JANUARY 25, 2018 by OLIVIA NEELY, RDN, LD You might feel like overhauling your health has to be a huge undertaking. The truth is there are a few small, simple lifestyle changes to improve health and wellbeing vastly. Start small to experience a real difference

IMMUNITY Autoimmune Immunity Vaccine

OCTOBER 23, 2018 by DR. HEATHER MODAY, MD What is the ”flu” ? The “flu” as we call it is usually caused by the influenza virus, although there are likely many other viruses that cause similar symptoms.  Symptoms can be mild to severe.  The

IMMUNITY Allergies Autoimmune

OCTOBER 17, 2017 by DR. HEATHER MODAY, MD Why am I sniffling and sneezing in the fall? It must be a cold. Allergies happen in the spring, right? Actually, fall and winter allergies are really common and often get confused with a viral

NUTRITION Autoimmune Gluten Sensitivity Non Celiac Gluten Sensitivity

DECEMBER 22, 2016 by DR. HEATHER MODAY, MD Have you gone to your doctor with digestive or other symptoms, only to be given a prescription for drugs and no answers? If you’re one of the many people who think they may have a gluten

WOMEN’S Autoimmune Hashimotos Health Hypothyroid Thyroid

SEPTEMBER 4, 2015 by DR. HEATHER MODAY, MD Who should be taking care of my thyroid? It’s a question we should all ask ourselves. There is much talk about this butterfly shaped gland at the base of our neck, mostly about why things go

COVID-19 Practice Updates

Our goal is to provide the most comprehensive care for preventing chronic illness; optimizing health and helping individuals reverse disease using an individualized approach, testing and tools of functional and integrative medicine. To provide the best possible care to our patients, our office is now operating completely virtual. All visits will be completed virtually, as either a phone or Zoom visit.

As a reminder, we do not function as primary care or emergency medicine. If you are concerned you have been exposed to Coronavirus (COVID-19), please call your primary care physician’s office for triage instructions.

Additionally, we have received increasing inquiries about alternative treatments for COVID-19 and the necessity of the COVID-19 vaccine. Although I heartily endorse using natural approaches to prevent disease and improve the strength of one’s immune system, these interventions are based in scientific fact and are safe.

As a board certified and licensed physician, it is my obligation to uphold the Hippocratic oath to “do no harm”. The leading organizations of Functional and Integrative Medicine fully support vaccination as a principal line of defense against the COVID-19 vaccine, as do I. Precautionary measures are the most important aspect of prevention from infection, which include continued use of masks in public places, hand washing, and social distancing.

There are limited controlled studies on humans using alternative treatments for COVID-19, however improved immunity through better sleep, nutrition, weight management, lowered inflammation, and certain herbs and supplements may be used as adjunctive therapy to vaccination and precautionary measures.

There are two things that want to clarify to existing and potential new patients:

1. I do not advocate for use or prescribe unapproved, off label medications such as Ivermectin, Plaquenil, or other potentially dangerous medications for COVID-19 treatment or prevention.
2. Although it is an individual’s personal decision to get a COVID-19 vaccine, many businesses and government agencies are requiring it for employment. We cannot legally or medically excuse you from this obligation with a doctors’ note.

If you would like to find out more about how we can help you reach your health goals, please fill out the introductory questionnaire and we will get back to you as soon as possible.

NEW Virtual Program Offerings

In addition to supporting a wide range of chronic illness, Dr. Moday, with her background in immunology, has developed a new program designed to assess how well your immune system is functioning. Find out if you are at greater risk for  immune challenges like COVID-19 and other infections. The testing included in this program allows us to make **personalized** diet and supplement recommendations that takes the guessing game out of supporting your immune system! 

Sign Up Here

Stress & Hormones Program:

The Stress & Hormones Program is for individuals who want to identify hormone imbalances, adrenal insufficiency, and symptoms of chronic stress. Stress chemicals actually harm our immune system over time. This program includes lab testing to evaluate sex and stress hormones so you can learn how to better support yourself both, now, and in the longterm.

Sign up here

What to expect with a virtual appointment?

