Archive for the ‘Maria Zilka’ Category
|Lunchbox Stress? Find solutions here!
Wednesday, January 18th, 2012
One of the top questions I get from patients here at the clinic – especially with GAPS kids – is how to pack a healthy lunch for them to take to school that they’ll enjoy eating! It’s quite a problem in today’s world where food manufacturers have learned to market to the children – not the moms. Although we live in difficult times when it comes to feeding our families right – we also live in the best of times when it comes to creative, supportive and valuable resources. Many of these websites and books have been created by parents, like you, who have become fed-up with feeding time.
I recently signed up for a free online subscription to a fantastic resource called Paleo Parents. Filled with great advice, gorgeous pictures and kid-friendly food ideas – it is a goldmine of information for parents struggling to feed kids with food intolerances. The recipes are gluten and dairy free, along with a de-emphasis on grains and legumes – the “go to” foods for parents who want to make sure the kids are getting plenty of protein.
They also offer a fun-filled cookbook that is designed to be shared with your kids – promoting their involvement and subsequent ownership of the food they get to choose for themselves. There are so many great tips and strategies to turn this chore into family fun while building great values for your kids when it comes to making healthy choices for themselves. A value they will have for the rest of their lives.
Not only will you have some fun learning new techniques – but you may even find a sense of relief that you’re not the only one out there with this struggle.
Happy eating!
Love & Health,
Tags: GAPS Diet, Health, healthy eating, kids lunch, lunch, Maria Zilka, Nutrition, paleo diet, parenting
Posted in Articles by our Doctors, General, Maria Zilka | Comments Off
Quick and Easy? Slow Down and Enjoy the Ride
Tuesday, January 17th, 2012
by Maria Zilka, NTP – Nutritional therapist, certified GAPS practitioner
___________________________________________________________________________
Standing in the grocery store checkout line, reading the magazine covers while I awaited my turn – it struck me how many headlines refer to getting things done in as little time as possible: “Lose 10 pounds in 2 weeks”,” Fast-track your house cleaning,” “7 easy steps to a better relationship” – and my favorite – “Dinner in under 20 minutes.”
Why are we in such a hurry to get things done? Yes, we’re all really, really busy these days with work, family, school, friendships and the need to take care of ourselves, but it seems we may have traded in the time we used to give to these life-enriching areas for time we happily give to doing… well, nothing. Watching television, playing on our cell phones or even reading about how to get things done faster and easier are all distractions to the job at hand – whatever that may be. It reminds me of the words from an old country song – “all I really gotta do is live and die, but I’m in a hurry and don’t know why.”
Cooking at home can mean better food choices.
In the context of our health we’ve become conditioned to look for quick fixes – often in the form of a pill – and it’s become quite common to think that your health is restored once the pain is gone. We’ve become very adept at shutting up our symptoms. Have a headache? – Take some aspirin. Body aches? – Reach for the ibuprofen. Acid reflux? – Stop that fire fast with some antacid! Symptoms gone? – All better. Unfortunately, ignoring or suppressing a symptom doesn’t make the underlying problem go away and eventually those symptoms will only get louder and perhaps more serious.
There is an art to everything – from cooking your family meals to cultivating healthy relationships – and by looking for the shortcuts we miss out on the joy of the journey. Nowhere is this more apparent than in taking care of ourselves and improving our health. So, as we ride the crest of the wave into the New Year, with all of our resolutions and good intentions, maybe it’s time to slow it down and look at our approach.
With that said, here is my “quick and easy” list for slowing down, paying attention and reaping long-term benefits from your efforts!
Learn to cook. Anyone who has come to see me at the clinic will attest to the fact that my number one suggestion for improving health is to learn how to feed yourself. No kidding. Relying on restaurants with their over-used and often poorly chosen oils and fats along with questionably sourced animal products is taking a gamble with your health. Though there are an increasing number of really terrific and health-conscious restaurants serving our area (aren’t we lucky?!), they can be expensive. Better to save the eating out for Date Night and strive to return to the good old days of eating in. Feeling socially isolated? A girlfriend of mine started a weekly cooking club where everyone comes to one another’s home bringing food, recipes, and all kinds of strategies for the kitchen. She’s having a blast and not only is she making new friends, she’s even improved her knife skills!
Start an exercise routine that you love. If you don’t like to run then don’t run. If dancing brings you joy then dance. It’s that simple. The only caveat to this statement is, again, slow down – see if you really don’t enjoy it. Sometimes it’s just getting used to a new routine or getting fit enough to enjoy it. I remember when I started running again after being a long-distance runner in college and falling away from it for several years – I hated it. All I could think was “how on earth did I ever enjoy this?” Then I started running the trails in Forest Park and the world of running changed for me forever. Suddenly, I was 10 years old again running through the woods and jumping over fallen trees. What joy! It was no longer exercise to me – it was therapy! Whatever it is you choose to do, just do it long enough to find out if it moves you. Then just do it.
Get a good doctor. I hear so many people tell me that they go to the doctor they see because of their insurance plans. Some stay with the same doc for years just because they hate the “hassle” of finding a new one. It is a fact that when gathering data on drug effectiveness the pharmaceutical companies know to keep any doctor/patient relationship out of the picture. Why? Because the relationship and trust that is created between a good doctor and their patient has a positive effect on optimizing a person’s health. On the flip side, think about how detrimental a poor relationship can be? Have you ever felt dissed by your doc? Five minutes of their time and the door is shutting in your face – midsentence? Take the time to find yourself a doctor that cares and will listen. You’ll feel the difference.
