Category: Articles and Recipes

Dry Skin Brushing

by Joan Haynes, NMD

Skin is the largest organ of our body.  With regular skin brushing, you help your lymph system to improve its circulation to rid your body of toxins.  It also increases cell renewal by removing dead skin layers and can even reduce the appearance of cellulite.

Buy a natural, not synthetic, bristle brush that is neither too stiff nor too soft.  It shouldn’t scratch, but you should feel some friction against the skin.  Buy a brush with a long handle so that you can reach all areas of your body.

Here’s how to do it.  The whole process should take less than 2 minutes.

  1. Start by undressing just prior to your bath or shower.
  2. You will use the brush to lightly stroke your skin with the movements going toward the heart.  This is the direction your lymph flows.
  3. Start with circular movements on the soles of the feet.
  4. Then brush up the ankles, calves, thighs, buttocks, and lower back.
  5. On the abdomen, begin at the lower right area, then brush in a circular motion up, across, down, and around in a circle a few times.
  6. Next, brush your breasts in circular movements, being careful to avoid your nipples.
  7. Next, brush your hands upward toward your arms and shoulders.
  8. Finish by take a warm bath or shower followed by a cool rinse at the end to invigorate your circulation and stimulate surface warmth.

For best results, do this practice before every shower or bath.  You can also use the power of positive suggestion to send a moment of love to each part of your body that you brush. 

Natural Cleaning Recipes

by Nicole Maxwell, NMD

Adapted from Lauren Cox at Natural Partners

You may have a cabinet somewhere in the house complete with glass cleaner, bleach, abrasive bathroom cleaner, etc. Many conventional cleaning products contain chemicals that can be harmful to your health.  

Try some of these great healthy alternatives.  Put them in glass spray bottles to reduce plastics in the house as well.  You will cut down on chemicals in your home and oftentimes save money!

Here are some interesting facts:

  • An EPA study concluded that the toxic chemicals in household cleaners are 3 times more likely to cause cancer than outdoor air. (https://www.cpsc.gov/Safety-Education/Safety-Guides/Home/The-Inside-Story-A-Guide-to-Indoor-Air-Quality)
  • The EPA found the levels of air pollution inside the home can be two to five times higher (and sometimes even 100 times higher) than outdoor levels. (American Lung Association and 3M survey, 2002)
  • The EPA ranks poor indoor air quality among the top five environmental risks to public health. (American Lung Association and 3M survey, 2002). Here is a link for plants that help improve air quality.

Window Cleaner

¼ cup rubbing alcohol
¼ cup white vinegar
1 tablespoon cornstarch
2 cups purified water

Try plain packing paper to wipe to decrease streaking.

All Purpose Cleaner

½ cup white vinegar
2 cups water
10 drops oregano oil
10 drops clove oil
10 drops lavender oil
10 drops lemon oil

Toilet Scrub

¾ cups borax
1 cup white vinegar
10 drops citrus oil of choice
10 drops mint oil

Wood and Floor Cleaner

1 cup white vinegar
2 oz mild castille soap
3 cups purified water
20 drops essential oils of choice

Wood Polish

¼ cup coconut oil
⅓ cup white vinegar
4 cups hot water

Laminate and Tile Cleaner

1 tablespoon baking soda
2 cups hot water
10 drops citrus oil of choice

Moldy Grout Cleaner

1 part hydrogen peroxide
1 part water
(spray and let sit at least 45 minutes and wipe down with a sponge)

Leather Cleaner

¼ cup white vinegar
¼ cup olive or coconut oil
10 drops essential oil of choice

Air Fresheners

Consider an aromatherapy essential oil diffuser or make a simmer pot. Just add in your favorite oils and herbs to a gallon of water and let it simmer all day. Try lavender, rosemary, lemon or clove.

How The Liver Detoxifies:

Your liver is a workhorse. The work of detoxification is happening everyday, whether you’re “on a cleanse” or not. The liver’s detoxification process is complex, but most simply is divided into two steps, aptly named Phase 1 and Phase 2. This infographic found on www.integrativefamilypractice.com shows an overview of how the liver works.

Pathways and Nutrients:

Phase 1 Detoxification:

The purpose of Phase 1 is to reduce toxicity of chemicals. This process occurs via a special set of enzymes, called Cytochrome P450. Antioxidants is very important for this phase, to neutralize toxic metabolites as chemicals are broken down.

Slow Phase 1 detoxification may occur due to lack of blood flow, sometimes a result of aging or low physical activity. It can also run slow due to deficiency in vitamin and mineral cofactors needed for enzyme function (like riboflavin, niacin, magnesium, and iron). Heavy metal toxicity is especially damaging to this phase. 

