Dynamic Paths

From NEWSWEEK'S ARTICLE to LOCAL OPTIONS

2010-07-02T18:06:00.000-07:00

Not long after Newsweek's issue on depression, Kate Loftesness of The Eugene Weekly interviewed five northwest health practitioners about "Alternatives to Medication for Mentally Ill Patients". Each of these health professionals cares for depressed patients differently:
* Ron Unger, a Eugene therapist and clinical social worker, advocates group therapy.
*   David W. Oaks is director of the Eugene-based mental health activist group MindFreedom International He works to insure patients have a range of care choices available to them.

*    Ira Aronin, a mental health specialist and the lead worker for access-related issues with Lane County Behavioral Health Services admits: "Our understaffed program dealing with crises and complex cases makes pursuing alternatives difficult."
*    Katharine Schneider is the clinical supervisor for therapy and care management at an in-patient psychiatric unit. "We treat people with acute mental illness and incorporate a diverse array of treatments." Patients enjoy creative art therapies such as journaling and poetry writing plus yoga and some receive pharmaceutical treatments.
*     Dr. Kristen Allott (interviewed in betrween PESI sessions in Eugene) places, special emphasis on diet and nutrients. "I see my practice as complementing more mainstream therapies and treatments of mental health."

The alternatives to medication for mentally ill patients in Kate's article are mentioned only sparingly. The acceptance of these and other alternatives to medication for the mentally ill is growing.

"Different Paths to Mental Health" by Kate Loftesness at this link:
www.eugneweekly.com/2010/02/11coverstory3.htrr

TASTY SPIN on NUT BUTTERS

2010-06-21T17:58:00.000-07:00

Recently, I was at the Sunday afternoon Ballard Farmer's Market enjoying all the colors of the fresh flowers and vegetables when I stumbled upon Marilyn's Nut Butters. Marilyn has a great idea. She adds spices to nut butter. They are yummy! She uses really good spices for foods cooked for folks living in cold, damp environments--like summers in Seattle!

Although I really like Marilyn's basic idea, I could not help but notice that in a couple of her nut butters, she adds sugar which throws off the carbohydrate to carbohydrate protein ratio. (Join me on July 14th at the Greenwood Senior Center for a session on how to read labels and I will explain the importance of those ratios.)

Meanwhile, check out Marilyn's website (www.marilynsnutbutters.com/) and visit her at the Ballard Farmer's Market. You may even want to experiment with your own favorite spices by adding them to a couple of tablespoons of nut butter. They taste delicious as a snack on apples, carrots or just spoons.

A USEFUL TOOL for ANXIETY

2010-06-21T17:36:00.000-07:00

According to the National Institute of Mental Health, approximately 40 million American adults, ages 18 and older, have an anxiety disorder. For those of you who are curious, or if you may be one of those 40 million with anxiety, here is a relatively inexpensive way to begin to answer your own questions.

This audio CD, available through the PESI online bookstore, is entitled "Depression and Nutrition: Practical Tools to Treat Depression". The CD carefully lays out the connection between processed foods and depression. Most helpful are the 10 Critical Questions for individuals suffering with anxiety. This seminar on audio CD is also a helpful addition to clinic libraries of mental health professionals. Audio CD #2DK042285 for only $59.99 is available through the following PESI link:
http://www.pesi.com/bookstore/Nutrition and Anxiety Practical Techniques to
Decrease Anxiety Panic Attacks-details.aspx

UPCOMING TALKS by DR. ALLOTT

2010-06-09T16:33:00.000-07:00

Thursday, June 10th, 11:00 AM PST

PESI Teleconference:

"Depression & Nutrition: Practical Tools to Treat Depression"

For more information, please contact PESI, Depression & Nutrition Teleseminar

Wednesday, July 14th, 1:00-2:00PM PST, Greenwood Senior Center

525 North 85th Street, Seattle, WA

HANDS-ON CLASS

"LABELS: What Do They Mean?

What can we learn by reading labels correctly? What is the difference between "Total Carbohydrates" and sugar? How much protein verses carbohydrates is healthy? Is "fat-free" really free of fat? Bring labels of your favorite foods and we will get down to the finer points we can learn from labels.

THE DEBATE OVER ANTIDEPRESSANT MEDICATIONS

2010-06-09T14:52:00.000-07:00

People often ask me as a provider of alternatives to antidepressant medications, if I am against then? My reply is "No, they save lives. They are often band-aids, however, and to remove them, the cause has to be addressed. This may include examining the emotional causes of depression by talking to a therapist or addressing the physical causes by making sure that the client is getting enough of the right nutrients to make neurotransmitters."

I also like to point out that part of the reason that antidepressants are not a very predictable medication is that the definition of depression is not a physiological definition. It is a behavioral definition. There is often some shame around using an antidepressant medication. This I feel is unfortunate. By way of comparison, there is little shame associated with taking hypertension medications. There is often more one can do to affect hypertension such as reduce salt, increase exercise and learn to meditate. All of which seem a lot easier than changing a challenging childhood.

NATION-WIDE CONVERSATION: USE of POPULAR DRUGS in the TREATMENT of DEPRESSION
On February 8, 2010, Newsweek Magazine's cover story featured an article by Sharon Begley entitled "The Depressing News About Antidepressants". Ms Begley's banner following the article title reads: "Studies suggest that the popular drugs are no more effective than a placebo. In fact, they may be worse."

Sharon Begley Factoid: "The number of Americans taking antidepressants doubled in a decade from 13.3 million in 1996 to 27 million in 2005."

Much of Begley's article is a re-cap of landmark research studies and reports. For example, early studies state that "antidepressants (tricyclics to the newer selective serotonin re-uptake inhibitors--SSRIs--that target serotonin such as Zoloft, Paxil, Prozac and their generic descendants plus newer drugs that also target nor epinephrine) help about three-quarters of people with depression who take them,"

The Journal of the American Medical Association recently underscored the "Yes, but" findings: "Yes, the drugs are effective, in that they lift depression in most patients, but the benefit is hardly more than what patients get when they, unknowingly and as part of a study, take a dummy pill-a placebo." For some scientists who study depression and its treatments, the previously named antidepressants are "basically expensive Tic Tacs". Belief appears to be very good medicine.

Irving Kirsch and Guy Sapirstein, psychology researchers from the University of Connecticut, through their study did prove that patients improved by taking the drugs AND with the dummy pills. "The majority of the drugs' effect came from the fact that patients expected to be helped by them, and not from any direct chemical action on the brain, especially for anything short of very severe depression." By no means, does Kirsch advocate that patients suffering from depression who are presently taking the drugs stop. However, he does suggest that prescribing drugs is "not the best first choice in dealing with depression."

You may read the complete article at this link: http://www.newsweek.com.

