How Well Do You Know Your Dogs? Discover their Unique Modalities

By Wendy Jensen, DVM

Modalities are conditions affecting our well-being. These conditions might have to do with the time of day, or the presence of company, or maybe even the weather, for example. What happens when you exercise? Do you prefer warm baths over a cool shower? Is there a certain position you prefer when sleeping? Modalities are things we search out in order to feel better, or what we avoid because they make us feel badly. We might feel more energetic when we are just a bit hungry, or sad just after we awake in the morning. Company can make us feel distressed and anxious, or perhaps we only really shine when we are part of a social crowd. Our dogs have modalities too, and discovering these unique signposts to their inner state is the key to the most effective homeopathic treatment.

Traditional medications are one-size-fits-all. By contrast, homeopathic medicines are matched precisely to the patient, and this match must include his unique modalities. A dog with an ear infection who fears storms (the modality is “aggravated by thunderstorms”) will need a different remedy than a dog with an ear infection who lies blissfully very close to the fireplace on cold days (“ameliorated by heat”). Though sharing a diagnosis, these two patients will need completely different homeopathic medicines.

So why study our dogs? Why learn their modalities? Because it's fun! Also you will be able to help your dog quicker if she needs care. With modalities, your homeopathic veterinarian can more easily tailor treatment to your companion's illness. Homeopathic treatment is tailored to the patient, not to the diagnosis.

Click here to sign up for Dr. Wendy's free lectures.

Modalities can be easy to spot, like the dog who takes apart the house when left alone (aggravated when alone), or the sweet lap dog who attacks guests (aggravated by company). But some modalities are more subtle, especially in beings who don't share the same language. If your two dogs fight only while you are preparing their dinner, are they aggravated from hunger, or from excitement, or from sharing the same space? Be the detective and watch for the instigating factor. Do they stay far apart the rest of the day, or do they lay entwined on the couch until dinner? Over time and close observation, you can often tease out the precise modality. Take notes.

The first step is paying attention to when bad behaviors happen, or by contrast when you see that special canine smile. What is happening? Are you giving an all-over body massage? Is your dog having to share toys with a neighbor? Have you just taken a lovely long walk together? Notice the triggers, the situations that cause distress. Pay attention to what calms fears and eases anxieties. Does your companion withdraw to the basement when she doesn't feel well, or do you end up with an 80 lb. lap dog? Sometimes aggravations are easier to see, since bad behavior is so obvious, such as loud uncontrolled barking or whining or stressed pacing and trembling. Ameliorations may be more subtle, because we are just happy the noise has stopped, not necessarily caring how or why.

Don't agonize too much--just enjoy studying your favorite friend. Know also that modalities may stay for the life of your animal. So tuck away the results of your research in case of future need. Your increased knowledge may come in handy some day!

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Dr. Jensen practices homeopathic veterinary medicine on a house call basis. Her recent publication, The Practical Handbook of Veterinary Homeopathy: Healing Our Companion Animals from the Inside Out explores modalities and homeopathic treatment in more detail. She can be reached at jensenhvp@gmail.com.

Women’s Health: Balancing Women’s Hormones

By Dr. Amanda Hegnauer, ND, Naturopathic Doctor & Co-op Wellness Educator

Balancing hormones is like an intricate dance. It takes time, dedication and persistence to find the right balance. However, with success, you feel elated as all the pieces come together in one elegant movement. Like in dance, there are certain aspects of rehearsal that are rather uncomfortable to mention. As a dancer may not want to talk about the time he or she fell at center stage, a woman may not feel comfortable discussing her menstrual cycle, going through menopause, or how it emotionally affects her and her family.

There are many factors that affect the menstrual cycle. Diet and nutrition are vital to one’s level of energy. In addition, exercise and movement – too much or too little – can cause menstrual irregularity. A woman with low body weight may develop amenorrhea (no menstruation). However, an overweight woman is more likely to develop polycystic ovarian syndrome. Nevertheless, not every hormone disruption is age or body-type specific.

A great example of this is stress. The effect of stress on ovarian hormone balance is not age related. The cycle goes something like this: Most women have stress on a daily basis, and prolonged stress can lead to chronically elevated cortisol levels. Cortisol is a stress hormone that balances your body’s physiology during time of stress. In an attempt to control cortisol production, the body converts progesterone to cortisol, this leaves estrogen and progesterone out of balance. Unfortunately, this is increasingly common as a source of hormonal disruption for all ages of women.

How do we stabilize an imbalance? Herbs and bioidentical hormone therapy are two great options. These two therapies can be used separately or together. Herbs are utilized because there are many combinations and they can be individualized based on the patient and their imbalance. An example of a good combination is as follows: rhodiola, chaste tree berry (also called vitex), and ashwagandha. Rhodiola stabilizes mood and is also an adaptogenic herb (non-toxic substance that helps the body resist the damaging effects of stress). It helps the adrenal gland to heal and continue to produce cortisol as needed. Chaste tree berry stabilizes the estrogen/progesterone ratio while ashwagandha helps balance stress hormones.

If bioidentical hormones are recommended, there are a few different avenues to consider. Bioidentical estrogen is made from soy and made to look exactly like your own hormone; hence the term “bioidentical.” Because of the base, the hormones are safer and the body uses a smaller dose more efficiently than traditional hormone replacement therapies.

Progesterone is always used to balance estrogens. Natural progesterone is made in a lab from wild yam. Bioidentical hormones can be administered orally, transdermally, or sublingually. They are perhaps a better choice than progestin or equine estrogens as the latter have been shown to double the risk of breast cancer; however, they are uterine protective. Progestin is a synthetic form of progesterone found in popular birth control pills. Progestin side effects include bloating and fluid retention, acne, hair loss, nausea, fatigue, insomnia, irritability, and depression.
Although you can find herbs as well as progesterone creams made from wild yam at the Co-op, bioidentical hormones require working with a naturopathic or holistically minded doctor who will prescribe the precise balance needed for your body. Even with over-the-counter options, hormone balance can be tricky, and a practitioner’s guidance is helpful.

Treatment of hormone imbalance should be individualized. What is the safest and most effective fit for you? When balancing female hormones through natural therapies, it important to remove any obstacles affecting hormone secretion, metabolism, and function. Consider stress, body weight, nutrition, and exposure to xenoestrogens. (Xenoestrogens are synthetic hormones that imitate estrogen and tend to have negative effects on hormone balance and increase disease risk. Common sources include most plastics, BPA, PCBs, and phthalates.) Furthermore, search for and address other hormone imbalances like thyroid and adrenal concerns. Every organ system is separate within the body; however, each plays a part of the elaborate dance that goes on within.

Dr. Hegnauer sees clients at Whole Health Concord. Learn more at www.naturalmedicinenh.com
She also sees clients at Cougar Sound Spirits Healing Center in North Sutton. Learn more at www.cougarsoundspiritshealingcenter.com

The statements made on this blog have not been evaluated by the FDA and are not intended to diagnose, prescribe, recommend, or offer medical advice. Please see your health care practitioner for help regarding choices and to avoid herb-drug interactions.

Eating for Your Microbiome

By Maria Noël Groves, RH (AHG), Registered Clinical Herbalist & Co-op Wellness Coordinator

Fermenting krauts

Forget about eating for yourself. Did you know that your body is home to trillions of beneficial bacteria, and the standard American diet is starving them out? These good bugs are part of your microbiome, a newly coined phrase that refers to your body's ecosystem - both the human part of you and the microbial part of you. Did you know that microbial cells outnumber human cells in your body 10 to 1?

