A healthier you in Portland Oregon


Cultivating Your Own Well-being For a Healthier You


From: the desk of Dr. Donna Beck N.D. (Creating a healthier you)


If you could commit to doing three things to advance the health of your mind, body and spirit what might they be? Pick one thing from each category or all three in all categories to become better informed and to be on your way to cultivating a healthier outlook and lifestyle:


For Your Mind:

Three “Big Picture” Movies to Watch:

1.     The Future of Food:

 www.thefutureoffood.com  is a documentary on genetically modified foods by Deborah Koons Garcia. Wear your Jerry Garcia tie to watch it!


2.     Knives Over Forks:

 www.knivesoverforks.com  Do you want to see MD’s get “pummeled” like an ND for promoting nutritional solutions to disease. This movie has an ND speaking (briefly). At least they had the money to “fight back” by making a movie!


3.     Home:

www.neatorama.com  watch free on you tube. Non profit organization: Good Planet. www.goodplanet.org  If every politician watched this movie we might have hope for the future. “Home” tells us we have LESS than 10 years to change our ways or earth will experience great drought and famine! It is time to care.


Three Books You Must Read and Own:


Staying Healthy With Nutrition” and “Staying Healthy With the Seasons” by Elson Hass: www.amazon.com


“The Glucose Revolution and related books by Kay Foster-Powell



Eat Right for Your Blood Type and related books by Peter J. D’Adamo The official website is: www.4yourtype.com  I think he is the most popular ND in our profession. What blood type are you?


Three websites you must look at (Ok, four!):



1.     American Association of Naturopathic Physicians:

www.naturopathic.org  On this website you can find a licensed ND in your area across the country. Visit the Store tab for books written by ND’s and other resources. Visit the Your Health Tab for articles written by ND’s on just about every health topic you can think of, like how to become a healthier version of yourself.


2.     Weston Price Foundation:

www.westonaprice.org  This website promotes wise traditions in food farming and the healing arts. Explore philosophies about traditional foods. View the timeless work of Dr. Price MD and Dr. Pottenger MD relating to the effects of sugar and low enzyme-rich foods on the western world.


3.     Hormonal Balance:

www.zrtlab.com  This website is for both patients and doctors. Be sure to look at the “Your Story” tab and read how both men and women experience huge” turn a rounds” in their health status when they got their hormones balanced!


4.     Gluten-Free Resources:

www.progressivenectar.wordpress.com  These two “sisters on a mission” make finding gluten free choices so much fun.They aim to be the go-to place for free gluten free information, recipes and resources for healthy gluten free living.


For your Body:

Get These Synthetic Substances Out of Your Diet

  1. Artificial additives: artificial sweeteners, colorings, additives, and high fructose corn syrup.
  2. Artificial bread: dough conditioners, mold inhibitors, bleach.
  3. Artificial meats: infusions of colorings, nitrates, sulphites, and hormone loaded.


Change the Quality of Fats in Your Diet:

  1. No hydrogenated oils, no deep fried fats and oils
  2. Olive oil, coconut oil and lard to cook (use sparingly). Enemies to oil are light, heat and air.
  3. Use plenty of high quality lighter oils: nut and seed oil (they should smell and taste like their name). Eat some raw nuts, seeds and avocados daily. Fish oils 2-5 times per week.


Make Vegetables and Fruits the Number One Food in Your Diet:

  1. Choose fresh first, frozen next. Dried fruits without sulphites are great but consider their sweetness. This is true for juice as well. Fresh juice is always preferred.  Used canned rarely or never, except for tomatoes.
  2. Choose what is in season and local first. Buy organic whenever possible.
  3. Use meats to highlight and flavor the vegetables in the meal instead of using vegetables to highlight the meat in the meal.


Exercise: (should be fun, relaxing, geared to our activities of daily living)

  1. Walk one mile every day before a meal.
  2. Stretch and do some toning exercises 10 minutes in the morning and 10 minutes at night. (Kettle bells, bands, light weights.)
  3. Give yourself small regular challenges: dance, hike hills, climb stairs, double your chosen effort.
    1. Go to bed between 8:30 and 10:30 pm. Get up between 5-8 am.
    2. Don’t over achieve, don’t be a workaholic. Listen to your body. It knows when to rest. Do it!
    3. Get away from technology on a regular basis. Get out into nature more. Use your hands for things besides electronics. Have more fun. Laugh. Do things that make you feel “tickled pink!”

Rest: (What’s that?)


For Your Spirit:

Ask Three Tough Questions:

Who is God?

  • Make a list of what you are thankful for and add to it constantly
  • Cultivate trust (identify and eliminate fears)
  • Pray and expect answers. If that sounds to “religious” and you don’t resonate with that then manifest and expect answers


Who am I?

  • Figure out who you are and what you want. Be THAT. Do THAT! Be a healthier you!
  • Review the past for clues about who you are but don’t get stuck there. Transform knowledge of the past into wisdom for the present and the future. Forgive yourself. Forgive others. Move forward as soon as you can.
  • Speak your truth.


How should I live?

  • Reciprocally: Give as much as you take. Take as much as you give.
  •  Creatively:  Grow. Change for the better. Bloom where you are planted. If that does not work, change something!

Treat your body like your best friend …or like a classic car; constantly restore it!

  •  Without judgment. Practice discernment verses judgment. Discernment builds healthy boundaries. Judgment builds walls, limits new ideas and new relationships including limiting what God wants for you!


Blessings of health and prosperity to you and your family and blessings for our earth! Thank you for reading this blog about what you can do right now to become a healthier version of yourself.


Sincerely,  Dr. Beck.

Feel free to contact me with comments or requests at my email: donnabecknd@yahoo.com

A Family Wellness Center: afwc330@gmail.com

330 NE 102nd Ave Portland OR 97220

503 252 9181