Everyone dreams of healthy, glowing skin- especially those who have experienced anything less than. Fortunately, achieving healthier skin can be as simple as making nutrition and lifestyle changes at-home. Learn how to support your skin, instead of working against it!
Common Skin Disorders
Skin disorders, or simply problematic skin, can be frustrating and disheartening, while also taking a stab at your self-confidence. If you’ve ever struggled to achieve healthy, glowing skin, you know exactly what I mean. Skin disorders can be acute (short-term) or chronic (long-term). The most common skin disorders, include:
Acne
Eczema
Psoriasis
Rosacea
Hives
Dry skin/dandruff
Dermatitis
If you are dealing with a skin disorder, I highly recommend working with a dermatologist to appropriately diagnose and treat, in addition to making these at-home changes. I know A LOT of patients put off seeing a specialist. Yes, it’s difficult to get an appointment sometimes, but take the first step in seeing a dermatologist ASAP.
Causes of Problematic Skin
Unfortunately, today, problematic skin has become the norm. 31 million people in America live with eczema, while up to 55% of adult Americans struggle with acne. I don’t spew these statistics to discourage you, but to know you’re not the only one dealing with frustrating skin issues. Most of us are, too! That said, it’s important to understand the root cause of your skin problems. This is the most effective way to treat symptoms and heal your skin for good! The most common causes of problematic skin, include:
Imbalances in the gut microbiome
Underlying infections
Allergies or sensitivities
Hormonal imbalances
Stress
Extreme weather conditions
Knowing what’s causing your skin disorder is the first step to healing!
5 Lifestyle and Nutrition Tips for Healthier Skin
The conventional approach to skin problems typically includes creams and medications, which can be very helpful in treating symptoms. I am in FULL support of a solid skin product regimen and medications as needed. You can read my routine HERE.
However, there are at-home changes you can implement to support healthy skin, too:
Hydrate– Drinking enough water is an easy way to fight against dry, problematic skin. Aim to drink half your body weight (pounds) in ounces of water daily. Drinking enough water helps flush out toxins and waste from the body, preventing them from showing up on your skin.
Limit Sugar– It likely comes as no surprise that a diet high in sugar can increase skin problems, by triggering inflammation. Eliminate processed sugar, like baked goods, candies, and soda. Instead, focus on eating a whole food diet, including natural sugars (ie. fruit and honey).
Reduce Stress- Easier said than done, right? Stress is the number one contributor to problematic skin of all kinds. Managing emotional stress (toxic relationships, challenging work environments, overwhelming studies, etc.) and physical stress (over-exercising, sedentary lifestyles, eating a processed diet, chronic infections, etc.), can help nip skin issues in the bud.
Know Your Triggers- Do you know what triggers your skin issues? Specific foods? Emotional stress? Cleaning products? Soaps or detergents? Pet dandruff? Touching your face? Work to understand the factors that trigger your skin flare-ups and eliminate them from your life completely.
Pro Tip: keep an eye on your pillowcase and change it frequently! Think about it… your skin is spending hours of its life on your pillow, make sure it’s fresh and clean!
Focus on Gut Health– The gut-skin connection is strong and evident. Imbalances in the gut microbiome can directly lead to skin problems, such as acne and eczema. Support a healthy gut by taking a spore-based probiotic, eating gut-healthy foods (such as fermented foods and bone broth), and address any gut infections or intolerances.
This is different for everyone, but I noticed a huge improvement in my skin when I eliminated gluten. The benefits on my gut are even bigger, but you get the point; they are related.
Understanding how to support healthy skin at home is the first place to start when facing skin issues. Problematic skin can be a result of our internal or external environments, so it’s important to learn the root cause of your problematic skin.
Note: if these at-home tips don’t improve your skin issues within 4-8 weeks, I recommend working with your dermatologist to find an effective treatment.
It’s hard to believe we’re’ already almost a month into the New Year. Unless we are intentional about how we spend the next 12 months, we’ll blink and 2023 will be already here! With that in mind, I’m establishing new priorities this year and I’d love for you to join me!
How to Define Your Priorities for the New Year
While I’m not a fan of setting New Year resolutions, I’m even a big proponent of re-establishing priorities. Priorities are where the majority of your time, focus, and likely finances go. By definition, priorities mean “precedence, especially established by order of importance or urgency.”
You can re-establish your priorities for the New Year by thinking about your goals:
Where do you see yourself a year from now? How about 5 years? Make a timeline for yourself.
What priorities will have to change to reach your goals? Categorize your life and set priorities accordingly.
Identify and eliminate unnecessary distractions. No, this doesn’t mean your kids or spouse. But, it does include distractions, such as social media, TV, negative friendships, etc.
Understanding how to best define priorities for the New Year can change your entire trajectory for the year!
5 Priorities I’m Focusing on in 2022
As we enter the New Year, I’m paying special attention to my priorities for 2022. After much thought and deliberation, I’ve defined the following to hone in on in the upcoming year:
1. Gain Focus
My number one priority is focusing on the things in my life that are most important: family, relationships, health, etc. Too often, I find myself multitasking or jumping from one task to the next (thank you to my job for teaching me to do that WELL). As a result, time is quickly wasted and I end up wondering where all my time went. My intention is to eliminate distractions, decrease the amount of “life balls” I’m juggling, and bring clarity and focus to the things that are most important.
2. Read
Sure, I spend a decent amount of time reading medical journals and articles for work, but I would love to read more books for leisure. While I always look forward to reading at the end of the night, I most often find myself watching TV and falling asleep on the couch. As a little girl, reading was one of my favorite pastimes and I still love it just as much. I just don’t make the time for it, like I used to. Remember priority number one: focus? My goal is to re-establish focus and eliminate any desire to check emails or text messages at the end of the day, so that I can fully immerse myself in a good book. I have a huge book line up sitting on my bedside table and I can’t wait to dig in!
3. Increase Confidence
Truthfully,I’ve always been a confident person. Growing up, I rarely second guessed myself when it came to my hopes, dreams, and opinions. I just figured out whatever it took to make my dreams happen. However, the past couple of years have changed my confidence level- for the worse. I’d be lying if I said I didn’t feel as outspoken about my opinions and beliefs, nowadays. Sometimes, it feels like you can’t share anything with fear of offending another! But, if we worry too much about what other people think, we will all become smaller versions of ourselves. And, I’m pretty tired of being a smaller version of myself. I value my authenticity and that of others. We are who we are. So, here’s to discovering my confidence again this year!
