Amazing Full of Gluten No Knead Bread

I am in love with No-Knead Bread (NKB). I was introduced to NKB by The Minimalist, Mark Bittman from the NY Times. The recipe is super easy. All you need is flour, salt and a tiny amount of yeast. The trick is letting the dough rise for 18 hours and baking the bread in a covered soup pot. This bread comes out crusty on the outside and super soft on the inside. My adaptation includes green olives and red onions, but you can add whatever you desire. Give it a try!!!

Mushroom Polenta "Muffins"

When I recommend taking a gluten holiday to my patients, I am often asked, "but what will I eat without bread and pasta? " While there are lots of gluten-free bread and pasta alternatives on the market these days, there are also LOTS of foods that are naturally gluten-free, really tasty and very inexpensive. Polenta is a great example - it is made from corn meal, tastes yummy, and costs pennies to make.

Gluten is a protein found in grains that some individuals can develop sensitivity to. Gluten containing grains include wheat, barley, rye, spelt, oats, triticale, and kamut. Why are some people sensitive to gluten in wheat? In the last 50 years, wheat has been bred to contain 50% more gluten protein. Farming and agriculture has been around for only 10,000 years which is nothing compared to human genome. Our genetics, which haven't changed as much, are not used to this large protein content in grain causing some individuals to develop sensitivities.

Ingredients:

1 cup of course corn gritts or corn meal (Bob's Red Mill brand works well)

3-4 cups water

2 medium portobello mushrooms finely diced

1/2 yellow onion finely diced (can also use shallots or leek)

olive oil

1-2 Tablespoons of butter (optional)

1-2 Feta cheese (optional)

salt

pepper

Directions:

Saute mushrooms and onions in olive oil in a medium size sauce pan with cover until they are golden brown

Add 3 cups of water and bring to boil

Add corn meal, cover, and turn hear on low

Stir occasionally to avoid burning the bottom

You may need to add another cup of water

When the corn meal reaches soft and slightly runny consistency, turn off the heat

Add salt and pepper to taste

Add butter and feta cheese. This is completely optional. I've made polenta completely vegan and with butter/feta and both versions tasted really good.

Ladle the mixture into a muffin pan that's been sprayed with olive oil. I use ceramic muffin pans in lieu of teflon or aluminum ones and have had no "sticking" issues. One cup of corn meal yields about 12 polenta muffins.

Let the polenta cool in the refrigerator for a couple of hours.

Heat in the oven before serving.

Serve with garlicky spinach and tomato sauce.

Enjoy!

Black bean soup with lemon balm

My super sweet sister in law gave me a bag of dried lemon balm from her herb garden. Its proper latin name is melissa officinalis. It is a lemony smelling herb that is a member of the mint family. Dried lemon balm makes a great tea that can help with digestion, fighting viruses and is very calming. However instead of making a tea, I decided to incorporate it into a soup. While trying to decide which soup to make, I remembered that while living in Phoenix, I tried an amazing Persian lentil soup with ginseng. So, last night, I decided to make a variation on that recipe with my newly acquired lemon balm and a can of organic black beans. I bet this recipe would work well with mint or ginseng.

Ingredients:

• 2-3 stalks of celery washed and diced
• 1 large carrot, peeled and diced
• 1 large onion, peeled and diced
• 3-4 tablespoons of dried lemon balm with stems/twigs removed
• 1 can of organic black beans
• 1 handful of brown rice
• 2 tablespoons of braggs amino acids
• olive oil
• cumin
• salt
• pepper
• 3-4 cups of water

Directions:

1. Saute the onion in olive oil in a medium sized soup pot until it becomes translucent
2. Add lemon balm and cumin and continue to saute until the onions begin to brown
3. Add braggs amino acid, carrots and celery and continue to saute until the celery is soft
4. Add water, cover with a lid and let simmer until the water begins to boil
5. Add black beans and rice and let simmer on low heat until the rice is soft
6. Add salt and pepper
7. Puree with an immersion blender or in batches in a regular blender
8. Adjust salt and enjoy!

Garlicky greens with cannellini beans

This recipe was remixed from One Bite At a Time cookbook by Rachel Katz, a gift from Fridy (Thank YOU). You can use any bunch of green leafy vegetables from your favorite farmer at your local market. I prefer to use red swiss chard because of the color and because it takes less time to cook than say kale or collard greens.

Ingredients:

1 bunch of swiss chard, roughly chopped with stems cut off (save the stems for veggie stock or soup)

1 yellow onion, finely diced

2 cloves of garlic, minced

1 can of cannellini beans, rinsed

lemon juice

olive oil

salt

pepper

cayenne (if you like)

Saute the onion in plenty of olive oil until it is translucent with hints of golden brown. Add garlic and continue to saute for 30 more seconds. Reserve the onions with the oil. Deglaze the onion pan with some water. Add the swiss chard, salt, pepper and cayenne. Cover and let cook until all of the swiss chard has wilted. Drain the swiss chard. Combine the caramelized onions and the oil they were cooked in, swiss chard and cannellini beans. Mix and add lemon juice. Enjoy cold as a salad or warm as the main dish.

Rainbow roasted vegetable salad

Yesterday, while working in my garden, I noticed that the house next door has a lemon tree full of large ripe lemons. I convinced my husband to go next door. He came back with 3 really large lemons. When I cut one in half, I realized that it was not a lemon - it was a grapefruit. I went ahead and used grapefruit juice in lieu of the lemon juice for the dressing. So, if you don't have lemons, use grapefruit... and if you don't have grapefruit, use rice, apple cider or pomegranate vinegar. And if you don't have a butternut squash or don't want to go through the trouble of trying to cut it in half, substitute with 3 white potatoes or leave it out.

