Happy Mood - Happier Heart!

Our heart health and our mood are interconnected.

As we embark on American Heart Month, which falls in the middle of the winter doldrums, let’s consider an often-overlooked aspect of cardiovascular health – mood.

A large body of scientific research has shown a strong link between cardiovascular disease and depression. And that link appears to go both ways – depression is an independent risk factor for heart disease, and those with pre-existing heart disease are more likely to suffer from depression and have worse health outcomes as a result.

The connection between heart health and mood is not entirely clear yet, but we do have some clues. People with heart disease who experience depression may have less motivation to comply with treatment guidelines, such as dietary changes, exercise regimens and medication protocols. Those with depression may be at risk for developing heart disease due to chronic elevations of stress hormones, increased inflammation, anxiety, sleep issues and certain behavioral patterns, including decreased physical activity, poor dietary choices and social isolation.

Fortunately, there are many treatment options for depression and the anxiety that often accompanies it. These include more conventional treatments like antidepressants and cognitive behavioral therapy as well as natural therapies, like vitamins/minerals, herbs, amino acids, homeopathy and others, which can often work in conjunction with conventional options. At the Stram Center, patients receive customized wellness plans that address their unique set of factors contributing to depression or anxiety.

Considering that heart disease remains the leading cause of death in both men and women in the U.S., it’s important not to overlook the role that mood could be playing in your own health or that of a loved one. So please take the time to truly reflect on your mood and take action; your heart may very well thank you.

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Have You Considered IV Therapy for Wellness?

IV Therapy can help boost your metabolism, detoxify, and help with energy production to name a few!

The holiday season is a special time to spend with family and friends, but it can also be a time of overindulgence. Too many sweets, high calorie foods, and alcohol can be hard on the liver and have a negative impact on metabolism. This can often lead to weight gain, fatigue, decreased mental alertness, and a feeling of sluggishness.

But now that the holiday season is over, many begin the new year with resolutions that include eating healthier and getting back into shape.

Now would be a great time to add IV wellness therapies into your health regiment! Getting intravenous nutrients may help to improve liver detoxification, energy, and immune function.

Glutathione is a powerful antioxidant that the liver uses to detoxify substances. Glutathione also benefits the immune system and is neuroprotective. Glutathione is made from the amino acid cystiene but may become depleted during prolonged periods of increased oxidative stress. Oral glutathione is poorly absorbed in the gastrointestinal tract. Therefore, intravenous glutathione is the best way to receive the desired therapeutic respone. Positive effects may be felt as soon as minutes after IV administration and may last several days. This may include increased energy and improved mental alertness. Repeated IV administration helps to build glutathione stores that can lead to longer lasting health benefits.

The Energy IV is a great way to boost your energy and metabolism. The energy IV includes B vitamins, taurine, selenium, and zinc. B vitamins are a crucial part of ATP energy production. Oxygen, fat, and sugar are all constantly being utilized to produce cellular energy in the form of ATP and B vitamins are essential for this process to occur. Taurine is a conditional amino acid that can improve glucose metablolism by increasing insulin sensitivity. Taurine also promotes muscle contractility and can remove lactic acid from muscles resulting in improved exercise tolerance and stamina. Selenium assists in thyroid hormone conversion which is needed to help increase metabolism. Zinc can help improve insulin sensitivity, decrease blood sugar, and increase cellular energy.

Whether your goals are to improve your health, increase your energy, or increase your fitness, a healthy diet and exercise regiment combined with our IV wellness therapies can be a great addition to your program.

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Healing the Naturopathic Way

My name is Dr. Kathryn Boulter, ND, I am so excited to join the Burlington community and bring more holistic healthcare resources to the region. As a naturopathic doctor, I believe that the body has an inherent ability to heal itself if the obstacles to cure are removed. This means focusing on diagnosing physiologic problems, as well as determining the ideal diet and lifestyle for your body. Over time I have become interested in the intersection of the microbial world (bacteria, viruses, and fungi) and our health. Microbes are a major source of imbalance that needs to be addressed for optimal health. My specialty is working with people who have complicated health concerns; for the people who have often not found answers in the conventional medical world, who have been told their labs are normal, but still feel unwell. I use my medical detective skills and holistic perspective to discover what is preventing you from feeling your best.