Finish what you start. We all have the same mantra “if only I had the time…” Yes, if only. It’s actually less about time than it is about commitment and integrity. Don’t let time be an excuse to not get your stuff done! If you want to write that book, play that instrument, or lose that weight – make the time to get it done. Set your priorities and don’t let other things distract you from using that time to finish what you want to finish. You’ll feel less stress and more happiness when the “lack of time” doesn’t exist for you.
Detoxify your life. Toxins are all around us. In the air we breathe, the water we drink, the foods we eat – even the people we hang out with can be toxic! Do we take the time to really think about what it means to detoxify our lives? We may do a metabolic liver cleanse – but continue to use a shampoo with detergents that can mess with our hormones. We drink filtered water but bathe in unfiltered water. We go for a run – in downtown traffic pollution. Reducing toxins in our environment reduces stress on us physically, mentally, emotionally and spiritually. So take some time to look at your world – your home and workplace – and make a commitment to truly detoxifying your life.
At Nature Cures Clinic, we believe that the underlying cause of many people’s health concerns can be addressed by eliminating common food allergens that contribute to toxicity in the body and then healing the gut lining. Any food that is not properly digested and entering the system through an unprotected gut is considered a toxin and will create an immune response. Fatigue, joint pain, headache, bloating, bowel issues and stomach pain are just some of the physical symptoms caused by an unhealthy digestive system – and anxiety, depression, ADD, brain fog, epilepsy and other neurological disorders are also connected to this imbalance in the system. If this sounds familiar, I’d like to invite you to schedule a free consult with me to talk about the GAPS Diet (Gut & Psychology Syndrome), the Nature Cures Clinic Detox program and the Elimination Diet. There is a good chance that these nutritional approaches to improving your health may be the start of a whole new lifestyle as well!
Do you have a few minutes? One of my favorite poets is Mary Oliver – she writes about the human experience using nature as her backdrop. Below is a link to a video using one of her poems “The Journey.” Please, sit back and relax – listen and enjoy the journey you’re on. And, when you’re ready… slow down.
Tags: articles by our doctors, fresh start, GAPS, gut and psychology syndrome, Maria Zilka, Nature Cures Clinic, new year, nutritional therapist, nutritionist
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How to Succeed on the GAPS Diet
Friday, December 9th, 2011
I’ve delivered several lectures at New Seasons markets on the GAPS Diet – (for those who may not be familiar with GAPS, it stands for Gut & Psychology Syndrome. You can visit my last post to learn more about it.) – and what is becoming a common theme is that there is a giant *gap* in knowing what GAPS is, and knowing how to implement the program. As one of the docs here at the clinic put it – “It would be like me handing a new patient the Merck Medical Manual and wishing them good luck.” Well, maybe that’s an exaggeration – but it’s not far off!
As part of my practice I offer a free half hour consult to come in and discuss how I might be able to help you figure out a personal nutrition program. Recently, I have had a number of these consults say to me “just tell me what to do next on the GAPS diet.” What I see happening is people embarking on the program by themselves – book in hand, bone broth on the stove and a fist full of probiotics – and a month in, not knowing where to go with it. The best of intentions can be thwarted by a sudden curve or even a fork in the road. “How do I know when I’m done with phase 1…or 2….or 6?” “What can I do to get back on track after a holiday disaster?” “I don’t seem to be getting anywhere – how do I know if it’s working?”
I’ve even had a few people come in that were started on the program by a doctor or practitioner who has not taken training in implementing the GAPS protocol. As a certified GAPS practitioner – I know that it takes more than just reading the book to be able to help people successfully follow this program and get them measurable results. This diet is not for the faint of heart – it takes commitment from both the dieter and the practitioner. There may be a few people who are determined enough to plow through the hills and valleys of the GAPS program – but for many it can be daunting!
The bottom line is – you don’t have to do it alone.
I’ve put together a program for GAPS patients that offers an all-inclusive approach to doing the diet – and succeeding. The program includes a health assessment, personalized diet program – including supplementation, re-evaluations with objective testing, and a series of six cooking classes. The program is designed to last between 9 months and a year – depending on the individual’s progress and specific needs. The benefits to comitting to a program and doing it in a clinical setting is that not only do you have complete support but you also have access to physicians if medical assessment is needed.
Additionally, our GAPS Group Program will begin on January 16th at the kitchen of Salt, Fire & Time (1902 NW 24th) and will run for 10 weeks. Each Monday we will cover a different topic in the GAPS protocol with education and information, recipes, strategies and more. For more info visit our website at www.naturecuresclinic.com or call me at 502/287-4970.
The more I talk to people the more I believe that everyone is a GAPS patient to some degree or another. Curious? Check out www.gaps.me for information and FAQs about Gut & Psychology Syndrome.
Love & Health,
Maria
Tags: ADD, anxiety, autism, bipolar disorder, Cancer, depression, GAPS, GAPS Diet, Gut & Psychology Syndrome, gut dysbiosis, leaky gut syndrome, Nutrition, Schizophrenia, special diet
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Our Fall Cleanse Group – Detox before the Holidays!
Tuesday, October 4th, 2011
Come and learn about our fabulous Cleanse and Elimination Diet Group Program at our Orientation Meeting this Thursday – Oct 6th – at 6pm here at Nature Cures Clinic.
This is a great opportunity to learn all about the benefits of cleansing before making a commitment. Our program includes products, support meetings, a shopping trip, acupuncture treatments for detox, exercise program for detox, daily support emails, tips and strategies for success – and lots of laughter!
