14 Ways to Tip the Scale Back to Your 20s!

tips for a healthier lifestyle

The New You Just Ahead

Did you make a resolution to start a healthier lifestyle? Do you feel overwhelmed with the information out there? Are you ready to start feeling better with a few simple changes? Do you want to fit into the jeans you wore in high school or in your 20s? Here are a few things you can start doing today. Conquer 1 new thing each day or each week and start your journey toward optimal health!

1. Seltzer water

Drink sparkling water when you are craving something sweet or are sick of water. There are no calories and they taste great. Rather than giving yourself the afternoon treat from the vending machine, bring your sparkling water and sip on that instead. Tailor Made Nutrition carries the Polar Seltzer water that I love! You can also find this at Trader Joe’s and Whole Foods. Be sure to avoid the waters with added sweeteners or artificial sweeteners!

2. Eat your GREENS !

And I am not just talking about your broccoli (yes, your mother was right!), but about kale, collard greens, and/or mustard greens. If cooked correctly, they are delicious! I am hooked on this recipe right now – give it a whirl! Greens are packed with so many nutrients and antioxidants without the calories so eat up.

3. Throw away the bread in your cupboard

What nutritional value does bread give you? Did you know that high fructose corn syrup is in most breads? If you are going to eat a grain choose whole grains like brown rice, quinoa, or amaranth. I even cook quinoa like oatmeal for breakfast! If you are trying to slim down though, grains should be limited to no more than 1 cup cooked per day.

4.  Find a friend

I am sure there is a find a friend online option or just ask one of your co-workers, neighbors, partner, or sister to join you in improving your health for 2014. We are social human beings and need accountability partners. If I am meeting a friend at the gym, I am much more likely to make it there on time. Find a friend who can make sure you show up at the gym and can keep you accountable with your diet. You won’t have to have the “I’m not eating that now, because…” conversation. Your healthy friend will know exactly what you mean, because they will be doing it too!

5.  Reward yourself

Be careful with this one! Indulge in a massage or pedicure, go to lunch with a friend,  read a great book, or take a road trip to Duluth and watch the waves roll in. I had an “ah ha” moment with a patient one day when she said, “I just feel like I deserve that diet coke!”. She is a hard-working mom who deserves so much more than a diet coke. Your body deserves to be taken good care of, and last time I checked, diet coke wasn’t doing much for your health or waist line. Choose things that honor your body and your health.

6.  Try something NEW

We do not grow by remaining stagnant. I am not talking about taking a different route to work, but riding your bike to work (wait until these sub-zero temps pass!). Try a new restaurant, travel, do a new work out, sign up for a class, cook with a food you have never had before, or start a new hobbie. You might find yourself standing a little taller, sticking up to your co-worker, and (gasp) trying something else new because it felt so good. When we try something new our adrenaline and endorphins increase. These are feel good neurotransmitters help boost your confidence and feeling good inside. You never know, you might just enjoy these new adventures!

7.  Sign up for a RACE

Yes you. And yes, you can do it (remember #6?!). Maybe you can’t run, but you can walk. There are hundreds of walks, runs, triathlons, you name it. My mom did her first race this year and jogged a 5K. She was nervous about it, but felt great afterwards and was so glad she did it. Training for the race will provide you with a goal and purpose to keep you motivated in the gym. If you find someone to do the race with you it will be a lot of fun. You can even get your kids involved and have them do it with you. Ready, set, go!

8. Dance!

Dance if that is was you enjoy, or do yoga, cycling, mountain climbing, boxing, walking, running, weight lifting, or cross-fit if you prefer that. The point is to stay active while doing something you enjoy. If you hate the treadmill, then don’t use it! Try the work out classes at your gym until you find something you enjoy. Oftentimes people enjoy classes they are good at. If dancing is your thing then try Zumba or hip-hop. Salsa anyone?!

