My Story: How Pregnancy Struggles Helped Me Reclaim My Health

Many of us practicing functional medicine have a personal health story that brought us here. My story became most apparent after pregnancy complications and recurrent miscarriage helped me to uncover underlying health issues associated with gut infections, food sensitivities, hypothyroidism and environmental toxins. I share my very personal experience because I want people who are struggling to know that there is hope. I want my patients to know that I can relate to what they are going through much of the time. I’ve been through a lot with my health – truly this story is just the beginning – and while it was a challenge, I’m thankful for the experience because it has made me a better physician.

Easy Homemade Dairy-Free + Paleo Ranch

This recipe was adapted from Sarah Fragoso’s Everyday Paleo cookbook. I love that she has simple meals that can be prepared quickly for families. We like to use this as a dip for colorful raw vegetables. It’s also good with chicken breast and potatoes.

Want to boost your fertility? Here are 5 hormonal trends to watch

Whether you’re preparing for pregnancy, actively trying to conceive, or having fertility challenges, understanding your hormonal status is a huge advantage. Hormonal imbalances impact a surprising number of seemingly “healthy” women. These imbalances can cause problems with ovulation and skipped periods, and ultimately lead to fertility challenges, such as increased time to pregnancy, miscarriages, and […]

A Functional Medicine Approach to Hashimoto’s Thyroiditis and Hypothyroidism

What is Hashimoto’s Thyroiditis Hashiomoto’s thyroiditis is an autoimmune disease that affects a surprising number of people (mostly women) worldwide. This is a condition I treat regularly in my functional medicine practice. However, it’s symptoms, pathology, and treatment are still largely misunderstood in conventional medicine. As a thyroid patient myself, I know what it’s like […]

A Functional Medicine Doctor’s Clean Beauty Routine

Clean Beauty is an Inside Job Through my own health journey, I came to an important conclusion: clean beauty is an inside job. When my health was at its worst, I had acne, rashes, bloating, weight gain, and inflammation. The glow was gone. Getting my health back was a long process that involved healing my […]

12 Tips for Surviving the Stomach Flu from a Doctor Mom

Acute gastroenteritis is commonly known as the “stomach flu,” but it’s not actually the flu at all. The most common cause of gastroenteritis in the U.S. is norovirus. Sometimes we prescribe medications to help with the nausea, but there is no magic bullet for viral gastroenteritis. My natural approach offers comfort and speeds recovery. Here are 12 simple tips to recover from the stomach flu.

Eat These 10 Foods to Support Detoxification

Detoxification refers to your body’s ability to get rid of waste. If that is impaired, or if we are bombarded with too many toxins, we get sick. The liver is central to metabolic detoxification and dependent on adequate nutrients, phytonutrients, antioxidants, and protein. You can improve your body’s ability to detoxify by using key foods that help balance metabolic detoxification in the liver, and provide good fiber.  As an added benefit, this can help with weight loss, since resistant weight loss is often related to toxicity.

Probiotic Supplements + Restoring Balance to the Microbiome

Probiotic supplements have become very popular – and with a good reason. They modulate the immune system through a variety of mechanisms and help restore balance to the gut microflora, referred to as the microbiome. But the market is flooded with choices, and choosing the best supplement is confusing. I’ve spent years researching this as both a clinician and as a patient with gastrointestinal issues, and I’ll share below what I’ve learned about probiotics.

The Epidemic of Food Allergies & Sensitivities

We have en epidemic of food allergies and sensitivities in the country. When I was in second grade, my teachers doled out salted peanuts as a reward. Can you imagine? It’s now the norm that classrooms are strictly nut-free because there’s at least one child who has a dangerous, even life-threatening reaction. That’s a food allergy. But food sensitivities like gluten intolerance are also a growing concern. They are a cause of chronic disease, a sign that something in our environment has gone awry, and a problem that should be taken seriously.

