It's my birthday and I have a gift for YOU! 🎁

It's my birthday 🎂 and I want to gift YOU a 5% discount on any single appointment that you book today.

Functional Medicine

Metabolic Health

Medical Aesthetics

Use code BIRTHDAY and book by midnight 02/25/2024

www.AlthedaHealth.com

Please share with your friends and family members who may need a compassionate root cause approach to their health (and let them know so provide free consultations so both parties can see if we are a good fit).

Keeping it Real - Cravings

It’s important to eat when you are hungry and be grateful that you have food to eat. It’s also important to listen to what your body needs.

I came across this recipe that immediately spoke to my current cravings. Luckily it was full of protein, fiber, and healthy fats. Take a look at this recipe: tropical quinoa pilaf with coconut, sweet potatoes and kale.

I made it for my family later that night, hoping everyone would eat it – four and six year-olds can have over-discerning taste buds.

Here’s a phone pic of my home-made version minus red quinoa (because white was in the cupboard and red wasn’t) no macadamia nuts (family member with LEAP lab test sensitivity to macs), and we don’t have that amazing hand-carved wood spoon and pretty bowl and place setting. I also increased the sweet potatoes a bit because we love them. This is actually how we eat. This was actually what sounded good to me to eat and I rolled with what was in my kitchen to try it out and see what happened.

If you are learning to use your food as medicine but feeling the pressure of what slick advertising tells you food should look and taste like…  let it go. Connecting to your senses of “craving” and “full” will help you feed your body what it really needs. And your meal can still be yummy, comforting, and good for you without expert cooking skills or plating technique.

This recipe had just the right mix of crunchy, chewy and sweet to satisfy everyone, even the kids. My favorite part was the simple healthy whole ingredients that store well in the fridge for a couple days to feed family cravings.

Please reach out if you’d like to book a free discovery call with our IFM certified nurse practitioner, Kristen Brown, ARNP-C.

Wishing you good health and happy eating!

To Buy or Not To Buy (organic)

Let the EWG help you decide what is best for your family and budget.

Pesticides are not good for you. I recommend organic produce whenever possible. However, organic produce can be expensive. Would you like a list of 12 fruits and vegetables you should ALWAYS buy organic (also known as The Dirty Dozen)? There’s also a list called The Clean Fifteen, which is a list of 15 fruits and vegetables that contain lower levels of pesticides when not organic. This should save you some money. We all know that money doesn’t grow on trees. If it did, would it be part of the 12 or the 15?

Thanks to the Environmental Working Group (EWG) for their work on this.

Please reach out if you’d like to book a free discovery call with our IFM certified nurse practitioner, Kristen Brown, ARNP-C.

Wishing you good health and happy eating!

Meatless Shepherd’s Pie

It’s what’s for dinner at our house tonight. 1 hour start to finish.

Recipe inspired by Martha Stewart

Mashed Potatoes:
3 lbs Yukon Gold potatoes – washed
3 Tbsp butter (dairy or vegan)
S & P to taste

Filling:
1 med onion – diced
3 garlic cloves – minced
1.5 C brown lentils – rinsed and drained
4 C stock (veggie or chicken)
1 tsp dried thyme
10-oz bag mixed frozen veggies

Preheat oven to 425*F

Mashed potatoes: boil in water on stovetop until they easily slide off fork (20-30 min.), drain, mash with butter an add salt and pepper to taste.

Filling: Heat a large saucepan over medium heat. Sauté onions and garlic in 1 tbsp avocado oil until caramelized (~5 min.)
Add salt and pepper, lentils, stock, and thyme. Stir. Bring to low boil then decrease heat to simmer for 35 minutes or until lentils are tender.
Add bag of frozen veggies during the last 10 minutes and cover until done.

Add filling to 9×13 baking dish. Top carefully with mashed potatoes.

Place on baking sheet in case of overflow.

Bake at 425*F for 10-15 minutes.
Let sit to thicken.

