Antonella Aguilera-Ruiz, ND

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Antonella Aguilera-Ruiz, ND

As a naturopathic doctor, I help treat the root cause of disease in order to promote long term welln

This page is for informational and educational purposes only and is not intended to diagnose or treat medical conditions. The information on this page is provided with the understanding that it is not offering personal medical advice. Any information found on this page, including messages, postings or articles should not be considered a substitute for consultation with a health care provider. For personal medical questions or advice, please contact your primary care provider.

10/02/2022

I'm toying with ideas for the spring and want to hear from you! I put together a short survey to better understand what's going on for you and how I can help. It'll take 5 minutes and will be so helpful!

Link: https://form.jotform.com/220407101028135

29/01/2022

To my fellow practitioners! The Confident Clinician is a game changer. Like for reals.

Before TCC, I felt lost in the evidence and very lonely 😩 in the ND world. To be honest, there’s probably a part of me that felt less adept at the evidence because I have a liberal arts background vs a bachelors of science.

But TCC has proved me so wrong. What I needed and what we as a profession need (in my humble opinion) is place where we can dig and ask good and better questions so we really understand the evidence for interventions (or not). This makes us stronger.

If you like the challenge of living and asking good question while getting a good dose of answers too for things like depression, pregnancy, burnout , PMS, etc, do yourself a favor and run to grab a spot and let’s continue the movement towards the highest level of integrative care 💪🎉

You can join via the link in my bio!

22/01/2022

Stacks of books are among my favorite things. Empire of pain was totally engrossing and Patrick Radden Keefe is a master at this style. ‘Say Nothing’ (not pictured, but my first intro to him is thrilling btw). And I’m on my second reading of ‘Pasture Song.’ It has so much wisdom I needed to soak it in slowly ☺️.

📖

10/12/2021

🎄✨A technique to transform holiday stress✨

I’ve been having more conversations lately with people anxious about the holidays. We’re setup to expect ourselves to produce a holiday season that is picture perfect, full of gift-giving, sharing, and elaborate meals.

Instead, the holiday season can be a generous opportunity to set an intention and practice boundaries.The points ahead can help make it a formal practice by offering a structure within which to write or reflect.

💗➡️ Set an intention: Spend a few minutes in quiet and with curiosity reflect on what sort of holiday experience do you want to say YES to? Or what would January feel like without (too much) chaos or stress? Open to the possibility of experiencing joy and presence during this time. See if a phrase arises like “I intend to do the best I can” or “I want to be more present” or “May I experience more joy and well-being during the holidays.”

Write down the intention that comes up and revisit at the start of each day or whenever apprehension arises.

💗➡️ Clarify your priorities:
From this intention, you can then create a reference point for priorities.

Are my actions and intention in alignment?

If my intention is to share quality time with my loved ones, for example, then maybe having a coffee date with a close friend is a more important priority than spending hours trying to find a gift.

💗➡️ Give yourself the permission to set boundaries:
Committing to your intention will provide the flexibility to say no when you need to. Politely declining a request or not adding another activity to the list maybe the most compassionate action to foster a more positive experience. I like to think of choosing the discomfort of “no” over the resentment of feeling overtaxed, overburdened, or spread too thin.

Most importantly, though, remember this is a gentle process. Not one to beat ourselves up about or feel guilty for failing at. More than anything, it's a inquiry and exploration about noticing places of ease in a time that can feel tight and rushed. Applaud and appreciate any moment that feels the tiniest bit more joyful. That is gold!💫

08/12/2021

Full disclosure: I have not always been a fan of mung beans and rice. I had seen people at school do "mung bean cleanses" and eat little bowls of mush all day and look pale and weak. I thought it seemed somewhat tortuous. I would have totally written them off had it not been for my mom, who gave them a bit of a makeover and finally convinced me to try them. It just so happens mung beans and rice are an incredibly healing food and in her skilled hands have turned out to be a go-to recipe during busy weeks. 💫

👉 The stew contains the powerful trifecta of onions, garlic, and ginger that are great for maintaining healthy gut flora and promoting healthy digestion
👉 The wonderful spice mix of turmeric, fenugreek, coriander, garam masala, and cumin is anti-inflammatory
👉 Together, the beans and rice form a complete protein and are easy to digest and assimilate
👉 Full of an assortment of vegetables, it is a nutritional powerhouse

Below is her recipe for what was misunderstood by my dad as "Monkey Beans" and has lovingly become the dish's new name.⤵️

✨ Spice Mix ✨
1/2 tsp fenugreek seeds
1/2 tsp coriander seeds
1 tsp cumin seeds
cardamom seeds from 5 pods (smash with side of knife to break and remove seeds)
1/2 TBS turmeric
1 tsp garam masala

