Lemon rosemary winter vegetable stacks w/ lentils + creamy horseradish vinaigrette

Did you know that Rosemary is anti-inflammatory and anti-allergy! Check out this DELICIOUS Rosemary veggie recipe (taken from TheFirstMess.Com). 

serves: 2
notes: Do remember to cover the beets for two thirds of the cooking process. I’ve had beets shrivel up so horribly because I forgot to cover them while roasting. You can also make all of these components ahead of time and just re-warm them for serving, making meal time a little quicker and less harried.

vegetables:
2 sprigs of rosemary, leaves removed + chopped
juice of 1 lemon
3 tbsp grapeseed oil
1 small celery root, peeled
1 fat sweet potato, peeled
1 large beet, peeled
1 head of cauliflower, trimmed

lentils:
2 tsp grapeseed oil
1 shallot, diced fine
1/2 cup lentils, rinsed
1 cup filtered water + extra
salt to taste

horseradish + maple vinaigrette:
1/4 cup apple cider vinegar
splash of filtered water
1 tsp dijon mustard
1.5 tbsp maple syrup
horseradish to taste (I used 2 heaped tsp of fresh grated horseradish root)
salt + pepper
heavy 1/3 cup grapeseed or olive oil

to serve:
black olives
very roughly chopped parsley (I keep it rough because I like it as a separate, leafy kind of component-not just a garnish kinda thing)

Preheat the oven to 400 degrees F. Line 2 medium-large baking sheets with parchment + 1 extra, smaller baking sheet. Set aside.

Combine the rosemary, lemon juice and oil in a small bowl. Set aside.

Slice the celery root + sweet potato about an inch thick across. You want to cut them so that you get a large cross section for stacking. Cut one little portion off of the bottom of each vegetable so that you have a flat and steady surface for the vegetable to rest on the cutting board. Proceed to make slices from there. Lay the celery root + sweet potato slices on one of the medium-large baking sheets. Brush both sides of all vegetables with the rosemary and lemon oil, season with salt and pepper, and slide baking sheet into the oven. These should take about 35-40 minutes to brown up and soften. Remove and set aside.

Slice the beets about 1/4-1/2 inch thick. Lay the slices on the smaller sheet. Brush with the lemon, rosemary and oil mixture, season with salt and pepper. Cover baking sheet with foil and place in the oven. Slide baking sheet into the oven. Roast for 20 minutes covered. Remove the foil and roast for another 10-15 minutes. Remove and set aside.

Slice the cauliflower into 1 inch thick cross sections with the core intact. Lay the slices on the last baking sheet and brush with the rosemary + lemon oil on both sides. Season with salt and pepper and slide into the oven. The cauliflower should take about 20-25 minutes, so make sure you prep this one last. Remove and set aside.

While the vegetables are roasting, start the lentils. Heat the 2 tsp grapeseed oil over medium heat. Add the diced shallots. Stir them around until they become translucent and soft, about 3 minutes. Add the rinsed lentils to the pan and stir them around in the oil and shallots. Add the water to the pan. bring lentils to a very faint simmer, like just a couple bubbles coming to the surface here and there. Cook until the lentils are soft with a tiny bit of bite intact, topping up the pot with more water as necessary, about 25-30 minutes. Season lentils with salt and stir in a glug of olive oil to keep the lentils individual.

Make the vinaigrette: Combine all of the vinaigrette ingredients in a blender and blend on medium-high until mixture is creamy and incorporated. Check for seasoning, adjust to your liking and set aside. I tend to like vinaigrettes on the more acidic side, so you may wish to add more oil.

To serve, divide the warm lentils among 2 dinner plates, pressing down on them with the back of a spoon to make a flat surface. Stack the roasted vegetables on top of the flattened lentils. Drizzle the whole thing with horseradish vinaigrette. Garnish with olives and chopped parsley. Serve warm.

Losing Sleep & Gaining Weight (Its a Lose-Lose!)

Sleep is vital for optimal daily function and overall health. Losing as little as 30 minutes of sleep per day can have long term health consequences for both body weight and metabolism according to a new study. 

It's well known that sleep deprivation is associated with obesity and diabetes, but this latest study shows that even a mild sleep debt of only 30 minutes can have a significant effect on your metabolism.  This additive sleep dept may lead to insulin and blood sugar disruption, causing a predisposition to (or exacerbation of) type 2 diabetes.

What can you do to get better sleep?