9.  Cleanse 

Do you feel more sluggish and tired after the holidays? Doing a cleanse or detox at the start of the new year is a great way to reset your metabolism, lose the holiday pounds you gained, increase your energy, and develop a new diet plan for the upcoming year. I am just finishing my cleanse and after 10 days I have more energy, my digestion feels better, and am back to better eating habits (see #2!). I offer 14 day cleanses, and despite what you might think, patients often report that it wasn’t as hard as they thought it was going to be and they feel great afterward.

10. Eat dinner for breakfast

Throw the cereal out and opt for eggs or dinner for breakfast! Including veggies and protein in your breakfast will start your blood sugar off on the right foot. Muffins, pastries, bagels, and doughnuts are packed with sugar and carbs. A bagel and cream cheese has 450 calories, blueberry muffin has 426 calories and 61 grams of carbs, and a glazed doughnut has 260 calories and 31 grams of carbs. All those calories are then stored as fat. Try this recipe or this recipe for a few ideas. Make the egg bake ahead of time – grab a square in the morning and you have breakfast in less time than you can go through the caribou drive through.

11. Drink Water

At least half your body weight in ounces every day. Work up to this if you haven’t been drinking enough water or you will be in the bathroom all day. Feeling more constipated after the holidays is very common and staying hydrated can help.

12.  Try 1 new food each week

Do you ever go to the bulk section or the ethnic food aisle and wonder what everything is? Pick something new up each time you are at the store and try a new recipe. Let me know if you find anything worth checking out! Kill two birds with one stone with this one and see #6!

13.  Use fresh herbs

Healthy food can taste good too with the right seasonings and fresh herbs. Butter, sugar, and salt can make anything taste good, so if you are cooking without you will have to get more creative with your seasonings. Basil, sage, and rosemary are a few of my favorites. Add them to your sweet potatoes, stir fries, soups, and even your eggs.

14. Visit your Naturopathic Doctor in 2014!

What are you waiting for? I can help you with your health concerns, diet, and supplements to make sure you are doing what is best for your body. Everyone is different and it is important that you treat your health this way too. Nutrition, natural therapies, and preventative care are my specialties.

I wish you a happy and healthy 2014 and hope to hear from you soon!
Best Regards,
Dr. Katie Corazzo
Practicing in Edina and Woodbury, Minnesota.

Winter Cold and Flu Special!

Sick Woman

Prevent and treat your winter cold or flu naturally this season!

Sick Woman
Does this look familiar?

One cold per year some say is your way of detoxifying and ridding yourself of toxins. However, if you are one of those people who is “always sick” or has more than 1-2 colds per year, you are in need of some immune support. Natural treatments provide a safe and effective alternative to traditional antibiotic prescriptions. Antibiotics can wreak havoc on your digestive tract and increase your susceptibility to illness in the future. They become ineffective when you need them most if they are over-used.

Most colds, sinus and ear infections, and all flus are caused by viruses, but antibiotics target bacteria. The Mayo clinic explains this further here.
Natural treatments stimulate your innate ability to fight off infection. Believe it or not, we were created to fight off infections. Seek the advice of a Naturopathic Doctor or qualified practitioner before taking natural supplements and remedies to assure they are safe for you and your children. Read below for simple tips to keep you healthy and prevent colds and flus this season.

  1. Sleep! Make it a priority and sleep for at least 7 hours per night.
  2. Drink water to stay hydrated. 1/2 your body weight in ounces (body weight/2 = # ounces per day) per day.
  3. Wash your hands
  4. Avoid sugar as much as possible. Sugar reduces your immune function, and increases inflammation.
  5. Use stress to your advantage. Check out this video to see what I mean.
  6. Stay active – exercise keeps us healthy, strong, and helps prevent infections.
  7. Take your vitamins!
  8. Wet sock  treatment you can try if you feel like you are coming down with a cold.
  9. Do not suppress a fever if it is below 102 – this is your way of creating an undesirable environment for bacteria and viruses to flourish in.
  10. If you feel like you’re getting sick – stick to broth soup (nothing heavy), avoid sugar and dairy, and take a nap. Epsom salt baths are also great.

I hope you have a healthy winter! But if not, visit me in Edina or Woodbury for natural treatments designed specifically for you.