RECIPE: GLUTEN-FREE, GRAIN-FREE, SUGAR-FREE FRUITBREAD

2010-03-04T15:11:00.000-08:00

My good friend Alida Schulyer provided me with this recipe. I like is because it is made with real food, is wheat-free and high in protein. It tastes delicious. For me, it makes a great breakfast bread.
Have ingredients at room temperature. Preheat oven to 325 degrees Fahrenheit.
Grease with butter and then line with parchment or wax paper the bottoms and sides of your pans. This recipe is for 5 little bread pans or 2 regular bread pans. Assemble the ingredients below:
4 cups finely ground raw almond flour
5 eggs
¾ lb or 3 sticks of butter (okay to use less)
1 ½ cups honey (use ½ cup less to make a breakfast bread)
¾ to 1cup apple cider, or brandy
1 cup applesauce
½ cup citrus peel diced into ¼ inch squares (lemon, orange, lime or grapefruit)
The juice of one lemon
1-teaspoon salt (use 1 tsp. more if butter is not salted)
1-teaspoon baking soda
1-teaspoon or more cinnamon to taste
1-teaspoon or more ginger to taste
½-teaspoon or more cloves to taste
½-teaspoon or more cardamom
3-5 cups of dried fruit including currents, apricots, figs, cherries, etc
1-2 cups chopped pecans

Cut dried fruit into small pieces using a sharp knife or scissors. Set aside.
Grind raw almonds in food processor or blender to consistency of cornmeal. Place into large bowl, add and blend in baking soda, salt and spices.

In a food processor, or in a medium separate bowl, blend together the butter, honey, lemon juice, applesauce and eggs. If doing this by hand, first melt the butter, next add in honey and blend, and then add in beaten eggs and blend; add applesauce and blend. Add ¾ of the juice, applesauce or brandy to the egg mix and blend.

Slowly add wet ingredients to the dry ingredients (ground almonds etc.). The batter should be thick and sticky but not dry. Add additional liquid if needed. Add, by folding in, the dried fruit and chopped nuts one cup at a time until you are satisfied with the ratio of fruit and batter. I like a lot of fruit and nuts in mine, so I add as much as the batter can hold.

Spoon into greased and paper-lined bread pans. Fill almost to the top of the bread pan. Smooth with a spatula and decorate with whole pecans (optional). Cook in preheated oven for 2-5 hours (depending on pan size) or until a fork or toothpick comes out clean. You may want to turn the oven down to 300 after the first 45 minutes, if the edges of fruitcake or the pecans on top start to look brown.

Enjoy!

AUDIO TALKS AVAILABLE THROUGH PESI

2010-03-04T14:50:00.000-08:00

I am a national speaker through the continuing education company PESI. I try to provide immediately and clinically useful information on nutrition and mental health. These seminars can be helpful to both mental health professionals as well as clients. Over the last 4 years, I have been able to use the feedback to refine the lecture so that I consistently receive positive responses and ratings higher than a 4 out of 5 scale.  Here are the links to the audio-recorded seminars:
    Nutrition and Anxiety: Practical Techniques to Decrease Anxiety and Panic Attacks
    Nutritional & Complementary Treatment for Mental Health Disorders
    I will be doing a live webcast on May 13, 2010. Seriously consider joining us. Our last webcast was lively, interesting and informative.

RESEARCH: WHOLE DIET CUTS RISK OF DEPRESSION AND ANXIETY

2010-03-04T14:30:00.000-08:00

I am particularly excited because in January 2010 the first large study came out that verifies what I have been seeing clinically. In American Journal of Psychiatry, investigators at the University of Melbourne in Australia, led by Dr. Felica Jacka, Ph.D., published significant research findings on the role of whole foods on depression and anxiety. This study with 1,046 women ages 20 to 93 years showed that women who regularly consumed a so-called traditional diet were more than 30% less likely to have major depression, dysthymia, and anxiety disorders compared with their counterparts who consumed a Western diet. In addition, the Western diet was associated with a 50% increased likelihood of depression.

What is the traditional or whole diet that helps prevent mental illness, according to the study? It is a diet characterized by eating regularly vegetables, fruit, whole grains, and high-quality meat and fish. The Western diet, on the other hand, is high in refined or processed foods and saturated fats. All of which may increase the risk of depression, the new research suggested. Dr. Jacka defines high-quality meat as red meat such as beef and lamb from pasture-raised animals as opposed to feedlot grown animals eating only a corn-based diet commonly found in the United States. The naturally raised animals produce red meats higher in omega-3 fatty acids that support general brain development and, more specifically, learning and memory.

Dr. Gomez-Pinilla, PhD, at University of California Los Angeles’ Neurotrophic Research Laboratory, agrees with Dr. Jacka on the profound impact of the study: “The psychiatric community has been somewhat reticent about advocating diet as a preventive and/or treatment strategy for mental illness. However, this research, as well as other recent studies may help convince clinicians about the ‘profound impact’ diet can have on mood and psychiatric disorders in general and perhaps shift clinical practice.”

In my clinical practice at Dynamic Paths, when a person successfully changes his or her diet to consume appropriate amounts of high quality protein, fruits, vegetables, and grains, as well as becomes aware of the processed foods he or she has been eating, emotional and physical lives change. The need for antidepressant medication to help manage emotions decreases and some people can even discontinue the antidepressant medications. This makes sense. Antidepressant medication works to alleviate the inability to make neurotransmitters, such as serotonin. Good food and appropriate nutrients also can help make serotonin and aid in healing the brain. As the client continues to see a therapist, “brain re-wiring” for the emotional causes of depression can effectively take place. Mental health professionals and clients report to me that as diets improve, clients can begin to work on harder therapy concerns. If a person has a history of anemia, weight gain, quick loss weight loss programs, the person may have nutrient deficiencies that nutrition alone will not correct. At Dynamic Paths, Abby and I evaluate individuals’ diets to assure the balance for mental and physical health. We can order blood panels to check to see if individuals have enough iron, B vitamins, and other minerals to make dopamine and serotonin.

Neurotransmitters Improvement through Food and Behavior

2010-03-02T15:06:00.000-08:00

Dr. Allott will be speaking at the Grand Rounds for Naturopathic Doctors at Bastyr University for the Spring 2010 lecture series on Tuesday evening, April 6 at University House at 5:30-6:45 PM. The title of her talk is “Neurotransmitters Improvement through Food and Behavior”.

The talk will focus on how we used different neurotransmitters in our daily lives and through over use, under use or not meeting the brain’s nutritional needs we can become deficient causing anxiety, depression, and fatigue. Although this lecture is directed to naturopathic doctors, all are welcome to come.

University House is located on 4400 Stone Way West, Seattle, Washington 98103. You won’t want to miss this lecture.

