Inspired Wellness, PLLC

Inspired Wellness, PLLC

We're a physician led holistic program based on the foundations of Lifestyle and Functional Medicine. When you partner with us, we will co-create a personalized plan incorporating lifestyle changes, mindfulness, nutrition coaching, and much more!

Operating as usual

01/19/2022
01/18/2022
01/17/2022
01/16/2022
01/15/2022
Timeline Photos 01/14/2022

This recipe is rich in antioxidants!

Ingredients
1 Tbs olive oil
1/2 cup onion, chopped
2 Cloves garlic, minced or pressed
1 zucchini, chopped
2 cup cherry tomatoes
2 cup Swiss chard, tough spines removed and leaves shredded
6 eggs, whisked
1/2 tsp salt

Prep
1. Chop onion, zucchini, tomatoes, and chard.
2. Mince garlic.
3. Whisk eggs.
4. Preheat oven to 350°F.

Make
1. In an oven-safe, non-stick skillet, heat olive oil. Sauté zucchini and tomatoes until they begin to brown. Add chard and sauté for a few more minutes until wilted.
2. Add onions and garlic and continue to sauté until soft and fragrant.
3. Push vegetables around pan to distribute evenly.
4. Whisk salt into eggs and pour over vegetables. Place in oven for 8-10 minutes until cooked through.
5. Remove frittata from oven and let stand for a few minutes. Remove from pan and slice to serve.
6. If desired, sprinkle with 2 tablespoons of cheese [feta or parmesan] when you remove from oven and let melt before serving.

This recipe is rich in antioxidants!

Ingredients
1 Tbs olive oil
1/2 cup onion, chopped
2 Cloves garlic, minced or pressed
1 zucchini, chopped
2 cup cherry tomatoes
2 cup Swiss chard, tough spines removed and leaves shredded
6 eggs, whisked
1/2 tsp salt

Prep
1. Chop onion, zucchini, tomatoes, and chard.
2. Mince garlic.
3. Whisk eggs.
4. Preheat oven to 350°F.

Make
1. In an oven-safe, non-stick skillet, heat olive oil. Sauté zucchini and tomatoes until they begin to brown. Add chard and sauté for a few more minutes until wilted.
2. Add onions and garlic and continue to sauté until soft and fragrant.
3. Push vegetables around pan to distribute evenly.
4. Whisk salt into eggs and pour over vegetables. Place in oven for 8-10 minutes until cooked through.
5. Remove frittata from oven and let stand for a few minutes. Remove from pan and slice to serve.
6. If desired, sprinkle with 2 tablespoons of cheese [feta or parmesan] when you remove from oven and let melt before serving.

01/14/2022
Timeline Photos 01/13/2022

Antioxidants are substances that may protect cells in your body from free radical damage that can occur from exposure to certain chemicals, smoking, pollution, radiation, and as a byproduct of normal metabolism.

Dietary antioxidants include selenium, vitamin A and related carotenoids, vitamins C and E, plus various phytochemicals such as lycopene, lutein, and quercetin.

Eating a diet high in antioxidants is associated with better health. Of course, there are other reasons why people who have a high intake of antioxidants might be in better health. Individuals who eat healthily also tend to be more physically active and more likely to maintain proper caloric intake.

Antioxidants are substances that may protect cells in your body from free radical damage that can occur from exposure to certain chemicals, smoking, pollution, radiation, and as a byproduct of normal metabolism.

Dietary antioxidants include selenium, vitamin A and related carotenoids, vitamins C and E, plus various phytochemicals such as lycopene, lutein, and quercetin.

Eating a diet high in antioxidants is associated with better health. Of course, there are other reasons why people who have a high intake of antioxidants might be in better health. Individuals who eat healthily also tend to be more physically active and more likely to maintain proper caloric intake.

01/13/2022

Given the recent spike in cases, these are some at home management measures to consider.

Updated:
In addition to the COVID-19 Post Exposure Home Management recommendation by Dr. Kauffman, I would also consider adding melatonin and vitamin C and D.

Vitamin C 500 mg twice a day
Melatonin (slow release): Begin with 0.3mg and increase as tolerated to 1-2 mg at night
Vitamin D3 1000-4000 u/day (optimal dose unknown).

https://www.uchealth.org/today/effectiveness-of-vitamins-c-and-d-against-covid-19/

https://www.evms.edu/covid-19/covid_care_protocol/

01/13/2022
Timeline Photos 01/12/2022

You can be exposed to free radicals that come from various environmental sources such as radiation, drugs, pesticides, cigarette smoke, and other pollutants.

