Foolproof Gluten-Free Cornbread Muffins

We make this recipe a lot at home.  The other day my 11 year daughter and her friend made these for dinner unsupervised. This muffin recipe is quick to put together, quick to cook, and pleases even the most discerning of the non-gluten-free population.  Of course those of us gluten-free can't believe our good fortune to be able to savor a warm corn muffin right out of the oven, preferably with butter and honey!  Serve alongside soups, stews, chili and salad.  Enjoy!

Golden Cornbread Muffins (gluten-free)

1 cup cornmeal (Regular, fine or coarse grind depending on your preference.  We usually default to regular for a nice chewy texture.)

1 cup rice flour

½ tsp. Salt

4 tsp. Baking powder

1 tbsp. sugar

1 egg

1 cup milk (rice milk works too)

¼ cup melted butter

Combine dry ingredients in bowl.  Add egg, milk and butter. Beat until smooth, about 1 min. Do not overbeat. Bake  in greased muffin tins at 425 F for 15 min .  Serve warm with butter and a beaming smile.

A Healthier New Year by Avoiding These 7 Foods

I am always on the lookout for lists of the most toxic foods to avoid.  I recently read an article on Mercola.com, my favorite natural health website, outlining the seven worst foods you can eat.  The foods listed below are all tainted in some way by the chemicals of our modern world that are invisible to us when going about our daily lives.  What better time than the New Year to resolve to keep these foods out of your family's diet.  Keep this list on your refrigerator to remind you when planning meals and shopping lists.  Vote against toxic food by using your food dollars to purchase local, organic, sustainable, healthy choices!

1.  Canned Tomatoes - The plastic lining of the can contains the chemical bisphenol-A, a synthetic estrogen which has been linked to health issues from reproductive problems to heart disease, diabetes and obesity.  Most cans are lined with this chemical but the acidity of tomatoes causes the BPA to leach into your food.  Look for tomatoes packed in glass.  Bionaturae.com is a brand found in many health food stores.  Consider putting a group together and placing a bulk order for a reduced or wholesale rate.

2.  Corn-Fed Beef - Anytime an animal is fed a food that its body is not designed to digest there will be health problems both for the animal and those who ingest it (see #5).  Cattle are herbivores designed to eat grass, hence the seven stomachs.  Corn and soybeans are standard fare for cattle as it fattens them up quickly yet the grain is usually laden with pesticides and makes for a very unhealthy meat compared to grass-fed beef.  Grass-fed beef is higher in beta-carotene, vitamin E, omega-3s, conjugated linoleic acid (CLA), calcium, magnesium, and potassium.

3.  Microwave Popcorn - The microwave bag is lined with chemicals that may be linked to infertility in humans and have been shown to cause liver, testicular and pancreatic cancer in animals.  The microwaving causes the chemicals to become a vapor which is absorbed by the popcorn.  Once ingested these chemicals stay in your body and accumulate over time.  Pop your own popcorn in a cast-iron skillet.  It's great entertainment for the kids especially if you use a splatter screen - they can watch it popping!  Then warm up some butter/olive oil/coconut oil and honey/maple syrup or parmesan to toss it in.  Organic popcorn is a great alternative to chips and snack foods and saves a lot of money on your grocery bill.

4.  Non-Organic Potatoes - Root vegetables absorb the herbicides, fungicides and pesticides in the soil.  Potatoes are sprayed with fungicides during the growing season then sprayed with herbicides to kill off the fibrous vines before harvesting.  After being dug up they are treated again with chemicals to prevent them from sprouting.  OUCH!  Buy organic potatoes only because washing cannot remove the chemicals that are inside the potato.

5.  Farmed Salmon - Another example of how feeding an animal something that it is not designed to eat will wreak havoc.  Salmon are not designed to live in pens and consume soy, poultry litter and hydrolyzed chicken feathers.  Farmed salmon are high in contaminants including carcinogens and pesticides.  They are also treated with antibiotics.  When you eat farmed fish you ingest the same drugs and chemicals as the fish.  Eat wild-caught Alaska salmon ONLY.

6.  Milk Produced with Artificial Hormones - You have seen dairy product containers with labels indicating that their cows are not treated with growth hormones rBGH or rBST to boost milk production.  Milk from cows treated with this hormone produce milk high in white blood cells (ie.: pus) and a hormone called insulin-like growth factor (IGF-1) which may contribute to breast, prostate and colon cancers.  There is a lot more to say about pasteurized, homogenized milk that I will save for another time (mainly that it is a highly processed food that is very difficult for our bodies to break down and digest causing multiple health problems).  The take-home here is to buy milk products that say rBGH-free, rBST-free, produced without artificial hormones, or organic milk.

7.   Conventially Grown Apples - Apples are the most pesticide-doused fruit.  Studies are linking a higher body burden of pesticides with cancer and Parkinson's disease.  Buy organic apples only.

Sources:

http://articles.mercola.com/sites/articles/archive/2009/12/29/The-7-Foods-Experts-Wont-Eat.aspx

http://shine.yahoo.com/channel/health/the-7-foods-experts-wont-eat-547963/

No-Brainer, Quick, Whole-Food Dinners!

How often do you look up at the clock at 5:00 PM, groan, then proceed to rustle through your cupboards, frig and freezer desperately seeking something to serve your family?  If you're like me this happens more often than you care to admit.  Try as I might to keep ingredients on hand that can be transformed into a meal at a moments' notice, my "back-up" repertoire gets tired with overuse.  I need inspiration!  I need pictures!  I need shopping lists!

Enter Bust-A-Meal.  Bust-A-Meal is not your ordinary recipe site.  It is a subscription-based recipe-site that helps you prepare meals based on the unique needs of you and your family.  You can input such detailed information about your family's ongoing dietary preferences and restrictions such as food allergies, aversions, vegan, vegetarian, etc.  Then you indicate specific meal interests such as how many ingredients you are willing to work with, prep time, crock-pot, soups, barbecue, high or low fat, fiber, specific kinds of meat and poultry, fish, side dishes, main dishes, etc.  Then, for folks like me who aren't so good at planning meals and shopping in advance, you receive an email every week with your recipes for the week and their shopping lists. There is even a search engine on the site where you can type in a few ingredients that you have on hand and it will find a recipe for you that uses those ingredients!  I'm not kidding!

