Sage Healthy Insights Blog

Dr. Wendy Romig
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By Sage Writer: Hillary Givhan Recently, we posted an article on how to get started with a therapeutic diet (low-FODMAP, gluten-free, anti-candida, etc.). Be sure to check it out for some helpful tips on getting started. In some cases, a therapeutic diet may be necessary for months in order to clear up a condition. This can make holidays, family gatherings, or a meal with friends difficult to navigate. Below are 5 tips on how to maintain a social life while also tending to your health: 1. Eat Before You Go: This may not be the most fun option, but it is the most effective. If you eat substantially before going to an event where you know there will be food, you won’t be as tempted to eat something you shouldn’t. If it is a more intimate gathering of family and friends, explain that you will eat ahead of time and why. If everyone is aware, they will be less likely to offer you food and may even support your efforts by helping you steer clear of that dessert table. 2. Potlucks: When meeting with friends or family, a potluck is a great alternative to eating at a restaurant or ordering takeout. You can bring something that you know you can eat, and if you let them know ahead of time, someone may be more than happy to bring a dish you can eat (a side of green beans, salad with dressings on the side, gluten-free granola mix, etc.) 3. Make the Executive Decision: When eating out, ask your friends or family if you can choose the restaurant. If they know you have dietary restrictions, they will likely be understanding of this request. Yelp and Google are great resources for searching your dietary needs and restaurants in your area. This will give you the opportunity to call restaurants and discuss their menu or alternate meals they can prepare for you ahead of time. This will relieve you from asking the waiter 15 questions about your order and will give you peace of mind. 4. Choose DIY: More and more DIY eateries are popping up. Here, you can create your own pizza, salad, burrito, or sushi bowl. If there are enough ingredients that work for you, then it’s a great option for eating out (think: Chipotle, Poké Bowl, Saladworks, MOD Pizza, etc.) 5. A Happy Heart is Great Medicine: Know that it’s the consistent decisions that will make the biggest impact. If you accidentally eat something you shouldn’t, or are in a social situation where it’s just about impossible to stay on your diet, then eat with a happy and grateful heart. One meal here and there won’t derail you if you’re making good choices for the vast majority of the time. Food is important and so is enjoying the company of those we love. We hope this gave you some good ideas of how to maneuver social situations while on a therapeutic diet. Let us know if you’ve learned any additional ways to navigate social events while on a specialty diet!
Dr. Wendy Romig
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By Sage Writer: Hillary Givhan If you take a walk around the Mount Airy, you might notice signs in front yards indicating that the landscaping incorporates eco-friendly native plants. Native plants are easier to care for because they are native to our climate and soil. They also benefit the environment by preserving our natural wildlife and providing shelter and food for native insects and birds. Below is a list of some native species that have also been traditionally used in herbal medicines. Of course, we do not recommend harvesting and using these herbs from your garden unless you are familiar with the plant and how to use it. It’s gardening season, so why not try adding some native medicinal species to your home garden?1. Common Evening Primrose (Oenothera biennis)2. Common Yarrow (Achillea millefolium)3. American Witch-Hazel (Hamamelis virginiana)4. Red Mulberry Tree (Morus rubra)5. Jewelweed (Impatiens capensis)6. American Black Elderberry (Sambucus nigra ssp. canadensis)We recommend buying native plants from a nursery that has cultivated them, rather than harvesting from the wild. You can go to: to search species and sourcing in your local area.Have you utilized native species in your gardening? How did it go? We’d love to know!
Dr. Wendy Romig
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By: Hillary Givhan, Contributing WriterLow FODMAP, histamine-free, gluten-free, anti-candida, nightshade-free, dairy-free, sugar-free — the list goes on and on. There are numerous therapeutic diets, and with more and more people facing food sensitivities, digestive troubles, and autoimmune disease, the need for these specialty diets is rising.For some, staying gluten, dairy, or sugar-free may be a permanent lifestyle choice or need. But for the more rigorous dietary guidelines, they are likely only necessary for a season of healing. Whatever the case, it can be daunting and even downright depressing for anyone to open their cabinet and realize their lifelong staples are no longer allowed. It can also be challenging if you find yourself unable to eat prepared foods or items you are used to using in your meal prep (flavorings such as onion and garlic, sauces, deli meats, canned soups, frozen meals, breads, etc.) However, with patience, experimentation, and perseverance, these therapeutic diets can be tasty, varied, and dare I say, a little fun. Below are 8 tips for making a big dietary shift a little easier:1. Glass Half Full: Write a comprehensive list of things you can eat. Rather than focusing on what you “can’t” have, adopt the glass half-full mindset by focusing on all that is still available to you.2. Make the Cut:Take stock of your pantry, refrigerator and freezer. Mark down the things you have that fit within your diet. If anything doesn’t fit the criteria and will go bad or tempt you, get it out of your house. Aside from throwing it away, you can give it away, put it in the freezer (or a friend’s freezer) for when you can eat it again, etc. This may be difficult, but it will help you stick to your goal.3. Gather Meal Ideas: If you’re working with a nutritionist or dietitian, ask for meal ideas. With specialty diets on the rise, there is a likely chance you will find recipes and food blogs specific to your needs online as well.4. Simplify your Meals: One way to make meal planning and prepping easier is to view meals as containing three categories: starch/grain base, protein, and veggies. This will help you break down your allowed foods list into meal pieces that can easily be combined.5. Take the Guesswork Out:Create a list of several breakfasts, lunches, and dinners that you think you’ll like. Underneath each meal, list all of the ingredients you will need. Each week, you can choose what meals you will make from here. This can act as your go-to shopping list, and it will take the headache out of figuring out what to eat every week.7. Take Notes: It’s likely you’ll have to do a lot of cooking at home on a therapeutic diet. If you aren’t used to cooking at home, or if your new protocol is unfamiliar, be sure to take notes as you make these recipes so that you know what you might want to change next time. 8. Go Easy on Yourself:Know which foods are the top priority to eliminate and start there if it’s too overwhelming. You can continue to refine your food choices as you go, but the key is to think of making progress, not perfection. Changing eating habits affects many areas of life- physical health, social habits, sense of normalcy, etc. It takes a lot of willpower to effectively practice a new way of eating. Remember that you are doing something hugely beneficial for yourself and your loved ones in the long-term. It will be worth it. If you slip-up here and there, it’s okay; just get back up and try again. The occasional mistake will do less damage if you are daily making consistent, positive decisions for your health.Therapeutic diets can be stressful, but they also push the bounds of creativity and skill in the kitchen as well as expose our taste buds to new worlds of flavor. Necessity is the mother of invention, and the greater the necessity, the more inventive you’ll become! We hope these tips have been helpful to you! Let us know if you have any tips you can add.

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