Serve and enjoy!

Please reach out if you’d like to book a free discovery call with our IFM certified nurse practitioner, Kristen Brown, ARNP-C.

Wishing you good health and happy eating!

Food Sensitivities vs Food Allergies vs Food Intolerances, OH MY!

That’s quite the topic for a conversation starter, isn’t it?

If you’ve been working on getting to the root cause of your symptoms for awhile, I’m sure these are thoughts that have crossed your mind. What’s the difference? Is my current food plan a Life Sentence? Can I “cheat” every once in awhile?

By now you also know that you are using food as medicine. You are using food to help heal yourself. That’s quite a powerful position to be in. We also use food for other purposes like comfort, reward, coping, to satisfy hunger, and many more.
I recently came across a great podcast about this very topic. I’ve known about Sarah Ballantyne, PhD for awhile. She’s one of the hosts of The Paleo View along with Stacy Toth. They are a wealth of information and present it in an engaging way.

Even though this topic is one that I address with my patients frequently, it helps to have another voice to listen to about it. (I know because my kids listen better to their grandparents than they do to me even when its the SAME information

https://www.thepaleomom.com/paleo-podcast-fixing-food-intolerances/

Start listening at 14:19 for the juicy details and information.

Please reach out if you’d like to book a free discovery call with our IFM certified nurse practitioner, Kristen Brown, ARNP-C.

Wishing you good health and happy eating!

Spring Cleaning

Spring Cleaning and Your Health

Seasons change.

With the change of seasons, we often think of transition. We clean out our closets, add a fresh coat of paint, scrub the floors, clear out the cobwebs, and hope for a fresh start.

How about getting a fresh start on YOUR renewed health?

Functional Medicine approaches health by looking for and treating the root cause of your health concerns.

At Altheda Health, we offer free 10-minute phone consults to see what we do is what you need.

Visit our website at AlthedaHealth.com to schedule your appointment to speak with our nurse practitioner, Kristen Brown, ARNP-C, who is also a certified functional medicine practitioner through the The Institute for Functional Medicine.

You are worth it!

Please reach out if you’d like to book a free discovery call with our IFM certified nurse practitioner, Kristen Brown, ARNP-C.

Wishing you good health and happy eating!

Resistant Starch & Your Gut

Boosting Gut Health With Delicious Foods

Let’s explore the benefits of resistant starch, highlight some mouthwatering recipes, and share expert insights on how to optimize your gut health.

Understanding Resistant Starch

Resistant starch refers to a type of starch that resists digestion in the small intestine and reaches the large intestine intact. It acts as a prebiotic, fueling the growth of beneficial gut bacteria and promoting a healthy digestive system. Some benefits of consuming resistant starch include improved insulin sensitivity, increased satiety, enhanced mineral absorption, and reduced risk of colon cancer.

Top Foods High in Resistant Starch

1. Legumes: Beans, lentils, and chickpeas are not only rich in protein and fiber but also excellent sources of resistant starch. Incorporate them into your diet through salads, soups, or side dishes.

2. Whole Grains: Foods like oats, brown rice, quinoa, and barley contain higher amounts of resistant starch compared to their refined counterparts. Swap out refined grains with these whole grain options for added benefits.

3. Green Bananas: Unripe or green bananas are abundant in resistant starch. Enjoy them in smoothies or use them as a base for gluten-free pancakes or baked goods.

4. Root Vegetables: Potatoes, yams, and sweet potatoes contain resistant starch when cooked and cooled. These versatile tubers can be roasted, mashed, or turned into healthy fries for a tasty treat.

5. Seeds: Chia seeds, flaxseeds, and hemp seeds not only offer an abundance of healthy fats and fiber but also provide a fair amount of resistant starch. Sprinkle them onto your yogurt, cereal, or salads for an added nutritional boost.

