The Warrior Doc

🔥🍎 DIY Fire Cider Immune Tonic 🍯🔥

Ingredients
🍎4 C of raw apple cider vinegar (aka ACV; ≥5% acidity)
🫚1/3 C grated horseradish/ginger roots
🧡1/4 C grated turmeric root (or 2 TBSP dry spice)
🧄6 cloves garlic, minced
🧅1/2 C diced onion
🖤1 tsp black peppercorns
🌶️1 or 2 habaneros, cut in half (or 1 tsp cayenne)
Optional:
🍋1 lemon, sliced with rind
🪴2 TBSP fresh rosemary (1 tsp dried)
🌿2 TBSP fresh thyme (1 tsp dried)
🍀1/2 C fresh parsley
🪵Cinnamon stick, cloves, allspice, etc.

Note: use organically grown produce to keep pesticides/chemicals out of the mix.

Method
✨Put solids in a glass mason jar
✨Fill jar with ACV completely covering the solids with no air at the top
✨Seal cap tightly. If lid is metallic, screw it on over a piece of cooking parchment/wax paper or a small plastic bag to keep the lid from corroding
✨Shake well
✨Let sit in a cool place for a 3 weeks
✨Shake daily (or when you remember)
✨After 3 weeks, strain the vinegar into a clean glass mason jar
✨Mix in 1/4 C of raw honey
✨Refrigerate and use within a year

How to Use Fire Cider
🍯Add it to a cup of water, juice, or hot tea. Diluting apple cider vinegar is best because undiluted vinegar can erode dental enamel and irritate your esophagus, making it feel like you have bad heartburn. Or use it in cooking or on salads in place of vinegar.

✨1 TBSP daily, diluted for wellness
✨1 TBSP 3 x daily, diluted, when you feel a cold starting
✨1 TBSP honey + 1 TBSP fire cider = cough syrup (DO NOT feed honey to children less than a year old d/t risk of botulinum toxin)

As with any herbal remedy, please consult your doctor before using. Vinegar and herbs may interact with prescription meds or negatively impact health conditions. Undiluted vinegar is not recommended for ulcer or acid reflux sufferers.

🐾 The Healing Power of Pets 🐾

Did you know that having a pet can do wonders for your physical and mental health? Whether you’re a cat lover, a dog enthusiast, or you have a soft spot for scales or feathers, pets can bring immense joy and numerous health benefits to your life. 🌟

🐈 Cats: These purring companions can help lower stress levels and reduce anxiety. Petting a cat releases calming endorphins, promoting relaxation and a sense of calm. Plus, their independent nature can inspire self-reliance and independence in their owners.

🐶 Dogs: Man's best friend is also your best fitness buddy! Regular walks and playtime with your dog can keep you active, improve heart health, and lower blood pressure. Dogs also offer unconditional love and companionship, which can alleviate feelings of loneliness and depression.

🐠 Fish: Watching fish swim can be incredibly soothing and meditative. Aquariums are known to reduce stress and anxiety, making them perfect for creating a peaceful environment in your home.

🦎 Reptiles: Caring for reptiles like lizards, turtles, or snakes can be a unique and rewarding experience. These low-maintenance pets can help reduce stress through their calming presence and the routine of their care.

🐹 Rodents: Small pets like bunnies, rats, or guinea pigs are adorable and easy to care for due to their smaller living spaces. Their playful antics and gentle nature can bring a lot of joy and reduce feelings of isolation.

🦜 Birds: Beautiful and entertaining, their cheerful songs can lift your mood, and interacting with them can reduce feelings of isolation. Birds like parrots can provide engaging companionship and mental stimulation.

🐴 Horses: Larger animals like horses offer incredible benefits through activities like horseback riding and grooming. Working with horses can improve physical fitness, coordination, and emotional regulation. Equine therapy is also widely recognized for helping with mental health issues such as PTSD and anxiety.

🐾💖 Share your pet stories and how they’ve improved your life in the comments below! ⬇️✨

🥗🍔 Healthy Food Swaps: Eat This, Not That! 🍟🍏

Ready to make some changes in your diet after seeing yesterday’s post? Here are a few simple healthy food swaps inspired by the book "Eat This, Not That!" 🥳✨

1. Swap Soda for Sparkling Water 🥤➡️💧
Trade sugary bubbles for refreshing sparkling water with a splash of citrus!

2. Swap Potato Chips for Air-Popped Popcorn 🍟➡️🍿
Get that satisfying crunch with way fewer calories and more fiber!

3. Swap White Bread for Whole Grain Bread 🍞➡️🍞
Enjoy your sandwiches with whole grain bread to get more nutrients and fiber.

