Scrambled Eggs Done RightScrambled Eggs Done Right

Looking for a new way to enjoy eggs? Scrambled eggs and baked eggs are my favorite and this simple recipe creates a new twist on Eggs – Scrambled Eggs Done Right. This recipe is for a single person though you can double it or triple it for more people.

In a hurry don’t worry this recipe takes 2-3 minutes to prepare and cooks in 4 minutes.


2 organic eggs

Margarine, butter, coconut or olive oil. Just enough to coat the skillet.

Salt and pepper to taste

1 teaspoon of organic mayonnaise or your favorite salad dressing.

1 teaspoon of water or chicken broth


In a small bowl or measuring cup, whisk the eggs, mayonnaise/dressing, and water/broth together. You may use a fork if you don’t have a small whisk.

Over low heat coat a skillet with your choice of oil.

Pour the eggs into the warm skillet and stir contentiously.

Remove the eggs to a plate once set yet still moist. Do not cook to dryness and these eggs are meant to be damp.

Add salt and pepper to your taste. Do not add spices until off the heat as it turns the flavor. Scrambled Eggs Done Right is tasty and quick to make.

Eggs Extraordinaire

I try different dressing to add flavor and make Eggs Extraordinaire my version of a gourmet breakfast.  Some of my favorites are Ranch, Pesto, and Avocado. Others that add spicy flavor combinations. I found several spiced mayonnaise’s that are delightful.

If you have more time, add small bits of vegetables or meats such as, onions, peppers, bacon, ham, or chicken.baked egges

Baked Eggs

Wanting to make a feast? You can create this as baked scrambled eggs simply by using 10 eggs, ½ cup of mayo or dressing, and a ½ cup of your choice of liquid. Using a 9X9 or 9X13 glass baking dish works well.

Coat the bottom and sides of the dish.

Set your oven at 325 degrees and bake for about 15-20 minutes remove and check if they are set with a toothpick. If the eggs begin to brown on the edges, lower your oven heat. Here in Colorado I use 310 degrees as I don’t like browned crust.

Whether you’re making Scrambled Eggs Done Right, Eggs Extraordinaire, or Baked Eggs you now have an endless egg recipe and variation.


Scrambled Eggs Done Right Adapted from

Images copyrighted. Bigstock

You Become What You Believe – Even Is IllnessIs Your Health Related To Your Thoughts?

I’m a big believer that we are what we think about most of the time. This includes our health. I’ve seen patients so focused on their disease it consumes them and never seems to improve.  They’re locked in the negative thoughts about their situation. Is your health related to your thoughts? Sometimes it takes a little faith in yourself to open the door to better health. Let me explain.

Have you ever heard someone say, “My doctor says people my age all have arthritis or pain?” Too often patients come in with the belief that age or ‘that it’s normal’ to have pain, hot flashes, insomnia, etc.

While it’s common in today’s world, it’s not normal. Today I want to invite you to change your beliefs. Your health is related your thoughts. Your beliefs affect how quickly you heal or how much relief you receive from any treatment.

Do You Have Faith In Yourself

It’s simple; I had a patient come in who didn’t believe acupuncture would help their problem. After a few treatments, their pain was 30% improved despite their belief that they had pain because everyone their age did. Now they had ‘faith’. A belief that pain didn’t affect everyone in their generation. They continued to improve to 75%.

If our mindset helps or hinders our healing why can’t we have 100% relief or health? Our bodies do age. The patient above was in their 60’s. He began to exercise, walk and changed his diet little by little all things that increased his general health. He believed now he could improve himself.


Belief is a funny thing. It only works in the present. It creates our current moment. Past events are shaped by our memories and then form a belief now. These usually are absolutes such as “all people my age have arthritis.” Or perhaps, “Women my age all lose interest in sex.” Maybe, “My mom had hot flashes and was over-weight that’s why I’m this way..” Finally, “All the people in my family have high cholesterol so I knew I would too.” I know you have others that play inside your mind. These are beliefs that stop you from having a healthier life.

We are a team. What you think matters. What you do between visits increases your health and make it seem like you are aging backward! Is your health related to your thoughts? I feel it is.

Is Your Health Related To Your Thoughts?

This is true for my fertility patients too! Recently a couple against all odds became parents. Their tests with the fertility center didn’t look hopeful. They believed if they did acupuncture, a healthier diet, along with the IVF they’d become parents. Proactive health says you’re in control of your wellness and taking action to achieve your goals.

Where are you proactive in your wellness? Learn more about how natural medicine and acupuncture along with changing how you think about your health can help you live a more enjoyable life.

**Debra is a certified natural health practitioner, health and life coach, . She has degrees or certifications in homeopathy, acupuncture, Emotional acupuncture EMT, Chinese Medicine, and more. **

Schedule your appointment with Dr. Deb today!


Images: Dreamstime, Fotolia




Why Mom Got Alzheimer’sInsufficient Vitamin D

There are many reasons why my mom got Alzheimer’s’ and I know one was Vitamin D. My mother’s diet was low in this vitamin and she didn’t get enough sunshine to active it. Today I am convinced it played a role in her mental decline. I think women naturally are lower in this supplement and the latest news around athletes who are deficient is impressive.

Vitamin D is getting a lot of press these days. The most interesting fact is that it’s really a hormone. It plays many roles in our lives helping us absorb calcium and maintain bone mass. This sounds great if you’re worried about aging and osteoporosis. Consider this though a study by the American Academy of Orthopedic Surgeons[1]; found that one-third of Division I college athletes have insufficient vitamin D.

