Healthy Recipe: Thai Salmon with Asian Kale salad

I love experimenting with different recipes during the summer months when our community supported agriculture (CSA) is booming with fresh produce. It keeps me on my toes with learning how to cook different vegetables like kohlrabi or muu radishes. I will post some of my favorite finds this summer. Starting with these two yummy favorites my family loved.

RECIPE #1

THAI SALMON RECIPE

INGREDIENTS:

6 x 6 oz wild salmon fillets, skin on/off

Pinch of salt

1/2 cup + 2 tbsp Thai sweet chili sauce, divided (buy at grocery store Asian section)

2 – 3 tbsp green onions, finely chopped

Cooking spray (I use Misto)

DIRECTIONS:

In a large baking dish, add salmon in a single layer.

Each fillet: sprinkle with a pinch of salt and top with 1 tbsp of Thai sweet chili sauce.

Brush or rub with your fingers to coat fish with sauce evenly on top, bottom and sides. Cover and let marinate in the fridge for at least 2 hours or overnight is the best (up to 24 hours).

Turn on oven’s broiler on High and position top oven rack 5″ – 6″ below the heat source. Line large baking sheet with parchment paper, spray with cooking spray and place salmon fillets skin side down (if any).

Coat with remaining marinade from the dish (if any). Broil for 8 minutes, rotating baking sheet once.

Remove from the oven and brush top of each fillet with 2 tsp of Thai sweet chili sauce.

Return to the oven and broil for another 5 minutes or until salmon has caramelized.Serve hot garnished with green onions, extra sauce (if desired).

RECIPE #2

ASIAN KALE SALAD

INGREDIENTS FOR THE SALAD:

4 cups chopped curly kale, thick stems removed (be sure it's dry)

3 cups prepared shredded red cabbage

2 cups prepared shredded carrots

1 red bell pepper, sliced into bite-sized pieces

3/4 cup slivered almonds

1/2 cup chopped fresh cilantro

INGREDIENTS FOR THE DRESSING:

3 tablespoons creamy peanut butter

3 tablespoons unseasoned rice vinegar

1 tablespoon fresh lime juice, from one lime

3 tablespoons vegetable oil

1 tablespoon soy sauce (use gluten-free if needed)

3 tablespoons honey

1 tablespoon sugar

1 large clove garlic, roughly chopped

1-inch square piece fresh ginger, peeled and roughly chopped

3/4 teaspoon salt

1/2 teaspoon sriracha

1/2 teaspoon toasted sesame oil

DIRECTIONS:

Preheat the oven to 350°F.

Line a baking sheet with parchment paper.

Bake the almonds until lightly golden and fragrant, 5-10 minutes. (Keep a close eye on them; nuts burn quickly.) Let cool.

Combine all of the ingredients for the salad in a large mixing bowl.

Combine all of the ingredients for the dressing in a food processor or blender; process until smooth and creamy.

Pour the dressing over the salad and toss well. Serve immediately.

BON APPETIT!

ABOUT THE AUTHOR

Since 2005, Dr Fey has helped women, men, and children find real solutions to their health concerns. She truly believes that giving the proper care and nutrients your body has an amazing ability to heal. She is committed to finding the root cause of illness by utilizing a whole body approach not just focusing solely on presenting symptoms. With her scientific background, Dr Fey uses science based natural approaches to treating disease.

Dr. Amanda Fey is the owner and practicing Naturopathic Doctor at Complementary Medicine & Healing Arts, the Southern Tiers Center for Natural Healthcare located in the Binghamton NY area. The office website is www.naturallywell.us. Dr Fey is currently offering telemedicine for patients all across the US. To contact the office call 607-729-0591 or email cmhahealth@gmail.com.  

Natural Remedies For Summer Fun

Summer is the time for picnics, swimming, and vacation-fun! However, the fun doesn’t come without a price. It’s also the time when the insects are swarming, the sun is sweltering, and the ivy is growing. If you have children, you know that every summer is an adventure filled with bites, scratches, and bumps for them and for you. Even without children, our summer activities often take us outside and into new surroundings. We tend to be more adventurous in the summer and that can lead to a few stiff muscles, a few scratches, and/ or bites in which we normally wouldn't encounter.

