2 Unique and Delicious Breakfast Ideas for Fall

Are you tired of the same old breakfast routine? Oatmeal, toast or just plain skipping it?

Here are 2 flavorful shake-ups to start your day! They do require pre-prep so it’s a great idea to meal plan on the weekend.

Breakfast Buddha Bowls: Fuel Your Morning with Bliss

Picture a bowl loaded with high-fiber complex carbohydrates, protein-packed goodies, and a rainbow of fresh veggies. That's your Breakfast Buddha Bowl!

Start with a base of quinoa, brown or cauliflower rice, add your favorite veggies (spinach, avocado, roasted sweet potatoes - you name it), and top it off with a poached egg or a sprinkle of nuts. Drizzle with your favorite sauce - tahini or my favorite avocado dressing.

Simple.

Breakfast Salads: Greens Galore to Kickstart Your Day

Who says salads are only for lunch and dinner?

Pile on leafy greens, throw in some berries, sliced apples, and a handful of nuts. Top it off with a hard-boiled egg, Just Egg (if you can’t eat eggs) or other protein sources like sausage or a scoop of plain Greek yogurt.

Many of these items can be pre-cooked or purchased ready-to-eat from your favorite grocery store: Berkeley Bowl, TraderJoes, Whole foods, Safeway and Diablo foods.

Why Breakfast Matters: Mood, Focus, and Clarity

But here's the real advantage: Your morning meal plays a huge role in blood sugar regulation. By choosing complex carbs and protein at the first meal of the day, you're giving your body the right fuel to keep your blood sugar levels steady.

And when your blood sugar behaves, you're rewarded with mood stability, focus, and crystal-clear thinking throughout the day. No more 2 pm energy slumps or brain fog!

Try these two non-traditional breakfast ideas and feel the difference.

XO

Dr. V

Daily Immune Boosters to Kick Cold and Flu Season to the Curb (Kid Friendly)

With cold and flu season right around the corner, it's time to gear up and give our immune systems a much-needed boost. We all know that our genes play a part in how we handle sickness, but what really makes a difference are the everyday factors that affect our immune strength.

Think toxins, stress, anti-biotic exposure, extra pounds, not catching enough ZZZs, and what we put in our bodies – they can all disrupt our immunity. It's like throwing our body's balance, or as the experts call it, "allostatic overload," out of whack and leaving our immune system struggling.

You can naturally ramp up your immune resilience, and NOW IS THE TIME to kick this into high gear. I’ve got four tips to support you. These are especially handy as the kids have returned back to school and bringing many germs your way!

1. Andrographis: The Immune Wonder

 Andrographis, a plant from South Asia, is the real star of immune boosters. Studies have shown that it's packed with phyto compounds that can kick your immune system into high gear, making it better at fighting off infections. Adding some Andrographis to your daily routine can help you shore up your defenses before the flu season comes knocking.

Dose at 50-100mg/day

 2. Astragalus: Your Immune Ally

Astragalus, a traditional Chinese herb, is like your immune system's best friend. It has unique polysaccharides shown to stimulate the production and activity of immune cells, such as T-cells and natural killer cells- the core of your immune cell production, helping your surveillance against everyday exposure.

Dose at 50-100mg/day

3. Vitamin A: Your Immunity's Sidekick

Above all, Vitamin A is the most under utilized and underappreciated, but most trusty sidekick in the fight against germs. It keeps your skin and mucous membranes strong – the first line of defense. Plus, it's crucial for making antibodies, the warriors that help your body fend off infections. Load up on Vitamin A at 5,000iU (lower the dose for kids) and Vitamin A-rich foods like sweet potatoes, carrots/carrot juice, and leafy greens to give your immune system the support it needs.

4. Vitamin D: The Sunshine for Your Immunity

 Vitamin D3 is essential for your immune system. It helps your immune cells do their job better and keeps both superficial and deeper body's defenses in top shape. Our immune cells have vitamin D receptors, and when it binds with vitamin D, it helps activate them. This activation is necessary for the immune system's response.  If you didn’t soak up enough sun during the summer months, consider adding a Vitamin D supplement to your routine now.

Dose D3 2,000IU/day

So, there it is my friends – four simple ways to jumpstart your immune system. Grab this protocol and give your body these natural boosts- you'll be better prepared to tackle whatever cold and flu season throws your way.

Stay healthy and happy!

XO

 Dr. Vera

The Ultimate Guide to Get Rid of Seasonal Allergies for Good!

Be sure to watch my video "Get Rid of Allergies for Good: Dr Vera's Ultimate Seasonal Allergy Guide" for an in-depth look at how to address the root cause of why you have seasonal allergies!

