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Posts by Dr. Samantha

Cook This: Dairy-free Cream of Veggie Soup

This recipe is an adaptation of one I first made about 30 years ago (in my vegan days) from The American Vegetarian Cookbook from the Fit for Life Kitchen by Marilyn Diamond. Better hot but also good cold IMO! There have been many incarnations of this soup in my life, including as a staple at…

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Your Values, Your Healthcare – A Story

[this is an excerpt on vlues from my book Overcoming Overwhelm if you would like a full chapter (for free! just click here.] About 15 years ago, a woman named Susan came to see me for high cholesterol, pre-diabetes, and high blood pressure, a cluster of symptoms we call metabolic syndrome. She was 53 years…

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Fall Chinese Medicine Tips to Stay Healthy

In Chinese Medicine autumn represents the transition season from the height of yang or active energy of summer into the passive or yin energy of winter. The season is associated with the Metal element and the Lung organ network. Just as the lungs and the breath help to establish a rhythm within our bodies, fall…

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Cook This: Delicious Fall Recipes

The transition into the season of fall is beautifully illustrated by the changing of leaves to reds, oranges, and yellows. Dryness plays a pivotal role in this seasonal display as trees prepare to conserve energy for the winter months by drawing their moisture in away from the leaves and down deep to the trunk and…

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Back to School- Keeping the Kids (and Yourself!) Healthy

It’s not just kids and parents who get sick in the fall. More sick kids = more sick parents = more sick people sneezing on your kale. We spend more time inside as the weather cools down. We find ourselves getting less exercise. We are more likely to turn to poor habits as we head…

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Cook This: Pork Chops (or grilled chicken!) with Spicy Peach Salsa

pork chop dr. samantha

Grilled pork chops are an easy and lovely staple summer dish in our house. Protein forward with a light taste. The peaches make add some sweet, the adobo chiles add some spicy, and the cilantro adds a delicious depth. We always make some extra chops to freeze for later with our Food Saver (these things…

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Overcoming Overwhelm: You Can’t Fail at Self Care

[this is an excerpt on true self care from my book Overcoming Overwhelm if you would like a full chapter (for free! just click here.] There will always be times when you get off track—times you accidentally oversleep and don’t get to the gym, times you forget to plan for dinner and end up going…

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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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