Let’s Talk Track – Plyo of the Month

Besides being a full-time medical student… in my free time I enjoy coaching a HS track and field team. I love the kids, but one of the benefits for me is that I continue to incorporate new exercises into my workouts!

With my then freshman athlete after she got the school record in the high jump! (2015)

With my then freshman athlete after she got the school record in the high jump! (2015)

Plyometrics (plyos) are exercises that coaches use to increase an athlete’s strength, speed, and power. Some people associate plyos with “jumping drills”, because a lot of them incorporate some type of jumping movement. Once a month I will do a spotlight on a specific exercise so that you can incorporate plyos into your regular workout routine. Besides improving an athlete’s performance in sports, plyos are a great way to increase cardiovascular fitness and strength in a shorter period of time.

With any exercise regimen, it is important that you attempt new exercises at your own risk. Do not try an exercise that is beyond your own personal ability. I will include exercises that are more basic and more advanced for some variety. If you have questions regarding if you should incorporate plyometric training into your physical activity routine, ask your doctor or other qualified health professional.

Standing Jump Over Barrier

4 sets of 5-10 reps

This is a great video of this plyometric exercise! You can use a cone, box, pillow, or anything that is about 1-2 feet tall. 

CHALLENGE LEVEL
EQUIPMENT
SPORTS
Beginner Plus 1 cone, hurdle, pillow

(approx. 1-2 ft high)

Baseball, Basketball, Football

Description

  • Stand with feet shoulder width apart
  • Jump & bring knees up to jump over the barrier
  • Keep body in a straight line with knees pointing straight ahead
My name is Emma Petshow and I am a 3rd year naturopathic medical student at the National College of Natural Medicine in Portland, OR. For more about myself, check out my bio. This blog is intended for information about preventive health and lifestyle improvement. The information contained on this blog is not to be used as medical advice. For specific medical advice you should consult your physician.
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Rosemary Salt Scrub, Tea, and Recipes!

Happy Monday and welcome back! I survived midterms, but during my studying time, I used plenty of October’s herb of the month, Rosemary for extra brain power! I wanted to share some of my favorite Rosemary uses with all of you including my Rosemary cleansing salt scrub/bath soak, brain boosting Rosemary tea, and my favorite Rosemary recipes!

First, let’s do a little recap on the healing and helpful properties of Rosemary…

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Dew of the Sea Salt Scrub and Foot/Bath Soak!

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unnamedIngredients!unnamed-1

  • Dried rosemary
  • Epsom salts
  • Mason jar w/lid for storage
  • Bowl & spoon for measuring/mixing
  • Tea tree oil (could also try lavender oil)

unnamed-2unnamed-4Calendula oil (store bought or homemade from September)

  • Other dried herbs (I chose to use Peppermint and Calendula)

 

Instructions:

  1. unnamed-5Fill the mason jar you are using up 3/4 full with Epsom salts
  2. Pour the Epsom salts into the mixing bowl
  3. Grind up your dried herbs either with a mortar and pedestal or even with your hands until they are as small and smooth of consistency that you like (I used approximately 2 tbs worth of dried, crushed herbs for my recipe)
  4. Add the herbs to the Epsom salts and mix thoroughlyunnamed-6
  5. Add 10-15 drops of essential oils (tea tree, lavender, etc.) (WARNING: Tea Tree oil is very fragrant, if you have a sensitive nose you have been warned and open a window before this step)
  6. Add 2 tbs of Calendula oil and mix with spoon until the scrub is the same consistency all the way through
  7. Add mixture to mason jar, place on lid, and use as needed

Uses & Properties!

  • unnamed-9Use 2-4 tbs per bath, place under running, warm water, and mix to dissolve
  • Use 1-2 tsp per foot soak, place in soaking tub full of warm water, and mix to dissolve
  • Mix 1-2 tbs of scrub with 1-2 tbs of water in glass and use as a salt scrub over the body. Rinse with warm water and cleansing soap.

Rosemary:

Increases blood flow to the surface of skin, decreases inflammation, and removes toxins.

Calendula:

Antiseptic properties that cleanse pores and help increase healing of wounds/burns/acne.

Mint:

Relaxing properties that decrease inflammation and eliminates odors.

Tea Tree Oil:

Strong antiseptic properties that remove contaminating, kill bacteria, and promote healthy/clear skin.