Introducing: ABBY PATTISON, MA, CN, MHC

2010-01-19T14:07:00.000-08:00

Dynamic Paths, Inc. is happy to announce that Abby Pattison, MA, CN, MHC has joined Dr. Allott in providing non-pharmaceutical interventions for depression, anxiety, addictions, sugar cravings and other mental health concerns. Over the last six months, Dr. Allott and Ms. Pattison have shared training and clinic experiences, redefined operation procedures for--not just joining--but integrating practices in order to better serve your wellness needs.

Abby Pattison brings unique qualities and provides multiple benefits to clients of Dynamic Paths, Inc. First, both of her master degrees in nutrition and psychology complement and enhance Dr. Allott's understanding that people's relationship to food is primarily emotional. Secondly, Abby Pattison is interested in working with parents and children over the age of seven years old. Thirdly, she can provide services at a price point that is more affordable for people struggling in our present economy.

When you come to see Ms. Pattison, you will follow the basic pattern for appointment making as outlined in the Services on the Dynamic Paths website. You will see Ms. Pattison for two to three appointments working on dietary tools that will improve your symtoms quickly. Once she has identified the physiological nature of the depression, anxiety, addition, sugar craving or other mental health concerns, you will be referred to Dr. Allott for laboratory analysis. Dr. Allott and Ms. Pattison will work collaboratively to create a treatment plan.

As your primary support, Ms. Pattison will explain how your symptoms maybe your body's way of expressing its need for nutritional changes. You and she together will discover foods that will work for you. The steps to wellness that the two of you create will be practical and well as sustainable.

Call today 206-579-2797 to get started on the pathway to feeling better.

For Your Information

2010-01-19T13:16:00.000-08:00

WELLNESS SUPPORT GROUP

For Anyone with an Ongoing Physical Health Challenge
Suzanne A. Fox, MSW, Licensed Clinical Social Worker

Meets every other Tuesday, 1 pm to 2:30 pm
Location: Edmonds, near Stevens Hospital and 5 Corners

For specific session dates and a brief pre-registration phone interview, call Suzanne Fox at 425-775-4262. She may also be contacted at safox44@gmail.com.

CALORIES IN, CALORIES OUT IS A MYTH

2010-01-05T14:11:00.000-08:00

Americans are struggling with weight gain, diabetes, depression and anxiety. Dr. Allot returns to Realize Your Radiance Workshop 2010 on Saturday, April 3, to debunk some of the common myths about these conditions. She will explain facts about weight gain as well as what foods to eat and not to eat, so that you enjoy optimal health and vitality. Check out the interesting details of the event plus the possible scholarships at the following link. www.realizeyourradiance.com/details.htm

NEWSLETTER FOR MENTAL HEALTH PROFESSIONALS LAUNCHED

2009-11-18T14:52:00.000-08:00

November is the start up month for a Dynamic Paths' newsletter specifically written for mental health professionals. The first issue features the Free Consult Group meeting December 9th on the topic "Evening Binge Eating", research results on Food and Mood, and the announcement of a new focus treatment for individuals with anxiety at Dynamic Paths. The newsletter--a work in progress--will be published monthly as one of the outcomes from Dynamic Paths' fifth-year anniversary event, involving 35 colleagues and friends participating in lively networking and interchange.

If you are not receiving a newletter and would enjoy receiving future copies, please let me know at allott@dynamicpaths.com.

CALMING ANXIETY APPOINTMENTS

2009-11-11T17:40:00.000-08:00

A set of three appointments at Dynamic Paths focus on reducing anxiety through acupuncture, food and Chinese herbs. Sessions include the following:

Three 75-minute appointments
Focused problem appointments on anxiety
Acupuncture in each appointment
Handouts on food strategies to reduce anxiety
Individualized, non-addictive Chinese herbal formula that reduces anxiety symptoms

For additional information, please call Dr. Allott at 206-579-2757. Let's schedule your three appointments today.

NUTRITION AND MENTAL HEALTH CONSULT GROUP

2009-10-28T21:15:00.000-07:00

"Evening Binge Eating"

I am hoping to develop a free consultation group. It will start

as an open but reserve-a-seat gathering. Each meeting will

feature a topic. I will share some medical physiology as well

consistent emotional patterns of annonymous individuals. Then,

we will have a general discussion about how to address both the

emotional patterns and the behavorial patterns.

"Evening Binge Eating" is the first topic. The dates and times will

be Wednesday, December 9th and/or Thursday, December 10th

from 8:00 AM to 10:00 AM, at 943 N, 89th Street, Seattle.

At your earliest convenience, please reserve-a-seat via email or

telephone for the first session of your choice (Wednesday or

Thursday). I look forward to hearing from you soon.

FOOD, FREE LECTURE AND NETWORKING

2009-09-24T18:04:00.000-07:00

You are cordially invited to celebrate Dynamic Paths’
5th Year Anniversary

Please invite friends, family, colleagues, and clients
to come participate.

October 21st — Open House

5:30pm-6:30pm socializing, networking and eating yummy foods
6:30pm to 8pm short talk by Dr. Allott on:

More Energy and Less Anxiety with Q and A,
Simple nutritional interventions and handouts.

Anyone and Everyone is Welcome to Join us.

Location: 943 N. 89 Street See map

For more information call Dr. Kristen Allott 206-579-2757

SUGAR ADDICTION TO NATURAL EATING: SANE

2009-08-06T10:15:00.000-07:00

This Program for Women who:
-Are concerned about how pre-diabetes,diabetes and obesity is effecting their lives.
- Feel trapped by their ever present focus on food.
-Are ready to focus on being physically, emotionally, and mentally healthy.
-Want to learn the difference between physical food cravings vs. emotional food cravings.
-Are tired of quick weight loss programs that lead to quick weight gain and more.

Dr. Kristen Allott and Amy Condon will co-lead a weekly group. Each month, the group will include two sessions specifically focused on the emotional causes of sugar cravings and two sessions examining the physical causes of sugar cravings. The groups are intended provide tools and support for self-care on both the physical and emotional level.

Time: Four Tuesday nights each month from 6-8pm beginning September 22nd. Six month commitment is required.
Cost: $500 per month or 10% discount if paid in full by the first group.
Seating is limited to 8 women, applications are currently being accepted.

For more information, please call Dr. Kristen Allott at 206-579-2757
or see www.dynamicpaths.com

The goal of this group is to assist members in improving their relationship with food, their body, and themselves, and make compassionate changes that support health and well-being.

Recipe: Berry Compote

2009-04-16T09:16:00.000-07:00

½-1 cup of frozen organic or low pesticide raspberries or blueberries
1 tsp almond extract
1 tsp vanilla extract
1-2 TBS of real maple syrup or honey
½ cup of almond flour* or slivered almonds*, passed through a blender/coffee grinder (*I recommend purchasing from Trader Joe’s)

Microwave the berries for about one minute until warm. Mix the rest of the ingredient in to taste.

