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Hearty Whole Grain Breakfast

Recipes Katie Takayasu 6/14/18 Recipes Katie Takayasu 6/14/18

Hearty Whole Grain Breakfast

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Articles

Genomics & Longevity: Why Understanding Your DNA Can Change the Way You Think About Your Health

Genomics & Longevity: Why Understanding Your DNA Can Change the Way You Think About Your Health

When most people think about living a long, healthy life, the conversation usually begins with familiar advice: eat nourishing foods, stay active, prioritize restorative sleep, and manage stress. These habits remain some of the most powerful predictors of health, and they form the foundation of every preventive care plan.

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The Impossible Feeling of Fear: What One Day on a Mountain Taught Me About My Nervous System

The Impossible Feeling of Fear: What One Day on a Mountain Taught Me About My Nervous System

We evolved to recognize fear, because fear ultimately keeps us alive. Anxiety, however, keeps us running long after true immediate danger is gone. Our modern, fast-paced lives rarely give our nervous system proof that it can let its guard down.

You’re not broken. Your nervous system is trying to protect you.

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Manual Lymphatic Drainage: A Gentle Approach to Recovery and Wellness

Manual Lymphatic Drainage: A Gentle Approach to Recovery and Wellness

The lymphatic system plays an essential role in circulation, immune function, and the body's natural healing processes. Yet it is often overlooked until swelling, inflammation, or recovery challenges begin to interfere with how we feel.

Manual Lymphatic Drainage (MLD), offered by our physical therapist Dr. Becky Nardi is a specialized therapy designed to support healthy lymphatic flow, reduce fluid retention, and promote recovery throughout the body.

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CranioSacral Therapy and SomatoEmotional Release: Letting Go At The Nervous System Level

CranioSacral Therapy and SomatoEmotional Release: Letting Go At The Nervous System Level

CranioSacral Therapy is a modality that supports releasing and resolving areas of restriction in the body. The sessions invite a perspective shift from doing something to the body to being with the body, listening and supporting its innate rebalancing capabilities.

SomatoEmotional Release is a process within CranioSacral Therapy that assists the body (soma) in releasing stored physical tension as well as emotional experiences contained in the tissue.

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Summer Travel and Immune Support: Preparing Your Body so You Can Enjoy Your Vacation Time

Summer Travel and Immune Support: Preparing Your Body so You Can Enjoy Your Vacation Time

Summer is a season filled with travel, celebrations, family gatherings, and long-awaited vacations. While these experiences can be incredibly rewarding, they can also place additional demands on the body.

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Losing Momentum? How to Stay on Track With Your Health Goals Through a Cardiometabolic Approach

Losing Momentum? How to Stay on Track With Your Health Goals Through a Cardiometabolic Approach

Have you ever left your doctor's office, lab results in hand, showing that your cardiometabolic health is slowly declining and thought, “This time will be different"? You know it's time for a change. But you've been down this road before.

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Wellness Insights Integrative Medicine Welcomes Gina McAvoy as Director of Events and Partnerships

Wellness Insights Integrative Medicine Welcomes Gina McAvoy as Director of Events and Partnerships

At Wellness Insights Integrative Medicine, we believe wellness extends far beyond the walls of an appointment room. It is built through meaningful conversations, shared experiences, education, and community connection. That is why we are so excited to welcome Gina McAvoy as our new Director of Events and Partnerships.

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Testosterone and Metabolic Health: Why Men Struggle with Weight, Energy, and Blood Sugar

Testosterone and Metabolic Health: Why Men Struggle with Weight, Energy, and Blood Sugar

At Wellness Insights Integrative Medicine, we frequently see men experiencing a gradual shift in how they feel and function. Energy levels decline, body composition changes, focus becomes less consistent, and sleep is no longer as restorative.

Many assume these changes are a normal part of aging.

In reality, they are often driven by underlying cardiometabolic dysfunction, with the hormone testosterone serving as one of the clearest indicators.

