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Mar 29, 2016

Chia and Goji Breakfast Bowl

  • 1 cup coconut milk (or any nut milk of choice)
  • 3 tablespoons chia seeds
  • 1 tablespoon raw walnuts
  • 1 tablespoon honey
  • 1 teaspoon goji berries
  • 1/3 cup mixed berries
  • Mix all the ingredients except the mixed berries in a glass jar with a lid and let it sit. Stir again in 15 minutes, cover and refrigerate overnight.
  • Serve with fresh berries.

Mar 21, 2016

Happy (Healthy) Easter!

Easter is a beautiful holiday, with the arrival of spring we should be treating our bodies right, not loading them with toxic dyes and sugars. Dying eggs with children is an Easter past-time that will never get old! But sadly, many people do not think about the negative side effects of these dyes. Most people have some type of allergy to red and yellow dyes. These artificial dyes are extremely toxic and we should try to eliminate them completely from our diet (they are also found in Gatoraide, strawberry milk, Maraschino cherries; the list goes on). Don't fret, we aren't advising you to ditch the tradition altogether, the mommypotamus has perfected some vegetable dyes that kids and adults alike will love! Check out her article on naturally dying Easter eggs. And if you're looking to make your eggs a little bit snazzier, check out this video, which demonstrates how to add flower prints to your eggs!

Easter and sweets go together hand in hand, below are some of our favorite healthy sweet treats!

Dark chocolate macaroons- with only 5 ingredients this recipe is simple, yet delicious.
Dark chocolate nut brittle- rich in protein and antioxidants 
Red wine chocolate truffles-chocolate and wine, what's not to love?

Mar 14, 2016

Green Foods Just in Time for St.Patrick's Day!

Fava bean and almond spread

  • 1 cup shelled and skinned fresh fava beans  (preferred)
  • a handful of almonds (roasted and chopped)
  • 1 tbsp olive oil
  • 2-3 cloves of garlic
  • 1 tsp dired basil
  • salt
  • Extra olive oil and almonds for serving.
  • If you are using fresh fava beans:First shell the beans. Bring a bit pot of salted water to boil, drop the cleaned bans into it and let it simmer for a minute. Darin the water and immediately put it into a big bowl full of ice cold water to stop it from cooking further. Now peel each one of the beans to reveal the beautiful green inner bean. Discard the outer peel. Now your lava beans are ready to cook.
  • In a small pan, heat the olive oil Add the garlic and fry for a minute. 
  • Add the almonds, fava beans, herbs and salt. Stir fry for a couple of minutes. Turn off the flame and let it cool.
  • Blend the bean mixture till creamy or coarsely done adding as much water as needed. 
  • Garnish with some extra olive oil and almonds.
Crispy green beans with pesto

  • 1 tsp olive oil
  • 1 garlic clove, minced
  • 3 cups green beans, ends trimmed and cut into 1 inch pieces
  • 1/4 cup pesto (homemade if possible)
  • 1 tbsp toasted pine nuts
  • Heat olive oil and cook garlic on medium-high for about 30 seconds, remove from skillet and set aside.
  • Add beans to the same skillet and saute until beans are cooked, but still crispy.
  • Add garlic back to pan and cook for another 30 seconds.
  • Toss with pesto, sprinkle with pine nuts and serve!

Carrot Brussels Sprout Salad

I love brussels sprouts, but I usually eat them baked. I was curious as to how they would taste raw and the outcome was delicious!



  • 1 pound brussels sprouts (cut off hard ends)
  • 3 to 4 carrots 
  • ⅔ cup chopped green onions (use both green and white parts)
  • ⅔ cup fresh cilantro
  • 1 cucumber (cut in small slivers)
  • ⅔ cup slivered almonds
  • 1 avocado
  • ¼ cup olive oil
  • 3 tablespoons apple cider vinegar
  • 3 tablespoons tamari or other soy sauce 
  • 3 tablespoons honey
  • Shred brussels in a food processor, if not available cut them as small as possible, transfer to large bowl. 
  • Grate carrots, transfer to the bowl.
  • Place almonds in a skillet over medium heat and toast them for about 5 minutes, adding them to the bowl.
  • Add the chopped green onions, cilantro, avocado and cucumber to the bowl. In other bowl mix together all of the dressing ingredients and then add to the large bowl. Toss well. Let the salad marinate for 10 minutes.
  • Enjoy!

Mar 11, 2016

Why do a spring detox?