Best Regards,
Dr. Katie Corazzo

8 Tips to Improve your Fertility

couple

improve your fertility

Are you thinking about starting a family? Having problems with infertility? Frustrated that you aren’t getting pregnant as quickly as you thought you would? After treating many patients, I’ve put together 8 tips to improve your fertility. You can start today to increase you chances of becoming pregnant. Nichi with My Healthy Beginning was kind enough to post the blog on her site. Check it out HERE!

If you are struggling with fertility or infertility, I would love to help. Call or email me to set up a complementary 15 minute consultation ~ 612-564-2218 🙂

~Dr. Katie

Am I “Normal”?!

Vegetables

Vegetables

Have you ever wondered if ________ is normal? I get asked this question a lot! Within the areas of women’s health, we spend a lot of time talking about disease, illness, and symptoms, but what about defining what “normal” is? What about your menstrual cycle, bowel movements, and nutrition? Keep in mind that we are all different. What is normal for one person, may not be normal for another. It also comes down to what you are willing to put up with. Some women have a very strong pain tolerance and will just ‘deal’ with it, while others will spend hours on google searching for a cure.

Disclaimer: Guys, sorry. This one is for the ladies. (Women’s Health)

1. Stress

Stress is a normal part of life, we all have it. The difference is the ways we manage the stress and how it affects us. Exercise, yoga, reading a book, spending time with loved ones, and meditation are just a few things people can do to relieve stress. Stress can often come with anxiety and/or depression which brings us into that “abnormal” category and can be treated with homeopathy.

2. Menstrual cycle

A normal cycle is 21 – 35 days and will last between 3-7 days. Cycles are measured from the first day of your menses to the first day of your menses the next month. This might change if you are on certain types of hormonal contraceptives.

3. PMS

Most women experience PMS the week before their period that is normal. The symptoms should dissipate by the first or second day of your menses and should not begin more than 1 week before your menses. You should be able to function normally during this time. Bloating, moodiness, cramps, cravings, and fatigue are just a few PMS symptoms that are normal. It becomes abnormal when it interferes with your daily life or is causing you significant distress. Staying home because you are in excruciating pain or are afraid you will bleed through your dress pants may be normal for you, but it doesn’t mean you have to suffer. I can offer treatments to ease the most problematic PMS symptoms and determine if there is something more serious going on like PCOS or endometriosis.

4. Bone density

Bone density normally increases during your younger years and can decrease especially after menopause. Estrogen is protective to our bones; therefore during menopause when estrogen levels decrease, our bone density can decrease as well. Having a bone density scan (DEXA) at the beginning of menopause can help determine whether you are maintaining, building, or losing bone during menopause. I can help you prevent bone loss with the proper supplementation.

5.  Menopause

I hate to break it to you, but this is a normal part of life. Even those hot flashes are normal. However, this doesn’t mean that you have to suffer. Naturopathic medicine can keep you feeling like your younger self with herbs and nutrition.

6. Bowel Movements

Yes, that’s right I am talking about poop. 1-4 bowel movements per day is normal. When you look in the toilet it should be well-formed, in 1-3 pieces, and sink to the bottom. The color will depend on what you are eating but the green to brown range is normal

7. Metabolism

We have all heard that our metabolism slows down as we age. While this might be true, it doesn’t mean that you give up. Change is normal, but maintaining a healthy diet and doing regular exercise (including weight-bearing exercise) can make this transition less noticeable.

8. Love

Totally normal. I hope you do lots of it.

9. Healthy food

Making healthy food choices is a normal way to live your life. A healthy, nutritious diet can become the norm at your home if it’s not already. How can you start today? Increase the amount of veggies you eat every day! Still unsure of how to improve your diet? Make an appointment to come see me for a diet plan specifically for you.

10. Naturopathy

Naturopathic medicine should be a normal part of your healing journey and can help prevent and treat symptoms or diseases that are “abnormal”, or simply help improve your lifestyle with nutrition and nutrients.

Wondering if something you’re experiencing is “normal”? Send me a message or call for a free 15 minute women’s health consultation!