4. Save
As an independent contractor, I consider myself an expert at allocating money into different accounts. I know exactly how much money to put into taxes, retirement, travel, and property tax funds every month. And truth be told, most of our excess funds from the last year went to our backyard remodel. And, well, we know how that turned out so far. I’m still crossing my fingers! That said, I’m ready to level up and set new financial goals. For example: real estate investments, a new business idea, or maybe even setting aside for something fun (C’s dream is to have a boat of our own)!
5. Consume Less, Create More
I love learning new things, as I scroll through my social media feeds. It’s even fun to “be influenced” by the latest and greatest. Yet, I’m tired of scrolling. Over the past couple months, I have literally muted and deleted so many miscellaneous accounts. Why? Because they were just a time suck for me. Honestly, I already feel better. And, truth is: I have zero time to create, when I’m constantly consuming.
P.S. Of course, I don’t want to deter you from scrolling my content. Just to be clear: I love this community and interacting with everyone. But, I do want you to be discerning which content brings you joy and that which brings you down.
Now, it’s your turn. How will you establish new priorities for 2022?
The holiday season is well under-way. And, if we’re not careful, we’ll be entering the New Year, feeling exhausted and overwhelmed from the month to pass. Fortunately, there are ways to enjoy the festivities of the holidays, while being mindful of our mental and physical health.
So, will you join me in making our health a priority this holiday season?
Why You Should Prioritize Your Health and Wellness During the Holidays
While the holiday season can be celebratory and festive, it’s also an unusually busy time. Coupled with the arrival of cold and flu (and Covid) season, it can be challenging to stay healthy during the holidays.
Not to mention, holiday festivities are packed with sugary treats and alcoholic drinks. While these indulgences sure are delicious, they can take their toll on your immune system and can derail your health and fitness goals.
For these reasons and more, it’s important to make your health and wellness a priority during the holiday season. With a little intentionality and understanding, you can fully enjoy the holidays, while keeping your health in mind.
10 Wellness Tips for the Holiday Season
These are the most practical and effective ways to keep your health 100% during the holidays:
Prioritize Sleep. While we sleep, the body detoxifies, solidifies memory, resets the brain, and so much more. We need to sleep at least 8 hours per night for our bodies to function at their best, especially during the busy and stressful holiday season. Make sleep a priority!
Remember to Eat the Rainbow. In a season full of cookies and muffins, don’t forget to add in your daily dose of fruits and veggies. Eat a variety of colors to increase your nutrient consumption. A good rule of thumb is to create your plate with at least 2 different colors.
Stay Moving. If your exercise routine is feeling mundane or inconsistent, keep it simple. Focus on simply moving your body. Enjoy a daily walk through the neighborhood or implement a stretching routine in the evening. Better yet, make it a fun family activity!
Say “No.” Learn to say “no” to holiday events when you feel overwhelmed, tired, or stressed out. It’s okay to not do it all. After all, you’re only human. Sometimes choosing rest is more beneficial than attending a social event.
Take Your Vitamins. While consuming nutrients through whole foods is ideal, it’s unlikely to meet all of your body’s nutrient demands through food during the holidays. With the help of your health practitioner, know and understand where your body might be nutrient deficient. Look for high quality supplements to address or prevent any nutrient deficiencies. In general, supplementing with vitamin D, zinc, and magnesium can be a good place to start (with the help of your health practitioner).
Make Time to Relax. I’ve said it before and I’ll say it again- because it’s just that important. The holidays are an overwhelmingly stressful and busy time of year. Meaning, your mind and body crave extra rest. Be intentional about setting aside additional time to rest and unwind.
Drink Water. Drinking adequate water is necessary for your body to detoxify toxins and waste from the body. Think: sugar and alcohol. Be sure to drink at least ½ your body weight in ounces of water, daily. Filtered water or natural spring water is best.
Don’t Skip Breakfast to “Save Calories.” While the intention is good, skipping breakfast to “save calories” for later in the day is often a recipe for disaster. More often than not, skipping meals will lead to excessive hunger and binge-eating later on. Instead of falling victim to this viscous, dysregulated blood sugar cycle, stay nourished all day long with nutrient-rich, whole foods.
Learn Your Boundaries. In other words, know your limits. Stress is quite literally the antithesis of health. Focus on reducing your stress levels during an overwhelming stressful season.
Schedule Activities You Enjoy. While the holidays can feel exhausting, it’s also a time to be enjoyed and savored. Make time for the activities you enjoy this season, such as Christmas baking, holiday movies, ice skating, and favorite family traditions. BE PRESENT. This is the healthiest tip of them all.
This time of year is meant to be joyous and uplifting. So, don’t let yourself get weighed down by the stress of it all!
What You Need to Know About the Cold, Flu, and COVID
As the weather turns and the holidays approach, cold and flu season also makes its annual debut. However, this year, along with the common cold and flu, COVID is still active and present. So, what do you need to know about the cold, flu, and COVID to best protect your family this season? Consider this your comprehensive guide!
How to Tell the Difference Between the Cold, Flu, and COVID
I am often asked about the difference between the common cold, flu, and COVID. While some symptoms overlap, there are a few specific ways to differentiate.
Here are the common symptoms of each to compare and contrast:
Cold
Flu
COVID-19
Cough
Often
Often
Often
Aches
Sometimes
Often
Often
Fatigue
Often
Often
Often
Sneezing
Sometimes
Rarely
Rarely
Sore throat
Often
Often
Often
Runny, stuffy nose
Often
Often
Often
Fever
Sometimes
Often
Often
Loss of taste, smell
Rarely
Rarely
Often
**Keep in mind that COVID can present with other symptoms- Ex. abdominal pain, nausea, vomiting, diarrhea, to name a few. If there is any questions, quarantine yourself.
In addition to symptom analysis, testing is extremely helpful. If you suspect you’ve been infected with COVID, you should get tested 1-3 days after symptom onset. You may need repeat testing as some patients will test negative, in early illness. Depending on symptoms, you can also be tested for the flu. Most tests can be performed at stand alone testing centers, urgent care facilities or emergency departments (if no other option).
