9 Dressings That Won’t Kill Your Salad
One of my all-time patient stories came from a 400 pound man who told me that every day, he ate a big salad for lunch and dinner every day. At 400 pounds, I had to assume that his “salads” probably looked quite a bit different than mine. So I asked… and I was right. In […]
What is Progressive Muscle Relaxation and How Can It Help Me?
This week, I had a patient come in to see me with complaints of neck pain that radiated down into his right arm and hand. I did an orthopedic and neurologic exam, which not only confirmed my suspicions that he had a nerve impingement but also made it clear that the muscles in his neck […]
3 Lemon Balm Recipes and Other Great Ways to Use Lemon Balm
When we first moved to our current home about 6 years ago, we brought transplants of some of our favorite plants from our old house, hoping that they would like their new home as much as we did. One of those plants was a small root cutting of Melissa officianalis, also known as lemon balm. […]
7 Ways to Use Calendula For Health
In my days as a naturopathic medical student, oh so many years ago, one of my jobs on the Bastyr University campus was to manage the botanical medicine laboratory. This was a facility that we built right next to the botanical medicine gardens for the purposes of taking the plants from the gardens and turning […]
Here’s How to Use Quinoa For Desert…Yummy
Sometimes, the easiest route to improving your diet comes from where you might least expect it…dessert! Eating a minimally processed, whole food, plant-based diet does not need to feel like a huge sacrifice. And it certainly doesn’t mean that you need to eat nothing but salad for breakfast, lunch, and dinner. Whole grains like quinoa […]
3 Bedtime Stretches that Will Make You Sleep Like a Baby
Here at UpWellness, we believe strongly that “medicine” does not always mean pills. Food is medicine. Movement is medicine. Laughter is medicine. Strong social connection is medicine. And perhaps the most critical and overlooked non-pharmaceutical medicine is…sleep. Today’s article from my team gives you three movements that you can do right before bed that can […]
7 Plant Proteins You Should Be Eating and Why
If you’ve been involved in any discussion on this issue, you’ve probably heard that plant foods which contain amino acids (the building blocks of protein) need to be combined in order to form a complete protein. The idea is that plants like beans, grains, and legumes contain most, but not all, of the essential amino […]
Science Backed Pros and Cons of Barefoot Running
A toddler’s first pair of shoes is often celebrated as a milestone. In fact, most parents get their baby their first pair before they even learn to walk. And when baby outgrows that first pair of shoes, many families have a tradition of preserving them in bronze for posterity. What most of us (and our […]
5 Supercharged Seeds You Don’t Want to Ignore and How to Use Them
The term “nuts and seeds” has a nice ring to it…and when I give nutritional advice to my patients and my readers…I often make a general statement about including more of both. But I have recently realized that I should probably be a bit more specific in my advice. Nuts and seeds may sound good […]
Day Hike Essentials: What to Put in Your Pack
Every so often, an article by my UpWellness team here on our blog hits really close to home. Such is the case with this one. Many of you know that I am an avid hiker…my wife and I (and our dog) are out on the trails every morning. We all much prefer exercising rather than […]