Ingredients:

3 Beets, washed and ends trimmed (wash the greens well, wrap with a paper towel and put into a plastic bag to use in soup or to saute with garlic and onions)

3 sweet potatoes, washed

1 small butternut squash, washed and cut in half lengthwise

1/4 bunch of fresh or 3 teaspoons dry dill

olive oil

lemon juice, or grapefruit juice or vinegar

salt

pepper

Preheat the oven to 350 or 400. Put all the veggies into a lasagna type ceramic or stainless steel pan. Cover the bottom with 1 inch of water. Cover the pan with aluminum foil and bake until you are able to pierce the veggies with a knife with no resistance. Take out of the oven and let cool. Peel and cut into 1/2 - 1 inch cubes. Add olive oil, lemon juice, dill, salt and pepper and mix. Enjoy!

Water Conservation and LADWP

Over this summer, I watched my lawn go from its spring shade of yellow thirst to a scorched and brown shade of a parched desert, as Southern California is experiencing its third year of drought. Each time I step barefoot outside and feel the sharp needles that used to be grass under my feet, I am reminded of just how bad the drought is.

Water conservation is on my mind in times of drought and in times of abundant water supply. These are some steps that I use to save water, our most precious resource:

• Take shorter showers
• Turn off the water while brushing my teeth
• Fill my clothes washer completely
• Wash and rinse my dishes in batches by filling the sink with water

I am always looking for new ways to conserve water and preserve the environment. The Los Angeles Department of Water and Power has delighted me with their water conservation programs. Over the summer, the LADWP has come up with amazing incentives to taking water conservation to another level. These are some of the elements of the program:

• Rebates for purchasing high efficiency clothes washers and high efficiency toilets

• Residential drought resistant landscape incentive program: the LADWP pays 1$/square foot for you to rip out the grass and replace it with drought tolerant plants. This will allow you to save substantial amounts of water in years to come and get paid to do it.

• Tree planting programs: Online tutorials and guides with planting guidelines and tree species suitable to Southern California. It has everything you need to know – type of plant, shape, size, growth rate, climate, water use, tree care and other considerations.
• For more information email: Tree program@ladwp.com or call 800.473.3652

• Residential shade trees: The LADWP in partnership with million trees LA is also offering street trees to residents who complete an online workshop and fill out a online form.

• Mulch or compost for your yard
• 6000 W Jefferson Blvd, Los Angeles, CA 90016
• Monday – Sunday 7am-5pm
• For more information call 818.834.5128

• California friendly landscape workshops
• For dates and locations and to RSVP call 800.544.4498

I am off to study the LADWP Home Tree Guide and RSVP for the October 17^th CA friendly landscape workshop! I am eager to hear from my fellow Angelinos who have participated in these programs. What did you learn at the workshops? Did you tear out your lawn and replant it with drought tolerant plants?

Lentil Salad

Ingredients:

16 oz bag of dry green, brown or French lentils

2-3 medium tomatoes finely diced

½ of a red onion finely minced

2-3 persian or pickling cucumbers finely diced

1 orange or yellow bell pepper finely diced

½ bunch parsley or cilantro

juice of 1 lemon or 2 tablespoons of pomegranate vinegar

2-3 tablespoons of olive oil

¼ teaspoon of cumin

salt

pepper

Directions:

Wash the lentils and pick out any stones.

Cook the lentils in 64 oz of water until soft.

Rinse the lentils with cold water and drain well.

Combine the cooked lentils with all the other ingredients in a bowl

Mix well

Adjust oil, vinegar, salt and pepper to taste.

Enjoy!

Labor Day Cole Slaw Salad

I am calling this red slaw recipe “Labor Day Cole Slaw Salad” because I made this over the holiday weekend and got a lot of compliments and requests for the recipe. I prefer to use red cabbage because it has more antioxidants than its white/green sisters. You don’t have to use honey, agave or maple syrup but the sweet addition works really well with the tartness of the lemon juice.

Ingredients:

1 small head of very thinly shredded red cabbage

2 shredded carrots

2-3 Tablespoons of lemon juice or pomegranate vinegar

1-2 teaspoons of honey, agave or maple syrup

3-6 tablespoons of mayonnaise

½ bunch of fresh dill, parsley or cilantro

salt

pepper

Directions:

Add shredded cabbage to a stainless steel or glass bowl

Using a stainless steel ladle, meat hammer or a potato masher, “beat” the cabbage to soften it

Add all the other ingredients and mix well

Adjust the mayonnaise, salt and pepper to taste

Enjoy!

Faux Tuna Salad (Chickpea Salad)

Last time I ate at Pure Luck, the waiter talked me into ordering their chickpea salad. He described it as “a tuna salad without the tuna”. I really liked it, but never asked him for the exact recipe. So here’s Faux Tuna Salad - my take on Pure Luck chickpea salad. You can make your variation of this salad by substituting chickpeas for tuna in your favorite tuna fish salad recipe. You can make this salad vegan by substituting conventional mayonnaise with vegan mayo or olive oil.

Ingredients:

2- 15oz cans of garbanzo beans (or dried and cooked equivalent)

1 peeled and finely diced carrot

1 finely diced small red onion

2 stalks of finely diced celery

2-3 tablespoons of mayonnaise

salt

pepper

Directions:

Wash and drain the chickpeas

Using a fork, mash the chickpeas or pulse them in a food processor to a rough and chunky consistency (not a smooth hummus consistency)

Combine and mix all the ingredients in a bowl

Adjust the mayonnaise, salt and pepper to taste

Enjoy!

Pomegranate Vinegar

My next door neighbor has a pomegranate tree, which means that I have access to lots of pomegranates this time of the year.

I decided to incorporate this yummy fruit into more recipes. I began with a home made pomegranate vinegar. It is great to use in salads which call for lemon juice or any type of vinegar (balsamic, apple cider etc). Here’s my recipe – give it a try! It makes a lovely DIY present for your dinner hosts in lieu of wine.

Ingredients:

1 fresh pomegranate

10 oz of white vinegar

12-16 oz glass bottle

Directions:

Open the pomegranate and take out the seeds; discard the skin and pulp

Add pomegranate seeds to the glass bottle

Pour the vinegar over the seeds and close lid very tightly

Store in a dark cool place for 2 weeks to develop flavor

Use in recipes calling for vinegar or lemon juice

Optional/alternative:

Instead of pomegranate, use cherries with pits and stems

Review of research on exercise and fitness

Everyone knows that exercise is good for you. We've been told that by our teachers, parents, magazines, and the media. In this post, I would like to take a look at what science and research has to tell us. 

