Pumpkin Quesadilla Recipe

Immune Boosting Facts!

Immune Boosting Facts!

1. Each part of the immune system has a unique function.

Dat Tran, MD, an immunologist at the University of Texas Health Science Center, shares, “Think of the immune system like the military. There are different branches that each serve unique function in protecting the body.”

2. Every day we encounter billions of germs, but they’re not all bad.

Countless micro bacteria live in and on our bodies, and they play a vital role in maintaining good health. Tran shares, “Good bacteria in our body provides us with the nutrients we need and also provides a defense against bad bacteria, as well as infections.”

3. Positive emotions and a healthy lifestyle can boost your immunity.

Studies show that optimism, positive emotions, and a healthy lifestyle can actually make our immune system work better. Tran explains, “The happier, or more positive you are, the more likely you are to eat right and be less stressed, which will help your immune system.”

4. Sleep deprivation can impact immunity.

Not reaching optimum levels of sleep can really wreak havoc on our bodies and immunity. Research shows that lack of sleep makes it harder to fight off infection, and easier to catch viruses such as the common cold.

5. Stress can affect the way your immune system works.

Increased stress levels are never ideal. This leads to increased cortisol levels in your body, a hormone that is important for overall bodily functions, but too much of it can lead to numerous health problems, including a compromised immune system. “The high level of cortisol can blunt your immune system.”, Tran says.


Immune Boosting Facts Courtesy Of: EverydayHealth.com

Baby Boy Oliver!

Dr. Nicole Hartman’s baby boy, Oliver, made an early appearance!

Oliver made his grand entrance into the world on Thursday, September 13th.

We are pleased to announce both Mom and baby are doing well.

Pumpkin Pie Smoothie

This healthy smoothie recipe has all the flavor of a pumpkin spice latte without all the sugar. Made with real pumpkin and frozen banana, this whips into a creamy, luscious grab-&-go breakfast (or snack) in just 5 minutes.


  • 1 medium frozen banana
  • ½ cup unsweetened almond milk or other nut milk
  • ⅓ cup plain whole-milk Greek yogurt
  • ⅓ cup canned pumpkin puree
  • ⅛ teaspoon pumpkin pie spice
  • 1-2 teaspoons pure maple syrup

Place banana, almond milk (or other nut milk), yogurt, pumpkin puree, pumpkin pie spice and maple syrup in a blender. Blend until smooth.


Immunity-Boosting Recipes!

With busy back to school days and cold season fast approaching, ensure your diet is filled with nutrient-packed recipes.
Green Smoothie
Get your daily dose of greens!
2 ripe medium bananas
1 ripe pear or apple, peeled if desired and chopped up
2 cups chopped kale leaves, tough stems removed
½ cup cold water
12 ice cubes
1 tablespoon ground flaxseed
Place bananas, pear (or apple), kale, orange juice, water, ice cubes and flaxseed in a blender. Pulse a few times, then puree until smooth, scraping down the sides as necessary.
Autumn Chicken Stew
This feel-good chicken stew features three of autumn’s best treats: apples, carrots, and parsnips.
5 teaspoons extra-virgin olive oil
1 pound chicken tenders, cut into bite-size pieces
1 large onion, chopped
4 medium parsnips, peeled and chopped
2 medium carrots, peeled and chopped
2 teaspoons chopped fresh rosemary
½ teaspoon salt
¼ teaspoon freshly ground pepper
4 cups chicken broth
2 Granny Smith apples, peeled and chopped
2 teaspoons apple cider vinegar
Heat 2 teaspoons of oil over medium heat. Add chicken, stirring occasionally, until just cooked through (3 to 5 minutes.) Transfer to a plate.
Add the remaining 3 teaspoons oil to the pot. Add onion, parsnips, carrots, rosemary, salt and pepper and cook, stirring often, until the vegetables begin to soften. Add broth and apples; bring to a simmer over high heat. Reduce heat to maintain a simmer, stirring often, until the vegetables are tender (8 to 10 minutes.) Return the chicken to the pot and stir in vinegar.
Make Ahead Tip: Cover and refrigerate for up to 3 days.

Back To School Immune Boosting Tips

Back to School can mean opening ourselves up to colds, the flu, and feeling run down. It’s important to keep our immune systems boosted as we head into the colder months. The following tips will help you stay healthy and combat upcoming flu season.

  1. Boost your immune system by adding nutrient-rich foods such as citrus fruits, garlic, ginger, chicken noodle soup, sweet potatoes, yams, tea, and mushrooms.
  2. The changing seasons calls for changes in our sleep patterns as well. Increase the number of hours of sleep you get per night to strengthen your immune system.
  3. Decrease caffeine intake to avoid insomnia, nervousness, irritability, and digestive issues. Caffeine also affects the adrenal glands production of cortisol, and increased cortisol can lead to a compromised immune system.
  4. Take Vitamin-C, a common immune-booster, which will help fight off infection and speed up recovery.
  5. Drink herbal teas infused with Echinacea Root or Elderberry to help ward off colds.
  6. Use eucalyptus oil in a diffuser or add a few drops to coconut oil and rub into the back and front of chest. Eucalyptus helps with chest and sinus congestion.
  7. Remember proper hand-washing for effective cold prevention!


Irritable Bowel Syndrome

The DNA Test That Could Change Your Lifestyle

While our bodies share standard functions, our genetics alongside our environment make each of us unique. Now we can tap into these differences due to research behind genetics and nutritional influences.

This can help answer common questions like, “What does ‘healthy food’ look like for my body?” “Why do some diets work for some people, but not for me?” “Do I need to take a vitamin supplement?”.

Our genes – our DNA – are influenced by our environment; this is the study of ‘epigenetics’, and its changing medicine. It can also change you – by understanding how your body converts, metabolizes and utilizes nutrients from your food. Read more