Eat your greens!

For those of you subscribing to my 12 for 12 video newsletter, you already know that April is officially the month to eat your greens.  1-3 cups a day!  To help folks out I am sharing 3 of my favorite recipes - enjoy! Simplest Greens Ever!

1 bunch greens (Dino Kale is my favorite)

Chop greens.  Put into steamer basket.  Steam for about 5 minutes.  Top with any dressing/marinade - my fave is Soy Vey.

Tasty Breakfast Salad

I don't know why I love this salad for breakfast, or what actually makes it a breakfast salad.  But I do know it is delicious and I love to eat it in the morning!

1 bunch arugula or 1/2 of a pre-washed container

2 medium or hard boiled eggs (pasture raised), chopped

Grated Parmesan or Parmesan crisps (optional)

Mix ingredients and add dressing.

Tasty Breakfast Salad Vinaigrette

3 tablespoons local honey

6 tablespoons apple cider vinegar

3 teaspoons Dijon mustard

3/4 cup olive oil

salt and pepper

Mix honey, vinegar and mustard.  Once blended add olive oil, salt and pepper.  Yum!

Kale Pizza

If I am ever going to be famous for a recipe, this one will probably be it.

Pizza crust (make yourself or try the fresh-made dough at Whole Foods)

2-3 bunches kale

1/2 cup finely chopped red onion

5-10 cloves garlic

Sliced kalamata olives (optional)

Organic feta cheese (optional)

Olive oil

Balsamic Vinegar

Preheat oven to 425.  Roll out pizza dough and top with olive oil.  Slice garlic thin and place on crust.  Wash and chop kale.  Place in bowl and ad olive oil and salt, massage kale until it start to wilt.  Add onions and a dash of vinegar.  Mix well with hands and then place kale on top of crust.  Add olives and feta if desired.  Bake 12-15 minutes until kale gets a bit crispy.  Works best on a pizza stone.  Enjoy!

Saving the world, one ovary at a time ...

I received a fabulous testimonial from one of my patients and I had to share it.  I love when naturopathic medicine and it's gentle, non-toxic approach help patients achieve health in a way that is truly life-altering.  This woman can to me with such devastating hormonal imbalance that another physician actually recommending removing her ovaries.  Now, sometimes surgeries are necessary and life-saving, but all too often women's organs are removed  before all the other options have been explored.  So before you or your love ones consider high-force interventions, consider the alternative. First I have to tell you that my life has completely changed, thanks to you!  After we figured out the whole Pyroluria thing, I have been consistently taking my vitamins and my symptoms of anxiety, inability to handle stress, panic attacks, crying spells, and depression have improved almost 100%.  Things are not perfect - but I can manage my life, stress, and relationships much easier now.  I can't remember the last time I felt capable of managing life.  I was recently able to find a job, I have improved my friendships, I am getting involved in activities and meeting new people.  This was never possible before.  Even my periods are much easier to manage.  Before I would be symptomatic two weeks before my period started.  Now, I don't even know I"m going to have my period until about the day before.  I am living a much more normal life.

Thank you so much from the bottom of my heart for taking the time to research my symptoms, and help me figure out what the hell was going on.  :)  You have done much more for me than any traditional doctor ever attempted.  They all immediately jumped to the conclusion that I had mental health issues and needed to be medicated or recommended I have surgery to remove my ovaries and undergo extensive hormone replacement options.  All of those options would have changed my life forever, with no hope of recovery.  Now I feel like I have a second opportunity to make life what I want now that I have my health back!  Thank you Thank you Thank you! 

JM

Fever - Friend or Foe?

Do you have fever phobia?  If so, you are not alone.  Fevers are one of the top reasons for doctor's office visits and many a parent has spent an anxious night monitoring their sick child for any spike in temperature.  But fear not!  A fever is actually a sign that the immune system is functioning well and fighting infection.  Even the American Academy of Pediatrics has finally gotten on board and agreed with what naturopathic doctors have been saying for years: Fever, however, is not the primary illness but is a physiologic mechanism that has beneficial effects in fighting infection. There is no evidence that fever itself worsens the course of an illness or that it causes long-term neurologic complications. Thus, the primary goal of treating the febrile child should be to improve the child's overall comfort rather than focus on the normalization of body temperature.

