That’s why we are starting a group focused on coming together in communion and conversation to dig a little deeper and get clear about how we want to feel in the New Year and beyond.
Here’s the scoop:
Dr. Liz Orchard, ND (founder of Be Well Natural Medicine) and Michelle McGlade, LAc (owner of Bellacu) are co-hosting The Desire Map Book Club of St. Paul, launching on January 7, 2014 at 7pm as part of Danielle LaPorte’s World’s Biggest Book Club. We’ll be focusing on Danielle’s book, The Desire Map (if you’re not familiar with Danielle’s book or her inspirational website, you can check her out HERE).
Using The Desire Map as a jumping off point, we are going to delve into soulful conversation and community – 2 of our favorite things. So, bring your list of desires, goals, gratitudes, and intentions for the New Year.
If you are interested in joining our group online, please join our private Facebook group HERE.
If you want to join us in person, RSVP HERE. Space is limited, but tickets are FREE. If you can’t make it for the launch in January, our Facebook community is a great way to connect and future monthy meetings will be announced there as well.
With life-affirming light,
Dr. Liz Orchard
P.S. An all new version of The Desire Map is being released tomorrow (Dec 3rd) on Danielle’s website – exciting stuff!Read More
When I’m feeling a little down about the cold weather in Minnesota, I fire up the oven and start baking. The star of my baking recipes this month is PUMPKIN for obvious seasonal reasons and because it’s loaded with nutrients. It is a vegetable after all, so if I can turn vegetables into sweet treats that even the pickiest of eaters can enjoy, I feel pretty awesome about my chances of someday becoming a competitor on my imagined future favorite TV show featuring Gordon Ramsey (of Master Chef) getting as intense about nutrition as he is about all other culinary matters. The cooking challenge he’d present would be “Create a healthy gluten free vegan dessert in under 30 minutes!” and I’d whip up a batch of these Gluten Free Vegan Pumpkin Muffins – WIN!
Even without the imagined win, these muffins are a real treat. Why vegan? The 3 most common food allergies are dairy, egg, and gluten, so by avoiding all 3, it is my hope that most people can enjoy these scrumptious muffins. If you are not sure whether or not you have a food intolerance, I’d recommend asking your Naturopathic Doctor about getting tested. Identifying and removing a food intolerance can not only help your digestion, but also improve energy, mood, weight, and eliminate various health issues such as headaches, joint pain, acne, and more.
Gluten Free Vegan Pumpkin Muffin Recipe
1 cup pumpkin puree (canned, BPA-free lining)
1 1/2 cups all-purpose gluten-free flour (I use Bob’s Red Mill)
3/4 cups organic unrefined sugar
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoons ground cloves
1 teaspoons ground cinnamon
1 teaspoons ground nutmeg
1/2 teaspoon ground allspice
1 teaspoon salt
1/3 cup oil (I used a combo of grapeseed oil and coconut oil)
1/3 cup water
1 very ripe banana mashed well
Optional add-ins that make the recipe even more nutritious: 1 Tbs flaxmeal, 1/2 cup raisins, 1/2 cup grated carrot
- Preheat oven to 350 degrees F (175 degrees C). Grease 12 muffin cups or line with paper muffin liners.
- In a large bowl, stir together flour, sugar, baking soda, baking powder, cloves, cinnamon, nutmeg, allspice and salt. In a separate bowl, beat together 1 cup pumpkin puree, vegetable oil, mashed banana and water. Stir pumpkin mixture into flour mixture until smooth. Mix in optional add-ins. Scoop batter into prepared muffin cups.
- Bake for 20 to 25 minutes, until a toothpick inserted into the center of a muffin comes out clean.
I will post a photo next time I bake them, but wanted to get this recipe out to the masses before Thanksgiving draws nearer.
And a few more sweet pumpkin recipes from other healthy foodies:
Dr. LizRead More
It turns out our moms were right! Breakfast really is the most important meal of the day.
Choosing to eat a balanced, healthy and filling breakfast will help you begin your day full of energy to take on whatever may be ahead. The key to a balanced breakfast is to make sure you have sufficient amounts of protein and healthy fat.
Eating a balanced breakfast not only sets you up for a day full of energy, but it also kicks starts your metabolism for the day. Stumped on what to make? Here are some healthy breakfast ideas that are fast, easy, and most definitely delicious.
