Archive | Nutrition RSS feed for this section

5 Things Restaurants Don’t Want You To Know About Their Food

22 Jul
Holistic Nutritionist, Carina Parikh,  MScN, MSiMR

Holistic Nutritionist, Carina Parikh, MScN, MSiMR

  1. There is a LOT of butter involved. And not small amounts of high quality, grass fed butter, but rather a ton of low-quality butter from cows that are likely treated with hormones and/or antibiotics. Butter is added to proteins, vegetables, sauces, and desserts to enhance the flavor and make things creamier.
  2. They add more salt than you would guess. Salt is a natural preservative and a flavor enhancer. Most restaurants are not concerned with their diners looking to watch their sodium levels, but rather on making sure the customers love the food and think it tastes great. Salt helps with this. Steaks are salted before cooked, vegetables are blanched in salt water, and a lot of salt finds its way into soups and sauces. Some salt is better than others. Table salt is heavily refined and processed with added chemicals, while unrefined sea salts are harvested by hand and have greater mineral content, and thus lower sodium. These sea salts don’t have added ingredients either. However, chances are that the restaurants are not using the more expensive, higher quality sea salts.
  3. They cook at very high heat. High temperatures are necessary to get the perfect sear on a steak, or cook vegetables fast enough to keep them from getting mushy. Using this high heat is generally impractical at home, which is why you most likely cannot get a perfect sear at home the way you do at a high end restaurant or steak house. The problem with this ultra high heat cooking is that it produces Advanced Glycation End-products, or AGEs, that research shows to be carcinogenic.
  4. You can almost always bet that your steak is grain-fed. Grassfed cows have less fat, and so the steak cuts lack that fat marbling that makes your steak so flavorful. Even if restaurants say that their steak is grassfed, it is likely grain-finished to add in that fat at the end. Now, a high end steak house is still going to have higher quality cuts of meats than fast food or more mediocre restaurants, generally using USDA prime beef, but that does not mean that nutritional value is necessarily a lot better.
  5. Chefs tend to go heavy on the cream. Cream adds flavor and richness to sauces and soups. When you add this to all the butter used to cook, you end up consuming a lot of saturated fat in one sitting, and paying a lot more money for it than you would at a lower end restaurant! Again, it is unlikely that this cream is organic or from grassfed cows, meaning that you are probably consuming dairy that contains antibiotics or synthetic hormones.

THE TAKEAWAY: The best way to ensure that you get healthy meals into your routine is to eat at home. You do not have to spend an hour each night preparing dinner to make a nutritious meal. In our practice here at Holistic Wellness, we provide ways of cooking healthy food at home that will empower you to take charge of the health of you and your family. Schedule a nutritional consult with me and let us help you optimize your health!

Moms and Exhaustion

19 Jul

Genetic Diversity

13 Jul

Welcome our new holistic nutritionist, Carina Parikh

3 Jul
Holistic Nutritionist, Carina Parikh,  MScN, MSiMR

Holistic Nutritionist, Carina Parikh, MScN, MSiMR

Carina Parikh, MScN, MSiMR is joining the practice July 13th as our new Holistic Nutritionist. We are so excited to have Carina! She holds a Masters of Science in Nutrition and a Masters of Science in Integrative Medicine Research from National College of Natural Medicine – an accredited Medical School in Naturopathic and Classical Chinese Medicine located in Portland, Oregon.

Needless to say, Carina knows healthy food in a really deep wayCarina will be available for highly tailored meal planning via in-office Nutritional Counseling Visits, in-home Pantry Clean Outs as well as Guided Grocery Shopping Visits with you at your local Dallas area Whole Foods, Central Market, or Green Grocer.

As always, we appreciate you inviting us on your personal health journey and we’ll see you soon!

Organic Garden

18 Aug

“A consecrated space experientially reminds you that there is much more to life than you think”  -Sadhguru

Digging in the Dirt

We here at Dr. Kate Naumes || Holistic Wellness have exciting news. We are planting an organic laboratory garden and will also be offering cooking classes for kids and adults in which we use food from our garden in our classes! Steve, James and their crew at Eat The Yard are helping us to get going.

We want to lead and support our clients to nurture themselves – physically, emotionally, and spiritually – so that our clients have the freedom to be their best selves. We believe that healthy women are the hub of a healthy world, and as healthier women we bring forth healthier and happier generations. What better way to support our clients to exercise, relax, and connect to the earth than through gardening and cooking?

So, on Day 1 of our garden project, we amended the soil in the backyard so that the soil could support the growth of healthy plants. Our soil was depleted. So depleted in fact, that we could not have grown healthy plants. The first day was spent getting rid of as much of the trash as possible and then digging out 6-12 inches of yucky dirt.

