Ballard Naturopathic Blog | All posts tagged 'whole-foods'

Stone Turtle HealthNaturopathic Medicine and Massage Therapy for the Whole Family

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Stone Turtle Health Blog

Challah back girl!

August 25, 2013

Here is a nice, nourishing recipe for a nice family Sunday brunch, using local ingredients. I love locally-made Essential Baking Company breads

Essential Baking Company Challah- sliced to 1 1/2 inch thickness

2-4 local cage-free eggs

1-2 tbsp of organic cows milk or almond milk

1 tsp ground cinnamon

1/4-1/2 tsp pumpkin pie spice

1 stick of butter

Combine eggs and milk (1/2 tbsp milk to each egg). Whisk until fully combined. Add spices. Pour into flat dish or plate.

In frying pan, melt 1 tbsp of butter for each slice of bread.

Dip slices of challah in egg mixture (both sides). 

Add bread to frying pan, allow to saute in butter until toasted, then flip and toast on the other side.

Serve with syrup (I love a gift that I got- Brandy Infused Vanilla-Hickory Syrup) or jam (homemade blueberry jam is my current go-to for my jam needs). 

Healthy Fall Recipes

October 14, 2011

As the days get cooler, many people are becoming less active or are worried about putting on weight with holiday food. Tailgating for football games can be damaging to your waistline, too. It all begins with what you put in your mouths, what your options are, and what you provide for your family. Here are some healthy recipe links that run from less processed, homemade sweets for Halloween to healthy and delicious Sunday dinners that are seasonal and easy to prepare.


Burnt Sugar Lollipops

Chocolate Bark with Pistachios and Dried Cherries

Apple "Bites"

Melon Brain

*recipes from www.FamilyFun.Go.Com and


Tailgating Recipes:

Guacamole with Chipotle Tortilla Chips

Spicy Black Bean Hummus

Cajun Oven-Fried Chicken

Roasted Potato Salad with Mustard Dressing

Homemade Chunky Chicken Chili


*recipes from and


Sunday Dinner:

White Bean Soup with Kale and Chorizo

Roast Chicken with Wild Rice Stuffing

Poached Pears in Merlot with Figs and Hazelnuts


Poached Pears in Merlot

4 large pears

1/2 c. hazelnuts, chopped

1/2 c. dried figs, chopped

2 c. Merlot

1 glass baking dish



Preheat oven to 350 degrees. Core pears, leaving skin on and removing core & seeds. Combine nuts and figs and stuff pears, standing them upright in glass dish. Pour Merlot over tops of pears, cover with foil. Cook at 350 for 30-40 minutes or until pears are cooked and easily pierced with fork. Serves 4 (try adding non-fat vanilla yogurt on top for a decadent twist).


*recipes from and Stone Turtle Health




Jamie Oliver is my hero

June 7, 2011

"Let thy food be thy medicine and medicine be thy food. " This quote from Hippocrates, the father of modern medicine is one of my favorites. The Hippocratic Oath, "First Do No Harm" is commonly used in medical and naturopathic oaths taken by doctors and is the first tenet of naturopathic medicine. Personally, I just love food so much- the tast, the texture, the smell, the sight and sound of cooking and eating freshly prepared meals, the joy of sharing food, drink, and laughter with those closest to me- that it's a natural part of treatment plans that my patients and I create together.

That's why this blog post is a plug for Jamie Oliver's Food Revolution. Whether you watch the show on ABC or go to the Jamie Oliver Foundation website to see what the Food Revolution is all about: check it out one way or another. See, Jamie's a chef from the UK who decided he was disgusted by what local kids were getting in their school lunches. He launched a program that changed the way school lunches were made in the UK and now he's come across the pond to help US schoolchildren and their families get educated about what goes into their bodies, how they can make healthier choices, and how they can make changes happen locally and nationally surrounding the food that we grow, process, distribute, and ultimately buy and feed to our families. The TV show is incredibly touching and enlightening in many ways as it shows kids the difference between real vegetables and what they're being served, empowers families to start cooking for themselves, and addresses institutional problems inherent in the school lunch and fast-food systems.

When I was in school, I worked on a project with a grandiose vision: in-school public health clinics (naturopathic, of course) that provided health care, vaccinations, exercise and weight-loss programs, nutrition education, school gardens, worked with the cafeterias on improving school lunch options, and served as hubs for family and community health. Although we would have been the only clinical provider in the city, we met roadblock after roadblock- parents concerned that their children might receive healthcare without their knowledge, shrinking budgets and fewer opportunities (plus stiffer competition) for grants, and other issues. Eventually, the project went on hiatus, but not before our collaborators, who were simultaneously working on a similar project elsewhere offered me a job as the lead physician. Three weeks after graduation, that project folded due to lack of funds. Maybe we were reaching too far, too fast, but a large part of my dream of becoming a naturopathic physician was to work with kids to introduce healthy lifestyle options and prevent many of the chronic illnesses that are epidemic in American culture, like obesity, heart disease, high cholesterol, diabetes, and ADHD. To teach them the joy of healthy, fresh food.

