Now that you know how to Roast a Chicken, making broth couldn't be simpler. You will need a large soup pot or medium sized crock pot. I prefer the crock put because I put the ingredients in after dinner, turn it on, and when I wake up the broth is done.
Chicken Broth
1. Cut the remaining chicken off the carcass and store in frig.
2. Place the chicken carcass, drippings, leftover bones and any leftover vegetables in the crock pot or soup pot.
3. Fill with filtered water until the water just covers, or almost covers, the top of the chicken. Add 1-2 tsp apple cider vinegar which will break down the bonds in the bones releasing minerals into the broth.
4. You may add fresh onion, celery, parsley and carrots as desired. This will add additional nutrition and flavor to the broth.
5. Turn crock pot on high until boiling, skim any scum that accumulates on the top, then turn to low overnight. In soup pot: bring to boil then simmer for at least three hours.
6. Remove bones and strain vegetables. You may use the broth as is or refrigerate and skim off the fat that congeals on top. The broth may be kept in the refrigerator and stays viable for up to two weeks, or freeze for months. I prefer to store my broth in glass containers. Leave room at the top for expansion in the freezer.
Chicken Soup
The preparation for this meal is minimal when you have broth and leftover chicken.
1. Simmer broth in soup pot
2. Add desired chopped vegetables such as carrots, onion, broccoli and kale. Cover and cook until al dente.
3. Season with sea salt and pepper, lemon and other desired herbs (parsley, thyme, oregano, cilantro, basil, etc)
4. Add pre-cooked brown rice or potatoes as desired. These can also be cooked right in the broth but rice will absorb much of the broth and potatoes will make the broth starchy. I prefer to cook them separately and add them at the end.
That's it! Enjoy!
June 2, 2009
Roasted Chicken Recipes
One of the most delightful and satisfying meals is roasted chicken. It's hard to get it wrong, the most important detail is the cooking time, which is 20 minutes/pound. If you don’t under or over cook the chicken you can’t go wrong. Find a whole, organic chicken. It will often contain a bag of giblets in the cavity so be sure to remove that before cooking. There are MANY ways to roast a chicken. Here are my two favorites:
Option #1 – Roasted Whole Chicken with Vegetables
1. Place the whole chicken breast-side-up in a generous sized roasting pan (at least 9x11)
2. Rub or drizzle a bit of butter or olive oil on the chicken
3. Chop 2 or 3 potatoes, 2 onions and lots of baby carrots or 4 chopped carrots and assemble around the chicken in the roasting pan (broccoli is also good, as is celery and any of your other favorite vegetables)
4. Sprinkle with Trader Joe’s Poultry Seasoning and salt and pepper and place in the oven at 350 F, 20 minutes per pound (a 5 lb chicken will be 100 minutes, a 3 lb chicken will be 60 min, etc.)
5. Every now and then place a wooden spoon into the cavity, tip the chicken so the juices run out into the pan, then baste the chicken (a spoon works fine) and stir the vegetables.
6. Chicken will be done right when the timer goes off! Check for doneness by cutting into the breast and looking for red juices, or tip chicken as in step #5 and notice if the juices are red or clear. When they are clear the chicken is done.
Option #2 – Roasted Whole Chicken with Lemon
1. Place the whole chicken breast-side-up in a generous-sized roasting pan
2. Rub or drizzle a bit of butter or olive oil on the chicken
3. Quarter 3 or 4 lemons and place inside the cavity
4. Sprinkle with Trader Joe’s Poultry Seasoning and salt and pepper and place in the oven at 350 F, 20 minutes per pound. (A 5 lb chicken will be 100 minutes, a 3 lb chicken will be 60 min, etc.) Occasionally will take longer when the cavity is filled so check for doneness by tipping as described above in #6.
Gravy Option: Pour some drippings into a saucepan or frying pan. Add a little boiling water to thin consistency. Simmer over low/medium heat stirring constantly adding cornstarch 1 Tbsp at a time to desired consistency. Add salt and pepper to taste.
Serve with brown rice and a crunchy salad and enjoy!
