Bare Medicine Blog

Here are some recent articles I found very interesting:

Bitter Melon Extract and Homeopathic Remedies Inhibit Growth of Breast Cancer Cells – it is VERY difficult to find reseach on homepathy because it is an energetic medicine, so it’s WONDERFUL to see it on Medscape, a predominantly allopathic resource!!

Grocery Store White Button Mushrooms Suppress Tumor Growth – we knew shiitake, maitake and reishi mushrooms had healing properties, but plain ‘ol white button mushrooms? Sweet!

Coffee Enemas Relieve Cancer Pain - Mae West had it right…but new research is proving that the folklore of this interesting way of taking coffee can really benefit cancer patients.

Of course, this is all just some general information I thought many of you would find interesting…I am not in any way suggesting anyone do these things without first consulting with me or their health care provider.

Yay!! ‘Bout time

Read this from the Wall Street Journal.

When life gets busy, it’s hard to make time for nutrition. Especially when your trying to eat fresh veggies every day. As I’ve talked about before, I highly recommend trying to get all the colors of the rainbow in veggies each day. Sometimes that can be hard, especially if you don’t have much time. But wraps can make it easy and delicious! Check out this recipe along with tips and alternatives:

Fresh Veggie & Turkey Wrap

Fresh Veggie & Turkey Wrap

• 1 whole grain, high fiber tortilla
• 2 leaves romaine lettuce
  • romaine lettuce has much more nutrition than iceberg, so for any lettuce use, try using more romaine rather than the more common iceberg
  • you can use a combination or other greens to make it even healthier – try spinach or even thinly slicing tougher greens like beet/turnip/mustard greens, kale and chard
• 2 Tbsp avocado, mashed with a dash of cumin
  • avocado is a great alternative to mayonnaise because it’s not only a good fat, but it’s also a source of many other nutrients (especially heart-healthy potassium!) – it also provides a little moisture to the wrap as many of the whole grain, high fiber tortillas can be a little dry
  • other ways to moisten your wrap would be using a Tbsp of you favorite vinaigrette, like a balsamic or berry, or simply drizzling a Tbsp of extra virgin olive oil
• 2 oz lean turkey, nitrate-free
  • you can use many different sources of protein, but it is preferable to use some sort of protein to provide you the energy you need for the rest of the day – other options include: leftover poached/roasted chicken or fish, 2 hard-boiled eggs, chicken/tuna/egg salad (again, you could use avocado instead of mayo for a healthier version), 4 oz crumbled tempeh, or 1 cup cooked beans such as pinto, black or kidney (preferably cooked with onions and a few herbs/spices – yum!)
• Other veggies of choice:
  • I used grape tomatoes, yellow pepper and cucumber, but you can use whatever veggies are in the fridge or in season that can get you closer to your rainbow diet:
    • red/purple – red cabbage, beets (shredded and rinsed), red bell pepper, tomatoes
    • orange – carrots, orange bell pepper, cooked/leftover winter squash or yams (mashed, these would also provide good moisture instead of a fat)
    • yellow/green – greens, cucumber, yellow bell pepper, celery, squash, zucchini
• Other additions/ideas
  • berries are a great addition to some wraps and can boost your antioxidant intake – try sprinkling sliced cherries, grapes, dried cranberries, raisins, plums/prunes to your wrap and see what you like – I love cranberries with turkey…reminds me of the holidays…

Start with a tortilla on a plate. Spread the avocado or other fat/squash preparation evenly, leaving about a 2 inches from the edge. Layer the lettuce or greens, again leaving about 2 inches from the border. Place your protein and veggies in a line just to one side of the middle. Tightly wrap and cut in half on the diagonal. Place in reusable pyrex or taped parchment paper and you’re done! Just know, the longer it sits, the more soggy it gets depending on the amount of moisture you put in the wrap. So if preparing the wraps the night before leaves you with a soggy mess, try cutting up your veggies for the week and keeping them in tupperwares in the fridge so you can quickly and efficiently make your wrap in the morning.