The site also helps you to keep track of your recipes and favorites and gives you the opportunity to share with friends.  You can even have the shopping lists sent to your iphone and use it as your shopping list at the store.

It gets better.  The recipes are simple and use primarily whole foods.  (There are a few recipes calling for cream of mushroom soup and packets of dry onion soup, which I either skip or substitute ingredients.)   A few of our favorite recipes include: Coconut Curry Chicken, Slow Cooked Fireside Beef Stew and Slow Cooker Chicken Thighs.  A year's subscription is about $1.99 per week, and there is an introductory period where you can try it out to see what you think.  My justification for paying for the service is that without good planning we waste at least $1.99 each week in food that goes bad because it doesn't get eaten, or I purchase food more frequently with less discretion and pay more as a result.  The meal-planning and shopping lists help me to purchase exactly what I need.  My goal is that over time I will get more comfortable planning meals and shopping lists so that I won't need to pay Bust-A-Meal to be my brain!  For now, it has added a lot of sanity to my life.

I don't think they could have done a better job making meal preparation simpler.  Bust-A-Meal is one of those brilliant things that comes your way in life, so practical and user-friendly that you can't believe you didn't come up with the idea yourself...

My Favorite New Breakfast - It's Raw and Quick!

What should I eat for breakfast? is a common question I get when working with patients to improve their health.  While heretofore I have been one to recommend the more traditional hearty and nutrient-dense breakfast foods of farm-fresh eggs, whole-grain oatmeal, and protein smoothies, I am eager to share with you my latest and greatest breakfast inspiration with a bonus - it's raw!

I mentioned in my previous post that my interest in adding more raw foods to my family's diet has been emboldened by the raw food blog The Best of Raw Foods.  In it is a section on raw food breakfast recipes, where I got the idea for the recipe to follow.

What I love about this breakfast is that it uses soaked seeds.  Seeds are untapped potential in their dry form.  Unfortunately beans, nuts and seeds contain enzyme inhibitors in their dry form making it difficult for our bodies to break down these foods and absorb all the nutrition that they contain.  Once soaked for a few hours, the enzyme inhibitors are broken down, the sprouting process begins and our body can absorb and assimilate the nutrition. Thus with soaked and sprouted foods we gain more nutrition than compared to that same food in unsprouted form.  (For more info and resources related to sprouting check out happyjuicer.com)

Flax seeds are one of the healthiest foods you can eat.  They are loaded with omega 3 fatty acids, are high in fiber and contain folate, B6 and magnesium among other nutrients.  In studies flax seeds have been shown to reduce hot flashes in women, help to prevent diabetes and prostate cancer and lower cholesterol levels.

Raw Oatmeal

We have prepared this recipe in my home a few times now and to my surprise it has gotten the thumbs up from all 5 members of my family!  The hardest part of this recipe is remembering to soak the seeds before you go to bed.

1 Tablespoon flaxseeds (any variety of flax seeds will do)

2 Tablespoons water

1 Tbsp. shredded raw (unsweetened) coconut

1/2 apple, chopped

handful of raisins

handful of chopped raw (or better yet, soaked overnight) almonds

cinnamon

Soak the flaxseeds in water overnight in a covered bowl.  In morning it will have a gelatinous consistency.  Add coconut, apple, raisins and almonds and a dash of cinnamon.  Enjoy!  (In our family we add a little almond or rice milk which isn't technically raw, but adds a little moisture.)  Experiment with other fruits and dried fruits, and seeds such as chia and hemp.

Enjoy and let me know what you think!

How to get More Raw Food Into Your Diet

During the summer it is easy to eat raw foods.  Here in the Pacific Northwest we are blessed with the bounty of backyard gardens, farmer's markets and CSA's.  Nothing gives me more pleasure than to taste raw food just picked from a garden: a ripe tomato still warm from the sun, a handful of arugula, crunching on a green bean.

This time of year when it's cold and wet I want warming food.  Soups, casseroles and roasted vegetables hold more appeal than a cool salad.  Yet the benefits of raw food are so great that they must be included in the diet year-round.

Raw or "live" foods such as vegetables and fruit contain enzymes which enhance digestion.  When a raw food is cooked, the enzymes are destroyed.  When you eat a meal that does not contain enzymes the pancreas secretes enzymes to aid in digestion.  As we get older the pancreas produces fewer and fewer enzymes which is one of the reasons that older folks have a hard time with digestion.  When you eat a meal that contains enzymes the pancreas does not have to work as hard and you retain more of your pancreatic enzymes.

As well, live foods contain vitamins and minerals of which some or all are destroyed by cooking.  Live foods are very energizing and can often contribute to increased energy for people who feel tired or fatigue.

It may be easier than you think to add more raw foods to your diet this winter.  Here is a list of foods that are easy to incorporate into your diet that will contribute enzymes and nutrients to your meals.

9 Easy Ways to Add Raw Foods to Your Winter Repertoire:

1) Bags of baby carrots and snap peas.  If you don't have time to make a salad grab a handful.

2) Pre-washed and cut vegetables.  Many grocery stores such as Trader Joe's have a fabulous selection of broccoli, cauliflower, carrots, red pepper, etc.  Some stores will even sell a packaged "slaw" of raw broccoli or cabbage.  Add salad dressing and you have instant-salad!

3) Dried fruit such as raisins and apricots.  As long as it is not heated above 120 F it is considered live.  Most dried fruits are deydrated, dried or sun-dried rather than heated.

4) Nuts.  They are best digested when soaked overnight and dried in an oven with a temperature under 120 F. or when dried in a food dehydrator.  Many people tolerate raw nuts just fine but not everyone.

