Cherry Chia Bites

Easy no-bake granola bars to take on your next adventure!
2 cups rolled oats
1/2 cup chia seeds
1/4 dark chocolate, chopped
1/4 cup raw pepitas
1/4 cup dried tart cherries
1 cup peanut butter or other nut butter
1/2 cup or slightly less honey
1 tsp. vanilla
1/4 tsp. salt
Mix all ingredients thoroughly in a large bowl.  Press mixture into 8×8 pan, cover and chill in refrigerator for 2 hrs.  Cut into squares.  Store in refrigerator to keep firm.

It’s Time for A Spring Cleanse!

Would you like to reduce allergy symptoms, fit into your summer clothes, improve your energy and sleep? It could be time for a spring cleanse! I have put together a package which includes a 30 minute office visit, an anti-inflammatory, blood-sugar balancing and cleansing diet along with a custom-blended liver cleansing tea from Shining Mountain Herbs. In the visit I will review my diet, supplement and exercise recommendations for the two week cleanse, which will be modified to suit your needs.

Call my office if you have questions or to schedule an appointment to get started!

Polycystic Ovarian Syndrome

Polycystic Ovarian Syndrome is a common  hormonal disorder in women of reproductive age.  As the name indicates, multiple ovarian cysts are often present, along with other symptoms which can include acne, abnormal hair growth, weight gain, irregular menses and infertility.  These women may also be at increased risk for Type II Diabetes.
The standard medical treatments for this condition include birth control pills and a diabetes medication called Metformin.
Naturopathic medicine addresses this condition very effectively with a combination of specific dietary changes to improve blood sugar control and insulin sensitivity, herbs and nutrients to normalize ovarian function and blood sugar balance and an exercise program to acheive weight loss if needed.  I have seen dramatic improvements in women’s health with these changes and most women are able to go on to acheive a pregnancy if desired.

Passionflower

Passionflower
Passiflora incarnata
 
You finally get into bed at night after a long busy day and expect to fall asleep the minute your head hits the pillow.  What occurs instead however is that your brain can’t stop ruminating about the state of your finances, what you should have said to your boss, what your kids are up to…..An hour later you finally fall asleep only to wake up groggy to your alarm clock at six AM.  Sound familiar?
My favorite remedy for this situation ( in addition to daily exercise) is the herb Passionflower.  The name sounds like something that might keep you awake in bed, but the herb is actually very calming to the nervous system and can effectively shut off the mental chatter, allowing you to fall asleep.  It is available in tea, tincture and capsules.  A typical dose of tincture is two dropperfuls under the tongue right before bed.

Green Drink

A delicious smoothie to use autumn apples and kale, adapted from “Eating Well Magazine”.  My two year old loves it!
1 apple or pear, cored and sliced
2 bananas
4 cups chopped kale leaves, stems removed
1 tablespoon ground flax seed
1/2 cup orange juice
1/2 cup cold water
12 ice cubes

 

Blend in a blender or food processor until smooth and drink!

Hashimoto’s Thyroiditis

Is your doctor having trouble getting your thyroid medication adjusted properly?  Do you need to change the dose of your medication every time you have a thyroid lab test?  Do you continue to have symptoms of low thyroid function even though your lab results are normal?  If any of the above statements are true, you may want to get tested for Hashimoto’s Thyroiditis.  This is an autoimmune condition which is now the most common cause of hypothyroidism.  The immune system actually starts to attack the thyroid gland, which causes it to malfunction.  A simple blood test to check for thyroid antibodies can detect this problem.
I believe that the rise in this condition may be caused by a number of factors including exposure to environmental toxins and the dramatic alteration of our intestinal flora ( a very important part of our immune system) that occurs with antibiotic use.
What can be done about this?
The therapies which have been most successful for my patients include those that normalize immune function, aid indetoxification and reduce inflammation.  I may also change the type of thyroid medication to most effectively discourage antibody production.
What I see with effective treatment of this condition is that hypothyroid symptoms improve, need for thyroid medication stabilizes and immune function normalizes so that the likelihood of developing other autoimmune conditions is much reduced.

