Solara Speaks

Kindness of strangers and deliciousness of Gluten Free pastries

2010-11-24T17:25:00.000-08:00

Last week, I had a no good, horrible, very bad day.

In a flash, I knew what would cheer me up: a vanilla cupcake with vanilla frosting, from a great bakery in Portland called New Cascadia Traditional Bakery http://www.newcascadiatraditional.com/

I made my way across town and parked near the bakery. I knew that some sugary solace was near at hand.

As I neared the ordering counter I saw that there were 3 more left ( I was 5th in a line of about 20 people - I thought I was safe!) but 2 people ahead of me, a woman ordered all the rest of the cupcakes. I literally (yes, literally!) nearly cried. Settling ( oh how privileged I am!) on the chocolate cupcake, I was writing my check, and lo! A kind stranger swapped my chocolate cupcake for a vanilla one! Hallelujah! Then, I actually did cry a little- people can be so amazing sometimes.

Today, Kate and I are in San Francisco, doing touristy things. We went to the ferry building on our way back from Alcatraz, and found the amazing Mariposa Baking co. http://www.mariposabaking.com/. After buying my gf baguettes, I was telling them about the bakery in Portland, and the amazing kindness that had I had recently been gifted with. On hearing my story, the wonderful woman behind the counter gave me 2 of their cupcakes

(you can see them on their website)!!

Yes, people can be so kind and generous, and yes, gluten free pastries can sometimes save the day.

I have so much to be grateful for this holiday season.

Celiac Disease increased 4-fold since the 1950's

2010-08-29T09:44:00.000-07:00

Today I read an article that caught my attention -it was about the increased prevalence of Celiac Disease in our population these days. I had supposed that the 'increase' was attributable to increased detection. However, many believe that something has simply changed in our ecology ( internally or externally?).

So often, people I meet tell me that they have absolutely no digestive problems. "Great!" I tell them. (And yes, I do talk to people I that I have just met all about their digestion - I am such a geek!)

What is overlooked though are the chronic disturbances that seem unrelated to digestion - rashes, headaches, hypothyroid, stubborn weight gain ( that's right, I said 'gain', not loss), ADHD, anxiety, chronic apthous ulcers (canker sores).

This article highlights the fact that as physicians, we need to be aware that many diseases are just a manifestation of underlying Celiac or even of gluten sensitivity.

Here is the article in it's entirety:

http://www.medscape.com/viewarticle/726127?src=ptalk&uac=126723CY

Do you have experiences with Celiac that you can share here?

Bees, glorious bees! Where would we be without them?

2010-03-22T11:49:00.000-07:00

Well, it's been a bee weekend for me, for sure! I went to a weekend workshop put on by the Portland Anthroposophical Society http://portlandbranch.org/ about the care of and the importance of honeybees, then I went to the film screening for "Queen of the Sun" from Taggart Siegel, director of 'The Real Dirt on Farmer John'.

I came away from my weekend feeling a few ways: Firstly, very sad and shocked about the world that we have created for the honeybees that is leading to their demise, and secondly, extremely hopeful and motivated to do all I can to help the bees where I live and to make choices that will help the world be a safe place for humans and bees.

To get a small glimpse of the scope of importance that bees and other pollinators play in our lives, think of this: every fruit and vegetable that you consume had to be pollinated...by a small winged creature! And if the pollination does not happen, then the flowers, trees, fruits, don't get to reproduce, the birds have less habitat, less food; it goes on and on in the cycle of interdependence. If we lived in a world without honeybees and other pollinators, we'd have to do this job by hand, flower by flower. This is precisely what is happening in the Sichuan province of China, where workers must pollinate each flower...EACH flower, by hand. Read more in this Newsweek article: "Stung by Bees" .

What is there for a foraging bee to find in your yard? Do you use pesticides? Round-Up or other weed-killers or herbicides? Bees are not equipped to break down these poisons and they bring the poisons, mixed with pollen, back to the hive, where it gets concentrated in the honey that you and I love to eat.

John Edwards, at Ruhl Bee Supply has this to say: "Bees love plants such as oregano, thyme, rosemary, lavender and Russian sage. The broader range of plants, the better. Plants that bloom in succession give bees an extended source of food over time, which is good for honeybees and pollinators."

This website has a list of plants that you can grow that are extremely beneficial for bees, as well as for us to eat and to make our yards beautiful: The Daily Green - plants for bees.

