a blog about nourishment of all kinds
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When it comes to aging and living a happy and healthy life there’s an overload of health & wellness information out there. Wherever we turn there’s someone telling us how we should eat, feel, think, move and show up in the world.
It’s easy to get paralyzed into overwhelm when there are too many choices and too many voices.
That’s why we’ve put together a magical and transformative weekend to help you get out of stuck-ness and back intoACTION.
If this is you, then it’s time to find some ‘A-ha!” lightbulb moments that have you saying “Yes, this is for me!” on your path back to yourself.
JOIN US FOR A FUN AND EMPOWERING WOMEN’S RETREAT,OCTOBER 13-15 ON THE BEAUTIFUL OREGON COAST.
We’ve planned a magical weekend at the Beehive in Nehalem, OR, an adorable little retreat space complete with saunas, foot jacuzzis, rooftop deck and a warm, inviting inside space for group work.
This retreat is not simply about teaching you more self-care techniques that you can later feel guilty about not doing. It’s about getting unstuck with grace and ease. It’s about getting to actually experience what wellness feels like for you, and then helping you create a customized roadmap so you can get there whenever you choose.
It’s about learning to pay closer attention to those “Yes, THIS!” moments as you move through life.
You’ll leave feeling inspired, renewed, recharged, transformed and EMPOWERED in Body, Mind & Spirit.
Over the weekend we will:
– Help you navigate the overwhelm with ease and teach you some awesome tools to tune in to your body and your soul.
– Tell you the #1 thing you can do to start feeling better and lighter in your body and your mind – and show you some ways to actually do it.
– Connect with like-minded women, clear out some mind-clutter, create a vision for the future, plan some next steps, eat good food, drink good tea, laugh (and maybe even cry) and lots more.
– Have a sh*tload of fun in the process.
Things happen on retreat that don’t happen in 1:1 sessions or on the phone. Humans are ultimately a tribal bunch and there is real power in community and a nod of “me, too.”
HERE’S A SNAPSHOT OF THE WEEKEND:
Friday 5:30-9PM: Declare your intentions. We’ll get to know each other with some exercises that will be opening, fun and relaxing, setting the stage for more transformational work the following day. There will be room for group work and 1:1. We will do some writing, some yoga (Restorative poses that require no previous yoga experience), and a few surprises. Heavy appetizers and snacks will be provided.
Saturday 9:30 AM-5:30 PM: Get down to the nitty-gritty. How can you Pay Attention to what your body (and the Universe!) is trying to tell you as you move through your life and towards ultimate wellness? We will talk about what’s been holding you back and share several different things you can to about it. We have lots of fun exercises and experiences lined up, culminating in some visioning to help you move forward with clarity, focus and confidence. Louise will teach TRE (Trauma/Tension Release Exercises that are the bomb!) and there will be optional sauna time in the Beehive’s lovely sauna as well as reflexology and foot soaks with essential oils. You’ll be free to reflect on the day during dinner on your own or with new friends, and we will provide you with some local options.
Sunday 9:30-4:00 Moving forward. We wind up our time together with some reflection, some group visioning and sharing next steps. You’ll leave empowered with a plan and a new community to support you as you move forward on your path of wellness.
Lodging not included but there are lots of options on Airbnb and VRBO, including places in nearby beautiful Manzanita beach. We will provide heavy snacks and appetizers on Friday, a delicious family-style lunch on Saturday and our fabulous version of a continental breakfast on Saturday and Sunday.
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 me and Naturopathic doctor Josie Schmidt to learn about using essential oils to support your body’s detoxification pathways! We will cover who should cleanse, how, and why. We will discuss the difference between a “cleanse” and a “detox.” Go home feeling inspired and informed!
126 NE Alberta St
Portland OR 97211
7-9 PM April 13th 2015
If you cannot make the live event look here for the recorded webinar
a week or two after the live event.
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-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!
I love my pumpkin pie, but I am determined this year to not have regrets about what I ate over the holidays! How many times do I need to learn that the recovery time is not really worth the few bites of gluten laden decadence? For those of you looking for a delicious alternative to feeling regret, read on! I started with a real pumpkin because my CSA gives them to me! But working with canned pumpkin is just fine too. The only thing is you won’t have the yummy roasted pumpkin seeds to snack on while you are waiting for the pie to cool!
Start by baking a pumpkin, if that’s your plan.
Scoop out the guts and seeds of the pumpkin.
Bake face down on a sheet pan at 350 degrees until soft. Let cool before scooping the flesh out of the shell into a measuring cup.
Meanwhile, separate the pumpkin guts from the pumpkin seeds. Rinse the seeds and roast with a little oil (I used delicious, nutritious coconut oil which I got here) until you hear popping sounds coming from the oven. They should be crunchy and irresistible, especially with good salt. Pumpkin seeds are a powerhouse of nutrition. Known to be a good source of minerals including zinc and magnesium as well as protein and essential fatty acids. Research suggests they are useful for prostate health, bone density, parasites, arthritis and healthy blood lipids. Find out more here.
In a food processor make the crust:
3/4 cup raw pecans or pumpkin seeds (grind ‘em up real good in the food processor)
1/4 cup ground flax seeds
1/2 tsp good salt
1/2 tsp cinnamon
1/3 cup coconut sugar
1/2 cup coconut oil
1 free range egg
Process dry stuff, add the coconut oil and process. Then add egg and pulse until it comes together. It will be sticky.
