Grow Healthy
With Dr. Sally's
"Vital Signs" Blog
As Mother’s Day approaches, I want to remember my Mom with a recipe that is perfect for Mother’s Day brunch and review some reassuring research about eggs, “Nature’s perfect protein”. First, the much-maligned egg has been vindicated (once again), this time by an Australian study just published in the American Journal of Clinical Nutrition.
Did you know your body is home to 100 trillion microbes whose population is largely shaped by what you eat and drink? If you’d like to improve your digestion, energy and mood, then meet your “gut microbiome” (the microbes and their genes that are living in your digestive tract). Like a city zoo, your large intestine houses roughly 1,000 different species, including bacteria, yeast, protozoa, viruses and worms. Your job is to cultivate a congenial clan that will support your health instead of erode it!
Our gut is a powerful biochemical reactor, capable of almost magically transforming the plants and animals of nature into the building blocks of our body: the carbohydrates, proteins and fats, vitamins, minerals and phytonutrients to run all the metabolic reactions that promote health and prevent disease.
What do diabetes, heart disease, osteoporosis, and Alzheimer's have in common? They’re all driven by chronic inflammation.The good news is we can actually eat to beat the cause of the most dreaded diseases we face AND love it at the same time! So grab a cup of (anti-inflammatory) ginger tea while we explore some common causes of inflammation and my Top 5 Tips to extinguish that fire.
Are you dealing with brain fog or having trouble focusing? Does it impact your productivity and performance? Has it progressed to the point that you’re having trouble doing simple tasks you could before?If so, you’re not alone. Memory problems are one of the most common complaints I see in my practice, and it is growing more frequent every year.
Fight the flu and get back on your feet faster with the powerful healing benefits of chicken soup! Now that the cold and flu season is upon us, it’s the perfect time to make and freeze a delicious pot of chicken soup. Since the days of Hippocrates, chicken soup has earned its reputation as “health in a bowl”.
Root veggies are making a comeback as “clean carbohydrates”. They satisfy our need for energy, while providing an alternative to the dizzying array of refined carbs. Because root veggies are rich in fiber, they help fight hunger and stabilize blood sugar, preventing late night cravings. And of course, they’re free of gluten!
As the air turns crisp, it’s natural to crave our favorite comfort foods. Instead of reaching for mac’n cheese, gather the ingredients to make this mouthwatering soup. Then, while you’re binge-watching your favorite show, you’ll feel guilt-less pleasure with a bowl of warm soup in hand. Be sure to make enough to freeze for those cold nights ahead when you’re too tired to cook!
Move over bagel, there’s a new schmear in town. This low-carb twist on the traditional “lox and bagel with cream cheese” has all the flavor, with none of the allergens and empty carbs. Just trade the bagel and cream cheese for crisp rice crackers and creamy avocado. The smoked salmon delivers ~15 grams of protein with a dose of essential fatty acids to reduce inflammation and create soft skin.
This modern take on the classic “hash” dishes up two servings of colorful veggies in a golden sauté that’s ready in minutes. Save time by prepping the onion and microwaving the potatoes the night before so they’re ready for the skillet when it’s time to cook. These potatoes are teeming with flavor, flavonoids and keep your blood sugar stable all morning long. This is something that could be made in a bigger batch on a Sunday afternoon for weekday mornings to come. Yum!
In this ideal breakfast for busy workday morning, two perfect “6-minute” soft-boiled eggs mingle with creamy avocado and chunky salsa on a bed of arugula. While you’re making tea and checking email, the eggs are boiling and in less than 15 minutes, you’ll devour 12 grams of protein and 2 servings of vegetables before you’re out the door!
Want to sail through the morning with solid energy, sustained focus and cruise into lunch without caving into the muffins someone left out?
Of course you do, and that’s why I’m sharing my favorite Savory, Protein-Powered Breakfasts that you can have ready in 15 minutes or less (while prepping school lunches and checking email)!
