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Monday 9am - 5:30pm Tuesday 9am - 5:30pm Wednesday 9am - 5:30pm Thursday 9am - 5:30pm Friday 9am - 1pm

Health, Wellness & Nutrition Center, LLC, 3234 West Truman Boulevard, Jefferson City, MO (2026)

04/10/2026

Mushrooms on Your Mind?

April has been set aside to recognize the multiple health benefits of mushrooms. With spring rains and warmer days, the wild mushrooms appear. For those not confident in foraging, thankfully a good variety of mushrooms can be found at local stores.

Mushrooms provide a variety of nutrients and bioactive compounds to support overall wellness. This includes ergothioneine, or ERGO, an amino acid researched for benefit to brain health. Mushrooms are one of the top sources for this particular compound.

Ergothioneine, also known as ERGO, is an amino acid being explored for its role in brain health. According to research, lower blood levels of ERGO may be associated with the severity of cognitive disease. Unlike many nutrients, the body can’t produce ERGO on its own. This means it must come from food.

Certain varieties like king trumpet, oyster and lion’s mane have some of the highest levels, while common varieties like white button and crimini contain more ERGO than most other foods. Smaller amounts of ERGO also are found in some fermented foods and in plant foods grown in soil shared with fungi.

Let’s talk numbers! Crimini contain 1 mg; Portabella 2 mg.; Maitake 2 mg; white button 4 mg; Beech 5 mg; Sh*take 11 mg; Oyster 14 mg; Lion’s Mane 17 mg; and King Trumpet 24 mg. This is per 100 grams (3.5 oz.) of mushrooms.

A hybrid of the Mediterranean and DASH diets, the MIND (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) diet was developed to support brain health and reduce cognitive decline. Studies have shown adhering to the MIND diet and its inclusion of mushrooms along with a variety of other non-starchy vegetables slows the rate of cognitive decline.

When it comes to adding mushrooms to your diet, it is very easy! They contain minimal flavor and pick up flavors from seasonings and other meal ingredients. They are easily added to an omelet for breakfast. Or your favorite soup or stew. Also, mushrooms are a great addition to stir-fry and sauces. The ideas are endless!

Dianna Richardson, ND April 2026

Gede AMMI, Gu Q, Phukhatmuen P, Xiong J, Zhang S, Yi M, Vadphimai S, Qi W. Advances and prospects of ergothioneine in the treatment of cognitive frailty. Ann Med. 2025 Dec;57(1):2555742. Epub 2025 Sep 7.

Vanessa Kristina Wazny, Jozo Grgic, Pedro L. Valenzuela, Lei Feng, Andrea B. Maier, Ergothioneine and exercise: A match made in (cognitive) heaven?, Aging Research Reviews, Volume 114, 026

Takhor NH, Phan CW. The role of Ergothioneine in cognition and age-related neurodegenerative disease: a systematic review. Inflammopharmacology. 2025 May;33(5):2351-2375.

Paul BD. Ergothioneine: A Stress Vitamin with Antiaging, Vascular, and Neuroprotective Roles? Antioxid Redox Signal. 2022 Jun;36(16-18):1306-1317.

Sawyer RP, Blair J, Shatz R, Manly JJ, Judd SE. Association of Adherence to a MIND-Style Diet With the Risk of Cognitive Impairment and Decline in the REGARDS Cohort. Neurology. 2024 Oct 22;103(8)

https://clinicaltrials.gov/study/NCT03641404

Ba DM, Gao X, Al-Shaar L, Muscat J, Chinchilli VM, Ssentongo P, Beelman RB, Richie J. Mushroom intake and cognitive performance among US older adults: the National Health and Nutrition Examination Survey, 2011-2014. Br J Nutr. 2022 Dec 14;128(11):2241-2248.

2 Wu LY, Cheah IK, Chong JR, Chai YL, Tan JY, Hilal S, Vrooman H, Chen CP, Halliwell B, Lai MKP. Low plasma ergothioneine levels are associated with neurodegeneration and cerebrovascular disease in dementia. Free Radic Biol Med. 2021 Dec;177:201-211.