One of the best practices you can do for your health is to get into the habit of detoxing the liver twice a year. We encourage our patients here at the clinic to look at cleansing as a maintenance program similar to exercise and other beneficial habits. The environment we live in with the multitude of chemicals and toxins we take in everyday coupled with diets that often swerve off track and create additional burden on the liver and gut – not to mention the stress we deal with that heaps on even more burden to our poor bodies! – all of these things combine to create weight gain, fatigue, aches and pains and poor sleep. Yikes! We all need a little help keeping everything in balance.
To learn more – call me at 503-287-4970 to get your questions answered or to let me know you’re coming. Remember – the holidays are coming….it’s time to detox before you retox!
Love,
Maria
Tags: allergies, Cancer, cleanse, detox, detoxification, Diabetes, Elimination diet, Fatigue, fibromyalgia, food allergy, General health, healthy living, Inflammation, liver detox, liver detoxification
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The GAPS Diet – Healing the gut, healing the mind
Tuesday, September 27th, 2011
I was fortunate enough to take part in a very special training this past week-end up in Seattle with Dr. Natasha Campbell McBride. Dr. Natasha is a medical doctor and neurosurgeon and has studied the effects of diet and gut health on brain function, moods and behavior. With years of research and clinical work she had developed a diet protocol for practitioners to use called The GAPS Diet – which stands for Gut & Psychology Syndrome.
What is the relationship among the common disorders we are seeing so often these days – food intolerance, asthma, eczema, dyslexia, ADD/ADHD, behavioral problems, autism, and autoimmune issues? Why do we see so many conditions developing in adulthood like depression, bi-polar disorder, psychological and psychiatric disorders, even schizophrenia? Dr. Natasha proposes that the underlying disorder that manifests in so many different conditions (there are over 200 autoimmune disorders identified) lies in the gut! It is certainly not a new idea that our stomach and intestines are a central figure in the overall health of the human being. Hippocrates said “All diseases begin in the gut” as well as “Let food be your medicine…” Our modern diet served up with plenty of refined, high glycemic products manufactured to make our lives easier – is actually a double edged sword. We may be eating faster at the end of the day but we’re paying a very high price for it – and so are our children.
Come learn more about GAPS at an introduction lecture I’ll be giving next Wednesday, October 5th. We’ll meet at the New Seasons – 7 Corners store located at 1954 SE Division St. at 7:00pm. I am so excited to share this information – please call the store to register at (503)445-2888 – or email maria@naturecuresclinic.com for more information.
I look forward to seeing you!
Love & Health,
Maria
Tags: ADD/ADHD, allergies, anxierty, asthma, autism, autoimmune diseases, autoimmune disorder, Cancer, Children, depression, dysbiosis, dyslexia, dyspraxia, eczema, GAPS, GAPS Diet, Gut & Psychology Syndrome, gut health, hormones, immune system, leaky gut syndrome, mood, pregnancy, probiotics, Psychiatry, psychological disorders, Psychology, Schizophrenia, special diet
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NCC Cleanse: Day 1
Saturday, September 17th, 2011
Nature Cures Clinic Cleanse
Day 1
After reading through the materials for Day 1 and 2 of the cleanse, it seemed pretty doable to me. Breakfast wasn’t so different from what I usually have. This morning it was a bowl of steel cut oats with blueberries, raspberries and a dash of cinnamon. I would normally have added honey and milk of some sort. It really wasn’t too bad without the added sweetness. I was worried it would be too dry for my taste, which is why I usually put in the milk. But, because the berries were frozen, when I heated them up there was enough juice to spread throughout the oats.
For my mid-morning snack, I had a salt-free organic brown rice cake with a tablespoon of unsalted almond butter. That kept me full until lunch, which was a 1/2 cup of brown rice with black beans, blanched green beans, chicken, and about a tablespoon of salsa verde for some fat and flavor. This was really satisfying and seemed like a lot of food, but it was still under the 600 calorie limit. I used an online calorie counter to figure out how much each ingredient was worth.
With both breakfast and lunch I took the Formula 1 capsules, which I noticed, did not have any kind of bad aftertaste or smell- love that!
Mid-afternoon I had a handful of raw almonds and about a third of a sliced cucumber. By 3pm I was really wanting some protein and the almonds did the trick.
Dinner: The Shake. 5:30pm arrived and it was time to make dinner, a crazy looking shake of protein and greens powder. I decided to buy a Blender Bottle from Dr. Costello because I knew I wouldn’t want to mess around with an actual blender, especially when the shakes become more frequent. The Blender Bottle is special because of a metal ball inside that is shaped like a round whisk. It really works; I was quite impressed.
Admittedly, I hate greens powder. I can’t stand the smell or the taste and was not looking forward to this at all. During my cleanse prep session with Maria Zilka, I expressed my concerns about the flavor and she had a brilliant idea blending: Baby food! The organic baby food that comes in convenient little pouches will mix with the greens powder quite nicely in the Blender Bottle. I chose a Plum Organics mix of pear, blueberry and purple carrot (all approved foods on the elimination diet). Maria said that I could mix half a cup of fruit puree to the shake and fortunately each little pouch is exactly the right amount.
THE RESULT:
It didn’t smell bad, it didn’t look good and it didn’t make me gag- but it is 7:40 pm right now and I’ve still got 6 ounces to go. It is not an easy beverage for me to get down, but it is far from the worst I’ve ever tried. I wont be making it without any purees, and I think I can handle it.