Before you go reaching for the antiseptic spray, know that the majority of these bugs are good for you. Very good for you. In fact, hundreds of scientists throughout the world are currently studying the human microbiome, and their recently published research is changing the way we think about health and the  human body. They even have their own Disney-esque Microbiome Movie, thanks to the folks at NPR.

The Capitol City of your microbiome is your gut, home to approximately 100 trillion critters that can affect your health in a surprising variety of ways. Not only do they work in tandem with your body and aid digestive function, but they also enhance immune strength and protect you from less desirable critters by making your body less hospitable to unruly house guests like E. coli and Candida.

Your Microbiome May Affect...

• Your Weight
• Your Mood
• Gut Health (including digestion and elimination, Celiac disease, food issues, leaky gut, etc)
• Cancer Risk
• Obesity & Blood Sugar Metabolism
•  Immune Strength
• Autoimmune Disease & Allergies
• Yeast & Urinary Tract Infections
• And More!

Cultivating a Healthy Microbiome 

Starting Life With a Good Start: Your first exposure to beneficial bacteria begins as you enter the world through the birth canal. This and breastfeeding supply you with good bacteria from your mum. In contrast, babies born by C-section and who are bottle fed start life off at a microbial disadvantage. Alas, unless you're about to have a baby and aim to gift your little one with a solid microbial start, this information is too late to act upon. Nonetheless, these are two of the primary ways that we begin to cultivate a healthy microbiome. If you weren't lucky enough to get this natural dose of the goods, there are still things you can do...

Avoid Antibiotics: Antibiotics may be necessary to fend off serious bacterial diseases. However, in doing so, they kill off the good guys as well. Only use antibiotics when they're truly necessary for medicine, and take protibiocs during and after antibiotic treatment to help offset the damage (more on that in a moment). Also consider seeking out food from animals raised naturally without antibiotics automatically added to their feed. This practice is prohibited for organically certified meat and dairy products, and many local and pasture- or grass-based farmers also eschew the practice.

Add in Probiotics: There are two main ways to do this...

• Fermented Food helps recolonize the good guys. Although fermented dairy is popular (think: yogurt and kefir with live active cultures), also consider other forms of fermented foods including lactofermented veggies like real sauerkraut and kimchi. I love Micro Mama's products (made with organic local vegetables and available in the produce section of the Co-op), and I also make my own - it's really easy (details, directions and pics here)! 

Sauerkraut in the making

•  Probiotic Supplements offer a big dose of good guys when needed, and they are mighty convenient. Opt for a probiotic with Lactobacillus and Bifidobacterium, at least 1 billion daily, though you may want to take much larger amounts than that. Seek out products with a special coating to help the live bacteria travel safely through the stomach (filled with germ-killing acid) and release in the intestines where they are most useful.

Feed them Prebiotics: Probiotics need something to chew on in order to thrive. In particular, they love fiber and resistant starch, especially certain foods and herbs. Prebiotics specifically encourage the growth of good guys. But, if your diet is devoid of these good foods, you may want to add them in sloooowly while also boosting your good guys with probotics and/or fermented foods. Expect a transition time of gas and bloating (especially if you jump right in). This is like getting sore after your first workout in years - your body needs to get used to what's happening and become recolonized with the good guys. Our ancestors (who had amazing microbiomes) used to get more than 100 grams of fiber a day. Most Americans get an abysmal 15 grams. Here are some examples...

• Inulin, a type of fiber sold as and naturally present in sunflower family root vegetables including chicory, dandelion, burdock, and Jerusalem artichokes (aka sunchokes) as well as above ground parts (artichokes, dandelion leaves) and other plants like garlic, onions, leeks, broccoli, and asparagus. The less cooked, the better. This is like gourmet food for your good critters.

Dandelion Leaves & Roots Contain Inulin

• Fiber-Rich Whole Foods also support the good guys, especially beans, whole grains (in moderation), leafy greens, nuts, seeds, and plenty of veggies. Resistant starch is sometimes considered a third type of fiber (beyond soluble and insoluble); these carbohydrates are not digested by the human side of our digestive system. Beans, green bananas, and unprocessed whole grains contain resistant starch. Heating, then cooling, starchy foods (think: potatoes, rice, beans) will also turn some of those carbohydrates into resistant starch. 

Whole grains offer a good source of fiber. Shown here: Wild Blend rice, tri-color quinoa, millet, and buckwheat.

• Herbs & Spices, while their effects on the microbiome have not yet been as well researched as inulin and fiber, they do seem to provide benefit. Specifically, ginger and rose petals have been shown to inhibit pathogenic germs while encouraging the vitality of beneficial probiotic.
 

Rose petals support good bugs while discouraging the bad and healing the gut

 

Get Out in Nature: "As the amount of glass and concrete in your neighborhood increases and the diversity of native plants decreases, the microbial composition of your skin changes and the risk for allergies goes up," notes Leach in Honor Thy Symbionts. Spending time outside, near and in dirt and trees, and with windows wide open helps counteract the negative effects of city living.

Plenty of fruits and veggies (especially raw) as well as fermented foods like yogurt help feed the good guys.

Get Dirty: On the same line as "get out in nature," don't be afraid of a little exposure to dirt and germs through gardening, organic produce with clods of dirt still attached, hanging out with pets and other animals, and using plain soap and water to wash up rather than disinfectants and sanitizer.

This tea blend contains marshmallow root, licorice, plantain leaf, rose petals, cinnamon chips, star anise, and cloves.

 

Heal the Gut: Once again, this is the herbalist in me talking. Microbiome research hasn't really delved into it just yet. However, many people who are in a state of dysbiosis (too many bad guys, too few good guys) experience digestive discomfort ranging from irritable bowel syndrome (IBS) to serious inflammatory bowel disease (IBD) and including gas, pain, bloating, diarrhea and/or constipation, indigestion, increased food allergies and autoimmune disease, and gut inflammation including leaky gut (aka intestinal permeability). Herbs that heal wounds (plantain leaf, calendula flowers, etc.), tighten and tone the gut lining (rose petals, plantain leaf) soothe and slime mucous membranes (slippery elm, marshmallow root, licorice), and support good microbes while discouraging the bad (ginger, rose petals, cinnamon, licorice, spices) can all play a role in rehabilitating your gut and microbiome. My favorite way to deliver these herbs is via tea, which is easy to make and quite tasty.

Though this research is still new, the principles behind a microbiome-friendly diet are ancient and certainly worth trying. Now, put down the hand sanitizer, and find yourself a bowl of beans, dandelion greens, and kraut...

Most of the information is gleaned from the work of Jeff Leach. Check out his books and also learn more at humanfoodproject.com and hmpdacc.org.


Maria sees clients and teaches classes at Wintergreen Botanicals Herbal Clinic & Education Center in Allenstown. Visit  www.WintergreenBotanicals.com to learn more about herbs and her practice. Her first herbal wellness book is due out from Storey Publishing in March 2016.




The statements made on this blog have not been evaluated by the FDA and are not intended to diagnose, prescribe, recommend, or offer medical advice. Please see your health care practitioner for help regarding choices and to avoid herb-drug interactions.

Food & Mood ~ The Missing Link

By Kelly Lang, Holistic Health Coach & Co-op Wellness Educator

In the age of obesity, diabetes, and heart disease, most people are making food choices based on how it will impact their physical health. Sadly, it may not be until one of these conditions surfaces that someone will even think of focusing on healthier eating. A person who is thin and physically healthy might feel like their food choices don’t make a whole lot of difference or they might believe that they can eat “whatever they want” since there is no weight gain or obvious affect on health.