Extra fast Phase 1 detox can be problematic as well, especially if Phase 2 is slow; in this case, antioxidants become overtaxed and may cause oxidative damage and/or chemical sensitivity.

Phase 2 Detoxification:

Toxins processed through Phase 1 continue to Phase 2, called conjugation, where a side group is added to improve the body’s ability to eliminate the toxin. There are six main pathways in Phase 2, and some chemicals can be detoxed through more than one. 

  • The Sulfation Pathway:  detoxifies bacterial toxins, Tylenol, BPA, sex hormones, thyroid hormones, neurotransmitters, and xenoestrogens (estrogen-like chemicals).
  • The Glucuronidation Pathway: detoxifies medications like aspirin, food additives like benzoates and preservatives, and some steroid hormones. 
  • The Glutathione Transferase Pathway:  detoxifies heavy metals, solvents, and pesticides.
  • The Acetylation Pathway: detoxifies histamine, serotonin, salicylic acid, tobacco, and car exhaust.
  • The Amino Acid Conjugation Pathway: detoxifies toluene (a solvent), benzoate (a food preservative) and other environmental chemicals.
  • The Methylation Pathway: detoxifies hormones, neurotransmitters, or toxins, by making them water soluble; detoxifies amines (serotonin, melatonin, histamine, tyramine, and all of the catecholamines: dopamine, norepinephrine, epinephrine), phenols (salicylic acid—aspirin, cannabinoids, estradiol, and BPA), and many other chemicals. Genetic mutations in the methylation cycle can cause mental/emotional imbalance, migraines, hormone imbalance, and toxicity.

Important cofactors throughout Phase 2 include B vitamins, especially methylated versions of folate and B12, trace minerals such as iron, manganese, and molybdenum, amino acids like choline, cysteine, methionine, taurine, and others, like magnesium and vitamin C.

Summary:

Liver detoxification is complex! Be cautious about signing up for just any “detox” plan, because it’s very important to keep the liver and all it’s pathways in sync. A great detox takes the individual and symptoms into consideration. If you are interested in trying a detox, working with a Naturopathic Doctor can enhance your results. I’d love to help you choose the solution that’s right for you. Contact me at Boise Natural Health Clinic for your spring detox!

https://www.integrativefamilypractice.com/blog/liver-detoxification

The Low Down on Lipids

by Nicole Maxwell, NMD

Approximately 50% of patients experiencing a heart attack or stroke have “normal” cholesterol levels.  What does it mean to have “normal” lipid levels?  What parameters might be better to check to accurately identify your risk?  

The risk of developing heart disease has traditionally been assessed by measurement of LDL-C (low-density lipoprotein cholesterol; the carrier of “bad” cholesterol) and HDL-C (high-density lipoprotein cholesterol; the carrier of “good” cholesterol). The “C” portion in LDL-C stands for calculation.  Unfortunately, this is not a true value but a calculation based on total cholesterol, triglycerides and HDL-C.  Moreover, the LDL-C is known to be inaccurate, particularly as triglyceride levels have risen with obesity, glucose intolerance and diabetes.  

At BNHC we do comprehensive screenings, including:

  • LDL-P: The “P” stands for particle and we can now measure the LDL directly instead of using a calculation.  The higher the LDL-P the more particles there are in your bloodstream which can build up in the arteries and cause heart disease.
  • VLDL-P: These particles are smaller than LDL-P and can get into the artery walls where dangerous plaque forms.
  • HDL-P: Direct measurement of the HDL particles, which tend to be protective.  HDL-P was found to be a better predictor of cardiovascular disease than HDL-C in many studies.
  • Ox-LDL or oxidized LDL: Plaque-specific and directly involved in atherogenesis and late stage atherosclerotic plaque instability and rupture.
  • Apolipoprotein B (Apo B): This is the sole protein constituent of LDL and a stronger cardiovascular risk factor than LDL-C
  • Lipoprotein a (LpA): This is a particle that carries cholesterol and is inherited from one or both of your parents.  High levels increase one’s risk of atherosclerosis, cardiovascular disease, peripheral vascular disease and is a leading risk factor for strokes.
  • And more:there are even more parameters we can test to create a better picture of your personal cardiac risk, such as CRPhs a marker for inflammation. 

For a more accurate understanding of your true heart health, consider a comprehensive risk assessment with Dr. Nicole Maxwell at Boise Natural Health Clinic.