Insufficient Vitamin D Leads To Injury and Weak Muscles

Are you injury prone? Do you have weak muscles or pain? Low levels of D play a role in musculoskeletal pain and injury too. This study notes that athletes are especially vulnerable. After running, I can get leg spasms a sure sign it’s time to check my levels. There are up to one billion people around the world with deficient vitamin D levels of all ages.

Knowing how much to take and if you have an inadequate amount is found through an easy blood spot test offered by our office. It’s more accurate than the typical blood test. Optimal levels of D are necessary. D is a fat soluble vitamin. This means it remains in the body for long intervals if given too much. It can cause high blood calcium levels leading to kidney stones. It leads to poor appetite, nausea, and vomiting.

blood spot test

Not only athletes and older people are at risk when it comes to deficiencies. If you play sports, lift heavy weights or work in a career that involves heavy lifting check your levels. Even the weekend warriors need to keep their vitamin D in balance.

These Five Reasons Are Why You Want To Ask About The Blood Spot Test Right Away

  1. Your Immunity

D works in a special way it stimulates your immune system to produce cathelicidins that kill viruses. Cathelicidins are small, cationic, antimicrobial peptides found in humans. They serve a critical role in mammalian [mammals] innate immune defense against invasive bacterial infection. Without adequate vitamin D, you are almost defenseless against cold and flu season. The sun activates D so it’s no wonder we get colds in winter if we don’t have this vital supplement in balance.


  1. Healthy Brain

According to The Alzheimer’s Research Center [2]Vitamin D deficiency decidedly escalates your risk of dementia and Alzheimer’s disease through both neurodegenerative and vascular mechanisms. Older people often lack enough sunshine and D; it’s also common for anyone in North America; we just don’t get adequate sunlight. It is associated with an increased risk of stroke too. Your risk of Alzheimer’s disease doubles every 5 years after the age of 65.


  1. LongevityAlzheimer’s

Something called a Telomere[3], is an essential part of human cells that affect how our cells age. Remember D is a hormone it affects many genetic pathways in the human body and is linked to chronic disease especially those with inflammation. When our body has a disease such as arthritis, for instance, this vitamin is especially important in reducing the inflammatory process which speeds aging. Telomeres and this supplement work together to slow the aging process in your body and mind by healthy cell regeneration.


  1. Optimize Your Testosterone

D is an anabolic hormone and research suggests it helps testosterone and maximum muscle mass and synthesis. Studies show that if you exercise, your testosterone levels increase. In women though this may reduce body mass index. Other research links low testosterone in women which lead to atherosclerosis and obesity[4]. Without this vitamin, testosterone can affect muscles, your arteries, and weight gain.

Insufficient Vitamin D
  1. Everyone’s Worst Enemy Inflammation

Whether you’re young or old inflammation is your worst enemy. It ages you, it is a signal that if left unchecked in chronic conditions that something is wrong. The athlete with inflammation suffers soreness and fatigue when acute. Regular exercise reduces inflammatory reactions when combined with an anti-inflammatory diet. There is a balance here with both of these support systems. Foods like wild salmon, papaya, blueberries, broccoli, avocados, and cranberries, even ginger reduce inflammation in the body. Proper amounts of the right fitness are needed to stop inflammation.

If this isn’t enough to stimulate your interest in making sure you have enough Vitamin D then do it because others love you and want to enjoy life with you!

Taking supplements though isn’t running down to your local bulk store, grocery store, or health food store. Many of these are derived from less than ideal sources. You can be wasting your money and still be deficient.

In the beginning, we use the blood spot test every 6 months until your levels are ideal. Some clients do better with certain forms such as a liquid. Using the incorrect quality, dose, or amount wastes money and your health.

Whether you chose to do the test or wish to start taking a higher quality D, we are here to assist you.








More resources

Not Quite Paleo Blueberry Cinnamon Rolls Recipeblueberry cinnamon rolls

I love blueberries and cinnamon and the combination in this recipe is wonderful. This is my version of Blueberry Cinnamon Rolls Recipe. Healthier recipes are demanded today by many. Some want to be Paleo, others are avoiding Gluten, still many seek various levels of vegetarianism.

First let’s talk about Paleo diets. Can we create a version of Blueberry Cinnamon Rolls free of grains and sugar? This recipe is modified but not Paleo; to make it paleo it becomes a blueberry crunch or blueberry crisp. I will give you the short Paleo version if you’re looking for healthier recipes this is a great alternative.
Because I eat a modified Paleo diet meaning, I try to make 14 of the 21 meals I eat weekly Paleo. I do eat organic slow cooked oatmeal as part of non-paleo foods. Limiting eating grains is important. They affect cognitive brain function leading to dementia or worse. My goal is to help you eat better. My hope is to see others practice healthy eating 80% of the time, and enjoy ‘cheating’ foods on occasion. 

There is more evidence daily that eating these things, sugars, and grains is a bad idea. In his book,  Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar–Your Brain’s Silent Killers Renowned neurologist David Perlmutter, MD, lifted the lid off hidden data that carbs are killing your brain.Paleo Diet

So how do we take care of our mind and enjoy food carbs?  If you read Perlmutter’s book, you’ll know it’s not possible. There is some evidence triple-zero wheat flour grown in Italy and harvested in Italy. This flour found only at a few health food stores that For those that decide they will eat grains in moderation, this recipe is one that you may want to put in that separate pile of favorites.

Use organic where possible

Blueberry Cinnamon Roll Recipe

Recipe adapted from Our Best Bites and The Pioneer Woman    Image courtesy of Our Best Bites


2 c. 2% organic milk

1/3 c. coconut oil

1/3 c. Natural or organic sugar OR 1/2 c. Applesauce plus 1 TBSP of pure apple juice. Juice will make the rolls less fluffy.