The intellectual mind knows that eating healthier food is better for the body, but in the absence of physical symptoms, many people disregard this notion.

The missing consideration is that food affects more than just our physical health, and it is, in fact, a key influence on mood and mental capacity as well. Our brains, like any other organ, require nutrients for proper functioning.

The very brain chemicals that determine whether you feel happy or calm or focused or alert are dependent on nutrients to stimulate their release.

The challenge that you may face if you suffer from mood issues or lack of focus is that you may tend to crave foods that are lacking in nutrient content (like simple carbs, sugar, and caffeine). In truth, what your brain needs to feel better is quite likely to be exactly the opposite of the foods you are choosing. That is where the vicious cycle begins, as you eat foods that deny your brain of the nutrients needed, you continue to feel depressed or anxious or unfocused, and you continue to crave those same foods. It is true that comfort foods will cause you to feel better, temporarily, but they only perpetuate a cycle of dependence, not healing.

The first step to breaking this vicious cycle is just having the awareness that you can either choose to fortify your brain with nutrients or you can give in to cravings for food that makes you feel better temporarily while ultimately depleting you.

If you choose to fortify your brain, here are a few of the important nutrients to consider:

Protein supplies amino acids – critical for brain chemicals like serotonin, dopamine, GABA, etc.
These brain chemicals determine how you feel, act, and function. Protein also stabilizes blood sugar levels, which is a common factor in irritability and focus issues. Protein is found in various food sources, both animal and plant based.

Essential Fatty Acids, Especially Omega 3 Fats, are important for both brain development and brain structure, as well as neurotransmitter function. These are found in a variety of foods but the most common sources are fish (and fish oil), flax seed, chia seeds, and walnuts.

B Vitamins help fight depression and improve memory and overall brain function. Some great food sources include chicken, fish, eggs, beets, spinach and other dark leafy greens, legumes, nuts, seeds, and whole grains. B12 can only be obtained from animal sources, so vegetarians and especially vegans may need to supplement to get this particular B vitamin.

Join me for my free class on Food & Mood in either Concord on May 19 or New London on July 9, and we’ll discuss helpful foods in greater detail.

Kelly is an Integrative Nutrition® Trained and Certified Health Coach, mother of four, and founder of Green Life Wellness, a holistic health coaching practice based in New Hampshire. Learn more at
www.greenlifewellness.com.

Why You May or May Not Have "Gluten Issues"

by Maria Noël Groves, RH (AHG), Clinical Herbalist & Co-op Wellness Educator

Gluten - the sticky, glue-like protein in wheat and its relatives as well as barley and rye (and hidden in many other foods) - is the "in" thing to avoid right now. The number of American households seeking gluten-free foods has increased dramatically over the past ten years, with 30 percent of U.S. adults currently trying to reduce or eliminate gluten from their diets. Why? Most shoppers believe GF products are healthier, and about a third think they will lose weight (in spite of media and book hype, there's no scientific evidence to support this).

Diligent moms and young shoppers top the list of GF trendsetters, and popular books including Grain Brain and Wheat Belly help drive the trend. For people who embark on the personal experiment of going GF without any particular diagnosis, those who stick with it say they feel remarkably better. Digestive complaints, skin issues, mood, inflammation, autoimmune disease... gone or dramatically reduced.

Why do so many people have "gluten issues" nowadays? While some of it might be more trend than reality, there are several key reasons why an individual might do better ditching the gluten...

Celiac Disease: This is a medically recognized autoimmune disorder in which the body mounts an immune attack on the small intestine whenever the person eats gluten. Over time, this causes major health issues, including increased risk of malnutrition, rashes, diabetes, infertility, osteoporosis, cancer, and more. Only a small number of people seeking a gluten-free diet actually have Celiac disease, but having a close relative with the disease dramatically ups your risk (from 1 in 100 to 1 in 10 chance). Solution? The only real treatment is to avoid gluten completely - no cheating, not even traces. Tests are more reliable if performed while you're still eating gluten. Learn more here.

Gluten Allergy: Varying degrees of other allergic responses may underlie gluten sensitivities, including IgG and IgE responses to gluten or other proteins in gluten. More subtle gluten allergy symptoms may look a bit like Celiac disease, but the autoimmune component is generally not present. Reactions can range from severe - such as the IgE-related anaphylaxis - to vague and chronic IgG symptoms. Solution? You may need eat a completely gluten-free diet or be fine with occasional small doses or less gluten-rich forms of wheat. Different tests are called for to rule out the two types of allergic responses, and tests are more reliable if performed while you're still eating gluten.

FODMAPs: Carbohydrates, not gluten, may be the real culprit behind much of our "gluten intolerance," especially that which coincides with digestive disturbance, flatulence, and Irritable Bowel Disorder (IBS). Many different foods contain certain types of carbohydrates that gum up the works in sensitive digestive systems. High FODMAP (Fermentable Oligo-, Di-, Mono-saccharides and Polyols) foods include gluten-rich grains, dairy/lactose,  beans, inulin fiber and inulin-rich root crops, garlic, onions, sugar alcohols like xylitol and sorbitol, as well as some fruits. Studies have shown that 70 percent of people with IBS improved with a low FODMAP diet, and that many with "gluten issues" were actually more reactive to FODMAPs than gluten. Interestingly, FODMAP starches and fibers actually feed beneficial bacteria. But if you're short on the good guys or have an overabundance of the bad, high FODMAP foods ferment in the gut, draw in water, and cause cramping, diarrhea, and IBS symptoms. Solution? Initially, most experts recommend a low FODMAP diet (which can be extremely limiting) until symptoms abate. Give your gut a chance to heal. Then slowly reintroduce individual foods to see which ones you do or don't tolerate. As a practitioner who finds digestive health and the human microbiome fascinating, I feel the FODMAP diet ignores the underlying issue: lack of good beneficial bacteria in the gut. Cutting out FODMAPs just removes beneficial bacteria's food and makes the bad guys less cranky. A low-FODMAP diet may initially stop the irritation, but consider slowly adding sources of beneficial bacteria into your diet (through probiotic supplements, fermented veggies, maybe fermented dairy) as you gradually integrate more high-FODMAP and high-fiber foods into your diet to support your microbiome. Soothing, gut-healing herbs including marshmallow root, slippery elm, and licorice in tea may also help heal gut irritation and damage. You may also find that small doses of fermented or sprouted grains and slow-fermented (think: sourdough, levian) or sprouted grain products are more easily digested.

Glyphosate Reaction: Some gluten-sufferers marvel at how they can travel abroad and eat European pasta and bread with impunity yet feel miserable when they eat it here in the States. Why? We don't know for sure, but one reason could be the way in which grains have recently begun treated by some farmers. Recent research has called attention to the trend of using glyphosate (Roundup) herbicides in grain production and the increase in both Celiac disease and other forms of gluten intolerance. An increasing number of conventional grain farmers are spraying Roundup on their crops just before/at harvest time. This isn't to supppress weeds, it's to increase yield. As the herbicide kills the crop, the plant attempts to reproduce by popping out its seeds/grains. While the practice may not be widespread among all grain farmers, grains treated in this manner are mixed into the grain supply so that any products made with grain are likely to be contaminated. Solution? Buying certified organic products is the only way to be sure your grains are "clean." (I asked the folks at our beloved King Arthur Flour, and they confirmed that even some of their conventional grain farmers use the practice. Very disappointing.) Although officially Roundup and its use on our food is considered safe for consumption, several studies have found that ingestion can damage the gut, aggravate the immune system, cause an imbalance in gut microbes, and a range of other health issues.

