Online Patient Resources
Below you will find a carefully cultivated list of those books, websites, apps and 'real world' resources which I find to be most helpful for patients, in conjunction with their continued medical care under my supervision. These are constantly being updated and changing as I find the very best information possible for my patients. The below resources and websites are not a substitute for supervised medical care.
Here is a Fullscript link for online ordering:
(I call them the "Naturopathic Amazon")
Nutritional Ketogenic Diet & Tools
suggested reading
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good food websites and apps
mize grocery shopping to your unique needs and health concerns
MyFitnessPal - good free app for tracking food intake (such as protein, fat and carb amounts) and exercise.
Ipiit, The Food Ambassador- check those ingredient labels before you get yourself in trouble!
Good Food on a Tight Budget from Environmental Working Group. Because eating well and saving money feels great.
Dr Rosedale's health blog and food plan, specific for low-carb diets where insulin and blood sugar regulation is a concern.
MyFitnessPal - good free app for tracking food intake (such as protein, fat and carb amounts) and exercise.
Ipiit, The Food Ambassador- check those ingredient labels before you get yourself in trouble!
Good Food on a Tight Budget from Environmental Working Group. Because eating well and saving money feels great.
Dr Rosedale's health blog and food plan, specific for low-carb diets where insulin and blood sugar regulation is a concern.
More apps, resources & more
Ketone tracking: fingerstick (uses glucometer with ketone strips) or urinary ketone strips (can purchase any of these online)
PinkPad - is a great free app to track menstrual patterns, symptoms and any changes
MyPause- track menopausal symptoms and your response to treatment to find out easiest what works best for you!
Birth Control- what are your options, what's best for you? Compare your options, their advantages and drawbacks here.
Wink by Kindara: the first non-hormonal fertility tracking technology (uses a special thermometer synching with a menstrual cycle tracking app) that has an excellent contraceptive efficacy rate (99.6% pregnancy prevention success- so is comparable to "the pill"). Also useful for cycle tracking for fertility purposes.
Northwest Family Services (a local agency) offers SymptomPro Fertility Education, an online Natural Family Planning training for any woman or couple looking to use ovulation awareness to avoid or encourage pregnancy.
PinkPad - is a great free app to track menstrual patterns, symptoms and any changes
MyPause- track menopausal symptoms and your response to treatment to find out easiest what works best for you!
Birth Control- what are your options, what's best for you? Compare your options, their advantages and drawbacks here.
Wink by Kindara: the first non-hormonal fertility tracking technology (uses a special thermometer synching with a menstrual cycle tracking app) that has an excellent contraceptive efficacy rate (99.6% pregnancy prevention success- so is comparable to "the pill"). Also useful for cycle tracking for fertility purposes.
Northwest Family Services (a local agency) offers SymptomPro Fertility Education, an online Natural Family Planning training for any woman or couple looking to use ovulation awareness to avoid or encourage pregnancy.
exercise, movement & fun
Metabolic Aftershock: High Intensity Interval Training- guided, home-based (no equipment) workouts, 15 minutes three times a week.
Turn your exercise routine into a video game with Fitocracy.
The 7 Minute Workout: A print-out brochure, Android app, Apple app, instructional YouTube video and exercise timer. No more excuses, get moving! Benefits of this style of High Intensity Circuit Training here.
Slim Kicker: a fun way to track your weight loss progress while interacting with a supportive network.
If you are less than regularly active, but would like to prepare for a 5k, check out Couch to 5k.
Or if you're really needing some motivation to run, you could always pretend you're being chased by zombies, with the help of this humorous app.
And lastly, because money is a strong motivating factor (this app has a 95% success rate), Pact lets you set your intention with some money behind it, keep your goals, get paid.
Turn your exercise routine into a video game with Fitocracy.
The 7 Minute Workout: A print-out brochure, Android app, Apple app, instructional YouTube video and exercise timer. No more excuses, get moving! Benefits of this style of High Intensity Circuit Training here.
Slim Kicker: a fun way to track your weight loss progress while interacting with a supportive network.
If you are less than regularly active, but would like to prepare for a 5k, check out Couch to 5k.
Or if you're really needing some motivation to run, you could always pretend you're being chased by zombies, with the help of this humorous app.
And lastly, because money is a strong motivating factor (this app has a 95% success rate), Pact lets you set your intention with some money behind it, keep your goals, get paid.
Resources local to Portland
Best overall functional fitness studio: Training Day PDX. Offering private training and assessment sessions, group training. Focus is on barefoot movement and functional strength and conditioning while working on and with your unique history and movement patterns.
People's Yoga: "a unique, low cost, community-oriented yoga studio." They offer a free intro class every Saturday.
Ten Toes Express: get out walking scenic trails and routes with others.
Find the safest bike routes from the City of Portland.
Common Ground Wellness Center: featuring hot spring-like soaking, sauna and additional wellness and spa services.
Qi Gong: through Mercy and Wisdom Healing Center. Low cost, local, community class.
Women on Bikes: group biking through the City of Portland.
Portland Parks and Recreation: find a community center near you to work out, have fun or learn something new.
Emotional Eating PDX: local resource for those wanting to improve their relationship with food and meals
Nurture Life Coaching: for when you are looking for some guidance and inspiration for positive change.
The Herb Shoppe: dried herbs, liquid extractions and a variety of supplies for making, mixing and storing herbal medicine at home.
People's Yoga: "a unique, low cost, community-oriented yoga studio." They offer a free intro class every Saturday.
Ten Toes Express: get out walking scenic trails and routes with others.
Find the safest bike routes from the City of Portland.
Common Ground Wellness Center: featuring hot spring-like soaking, sauna and additional wellness and spa services.
Qi Gong: through Mercy and Wisdom Healing Center. Low cost, local, community class.
Women on Bikes: group biking through the City of Portland.
Portland Parks and Recreation: find a community center near you to work out, have fun or learn something new.
Emotional Eating PDX: local resource for those wanting to improve their relationship with food and meals
Nurture Life Coaching: for when you are looking for some guidance and inspiration for positive change.
The Herb Shoppe: dried herbs, liquid extractions and a variety of supplies for making, mixing and storing herbal medicine at home.
Resources local to Salem
Strength and Conditioning at Mahoney Crossfit School of Fitness and the Press Room.
Sports Medicine Therapeutic Massage with Erich Steinmetz.
Soak Float Center, Salem's float tank Mecca. Enter "angelacortal" as a discount code for $15 off your first visit.
Nutrition classes, yoga for pain conditions and more with Melissa Hedstrom at Optimal Living.
Postural restoration with Dr. Minh Nguyen for pain, dysfunctional movement patterns and for many health concerns at Rejuvenation Therapy Pain Clinic.
My favorite Salem-area acupuncturists: Linda (5 element acupuncture) and Michael (for chronic pain/ fibromyalgia-type conditions).
Mind-body-spirit inclusive therapy at Journeys A Center For Your Soul.
Sports Medicine Therapeutic Massage with Erich Steinmetz.
Soak Float Center, Salem's float tank Mecca. Enter "angelacortal" as a discount code for $15 off your first visit.
Nutrition classes, yoga for pain conditions and more with Melissa Hedstrom at Optimal Living.
Postural restoration with Dr. Minh Nguyen for pain, dysfunctional movement patterns and for many health concerns at Rejuvenation Therapy Pain Clinic.
My favorite Salem-area acupuncturists: Linda (5 element acupuncture) and Michael (for chronic pain/ fibromyalgia-type conditions).
Mind-body-spirit inclusive therapy at Journeys A Center For Your Soul.