Variations:

Eat as is
Eat with high protein Greek yogurt
Use on pancakes and French toast, instead of syrup
Mix with protein powder

Diet Soda Hurts More Than It Helps

2009-04-16T09:11:00.000-07:00

During my “How Food Affects Mood” lectures, people often ask for my opinion of artificial sweeteners. My reply has been, “I am a naturopath, I am skeptical of anything that did not exist 500 years ago.” Now, with the results of a long term study sponsored by the National Heart Lung and Blood Institute, my doubts are confirmed. The study shows that artificial sweeteners cause the very things—obesity and diabetes—that people are trying to prevent by using sugar substitutes.

The Multi-Ethnic Study of Atherosclerosis (MESA) looked at the affects of daily consumption of diet soda, among other factors, on the health of over 6,000 study participants. The study found that the relative risk of type 2 diabetes increased 67% and the risk of metabolic syndrome increased 36% in people who drink diet soda on a daily basis. Type 2 diabetes is caused by an excessive level of glucose in the blood stream due to insulin resistance. Metabolic syndrome is a combination of health concerns that many Americans struggle with, including type 2 diabetes, obesity and hypertension (high blood pressure).
So why would something with no sugar, like diet soda, cause weight gain and glucose regulation problems? To find the answer, let’s first look at what happens when you drink a glass of freshly made lemonade (½ lemon, 2 tsp white sugar and 12 oz. water). The sucrose (white sugar) is converted into glucose and enters the blood stream. Insulin is released by the pancreas when the taste buds sense sweetness on the tongue. Iinsulin’s job is to open the glucose gates on cell membranes so the glucose can enter cells and then be burned as fuel. This is how the body naturally processes sugar.

Now, let’s look at what happens when you drink a diet soda. The taste buds register that you are consuming something really sweet and the pancreas releases insulin expecting glucose to arrive shortly in the blood stream. The insulin starts unlocking the gates to let fuel into cells but there is no renewed fuel supply because there is no sugar in the soda. The cells absorb the limited supply of glucose in your blood stream left over from you last meal, causing a critical deficit. Typically when the level of glucose in the blood stream gets dangerously low, the body has over ten hormones that mobilize glucose to fuel the brain. However, the diet soda has triggered the release of all that insulin, which turns off the mobilizing hormones and causes the body’s glucose regulation system to fail. Long term exposure to these insulin spikes from artificial sweeteners in diet soda causes the body’s muscle cells to ignore insulin prompting and put up a big “Closed for Business” sign or causing insulin resistance. Once the body’s natural process has broken down like this, the glucose rejected by the muscles is absorbed by adipose tissue (fat cells) and the rest accumulates in the blood stream, causing obesity and insulin resistant type 2 diabetes.

Another problem caused by artificial sweeteners is that when insulin is released to clear calories from the blood stream and there are no calories, the body begins burning muscle mass as fuel to keep glucose feeding the brain. Losing muscle mass through this process increases health risks since muscle mass is what consumes calories and helps prevent diabetes and obesity. Additionally, our brain and body with the low fuel supplies will say “Feed me, feed me”. Often setting up the likelihood to binge on sweets later in the day or the next day. The calories in the binge will be a lot higher than in the lemonade.

The ingredients of diet soda, particularly caffeine and amino acids, for a few hours will help improve the symptoms of fatigue and depression. However, long term the same metabolic processes which cause obesity and diabetes will also cause depression and fatigue.

Take home message: Artificial sweeteners don’t delivery! To help keep your body functioning properly, avoid unnatural alternatives. Eat real food and if you are going to have sugary treat have it in small amounts and stop and really enjoy it.

Seminar on Food and Mood in September

2009-04-16T09:05:00.000-07:00

Seminar Day Long Seminar for Everyone on Food and Mood!

Nutritional & Complementary Treatment for Mental Health Disorders:
Non-Pharmaceutical Strategies that Work

Friday September 11, 2009 Lynnwood, WA
Wednesday September 16, 2009 in Tacoma, WA
Thursday September 17, 2009 in Seattle, WA

To learn more about these seminars and register at http://www.pesi.com/ or
Dynamic Paths (206)579-2757

Sugar Addiction to Natural Eating - SANE

2008-09-16T07:29:00.000-07:00

A program treating overeating Eating Disorders and sugar Addictions
This Program for Women who:
· have a life-time history of obesity.
· tired quick weight loss programs followed by quick weight gain program, plus more.
· are ready to focus on being physically, emotional, and mentally healthy.
· want to learn the difference between physical food cravings vs emotional food cravings.
· are meeting weekly with a mental health professional.

Building a Base for Health
The first group of the month will be educational, focusing on the how food affects mood, how to increase metabolism, how to set up a sustainable food and exercise program that works and is enjoyable in your life.

The second group of the month will be working on integration of the mind and body using the principles of mindfulness, movement meditation and positive neuroplasticity.

Cost: $110 per session
Date: 2nd and 4th Wednesdays of the month, a six month commitment is needed.
Time: 6-8 pm
Cost: $110 per session
Seating is limited to 6-8 people, applications will be start being accepted.

For more information, please call Dr. Kristen Allott 206-579-2757

Be proactive—promote your overall wellness!

This group is to assist people in improving their relationship with food, their body, and themselves by learning to listen to their bodies and themselves.

Seminar: Treating Depression and Anxiety with Food

2008-06-03T10:12:00.000-07:00

Nutritional & Complementary Treatment for Mental Health Disorders: Non-Pharmaceutical Strategies that Work! Seminar

This seminar is for mental health professionals and
individuals trying to improve their overall health.

When: Yakima, Friday, August 15, 2008 at 8 a.m. to 4 p.m.
Tacoma, Thursday, August 21, 2008 at 8 a.m. to 4 p.m.
Seattle Friday, August 22, 2008 at 8 a.m. to 4 p.m.

What will be covered:
· How food affects mood
· Screening and assessment of nutritional deficiencies for anxiety and depression
· Tools and handouts to treating anxiety and depression

“I have personally worked with hundreds
of speakers across the country and Kristen
is at the top of the list when it comes
to performance, professionalism, knowledge
and charm and this is reflected in
stellar audience reviews. Kristen connects
with learners instantly and is able to cut
through the expanse of information to
provide the specific content that can
change people’s lives.”
—Michael Olson, M.S.
Senior Project Manager
PESI, LLC

Sign up today at www.pesi.com

Nourish Your Body, Transform Your Life

2008-03-12T08:46:00.000-07:00

Nourish Your Body, Transform Your Life
Educational Support Group Series

Have you ever wondered how food affects your mood?
Are you frustrated with how hard it is to change eating habits?
Are you concerned that food advertising is not promoting good health?
Tired of craving sugar and carbohydrates?
Tired of not caring through with diet changes?

Group meets: Thursdays, 6-8 pm

April 17: Introduction: How to have more energy and mental clarity-FREE
May 8: Spring into Action: Understanding cravings for sugar and carbs
June 5: The Path of Change: How to rewire your brain

June 26: Food Labels: Understanding what you are eating
July 10: Transform Your Approach: Making friends with your saboteur

Cost: $280 total for all 4 groups, if paid in full by April 24th.
$340 total for all 4 groups, if paid after April 24th.
Seating is limited.

