Spaghetti Squash with Marinara

Detox & Cleanse Information, Healthy Livingon March 2, 2012Leave a Comment

If you are looking to add more healthy vegetables, vitamins and minerals into your diet…….. try using spaghetti squash in your favorite pasta dish:)



  • 1 large Spaghettti Squash
  • 1 roasted garlic
  • Salt and pepper to take
  • Butter or EVOO for the squash
  • 1 large tomato, diced or chopped
  • 1/2 cup of chopped fresh basil
  • 1/2 tsp. EVOO
  • 1/2 tsp. mined garlic

Marinara sauce:

  • 2 TBS. EVOO
  • 2-3 garlic cloves, sliced and minced
  • 1 medium finely chopped onion
  • 20 oz. stewed tomatoes
  • 1 Cup fresh Italian flat leaf parsley, chopped
  • 1/2 Cup fresh basil leaves
  • Salt and Pepper to taste


  1. Preheat over to 350F.
  2. Cut spaghetti squash in half length-wise.
  3. Plcae on baking sheet and bake 25-30 minutes, until tender.
  4. Remove from the oven and shred the squash with a fork. It will look like spaghetti.
  5. Add some roasted garlic, butter/EVOO and/or salt and pepper to taste.
  6. In a separate bowl mix the chopped tomato, fresh basil, EVOO and minced garlic. Mix thoroughly  and add to the cooked squash.
  7. In a medium sauce pan heat on high. Add the olive oil, garlic chad onions for the marinara sauce.
  8. Cook till soft and then add the remaining ingredients.
  9. Stir the sauce occasionally and reduce to a simmer or 10-15 minutes. Salt and pepper to taste.
  10. Serve over the  spaghetti squash:)

Baked Kale Chips

Detox & Cleanse Information, Healthy Livingon February 26, 2012Leave a Comment

microstock_153Kale chips are super easy to make , super healthy and yummy!! I can’t make them fast enough in my house and if I take them to the office, I have to hide them:) So instead of making that late night bowl of popcorn or chips….. try munching on some kale chip! They are also a great after school snack:)


  • 1 lb. washed dried , deveined kale and torn into pieces.
  • 1 1/2 TBS EVOO
  • 1-3 TSB Sea salt


  1. Place kale in a gallon size Baggie
  2. Add the EVOO and sea salt
  3. Seal bag and shake & mix for 3-5 minutes
  4. Place seasoned kale on a baking sheet lined with parchment
  5. Bake 10 min then toss and turn. Repeat every 3-5 min till crispy.
  6. You may need to remove some of the chips as they get done.
  7. Remove from the baking sheet as the kale gets crispy.
  8. Store in an open container.

Tips for Exercising Safely in Hot Weather

Healthy Livingon July 5, 2011Leave a Comment


  • Recognize the dangers of playing in the heat.
  • Respond quickly if heat-related injuries occur.
  • Schedule regular fluid breaks during practice and games.
  • Drinking water is the best choice; others include fruit juices and sports drinks.
  • Kids need to drink 8 ounces of fluid every 20 minutes, plus more after playing.
  • Make player substitutions more frequently in the heat.
  • Wear light-colored, “breathable” clothing, and wide-brimmed hats
  • Use misting water sprays on the body to keep cool.

It is just TOO Expensive to eat Healthy!

Healthy Livingon January 20, 2011Leave a Comment

image-4.phpDear Dr. Heather,
It is so expensive to eat “healthy”, it is much easier to eat unhealthy. I just think that you are wrong! No way is it about the same cost to eat unhealthy as it is to eat healthy??

Junk food eater

Dear Junk food eater,

I refer to all junk food… “non-food items. The definition of food is
“any nourishing substance that is eaten, drunk, or otherwise taken into the body to sustain life, provide energy, promote growth, etc.”

Food items= basically everything that God grew and intended for human consumption, vegetables, grains, rice, corn, beans, fruits, beans, water, fish and animal protein
Non-food items= soda, candy, gum, frozen dinners, all prepackaged foods, canned pastas. I have never seen rivers filled with soda or trees made of candy and donuts ( except in Willie Wonka land), bleached flour/wheat products, hydrogenated oils, food colorings, monosodium glutamate, artificial ingredients….if you cannot read it or pronounce it, it is probably not a food. If it comes in a box wrapper, probably not a real food item.