1 package active dry yeast

4 1/2 c. All-Purpose organic flour, divided OR use Gluten free flour mix. We use the Triple-Zero Flour.

1/2 heaping tsp. baking powder

1/2 scant tsp. baking soda

1 1/2 tsp. salt


Kids baking. Two children cooking. Little girl and baby boy cook and bake in a white kitchen with modern oven. Brother and sister in chef hats making a pie for dinner.


6 tablespoons butter softened

1/3 c. Natural or organic sugar OR 1/2 c. Applesauce plus 1 TBSP of pure apple juice.

2 tablespoons lemon zest

1 cup blueberries (wild, if you can get them easily or organic)


 2/3 cups powdered sugar [can find an organic version at the health stores]

1 tablespoon melted butter

Juice of 1 large lemon or 2 small lemons

Instructions for Blueberry Cinnamon Rolls Recipe:

 To make the dough, combine the milk, sugar, and oil In a large (at least 4-quart) pot or saucepan. Heat just to boiling, stirring occasionally, and then remove from heat.

 home cookingIf you’ve got lots of ice handy, dump all that you have into a clean sink and then place the pan of scalded milk over the ice. This way, the milk mixture cools quickly and the melted ice just drips down the drain. You can only do this with cow milk no other ‘milk’.

When the milk is warm (around 105-115 degrees), remove from ice and sprinkle yeast over the milk mixture. Allow to stand for 10 minutes. Stir. Mix in 4 c. Flour and cover. This can be done with a wooden spoon; the dough is VERY soft, more like a batter. Allow to stand for 1 hour.

 Mix remaining 1/2 c. Flour with baking soda, baking powder, and salt. Sprinkle over the dough and then mix it in with the wooden spoon. Place a sheet of plastic wrap over the pan and refrigerate for at least a few hours and up to a few days. You can also allow it to rise at room temperature for about an hour if you want to make these right away.

 When you’re ready to make the rolls, lightly spray a work surface with non-stick cooking spray and roll the dough out into a rectangle that’s about 6×18″. In a small bowl, mix the softened butter, sugar, and lemon zest. Spread the butter mixture over the dough and then sprinkle with the blueberries. Roll up tightly, making a log about 18″ long.

 Preheat oven to 375.

 Spray a 9×13″ pan with non-stick cooking spray and set aside.

 Using dental floss, mark the dough into 12 equal pieces. Use the dental floss to cut the dough along the spots that you marked. Place the dough pieces, cut side up, in the pan. Cover and rise for 30 minutes. Bake the rolls for 15-22 minutes or until golden brown and the innermost rolls are cooked through. If the edge pieces are getting too brown, lightly place a sheet of aluminum foil over the pan to prevent further browning.

 When done, remove the pan from the oven and allow to cool. When the rolls are almost cool, whisk together the glaze ingredients and drizzle evenly over the slightly warm rolls. Makes 12 rolls.

Paleo Diet Blueberry Cinnamon Roll Recipe

Eating a Paleo diet is not a fad. It’s one of the only ways to keep your brain healthy.  Eating well doesn’t mean giving up sweets it means eating quality foods. There is overwhelming evidence that carbs are killing our brains. For more on the topic read this great article in Psychology Today

To make this recipe a perfect Paleo dessert:

6 tablespoons butter, melted

Cinnamon or/and Vanilla Sweetleaf Stevia to taste.

2 tablespoons lemon zest

1 cup blueberries (wild, if you can get them easily or organic)

Place all ingredients in an ovenproof glass casserole. And bake 10-20 minutes at 300 degrees until bubbling.

If you eat a modified Paleo diet, you can sprinkle 1/3 cup of organic steel-cut oats over the top before placing in the oven.

The Blueberry Cinnamon Coffee Cake approach:

If you need a crust or top, you can use a gluten free biscuit mix. Prepare as package instructions recommend and pour on top of fruit before baking. Adding a shell may mean you’ve added sugar [found in the biscuit mix, and it may not meet some Paleo diet menu plans.

Our goal here in Littleton, is to do more than provide you with acupuncture or natural medicine; it’s to  also to help you turn your life around by applying healthy eating habits too.

Acupuncture Is Just Energy In MotionAcupuncture treatment

In every cell of our body, there is intelligence. In New Thought, we might refer to it as Spirit. In Acupuncture, we call it Qi, in Vedi medicine [Yoga is rooted in this] it’s called breath. Homeopathy refers to it as Life Force.

It’s confusing to think of this energy as Spirit because it’s not it’s an essence of Spirit. It is intelligence that flows through a system acupuncturists call meridians. In Vedic or Middle-East acupuncture [far older than Ayurvedic or Chinese medicine], the Chakras  which connect to meridians are also part of the system of creative energy.

These systems have names like Heart or Liver, in fact, all organs have a ‘meridian’ name and there are powerful meridian systems too like triple warmer to describe the 3 parts of the torso [upper/middle/lower]. The Pericardium, which isn’t an organ, is a Meridian too. It is the protective sheath around the heart. All meridians lead to the head/mind and an originate invitro in the Conception and Governing “vessels.” These run up the center of the body or down the back of the body where the spine is respectively.

Energy And The Emotions

Strangely, we have something called ‘race thought’ that also happens with emotions. Humans form a ‘group opinion’ about something and then it’s a common term or belief.

If someone experiences a romantic break up, we say they have a ‘broken heart.’ In Chinese/Vedic medicine, we use acupuncture ‘points’ on the heart or pericardium to treat this emotion.

