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If you’ve known me for the last 10+ years, you know how much I love this Vegan “Chocolate Mousse of the Gods” as a birthday cake. My BFF from med school and I @lakesidenaturalmedicine found it on Woody Harrelson’s vegan food blog at the time. It calls for carob powder, an entirely different plant, but similar to cacao. I just didn’t have any. Made with a nut crust and whipped avocado chocolate mousse, this is considered a “raw” dessert as none of it is baked. To amp the dessert up even further, we added ashwagandha powder (adaptogenic herb for the adrenals/stress) to the crust mix. We decorated with mint, raspberries, and toasted coconut (not raw), and sprinkled with dried elderberries and wildcrafted rosehip powder for added immune support.  Coconut also adds anti-viral support in that it contains an ingredient called lauric acid- awesome for colds, flus, and herpes viruses (shingles, etc).
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Food is medicine- all of the ingredients provide macro and micronutrients. For good fats: pecans, almonds, avocado, coconut oil, coconut flakes. For protein: nuts. Fiber: ground nuts and sunflower seeds, dates (in crust and mousse). High in magnesium: cocoa, coconut, nuts. High in potassium: dates, nuts. High in B vitamins: cocoa, avocado, nuts.

FYI about chocolate- cacao and cocoa are not synonymous. Cocoa goes through extra processing. Both go through a fermentation process, but cacao is raw and cocoa is then roasted. Cacao’s nutrient status exceeds cocoa’s, and it is quite bitter in comparison, but both provide a luxurious and nutritious delight.

INGREDIENTS

• 3 avocados
• 1/2-cup maple syrup
  or 1-1/4 cup soft dates (as an alternative sweetener)
• 1-tablespoon non-alcohol vanilla extract
• 1-1/2 tablespoon cold-pressed coconut butter or olive oil
• 3/4-cup raw carob powder
• 4 tablespoons organic cocoa powder
  If raw carob is not available, use a total of 2/3-cup coca (as cocoa has a much stronger flavor than carob), adding more to taste
• 1-pint raspberries or sliced strawberries
• Fresh mint leaves(optional)
• Sprinkle with dried elderberries, rosehip powder, toasted coconut

TECHNIQUE

1. If you are using dates: pit the dates and cover with fresh water to soften for 5-15 minutes
2. In a food processor: Blend avocados (scooped out of the skin without the pit!), with sweet ingredients, vanilla and coconut butter or olive oil until smooth
3. Spoon in carob and cocoa powder and blend until creamy
4. Layer with fresh berries.

CRUMBLE CRUST

• 1/2 cup almonds, soaked in fresh water for 8 hours
• 3/4-cup pecans
• 3/4-cup walnuts
• 4-6 soft dates, pitted
• 2 tablespoons maple syrup or raw honey
• 2 teaspoons cinnamon
• pinch sundried sea salt
• 1 TBSP ashwagandha powder

TECHNIQUE

In a food processor:

Chop nuts into a fine meal.

Add dates and maple or honey and chop until well mixed.

Add cinnamon and a pinch of salt.

The texture should be crumbly and sticky.
Press evenly into a pie plate.

Sliced strawberries or bananas can be layered into bottom of the piecrust.

Spread the mousse evenly into the pie crust and generously top with fresh berries.
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Migraine headache can be one of the most debilitating chronic conditions. Frequent headaches often remove the patient from their normal activities of daily living, be it work, caregiving, or basic functional self-care routines. Nearly 11% of adults are affected worldwide.[1] An assortment of symptoms can accompany headache including sensitivity to light, nausea, and/or vomiting. A large percentage of migraine-sufferers are warned of an impending migraine by an “aura,” which can be classified as sensory disturbances, be it visual spots or flashes in eyes, tingling or numbness of body, or even speech problems.
 
Another form of chronic headache includes cluster headaches, or "suicide headaches" which are periodic and can occur 1-3 or up to 8 times per day. The timeframe in which they last, or the “cluster period” can last from 2 weeks to 3 months. Headaches may go into remission or disappear for months or years. Often, these debilitating headaches can awake a person from sleep 1-2 hours after going to bed. We see patterns with cluster headaches, either following the circadian rhythm or time of year. Unfortunately for these patients, the actual pain can be 100 times more intense than a migraine headache.
 
