Simple Health Blog

Be Who You Want to Be

How to Be the Person You Want to Be

Do you wish you could be different? Do you want to love more? Be more honest? Be more kind? Be more dependable? Do you want to be more attractive? Do you have a desire to be healthier than you are? Do you want to be a better family member? Do you want to rework whom you represent in this world?

You may have many aspects of yourself that you dislike and want to modify. The steps to becoming the person you want to be are simple yet, actually, doing the work may not be easy. The work is the most complicating part of change. It will take continuous commitment and persistence for you to make healthy changes for yourself. You have to WANT the change.

Here are some steps that will help you be the person you want to be:

  1. Recognize the change you want to make in yourself.
  2. Imagine what this change would look like and begin to manifest the change.
  3. Keep an open and clear mind.
  4. Create boundaries with individuals around you. Remember you are in charge of yourself and can only control what you say. If you feel uncomfortable at all, step away from the situation by excusing yourself. You have the power within to do this, though, it might feel overwhelming at first and maybe even uncomfortable.
  5. Experiment various ways to create the change until you find the way that works for you. This would include evaluating your habits and adjust them as needed. You may find yourself in uncomfortable situations but remember it is a learning experience for you.
  6. Don’t put limits on yourself. Be open to what the world has to offer.
  7. Be gentle with yourself. Be cognizant of your self-talk. Think positive thoughts as you step out of your comfort zone. Remember that your body believes every word you say so be sure to speak kind to yourself and from your heart. Have compassion when you feel you have made an error and know you can do it differently next time around.
  8. Realize that change also takes support. Trust in those individuals that want to see you change and be a better person. Change takes courage so your support system will help you rally and give you the strength to move on.

Altering your habits will take practice and commitment. Rehearse with people you feel safe with and who will love you for who you are. Be patient and kind to yourself when you have a mishap. It will take time for the change to stick. The more you practice, the more you will be able to be successful with your goals. Always remember your end goal. This will help you stay focused.

You are doing a fantastic job! We do hope the New Year is bringing you great happiness and success in all you set out to do. Don’t forget to reach out to us, if you need support or have questions. We are always looking for your ideas in what you want to learn about. Our door is always open.

Creating Wellness Naturally

Fall Grounding



Fall grounding time is now upon us, so we begin to look towards those things that will help us achieve just that, becoming grounded.

We will be sure to talk about grounding foods such as squash, potatoes and root vegetables today and the importance they have in helping us get grounded. Implementing these into your diet and replacing high glycemic foods, can help you reach your health goals as well as increase your energy levels.

It keeps getting more exciting to feed your inquisitive minds with these tips so you can be achieving your health goals and feeling vibrant once again like you did as a youth or a youth looking forward knowing that you can have energy as you age if your daily diet consists of the health intended foods and nutrition.

Now let’s get to the root of grounding and just what this means to you as a reader. Root vegetables consist of anything which is grown underground, carrots, potatoes, turnips, sweet potatoes, radishes, yams, ginger, garlic, beets, onion, rutabaga, turmeric, ginseng, shallot, just to name a few. These are great replacements in exchange when altering your food choices to start to avoid carbs such as bread & rice or other carbs that will only delay you meeting your health goals.

Also root vegetables such as beets, onions, parsnips, carrots, radishes, sweet potatoes, turnips, can provide us with these nutrients vitamin C, beta carotene, B vitamins, minerals, dietary fiber and complex carbs. There is also the added benefit of these not containing “Cereal Grasses”, which equate out to starchy grains that you would get from oats, wheat, rye, rice & buckwheat. Those ingredients will only end up weighing you down and raising the numbers on your scale.

Another wonderful tidbit of information about these root vegetables, they are low-allergenic. Roasting root vegetables is a great way to cook them. Not only will you minimize nutrient loss, but you’ll bring out much of their flavor which will satisfy your taste buds.

Now we will show you benefits of eight root vegetables

  1. Beets – Packed with phytonutrients are these red vegetables and they provide antioxidant support for the body and also the detoxification process as well. Adding beets to your diet can help clean out and cleanse the system. Another great fact about beets is lab studies have shown “betanin” found in beets decreases cell’s growth on a tumor.
  2. Carrots – The long time advice we hear is “eat your carrots” to improve eyesight. The beta-carotene content in a carrot is great for vision health as well as it converts to vitamin A, protecting against macular degeneration which can cause blindness. Another positive is carrots can be dipped in dressing or hummus as an afternoon snack. One other fact to know about carrots is that they can promote lung health.
  3. Fennel – Amazing addition to salad, the oil fennel has huge nutritional benefits. Fennel is also used in mouth fresheners & toothpastes. It also can be used to treat anemia. It is high in iron, as well as the benefits of assisting in respiratory ailments, indigestion along with constipation. Quite a power pack contained within fennel.
  4. Radishes – High in vitamin C and help to lower cholesterol, and can cure urinary tract disorders, also known to increase oxygen in the bloodstream. So be sure to include radishes in your daily diet.
  5. Ginger – Has many benefits such as helping with nausea, heart conditions, and arthritis. Ginger even assists with headaches and colds. It’s a great digestive aid.
  6. Yams – There are so many varieties of this wonderful vegetable. It is a great source of potassium as well as vitamin B6. It varies in color from purple to yellow. The extract of yam contains diosgenius, a chemical that acts very similar to progesterone, as well as helping to provide as a hormone replacement for menopausal woman.
  7. Garlic – Specifically has a sulfur-containing compound which helps to protect against oxidative stress, which is well known for leading to that unpleasant inflammation in our bodies that so many of us suffer from on a daily basis. Other health benefits for eating garlic are antiviral, cardiovascular, cancer-preventative and boosting our metabolism.
  8. Onions – Power packed. When peeling an onion, you want only to remove as little as you can of the outer layer. The onions flavonoids are contained there and can provide antibacterial benefits and are more concentrated within that area. They have anti-inflammatory properties, can increase bone density especially for older woman, as well as can lower the risks for mouth cancer and esophageal cancer risks.