Here are more local resources to learn about what you can do to make your home honeybee friendly:
Ruhl Bee Supply in Gladstone, Oregon
Friendly Haven Farm
Bee Thinking

Thanks for taking the time to read my thoughts about Bees! I'd love to hear your stories and thoughts!
Dr. Cara

Depression, insomnia and Targeted Amino Acid Therapy. Part 1: Tryptophan, 5-HTP and Serotonin.

2009-11-12T18:49:00.001-08:00

How many of you out there are currently taking anti-depressants, but wish you weren't? Raise your hands - don't worry, we are all in the same boat!

It is becoming more clear to me that as a society we walk around with cheery faces that mask our feelings of fear, dread, anxiety or hopelessness. We are happy, confident and optimistic as well, but we don't hide those feelings and when they aren't there, we try to project them.
Of course we need to get through each day, care for our children, spouses, our homes and our selves. But where does truly taking care of caring our own selves come into play?

There are so many options out there that looking for help can seem like an overwhelming struggle. I am here to let you know about a great option: Targeted Amino Acid Therapy.

What the heck is an 'amino acid', right?
Amino acids are the building blocks of protein; they are critical to life, playing a huge role in metabolism, growth & development as well as in brain chemistry (think of addictions, compulsions, and cravings versus well-being, joy and contentedness).
There are 22 standard amino acids; 8 of those are known as 'Essential Amino Acids' - 'essential' because we cannot make these on our own; we must get them from the foods we eat.

The amino acids that I will discuss today are: Tryptophan, 5 HTP (a Serotonin precursor), Serotonin and Melatonin.

5-HTP converts to Serotonin, and Serotonin converts to Melatonin.
5-HTP (5 Hydroxytryptophan) has been shown to help improve moods of depressed patients and may aid in weight loss, improve sleep patterns and help panic attacks. If you eat in order to eliminate negativity, fear, worry, obsessivness, irritability or insomnia, then you may need this amino acid.
Serotonin - having plenty of this amino acid helps us to feel warm and happy, accomplished, calm. Deficiency causes us to feel overly negative, obsessive, irritable, angry, anxious or even suicidal. Do you ever find that you wake in the night with a craving for something sweet or starchy? Your body may be trying to compensate for a lack of Serotonin.
Melatonin. This amino acid has become a superstar for helping people fall asleep, but it's also a powerful antioxidant. I usually start with supplementation of the precursors, so that the brain has what it needs to make as much Melatonin as it needs. Bright light in the morning, such as a full spectrum light, can help boost Melatonin, but avoid bright lights in the evening, as the effect can be stimulation, and you'll be awake rather than sleepy.

What can lead to a lack of these amino acids?

Not getting enough protein in your diet. High protein foods, especially from wild game such as venison and elk and other grass fed animals, need to become part of your healthy diet.
Skipping meals. Your body interprets this as a stress, depleting your amino acids.
Filling our plates with low-tryptophan, high refined carbohydrate grains and other refined foods like cookies, breakfast cereals, breads and pasta.
Evenings and wintertime when there isn't enough bright light to to signal our brain to make Serotonin.
Genetics. You may have inherited a tendency to be depressed, anxious or addicted to alcohol or drugs.
Caffeine, alcohol tobacco and aspartame are some common chemicals that disrupt Serotonin.

Ok, so that all sounds depressing, right? You CAN raise your amino acid levels anytime, with diet changes, supplementation, exercise!

Make sure that you are eating 20-30 grams of protein per meal. Fish, poultry, eggs, lamb, beef, dairy products and shellfish are high protein options. Beans are typically low in protein, but don't forget them, as they are high in fiber and help stabilize blood sugar.
Healthy Fats! Fat isn't our enemy, oxidation and rancidity is. The more Omega 3 fatty acids you consume, the better you will feel. The best sources for Omega 3 fatty acids are: wild salmon, sardines, herring, anchovies and mackerel. There are many sources of fish oils to supplement your diet if fish doesn't appear to often on your dinner plate. With the state of our oceans and rivers, it is wise to pay close attention to the source of your fish.
Other healthy fats: Extra Virgin Olive Oil, Coconut oil, olives, nuts, avocados and organic butter. That's right folks, I said it: Butter! Butter is rich in Vitamin A, which helps your vision, your skin health and helps to regulate the female sex hormone progesterone.
Yummy veggies. Eat a rainbow of colors. Try to bring new and different vegetables into your home each time you go to the grocery store, or plant something new each time you start your garden.
Eat breakfast. Yup. Simple, true and powerful. Having a good solid breakfast, including 20 grams of protein and some greens, can help stabilize your mood and energy all day long.

