08.27.08
Posted in Health News & Tips, Discussion at 6:28 pm by drkristen
Sorry I haven’t been blogging as much lately! Busy times here at Bare Medicine, plus my mom was recently in town and we did some exploration of this crazy state of Oregon! Who knew 20 minutes Southeast of Mt Hood was complete desert??
Anywho, The Green Guide has a great article and smart shopper’s card this month on safer plastics. To answer the titile of this blog…there really isn’t ANY safe plastic, but there are safER options. Check out the article here!
Basically, the just is that #’s 2, 4 & 5 are the safest. #1 is ok, as long as you don’t reuse it, and PLA containers (made from compostable food sources like corn) are great for one or two uses, then can decompose in your compost bin in about 12 days.
Plastics to avoid - #’s 3, 6 & 7. These leach mucho badness into your foods or liquid. Read on for more info.
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08.15.08
Posted in Health News & Tips, Discussion, Recipes at 6:20 pm by drkristen
When people come in to see me for a medical visit, they are often stunned that I actually take the time to go over their diet and educate them on having a healthy pantry. So many health conditions can be helped with eating alone, and it’s my job to help people nourish their bodies, no matter what lifestyle they may be struggling with. Even if you barely have time to eat, or have several kids you need to worry about first before you can get in a bite, the first step to eating well is having good, healthy food available. So time to clean out that freezer full of plastic-packed meals, and get those “energy” bars full of sugar out of your pantry! We’re ready to restock, and here’s where to start, getting local and organic whenever possible, of course:
Canning Jars
- Get a few sets of these in all different sizes, not only to store your bulk items, but also to start canning your own home-grown goodies, and even freeze leftovers (make sure you get some of the thicker, wide-mouth, freezer jars for these). It doesn’t get much easier than putting some leftovers in a jar in the freezer, and either putting it in the fridge the night before you grab it for work, or just grab it right out of the freezer in the morning and thaw and reheat at the office. This is much safer than the toxic plastic bags and containers we’ve been using for so many years.
Oils
- Olive oil - used for medium heat cooking, and for dressings and sauces
- Coconut oil - for higher heat cooking, baking and other goodies
- Tip - these are the only oils I recommend for any kitchen as other oils have either been processed so much that they are already trans-fat (pro-cancer), or they are so unstable, that as soon as you heat them up, they turn right into trans-fat. FYI, any time an oil smokes, that means it has been oxidized and therefore turned to trans-fat. Surprisingly, I also recommend using animal fat, as it’s stable at high heat - so go back to what our healthier ancestors did and cook those eggs in bacon fat!
Bulk Grains, Legumes and Flours
- Quinoa - a wonderful whole grain rich in protein and iron, this is super easy to cook and has a satisfying, nutty flavor
- Brown or Wild rice - good with pretty much anything, and it doesn’t spike your blood sugar nearly as much as it’s refined, white counterpart
- Oatmeal - steel cut, and/or rolled oats are always good for breakfast, baked goods, snacks and even meatloaf
- Lentils - a great source of protein and vitamins, and so easy to cook
- Dried beans - kidney, black, chickpea…the list goes on. Give ‘em an overnight soak the night before you want to cook and not only will they taste better than canned, but it’s also been said that soaked beans cause less gas.
- Garbanzo & Fava Bean flour - Bob’s Red Mill produces this high protein, low-carb flour. Great for all kinds of baked goods.
- Coconut flour - rich in healthy fats, it’s equally as tasty
- Baking soda and powder - a must for yummy baking
- Xanthan gum - for those gluten-free recipes
- Cornmeal - no household can live without cornbread…gluten-free or no!
- Gluten-free flour mix - I recommend Bob’s Red Mill for the most authentic taste
Condiments
- Vinegars - balsamic, white (used for cleaning mostly!), rice and wine
- Hot Sauce - pick a kind you love, or have a few on hand for variety!