Call or email to RSVP for the free class on April 17th: 206-579-2757
For directions and registration see below.

Be proactive—promote your overall wellness!

This group is to assist people in improving their relationship with food, their body, and themselves by learning to listen to their bodies and themselves.

Process for Registration for Nourish Your Body

RSVP by phone (206-579-2757) or email (allott@dynamicpaths.com) for
Free April 17: Introduction: How to have more energy and mental clarity

If you choose to attend, you will be able to registrar on April 17th or can mail in a check for the appropriate amount with your name, address, email and phone number. Be sure to mail the registration to the mailing address not the address of the group.

Mail-in check for appropriate amount
Cost: $280 total for all 4 groups, if paid in full by April 24th.
$340 total for all 4 groups, if paid after April 24th.
Seating is limited.

The mailing address is:
Dynamic Paths
PMB 6604
10002 Aurora Ave N # 36
Seattle, WA 98133

The location of the group is:
Elements Hall
BodySong Healing and Arts Center943 North 89th St.Seattle, WA 98103

From I-5 (North or South): Take the 85th St. exit. Follow exit West, past two lights (crossing Wallingford and Aurora/Hwy. 99). Take next Right, onto Linden Ave., heading North. Drive four blocks, turn right onto 89th St. BodySong is on the South side of the street, with a brown fence. Street parking only, please.

From Aurora/Hwy. 99 (Southbound): Turn Right onto 85th St. Take the next Right, onto Linden Ave., heading North. Drive four blocks, turn Right onto 89th St. BodySong is on the South side of the street, with a brown fence. Street parking only, please.

From Aurora/Hwy. 99 (Northbound): Turn Left onto 90th St. Take next Left, onto Linden Ave., heading South. Drive one block, turn Left onto 89th St. BodySong is on the South side of the street, with a brown fence. Street parking only, please.

Any questions please contact Dr. Kristen Allott:
Phone: 206-579-2757
Email: allott@dynamicpaths.com

Testimonial for Wellness In Action

2008-01-10T13:55:00.000-08:00

As the Director of A Positive Alternative, I wanted to include a quick note about the huge positive impact that Dr. Kristen Allott has had upon our clients at A Positive Alternative. We are still the only gender-specific, non-12 step oriented alcohol and drug treatment program in the region.

Dr. Allott has been working with our clients for over a year, providing nutritional, lifestyle and wellness guidance. This has all been for the purpose of assisting clients in gaining greater awareness of their bodies, helping clients to understand the impact that food and activity have on increasing the sense of well-being that we believe is extremely necessary for people making the transition from addictive use of alcohol and substances into an alcohol and drug-free life.

Feedback from clients has consistently confirmed that her methods are critically useful. We are very fortunate that Dr. Allott has continued to be willing to offer her workshops to our clients on an ongoing basis.

Dr. Allott is the first Naturopath we refer to when a client has a need for a personal physician – especially in the areas of emotions, difficulty with withdrawal, a need for depression or anxiety to be addressed, as well as for those who would like to begin a safe process of transitioning from using standard antidepressants to a more natural approach.

Having known Dr. Allott for over 5 years, gives our entire staff a confidence in her methods, her scientific and research orientation, her personal commitment to wellness for all, and her compassion for our clients.

In addition, I have personally attended her workshop for professionals, which includes her great width of knowledge that is made extremely accessible for mental health care professionals to pass on to their clients. Her handouts, lectures and question and answer format make her an amazingly wonderful gem in the realm of empowerment both of the clinician and their clients. I would HIGHLY recommend her upcoming workshop.

Catherine Trestrail ACSW,MSW, CDP
Founder and Director of A Positive Alternative (since 1990)
www.apositivealternative.com

Wellness in Action Series

2007-12-11T11:00:00.000-08:00

The Wellness in Action Series is for mental health professionals and other providers who have clients whose diet is impacting their mental and physical well-being. Often an individual’s emotional history and lack of understanding of her physical body’s needs contribute to her food choices. The series will give you the tools to help your current clients make healthier moment to moment choices and help you market to a new clients.

By providing your clients the resources to have a better

relationship with their body,

you are empowering them to have a better

relationship with themselves.

Benefits:
· Receive support on presenting diet change information to clients.
· Learn techniques that help your clients dialog with their bodies better about dietary causes of anxiety, depression, sugar addition and weight gain.
· Receive handout and the opportunity to roll play and practice in a supportive environment.

Fats: fire starters, fire fighters
Friday February 15, 2008 9am to noon
Learn how to explain the importance of good fats as part of well-balanced nutrition and which bad fats need to be limited. Learn how the type of fats in a diet contribute to depression, aggression, bipolar disorders2, obesity and chronic diseases such as diabetes, and cardiovascular disease.

Presenting protein: if you can teach it, you can own it
Friday March 14, 2008 9am to noon
During the first part of this group, you will receive detailed handouts and scripts to help enter into dialogue with clients. After we discuss the impact protein can make on improving health, you will have the opportunity to explain the importance of protein for maintaining energy and mental clarity as well as preventing anxiety and depression.

Encouraging exercise: changing self-image
Friday April 11, 2008 9am to noon
Learn how to encourage reluctant clients to exercise and appreciate the qualities of self-curiosity, self-observation, and self-compassion. When exercise is integrated into the values systems of the individual it becomes a, integral part of the client’s life.

Cost for the Series:
$240 for all three parts when received before Jan 25th
$270 for all three parts when received after Jan 25th, Deadline Feb 8th.
Limited to 12 people

For Applications click: http://docs.google.com/Doc?id=dcnhgs2r_0cbcvn7fm

Question? Please call Dr. Kristen Allott at (206)579-2757
or visit www.dynamicpaths.com

Dr. Allott is developing a year-long training program and is seeking continuing education credits. This series is in development, does not provide CE credits.

How to Rebuild You Brain Group

2007-09-25T14:28:00.000-07:00

I have long believed that as medical science has not been asking what the brain needs in terms of nutrition to function. To better educated the clients of Dynamic Paths, I am excited to announce that I am now offering a group for established clients at Dynamic Paths. This group will focus on providing more information than can be offered in individual sessions. After offering a Wellness Group at A Positive Alternative (www.apositivealternative.com) for the last year, I can see the benefits of individuals learning more about how proteins, sugars and fats affect their energy and mental clarity. With this information, I see that people can better moment to moment decisions on eating because they are better to understand and integrate what their body and emotions are telling them.

I am so committed to people getting this information that if you attend six of the ten sessions offered. I will offer you a free 45 minute individual session.

