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?