Delicious Resistant Starch Recipes

1. Quinoa and Black Bean Salad: Combine cooked quinoa, black beans, diced tomatoes, bell peppers, and a zesty lime dressing for a refreshing and nutrient-packed meal.

2. Green Banana Smoothie: Blend a green banana, spinach, almond milk, and a scoop of peanut butter for a creamy and filling smoothie to kickstart your day.

3. Sweet Potato Toast: Slice cooked and cooled sweet potatoes into toast-like pieces. Top with avocado, sliced tomatoes, and a sprinkle of chia seeds for a wholesome and satisfying breakfast or snack.

4. Lentil Curry: Prepare a flavorful lentil curry with red or green lentils, onions, garlic, ginger, and a variety of spices. Serve over brown rice for a hearty and gut-friendly dinner option.

Nurturing a Healthy Gut

Incorporating resistant starch-rich foods into your diet can positively influence gut microbiota, leading to improved overall health. Gradually increase your intake of resistant starch to allow your body to adjust.

We also recommend consulting a functional medicine healthcare professional if you have any specific dietary concerns.

We hope this first edition of “The Resistant Starch Report” has provided you with valuable insights into the world of resistant starch and its impact on gut health.

Experiment with the delicious recipes and incorporate these fantastic foods into your daily routine to nourish your gut and enjoy the benefits of a healthy digestive system.

Please reach out if you’d like to book a free discovery call with our IFM certified nurse practitioner, Kristen Brown, ARNP-C.

Wishing you good health and happy eating!

Protect Your Skin!

With summer in full swing, it’s important to remember the importance of protecting our skin from harmful UV rays. Skin cancer is the most common type of cancer in the world, with over 5 million cases diagnosed each year in the United States alone. However, there are steps you can take to reduce your risk of developing skin cancer through nutrition, lifestyle, and a functional medicine perspective.

Nutrition plays a crucial role in skin health and preventing skin cancer. Eating a diet rich in antioxidants and anti-inflammatory foods can help protect your skin from damage caused by UV rays. Foods such as berries, leafy greens, and nuts are all great sources of antioxidants that can help fight free radicals and reduce inflammation.

Additionally, consuming omega-3 fatty acids found in fatty fish like salmon and sardines can also provide protection against skin cancer. Omega-3s have been shown to reduce the risk of developing skin cancer by reducing inflammation and promoting healthy skin cell growth.

In terms of lifestyle, it’s important to limit your exposure to UV rays. This means avoiding the sun during peak hours (typically between 10 a.m. and 4 p.m.), wearing protective clothing, and applying sunscreen with at least SPF 30 regularly. It’s also important to avoid tanning beds, as they emit harmful UV rays that can damage your skin and increase your risk of skin cancer.

Another important aspect of skin cancer prevention is a functional medicine perspective. This approach focuses on addressing the root causes of disease and illness, rather than just treating the symptoms. In terms of skin cancer prevention, this means looking at factors such as gut health, stress levels, and hormonal imbalances.

Research has shown that a healthy gut microbiome can play a role in preventing skin cancer. This is because the gut microbiome is responsible for producing certain nutrients, like vitamin D, that are important for skin health. Additionally, a healthy gut can reduce inflammation throughout the body, which can help protect against skin cancer.

Stress can also play a role in skin cancer risk. Chronic stress has been linked to increased inflammation in the body, which can damage skin cells and increase the risk of skin cancer. Managing stress through techniques like meditation, yoga, and deep breathing exercises can help reduce your risk of developing skin cancer.

Finally, hormonal imbalances can also increase your risk of skin cancer. This is because certain hormones, like estrogen, can stimulate the growth of skin cells and increase the risk of skin cancer. Addressing hormonal imbalances through functional medicine approaches, such as dietary changes and targeted supplementation, can help reduce your risk of skin cancer.

In conclusion, preventing skin cancer requires a multifaceted approach that includes nutrition, lifestyle, and a functional medicine perspective. By consuming a diet rich in antioxidants and omega-3 fatty acids, limiting your exposure to UV rays, and addressing factors like gut health, stress levels, and hormonal imbalances, you can help reduce your risk of developing skin cancer and promote overall skin health.