Lebanese Tabbouleh | with Gluten-free + Grain-free Options

Quinoa is a gluten free grain with a lot of protein, fiber, folate, iron and magnesium. It’s one of a few plant-based complete proteins. Did you know it’s a relative of Swiss chard, spinach and beets? This take on middle eastern tabbouleh pairs great with lamb. 

Flu Season: 10 Natural Remedies You’ll Find in My Medicine Cabinet to Fight Influenza

Many of us have been hit hard with the flu. This season my daughter became very ill overnight with influenza A. I attribute her quick recovery to the many natural remedies we used at home. The rest of us stayed healthy, as well, likely in part to natural medicine. Want to know my secret weapons? Read on.

Addicted to Sugar: Sugar excess, food addiction, and a guide to help you navigate added sugars

The massive intake of sugar in this country is one of the main drivers of chronic disease. Just like drug addiction, sugar causes real “food addiction” in some people, making it hard to stop. And how much is too much? In this article, I’ll explain the evidence and help you set a reasonable goal for daily sugar intake. You’ll also get access to a guide to help you make smart decisions about how much added sugar you consume on a daily basis.

How to Cook Your Way to Better Health (Even if You’re Busy!)

If you’re headed into the New Year with a plan to live healthier, start by cooking more meals at home. Home cooked meals are more nutrient dense and have fewer calories. I think that’s obvious, but a study from Johns Hopkins University published in 2015 backs it up. The study showed that home cooks consume fewer calories and less sugar. Interestingly, cooking at home was also associated with lower calorie intake when eating out.

But I get it – feeding your family home cooked meals is no easy task. Even harder when you have a J-O-B. Here’s how I do it.

Strawberry Vanilla Chia Pudding

This sweet vanilla pudding with tart berries is simple to make, great for digestion and full of healthy fats. Enjoy it for breakfast or even dessert.

Curry Chicken Salad

This recipe was inspired by my favorite restaurant in Boulder called The Kitchen. My 4 year old loves this dish and calls this “the yellow one” because of the turmeric. I sneak turmeric in wherever I can. It’s a potent anti-inflammatory and antioxidant, and is one of my favorite healing spices.  

Nourishing Vegetable Soup

This is one of my favorite ways to use us all of the organic vegetables from our weekly CSA box. It’s extra nourishing with bone broth.

Chocolate Chia Pudding⎢Gluten-free & Dairy-free

This chia pudding is simple to prepare, gluten-free and dairy-free. It makes a powerhouse breakfast, and you can even call it dessert. I love it, and so does my little girl!

Slow Cooker Chicken Chili

Two little ones at home means my slow cooker is getting some action these days. I can’t say I love many slow cooker recipes, but this one is a favorite. I like the shredded chicken and it’s reminiscent of tortilla soup. Best of all, it takes 10 minutes to prepare.

Indian Spiced Potatoes

This recipe was taught to me by our beautiful friends from England. It makes a flavorful dish that goes well with almost anything. I usually serve it with salmon or chicken and a big helping of green beans.

Calcium, Vitamin D + the Milk Myth

I recently gave a talk on childhood nutrition, specifically addressing milk intake. We know that calcium and vitamin D are critical nutrients for bone health, but is cow’s milk is the best way to get adequate amounts? It may shock you, but I don’t think that cow’s milk is a necessary (or even healthy) part of a child’s diet. My own children have never been offered milk on a regular basis, as we transitioned straight from breastfeeding to filtered water between ages 1 and 2. My holistic approach is sometimes a bit unconventional, but it’s grounded in science. While much of the research presented here is directed toward children, these principles apply to adults as well.

4 Evidence-Based Reasons I Advocate for Organic Foods

This is a 4 part series on holistic childhood nutrition. This week my focus is on the evidence behind a pesticide and GMO-free diet. A lot of people question the value of this, and challenge the idea that buying organic food is worth the extra money. I think there is enough evidence to support buying and eating organic foods.

