True Health Medicine

1/2 Vegetable Breakfast: Brussels Sprouts

2012-01-16T13:03:00.000-08:00

Vegetables with breakfast seems to be really challenging for a lot of people. I think that has more to do with our own mindsets about what foods belong in what meals. Don't let yourself be limited - a little side salad with frittata or some shredded veggies in your omelet or tofu scramble can increase the flavor, fiber and nutrition of the most important meal of the day. This morning I added a side of Brussels sprouts to my usual egg on toast and they were delicious!

Here's another way you can try these much-maligned, but extremely nutritious greens. I've always liked Brussels sprouts, but I'll probably always make them this way from now on, because they are so much better and even some die-hard haters have been converted. The main change: shred the sprouts.

Shredded Brussels Sprouts

2 cups of Brussels Sprouts - trimmed and sliced or shredded using the slicing blade of food processor
1 leek or large shallot - cleaned and sliced
1-2 tbsp olive oil
salt and pepper to taste

After prepping the vegetables, heat the oil in a wok or saute pan, add leek or shallot and saute, stirring frequently for 3-5 minutes over medium heat. Add Brussels sprouts and continue stirring for about a minute. Reduce heat and cover - continue cooking over low-medium heat for another 5-10 minutes until sprouts are softened. Add salt and pepper to taste. So simple, so delicious. I've seen several recipes for Brussels sprouts prepared this way - some included other add-ins like crumbled bacon or poppy seeds - feel free to play with the flavors. My rule for vegetables: keep trying them - you may not like them today or prepared one way, but you don't want to miss out on them prepared a different way!

Your Plate Should Be 1/2 Vegetables

2012-01-12T11:20:00.000-08:00

Every one of my patients has probably seen this image. I draw it on their treatment plan to remind them to focus on eating vegetables. It's very gratifying to see this image mirrored on the Harvard School of Public Health website. HSPH recently rolled out guidelines for what they are calling "the new nutrition." Their recommendations are based on reviews of the scientific evidence and are a compelling validation of the dietary advise naturopathic physicians have been espousing for years. Look for Harvard Medical School Healthy Eating: A guide to the new nutrition by Teresa Fung for the complete list of recommendations.

When I draw it on their treatment plans, my patients' responses range from incredulous to outright denial. So I decided to share a few examples of how I accomplish this at home. In the coming year, I'll be adding photographs of actual meals that I make and eat to show you how I incorporate 1/2 vegetables into my diet. This photo shows a quick and easy lunch we prepared this week that meets the 1/2 vegetable rule.

Lunch consisted of:

I Can't Believe it's Just Cabbage Salad
Fresh cucumber and small tomato with balsamic vinegar
Apple
Chicken salad on toast

Take away the chicken salad on toast and the rest of the meal is raw, vegan/vegetarian, gluten free and represents 4 different types of fruits and vegetables and approximately 3-4 servings. You could substitute a small serving of any combination of beans and rice or add a bean burger patty on toast to keep it vegetarian. Are you eating 1/2 vegetables? Want to share some of your ideas or meals? Add them to the comment section below!

Bieler Broth Recipe

2012-01-09T16:46:00.000-08:00

I mentioned Bieler Broth in my last post so I wanted to share the recipe with you all. Dr. Henry Bieler recommended this broth for many conditions to restore acid-alkaline balance and sodium-potassium balance. It's a good soup for when you aren't feeling well. Another good option for preventing and treating illness is this garlic soup.

Bieler Broth
1 lbs. zucchini, trimmed
1 lb. string beans, ends removed
2 sticks celery
2 bunches parsley, stems removed
filtered water, enough to cover

Place parsley in water and boil or steam vegetables for 30 minutes or until tender. You can eat as is or blend into a creamy soup. You may optionally add sea salt or fresh garlic to the blend.

Starve a Fever, Feed a Cold

2012-01-08T16:02:00.000-08:00

Everybody gets sick sometimes and when you get sick, it can be important to stay home for a couple of days. I've been home for a couple days myself fighting off an upper respiratory viral infection. As adults, it's hard to prioritize staying home and getting enough rest when we have jobs, hobbies, social networks, children, pets and school that require our attention. You may need some extra rest to help you fight off the infection, though. It's also vitally important to pay attention to your diet when you aren't feeling well.

My husband asked me if I should be starving or feeding my illness. "Starve a cold, feed a fever? Feed a fever, starve a cold?" Though he couldn't remember this old axiom, it is "starve a fever, feed a cold."

So, is there any truth to it? Maybe. When you have a fever, your body is working hard to fight an infection. Digesting a full meal may be challenging at that time. Does that mean you should fast completely? Not for long periods of time, but you can ease the challenge on your digestion by consuming primarily liquids, such as water, herbal tea, fresh juices, green juices, smoothies and broths. Bieler broth is a good option.

What about feeding a cold? Common colds tend to last longer than fevers and it's important to keep up one's strength. Eating somewhat simply is still important. All the liquid options mentioned above are still good choices, but you can add some solid high nutrient foods, like fresh vegetables and lean protein sources.

Important things to avoid include sugar and dairy. Sugar is the prefered fuel source for viruses and bacteria and directly depresses the immune system so it's the worst food you could choose when you are unwell. Dairy is highly allergenic, inflammatory and mucus producing (this is controversial, but for me it's definitely true) so it's also something to avoid while you are ill. When you are unwell, you should also avoid any known food allergens and highly processed foods - keep it simple.

Resolution Solutions 2012

2012-01-01T08:56:00.000-08:00

Happy New Year 2012.

It’s that time of year again and if you’re like many of us, you’re all making the same resolutions, again. Stop drinking or smoking, go to the gym, lose weight. Some of the other popular resolutions that get recycled every year include spending more time with family and friends, participating in your community, getting organized, starting a new hobby or learning a new skill and getting out of debt. These are all good goals and the reason we see them year after year is that they are never really “done.” You can’t complete “spend more time with family and friends” or “getting organized.”

Here are some tips to help you keep and succeed in your resolutions this year:

1. Consider choosing a guiding word rather than a resolution.
Mentor Christine Kane suggests this as an option for providing more of a framework for the year rather than goals that may or may not resonate. See this page for a free guide to discovering your word for 2012.

2. List your priorities.
We’re all busy with loads to do - work, school, parents, children, pets, hobbies, homes - it can be very overwhelming. While many of these are on a equal footing, they can’t all get equal attention.
What are the items you can let slide this year? What are the items you might have been letting slide that you really want to focus on? This can be enough to refocus you or can be the basis on which you set resolutions for 2012.

3. Keep your goals SMART: Specific, measurable, attainable, realistic and timely.
[you don’t have to keep this part as strict text - feel free to format in a more readable manner]

Specific - if your goal is to spend more time with family, how much more time - if you live locally, you might set the goal to have dinner with your family once a week. If your goal is to lose weight, set a goal for a certain number of pounds.
Measurable - this doesn’t have to include scales and measuring tapes (but they help!), but has more to do with how you determine if you’ve reached your goal. If the goal is to get organized, maybe your measure if the size of the pile of loose papers “to be filed” on your desk.
Attainable - this will vary for each person, but SMART goals are both challenging and within reach. Being attainable also requires that you have the time, energy and attention to give to achieving your goal.
Realistic - your goal should also be something that can really happen. Flying to the Atlantis on the back of a winged pig is not a realistic goal for 2012.
Timely - “Goals are dreams with deadlines” (Diana Scharf Hunt) New Years resolutions are always somewhat timely, because you make new ones every year, but if 365 days is too long, bring your window in somewhat or even break your goal into parts with shorter deadlines. This will help keep you on track and also give you some milestones to celebrate along the way.

4. Keep your word, priorities or goals visible. Tape it to your mirror, post it on your dashboard in the car, write in on paper and use it as a bookmark, make it your theme or wallpaper on your computer or smart phone. Remind yourself frequently of your desired outcome to keep motivated through the year.

5. Enlist help.
You are the only one who can accomplish your goals, but you don’t have to do it alone. Share your resolution with friends and family and ask them to gently remind and support you. Enlist professionals who have experience and resources in the area of your focus. If your goals are health related, including weight loss and smoking cessation, the physicians at True Health Medicine can help with dietary advise, appropriate supplementation or herbal medicines, specialized diets and acupuncture.

If you’re still stumped, I suggest this resolution: try acupuncture in 2012!

Common Cold According to Chinese Medicine

2011-10-21T10:53:00.000-07:00

Here in the Pacific Northwest, the cold winds are a-blowin' once again and it's time to get your scarves and hats out. Classical Chinese medical theory attributes common cold/flu symptoms to what we call "external invasion" of pathogenic factors, very commonly wind and cold.

The easiest way to prevent external invasion of these pathogens is to block their path of entry - indeed, it's to bundle up. Most importantly, keeping your neck covered when out in the cold, windy weather. Keep your scarf handy and wrap your neck even when going outside briefly during these cold windy days. Dress in layers and take a jacket as well so that you don't get cold even when the sun is shining. Another assist is to end your hot showers with a brief cold rinse - this helps to close your pores as well as to return your blood from the surface of your body to the center.

If you do get sick, Yin Qiao (also the herbal ingredient in Airborne) is a common Chinese formula for cold. Chinese herbal formulas are prescribed based on the pattern of your symptoms, though, so it won't work for every cold. For an evaluation of your cold, treatment with acupuncture, cupping and moxa as needed, and custom herbal formula, make an appointment with Dr. Wendy Rogers or Dr. Bijana Devo Kadakia.

Dietary Supplements and Mortality Study

2011-10-19T10:34:00.000-07:00

A couple of nights ago, a friend asked me why supplements increase mortality. While I was surprised, I was also glad to know what people are hearing. Yes, a study came out that correlated supplement use with an increased rate of mortality. But, before jumping to conclusions, you have to really look at the study.

