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You can feel it- spring is coming. Energy is rising. Hope is here. Yes-even my kitchen remodel which we started in January is coming to fruition! HOPE springs! Some of you might be feeling the surge of energy as too much pressure, too many thoughts, feelings, too many plans, running in too many different directions. If this is true for you, think of what plants do: They root down in order to shoot up. It is important to do your grounding work, tend to your soil, nourish yourself with nutrients needed- then shoot up! Take your ideas into actions! Make things! Create! This is the energy of spring! This is exactly the work that Lisa Levine and I will bring to you on April 21st at the Riveter in Seattle! We have an entire spring basket of fun goodies and tools to share with you, including some cooking lessons and LUNCH (our secret superpower is teaching people that healthy food can be easy and delicious!). Come play with us, and learn how to root down in order to grow! REGISTER HERE
Do you remember starting back to school each fall and writing the first essay about “What I did on Summer Vacation”?
Here’s what I did/am doing/want to keep doing more and more forever and ever:
Read books- So far I have read The Underground Railroad by Colson Whitehead, When Breath Becomes Air by Paul Kalanithi, Nature Doctors: Pioneers in Naturopathic Medicine, by Friedhelm Kirchfeld, and Wade Boyle, Wash and Be Healed: The Water-Cure Movement and Women’s Health, by Susan E. Cayleff, and Sherman Alexie’s You Don’t Have to Say You Love Me. I am very excited to start my friend Andrew Sean Greer’s new book Less which was just released yesterday!
Restorative Self Care Practices– For me just being in Montana is so wonderful. Have you ever seen the structure of the inside of your bones? They are very porous like a sponge. When I’m in Montana I feel that the very landscape is slowly filling up the spongy part of my bones. It is part of who I am. My very structure that keeps me upright.
Other practices I have been engaging with: yoga, blogilates, (thanks for that one Halley Lopez!), hiking. I think the most restorative thing I have done is to sit and stare into the woods/grass/water/sky and empty my mind. That is nature cure.
Water cure- I LOVE water. In almost any form. Well maybe not a flood. And it would be great if the garbage disposal on the sink would work so that the gross water goes DOWN the drain. But generally if I can be near/in water I am a happy person. So far I have been in the Clark Fork and Blackfoot rivers, Rattlesnake and Kootenai creeks, Lac Facile (at our rental house-after getting out of the Far Infra Red sauna that Yes, indeed I did bring with me on vacation! I mean, it’s portable!). Check out this video of me in my happy place.
Deliciousness-You might be wondering what I’ve been eating this summer? Well just before vacation I bought a new cookbook. I rarely buy cookbooks anymore, but this one has been blowing me away. It’s called Six Seasons; A New Way With Vegetables, by Joshua McFadden. Every single thing I have made so far has been stunningly delicious and healthy! Organized by what vegetables are in season it is a perfect companion to farmer’s market cooking!
In July it’s pretty easy to eat what is seasonal, delicious, and feels good in my body! And here’s the bounty that the earth offered up the other day!
Let’s also not underestimate the joy of eating with good friends- new and old!
Atmospheric Therapy- in the Nature Doctors book I learned about Arnold Rikli who wrote, Basic Doctrines of Nature Cure including The Atmospheric Cure where he advocates the air bath, the light bath, and the sun bath (also known as heliotherapy). He writes, ” Man (sic) is not born in clothes but is destined to live like a walking plant in light and air. Indeed, he is the noblest light-air creature on earth… Light and air, the finer fluids of life, will tremendously enhance the development of body and mind (Rikli 1896-p 62)”. Adolph Just says, “Going naked temporarily… in the open air, in the woods, proves of wonderful benefit and efficacy and is more strengthening than any other means(Just 1903).
