Whole Health Family Medicine

08/24/2021

We are now officially Shine Functional Health!!!
Please Like/follow our new page https://m.facebook.com/Dr-Alison-Lechner-128145558847223/

Functional Medicine Doctor

08/26/2020

https://news.yahoo.com/coca-cola-bottled-poison-mexico-110014920.html

Now is the time to ditch soda and sugary drinks!!!
Increase your water consumption and try adding electrolytes!!! As always, read labels!!!

Mexican leaders link rampant soda consumption to COVID-19 deaths, blaming sugar for causing comorbidities such as obesity and diabetes.

08/16/2020

What can you do today to begin living a healthier, happier life? Take a walk outside. Don't eat that piece of cake in the fridge. Eat some berries instead. Sit in the sun for 10 minutes. Purge the processed and packaged food in your kitchen. Add a salad to your meals each day. Clean out that closet that has been bothering you. Say something positive about yourself to yourself.

** Begin anywhere. Just make it a positive step. You're worth it.

08/04/2020

Eating Healthy Fats can help lower your LDL cholesterol levels, lower your risk for heart disease and can help lower your blood pressure.

Good fats include: Olive oil, olives, avocado oil, avocados, coconut oil, almonds, cashews, walnuts, macadamia nuts, hazelnuts, pecans, flaxseed, sunflower seeds, pumpkin seeds, salmon, tuna, mackerel, herring, trout, and sardines, pasture raised eggs and pasture raised beef.

Be sure to include healthy fats in your diet every day!

07/20/2020

Be sure to get in your daily Vitamin D naturally during these summer months! Sit in the sun for 10 to 15 minutes each day for 10 to 15 thousand IU's of D!

07/12/2020

There are advantages to growing salads in your backyard! Ready made, nutrient packed lunch!

Green leafies are full of phytonutrients: folate, vitamin K, vitamin A, B vitamins, vitamin C, potassium, beta carotene, lutein, antioxidants and more!

A home garden is easy to start- you can grow your own food in a raised bed in your yard, in pots on your deck or patio, or even in pots in your home!

07/04/2020

We hope you have a great 4th of July weekend!

Pictures courtesy of Barry Butler Photography

07/02/2020

We are in a hot spell this week! Cool off with these healthy homemade frozen treats!

1 cup strawberries
1 cup raspberries
1 cup blackberries
1 cup blueberries
4 tsp lemon juice
Optional additions:
1tsp honey
a handful of spincah

Place berries 1 cup at a time in your food processor with 1 tsp of the lemon juice each time you add the cup of fruit until you have a puree. Pour into a popsicle mold. Freeze and enjoy!

06/27/2020

Tis the season for berries!
Berries are loaded with antioxidants and high in nutrients. They are high in fiber, vitamin C, can help lower blood pressure and cholesterol and reduce oxidative stress! And best of all, they're delicious!

06/22/2020

06/17/2020

What's cooking in your kitchen today?

Avocado Chicken Salad

Choose free range, antibiotic free, no added hormones chicken whenever possible *

2 Chicken breasts, cooked, cooled and shredded
2 avocados mashed- add a pinch of salt and pepper
1/4 cup cilantro
Juice from 1 lime
1 Tbsp salt
4 Belgian endive heads- separate leaves * or you can use cucumbers (2) cut lengthwise

In a large bowl, combine chicken, avocado and cilantro. Stir until chicken is well coated. Add lime juice and sprinkle with salt. Serve in endive or cucumber boats, or both! Can add almonds or any nut of choice.

Enjoy!!