Physical symptoms develop if the root emotion and mental power are not put back into balance. With a ‘broken heart’ emotionally we’re crying, sad, and unhappy. Mentally the patient may close off love from others, even Divine Love.

Physically if untreated the person experiences heart conditions including HPB.

Because meridians are all connected, other organs are affected. Small intestine and the Heart energy are partnered in Energy Medicine.

Audio Presentation from a recent Workshop With Debra

Meridians Are Energy Pathways


When we suffer from a broken heart or romantic issues in our life not only is our Heart Energy affected so is our Small Intestine. This powerful organ’s ‘energy’ influences the patient’s mental clarity, judgment, and powers of discernment.  The ability to distinguish relevant issues with clarity before making a decision is attributed to the Small Intestine energy imbalance.

How much does your love life affect your mental clarity? When people don’t feel loved, they often don’t have good judgment. Look at divorce court or custody battles. Think about a time when a loved one passed on, what was your mental state?

When we see how this happens in the body physically, we might see indigestion or trouble with diarrhea or constipation. We have trouble ‘removing’ the nourishment from our food and then eliminating the –non-useable food material ‘to be clear’.

** If we eat food that isn’t clean, healthy, or contains things like preservatives our body doesn’t know what to do with these food contaminants and they have a reverse effect on the heart energy! It makes it harder to be open to receive love for instance. Our real heart suffers from cardiac disease due to diet.**

Dang! What Can I Do!

There is this exchange that occurs in our body. That appears first mentally, emotionally, and then physically. The key is to be proactive in your life. New Thought, is dynamic in this way of guiding us to release beliefs that hold us back from health.

Then our proactive health awareness is how we eat, what we eat, our idea around fitness and how we actively show up in life. This is fitness, but it’s our mental awareness of fitness for ourselves – not the image on a billboard.

Acupuncture Is A Proactive Medicine. Do It When You Don’t Need It.

Because not all acupuncture is the same, it may seem strange to go when you feel good. I can only speak for myself – Vedic/ME acupuncture is much more Spiritual and New Thought/Belief Based.

We ‘check-in’ with centering first. Then it’s a ‘touch’ thing. I sensing and asking questions to determine imbalances in areas of your emotions and mind thought. If you have pain or a physical problem, we now have the answer to this situation. In this example we decide is related say to ‘Heart’ or “Small Intestine’ Energy for instance.

Because we think of pain = acupuncture I want to touch on this.

Pain = Acupuncture Treatment

Let’s take back pain. Most people will have it once in their life or more. Maybe you were on a long plane flight.

Remember the meridians? Energy flows through all of these and the ones in the lower back where many travelers complain they get pain. These are: Bladder, Governing vessels or meridians, and off to the side and down the hips is Gall Bladder channel or meridian.

If we sit too long like a ‘kinked hose’ energy stagnates in the vessel or meridian. If we’re in good health on all levels, it flows once again effortlessly.

This is why when you’re in an auto accident there is emotional and mental trauma that is delivered with the physical and we can have soft tissue/muscle injury that is difficult to treat. The acupuncturist must also treat the mind and emotions or beliefs too.

A Quick Look At What Emotional/Mental Energy These Systems Possess acupuncture pain

The Gall Bladder handles making decisions and judgments, as well as providing courage and initiative.  This organ is sometimes called the Court of Justice or The General’s Advisor.  Although the Kidneys control drive and vitality, the Gall Bladder provides the capacity to turn this drive and vitality into decisive action.  The Gall Bladder has an influence on the quality and length of sleep.  If the Gall Bladder is Deficient, the patient will often wake up suddenly, very early in the morning, and be unable to fall asleep again.  Patient’s who are timid, indecisive, and easily discouraged by slight adversity, are said to have a weak Gall Bladder; conversely, decisive and determined patients are said to have a strong Gall Bladder.

An imbalance in the Bladder can cause such psychological symptoms as persistent fear, lack of decision-making capability and a diminished moral character.  If the imbalance becomes chronic, it results in such emotional responses as jealousy, suspicion, and holding on to long-standing grudges.

Governing Vessel controls all the yang energy. When overactive, a stiff and painful neck or lower back occurs along with muscle spasms. The pain is made worse with movement and is better at rest. When there is a deep pain, the head feels heavy, vertigo occurs, and urinary retention and hemorrhoids occur. This meridian is usually activated along with other meridians.

What is Acupuncture?

It is inserting very tiny pins [not needles] beneath the skin….it’s much more, though…. In traditional Chinese medicine, acupuncture is linked to the belief that disease is caused by disruptions to the flow of energy or qi, in the body. Acupuncture stimulates points on or under the skin called acupuncture points or acupressure points, releasing this qi. The qi then travels through channels called meridians, according to the Center for Spirituality & Healing at the University of Minnesota.

Did It Really Start In China?

Actually, the oldest documents are from 8,500 BCE in India where it was considered a surgical medicine like C-sections! This is 4,000 years before Buddhist monks went to China with their beliefs and medicine.

Therefore, What Is It Really…

It’s balancing the energy – perhaps the beliefs and disbeliefs in the body. Authentic Acupuncture relates to new thought traditions well because if there is a closed mind or disbelief it can ‘block’ the flow of life-force or Qi in the body and stop healing.

Before the ‘meridians’ can balance the mind must open and believe. Like Ernest Holmes said, we can only heal to the level of our belief – this tends to be true in the use of acupuncture.