**No time to make a salt scrub/soak? Use some tea bags of rosemary tea and place those in your bathtub for a similar nervous system relaxing and blood circulation increasing effect!**
**Rub Rosemary essential oil onto temples during a tension headache, on your jaw if you clench your jaw, or sore muscles after a workout for a soothing and tension busting effect!**
BONUS TIP! Rinse your hair with some Rosemary tea or 3-5 drops of Rosemary essential oil dissolved in water or shampoo to cleanse follicles, activate circulation, and encourage hair growth! [USE CAUTION ON COLOR TREATED OR LIGHT HAIR]

Brain Boosting Rosemary Tea

Tea is awesome in so many ways! Here are some Rosemary based tea recipes that do not only taste great, but can help improve your health as well!

Plain Rosemary:

Dry rosemary leaves in your usual tea infuser, hot water, and out comes a fantastically easy tea! Add a cinnamon stick or powder and honey to taste. This tea will relax your mood, increase circulation therefore helping heart and brain health, improves memory, and can speed up recovery after an illness.

Recovery elixer:

Combine equal parts Parsley, Rosemary, Sage, and Thyme for a tea that promotes recovery, brain power, clear thinking, and overall feel good feeling.

My Favorite Rosemary Recipes!

Rose’s Holiday Thyme Soup

This fall/winter themed soup is very tasty, gluten free, paleo approved, and sugar cleanse worthy! The best part is that you make it in a crockpot! The Cook Lite girl’s (a.k.a. myself) BFF.

Ingredients:

  • Canola oil (1 tsp)
  • 1 large onion (diced), 1+ large carrot(s) (diced), 2+ stalks celery (diced)
  • 2 cloves garlic (minced) or use minced garlic you buy from the store if this is too much chopping for you
  • 3.5 tbs minced fresh Thyme & 3 tbs minced fresh Rosemary (if you can’t find fresh you can use dried)
  • 1 lb boneless skinless chicken breast (cut into 1″ cubes) (vegetarian? add more veggies & some potatoes and skip the chicken)
  • 1.5 cups water or chicken stock
  • 1 cup diced green/red/yellow peppers
  • .5 tsp freshly ground black peppers

How to?

  • Heat oil in large skillet & saute the onions, carrots, celery, garlic, thyme, rosemary, chicken x 5-7 minutes until chicken is white on ALL sides/drain off excess fat
  • Put sauteed ingredients into slow cooker, sprinkle black pepper, pour in water/stock, stir –> cook on LOW x 8-9 hours
  • Add diced peppers, cover & cook on high x 30 minutes
  • Stir and serve!

Quick Garlic Rosemary Bean Dip

Dip for veggies, chips or spread for tortillas/lettuce leaves/collard greens!

Ingredients:

  • 3 cups cooked white beans
  • 1/4 cup extra virgin olive oil
  • 1 large lemon (juiced), 1-2 cloves garlic (chopped)
  • 1 tbs chopped fresh rosemary (or dried)
  • 1 tsp Herbarmare or sea salt
  • Bean cooking liquid as needed

How to?

  • Soak your dried beans overnight and cook them the next day
  • “Place all ingredients into food processor w/ S blade chosen”
    • If you are like me and do not pretend to be an amazing chef and do not own a food processor then use a large spoon or whatever you have to smash the bean dip together
  • Add bean cooking liquid (or just plain water) until you have obtained your desired thickness
  • Place in a container and let it sit in the fridge to chill out for a while (the flavor is bigger and better if the dip sits in the fridge a bit)
  • Heat and serve!

Thats all for today folks! Thanks for reading! Share/send me your favorite uses for Rosemary and I will talk about them!

My name is Emma Petshow and I am a 3rd year naturopathic medical student at the National College of Natural Medicine in Portland, OR. For more about myself, check out my bio. This blog is intended for information about preventive health and lifestyle improvement. The information contained on this blog is not to be used as medical advice. For specific medical advice you should consult your physician.

It’s Midterms Week!

Hey everyone!

It’s midterms week for me coming up so I will be taking a hiatus from posting my usual Monday, Wednesday, Friday fun to maintain my sanity and personal health/wellness!

I will post updates and some tips on studying, test anxiety, and the like throughout the week though so you will not be completely without me and I will resume my normal posting schedule on Sunday, October 25!

STUDY TIP

Make a study schedule! 

When you have a lot going on inside and outside of school it can be hard to get everything done and just remember what everything is. I suggest making a study schedule according to priority.

For example, I have an exam everyday this week. So my study schedule has the things I need to study listed in order of what needs to get done first, second, third etc.

Also, make sure you have specific things you need to study on your schedule, do not make it too generic. You will forget/miss things and get overwhelmed.

