Alternatives to the Signature Cocktail

With the #SoberScene on the rise, hosts are becoming more and more aware of offering crafty cocktails, sans alcohol.. We’ve created a list of non-alcoholic alternatives that your pregnant and breast feeding mamma’s will swoon over. 

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FLORAL POPSICLES

 Unfortunately, we aren't all lucky enough to get our hands on a Nectar and Stone delicacy, but you get the idea. Popsicles serve the same purpose as a beverage (for the most part), and there are countless ways to personalize them. Consider branding the packaging to distinguish between "his" and "hers",  add edible flowers, stamp your wedding logo on the popsicle stick, serve them in a glass of sparkling water, and ETC. 

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COLD PRESSED JUICE SHOTS

Treat your guests to a shot of  cold pressed juice to get their energy levels ready to dance the night away. Customize your labels, use a play on words (SHOTS ALL AROUND!!), serve them in personalized shot glasses, and don't overlook all the possibilities of a unique display method.  Our personal favorite is the ginger shots at WELL FED

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SHRUB BAR

We're going to refer to our friends at WILD HEART EVENTS to breakdown the definition of a shrub bar. Click here to get the deets.

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END THE NIGHT WITH MOON MILK

Moon Milk is a warm drink made from milk and an adaptogen, such as ashwagandha. It’s inspired by the centuries-old Ayruvedic belief that warm milk helps induce restful, deep sleep. This is such a great alternative to the coffee bar! There are many, many recipes for Moon Milk, but this is our personal favorite.

Ingredients

• 1 cup of almond milk

• 1/2 teaspoon of cardamom

• 1 tablespoon of dried roses

• 1/4 teaspoon of stevia

• OR 1 tablespoon of maple syrup

Instructions

1. Warm milk gently in a small pan on the stove, heat until you get to your temperature of choice.

2. Remove from heat and stir in cardamom. Add in the rest of your ingredients (except the rose petals) with a milk frother or blender.

3. Top with rose petals let steep for a minute or two if you wish to get the rose fragrance stronger.

Quercetin: An Apple a Day and Staying Well

Photo by Wolfgang Tillmans

How the heck do you even say that and what is it? It’s pronounced kwer-se-ten and it is one of those great plant compounds called flavonoids. Quercetin is found in fruits and vegetables, notably apples and onions. This compound, technically a flavonol, in the bigger category of flavonoids, has been reported to be anti-inflammatory, antioxidant, immune modulating, antibacterial and antiviral… which may get your attention right now.  

In COVID-19 the SARS-coV2 virus binds to many sites in the lung, but one of these is called the ACE2 receptor. These receptors are not exclusive to the lung, but due to this recent viral threat, let's think specifically about this location. In a recent pre-clinical laboratory study, quercetin has been shown to bind to these ACE2 receptor sites. Potentially if this site is blocked with these great plant compounds, then this might just prevent that virus from gaining entry into your cells and hijacking them in the quest to reproduce and make you ill. Anytime less virus enters our system, our innate immunity has a better chance of stopping things before they actually start. 

Quercetin is also a zinc chelator. This means that it binds the zinc in your body and helps move it into the cell. Zinc has been shown to actually inhibit viral replication. Less virus in your body, and again the better chance your immune system has in the fight. You may have heard about the potential benefits of adequate zinc related to COVID-19.

Overall, there are some great studies that show direct correlation between increasing dietary intake of flavonoids and an increased chance of aging without chronic diseases. One study shows an increasingly protective effect with the number of servings of apples/pears consumed weekly and the risk of developing Type 2 diabetes. Five servings a week decreased the risk by almost 20 percent! Other studies show improvement in cardiovascular health, healthier moods, improved thinking as we age and even less cancer risk. 

So does an apple a day keep the doctor away? I suspect the original author of this ancient Welsh proverb didn’t know exactly why people who ate their fruits and veggies seemed to not  visit a physician as often. But now we have some science that tells us some of the reasons why this might be. And western medicine loves to know the how, what, and why!

So go eat that apple and benefit from quercetin and its natural antiviral, anti-inflammatory, and antioxidant effects. Make it organic since now conventional apples are loaded with pesticides and rank #5 on the Dirty Dozen list. And if you aren’t acquainted with this list head over to https://www.ewg.org/foodnews/dirty-dozen and take a look. 

by Dr. Colleen Fuller

Wellness Tips from Dr. Colleen Fuller

Some wellness tips from Dr. Colleen Fuller, the Integrative Medicine physician on our Carmel Lake team:

I’ve gone back and forth regarding making specific recommendations for supplements/herbs that might be beneficial for the COVID-19 virus, such as Vitamin C, Zinc, Selenium, Astragalus, etc., and I will delve deeper into specific recommendations for these soon. I personally take quite a few supplements and have added some specific things in light of this particular virus  because I am in a hospital environment. But even from my sources these things are in short supply or out of stock and it's sometimes hard to find reliable online sources that are not overpriced at this time of high demand. But just as you have been told before that you can’t out exercise a bad diet; we also need to remember that you can’t out supplement a bad diet.  

What we can focus on is the importance of diet in supporting and strengthening our immunity. In the face of this present health threat, boosting one’s natural immunity through the food that we consume is critical. Food is medicine, but it also can be poison. And we make the choice between these two multiple times a day. While we are faced with being at home and finding new routines, let's be mindful we don't reach for too many comfort foods and excess snacking out of stress and boredom.  