**A patient believes they are ‘getting’ old and that’s why they have back pain, yet acupuncture relieves 50% of their discomfort. Now they ‘have faith’ in acupuncture and the care lasts longer, and they may experience further healing.

Therefore, it’s about balancing the energy of the body. All energy flows to the mind and the mind affects the flow.

Acupuncture alternative medicine issues and concepts word cloud illustration. Word collage concept.

So there is one style of Acupuncture?

Not all acupuncturists are the same either. I started out a homeopath and natural medicine practitioner. Licensing in acupuncture encouraged me to go back to school for four more years after interning in acupuncture with one of the top acupuncturists for several years. His style was a mix of Asian methods he learned in Asia.

In school, I had to study Chinese – the most known and what the national certification and licensing are based on. I also went on to learn Japanese, Korean, and yes Vedic and Egyptian. I am one of a handful doing Vedic and Middle East in the USA. These are not usually taught here and include Chakras, oils, vibration, and guided meditation. These types of treatments are more Spiritual-emotional based.

They too treat pain, women’s health, aging, digestion, and more.

What’d Ya’ Say? Acupuncture Treats More Things Than Just Pain!

Did I hear right acupuncture treats everything! Actually IMHO is not meant for everything. While we can be found on trauma sites like 911 helping with emergency acupuncture and doing CPR we specialize as providers.

For instance, I specialize in women’s health, aging, and pain management. This is a large area of problems. I have two patients right now working on fertility and I am part of their IVF program of care, and I have a few dozen women and a few men with issues related to aging or health. These include hot flashes, low energy, insomnia, digestion, autoimmune and yes pain from things like migraines to arthritis.

We support Western care often during other times we are the proactive care of choice. Like with injury, we may work alongside your medical doctor and PT to help rehab knee pain pre-post surgery. Alternatively, we may be the proactive care of choice to keep arthritis from progressing and ease the pain. The same goes for TMJ or hot flashes!

I Heard Something That Others Do Acupuncture Or Dry Needling Too!dry needling

Colorado is one of the few states left that allow Physical Therapists, Chiropractors, and others to do acupuncture treatment or dry needling without having a 4-year degree in this medical specialty.

In Colorado, a PT can take a 24-hour class and then do acupuncture or what they call dry needling. They are only supposed to do 14 points for a very limited type of pain. Many are practicing medicine, i.e., acupuncture without training and treating many other pain problems. **See Attached document about North Carolina for more on this issue nationwide.

My thoughts… Acupuncture and dry needling are deemed the same thing by DORA in Colorado. Because for a friendship between an employee at DORA and a PT they were allowed to add this to their scope of practice in limited fashion. Many states including Colorado have noted that this is not wise fo

r the public. More people are injured by needles being placed in the wrong place or incorrectly.

Perhaps it’s not in the best public interest and Colorado is likely to start paying attention to the fact most states have laws against this to protect the public.

Insurance – Dry Needling – Acupuncture

The Affordable Care Act – Sec. 2706 Non-Discrimination in Health Care – Colorado HB 11-1186 both mean you have acupuncture whether it’s called dry needling or acupuncture. Federal and State law say it’s part of physical medicine. You must ask questions and make sure you see an Authentic Acupuncturist as your health insurance may now list the benefit. Global health plans like Blue Cross or Medicare do not have to follow these laws.

This is the single reason everyone wants to do acupuncture even if they do not have a state license or have taken the national exam.

I don’t know about you but some days I can’t make it to the gym even though it’s only 5 minutes from my Littleton acupuncture office. Still I know I need a total body workout and I like the idea of burn 100 calories in 10 minutes at home. The problem is it possible without being a super athlete. I know I’m not one and maybe you’re not either.Total Body Workout

Are You Seeking A Total Body Workout?

I went on a hunt for a simple workout that didn’t require equipment and I can do at home on days when I’m in a hurry. If you only have 10 minutes you can’t pull out heavy machines or weights. In my research, I found some ads that promised 100 calories in 10 minutes if you – you guessed it ‘paid’ them money to learn more. I want something I can share with my clients and patients especially those coming in for weight loss here Littleton.

My Goal: Burn 100 Calories In 10 Minutes At Home

What I discovered and tried were a series 10 movements you do until you’re done. So the faster you move the sooner you finish. I don’t recommend these for my acupuncture patients who have pain and trouble with the high-impact or high-intensity workout. Although you can modify every exercise without a trainer to let you know what to change it could be difficult.

So let’s look at the different drills

  1. Butt Kickers: If you can’t get your feet up high enough just lift them as high as you can.
  2. Jumping Jacks: If you can’t do all of them start with one!
  3. Uppercuts: She says sitting on the floor though the video also shows standing – much easier!
  4. Hip raises: Believe in yourself and lift as far as you can. Soon you’ll be raising higher and higher.
  5. Renegade Rows: I modified these by leaning against the wall on not the floor until I could use our picnic table! I still can’t row on the ground, but that’s okay. It’s all about doing it right. Watch your form.
  6. Pikes: Start slow do a few and add more as you can. If you try to over-do-it, you become sore and will not be back the next day.Burn 100 Calories In 10 Minutes
  7. High Knees: This is my favorite exercise; it’s so easy to do. Lift as high as you can and aspire to raise higher
  8. Mountain climbers: These can be fun once you get use to doing them. A hint keep your neck straight or you get dizzy looking back at your feet!
  9. Crab Touches: Definitely you feel your core muscles getting stronger as you do these.
  10. Push-Up Jacks: Don’t worry if you can’t do these on the floor. I do them either against a wall or sturdy table. Watch the video for more modifications.


