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Jun 20, 2018

Red Raspberry Smoothie for Brain Health

        Red Raspberry Smoothie Recipe For Brain Health

smoothieJust because summer is almost over doesn’t mean your love for brain healthy smoothies should end too! You can enjoy this quick and easy recipe year round. Berries are nutrient superstars packed with antioxidants that can potentially slow aging in the brain. Nuts and seeds always make great recipe add-ins for brain and heart health.
For this smoothie recipe, you will need:
  • 1 ¼ cups unsweetened almond milk
  • ½ cup frozen unsweetened raspberries
  • 2 tablespoons ground flaxseed
  • 2 tablespoons almond butter
  • 1 tablespoon chia seeds
  • 1 tablespoon pomegranate powder (or substitute 3 strawberries)


  1. Place all the ingredients in a blender and start to blend on low speed, gradually increasing to high speed.
  2. Blend until creamy and smooth.

Nutrition information

Each 2-cup serving contains:  calories 430, fat 31 g, saturated fat 2g, cholesterol 0mg, fiber 15g, protein 13g, carbohydrates 31g, sodium 320mg
From the book, Eat Fat, Get Thin, by Mark Hyman, MD

Cauliflower for Brain Health

         Recipes For Brain Health: Cauliflower Gold

Cauliflower GoldBetter brain health starts with you. Our six pillars of brain health show food and nutrition have an important impact on the future health of your brain. Why? Because as you age, your brain becomes exposed to oxidative stress – when damaging free radicals outnumber the body’s defenses causing damage to blood vessels. By eating foods high in antioxidants, like the yellow spice turmeric, and healthy fats like olive oil (most commonly found in the Mediterranean diet) you potentially have the power to prevent oxidative stress, boost brain health, and improve your overall health. Read on for one of our healthy brains recipes.

Cauliflower Gold Recipe by Jim Perko and Cleveland Clinic’s Lifestyle Medicine Program

  • 1 cauliflower, cut into small florets
  • 4 tablespoons extra virgin olive oil
  • 1 teaspoon ground cumin
  • ½ teaspoon chili powder
  • ½ teaspoon turmeric
  • 1 tablespoon garam masala (an Indian spice blend containing black pepper, cinnamon, red chili, cumin, cardamom, cloves and nutmeg)
  • Pinch of cayenne pepper
  • 1 ½ cups vegetable stock
  • 3 tablespoons tomato paste
  • ½ cup toasted and ground almonds
  1. Lightly brown cauliflower in frying pan with olive oil. Stir frequently (15 to 20 minutes).
  2. Remove cauliflower from frying pan.
  3. Add all spices to hot pan. Toast for about 30 seconds.
  4. Add vegetable stock to prevent burning spices.
  5. Add tomato paste and mix all ingredients well.
  6. Add back in cauliflower to frying pan.
  7. Saute for two minutes. Add ground almonds, mix, and serve.
Yields 8 servings
Half a cup of this brain healthy dish contains:
  • 132 calories
  • 3.4g of protein
  • 8.6g of total carbohydrates
  • 3g of fiber
  • 0mg cholesterol
  • 10.1g total fat
  • 221mg of sodium
Want to begin a Mediterranean-style diet? Start by eating more fish like salmon, cod, tuna and halibut, limit your red meat consumption, and consuming plenty of leafy greens and a variety of other vegetables. Healthy fats found in olives, nuts, and olive oil help keep you gratified  and your brain healthier. Fruits like blueberries, blackberries and raspberries are loaded with antioxidants, but make sure you have a variety of other fruits, too. Spice it up with turmeric, saffron, garlic and cinnamon. Collectively, the Mediterranean diet has been shown through research to maintain brain health as we age, staving off diseases like Alzheimer’s.