The study was conducted over 18 years and the data was gathered by paper survey 3 times in those 18 years. The data was not verified. The forms, amounts, brands, additives and other quality markers of the product were not queried - that is, every product that a consumer thought was a multivitamin was lumped into the same category. There was no differentiation based on the frequency of use or the reasons for use - someone who started taking supplements following a diagnosis of heart disease, for example, who later died of heart disease is included as someone for whom their mortality would be correlated with their supplement use.

And a basic tenet of research is that "correlation does not imply causality." Even the authors of the study noted that, "It is not advisable to make a causal statement of excess risk based on these observational data." "When made by a quality manufacturer, when recommended by a knowledgeable health-care practitioner, and when taken for the appropriate indication, dietary supplements promote, enhance, support, and help maintain overall good health and well-being. The “results” of the recent study do not diminish this conclusion." (Thorn Research Position Paper, 2011)

If you are interested in using supplements to maintain and improve your health, my best recommendation is to visit a licensed naturopathic physician for guidance.

surfer's health tip #1

2011-01-30T18:05:00.000-08:00

dengue fever...

for all the people who have been so affected by the passing of Andy Irons, I’ve been swept up with the thoughts that maybe if we just knew a little more about Dengue Fever, we might avoid losing more amazing people, like Andy. As a naturopath I continually look for the answers in nature, when conventional medicine has no further answers. We live among our medicines and they speak to those who are open and listen. For thousands of years people have worked in harmony with what is provided in their local habitats.

Dengue fever is a mosquito-borne illness of the tropics. There are four strains of dengue virus. Infection with any of the strains causes a high fever AND at least one other symptom:

* Severe headache

* Severe eye pain (behind eyes)

* Joint pain

* Muscle and/or bone pain

* Rash

* Mild bleeding manifestation (e.g., nose or gum bleed, petechiae, or easy bruising)

* Low white cell count

Symptoms usually are milder the first time a person has dengue. The most dangerous thing about dengue is that a second infection — with a different strain of the virus — can trigger dengue hemorrhagic fever (DHF).

Dengue hemorrhagic fever is a sneaky killer, although with proper medical care the death rate is about 1%. DHF appears AFTER a first bout of fever, usually on day 4 or day 5 of a dengue illness. The infection causes fluid to leak from small blood vessels, which can lead to profound shock, organ damage, and death.

One of the most frustrating things that I read in the articles all over the WEB about Andy Irons is that powerful prescription painkillers in his hotel room. Pain killers are a contraindication for people suffering from Dengue fever it can cause hemorrhaging internally. I’m not sure if any one ever told Andy that detail.

Natural remedies that may help:

Ginger tea

Ginger helps stimulate a therapeutic sweat. Studies also show that it helps fight against bacterial infections that may develop as a result of the viral infection. Lemon juice does the same thing, warding off secondary bacterial infections and giving a whopping amount of Vitamin C. Apple cider (and apple cider vinegar), is extremely rich in minerals and has been employed since ancient times for this reason.

Step One

One cup of peeled, chopped and minced fresh ginger

10 cups of water

Step Two

Apple cider (1/2 cup per serving)

Lemon juice

Directions

Peel and mince the ginger (a food processor makes little work of this job). Simmer the minced ginger in 10 cups of water for an hour or so. Strain.

When ready to have a serving place 1/2 cup of the strained ginger water in a pan with 1/2 cup of apple cider and a squirt or two of lemon juice. Heat and serve.

Neem leaves extract for the rash:

Benefits of neem's fruits, seeds, oil, leaves, roots and bark. Each of these has been used in the Indian Ayurvedic medicine. ‘Neem bark is cool, bitter, astringent, acrid and refrigerant.

Increase water intake. Keep well hydrated during the fever.

Botanical Sambuscus is anti-viral,

Lauricidin found in coconut oil, which converts to monolaurin can also be anti-bacterial

The biggest and hardest thing to do is avoid pain medication even with the severe joint pain. Homeopathy Comfrey Symphytum officinate for the bone pain 1M Dose.

These remedies do not replace visiting with a physician and seeking medical treatment, but if they send you home with no advice consider natural medicine.

Tips for Healthy Fall Eating

2010-10-12T13:00:00.001-07:00

Thanks to Beth Genly, Juice Plus Distributor, for posting this video. Here I talk about a couple of tips for healthy eating in the fall. Watch for the second installment later this week!

Farmers Market 9/10: Zucchini Hummus and Pedometer Giveaway

2010-09-10T11:38:00.000-07:00

Join us tonight at the Tualatin Farmers Market 4-8pm at the Tualatin Commons (behind Hayden's Lakefront Grill). We'll be demonstrating that healthy food doesn't have to be hard. We're making and sampling a raw bean-free zucchini hummus that's healthy, low calorie and an easy and exciting treat to share with your friends and family.

As part of the Tualatin Fit City Challenge, we'll also be handing out pedometers to the first 75 visitors to our booth. If you'd like a pedometer, we challenge you to sign up this week and record your steps all next week. Return to the market next week and log in your steps. There will be prizes provided to the walker who records the most steps.

Hope to see you there!

Thanks for visiting us this weekend!

2010-07-18T17:43:00.000-07:00

Hello and thanks to everybody who stopped by our table Friday night at the Tualatin Farmers Market and/or Friday or Saturday at the Sherwood Robin Hood Festival. It was fun to get out in the community this weekend. I'm impressed and excited with the Tualatin Farmers Market and can't wait to come again and demo some more easy healthy recipes.

For those of you interested in the Spinach Lime Cooler recipe which wasn't printed out - here it is. Please note that amounts are approximate and blending times may vary based on blender.

Spinach Lime Cooler

1/4 lime (with skin if using a VitaMix or other high powered blender, peeled if not)

2 slices pineapple (skinned and cored)

1/2 orange (peeled)

1/4-1/2 cup white grapes

2-3 cups loosely packed spinach

2 cups ice

Blend all ingredients until desired consistency reached. A couple notes: I generally don't recommend any fruit juices as the fiber has been removed, so I've substituted grapes for what was originally grape juice. This should add some sweetness without providing such a large amount of sugar.

I also spoke with a few people about raw desserts. We tasted the raw strawberry rhubarb "surprise" this weekend, which was really pie, but serving it in tiny cups makes it look more like a crisp. The beauty of raw desserts is that you can call it whatever you want and it's still delicious and generally more healthful than other conventional desserts. If you like sweets or enjoy preparing desserts and treats for your family and friends, consider trying your hand with raw desserts. YouTube and Google are great places to find demos and recipes for raw desserts but if you prefer to have a book handy to refer to, these are two of my favorites:

Raw For Dessert by Jennifer Cornbleet or Ani's Raw Food Desserts by Ani Phyo. Both of these authors also have beginning raw food books full of recipes with easy directions and familiar ingredients. If you have questions about how to incorporate raw foods into your lifestyle, make an appointment with me (Dr. Bijana Devo) at the clinic or stop by and talk to me at the Farmers Market.

If you are interested in the other recipes we featured at this weeks farmers market, feel free to stop into the clinic at 8555 SW Tualatin Road. Have a great week and we'll see you next Friday!

Now Accepting New Patients in Hillsboro

2010-06-24T12:14:00.000-07:00

I'm happy to announce that I'm now seeing patients in both Tualatin and Hillsboro. I'll be practicing out of Pacific Compounds Pharmacy (327 SW Baseline Road, Hillsboro, OR) every Thursday from 9-5. General naturopathic care and acupuncture are both available.

I'm accepting new patients for this location and can follow up with existing patients if this location is more convenient. Please call the main office in Tualatin at 503-691-0901 for more information or to schedule an appointment.

Hope to see you soon in Hillsboro!
Dr. Bijana Devo

Natural Therapies for Digestive Disorders - presented by Dr. Bijana Devo

2010-06-23T12:13:00.000-07:00

Do you experience gas, bloating, heartburn or indigestion after meals? Sometimes? All the time? Have you tried fiber supplements for regularity without success? Do you just feel like your digestion isn't happening as smoothly as you think it should? Join local naturopathic physician, Dr. Bijana Devo to learn how your body digests food, what is normal and healthy and how you can gently and naturally correct problems of digestion.

Date: July 14
Time: 6:30pm
Location: Tualatin VFW 18820 Southwest Boones Ferry Road, Tualatin, OR
No RSVP is required. Please call 503-691-0901 if you have questions.

Understanding Your Cleansing Options - presented by Dr. Bijana Devo

2010-06-23T12:11:00.000-07:00

In a world of increasing complexity and diverse, unavoidable chemical and environmental exposures, cleansing can be an important part of a healthy lifestyle. What does cleansing mean? How should you go about a cleanse? It's easy to become overwhelmed by the information on the Internet and the numerous options available in the marketplace. Gain clarity by joining naturopathic doctor Bijana Devo as she explains how the body naturally detoxifies, how we can support that process, and why there are so many different cleanses and cleansing products available.

Location: New Seasons Market: Cedar Hills Location
3495 Cedar Hills Blvd., Beaverton, OR
Date: 9/16/2010
Time: 7pm
RSVP: 503-641-4181 (ask for the Wellness Department to RSVP)

Location: New Seasons Market: Happy Valley Location
15861 SE Town Center Drive, Happy Valley, OR
Date: 9/23/2010
Time: 7pm
RSVP: 503-558-9214 (ask for the Wellness Department to RSVP)

Mercury and Human Health - presented by Dr. Jeff Clark

2010-06-23T12:10:00.000-07:00

Mercury is one of the most toxic elements on Earth. We are exposed to mercury through the burning of fossil fuels and its use in medicine and dentistry, and it shows up in food, air and water as a result of industrial and mining pollution. Mercury is implicated as a causative agent for a variety of neurological conditions, including autism, dementia, multiple sclerosis, ALS and Parkinson's disease. It is also thought to be a factor in autoimmune conditions, chronic fatigue, fibromyalgia, endocrine dysfunctions (e.g., thyroid disease), sex hormone problems, infertility and birth defects. Low-dose mercury exposure is further implicated in depression and cardiovascular disease. Naturopathic doctor Jeff Clark will discuss the major sources of mercury exposure, the mechanisms of toxicity, ways to minimize your exposure, and your testing and treatment options when mercury is a suspected root cause of ill health.

