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Aug 26, 2016

Creating Optimal Health

Optimal health is all about living and eating to obtain a healthy body, mind and spirit, yet optimal health is different for everyone. We have different genes and grew up in different environments and social economic classes, so health management is not the same for everyone.
Ultimately we all need to take charge and be responsible for our own health. Unfortunately, the majority of us let the pharmaceutical companies take care of our health with the ill-fated result of prescription drugs having become the fifth leading cause of death in the United States.
The side effects of drugs are often worse than what the drug is designed to treat; yet people continue to look for magic-bullet cures. And then there are individuals who go to the health food store clerk to ask what they should take for a health condition self-diagnosed on the Internet. There is a substantial risk letting someone with minimal knowledge recommend a vitamin or supplement to resolve a health issue.

So how can we obtain optimal health? By reviewing our diet and lifestyle with a professional specifically trained to look at your diet and diagnosis and treat disease (e.g., a naturopathic physician or another holistic practitioner). Diet is the key for most chronic diseases. However, the same diet does not work for everyone; it really depends on the health issues of the person.
For instance, high cholesterol is due to too much saturated fat in the diet. Yet many of my patients state they eat healthy and have high cholesterol because of genetics since everyone in their family has high cholesterol. This is not due to genes; this is because they eat like everyone in their family.
Each of us needs to take a good look at our diet to identify what we are eating that is causing the problem. Statins are not the answer because of the side effects, such as muscle aches, dementia, asthma, etc. If we continue to eat a diet high in saturated fat, we will increase our risk for heart disease and cancer.
If one has gastrointestinal issues such as irritable bowel syndrome, Crohn’s disease or ulcerative colitis, one likely has food allergies and malabsorption issues that have not been identified. If one has memory issues or a history of Alzheimer’s, they would do better with a healthy fat diet and lifestyle changes. As you can see, diet can be very different for individuals depending on their health issues.
Despite the fact that diet must be individualized, some things are universal. Sugar is not good for anyone. It increases inflammation in the body and thus increases your risk for cancer, heart disease, diabetes and many other diseases. This includes fructose, sucrose, maltose, glucose, etc.
Genetically modified organisms, or engineered foods, are treated with herbicides such as Roundup, which can cause neurological issues and has been associated with cancer. This is why organic, local food is better.
Alcohol should be used in moderation, which means one or two drinks one to three times per week. Alcohol has been linked to many cancers, such as breast, prostate, colon and pancreatic cancer.
What about exercise? Ideally, we all should engage in one hour of exercise five times a week. Studies show that any more exercise than this has no more health benefit. In fact, more exercise can increase our risk for heart disease and cause more wear and tear on our joints. This is why most individuals in the Vail Valley have already had a knee or hip surgery or replacement at a very early age.
What about lifestyle? We all need to eliminate as many chemicals as we can in our environment. Chemicals in our environment cause all kinds of health problems, such as increasing our risk for cancer, Parkinson’s, autoimmune disease, liver disease, etc. Chemicals such as parabens, household cleaners, benzene, formaldehyde, radon, lead, herbicides, pesticides and mercury, just to name a few, are in our skin-care products, lotions, sunscreens, shampoos, supplements, etc. If you cannot identify a name in the ingredients of a product, it is probably not a clean product.
As you can see, we can take charge of our health by taking the responsibility to eat healthy, exercise and eliminate as many toxins as possible in our environment. If you do have a health problem, go to someone with experience to help you diagnose and identify the cause of your health issue, rather than treating the symptoms with medication or supplements.
Deborah Wiancek, a naturopathic physician, has had a family practice at the Riverwalk Natural Health Clinic & Pharmacy for 18 years. She can be reached at 970-926-7606 or or follow

Aug 19, 2016

Curried Beet Soup with Tandoori Chickpeas

  • 1 15-ounce (425 g) can chickpeas, rinsed, drained + dried in a clean towel
  • 1 Tbsp melted coconut oil (or sub grape seed oil)
  • 1/4 tsp sea salt, plus more to taste
  • 2 Tbsp tandoori masala spice blend* (can be purchased at store or made at home)
  • 1 Tbsp (15 ml) coconut or grape seed oil
  • 2 shallots, thinly diced (~40 g)
  • 2 cloves garlic, minced (1 Tbsp or 6 g)
  • 1 Tbsp (6 g) minced ginger
  • 6 small-medium beets, quartered (~80 g each)
  • Pinch each sea salt + black pepper, plus more to taste
  • 1 1/2 Tbsp (25 g) green curry paste (or sub 12 g curry powder)
  • 1/4 tsp ground cinnamon
  • 1/2 tsp ground turmeric
  • 1/2 tsp ground cumin
  • 1/4 tsp cayenne pepper
  • optional: Pinch each ground cardamom and coriander
  • 1 14-ounce (414 ml) can light coconut milk (optional: more for serving)
  • 2 cups (480 ml) vegetable broth
  • optional: Fresh chopped cilantro