04/06/2026

Allergy Season Is Upon Us!

Did you know 30+% of adults and 40% of children in the United States have at least one allergy. For most suffering allergies there are multiple culprits. Many people have not identified the source of their reactions. This often leaves a person with uncomfortable symptoms without knowing why. Please keep in mind not all allergies cause sneezing, congestion or a runny nose. There are other symptoms of allergic reactions such as:

Brain fog
Headache
Fatigue
Skin rashes
Hives
Abdominal pain/change in bowel patterns
Coughing
Joint pain
Itchy ears or eyes

Both environmental and foods may produce any of those symptoms. Common sources of allergic reactions may stem from animal dander. Other cases may be from pollen or resin from plants (like poison ivy). Another culprit is molds. Of course, any food has the potential to create a reaction. However, the list of most frequent are dairy products, wheat, nuts, shellfish, and fish, corn, eggs, fish, shellfish, soybeans, and sesame.

Does exposure to any of the afore mentioned items coincide with your symptoms? If so, you may have an allergy or sensitivity. Making note of what you had been doing or eating prior to feeling symptoms goes a long way toward finding the cause of your symptoms. Keep a notebook to jot down experiences rather than trying to rely on memory.

With a suspected allergy but not quite sure as to what, an elimination diet can be helpful. By removing things from the diet that may be triggering your reactions, you assist in lowering inflammation. Once all markers for the food have cleared the body, reintroduction of suspected culprit may give insight as to what is reactive and what is not.

If you are having symptoms that remain a mystery to solve, consider allergies as a potential cause.

Dianna Richardson, ND April 2026

References:
https://aafa.org/allergies/

Melnik B. Milk consumption: aggravating factor of acne and promoter of chronic diseases of Western societies. J Dtsch Dermatol Ges. 2009 Apr;7(4):364-70. English, German.

Journal of Allergy and Clinical Immunology Vol. 124 Issue 3 Supplement S43-S70

Segundo G, Costa L, Rezende E Nutritional Status Impairment In Patients With Food Allergies Journal of Allergy and Clinical Immunology, 133AB211

Acker W, Plasek J, Blumenthal K ...
Prevalence of food allergies and intolerances documented in electronic health records Journal of Allergy and Clinical Immunology, 2017; 140, 1587-1591.e1

Feuille E, Ceballos C, Benkov K ...Inflammatory Bowel Disease and Food Allergies
Journal of Allergy and Clinical Immunology, 135AB251

Luttrell MJ, Halliwill JR. The Intriguing Role of Histamine in Exercise Responses. Exerc Sport Sci Rev. 2017 Jan;45(1):16-23.

Mattar R, de Campos Mazo DF, Carrilho FJ. Lactose intolerance: diagnosis, genetic, and clinical factors. Clin Exp Gastroenterol. 2012;5:113-21.

04/04/2026

More Liver Studies...

According to the release of information gather from 2017-2023, weekend only alcohol consumption may not be as harmless as thought.

The study included 8,006 individuals. Out of this group 4571 already had SLD (Steatotic Liver Disease). SLD is an umbrella term for conditions involving excess fat build up in the liver.

The SLD group broke down as follows. 3,969 participants had existing MASLD (metabolic dysfunction-associated steatotic liver disease), 373 MetALD (MASLD with increased alcohol), and 144 ALD (alcohol-associated liver disease).

MASLD is what was formerly referred to as Non-alcoholic Fatty Liver Disease. (NAFLD) The name was changed in 2023 to better reflect the metabolic roots of the condition. This also changed terminology to MASH instead of NASH again for emphasis on the metabolic impacts.

ALD remains a distinct category driven by excessive alcohol consumption.

MetALD recognizes those already diagnosed with MASLD but continuing to consume moderate amounts of alcohol.

