Vitamin D and Teenage Woes

As with many areas of functional nutrition, vitamin D stirs up a lot of controversy.  Despite numerous studies showing its benefits, many still try to malign its character and urge patients to avoid it.  The current study adds further support for the maintenance of adequate vitamin D throughout life as it looked at vitamin D levels in childhood having effects in the later adolescent years. 

Juice for a Baby’s Brain

Pediatricians rightfully urge parents to limit the intake of sugary drinks to small children (even if the doctor’s themselves indulge in their own soft drinks).  On the other hand, this research may encourage doctors to recommend some pomegranate juice daily for expecting mothers whose babies are not growing fast enough.  Researchers at Brigham and Women’s Hospital carried a small study suggesting benefits for pregnancies diagnosed with Intrauterine Growth Retardation (IUGR).

Stem Cells Nourished by Fat and Ketones

The pros and cons of ketogenic diets alternate turns in the lime-light of scientific headlines.  One study purports the wonders of ketogenesis (fat burning metabolism) while the next smears it as faddish and harmful.  At Sanctuary we always answer “yes” and “no” when asked about paleo and keto diets for the simple reason that such a diet is not a perfect fit for everyone. 

Chicken Tikki Masala

Serves 3



2 large boneless and skinless chicken breasts diced, about 1.5 pounds

1 cup plain full-fat yogurt or compliant plant-based yogurt if dairy-free

1 teaspoons turmeric

2 teaspoons garam masala

1 tablespoon lemon juice (about half a lemon)

2 teaspoons black pepper

1/4 teaspoon dried ginger



4 tablespoons ghee or butter (1/4 cup)

1 medium white onion diced

1-2 serrano chiles minced

5 garlic cloves minced

1 1/2 tablespoons fresh ginger grated

3 1/2 teaspoons garam masala

1 teaspoon paprika

1 15-ounce can tomato sauce

1 green bell pepper deseeded and sliced into strips

1 tablespoon dried fenugreek leaves

lots of salt to taste

2 cups coconut cream or full-fat coconut milk,

SPICY CARROT AND AVOCADO SOUP (gluten and dairy free)

2  large 
carrots,  roughly  chopped 

1-inch  piece 
of  fresh  ginger 

2  celery 

1  avocado 

3  cups 
coconut  water  OR 
fresh  water 

1  teaspoon 
curry  powder 

Pinch  of 
cayenne  powder  (optional) 

Add  the 
carrots,  ginger,  celery, 
avocado,  coconut  water, 
and  curry 

“The Three Macronutrients That May Impact Your Relationships This Holiday Season”

Day 3 of “The 12 Days of a Sanctuary Functional Christmas”
“The Three Macronutrients That May Impact Your Relationships This Holiday Season”

“During the Holiday Season, our patients generally struggle to participate in the festivities due to a variety of health issues. A large portion of those health issues involve dietary restrictions.