Welcome to Naturopathic Sports Medicine

I am finally committing my practice to offer sports medicine from a Naturopathic perspective. Living an active life is one of the key components to living a healthy life. I truly believe this and have realized this is one of the sole reasons I am in practice as a Naturopathic physician. Every move I have made in my life has included the stress relieving, energy producing, mental clarity and catharsis of exercise. I was a dancer through my elementary and high school years, I became a runner and cycle instructor when I was out of college and now I am pedaling my own set of wheels every chance I get. I look back and realize where we spend most of our time and energy in our lives is what our hearts ascertain to be our destiny. With this same view, if you are spending your time longing to do something year after year...instead of longing for it…DO IT. 

Through my work as a Naturopath, I am always looking at how to integrate the mental and physical plane. As a cycle instructor I am also looking at how to integrate the mental and physical plane…huh. One of the founding truths of exercise is that most of it is mental and if we do not work on that aspect we will never perform to our full capacity…never. Meditation is the same as exercise but it is with movement and cardiovascular effort. Optimal health is the same as meditation as it requires us to ‘listen’ to our bodies to truly heal, it requires us to let go in order to release. No matter the medicine, chronic disease will not shift unless YOU shift. I am whittling my way into this truth through exercise. This is a pathway to healing and totally free if you choose. I have often read, ‘the best health insurance is a gym membership’ which represents the fact that no matter if it is a gym or activity outside the gym, you are investing in your health. 

So here it is, if you work at physical activity then you will want to develop all the tools you can to perform better. Even if you never run a marathon or any kind of race, you are still allowed to seek these tools. The thing is, like any other issue in our lives, we are flooded with obstacles and most of them link with health. If you are not digesting properly and can’t finish your run, you are stunted, if you are distracted by a relationship that ended and can’t push yourself to get out there, you are stunted, if you are aging and finding it frustrating that you can’t keep weight off, you are stunted. But you do not have to be, and if you ask for help, it will float down onto your lap in an envelope from the sky. Change really is this accessible. 

Dutch Oven Chicken

One of the best items I have been gifted is a Dutch Oven. This is essentially a cast iron pot. Like normal cast iron cookware it is a staple in the kitchen because if seasoned right it is non stick, it can withstand high temperatures, and it has great thermoregulation and conductivity. The pot is like a cauldron when you cook in it. The lid has little bumps on the under side that just continue circulating moisture and heat so the dish gurgles and bubbles and basically cooks itself. This cookware has been around for literally centuries and indispensable in the kitchen.

As I got thinking about recipes to try out in this, I wondered if I could cook a whole chicken in a pot? Turns out you can and it makes the best chicken I have ever had. You start by searing the chicken on the stove top on both sides and then stick it in the oven at low temperature (250 degrees) for about 1.5 hours depending on the size of the chicken. You do not put a drop of liquid into the pan and after 1.5 hours the chicken is soaking in its own juices. Its amazing. The chicken is tender, moist and super flavorful. This recipe is soooo easy too. You can braise some veggies in the pot if you like while it cooks but they get pretty soft so I elect to just throw in garlic, onions and spices and make a separate side dish of veggies.

From a health standpoint, chicken is a little tricky. Much like other livestock, chickens can be raised in poor quality living environments which is compounded by the massive amount of chicken needed for the food industry. The USDA released in August 2017 that the average American consumed approximately 91 lbs of chicken per capita (that's is insane!), compared to 58 lbs of beef and 50 lbs of pork per capita.

When shopping for chicken, it is helpful to understand the labeling. One misconception to clear up is that while hormones are approved for use in cattle, they are not allowed in poultry so if you see a label stating it is 'hormone free', know that it is purely marketing. However, they do allow the use of antibiotics in chickens for prevention of infection, growth and if they get sick. There are many claims that this is causing our antibiotic resistance by creating superbugs in the meat. They say 80% of antibiotics sold in the US are used in meat and poultry production. Yikes.