This study focused on impacts of single day a month with an increase of alcohol consumption (women ≥4 drinks; men ≥5 drinks in a single day). The study included both those with and without liver disease.

Research indicates episodes of heavy drinking are prevalent in MASLD. Most importantly, these are also associated with increased liver fibrosis at a 3-fold rate. As such, many MASLD participants would be reclassified to MetALD.

Bottom line…
The idea of “drinking only on the weekends” leading to a significantly increased alcohol intake in a short period of time must be reexamined.

Multiple studies, including this one, show a correlation between multiple drinks in a single setting and increased risk for liver damage. With studies linking alcohol consumption with an increased risk for development of colon/rectal cancers, rethinking how and when alcohol consumption is appropriate is needed. Not only is liver function at risk but caution is needed to avoid a preventable cancer.

Dianna Richardson, ND April 2026

Reference:
Su Y, Dodge J, Lee B
Episodic Heavy Drinking and Implications for Steatotic Liver Disease Nomenclature: A National Cross-Sectional Study, Clinical Gastroenterology and Hepatology, 2026

Sedki M, Kim W, Kwong A ...
Steatotic Liver Disease in the US: The Impact of the New Nomenclature on Classification of Subjects With Metabolic Dysfunction-Associated Steatotic Liver Disease and Alcohol-Associated Liver Disease, Gastro Hep Advances, 2025; 4

Azzu V, V***a M, Virtue S ...
Adipose Tissue-Liver Cross Talk in the Control of Whole-Body Metabolism: Implications in Nonalcoholic Fatty Liver Disease, Gastroenterology, 2020; 158, 1899-1912

Kimura T, Tamaki N, Wakabayashi S ...
Colorectal Cancer Incidence in Steatotic Liver Disease (MASLD, MetALD, and ALD), Clinical Gastroenterology and Hepatology, 2025; 23, 2197-2204.e2

03/25/2026

Epigenetics

In the last couple of decades, we have heard a lot of references to “epigenetic.” Have you taken time to learn more about this critical health component?

Over time terms like holistic, whole body, genetic mapping, and many others have been included in processes of returning the body to homeostasis (a state of balanced wellbeing). Each of these fall under the umbrella of epigenetics (along with other factors).

Your health destiny is not determined by your DNA. “It runs in the family,” is no longer the sole reason for health impairments. Your DNA provides a blueprint. It is your lifestyle (diet, stress, movement, environmental exposures) that determine whether a gene is turned on or off. Epigenetic changes do not alter your DNA but rather how it is expressed.

Epigenetics underscores daily choices matter. This includes foods eaten, stress management, and more—behaviors influence gene expression and wellness…for life!

Epigenetics is the molecular changes that regulate gene activity without altering your actual DNA. Think of a light switch. In one position the light is on; in the other it is off. Two highly studied “switches” are methylation and histone modification. Epigenetics can brighten or dim the expression of genes—resulting in health changes. It is important to note; these changes are reversible.

Remember hearing, “you are what you eat?” There is a lot of truth in that statement. One of the strongest drivers of epigenetic change is found in nutritional choices.

Nutrition, literally all foods and beverages you choose to consume, is one of the strongest influencers of epigenetic change. Folate, B-vitamins, and polyphenols help regulate methylation (DNA) by providing methyl donors. So, what does that mean? One example is found in research showing these compounds influence DNA methylation supporting cancer prevention and metabolic regulation. Some beneficial foods include leafy greens, berries, nuts, seeds, and herbs such as turmeric rich in compounds supporting the methylation process.

This once again emphasizes the need for a whole foods diet including plants rich in antioxidants and phytonutrients. Additionally, the Mediterranean diet has been associated with slower biological aging. Why? Research has shown this diet to slow aging through decelerating epigenetic age acceleration. Choosing nutrient dense foods on a regular basis supports long-term metabolic and cellular health. Epigenetics doesn’t stop here.