Eggs and Veg:
Chop up a variety of your favorite veggies and sauté. Scramble 2 eggs into the veggies or serve them over easy on top of the veggies. Add some avocado slices for a boost of healthy fat, protein and fiber.
Pancakes are the ultimate breakfast comfort food. Typically they would be off the healthy living menu. But these pancakes are perfectly balanced and will keep you energized all morning.
- ¼ to 1/3 cup gluten free oats, brown rice flour, almond flour, or your favorite flour
- 1 tbsp chia seeds
- 1 tbsp ground flax
- ¼ cup unsweetened pumpkin
- ½ cup greek yogurt (optional)
- 1 egg (add 2 eggs if omitting yogurt)
- Stevia to taste
Blend all ingredients together. Let sit 5 minutes so batter can thicken. Cook as you would regular pancakes. Top with butter, almond butter, coconut butter or coconut oil.
Tired of eggs or needing to avoid them? Check out some of these eggless ideas:
Green Super Smoothie:
Most of the smoothies available at restaurants and coffee shops are loaded with sugar and are not balanced with protein or healthy fats. They frequently contain too many processed carbohydrates and often minimal amounts of protein. Smoothies made at home are a wonderful way to get a quick balanced breakfast when you are short on time.
Try this recipe to super charge your breakfast and your energy level. It’s important to make substitutions to the recipe according to your tastes. Be creative, have fun and find a recipe that works best for your tastes. Just remember to include protein and healthy fat in each smoothie.
- 1 cup coconut milk or other healthy milk substitute (see this homemade almond milk recipe)
- BIG handful of spinach (I promise you can’t taste it)
- 1 banana (and/or any other fruit you love – be creative – try berries, kiwi, pineapple, mango)
- 1 tbsp chia seeds
- ¼ to 1/3 avocado
Blend until smooth and creamy. Optional add-in ideas: Nourish Me Superfood (loaded with protein, healthy fat and probiotics), a scoop of nut butter, or your favorite protein powder to keep you full longer. Other protein options include enjoying a hardboiled egg or chicken sausage on the side (see recipe below).
Can’t find a chicken or turkey sausage you love? Try this homemade recipe.
- 1 ½ pounds ground turkey or chicken
- ½ tsp salt
- ¾ tsp pepper
- 2 garlic cloves, minced
- 1 tbsp dried parsely (or 3 tbsp fresh)
- 2 tsp dried sage (or 2 tbsp fresh)
- 1 tsp fennel seed, crushed
Mix all ingredients together in a large bowl. Form into patties and cook in large skillet. Delicious with sauteed greens and avocado.
And a few other recipe finds from some fellow healthy food bloggers:
Eggless paleo breakfast ideas from Carrots ‘N Cake
15 Egg-Free Breakfast ideas from Balanced Bites
Make Ahead No-Oatsmeal from The Paleo Mama
*Your turn! What is your favorite healthy, fast and delicious breakfast?Read More
It’s just becoming audible now, but the stirrings are significant.
A grassroots transformation in health is underway. It’s driven, largely, by these stark facts: nearly two-thirds of Americans are overweight or obese…tens of millions are afflicted by chronic conditions such as high blood pressure and diabetes…and 70% of us report suffering from stress (which itself can lead to such problems as heart disease and depression). At the grassroots, though, 40% of Americans are taking greater control of their health by using holistic medicine. And, a small but growing number are seeking care from the “general practitioners of holistic medicine” known as naturopathic doctors.
This movement is reflected at the national level. On September 10, the US Senate unanimously approved a resolution that establishes October 7-13, 2013 as Naturopathic Medicine Week. Congress thereby recognized the ability of naturopathic doctors to “provide safe, effective, and affordable health care” and urged Americans to learn more about this form of medicine. So, this week is a good time to visit a naturopathic doctor (ND) and size up whether her or his approach is potentially a fit for you.
The building blocks of health include balanced nutrition, sufficient exercise, quality sleep, stress management, proper hydration, breathing patterns, and emotional health. Though these aren’t in themselves revolutionary, the naturopathic approach, which emphasizes the body’s inherent self-healing ability, is a clear change. In an era when prescribing drugs or recommending surgery is a reflex action for many doctors – and patients themselves see drugs or surgery as ‘the’ way to banish symptoms – an approach that highlights the causes of illness and equips people with an understanding of their body as a functional system is, indeed, revolutionary.