Mulching

Day 2 was focused on replenishing the soil. What was our basic plan for amending the soil?  The main plantings areas were filled with compost from Living Earth, a professional bedding mix – aka ‘landscape mix’ – including green sand, topsoil, expanded shale and sharp sand. Next, a layer of wood chips were laid down to help hold in moisture and eventually degrade into healthy soil.  Lastly, the entire backyard was inoculated with compost tea, rock dust, and oyster mushroom spores.

Watering

I can appreciate the loose analogy between improving our soil and improving our own internal  gastrointestinal and detoxification systems health. Sometimes our gastrointestinal and detoxification systems are so out of balance that we have to start with a detox (i.e remove the top 6-12 inches of yucky soil). Then we need to rebuild good GI health with the proper combination and timing of digestive enzymes (mushroom spores), probiotics (compost tea), healthy clean whole foods (compost & landscape mix), while replenishing with minerals (rock dust) and electrolytes (wood chips).

In short, if we remove the unhealthy things from our bodies/soil and put good stuff into our bodies/gardens it becomes possible to actually get good stuff back!  Can’t wait to share our organic laboratory garden and cooking classes!  

flowers

Kids Summer Organic Gluten-free Dinner Camp with Dr. Naumes

9 Aug

Cooking Camp

We will base our dinners on whole foods organic gluten-free ingredients.  Each day we will prep, cook, clean, set the table, and then eat the meal we prepared together.

When: Monday August 18th – Friday August 21st 2-5pm

Ages: 7-12

Please email for pricing and location!

Local Healthy Food Field Trip in Dallas!

24 Jun

yummy salad

A valued and long term client shared the following invaluable information with us. Please enjoy!

Years ago, I remember visiting Central Market for the first time and feeling intimidated to see such a variety of unfamiliar food.  This experience sparked an interest in visting a number of local farmer’s markets, and really learning about ingredients and where our food comes from. Nearly a decade has passed and I still love discovering new ingredients and visiting with local farmers who have a passion for the food they offer.
On a recent trip to Hood River, Oregon, my wife and I enjoyed a day touring a local “Fruit Loop” which included a number of local farms.  The drive included farms with apples, cherries and peaches in season, a lavender farm, and an alpaca farm/yarn shop where they breed Alpacas and sell handspun yarn from the fleece.
In that spirit, I’d like to share a few destinations local to the North Dallas area that would make for a fun “food field trip” one Saturday. You’ll want to bring along an ice chest!
— 
Start in Plano at the Lucky Layla Farm store at Lavon Farms.  Discover raw, unpasteurized cow’s milk, drinkable yogurts, handcrafted cheeses, butter and caramel milk.
Lavon Farms: http://www.lavonfarms.com, 3721 N. Jupiter Rd
Mon-Sat 9-6, 972-423-8080
 —
Continue North to McKinney to visit Matt at Local Yocal and discover Wagyu steak at its best! Consider signing up for a Steak 101 class to learn where the various cuts of steak come from, how meat is aged, and best of all how to cook it to perfection yourself!  Come hungry for lunch because in the class you’ll sample each cut of steak cooked with wood charcoal on an outdoor pit.
Local Yocal: http://www.localyocalfarmtomarket.com, 213 N Tennessee St.
Mon-Sat 8-6, 469-952-3838
 —
From McKinney, find FM-543/Weston Rd off of US-75 and enjoy the drive to Weston, Texas, the oldest town in Collin County. Visit Steve at Texas Range Honey for a taste of raw unfiltered varietal honeys and farm fresh eggs. Steve is very passionate about both honey and his chickens!
Texas Range Honey: http://rangehoney.com, 116 Main Street
Saturdays 9am-1pm972-567-2542
 —
The final stop to Hidden Valley Dairy in Argyle is quite a bit of a drive, though a very scenic one. From Weston, go north on FM-543 and make a left on FM-455. Follow FM-455 across Lake Ray Roberts spillway to I-35. Take I-35 south and follow the split to the right, I-35W and take Crawford Road/Robson Ranch Road exit, turn left, go under I-35W, and take the first right onto Taylor Road. At the end of Taylor Road, turn Left on Old Justin Road. Hidden Valley Dairy will be on your left. Trey & Judy’s specialty is raw goat’s milk, including a wide variety of scented goat milk products that Judy makes herself.  They often have a number of other local and seasonal offerings you may be interested in.  Make sure to check out the goats while you’re there!
Hidden Valley Dairy: http://www.hiddenvalleydairy.com, 402 Old Justin Rd.
M-W-F 10:30am-6:00pm, Sat 12:00-6:00pm469-442-7775
 —
We love supporting local farmers, and we’re sure there’s a lot more out there to discover.  We hope you’ll check these farmers out, and if there are others you’d like to share please let us know and we’ll pay them a visit!