Rebuilding your Brain by listening to your Body Wellness Group

Wednesdays from 6 to 8 pm
$80 per Group
Must Reserve a seat by Monday before Group

Oct 10th: Discussion on the philosophy of Chinese Medicine. Suggested reading Five Spirits by Lorie Eve Dechar.

Oct. 24th: More Energy and More Mental Clarity: Why when you eat is as important and what you eat.

Oct. 31st: Labels: How to know what you are eating.

Nov 7th: Dialoging with the Committing: Getting the Critic out of the CEO seat.

Nov 14th: Planning for holiday eating and stress.

Dec 5th: Sugars: Not all sugars are created equally.

Dec 12th: Diet for Lowering Cholesterol: What fats to keep.

Jan 2nd: Making New Year’s Resolutions continue through out the year.

Jan 9th: Fats: Promoting Health Promoting Disease.

Jan 16th: Olympic Athlete Syndrome

Addiction Free without AA

2007-09-11T07:16:00.000-07:00

Have you been looking for Outpatient Treatment for Alcohol or Drug use that is not based on AA or the 12-steps as the basis of Recovery?
Have you had mixed feelings about seeking treatment, partly because you still are very high functioning in many areas of your life, despite your drinking or use? (The majority of our clients are quite high functioning).
Would you like to be part of a program with small groups (no more than 8) that focuses on skills for not only getting free of addiction, and addresses other psychological issues that are intertwined with drinking/drugs?
Would you prefer a program that focuses on Therapy vs. court orders to treatment because of DUI’s and group members who are just marking time? (We carefully screen our clients in order to have a supportive, positive group experience for everyone.)

A Positive Alternative is a Radically Different Approach to Alcohol & Drug Treatment – the only one of it’s kind in our Region. Here are just a few of the ways We Are Different:

1) All our Therapists are Master’s Level Trained Clinicians with decades of both Addictions AND Mental Health experience.
2) We believe that Groups need to consist of members who can easily identify with each other. Our Adult Groups are Gender Specific with separate Women’s Outpatient Program and Men’s Outpatient Program. In addition, our College Student’s Program to Prevent Addiction works to change addictive patterns, yet does not insist upon abstinence as a lifelong pattern.
3) We incorporate the latest research in addiction therapy into our programs, including Motivational Enhancement, Cognitive Therapy, including Coping, Habit Change, Relationship and Self-Care Skills training, Mindfulness Meditation, Nutrition and Physical methods that effect well-being and brain recovery.
If you would like more information, please see our website at www.APositiveAlternative.com or call 206-547-1955

Alternative Healthcare for Low-income & Homeless People

2007-08-23T08:02:00.000-07:00

AHAC, Alternative Healthcare Access Campaign, was initially formed in August 1999 by a small group of students and homeless advocates, who were concerned that the benefits of alternative healthcare were becoming exclusively available to the wealthier segments of society. Previously, the Sound Clinic provided full service alternative and conventional healthcare to the downtown Seattle community until its closure in 1997, which created a void in accessible alternative healthcare for low-income & homeless people.
In 2006 it was estimated that nearly 6000 people were homeless in the Seattle area, according to the one night count of Seattle King County Coalition for the Homeless. Studies show that people in stressful circumstances (such as homelessness & unemployment) are more likely to also suffer from ill health. As alternative healthcare's focus is on disease prevention and restoring the body's natural balance, it is a strong tool for re-establishing and maintaining health in this population. One of AHAC's primary goals is to establish onsite clinical services at social service centers for low-income and homeless people to help address this need.
Since October 2000, AHAC has delivered more than 5000 free treatments at our service sites to close to 2300 people, giving us a nearly 50% return rate.

For more information contact:
AHAC
Address: PO BOX 45364 Seattle, WA 98145
Phone: (206)925-3322
E-mail: ahacseattle@gmail.com

Practitioner Corner: When should a child see a therapist?

2007-08-16T07:24:00.000-07:00

KA: Jennifer, could you tell us a little about your practice as a psychotherapist?

I work primarily with children and their parents. In order to effectively help a child I have found it most helpful to also work with their parent(s). What that typically looks like is that I have one appointment per week (50 minutes) with the child and one appointment per month (50 minutes) with the parent(s). Depending on what is happening in the child and family’s life that may mean more appointments or less.

In my sessions with children I employ a variety of modalities; play therapy, art therapy, talk therapy and sand tray. Children, even under the most extreme stress, have a natural drive toward health. My job is to help them find their way back to a normal, healthy developmental progression. Children walk through this world doing their best to make sense of what they experience; they create a story as to how and why it all works this way. I work with children and their parents to ensure that they are creating helpful, nurturing, realistic stories.

One of the main reasons I work closely with parents is that I aim to enhance the parent/child relationship. Certain life stressors such as loss of a family member, divorce, or a life threatening illness will strain a child/parent relationship. In order for deep healing to happen we need to help bolster the child/parent relationship.

KA: How would a parent know that their child might benefit from seeing a therapist?

Good question. Sometimes it is obvious – a major loss (death of a family member, a divorce), a parent’s illness (cancer, depression…), symptoms of struggle with depression or anxiety (sleep problems, eating issues, thoughts of self harm, inability to participate in typical daily activities) or maybe a sudden change such as refusing to go to school when previously they loved school.

Sometimes it is not so obvious but more of a subtle feeling that a parent may have that something is “off”; perhaps a child does not react to a major event like a death, or there is a behavioral change that seemed like a phase that has gone on for much longer than is comfortable for everyone, or a parent notices that the whole family is making special arrangements to accommodate their child’s behaviors (not going certain places, adjusting schedules to avoid certain scenarios).

KA: How is this different than a parent seeing a therapist about the stress of parenting?

Parenting is without question the most difficult and rewarding “job”. I have a lot of respect for parents who are brave enough to investigate potential sources of support. During our initial conversation we discuss whether or not your child will benefit from therapy. The monthly parenting consultations are designed to address specific questions about your child based on my experience with them. As an example a child might have sleeping problems six months after the finalization of a divorce, which could seem unrelated. In a parent consultation our collective experience of the child will provide a way for us to problem solve together.

KA: How do you pick a good therapist for your child and what other concerns should you have such as confidentiality?

My recommendation is to talk with a few child therapists. They should be happy to spend some time with you on the phone and answer any questions you may have. Therapy only works if it is a good “fit”. It is important that you feel like a therapist truly hears you and includes you in your child’s process.

It is a very personal decision. Websites are one way to begin searching and learning about different therapists. Talking with friends or colleagues can help you gather some names. I would recommend you ask if a therapist specializes in children. You should expect their office to be welcoming to a child (toys, art supplies available). Ask them to tell you about their office in an initial phone call. Ask them what a session may be like for your child.

I am very cautious about confidentiality. When it comes to children I feel you can’t be too careful. This is one reason I have chosen to not accept health insurance. If a therapist submits an invoice to an insurance company they need to include a diagnosis, which will go into a client’s medical records. I feel that to be an ethical conflict in most cases. Keeping a mental health diagnosis out of a child’s medical records can also avoid misuse in custody disputes.