Location: New Seasons Market - Raleigh Hills location
7300 SW Beaverton-Hillsdale Hwy, Beaverton, OR
Date: 9/14/2010
Time: 7pm
RSVP: 503-292-6838 (ask for Wellness Department to RSVP)

Location: New Seasons Market - Happy Valley location
15861 SE Town Center Drive, Happy Valley, OR
Date: 9/16/2010
Time: 7pm
RSVP: 503-558-9214 (ask for Wellness Department to RSVP)

Location: New Seasons Market - Mountain Park location
3 SW Monroe Parkway, Lake Oswego, OR
Date: 9/23/2010
Time: 7pm
RSVP: 503-496-1155(ask for Wellness Department to RSVP)

Location: New Seasons Market - Seven Corners location
1954 SE Division Street, Portland, OR
Date: 9/29/2010
Time: 7pm
RSVP: 503-455-2888 (ask for Wellness Department to RSVP)

Tigard High School Health Fair - Today 10-1

2010-05-22T08:15:00.000-07:00

With the advent of spring (even though temperatures suggest it's more like winter - brrr!), it's time for our summer health and community fairs. Today, we'll be at the Tigard High School Health and Safety Fair from 10-1.

We'll be there talking about naturopathic medicine and Chinese medicine/acupuncture and answering questions. Come on over if you're in the neighborhood and/or are interested in learning more about these forms of medicine from practicing local physicians.

We hope to see you there!

Tigard High School

9000 SW Durham Road, Tigard

Naturopaths are Trained to Provide Primary Care

2010-04-01T15:52:00.000-07:00

Today's Portland Tribune article, Paging Dr. Alternative, puts the spotlight on naturopathic medicine and it's use in primary care. Primary care is the ideal setting for a naturopathic physician as we are trained and licensed to diagnose and treat a broad spectrum of both acute and chronic illnesses. We utilize laboratory testing, diagnostic imaging (x-rays, CT's, MRI's, etc.) and our clinical findings to come to the same diagnosis that a medical doctor might make. We are just trained to look at things a bit differently, according to naturopathic philosophy, and to utilize an expanded tool belt.

The naturopathic tool belt includes herbs, diet, exercise therapies, manual therapies (manipulations, massage, and other physical techniques), homeopathy and yes, pharmaceutical prescriptions when needed. The latest additions to our formulary (the list of drugs that we are approved to prescribe in the state or Oregon), mentioned in the above cited article, are important not only so that we are able to practice primary care and prescribe common pharmaceuticals, but also so that we are legally able to take patients off of medications when they transfer their care to us. Prior to the latest formulary changes, we could only take patients off of medications that we were legally authorized to prescribe.

It's exciting to see naturopathic medicine in the news. Keep your eyes open for information about how naturopaths will be included in health care reform efforts.

Press the Restart Button.

2010-03-27T18:51:00.000-07:00

Each year we are given a chance to press the restart button on health, after the 1st of the year's resolutions "wear off" you get a chance to start again, with a Spring Cleaning. Not just opening the windows and letting fresh air into the house or sweeping cobwebs out from the corner, what I meant was detoxifying your colon.

Toxins left in our colon can get in the way of smelling the sweet smells of honeysuckle as you walk past them climbing up your neighbors arbor. Tasting the crisp green earthiness of fresh sprouts that have pressed their little heads through the deep brown musty micro-cosmic environment.

Toxins increase our sensitivity (such as allergies) and decrease our ability to truly enjoy the most beautiful things in life. Give your body a spring detox and just wait and see all the wonderful new changes. I just reviewed an excellent example of colon health and the relationship to disease. This video isn't the most attractive presentation, but it gets the point across. You are what you eat.

Talk to Your Doctor About Breast Health

2010-01-28T14:22:00.000-08:00

Confused about the news about mammograms in the media these days? You aren't alone. The US Preventive Service task force issued new recommendations indicating that mammograms not be utilized for screening in women under 50, but this recommendation is argued by the American Cancer Society, radiology groups and others. Rather than try to muddle through these issues yourself, talk to you doctor about what is best for you based on your personal and family history, lifestyle and findings.

In the meantime, here is an article that I wrote for our local paper, Tualatin Life, with a little more information. Feel free to add your questions or comments in the comment section.

February Talk Schedule: Heart Health and Healthy Aging

2010-01-26T09:59:00.000-08:00

Come join us at New Seasons Market for our February-March speaking schedule:

Heart and Cardiovascular Heath for Women: Prevent and Treat Heart Disease Naturally
presented by Dr. Anya Chang, Dr. Bijana Devo and Dr. Wendy Rogers
February is national awareness month for women and heart disease. What better way to celebrate than to learn about a naturopathic approach to prevention and treatment of heart disease. It is amazing how many herbs, vitamins and minerals can help restore cardiovascular tissue, lower blood pressure, regulate rhythm's and decrease unhealthy cholesterol levels. Join us and learn what you can do naturally for your heart.

2/3/2010, 7 PM, Chang -- New Seasons Market Concordia (map)
2/10/2010, 7 PM, Devo -- New Seasons Market Raleigh Hills (map)
2/16/2010, 7 PM, Chang -- New Seasons Market Orenco Station (map)
2/18/2010, 7 PM, Chang -- New Seasons Market Mountain Park (map)
2/25/2010, 7 PM, Rogers -- New Seasons Market Cedar Hills (map)

Healthy Aging
presented by Dr. Jeff Clark
Wrinkles, grey hair, decreased energy, muscle loss, weight gain, increased risk for chronic disease, and mental decline are all inevitable parts of aging, right? Wrong! When our bodies are properly maintained and functioning optimally we can have energy, an active lifestyle, maintain a lean body weight, look years younger, and keep our mental clarity for a very long time. Dr. Clark, himself a "baby boomer", will discuss some "dos" and "don'ts" in a naturopathic approach to healthy aging.

2/11/2010, 7 PM -- New Seasons Market Mountain Park (map)
3/9/2010, 7 PM -- New Seasons Market Orenco Station (map)
3/23/2010, 7 PM -- New Seasons Market Seven Corners (map)

Whole Food Diet Linked to Decreased Anxiety and Depression

2010-01-21T14:14:00.000-08:00

One of the mainstays of any naturopathic treatment plan is dietary advice. Though the details may vary, every treatment plan will likely include instruction to pursue a whole foods diet, including fruits, vegetables, whole grains, nuts and seeds, beans and legumes and naturally fed meats and sustainable fishes for those who choose them. The health benefits include decreased inflammation, healthier cholesterol levels, better digestion, fewer allergies and many others.

Due to the modern Western medical paradigm, even such a simple, common sense intervention as eating food as nature is under study. One such study recently published online in the American Journal of Psychiatry focused on the effect of a whole food diet on mental health. Researchers concluded that “a traditional or whole diet … may help prevent mental illness — specifically, depression and anxiety. Conversely, a Western diet high in refined or processed foods and saturated fats may increase the risk of depression...” This study, conducted at the University of Melbourne in Australia, is unique in linking whole diets to mental health outcomes.

One issue raised by this study is the availability of high quality meat in the United States. Most commercial beef in the U.S. is raised in confined animal feeding operations (CAFOs) and are fed a corn based diet, resulting in a different fatty acid profile than cattle raised on their natural diet of grass. Corn fed beef is higher in saturated fats and omega-6 fatty acids; whereas grass fed beef contains higher levels of omega-3 fatty acids and may be a “good proportion of individuals’ dietary intake” according to Dr. Jacka, author of the study.

Grass fed beef is available in the U.S. In the Portland metro area, grass fed beef is consistently available directly thru ranchers and CSAs and from New Seasons Market and other markets. Be sure to look for 100% grass fed beef – cattle are often “finished” on feedlots for 9-12 weeks, but it only takes 6 weeks to affect the fatty acid profile.

Further reading: Omnivore’s Dilemma by Michael Pollens

Getting Rich by Giving More

2010-01-19T10:27:00.000-08:00

As I was waiting for volunteer orientation at the Tualatin Library yesterday, I picked up a copy of the current Utne Reader and read an article called Get Rich Now. Rather than stock tips or ways to pay down debt and save more, this article focused on re-evaluating our lifestyles, reducing consumerism and refining our ideals. I found this passage relevant to the day of service:

Communitarianism refers to investing time and energy in relations with others, including family, friends, and members of one’s community. The term also encompasses service to the common good, such as volunteering, national service, and politics. Communitarian life is centered not around altruism but around mutuality, in the sense that deeper involvement with the other is rewarding to both the recipient and the giver. Indeed, numerous studies show that communitarian pursuits breed deep contentment. A study of 50-year-old men shows that those who have friends are far less likely to experience heart disease than those who do not. Another shows that life satisfaction in older adults is higher for those who articipate in community service.
(Emphasis mine.)

As I was reading this and thinking about my own volunteering history and how much I enjoy volunteering at the Tualatin Library, I realize there are lots of reasons why people might not volunteer or might think they cannot. Below are some suggestions to help you get started volunteering - feel free to add your own suggestions or stories in the comments section.

Realize there is a job for everyone. Regardless of your age, experience or physical ability, everyone can give. Volunteers participate with a variety of jobs, including stuffing envelopes, reading to children, visiting the ill or home bound, planting trees and many, many more options.
Try different options out for a day. If you aren't sure if you'd enjoy a particular opportunity, many organizations allow you to volunteer without commitment or you could participate in a special event day to try your hand.
Volunteer with friends or family. Organize a group of friends or family to volunteer together - even a couple of hours really add up when you multiply them by a group.
Volunteer doing something at which you are skilled. If you have a particular skill, be it construction or filing, someone can use it. It can be very gratifying to provide a specialized service.
Do something that you feel passionate about. Find an organization with a mission you support - this will help you stay motivated and enthusiastic about your volunteer service.
Keep your schedule and stamina in mind. It's easy to over commit when we're excited about volunteering and it's easy to get burned out, so communicate your scheduling needs to your volunteer coordinator and keep her updated if your situation or needs change.
Realize that any and all time you donate has value - if you give a couple of hours per month or if you volunteer for the Peace Corps for three years, your donation of time and energy has value and is appreciated!