Modern Wheat: Years of scientific natural and (to a much lesser extent) genetically modified plant breeding to increase yields now has put wheat on our plate that is very different from what our agrarian ancestors ate. Solution? Some people do just fine with heritage and low-gluten varieties of wheat, including spelt and farro, even though they are still wheat and do contain some gluten.

Glycemic Index of foods high in gluten and wheat tends to be high, meaning that they break down into simple sugars rapidly in your body, causing blood sugar spikes, crashes, and insulin problems. Eating too many high-glycemic foods eventually puts you at a high risk of insulin resistance, pre-diabetes, type 2 diabetes, obesity, sugar cravings, hardening of the arteries, high triglycerides and cholesterol, and high blood pressure. "Fuzzy brain" symptoms may be a result of other types of "gluten issues," but they can also simply mean that your body is not doing well on so many carbs (be them from grains, fruit, processed food, sugar, etc.). Solution? Limit your high-glycemic, high-carbohydrate food intake. When you do eat carbs, aim for whole-food, high-fiber sources such as whole grains, root vegetables, seeds, berries, nuts, and beans. Be sure to pair them with protein and good fats to mellow the sugar rush.

I find that many break their gluten-free experiment with high-glycemic, indulgent junk food like pizza. So much can make your body cranky with that! Instead, try breaking it with just a few whole wheat crackers, a small serving of farro, or one piece of sprouted bread, and be sure to pair it with protein and good fats.

Regardless of your the cause of your "gluten issues," remember to focus your diet on these super healthy, nutrient-dense, and naturally gluten-free foods:

• Organic gluten-free grains including quinoa, millet, amaranth, buckwheat, rice, corn, and certified gluten-free oats
• Winter squash and root vegetables including potatoes, sweet potatoes, rutabega, turnips, beets
• Plenty of green (or red, purple) leafy vegetables
• Fruit, especially berries
• Beans, lentils, nuts, seeds
• Low-mercury, sustainably caught or farmed fish and shellfish
• Good fats from olives, coconuts, avocado, nuts, seeds, and maybe dairy
• Organic whole and fermented soy (tempeh, miso, tofu, edamame) in moderation (if you tolerate it)
• Organic and pasture-raised backyard eggs  (if you tolerate them)
• Organic and pasture-raised dairy in moderation if at all (if you tolerate it)
• Organic and pasture-raised ("grass fed") meat, poultry, etc. in moderation if at all

Most gluten-free packaged foods should be considered a treat and not standard fare. Common GF flours such as tapioca starch, rice flour, etc. are high-glycemic and full of empty calories. You're better off eating primarily (or completely) whole foods that are naturally gluten-free.

Getting Guidance: When in doubt, don't hesitate to seek the aid of an integrative physician, registered dietitian/nutritionist, naturopathic doctor, or herbalist to develop a plan customized for your needs. Several of the Co-op's Wellness Educators specialize in nutrition and gluten-free diets, and many other excellent practitioners can be found in New Hampshire. Doctors, naturopaths, and dietitians can usually order tests to sleuth out Celiac disease, IgG, or IgE allergies, as well as insulin and blood sugar. Remember that these tests tend to be most accurate if performed before you go on a gluten-free diet.


Maria runs Wintergreen Botanicals Herbal Clinic & Education Center in Allenstown. Visit  www.WintergreenBotanicals.com to learn more about herbs and her practice. Her first herbal wellness book is due out from Storey Publishing in March 2016.




The statements made on this blog have not been evaluated by the FDA and are not intended to diagnose, prescribe, recommend, or offer medical advice. Please see your health care practitioner for help regarding choices and to avoid herb-drug interactions.

Tai Chi ~ What, How & Why

By Marcia Wyman, 
Meditation & Tai Chi Instructor & Co-op Wellness Educator

Tai chi is a moving meditation that was created 2,500 years ago. It is based on observations of nature. The moves imitate the movements of the wind, the animals, and the cycle of the seasons.

Tai chi has been studied for more than 30 years by scientists who have concluded that the art form is the best form of non-jarring exercise.

Some of Tai Chi’s Benefits Include...

• Balance: Participants focus on sinking symbolically, their roots into the ground. Warm-ups strengthen the legs, feet, and even the toes for better awareness and gripping power. The slow gentle rocking motion allows the “monkey mind” to be conscious of subtle shifts in posture.
• Flexibility: The moves are slow and graceful, allowing the body to adjust to more movement. The adaptation comes about slowly and is non-abusive to the body. Neurological connections slow down and are more complete and solid through use of the form.
• Strength: An hour of slow moving is much more effective that an hour of jumping around or moving weights to a beat. Tai chi works according to your own ability, which makes it safe and user friendly. 

Each person grows and matures to their own level and at their own pace. Such a progress allows the body to say, “Okay, I’m ready for more strength, more flexibility, more balance,” versus forcing the growth.

I have experienced the recuperative benefits of tai chi. In 2010, I had a stroke due to business and personal pressure. The stroke paralyzed my entire left side. The tai chi instructor suggested that I continue with my lessons. Though I was frustrated, angry, and skeptical, I found that within six months, my body began developing new neurological connects that bypassed the damage of the stroke. I continued taking classes weekly. The total recovery time, for both the body and the mind, was five years. I am living proof that tai chi works.

How Does Tai Chi Work?

Neurological connections are reenforced, and the body adapts according to its own healing timeline. There are no sudden moves to jar the body nor prolonged repetitive moves that might injure the body. Tai chi is not an overnight success. However it has been used to heal, maintain, and improve whole body wellbeing for more than 2,500 years; it must provide relief on some level.

Daily, in the parks in China, people join groups of tai chi practitioners in order to improve, maintain, or boost their immune systems. Using their own life-force energy, participants move their bodies and their minds gracefully, slowly, and serenely, interweaving effective postures that have shown to benefit both mind and spirit.


Marcia runs Inner Peace Tai Chi. Learn more by emailing nesainc@aol.com.

 
The statements made on this blog have not been evaluated by the FDA and are not intended to diagnose, prescribe, recommend, or offer medical advice. Please see your health care practitioner for help regarding choices and to avoid herb-drug interactions.

Easy-Growing Herbs for Medicinal & Culinary Use

By Maria Noël Groves, RH (AHG), Registered Clinical Herbalist & Co-op Wellness Educator

As an herbalist without a green thumb, I assure you, only weeds surpass herbs in ease of cultivation. Many thrive in spite of terrible soil, varying sun, and infrequent watering. Hungry critters lurking in your garden? Not to worry, most herbs rank low on the taste buds of bugs and other browsers, yet they’re utterly delicious to us. Here are some of my favorite herbs – some common, some less well known – that grow easily and provide a bounty of flavor and medicine for your kitchen.

Korean Licorice Mint & Anise Hyssop

These two Agastache mint relatives offer sweet anise-like flavor and tall, beautiful purple blooms that attract beneficial pollinators. (I prefer Korean licorice mint’s flavor, but anise hyssop is a little easier to find.) Snip fresh leaves into salads, add sprigs to flavor seltzer, and dry the leaves and edible flowers for tea or as fennel seed stand-in on your spice rack. It’s amazing infused in honey. Medicinally, it improves resistance to the cold and flu, settles the stomach, and offers antioxidant and anti-inflammatory properties. It prefers full sun and well-drained soil but will grow almost anywhere. It self-seeds rampantly but is easy to pull out or move. Allow a few baby plants to stay around to keep this short-lived perennial going.