Watching- most of the time you will find me watching the woodpecker, the chipmunks, the hummingbirds, the butterflies, bunnies, deer. The occasional fox will trot by, or a family of wild turkeys. My friend saw a mountain lion! But because of all the outside dining with the ever growing table of guests, I was reminded of an old favorite movie- Antonia’s Line. And every now and again I will watch Lin Manuel Miranda’s video (Hamilton Mixtape) Immigrants. Every time I hear/watch it I catch something new.
Drinking- I am loving hanging out at Lake Missoula Tea House, for their wide selection of delicious teas, and also have been brewing up batches at home. My latest delight was a white tea chai that I made really strong, then added ice and sparkling water. Amazing!
Another favorite beverage for these hot summer days is thanks to my friend Lisa Levine at Audacious Health and Wellness– in your quart mason jar, add a generous splash of apple cider vinegar, a couple drops of your favorite (safe for internal use) essential oil, a few drops of liquid stevia, and fill the rest of the jar with your favorite sparkling water. Tangy and sweet at the same time! It feels super hydrating and very refreshing!
Essential Oils-What oils do I find myself turning to these days? Lots of lime oil- in sparkling drinks, in ceviche, in guacamole, even in iced coffee sodas (yum!), Terra-shield both at night and during the day to keep the flies and other bugs at bay. Often I will add Cedarwood and Lemongrass to make the anti-bug effect even stronger! After a day of heliotherapy (sun) I will add a few drops of Lavender, Frankincense, and Peppermint to my unscented lotion and it soothes and heals the effects of the sun. And of course I use Past Tense, Peppermint, Deep Blue for any aches and pains after a long hike or yoga practice! If you would like to learn more about what essential oils I use, and how I incorporate them into my daily routine, shoot me an inquiry at email@example.com and we can set up a time to talk!
Retreat/Restore/Release- Practicing and teaching TRE while I’m here has been delightful. I truly believe that if we pay attention to the basics: Eat close to nature, release stress, rest and restore, surround yourself with nature and loved ones… wellness and health are the natural state! One of the primary foundations of Naturopathic Medicine is Vis Medicatrix Naturae or “the healing power of nature.” Our job as doctors is to stimulate and awaken the Vis in each patient, so the healing can occur.
Would you like to clear away the sluggish fog of too much “summer fun”? The grey bloat of too many happy hours? Looking to lighten the load a little? Clean out the junk drawer? Are you experiencing any symptoms like:
- weight gain
- joint pain
- depression, irritability, anxiety, mood swings
- bad breath
- itchy skin
- poor focus or memory
- sinus congestion, allergies
- constipation, gas, bloating
These can all be related to inefficient elimination of toxins!
We live in an ever increasing toxic environment. Causes of impaired detoxification can include:
- Overwhelming load (exogenous-from outside the body, and endogenous-toxins generated by dysbiosis and leaky gut)
- Impaired excretion (liver, bowel, kidney, lymph)
- Inefficient fuels (improper macronutrient balance)
- Deficiencies in micronutrients (antioxidants, cofactors for detox pathways)
You are in luck! Fall Detox Group Starts September 25!
Here’s the what’s and the how’s: 21 days of 2 shakes a day with some liver cleansing herbs and digestive enzymes. Plenty of protein(in the shakes- it’s non GMO pea protein) to support proper phase one and phase two detox. Modified, individualized elimination diet. Learn how to properly support your organs of elimination to avoid “detox symptoms.” People do very well on this program and generally feel energetic and clear headed. There will be 3 live calls (recorded also) for education and support. Those will be Sunday September 25, October 2, and October 9 at 10 am PST. There will also be a private facebook group for members to share ideas, recipes, and ask questions.
The 21 day detox costs only $237. When consider the cost remember that you will be replacing 42 meals with the shakes, so think of all the money you will save on groceries!
Here’s a recorded call I did last fall explaining a bit about why seasonal detox is a wonderful way to support our health.
