Onions, garlic and herbs bio from the garden

Pickled Garlic

 

Pickled Garlic

Garlic is a massively potent antiviral and antibacterial. I use garlic daily in my cooking, because it is SOOO delicious and amazing for the body. Pickled garlic is extra potent as it is packed with probiotics but fun to eat on its own as it is milder than fresh, raw garlic.

  • pint jar
  • 40 raw garlic cloves (peeled, organic if possible)
  • 12 oz raw apple cider vinegar

Optional ingredients:

  • 1 tsp dill
  • 1 tsp red pepper flakes
  1. Place garlic and optional ingredients into the pint jar.
  2. Add the apple cider vinegar until the cloves are covered. Leave ¼” of space at the top of the jar.
  3. Close the lid and leave the jar in a dark, room temperature location for two weeks.
  4. After two weeks, place in your refrigerator for two more weeks.
Side Dish
International


woman sleeping

5 Easy Steps To Sleeping Like A Baby (Again)

Do you find it frustratingly difficult to fall asleep at night? Wake frequently during the night? Weary-eyed at 4AM, without being able to fall back asleep?

The many variations on the theme of insomnia are a major health concern, to the point where the CDC has declared it a public health epidemic. Americans are notoriously sleep-deprived, and the stats in this country are staggering:

  • Approx. 30% of adults have symptoms of insomnia
  • Approx. 10% of the population may suffer from long-standing insomnia
  • Insomnia costs the workforce $63.2 billion a year in lost productivity
  • Insomnia is a major contributing factor to deaths caused by motor vehicle crashes
  • Roughly 27% of working women suffer from insomnia, compared to 20% of working men

Insomnia is defined as: “Difficulty initiating or maintaining sleep, or both, despite adequate opportunity and time to sleep, leading to impaired daytime functioning.” Sound like you fit the bill?

In my office, I see lack of good sleep likely undermining or being a contributing factor in many conditions, including chronic fatigue, anxiety, depression, and IBS. In fact, studies have shown that ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, obesity, and stroke. Insomnia can also increase the risk of car crashes, work-related accidents, and cancer.

 

How much sleep is enough?

Here are the recommended number of hours of sleep per age group:

  • 0-1 year: 12-16 hours/day (including naps)
  • 1-3 yrs: 11-14 hours/day (including naps)
  • 3-5 yrs: 10-13 hours/day (including naps)
  • 6-12 yrs: 9-12 hours/day
  • 13-18 yrs: 8-10 hours/day
  • Adults: 7-8 hours/day

 

Bottom Line: The right quantity and quality of sleep is worth it!

Consider these health benefits of good snoozing:

  • Healthy growth and development in kids
  • Proper healing and repair of your heart and blood vessels
  • Improved insulin response - this is the hormone that controls your blood sugar level
  • Improved immune function, enabling your body to fight infections with more oomph and keep inflammation in check
  • Better ability to think, learn, work, and be actively and positively engaged with your environment.

 

How To Get Sleeping Like a Baby Again:

Here are some tried-and-true methods to help encourage great sleep. If you still need help rebooting your sleep after implementing these, consider a Reboot consult.

  1. Create a foolproof sleep environment:
    1. Your bed, pillow, sheets, and blanket should be as clean, natural, and organic as possible. This reduces exposure to toxic chemicals, including formaldehyde, benzene, and naphthalene.
    2. Keep your wifi off at night. Here's why. This is particularly important for individuals who have a known sensitivity to EMFs. But, all of our brains would surely benefit from reduced exposure, especially at night, when our bodies are in repair mode.
  2. Set yourself up for nighttime success with your daytime activities:
    1. Avoid caffeine after noon
    2. Exercise daily, preferably in the morning
    3. Get plenty of fresh air and sunlight
    4. Have dinner by 7:30PM
    5. Get into bed by 9PM in order to be asleep by 10PM
  3. Establish an evening routine to encourage an easy transition to bed. This routine may include:
    1. A warm bath
    2. Meditating
    3. Reading a good book
    4. Spending quality time with loved ones
    5. Try to avoid computer use within two hours of going to bed, as the blue light can suppresses the production of melatonin (aka. our “sleep hormone”)
  4. During the night:
    1. Righto, Keep that wifi off!
    2. Get your room as calm and dark as possible- consider black-out blinds and reduce extra sources of light
    3. Open your window a bit, even if it’s just a sliver, so that the well-oxygenated air from outside can circulate through the bedroom
  5. If you still need some extra supplemental support:
    1. My go-to supplement is NapCaps, which contains herbal extracts of valerian, passionflower, and lemon balm, as well as L-Theanine and 5-HTP. It works wonders for many of my patients (and me)!
    2. 1-2 teaspoons of a gentle lemon balm & chamomile tincture or a cup of tea from these herbs can also be lovely, taken 15 minutes before bed.

It’s ALWAYS important to focus on any underlying factor(s) or conditions egging on that nighttime wakefulness. Salivary adrenal hormone testing can help to determine abnormalities in your circadian rhythm cycling (ie. you should have the “wake” hormones be high during the day and the “sleep” hormones high during the night, but sometimes these levels are turned around or are otherwise abnormal). I use this type of testing often in my office, and have found it to be a foundational part of the assessment process for insomnia.