Oat Straw

Though more often used as a cover crop, oats can be planted in your unused plots or the back of your garden as a tonic herb. Harvest, dry, and chop the green stalks and tops for pleasant -tasting nutritive tea with more vitamins and minerals than oatmeal. It’s particularly high in calcium, magnesium, and silica and, as such, is often used as a “super infusion” for strong bones. When the seed heads begin to mature, squeeze them and see if you can find some that exude a milky latex. These “milky oats tops” contain alkaloids that calm and nourish the nervous system and are perfect for stress, anxiety, adrenal exhaustion, addiction withdrawal, and attention deficit/hyperactivity issues. This is safe enough for children and blends well with lemon balm and holy basil. The sedative/nervine properties are lost once it’s dried; infuse fresh milky oats in alcohol (tincture) or vinegar. Buy oats in feed stores or get organic oats in seed catalogs as a cover crop. It prefers moderate to full sun and regular watering as it gets established.

Lemon Balm

This lemon Pledge-scented mint family herb spreads by underground root runners and usually survives our winters with gusto. Harvest the leaves for tea (fresh or dry), tincture, infused honey, etc. Lemon balm quells the nervous system while lifting the spirit. Studies have found that just one dose improves both cognition and mood. It also aids digestion and blends well with mint, Agastache, and lemon-flavored herbs.

Holy Basil/Tulsi

This Ayurvedic herb can be grown just like culinary basil – it loves rich, moist soil, heat, sun, and is perfectly fine in a pot. The leaves and flowers provide calm energy that helps your body adapt to stress by balancing the stress hormone cortisol as well as blood sugar. It also reduces inflammation and has many other benefits. Great fresh or dry in any form, and particularly fabulous as tea.

Bee Balm

Any Monarda with a good oregano/thyme flavor and bite will do, but M. fistulosa will knock your socks off! Use leaves and flowers (before powdery mildew overwhelms it) just like oregano for infections – colds, stomach, topical, respiratory, yeast... For coughs and sore throats, a lot of honey softens the bite. Use the flowers as a tasty edible garnish. Bee balm will grow anywhere and can get weedy but is gorgeous and attracts pollinators.

My favorite place to get seedlings 

is at Herb & Garden Day on June 6, 2015, in Concord. Click here for details.

For more details, recipes, and where to get seeds and seedlings, download the lengthy “Backyard Medicine” notes at  www.WintergreenBotanicals.com or come to the class.

The statements made on this blog have not been evaluated by the FDA and are not intended to diagnose, prescribe, recommend, or offer medical advice. Please see your health care practitioner for help regarding choices and to avoid herb-drug interactions.

Gluten-Free & Food Allergies: Fact or Fad?

With Chef & Author Oonagh Williams, Naturopathic Doctor Jacqueline Rho, and Health Coach Kelly Lang

I’m sure you’ve noticed the gluten-free signs in stores, seen allergens listed on food labels, and heard all the media hype about going gluten free. And wondered? Some of you are saying, “It wasn’t like this growing up. What’s happening?"

For a start, regardless of what far too many people say, gluten intolerance/sensitivity/allergy (now known as non-celiac gluten sensitivity) and celiac disease are, in fact, real. BUT, the media and Hollywood have caused problems by touting a gluten-free diet as being healthy (not necessarily!) and as being a weight-loss diet (no, it isn’t). So even though the amount of people medically needing to be following a gluten free diet is under three percent, according to food trade estimates 18 percent of the Americans are now seeking gluten-free fare.

So what’s going on? The way the media has jumped on gluten-free as the latest “thing” has encouraged people to think they need a gluten-free diet for a variety of reasons. On YouTube there is a very clever piece by Jimmy Kimmel asking people if they’re on a gluten free diet and do they know what gluten-free means? Yes, they were on a gluten-free diet. No, they didn’t know what it meant.
For those of us with any form of food intolerance, this is beyond annoying and diminishes the severity of a food intolerance. Reactions can range from death from a peanut reaction to hives from fruit, stomach ache or headache, and many other symptoms.

Dr. Jacqueline Rho, Kelly Lang, and Chef Oonagh Williams will try and help you make sense of the confusions surrounding food intolerance. What tests are available, what tests can tell you, what tests can’t tell you, and possible symptoms. Literally listen to your gut telling you it’s not happy. Listen to your body; everyone reacts differently to different stimulus/stimuli. Empower yourself to live a happier, healthier life.

Spring is here, a good time to relax from some of the stresses of life. Eat healthier, tasty foods, and discover what a difference can be made in your body if you discover that certain foods are not for you. Don’t worry, this doesn’t mean a restrictive diet.

Yeeps! Feeling the Need to Move It & Lose It??

by Maria Noel Groves, Clinical Herbalist & Co-op Wellness Educator

Let's face it: Now that the holidays are behind us, we're all feeling a little overstuffed and undernourished. Most of us know what we need to do - eat better, more vegetables, more exercise -  but it just seems a little lackluster and difficult. (Trust me, I'm not perfect either, so the New Year is a good reminder and opportunity to refresh.) Here are some simple tips to get you on your way:

Get Nutrient-Dense: As yummy as pasta and bread can be, they tend to fall in the (mostly) "empty calorie" category. Let your meals be inspired by fare that multi-tasks with lots of vitamins, minerals, good fats, fiber, protein, and antioxidant and inflammatory action. These include cruciferous vegetables, berries, orange vegetables, greens, seeds, nuts, mushrooms, whole grains, beans and legumes, wild-caught fatty fish, eggs, grass-fed meat in moderation, and yogurt.  Season with citrus, herbs, spices, seaweed, toasted sesame seeds, and a little bit of hard cheese, dark chocolate, or a drizzle of good extra-virgin olive oil. Soups, salads, stir-fries, smoothies, and veggie-based juices make it easy to load up on the good stuff.

Get Inspired: We are bombarded with the sights and scents of tasty but less-than-healthy food via ads and roadside attractions. Surround yourself with healthy cookbooks, blogs, magazines, and websites that remind you how appealing healthy cooking can be. EatingWell.com and its associated magazine and cookbooks are favorites in our house. Also check out VegetarianTimes.com and its magazine and cookbooks. Favorite healthy cookbooks include The Longevity Kitchen,  Power Foods, Andrew Weil's  True Food... Also check out cookbooks by noteworthy authors Ellie Krieger, Christina Pirello, and Deborah Madison. Even if you're not vegetarian or vegan, meatless cookbooks can help introduce you to new healthy recipes to integrate into your kitchen.

On the Go: Cooking meals at home and bringing your lunch to work is the best way to improve your health and stick to a budget. When eating out for special occasions, opt for restaurants that understand real food including the Co-op's Celery Stick Café, Willow's Plant Based Eatery, and Sunny's Table in Concord; Republic and Cafe Momo in Manchester; and Lemongrass in Moultonborough. Also opt for one or none - appetizer, alcoholic beverage, or dessert - to go with your meal and start with a salad. (Beware of salads in chain restaurants - they often pack two to three meals worth of calories!) Check out the menus ahead of time; fried food is less tempting on your computer screen than when the scents are wafting around you. Don't be afraid to split a meal (just tip a little extra) or ask to have half your dish wrapped up to bring home for lunch the next day.