Here are some natural remedies to help prepare for the hot days of summer. The remedies listed below can reduce the symptoms of many minor injuries until medical care is found or until it heals on its own. Use your judgment as to the severity of the problem, but if it's minor, these remedies may be helpful. If symptoms persist, seek professional medical advice immediately. Minor symptoms can often be a sign of a more serious underlying condition.

FOR BUMPS AND BRUISES

ARNICA: Arnica is available in both internal and external preparations, and is safe to use for all ages. Useful for reducing swelling and bruising. Look for Arnica gel or cream, as well as the oral preparation of Arnica 12c or 30c potency. Directions: Apply gel/cream every 2-4 hours as needed, do not apply to broken skin. Arnica 12c/30c should be given immediately after the trauma and then 3 times per day for a few days.

COMPRESSES: Apply a cold compress immediately after the trauma for 20 minutes. This will help reduce the amount of bruising. You may also add witch hazel, comfrey, or arnica (pour ½ tsp from a tincture into a pint of cold water). Repeat 2 to 3 times. External use only.

FOR SUNBURNS

COMPRESSES: As soon as you notice a sunburn, cool the affected area by applying a cold towel compress, apply for 20 minutes. You can also apply fresh cucumber juice to the area by mashing cucumber in a bag or a bowl and then applying it.

ALOE VERA: Apply fresh aloe gel from a plant or a prepared gel or juice to unbroken skin. The plant will soothe the pain and burning. Reapply as needed.

HOMEOPATHIC REMEDIES: Apis, cantharis, arnica, or urtica urens are possible remedies used in a 12c or 30c potency. Check a homeopathic guide to see which remedy is appropriate for your symptoms.

HYPERICUM (St. John’s wort): Apply oil or salve to the area a few hours after the burn occurs.

FOR SCRAPES AND SUPERFICIAL WOUNDS

If the wound is gaping and does not appear to be minor, then seek medical attention immediately.

ANTISEPTIC WASH: If bleeding, apply pressure to the area for a few minutes to stop the bleeding. Clean the area well with an antiseptic wash solution using calendula, goldenseal, or witch hazel (1/2 tsp of tincture in a pint of water).

SALVES OR CREAMS: Apply cream or salve made from comfrey, calendula, yarrow or tea tree and cover with a bandage. Use the antiseptic wash once a day to prevent infection.

HOMEOPATHY: Use Arnica as described in the above burns and bruises section.

FOR INSECT BITES AND STINGS

POULTICE: Apply plantain leaves, raw potato slices or raw carrots directly on the bite or with a cheese-cloth for 20 minutes. It will draw out the poison and relieve itching.

COMPRESSES: Apply a compress of distilled witch hazel with a few drops of lavender oil. If you don’t have witch hazel solution on hand then use lemon juice or apple cider vinegar diluted in water.

NATURAL BUG REPELLENT: Using lavender, citronella, eucalyptus and pennyroyal essential oils, mix 15 drops of each with one ounce of almond or olive oil. Use on clothing to avoid repeated skin contact.

HOMEOPATHY: Apis, potency 12c or 30c within 1 hour of bite or sting.

FOR SPLINTERS

BANANAS: Enzymes in banana peels create a drawing action that pulls splinters out of your skin. To use, apply a ripe banana peel (skin side up, pulp side down) to the affected area. Attach using surgical tape before you go to bed and leave it on over night.

SILICEA: Take homeopathic silicea, potency 12c or 30c, three times per day for three days. Specific for extruding foreign material from wounds.

FOR POISON IVY

If you think you have come in contact with poison oak or ivy, immediately wash your clothes and skin with cold, soapy water.

OATMEAL: Make a pot of oatmeal and add to a cool bath and soak for 20- 30 minutes. You may also make a paste from oatmeal and apply it directly to the affected areas. Oatmeal soothes irritated skin and also assists in drawing out the oily exudate.

