How Much Protein Do I Need Anyway?

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

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?

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

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

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

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

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.