Holiday Recipes!

by Lisa Biederman, CNTP

The holidays come with lots of joy, family, friends, and of course, FOOD! We would like to help you enjoy all the festivities that come with the holidays without compromising your health. Even those with food sensitivities or those following a Paleo or an autoimmune protocol will be able to indulge in these healthy and delicious holiday recipes. Here are some of our favorites:

snowflake-separatorWhen it comes to making special dishes, I often refer to one of my favorite chefs, Ina Garten. She never disappoints!  I modified Ina’s Skillet-Roasted Lemon Chicken to the tastes of my family but the original recipe can be found at: After you have devoured the chicken, be sure to use the chicken carcass to make a healing bone broth!

  • 2 tsp fresh rosemary, chopped
  • 2 tsp sea salt
  • 1 tsp black pepper
  • 1/3 organic extra-virgin olive oil
  • 1 lemon, halved and sliced ¼ inch thick
  • 1 yellow onion, halved and sliced ¼ inch thick
  • 2 garlic cloves, thinly sliced
  • 1 (4-pound)organic chicken, backbone removed and butterflied
  • ½ cup dry white wine

Preheat the oven to 450 degrees.

Pour the olive oil into a small glass measuring cup, and stir in the rosemary, sea salt, and pepper.

Distribute the lemon slices in a 12-inch cast-iron skillet and distribute the onion and garlic on top. Place the chicken, skin side down, on top of the onion and brush with about half the oil and herb mixture. Turn the chicken skin side up, pat it dry with paper towels (very important to ensure crispy skin!), and brush it all over with the rest of the oil and herb mixture.

Roast the chicken for 30 minutes. Pour the wine into the pan (not on the chicken!) and roast for another 15 minutes, until a meat thermometer inserted into the thickest part of the breast registers 160 degrees.

Remove the chicken from the oven, cover the skillet tightly with aluminum foil, and allow to rest for 10 to 15 minutes. Cut the chicken into quarters or eighths, and serve hot with the pan juices, cooked lemon, and onion.

These vegetables are the perfect accompaniment to the roasted chicken.

sAuteed green beans and broccolini

  • 1 pound fresh green beans, washed and trimmed
  • 1 cup broccolini, washed and chopped
  • 2 TBSP olive oil
  • 1 tsp toasted sesame oil
  • 2 garlic cloves
  • 1 tsp of ginger, chopped
  • 1 tsp raw unfiltered honey
  • 3 TBSP coconut aminos
  • Sea salt and black pepper to taste
  • Red pepper flakes to taste

Heat olive oil and sesame oil in a pan. Add garlic and ginger and sautee for a couple minutes. Remove and add green beans and broccolini. When they start to brown slightly, add garlic and ginger, honey and coconut aminos. Sautee for a few additional minutes. Add salt, pepper and red pepper flakes to taste.


Dr. Starling’s Famous Pot Roast is a must over the holidays!

  • 3-4 lb grass-fed chuck roast
  • Choose any/all of the following vegetables:
    • Red-skinned potatoes, celery, carrots, onions, parsnips
  • 1 tsp Herbs de Provence
  • Salt and Pepper
  • Avocado oil or bacon grease
  • Beef broth or bone broth

Preheat oven to 275.

Generously salt and pepper all sides of the roast and let sit.

Chop all vegetables.

Heat a cast-iron dutch oven with 2 Tbsp oil or grease.

Sauté onions for 10-15 minutes.

Add carrots and sauté for an additional 10 minutes.

Remove onions and carrots and set aside.

Add 1 Tbsp oil or grease.

Sear each side of roast until browned.

Add in all vegetables, Herbs de Provence, and salt and pepper to taste.

Add beef or bone broth to cover 1/3 of the roast.


Cook at 275 degrees for an hour per pound of meat.


Dr. Landerholm made this Coconut flour zucchini bread for our office and it was a big hit!

  • 1 cup zucchini, shredded
  • 4eggs
  • 2 Tbsp. honey
  • 1 ripe banana, mashed
  • 1 Tbsp. coconut oil, plus extra for greasing the pan
  • ½ cup coconut flour
  • 3 Tbsp. collagen protein (optional)
  • ¾ baking soda
  • ½ tsp. salt
  • 1 Tbsp. cinnamon
  • ½ tsp. nutmeg
  • 1 tsp. apple cider vinegar


  1. Preheat oven to 350 degrees.
  2. Grease a loaf pan with coconut oil; set aside.
  3. Mix the eggs, honey, oil, and banana together in a large bowl.
  4. Mix in the dry ingredients and shredded zucchini, then add the apple cider vinegar, and stir until the batter is smooth.
  5. Pour batter into a greased loaf pan and bake for 40-45 minutes or until a toothpick inserted into the center comes out clean. (Larger pans will take less time.)
  6. Enjoy!


