🫚💛 Golden Milk Recipe 💛🫚

It’s National Nutrition Month, and I’m going deep into the benefits of whole-food nutrition and phytonutrients.

One of the most overlooked health foods? SPICES.

Spices are highly concentrated in antioxidants and phytonutrients that support everything from a healthy inflammatory response to immune function, energy, and mood.

Golden milk is a delicious way to warm up while getting the unique benefits of these healing spices.

It’s simple to make and easy to customize:

1️⃣ Warm 1 cup of milk (or your favorite milk alternative) in a saucepan over low heat.

2️⃣ Stir in 1 teaspoon of honey, maple syrup, or your preferred sweetener (optional) and 1 teaspoon of vanilla extract.

3️⃣ Add your choice of warming spices: cinnamon (½ tsp), ginger (¼ tsp), turmeric (¼ tsp), and/or cayenne pepper (dash).

4️⃣ Whisk everything together until smooth and steamy, then pour into your favorite mug.

You’ll get a concentrated dose of phytonutrients from spices that support healthy circulation and quell inflammation.

Have you tried golden milk before?

Let me know your favorite add-ins or variations in the comments ⤵️

#elementsnatmed #drelizabethcantrell #drelizabethcantrellnd #naturopath #naturopathic #naturalmedicine #naturopathicdoctor #functionalmedicine #foodismedicine #foodasmedicine #antioxidants #antiinflammatory #colga #columbusga

Why (and How) to ‘Eat the Rainbow’ 🌈

Did you know that the colors in fruits and veggies are a reflection of the unique phytonutrients and antioxidants they contain—and these compounds work hard to protect your health.

Here’s a quick guide to what those vibrant colors can do for you:

❤️ Red

Example: Tomatoes 🍅

Packed with lycopene, which supports the heart, prostate, and skin.

🧡 Orange

Example: Carrots 🥕

Full of beta-carotene, which converts to vitamin A for eye health.

💛Yellow

Example: Onions 🧅

Provides allicin, a compound that supports immune function.

💚 Green

Example: Spinach 🥬

Rich in chlorophyll, which supports detoxification and boosts energy.

💙 Blue/Purple

Example: Berries 🫐

Contain anthocyanins, powerful antioxidants that promote brain health.

Different colors = different phytonutrients = whole-body health.

You don’t need to eat all the colors in a single meal, but a great goal is to eat the rainbow over the course of each day.

Your energy, sleep, hormones, and metabolism will thank you.

What’s your favorite color to eat? Let me know with an emoji below 🌈

“Is This a Good Supplement?”

“Is this a good supplement?”

If I could have a dollar for every time I’ve heard that one…💸

Seriously, so many people come to me with a bag of supplements they’ve accumulated because their best friend, aunt, or favorite podcast host recommended them. 🙃

Most are a waste of money.

This post isn’t to sell you supplements or to recommend anything specific. (We reserve that service for our clients.)

What this post IS for is to educate you on supplement quality and what to look for on labels.

1️⃣Look for third-party certifications.

Check for labels like NSF Certified or USP Verified, which ensure the product has been tested for purity and potency. These certifications mean what’s on the label is actually in the bottle—something you cannot always count on with all supplements!

2️⃣ Choose bioavailable forms.

Every vitamin and mineral has specific forms listed on the label. The better forms are easier for your body to absorb and use.

✨For vitamin B12, look for methylcobalamin (not cyanocobalamin).

✨For folate, look for methylfolate (rather than the synthetic folic acid).

✨Chelated minerals (like magnesium glycinate) are typically better absorbed than mineral salts.

3️⃣ Avoid fillers, dyes, and additives.

The shorter the list of “other ingredients” the better.

But most important?

Just because a supplement helped your friend or neighbor does not mean it will help you.

Your nutrient needs are unique to you.

👉🏽 We can help you figure out what your body truly needs and create a tailored plan that delivers the most benefits with the fewest pills.

Schedule an initial visit with Dr. Cantrell to get started with your personalized healthcare protocol! 🔗

#elementnatmed #supplements #naturalmedicine #functionalmedicine #plantbasedsupplements #customhealthcare #naturopath #naturopathicmedicine

“How Do I Know When Supplements Might Help?” 🤔

“How do I know when supplements might help?” 🤔

Lots of people ask me about supplements.

In functional medicine, we think about supplements in two key ways:

1️⃣ To fill in the gaps.

Even with the best intentions and a healthy diet, it’s not always possible to get everything you need from food alone.

2️⃣ To optimize body systems.

Sometimes your body needs extra support to reach optimal function. Think: Getting your vitamin D levels high enough to support immunity ☀️ or boosting antioxidant levels to help your body detox effectively 🌿

Here are some things to ask yourself:

❓Do I have signs of nutrient insufficiencies like fatigue, brain fog, or low immunity?

❓Do I have a health condition that increases my nutrient needs?

❓Do I have high stress that might deplete my nutrient reserves?

❓Do I have digestive problems that might interfere with nutrient absorption?

Just remember:

Supplements aren’t one-size-fits-all.

Taking the wrong ones (or too much) can do more harm than good. That’s why we help our clients figure out what their bodies actually need through advanced testing and personalized recommendations.

Curious about a root-cause approach to health and whether supplements could be part of your plan?

Let's get started with a new patient visit! Schedule an appointment with Dr. Cantrell today! 📆

#elementsnatmed #naturalmedicine #functionalmedicine #supplements #nutrientdeficiency #naturopath #naturopathic #colga #columbusga #wholebodyhealing

Nutrients Over Calories!

All calories are not created equal 💥

Let’s take salmon vs. hot dogs:

For the same number of calories, salmon is loaded with healthy omega-3s and B vitamins, but the hot dog? Mostly sodium.

This is exactly what we mean by ✨nutrient density.

Nutrient-dense foods deliver more vitamins, minerals, and beneficial compounds per calorie, compared to “empty-calorie” foods.

It’s like…

🫐 Blueberries vs. Gummies

For the same number of calories blueberries are packed with vitamin C, fiber, and antioxidants.

Gummies? Pure sugar.

🍠 Sweet Potatoes vs. Potato Chips

For the same number of calories, sweet potatoes give you beta-carotene, fiber, and potassium.

Potato chips? Processed oils, sodium, and empty carbs.

Whereas any calories will fill you up, nutrient-dense foods actually fuel your health.

They lower inflammation, balance hormones, support digestion, and even reduce the risk of chronic diseases.

✨ That’s why we do things differently around here ✨

We don’t believe in just counting calories. We help our clients transition to nutrient-dense foods that support long-term health.

We’re here to support anyone ready to take their health seriously.

#elementsnatmed #naturalmedicine #columbusga #colga #nutrients #omega3s #bvitamins #nutrition #foodisfuel #fuelyourbody #foodismedicine #foodasmedicine #vitamins #vitaminrich #nutrientdense