Spring Smoothie Recipe

Posted on by Dr. Overland

Now that most of the snow has melted, our skis are put away and springtime is upon us. It is time to get outside and enjoy the sunshine. With these warm temperatures, a great way to start your active day is with a smoothie.

Spring Smoothie Recipe

Dr. Heather Overland, ND LAc

Spring into the air with a smoothie.

Ingredients:

1-2 cups fresh raw Chard

1-2 cups fresh raw Spinach

1-2 cups fresh raw Kale (baby kale works best)

(if using a mixed greens blend, aim to add approximately 3 handfuls or enough to loosely fill your blender ¾ of the way full)

2 cups of unsweetened Hemp or flax milk

Blend till bright green and no large leaf or fiber pieces are left.

1 cup frozen Blueberries

Blend until smooth between each type of berries.

⅓ cup frozen Blackberries or Raspberries

⅓ cup frozen Bing/ Dark Red Cherries

⅓ cup frozen Strawberries

Serves 3-4 people

 

 

Optional Modifications: 

  • Vary ingredient amounts to fit your blender and desired number of servings.

 

  • Other non-dairy “milk” could be used, but look at nutrition information and aim for no added sugar, no artificial sweeteners, low in carbohydrates and high nutrient/ vitamin content.

 

  • If small seeds are a problem for your teeth or digestion, substitute another berry for blackberries.

 

  • For more tropical flavor, you can add 2 tablespoons chunked pineapple (not suitable for those limiting sugars).

 

  • For a nuttier flavor with added protein and fats, you can add 2 tablespoons almond butter.

 

  • For the mall smoothie flavor, add 1 small peeled orange and 1 tablespoon of pure vanilla extract (made from real vanilla beans and without sugar).

 

All ingredients should be organic, washed and trimmed as necessary before being added to the smoothie. 

Looking at smoothies from the traditional Chinese medicine perspective, for some people smoothies and cold raw foods could lead to digestive troubles because of their cold and damp properties (like achy joints in cold wet weather).

For people who are active, can digest foods properly, and are located in warmer temperatures, smoothies are generally a fine addition to your healthy diet. For some people, such as those with diabetes or with specific dietary requirements, this may not be the best choice. Consult your physician (or Dr. Overland) if you’d like to determine what the best nutritional options are for you.

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I don’t like going to the doctor

Posted on by Dr. Overland

concierge doctor natural medicine acupuncture

I don’t like going to the doctor.

Experience the Difference with Overland Wellness

  • Typical doctor’s visits are unpleasant
  • Dr. Overland has been a patient, too
  • Overland Wellness is different
  • You deserve to be treated with respect and care
  • What’s a concierge doctor?
  • How you can receive the best medical care
  • The quality of wellness care

Dr. Heather Overland, ND LAc

Unfortunately, as a lifelong athlete and active person, I’ve gotten several injuries. Accidents happen and physician visits are needed. The waiting rooms almost always smell peculiar and the chairs are both ugly and uncomfortable. When my injuries have been severe enough to force me into the doctor’s office as a patient, I’m not very comfortable to begin with. Between concerns about germs, feeling terrible for the screaming child or drilling noises coming from the next room and a generally uncomfortable impersonal clinical experience, it can be difficult to muster the motivation to get into a doctor’s office. For general check-ups and wellness care, it is nearly impossible to want to go into a place that is so unpleasant that just being there makes you feel unwell.

Not everything is bad, I’ve become very selective about where I receive care, I’m usually impressed by the friendly demeanor blended with professionalism of the medical assistants, the no-nonsense wisdom of the nurse, and the technical skill of the medical doctor, physical therapist or acupuncturist. There are aberrations, especially before I became a physician. Unfortunate experiences of being talked down to, dismissed, misdiagnosed and feeling worse after my visit than I did before. Despite the good medical care I’ve experienced, it is the bad that has stuck with me.

The worst isn’t the memory of a serious illness or injury, it is the sense of not being heard or recognized. The feeling that I wasn’t a person, just a hazy medical records number in a hospital gown. Rather than even being seen as a body, I felt reduced to my (broken and bent) parts, “the possible ACL in room 201.” It is frustrating, because a knee isn’t just a damaged part to me, its stability allows me to walk across fallen logs in the forest, its flexibility allows me to cope with snowboarding on bulletproof ice when my hope was for powder. Even beyond what a specific body part means to the person who has it, it is the feeling that there is so much more to the story than the injured area, the dietary preferences, the nutritional supplements, the ability to do recovery-promoting physical activities. Alternately, the whole picture includes the requirements of a job, event schedules and family obligations. Ignoring the whole picture can send even the best in-office treatment plan to disarray.

The Difference with Overland Wellness

As a practicing physician, I am particularly sensitive to the plight of the patient. I believe that the best medical care should recognize that the patient is a person. Patients aren’t just numbers, statistics, diagnoses or body parts.  You are a person, you are loved by people important to you, you are needed at work, you are motivated and inspired by specific wonderful things. You are unique, and your medical care should be, too.

