Schlarman's Health Center

02/03/2026

Try our delicious Pumpkin Oat Protein Bars for a quick protein snack. They are tasty and nutritious!

Pumpkin Oat Protein Bars

2 cups rolled oats
1 cup vanilla protein powder (whey or plant based)
1tsp pumpkin pie spice (or ½ tsp cinnamon + ¼ tsp nutmeg + ¼ tsp ginger)
½ tsp sea salt
1tsp baking powder
1 cup pumpkin puree
½ cup unsweetened almond milk (or milk of choice)
1/3 cup maple syrup or honey
2Tbsp nut better (almond, peanut or cashew)
1 tsp vanilla extract
OPTIONAL:
¼ cup mini dark chocolate chips or pumpkin seeds (as toppings)
2-3 Medjool dates, chopped and folded in

Preheat oven to 350 degrees. Line an 8x8 inch baking pan with parchment paper. In a large mixing bowl, stir together oats, protein powder, pumpkin pie spice, salt and baking powder. In another bowl, whisk pumpkin puree, almond milk, maple syrup, nut butter, and vanilla extract until smooth. Pour wet mixture into dry ingredients. Stir until evenly combined. Batter should be thick but spreadable. Spread mixture into prepared baking dish. Smooth the top with a spatula and sprinkle with chocolate chips or pumpkin seeds on top. Bake for 22-25 minutes, until edges are golden and the center is set. Cool completely before slicing into 12 bars. Store in airtight container in the fridge for up to one week, or freeze up to two months.

01/29/2026

Say Goodbye to Stuffy Noses
NASAL AND CHEST CONGESTION CAN BE THE BANE OF MANY PEOPLE’S EXISTENCE, ESPCIALLY DURING ALLERGY AND COLD AND FLU SEASON. But the good news is that we don’t have to reach for pharmaceutical nasal decongestants or antihistamines to get relief. Clearing stuffy noses and congested sinuses is possible with the help of specific phytonutrients and vitamins.
N-ACETYL-L-CYSTEINE (NAC) is a powerful antioxidant and precursor of gluthathione. It’s also a mucolytic, meaning it helps break down mucus, especially in the upper respiratory tract. By doing this, it makes it easier for the body to expel mucus naturally. If your congestion is from an allergy, QUERCETIN may offer relief. Found in apples and onions, this plant-based flavonoid has both anti-inflammatory and antihistamine properties. It helps reduce the body’s histamine response, easing nasal swelling and mucus production. Quercetin is often taken alongside bromelain, an enzyme from pineapple that enhances absorption and has mucolytic effects.
VITAMIN C, ZINC AND PROBIOTICS top the list for supporting the immune system in clearing out mucus. They are all well-known for their immune-modulating capabilities and can help reduce the duration of severity of respiratory infections, which often cause congestion. As a bonus, VITAMIN C also has antihistamine effects.
Finally, PEPPERMINT OR ECUALYPTUS steam inhalations or used in a diffuser can be a game changer, providing immediate relief. The menthol in peppermint helps open nasal passages, while eucalyptus can ease breathing and acts as an antimicrobial. You can also try a neti pot and do saline rinses, which work well for some people. Of course, don’t forget to stay hydrated and get plenty of rest to give your body the chance to clear the congestion.

01/13/2026

Healthy FOOD Fuels BRAIN POWER
Research on the connection between the gut and the rest of the body is flourishing. It increasingly appears that we are what we eat: healthy gut, healthy body.

Recent studies delve deeper, tying gut health to mental health. One of the key people studying the connection is nutritional psychiatrist Dr. Uma Naidoo, author of This Is Your Brain on Food. She explains that this connection is there from the beginning of life, as the brain and the gut are born from the same cells in the human embryo. But they don’t go their separate ways – the brain and the gut remain connected through the vagus nerve, a complicated internal “text messaging system,” relaying chemical messages.
Do you want to ensure the messages you send your brain are positive and healthy? Start by improving your diet to bolster the “food-mood” connection. Dr. Naidoo emphasizes the importance of fiber intake, as it helps gut microbes thrive. In contrast, eating processed or fast food promotes harmful bacteria and allows them to gain the upper hand, which can have noticeable effects on mental health.
So “lean into those veggies” and opt for clean proteins and healthy fats, such as omega-3 fatty acids found in chia and flax seeds.
The bottom line? A happy healthy gut lead to more brain power!
I personally consume one cup of Chia pudding daily. Following is the recipe:

Simple Chia Pudding:
Serves 1
1 cup plant-based milk of choice
3 Tbsp. Organic Chia Seeds
1 Tbsp. Maple Syrup
¼ tsp. vanilla extract
Optional toppings: cacao nibs, coconut, nuts, seeds, fresh or dried fruit
Combine all the ingredients, except toppings, in a Mason jar. Seal, then shake thoroughly to combine. Refrigerate for 15 minutes, then shake once more. Return to the refrigerator and let sit 15-30 minutes longer to allow the chia seeds to thicken into a spoonable pudding. To serve, top as desired.
Prepare the night before for a ready-to-go breakfast!
Mix it in: Add Chia Seeds to smoothies, oatmeal, yogurt or baked goods for a boost of fiber, minerals and omegas! No need to grind chia seeds before consuming.

01/10/2026

01/06/2026

Move Better – Feel Stronger

As we get older, stiffness, aches, and thinning skin can feel like they’re simply “part of aging.” But what if a single, often-overlooked mineral is actually key to keeping joints flexible, bones resilient, and skin firm? Silica is that quiet, essential nutrient—present in every cell of your body—responsible for maintaining the very structure and flexibility of the cells and the entire body. It helps you move comfortably and feel strong.
Silica is the silent architect behind your body’s strength and flexibility. It’s a key mineral your body uses to build and maintain the collagen matrix—the internal scaffolding that gives your joints mobility, your skin its smoothness, and your connective tissues their natural bounce and resilience. When silica is abundant, your tissues stay strong, supported, and adaptable.
But as silica levels naturally decline with age, the tissues that rely on it start to feel the strain. Restoring silica with a highly absorbable form helps reinforce this underlying structure—supporting the ease, comfort, and mobility you depend on every single day.
**Joints & Connective Tissue – Move with Ease Again: Ligaments, tendons, cartilage, and muscle fibers depend on silica to maintain their stretch, glide, and shock-absorbing ability. Silica is often the missing mineral behind stiffness that creeps in “out of nowhere.”
**Skin Flexibility & Moisture Retention -- Feel Firm, Supple, and Hydrated: Silica is essential for collagen formation—the protein that keeps skin smooth, elastic, and able to retain moisture. Supplying your body with silica, builds collagen where it’s needed most.
**Bone Strength & Flexibility – Because bones Shouldn’t Be Brittle: Before calcium can strengthen bone, the body must build a collagen latticework—and silica is what makes that structure possible. Silica supports strong and flexible bones, healthy teeth enamel and optimal mineral balance throughout the body. Research shows that silica helps direct calcium into bones (where you want it) instead of soft tissues, arteries, or joints.
**Connective Tissue Integrity – From Veins to the GI Tract: Your veins, arteries, intestinal walls, and respiratory tissues all rely on silica for resilience and proper movement. Adequate silica helps maintain vein flexibility, healthy circulation and smooth intestinal movement.
Aging doesn’t have to mean feeling stiff, fragile, or slowed down. When you replenish silica—especially in a form your body can absorb immediately, like the ionic silica in Super Silica—you’re nourishing the very tissues that help you move with ease, maintain balance, and stay confidently active. The right silica doesn’t just support the surface; it strengthens the deeper framework that keeps you feeling steady, resilient, and powerful at every age.