5) Sauerkraut.  This fermented, live food is an excellent addition to your plate when eating soups and stews.  The brand "Bubbies" is sold in many health food and grocery store with a gourmet section.  They also make pickles.  Less expensive than many of the gourmet, "live" sauerkrauts out there.

6) Avocado.  A meal in a skin.

7) Nut and seed butters such as almond, cashew and sunflower.  Many are "raw."

8) Fruit.  Nature's candy.

9) Pesto and sundried tomatoes are raw.  If you add them to warmed or cooked foods rather than cook with them you will benefit from the raw properties.

My goal for 2010 is to incorporate more raw foods into my family's diet.  I found a great blog today The Best of Raw Foods, that will help me do that.  This blog is loaded with tips and instructions on how to eat raw from getting started to travel, recipes and shopping lists.  Join me in my raw food revolution!

Gluten-Free Holiday Cookies

photo credit Ellery Ross

We spent the better part of Sunday afternoon celebrating the Scandinavian holiday of Advent.  What I know of this holiday from our Swedish au pair Ellinor, is that the four Sundays leading up to Christmas are days of celebration.  In her family they light a candle each Sunday, make a holiday treat and spend time with family and friends.  I love this tradition because it lends substance to the holiday "season" by giving the children something tangible to do during this crazy month of waiting and anticipation.  As we participate in the ritual of lighting a new candle each week it is an opportunity to reflect on the cycle of the darkness of the winter solstice, and the gradual return of the light.

This recipe for gluten-free sugar cookies is moderately healthy, rolls out nicely and stays together well after baking.  This is also the simplest g-f holiday sugar cookie recipe I have tried to date!  We are big appreciators of butter in my family, but this recipe could also be made dairy-free by substituting a trans-fat-free margarine or coconut oil for the butter in both the cookies and frosting.  My philosophy about treats during the holidays is everything in moderation!  Don't deny yourself a treat if it will bring you good cheer, use quality ingredients and enjoy it.  The best part of baking this time of year is sharing with friends anyway, so if you don't trust yourself with treats in the house, wrap them up and bring them to the neighbors!

Holiday Sugar Cookies (Gluten-Free)

3 cups Bob's Red Mill All Purpose G-F Baking Flour

2 eggs
1 teaspoon baking soda
1 cup organic sugar (regular old white sugar will do if you don't have access to organic)
1 teaspoon cream of tartar
1 teaspoon almond extract, vanilla extract or grated orange or lemon zest
1 cup softened butter (not melted) or trans-fat-free margarine

Sift flour, baking soda & cream of tartar - cut in margarine or butter. Beat eggs, add sugar & almond - mix well. Pour egg mixture into flour mixture and mix well by hand.

Chill at least 15 min (several days is also ok). Roll out to desired thickness on floured surface (potato starch is great for this) and cut into shapes.  Line cookie sheets with parchment paper and bake at 350F for 9 minutes.  After baked & cooled decorate with home-made frosting below.

Bake at 350F for 9 minutes.

Frosting

Truth is, I usually wing it when it comes to frosting.  I start by using an electric mixer to whip up a stick of butter and add organic powdered sugar and a little vanilla extract until I like the consistency.  I add somewhere between 1-2 cups of powdered sugar (which is about 1 cup less than conventional recipes).  Then divide the frosting among several smaller bowls and add a different food coloring to each.  

Home Hydrotherapy for Colds and Flu

Hydrotherapy, the use of water as a healing therapy, is a powerful tool to add to your home health kit, especially during the cold and flu season.

The physiological basis of hydrotherapy is that cold water causes constriction of superficial blood vessels which is stimulating, while hot water causes expansion of vessels and is relaxing.  When used in alternation a pumping effect is created which can increase circulation, decrease inflammation and improve elimination.

You probably use hydrotherapy and don't even realize it. Anytime one places a cool, wet washcloth on a feverish forehead hydrotherapy is being used.  Taking a cold shower after a sauna, soaking in an epsom salt bath, using a tepid bath to bring down a fever and taking a cold rinse after a hot shower are all examples of hydrotherapy.

While there are many hydrotherapy treatments there are two that are commonly used in our home and serve as powerful healing tools.  The first one, called "Warming Socks", is great to use when someone is "coming down with something" as it is relaxing and can help increase circulation removing the potein byproducts of inflammation which cause stagnation.   The second "Alternating Hot and Cold Compresses to the Chest" is used when an illness goes into the chest or lungs as it creates a pumping effect as the cold constricts and the hot open vessels creating a pumping action which helps the lungs to clear excess fluid and congestion. It is great for soothing coughs and relaxing someone who is uncomfortable.

Warming sock treatment 

Supplies:

• white, cotton socks
• wool socks

1) Take a hot bath, shower or foot bath.  Dry feet.

2)  Soak socks in cold water or run under cold water in tap.  Wring out.

3) Place cold, wet socks on your feet followed by wool socks.  It's ok to put adult sized wool socks on the wee ones.  I just fold down the cuffs.  Don't worry about getting the bed wet as the wool will prevent that.

3) Go to bed.

 While you sleep your body will warm up the wet socks creating a warm compress on your feet which will increase circulation and help draw congestion out of other parts of your body and can help to improve fevers, sore throats, sinus infections, headaches and head congestion.  This is a great treatment for children as it is very relaxing and helps them to sleep, plus they think it’s fun to go to bed wearing wet socks!  You will be amazed that when you wake from your nap or sleep your white socks will be completely dry!  Check out my friend Dr Heather Manley's video (performed by her daughters) - a step by step guide on how to do "Magic Socks."  I like that in lieu of a shower or foot bath their family does a little foot massage to warm up the foot before applying the cold wet socks.

Hydrotherapy for Chest Congestion and Cough 

A great way to bring increased circulation to chest.  Also relaxing and tends to quiet cough allowing for sleep.