  1. If preparing chickpeas, preheat oven to 375 degrees F (190 C), and add rinsed and dried chickpeas to a small mixing bowl. Top with coconut oil, salt and tandoori masala. Toss to combine, and sample a chickpea. Taste and adjust seasonings as needed.
  2. Spread onto a bare baking sheet and bake for 20-25 minutes, or until deep golden brown and fragrant. Set aside to cool.
  3. In the meantime, heat a large pot over medium heat.
  4. Once hot, add oil, shallots, garlic and ginger. Saute for 2 minutes, stirring frequently.
  5. Add beets, salt and pepper, curry paste, cinnamon, turmeric, cumin, cayenne, cardamom and coriander (optional). Stir to coat, then cover and cook for 4 minutes, stirring occasionally.
  6. Add coconut milk and vegetable broth.
  7. Bring to a low boil over medium heat and then reduce heat to low, cover, and simmer for 15 minutes, or until beets are fork tender.
  8. Use an immersion blender, or transfer soup to a blender, and purée on high until creamy and smooth. If using a blender, return soup back to pot.
  9. Taste and adjust seasonings as needed, adding more dry spices or salt to taste.
  10. Serve with an extra drizzle of coconut milk (optional), a generous amount of tandoori chickpea, and a sprinkle of cilantro (optional).
  11. Store leftover soup covered in the refrigerator for 3-4 days, or in the freezer up to 1 month. Store chickpeas separately in a well-sealed container at room temperature up to 2 days.

*DIY Tandoori Masala Blend: 3 Tbsp ground cumin, 2 Tbsp garlic powder, 2 Tbsp ground paprika, 3 tsp ground ginger, 2 tsp ground coriander, 2 tsp ground cardamom.

Mushroom, Barley & Lentil Soup

  • 6 cups vegetable broth
  • 1 cup water
  • 3 large carrots, chopped
  • 2 stalks celery, chopped
  • 1 medium onion, diced
  • 4 cloves garlic, minced
  • ¾ cup pearled barley
  • ¼ cup brown or green lentils
  • 16 oz button mushrooms, chopped
  • 2 bay leaves
  • 1 tsp thyme
  • 1¼ tsp salt (or to taste)
  • Freshly ground black pepper

  1. Place all ingredients in a crockpot. Cook on high for about 3 hours, or until grains are cooked through and vegetables are tender. Season with salt and pepper to taste.
  2. If you do not own a crockpot,not to worry, the soup can still be made. Sautee the onion, celery and garlic in a little olive oil, add the rest of the ingredients, bring to a boil then let simmer for about 30minutes or until tender.

Recipe from Hummusapien

Aug 5, 2016

Beet Hummus

  • 2 small beets
  • 1 small lemon (just using the lemon juice from lemon)
  • 1.5 tablespoons tahini
  • 2 tablespoons olive oil
  • 2 cloves garlic
  • 1 can cooked chickpeas 
  • Cumin, salt and pepper- to taste
  • 1-2 tablespoons water

  • Preheat oven to 375 degrees. 
  • Lightly coat beets with olive oil, wrap in aluminum foil and let cook for about 45 minutes or until tender.
  • Let beets cool then slice.
  • Add all ingredients to food processor and blend.
  • Let chill in fridge and enjoy! Beets are in season so finding local, organic beets should be very easy this time of year!

Jul 18, 2016

Should you take a multi-vitamin?

You should be taking a quality multiple vitamin because:

  • Our food is not as nutritious as it used to be.
  • Many people have a nutritional deficiency
    • 9/10 Americans are low in 1 or more of the following vitamins and minerals: magnesium, Vit. D, Vit. C, Vit. E, calcium and zinc.
  • We live in a toxic world, antioxidants in a quality multiple vitamin help clean toxins from the body and keep the liver functioning better.
  • Your energy could likely use a boost.
  • Your mood could be better
    • A multiple vitamin with B-vitamins,Vit. C and magnesium promotes calmness and supports a healthy mood.
  • A good multiple vitamin with Vit. A, C and E helps support healthy, radiant skin.
  • Your stressed out, stress depletes our B-Vitamins.
  • A multiple vitamin with Vit. D, calcium and magnesium can help maintain muscle strength and mobility.
  • A good multiple vitamin supports healthy aging.
  • If you are lactose intolerant you may be deficient in calcium and vitamin D.
  • You’re pregnant, of child bearing age or may become pregnant or are breast feeding.
  • To prevent osteoporosis all women should be taking calcium, vitamin D, magnesium, vitamin C, boron, vitamin K, zinc and copper starting at 20 years of age or younger.
  • You have elevated homeocystein, a protein that may be related to an increased risk of coronary heart disease. 
    • Vitamin B6, Vitamin B12 and folic acid has been shown to prevent heart disease and lower homeocysteine levels.
  • You have had an intestinal condition such as inflammatory bowel disease, irritable bowel syndrome or chronic pancreatitis. All this conditions can interfere with nutrient absorption.
  • You’re on a weight reduction diet.
  • You’re a cancer patient 
    • you should be taking antioxidants.
  • You’re a strict vegetarian
    • you are probably lacking in Vitamin B12.
  • To reduce your risk of getting cancer. 
    • Harvard’s famous evaluation of 90,000 nurses for more than 15 years showed that multiple vitamins appeared to reduce the risk of colon and breast cancers.
Dr.Wiancek has formulated her own vitamin, to read about what's in it click here!

What's in Dr.Wiancek's multiple vitamin?

Dr. Wiancek has formulated her own multiple vitamin

 Why has Dr. Wiancek decided to formulate her own multiple vitamin?
Because many of my patients are taking 5 or 6 bottles of different vitamins and minerals a day and it is costing them a fortune. So I decided to make it easy and cost effective for people. All they would need is provided in my multiple vitamins at a cost of $42.00 a month. Purchase in stores or online.

What does your multiple vitamin include?

It includes the following:
1,000 mg of calcium citrate the most absorbable calcium available to help prevent osteoporosis.
2000 IU of Vitamin D3 to prevent osteoporosis.
400 IU of Vitamin E which is a natural blood thinner, protects us from heart disease and all kinds of cancers.
1,000 mg of Vitamin C which protects us from getting the common cold because of it’s anti-viral effects.
15,000 IU of Vitamin A which protects us from all kinds of cancer and helps keep our skin healthy.
100 mcg Selenium which is also an antioxidant which protects us from all kinds of cancers including prostate cancer.
30 mg of Zinc which also protects us from colds and all kinds of cancers including prostate cancer.
50 mg of all the B Vitamins. These are water soluble vitamins which need to be replenished on a daily basis. We need them during times of stress that is why they are called our stress vitamins.
Other minerals that are needed to prevent osteoporosis which are included in the multiple vitamin are:

Other minerals included in the multiple include:

Folic acid 800 mcg
Vitamin K2 50 mcg
Vitamin B12 100 mcg
Biotin 300 mcg
Pantothenic acid 70 mg
Magnesium citrate 500 mg
Copper 1 mg
Manganese 15 mg
Chromium 100 mcg
Potassium 50 mg
Boron 2 mg
Molybdenum 50 mcg
Vanadium 20 mcg
Choline 70 mg
Inositol 70 mg

Why is there no iron in this multiple vitamin?
Why a little may be good more is definitely not better when it comes to your heart. A study comparing coronary heart disease patients with healthy, age matched controls, found women older than 60 had a 3.5 fold increase in CHD risk for every 50 mg of iron consumed per month over 250 mg.

 The lesson here is to take iron supplements only when you need them.

One a day for Women has 27 mg of iron in each tablet. That amounts to an 810 mg of iron load every month, raising a consumer’s risk for CHD 40 fold. Several studies have conversely confirmed the cardiovascular benefits of iron depletion through blood donation, reducing the risk of an acute heart attack as much as 88 percent in middle aged male donors.

Jul 15, 2016

Immune Boosting Popsicles

Summer immune challenges are notorious for causing lingering discomfort that can interrupt summer fun. The best methods for maintaining immune health throughout the year include regular hand-washing, proper hydration, a balanced diet and adequate sleep.* Certain supplements may provide additional support for a healthy immune system.* Berry Well combines elderberry with other gentle immune-supporting herbs in a mild-tasting powder, offering immune support for all ages.* Berry Well is easily mixed into water, juice or soft food, or can be used to make immune boosting popsicles, perfect for cooling down summer immune challenges.* 

Berry Well Soothing Ice Pops

  • Berry Well Immune Support Powder, 2-3 teaspoons for ages 6 months to 3 years, 3-6 tsp for ages over 3 years 
  • 1/2 cup blueberries
  • 1/2 cup raspberries
  • 1 cup plain coconut water or cooled herbal tea
Directions: blend all ingredients until smooth. Freeze in 1/3 cup portions. Makes 6 ice pops.