✨ Spring Monkey Beans ✨
1/2 cup brown basmati rice
1/2 cup mung beans
3 TBS ghee (or extra virgin olive oil)
2 heaping TBS of spice mix (see above)
1 onion, diced
2 garlic cloves, minced
1 inch piece of ginger, peeled and minced
1 carrot, diced
2 celery stalk, diced
1 cup English peas
1 bunch of kale, ribs removed and thinly sliced
1 avocado, sliced
Redmond’s real salt

✨Head to my website for the full recipe + directions: https://linktr.ee/drantonelland

06/12/2021

💗 3 simple food rules 💗

I was recently making copies of a recipe to share and came upon Alice Waters’ fundamental guidelines from The Art of Simple Food ⤵️

"Eat locally and sustainably
Eat seasonally
Shop at Farmer’s Markets
Plant a garden
Conserve, compost and recycle
Cook simply
Cook together
Eat together
Remember food is precious”

Seeing them again got me thinking that when we talk about nutrition the conversation can often get a bit confusing and, at times, contradictory. Unfortunately, I think we’ve even become scared of our food and are quick to label items as good vs bad. And while I strongly believe that clinical nutrition is a valuable treatment strategy, I can also understand that it is a bit crazy making to make sense of all the nutrition advice that bombards us. So, I wanted to share my tried and true food rules (which include Waters' guidelines):

🌟 Eat Real Food: I think this sums up a whole-food based lifestyle. If it’s real, meaning it has no high fructose corn syrup or ingredients I can’t pronounce, then I’m going to eat it or at least, try it.

🌟 Eat seasonally: Eating tomatoes when they are in season, for example, means that we get to enjoy them at the prime in terms of taste and nutritional value. And each season there is produce that is worth waiting for!

🌟 Bless your food and leave guilt at the door: Sometimes it's impossible to eat the “perfect” meal. Either we are guests at someone's home or on a trip and the least worst option is airport food. If it isn’t something you are truly allergic/sensitive to, bless it, give thanks, and try to enjoy each bite mindfully. The same goes for the piece of cake or croissant. Food does not digest well mixed with guilt. Be present and it will nourish you without creating harm.

There you have it. My three fundamental thoughts on food. Of course, specific dietary advice should always be discussed with a qualified health practitioner, but I think these guidelines are quite powerful and have really shifted my relationship with food to one of celebration and nourishment.

Wishing you many happy meals!🍽🙌

03/12/2021

Today's recipe was inspired by a dinner at a wine bar in Venice. Zinqué was loud and bustling and way cooler than I'm used to. But, tucked amongst the long drink list and posh customers was a humble bowl that felt exactly like my kind of thing. It's updated for you here with a seasonal twist and a touch of the Mediterranean.👌

Some may wonder why it's a "stinky zinque" bowl? That comes from my dear friend who nicknames things and told me we'd be eating at Stinky Zinque. Funny name for a restaurant, no? Funnier that I didn't bat an eye.👀

⭐️ The Stinky Zinque Bowl ⭐️
➡️serves 3

1 Delicata squash, cut into 1/2 inch slices
1 large red onion, cut into 1/2 inch slices
1 tsp za'atar
3 large handfuls of arugula + any other additional veggie of choice (roast beets go nicely too)
extra virgin olive oil
lemon juice
sea salt
3 portions of cooked brown rice
6 oz shredded organic chicken or protein of choice (egg, turkey, lentils, etc.)

🌱Green Tahini Sauce
1/4 cup tahini
1/4 cup + 2 TBS cold water
juice from one lemon
two garlic cloves, finely minced
1/4 cup cilantro/parsley (chopped finely if making by hand)
1/8 tsp cumin
1/4 tsp salt

✨Head to my website for the full recipe + directions: https://linktr.ee/drantonelland

01/12/2021

5 steps for cold and flu season🤧⤵️

From a functional medicine perspective, going into cold and flu season, the focus is on priming and supporting the immune system to move through a sickness efficiently and without complication.

Here are five steps you can take to help prevent and treat colds and flus:

💗 Don’t underestimate your self-care routine: good sleep is essential for proper immune function. And studies have shown that both meditation and exercise can help prevent, or reduce severity and length of an upper respiratory infection.

⭐️ Optimize vitamin D: the BMJ concluded that vitamin D supplementation helped reduce the risk of infection. Interestingly, people who supplemented with vitamin D daily or weekly had benefit, whereas people who received single super doses did not.

🍊 Take vitamin C: vitamin C has been shown to help prevent and reduce symptoms of cold and flus. In one study, participants were taking between 3-6 grams. At higher doses, just know that it can lead to loose stools and dosing may need to be reduced, accordingly.

🥣 Drink broth: homemade bone broth is going to have gut healing effects that will contribute to improved immune function. You can supercharge your broth by adding grated ginger, green onions, and turmeric and topping it with kimchi or sauerkraut for an extra probiotic boost.✨ (add the fermented foods when it’s warm, not hot off the boil)

🫐 Load up on berries: berries are full of antioxidants and also have strong antiviral activity. In winter, buying frozen and adding them to smoothies is probably your best bet.