Homemade Electrolyte Drink

Recipe

In a large glass such as quart jar:

  1. Filtered water (and optional ice).  Fill 9/10ths of the way full. 
  2. Sugar sweetened beverage such as lemonade*.  Fill remaining 1/10 of jar. 
  3. ¼ – ½ tsp pink Himalayan salt or commercial electrolytes**.

The Importance of Electrolytes:

Electrolytes are minerals in your body that have an electric charge.  They are in your blood, urine, tissues, and other body fluids. Electrolytes are important because they help

  • Balance the amount of water in your body
  • Balance your body’s acid/base (pH) level
  • Move nutrients into your cells
  • Move wastes out of your cells
  • Make sure that your nerves, muscles, the heart, and the brain work the way they should

Sodium, calcium, potassium, chlorine, phosphate, and magnesium are all electrolytes. You get them from the foods you eat and the fluids you drink.

https://medlineplus.gov/fluidandelectrolytebalance.html

Notes:

* The sugar here is important especially if you are already dehydrated or have a headache or muscle cramps.  The sugar speeds up the rate of absorption of the electrolytes.   I like organic lemon or limeades sold in glass jars.  Do not use an artificial sweetener.  You can make your own lemonade using honey and fresh lemons.

** There is unfounded fear and misconceptions about salt.  Most adults need up to 1 teaspoon a day.  If you aren’t eating many processed foods, you need to add it to your diet, especially if you have any adrenal issues.  If you have salt-sensitive hypertension, you may need more potassium and magnesium than sodium. 

Drinking with a reusable straw helps people drink more.  Look for fun and functional lids and straws at your grocery store made for mason jars.  These make it easy to carry with you.

Homeopathic Acute Remedies for Coughs

By Nicole Maxwell, NMD

Homeopathy is a safe, gentle, and natural system of healing that works with your body to relieve symptoms, restore itself, and improve your overall health.  Homeopathic remedies are extremely safe to use, even with very small children and pets. They have none of the side effects of many traditional medications, are very affordable, are made from natural substances, and are FDA regulated.  Great for the home medicine kit! 

Generally speaking, coughing is perfectly normal. A cough can help to keep your throat clear from phlegm and other irritants. However, sustained coughing can also be symptomatic of a number of conditions, such as a viral or bacterial infection.  Homeopathic medicines are often effective in treating the acute symptoms of coughs, though professional care is usually necessary to achieve a deeper level of cure of chronic respiratory problems.  

Below are several remedy choices.  A person does not need to have all the symptoms in a remedy profile for it to be the right fit.  

Dosing:

Boise Natural Health Clinic and most health food stores carry 6c and 30c potencies.  If you have the option, start with 6c.  

Acutely ill patients need more frequent repetitions whether the remedy is high or low potency. Don’t be afraid to repeat or change remedies frequently in this situation.   “Frequently” means every few minutes in urgent situations and perhaps every 3 to 4 hours in less urgent situations. The frequency should taper off as the patient recovers.

Homeopathic remedies come in small pellets and can be taken in water as well as dry under the tongue. The most common way to take them in water is to simply put a dose into a drinking glass of water.  Acutely ill patients may sip or take a teaspoonful as frequently as needed, usually stirred before each dose.  The pellets do not need to be completely dissolved first. This is an effective way to give patients relief while also stretching the supply of the remedy.

ACONITUM: These patients wake from sleep with a dry, hoarse, croupy cough, which tends to be worse at night and after midnight. They are apt to develop a cold or cough during dry cold weather. Along with their dry cough, they will have a dry mouth and shortness of breath. They are usually very thirsty. The cough is worse from being cold, drinking cold water, from tobacco smoke, lying on either side, and at night, especially after midnight. This remedy is very commonly given for the initial stages of croup, bronchitis, pleurisy, and pneumonia. These patients are often restless and anxious.

BRYONIA: When a common cold starts with a nasal discharge and then moves down into the chest, Bryonia is often given, especially when the cough is dry and worse by motion or breathing in. It is painful to move and to inspire, so these patients tend to hold their chest as they breathe in order to limit the motion of the chest. The cough is also aggravated by warm rooms and during or after eating. These patients tend to be sensitive to drafts and are always catching cold. They may feel some tickling in the larynx which irritates the cough.

PHOSPHORUS: These patients have a dry hard cough, sometimes with a persistent tickle felt behind the sternum. The cough is aggravated by lying down, especially on the left side, and they are wakened at night and need to sit up to cough. They are also aggravated by talking, moving, going from a warm room to cold air, or from strong odors. To decrease pain from coughing, they usually hold their chest. The tightness in their chest is relieved by the warmth of a bed. They crave ice drinks. Their illness exhausts them, and they sometimes have an empty, all-gone feeling or burning in the chest. Their nasal discharge may have some blood streaked in it, and they may become hoarse. This medicine is commonly given in more serious respiratory conditions like pneumonia.

