Amber Wellness Group

Summer time desserts!!! This easy to make chia pudding will have you over the moon!!

Berry Chia Pudding with Coconut Cream
Ingredients
1 can full-fat coconut milk
1/4 cup chia seeds
2 tbsp maple syrup
1 tsp vanilla extract
1 cup mixed berries (blueberries, raspberries, strawberries)
2 tbsp unsweetened shredded coconut
Optional: pumpkin seeds or sliced almonds
Instructions
1. In a bowl, whisk coconut milk, chia seeds, maple syrup, and vanilla.
2. Let sit for 10 minutes, then stir again to prevent clumping.
3. Cover and refrigerate for at least 4 hours or overnight.
4. Spoon into jars or bowls.
5. Top with fresh berries, shredded coconut, and optional seeds or almonds.
6. Serve chilled.

Who doesn't love Salmon! Try out this recipe!
Basil Lime Salmon with Roasted Asparagus
Ingredients
4 salmon fillets
1 large bunch asparagus, trimmed
2 tbsp olive oil
2 limes (juice + zest)
2 cloves garlic, minced
1/3 cup fresh basil, finely chopped
1 tbsp Dijon mustard
1 tsp honey (optional)
Sea salt
Black pepper
Instructions
1. Preheat oven to 400°F.
2. Place salmon and asparagus on a sheet pan.
3. In a small bowl, whisk olive oil, lime juice, lime zest, garlic, basil, Dijon, honey, salt, and
pepper.
4. Spoon sauce over salmon and drizzle lightly over asparagus.
5. Roast for 12–15 minutes depending on salmon thickness.
6. Broil for 1–2 minutes at the end if desired for extra color.
7. Serve warm with extra fresh basil and lime wedges.

Get ready for a springy breakfast!

Spring Asparagus + Herb Frittata
Ingredients
8 eggs
1/4 cup unsweetened almond milk
1 bunch asparagus, trimmed and cut into 2-inch pieces
1 small shallot, thinly sliced
2 cloves garlic, minced
2 tbsp olive oil
2 tbsp fresh parsley, chopped
2 tbsp fresh chives, chopped
1 tbsp fresh dill, chopped
Sea salt
Black pepper
Instructions
1. Preheat oven to 375°F.
2. In an oven-safe skillet, heat olive oil over medium heat.
3. Sauté shallot and garlic for 2–3 minutes.
4. Add asparagus and cook for another 4–5 minutes until slightly tender.
5. In a bowl, whisk eggs, almond milk, herbs, salt, and pepper.
6. Pour egg mixture into skillet over vegetables.
7. Let cook on stovetop for 2–3 minutes until edges begin to set.
8. Transfer skillet to oven and bake for 10–12 minutes until center is set.
9. Let cool slightly and slice.

Check out our allergy support options on Fullscript to stock up for the Spring. Starting now, prior to your symptoms getting severe can really help to support you both symptomatically and preventatively. These nutrients also help when you have full blown reactions too.

P.S. Are you someone who feels like you have year round allergies? There may be more going on like indoor allergens, immune distraction, or environmental exposures that are almost always present in our area (like mold). Reach out and come in for a more comprehensive discussion if you fall into the chronic maintenance mode of "allergies".

Find the list here: https://fuoetu8ab.cc.rs6.net/tn.jsp?f=001LrqeaGYTXPwY34mHsA8DGkTWH6iQj8BKDCfbu5HxcN-2r1YuLTCSfL6t4aSubaCZx2Ej0WBjQ2J_5fFvRkM_dYYN3odLU42lTdc1rAhvsr69NuNJ6ZyL4VcGAcd0omu4oGYZiDXOhfAMDPvPuduJkPfych8KMxa9aY-2eYtWwEzvyuXv4SZnO5Ps1ugDpHY27hBLSg8AKCH4VBgnyLTHS7T6hyEt9FG2&c=PEm-nti4VcCxXUCTLsrRLGhXUHkUcCc0kkCKZ6WORcleHDd2R_VCHA==&ch=UAN5B5ZCnnlXAKIvZGAP5WoRiqB8-FomC65SLzNZ0_sY6XOJ8AXxLQ==

The diaphragm is the primary muscle of respiration, positioned just beneath the lungs and above the abdominal organs. With each breath, it moves rhythmically, descending on the inhale to allow the lungs to expand and gently massaging the organs below, then rising on the exhale to release air. This constant motion does more than support breathing, it plays a key role in circulation, digestion, lymphatic flow, and the movement of fluids through the liver and abdominal organs.

When breathing becomes shallow or restricted, often as a result of chronic stress, postural tension, or prolonged sitting, the diaphragm loses some of its natural mobility. Over time, this can contribute to decreased circulation, digestive sluggishness, ribcage tightness, and a heightened stress response. Many people are unaware that they are primarily breathing into the upper chest, rather than allowing the breath to expand fully into the lower ribs and abdomen. This pattern keeps the body in a more activated state, reinforcing tension and making it more difficult to fully relax, digest, and recover.

