Spring Cleaning Recipes
Spring is a time to remove stored wastes. Spring-cleaning is not just for our houses, but for our bodies. The liver helps detoxify and clean the body. By eating foods that support the liver we can help eliminate harmful toxins. Artichokes, lemons, and asparagus aid detoxification pathways and liver function.
In addition to supporting liver health, artichokes also benefit the health of the intestinal tract and heart. They are rich in iodine, which is needed to make thyroid hormone. Asparagus contains glutathione, which is an antioxidant used by the liver process toxins into a less harmful form and make them easier to eliminate from the body. Artichokes and asparagus are a spring season foods and it is best to eat foods in season. It helps keep us in tune with natural cycles.
Steamed Artichokes and Lemon Butter Sauce
Artichokes make a great appetizer and are realeasy to make. Cut off the steam and place leaves up in a steamer or large pot with about an inch of water. Steam covered until tender, about 30 minutes. Remove with tongs and place leaves down to drain. After it cools a little, place leaves up on a serving plate. Make sure to have an empty plate or bowl for the finished leaves.
While the artichokes are steaming melt one stick of butter. Squeeze in the juice of one whole lemon. For additional flavor and health benefits, add 1 teaspoon of finely grated lemon zest and stir. Serve in a small bowl for dipping.
If you have never had artichokes before, do not try to eat the whole thing. They are very fibrous and it would take a great deal of determination and discomfort to chew and swallow the entire leaf. Instead, pull a leaf off. Dip the base of the leaf in the lemon butter sauce, and scrap the meaty pulp off between your teeth. Eventually you will get to the softer heart, which is much easier to chew.
Asparagus with Sesame Seeds
When it comes to choosing asparagus, the thinner stalks are more tender. This is more of a culinary distinction than nutritional. Take a bundle of asparagus, rinse, and cut the bottoms off. For thicker stalks take off extra. Place in a glass baking dish with 2 tablespoons of olive oil and toss so the asparagus is completely covered. For extra liver support and flavor add a quarter teaspoon off turmeric. Add just a dash of sea salt then sprinkle on 1 tablespoon of lightly toasted sesame seeds. Bake at 400 degrees for about 8 minutes. Be sure to give the dish a shake every few minutes. When done, squeeze on the juice from one lemon.
Have a healthy and happy spring. Get all your cleaning done and plans ready for summer. Savor each flavorful bite life has to offer.
Spring Cleaning
Spring is associated with the liver. One of the main functions of the liver is to detoxify the body. The spring-cleaning of the body is to remove wastes and toxins that have accumulated during the winter. By eating foods that support the liver, we can help get our bodies ready for summer and improve our health. As it turns out, many of these foods are part of the spring harvest.
Garlic, onions, asparagus, broccoli, cauliflower, kale, Brussels sprouts, cabbage, turnips, beets, beet greens, chard, spinach, arugula, collard greens, nettles, and mustard greens all support liver function and detoxification. Spices to add to your spring dishes include rosemary, basil, ginger, turmeric, and curcumin. Fresh squeezed lemon juice added to dishes or water and lemon zest in salad dressings are also very beneficial. Lamb and liver are the meats of choice to add to this bounty honoring the liver.
Just as important as eating these foods is relieving the burden on the liver by reducing its work load. Go easy on the alcohol. Reduce or eliminate coffee, sugars, starches, soda, fried foods, and processed foods. Artificial sweeteners and food preservatives are chemicals, not food. They provide no nutritional benefit and are a source of strain on the liver. It is best to eat foods in their natural form. If it has a long shelf life or has ingredients you cannot pronounce or visualize it is better for your health not to eat it.
Also, watch out for chemical packed lotions, make-up, and skin care products. Our skin is not an impenetrable barrier. Many chemicals found in common skin and beauty products are absorbed through the skin and must be dealt with by the liver. Castor oil packs to the belly and dry skin brushing can also facilitate liver detox and waste elimination.
What To Do With A Cold or Flu
It is actually good to get a cold once a year and flu every two to three years. It is a tune up to the immune system. That being said, it does not feel like a good thing while we are sick. There are natural therapies we can do to support healing without suppressing symptoms.
When we have a cold or flu it is best to avoid dairy (milk, yogurt, cheese, cottage cheese, cream, and ice cream) and sugars. Dairy increases mucus production in most people. Sugars inhibit the white blood cells that kill the cells infected by the virus.
The best thing to thin congestion and mucus is water. Drinking plenty of water when sick with colds and flues is key. People with heart conditions or kidney disease, however, should consult with their physician before increasing water intake.
Do not stop a fever! A fever is a healthy response to an infection. A fever is not the virus, but the immune system reacting to the virus. The body is trying to cook it as well as improve immune function, and metabolism. Cooking a turkey at 150 degrees is going to take a lot longer than 400 degrees. Research shows taking anti-fever medication prolongs colds and flues by 3.5 days (Pharmacotherapy, December 2000). Doctor supervision is important to evaluate the intensity of the body’s response, the type of infective agent, and it’s ability to overwhelm the body. That’s a fancy way of saying to make sure what the person thinks is just a cold is not really bacterial meningitis or pneumonia.
