Our Favorite Things!

Rhonda Allison Skin Brightening Cleanser

Are you looking for a holiday gift for your health conscious sister, wife, friend, or co-worker? Well, we have you covered! We are sharing a few of our favorite things that we really use on a regular basis.

Are you looking for a holiday gift for your health conscious sister, wife, friend, or co-worker? Well, we have you covered! We are sharing a few of our favorite things that we actually use on a regular basis. We are not being paid to talk about these, but just feel like these are so great that we have to share with you guys! Let us know if you have tried these products and what you think! Happy shopping!!

Facial Products

Rhonda Allison Skin Brightening Cleanser

Source: http://www.rhondaallison.com

Dr. Rachel:  Rhonda Allison Skin Brightening Cleanser

  • I have acne-prone skin and this is the first face wash that I have used that has cleared up my skin and made it glow. I love Rhonda Allison products because they use pure, clean ingredients. I also have a travel sized face cleanser so I can be sure that I am maintaining clear and soft skin anywhere I go.
  • Dr. Katie uses this product as well and loves it!

O.R.G. Mineral Enzyme Peel
Source: https://www.orgskincare.com

Dr. Katie:  O.R.G. Mineral Enzyme Peel

  • Does your skin ever feel rough or flaky? This product will be your new bestie if so! Some peels can be harsh and irritating to the skin, but this one is very gentle and will leave your skin feeling so soft. If my skin gets too dry I will use it to slough off the dry skin and then hydrate well afterwards. Never drying and always soothing, this is a winner! Oh, and it is paraben and alcohol free! ** Check Amazon for better pricing ;).

Supplements

Ultra Flora
Source: https://www.metagenics.com/ultraflora-balance

Dr. Rachel: Metagenics Ultra Flora

I can’t live without my probiotics. I have quite a sensitive intestinal system so I often have episodes of bloating, gas or irregular bowel movements. My probiotic keeps me regular and supports my immune system.

Vital Protein Collagen Powder
Source: https://www.vitalproteins.com/

Dr. Katie:  Vital Protein Collagen Powder

  • Concerned about gut health? Skin? Joints? We have you covered here! I love this because it has so many benefits and is incredibly easy to take. Simply add a scoop to your coffee and/or soup and you won’t even know it is there. Support your local business and pick this up at Tailor Made Nutrition in Woodbury.

In the Kitchen

Vitamix Blender
Source: https://www.vitamix.com

Dr. Rachel: Vitamix Blender

  • This one is a bit of a splurge, but is so worth it! You can use it to make so many different types of things from protein shakes to soups to riced cauliflower to making your own almond flour and almond butter! If a blender and food processor had a baby, this is what you would get! It is easy to use and to clean and it keeps my food choices healthy and affordable. And that copper blender – so pretty!!

  Source: https://www.target.com/

Dr. Katie: Food Processor

  • Ok, so I have to admit I don’t have a Vitamix, but if I did, I may not use the food processor as much as I do. This was a birthday gift from my besties a few years ago and it has come in handy in the kitchen. I use it most often for making dressings and sauces, but have also used it for crushing cashews for dairy free recipes, and it quickly chops veggies and garlic. Lastly, these peanut butter date balls were made in the food processor too – a great healthy holiday treat! There are many options for food processors – mine is no longer available but the link is close to it.

Beauty Essentials

Lush
Source: https://www.lushusa.com

Dr. Rachel: Lush Shampoo Bar , or really anything from Lush

  • This is my most favorite thing as of late. First of all it is completely natural, so no toxins or exogenous estrogens absorbed into my body. Second, it makes my hair so soft, shiny, voluminous and tames and accentuates my curls. Third, it is easily portable so I can bring it to shower at the gym, on vacations or to my friend’s house! Be sure you look for one that’s best for your hair (ie. I have drier hair so I use one with oils in it).