I have to study for psychiatric diagnosis this week, but instead of putting “study psych” on my schedule, I broke it down by week.

Lastly, make your schedule doable! There will never be enough time to study everything! Make sure that your study schedule is something that you can complete and check off or cross off. You have no idea how good it feels to cross off items on a study sheet!

More study tips to come this week! Remember to stay calm, breath, and know that you will make it through! Happy studies!

Not in school…. this can be applied to accomplishing tasks at work, home, etc!
Study clothing crisis... daily struggles!

Study clothing crisis… daily struggles!

My name is Emma Petshow and I am a 3rd year naturopathic medical student at the National College of Natural Medicine in Portland, OR. For more about myself, check out my bio. This blog is intended for information about preventive health and lifestyle improvement. The information contained on this blog is not to be used as medical advice. For specific medical advice you should consult your physician.

Herb of the Month – Rosemary

Rosmarinus officinalis

a.k.a Rosemary

Rosemary_bush

Rosemary, sometimes referred to as the “dew of the sea”, is a highly fragrant and useful herb. It has been used over time to flavor food, help with memory, as a cleaning product, and to improve mood. It has a balancing effect on both the mind and the body. See below some common uses of Rosemary and how to cultivate it yourself!

Uses

Medicinal:

  • Aids in fat digestion when consumed in food by acting on the gall bladder (leaf)
  • Antiseptic gargle/mouthwash that is useful for getting rid of pesky canker sores and soothing sore throats
  • Calming effect on the nervous system
  • Decreases cellulite by encouraging blood circulation to the surface (essential oil)
  • Decreases tension headaches by rubbing oil on temples
  • Improves mood, perception, and encourages creativity while keeping dark thoughts away
  • Improves sleep by decreasing nightmares
  • Increases energy and affects the adrenal glands
  • Lowers blood pressure and cholesterol
  • Memory booster!
  • Prevents dizziness
  • Relieves lung congestion
  • Stimulates circulation & eases pain by increasing blood supply where applied (essential oil), especially good at relieving sore muscles after a workout

Cosmetic:

  • Flower: use the essential oil in a bath, foot scrub, etc.
  • Leaf: stimulates blood circulation when placed in a bath
  • Leaf or essential oil: use some for a facial steam treatment
  • Essential oil: take a few drops and brush through wet DARK hair to keep it dark, shiny, and healthy

Culinary:

  • Flower: use in salads (fresh)
  • Flower: crystallize for garnish
  • Flower: pound with sugar & cream & add to fruit puree
  • Leaf: add to a wide range of meat dishes (especially lamb/pork)
  • Leaf: add to baked potatoes or other baked veggie dishes
  • Leaf: make into herb butter for veggies
  • Stem: shape into barbecue skewer
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Add rosemary to baked/roasted veggie dishes for extra flavor! This is preventive health!

Household/Decorative:

  • Fragrant “skeleton” when woven into wreaths
  • Place fresh boughs into room to cool the air or make the leaves into potpourri & place around linens
  • Boil a handful of leaves in 2 cups water x 10 minutes for antiseptic solution for washing counters, bathroom fixtures, etc.
  • Use the stems on a BBQ to discourage insects

How to grow it yourself!

Rosemary Flowering

Site:

Sunny, protect from cold winds! Also, can grow indoors in large pot.

Soil:

Needs excellent drainage

Growing:

Transplant when large enough to handle and plant 2-3 feet spaces between plants. Can also be grown in a container indoors, as long as there is sunlight.

Harvesting:

Small amounts year round!

Storing:

Dry sprigs/branches, strip off leaves before storing, and crush leaves just before use.

My name is Emma Petshow and I am a 3rd year naturopathic medical student at the National College of Natural Medicine in Portland, OR. For more about myself, check out my bio. This blog is intended for information about preventive health and lifestyle improvement. The information contained on this blog is not to be used as medical advice. For specific medical advice you should consult your physician.

Yoga Pose of the Month – Tree Pose

More and more people are jumping on the yoga bandwagon and why not! Yoga has been shown to reduce stress, decrease blood pressure, increases concentration, and improve academic performance. You do not have to be a yogi to participate in yoga, matter of fact you do not even need to be that flexible or coordinated. These yoga poses vary in intensity and focus with the goal to bring out the inner yoga master in all of us.

After a few months of poses, we will start to combine the poses together into routines focused on different themes including energizing, relaxation, core strength, balance, and more!