4. Swap Ice Cream for Greek Yogurt with Fresh Fruit 🍨➡️🍓
Satisfy your sweet tooth with creamy Greek yogurt topped with delicious berries!

5. Swap Candy Bars for Dark Chocolate 🍫➡️🍫
Indulge in rich dark chocolate for a sweet treat with antioxidants!

6. Swap Fries for Baked Sweet Potato Fries 🍟➡️🍠
Enjoy the sweet and savory taste of baked sweet potato fries with more vitamins!

7. Swap Crackers for Sliced Veggies 🍪➡️🥕
Use cucumber or carrot slices instead of crackers for your dips.

8. Swap Store-bought Salad Dressing for Olive Oil and Balsamic Vinegar 🥗➡️🥗
Dress your salads with heart-healthy olive oil and tangy balsamic vinegar!

9. Swap Regular Pizza Crust for Cauliflower Crust 🍕➡️🍕
Lighten up your pizza night with a veggie-packed cauliflower crust.

10. Swap Fast Food Burgers for Homemade Turkey or Bison Burgers 🍔➡️🍔
Grill up some delicious turkey or bison burgers for a leaner, healthier option!

Making these swaps can make a big difference in your health without sacrificing flavor. 🌟🥑 If you want to indulge occasionally, that’s fine too! Now you have some tools to make better choices on the daily!

🍏🌽🥑 **Mmmm Food!** 🍪🍔🥤

Do you know the definitions of processed or ultra-processed? Let’s look at the NOVA Food Classification System! It’s not perfect, but it’s pretty helpful for making informed choices!

🌱 **Group 1: Unprocessed or Minimally Processed Foods** 🌱
These are the Mother Nature originals! 🌳
- Fresh apples 🍎
- Crunchy carrots 🥕
- Salmon fillet 🍣
- Raw almonds 🌰

🧂 **Group 2: Oils, Fats, Salt, and Sugar (Processed Culinary Ingredients)** 🧂
These guys add the flavor! 😋
- Olive oil 🫒
- Butter 🧈
- Sugar 🍬
- Sea salt 🧂

🍞 **Group 3: Processed Foods** 🍞
A little help from the kitchen wizards! Mix group 1 and 2 to make these. They’re not as bad as you think! 🧙‍♂️
- Canned beans 🥫
- Freshly baked bread 🍞
- Pickles 🥒
- Cheese 🧀

🍭 **Group 4: Ultra-Processed Foods** 🍭
The tasty, convenient, but tricky treats! 🍬
- Soda 🥤
- Potato chips 🍟
- Candy bars 🍫
- Instant noodles 🍜

Remember, balance is key! 🗝️ Enjoy a variety of foods, and keep track of those ultra-processed goodies. Your body (and taste buds) will thank you! 🥳 Finding ways to replace UPFs by cooking at home or buying from local artisans is my pro-tip for Group 4 foods.

*Disclaimer: This post is for educational purposes only and not a substitute for medical advice. If you or someone you know struggles with disordered eating or food addiction, please seek professional help.*

🥩🥑🏋🏼‍♂️Happy Naturopathic Medicine Week! 🌞🙏🏻🌲

This week, we celebrate the incredible work of naturopathic doctors and their holistic approach to health and wellness. Naturopathic doctors focus on treating the root cause of illness, using natural therapies to support the body’s innate healing abilities.

From personalized nutrition plans to herbal remedies and lifestyle counseling, naturopathic doctors help people achieve optimal health in a sustainable way.

Looking for a licensed naturopathic doctor near you? Visit naturopathic.org to find a practitioner who can support you on your wellness journey!

Discover the potential benefits of fasting for 16 hours every day! 🌱 Enhance mental clarity, support digestion, and manage weight effectively with this approach. Remember, consult your doctor before altering your diet. Are you considering trying it out? Share your thoughts below!