The child’s well being is the focus and that needs to be protected at all expense. When a parent seeks counseling for their child they are making an investment in the child’s future and healthy development. Often a child moves through a “diagnosis” such as obsessive-compulsive disorder and it doesn’t warrant locking them into that label. There is a fine line between naming a diagnosis and actually identifying the problem in your child’s life.

My recommendation to all the parents I work with is to trust their instincts, do some research and know that you know your child better than anyone. What I offer is another way to approach problem solving for you and your child.

Jennifer Stoakes, MA
(206) 409-7220
http://www.psychotherapynw.net/
My office is located in the Maple Leaf neighborhood in Seattle

Workshop on Food and Mood

2007-03-21T09:12:00.000-07:00

Nutritional & Complementary Treatment for Mental Health Disorders: Non-Pharmaceutical Strategies that Work!

This is an all-day lecture on examining how foods affect mood. We examine the importance of protein in curbing sugar cravings and weight control and the importance of eating protein at breakfast. I offer new ways to think about sugar. And we detangle fact from fiction on good fat and bad fat. Each attendant will receive a lecture notes and useful handouts for clients at home.

When/Where:
Friday, July 20, 2007, in Tacoma 8-4pm
Friday, July 27, 2007, in Seattle 8-4pm
Friday, August 3, 2007, in Spokane 8-4pm

Who:
This lecture is directed at mental health professionals for Continuing Education. Members of the public are welcome to attend.

To sign up, go to: www.pesi.com

Recipe: Quinoa Tabouli

2007-03-21T09:00:00.000-07:00

Pasta Method of Cooking Quinoa:
Bring 4 cups of lightly salted water to a boil
Add 1 cup of dry quinoa
Boil Quinoa for at least 4 minutes, up to ten minutes, per desired tenderness
Drain and rinse quinoa

Add a Healthy Veggie:
Finely chop one bunch of parsley, place in mixing bowl

Easy Lemon Dressing:
Squeeze one lemon for juice
Add olive oil for 1:1 oil and lemon juice
Add chopped garlic to taste (2-3 cloves)
Add sea salt to taste
Mix

Other Yummies
Like it hot? Add some chili powder or cumin to the dressing.
Like avocados? I am liking a avocado added.

The Big Mix
While the quinoa is still warm, mix into bowl with parsley, then drizzle dressing over the top. Serve immediately. Enjoy! If the quinoa is already made, warm the quinoa in the microwave and then mix into the parsley.

How do these good foods help you improve your health?

1. Parsley helps your liver detoxify and has lots of health-promoting antioxidants.
2. Quinoa is a great non-meat, high-protein food, which will reduce between meal cravings.
3. Both garlic and lemons can improve you cholesterol ratios.

If you want to know about the nutritional value of these ingredients, check out http://www.whfoods.com/foodstoc.php

Sugar Addiction to Wellness Group

2007-02-01T10:42:00.000-08:00

The purpose of the Sugar Addiction to Wellness Education Support Group is to provide education and support to empower you to reach your health goals.
You will be provided with
· Information on how food and physical activity affect food cravings.
· Support to set goals that work in your life and move you towards health.
· Information on how to stabilize and maintain healthy weight for your body.
· Information on how to prevent weight gain, depression, anxiety, irritability, diabetes,
and cardiovascular disease.
· Tools to calm and energize the mind and body.
When: Once a month on Saturdays from 9 -11 am.
Where: 89th and Aurora.
Cost: $80 per session. Quarterly commitment required.
Who:Recommended for women who have experience with quick weight loss programs and quick weight return, who are overweight, and are seeing a psychotherapist.
Led by: Dr. Kristen Allott, ND, L.Ac.
For More Information: 206-579-2757

Prevent Your New Year’s Resolution from Slipping Away

2007-02-01T10:38:00.000-08:00

Did you set a New Year’s Resolution? Exercise more? Lose weight? Eat better? Be healthier? Now, only a few weeks through January, you feel the probability of reaching you goal slipping away?

My objective in 2006 was to become a more efficient small business owner. In order to reach my goal, I needed the guidance of an expert and I needed someone to witness my challenges, set backs and successes. To find this guidance, I signed up for a local small business group with Mikelann Valterra (www.womenearning.com). She helped me to understand the emotional issues of running a small business, as well as look at the assumptions I have made about making money as a small business owner. I highly recommend her group if you feel you are not earning up to your potential. She provides—among other excellent resources—some great statistics.

The American Society of Training and Development did a study on the probability of a person reaching a personal goal. Here are the statistics for a typical New Year’s resolution of exercising more.
The percentage of people who successfully reach their goal if they:
Hear an idea such as exercise is good for your health—10%
Consciously decide to adopt the goal such as name it as a New Year’s resolution—25%
Decide they will do the goal such as walk for 30 minutes three days per week—40%
Plan how they will do the goal, such as write it into their calendar—50%
Commit to someone else that they will do it, such as tell their friend—65%
Have a specific accountability appointment with another person, during which they can review what they were able to do towards their goal—95%.

I see the truth of these statistics all the time with myself and in my practice with my clients. When we set a goal, and a regular meeting is made to review what was accomplished towards the goal, we have more confidence, more patience, more self-esteem, a better ability to set realistic goals and more self compassion. In other words, when we are accountable to other people, the goals we set for ourselves are easier and less stressful to achieve.

I encourage you to think about how you can improve the statistical probability for completing your New Year’s resolution. If you have health goals that you need assistance with, I am offering three services at Dynamic Paths that might assist you:
1. Individual Appointments
2. A Wellness Group once a month, starting in February.
3. Speaking engagements with a group that you organize at your home or at work about food and mood and how it relates to overall wellness.
Call for more information, 206-579-2757.

Feature Practitioner: Jim Allbaugh, Certified Rolfer

2007-01-16T18:31:00.000-08:00

Kristen: Jim, what is rolfing?

Jim: Rolfing is a form of body work that helps bring the body into a more balanced state. Pain, fatigue, and soreness all have the potential to fall aside, creating room for new possibilities. With rolfing, I try to bring the body into an optimal state of health, rather than the old status quo.

Kristen: From the rolfing I done in the past and the work we have done together, I understand that rolfing is a system of healing that starts by working to rebalance the physical body. As the physical body releases it’s old habit, we are able to release other habits. Can you say more about what you love about rolfing?

Jim: I love the dialogue. There is so much that can be said in conversation, but there is a dialogue that happens that is different and in some ways deeper during a Rolfing session. There is a conversation that I seek between myself and the body's inherent wisdom. What I have to do is LISTEN. Not easy, but wow, very profound.

Kristen: Do you have a story about how you helped one of your clients?