PULSATILLA: This remedy is related to some characteristic cough symptoms, but it is more commonly prescribed based on a patients’s general characteristics. The cough symptoms are aggravated in a warm room or warm weather, by lying down to sleep, and at night. Walking in the cool air provides some relief. Also, the patient must sit up in bed to breathe better. Typically, she has a dry cough during the day, and a productive cough with yellow or greenish expectoration at night and upon waking. The key general characteristics of Pulsatilla patients are that they are affectionate, moody, weepy, indecisive, and always seek to please others. They crave affection and sympathy and cannot get enough of it.

RUMEX: The most distinctive characteristic of patients who need this remedy is that their cough is extremely sensitive to cold air. They may even place a blanket or towel over their head to avoid breathing cold air. They experience a tickling in the throat and an irritation below the larynx that is aggravated by touching or pressing the pit of the throat. They have a dry cough and usually become hoarse. They are aggravated in the night and by motion and feel better in warmth.

SPONGIA: This remedy is one of the primary medicines for a dry, barking, croupy cough. The air passages are dry, the sputum is absent, and the voice is hoarse. The coughing can be exacerbated by cold air, warm rooms, tobacco smoke, talking, lying with the head low, drinking cold fluids, or eating sweets. Warm food or drinks, even in small doses, provide some relief, as does sitting up and leaning forward. This remedy is considered a second stage croup remedy, after Aconitum and before Hepar and Kali bic.

To get help with selecting the correct remedy for you and additional supportive therapies call Boise Natural Health Clinic to schedule an appointment at 208-338-0405.

Sources:

Heartburn – Get Relief with Naturopathic Medicine


by Joan Haynes, NMD

Up at night with heartburn?  Worried about the side effects of acid blocking prescriptions?  Learn what other options you can explore to tame the discomfort and optimize your digestion and thereby your overall health.

Conventional medicine offers patients little insight into the cause of heartburn and instead puts a band aid on the problem by prescribing stomach acid-blocking medications such as Pepcid and Nexium.  Often patients take these medications for many years, leading to nutritional deficiencies and diseases such as osteoporosis and dementia. There are other options. 

Here are factors your naturopathic physician considers in patients with heartburn:

  • Evaluate food and lifestyle factors
  • Improve digestion
    • Consider enzymes, bitters, bile acids
    • Asses stress reduction needs
  • Correct nutritional deficiencies
  • Screen for gallbladder and pancreatic problems
  • Soothe and repair inflamed tissue with natural remedies
  • Screen for H. pylori and dysbiosis – imbalance in the gut flora
  • Evaluate for hiatal hernia
  • Promote smoking cessation if needed
  • Evaluate if weight loss is needed
  • Screen for more serious diseases such as ulcers or inflammation in esophagus

Reducing or eliminating acid blocking medications can be uncomfortable and even impossible without laying the proper foundation for healing.   It often helps to get professional help through the many variables – the naturopathic physicians at Boise Natural Health Clinic can all help navigate your way to pain-free digestion. 

Oven Roasted Brussels Sprouts with Variations

from Kara Ferguson, Finance Manager

I love Brussels Sprouts – and this is such a quick way to make them.  Adapted from Whole Foods Market recipe.

Ingredients:

  • 1.5 pounds Brussels sprouts, trimmed and halved lengthwise
  • 3 tablespoons extra-virgin olive oil or melted coconut oil
  • 1 teaspoon fine sea salt
  • 1/2 teaspoon ground black pepper

Directions:

  1. Preheat oven to 400°F.
  2. In a mixing bowl, toss trimmed and halved Brussels sprouts with oil, salt and pepper.
  3. Place on a rimmed baking sheet and cook for 30 to 35 minutes stirring/flipping once or twice. Cook until deep golden brown, crisp outside and tender inside. Loose leaves will be especially brown and crispy.
  4. Transfer to a bowl and serve.

Variations:

Rosemary Parmesan Brussels Sprouts
Add 1 tablespoon chopped fresh rosemary to Brussels sprouts before roasting. During the last 5 minutes of roasting, add 1/4 cup pine nuts. Stir well and continue roasting until Brussels sprouts are tender. Before serving, toss with 1/4 cup shredded parmesan cheese.

Cranberry Pecan Brussels Sprouts
During the last 5 minutes of roasting, add 1 cup dried cranberries and 1/4 cup pecan pieces. Stir well and continue roasting until Brussels sprouts are tender.

