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RECIPE OF THE MONTH:
Baked Kale Chips
* 1 bunch (about 6 ounces) kale
* 1 tablespoon olive oil
* Sea salt, to taste
Preheat oven to 300°F. Rinse and dry the kale, then remove the stems and tough center ribs. Cut into large pieces, toss with olive oil in a bowl then sprinkle with salt. Arrange leaves in a single layer on a large baking sheet. Bake for 20 minutes, or until crisp. Place baking sheet on a rack to cool.
Dr. Adam Tice
Dr. Judith Thompson
Dr. Katie Swedrock
Dr. Eli Camp
Dr. Jennifer Southard
Dr. Dawn Dalili
|The Six Principles of Naturopathic
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Nov 14 @ 9 am EST
Take a moment with this month's newsletter to learn about reclaiming vitality! Enjoy some Kale chips and read about the health benefits of this tasty green. Check out the basics of B Vitamins and read up on Holy Basil (Ocimum sanctum), also known as Tulsi or The Incomparable One. Do you like to dance? This month we talk about the therapeutic value of Dance Therapy.
The most important thing you can do to ensure that you have the option to choose a Naturopathic Doctor as your health care provider is to tell your legislator that you would like him or her to help bring a licensing law for NDs to FL. The next most important step to see this happen is for you to join our Association. For more information, please visit www.FNPA.org.
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Hectic schedules and lifestyles can take a toll on our vitality. Often we make ourselves a last priority. Truthfully, there is only so much we can accomplish if we are running on empty. One sign that our vitality may need some attention is when we start feeling a drop in energy or "run down".
Do any of the following ring true for you?
- Do you wake up unrefreshed in the morning?
- Are you fatigued throughout the day, especially between 2 - 4 pm?
- Do you constantly reach for a caffeinated drink to make it through the day?
- Does your mind race at night when you are going to sleep?
To reclaim your vitality, make small adjustments to four core areas to increase your energy levels, become more resistant to stress, and boost your immune defense.
Sleep. Our body heals and restores itself while we sleep so it is important to get high quality sleep. Assess your sleeping environment. Is it free of distractions and interruptions? Is it dark enough, quiet enough and a comfortable temperature? If not, take necessary steps such as blackout curtains, white noise machines, ear plugs and eye masks. Next, assess your night time routine. Set aside an hour before bed to allow your mind and body to relax. Things to avoid during this time are large meals, television, computer screens, and intense mental and emotional work. Try to add in gentle stretches, meditation, relaxing baths, and soothing music.
Nutrition. There are essential vitamins, minerals and nutrients that our body needs to rebuild itself. Because modern agricultural practices and food processing has affected the quantity and quality of our food, it is important to be mindful of our daily nutrition. Working with a Naturopathic Doctor is an excellent way to ensure optimal nutrition levels. Some golden rules are: eat lean, organic protein; buy fruits and vegetables that are organic, local, and in season; eat produce raw or lightly cooked; buy whole grains such as amaranth, barley, or brown rice. Supplementation is also an option and for best results, work out your individualized regime with your Naturopathic Doctor.
Stress. Acute and chronic stress can weaken your adrenal glands, zap your energy, and lower your vitality. Make sure to take mini-breaks during the day for deep breathing, visualizations and affirmations. Daily relaxation exercises such as transcendental meditation and self-hypnosis are excellent for calming the mind and lowering stress chemicals in the body. Also, try humor to increase your endorphins, especially anything that makes you laugh out loud.
Exercise. An excellent way to increase your vitality is to increase your physical activity. If you don't enjoy exercising in a gym, try doing activities you love such as dance classes, bike riding, swimming, taking walks in your neighborhood, hula hooping or jumping on a small trampoline. Make sure to do it long enough that your heart rate increases. Also, be sure and check in with your doctor before beginning any exercise routine.
If you experience excessive fatigue that persists despite your best efforts it is important to see your Naturopathic Doctor. Persistent fatigue can be a symptom of more serious issues.
- Lindlahr, Henry, and Jocelyn C. P. Proby. 1975. Philosophy of natural therapeutics. Saffron Walden: C.W. Daniel Co.
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Kale is a green leafy vegetable that has anti-oxidant, anti-inflammatory and anti-cancer properties. Studies are showing that it is best to eat kale lightly steamed for 5 minutes to help make the nutrients more bio-available to the body. Kale is one of the richest sources of Vitamin K, a key anti-inflammatory nutrient. In addition, Kale is a rich source of lutein and beta-carotene, both of which are key ingredients for fighting oxidative stress. Some of Kale's outstanding cancer fighting nutrients include kaempferol and quercitin. Kale also has been shown to improve cholesterol levels by binding with various bile salts in a way that requires the body to use up cholesterol stores to replenish these essential digestive components, ultimately improving cholesterol. It is critical to buy Kale organic because of the large amount of pesticides that are used by commercial growers. Another concern with Kale is the presence of oxalates that can build up in the blood and effect kidney and gallbladder conditions. Finally, anyone on a blood thinning medication should be sure to inform doctors when adding large amounts of Kale to the diet. In general, it is important to talk with your Naturopathic Doctor before making any major changes to your diet.