Supplies:

• dry hand towel
• 2 washcloths
• 1 sheet
• wool blanket

1. Place wool blanket on a bed
2. Place a cotton sheet on top of the blanket
3. Have child lie on the sheet and wrap child up like a burrito (feet first then sides), first with sheet, then with wool blanket.
4. Open covers quickly to expose patient’s chest and place a hot, wrung-out washcloth on patient’s chest from armpits to belly button. Place dry towel on top to prevent sheet getting very wet.  Wrap back up in sheet and blanket as before and leave on for 5 min.  Let patient relax.
5. Quickly remove warm cloth and replace with a wrung-out cold wet washcloth with dry towel on top, re-wrapping as before.  Leave on for at least 10 minutes or until patient warms washcloth with body heat.
6. Repeat steps 4 and 5 on the back while child lies on stomach.  If you prefer you can perform treatment twice on the chest while they remain on their back is ok too, especially if coughing is quelled with treatment as it can start back up when turning over totheir stomach and breathing may be more difficult.
7. Remove anything wet so patient can sleep.  They will often sleep very soundly with less coughing after this treatment.

This treatment can be modified to use on the throat or areas of the body where circulation needs to be increased, such as after a bite, muscle strain or sprain or injury.

Homeopathic Remedies for Common Ailments

These are the remedies that I have used the most in my practice and at home with my children. Of course there are hundreds of homeopathic remedies, this is the minimum amount that I suggest you keep on hand so that you have them when you need them. Homeopathic Remedies are safe and non-toxic. They do not react with any other medications or herbal preparations. You do not have to wonder about drug interactions with homeopathics the way you do with herbal medicine and even nutritional supplements. Don’t be afraid to try them as they will not hurt your child. They do act on a very deep, energetic level and will affect the overall balance of your child’s body. Whether a child receives the right or wrong homeopathic remedy he will benefit from having taken a homeopathic medicine. You can experiment if you don’t get the right remedy the first time and try another one. Generally wait an hour or so between remedies and don’t give more than three different remedies in one day.

Aconite (aconitum napellis). This is the homeopathic remedy, next to Arnica, that you will use the most. With Aconite think: suddenness of symptoms, restlessness, fever, anxiety, agitation, thirst. Your child wakes in the middle of the night with a fever, earache or croup, go to Aconite first. Suddenly your child has a hot fever and is whiney and restless, think Aconite. After playing outside without a coat on an unpredictable spring day your child comes in complaining of not feeling well, is warm and can’t find a comfortable position on the couch, think Aconite. The fever can alternate with chills. Exposure to wind, cold or shock can precede illness. This remedy is only for the first 24 hours after onset of symptoms. After that try a different remedy.

Sudden onset of symptoms
Child goes to bed fine but wakes around midnight with a cough, earache, croup, cold or fever
Restlessness, agitation, anxiety, fear
Symptoms after exposure to cold, dry winds or in seasons when days are warm and night is cold
Asthma, bleeding, fever, cold, cough, influenza, sore throat, etc

Belladonna. Also comes on suddenly. There is a fever, red face, hot dry skin, sensitivity to light and jarring and headache. A very red sore throat, pounding headache, nagging cough or other throbbing and inflammatory symptoms. Hands and feet are often cold despite high fever. Chills and heat may alternate. Glassy-eyed. Over sensitive to pains, pains feel unbearable, then they disappear for a while, suddenly reoccuring. Pains throbbing, stitching, stabbing. All senses hypersensitive – noises too loud, light too bright, touch hurts, etc and this worsens pain. Starting, jerking, twitching, spasms even in sleep. Pupils dilated. Anger. May bite, hit, groan. See lights and colors, or monsters when eyes closed. Delirious. Wild dreams, restless, jerky sleep. Tends to be thirstless. (think: strep throat)

Mucous membranes dry and very red (angry red)
Very intense emotions: delirious, anger
Unbearable throbbing, stitching, stabbing pains
All senses hypersensitive
Usually thirstless but may desire tiny sips of ice water
Earache, teething, strep throat, headache, cough, (colic) etc.

Chamomilla. Irrepressible irritability associated with teething. Nothing but rocking and carrying child brings relief. One cheek red and hot, other cold and pale. Head warm and moist with sweat. This is the typical picture of the teething child/toddler where they are refusing sleep around 9 PM and are very fickle and capricious. Nothing pleases them. Very demanding yet fickle, you give them what they ask for and they throw it on the floor. Pointing at things they can’t have and having a tantrum when they can’t have it. Sour smell to sweat, body fluids. Don’t over prescribe (it works so well) because they can build up a tolerance to it.

Very irritable, capricious, fickle
One cheek red and hot, the other not
Angry/temper tantrum
Hypersensitive
Sleepless
Greenish stool that looks like spinach
Teething, toothache, anger, earache, (diarrhea, colic, indigestion) etc

Gelsemium Sempervens. For the very weak child who is content to lie still and has a mild fever with chills. Limp, listless, apathetic. Half-open eyes, eyelids feel heavy. Partially flushed face. Wants to stay in bed as much as possible, may be too tired to fall asleep and stay asleep. Hands, feet, tongue, voice may tremble. Chills up and down back. Profuse urination and feels better afterward. Symptoms come on slowly, unlike Belladonna and Aconite.

Physical and mental weakness and exhaustion
Heaviness of eyelids and extremities
No thirst
Trembling and quivering
Listless, drowsy, apathy

Ferrum Phosphoricum. Good for initial stages of inflammatory conditions when you aren’t quite sure yet what is going on. Child is clearly not feeling well, may be slightly flushed, not themselves, but there are no outstanding features to describe how they are looking, acting or feeling. Throat may be a little sore, some fever. This remedy can either help the disease process along to the next stage or it can head it off at the pass.