What others have said about the program:
“We went to a gathering yesterday that represented the most outstanding baked goods we can eat loads of- chocolate shortbread cookies, sour cream coffeecake, arrays of cookies, ad nauseam. Honestly, after two weeks of choosing consciously what goes in the pie-hole, it wasn’t a big deal at all. I NEVER thought I’d feel that way. “I am weak; I can’t say no; diet is out of my control.” These are myths that it’s miraculous to discover.” CM
I am very excited to announce that I am now certified to teach TRE®. If you have been around me at all this year you have probably already heard me talk about it. My training began in the fall of 2015 with Jessica Schaffer. At the core of most chronic health concerns is a nervous system struggling to deal with stress. Our bodies are well designed to respond to an acute stress, but in our modern world chronic stress is really taking it’s toll on our health. TRE® addresses chronic tension (caused by stress) by “shaking it off” literally! TRE® is a set of exercises designed to allow the body to tremor and shake, something that is a natural physiological release after threat or trauma. Tremoring this way in a safe environment allows the body and nervous system to let go of stored “fight or flight” tension, restoring calm and relaxation to the body. Benefits of TRE® include improved sleep, more emotional resiliency, feeling grounded, more flexibility and less pain in the body, decrease in anxiety and hypervigilance, more social connection, relaxation…and more! I believe a regular TRE practice really address the underlying effect that stress plays in our health. TRE® works well with other treatment modalities, and once you learn the basic exercises you can practice at home. The exercises are easy to learn, but it is best to work with a certified provider who can help support you as you learn self regulation. Learn more about TRE® here. Make an appointment with me to learn TRE®, so you can bring more calm and less stress and tension to your life!
Kristy combines nutritional therapies, lifestyle education and counseling to assist her clients in achieving optimal health and wellbeing. Having personal experience with a debilitating illness she appreciates how nutrition and wellness therapies support us in healing. She is passionate about sharing her insights and expertise in cooking, nutrition, health, and mind-body therapies.
Kristy holds a Master’s of Science degree in Holistic Nutrition. She strongly believes in using food as medicine and that therapeutic diets should be satisfying and delicious. She understands food is most therapeutic when it is organic, local, whole and enjoyed in community. Kristy customizes therapeutic diets to each individual, depending on their specific tastes, belief systems and health needs.
She is certified as an Embodied Life Teacher and believes that being present and feeling whole leads to healing. Kristy earned her certification as a Feldenkrais Practitioner in 2007. Kristy honed her skills in the kitchen at the upscale Berkeley restaurant Lalimes. She now utilizes her cooking experience as a Therapeutic Chef for clients who are making dietary changes.
Kristy’s focus is on supporting gastrointestinal health through nutrition and other therapies. Healthy gut bacteria leads to vitality and wellness but an unhealthy gut can contribute to a variety of conditions such as SIBO (small intestinal bacterial overgrowth), obesity, diabetes and autoimmune conditions.
Kristy offers a variety of specialized holistic wellness services and if you are interested, you can SCHEDULE HERE.
Join Veronica Brown and Louise Rose, ND, for a unique one day mini retreat combining Naturopathic medicine and Kundalini yoga as a catalyst for healing. Come to enhance your clarity, purpose, and vitality; bring more resilience to daily stress, doubts and fears. Restore the harmony of body, mind, and spirit by removing obstacles that block one’s path to serenity.
Celebrate the healing power we ALL possess in a fun and relaxed atmosphere! All fitness levels welcome!
Our day includes:
- Kundalini Yoga (Yoga of Awareness) activates a healthy body and balanced mind, while increasing your energy and radiance. Through postures, mantras, and meditation Kundalini Yoga strengthens the immune system and the ability to recognize the causes of negative emotions.
- Experience inspired bodywork, essential oils, and supercharged nutrition to help soothe frayed nerves, release blocks, and restore balance.
- Learn from a Naturopathic Doctor how to harness the power of your body to work for you. Blossom into your potential.
- Tools to create lasting change. Many retreats offer a heavenly experience and then it’s “back to the grind.” We provide you a heavenly experience AND tangible self-care techniques to take with you.