If you have chosen a phone appointment, the provider will contact you at the number on file at your scheduled time. If you have opted for Zoom, you will receive a link in your portal as well a calendar invite. If you wish to use this on your phone instead of your desktop, we recommend downloading the app prior. Your appointment will last the same amount of time as if you were in the office. The provider will send you links to purchase any needed supplements and lab kits will be shipped to your home. Handouts will be uploaded to your Documents section in the portal.

COVID-19 Immune Support Supplements

 In addition to lowering stress & eating a whole foods diet, our favorite immune support supplements are:

• Mushrooms
• Elderberry
• Astragalus
• Olive Leaf Extract
• Zinc
• Vitamin C
• Vitamin D
• Vitamin A

Our favorite combination products that include much of the above are: —Orthomolecular Viracid —Designs for Health Immunitone —Source Naturals Wellness Formula

Factual COVID-19 Information

We’ve compiled a food product guide to assist you in sourcing the highest quality ingredients for your cooking needs. Click on the categories below to see our recommendations.

REAP Wellness, helmed by holistic health coach Adjua Fisher and chef Zach Rice, believes in glowing from the inside out. Plain and simple, they are people who believe in the magic of real food, and their goal is to help others feel their best—no deprivation, diets or dread involved—through our plant-forward meal delivery service offered in Philadelphia.

Healthy groceries with simple recipes. Each week, based on your preferences, Hungry Root sends groceries you love—and helps you cook them. Their mission: help you eat what makes you feel your very best. Plans for 1, 2, or 3+ people. Skip a week or cancel anytime.

Offering infrared sauna, tonics, and fresh juices, the Wellness Refinery was established as a space to welcome all ranging from those who are just curious about the evolving wellness industry to individuals who are experienced in all things health. 

Healthy food for busy people. Snap Kitchen provides breakfast, lunch and dinner meals for anyone looking for convenient, healthy food choices. Shop by protein, dietary lifestyle, size, or just what sounds good. Grab one meal or stock up for the week and simply heat when hungry!

Great sleep: As simple as changing a light bulb. Too much blue and green light before bed disturb quality sleep. Use Bedtime Bulb in the evening in place of incandescent, halogen, and LED lighting.

Connecting, inspiring, and strengthening the Philadelphia running and fitness community since 2004. Philadelphia Runner’s mission is health and movement. From the best brands and resources, to group runs and community events – they are Philly’s local hub for an urban, active lifestyle.

Farmer’s Keep is a fast-casual restaurant with a focus on serving healthy, creative cuisine catering to all diets including Gluten-Free, Dairy Free, Egg Free, Nut Free, and Shellfish-Free. Farmer’s Keep also features a bottle shop stocked with over 200 carefully selected craft beers and bottled cocktails.

Philly Foodworks makes buying, eating, and sharing fresh food as enjoyable as possible. By working with a diverse group of producers and distributors and an easy to use online farmers market, sourcing local foods has never been easier! By engaging with food more consciously, we can build a world that nurtures these connections.

Thrive Market is a membership community that uses the power of direct buying to deliver the world’s best healthy food and natural products to members at wholesale prices. 

Hungry Harvest rescues imperfect produce, curate variety boxes and deliver to your door! Every delivery helps to eliminate at least ten pounds of food from going to waste along with all the resources (water, oil, GHGs) used to grow it.

Balance Health Center specializes in the applied integration of natural health therapies. Chiropractic Care, Therapeutic Massage, Acupuncture, Nutrition, Naturopathy, Reflexology, Herbal Care (teas & health products), Ayurveda ,Yoga, Spa, Skin Care and Waxing.

Juju Salon & Organics started in 2005 as a small organic hair salon owned and operated by stylist Juliene Featherman. With a lifelong passion for holistic, sustainable living, Julie wanted to create a salon where the customer felt comfortable, healthy, and cared for. Juju salon & Organics became the first wholly organic salon in the Philadelphia area.

Whether paleo loyalists, fitness junkies, or busy moms, people are always looking to save time without sacrificing quality. ButcherBox is the #1 source for grass-fed & grass-finished beef, free-range organic chicken, and heritage-breed pork, delivered via subscription on a monthly or bi-monthly basis. 

SerenaFit is always creating something new for you to make it easier to workout, fun to eat well and exciting to improve daily habits. These live workouts are not only provide accountability, but also provides on-the-spot coaching and form correction from Serena herself, a NESTA Fitness & Nutrition Coach. 