Tracy Gaudet, MD, director of patient-centered care at the Veterans Health Administration, characterizes naturopathic medicine as “a huge answer for the country….at a pivotal transformational moment” in health care. Why is that moment now? Well, consider that the US spends far more per capita on health care than any other nation, yet we rank just 37th in life expectancy. Our fast-paced, high stress, “Big Gulp” lifestyle has brought about a plague of chronic illness and an immense focus on sickness management rather than maintenance of wellness. More than 75 percent of health care costs stem from preventable chronic illnesses.
Naturopathic doctors have actually been around for decades; Dr. Gaudet calls us “pioneers… who have been practicing integrative medicine all along.” Today, 4,400 NDs hold a license, having graduated from accredited 4-year naturopathic medical schools. As an ND myself, I’m trained to treat a full range of illnesses – and what I thrive on is working closely with my patients, guiding them toward a restoration of health. NDs in general use a range of non-invasive approaches such as botanical medicine, mind-body medicine, lifestyle counseling, and nutrition counseling. My profession aims to be the kind that Gaudet envisions as the future of medicine – focused on the whole person and empowering him/her to take a more active role in maintaining good health.
The symptoms of chronic illness, and the costs, are spiraling all around us. It’s instructive to realize that disease-causing pathogens are no longer the only or main threat to health. We are: our lifestyles, our love of fast food, caffeine, sugar, fat and, in general, life in the over-stimulated lane. People are discovering, though, that natural medicine is a better way than prescription drugs and surgeries to get on a healthier path.
If you are a patient, Be Well Clinic thanks YOU for choosing us to guide you on your wellness journey. We feel honored and blessed to be a part of your personal health care revolution!Read More
With the fall weather quickly reminding me that I live in Minnesota again, I’m busting out the favorite fall recipes for ya’ll.
My version of Curried Red Lentil Dal with Coconut Basmati Rice is always a big hit. Just writing those words makes my mouth water. My favorite part about it is that the leftovers are even more delicious after the flavors have had time to luxuriate with one another overnight. And the rice…well, it’s magical. Seriously, how does something SO SIMPLE taste SO GOOD?
I’m convinced it’s magic, which everyone could use a little more of in their life
Curried Red Lentil Dal
1.5 cups lentils (rinsed)
4 cups water (or a little less if you want it less soupy)
2 Tbs olive oil
1 onion (diced)
2 sweet potatoes (cubed)
2 red or green peppers (diced)
1-2 Tbs red curry paste (depending on how spicy you like it)
1 tsp cumin
1-2 Tbs grated ginger
3 handfuls of spinach leaves
sea salt to taste
Boil lentils in water until soft, about 15 minutes. In the meantime, heat a heavy stockpot over moderate heat and then add oil to coat the bottom. Cook the onion with a sprinkling of salt, stirring occasionally, until golden. Add sweet potatoes, peppers, and ginger and cook for 2-3 minutes more. Add cumin and curry paste and cook over low heat for 1 minute.
Once lentils are cooked, puree for about 30 seconds in blender or food processor. Then add lentil mixture to stockpot mixture and bring everything to a boil. Reduce heat and simmer, covered, stirring occasionally, for about 15-20 minutes until sweet potatoes are soft. Stir in spinach and salt to taste. Laddle over Coconut Basmati Rice (recipe below).
Coconut Basmati Rice
1 cup white rice
1 cup coconut milk
1 cup water
1 cinnamon stick
1/4 cup currants
1/2 tsp turmeric
This is simple: Make rice as usual, but use water and coconut milk to boil the rice (instead of just water) and the above add-ins once the rice is simmering.
Another recipe I find quite magical because of how EASY it is to make is Copy Cat Stew ala Mississippi Market’s very own self-proclaimed “food snob”, Liz McMann. It’s quick and healthy. I substitute almond butter for the peanut butter to make it an anti-inflammatory meal.
So make some magic in your kitchen tonight! You’ll be glad you did.