We think of physical activity as muscle building. That is only part of the story. Movement reprograms gene activity. Studies underscore (emphasize) how physical activity can shape cellular function. Your daily movement choices support metabolism at the molecular level.

Another area of epigenetics includes mechanisms for inflammation. The epigenome can be disrupted by chronic stress. Studies have well documented the connection between chronic stress and increased inflammation. Once again practices to rebalance the mind-body connection should be included daily to help reduce “switch flipping.”

Likewise, your environmental exposures create a genetic imprint. Multiple exposures are linked to negative epigenetic changes. Exposures can affect your genes regulating immunity, detoxification, and inflammation. Most discussed are pollution, pesticides, heavy metals, plastics and more.

For the last 40+ years, discussions and research have been connecting-the-dots we now refer to as epigenetics. DNA is a script. Lifestyle, choices, avoidances are the “switches” dictating health. Foods affect methylation. Turning genes on and off—affecting cancer risk and metabolic health. Regular physical activity reshapes genes— helping insulin sensitivity and fat metabolism. Stress management reduces inflammation, protecting against chronic illness. Environmental exposures affect DNA methylation—increasing cellular aging.

The only complete path to wellbeing has been spotlighted by the study of epigenetic. Lifestyle, life choices dictate how DNA performs. Epigenetics has shown the patient/person can and will affect health and wellbeing. This makes the whole being approach more important than ever.

Dianna Richardson, ND March 2026

References:

Franzago M, Pilenzi L, Di Rado S, Vitacolonna E and Stuppia L (2022) The epigenetic aging, obesity, and lifestyle. Front. Cell Dev. Biol. 10:985274. doi: 10.3389/fcell.2022.985274

Mahmoud, A. M., & Ali, M. M. (2019). Methyl Donor Micronutrients that Modify DNA Methylation and Cancer Outcome. Nutrients, 11(3), 608.

Buric I, Farias M, Jong J, Mee C and Brazil IA (2017) What Is the Molecular Signature of Mind–Body Interventions? A Systematic Review of Gene Expression Changes Induced by Meditation and Related Practices. Front. Immunol. 8:670. doi: 10.3389/fimmu.2017.00670

Kresovich J, Park Y, Keller J ... Healthy eating patterns and epigenetic measures of biological age The American Journal of Clinical Nutrition, 115, 171-179

Buric I, Farias M, Jong J, Mee C and Brazil IA (2017) What Is the Molecular Signature of Mind–Body Interventions? A Systematic Review of Gene Expression Changes Induced by Meditation and Related Practices. Front. Immunol. 8:670. doi: 10.3389/fimmu.2017.00670

Quigley A, MacKay-Lyons M, Eskes G. Effects of Exercise on Cognitive Performance in Older Adults: A Narrative Review of the Evidence, Possible Biological Mechanisms, and Recommendations for Exercise Prescription. J Aging Res. 2020 May 14;2020:1407896.

Hong AR, Kim SW. Effects of Resistance Exercise on Bone Health. Endocrinol Metab (Seoul). 2018 Dec;33(4):435-444.

Passarino G, De Rango F, Montesanto A. Human longevity: Genetics or Lifestyle? It takes two to tango. Immun Ageing. 2016 Apr 5;13:12.

Gomes-Osman J, Cabral DF, Morris TP, McInerney K, Cahalin LP, Rundek T, Oliveira A, Pascual-Leone A. Exercise for cognitive brain health in aging: A systematic review for an evaluation of dose. Neurol Clin Pract. 2018 Jun;8(3):257-265.

03/16/2026

Low-Dose Aspirin and Cancer

While more studies involving larger groups of people are needed, a recent cohort study has indicated low-dose aspirin in older adults is not associated with reduced cancer rates. Instead, those taking low-dose aspirin had a 15% increase in cancer occurrence.

Eligible patients were free of cardiovascular disease, dementia, and independence-limiting physical disability. Likewise, research has indicated starting a low-dose regiment at an older age had no effect on cancer outcomes.