Trigeminal Neuralgia is a condition that causes extreme and sudden facial pain, usually one sided. Attacks are intense and feel like an electrical shock lasting seconds to minutes, often triggered by mechanical touch like brushing your teeth or light touch to the cheek.
 
As a naturopathic doctor, my focus is not primarily on pain management. We seek to treat the cause of symptoms and conditions. Often I see the cause of migraines to be influenced by stress and/or hormone imbalances. Many women notice a connection to their menstrual cycle. Others find that food sensitivities can be a major trigger. Workup and treatment for migraines, cluster headache, and trigeminal neuralgia are not an overnight approach to cure. Sometimes the patient can be quite resistant to cure even with resolve of causative imbalances. Though challenging to treat, we have so many tools to offer.
 
New Treatment Offering!
My colleague at Prosper Natural Health, Dr. Molly Force, and I are now offering an incredible treatment for sufferers of chronic migraine, cluster headaches and trigeminal neuralgia. This treatment is called a “Sphenopalatine ganglion (SPG) block,” and it has been so impressive in its effects on chronic headache and facial pain, providing an 80% success rate! [2]  The SPG is a large group of nerve cells that are part of the trigeminal nerve bundle, innervating autonomic, motor and sensory nerves. It is located behind the middle turbinate and maxillary sinus on each side of the face. The procedure takes roughly 10 minutes and can have immediate effects. The patient lies down with their head just below their shoulders. The physician then applies a small amount of lidocaine up the nostrils with a sphenocath, allowing it to pool and numb the SPG for 5 minutes. The patient is then able to sit up and get on with their day without side effects.
 
The goal of the SPG block is to break the pain cycle. The results of the block may be temporary or provide lasting effects depending on the individual. Some patients need to be retreated after 6 weeks or seasonally. We are thrilled to provide SPG blocks in office, providing “reset button” for the nerves that are affected in migraine, cluster headache and trigeminal neuralgia.[3][4]

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​Call the office today to schedule an appointment! 360-385-5375
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[1] World Health Organization. 2011.http://www.who.int/mental_health/management/atlas_headache_disorders/en/[Google Scholar]
 
[2] Robbins M. S., Robertson C. E., Kaplan E., et al. The Sphenopalatine Ganglion: Anatomy, Pathophysiology, and Therapeutic Targeting in Headache. 2016;56(2):240–258. doi: 10.1111/head.12729. [PubMed] [CrossRef] [Google Scholar]
 
[3] Mojica J1, Mo B1, Ng A2. Sphenopalatine Ganglion Block in the Management of Chronic Headaches. Curr Pain Headache Rep. 2017 Jun;21(6):27. doi: 10.1007/s11916-017-0626-8.
 
[4] Rosso C1, Felisati G2,3, Bulfamante A1, Pipolo C4. Cluster headache: crosspoint between otologists and neurologists-treatment of the sphenopalatine ganglion and systematic review. Neurol Sci. 2019 Mar 16. . doi: 10.1007/s10072-019-03796-5
 

I'm a huge fan of nuts and seeds as protein snacks. The oils, fiber, and nutrient profile make them efficient for appetite, blood sugars, and energy. All you need is a food processor. Make any variety of nuts/seeds/nut butters/dried fruit you like. The goal is to process until the mixture sticks together. I don't typically coat my protein balls in chocolate, but I certainly enjoy a morsel of dark chocolate anyway. This batch has a little sprinkle of freeze dried strawberries (crushed with motar and pestle), but let your creativity be your guide. I used toasted coconut on my last batch. 

These protein-packed veggie snacks are a cross between banana bread and a cookie. I had intended on making spinach muffins, but since I was using frozen spinach and frozen banana, the dough felt more like cookie dough than muffin batter.  My picky toddler LOVES these, and I ate them every day to satisfy my sugar hankering. I'm proud of myself for incorporating TWO vegetables (spinach & sweet potato) and 1 fruit (banana), no grains, dairy or refined sugar.

