Healthy Eating

Keep your gut healthy

Sara Worden, MD | February 27, 2018 |

The colon is a misunderstood organ – most people have heard of the colon, but many people do not understand the important tasks it performs in the human body. A healthy adult colon is about six feet long and works to remove water from the waste material before it leaves the body, as well as helping remove toxins and absorb various vitamins and nutrients into the bloodstream.

Good bacteria

Our colons are full of good bacteria. In fact, approximately 100 trillion organisms call our bowels home. These bacteria in the gut fulfill a variety of important functions, such as aiding... Read More

Anti-Inflammatory Diets

Setsuko Hosoda, MD, MPH | February 15, 2018 |

Many of the symptoms people experience are related to the food choices they make. Focusing on a diet that limits inflammation can help reduce your risk of illness.

Eat more Omega-3 Fats. Cold water fish (e.g. salmon), flax seeds, leafy greens, and walnuts. Fresh veggies and fruits. Consume a colorful selection including red, yellow, green and blue (the rainbow of produce). Fiber. Increase your intake of green leafy greens, fruits, nuts and whole grains. Spices and herbs. Use turmeric, ginger, rosemary, and oregano to season in place of salt. Limit your consumption Foods high in... Read More

Why choose the Farmers Market?

Erica Lybarger, CNM, ARNP, CLE | August 10, 2017 |

Did you know that it’s National Famer’s Market Week? Make it a point to get out doors with the family and explore the beautiful bounty of the Pacific Northwest.

Fresh fruit and vegetables are full of antioxidants and phytonutrients.

People who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body.

It's a great way to get your kids involved.

Let them pick out something new to try, then they can help prepare a meal or snack using these... Read More

Fiesta Chicken Tacos

Cherita J Raines, MD, MPH | May 04, 2017 |

Try these simple chicken tacos that taste like delicious comfort food, but have few calories and are low in fat.

Total Time: 18 min.
Prep Time: 10 min.
Cooking Time: 8 min.
Yield: 4 servings, 2 tacos each

Ingredients: 1 tsp. olive oil or coconut oil 1 medium red onion, chopped 1 lb. chicken breast, boneless, skinless, cut into 1-inch cubes 2 cloves garlic, minced ½ tsp. cumin Salt and black pepper, to taste 8 (6-inch) corn or flour tortillas, warm ¼ cup coarsely chopped fresh cilantro, or your favorite fresh herb Instructions: Heat oil in large skillet over... Read More

Spiced Sweet Potato Tacos

Jennifer Barber, DO | March 08, 2017 | 4 comments

Plant-based food isn’t boring. It’s filling and flavorful. Try mixing in one of my favorite plant-based recipes as your next main dish. Studies suggest a vegan diet can drastically reduce your risk of cardiovascular disease.

Ingredients 1 Large sweet potato (about 1 pound) 1⁄2 Small red onion, cut into 1⁄4-inch dice (about 1/2 cup) 2 Small garlic cloves, minced (about 1 teaspoon) 1 (15-ounce) Can pinto or black beans, rinsed and drained (about 11⁄2 cups) 1⁄2 Cup frozen or fresh corn kernels, rinsed 1⁄2 Teaspoon ground cumin 1⁄2 Teaspoon ground chili powder, or to taste Sea salt 12... Read More

Heart healthy diet

Jennifer Barber, DO | February 16, 2017 |

Did you know every 40 seconds, someone dies due to heart disease? As the number one cause of death in the United States, many of my patients ask me how to live well. I tell them to picture wellness as a pie. Each slice has a purpose for balance and wellness. The slices I discuss include nutrition, physical activity, spirituality, community, and mindfulness.

In order for your heart to beat 115,200 times per day, it has to work without breaks. It doesn’t have the ability to stop and... Read More

Eating Healthy on a Budget

Amanda Brown, Staff | June 28, 2016 | 8 comments

I often hear people say and I have said to myself many times, “eating healthy is expensive!” But, it wasn’t until I heard the rebuttal, “but so is being unhealthy,” that I had a mental shift! I decided that eating healthier for me and my family was a must. Now, let me be straight… we are far from perfect. We indulge on occasion, sometimes too much, but, as my Primary Care Physician told me, “strive for improvement, not perfection.”

#1 — Set a budget

When my husband and I first created our weekly budget, yes, weekly – it keeps us accountable! I reviewed two months of spending on... Read More

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