Your Ultimate Guide for Healthy Living

Kate Daugherty - Nutritionist - Function

Dr. Mitchell Rasmussen - Doctor of Chiro

We believe in an education FIRST model of healthcare. This blog space is where we share our insights, perspectives, and lessons on health & wellness. Read more about Chiropractic, Functional Medicine, and Holistic Wellness. Want to keep learning? Subscribe below to stay up to date on our latest blog posts and other social channels.

The facility Blog:

A Legend-DAIRY Guide to Milk Allergies, Sensitivities, & Intolerances

Different types of dairy have different types of proteins (whey and casein) and milk sugars (lactose). Here's our guide to milk problems...

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Defining Popular Diets: From Fads to Therapeutic

| by Kate Daugherty, MS, CNS | There are so many popular diets that range from ‘fad’ to ‘therapeutic’. Here's my take on defining them...

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5 Things to Know Before Starting an Elimination Diet

The Elimination Diet is a powerful therapeutic tool for understanding a personal nutrition strategy. Here are 5 things to know before...

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Understanding Oral Tolerance in the context of Functional Medicine

by Dr. Mitchell Rasmussen, DC, CFMP, FRC-ms 50k foot view– In order for me to be healthy, when I eat, my immune system must tolerate the...

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What is a Certified Nutrition Specialist (CNS)?

By Kate Daugherty, MS, CNS In Colorado, the scope of practice of a Clinical Nutrition Specialist (CNS) and Registered Dietician (RD) is...

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Four Ways to Track Your Food Intake

Here are four strategies to use to make sure you're getting the right amount of fat, protein and carbs- with or without tracking macros.

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High-Fat Coffee: How to Make It and Why?

High-Fat coffee is a great morning start to promote ketosis, keep your insulin low, and provide essential nutrients.

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How to Choose A Protein Powder

If you’ve embraced the power of a high-protein diet for muscle growth, muscle retention, weight loss, satiety, and great hair, skin, nails,

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The Food-Mood Connection

The gut-brain-axis is the connection that rules what we eat, how we eat, and ultimately how that makes us feel.

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AIP-Compliant Lemon-Coconut Power Balls

by Kate Daugherty, MS, Functional Nutritionist The AIP diet is tough. While extremely therapeutic for autoimmune conditions and more, it...

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A Nutritionist's Guide to Fasting

Fasting is the most ancient, inexpensive and perhaps most powerful diet strategy known to man. Learn Kate's tips for a successful fast.

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What are FODMAPs: All about a low-FODMAP diet for IBS

If you’re struggling with digestive issues and have been diagnosed with IBS, FODMAPs may be to blame. Not sure what this means?....

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How to Exponentially Increase your Probiotics and Make Them Last

by Katelyn Daugherty, M.S. While I’m not a big fan of most dairy, especially low-fat and adulterated dairy, I do see a valuable place for...

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Gluten-Free, Oat + Almond Maple Pumpkin Bread

Pumpkin is such a perfect pairing for gluten-free baking. Often, GF flours tend to be very dry and tasteless. However, pumpkin adds...

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Fructose: An Argument Against It

Fructose is the sweetest naturally occurring sugar that we know of. Everybody talks about the “glycemic index”, and interestingly enough

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Dairy-Free, Gluten-Free, Copycat Pumpkin Perfect Bar (with Chocolate Chips!)

Casein-Free, High-Protein, Gluten-Free No-Bake "Perfect" Bars. Fall for Pumpkin Chocolate Chip!

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A Better Oat Milk: Willa's Kitchen

Willa's Oat Milk is a much better alternative milk made from whole grain oats, with no added canola oil, and less sugar.

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Dairy-Free Pumpkin Spice Oat Milk Creamer

This is a healthy recipe for Pumpkin Spice Oat Milk Creamer. Learn how to make Pumpkin Cream Cold Brew at home (just like Starbucks).

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Temperature Tracking for Hormonal Health: Why Basal Body Temperature?

Basal Body Temperature charting is used to analyze your monthly cycle, predict your fertile window, and evaluate your reproductive health.

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LIVER: Love it? Hate it? You should eat it.

Liver is a food that we love to hate. I will admit it is an acquired taste.

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