• Avoid long naps during the day, it can disturb the normal pattern of sleep/wake cycle (power naps may be beneficial)
• Avoid stimulants, such as caffeine, nicotine and alcohol close to bed time. Alcohol is known to speed the onset of sleep, but it disrupts sleep in the second half of the night as the body metabolizes the alcohol
• Avoid large meals close to bedtime
• Establish a regular, relaxing bedtime routine
• Turn off all electronics and turn down lights 2 hours before bed, as these disrupt melatonin production
• Exercise regularly. People who exercise regularly are more likely to sleep better (even adding a 10 minute walk improves the likelihood of a good night's rest)

Ingredients for a Valentine: 5 Healthy & Sexy Foods

Aphrodisiac | noun | aph*ro*di*si*ac | 
Definition: Something that excites desire

Choosing a Valentine's dinner is a tricky task, especially when foods can create or kill the mood. Check out these healthy Valentines foods that provide nutrients and tastes that set you up for a healthy heart, both mentally and physically

1. Avocados. These healthy fruits are high in vitamins E and B6, which regulate hormone production and can increase energy and stamina. 
2. Chili peppers. These spicy peppers have that bright red color and are considered a symbol of love, there's science behind it. Chili peppers stimulate endorphins, which are brain signals for pleasure, love, and happiness. 
3. Cabbage & Sauerkraut. A 2002 study published in the Journal of Food Chemistry found that 90% of men reported a noticeable libido boost after eating sauerkraut.
4. Chocolate. Chocolate is almost synonymous with Valentines Day, but it also has health benefits. Dark chocolate contains an alkaloid called theobromine, which can cause a spike in dopamine, inducing feelings of pleasure. It also has blood-pressure lowering effects. 
5. Tomatoes. These fruits, along with strawberries and watermelon are rich in lycopene, a substance that studies show may have a "viagra-like" effect on the body, as it relaxes blood vessels and improves circulation

*Always ask your doctor before beginning any supplementation

Why Eat Organic?

There are many reasons to eat organic, not just for the health of the person eating organic foods, but also for the health of the planet.  By choosing organic, or at least avoiding the foods that are most heavily sprayed with pesticides, you can reap the following benefits:

You will dramatically reduce your daily intake of pesticides.  Conventionally used pesticides are neurotoxins and can contribute to poor cognitive function, poor sensory/motor function, and fatigue.

You will be getting more nutrients from the food that you eat.  Organic farming operations usually use more sustainable farming practices which help to stop soil erosion and preserve the nutrient content of the soil so that it can better sustain life.

You can positively impact the ecosystems in which farming takes place.  Chemicals that are sprayed on conventionally grown crops do not stay on the crop but can run off into the water and effect not only the fish, but every organism that feeds off that water 

You are helping out the people who grow the food.  The toxic effects of pesticides are much greater than in the general public because they are dealing with them in greater amounts.  Also, by reducing the demand for conventional produce by choosing farmers  that don’t rely on pesticides and genetically modified seed.

You are avoiding the antibiotics, growth enhancing hormones, and other medications given to conventionally raised feed animals.  Because animals are raised eating corn and are raised in unsanitary environments, many medications are needed in order to keep these animals from becoming sick. 

By buying less conventionally grown produce you are not just helping yourself by decreasing you  intake of pesticides but you are also voting for a more sustainable system of food production for the whole world.

Home Remedies: How to Beat that Cold

So, you caught that “cold” that’s going around? Great! Now, what can you do to get yourself feeling better, faster?

It’s that season again, and it seems like everyone around you is sick doesn't it? You walk through the hallway avoiding anyone who’s coughing, and ducking out of the way of peoples incessant sneezing. However, no matter how careful you've been, you’re still sick! It feels like there’s nothing you can do. Well fear not, you may be sick now, but there are lots of things you can do to get yourself feeling better faster! 