I don’t think I have hit my water goal for the day yet and I would definitely like some carbs right now. I’m pretty sure I will feel hungry for a while…wish me luck as I try to exercise some willpower!
Tags: cleanse, Diet, Nature Cures Clinic, organic food, protein
Posted in Caffeine, Caloric restriction, Diet, Elimination diet, Food, Food intolerances, Healthy diet, Maria Zilka, Naturopathic medicine, Nutrition, Office Manager Blog | Comments Off
The Night Before The Cleanse…
Thursday, September 15th, 2011
Hello, my name is Megan, and to be perfectly honest I am not a big “cleanse” person. I completely support the idea and have seen the amazing results that people have achieved. But, for me personally, I don’t enjoy what I consider to be “restricting” my diet. I have decided to embark on a cleanse with a few other clinic employees and see what all the fuss is about. My goal is to write something daily. Maybe a detailed account of my day to day experience or just a simple statement about how a particular day went; as long as I document something then I will have reached one of my goals.
As a newbie Mom to a 10 month old boy, my current diet can be can be summed up as erratic. I’ll eat a basic breakfast of a bowl of whole grain cereal with milk (sometimes soy) and either a banana or some berries thrown in. I’ll be lucky if I get another sit-down meal before dinner, mainly subsisting on Trader Joe’s snacks while at work. I don’t eat a varied diet, though I do believe for the most part I eat fairly well. I am a firm believer in all things Gluten, Dairy, and Sugar. I don’t drink caffeine so I don’t anticipate that being a problem during the 21 days I plan to stick to the Nature Cures Clinic Cleanse and Elimination Diet. My biggest fear is the carb cravings!
I hope that this cleanse will give me a jump start and really motivate me to branch out in my eating habits, as well as open my eyes to new and nutritious foods that I can introduce to my little guy. I’m fortunate to work just a few steps away from Maria Zilka, who is an amazing source of knowledge on all things food and nutrition. I’m so glad not to be doing this alone! While we will all be doing a slightly different version of the Nature Cures Clinic Cleanse, it is so important to have that support system in place.
I have no known food allergies and bound by no intolerance, I am curious to find out if there could actually be something hiding beneath the surface.
Since tomorrow morning is my first cleansing day, I thought that I should really make tonight count- you know, go out with a bang! Here’s a photo of my absolutely delicious dinner:
Chicken Sausage and Potato Hash with Cold Green Bean Salad and a Fried Egg
Without going into too much detail…Fingerling Potatoes are chopped into rings and fried in smoked fat, the greens beans are tossed in a homemade aioli, and the entire dish is drizzled in salsa verde- yummmm!
As you can see, I ate it all.
I plan to finish the night off with a little blueberry and nectarine torte and a nice glass of red wine.
Stay posted for the upcoming cleanse details, I plan on being brutally honest on the whole experience- especially when it comes to taste- and I promise lots of pictures.
Wish me luck!
Posted in Caffeine, Caloric restriction, Children, Diet, Elimination diet, Exercise, Food, Food allergies, Food intolerances, Health, Healthy diet, Maria Zilka, Naturopathic medicine, Nutrition, Office Manager Blog, Wellness, Women's health | Comments Off
Check out this great cookbook!
Thursday, September 1st, 2011
I love books – and I’ll confess, cookbooks are a particular obsession of mine. It’s one indulgence I have that my husband never seems to have a problem with! In fact, next to bicycling – food is a shared passion in our marriage and the kitchen is a hub of activity in our home.
I think that one way to become a cook – or become a better cook! – is to read cookbooks. I get so inspired and excited when I come across something new – a blending of tastes I hadn’t tried, a shortcut in preparation, a simple little flair to add to the presentation of a dish….it’s all available for you to adapt and modify. I spend a few minutes everytime I’m shopping at my natural foods store to peruse the book shelf, flipping through colorful pictures and getting a quick feel of what the author is offering. Often I find that cookbooks can be a lot like buying a CD – one or two good songs, or recipes, and the rest I can do without. Especially in the arena of “allergy-free” cooking – the recipes frequently disappoint in flavor and ingredients.
Recently, I came across a book on the shelf that I got pretty excited about – it’s called “Clean Start” by Terry Walters, the author of “Clean Food.” This new book has 100 recipes that really will inspire you to “eat clean and live well.” The book itself is lovely to look at, gorgeous photos and a unique cover design - the recipes are a single one per page (I love that) – and each one is simple, delicious and completely do-able for the reluctant chef. She encourages farm-fresh, local and seasonal – and offers easy, uncomplicated advice on how to get started with a “clean” pantry and a “clean kitchen.” The best part of all – each recipe is dairy, egg and gluten free! Heaven!
Check it out – I bought my copy at New Seasons Market. You can always take a few minutes out of your shopping time to peruse their bookshelf and get some great ideas.
To health!
Tags: cookbooks, cooking, dairy-free, Diet, egg-free, Food, Food allergies, gluten-free, vegan
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Coconut Cream Pie that’s good for you!
Friday, July 15th, 2011
A few years ago my husband and I were on a vacation down in California, cycling around Sonoma and Napa Valley. Of course, the food in that area is extraordinary as a complement to the wines and choosing a restauarant is more about deciding on what you’re willing to miss out on rather than what you want! It’s all good. There is a “chain” of raw/vegan cafes (limited to California) called Cafe Gratitude that we love to go to for their amazing desserts. Anyone with food allergies will know how hard it is to find yummy treats that don’t contain eggs, dairy, wheat, gluten or sugar. And after riding 50 to 80 miles in the surrounding hills of the valley – I always deserve a treat! My favorite pie on their menu is a lovely, live coconut cream pie that is so simple to make and delightful in it’s flavors – you won’t believe that it’s actually good for you. Here is my adapted recipe that was inspired from this delightful restaurant.