Here are some common claims you might see on packaging when shopping for a chicken and what they actually mean:
1) Free Range
This unfortunately is not very clearly defined. The term makes you think the chicken roam for miles and are free and happy but really it means they have access to outdoors for a portion of the day and maybe only 5 minutes. If the chickens are allowed to truly freely roam, this is great for the health of the chicken and improves living conditions greatly.
2) Cage Free
Cage free means even less unfortunately and generally applies to only egg laying hens so it is likely marketing if you see it on some chicken meat. All poultry producers are employing this one.
3) Natural
This means there are no artificial ingredients used, no coloring ingredients and no preservatives. Not designated as free range, no guarantee on use of antibiotics.
4) No antibiotics ever
This states the chicken has never received antibiotics from birth to when they are harvested. They may have been around sick chickens but they themselves did not need any antibiotics. Not designated as free range.
5) Naturally raised
This means the chickens are given vegetarian feed and never given any antibiotics. Not organic feed and not free range necessarily.
6) Organic
This is an actual certification that assures you 2 days after the chicken is hatched it is fed organic feed, free range, and never given any antibiotics. The most superior designation ensuring the proper health and living environment of the chicken in every way.

Keep in mind that not everyone chooses to get an "Organic" certification and so many good producers are employing the same principles. Being informed about where the chicken is coming from may be the best standard you can find.

Now that we can read the labels well...how do you buy the best tasting chicken? First start with quality and then choose based on how you are preparing the chicken:

Poussin: this is a very young chicken approx 3-4 weeks old at time of harvest, mild in flavor and best cooked whole.

Cornish Game Hen: 4-5 weeks old at time of harvest, they are small, mild in flavor, similar size to a Poussin and again best cooked whole.

Broiler or fryer: Between 5-10 weeks old at time of harvest, the most common whole chicken you will find.

Roaster: a much larger bird, it is allowed to reach full maturity so it is harvested at about 8-12 weeks. Their bones have had a chance to fully harden which makes them great for making chicken broth and soups.

Stewing hens or fowl: These are female birds that are post egg laying and approximately 10 months old at harvest. They have tougher meat but more flavor. They are good for slow cooking.

Capon: A neutered male chicken that is harvested at 3-4 months old. These are suppose to be the most tender and flavorful birds.

Here is the recipe I used for the Dutch Oven Chicken;
https://thebarefootcook.com/french-chicken-in-a-pot-adapted-from-americas-test-kitchen/

My final touch is to take some lovely drippings packed full of onion and garlic and spices and throw it in the blender to make into a quick jus. Soooo good.

Here is my plated product and picture of my sous chef:)

In Health! Bon Appetit!

K Raylinsky ND

Green Eggplant?

I went to an asian market a week ago and came across some Thai eggplant. They were a variegated green in color, small, round and fresh looking so I grabbed a bag (not knowing what I was going to do with them).

Turns out there are many different kinds of eggplant, and for the most part they have a similar taste and behavior with cooking but the shape and size give them different textures in different types of dishes. Eggplant is a staple in mediterranean dishes and popular in Indian, Italian, Asian and American dishes too. There are many varieties such as white eggplant (they look like large eggs), stripped purple eggplants,  Chinese eggplants (long, skinny, light purple), American eggplant (large, pear shaped, dark purple), Japanese eggplants (long skinny, dark purple) and Thai eggplants (small, round and light green).