Jenna’s video no longer is available on The Today Show however she has a Pinterest page with the exercises. Jenna Wolfe

This Is A Workout You Can Do At HomeWorkout You Can Do At Home

Acupuncture can help with weight loss and pain management though both should also include an eating program and fitness routine. When working with locals here in Littleton with acupuncture I believe in empowering them with an at home fitness plan. Losing weight doesn’t mean hours at a gym just think you can burn 100 calories in 10 minutes and get a total body workout.





Images: BigStock
Today Show


Hand drawing scale with Western versus alternative medicine.

How To Treat Migraines Or Back Pain

Do you like your eggs over easy or scrambled? Country music or jazz? A trip to the Bahamas or skiing in the Colorado mountains? Each example falls into the same category within its genre and are choices depending on a person’s taste or preference.  Eastern and Western medicine treat the same ailments but with a different philosophy. Eastern medicine including acupuncture seeks to help a patient heal. Western medicine provides relief from symptoms like pain through drugs or surgery. A patient with back pain using western medicine may be prescribed drugs or surgery.

These are excellent methods for short-term relief. Surgery is ideal when there are no other options; first try all your options as surgical procedures are permanent and can’t be reversed if you don’t like the results.


Using Acupuncture A Good Idea

This same patient if they decide to try eastern medicine would experience acupuncture to reduce pain and inflammation. Acupuncture would improve circulation of blood so the tissues can heal and it relaxes muscles so they stop hurting.

Eastern medicine and acupuncture focus on whole food formulas enhancing natural healing.  Western medicine uses forced actions with laboratory medications.

Shorten Your Healing With Eastern Medicine and Acupuncture

Acupuncture focuses on the Yin and Yang of Eastern Medicine with an emphasis on the flow of Qi.  Qi is the flow of energy that sustains living beings.  Acupuncture dramatically reduces the amount of time for injury and illness healing than traditional Western medicine treatment of the same injury or disease.  For instance, a repetitive migraine problem can be resolved within twelve to fifteen acupuncture treatments and western medicine will treat the same ailment with medications ongoing forever.back pain

While we can compare east vs. west medicine, the truth is most conditions respond well when you combine the best of both for yourself. See your Western physician and let them know you want to use natural medicine. Only use western drugs for a short time o when you have no other option.

Natural Medicine A Great Bridge Between East and West

Denver Acupuncture Health owner Debra Novotny is also a certified health coach specializing in nutrition and fitness. These are natural medicines and bridge east vs. west medicine. Many people with pain especially migraine or back pain simply give up without looking for options in natural medicine or eastern medicine to have long-term health without pain.acupuncture

Let me also make a case for fertility, women’s health and men’s health too. I see many people with arthritis or other autoimmune diseases who successfully use natural medicine to build a bridge between Eastern and Western medicine improving their success for a happy, healthy life!

Your health care should really be just about you not where or what you use. Whether you work with Debra or someone else, make sure the treatment is centered on you.




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I believe healers remember their first patient. “Michelle” had migraines and I had migraines. After many medical doctors and drugs, she wanted to try something new. I was new and different because I do acupuncture and at that time, few people had heard of it. Acupuncture for migraines is an ancient remedy in Chinese Medicine. Acupuncture for migraines

Acupuncture For Migraines A Positive Move

Michelle came in excited at the idea she might be able to stop using prescription drugs. I, on the other hand, was nervous! After all, she was my first patient outside of my internship. She didn’t mind coming to my home it felt cozy she said.

It’s hard to believe that was over 20 years ago and today still, my favorite thing to help people with is migraines. Michelle’s migraine success still makes me smile. She didn’t do anything hard. She just used homeopathy, with acupuncture for migraines.

The first thing I notice was the heavy perfume. Michelle didn’t smell it as it wafted around her. On inquiry I discover she had migraines almost daily she told me as I gagged on the heavy scent of vanilla.

As we continued to talk, I found out she loved Victoria Secret and the Bath and Beauty stores at the mall. She had matching garments and matching body lotions for each set of clothing. Interestingly she loved the yellow color pairing it with Vanilla body lotion.

How Migraines and Chinese Medicine Work Together

acupuncture for migrainesYellow is a color we associate with nourishment, support, and digestion in homeopathy. It also is the color in Chinese medicine for the Spleen and Stomach organs that also mean these things. Michelle had matching sets of yellow paired with Vanilla for 4 to 5 days a week.

As we dug deeper, Michelle was overwhelmed too. She was taking care of everyone else. She was the nourisher of her family a typical Spleen personality. Her husband worked long hours, she had to deal with four small kids alone and didn’t feel she had much support. She wanted to make his life as comfortable as possible and wanted to be attractive to her husband. These special gifts made her feel good – plain and simple.

Then the big question, “Have you noticed that your migraines happen on a particular color day?” “Often we know the answer. We sense it, feel it in our gut.

There was an enormous silence. She looked at her hands, then fidgeted her feet a bit. “Ah, maybe on the days I wear yellow?” she said.

Remember I was the nervous one now Michelle seemed uneasy but continued. “I worry a lot. My mom got fat after having kids so I don’t eat a lot. My husband didn’t seem to notice me even though I haven’t put on the weight until I started wearing these attractive undergarments. Now, well I feel appreciated sometimes.”

Homeopathy Along With Acupuncture Can Be KeyHomeopathy

Worry and fear are emotions homeopathy and acupuncturists see with migraines due to Spleen and Stomach energy imbalances. Vanilla, a typical base scent in many perfumes and body lotions, triggers migraines for many users or family.

Michelle wasn’t eating enough, she also likely had an allergy to perfumes very common in migraine patients. These are not good things when we think acupuncture and migraines.