Crunching Numbers: If you want to lose weight, one way to approach it is to measure your portions and count calories. Yes, it's tedious, but it can be eye opening! Take your weight and multiply it by 12. This equals the maintenance calories for the average person, or how much you need to eat to maintain your current weight. Subtract 500 calories per day to lose one pound a week (or 1000 per day to lose two pounds), but don't go below 1200 calories and keep your goals reasonable so that they're easier to achieve and maintain. This is generally 400-600 calories per meal plus one or two 100-200-calorie snacks, but it varies widely from person to person. Click here for more on this approach.

Listen to Your Body: "Intuitive eating" involves paying closer attention to how you feel throughout the day, how hungry you are, and whether or not your body really enjoys the food that you're eating. It's useful in place of or alongside calorie counting. No matter what the numbers say, if you're ravenous, you should eat. (Better yet, eat something nourishing before you get ravenous.) Try to avoid letting yourself get overstuffed after a meal and realize that it's ok to be a bit hungry when you wake up and before meals. How do you feel after you eat particular foods? As time goes on, you'll notice that you crave and feel much better with healthy foods without a rush of excess sugar or refined carbs. (But, if you desperately want that cupcake, intuitive eating says you should have it, in a reasonable portion, and enjoy it.) Local dietician Hilary Warner specializes in this approach, and you can also learn more in the book Intuitive Eating.

Move More: A few things in life positively or negatively impact almost every aspect of health: diet, sleep, stress management, and movement. From a numbers perspective, exercise helps you burn calories to reach weight loss and maintenance goals in an easier, more sustainable way, but the benefits reach far beyond that to improved mood, disease prevention, etc. Any exercise is better than nothing, but certain types of exercise make a bigger impact on calories burned. Some of the best include the gym stair-climber (306 calories burned*), mountain biking (291), cross-country skiing (my favorite!) or running (273),   snowshoeing, biking, jogging or swimming laps (240), or kayaking, gardening, golfing or walking at a brisk pace (171).  Strength-train a few times a week to boost your overall metabolism so that you burn a tad more calories all day long, even when you're not exercising. Strength training includes weight lifting, lunges, push-ups, etc. Certain types of yoga, hiking, and sports incorporate aspects of strength training. *The calories burned are calculated for a 150-pound person doing the activities for 30 minutes.

Enlist Aid: Having someone to enjoy meals and exercise with improve your odds of sticking with a routine and meeting your goals. I'm fortunate to have a supportive husband. I'm the health nut foodie, and I have certainly improved the quality of the food Shannon eats since we met. Cooking dinner together is one of our favorite parts of the day. He's the outdoor enthusiast, and over the years I've taken up hiking, kayaking, cross-country skiing and am dabbling with jogging, and we try to incorporate these activities into our weekend/weeknight play time and vacations. If you live alone or have a less-than-supportive spouse, connect with friends or family members who share your drive. Meetup.com groups are a great way to connect with like-minded adventurous folks, too. When my husband had to study for a big test last summer, I enjoyed connecting with several different kayaking groups and one of my cousins to get out on the water. I have clients who get together to snowshoe with friends every X day of the week in winter. Talk about positive multi-tasking! Social time, time out in nature, and movement, all rolled into fun! Click here for an article on how to have get outside this winter.

Herbs & Supplements for Weight Loss: I really don't believe in magic bullets. I've yet to come across any supplement that is safe and effective enough to impress. All the previous tips are much more likely to get you to your goal while also improving your mood, decreasing inflammation, and preventing a variety of chronic diseases. However, some herbs and supplements can lend a hand to make it a little easier to stick to your routine and lose weight. Some help balance blood sugar, others boost energy, and yet others enhance metabolism or thyroid function. Green tea has the most promise across the board. I love to combine it with holy basil (aka tulsi) for stress-busting, craving-curbing, metabolism-boosting effects as a morning tea. Cinnamon or chai tea (without cream and sugar) after meals serves as blood sugar-balancing dessert. Adaptogenic herbs that help your body adapt to stress - rhodiola, holy basil, ashwagandha, and eleuthero - provide support. Certain nutrients also help: Studies suggest that getting adequate calcium from food or supplements helps us burn calories more effectively. Before taking herbs and supplements, talk with your healthcare provider and check with your pharmacist for interactions if you take pharmaceuticals.

What are YOUR secrets to good health? Share them in the "Comments" section below!

Nutrition & the Holidays

by Dr. Amanda Hegnauer, ND, Naturopathic Doctor & Co-op Wellness Educator

How did it get to be November already? Summer has come and gone. Autumn feels like it’s practically over. And, somehow, the holidays are just around the corner. I propose that now is time to grasp the inevitable and plan for the future so we can enjoy the holiday season in a healthy way!

I am a firm believer in a good plan. By planning ahead we are setting ourselves up for success.

Step 1: Schedule wisely.

Review your social calendar and be consciously aware of what your functions will include. Make time in your schedule to prepare and enjoy your gatherings. Remember, it’s okay to allow yourself a bit of indulgence this holiday season. We all know that we cannot hide from that tin of fudge at the office party.

Step 2: Know your limits.

Try bringing a healthy (but still tasty!) dish to your next gathering. If you have worked hard to lose those five pounds prior to the holidays and know that you will instantly gain them back just from looking at a piece of decadent chocolate cream pie, than perhaps the best plan is to bring something healthy. Do some research, there are many different options for low-calorie, low-sugar desserts that won’t destroy your hard work! Scour your healthy cookbooks or www.eatingwell.com for inspiration.
A few words on sugar. Sugars have a more detrimental effect on weight and cholesterol levels than fats do. The average American consumes 22.2 teaspoons of sugar each day. That’s 335 calories with zero nutritional value. One 12-ounce soft drink has 8 teaspoons of sugar, according to the American Heart Association. This triggers inflammation in your body, which in turn contributes to increased health risks including diabetes and heart disease. Think back on this when you go to have that punch, fun cocktail, or second serving of dessert.

Step 3: Don’t forget good foods.

As we are well aware, food is one of the foundations of the holiday season. This leads us to step three; when considering what your menu will be, please don’t forget good foods. Include good oils, whole grains, nuts, fruit, and vegetables in your dishes. As you are preparing your meal, consider food sensitivities and be considerate of others. Bringing a gluten-free, dairy-free dish – that is still delicious – will be sure to score you an invite to the next social engagement.

Step 4: Balance nutrition & exercise.

The energy that we utilize during exercise is derived from the good sugars and fats that we acquire through good foods. If the balance between these foods are off (perhaps due to too many extra indulgences...), those five pounds that you worked so hard to lose will reappear faster than you can say “Happy New Year.” Find ways to fit in a brisk walk or hike, a run at the gym, or a night dancing with your spouse.

With the holidays rapidly approaching, there are parties to plan, meals to cook, and many blessings to share. By keeping up with your exercise regimen, healthy foods, and naturopathic care, you can let go of the guilt during this most joyous season and enjoy!

Dr. Hegnauer practices Naturopathic medicine at Whole Health Concord. Her specialties include autoimmune disease, chronic fatigue, endocrinology, gastroenterology
and women’s health. Learn more at www.naturalmedicinenh.com.