Deborah Lippmann Nail Polish
Source: http://www.deborahlippmann.com

Dr. Katie: Deborah Lippmann Nail Polish

  • I don’t know about you, but I am not one to splurge on nail polish which is why this is such a great gift. I love the gifts that I use, but wouldn’t splurge on myself. Now these are only $18-$20 per bottle, but I tend to stick to the $10 range typically. Why spend the extra $10? This nail polish will dry faster (less chance for smudges am I right?!) and lasts longer. The colors are great too! My favorite is ‘Shape of My Heart’

Good-Morning!

Organo Coffee
Source: https://www.organogold.com

Dr. Rachel: Organo Coffee

  • My new favorite part of the morning is drinking my Organo Black coffee. It’s super easy to make and it makes me feel energized and gives me mental clarity to get through the entire day with just one cup. With other coffees I often get headaches, stomachaches and the jitters, but I don’t with this coffee. Plus it’s affordable and I know it’s healthy because it has a superfood antioxidant in it.

Electric Toothbrush

Source: https://www.usa.philips.com

Dr. Katie: Electric Toothbrush

  • This is a game changer! I have no idea what I was doing before this. Seriously. My teeth feel so much better. These last forever and just require changing the head of the brush. I like the Philips Sonicare brush and recommend purchasing it through your dentist for the best quality. Hurry up and grab one of these for yourself and a gift for that special someone.

How to Stay Healthy During the Holidays

Rx

The holiday season is upon us. In theory this is the most wonderful and joyous time of the year. For many of us, however, it can be extremely stressful and physically draining. So what are some ways to stay healthy during the holidays?

Consider the following natural treatments to help you stay healthy throughout the holiday season.

Rx

  1. Understand Adrenal Health

The first step on the road to recovery, from the stress and anxiety of the holidays, is to understand the possible root cause. A possible cause is adrenal fatigue. Adrenal fatigue is a state where your body feels tired and worn out all of the time. Adrenal fatigue is also a condition that is correlated to stress. If you are constantly lacking energy or feeling overwhelmed, especially during the holidays, it is a good idea to get your adrenal health checked.

Adrenal fatigue occurs when your adrenal glands are performing below their optimal levels. The main function of your adrenal glands is to produce and regulate the stress hormone cortisol. Cortisol balance is vital to overall health. Too much cortisol in the body can cause weight gain, mood swings, anxiety and depression. Too little cortisol can result in dizziness, fatigue and weight loss.

  1. Rest and Watch What You Eat

citrus

  1. Get Plenty of Vitamin C

Yoga

  1. Practice Stress Relieving Activities

The holidays are a time of giving and a time to be considerate of others. With that said, it can be very easy to forget about taking care of yourself this season. Make sure that you have plenty of “me time”. Use this time to practice stress relieving activities like working out, yoga, meditation, breathing exercises or getting a massage.

Holiday anxiety and depression is often heightened when we’re constantly jumping from one thing to another without any time to step back and unwind. Make sure you are taking time out to relax and reconnect with yourself.

  1. You Don’t Have to do it All

Herbal Medicien

  1. Seek Professional Help

Letting stress, anxiety, and adrenal fatigue linger, without doing anything to help alleviate them, can have long-term effects. These effects include a weakened immune system, chronic exhaustion, dark circles around the eyes and short-term memory loss.

If you have tried the above tips, but your holiday stress, anxiety and depression continues to be more than you can handle, it is time to see a professional. The naturopathic doctors at Balanced Care are conveniently located in the Twin Cities metropolitan area in Edina and Woodbury. We can assist with everything from running tests to find the root cause of your ailment, to prescribing natural treatments. Call to schedule your appointment at 612-564-2218, and stay healthy during the holidays.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4048973/

Dr. Katie and Dr. Rachel are Naturopathic Doctors serving the Minneapolis and St. Paul areas. Their goal is to address the underlying cause by using natural remedies. We love what we do and would love to help you too! Call 612-564-2218 to schedule your appointment today!

Healthy Thanksgiving Recipes

healthy thanksgiving recipes

Family dinner, holiday, thanksgiving

Thanksgiving is almost upon us! Are you worried about what you are going to make or what you are going to eat? Being on a restricted diet, regardless of the reason – food sensitivities, celiac, weight loss, digestive issues, hormonal reasons, or wanting to just stay healthy – it can make the holidays even more stressful.