- Bragg’s Amino Acids - these add a great salty flavor to many foods, plus it’s good for you
- Mustard - Dijon, stoneground, take your pick - just make sure it’s not loaded with sugar or high-fructose corn syrup
- Soy Sauce - gluten-free if you need it
- Honey - preferably raw and from your local area. This is really the only sugar source I recommend, as it’s got more health benefits (anti-viral and immune-supporting) than any other type of sugar. Still, this is sugar, so only use in moderation!
- Tip: if you ever want to substitute honey for sugar in other recipes, use half the amount of honey that you would sugar (1 cup sugar = 1/2 cup honey)
Seasonings
- Sea Salt - pick a favorite, or keep a few on hand. Great for seasoning, but also a great source of minerals. A pinch of this and a squeeze of lemon juice in your daily water intake will replenish you with your much-needed electrolytes.
- Pepper - white, black and various chilis - if you like a smokey flavor, try my favorite - chipotle
- Various dried herbs
- Fresh herbs in your garden, patio/deck or even your windowsill
- Vanilla extract
- Sugar - if you really need some kind of sugar for a special treat every now and then, I recommend raw sugar cane or turbinado sugar. This sugar is less processed than other sugars, but doesn’t taste any different because…well, it’s sugar! Sugar is one of the most inflammatory foods we can put in our body, so please, only save it for special occasions, and try not to eat it, or even honey, on a regular basis. If you tend to use sugar substitutes, STOP NOW. All of these products, no matter how “natural” or “close to real sugar” they claim to be can be extremely dangerous to your health. They can stop your immune system dead in its tracks, enlarge your liver and kidneys, cause diarrhea and other stomach upsets and even increase your risk of diabetes or worse.
Nuts, Nut Butters & Seeds
- Nuts - pecans, almonds, walnuts, filberts (hazelnuts) and Brazil nuts (I generally don’t recommend peanuts due to the mold that may be on peanuts)
- Nut butters - almond, cashew, coconut and pecan (granted, open containers usually need to be kept in the fridge)
- Tahini - actually a sesame seed butter, this is kept in the fridge once opened. Great for making hummus, dips, dressings and sauces.
- Seeds - pumpkin, sunflower, sesame and flax (I always recommend keeping flax seeds in an opaque, air-tight container in the fridge to reduce any chance of oxidizing)
- Tip - not only are nuts and seeds a great, quick snack, but when you do have time, choose a couple of your favorite nuts and seeds, mix them with a little coconut oil and sprinkle them with your favorite seasonings. Then, bake them until lightly roasted, cool, and store in an airtight container for your own snack mix! Also, nut butters are great to spread on just about anything - rice cakes, celery, or bound with some ground nuts and seeds and rolled into balls for your very own protein-packed snack.
Canned Goods
- Tomatoes - whole, diced, fire-roasted or crushed - great as a base to any quick meal
- Tomato sauce/paste - a great thickener for soups and stews (not to mention my fav - chili!)
- Diced jalapenos, chilis and chipotle peppers - a great addition for anything from eggs to chili
- Coconut milk - another versatile ingredient for Thai food, or even an extra-thick and creamy hot cocoa. I recommend the brand Thai Kitchen for good quality, and always get the full fat, not lite.
- Chicken/veggie broth - a quick fix for when you don’t have time to make it yourself. Try cooking your veggies in this instead of oil or butter, or using half broth, half water for rice and other grains.
- Beans - in case you don’t have time to soak them overnight
- Wild Alaskan Salmon - canned is the next best to fresh, and fresh wild Alaskan salmon can be hard to get in some areas. Add this to salads, or create a patty with grains and veggies for a wonderful dinner.
- Applesauce - preferably homemade, but if you don’t have access to fresh, local apples, buy your favorite unsweetened, organic brand. This is not only a great snack for people of any age, but it’s also a great baking substitute for the moistest baked goods ever!
- Tip: It’s easy to substitute fat (oil or butter) with applesauce in most baked goods, but it will affect the flavor. Try just substituting half and work from there until you come up with a percentage that tastes the best to you (i.e. if the recipe calls for 1/2 cup of “vegetable oil,” try using 1/4 cup applesauce and 1/4 cup coconut oil for an amazing flavor and better fiber and fat content).
