Cheat Codes to Save Time & Money on Your Healthcare

What your insurance company doesn’t want you to know…

Everything does NOT have to go through insurance.

There are many cases where paying cash—out of pocket—can be cheaper, faster, and far less stressful than using your insurance. This applies to both prescriptions and imaging, such as MRIs or ultrasounds. 

AND… you can apply what you spent to your deductible. 

Let’s walk through how to work smarter, not harder, when it comes to your care.

1. Pay Cash for Medications

You don’t have to use your insurance card to get a reasonable price—sometimes, it costs you more.

Here’s how to find lower prices:

• Ask us about in-clinic wholesale prices

• Try Mark Cuban’s Cost Plus Drugs: costplusdrugs.com

• Check GoodRx.com or RxSaver.com for real-time pharmacy coupons

• Ask your local pharmacy to apply a discount code and give you a cash price

• You might pay less than your insurance copay

Bonus: Paying cash often helps you skip prior authorization delays and start your treatment faster.

2. Pay Cash for Imaging

Need an MRI, CT, or ultrasound? You can get it quickly—and affordably—without going through insurance.

Cash-pay pricing at local centers:

• MRI: ~$350

• CT Scan: ~$250

• Ultrasound: ~$100–150

We can refer you directly to imaging partners who:

• Offer same-week appointments

• Don’t charge hidden facility fees

• Provide transparent pricing up front

No delays, no insurance headaches, and no surprise bills.

3. Pay Cash for Labs

Lab work doesn’t need to cost hundreds of dollars. Many panels are surprisingly affordable when paid directly.

Examples:

• Basic labs (CBC, CMP, lipids, TSH): $5–15 each

• Functional testing (GI-MAP, DUTCH, nutrient panels) - not covered by insurance

• Ask us for a bundled cash-pay lab quote

You get fast results and full control over your care, with no surprise billing.

4. Get Credit for What You Spend

Even if you pay cash, you may still be able to apply those expenses toward your insurance deductible or out-of-pocket maximum.

Here’s how:

• Ask for an itemized receipt or superbill

• Submit it to your insurance with a member-submitted claim form

• Tell your insurer: "Please apply this to my deductible."

We’re happy to help you generate the documentation you need.

5. When to Skip Insurance

Consider paying cash if:

• You haven’t met your deductible

• You need fast access to treatment without red tape

• You’re ordering advanced testing that isn’t covered (GI-MAP, DUTCH, etc.)

It’s not about skipping coverage—it’s about being smart and strategic with your care.

6. We’re Here to Help

Ask us about:

• Prescription pricing

• Imaging referrals

• Discount pharmacy options

• Cash-pay lab tests

• Insurance workarounds that save time and money

Prior Authorizations - Why Is My Medication or Test Being Delayed?

A Look Behind the Scenes at Prior Authorizations

If you’ve ever been told, “We’re just waiting on your insurance to approve it,” or “We need more information from your doctor,” then you have been trapped in a process called prior authorization (PA).

At Seeds of Health DPC, care should be clear, compassionate, and timely. But the reality of navigating insurance is that we often hit roadblocks—even when we know exactly what we need and why.

Let’s pull back the curtain on what’s happening when a prior authorization is required, and how you can partner with us to make the process smoother and faster.

What Is a Prior Authorization?

A prior authorization is when your insurance company requires your doctor to get approval before they agree to pay for a medication, test, treatment, or procedure.

In theory, it’s meant to ensure appropriate use. In practice, it creates a frustrating delay in care for both patients and doctors, especially when the treatment is medically necessary and evidence-based.

What Happens Behind the Scenes?

From the outside, it might feel like everything is “on hold.” But here’s what’s happening in our clinic after your prescription or test order gets flagged for PA:

What Happens Behind the Scenes During a Prior Authorization

When your prescription or test requires prior authorization (PA), here’s what we do on your behalf—and how long each step typically takes:

1. Notification (1–2 business days)
   We have been (hopefully) alerted by your pharmacy, lab, or imaging center that your insurance company requires prior authorization before covering the cost.

2. Chart Review (1 business day)
   My assistant and I review your medical history, recent symptoms, and treatment attempts to ensure we clearly explain why the medication or test is medically necessary.

3. Documentation (1–3 business days)
   We complete detailed insurance-specific forms, write a letter of medical necessity, and gather supporting materials, such as lab results, imaging reports, and visit notes.

4. Submission (same day)
   We fax or upload the whole packet of documentation to your insurance portal. Sometimes we have to submit it more than once if the system is delayed or incomplete.

5. Waiting Game (3–10 business days)
   The insurance company reviews your case. They may approve it, request more information, or issue a denial.

6. Appeal (if needed: add 5–7 business days)
   If denied, I may need to schedule a peer-to-peer phone call with an insurance medical director or submit a formal appeal letter with further documentation.

➡️ Total estimated timeline: 5 to 14 business days, depending on the complexity and how quickly your insurance responds. It can take longer if additional steps or appeals are required.