Now, this is simply an introduction to some changes that you can make to feel better physically, mentally and emotionally. There is much more to the story!

Of course, you need to visit a qualified health care practitioner if you believe that you are depressed, or if you seek help with mood medications.

Books to read: 'The Mood Cure', & 'The Diet Cure', by Julia Ross. Or Michael Pollan's 'The Omnivores Dilemma'
Here is a quiz that you can take to see how your false moods might be helped with amino acids: http://www.moodcure.com/Questionnaire.html

Walking the Portland Marathon!

2009-09-19T17:52:00.000-07:00

Ok...
Maybe I am crazy, but I'm doing it again!
Yes, this will be the 3rd time that I get up early and walk the Portland Marathon!
The first time, I walked with 2 dedicated friends, last time, I walked on my own
(I don't recommend this option!) and this time I am walking with my dear OCOM classmate, Christa.

Walking is an amazing form of movement. I am not sure that I could list all of the good points - there are far too many, but here are a few:
It's free!
It gets you outside, in touch with the sun, the wind, the seasons.
You get time to yourself, to breathe deeply and let go of your tension - in this way it is a kind of meditation.
Walking 20 minutes a day increases the amount of Vitamin D that your body can make.

20 minutes of walking a day reduces insulin resistance!
According to the Mayo Clinic, movement helps to decrease anxiety and depression.
"Just how exercise reduces symptoms of depression and anxiety isn't fully understood. Some evidence suggests that exercise raises the levels of certain mood-enhancing neurotransmitters in the brain. Exercise may also boost feel-good endorphins, release muscle tension, help you sleep better, and reduce levels of the stress hormone cortisol. It also increases body temperature, which may have calming effects. All of these changes in your mind and body can improve such symptoms as sadness, anxiety, irritability, stress, fatigue, anger, self-doubt and hopelessness."

Walking the marathon is not for everyone, but I love that it gives me a goal to work towards, and motivates me to get off my butt and 'just do it'. There are men and women walking those 26 miles who inspire me greatly: the 90 year old women who walks it every year, rain or shine, the people who are missing feet, or legs ( and I am complaining about what, exactly??)

In my clinical practice, I advise all of my patients to get some kind of movement each day, and while 26 miles may make you turn green at the thought, why not call a friend and ask them to go for a walk with you? Or gather your husband, wife or kids, and take a 20 minute walk after dinner. You'll be glad you did.

Dr. Clark is now at Portland Natural Childbirth & Family Clinic!

2009-09-19T17:23:00.000-07:00

Life continues to be a wonderful and bountiful journey, to be sure!

Beginning on September 1st, 2009, I see patients at Portland's 'Natural Childbirth and Family Clinic'! this clinic is long-established and is home to some of Portland's most well respected Naturopathic Physicians and Midwives, acupuncturist/chiropractors and Doctors of Osteopathy!

You can visit the website here http://www.naturalchildbirthclinic.com/

My website can be visited here http://drcaraclark.com/

Dr. Chotocruz has been very successful in guiding women through perimenopause and menopause, helping women to reclaim their vibrancy and well-being

I have the honor of taking over the care of Yasmin Chotocruz' practice and clientele. Using exercise, clinical nutrition, weight loss, adrenal support and bio-identical hormone replacement therapy, Dr. Chotocruz has very successfully guided women through perimenopause and menopause, helping them reclaim their vibrancy and health.
This is such an important part of my practice; I'm thrilled to provide the same care to all the women who walk through my door.
I look forward to meeting you!

Delicious, nutritious heart healthy Salmon BokChoy Noodles

2009-02-25T09:30:00.000-08:00

Salmon, Mung Bean noodle, Bok Choy deliciousness!

We all hear over and over about how we need to eat healthy fish, for the Omega-3 Fatty Acids, right? Well, here's a great way to make a meal that is easy, and will make your stomach very happy!
This recipe is heart healthy, anti-inflammatory and tastes great (and I created it!).