Miscellaneous
- Dried mushrooms - just reconstitute with water and you have your favorite mushrooms ready for any recipe
- Seaweed - add to soups, snacks and Thai recipes, or just use as a salt substitute (careful if you’re sensitive to iodine)
Well, I think that about covers it! With a pantry stocked like this, there will be plenty of choices for quick, healthy, home-cooked snacks and meals. And check out World’s Healthiest Foods or Martha.com for wholesome recipes based on what you have on hand.
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08.13.08
Posted in Research at 5:02 am by drkristen
A few bits of research I came across today:
Men who eat a lot of soy may have lower sperm counts, according to the Harvard School of Public Health.
Acupuncture was recently proven very useful in the treatment of insomnia, according to a clinical trial run by the University of Chinese Medicine in Guangzhou.
Higher calcium intake from dairy may lead to decreased risk of stroke, according to the National Cancer Center in Tokyo. I’m still on the fence about this because of recent research that high doses of calcuim may possibly increase your risk of cancer…granted the amount you get from food sources is always better than supplementing. For now though, I don’t recommend high doses of calcium…or anything else for that matter without being under the supervision of an ND!
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08.12.08
Posted in Health News & Tips, Discussion at 1:12 am by drkristen
I just heard Tori Spelling talking on The View the other day, that she heard babies really only need a few weeks of breastfeeding in order to be healthy and that formula is closely mirrored to actual breastmilk…oh Donna…Something makes me think she’s getting money from Enfamil considering she named the company outright. But just because a company decides to add essential fatty acids to a formula doesn’t mean it’s as good as breast milk! It’s better, granted…but not nearly as good. When you breastfeed, you know your baby is getting good nutrition, because (hopefully) you are able to be in control of the things you are eating and therefore nourishing you both.
For women who are able to breastfeed, it is the absolute healthiest way to nourish their babies. This is the only way they will get all those antibodies you have worked a lifetime for against disease and illness, which is imperative in the first year or more of life. After all, this first year is the time your baby’s own gut is being set up with all those beneficial bacteria, or probiotics, that we need not only for a healthy gut, but for a healthy immune system. People may not know it, but your immune system is practically based in your gut, and when one is compromised, so is the other.
Sometimes breastfeeding can be difficult. What people may not realize is that there are a ton of national and local organizations that help with breastfeeding. Don’t give up after only a few tries! There are lactation consultants who can help, and even breastmilk banks where you can get breastmilk for your baby if you are unable to produce milk. Here are some places to start:
There’s also a great book out there that has come highly recommended by my colleagues and breastfeeding patients. It’s called So That’s What They’re For: The Definitive Breastfeeding Guide. I highly recommend checking it out if you haven’t already.
Happy breastfeeding!
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08.07.08
Posted in Health News & Tips, Discussion at 1:43 pm by drkristen
There was a great article in Organic Gardening Magazine this month titled, “From Field to Lunchroom,” that inspired me to share the info. More and more schools around the country are participating in local food programs and even creating their own organic gardens right on campus! These programs not only teach our kids the hows and whys of growing organic food, but it’s also getting them excited about better nutrition when they’re put in charge of actually taking part in the food production. To learn more about getting local food into your school system, check out the Farm-to-School Organization.
Organic Gardening Magazine, along with Barbara’s and Rodale, are currently having a contest where you can win $2,000, plus plants and seeds to start your own organic garden at your school! Download the application here until November 30, 2008.
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08.04.08
Posted in Health News & Tips at 7:22 pm by drkristen
I stumbled across this great site from Real Simple Magazine, talking about how to treat expiration dates for anything from foods to household products. Check it out here - you’ll be surprised! With all the food-born illnesses in the news lately, this should give you a good idea about how to run your kitchen and household so you can prevent making yourself sick.
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08.01.08
Posted in Health News & Tips, Discussion at 2:50 am by drkristen
Better late than never!
