Posts by Dr. Samantha

5 Rules for Choosing the Right Protein Powder

Some folx feel like using protein powder to get protein levels up is cheating. I disagree. Given that getting enough protein is an important part of steady energy, even mood, and stable blood sugar, it’s often a great option for a boost. You can check out an older post about getting enough protein if you like but…

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My Favorite Macro Balanced Smoothie

  A smoothie is an easy way to get a little bit of extra protein in your day, And adding it in around your workout can help with muscle gains! Until recently I really tried to get that protein within 20 minutes after a weightlifting workout. We’re beginning to find that it’s ok before as…

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The Top Three Mental Traps that Keep You Stuck in Overwhelm

Today I’m back with a pretty bold statement: The cycle of overwhelm, stress, fatigue, burnout, and ill health is epidemic in our culture. It’s not that society’s demands to do-it-all (and with a smile) are causing our ill health or symptoms, but these demands pile on top of all of the other things that we…

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To Sunscreen or Not to Sunscreen?

Why wear sunscreen? Put simply, to keep our skin from burning: Sunburns are linked to cancer. It is not known if sunscreen use prevents skin cancers like melanoma and basal cell carcinoma, but it does lower your risk. Keep in mind that sunburn is different than sun exposure. Regular sun exposure can means higher vitamin…

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Cook This: Vietnamese Lettuce Wraps (paleo and gluten-free)

We are always looking for fun, easy, high-protein, low-carb dinners that everyone in the family loves. We tried the Vietnamese Lettuce Wraps from Nom Nom Paleo and we liked them but I didn’t care for the spice balance or the pickled carrots. So per usual I set to changing the recipe up to meet my…

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Ask Dr. Samantha: Food Tracking Edition

One of the most common things I investigate is how my patients and clients are fueling their bodies. After all, what we eat literally becomes who we are. Sometimes my they come to me saying they want to make dietary changes. And sometimes they come to me saying they are already eating very well, thank you and that they…

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One Change

Change is hard. For some people making changes is hard. For others maintaining changes is hard. And no matter how many times you read “it takes x days to make a new habit” or “fake it ‘til you make it” the reality is that our brains will fight us tooth and nail when we try…

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What To Do If You Get Off Track

I saw a patient a while back who went on a new medication that changed everything. We’d been working together for a year or so and she really, really wanted to see if she could get her health sorted without taking any prescription medications. It doesn’t matter what she had going on, or what medication was on…

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