Salmon for Brain Health

                Seared Salmon and Arugula Salad

Seared Salmon and Arugula Salad
Salmon is a quintessential food for improving your brain health. Its abundance of omega-3 fatty acids, the type of fatty acid your body can’t produce, are good for your brain and other vital organs. Brain health experts recommend eating fish at least twice a week for optimal benefits.
Complement the brain health benefits of salmon by including an arugula salad. Leafy greens, like peppery tasting arugula, are rich in many brain-loving phytonutrients. Phytonutrients can also help protect the body from various cancers.
Here’s a simple  brain health recipe you’ll want to remember to cook week after week.

Brain Healthy Seared Salmon and Arugula Salad

Salmon Ingredients

  • 4 salmon fillets (center-cut) sized at about 3 oz. each
  • 1 ½ Tbsp olive oil
  • 1 ½ Tbsp fresh squeezed lemon juice
  • Pinch of salt and pepper to taste

Arugula Salad Ingredients

  • 3 heaping cups of baby arugula leaves
  • ⅔ cup of washed and sliced cherry or grape tomatoes
  • ¼ cup chopped or thinly sliced red onion
  • 1 Tbsp extra-virgin olive oil
  • 1 Tbsp red-wine vinegar
  • Salt and pepper to season dressing
Create a marinade for your salmon with the lemon juice, salt, pepper and olive oil. Marinate the fish for about 15 minutes. Next, heat a nonstick pan over medium-high heat. Place the fish skin-side down into the hot pan. Cook for two minutes uncovered allowing the skin to become crispy. While cooking, gently use a spatula to help keep it from sticking to the pan. Cover the pan and cook for another 3-4 minutes on medium heat. When finished, your salmon should have a crisp skin and flaky flesh that breaks easily with a fork.
We recommend prepping your salad ingredients before you cook your salmon, to prevent overcooking the fish. Once the fish is ready, simply toss together the arugula, tomatoes and onions in a bowl, add your oil and vinegar dressing and evenly coat.
Serve both immediately and enjoy!

Brain Health Benefits

This recipe makes four servings containing 200 calories each. While this meal is high in fat (13 grams per serving) the fats are rich in omega-3s from whole, natural foods like fish and olive oil that help promote healthy brains. With only three grams of carbohydrates and 18 grams of protein per serving, this meal will help keep you feeling lean and energized.
Want to find more brain healthy recipes for your family? Visit the Healthy Brains website to find recipes, tips and more to help you improve your brain health.

Apr 6, 2018

Allergy Support Tea

Our most popular tea for the allergy season: Allergy Support Tea: Helps reduce your allergy symptoms. Available at the Riverwalk Natural Health Clinic and Pharmacy.

Healthy Recipes

Bastyr University (my Alma Mater) has the best allergy free recipes. These recipes are not only very healthy but also very tasty.  It is always good to add a variety of foods in our diet to prevent allergies. If you always cooking the same old recipes check out www. If you are ever in Seattle you can visit Bastyr campus and eat at their restaurant where the food is grown on site. The restaurant has been rated one of the best in Seattle. Just the photos on the site will make your mouth water. Enjoy!

Allergy Season is Upon Us

Allergy season is upon us again. The main cause of seasonal allergies and asthma are food allergies. If you identify your food allergies your seasonal allergies and asthma will resolve. Again, getting to the cause of the problem. Are your allergies getting worse every year? I can help you resolve your allergies.  Call my office today for an appointment 970-926-7606.

Spring is a Good Time for a Detox

Spring is always a good time to detox our bodies. This Spring I recommend that you should try the 100-day Organic Whole Food challenge. Take out toxic chemicals, sugars, grains, GMO’s, alcohol and processed foods from your diet. Only eat organic food non-GMO foods for 100 days. I guarantee you will feel better.  Many of your aches and pains, swelling, cholesterol and high blood pressure can resolve. Prevention is the key to Optimal health. If you are getting symptoms that need to be addressed, make an appointment to get to the cause.  As I said earlier, you cannot treat a disease without getting to the cause of the health issue. If you do not address the cause the disease will never resolve. The same diet does not work for everyone whether it is the Paleo diet, Ketogenic diet, intermittent fasting, etc.  What kind of foods you eat is more important than what diet you are on. Are you eating Organic, non-GMO foods and are you eliminating the foods that you are allergic to?  Diets are very individualized; one size does not fit all. Come in and get assessed for what diet will get rid of your health symptoms. To make an appointment call our office at 970-926-7606.

