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Tips & Recipes

DIY Remedy for Puffy Eyes

DIY Remedy for Puffy Eyes (1)

It’s that time of year when we are run down and tired and our eyes show it!


Try this DIY remedy for under eye puffiness. My eye doctor shared this tidbit with me and I have seen amazing results with patients who have tried it!

Swollen or puffy eyes occur when there is inflammation or excess fluid and oil in the connective tissues surrounding the eye. Swollen eyes can affect both the upper and lower eyelids.

These simple steps just take a few minutes every night.


Warming your eyelids will increase oil production and help melt the oil that has solidified in the glands. Use a warm washcloth to apply heat on the eyelids for two minutes. This warms the oil and allows it to flow more freely and also helps soften lash debris.

Apply light pressure on the lower under eye area with your index finger from the inner eye to the outer eye. Roll the finger upward on the lower lid while looking up.

This helps to remove oil, bacteria and debris. It also stimulates the oil glands. With your eye closed, use a Q-tip or a warm washcloth on the tips of your fingers to rub along the lash line on the top and bottom lid.

In addition to the above, some people benefit by adding omega-3 fats to their diet which will help with the oil consistency.

If you have any questions about the steps, give me a call or stop in. I would be happy to walk you through the steps and also share with you other products or tips to help revive your eyes. I can be reached at (952)922-2345 or nurse@idinhealth.com.

Jill, RN @Innovative Directions in Health




Nuts for this Nutty Recipe

NutsFall is here in Minnesota!

The air is crisp and that gorgeous crystal clear blue sky takes our breath away every time. As the leaves start to change, I always look for new recipes to go with the season.

I have to share a fabulous recipe from my daughter’s blog Hometohomestead.com that you will love for the Fall season.

I am Nuts for these Nuts! They are easy to make, easy to grab on the go, and oh so healthy for our bodies.Great for gifts too!

Note: I like to buy the organic raw nuts at Trader joes and store them in the freezer til I am ready to make a batch or 2. They have the best prices I have found for organic and raw nuts.


Enjoy Enjoy!


The photo is courtesy of HometoHomestead.com


Summer Workouts

exercise pic2

Summer is a great time to get outside and workout.

It is important to follow these tips to make sure you stay safe and prevent heat related illnesses while getting your sweat on.


Summer is short, enjoy it!



  • Make sure you are well hydrated the day before working out. This is very important to prevent dehydration and heat stroke.
  • Try to avoid working out midday when the sun is hottest. Aim to exercise in the morning or night and in a shaded area.
  • Start out slow If you are used to working out indoors. Let your body adjust to the heat over one to two weeks while gradually increasing the length and intensity of your workouts.
  • Take frequent breaks to drink water and cool down.
  • Dress so your body and breath. Wear lightweight, loose-fitting clothing that will help your sweat to evaporate and keep you cooler. Avoid dark colors that absorb heat and tight fitting clothing.
  • Wear a good SPF to protect your skin that won’t wear off when you sweat, iS Clinical has a great one called Eclipse SPF 50.
  • If you have any questions are concerns about working out outside, talk to your doctor about precautions that should be taken with your specific medical conditions.

Signs and symptoms of heat related illness can include muscle cramps, nausea or vomiting, weakness, fatigue, headache, sweating extensively, dizziness or light-headedness, confusion, irritability, low blood pressure, increased heart rate, and visual problems. If you experience any of these stop exercising and move indoors to cool off and get hydrated. If the symptoms to not go away in 30 minutes call your doctor.

Have fun working out in the summer and be safe. Try working out in a pool.  It’s really fun and refreshing while you get in shape at the same time. You can even do it with your kids.

Info found on the Mayo site, check it out for many great tips!

Be sure to sign up for our blog to get health tips and recipes emailed to you.


Black Bean Quinoa Salad

BlackBeanQuinoaSaladThis hearty quinoa salad is perfect for a summer-time protein packed salad or meal.

It’s so easy to make. Try substituting with other fresh vegetables you find at the farmers market or a dressing of your choice.