Supportive Care Cold, Flu, and COVID
No matter which virus knocked you off your feet, there are many ways to support your immune system and reduce symptoms such as:
Tylenol: fever-reducer, pain-reliever
Ibuprofen: fever-reducer, pain-reliever
Mucinex: many options here- most reduce mucus production and cough + decongestant
Tea with Honey + Lemon: soothes throat, can reduce cough
NyQuil: treats cough, sore throat, headache, aches + pains, while helping with sleep
Luckily, all of these remedies can be found over-the-counter at your local drugstore or grocery store. However, if you’re actively sick, be sure to place a delivery order or have a loved one pick up the order for you.
How to Prevent Cold, Flu, and COVID
While risk of sickness is heightened during cold and flu season, there are some preventive measures you can take to help strengthen your immune system and reduce your risk of infection.
Supplement with vitamins and minerals, including vitamin C, vitamin D, and zinc.
ask your doctor to order vitamin D levels, this can help customize your vitamin D supplementation dosage
Wash your hands regularly.
Don’t touch your face, including your eyes, mouth, or nose.
Use hand sanitizer when soap and water is unavailable.
this goes without saying, but I keep mini sanitizer bottles EVERYWHERE
Consider wearing a mask in public places.
Avoid being around those who are sick or recovering from being sick.
Consider vaccination- talk to your doctor about if you’re a good candidate
How to Safely Gather During the Holidays
The holiday season is a time of gathering and celebration. So, if you’re planning to gather with loved ones this year, be sure to do so safely:
Be mindful during times of travel. Wear your mask, wash your hands, and use hand sanitizer.
Limit the size and frequency of social gatherings. Consider who in your family/friend group is highest risk and come up with a plan for spending time with them safely.
Gather outdoors, if the weather permits.
Again, wash your hands often and avoid touching your face.
With cold and flu season upon us, it’s important to do what we can to support our health and take preventive measures, when possible. Stay healthy, friends!
Did you know many fall foods actually offer impressive health benefits? Fall seasonal foods are rich in vitamins, minerals, and nutrients to support a healthy body, but they’re also undeniably delicious. This season, enjoy more fall foods to improve your health and please your taste buds!
What is Seasonal Eating?
As the name suggests, seasonal eating involves eating with the seasons: fall, winter, spring, and summer. As seasons come and go, so do many foods, like fruits and vegetables. While some can last year-round, most were designed to thrive during a specific season. When a food is in season, it is often the ripest, providing the most nutrients and tastiest flavors. Therefore, eating a diet full of whole foods is the best way to eat with the seasons and meet your body’s nutrient needs.
As we enter into the fall season, we welcome a variety of fall foods that are rich in vitamins and minerals to fuel our bodies all season long.
5 Fall Foods to Improve Your Health
The flavors of fall are savory, sweet, and absolutely delicious. Luckily, many fall seasonal foods are rich in nutrients, too! Enjoy more of these healthy fall foods this season:
Pumpkin
Pumpkin is easily the most popular fall food. And, while it’s known for upgrading lattes and baked goods this time of year, it’s also quite nutritious. Pumpkin naturally provides high amounts of potassium, vitamin A, and fiber. As a result, pumpkin can support immune function, improve cholesterol levels, increase skin health, and reduce free radicals in the body. Pumpkin pie is a must during the fall season, but you can also try roasting it in the oven or adding it to oatmeal, yogurt, or baked goods.
Beets
Beets are known for their beautiful, deep purple color, but they’re not just pretty to look at. They offer many health benefits, cooked or raw, including: stimulating the gallbladder, regulating bowel movements, and decreasing overall inflammation. These impressive benefits are likely due to the high amounts of antioxidants and vitamins (like folate) found in beets. Try shaving beets over a salad or roasting them as part of a veggie medley. Also, beware: beets will likely turn your urine and stool red after consumption!
Apples
You know what they say: an apple a day keeps the doctor away. All apple varieties are the sweetest, juiciest, and most nutritious during the fall season. They’re rich in vitamin C, potassium, and fiber. As a result, enjoying apples on a regular basis can boost your immune system and regulate the digestive system. Try pairing your favorite apple variety with nut butter or bake a delicious apple crisp!
Carrots
Whole carrots are packed with vitamins and minerals that can work wonders for our health, including vitamin A, vitamin C, zinc, magnesium, fiber, and more. This nutrient-rich root vegetable is known for improving eyesight, increasing digestive function, regulating blood sugar levels, and supporting a healthy immune system. Bonus: raw carrots help bind and eliminate endotoxins from the body, reducing it’s overall toxin burden. Try eating carrots raw with a side of hummus and guacamole or roast in the oven with a drizzle of honey.
Brussel Sprouts
In my opinion, brussel sprouts are the king of the cruciferous family of vegetables. Why? Because they contain more vitamin C than an orange and more vitamin K than red cabbage! Also, as a part of the cruciferous family, brussel sprouts offer high amounts of glucosinolates, which can have antioxidant effects on the body. In addition, brussel sprouts are helpful in stimulating liver and gallbladder function. My favorite way to enjoy brussel sprouts is roasted in the oven with a little grass-fed butter and sea salt. They are also really good in an air fryer with garlic salt and olive oil + balsamic glaze drizzled on top!
Many fall flavors are rich, sweet, and juicy. Yet, they’re loaded with nutrients to keep our bodies healthy and strong. You can enjoy these fall foods in a variety of ways: sweet, savory, or both. So, this season, do your health and taste buds a favor: load up on these healthy fall foods!
The gluten free diet has been trending for years and is continuing to grow in popularity. However, is gluten unhealthy for everyone to enjoy? Is adopting a gluten free diet actually best?
What is Gluten?
The term gluten describes a protein found in wheat, barley, and rye. It’s a glue-like substance that holds foods together. However, due to poor farming practices in America over the last several decades, wheat products are not like they used to be. Today, they can be high in GMO’s and pesticides, making them hard to digest. For this reason, gluten intolerance and allergy is steadily increasing.
What is Celiac Disease?