In any event, I hope that you will get out there and volunteer and have a great time doing it.

MLK Day of Service

2010-01-18T08:46:00.000-08:00

In honor of Martin Luther King day, our office is closed today, Monday, January 18th to allow or staff and doctors to participate in service activities outside of the clinic. We will be open today for patients with existing appointments. If you need to pick up supplements, please call the office to arrange a time today to pick up your supplements or we will be happy to help you tomorrow.

No Soda, Now What?

2010-01-06T13:06:00.000-08:00

If your new year's resolution is related to health or losing weight, chances are you're trying to eat better, but what about drinking better? Standard soda pops are very high in sugar and low in nutrients and are no where on my list of what a healthy diet consists of, but if you're a soda-drinker, it can be hard to kick the habit. If cold turkey isn't your style, consider utilizing these transitional beverages while you cut back:

Instead of conventional cola, try Zevia sodas. Made with stevia, they are lower in calories, but just as tasty.
Instead of ginger ale, add 1-3 tsp of New Chapter Ginger Honey Syrup to soda or mineral water. The natural ginger will give you a boost of energy while the honey has beneficial effects for your immune system.
Instead of root beer or cream soda, add 10-15 drops of Root Beer or Vanilla Cream flavored concentrated stevia to soda or mineral water for a delicious calorie free drink.

While "natural" soda may be a better option from the point of view of the type of sugar in them (usually cane sugar instead of corn syrup), they are still high in sugar and empty calories. Keep this jingle in mind when you're thinking your drink:

Drinks with flavor
are fine to savor,
but for your thirst,
drink water first.

Welcome 2010

2010-01-03T14:06:00.000-08:00

Happy new year, friends, and welcome, 2010. There are so many ways of making a fresh start and the new year is one of the finest. At new year, we often make resolutions:

stop smoking
lose weight
eat healthier

These are great resolutions to have, but it can be challenging to know where to start sometimes. I would like to suggest a couple of options to help make your new year's resolutions a healthy reality.

1. Simply your resolutions. If your resolutions include all of the above plus 10 other items, it may be hard to focus and achieve all of your goals. What are the most important goals to you?

Sometimes picking fewer items from your list can allow you to really focus on that goal and make it happen. On the other hand, some goals go hand in hand, like eating healthier and losing weight. While these are separate items, these would be reasonable goals to work on concurrently. If all 10-13 items seem essential, are you ready for a drastic life change? How can you best support that change?

2. Turn your resolutions into SMART goals. SMART goals are Specific, Measurable, Attainable, Realistic and Timely. For example, losing weight is an ideal without measurable or specific outcome and losing 100 pounds in 1 month may not be realistic or attainable. How about setting a goal to lose 10% of your body weight in X timeframe at about 1-2 lbs per week. This is a healthy, sustainable, attainable amount of weight loss and correlates with an improvement in health outcomes. Any resolution can be turned into a SMART goal with a little creative thinking.

3. Consider identifying a guiding word for 2010. No resolutions? Don't want to set the same goals for 2010 that you've done every year? Try choosing a word for 2010. This technique is gaining popularity in diverse circles and is creating awareness and positive outcomes for many. Blogger Christine Kane writes about this technique and has provided a free tool to help you identify a word for 2010 and start learning about yourself.

Whatever resolutions, goals or words you chose for yourself, I wish you a healthy and happy new year.

Another Great Garlic Recipe

2009-10-27T08:24:00.000-07:00

My partner has a collection, a rather large collection, of shot glasses. He's not really that big on drinking shots, but just picks them up when he travels. We also have a refrigerator covered in magnets from places near and far. Now he's moving on to masks and objects d'art for our house. With all that going on, I have to be careful what I bring home from my travels. One of my favorite things to collect while traveling are recipes. The following recipe is adapted from the Parsley Garlic Relish from the Stinking Rose Restaurant in San Francisco. I've made it for years and enjoy it on crusty bread, with any meat dish, with pasta or even by the spoonful. Bon appetite!

Parsley-Garlic Dip

Parsley 2 Bunches - for variety, try 1 bunch flat and 1 bunch curled
Cilantro 1 Bunch
Garlic 4-10 cloves to taste - start on the low end and work your way up
Olive oil - 2 Tbsp-1/2 cup - start with less, taste and adjust upwards - the amount of oil will also vary based on how you want to use the dip.
White vinegar - about 2 Tbsp
Rice vinegar - about 1 Tbsp
Salt - 1 tsp+ to taste
Pepper - 1 tsp+ to taste
Brown sugar (optional) - 2 tsp

Finely chop or food process greens and garlic. Mix all ingredients well. Serve at room temperature with meat, on crackers, mixed with beans dishes or pasta.

Garlic is Not Just For Repelling Vampires

2009-10-26T10:36:00.000-07:00

I just read a great article in the New York Times confirming what my grandfather told me 30 years ago that GARLIC will repel colds and flu's. I'd rather smell of GARLIC than have a long lasting flu infection. GARLIC'S component allicin plays a role in fighting bacterial and viral infections. The first recordings of GARLIC used medicinally dated back 5000 years in Southwest Siberia. Hipocrates (460 BCE) used garlic for a variety of infections and intestinal disorders. There are many other uses medicinally for GARLIC - lowering serum cholesterol and triglycerides (Arun Bordia, MD Cardiologist) assists the body in dissolving clots and reduces high blood pressure. Amazingly interferes with the transformation of normal cells into cancer cells (Lau MD, PhD - microbiologist).

Dosing the amazing bulb: one clove a day keeps the doctor away. Fresh, local and organic is always the best. Break one clove away from the bulb and crush it which releases the peel and activates the healing properties (the enzyme allinase comes in contact with alliin which converts to allicin which converts further to diallydisulphide the antibacterial sulfur fragrant compound). Then chop, dice or squeeze the whole herb. Add GARLIC to eggs in the morning, salads at lunch , soups at dinner it can be eaten any time of day. GARLIC comes in many usable forms, raw cloves, dried powder, oil extract, capsules, tincture, juice (1/2 teaspoon thinned with water up to three times daily (Lust) and syrups. Recipe for the H1N1 epidemic:

Dr. Ziment's Garlic Chicken Soup for Colds and Coughs
1 quart homemade chicken broth
1 garlic head (15 cloves) peeled
5 parsley sprigs, minced
6 cilantro sprigs, minced
1 teaspoon lemon pepper
1 teaspoon minced fresh mint leaves
1 teaspoon dried basil, crushed or 1 tablespoon chopped fresh
1 teaspoon curry powder
hot red pepper flakes to taste, sliced carrots, bay leaves (optional)
Place all ingredients in a pan without a lid. Bring to a boil, then simmer 30 minutes
Strain soup blend up the solids to a puree and return to the soup
Sever hot be sure to inhale the aroma during preparation (lung hydrotherapy)
just don't cough into and don't forget to wash your hands!

Warming Sock Treatment

2009-10-25T13:11:00.000-07:00

It feels so good to be back at home in the Pacific Northwest. I spent 10 days this month traveling in Illinois, Indiana and Michigan visiting family and friends. During my trip, I got to talk a lot about acupuncture and naturopathic medicine as these therapies are not so common there. We're really lucky to have a naturopathic school in Portland and have so much access to powerful, natural remedies. One of the treatments I found myself describing often was the Warming Sock Treatment.

I prescribe the Warming Sock Treatment or the Warming Throat Compress fairly often for common colds, head and/or chest colds, sinus infections, sore throat, insomnia or circulation problems and sometimes even as a tonifying treatment. For colds and flu, this treatment will often help me feel better in one night, although it is recommended to repeat the treatment several nights in a row for best results. This treatment increases circulation, bringing immune system cells into contact with infectious antigens and often increasing the body's temperature to fight infection thermogenically.

When I feel the first signs of a cold coming on, I often do this treatment in conjunction with immune boosting herbs and vitamins and don't end up getting sick. Try it the next time you're feeling a seasonal bug and see how it works for you.

Warming Sock Treatment Instructions

1. Be Warm
You should be warm, dry and comfortable before doing this treatment. Some people take a warm shower or warm foot bath before starting their treatment. This is especially important if your feet feel cold or you tend to be chilly. A warm cup of tea, soup or broth will also help from the inside out.

2. Wet Cotton Socks
Wet a pair of thin cotton socks and wring out excess liquid. I suggest using anklets so that only the foot is wet or wetting only the foot portion of a longer sock. When you first start this treatment, you may like to use tepid water to wet the socks, but as you get used to it, you can use cooler water temperatures for a more intense experience. Put the damp socks on.

3. Dry Wool Socks
Put on a pair of wool socks over the damp cotton socks. Thick hiking socks of other fibers also work, but breathability is very important.

4. Go to Bed - Stay Warm
Put on your warm pajamas and get into bed. Use plenty of blankets so that you stay warm and do not get chilled during this treatment.

In the morning, you should note that your socks are dry and hopefully that you feel a bit better! If you have a sore throat from illness, exposure or even too much speaking, try this modification:

Warming Throat Compress
1. Be Warm
2. Dampen a bandanna - wrap around neck.
3. Wrap a dry scarf around neck, covering bandnna.
4. Go to bed - Stay Warm.

Feel free to share your experiences with the Warming Sock Treatment or Warming Throat Compress in the comments section!

