All posts by Katie

Welcome To The Team, Dr. Jessica Doizé

Join us in welcoming the newest member of the team at mcQuinn Natiropathic, Dr. Jessica Doizé.

Dr. Jessica Doizé is a graduate of Bastyr University and a licensed Naturopathic Physician in the state of Washington. Dr. Doizé is a primary care physician, with special interests in chronic conditions, women’s health and fertility. While attending Bastyr University, Dr. Doizé worked on multiple women’s health speciality shifts and received additional training in fertility, gynecological issues, and hormone replacement treatment. Prior to attending Bastyr, Dr. Doizé received her B.S. in Biomedical Engineering at Georgia Institute of Technology.

Read her full biography here.

Welcome to the Team Dr. James Drake

Join us in welcoming to the team at McQuinn Naturopathic, Dr. James Drake.

Dr. Drake brings much-needed physical medicine experience to our team. We look forward to sharing his wealth of knowledge and experience with our patients.

About McQuinn Naturopathic
McQuinn Naturopathic and Family Practice provides patients of all backgrounds with access to medical attention and education; empowering them with knowledge and assisting to create healthy life changes in hopes that each patient can reach their potential to be their happiest and healthiest.

The Art of Self Care

Thank you for taking the time to listen/ read some of what I’ve experienced and studied regarding self-care. There are many approaches to this topic, but we’re going to be taking the angle of “self-care for the busy or exhausted mommy.” I’m sure many of you can only wish to know this topic intimately, but hopefully this discussion will be able to give you some pointers to begin regularly practicing self-care.

Let me start by saying we all have a cup at the beginning of the day/ week/ month of which we choose what will go in or come out of it…. Sometimes it overfills and it spills over and we feel in control and on the ball. Other times the cup is so drained and empty we need to collapse in a ball in the corner, or the opposite, we may burst. Neither of the latter is ideal. These symptoms are an effect of triggering our adrenal glands. The adrenal glands have the ability to produce the “fight or flight” reaction when set off by a stressful situation (or event), or when coddled, allow for the “rest and digest” mode which is preferable. If we consistently run our lives in the “fight or flight” we will soon find our cups empty and hard to fill. The adrenals crave consistency, regularity and schedule. There are certain foods, activities, and supplements that can aid in the repair of adrenals, but your adrenals work 24-7 and require you care for them daily, lest they fail you when young rather than elderly.

So WHY do we need to think about caring for ourselves?

As mothers, we’re seen as “the caregivers”, and generally we don’t think of ourselves as “care receivers.” This is an unfortunate oversight considering as much as we want to care for our family endlessly, we ourselves are not bottomless, and any well-meaning mother will run herself to the bone, but eventually run out of time, patience, and energy…etc,  to continue effectively. At some point,  mom has to turn her “care-giving” skills inward and *gasp* think about herself first!  Remind yourself… if I’m not renewing myself, I can’t be of use to others.

You have your children, husbands, pets and households depending on you, how can just you be enough?

What are the FIRST STEPS to begin care for myself?

The first piece I encourage you to attend to is a schedule or routine.  If you’re not doing this already, it will get easier with time. Soon enough, kids will have school schedules or sporting events/ practices, and extracurricular activities, until then, you must create your own schedule for the purpose of family harmony and function.

The skeleton of your schedule should be made up of ‘bedtimes’, ‘waking time’, ‘nap time’, ‘meal time’ and ‘chores’. You know the necessities for your particular family. Then, you add events that make life easier such as ‘meal-prep’, ‘must-do’s’ such as pay bills or specific meal ideas or menus. Soon you’ll have a functional weekly schedule at your fingertips. This takes a lot of stress off you in running the household because as your kids grow, you’ll refer to this schedule often and they will know that is the first place to check rather than catching you’re ear when you’re in the middle of changing a diaper and cooking dinner to ask if they can go to Bobby’s birthday party this Friday….. “Check the schedule dear”

As far as ‘self-care’, one of the most important slots on your schedule should be labeled “me-time” daily, during which you choose something to do that will fill up your empty cup. This is immensely important that you PLAN for this time AND stick to the schedule, assuring that it happens.

Another step in ‘self-care’ is the physical aspect. Most mothers can do a thorough examination of themselves in the mirror or in their mind and find themselves wanting. I’d encourage you to see these so-called deficiencies in a different light. You may have a war-torn state from a difficult birth (or two) or from fighting the terrible two’s or from reaching time and time again for that comfort food you know you shouldn’t, but all for a reason. You wouldn’t be the strong woman you are without these experiences behind you. These “faults” are quietly shaping you into the perfect mother for your children.

I talk to my patients day-in & day-out about nutrition and lifestyle (notice I did not say ‘diet’, but nutrition). If we don’t feed our bodies the correct nutrients, we then lack the building blocks for important hormones, brain chemicals, and repair molecules. Your body REQUIRES fats, proteins, and non-starchy vegetables along with water. Many popular ‘diets’ are framed around this concept including Paleo and Whole30 (to name a few), but the key to any dietary change success is preparation….. Which brings us back to the schedule. Create space in your schedule TWICE a week to meal plan and prep!! There can be no success without preparation.