I love fresh so when there’s time I start with a whole young coconut with the husk on. I shake it to see how fresh it is – if there is a sloshing sound it is beginning to dry out. Buy the one that makes no sound. (This adaptation is totally optional – so if you don’t want to go through this process you can skip to the recipe below!)
First, drill the coconut with an electric drill – 3 holes in the top – and drain all the water out. Then (with the help of my husband and a good strong knife – the natives use machetes for this) hack off the top of the coconut. When the coconut is open, scrape all the meat out using a metal spoon. It should peel off smoothly and easily. Put the meat in a measuring cup (there should be about 1 cup) and save for the filling.
So, to begin let’s make the crust. you will need:
2 and 1/2 cups dried organic coconut flakes
1 and 1/2 cup raw pecans
1 cup pitted medjool dates (pressed into the measuring cup)
1 tsp pure organic vanilla extract
Small amount of sea salt
Process these ingredients in a food processor until crumbly (resembles graham cracker crust). If mixture is too dry - add dates, if it is too wet – add pecans. Transfer mixture to a pie plate and press your crust evenly on the bottom and up the sides, forming a ridge along the top as you would a regular pie crust. You won’t be able to make a fancy edge because of the crumbly texture – but you can pinch it into a bit of a shape. Set aside.
Now for the filling – you will need:
2 and 1/4 cups organic coconut milk (use the non-lite version for best flavor)
1 cup coconut meat, either the fresh mentioned above or dried flakes are fine too
1/2 cup medjool dates, pitted and pressed into the measuring cup
2 teaspoons organic vanilla extract
2 tablespoons lecithin granules
1/2 cup organic, extra-virgin, unrefined coconut oil
Few pinches of sea salt
Put all ingredients into a vita-mix, high-powered blender or food processor. (The Vita-mix makes it crazy creamy!) Blend until smooth. Pour blended mixture into the prepared pie crust and put into the refrigerator. The filling will set up nicely in about an hour.
I like to serve with fresh berries ands sprigs of mint. Enjoy!
Tags: allergies, dairy allergies, dairy-free, desserts, egg allergies, egg-free, Food, Food allergies, gluten-free, recipe, sugarless, wheat-free
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Nutrition Mission: Improve your Health through Food
Wednesday, March 16th, 2011
by Maria Zilka, NT
Nature Cures Clinic nutritional therapist
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When you hear the word “nutrition,” what comes to mind for you? The FDA food pyramid? A bottle of vitamin and mineral pills? Your mother telling you can’t leave the table until you’ve eaten all your spinach? Commonly, when we think of nutrition we think “borrrrring!” We think of the foods we should be eating rather than the foods we are eating.
Nutrition is not about our diet. While our diet plays a very important role in our nutrition – it is more about the interaction of the food we eat with our unique physiology. So, when we think of a healthy diet it is important to remember that there is no public policy that can dictate what a perfect diet is – simply because we are all individuals. What is important is finding what the perfect diet is for you.
It is not always easy to make the connection between what you eat and how you feel. We are very adept in this country at shutting up our symptoms – if we have a headache we take a couple of aspirin, a body ache has us reaching for a bottle of ibuprofen. Acid reflux or GERD is soothed with antacids – and even our red, itchy dry eyes are treated with fake tears! Symptoms are no longer considered to be the body’s way of communicating – they’re conditions that must be relieved so that we can ignore them a while longer.
The problem with ignoring a symptom, however, is that it doesn’t go away – it just gets louder and more demanding. Treating your symptoms is a temporary, though sometimes necessary fix – but if you want to achieve optimal health and vitality you have to get to the root cause of the problem. This often begins with our food.
If a food is not nourishing your body then it is creating a stress. For example, an egg is considered a very healthy food – in fact, it has been called the “perfect” food. It contains everything to begin a life with. However, if your particular physiology reacts to egg as an allergen then it is far from a healthy food for you. Symptoms of fatigue, gas, bloating, achiness, headache, etc. have been reported from people who are sensitive to egg protein, but if you are not looking for the connection you might easily attribute these symptoms to something entirely different. The key is in finding the foods that create “chronic” stress in the body and eliminate them from your diet. In so doing – you are relieving your body of dealing with unnecessary and unseen stress that can eventually lead to disease.
The other component to the nutrition question is how well your digestive system is working. We need to have sufficient stomach acid to break down protein, adequate salivary and pancreatic enzymes to process carbohydrates and healthy amounts of smooth flowing bile to emulsify fat for absorption. If any of these systems are compromised or out of balance we will experience problems such as acid reflux, bloating, gas, undigested food in the stool and malnutrition, to name a few. If any of these symptoms sound familiar then you should probably take heed. Most of us have experienced digestive disorders at one time or another – what we are concerned with are the chronic issues that lead to problems.
The following is a list of things that you can do to improve your nutrition:
• Digestion starts before we even eat. Spending time with our food in the preparation, cooking, seasoning, smelling and tasting all combine to get the body ready to receive nourishment. The brain plays a key role in proper digestion.