So, I thought it pertinent to discuss some not-so-well-known herb contraindications. I’ve seen it too often…someone not feeling well walking around the “natural” section of the grocery store and asking the person working in that department what they can take naturally to help their symptoms. I actually overheard a grocery worker tell a woman that Cat’s Claw (primarily used for viral infections) and Devil’s Claw (a powerful musculoskeletal anti-inflammatory) were the same thing!! Then, I heard the scariest thing I’ve tried my best to educate on since…the customer, or in this case, patient, said “well, it’s natural, so I guess I can take as much as I want and it won’t hurt me.” YIPES!
As much as I don’t want Big Pharma or the FDA getting a hold on our vitamins, minerals and herbal supplements, I do think there should be some sort of regulation. Most of the products you find in the natural section of the grocery stores are not good quality, and may not even have even a drop of what’s on the label! This is why it’s important to research quality assurance standards of the companies who make your supplements. Most naturopaths purchase supplements only available to licensed doctors, and therefore have a higher quality product. Even if you’re not a patient, most NDs welcome people to come in and get their supplements at their medicinary. Caution, though…the best thing you can do is talk to a licensed naturopath before you start taking supplements all willy-nilly! Between the internet, alternative health magazines and the like, there is a huge move towards self-prescribing, and I’m here to help educate when it’s appropriate to do so. After all, that is one of the tenets of naturopathic medicine – Docere – doctor as teacher. We are here to teach you how to live healthily and how to make appropriate choices when it comes to putting things into your body.
So, for Herbal and Prescription Awareness Month, I thought I’d educate on some of the most common interactions between drugs and herbs. Remember, herbs are very powerful. In fact, many of our present day pharmaceuticals are made from herbs. We need to remember that before we start taking something that we read in a magazine, or heard on TV. Just because it’s natural, doesn’t mean it’s safe!
Here are some common interactions that most people don’t realize:
- Aspirin and…anything! Aspirin is #1 on most interaction lists. In fact, it was on the market before the FDA was created…so, had it been created today, there’s no way the FDA would have approved it with this many interactions, so be careful if you’re a regular aspirin taker (this includes those of you who take “preventative” low-dose aspirin daily - this is actually not recommended any more due to the increase in hemorrhagic stroke - in other words, it can thin your blood so much it can actually cause a stroke, just what you were trying to prevent!)
- St. John’s Wort - a common supplement that many Americans reach for when it comes to mild depression, this supplement can actually reduce the effect of many common medications, including birth control pills! This means it can cause an unexpected pregnancy if you are taking it with birth control pills and if that’s your only form of birth control.
- Grapefruit juice - this can actually increase the effect of many drugs in your body, which can also increase a drug’s side effects. This is especially true for high blood pressure medications, some antibiotics and some sedatives. So if you take a heart medication and it’s working a little too well, make sure it’s not because you’re drinking grapefruit juice every morning!
- Fiber and any medication or supplement - fiber in any supplemental form (psyllium husk or Metamucil, flax seeds, fenugreek, oat bran, etc) will absorb anything and everything it’s digested with, which means if you take it with your medications, supplements or vitamins, you won’t be absorbing the meds or nutrients because the fiber will soak it all up like a sponge! Always take fiber at least 2 hours away from any other medication, supplement or vitamin.
- Charcoal and any medication or supplement - the same idea for fiber, above
- Alcohol - alcohol can cause severe reactions for people taking MAOIs for depression (Marplan, Nardil, etc). If you take aspirin or benzodiazepines (Xanax, Ativan, etc) and drink alcohol, you can significantly increase your absorption of the alcohol. Alcohol can also severely deplete your vitamin and mineral stores in your body, especially your B vitamins - so if you have any stress, rather than reaching for a drink, try replenishing your B vitamins with meat and veggies!
And these are just a few of the common interactions! This is why it’s extremely important to follow up with a naturopath regarding your medications and supplements/herbs/vitamins. We NDs are trained in both pharmaceuticals AND natural therapeutics, therefore we are fully aware of any interactions to be careful of. Find an ND in your area!
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