Option #1 – Roasted Whole Chicken with Vegetables
1. Place the whole chicken breast-side-up in a generous sized roasting pan (at least 9x11)
2. Rub or drizzle a bit of butter or olive oil on the chicken
3. Chop 2 or 3 potatoes, 2 onions and lots of baby carrots or 4 chopped carrots and assemble around the chicken in the roasting pan (broccoli is also good, as is celery and any of your other favorite vegetables)
4. Sprinkle with Trader Joe’s Poultry Seasoning and salt and pepper and place in the oven at 350 F, 20 minutes per pound (a 5 lb chicken will be 100 minutes, a 3 lb chicken will be 60 min, etc.)
5. Every now and then place a wooden spoon into the cavity, tip the chicken so the juices run out into the pan, then baste the chicken (a spoon works fine) and stir the vegetables.
6. Chicken will be done right when the timer goes off! Check for doneness by cutting into the breast and looking for red juices, or tip chicken as in step #5 and notice if the juices are red or clear. When they are clear the chicken is done.
Option #2 – Roasted Whole Chicken with Lemon
1. Place the whole chicken breast-side-up in a generous-sized roasting pan
2. Rub or drizzle a bit of butter or olive oil on the chicken
3. Quarter 3 or 4 lemons and place inside the cavity
4. Sprinkle with Trader Joe’s Poultry Seasoning and salt and pepper and place in the oven at 350 F, 20 minutes per pound. (A 5 lb chicken will be 100 minutes, a 3 lb chicken will be 60 min, etc.) Occasionally will take longer when the cavity is filled so check for doneness by tipping as described above in #6.
Gravy Option: Pour some drippings into a saucepan or frying pan. Add a little boiling water to thin consistency. Simmer over low/medium heat stirring constantly adding cornstarch 1 Tbsp at a time to desired consistency. Add salt and pepper to taste.
Serve with brown rice and a crunchy salad and enjoy!
Roasting a Chicken and Brothmaking 101
In my posting The Goods on Fat I wrote about the importance of including healthy fats in a well-balanced diet. One of the first nutritional suggestions I make to all my patients is to roast a chicken once a week. A roasted chicken is soul food – it is ridiculously simple to prepare yet yields a succulent main dish that is full of protein, minerals and healthy fat that is so exceedingly satisfying that you feel you’re getting away with something.
After the roasted chicken is consumed I make broth. My parents who tend toward the sarcastic used to joke about “consecrated chicken soup.” In my childhood naivete I didn’t understand why that was so funny, but later as I learned about the truly nutritive and healing qualities of chicken broth, and became aware of how it has been revered over time as a cure-all in cultures all over the world, the joke made sense. The old wives’ tales made claims of healing the sick and aiding digestion. Modern science confirms that chicken broth high in minerals such as calcium, magnesium and phosphorus, does serve as an excellent mineral source and electrolyte replacer, and it contains enzymes that contribute to the immune process and aid digestion. Chicken broth also contains gelatin which is healing to the digestive tract as it aids in digestion and ultimately decreases inflammation.
A roasted chicken is an incredibly economical meal choice as you get at least two meals out of the chicken. Please see my very simplified versions of how to roast a chicken and make chicken broth.
And yes, you are getting away with something – an epicurian pleasure without guilt. Now how often does that happen? Enjoy.
After the roasted chicken is consumed I make broth. My parents who tend toward the sarcastic used to joke about “consecrated chicken soup.” In my childhood naivete I didn’t understand why that was so funny, but later as I learned about the truly nutritive and healing qualities of chicken broth, and became aware of how it has been revered over time as a cure-all in cultures all over the world, the joke made sense. The old wives’ tales made claims of healing the sick and aiding digestion. Modern science confirms that chicken broth high in minerals such as calcium, magnesium and phosphorus, does serve as an excellent mineral source and electrolyte replacer, and it contains enzymes that contribute to the immune process and aid digestion. Chicken broth also contains gelatin which is healing to the digestive tract as it aids in digestion and ultimately decreases inflammation.
A roasted chicken is an incredibly economical meal choice as you get at least two meals out of the chicken. Please see my very simplified versions of how to roast a chicken and make chicken broth.
And yes, you are getting away with something – an epicurian pleasure without guilt. Now how often does that happen? Enjoy.