• In school we were taught that digestion is a “north to south” process. If you have something going on in the southern region of your body – it most likely started farther up the line. One of the best things you can do to aid proper digestion is chew your food. Make a conscious effort to chew each bite at least 20 times – it’s not easy! Many of us eat on the run – short lunches and hurried meals throughout the day so we get used to “wolfing” down our food in large un-chewed quantities. Becoming more mindful of the chewing process benefits us in so many ways.
• Relax and enjoy meal time. There’s wisdom in traditions and saying grace is no exception. Close your eyes, take a deep breath and feel gratitude for the food, your healthy body and even the people you may be eating with. This puts your body in the receiving mode and allows you to get the most nutrition from your effort.
• I’m a big fan of the food writer Michael Pollan, author of Omnivore’s Dilemma, In Defense of Food and Botany of Desire. I like when he says “It’s no longer what we eat – it’s what we eat, eats.” Think about that for a minute. His point is that making healthy food choices goes deeper than just choosing the so-called “healthy” food over the “unhealthy” food. We need to consider where that food came from, how it was produced or raised, cultivated, fed and harvested. What fertilizers/pesticides may have been used. How the animal was fed and treated. This all contributes to the nutritional content and quality of your food.
• Take the steps to find out what your perfect diet is. We put most, if not all of our patients here at the clinic through the Elimination Diet. This is where we take all of the most common allergens out of the diet for period of time and then systematically re-introduce them to discover symptoms associated with each food. The purpose is to definitively know which foods are nourishing for your body, which foods are not – and what it feels like for you.
• Keep your digestive system as healthy as you can. You can create the perfect diet– but if you’re not digesting properly it won’t do you much good. Pay attention to your symptoms of bloating, brain fog, headaches and body aches. Follow some routines to give yourself better health such as a liver cleanse a couple of times a year, a good exercise program to help your body release toxins and burn up stored energy and one of the best things of all – learn to cook!
For more information on balancing your nutritional profile – come see our Nutritional Therapist Maria Zilka, for a Nutritional Assessment and analysis of your current diet. Maria also provides classes and lectures and is happy to come to your business or organization to provide information on digestive health and food in a fun and interactive way.
Image courtesy Bethd821
Tags: Diet, health food, healthy eating, Maria Zilka, Nutrition
Posted in Articles by our Doctors, General, Maria Zilka | 2 Comments »
Avoiding the Holiday Binge
Saturday, December 18th, 2010
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by Maria Zilka
Nature Cures Clinic nutritional therapist
Years ago there was a popular commercial on television selling a well-known fizzy tablet designed to aid an over-acid stomach condition. Often there was portrayed an over-weight, middle-aged man in a tee shirt, scruffy faced and disheveled, lamenting over his exploit of over-eating. “I can’t believe I ate the whole thing” was his sighing cry while his unsympathetic wife answered in a monotone “Believe it Harry.” It got a lot of laughs and was very effective advertising most likely because it was so relatable!
Over eating is a problem – and not always for the most obvious reason which is too many calories. The physiological effect on the body when we over eat is something to take heed of. Our digestive system is designed to process food into absorbable sized molecules so that the body can use these nutrients for energy, healing, restoration and balance. When we over eat we place such an enormous burden on this system that often many foods pass under processed from the stomach into the small intestine where all kinds of bad can happen!
Think of the small intestine as similar to that children’s toy that has several differently shaped pieces that must be matched up to the cut outs in a lid over a bucket. The child has to fit the shape to the cut out in order to solve the puzzle and fill the bucket. In a similar way – our food particles must be broken down to the right particle size in order to pass through the hair-like tubes that line the small intestine. Food particles of the right size will then be absorbed and utilized by the body. Food particles of the wrong size will stay in the intestine – fermenting and putrefying – causing bloating, gas and discomfort.
If this condition becomes chronic further dysfunction can occur including “leaky gut syndrome” where selectivity on what passes through is lost and the lining becomes “leaky.” This allows inappropriately sized proteins and fats to pass through which then overwhelm the immune system – which leads to more problems including allergies, impaired immune function and other imbalances.
There are a number of other physiological reasons for not over-eating including triggering over production of insulin, burdening the stomach (especially if your stomach acid is low – which is the more common condition with a high carb, western diet), and over eating non-enzymatic, processed foods. Any and all of these are causes for digestive upset and poor absorption of nutrients – leaving us over fed and under nourished!
To avoid this holiday eating pitfall and keep a very merry gut – here are some tips to keep in mind while sitting down to the dinner table (or lingering about the buffet table).
Relax, breathe and take it easy. Digestion happens in the parasympathetic state. There’s a reason we’d say “grace” before eating – it gave us time to get our bodies ready for food and our brains calmed down enough to allow digestion to take place.
Portion control. You really don’t have to “eat the whole thing.” Using smaller plates helps with this – no more super-sized dishware!
Chew slowly and completely. You should try to chew each bit at least 20 times. Try it – it’s not so easy and you’ll realize how little you actually chew if you start counting! It’s a great awareness exercise.
Make sure you have enough stomach acid. If you’re burping and uncomfortable after eating it may be that you are not producing sufficient stomach acid. If this is a common condition for you then it is important to address this with your health practitioner.
If you feel that your digestion is not quite right – or you are experiencing any issues with some of the condition listed above – we invite you to come into the clinic to discuss the proper protocol to help you regain your digestive balance.
Call us for a free consult or come on in and talk with your doctor – a happy gut is the key to wellness!