A fever stimulates the activity of the immune system, encourages white blood cell activity and can kill off certain bacteria and viruses.   What's not to love?

Confused about what to do with your feverish child?  Consider the following guidelines:

1.  Treat the child, not the number - A child who is happily playing with a 103 degree fever is probably fine, while the lethargic and miserable child with a 101 degree fever might need some intervention.

2.  Consider some home remedies - lukewarm (not cold!) baths or compresses, homeopathic remedies or herbal tea can work wonders to make a child (or adult) comfortable without suppressing the immune system.

3.  Use fever-reducing medications sparingly - If the above recommendations are not enough to comfort the child or if the parent or health care professional is uncomfortable with  the severity of the fever, consider using a fever-reducing medication.  My recommendation is to start with a weight appropriate dose of Ibuprofen.  Only if Ibuprofen is not tolerated, should Acetaminophen be used.  Acetaminophen use may be linked to an increase risk of asthma and can be damaging to the liver.

Fevers in an infant (under 6 months), lasting longer then 5 days, over 104 degrees or accompanied by concerning symptoms need to be evaluated by a heath care practitioner.  Also, trust you gut, if you are worried - seek help.  Mama, and papa, know best.

Please join me in my crusade to help end fever phobia!

Dr C

Beans, beans, the magical fruit ...

When it comes to food, it is hard to find anything more super then beans.Check out the following bean facts: Some beans are higher in antioxidants then blueberries.

Beans lower blood sugar and decrease abdominal fat - lowering rates of diabetes and heart disease.

Cancer risk decreases with bean consumption.

Beans are also a source of cheap and tasty protein. They are even considered an aphrodisiac in many cultures - so why the bad rep? In a word – gas. Many folks report a distinct increase in gas and bloating when they eat beans. And gas isn't fun or cool or sexy – so the beans stay on the shelf.

Don't despair - there is good news!  With the proper preparation beans can be a great addition to your diet, without affecting your social life. Follow these tips to embrace the lovely legumes.

Ditch the canned:  Fresh made beans are tastier, more easily digested and easy to prepare.  However, if you are caught in a time crunch and have to grab a few cans, be sure to rinse the beans well.  The gas causing compounds can get concentrated in the bean liquid, so wash them off well.

Soak:  When making beans from scratch be sure to soak them first.  Covering beans in warm water and soaking them overnight will decrease phytic acid - one of the compounds that decreases bean digestion.  Rinse the beans well after soaking and you are well on your way to a tastier, more  digestible bean.  As a bonus, soaking beans can increase the absorption of minerals up to 100%!

Add Kombu:  Kombu is a type of seaweed, look for it in the Asian foods section of the grocery store.  Adding a 4-6 inch piece to your beans as they cook will greatly improve digestion.  Consider cumin or bay leaf as well.

Chew:  Your mama was right - chew your food!  Proper digestion, but especially the digestion of beans, starts in the mouth.

Enzymes:  It can take the intestinal tract a bit of time to adjust to dietary changes.  So while you are waiting for your guts to catch up, lend a hand with some digestive enzymes.  You can get bean-specific brands, but a general enzyme will work as well.

So bust out the beans and enjoy some delicious dahl, scrumptious stew or stellar salsa! Enjoy the magic of beans without the toots ;)

Happy, Healthy Halloween!

Halloween is one of my favorite holidays! Most families feel the same way but fear the inevitable bags of corn-syrup laden confections and subsequent post-candy meltdowns. However, it is possible to enjoy the holiday while minimizing the damage to teeth, tummies and mom's last nerve.

1. Trade in the bag of candy for a special treat. After allowing kids to pick out 10-20 pieces of their favorite candy, trade out the candy for a more tangible treat. Sort of like the tooth fairy, the Halloween Candy Fairy (or the Great Pumpkin, or whatever you want to name your new candy-craving creature) comes in the night and trades in the bags of candy for a cool basket of goodies. New books, art supplies, holiday-themed pajamas or gift certificates to movies or a favorite restaurant are all good options.
2. Host a Halloween feast. There is nothing worse then a bunch of sugar on an empty stomach. Prior to trick or treating, have family and friends come over for a warming, Autumn meal. Serve hearty, protein-rich dishes with fun and spooky themes. Check out blog.wholefoodsmarket.com/2011/10/healthy-halloween/ for recipes. A pre-treat meal will cut down on sugar induced highs and lows.
3. Choose the lesser evil. Look to minimize artificial colors and flavors. Choose real sugar over corn syrup (or heaven forbid atificial sweeteners). Dark chocolate is always a good bet. Homemade snacks made with real ingredients are an even better way to celebrate the holiday season. Check out this fabulous recipe for raw caramel and apples (www.nourishingmeals.com/2010/09/raw-caramel-dip-for-apples.html) or maple carmel corn (http://www.nourishingmeals.com/2010/12/maple-caramel-corn.html)!

