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Seasonal Tip

Winter Energy Levels: What's Normal?

Submitted by on December 20, 2011 - 9:52am.

We receive many questions this time of year from patients about normal energy levels in the winter. It is natural for sleep to increase in accordance with the lack of light we experience, especially here in the Northwest. Our circadian rhythms respond to the change in light and our pineal gland is affected, which may trigger a feeling of sleepiness earlier in the evenings.  This is a normal phenomenon.  It is often when people are not heeding this need for an average of one more hour of sleep per night  (or when they have been under long term stress or not practicing good sleep habits for a period of time) that daytime fatigue and a general feeling of depletion result.   In this scenario, either people notice they don’t feel rested after sleep, or they experience an energy crash at either 2-3 pm or 6-8 pm. This type of fatigue has a different cause than the normal winter desire for a bit more rest.

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Seasonal Tip: Back to School

Submitted by on December 5, 2011 - 10:05pm.

 

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Raw Vegan Carrot Cake

Submitted by on April 11, 2011 - 8:19pm.
This is a delightful treat that you can enjoy and not feel too guilty about. Soaking the nuts is important both for flavor and nutrition. Soaking overnight is best. 
 
Cake
1 c almonds, cashews, or brazil nuts (soaked)
3/4 c dates (soaked)
1 c carrot pulp
3/4 c carrot juice (or juice carrots)
1 grated carrot
1 T ginger
1 T orange zest
1 T lemon zest
1 t cinnamon
1 t nutmeg
1/2 c raisins
1/2 c walnuts or dry shredded coconut
1 t lemon juice
 
Place the nuts and dates in a food processor and grind fine, until it forms a ball. Put it in a bowl with the carrot juice, carrot pulp, spices, zests, lemon juice and grated carrot. Stir until thoroughly mixed. Add the raisins and walnuts or coconut. Form a circle or square or shape of choice on the plate.
 
Icing 
3/4 c cashews (soaked)
2 dates (soaked)
1 orange (juiced)
1 t orange zest
1-2 T lemon juice
1/4 vanilla bean
 
Put all of these things in a food processor until smooth and creamy. Place on the cake and enjoy!
 
- author unknown

 

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Winter Apple Oatmeal

Submitted by on November 19, 2010 - 12:00am.

So often oatmeal turns into a sugary, syrupy event.  This is a warm, tasty, yet low-glycemic way to start your winter days.

  • 1 cup oats plus dash of salt
  • 2 cups water
  • 1 apple, chopped
  • Cinnamon, stevia, and unsweetened hemp milk to taste
  • Handful of almonds
Cook the oatmeal as usual.  When done, add the apple, almonds, nuts, cinnamon, and stevia to taste.  Finish with hempmilk and enjoy!
 

 

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Kale Salad with Orange Dressing

Submitted by on August 26, 2010 - 7:07am.

 Dressing

1 cup orange juice
2 tbsp minced, fresh ginger 
2 tbsp sesame tahini  
2 tbsp miso
2 tbsp cider vinegar
2 tbsp Bragg’s or tamari 
4 dates, pitted, soaked
 
Salad
1 bunch kale, de-stemmed and thinly sliced
1 cup thinly-sliced red cabbage
1 to 2 carrots, grated or julienned
½ cup daikon, julienned  
½ red pepper, thinly sliced
¼ cup cilantro or parsley, chopped
 
 
In large mixing bowl, combine salad ingredients and toss well. Blend dressing ingredients until smooth. Toss dressing with salad, to taste.  Serves 4 to 6.