Getting Ready For Bed

2009-09-14T11:26:00.000-07:00

Do you have a ritual that you go through each night before you go to bed? Or do you fall asleep while reading or watching television at various times of night? Do you notice the difference in how you sleep when you prepare for bed versus falling asleep unplanned? I wouldn't be surprised to hear that you do - having a regular routine of things we do before going to bed can have the effect of preparing our body for sleep, in much the same way that seeing and smelling food starts the process of digestion.

Your "getting ready for bed" ritual can and should be unique to you, but a couple of things that all bedtime rituals should include for optimal health and sleep hygiene are:

Removing make up and washing your face
Brushing and flossing your teeth
No caffeine or sugary food or drink past a certain time or after brushing
Turn off the television and stimulating music

Turning off the television and avoiding caffeine before bed are common sense, but we don't always do what our common sense dictates. I occasionally get caught up in a late night crime drama on television before going to bed, which often results in a restless night. Avoiding these and even stimulating music allows our parasympathetic nervous system (rest and digest functions) to kick in and for natural sleep to occur.

What about washing your face, brushing and flossing? Also seems like common sense - most parents make their children do this every night before bed. But it's also vitally important for adult health and most important to do before going to bed at night. At night, our mouths are drier. With no salivary enzymes to kills them and no food and drink to pass them through to our digestive tract, bacteria growth overnight is high. Brushing and especially flossing helps remove the last traces of food and sugar that fuel these bacteria before we go to bed. Removing these substances also helps prevent the accumulation of tarter.

Likewise, washing your face before bed clears off environmental exposures, make up and excess oil before going to bed, allowing your skin to breath and regenerate. Many of the body's healing and regenerative functions occur overnight in response to hormonal events precipitated by sleep. But these functions can be hampered when the surface of the skin is covered or coated with dirt, oil, make up and even night creams.

Try practicing a bedtime routine for a week or so and see how it affects your sleep. Turn off the TV/radio or turn on some light classical or instrumental music, turn down the lights, clean up and put on your pj's and get a great night's sleep.

New Feature: Subscribe to Our Blog!

2009-09-06T16:57:00.000-07:00

If you're enjoying our posts, you can now subscribe to receive them by email. Simply enter your email address in the box at the right and click subscribe. Respond to the confirmation email and you'll be all set to get the latest tips, recipes and advise from the doctors at True Health Medicine.

Office Closed for Holiday Weekend

2009-09-03T08:15:00.000-07:00

True Health Medicine will be closed from Thursday September 3rd at 1pm until Tuesday September 9th at 9am for the Labor Day holiday weekend. Please feel free to leave us a message at 503-691-0901 and we'll get back to you next week.

I'm heading out camping for the holiday weekend and have been working hard all week to plan for a healthy movable feast for the long weekend. In addition to many fresh fruits and vegetables for snacks, I hit upon the idea of making and bringing a new snack favorite for a crunchy, salty treat for the weekend. If you haven't yet learned to love kale, consider these kale chips a different food altogether and try them! Before these (and a raw kale salad from Raw Food Made Easy by Jennifer Cornbleet), I ate my kale because it was good for me - now I eat it because I love it!

Sundried Tomato Kale Chips
Amounts are approximate, adjust seasonings to taste.
Note: for best results, a dehydrator is needed.

1-2 bunches kale
1/2-1 cup sundried tomatoes
1/4 cup tahini
1-2 cup nut or rice milk or tomato soak water
1 Tbsp oregano
1-2 Tbsp basil
2 tsp sea salt
1 Tbsp black pepper
1-2 Tbsp nutritional yeast
(available in the bulk department at New Seasons, also delicious on toast or popcorn)

Soak sundried tomatoes in enough water to cover. While tomatoes are soaking, prepare kale. Rinse kale and cut out central vein. I have left this in before, but we usually ended up eating around it, so I cut it out now for easier eating. If the vein doesn't extend to the tip, you can also cut off the end of the kale (up to where the vein starts to get thick) as a separate chip. These "tip chips" are always my favorite. Usually after cutting out the vein, you're left with two halves. I cut these in half again for chips that are about 1/4 the size of the original leaf. You could also cut them smaller.

By the time you finish preparing the kale, the sundried tomatoes will have soaked long enough. Mix tomatoes, tahini, spices and 1/2 liquid (rice/nut milk or soak water) in blender until tomatoes are well blended. Pour mixture into bowl. You may add the remaining liquid now or as you go. Mix well.

The next step is to get the tomato mixture onto the kale leaves and there are many ways to accomplish this. You can pour many leave into the mixture and mix with a spoon or clean hands or you can put the leaves in one at a time. In any event, you will likely be removing the kale from the mixture and squeezing off excess dressing with your hands. You want the kale to be covered with the dressing on both surfaces without using it all up on a couple of leaves. After dehydrating, the flavor is more concentrated, so it doesn't take much dressing per leaf. As you get to the bottom of the dressing bowl, you may need to add more liquid, even water, to thin and extend the dressing. Use a spatula to scrap down the sides of the bowl, too. I have not found that "marinating" for any length of time is necessary - just cover the leaves by whatever method you prefer and then lay the leaves out on a dehydrator tray.

Depending on your dehydrator, it may take more or less time for the chips to be ready. It takes mine about 4 hours until they are mostly dry. If I'm eating them pretty soon, I may even leave them slightly moist (still dry and crispy, but not completely dried out). If you don't have a dehydrator, you can also try baking these in a low oven. I would set the oven as low as it will go and either leave it slightly open or pulse the oven on and off to keep the temperature low as it doesn't take much heat for these to dry.

These are my favorite, but you can also make them with any other dressing you can think of. I've even made them with apple cider vinegar and salt and they were delicious! There's no limit - enjoy!

Reminder: Last Raw Food Talk!

2009-08-26T10:57:00.000-07:00

Don't miss our last Raw Food Talk of the summer season. Tomorrow, Thursday August 27 at 7pm at New Seasons Market Happy Valley. Call 503.558.9214 to reserve your spot today.

Our other raw food talks have been well-attended with great feedback from people with no experience in raw food to people who have made and enjoyed raw gourmet meals. We discuss the health benefits of raw food and how to get started with this fresh, live, wheat and sugar free cuisine. This Thursday, we'll be teaching in the Happy Valley cooking school, so we'll be doing a live demo showing how quick and easy it is to make a raw dessert.

If you're interested in raw diet/cuisine and can't make it to this talk, please send us a note or leave a comment. Dr. Devo will be teaching some raw un-cooking classes starting in January and we'd be happy to send you a reminder when that is on the schedule!

Shepard's Pie (Vegetarian Option)

2009-08-12T09:45:00.000-07:00

I signed up for a farm share through a Community Supported Agriculture (CSA) program this summer and have been getting a bag of farm fresh produce every week throughout the summer. It's been a challenge keeping up with everything, so I've been trying to come up with ideas for how to use a lot of the veggies all at once. This Shepard's Pie helped me use up a lot of the farm produce and so, get a lot of vegetables into one meal!

I tend to think of Shepard's Pie as a fall or winter meal, because it is so hardy, but the fresh herbs and beans kept it light and fresh tasting. Enjoy!

Shepard's Pie
Top Layer: Mashed Potatoes
I've gotten pretty creative with my mashed potato recipes - starting with adding onions and garlic, I've gone all the way to adding basil and balsamic vinegar. For this dish, I used what was at hand and was pleased with the results, but make the mashed potatoes your favorite way!

4 red potatoes
1 leek, thoroughly cleaned and chopped
1-2 Tbsp olive oil
handful fresh basil
milk or soy milk - used to blend to preferred consistency

Chop and boil red potatoes, leaving skins on. Drain and set aside. Saute leek in olive oil for about 5 minutes. Mix potatoes, leeks and milk - use electric mixer and more milk for smooth consistency or hand-masher and less milk for a thicker texture. Mix in chopped basil and salt and pepper to taste.

Middle Layer: Veggie Medley
Any veggies will do for the middle layer - in the past, I've used a bag of frozen mixed veggies with corn, green beans and peas. For this summer version, I used fresh green beans, yellow wax beans, carrot and yellow summer squash. Wash and trim green beans, wax beans, carrot and squash. Slice carrot and squash into coin shapes and cut green and wax beans into 1 inch pieces. Steam together.

Bottom Layer: Meat Layer
1/2 pound ground Buffalo or organic grass fed beef
OR
1-2 cups of vegetarian grounds
OR
2 vegetarian burger patties (I used 2 Amy's original burger patties, warmed up and then broken into pieces)

2-4 Tbsp chopped or minced onion (optional)
2-4 Tbsp chopped peppers - use mildly spicy peppers for a great flavor (I used the small wrinkled Italian variety - they are mildly spicy, but very flavorful and it made the meat(less) layer a big hit!)
1 cup chopped cherry/grape tomatoes

Lightly saute onions and peppers, add meat or vegetarian crumbles/patties. Cook until done, add chopped tomatoes, turn off heat and put a lid on for 5 minutes or until ready to assemble. This will lightly cook the tomatoes and help blend the flavors.

Assembly: It couldn't get any easier than pouring each layer into a casserole dish in order. Individual ramekins would also be a great way to serve this dish. Everything is already cooked fully, so it doesn't really need to bake, but you can either keep it warm in a low oven or let it bake a little to crisp the top. We ate this one night as is (with a little salt and pepper to taste) and added a little cheddar cheese on top the next - both ways were delicious. Enjoy!

Thanks for Stopping By!

2009-08-09T11:03:00.000-07:00

Thanks to everyone who stopped by our booth at the Tualatin Crawfish Festival.

We had a great time and enjoyed meeting so many members of our community.