Superfoods of the Season

by Maria Noël Groves, RH (AHG), Registered Clinical Herbalist & Co-op Wellness Educator

Step back goji berries, chia, and acai. You’re nice and all, but it’s late autumn in New England. Our kitchens are stocked with good-for-you goodies that make up for what they lack in exotic by in affordability, accessibility, and taste. It’s time to look at your seasonal standards in a whole new way.

Pumpkins & Winter Squash

This is the time to enjoy winter squash and pumpkins before storage takes its toll on their flavor and texture. Right now they’re bursting with betacarotene and other carotenoids that bolster your immune system, keep skin supple, and help you stay lubricated during the cold, dry winter. They also improve eyesight, reduce cancer risk, and are good for your heart. Their fat-soluble nutrients will be even more powerful when canned, roasted, simmered into soups, and baked into delicious treats. Think of them as the original gluten-free carb, the likes of which kept the Pilgrims from starving during the first harsh winters. Toast up those seeds for a mineral-rich, high-fiber snack.

Brussels Sprouts

I hope I didn’t lose you at “Brussels” because these petite cabbages are completely transformed into a mouth-watering side dish when prepared properly. Saute them with olive oil or butter (and perhaps a little white wine or hard cider), salt, and pepper. To spruce it up, mix in sauteed mushrooms, garlic, crisp bacon, or dried cranberries. These babies rank among the highest anticancer foods, help lower cholesterol, and give your liver a boost (and, admit it, with cocktail season in full swing, you could use that). Also try one of the newfangled and surprisingly tasty thinly chopped raw Brussels salads.

Apples

U-pick season has ended, but now’s the perfect time to up your daily produce ante with baked apples, applesauce, and other dessert-y treats from apple crisp with whole grain topping to handmade apple pie. Experiment with less and less sugar and let the tangy tart flavor of apples and a sprinkle of cinnamon satisfy your sweet tooth.

Cranberries

Talk about tart! These local fruits pack a wallop in terms of flavor and antioxidant content. Play around with natural sweeteners like maple syrup, OJ, or pomegranate juice concentrate to give them a lift without the usual sugar hit. What will these berries do for you? Besides their famous ability to fend off urinary tract infections, they also fight both arterial and dental plaque, and decrease inflammation. Add them to apple dishes, goat cheese salads, make a fresh cranberry chutney, and more.

Cinnamon & Cardamom

Maybe these super spices won’t grow in our soil like the rest of the seasonal powerhouses, but chances are you already have them in your kitchen, and they will bring your food and health to a higher plane. Almost any culinary spice improves digestion and decreases inflammation. Cardamom is one of my favorites  for kicking up digestive juices while providing a special chai-like flavor to baked goods, soups, baked beans, bacon and ham, smoothies, and eggnog. Cinnamon helps improve your body’s ability to process sugar and insulin while also patching things up in cranky bowels. Simmer a few sticks or let them sit in a thermos for an hour for a surprisingly sweet sugar-free tea that you can enjoy after meals. And, of course, add it to any dish you’d like!

Maria runs Wintergreen Botanicals Herbal Clinic & Education Center in Allenstown. Her first herbal wellness book is due out from Storey Publishing in February 2016. For herbal recipes and more herbal inspiration, visit wintergreenbotanicals.com.

The Three Variables of an Anti-Inflammatory Diet

by Laura Piazza, Recipes for Repair Cookbook Co-Author & Co-op Wellness Educator

When going on an anti-inflammatory diet, we choose to eat foods that can influence how we feel and progress with chronic illness and chronic symptoms. There are three variables to an anti-inflammatory diet, one of which can often be overlooked.

Eating an anti-inflammatory diet can help in many ways because you fuel yourself with nourishing foods, many of which have anti-inflammatory properties. Additionally, you work to remove foods that are said to promote inflammation. These foods often have little to no nutritional value. There is a third variable though, one which many of us don’t know to look for – hidden food sensitivities.

If you have a food intolerance but don’t know it and continue to eat the offending food(s), you will just add to the inflammation that’s already present in your body. This can create or aggravate symptoms. It is especially important to learn of any food sensitivities if you are battling a chronic symptoms or chronic illness, because some of your symptoms and/or inflammation may be dietary. Remove the offending food, and symptoms can either be minimized or even disappear altogether!
Food sensitivities are not the same as food allergies, which are more immediate and can be severe or even deadly. A reaction to a food that you are sensitive to won’t be as severe and can happen hours to days after eating that particular food. The symptoms can vary greatly, which makes it even more of a challenge to determine if the food you ate an hour or a day ago is causing discomfort.

You can identify unknown food sensitivities by going on an elimination diet and keeping a food journal, or by asking your health care provider to perform specialized testing. Once your sensitivities are discovered, it’s essential that you take the appropriate steps to eliminate those foods from your diet in order to have the full benefit of an anti-inflammatory diet.

When you pay close attention to your body, you may find that the foods that cause you distress are common allergens like gluten, corn or dairy, or something more obscure. A few uncommon sensitivities that readers have shared with me are turnips, carrots, and cashews.

To some, the prospect of changing your diet or giving up certain foods feels overwhelming. But this doesn’t have to happen overnight. In breaking old habits and introducing new ingredients into your kitchen, new cooking habits and a healthier way of eating will result. A gradual change will feel less stressful and will allow you to slowly ease into a new way of eating.

One way to ease your fears is to try new recipes or products. If you believe you may be dairy intolerant, for instance, try some recipes or products that are dairy-free. You may be surprised to find that a recipe or product doesn’t taste much different when a dairy-free milk, like almond or rice milk, takes the place of milk.

To exemplify my point that eating allergen-free and/or anti-inflammatory meals can still be appetizing and delicious I have provided an easy-to-prepare, healthy breakfast recipe (see below).

If you suspect food sensitivities and/or want to implement an anti-inflammatory diet into your life, you can view the physician-developed anti-inflammatory/elimination diet featured in our book on our web site, www.recipesforrepair.com. Here you can try over three dozen professionally-developed recipes, all of which were developed for the diet and are identified as gluten-free, dairy-free, egg-free, and/or vegetarian.

Recipe ~ Carrot Almond Pancakes

These pancakes may look a little different than what you’re used to, but they taste sweet, nutty and very satisfying. Top them with a teaspoon of raw honey and some blueberries for a complete breakfast treat. Prepare and refrigerate the pancake batter the night before, so that you can make your breakfast in a few minutes.
Gluten-free, dairy-free, and vegetarian.
Prep: 10 minutes, Cook: 12 minutes. Makes 4 pancakes.

1 cup peeled and grated carrots (2-3 carrots)
¼ cup almonds
1 slice fresh ginger (1/8-inch thick)
1 teaspoon ground flaxseed
2 tablespoons unsweetened shredded coconut
½ teaspoon ground cinnamon
1 egg
¼ teaspoon sea salt
½ teaspoon vanilla
1-2 tablespoons ghee or olive oil
1 teaspoon raw honey
Blueberries (optional)

1. Place the grated carrots in a medium-sized bowl.
2. Place the almonds, ginger and flaxseed in the bowl of a food processor. Pulse 5-6 times until the almonds are finely ground.
3. Add the almond mixture and all of the remaining ingredients, except for the ghee, honey and blueberries, to the grated carrots.
4. Heat the ghee in a small frying pan over medium heat for 2 minutes, or until hot.
5. Pour two ¼-cup portions of pancake batter into the frying pan, and cook for about 3 minutes per side, or until lightly browned. Repeat with the remaining batter.
6. Top with honey and blueberries if desired, and serve hot.

