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Beat Feeling Beat: How to Regain Your Energy

by Dr. Shelese Pratt ND @ The Pratt Clinics

Boulder, Colorado

303.284.3180

Do you ever wonder why you feel so tired all the time?

Did you know it could be your mitochondria? Most people have never thought about their mitochondria. Many of you are probably asking what the heck are mitochondria? And what does mitochondria have to do with energy?  If you remember way back to high school biology class, the main function of the cell is to make energy as andenosine triphosphate (ATP). That energy is made in organelle called the mitochondria. If you have productive mitochondria, you have good energy. You can thank your mother for your mitochondria, we inherit them from our maternal genetics. For this reason, optimizing nutrition before pregnancy can help mothers pass on healthier energy production.  

Many of the adults and children I see in my practice have suboptimal mitochondrial function. This means their cells do not have enough energy (ATP) to perform all their necessary metabolic needs. When the brain doesn’t have enough energy you might feel foggy or disoriented. When our muscles don’t have enough energy they feel weak and unresponsive. I have worked for many years with special needs children whose motor problems were greatly improved by enhancing their mitochondrial energy production. When we focus on feeding their mitochondria the nutrients that they require, these kids can increase their muscle tone, speak, sit, stand, or walk for the first time in some cases. In addition, as we age our mitochondria becomes less efficient. We need more energy support as we grow older. This is why we decline in cognition, activity, and overall vitality as we age.

Mitochondrial dysfunction has been implicated in numerous diseases such as: autism, ADHD, seizures, dementia, Parkinson’s, migraine headaches, chronic fatigue and many more. Mitochondrial health is also related to how well your MTHFR pathway is functioning. To learn more about methylation please see my methylation cycle blog. The better we handle methylation the healthier our energy is going to be. The good news is, you can restore your mitochondria and feel great again.

What can you do to help your mitochondria?

Seeing a Naturopathic Doctor (ND) or functional medicine doctor can help you identify whether your mitochondria are functioning at an optimal level. We have specific tests we can run to determine how well your mitochondria are functioning.

Here are some other suggestions to discuss with your doctor about how to make your mitochondria produce more energy.    

• Ask your doctor to identify any infections you might be harboring. Do you know if you have any underlying infections? Some people struggle with hidden infections like H. Pylori, Herpes Simplex Virus (HSV), Lyme, Epstein Bare Virus (EBV), which rob their mitochondria of critical nutrients and energy. Ask your doctor to run specific tests to rule out any lurking infections.

• Ask your doctor to identify any nutritional deficiencies. You need CoQ10 to carry electrons down the electron transport chain. You don’t have to remember the electron transport chain part but let’s just say this is a very important nutrient to making your ATP. Another significant nutrient necessary for healthy mitochondrial production is acetyl l-carnitine. This amino acid transports fatty acids into the mitochondria to make energy. Antioxidants like n-acetycystine (NAC), alpha lipoic acid (ALA), and polyphenols like resveratrol are important to protect the mitochondria. This organelle is very sensitive to oxidative stress. Optimizing methylation with B12, MTHF, B1, B2, zinc, magnesium, and B6 are also important ways to insure the mitochondria can make ATP. Then there are fancier supplements like pyrroloquinoline quinone (PQQ) if necessary to aid the mitochondria.

• Take a mind body approach. Learn to belly breathe several times a day. Try yoga and consider starting a meditation practice. All three of these mindfulness exercises have been shown in research to increase mitochondrial function.

• Fast between meals or try the ketogenic diet. Reducing caloric intake has been proven to help mitochondrial function.  Reducing your carbohydrate intake can also improve energy production and reduce insulin spikes that cause inflammation.

• Reduce toxic exposure and oxidative stress. Consider talking to your doctor about your environmental exposures such as… Check out Scorecard to see who is polluting in your zip code. Make sure you are consuming organic produce and meats. Filter your water. Sauna and sweat on a regular basis. Invest in a good air filter. Be picky about what skin products you put on your skin. You can look at the Environmental Working Group to rate your products. Use healthy cleaning supplies in your home. Use low VOC paint and environmentally safe carpet. Get plastic out of your kitchen. Cook in clay, cast iron, glass, or stainless steal. Find a way to be zen. Stress wrecks your mitochondria so reduce and manage your stress.