Given the long-standing risk for peptic ulcer disease, one should carefully weigh the risks and benefits of low-dose aspirin use. Additionally, the increased risks of brain bleeds combined with evidence showing no difference in stroke incidence between those taking aspirin and those not warrants re-evaluation of use.

Dianna Richardson ND March 2026

References:

Orchard SG, et al "Cancer incidence and mortality with aspirin in older adults: follow-up of the ASPREE trial" JAMA Oncol 2026; DOI: 10.1001/jamaoncol.2025.6196.

Wu Q, Yao X, Chen H, Liu Z, Li T, Fan X, Zhang G, Yu L, Chen M, Xu C, Zhang R, Chen B, Sui X, Leung EL. Long-term aspirin use for primary cancer prevention: An updated systematic review and subgroup meta-analysis of 29 randomized clinical trials. J Cancer. 2020 Sep 14;11(21):6460-6473.

Nguyen TNM, Sha S, Chen LJ, Holleczek B, Brenner H, Schöttker B. Strongly increased risk of gastric and duodenal ulcers among new users of low-dose aspirin: results from two large cohorts with new-user design. Aliment Pharmacol Ther. 2022 Jul;56(2):251-262.

Cryer B, Mahaffey KW. Gastrointestinal ulcers, role of aspirin, and clinical outcomes: pathobiology, diagnosis, and treatment. J Multidiscip Healthc. 2014 Mar 3;7:137-46.

Cloud GC, et al. Low-dose aspirin and the risk of stroke and intracerebral bleeding in healthy older people: Secondary analysis of a randomized clinical trial. JAMA Network Open. 2023;6(7):e2325803.

03/16/2026

Pecans

Pecans are a healthy nut when eaten on their own or as part of a hearty vegetable recipe. Typically associated with desserts, there are many ways to enjoy them in savory dishes. With several health benefits, pecans can easily become your new favorite snack.

There are over 1,000 varieties of pecans. Pecans can be purchased raw or roasted, salted or unsalted, and shelled or unshelled. You may also find ground pecan products, like pecan meal or pecan flour. Pecan butter and pecan oil are also options.

Naturally low in carbohydrates. one ounce of pecan halves contain 4 grams of carbohydrates—the majority come from fiber.

Pecans are a high-fat nut with 20 grams per ounce. Fortunately, the majority of fat in pecans comes from heart healthy monounsaturated and polyunsaturated fatty acids.

Additionally, an ounce of pecans provides 2.6 grams of protein.

When considering vitamins and minerals, pecans contain vitamin E and vitamin A. They also have some B-vitamins, potassium, phosphorus, magnesium, calcium, and zinc.

Health benefits of pecans come from their unsaturated fat and fiber content. Additionally, pecans are high in polyphenols with antioxidant effects. Pecans are beneficial for diabetes, weight management, heart health, reducing cancer risks and promotion of bowel regularity.

Pecans benefit blood sugar control in several ways. Healthy fat content combined with low carbohydrate levels prevent spikes in blood sugar. The fiber in pecans also helps to stabilize blood sugar. Increasing intake of tree nuts (without increasing total calorie intake) has been shown to lower hemoglobin A1C levels along with fasting glucose—two key markers for diabetes management.

Next, consuming pecans and other tree nuts is associated with a lower body mass index (BMI) and waist circumference. While pecans are high in calories, they are a satisfying and nutritious food that helps regulate blood sugar and appetite. Stick to a handful or 1/4 cup serving to be mindful of your portion size.

Where heart health is concerned, pecans have potassium, which helps lower blood pressure, and fiber, which helps reduce cholesterol. Consuming a handful of whole pecans daily has been found to improve lipid profiles by reducing LDL and total cholesterol levels.

Additionally, post-menopausal breast cancer is inversely associated with the intake of tree nuts like pecans. Researchers followed more than 62,000 women for over 20 years. The data indicates that eating 10 grams of nuts daily reduces the risk of certain types of cancer. This research demonstrates the preventative benefits of nut consumption.