If you didn't have time to stop by and get your questions answered,

please send us a note or give us a call - we'd be happy to talk to you.

frontdesk@truehealthmedicine.com

503-691-0901

Tualatin Crawfish Festival

2009-08-06T14:28:00.000-07:00

Top 10 Reasons to Attend the 2009 Tualatin Crawfish Festival

10. Hot Rod Show

9. Kayak rides in the lake

8. 5K Run/Walk

7. Skateboard Show/Competition

6. Dog fashion show, Atsa My Dawg Show, K-9 Demonstration

5. Photography contest

4. Dancing Impala and Indian Folk Dance Demonstrations

3. Crawfish, crawfish and more crawfish, including

a cook-off and eating contests

2. Come say "Howdy" to your favorite local naturopaths at the

True Health Medicine booth!

1. A great time in our community together!

There really is something for everyone at the Crawfish Festival. Bring the whole family for a great day at this Wild West Fest. For more information, click here.

Out and About

2009-08-04T14:21:00.000-07:00

It's summer and we're out and about town. In addition to our booths at nearby community events, the doctors of True Health Medicine are continuing our speaking schedule. Tonight at 7pm at New Seasons Market Orenco Station, Dr. Jeff Clark is speaking on Healthy Weight Loss and Maintenance.

Whether you feel you're at your ideal weight or you'd like to lose a few (or more) pounds, you'll likely learn something valuable from this course. We'll cover what ideal weight is and why it matters, how your weight is related to disease risk and lifespan, complicating factors that might make it hard to lose weight and how medically assisted weight loss can help.

RSVP 503.648.6968
Cost: Free

Address: New Seasons Market, Orenco Station
1453 NE 61st Avenue, Hillsboro, OR 97124

Wilsonville Fun in the Park

2009-07-31T12:32:00.000-07:00

True Health Medicine is participating in Wilsonville's Fun in the Park event this Saturday from 10am to 5pm at the Wilsonville Town Center Park. Come see us at our booth to learn more about naturopathic medicine or acupuncture. Enter for a chance to win a massage, acupuncture treatment or non-surgical face lift and tone treatment. We hope to see you at the park!

Great Summer Salad Recipe

2009-07-29T12:11:00.000-07:00

In these days of over 100 degree temperatures, turning on the oven or even the stove does not seem like a good idea. To keep cool, I've been eating fresh fruit for breakfast and packing simple salads for lunch. Just a little cutting and I'm ready to go. These are some of the simplest and most satisfying meals and are highly nutritious without being heavy. It's essential when it's too hot to eat much that what we put into our bodies provides us with the fuel and nutrients we need. Try this simple bean salad or make yourself a green salad with your other favorite vegetables to keep yourself cool.

Simple Bean Salad
1 can organic garbanzo beans
1 can organic dark red kidney beans
1-2 organic cucumbers
1 pint organic cherry or grape tomatoes
2-3 tbsp mild rice vinegar
1-2 tbsp your choice of fresh herbs, minced (optional) - I like mint, parsley, chives or cilantro for a fresh taste!
1-2 tbsp your choice of seeds (optional) - My favorite are small seeds like white or black sesame or hemp seeds.

Drain and rinse both types of beans. With the skin on, chop the cucumber into small pieces. In this salad, I don't find the skin to be problematic, but if you hate the skin, try peeling only 1/2 the cucumber and leaving the skin on 1/2 to keep some of the valuable nutrients in the skin. Cut tomatoes in halves. Add beans, tomatoes and cucumber to large mixing bowl. Add rice vinegar, optional herbs and seeds and mix. Enjoy!

A few other tips for dealing with heat:

Drink plenty of water, but remember to drink some fluids with electrolytes as well. Small amounts of Emergen-C, Vitamin Water, Gatoraid or similar products can help keep your electrolytes balanced if you are sweating a lot in the heat.

While keeping cool, remember not to over-air condition your home, car or office. Adapting from ambient temperatures in the 60's to the 100's can be difficult for your body to adjust to.

Be cautious with air conditioning if you tend towards sinus infections. A/C can dry out your sinuses and cause an increase in symptoms.

Additionally, try not have fans blowing on the back of your neck, especially while you are sleeping. Many acupuncture points on the back of your neck are known as "wind points" and intense wind exposure at these points can lead to symptoms of common cold.

Have you got Rhythm?

2009-07-11T15:20:00.000-07:00

I found this interesting article on rhythms and it got me thinking about my own rhythms. I tend to be an early to bed-early to rise person with regular mealtimes, but without much "downtime" (or "build up time" as they call it in the article) or recreation. You see, for the past year, since True Health first acquired our current clinic location in Tualatin, I've been working 6-7 days per work. Part time at a side job and part time at the clinic. I've taken a few vacations to try to catch up on my rest, but usually returned feeling like I needed a vacation from my vacation.

My body gave me a good wake up call last month when I threw my back out and realized, oh yeah, my health is my number one priority and this is not healthy. So, I'm making a change.
Starting July 20th, I'll be taking patient appointments Monday through Thursday (hours by appointment). Though I'm expanding my hours at True Health, I'm decreasing the number of days and the total hours that I'm working overall by releasing my side job. That, along with my morning Tai ji practice and some dance classes, should be a great start to getting myself back in rhythm!

Discussion:

What's the rhythm of your day like? Does it vary a lot? Is it in alignment with nature's rhythms?
What's your number one priority? If health isn't number one for you right now, where does it fall in the list?
What habits do you have that are in alignment with your priorities? What habits do you have that are out of alignment with your priorities?

Tai Ji (Tai Chi)

2009-07-06T11:14:00.000-07:00

I started this morning with the first in a series of Tai Ji* review courses. After several days of intense heat, we had a lovely cool morning in which to practice tai ji. I studied tai ji theory, health benefits and the practice while I was in medical school and practiced daily in the weeks before taking (and passing!) my board exams.

In addition to enhancing memory, tai ji has been suggested to have many other health benefits, including:

balance, fewer falls in the elderly
cardiac rehabilitation (post surgery)
high blood pressure
headaches

These effects have mostly been studies in the elderly, but in the few studies with younger adults, the effects have been even stronger. Tai ji is a very safe practice to introduce into your daily routine and makes for a great start to the day.

*Note: Tai ji is the same as the more commonly used "tai chi," but uses the more up to date pinyin romanization of Chinese, whereas tai chi is the older Wade-Giles romanization.

Losing and Maintaining Weight 101

2009-07-02T11:45:00.000-07:00

Whether you feel you're at your ideal weight or you'd like to lose a few (or more) pounds, you'll likely learn something valuable from this course. We'll cover what ideal weight is and why it matters, how your weight is related to disease risk and lifespan, complicating factors that might make it hard to lose weight and how medically assisted weight loss can help.

Join Dr. Clark at any of the following three evenings at New Seasons Market:
July 2 @ New Seasons Market, Happy Valley
Aug 4 @ New Seasons Market, Orenco Station
Aug 11 @ New Seasons Market, Raleigh Hills

All talks are scheduled at 7pm.

Raw Food: More than Salad and Bananas!

2009-07-01T11:42:00.000-07:00

Would you like to spend your summer feeling energized and full of vitality? Would you like to lose weight while still eating generous portions of delicious food, including desserts? Would you like to spend more time enjoying your food and less time preparing and cleaning up after meals?

Join Dr. Bijana Devo of True Health Medicine and Dr. Ericha Clare of Simply Nourishing as they pair up to give you the scoop on raw food. From simply peeling a banana to gourmet preparations, raw food is a delicious and nutritious way to "let you food be your medicine."

Recipes and samples to be shared. There will also be a live demonstration for how to make a raw dessert at the Happy Valley talk.

Health Talks for Your Business or Group

2009-05-01T05:26:00.000-07:00

Interested in the health of your staff? Want to encourage healthy lifestyle habits?

Consider scheduling a group health talk. The physicians of True Health Medicine, PC are available to speak at your business or group on a wide range of topics, including

Nutrition
Weight Loss
Heart Health
Diabetes
Allergies
Women's and Men's Health
Family Medocine
Menopause
Pain Management
Preventive Care

A health talk is a great way to support your staff. Contact us today at 503-691-0901 to discuss how we can provide your staff with important health information.

Seasonal Allergies Talk

2009-04-25T09:49:00.000-07:00

It's that time of year again! An itchy nose and watery eyes may mean you’re suffering not from the common cold, but from seasonal allergies. Join us to learn which gentle herbal and homeopathic remedies, along with nutritional support (like raw local honey!), can help ease the symptoms of this all-too-common complaint. We'll discuss ways to prevent and relieve symptoms of seasonal allergies just in time!

Physicians from True Health Medicine pair up with local food favorite New Seasons Market for this series of talks. We'll be speaking at several stores:

May 12 - New Seasons Market @ Raleigh Hills (SW Portland)
May 14 - New Seasons Market @ Happy Valley (Clackamas)
June 4 - New Seasons Market @ Cedar Hills (Beaverton)
June 9 - New Seasons Market @ Orenco Station (Hillsboro)

Cost: Free
RSVP: Contact the individual New Seasons Market directly to sign up or call 503-691-0901 with questions!

Superfoods

2009-03-20T09:33:00.000-07:00

Every week there seems to be some article online discussing superfoods, like this slide show or this one. It seems the answers that people are seeking from these articles are: is it good (or, is it as good as the claims) and should I use it? As with most nutritional questions, I don't think the answer is a simple one, but I would offer a quick rule of thumb:

If you can buy it in your produce department, eat it.

So many of the foods we call superfoods are produce, but we are suggested to buy them in pills, juices and powders. In some cases, I think this can be useful - I have a bottle of Veggie pills that I take with me when I'm traveling and won't be preparing my own food and I use a green powder from time to time. These products can also be useful for people suffering from extreme nutritional deficiencies or people who won't eat vegetables.

For most people, though, I think that increasing both the intake of fruits and vegetables and the diversity of fruits and vegetables will serve them well. Blueberries and spinach are amazing foods and I know a lot of people have started incorporating them into their diets and in fact, may eat these foods every day. I would encourage people to keep eating these great foods, but to also try raspberries, marionberries, blackberries, cherries and strawberries* as well as kale, chard, mustard greens, beet greens, dandelion greens and even different varieties of salad greens**.