Here’s a quick 5 step guide to get you started: It’s a good idea to do 3 of the 5 suggestions for best results. Depending on just 1 won’t do the trick!

#1 Re-Consider the Air Quality in your Home:

Don’t overlook the obvious. Improving the air quality at home and even in your car can make a huge difference. You should be changing air filters at least 2x/during allergy season. You can also invest in a air filter for a room you spend lots of time in, such as your office or living area.

Check your home!



#2 Lower your immune threshold:

It takes time, but when you build a solid foundation for your immune system, it will stop over-reacting. You need to start early in the season to send a clear message to your body. I put together a protocol for you of the top herbs and vitamins that will do job!

Here are my top recommendations designed to get rid of seasonal allergies for good!

• Complete support: Vitamin C + Sinus Care + Mixed Berry Extract + Probiotic

• Ultra Basic Support: Vitamin C + Quercetin/Nettles

• Children: Probiotic + Allergy Care + Mixed berry Extract

• Drink plenty of water!

#3 Mushrooms make all the difference.

Seasonal allergies often stem from an imbalance in the immune system. Medicinal Mushrooms have many diverse actions and can address several underlying factors involved in the allergic response. Mushrooms are immune-modulatory, they can support our immune system to function optimally and lessen our heightened response to allergens providing hay fever relief!

Read how reishi can help make a huge difference in your allergy-specific immunity!

#4Clear the particulates from the source of AGGRAVATION

I’m a huge fan of nasal rinses. A neti pot is a container designed to rinse debris or mucus from your nasal cavity. This is a no-brainer especially if symptoms are worse at night.

Neti-Pot Instructions:

Using your Neti Wash™ Neti Pot

1. Prepare the saline solution and fill your Neti Pot.

2. Lean forward and turn your head to the side.

3. Insert the sprout of the Neti Pot gently into the upper nostril to create a comfortable seal.

4. Raise the Neti Pot gradually so the saline solution flows in through the upper nostril and out the lower nostril. Breathe through your mouth.

5. Once the solution has flowed through, exhale through your nose to clear the nasal passages.

6. Repeat steps 1 through 5 with the other nostril.

#5 Soothe your respiratory tract:

Steam inhalation is a technique utilized to open the nasal passages, clear out mucus, and support the lungs. Be careful with children and using steam inhalation!

Steam Inhalation Instructions:

Directions

1. Heat water in a kettle or pot until steaming hot (if it boils, let it cool until it no longer bubbles).

2. Pour water into a heat-safe bowl.

3. Add essential oils to water, drop by drop.

4. Lean over until your face is a few inches above the bowl and drape towel over your head to create a steam tent over the bowl.

5. Hold this position and deeply inhale the steam for 5 to 10 minutes

Updated Vitamin Protocol for new Variants, Vaccines, Boosters and any other Respiratory virus.

By popular request, I’m keeping this update short and sweet today!

Mega dosing vitamins during the acute phase of any respiratory virus or bacterial infection will increase your immune antibody production. The goal here is to increase antibody production and activate immune recognition.

Many of you have asked what can be done with active infections and pre/post vaccination and even in the long covid phase.

Let me be clear upfront, I am pro-immunity. There’s lots of data about the efficacy of the vaccine to reduce severity of symptoms, but you can still get infected even if vaccinated as we have learned with this new variant. There are also adverse reactions with this vaccine that is not heavily reported, just as with every vaccine that’s been produced (even the flu vaccine).

My job is to educate you with protocols & evidence based natural therapies to help protect your body.

 Basic tips to begin:

I recommend to REST if infected or if you test positive and are asymptomatic. Even though you are quarantined, this is NOT the time to exercise or clean your home intensely. Instead, it’s a great time to catch up on your reading list, clean your email box, or any other restorative activity.

Post booster/ vaccination, allow yourself 1-2 days to recover. Wear your mask. Remember, you’ve just been introduced to genetic material that is designed to stimulate your immune response. It’s normal to feel fatigued/lethargic.

Let’s start with what’s urgent:

Acute phase protocol:

At the first sign of illness, begin this protocol and continue for one week or until symptoms subside.  Do not exceed past 10 days.  All should be taken with meals ( not snacks) to avoid nausea.

If you feel like your symptoms are getting worse as the infection progresses, your O2 (oxygen) saturation is dropping,  or lingering past the third day, you should call 911 and/or seek hospital based care.