Brussels Sprouts and Kale Salad
After roasting, allow Brussels sprouts to cool to room temperature. Toss with 4 cups baby kale mix, 1/4 cup crumbled goat cheese and 1/4 cup balsamic vinaigrette

Turkey Broth

from Denise Bartus, Office Manager

When you are done with your holiday turkey, save the carcass.  Here’s an easy way to make turkey broth in an insta-pot.

Recipe by Pressure Cook Recipes at https://www.pressurecookrecipes.com 

Prep15 mins

Cook2 hrs

Servings – 10 cups

Ingredients

  • 2½ pounds or more roasted turkey bones
  • 3 tablespoons olive oil, divided
  • 10 cups cold water
  • 2 medium onions, diced (keep the outer layers)
  • 3 celery stalks, diced
  • 3 carrots, diced
  • 6 garlic cloves, minced
  • 2 bay leaves
  • 1 teaspoon whole black peppercorn
  • A pinch of dried rosemary
  • A pinch of dried sage
  • A pinch of dried thyme
  • Optional: 1 tablespoon apple cider vinegar

Instructions

  1. Optional Flavor Enhancing Step: Toss turkey bones & carcasses with 2 tbsp olive oil. Roast them in a preheated 450°F oven until browned (about 30 – 45 minutes).
  2. Prepare Pressure Cooker: While the bones are roasting in the oven, heat up your pressure cooker (Instant Pot users: press Sauté button and click Adjust button to Sauté More function). Make sure your pot is as hot as it can be (Instant Pot: wait until indicator says HOT).
  3. Sauté Onion and Garlic: Add 1 tbsp of olive oil. Then, add diced onion in the pressure cooker. Sauté for roughly a minute until soften. Add minced garlic and sauté for another 30 seconds until fragrant.
  4. Sauté Celery and Carrot: Add in chopped celery and carrot. Sauté until the vegetables are slightly browned (roughly 10 minutes). At the 5 minutes mark, add in 1 tsp whole black peppercorn, all the herbs, and 2 bay leaves into the pressure cooker.
  5. Deglaze: Add ½ cup cold water in the pressure cooker and deglaze by scrubbing the flavorful brown bits off the bottom of the pot with a wooden spoon.
  6. Pressure Cook the Turkey Stock: Add all the roasted turkey bones and 9.5 cups cold water into the pressure cooker. If you are using apple cider vinegar, add in 1 tbsp. Close lid and pressure cook at High Pressure for 45 – 60 minutes + Natural Release. Open the lid carefully. Full Natural release will take roughly 1 hour. You can do a 30 minutes natural release if you like.
  7. Strain & Store the Turkey Stock: Strain turkey stock through a fine-mesh strainer. Let it cool to room temperature and refrigerate overnight. Skim off the layer of fat on the surface of the stock.

 

Storage Duration: keep in the fridge for 3 to 5 days; freeze for up to 6 months.

Ruby Beets with Balsamic Glaze & Fresh Herbs

from Joan Haynes, NMD

Potent antioxidant powerhouses, the mighty beet will bring a splash of color and rich flavor to your harvest table.

Recipe from www.organicvalley.coop

Servings: 8

Ingredients:

3 pounds beets – scrubbed and trimmed
2 tablespoons balsamic vinegar
2 tablespoons maple syrup
2 tablespoons organic butter (if dairy sensitive substitute gee or non-dairy butter)
2 teaspoons tamari soy sauce
fresh herbs (for garnish)

Instructions:

  1. In a large saucepan, cover beets with lightly salted water by 1 inch. Simmer beets, covered, 30 to 35 minutes, or until tender, and drain in a colander.
  1. Cool beets until they can be handled and slip off skins and stems. Cut beets lengthwise into wedges. Please note: beets may be prepared up to this point 2 days ahead. Just cover and place in the fridge. Bring beets to room temperature before proceeding.
  1. In a large skillet, stir together the balsamic vinegar, maple syrup, and Organic Valley Salted Cultured Butter. Add beets.  Over moderate heat, cook beet mixture with salt and pepper to taste, until heated through and coated well.

Serving Suggestions:

Choose one of the following fresh herbs to enliven the senses of your holiday guests:
~Thyme – use 1 teaspoon
~Rosemary – use 1/2 teaspoon
~Basil – use 2 teaspoons or more
~Chives – to taste
Rinse the herbs well, pat dry, reserve beautiful sprigs for the garnish. Finely chop and sprinkle herbs over the beets.
Toss gently, garnish and Enjoy!