Red Curry Carrot Soup

This is such a nourishing soup for fall. I’ve made a double batch and stored most of it in the freezer so I can enjoy this postpartum as the weather cools down. It’s dairy-free and gluten-free and perfectly creamy. It’s also easy enough to make on a weeknight.

Green Pineapple Smoothie

I’m on a mission to come up with some perfect smoothie blends for my daughter and me. This one is a winner! Spinach adds a beautiful bright green color, but you can’t taste it at all when pineapple is involved.

Dairy-free Banana Nut Milkshake

This hits the spot when you want a semi-sweet milkshake. Sans milk. The hemp hearts provide a good amount of omegas and some protein. Hemp protein power provides added protein and fiber. Cashew butter provides some added health fats and minerals.

Green Apple Vegetable Smoothie

This smoothie is loaded with vegetables, but still manages to taste good. Even my 4 year old thinks so! Apple does a much better job of hiding the kale flavor than cherries or berries do. But apple is more fibrous, so to improve the texture, this smoothie needs more water and ice. 

Berry Glad You Can’t Taste The Cabbage Smoothie

I call this one Berry Glad You Can’t Taste The Cabbage. Ha. I swear, you can’t! Why cabbage? Cabbage and other cruciferous vegetables are good sources of glucosinolates that hydrolyze to indole-3-carbinol and isothiocyanate. Both are researched in cancer prevention, especially hormone-sensitive cancers. They’re also great for metabolic detoxification and liver support. 

Roasted Cauliflower with Turmeric

This recipe is a simple, healthy and colorful way to get another vegetable on the dinner table. Cauliflower, turmeric and sesame seeds have wonderful health benefits. You can read more about that in my post on nutrition and detoxification.

Tropical Turmeric Slushie

Turmeric, also known as curcumin, is anti-inflammatory and detoxifying. It’s good for the gut, for heart health, for joint health… The list goes on. It’s one of my favorite supplements and I love experimenting with the fresh root (I buy this in the produce section at Whole Foods Market).

Cashew Cacao Shake

This rich, chocolaty shake is both satisfying and nourishing. If you’re like me, chocolate hits the spot when you’re pregnant. This superfood shake provides great nutrition during pregnancy, and I often drink it for breakfast. It’s full of magnesium, one of my favorite supplements for expectant mothers.

Toasted Coconut Chips

If love Dang Toasted Coconut Chips as much as I do, you will love this recipe. Why go through the trouble of making your own? Because it’s less expensive, super easy, and organic.

The Best Advice for Airplane Travel with Baby

There are certain things that you learn when you have your own children… the practical things that 4 years of medical school and 3 years of family medicine residency never touched upon. Traveling with a baby is one of them. I traveled solo with my baby a few too many times to count. Plus, my friends gave me the best advice ever. So I’m an expert now and ready for baby #2!

Back To School: Non Toxic Lunch Box

It’s back-to-school time around here. As your kiddo gears up, send them with a non toxic lunch box. We’ve experimented with different products in the last year, and I’ve found my favorites that I’ll share with you here. But first, I’ll tell you why it’s important.

Grilled Artichokes with Lemon Aioli

I’ve long been a fan of the perfectly grilled artichoke. If it’s on the menu, I am ordering it… especially if I’m at The Cherry Creek Grill in Denver. We’ve finally perfected the recipe at home, and it’s actually pretty easy.

Why to Detox Before Pregnancy

As many of you know, I’m the mother of two. These blessings didn’t come without struggles. I’ve lived through pregnancy loss and other complications, which gave me the opportunity to learn more about my own health and vitality. Because of these experiences, I’m passionate about helping other women in this phase of life. If you’re thinking about conceiving, there’s a lot you can do to help with fertility, successful pregnancy outcomes, and the health of your precious babe.

Why I Love Functional Medicine

What is functional medicine, and why do I love it so much? Many of you have heard me talk fervently about functional medicine. If you get me started, it’s quite obvious that I’ve found my calling in life. But a lot of you are still asking, what is functional medicine? Let me first explain my path.