Common Medications That Often Require PA

Even when the need is obvious, insurers may delay coverage for:

• Ozempic, Wegovy, Mounjaro (for diabetes or weight loss)

• Testosterone therapy

• CGMs (continuous glucose monitors)

• Newer ADHD or antidepressant medications

• Certain inhalers, injectables, and biologics

🧪 Tests & Services That May Require PA

• MRIs, CTs, PET scans

• Sleep studies

• Specialty labs (like GI-MAP, DUTCH, or pharmacogenomic testing)

• Infusions or high-cost injections

• Physical therapy or specialist referrals

Any procedure other than an ultrasound or X-ray essentially requires pre-approval from your insurance.

These are not fringe treatments—they’re often standard of care. However, cost or insurance policies can still trigger a PA.

🤝 How You Can Help Us Help You

You are not powerless in this process. In fact, there are specific ways you can speed things up and strengthen our case:

1. Share your full symptom story
   Be specific about when symptoms started, how they affect daily life, and what has or hasn’t helped.

2. Let us know what you’ve already tried
   If this is a medication PA, list any other drugs or treatments you’ve used, and whether they worked or caused side effects. (Even “it didn’t help much” is useful.) Insurance requires us to disclose this information, even though they should already have a record of it. They want to know the medication, dose, when you took it, and for how long, as well as any side effects or reactions you experienced.

3. Be open to a “trial” medication.
   Sometimes insurers require a step-wise approach: trying a lower-cost option first before approving the one we want. We can guide you through this if needed.

4. Watch your insurance portal or mail.
   Occasionally, you may get notifications before we do. Share any approval or denial letters you receive.

5. Consider out-of-pocket options
   Sometimes the cash price (via GoodRx, Mark Cuban’s Cost Plus Drugs, or our in-office pharmacy) is cheaper than using insurance, without any wait.

A Note from Dr. Angela

When we prescribe something, it's because I believe it's the right step for your health, not because of trends, pressure, or shortcuts. We don’t get any kickbacks from pharmaceuticals for your medications (nor do most doctors, for that matter). 

And when insurance makes us jump through hoops, it doesn't mean you're not sick enough, or don't qualify—it means the system is flawed. But I will continue to advocate for you, document thoroughly, appeal when needed, and push back—because your health is worth it.

If you’re stuck in the PA process now, or the pharmacy has just told you that something “needs approval,” please don’t hesitate to reach out. We’re in this together—and we’re fighting for your care every day.

It’s Not Just About Him: Men’s Health Affects Everyone They Love

Men’s Health Month is often framed as a personal to-do list: get a check-up, manage stress, eat better. But real men’s health doesn’t happen in isolation. The effects ripple outward to partners, kids, chosen family, friends, and communities.

When men neglect their health—whether it’s pushing through chronic pain, ignoring mental health, or skipping preventive care—those around them often feel the impact. Loved ones may carry the emotional strain, take on extra responsibilities, or struggle with worry and helplessness.

But when men prioritize their well-being, everything shifts. They’re more present in relationships. They model healthy behavior for the next generation. They contribute to communities with clarity, energy, and compassion.

Whether it’s a partner encouraging a doctor’s visit, a friend checking in, or a parent wanting to be around for their kids, health is always relational.

This Men’s Health Month, let’s recognize that taking care of yourself is also taking care of the people who matter most to you because it’s not just about him.

At Seeds of Health DPC, we offer inclusive, whole-person care for men that strengthens not just individuals, but the connections that matter most.

When Men Thrive, We All Do: How Men’s Health Strengthens Relationships and Families

Men’s health isn’t just a personal win—it’s a collective one. When men feel well physically, mentally, and emotionally, their presence deepens, their patience grows, and their capacity to support others expands.

Thriving men are more engaged partners, nurturing parents, dependable friends, and grounded leaders. Their wellness fosters stability in households, promotes self-care among younger generations, and contributes to the development of stronger, healthier communities.

But thriving doesn’t happen by accident. It takes intention—caring for mental health, addressing chronic symptoms early, moving the body regularly, and staying connected to others.

This Men’s Health Month, let’s move beyond crisis prevention and start cultivating long-term wellness for the benefit of everyone connected to the men in our lives.

Because when men thrive, their relationships thrive. Families feel safer. Communities grow stronger. And we all do better.

At Seeds of Health DPC, we support men in building health from the inside out—because their vitality matters to everyone around them.

From Silence to Support: How Empathy Can Transform Men’s Health

For generations, men have been taught to “tough it out”—to stay silent about pain, fatigue, mental strain, or emotional struggle. But that silence has a cost.

Men are less likely to seek help for depression, more likely to die from preventable conditions, and often delay care until illness is advanced.

What if the answer isn’t just more awareness—but more empathy?

Changing men’s health outcomes starts with creating space for vulnerability. When we normalize real conversations about mental health, aging, stress, and fear—without shame—we invite men to show up for themselves and each other.

Support looks like a friend checking in, a partner encouraging rest, or a doctor who listens without judgment.