Don't forget to relax and have fun. Most kiddos can handle a few days of junk. Do some damage control, offer healthy options and enjoy. Have a happy, healthy, Halloween!

Dr C

PS For parents and other folks that get to carried away with holiday treats check out my nutritional cleanse program offered in partnership with Root Yoga (www.rootyogacenter.com/nutrition/)!

Why you need to detox now!

Actually, I was just getting your attention.  You don't need to detox now.  And my Fall Rejuvenation isn't even really a detox.  It is a jumpstart.  An introduction into a healthy way of eating that should make up 80% of your diet most days of the week.  Pair this new way of approaching food with great info on removing known toxins  from the home, fabulous ideas on self-care to support optimal organ function and a supportive, enthusiastic community of like-minded folks to help you out along the way.  Why not start now? We don't use pills, powders or special potions.  We just eat real food.  That is what makes this different.  I just read an interview with a nutritionist who stated that cleansing 1-2 times a year is like only cleaning your house once or twice a year.  I couldn't agree more.  Health is a year round process, we give you year round tools.  But you have to start somewhere, so why not start now?

Fall is a great time to take a moment to focus on your health and wellness before the craziness of the holidays begins.  It is a great time to jump start your immunity before the flu season hits.  And it is a great time to let go of some of those fun summertime indulgences that may have accidentally turned into a part of the daily routine. There is never a perfect time, but you have to start sometime.  So why not start now?

Getting Burned by Heartburn?

If you experience heartburn, you are not alone.  Over 20% of Americans will experience heartburn every week.  But think twice abut how you treat it.  Proton-pump inhibitors, such as Nexium, Prilosec, or Prevacid, are common medications used to block the stomachs production of acid.  No acid=no acidreflux=no heartburn.  Seems pretty simple.  And it perfectly illustrates the over-simplified approach that is common in medicine today.  For every symptom, there is medication meant to suppress the discomfort without looking to the underlying cause. And at what cost?  When you suppress a symptom, you ignore the message that symptom sends.  And, when you use a medication daily, you take on risks.  Over the last couple years, the FDA has started to issue warning regarding some concerning side effects associated with long term use of proton pump inhibitors.  One of the most serious is an increased risk of osteoporosis and fracture.  It makes perfect sense - stomach acid is needed to digest calcium. If you chronically block the production of stomach acid, you won't be able to absorb the calcium you need. Other concerns are magnesium deficiency and increase rates of infection.

In Naturopathic Medicine we believe in the wisdom of the body.  Stomach acid has a purpose.  Namely to digest nutrients and keep infections from entering the body.  Uncomfortable symptoms, such as heartburn, don't appear for no reason.  They are a signal that the body is out of balance.  This is what separates our philosophy from the current mainstream approach to healthcare.   And this is why patients seek out our care.

So take a moment to consider your symptoms and ask yourself what messages they might be sending. Before you interrupt the the natural functions of your body, consider  the long term implications.  And before starting any medication, consider the many safe and non-toxic natural therapies available.  And, of course, consider adding a naturopathic doctor to your health care team :)

Testimonial

I received a lovely card card from a patient recently and, with her permission, wanted to share her experience.  It put a smile on my face that lasted the whole day :) Thank you for taking care of my health and for helping me get rid of my gallstones.  Your practice has really opened my eyes to alternatives and eating better - it changed me in a positive way.  I will always recommend you to others.  What you have done for me has enlightened my life - SW, age 45

Food and drug recall

There have been a number of food and drug recalls lately.  Most notably, Campbells had to recall 15,000,000 cans of Spagetti-o's with Meatballs. Apparently, the meatballs were never fully cooked during processing.  That's pretty scary, but even scarier is that all cans produced since June 2008 are being recalled.  June 2008?  Really?  I am pretty sure that any and all meatballs prepared in 2008 should not be consumed in 2010.  This issue highlights the importance of food safety and security.  Know who produces your food and what they are doing to protect your safety.  And just to be on the safe and healthy side, skip the Spagetti-o's altogether. :) Over the counter children's medications have been recalled as well.  McNeil is recalling certain lots of Children's Motrin, Tylenol, Zyrtec and Benadryl.  Why?  Because:

"Some of the products included in the recall may contain a higher concentration of active ingredient than is specified; others may contain inactive ingredients that may not meet internal testing requirements; and others may contain tiny particles."