I scoured the internet for healthy and allergy friendly recipes for this Thanksgiving. I know everyone has their favorite Thanksgiving dish (find out mine in the recipes below!) and did my best to include them all. I have not tried some of these recipes, but assure you that they look delicious!

RECIPES ARE:

  • Gluten free
  • Dairy free
  • I had patients ask for recipes that are acceptable if following a diet to treat candida overgrowth, and those will be noted.
Here are your healthy alternatives to a traditional meal!

APPETIZER – Spinach and Artichoke Dip with cashew cream. Be sure to soak the cashews over night which will make it easier to blend them into a cream. You can serve this with veggies and gluten-free crackers. If your guests are thirsty, you might remember this skinny beverage. **Ok on candida diet

Creamy Spinach-Artichoke Dip (Paleo & Vegan)

 

THE TURKEY – Step one is purchasing a healthy turkey. Free-range, organic, and locally raised are best. Check with a local farmer or a health food store. Beware of turkeys with pre-injected base as these often contain gluten. Try this Gluten Free Turkey.Your turkey will be more moist and flavorful if you let it sit in the brine over night. *Skip the sugar in the dry rub and this is candida friendly.

Turkey

STUFFING: I suggest cooking this outside of the turkey. This is a simple dish to make vegetarian if you need to. For my candida readers, skip this dish and load up on the others! 

Create your own adventure with this fun recipe. You can purchase gluten free bread from a local bakery or health food store.

https://www.seriouseats.com/2011/11/how-to-make-the-best-gluten-free-stuffing.html

POTATOES and GRAVY: Have you tried Mashed Cauliflower yet?? Sooo worth it! And these mashers are more simple than they sound.

EXTRAS: Dairy Free Sour Cream and Paleo Gravy

 

SWEET POTATOES: The best part of the meal right here! My favorite dish growing up was always yams with marshmallows on top. Here is an upgraded version of a traditional dish –  Sweet Potato Casserole! *Candida diet – bake a plain sweet potato instead!

 

GREEN BEAN CASSEROLE: Is this one of your favorites? Here is a gluten and dairy free spin on the casserole! *Skip this dish if you are on the candida diet.

 

 That should have you covered for the most part! Thank you all so much for reading! I am so grateful to practice medicine I feel so passionate about. I am thankful for every single patient, and if that is you, thank you for trusting me with your health. It is a responsibility I do not take lightly. 

 

Wishing you and yours a very Happy Thanksgiving!Katie Corazzo, naturopath, naturopathic doctor, holistic, homeopath

With a grateful heart,
Dr. Katie Corazzo

Gluten and Dairy Free Vegetable Egg Bake

vegetable egg bake

Hopefully you will be spending a fair amount of time in your PJs this weekend (say “no” to black Friday! ;)). After a big turkey dinner, this is a great breakfast for one of those relaxing mornings over the weekend. You can save the left overs for breakfast during the week too. This gluten and dairy free vegetable egg bake recipe uses fresh herbs (which I love) for loads of flavor without the calories.

I have to give my sister and chef of the family, Erin, a shout out because she really is the one who came up with this recipe. Disclaimer: we used goat and cheddar cheese in the pictures below, but this can easily be dairy free by leaving off the cheese. Veggies, fresh herbs, eggs, and a little water are all you need. Let me know what you think!

Egg bake, holiday, nutrition, recipe, healthy, weight

Serves: 6 people, Prep time: 20 minutes, Cook time: 40 – 45 minutes

Vegetable Egg Bake Ingredients:

1. Fresh thyme

2. Fresh basil

3. Fresh rosemary

4. Fresh sage

5. Fresh Chives

6. 1 dozen free range omega-3 eggs

7. 2 tbsp water

8. 8 White Mushrooms

9. 1 bunch of Asparagus

10. 10-12 Cherry tomatoes

11. Olive oil

Directions:

Pre-heat oven to 375 degrees

Chop the mushrooms and quarter the tomatoes.

Remove the woody end of the asparagus (if you snap the asparagus toward the bottom of the stem, there will be a natural break) and throw away. Cut remaining asparagus into 3 inch pieces.