Together with valued green coffee importers, Nook hopes to play a role in improving the lives of the people and communities that work hard to provide specialty-grade coffee. Nook offers a variety of baked goods are made on-site, from scratch, in small batches, using fresh & seasonal ingredients as well as a variety of house-made options for breakfast and lunch.

FEATURED GUT HEALTH ibs mmc sibo

If you are like many people who suffer from IBS (Irritable bowel syndrome), you have likely been told that your IBS has no known cause and that you just have to deal with it, take some Linzess, and maybe cut

How to optimize your sleep during perimenopause and menopause.

Sleep is a cornerstone of your health. If you’ve ever been sleep deprived for any number of reasons you’ve experienced how it’s fundamental to your physical, mental, and emotional health. Yet, many women experience significant sleep disturbances during the transitional phases of perimenopause and menopause, sometimes starting as early as their early 40’s Because estrogen and progesterone are bouncing around so much during this time, women commonly get muscle and joint pain, hot flashes, and night sweats along with psychological factors like anxiety that interfere with sleep.

If you resonate with any of these issues, we will delve into why women struggle with sleep during these life stages, and we’ll explore strategies to promote better sleep quality.

Before we dive into the details, let’s understand the phases involved:

Perimenopause typically starts in a woman’s 40s but can begin earlier for some. It’s characterized by irregular menstrual cycles and hormonal fluctuations, leading to symptoms such as hot flashes, night sweats, weight gain, mood changes, and sleep disturbances.

Menopause is defined as the point when a woman hasn’t had a menstrual period for 12 consecutive months. It marks the end of the reproductive years and is usually accompanied by more stabilized hormonal levels, but not the end of the symptoms such as hot flashes. After menopause, women make little to no progesterone and only small amounts of estrogen mostly in the form of estrone created from fat.

Estrogen and progesterone, the two key hormones in a woman’s reproductive cycle, play a significant role in sleep regulation. Especially in the last years leading up to menopause,

hot Flashes and night sweats worsen and become more frequent. Estrogen helps regulate body temperature via the hypothalamus in our brain which is responsible for thermoregulation in the body. These sudden temperature changes can jolt women awake in sweat, interrupting their sleep, and making it hard to fall back asleep.

Hormonal fluctuations can impact the structure of sleep itself. Women may experience lighter and more fragmented sleep. Sometimes difficulty falling asleep but more commonly middle of the night or early morning awakening. Rapid Eye Movement (REM) sleep, the stage associated with dreaming and cognitive restoration, can also be affected.

Feeling like your 80 years old overnight is common! Often increases in joint pain and muscle tenderness cause tossing and turning at night, just trying to get comfortable. Drops in estrogen can make the tendons and ligaments less pliable, and some research says pain threshold lowers as well. Couple this with more inactivity, weight gain and non-restorative sleep and it’s a vicious cycle.

The hormonal changes and life adjustments that accompany perimenopause and menopause can lead to heightened stress and anxiety. Progesterone is a calming hormones, often called “Nature’s valium” and because it drops earlier in perimenopause, anxiety is a common complaint. Couple this with typical burdens of middle age- empty nest, possible divorce or separation, aging parents and financial concerns about retirement, women have a lot on their minds. There are many estrogen receptors on the brain than play a role in brain health and mood, and estrogen helps modulate serotonin. Statistics show that women in the perimenopausal early menopause have more depression. All of this can create struggles around sleep.

I know this all sounds bleak but wait! There are strategies that you can use to ease the transition in perimenopause and menopause to optimize your sleep. Follow these suggestions and you can be sleeping like a teenager.

This is not the time to compromise. Make sure you pick a time to go to sleep every night and stick to it. Also make sure you are waking at the same time. Yes, even on the weekends. Going to bed and waking up at the same time every day helps regulate the body’s internal clock which helps keep your sleep cycle consistent. It may be hard at first but overtime you will learn to love it.

