An excellent article on the risks of pharmaceutical drugs!
Posted in Natural Medicine on March 10, 2011 by Dr. Kerri Vacher
A whole foods diet is a balanced way of eating that promotes life long health. Whole foods are foods that are as close to their whole or natural state as possible. To determine if you are eating a whole foods diet, ask yourself the following questions:
1. Can I imagine it growing?
If you can, than it is probably a whole food. Imagine that chicken, carrot, fish, broccoli growing…they are whole foods. Can you imagine olive oil growing? Nope, but you can imagine the olive growing. Olives are a whole food.
2. How many ingredients does it have?
By choosing whole foods, you are keeping additives, preservatives and flavor enhancers (not health enhancers!) out of your body. These substances can contribute to many health problems ie. MSG is a flavor enhancer found in many foods, including processed “health foods”.
3. What’s been done to the food since it was harvested?
Whole foods do not have any parts removed and they don’t have anything added to them.
4. Is this product “part” of a food or the “whole” entity?
Oils, starches, juices are all examples of a part of a food. For example, juice is just the liquid part of a fruit or vegetable. But eating the whole fruit or vegetable gives you the fiber that you need to slow down the rate of absorption of fruit sugar into your digestive tract. White rice is rice without the germ and bran. White flour is only part of the whole wheat berry.
The basic guidelines to eating a whole foods diet is to emphasize fresh, raw and cooked VEGETABLES, fresh, raw and cooked GREENS (spinach, kale, chard, lettuce, etc), fresh and seasonal FRUIT, WHOLE GRAINS, BEANS, plenty of WATER and small amounts of meats and dairy, natural sweetners and unrefined oils to enhance the meal with flavor and nutrition. Balance a healthy diet with plenty of sunshine, exercise (especially outside) and a deep breathing practice and you will be well on your way to greater health and vitality!
Posted in Natural Medicine on February 10, 2011 by Dr. Kerri Vacher
I am a doctor who practices what she preaches. I had a delicious beet salad with my breakfast this morning. I made it last night so I could just serve it up today with my eggs.
Luscious Beet Salad with Toasted Pumpkin Seeds-
From Cynthia Lair's Feeding the Whole Family Cookbook
Salad:
4 Large Beets
1/4 cup pumpkin seeds, toasted
1 bunch beet greens (I used 1/2 bunch of kale because my beets were from my storage down in my garage without the greens attached. Cynthia Lair also suggests watercress, collards, raw spinach or arugula leaves)
2 scallions, finely chopped
1/4 lb. feta cheese (optional- I left this out as I am allergic to dairy)
Dressing:
3 Tablespoons extra virgin olive oil
2 Tablespoons balsamic vinegar
3/4 Teaspoon Dijon mustard
1/4 Teaspoon freshly ground pepper ( I left this out- I don't like pepper)
1 Tablespoon finely chopped fresh basil
Wash beets and remove tops. Place in large pot filled with water and bring to a boil. Lower heat and simmer until tender (about 1 hour). Set aside to cool. Peel and cut into cubes when cool.
Toast pumpkin seeds by placing seeds in a dry skillet over medium heat. Move the skillet back and forth over the heat with one hand and stirring the seeds with the other hand using a wooden spoon. When seeds begin to pop and give off a nutty aroma they are ready. Remove seeds from skillet and set aside.
To prepare greens, bring a large pot of water to boil. Wash the greens and chop inot bite-size pieces. Drop greens into boiling water and let is cook for about 30 seconds (I cooked the kale longer since it is thicker- maybe 1 1/2 minutes) until the stems are tender. Place in a colander and run cold water over them to halt cooking.
Place all dressing ingredients in a jar and shake well.
Put beets, greens, pumpkin seeds and scallions into a salad bowl. Pour dressing over salad and toss gently. Crumble feta on top if desired. Serve at room temperature or chilled.
Enjoy!
Tags: Health Belfast Maine, Compassionate Care, Natural Medicine Blog, Dr. Kerri Vacher, Patient, Body Mind Spirit, Illness Prevention, Nutritional Counseling, , Naturopathic medicine, Feeding our families, Healthy Food and Nutrition
Posted in Natural Medicine on January 28, 2011 by Dr. Kerri Vacher
We have made it almost to February which means we have survived the holidays! I hope they were fun, festive and healthy! I know it is cold out there but we all need a minimum of 30 minutes of physical activity a day. Here are few fun ways to stay active this winter:
1. snow shoeing
2. sledding
3. skiing
4. walking
5. skating
6. swimming at the YMCA
7. playing hoops, indoor soccer or other activities at the YMCA
8. Hoola hooping (if you have never met Judith Tingley- then you must seek her out! She has a class at the YMCA on Wednesdays but also volunteers all over the place spreading the word about the benefits of hoola hooping!)
