NOW OPEN IN WAYZATA

We are now seeing all patients in-peron or virtual from our Wayzata clinic. We’ve said goodbye to our Northeast home and have fully transitioned into our new clinic. 

We’ll see you in office for visits, blood draws, infusions, injections & more!

New Address: 1120 E Wayzata Blvd, STE 110, Wayzata, MN 55391

Holiday Recipe Roundup

Holiday Recipe Roundup

Let’s be honest, the holidays are stressful enough–let’s not make meal planning any harder. So,Let’s get it started!

Breakfast

Flourless Pumpkin Bread | Kirbie’s Cravings 

Slow Cooker Apple butter | Family Food on the Table

Maple Cinnamon Oatmeal Breakfast Bar | Iowa Girl Eats

Gingerbread Chia Pudding | Cleaning Eating Kitchen 

Apple Cinnamon Quinoa Bake | Simple Quinoa 

GF Pumpkin  Chocolate Chip Oat Breakfast Bars | Beaming Baker

GF Paleo Pumpkin Protein Bars | Paleo Gluten Free

Paleo Apple Pancakes | The Roasted Root 

Main dishes

Easy Oven Roasted Turkey Recipe | Ann’s Entitled Life 

Vegan Cauliflower Lentil Loaf | Strength and Sunshine

Pumpkin Chili Recipe | The Flying Couponer 

Vegan Holiday Pie | Occasionally Eggs

Apple Cider Brined Turkey | Monday’s Meatloaf 

Vegan Shepherd | My Pure Plants

Herbed Butter Roasted Chicken \  Peace Love and Low Carb 

Instant Pot Turkey Breast  | Recipes from a Pantry 

Side Dishes

Roasted Brussels Sprout | Julia’s Album

Black Bean Butternut Squash | Healthier Steps

Slow Cooker Butternut Squash | Kristin’s Kitchen

Sweet & Spicy Acorn Squash | Cooking Classy

Roasted Beets & Carrots | Haute and Healthy Living 

Gluten Free Cornbread Sweet Potatoes | Veggie Balance 

Paleo Dinner Rolls | Our Paleo Life

Dessert

Paleo Ginger Molasses Cookies | Ambitious Kitchen 

Pumpkin Roll | Unbound Wellness 

Baked Apple Crisp | Coconuts and Kettlebells

Apple Crumb Pie Bars | Real Food with Jessica

Goey Chocolate Chip Pumpkins Bars | Purely Kaliy

Pumpkin Pie Bars with Almond Flour Sugar Cookie Crust | Ambitious Kitchen 

GingerBread Loaf | Kale Junkie

Paleo Sweet Potato Pie with an Almond Flour Crust | Paleo Grubs

Ways to Build Healthy Habits

Ways to Build Healthy Habits

As a health coach, one of the essential goals I have when working with patients is helping them build habits. Being able to build habits is at the core of making progress and meaningful change. I always start off telling my patients that my overarching goal for them is to be able to become an expert on themselves and proceed with their health and wellness goals in a way that makes sense to them and most  importantly, sustainable. I am a huge fan of baby steps and steer away from giving recommendations that are overwhelming. If you think about a baby, from the time they are newborns, through so many growth phases–by the time they are celebrating their first birthday, it is truly amazing. That’s why, even though ‘baby steps’ seem small, over time, they add up to tremendous progress! 

So how can you start building habits on your wellness journey? 

1.Connect with your why. Ask yourself what your motivation is. Why do you want to achieve a certain goal you have in mind? How will you benefit from achieving your goal? Why is it worth your time and effort? What will happen if you don’t work on this goal? Remembering your why is something that is key, especially when things get hard, you fall off the rails a bit, or you need to pick me up to keep going. To figure out your motivation, envision yourself already achieving your goal. How will you feel? What do you see yourself doing? Who are you with? 

