Food Sensitivities and Why We Have Them #WellnessWednesday

Thanks for tuning back in for Wellness Wednesday!

How did you all do with your homework this week? Were you able to successfully add in a Paleo recipe to your meal plan? Was it easier than you expected? Did you run into any difficulties? Do you feel like you need more information? Did you enjoy it? Leave me some comments and I'll do my best to address them!

Just to recap, the basic premise of the Paleo diet is eliminating wheat, dairy, processed foods, and refined sugar, instead increasing your intake of fish, well-sourced meats, fruits and vegetables, nuts and seeds, and healthy oils like olive, coconut, and avocado.

Some of you may be thinking, what's the big deal? Grains make up a large portion of the food pyramid! The traditional food pyramid we think of actually dates back to 1992, and there has been much more research in the fields of food and nutrition sciences since then! The CDC currently recommends that grains should only make up one quarter of your plate, equal to or slightly less than your serving of vegetables. Many Americans see that and think “okay, then I'm going to eat a whole wheat bun with my dinner”.

Here's the problem: the way we harvest, store, and process wheat and other cereal grains has strayed away from traditional practices, and they have become inflammatory to many people. Some researchers believe it's because the grains develop small amounts of mold during processing, others insist it's because of genetic modification and too much cross-breeding. Regardless of the cause, we are seeing more and more studies asserting the inflammatory nature of these grains.

If we grossly oversimplify the issue, there are two very basic types of physical characteristics that we will see with food sensitivities. The first person tends to be very slender, has difficulty gaining weight, experiences hair loss, anemia, nervousness, and other symptoms similar to and possibly including an overactive thyroid. Why? Because when her gastrointestinal tract gets inflamed, it speeds up digestion so more inflammatory chemicals don't leak into the rest of the body, and doesn't allow her to absorb the vitamins and nutrients she needs. These cases can sometimes be harder to diagnose because individuals overall look “healthy” because they are slender and don't show as many markers on blood work. The second person tends to be overweight, has difficulty losing weight even with dieting and exercise, and has symptoms similar to and possibly including an underactive thyroid because her body slows down digestion and inflammation builds up. These individuals still may have trouble getting help because their symptoms are written off as being part of obesity, fibromyalgia, or another disorder.

Individuals in both groups tend to experience acne, depression, anxiety, irritability, fatigue, sleep disturbances, joint pain, acid reflux, stomach ulcers, abdominal swelling, vomiting, gas, and diarrhea or constipation or fluctuate between both.

If you're sitting there saying “Wait, this sounds like me, why haven't I been diagnosed with a food sensitivity?” it's because there is very little testing that properly identifies food sensitivities. In my last video, I touched briefly on food sensitivities and how they differ from traditional food allergies, so if you're lost right now, go back and watch that again if you need a refresher. As a whole, medical research tends to focus on food allergies, anaphylaxis reactions, because they are more immediately life threatening and better understood than food sensitivities. On top of that, as we have noted before, inflammatory reactions, which are the symptoms of food sensitivities, are diverse and look very different in each individual person.

I'm not asking you to take my word for it, do an experiment for yourself. Keep following along with Wellness Wednesday and see how you feel. Unless you jump right into strict paleo, it might take a few weeks to notice a difference, be patient. 

This week I want you to incorporate 4 paleo meals into your meal plan! You can do it! It's going to be great! 

Have a sparkling day everyone!

Dr. Chelsea

Need recipe suggestions? Try one of these Simple Paleo recipes!

*Any health topics that are covered should not be considered medical advice. If you have specific questions please contact your doctor or make an appointment with us. You should check with your doctor before making radical dietary changes, particularly if you have heart disease, diabetes, cancer, or are pregnant or nursing.*

Simple Paleo Recipes

There are probably thousands of Paleo recipes on the internet, but if you need a starting block, you have come to the right place. Here are a few simple Paleo recipes with short ingredient lists to get you started. Once you get the hang of it, you will be able to modify your own family favorites as well!

Let me know which ones you fall in love with and if you find any that are even better!

Enjoy!

Dr. Chelsea

Breakfast

Any egg dish with a side of meat and veggies. Omelettes are easy. So are fried eggs with chicken sausage and baby spinach or sauteed peppers.

Twice Baked Breakfast Sweet Potatoes Highly recommend you cook the potatoes the night before!

Sweet Plantain Apple Bacon Hash

Flourless Banana Pancakes I make variations of this regularly, they are my favorite!