Organic grown will be even higher in values and nutrition, so let’s do ourselves a health favor and get to the root of earth and eat in it’s beautiful bountiful creations. For each item we are only increasing our chances of becoming the wealth of health as well as decreasing the attempts of that evil little carbohydrate from weighing us down.

Stay well and be happy knowing you have the ability and the power to become the person you want to see in the mirror. We enjoy knowing that we have been chosen to be a part of your goal achievements, one step at a time moving forward making one alteration at a time will give you a fulfilling feeling of accomplishment.

Avoiding the Slippery Slope of Halloween

For some, Halloween triggers the beginning of the holiday season and the start of the slippery slope for healthy eating.

What’s a couple of snack size candy bars? Truth be told, even those fun-size candy bars, can add up. Sugar and empty calories can lead to adding a few pounds here and there, especially if you don’t up your exercise regimen and eat healthy the rest of the day.

That doesn’t mean you can’t have a little candy around Halloween, if you limit your consumption. It does mean, even during the holidays _ and maybe more so _ you should not abandon the healthy eating and exercise habits you’ve been trying to adhere to the rest of the year.


Remember the key is to enjoy time with friends and family during the holidays. Don’t pile more guilt or stress on yourself.

So how do you stay on track? Try these tips and don’t let the hard work you’ve put in the rest of the year slip away during the holidays.

  1. Before leaving for a party, ensure you have some protein in your body. This can be any kind of animal or vegetable protein or even an energy “protein” drink. That way you won’t be hungry and arrive at the party ravenous with low and imbalanced blood sugar.
  2. Plan a workout for the day of the party and the day after. This will help prepare the metabolic system to use those extra calories. It’s best to work out a couple of hours before the party.
  3. Drink two (2) eight-to-ten ounce glasses of water before making any food choices. If you can add lemon to the water that’s even a better option to stimulate digestive enzymes.
  4. At the party, choose vegetables or foods higher in protein. Try to keep to a minimum simple starch foods like chips, crackers, breads, beer and cookies.
  5. Eat veggies first, protein second and simple starches as a last resort. You will feel more satisfied if you eat the veggies and protein as your first options and you’ll even tend to eat less.
  6. Chew your foods slowly, so you can begin to realize fullness. Fifteen to twenty chews per bite would be ideal.
  7. If you don’t usually mix all kinds of food categories, you may find overeating will lead to bloating and then fatigue the next day as the digestive system works overtime. The best course of action, of course, is to avoid the overeating. But if you do overeat, chewable enzymes will assist in digestion and may prevent that bloated feeling.
  8. Skip dairy whenever possible.
  9. Drink green tea. It will decrease fat absorption and increase fat burning cells.
  10. If you choose to drink alcohol, red wine is a better option. Red wine has wonderful antioxidant properties. It also contains resveratrol, which has excellent effects on the metabolism of insulin.

Most importantly, have fun and enjoy friends and family. It is a wonderful time of year to be thankful for health and to spend time with those who bring you great happiness and love.

Be well and have a happy, healthy and safe holiday season!

Dr. Holly Donahue is a licensed, board-certified doctor of naturopathic medicine. She is the founder of Simple Health, offering online wellness programs and counseling at


Health Benefits of Taking a Vacation

Vacations are all about recharging your batteries. Take time for yourself and you’ll reap a wide array of benefits. Studies show people who take vacations have increased productivity, stronger morale in the workplace, greater satisfaction at work and are more likely to stay at their job.

Still not convinced? One study published by the American Medical Association found men who took frequent annual vacations were 32 percent less likely to die from heart disease than those who skipped their vacations. Continue reading

RSVP Benefits of Naturopathic Medicine

A Naturopathic physician works to identify the root cause of disease and helps to facilitate the bodies’ own natural ability to heal itself.  It is the patient who needs the treatment, not the disease state or symptom.

The focus of Naturopathic medicine is to find and treat characteristic symptoms that define the patient rather than common symptoms that define the disease.