Caramelized Oranges

I love to serve fruit for dessert in lieu of starchy and overly sweet treats. This recipe, inspired by Fancis Mallmann’s Seven Fires, is one of our favorites. We serve it with coconut whipped cream.

Easy Grain-free Pancakes

Recipes for grain-free, gluten-free, no-added-sugar pancakes are floating around Pinterest in various forms… banana, pumpkin, sweet potato. They key is soft fruit (or sweet potatoes) and eggs. And that’s pretty much it. Easy.

Mashed Sweet Potatoes with Golden Beets

OMG. I’m now a beet lover. Can’t say they’ve been at the top of my list. But this creamy combo of sweet potatoes and golden beets really compliments each other.  Thanks Kati + Kyle for sharing this awesome idea!

Kabocha Squash

I have to say, Kabocha is my favorite variety of squash. You can even eat the peel! Compared with butternut squash, it’s lower in carbohydrates (good if you have blood sugar issues), and loaded with beta-carotene. I followed this super simple preparation from Nom Nom Paleo.

Lemon Chicken Salad

This is a nice, light summertime dish. It’s my go-to for a picnic, but also makes a quick lunch. I like to serve it with my new favorite almond flour tortillas from Must B Nutty or homemade wraps. It’s also good with Mary’s Gone Crackers, which are gluten free but not grain free. Or serve it inside half an avocado or with lettuce boats.

Gluten-free Wraps

Sometimes a girl just needs a tortilla. Or a crepe. Or whatever. These satisfy my need to wrap up eggs and chicken salad. This recipe is from one of my favorite cookbooks, Against All Grain by Danielle Walker, and uses arrowroot powder which is a gluten free starch.

Cashew Cream Cheese Frosting

I found this recipe on my new favorite blog, This Rawsome Vegan Life. It’s yummy. And as you know, I’m already obsessed with cashew cream. If you want to experiment with macadamia nuts, those would work well, too.

Paleo Carrot Cake with Goat Cheese Frosting

This was the chosen recipe for my birthday this year… which just happened to coincide with Mother’s Day. I love carrot cake with cream cheese frosting. So we made this paleo version with a vegan cashew cream frosting, using a recipe modified just a bit from The Detoxinista. Gluten free, dairy free and no refined sugar. So I don’t feel bad eating the leftovers for breakfast.

Apple Streusel Egg Muffins

This recipe is from Diane Sanfilippo’s Practical Paleo and is reminiscent of french toast. I like that it’s heavy on the egg, with no added sugar and very little coconut flour. These make a perfect breakfast or snack on the run. 

Caring for Your Cast Iron

Cast iron is surprisingly economical, durable, and – most importantly – doesn’t leach nasty chemicals into food. To achieve even heat distribution, preheat it on the cooktop for about 10 minutes before you start cooking.  Keeping it seasoned is the trick, as a well seasoned skillet contributes to the natural, easy-release properties… in other words, I can fry an egg on mine, no problem. So guess what? I’m not a fan of Teflon!

Slow Cooker Pulled Pork Carnitas

Cinco de Mayo is just around the corner… but if you’re anything like me, you’re celebrating this weekend on Nueve de Mayo. I’ve been making this recipe for carnitas, or pulled pork, consistently for the last 3 years now. If you’ve been to our annual fiesta, you know what I’m talking about. And you’ll see it again.

Fresh Herb Chimichurri Sauce

This is one of those recipes that will make you smell like garlic for a week, but will make anything you grill this summer WAY more delicious. We love it with chicken, steak, potatoes and grilled veggies like eggplant and mushrooms. It’s from our favorite Argentine chef, Francis Mallmann. My husband and I fell in love with his cookbook Seven Fires after honeymooning in Argentina.