Want to make an appointment at Reboot Center? Easy!!

 

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3157657/

https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency

https://www.sleepdr.com/the-sleep-blog/cdc-declares-sleep-disorders-a-public-health-epidemic/

https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

 


a happy group of people from men and women practicing yoga

Healthier Living - BodyLean program

Is it “flu season” or “sugar season”? We are more susceptible to illness when eating diets high in sugar and low in nutrients! Let’s UP our health game this winter with our Healthier Living - BodyLean Group Program! This group is appropriate for anyone and everyone who wants to improve their health through lifestyle and nutrition. 

We will offer a Bioimpedance Analysis (BIA) at the first and last visit to check your body composition of body fat, water, lean muscle, etc. We will  set personal, achievable goals and support each other as we navigate through our individual challenges.

Group meetings, led by Dr. Ruth Dana, are from 3:45-4:45PM on the following four Wednesdays, each focusing on a particular area of healthier living:

  • December 5, 2018 - Brief overview of therapeutic exercise/diet, goal setting
  • December 12, 2018 - Anti-inflammatory nutrition
  • December 19, 2018 - Mindful eating
  • January 2, 2019 - Exercise for health

Once the 4 weeks are complete, we will offer continued meetings on the 1st Wednesday of each month in order to solidify our new healthier habits within a supportive group setting.

Regular office visit copays will apply. Cash rates are available in bundles of $180 for 4 visits if you do not have coverage for naturopathic care through your insurance company.

Please email or call Reboot Center at (360) 331-2464 to register!

BONUS: The BodyLean & BodyClear meal replacement programs will be available at a 10% discount for active group participants.


thyroid test

Tune Your Thyroid for a Toned Body

How optimized thyroid function is essential to great energy and successful weight loss. The obesity epidemic continues to progress at an intense rate here in the US as well as other developed countries. And yes, though the food we consume plays a HUGE role, not to be forgotten is the dramatic impact of hormones. The thyroid gland in particular has thermogenic (heat-producing) properties that have a direct effect on brown and white adipose tissue (aka fat cells). It can be a key factor in robust, focused weight loss. It can also be the main issue underlying terribly dogged weight gain.

Your thyroid gland tells your body how fast to burn fuel. It is primarily regulated by the pituitary gland and hypothalamus, which are master glands, located in the brain. These interact in a way similar to your home’s central thermostat and individual heaters, in that the hypothalamus is the thermostat that senses changes in “internal temperature”, then sends signals via the pituitary to the thyroid gland (the “heater”) to generate more or less thyroid hormone (“heat”). The end goal is a thyroid gland that is very sensitive to the messages given by the hypothalamus and pituitary and able to maintain a comfortable “temperature” within the body.

For a comprehensive analysis of thyroid function, I recommend the following labs:

  • TSH- a pituitary hormone that regulates the production of T3 and T4 (the main thyroid hormones). It is the standard “thyroid” test (though it’s actually a pituitary test).
  • Unbound (free) T3 and T4- these reflect the bioactive portion of thyroid hormone.
  • Reverse T3- this can increase when the conversion from T4 to active T3 is challenged. This may be due to other hormonal issues, such as low adrenal function, enzyme or nutrient deficiencies, heavy metal interference, amongst other issues.
  • Thyroid antibody levels- these demonstrate autoimmune activity and can be associated with inflammation, GI dysbiosis, chemical and/or heavy metal exposure, amongst other factors. Thyroid antibodies include an anti-thyroglobulin antibody, thyroid peroxidase antibody, and thyroid stimulating immunoglobulin.

Basal Metabolic Temperature testing, which was initially developed by Broda Barnes, MD, is another sensitive way to measure thyroid activity. Because thyroid hormones are integral to cellular metabolism, suboptimal thyroid function can manifest as a deviation in body temperature away from the “normal” level of 98.6oF / 37oC. Body temperature can be taken by placing a thermometer under the arm (in the armpit) or in the mouth. If placed under the arm, a factor of 0.8oF or 0.5oC should be added to the readings. The optimal oral temperature should read around 98oF / 36.7oC in the morning before arising. If the average temperature over a 3-day period is less than 97.8oF / 36.6oC then, according to Barnes, one may have hypothyroidism. Conversely, where the temperature is consistently above 98.6oF / 37oC this may an indication of hyperthyroidism. Please note that this test will give a good indication of thyroid problems, but is not definitive. Long story short: to optimize weight loss, consider your thyroid health as a possible missing piece on the path to success.

The Reboot Thyroid Balancing Program includes all the testing and treatment essentials: a thorough testing regimen that considers not only the quintessential TSH test, optimized nutritional support, focused detoxification (if necessary), metabolic activation strategies, key mindfulness exercises, and of course, thoughtful hormone replacement therapy (we're talking mostly thyroid hormones here). The beautiful end result is one the far outreaches just that lil' gland at the base of your neck. And please don’t be surprised if you finish the program with a fitter mind and a more energized spirit as well!

A balanced thyroid means a MUCH easier path towards a balanced, toned body. Hop on board to feeling awesome!