• Do you need to change the wall color make things more soothing? Make sure that you don’t have LED lights blinking from devices in your room and use black out curtains to create a dark environment. Wear an eye mask if necessary.
• If you have a TV in your bedroom, remove it. Sleep and TV do not mix- ever. Also, if your room is cluttered, or you have a desk with work papers and bills piled up, it’s time to find a new home for these things too. This just signals stress. Bedrooms are for sleep, cuddling, some relaxing activities like reading and of course sex, period.
• Invest in a new mattress and new pillow to support this stage of life.
• Invest in some new comfy nightwear that is breathable and soft.
• Turn down the thermostat. If hot flashes are plaguing, you, make it chilly. 67 degrees is ideal for sleep. Fans help too. You can even invest in a cooling system for your bed. I like the Bed jet system.
• Does your partner snore? Consider earplugs.

It’s so important to transition to sleep with some calm self-care time. Engaging in calming activities before bed, can signal to the body that it’s time slumber.

• Create a no screen zone. Yep – no phone, TV, tablet etc. 60 minutes before bed. That includes email, Netflix, Instagram, games etc. Kindle readers are fine, but I still recommend blue light blocking glasses with those too. Instead read an old-fashioned paper book.
• No exercise. This is not the time to hop on the Peloton. It will invigorate you, not make you tired. If you must exercise at night make it at least 3 hours before sleep.
• Release the stress of the day with some relaxing journaling, a few stretches or yoga poses or a nice body scan meditation in bed.
• Use some aromatherapy to relax you by putting essential oils in an atomizer to make your room smell like as spa. Lavender is great for this.

Studies show that exercisers sleep more soundly, so try to take exercise breaks throughout the day. Leave your desk, take the stairs, do a few squats or jumping jacks or walk around the block. It all adds up.

• Nix stimulants as much as possible. Caffeine is not used after noon. Even if you fall asleep it can still cause mid night awakenings. Try to limit coffee to 1-2 less than 8-ounce servings.
• Avoid alcohol completely. It sabotages your sleep cycle, increases blood sugar which later crashes and metabolizes into a stimulant. It also worsens hot flashes.
• Keep your nighttime meal 3 hours from sleep and avoid hard to digest meals and sugar which can also interfere with sleep.
• Have some herbal tea like valerian, hops, lemon balm before bed. Tart cherry juice can help soothe achy muscles too.

• Hormone replacement therapy like oral progesterone can be very helpful for sleeplessness, and when ready bioidentical estradiol will help with those hot flashes along with many other symptoms.
• Adaptogens such as Ashwagandha, black cohosh and evening primrose can be great for menopausal symptoms.
• Magnesium Glycinate or Threonate, pharma GABA and low dose melatonin are also tools for sleeping more soundly.

Sleep disturbances during perimenopause and menopause are common but not insurmountable. By prioritizing sleep hygiene, adjusting your lifestyle and seeking medical advice, when necessary, you can start sleeping better.

BRAIN HEALTH LIFESTYLE NUTRITION

  I’ve had a lifelong love affair with coffee. From my college days with a plastic Melita pour-over cone (saving me from terrible dorm coffee) to marathon study sessions in New Orleans coffee houses during medical school (before Starbucks was everywhere),

BRAIN HEALTH NUTRITION Alzheimer’s Brain Health Dementia

Did you know that what you have at the end of your fork may be the key to keeping your brain free of Alzheimer’s disease? No, not prongs – but food! Delicious, excellent food. Doesn’t this sound much better than

If you’re confused about diet and nutrition, you’re not alone. At the Moday Center, we’ve worked with thousands of people who are trying to figure out the best diet for them and it can be incredibly frustrating.  Two people can feel monumentally

NUTRITION Nutrition Recipes

It’s Fall and that means one thing — squash & pumpkin season! To the Native Americans, winter squash was such an essential part of the diet that they often buried it along with the dead to give them nourishment on their

GUT HEALTH NUTRITION Nutrition Recipes

Stock is absolutely fundamental to healing the gut lining, the lining of the small intestine-specifically, the duodenum. Gelatinous stock and meat stock are liquid nutrition for lactating mothers, menopausal women and children, whose bones are growing. It is also a

IMMUNITY NUTRITION Nutrition Recipes

Fire cider is a traditional method of supporting immunity in the fall and winter season. Fire Cider Benefits Here are just a few of the benefits of each included ingredient: Garlic — Allicin is one of the key immune-stimulating nutrients in

NUTRITION In the Kitchen Nutrition Recipes

DECEMBER 19, 2018 by OLIVIA NEELY, RDN, LD Welcome to another In the Kitchen post where I’m taking the anxiety and worry out of the kitchen and showing you how to make real food happen! Because let’s get real, life is already complicated enough without