This Men’s Health Month, let’s move from silence to support—and build a culture where men’s health includes mental, emotional, and relational well-being too.

Seeds of Health DPC offers care that meets men where they are—with compassion, curiosity, and a whole-person approach.

Beyond Check-Ups: What Men’s Health Month Should Really Be About

June is Men’s Health Month—a time when we encourage men to schedule check-ups, screen for prostate and colon cancer, and get their blood pressure and cholesterol checked. But real health goes beyond the annual physical.

True well-being means addressing the everyday habits that shape long-term health:

• Stress management – Chronic stress impacts sleep, hormones, and heart health. Men often push through without seeking support.

• Movement – It’s not just about hitting the gym. Regular, sustainable movement like walking, biking, or yard work makes a difference.

• Nutrition – High blood pressure, fatigue, and brain fog often start with what’s on your plate.

• Sleep – Many men normalize poor sleep. Restorative sleep is a foundation, not a luxury.

• Connection – Loneliness is a silent risk factor for early death. Meaningful friendships and time with loved ones are medicine.

Check-ups are important—but they’re just the beginning. This month, let’s talk about the deeper work of building strong, vibrant health from the inside out.

Seeds of Health DPC supports men in reclaiming their health with personalized care that looks at the whole picture.

Beyond the Common Cold: Viral Impostors That Fool Us Every Season

Decades of surveillance studies show that 30 – 50 percent of all common-cold episodes are caused by rhinoviruses—a large family of more than 150 serotypes that thrive in the cool, moist lining of the nose and throat. However, every runny nose is not due to the garden-variety rhinovirus. A surprising lineup of other pathogens can start off looking identical to a cold before revealing their true colors. Knowing the difference helps you decide when to rest, test, and seek treatment or protect loved ones who are more vulnerable.

Why We Mix Them Up

Most cold-like viruses invade through the same doorway—your nose and sinuses—so the first symptoms are nearly indistinguishable: congestion, sneezing, scratchy throat, maybe a light fever. The plot twist happens a day or two later, when some viruses dive deeper into the lungs, trigger high fevers, frustrate you with pink-eye, or unleash weeks of bone-deep fatigue.

Below is a tour of the top viral “cold impostors” and the clues that set each one apart.

1. Classic & Novel Coronaviruses

   Seasonal Coronaviruses (OC43, 229E, NL63, HKU1): Mild, short-lived stuffy nose. Rarely more than an annoyance.

   COVID-19 (SARS-CoV-2): Starts like a cold, but watch for sudden loss of taste/smell, profound fatigue, or rapid shortness of breath. Long-COVID fatigue can linger for months.

2. Influenza A & B

   Colds rarely keep you in bed all day—flu does. Abrupt high fever, chills, intense body aches, and extreme tiredness are hallmarks. Antivirals can shorten the course if started within 48 hours.

3. Respiratory Syncytial Virus (RSV)

   Benign “head cold” in healthy adults, but a wheezy, chesty menace for babies, older adults, or anyone with asthma/COPD. Winter spikes often overlap with flu.

4. Parainfluenza Viruses

   A croupy, barking cough at 2 a.m.? Think parainfluenza—especially in kids. Adults may feel hoarse and congested without the dramatic cough.

5. Human Metapneumovirus

   RSV’s close cousin. Shows up in late winter/early spring with similar congestion and, in some, lower-respiratory symptoms.

6. Adenovirus

   “The cold that won’t quit.” Add pink-eye or a 102 °F fever that lingers, and adenovirus leaps to the top of the list. Outbreaks often sweep through daycares, dorms, and the military.

7. Enteroviruses (Coxsackie, Echovirus, Enterovirus D68)

   Summer or fall cold season? Blame enteroviruses. Clues: hand-foot-mouth rash in kids, herpangina (tiny throat blisters), or sudden wheeze that mimics asthma.

8. Epstein–Barr Virus (Mononucleosis) & Cytomegalovirus

   Starts as a sore throat with congestion, then wallops you with swollen lymph nodes and crushing fatigue that can last weeks. A negative strep test doesn’t rule it out—ask about mono testing if symptoms linger.

9. Acute HIV Seroconversion

   Early HIV can masquerade as the worst cold or flu you’ve ever had—fever, sore throat, night sweats, diffuse rash. If risk factors are present, prompt testing matters.

10. Wild Cards to Remember

    • Rhinovirus (the true “common cold”)—usually mild, gone in 7-10 days.

    • Measles (prodrome)—three C’s: cough, coryza (stuffy nose), conjunctivitis before the telltale rash.

    • Hantavirus or Lassa fever—rare in the U.S., but early symptoms mimic flu; travel or rodent exposure clues are key.

Red-Flag Clues That It’s Not a Plain Cold

Red Flag / What It Might Signal

Sudden high fever (> 101 °F) & body aches / Influenza, adenovirus, early COVID-19

Loss of taste or smell / COVID-19 (any variant)

Barking cough or noisy breathing / Parainfluenza (croup), RSV

Pink-eye with high fever / Adenovirus

Weeks of profound fatigue & swollen glands / Epstein-Barr (mono), CMV

Rash with fever & runny nose / Measles, acute HIV, enterovirus

Wheeze in infants or seniors / RSV, human metapneumovirus

If you spot one of these clues and aren’t sure what to do, especially in a high-risk family member, reach out to your doctor.