May 8, 2009
The Goods on Fat
Today a patient and I were discussing a whole foods diet. She was already aware of the importance of eating whole foods and had, she thought, transitioned her family to eating that way. She just about fell out of her chair when I suggested she try my Kid-Friendly Baked Chicken with skin-on, bone-in chicken thighs.
I went on to explain the importance of eating the skin and cooking with the bone in: the fat in the skin helps to assimilate the nutrients in the meat (and adds flabor), and the bone adds moisture and minerals.
I often find that my patients are feeling “deprived”- that there is something missing in their diets, a “soul food" - that they often seek outside of their meals. These are the people who are reaching for the chips and the ice cream. Perhaps what they are seeking is fat which helps them to feel satisfied and nourished from a meal and less likely to snack afterward.
Believe it or not, saturated fat, like that in chicken and meat, butter, eggs and olive oil, plays an important role in body chemistry. According to the Weston A Price Foundation saturated fat makes up more than half of the cell membrane as it is needed to provide the proper integrity to keep nutrients in and toxins out. It is needed to incorporate calcium and other minerals into tissues and bones. It protects the liver from toxins and enhances the immune system. Certain short and medium chain fatty acids (butter and coconut oil respectively) have properties that are antifungal and antimicrobial
I found a great article in The New York Times that discusses a study where researchers found that people on a relatively low-fat diet lost less weight than those who ate a low-carbohydrate, higher fat Mediterranean diet. The article goes on to discuss the effects of saturated fat on cholesterol levels suggesting that diets higher in saturated fat lead to better cholesterol levels than lower saturated fat diets.
Yes, you heard it correctly; in addition to tasting really good and contributing to overall health, saturated fat may actually be heart-protective. So go take a bite out of a drumstick and chew on that one for a while.
I went on to explain the importance of eating the skin and cooking with the bone in: the fat in the skin helps to assimilate the nutrients in the meat (and adds flabor), and the bone adds moisture and minerals.
I often find that my patients are feeling “deprived”- that there is something missing in their diets, a “soul food" - that they often seek outside of their meals. These are the people who are reaching for the chips and the ice cream. Perhaps what they are seeking is fat which helps them to feel satisfied and nourished from a meal and less likely to snack afterward.
Believe it or not, saturated fat, like that in chicken and meat, butter, eggs and olive oil, plays an important role in body chemistry. According to the Weston A Price Foundation saturated fat makes up more than half of the cell membrane as it is needed to provide the proper integrity to keep nutrients in and toxins out. It is needed to incorporate calcium and other minerals into tissues and bones. It protects the liver from toxins and enhances the immune system. Certain short and medium chain fatty acids (butter and coconut oil respectively) have properties that are antifungal and antimicrobial
I found a great article in The New York Times that discusses a study where researchers found that people on a relatively low-fat diet lost less weight than those who ate a low-carbohydrate, higher fat Mediterranean diet. The article goes on to discuss the effects of saturated fat on cholesterol levels suggesting that diets higher in saturated fat lead to better cholesterol levels than lower saturated fat diets.
Yes, you heard it correctly; in addition to tasting really good and contributing to overall health, saturated fat may actually be heart-protective. So go take a bite out of a drumstick and chew on that one for a while.
April 25, 2009
Trampolining for Good Health (and fun!)
The other day I had 30 minutes to kill until one kid awoke from a nap and two others needed to be picked up from school. I was eager to get some exercise and remembered the kids’ miniature trampoline of which my massage therapist speaks so highly. So I cranked some tunes and jumped and danced and gyrated and moved parts of my body in funny ways that felt good to me. It made me so happy! The half hour flew by and left me feeling much better than I had before.
"Rebounding" is great for lymph drainage. The lymph system is the detoxification system of the body made up of fluid, vessels and ducts. It allows for the fluid in-between the cells, which contains dead cells and toxins absorbed from the environment, to be carried into the blood or circulatory system, which then carries it away.
An example of your lymph system at work is when your “glands” are swollen. The last time you had a cold or sore throat you may have felt an enlargement of your glands in your neck. This is a sign that your lymph system is hard at work assisting the body in removing a pathogen or foreign invader of some kind.