2. Mindset is everything.  Adopting a positive mindset and giving yourself grace is super important when you start implementing habits. A lot of us have an all or nothing mentality and beat ourselves up if we make one mistake, miss one workout, or indulge in a treat. Focusing on the positives is super important and understanding that you will not be perfect 100% of the time is crucial. Give yourself grace when things don’t go exactly as planned and find the next opportunity to make a better choice. Acknowledge that you are trying your best and give yourself room for slip ups, changed plans that you can’t control, or just room to breathe!

RELATED: What is a Health Coach and What Do They Do?

3. Set SMART goals. When thinking about how you’re going to go about achieving your goals, make sure your goals align with your values and that they are smart (Specific, Measurable, Achievable, Realistic, and Timely). You want to make sure that you narrow down your goal into something that you can track, that doesn’t make you stretch outside your comfort zone too much, is something you can realistically do and will attach a time to it to measure your progress.

4. Accountability is crucial. This is where health coaching shines the most and is most beneficial to patients. A lot of us know what our goals are and most of the time, we have the tools to achieve our goals. The thing that takes it to the next level is having accountability around our goals. As a health coach, I am also an accountability partner, providing a safe space for patients to check in with their progress and help them discover the best way to move forward. Even if you are not working with a health coach, it is important to have some way of staying accountable. Sometimes, our partners, friends, or other family members can serve as accountability partners. There are apps that help with this, or simply using a whiteboard or checklist can do the trick. The most important thing to remember is to use something that actually works for you.

5. Evaluate your progress and celebrate your wins. Regardless of your goals, how you set out to achieve them, or what method of accountability you use, evaluating your progress from time to time is important! It’s beneficial to take a step back every once in a while to critique what’s working, what’s not, if your goals have changed, or if you’d like to start working on a new goal. It is also important to celebrate your wins, no matter how small. This not only helps you stay positive, but it also reaffirms your values, connects you with your why and gives you the motivation to continue.

6. Be patient. Building habits is a process and journey. Don’t expect to get everything right the first try! You will need time to figure out what works best for you and what doesn’t. Also remember that life happens and sometimes things are out of our control. The most important thing is to learn from these moments and capitalize on them by asking yourself what you’ve learned and how you can proceed in a way that’s meaningful to you. 

Building habits does not have to be a daunting task. With these tips and tricks, you will see that in no time, you are crushing your goals and increasing your confidence!

Nutrition Tips for Sending Kids Off to College

Nutrition Tips for Sending Kids Off to College

Is your child (not so child anymore) going off to college? As parents, it’s hard for us to not be packing lunches anymore or having a say about what foods our grown children are choosing. Yes, it’s nice not to have to really worry about it anymore and allow them a sense of freedom, but as a health conscious parent myself, I know how important it is for my grown children to be fueling their bodies with the right things!

RELATED: Fall Wellness Plan for Working Moms

A steady diet of pizza and burgers can lead to lower grades, illness, fatigue, higher risks of depression, anxiety, irritability, difficulty concentrating, menstrual problems and sleep disturbances. At the end of the day, fast food and unhealthy food in general, simply don’t provide our children with the nutrition they need to perform well in school. Developing a balanced and nutrient dense diet at a young age helps set our children up for a lifetime of healthy eating and less incidence of illness and chronic diseases.

Most likely, your child will be getting most of their food from an on campus dining hall. In recent years, most colleges and universities recognize that their students have diverse dietary needs and offer a wider range of traditional, vegetarian and vegan options. Dining halls can seem overwhelming for students, especially those who are making food choices for themselves for the first time. 

Here are some tips to help your student conquer the dining hall: 

  • Plan meals ahead of time to avoid last minute decisions when you’re starving!
  • Remember to eat from all food groups, especially focusing on colorful fruits and veggies.
  • Experiment with options to decide what you like and don’t like (don’t be afraid to try new things!)
  • Redefine dessert – don’t always reach for processed, packaged goods but look into eating fruit or fruit based desserts like smoothies, juices or fruit popsicles.
  • Drink more water and pay attention to the amount of added sugars in other beverages.
  • Try to avoid vending machines!
  • Pack healthy snacks and plenty of water when you know you’ll be on campus for extended periods of time.

