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A Note from Dr. Heather... |
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Happy New Year!
Can you believe we’re already turning the page on another year? They really do fly by. As I welcome 2026, I’m feeling especially grateful — and honestly, relieved — to be starting fresh.
As some of you know, 2025 was a big year for my health. I began the year recovering from one major surgery and ended it with another. On December 29th, I had a rare but benign tumor removed from my chest wall — something we had been carefully monitoring for the past year and a half. While I’m still very much in recovery (the pain has been a bit more than I anticipated), I’m incredibly thankful for the benign pathology and that everything went smoothly. |
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You may also notice that this newsletter is something new — and I’m so excited about it! Creating a monthly newsletter has been on our radar for years, and it finally feels like the right time. My hope is that this becomes a supportive, informative, and enjoyable addition to your journey toward better health. Even if you’re just here for the recipes, I want this to bring value to your life. You can expect this newsletter to land in your inbox once a month, so keep an eye out for our February edition.
Since it’s the start of a new year - and with Dry January being so popular - alcohol felt like the perfect topic to kick things off.
Before you read on and start thinking of me as a prude, let me be very clear: I spent plenty of time in my earlier adult years relying on alcohol for fun and stress relief. I was a weekend drinker, but a fairly heavy one. While I’m not proud of those years, I learned a lot from them. I gave up alcohol years ago and may occasionally have a drink for a special occasion, but most of the time I choose to go without. I simply feel my best when alcohol isn’t in my system at all.
It is interesting how many women I speak to who have also set the sauce aside and how many young adults never started. In 2020, alcohol sales hit a high and recently it is doing just the opposite. Sales have been trending down ever since the pandemic and I’m here for it.
To me, this shift feels less like a trend and more like a collective recalibration - a quiet return to listening to our body, our nervous systems, and what actually helps us feel well. Choosing less, or none at all, isn't about restriction; it's about clarity, energy, and feeling truly at home in ourselves.
Here’s to a strong, healthy, and grounded start to 2026.
Yours in health,
Dr. Heather |
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Our Monthly Wellness Topic - Dry January... |
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The Truth About Alcohol...
Let’s start with the facts.
Alcohol is a neurotoxin, meaning it is toxic to our nerve cells. It negatively affects brain chemistry, disrupts the gut microbiome, and impacts virtually every cell in the body.
We’ve all heard the headlines about red wine and resveratrol — and while resveratrol does have some beneficial properties, no amount of it can offset the toxic effects of alcohol itself.
In fact, a large study published in 2025 reported that even one alcoholic drink per day increases the risk of certain cancers. Alcohol is classified as a Class 1 carcinogen by the International Agency for Research on Cancer — the same category as tobacco and asbestos.
When alcohol is metabolized, it produces acetaldehyde, a toxic compound linked to DNA damage and increased cancer risk. Beyond that, alcohol disrupts sleep, worsens anxiety, increases hot flashes in perimenopausal and menopausal women, and places a heavy burden on the liver and nervous system.
The bottom line?
Less really is more. |
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Better-for-You Alcohol-Free Options
Whether you’re cooking dinner, hosting friends, or heading out for a social evening, there are so many satisfying alternatives that don’t leave you feeling drained the next day.
Here are a few of my favorites:
Made with raw honey, fruit, botanicals, and raw apple cider vinegar, these blends are flavorful and refreshing. Simply mix with sparkling water for an easy, delicious mocktail.
Crafted booze-free cocktails, wine, and beer alternatives infused with adaptogens to help you unwind. My favorites are Spiced Coconut Pineapple and Sicilian Blood Orange Spritz — both fantastic with sparkling water.
🍷Alcohol-Removed Wine
If wine is your comfort ritual, alcohol-removed options can be a nice transition. Seaglass Pinot Grigio is my go-to here — just keep in mind that the sugar content tends to be slightly higher.
A beautiful addition to mocktails. These herbal drops are made from real, whole plants and can support relaxation, calm, or sleep — depending on what your nervous system needs.
🍹Homemade Mocktails
One of my favorite resources is Mocktail Party: 75 Plant-Based, Non-Alcoholic Mocktail Recipes for Every Occasion. It’s a great way to experiment and make something special at home. |
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If You Do Choose to Drink...
I’m often asked: If someone is going to drink alcohol, what’s the “best” option?
From a functional medicine standpoint, a clear alcohol like vodka, mixed with sparkling water and a squeeze of fresh lemon or lime, is about as clean as it gets. That said, frequency and quantity matter far more than the type. |
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Mocktail Recipes... |
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Curious about Dry January or looking for alcohol-free drink ideas that still feel special? Mocktails are a refreshing way to support your health while enjoying the ritual of a thoughtfully crafted drink. We’re sharing why Dry January resonates with so many - plus our favorite mocktail recipes you can make at home. |
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Patient Success... |
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After more than 20 years of managing gut health issues and searching for answers, one patient found a new path forward through whole-body, functional care. By addressing nutrition, stress, lifestyle, and root causes - not just symptoms - her health began to change in powerful ways. Her story is a reminder that healing is possible when the body is supported as a whole. |
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Meet Amber...
Our Massage Therapist |
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Amber has been a licensed massage therapist since 2002 and brings over two decades of experience supporting whole-body wellness. She holds an Associate Degree in Applied Sciences in Massage Therapy from the Myotherapy Institute and is trained in a wide range of therapeutic techniques, including neuromuscular therapy, sports massage, lymphatic drainage, cupping, scraping, TMJD work, and more.
She is also certified in integrative reflexology and K-taping, allowing her to tailor each session to meet the unique needs of every patient.
When she’s not in the office, Amber enjoys running, yoga, reading, gardening, and knitting. She’s been an AMTA member for 20 years, volunteers with the Nebraska Chapter of AMTA and the Kindness Crew, and has supported countless athletes through events like the Lincoln Marathon and Cornhusker State Games.
We’re so grateful for the care, experience, and heart Amber brings to our team — and to every patient she serves. |
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Thank you for being part of our community. I’m so grateful to walk alongside you as you prioritize your health this year - one mindful choice at a time.
Here’s to clarity, energy, and feeling your best in 2026!
If you are interested in setting up a discovery call ~or~ scheduling a new patient visit, please call our office at (402) 489-8880. |
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