The reason the trampoline works so well for moving the lymph is due to the gravitational pull that causes the valves of the lymph system to open and drain. Vigorous exercise such as running, walking and playing tennis will do this too. Other ways to assist in detoxifying your lymph system are manually via massage, castor oil packs and sweating. (My good friend Heather Manley ND has a great explanation of castor oil packs on her website.)
Mini trampolines are easy to find used. New they are $75-$350. Ours is borrowed from a friend, several years old, and it works great. Aside from all these fabulous health benefits, I recommend bouncing on a trampoline because it offers the best therapy that we can offer ourselves – fun. It will put a smile on your face, make you giggle a bit, and make you feel like a kid again.
"Rebounding" is great for lymph drainage. The lymph system is the detoxification system of the body made up of fluid, vessels and ducts. It allows for the fluid in-between the cells, which contains dead cells and toxins absorbed from the environment, to be carried into the blood or circulatory system, which then carries it away.
An example of your lymph system at work is when your “glands” are swollen. The last time you had a cold or sore throat you may have felt an enlargement of your glands in your neck. This is a sign that your lymph system is hard at work assisting the body in removing a pathogen or foreign invader of some kind.
The reason the trampoline works so well for moving the lymph is due to the gravitational pull that causes the valves of the lymph system to open and drain. Vigorous exercise such as running, walking and playing tennis will do this too. Other ways to assist in detoxifying your lymph system are manually via massage, castor oil packs and sweating. (My good friend Heather Manley ND has a great explanation of castor oil packs on her website.)
Mini trampolines are easy to find used. New they are $75-$350. Ours is borrowed from a friend, several years old, and it works great. Aside from all these fabulous health benefits, I recommend bouncing on a trampoline because it offers the best therapy that we can offer ourselves – fun. It will put a smile on your face, make you giggle a bit, and make you feel like a kid again.
April 16, 2009
Seasonal Allergies and the Histamine Link
Yesterday my five year old niece Nevi emerged from the back-forty all puffed up with red circles under her eyes. When I asked her what happened she replied,
“When the wind blows my eyes water.”
It seems that even little Nevi has joined our beleaguered ranks of Pacific Northwesterners who, impatiently awaiting spring’s arrival after a long and cold winter, are finally able to get outside and enjoy the blooms and the warmer air only to be met with itchy and watery eyes, runny nose and sinus congestion: the symptoms of seasonal allergies.
Patients often ask me why they developed allergies as adults never having experienced them as a child, and conversely I am asked why one often seems to outgrow childhood allergies. I’ll never forget a statistic I learned in medical school: a child with one allergic parent has a 30% chance of developing allergies, a child with two allergic parents has a 70% chance of developing allergies. It appears that one is born with a tendency or propensity toward developing them – whether symptoms develop in early or later life could depend on several factors including geographic location, diet and the body’s overall inflammatory load. Symptoms that come on earlier in life tend to fade, those that come on later in life tend to increase.
When I put on my Naturopathic Doctor thinking cap and think about seasonal allergies, my mind wanders to histamines. Histamines are the proteins released by the immune system when an immune response is taking place. In the case of seasonal allergies, the immune system is unnecessarily attacking an innocuous substance (pollen, dust, mold) that is mistakenly perceived as a threat. Once the histamines are released the blood cells become leaky, causing swelling in the tissues which in turn causes more inflammatory mediators called cytokines to be released creating more inflammation. When we are sick this chemical cascade activates the immune system to attack pathogens such as viruses and bacteria. The mucous produced when we are sick helps to protect the tissues and wash the invaders away. In the case of hayfever and seasonal allergies, in addition to swelling and mucous the histamines and leukotrienes irritate nerve endings causing burning, itching and sneezing.
Many people are operating with an increased load of histamine in their bodies all the time as a result of eating foods they are sensitive to, or being exposed to chemicals in their food or environment. These people will be more prone to react to allergens because the immune system is in a hypersensitive state – its ability to identify between a threat and a benign particle becomes blunted and it reacts to many potential allergens.