Research shows that exercise has been proven over and over again to improve alertness, attention and motivation. Aerobic exercise, like jogging, biking and swimming, has been shown to increase neurotransmitters, improve communication between brain cells and spur the developement of new brain cells. Does anyone know of any drug that can spur the developement of new brain cells? I sure don't. Anaerobic skill-based exercise like, tennis, basketball and dancing, improves synaptic connections in parts of the brain. Once improved, these connections can be recruited by other areas of the brain for thinking. This explains why children that play piano have an easier time learning math. 

What we are not hearing from our teachers, parents, magazines and the media is that exercise improves learning and brain function by growing new brain cells and improving communication between existing brain cells. Why not? There is no financial gains to be made from exercise, the way there would be from a drug.

In addition, exercise:

o

• Lowers heart disease risk
• Reduces blood pressure
• Increases strength of ligaments and tendons
• Reduces stress and helps relieve depression
• Improves sleep
• Reduces risk of cancer (colon, prostate and breast)
• Enhances physical appearance
• Improves self esteem
• Strengthens bones, reducing risk of osteoporosis
• Increases energy
  

I am off to Runyon Canyon to build new brain cells! What are you doing today to improve your brain function???

Naturopathic Doctors Call For Real Health Care Reform

Naturopathic Medicine Supporters Advocate For realth Care System Based On Wellness, Disease Prevention, And Natural Medicine

 

"More than 100 naturopathic doctors and supporters will descend on Capitol Hill Monday, May 4, to advocate for an overhaul of the nation’s health care system. Advocates from across the country will ask their Members of Congress to support H.Con.Res.58, a resolution that would transform the health care system from one that manages disease to one rooted in prevention, health promotion, and wellness.

 

“The health care system must address the underlying factors that lead to chronic disease,” says Karen Howard, Executive Director of the American Association of Naturopathic Physicians. “Nearly forty percent of all U.S. deaths are from heart disease, and more than two thirds of Americans are overweight. Clearly, the current system doesn’t do enough to prevent these costly health conditions. We need to move past this broken model and create a system that focuses on overall health, wellness, and enabling the body’s natural healing process.”

 

Naturopathic medicine is based on the belief that the human body has an innate healing ability. Naturopathic doctors teach their patients to use lifestyle changes and cutting-edge natural therapies to enhance the body’s ability to ward off and combat disease. Naturopathic doctors craft comprehensive treatment plans that blend the best of modern medical science and traditional natural medical approaches to not only treat disease, but also to restore health.

 

“Today, our definition of ‘wellness’ is limited to drug screening, vaccinations, and other preventative strategies such as drug therapy,” continues Howard. “But we drastically undervalue how changing behavior can prevent disease. If the nation is to move past the current health care crisis, we must adopt a patient-centered health care model that will restore and maintain optimal health.”

 

Currently, 15 states, the District of Columbia, and the United States territories of Puerto Rico and the U.S. Virgin Islands have licensing laws for naturopathic doctors. In these states, naturopathic doctors are required to graduate from a four-year, postgraduate naturopathic medical school and to pass an extensive postdoctoral board examination (NPLEX) in order to receive a license."

* * *

 

The American Association of Naturopathic Physicians is a professional association strives to make naturopathic medicine available to every American, and to increase recognition of naturopathic physicians as the identified authorities on natural medicine. Our members include accredited schools of naturopathy, students, physicians, and individual and corporate supporters, participating independently or though 40 state-level affiliate organizations. Learn more at www.naturopathic.org

 

Jenna Huntsberger

Marketing and Communications Specialist

American Association of Naturopathic Physicians

4435 Wisconsin Ave. NW, Suite 403

Washington, D.C. 20016

Phone: (202) 237-8150

Toll-Free: (866) 538-2267

Fax: (202) 237-8152

jenna.huntsberger@naturopathic.org

Sweet Potato Stew

When the weather gets cold, I love to prepare warm, mushy, and stewy foods. Last night I made a dinner in honor of my father in law's birthday. This sweet potatoe stew recipe "stole the show". 

I love using organic root veggies for this recipe because organic produce tastes better (as we talked about in the past) and because organic produce eliminates the need for peeling and saves valuable prep time. I've also made this recipe with steamed tempeh in the past. If you are interested in using tempeh, you can add it in with the potatoes. 

Ingredients:

1-2  yellow onions, peeled and diced

2-3 carrots, washed and diced

2-3 stalks of celery, washed and diced

3-5 sweet potatoes (preferably organic so that you can just wash and cube them without peeling to preserve all the goodness)

2-3 regular potatoes

2-3 bay leaves

1 12 oz can of black beans

1 14 0z can of diced tomatoes

1 tablespoon cumin (ground or whole)

1 tablespoon ground coriander

1 teaspoon turmeric

a pinch of cayenne or chili powder

some salt

some ground pepper

some olive oil

a handful of dried cranberries, currents, cherries or blueberries (if available)

1 bunch of parsley or cilantro

water as needed

 

Directions:

1. Sautee onions in olive oil until soft or golden.
   
2. Add celery and carrots and continue to sautee for another 5 min.
3. Add cumin, coriander, turmeric, chili powder or cayenne, salt and pepper and bay leaves. Mix all of the ingredients in the pot.
4. Add a can of diced tomatoes, regular and sweet potatoes, black beans, dried cranberries, cherries, blueberries or currants.
5. Add enough water to cook the potatoes without burning, but not to make this recipe it soupy
6. Cook on low simmer, stirring often, adjusting water as needed until the potatoes are soft.
7. Add cilantro or parsely at the end.
8. Enjoy!

 

 

Artichoke Lemon Pesto

There is no need to ponder about the ingredients on the store-bought container of pesto or atichoke dip, when you can make your own using extra virgin olive oil, fresh basil from the farmer's market, and a newly picked lemon from your neighbor's tree. Leave the BGH laden cheese, canola oil mayonaise, and canned and preserved artichokes at the store, and prioritize your health today!