Image courtesy Pink Sherbet Photography
Tags: digestion, eating, holidays
Posted in Articles by our Doctors, Diet, Food, General, Maria Zilka | 1 Comment »
7 Tips for Happy, Healthy Holidays
Wednesday, November 17th, 2010
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by Maria Zilka, NT
Nature Cures Clinic nutritional therapist
It’s that time of year again for family gatherings, festivities and feasting beyond measure! These days can bring joy or trepidation, depending on how well you prepare. For many who suffer from food allergies, addictions or are prone to stress, this time of year can be especially trying. Read on to learn our top 7 ideas for navigating through holiday pitfalls and temptations!
1. Visualize success. Stressed out about the family reunion? The temptation of Aunt Louise’s caramel-apple pie? The idea of 4 days of football? Relax – make a plan – rehearse! Coaches and athletes commonly use visualization techniques and rehearsal to improve performance, and so can you. Try to picture the scenario that creates the most stress for you while facing the holidays. You might even take out a notebook and write out – in detail – your expectations of the event. Describe the location; the people who will be present, the antagonist (can be a person, a food or even a potential situation).
Now practice. Visualize your responses and be honest with yourself on your weakness. Acknowledge the various outcomes and choose the one that you want to see happen. Keep practicing in your mind how you can contribute to the best possible outcome for your own happiness and enjoyment. Practice, practice, practice.
2. Choose an indulgence – just one – and stick to it! Then really enjoy yourself. If it’s a piece of pie then savor every morsel. If it’s the creamy buttermilk mashed potatoes you crave – dig in. Just make sure that you decide there will be no guilt attached. The caveat to this is not indulge in anything that is harmful to you in the sense of a food allergy or an addiction.
3. Keep moving! The holidays do not have to mean a holiday from your normal routine. Even if you’re traveling you can often find a way to get some exercise into your day. Check out the local gym – most will allow you a guest pass, or go for a run – all you need are the shoes! Take a walk in the autumn air, do a morning dance… whatever feels right. Just move it.
4. Prepare for the evening out. On your way to a party eat an apple to stave off hunger and the possibility of grazing too long at the buffet table. Drink plenty of water – hydration not only keeps us from getting too tipsy but it helps us not to overeat as well!
5. Simplify. Preparing the family meal? This is a great opportunity to take control of the over-indulgence by simplifying the menu. Rather than knocking yourself out making a dozen different side dishes – which then contribute to over-eating – choose three favorites and make enough to go around. This may be the year to let go of the candied yams and green bean bake, not to mention the jello tower!
6. Consider substitutions. Whipped sweet potatoes instead of russets, creamy pasture butter instead of margarine, light buckwheat flour or quinoa flour for your pie crust rather than white or wheat flour… There are so many easy and tasty ways to make your meals healthier without compromising your taste buds!
7. Have a treatment. Try to remember – you are not alone. The holidays can be tough on everyone with all the pressures of traveling, preparing, socializing and just plain dealing with it all. Be kind to yourself and listen to your body. If you need a break – take it. Don’t forget to breathe. And, if you’re feeling overwhelmed – call us and come on in for an acupuncture treatment or massage to ease the stress.
If you’re interested in healthy holiday cooking – email Maria {at} naturecuresclinic.com for a list of her favorite allergy-free, properly prepared, whole food holiday recipes!
Image courtesy: CarbonNYC
Tags: healthy eating, holiday eating, Nutrition
Posted in Articles by our Doctors, General, Maria Zilka, Nutrition | Comments Off
Host a lecture by our practitioners
Monday, April 5th, 2010
Do you have a group or organization that you think would benefit from learning more about Naturopathic Medicine? The doctors at Nature Cures Clinic provide free lectures as part of our mission to educate people on treatment options. We also provide health screenings that catch often-overlooked symptoms that can lead to larger health issues. With knowledge, enthusiasm, and humor, we deliver information that can change people’s lives and contribute to the health of your community or organization. Some lecture options we offer include:
Digestion, Nutrition and your health: What is proper nutrition for you? You are what you eat — so learn how proper nutrition can bring better health, sleep patterns, aid in digestion, lower blood pressure and bring mental clarity, even in times of stress. How what we eat affects us both in positive and negative ways.
Children’s Health: Simple nutrition and the natural treatment of childhood illness. The experienced doctors from Nature Cures Clinic will share simple home remedies and new approaches to preventing and treating the most common childhood illnesses, from ear aches and tummy aches to chicken pox and fevers. Come find out what you can do at home.
Natural Remedies for Colds & Flu: Treating our illnesses can be very nerve-wracking and discouraging. Often the treatments we end up with are not what we wanted. Come and learn some great home remedies to turn to when your family gets hit with seasonal bugs.
ADD, ADHD & Learning Disorders: Learn a drug-free approach for Attention Deficit Disorders (ADD/ADHD) and other childhood behavioral issues. The doctors will discuss how neurofeedback, together with nutrition and homeopathy, can strengthen your child’s nervous system enabling better focus and concentration at home and in the classroom.
Women’s Health: There is abundant evidence that environmental factors may contribute to a variety of diseases in women, including Breast and Ovarian Cancers, Osteoporosis, Endometriosis, Uterine Fibroids, Infertility, and Autoimmune Diseases. Our physicians will lead a discussion addressing the most common environmental exposures, associated risks, and treatment options.
Ergonomics for a Health You: Learn how stretching and proper posture are important to prevent health problems as well as reduce back problems, headaches, arm and wrist pain and neck aches.
Allergies & Asthma: Breathe easier and naturally. Learn how to treat allergies and asthma naturally, as well as optimize the effectiveness of current treatments including food, herbs, Chinese medicine, homeopathy and hydrotherapy.