Is it about time to make a dietary change? If you want help with this make an appointment with me! I help lots of people with this. Check out my recent report on keto for type 1 diabetes with tons of helpful resources. Link in bio 💕

I’m getting ready to make some new recipe posts on my website blog! It’s been a while and a lot has happened! Stay tuned for some keto friendly recipes with an herbal medicine bent!!
nutritionalketosis

https://thewarriordoc.com/about-dr-oconnell

ABOUT DR. O’CONNELL Dr. Rachael O’Connell, ND, is a naturopathic doctor specializing in endocrine disorders and diabetes. She offers personalized care, hormone balancing, metabolic support, and holistic treatmen…

https://thewarriordoc.com/2024/03/07/very-low-carb-diets-type-1-diabetes-mellitus/

Very Low Carb Diets & Type 1 Diabetes Mellitus Type 1 diabetes mellitus (T1DM) is an autoimmune disease causing destruction of insulin-producing cells in the pancreas. Treatment aims to tightly control blood glucose, with very low carbohydrate …

Thank you.

This is a great, enlightening interview with a former big pharma executive. No matter how you feel about prescription meds, this is important info to know so you can make informed decisions.

https://youtu.be/vzRjkNYT-U8?si=QyKEMXWzoEp0yV89

Many of us naturopathic doctors do exactly what he’s talking about American doctors needing to do. We help people get off of meds safely and heal their bodies with the pillars of health— whole food nutrition optimal for humans, high quality sleep, fun and engaging exercise and movement, personal and spiritual health and wholeness. There are drugs that make good tools for intervention while people learn new life skills and I have some patients who utilize them, but I’ve seen many many patients heal by doing even 50% of what I teach them to do, and the ones who do 90-100% of the changes they need to make, they thrive and don’t need me anymore. That’s how it should be. Also why I’m not rich by USA standards! 😂

Big Pharma Is Fooling You Again, and You Don't Even Know It Unlock all-new shows from Tucker and his team: https://bit.ly/3RCq6ccIs this drug too good to be true? Tucker Carlson and Calley Means discuss.Subscribe to t...

Come Join Us! 🎉…for our open house at our new location!
Saturday January 6th 11AM-3PM for lots of fun, info sessions, special offers, demos, prizes, and more!

We welcome our neighbors, new friends, old friends, current patients, and future patients!

Last slide is a picture of Dr O’Connell’s cat, Teddy, being super cute!

Link in bio for map and contact info 🥳

Let’s grow some muscle!! 🥩 Embark on a journey of nutritional discovery with Vitamin C-containing animal-based proteins, especially organ meats—your delicious allies in health! 🐟🍗 🍖 🍳

January is national carnivore month and people all over the world are finding this style of eating very healing and satisfying!

Eating a carnivore diet can help heal the gut because the intestines rest when there aren’t plant-foods to deal with. Some people are better at others with plant digestion, but the stomach does almost all the work to digest animal proteins!

There’s more evidence now too that humans can process and use 100 grams of protein per sitting, which is especially great after weightlifting and high intensity exercise.

Adding fermented foods like kefir and sauerkraut helps feed the gut by introducing more bacteria to make butyrate (gut-food) and eating grass fed butter or ghee adds butyrate directly!

Interestingly, as sugar consumption climbs, so does the demand for Vitamin C. It’s a delicate balance—fueling your body smartly to meet its needs.

Let your dinner tonight reflect your inner caveman! Share your nourishing choices! 🍽️

Remember always check with your doctor before changing your diet in Portland Oregon call 503-469-9818 to make an appointment with Dr O’Connell through Nutura Clinic

Lifting weights is good for everyone! You just have to find the right starting point and that’s different for everyone. If you need a good trainer, check out in the Portland Oregon area 🖤

“Dr. O’Connell, what do you eat?”
Sunday dinner is lamb and roasted brassicas with mushrooms and sweet chili sauce (sauce is keto homemade of course!). Do you want this recipe? If enough people comment they want it, I’ll write it out!

“Low carb diets are unhealthy!”

No, you know what’s unhealthy? Processed food, sugar, seed oils, diets made of corn/soy/wheat/etc.

Diabetes is a major problem for so many Americans and I see so many people who are working toward health by taking carbs out of their diets and fasting. Diabetes (type 2) is a condition in which the body can’t use sugar correctly and causes sugar to basically crust up all the internal organs. The way to reverse it is to remove carbs and/or fast and hit the weightlifting circuit with some sort of sprinting or high intensity exercise.

Do you have a hard time with cutting carbs? Are you struggling with diabetes or obesity? Are you just ridiculously tired and need help? Come see me at ! We have caring naturopathic doctors who work on the root causes of ill health and we truly invest in our patients!

Call 503-647-4112 or visit nuturaclinic.com to make an appointment!