Ingredients:

1 12 oz bag of frozen artichoke hearts

1 bunch of fresh basil, washed 

1 cup of raw pumpkin seeds (can substitute with walnuts, pine nuts or almonds)

juice of 1 small lemon

1 cup of extra virgin olive oil

salt

pepper

Directions:

1. Thaw frozen artichokes overnight

2. In a food processor, roughly chop pumpkin seeds

3. Add artichokes, basil (stems and leaves), lemon juice, olive oil, salt and pepper

4. Bring to a rough or a creamy consistency

5. Adjust salt and pepper

6. Store in an airtight container 

7. Enjoy as a spread or a dip

 

Summer Butternut Squash Soup

This week, the LA weather took a turn for the worse. And by worse, I mean, it turned ugly and reminiscent of an Arizona summer. I really enjoying making and tasting soups. In yesterday's 100 degree heat, I had to think of another way to enjoy my shapely organic butternut squash. I decided to make a chilled summer soup. I let my crock pot do the sweating, while I went to the beach. This soup came out really well and I am excited to share it with you!

Ingredients:

1 butternut squash cleaned, peeled, seeded and cut into 1.5 inch cubes

1 onion, diced

1 carrot, diced

4 stalks of celery, roughly chopped

1/2 bunch dill, roughly chopped

1 twig of fresh rosemary, or 1-2 teaspoons dried rosemary

1 inch section of ginger, peeled and finely minced

juice of 1 orange

olive oil

salt

pepper

6-8 cups of water

Directions:

1. In a pan, saute onion in olive oil until golden brown.

2. Add celery, carrot, salt, pepper, rosemary, ginger, orange juice and dill and continue to saute covered for 10 more minutes

4. Put butternut squash in a crock pot. Cover with water and cook on low setting for 6-8 hrs. (If you don't have a crock pot, you can also simmer it in a soup pot on low heat for an hour)

5. Adjust water, salt and pepper

6. Pure in a food processor, blender or using an immersion blender.

7. Chill in the refrigerator for 8-12 hours

8. Enjoy!

Matza Brie Breakfast

I first learned about Matza Brie while visiting a friend in Paris during Passover 9 years ago. We made Matza Brie with Canadian Maple Syrup and French Matza. We also bid good bye to Passover at a Parisian bar with Belgian beer.

Made from flour and water, Matza is a Passover staple that looks and tastes like a cracker. It is a symbol of Jewish escape from Egypt. They could not weight for the bread to rise - hence we eat Matza, unleavened bread.

This Matza Brie recipe is accompanied by slices of avocado and cilantro dressing. The cilantro dressing is also great on any green or roasted root-veggetable salad. You can use maple syrup in lieu of this dressing and avocado for a sweet take on breakfast.

Ingredients:

Matza Brie:
1. 1 egg per 1 square of matza
2. 1 cup of boiling water per 1 square of matza
3. olive, coconut or grapeseed oil
4. salt and pepper
5. optional: avocado slices and cilantro dressing OR maple syrup

Cilantro dressing:
1. 1 bunch of washed cilantro
2. 1 clove of garlic
3. salt, pepper, cumin
4. 2 tablepoons of honey
5. 2 tablespoons of mustard
6. juice of 1 large lemon
7. optional: tahini

Directions:

Matza Brie
1. in a bowl, break up matza square into about 1 inch pieces
2. pour boiling water over the matza and let sit for a few minutes until matza is soft
3. in another bowl, beat the egg; add salt and pepper
4. drain the water from the matza
5. put matza in a skilet over low heat with some oil
6. add eggs and mix every few minutes until the eggs look scrambled
7. serve with avocado slices and cilantro dressing (see recipe below)
8. enjoy!


Cilantro dressing
1. mix all the ingredients in a blender
2. blend on high until you reach dressing consistency
3. pour into a glass container and store in the refrigerator
4. use within 7 days of making

Chinese Spinach Soup

At last week's West Hollywood Farmer's Market, I bought a big bunch of Chinese spinach. It looks a bit like basil, but tastes like spinach. I wanted to make a soup out of it, but couldn't find any recipes with Chinese spinach. I didn't want to see this green beauty wilt in my refrigerator or go to the compost bucket untouched, so I created this recipe. Jacob tells me that this was the best soup he's tasted, and second only to his Bubby's. I tend to think that the love you put into the meal you make is what makes it tastes so good, but this time it was a complete accident. I put the soup on the stove and completely forgot about it. I was consumed by some phone calls for about 45 minutes, while the soup was bubbling on the stove. This soup tastes yum with bits of matza. I plan on buying a different bouquet of greens every week and making a soup around it. Next week will be sweet potato greens week.

Ingredients:

1. 1 leek, washed and thinly sliced; remember to discard the dark green parts
2. 4 stalks of celery, washed and diced
3. 2 medium potatoes, washed and diced
4. 1 large or 2 medium carrots, washed and diced
5. 1 bunch of Chinese spinach, washed and chopped roughly, including stems and leaves
6. 2 tablespoons of miso
7. olive oil
8. salt, pepper, cumin
9. bragg's liquid aminos
10. 8 cups of water

Directions:

1. saute leek in olive oil on low heat
2. add celery, carrot, and potato; mix well
3. cover and let sweat
4. add Chinese spinach, salt, pepper, cumin; mix well
5. continue to saute under the cover
6. add water; cover and cook on low heat for about 45 minutes
7. turn off the heat, add miso and mix well
8. adjust salt to taste or add bragg's liquid aminos
9. enjoy!