Practical Take-Aways

1. Track the timeline. Colds peak by day 3 and improve by day 7. Anything longer or more severe deserves a closer look.

2. Mind the season. Flu and RSV thrive in winter, enteroviruses rule summer, and coronaviruses spread in cooler months.

3. Respect your fatigue. When tiredness pins you to the couch, don’t push through—rest is medicine.

4. Test when stakes are high. Rapid flu/COVID swabs and Monospot tests guide treatment and prevent the spread to vulnerable friends and family. (NOTE: We have rapid strep, flu, and COVID testing at our office, but NOT Mono.)

5. Stay home if in doubt. You’ll recover faster and protect coworkers, classmates, and at-risk loved ones.

Feeling Under the Weather? We’re Here to Help.

Persistent fever, a cough that’s diving into your chest, or fatigue you can’t shake—let’s sort it out together. Seeds of Health Direct Primary Care offers same- or next-day visits, rapid in-clinic testing, and tailored treatment plans to get you back on your feet.

Seeds of Health Direct Primary Care
3501 Lake Eastbrook Blvd SE, Suite 258
Grand Rapids, MI 49546
☎ (616) 315-0282 • sohdpc.com

Empowering you with knowledge is the first step toward vibrant health. Share this post with a friend who always seems to catch “the longest cold ever”—it might not be a cold at all.

What’s Triggering Your Fatigue, Skin Issues, or Brain Fog? It Might Be Your Gut

Tired, bloated, anxious after eating?
You might be dealing with a food sensitivity—a delayed, subtle immune response that can affect your gut, skin, joints, or mood days after you eat the food.

👀 Most commonly reactive food:

• Gluten

• Dairy (casein and/or whey)

• Eggs

• Soy

• Corn

• Nightshades (tomatoes, peppers)

• Additives (e.g., food dyes, preservatives)

🌀 Common symptoms:

• Fatigue or brain fog

• Eczema, acne, or rashes

• Headaches or joint pain

• Mood changes or anxiety

• Bloating, gas, irregular stools

🧠 Food sensitivities often reflect deeper immune or gut imbalance. Elimination diets are commonly used to identify intolerances. More controversial testing is available, and despite varying opinions, such tests can be invaluable in the properly selected patient.

Food Intolerance 101: It’s Not in Your Head—It’s in Your Gut

Does milk make you gassy—or does broccoli bloat you up like a balloon?
You may not be allergic—just intolerant. Food intolerances are digestive issues, not immune reactions, and they’re more common than you think.

🥛 Examples of common food intolerances:

• Lactose (milk sugar)

• Fructose (found in fruits, honey)

• FODMAPs (in onions, beans, garlic)

• Histamines (in aged cheeses, wine)

• Gluten (in non-celiac sensitivity)

💬 Typical symptoms:

• Bloating, gas, or abdominal cramping

• Loose stools or constipation

• Reflux or nausea

• Brain fog or fatigue

• Headaches

💡 Unlike allergies, intolerances are often dose-dependent, meaning you might tolerate small amounts with or without enzyme support.

More Than a Title: Honoring the Spirit of Motherhood By Dr. Angela Andrews

At Seeds of Health, we believe healing begins in relationship — and few relationships shape us more than the ones we have with our mothers and the women who mother us.

On this Mother’s Day, I want to pause and reflect on what motherhood truly means. For some, it’s the memory of a mother’s embrace, a voice that soothed fevered nights, or meals made with love and intention. For others, it’s more complex — a patchwork of longing, loss, resilience, and redefinition.

Motherhood is not just a biological role. It is a posture of love and responsibility. It is expressed in nurturing a child, guiding a student, protecting a sibling, or simply showing up when someone needs to be reminded they are not alone. Some of the fiercest, most tender mothers I know have never given birth — but they have poured themselves into the lives of others with deep, unshakable love.

As a physician, I’ve witnessed motherhood in many forms:

• In the patient balancing caregiving with her own chronic illness.

• In the woman grieving a child she never got to hold.

• In the aunt raising her niece as her own.

• In the grandmother who steps in with steady hands and an open heart.

• And in the mother who shows up in a thousand quiet ways — soothing, sacrificing, staying present — even when no one is watching.

Today, I also want to acknowledge the women for whom Mother’s Day is not a celebration but a tender wound — those facing infertility, those who’ve lost mothers, and those who are mothering without ever being seen or thanked.

May we all take this day to honor the women who mother the world — with their time, their energy, their wisdom, and their love.

And may we each find ways to extend that mothering spirit to ourselves and others — with gentleness, presence, and care.

