Simplest Greens Ever!

1 bunch greens (Dino Kale is my favorite)

Chop greens.  Put into steamer basket.  Steam for about 5 minutes.  Top with any dressing/marinade – my fave is Soy Vey.

Tasty Breakfast Salad

I don’t know why I love this salad for breakfast, or what actually makes it a breakfast salad.  But I do know it is delicious and I love to eat it in the morning!

1 bunch arugula or 1/2 of a pre-washed container

2 medium or hard boiled eggs (pasture raised), chopped

Grated Parmesan or Parmesan crisps (optional)

Mix ingredients and add dressing.

Tasty Breakfast Salad Vinaigrette

3 tablespoons local honey

6 tablespoons apple cider vinegar

3 teaspoons Dijon mustard

3/4 cup olive oil

salt and pepper

Mix honey, vinegar and mustard.  Once blended add olive oil, salt and pepper.  Yum!

Kale Pizza

If I am ever going to be famous for a recipe, this one will probably be it.

Pizza crust (make yourself or try the fresh-made dough at Whole Foods)

2-3 bunches kale

1/2 cup finely chopped red onion

5-10 cloves garlic

Sliced kalamata olives (optional)

Organic feta cheese (optional)

Olive oil

Balsamic Vinegar

Preheat oven to 425.  Roll out pizza dough and top with olive oil.  Slice garlic thin and place on crust.  Wash and chop kale.  Place in bowl and ad olive oil and salt, massage kale until it start to wilt.  Add onions and a dash of vinegar.  Mix well with hands and then place kale on top of crust.  Add olives and feta if desired.  Bake 12-15 minutes until kale gets a bit crispy.  Works best on a pizza stone.  Enjoy!

First I have to tell you that my life has completely changed, thanks to you!  After we figured out the whole Pyroluria thing, I have been consistently taking my vitamins and my symptoms of anxiety, inability to handle stress, panic attacks, crying spells, and depression have improved almost 100%.  Things are not perfect – but I can manage my life, stress, and relationships much easier now.  I can’t remember the last time I felt capable of managing life.  I was recently able to find a job, I have improved my friendships, I am getting involved in activities and meeting new people.  This was never possible before.  Even my periods are much easier to manage.  Before I would be symptomatic two weeks before my period started.  Now, I don’t even know I”m going to have my period until about the day before.  I am living a much more normal life.

Thank you so much from the bottom of my heart for taking the time to research my symptoms, and help me figure out what the hell was going on.    You have done much more for me than any traditional doctor ever attempted.  They all immediately jumped to the conclusion that I had mental health issues and needed to be medicated or recommended I have surgery to remove my ovaries and undergo extensive hormone replacement options.  All of those options would have changed my life forever, with no hope of recovery.  Now I feel like I have a second opportunity to make life what I want now that I have my health back!  Thank you Thank you Thank you! 

JM

Click here to watch the the intro video and get more details!

Looking forward to making 2012 your best year yet!

Dr C

Fever, however, is not the primary illness but is a physiologic mechanism that has beneficial effects in fighting infection. There is no evidence that fever itself worsens the course of an illness or that it causes long-term neurologic complications. Thus, the primary goal of treating the febrile child should be to improve the child’s overall comfort rather than focus on the normalization of body temperature.

A fever stimulates the activity of the immune system, encourages white blood cell activity and can kill off certain bacteria and viruses.   What’s not to love?

Confused about what to do with your feverish child?  Consider the following guidelines:

1.  Treat the child, not the number – A child who is happily playing with a 103 degree fever is probably fine, while the lethargic and miserable child with a 101 degree fever might need some intervention.

2.  Consider some home remedies – lukewarm (not cold!) baths or compresses, homeopathic remedies or herbal tea can work wonders to make a child (or adult) comfortable without suppressing the immune system.

3.  Use fever-reducing medications sparingly – If the above recommendations are not enough to comfort the child or if the parent or health care professional is uncomfortable with  the severity of the fever, consider using a fever-reducing medication.  My recommendation is to start with a weight appropriate dose of Ibuprofen.  Only if Ibuprofen is not tolerated, should Acetaminophen be used.  Acetaminophen use may be linked to an increase risk of asthma and can be damaging to the liver.

Fevers in an infant (under 6 months), lasting longer then 5 days, over 104 degrees or accompanied by concerning symptoms need to be evaluated by a heath care practitioner.  Also, trust you gut, if you are worried – seek help.  Mama, and papa, know best.

Please join me in my crusade to help end fever phobia!

Dr C

Some beans are higher in antioxidants then blueberries.

Beans lower blood sugar and decrease abdominal fat – lowering rates of diabetes and heart disease.

Cancer risk decreases with bean consumption.

Beans are also a source of cheap and tasty protein. They are even considered an aphrodisiac in many cultures – so why the bad rep? In a word – gas. Many folks report a distinct increase in gas and bloating when they eat beans. And gas isn’t fun or cool or sexy – so the beans stay on the shelf.

Don’t despair – there is good news!  With the proper preparation beans can be a great addition to your diet, without affecting your social life. Follow these tips to embrace the lovely legumes.

Ditch the canned:  Fresh made beans are tastier, more easily digested and easy to prepare.  However, if you are caught in a time crunch and have to grab a few cans, be sure to rinse the beans well.  The gas causing compounds can get concentrated in the bean liquid, so wash them off well.