Mint Green Tea Iced Tea

Ingredients:

8 cups of filtered water

1 bunch of washed regular mint, pepper mint, or spear mint

1 tablespoon of loose green tea

2 tablespoons of honey or agave nectar

juice of 1 lemon

Directions:

1. boil 8 cups of water and set aside

2. put a whole bunch of mint into a glass container and bruise with a wooden spoon to release essential oils

3. add loose green tea

4. cover with hot (not boiling) water and set aside for 1-3 hrs

5. strain 

6. add lemon juice

7. serve over ice with a sprig of mint

8. enjoy

Naturopathic Medicine Series Airs on April 8th, 2009 on KOCE PBS

Naturopathic Medicine Series to Air April 8th, 2009
Program is the first to educate public on this powerful form of natural medicine

On April 8, 2009 the country's first series on naturopathic medicine will air on southern California's KOCE, the sixth-largest PBS station in the country. Produced by the award-winning American Health Journal in conjunction with the American Association of Naturopathic Physicians (AANP), the series will educate the public about the practices and philosophy of naturopathic medicine. 

"The public is hungry for a system of health care that is patient-centered, wellness focused, cost-effective, and which uses natural remedies without side effects," said Karen Howard, AANP's Executive Director. "Naturopathic medicine is what the public wants and needs. We're excited about this opportunity to educate the public about naturopathic medicine."

The program will cover a broad range of topics, including the training and education of naturopathic physicians, environmental health and cancer, naturopathic approaches to chronic disease, family medicine, preventing heart disease and diabetes, mental health, allergies, and chronic pain.   The six-part series (with a seventh "best of" episode) will begin airing April 8, 2009.

Naturopathic physicians combine the wisdom of nature with the rigors of modern science. Steeped in traditional healing methods, principles and practices, naturopathic medicine focuses on holistic, proactive prevention and comprehensive diagnosis and treatment. Naturopathic medicine embraces the medical oath "first do no harm." By using protocols that minimize the risk of harm, naturopathic physicians help facilitate the body's inherent ability to restore and maintain optimal health. It is the naturopathic physician's role to identify and remove barriers to good health by helping to create a healing internal and external environment. Currently, 15 states, the District of Columbia, and the United States territories of Puerto Rico and the U.S. Virgin Islands have licensing laws for naturopathic doctors. In these states, naturopathic doctors are required to graduate from a four-year, postgraduate naturopathic medical school and to pass an extensive postdoctoral board examination (NPLEX) in order to receive a license.

A View on Naturopathy

Today's Naturopathic Insights guest contributor is Lena K. from Boston, MA with a policy statement on naturopathic medicine.

• Identifying the Problem

In the United States, people rely heavily on conventional medicine, often resulting in the overuse of prescription drugs. While therapeutic drug treatments may be both effective tools of healthcare as well as being cost effective, often replacing the need for costly surgical procedures, people’s increasing reliance on them suggests an unhealthy dependency. Moreover, consumer’s increasing demand for quick fixes is increasingly being met by doctors who are overburdened with a growing waiting room of patients. The trend is such that people no longer care about safe-guarding their own health as much as alleviating their symptoms. The current healthcare approach has therefore placed greater emphasis on a person’s symptoms and how best to eradicate them, than on the overall health and well-being of the person in question. First and foremost, this is a problem in the way people think about their own health and the kind of priorities they place on their healthcare services.

• Creating a Solution – The Vision of Naturopathy

“To transform the healthcare system from a disease management system to a comprehensive health program incorporating the principles of naturopathic medicine.”

– Mission Statement, American Association of Naturopathic Physicians

It is the position of physicians who practice Naturopathic medicine that this attitude and outlook towards life and health must change in order to see the improved health and vitality of a people. While conventional medicine is important and its advances and benefits to mankind should not be underscored, natural medicine offers a new way of thinking about health. Naturopathic medicinal theory posits that in many non-emergency circumstances, man has the ability to heal himself. Furthermore, by providing the right circumstances and conditions, the body has the ability to perform at its best and fight off common disease and ailments. This outlook and lifestyle is the difference between being of average health and being in the best possible condition; the difference between feeling ok and feeling full of energy without having to drink a single cup of coffee.

In this manner, Naturopathic Medicine is not only a type of alternative medicine, but it is equally an alternative lifestyle. It stresses people taking responsibility for their own personal health by altering their lifestyle to make themselves healthier, instead of waiting for a doctor to determine how they should do so. Such lifestyle changes range from the minor, such as drinking less, to the more extreme, such as maintaining a diet of only organic foods. But ultimately, Naturopathy prescribes to the idea that in order to be healthy people should take better care of themselves by watching what they put into their bodies and how they treat their bodies.

Examples of conditions that should be improved to improve overall health include examining the types of foods that are eaten, specifically looking for any harmful contents, the overuse of drugs or other harmful substances, constant stress, lack of exercise, and overuse of pharmaceuticals to cover up ailments. Naturopathy also prescribes to the idea that natural substances and methods, such as vitamins and plant extracts with healing properties can effectively deal with internal ailments, while acupuncture and chiropractic services can manipulate the physical ailments of the body. Naturopathy is all encompassing in this sense, and quite literally examines the patient in his or her entirety rather than simply focusing on a localized complaint. Naturopathic physicians go about treating patients in the manner described above on the basis of the Guiding Principles of Naturopathic Medicine:

• First, do no harm

• The healing power of nature

• Identify and treat the causes

• Doctor as a teacher

• Treat the whole person

• Prevention

So not only is the aim to provide better conditions for health, but also to create better educated and more responsible consumers of healthcare services. This is a notable departure from the aims of conventional medicine, which often stresses particular issues and not a person’s overall health and knowledge. Yet people should know their bodies, and should have an understanding of how their ailments affect them in order to make more informed and effective decisions about the type of healthcare offered to them. People have a right to know what they are putting in their bodies, whether this applies to certain types of drugs or even the contents of their food.

Naturopathic Physicians are unique in their mandate to help people make lifestyle changes. They are able to identify how best to establish a new level of health for their patients by providing a comprehensive health analysis based on the Guiding Principles of Naturopathic Medicine. Naturopathic Physicians will continue to work towards shifting people’s understanding of health from one that simply alleviates symptoms to one that treats the entirety of the person.

Works Cited

American Association of Naturopathic Physicians. AANP 2006. Retrieved Feb. 3. 2009. http://www.naturopathic.org/viewbulletin.php?id=206.