• Increase negative ion exposure by ingesting raw plants and algae (chlorella or spirulina). You can check out my spring smoothie for a healthy green drink recipe. This is a great way to incorporate more nutrient packed plants into your diet. Start drinking alkalized water to neutralize your free radicals. Spend more time in nature and walk barefoot. You get more antioxidants from walking in nature than any pill could give you. Take a walk by the ocean; the ocean is filled with negative ions.

Working on your mitochondrial function can help you feel amazing. You can feel more productive and restore health to your life. It’s easier than you think.  What would you do with more energy?  I’d love to hear about all the wonderful things you can do with more energy. As always, I’m here to help and support you in health. Please call my office at 303.284.3180 to learn more about how I can help you maximize your energy.

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So Much to Be Thankful For

I just wanted to take a minute to thank you. With love and gratitude I want
to thank each one of you for being a part of my life. Thank you for the
opportunity to work with you and your family. It is an honor to have the
chance to watch you overcome your health concerns and see you achieve your
goals. I never stop learning and growing as a doctor. I am inspired by your
stories every day. I’ve seen special needs children speak, crawl and walk
for the first time. I’ve seen immunological issues that had gone on for
years vanish. I’ve seen mood disorders stabilize. I’ve seen so many
complicated cases over the years and I thank you for your trust and faith in
my practice. You are all special to me.

In the spirit of giving… If you are considering investing in a Infrared
Sauna for detoxification, my favorite saunas are on sale this week at High Tech Health!

Please contact them for pricing. If you give them my name they will offer you the Black Friday
price. 

 http://www.hightechhealth.com

Happy Thanksgiving.

Best wishes,
Shelese Pratt, N.D.

by Dr. Shelese Pratt ND @ Flatirons Naturopathic Clinic

Boulder, Colorado

303.284.3180

818 W South Boulder Rd, Suite 200

Louisville, CO 80027

The Castor Oil Pack

Background:

The castor bean (Oleum ricini), also know as Palma Christi, due to its shape and healing properties, is known principally as a cathartic (strong laxative when taken internally). A gentler use is in the form of a pack placed over the abdomen, usually with heat applied. The oil is absorbed into the lymphatic circulation to provide a soothing, cleansing, and nutritive treatment, which stimulates immune function via lymphatic stimulation and tonifies internal organs.

Use:

The castor oil pack has many applications, and has been used in specific cases such as uterine fibroids and ovarian cysts that are non-malignant. Other conditions, which respond well include: headaches, liver disorders, constipation, diarrhea, intestinal disorders, gallbladder inflammation or stones, conditions with poor elimination, night time urinary frequency, inflamed joints and most importantly, general detoxification.

It is to be used with caution in pregnancy or during menstruation, as it may create additional bleeding.

What you need:

  • Castor oil
  • Old towel
  • 36” X 10” white cotton flannel or wool flannel
  • Hot water bottle or heating pad (optional)

Procedure:

  1. Fold flannel into 2-3 thicknesses to fit over your entire abdomen. In many cases (especially if there is a breast or lung issue). Cover the ENTIRE chest and abdomen.
  2. Drizzle approximately 1/8 cup of castor oil onto the flannel. Fold flannel in half to add the oil. Unfold and apply to abdomen. (NOTE: The first couple of weeks you use the pack, you will have to add an additional tablespoon of oil every 3-4 days. Eventually, the pack will be saturated enough that reapplication of oil should only be needed every 1-2 weeks). The pack should not be dripping with oil. As an example, it should have just enough oil to make a slight oil mark on furniture, as if you were going to polish it.
  3. Lay an old towel out on the surface you will be lying on. This will prevent STAINING, as castor oil stains and you will not likely be able to get it out, so be cautious.
  4. Ideally, lie on your back, with your feet elevated (use a pillow under your knees and feet), placing flannel over entire abdomen (or chest), cover with a towel and then place a hot water bottle or heating pad on top. (NOTE: Heat is not required during warm weather months).
  5. Leave pack on for 45-60 minutes. This is an excellent time to practice visualization, meditation, or relaxation breathing. (This involves placing one hand on your diaphragm and the other on your lower abdomen. As you breathe in, force your lower abdomen to swell like a balloon. With each breath out, practice relaxing your jaw and shoulders. As you practice more, relax all of the muscles in your body. Alternatively, you may prefer to just sleep. Some people will wear the pack all night using an ace bandage to hold it in place.
  6. After finishing, if necessary, you can remove the oil with a solution of 2 tablespoons of baking soda to one quart of water or often hair conditioner works well. You may also choose to leave the oil on the skin to be totally absorbed over time. (NOTE: There should be only a very think film of castor oil on the skin, when you finish the treatment).
  7. Store the pack in a large zip-lock bag. Reuse the pack many times, adding more oil, as needed, to keep the pack saturated. Replace the pack after it begins to change color (usually after several months).
  8. For maximum effectiveness, it is necessary to apply the pack, as often as possible. Try using the pack at least 4 consecutive days per week for at least 4-6 weeks. Patients, who use the pack daily, will receive the most beneficial effects. Once the pack has been used at its’ effectiveness felt, most patient will continue to use the pack on a regular basis for many years.

The “DO ANYWHERE” Castor Oil Pack

  1. Add castor oil to the flannel until it is saturated (usually taking 1-2 weeks)
  2. Apply to abdomen (or entire chest).
  3. Wrap abdomen with an old towel so it overlaps at front.
  4. Tie this comfortably tight by using 2 ace bandages, one around the ribs and the other around the waist, to keep the pack close to the body.
  5. Apply heating pad or hot water bottle to maintain heat (if necessary).
  6. Wrap up in a robe/gown and read or relax for 45 minutes to an hour.
  7. Store pack, as previously described.
  8. Use the pack as often as possible (daily is preferred).

Alternatively:

Use a castor oil pack holder which is available online. It is a “self-contained” unit and eliminates all the mess. Once you try it, you will love it.

Alternative Method:

Many patients apply castor oil directly to the abdomen without the flannel pack. Proceed as before covering the area where the castor oil has been applied with a towel and place a heating pad or hot water bottle on top of the towel. This is often applied for the entire night and in the morning the castor oil will be totally absorbed through the skin. Remember to use old sheets on your bed, as the castor oil does stain (which will be permanent).

While this may be a more convenient way to apply castor oil, it is not as effective as using the flannel pack.[1]

[1] Taken from Appendix 8 of UNDA NUMBERS: An Energetic Journey to Homeostasis and Wellness, by Dick Thom DDS, ND

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How do we keep our New Year’s resolutions?

by Dr. Shelese Pratt ND @ The Pratt Clinics

Boulder, Colorado

303.284.3180

 At the beginning of the year we commit ourselves to exercise and eating better but eventually we go back to drinking 3 cups of coffee, skipping the gym and eating our comfort foods. By late February, most people forget their New Year’s intention.  Instead of making a New Year’s resolution this year, maybe you can commit yourself to making some lifestyle changes that last a lifetime.

Try to employ these basic tenants to health.  Print this out and focus on one topic per month to make them a habit.

January:  Chew your food and stop drinking anything with your meals.

February: Avoid your food sensitivities. If you don’t know what they are, you should try a food elimination diet or call my office and we can run a test.

March:  Take a quality probiotic, multi-vitamin (make sure it has folinic acid or MTHFR. Never take any supplement or food with folic acid), and fish oil.

April: Drink more clean water through out the day. Invest in a good water purifier, and drink ½ of your body weight in oz. through out the day.

May: Buy, prepare and eat green leafy vegetables and other colorful vegetables.  Leafy green vegetables are good for your liver and reduce inflammation in your body. Most people know they need more vegetables but they still don’t find them on their plate.

June: Go to bed earlier and get more sleep.

July: Exercise every day. Find a friend that will take a class with you. It’s harder to skip out on your exercise routine if you have someone to hold you accountable.  

August: Meditate for 5 minutes everyday. It can be as simple as lighting a candle and sitting for 5 minutes each day.