Eggplant is considered a night shade vegetable and part of the same family that tomatoes, potatoes and peppers are in; the Solanaceae family. From a nutritional perspective, night shade vegetables are known to be linked with inflammation as they contain alkaloids. The type of alkaloid found in the Solanaceae family are steroid alkaloids which are associated with inflammation in joints and muscles and can cause gastric irritation. The steroid alkaloids are found in about 250 different species of plants. Alkaloids are produced by exposure to light, potatoes contain them in highest concentrations when sprouted or if turning green (which can be avoided by storing them in dark area). With tomatoes, you have less contact with the alkaloid part as the highest concentrations are in the vine and leaves themselves but do avoid eating green tomatoes because of this. In peppers, the alkaloid content is highest in the capsaicin (contained in the white rib of the pepper). In eggplant, the alkaloids are in the seeds which causes the bitter taste, in thai eggplant they recommend you remove the seeds to reduce this. The skin has no real reflection of alkaloid content when we look at the different varietals. The anthocyanins are the reason for the skin color and are responsible for the fantastic anti-oxidant properties of the vegetable.

The great things about eggplant aside from antioxidants are the fiber, b vitamins (including folate), manganese and potassium. They are great to cook with because of their texture and body. They can provide a nice accent to all sorts of dishes and vegetarian diets. The hard thing about cooking eggplant is that it will absorb oil very easily. So it is recommended to salt the eggplant about 1-1.5 hours before cooking (rinsing before cooking) to draw out some of the moisture and preventing it from too getting mushy.

So what did I do with my thai eggplant? The cool thing about it for me was it's shape. They are small eggplants so they have more firmness and texture. I really wanted to see how they tasted on their own before using them in a recipe so I cut them up into quarters after removing the vine tops and washing them thoroughly. I heated up a cast iron skillet with some olive oil and threw them in. I salted and peppered them well and turned them over frequently careful not to brown them too much. Once the flesh started to get a little soft (about 10 minutes) I threw some fresh garlic and thai basil into the pan. I sautéed them a little longer (another 8-10 minutes) and then garnished with some more fresh basil and drizzle of olive oil. I served them as they are along side some yummy meatloaf I made however in the future I think they would be a great addition to a green thai curry dish.

In Health! Bon Appetit!

-K Raylinsky ND

Banana Chia Quinoa Chocolate Chip Muffins

Looking for something to do with your bananas? I made this recipe into muffins and I changed it overall a little bit. I added 1/2 cup chia seeds instead of that last 1/2 cup flour, I used oat flour instead of whole wheat and I added quinoa instead of millet purely because I had no millet at the house. Oh and I added some chocolate chips:) Enjoy!

Here is my version of the recipe but check out the original Smitten Kitchen recipe link below:

3 large ripe-to-over-ripe bananas
1 large egg
1/3 cup (80 ml) virgin coconut oil, warmed until it liquefies, or olive oil
1/3 cup (65 grams) light brown sugar
1 teaspoon (5 ml) vanilla extract
1 teaspoon (5 grams) baking soda
1/4 teaspoon table salt
1 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Pinch of ground cloves
1/2 teaspoon ground allspice
1 cup (180 grams) oat flour 
1/2 cup ground chia seeds plus 2 tablespoons coconut oil ( to soak up extra fiber )
1/4 cup (50 grams) uncooked quinoa

https://smittenkitchen.com/2012/09/crackly-banana-bread/

Naturopathic Treatments for Anxiety and Depression

The Treatment of Anxiety and Depression via Dr. Kelly Raylinsky

 

HEALING starts with FEELING

 

 

When it comes to evaluating anxiety and depression, I find all people live on a spectrum. Sometimes anxiety and depression present in response to stressful situations like traumas, injuries, divorces, arguments, breakups or job changes. Other times anxiety and depression can stick around because there is constant stress or because for some reason someone feels ‘wired’ to run that way. The first step toward healing is ALLOWING YOURSELF TO FEEL. The world we live in today suggests that feelings like anxiety and depression are always abnormal but that is not always true! When people allow themselves to genuinely FEEL more of the time- people will have an easier time healing. With this mindset, people then dispel excess frustration related to their displacement at the moment and instead find acceptance, support and ability to live more balance.