Treating Polycystic Ovarian Syndrome (PCOS) Naturally!

Hormones and Infertility

Defining and Treating Polycystic Ovarian Syndrome – Naturally

Hormones and Infertility

Polycystic Ovaries vs Normal Ovaries

Have you ever experienced pain mid-cycle (“I thought cramps were only supposed to happen DURING my menses!?”)? Do you have acne along your chin? Are you experiencing hair growth in places you would rather not talk about? Is your cycle irregular? If you have answered yes to any or all of these questions, you may be suffering from Polycystic Ovarian Syndrome better known as PCOS. Maybe you don’t have PCOS, but something is not quite right with your hormones. A combination of diet and herbs is helpful in not only treating polycystic ovarian syndrome, but also many women’s health issues. But first, let’s talk about common questions about PCOS and what to do about it!

What is Polycystic Ovarian Syndrome (PCOS)?

PCOS is a complicated condition that occurs as a result of hormone imbalance that can be caused by a number of factors. As a result of the hormones being out of balance, numerous cysts can form in the ovaries. An imbalance of one hormone can throw off other hormones because our entire endocrine system works together. The hormonal shift can lead to many of the symptoms described below.

What are common symptoms of PCOS?

  • Acne – specifically on your chin and jawline
  • Hair growth – also specifically on your chin, but chest, abdomen, and back too
  • Pain during ovulation – cysts can rupture
  • Infertility – PCOS can cause fertility problems
  • Irregular cycle – if your hormones are off, this can throw off your cycle
  • Weight gain
  • Insulin resistance or diabetes – Insulin can cause an increase in free testosterone by decreasing sex hormone binding globulin production from your liver
  • Depression

How is PCOS diagnosed?

  • A comprehensive intake to discuss your symptoms, changes, and menstrual history
  • Physical exam to evaluate symptoms
  • Blood testing is recommended to evaluate hormones and blood sugar. Blood tests are also important to rule out other causes.
  • An ultrasound is needed for the final diagnosis. The ultrasound will be able to detect cysts on the ovaries. Generally more than 9 cysts can be seen on one ovary.

What are the long term effects of PCOS?

  • Infertility
  • Weight gain
  • Insulin resistance which can lead to type II diabetes
  • Increased risk of cardiovascular disease
  • Elevated blood pressure and cholesterol

Treating Polycystic Ovarian Syndrome

What can I do immediately?

  • Start exercising  – weight loss can help rebalance hormones if you are overweight
  • Quit smoking
  • Increase your vegetable intake and reduce sugar intake
  • Start tracking your cycle to help determine whether you are “regular” or not

What do I do next?

  • Schedule a visit with me to discuss your history and begin lab evaluations even if you’re not sure whether you have PCOS or not, I can help make that distinction.
  • Learn how to treat PCOS naturally with dietary changes and herbs prescribed specifically for you
  • Start feeling and looking your BEST!

dr-katie

Gluten Intolerance and Candida: What’s the Connection?

Gluten

Gluten

One question that is starting to rear its head is this: What is the connection between gluten intolerance and Candida overgrowth. Why is this question being asked now? Because studies are showing that Candida overgrowth and Gluten intolerance appear to be showing up together.

If you are concerned that Gluten intolerance might be connected with your frequent vaginal infections or oral thrush, visit the professionals at Balanced Care and find the answers, and help, you are looking for.

Treating candida overgrowth is only part of the problem. Eating gluten-free snacks without knowing if gluten is the issue is a waste of time. Read on and see what naturopathic doctors are doing to find the connection and treat their patients, naturally, for gluten intolerance and Candida overgrowth.

Below you will read what one naturopathic doctor, or ND, does when he begins to work with a client who is having problems with Candida overgrowth.

Gluten Intolerance and Candida: What’s the Connection?

One of the first things I do when treating patients with Candida is put them on a strict anti-fungal diet. The goal is to restore immune function while eliminating any potential allergens, later adding foods back one at a time to find out which cause reactions. It’s not too surprising to find that a lot of my patients, while struggling to treat their yeast infections, also become gluten intolerant.