What you will need to gather:
1 lb Wild salmon
1 onion
½ lemon
1 Tbsp Turmeric

1 package cellophane (mung bean) noodles
1 bunch Bok-Choy
3 stalks celery

5 cloves garlic
Sesame oil
Olive oil
______________________________________
Salmon
Preheat oven to 400 degrees
Slice salmon into 4 serving sizes
Line a baking dish with tin foil.
Place about ½ the sliced onion in the dish and place the salmon on top of the onions, skin side down.
Layer the remaining ½ onion on top.

Melt aproximately½ cup butter a heavy bottomed dish at low heat with the juice of ½ lemon, garlic salt and 1 Tbsp Turmeric.

Drizzle this over the salmon.
Close the foil over the salmon, and bake for about 30 minutes, until salmon is flaky.

Bok-Choy
Wash and slice one bunch bok-choy into ¼ inch slices. I use all parts.
Mix ¼ cup olive oil with a generous splash of sesame oil, and 5-6 cloves of garlic, finely chopped or minced.

Heat this oil, and stir fry the bok-choy until tender but still crunchy.

Mung bean noodles
Full packet of Mung-bean sprouts (4 little bunches)
Heat several (I have no idea how many!) cups of water to boil. Take off of heat and place noodles in to soak, about 10-15 minutes.

Mixology
Flake the salmon into small chunks, and put over the noodles, including the cooked onions and whatever liquid comes from the cooked salmon.
Then, add the cooked bok-choy and the finely chopped celery.
Take kitchen scissors and generously cut the noodles into smaller and smaller bits, and mix all ingredients together. If not, the noodles make it hard to mix the ingredients together.

YUM. Totally anti-inflammatory. Gluten, dairy and soy free. And I made it up!

To read more about Omega -3 FAtty acids, you can read this article that was sent to me by my colleague, Dr. Drew Scott. (His clinic can be checked out here: http://www.goldenleafclinic.com/ )

Columbia research shows novel benefits of fatty acids in arteries

NEW YORK (Feb. 5, 2009) – New research from Columbia University Medical Center continues to shed light on the benefits of making fish a staple of any diet.

http://www.eurekalert.org/pub_releases/2009-02/cumc-crs020509.php

Better than Prozac. Let Chinese Medicine Help You have a Better New Year.

2009-01-01T20:15:00.000-08:00

Healing the Emotions

An excerpt from Kenneth S. Cohen

The Way of Qi Gong, the Art and Science of Chinese Energy Healing

Element	Metal	Water	Wood	Fire	Earth
Organ	Lungs	Kidney	Liver	Heart	Spleen
Harmful Emotions	Anxiety, Sorrow, Grief	Fear	Anger	Excess joy	Shock
Effect on Qi	Constrict	Drop	Rise	Scatter	Knot
Positive Emotions	Yi Integrity	Zhi Wisdom	Ren Kindness	Li Order	Xin Trust

Sit in Qi Gong posture (sitting comfortably, upright, with the tip of the tongue resting lightly behind upper front teeth ) for a few minutes, with the eyes lightly closed. Make sure you are relaxed and breathing naturally.

Bring your mind to the lungs. Use your inner senses to feel the lungs in your body. As you inhale, draw integrity and dignity into the lungs. As you exhale, let the breath carry away all worries, anxiety and grief. Repeat this several times. Inhale integrity, exhale anxiety and grief…

Now bring your focus to the kidneys. Let the inhalation fill the kidneys with wisdom, with the confidence of inner knowing. Exhale all fears. Repeat several times.

Next, locate the liver with your awareness. As you inhale, draw in kindness, filling the liver completely. As you exhale, release and let go of anger. Repeat several times.

Bring your awareness to your heart. Inhale, filling it up – all the chambers, valves, muscles, with peace, calm and serenity. Exhaling, release overexcitement, zealousness, excesses of any kind. Inhale peace again. Continue.

Now find your spleen. This is located behind your stomach, on the left side of your body. As you inhale, fill your spleen with trust and acceptance. As you exhale, let go of pensiveness and rumination. Let go of excess empathy so that you can be secure and rooted in yourself. Again, inhale trust. Repeat.

Then bring your mind to the center of your being, to the stillness and silence of quiet abdominal breathing. Let all images and thoughts disappear. Stay with this feeling of pure being for as long as you wish.

Solara Natural Health, LLC.