INGREDIENTS
1 cup almond flour
1 cup sweet potato flour
1 tsp  baking soda
2 tsp baking powder
1.5 tsp cinnamon
1/4 tsp nutmeg
1/2 tsp salt
1/4 cup melted coconut oil 
6 oz frozen spinach
1/2 cup dairy-free milk 
1/2 cup honey
1 ripe frozen banana
2 tsp vanilla extract

1. Preheat oven 325'. Melt coconut oil and set aside
2. In mixing bowl, combine almond and sweet potato flour, baking soda and baking powder, cinnamon, nutmeg and salt. 
3. In a blender, combine coconut oil, spinach, milk, honey, banana, and vanilla. Blend until smooth
4. Add wet ingredients to dry ingredients in bowl. Mix until well combined
5. Roll into 1" balls and flatten slightly on cookie sheet. 
6. Bake 18 min- or take out before beautiful green hue turns brown.

These "cheese" sticks are a great gluten-free snack that can be made grain-free. I'm a huge fan of using vegetables as a base for baked food. Muffins, crackers, cookies, brownies, you name it- why NOT add nutrients. This recipe is toddler and mama-approved. Broccoli is rich in Vitamin C and K as well as the strongest antioxidant known to man, sulforophane. Better to lightly steam broccoli to retain its powerful nutrients. Our family loves nutritional yeast- saccharomyces cerevisiae- a protein-rich, B vitamin-packed food additive. It is a cheesy, sometimes flaky powder that is easy to add to eggs, potatoes, veggies or popcorn. My son just eats it plain with his fingers. I added turmeric for even more anti-oxidant potential- a liver cleanser, anti-inflammatory and antioxidant.

Recipe adopted from Physical Kitchness

Ingredients

• 4 cups broccoli florets
• 1 cup almond or brown rice flour
• 1/4 cup coconut flour
• 1/2 teaspoon baking powder
• 1 tsp turmeric
• 1/4 tsp garlic powder
• 1 TBSP black sesame seeds
• 1/2 tsp salt
• 3 TBSP of nutritional yeast
• 1 large egg
• 1/2 tsp apple cider vinegar

Instructions

1. Preheat oven to 375 degrees
2. Steam broccoli florets for 8-10 minutes, until broccoli is soft, then drain the water
3. Add the broccoli to a food processor and pulse until broccoli is broken down.
4. Combine the almond or rice flour, coconut flour, baking powder, turmeric, sesame seeds, garlic powder, salt, and nutritional yeast together
5. Add the dried ingredients to the broccoli, then add the egg and apple cider vinegar and mix until well combined
6. Pour the mixture on a parchment-lined baking sheet and place another piece of parchment paper over the top. Using a rolling pin (or your hands), spread the down by pressing it out on the top piece of parchment paper (to avoid it sticking) until it’s roughly 1/3 – 1/2 inch thick
7. Remove the top piece of parent paper. Using a pizza cutter, score the dough into 1″-wide pieces to make sticks. Also score the dough in the middle
8. Place into the oven at 375 degrees for about 30 minutes, until the edges are slightly golden and the middle is cooked through. Let cool, then break the pieces into sticks
9. Store at room temperature for a few days, or to keep longer, place in an airtight container in the refrigerator. Freeze any leftover sticks and thaw when needed. They will have a strong broccoli odor when leftover :)

Enjoy!

Have you ever had food poisoning? The experience is awful whether it is happening to you or someone you love. My husband just had a bout of food poisoning while on vacation for an archery tournament. He had eaten at a buffet (yes, buffets and picnics are the easiest way to expose yourself), and 4 hours later started feeling the effects. I wish we had been at home so I could access my personal first aid kit, but alas, life throws curve balls when you least expect it. He made do with the help of sucking on ice cubes (water may not even stay down), sipping on electrolyte drinks and miso soup when he could. I sure wish we had had activated charcoal with us. I always keep it in my first aid kit at home and in my car- time to add it to my purse. He bounced back with quality probiotics and clean, home-made food upon returning home. 