If you don’t already, I encourage you to eat colorful; include as many different colors as possible! The more colorful the meal, the more phytonutrients are present. Phytonutrients are compounds found in all the plants we consume, and they exert physiologic effects in our body. These substances keep the plants healthy and strong (and guess what—if you consume them they benefit you in the same way). You may have heard of flavonoids, carotenoids, glucosinolates... all these plant “nutrients” have unique health benefits.  There is evidence that these compounds are essential for optimal health and disease prevention. 

During this down time  try growing some of your own food.  It doesn’t have to be a huge garden.  Sow some lettuce seeds into a container on your patio.  Many herbs will grow easily in a windowsill or porch. Support our farmers by buying local and organic. Carefully tended plants from healthy soil will be even more nutritious and beneficial to you and your immunity. Plants grown without pesticides will be more nutritious and reducing the pesticide load will improve the health of your gut bacteria and therefore your immunity.  Familiarize yourself with either the Anti-inflammatory or the Mediterranean pattern of eating. Begin to look at your food choices as not just a way to control hunger, but as actively supporting your immune system for the daily fight against this virus and other potential pathogens. Especially during this time, try to think of food as fuel versus emotional comfort. I think it makes it easier to make the better choice. 

We have all heard these next food rules before but let’s remember now more than ever we need to support ourselves and  boost our immune systems:

•  Eat a wide range of colorful foods 

•  Include a minimum of 4-5 servings vegetables daily (one serving is equal to 2 cups salad greens or ½ cup vegetables cooked, raw, or juiced)  

• Also include 3-4 servings of fruit daily (one serving is equal to 1 medium-size piece of fruit, ½ cup chopped fruit, ½ cup of dried fruit)

• Include healthy fats, nuts, seeds and true whole grains

• Avoid pre-packaged, processed foods and fast food

• Cut back on sugar 

In the midst of this unprecedented global pandemic, while healthcare practitioners and western medicine are absolutely the first line of defense in the hospital paradigm of fighting COVID-19 (and we are there for you in the unfortunate case that you do require our services), I want to remind you that we are NOT the first line of defense—you are!  The way we as individuals conduct our day-to-day decisions are important and can be the first step in saving your life and protecting your family and the ones you love. Your choices regarding your body and your innate immunity are the first line of defense for fighting pathogens. We need to first take ownership of our health maintenance  rather than relying on a pill to try and bring things back into balance. Improving the quality of one’s diet will be of benefit on all fronts. Don't wait for this particular crisis to be over to make these changes.   

In addition to the above, remember to rest, practice good sleep hygiene, stay hydrated, continue to get in some daily exercise, wash your hands and do not touch your face….… all while maintaining physical distancing! Stay safe and thanks to all of you who are praying specifically for  health care providers in this time. 

Please reach out with specific topics and questions you have, and I will address in future posts. I plan to address additional immunity supporting practices over the next few days and weeks.  

- Dr. Colleen Fuller

How to nurture your mind, body, and soul on the day of your wedding

There's no denying it, Wedding Day is full of emotions and it's easy to get overwhelmed. With advance preparation and a healthy perspective, the hours leading up to your wedding can absolutely be a positive and calming experience. 

We've compiled a list of healthy practices to implement that nurture the mind, body, and soul, ensuring that you are mentally and physically prepared for what will be one of the most anticipated days of your life. 

1.  Lay out your wedding wardrobe the night before. Remove all tags, ensure everything is steamed and hung, and place your accessories where they are visible. 

2.  Ask your wedding planner to contact your mother or MOH with any issues that may arise.  We highly recommend having a final meeting with your planner a few days before the wedding to review the day's activities and timelines so you can rest assured that everyone is on the same page and you can wake up knowing that if a problem arises, your planner is fully prepared to deal with it. 

3.  Whether it’s quiet or not, take a moment to stretch before you get ready— it’ll do wonders for your stress levels.  You’re also likely to breathe deeper while stretching, which will lower your heart rate, stabilize your blood pressure, and lessen any anxiety you may feel!  Even a quick 10-minute stretch will help you be more present and enjoy the magical day you’ve planned.

4.  The day before your wedding, set aside 30 minutes before you go to sleep to think about what your life is going to be like after you marry the love of your life. Think about what you want your life to look  like in one year.  Brew yourself a cup of chamomile tea and crawl up in a cozy spot and just dream about your future together. 

5. On the morning of your wedding, we can not stress enough how important it will be for you to eat a healthy, well balanced breakfast. Food impacts your behavior and your emotions and your goal is to be in a stress free state of mind with enough energy to get you through the day.

6. STAY HYDRATED!  No need to elaborate. STAY HYDRATED. 

7.  When your girls arrive for hair and makeup, huddle up for a moment of silence and prayer.  You're  surrounded by a group of individuals that love and support you and that is a precious gift that not everyone in life will experience.  Be grateful and let them know how much having them there means to you. 

8.  Consider replacing celebratory glass of champagne for a healthy smoothie.  Alcohol is truly the last thing you need when you are in such an emotional state (not to mention it's not conducive to staying hydrated). Perhaps a tiny sip to toast with, but try to sip on a cold pressed juice or smoothie during hair and makeup. 

9.  If you feel the urge to cry, cry!  It's ok and perfectly normal!  Your heart should be filled with love and gratitude... plus,  you need to go ahead and just get it out because we promise the moment those doors open and you receive your cue to walk down the aisle, you'll be glad that you released those emotions earlier in the day!

10.   Give out hugs!  Scientists and researchers have confirmed that yes, a hug does indeed trigger a release of oxytocin and, yes, oxytocin is responsible for trust and positive relationships!