Lightly sauté the mushrooms, tomatoes, and asparagus. They don’t need to be cooked all the way.

Spray bottom of a 8×11 inch pan with Pam. Place asparagus in a single layer covering the bottom of the pan and then add mushrooms and tomatoes.

Rosemary, egg bake, breakfast, herbs

Chop up the herbs until you have about 1 cup total

Mix the 12 eggs and water together. Add herbs to the mixture. Add pepper and light salt if desired.

Pour egg and herb mix over the veggies in the pan

*Optional: Sprinkle cheese on top (we used half cheddar and half goat cheese)

Cook at 375 degrees for about 40-45 minutes until egg is cooked through

Serve immediately. Enjoy!

Thank you for reading. I hope you have a fantastic Thanksgiving! Gobble gobble 🙂

Your friend,

Dr. Katie

Naturopathic Doctor practicing in Edina and Woodbury, MN.

Do You Want To Have A Healthy Holiday?

Vegetables

Vegetables

Here are Dr. Katie’s 10 tips for a healthy holiday season:

1. Focus on MAINTAINING your weight and your activity level

This is usually not a great time to focus on losing weight.

weight loss

2. Bring healthy food options to the party

Nutrition, health, weight, holistic

 

  • Appetizer: Fresh veggies and hummus or fruit (it’s all about presentation here!)
  • Side dish: Roasted sweet potatoes and apples, baked asparagus, etc.
  • Turkey: Use an herbs to give the meat flavor
  • Dessert: Dairy free and gluten-free options, you might not be able to get away with bringing a “healthy” dessert, so watch your portion size here or skip it all together. Bring something you don’t like, but other people do.

3. Watch your portions and chose 1 or 2 things to splurge on

4. Hide the cookies!

Refrigerator

The freezer is a great place to hide cookies. Think about whether you really want those cookies while you wait for them to un-thaw. If the answer is “yes”, then see #8!

5. Don’t leave bowls of M&Ms and snack food around the house

6. Eat your veggies first

Eating

7. Drink plenty of water! At least ½ your body weight in ounces

Water

8. If you eat something on the naughty list, ENJOY it!

Cute Baby

Be choosy about when and what you indulge in (I am a chocolate kind of girl), and then enjoy it, otherwise what is the point?!

9. Be wise in your drink choices

drinks

  • Egg Nog: ½ cup
  • Traditional Egg Nog = 200 calories
  • Coconut or Soy Milk Egg Nog = 90 calories

Alcohol:

  • Liquor = 64 cal/oz (watch what you put in your alcohol)
  • Red and white wine = 120 cal / 5 oz

Beer:

  • IPA = 180 calories/bottle
  • Honey Weiss = 149 calories / bottle
  • Crispin Hard Cider = 170 calories / bottle
  • Michelob Ultra = 95 calories / bottle
  • Angry Orchard = 210 calories / bottle

Hot chocolate with water = 90 cal & 8g sugar / cup

  • Hot chocolate with milk = 192 cal / cup

Coffee shop drinks:

  • Medium White Turtle Mocha 610 cal & 73g sugar
  • Medium Pumpkin Spiced Latte 380 Cal, 49g sugar
  • Medium coffee with soy 15 calories, 1g sugar

10. Keep a bag of nuts with you. If you are hungry and do not have healthy options, snack on nuts until you get home or can find a place with healthy options.

squirrel-nut

Safe travels and have a very happy holiday season!

~Dr. Katie Corazzo

Picture Sources:

1. https://irp-cdn.multiscreensite.com/6558034d/maintain-weight-loss-f.png
2. http://www.busybeekidscrafts.com/Healthy-Holiday-Tree.html
4. www.whirlpool.com
5: http://www.simplyscratch.com/2011/12/peanut-butter-mm-pretzel-kisses.html
7. http://edgeofseven.wordpress.com/2013/03/22/projects-making-a-splash-world-water-day/
8. http://news.asiantown.net/r/19889/i/1/5/51356
9. http://www.partyblog.mygrafico.com/creative-holiday-drink-recipes/
10. http://wallpapersfor.me/squirrel-nut/