Wow!  Check your cabinets and make sure your medicine is safe.

Better yet - see your naturopathic doctor, stay healthy, and use over the counter medications only when neccesary.

Stay safe,

Dr. Caitlin

Insurance

"Do you take insurance?" I answer this question multiple times a day, everyday.  And the short answer is no.

And the long answer is no I don't take insurance and that is is good thing.  Why?  Because if I took insurance I would be working for the insurance companies.  And I don't want to work for insurance companies, I want to work for my patients.

I never want to change what I think is best for a patient to fit into a corporate model of care that is happy to treat disease and will barely spend a penny on prevention.  I never want to squeeze 6-10 patients into an hour .  I never want to be a part of a system that focuses on profits, not patients.

I know that times are tough for a lot of people.  It can be hard to justify out-of-pocket expenses for health care when you have insurance.  However, outside of the insurance model I am free to offer the highest-quality,  personalized care.

Seeing me is a financial commitment.  However it is an investment that offers rich rewards.

In health,

Dr. Caitlin

A spoonful of sugar ...

Hopefully, most of you have been spared from the nasty spring viruses that have been circulating Denver.  For those of you the haven't been so lucky I wanted to share a safe and effective home remedy for coughing - honey! A study comparing 2 teaspoons of  honey to children's cough syrups containing dextromethorphan found  honey to be more effective.  This is great news considering dextromethorphan can cause life-threatening side effects in kids under 4.

Consider using local honey and you might gain some additional protection against seasonal allergies.

I have tried this remedy on myself, my partner and my new puppy and it was effective for everyone :)

In Health,

Dr. Caitlin

April is IBS Awareness Month

April in Colorado is unpredictable.  One day it is clear and sunny, the next  day 3 inches of snow are covering your newly planted seeds.  So it is appropriate that spring has been designated national IBS Awareness Month.  Why?  Because if you have IBS your life is extremely unpredictable.  Irritable Bowel Syndrome is a condition characterized by alternating constipation and diarrhea, and can including significant bloating, cramping and pain.  This condition is extremely disruptive and really affects quality of life.  The prevalence of IBS in the United States is estimated to be around 15%. The good news is that naturopathic medicine can be extremely effective at finding and treating the many underlying causes of IBS.  While mainstream medicine relies on medications in an attempt control the symptoms of IBS, natural medicine looks for the cure.

Often times we find a food sensitivity is an underlying cause.  Two studies confirm this finding, demonstrating that patients with IBS who avoided the food intolerance -  revealed with IgG blood tests - did significantly better then those that did not.

Naturopathic medicine, acupuncture,  stress reduction and mindfulness techniques - there are many options out there for those with IBS.  Find the  ones that work well for you and your family.

So celebrate IBS Awareness Month by seeking out healthcare practitioners that can help!

Gardening for health

I really, really love to garden. Lately, I have been spending my nights curled up with seed catalogs, lusting over mouth-watering descriptions and anxiously awaiting Mother's Day - not only because my mom is an amazing gardener who inspires many of my garden projects, but because the second Sunday in May is generally recognized as the "safe" time to start planting tender seeds and transplants in Denver, Colorado.

Last weekend I built a salad table for my backyard.  I have a plot in the Edgewater Community Garden.  And I am super excited to be working on a community herb garden with Eastside Growers Collective (where I also  have an individual plot dedicated exclusively to melons and winter squash - a Cucurbitaceae collection for my botany brethren).  I even started a worm farm - which is a whole other post entirely ..

I may be going overboard ;)

So, to justify my obsession, and  for newbies that may be considering digging in for the first time, or for old-timers that need a few more reasons to justify hours spent playing in the dirt - I complied a few of the many health benefits that can be found in the garden.