We all know exercise is good for us, but what, how and when?

I’d like to encourage anyone who is struggling against time or possibly physical injury and can’t do intense exercise: Physique is 80% made in the kitchen and 20% made in the gym!

Don’t set yourself up for failure with excessive expectations. First off, it has to FIT in the schedule. Second, it has to be accessible. We’re learning that exercise as simple as 10 minutes twice a day can be as effective OR MORE effective than a longer 45-60 minute work-out once a day.

KEEP IT SIMPLE! No need to buy fancy equipment or purchase training sessions…. Simply start by MOVING your body. Calisthenics work amazingly well for beginners, as does yoga, pilates or a Youtube video at home (low budget too!).  For the more advanced athlete, look at stepping into community events like a 5k or 10 k that motivate you and allow you to coach your children up into as well!

One piece of Golden advice is Accountability is king!! If you’re the only one dedicated to your health and wellness, you’re less likely to stick to it for the long-haul…. Get someone else involved!

What are ways to engage in your “me time”?

Some of you may be so far displaced from the idea of having time to yourself that you can’t even fathom what to do with it… Here’s some ideas.

USE ALL 5 OF YOUR SENSES.

For example:

SMELL: Aromatherapy, oils or candles I love the company ‘Young Living oils’ and I’m constantly diffusing their oils in my home. Whether there’s sickness in the house or just for pleasure.
TOUCH: Toes in the sand/ dirt or massage I can’t recommend massage highly enough. It’s therapeutic and it allows for a release (muscular and emotional) without any work on your part. Allowing yourself to be vulnerable and letting someone to take care of YOU!!
SOUND: Listen to music or nothing at all! Listening to music that “brings you back” to a pleasant event or memory works well to let your body relax. I wouldn’t recommend any ‘death metal’ as it might produce the opposite effect.
LOOK: Reading, painting Grab a good book you can lose yourself in… nothing technical or related to your career or for learning purposes. This can hit the reset button perfectly.
TASTE: Bake, spice, tea, etc This one comes with a caution; Don’t let food become your comfort, which can bring a whole new world of troubles. Create something delicious, even if it’s to give it away. One of my favorite ‘go-to’s’ is Good Earth Sweet and Spicy tea. A flavorful treat!

Other considerations: Adrenal support supplements, Fish oil, Vitamin D (consult your health practitioner), quality / quantity of sleep, tracking female cycles, counseling and FRIENDSHIPS!!

Hopefully this has given you a starting point to begin thinking about and caring for yourself! I wish you the best and welcome any questions or visits: DrMcQuinn@gmail.com or McQuinn Naturopathic in Everett.

 


References:

The Well Behaved Child. – John Rosemond

Making Children Mind without Losing yours. – Dr. Kevin Leman

The Birth Order book. – Dr. Kevin Leman

The Miracle Morning. – Hal Elrod

The 5 love languages for children – Dr. Gary Chapman

Natural Hormone balance for Women. Dr. Uzzi Reiss.

Benefits of Acupuncture

Benefits of AcupunctureAcupuncture is one of a number of healing strategies that make up Traditional Chinese Medicine or TCM and has been around for thousands of years. Recognized by the National Institutes of Health in the 1990s for its effectiveness and safety, many insurance companies now cover acupuncture when it is used for pain relief of varying types. Acupuncture restores balance to the body’s energy through stimulation of the individual systems like circulatory, immune, endocrine and nervous systems. Learn more now about the tremendous benefits of acupuncture for your particular medical issue.

The most conventional acupuncture method involves the insertion of small needles into specific areas of the body, known as acupoints, to stimulate an individual’s all-natural healing processes. The needles usually remain in place from 5 to 30 minutes and the procedure does not cause discomfort. As a matter of fact, the procedure is quite relaxing and enjoyable. Acupuncture may also utilize techniques such as heat therapy, massage, cupping and applying topical herbal remedies and liniments.

There are a variety of ailments for which acupuncture has demonstrated immediate and welcome relief. Among many others, these include relief from both back pain and chronic pain in other areas of the body, eases headache pain and the occurrence of headaches, aids in combating insomnia and reduces the frequency of sleeplessness, helps individuals better handle cancer and recovery from the harmful effects of chemotherapy and also can prevent decline of mental faculties.

For additional information about the innumerable benefits of acupuncture, contact the experienced medical team at McQuinn Naturopathic. Schedule your appointment by calling (425)905-2487.

Healthy Foods That Boost Your Libido

shutterstock_276994223In addition to helping you both feel and look better, eating healthy has a number of other advantages, including improving your sex life. Studies have shown that many foods have libido-boosting benefits, just as there are some that can be mood-killers.

Foods that are beneficial to your sexual health include:

  • shutterstock_187086722Strawberries are rich in the antioxidants that help your heart and arteries and contain high amounts of vitamin C, which correlate with greater sperm counts in men.
  • Avocados also have high antioxidants, as well as vitamin E, vitamin B6 and potassium and are also a well-recognized source of monounsaturated fats, which encourage blood flow and aid in preventing heart disease.
  • Sweet potatoes have potassium, which fights high blood pressure, and has beta-carotene.
  • Sesame seeds contain zinc, which produces sperm and testosterone.
  • shutterstock_253296040Oysters are also high in zinc.
  • Sexual well-being and reproduction benefit from eating almonds, which contain selenium, omega-3 fatty acids, vitamin E and zinc. They also help with infertility.
  • Watermelon is low calorie, contains phytonutrients which boost libido, lycopene, citrulline and beta carotene that relaxes blood vessels.