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Nourishing Your Body Through Menopause: The Power of Nutrition and The M Factor

Nourishing Your Body Through Menopause: The Power of Nutrition and The M Factor

Discover how nutrition can ease menopause symptoms and empower your wellness journey. Learn about the Dr. Katie Detox and The M Factor documentary for holistic, science-backed support through this life transition.

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Nourish by Chef Lisa: A Spring Reset for Better Energy, Blood Sugar, and Long-Term Health

Nourish by Chef Lisa: A Spring Reset for Better Energy, Blood Sugar, and Long-Term Health

Refresh your routine this spring with a sustainable approach to better energy, balanced blood sugar, and long-term health. Discover how Nourish by Chef Lisa simplifies nutrition with balanced, ready-made meals designed to support metabolic health, reduce inflammation, and make healthy eating consistent and achievable.

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NAD+, Glutathione, and Tri-Immune: Targeted Injections to Support Energy, Detoxification, and Immune Health

NAD+, Glutathione, and Tri-Immune: Targeted Injections to Support Energy, Detoxification, and Immune Health

Learn how NAD+, Glutathione, and Tri-Immune injections support energy, detoxification, and immune health. Discover how these targeted therapies enhance cellular function, reduce oxidative stress, and promote resilience as part of a personalized integrative care plan.

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Welcoming Courtney Paré, Director of Patient Care, to Wellness Insights Integrative Medicine

Welcoming Courtney Paré, Director of Patient Care, to Wellness Insights Integrative Medicine

Wellness Insights Integrative Medicine welcomes Courtney Paré as Director of Patient Care. Learn how her personal experience with integrative medicine and passion for compassionate, patient-centered healthcare will enhance the patient experience and strengthen the practice’s commitment to whole-person care.

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Recipes

Mommy Salad: The Salad Your Kids Actually Ask For

July 28, 2026

Mommy Salad: The Salad Your Kids Actually Ask For

July 28, 2026

Somewhere along the way, this salad became a staple in our house and now it has a name: Mommy Salad. What started as me throwing together whatever we had in the fridge has turned into the one thing my kids consistently ask for.

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July 28, 2026

Simple Lemon Electrolyte Water Recipe for Daily Hydration

June 2, 2026

Simple Lemon Electrolyte Water Recipe for Daily Hydration

June 2, 2026

Dr. Katie Life Water got its notoriety during one of my ten-day Dr. Katie

Detoxes where my health coach and I spend ten days helping others to gently improve their daily rhythms surrounded by a community of support.

Many of the Detoxers complained about their boredom with plain water, so I suggested my favorite way to enjoy water with lemon and a smidgen of flaky salt. Although acidic to taste, once metabolized, lemons produce alkaline by-products in the body, which are thought to lessen the work of the kidneys and bones to balance our pH. Salt, while problematic in large amounts and in processed foods, is essential for electrolyte balance in the body and helps to replace the salt naturally lost when sweating. My favorite salt to use here is Maldon sea salt flakes, but you could also use kosher salt or Himalayan pink salt.

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June 2, 2026

Anti-Inflammatory Thai Spice Mix with Turmeric, Ginger, and Cardamom

March 8, 2026

Anti-Inflammatory Thai Spice Mix with Turmeric, Ginger, and Cardamom

March 8, 2026

Make this anti-inflammatory Thai Spice Mix with turmeric, ginger, cardamom, and warming spices to add bold flavor without nightshades. Created by integrative medicine physician Dr. Katie Takayasu, this versatile blend supports an anti-inflammatory lifestyle and can be used in lattes, roasted vegetables, chicken, fish, tofu, or snack mixes. A simple homemade spice mix to keep your kitchen stocked with functional flavor.

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March 8, 2026

Golden Daydream Turmeric Latte: A Cozy Anti-Inflammatory Afternoon Drink

March 8, 2026

Golden Daydream Turmeric Latte: A Cozy Anti-Inflammatory Afternoon Drink

March 8, 2026

Warm up with this Golden Daydream Turmeric Latte by integrative medicine physician Dr. Katie Takayasu. Made with coconut milk, turmeric spice blend, cinnamon, and a Medjool date, this cozy anti-inflammatory drink supports balanced blood sugar, sustained energy, and gentle afternoon nourishment. A simple, functional wellness recipe that’s both comforting and nutritious.