“It is more important to know what sort of patient has a disease rather than what sort of disease a patient has.”  William Osler, MD Continue reading

November is American Diabetes Awareness Month

Type II diabetes, or adult onset diabetes is a preventable illness. The following should provide a guideline for those who currently have a diagnosis of Type II diabetes, as well as preventative information for those who may be at risk of a future diagnosis. The key elements to living with diabetes are, blood sugar balance, exercise and reduce stress.

Food + Lifestyle = Balanced blood sugar
Food + Lifestyle = Stress Management
Food + Lifestyle = Smart Weight Loss

Eating healthy means eating low fat and low cholesterol foods; foods rich in monounsaturated fats and foods high in complex carbohydrates. Continue reading

What is Naturopathic Medicine?

What is naturopathic medicine and how does it differ from conventional medicine?

What are the definitions of health and illness? Conventional medicine and natural alternative medicine often have diverse views in restoring the weakened body back to health. How each type of medicine identifies healing will establish the method of choice for treating the symptom. Let’s look at an example of an autoimmune disease such as cancer and the differences in treatment between conventional and alternative medicine.

Cancerous tumors take a long time to grow to a size that is large enough to be seen with medical diagnostic imaging. Conventional medicine surgically removes the tumor and administers radiation. Depending on the type of cancer, chemotherapy is also used. These therapies are destructive to the tissues and do not encourage the body to utilize its natural healing capabilities. Standard medicine is mainly based on physiology to diagnose and treat the symptoms of disease. It utilizes four underlying assumptions: disease exists as entities, disease can be identified (diagnosis), disease entities can be eliminated (treatment), and evidence is produced, and is based on the application of drug therapy or surgery that constitutes appropriate and effective treatment.

Naturopaths evaluate and treat very differently than conventional medical doctors, promoting the body’s natural healing to achieve a natural cure as part of a holistic medicine approach. “Restoration of Health” is the goal of naturopathic medicine or holistic medicine. The basic assumptions of the naturopathic model are as follows: the universe is ordered, intelligent, wise and benign,; health is constant and is a natural state of being,; ill health is an adaptive response to the disturbance in the organism,; removal of disturbing factors will result in the potential return of normal health; intervention should involve the least force necessary to stimulate the self-healing mechanisms. Naturopathic doctors encourage the body’s intrinsic, natural healing capabilities and supports weaknesses. These therapies can be administered at any time to the patient without causing weakening effects. Natural healing medicine is constantly supporting the weakened systems/organs to become stronger and stave off disease.

Please click here to see a diagram explaining disease as a process.

Defining Naturopathic Medicine

Dear Patients and Friends, 

Thank you for subscribing to our blog. We hope that the information we provide will answer your questions about naturopathic medicine in general and our practices in particular. Reading through our articles should give you a better idea of our philosophy and point of view.Naturopathy or Naturopathic medicine is not just an idea, it is a system of primary care health care. But, its also a belief, a way of life for many. A Naturopath does not just treat the disease, they treat the whole person.

Naturopathic medicine stresses prevention and health maintenance as well as education of the patient, and teaches them to take an active role in their health and lifestyle.

A pillar of Naturopathic philosophy is that given the proper opportunity and gentle medicine or therapy, the body has the innate power to heal itself.

Today, Naturopathic physicians are trained in natural medicines and therapies (including herbal, vitamins, counseling, manipulation, exercise, diet and exercise, hydrotherapy, and homeopathy), as well as the sciences, pharmacology, and diagnosis using blood tests.

The distinct difference, however, from a ND (or Naturopathic Doctor), is their philosophy and approach in using gentle natural medicines first, and referring to western medicine last. Naturopathic physicians are trained to know when a condition needs western medicine.

Health and Happiness,
Dr. Holly Donahue
Cura’ Naturale Therapeutic Healing
“Simple Health”

Rebalance Your Health Naturally Through Detoxification

Are you feeling disconnected from your daily life? Are you having a hard time concentrating? Do you feel stressed, anxious, exhausted, achy, and disorganized?

Wouldn’t it be wonderful to have more energy, sleep more soundly, awaken rested, be less anxious, and be able to concentrate? These signs and symptoms may be related to an accumulation of toxins and pollutants that you breathe and eat daily.

Join us for 21-day cleansing program.

Why should you detoxify your body?

• Simply said – to feel better
• Increase energy
• Maintain health
• Eliminate accumulated toxins
• Clear your body’s filter
• Reduce toxin burden

Detoxification goals to restore health naturally:

  1. REMOVE: toxins through diet and lifestyle changes
  2. RESTORE: healthy functioning of the digestive system
  3. REVITALIZE: enhance liver and detoxification pathways
  4. REPLENISH: gut health with specific nutrients for healing

Remember, there is no better TIME to invest in your health and wellness!

Join Cura’ Naturale for your personalized Spring Detox
beginning April 9th at 6:00 PM

Please call 603-742-4114 TODAY to sign up!

Have a Wonderful and Loving Valentine’s Day

Happy Valentine’s Day to all of our patients at Cura’ Naturale!  May you all be loved and give love back today.  Enjoy your day eating clean and knowing you are making steps with your health and wellness from all of us at Cura’ Naturale/Simple Health!