Activated charcoal is an effective cleanser and adsorber** for the body. Made from charred wood, charcoal can help remove toxins, wastes, and foreign proteins from the body. This odorless, tasteless remedy is easy and inexpensive and is great for adults as well as pregnant women and infants. It can be taken internally or used topically as a poultice. Most pharmacies and health food stores should have it in capsules.
 
Note: Charcoal will inhibit the absorption of good minerals, vitamins, prescription drugs and possibly other nutritional supplements, so it should be only used as directed by your physician and on a short term basis. Charcoal does have a tattooing effect of the skin when used externally which will eventually fade with washing. That said, stools will likely appear black after taking internally.

Internal Indications:

• Diarrhea
• Food poisoning
• Halitosis (bad breath)
• Flatulence/gas
  
  

 Directions: Mix 1 Tbsp powder in 8 oz water for a suspended solution and drink.

• 1 Tbsp powder = 4 capsules = 8 tablets

 
External Indications:

• Abscess, skin ulcers
• Insect bites/stings
• Poison oak/ivy
• Snake bite
• Wounds
• Herpes lesions including shingles
• Pain (as poultice over entire area- sprains, abdomen, arthritis, etc)

Directions: Apply a concocted paste to a cotton/cloth with some room around the edges for spreading.

1. Apply heat over the bandage for enhanced effects
2. Bandage on the cloth and leave for 6-10 hours

RECIPE 1: 3 Tbsp charcoal powder + 3 Tbsp ground flaxseed + 1 cup of water- mix and let thicken

RECIPE 2: 1 Tbsp charcoal + 1 Tbsp minced garlic + 1 Tbsp minced herbs (fresh or dry)
 
RECIPE 3: ½ c grated potato or zucchini with the above additions. Using fresh veggies gives you a great poultice base for absorbing and holding all the ingredients together.

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**Adsorption is the adhesion of molecules of gas, liquid, or dissolved solids to a surface. This process creates a film of the adsorbate (the molecules or atoms being accumulated) on the surface of the adsorbent. It differs from absorption, in which a fluid permeates or is dissolved by a liquid or solid. Here is an excellent video explaining this further.  https://www.youtube.com/watch?v=djIzXvwIz5U_

I have had a lot of people ask me what I consider to be the most super of the superfoods. My answer has been and always will be Allium sativa, or GARLIC. Allicin is the most active and therapeutic compound in garlic. I often find myself prescribing garlic in some form with patients. It can be used as food, spice, supplement or remedy.



Garlic has many medicinal functions:

• Anti-bacterial- kills pathogenic bacteria
• Anti-viral- prevents viruses
• Anti-fungal- great for yeast infections such as athlete's foot
• Anti-flatulant- by decreasing bacteria that causes gas
• Lowers atherosclerotic plaques- protects the heart and blood vessels
• Lowers blood pressure
• Anti-coagulant (prevents blood clots)
• Protective from hyperlipidemia (high lipids and cholesterol)
• Helps balance blood sugars, especially useful in Diabetics
• High in minerals like Manganese, Copper, Iron, Zinc, Calcium, Aluminum, Selenium
• Aphrodesiac- never hurts

Growing Garlic:
If you live on the west coast, now is the time to plant garlic bulbs. Get them in the ground before the frost. Then in the spring they will sprout just like your other spring flower bulbs. My favorite part of growing garlic is harvesting the “scapes,” or the green stem that curls up and over. The scapes have a mild garlic flavor that can be eaten without preparation. The bulbs can be harvested in early summer when half of the leaves die back.

Fun growing tip- you can tell how many cloves will be in the garlic bulb by counting the leaves.

Garlic as Food:
I often peel and mince garlic when cooking. Important tip- garlic needs moisture when heated so ensure there is plenty of oil or cooking liquid in the pan before adding it. I often add garlic toward the end of cooking. Another delicious way of preparing garlic is to peel and roast as whole cloves in the oven along with other root vegetables. Again, make sure to drizzle plenty of oil over them.