Celiac Disease is an autoimmune disease associated with gluten consumption. Essentially, the body mistakenly views gluten as a pathogenic substance, attacking the gluten, as well as the gut lining. Celiac Disease is often diagnosed through blood tests and intestinal biopsies, which can identify IgG and IgA antibodies to gluten. Non-Celiac Gluten Sensitivity (NCGS) is not an autoimmune disease, but it can still cause undesirable symptoms from gluten consumption, like:
Bloating
Indigestion
Nausea
Headaches
Fatigue
Gassiness
Luckily, a gluten free diet is often an effective treatment for Celiac Disease and NCGS.
Is a Gluten Free Diet Healthier?
Despite common belief, a gluten free diet is NOT always the healthier option. However, if you have Celiac Disease, NCGS, or gluten intolerance, a gluten free diet might be the best way to manage symptoms, reduce inflammation, and improve overall health.
That said, not all gluten is necessarily bad for you. Gluten found in whole, natural foods can be rich in vitamins and minerals, making it an important part of a healthy diet. It’s also worth noting that many gluten free, packaged products, like their gluten-filled alternative, are not necessarily healthier. As with all foods, whole sources will always be the most nutrient-dense.
Why I Maintain a Gluten Free Diet
The further I advanced into my career in medicine, the more I noticed my gut health progressively getting worse. At one point, I experienced bloating and stomach cramps on a daily basis, which I knew wasn’t right. Additionally, I was struggling with hormonal imbalances. Having been in the health field for so many years, I knew gluten could be a highly inflammatory food, triggering inflammation and making my symptoms worse. After eliminating gluten completely from my diet for several months, all of my digestive issues improved and my hormonal imbalances started to improve. For me, adopting a gluten free diet was well-worth feeling like myself again!
How to Adopt a Gluten Free Diet
At first, adopting a gluten free diet can feel overwhelming and defeating. After all, who wants to give up crunchy french bread and cheesy pasta?! Trust me, I get it. That said, in today’s world, there are many delicious and nutritious gluten free alternatives. If I can do it, so can you!
When starting a gluten free diet, the first step is understanding which foods contain gluten. Of course, there are obvious gluten-filled goodies, like bread and pasta, but the list doesn’t end there. Gluten can be hidden in many not-so-obvious food products, like soy sauce, dressings, marinades, seasonings, and more. Celiac.org has an extensive list of gluten-containing foods.
As someone who is relatively new to adopting a gluten free diet, never be afraid to ask questions. When eating at a restaurant or at a friend’s house, consider these commonly mistaken foods:
Sushi- Most rice is gluten free, in it’s natural form, but soy sauce contains wheat. Always ask how the sushi is prepared and cooked. You can substitute tamari for soy sauce.
Pasta- There are so many alternatives for pasta nowadays. Request gluten free pasta made with quinoa, brown rice, chickpeas, or cassava.
French fries- Potatoes are gluten free, naturally, but always ensure they don’t batter the potatoes before cooking. Or, in the case of Celiac Disease, avoid fries (or other foods) fried in a contaminated fryer.
My Favorite Gluten Free Products
Luckily, gluten free foods can be found at almost every restaurant and grocery store. However, some gluten free items are better than others. These are a few of my favorite gluten free foods to keep on hand at all times:
Although gluten isn’t inherently bad or unhealthy, adopting a gluten free diet is important for those who suffer from a gluten allergy, sensitivity, or intolerance. If you’re not sure if you would benefit from adopting a gluten free diet, I recommend participating in an elimination diet. Eliminate all gluten from your diet for at least three months. If you notice health improvements over the three months, it’s likely you’ll benefit from maintaining a gluten free diet long-term.
What are your favorite gluten free foods and recipes?
Unfortunately, hormonal imbalances affect up to 80% of women in the U.S. Chances are,
imbalanced hormones could be to blame for your unwanted symptoms and health issues. While this
might sound like bad news, there is hope. In many cases, hormonal imbalances are treatable
and manageable- sometimes even from the comfort of our own homes. So, it’s only a matter of
time before you get a handle on your hormones and say good-bye to hormonal symptoms!
What Are Hormones?
Hormones make up the endocrine system. Physiologically, they are chemicals produced and
secreted by the body. Hormones serve as messengers to regulate every day activities and
functions, like: metabolism, growth and development, sexual function, reproduction, mood, and
more.
Specifically in the female body, the most important hormones include:
● Cortisol- Responsible for regulating the body’s stress response
● Estrogen- Primarily regulates a women’s reproductive system
● Progesterone- Regulates menstruation and ovulation
● Testosterone- Helps maintain bones, muscle, mood, and libido
● Insulin- Regulates the metabolism of carbs, fat, and protein by promoting glucose
absorption
● Thyroid Hormones- Affects energy levels, libdo, metabolism, temperature regulation,
and more
These hormones, along with many others, work together to create optimal health and function
within the body. When any hormones are imbalanced, physiological chaos can arise and you’ll
likely feel it.
Causes of Hormonal Imbalance
Hormonal balances don’t typically occur for no reason. In fact, almost everything we do on a
daily basis affects our hormones, including:
You do it, your hormones feel it. It’s our job to make choices that promote healthy hormones, not
hinder them.
Types of Hormonal Imbalances
Given the vast prevalence of hormonal imbalances, they can actually present in many different
forms. Some of the most common hormonal imbalances, include:
● Polycystic Ovarian Syndrome (PCOS)
● PMS
● Endometriosis
● Thyroid disorders
● Adrenal fatigue
● Estrogen dominance
Oftentimes, these common hormonal imbalances can overlap with one another, too.
Symptoms of Hormonal Imbalance
Symptoms of hormonal imbalance can range in severity and frequency. That said, the most
common signs that your hormones are out of whack are:
● Unstable mood
● Weight gain
● Insomnia
● Food cravings
● Low energy
● Brain fog
● Anxiety/depression
● Cold hands and feet
● Frequent sickness
● Headaches
● Skin problems
● Brittle nails
● Hair loss
While symptom analysis is very helpful in diagnosing a hormonal disorder, it’s important to work
with a healthcare professional, who can run further tests. A primary care physician or
endocrinologist can perform comprehensive blood tests to diagnose or rule out hormonal
imbalances.
Natural Ways to Balance Hormones
Fortunately (or not), all of our lifestyle choices drastically impact our hormones. Meaning, the
choice is ours. In most cases, we have the ability to naturally improve hormone balance at home
by implementing simple lifestyle and diet changes.