Headache, fever, sore throat, cough, earache
Early stages of illness without outstanding features
Apis. Swelling. Think very boggy, swollen, red, shiny tonsils. Burning and stinging pains worse warmth and better from cold and cold applications. Hives and skin rashes relieved by cold.
Sore throat, conjunctivitis, chicken pox, allergies, hives, insect bites
Swelling, burning, stinging pain better cold applications

Oscillococcinum. A must for every medicine cabinet. As soon as one has the common symptoms of a viral infection or influenza: achiness, chills, throat becoming sore, becoming feverish, etc. follow the instructions on the box. This has been scientifically tested and it really works when used in the very earliest stages of illness. Can take preventatively after having been around people with influenza.

Early stages of illness with chills, fever, headache, stomach discomfort, achiness that you fear could become aviral infection or influenza

Pulsatilla. Child clingy, crying, wants to be held constantly and craving emotional attention. These kids are very sweet, not angry or irritable. Thick yellow or greenish discharge from nose worse at night or in a warm room. Nose gets congested when lying down causing child to breathe through mouth. Child feels better in open air, may ask to go outside or being outside improves symptoms. I have seen this remedy work great for kids in the early stages of congestion and cough when they are clingy and whiney. Also one of the first remedies to think of with earache. Symptoms often come on after consumption of very rich food (birthday party).

Lack of thirst
Whiney and clingy, want to be held
Congestion, cough, earache, common cold,
Symptoms better in open air

Arsenicum Album. The diarrhea remedy. Take with you when you travel if you could get Montezuma’s revenge. No trip to a third world country is complete without it. Frequent bouts of offensive-smelling, burning diarrhea and nausea with burning vomit. Child is restless and anxious with great discomfort and might exclaim that they are dying. This person is high strung and anxious about their condition and desperate to feel better. Also for watery, profuse nasal secretions that produce cold sores accompanied by sharp burning sensations of the mucous membranes of the nose, where the nose is blocked and sneezing does not bring relief (sinusitis).

Physical and mental restlessness with anxiety that condition will worsen (am I dying, I feel like dying, I am never going to get better)
Burning pains and discharges
Traveler’s diarrhea
Very chilly
Very thirsty but only for sips at a time
Diarrhea, influenza, food poisoning, sinusitis, fever, indigestion, anxiety

Spongia Tosta – for croup if Aconite doesn’t work.

Dosing suggestions:

1 dose= 2-3 pellets under tongue (can also dissolve in filtered or spring water and give by teaspoonful. Great for babies. The water just needs to touch the mucous membranes of the mouth. )

This is the hardest part of homeopathy as you will wonder how much to give and how often. Less is more. Please try to take remedies 15 minutes after or before eating to give the remedy time to settle into the body. I suggest using lower potencies such as 6x, 6c and 30c. Give a child a couple pellets under the tongue. If child responds to first dose but starts complaining again soon after, keep repeating the remedy every fifteen minutes until the response holds. Usually three times in the first hour is enough. An hour after the first dose you should have a good idea as to whether this remedy is having an effect on your child, the first place that you see this is usually on the emotional plane. A good remedy will help your child to become less restless, less angry, less clingy, less whiney, etc. A good sign that you have found the right remedy is if your child can sleep. Generally speaking if a remedy seems to be helping, give once every couple hours or when child appears to need another dose because symptoms that improved with remedy have reappeared. Don’t give a dose because it’s been a couple hours, wait until it is needed as often child’s state has changed and you won’t need to dose as often.

If new symptoms result, or if child is experiencing no relief, or the child’s overall symptom picture has changed greatly, try a new remedy. Or if the child says that the pain or discomfort is gone and that they are feeling better, stop giving remedies as the vital force is rebalancing itself and nothing more is needed. Good luck and happy healing!

Keeping the Swine Flu in Perspective

I have never been comfortable being a "dissident" and I don't identify myself as one. It isn't my nature to be comfortable standing out in a crowd because my beliefs differ from those of the majority. Those who know me would say that I am usually most comfortable blending in and making my waves behind the scenes.

At this moment, however, I find myself sticking my neck out during the biggest mass-vaccine campaign in American history with the counter-message of "Make your own decision." Is that really so radical? And while there is some discomfort for me personally in being identified as one who is sharing a message that is not universally held, my need to educate and assuage fear is overpowering my need to protect my ego.

I have been immersed in research about the Swine Flu steadily for a month now. I have read scientific studies, watched television reports, followed the CDC and WHO, read mainstream medical advice, read alternative medical advice, read articles and interviews, and personally interviewed medical professionals whom I trust. In my post of Oct. 5 on the Swine Flu I made a blanket statement that one should not get the swine flu shot. Due to my continued research on the topic I feel the need to qualify that statement for several reasons:

1) Squalene is not present in the swine flu shot in the US although it was present in the trial vaccine and is present in doses in Europe. The presence of squalene was one of my reasons for cautioning against the Swine Flu shot. There is Thimerosol present however, a mercury-based preservative, in the multi-dose vials of the H1N1 vaccine. It is not present in single dose vials. People who want to avoid thimerosal-containing Swine Flu and seasonal flu vaccines must get the FluMist or the single dose shots. medicinenet.com While everyone should have this choice, single dose vaccines may not be available for every person in every location during every week of the vaccination campaign. The FDA has stated its continuing efforts to remove thimerosol from all vaccines, in particular for children under the age of 6. The reason that it is present in the H1N1 vaccine, and in the regular flu shot in general, is due to expediency of vaccine production.

2) The uncertainty of this disease is more than some people can take. Will I get it? Will I not? What if I do? What if I don't get the shot but I get really sick or make someone in my family really sick? How do I best protect my family and who will take care of the kids if I am sick? The list goes on and on. I feel that for many people their belief in and sense of security around vaccines can outweigh the "what-if's" of developing the disease, and in these cases the ease of mind that comes with the belief system "I am vaccinated therefore protected" can mitigate a lot of stress which could make one more susceptible to illness. These are people who, after doing their work around the safety and efficacy of flu shots, may consider getting a vaccine simply to ease their mind. I have great concerns about children under the age of 9 receiving two Swine Flu shots, which is what has been shown in trials to be necessary for an immune response for that age group. Especially if they are also receiving 2 regular flu shots this year. I would caution parents to exercise their right to request thimerosol-free vaccine, and to ask their doctor a lot of questions, including seeing the package insert that comes with each vial of vaccine and making note of the company who makes the vaccine, the lot and batch number, date of production and any other identifiying information, a list of all ingredients, and possible side-effects, in case there is a vaccine reaction.