Fresh food

Growing your own food ensures that you will have access to the tastiest produce imaginable.  Children will often happily eat veggies straight from the garden that they would never consider eating from the store.  The nutrient content in organic food is higher then conventional and you can't get more local then the backyard.  Eating your 5-7 servings a day is easy and delicious when you are a gardener.

Sunshine

There has been increased awareness of widespread Vitamin D deficiency over the past few years.  I have been surprised to find out that even in sunny Colorado, many of my patients are deficient.  So before you slather on the sunscreen, consider letting your limbs get some sunshine.  Be sure to keep  your face covered and don't get burned.  The amount of time you need depends on your skin type, time of day and personal health history.  This is a good topic to discuss with your health care provider.

Exercise

Gardening burns between 200-600 calories per hour.  As anyone who has ever maneuvered a wheelbarrow knows, gardening also improves strength, flexibility and balance.   Gardening a few times a week can decease your chance of developing heart disease, metabolic syndrome and type 2 diabetes!

Remember to go organic - you wouldn't want to negate any of your gardening health benefits by breathing in and ingesting toxic pesticides.

Happy digging!

Dr. Caitlin

3 Essential Supplements for your Child

Happy Friday! Just posted a new article for the Denver Examiner - 3 Essential Supplements for your Child.

Enjoy!

Celebrate St. Patrick's Day!

Happy (almost) St. Patrick's Day everyone! As you may have guessed, Dr. Caitlin O'Connor is mostly Irish.  As I prepare myself for the big day, I thought I would share a few tips on enjoying a fun and healthy St. Patrick's Day.

Eat cabbage

Cabbage is a delicious - often overlooked - superfood!  As a member of the cruciferous family, cabbage is packed with cancer-fighting phytonutrients.  Women should line up for seconds, since cabbage contains the powerful indole-3-carbinol molecule that shifts estrogen metabolism in a way that may decrease breast cancer risk.

Drink beer

Sure red wine gets all the press, but a nice glass of beer has health benefits as well.  Stay away from the green-dyed variety and stick with a nice dark brew.  Guniness, my favorite, is known for it's iron and B vitamin content.  Lactating moms can even enjoy a celebratory beverage - hops is known to increase milk production.

Laugh

Craic is an irish slang term without a straight English translation.  However the basic meaning is to have fun, specifically by spending time  laughing and telling stories in enjoyable company.  There are numerous studies linking laughter to improved health, from a decrease in heart disease and diabetes complications to an increase in immunity and creativity.

So grab your favorite Irish friend and pick up a plate of cabbage and a pint.

Have a healthy holiday!

Dr. Caitlin

Eating tips for picky toddlers

Do you have a picky toddler?  You are not alone!  Check out my latest article for the Denver Examiner on Eating Tips for Picky Toddlers. Enjoy!

Dr. Caitlin

Nutritional Deficit Disorder

I am currently reading  Dr. William Sears newest offering, The NDD Book.  NDD stands for Nutrient Deficit Disorder and Dr. Sears believes that it is a contributing factor to many of the "D disorders," from ADHD to GERD to diabetes, that are becoming alarmingly prevalent in kids.  This is my favorite quote so far: "You put junk food into a child's brain, you get back junk behavior, junk learning, and junk mood.  It's as simple as that!"

Now, we know it isn't always as simple as that.  But, almost always, what we eat matters.  Most medical conditions are a complex blend of genetics and environment.  Often times, we emphasize the genes, which we can't change, over the environment, which we can.

However, change is easier said then done.  The culture of food in the United States is totally deranged.  Much of what constitutes "food" now would be totally unrecognizable to our great-grandparents.

So it becomes the responsibility of  families to create a culture of real food and pass that legacy down to their children.

So where do we start?  As my patients know, I frequently recommend two cookbooks - Whole Life Nutrition and Feeding the Whole Family.  Both of these books are not only full of family - friendly recipes, but they provide a basic groundwork for whole foods cooking.  Many of us don't know how to cook whole grains, use dried beans or make tasty vegetable dishes.  No worries, because these cookbooks provide simple instructions that will have you cruising the bulk aisle and perusing new produce in no time.

Get cooking!