In fact, inflammation is one of the main players in hormone imbalance. The key is to decrease
overall inflammation within the body. Here’s how:
● Reduce stress levels
● Engage in regular exercise (preferably, low impact)
● Sleep at least 8 hours per night
● Adopt a whole food, antiinflammatory diet
○ Eliminate gluten, dairy, and processed sugar
Although hormone imbalances are extremely common today, the ball is in our court. Our
hormones affect every function within our body, so it’s in our best interest to treat them well!
What is one thing you can do today to love on your hormones?
After taking the initial survey for pre-marital counseling, the therapist told my husband and I that we scored the highest combined stress levels she had ever seen. Unfortunately, it made sense. As a doctor in Emergency Medicine, while my husband serves on the front lines in the fire service, our schedules were ever-changing with unexpected obstacles. Not to mention, the chaotic, traumatic events that occurred on a regular basis. Talk about stress!
That said, from our first premarital session on, we vowed to always work hard at our marriage. We promised to make it a top priority, no matter how busy, stressful, or chaotic our lives (or jobs) would get. Luckily, from the get-go we were poured into by peers, mentors, and counselors with some of the best marriage advice we still lean on. And, despite our high stress occupations and lifestyle, we’ve remained dedicated to our marriage and each other for two and a half years. I know… it’s not 60 (yet) but 2.5 in this setting is still something to celebrate!
With a little intentionality, support, and guidance, it is possible for working couples to maintain a healthy marriage!
Benefits of a Healthy Marriage
You know what they say: happy wife, happy life. Maintaining a healthy and happy marriage is one of the most fulfilling opportunities for both husband and wife. More so, a healthy marriage has the power to benefit our own physical and mental health, while impacting that of others. These are the top benefits of a healthy marriage:
Increased joy, happiness, and satisfaction
Improved teamwork
Stronger family unit
Reduced stress
Increased longevity
In fact, according to Harvard University, marriage has been associated with better physical health, like increased immune function, reduced risk of heart disease, and better eating habits.
Tips for a Healthy Marriage
Based on my own marital experiences and the professional guidance my husband and I have received over the years, these are the best tips for maintaining a healthy marriage- especially when both partners work high stress, busy jobs:
Lead with Intention
Be intentional with your spouse. Don’t let the stereotypical “marital roles” hold you back. Be willing to pick up the slack when needed, even if that means doing extra chores one week. Bonus: consider leaving love notes on your spouse’s car or laptop. Share what you love most about them or what you’re looking forward to!
Make Every Moment Count
Especially for working couples with chaotic schedules, it’s important to make use of every moment you have together. Even if it’s just an hour, put aside all technology and distractions, and simply enjoy spending time with one another. Go for a bike ride, grab a bowl of ice cream, enjoy snacks on the patio, or lounge on the couch together.
Text All Day, Every Day
Ditch the “have a good day” mentality and learn to check in with your spouse throughout the day. With busy, or possibly completely opposite, schedules, texting might be your only form of communication for days on end. Practice using it! After all, in the hustle and bustle of life, if it’s not said in the moment, it’ll likely be forgotten a couple days later. Keep each other updated on your day-to-day!
Plan, Plan, and Plan Some More
It might seem overly basic, but planning ahead is a game-changer. Plan your off days together. You might even consider sharing a calendar. Personally, we use a dry erase calendar that’s hung in our laundry room and it’s worked wonders for our crazy schedules1
Pursue Common Goals
In my opinion, one of the most important aspects of marriage (and one that is often forgotten about) is the pursuit of common goals and dreams. Talk about your dreams, like future plans for your family, retirement, vacations, etc. Not only is it fun, but it also serves as great bonding time on date night!
Note: There is no shame in seeking professional help. Marriage counseling can work wonders for struggling marriages or even those that need a little extra support. Psychology Today is a great resource to find marriage therapists in your area. Seek out help if/when you need it!
Even though my husband and I are both dedicated to our busy, and often stressful occupations, our marriage doesn’t have to suffer the consequences. If we can do it, so can you!
If you feel the burden of anxiety most days, know that you are not alone. According to the Anxiety and Depression Association of America, a staggering 40 million American adults suffer from an anxiety disorder.
General Anxiety Disorder (GAD) is the most common form of anxiety. NIH describes GAD as, “feel[ing] extremely worried or nervous about [things like health, money, or family problems] and other things—even when there is little or no reason to worry about them. People with GAD find it difficult to control their anxiety and stay focused on daily tasks.” The difference between GAD and feelings of anxiousness is the inability to move forward. With GAD, anxiety is debilitating and all-consuming. Most often, it negatively affects a person’s day-to-day life.
Causes of Anxiety
When it comes to GAD and other anxiety disorders, there’s a slew of causes and triggers. Over the last few decades, the medical community has gained so much understanding and knowledge about the root causes of anxiety, which gives us strong hope for the future. But when it comes to managing and healing anxiety right now, understanding and being aware of your anxiety triggers is key.
Causes of anxiety can be broken down into 2 main categories: environmental and physiological. Environmental causes are often external, while physiological imbalances are internal. The good news is: once you determine the causes of your anxiety, there are ways to help you cope and heal.
Environmental causes, including:
Emotional or physical trauma
Toxic relationships
Childhood
Abuse or abandonment
Change
Financial burden
Isolation or loneliness
A diet high in processed foods
Excess alcohol or caffeine
Certain medications
In addition, physiological imbalances can trigger feelings of anxiety:
Genetics
Hormonal imbalances
Nutrient deficiencies
Metabolic disease
Obsessive Compulsive Disorder
While these lists are a great start, they certainly aren’t exhaustive. Anxiety is highly bio-individual. Meaning, causes and treatment will greatly depend on the individual. There is no one-fits-all approach to cause or treatment.
That said, “The American Way” of life is certainly no help in the case of anxiety. As a society, we have a “bigger and better” mentality, which always pushes us to do and be better. Whether we realize it or not, this insane amount of pressure and stress takes its toll. Not to mention the feelings of isolation, comparison, and discontentment driven by social media. It’s no wonder anxiety statistics are continuing to rise in America, today.
Treatment Methods for Anxiety
In a world ridden with anxiety, there is hope! Today, we have many effective ways to treat anxiety at the source and provide relief to those who need it.