My specialty is what is broadly called complex chronic illness, chronic fatigue syndrome and other illnesses of mysterious origin such as autoimmunity. In my practice, I work to diagnose and treat previously unrecognized infections and toxicity and I see this led to improvements in the health of chronically unwell patients. This work was recently validated in a study led by Harvard University researchers; the study found that Epstein Barr Virus (EBV) is a major causal agent of multiple sclerosis. Through a process called molecular mimicry EBV that tricks your body into attacking its own nervous system causing MS. The researchers acknowledge that this and other common viruses have implications in origin of other autoimmune conditions. I have seen this play out with my own patients; I have seen MS and other autoimmune conditions improve significantly by identifying and treating underlying viral and bacterial infections such as EBV and Lyme disease. 

 

What I love about naturopathic medicine is that we take a whole-body view. We know that mind, body, and spirit are all connected and for someone to achieve optimal wellness, all three elements need to be in balance. This means that I spend the time to assess your individual needs and develop a treatment plan using the best tools for you. This could include diet recommendations, herbal medicine, IV nutrients, hyperbaric oxygen therapy, hormone replacement therapy or conventional medications if needed. It also requires a commitment to working on your own health. Healing is not done to you; it is a journey, and I aim to help you along the way. 

 

Citations: 

“Longitudinal analysis reveals high prevalence of Epstein-Barr virus associated with multiple sclerosis,” Kjetil Bjornevik, Marianna Cortese, Brian C. Healy, Jens Kuhle, Michael J. Mina, Yumei Leng, Stephen J. Elledge, David W. Niebuhr, Ann I. Scher, Kassandra L. Munger, Alberto Ascherio, Science, January 13, 2022, doi: 10.1126/science.abj8222

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Healing the Naturopathic Way Related Services

Healing Your Mind

In this new year, let us make our mental health a priority. In a world full of distractions, I invite you to focus in on yourself and your needs, starting with therapy. For those living with a chronic illness, when you are treating your physical body, your mental health is impacted. Mental health is physical health. You owe it to yourself to enter a safe space to fully process the pain you are going through; the pain that is not always visible to the eye.

When we are impacted by an illness, even if it is a cold, we feel our emotions differently. We may feel more anxious watching our to-do list increase. We may feel more depressed watching our friends and families partake in activities and enjoy them while we cannot. We may feel triggered and brought back to a place where we had no freedom and no hope. When an illness lasts in the body for a long time, so does the emotional response to that illness. Meaning that for those living with a long-term chronic illness, treating the whole body and self will allow you to process the heightened emotional components our bodies are producing to protect us. 

Therapy at any point can increase your supportive cushion when navigating your life. For those living with a new or familiar chronic illness, therapy should be a part of treating the full mind-body-and-spirit. In this new year, make your mental health a part of your physical medical treatments. The mind is the most complex organ we have, so why not nurture it?

For more information on Stram Center mental health counseling, please visit the following page.

For information on our Licensed Mental Health Counselor, Danielle Stram, please visit the following link.

About Danielle Stram,, M.S. Ed, LMHC

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Healing Your Mind Related Services

Health and Gratitude

Being the first born child, I was an easy baby with minimal to no health issues. Little did my parents know that their next child would be quite the opposite picture of health. Following a challenging birth, it was a never ending cycle of visits to children's clinics, new specialists, new medications, surgeries, series of hospitalizations, with a couple of near death health emergencies sprinkled on top. It was easy to feel hopeless, sorrowful, and downright angry for everything that this innocent child had to experience. However, we soon realized that what was out of our control was simply out of our control. It would be essential to embrace what we could control - our mindset towards the situation. 

Through this, we embraced what we were grateful for - which upon reflection, was a lot. For starters, simply having access to healthcare. That was something we were very fortunate to have, especially all of the supportive healthcare teams that we encountered. The resiliency that gratitude brought us helped us to put on our flexible pants to adapt to unpredictable situations and better handle any challenges that came our way.  Despite not being able to walk, talk, eat food, or be able to do most innate human behaviors, my brother embraces what he can do. He does not fret what he cannot do. He spreads more happiness in one smile than anyone I have ever encountered. His happiness is contagious to those around him. This certainly has had a positive impact on his ability to heal. 

Gaining perspective on our situations and recognizing the goodness in our lives can help to bring resiliency. Individuals who recognize gratitude in their lives are more likely to spread positivity to others. Ultimately this helps with our interconnectedness and empowerment. Healing is often not a linear path. It has ups and downs. During periods of setback, it can be hard to see how much progress has been made and how far we have come. This is why it is so important to establish a mindset of seeing the bigger picture. It can help us understand and create a sense of growth and a pattern of healing. It can be inspiring, hopeful, and lead to long term positive effects.