This Paleo Pumpkin Soup made with pumpkin and sweet potato and will warm you up on those cold days.

  • 2 tbsp olive oil or coconut oil
  • 1 chopped onion
  • 1 minced garlic clove
  • 1 can of pumpkin puree
  • 2 medium sweet potatoes, peeled, roughly chopped
  • 4 cups chicken broth
  • 1 cup coconut milk
  • sea salt and fresh black pepper to taste


Heat large pot, add olive oil or coconut oil, and cook onion until soft. Add garlic and cook another minute. Add sweet potatoes and cook for several mins. Add pumpkin puree. Add stock, season with salt and pepper. Bring to a boil and let simmer for about 25 min until sweet potatoes are tender. Stir in coconut milk and blend to puree consistency.


My family went crazy over these Salted Caramel Maple Pecan Pie Bars from The Foodie Teen! You can access her website at:

by Alessandra Peters

Prep Time: 10 minuteshealthy-pecan-pie

Cook Time: 20 minutes


For the Shortbread Crust

  • 3/4 cup pecans
  • 2 tbsp + 1 tsp coconut flour
  • 1/4 cup arrowroot starch
  • pinch salt
  • 1/4 tsp baking soda
  • 3 tbsp coconut oil, melted
  • 1 tsp vanilla extract
  • 3 tbsp maple syrup

For the Salted Caramel Pecan Filling

  • 1 1/2 cups pecans, roughly chopped
  • 2 tbsp full-fat coconut milk
  • 1/2 tsp coarse sea salt
  • 1 tsp vanilla extract
  • 1/3 cup coconut oil
  • 3/4 cup coconut palm sugar
  • 1 tsp arrowroot starch
  • 3 tbsp maple syrup
  1. Preheat the oven to 325F/160C.
  2. To make the shortbread dough, place the pecans in a food processor and process until very fine, 60-90 seconds. The result should look like almond flour. Add in the remaining ingredients and pulse to combine. Wrap the dough in plastic wrap and place in the fridge for 15-20 minutes, until firm.
  3. Roll the dough out between two pieces of plastic wrap until it is 1/4 inch thick. Trim until it measures 5×5 inches, then transfer it to a lined 5×5 inch baking dish. Bake for 15 minutes, until golden. While it cools, make the filling.
  4. To make the filling, spread the pecans on a baking tray and toast in the oven for 8 minutes, until fragrant. Remove from the oven, then place the remaining ingredients in a small saucepan over medium-high heat and whisk constantly for 3-4 minutes, until the sauce is thick, smooth, and golden. Fold in the pecan chunks, then pour the mixture over the shortbread crust.
  5. Bake for another 15 minutes, then let cool for at least half an hour before cutting up into bars and enjoying! Store leftovers in an airtight container at room temperature for up to 3 days.


This dairy-free Eggnog Chia Pudding from Stupid Easy Paleo will really get you in the holiday spirit!eggnog-pudding-1751-2

Author: Steph Gaudreau – Stupid Easy Paleo

Prep time:  10 mins

Cook time:  5 mins

Total time:  15 mins

Serves: 4 to 6

  • 4 large dates or 2 tbsp raw honey
  • 14 oz can full-fat coconut milk
  • 4 egg yolks
  • 2 tsp vanilla extract
  • 1 tsp cinnamon
  • 1 tsp nutmeg
  • 6 tbsp chia seeds
  1. If using dates, place the dates in a heat-proof bowl and cover with boiling water. Let sit for 15-20 min to soften. Drain the water.
  2. Add the dates, coconut milk, egg yolks, vanilla, cinnamon, and nutmeg to the blender. Blend on high speed until the dates are broken down (about a minute). Pour mixture into a small heavy-bottomed pot.
  3. If using honey, combine the honey, coconut milk, egg yolks, vanilla, cinnamon, and nutmeg in a small heavy-bottomed pot. Heat on low, whisking constantly until the mixture thickens…this should only take a few minutes. Be careful! You don’t want it to curdle so do not let the mixture boil.
  4. Turn off the heat and add the chia seeds. Stir very well. Pour the eggnog pudding mixture into a storage container (I like Mason jars or other glass-lock containers) or serving glasses.
  5. Allow to sit for at least an hour, preferably 2 or more, before eating. Sprinkle with extra cinnamon or nutmeg or some coconut whipped cream before serving.

