Dr. Virginia S. Irby DC ACN

09/25/2025

What's that exercise sweet spot?

New research shows that walking at least 7,000 steps a day reduced middle-aged people's risk of premature death from all causes by 50% to 70%, compared to that of other middle-aged people who took fewer daily steps.

But walking more than 10,000 steps per day -- or walking faster -- did not further reduce the risk!

Several features make this study particularly interesting and informative. For one, it involved people in middle age, while most step studies have been focused on older adults. So the findings can begin to suggest ways to keep people healthier longer and to avoid premature death, as some of the participants experienced.

So lace up those shoes and get walking.... but not TOO MUCH!

09/24/2025

We've been talking a lot about pre-diabetes and diabetes this month as we move into "sugar season", and in reality MOST people are eating too much sugar... but where are you on that scale? Do you need to change a LOT or a LITTLE?

If you are wondering, you should consider getting your Hemoglobin A1C tested. This quick blood test only costs $23 and will let you know if you have healthy blood sugar, are prediabetic (5.7-6.1), or are type 2 diabetic (6.2+).

Call my office to order the test and then schedule an appointment for me to review it with you and make recommendations based on your results!

09/23/2025

Need to lose weight? Are you diabetic or prediabetic? Do you have issues with gas or bloating, yeast, bladder infections, auto-immune conditions?

A low carb diet may be just what you need to address these issues and more!

For patients with active infections, serious gut issues, out of control blood sugar levels, or people who need to lose weight soon, I suggest my "Sugar Control" diet.

This is a paleo-ish plan that emphasizes protein, good fats, and non-starchy vegetables. It avoids:
🚫 Sugar and sweeteners of any kind
🚫 Most Grains (limited pseudo grains like quinoa and brown rice allowed, 1/2 cup 2-3 days/week)
🚫 High sugar fruits (only berries are allowed 1/2 cup per day)

The health benefits include:
⭐️ Reduced appetite
⭐️ Weight loss
⭐️ Lowers bad cholesterol
⭐️ Reduces and balances blood sugar
⭐️ Lowers blood pressure
⭐️ Removes the "food" for bacterial/fungal infections
⭐️ Anti-inflamatory

If this sounds like something that you could benefit from check out the LINK to download the guide!
https://cascadechiropractors.net/wp-content/uploads/2018/10/Sugar-Control-Diet.pdf

09/22/2025

"Stop being afraid of what can go wrong and start being positive about what can go right."

09/19/2025

Today I've got a paleo version of my husband Richard's favorite soup: Zuppa Toscana! This soup is packed with flavor and always a hit at the dinner table.

This Paleo Zuppa Toscana is a low FODMAP version that is still packed with flavor. It's gluten free, dairy free, and so delicious!

09/19/2025

A perfect (paleo) bite of fall in every cookie! Try these Caramel Apple Ginger Snaps!

This healthy ginger snap recipe is mixed with dried apples and drizzled with caramel sauce for a paleo-friendly twist on the classic Christmas cookie!

09/18/2025

Struggling with sugar cravings? We've got something for that!

Gymnema is an herb traditionally used in Ayurvedic medicine to suppresses your ability to detect sweet tastes. Try it out! Suck on a tablet for 30 second before swallowing it, then try putting a piece of candy or something sweet on your tongue.... you won't be able to taste it!

Great for avoiding those mid afternoon or late night cravings!

09/17/2025

DID YOU KNOW: Yoga can be helpful in reducing blood glucose levels in patients with type 2 diabetes, according to studies.

Here are five asanas by yoga guru Grand Master Akshar for managing diabetes.

1. Marjariasana (cat-cow stretch)
2. Paschimottanasana (seated forward bend)
3. Adomukhi Svanasana (downward dog)
4. Balasana (child's pose)
5. Manduka Asana (frog pose)
Source: https://www.hindustantimes.com/lifestyle/health/yoga-for-diabetes-5-asanas-for-managing-the-condition-101631363474389.html

09/16/2025

What we eat has a huge impact on both our physical and mental health! 🍎🍗🍆🌰🍕🍑

If you want to feel good from the inside out, schedule an appointment with Dr. Virginia for Functional Nutrition!

What to Expect:
1) Nutrition and Lifestyle Plan:
Based on your health history and symptoms your functional nutrition practitioner will help you customize a nutrition and lifestyle plan to reduce inflammation and start the healing process.

2) Run Specific Functional Labs:
Your functional nutrition practitioner will help you identify specific labs that will help identify the root causes of your health challenges.

3) Review Lab Results:
Your functional nutrition practitioner will help you understand the lab findings and tweak and better customize your nutrition and lifestyle plan along with targeted supplements to reduce root cause issues in the body.

4) Ongoing Coaching:
Your functional nutrition practitioner will be routinely monitoring your health status and help you troubleshoot any roadblocks that come your way as you follow your specific healing plan and will run follow up labs to observe changes in the root cause health challenges as you improve your health.

The ultimate goal of a great functional nutrition practitioner is to empower you with a sense of self-sufficiency and mastery of your health that you can carry with you for life!

09/15/2025

"Success only comes to those who dare to attempt"

09/12/2025

Try these keto and paleo chicken wraps for a delicious and nutricious lunch option!

A sushi roll inspired Asian Chicken Collard Wrap with Asian dipping sauce. This recipe is Whole30, Keto and Paleo complaint.

09/12/2025

Today is the LAST DAY to order your HA2CG kit for our Tuesday start date! Call the office to pick-up your kit or have it mailed to you!