With gratitude, from our family to yours,
Dr. Angela Andrews
Seeds of Health DPC

The Scoop On Food Allergies

Your immune system retaliates against you —over peanuts?!
That’s the reality for people with food allergies, where even a tiny bite can trigger a powerful immune reaction. These are not just “tummy troubles”—they’re potentially life-threatening.

🔎 Common food allergies:

• Peanuts

• Tree nuts (e.g., almonds, walnuts)

• Shellfish (shrimp, crab)

• Fish (salmon, tuna)

• Milk

• Eggs

• Soy

• Wheat

⚠️ Symptoms may include:

• Hives or an itchy rash

• Swelling of the lips, tongue, and throat

• Vomiting or diarrhea

• Shortness of breath

• Anaphylaxis (emergency!)

👉If you’ve experienced any of these signs, don’t guess. Test.

And make sure you have an EpiPen!

Food Allergy, Intolerance, or Sensitivity? How to Tell the Difference—and Why It Matters

If you’ve ever felt bloated, foggy, itchy, or just “off” after eating, you’re not alone. But what’s really going on? Is it an allergy? A sensitivity? Or just a food your body doesn’t tolerate well?

Let’s clear up the confusion.

🚨 Food Allergy: An Immune Response

A food allergy is a serious and potentially life-threatening immune response. Your body sees a specific food protein (like peanuts or shellfish) as a threat and attacks it—fast.

Common symptoms:

• Hives, swelling, rash

• Shortness of breath, wheezing

• Vomiting or diarrhea

• Anaphylaxis (emergency!)

Onset: Usually within minutes to 2 hours
Diagnosis: IgE testing, skin prick tests
Management: Total avoidance, EpiPen

😣 Food Intolerance: A Digestive Struggle

A food intolerance means your body can’t properly digest something. It may be due to an enzyme deficiency (like lactose), poor gut function, or chemical triggers (like histamines).

Common symptoms:

• Bloating, gas, cramping

• Fatigue or brain fog

• Loose stools

• Delayed onset (hours later)

Onset: Delayed, not immediate
Diagnosis: Food diary, elimination diet
Management: Dose-dependent, often manageable with enzymes or gut support

🌿 Food Sensitivity: A Delayed Immune Response

Food sensitivities are tricky. They're usually driven by a delayed immune response (IgG or non-IgE pathways). These reactions can be subtle, cumulative, and hard to nail down.

Common symptoms:

• Headaches or fatigue

• Joint or muscle pain

• Skin issues (eczema, acne)

• Mood swings, anxiety

Onset: Hours to days after eating
Diagnosis: Elimination diets, or more controversial testing of IgG or MRT testing ( e.g. GI Mapping and/or food sensitivity)
Management: Root cause work —often gut healing, immune modulation

🧠 Why Knowing the Difference Matters

• Allergies need immediate action and clear avoidance.

• Intolerances can often be managed or minimized.

• Sensitivities often signal a deeper issue in the gut or immune system.

At Seeds of Health DPC, we help patients identify the root cause, not just treat symptoms. Want to know more? Email us at info@sohdpc.com.

🩺 How to Keep Blood Sugar Steady (Even When You Eat Carbs… Sometimes)

If you’re managing your blood sugar, whether due to diabetes, prediabetes, or general wellness, you’ve been told to “watch your carbs.” And it’s true: refined and sugary carbs like white bread, crackers, and sweets can cause your blood sugar to spike and crash.

But you don’t have to eliminate all carbs to stay balanced. It’s about making smart choices and pairing your meals with foods that help your body handle sugar better.

Let’s walk through how to do that.

🥦 1. Add Fiber-Rich Foods

Fiber slows down how quickly sugar enters your bloodstream, keeping your energy steady and your blood sugar stable.

Try adding:

• Leafy greens (spinach, kale, arugula)

• Cruciferous veggies (broccoli, cauliflower, cabbage)

• Lentils and beans

• Chia or flax seeds

🥑 2. Include Healthy Fats

Healthy fats don’t raise blood sugar; they keep you fuller and longer.

Try adding:

• Avocado

• Nuts or nut butters

• Olive oil or olives

• Fatty fish like salmon or sardines

🍳 3. Don’t Forget Protein

Protein helps reduce blood sugar spikes after meals and supports appetite control.

Try adding:

• Eggs

• Poultry or fish

• Tofu or tempeh

• Plain Greek yogurt

🥒 4. Use Vinegar & Fermented Foods

Vinegar and fermented foods can help reduce post-meal sugar spikes.

Try:

• A small vinegar-based salad before meals

• Pickled vegetables, kimchi, or sauerkraut

• Apple cider vinegar in water before eating (1–2 tsp diluted)

🌿 5. Flavor With Blood Sugar-Friendly Spices

Some spices support better insulin sensitivity and sugar metabolism.

Try:

• Cinnamon

• Turmeric (paired with black pepper)

• Fenugreek

🧠 Be Carb-Smart, Not Carb-Fearful

The goal isn’t to cut all carbs—it’s to choose wisely and avoid overindulging in processed, high-sugar options. Focus on whole foods, balance your meals, and eat with intention.

