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About Dr. Margaret Litchy-Miller

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So far Dr. Margaret Litchy-Miller has created 14 blog entries.

August Recipe – Blackened Fish Tacos with Slaw

Prep Time: 15 Minutes Total Time: 25 Minutes Ingredients 1 lb. cod fillets approximately ¾ - 1 inch thick 2-3 Tbsp. olive oilor the cooking oil of your choice Blackened Seasoning 1 tsp. paprika ¼ tsp. garlic powder ½ tsp. black pepper 1/8 – ¼ tsp. cayenne pepper depending on your spice preference ¼ tsp. oregano dried ¾ tsp. salt Slaw Dressing ¼ cup cilantro finely chopped ¼ cup green onions chopped ¼ cup of apple cider vinegar 1 Tbsp. of grainy mustard 1 Tbsp. of honey ¼ cup olive oil To Finish 1- 2 medium fresh lime(s) cut

August Workout

Beginner HIT (High Intensity Training) Workout 3 rounds, 20 seconds of work, 10 seconds of rest Jab, cross, front (right side): Stand with the right foot in front of the left, hips facing to your left side. Bring your arms up into a boxing position. Jab (punch) forward with the right arm, then throw a “cross” punch with the left arm, letting your body rotate as your left arm crosses over your body to the right.

Capitalize on Transitions During Busy Days

Maybe you don’t have a lot of time right now to sit and breathe. But did you know that by capitalizing on transitions, you can build in little bits of resilience all day long? Capitalizing on transitions means using the time we spend doing certain consistent activities (think waking up in the morning, commuting, walking to meetings, etc.) in an intentional way to help keep our nervous system relaxed. For instance, consider when you

Supplement of the Month: Sambucus nigra

As everyone hustles to get ready for back to school, we wanted to share an herb that is very safe, tastes great, is very effective, and can be taken every day. Even your kids will love the taste of it. Elderberry, Sambucus Nigra, is an excellent herb to prevent all of those cold and flu viruses you may come into contact with as part of the back to school rush. Qualities: Anti-viral, Diaphoretic, Alterative,

December Workout

It can be so challenging to fit in a quick workout with busy schedules and lifestyles. This month, especially, is no exception! With most of us preparing for, and attending, Holiday celebrations, even a 30-minute workout is just not attainable.  This month, I found a great 12-minute workout. That’s right, 12 minutes! But that’s not the best part…this little gem has been clinically proven to reverse osteoporotic bone loss!!!  Yoga for the win! - Dr.

By |December 31st, 2018|0 Comments

Herb of the Month: Glycerrhiza glabra

With the hustle and bustle of the Holiday Season, I wanted to share an herb with adaptogenic qualities this month. Adaptogenic herbs are known for their ability to help the body resist and recover from stress, and can increase energy and overall vitality. Glycerrhiza is an excellent herb to combat all those cold and flu viruses you may come into contact with at your Holiday gatherings. I use this herb quite frequently, as it

By |December 31st, 2018|0 Comments

November Recipe — Leftover Turkey Tortilla Soup (Whole30 Tortilla Soup)

For most of us, November means a lot of turkey leftovers after celebrating Thanksgiving, along with wondering what to do with them! This month's recipe utilizes my favorite way to use leftover turkey; turkey soup! This paleo friendly recipe is quick, easy, delicious, and can easily be altered to accommodate food sensitivities. – Dr. Margaret Litchy-Miller Prep Time: 5 Minutes Cook Time: 15 Minutes Calories: 510 kcal Ingredients 1 1/2 tablespoons avocado oil 1 medium onion chopped 3 cloves garlic minced 1 teaspoons garlic

By |November 27th, 2018|0 Comments

November Workout

"Squeezing in this 30 minute HIIT (High Intesity Interval Training) workout today will contribute to your goal of 150 minutes of physical activity each week. I particularly like HIIT workouts because they they go by fast, are effective in conditioning your heart and cardiovascular system, and produce results! I hope you enjoy this workout as much as I did!" - Dr. Margaret Litchy-Miller Recipe For a HIIT Workout Perform each exercise in order for 45 seconds

By |November 27th, 2018|0 Comments

Top 5 Natural Cold and Flu Remedies for Kids

It’s that time of year again, and your kids will be bringing home more than homework and art projects from school, and sharing more than toys and snacks with friends.  Rhinovirus, influenza, and adenovirus are just a few of the viruses that can bring congestion, fever, sore throat and body aches to you and your family this cold and flu season.  And, while it may impossible to stop these contagious viruses from entering your home

Taming the Halloween Sugar Monster

Halloween is right around the corner, and for those of us who are trying to watch our sugar intake, this is not a favorite season. The availability of candy makes it very difficult to stay away from sugar, as everyone seems to have it out for all to enjoy. Finding ways to tame a sweet tooth without feeling like you are sacrificing may ensure that you do not overindulge. We all know that sugar isn’t