- Veronica BrownYoga Instructor and Healing Bodywork. Internationally renowned in the healing arts, Veronica Brown has been a certified yoga instructor for over 20 years. A Reiki Master and Harmonium Healer (energy work), her practice also includes Sports Massage, Thai Yogassage, reflexology and remote healing. Using her intuitive healing gifts, Veronica locates and dissolves stress, thereby activating the natural healing process. Veronica has taught Kundalini yoga over 15 years, for private clients, workshops and at Angel City Yoga in L.A. Many of her students are now successful teachers. Clients that have experienced Veronica’s healing magic include: Demi Moore and family, Christina Aguilera, Annie Lennox, Dave Stewart (Eurythmics), Ariana Huffington, Mick Jagger, Kanye West, Rivers Cuomo (Weezer) and the Red Hot Chili Peppers, with whom she tours regularly. A native Montanan, Veronica divides her time between her practice in Venice Beach,CA, Montana, traveling for clients and conducting yoga retreats.
What Veronica’s clients are saying:
- • “The best cure for what ails you is Veronica Brown!“ Dave Stewart (Rolling Stone Magazine)
- • “I went through a traumatic experience and with Veronica’s healing I had a successful recovery for which I am grateful. VB is no ordinary therapist. She doesn’t look at the body/mind/soul as separate pieces. Instinctively she sees everything as a whole. Therefore after a session with her, you feel healed- not only physically but also spiritually rejuvenated.” Dave Stewart, (Eurythmics)
- • “Veronica Brown is a conductor of rejuvenation for the human experience. She helped me reach my potential while on tour in ways that were not possible without her. I will always be grateful for time spent working with her. Because of Veronica we’re ending healthier than we started. Veronica truly exorcised my demons!” Anthony Kiedis, Red Hot Chili Peppers
- • “Everybody has different things that keep them together… we have Veronica!” Flea, Red Hot Chili Peppers
- Dr. Louise RoseNaturopathic medicine is the past and the future of health care. The current model of medicine focuses on disease, pathology and symptom management. Dr. Rose’s patients learn to become stewards of their own health, restore life’s natural rhythms, practice self care, and reconnect with their birthright of vitality and aliveness.
25 years of experience as a whole foods chef informs Dr. Rose’s nutritional philosophy that food is our first medicine for building a foundation of health.
One of Dr. Rose’s passions is her love for the therapeutic power of water. The roots of Naturopathic medicine emerge from the European water cure traditions. Central to Rose Cabinet Medicine are the sauna, cold plunge, and tepidarium where patients come for renewal and to rediscover what wellness feels like. Dr. Rose is a graduate of the National College of Natural Medicine in Portland Oregon. Other therapies that she is trained in include; Botanical Medicine including extensive training with essential oil therapies, Homeopathy, Shiatsu Massage, Cranial Sacral Therapy, Biotherapeutic Drainage, Gemmotherapy, and LENS (Low Energy Neurofeedback System).
- (after working with Dr. Rose) I arrived at a new sense of peace and well-being. My mind had space for quiet and stillness; my body more easily settled into a place of peace and comfort; my spirit lit up the from inside out. While life still happened, I found a greater capacity to cope with the challenges; the lessons learned and the renewal experienced have lasted me through a season. Thank you Dr. Rose! Sharon Chinn
- I simply can’t remember the last time I felt so cared for. Brought tears to my eyes. Sandy Keiter
Are there ID requirements or an age limit to enter the event?
Not appropriate for young children, but mature teens and adults are welcome!
What can/can’t I bring to the event?
Bring a yoga mat, water bottle, pen and paper. Bring a pillow or bolster for comfortable sitting during lecture times. Wear comfortable clothing appropriate for yoga practice.
Will there be food provided?
We will have supercharged nutritious snacks.
Where can I contact the organizer with any questions?