Personally, as a doctor and medical professional, I believe we are often too quick to prescribe medications for anxiety. This does not mean there are never circumstances when medication is necessary and helpful, because there are. However, many alternative approaches to treating anxiety can be tried first. Here is a comprehensive list of approaches to anxiety treatment:
Therapy and Coping Mechanisms- Therapy should always be the first plan of attack for anyone battling anxiety. Therapy teaches healthy coping mechanisms to prevent and address anxiety attacks, while working through past traumas and experiences. There is no shame in the therapy game!
Address Physiological Imbalances- Identifying and addressing physiological imbalances can have a drastic impact on anxiety. Work with your healthcare professional to test for nutrient deficiencies, hormonal imbalances, autoimmunity, and more.
Medications- Various kinds of medications are available to treat anxiety, including SSRIs, SNRIs, TCAs, and more. In my professional opinion, medication should be a last resort (in MOST cases). Daily long-acting medications are the best option, as compared to benzodiazepines, which offer help in the shorter term (panic attacks) but can be highly addictive and cause physical side effects.
Although anxiety disorders are on the rise in America, I believe we can work together to reduce anxiety and other mental illnesses. By spreading awareness, the causes and treatments of anxiety can be used to heal those suffering from battles with anxiety.
I spent my 35th birthday celebrations in Napa this year, and it did not disappoint! It was C’s first time, and I hadn’t been since long before I appreciated wine, so it was a real treat.
Our itinerary is listed for you below in case you’re planning a trip soon (which I highly recommend if you love wine)!
How to get there
Obviously this depends on where you are coming from, but for any of you So Cal natives, consider trying JSX Airlines, especially if you’re coming from LA or OC. They have a flight out of John Wayne Airport and the experience is amazing. They are located in the private hangar so you can arrive 20 minutes before your flight leaves, hand off your bags, and cozy up in the lounge with a cup of coffee or tea.
The planes are small, semi-private, and they offer a complimentary drink (alcoholic beverages) and snack service. They also welcome animals and make it easy for you. The whole experience is extra fun because you feel like you’re flying private when getting on/off the plane.
When we arrived into Napa/Concord airport, we walked right off the plane and grabbed our luggage. The rental cars (also booked through JSX) were all waiting for us with doors open and it took <10 minutes to be on our way. You can get to Napa from SFO (San Fransisco Airport) or Oakland as well, but it will take longer (upwards of an hour) and the airports are more difficult to get in/out of.
Transportation
If there’s one thing you should know about wine country, it’s that you will need to secure transportation to get you from point A to point B. There is SO much to see, and I highly recommend renting a car. Of course you’ll need a sober driver when in wine country, so it’s nice to hire a driving service for the days you will be wine tasting. The rental car was great for us because even though Napa/Concord is the closest airport to Napa, it still took us 45 minutes to get to our hotel.
Uber and Lyft are options but the cell service is less than great up there, and there are less cars available. Some locations have walkable restaurants and tasting rooms from hotels, but if you want to see the wineries themselves, expect a drive.
Where to stay
This one is a tough decision because there are so many amazing options and each region is known for different types of wine and attractions. We chose Yountville, because many of the restaurants I wanted to try were located within walking distance from hotels here. I have stayed in downtown Napa in the past and there are amazing dining options, but you may have to driver farther to get to some of the wineries (depending on which you choose). Carneros and Calistoga are other fan favorites because of the hotel options and hot springs (Calistoga).
We chose Napa Valley Lodge, a quaint little property on the edge of Yountville. It was within 10-15 minutes of the wineries we wanted to see, and walking distance to most of our dining choices. The property itself was small, but they made us feel very comfortable, offering a customized breakfast daily with cookies in the evenings. The pool and hot tub were very nice, we had a fireplace in our room, and the walkability to restaurants was key.
Some other areas (North of Yountville) I would love to see more of in the future: Healdsburg, Calistoga, St. Helena, and Rutherford. Each of these regions are sprinkled with wineries and other fun things!
Dining
SO many recommendations, so little time. We focused most of our energy on Yountville because it was easy and had great options. There are still many other places I can’t wait to try in the future!
Let me start this section with my French Laundry story…
As of right now, you can only make reservations online. C and I were ready (on two different computers) to reserve when they opened the block. The website wasn’t showing anything, after lots of refreshing and swear words, they finally showed the dates we were looking for and they were ALL booked, 5 minutes after they opened.
Needless to say, I was bitter. But the cost per head here is something upwards of $350, so I decided I wasn’t going to be mad about not spending that money (insert laugh emoji here). I think we both wanted to eat here to to say we did it, but we weren’t all that upset in the end. I may have given them the stink eye every time we walked by on our way to dinners at other locations.
R+D– C’s favorite restaurant of all time. We have a location in Newport, but they have a larger menu here. The sushi does not disappoint!
Bouchon– Thomas Keller’s creation that will take you back to France (if you’ve been there). It was tough to get a reservation here, I recommend reserving the day that the block opens (usually 2 weeks in advance). I ordered the steak frites and it was great, after it was cooked to my liking. I try not to come down too hard on any restaurant for miscommunication in cooking meat, but I had higher expectations for this place, honestly. Either way, I’m so happy to have experienced it, and the dessert and wine offerings made it worth our time.
La Calenda– another Thomas Keller location, Mexican style. The queso and elote corn are FAB. Otherwise I wasn’t super impressed. We ended up snagging a last minute reservation here because we were too lazy to drive to downtown Napa for our other reservation.
Botegga– my favorite meal of the trip! This restaurant offers AMAZING cocktails and food. Their pasta was the closest we’ve had to pasta in Italy. I had the Spaghetti alla Sophia Loren and while it was simple, it was LEGIT.
Restoration Hardware– we didn’t eat here, but the grounds are gorgeous and you can dine amongst the most beautiful chandeliers and lighting fixtures in true RH style. They have a wine vault next door to the restaurant where you can reserve cabana-like seating and order a glass or a flight to taste. We went here for the ambience and it’s a must-see in my opinion.
Model Bakery– famous for their english muffins, on Oprah’s favorite things list. I ordered a breakfast sandwich that was fabulous, but I meant to go back for a plan english muffin, to get the real experience. The location in Yountville is a smaller spot and closed on certain days so that didn’t happen. They had some pretty amazing-looking pastries that is on our list to try next time.