A Holistic Approach to Anxiety

3 Mar

Anxiety refers to a state of nervousness, worry, apprehension, or fear. Anxiety is a normal reaction to stressful circumstances, as it can improve focus and performance in a tense situation. When anxiety is excessive, however, it can induce physical symptoms such as high blood pressure, heart palpitations, chest pain, nausea or headache. If chronic, anxiety can be emotionally disabling, and compromise immune and digestive function. Correcting underlying imbalances may significantly lessen its severity.

  • Imbalances in certain nutrients can exacerbate anxiety.
  • Amino acids are crucial building blocks for important brain neurotransmitters that stabilize mood.
  • Women are more than twice as likely to have anxiety than men, especially when levels of estrogen and progesterone fluctuate.
  • Anxiety can also result from “adrenal fatigue”
  • Immune reactions to gluten contribute to anxiety and depression in some individuals.
  • Exposure to certain heavy metals such as lead can affect the nervous system, triggering anxiety.
  • Individuals suffering from anxiety may lack essential fatty acids such as omega-3 EPA and DHA.

The beauty of Naturopathic Care is that it can address each of these possible contributors to anxiety.   Through an individualized approach using nutrition, exercise, appropriate laboratory testing, botanical remedies, and supplementation to replete or correct imbalances, the severity of anxiety can often be greatly diminished.   Making lifestyle changes is of upmost importance.  In addition, learning coping skills and using relaxation techniques can also be helpful.  Thus, I also suggest my clients work closely with a qualified counselor/therapist when anxiety is significant and/or pervasive.

A Holistic Approach to Depression

28 Feb


Depression is a medical illness that involves the mind and body.  Feelings of hopelessness, chronic apathy, and reduced ability to experience pleasure in life are some of the debilitating symptoms of depression.   Chronic depression can interfere with a person’s work and social life, appetite, sleep, and energy level, and has also been noted to increase risk of cancer and cardiovascular disease, especially among women.
  • Imbalances in certain hormones may underlie depression, particularly when stress and obesity are present.
  • Inadequate amounts of certain vitamins, minerals, amino acids, and essential fats can predispose to chronic depression.
  • Certain amino acids are crucial source material for the production of brain neurotransmitters and mood regulation.
  • Malabsorption in celiac disease may interfere with mood regulating neurotransmitters and nutrients such as vitamin B12.
  • Studies shower a higher incidence of depression in those with celiac’s disease compared to those without the disorder.
  • Many with depression also suffer from thyroid hormone imbalances
  • Overexposure to certain heavy metals have been shown to induce  depression.
  • Pre-menstrual and post-menopausal hormone imbalances contribute to mood swings in many women.
  • Deficient omega-3 fatty acids can contribute to depression, particularly in alcoholics and post-partum women.
  • Imbalances in melatonin can result in depression.
  • Depression in men seems to correlate with a drop in testosterone seen with aging.
  • Depression appears to predispose individuals to immune hypersensitivity to various food and environmental allergens.
  • Bacterial overgrowth in the small bowel can impair absorption of key nutrients involved in mood regulation.
The beauty of Naturopathic Care is that it can address each of these possible contributors to depression.   Working with Dr. Naumes to create an individualized approach using nutrition, exercise, appropriate laboratory testing (via your primary care physician), botanical remedies, and supplementation to replete or correct imbalances, the body can function at a more optimal level.   Making appropriate lifestyle changes is often of upmost importance.   Dr. Naumes encourages her clients to work closely with a qualified counselor/therapist.

Male Fertility – the lifestyle burden isn’t just on women

10 Feb

Male Fertility

Ok guys, this one’s for you!  I’ll keep it short and sweet. Here are factors that may affect male fertility that you might not have thought about.

The quality of sperm is a measure of both the sperm’s genetic integrity and its capacity for fertilizing an oocyte (egg). Poor sperm quality has been associated with abnormal sperm motility (movement) and the inability to complete the processes of fertilization. The following may negatively impact sperm and may have other negative effects on male fertility:

  • Oxidative stress – think alcohol consumption, the standard american diet, and lack of exercise

  • Being overweight – not only does this affect your sperm’s ability in the fertilization story, but it may affect your future child’s health!

  • Smoking cigarettes or marijuana

  • Steroids

  • Cocaine

  • PRESCRIPTION DRUGS – especially those used regularly

  • Certain antibiotics, especially when taken the 4 months before trying to conceive

  • Specific pesticides and chemical solvents

  • Sedentary jobs

Please remember that optimizing your fertility holistically isn’t just about the woman.  It’s about both people optimizing their fertility to increase your odds in any given attempt. GO TEAM!

If you need help, schedule an appointment today.