HOMEOPATHY: Rhus toxicodendron, anacardium, graphites, and sulphur are possible remedies used in a 12c or 30c potency. Check a homeopathic guide to see which remedy is appropriate for your symptoms.

CLAY POULTICE: Use bentonite clay mixed with water and add a few drops of tea tree or lavender essential oil. Apply to the affected areas. Clay will help draw out the irritating oils and soothe the itching.

Enjoy your summer!!!

ABOUT THE AUTHOR

Since 2005, Dr Fey has helped women, men, and children find real solutions to their health concerns. She truly believes that giving the proper care and nutrients your body has an amazing ability to heal. She is committed to finding the root cause of illness by utilizing a whole body approach not just focusing solely on presenting symptoms. With her scientific background, Dr Fey uses science based natural approaches to treating disease.

Dr. Amanda Fey is the owner and practicing Naturopathic Doctor at Complementary Medicine & Healing Arts, the Southern Tiers Center for Natural Healthcare located in the Binghamton NY area. The office website is www.naturallywell.us. Dr Fey is currently offering telemedicine for patients all across the US. To contact the office call 607-729-0591 or email cmhahealth@gmail.com.  

How I Keep Myself and My Family Healthy All Year Long Using Natural Medicine

As a Naturopathic Doctor, I honestly do practice the preventative medicine that I preach. Here is my protocol in maintaining my and my families health all through the year. This situation we’re currently facing has many people scrambling to find ways to maintain their and their families health; however, my strategy is to keep myself and my family healthy every day of the year. Here are some of the ways I do so. If you are already a patient of mine you may recognize some of these strategies :-).

DIET

As a family we eat whole, real, clean food. I am not vegetarian, vegan, paleo or keto. I guess you could say we eat “low carb”, but it’s likely because we tend to get our carbs from starchy vegetables or whole grains vs pasta or bread. Don’t get me wrong we have bread in the house and we eat it, but not as a daily occurrence.

I always make enough food for dinner for us to take for lunch the next day. This inhibits us from making bad choices in the midst of our busy days. Our kids have always eaten what we have eaten, so if we are having lamb stew, greek salads with feta cheese , or quiche our kids eat them as well. We have never made them mac and cheese or PB& J sandwiches to eat instead of eating what my husband and I are. They may have begged for it when they were little but we have always refused.

I plan my meals for the week. Yes it’s true! I have a white board on my fridge where I write what we will have for dinner each night of the week. It works great for us so we know what we are having and don’t have to spend the time thinking about what to make after a long day of work. Also, if my husband is home before me then he knows what to start preparing for dinner.

I love to get recipes off of https://www.yummly.com/. If you haven’t check it out I recommend you to do so. Here are some links to some of our favorites.

One pot Beef Keema: https://www.yummly.com/recipe/ONE-POT-BEEF-KEEMA-1558758

Vegetable Frittata: https://www.yummly.com/recipe/Vegetable-frittata-337290

Falafels: https://www.yummly.com/recipe/Falafel-1899104 along with a greek salad and tabouleh

Thai red curry: https://www.yummly.com/recipe/Thai-Red-Curry-2518122

Other diet guidelines I follow are not eating after dinner. I try to fast 12 hours every night (from dinner to breakfast). I also make sure I am not getting anything more than 25 grams of sugar and that goes for my kids too! There is an obesity issue in this country and part of it has to do with how much sugar people eat. Take a look at your sweetened Chobani yogurt if you don’t believe me!

EXERCISE

I do love exercising. It’s a source of relaxation for me. Below are my go-to’s for exercise. I usually only take 1 day off per week for a rest day and all the other days I move my body in these various ways.

RUNNING: I run 15-25 miles per week. On busy weeks and especially in the winter when the days are shorter, I usually get 15 miles in; and, on slower weeks and with the longer light hours I work towards 25 miles per week. I am an outdoor runner only. I could never run on a treadmill so even during the 15 degrees winter days I am still out there…I invest in great outdoor workout clothing. Running is a meditation for me, and I LOVE IT!