Why Do Gluten Intolerances Develop in Patients with Candida?

Candida

As you already know, a wide variety of commonly used grains – like barley, wheat, rye, oats, and spelt, (amongst others), contain gluten. Gluten is a protein, but it’s one that is very difficult to digest. Therefore, if the intestines aren’t functioning optimally, the process of trying to digest gluten can cause damage to the intestinal tract.

Those who are suffering from Candida already have desensitized immune systems and their intestines are already damaged by the Candida Albicans organism itself. The problem is that the Candida Albicans cell contains a protein that allows it to attach to the cell walls within the intestines.

This protein in Candida is very similar to the protein in gluten. When the Candida cells attach to the intestinal walls, change, and send out new spores, the immune system tries to respond. It not only begins attacking the protein in the Candida cell, but it begins to attack the protein in the gluten cells.

In other words, your immune system eventually gets to the point where it can’t tell the difference between the Candida and gluten proteins. The immune system goes into overdrive and you eventually begin to have allergic reactions to gluten products. Your body then tries to develop an auto-immune response, like celiac disease.

In short, there is always an explanation for relatively healthy people suddenly developing allergies and food sensitivities to items that never, ever bothered them in the past.

Treating Gluten Intolerance and Candida

While treating my clients with Candida, I often ask them to avoid all gluten products. I ask them to instead lean towards safer grains like quinoa, millet, buckwheat, and amaranth. A lot of Candida diet programs stress avoiding all grains, but I find that there are only a few very extreme cases (maybe 2% of all I’ve seen) where avoiding grains altogether is a necessity. As long as you’re avoiding gluten, usually for several months, you should respond well to your anti-Candida regime.

Focusing on Quinoa

Focusing on Quinoa

If I had to choose one grain for you to focus on, I’d pick quinoa. Quinoa looks like a little white seed and it puffs up a bit when cooked. Unlike most other grains, quinoa is considered a complete protein because it contains all of the essential amino acids your body needs on a daily basis. It’s also a fantastic source of fiber, which is also incredibly important while you’re working to cure your yeast infection.

Quinoa is pretty versatile, too. If you’re cooking it as a grain, you’ll want to wash it thoroughly first to get the soapy saponins off before you cook it. Use a fine mesh strainer or a cheesecloth and run cold water over and through the grains. If you forget, your cooked quinoa may and up tasting pretty soapy.

Quinoa is great served with vegetables, cooked and eaten like you would eat oatmeal, or mixed with beans. You can also get quinoa flour and make your own kinds of pasta.

A lot of my Candida patients find, after completely eradicating their yeast infections, that they are no longer sensitive to gluten. Many go back to eating gluten grains, in moderation, while others simply prefer non-gluten grains for health or preference reasons.

There will be exceptions to the rule, of course, and some people are genuinely allergic to gluten and will have to avoid it forever. You’ll still be amazed at the number of people who can reverse the immune response once their bodies are healed!

Candida Overgrowth Does Not Have to be Forever

As you see, a gluten-free diet can give some relief to the person who is suffering from Candida overgrowth. While removing gluten from your diet may be helpful, making sure the friendly bacteria are at work in your lower digestive system is extremely important.

If you are using prescribe antibiotics, engaging in the use of alcoholic beverages, anxious, or stressed out, it may be time to give the professionals at Balanced Care a call. Health is not about fixing one problem but being healthy and balance physically, spiritually, and emotionally.

If Candida overgrowth is disturbing your life, it’s time to make the call that will give you the health you are looking for.

Should I Be Gluten Free?!

Gluten free, health, nutrition, naturopathic, digestion, food allergy, food sensitivity

Gluten, gluten free, health, nutrition, holistic, digestion, allergies, celiac

“Gluten Free”, “Celiac Friendly”, “Gluten Sensitive”, and “May contain Gluten” are a few phrases that are becoming more common in society today. But is this just another fad? Or is gluten a real problem?! First, let’s talk about what gluten is and the symptoms it may cause. Then I will discuss the difference between Gluten Sensitivity and Celiac Disease. And finally, what to do about it.