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March 8, 2026

Creamy Koginut Squash Soup: A Nourishing Dairy-Free Winter Recipe

December 9, 2025

Creamy Koginut Squash Soup: A Nourishing Dairy-Free Winter Recipe

December 9, 2025

Warm up with this nourishing, dairy-free Koginut Squash Soup—creamy, comforting, and packed with fiber, vitamins, and plant-based protein. Dr. Becky Nardi shares her family-favorite winter recipe featuring squash, beans, and aromatic herbs for a wholesome, velvety bowl that’s perfect for cozy nights or holiday gatherings. Easy to make, fully vegetarian, and kid-approved.

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December 9, 2025

Spiced Moroccan Carrot Soup: A Warming Recipe from Green Palette Kitchen and Dr. Katie

November 7, 2025

Spiced Moroccan Carrot Soup: A Warming Recipe from Green Palette Kitchen and Dr. Katie

November 7, 2025

Warm up with this Spiced Moroccan Carrot Soup from Green Palette Kitchen—rich in flavor, nutrients, and the healing joy of cooking together.

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November 7, 2025

Healthy Fall Harvest Salad with Kale, Squash, Brussels Sprouts & Apples

October 10, 2025

Healthy Fall Harvest Salad with Kale, Squash, Brussels Sprouts & Apples

October 10, 2025

Warm, hearty, and packed with fall flavor, this Healthy Fall Harvest Salad with kale, squash, Brussels sprouts, apples, and tofu sausage is the perfect balanced meal. Rich in fiber, healthy fats, and plant-based protein, it’s satisfying, nutritious, and great for meal prep all week long.

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October 10, 2025

Healthy Apple Cinnamon Protein Pancakes with Kefir or Greek Yogurt

September 29, 2025

Healthy Apple Cinnamon Protein Pancakes with Kefir or Greek Yogurt

September 29, 2025

Enjoy the taste of fall with these healthy Apple Cinnamon Protein Pancakes made with kefir or Greek yogurt. Packed with fiber, protein, and gut-friendly ingredients, they’re the perfect cozy breakfast for steady energy and seasonal nourishment.

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September 29, 2025

The Secret to Making Frozen Broccoli Taste Fresh and Delicious

September 14, 2025

The Secret to Making Frozen Broccoli Taste Fresh and Delicious

September 14, 2025

Learn the easy trick to make frozen broccoli taste fresh and flavorful. This quick roasting method brings out natural sweetness and locks in nutrients for a healthy side dish.

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September 14, 2025

Gluten-Free Oatmeal Chocolate Chip Cookies Vegan + Naturally Sweetened

August 2, 2025

Gluten-Free Oatmeal Chocolate Chip Cookies Vegan + Naturally Sweetened

August 2, 2025

Wholesome and delicious, these gluten-free oatmeal chocolate chip cookies are naturally sweetened, vegan, and packed with nourishing ingredients like almond flour, oats, and coconut oil. A feel-good treat that supports brain health, hormone balance, and blood sugar stability—without compromising on flavor.

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August 2, 2025

Refresh Festive Watermelon, Mint & Lime Spritzers Mocktails

July 24, 2025

Refresh Festive Watermelon, Mint & Lime Spritzers Mocktails

July 24, 2025

Beat the heat with this refreshing Watermelon, Mint & Lime Spritzer mocktail from Dr. Katie Takayasu—perfect for summer gatherings or a solo patio moment. Made with real fruit and sparkling water, it's a hydrating, festive, and alcohol-free treat.

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July 24, 2025

Plant-Forward Rainbow Carrot Salad with Fiber-Rich Millet and Seeds

July 18, 2025

Plant-Forward Rainbow Carrot Salad with Fiber-Rich Millet and Seeds

July 18, 2025

A vibrant, plant-forward dish, this Rainbow Carrot Salad pairs antioxidant-rich carrots with fiber-packed millet, protein from seeds and yogurt, and a tangy lemon yogurt dressing. Perfect for gatherings, it’s a nourishing celebration of color, flavor, and community.

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July 18, 2025

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