Here is your homework to determine if it is more expensive to eat healthy:

  1. Keep all of your receipts over the next month that you spend on food, grocery store, farmers market, drive thru and dining out.
  2. Circle in RED pen all of the non-food items, if in doubt, count it.
  3. Total up and calculate the percentage or what you spent on all non-food items.
  4. Highlight all of the real food items that you purchased. ( fruits, veggies, meats, grains…)
  5. Total and calculate this percentage.
  6. Don’t forget to calculate any medical bills that were associated with illness of this month, missed work days, medical copays, prescriptions…… These expenses are related to being unhealthy. Eating unhealthy=being unhealthy.
  7. Most importantly…….. I want to hear how what you found out for your household so leave send you comments!

I look forwards to hearing what you discovered,

In good health,

Dr. Heather

Pinch It!

Healthy Livingon January 12, 2011Leave a Comment

Fat Person's belly- Pinch itPinch it!

With the New Year off to a brand new beginning, it is a great time to start over… set new lifestyle goals, break bad habits and reslove to become healthier!

The most common New Year’s resolution is to  lose weight and begin an exercise program. If either of these are your resolution, then here’s a little bit more information for you to see if and why you should get that  new start to becoming healthier, losing the unwanted weight, changing your current health status.

Surprise, if you pinched an inch or more then it is likely that you are overweight. Can you believe that you are supposed to have less than an inch to pinch there! If you are like most people, the older or the more stressed we get, the more we have to pinch.

Weight is a serious issue. Excess weight is a problem facing an estimated 97 million adults in the United States. Currently, about one-fifth of all U.S. adults are believed to be considerably overweight. There are more “obese” people in the U.S. today than ever according to several medical journals and the American Dietetic Association.

We should be clear about what is meant by ‘obese’ and ‘overweight’. You are said to be obese if your body weight exceeds 20% more than the average desirable weight for a person of your height and is defined in terms of an excess of body fat. Overweight describes people whose weight is 10% greater than the average desirable weight.

As we all know, being overweight or obese can affect our mood, emotional well-being, and personal and family relationships. But what you don’t know is that our brain and neurotransmitter/hormone supply affect food intake, appetite regulation, and energy balance. Neurotransmitters and hormones can be measured, and with this information, your doctor can recommend the best program for you.
If you can  “pinching an inch”, start a physical fitness program, start eating a better diet, do a detox or cleansing program.

There is no Fountain of Youth and there are no ruby red slippers to click to give you rock hard abs and look perfect in the little black dress. It takes commitment to change, motivation and a plan!

Life is the most precious gift we own. Don’t wait for cancer or a heart attack  to drastically spark an epiphany  to change your  current health status.  Do everything you can do now to be here, on   this planted as long as you can with the quality of life you desire!

In good health and Happy New Year,

Dr. Heather

Zesty Lemon Detox Tea

Healthy Living, Natural Remedieson January 7, 2011Leave a Comment


Zesty Lemon Detox Tea:

This recipe was designed as a cleansing tea to stimulate processing of excess fats in the body, rev up circulation, and provide essential antioxidants, vitamins, and minerals —a perfect blend of nutrients. It’s a great aid in undoing the effects of holiday over-indulgence AND tastes so good, you’ll want to come back for seconds:

This is a great recipe that really gets around, and it’s so easy to prepare.


  • Enough freshly-boiled water to fill your teacup or mug
  • 1 tablespoon real maple syrup
  • Freshly-squeezed juice of half a lemon
  • Cayenne pepper to taste


Simply stir ingredients together in your mug or cup. Be careful with the cayenne: A little goes a long way:)

Vegetable Super Juice

Detox & Cleanse Information, Healthy Bites & Recipes, Healthy Living, Vegetableon January 7, 2011Leave a Comment


This juice is a popular one for breakfast as it gives your energy levels a boost, wakens your digestive system whilst giving your body a nutrition, yet gentle start to the day. 8 oz. mixed with 8 oz. of distilled water is usually enough to keep you going until lunchtime. If you are keen to get ’6-a-Day’ this is a pretty good start!


  • 1 whole cucumber
  • 4 sticks of celery
  • 2-4 handfuls of spinach
  • 8 lettuce leaves
  • Any other greens!
  • Optional boosters: parsley and fresh alfalfa sprouts

Juice all ingredients and mix 50/50 with distilled water. Add optional lemon juice to taste.