Finally, the fiber in pecans is essential for digestive health. Fiber regulates bowel movements and may even reduce the risk of intestinal cancer. This may occur through eliminating toxins and supporting healthy gut bacteria. Fiber is crucial for physical well-being.

Caution should be used if you have tree nut allergy. Despite being exceptionally healthy, pecans may be reactive in those with other tree nut allergies.

Dianna Richardson, ND March 2026

References:

1. Viguiliouk E, Kendall CW, Blanco Mejia S, et al. Effect of tree nuts on glycemic control in diabetes: a systematic review and meta-analysis of randomized controlled dietary trials. PLoS ONE. 2014;9(7):e103376. doi:10.1371/journal.pone.0103376

2. O'neil CE, Fulgoni VL, Nicklas TA. Tree nut consumption is associated with better adiposity measures and cardiovascular and metabolic syndrome health risk factors in U.S. adults: NHANES 2005-2010. Nutr J. 2015;14:64. doi:10.1186/s12937-015-0052-x

3. Naturally Nutritious, Nutrition in a Nutshell. National Pecan Shellers Association.

4. Mckay DL, Eliasziw M, Chen CYO, Blumberg JB. A pecan-rich diet improves cardiometabolic risk factors in overweight and obese adults: A randomized controlled trial. Nutrients. 2018;10(3). doi:10.3390/nu10030339

5. Van den Brandt PA, Nieuwenhuis L. Tree nut, peanut, and peanut butter intake and risk of postmenopausal breast cancer: The Netherlands cohort study. Cancer Causes Control. 2018;29(1):63-75. doi:10.1007/s10552-017-0979-7

6. Improving Your Health With Fiber. Cleveland Clinic.

7. Everything You Need to Know About Tree Nut Allergy. American Academy of Allergy Asthma & Immunology.

8. Nutty Pecan Facts. National Pecan Shellers Association.

9. Types of Pecans. Berkeley Wellness, University of California.

10. Nuts, pecans. FoodData Central. U.S. Department of Agriculture.

03/13/2026

Seafood Surprise!

(Gluten free, dairy free, Alpha gal safe*, Diabetic friendly)

Ingredients:

1 lb. shrimp, peeled & deveined
1/3 lb. crab (for alpha-gal do NOT use imitation crab; Blue crab is safe)
1 can Black beans, rinsed
15 oz. tomatoes, diced
2 heaping tablespoons of Rotel
1/3 cup frozen corn
Couple handfuls of fresh spinach
Green onion tops
1/2 cup sliced mushrooms (optional)
1 tablespoon capers (optional)

Sauce;

1/4 cup melted butter or plant-based butter (no carrageenan)
1 1/4 cups of broth (your choice of chicken, vegetable, or fish)
1 tablespoon of gluten-free flour
1 tablespoon garlic
1 teaspoon onion granules
1/4 cup non-dairy parmesan cheese (Follow Your Heart is good)

Directions:

In deep skillet, melt butter. Quickly add flour, onion, and garlic. Stir in broth; combine thoroughly. Simmer while adding:
black beans, tomatoes, rotten, corn, spinach, mushrooms, green onion tops and capers (if using).

Continue to simmer for about 7-10 minutes to combine flavors and slightly thicken sauce.

Add shrimp and crab. Continue to simmer until shrimp are cooked through (change in color from pink to white. Turn off skillet and allow to rest for 5 minutes before serving.

This is a versatile recipe. You can serve as is or combine with cooked pasta or rice.

*For those with Alpha-gal it is important to choose Blue crab as a safe option to avoid negative reactions. You could also substitute a little cooked chicken instead. Are you a shrimp lover? then just add a few more shrimp!

This is an original recipe you are welcome to use. However, permission is not given to reproduce for sale (written or the dish itself).