Contact Dr. Rose at firstname.lastname@example.org or 503-308-8608
Who took that amazing photo of the light splitting the trees?
Thank you to Corky Miller for the photograph. To see more of his work go to his blog
The Specific Carbohydrate Diet & a Major Lifestyle Change
More by Guest Blogger Kristy Regan, candidate for Masters of Science in Nutrition.
I was highly motivated to begin the new diet (SCD) immediately as I hated being sick. My friends were surprised that I would so easily give up the foods I loved. I can’t tell you how many times people have said to me, “Oh, I would just die if I couldn’t eat croissants/ice cream/insert favorite food here.” But for me, it was part of choosing health and wanting to feel whole again. And even though I found SCD very challenging it taught me immense amounts about food related symptoms and how I process specific foods. Over time, I learned that I can still prepare beautiful meals for family and friends that are also healthy and extremely enjoyable for me.
Here’s my list of SCD Frequently Asked Questions:
I’ve never been good at diets. How do I know this will work for me?
For most people, SCD becomes less of a short-term diet and more of a life style change. It can be an integral part of the healing process, easing IBS and inflammatory symptoms. Many people who have been on SCD long term say they feel much better and have more energy.
Which individual foods can I eat on the SCD Intro diet?
Homemade chicken broth, beef broth, carrots, roasted chicken, roasted turkey (no additives/no lunch meat), roasted lean pork (such as tenderloin), broiled fish,
beef broth, broiled hamburger, eggs, dry curd cottage cheese, 24 hour homemade yogurt, honey (small amounts), gelatin/homemade jello made with Welch’s grape juice
(100% grape in a jar, any color, not frozen, not with calcium) or apple cider (cider only; commercial apple juice is not legal).
My symptoms aren’t out of control – can I skip the intro diet and just go to the regular diet?
No, for the diet to work, the introduction diet must be followed for two days minimum and five days maximum.
How do I know when I can add new foods and at what intervals?
After the introduction diet, and when cramping or diarrhea aren’t present, peeled and cooked fruit, ripe spotted bananas and peeled and cooked vegetables can be added to the diet.
Foods should be introduced one at a time, with a two to four day interval between new foods.
An entire list of legal/illegal founds can be found here
I don’t have time to make coconut milk, yogurt, etc. – why can’t I just buy them at the grocery store?
You must make or buy food where ALL ingredients are listed. Labeling in the US dictates that if less than 2% of an ingredient is included, it doesn’t need to be listed. Often unlisted ingredients include sugar or starch that isn’t allowed on SCD. Most commercial brands of coconut or almond milk contain starches and sugars. Label reading is particularly important because products may include sugar or starch products that you’re unfamiliar with. Refer to the legal/illegal list
Cooking becomes easier once you get used to making specific items. If you don’t have time to cook, it’s possible to buy some SCD legal foods.
Is it ok if I cheat once a week or with just one food?
No, SCD isn’t like other diets where a little cheating is ok. Since bacteria are so small, a little bit of the wrong food will allow them to thrive and multiply.
That said it’s important to talk to your doctor about the diet in conjunction with antibiotics or other methods of healing. Most doctors believe the diet is meant to control the symptoms of SIBO but that it won’t necessarily “starve” the bacteria.
After two years of following the SCD fanatically, one of my doctors recommended I try following a “loose” SCD, so it really depends on your specific situation.
My family is worried about me because I’m rapidly losing weight and they think the diet is crazy.
Some people will lose weight because they have malabsorption or other issues. Some may initially lose weight because SCD entails a way of eating is very different than their previous lifestyle. SCD should be undertaken under the guidance of a doctor and/or a nutritionist. A medical professional will be able to recommend high calorie and/or high fat items that can be added to the diet to maintain weight.
I’m on the diet but I’m still having IBS symptoms. Should I give up?
No! It’s very helpful to keep a food and symptoms diary while you’re on the diet. There may be foods that were introduced too quickly or that are not tolerable. Keeping a food and symptom diary can help you and your doctor see trends in what you’re eating and your symptoms. If food isn’t tolerated, it can be removed and reintroduced after a month.