If we are not able to generate a fever on our own hot baths and hydrotherapy are useful in creating an artificial fever. Be sure to end a hot bath or shower with a cold friction rub to prevent blood stagnation. Massage in the direction of the heart to optimize blood movement.
It is ideal to fast from food when we have a fever as the digestive system is being shut down to shift energy to generating the fever. When we are sick eating broths and steamed vegetables is ideal. Add fresh garlic to improve mucus thinning and to kill the virus. Fresh ginger root or ginger tea can also be helpful.
The reason why we get sleepy when we get sick is our body is trying to get us to rest so our energy can be used to kill the virus and heal. As a society we tend to feel like we must power through everything and resting is laziness. Getting extra rest and sleep when sick is important to a speedy recovery.
There are numerous herbals and supplements to support immune function.
Elderberry, Olive leaf, Usnea, Osha, Golden Seal, and Echinacea all have immune modulating and anti-viral properties. Ascorbic acid will help acidify the blood aiding in virus destruction. Zinc, copper, and silver can also be useful. It is best to consult a trained practitioner before self-prescribing, especially if on medications. Just because they are natural does not mean herbs and vitamins are harmless.
Controlling Your Genes
We inherit our genes from our parents. Genes are coding sections of DNA that determine what we look like, our ability levels, and whether we develop certain diseases or not. We have been taught that we are victims of our genetic luck of the draw. As it turns out, we can control our genes.
Epigenetics is an emerging field of genetics that is proving genes alone do not determine our traits or health. We are born with a certain number of genes, but just because we have the gene, does not mean it has to be activated. Genes are turned on or off based on our environment: food, exercise, chemical exposures, thoughts, beliefs, relationships, stress, etc. Genes are like computer programs. What we encounter and choose in our environment determines what programs are run.
The significance of this is just because there is a family history of certain diseases, does not mean we have to get them. The gene associated with the autoimmune disease ankylosing spondylitis is found in 95% of the population, yet only 1% have the condition. Many conditions such as autoimmune diseases, heart disease, diabetes, and most cancers appear to run in families are not just about the genes that are passed down but the diet and thought patterns as well. When the food choices and perspective are changed, the condition is healed or avoided. Dr. Dean Ornish has shown heart disease and prostate cancer can be reversed with food, exercise, and meditation.
There are diseases that are related to genetic defects, but the chronic diseases that plague us the most are not due to the possession of a gene, but the conditions the genes are exposed. Only 5% of cancers, for example, are linked to specific genes. The Archives of Internal Medicine journal estimates 80% of chronic diseases are due to lifestyle choices.
We can control our genes with our choices. Just because heart disease or cancer affected our relatives, does not mean we are doomed to the same fate. What food we choose to eat, what chemicals are in our body products, how much stress we are under, and how we view ourselves in the world all wash over our genes and either activate or inhibit disease causing genes. Continual exposure over the years leads to the disease. By taking an active role in our health we can heal and prevent diseases allowing us to have more fun and fulfillment in our lives. What genetic programs are you choosing to run with your choices?
New Years Resolutions Resolved
It is almost time to put 2010 to rest and welcome in 2011. That means resolutions for the New Year. The most common resolutions each year are lose weight and get in shape.
While the gyms become packed in January and February, by March the crowds disappear. What typically happens is we become gung-ho on a diet or exercise program. We do okay for a few weeks or months and then we fall back into our old habits. Any weight we lost manages to find its way back home and brings some extra pounds for company leaving us disheartened.
This year keep your resolution by setting yourself up for success. First, the goal should not be weight loss but improved health. Jumping into an intense exercise regiment or calorie restricted diet can be effective in the short term, but they are not sustainable, which is why so many people gain the weight back. Many people think they only need to exercise and cut out the junk food until the weight is lost and then they can go back to eating what they used to. Health is a continuous pursuit. To keep the weight off and improve health, all habit changes need to be something than can be done for a lifetime.
Make gradual changes to support sustainability. The human body responds better to gradual shifts than extreme changes. Slowly increase activity levels and phase in the healthy foods while reducing the junk foods.
It will take a combination of the foods you eat and exercise. What foods we choose to eat and how active we are each day have a big impact on our health and weight. Not all diets and exercises are right for everyone. Consult your health care provider to optimize your diet and exercise to your individual needs.
A survival mechanism of the body is to slow metabolism in times of starvation. Extreme calorie restricted diets and skipping meals are not successful strategies. Eating smaller more frequent meals is more helpful. This is dependent on what foods are in the meals.
Eat less calories then the body burns without starvation. When we eat more calories than we use, the body stores them as fat to ensure fuel in times of starvation. This is another survival mechanism. By being active we burn more calories allowing us to eat small frequent meals, which will prevent the body from feeling starved.
If you are really craving something eat it. The longer we wait, the more likely we are to binge. Get a taste of it to satisfy the craving and move on without any guilt.