Dr. Caitlin

Winter Rejuvenation Cleanse

With the Winter Rejuvenation cleanse coming to a close, I invited my dear friend, owner and creative director of Sol Vida Dance!,  April Charmaine, to guest blog about her personal experience with the program.  I was impressed and inspired by what she had to say.  Enjoy! After putting on major weight by indulging in every single thing imaginable -  brie cheeses, cakes, cookies, hams, Irish liqueurs and wine nearly every day of November and December - I was feeling on the verge of a physical, mental, and psychological crisis.

Then along came my friend, Dr. O’Connor and the All Families Natural Health Winter Rejuvenation program. I’d wanted to cleanse my body for sometime now, but didn’t have the conviction or moral support to do it. On January 18, I found out that would I be saying goodbye to all my best friends: caffeine, animal products, GLUTEN, SUGAR, and alcohol. What I didn’t know at the time is that I would be saying goodbye to my monthly PMS migraine, my general lack of energy, my constant need for a vice, and extra weight and inches.

After the second week of the cleanse, I really began to get over my withdrawal symptoms and began to feel a “zinging” energy which I’m still maintaining today. Three weeks later, my zest for life has dramatically increased and I am producing like never before. I truly believe this is because I am taking care of myself by eating whole foods and  drinking so much more water. Go figure, it is actually not that difficult.

I have gained so much from Dr. O’Connor’s guidance through this program.  I feel that if I take even half of the habits I’ve acquired through this process with me, I am going to be a much happier and healthier  person for a much longer time. I love looking in my food cabinets now and seeing an array of bulk items, medicinal foods and so much less packaging   My  fridge is  filled with things that I’ve actually made and that actually taste good. I am building that healthy, whole foods kitchen I always craved and desired. And imagine me -  a total sweets freak - who can hardly handle the sweetness of raisins now!

I authentically feel really good!

April Charmaine, Artistic Director, Sol Vida Dance!

Happy February!

I hope you all are well.  January flew right by and February is threatening to do the same.  I have a busy month planned including some great talks scheduled at two of my favorite local mom and baby meccas.  First, on February 10th, Dr. Bryan Kono (a fabulous pediatrician from Partners in Pediatrics) and I will be discussing Hot Topics: Immunization and Circumcision with the lovely ladies at Belly Bliss. Then on February 16th, I am debuting my "Lunch and Learn" series at The Giggling Green Bean.  The topic this month is What, Where, When and Why: An Exploration of Food Introduction. I'll be  presenting a new topic every third Tuesday of the month, so mark your calendars and join the discussion.

Hope to see you there!

Dr. Caitlin

Eating outside the box

A group of us over here at All Families Natural Health are participating in a Winter Rejuvenation program.  The purpose of the program is to expand our food repertoire - to branch out and create new favorite foods, while decreasing our intake of the old reliables (wheat, dairy, wine) . Research shows that the majority of Americans should join us.  According to Dr. Herber of the UCLA Center for Human Nutrition there are 50,000 to 200,000 different edible plant foods in the world, and most Americans eat only 3. This is a dramatic decrease from our hunter/gatherer ancestors that included up to 800 different plant foods in their diet.

A recent article in the Medscape Journal of Medicine,by Dr. David Katz discusses the implication of a startling study done by the Center for Disease Control that found that  less than 1% of adolescents, roughly 2% of men, and only 3.5% of  women met guidelines for recommended daily intake of both fruits and vegetables. And this is despite counting jam, jelly, and orange juice as fruit, and both French fries, and the ketchup poured over them, as vegetables.

This is especially concerning given that The American Institute for Cancer Research cites a varied diet high in fruits and vegetables as one of the best ways to reduce cancer risk.  Additionally, a diet focused on plant foods  has been linked to healthy weight-loss and a decrease in chronic disease, including stroke and other cardiovascular disease.

In light of this information, we would all do well to follow the dietary advice of food advocate Micheal Pollan:

"Eat food.  Not to much. Mostly Plants."

But where to find these so-called plants and what to do with them?

In the colder months, it often means a trip to the produce department. However, if you are lucky enough to live in Denver, there is the new, year-round farmer's market to explore.  Before you go out to hunt and gather, check out www.whfoods.org. They feature a comprehensive listing  of the world's healthiest foods complete with nutrient information and recipies.

So while changing our ways isn't always easy, in this case it is definitely worth it.  Eat up!

In Health,

Dr. Caitlin