NUTRITION In the Kitchen Nutrition Recipes

NOVEMBER 12, 2018 by OLIVIA NEELY, RDN, LD Welcome to another In the Kitchen post where I’m taking the anxiety and worry out of the kitchen and showing you how to make real food happen! Because let’s get real, life is already complicated enough without

NUTRITION Gut Health In the Kitchen Nutrition

OCTOBER 17, 2018 by OLIVIA NEELY, RDN, LD Welcome to another In the Kitchen post where I’m taking the anxiety and worry out of the kitchen and showing you how to make real food happen! Because let’s get real, life is already complicated enough without

What is Lactic Acid Fermentation? The process of lactic acid fermentation transforms salt and complex or simple sugars from whole foods (in this case carbohydrates from cabbage) into ferments. When submerged in a brine, the bacteria begin to convert sugars in

MARCH 9, 2015 by DR. HEATHER MODAY, MD

“The bed is a bundle of paradoxes: we go to it with reluctance, yet we quit it with regret; we make up our minds every night to leave it early, but we make up our bodies every morning to keep it late.”

Ah sleep…. It’s that thing we all say we love, but none of us get enough of. Even when we want to sleep many of us can’t. I myself have gone through issues with sleep. First in my late 20’s, I learned how to defy sleep. As a resident staying up all night and trying to function during the day: I truly feel I lost my barometer for sleepiness. I got so used to pushing myself past fatigue that sometimes I couldn’t really tell when I was sleepy anymore. Then in my early 30’s I suffered with insomnia- racing mind at night- new job, pay those loans, save for a house. Maybe it was the cats in the bedroom? I will admit to even recently, being on vacation with friends, and half of us were up in the wee dawn hours –unable to sleep. Most of us in our 40’s – was it hormonal?

The reality is that most Americans are sleep deprived. The CDC calls it an epidemic!  Statistics show that between 50-70 million Americans have some sort of sleep disturbance issue and it affects both genders equally. And while most people put sleep on the backburner of their healthy habits list while they make green smoothies and run to the gym, the reality is our sleep habits need just as much attention if not more. We have this impression that we can outsmart sleep, by popping a Benadryl at night and hitting up a Venti Starbucks on the way to work. Unfortunately, people who have poor sleep are more likely to suffer from chronic diseases such as hypertension, diabetes, depression, and obesity, as well as from cancer, increased mortality, and an increase in accidents. Certainly this is not a list to aspire to.

We all know or at least remember what it feels like to  wake up from a blissfully perfect sleep. You literally do feel like the world is a brighter, happier place. You have more energy, your thoughts are clearer, and your mood is lighter.

So how do we get there?

We have all heard the ubiquitous “sleep hygiene” practices. God knows I have spewed them out to hundreds of patients in the past. And yes, they definetly help and we should be following them, but what if they don’t? Often times its because we do them selectively or only when its convenient for us. We are all individuals, and what works for one person does not always make a difference for another. Some of us have no problem falling asleep at all but we wake up a few hours later unable to get back there.

I believe it’s also how we perceive sleep. Integrative sleep specialist Rubin Naiman said in a lecture I attended  that “sleep is the letting go of wakefulness”. Too often people try to direct or control sleep instead of creating an environment for it to happen.

Now granted, I am not talking about sleep disturbances such as narcolepsy, sleep apnea, or restless leg syndrome- although these can also be helped through lifestyle changes, and if these are suspected a overnight sleep study and consultation with a sleep specialist is advised.

Now, a caveat here, good sleep is going to take some effort on your part. You have to be willing to make some behavior changes in your life, and give it some time or else you will continue down the tired and wired zombie road.

So let’s dissect some of the tenets of “sleep hygiene” and see if we can hack it:

Establish a bedtime ritual. Now most people think- I don’t have time for this. If you are like most busy people you are cooking, cleaning, doing the kids homework, paying bills etc right up to bedtime. Then you run off to bed and expect to fall right to sleep immediately. Wrong. OK. So you don’t have to spend an hour preparing yourself for sleep- Take 15 minutes and do it consistently like brushing your teeth.

