How to optimize your sleep during perimenopause and menopause. Sleep is a cornerstone of your health. If you’ve ever been sleep deprived for any number of reasons you’ve experienced how it’s fundamental to your physical, mental, and emotional health. Yet, many women experience significant sleep disturbances during the transitional phases of

When we're not feeling well, we want to get better as quickly as possible. This is particularly true when dealing with symptoms we're battling a diagnosis for months or even years. Often, when someone comes to a functional medicine doctor, they have been through months or years of testing medications,

If you’re confused about diet and nutrition, you’re not alone. At the Moday Center, we've worked with thousands of people who are trying to figure out the best diet for them and it can be incredibly frustrating.  Two people can feel monumentally different from each other on the same diet. Why? Because

It's Fall and that means one thing — squash & pumpkin season! To the Native Americans, winter squash was such an essential part of the diet that they often buried it along with the dead to give them nourishment on their final journey. Considered cooling in nature, squash is used by traditional

Stock is absolutely fundamental to healing the gut lining, the lining of the small intestine-specifically, the duodenum. Gelatinous stock and meat stock are liquid nutrition for lactating mothers, menopausal women and children, whose bones are growing. It is also a perfect first food for infants. When making a bone broth, the

Fire cider is a traditional method of supporting immunity in the fall and winter season. Fire Cider Benefits Here are just a few of the benefits of each included ingredient: Garlic -- Allicin is one of the key immune-stimulating nutrients in garlic, but is slightly reduced when garlic is cooked, so

If you are like many people who suffer from IBS (Irritable bowel syndrome), you have likely been told that your IBS has no known cause and that you just have to deal with it, take some Linzess, and maybe cut out caffeine, dairy or alcohol. Although all those interventions may

Did you know that by simply understanding which menstrual phase you are in throughout your monthly cycle can help to maximize efficiency, productivity, communication and mood? In fact, being strictly compliant to one single day-to-day routine all month long might be holding you back from feeling your best throughout the

JANUARY 29, 2019 by DR. HEATHER MODAY, MD Ever wonder what all the “buzz” is around bee-pollen? Sorry, I had to! Check out Dr. Moday’s most recent article on Well and Good talking all about what makes these tiny-nutrient packed particles a super-food for lowering inflammation and decreasing allergy symptoms.

FEBRUARY 6, 2019 by DR. HEATHER MODAY, MD I used to believe in the ability to bio-hack. That is, the ability to use a quick fix to overcome a health problem or to prevent the adverse effects of behavior by taking a supplement. What I have found in the years of practicing functional medicine

JANUARY 22, 2019 by OLIVIA NEELY, RDN, LD We are so happy to feature this pre-conception preparation guest post from Caroline Grace Ashurst, M.Ac., Dipl.Ac., founder of Restorative Harmony Acupuncture. Caroline is passionate about Women’s Health & Fertility. She helps facilitate support, empowerment, and transformation through traditional healing. She received her Master’s Degree in Acupuncture

JANUARY 20, 2019 by DR. HEATHER MODAY, MD Osteoporosis  literally means “porous bone”. It is a state in which the density and quality of bone is reduced. As bones become more porous and fragile, the risk of fracture is greatly increased. This process occurs silently and progressively and often there are no symptoms

DECEMBER 19, 2018 by OLIVIA NEELY, RDN, LD Welcome to another In the Kitchen post where I’m taking the anxiety and worry out of the kitchen and showing you how to make real food happen! Because let’s get real, life is already complicated enough without having to worry about what we need to be eating. This

NOVEMBER 28, 2018 by DR. HEATHER MODAY, MD Hello Readers! I am very excited this week to have an amazing guest post from our friend and colleague Greg Yeutter. He is a specialist and entrepreneur in everything “light”  related.  To quote the Philly Startup Leaders website: “Yeutter’s been working on “the blue light problem” since 2011, when he first