1. Combine cooked quinoa, black beans, tomatoes, peppers, cucumbers in a bowl.

2. Pour dressing over quinoa; toss to coat.

3. Stir in cilantro; season with salt and black pepper to taste.

4. Serve immediately or chill in refrigerator.



Salad Ingredients:

  • 1 package frozen package of quinoa (Trader Jo’s) OR bring 1 cup quinoa and 2 cups water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, 10 to 15 minutes. Set aside to cool
  • 1 can black beans, drained and rinsed
  • 1 cup halved cherry tomatoes
  • 1 cup red, orange, yellow baby peppers
  • ½ cup cut up cucumbers
  • ¼ cup chopped fresh cilantro 

Whisk olive oil, lime juice, cumin, salt in bowl

  • 1/4 cup extra-virgin olive oil
  • 2 limes – juiced
  • 2 teaspoons ground cumin
  • 1 teaspoon sea salt


Did you know that quinoa is a complete protein? It contains all nine of the essential amino acids, which cannot be made by the body and therefore must come from food. Also, about 1 cup of quinoa contains 8.14 grams of protein.

Mmmmm Fresh! Enjoy!  Share your summer-time favorite recipes with us at info@idinhealth.com.


Endive Boat Recipe – a Healthy Snack!

Endive PhotoHello everyone!

What a beautiful summer so far in Minnesota! Periwinkle blue skies, fluffy white clouds and summer energy in the air.

As you sit out on your deck thinking…what would be a crisp, cool crunchy snack that would go perfectly with my cool glass of Rose’…I have it for you!

Actually, my beautiful daughter Jenny came up with this recipe called ” Endive Boats”  for your enjoyment.

Just wait til you bite into these. They are crisp, savory, sweet, and just like Jenny…they just make you smile when you look at them.

And oh so healthy! This is perfection!




ENDIVE BOATS (Click here to learn what Endive is)

  • 2-3 Organic Endive Bulbs, trim end and separate the leaves into little “boats”
  • 1 Orange, use half for juice, the other half to segment slices
  • 1/8 Cup toasted walnuts, chopped
  • Herbed goat cheese (Will use about 1/4 cup or so)
  • 1 tsp fresh chives, chopped
  • Orange Balsamic Reduction
  • 3 TBSP Orange Juice
  • 1 TBSP Honey
  • 1/4 cup Good Balsamic Vinegar


  • Separate endive boats, smear inside of boat with herbed goat cheese, top with segments of orange, toasted walnuts and fresh chives.
  • Combine the ingredients and over stir over medium heat until reduced to a thick syrup like consistence (takes 7-10 minutes) drizzle over the top and serve.

Optional ingredients:

  • Use blue cheese instead of goat cheese, toasted pecans in pace of walnuts, drizzle honey instead of orange reduction.

Enjoy your safe healthy, body balanced summer!

Susie Ries


Simple Nutrition


Have you been afraid of trying a “Green” drink? Green Energy by Nurish has made it simple for you.

We now offer individual servings of the Green Energy drink mix. This is a perfect way for you to sample this nutritious drink or keep a packet in your purse / gym bag for when you are on the go.

Green Energy is a multi-nutrient blend that contains over 45 super nutrients and foods (not to mention countless vitamins and minerals), which if taken daily, will enrich your body with a natural and nutritional blast.

This high octane, delicious greens blend will enrich your body with the nutrients and superfoods your body has been craving for. If you want to learn more about why you should take a Greens blend, click here.


Healthy Almond Cake Recipe

Almond Cake RecipeHappy 1st Birthday!


I can’t believe my first little grandson will be 1 soon!

Where has the year gone? My daughter Katie has done everything she can think of to keep him healthy and growing strong. She was very lucky to be able to nurse him all the way through, and now his favorite treat in his highchair…. frozen bright green organic PEAS!

We are planning his First birthday party and discussing the cute little birthday cake we of course want him to dive into with all cameras flashing. As we think of that little body that has never tasted white flour, white processed sugar, and piles of white frosting we shudder just a little. I know what one piece of that does to me…sugar rush..heart beats a little faster..and then I crash! So…we began testing an alternative.

You won’t believe this recipe from my amazing friend and Anna Gates. Do any of you remember that fabulous old cake recipe called Gooey butter cake? Well….this is even better! And it’s good for you!! I even just baked it in a 9 x 13 pan and cut it up into squares and popped in the freezer for an anytime treat!

Little William will be so HAPPY….and so will MOM! And guess what…not one single guest will know the difference either! ENJOY!


