Dr. Erica Oberg

03/05/2024

Raising a toast to a woman who truly modeled living well. These are lessons we can all take to heart ♥️ I’m sure you are in for a beautiful adventure in your next life 💫

This is something we should all read at least once a week. Make sure you read to the end!

Written by Regina Brett

"To celebrate growing older, I once wrote the 50 lessons life taught me. It is the most requested column I've ever written.

So here is the column:

1. Life isn’t fair, but it’s still good.

2. When in doubt, just take the next small step.

3. Life is too short to waste time hating anyone.

4. Don’t take yourself so seriously. No one else does.

5. Pay off your credit cards every month.

6. You don’t have to win every argument. Agree to disagree.

7. Cry with someone. It’s more healing than crying alone.

8. It’s OK to get angry with God. He can take it.

9. Save for retirement starting with your first paycheck.

10. When it comes to chocolate, resistance is futile.

11. Make peace with your past so it won’t screw up the present.

12. It’s OK to let your children see you cry.

13. Don’t compare your life to others’. You have no idea what their journey is all about.

14. If a relationship has to be a secret, you shouldn’t be in it.

15. Everything can change in the blink of an eye. But don’t worry; God never blinks.

16. Life is too short for long pity parties. Get busy living, or get busy dying.

17. You can get through anything if you stay put in today.

18. A writer writes. If you want to be a writer, write.

19. It’s never too late to have a happy childhood. But the second one is up to you and no one else.

20. When it comes to going after what you love in life, don’t take no for an answer.

21. Burn the candles, use the nice sheets, wear the fancy lingerie. Don’t save it for a special occasion. Today is special.

22. Overprepare, then go with the flow.

23. Be eccentric now. Don’t wait for old age to wear purple.

24. The most important s*x organ is the brain.

25. No one is in charge of your happiness except you.

26. Frame every so-called disaster with these words: “In five years, will this matter?”

27. Always choose life.

28. Forgive everyone everything.

29. What other people think of you is none of your business.

30. Time heals almost everything. Give time time.

31. However good or bad a situation is, it will change.

32. Your job won’t take care of you when you are sick. Your friends will. Stay in touch.

33. Believe in miracles.

34. God loves you because of who God is, not because of anything you did or didn’t do.

35. Whatever doesn’t kill you really does make you stronger.

36. Growing old beats the alternative – dying young.

37. Your children get only one childhood. Make it memorable.

38. Read the Psalms. They cover every human emotion.

39. Get outside every day. Miracles are waiting everywhere.

40. If we all threw our problems in a pile and saw everyone else’s, we’d grab ours back.

41. Don’t audit life. Show up and make the most of it now.

42. Get rid of anything that isn’t useful, beautiful or joyful.

43. All that truly matters in the end is that you loved.

44. Envy is a waste of time. You already have all you need.

45. The best is yet to come.

46. No matter how you feel, get up, dress up and show up.

47. Take a deep breath. It calms the mind.

48. If you don’t ask, you don’t get.

49. Yield.

50. Life isn’t tied with a bow, but it’s still a gift.

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Picture:
Iris Apfel August 29, 1921 - March 1, 2024
R.I.P. 🙏🏽

03/03/2024

Getting stronger with Amber and Pilates!

11/05/2023

11/03/2023

Life is not always perfect, but it is always what you make it.

11/02/2023

Did you know that by diversifying your intake of fresh fruits and vegetables, you promote greater biodiversity in your gut? And more good gut bacteria = better immune health, nutrient absorption, and digestion!

Studies have shown the incredible role played by a healthy and diverse gut microbiome in metabolizing flavonoids—antioxidant compounds present in a wide range of foods, from berries, apples, and pears, to kale, broccoli, bell peppers, dark chocolate, green tea. This enhanced metabolism makes these valuable nutrients more readily available to your body. As a result, the findings indicate improvements in blood pressure, lowering the risk of future heart disease.

How are you diversifying your fruit and vegetable intake today? Share in the comments!

11/01/2023

The connection between poor sleep and hormone imbalance is undeniable. Critical hormones like growth hormone, melatonin, cortisol, leptin, and ghrelin are all influenced by the quality of your sleep. When sleep suffers, it triggers a cascade of effects that can take a toll on both your mental and physical well-being.

The repercussions are far-reaching, causing issues such as anxiety, depression, weight gain, and even changes in the appearance of your skin, to name just a few.

If you're grappling with sleep difficulties and experiencing signs of hormone imbalance, it's time to take action. Proper testing and a well-structured plan are essential steps towards restoring a healthy balance. Don't hesitate to reach out – I'm here to support you on your journey to better sleep and overall health.

10/31/2023

Happy Halloween! Today is a great opportunity to teach your kids about making balanced and healthy choices.

- Before they dive into the candy stash, make sure they have a good meal with protein, healthy fats, and fiber to avoid overindulging.
- Teach them about portion control and enjoying treats in moderation.
- Get them moving by incorporating physical activities like a family walk.
- Don't forget to keep them hydrated!

10/30/2023

Ever wondered about the monthly bloating mystery during your period? While it seems like a gut issue, it's often rooted in hormones...

Right after ovulation, your progesterone levels peak, causing your digestive muscles to slow down. This delay can lead to constipation and, you guessed it, bloating. As progesterone drops when your period starts, your bowel activity can increase, resulting in potential diarrhea and... more bloating.

