Sheltering at Home/Covid 19

Never in the last two decades of my career as a physician would I have imagined that we would be using the same mask to see patients all day and then sterilizing/recycling them at the end of the day. Read more

Turmeric Health Benefits

Have you ever wondered what the paste is applied to the bride and groom's faces and arms in Indian weddings?  It's actually the spice turmeric.  Turmeric is the ingredient in curry that gives it a vibrant yellow color.  Actually, Read more

COVID 19 Precautions

With the scare of COVID here in the USA now, I wanted to post a little info about boosting immunity to prevent contracting the virus. Here are some important facts about Covid-19 It is spread by contact with Read more

Natural Tips for Avoiding Colds

This cold and flu season is still upon us and unfortunately, many patients are still being plagued by these nasty viral symptoms.  Here are a few tips to try if you feel like you are coming down with something. Of Read more

Sherry's Story

Sherry has a great story.  She has been diabetic for years and she has made some massive changes!   "I have been on a lifestyle change. It has been a year following a ketogenic food plan.  When I started this journey Read more

Pharmacy to Farmacy

Many of you may know Erin-- the fabulous Pharm D that worked in our office a few years back.  Erin is a phenomenal gal and we embarked on the journey  into natural medicine around the same time.  As we both Read more

When Should I Take My Supplements?

If you are like me -- you are just starting to realize why it is important to add supplements to your diet.  Even if we are eating a clean, healthy and unprocessed diet;  the mineral content of the soil Read more

More Homemade Salad Dressings

Blackberry Balsamic Vinaigrette 2 Tbsp balsamic vinegar 1/4 cup avocado oil or extra virgin olive oil 1 tsp local honey 1/3 cup blackberries   Process all the ingredients together in a blender and then season with ground pepper and sea salt The beauty of this recipe Read more

lower cholesterol

Natural tips to lower cholesterol

Like some of you —I have an icky family history of high cholesterol and I’m not a huge fan of taking any medication if you can do natural / dietary changes to remedy the problem.  So when checked my cholesterol for my IU HEALTHY RESULTS test last week —I realized that I have slipped up some in the past few months.  I’m going to get back to the basics and practice what I preach.  Here are a few tips that might help you out.

First—the inflammation in your arteries is what is causing your high cholesterol — this inflammation causes the liver to make cholesterol to patch that inflammation in those damaged vessels.  So really– high cholesterol is a symptom of an inflammatory diet.

We must remove the DANGER foods from our diet for any of these natural tips to help.  I would remove sugar (sorry:( ) along with conventional grains like cereal/flour and wheat products.  Also, this is a bad time to talk about this one but excess alcohol and caffeine are inflammatory also.

Take healthy / high quality supplements.  I have almost everyone add a quality fish oil to their diet to help bring triglycerides down—here is my fish oil supplement that I love (I have been out for over 6 weeks now and apparently my numbers have suffered)

—about 2000mg to 3000mg should work.  Remember that you can put them in the freezer to prevent the dreaded “fish burp”–but, don’t forget to take them if you put them in there.  Eating high quality wild caught fish like salmon, mackerel and tuna will give you tons of the good Omega 3’s.   I try to eat these at least 2-3 times a week.  Grass fed beef/venison can give you those as well.  Don’t forget about organic eggs.

Eat soluble fiber like chia seeds, berries and green leafy veggies— you can add all these to a morning smoothie

Eat healthy herbs —-in particular rosemary, basil, and turmeric (the yellow spice often used in curries and mustard) are excellent and cutting down chronic inflammation.

Use olive oil (extra virgin) which will naturally raise HDL (good cholesterol) —- 1-2 Tbs daily will help

Don’t forget to MOVE —20 min of exercise just 3 times a week will help.

I hope everyone enjoys this wonderful holiday season and let’s keep these tips in mind for setting our resolutions.ddae810b0e2969a9099c238d6aeac02a

Posted on by Angela in Diet, Nutrition 1 Comment