3) I can be naive when it comes to the general health of most Americans. While the optimist-naturopathic doctor in me would like to think that most folks take probiotics, Vitamin D3 and cod liver oil every day, stock up on Zinc and Vitamin C, eat whole foods, exercise, rest, drink water and generally pay attention to their overall health and well-being (see my blog posting of 10/5/09), I know that most do not. So perhaps it was irresponsible of me to suggest that one not get the vaccine without better knowledge of the immune and overall health status of my readers. I do believe that one can turn one's health around quickly by making simple dietary and lifestyle changes and this is ultimately what I urge my readers and my patients to do, but if one isn't willing to do the work, perhaps they should protect themselves and those around them with a vaccine.

4) I have since learned more about why pregnant women are especially vulnerable to the flu. In addition to being generally immune compromised there is an increase of blood and fluids in their bodies everywhere including the lungs. As well the diaphragm pushes up on the lungs during pregnancy causing compression and decreased lung volume, decreased lung function and compromises the lung's ability to clear out pathogens leading to a greater possibility of secondary infections. Keep in mind that these physical conditions are present for all pregnant women whether or not a flu epidemic is brewing.

While pregnant women are, along with other immune-compromised folks, or perhaps more importantly their family members, the only people on my list who might consider the swine flu vaccine if this pademic ever really gets off the ground, I feel very strongly that these populations (and anyone at all receiving a Swine Flu Shot) request a vaccine WITHOUT THIMEROSOL.

Having said that, the H1N1 vaccine has not been tested on pregnant women, nursing women, and children according to vaccine package inserts. Also according to flu vaccine package insert, immune compromised folks and those taking immunosuppressive drugs may not have a beneficial and protective immune response from the vaccine. Yet children, pregnant women and immune compromised people are the populations being targeted by the H1N1 Vaccine campaign.

Getting a vaccine does not guarantee prevention of the flu. A vaccine will help the body launch an immune response which may be enough to prevent one from getting sick or it may give the body's body's immune response a head start so that symptoms are lessened; you get sick, but less severely and for a shorter duration.

Yet in July the CDC stopped tracking the spread of Swine Flu and created a new reporting system. The rationale was: why waste resources testing for H1N1 flu when the government has already confirmed there's an epidemic? The new reporting system, up and running as of Oct. 1, lumps together all influenza-like illness including influenza A (of which Swine flu is one) pneumonia, and influenza B. As an example: I was looking at the U.S. statistics for the week of Oct 10-17 on the CDC website. There were 12,943 cases tested for influenza nationally, 4,844 were positive for H1N1, 11 were Influenza B, the rest (8,000) were undetermined. If 8,000, or 2/3, of tests performed were negative for Swine Flu, where is the epidemic? And why are we lumping together all influenza-like illness (ILI) when we haven't even hit the high season for Influenza B yet? And what about the other 8,000 unidentified illnesses? Aren't they the cause of most illness?

A study released by Purdue University Researchers and published in the Oct. 15 edition of the European Scientific Journal Eurosurveillance, claims that at this point the vaccine will have little effect on the number of infections because as much of 60% of the population has already been infected. The researchers went on to report that up to 60% of seasonal influenza infections are asymptomatic. That means that one may not present with classic flu symptoms, or have any symptoms at all, but will still be building antibodies against the seasonal virus.
Yet, although the CDC is no longer counting cases, they are recommending that anyone with "presumed" H1N1 without a lab test, even if diagnosed by a doctor, still get the H1N1 vaccine.

So let me make sure I got this right: the CDC stopped counting H1N1 cases in August saying that it wasted too many resources to keep up with the mounting pandemic, so they suggested that all influenza-like-illness be lumped into one category. Many, including CBS news after three months of investigation, believe that H1N1 numbers are overestimated as the cause of most ILI this fall. And the Purdue researchers say that most folks have already been exposed to H1N1 and as a result the timing of vaccine so late in the pregression of the epidemic may not prove to help quell numbers at all. The CDC says that Swine Flu numbers are underrepresented due to the small fraction of cases being tested and reported, suggesting that much higher numbers have been infected, yet still recommends mass-vaccination except in cases where one has had a positive H1N1 test.

If your head isn't spinning by now you aren't paying attention!!

Many scientists believe the cause of death in the Swine Flu pandemic of 1918 was primarily bacterial due to secondary illness, not viral. The theory is that the swine flu weakened the immune system making it more vulnerable to further attack by the regular slate of opportunistic pathogens such as respiratory syncytial virus, bocavirus, coronavirus and rhinovirus that cause the symptoms known as "influenza-like illness". It is common, in a flu season, to have no known cause for up to 2/3 of "flu" cases.

The other thing that really concerns me about this supposed epidemic and its relationship to the vaccine, is the protection, or immunity from liability, that the American government has granted the five vaccine manufacturers. If we are so certain about the efficacy and safety of this vaccine that we are putting our pregnant women and children on the front lines, why then aren't the vaccine manufacturers held responsible?

Ultimately I believe that the public health goal is a noble one, to protect the rights and lives of all people. I believe that individuals, under expert advisement, should make their own decisions about their health, not the government. I believe that there is no better way for the American Government to ensure the safety of the American people than by educating them about their health options and empowering them to choose what is best for themselves and their children. So far we still have that freedom despite the current pressure of the U.S. vaccine campaign. Let's stick our necks out and make ourselves uncomfortable to keep it that way.

No Need To Panic About the Swine Flu

The media is a powerful tool with influence over great masses of people. The Swine Flu scare is a perfect example of hype and misinformation. There is only one perspective made available in the mainstream media, one of fear and alarmism. When it comes to health information sometimes one must dig to get both sides of the issue.

