Dr. Tracy's Blog

Often at the tail end of a viral upper respiratory infection, it is common to experience sinus congestion deep within our heads that creates pain and pressure. Clearing this congestion is imperative to recovering fully and not attracting a second infection. HerbalGem Sinugem Remedy This remedy helps clear stubborn sinus congestion and reduce inflammation. It is very helpful for reducing pain and pressure that can accompany sinus congestion. For adults, I recommend 5 drops 3-6 times a day for 2-5 days. The remedy consists of: Hornbeam bud, which has a cleaning action on the nasal mucosa European Alder that promotes immune function to protect against infections Dog Rose, which strengthens the natural defenses and promotes detoxification through the lymphatic system Black Currant that reduces pain and inflammation Eucalyptus Essential Oil Eucalyptus has various medicinal properties including decongestant, antimicrobial and anti-inflammatory actions. To use this essen...

1 can coconut milk ½ cup water 1 cup quinoa 2 star anise and 4 whole cloves ½ cup pumpkin puree ½ – 1 tsp vanilla extract 1 tablespoon maple syrup 1 tsp cinnamon ½ tsp ginger ¼ – ½ tsp cardamom 1 tablespoon chia seeds Heat coconut milk, water, quinoa, star anise and cloves until bubbling, simmer on low heat covered for 15 minutes. Add pumpkin and heat another 1-2 minutes. Turn off heat add vanilla, maple syrup, spices and chia seeds, stir to combine and to find and remove whole spices. Make 4-6 servings, serve warm. Can be reheated over the next few days and it's best to add a little water before reheating.

Advanced Health & Wellness is happy to be represented at the Threads for Thought Fashion Show today. Dr. Tracy will be at WholeFoods Market in Andover to answer questions about the services we provide.

Ever have a bunch of kale in your refrigerator that was just past its prime? Not sure how to eat this kale because it's not quite fresh enough for a raw kale salad or smoothie and not crisp enough for kale chips...try a wilted kale salad. Wilted Kale Salad zest and juice of one small lemon 2 tsp olive oil ¼ tsp Dijon mustard ¼ tsp sea salt pinch of thyme ¼ cup raw pecans 1 tsp coconut oil 1 bunch kale, stems removed and leaves chopped 4 cups baby spinach leaves 1/4 red onion, thinly sliced 1 grapefruit, sectioned 2 roasted beets, sliced In a large salad bowl combine lemon zest and juice with olive oil, mustard, sea salt and thyme.  Toast the pecans over medium heat on a dry skillet for a few minutes until fragrant and then set aside. Melt coconut oil in skillet and then add kale, cook the kale for 3-5 minutes, stirring frequently until just a bit wilted. Toss spinach and kale with the lemon dressing Add onion, grapefruit and beets to the...

Although September means back to school or work for many people, we are lucky enough to still be enjoying summer sunshine and temperatures. Beat the heat with this refreshing high fiber protein shake. Blueberry Lemonade Hempshake: 180 calories with 25% of your daily needs of each Iron and Zinc! 12 grams of protein 16 grams of fiber 4 grams healthy fats 18 grams of sugars (12 grams from the blueberries and 6 grams from the lemonade) 500mg Vitamin C, 500mg Calcium, 200mg Magnesium (if using calcium powder) Recipe: 1 cup frozen organic blueberries 3/4 cup Trader Joe's low calorie Lemonade 3 tablespoons hemp protein powder 1 scoop Thorne Research Calcium Magnesium citrate powder  Combine all ingredients in a blender, adding water as needed to achieve the consistency you prefer.

A few weeks ago I went to a bridal shower and besides catching up with old friends I don't get to see often, “oohing” and “aahing” over place settings and wine goblets, my favorite part of the shower was the kale salad. The shower was catered by The Kitchen in Portsmouth, NH and I strongly recommend checking them out because everyone was raving about their sandwiches and the other non-vegan choices that were served. However, I don't make it up to Portsmouth often so I was inspired to create my own version. It's a bit messy to make, but worth it! Sesame Kale Salad 6 cups kale, stemmed and torn into 1-2 inch pieces 1 tablespoon toasted sesame oil 1 tsp low sodium tamari or coconut aminos 1 tablespoon sesame seeds 2 carrots, shredded 1 cup shredded purple cabbage 4 green onions, chopped Here's the messy part: in a large bowl add sesame oil and tamari to the kale pieces, massage with your hands for a few minutes until the kale has softened a b...

Recently I fell victim to what I call Busy Lady Syndrome (BLS). Do you have BLS? Symptoms vary per individual, mine were: Almost obsessive list making - if you don't write it down, you may forget... Wishing there were 30 hours in the day instead of 24 Reduced frequency of exercise Daydreaming about 85% dark organic chocolate and indulging in it Normally well stocked refrigerator and pantry were bare, what's a vegan to do? Misplacing your keys, sunglasses, phone, etc. Running 10 minutes late...all day The good news is my BLS was short-lived and it prompted me to find resources to manage my process through BLS so I was not suffering for long. As someone who normally cooks from scratch, follows a vegan diet, uses yoga and exercise as stress management and thrives on a high level of organization, time wasn't always on my side this Spring when we moved  office locations however now I feel settled in the new place and getting back to my organized, productive ...