Some common foods that are known histamine producers in the body:
Coffee
Peanuts
Tomatoes
Citrus
Wine
Chocolate
Beer
Cheese
Milk
Wheat
Soy
Eggs
Sugar
See some of your favorite foods on that list? I am not suggesting that you stop consuming the things that make you happy. I do encourage my patients to listen to the signals that their bodies are giving them. If they notice that a food causes them undesirable gastrointestinal sequelae, or another makes their cheeks red and another interferes with sleep – the body is signaling that an inflammatory process is underway. Removing the foods that cause symptoms, especially during allergy season, will greatly lighten you body’s allergenic load and will decrease your overall allergic reaction rendering allergy season much more bearable.
Some natural supplements to help the body decrease inflammation:
*Bromelain is a naturally occurring enzyme in pineapple. In concentrated form it has proven anti-inflammatory effects as it breaks down the histamines and cytokines which cause inflammation. It is important that Bromelain be taken in-between meals as it will break down the proteins of food if taken with meals and the body will not receive the anti-inflammatory benefits.
*Quercitin is a bioflavanoid that stabilizes mast cells so they don’t release so much histamine.
*Local Bee Pollen. Many believe that eating bee pollen from local bees will help to desensitize the immune system.
*Vitamin C is another natural antihistamine. Keep in mind that it can cause loose stools when taken in high doses. If this happens just decrease the amount that you are taking.
*Allium Cepa is a homeopathic that treats allergic symptoms similar to those experienced when slicing an onion: profuse watery eyes and runny nose.
*Drinking plenty of water can help to remove the pollens and the mucous. And of course nothing compares to the nasal irrigation that one can experience with a Neti Pot. Allergy sufferers swear by the Neti pot as it flushes pollen particles from the nostrils and lower sinuses. A great description of Neti Pot usage on Daily Cup of Yoga. A saline nasal rinse has a similar action.
Pollen counts tend to be highest during the hours right before and after sunrise and sunset. If you do plan to be outdoors, the middle of the day is the best time to avoid peak pollen times. Change your clothing, brush your dogs and cats outside to remove pollen and consider getting an air filter. We swear by our Austin Air filter. When my daughter is feeling asthmatic she finds relief by breathing in the filtered air.
This spring, try one of the above suggestions to decrease your body’s inflammatory load so you can avoid the "eye watering winds" and experience the season with your senses intact.
“When the wind blows my eyes water.”
It seems that even little Nevi has joined our beleaguered ranks of Pacific Northwesterners who, impatiently awaiting spring’s arrival after a long and cold winter, are finally able to get outside and enjoy the blooms and the warmer air only to be met with itchy and watery eyes, runny nose and sinus congestion: the symptoms of seasonal allergies.
Patients often ask me why they developed allergies as adults never having experienced them as a child, and conversely I am asked why one often seems to outgrow childhood allergies. I’ll never forget a statistic I learned in medical school: a child with one allergic parent has a 30% chance of developing allergies, a child with two allergic parents has a 70% chance of developing allergies. It appears that one is born with a tendency or propensity toward developing them – whether symptoms develop in early or later life could depend on several factors including geographic location, diet and the body’s overall inflammatory load. Symptoms that come on earlier in life tend to fade, those that come on later in life tend to increase.
When I put on my Naturopathic Doctor thinking cap and think about seasonal allergies, my mind wanders to histamines. Histamines are the proteins released by the immune system when an immune response is taking place. In the case of seasonal allergies, the immune system is unnecessarily attacking an innocuous substance (pollen, dust, mold) that is mistakenly perceived as a threat. Once the histamines are released the blood cells become leaky, causing swelling in the tissues which in turn causes more inflammatory mediators called cytokines to be released creating more inflammation. When we are sick this chemical cascade activates the immune system to attack pathogens such as viruses and bacteria. The mucous produced when we are sick helps to protect the tissues and wash the invaders away. In the case of hayfever and seasonal allergies, in addition to swelling and mucous the histamines and leukotrienes irritate nerve endings causing burning, itching and sneezing.
Many people are operating with an increased load of histamine in their bodies all the time as a result of eating foods they are sensitive to, or being exposed to chemicals in their food or environment. These people will be more prone to react to allergens because the immune system is in a hypersensitive state – its ability to identify between a threat and a benign particle becomes blunted and it reacts to many potential allergens.
