4 Tips for a Happy (Gluten-free) Thanksgiving


If gluten isn’t on your Thanksgiving menu, don’t worry. It really is possible to have a delicious dinner that’s entirely gluten-free. Yes, even the pies. As someone who gave up gluten after experiencing migraine headaches 20 years ago (and who has had a rare migraine since), I have hosted many delicious gluten-free Thanksgiving dinners. But…read more.

Tips to Start Your Day


How you start your day can inform the way your day goes. Do you rush into it? Jump on social media first thing? Turn on the TV and radio and find yourself reacting to what is often negative news? You’re not alone. This spring I began thinking about my morning routine. I knew it wasn’t…read more.

Four Tips to Holding on to Hope


In last month’s blog, I wrote about the role of resilience in helping the brain heal from childhood trauma. That got me thinking about “hope” and how having hope can help us in our lives. Hope is an innate gift—just like love. Hope helps us trust. Without hope, we can feel disillusioned and dissatisfied. Hopelessness…read more.

Brain Food


Consider the foods we eat to support the brain. I encourage you to: Eat protein. Choose high-protein foods, such as meat, fish, and beans, to help balance your blood sugar and send a steady supply of glucose to your brain. For example, Tyrosine, an amino acid in protein foods, such as meat and fish is…read more.

Mindfulness: Lazy River Technique


Despite the forecast, live like it’s spring. Lilly Pulitzer, American socialite and fashion designer I’ve lived in Iowa long enough to know that even though it’s 77 degrees today, it might actually feel like winter by the time you read this. But for today, I’m going to enjoy “spring,” even though it doesn’t officially arrive…read more.

There’s a link between stress and the heart. Do you know what it is?


During February, the month of romance, the heart takes center stage. Our minds and, well, our hearts are focused on love. On Valentine’s Day, many express their feelings for others with cards and gifts of candy, flowers and the like. I’m all for this external expression of love, but I hope we also make time…read more.

10 Choices for Eating Your Way Past Post-Holiday Aches and Pains


Are you starting off the New Year feeling sluggish, stiff and even in pain? Unfortunately, all that overindulging we’re prone to do over the holidays can do more than just impact our waistlines. Here’s why: During the holiday season, we’re more likely to eat more carbs and more sugar, consume more calories, drink less water,…read more.

Nine Steps for Preventing Alzheimer’s Disease


Begin at any age… Alzheimer’s Disease (AD) is a form of neurodegeneration. We have all heard about it and possibly observed it with parents or grandparents. Drugs for the most part have failed or made the AD worse. The deficient diet most people eat or grew up on is high in starchy, carbohydrate, plant based…read more.

Revisit your best for 2016, make this your unsurpassed year!


As I embark on another new year, I am excited about opportunities providing new experiences in integrative health care. It is a wild world and certainly a year of change for everyone and everything. For me to embark on the New Year, I must cleanse/detox unhealthy habits, especially the food cravings left over from the…read more.

Can stress be genetically inherited?


I am amazed at the amount of consumer social media that is dedicated to just nutrition. Most of this information makes recommendations to make us healthy, stay young (anti-aging), boost energy, etc. None of this will happen with a few certain foods, like more avocados, kale, greens, and juicing, like they recommend. These are all…read more.