Cold Care Soup

Just as the winter became spring, the weather turned cold and rainy. This morning, I woke up feeling chilly, achy and congested. Oh no, I have a cold! My mission for today is threefold:

1. Increase my body temperature

2. Remove obstacles to launching an effective immune response

3. Give my body all that it needs to get back into balance

I put on my winter wools (hat, scarf, socks) and snuggled under the down blanket. I am avoiding solid food, stress, and alcohol. And most importantly, I must rest, rest, rest!

To aid me with my recovery, I made an awesome broth that I named Cold Care Soup. It actually satisfies all three of my mission objectives. It helped me break a sweat, it is super light on the digestive track, and it helps my immune system.

Ingredients:

6 cups of filtered  water

1 whole medium onion peeled 

5 whole cloves of garlic, peeled

1 sprig of thyme 

1 lemon grass stick, cut into 3 inch pieces

2 inch section of fresh ginger root, peeled and sliced

ground black pepper

cayene powder

1 tablespoon of miso per serving

additional or substitute ingredients: (fresh oregano, fresh sage or any other fresh and pungent herb from your local farmer's market)

Directions:

1. Combine all ingredients except miso in a soup pot. Bring to boil. Lower the heat and cook for 20 minutes or until the onion is soft. You will smell the aroma and know when the broth is ready.

2.  Ladle the broth into a bowl or a mug taking care to leave the herbs and savories in the pot. Add 1 tablespoon of miso to each bowl or mug and mix well.

3.  Enjoy and feel better!

New Breakfast Idea

This breakfast is really hearty and works well for people who don't like the taste of eggs alone, and are no satisfied by cereal. This dish can be made indian or mexican style with the addition of indian spinach or curry sauce (sold at trader joe's) or salsa/pico de gallo sauce.

2 tablespoons olive oil

1/2 diced onion (red or white)

1-4 eggs 

1 cup of Indian spinach sauce from trader joes or salsa/pico de gallo of your choice 

1 avocado

1 cup of steamed or slightly boiled florets 

1 cup or package cooked lentils

salt

pepper

cumin

cilantro

1. saute onions in olive oil until golden brown

2. add salt, pepper, cumin

3. lower the heat and add eggs. scramble by moving a wooden spatula back and forth across the pan

4. when eggs are almost done, add indian sauce or salsa/pico de gallo. mix with eggs on low heat.

5. add lentils and brocolli. mix well and cook the mixture on low heat for a few more minutes

6. serve with cilantro garnish and avocado

7. enjoy

What is naturopathic medicine?

Naturopathic medicine is a distinct system of health. It is
distinguished from other systems of healthcare by the guiding
principles upon which its practice is based.

Guiding principles of naturopathic medicine:

First, do no harm.
Naturopathic doctors use the most natural methods to help patients
feel better. Patients do not experience unpleasant side effects.

The healing power of nature.
Naturopathic doctors recognize that the human body knows how to heal.
They assist the patient with the process.

Identify and treat the causes
Naturopathic doctors work to determine and address the underlying
cause of the patient's health concern. They do not believe in treating
symptoms.

Doctor as a teacher
Naturopathic doctors work to empower the patient to take
responsibility for their health. Patients become better informed
consumers of health care.

Treat the whole person
Naturopathic doctors use a holistic approach to remove the cause of
the patients illness.

Prevention
Naturopathic doctors believe that it is easier and cheaper to prevent
illness in the first place, than to attempt to treat, reverse or
correct it later.

Mushroom Barley Soup

I made this soup for my Mendel's birthday dinner party. To my surprise and honor, my father-in-law became its biggest fan. I dedicate this recipe to Zalman Roth. 

Tips:

Using generous amounts of healthy oil creates greater flavor.

Cutting veggies in to smaller/thinner pieces helps to create a larger surface area on which oil is absorbed and flavor is created. 

Using fresh herbs, when available, makes a big difference.

Mushrooms go really well with nutmeg and dill - those are the ingredients you don't want to skip.

Ingredients:

• olive oil or grape seed oil (pick one)
  
• 1 onion, finely diced
  
• 3-5 cloves of garlic minced
  
• 1 leek, sliced (discard the dark green parts)
  
• 3-5 stalks of celery finely sliced
  
• 1 carrot diced 
  
• 1 potato diced into 1/2 inch cubes
  
• 12 or 16 oz container of baby bella, shitake or just about any other fresh mushrooms, thinly sliced (feel free to mix)
  
• 1 c of barley or wild rice or brown rice (pick one)
• 1/4 ground nutmeg
• 1/4 tspn ground cumin
• 1 dash ground black pepper
• 1 dash salt
• 1 squirt Bragg's liquid aminos or soy sauce (pick one)
• 1 bunch of fresh dill or 2-3 tspns of dried dill (fresh is best)
• 8 cups of water

Cooking directions:

1. Generously coat the bottom of a soup pot with olive or grape seed oil
   
2. Saute onions, garlic, and leek in oil until translucent
   
3. Add salt, cumin, nutmeg, black pepper and stir
4. Add celery, carrots, potatoes, mushrooms, and barley (or rice), 1/2 of the dills, Bragg's or soy sauce; stir and cover for a few minutes
5. Add water, cover, and bring to boil
6. Reduce heat to low and cook for 30-60 minutes adjusting water if needed 
7. Add the rest of the dill before serving
8. Enjoy!

Prevention

In the context of healthcare, when you hear the word "prevention," what is the first thing that comes to mind? A line in an advertisement for a medicine or a condition you saw on TV? Perhaps a test or a procedure you heard about at your doctor's office? Or maybe it's a clause, or lack thereof, in your health insurance policy?

What does prevention mean? Prevention is not a daily pill, or a diagnostic test, or a clause in a health insurance policy. The simple premise behind prevention is that it is easier and cheaper to prevent illness, pollution, mistakes, (fill in the blank) in the first place, than intervention, the attempt to treat, reverse or correct them later. 

Prevention has many applications. In the context of environment, reducing pollution at its source is the cornerstone of sustainable development. In the realm of conventional healthcare, prevention means keeping major or chronic illness from happening (e.g. removing a gallbladder to prevent chronic gallstones). 

