Winchester Natural Health Associates

01/31/2025

A quick easy breakfast that is full of nutrition! You have your grains, a piece of fruit, and a yogurt rich in protein and not in sugar. You can easily do this with a non dairy yogurt, a gluten free granola, and one of your favorite fruits (blueberries, raspberries, apples, etc.)
We would love to hear what is your go to breakfast.

01/30/2025

Find interesting ways to add fruit, vegetables, grains, healthy fats, and beans and legumes. Each week we will post some unique meals from Dr. Barton, Angela, and Liz Allen.

Your challenge for 2025 is to try new foods from each of the above 5 categories, explore new recipes, and establish a food prepping day each week. On prep days you can wash, cut, and store your produce, cook grains (quinoa, rice, oatmeal, barley, etc.) that can be incorporated throughout the week, and prepare one or two dishes (i.e., vegetarian chili, pasta sauce, vegetable soup) that you can freeze and have ready for days that you are too busy or too tired to cook.

With a little planning and prepping you can assure yourself the opportunity to be successful on nourishing your body each and every day.

01/29/2025

Let's make 2025 the year where we all desire healthy foods. Rather than take the approach that you have to remove food items from your diet, let's use the addition approach to your 2025 diet.
Dr. Barton is also here to help navigate the field of nutrition and gut health. A 30 minute nutritional consult might be just what you need to jump start your 2025 year.

01/28/2025

If you are struggling with the word "exercise", then redefine it and make it more motivating.

Here are some activities and moves that Angela does during the day: dancing in the kitchen while preparing a meal, squats and incline pushups at her desk, pickle ball (outdoors all year round), balancing on one leg while brushing her teeth, walking with a friend every Friday morning, and lifting 5 lb weights while watching TV (often during commercials).

Make a list of "exercises/movement" that you can do and then try to incorporate these activities into your day. It is never too late to start!

01/27/2025

Ugh, is often associated with the phrase, "it's time to start exercising." Some individuals get anxious at even the thought of exercising, others struggle with how to start, and a few individuals just think there is no use.

We are here to help you take the baby steps towards a stronger, fitter body and to encourage and motivate you to start.

A few benefits to exercise are improved mood and increase muscle strength. What kind of exercise goals do you have for yourself this coming year?

01/25/2025

Meditation
Building a calmer internal environment and lowering cortisol levels can help other health conditions that we may be struggling with.

Being mindful with our actions and intentions allows us to take control and move forward when times are challenging or uncertain.

01/23/2025

Friends lift up our spirits, they provide companionship, they encourage and support us to try new things, they make us laugh, and they give us a hug or a shoulder to cry on when we need it the most.
All we really need is that one good friend but we are blessed if we have more.

01/22/2025

Did you know that many of our patients come in to see Dr. Barton and Liz Allen for stress reduction through Acupuncture and/or CranioSacral Therapy?
Anxiety and stress affects our ability to function fully throughout the day. It often impairs our ability to initiate tasks, causes us to overthink, and can affect our digestive system.
If you are curious to know more about how acupuncture and/or CranioSacral Therapy can help, please reach out to us. Both Dr. Barton and Liz Allen offer free 15 minute phone consultations.

01/21/2025

Starting each day with three deep cleansing breathes, a few gentle stretches, and a couple of minutes of silence/meditation can set a positive tone for the rest of your day.

Share with us what your morning routine looks like.

01/20/2025

Starting 2025 outdoors and with family is one of Dr. Barton's favorite ways to get the year off on a positive upward trend.

Hiking, sharing stories, eating well, laughing lots, and being present among nature helps to restore your mindset and feed your soul.

There are many ways that each one of us are able to insert a little adventure and excitement into our days. Go for a walk in a neighborhood or park that you have been curious about. Take a cooking class through your community center. Help introduce new ideas to your well worn routines and consider ways to get out and socialize during the dark winter.

01/17/2025

01/16/2025

The next newsletter will be emailed out tomorrow morning. Check your inbox and let us know what you think. We are excited to be part of your health team.

01/03/2025

It is not too late to jump on this challenge. Start 2025 with a bang!

10/31/2024

Wishing all the kids a safe and happy Halloween!

10/10/2024

October 10 is World Mental Health Day. Get outside, enjoy the sun, make a point to say hi to your neighbor, and if you need help please reach out.

09/30/2024

Another possible reason for eating whole nutritious foods.

...findings highlight how diet-based interventions can complement traditional treatments...

09/30/2024

Eating well and finding the time to do so can be a struggle. Here is a little quick inspiration from Dr. Barton.
First, you will notice that Dr. Barton uses environmentally friendly containers to store his lunch.
Second, all ingredients are whole, easily prepared, and nutritious.
Third, what you do not see is the delicious naturally sweet maple syrup that has been added to the ingredients in the jar.
Fourth, the jar contains frozen blueberries, quinoa, hazelnuts and of course maple syrup.
All of this took Dr. Barton only a few minutes to prepare in the morning. He often will have cooked quinoa in the fridge from the previous day meals.
This simple lunch contains protein, fiber, healthy fat, natural sugars, is gluten free, as well it contains many valuable nutrients (Folate, Iron, Zinc, Potassium, Vit B6, Vit E, Vit C, etc).

Give this a try and let us know what you think. We also welcome your creative lunch ideas that are whole, nutritious, and easy to prepare.

08/22/2024

Dr. Barton will be away from the office at the beginning of September but he still has some appointments available for this coming week.