Dr. Tracy's Blog

Did you know there are 4 different types of PMS and knowing which type affects you most can help determine what foods and supplements will be most helpful to you? Premenstrual Syndrome describes the symptoms that can occur during the menstrual cycle between ovulation and the beginning of your period. PMS symptoms can be mild or severe, lasting between 2 and 14 days. Over 30 different symptoms can be attributed to PMS although the common symptoms are fatigue, food cravings, headaches, bloating, constipation and night sweats. By paying attention to which symptoms are the most prevalent for you, you can find an effective natural treatment to help ease these symptoms. PMS Type A PMS-A symptoms are centered in the nervous system. Women with PMS-A experience more irritability, mood swings, anxiety and nervous tension along with muscle tension. The best foods for PMS-A are those high in calcium and magnesium such as nuts, seeds, beans, and hummus. Many women also finds taking...

As many of you may know a few weeks ago I had the opportunity to escape our cold, long winter and visit my sister and mom in Fort Lauderdale, Florida. Besides taking long walks on the beach, hanging out by the pool, practicing yoga or reading a great book, vacation is a great time to explore new restaurants. As a vegan, it can be difficult to travel but I find many restaurants are able to modify their existing dishes to suit my needs and was happy to find several restaurants in the Fort Lauderdale area that already had vegan options (as well as the completely vegan restaurant Sublime ). My favorite discovery on the trip was The Alchemist coffee shop and café . They serve siphon coffee and opened face sandwiches called slicers. Part of the fun was their enchanting atmosphere with a coffee roasting station in their courtyard, spirulina farm, outdoor seating among the trees, coy pond and wind-chimes. My sister and I liked it so much we went there twice during the five days of my ...

Most health conscious people these days are watching their intake of carbohydrates and choosing high protein snacks. In my practice I am often asked about what versions of high carbohydrate products are “good for you” and in general I give the same answer whether we’re talking about breakfast cereal, pasta, bread or crackers: 1.       Pay attention to serving size 2.       Look for the version with the highest grams of fiber per serving 3.       If the product has fat, avoid trans-fats 4.       Choose the version with the highest amount of protein per serving 5.       Choose the product with the least amount of sugar per serving While I am an enthusiastic advocate of diets of fruits, vegetables, high fiber, high protein, and healthy fats…sometimes you just need a snack with some crunch! So for these times, here are the brands of crack...

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.