September: Take 10 deep breaths every time you check your email. Take a breath in to a count of 4 seconds. Hold your breath for 4 seconds. Exhale your breath for 4 seconds. Hold your breath for 4 seconds. Repeat.

October: Focus on the positive. Try to avoid complaining and see the best in people.

November: Try to replace your coffee with green tea.

December: Drink less alcohol.

I suggest you build on the monthly topic and focus on adding a new tenant each month. Create new habits. Let’s see how you feel at the end of the year.  I wish you the best for a happy and healthy 2016.

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Eating Healthy Part 4: Manage Time, Budget, and Emotions for Better Health

by Dr. Shelese Pratt ND @ The Pratt Clinics

Boulder, Colorado

303.284.3180

Hopefully you have benefited from the first 8 steps of this series. Here are the last 4 tips for successful eating habits. Sometimes eating well can be expensive, time consuming, strategic, and means you have to employ new habits.

9. Eating Healthy On A Budget

I understand eating healthy costs more money. It is less expensive to eat packaged and fast food than it is to eat a meal with whole grains and fresh vegetables. When you look at the weekly grocery store inserts from your newspaper, the majority of the food that is on sale is from the center isles. These are usually processed foods, high in preservatives, sodium, food coloring, and artificial flavors that come in a box or a can. The problem is that eating the standard American diet causes all of the major health diseases such as obesity, heart disease, hypertension, and diabetes. Saving a few pennies at the checkout counter may cost you dearly in the long run. If you invest in nutritious food now, you can avoid high health insurance costs and medical bills later in your life. There are ways to eating healthy on a budget. Look at my resources page for options to afford eating well and lowering your grocery bill. Here is another great blog on how to eat organic, on a budget. http://foodbabe.com/2013/05/20/how-to-eat-organic-on-a-budget/.

10. Time

Eating well often takes a little more time, organization, and effort in the beginning.  Having the ingredients you need in your pantry will make it easier to be prepared to make healthy choices at meal time. Sometimes it is best to start with recipes that are quick and easy. I usually make extra food at dinner to eat for lunch later in the week. I also make extra ingredients like quinoa to add to other dishes. I make ingredients once and use them all week.  I plan my meals before I go to the grocery store and I keep my kitchen packed with a staple of healthy food choices. We always have a variety of vegetables, nuts, and fruit in my kitchen.

11. Out of Sight, Out of Mind

Do you know your food sensitivities? If not, you should. Avoiding food sensitivities can help you lose weight, decrease inflammation and heal chronic health issues. If you are trying to avoid certain foods, get them out of your kitchen. For example, if you are dairy free, it is best not to have dairy in your refrigerator. If someone else in your house still eats dairy, maybe you all can agree that they will eat dairy outside of the house so you aren’t tempted. I know this one can be tricky. Your willpower and discipline can be tested when unhealthy foods are readily available.  Remind yourself and your family, that food sensitivities need to be taken seriously and keeping these foods away from you will make you more successful with your goals.

12. Don’t Get Hangry (Hungry and Angry)

Make sure you balance your blood sugar by eating regular meals with protein and fiber.  If you skip meals or eat foods that are high in simple carbohydrates, you are more likely to grab foods that are high in sugar to try to bring your blood sugar back up quickly. Unfortunately, you will find yourself in a vicious cycle of highs and lows throughout the day if you keep eating this way. Try to organize your day and keep your body on a schedule. Eating at the same time of day helps your body know when it is hungry. Eating at the same time everyday you will also balance your energy and mood. Balancing your blood sugar will help you sleep better at night.

Eating well is a process. I am here to help.  I love to offering ways to make eating fun and enjoyable. Eating healthy doesn’t need to feel like deprivation. Please see my resource page for recipes and if you need more support please call my office 303.284.3180, and we will schedule time for you.

Our Favorite Recipes

Apple Crisp

Ingredients:

2-6 Organic apples, 2 Tbs of Ghee, 1 tsp of cinnamon, ¼ of gluten free oats, 1 tsp brown sugar.

