In the spirit of 2018's theme:  "Proactive Health, Powered by YOU," we'll be sending you a newsletter each month to offer you a solution promoting a healthier life. It may include an  event an  app , an article, a video and/or a discount! Follow through with each task for the entire year to promote a healthier version of you. Keep an eye out for next month's welcomed distraction in your inbox!
This November We Focus On...

American Diabetes Awareness Month

Why Should You Care About Insulin?

Not only Diabetics have issues with managing insulin. In fact, many unsuspecting folks have elevated fasting insulin or glucose levels and are on their way to diabetes without even knowing it, this is termed Pre-Diabetes. Much like Hypertension, Diabetes can be a silent creeping disease. The stats are staggering, most recent CDC data concluded that 84.1 million adults aged 18 years or older have Pre-Diabetes (33.9% of the adult US population). That's one in three!

How to Insulin:
1: Eat a functional diet. Ask Dr. Neale about "functional feeding." 
2: Stay active, walking alone data shows, is "insulin sensitizing."
3: Gymnema! The herb of all herbs that helps facilitate improved blood sugar regulation. Just remember quality matters when it comes to herbs. 

Here's a great read if you have Diabetes Type II and want to reverse it and get off all your medications/supplements. 

Still need help getting that blood sugar under control? Give us a call and have Dr. Neale help get you on track 360-836-5730.

Please help us with next year's newsletters!
Tell us how we can build  a crave-worthy newsletter each month!

Who's nu? Georgeanne, our nutritionist!

Meet Georgeanne!

Her schedule is filling up, make an appointment with G today! She can help you stick to your dietary guns this holiday season.  

Foodies Look Here

Some Thanksgiving inspiration!

Tired of the same-ol'-same-ol' for side dishes on Thanksgiving? Here's a couple of recipes that have been tried and true in my arsenal. 

Don't know why, but it always seems the timing of the dinner on the big day is a bit off. What to do? I can't stand the pressure of all of my guests breathing down my neck while I'm running around getting back on track. SO. Feed them an appetizer that will curb their hunger till the last remaining dish is fini. 

I pick one that has some protein in it, too. Serve it with carrots and cucumbers cut up fancy style, it's a hit from

Pumpkin Bean Dip

  • 1 C (overflowing) canned pumpkin
  • 1 C black beans (rinsed)
  • 1/2 C cannellini beans (rinsed)
  • 2 Tbsp extra virgin olive oil
  • 2 cloves garlic
  • juice from 2 lemons
  • 1/2 tsp cumin (this totally made the dip!)
  • 1/4 tsp salt
  • 1/4 tsp pepper
Instructions: Toss it all into a food processor and whirl away!
Also, we're in love with roasted vegetables, specifically root veggies for Thanksgiving.

Check out the recipe we like and our twist on this common veggie root roast

dr. neale's blog: gratitude
'Tis the season to be thankful.

Your body will thank you. 

The dictionary defines "Thankful" as:
  1. feeling or expressing gratitude; appreciative.

Don't just wait until Thanksgiving though! People that express gratitude regularly and focus on the positive are more present. They tend to cope with stress in a better way. They are just plain happier. 

A 2011 study published in Proceedings of the National Academy of Sciences found that older people who reported being the least happy died at nearly twice the rate in the next five years as people who reported being the most happy. Even after adjusting for factors like illness, finances and depression, people who were the happiest still had a 35% lower risk of death.

So give it a shot, what do you have to lose other than that frown?

Here are some ways to express gratitude:
  • Try the gratitude journal method
  • Generously pass out compliments
  • Have a smile-only day and smile to at least 10 strangers
  • Make eye contact with everyone (while smiling!)
  • Write someone a hand-written thank-you note
  • 24-hour complaint hiatus (no complaining at all!)
  • Give your neighbor some flowers or a meal out of the blue
  • Perform a random act of kindness each month, or better, each week
  • Pay for the person's drink in the car behind you  
Now is the best time of all to try this! Holidays bring depression, busy schedules and the stress that comes with it. 

A HUGE thank you to Kathy Carlisle for the beautiful portraits. Check her out at and  liveeverythingmindful.comA HUGE thank you to April Sunset of  A Sunset Design  for content development support, editing, and design. 
I'm thoroughly honored and humbled to have your trust and to be on this journey together with you. I look forward to seeing you soon!