Food based:

100% Get off sugar and all dairy for the duration of your active infection. Both can dampen the immune response and maintain more mucous production in the upper respiratory sinuses and the chest. This is a bad combo if you have a history of Asthma, Bronchitis, upper respiratory or if you are carrying more weight.

Nutrients:

 Grab & purchase this protocol from fullscript

Vitamin C:

Vitamin D3:

Vitamin A:

Zinc

Copper

Quercetin

NAC

Glutathione

Cryo-Compresses for 3 nights: This is a timeless old-school method to improve microcirculation to the head/ neck and it’s free! Read how to do this…

References:

·       https://journals.asm.org/doi/full/10.1128/CMR.18.3.446-464.2005

·       https://pubmed.ncbi.nlm.nih.gov/33069048/

·       https://www.tandfonline.com/doi/full/10.1080/14787210.2020.1706483

·       https://journal-inflammation.biomedcentral.com/articles/10.1186/s12950-021-00268-6

Updated Long- Hauler or PASC fatigue syndrome:

Recovering from Post-infection/ Long COVID Fatigue is tricky.

We’re understanding the long-term impact of this every day. The key here if your energy isnt recovered after 1 month, is to jumpstart the body system with lots of deeper cell-level fuel.

I’ve shared tips previously, and now I’ve updated my protocol based on the latest research from 2021.

Food based Support:

Get off coffee & sugar! While it may be tempting to support your energy with sweets and caffeine, you may actually be hurting your long-term recovery. I prefer to use adaptogens like ginseng or ashwagandha. It’s a deeper focus on supporting the nervous system.

Mass Nutrient depletion:

I’m seeing low nutrient levels and even depleted WBCs- immune support cells in bloodwork.  This is akin to my patients who have graves, or autoimmune where the body is working overtime and is now depleted.    You must replenish this back to feel normal again. See my supplement recommendations below.

Long COVID Nutrients:

Grab & purchase nutrients to support your energy pickup after your viral infection has passed. This should not be done until the active infection has passed.  If needed, we can always run a full nutrient panel for you! Existing patients can book a 15min consult at 510-230-2282 to discuss more in-depth.

The symptoms of long-haul are many. I’m seeing pop-up medical clinics offering programs specifically, but in my practice, I focus on COVID-related Hair Loss, digestion and nervous system exhaustion specifically. Take a look at my Healthy hair/ Hormone programs and see if this is a good fit for you to get your body back on track.

More to come, stay healthy in the meantime!

XOXO

Dr. Vera

Ramadan: What Iftar can teach you about your digestion.

The most important lesson you should know besides what to eat, is…"How to listen to your body and eat according to its needs."

Fasting is a great time to learn about what your body likes and doesn't like.

 The most common problem many of my patients notice is with their digestion and energy with Iftar and even after Ramadan is over.

• If you feel tired and drained after eating alot of carbs and breads or fall asleep after eating, then you likely have issues with blood sugar management.

• If you feel bloated, full and find that your stomach doesn't get flat, you probably have a bacterial/yeast balance problem in your gut

• If your energy is low, even after you eat again, then you are not balancing enough macronutrients ( protein/carbs/fats)

 Here’s an case study of a patient I treated last year…

M. K. was a woman in her late 40's.  She was always tired, had trouble with her memory and her energy was low before Ramadan began. The fasting period helped, however, as the months went on she began to feel worse.

She had extreme pain in her stomach, heartburn, gas and to even touch her belly- it was very hard and painful. She went from constipation to diarrhea within one week. It was just too much to handle. It was affecting her life at home and she felt sick all the time.

Before we met, she asked her Gastroenterologist to run tests for her. But, all the tests came back negative and she still didn’t feel better even after they gave her an acid blocker.

When I met her, I ran this test for her immediately. All of the bacteria in the red section was causing her problems + she has Candida.

This is a classic test result of someone that experiences her symptoms.

If your digestive system is functioning optimally, you should notice:

• Stomach & belly should be pain-free, and free from gas and bloating,

• Nutrients should be well-absorbed

• Bowel movements should be regular and easy to pass everyday

• Skin should be clear and free from acne and pimples

• Your tongue is slightly pink, thin and doesn't have a yellow, or thick white coating on it

After working together for 8 months in my Digestion & Gut program, her test results looked like this:

A huge difference! We were able to get rid of the bad bacteria & yeast and now focus on restoring her good flora back to normal.

She was able to change her diet significantly and I treated her infections naturally, with herbs! No prescription medication was needed.

I checked in with her earlier this month and she is doing much better overall and even with Iftar, she doesn’t notice the pain and bloating anymore even though she is having bread, or dates/honey.

What you can do next?