Garlic as Medicine:
Garlic (Allicin) can be taken as a pill, in ear drops, as a topical preparation, or as a “medible.” Here are a few garlic treatments I recommend regularly:

1. GARLIC SOCKS for colds, flu, chest congestion
You will need-

• cotton socks
• 3 cloves of garlic (1.5 per foot)
• olive oil (or any oil or petroleum)
• plastic wrap or bags

First warm your feet with a nice foot bath or soak. Dry feet and apply oil all over generously. Add minced garlic to soles of feet and slip into socks, then cover with plastic wrap or bag. Leave on overnight. Very similar to warming sock treatment.

2. Apply Topically (minced) for skin infections, acne, athlete's foot, eczema, warts

• In cases of infection, it is useful to mix powdered charcoal with minced garlic- apply to skin and cover with bandage for 4-6 hours.

4. Roast and Eat!! Garlic makes a deLICIous food and spread.

• Preheat oven to 400'F
• Peel away outer layers of garlic skin
• Cut 1/2 inch off the top of the bulb, exposing a bit of each clove
• Put on a pan, drizzling a little olive oil over the top (1-2 tsp over each)
• Cover with aluminum foil (or use a garlic cooker)
• Cook for 35-40 min- it will be done when each clove is soft
• Squeeze out of skin and enjoy!

Many of you have probably seen all of the posts on social media about the recent “reveal” of dietary fat being healthy. If not, this blog post will address many of the questions you might have about dietary fat consumption.

Having grown up in the 1980s, I remember being misled that dietary fat would make you fat. My parents’ refrigerator was filled with low-fat milk and cheeses, fat-free yogurt, diet sodas and margarine. I now cringe at the thought of ingesting or even purchasing these processed products. (Not your fault, Mom!) What is even more concerning is that even the most knowledgeable researchers had it all wrong. During my time as an undergraduate student at the University of Wisconsin studying dietetics in the early 2000s, we were trained that low-fat was the ideal approach to nutrition. Thus I practiced what I learned. I also weighed 35 pounds more than I do now.

 POINT:  Fat does not make you fat. Fat can actually help you lose and maintain a healthy weight.

Time magazine recently published an article[i] in June regarding the war on dietary fat. They claim that recent research is providing “new science” supporting fat as healthy. Well, this is not new science. In fact, it is merely lifting the veil to the misleading information of the late 20th century. This revelation also pertains to dietary cholesterol. Believe it or not, dietary cholesterol is good for you and is crucial for many bodily functions!

Dietary fat is not directly stored as fat in the body. In fact, it is an ideal food source of lasting energy. Carbohydrates are readily stored as fat and cholesterol, also known as triglycerides. Most cholesterol in the blood is actually produced in the liver. So when someone has high cholesterol, it would be my intention to support liver efficiency, not challenge the liver with more toxic medications (ie statins).

POINT: Yes, you can eat eggs (source of dietary cholesterol) and butter which is a good source of saturated fat. Just ensure that your eggs are free-range and organic and the butter is grass-fed organic.

We have extensive research to support the benefit of low-carbohydrate and high-fat and protein diets being beneficial for weight loss. This article[ii] in particular demonstrates that even with high intake of saturated fat and cholesterol, the women who ate minimal carbohydrates (compared to those who cut calories and fat) not only lost the most weight, but they also sustained normal levels of blood pressure, cholesterol, blood sugars, and insulin.

POINT: If you want to lose weight and decrease cholesterol, you can decrease carbohydrate intake and increase good fats.


WHAT ARE GOOD VS BAD FATS?

Of course not all fats are created equal. Think about the source of the food. Animal fat and protein is a great choice as long as the animal ate well itself.  Vegetable fat can also be a good option as long as it is not synthetic. Just because a fat comes from a plant does not mean that it is healthy.

TERMINOLOGY AND TIPS:

Low-Fat or Fat-Free
Stay away from foods with these claims! Foods that are naturally rich in fat do not need to be stripped of their beneficial nutrients. When processing plants take fat out of food, they “enrich” it with sugar and harmful chemicals to help keep it shelf stable. Though it may appear that you are saving calories with fat-free products, you may not be getting vitamins and minerals that rely on fat intake for absorption (ie Vitamin D, magnesium, etc). Satiety, or the sensation of being full, is achieved much quicker and lasts longer when you eat fat. Thus, you consume less food, but with higher quality. When shopping for groceries, buy only the full-fat options.