If you're young and healthy, your body does a pretty good job of dealing with these free radicals, and you likely won't even notice anything. But if you don't eat right, smoke, or are exposed to a lot of environmental sources of free radicals, your risk for cellular and organ damage goes up. Aging takes its toll on your free radical defense system too.

Free radicals damage cells over time, so eventually whatever organ those cells belong to isn't going to function as well as it should. For example, connective tissue called collagen gets weaker with free radical exposure and, as a result, your skin gets more wrinkles.

The walls of your arteries can get damaged, and cholesterol plaques accumulate, which can reduce blood flow to the heart, brain, and other organs, or it can cause blood clots.

Eating a diet rich in fruits and vegetables is so important for protecting your body against free radicals.

You can be exposed to free radicals that come from various environmental sources such as radiation, drugs, pesticides, cigarette smoke, and other pollutants.

If you're young and healthy, your body does a pretty good job of dealing with these free radicals, and you likely won't even notice anything. But if you don't eat right, smoke, or are exposed to a lot of environmental sources of free radicals, your risk for cellular and organ damage goes up. Aging takes its toll on your free radical defense system too.

Free radicals damage cells over time, so eventually whatever organ those cells belong to isn't going to function as well as it should. For example, connective tissue called collagen gets weaker with free radical exposure and, as a result, your skin gets more wrinkles.

The walls of your arteries can get damaged, and cholesterol plaques accumulate, which can reduce blood flow to the heart, brain, and other organs, or it can cause blood clots.

Eating a diet rich in fruits and vegetables is so important for protecting your body against free radicals.

01/12/2022
Timeline Photos 01/12/2022

What are free radicals?

Free radicals are unstable molecules in our body that, if not neutralized, will do damage to cells - free radicals are frequently generated from lifestyle and environment.

Excessive free radical exposure is associated with an increased risk of chronic diseases, like heart disease and cancer. Taking steps to avoid free radical exposure, and boosting your antioxidant defenses, can help reduce your risk.

Eating healthy foods, especially colorful fruits and veggies, may help combat some of the free radical damage. Nutrients such as Vitamin C, beta-carotene, selenium, and Vitamin E may help prevent free radicals from harming cells and reduce oxidative stress

What are free radicals?

Free radicals are unstable molecules in our body that, if not neutralized, will do damage to cells - free radicals are frequently generated from lifestyle and environment.

Excessive free radical exposure is associated with an increased risk of chronic diseases, like heart disease and cancer. Taking steps to avoid free radical exposure, and boosting your antioxidant defenses, can help reduce your risk.

Eating healthy foods, especially colorful fruits and veggies, may help combat some of the free radical damage. Nutrients such as Vitamin C, beta-carotene, selenium, and Vitamin E may help prevent free radicals from harming cells and reduce oxidative stress

01/11/2022
Timeline Photos 01/11/2022

It is also believed that a Western diet high in refined sugar and red meat and low in fruits and vegetables can promote disturbances in healthy intestinal microorganisms, resulting in chronic inflammation of the gut, and associated suppressed immunity.

Eating enough nutrients as part of a varied diet is required for immune function. Certain dietary patterns may better prepare the body for microbial attacks and excess inflammation, but it is unlikely that individual foods offer special protection. Each stage of the body’s immune response relies on the presence of many micronutrients. Examples of nutrients that have been identified as critical for the growth and function of immune cells include vitamin C, vitamin D, zinc, selenium, iron, and protein (including the amino acid glutamine). They are found in a variety of plant and animal foods.

What about chicken soup as medicine?
A warm bowl of chicken soup is a popular go-to when we’re feeling under the weather. Is there scientific evidence that it aids in healing? The short answer is no; there aren’t any clinical trials that show that chicken soup speeds healing any more than other foods. But when breaking down its ingredients, it does appear a worthwhile remedy to try. First of all, chicken soup is light and easy on the stomach when our appetite isn’t great. Second, it provides fluids and electrolytes to prevent dehydration, which can easily occur with a fever. Lastly, a traditional chicken soup recipe supplies various nutrients involved in the immune system: protein and zinc from the chicken, vitamin A from carrots, vitamin C from celery and onions, and antioxidants in the onions and herbs. This is one tasty and soothing food to include when not feeling well and doesn’t need a doctor’s prescription.