Our medical system needs more primary care doctors!

If you think that licensed NDs (like me), who are trained in primary care, should have the ability to see more patients as primary care providers, please let your voice be heard! This link will take you to a simple-to-use fill-in form that you can just plug in your info and hit send. If you want to add a personal message you can, but the letter is written for you. Thanks!

Patients deserve to have access to their choice of healthcare provider. The AANP has launched a campaign to remove federal barriers and open doors for licensed naturopathic doctors to reach more patients and be a better asset to our healthcare system. Learn more and take action! naturopathic.org/FederalRecognition

🥞 Looking for a healthy and delicious breakfast option? Check out my thyroid-safe banana blueberry pancakes recipe! 🍌🫐 Gluten-free, dairy-free with easy vegan option. Get the recipe on my blog!

Banana Blueberry Pancakes (Thyroid Safe) For those with thyroid diseases, especially Hashimoto’s or other autoimmune thyroid disease, there is a mountain of evidence showing that a thyroid reset diet, LOW in iodine-containing foods …

🍌👀 HAPPY BANANA DAY! Looking for a tasty and nutritious snack that can boost your health? Check out our latest blog post about the amazing health benefits of bananas! 🙌

B-A-N-A-N-A-S 🍌👀 HAPPY BANANA DAY! Looking for a tasty and nutritious snack that can boost your health? Check out our latest blog post about the amazing health benefits of bananas! 🙌 From promoting healthy diges…

Stop what you're doing and read this post about making your own kombucha at home! Trust me, it's worth it.

Homemade Kombucha! Stop what you’re doing and read this post about making your own kombucha at home! Trust me, it’s worth it.

Sisters in solidarity! Say goodbye to pesky period problems with these natural cures! Check out my latest blog post for tips on how to ease those monthly woes....

The Red Coats are coming (and giving me CRAMPS)! Sisters in solidarity! Say goodbye to pesky period problems with these natural cures! Check out my latest blog post for tips on how to ease those monthly woes.

Calling all curious minds! Want to learn about the power of and for gut health? Let's dive into the world of live cultures and explore the benefits they have to offer! Get ready to discover a whole new world of flavor and health!...

Probiotics, pickles, and ferments Calling all curious minds! Want to learn about the power of and for gut health? Let’s dive into the world of live cultures and explore the benefits they have to offer! G…

Hey ladies! Did you know that good sleep is crucial for our health and well-being? Check out my latest blog post for tips on how to prioritize sleep and improve sleep quality....

Dear Ladies, please sleep. Hey ladies! Did you know that good sleep is crucial for our health and well-being? Check out my latest blog post for tips on how to prioritize sleep and improve sleep quality.

Ladies, let's explore the fascinating world of female hormones! Discover how estrogen, progesterone, and testosterone impact your health, fertility, and mood. Empower yourself with knowledge and take control of your body!

Female Hormones Mini Course Estrogen and progesterone are two hormones that play a central role in women’s bodies throughout the menstrual cycle and pregnancy, but are key to optimal health of a woman throughout her lif…

Do you enjoy sauna? Tommy enjoys the sauna too.

All my patients know I’m obsessed with sauna. There are just so many benefits! Sauna and other heat therapies have been used all over the world for millennia and currently we know in one high heat session it can cut depression and pain scores in half and is promising for healing brain degeneration diseases like Alzheimer’s.

Allulose is used in this keto caramel cheesecake with a rich cocoa crust. Your normie friends will ask for seconds!...

Keto Caramel Swirl Cheesecake Allulose is used in this keto caramel cheesecake with a rich cocoa crust. Your normie friends will ask for seconds!

I made ’s amazing and perfect recipe for protein sparing modified fast BREAD! It’s basically just egg whites so it’s pure protein for my PSMF days …or my keto days (with a little extra mayo 😉).

I added some local smoked turkey breast, classic bbq, and a dab of mayo.

Pretty sure if you follow and message her she will share her recipe with you! It’s definitely on her YouTube channel. And I’m not paid by anyone but my own clinic! I just love when I find something that works and helps me with my own dietary needs. If you’re egg sensitive this one isn’t for you, but it’s such a versatile recipe and I’m obsessed with it. Thank you Maria!

Stoked that I got to share a couple skills and pearls with my colleagues! I love our principles and what our profession stands for. It’s so fun to see how technology can work with us and make naturopathic medicine even more relevant at a time when people really need it.