YOGA: I also am a member of a local yoga studio where I go to two classes per week regardless. I love HOT yoga especially in the winter. Sweating is such a great way to detox and boost immunity. I look forward to it every week. If I can’t make it to a class due to a sick child or activities I resort to my favorite online yoga workouts called, Yoga with Adriene. (https://yogawithadriene.com/)

TONING: I find my two favorite Youtube channels to tone my arms and abs: Tracy Campoli and Tracy Anderson. Their videos are about 5-15 minutes in length and I tend to do 1 arm and 1 ab video 3x/week, minimally. My daughters (8 and 14 years old) love to do them with me. Here are links to some of my favorites:

Arm focus with Tracy Campoli:

https://www.youtube.com/watch?v=0F4Din-A_7I

https://www.youtube.com/watch?v=O68j_eU3oOM

Ab focus with Tracy Anderson:

https://www.youtube.com/watch?v=YGHnBCtmqJo

https://www.youtube.com/watch?v=Cq6NQ1L8UhU

SUPPLEMENTS

I am the worst supplement taker ever. I do more herbal tinctures than supplements. But here are my families supplement routine.

FOR MYSELF:

Designs for Health Women’s twice daily essentials. I try to get 1 packet in 2x/day. It consists of a bone support, essential fatty acid, multivitamin, and hormone balancing herbs.

D3 5000 by Metagenics I do 1 cap/day for boosting my immunity in the winter months. I usually take breaks in the summer

MTHFR, 5mg by Thorne Research 1 cap per day in addition to Methylfactors by Biogenesis where I take 1 dropperful per day. I have the MTHFR genetic mutation.

Tinctures: I formulate immune support ones in the winter (Astragalus, Elderberry, etc to name a few) and a adrenal support formula (Ashwagandha, Rhodiola, etc to name a few)

FOR MY HUSBAND:

Men’s Pure Pack by Pure Encapsulations. It contains a multi-vitamin, essential fatty acid support, mitochondrial, cardiovascular and prostate support.

FOR MY KIDS:

Vitamin D3 (2000IU for my youngest and 5000IU for my oldest), a probiotic, and Vitamin C in the winter months. With the addition of herbal immune tinctures (astragalus, elderberry, mushroom blend) and zinc (60mg/day for youngest and 90mg/day for oldest) at the first sign of illness for them.

Here is a link to Wellevate: https://wellevate.me/amanda-fey where you can find the supplements that we take as a family as well as others that I recommend for a variety of health issues. Wellevate is an online dispensary that is an FDA-registered facility that guarantees all your supplements are stored properly and are from quality controlled companies. By ordering through the link you will get 15% off any supplement you order and it also helps support small businesses.

OTHER HEALTHY LIFESTYLE STRATEGIES

We make sure we laugh a lot by surrounding ourselves with people and things that nourish us and not deplete us. We reach to achieve 7-9 hours of restful and optimal sleep per night. We set specific boundaries for our kids on their electronic devices. We hydrate daily, drinking 1/2 our body weight in ounces of water per day. Lastly, we take vacations annually. It’s important to take breaks from the rigors of daily life and spend time together as a family.

May you and your family remain healthy while we weather this storm and throughout the years to come.

“From the bitterness of disease man learns the sweetness of health”. -CATALAN PROVERB

ABOUT THE AUTHOR

Since 2005, Dr Fey has helped women, men, and children find real solutions to their health concerns. She truly believes that giving the proper care and nutrients your body has an amazing ability to heal. She is committed to finding the root cause of illness by utilizing a whole body approach not just focusing solely on presenting symptoms. With her scientific background, Dr Fey uses science based natural approaches to treating disease.

Dr. Amanda Fey is the owner and practicing Naturopathic Doctor at Complementary Medicine & Healing Arts, the Southern Tiers Center for Natural Healthcare located in the Binghamton NY area. The office website is www.naturallywell.us. To contact the office call 607-729-0591 or email cmhahealth@gmail.com.