Some common foods that are known histamine producers in the body:
Coffee
Peanuts
Tomatoes
Citrus
Wine
Chocolate
Beer
Cheese
Milk
Wheat
Soy
Eggs
Sugar
See some of your favorite foods on that list? I am not suggesting that you stop consuming the things that make you happy. I do encourage my patients to listen to the signals that their bodies are giving them. If they notice that a food causes them undesirable gastrointestinal sequelae, or another makes their cheeks red and another interferes with sleep – the body is signaling that an inflammatory process is underway. Removing the foods that cause symptoms, especially during allergy season, will greatly lighten you body’s allergenic load and will decrease your overall allergic reaction rendering allergy season much more bearable.
Some natural supplements to help the body decrease inflammation:
*Bromelain is a naturally occurring enzyme in pineapple. In concentrated form it has proven anti-inflammatory effects as it breaks down the histamines and cytokines which cause inflammation. It is important that Bromelain be taken in-between meals as it will break down the proteins of food if taken with meals and the body will not receive the anti-inflammatory benefits.
*Quercitin is a bioflavanoid that stabilizes mast cells so they don’t release so much histamine.
*Local Bee Pollen. Many believe that eating bee pollen from local bees will help to desensitize the immune system.
*Vitamin C is another natural antihistamine. Keep in mind that it can cause loose stools when taken in high doses. If this happens just decrease the amount that you are taking.
*Allium Cepa is a homeopathic that treats allergic symptoms similar to those experienced when slicing an onion: profuse watery eyes and runny nose.
*Drinking plenty of water can help to remove the pollens and the mucous. And of course nothing compares to the nasal irrigation that one can experience with a Neti Pot. Allergy sufferers swear by the Neti pot as it flushes pollen particles from the nostrils and lower sinuses. A great description of Neti Pot usage on Daily Cup of Yoga. A saline nasal rinse has a similar action.
Pollen counts tend to be highest during the hours right before and after sunrise and sunset. If you do plan to be outdoors, the middle of the day is the best time to avoid peak pollen times. Change your clothing, brush your dogs and cats outside to remove pollen and consider getting an air filter. We swear by our Austin Air filter. When my daughter is feeling asthmatic she finds relief by breathing in the filtered air.
This spring, try one of the above suggestions to decrease your body’s inflammatory load so you can avoid the "eye watering winds" and experience the season with your senses intact.
April 9, 2009
What is Naturopathic Medicine?
Naturopathic Medicine has been with us for two hundred years, even longer as our ancestors were wise to the healing properties of plants, herbs and spices. Bloodletting and poor hygiene aside, there was a growing body of wisdom regarding natural treatments evolving along with our ancestors that has been forgotten and discredited in the shadow of modern medicine.
What kind of training does a naturopathic doctor receive?
A licensed naturopathic physician (N.D.) attends a four-year graduate-level naturopathic medical school and is educated in all of the same basic sciences as an M.D., but also studies holistic and nontoxic approaches to therapy with a strong emphasis on disease prevention and optimizing wellness. In addition to a standard medical curriculum, the naturopathic physician is required to complete four years of training where they complete coursework in clinical nutrition, acupuncture, homeopathic medicine, botanical medicine, psychology, and counseling (to encourage people to make lifestyle changes in support of their personal health). A naturopathic physician takes rigorous professional board exams so that he or she may be licensed by a state or jurisdiction as a primary care general practice physician. (www.naturopathic.org)
How would you describe Naturopathic Medicine?
Complementary because it is not an approach “instead” of conventional American medicine, but one that can compliment the basic health needs that are being met by your MD or PCP, LAc or other health care practitioner. It can also give you a place to turn when you feel that western medicine isn’t offering you the options you seek. Many of the better known conventional medical schools around the country are adding departments of alternative medicine to keep up with the demand from the public.
Alternative because the medicines we use are non-toxic and have no side effects. Although naturopaths are licensed in the state of Oregon to dispense hundreds of pharmaceuticals, we usually opt for the most natural way to stimulate the body to heal itself, either through herbs, homeopathy, nutrition, exercise or lifestyle modifications.
And preventative because you may choose to see a naturopath even when you are feeling well but want to avoid the ear or sinus infections of the winter, the allergies of the spring, or you’re just not feeling like yourself.
What to Expect During a Visit with a Naturopathic Physician?