 

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Gearing up for Back to School

Submitted by on August 19, 2010 - 9:59pm.
August is a great time to regroup and assess what might make the next school year more fulfilling for your child. Common reasons people call to make appointments are the following:
 
1) Help with adjustment to new school or daycare situation. 
Children do better when we address these changes proactively to keep them balanced through the change. Any observations you have on how your child has handled change/stress in the past will help us treat them holistically. For example, does your child tend to have trouble sleeping or act out with tantrums during times of change? If so, we can help balance the nervous system ahead of time to minimize these problems in September. Families that stay ahead of the curve are happy families!
2) Lingering health problems such as ADHD, asthma, allergies, stomachaches, or eczema. August is a perfect time to start treatment for these issues, and get into a new routine before school starts.  
3) Sleep problems. Nothing brings out sleep difficulties like a Portland summer. If your child is up until 10 pm and groggy in the morning, we can help shift those patterns so that schoolnights are spent in valuable sleep instead of power struggles. Proper sleep enhances learning, mood, and optimizes music and sports performance (not to mention quality of life!). 
 

Dr.

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Reconnecting with yourself: Autumn as a time of healing

Submitted by on August 19, 2010 - 9:57pm.
As we prepare to leave the fun, expansive energy of summer, and look forward to the contemplative regrouping that Fall often brings, we invite you to take stock of what will nourish you in this coming season. Fall is a time of organization and new beginnings; it is a time when the growth of summer turns to the contraction toward winter. Fall is a wonderful cleansing and healing time—a superb time to start new routines, lose weight (as opposed to the winter, where the cold tends to make us want to hold onto weight), and a superb time for healing. Fall is an ideal time to balance the immune system before winter is here, address fatigue or depression, and to heal endocrine imbalances (female and thyroid hormone problems) as well as concentration or memory deficiencies. 
 

If you (or someone you care about) have been waiting to improve your physical or emotional health, this Fall is the perfect time to take charge and try a new approach. Why are we mentioning Fall when it is August? Because we are now booking new patients for the second week of September! We have experienced huge growth and are planning ahead ourselves.   Turn to September on your calendar and give us a call to schedule your first appointment, which will include a full health evaluation, physical exam, and customized treatment plan to get you started on your individual goals toward health and wellness.    You’ll be glad you did! 

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Lemon Oregano Halibut w/ Asparagus

Submitted by on May 24, 2010 - 11:01pm.
  • 3.5 oz halibut, or any whitefish
  • 6 asparagus spears, tough ends trimmed off
  • 1 TBLS vegetable broth
  • 1 lemon
  • 1 tsp dried oregano
  • salt and pepper
Preheat the oven to 400F. Tear off a large sheet of non-stick aluminum foil. 
In the center of this sheet, place asparagus spears, broth and sprinkle with salt/pepper. Place whitefish on top of asparagus and top with oregano, salt/pepper and 2–3 thin slices of lemon. Fold up edges and completely seal packet on all sides. Bake 10–20 mins, until fish flakes. Top with a sqeeze of lemon juice.

 

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Thai Green Smoothie Recipe

Submitted by on March 25, 2010 - 10:56am.
This is a super way to start your day with fresh greens, and all the minerals and vitamins they impart. This smoothie does not contain frozen fruit, so is suitable for all but the very coldest days of the year. If prescribed, you may add your HMF powder or EFA/Cod Liver Oil if you like.
 
5 leaves kale (spines removed)
1 cup orange juice
1 Tbs unrefined coconut oil (or ½ can coconut milk)
¼ pineapple, peeled and cubed
Handful of cilantro
Handful of basil
 
Blend the ingredients in a vitamix (best), Cuisinart (good), or blender (acceptable). Enjoy!!
 

**Recipe adapted from Laurie Lane, Healthy Kitchen

 

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Allergies and Asthma: Prevent and Prepare!

Submitted by on February 23, 2010 - 2:58pm.

 Allergies and asthma are on the rise in children; in the U.S., approximately 20% of children suffer from either asthma or allergies.  As the incidence of what we call “hot” diseases, or infections, has decreased, the occurrence of “cold” diseases such as allergies, asthma, and autism have increased.  Asthma is often associated with—and sometimes caused by--allergies, so we’ll address both.

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