Makes 2 servings

Warm Broccoli Soup

Detox & Cleanse Information, Healthy Livingon January 7, 2011Leave a Comment

Broccoli stalkThis is definitely a winter favorite and destroys the myth that all raw food has to be cold and unwelcoming! By steaming the broccoli for just 5-6 minutes, the meal remains raw, but gains enough warmth to give that filling, comforting feeling of soup. The texture given by the broccoli and the kick of the ginger make this an excellent choice for those new to alkalizing.


  • 1/2 Avocado
  • 6 -8 Decent size Broccoli Heads
  • 1/3 Red Onion
  • 1 Celery Stick
  • Big Handful of Spinach
  • An Inch of Root Ginger, grated or finely chopped

Bragg Liquid Amino (Optional)
Cumin (Optional)


  • Lightly steam the broccoli (5-6 minutes) and put with all ingredients in a blender.
  • Add garlic, pepper, RealSalt to taste.
  • The heat from the broccoli makes this a lovely, gently warmed soup great for winter.

Immunity Broth- Restore health & Prevent disease

Healthy Bites & Recipes, Healthy Living, Natural Remedieson December 15, 2010Leave a Comment

image-4.phpSupport your health:

  1. A person’s diet contributes significantly to preventing disease and restoring health.
  2. The 3 most important immune boosting food groups include: Protein, fruits & Vegetables and whole grains.
  3. Avoid highly processed starches and sugary (bad carbs) can help improve our health.

Tips for better health:

  1. Do not skip breakfast!! Start your day our right !
  2. Work in at least  2 servings  vegetables with each meal, 2-3  fruits a day and 6 veggies.
  3. Limits sweets and processed foods. Choose fresh fruits, veggies and nuts for healthy snacks.
  4. Buy local,seasonal and fresh foods whenever possible.

Immune Boosting Broth

This recipe provides the healing benefit of roots and leafy green vegetables to help stimulate the liver and enhance immune function.


  • 2 C vegetable or chicken broth (organic or home made is best)
  • 4 chopped shallats
  • 2 chopped carrots
  • 2 stalks chopper celery
  • 2 shitake ushrooms
  • 2 cloves chopped garlic
  • 2 ounces of organic cooking greens ( a mix of chard, collard greens, kale spinach and/or mustard greens…)


  1. Bring the pot of broth to a rolling boil
  2. Add chopped carrots, garlic,celery,  shallots and mushrooms, simmer on loe heat for 10 minutes.
  3. Mix in cooking greens, tuen off heat.
  4. Let sit covered for 5 minutes
  5. Season with salt , pepper or dash of cayenne pepper for taste
  6. Serve

** You may also add chicken, beef, shrimp to increase protein content if this healthy dish.

SOOOO Stressed

Healthy Living, Uncategorizedon December 7, 2010Leave a Comment

image.phpDear Dr Heather,

I am SOOO stressed out this time if year with the holiday here. I have a hard enough time keeping up with my normal day to day demands. And now with all of the extra activities of family get together, kids activities, parties, programs, extra shopping and cooking…………. Is there ANYTHING I can TAKE or DO to help my stress level?
SOOO Stressed

Dear Sooo Stressed,
We certainly live in a stressfull time and the holiday can certainly add additional stress. Yes, there are things you can do to help reduce your stress this time of year. Here are a few of my personal tips.

  • Enjoy this time. It is a great time to rejoice, be thankful and reconnect with friends and families. Remember it when you were a child and how exciting and fun this time is.
  • Get organized, sit down and map and plan out your week. Don’t wait till the last minute to prepare for a holiday event, to make treats or buy that last minute gift item.
  • Get Sleep! Nightly sleep is critical for proper function of: the brain, immune system, endocrine system, digestion, as well as for energy, recovery from injury, and restoration of health. Sleep gives us the energy, the will, and the foundation to accomplish these changes. While a person sleeps, the body rejuvenates. Cells are repaired and the immune system is strengthened and mental functions are sharpened.
  • Eat! don’t skip meals or binge on your holiday favorites just because they look good. Food is fuel for our bodies! Eating a proper, well balanced meal will give you energy to handle the extra day to day stresses of this time of year.
  • Feed the body, the adrenals and the immune system. Take extra vitamins and mineral supplements that help feed your body the nutrients that are being used and drained in times of stress!
  • Exercise- Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits, it increase your bodies own endorphins and improves your mood.
  • Balance your nervous system. In a vicious circle of stress, muscular tightness and pain can be relieved by chiropractic treatment and acupuncture.

There will always be stress. We can learn how to reduce the physical efforts of stress and become stronger, healthier and happier in the process.

In Good Health,

Dr Heather

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