Wishing you happiness and good health over the holidays,

Lisa B

Treating the Common Cold and Flu with Acupuncture and Chinese Medicine

By Erik Johnson, L.Ac. MSTCM

It’s that time of the year again where many of us are coming down with a common cold or the flu. One moment we are feeling great and the next day we have chi1clls, fever, headache, stiff neck, muscle aches, mucus congestion in the nasal passages and/or chest, sore throat, etc. Short of taking western pharmaceutical medicine to mask some of the symptoms temporarily, most people do nothing more than adding extra fluids and rest until it “runs its course.” In contrast, Chinese medicine takes a much more active role to eliminate the external pathogen in your body, address your underlying deficiency that lead to catching the sickness, and drastically shorten the time it takes for recovery.

Briefly, we will cover these commonly asked questions:

  • What makes Chinese medicine different from western medicine when it comes to treating viral and bacterial infections?
  • How can Acupuncture and Chinese medicine help prevent me from getting colds and the flu?
  • I’m already sick. How can acupuncture and Chinese medicine help me right now?

A Different Approach with Chinese Medicine

For thousands of years Chinese medicine has provided safe and effective methods for treating a wide range of diseases in the human body. It can be argued that Chinese medicine’s greatest strength, however, is in its herbal products used to specifically address common viruses and bacterial infections. Most western physician offices these days are overcrowded, expensive, and can provide inadequate treatment options that usually end with antibiotic prescriptions – even in cases of  viral infections where these solutions are ineffective. This overuse of antibiotics has created a new breed of “superbugs” that has given rise to bacterial resistance like we haven’t seen before. Chinese medicine on the other hand is safer than drugs, doesn’t have harsh side effects, and can treat the infection while also strengthening the underlying constitution of the patient. In severe cases where antibiotics are needed and/or used, Chinese medicine can also be a great compliment to western medicine in helping to bring a balanced approach to health.

In Chinese medicine, the etiology of the infection is understood within the context of the individual patient’s constitution. Simply put – this medicine strives to understand the complexity of each individual patient, instead treating only their disease. This individualized approach in Chinese medicine offers a wide variety of complex herbal formulas that naturally provide (among many other things) immuno-stimulant, antiviral, antibacterial, and/or antibiotic effects for your specific need.

“Superior Medicine Prevents Disease, and Inferior Medicine Treats Disease”         ~ Sun Si-Miao

The quote above addresses one of the fundamental concepts in Chinese medicine that recognizes how most viral and bacterial infections adversely affect individuals with auto-immune disorders and/or weakened immune systems. Prevention is key in Chinese medicine and it is very complimentary to the same functional medicine approach taken at The Healing Center – it strives to find the underlying cause of any disease and works to create a treatment plan that caters to the individual’s own constitution. Many treatment options with acupuncture and Chinese medicine are adaptogenic. This means that it helps your body to create a natural balance or homeostasis, which aids in boosting your immune system to help combat any future pathogens that may try to invade your body.3a

Acupuncture and Chinese medicine refer to your immune system as your “Wei Qi.” This protective barrier exists to prevent the body from being easily affected by external pathogens (colds, flus, and other infectious or microbial diseases). The strength of your Wei Qi is dictated by the overall health of your respiratory and digestive system (or your Lung and Spleen meridians, respectively), which is why we put such emphasis on repairing the gastrointestinal system at The Healing Center. Special consideration is always made for patients with auto-immune disorders like Celiac disease, immune compromised individuals, and patients with food sensitivities due to a leaky gut.

The following are only a few examples of the different Chinese medicine modalities used in our clinic to help strengthen your Wei Qi and restore your body to health:

  • Acupuncture – through the use of acupuncture needles, a practitioner helps to balance the body through a healing reaction that is stimulated by production of immunological mediators and neurotransmitters.
  • Moxibustion – a traditional Chinese medicine technique that involves burning of mugwort (Artemisia vulgaris) to facilitate healing of the gastrointestinal lining, balance the intestinal flora, and stimulate the body’s immune system.
  • Gua Sha – a technique of “scratching or scraping” the skin with a smooth-edged instrument in order to elicit transitory therapeutic petechiae (a redness of the skin). This causes a breakdown of hemoglobin that up-regulates HO-1, CO, biliverdin, and bilirubin, which exhibit anti-oxidative and anti-inflammatory effects.
  • Cupping – made popular in the recent Rio Olympic games, cupping uses a partial vacuum that is created by fire in a glass jar, which is then applied to th30ae skin. It helps loosen muscles and fascia, encourage blood flow, and is very effective in helping to clear congestion from a common cold or help with asthma.
  • Chinese Herbs – there are literally hundreds of formula combinations in Chinese medicine that deal with just viral and bacterial infections. We carry a wide range of formulas that help your body dealing with a cold or flu at any stage of its development.