As the warmer months of spring and summer approach us, now is a fantastic time to revitalize your health. Similar to the maintenance your car requires, if you want it to run well for years to come, your body operates more efficiently with regular tune-ups. Participating in a detox program once or twice every year gives your body a real boost, setting up a better foundation to ensure a long and healthy life.

Why detox? Well, today it’s virtually impossible to avoid the constant toxic exposures in our modern world. Pesticides in our food, heavy metals in our water, exhaust fumes in our air, chemicals in our skin and personal care products, hazardous materials in our cleaning products; the list goes on. Stress, poor diet, sedentary lifestyle, and the use of alcohol and drugs (both pharmaceutical and recreational) also contribute to toxic overload in the body. Toxicity can lead to development of any number and type of symptoms, such as fatigue, anxiety, depression, weight gain, joint pain, allergies, memory loss, brain fog, digestive problems, skin rashes, and recurrent infections. The good news is there are effective tools that can be applied to dramatically lower our total toxic burden, thus giving us the ability to not only alleviate symptoms but also remove factors that frequently contribute to chronic disease.

A healthy diet and lifestyle paired with periodic cleansing is an excellent way to feel your best. A good general cleanse involves reducing new exposures to toxins, eating a nutrient-dense cleansing diet, using specific herbs and supplements to support organs like the liver, colon, and kidneys, sweating and moving the body regularly, and working on any emotional or spiritual issues that may be of importance for you. When detoxing you should eliminate sugars (fruit is OK, limited), alcohol, white flour and caffeine. 5-12 servings of organic vegetables should be eaten daily and if you are eating meat limit it to organic or wild caught meat only. There are dozens of recipes on the blog to aide you with your detox! When the body is given the opportunity to “take out the trash,” so to speak, it can then devote valuable energy and resources to other important functions like repairing damaged tissues and strengthening the immune system.  As total toxic burden decreases, symptoms will tend to diminish. People frequently report reductions in pain and inflammation, desired weight loss, and feelings of rejuvenation and vitality.

If you’re interested in feeling your best, maybe it’s time for a gentle detox. But please be careful when considering programs or products to purchase. Many types of so-called “detox” programs and products available on the market can actually do more harm than good, not to mention waste valuable time and money!  For example, it’s best to stay away from programs that promote significant calorie restriction since these can lead to dangerous swings in blood sugar. Also, you’ll want to avoid products that simply act as laxatives since overuse of these can cause dependence and/or electrolyte imbalances. Colon cleansing is a vitally important aspect of any successful detox, but don’t be fooled into thinking laxatives are the answer! When it comes to safe and effective detoxification, each and every one of the organs involved in detox should be specifically supported-the liver, colon, kidneys, skin, lungs, and lymphatics. Here at Riverwalk Natural Health Clinic we carry high grade, organic, professional strength greens; one that really like is "Renewal Greens." It is very important that the green blend you choose is all organic, if not you are loading yourself up with toxins- the exact opposite of what the goal of a detox is. Also keep in mind that undertaking a detox program is not appropriate for everyone, and in some cases may be contraindicated. Detox is intended for people who are generally in good health. 

Some common ways our exposure to toxins is increased:
•    Eating a diet high in processed foods and fat
•    Drinking tap water
•    Excessive consumption of caffeinated beverages
•    Excessive alcohol consumption
•    Tobacco use
•    Recreational drug use
•    Chronic use of medication
•    Lack of strenuous exercise
•    Liver dysfunction
•    Kidney problems
•    Intestinal dysfunction
•    Occupational exposure
•    Using pesticides, herbicides, paint, and other toxic substances without adequate protective gear
•    Living or working near areas of high vehicle traffic or industrial plants

Are you in need of a detox? Toxicity Self-Test

To find out more about detox and how it may benefit you, please contact  Dr. Deborah Wiancek at the Riverwalk Natural Health Clinic. Dr.Wiancek can pinpoint what type of detox that will be best for you. Certain causes beyond the ones already mentioned can be food allergies, heavy metal toxicity, nutritional deficiency, blood sugar problems, and hormonal issues