TREATMENT TO START HEALING

Nutritional Analysis: Food allergies, nutrient deficiencies, and blood sugar imbalances can all be REASONs for anxiety and depression and once identified and treated can completely eliminate mental health imbalances. Proteins are the building blocks of neurotransmitters, nutrients are co-factors in the synthesis of neurotransmitters, and glucose is the only food source for the brain. A thorough look into nutrition can help your body make what it should and possibly unlock the reason of why it hasn’t been doing it all along.  

Digestion/Toxic Overload: Assimilation of nutrients is imperative if we ever hope to use what we take in. If we have low stomach acid we cannot break down proteins well, if we are having diarrhea or constipation, it may be that we have absorption issues that need to be addressed to help use the nutrients we take in. Toxins from pollution, chemicals, metal toxicity, and poor diet can all contribute to a toxic burden in our livers (the organ that processes toxins). If we are not detoxing properly we FEEL toxic. Symptoms of depression, fatigue, anxiety, nausea, anger, irritability can all be signs we need to detox .

Endocrine System: There are many systems to consider when we approach mental health. Thyroid problems as a result of genetics, autoimmunity, toxic overload, or age can cause depression, weight gain, and fatigue. Adrenal dysfunction can occur as a result of constant, unrelenting stress which can cause us to live in a state of ‘fight or flight’ causing anxiety, PTSD, digestive disturbances, allergies, increased inflammation, weight gain, fatigue, or insomnia. 

Genetics: The Naturopathic approach is all about treating the cause of the problem. Now we can take a look at different genetic problems like MTHFR (a defect in folate metabolism), deficiencies and other related defects  in our biochemistry that if treated, can help spin those cycles back into balance. This can account for things like myalgias, neuropathic pain, depression, fatigue, psychosis, insomnia, panic disorders and mood imbalances to name a few!

Medication: Medications are always a consideration. They can be the key to mental health balance for those who have not had success with other methods, other times it can provide a bridge until things get easier and until a support network is established. But no matter what, a medication does not have to mean life-long. The best plan when we use a medication is to work on treatment while medications are being used, develop tools and new resources, replenish the system with what it really needs. I find a lot of people are scared to let go of their security blanket but when we build a strong foundation, we no longer need it.

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Holiday Survival Guide 2014

Pre-traumatic Stress Disorder

Lately conversations with patients, friends, co-workers, store clerks, family, (aka everyone) all make mention of increased stress this time of year. The holidays have a knack for upping the anti on what stress already exists in our day to day lives because there are many things to do this time of year! There are lots of questions running through people's minds like: When are the holiday decorations going to go up? What type of stamp to choose for holiday cards ('versatile' winter or 'in your face holiday' Rudolph stamps?) When will there be time to put the holiday lights on outside the house? When is the tree going up? (Did I water the tree!?) Are there low hanging ornaments on the tree that children could choke on? How am I going to afford all of this? Only 3 weeks between Thanksgiving and Christmas this year? Shopping! Shopping!? Family! In Laws! Shopping! And the list goes on....

It may be useful to consider taking the month of December off from work or asking Obama to shorten the calender to only 11 months so that December is left purely for getting everything get done for once. But since these things are not happening, it may be more reasonable to consider strategies to help manage the holidays this year. Lets think through the concept of stress for a second. Stress is defined as a situation in which we are under mental or emotional strain or tension as a result of an adverse or demanding circumstance. I think we can qualify the holidays to be a 'demanding circumstance'. Today, I called my mother to wish her a happy birthday and when I got off the phone with her I was remembering her concerns about her long list of tasks to get through in the next couple of weeks and one thing she said resonated with me: "The reason I get so stressed is because I think of everything at once and it becomes overwhelming ." How brilliant. She summed up stress right there in one statement. This is not only holiday stress but anytime stress that shares this same sentiment. There is never just one thing on its own with no other interfering factors causing us stress, and never a time in our lives where there is only one thing happening at a time. As you read the next paragraphs, I want you to loosen the grip on your computer, stop searching for the perfect solutions,  start to feel your shoulders relax, and remember that it will all work out as it should. (oh and chuckle a little)


Holiday Survival Guide 2014-(in spirit of a famous holiday song):

1. Make a List.
Recommendation after recommendation I read about holiday stress management involves this first important step. Start with a list. Write out all the holiday details combined with the day to day things you have to do over the next few weeks. Include things like: 'make dinner for the family' and 'pack lunches' if you have to.) Get it all out on paper, nothing is too small or big to go on the list.