NOVEMBER 12, 2018 by OLIVIA NEELY, RDN, LD Welcome to another In the Kitchen post where I’m taking the anxiety and worry out of the kitchen and showing you how to make real food happen! Because let’s get real, life is already complicated enough without having to worry about what we need to be eating. This

NOVEMBER 6, 2018 by DR. HEATHER MODAY, MD There are certain mindsets and attitudes that people must possess to get the best outcomes in their health. Nowhere is this more obvious than in the world of functional medicine. For the most part, people who seek out functional medicine are open-minded and looking for an

OCTOBER 23, 2018 by DR. HEATHER MODAY, MD What is the ”flu” ? The “flu” as we call it is usually caused by the influenza virus, although there are likely many other viruses that cause similar symptoms.  Symptoms can be mild to severe.  The most common symptoms include high fever, runny nose, sore throat,

OCTOBER 17, 2018 by OLIVIA NEELY, RDN, LD Welcome to another In the Kitchen post where I’m taking the anxiety and worry out of the kitchen and showing you how to make real food happen! Because let’s get real, life is already complicated enough without having to worry about what we need to be eating. This

What is Lactic Acid Fermentation? The process of lactic acid fermentation transforms salt and complex or simple sugars from whole foods (in this case carbohydrates from cabbage) into ferments. When submerged in a brine, the bacteria begin to convert sugars in the cabbage into lactic acid; this is a natural preservative

SEPTEMBER 25, 2018 by DR. HEATHER MODAY, MD Learn about the health risks posed by BPA-free plastics and other widespread varieties. One particular topic that seems to draw a lot of confusion with the patients at our practice, and the one we will focus on today, is why we should avoid plastics whenever possible, including BPA-free

SEPTEMBER 18, 2018 by OLIVIA NEELY, RDN, LD “I feel like a different person. When I started at the Moday Center, my hypothyroidism was causing symptoms like hair loss, brittle nails, weight gain, and a general depressive mood. I didn’t feel like myself, and my symptoms were making it difficult for me to

SEPTEMBER 18, 2018 by OLIVIA NEELY, RDN, LD Just about everyone can benefit by simplifying certain areas of their lives. This could mean cleaning out that overloaded closet, or even saying “no” to events that we feel obligated to attend (when in reality the world would keep spinning without us there). Diet is

AUGUST 14, 2018 by DR. HEATHER MODAY, MD As part of every work up with a patient, I order testing for vitamin and mineral levels. After reviewing the tests, my patients are often shocked. They often ask-” Why doesn’t my doctor order vitamin and mineral levels on me?”  I wish I had an

JUNE 13, 2018 by DR. HEATHER MODAY, MD LISTEN TO PODCAST

JUNE 13, 2018 by DR. HEATHER MODAY, MD LISTEN TO PODCAST

JUNE 13, 2018 by DR. HEATHER MODAY, MD LISTEN TO PODCAST

MARCH 7, 2018 by OLIVIA NEELY, RDN, LD There’s no better time to talk about heart health than February: good ol’ National Heart Month. But wait, it’s March! Yes, yes. I realize this is coming at you a little behind schedule. Or is it? Because when I hear some of the old, outdated

FEBRUARY 28, 2018 by DR. HEATHER MODAY, MD Let’s get something straight: Exercising can be REALLY embarrassing, especially in the beginning. It can also be confusing, draining, frustrating, and downright painful at times. No wonder most people don’t like to exercise! In fact, I have found there are two main factors most likely holding you back

FEBRUARY 15, 2018 by OLIVIA NEELY, RDN, LD As many of you have seen on social media, our office recently participated in a 30-day elimination diet. This included elimination of eggs, caffeine, alcohol, industrial seed oils, added sugars, gluten, soy and dairy. Why do an elimination diet? The quick and dirty answer is that relying too

FEBRUARY 7, 2018 by DR. HEATHER MODAY, MD There is a lot of confusion over what types of cookware to use. Does aluminum cause Alzheimer’s? Is teflon bad for you? Is there any non stick pan that is safe? Because of this, we have created a definitive guide to safe cookware. Let’s get started! How to