At The Healing Center, we use a combination of both Eastern Medicine and Functional Medicine to approach personalized patient health care from all available modalities – creating profound balance, harmony, and well-being in our patients. Acupuncture and Chinese Medicine add another amazing approach to helping us overcome certain ailments like a common cold or the flu. Book an appointment today with our acupuncturist Erik Johnson to help prevent potential viruses or the flu, or to see how this medicine can drastically reduce any symptoms that you are currently experiencing.

Not feeling any symptoms at the moment but want to see the amazing healing effects of other Chinese herbal products? We have just the thing for you! We have created a Chinese Medicine Essentials First Aid Kit, filled with five of our favorite products that will be available for purchase in the coming week.:

  • Ching Wan Hung Burn Cream – this ointment is great on all types of burns (chemical, radiation, sunburns, fire, electrical, steam, or direct contact with hot elements) and can also be used to treat hemorrhoids, poison ivy, dermatitis, and bedsores. It helps to relieve pain, decrease inflammation and infection, and aids in the regeneration of damaged tissues.
  • Yunnan Baiyao Powder – this famous powder is best known for its ability to stop bleeding and promote healing from wounds or internal injuries. From a small cut to internal injuries from car accidents, this powder can be placed on the external wound or taken internally.
  • Lion Trauma Liniment – this is our favorite external spray for both chronic and acute musculoskeletal pain in the body. Derived from two of Chinese medicine’s most famous topical ointments (Die Da Jiao and Zheng Gu Shui), this locally made formula is the most popular item with our patients.
  • Yin Care Herbal Wash – this is the most widely used topical wash for general bacterial, fungal, and viral skin complaints. It can be used as a wash, rub, , compress, or through intravaginal use.
  • Huo Xiang Zheng Qi Wan – long considered the “Pepto Bismol of Chinese Medicine”, this formula treats a condition called “Sudden Turmoil Disorder” or acute sudden vomiting and diarrhea. Other applications include influenza, intestinal flu, food poisoning, traveler’s diarrhea, and motion sickness.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. We recommend that you consult with a Traditional Chinese Medical practitioner before using any products or if you have any questions regarding your health.


Cheng, Xinnong, and Liangyue Deng. Chinese Acupuncture and Moxibustion. Beijing: Foreign Language, 1999. Print.

Maciocia, Giovanni. The Foundations of Chinese Medicine: A Comprehensive Text for Acupuncturists and Herbalists. Edinburgh: Elsevier Churchill Livingstone, 2005. Print.

Xia ZW, Zhong WW, Meyrowitz JS, Zhang ZL. The role of heme oxygenase-1 in T cell-mediated immunity: the all encompassing enzyme. Curr Pharm Des. 2008. Print.

Why Chiropractic?

By:  Dr. Caitlin Landerholm, DC

Chiropractic and functional medicine complement each other perfectly because they both focus on finding the cause and mechanism of dysfunction in the human body. Consider “what is the cause of your weight gain, migraines, fatigue, pain, asthma, allergies, insomnia, constipation, etc.?”

Did you know?

  • Chiropractors are nervous system doctors
  • The Nervous System manages all functions of our body
  • Prolonged stress impacts the function of our nervous system
  • Chiropractic restores nervous system function

Some misconceptions about chiropractic:

Chiropractic is not:

  • Alternative health care
  • Muscle or bone doctors
  • Massage
  • For back pain
  • For neck pain
  • For symptom relief  (although neck and back pain relieve when the cause is addressed)

What is Chiropractic and how does it work?

Chiropractic is a unique and distinctive healing art that identifies and corrects vertebral subluxations restoring normal form and function.

  • A subluxation is a mechanical dysfunction of a bone that blocks the normal function of the nervous system
  • Subluxations can reduce nerve impulses by 60%
  • Chiropractic works directly with the nervous system by correcting subluxations using a variety of techniques
  • Chiropractic techniques activate specific nuclei and receptors which reactivates the tone of the muscle responsible for moving the bone, and normalizes the proprioceptive firing and sensory input into the brain
  • A chiropractic adjustment can stimulate a sympathetic or parasympathetic response depending on which segment is being corrected, thus affecting the autonomic functions of blood pressure, heart rate, immune system, heart function, kidney function, liver function, digestive system, etc.
  • A cervical chiropractic adjustment is more effective to lower blood pressure than any medication on the market

Restoring function and having proper communication between the brain and the rest of the body is the most important factor to our health and well-being. This is why chiropractic is such a big part of helping our patients heal.