Not only will your body have access to a wide variety of vitamins, minerals and phytochemicals from these plants, but your palate will thank you for it!

*Remember that berries and other soft skinned fruits are often grown using large amounts of chemical pesticides and consider buying organic to reduce your exposure.
**Please note that if you are taking blood thinning medications, you should speak to your doctor about increasing your intake of dark leafy greens as they are rich in Vitamin K and your medication may need to be adjusted.

How Much Protein Do I Need Anyway?

2009-03-03T16:12:00.001-08:00

You may have asked yourself that very question while looking at protein bars or shakes at the market. Well, the answer isn't always a simple one. Come join us for an in depth look at what protein is, how our body reacts to and utilizes dietary protein and how our need for protein may vary based on our age, weight and activity levels.

Let's decode the FDA's Recommended Dietary Allowance (RDA) for protein and see what it means for you. We'll also look at some interesting research featured in the China Study. This talk will discuss both animal and plant sources of protein, specifically, so omnivores and vegetarians will leave with some new information.

Join us Tuesday March 24 at 7pm for more information and conversation about protein.
Call 503-691-0901 to reserve your seat or with questions.

Homemade Nut Butter

2009-02-24T17:02:00.000-08:00

In the midst of all of the recalls of peanut, peanut paste and peanut butter containing products (click here for a full list of recalled items and destroy or return all listed items), a friend of mine made some home made nut butter. I’m a great fan of from-scratch cooking, but don’t always have the time to make everything I’d like. This nut butter, however, from Nourishing Traditions, was so easy and delicious that I may never buy prepared nut butter again!

First, soak 2 cups of nuts. Soaking nuts makes them easier to digest and changes their flavor in an interesting way. Soaked nuts can also be used to make pates and smoothies. I soaked 1 c. almonds and 1 c. cashews overnight. Drain and rinse.

Second, roast or dry the nuts. I don’t like the idea of “cooking” nuts because of the effects on the oils contained in them, but you can slow roast them in a low oven for 10-12 hours or put them in a dehydrator to minimize the oxidation. After the drying, the nuts are a delicious snack – if you don’t make the nut butter right away, you’ll be surprised how quickly these nuts disappear as a quick snack.

Third, grind the nuts to a coarse or fine powder depending on your preference for a chunky or smooth nut butter. If you want chunky, I recommend that you grind ½ finely and ½ more coarsely. You can grind the nuts in a coffee grinder, food processor or dry blender. After grinding, combine in food processor with approx 1/3 c. coconut oil, ¼ tsp. sea salt and 1-2 Tbsp. honey. Process until well blended. Store covered in a cool, dry cupboard – enjoy at room temperature in sandwiches, on apples, as a dessert topping or by itself.

Coconut oil is also a great oil for cooking, even at higher temperatures due to its saturated nature. I have used it for stir fries, Indian food, single veggies and especially in baking (just make sure to get it to liquid form before adding!). It gives a slightly sweet flavor to the food and carries spice well. As with any fat or oil, don’t overdo it.

I Slept 8 Hours Last Night - How About You?

2009-01-17T08:52:00.000-08:00

This month's UTNE Reader seems to be focused on rest - the article that caught my eye was titled, "Get Radical. Get Some Rest." It has become radical to get rest - to go to bed before midnight, to choose an evening in, to sleep until our bodies tell us to wake up without an alarm clock, crying child or scratching dog waking us. On the other hand, it has become, in the words of another author I cannot remember at the moment, a uniquely American "badge of honor" to work more - with a deep sigh, we brag about how much we work, about how little vacation we've had, about what we've accomplished on so little sleep and on what we haven't done because we've been so busy working.

When we're not busy working, I find that we're busy telling people about our work. After I read the piece that pointed out how we seem to equate working more hours with value, I started paying attention to my conversations and notice that I very regularly tell people about my work schedule - not the exact hours, but the number of hours and days and what I miss by working so much. And when I describe my recent vacation, much of it describes how busy we were. It's as though, even on my vacation, I had to be busy, running around, seeing everything. But my favorite part of the vacation, which I rarely describe to others, was spent lying in a hammock listening to the waves crashing on the beach and the faint strains of the various local musicians playing all around. Doing nothing, just resting.

So, I challenge myself and invite you to think about getting some rest. Because of the energetic cycles of our bodies, the hours of sleep we get before midnight are often more restful than those after midnight - that we often get our "second wind" after midnight is result of this - so try going to bed before midnight. Try going to bed at 10 or even 9pm. When possible, don't set an alarm and see when your body wakes you up naturally. And when you're tempted to put on your badge and brag about how much work you're doing, brag about how much sleep you got instead.

Weight Loss Lecture Rescheduled

2009-01-13T09:40:00.000-08:00

Tonight's lecture on Medically Supervised Weight Loss has been rescheduled to next week.
There is still space available - call 503-691-0901 to reserve a seat!

Dr. Jeff Clark will speak on Medically Supervised Weight Loss. At this time of year, many people have made resolutions to lose weight and it can be a challenge to do it alone. Beyond that, certain medical and hormonal conditions can contribute to weight gain and frustrate weight loss efforts. Dr. Clark will help you understand how a partnership with your health care provider will enhance your efforts to create lasting change, positive habits and sustainable healthy weight.

Seasonal Health Talk Rescheduled

2008-12-16T13:18:00.000-08:00

In the interest of health and safety, tonight's Seasonal Health Talk will be rescheduled at a later date. Most appointments are also being rescheduled due to the weather. If you have an appointment and aren't sure if you should come to the clinic, please call 503-691-0901.

Planning Ahead: Holiday Hours

2008-12-01T16:14:00.000-08:00

Our offices will be open by appointment during the holidays. We will be closed for walk-in appointments from Tuesday December 23rd, 2008 thru Friday January 2nd, 2009. We will resume normal business hours Monday January 5th, 2009. We wish you and your families a happy, healthy and safe holiday season.

Seasonal Health: Surviving Cold and Flu Season, Naturally

2008-11-22T14:22:00.000-08:00

Dr. Bijana Devo and Dr. Wendy Rogers will present a talk on Seasonal Health on Tuesday December 16 at 7pm in the group space at True Health Medicine. Come and find ways to keep yourself and your family feeling energetic and healthy through the cold and flu season. We'll discuss preventive measures, how to assemble a simple home remedy kit, what to do if you start to feel unwell and when you need to see a doctor.

Call 503-691-0901 or email frontdesk@truehealthmedicine.com to reserve a seat or if you have questions. There is suggested donation of $10 or 2 non-perishable food items. All proceeds will be donated to the Oregon Food Bank.

Grand Opening

2008-09-17T16:33:00.011-07:00

True Health Medicine Grand Opening and Ribbon Cutting

Wednesday October 15, 2008

5:30pm

8555 SW Tualatin Road
Tualatin, OR 97062

Sponsored by the Tualatin Chamber of Commerce
Questions, please call 503-691-0901

Kids Health Article

2008-09-17T16:33:00.005-07:00

Stumbled across this article on kids' health while surfing yesterday. I was very impressed as I started reading, because they started off by talking about keeping our kids safe on the Internet, which I think is really an unrealized threat. Sure, we're all aware that there are online predators and might be talking to our kids about that, but what about basic boundary skills. This article stresses it from the college and career perspective, but what about the things you wish your friends, classmates, other family members and strangers to know. I was impressed to read something about this and agree with their advise to constantly be talking to your kids about what they're doing online.

However, towards the end of the article, I found a slightly misleading and offensive statement: that the flu shot protects against the occurance of the deadly MRSA. Scaremongering and inaccurate. The flu shot protects against the flu...sometimes. MRSA infections may occur on the heals of a flu infection, so not getting the flu may be protective against MRSA, but the flu shot itself does not boost your immunity or make one immune to MRSA. It's a bit of semantics, but I think it's an important point - not just to be factual about the actual meaning of the statement, but another reminder about the importance of reading between the lines.

Natural Pest Control

2008-09-17T16:33:00.000-07:00

Some tips for non-toxic pest control, from Home Enlightenment & Better Basics for the Home by Annie Berthold-Bond

All-Purpose Spray
2 Tbsp liquid peppermint castille soap
1 gallon water
Spray around baseboards and countertop edges as a deterrant to flies, ants, fleas and mice.

Rodent Control
Crush an Vitamin D pill and mix with cheese or peanut butter. Lethally disrupts rodents' calcium metabolism. Keep it out of areas that will be visited by children or pets.

Homemade Nontoxic Fly Strip
Cut a brown paper bag in 2 inch wide strips. Mix 1/4 c. corn syrup with 1/2 c. sugar and spread the mixture on the strips.

Ants
1 c. borax
1 c. sugar water
Pour mixture into small jars filled with loose wads of toilet paper - punch holes and put where ants are.

Roaches -
Pour 1/2 c. beer in saucer. Sweep them up.

Clinic Open House

2008-07-23T11:31:00.000-07:00

After months of hard work and planning, True Health Medicine is scheduled to open our doors Monday July 28, 2008. To celebrate this acheivement and 'warm' the clinic, we're having an open house Saturday July 26, 2008 from 2pm to 6pm. Feel free to stop by and see the space or give us a call to set up an appointment.

True Health Medicine, PC
8555 SW Tualatin Road, Suite B
Tualatin, OR 97062
Office Phone 503-691-0901
Office Fax 503-691-9018

frontdesk@truehealthmedicine.com

Directions
More information about our clinic

What CAN we say about food?!

2008-05-20T12:09:00.000-07:00

Oprah was sued for $12 million dollars by a consortium of Texas cattlemen because she said she was never eating burgers again. Apparently due to the Texas False Disparagement of Perishable Food Products Act of 1995, her examination of the meat industry and statements were questionable. The lawsuit was either thrown out or lost, but that doesn't mean that Oprah can say whatever she wants. In fact, it means that a lot of people are not saying anything for fear of ending up in the same position that Oprah was in, spending loads of time and money to defend oneself from these libel suits.