FEBRUARY 1, 2018 by OLIVIA NEELY, RDN, LD “The key has been finding the cause and not treating just the symptoms!” In the New Year, we’ve decided to bring you real stories of real people who have found healing through the Moday Center. Today, we’re talking with Betty. Betty came to us on multiple

JANUARY 25, 2018 by OLIVIA NEELY, RDN, LD You might feel like overhauling your health has to be a huge undertaking. The truth is there are a few small, simple lifestyle changes to improve health and wellbeing vastly. Start small to experience a real difference in the way you feel every single day, and you

OCTOBER 30, 2017 by OLIVIA NEELY, RDN, LD stir fry dinner meal or leftovers stored in glass containers I get it. Switching to eating real foods at every meal can be hard at first… that’s why I’m here. I want to make sure that you are equipped with easy to prepare, whole food, get

OCTOBER 18, 2017 by OLIVIA NEELY, RDN, LD Looking for a quick, scrumptious pumpkin spice breakfast? This one is high in protein for an energy-boosting start to your day. What is better than a quick breakfast? A quick breakfast that is also high in protein to help with weight loss and better sleep AND is full of

OCTOBER 17, 2017 by DR. HEATHER MODAY, MD Why am I sniffling and sneezing in the fall? It must be a cold. Allergies happen in the spring, right? Actually, fall and winter allergies are really common and often get confused with a viral infection. Yes, fall allergies are a real thing. The biggest culprit behind

OCTOBER 5, 2017 by OLIVIA NEELY, RDN, LD Keeping a minimalist kitchen will do more than declutter your mind. It could help you make better food choices. As many of you know, I have been harnessing my inner “minimalist” over the past few years. You can read more about my journey here. For those of you who aren’t

SEPTEMBER 22, 2017 by DR. HEATHER MODAY, MD Our own Dr. Heather Moday weighed in on the question, “What Are Adaptogens?” in a recent article for Be Well Philly. Used in Ayurvedic and Chinese medicine for ages, adaptogens are growing in mainstream popularity due to their ability to support and balance the body’s systems. Added to

AUGUST 28, 2017 by OLIVIA NEELY, RDN, LD I am LOVING this recipe from Paleo Gluten Free Eats, a quick and easy breakfast that can practically be made the night before. Sweet Potato Breakfast Bowl        Roast up some sweet potatoes while you’re cooking dinner.Throw whole-roasted sweet potatoes in the blender along with some nut butter and

JULY 12, 2017 by OLIVIA NEELY, RDN, LD Pizza night is always a crowd favorite. I remember my mom hosting homemade pizza night when I was young and although the recipes I use today in my own kitchen are slightly different (mostly Paleo), the memories it makes are no different! I am always on

JUNE 29, 2017 by OLIVIA NEELY, RDN, LD Enjoy your matcha latte all year round! Check out my previous blog on the health benefits of matcha tea and to find the recipe for those maybe cooler-than-normal summer evenings.As for these beautiful summer days – make it on ice! Get your ingredients with Thrive Market.

JUNE 26, 2017 by OLIVIA NEELY, RDN, LD Remember, eggs make a quick, high protein, easy-to-make breakfast! An extra bonus of making eggs in the morning is there is no excuse to not include lots and lots of vegetables. This is a wonderful way to manage your bodies stress-response system, have energy for

JUNE 22, 2017 by OLIVIA NEELY, RDN, LD When was the last time you enjoyed oatmeal without fruit, nuts, syrup, or (hopefully not) out of an instant ready-to-eat bag? Well… it’s time to re-think your oatmeal. Oatmeal doesn’t just have to be sweet. It can be so deliciously savory and enjoyed at any meal

UNE 16, 2017 by OLIVIA NEELY, RDN, LD Stress. It appears in our lives in too many ways to count. Some stress is needed: there are studies proving it’s healthy to some degree. THAT is the key – “to some degree.” I could easily launch into a blog about hypothalamic–pituitary–adrenal (HPA) axis dysfunction,