Cauliflower Fried Rice

Cauliflower makes a great rice substitute. I like this recipe because it is EASY.  It goes great with any Asian inspired dish, or is a perfect one pot meal when paired with a little leftover chicken or pork. I usually serve it alongside a green salad.

What to do with Kids in San Antonio

I became a mom in San Antonio, and I learned that I’m not the kind of mom who can stay at home all day. San Antonio became a great place for me as a mother because there is so much to do with kids, all within a 10 mile radius of our old neighborhood – just north of downtown near Alamo Heights. Here’s my top 10 list of things to do with your little one in the Alamo city…

Almond Milk

Making your own almond milk is easy peasy. But keep in mind that there are no preservatives, so it doesn’t last much longer than 3-4 days in your refrigerator. My go-to recipe is from Against All Grain. I have a Vitamix, which comes in handy here.

Roasted Sweet Potatoes with Fresh Sage

We love this recipe in our house and make it almost weekly. It’s a great way to enjoy sweet potatoes, and the sage is delicious when is crisps up.

Ginger-Tamari Vinaigrette

This is my favorite vinaigrette on the planet. From one of my favorite chefs on the planet. Tyler Florence’s cookbook, Eat This Book Cooking With Global Fresh Flavors, is not explicitly gluten free, but has a lot of clean, simple recipes that are easy to modify. This one is amazing with a simple salad or asparagus to accompany Asian inspired dishes, like Asian Meatballs. It’s also great with salmon or shrimp, and also on rice if you tolerate grains.

Cast Iron Frittata

This recipe adapted from Throwback Road incorporates your choice of veggies and a dozen eggs to make an easy crowd pleaser brunch, or even dinner. I like to serve this with potatoes and a light salad.

Smoky Sweet Potato Hash

I try to add vegetables to our breakfast dishes all the time. This recipe from Against All Grain makes it easy. I make this not-so-spicy version so that my daughter can enjoy it, too.

Chicken Satay with Peanut Sauce

This is an awesome recipe from one of my favorite chefs, Tyler Florence. His food is usually simple and he uses ingredients I wouldn’t always think to combine. This one also works great as an appetizer, and is a nice alternative to a cheese and salami tray. I use gluten free organic tamari, and coconut oil instead of vegetable oil. For a dairy free version, you can substitute cashew cream for the yogurt.

Smash Potatoes

This recipe was adapted from The Pioneer Woman. I like to serve potatoes, sweet potatoes, squash – or some other plant based carbohydrate – with dinner.  When I can find purple potatoes, I use those, because they help me add color to the plate and maximize our phytonutrients.

Crispy Brussels Sprouts with Garlic Aioli

Brussels sprouts can be really amazing if you prepare them right. Don’t skimp on the EVOO! I adapted this recipe from Costa Kitchen. I prefer mine with cashew cream when I have a batch on hand.

Coconut Whipped Cream

I read a great post about coconut whipped cream on Tasty Yummies, and have been experimenting with it ever since.  She was right — the Natural Value or Thai Organics brands make a better product than Native Forest. I like to keep a can of coconut milk in the refrigerator for this recipe. It’s super easy and great with fresh fruit. Think: strawberries + cream. It’s also pretty awesome in coffee.

Roasted Broccoli

It’s true. This might just be the best broccoli of your life. Just make sure not to overcook it. If it’s mushy, then you’ve cooked it too long. I adapted this recipe from the Amateur Gourmet.

Soft & Chewy Double Chocolate Cookies

This recipe from PaleOMG for double chocolate cookies is another favorite. Look for gluten-free and dairy-free cocoa powder and chocolate chips. The Enjoy Life brand is good, but I’ve also heard that Costco’s mini chocolate chips are a better value and also allergen friendly. Make sure you read the labels carefully.

Chocolate Orange Truffles

This recipe for chocolate truffles from Practical Paleo is hands-down my favorite dessert recipe. I use a high quality, gluten-free and dairy-free cocoa powder from TCHO. Just make sure you read the labels well and splurge on higher quality ingredients. Coconut butter is meatier than coconut oil, and pretty yummy right out of the jar.