Dianna Richardson, ND March 2026

03/12/2026

Please be aware, due to circumstances beyond our control, our phone system is not working today.

Lisa is in the office until 5:00pm for any items you may need.

Thank you for choosing HWNC for your health needs.

03/08/2026

Tai Chi

Based on martial arts principles, Tai Chi involves slow meditative movement combined with mindful breathing. Thus, making it a gentle, low-impact form of activity. For this reason, it is particularly suited to older adults, those who experience chronic pain, and others who require low-intensity exercise.

The health benefits of Tai Chi are far reaching. Research has indicated both mental and physical wellbeing can be improved with this exercise practice. The following are only a few of the ways Tai Chi provides an avenue to a healthier you.

For both younger and older adults, getting adequate sleep is a challenge. Research has found older adults doing two classes (or taking part in two sessions at home) significantly improved sleep after 6-8 weeks. Additionally, young adults with anxiety experienced a reduction of anxiety symptoms and improved sleep after 8-10 weeks of practice. Perhaps the key is the cortisol reduction factor in both groups.

Furthermore, studies show regular Tai Chi practice may improve cognition, focus, and memory. While these are critical for older adults, younger individuals suffering ADD, ADHD, traumas and more may also benefit from this gentle practice. This includes those with PTSD and CPTSD. Additionally, research suggests regular Tai Chi practice helps older adults both physically and staying sharp mentally.

Moreover, regular Tai Chi practice is linked to reduction in chronic pain. Studies has also found it helped with fibromyalgia symptoms. Most importantly to those over age 50, doing Tai chi is linked to reducing pain and increasing mobility in those with arthritis. Due to the gentle movement, Tai Chi provides a means for those with chronic pain to increase activity levels (without additional pain).

Lastly, Tai chi is an excellent choice for postmenopausal women to strengthen and tighten muscles while reducing the harsh effects of cortisol and menopause. Many women mistakenly choose aggressive workouts that worked well in younger years. However, these can be detrimental as we age. Intense workouts can further raise cortisol and defeat the reason for working out.

Tai Chi can be performed as a sitting practice or as a standing practice. There are numerous videos, CDs and in-person classes available. Most importantly, there are varying levels. Whether you are a beginner or a seasoned practitioner, Tai Chi offers a means to improve your health— both mentally and physically!

Dianna Richardson, ND March 2023

References:
Huston P, McFarlane B. Health benefits of tai chi: What is the evidence? Can Fam Physician. 2016 Nov;62(11):881-890.

Chan AW, Yu DS, Choi KC, Lee DT, Sit JW, Chan HY. Tai chi qigong as a means to improve night-time sleep quality among older adults with cognitive impairment: a pilot randomized controlled trial. Clin Interv Aging. 2016 Sep 16;11:1277-1286

Caldwell KL, Bergman SM, Collier SR, Triplett NT, Quin R, Bergquist J, Pieper CF. Effects of tai chi chuan on anxiety and sleep quality in young adults: lessons from a randomized controlled feasibility study. Nat Sci Sleep. 2016 Nov 14;8:305-314.

Peter M. Wayne PhD, Jacquelyn N. Walsh BS, Ruth E. Taylor-Piliae PhD, RN, Rebecca E. Wells MD, MPH, Kathryn V. Papp PhD, Nancy J. Donovan MD, Gloria Y. Yeh MD, MPH Effect of Tai Chi on Cognitive Performance in Older Adults: Systematic Review and Meta-Analysis J Am Geriatr Soc 62: 25–39, 2014.

Woods NF, Mitchell ES, Smith-Dijulio K. Cortisol levels during the menopausal transition and early postmenopause: observations from the Seattle Midlife Women's Health Study. Menopause. 2009 Jul-Aug;16(4):708-18.

Wang C, Schmid CH, Fielding RA, Harvey WF, Reid KF, Price LL, Driban JB, Kalish R, Rones R, McAlindon T. Effect of tai chi versus aerobic exercise for fibromyalgia: comparative effectiveness randomized controlled trial. BMJ. 2018 Mar 21;360:k851.