Trans fats and Fractionated Oils
Trans fats refer to hydrogenated fats. Fractionated and Hydrogenated oils are vegetable oils which are normally liquid at room temperature but are converted to solid with chemicals, high heat, and filtration. Partially hydrogenated oils such as margarine and shortening have trans fats and should be avoided completely. MARGARINE IS NOT A FOOD. These fake foods cause injury and inflammation to the arteries. Never eat trans fats. Go for real, organic, full-fat butter instead.

Vegetable oils
Vegetable oils oxidize very easily, especially when heated. Corn, canola, safflower and soy oils should be avoided completely not only due to risk of oxidation, but because they are most often genetically modified. Olive oil is a great oil but should not be used in cooking due to its low smoke point. Fats with a higher smoke point do not oxidize as easily. Safe to use in cooking: coconut oil, sesame oil, grapeseed oil, butter, and lard.  

Saturated fats
Not all saturated fats are bad. They are highly stable oils and do not usually go rancid, allowing for safe cooking.  Ideal saturated fats include: butter, ghee, coconut oil, dairy and meats from organic, free-range, grass-fed animals.

Omega 3 fats
Fats found in seafood, nuts, seeds, avocados and many other plants are highly beneficial for heart health. Omega 3 fatty acids help to decrease inflammation in the body which in turn decreases cholesterol levels, preventing oxidation and cardiac events. Quality cold water fish oil supplementation is an efficient way of getting the medical dose needed for heart health. Eat as much of the above foods as you like!! Make sure your fish is wild-caught (not farmed).

PERSONAL NOTE:
As I hinted earlier, I not only have experience as a naturopathic physician in helping patients optimize cholesterol levels and lose weight, but I also have the personal experience. I have always been an athlete to some degree, so my activity level and attentiveness to nutrition are long-standing passions of mine. When I was in college, I studied, lived and breathed nutrition. Yet I was overweight, had digestive and hormonal issues, had high blood pressure and high cholesterol. How could that be when I was vegetarian, working out daily and walking an hour to class every day? Because the mainstay of my diet was carbohydrates.  Because the American Dietetics Association emphasized that the diet needed to be 60% carbohydrate, 30% fat and 10% protein.[iii] This is insanity. Never in my training did anyone explain the necessity of dietary fat and protein on energy, hormone production, cognition, and overall health. Fat was bad and you were to only eat plants and sugar, and foods pumped with synthetic chemicals.

When I moved to the northwest for medical school at the National College of Natural Medicine, I entered into a whole new realistic world of nutrition. I started eating eggs, nuts and seeds. I started preparing all of my own food. Processed foods became a thing of the past. I immediately lost 25 pounds within 4 months. Then I reintroduced meat for the first time in 10 years, but it was grass-fed, organic, and free-range. Actually, it was wild elk that my brother-in-law had hunted with his bow and arrow (without sights or releases, mind you). Clean, organic meats and wild fish became a staple along with my passion for plant foods. I then lost another 10 pounds because I was fuller faster.

Weight loss is not rocket science. It’s simple. Eat vegetables. Eat clean fats and protein. Eat real food, nothing processed, nothing packaged. Drink water. And move your body.


[i]  Walsh, Bryan. Ending the War on Fat. Time Magazine. Published June 12, 2014. Accessed http://time.com/2863227/ending-the-war-on-fat/ on June 28, 2014.

[ii] Bonnie J. Brehm, Randy J. Seeley, Stephen R. Daniels, and David A. D’Alessio. Journal of Clinical Endocrinology and Metabolism. "A Randomized Trial Comparing a Very Low Carbohydrate Diet and a Calorie-Restricted Low Fat Diet on Body Weight and Cardiovascular Risk Factors in Healthy Women." Volume 88 Issue 4 - April 1, 2003. Accessed http://press.endocrine.org/doi/full/10.1210/jc.2002-021480 July 1, 2014.

[iii] Wardlaw, Gordon; Kessel, Margaret. Perspectives in Nutrition. McGraw-Hill Higher Education, 2002. p. 46.