Dr. Starling’s and Dr. Landerholm’s intention is to restore function to all systems in the body with a protocol of care unique to each patient that provides access to each patient’s full potential. If you found this information interesting or helpful please share it with someone in your life and like the article on our Facebook page!



Bolton, P. S. (2000). Reflex effects of Subluxation: The autonomic nervous system. Journal of Manipulative and Physiological Therapeutics23(2), 104–106. doi:10.1067/mmt.2000.104084

Welch, A., & Boone, R. (2008). Sympathetic and parasympathetic responses to specific diversified adjustments to chiropractic vertebral subluxations of the cervical and thoracic spine. Journal of Chiropractic Medicine7(3), 86–93. doi:10.1016/j.jcm.2008.04.001


As a functional medicine practice, we encourage building a lifestyle that supports optimum health whether you have leaky gut, autoimmune, gastrointestinal, or thyroid issues. For many of our patients with gluten and other food sensitivities, eating out can be a challenge.  With the holidays approaching, we wanted to give you some of our top picks for healthy eats around Denver. Enjoy!


Blackbird Public House (Wash Park)

Blooming Beets (Boulder)

Chianti (DTC)

Fooducopia (Wash Park)

Fresh Thymes (Boulder)

Fruition (Denver)

The Kitchen (Boulder, Denver)

Lark Burger (Denver, Greenwood Village)

Little Ollie’s (Cherry Creek)

Modern Market (Greenwood Village, Highlands Ranch, Glendale,  Englewood)

Panzano (Denver)

Potager (Capital Hill)

Revelry (Brunch-Highlands)

Root Down (Highlands)

Season’s 52 (Lone Tree)

Silvi’s Kitchen (Glendale, Arvada)

Steuben’s (Denver)

True Food Kitchen (Cherry Creek North)

Vesta  (Denver)

Work & Class (Denver)


Make Your Own: Outside the Breadbox pizza crust (found at Natural Grocers)

Take and Bake: Gluten Free Explorer (Natural Grocers)

Racca’s Pizzaria Nepoletana (Ballpark, Inverness, Colorado Mills, Casper)

Crosscut Pizza (Nederland)

Pizza Pedal’r (Denver, Winter Park)

Paxti’s Pizza (Denver, Cherry Creek North)


Kim & Jakes

Rheinlander (Arvada)

The Gluten Escape (Centennial)

Deby’s Gluten Free (Denver)

Mermaid’s Bakery (Denver)


Gluten Free:

Holidaily Brewing Company (Golden)

New Planet (Boulder)

Gluten Reduced:

Odd 13 (Lafayette)

Brewery Rickoli (Wheatridge)

Mockery (Denver)

Prenatal Ultrasounds: Possible link with Autism?

By Jessica Yoches, CNTP, MNT

Pregnant? Planning on it?  Or know anyone, a friend or family member, who is?

If so, be advised that research exists indicating a possible link with prenatal ultrasounds and an increased risk of Autism expression.

A research study in September of 2016 showed the following results:

“We found that male children with ASD, copy number variations (CNVs), and exposure to first trimester ultrasound had significantly decreased non-verbal IQ and increased repetitive behaviors relative to male children with ASD, with CNVs, and no ultrasound. These data suggest that heterogeneity in ASD symptoms may result, at least in part, from exposure to diagnostic ultrasound during early prenatal development of children with specific genetic vulnerabilities (1)”

Meanwhile, other studies indicate no correlation with autism and prenatal ultrasounds, however these were conducted in 2012.  

“…Analysis of in utero exposure in humans has failed to show harmful effects in neonates or children, particularly in school performance, attention disorders, and behavioral changes (2)

While research is still being conducted to fully evaluate the effects of prenatal ultrasounds, it’s good to be aware of the possible risks, especially for families with a history of autism. It could be one less source of toxicity to the fetus.

For further research and reading, check out the following studies:


1. Webb, et al. Severity of ASD symptoms and their correlation with the presence of copy number variations and exposure to first trimester ultrasound. 1 Sept. 2016.
2. Abramowicz, JS. Ultrasound and autism: association, link, or coincidence? 31 Aug. 2012.

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