All posts by clearwaternd

Change That Works

Have you ever started at a new gym with a commitment to yourself of going on a set schedule, only to find that eventually you are paying $80 for one Pilates’ class a month?

Why is it that we know what we need to do to create the results in our life we want, but we can never seem to follow through?

Clearwater‘s physicians are experts in assisting you in making those changes.

There are three aspects to address in order to create change that works — doing, thinking, and being.  Before you can ACT differently you must THINK differently, and before you can THINK differently, you have to BE different.  We sabotage ourselves trying to stick a square peg into a round hole by forcing ourselves to act differently before we have ever considered asking ourselves, Why do I do that in the first place?

Why do I eat a pint of ice cream before bed?  Why do I drive past the gym and tell myself I’ll go tomorrow?

At Clearwater we understand true change comes from getting to the root cause of why we choose what we do.  By addressing change from the inspired state of BEING and not from the somber perspective of action or DOING, we can address fundamental aspects of how we defeat ourselves before we ever get started.  And, here’s the good news…. once we have addressed the root cause, the deeper why, we no longer have to force our actions to change.  They will change themselves naturally, with minimal thought or effort.

Now, that’s change that works!

Eat to Live

One of the most common New Year’s resolutions is to eat more healthfully.  This month we bring you our top 3 recommendations for healthier, tastier eating.

Michael Pollan, author of Omnivore’s Dilemma and In Defense of Food put it best when he wrote, “Eat food. Not too much. Mostly plants.”   Our recommendations come from understanding what these simple statements mean, and experiencing the results we see in our own and in our patients’ lives.

1.) Eat Food

My desktop dictionary defines “food” as:

|foōd| noun - any nutritious substance that people eat or drink in order to maintain life and growth.

The key to understanding this one is in the word “nutritious”. The most nutritious foods are the ones that look the same in the grocery store as they do in nature, or are commonly known as “whole foods”. Pollan adds, “Don’t eat anything that lists more than 5 ingredients, contains ingredients you can’t pronounce, or contains high fructose corn syrup.” My favorite guideline is “don’t eat anything that your great-grandmother wouldn’t recognize as food.”  The less amount of processing that a food must undergo the more nutrition it maintains.

A great rule of thumb to keep in mind the next time you go grocery shopping is to shop the edges of your store. Whole foods tend to hang out around the periphery of the grocery store; fresh veggies and fruits, meats, fish, eggs and dairy, etc. Shop the middle for oils, spices, occasional canned goods, paper products, household items, and pet food.

2.) Not Too Much

Eating in moderation just can’t be beaten as a great standard to live by. As a matter of fact, we over-EAT our way into ill-health. Numerous studies have been done showing that regardless of nutrient content eating fewer calories can be the single best diet intervention to improving health in the United States. One way to make it easier to have smaller portions is to use smaller dishes! Oh, and don’t go back for seconds!

Cutting back on quantities doesn’t mean minimizing the flavor and enjoyment of food. It’s actually more important to eat the foods packed with nutrition and bursting with flavor so you’re getting all the nutrients you need. Eating less will significantly contribute to your energy and sense of well-being, and to your overall, healthier lifestyle As stated previously, these super-foods come in the form that nature intended…whole foods. Enjoy!
3.) Mostly Plants

Have you noticed every “new”, cutting edge, anti-cancer, anti-oxidant, anti-heart disease, super-food has one thing in common?  They are all plants.  If you could do one thing to help prevent disease and support a healthier life it would be to eat more plants. Clearwater’s principle is that two-thirds to three-quarters of your plate, three meals a day, should consist of fruits, veggies of all colors, and whole anti-inflammatory grains (such as brown rice, or quinoa).

Clearwater’s featured recipe this month is a Hearty Veggie Soup, which is a great way to incorporate more of these healing plants into your diet. Make some homemade, gluten-free bread, soak up the broth, and enjoy!

Roasted Winter Veggies

This is a season long favorite at our dinner table and it is a perfect quick and easy addition to any Holiday Feast.

Serves 6

1 large winter squash of your choice, diced into 1 inch pieces
2 Large Yams, diced into 1 inch pieces
2 Medium yellow onions, quartered
3 cups Brussel sprouts, cut in half
1 head garlic, peal cloves and add whole
3 glugs olive oil
2-3 tbs fresh rosemary
1 tbs salt and a few twists of fresh ground pepper

Preheat oven to 350 degrees Fahrenheit.  Combine all ingredients into large mixing bowl and toss until veggies are well covered in oil and spices.  Transfer to a 9 x 13 inch glass baking dish uncovered and bake 30-45 min (45 min if in Bozeman or above 5000 ft).  Turn oven up to 400 and finish roasting 10-20 min (again longer at higher altitude) until veggies are golden brown on the edges.

Serve hot and Enjoy!

Health benefits of this recipe:

Winter Squash – Squash is a great satisfying healthy starch to bring to the table to cut back on the desire for breads and other inflammatory grains.

Yams – Yams contain hormone balancing phytoestrogens and are great for GI health as well.

Onions – Onions are immune boosting and soothing to the GI track.

Brussel Sprouts – Brussel sprouts are a member of the Cruciferous Vegetable family that is known for its anti-cancer effect. When we met, my husband was not so fond of these little cabbage wonders. Now, this recipe is his favorite way to enjoy these gems.