Directions:

Pre-heat oven to 250 degrees
Peel and cut up apples
Put the apples in glass Pyrex bowl
In a separate bowl, combine butter, cinnamon, oats and brown sugar
Fold in the gee, cinnamon, oat, and brown sugar mixture into the Pyrex with the apples
Cook apples and mixture for 30-45 minutes
Serve warm

Bieler’s Broth “The Original Healing Soup”

Ingredients:

3 stalks of celery
3 whole zucchini
’
2 cups of string beans
1 cup of (ltalian)parsley

(These ingredients are rich sources of organic potassium and sodium.)

Directions for making the broth
: Put 1 cup of water into a stockpot. Put the string beans in first and steam for about 5 minutes. Then, put in the celery and zucchini into the pot and steam for another 5 – 7 minutes or until tender, but still crisp. Do not overcook.

Put the vegetable water and the cooked vegetables together into the blender. Blend until liquefied. Add a teaspoon of raw unsalted butter and a large handful of parsley. Blend again until parsley is liquefied.

Dosage: Drink 2 cups a day of the brothlsoup for an excellent way to stay healthy.

Uses: The original recipe was developed by Maverick physician, Henry Bieler to heal a variety of illnesses. Many times, the soup was used as a fast or general detox.  

Dr. Bieler’s Health Broth
, Adapted from “Food is Your Best Medicine” Wonderful for a Fall or Winter Detox. The liver and probably other  organ’s use those elements to clean and revitalize the body. Occasionally, when you’re sick, the best thing to do is not eat. Drink Dr. Bieler’s healing broth recipe for energy, weight loss, and cleansing.

“Optional add 1 clove of garlic. 

Herb Rubbed Lamb Chops

Ingredients:

1 Package of 3-6 lamb chops (can be purchased from COSCO), 1Tbs fresh rosemary, 1 Tbs fresh mint, ½ tsp salt, 2 cloves pressed garlic, 1 tsp olive oil.

Directions:

Mortal and pestle rosemary, mint, salt, garlic, and olive oil together
Coat each side of the lamb chops with herb mixture
Place lamb chops in a cast iron skillet on medium-low heat
Cover skillet
Cook each side 5-7 minutes

Lamb Meatballs

Ingredients:

1.5 – 2 lbs Ground lamb (from Wholefoods); 1 tsp salt, 2 tsp cumin, 3-4 cloves of garlic pressed, 2 Tbs of parsley chopped. 

Directions:

  1. Mix all ingredients in a medium-sized bowl
  2. Roll meat mixture into one inch round meatballs
  3. Heat cast iron skillet on medium-low heat with 1 tsp olive oil
  4. Cook meatballs until cooked through
  5. Serve with Tzatziki

Bone Broth or Gluten Free Chicken Noodle Soup 

Ingredients:

Whole organic chicken with bones, 2 cups celery, 3 cups carrots, handful of parsley, whole medium-sized onion, 2-3 Shitake mushrooms (all coarsely chopped), rice noodles, chicken broth, salt and pepper.

Directions:

  1. Soak clay roasting pot in water or use a seasoned cast iron Dutch Oven
  2. Add whole chicken in the pot
  3. Cook in clay pot or Dutch Oven at 475 degrees for 45 minutes – 1 hour
  4. Debone chicken carcass
  5. Puree onions and mushrooms with water in Blendtec Blender
  6. Put all the parts of the chicken (bones, skin, ligaments and drippings) into a crockpot with the celery, parsley, onions, carrots, salt and pepper, and water to top
  7. Cook on low for 12-24 hours
  8. Once the bones have been cooked 12-24 hours, strain all of the vegetables, bones, and meet from the broth
  9. Put strained broth back into the soup pot
  10. Add a new supply of carrots, parsnips, pureed Shitake mushrooms and onion, rice noodles and chicken to the broth
  11. Cook until the vegetables are cooked
  12. Serve hot

Cauliflower/Brussels Sprouts

 Ingredients:

1 Head of Cauliflower or Brussels sprouts, 2-4 Tbs Ghee, 1 package of pancetta, 1 yellow onion, 2 cloves of garlic chopped.