These are great for breakfast, lunch and dinner! The more you can pack inside, the more filling they are. These wraps are a healthy and tasty way to get in your nutrition without a lot of work and there’s so much variety to what you can do based on what you have, what you’re craving and what’s leftover from dinner last night

The first and last Friday of each month will now be reserved for those who cannot afford naturopathic care. Please check out my new FLF Program and help me spread the word!

Today I was thinking about what I would do with the homemade chicken stock (see below) I just made from the chicken I roasted earlier in the week…then I just started going through the fridge, seeing what veggies were near their spoil-date and just started throwing things together. It actually came out pretty darn tasty, so I thought I’d share:

• 1 medium onion, diced
• 2 large carrots, sliced
• 3 stalks celery, sliced
• 3 cloves garlic, minced
• 1 bunch rainbow chard (I pulsed these in a food processor as I would be sharing this with someone who doesn’t like eating greens…it just makes it look like there’s a LOT of herbs in the soup, but in fact, it’s healthy leafy greens!)
• salt, pepper, 1 bay leaf and herbs to taste (I used a bit of paprika, cumin and oregano)
• 2 tsp olive oil
• leftover egg noodles with peas (why not? You can add other leftovers like rice and chicken, or beans and rice…whatever would taste good with veggies)
• 1 can fire-roasted diced tomatoes
• 1 qt (4 cups) chicken stock (preferably homemade)

Directions:

1. In a dutch oven, or other heavy, large pot, heat olive oil over medium heat. Add onions and garlic and sauté until starting to become translucent, about 4 minutes.
2. Add carrots, celery, salt, pepper and herbs and continue cooking, adding a little chicken stock if needed until they become soft (about 5-7 minutes).
3. Add can of tomatoes and chicken stock and bring to a slow boil.
4. Add pureéd chard, reduce to simmer in partially covered pot for about 20 minutes.
5. Add leftovers (optional) and bring back to a simmer before serving. Remove bay leaf before serving.

I served this with a little grated goat cheese on top! Because I used leftover noodles, I may need to add some more broth to the leftover soup because the pasta really soaks it up. So, if you use pasta, rice or other grain that may soak up the broth, keep some stock handy to add to leftovers. Obviously, you can use pretty much any veggie you may have lying around the pantry or fridge. Try pureéing certain veggies to add more nutrition without necessarily seeing them. Some veggies that add a lot of flavor when pureéd are winter squash, yams, spinach, kale and even broccoli or cauliflower. You may need to add more broth with the starchier veggies like the squash or yams since they will thicken the soup.

Never made homemade chicken stock? Well next time you cook a chicken or even get a rotisserie chicken already cooked, save the carcass and make your own stock. This is “stocked” with nutrients and since you’re in control, you can add whatever you want to create the flavor you desire. This is what I did to make mine, but obviously, you can vary the ingredients to your taste:

• 1 chicken carcass (preferably organic), skin and meat removed
• 3 carrots, roughly chopped
• 3 stalks celery, roughly chopped
• 1 med onion, quartered
• 3 cloves garlic, smashed
• salt and pepper to taste (I also added paprika and oregano)
• 1/2 bunch fresh parsley, roughly chopped (this not only adds flavor, but parsley leaves are full of vitamins and minerals)
• 2 Tbsp cider vinegar (to draw the minerals out of the chicken bones and parsley)

Put everything in a large stock pot and cover with water. Bring to a boil, then cover and reduce to simmer for at least 2-3 hours. Let cool, strain out solids and pour into a glass container (or containers) and refrigerate overnight. The next day, skim any fat off the top and use within 2 days or freeze for future use.