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Health and Gratitude Related Services

Healthy AND Yummy Holidays!

Tips to make the holidays healthy and delicious!

I am often asked for healthy holiday recipe suggestions. I know that really means… can I make vegetables taste like mac and cheese or fruit taste like a chocolate cake! There's a belief that healthy and yummy are worlds apart. As we approach the holidays, I'll propose that this season maybe we can do both. On ONE hand, it’s important to remember that we are fueling our bodies, making our cells and impacting our immune health with the food we eat. On the OTHER hand, holidays are a time of fun, family and pleasure.

Here are some tips to make the holidays healthy and delicious:

1. Treat yourself to a portion, not the biggest piece on the plate, of your favorite dessert. Savor it, taste every bite and feel happy about that choice.

2. Skip or keep portions small of the ordinary things on a table that might be a tradition, but you don't really LOVE.

3. Start small, you can go back for more later. Remember that horrible feeling of overeating that no one enjoys.

4. Take time with your meal, chew, chat and put your fork down in between bites. The longer you take to eat the better your body will be able to digest your food. Fast eating can lead to overeating.

5. Add more veggies to your plate…they are the rock stars of the food world and creating balance on your plate with healthy and yummy choices is the perfect combination

Here’s a yummy way to add some pumpkin to your appetizers:

PALEO ROASTED GARLIC PUMPKIN HUMMUS (NO BEANS)

1 and ½ cups cooked pumpkin puree (freshly baked or canned)

1 cup cauliflower florets

1 tsp ghee or coconut oil

1 large head of garlic

¼ cup tahini

2 TBS olive oil

2 TBS fresh lemon juice

¼ tsp cumin

unrefined sea salt, to taste

OPTIONAL: 1-2 tsp RAW honey

Garnish: more olive oil and paprika

DIRECTIONS

1.Preheat oven to 400'F.

2.Toss cauliflower florets in fat of choice and place onto baking sheet. Then cut the top ½ inch off your garlic head, place into small baking dish (cut side up), and cover. Place both into hot oven. Bake cauliflower for 15-20 minutes, until soft and starting to brown a bit.

3.Bake head of garlic for 20-25 minutes, until cloves are nice and soft. Once everything is cooked, allow to cool.

4.Place ALL ingredients (starting with 2-3 cloves of the roasted garlic) into food processor and puree until creamy smooth.

5.Adjust for salt and garlic (and optional honey if you like a touch of sweet)

6.Serve with fresh veggies, your favorite crackers, or whatever else makes you happy!

http://www.savorylotus.com/paleo-roasted-garlic-pumpkin-hummus-beans/

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Healthy Gut & The Microbiome

Our microbiome is vital to defending us from disease, and provide us with the nutrition we need to survive.

The gut microbiome is very complex. It contains about 100 TRILLION microorganisms that include bacteria, fungi, protozoa, and even viruses. By comparison the average human body contains about 37 trillion cells! Some microorganisms are considered “beneficial” and others are considered “commensal” (neither beneficial nor pathogenic). Pathogenic organisms often cause symptoms that include pain, cramping, and diarrhea that may or may not require treatment.

As we learn more about the gut microbiome, we discover how microbiome imbalances start to affect overall health. Disease associations to an imbalanced microbiome include inflammatory bowel disease (IBD), arthritis, atherosclerosis, diabetes and obesity, and inflammatory skin conditions. The health of the gut microbiome is now being implicated in neurologic conditions such as Alzheimer’s and Parkinson’s diseases.

Gut bacteria can help to produce certain vitamins, amino acids, and short chain fatty acids. Short chain fatty acids (SCFA) such as butyrate is energy for the gut mucosa which helps to strengthen the intestinal barries. Those with IBD often have low microbiome diversity and overall low probiotic levels that leads to decreased SCFA production which can lead to increased inflammation.

There are many factors that influence the gut microbiome including certain medications and history of antibiotic use, but one of the main factors is diet. A change in diet can actually start to affect the microbiome within 24 hours! How does this happen? Specific types of macronutrients—fats, carbohydrates, and proteins—affect the microbiome differently. For example, saturated fats have a negative effect on the microbiome and mono and polyunsaturated fats have a positive effect. Animal proteins have a negative effect while plant proteins have a positive effect. Plant based carbohydrates and fiber are considered “prebiotic” and provide fuel for the microbiome.