The crux of food libel laws is that there must be reasonable scientific proof of claims or statements that are made about food. The problem lies with the various and differing opinions among food scientists and how this opinions may be shaped by the very industry under examination. For example, hypothetically, are researchers paid by the milk industry the best possible source for information about the need for milk in a healthy diet? I would think no. They would be swayed by their vested interest in the continuation of their industry. Likewise for the cattle industry, and to be fair, likewise for organic researchers funded by organic farms. That is enough to already create controversy over almost any statement about food.

However, a rumor about an amendment to food libel laws is chilling. The rumor I've heard is that there is a proposal to amend food libel laws such that even true statements that harm the industry will be considered for libel (source pending). If product x causes cancer 100% of the time and Oprah said on her show that it did, she could be sued for saying that because it harms the industry. This is a sad statement about the resiliency of American business if we must discard our First Amendment right to free speech (to freely speak the truth) because it harms business. Our concern should be if the business harms the people.

This is the same criticism I have of government agricultural subsidies. I believe in government agricultural aid, but I would opine that unending subsidies of mono-crops and agribusiness are misallocations and foster continued poor business decisions. Subsidies should promote sustainable agricultural and business practices rather than the further centralization and weakening of our food supply.

As a small business owner myself, I want my business to succeed, but not at the cost of the health of my clients and not on the basis of subsidies for continued sub-par performance. As a naturopath who makes dietary suggestions, some of which might be in opposition to certain foods, I wonder when my statements/suggestions/prescriptions or those of my colleagues will put us on trial.

Food Allergies

2008-03-31T12:07:00.000-07:00

Knowledge about food allergies seems to be increasing these days. Someone told me that one of the reality shows is going a celebrity edition in which the celebrities donate their winnings to their charity of choice - and one is donating to food allergy research, because his daughter had terrible food allergies! I thought that was fantastic, not only because of the donation, but also because just by saying that on the show, it increases people's awareness that they, too, might have a food allergy.

So many people are affected by allergies, sensitivities and intolerance to foods and food groups that I'm surprised people don't accept this more readily. But I also know that food is a sacred cultural and emotional prerogative that can be extremely difficult to change. I did find something that can help, though: Living Without, a magazine for people living with food allergies. Looks like it might have interesting articles, references and recipes!

My advise for the general, healthy public is to diversify your diet. I think much of our modern problems with food stem from increasingly limited food stuffs that we eat - the most common food allergens, including wheat, corn, soy and dairy, are extremely hard to avoid because they are in almost all packaged foods. Try increasing your diet diversity by adding different fruits, vegetables, whole grains and seeds. Look up recipes online using ingredients you've always wanted to try.

Happy eating!

Drugs in the Water Supply

2008-03-11T12:04:00.000-07:00

This Associated Press article sites pharmaceutical contamination of drinking water. Though there are no accepted standards for testing pharmaceutical contamination or the removal of such from drinking water, reverse osmosis filtration is a possibility. Yet another good reason to purchase and maintain a great home water filtration system. As a consumer and rep for Multi-Pure, I quote their recent press release:

"Multi-Pure has led the industry in introducing new technologies to address emerging contaminants found in our nation’s water supplies... Since 1970 Multi-Pure International has been an industry leader in high performance drinking water filters for home or office. Multi-Pure was the leading developer of carbon block water filters and was the first manufacturer to gain NSF Std. 53 certification for the reduction of many contaminants such as Lead, PCBs, Arsenic V, and Toxaphene."

Who pays for research into testing for pharmaceutical contaminates in pre- and post-treated water? Who pays for research into the effects of long-term low dose exposure to these contaminants? Who provides restitution to the habitat and humans injured as a result? Certainly not the pharmaceutical industry at the heart of this problem. Who pays so that this problem remains buried for years?

Noise

2008-02-01T21:33:00.000-08:00

Attended a lecture on Noise tonight. Though there promised to be indications for health, there were but a few. Noise is being considered like the new chaos theory and there are both helpful and harmful elements of it when considered scientifically. However at the level of the human organism, we are not evolved to live an environment that is as noisy as ours. In the pre-historic environment in which early hominids lived, the world was a much quieter place. Loud, sudden and jarring noises were more likely to be cataclysmic events and often life threatening, so these early hominids had a strong adrenal response which allowed them to fight or flee. Though we are exposed to loud and sudden sounds on a much more regular basis, we have not evolved beyond the adrenal response of our ancestors.

In addition to this panic response, which may be sub clinical or undetected, noise interferes with our sleep and affects our hearing. A JAMA article estimated that 15% of American teens have levels of hearing loss comparable to the elderly - the article may or may not have attributed these levels of hearing loss to the use of headphones attached to devises capable to high decibel levels, but the speaker certainly did. He advised the responsible and careful use of such devises, because hearing loss can be insidious, resulting in a positive feedback loop where the listener continues to raise the volume on their [brand redacted] portable listening devises as their hearing diminishes, which only results in further damage.

The environmental impact of noise pollution also cannot be overestimated. Studies have shown that certain songbirds and humpback whales have had to raise the volume of their songs in noisy environments. The effect of this on mating amongst these animals is undetermined. The speaker also implicated low frequency sonar in the deaths of several beaked whales which have washed up dead, bleeding from the ears, a few hours after sonar experiments.

Aside from these negative impacts of noise, the way that noise may amplify an intentional signal was also discussed. Scientists are experimenting with this utilization of noise in the field of nanotechnology. Examples were given of how some crayfish and crickets use noise to amplify the vibrations caused by their natural predators, how the paddle fish of the midwest can only detect zooplankton within an ideal noise range and how neurons that act like switches may benefit from some level of noise. The more relatable example may be the way that someone hard of hearing may actually be able to hear a bit better in a slightly noisy room. And the author sited how a bit of background noise actually helped him concentrate when studying and taking examinations.

All About Eggs

2008-01-29T12:00:00.000-08:00

From Mother Earth News (Oct-Nov 2007)

Eggs from pasture raised hens (compared to USDA data for commercial eggs):

1/3 less cholesterol
1/4 less saturated fat
2/3 more Vitamin A
2x more omega-3 fatty acids
3x more vitamin E
7x more beta carotene

Another important distinction is that for most people, eating a moderate amount of eggs in the diet does not have a large impact on their blood cholesterol levels. In fact, eggs may be a healthy source for essential fatty acids (commonly called Omega-3's) as shown above. Most of the cholesterol circulating in our bodies is actually produced in the liver and not absorbed into our blood stream from our diets. However, our diets do have a strong impact on our cholesterol level. The culprits, such as sugar and saturated fat, act through hormonal mediators to stimulate the liver's production and distribution of cholesterol.

Weighty Issues

2008-01-29T11:29:00.000-08:00

I remember an article I read a few years ago about how cavalier people were about judging and censuring smokers. The writer complained that strangers would approach her and ask "don't you know that smoking is bad for you?" Yes, the surgeon general warned her - it's written right on the pack. The author predicted that this kind of unsolicited advise would creep into other areas of personal choice, and specifically mentioned food and obesity.

It seems that we're getting there - I've read scores of articles lately on weight, obesity and diet. While food is my passion, it's disheartening to see the cultural obsession we have with fat, in food or people. The UTNE Reader has several articles on obesity including Shame on US: How an obsession with obesity turned fat into a moral failing, Love Your Fat Self and The Food Police. Even these diverse offerings don't touch on the cultural and historical value placed on big, heavy, healthy bodies.

Here's another video that I really like - mostly because of the statement: it's just a number. I want to help people acheive a healthy weight, but I also want people to have a healthy relationship with their food and their body. And I don't want to ever hear another person apologize to strangers for being fat. (Yes, this really happens.)

Flu Vaccine

2008-01-27T11:24:00.000-08:00

I get a lot of questions about the flu vaccine. My answer is always to open my palm pilot and read them this memo:

"There is no evidence that any influenza vaccine thus far developed is effective in preventing or mitigating any attack of influenza . . . . They are worthless."
--Dr. J Anthony Morris, research virologist and one time Chief Vaccine Control Officer of the FDA. Dismissed for making such comments.

This video provides a more comical take.

Everyone's (Not) An Expert

2008-01-20T11:21:00.000-08:00

While going through school and now as I'm setting up my practice, I work for New Seasons Market. One day a week, I work in the Wellness Department and part of my duties are to help people find and choose appropriate products. Often they just want to be pointed in the right direction, but sometimes they want serious advice. I happen to be a physician, but not everyone in my department is, and even I refer these more serious questions to our customers' physicians or pharmacists. It's important to know who is and is not a good reference for health related information. Health food store employees can

help you find products
tell you what products are good for certain conditions
can tell you what they or other customers have experienced with such a product
help you choose a specific product when there are several similar products available

Health food store employees should not

make promises or guarantees about the effects of products
prescribe products to you
diagnose your symptom or illness
pressure you to buy or use a specific product

Even more importantly, your postal worker, milkman, hair stylist and dog walker should not do those things. Keep in mind the source of information you are receiving about your health - my hair stylist gave me some great advise on weight loss - drink more water and walk 30 blocks a day - followed by some not-so-good advise - eat whatever you want. I overhear customers sharing their experiences with one another at the store all the time - this is great perspective, but just remember that you and your health care team are the best sources of information about your own health.

Average Day Philosophy

2008-01-18T11:16:00.000-08:00

Great article in this months UTNE: Have an Average Day: Enjoying the ordinary is extraordinary.

I can't even come up with a good summary of how much I love this article. It's freeing just to read it. Here's my system of cumulative rewards :

Write on health related topics for 5-10 minutes a day.
That's 25+ minutes per week
That's 100+ minutes per month
That's 1200+ minutes per week.

At an average of just 10 words per minute, that's 12,000 words or 240 pages.
If I was of a mind to, I could write a book at that pace...if I was of a mind to.