2. Take a deep breath. Have a glass of wine or a cup of tea, watch a holiday movie, etc.

3. Check Your List Twice.
Run through your list again (no planning yet, just brainstorming here!). Make sure you have it all down, I am sure you will forget something but that is okay! You can keep adding to the list if necessary.

4. Decide who is naughty and nice.
Delegate some of these tasks out to family members, friends, etc. Let go of the feeling you have to control and be in charge of everything. Choose things that mean the most to you and delegate things that mean the most to others. Simplify what needs to be done, cut some tasks if necessary, chances are there is way more on your list than humanly possible.

5. Schedule Santa's visit to town.
Here is where you find a calender and start to plan it out. Take one thing at a time and figure out when it can realistically happen. If there is too much, cut some more off the plate.

6. Take a deep breath and go with it.
We can never have enough reminders to stop and smell the roses (in this case pine trees and cinnamon sticks). The holidays are about different things to all of us. It is often when you create the memories and traditions for your families and friends for years to come. But as may be apparent and difficult at the same time: no two holidays are the same. Therefore, enjoy the process while it happens, embrace the glitches and laugh when things get too serious. Have perspective that gifts are not what make the holiday season, 'perfect' is not what makes the holiday season, 'expectations being met' is not what makes the holiday season but it is spending time with those you love that makes it. Appreciate everyday you have with those people who drive you nuts at times. Take it all with a grain of salt and try not to think about it all at once or you will get overwhelmed and this will lead to stress- as so eloquently put by Mom Raylinsky.

Love Actually

 The Chemistry of Love

The main focus in my practice is mental health, my viewpoint on healing comes from trying to link the physical body with what the mind is doing. The reality is- there is no chicken before the egg but an existing relationship when understood, can open the doorway for many things.

The brain is a natural place to start when thinking about emotion. Many of us think it a logical/intentional decision to be attracted or drawn to another human being, but really it is a fundamental signal from the body much like hunger and thirst.

One of the most important influences on love, hate, compassion and pleasure is Dopamine. Dopamine is produced in the Ventral Tegmental Area (VTA) and is part of the motivation/reward system in our brains...it activates desire.

Dopamine, aka reward and pleasure can fire in response to something as simple as eating foods we like, it can fire in response to winning a road race, or getting that promotion at work. However pleasures and rewards are not always limited to positive things, they can come from doing illicit drugs, they can be reasons why people overeat, why people struggle with addiction, why people work too much, etc. This is a what I call our impulsive neurotransmitter. It makes you feel pleasure but does not discriminate on what the catalyst is. An impressive but scary role.

Another important player in brain chemistry is Serotonin. This makes us feel important. We have increased Serotonin when we get that 'ego boost', it fires when someone compliments us or when we feel important. This can be responsible for that need to seek out blind acceptance and play an important role in our self esteem.

Next we have Oxytocin which makes us trust, this is the bonding neurotransmitter. This is the one that completes the loop in our relationships, it is what makes our efforts requited. This is when we love someone and they love us back, it is when an unspoken decision is made to trust the other person and strengthen a bond.

In the topic of relationships these neurotransmitters pose some questions and can put things into perspective as to why we lean toward one relationship over another, why we are happy with some people and not others, why we choose the friends we choose, and even why we choose the profession we do. This also explains how we might synthesize our attachments based on what our experiences were at a young age and into who we become as we grow older.