Directions:

  1. Blanch cauliflower or Brussels sprouts (once vegetables begin to boil, take them off the burner)
  2. In a cast iron skillet, combine all ingredients and cook on high heat until the cauliflower or Brussels sprouts are brown

Chicken Sausage Omelet Delight 

 Ingredients: 

1 lb Organic chicken sausage (pre-cooked) diced up, ½ small onion, 1 Tbl cooked quinoa, 5 cherry tomatoes, 2 Tbls butter, 2 eggs, cheddar cheese (optional), and avocado (optional).

Directions:

  1. Cook chicken sausage in a cast iron skillet and then dice up meat
  2. In cast iron skillet, sauté butter, onion, cherry tomatoes, and Quinoa (cooked) for 4 minutes
  3. Whip eggs in a bowl with a splash of water
  4. Pour eggs and chicken sausage into sauté mix. Add avocado and cheese, if desired
  5. Cook both sides of Omelet

Egg Muffins

Ingredients: 

8 Organic eggs, 8 oz cooked ham or organic chicken sausage, 1 cup diced organic red bell pepper, 1 cup diced onion, 1/4tsp salt, 1/8 tsp ground pepper, 2 Tbls water.

Directions:

  1. Preheat oven to 350 degrees
  2. Grease 8 muffin tins or use cupcake liners
  3. Beat eggs in large bowl
  4. Mix in ham or chicken sausage, bell pepper, onion, salt, pepper and water in with eggs
  5. Pour egg mixture evenly into muffin tins
  6. Bake 18-20 minutes, until cooked through

Ground Turkey Sauté 

Ingredients: 

1.5 – 2 lbs Organic ground turkey, bison, or grass fed beef (can be purchased at COSCO), 3 cloves of chopped garlic, 1 yellow or red onion, 2 carrots chopped, 3 leaves of chard or kale chopped up 1/8 of a red cabbage head chopped up, a handful of cherry tomatoes cut in half.

Directions:

  1. Brown meat in a cast iron skillet
  2. Add garlic, onion, carrots, chard/kale, red cabbage and cherry tomatoes and sauté until vegetables are cooked through

High Energy Smoothie

Ingredients: 

1 Organic banana, 1Tbs almond or peanut butter, 1 cup of frozen organic strawberries or blueberries (can be purchased at COSCO), 1 – 1.5 cup hemp or almond milk.

Directions:

  1. Put all ingredients in a blender, food processor and blend until ingredients are liquefied
  2. Drink!

Kale Chips

Ingredients:

One bunch of organic kale, olive oil, salt.

Directions:

  1. Pre-heat oven to 200 degrees
  2. Wash Kale leaves
  3. Remove the spine of each Kale leaf and tear the leaves into bite-sized pieces
  4. Massage kale with olive oil
  5. Place kale on a cookie sheet
  6. Sprinkle with Sea Salt
  7. Bake in oven for 1 hour

To Make it easy, I have provided a grocery list below:

Nuts:

Almonds

Almond Butter

Cashews

Hazelnuts

Vegetables:

Rainbow Carrots

Sugar Snap Peas

Celery

Broccoli

Cauliflower

Brussels Sprouts

Spinach 

Parsley

Cilantro

Organic Kale

Watercress

Onions- Yellow and Red

Green Peppers

Garlic

Mint 

Rosemary

Fruits:

Organic Granny Smith Apples

Frozen Organic Blueberries

Frozen Organic Berry Mix

Frozen Organic Strawberries

Organic Pears

Bananas

Beans:

Navy Beans

Garbanzo Beans

Black Beans

Hummus

Falafel 

Pesto

Protein:

Lamb

Grass Fed Organic Beef

Eggs

Buffalo

Turkey

Milk:

Hemp Milk 

Almond Milk 

Coconut Milk

Grains:

Quinoa

Wild Rice

White Basmati Rice

Rice Pasta

Sea Salt

Ghee

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Eating Healthy Part 3: Connecting, Visualizing & Movement

by Dr. Shelese Pratt ND @ The Pratt Clinics

Boulder, Colorado

303.284.3180

I hope you had a wonderful Thanksgiving! I am back to talk with you about ways to improve your mindset around food. Please review the previous blogs for the first 4 suggestions. Here are the next 4 steps in my program to implement into your life for vibrant health.