If you are having digestion trouble and this story sounds familiar to you, please don’t suffer. I can help you get back to feeling normal again.

Reach out to me and let’s talk about what can be done. The Quick Start or the more comprehensive Digestion & Gut Program can help you too.

CoVID-19: Protect yourself using natural medicine

COVID-19: Is it hype or an emerging pandemic?

The news headlines has us on the edge of our seats.
Creating Worry or Nervousness...
Maybe creating false urgency?

Let's cut through the hype!

Here are some facts that might help ease your mind...

How would you know if you have it?

It looks like a classic flu or respiratory illnesses for this season — fever, aches, a dry cough and shortness of breath. Honestly you wouldn't be able to tell the difference between a regular cold/flu  and a COVID infection.

Check in with your PCP or advice nurse if you have symptoms and are concerned.

There are 2 significant phases  to this respiratory illness- the first is the "influenza like phase" and the second is the pneumonia phase.  COVID sets off a fast inflammatory reaction in the lungs that leads to a fluid buildup and our immune system damaging us unintentionally in the effort to kill the virus.

Note that people ARE recovering from the infection. Just because you've been exposed doesn't mean you are going to die.  There are layers of treatment options given to lower the immune reaction and return the body to health.


Is this going to keep spreading?
We're right at the tail end of cold/flu season in California so naturally the viruses and bacteria are more likely to die in transit through airborne transmission. This is because of lower humidity, increased temps and us being outside instead of indoors. But the key is to stay warm!

There more you get outside in nature and avoid being in close proximity to others for long periods of time, the better. Balance your time indoor and outdoors.

Do what makes sense! Cover your mouth, wash hands, open windows at home and allow airflow. Clean surfaces of your home and office with bleach/ alcohol.  This includes cell phones, door handles, phones at work and  items that are touched by multiple people.


Who is susceptible?

The vast majority of the epidemiology who have been most affected are either elderly and/or have underlying pre-existing conditions with weakened immunity.  The communities affected in Italy are older, unlike the 1918 Influenza pandemic which was much more virulent and impacted folks younger than 18. It's important to know the clinical characteristics from a recent study just released.  


If you are a smoker/vaping (even cannabis), your lung immunity is more highly compromised.  Consider cutting back on the number of cigarettes you smoke per day.

Lower your susceptibility! Just because you are exposed  to someone who is coughing doesn't mean you've been infected.

In my next post , I'll cover what specifically you can do naturally to lower your susceptibility... stay tuned!

If you're over 40, you need functional medicine. Here's why

A large majority of my patients over 40 are happy with their docs.  Well sort of...

Insurance dictates medical care. We know that.  So according to this model there’s no need for looking beyond the surface. But what about what lies underneath? Standard labs and check-ins every two to three years should keep you from the major emergencies- RIGHT?

But what if you don’t feel fine right now? 

After 40, your body is not the same.  You feel it, but your doc is telling you “ to get over it, it’s just part of getting older or it’s just stress.”  

I don’t know about you, but SCREW ACCEPTING THAT as normal. 

You are pushing your body like never before, juggling more, taking on more responsibilities, rising to your peak and holding it all together for you and your family.  Thank goodness your body is rising to the occasion, but it also means you are burning through your reserves.

The Functional medicine I practice is about finding health nuggets that have fallen through the cracks allowing your body to shift into high gear and nourish & support you in this time of your life.

Countless times I have seen walking definitions of hypothyroid, peri-menopause, IBS or burnout symptoms being ignored, because...well, it’s complex and not so straightforward.

More complicated/complex issues means you need a game plan to iron out the layers of symptoms piling on top of each other.  On average most of my clients have been living with feeling crappy for 2-3 years. TOO LONG!

As a functional doc, my goal is to help your body not just as a collection of symptoms that needs another pill, but examining the common threads that link symptoms together and create a global solution.

Your body is screaming for support, for the right nutrients, the right diet for living in our stressed environment,  the right fatty acids, and for balancing the key stress hormones.

Traditional medicine isn’t very good at supporting this.

My health programs are designed to help the the working moms, the multi-tasking dads and the high achievers.  I work to nourish your cells and help eliminate the problems that arise in a 40+ yo old body. You’re in this life to win!

So, if your body is showing increasing signs of stress or burnout, my burnout program is top-notch for regenerating you. If your fatigue is getting out of control, check out the hormone program and if your brain fog is affecting your clarity and creativity, my digestion program will easily re-balance your system.

If you are over 40 and your NYs resolution is to get healthy, then set up a free consult with me to talk about your game plan to get there!

XO 

Dr. Vera