The Power of Family Dinner

29 Jun

Power of Family Dinner

As part of our continuing pursuit in finding that elusive balance, I wanted to touch on the importance of family dinners. The good news is that research shows that adolescents and parents perceive family meals positively. It looks as though family meals could be a useful mechanism for enhancing family togetherness. They’re also good platforms for parents to model behaviors that they would like their children to emulate.

For younger kids, the benefits are further motivating… Wouldn’t we all love to enjoy our kids again, instilling in them more grace and courtesy as we prepare them for the privilege of an enjoyable dinner at a restaurant? (Getting them to eat more fresh more fruits and vegetables would be nice too.)

Read on for some tips for creating that vital ritual of family dinner:

Before dinner:

  • Set a regular dinnertime.
  • Take on fewer activities if these are getting the way of family dinner.
  • Prepare (or pick up pre-made) food to eat together at home.
  • Include children in setting the table (a toddler placemat can empower littles to set the table).
  • Turn off the TV and music and remove technology/phones/tablets from the table.
  • Light a candle and/or dim the lights.
  • Say a prayer or express gratitude for your time together and for the food.

To read more of Dr. Naumes’ posts head over to D-Moms Blog.

Cocoa is Good for Your Brain (Really!)

28 May

Cocoa is Good for Your Brain (Really!)

By Dr. Deneb Bates, ND

Taking steps to promote and protect brain health is important at any age. Short-term and long-term brain health is greatly determined by how we live, the choices we make, and the foods we eat. Fetal brain formation during pregnancy; childhood brain growth, development, mood, and function; and cognitive longevity in our adult years can all be impacted, either positively or negatively, by how we live our lives.

Pregnancy
Pregnancy is a critical time for brain development. It is important for a pregnant mother to have optimal nutrition so that her baby’s brain develops properly. Some of the most important nutrients for brain formation during pregnancy include adequate folic acid and Omega-3 essential fatty acids, particularly DHA. Folic acid is naturally found in green vegetables, like spinach and asparagus, and is also abundant in beans such as black-eyed peas and red kidney beans. Pregnant women should also supplement with a pre-natal vitamin to assure adequate folic acid intake during pregnancy.

DHA is an essential fatty acid that is especially important in brain and central nervous system development as well eye health. The standard American diet does not contain enough DHA for optimal health. Food sources rich in DHA include wild Alaskan salmon, sardines, and anchovies. A quality fish oil supplement is an option for people who don’t eat fish regularly.

To read more of Dr. Bates’ post head over to D-Mom’s Blog.

Natural Remedies for Spring Allergies

15 May

Natural Remedies for Spring Allergies

This time of year, Dallas women often ask me if I can help them with their allergies. They are tired of taking Zyrtec, Claritin, or Benadryl on a regular basis and unhappy with the side effects that sometimes accompany such medications. For women that have experienced some of those side effects – such as headaches, fatigue, and even a possible (though so far unproven) connection to infertility – there is often a strong desire to understand why the allergies exist in the first place and what options are available beyond simply masking the symptoms.

 

‘Allergies’ is a term commonly applied to symptoms such as runny nose, conjunctivitis, asthma, hives, or eczema that often occur in association with a season or exposure to certain foods or substances like pollens, pet dander, or dust. In fact, a wide variety of symptoms and systems may be involved in allergic or ‘sensitivity’ reactions that occur when a person’s immune system no longer tolerates seemingly harmless substances. Although some allergies are fixed, correcting imbalances can minimize the severity of symptoms. Indeed, other sensitivities may be reversed entirely with the proper attention.

Read more of Dr. Naumes’ post over at the D-Moms Blog.

 

Tips on Eating Healthy When You’re Eating Out

22 Mar

Eating Healthy When Eating Out

So you just walked in to that healthy new restaurant/juice bar/locally-sourced-what-have-you everyone’s been talking about. You comment to your dining companion how fortunate we are to have these establishments popping up here in Dallas! Since, everything is local, organic, freshly made (or at least not processed), it must all be good for you, right?

Not necessarily…

If you’re not a 20 year old in perfect health, the answer may be more nuanced that you might think. Why? Because the very same foods travel through our very different bodies in unique ways due to our specific hormonal and metabolic makeups. So yes, as a general guideline for eating healthy, I wholeheartedly agree with author Michael Pollen’s memorable quote “Eat food. Not too much. Mostly plants.” But if you have have a disease, are having pregnancy related difficulties, have diabetes, are overweight, or if your body is out of balance and you have a health problem trying to solve it on your own with the aid of the latest diet trend may not have the intended effect that you desire.

Read more of Dr. Naumes’ post over at D-Magazine’s D-Moms Blog.

Dr. Naumes speaks about Fertility on “D – The Broadcast”

7 Mar

Fertility Tips with Dr. Naumes on D Broadcast

Dr. Kate Naumes on “D- The Broadcast” discussing fertility tips.