Dr. Tracy's Blog

2015 has found most of us snowed in at least for a day or two per week and while at first it an be enchanting and the snow is pretty, after a while the weather starts to put a damper on things and mess up our schedules. Multiple snowstorms have disrupted our routines - lengthened commute times, cancelled school days and rescheduled appointments, less time or energy to run errands or food shop because we're spending too much time shoveling, etc. So I came up with this recipe that takes advantage of using whatever you have on hand when you're snowed in. This is a satisfying soup that'll warm you from the inside-out. The most important things is to pay attention to the quantities of each ingredient grouping and use what you have in the freezer or fridge to come up with that quantity. Also, here are some tips when you're cooking on a regular basis to stock up for the future: When dicing onions for a recipe, freeze extra diced onions for later use Minced garlic...

Both ginger root and turmeric root have been touted as powerhouse health foods because they have components that reduce inflammation, reduce pain, and reduce cancer cells' growth. Ginger has been traditionally used to aid digestion, reduce morning sickness and motion sickness, reduce headache pain, and as a warming spice that can improve blood circulation. Turmeric has been traditionally used as a liver support, cholesterol reducer, pain reducer, joint support and decongestant. But is it worth adding adding a capsule of ginger or turmeric to your daily routine? In most cases, no. The research on each of these spices shows doses of what you would find in 3-8 capsules each per day to be clinically effective or a lifelong diet that regularly incorporates these spices. So how do you take advantage of the benefits of ginger and turmeric while not having the time or desire to swallow 15 capsules in addition to what you are already taking? Let Your Food be Your Medicine by frequently ...

This warming soup takes advantage of the anti-inflammatory properties of ginger, turmeric and coconut as well as the immune boosting power of lemongrass, onion, and garlic. If you can not find lemongrass, you can subsitute for it with the zest of one lemon. It's perfectly satisfying topped with green onions, sesame oil, gomashio or cilantro or served alongside brown rice. Red Lentil Anti-Inflammatory Soup topped with gamashio Red Lentil Anti-Inflammatory Soup 1 tablespoon coconut oil 1 white/yellow onion, diced 2 garlic cloves, minced 2 jalapeno peppers, diced (your choice to include the seeds or not) 1 tablespoon minced ginger 1 stalk lemongrass, thinly sliced 2 bay leaves 1/2 tsp turmeric 1 cup red lentils, sorted and rinsed 3 cups water one 15 oz can of coconut milk (light or regular) 1 tsp sea salt juice of 1/2 lime In a soup pot, saute onion, garlic and peppers in coconut oil until onions are translucent. Then add ginger, lemongras...

Happy Holidays! We hope you enjoy a happy and healthy holiday season. Advanced Health & Wellness will be closed December 24 and 25 and we will have limited hours on December 26 and 27, 2014. We also will be closed December 31st and January 1st to celebrate the new year.

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...