Do a deep breathing excercise like the 4-7-8 breath. It takes just a few minutes and deeply relaxes you.

Try a progressive muscle relaxation exercise like this.

Do a 5-10 minute guided meditation for sleep. There are numerous ones on Youtube or here.

Keep a book at your bedside and read for 10 minutes –nothing too riveting or disturbing.

Write for a few minutes in a journal. This can also help by discharging some of your stress and worries from the day.

Cut out bedroom noise. Yes this includes the TV. Try recording your favorite shows to watch the next day and watching them in the living room. Do you really think you are going fall asleep after watching American Horror Story at 9 pm. Save the disturbing 11 o’clock news for the morning. It can wait. If your partner snores or your neighbor loves heavy metal, wear ear plugs, and use a white noise machine.

Dim the lights. A few hours before bed keep the lights low in the house. Your melatonin is trying to kick in telling your brain to go to sleep and even small amounts of light can suppress melatonin. Especially short wavelength blue light from computers, phones etc. If you must work close to bedtime -install apps like f.lux on your computer which dims the blue light or wear glasses like this in the evening while working. And again, don’t work in bed. Make sure your bedroom is completely dark – no nightlights or glowing lights from alarm clocks or phones.

Cut out the stimulants– But I love coffee! Ok, you may not think that caffeine is disturbing your sleep but some people are very slow metabolizers of caffeine and even if you fall asleep easily it could be what’s waking you up in the middle of the night. First try cutting down to one cup in the am, and avoiding chocolate and tea as well. If you are still having issues- take it out for one week and see how you sleep. You may be really surprised. If you love the taste of coffee you can try an alternative such as these. Also, try not to exercise too close to bedtime. Although exercise is crucial for good sleep, save the Insanity workouts for the morning or right after work. It can be too stimulating.

Lower your temperature– Your body temperature dips a few hours before you drift off to sleep. Taking a warm shower or bath before sleep induces a quick cool down period which can help you relax. Adding Epsom salts that contain magnesium also helps our muscles relax. Keep your bedroom temperature on the cool side as well.

Natural sleep aides. Sometimes you may still be having some difficulty falling asleep. Skip the Benadryl and Ambien which actually disrupt your sleep cycles and merely give you amnesia that you slept badly.

Herbal teas are great at bedtime and can be part of your bedtime routine. Look for Hops, Valerian, Lemon balm and Chamomile. You can also get these in a tincture and add to warm water.

Use a diffuser with lavender or use some lavender essential oils which has been shown to be very relaxing.

Try L-tryptophan. This is the precursor to serotonin and melatonin. Found in many foods in small amounts, to really get the effect you need, supplementing with 500-1000 mg at night for a few weeks will help.

Melatonin- This is best when your circadian rhythm is off such as when travelling or doing shift work. It doesn’t make you sleepy but it tells your body that it’s time to go to bed. Start with 3 mg 1-2 hours before bed. If you have issues with waking up in the middle of the night, take a time released sublingual version.

Love your magnesium- An essential nutrient that helps us produce GABA- a neurotransmitter with a calming effect on the brain. It also helps tight, cramping muscles. Most people are magnesium deficient and 400 mg of Magnesium Glycinate or Citrate at night helps tremendously.

Check your hormones – Women in particular during perimenopause and menopause may have difficulty sleeping because of hot flashes, and nightsweats etc. Black Cohosh and Chaste tree berry are helpful for these symptoms. Discussing bio-identical hormone therapy with a practitioner may be helpful as well if symptoms are not relieved. In addition, for women and men equally, an abnormal cortisol rhythm due to high levels of stress, may keep us wired at night and tired in the daytime. High levels at night also interfere with our melatonin production, further hindering sleep. You can identify your adrenal function through a simple saliva test.

If you remember that adequate and restful sleep is crucial to quality of life and is just as important as nutrition and exercise, it may be easier to make these changes. Give yourself a few weeks using these guidelines and see how wonderful you feel.

Happy Zzzzz.

OCTOBER 5, 2017 by OLIVIA NEELY, RDN, LD

Keeping a minimalist kitchen will do more than declutter your mind. It could help you make better food choices.

As many of you know, I have been harnessing my inner “minimalist” over the past few years. You can read more about my journey here.

