Tips for Healthy Fall Eating

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

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!

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

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

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

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

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

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

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.

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

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

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

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

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.

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. 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

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.

Recommended Reading: Anti-Inflammatory Diet and Recipe Book by Jessica Black, ND

Inflammation plays such an important role in our health, not just in distinctly inflammatory conditions like arthritis, but also in cholesterol, digestive health and all of our body systems. Inflammation has a variety of causes and mediators, but one that we have the greatest control over is our diet. Dr. Black's Anti-Inflammatory Diet and Recipe Book provides a great explanation of the role of inflammation in our health and disease states, rationale for the anti-inflammatory diet and easy recipes to get you started with a diet change that can create amazing changes in your health.

The Anti-Inflammatory Diet and Recipe Book is available in bookstores, online and at True Health Medicine's Tualatin clinic.

No Soda, Now What?

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

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.