So, can you catch a break?

Absolutely! Getting your hormones checked and balanced with expert food, supplement, and lifestyle recommendations is the key - and I can help!

10/28/2023

Talk a little nicer to yourself today.

10/27/2023

This Healthy Fall Pumpkin Chili is comforting and loaded with healthful ingredients. Try it and let me know what you think!

Ingredients
2 TB olive oil
1 onion, diced
7 cloves garlic, chopped
1 tsp sugar
1 TB chili powder
1 TB ground cumin
2 tsp oregano
2 tsp ground coriander
1 lb lean ground turkey
3 TB tomato paste
2 green + 1 orange/yellow bell pepper, seeded and chopped
29 oz fire roasted tomatoes, with juices
3 cups chicken broth
28 oz black beans, from can, rinsed and drained

½ cup pure pumpkin puree
kosher salt and freshly ground black pepper
shredded cheddar cheese for topping, optional

Instructions
In a large heavy pot or Dutch oven, heat olive oil until hot. Add onion and garlic, stirring until fragrant, about 30 seconds. Add sugar, chili powder, cumin, oregano, and coriander. Stir to combine, 10 seconds.
Add ground turkey to pot and sprinkle 1 tsp salt over it; cook/stir to break up into small pieces. When turkey is cooked through, add tomato paste and stir 30 seconds.
Add bell peppers, fire-roasted tomatoes with juices, and broth. Scrape bottom of pan while stirring. Bring chili to a simmer; simmer covered for 20 minutes. Add beans and pumpkin puree. Bring chili back to a simmer for 15-20 min or until heated through. Remove from heat. Add additional kosher salt and freshly ground black pepper to taste. Serve warm, with shredded cheddar cheese if desired.

Recipe adapted from: https://www.chewoutloud.com/healthy-fall-pumpkin-chili-recipe/

10/26/2023

Menopause can often begin earlier than expected! Perimenopause marks the lead-up to menopause, characterized by declining estrogen and progesterone levels, less frequent menstruation, and the emergence of specific menopausal symptoms like hot flashes, night sweats, sleep disturbances, and increased vaginal dryness.

Surprisingly, these symptoms can manifest as early as your mid-to-late 30s. Perimenopause itself can stretch over a span of 4 to 8 years. Moreover, it's worth noting that these symptoms may not always be linked to menopause; they could also be attributed to an overactive thyroid.

That's why it's crucial to be in tune with your body and advocate for your own health. If you're in this age group and experiencing any of these symptoms, don't hesitate to reach out!

10/25/2023

Recent studies show the ingredients you blend into your smoothie can have a significant impact on the nutritional benefits you receive. Smoothies are a convenient way to incorporate essential fruits and vegetables into your diet, but not all combinations are created equal.

In this study, participants who consumed a banana smoothie (rich in polyphenol oxidase, PPO) had 84% lower levels of flavanols in their bodies compared to a control group. Flavanols, known for their heart and cognitive health benefits, are found in fruits like berries and cocoa. To maximize flavanol intake, consider blending flavanol-rich fruits with ingredients low in PPO activity, such as pineapple, oranges, mango, or yogurt.

Read more on the study here: https://www.sciencedaily.com/releases/2023/08/230824173301.htm

10/24/2023

This superfood is packed with essential vitamins and minerals like vitamin A, vitamin B3, calcium, and iron. But it doesn't stop there—Moringa is a versatile ingredient that offers a range of health benefits, from supporting mood to managing high blood pressure.

While fresh Moringa leaves may not be widely available, you can easily incorporate the goodness of Moringa into your diet with powdered versions found in health food stores. Add it to your daily shakes and smoothies for a nutritious boost!

10/23/2023

Prediabetes is a concerning health condition causing elevated blood sugar levels, signaling a potential progression towards type 2 diabetes. Startlingly, CDC studies reveal that over one-third of U.S. adults struggle with prediabetes, yet the majority remain unaware of their condition.

The encouraging news is that collaborating with a Naturopathic health practitioner - like me! - can set you on the path toward meaningful and achievable lifestyle changes that not only prevent the onset of type 2 diabetes but can also reverse prediabetes.

Together, we can craft a personalized health strategy, complete with practical steps, dietary guidance, and supplement recommendations, designed to recalibrate and restore metabolic health.

Don't hesitate to reach out to my office and schedule your consultation!

10/21/2023

Eat good, live good, feel good.

10/20/2023

What food do you dislike that everyone else loves?

Share in the comments!

10/19/2023

Eating a well-balanced and nutrient-dense diet is one of the best things you can do to prevent illnesses. Here are 3 of my top immune-supportive foods to include this fall:

✨ Bone broth: Bone broth supports good gut health, which studies have shown contributes to the strength of your immune system. In fact, around 70–80% of immune cells are present in the gut!
✨ Ginger: Ginger has been used in Ayurvedic medicine for thousands of years for its immune-supporting properties. Its warming effect is believed to help break down toxins in the body.
✨ Vitamin-C-rich foods: Citrus fruits, broccoli, red bell peppers, and all other vitamin-C-rich foods have anti-inflammatory and antioxidant properties that strengthen the immune system. Vitamin C supports the function of various immune cells and augments their ability to fight infections.

Build up your immune support toolkit this fall to keep feeling your best during cold and flu season - head over to my latest blog to learn more!

https://www.drericaoberg.com/post/your-immune-support-toolkit