The technology now exists to test the totality of the gut microbiome. At the Stram Center we offer testing through outside labs that can analyze the full gut microbiome, digestive function, SCFA levels, and inflammatory markers. With this information we can develop a plan that can improve microbiome balance and function which will help to improve overall health. 

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Healthy Holiday Recipe: AFRICAN ALMOND STEW

Soups and stews can be a healthy addition to any holiday celebration. Be sure to use plenty of plant-based foods to maximize the nutrition of your meal. Soups and stews are a great way to increase your vegetable, starchy vegetable, legume, and even grain intake. Any mediocre soup or stew can become an amazing one with the addition of a simple thickener. Thicken soups/stews with nut/seed/peanut butter, pureed beans, or even pureed orange starchy vegetable such as pumpkin/butternut squash. Try this delicious stew which is thickened with almond butter. If avoiding nuts, use any of the other aforementioned foods as an alternative.

African Almond Stew

Recipe by Eric C. Sharer, MPH, RD, CSO, CDN

Yield: 8-10 servings

Ingredients:

2 each medium onions, chopped
6 cloves garlic, coarsely chopped
¼ cup water or vegetable broth

4 cups water or vegetable broth (use 5-6 cups for a soup consistency) 5 cups chopped or canned diced tomatoes (canned = 1 28oz. can & 1 14oz. can diced tomatoes)

2 each 14 oz. cans garbanzo beans 12-14 oz. tomato sauce (approx. ½ 28 oz. jar)
½ cup fresh mint leaves, minced, divided Optional
1 tbsp. chili powder
1 tbsp. ground cumin
1.5 tsp. salt or soy sauce
1/8 tsp. crushed red pepper flakes or cayenne pepper or to taste Optional

3 cups finely chopped greens collard greens, kales, Swiss chard
¾ cup natural almond butter or cashew butter

¼ cup nuts, chopped and roasted/toasted (almonds, pecans, or walnuts) Optional

Directions:

1. Heat ¼ cup liquid in large stock pot over medium high heat. Once liquid starts to simmer, add garlic and onions. Gradually stir mixture and add small amounts of liquid as necessary to prevent the mixture from sticking to the pan. Cook for about 5 minutes or until onions are translucent.
2. Add the water, tomatoes, beans, tomato sauce, 4 tablespoons of the mint leaves, chili powder, cumin, salt, and red pepper. Bring to a boil, and reduce to a simmer for 10 to 12 minutes.
3. Add the greens and nut butter and cook 3 to 4 minutes, stirring constantly to distribute the nut butter. The soup will thicken slightly. * To equally distribute the nut butter mix the nut butter with a 1-2 cups of the stew in a separate bowl using a whisk. Once completely distributed, add the mixture into the pot of soup.
4. Serve soup in a bowl garnished with toasted nuts and mint if using.

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Heart Disease: A Preventative Approach

Heart Disease is the leading cause of death for men in the United States. Find out your cardiac risk with a simple test (and its not cholesterol)!

What if…

• There was a simple way to look inside your arteries to see if they were covered in plaque?
• You could not only see the plaque burden, but could also predict your risk of experiencing a heart attack, stroke, or other life-threatening event?
• There was a way to measure the degree of inflammation in your arterial wall or the size of the plaque that may contribute to the most common cause of death in America - heart disease?

We can, at the Stram Center!

Measuring the thickness of the intima and media layers (stay with me!) of the carotid artery wall (carotid intima-media thickness, or CIMT) is one way to assess your own cardiovascular health. This non-invasive, 10-20 minute procedure gives you and your healthcare provider another tool in their toolbox to further solve the diagnostic puzzle and help you both accurately assess disease presence, risk of events, and progression of the disease before you present with acute symptoms.

What is Carotid Intima Media (CIMT) Testing?

Many patients suffering the early and intermediate stages of atherosclerosis (a.k.a. plaque build up in the arteries) show no outward signs or symptoms of the disease.

• As many as 50% of those who died from heart disease had no prior signs or symptoms
• As many as 50% of those who died from a heart attack had cholesterol levels that met current guidelines

CIMT Solves a Very Real Problem

What do we do for someone who is at intermediate risk for heart disease and who is asymptomatic? The standard of care says we should treat the symptoms of the disease. Unfortunately, this may be grossly inadequate because many people show evidence of soft plaque (i.e. significant atherosclerosis), and have IMT measurements that place them at very high-risk for an ischemic event.