Example Swap: Instead of a plain muffin for breakfast, try a veggie omelet with avocado and a few berries on the side.

✨ Want Help Putting It All Together?

To make planning more manageable, we’ve created a printable chart of blood sugar-friendly foods and a list of sample meal ideas. Ask us during your next visit or email us at info@sohdpc.com to get your copy.

Fiber: The Unsung Hero of a Healthy Eating Pattern

Regarding nutrition, fiber doesn’t always get the spotlight—but it should. Fiber is found in fruits, vegetables, whole grains, beans, and nuts, and it plays a decisive role in keeping your digestive system on track, your heart healthy, and even your blood sugar stable. Yet, most people eating a standard American diet (SAD) are falling far short of what their bodies need. Signs that you may be lacking in fiber include frequent constipation, bloating and gas, blood sugar spikes and crashes, uncontrolled cholesterol, frequent issues with diverticulosis, hemorrhoids, inflammation, and more.

So, what does fiber do?

Fiber is the part of plant foods your body can't digest. While that might sound unhelpful at first, it’s actually what makes it so important.

There are two main types of fiber:

1. Soluble fiber dissolves in water to form a gel-like substance. It helps lower cholesterol, slows digestion (which can stabilize blood sugar), and supports heart health.

2. Insoluble fiber adds bulk to your stool and helps food pass more efficiently through the digestive tract, keeping you regular.

Both types are essential—and most plant foods contain a mix of the two.

Fiber and Your Gut Bacteria: Why It Matters

Your gut is home to trillions of bacteria—the gut microbiome. These tiny microbes play a significant role in your health, influencing everything from digestion and immune function to mood, metabolism, and inflammation.

And get this: Fiber is food for your gut bacteria! It fertilizes your internal garden if you will.

Specifically, prebiotic fibers (soluble fiber) are fermented by GOOD bacteria in your colon. This fermentation process produces short-chain fatty acids (SCFAs) like butyrate, acetate, and propionate. These SCFAs are incredibly important for your health.

Here’s what SCFAs and a fiber-fueled microbiome do for you:

• Strengthen the gut lining, reducing “leaky gut” and keeping harmful substances out of your bloodstream  

• Lower inflammation throughout the body  

• Help regulate appetite and blood sugar

• Support immune health

• It even influences brain health and mood via the gut-brain connection (think ANXIETY, DEPRESSION)

When you don’t eat enough fiber, you starve out good gut bacteria— allowing unfriendly bacteria to take over. That imbalance (called dysbiosis) has been linked to conditions like IBS, obesity, type 2 diabetes, autoimmune diseases, and even depression.

So, if you’ve ever heard the phrase, “You are what you eat,”—think of fiber as something you feed yourself and the entire ecosystem inside you.

How Much Fiber Do You Need?

The recommendations vary by age and sex, but here’s a general guide:

• Women under 50: 25 grams/day  

• Men under 50: 38 grams/day  

• Women over 50: 21 grams/day  

• Men over 50: 30 grams/day

It may not seem like much, but the average American gets only about 10–15 grams daily—less than half the recommended amount.

Best Sources of Fiber

It’s not hard to get more fiber if you build meals around whole, plant-based foods. Here are some fiber-rich options:

• Beans and lentils: 1 cup of cooked lentils has about 15 grams  

• Berries: Raspberries have 8 grams per cup  

• Avocados: One avocado offers about 10 grams  

• Chia seeds: 2 tablespoons provide 10 grams  

But take it easy! Ramping up your fiber intake too quickly leads to bloating and gas, belly cramps, worse or new constipation, or even diarrhea. These are clues that your system wasn’t ready!

How do you manage and prevent these symptoms?

• Increase fiber gradually over several days to weeks

• Drink plenty of water (at least 8–10 glasses/day) to help fiber move through your gut

• Balance types of fiber (get both soluble and insoluble)

• Cook vegetables if raw veggies cause discomfort

• Stay active — physical movement helps digestion

Pro tip:
If symptoms are intense, reduce fiber slightly, hydrate well, and then increase again slowly.

Final Thoughts
Adding more fiber to your diet doesn’t require an overhaul—just a few smart swaps. Start your day with oatmeal topped with berries, swap white bread for whole grain, throw some beans into your salad, or sprinkle chia seeds into your smoothie. Click HERE to download sample meal ideas and ways to add soluble and insoluble fiber to your diet. Your gut (and your heart and brain) will thank you.

Spring Clean Your Health: 5 Simple Reset Tips

When most people think of spring cleaning, they picture dusting shelves and organizing closets. But your body and mind deserve a seasonal refresh too! Here are five simple ways to spring clean your health and step into the season feeling lighter and brighter.

1. Refresh Your Plate
Spring brings a colorful bounty of fresh produce. Load up on leafy greens, asparagus, radishes, and berries. Eating seasonally not only tastes better but also delivers the nutrients your body naturally craves this time of year.

2. Reset Your Sleep
Longer daylight hours can throw off your sleep rhythm. Try setting a consistent bedtime, keeping screens out of the bedroom, and embracing early morning sunlight to balance your internal clock.