It took a few weeks but she stopped using vanilla scented products and we began moving healthy foods into her diet. Her headaches nearly stopped. We did acupuncture twice monthly once we were able to uncover a hormonal imbalance beneath the other problems.

My Inner Health Coach Enters The Picture

Now came the hard part. Talking about her mindset or what I like to call your personal spiritual journey. She worried a lot. Michelle had a story around her childhood and now she was repeating it as an adult.

We dug deep into some beliefs around her role as a mother, wife, and woman. Doing the style of treatment, I practice there is an element of looking at how our attitudes and beliefs interfere with our healing or aid our health.

It turned out Michelle obsessed over how to please others. The stress of trying to be perfect was adding to her migraines. She spent more time focusing on others over what made her happy. A cycle learned as many women from other women in our lives. She set up some special events, weekly personal times and other ideas Michelle came up with to nourish herself.

Within a year, Michelle was headache free. She was happier than she’d been in over a decade. She enjoyed more time with her husband and felt like a better mother. Was it acupuncture, was it the homeopathy or Chinese Medicine? Maybe it was the health coaching It was all of these and her desire to grow.

Health coaches spend a majority of their time working with people in this area as do acupuncturists. This is why some people who are terribly sick get well while those who should heal quickly linger. Belief systems play a significant role in health and wellness. It’s why cancer patients with a healthy outlook on life usually overcome their disease against odds, not in their favor.

Acupuncture isn’t a placebo, though. Our minds are powerful and can override the effects of illness and opposition in our reality. Examples of mental strength abound in stories of people living through battles or coaching and Chinese Medicine

3 Quick Questions To Ask Yourself

  1. Do I take time for myself and my health?
  2. Do I focus more on pleasing or helping others forgetting that I have to first care for me to be there for them?
  3. Am I happy most the day living in the moment or do I dwell on yesterday or worry?

Acupuncture, homeopathy, and health coaching are a smart way to balance your life and health. They can help you have more health and happiness. It can help you show up in life for the ones you love in a better way too that set an example of confidence and joy.





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Names of our patients are changed to protect them and their families.

Have you come to a crossroads in your diet or exercise routine? Possibly the weight just isn’t coming off as you want it to? The 5 biggest mistakes people make with food and exercise are common ones that we see daily in our acupuncture office here in Denver.weight loss

There is a lot of information online about what works when it comes to food and exercise. Each person’s body is different. There are no set rules for your body type though these mistakes affect all equally.

They stop you from reaching the goals that you’ve set for yourself. Energy drinks recently have been found not to be as helpful as once thought for losing weight. If you’re using them, it might be time to stop.

Weight Loss Eating Too Little Fat

When it comes to eating fat, I recommend to my acupuncture patients enjoy healthy fats. These come from foods like avocado, nuts, seeds and coconut oil. For decades we’re told that fat was bad creating a lot of fear and opening a market for packaged foods over fresh food.

If you add in just a little of the healthier fat foods to each meal, you actually turn on your metabolism because the brain needs it to thrive. It helps your athletic performance too because fat slows stomach emptying, so you feel fuller longer. This increases satiety, to shut off hunger hormones. Fat boosts antioxidant absorption. Promising research suggests antioxidants help you with leanness and ups metabolic rate to help you burn more calories. 5 biggest mistakes people make with food and exercise

Did you know that fat is one of the most vital nutrients in a healthy diet? It is a structural part of your cells. When you have damage to your skin, for instance, those cells heal quicker if you eat enough of the right types of fats.

Many patients share they cut back on fat to lose weight. This can lead to fatigue, chronic hunger, or a feeling of being hungry, irritable or depressed. It weakens the immune system and increases injury risk.

I recommend that you try to eat more of these healthy options. It’s okay to add almond butter to a protein drink, top your salad or morning eggs with avocado Sauté your veggies in extra virgin olive or coconut oil.

Using A Sports Drinks For Weight Loss

A newer patient mentioned she is using a sports drink in the morning to skip a meal. Her trainer recommended it. The problem is unless you’re working out for more that 90 minutes in a hot, humid gym you may be taking in calories you don’t need. Eat breakfast and skip the sports shake.

Water is the best hydration. Most people don’t spend enough time working out to need a smoothie or sports drink. They just add calories. If you spend 30 minutes of your 90-minute workout waiting for a machine or talking this means you have a 60 minutes workout. Be honest with yourself about how much time you spend exercising. I know a man at my gym who is there for about 4 hours daily.weight loss

He stands around a lot, talks to everyone and only spends about 60 minutes doing any fitness for his body. He carries around a sports drink telling everyone they should try his product. They just need water.

Leave the protein shakes to body builders and heavy lifters who are there for longer times working hard. Eat a light, healthy snack if you haven’t eaten in the last 1.5 hours; an apple or banana can work.

Then make an excellent salad and protein after for a meal.

Eat After You Exercise And Do Acupuncture!

Eating after you run, or go to the gym is great! If you’ve heard that you’ll add back on what you just burned this is not true. Right now is the best time to eat right. Your metabolism is high and if you eat a vegetable, not starches, you’ll feel full quickly. These foods along with some good sources of protein and fat will help you build muscle and repair tissues including ligaments.