For those of you who aren’t familiar with the minimalist movement, it’s really a sort of feng shui concept where a person sits down and thinks about the THINGS that occupy their space with them. Do these things really give us joy? What do they mean to us? Is most of it just junk that clutters not only our space but our mind, too?

If you are interested in the minimalist movement, or have started doing some clean-up on our own, you may have heard of two modern-day leaders in the movement named Joshua Fields Millburn and Ryan Nicodemus. They were recently in Philadelphia for their Less is More tour and I was able to attend their show! You can check out their tour dates here. I have learned a lot from these guys through their show and their podcast, which I listen to on a regular basis.

Adopting minimalist concepts does so much more than just clean up my space. It helps relieve anxiety by taking the confusion out of decision-making. Packing for trips and getting ready for work in the morning are a breeze because I’m not sifting through piles and piles of clothes to choose from, and it has even helped me in my eating and cooking habits.

Another leading light is Joshua Becker, an American father who, with his wife, writes a popular blog called “Becoming Minimalist” in which he recently shared his “7 Reasons to Minimize Your Kitchen“.

In his article, he suggests getting rid of duplicate kitchen items (do you really need 5 ladles?) and clearing off countertops of less frequently used bulky appliances.

He cited the research of famous food psychologist and behavioral economist Brian Wansink of the Cornell University Food and Brand Lab. The 2016 study “Clutter, Chaos and Overconsumption: The role of mind-set in stressful and chaotic food environments” showed people were more susceptible to snack on highly calorific foods in times of stress if they were in a chaotic environment.

Sound familiar yet?

In the study, over 100 female undergraduates were placed in two different cooking environments – one that was all clean and tidy and the other not so much. They were then primed to be in a either a stressful, a calm or a neutral experience and left alone to complete a taste test of three different foods, with no limit of the amounts – cookies, crackers and carrots.

In the tidy kitchen environment, there was no difference in intake between participants who had been put into a stressed or non-stressed frame of mind. However, in the cluttered kitchen, participants put into a stressful situation ate 103 calories more from the cookies than those primed into a calm state.

“Less cluttered, less distracting, and less chaotic environments may lead people to snack less than they would in a more cluttered and chaotic workplace,” the researchers concluded.

1. Get rid of single-purpose kitchen items. Yes, I’m looking at you avocado saver, mini garlic grater and kale de-stemmer… really??
2. Clear your counters. Clean counters mean clean thinking. How many times have you really used that juicer in the past month?
3. Practice MACRO-trio grocery shopping and meal prep. When you only need to worry about having three things in a meal or snack – it cuts down on so much meal-prep stress!
4. Eat the leftovers instead of going out to eat again. This not only cuts down on food waste and saves money but keeps food moving out of the fridge so you’re ready to stock up with more fresh produce.
5. Don’t buy something again until you are completely out of it. Please use the entire jar of almond butter before buying another one. That jar should be scraped clean and in the recycling before you buy another one.

As Joshua Fields Millburn and Ryan Nicodemus of The Minimalists say, “love people and use things, because the opposite never works.

FEBRUARY 1, 2018 by OLIVIA NEELY, RDN, LD

“The key has been finding the cause and not treating just the symptoms!”

In the New Year, we’ve decided to bring you real stories of real people who have found healing through the Moday Center. Today, we’re talking with Betty. Betty came to us on multiple medications for her asthma and arthritis, which were keeping her from living her dreams of traveling the world in her retirement.

She was ready to make a commitment to change her diet and lifestyle in order to make her dreams a reality. Are you?

“I am a retired fourth grade teacher of 35 years with two children who loves to travel and learn new things. I suffered from asthma, arthritis, hypothyroidism, and gastrointestinal issues during these years. Upon returning from France in late 2016 I had another asthma attack which required multiple prescriptions to get well. I asked my daughter, who is a nurse, to recommend someone who could help me find answers to my health concerns and she recommended the Moday Center.

“After a battery of tests, dietary changes and supplements were prescribed … I immediately began feeling better. I was able to stop many of my prescriptions, and lost weight which has been a struggle through the years even while on many diet plans! I have more energy now and feel better than I have in the last 30 years. I returned from Iceland in February and Scotland in May without any health issues. The key has been finding the cause and not treating just the symptoms!”

Are you ready to find the root cause and stop treating symptoms? Give us a call today.