3. Lighten Up Movement
You don't have to hit the gym hard to feel energized. Take your workouts outside! Gentle movement like walking, biking, or outdoor yoga can lift your mood and reconnect you with nature.

4. Declutter Stress
Spring is the perfect time to reassess commitments. Practice saying "yes" only to the activities that nourish your body, mind, and spirit. Simplicity creates space for growth.

5. Hydrate and Rejuvenate
As temperatures climb, so does your need for hydration. Aim for half your body weight in ounces of water daily. Spruce it up with fresh lemon, cucumber, or mint for a refreshing twist.

Ready to renew your health this season?
Book your Spring Wellness Check-In at Seeds of Health and let’s create a fresh plan for you!

Helping Picky Eaters: Practical Tips for Parents of School-Age Children

It can be frustrating when your child refuses to eat their vegetables — especially when you're trying your best to nourish them. The good news is that picky eating is a common and reoccurring conversation with parents in my practice. Also, there are simple strategies you can use to help your child become more open to healthy foods over time.

Here are a few practical tips:

1. Start Small and Stay Consistent.
Instead of a full serving, offer just a bite or two of a new vegetable alongside familiar foods. Small exposures, repeated over time, help kids become more comfortable.

2. Get Creative with Presentation.
Sometimes, it’s not the food — it’s how it’s served. Try cutting veggies into fun shapes, offering them on colorful plates, or serving with a healthy dip like hummus or yogurt dressing.

3. Mix Vegetables Into Favorite Foods.
Shredded carrots, spinach, or zucchini can be added to spaghetti sauce, smoothies, or muffins. This helps build familiarity with flavors and textures without a battle.

4. Offer Choices.
Instead of asking, "Do you want broccoli?" Try, "Would you like broccoli or carrots with your dinner?" Giving options makes kids feel empowered and more likely to eat what they choose. It seems subtle, but trust me.

5. Avoid Power Struggles.
Pressure often backfires. If a child refuses a vegetable, stay calm and matter-of-fact. Trust that with time and repeated exposure, their curiosity will grow. Talk really positively (excessively) about it. Make is sound fun!

6. Lead by Example.
When your child sees you eating and enjoying a variety of vegetables, it sends a strong, silent message that veggies are a normal and delicious part of daily life. If you have a negative relationship with vegetables, you need to start with you first (by the way).

7. Make It Fun!
Have a "taste test" night where your family tries different veggies together. You can rate them, talk about their colors and textures, and even vote on favorites.

Remember: your goal is not to "win" at a single meal — it's to raise a child who feels comfortable and positive around healthy food over time.

If you’re looking for more personalized advice or meal ideas for your picky eater, our practice is always here to support you. Click HERE for a fun “Vegetable Adventure Chart” and quick, family-friendly recipe.

Preventing Swimmer’s Ear

Spring is in the air, meaning Spring Break trips are around the corner. It’s common for children (and sometimes adults) to return from Spring Break with ear pain. This isn’t limited to Spring Break, of course! Any time you spend a lot of time in and out of the water, there is a risk of developing external otitis, also known as “swimmer's ear.” This is an infection of the outer ear canal often caused by water exposure. The good news is that you can prevent it, and here is how:

1. Keep your ears dry: Use earplugs or a swim cap when swimming. After swimming or bathing, dry your ears thoroughly with a towel. You can also use a hair dryer on the lowest setting, held at least a foot away from the ear, to help dry the ear canal.[1][2]

2. Avoid inserting objects into your ears: Do not use cotton swabs, hairpins, or other objects to clean your ears. These can cause trauma to the ear canal and increase the risk of infection.[1][3]

3. Use preventive ear drops: If you are prone to otitis externa, consider using over-the-counter acetic acid ear drops before and after swimming to help maintain the ear's natural acidic environment, which can prevent bacterial growth.[3]

4. Protect your ears from water: Insert earplugs or cotton balls coated with petroleum jelly into your ears before showering or swimming to prevent water from entering the ear canal.[1]

5. Avoid swimming in polluted water: Swimming in water with high bacterial counts can increase the risk of infection. Choose swimming pools that are well-maintained and have proper chlorine levels.[2]

6. Maintain ear hygiene: Regularly clean the outer ear with a washcloth, but avoid inserting anything into the ear canal. If you have excessive earwax, consult a healthcare provider for safe removal.[1][3]

7. Monitor for symptoms: If you experience ear pain, itching, or discharge, seek medical attention promptly. Early treatment can prevent the infection from worsening.[1]

   By following these tips, you can reduce your risk of developing swimmer's ear and enjoy water activities safely.

References

1. Clinical Practice Guideline: Acute Otitis Externa. Rosenfeld RM, Schwartz SR, Cannon CR, et al. Otolaryngology--Head and Neck Surgery : Official Journal of American Academy of Otolaryngology-Head and Neck Surgery. 2014;150(1 Suppl):S1-S24. doi:10.1177/0194599813517083.