Pumpkin Pancakes (21 DSD)

Beef

Mini Pepper "Nachos" I would actually add some more toppings to this like tomatoes, beans, olives, and jalapeños

Mexican Zucchini and Beef

Beef and Butternut Squash Stew

Chicken

Sweet Potato Broccoli Chicken Bake

Creamy Maple Dijon Chicken (DF)

Whole30 Chicken Tenders

Mustard Glazed Chicken

Seafood

Honey Garlic Shrimp and Broccoli

Baked Salmon with Almond Parsley Salad

Thai Coconut Mussels

Our first video! Welcome to Wellness Wednesday!

Hello World, I'm Dr. Chelsea Drda and I'm blessed to be a chiropractor along with two of my family members, Dr. Mark Frank and Dr. Celeste Holstein at the Frank Clinic of Chiropractic in Zephyrhills Florida. Today is Wellness Wednesday and I'm here to speak to you about my journey with weight loss and health transformation.

I'm sure some of you have read my previous blog post about how I lost 60 pounds and 10 pant sizes the healthy way. I come from a family that is very active and eats well, but even still growing up I was always overweight for my age. Dr. Frank first told my parents that I was likely allergic to dairy when I was around 13. I stopped drinking milk, but I “couldn't” give up cheese or ice cream, they were just such huge staples in my life. So of course I had chronic sinus issues and asthma and was completely miserable. It impacted my focus, limited my ability to participate in athletics, and took away all of my motivation. It went on for so long that I thought that's just what my life was supposed to be like, I didn't know I could feel any better. Finally, after a series of severe allergy attacks leading to weeks of recovery, I hit the breaking point and decided to make a change, so my diet has been dairy free for about 4 years now.

Once I cleared the dairy from my system, I still had some issues with my stomach, and I decided to see if eliminating gluten would help. Since I eliminated gluten from my diet 18 months ago, I have been so much happier, healthier, and energetic. I don't ever feel deprived, I always have something delicious to eat that is excellent fuel for my body, and I am not miserable after I eat.

The biggest thing I want to impress on you is that what I have seen with myself, my family, and my patients is that allergy testing does not always pick up on food sensitivities. Allergy testing is most sensitive to anaphylaxis, the throat closing, tongue swelling, inability to breathe reaction that we see with peanut allergies, and isn't tuned to picking up sensitivity reactions. The other issue with sensitivity reactions is that they tend to vary from person to person, but the classic indicators are weight gain or inability to gain weight, chronic sinus issues, acid reflux, gas and bloating, irritable bowel syndrome, nausea, stomach ulcers, fatigue, ear infections, tonsillitis, and thyroid disease.

The good news is, eating a cleaner diet without gluten or dairy is actually a lot easier than you think, and it doesn't have any side effects! The biggest obstacle for most people is cooking at home and I know that for busy families it can seem like a daunting feat. If you need a structured plan, the easiest format to follow is the Paleo diet program. You can buy a book if you want to, but there is an abundant wealth of free information on the internet. The basic premise of the Paleo diet is eliminating wheat, dairy, processed foods, and refined sugar, instead increasing your intake of well-sourced meats, fish, fruits and vegetables, nuts and seeds, and healthy oils like olive, avocado, and coconut. I'll post some resources for you to look into after this post.

Just remember that it doesn't have to be fancy or complicated, eating well can be very simple! I'm not a professional chef and I didn't spend much time in the kitchen growing up, so most of what I do is self-taught. You have no idea what you are capable of until you start doing it, and I was amazed what I can create without taking a lot of time and will please everyone. I have also found that cooking at home is cheaper for most families than eating out every day. So over the next couple of months, we are going to be talking a lot about different recipes, tips and tricks and other things I have found helpful with implementing these kinds of diet changes.

Your homework is to substitute one paleo meal into your meal plan for this week. I want you to try something simple and easy with a short list of ingredients. I don't want you to get burned out cooking the fanciest existing paleo recipe that is so nutrient packed and amazing that it takes you 6 hours to prepare and you quit after the first day. So keep it short and simple and we will revisit this next week.

I hope you'll tune in and I'll be seeing you next Wednesday, have a sparkling day everyone!