Dr. LizRead More
It will help keep hormones like estrogen and progesterone balanced and prevent or reduce PMS, breast and cervical cancers, menopausal symptoms, and osteoporosis, to name a few ways that hormone imbalance affects most women’s health.
Many women will ask in disbelief ”How can it be so simple? Just one thing?”
Simply YES. It is so simple that we believe it to be genius. Here it is….
At mealtimes, half of the plate should be covered by VEGETABLES!
Not just any vegetables will do, specially the ones in the Brassica family because of their specific ability to help detoxify and eliminate excess estrogen.
Common examples of Brassica vegetables include:
(NOTE: If you have a thyroid disorder, do NOT eat these veggies RAW…you need to cook them because they could negatively affect thyroid function when consumed raw.)
Now that we’ve shared this bit of nutritional wisdom for women, we’d also like to share our favorite Brussel sprout recipe…an easy side dish even the biggest Brussels sprouts haters will enjoy, via Be Well Philly.
Roasted Brussels Sprouts and Sweet Potatoes
Serves four to six as side dish
3 medium to large sweet potatoes, chopped into 1 to 2 inch pieces
1 pound Brussels sprouts, trimmed and halved *
1/4 cup plus 1 tbsp. extra virgin olive oil
Sea salt, to taste
Black pepper, to taste
1/4 cup dried cranberries or cherries
*To prepare sprouts, give them a quick rinse. Next, chop off the nubby end, about 1/2 inch. Slice in half vertically, and they’re ready to go!
1. Preheat oven to 425 degrees.
2. Place sweet potatoes on a parchment lined (or well greased) baking sheet. Drizzle with two tbsp. olive oil until potatoes are evenly coated.
3. Sprinkle sea salt and pepper (at least 1/2 tsp. salt, 1/4 tsp. pepper or more).
4. Place in preheated oven for 15 minutes before adding sprouts.
5. To prepare sprouts, evenly spread about 1 tbsp. olive oil on parchment lined baking sheet. Sprinkle olive oil with at least 1/2 tsp. sea salt, or more to taste. Place sprouts on sheet, cut side down. Drizzle another 1 tbsp. olive oil over the backs, and sprinkle with a bit more salt and pepper if desired.
6. Place in oven when the timer goes off (15 minutes after potatoes went in). Reset oven timer for 25 minutes.
7. Place dried cranberries/cherries in a mixing bowl with remaining 1 tbsp. olive oil.
8. Cook until timer goes off or potatoes are soft and golden brown and sprouts are turning golden. Remove and place vegetables in the mixing bowl. Let sit for about five minutes, then stir to combine.
9. Taste and add salt and pepper as needed. Serve warm.
Please enjoy and share with others.
To your health,
Dr. Crystalin Montgomery, ND, LAc uses naturopathic medicine and acupuncture to enhance the effectiveness of cancer treatments and improve recovery. She currently sees patients at our St. Paul location.
Approximately 1 in 2 people will be diagnosed with cancer at some point in their life. As cancer becomes more common, cancer research has expanded and treatments have become more effective at extending the lives of those with a diagnosis.
Despite the development of technology and pharmaceutical agents that are able to specifically target different cancers, side effects from chemotherapy, radiation and post-surgery are still a common occurrence among cancer patients. In order to minimize these side effects and enhance the effectiveness of conventional therapies, more and more people are turning to complementary therapies, such as acupuncture. The latest estimate, according to the National Cancer Institute, found 89-90% of people with cancer utilize complementary therapies.
According to the National Cancer Institute, there is “good, scientific evidence” that acupuncture is effective at relieving some of the side effects experienced by individuals undergoing conventional cancer therapies. Below is a breakdown of how acupuncture can enhance the effectiveness of your conventional therapies and support you during your journey with cancer.
Boosts immune function and blood cell counts – studies have shown acupuncture improves lymphocyte and natural killer (NK) cell activity (important types of white blood cells) and supports immune function so that patients are able to complete their full chemotherapy regimens.
Improves overall quality of life – individuals receiving acupuncture often report an improvement in anxiety and feelings of depression.
Nausea and vomiting – acupuncture can help reduce nausea, which is essential to rebuilding stamina and immune system function.
Pain – studies have shown acupuncture to help both decrease pain as well as amount of pain medication needed by those undergoing conventional treatments.