Do use baby bottles? What about canned foods? Read this short and sweet editorial from today’s New York Times:

http://www.nytimes.com/2010/01/21/opinion/21thur2.html

My Oregon Veggie Beds, 2008

If you’ve been reading my blog, you know that I am a firm supporter in local and organic food. Since I’ve relocated to snowy New England, I’ve been looking for some resources to share. Here’s what I’ve found thus far:

• New Roots Farm – certified organic veggies & pasture-raised heritage pork. They have amazing garlic both for the kitchen and your garden. They also have a CSA program where you can buy directly from the farm. Too much of a commitment? Try finding them at the Winter Farmer’s Markets in Exeter and Rollinsford, NH and testing them out to see if they’re the right fit for you!
• Riverslea Farm – for natural goat, lamb and wool products. They also have bones available for making bone broths and stocks.
• Seacoast Harvest – Coastal NH & Southern Maine’s guide to farms, farmer’s markets, CSAs & farm stands. This is a great resource for everything from seafood and meats to fruits and veggies. Learn about farms near you and cut out the middle man! Support local farmers and eat healthier, more sustainable lives! And yes, there are farmer’s markets in the winter time!

So check these out and see what strikes your fancy. Don’t forget, if you’re not in Southern Maine or New Hampshire, you can always find great local food information from Local Harvest. Here’s to a yummy, local, sustainable feast!

I can’t believe it’s almost here, but 2010 is about to begin, so I thought I’d remind you of 5 ways you can help improve your health in this next year.

1. Set goals often to help with stress – I know this has been a difficult year for many, but each day, try and set your goals and you’ll be back on track in no time! Remember, sometimes it takes baby steps to get to where you want to be, so stay patient and positive, and you’ll find you can accomplish more than you thought. Personally, I was given The Winners Journal by a friend last year. At first, I was reluctant because it seemed a bit tedious…but months later, I can’t get through the day without it by my side! Not only does it give you daily affirmations, but it also gives you space for to-do lists so you can check off your tasks (no matter how simple) and feel more productive with your time. Even though I’m a computer-holic, I still take this thing with me everywhere I go!
2. Eat well – Now that the holidays are over, it’s time to give more care to what we put in our bodies. Remember, you are what you eat! And it’s time to make a new challenge for you and your food. Here are some suggestions. Try one or more, each month or each week, however you can fit it in to your lifestyle:
   • Eat organic as often as you can – especially apples, peaches, strawberries, nectarines, pears, spinach, bell peppers, celery, hot peppers and root veggies (potatoes, beets, turnips, carrots), as these are the most contaminated with herbicides and pesticides. Remember, root veggies grow in the ground, so they absorb anything in the soil they’re grown in. This is why it’s so important to try and buy organic.
   • Eat local as often as you can – many local farmer’s markets contain organic food as well as food that’s been grown naturally but may not be able to afford the organic certification. Take some time to browse around (I use Local Harvest all the time to find farmer’s markets and events in my area) and talk to the actual people growing your food! It’s amazing how much better it tastes when you know where it came from. And this doesn’t just go for fruits and veggies. You’re likely to find local dairy, meat, seafood and eggs as well! Buying this way also cuts out the middle man, saving thousands of tons of your carbon footprint in the transportation and packaging of your food.
   • Try a new vegetable each month – this is a great way for those who believe veggies are limited to potatoes, carrots and corn. There are SO many other options out there, and so many resources to find yummy, healthy recipes containing those veggies (try Food Network, Martha Stewart or Recipezaar). Just work slow. If you don’t eat many veggies, than try for 1 serving a day. Then work up to 2 servings, etc. Before you know it, you’ll be craving them! If you already eat a lot of veggies, try for a serving with each meal. This will get you to be creative, especially with breakfast (my fav is a poached egg over sautéed greens – yum!).
   • Reduce or eliminate the dangerous foods – these foods are not only bad for your weight, but they also reduce the ability of your immune system to help you ward off those nasty winter colds, including the H1N1 flu. These include sugar, trans-fats and genetically modified foods (the most common is corn and soy). I also recommend staying away from artificial sweeteners (Nutri-sweet, aspartame, Splenda, etc) as they are toxic to our nervous systems and some may still cause an insulin reaction even though they “don’t” have any calories…which can be very dangerous for diabetics.
3. Drink water – I know I say this every year, but now it’s time to do it! We all feel so much better when we’re properly hydrated! Many times, patients come to me with a long list of complaints and simply drinking water gets rid of half or more of those symptoms. The general recommendation is half your weight, in ounces of water (so a 120 lb person would need 60 oz water per day). Many people are worried they’ll be in the bathroom all day drinking that much water. And to that, I say we’re like a houseplant…if you let a houseplant get dried out and start watering it properly, the water will just go right through for a while. Once it’s hydrated properly however, it will start holding the water you give it. The same goes for us. You may be peeing for the first week or so, but once your body realizes it’s getting regularly hydrated, it will start holding the water you give it. This recommendation is NOT for anyone taking diuretics or other heart medications or who have congestive heart failure or other condition where your water intake needs to be monitored – talk to your doctor before changing your water intake.
4. Careful what you read – there are so many resources out there and you never know who’s funding what, or where the information came from. The best bet is to ask your naturopath on what’s right for you, no matter what the internet or a friend offers you. There are so many “natural” products out there, but remember, “natural” doesn’t always mean “safe!” There are many natural remedies that interact with medications you may be taking, or that aren’t even what is described on the label if it’s not a reputable company. To find a naturopath in your area, visit the American Association of Naturopathic Physicians.
5. PLAY! This year has been a difficult one, and one thing many of us have forgotten is that we need to play in order to feel whole. Even if you talk a walk around the block, or go to your favorite park…try for once a week and work up to once a day for some play time. We could all use it! Play also tends to be some form of exercise, so there you go – two birds with one stone (Wii, anyone??)! Play not only relieves stress, but it can help you sleep better as well. Plus, anything that helps sleep and stress is supportive to your immune system, so play will actually help ward off the winter colds and flu. If anyone asks why you’re playing, just tell them Dr K said so!