From my naturopathic vantage point, keeping illness at bay may not be an adequate goal. Just as an absence of violence is not the same as peace, keeping illness at bay is not equivalent to creating wellness (e.g. working towards optimal gallbladder function to prevent chronic gallstones). 

As a naturopathic doctor, I define prevention as overall health promotion, and consider it as the most sensible cure. In fact, prevention is one of the defining tenants and guiding principles of naturopathic medicine. Naturopathic philosophy is based on six principles, rather than modalities (e.g. supplements/herbs/homeopathics) or methods (natural/drugless) used. 

The six guiding principles/defining tenants of naturopathic medicine are:

• first, do no harm
  
• the healing power of nature 
  
• treat the cause
  
• look at the whole person
  
• doctor as a teacher, and 
  
• prevention
  

Over the coming weeks, I plan on writing about each one of these tenants to help you to learn about what I do. 

I am eager to hear from you, my dear internerds and interneatsters! 

• What does prevention mean to you? 
  
• What preventative steps have you taken to maintain health and vibrancy?

Fish Recipe

This recipe is adapted from my friend's bulgogi marinade recipe. Bulgogi is a Korean dish made from beef that's marinaded in sesame oil, soy sauce, sugar, garlic and green onions. The two most amazing things about bulgogi are that the majority of people who taste it seem to like it and that it comes out juicy, tender and far from dry every time. Owing to these two properties, and the fact that I don't eat meat, I decided to apply the marinade recipe to fish. Over the last ten years that I've made fish in this manner, I used trout, salmon, tilapia, mahi mahi, and red snapper. I've also used it with firm tofu and tempeh. I would even guess that it would work with chicken breast as well.

2 lbs of fish, diced into 2 inch squares or sliced into 1 inch pieces

1/4 cup sesame, olive or grape seed oil (pick one)

1/4 cup soy sauce (japanese is best) or Bragg's liquid aminos (pick one)

juice of 1 lemon

1/2  bunch of fresh green onions, cilantro or dill (pick one)

6 cloves of garlic, crushed

Combine all ingredients in a glass or stainless steel bowl. Cover and let marinade in the refrigerator anywhere from 30 minutes to overnight, or cook right away. To cook, use a stainless steel or cast iron frying pan on the range or bake in the oven. 

Trust AND protect the healing power of nature

One of the guiding principles of naturopathic medicine is "the healing power of nature". When describing it, I used to say "TRUST the healing power of nature." Secretly something irked me about that statement - not because I don't subscribe to it (I really really really do).  I believe in the power of nature so much that I want to protect it, and ensure that everyone will have an opportunity to experience its wisdom. And so today, after some thought during my solo hike , I came up with a new version (TRUST AND PROTECT the healing power of nature!) and the reasoning behind it.

In Greening Your Business: the Hands on Guide to Creating a Successful and Sustainable Business, Daniel Sitarz alerts us that every environmental problem that we face to day as a society has its root cause in a conscious business decision. Owing to that fact that businesses are created and operated by people, I can take this statement further and say that every environmental problem we face today has its root cause in personal AND business decisions. An individual who doesn't recycle at home is not likely to set up a recycling business. An individual who drinks from plastic(yuck!) water bottles, is not likely to invest in a water purification system (mmmm!)for her office. People create businesses that are in line with their personal philosophy on environment.

To make the healing wisdom of nature available to everyone, we, as a society, need to safeguard it from air and water pollution, depletion of natural resources, loss of biodiversity, and use of toxic chemicals. We need to take responsibility for our health, our environment and our sustainability by aligning our personal AND business decisions with nature! 

Well how does one go about making permanent changes that are aligned with nature? A good start is to look at your daily water, energy usage and waste accumulation.

Water efficiency:

Can you wash and rinse dishes in batches by filling your kitchen sink with water?
Can you switch to a 2 flush toilet?

Energy efficiency:

Can you walk, bike or carpool to your destination? 
Can you shop local?
When leaving your home, can you turn off lights, shut down computers, and lower the thermostat?

Waste reduction:

Can you lead a waste-free life? 
Can you minimize your consumption of stuff that has tons of packaging and containers that are not recyclable?
Can you compost, recycle, reuse, donate?

What are some of the things that have helped you to protect nature? Do you have any further recommendations?

Miso Potato Leek Soup

Owing to the fact that I come from the land of green tomatoes, I developed an extra appreciation for potatoes. Growing up, I must have scrubbed and peeled and diced or sliced millions of potatoes. I am not even exaggerating by very much. In the bulba land, it has always been a breakfast, lunch or dinner staple. Incidentally, my mom's mashed potatoes have been called "best mashed potatoes in America." We, in the Kuznetsov fam, are very proud of that title. 

Of late, I can't seem to go through a farmer's market without picking up potatoes. If you have extra potatoes lying around, you may want to give this recipe a try. I made this soup for dinner 2 nights ago for my sisters and brothers in-law and it was a big success. Basically, I styled up a traditional potato leek soup recipe with a dollop of miso. It's a slight variation on the classic potato leek soup that Mendel's Bubby used to make. 

Please note that this recipe and everything else you make tastes a ton better if you use LOCAL natural/organic no spray produce. The secret between potato leek soup and everyone-wants-seconds potato leek soup is sauteeing onion, leek and garlic in lots of olive oil. 

Miso Potato Leek Soup

This recipe makes 4-6 servings.

Ingredients:

olive oil
1/2 white onion 
1-2 cloves of garlic
1-2 leeks
2-4 stalks of celery
1 carrot
4 medium potatoes
1/2 bunch of dill or 2-3 teaspoons dried dill
2 tablespoons miso
6 cups of water
ground black pepper

Directions:

1. In a kettle, bring to boil 6 cups of water.
2. Dissolve miso in 2 cups of hot water and set aside. 
3. Coat the bottom of the soup pot generously with olive oil and put on the fire.
4. Finely dice onion, press garlic, thinly slice the white and light green parts of the leek (discard the dark green areas). 
5. Saute onion, garlic and leek in a covered soup pot with olive oil until the onion is golden brown.
6. Finely chop celery and add to the soup pot. 
7. Cover the soup pot and let veggies saute and sweat for a few minutes.
8. Dice carrots and potatoes into 1/2 inch cubes, add to the soup pot and let sweat under cover for a few minutes.
9. Add 2 cups of the miso broth and bring to boil covered.
10. Chop dill and add to the soup pot together with the rest of the water and some ground pepper.
11. Reduce heat to low and let simmer covered on low heat for 30-60 minutes.
12. Enjoy!