To my suprise I didn't have to dig very deep to find a reliable source for the actual statistics of this disease: the CDC.

The good news

The CDC website claims that there is an increase in ILI or "influenza-like illness" for this time of year characterized by classic influenza symptoms: fever, runny nose, sore throat, cough, body aches and sometimes vomiting. Hospital rates are higher for this time of year but lower than during a seasonal influenza outbreak. A very interesting statistic is the number of deaths from influenza and pneumonia are "low and within the bounds of what is expected for this time of year." This is significant because this time of year is not one where we typically see influenza - so if the deaths are low to normal while H1N1 is spreading, that is encouraging and reflective of a milder illness than we have been fearing.

More good news: H1N1 is proving to be sensitive to the antiviral drugs oseltamivir and zanamivir. You may find it reassuring that if you or a family member becomes very ill with Swine Flu, these conventional medications are available to thwart the progression of the virus. It is important, however, that one not use these medications unless very ill, as resistant strains of the virus can develop if antivirals are overused.

The bad news is that the the rates of infection continue to rise as this is a very contagious illness. The other bad news is the hype is causing people to unnecessarily visit emergency rooms with mild illness, creating the need for temporary tents to handle the increased demand for care and to keep the infected away from those with more serious health problems for whom H1N1 could be disastrous: the immune compromised, those with asthma and heart conditions, the very old and the very young.

The CDC states the following guidelines for when to seek medical care:
"A person should seek medical care if they experience shortness of breath or difficulty breathing, or if a fever continues more than three days. For parents with a young child who is ill, seek medical care if a child has fast or labored breathing, continuing fever or convulsions (seizures)." The CDC also states: "supportive care at home, such as resting, drinking plenty of fluids, and using a pain reliever for aches - is adequate for recovery in most cases."

The Vaccine
This disease is proving mild enough that the vaccine is not necessary and could have long-term effects much worse than the temporary inconvenience of the illness. It is important to keep in mind that the H1N1 vaccine is still experimental and short and long-term risks have not yet been identified. H1N1 vaccine trials began August '09 and will continue for 13 months. In 1976 during the last Swine Flu outbreak, 43 million people were vaccinated with a then still experimental vaccine. In addition to the outbreak never really materializing (the illness did not spread beyond 240 soldiers at Fort Dix, NJ), 500 Americans came down with a rare neurodegenerative condition called Guillain-Barre Syndrome which many experts believe was linked to the vaccine. Twenty-five of those 500 died. In addition some experts believe that "Gulf War Syndrome" is related to the antibody reaction to the adjuvant "squalene" in the then still experimental Anthrax Vaccine. This has been a hotly debated topic over the years especially since soldiers who never saw combat also had symptoms of Gulf War Syndrome.

The Seattle Times reported 10/1/09 that the State of Washington's Health Dept has temporarily suspended the FDA rule that limits the amount of mercury preservative Thimerosol given to pregnant women and children under the age of 3. The stated reason for the additional mercury is to kill bacteria that could be be present on the needle when it is introduced to withdraw the medication. We do not have good studies that explore the effects of thimerosol on pregnant women and young children as these are populations excluded from vaccine trials.

As well there is a laundry list of additional potential ingredients including preservatives, antibiotics and additional viruses. The vaccine for the swine flu trials contains MF59, or "squalene", an adjuvant (substance added to a vaccine to improve the immune response so less vaccine is needed) that is not FDA approved. This ingredient is not listed in the ingredients list of the swine flu vaccine available to the public, therefore the vaccines used in the trials and the vaccines for the public are different. Changing the ingredients from trial to mass production is a common practice in vaccine development. The public will be unwilling members of an experimental drug trial by receiving the vaccine.

There is recent information from Canadian scientists indicating that those who received the regular flu shot last flu season are twice as likely to contract the swine flu this season. This is considered controversial information as the data has not been officially published and is being debated by the experts. I do feel that it is significant information however and should be factored into the decision to vaccinate or not.

More Good News: Natural Treatment and Prevention

1) Probiotics (good "gut bugs") - are an effective way to reduce the effects of illness in children. A recent study published in the Journal Pediatrics revealed that daily dietary probiotic supplementation is effective in warding off colds and flu. In the study the children aged 3-5 who received probiotic therapy had 50-70% fewer colds and flu compared to the control group who did not receive any probiotic therapy. This is a very significant finding as up until now the only natural agents that I have known to be proven to shorten the duration of viruses are Vitamin C, Zinc and Elderberry. There is now good data to show that probiotics prevent AND shorten the duration of illness. Yee Haw! One per day for adults and children.

2) Vitamin D3 - almost two-thirds of the children who have died of the Swine Flu have had epilepsy, cerebral palsy, or other neurodevelopmental conditions like mental retardation. What these conditions have in common is that they are all associated with Vitamin D deficiency. There is a great story on the Vitamin D Council website of a residential care facility in Wisconsin which treats with and regularly monitors the vit. D levels of its residents. Recently the Swine Flu hit their area very hard and only 2 of 275 residents contracted it, while 103 staff members whose vitamin D levels were not monitored and treated did contract the disease. It is important to remember that the active form of Vitamin D is "D3 or Cholecalciferol" - D2 is not as biologically available and may not convert to the active form of Vit. D in the tissues.

Dr Waddell of the Vitamin D Council suggests 1,000 IU Vitamin D3 per 25 lbs of body weight as a maintenance dose. It is important to monitor serum levels of Vitamin D3 to make sure that they are at optimal levels.

3) Elderberry Extract - Long-used as an immunity enhancer, we now know that it also prevents viral replication by smoothing down the spikes (hemagluttinin) on the surface of a virus used to puncture through healthy cell walls. A product called DART Immunity Take Care by New Chapter/New Mark is something that my patients and family have benefitted from for a couple years now. It is your own personal anti-viral in a delicious, berry flavored tablet. Most kids are happy to chew them and one/day is all it takes when you are feeling ill or have been exposed to a virus. A must for every home medicine cabinet. Take one lozenge when you have been exposed to a virus or someone in your home is ill.