5. Visualize your Health

Ask any high performance athlete how important it is to visualize success. I say, try the same thing with your health. Imagine what your life would be like if you felt healthy and energized all the time. What would you do with that extra energy? Picture it in your head and write it down. Create a healthy meal in your mind’s eye.  How would it taste? How would your body feel if it was thriving? Then you should imagine how that would change your life. This visualization will help you make your goals a reality.

6. Hug It Out

Touching other people releases oxytocin. This hormone makes us feel connected to our loved ones. It also helps us control our appetite and reduce food cravings. So go give someone a hug!

7. Mediation

Scientist found that regular meditation creates structural changes in the parts of the brain involved with monitoring focus and self-control. It’s pretty simple to do and can be done in minutes. I would suggest with starting a sitting mediation practice and commit to 5 minutes everyday at the same time. Add a few minutes each week. Maybe by week 5 of your meditation you can sit for 15-20 minutes.  Mediation will also help you create more awareness in your life. This awareness will allow you to choose if you are actually hungry or if you are feeling emotional or board.

8. Move It or Lose It!

Sometimes we are more motivated to eat healthy when we are exercising. I’ve had days when I come home from work tired and the last thing I want to do is exercise. Instead, I could sit home, watch a movie, eat dinner and follow it up with a gluten free brownie and a glass of wine. I rarely make this choice, because I know that if I go exercise I will feel less stressed, more energized, and make better decisions about what I will eat.  After I exercise, I don’t want that brownie or glass of wine. I would rather have vegetables and a tall glass of water.  Exercise is a powerful motivator for better health in general. When we exercise we feel more committed to how we treat our body.

By practicing visualization, hugging, meditation and exercise you will become more present in your body. You will become more connected to mindset of health and ultimately change your relationship to food in a positive way. 

If you have any questions please call my office. I am here for you.

Click here to explore our services at Flatirons Naturopathic Clinic.

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Eating Healthy Part 2: Intentions & Tracking

by Dr. Shelese Pratt ND @ The Pratt Clinics

Boulder, Colorado

303.284.3180

I hope you are starting to employ the first few steps towards a healthy diet and lifestyle. Loving yourself, practicing mindfulness, and looking at your habits can make big changes in you life. Here are the next 2 steps in my 12-step process. Please remember to take time to incorporate each one with time. That way you can make small steps with profound changes.

3. Practice Intention

Set a realistic intention separate from your goal. It is best if you can set it for something bigger than yourself.  An example might be being a healthy role model for your kids, so they grow up making wise choices in their diet.  What do you love most in life? Who do you want to impact? Maybe your kids or your partner inspire the changes you want to make. Or possibly, you set the intention for your own happiness and wellbeing.

4. Keep Yourself On Track

Keep a food journal. Write down every thing you eat and how you feel after you eat it. This will make you more aware of your eating habits and what foods you are gravitating towards. It’s amazing how many people have told me that they have a really healthy diet and show up in my office shocked at how much sugar they consume.  Sugar is hidden in so many foods you would never think of. If you look at most packaged food, you will find almost all of it has some kind of sugar.  Click here to read about the sneaky ways sugar shows up in your diet without you even knowing.

Keeping a food journal is an easy thing to do online with sites like myfitnesspal.com. Myfitnesspal.com is an extensive nutritional and calorie database. You can load the app onto your computer and phone free, so you can keep track of the foods you eat anywhere, any time. 

As always, please let us know if you need any help. We are happy to support you in your journey toward a vibrant healthy life.

If you have any questions please call my office. I am here for you.

Click here to explore our services at Flatirons Naturopathic Clinic.

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Eating Healthy Part 1: Mindfulness & Habits

by Dr. Shelese Pratt ND @ The Pratt Clinics

Boulder, Colorado

303.284.3180

There are so many different ideas about how to live a healthier life. I understand, it can be a confusing road to go down. There are a lot of articles online that give advice and it’s hard to know what to believe. Over the next 6 weeks you will be getting my 12-step program to eating healthy.  These 12 steps have proven themselves over the last 11 years of my practice. If you take the time to work on them, one at a time, it will pay off in a life-changing way. Spend one to two weeks on one area and make changes gradually. Rome was not built in a day. These strategies take time to integrate into your life. I am here to coach you when you need support.