• Drink lots of water: you've heard it all before, but it’s even more important when you’re sick. Part of the goal is getting your body to flush out whatever is making you sick, and you can’t do that without drinking LOTS of water.
• Make a cup of tea: boil some water, add some lemon, a little honey and a dash of cinnamon. The heat of the water mixed with the "diaphoretic" action of the ingredients will cause your body to sweat out anything that’s bothering you ("diaphoretic" = inducing sweat). The hot water will also help to break up some congestion you might be experiencing.
• Skip the dairy: regular dairy encourages mucus production and is just adding to the congestion you are already experiencing. Avoiding dairy until your better will help with congestion, and allow your immune system to focus on what’s really troubling you. This will shorten the length of your cold, and just make you feel much better!
• Skip the decongestant: your body is trying to get rid of offending agents through your secretions, making you better. By taking a decongestant you are suppressing one of the main mechanisms your body has to get rid of your infection. Let your body work its magic, and your cold will be shorter and lighter than those around you. Unless you have a medical condition that requires decongestant use (check with your doctor), then avoid it!
• Get lots of rest: give your body time to fight off whatever is making you sick and get back on track. The more you respect your body, and give it the time it needs, the faster you will be yourself again! 

How to Deal with the Long, Dark Days of Winter

In the wintertime, the days are short with the sun setting before you get home from work or school.  Add to this the days that are cloudy and you have a winter that can be depressing.  If the winter weather is getting you down, here are some things that you can do:

•  Supplement with Vitamin D:  This is an important hormone that your body makes in your skin when it is exposed to sunlight.  Some of the important things that vitamin D can affect are mood, the immune system, calcium absorption, heart health, and fertility. Check with your health care provider before starting supplementation (Vitamin D is a hormone, and too much or too little can cause problems).
• Exercise: A solid exercise regimen has been show to be as effective as anti-depressant medications (SSRIs) in decreasing the symptoms of depression.  A fun way to incorporate exercise is to join a local community sports team or find some other form of exercise that you enjoy doing like hiking, cycling, skiing, or swimming. 
• Replace Deficient Nutrients:  There are quite a few nutritional factors that can set somebody up for depression.  These include inadequate protein intake, and deficiencies in vitamin C, B-vitamins, folic acid, essential fatty acids, or trace minerals.  Women who are taking birth control pills can have lower levels of the above nutrients because they are used up during the metabolism of the hormones.  Deficiencies of the above nutrients can also affect the synthesis of neurotransmitters in the brain, as well as the production of energy in the body. You can be tested to determine which specific nutrients you may be deficient or sub-optimal in.
• Meditate. Meditation has been shown to improve mood, decrease inflammation and normalize stress hormones. A simple act of closing your eyes for 1 minute with deep breaths has major benefits! 

Naturopathic Medicine 101: The Foundations

Naturopathic Medicine, or Naturopathy, is a practice of preventing, assessing and treating conditions of the human body and mind. By integrating conventional health sciences with a range of natural therapies and traditional medicines, Naturopathy treats the patient's mental, emotional and physical states for a lasting effect. The foundation of Naturopathy is the philosophy of the "healing power of nature". This means that the body has its own healing energy within and with the help of naturopathic treatment, the body can repair itself and recover from illness if it is in a healthy and supportive environment. Medical Doctors, being human beings too, also must rely on this.

The Role of the Naturopathic Doctor.

   A naturopath aims to educate, empower and motivate the patient to assume more personal responsibility for his or her health by adopting a healthy attitude, lifestyle and diet. They do not simply treat the manifestation of a disease and its effects but rather search for THE CAUSE and treat it, rather than the effect. Prevention of disease is accomplished through naturopathic education which builds a lifestyle that supports health and well-being, in both the short & long term.

Kansas City Integrative Health is a comprehensive care clinic located in the heart of Overland Park that focuses on addressing the root cause of your condition, changing your physiology to support healing, and to prevent future progression of any disease process. Contact us today to learn more about what we can do for you!

Health Effects of Gratitude

Vitamin D

Vitamin D appears has an effect on numerous diseases and disorders, including fibromyalgia,
fertility, diabetes, multiple sclerosis, heart disease, osteoporosis, and cancers of the breast, prostate, and colon. Unfortunately, a vitamin D deficiency is common in various populations, including infants, pregnant and lactating women, the elderly, individuals living in latitudes far from the equator, and those persons who avoid the sun.

Vitamin D in the food supply is limited and most often inadequate to prevent deficiencies. Supplemental vitamin D is likely necessary to avoid deficiency in winter months.  Deficiency  symptoms may present as inflammatory diseases, bone metabolism disorders, infectious diseases, and immune imbalances such as autoimmunity.

To determine your status, vitamin D levels may be tested via a blood analysis. Supplementation may be one of the ways to combat this deficiency. The general upper limit for Vitamin D is 2,000 IU daily (some sources say higher). Be sure that you are consulting your doctor before beginning any supplementation regimen.