*Any health topics that are covered should not be considered medical advice. If you have specific questions please contact your doctor or make an appointment with us. You should check with your doctor before making radical dietary changes, particularly if you have heart disease, diabetes, cancer, or are pregnant or nursing.*

http://paleoleap.com/paleo-101/

http://thepaleodiet.com/what-to-eat-on-the-paleo-diet/

http://robbwolf.com/what-is-the-paleo-diet/

https://www.nerdfitness.com/blog/2010/10/04/the-beginners-guide-to-the-paleo-diet/

http://www.webmd.com/diet/a-z/paleo-diet

Your Health Is In Your Hands

When we discuss diet changes with our patients, our friends, and the people around us, something we frequently hear is "Wow, I would love to do that, but it just sounds so hard".

Change is daunting, I get it. Particularly when the people around you aren't supportive or even worse, are critical.

I'm here today to tell you that it's worth it.

Growing up, I was always overweight for my age class. I don't think I ever completely passed the fitness test in school, despite having very active parents who promoted outdoor activitie, and encouraged fruits and vegetables. My "seasonal" allergies (which were supposedly limited to ragweed and dust according to traditional allergy testing) were year round, included a constant supply of new (and piles of used) kleenex tissues, were significant enough to require an inhaler for the asthma component and made physical exercise unenjoyable. Sugar and dairy cravings were 24/7; in high school, my friends would come over for movie night and we would eat pounds of candy or cookies dipped in a whole container of frosting. I always felt uncomfortable; my stomach would hurt, I ate, then I felt worse. Bloating and gas were constant issues, as was acid reflux, all of which left me feeling chronically fatigued and perpetually embarrassed. I was taking over the counter pain medication 3-4 days a week for migraines that otherwise forced me to spend hours lying in a dark room and not able to study. In 2012, I was living the life of a full time graduate student and hit the breaking point. One morning, I looked in the mirror and decided I wasn't happy with my health or how I looked and decided to make a change. 

It started slow.

I hit a lot of barriers and did some backsliding. New symptoms emerged as others dissipated and then those went away too. 

Every struggle was worth it.

Four years later, I'm down 60 pounds and 10 pants sizes, I eat (mostly) clean (mostly paleo), and for the first time in my life I feel truly healthy. I'm still human; I have cheat days, I fall off of the fitness wagon, and I don't always take my own advice, but I have completely turned my life around from a path that would have lead to diabetes, heart disease, and other health problems. I have only had one bad allergy attack in the last 3 years and it was self-inflicted, otherwise my allergies are 99% gone, I have so much more energy, and I have fallen in love with aerobic activities. Cravings are almost non-existent and I have control over what I eat without feeling deprived or obsessive about it. I'm glad I went through all of this because I can tell you from the inside what it looks like, feels like, and what to do about it. Cutting out gluten and dairy was the best thing I have ever done for myself.

What I want you to take from this story is that you have the power to transform your life. It's not about making one massive change, the most successful way to do it is to make a series of small changes and to be consistent with them. No one can do it for you. However, when you make the decision to seize control over your habits you will not only improve your health but also find strength and empowerment within yourself. 

That being said, we want to help you along your journey. Starting this week, I'll be posting a Simple Paleo recipe weekly. It will be something with few ingredients that doesn't require hours of preparation time. My goal is to teach you how to make small conversions in the things you eat every day that can have a monumental impact on your health. Not only is it much easier than you think, it also can be a lot of fun. And you can do it without feeling like you are dieting or depriving yourself!

What kind of transformation would you like to see? Let's see if we can get you there!

Yours in health,

Dr. Chelsea

In case you're a skeptic, here's some proof. The first photo is from 2012, the second from 2015 in my "fat pants" and the third from this morning in my (formerly) "skinny pants".

Gluten Free and Media Hype

There has been quite a bit of controversy in the media lately regarding gluten free diets.

Dr. Oz made a comment on one of his programs about gluten free being a scam, and the media jumped all over it. Anyone who tuned in a little longer could hear that he was discussing how gluten free product substitutes (breads, pastas, bars, etc.) have additives, including sugar, and aren't the most healthy for you.

Guess what? Neither are the regular wheat products on the shelves.

Obviously the best thing to do is make everything at home, from scratch, and we recommend this whenever possible. For the busy parent, sometimes sacrifices have to be made, and things must be bought off the shelf. The substitute products should be kept to a minimum, but they are still better than having your child eat something with wheat if they are sensitive (and that product will likely be full of additives too!).