Bouchon Bakery– ok guys… brace yourselves if you want to tackle this one. THERE WILL BE A HUGE LINE. Any day, any time. Give yourselves 30-60 minutes to get through this line, maybe more depending on when you go. BUT… the macarons are INSANE. They are larger than your typical macaron and every flavor is worth the line and struggle to get them. They offer other pastries too, that I will be trying next time. I also ordered a turkey reuben that did not disappoint.
C and I went to wait in line here twice during this trip, but had other tastings planned and had to abort mission. One of my smart IG community members told me to order online and pick up, and that was fun! Hilarious to watch everyone in line scowl at you too! It worked for us, but I wasn’t able to order some of the pastries online and would’ve enjoyed taking my time to look. Next time!
Other locations recommended (by you):
Ad Hoc
Gott’s Roadside
Oenotri
Torc
Coqueta
FARM at Carneros
Bistro Don Giovanni
The Girl and the Fig (Sonoma)
Wine Tasting
It’s easy to get a little lost here… there are SO many wineries to choose from. Keep in mind that post-COVID, they all require reservations. Do that as soon as you can! It took away the spontaneity and tasting room fun, but it was nice to have the planning done upfront so that I didn’t have to scramble with decision-making last minute.
We stayed close to Yountville with the exception of one day where we planned to venture to Sonoma. Figure out which area you are interested in, and stick to that OR make sure you have multiple days for tastings. Don’t forget to factor in drive time. In this day and age they don’t like when you’re late for your reservation!
Chandon– I go here for the property and Étoile tasting, because in my opinion it’s the only one worth it. The winery is tucked away and quiet, though lively, which I love! The gift shop has cute goodies and they serve food here (a big bonus in Napa). I splurged on the pricier tasting because you can really tell a difference.
Cakebread– C’s favorite Chard! We had a great time here. This property is understated but classy. Our tour guide Shannon was amazing and hilarious. You can’t go wrong with this tasting and tour, highly recommend!
B Cellars– I booked this winery as a recommendation from a coworker. It’s a smaller property that sources grapes from other locations. We did a food and wine pairing with a cave tour and it was super cool. I was very impressed with the pairing and we left with an amazing bottle of wine that I can’t wait to crack open.
Mumm– I had been here before and the views are gorgeous, though I feel it has come to be a bit “salesy”. Go here if you love sparkling and pretty views.
Del Dotto– cave tour with barrel tasting was very cool, though I wasn’t a huge fan of the wine. It’s a newer winery with gorgeous landscaping that has great potential! They have a beautiful terrace where we enjoyed an amazing pizza after our tour. They plan to expand the property and create a rooftop, I think once that is finished it will be even better!
Quintessa– this was my first time here and I LOVED the minimalistic yet modern decor and vibes. We didn’t do a tour, but I heard they are really cool and you ride around in a golf cart throughout their massive property. We had a wine expert sit down with us during our tasting and really explain the details behind the winery and its owners. I loved the personalized experience and though expensive, it was worth it in my opinion.
Opus One– Robert Mondavi + Baron Philippe de Rothschild created ONE wine and it is FAB. I was shocked to find such a beautiful chateau housing tastings for one wine. It was my favorite experience! They do have different vintages of said wine available, and they are pricey to taste but the service and views made up for it.
Domaine Carneros– you all recommended this one and I am SO glad I listened! These sparkling wines are founded by the family behind Taittinger Champagne. The property is a beautiful chateau on a hill with relaxing views. We paired a charcuterie with our tasting and fell in love pretty immediately. There is no sales pitch here, the sparkling speaks for itself. It is the only wine club we belong to and I will look forward to our shipments every 2 months! They do a cool champagne saber event here, sign up if you can find a spot available!
Artesa– we chose this location for the views and architecture. It was also showcased on the Netflix film Wine Country. The tasting room is super cool and I can imagine during pre-COVID times, it was bustling and super fun. I wasn’t a huge fan of the wine TBH… but I am really glad we stopped in for the views. They also have a cool gift shop and many IG-worthy photo ops.
Other wineries recommended (by you):
Frank Family
Alpha Omega
Caymus
Frog’s Leap
Inglenook
Ironhorse
Castello di Amorosa
Sterling
Duck Horn
We ventured out to Sonoma for a little shopping but didn’t stay long, due to time. I will say that this French antique store is worth a stop for any of you that like to look for hidden European treasures!
Hopefully you enjoyed a peek into our Napa trip and find this helpful for any future trips you may have planned! Also leave your favorite Napa recommendations in the comments so we can all share!
Life moves fast and so do you. It’s just how we live in America, today. And while living a fast-paced lifestyle isn’t inherently bad, it can be challenging to prioritize what’s best for your mental and physical health.
As someone who’s worked in the healthcare industry for many years, I know fast. Sometimes it feels like we’re operating on level “warp speed!” However, with a little intentionality and patience, I’ve been able to incorporate small, healthy changes into my day-to-day life. As a result, I can reap the benefits of a healthy lifestyle, while keeping up with the demands of my job. If I can do it successfully, so can you!
Why Small Changes Matter
While small changes might feel inconspicuous or ineffective, they’re actually quite the opposite. Small changes often lead to the biggest results!
So, why do small changs work? Because it’s much easier to be consistent with small changes than big ones. And as you likely know, consistency is the key to improving your health for the long-run. So, the next time you feel like your small changes aren’t enough, remember they do add up. Be patient with yourself and stay consistent!
5 Healthy Changes to Make
There are many ways to make small, healthy changes, starting today. But, you don’t have to make every healthy change all at once. Aim to incorporate one new change per week. Before you know it, you’ll be living the healthy lifestyle you always dreamt of! Here’s how you can start:
Whole Food Diet
First thing first: your diet. Eating a healthy diet can sound complicated, expensive, and confusing. However, these few tips will simplify a healthy way of eating:
Balanced Meals- Eat protein, carbs, and fat at every meal to regulate your blood sugar and keep you energized, mentally and physically, for hours.
Meal Timing- Eat every 3-4 hours to maintain steady blood sugar levels and decrease sugar and caffeine cravings (especially in the afternoons- you know what I’m talking about).