Keep reading on our blog! Amberwellnessgroup.com/blog

In Chinese Medicine, the Liver and Gallbladder systems play a central role in regulating circulation, digestion, and the smooth coordination of energy and blood throughout the body. This function becomes especially important in the spring season, when the natural world is expanding and rising. Ideally, the body reflects this with a sense of ease, flexibility, and flow. However, modern life, chronic stress, irregular eating patterns, emotional strain, and physical tension, can disrupt this process and lead to stagnation.

Read more on our website! Amberwellnessgroup.com/blog

Spring is here!

Now that the spring equinox has passed, we find ourselves fully entering the season of renewal, movement, and gentle expansion. In Chinese Medicine theory, spring is associated with the Wood element as well as the Liver and Gallbladder systems. These systems help regulate circulation, support digestive function, and maintain balanced emotional regulation throughout the body. When they are functioning well, we tend to feel clear, motivated, and emotionally steady. When they become constrained, it can show up as irritability, tension in the neck and shoulders, digestive sluggishness, or a sense of feeling stuck or overwhelmed. This time of year can also heighten emotional awareness, offering an opportunity to notice what is ready to shift, expand, or grow.

Through an integrative approach to care, the body can be gently guided back into rhythm, supported through nourishment, circulation, and restoration. Simple practices such as incorporating lightly cooked greens, bitter foods to stimulate digestion, staying well hydrated, and allowing space for movement and rest can help reestablish flow. With the right support, the body has an innate ability to rebalance, creating a foundation for both physical vitality and emotional ease as the season unfolds.

Wishing you a season of ease, balance, and vibrant health as spring unfolds.

With support and gratitude,

Dr. Lisa, Dr. Meghan, Dr. Sol, Kendall, Michelle, Emma & Maggie

Aprils Kitchen!
Cauliflower Fried Rice

Equipment
Food processor

Ingredients
4 teaspoons sesame oil, divided
2 eggs
1 small head cauliflower, see notes
1/2 cup frozen mixed vegetables
2 green onions, chopped
3 cloves garlic, pressed or minced
salt and pepper
2 – 3 Tablespoons gluten free reduced-sodium Tamari, or soy sauce if not gluten free

Directions
Add 1 teaspoon sesame oil plus the eggs to a bowl then whisk to combine and set aside.
Chop cauliflower head into big chunks then send through a food processor fitted with the grating attachment. Alternatively you could grate the cauliflower on a box grater, or use 4 cups frozen cauliflower rice. Measure out 4 cups grated cauliflower then save the rest for another use.

Heat remaining 3 teaspoons sesame oil in a wok or large nonstick skillet over high heat. Add cauliflower, green onions, and frozen mixed vegetables then stir fry until cauliflower is just beginning to turn tender, 3-4 minutes. Add garlic, season with salt and pepper, then continue to stir fry until garlic is fragrant, 30 seconds or so.
Push mixture to the sides of the wok to create an opening in the center then add the whisked eggs and scramble. Toss mixture to combine then drizzle in 2 Tablespoon gluten free Tamari and mix again to combine. Taste then add remaining Tablespoon gluten free Tamari if desired, and then serve.

Notes
You can use 4 cups frozen riced cauliflower instead of freshly grating your own. No need to thaw prior to cooking.

Allergy Support on Fullscript

Check out our allergy support options on Fullscript to stock up for the Spring. It can really help to support you both symptomatically and preventatively if you're triggers haven't started blooming yet.

P.S. Are you someone who feels like you have year round allergies? There may be more going on like indoor allergens, immune distraction, or environmental exposures that are almost always present in our area (like mold). Reach out and come in for a more comprehensive discussion if you fall into the chronic maintenance mode of "allergies".

Shop the list here: https://us.fullscript.com/o/treatment_plans

The nervous system plays a pivotal role in regulating your mental - emotional state. It also sends many signals throughout the body to tell other systems what to do and how to respond. This has largely been simplified over the years into the idea that we’re either in parasympathetic or sympathetic mode. However, some newer theories explain the nervous system state as more of a ladder - called the poly-vagal theory. This viewpoint shows that it’s not as simple as an on-off switch, you’re activated or chill; but it’s a wider range of activation states. This perspective shift really helped people learn more about a regulated nervous system and what it takes to achieve. Much of this research also comes from the lens of support for people who have experienced trauma. What the last decade or so has shown a light on, is that we don’t need to have had classic PTSD type trauma (like soldiers in wartime), but that we can experience variations of traumatic experiences that influence how the nervous system learns to respond to stressors.

So what does all that mean and how do we use that information to help support your health?
Find out here: https://files.constantcontact.com/58a3239e601/9b6741c0-a94f-49f5-938b-e9e90d4a69c7.pdf?rdr=true