One article I read while witnessing this debacle was strictly inflammatory; it claimed that if you have your child on a gluten free diet, you are limiting him/her from having diversity in the foods that they eat. If you're doing it correctly, eating gluten free should actually increase the variety in your family's diet because you are adding in more fruits, vegetables, nuts, healthy fats, and meats to replace the grains that you were using previously. The same goes for vitamins: folate, iron, and thiamin are added to grain products, but that doesn't mean they are in the most easily absorbed form, and they are added, which is never the best option. Concerned your child may have a deficiency? You can create a mixed diet of other foods that contain the nutrients required, or possibly supplement with high quality vitamins if needed.

• Folate               
• Spinach
• Black-eyed peas
• White Rice
• Asparagus
• Brussel sprouts
• Romaine Lettuce
• Avocado
• Broccoli
• Green Peas
• Kidney Beans
• Peanuts
• Oranges
• Bananas
• Papaya
• Eggs
• Cantaloupe
• Iron
• Oysters
• White beans
• Dark chocolate (45-69% cacao)
• Beef liver
• Lentils
• Spinach
• Tofu (firm)
• Kidney beans
• Chickpeas
• Tomatoes (stewed)
• Cashews
• Thiamin
• Rice
• Pork chop (bone in)
• Trout
• Black beans
• Mussels
• Tuna 
• Acorn squash
• Brown rice
• Sunflower Seeds
• Beef steak

It's important to note that there is a growing body of peer-reviewed literature surrounding "Non-Celiac Gluten Sensitivity (NCGS)". It's not a gluten allergy (anaphylaxis) or Celiac disease, but a sensitivity to gluten which can produce a variety of symptoms. An article from Scientific American asserted that "If you don't have celiac disease, a wheat allergy or a gluten sensitivity, you're unlikely to benefit from a gluten-free diet.". That may indeed be true, but research from the NIH has concluded that NCGS is difficult to diagnose and is not well understood. We have found that the easiest and cheapest way to see if you are gluten sensitive is to remove it from your diet (minimum 30 days, but some people may not see results for 90 days). It's also true that generally when individuals choose to remove wheat, they tend to eat fewer processed products and may also see positive change related to a decrease in exposure to chemicals such as monosodium glutamate (MSG), artificial coloring, high fructose corn syrup, aspartame, and more. Weight loss may also be experienced due to a reduction in inflammation in the body, as well as consumption of fewer desserts and snack foods. Regardless of the driving force, for many individuals in our obese nation, weight loss through healthy diet modification may be a positive thing! For individuals who are underweight, particularly children, decreasing the inflammation by removing certain foods may contribute to healthy weight gain, or even assisting with symptoms of certain childhood disorders including ADHD.

What's funniest about the media jumping on Dr. Oz's one negative comment, is that he actually has brought up positive support for gluten free diets more than a few times, including hosting several experts highlighting gluten sensitivity and intolerance and more than one program on "How to eat gluten free the right way". He made an excellent point however, that the gluten free product industry is capitalizing on the number of people making conscious decisions in their lives. The bottom line is, a processed product is a processed product, whether it contains wheat or not, period. "Gluten free" doesn't always mean "healthy". Implementing a gluten free lifestyle may or may not be a choice for your family, but it isn't a decision taken lightly because it involves certain challenges, and it is very admirable when a person decides to take that step for the health of their family. At the end of the day, all you can do is make the best possible decisions for your family from the available resources and implement moderation and variety.

Next time someone tells you gluten free is a fad diet, share this information with them. Maybe they will learn something new!

Yours in health,
Dr. Chelsea

http://www.frankclinic.com/
(813)788-0496

*Any health topics that are covered should not be considered medical advice. If you have specific questions please contact your doctor or make an appointment with us. You should check with your doctor before making radical dietary changes, particularly if you have heart disease, diabetes, cancer, or are pregnant or nursing.*

Childhood Nutrition with Autism Spectrum Disorders and ADHD-Part II

In my last post about childhood nutrition, I wrote about the more commonly researched dietary issues associated with neurodevelopmental disorders like autism and ADHD. Parents, even if you only work with a few of the modifications discussed, you may see a substantial change in your child's behavior. The research still isn't completely conclusive, but making dietary changes has no side effects, so why not give it a try?