Wang C, Schmid CH, Hibberd PL, Kalish R, Roubenoff R, Rones R, McAlindon T. Tai Chi is effective in treating knee osteoarthritis: a randomized controlled trial. Arthritis Rheum. 2009 Nov 15;61(11):1545-53.

Uhlig T, Fongen C, Steen E, Christie A, Ødegård S. Exploring Tai Chi in rheumatoid arthritis: a quantitative and qualitative study. BMC Musculoskelet Disord. 2010 Mar 5;11:43.

The Effects of Different Exercise Intensities and Modalities on Cortisol Production in Healthy Individuals: A Review. (2021). Journal of Exercise and Nutrition, 4(4).

03/02/2026

Forgotten Kitchen skills (that made eating cheaper)

Canning/Water Bath Preserving

• Allows buying in bulk from farmer’s markets or growing own.
• Seasonal foods at their freshest
• Longer shelf life than freezing
• You control additives
• Great for fruits and vegetables
• Also great for extra homemade bone broths

Making Bone Broth

• Can be made in crockpot (hands free cooking)
• Inexpensive as you are using scraps
• Use any bones—beef, chicken, turkey, wild game, fish
• Add seasonings you enjoy
• Control additives
• Have on hands broths for any recipe

Seasonal Foraging
• Berries
• Nuts
• Mushrooms (be sure of identification)
• Wild fruit
• Fishing
• Hunting (if wild game is preferred)

Sourdough and other Bread Starters

• Homemade bread is less expensive
• Control additives
• Sourdough starter can last for years if maintained

Pot Herb Gardening

• Allows for fresh additions to foods
• Excess can be hung and dried for later use
• Pots maintained inside can last for years
• Control contaminants in spices

Container Gardening

• Great in cities
• For single individuals
• Control pesticides
• Fresh at fingertips

Ditch Some Processed

• Gravy made from drippings
• Sides from whole foods
• Pancakes from scratch
• Same with desserts—control ingredients
• Ditch the packets, boxes, etc.

03/02/2026

If you are looking for a new twist on butternut soup, this may be the recipe for you! The dried seaweed is rich in iron and adds a slightly smoky flavor.

2 lbs. butternut squash
2 tbsp olive oil (or avocado oil)
4 cloves garlic
1 onion, thinly sliced
1 tbsp minced fresh ginger (or 1 teaspoon dried/powdered)
2 cup sweet potato, diced
4 inch piece dried kombu or kelp (look in Asian food section)
5 cup chicken stock or water (or vegetable stock to make vegetarian)
3⁄4 cup apple cider or juice
1⁄2 tsp cinnamon
1 tsp dried dulse flakes
to taste crème fraiche, to serve (optional *see substitutes below)
to taste salt and pepper

Directions:

Preheat the oven to 375°F. Cut the squash in half and remove the seeds. Place halves on oiled baking sheet and bake until tender, about 45 minutes. NOTE: in a hurry? Cut in half placing cut side down in microwave safe dish. Depending microwave cook 8-10 minutes.

Warm oil in a 4-quart soup pot over medium-low heat. Add the garlic, onion and ginger; sauté until the onions are golden, about 10 minutes.

Add the sweet potato, kombu and stock. Cover and bring the soup to a boil, then reduce heat and simmer until sweet potatoes are soft, about 15 minutes.

Discard the kombu.

Scoop flesh from the cooked squash into the soup, add apple cider, and puree until smooth using a blender or immersion blender.

Return the soup to the stovetop over medium-low heat. Stir in cinnamon, dulse, salt, and pepper. Serve hot with a swirl of crème fraiche and a sprinkle of cinnamon.

*sour cream, Greek yogurt, cream cheese, heavy whipping crème.

**if available consider chicken bone broth instead of stock to add protein.

Health, Wellness & Nutrition Center, LLC

04/10/2026

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