The Pattern Library

Intermittent fasting has becoming increasingly popular as a dietary pattern than focuses not on what to eat but when to eat. This way of eating has become popular as practice to improve your health. Intermittent Fasting (IF) is the idea of restricting your feeding window and increasing your fasting window. For example, if you eat breakfast at 9am and finish dinner at 7pm, that's a 10-hour feeding window and a 14-hour fasting window. Feeding windows can be as small as you'd l

Anxiety comes in waves for me during these times. One of my favorite techniques for decreasing anxiety at home is a Tepid Bath. What on...

Even when you’ve followed all the shoulds and should-nots, sometimes getting that winter cold is inevitable. Here are a few naturopathic techniques to keep your cold under control: Watch My Tutorial On YouTube! Drink -- consume plenty of fluids when you are feeling sick. This not only keeps you hydrated, but it keeps things moving inside the body, which helps you get better faster. When you’re sick, the majority of what you put into your body should be liquid. Water, tea,

Even when you’ve followed all the shoulds and should-nots, sometimes getting that winter cold is inevitable. Here are a few naturopathic techniques to keep your cold under control: Drink -- consume plenty of fluids when you are feeling sick. This not only keeps you hydrated, but it keeps things moving inside the body, which helps you get better faster. When you’re sick, the majority of what you put into your body should be liquid. Water, tea, bone broth, soup, and vegetable

With the holidays in full swing, it’s easy to get caught up in the stress of the season. With this stress, our minds can get frazzled,...

A Recipe for Perfect Sleep A comfortable place to lie down Peace and quiet A dark room Combine all ingredients at once and let rest for 8...

There are so many choices when it comes to protein powders! How to know what to choose? I've tried a lot of protein powders and have a few ground rules when searching for the right one. Within these ground rules, I will share with you my top 5 protein powders. I am in no way sponsored by any of these companies. I'm simply sharing my experience to save you some trial and error! Ground Rules: No cane sugar listed the ingredients. Cane sugar adds calories for no nutritive valu

The gut-brain connection has been present since the beginning of humankind, but the research on this connection has expanded significantly in the past decade. Though the research is showing us more and more ways the gut and the brain communicate with each other, we still have unanswered questions: how does the microbiome affect a person’s mood? Can we modify the microbiome to support mental health? Where do probiotics come into play? This is what we’ll focus on today: probi

Though I'm a big fan of expressing your true emotions, this post is about herbal bitters. The kind that you put in cocktails and the kind...

Worried you might have leaky gut? No need to fret! There are many treatment options for healing the gut and decreasing intestinal...

I love stumbling upon notes from medical school. There's some good stuff in there!⁠ One of my favorite topics, by far, was and is leaky gut. Leaky gut also known as intestinal hyperpermeability, is when the cells in the intestines are no longer tight and instead have too much space between them. Intestinal cells are normally held together by a mechanism called tight junctions. Normally tight junctions allow water and small particles to pass through. When tight junctions are

"Self-care does not necessarily involve time; it's a way of being" - Christine Hassler Self-care is a daily choice of prioritizing...

Ah the microbiome, a hot topic in today's world though something that has been present since the beginning of humankind. Think of the body as a planet, home to trillions of organisms - bacteria in the intestines, on the skin, in the nose, in/on the reproductive organs. This is our microbiome. All of these places on our body create a unique ecosystem with different temperatures, water content, oxygen levels, and nutrient variety. Each ecosystem has a different community of mi

Oil pulling is an ancient Ayurvedic practice of swishing oil in the mouth for 15-20 minutes per day. The oils often used are coconut oil...

SIBO, small intestinal bacterial overgrowth, is one of my specialties in terms of what I treat. SIBO occurs when there is too much bacteria in the small intestine. Today's post will highligh symptoms of SIBO, Risk Factors for Developing SIBO, and Naturopathic Treatment Options. Bacterial overgrowth can cause symptoms such as: Bloating Gas Abdominal pain Constipation and/or diarrhea Nausea Heartburn SIBO is a common cause of IBS, and they often present with the same sym

It took me an embarrassingly long time to get soluble versus insoluble fiber straight. I finally got it. Today's blog post will lay out...

With so many products and prices out there, purchasing supplements can be tricky. You want good quality without throwing your money down...

Fever and inflammation are healing processes and are attempts by the body to heal itself. The body is constantly working to set itself...

Constitutional hydrotherapy is a series of hot and cold towels across the chest and back, which helps to improve digestion, stimulate circulation, decrease congestion, and stimulate the immune system. These processes help to heal and restorative the body as well as improve functional and chemical mechanisms. Hydrotherapy is an important level of treatment and is usually necessary for the recovery from chronic illness. The effects of constitutional hydrotherapy are cumulative

This won't be a post about how to quit smoking, but instead this post will meet smokers in the middle and encourage healthy habits...