Why a Concierge Doctor and Wellness Care

This is why I’m a naturopathic physician, an acupuncturist and also a concierge doctor. I want to be part of the best experiences you’ve received, not just another cog in the machine of barely tolerable health care. An office visit shouldn’t be one additional stressor on your life, it should be a rejuvenating and inspiring break from your daily schedule. Treatments should be individualized and goal-oriented. They should also recognize that you, the patient, are the one who sets the goals. As a concierge doctor, I see my patients when they need me to. Not to take care of emergencies or just “put out fires,” but to provide wellness care, luxury experiences, the best acupuncture and naturopathic medicine. Concierge visits can occur in the office at a time that works for your schedule. When my patients come to historic downtown Spokane for an office visit, my office is tranquil, welcoming and very different from the stark white, shabby greige and awkward pastel doctors’ offices many of us grew up with.

As a naturopathic physician, I have been trained to “treat the whole person” and recognize that there are complex processes and contributors to the onset as well as the experience of disease. I don’t specialize in fixing just one problem or managing a particular issue, I don’t even identify with a singular therapeutic technique, even though I am also a licensed acupuncturist. Instead, I recognize that one-size fits all approaches fall short of the human experience. You are more than your injury and you are not your disease. You are a complex and wonderful human being. As a doctor, I am focused on your wellness: actively helping you improve your well being so that you can enjoy a full and high-quality life.

Because of my promise to focus on you and dedicate my time to optimizing your wellness, I don’t see the hundreds or thousands of patients that other doctors do. As a concierge doctor, I limit the number of patients I see. This means that I can provide the highest quality rather than the highest quantity of care. This means that I set aside time so that you can have same-day appointments when necessary. You can have treatments when you need them, not days after. With me as your concierge doctor, you won’t be filtered out or disappear into a receptionist’s pile of messages. I’ll talk directly with you and respond quickly to emails, messages and phone calls. I’ll continually strive to improve your experience and hone my expertise so that you can have the best possible care. Together, we can transform the unpleasant stereotype of going to the doctor. Lets replace it with the feeling of a luxury wellness experience.

Learn More About Concierge Care

 

The Truth About Supplements

Posted on by Dr. Overland

Vitamins and Supplements

The Truth About Supplements

Dr. Heather Overland, ND LAc

One of the things I get asked about most commonly is whether a specific supplement is good or not. We’re inundated by articles touting the efficacy of the “next big cure,” the “one simple thing” to drastically change your life. We’re also overwhelmed with scary excerpts from studies demonizing seemingly innocuous every day things, talking about toxic supplements, and exposing misleading claims. 

The vitamin and supplement industry is just that, an industry, and one that is not well regulated by the FDA. That being said, I strongly disagree with slanted, poorly constructed studies and articles written by people with very limited knowledge of the subject matter. (Gosh, a study on an herb’s desiccated leaves in healthy people shows no benefit…not surprising when its standard herbal preparation is root extracted in alcohol and administered for a specific condition.) I also strongly disagree with the plethora of advertisements and companies that seek to take our money by preying on our fears and desire for wellness, while providing a sub-standard product. It is certainly a waste of money and possibly even a danger to your health to take unnecessary supplements, things that don’t actually do what you want them to do, and don’t actually contain what you think they do.

 

It is also frustrating that doctors are often ill-equipped to help patients navigate this. A combination of lack of focus on diet and nutrient therapy in medical school, very limited experience with botanical/ herbal medicine, and extremely restricted time to actually engage with their patients has resulted in healthcare providers who simply can’t provide adequate patient education or who choose to cover this lack by spouting highly polarizing opinions such as “all supplements are harmless” or “all supplements are dangerous.”

 

In the makings of a perfect storm, not only do we have limited healthcare resources to help understand what vitamins or supplements we may need, we are also barraged with advertisements for seemingly helpful supplements. Time and time again, I am disappointed to see vitamin supplements that have great, necessary nutrients…just in a minimally absorbable form. They can also be combined with less-great substances that actually end up blocking the intended nutrient. Oils are frequently contained in potentially harmful containers that could leech into and contaminate the substance you’re taking (so much for the health benefits). Alternately, I see suggested serving sizes that are ridiculously inconsistent with standard dosing. This makes your seemingly inexpensive supplement end up being veritably useless, unaffordable at proper dosing, or unpalatable (I’m looking at you, pile of horse pills).

 

This leaves the average person unlikely to achieve therapeutic targets (and more importantly, feel the results) that they intended. You may have guessed from this article (or from seeing me with an arched eyebrow perusing the supplement sample at our grocery store), frankly, I get a bit upset.

 

This is where I’m supposed to offer a solution, but wellness is a multi-part process that can’t be achieved with one pill or trick. Your health is so much more complex and precious than a one size fits all approach. If you have questions, ask your doctor or nurse. Never be afraid to ask why or request more explanation. “What can I do to help my condition? Are there any nutrients that I might be lacking because of my diet, lifestyle, disease or medication? What can I do to support my health? I want to optimize my wellness, where do I start?”

 

If your questions aren’t answered sufficiently by your healthcare team, or you want to get started with optimizing rather than just treating, feel free to reach out to me, Dr. Overland. I’d be happy to schedule a visit with you to evaluate your treatment plan and streamline your supplements. 

 

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