Mar 7, 2016

The 4 Pillars of Optimal Health

In today's world "health" has become such a buzzword that it can be difficult to decide what supplements you should even be taking. Grocery stores, health food stores, the internet; they are all filled with the "best vitamin" or the new fad diet that will make you drop 2 sizes in a week. What we need to be focusing on are the 4 pillars of optimal health. Most supplements will vary dependent on the person, but there are 4 things every person, no matter how healthy you are, should be taking daily. Even high quality and balanced diets need to be supplemented with the nutritional groups constituting of the 4 pillars of optimal health because they are either chronically under supplied or absent in the diet. All of the products at Riverwalk Natural Health Clinic and Pharmacy are high quality, lab-tested, doctor grade products and are hand selected by Dr.Deborah Wiancek N.D. to ensure that there are no added sugars, dyes or preservatives. Be aware that just because something is sold in a health store, etc does not mean that the product is automatically good quality. Some fish oils can contain mercury, multi-vitamins can contain extremely low doses of important vitamins and minerals and many products are being adulterated and have false ingredients on the labels. Be sure to buy from a trusted brand and do your research!

The 4 Pillars of Optimal Health
        1. High Potency Multiple Vitamins- Formulated by Dr.Wiancek these multivitamins contain:
·         1,000mg of Calcium citrate- the most absorbable calcium available to help prevent osteoporosis.
·         2,000IU or Vitamin D3- protects us from developing osteoporosis.
·         400IU of Vitamin E- natural blood thinner, protects us from heart disease and all kinds of cancers.
·         1,000mg of Vitamin C- protects us from the common cold because of it’s anti-viral effects.
·         15,000IU of Vitamin A- protects us from all kinds of cancer and helps keep our skin healthy.
·         100mcg Selenium- protects us from all kinds of cancers, including prostate cancer.
·         30mg of Zinc- protects us from colds and all kinds of cancers, including prostate cancer.
·         Other vitamins and minerals included: Folic acid 800mcg, Vitamin K 150mcg, Vitamin B12 100mcg, Biotin 300mcg, Pantothenic acid 70mg, Magnesium citrate 500mg, Copper 1mg, Manganese 15mg, Chromium 100mcg, Potassium 50mg, Boron 2mg, Molybdenum 50mcg, Vanadium 20mcg, Choline 70mg, Inositol 70mg.
·         No Iron, why? A study comparing coronary heart disease patients with health, age matched controls, found women older than 60 had a 3.5 fold increase in CHD risk for every 50mg of iron consumed per month over 250mg. The lesson here is to take iron supplements only when you need them.
2. Antioxidants- Our multiple vitamin contains vitamins A,D,E,C and Selenium which are all very powerful antioxidants.
3. Omega 3's- Good for memory, heart, skin, neurological problems, and inflammation. Many people are deficient in Omega 3, we have pharmaceutical grade Omega 3’s with a very high dosage.
4. Probiotics- Protect us from bacteria and parasites that are in a lot of things we come in contact with on a daily basis. They also strengthen our immune system and ward off cold and the flu.

Mar 4, 2016

American Association of Naturopathic Physicians Applauds AMA "Call to Action" to Prevent Opioid Misuse

AANP Offers Education Resources and Expertise to Help Prevent Opioid Misuse

(Washington, DC) - The American Association of Naturopathic Physicians (AANP), the professional association that represents licensed naturopathic physicians, applauds the decision of the American Medical Association (AMA) to help prevent opioid misuse. The AANP is pleased to offer naturopathic physicians as an education resource in this area.
On February 18, AMA president Steven J. Stack, MD, issued a Call to Action to the nation's physicians and physicians-in-training. He encouraged physicians to increase their efforts in the fight against opioid misuse. Additionally, Dr. Stack stressed that physicians ensure they are current in their knowledge and training as to when an opioid is appropriate - and when it is not.
"Naturopathic physicians are experts in establishing a foundation for optimal wellness with a health promoting lifestyle. This is critical for addressing chronic pain and opioid misuse or dependency issues," said Jaclyn Chasse, ND, AANP president. "Such a foundation may include individualized improvements to diet, stress reduction, restful sleep, appropriate therapeutic exercise, and other treatments."
In a recent national survey conducted by the AMA, it found that 1-in-4 physicians said that continuing medical education on this issue was not readily available for their specialty or did not directly address their practice needs. According to the survey, there are currently gaps in addressing overdose prevention and treatment of substance use disorders as well. Only 15 percent of the surveyed physicians had taken education on medication-assisted treatment.
"There is a tremendous need for education in this area," said Ryan Cliche, AANP executive director. "We encourage medical societies and medical education companies to collaborate with AANP on this effort. As a leading physician group that provides whole-body wellness care using natural modalities, AANP offers continuing education in this area. We can help you design a program for your specialty and provide naturopathic physician speakers."