• So the name of the game in the world of healing, recovery, and health is to have your internal system anti-inflammatory and alkaline. This video does a fantastic job at getting that point across in a simple and easy way!


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  • This evening spawned a new creation (in our house at least). It was inspired by the aging single veggies left in our fresh food bowl and refrigerator drawers, and the desire to have something easy as well as nutrient dense.

    Meet: Garlic Mashed________.


    • 5-6 new potatoes
    • 1 small yellow squash
    • 1/2 of a medium zucchini
    • 3-4 large cloves of garlic
    • 1 large Chioggia Beet
    • 2 Tbsp. Organic Butter
    • Sprinkle of Sea Salt
    • Dash of Ground Pepper
    • 1-2 sliced up Green Onion shoots

    Chop up the garlic, potatoes (skin ON), squash, zucchini, and beet into quarters or chunks then boil until it’s all soft.. 5-10 mins. Drain and add salt and pepper, and butter to taste. Next mash up all the ingredients until it’s well mixed together. Add in the Green Onion, mix a bit and there you have it!

    Here’s a tasty alternative to the high glycemic regular mashed potatoes.. much more nutritious and lower glycemic for keeping that blood sugar down, energy up, and arteries healthier. This would be a great alternative for people with diabetes, too! If you could go without the potatoes altogether that would be even better!

    Dr. Bryan Natusch and Dr. Amber McLelland, www.uppervalleychiropractic.com

    Thanks to: Hurricane Flats Farm for your amazing food that sustains our family week after week…. and for your desire to be organic farmers as well as cart your goods to the Lebanon Farmers’ Market every Thursday from 4-7PM.

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  • smoothie_juiceWe began this as a 1 week trial after seeing a documentary over a year and a half ago.. and here we are!  The trial never ended.. now it’s part of our INNATE DIET.. living according to the foods we are genetically designed to eat.. as HUMANS! We have found this to be an amazing boost of focus, energy, calm and collected thought, and helps get rid of all that gunk that builds in the mouth, throat, and sinuses overnight (which is a sign of non-Innate, deficient, irritating foods the day before)

    Basic Recipe for 2 people:  ALL LOCAL ORGANIC IS BEST & HEALTHIEST!

    • 1 avocado for healthy fats and cholesterol (take out the pit!)
    • 1 whole med-lrg cucumber (peeled to decrease chemicals if not organic or grown yourself)
    • 1/4 package (big pinch) of alfalfa sprouts (or some other kind of sprout)
    • 1  handful of baby spinach
    • 1 Nectarine or green apple (our favorites)

    You can add these things for a little sweetness, but smaller amounts are preferable:
    Berries (non sweetened) Blueberries, Strawberries, Raspberries, Blackberries, Currants, Goji, etc!
    Carrots (sweet)
    Beets (sweet)

    Frozen fruit is great because it makes the smoothie cold and easier to eat for some people. You could add a few ice cubes as well BUT better for your digestion is not frozen.

    There are other veggies that you’ll want to try adding…..go nuts!
    Some recommendations:
    Kale (THE BEST source of dietary Calcium.. but if you don’t eat many raw veggies you’re digestion system may be weak and it will take some time before this is easy to eat) 
    Collard Greens 
    Mixed Greens 
    Various Lettuce
    Dandelion Greens 
    ANY other dark green leafy vegetables

    Chop the larger items up before they go in the blender so they get chopped easier. Also add a little bit of Distilled or Reverse Osmosis filtered water (Tap water is toxic!) to desired consistency.. we like ours thicker like almost needing a spoon to eat.


    If you use a normal blender it works well to put the cukes and carrots in.. and a little water.. blend.. and then it’s soupy.. so you can add the leafies and other ingredients easier.

    For a while we were using the magic bullet for each of our shakes individually.. but now we use the vita-mix blender for both of ours together.. and it’s absolutely fantastic!

    The point of having only veggies is to keep the body internally alkaline instead of acidic (which most foods in the Standard American Diet (SAD) are acidifying and cause disease and contribute to degeneration, diabetes, arthritis, cancer, osteoporosis, fibromyalgia, allergies, asthma, etc.)

    Begin by doing this daily for a week… and then continue from there. We find it’s a great perk-up in the morning…and you wont be as hungry as soon as if you had cereal, bagels, bread, coffee, etc!

    Just the sound of the blender in the morning is a great wake-up call too!

    Enjoy and tell us all about your experiences!

    Drs. Bryan Natusch and Amber McLelland

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