Dr. Tracy's Blog

Salad, of course! In reality when we have Thanksgiving at my house we serve more than salad but in my quest to get my loved ones to eat more vegetables I always need to include a salad option complete with seasonal toppings such as pomegranate seeds, cranberries and Creamy Cranberry Dressing . Because our guest list includes a vegan, a dairy free individual and a gluten free individual among omnivores, I usually serve meals with the option to add dairy or gluten such as vegetable burritos that people can add their own toppings to (guacamole, salsa, cheese). And if guests want to exercise their rights as a carnivore I tell them to BYOM (bring your own meat) but most often, guests are satisfied with the veggie options (it is a holiday after all so we'll be ending the meal with a selection of dairy free, gluten free, vegan desserts too)! This soup would be great as a starter or main dish, topped with pumpkin seeds served with cornbread or fancy dinner rolls. Spi...

As the weather inevitably turns colder, grayer, and drier in November it's common to crave warm and satisfying "comfort foods". However, contrary to popular belief, comfort foods don't need to be heavy, bloat-inducing, cheese-laden, gluten-worshiping feasts. Here's a recipe that satisfies the comfort food craving by combining healthy lentils and vegetables with small indulgences of potatoes and red wine. Green Lentils and Wine Glazed Vegetables 1 ½ cups green lentils 3 cups vegetable broth 2 bay leaves 2 tsp olive oil 1 onion, diced 3-4 leeks, sliced 4 carrots, diced 2-4 small potatoes, diced 1 garlic clove, pressed 2 tablespoons tomato paste 1 1/3 cup red wine 2 teaspoons Dijon mustard fresh parsley Combine lentils, broth and bay leaves in a pot, bring to a boil, then reduce heat to simmer for 25 minutes, covered. Meanwhile, heat the olive oil over medium heat in a skillet, add onion, leeks, carrots and potatoes, cook for ...

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.