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1/2 Vegetable Breakfast: Brussels Sprouts

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

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

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

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

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

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

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

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.

Read more: http://www.care2.com/greenliving/potent-anti-viral-tea.html#ixzz15cDFRplo

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

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.