- Kahlon TS, Chiu MC, and Chapman MH. Steam cooking significantly improves in vitro bile acid binding of collard greens, kale, mustard greens, broccoli, green bell pepper, and cabbage. Nutrition Research. 2008 Jun;28(6):351-7. 2008.
- "Kale" The World's Healthiest foods, www.WHfoods.com. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38 (accessed Sept 19, 2012).
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B Vitamins B Complex describes the different forms of B Vitamins, all of which have different functions within the body: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxal phosphate), B7 (biotin), B12 (cobalamin) and Folic Acid. The B Vitamins do many things from helping your body produce energy to the formation of red blood cells. Vitamin B12 is an especially important nutrient for the body to carry out proper detoxification. There are many foods rich in B Vitamins such as poultry, meat, eggs and dairy, as well as leafy green vegetables, legumes and grains. A lack of B Vitamins in your diet can cause illness such as anemia or nervous system difficulties. The best source of B Vitamins is through a whole foods diet filled with organic meats, veggies and grains. However, supplementation may also be required. It is important to keep in mind that not all supplements are created equal. There are various forms of the B Vitamins that are more absorbable to the body. For example, Vitamin B6 should be in the form of Pyridoxal-5-phosphate and Vitamin B12 in the form of hydroxycobalamin or methylcobalamin. This is one of the reasons why it is especially important to seek the care of your Naturopathic Doctor when adding supplements to your diet - to be sure you are taking the best form of each vitamin in the correct amounts.
- B Vitamins. Medline Plus. www.nlm. nih.gov. http://www.nlm.nih.gov/medlineplus/bvitamins.html (accessed Sept 20, 2012).
- Gaby, Alan. 2011. Nutritional medicine. Concord, N.H: Fritz Perlberg Publishing.
- Pizzorno, Joseph E., and Michael T. Murray. 1999. Textbook of natural medicine. Edinburgh: Churchill Livingstone.
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|Holy Basil (Ocimum sanctum)|
Holy Basil (Ocimum sanctum), also known as Tulsi (the Incomparable One), has been used in Ayurvedic medicine for thousands of years for both medicinal and spiritual practices. Holy Basil is in the Basil family but is different than the common spice many of us have in our cabinet. The leaves, stem, and seeds are all used in medicine making. It acts as an adaptogen to help fortify the body against acute and long term stress and to improve energy levels. Along with effects on fatigue, research is also showing the improvements Holy Basil has on diabetes and cancer. Preliminary research shows that it can improve the blood sugar levels of those with Type 2 Diabetes. The seed oil has been shown to have anti-cancer properties that can slow the progression of some kinds of cancer and improve patient survival rates. This is thought to be largely due to its anti-inflammatory properties. Other research has shown that Holy Basil can act as an antiinflammatory agent reducing pain and swelling. There are no known contraindications for Holy Basil, although, pregnant women should check with their doctor before adding this to their supplement regime as it may stimulate uterine contractions. Also, people using blood-sugar lowering agents should also check with their doctor as Holy Basil has been shown to have a similar action in the body. The most effective form and dose can vary person to person, so be sure and check with your doctor to determine what is best for you.
- Holy Basil. Web MD, www.webmd.com. http://www.webmd.com/vitamins-supplements/ingredientmono-1101-HOLY%20BASIL.aspx?activeIngredientId=1101&activeIngredientName=HOLY%20BASIL (accessed Sept 21, 2012).
- Holy basil (Ocimum sanctum L.) Natural Standard Database, http://naturalstandard.com/databases/herbssupplements/holybasil.asp (accessed Sept 21, 2012).
- Mardikar, Bhaskar R. 1989. Krishna tulas (Ocimum sanctum), a monograph. Pune: Interdisciplinary School of Ayurvedic Medicine, University of Poona.
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Dance therapy uses movement as a form of creative expression to help improve the emotional, mental and physical health of the dancers. Dance therapists help patients use movement, repetitive motion, rhythm, gestures, props and music to release emotions, express creative energies, increase physical activity, and improve socialization in group settings. This therapy, along with other creative therapies, help improve physical and emotional well-being through the effects that our emotions have on our bodies. Watch this online video for more information about the transformative effects of Dance Therapy.
- American Dance Therapy Association Website. http://www.ADTA.org.
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While presidential debates have been taking over our news media, local elected officials and aspiring legislators are promoting their own local campaigns. The FNPA has been meeting with local legislators to increase awareness about Naturopathic Medicine and its benefits for Floridians. We have been well received and our local reps want to hear more from their constituents.......that means all of us in their districts. They like what they are hearing and want to hear how you've been helped by Naturopathic Medicine. If you are interested in meeting with your local legislators and would like to learn more about the legislative process, please contact Judith Thompson, ND for more information.
We would like to invite you to our legislative training call
being held on November 15 at 7:30 pm
. Please drop me a line and I will provide you with call-in information.
Looking forward to hearing from you after these exciting elections!
We appreciate your support in making Naturopathic Medicine available to all of FL.
FNPA VP & Legislative Chair
We want to provide better healthcare choices to Florida's residents and we need your help! Please visit our website
to learn more.
The Doctors and Members