JUNE 14, 2017 by OLIVIA NEELY, RDN, LD Just wanted to quickly share an example of one of my favorite MACRO-trio breakfasts by far! Not sure what that is? Check out my blog posts on this meal plan that can benefit everyone here. Because @letsgetreal_rd people.. breakfast is important! And it’s so easy… 1. Fry plantains in coconut oil

MAY 11, 2017 by OLIVIA NEELY, RDN, LD Read about the benefits of collagen proteins for your gut and overall health – and find 2 great recipes! Loving your gut should be a daily responsibility. I’ve talked amazing benefits of probiotics and why they are so important here. But there is so much more to gut health than probiotics! Collagen

MARCH 27, 2017 by OLIVIA NEELY, RDN, LD The quick answer is: it depends. Are you getting supplements that contain a potentially dangerous combination of fillers and questionable ingredients? Then yes, these might not be helping you reach your health goals… and what a waste of money! This is what happens when regulation laws aren’t

MARCH 17, 2017 by OLIVIA NEELY, RDN, LD (originally posted by Andrea Nakayama) When it comes to a Paleo diet, nuts can be a paramount part of the protocol. They provide us with good fats, complex carbohydrates, protein, vitamins, minerals and fiber. The key minerals that nuts contain include magnesium, zinc, selenium and copper —

ARCH 9, 2017 by OLIVIA NEELY, RDN, LD Okay, I’m just going to be honest and tell you all that I get overwhelmed sometimes with everything I think I need to do. I usually manage it pretty well, but lately I’ve had a little voice in my head that sounds something like this: “There

MARCH 1, 2017 by OLIVIA NEELY, RDN, LD If you’ve been loving matcha lately, you’ll love this matcha latte recipe! It is creamy, with the faint bittersweet green notes of tea and a touch of vanilla. A little honey goes a long way to sweeten this latte, while collagen peptides and spirulina give

FEBRUARY 22, 2017 by OLIVIA NEELY, RDN, LD In the last post I discussed everything carbohydrate. Now, we’re onto the next…. MACRONUTRIENT #2: Protein Proteins are made out of amino acids, which are simple organic compounds that combine to form hormones, enzymes and neurotransmitters (brain chemicals). They’re essential to life and aid in metabolism, strength, repair and

FEBRUARY 21, 2017 by DR. HEATHER MODAY, MD When anxiety is running high, meditation can feel impossible. Thankfully, meditation isn’t the only method for reducing stress and reclaiming your calm. Here are some alternatives to meditation you can learn in our Philadelphia office.  You’ve heard it before. Meditation is the next big thing. Everyone

FEBRUARY 8, 2017 by OLIVIA NEELY, RDN, LD This is part 2 in our series about the MACRO-trio lifestyle diet plan, brought to you by Philadelphia nutritionist Olivia Neely, RDN, LD. See part 1 in our series offering a whole-food alternative to Philadelphia weight loss! In Part 1 of this series, I introduced my lifestyle

JANUARY 26, 2017 by OLIVIA NEELY, RDN, LD Plenty of weight loss programs in Philadelphia center on severe calorie restriction, appetite suppression through medications, and exercising ’til you drop. Introducing the MACRO-trio plan: a baseline diet that can benefit everyone, and the best part is you might need to eat more than you do now.  As

JANUARY 16, 2017 by OLIVIA NEELY, RDN, LD If you’re anything like me you may sometimes think you are somehow immune to cold and flu season. You know the whole train of thought that goes something like this – I eat well, I take my supplements, I exercise… I won’t catch anything. Serves

JANUARY 13, 2017 by DR. HEATHER MODAY, MD I never thought of myself as an athlete. Running makes me feel like my body is decaying one step at a time and I never participated in sports (hate competition). It might surprise people then that last month I participated in my own personal 30-day