RELATED: Four Ways to Counteract Daily Stress

Your student will likely be sharing a space with a roommate in a dorm. Dorms are known to be on the smaller side and usually don’t have big refrigerators. 

Here are some things to keep on hand in dorm rooms:

  • Store healthy foods like fruits (apples, bananas, mandarins, pears), veggies (cucumbers, grape tomatoes, mini peppers), no sugar added dried fruit, whole grain cereal, granola or oatmeal at room temperature
  • Stock your fridge with healthy options like baby carrots, low sugar yogurt, bagged, pre cut veggies and single serve hummus or guacamole
  • Have healthy snacks on hand like popcorn, Rx bars, Larabars, rice cakes and nut butters

If your student’s dorm contains a microwave, here are some easy and quick meals they can try:

  • Eggs can be hard boiled, scrambled or made in a mug 
  • Single serve brown or white rice
  • Baked potatoes or sweet potatoes
  • Oatmeal
  • Frozen veggies with beans

If your student will be living in an apartment where they have access to a full kitchen, here are some tips to help ensure they’re eating as healthy as possible:

  • Plan meals ahead of time
  • Make a list of ingredients needed for meals and choose a day to go grocery shopping
  • Try to stick to the list as much as possible to keep your budget healthy and avoid impulse buys that are usually not healthy!
  • Try out a new fruit or veggie each time you go grocery shopping
  • Buy items you use a lot of in bulk
  • Find items (like pre cut or frozen veggies) that make cooking easier and quicker
  • Batch cook so you have meals that last you a few days or all week

With these tips, your student should be able to make healthy choices on campus. Don’t forget to let your student know that it’s ok to indulge every once in a while and most importantly, encourage them to feed their souls by surrounding themselves with people who are positive and doing things that bring them joy!

Tips for Parents of Picky Eaters

Tips for Parents of Picky Eaters

Do you have a picky eater? I know how hard it can be when your child only wants to eat foods from the same food group, or worse, the same food over and over again! Most of the time the food your child likes isn’t very healthy! What is a parent to do?  

Here are some tips that can help you get your child to 

try a variety of foods.

If you’re like us, you resonate with compartmentalizing this process (and some good old bullet points). And, if you have tips of your own, drop them in the comments–we’d love to learn from you!

Prepping

We know “the plan” is everything thus prepping both mentally and in practice will make this hurdle much easier to tackle.

  • Shop wisely. As parents, we are the ones buying food for our children. If there is junk food at home, we are the ones buying it! Fill your fridge and pantry with real food – your kids will get used to it!
  • Minimize the choices. Try to avoid asking your child the ever popular open-ended question: “what do you want to eat?”. Instead, choose two or three options so they can make a choice and not feel overwhelmed with too many options. 
  • Get your kids in the kitchen with you. Involving your kids with simple tasks in the kitchen can give them a sense of accomplishment and more desire to try their creation.
  • Cut down on snacks. Kids who snack too much throughout the day won’t be hungry enough to eat real food, let alone try new foods. When snacking is a must, avoid fruit juices (these are essentially sugar water) and focus on whole fruits and vegetables.

Meal time

Once you’ve wrapped your head around tackling these tips, there’s not much that’s more important that putting them into practice–at the dinner table.

  • Sneak in the good stuff. Try to incorporate more veggies at all meals. This can mean adding finely chopped veggies to your meat sauce or including them in delicious smoothies.
  • Talk to your children in words they understand. Keep conversations about food at the level of the child. Avoid complicated words and explanations. Keep it simple and let your child know what that particular food will do (or not do) for their bodies and minds.
  • Eat as a family. Life is busier than ever! However, studies have shown that families who eat together tend to eat healthier foods than families who don’t. Connect with your children and nourish your bodies.
  • Get creative. Food can be fun and silly! Arrange food in different shapes and funny faces. This makes your child more likely to try it and forms a positive relationship with food.

Mindset is everything

If there’s one thing we’re learning about all aspects of health, wellness and recovery, it’s the power of our minds!