ALMOND CAKE by Anna Gates

  • 3/4 cup butter (I used Kerrygold pure Irish butter…amazing and worth going to get!)
  • 1 cup zylitol
  • 1 1/2 cups almond  flour (must get the finely milled blanched almond flour..i order it on-line from Honeyville. Anything else will be too grainy and not cake-like)
  • 1/2 cups coconut flour
  • 2 tsp baking powder
  • 1/4 tsp sea salt
  • 4 eggs
  • 1/2 cup almond milk (find the best can..makes a difference!)
  • 1 tsp vanilla
  • Cream together butter and zylitol until smooth
  • Add in eggs, one at a time and beat until fully blended in
  • Add almond milk and vanilla and mix combine
  • In a separate bowl, combine flours, salt and baking powder
  • Beat the dry ingredients into the wet and beat til creamy
  • Spread into a 9 x 13 pan and bake at 350 for 30 minutes (my gas convection oven took only 22 minutes. I will make it in a layer cake for next!)
  • Serve with fresh fruit and whipped cream

Or: Frost with this

  • 3/4 cup coconut oil
  • 1 cup unsweetened cocoa powder sifted (I love the dutch cocoa powder from Penzies)
  • 1 cup agave or honey
  • 2 tsp vanilla
  • 1/4 tsp salt

Combine all in a food processor or electric mixer and blend til smooth and creamy.


– Susie

Progesterone Triturate Tips

progesterone night standIf you are taking a Bio-Identical Progesterone Triturate (sublingual natural progesterone), you may find some of these tips useful!


First of all, what is a triturate?
Triturates are a popular form of medication made by compounding pharmacists that are designed to keep medication in the mouth when local action is needed. They are generally placed under the tongue and allowed to dissolve, allowing the medication to enter the bloodstream quickly and easily. Triturates can be flavored and sweetened to help improve the bitterness of some medications.

Compounding pharmacists can prepare unique dosage forms, such as Progesterone triturates, that contain the best dose of medication for each individual. Patients often have a better response to a customized dosage form that is “just what the doctor ordered”.



1. If you are taking a Progesterone triturate and are having problems with your triturate dissolving try this:

  • Mesh it up with your front teeth so it’s almost like a paste, then place under tongue again. Continue rolling tongue over tablet until it dissolved. Or, press it between two fingers then put it under your tongue.
  • Once under your tongue, breathe with your mouth open to avoid swallowing. Swallowing the tablet or secretions will NOT be as effective, dissolving tablet under the tongue goes directly to the bloodstream to manage symptoms quickly.
  • DO NOT lay down with the tablet in your mouth. Sit up to prevent swallowing tablet secretions.
  • If you are getting a 90 day supply, try keeping your Progesterone in the fridge with the cotton ball to keep it staying fresh.
  • If you are waking up with it still under your tongue, contact your pharmacy.

2. Keep your Progesterone at your night stand so you remember to take it before bed. Compliance is key.

3. If you do not like the taste of the progesterone:

  • Brush your teeth after all of the progesterone has dissolved
  • Ask your compounding pharmacy about flavor options such as Chocolate Raspberry. Click here for options.

4. If you are in need of a refill, call your compounding pharmacy even if it states on your bottle that you have 0 refills remaining. The pharmacy will contact us for authorization. If you are due for an appointment you may have to schedule before approval.

5. If symptoms occur, contact our Nurse to help adjust your dosage. Rarely there may be a “paradoxical” unexpected response and you may be antsy, anxious, unable to sleep, or retain water and gain weight. If this happens, please call us.

Symptoms of Too Much Progesterone:  

  • Tiredness
  • Sluggishness
  • Drowsiness
  • Dizziness

Symptoms of Not Enough Progesterone:

  • Anxiety
  • Insomnia
  • Mood Swings
  • Bloating
  • Irritability
  • Night sweats / hot flashes occurring at night
  • Headaches / migraines
  • Breast Tenderness


If you are still having difficulty with your progesterone triturate dissolving or experiencing unpleasant symptoms, contact Dr. Sinda’s Nurse at (952)922-2345 or email nurse@idinhealth.com. She will help to determine if another delivery method would be a better option or if adjustments to your treatment need to be made.