Of course, it’s always helpful to have the guidance and supervision of your health care provider. These suggestions, though, will fortify your cold and flu toolkit.🙌

Stay warm!

29/11/2021

🍅🥘Shakshuka + Hummus

This is pure comfort food. I like mine with a pile of cilantro, but parsley will do the trick too. In deep winter, I’ll use roasted peppers instead of fresh or leave them out completely. Most recipes will include harissa, but it’s not something I always have, so I just throw in a touch of red pepper flakes. In short, have fun with it as it’s super flexible. And delicious.🍳

➡️ Shakshuka:
1 28-oz canned tomatoes
1 onion, diced
2 red bell peppers, diced
3 garlic cloves, finely chopped
¼ tsp red chili flakes (or to taste)
1.5 tsp ground cumin
¼ tsp dried oregano
sea salt
extra virgin olive oil
cilantro, for garnish
4 eggs (pasture raised if possible)

➡️ Hummus:
½ cup dried garbanzos, soaked in fridge for 24 hours
1 garlic clove, peeled
¼ tsp baking soda
¼ cup tahini
2 TBS lemon juice
~⅓ cup cooking water
¼ tsp cumin
sea salt

➡️ Sweet potatoes:
2 sweet potatoes, sliced into thin rounds
1 TBS extra virgin olive oil
1/2 tsp sea salt

Head to my website for the full recipe + directions ✅ https://linktr.ee/drantonelland

25/11/2021

It is the holiday of giving thanks, but I firmly believe that gratitude has tremendous benefit if extended beyond the holiday season.💫

🔑The power lies in actually establishing a practice, not just having an attitude of gratitude. Two of my favorites are:

💌 Writing a gratitude letter: In this first practice, you write a letter to a family member, friend or mentor acknowledging something they’ve done that you are grateful for. If you have the opportunity, you can deliver it in person and read it aloud. If you’re like me, you should also bring a box of Kleenex.

✍️Gratitude Journal/Jar: The practice here is to create a habit of writing down things you’re grateful for on a daily basis. That can happen in a journal or on colorful paper added to a jar. Start at 3 things everyday and eventually move up to 5, then 10!

I do hope you’ll take the holiday at a starting point for a gratitude practice of your own. Every reminder of our wholeness and humanity is medicine for body, mind and soul.

Happy Thanksgiving all!💗

24/11/2021

🍓🍰Strawberry and Rhubarb Cake
adapted from My Darling Lemon Thyme
serves 8

💗 Fruit:
1/2 lb rhubarb, cut into small chunks
1/2 lb strawberries, stems removed and quartered
2 TBS grade B maple syrup

💗 Cake:
6 TBS unsalted butter, room temperature
1/2 cup grade B maple syrup
2 eggs, room temperature
2 tsp vanilla
1/2 cup whole milk Greek yogurt

1 cup brown rice flour (160 grams)
1/4 cup buckwheat flour (35 grams)
1/2 cup ground almond flour (75 grams)
2 tsp baking powder
1/2 tsp salt

✨Head to my website for the full recipe + directions: https://linktr.ee/drantonelland

22/11/2021

I’m a pretty avid reader and usually have about 3 books going at a time. The following list is my tried and true; the books I come back to for inspiration, relief or a kick in the pants. They remind that health is not only about the absence of disease, but about a whole, healthy, and rich life.📚✨

❣️When Things Fall Apart by Pema Chodron: I was once on a retreat and the teacher asked people to raise their hands if they had come to meditation via a book or talk of Pema Chodron’s. Almost everyone raised his/her hand. Her voice is real and gentle and her instruction is so practical.

❣️The Gifts of Imperfection by Brené Brown. She describes the ten guideposts of people who live wholehearted lives. When I think about health and what it means to heal and be well, I hope it is in service of the opportunity to experience wholeheartedness.

❣️Awakening Joy by James Baraz. Making changes in our health and life are not always easy. James is an encouraging narrator with practical tools to help us feel everything in our life, so that we experience more joy and fulfillment even amidst disappointment, pain, or disease.

❣️Women, Food and God by Geneen Roth. This book is for every woman who has ever had a second thought about her weight. It is a poignant reminder of the the emotional nuances that underlie any relationship with food and an invitation to allow ourselves to be just as we are.

❣️Jerusalem by Yotam Ottolenghi and Sami Tamimi. Yes, I read cookbooks cover to cover. And this one never ceases to inspire me and gets me out of a cooking rut.

❣️The Art of Simple Food by Alice Waters. This book is infused with Alice Waters philosophy about food. For me, it’s a love note to the magic of gathering around the table combined with simple rustic cooking instruction that is accessible to a novice or experienced cook. Her books instilled in me a reverence for seasonality and the idea that a return to food can have a revolutionary impact on health and well being.

Have you read any of these? Any favorite books you find recommending all the time? Or re-reading time and time again?

Wishing you time cozied up with a good read!🙌💫

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95630, 95671, 95763

Website

http://www.antonellaaguilerand.com/

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