1. Mindfulness

When you eat your next meal, slow down and be more conscious of what you put into your mouth. Take your time and mindfully chew every bite. You’ll be amazed how much more you enjoy what you eat.  Reconnect with the sensual pleasure of food.  Scan your senses and see how you feel. What does your food smell or look like? What does the food feel and taste like on your tongue? What does the food sound like when you eat it? This technique will help you slow down and savor your meal.  You can also count how many times you chew to slow down and be present when you eat. Expressing gratitude for your meal, to the farmers who grew your food, and the plants and animals that are providing you nourishment will also help you stay more connected when you eat.

2. Habits

Eating healthy can feel like creating a new habit or neurological blueprint. On average, it takes 66 days to form a new habit. So take it one step at a time. Set realistic goals. Be specific about what you would like to accomplish. Sometimes we can make short-term goals that turn into life-style changes for the better. Once, I had a patient who needed to give up dairy to cure her chronic sinusitis and eczema. We set a goal to eliminate dairy for 3 months. After 3 months she was allowed 1 cheat day every week. Within 9 months she no longer wanted the cheat days and no longer had any issues with her allergies, sinus infections, or skin problems. 

Sometimes it’s also encouraging to look at how far you have come in your goals.  I would also recommend that you share your goals with your friends and family. They will love and support you. Update them on your progress so they can celebrate your success with you.

Staying mindful and present will help you change your habits and enjoy you food.

If you have any questions please call my office. I am here for you.

Click here to explore our services at Flatirons Naturopathic Clinic.

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How to Battle the Back to School Bug

by Dr. Shelese Pratt ND @ The Pratt Clinics

Boulder, Colorado

It’s that time of year again. Fall is the time of year when our kids go back to school and we dread every sign of a sniffle, cough, and sore throat. There are some great ways to keep you and your child healthy through this season.

From a Chinese medicine perspective, lung energy (qi) is more vulnerable this time of year.  So, fall is a good time of year to start eating more cooked foods. It’s time to stop feeding your children salad and switch to bone broth and steamed vegetables. The body needs more warmth as the temperatures start to get colder outside.

Getting more sleep is also very important to keeping our adrenals and immune system healthy. Elementary school children need at least 10-12 hours. Middle school aged children need 9-10 hours of sleep. Teenagers and adults need between 7-9 hours of sleep. Everyone has a sweet spot of just enough sleep to keep them feeling their best. I have a 12-year-old son who is so much better behaved and focused when he gets at least 10 hours of sleep.  Most of our kids have gotten used to staying up late over the summer and we need to dial back their bedtime. Getting enough rest is important to keeping the immune system functioning at it’s best.  If we start getting them to bed early before they go back to school, their adrenals won’t be so stressed when the alarm goes off on the first day of school. That way they aren’t starting the year tired or wired from early mornings.

Sugar wipes out the immune system. I suggest going easy on sweets this time of year. You might choose to avoid ice cream now that summer is over. Remember cold foods this time of year are not a good option. This is because the body is already vulnerable to the temperatures outside getting colder at the same time. Warm apple crisp with a little coconut sugar would be a better dessert choice.

Reducing stress is important to keeping the immune system healthy. By eating warm healthy foods, getting enough sleep, and reducing sugar consumption, you will reduce internal stress. This will keep you and your child healthy and more focused as we start this school year.   Having well rested and well fed children makes every parent’s job easier and less stressful. Mornings can be tough to get anywhere. The beginning of school is probably one of hardest times to get everything together. 

Don’t forget to take your Vitamin D and probiotics this fall. These both help keep your immune system strong all winter and they also help lift your mood as we head into the darkest time of year.

Let’s start the year with success and health! If you or your child suffers every fall from colds and flu, it might be a good time to come in and have a consultation with me. I have many wonderful immune boosting supplements and/or herbs that will keep you well all fall and winter long.

To see the areas I focus on in Pediatrics click here.