DECEMBER 28, 2016 by DR. HEATHER MODAY, MD Not sure if you should avoid gluten? The Moday Center, which offers gluten sensitivity testing in Philadelphia, weighs in with the two best ways to find out. You can do one of these tests for gluten sensitivity at home – though we recommend consulting a

DECEMBER 22, 2016 by DR. HEATHER MODAY, MD Have you gone to your doctor with digestive or other symptoms, only to be given a prescription for drugs and no answers? If you’re one of the many people who think they may have a gluten sensitivity but are simply told that “your celiac testing was

DECEMBER 9, 2016 by OLIVIA NEELY, RDN, LD By now you have probably heard of bone broth. But what is it really and does it deliver the health benefits it boasts?? Let’s find out… Bone broth can be made from the bones of beef, bison, lamb, poultry, fish or even scrap vegetables. Just start

DECEMBER 1, 2016 by OLIVIA NEELY, RDN, LD Kefir is one of the easiest ways make sure everyone in the family gets enough probiotics – eating a few forkfuls of a raw sauerkraut before a meal is also pretty easy (see my food prescription and brands I recommend here)!  The best way to

DECEMBER 1, 2016 by OLIVIA NEELY, RDN, LD By now hopefully we all know the wonderul health benefits of both probiotic and prebiotics. There really is no excuse not to include these both in supplement form and whole food form in your diet daily. Another key component of probiotcs is to keep switching them up!

DECEMBER 1, 2016 by OLIVIA NEELY, RDN, LD It’s that time of year again when having something warm to sip on is a necessity. Below is a recipe that has been my favorite go-to this week. Not only does it satisfy the need for something warm but it is full of healthy fats,

NOVEMBER 30, 2016 by OLIVIA NEELY, RDN, LD Scrambled eggs, though packed with nutrients, can get, well, boring over time. Get creative with this recipe! If you want to mix in breakfast sausage, spinach, beans or any other vegetables, feel free! *makes 8-9 egg cups Ingredients: 6 eggs4 pieces of quality bacon, cooked & cut into

NOVEMBER 30, 2016 by OLIVIA NEELY, RDN, LD Ingredients: 4 chicken breasts2 lemons, halved1 head of garlic, halved2 sprigs fresh rosemary, shreddedLemon pepperSea salt, to taste Instructions:  Place lemon and garlic halves in bottom of slow cooker, cut sides up.Sprinkle rosemary on top of garlic and lemons. Season chicken with lemon pepper and sea salt and

NOVEMBER 30, 2016 by OLIVIA NEELY, RDN, LD One of the biggest challenges people experience when trying to cut down on sugar in their diet for whatever reason is beverage options, or rather lack of options. While water is of course the best choice, here are a few options to consider: Infused Water We always have

NOVEMBER 29, 2016 by OLIVIA NEELY, RDN, LD Enjoy this no-fuss sausage any time of day: as a good breakfast protein (make sure to get those neurotransmitters working for you first thing in the morning – you’ll be thankful when it comes bedtime!), a mid-day snack or an accompaniment to your dinner meal. Ingredients 1

NOVEMBER 29, 2016 by OLIVIA NEELY, RDN, LD This recipe is from Nourishing Traditions by Sally Fallon. It is a great pie crust for people who cannot eat nuts. When it first comes out of the oven, it will be delicate and flaky. After it sits in the fridge overnight, it will get firm

NOVEMBER 29, 2016 by OLIVIA NEELY, RDN, LD Ingredients: 16 ounces berries, can be frozen3 pears, or apple, peeled and chopped1/2 cup water2 tablespoons lemon juice10-15 drops stevia, to taste1 coconut crust, fully baked in a 9 inch pie plate1 tablespoon gelatin (Vital Proteins brand found here) Servings: 6 – Time: 6 hours Steps: Please see the Coconut Pie Crust recipe