  • Shifting their mindset (and yours) from what they can’t eat to all the delicious foods they can eat! 
  • Don’t ban everything. Avoid putting foods into “good” & “bad” categories. As long as your children eat healthy foods most of the time, an occasional treat is not the end of the world!
  • Tell your child how valuable they are. Try to get into the habit of letting your child know how special they are, with their unique gifts and potentials. Teach them to love themselves and to nourish their bodies in the best way possible.
  • Be consistent & patient. Some of these tips may not work the first time and not with every picky eater so you may need to try many different strategies before you find what works for your child. Be consistent and pack your patience. Keep offering healthy options and stay strong!

Finally, you’ve GOT THIS.

Summer Holiday Recipe Roundup

Summer Holiday Recipe Roundup

As summer approaches and family/friends gatherings ramp up, we tend to crave refreshing, simple bites that don’t take forever to prep and leave us feeling light. Whether you’re going to a graduation barbecue, attending a backyard gathering or are just enjoying a lazy summer day, make sure to check out these recipes that will hit the spot with their simplicity and focusing on cool, refreshing tastes!

Let’s get it started!

Breakfast

Banana Coconut Chia Pudding | The Blender Girl

Crustless Kale and Cheddar Quiche | All the Nourishing Things

Chia Berry Smoothie | PopSugar

Blueberry Baked Oatmeal | Joy Food Sunshine

Paleo Breakfast Bowl | PopSugar

Yogurt Filled Cantaloupe | PopSugar

Blueberry Cheesecake Smoothie | PopSugar

RELATED: Anti-inflammatory Recipe Roll Call

Salads

Olive Cucumber Chickpea Salad | Veggies Save the Day

Cold Asian Noodle Salad | Running on Real Food

Apple Quinoa Salad | Cooking Classy

Avocado Egg Salad | Pinch of Yum

Charred Broccoli Salad | Alexandra Cooks

Blueberry Broccoli Spinach Salad | Peas and Crayons

Summer is all about the side, enjoy this array of ideas to wow all your neighbors!

Sides

Mango Salsa | Simply Recipes

Cauliflower Rice | Eat the Gains

Grilled Veggies Marinade | A Spicy Perspective

Grilled Maple Tahini Sweet Potatoes | One Green Planet

Honey Garlic Cauliflower | Kirbie’s Cravings

Garlic and Herb Grilled Eggplant | Every Last Bite

We can’t emphasize enough how important a good lunch is. We can find ourselves “too busy” to make a proper lunch so this summer let’s change that!

Lunch

Veggie Quesadillas | Erhardt’s Eat

Cilantro Lime Black Bean Rice

Black Bean Burgers | Sally’s baking edition

Crispy Parmesan Garlic Chicken with Zucchini | The Recipe Critic

Grilled Zucchini Hummus Wrap | Maebells

Mexican Rice Casserole | Making Thyme for Health

Chickpea Salad Sandwich | Vegan Runner Eats

RELATED: How to Meal Prep: 4 Easy Steps You Can Start Today

Dinner

Quinoa Power Bowl | Dishing out Health

Pineapple Ginger Chicken | The Whole Cook

Beef Fajita with Mango Salsa | A Clean Plate

Dill Flounder with Green Salad | 50 Shades of Avocado

Spinach Avocado Chicken Burgers | Unbound Wellness

Garlic Butter Cod Asparagus Skillet | Eatwell 101 

BBQ Lentil Sloppy Joes | Emilie Eats

Dessert

Paleo Vegan Peach Cobbler | Paleo Running Momma

Vegan Paleo Butter Pecan Ice Cream | Allergy Free Alaska

Paleo Lemon Tart

Zucchini Bread | Small Footprint Family

Homemade Pineapple Soft Serve | Eve Lifestyle

Snickers Smoothie | Vegan Foodie

Mango Lassi | All Recipes

Who said eating healthy over the summer had to be boring? These delicious recipes will have you wishing it was summer everyday!