Soak:  When making beans from scratch be sure to soak them first.  Covering beans in warm water and soaking them overnight will decrease phytic acid – one of the compounds that decreases bean digestion.  Rinse the beans well after soaking and you are well on your way to a tastier, more  digestible bean.  As a bonus, soaking beans can increase the absorption of minerals up to 100%!

Add Kombu:  Kombu is a type of seaweed, look for it in the Asian foods section of the grocery store.  Adding a 4-6 inch piece to your beans as they cook will greatly improve digestion.  Consider cumin or bay leaf as well.

Chew:  Your mama was right – chew your food!  Proper digestion, but especially the digestion of beans, starts in the mouth.

Enzymes:  It can take the intestinal tract a bit of time to adjust to dietary changes.  So while you are waiting for your guts to catch up, lend a hand with some digestive enzymes.  You can get bean-specific brands, but a general enzyme will work as well.

So bust out the beans and enjoy some delicious dahl, scrumptious stew or stellar salsa! Enjoy the magic of beans without the toots

1. Trade in the bag of candy for a special treat. After allowing kids to pick out 10-20 pieces of their favorite candy, trade out the candy for a more tangible treat. Sort of like the tooth fairy, the Halloween Candy Fairy (or the Great Pumpkin, or whatever you want to name your new candy-craving creature) comes in the night and trades in the bags of candy for a cool basket of goodies. New books, art supplies, holiday-themed pajamas or gift certificates to movies or a favorite restaurant are all good options.
2. Host a Halloween feast. There is nothing worse then a bunch of sugar on an empty stomach. Prior to trick or treating, have family and friends come over for a warming, Autumn meal. Serve hearty, protein-rich dishes with fun and spooky themes. Check out blog.wholefoodsmarket.com/2011/10/healthy-halloween/ for recipes. A pre-treat meal will cut down on sugar induced highs and lows.
3. Choose the lesser evil. Look to minimize artificial colors and flavors. Choose real sugar over corn syrup (or heaven forbid atificial sweeteners). Dark chocolate is always a good bet. Homemade snacks made with real ingredients are an even better way to celebrate the holiday season. Check out this fabulous recipe for raw caramel and apples (www.nourishingmeals.com/2010/09/raw-caramel-dip-for-apples.html) or maple carmel corn (http://www.nourishingmeals.com/2010/12/maple-caramel-corn.html)!

Don’t forget to relax and have fun. Most kiddos can handle a few days of junk. Do some damage control, offer healthy options and enjoy. Have a happy, healthy, Halloween!

Dr C

PS For parents and other folks that get to carried away with holiday treats check out my nutritional cleanse program offered in partnership with Root Yoga (www.rootyogacenter.com/nutrition/)!

We don’t use pills, powders or special potions.  We just eat real food.  That is what makes this different.  I just read an interview with a nutritionist who stated that cleansing 1-2 times a year is like only cleaning your house once or twice a year.  I couldn’t agree more.  Health is a year round process, we give you year round tools.  But you have to start somewhere, so why not start now?

Fall is a great time to take a moment to focus on your health and wellness before the craziness of the holidays begins.  It is a great time to jump start your immunity before the flu season hits.  And it is a great time to let go of some of those fun summertime indulgences that may have accidentally turned into a part of the daily routine. There is never a perfect time, but you have to start sometime.  So why not start now?

Finally , I am very excited about my upcoming speaking engagement with Childbirth and Parenting Association of Colorado - “Before, During and After: Optimal Nutrition for Pregnancy, Childbirth and Postpartum.”  I have been reviewing the newest research and can’t wait to share the latest and greatest   So come join me from 6:30-8:30 on 7/19/11 at Exempla St. Joesph.  Contact hours are available for CAPPA and ICEA childbirth educators.

Looking forward to seeing you there!

Dr C

PS – Please contact me if you are interested in hosting a workshop, scheduling a lecture or booking a conference.  I enjoy presenting on a number of topics relating to women’s health, pediatrics, fertility, childbirth and more.  I am comfortable with the general public, health care professionals and everything in between

And at what cost?  When you suppress a symptom, you ignore the message that symptom sends.  And, when you use a medication daily, you take on risks.  Over the last couple years, the FDA has started to issue warning regarding some concerning side effects associated with long term use of proton pump inhibitors.  One of the most serious is an increased risk of osteoporosis and fracture.  It makes perfect sense – stomach acid is needed to digest calcium. If you chronically block the production of stomach acid, you won’t be able to absorb the calcium you need. Other concerns are magnesium deficiency and increase rates of infection.

In Naturopathic Medicine we believe in the wisdom of the body.  Stomach acid has a purpose.  Namely to digest nutrients and keep infections from entering the body.  Uncomfortable symptoms, such as heartburn, don’t appear for no reason.  They are a signal that the body is out of balance.  This is what separates our philosophy from the current mainstream approach to healthcare.   And this is why patients seek out our care.

So take a moment to consider your symptoms and ask yourself what messages they might be sending. Before you interrupt the the natural functions of your body, consider  the long term implications.  And before starting any medication, consider the many safe and non-toxic natural therapies available.  And, of course, consider adding a naturopathic doctor to your health care team