Dr. Kara Noe

01/04/2022

Who else gets excited when they find more colorful veggie options?! 👋
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I'm sure most of you have heard of the fact we should be "eating the rainbow." 🌈 It's for good reason!
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Typically, the more colorful your meal is, the more it's loaded with vitamins, minerals, antioxidants, and other goodies to help keep you healthy and happy. ☺️
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So get creative, load up your plate with color, and dig in! 🍅🍓🌶️🥕🍊🍋🍌🥬🥦🥝🫐🍇

02/02/2021

Have you been noticing signs of spring? I’ve loved watching the plants and trees coming back to life over the past few days/weeks here in Portland. 🌱
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Tonight actually marks the halfway point between the winter solstice and spring equinox (we’re halfway there!). Although it’s tempting to run outside and embrace spring immediately, this is actually a very common time to get sick and we should use caution in jumping the gun. 🤧
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Here are my top tips to avoid illness in spring:
- Don’t ditch your layers! 🧥 🧣 In traditional Chinese medicine it is believed that illness enters the back of the neck via cold wind. In Ayurveda (traditional medicine from India), it’s believed illness can enter the body via cold feet. So, keep your head and neck warm with hats and scarves and don’t pull out the flip flops until it’s nice and toasty out there!
- Enjoy warm/hot foods and drinks over cold/raw foods and drinks. This helps maintain our “digestive fire” and conserves energy. 🔥
- Sleep, sleep, sleep! The days are lengthening, but we’re still in semi-“hibernation” mode. Don’t push yourself too far, too fast if you’ve been taking it easy this winter.
- Tea! ☕️ One of my forever favorite ways to promote health. There are endless herbal tea options for boosting immunity, soothing scratchy throats, and calming allergies. Some of my favorites are Yogi’s “Gypsy Cold Care” and Traditional Medicinals’ “Throat Coat” teas.
- And of course, there are an endless amount of immune boosting supplements to help provide support this time of year. I always recommend consulting an ND or herbalist to find the best supplement protocol for you. 💊
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Stay well, and enjoy the changing of the seasons! 💛🍃🌸🌞

01/07/2021

"If global emergencies are showing us anything, it's that old ways of living aren't working – for ourselves, for other people, for the planet. We need a reassessment, not simply of our own behaviours, but of society. One of the best ways to do this may be to just stop."

Finding respite in our busy world is increasingly important. Bel Jacobs explores the realm of rest, from dopamine fasting to 'pleasure activism'.

12/30/2020

Does anyone else enjoy the muted colors of winter? I find the greys and earthy tones to be so calming. They help remind me to slow down, reflect, and “hibernate”. 🛌 And of course, they’re such a wonderful contrast to the burst of life and color right around the corner come spring.
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Here in Portland we’re headed into another straight week or more of rain (‘tis the season). 🌧 Make sure to get outside when you can to keep yourself grounded in nature throughout the cold season. Rest, reflect, and “hibernate”. If you find this season to be difficult physically or emotionally, don’t hesitate to reach out! 💛

12/21/2020

Happy Winter Solstice! 🌄Sometimes referred to as midwinter, Yule, or Yuletide, the winter solstice is the official first day of winter and the shortest day and longest night of the year. 🌚 Traditionally, the winter solstice is a time for renewal, rest, embracing the darkness, and celebrating the light.
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This year I’ve been getting back in touch with my Celtic roots as a way to feel more in tune and connected with nature. I’ve been celebrating each solstice, equinox, and cross-quarter day this year, and it has really helped me feel grounded in nature and appreciate the steady passing of time. ✨
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To celebrate Yule, I’m planning on spending some time outside tonight 🌙, then resting and warming up with a hot bath 🛁, and lighting some beeswax candles to sit quietly or journal while sipping my favorite tea. ☕️
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Want to celebrate too? Just pick an activity or two to do with intention today. To refresh and renew, try cleaning up the house (or maybe just a room) or indulge in some self care. Embrace the darkness by going on an after-dark walk or bundle up for stargazing. Rest and celebrate the light by cuddling by the fireplace or light some soy or beeswax candles and curl up with a good book. 🕯
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The whole point is to fully embrace what is while also looking forward to the light and the changes it will bring. After all, there is no light without the dark... no dawn without the night. 🌟
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Do you celebrate the winter solstice? What are your favorite traditions or what are you planning to do today?

12/19/2020

Did you know cacao is actually a warming spice? (Okay, it’s not technically a spice, but it shares many of the same benefits!). Just like cinnamon, nutmeg, and many other spices, cacao helps warm you up by gently promoting blood flow. It also improves digestion, is full of antioxidants, and is a great source of magnesium (a nutrient we burn through quickly when stressed... hello 2020 👋).
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This time of year I love getting cacao into my diet via hot chocolate. 🤤 Unfortunately, most store bought hot cocoa is the more processed and less nutrient dense form of cacao (cocoa). It can also be packed with high fructose corn syrup, other sugars, milk fats (ew), and other questionable ingredients. We end up with an inflammation-producing drink instead of the nutrient-dense, antioxidant-rich, chocolatey goodness we could be sipping...
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But, the good news is, it’s SO EASY to make your own hot chocolate (and that’s saying something coming from me who is incredibly lazy when it comes to creativity in the kitchen 🤫).
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All I do is:
- Fill a mug about halfway with boiling water
- Add 1-2 tablespoons of cacao
- Add about 1 tablespoon of pure maple syrup or honey
- Add a sprinkle of cinnamon, teeny pinch of salt, and about 1/8 tsp of vanilla extract
- Mix well
- Fill the remainder of the cup with flax milk (but any milk will do) and give it one last stir
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Voila! An easy cup of cacao already at the right sipping temperature. And easily modified based on your taste preferences. Not chocolatey enough? Add more cacao. Too bitter? Add more sweetener. Too watery? Skip the water and heat up your choice of milk before stirring in the other ingredients.
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What are some of your favorite hot chocolate add-ons? Do you have questions about other healthy swaps for your fave holiday treats? Drop a comment below! 👇