NOVEMBER 29, 2016 by OLIVIA NEELY, RDN, LD Recipe from Andrea Nakayama at Replenish PDX. Ingredients walnut crust 6 large medjool dates, pitted2 cups raw walnuts1 heaping tspn cinnamon½ tspn vanilla extract¼ cup coconut flour1-2 Tbspn coconut oilpinch of salt apple filling 4 large apples (fuji or gala are perfect), washed and thinly sliced2 tspn ground cinnamon1 tspn

NOVEMBER 21, 2016 by OLIVIA NEELY, RDN, LD (picture and recipe courtesy of Andrea Nakayama) Looking for a little something sweet that won’t send your blood sugars on roller coaster ride? Look no further than these delicious lemon scones! With a good balance of protein, healthy fats and grain-free carbs you won’t have to worry

NOVEMBER 16, 2016 by OLIVIA NEELY, RDN, LD It’s that time of year again: when one season evolves into another and brings with it a whole new beauty to the day. After living in Texas for the past few years I for one am so welcoming this change in seasons. It is amazing

NOVEMBER 16, 2016 by OLIVIA NEELY, RDN, LD Oat bran provides soluble fiber in the form of beta-glucan which provides essential food for your good gut bacteria making it a prebiotic. PRO-TIP: prebiotics are fuel for probiotics and without them probiotics will not thrive in our gut! Oat bran absorbs water and swells in the

NOVEMBER 11, 2016 by DR. HEATHER MODAY, MD I spend a lot of time talking with my clients about how toxins in our environment cause damage to our bodies. This damage can manifest as all sorts of symptoms including headaches, weight gain, rashes, brain fog, fatigue, body aches or even issues such as cancer,

NOVEMBER 2, 2016 by OLIVIA NEELY, RDN, LD This is a new feature at The Moday Center – Every month we will highlight one vitamin or mineral and tell you why you need it it, how much and where to get it in your diet. Also, who really needs to supplement with it,

AUGUST 25, 2015 by DR. HEATHER MODAY, MD So what does insulin resistance mean and why does it make us fat? Well, this is sort of the chicken and the egg story. But really it comes down to  stress, sugar and hormones. You see insulin is a hormone that is released from our pancreas

JANUARY 23, 2016 by DR. HEATHER MODAY, MD So I loved the original Rocky from 1976 and I am looking forward to seeing Creed when I get around to it. In general, I love a story  about overcoming obstacles and reaching your goals against all odds. I especially love that every day I can

NOVEMBER 24, 2015 by DR. HEATHER MODAY, MD Well, in terms of semantics- no. This may come as a shock to many of my clients as one of my go-to standard tests is  a 4 point cortisol and DHEA saliva test. So let me explain, adrenal fatigue is not a medical term, but it’s

OCTOBER 20, 2015 by DR. HEATHER MODAY, MD One of the biggest complaints I hear from my patients concerns their brain function – brain fog, lack of concentration, failing memory etc. Sure many of us around 40 start to get concerned about forgetting where we parked our car, or someone’s name, or –

SEPTEMBER 4, 2015 by DR. HEATHER MODAY, MD Who should be taking care of my thyroid? It’s a question we should all ask ourselves. There is much talk about this butterfly shaped gland at the base of our neck, mostly about why things go awry and how this affects us in terms of symptoms.

APRIL 10, 2015 by DR. HEATHER MODAY, MD Stressed in the city? Some studies show that urban dwellers have higher levels of stress than their suburban and rural counterparts do. But others say that living in a suburban or rural setting can be isolating- causing significant loneliness.  So we all know what stress is right? It’s

MARCH 9, 2015 by DR. HEATHER MODAY, MD “The bed is a bundle of paradoxes: we go to it with reluctance, yet we quit it with regret; we make up our minds every night to leave it early, but we make up our bodies every morning to keep it late.” Charles Caleb Colton Ah sleep….

FEBRUARY 23, 2015 by DR. HEATHER MODAY, MD Can you imagine? The thought of this statement just a few weeks ago would be ludicrous, despite the years of research and the efforts of some nutrition experts calling for a ceasefire on this incredible and absolutely necessary molecule. Physicians and their diligent patients have