Your initial visit will last one hour or more. Be prepared to discuss your health history, family history, and your current health complaint in detail. A naturopathic physician will be a good listener, will ask you a lot of questions, may perform physical exams and will seek further information which could include a diet diary, lab testing or medical records. Usually you will be asked to return in 2 weeks when results are ready to receive your treatment plan. A treatment plan may include food and lifestyle modifications, nutraceutical supplementation or herbal prescriptions.
I am committed to keeping my patients’ treatment plan simple so that they can be successful in their healing attempts. After my patients have had 4-8 weeks on a treatment plan I like to see them to assess improvements or to make necessary changes to the plan. After that I expect to see my patients every three months until symptoms resolve, or as needed. My goal is to provide my patients with the support, tools and education to stay in good health so that the need to see a doctor is minimized. Nothing thrills me more as a professional than to watch my patients who have suffered for years start to feel better after a couple visits.
What kind of training does a naturopathic doctor receive?
A licensed naturopathic physician (N.D.) attends a four-year graduate-level naturopathic medical school and is educated in all of the same basic sciences as an M.D., but also studies holistic and nontoxic approaches to therapy with a strong emphasis on disease prevention and optimizing wellness. In addition to a standard medical curriculum, the naturopathic physician is required to complete four years of training where they complete coursework in clinical nutrition, acupuncture, homeopathic medicine, botanical medicine, psychology, and counseling (to encourage people to make lifestyle changes in support of their personal health). A naturopathic physician takes rigorous professional board exams so that he or she may be licensed by a state or jurisdiction as a primary care general practice physician. (www.naturopathic.org)
How would you describe Naturopathic Medicine?
Complementary because it is not an approach “instead” of conventional American medicine, but one that can compliment the basic health needs that are being met by your MD or PCP, LAc or other health care practitioner. It can also give you a place to turn when you feel that western medicine isn’t offering you the options you seek. Many of the better known conventional medical schools around the country are adding departments of alternative medicine to keep up with the demand from the public.
Alternative because the medicines we use are non-toxic and have no side effects. Although naturopaths are licensed in the state of Oregon to dispense hundreds of pharmaceuticals, we usually opt for the most natural way to stimulate the body to heal itself, either through herbs, homeopathy, nutrition, exercise or lifestyle modifications.
And preventative because you may choose to see a naturopath even when you are feeling well but want to avoid the ear or sinus infections of the winter, the allergies of the spring, or you’re just not feeling like yourself.
What to Expect During a Visit with a Naturopathic Physician?
Your initial visit will last one hour or more. Be prepared to discuss your health history, family history, and your current health complaint in detail. A naturopathic physician will be a good listener, will ask you a lot of questions, may perform physical exams and will seek further information which could include a diet diary, lab testing or medical records. Usually you will be asked to return in 2 weeks when results are ready to receive your treatment plan. A treatment plan may include food and lifestyle modifications, nutraceutical supplementation or herbal prescriptions.
I am committed to keeping my patients’ treatment plan simple so that they can be successful in their healing attempts. After my patients have had 4-8 weeks on a treatment plan I like to see them to assess improvements or to make necessary changes to the plan. After that I expect to see my patients every three months until symptoms resolve, or as needed. My goal is to provide my patients with the support, tools and education to stay in good health so that the need to see a doctor is minimized. Nothing thrills me more as a professional than to watch my patients who have suffered for years start to feel better after a couple visits.
April 4, 2009
Happy New Year Spring 2009
For me the New Year has never started in January. In fact, not only have I never recognized January as the new year, I recognize two much more meaningful New Year opportunities each year. The “year” has always begun for me with the start of school in September. Since the age of 5 there has not been a September that was not occupied with the beginning of a new school year – either as a student, teacher or mother of a student. September brings with it a new schedule, one revolving around study and sports and meals and bedtimes; the last hurrah before hunkering down for the darkness and cold of the winter months. The other New Year for me takes place in the spring, after spring break. Spring is a time for re-awakenings, the dramatic return of the light after Daylight Savings allowing us to once again spend time outdoors and get back into shape after a long and dark winter. The additional light gives us energy and enables us to make resolutions – to pick up a new exercise regime or choose to do a cleanse or detox to maximize health and better prepare one’s body to be able to take full advantage of the natural wonders that the spring and summer has to offer.