DISCLAIMER: I am not a yoga master by any means, but I do enjoy doing yoga poses and yoga workouts as a part of my workout routine. If I can yoga, you can yoga.

Tree Pose

Anywhere from 15 seconds to 1 minute per side

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Why?

Improves balance, concentration, and spatial awareness (otherwise known as proprioception).

Muscles Used:

Abdominals, Glutes, Adductors, Quadriceps, Abductors, Hamstrings, Gastrocnemius

Visualization:

If your into that sort of thing… I find it helps me to feel more grounded and relaxed.

  • Imagine you are standing tall like a tree. Root your feet into the earth.

How?Photo on 2015-10-13 at 12.05

  • Start in Mountain Pose
  • Transfer weight to right foot
  • Bend left knee & lift your foot to place it as high as you comfortably can on your inner right thigh (toes point down)
  • Bring your hands into prayer positionPhoto on 2015-10-13 at 12.07 #3
  • Draw abdominals in, lengthen your torso, bring your right knee back & hip forward
  • Raise your arms up towards the ceiling, keep your pelvis equal
  • Focus on a spot in front of you for balance
  • Switch legs and repeat
Photo on 2015-10-13 at 12.08

Tree Pose! Try to keep your hips as level as possible. Not the best example here, but I’m working on it!

Photo on 2015-10-13 at 12.08 #2Photo on 2015-10-13 at 12.09Too hard? Try these variations…

  • Place your back against a wall for balance
  • Try the pose keeping your hands in prayer position
  • Try the pose, but keep your raised leg lower (i.e. on the calf of your standing leg)
My name is Emma Petshow and I am a 3rd year naturopathic medical student at the National College of Natural Medicine in Portland, OR. For more about myself, check out my bio. This blog is intended for information about preventive health and lifestyle improvement. The information contained on this blog is not to be used as medical advice. For specific medical advice you should consult your physician.

Love Yourself and Choose Kindness

We have all succumb to the sarcasm and cynicism that surrounds us in the world these days. I know I have been guilty multiple times for being in a cynical, snarky mood. Today, I wanted to remind myself and others that it is important to love yourself and choose kindness each and every day.

Since this is a blog about preventive health, you might be confused wondering why the heck I am talking about being kind when I could be telling you want food to eat to improve your blood pressure… Well young grasshopper, kindness can improve your health and here are 5 ways using science that shows it does!

1. Kindness makes us happier!

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My little bro, when he was still little, getting a present at Christmas!

Well duh, but stay with me. Whenever I do something nice for someone else, I feel good. If I buy a surprise gift for my little brother, it makes me happy when he is happy. This feeling isn’t magic… it is actually biochemistry!

When you do something kind for someone else, your brain releases more endogenous opioids (essentially your natural version of morphine). These “happy hormones” cause the brain to release more Dopamine so we get a natural high making us feel happier.

2. Kindness can improve heart health

Another hormone produced by the brain after an act of kindness is Oxytocin. Oxytocin acts on the whole body, but has a particular important effects on the heart. Oxytocin causes the release of the chemical Nitric Oxide in the blood vessels, which expands them (dilates them) therefore lowering blood pressure naturally!

3. Kindness slows down aging

Unfortunately I have not found the secret answer to stop father time, but kindness and happy mood has been linked to slowing down the process. Two of the main properties from a biochemical standpoint that increase aging are Free Radicals and Inflammation. While you cannot completely escape those things, living a healthy lifestyle has shown to decrease the harmful effects on the body from both.

But there is more! A recent study displays that Oxytocin (remember our blood pressure lowering friend from above), reduces levels of free radicals and inflammation in the cardiovascular system (heart), which act as another protective measure for heart disease as well as decreases the damaging effects on the whole body, slowing down aging.

Another study looked at Tibetan Buddhist Loving Kindness Meditation and saw that overall inflammation and free radicals were decreased in the body in participants doing the kindness meditation. Although the physiologic mechanism for this decrease is not confirmed, they believe it is due to modulating effects on the vagus nerve (nerve that is linked to regulating heart rate & inflammation levels in the body).

4. Kindness makes better relationships

This makes sense to anyone whether you have a science mind or not! We as humans are drawn to and like people who show us kindness. Kindness is one of the ways you can foster a connection with a new person and two is always better than one. A study showed that lasting, successful relationships came down to 2 things, one of them being kindness!