Sunscreen

2. Ultrasolar 50 by Devita Professional Skin Care

Ultrasolar 50 and I found each other in 2008. Three factors led up to our fated meeting: I turned 30, moved to Arizona, and began hiking.  

During my stint in Phoenix, I worked in a multidisciplinary integrative medicine clinic, and often counseled patients about the risks and benefits of sun exposure. Although, Arizona has the highest incidence of skin cancer in this country, it also has a rising incidence of vitamin D deficiency. These statistics created a controversy between dermatologists with interest in skin health and holistic health experts with interest in vitamin D status, which in turn created confusion in the general public as to how much sun exposure is good and how much is detrimental. (My recommendation - always wear protective clothing, sunglasses and safe sunscreen when spending in excess of 20 minutes in the sun; get 25 hydroxy vitamin D level tested; and if deficient see a licensed healthcare provider to discuss supplementation with vitamin D3). 

However, I couldn't find a sunscreen product that I would be willing to put on my fair skin or whole-heartedly recommend to patients. (Anything that one puts on their skin (think scary oxybenzone) or inhales (think strong scented sunscreen) ends up in the bloodstream, as if you one had ingested it.) After a recommendation from a friend and colleague, I found Ultrasolar 50. I dare not call it sunscreen because it is so much more than a sunblock. Yes, it has UVA and UVB blocking ability and SPF 50! But it is also an amazing moisturizer! Owing to its micronized transparent formulation of zinc oxide (the same compound found in diaper rash creams), it feels like whipped butter and leaves my skin feeling luscious and well-hydrated, but never ever oily or sunscreen streaky.

I love Ultrasolar 50 in so many ways. I love that it doesn't irritate my sensitive skin - in fact it soothes it. I love it that it works - I tested it in 100 plus degree broiler called Phoenix summer. I love it that it doesn't have harmful ingredients (oxybenzone and paraben). The active ingredient, zinc oxide, is a source of zinc used to fortify foods, as well as a fantastic friend to skin. 

Having had the pleasure of using Ultrasolar 50 daily on my skin, I can recommend Devita International products to any adult. ( I am still looking for children's sunscreen product. Have you come across a "safe" sunscreen for children? Do you have any recommendations?)

Check out Environmental Working Group's www.cosmeticsdatabase.com to see how your sunscreen and other personal care products measure up.

Deodorant

 1. Tom's of Maine long-lasting care aluminum free deodorant stick in lavender

I don't remember exactly when I stopped using underarm antiperspirants. However, I clearly remember experiencing chaffing, itching and irritation at the site of application that led me to part with the, formerly, strong enough for a man, but made for a woman and, more recently, because you are hot type products that contain paraben and aluminum compounds, strong scent, and unpronounceable chemical components. As a result, in college, I switched to natural alternatives. But as my sister frequently, but not so subtly pointed out to me, they did not prevent the odor. Although not completely satisfied, I continued to use natural deodorants, choosing safety and ethics over effectiveness. That is, until I came across Tom's of Maine long-lasting care in lavender. We've been inseparable ever since:)

As a doctor and a consumer, my first concern is always the safety of the product that the skin comes in contact with. When looking at product label, I ask myself, do you know what the ingredients are, how they are sourced, and their purpose in the product? If the answer is no, does the manufacturer make this information available on their website? This deodorant has all natural, fully pronounceable, completely safe ingredients. As a bonus, the lovely lavender scent is reminiscent of the Dalmatian Coast of Croatia and Sofia Rotaru's rendition of Gornaya Lavanda. 

As a healthcare professional, I hold myself to a very high standard for cleanliness and personal hygiene. For impeccable personal hygiene, I am concerned with the deodorant's effectiveness. How well a deodorant works depends on its ability to inhibit of growth of odor-causing bacteria and neutralize or block the odor molecules.

At this point in the blogversation I should clarify the difference between deodorant and antiperspirant. Deodorant is an agent that reduces, masks, or neutralizes unpleasant odor (think baking soda in your refrigerator). Antiperspirant is a sub-category of deodorant which prevents odor by blocking sweat produced by the body (think botox).  

Aluminum compounds are one of antiperspirants that obstruct sweat glands to reduce sweat production.  The safety of aluminum compounds is disputed. I err on the side of caution, and do not use aluminum-containing compounds on my skin. Not to digress, but it's important to note that body odor is produced by bacteria acting on odorless sweat produced by the body. The body produces sweat in order to cool itself. (A natural solution to reducing the number of underarm bacteria is to use soap or body wash that has the same pH as the skin in lieu of high pH formulas which increase the pH of the skin to become conducive to bacterial growth).

Tom's of Maine long-lasting care is not an antiperspirant. It doesn't interfere with the body's ability to cool itself via sweat production. But it is effective in reducing the odor-inviting bacteria and blocking odor. In my experience it lives up to it's label claim of 12 hour long-lasting odor protection. Has it worked for you? I'd love to hear about your experience with it?

Interestingly, this deodorant is also Kosher and Halal, certifications usually applied to edible products in accordance with Jewish and Muslim dietary laws. In this case could the Kosher and Halal labels signify an absence of animal products? If you have an idea why a deodorant would carry Kosher or Halal certification, please enlighten me! Although I have yet to find out the reason for this, I appreciate that Tom's of Maine is inclusive of individuals with many different lifestyles including vegan, vegetarian, Kosher and Halal. Last, but not least, I appreciate its environmentally-responsible business practices manifested by non-aerosol, recyclable, made in USA products.

What's your favorite natural personal hygiene product that you don't leave home without?