Natural Approaches to Pain Relief: Learn how Acupuncture and Naturopathic Medicine together provide a complete, dependable, and time-honored approach to break the pain cycle. A Trigger Point/Acupressure demo will be included in this workshop.
Controlling Your Blood Sugar Naturally: Dysgycemia explains the whole spectrum of sugar regulation problems, from Hypoglycemia to Hyperglycemia. This talk will explain how food and supplementation affects our blood sugar and proper choices will result in stable energy and healthier blood glucose levels. Anyone with a family history of Diabetes should not miss these powerful message about prevention and sugar balance.
Rapid Weight Loss & Detoxification: Start fresh with a 9 Day Cleanse to shed those unwanted pounds and feel the energy you really have inside. Dr. Greg Eckel will explain why you store fat, the cleansing system and how the importance of nutrition, reasonable exercise and the RIGHT supplements will not only help you take the weight off, but KEEP it off.
The Many Faces of Lyme Disease: Chronic Lyme Disease can manifest in a multitude of ways. Its symptoms can mimic conditions as diverse as Fibromyalgia, Chronic Fatigue, Arthritis, Lupus, Multiple Sclerosis and many others. Dr. Greg Nigh will give an overview of chronic Lyme Disease, discussing new testing options, as well as naturopathic treatment protocols for overcoming this widespread and growing health menace.
Anxiety & Depression: The Holidays are gone. The weather is cold, wet and gloomy. Come find out what Naturopathic and Chinese Medicine have to offer you. You don’t have to feel that way! Presented by Dr. Greg Eckel
Vaccines: To Vaccinate OR To Not Vaccinate. Dr. Rose Paisley discusses the controversy on vaccinations. She will provide information about risks, benefits, public health issues, harmful additives and consumer choice.
Insomnia: Always Tired But Can’t Sleep. Come learn about natural simple therapies to help you snooze through the night. Presented by Dr. Greg Nigh
Women’s Health, Botanicals & Nutrition: Learn how to relieve symptoms of PMS, menopause and other hormone-related issues with natural remedies. Presented by Dr. Rose Paisley
Motor Vehicle and Sports Injury Rehabilitation: Tired of being told to just take a pill that relieves the pain, but doesn’t treat the problem? This workshop will teach you how to properly treat and prevent these types of injuries.
To schedule a FREE workshop at your location please contact:
Maria Zilka
Community Outreach Coordinator
maria@naturecuresclinic.com
or call (503) 929-7747
Tags: allergies, alternative ADD treatment, alternative ADHD treatment, alternative flu treatment, Alternative medicine, anxiety, asthma, autoimmune diseases, Back pain, corporate wellness, depression, detox, environmental wellness, health screenings, lyme disease, natural ADD treatment, natural ADHD treatment, natural flu treatment, natural medicine, naturopathic ADD treatment, naturopathic ADHD treatment, Naturopathic medicine, nutritional guide, Obesity, Vaccinations, Weight loss
Posted in Community events, Maria Zilka | Comments Off
Diabetes – The New Epidemic
Wednesday, February 17th, 2010
by Maria Zilka, NT
It would be hard to find a medical expert these days, conventional or otherwise, who wouldn’t agree that our sugar-based diets are killing us. Our daily bread has turned into a non-stop feeding frenzy of refined carbohydrates including many breads, pastries, sweets, over-processed cereals and artificial sweeteners. And despite the warning signs – epidemic rates of diabetes, heart disease, obesity, high blood pressure and depression – we continue to indulge ourselves on this poison, sugar.
Tags: alternative diabetes treatment, antidiabetes drugs, Diabetes, naturopathic diabetes treatment, Naturopathic Nutrition Therapist, Nutrition, nutritional analysis, type 1 diabetes, Type 2 diabetes
Posted in antidiabetes, Articles by our Doctors, Diabetes, Food, Healthy diet, insulin, Maria Zilka, Obesity, Type 2 diabetes | Comments Off
Soaking your grains, nuts and seeds
Saturday, January 16th, 2010
If you’ve been to one of Maria Zilka’s nutrition classes, then you probably know a thing or two about soaking and sprouting. It’s one of the ways Maria likes to show people that it’s not hard to eat well, it just takes a bit of planning.
Maybe right about now you’re thinking, “time? Who has any more of that?”
But we assure you, it won’t hurt that much. Though to help you along, we’ll explain the big benefits of soaking your grains, nuts and seeds.
Those foods contain an element called phytic acid, which fortifies the hulls or shells of raw nuts, seeds, and grains. Phytic acid is nature’s way of providing mildew resistance, allowing the grain to reach maturity and re-germinate instead of rotting due to rain and moisture. Our bodies cannot absorb phytic acid, so our bodies just expel the grains that contain it.
Not only that, but phytic acid can bind to minerals, proteins, and starch — making it difficult for you to absorb these elements.
It is possible to remove the phytic acid, however, by giving your grains a good soak. Maria recommends soaking your rice, whole grains, nuts, and seeds for at least eight hours before using them. For added health benefits, you can also allow your grains to sprout before consuming them.
If you have more questions about phytic acid or how to eat more balanced, healthy meals, contact Maria@naturecuresclinic, or call us at (503) 287-4970 to set up an appointment.
Tags: Alternative medicine, grains, Maria Zilka, nuts, seeds, sprouting
Posted in Articles by our Doctors, Homepage Articles (old site), Maria Zilka | Comments Off