What is the Blue Zone of Happiness?

Dan Buettner also wrote the Blue Zone for Happiness. In the Blue Zone for happiness, one of the most common ways to promote happiness is to prioritize prevention in health care. According to the Delphi study treating disease costs an estimated 16 times more than preventing it. Eighty-five percent of the US expenditure with an annual of two trillion dollars goes to treat preventable disease. By increasing one’s awareness of healthy lifestyles thus preventing disease happiness increases. My philosophy as a health care provider is that I educate my patients to take charge of their health. When a patient understands how most diseases are associated with diet and lifestyle and how their symptoms are directly related to what they do, then they can change that behavior thus take charge of their own health.  

The happiest place in the US are:
  1. Boulder, CO
  2. Santa Cruz, CA
  3. Fort Collins, CO
  4. San Luis Obispo, CA
  5. Santa Clara, CA
  6. Provo, UT
  7. Norwalk, CT
  8. Barnstable Town, MA
  9. Anchorage, AK
  10. Naples, FL
Why are these locations happier than others?  What do they have in common?

  • The key to happiness is trusting your local politicians, police, and neighbors. 
  •  Is the place walkable such as safe streets, bike paths, and sidewalks? 
  • Are there areas that are close to nature?
  • Is there a community actively engaged in the government and concerned about improving quality of life?
  • Is there clean water, air, and land?
  • Is there affordable and good dental care available?
  • Is there healthy food in the area such as farmers markets, plant-based food that’s easy to find instead of fast food. Organic and non-GMO is always better.
  • Is it a community with less obesity, less drug use and restrictions on smoking?
  • Is there a community noise ordinance?
  • Is there an effort to treat the mentally ill as mentally ill account for 50% of the population's health care cost this includes depression and anxiety? 
  • Does the community Invest in beauty and open spaces?
  • Do people volunteer?
  • Jobs are another area that can make people happy.  When your working forty hours a week or more you want to be in a job that you love.
  • Find a job that you are passionate about, that engages your talents and gives you constant feedback. 
  • Do not work more the forty hours a week and make sure you take a vacation every year. 
  • Avoid long commutes for work.
  • Set goals at work.
  • Prioritize family and friends and socialize with happy people.
  • Money is not the most important factor when getting a job. In fact, after an annual income of $75,000 happiness does not increase.
  • Join a club which gives you a sense of purpose.
  • Adopt a pet.
  • Declutter your home and bring in natural lighting.
  • Listen to music.
  • Use automatic savings.
  • Reduce credit card spending.
  • You may want to rent instead of own a home.  If you own a home pay down your mortgage.
  • Count your blessings, be kind, live with passion and have a positive goal for your future.
  • Try new things.
  • Meditate.
  • Know your purpose in life.
  • Sleep at least 7 -8 hours a night or more. People who sleep less than 6 hours a night are not very happy.
A healthy, long and happy life is all about taking care of our health through preventive care, increasing our intake of plant-based foods, exercising and staying socially engaged with a job you love. It comes down to being in charge of your life. Do you live in an area that promotes the blue zone way of living? If not, what can you do to change this?

What is the Blue Zone of Longevity?

Dan Buettner wrote a book called the Blue Zone of Longevity researching what centenarians have in common to live a long and healthy life.The people who live in the Blue Zones of longevity are the highest concentrations of centenarians in the world from five regions in Europe, Latin America, Asia, and the U.S. What do these groups have in common? They all move their bodies a lot. They have social circles that reinforce healthy behaviors. They take time to de-stress. They're part of communities, often religious ones. And they're committed to their families.