It is also believed that a Western diet high in refined sugar and red meat and low in fruits and vegetables can promote disturbances in healthy intestinal microorganisms, resulting in chronic inflammation of the gut, and associated suppressed immunity.

Eating enough nutrients as part of a varied diet is required for immune function. Certain dietary patterns may better prepare the body for microbial attacks and excess inflammation, but it is unlikely that individual foods offer special protection. Each stage of the body’s immune response relies on the presence of many micronutrients. Examples of nutrients that have been identified as critical for the growth and function of immune cells include vitamin C, vitamin D, zinc, selenium, iron, and protein (including the amino acid glutamine). They are found in a variety of plant and animal foods.

What about chicken soup as medicine?
A warm bowl of chicken soup is a popular go-to when we’re feeling under the weather. Is there scientific evidence that it aids in healing? The short answer is no; there aren’t any clinical trials that show that chicken soup speeds healing any more than other foods. But when breaking down its ingredients, it does appear a worthwhile remedy to try. First of all, chicken soup is light and easy on the stomach when our appetite isn’t great. Second, it provides fluids and electrolytes to prevent dehydration, which can easily occur with a fever. Lastly, a traditional chicken soup recipe supplies various nutrients involved in the immune system: protein and zinc from the chicken, vitamin A from carrots, vitamin C from celery and onions, and antioxidants in the onions and herbs. This is one tasty and soothing food to include when not feeling well and doesn’t need a doctor’s prescription.

World’s oldest person celebrates 119th birthday in Japan nursing home 01/10/2022

World’s oldest person celebrates 119th birthday in Japan nursing home

Congratulations Kane Tanaka!
Turned 119 years old last week!🎂🎉🥳🎈

“My goal is to get to 120 so it's good to see people getting so close. My weakness is for a fine wine and a nicely cooked steak.... “

What are you doing to lengthen your lifespan AND your healthspan?

What’s the difference?
Lifespan: the length of time for which a person or animal lives

Healthspan: the part of a person’s life during which they are generally in good health

#Longevity #healthylifestyle #healthspan #lifespan #genetictesting #nrf2022 #antioxidants #bluezones #lifestylemedicine #lifespan #antiageing #100yearlifestyle #biomarkers #optimalhealth

World’s oldest person celebrates 119th birthday in Japan nursing home Kane Tanaka has set her sights on becoming 120 next year, but figures show the number of young adults is in steep decline

01/10/2022
01/09/2022
01/08/2022
01/07/2022

Control

All plant foods - in particular those rich in color - have been shown to have anti-inflammatory properties. Controlling inflammation has been associated with decreased risk of many diseases, including cancer, heart disease, and type 2 diabetes.
Some foods that can enhance the anti-inflammatory response, including:
● Berries
● Seeds
● Onions
● Garlic
What other anti-inflammatory foods do you love?

Want to learn more about protecting your health? Schedule your screening call to determine if our membership plans fits your needs, or schedule your 3x4 Genetics Consultation at https://www.inspiredwellnesspllc.org/plans-pricing

01/07/2022
How to Avoid 5 Key Nutrient Deficiencies 01/07/2022

How to Avoid 5 Key Nutrient Deficiencies

Do you know what the five key nutrient deficiencies are? Check out the new blog post:

https://www.inspiredwellnesspllc.org/post/how-to-avoid-5-key-nutrient-deficiencies

How to Avoid 5 Key Nutrient Deficiencies Did you know that 31 percent of people in the United States are at risk for a deficiency in at least one vitamin or mineral essential for good health. It may be hard to imagine that we don’t get enough nutrition when we see an abundance of food available 24/7, but it’s true. A recent study showe...

01/06/2022

Boost

Did you know...
Detoxification, a process your body does naturally, is important for immunity and immune function? Thankfully, we can support this process by eating fiber rich foods. Fiber boosts natural toxin clearance - after the liver clears the toxins, fiber captures them and clears them from the body.

What fiber rich foods are you adding to your diet today?