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5. Happiness and kindness are contagious

Have you ever noticed that person that walks into the room and flashes you a smile… what is your reaction? Well most of the time we smile back! Why is that?! They must have mind powers… No, actually it is called the “domino effect” by the New England Journal of Medicine. Some one does a kind act, whether it is smiling at you or buying your coffee and it takes off like a ripple in a lake, growing and expanding to others.

Many of you have probably heard of the “Pay it Forward” movement. If you haven’t, click here, to see some infamous pay it forward movements.

Motivational Monday Challenge!!

Ok folks, here is your challenge for the week! This week, pay it forward. Do something nice for someone else without expecting anything in return. Except what they don’t know is that besides practicing kindness you are also improving your health! If you have any unique “Pay it Forward” ideas, take the quiz and write it in!

My name is Emma Petshow and I am a 3rd year naturopathic medical student at the National College of Natural Medicine in Portland, OR. For more about myself, check out my bio. This blog is intended for information about preventive health and lifestyle improvement. The information contained on this blog is not to be used as medical advice. For specific medical advice you should consult your physician.

Menu Decoder – Starbucks

Most of us strive to eat healthy, cook fresh foods, and eat out as little as possible! That being said, we all have those days where there is no time and grabbing something quick from a restaurant is the only option or maybe you want to go out to eat with friends and they pick a restaurant that does not have healthy food options! What do you do? What can you eat? This month I am decoding the popular coffee stop Starbucks! I am not going to focus on their drink menu, but I am going to stick to their foods!

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Below you will find food guides to eating Gluten Free, Dairy Free, Low Glycemic Index, Low Sodium & Caloric based! I did the work and math so you don’t have to!

Disclaimer, most food at coffee shops like Starbucks are not really healthy or ideal, but this is a guide to purchase the best options if you are going to eat there and be smart with what you put into your body.

Gluten Free Options:

They are somewhat limited, but here is what you can eat if you are gluten free. Please note that there may be cross contamination, so if you have a severe gluten allergy, eat here with caution or do not eat here at all.

Breakfast:

  • Classic Whole-Grain Oatmeal
  • Oatmeal with Fresh Blueberries
    • You can add the brown sugar, dried fruit, or mixed nut topping if you are GF to either of those oatmeal options!
  • Evolution Fresh Greek Yogurt: cherry, fresh fruit & honey, & strawberry compote flavors
    • You can add the nut/oat mix if you are GF to any of the yogurt flavors!
  • Seasonal Harvest Fruit Blend

Meals:

  • Omega-3 Bistro Box
  • Hearty Veggie & Brown Rice Salad Bowl
  • Cheese & Fruit Bistro Box (GF if you DO NOT eat the crackers)
  • Protein Bistro Box (GF if you DO NOT eat the pita bread)

Dessert Options:

Flourless cookie at Starbucks! Who knew!

Flourless cookie at Starbucks! Who knew!

  • Flourless Chewy Chocolate Cookie
  • GF Marshmellow Dream Bar

Dairy Free Options:

There are a few dairy free options here. Again, eat here dairy free with a grain of salt as there may be and probably is cross contamination!

Breakfast:

  • Plain Bagel
  • Classic Whole-Grain Oatmeal
  • Oatmeal with Fresh Blueberries
    • You can add the brown sugar, dried fruit, or mixed nut topping if you are GF to either of those oatmeal options!

Meals:

  • Chicken BLT Salad Sandwich
  • Egg Salad Sandwich
  • Hearty Veggie & Brown Rice Salad Bowl
Hearty Veggie Salad Bowl. I have had this and it is really good and very filling!

Hearty Veggie Salad Bowl. I have had this and it is really good and very filling!

Dessert Options:

  • Flourless Chewy Chocolate Cookie

Low Glycemic Food Options:

Let’s say you are trying to eat only foods that are low on the glycemic food index scale. There are two easy ways of calculating a food’s glycemic index.

  • Sugar to fiber ratio… ideally 1:1
  • Carbohydrate to fiber ratio… ideally less than 10:1

Breakfast:

  • Bacon & Gouda Breakfast Sandwich
  • Classic Whole-Grain Oatmeal (can include mixed nut topping)
  • Egg & Cheddar Breakfast Sandwich
  • Oatmeal with Fresh Blueberries
  • Seasonal Harvest Fruit Blend
  • Spinach & Feta Breakfast Wrap
Starbuck's oatmeal is gluten free, pretty tasty, and a healthy breakfast option!

Starbuck’s oatmeal is gluten free, pretty tasty, and a healthy breakfast option!