High FODMAPs foods are sometimes an issue for people. FODMAPs information can be found here:
I’m so frustrated about not going out with my friends/family to restaurants and parties.
Parties: If you know the host/hostess, it can be helpful to bring some of your own food and put it on a plate or out to share so you don’t have to feel like you’re not eating at all. It’s ok to drink small amounts of dry wine (no dessert wines). It’s good to eat before going to a party so you don’t feel deprived once you’re there. If you can afford the time and money, it’s often the most fun to have a party at your house. That way you can control the menu and serve only SCD friendly food. You can give friends SCD recipes to prepare or hire a caterer if possible so you don’t have to make everything by yourself.
Restaurants: It’s helpful to have a couple restaurants where you can develop relationships with the Chef and wait staff and feel respected and safe. Most chefs are used to dealing with special diets and would much rather get a phone call before a meal than to receive many special requests when they are in the middle of a busy service. If it’s a new restaurant, you can bring your own salad dressing or request lemon and olive oil. At most restaurants you will be able to order a basic protein and cooked vegetable side but be clear about no seasoning other than salt and pepper, no marinades, etc. Some people print out a laminated card that they can carry to restaurants that says what they can/can’t eat.
I’m torn between making traditional food for my family and staying on the diet for myself.
It’s challenging to be eating a different diet than the rest of your family. As you become more familiar with SCD recipes and your food variety increases, it becomes easier to make SCD legal food that everyone likes. Your health practitioner should be able to help you give family favorite recipes a “makeover” or introduce new recipes that can become traditional favorites.
It’s also important for your entire family to understand how very crucial it is for you to stay on the SCD diet. If you’re not well, you won’t be able to support your family and your current medical issues may become much more serious.
Stay tuned to hear more from Kristy about how she is doing!
licorice, astragalus, burdock, dandelion root, codonopsis
Astragalus– immune stimulating (increases macrophages and natural killer cells) and adrenal tonic. great for anyone with spleen qi deficiency, supports good digestion. Very safe, mildly sweet flavor, overall tonifying.
Burdock root- Liver tonic, blood cleanser, alterative. Mildly bitter and therefore stimulating to the digestive system. Historically used for hormone balancing and skin conditions.
Dandelion Root- Alterative, liver tonic, nutritive. Wonderful for detoxification and elimination processes.
Licorice Root-Anti viral, immune modulating, adrenal tonic. Sweet flavor. Used to treat colds, coughs, stomach upset, chronic fatigue. (caution in high doses if you have high blood pressure)
Codonopsis – Also known as Dangshen, or poor man’s ginseng. Used to increase resistance to stress, increase energy, modulate immune response (increase response in cancer, decrease in autoimmune conditions).
Ginger– potent anti-inflammatory, antioxidant, anticancer, carminative (good for nausea, gas, dyspepsia). Warming.
cinnamon, cardamom, cloves, ginger, pepper
Cinnamon-wow, a powerhouse of health benefits! Anti-inflammatory (great for arthritis pain and menstrual cramps), antimicrobial, promotes healthy blood sugar and insulin sensitivity, can promote healthy cholesterol levels. Warming and delicious!
Black Peppercorns– Helps with digestion, is antioxidant and antimicrobial.
Cloves-Pain relief, high in antioxidants, antibacterial, digestive stimulant.
The amount of herbs pictured (I’m bad about measuring things, but you can see it’s a tablespoon or two of each herb) made one gallon of chai. Simmer the herbs for 45 minutes to an hour, add black tea and steep for 4 minutes. Strain. You can keep this mixture in the fridge for a week, heating up one cup at a time. Add cream and honey to taste. You might not need to add any honey as some of the herbs are quite sweet.
I recommend drinking super tonic chai daily to build strong adrenals, and keep your immune system healthy!