What is gluten and where do I find it? 

Gluten is a protein found naturally in all forms of wheat including barley and rye. Grains need the elasticity gluten provides to help it rise while keeping its shape.  Starch and binders often contain gluten as well and are used in various other products. Even the ‘paleos’ out there aren’t safe from gluten!

Gluten is not just found in grains, but also alcoholic beverages, cosmetics, some medications and supplements, soy sauce, lunch meat, imitation bacon and  seafood, sauces, and even brown rice syrup can contain gluten. Your friend, family member, neighbor, or even you might be sensitive to gluten, yet it is hidden everywhere!

Gluten has only been in the American diet for the past 300 years. May sound like a long time, but in terms of evolution, it is very short. In addition to this being “new” in our diet, it is also found more commonly in our foods. Now 90% of American foods contain gluten! Wow. Maybe too much of a something, isn’t such a good thing?

What is the difference between celiac disease and gluten sensitivity?

1/133 people in the US have the genetic condition, celiac disease. It is an autoimmune condition of the intestines. The immune system reacts to the gluten proteins found in food. This immune reaction results in injury and inflammation inside the intestines. Diagnosing celiac disease requires blood testing and an intestinal biopsy to confirm.

Delayed growth, poor appetite, and irritability are common symptoms seen in children. Adults might experience diarrhea, bloating, fatigue, vitamin and mineral deficiencies, and/or infertility. Celiac disease is also linked to other autoimmune conditions including Hashimoto’s hypothyroidism, graves disease, diabetes mellitus type I, rheumatoid arthritis, scleroderma, and Addison’s disease. The treatment for celiac disease is the elimination of all gluten from the diet, a matter of life or death in some cases. Even 1/8 of a cracker can continue causing inflammation and damage to the intestine.

You might be wondering why avoiding gluten makes you feel better, yet you don’t have celiac disease. Well, you can still have a sensitivity to gluten. There are thousands of people avoiding gluten and have noticed that they have more energy, lose weight, and their digestion improves.

Gluten sensitivity is the same as a delayed food allergy where the symptoms may not present for 48 hours after ingesting gluten. Body wide inflammation can result in a variety of different reactions. The symptoms of a sensitivity are generally less severe than celiac disease and may include fatigue, chronic colds, skin problems, asthma, abdominal pain, arthritis, and/or ADHD. One way to figure out if you are sensitive to gluten is to avoid it. If you feel better, it is likely that you are sensitive to gluten or have celiac in rare cases. Blood testing is also available.

Gluten free, health, nutrition, naturopathic, digestion, food allergy, food sensitivity

Eating Gluten Free

People generally report losing weight and feeling better when on a Gluten free diet. I believe this is partly due to potential food allergies, but avoiding gluten also naturally results in a cleaner diet. A gluten-free diet requires diligent label reading – check out the ingredients in your products, you might be surprised! The good news? Veggies, fruit, brown rice, quinoa, eggs, grass-fed beef, free range chicken, nuts, and beans are just a few of the foods that are naturally gluten free! These are much better choices than bread, cereal, pasta, microwave dinners, cookies, crackers, and frozen pizza. Do you see my point?! Everyone can handle varying amounts of gluten in their diet, it’s up to you to determine how much YOUR body can tolerate.

Still aren’t sure whether you have celiac or gluten sensitivity? I can help you determine if you have a gluten sensitivity or celiac disease. I can also help you incorporate this often big change with more information.

Katie Corazzo, naturopath, naturopathic doctor, holistic, homeopath

Warming sock treatment for colds and flus

warming sock treatment for colds and flus

Wet Sock

Warming sock treatment for colds and flus!

Have you been feeling a little congested or like you might be coming down with a cold? Wet socks is an easy home remedy you can try today! Your feet will warm up the socks very quickly and it can be a soothing and relaxing treatment. Put these on before bed and your body will do the work while you sleep! All you need is water and a pair of cotton and wool socks. Check out Mind Body Green and give it a go.