Meals:

  • 8-Grain Roll
  • Cheese & Fruit Box
  • Chicken Artichoke on Ancient Grain Flatbread
  • Chicken BLT Salad Sandwich
  • Chicken Santa Fe on Ancient Grain Flatbread
  • Edamame Hummus Wrap
  • Egg Salad Sandwich
  • Ham & Swiss Panini
  • Hearty Veggie & Brown Rice Salad Bowl
  • Omega-3 Bistro Box
  • Protein Bistro Box
  • Roasted Tomato & Mozzarella Panini
  • Turkey & Havarti Sandwich
  • Turkey Pesto Panini
  • Wheat Spinach Savory Foldover
  • Zesty Chicken & Black Bean Salad Bowl

Need to keep down Sodium & Calories… This section is for you!

I am not a big fan of counting calories! I think there are more important nutrition factors to consider. Also, if you learn mindful eating and how to enjoy your food, calorie counting is almost not important. That being said, if you are trying to keep track below are meal options that are less than 500 calories (the most you should eat for one meal, when you are on a 2000 calorie diet).

Americans on average consume over 3300 mg of sodium per day. Ideally, you should consume less than 2300 mg of sodium per day! If you are 51+ y/o or have high blood pressure, diabetes, or kidney disease, you should strive to consume less than 1500 mg of sodium per day.

This can be hard to do if you don’t know how much sodium certain foods contain. Unlike calories this information is not listed anywhere easily accessible. I have created put together a list of Starbuck’s food options below that contain less than 500 mg of sodium, which is the MOST you should consume per meal.

 

**These meals also have less than 500 mg of sodium & are on the low glycemic index scale!

Breakfast:

  • Seasonal Harvest Fruit Blend (90 cals)
  • Oatmeal with Fresh Blueberries (220 cals)
  • Classic Whole-Grain Oatmeal with mixed nut topping (260 cals)
  • Egg & Cheddar Breakfast Sandwich (280 cals)
  • Spinach & Feta Breakfast Wrap (290 cals)
Spinach feta breakfast wrap is a pretty good option for a meal!

Spinach feta breakfast wrap is a pretty good option for a meal!

Meals:

  • Wheat Spinach Savory Foldover (250 cals)
  • 8-Grain Roll (380 cals)
  • Roasted Tomato & Mozzarella Panini (390 cals)
    • Has 630 mg of sodium
  • Omega-3 Bistro Box (420 cals)
  • Hearty Veggies & Rice Salad Bowl (430 cals)
    • Has 640 mg of sodium
  • Cheese & Fruit Bistro Box (470 cals)

Dessert Options:

**These desserts have less than 250 mg of sodium & less than 250 calories. They are not low on the glycemic index scale, but we are all allowed some sweets in moderation!
  • Birthday Cake Pop (170 cals)
  • Chocolate Cake Pop (140 cals)
  • Flourless Chewy Chocolate Cookie (170 cals)
  • Michigan Cherry Oat Bar (240 cals)
  • Petite Vanilla Bean Scone (120 cals)
  • Salted Caramel Cake Pop (180 cals)

Summary:

If you are going to grab something to eat at Starbucks with your coffee, use the above information as a guide. For a list of all the dietary info, Starbucks has a nutrition guide, which is somewhat user friendly, but you have to look at each item individually to find out what allergens and ingredients it contains! Here is my 5 step guide to eating “healthy” here!

  1. For breakfast, stick to oatmeal with or without the toppings. Starbucks oatmeal is gluten free and fairly health and fresh. Get the blueberry kind or add your own fresh fruit for a great serving of fresh fruit!
  2. Not an oatmeal fan, stick to their greek yogurt! All three are fairly healthy, actually tasty, and contain a serving of fruit!
  3. For lunch, pick between one of their salads or a low glycemic index meal!
  4. Stay away from most of their pastries! They almost all have gluten, dairy, a ton of sugar & sodium, and are high on the glycemic index!
  5. If you need something sweet! Stick to the dessert options listed above that are under 250 calories and 250 mg of sodium!
My name is Emma Petshow and I am a 3rd year naturopathic medical student at the National College of Natural Medicine in Portland, OR. For more about myself, check out my bio. This blog is intended for information about preventive health and lifestyle improvement. The information contained on this blog is not to be used as medical advice. For specific medical advice you should consult your physician.
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My lunch today! Carrots, butternut squash, and sweet potato with olive oil, rosemary, and salt/pepper! Put in oven or crockpot with a little bit of water. Enjoy!

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A coffee lover discussing a place that sells coffee.. how ironic 🙂