Grain-free Granola

This recipe for grain-free granola is adapted from the Make It Paleo cookbook by Bill Staley and Hayley Mason. It seems high maintenance because you have to soak the nuts overnight and then oven dry them the next day. It’s a process, but it’s worth it. Overall, I actually think it’s easier than the traditional granola I’ve made, which involves a sticky mess and lots of stirring. You can make a lot of modifications to the type of nuts and dried fruits you use — just play with it.

Braised Chicken & Cabbage

I love this simple recipe for braised chicken and cabbage because it’s basically a one pot meal. I modified the original recipe from the Food Network Kitchen.

Paleo Banana Bread Muffins

I make this simple recipe for paleo banana bread from the Civilized Caveman at least twice a month with my 3 year old daughter. It makes an easy breakfast on days when I’m running out the door. It’s high in protein and healthy fats, and very low in sugar. I use ripe bananas to add some flavor. If you’re accustomed to a lot of sugar, you’ll perceive these as bland. Recalibrate your ‘buds and you’ll enjoy them.

Chicken Piccata

I found the original recipe online at Julia’s Child, and modified it by using rice flour instead of flour to make it gluten free. I also substitute coconut oil for the olive oil. I love olive oil, but never use it to fry or with high heat because it breaks down. This dish hits the spot served with steamed artichokes when they’re in season, zoodles, or crisp steamed broccoli.

Asian Meatballs

This recipe from Nom Nom Paleo yields a big batch of tasty Asian style meatballs, and is relatively easy because there’s no frying — just oven time. They are delicious.

Banana Bread Waffles

This recipe comes from The Paleo Kitchen cookbook by Juli Bauer (of PaleOMG) and George Bryant (of Civilized Caveman). I will make these at least monthly because 1) they’re easy, and 2) I can freeze the leftovers and pop in my toaster for a quick breakfast during the week.

Berry Compote

I like to make this on those rare occasions when I’m actually making a batch of gluten free waffles or pancakes. It’s a healthier, low sugar alternative to maple syrup. Especially if you’re using berries, which are loaded with antioxidants and have a low glycemic index. Plus, it’s easy — because I usually have several big bags of frozen organic fruit on hand from Costco. 

Cashew Cream

If you’ve been following me on Facebook, you’ve probably realized that I am obsessed with cashew cream. Vegan or not, it’s an amazing non-dairy substitute for mayonnaise, sour cream, ranch dip, even hummus… Plus cashews are rich in minerals like copper and magnesium.

Lemon & Garlic Green Beans

People ask me for this recipe a lot. I think the secret is using good quality ingredients. Because it really is so simple. It makes a fresh, lemon-y dish that is great with fish and chicken, eggplant, kale, grilled broccoli — or anything that goes well with lemon. You can make it really simple by buying the pre-cut green beans in your produce aisle.

Pork Chops with Gastrique

Don’t be intimidated by the name. Gastrique is a traditional French sauce, similar to a hot and sour sauce. It makes a super simple, versatile addition to pork dishes (think: pork chops, pork tenderloin, and even schnitzel…). It’s also great with chicken. 

Napa Cabbage and Caraway Salad

This is a cool, easy salad that goes great with grilled pork chops and warm apples. I like Napa cabbage, but green cabbage would work, too.

Bolognese

This recipe was inspired by The Pasta Bible cookbook. One of my favorites back in the day when I was eating gluten and homemade pasta. It’s still a useful book, full of great recipes for Italian sauces. This intentionally makes a huge portion of food, which is great because it freezes well.

Whole Roasted Chicken with Caramelized Onions

This recipe originally came from Esquire’s cookbook called Cook Like A Man. Ironic, isn’t it? I changed it up to make a simple, more complete meal – and now it’s a staple in our house. Once I stick the bird in the oven, I have enough time to play with my daughter and make a big salad.