Press into a pie plate or tart pan. Freeze for 15-20 minutes, then bake for 20 minutes at 325 degrees until lightly browned.
Next mix up the filling in the food processor:
1 1/2 cups pumpkin puree
1/4 cup coconut sugar
1/2 cup maple syrup (or less)
1/2 tsp good salt
1/4 tsp allspice
1 tsp freshly grated ginger
pinch of cayenne
pinch of ground cloves
1 can coconut milk (not LITE)
Blend everything together until it is a smooth puree. Pour into partially baked pie crust. Tap to release bubbles.
Bake 45-55 minutes at 325. Be sure to let it cool before you serve it.
Delicious ending to a healthy fall meal, but honestly it makes a darn good breakfast too!
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:
What Veronica’s clients are saying:
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).
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
Dr. Rose’s Perspective
The idea behind the SCD is that we want to eliminate the foods that the bacteria thrive on which consist of carbohydrates including starch (grains, beans, starchy vegetables), soluble fiber (grains, beans, vegetables, fruit), prebiotics (often added to your probiotic supplements as “food for the bacteria”, look for inulin, FOS), sugars (fruit, all added sweeteners). While this list may seem prohibitively restrictive, as Kristy has shared it IS possible to eat beautiful, delicious, fulfilling meals with COMPANY! Possibly 80% of IBS sufferers really have SIBO. Read more research HERE. Wouldn’t you rather know what you can do about it? In my experience if you have SIBO you will need antibiotics or herbs to eradicate the problem bacteria along with modifying your diet. Also important is looking to find the cause of the imbalance to begin with: motility problems related to nerve damage or medications, gastroenteritis, diabetes. We are learning more every day about the connection between our micro-biome and our health: immune health, mental health, digestive health. Using food to influence the balance of bacteria in our system is one way that we can influence every cell in our body!
Where I am Now (Kristy’s update)
I am now SIBO free! While I’m extremely grateful and excited about this, I also realize there’s continual work and maintenance to be done. I receive weekly hydrotherapy sessions from Dr. Rose that will have a positive effect on my general gut motility and the vagus nerve specifically (instrumental in gut health). I’m follow a loose SCD, which means I generally avoid grains, heavy starches, lactose and sugar but can still go to a restaurant and not ask a waiter a million questions – fantastic! I’ve begun to add a bigger repetoire of fruits and vegetables back into my diet. Some of this is trial and error and I’m trying to balance my new found freedom with the knowledge that I am still healing and may always have a somewhat sensitive system. My journey has been a mixture of learning, healing, and becoming a key advocate of my health. I am grateful to be on this journey with several brilliant and caring doctors, Louise Rose being one of the most instrumental. Her natural curiosity and scientific knowledge mixed with empathy and compassion have supported me in both my physical and emotional well being. And lucky for me, she isn’t just a SIBO specialist but she also focuses on general health so we’ll be able to continue to work on my wellness together.
Thank you Kristy, for introducing my patients to this area of new research and sharing your personal story. I’m sure so many people can relate to your experiences!
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!
Hi, I’m Kristy, a 45-year-old back-to-school student, earning my Master’s of Science in Nutrition. Dr. Rose has been kind enough to invite me to write a series of guest blog posts, talking about SIBO from a patient perspective. Dr. Rose will chime in with more information and her thoughts.
What is SIBO?
SIBO stands for small intestine bacterial overgrowth. Bacteria from the large intestine can migrate to the small intestine where it wreaks havoc on the overall system. Some signs of SIBO can include bloating, gassiness, constipation, diarrhea, fat malabsorption, abdominal cramping, fatigue, anxiety, leaky gut/food intolerances and acid reflux. My symptoms of gas, constipation, and eventually diarrhea started out as minor inconveniences and worsened over a couple of years before I understood I needed to see a doctor. I was covered by Kaiser but was worried that a MD would only prescribe medication to cover up my symptoms, or give me a diagnosis of IBS with no real solution. I decided to see a Naturopathic Doctor (ND) as NDs are trained to treat the whole person and to ascertain the root cause of symptoms. The ND I initially saw in Northern California first advised me to remove gluten and dairy from my diet as these are common food allergens which can cause IBS symptoms. When my symptoms continued to get worse, she tested me for SIBO. The SIBO test checks for hydrogen and methane gas that are specifically produced by an overgrowth of bacteria. I tested positive for SIBO. Upon hearing my diagnosis and the prescribed diet, I was angry, frustrated and sad. I considered myself a gourmand, the person who loves beautiful food, adores cooking with and for other people and cherishes communities who come together to share food around a table. The trial of giving up dairy and gluten had been very challenging for me but it was only a taste of was yet to come.
My ND recommended that I immediately start the introduction portion of the Specific Carbohydrate Diet (SCD). As a student on a very limited budget, I kept in contact with my doctor via email but didn’t have regular appointments until I moved to Portland for graduate school and found Dr. Rose and my GI doctor. Looking back, I wish I had done more research on SIBO treatments and also seen a ND or nutrition counselor regularly in the beginning as having SIBO had many physical, social and mental implications for me. (Click HERE to learn more about associated symptoms) I got frustrated navigating my symptoms, cried at more than one restaurant when I couldn’t find anything to eat or was served something other than what I had specifically asked for, worried about malabsorption, had issues concentrating and experienced anxiety and isolation. I now understand these are all SIBO related but I wish I had found Dr. Rose sooner as she’s played an integral role in educating and supporting me on the road to healing.
Stay tuned for another blog post by Kristy Regan about her path to wellness!