Stay safe in the sun this summer, and don’t forget to protect your skin!

Is summer a great time for you to focus on your health? Want to get to the root causes of your chronic health concerns? Please consider working with me. Click the Book Now to learn more and schedule a free phone consult with me.

21 Days to a Healthier You

Sign ups for our current program are closed right now. Sorry you missed out this time.

Please sign up here to be added to the waitlist, share what type of program you are looking for, and get notified of future programs.

Wait List

PAST PROGRAMS: TACKLING STRESS AND INFLAMMATION WITH A FUNCTIONAL MEDICINE APPROACH!

MARCH 20 – APRIL 9, 2023

Join Kristen and Ashley in a challenge to tackle the sources of your stress and inflammation while working to improve your overall health and well-being.

Kristen Brown, ARNP and Medical Director of Altheda Health functional medicine has partnered with the amazing nutrition coach Ashley Muse, to bring you this 21 day challenge, kicking off Monday March 20, 2023 (the first day of Spring! Something we’ve all been waiting for). 

THIS CHALLENGE IS FOR YOU IF YOU:

• have digestive issues

• find it difficult to prioritize your health

• want guidance from compassionate healers who won’t dismiss your concerns

• notice that little things stress you out and seem to affect your health

• want to increase your longevity

• are confused about nutrition advice

• would like to see progress along your health journey

• want to start getting to YOUR root causes

EARLY BIRD DISCOUNT AVAILABLE UNTIL FEBRUARY 28, 2023

Space is limited to first-come-first-served basis.

This three week challenge focuses on different aspects of wellness each week, including nutrition, mindfulness/stress management, and movement.

HERE’S WHAT YOU’LL GET FOR ONLY $49:

• helpful handouts and challenges to guide you along the way

• access to a supportive FB community of participants with similar goals

• weekly FB live discussions with Kristen and Ashley

• special incentives to utilize after the challenge to help you continue this journey (see below)

You will enjoy tips and resources to help along the way, and our supportive community ready to connect with you. We will share all the info you need to participate in this challenge, including a detailed schedule and access to educational resources.

GREAT SUPPORT CONTINUES AFTER THE CHALLENGE!

• A free telephone consultation with Kristen Brown, Functional Medicine Nurse Practitioner, and with Ashley Muse, Integrative Nutrition Health Coach and Certified Personal Trainer. Schedule at AlthedaHealth.com and AshleyMuse.com 

• Individualized Care: $50 off 3-month functional medicine package with Kristen (if you reside in the states of Nevada or Washington) and $50 off 3-month health coaching package with Ashley (open to all). Code will be provided at the end of the challenge.

• Discount on Medical Grade supplements: 10% off through Kristen’s FullScript Dispensary account. You can make an account here: https://us.fullscript.com//welcome/althedahealth

May is Women’s Health Month

Every year in May we celebrate Women’s Health Month, which helps raise awareness about the unique health needs of women. Over the course of a woman’s life, nutritional needs change. During pregnancy, for example, a woman may require additional B vitamins and iron. However, after menopause, women typically require less iron and more calcium and vitamin D. 

To celebrate Women’s Health Month, I’m offering you a discount of 10% on all of your orders through my Fullscript dispensary, so making your health a priority is easier than ever.

Below is some useful information about top recommended supplements for women’s health, including popular products from my dispensary.

Vitamin D
Vitamin D is a fat-soluble vitamin involved in many body functions, including calcium absorption, bone formation, hormone regulation, brain and neuromuscular function, and immune health. Primarily obtained from sun exposure, vitamin D is also found in certain foods such as eggs and dairy products. In northern climates and due to a mostly indoor life, research is showing that we no longer get enough natural vitamin D from sunlight, so both men and women are at risk of deficiency. The Recommended Daily Allowance (RDA) for women between the ages of 19 and 70 is 600 IU. The RDA for women over the age of 70 increases to 800 IU. 