Don’t overeat, though. You’ll feel hungry so drink an extra glass of water before you begin eating to help you eat only the amount you actually need to re-energize yourself. By the way, use acupuncture to boost your fat burning.acupuncture

Only Eating Protein Post Workout

After you workout, your body goes into recovery mode. The essential nutrient is a protein that your body needs if you want to lose weight. The right size is about that of your palm. My favorite is chicken salad. I don’t use much mayo just protein, celery, onions, spices, and some lemon juice over lettuce. Fish or lentils supply other forms of protein. Protein replenishes nutrients and supply antioxidants. A healthy fat source which helps muscles heal and optimizes circulation is whole grains like wild rice or quinoa. It is also full of glycogen the type of carbohydrate that our muscles use during exercise for fuel during a workout.

Don’t forget to stay hydrated with plenty of water. One of the main things I see in my acupuncture practice are people who need to drink more water. Denver is a dry climate and if you live here, you need more than places close to large bodies’ of water like an ocean.

Many patients workout in the evening and eat dinner after. Try stir-fry made with chicken, shrimp, or organic tofu. Toss in your favorite vegetables. If you desire, more add a tiny amount of rice, and nuts or seeds.

Squeeze fresh citrus juice on the stir-fry and season with grated ginger, minced garlic, and other spices you enjoy.

Doubling Up On Recovery Meals

health coach
Some acupuncture and health coaching clients are professional athletes running marathons, entering 100-mile cycling competitions, and doing ultra races.

Sound like you then try adding a quick snack within 30 minutes of exercising. My choice is fresh fruit and vegetables blended into a shake. Most protein powders contain a lot of things you don’t need like sugar, and supplements that are commonly made from GMO toxic foods. This is after your workout. It’s overkill to eat a protein bar or shake before exercising.

Most people aren’t pro athletes. Eating “snacks” just an hour  before dinner, can mean giving your body far more than it needs for recovery. This results in feeding your fat cells, rather than shrinking them. If you’re going to be eating a meal within an hour of leaving the gym, skip the bar and shake. And if it’s going to be a little longer, munch on something like almonds, which supply some protein, healthy fat, and nutrients, to tie you over.

I am not a fan of protein shakes or powders, if you want to use them talk with us about safe non-GMO professional quality options. The 5 biggest mistakes people make with food and exercise are commonly taught by trainers or found in articles. Don’t let these things stop you from your weight loss goal.

Wondering how acupuncture can help you lose your weight contact our office. It boosts your metabolism, improves your immune system, and gives you more energy for starters!

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There’s always a lot of talk about painful joints and the best way to relieve joint pain. Acupuncture treatment can definitely help you however what can you do at home. Is there a safe formula and which one? As a baby boomer, myself I’m super lucky not to have joint pain often though many friends complain about knee joint pain especially after running.joint pain

Closeup portrait older man in white shirt gray shorts standing on paved road in severe knee pain isolated trees outside outdoors background.

The hype around pain management makes it a billion dollar industry. Please don’t jump into surgery too fast. I’ve seen people do that and regret it.

Know Why Your Joints Hurt

Do your joints hurt because you’re doing the activity in the wrong shoes? I know I’m supposed to convince you that you need acupuncture, but many people need better or different shoes. This is why it’s important to know why your joints hurt.

My husband experienced some knee joint pain and opted to invest in a running shoe like the ones I use. Call the office for the brand; I feel they’ve made a big difference for both of us.

What if you can’t run, bicycle or walk because of joint pain. First check your shoes even if it’s back pain or neck pain. Our feet affect our entire body.

Food to Avoid if You Have Joint Pain

joint painAfter this, my first suggestion is always food first then supplement.

I’ll share how acupuncture therapy works on joint pain and explore which foods to avoid or might aid you in your battle against the grind of joint pain.

Many people buy into the age thing – stop it! I know you’re as young as you feel you are.

Mount Sinai School of Medicine researchers explored the idea of disease prevention through diet. Their findings showed “cutting back on fried and processed foods not only reduced inflammation it helped weakened immune systems, Try baking or slow cooking meats instead of frying. Eat many fresh vegetables instead of frozen meals.

acupunctureAcupuncture needles on wooden plate with pebble and flowering branch, closeup

You might have noticed I left out grilling meat or foods. That is because it creates a toxin called advanced glycation end product, (AGE).

This toxin appears when you heat, grill, fry, or pasteurize foods. AGEs are hard to digest. They damage individual proteins and our system sends in cytokines, which are inflammatory messengers to handle the problem. It’s a double-edge sword; toxic food and inflammation.

We like to grill too so use lower heat, cook on the top rack, and eat less meat protein.

While some vegetables like tomatoes and other nightshades or potatoes, for instance, can cause inflammation, this is a person-by-person situation. Take them out of your diet for 7-14 days and add one at a time back in for 7 days. If you notice inflammation or pain in your joints, they’re not for you.

With tomatoes try them both raw and cooked as this alters their acidity and that may help you.

 My Favorite Supplement For Joint Pain Hyaluronic Acid (HA)

You may know how luscious your skin feels when we get a massage. What if there is something that can do that to your joints? Hyaluronic Acid is nature’s moisturizer for the joints because HA is the most hydrophilic [water-loving] molecule in nature.

When HA mixes with water in our body, it acts like ‘Jello’. There are thousands of trials mostly in the fields of orthopedics and eye surgery on Hyaluronic Acid. When it binds to water, it lubricates movable parts of the body, such as joints and muscles. Many of our Tao Skincare products have it in them.

Acupuncture And Joint Pain

Because joint pain can be caused by many things and aging is not one of them in my book I say know why your joints hurt. It might be your shoes, your diet, a lack of lubrication which can mean arthritic pain, but it doesn’t mean surgery. Working with acupuncture alongside these home health tips can keep you active and healthy. Try these things first. Want to know if acupuncture might help your joint pain give our office a call.