In my life this New Year of spring 2009 marks my return to my naturopathic medical practice. Along with the space that is freeing up in my life and mind as my children become older and more independent there is an emerging need to think outside the microcosm of my home and family and focus on a larger scale of community. As I continue on my life’s path of exploring natural medicine and facilitating healing, I am thrilled to announce that I am joining Heartspace Center for Healing in Lake Oswego, OR where I will continue my practice treating families, children and women with my bag of tricks including herbs, homeopathic medicine, cranio-sacral treatments, nutrition and nutritional supplements.
As well my blog will take on a new face, one more centered around what I experience in my naturopathic medical practice. Ailments and conditions that affect you and your family will be addressed, with your old familiar gluten-free recipes and family-friendly meal ideas in tow. Please consider subscribing to my blog as it should start to get a little more interesting from here. Happy New Year!
In my life this New Year of spring 2009 marks my return to my naturopathic medical practice. Along with the space that is freeing up in my life and mind as my children become older and more independent there is an emerging need to think outside the microcosm of my home and family and focus on a larger scale of community. As I continue on my life’s path of exploring natural medicine and facilitating healing, I am thrilled to announce that I am joining Heartspace Center for Healing in Lake Oswego, OR where I will continue my practice treating families, children and women with my bag of tricks including herbs, homeopathic medicine, cranio-sacral treatments, nutrition and nutritional supplements.
As well my blog will take on a new face, one more centered around what I experience in my naturopathic medical practice. Ailments and conditions that affect you and your family will be addressed, with your old familiar gluten-free recipes and family-friendly meal ideas in tow. Please consider subscribing to my blog as it should start to get a little more interesting from here. Happy New Year!
November 17, 2008
Sarah's Chocolate Chip - Flaxmeal Cookies
My sister in love, Sarah, (we discarded of the term "in law" early on in our relationship) created this very healthy and gluten-free cookie recipe. Test results of randomized placebo-controlled studies in my kitchen reveal that these cookies are loved by both gluten-free and "civilian" folks alike. The addition of chocolate chips can add a healthful element if you choose the darkest chocolate with the lowest sugar content. Dark chocolate is the most potent antioxidant that we have. Another delicious combo is date/nut. Flaxmeal binds toxins and hormones in the GI tract aiding in their elimination. Molasses is loaded with iron, magnesium and B vitamins. I let my kids eat these freely. Enjoy!
Sarah's Chocolate Chip - Flaxmeal Cookies
1 C. Organic (preferably from grass-fed cows)Butter
1/2 C. Rapadura Sugar or Maple Syrup
2 eggs
1 tsp. salt
1 tsp. baking soda
1 tsp. vanilla
1 C. ground flax meal
1 C. brown rice flour (if you don't want to make them gluten-free any flour will do)
as many dates, raisins, dark chocolate chips and nuts as you desire
optional:
1 tsp molasses
1/4 C. almond meal (optional - adds protein and flavor)
Cream together butter, sugar, eggs, vanilla and/or molasses. Combine dry ingredients and add to wet. Add dates, raisins or chocolate chips as desired. Drop by teaspoonful onto greased cookie sheet and bake at 375 F for 8-10 min. Let cool before attempting to remove from cookie sheet.
Sarah's Chocolate Chip - Flaxmeal Cookies
1 C. Organic (preferably from grass-fed cows)Butter
1/2 C. Rapadura Sugar or Maple Syrup
2 eggs
1 tsp. salt
1 tsp. baking soda
1 tsp. vanilla
1 C. ground flax meal
1 C. brown rice flour (if you don't want to make them gluten-free any flour will do)
as many dates, raisins, dark chocolate chips and nuts as you desire
optional:
1 tsp molasses
1/4 C. almond meal (optional - adds protein and flavor)
Cream together butter, sugar, eggs, vanilla and/or molasses. Combine dry ingredients and add to wet. Add dates, raisins or chocolate chips as desired. Drop by teaspoonful onto greased cookie sheet and bake at 375 F for 8-10 min. Let cool before attempting to remove from cookie sheet.
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