Garlic – Garlic is a supper-food if there ever was one. It helps promote healthy cholesterol levels, protects your heart, is anti-microbial, and so much more. At our house we easily go through heads of garlic a week.

Olive Oil – As a monounsaturated fat, olive oil is incredibly heart healthy and supports normal functioning of the nervous system.  It is the main cooking oil in our kitchen.

Rosemary - In addition to its wonderful aroma, Rosemary is known for its beneficial effects on CNS function specifically in boosting memory.

Dairy Free Eggnog

You heard it here first – healthy eggnog! All the thick and creamy holiday flavor with the benefits of soy. We have been serving this at our house for years and none of our guest ever guess its not made with cows milk. Believe it or not his can be a great protein packed breakfast on the go.

What you’ll need…

1 dozen eggs fresh from the farm at room temp. (or free range if you haven’t met your farmer yet)
1 1/2 c sugar
1 quart + 2 cups organic soy milk (original flavor)
2 pints soy creamer
1 tbs vanilla extract
1/2 Tbs cinnamon
fresh nutmeg to garnish

(if you plan to add some holiday cheer reduce soy milk to just 1 quart)

Separate egg whites from yokes. Set aside yokes for next step. Beat whites with 1/2 cup sugar until stiff. Add 1 cup sugar to yokes beat until creamy yellow. Fold in whites to yokes gently until just mixed. Add soy milk, soy creamer, vanilla, and cinnamon. Beat gently until well combined.

Severe chilled topped with fresh grated nutmeg.

Health benefits to this recipe:

Eggs – If you choose wisely (i.e. fresh farm eggs or free range organic) eggs are an essential source of tons of great nutrients. They are a perfect source of protein, provide essential choline for liver detox, anti-inflammatory carotinoids, and the perfect ratio of omega-3 to omega-6 fatty acids for heart health, brain health, and more.

Soy – Well known for its essential roll in supporting healthy hormone balance and anti-cancer effects. As long as no allergy is known this is a great substitute for the more inflammatory dairy products.

Cinnamon – One of the most wondrous herbs in our spice cabinet, cinnamon helps balance blood sugar, slow bleeding, heal the GI track, support normal digestion, and aids circulation.

Vanilla and Nutmeg – In the herbal world both vanilla bean and Nutmeg are know as nervines meaning they are calming to the nervous system.

Drunken Turkey

A juicy recipe with a little kick that makes a wonderful bone broth stock the day after. Bone broth is an excellent way to get your essential minerals in a highly bioavailable way.  Bone broth can be used as a medicinal food to support the immune system, musculoskeletal system, to promote cardiovascular health, and gastrointestinal repair.

Our favorite part of this recipe is the tradition to toast when you baste the turkey the first time. In our house everyone gathers round and shares one thing they are grateful for from the past year.

15 lb Grass fed, free range Turkey, giblets and neck removed, rinse and pat dry
1/2 c Cajun seasoning  (ideally gluten free organic)
1/4 c Eden Foods Organic Tamari (a gluten free soy sauce alternitive)
1 green apple, cut into large chunks
1 red apple, cut into large chunks
1 orange, quartered
2 lemons, quartered
1 new potato, cut into large chunks
1 old potato, cut into large chunks
1 sweet potato, cut into large chunks
1 yellow onion, quartered*
3 large shallots, leave whole*
2 heads garlic, separated into whole cloves*
small bunch grapes, separate from vine
6-8 pads butter
2 bottles favorite red wine (one for the turkey and one for the toast)
*no need to peal, all will be discarded after making bone broth

Pre-heat oven at 350.

Rinse inside of turkey with a splash of wine. Combine all fruits and veggies in large bowl and toss to mix. Stuff turkey with fruit veggie mix. Set aside extra.

Starting at neck end, carefully slide hand between skin and breast meat to loosen skin. Evenly distribute pads of butter over breast meat under skin. Tuck wing tips under; tie legs together to hold shape. Place turkey on rack set in large roasting pan. Put Cajun seasoning in small bowl and add enough tamari sauce to make into a paste. Rub paste over turkey. Cover only breast area of turkey with sheet of heavy-duty foil. Scatter remaining fruit and veggie mix in pan around turkey.

Roast turkey 30 minutes; baste with ½ cup wine. Begin the 1st toast! Continue roasting turkey for 1 1/2 hours, basting with 1/2 cup wine every 30 minutes. Remove foil from over turkey breast. Continue to roast turkey until golden brown and thermometer inserted into thickest part of thigh registers 180°F, basting with pan juices every 20 minutes, about 1 hour longer. Transfer turkey to platter. Tent loosely with foil; let stand 20 minutes.

Serve, enjoy, and give thanks!

For bone broth save all bones, pan drippings, and stuffing mix and put them all in a stockpot the night of the dinner.  Add enough water to cover all ingredients and put in the fridge over night. When ready to prepare, bring stockpot to a boil, add 2 tbs apple cider vinegar, turn down and simmer 12-24 hours.  The longer the bones cook the more minerals are dissolved.  Strain and make soup or save as a wonderful rich and spicy turkey broth.