Fatigue – those who receive acupuncture often report a feeling of increased energy, allowing them to continue with conventional therapy.
Hot flashes – those who receive regular acupuncture see an improvement in hot flashes. The Journal of Clinical Oncology reported that acupuncture was “just as effective as (the medication) venlaxafine for management of vasomotor symptoms…and caused fewer side effects.”
Other side effects – individuals receiving acupuncture often report an improvement in other side effects such as peripheral neuropathy, weight loss, dry mouth, cough and lymphedema.
Acupuncture is recognized as a key therapy that can be utilized to enhance the effectiveness of cancer treatments and improve recovery, and more cancer treatment centers are realizing the importance of acupuncture in helping individuals withstand and recover from conventional treatments so that they are able to undergo full treatment regimens.Read More
It has been a long winter in Minnesota and now that the weather is warmer (sort of), I can feel my body just craving the freshest foods it can get, which means it is time to break out my spring detox recipes. I have been absolutely loving this Spring Green Smoothie recipe from Tom and Ali, featuring the ever-so-healthy collard green, along with apple, pear, ginger, lemon juice, and mint. The recipe calls for kiwi, which I don’t have on hand at the moment, so I’ve been substituting peach or mango with delightful results. What I especially like about the Spring Green Smoothie is that it does not have any dairy or dairy substitutes, which feel a little too heavy for my body. I threw in 10 soaked almonds to give it a little protein boost, and also added my probiotics and Vitamin C powder for an immune boost.
For light lunch or dinner fare, this Greek-style Chickpea and Quinoa Salad fromThe Brassica Diaries with mint, kalamata olives, and cucumber is so refreshing and soon to become a weekly staple on my menu due to how easy it is to make. In case you’ve never tried quinoa before, it is a gluten-free grain packed with protein and B-vitamins, making it a superfood in my book. FYI: it tastes best if you give it a rinse before you cook it.
Next on my list of favorite detoxifying food ideas: BEETS. Try shredding raw beets in your food processor and adding liberally to salad greens. I also like to add them to smoothies.
I hope you enjoy these recipes. Now get outside and enjoy the sun while it lasts!
Liz Orchard, ND
Naturopathic Doctor at Be Well ClinicRead More
Mark your calendar!
Come join Dr. Montgomery, ND, L.Ac for a discussion on how women can use food to help balance their hormones.
Thursday evening, 5/30/13 from 6-8pm at the Mississippi Market Co-op on West 7th in St. Paul.
We will discuss the impact of food on women’s health, and how it can benefit various female-specific health concerns. Learn dietary strategies that are both supportive and protective of breast and cervical health, menopause, fertility, menstrual health and PMS.
Sign up here: http://www.eventbrite.com/event/5956511085
Hope to see you there!
Be Well Clinic has outgrown our current office space (again!) and starting May 31st, 2013 we will be seeing patients at our 2 NEW clinics, located in Minneapolis and Mendota Heights.
The new locations are bigger and will allow us room for future growth, so we will hopefully be able to stay put for a long while after this move.
We are really excited about this growth because it means we will be able to provide holistic health care to more people…which we LOVE doing.
So, THANK YOU for transitioning with us!
Here is a little more info about both of our new offices:
1 ) Our lovely new clinic in Mendota Heights is conveniently located off of Interstate 35E and Highway 110, just minutes from both Minneapolis and St. Paul. There is a parking lot right in front of the building (hooray!). Walk down the stairs and you will find us co-located with Bellacu | Acupuncture Health Clinic. We will soon have online scheduling options at this location – look for the “BookNow” icon on our website.
1200 Centre Pointe Curve, Suite 375
Mendota Heights, MN 55120
2 ) In the charming Tangletown neighborhood of Minneapolis (across the street from The Salt Cave Minnesota), we will be sharing clinic space with Red Cricket Acupuncture. Currently, Dr. Orchard will be seeing patients here on Mondays only. In 2014, the clinic will be both expanded and remodeled, so not only will we have another lovely new space, but our hours and availability in Minneapolis will grow.
4808 Nicollet Ave
Minneapolis, MN 55419
We look forward to showing you the new digs soon!
Front of Minneapolis location (Red Cricket Acupuncture)Read More