Today I want to discuss an article that Dr. Frank found recently which can allow parents to delve a little further into nutritional modifications for the children they love. For children who do not respond as favorably as desired to the more well known dietary restrictions (wheat, dairy, preservatives, dyes, etc.), this may be the next step. The Great Plains Laboratory has evaluated a few of our patients for us, and children with autism came up with having high levels of oxalate. High oxalates are associated with elevated levels of yeast in the system and have been classically identified with kidney stones. It is possible to manage yeast with antifungal drugs, but it also may be managed with diet and probiotic supplementation.

The foods which are labeled as high in oxalates are:
Drinks
- Dark or "robust" beer
- Black tea
- Chocolate milk
- Cocoa
- Instant coffee
- Hot chocolate
- Juice made from high oxalate fruits (see below for high oxalate fruits)
- Ovaltine
- Soy drinks

Dairy
- Chocolate milk
- Soy cheese
- Soy milk
- Soy yogurt

Fats, Nuts, Seeds
- Nuts
- Nut butters
- Sesame seeds
- Tahini
- Soy nuts

Starch
- Amaranth
- Buckwheat
- Cereal (bran or high fiber
- Crisp bread (rye or wheat)
- Fruit cake
- Grits
- Pretzels
- Taro
- Wheat bran
- Wheat germ
- Whole wheat bread
- Whole wheat flour

Condiments
- Black pepper (more than 1 tsp.)
- Marmalade
- Soy sauce

Miscellaneous
- Chocolate
- Parsley

Fruit
- Blackberries
- Blueberries
- Carambola
- Concord grapes
- Currents
- Dewberries
- Elderberries
- Figs
- Fruit cocktail
- Gooseberry
- Kiwis
- Lemon peel
- Orange peel
- Raspberries
- Rhubarb
- Canned strawberries
- Tamarillo
- Tangerines

Vegetables
- Beans (baked, green, dried, kidney)
- Beets
- Beet greens
- Beet root
- Carrots
- Celery
- Chicory
- Collards
- Dandelion greens
- Eggplant
- Escarole
- Kale
- Leeks
- Okra
- Olives
- Parsley
- Peppers (chili and green)
- Pokeweed
- Potatoes (baked, boiled, fried)
- Rutabaga
- Spinach
- Summer squash
- Sweet potato
- Swiss chard
- Zucchini

Obviously, this can create a problem for parents because it removes many of the foods we turn to when we remove gluten and dairy, and children with neurodevelopmental problems often have taste and texture issues as well. Don't give up! Start by limiting how often you use the foods on this list in the same meal (ex: don't use spinach, carrots, and zucchini together). This list seems to exclude a lot of foods, but there are plenty of others out there which are still excellent for your child. We have also seen that it IS POSSIBLE to heal gut dysfunction in many cases, and you may be able to add foods back in after addressing permeability issues.

If you don't want to tackle this by yourself and need someone to help you along the way, schedule a nutritional consult with Dr. Frank!

Yours in health,
Dr. Chelsea

*Any health topics that are covered should not be considered medical advice. If you have specific questions please contact your doctor or make an appointment with us. You should check with your doctor before making radical dietary changes, particularly if you have heart disease, diabetes, cancer, or are pregnant or nursing.*

Childhood Nutrition with Autism Spectrum Disorders and ADHD-Part I

In our office, we welcome, celebrate and nurture children! If you haven't seen Dr. Holstein's daughters in the office, you definitely haven't been in for a while! Dr. Holstein and I are both very passionate about working with children, and we both have had training in specifically evaluating, diagnosing, and correcting pediatric spinal misalignments. Chiropractic adjustments for children and infants are much more gentle and look very different from adjustments required for adults. In our tiniest patients, we don't use more pressure than you would to touch your eyelid!

It is important to note that (as so wonderfully written by the International Chiropractic Pediatric Association): "The purpose of chiropractic is to find and reduce stress and interference to the nervous system, allowing the person to experience greater function and an overall improved quality of life."
That being said, here are some of the conditions that have been researched in conjunction with chiropractic care for pregnancy, infants, children, and adolescents by the ICPA:

• Abdominal Pain   ( 1 Article )
• Acid Reflux (GERD)   ( 1 Article )
• ADD/ADHD   ( 12 Articles )
• Asthma   ( 22 Articles )
• Ataxia, Dizziness and Visual Disturbance   ( 1 Article )
• Autism, Behavioral and Learning Disorders   ( 15 Articles )
• Bed Wetting   ( 10 Articles )
• Bell's Palsy   ( 7 Articles )
• Birth Abnormalities   ( 1 Article )
• Birth Trauma   ( 2 Articles )
• Blindness   ( 1 Article )
• Blood Pressure/Hypertension   ( 12 Articles )
• Brain Function/Emotional Health   ( 26 Articles )
• Breastfeeding Difficulties   ( 9 Articles )
• Carpal Tunnel Syndrome   ( 16 Articles )
• Cerebral Palsy   ( 2 Articles )
• Childhood Diseases   ( 2 Articles )
• Chiropractic: Efficacy, Safety and Satisfaction   ( 18 Articles )
• Colic   ( 14 Articles )
• Common Cold   ( 6 Articles )
• Constipation   ( 3 Articles )
• Crib Death (SIDS)   ( 7 Articles )
• Crohn's Disease/Colitis   ( 3 Articles )
• Ear Infection (Otitis Media)   ( 25 Articles )
• Epilepsy/Seizures   ( 11 Articles )
• Erb's Palsy   ( 4 Articles )
• Facial Symmetry   ( 1 Article )
• Female Concerns   ( 5 Articles )
• Fever   ( 2 Articles )
• Growing Pains   ( 1 Article )
• Headaches / Migraine   ( 26 Articles )
• Immune Function   ( 13 Articles )
• Infertility / Inability to Conceive   ( 12 Articles )
• Injury   ( 4 Articles )
• Mind, Body, Spirit   ( 1 Article )
• Motor Tics   ( 1 Article )
• Neck Pain   ( 5 Articles )
• Pediatric Care   ( 2 Articles )
• Pregnancy and Adjustments   ( 12 Articles )
• Quality of Life / Wellness   ( 15 Articles )
• Respiratory Function and Breathing Ability   ( 19 Articles )
• Satisfaction, Cost, and Safety of Chiropractic   ( 21 Articles )
• Scoliosis   ( 10 Articles )
• Sinus and Respiratory Infections / Sinusitis   ( 5 Articles )
• Skin / Eczema / Psoriasis   ( 3 Articles )
• Sleep   ( 3 Articles )
• Speech Disorders   ( 3 Articles )
• Spinal Health   ( 7 Articles )
• Sports Performance and Chiropractic   ( 4 Articles )
• Stuttering   ( 1 Article )
• Thyroid   ( 4 Articles )
• TMJ Syndrome, Dental Health   ( 6 Articles )
• Tonsillitis   ( 5 Articles )
• Torticollis   ( 13 Articles )
• Tourette's Syndrome   ( 2 Articles )
• Tremors   ( 1 Article )
• Vision Problems   ( 4 Articles )
• Webster Technique   ( 7 Articles )-for pregnancy

If you have been into my office lately, you probably have read this sign. The statistic came straight from the CDC (Center for Disease Control)!

I will write more about ADHD in detail another day, but right now we're going to take a look at some specific thoughts about nutrition.

First and foremost, there is an growing database of research in the medical community suggesting that dietary modifications, particularly the removal of certain foods, are important in the treatment of ADHD and Autism Spectum Disorders (ASD), as well as seasonal and chronic allergies.

The most commonly discussed foods are gluten (from wheat), casein (from dairy), food coloring, and monosodium glutamate (MSG).

Recently, additional foods have been identified as irritants, including soy, corn, aspartame, high fructose corn syrup, and food preservatives such as benzoates, nitrites, nitrates, sulphites, sorbates, BHA (butylated hydroxyanisole), BHT (butylated hydroxytoluene), EDTA (disodium ethylenediamentetraacetic acid), bromates, carageenan, chlorines, sodium erythrobate, and many others.

The bottom line is, if you can't pronounce it, it more than likely should not be in your food.

For any parent, these modifications may seem daunting at first, particularly if you are accustomed to eating the standard American diet. The good news is The Frank Clinic of Chiropractic is here to help! Our doctors and staff try to eat clean whenever possible, so we are familiar with shopping, cooking, and even dining out around these restrictions. If you haven't yet read any of the recipes on this blog, check them out! Something you would like to see or need help with? Post a comment below or send us an email.

The key is to make small, consistent changes every day which will add up to a significant change in your family's overall health. You have the power to change your family's future, let us help you get started!

Yours in health,
Dr. Chelsea

*Any health topics that are covered should not be considered medical advice. If you have specific questions please contact your doctor or make an appointment with us. You should check with your doctor before making radical dietary changes, particularly if you have heart disease, diabetes, cancer, or are pregnant or nursing.*