Make sure you have support as you make these changes. Changing what foods you eat and increasing activity levels can be a big challenge. By connecting with others with similar goals you can support and encourage each other through the process and successfully keep your resolution to improve your health.
The above observations and recommendations are based on my experience as a doctor, 18 years battling obesity, and the last 13 years of maintaining my ideal weight.
12 Ways of Beating Holiday Depression
12 Ways Of Beating Holiday Depression
The holiday season is upon us. For some it brings out the Clark W. Griswold in us and we cannot wait to deck the halls with yuletide cheer and decorate our house so it can be seen from space. While others see it as a time to be endured and would much prefer to be audited by the IRS while having root canal. In either case, the holidays can be a time of great stress and can lead to depression. Here are some ways to prevent having a Blue Christmas:
1. Scale Back. We do not need to exhaust or beat ourselves up trying to make everything perfect or better than last year. A wreath on the door is just as festive and elegant as the animatronic manger scene with Santa and Rudolf. The holidays are more than the tree, presents, or gingerbread mansion. Keep in mind what it is we are celebrating.
2. Help and Be With Others: If we cannot be with our family or if a loved one has passed the holidays can make us feel isolated and alone. Spending time with friends or volunteering within the community can be very helpful. There are plenty of opportunities in the Bozeman area:
www.gallatinvalleyfoodbank.org
www.bozemandeaconesshospital.com/volunteer
www.allthrive.org/programs/child-advancement-project-cap www.rsvpmt.org/iwanttovolunteer.htm
www.gallatin.mt.gov/public_documents/gallatincomt_Commissioners/volunteer
3. Family Visits: Often there is pressure to be the person our family wants us to be and not who we are. We have expectations for others as well. By being ourselves and accepting others and their faults we can have a more enjoyable family gathering. If others are not so enlightened, it is okay not to go or to make only a brief appearance.
4. Meals: Cookies and sweet treats are inevitable, but going overboard can affect our mood, emotions, and self esteem. By eating regular meals with protein and veggies, we can prevent the blood sugar highs, crashes, and cravings and avoid the cookie monster impersonations and self-loathing. Eat something healthy before going to holiday parties so we do not show up hungry and feast on the sweats.
5. Christmas Cookies: It is okay to have and enjoy some. When we do indulge, savor each bite and chew slowly, allowing the brain time to tell us we have had enough before we eat the entire tin.
6. Moving Your body: Regular activity and exercise releases endorphins that make us feel good about ourselves. Too much exercise, however, is an additional stress and can be depleting.
7. Vitamin D: With the shorter colder days and the reduced angle of the sun, many of us will become vitamin D deficient affecting our mood and immune system. Supplementing vitamin D can improve our mood and keep us healthy.
8. Sleep: If we burn the yuletide log at both ends we exhaust our body and mind. Sleeping eight hours and getting to sleep before midnight each silent night will help us stay energized and feeling good.
9. Eggnog: Go easy on the alcohol. While it may initially make us feel warm and fuzzy, it is a depressant.
10. Time For Self: In the spirit of giving, we need to include ourselves on the list. Make time each day care for yourself and do something you enjoy. If the holidays really aren’t your thing and you can afford it, travel someplace warm and sunny.
11. St. John’s Wart and Gingko: These can help ease mild depression but consult a doctor for dosing and potential medication interactions.
12. Get Help: Holiday depression can be serious. Don’t go through it alone. Whether it is a friend, counselor, or doctor, seek help. For the Gallatin Valley the 24 hour crisis hotline number is 406-586-3333.
First Do No Harm
As naturopathic physicians we prefer gentle, non-invasive, and non-toxic therapies to support the healing process.
Doctor As Teacher
The original meaning of the word Doctor is teacher. As naturopathic physicians, we teach, inspire, and empower our patients to make health supporting lifestyle choices that will provide the foundation for healing, health, and lifelong wellness. We believe in forming strong doctor/patient relationships built on trust to best assist and guide our patients back to health and through the challenges each phase of life brings.
Prevention Is The Best Medicine
“An ounce of Prevention is worth a pound of cure.” -Benjamin Franklin
True health care means making educated choices and forming health supporting habits to prevent dis-ease from occurring. Our physicians educate their patients about health so they can make healthy choices and prevent both minor and chronic degenerative dis-ease. By actively pursuing health, people not only prevent dis-ease, but also reach higher levels of health allowing for happier richer lives.
Prevention is not just about the health of the person, but the health of the environment and planet. Humans being a part of nature cannot sustain health in a polluted environment. Preventing dis-ease and promoting health rely on supporting the health of the planet.
Treat The Whole Person
In order to identify the cause at the Source Wellness Center we look to the person’s physical, emotional, and spiritual health, as each affects the others. If you have ever gotten nauseous when you were nervous, or felt uplifted after prayer or meditation, or were in a bad mood because your back hurt, then you have experienced how all three aspects of a person are intricately intertwined. Our naturopathic physicians treat the whole person, body, mind and spirit, because true health can only be achieved by balancing and harmonizing all three aspects of the person.