We tend to forget in the winter about the importance of vegetables! They are still as important as ever so don't forget to get as many as possible. Every meal should include at least one vegetable- even breakfast. Try cooking up some spinach with garlic and sesame seeds- a big batch- and warm them up in the morning with your eggs or grain for breakfast. Soups and stir fries are a great way to get lots of vegetables into every meal (these can be warmed up to be eaten with breakfast the next day). I recommend striving for 7-11 servings!!!! I know...sounds like a lot... but if you are eating 1-2 servings at breakfast the rest of the meals are easier.
Make sure to eat lots of warming foods and AGAIN don't forget to eat your vegetables!!! Some examples of warming foods: soups, teas, stir fries, other cooked (rather than raw) foods that emphasize warming spices such as ginger and garlic.
Stay warm out there!!! AND Be Well!!!
Tags: Healthy Food and Nutrition, Feeding our families, Naturopathic medicine, , Nutritional Counseling, Illness Prevention, Body Mind Spirit, Patient, Dr. Kerri Vacher, Natural Medicine Blog, Compassionate Care, Health Belfast Maine
Posted in Natural Medicine on November 17, 2010 by Dr. Kerri Vacher
It is always the same- We over eat during the holidays and then vow with our New Year's resolutions to take the holiday weight off and get healthy again! Let's do things differently this year! Let's make a committment to stay healthy during the holidays! Read the tips below and go into the 2010 holiday season determined to stay healthy and slim.
SET YOUR INTENTION
Allow yourself to enjoy your favorite treats guilt-free. During the holidays we often indulge and then feel guilty the next morning. To avoid this next-morning guilt, set an intention before each meal or holiday party and follow it. For example, it may be to enjoy a slice of your favorite pecan pie or sample one each of a few of the tasty appetizers. Another way to think about setting an intention is to ask your self “How do I want to feel tomorrow morning?” and “How do I need to behave tonight so that I wake up feeling good about my food decisions tomorrow?” The goal is to mindful with your eating choices.
LISTEN TO YOUR BODY
Ask yourself: “How does the food taste to me?”; “How does it smell?”; “Am I full?”, “Am I eating according to the intentions I set?” This can be the greatest challenge of all. Try to check in with your body while you’re eating and make adjustments to stay within your goal. If the food doesn't meet your expectations, you can throw it away! You don't have to eat every bite of the food...there are no clean plate clubs!
EXERCISE
Be sure to continue – or begin! – your exercise program. Carve out 30-60 minutes of aerobic exercise 3-5x/week and strength training 30 minutes 2-3 x/week. Do what you enjoy most: walking, running on the beach, swimming, yoga, Pilates, climbing stairs, playing tennis, etc. For strength training consider exercises that work the big muscle groups- squats, lunges, abdominal crunches combined with arm curls, tricep lifts and arm presses. Exercise increases endorphins which elevate your mood and can help manage holiday stress. Exercise also helps to burn calories and prevent overeating.
DO NOT SKIP A MEAL TO SAVE CALORIES
This often leads to excessive hunger, a preoccupation with food, and not feeling satisfied. If you skip a meal you are more likely to overdo it the next time. Instead, eating smaller meals regularly through out the day can keep hunger down.
EAT PROTEIN AT EVERY MEAL
Sugar and simple carbohydrates, like breads, pastas, cookies and pastries, cause your blood sugar to fluctuate. This leads to increased sugar cravings and overeating. Protein stabilizes blood sugar, decreases sugar cravings, guards against overeating and helps to keep your mood stabilized. Try these excellent and easy sources of protein: a handful of nuts, hummus, hard boiled egg, turkey, fish and beans. It is especially important to eat 15-20 grams of protein at breakfast time to keep your blood sugar stable throughout the day.
DRINK WATER
Hydrating your body will increase your energy, detoxify your body, nourish your organs, keep your skin healthy, reduce headaches and increase your satiety. Challenge yourself to drink an extra 8-ounce glass of water for every serving of sugar, coffee and alcohol you consume during the holidays. As I have mentioned in previous articles, I recommend that individuals start with drinking 50% of their body weight in ounces of water per day- ex. If you weigh 200 pounds then drink 100 ounces of water, 150 pounds would be 75 oz of water.
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