I just made a simple and yummy dinner I thought I’d share. Unfortunately, I ate it before thinking about posting it with a picture! Next time, I’ll try and remember

Serves 2 (or dinner tonight, lunch tomorrow)

• 1/2 c red quinoa
• 1 c organic chicken broth
• 2 tsp organic olive oil
• 1/4 small sweet onion, chopped
• 1 clove garlic, chopped
• 2 crimini mushrooms, sliced
• 1 red pepper, chopped
• 1/4 tsp cumin
• 1/2 tsp sea salt
• 2 organic chicken sausages (I used a roasted garlic flavor)

Heat the oil in a medium-sized sauce pot on medium. Add the onions, mushrooms and garlic and cook until the onions are translucent, about 4-6 minutes. Add quinoa, broth, red pepper, cumin and salt and stir. Bring to a boil, then cover and reduce to a simmer for about 15 minutes. When there is about 5 minutes left for the quinoa mixture, heat a skillet on medium and brown the sausage (I like to cut it up before browning). When the quinoa is done, fluff the mixture with a fork and separate into 2 servings. Top with browned sausage.

You don’t necessarily need the sausage as the quinoa provides plenty of protein (I’ve just been craving protein lately, so I added it). This also makes an excellent breakfast, especially in the upcoming colder months! Try using some raisins or other fruit with fresh ginger, cardamom and cinnamon with the quinoa if you prefer a sweeter version! I also like to add a tablespoon of coconut oil for this breakfast version for some healthy fat. It really sticks to your ribs and energizes you for whatever the day has in store!

As of today, my Maine license is active and I am therefore able to schedule patients! Please check out Bare Medicine for more information and to schedule an appointment!

Also, we will be having an open house to celebrate the opening of the Gate of Hope Holistic Center, where Bare Medicine is located – please join us

Saturday, December 5th

10am – 12pm

554 Main Street, Springvale, ME

I look forward to meeting you!