Additional libido-enhancing foods are black raspberries, cloves, eggs, ginseng, ginger, lettuce and black raspberries.

Foods that have proven to be detrimental to sexual performance are even small amounts of alcohol, dairy products, steak, fatty foods, fast food and partially hydrogenated oils.

To learn more about how your diet can affect the way you feel, speak with a medical professional at McQuinn Naturopathic by calling (425)905-2487. Learn more about libido-boosting foods and other ways your diet helps support mood, energy, and overall health.

Welcome Dr. Riddhi Blow to the Team at McQuinn Naturopathic

dr-riddhi-blowJoin us in welcoming Dr. Riddhi Blow to the team at McQuinn Naturopathic.

Dr. Riddhi Blow is a naturopathic doctor that specializes in family medicine, women’s health (menstrual concerns, fertility, menopause), cardiovascular disease, and diabetes. Dr. Blow believes in collaborating with her patients to create treatment plans that are simple and effective. She utilizes a wide range of modalities including botanical medicine, nutrient therapy, and pharmaceuticals when needed. Dr. Blow enjoys getting to know all of her patients and building a relationship with them that will last.

Dr. Blow is a graduate of Bastyr University, considered the best naturopathic school in the country. During her education she focused on specialty shifts with an emphasis on women’s health, cardiovascular disease, diabetes, and ADHD. During her preceptorships Dr. Blow focused on learning about hormone replacement therapy, gynecological problems, and adolescent health.

In her spare time, Dr. Blow enjoys spending time with her husband, son, and friends. Dr. Blow considers herself quite a nerd and enjoys board games, Dr. Who, and anything Harry Potter. She also enjoys cooking and inventing new fusion recipes, puzzles, and finding time for laughter throughout the day.

facebookFollow Dr. Blow on Facebook: Riddhi Blow Naturopathic Physician

 

Reader Question: Doc, as a dietitian, do you have any quick tips to curb my appetite and reduce my cravings?

Reader Question:  Doc, as a dietitian, do you have any quick tips to curb my appetite and reduce my cravings?  It seems that snacking is always the death of my diet!  I’m doing good, and then a craving comes and I cave.  Help!

Dr. William DuarteDr. Duarte’s Answer:  Do you eat spinach?  If you don’t, and your goal is to lose as much body fat as possible, then you may want to start incorporating more spinach in your diet according to a recent study performed at Sweden’s Lund University.

In the study, thirty-eight overweight women consumed either a beverage containing 5g of spinach extract (made up mostly of the cell membranes from spinach stems) or a placebo prior to breakfast each day.  At the end of the three month study, the spinach group lost 50% more weight!

Researchers credit the increased weightloss to an overall decrease in calorie intake as a compound in spinach stems known as thylakoids has been shown to reduce hunger, particularly cravings for sweets and fast food, by up to 95%!  Thylakoids work by slowing down the digestion process, giving intestinal hormones time to communicate to the brain that we are satisfied.

Naturally, if you’re feeling more satisfied you won’t fall victim to regular snacking on all the wrong foods — and that means increased weightloss and a flatter stomach for you.

Here are some easy ways to get more spinach in your diet (be sure to include the stems):

1. Throw a couple handfuls of spinach in the blender along with your next protein shake.  While it may change the color, it has virtually no taste.

2. If you’re into juicing, add spinach to your next juicing recipe.

3. Enjoy a spinach salad or sauteed spinach as part of any meal.

Does a Can of Soda a Day Really Push Your Weight Loss Goals Away?

Let’s face it: reaching our weight loss goals is not always easy. There are many distractions and aspects of our daily routines that force us to make hundreds of seemingly insignificant decisions about what we are putting into our bodies. For many of us, letting go of that can of Coke each day is just too difficult. After all, it’s only one can of soda, right? How far back from our weight loss goals can one can of soda really put us?

shutterstock_289049858 (1)
Let’s do the math. In a single 12 oz. can of Coke, there are 38 grams of sugar, or roughly 9 teaspoons. Doesn’t sound too bad at first. However, 9 teaspoons adds up fast. After one month of drinking a can of Coke a day, you have added roughly 2.5 pounds of sugar to your diet. Worse yet, if you are drinking one can of Coke each day for one year, you will add approximately 30 pounds of added sugar to your diet. That amount of sugar will certainly inhibit your weight loss goals, and that doesn’t even account for all of the other sources of added sugar we intake in a year. In fact, the average American consumes nearly 66 pounds of added sugar in a year.

Nutrition and weight loss go hand in hand. If you are looking for help on your fitness journey, McQuinn Naturopathic offers weight loss programs and nutritional counseling to help you reach your health and fitness goals. For proven results that last, contact us today at 425.905.2487.