Many of these men and women still have significant amounts of soft plaque lining their arteries. Soft plaque (or echoluscent plaque) of any size has been shown to increase the odds ratio of an ischemic event nearly 2.5 times higher than a person who has an old MI. (Honda, et al J AM Coll Cardiol 2004; 43:1177-84)

How it works?

Measuring CIMT by Ultrasound

CIMT measurements using B-mode (brightness mode) ultrasound have been performed since the mid-1980s. A trained sonographer can easily and non-invasively acquire images of the carotid artery wall for analysis. A CardioRisk trained and experienced sonographer can complete the procedure in just under 10 minutes time.

With these results, the Stram Center staff is equipped to lower your risk through lifestyle interventions. and continue to monitor your safety.

Integrative medicine treatments have been shown to prevent cardiovascular disease and metabolic syndrome at a cost less than prescribed medication. This integrative approach to care, combined with a plant-based diet, paleo diet when appropriate, physical activity, yoga-based mindfulness training, and group support. In well-controlled clinical trials over the past 30 years patient experienced 80% reversal of disease who changed their lifestyles avoided heart surgery or angioplasty.

Heart Disease Facts in Men:

• Heart disease is the leading cause of death for men in the United States, killing 30,225 men in 2012—that’s 1 in every 4 male deaths
• Heart disease is the leading cause of death for men of most racial/ethnic groups in the United States
• About 8.5% of all white men, 7.9% of African-American men, and 6.3% of Mexican-American men have coronary heart disease
• Half of the men who die suddenly of coronary heart disease have no previous symptoms. Even if you have no symptoms, you may still be at risk for heart disease
• Between 70% and 89% of sudden cardiac events occur in men

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Heart Healthy Success with Meal Planning & Preparation- Easy Roasted Vegetable Batch Cooking Recipe

In our fast-paced lives, we demand meals on-the-go and often reach for the quickest options available. This most often involves purchasing pre-packaged or fast-food meals which are typically higher in sodium and saturated fat which are detrimental to our heart health. These quick options are also lower in fiber and phytochemicals (cancer fighting compounds found in the color of the food) that are found in plant-based foods which are important for our overall health. Optimizing your diet to include plant-based foods is a surefire way to increase the nutrient density of your diet and maximize your disease fighting potential. Spending time planning and preparing your meals each week is one of the best ways to ensure diet success for heart health. Here are a few easy tips to get you started in quick meal planning and preparation that you can start to incorporate into your routine.

Meal Planning:

1. Create a master recipe binder as your quick go-to meals for each week.

2. Take a look at your week ahead to see how many meals you need to plan and how much time you have to prepare them.

3. For saving time, find recipes that are quick to prepare that require little to no cooking time.

Meal Preparation:

1. Double your dinner recipe and have leftovers for lunch or dinner the following day.

2. Using a food processor or mandolin to chop or slice vegetables can save lots of time.

3. On busy weeks buy fresh vegetables that are pre-washed and cut to incorporate into your meals.

Get started! It may be helpful to practice making a meal plan for all of your meals over a 3 week period. In the first week, start by making a plan for all of your breakfasts. On the second week, create a meal plan for lunch. Then make a plan for your dinner meals on the third week. By the end of the three weeks, you will have a complete meal plan that works for your schedule and tastes.

Easy Roasted Vegetable Batch Cooking Recipe:

Recipe by Mary C. Johnson, Dietetic Intern

Ingredients:

3-4 vegetables of your choice, trimmed and peeled as appropriate (i.e. broccoli, carrots, butternut squash, zucchini, mushrooms, asparagus, bell peppers, onions, kale, celery, sweet potatoes, etc.)

Cooking oil for high heat (i.e. regular olive oil, coconut oil, avocado oil, etc.)

Herbs and spices of your choice (i.e. thyme, garlic, cayenne pepper, cumin, chili powder, etc.)

Salt and pepper to taste

Directions:

1. Preheat oven to 375 degrees.

2. Put each vegetable in separate baking dishes or rimmed baking sheets.

3. Toss and coat with desired amount of cooking oil, herbs, spices, salt, and pepper.

4. Place in oven and cook until vegetables are soft when pierced with fork; typically 20-30 minutes. Rotate foods on top and low rack halfway through cooking.

5. If desired, broil softened vegetables on high for 5-10 minutes at the end to slightly brown them.

Now you have ready-to-eat vegetables that can be added to your meals for quick preparation throughout the week! Just add protein!

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