Recipe & photographs reprinted from Recipes for Repair, with permission from the authors. To learn more about Laura and her award-winning anti-inflammatory cookbook, visit recipesforrepair.com

Homeopathy Success Stories in Animal Care

by Dr. Wendy Jensen, D.V.M., Homeopathic Veterinarian & Co-op Wellness Educator

Greetings from Acorn Acre, my own little slice of paradise here in the (currently quite moist) wilds of Bow. I am pleased to share some happy stories from my practice. Yet even though accepting and appreciating my stories, my editor reminded me that the Co-op is all about SELF help. Now that is a trait near and dear to my heart, so why the success stories from a practitioner’s perspective?

Simply this: to show what healing really looks like. Once animal guardians understand what healing from within is truly about, they will be better equipped to assist their beloved animals. Facilitating health is not about using the right remedy to treat an ear infection, it is instead about understanding what is needed to restore the balance at the very core of the patient’s being. This requires letting go of the idea that if we can just get that bad breath to go away or that rash to heal or the flatulence to quit or the eye discharge to stop or the blood glucose to go down then all will be well. It’s not about telling our animals to heal; it’s about asking them what they need in order to awaken their innate ability to restore balance to their physical, mental, and emotional selves.

Homeopathy is a system of medicine based on the principle of “like cures like,” meaning that the curative remedy must match the unique symptom pattern of the patient, rather than a diagnosis label.

One of my favorite cases is a spunky Airedale dog named Jazzy, who was so lame that she couldn’t play her favorite game of fetch. Even walks were limited because she lagged so far behind that her guardians regretted going out in the first place. She had been on multiple pain killers, and had tried many and varied treatments to address the pain, all to no avail. After years of this, at age four she walked “like an old dog,” and her guardians were considering euthanasia, “because that’s no way to live.” But after a few homeopathic remedies spaced over a couple of years, she regained her vital self and was back to chasing balls and swimming in the river. Her last homeopathic remedy was given over two years ago.

Though my case study included all of Jazzy’s previous health records and diagnostics, my success did not hinge on Jazzy’s diagnosis, but instead on finding the remedy that matched her particular unique illness. From a thorough intake consultation and careful follow-ups, the client and I together were able to determine Jazzy’s symptom pattern, indicating her curative remedy. She was not just a lame dog, but a dog with lameness that improved briefly with mild exercise, and also a dog with a puppy-hood history of mucous-y diarrhea. She was not a lap dog, but quite content to join the family and greet visitors. Her remedy had to match all of these states in order to drive out her body’s need to be painful.

Another favorite patient of mine is Sirus, who at the tender age of three years began having seizures, after which he would attack his guardian. If he was a lapdog, this would be problematic enough, but for a 90-pound shepherd, this behavior was positively dangerous. Not wanting to sedate him for the rest of his life, his guardian called me. After carefully planning for her safety, we began treatment, and now Sirus has been seizure-free for the past three years. His last treatment for seizures was given over three years ago. When the vital force directs treatment, there is no need to continually medicate.

Thank you for reading my stories and I hope they pique your curiosity about homeopathy and healing from within!

Dr. Jensen runs Jensen Homeopathic Veterinary Practice in Bow, which includes house calls. Call 603-225-2601 or email jensenhvp@gmail.com to learn more.

Fungi with Benefits: Mushrooms for Food & Health

by Maria Noël Groves, RH (AHG), Registered Clinical Herbalist & Co-op Wellness Educator

In spite of the many cultures in Asia and Europe that adore mushrooms, most Americans are fungalphobes with the exception of an occasional button mushroom gravy smothered steak. This autumn, I encourage you to break out of your plant-loving shell and venture into this amazing kingdom of healing creatures. I consider medicinal mushrooms part of “herbal medicine” even though, genetically, they have more in common with humans than plants. The unique nature of mushrooms is part of the reason why they offer so many healing properties that other remedies and foods do not.

Mushrooms as Food

Mushrooms are unbeatable for fiber and boast a good amount of protein and trace minerals. In fact, it’s 25 times more efficient to get protein from mushrooms than meat, according to herbalist Christopher Hobbs, author of Medicinal Mushrooms. And adding mushrooms to a dish provides a meaty, savory texture and flavor that can replace or stretch meat. Another impressive attribute is their ability to make vitamin D when exposed to the sun or ultraviolet light, much the same way we make vitamin D in our skin. Vitamin D is extremely difficult to get from food and nonexistent in plants. In one test performed by mushroom guru Paul Stamets, vitamin D levels in three ounces of shiitakes jumped from 110 IU to an astonishing 46,000 IU after six hours. If your mushrooms haven’t been “pre-treated” with sunlight, you can place fresh mushrooms, gills up, in the sun for a few hours. All edible mushrooms should be cooked, which helps make certain nutrients and compounds more absorbable and also destroys problematic compounds. Try them sauteed or simmered in soups. Shiitakes are a classic culinary medicinal, but you can also experiment with oyster mushrooms (often available from local sources), maitake (more rare), and an array of specialty dried mushrooms. I love adding them to soup broth.

Mushrooms as Medicine

All mushrooms contain polysaccharides (best extracted through cooking or simmering in water), which stimulate and modulate our immune function in a variety of ways and also tend to lower cholesterol and blood sugar. Alcohol-soluble compounds called triterpenes (which taste bitter) give medicinals like reishi the ability to reduce histamine in allergies and improve oxygen utilization and liver function. You can use them in food or buy them as tinctures or capsules. If you want to make your own remedies, do some research – they require special treatment to get the most benefit.

Preventing Common Infections: Because mushrooms strengthen and modulate immune function, they are a great way to bolster your immune system in expectation of wintertime infections. While some compounds in mushrooms may directly attack viruses and bacteria, mainly they help your immune system work better and smarter. They’re also perfect for people who just keep getting sick or catch every bug that comes their way. Consider reishi, maitake, shiitake, chaga, and blends like Host Defense MyCommunity and New Chapter’s LifeShield Immunity. You can take them as a supplement or simmer them in broths.

Autoimmune & Allergy Support: Our immune-enhancing mushrooms (see above) also help correct an over-reactive immune system, as in the case of allergies and autoimmune disease. Reishi is particularly useful.

Cancer Prevention & Treatment: Many mushrooms improve our immune system’s defense against cancer, the outcome of conventional care, and survival rates. Turkey tails, maitake, shiitake, reishi, and chaga can be a useful adjunct in cancer prevention and treatment. However, you should always work with your oncologist before adding supplements to your regimen.

Lung Support: Alongside their general immune benefits, certain mushrooms strengthen lung health and improve the body’s ability to utilize oxygen. Reishi and cordyceps, in particular, can be used alongside other remedies for asthma, chronic lung infections, and other respiratory ailments to slowly improve respiratory capacity. I have seen good results with Host Defense Cordychi and New Chapter’s Breathe.

Nerve & Brain Support: Recent research on lion’s mane mushroom supports its ability to improve mental clarity amongst the elderly, and practitioners use the mushroom to heal nerve damage.

Energy, Vitality & Stress Response: Reishi and cordyceps are also noted for their ability to improve mental and physical energy and allay some of the effects of stress and aging. Reishi is often called the Mushroom of Immortality and grouped with stress-busting herbs as an adaptogen.

This information is not meant to diagnose or prescribe. Always check with your doctor before taking new supplements.

Maria teaches classes and sees clients at Wintergreen Botanicals in Allenstown. Find lots of information about herbs, health, recipes and more at www.wintergreenbotanicals.com.