2. Estimated Burden of Acute Otitis Externa--United States, 2003-2007. MMWR. Morbidity and Mortality Weekly Report. 2011;60(19):605-9.

3. Otitis Externa: A Practical Guide to Treatment and Prevention. Sander R. American Family Physician. 2001;63(5):927-36, 941-2.

The Sweet Deception: How Some Artificial Sweeteners Still Spike Your Blood Sugar

If you're swapping sugar for artificial sweeteners to avoid blood sugar spikes, you might be surprised to learn that some sugar substitutes can still trigger an insulin response. While marketed as “sugar-free” or “diabetes-friendly,” certain artificial sweeteners can unexpectedly affect glucose metabolism.

Which Artificial Sweeteners Can Raise Blood Sugar?

Not all sugar substitutes are created “equal.” Some can still cause insulin spikes, even without calories:

• Maltodextrin – Often used as a filler in “sugar-free” products, this carbohydrate has a high glycemic index and can spike blood sugar.

• Sucralose (Splenda) – While sucralose itself isn’t absorbed, research suggests it may impact insulin levels, especially when consumed with carbohydrates.

• Aspartame (Equal, NutraSweet) – Though it doesn’t directly raise blood sugar, aspartame can still trigger an insulin response in some individuals.

Better Sugar Alternatives

Some sweeteners have little to no impact on blood sugar:

• Stevia – A natural, plant-derived sweetener with no effect on glucose or insulin levels.

• Monk fruit – Another natural option that provides sweetness without blood sugar spikes.

• Erythritol – A sugar alcohol that doesn’t significantly raise blood sugar, though it may cause digestive discomfort in some people.

The Best Option: Whole, Natural Sugars in Food

The healthiest way to manage blood sugar is to avoid added sweeteners altogether. Instead, opt for natural sources of sugar that come with fiber and nutrients, like fruit, which slows down absorption and minimizes spikes. Relying on artificial sweeteners can keep your taste buds hooked on sweetness, making it harder to reduce cravings over time.

For stable blood sugar and long-term health, the best strategy is simple: eat whole foods and minimize processed sugars—natural or artificial.

Upper Respiratory Infections & the Common Cold: What You Need to Know

Upper respiratory infections (URIs), including the common cold, are among the most frequent illnesses, especially during colder months. While generally mild, they can sometimes lead to complications. Here’s what you need to know:

Symptoms to Watch For

• Sneezing, runny nose, congestion

• Sore throat, mild cough

• Fatigue, low-grade fever

• Watery eyes, mild headache

How to Manage a URI at Home

• Rest & Hydration: Your body needs energy to fight off the virus.

• Symptom Relief: Use saline nasal sprays, warm teas (w/ fresh ginger, lemon, local honey, and maybe a tiny dash of cayenne), and over-the-counter medications for congestion and discomfort (as appropriate - consult with Dr. Angela if you are not sure).

• Humidifier & Steam: Helps ease nasal and throat irritation (use sterile or bottled water only).

• Good Hygiene: Wash hands frequently and avoid close contact to prevent spreading germs.

When to Seek Medical Attention

While most colds resolve within 7–10 days, contact your doctor if you experience:

• A fever over 102°F or lasting more than three days

• Shortness of breath, wheezing, or chest pain

• Persistent, worsening symptoms after 10 days

• Severe sore throat with difficulty swallowing

• Green or yellow mucus with facial pain (possible sinus infection…usually develops after initial improvement in symptoms)

Most URIs are viral and resolve on their own, but if symptoms worsen or persist, don’t hesitate to reach out. Your health is our priority at Seeds of Health DPC!

Stay well,
Dr. Angela

A Better Alternative to New Year’s Resolutions

I DESPISE New Year’s resolutions because they often set people up for failure by focusing on big, unrealistic goals rather than sustainable, incremental changes. They create unnecessary pressure and a false belief that transformation can only start on January 1st, when real progress happens through consistent effort year-round.

Here’s how to rethink the process:

1. Set Intentions, Not Resolutions

Resolutions feel rigid, while intentions are flexible. Focus on how you want to feel or live, rather than an arbitrary outcome.

2. Embrace Small, Incremental Changes

Big goals can feel daunting. Break them into small, manageable steps that build momentum over time.

3. Focus on Habits, Not Outcomes

Rather than fixating on the result, like losing 10 pounds, focus on daily habits, such as walking for 30 minutes or drinking more water. Habits lead to lasting results.

4. Set Quarterly or Monthly Goals

Instead of yearly resolutions, break your aspirations into shorter, focused time frames. This allows you to adapt and reassess more frequently.

5. Reflect and Celebrate Progress

Take time to recognize your efforts and achievements, no matter how small. Positive reinforcement encourages consistency.

6. Choose Year-Round Growth

Don’t limit yourself to a single start date. Growth is a continuous process that can begin any day of the year.

By shifting from resolutions to intentional, actionable habits, you set yourself up for success that lasts far beyond January. True change is rooted in mindful, sustainable growth.