Poached Egg & Avocado Breakfast Salad. 2 large poached eggs. 4 cups lettuce (or greens of choice). 7 grape tomatoes. 1 medium avocado. 1/2 cup cooked quinoa. 2 Tbsp chopped walnuts. salt/pepper Create the salads by layering the lettuce, tomatoes, avocado, cooked quinoa, and walnuts. Add the poached eggs and top with salt/pepper to taste. Enjoy!
Community News
PCOS Is Multifactorial & Manageable
Polycystic Ovary Syndrome (PCOS) is more than a hormone imbalance. It’s a multifactorial condition shaped by genetics, insulin resistance, inflammation, and reproductive hormone shifts. That’s why symptoms can look so different, irregular cycles, acne, hair thinning, weight changes, fatigue, or mood fluctuations. The good news: each factor offers an entry point for healing. By supporting ovulation, balancing androgens, improving insulin sensitivity, and calming inflammation, women with PCOS can see real progress in energy, skin, cycles, and long-term health. At Uptown Integrative Health, we take the time to create individualized treatment plans that address the many layers of PCOS – helping women restore balance and feel empowered in their bodies.
October Book Club
The Whole-Food Guide for Breast Cancer Survivors: A Nutritional Approach to Preventing Recurrence by Edward Bauman, Helayne Waldman, Helayne L. Waldman. As one of the best preventative measures known to doctors and nutritionists today, a robust, cancer-fighting diet is vital to your personal plan for breast cancer prevention. An essential guide for every woman seeking to understand the effect of nutritional deficiencies and environmental factors on her overall health and wellness.
Words to Live By
A breath is not a breath until you breathe it. Focus your attention on your breath today and notice how much more present you become.” – Keith Macpherson
Did You Know?
Did you know? Arthritis isn’t just one disease—it actually refers to over 100 different types of joint conditions, each affecting the body in unique ways.
Laughter is the Best Medicine
There’s a new machine down at the gym today. I used it for an hour and felt sick, it’s great though, got everything, KitKats, M&Ms, Snickers, the lot!
Clean Eating Recipe
Sweet Potato Brownies. Preheat oven to 350°F and line an 8×8” baking dish with parchment. Cook sweet potatoes until soft, cool and puree. In a bowl, mix sweet potato puree, ½ cup peanut butter, ⅓ cup maple syrup, 2 eggs, and 1 tsp vanilla until smooth. In another bowl, combine ⅔ cup whole wheat flour, ½ cup cocoa powder, 1 tsp baking powder, and ¼ tsp salt. Stir dry ingredients into wet, then fold in ⅔ cup chocolate chips. Spread batter in dish and bake 20-25 minutes until set.
Book Club:
The Holistic Rheumatoid Arthritis Guide: Take Control, Find Relief and Thrive. By Dr. Ananta Subedi, MD, MPH. A step-by-step guide to reversing inflammation, easing joint pain, and embracing a healthier, vibrant life. Whether you’re struggling with symptoms, or searching for a natural and effective approach to relief pain from rheumatoid arthritis, this book delivers what you need.
Bathroom Safety for Arthritis Awareness
Did you know that 80% of home falls occur in the bathroom? Slippery floors, water, and hard fixtures create a high-risk environment—especially for seniors and those living with arthritis or mobility challenges. During Arthritis Awareness Month, it’s a perfect time to focus on safety. Simple upgrades such as grab bars, non-slip mats, raised toilet seats, and walk-in tubs can dramatically lower fall risks. Bright lighting and clutter-free floors add another layer of protection. A safer bathroom isn’t just a convenience—it’s a vital step toward protecting health, preserving independence, and providing peace of mind for you and your loved ones.
Living Well with Arthritis
Arthritis affects many seniors, causing joint pain, stiffness, and reduced mobility. The most common types are osteoarthritis and rheumatoid arthritis. While it can be challenging, proper management helps maintain an active lifestyle. Low-impact exercises like swimming or tai chi improve flexibility and reduce pain. Custom orthotics and assistive devices can protect joints. A diet rich in anti-inflammatory foods—like leafy greens, berries, and omega-3s—may also ease symptoms. Staying socially engaged and physically active supports both joint and mental health. With the right approach, seniors can manage arthritis and continue doing the things they love.
Everyone Has One
Everyone has one… a shadow that is! The darker more hidden side of oneself which is not yet conscious, that we try our best to hide and not show to others in fear of not being liked or accepted. We do our very best to push it down and hold it at bay as it exposes our vulnerabilities and imperfections. Eventually, over time, for better or for worse, it raises itself and seeps out into our longer-term relationships. Dr Carl Jung, wisely said” if we don’t embrace our shadow, our shadow embraces us”. The more we can recognize and take ownership of our shadow parts…the healthier and less defensive our relationships both with ourselves and others become.