Whole Foods- Opt for whole, natural foods instead of processed options. Ask yourself these questions: 1) Was this food born from a mother? 2) Was it grown from the ground? If the answer is “yes,” to either question, you’re on the right track!
Daily Movement
Instead of willing yourself into your workout every day, focus on performing gentle daily movement. It doesn’t always have to be strenuous and intense to be effective. Some days, it’s better to opt for a neighborhood stroll or at-home stretching.
The best way to be consistent with your daily movement is to find what you like! The goal is to get your body moving every day, while enjoying it.
Work Management
If you work in an office, you likely spend most of your days there- which is why making healthy changes at work can fast-track your progress. Here are some ways to make your work office health-conscious:
Pack balanced lunches and snacks made with wholefoods (refer to tip #1).
Take the stairs instead of the elevator.
Have a water bottle on your desk to sip throughout the day.
Eliminate any snack/candy drawers or bowls.
Quality Sleep
Sleep is a highly underrated factor of overall health. During deep sleep, our memories consolidate, brain detoxes, and so much more. Improving the quality and quantity of your sleep might seem like a small step, but it can have immediate and lasting impacts! To improve your sleep:
Make your room completely dark (use an eye mask, if needed).
Set the thermostat to 68 F degrees or below.
Avoid blue light before bed (or wear blue light blocking glasses).
Supplement with magnesium at night (with your doctor’s permission).
Mental State
According to NAMI, “People with depression have a 40% higher risk of developing cardiovascular and metabolic diseases than the general population.” And unfortunately, many Americans are suffering from depression (and other mental illnesses), today. So, prioritizing your mental health is a good place to start for many! To encourage a healthy mental state, consider:
Seeing a therapist regularly
Building a trusted community around you
Getting outside in the sunshine for a mood boost
Addressing any nutrient deficiencies
Seeking out additional professional help when you need it
Over time, these small, simple changes will amount to big results. It might require a little time and patience, but it will come. Coming from someone who’s been in your shoes, you can trust me on this one. I’ve personally reaped the benefits of taking baby steps and you can, too!
In today’s health and wellness world, there is one buzzword that stands out above the rest: detox. Popular detox programs claim to put you on the path to a skinner, healthier, more vibrant you, but do they really work? Will a detox be the magic pill for health or weight loss that you’ve been looking for?
By definition, “detox” means far more than what the buzzword definition has to offer. According to Wikipedia, a detox is defined as “the physiological or medicinal removal of toxic substances from a living organism, including the human body, which is mainly carried out by the liver.” In the medical setting, a detox protocol is used to remove toxic substances, like drugs and alcohol, from a person’s body. It is typically utilized in very serious, or potentially life-or-death, situations.
As a medical doctor and health enthusiast, I’ve come across my fair share of detox programs in the health and fitness world. And here’s the thing: despite popular opinion, I don’t believe in detoxes or cleanses. Why? Because they’re almost always a “quick fix” solution to a long-term problem. Unfortunately, no amount of detox programs contain enough magic to provide lasting health. In reality, fundamental health changes, including diet and lifestyle, must be made to allow your body to begin to heal and maintain optimal health!
How the Elimination Cycle Works
Essentially, detoxification is the elimination cycle within the body. It’s main players include: the skin, colon, liver, gallbladder, kidneys, and lungs. Together, these organs form a mighty powerhouse that rid your body of toxins and waste. Here’s how it works:
Skin- Your skin is actually the body’s largest organ. It eliminates toxins from the body in the form of sweat.
Colon- Your colon, or large intestine, eliminates waste through bowel movements, which is why pooping daily is essential.
Lymph- Lymph fluid flows through the lymph nodes, where pathogens are filtered and excreted.
Liver/Gallbladder- The liver and gallbladder are a tag-team effort. The liver filters toxins from the blood, then sends them to the gallbladder, where they’re excreted as bile.
Kidneys- Your kidneys filter the blood, as well, and eliminate toxins through urine.
Lungs- The lungs main goal is to eliminate carbon dioxide from the body via breathing.
Although it might sound simple, the detoxification cycle really is quite complicated. It requires many properly working parts to achieve true and optimal detoxification.
Why Popular Detox Methods Don’t Work
Unfortunately, there are many health products today that claim to detoxify the body. While some in fact do aid in detoxification, I never rely on, nor recommend, sole use of these methods for optimal detox:
Activated Charcoal
Activated charcoal can be used in emergency situations, like in the case of a drug or alcohol overdose. But, they should never be used long-term in an unsupervised setting.
Juice Cleanses
Juice cleanses, like lemon water concoctions or celery juice, might not be disadvantageous in-and-of themselves, but they are not an end-all-be-all for detoxification.
Colon Cleanses
Colon cleanses, or in other words, laxatives, provide immediate relief of chronic issues (ie. constipation). Laxatives should never be used on an on-gong basis, as they can harm and disrupt the functions and integrity of the large intestine.
Milk Thistle
Milk thistle is a natural herb that promotes detoxification. Many natural remedies have not been studied in depth for efficacy. While I don’t see much wrong with adding this into your regimen, the limited studies have involved chronic liver disease patients and did not show much evidence in reduction of mortality.
How to Support Healthy Detoxification in the Body
Instead of magic pills or quick fix programs, your best bet for healthy detoxification is focusing on the foundations of your health.
First, it’s important to avoid all substances that impair and slow down your detox organs. These common toxic substances include cigarettes, alcohol, carcinogenic chemicals, drugs, cleaning products, pesticides/herbicides, artificial sweeteners, refined foods and sugar, fragrances, and more.
After you’ve eliminated the use of toxins from everyday life, you can incorporate foods that promote healthy organ function. These foods include organic fruits and veggies, grass-fed meats, pastured eggs, whole grains, and fresh herbs. Additionally, staying properly hydrated with filtered water is key to optimal kidney and liver function.
It might be tempting to down a glass of lemon water or rely on the use of detox supplements after a weekend full of junk food and alcohol, but these methods won’t provide you with the detox benefits you’re looking for. Instead, it’s essential to focus on pursuing a healthy lifestyle. By nourishing your body from the inside-out, you’ll naturally help your body detox from harmful substances.
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Dr. Majestic
I invite you to take a glimpse into my crazy, beautiful life in medicine and allow me to teach you my health, wellness, and lifestyle tips along the way.