Top Vitamin D supplements on Fullscript:
Liquid Vitamin D3 with K2 by Ortho Molecular Products
Vitamin K2 with D3 by Ortho Molecular Products

B Vitamins
The B vitamin group is made up of eight water-soluble vitamins that help regulate metabolism, prevent fatigue, and support mood and cognitive function. Older women, those with anemia, and vegans and vegetarians have the highest risk of deficiency. Lower levels of B6, B12, and folate have also been observed in women taking oral contraceptives. Vitamin B9, commonly known as folate or folic acid, is an essential nutrient for the development of a fetus’s spinal cord and brain during pregnancy. High amounts of B vitamins are found primarily in animal products, such as meat, eggs, fish, and dairy products. Folate specifically may be found in spinach and other leafy greens, beans, asparagus, and brussel sprouts. 

Top B-complex supplements on Fullscript:
Active B-Complex by Integrative Therapeutics
Methyl B Complex by Ortho Molecular Products

Calcium
Calcium is involved in several body functions, including nerve signaling, muscle function, maintenance of blood pressure, bone health, and cardiovascular function. Calcium deficiency is unfortunately very common in women, particularly after menopause when estrogen levels decrease and boss loss increases. The RDA for women between the ages of 19 and 50 is 1000 mg and increases to 1200 mg after age 50. 

Top calcium-containing supplements on Fullscript:
Bone Builder by Metagenics
Calcium (Citrate) by Pure Encapsulations

Magnesium
Magnesium, one of the most ubiquitous minerals in the body, is involved in hundreds of different biochemical functions. Magnesium deficiency is also one of the more common nutrient deficiencies. Signs of magnesium deficiency are widespread and include anxiety, muscle cramps or spasms, constipation, headaches, and insomnia. Magnesium deficiency may also cause PMS symptoms, and when taken with vitamin B6, may be effective in improving symptoms of PMS. Magnesium-rich foods include almonds, spinach, cashews, peanuts, and black beans. It’s recommended that women between 19 and 30 consume 310 mg of magnesium daily and 320 mg daily after 30. 

Top magnesium-containing supplements on Fullscript: 
Magnesium (glycinate) by Pure Encapsulations
Mag Glycinate by Metagenics

Iron
Iron is an essential mineral, necessary for the production of hemoglobin and oxygen transport within the body. Low iron levels and iron deficiency anemia are particularly common in female athletes, women with heavy menstruation, pregnant women, and women who do not consume animal products. The RDA for women under 50 is 18 mg per day. As women age, 8 mg per day is recommended due to the cessation of menstruation.  

Top iron-containing supplements on Fullscript: 
OptiFerin-C by Pure Encapsulations
Iron Extra by Vitanica

Omega Fatty Acids
The two primary omega, or essential, fatty acids are omega-3 and omega-6, each with unique purposes in the body. Omega fatty acids support cardiovascular, immune, and cognitive function. Supplementing with omega-3 fatty acids has been shown to increase the growth of brain cells, improve mood, enhance memory, and boost blood flow as you age. Dietary sources of omega fatty acids include fatty fish like salmon, mackerel and sardines, flax seeds, chia seeds, and walnuts for omega-3; and whole grains, nuts, and seeds for omega-6. Since omega-3 and omega-6 fatty acids should be in relative balance, and due to modern diets being dominated by omega-6 containing foods like grains, it’s typically recommended to consume an abundance of omega-3 containing foods or take an omega-3 supplement. The daily recommended amount that women should consume is 1100 mg of omega-3 fatty acids.  

Top omega fatty acid supplements on Fullscript: 
ProOmega 2000 by Nordic Naturals
OmegaGenics® EPA-DHA 720 by Metagenics

Log in to your Fullscript account now to explore these supplements and receive a 10% discount on your order!

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