If the thought of what we put in our kids' bodies concerns you at all, if you worry that your child doesn't know what vegetables look like, if you just want to know how, what, or IF anything can be done to stop this downward spiral into poor health at a younger and younger age, please do yourself 2 favors: 1) Don't buy it if you don't know what's in it (tetrasodium phosphate? YUMMY!), and 2) Check out what other people (including some in your community) are doing to make a difference at Jamie Oliver's website. Many hands make light work.

Food for thought

July 14, 2009

Last spring I took a class on weight loss froma new perspective. It was called Weigh to Go, administered by students in Bastyr's nutrition department, and was a combination of individual counseling sessions and group sessions, including a lot of recipe sharing. I thought it had real merit for anumber of reasons.

First of all, the group sessions were attended by all the participants and nominally run by a group of students. But the students simply offered up a topic of interest around food and our relationship with it, and then let the participants have at it. One day, a student handed around strawberries and talked us through a conscious eating exercise where we used all of our senses to experience the strawberry before finally eating it. A few ideas were reinforced (such as, strawberries don't make a lot of noise, but they smell heavenly), and some new ones introduced. Particularly when we got to the part where the demonstrator for the day listed all the ingredients in Cool-Whip and artificial strawberry flavoring on the board next to the words: strawberry, heavy cream, vanilla, sugar.Which would you rather eat?

It really opened my eyes about the difficulty found when trying to eat healthily and yet avoiding processed foods labeled "low-fat" or "light". Foods that are highly processed, even if they tout fewer calories, are a far cry from healthy, as much as we are taught to seek out words like "low-fat" and "fat-free". We discussed how fat is an important component in telling your body when you are full to prevent overeating in addition to all of the ways that your body uses it for tissue and cell repair. Without fat in our diet, especially with access to processed foods, people tend to not see their stopping point, eating 2 or 3 or more times the suggested serving, which cancels out the point of buying things with fewer calories. Finally, foods that are highly processed are stripped of fiber and nutrients found in whole foods. Even if they carry less calories, we're still not seeing the nutrients we need to survive that we find in more calorie-dense whole foods. As overweight as our culture is, it is also a culture of malnutrition and deficiencies because of our reliance on processed foods to fill the void.

A truly healthy diet is one that is based strongly in local, fresh vegetables, fruits, and whole grains, augmented by protein in the form you choose, meat, fish, or vegetarian. A healthy addition of fat allows us to absorb fat-soluble vitamins (A,D,E, and K) as well as providing essential fatty acids for our optimal health. Unsaturated fats, those that are liquid at room temperature, should be our primary sources, but solid fats such as real butter, coconut oil, almonds, and avocados should be used as well. Other saturated fats, from red meat or from hydrogenated oils should be ingested sparingly, if at all. With so many sources of healthy fat, and proper portion sizes, weight loss is much simpler because we feel full after eating an appropriate amount and have less desire to overeat.

Another point that was addressed (particularly in my individual sessions) was the effect of emotional eating. Now, for many, emotional eating equates to an extra brownie covered with vanilla ice cream after a break-up or a tough day at work. For me, emotional eating comes in the form of celebrations. If something good happens, i reward myself. If there's a big family event, it revolves around food. And not just the eating of, but the planning of menus, the preparation for the party (including multiple shopping trips), the creation of the dishes. Ninety percent of my conversations with my family revolved around what marvelous meal I had recently eaten or what my mother, aunt or sister was looking forward to preparing for friends. And no one in my family has been in the food industry for years, if at all.

The student running my individual sessions told me she always looked forward to sessions with me because she would hear about such wonderful food. But, it was counterproductive to my goal of weight loss just to be regaling even more people with temptations and delights I'd experienced. She suggested I try to find another way to celebrate the next big event in my life, which just so happened to be graduation. I signed up to learn how to sail at Seattle's Center for Wooden Boats, an eight-week course on the water where I would learn the rudiments of sailing a small sloop single-handedly. Saving up for the class turned out to use up all of my restaurant money for the whole quarter and some nights I came in so exhausted and excited about learning to sail that I fell asleep before dinner or after forcing down another bowl of lentils and rice that I didn't even taste. My counselor was right. There are many other great ways to celebrate without eating and I was lucky enough to begin on the path to my dream hobby by exploring one of them. And a boat is a great place for a picnic.