4) Vitamin C and Zinc - These two time honored immune soldiers don't get enough appreciation. Both have been shown to shorten the duration of common colds and viruses by boosting natural immunity. Vit. C also acts as a natural antihistamine that helps dry up watery eyes and reduce nasal and chest congestion. It is also a powerful antioxidant that can help prevent and clean-up the damage that a body endures when fighting viruses and bacteria. Vitamin C, with bioflavonoids: 1,000 mg every few hours throughout the day, up to bowel tolerance. (Vit C can cause loose stools, so reduce amount as necessary).
Zinc lozenges, preferably with 3 mg copper, every few hours, up to 70 mg daily during a cold and 30 mg daily as a preventive.
Children: under 25 lbs take ¼ of adult dose, 25 – 50 lbs take 1/3 of adult dose.


5) Homeopathic Remedies - Homeopathy is a deep-acting and profound system of medicine that is based on the Law of Similars that has been in use for over 200 years. Homeopathic remedies do not treat the disease directly but stimulate the body to re-balance and heal itself. See separate posting on homeopathic remedies for colds and flu.

6) Oscillococcinum – Studies have shown that this combination homeopathic preparation is effective against the very first signs of flu. To be taken as soon as chills, fever, aches, etc start. Found in health food stores. Follow the directions on the box. Completely non-toxic and safe for kids.

The Take Home

The H1N1 flu, or "Swine Flu" - is a virus. It is a new one, so in addition to the "flu" virus that goes around every year (Influenza B) we now have another one to contend with (Influenza A). The good news is that most health authorities, including the CDC, agree that it is "mild" and in most cases even milder than the annual flu that we hide from every year. Prevention is the best medicine, so by boosting your vitamin D levels, taking probiotics regularly, and stocking up on natural remedies such as DART immune, vitamin C, Zinc and homeopathic remedies you and your family can breathe a sigh of relief that you are taking steps that can increase your family's chances of staying healthy. Good old fashioned hand-washing is also a very effective way to prevent spread. I have my children wash their hands as soon as they come home from school every day, and take a probiotic...

Easy Chicken Broth and Chicken Soup

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!

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!

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.

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.

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.

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.

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.

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!

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.

Why We Need To Limit Sugar

In the 1800s, the average American consumed 12 pounds of sugar per year. By 1975 after the overwhelming success of the refined-food industry, the 12 pounds had jumped to 118 pounds per year, and jumped again to 137.5 pounds per capita (for every man, woman, and child) by 1990. (Food Consumption, Prices and Expenditures, United States Department of Agriculture, 1991).

The topic of children’s behavior being affected by sugar is hotly debated. Controlled studies have have not found hypoglycemia in children who have consumed large amounts of sugar. Yet this topic comes up again and again as parents and people who work closely with children are certain of changes in children’s behavior after they’ve eaten sugar.

Interestingly, an article appeared in the February 1996 edition of the "Journal of Pediatrics" which contrasted with prior studies as it not only measured blood sugar levels but also took into account the release of adrenaline when blood sugar levels fall. It is well established that as the blood glucose level drops a compensatory release of adrenaline occurs (this is a survival mechanism which ultimately stimulates the body to release glucose from storage in the case that a meal is not coming). When the blood glucose level falls below normal, the resulting situation is called hypoglycemia. Signs and symptoms that accompany this include shakiness, sweating, and altered thinking and behavior.

The study demonstrated that this adrenaline release occurs at higher glucose levels in children than it does in adults. In children, it occurs at a blood sugar level that would not be considered hypoglycemic in adults. The authors reason that the problem is not sugar, per se, but highly refined sugars and carbohydrates, which enter the bloodstream quickly and produce more rapid fluctuations in blood glucose levels.

In another study scientists found that in addition to children having the adrenaline release sooner than adults, it is also twice as high as adults and remains elevated for an extended period. Symptoms of this “fight or flight” state induced by the hormone Epinephrine(adrenaline)is shakiness, anxiety, excitement and concentration problems.

Giving your child meals that contain fiber (fruits, vegetables, whole grains) and protein (nuts, beans, eggs, meats, fish, poultry) will help to stabilize blood sugar levels preventing the early adrenaline surge, and ensuring a consistent amount of time between snacks and meals will prevent hypoglycemia. I don't know about you, but for me shakiness, anxiety, excitement, sweating, altered behavior and concentration problems are NOT what my children (and I) need in our day.

The other concern related to children eating sugar is the link between sugar and cancer. “Sugar feeds cancer” is a statement that we should all be familiar with. The short explanation for a complicated process is that sugar ultimately changes the pH of body tissues rendering it a more favorable environment for cancer to proliferate, fatiguing the body and interfering with the assimilation of nutrition. This refers mainly to the sugar sucrose, or white table sugar, and is not the same with fructose, or naturally occurring sugar from fruit which, due to the high fiber content, creates a slower more sustained glycemic curve with fewer deleterious health effects.

More healthy alternatives to sugar are maple syrup, agave syrup, raw honey (for children over 14 months)and Rapadura sugar from dehydrated sugar cane. Maple syrup is minimally processed and still retains many nutritional properties. Agave and raw honey are raw, unprocessed foods. Dehydrated sugar cane still maintains many trace minerals, contains fiber and is also considered a minimally processed whole food. I have had great success simply halving the suggested amounts of sugar in recipes, and replacing "sugar" with the alternatives listed above. The delicious treats you make with these sugar alternatives will satisfy even the sweetest tooth.

Sources:
Dr. Greene.com
http://articles.mercola.com/sites/articles/archive/2000/10/08/sugar-cancer-part-one.aspx
http://query.nytimes.com/gst/fullpage.html?res=990CE2DB173FF936A25750C0A963958260