And to qualify as a Blue Zone, these communities also must be largely free of afflictions like heart disease, obesity, cancer and diabetes. These chronic diseases are the #1 cause of death in the US. So, these centenarians are doing something right. Diet and healthy eating is the key to prevent chronic disease. Below are some of the most common eating habits of the centenarians.  
  • They are not overweight because they stop eating when their stomach is 80 percent full to avoid weight gain.The new anti-aging diet is to eat less.
  • They eat the smallest meal of the day in the late afternoon or evening.  Eat your largest meal of the day for breakfast or lunch.
  • They eat mostly plants, especially beans. And eat meat rarely, in small portions of 3 to 4 ounces. They eat portions of this size just five times a month, on average. When eating meat make sure it is Organic and grass-fed beef.
  • Drink alcohol moderately and regularly, 1-2 glasses a day. These are 4 oz glasses, not 8 oz. Woman should watch their alcohol intake because as little as 1 drink a day can increase your breast cancer rate by forty percent.

Jan 26, 2018

Naturopathic Medicine and Pain Relief

Ninety patients a day are currently dying from opioid addiction.  This number is going up.  Pain is a big problem and the over counter medications such as NSAIDS are not any better than opioids.

 Research from a Danish study was recently published in a journal of the American Heart Association, stating that pain medications are associated with higher risks of heart-related deaths in healthy people. The study looked at the use of nonsteroidal anti-inflammatory drugs (NSAIDS). They found that ibuprofen; the main ingredient in Advil and Motrin, was associated with a 29 % greater risk of fatal or nonfatal stroke. Rofecoxib, sold as Vioxx before it was recalled in the United States, was associated with a 66% greater risk of cardiovascular death. Naproxen, commonly known as Aleve, was not associated with heart problems. All prescription NSAIDS carry the same cardiovascular warning and may cause increase of serious cardiovascular thrombotic events, myocardial infarction, and stroke, which can be fatal. The American Heart Association advised in 2007 that NSAIDS, except aspirin, for chronic pain upped the risks for heart attack and stroke.
Many of people are taking NSAIDS daily thinking that they are safe because they are sold over the counter.  As a naturopathic doctor one must approach and treat the cause of pain.  Pain can be related to our emotional state, hormonal imbalances, injury, stress, autoimmune disease, food allergy, nutritional deficiencies etc.  If you do not get to the cause of the pain the pain will continue to return when one continues to treat only the symptoms.  

For sports injuries I am currently using homeopathy injections to treat the inflammation locally.  When the inflammation resolves the pain resolves.  One may need 1-5 injections initially.

Craniosacral treatments are another way in which I completely align the whole body.  If the body is not aligned pain will not resolve. Craniosacral treatments are beneficial for all types of pain, migraines, concussions, sinus infections etc,  For more on craniosacral treatments click here.

Castro oil packs over the effective area can also help. For more information click here,

Our diet can effect inflammation in our body.  Foods high in sugar, caffeine, alcohol, red meat, white flour and rice.  And there are many foods that are anti-inflammatory. For more information click here.

Natural inflammatory supplements & herbs can be a great substitute for NSAIDS.  These are specific depending on where the pain is coming from and the dose that should be used.  I generally use combination anti-inflammatories.  These can be curcumin, MSM, boswelia, bromelain, ginger, CBD oil, valerian, passionflower, bioflavones etc.  Again, this all depends on location and severity of the pain. 

If you are having chronic pain you need to get an assessment to find out where the pain it coming from.  This can be emotional, hormonal imbalances, injury, stress, autoimmune disease, food allergy, nutritional deficiencies etc.  If you do not get to the cause of the pain the pain will continue to return when one continues to treat only the symptoms.  Dr. Wiancek 970-926-7606.