Want to learn more about protecting your health? Schedule your screening call to determine if our membership plans fits your needs, or schedule your 3x4 Genetics Consultation at https://www.inspiredwellnesspllc.org/plans-pricing

01/06/2022
01/05/2022

Normalize

Normalizing blood sugar and insulin levels are key to promoting good cell health. Understanding the glycemic index can help you do just that.
What's the glycemic index? The glycemic index (GI) is a ranking of foods with carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar (glucose) levels after eating.

Here's a few examples of high glycemic index foods:
● Chips
● Muffins
● Pasta
● White Rice
● White Potatoes
● Corn
Here's a few examples of low glycemic index foods:
● Berries
● Asparagus
● Spinach
● Almonds
● Oranges
What's one example of a high glycemic index food and one example of a low glycemic index food that you can think of?

Want to learn more about protecting your health? Schedule your screening call to determine if our membership plans fits your needs, or schedule your 3x4 Genetics Consultation at https://www.inspiredwellnesspllc.org/plans-pricing

01/05/2022
01/04/2022

Repair

Cell damage happens. There's nothing we can do about it. Sure, we can protect our cells the best we can by eating well, managing our stress, and sleeping enough each night, but cell damage will still happen.

There are a few ways our cells can repair themselves, but it all comes down to making sure they have the right nutrients and compounds available in our bodies to make that happen. Here are a few compounds our bodies can use to repair cell damage:
● Folate: Folate is a B-Vitamin that promotes healthy cell replication. Higher intakes of dietary folate are associated with decreased risk of many cancers (GI, colon, pancreas). Folate-rich foods include legumes, spinach, asparagus, beets, avocado, oranges and okra.
● Indole is a compound derived from the breakdown of glucosinolates - organo-sulfur containing compounds found in cruciferous vegetables (cabbage, broccoli and arugula). Not only is this what gives these vegetables their smell, it also promotes natural cell death, an important part of managing cell damage.
● Allium is another sulfur-containing compound that has been shown in laboratory studies to promote natural cell death. Allium vegetables include onions, scallions, garlic, shallots, and leeks.

Want to learn more about protecting your health? Schedule your screening call to determine if our membership plans fits your needs, or schedule your 3x4 Genetics Consultation at https://www.inspiredwellnesspllc.org/plans-pricing

01/04/2022
Christine Carter: The 1-minute secret to forming a new habit | TED 01/04/2022

Christine Carter: The 1-minute secret to forming a new habit | TED

You know how resolutions often go: you set a goal and start strong ... then the motivation runs out and feelings of frustration and shame creep in. The struggle is real -- but what if it doesn't have to be? Sociologist Christine Carter shares a simple step to shift your mindset and keep you on track to achieving your grandest ambitions.

https://youtu.be/EvGkSEuWtaI

Christine Carter: The 1-minute secret to forming a new habit | TED You know how resolutions often go: you set a goal and start strong ... then the motivation runs out and feelings of frustration and shame creep in. The strug...

01/03/2022

Protect

Optimal health starts by protecting the health you already have, even if you have a ways to go when it comes to repair. Lifestyle, including nutrition, can impact health by helping our cells neutralize free radicals and control damage to cells and DNA.

But, what are free radicals? Free radicals are unstable molecules in our body that, if not neutralized, will do damage to cells. Free radicals can be generated from lifestyle and environment, and the damage they do can lead to disease or chronic health issues.

The good news? There are things out there that can help protect our cells from this damage. Phytochemicals, or compounds found in plants, can act as antioxidants. Antioxidants neutralize the free radicals and may prevent and or even reverse damage to cells.

Want to learn more about protecting your health? Schedule your screening call to determine if our membership plans fits your needs, or schedule your 3x4 Genetics Consultation at https://www.inspiredwellnesspllc.org/plans-pricing

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Website

inspiredwellnesspllc.org

Address


Oak Harbor, WA
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North End Wellness Center North End Wellness Center
2800 NE Goldie St Ste 102
Oak Harbor, 98277

Group Fitness Classes, Strength Conditioning, Personal Training, Family Practice, Nutritionist, Massage Therapist, Dry Needling, Mental Health Provider, Smoothie/Acai Bar

Sheena.Raye Collaborative Wellness Sheena.Raye Collaborative Wellness
Oak Harbor, 98277

Board Certified Therapeutic Massage Therapist (NCBTMB) (#558099-08), WA State Massage License (#MA 60931715), Wholistic Wellness Professional, Certified AFT Practitioner, Certified Wholistic Health and Wellness Coach and Board Certified, Member of AADP