Dr. Tracy's Blog

One out of every three adults has trouble sleeping, are you one of them? Join me online, as I  will explain the connection between nutrition, lifestyle, habits, and hormones with a great night's sleep. She'll teach you how to naturally and effortlessly enjoy sleep by using my SECRETS of Sleep method. Wednesday November 7, 2018 11:00am- Noon EST Follow this link to Sign up https://www.eventbrite.com/e/the-secrets-of-sleep-with-amanda-tracy-tickets-48333449649

As the nights become cooler and leaves begin to change colors ( and Starbucks lets their Pumpkin Spice loose... ) you may be craving something hearty for dinner. This is a quick, mild chili to satisfy those cravings. To keep it simple, the variety of veggies in this dish is meager but when I've had other items on hand and more time for chopping... I've made this with sweet potato, carrots, broccoli or cauliflower instead of bell peppers and it come out nice. Autumn Chili garnished with roasted beets, pumpkin seeds and avocado slices Autumn Chili 1 tsp olive oil 1 onion, chopped 2 garlic cloves, minced 2 cups bell pepper. chopped 28 oz diced tomatoes and their juices two 15oz cans of beans, drained and rinsed or 3 1/2 cups cooked beans 1/2 cup pumpkin puree 1 1/2 tablespoons chili powder 1/4 - 1/2 tsp smoked paprika, depending on how much smoky flavor you desire 1/4 tsp paprika 1 tsp cinnamon 1 tsp pumpkin pie spice* 1 tsp sea salt 1 tsp dr...

Matcha Lemonade with lemon Matcha Lemonade 2 cups water Zest of 1 lemon 1 lemon, peeled and seeded 2 tablespoons agave nectar or maple syrup 1-2 tsp matcha powder 1 cup ice cubes Place all ingredients in a high speed blender and blend until frothy. Use 1 or 2 teaspoons matcha powder, depending on your taste preferences. Matcha is a superpowered green tea aiding in detox, hormone balance and reduces inflammation.

Tropical Coconut Lime Dairy Free “Yogurt”  2 cups young coconut meat ½ cup water or coconut milk Zest of 2 limes Juice of 1 lime 1 tablespoon maple syrup Contents of 2 probiotic capsules If you purchased frozen young coconut meat, let it defrost in the refrigerator overnight. Add all ingredients to a food processor or high speed blender and blend until smooth. The mixture will be thicker than milk based yogurt but thinner than Greek yogurt, it will firm up over a few days in the refrigerator. Young coconut meat is an excellent source of fiber and live enzymes. Because of the fiber content, this “yogurt” is filling, try a small serving (1/3 cup) at first. Top with fresh berries, ground flax seeds, hemp hearts, ground ginger, or fresh mint.

This year's predominant flu virus has proven to be a formidable opponent! Join my webinar Wednesday, February 28 to learn how you can protect yourself and your family from cold and flu viruses, as well as what natural remedies can be used to help ease the illness and manage specific symptoms. I've been teaching some version of this class for the past 12 years and am excited to share the updated version for 2018. This webinar is hosted by Wellness Connect and will be recorded so if you can't join us live February 28 at 10 AM , you can still register now and you will receive the recording to enjoy at your leisure. Register Here

Need something healthy to satisfy your cravings during PMS? Look no further, these cookies are a good source of protein, iron and magnesium to not only satisfy your cravings but support healthy hormone balance as well. Peanut Butter PMS Cookies 1 cup almond meal 1/2 cup peanut butter (natural, unsweetened) a pinch of sea salt, if the peanut butter is unsalted 1/4 cup maple syrup 2 tablespoons mini chocolate chips (I like the Enjoy Life brand because they are dairy and soy free) 2 tablespoons ground flaxseeds and 2 tablespoons coconut palm sugar In a large bowl mix the almond meal, peanut butter, sea salt and maple syrup. Stir well to combine. Fold in the chocolate chips. At this point. The dose should be a somewhat sticky cohesive ball. In a shallow bowl combine the flaxseeds in coconut palm sugar. Role about a tablespoon of dough in your hands to form a golf ball-size ball. Role the cookie dough in the flaxseed mixture and place on a parchment lined cookie sheet. Th...

Join me for a discussion at  ABSolute Fitness in North Reading  about how our shifting hormones can cause symptoms for many women before menopause and what types of hormone testing are appropriate for different age groups and symptoms. Learn about the hormone changes that can start as early as your mid-30s which can impact your mood, metabolism, memory and menstrual cycle - and the natural options available to balance these hormones. Date:  11 AM-Noon Wednesday, October 18th Where:  6 Washington Street, North Reading To Register call ABSolute Fitness at 978-815-2611