Bitter Herbal Tonics

Bitter Herbal Tonics

In addition to the foods discussed above I also recommend an herbal formula containing bitter herbs to stimulate the digestive tract. Bitter plants stimulate the entire digestive tract to secrete digestive juices and are best taken prior to a meal but can also be used as an antidote to a large and heavy meal. These formulas are very effective at treating gas and bloating and can be used interchangeably with an encapsulated digestive enzyme supplement with the added benefit of stimulating the production of amylase, an enzyme found in our saliva which starts breaking down starches as soon as we chew our food.
I like our local Shining Mountain Herbs “Rocky Mountain Herbal Bitters” product which combines locally wildcrafted and organically grown herbs such as Aspen bark, Angelica root and Gentian root in a tasty formula. I usually recommend between 30 drops to one teaspoon up to three times daily before meals. This type of formula is contraindicated in acute gallbladder inflammation, intestinal blockage, for young children and in pregnancy.

Roasted Beet Salad with Walnuts and Goat Cheese

Roasted Beet Salad with Walnuts and Goat Cheese

6-8 servings

1/2 cup walnut halves
2 tsp. olive oil
1/8 tsp. kosher salt
1/2 tsp. fresh ground black pepper
6 medium beets, trimmed and washed
1/3 cup thinly sliced red onions

6 Tbsp. extra virgin olive oil
2 Tbsp. fresh lemon juice or red wine vinegar
3/4 tsp. salt
1/4 tsp. sugar
fresh ground black pepper

1/2 lb. fresh spinach leaves, de-stemmed and washed
3 oz. fresh goat cheese, crumbled

1. Preheat the oven to 350 F
2. Combine walnuts with olive oil, salt and pepper, mixing well to coat the nuts
3. Spread on a baking sheet and bake until toasted, about 7-10 minutes
4. Set aside to cool
5. Wrap beets in foil and place on rimmed baking sheet
6. Bake at 350 degrees until tender, about 1 1/2 hours
7. Let cool for 20 minutes, then peel beets by holding them under cold running water and rubbing off the skins
8. Cut into 1/2 inch wedges and place in a large mixing bowl with walnuts and onion
9. Combine all the dressing ingredients, taste and adjust seasoning
10. Pour over the beets and dress well
11. Let sit at room temperature at least an hour
12. Just before serving, arrange spinach leaves in individual bowls or on a large platter
13. Arrange beets on top and crumble goat cheese over

Foods for Autumn and Winter

With the onset of winter comes the need to make some changes to our diets to stay healthy.  From an Oriental perspective, the cold weather requires that we use greater amounts of energy to stay warm and therefore we have less energy to break down and digest our food.  With decreased “digestive fire”, it is more difficult to process raw vegetables and cold foods.  Get out your cookbooks and look at the recipes for soups, stews and other warm, cooked foods.  Root vegetables are particularly good at helping your body hold onto energy and warmth rather than dispersing it and allowing you to become chilled.

Kale Potato Soup

(Laurel’s Kitchen Cookbook)
This is a very simple yet satisfying soup!
1 large onion
1 Tbsp. butter
1 clove garlic
2 large potatoes
1 large bunch kale
5 cups hot water or stock
1/2 tsp. salt, to taste
Black pepper
Saute onion in butter, cooking until clear and slightly golden.  About halfway, add the garlic, crush garlic with a fork.  Add potatoes and 2 cups water.  Simmer, covered, until potatoes start to soften.  Wash the kale, remove stems and chop, then steam.  Do not cook with the potatoes as the flavor is too strong.  When potatoes are well done, puree half of them with remaining water or stock and salt and pepper.  Combine all and heat gently.  Makes 6 cups.

Kale Potato Soup(Laurel’s Kitchen Cookbook)This is a very simple yet satisfying soup! 1 large onion1 Tbsp. butter1 clove garlic2 large potatoes1 large bunch kale5 cups hot water or stock1/2 tsp. salt, to tasteBlack pepper
Saute onion in butter, cooking until clear and slightly golden.  About halfway, add the garlic, crush garlic with a fork.  Add potatoes and 2 cups water.  Simmer, covered, until potatoes start to soften.  Wash the kale, remove stems and chop, then steam.  Do not cook with the potatoes as the flavor is too strong.  When potatoes are well done, puree half of them with remaining water or stock and salt and pepper.  Combine all and heat gently.  Makes 6 cups.