Jim: There are lots of stories. Rolfing is a very powerful modality. People report some remarkable results. More energy, calmer, less pain...One that comes to mind is how one client found the freedom of breath in her rib cage that had been cut off since birth. That was beautiful. She was able to breathe fully and in places she has never felt before.

Kristen: What shapes how you work with a person?
Jim: My commitment to my clients well being. I have been studying body work for over 5 years, and practice Aikido, a martial art, for over 13 years. Both have helped me understand the inherent wisdom of seeking our greatest potential. I bring these experiences and wisdom to my work. I seek to help my clients move from status quo toward their highest potential.

Kristen: Where can people find more information about you?
Jim: Jim Allbaugh
j.allbaugh@worldnet.att.net
www.rolfingseattle.net
(206) 271-1648

Q&A When Best to Eat Sweets

2006-11-10T16:05:00.000-08:00

Hi!I attended your recent CAM conference in Colorado. I had one follow-up question to ask, if you don't mind a quick one...
I have a client who I have been working with on food, eating, etc. for a while, and I learned a lot of information to pass along to her after hearing you talk. I have discussed protein and limiting carbs with my client, but she still insists on having a little "sweet" at some point during the day (such as a cookie or brownie). So, my question is: is there a optimal time of the day if one wants to have a little snack such as this? I am positive breakfast/morning would not be the time; my best guess might be between dinner and a night-time protein snack before bed? I thought you might be able to help me pass along a recommendation to my client while she is working on this. My hope is that eventually this snack time can be reduced or eliminated—or a more health alternative, such as a Clif bar, can be eaten instead, but for now, it's still there.

Thanks so much, I really enjoyed your presentation and gathered a lot of information from it (for personal use as well!)Krista

Krista-

Thank you for your question.

Snacks, like cookies, sweets, and ice cream, are one of the pleasures we have in life. I don’t believe that we should eliminate them. I often say to my clients, “If you are going to cheat, cheat well!” An important part of successfully managing our emotions is avoiding situations in which we feel deprived. We sometimes feel deprived when we get a little of something, so we end up taking a lot.

So when is a good time to have a sweet? My recommendation is to prevent the hypoglycemic roller coaster. The worse time to eat a sweet snack is away from a meal when the body has no protein and fiber from fruits and veggies. So, the easy time is right after a meal with protein and veggies or grains. The fiber in fruits, veggies and grains slow down the absorption of the sugars and the protein provides a slow burning fuel to keep us from being hypoglycemic.

I also ask what type of sweetener is in the sweet snack. I am very concerned about High Fructose Corn Sugar (HFCS) because studies show that it makes people hungrier and less motivated to participate in physical activity. This makes us eat more and burn less calories which contributes to weight gain. So for instance, homemade cookies with sugar are different than many purchased sweets because the purchased sweets usually contain HFCS.

The most important question is how does the sweet snack affect her? Is she tired/anxious/irritable/hunger two hours later?

As for protein bars, I think that they are a reasonable meal replacement when a person is too busy to eat or is forced to be late to a meal. However, protein bars tend to have a lot of calories, so hopefully the cookie choice has less calories then a protein bar. If she is pairing the snack with an apple or a meal, I think that would be a better choice. Plus, she is eating a cookie because she loves the cookie. It is an en-JOY-ment of life. I rarely run into people who find JOY in protein bars.

Q&A:Favorite Website

2006-10-10T15:50:00.000-07:00

LL: I found your blog -- it was great and it whet my appetite for more - what other articles, websites do you recommend I read - thank you for your help.

Dr. Allott: My favorite food website is The World Healthiest Foods at http://www.whfoods.com/. It is run by the George Mateljan Foundation is a non-profit organization free of commercial influence, which provides this website for you free of charge. Our purpose is to provide you with unbiased scientific information about how nutrient-rich World's Healthiest Foods can promote vibrant health and energy and fit your personal needs and busy lifestyle.

I get his weekly newsletter which I learn from every week, plus I am inspired to cook new receipts.

LL, I hope this keeps your appetite for good food for good health robust.

Audioacrobat: Hear Dr. Kristen Allott Speak.

2006-09-18T15:06:00.000-07:00

On September 12, 2006 I participated in a teleconference chaired by Alida Schuyler. (See Talk: The Great Life in Recovery ) The title of the teleconference was Understanding Sugar Cravings: Nutritional Contributions to Anxiety, Anger, and Depression.

Alida generously recorded it on an Adobe format. You can listen for free by clicking on to this link http://www.audioacrobat.com/play/WzhssBVQ

Talk: The Great Life in Recovery

2006-09-18T15:02:00.000-07:00

Talk: The Great Life in Recovery
Tuesday Sept 12, 2006

I joined Alida Schuyler, MS, PCC and a group of about 30 coaches throughout the nation in a teleconference. I was asked to speak on Understanding Sugar Cravings: Nutritional Contributions to Anxiety, Anger, and Depression.

Alida is the chair of The Great Life in Recovery (GLR) provides a platform for ICF (International Coaching Federation) coaches to learn more about Recovery Coaching and to network with other coaches. Please join us...all are welcome

GLR’s mission is to explore and develop coaching models and practices that effectively serve clients in recovery from addiction (while aligning with ICF standards and ethics), to advance recognition and appreciation of our profession, and to support the development of superior Recovery Coaches.

Recovery Coaches work with smoking cessation, weight-loss and over- or under-eating, drinking, problem gambling, drugs, relationships, etc. For more information about Recovery Coaching please contact SIG Chair Alida Schuyler MS, PCC at AlidaCoach@CrossroadsCoaching.net or 206-715-4143.

Check out Recovery Coaches International at http://www.recoverycoaching.org

You can listen to a recording of the conference by clicking on this
link http://www.audioacrobat.com/play/WzhssBVQ

Thanks, Alida and every one who joined us. It was a lot of fun.

Talks: First Annual Mental Health Consumer Conference

2006-09-18T13:51:00.000-07:00

First Annual Mental Health Consumer Conference
Kennewick WA
September 15 and 16, 2006
http://mhtransformation.wa.gov/index.shtml

Inspiring!

I was invited to speak at the First Annual Mental Health Consumer Conference. I returned to Seattle inspired and invigorated by the people I met. I spoke to about thirty people on the importance of controlling blood sugar and hypoglycemia by eating protein throughout the day, especially for breakfast, in order to improve daily energy and mental clarity as well and improving depression and anxiety. During my talk, I was reminded why I love empowering people to improve their mental health. I love dialoging with people who understand that we each must look to ourselves for change to occur. Additionally, members of the audience also understand that in order to make changes in our lives it helps to have a support system.

On Saturday, I attended a goal setting meeting on how to develop more access to alternative/ holistic health care. By the end of a two and half hours session the goals were set. In five years, mental health consumers would like to see:

A measurable percentage of mental health dollars go to alternative/holistic health.
Measurable changes in WACs to allow access to mental health dollars.
Wellness cards which mental health consumers can use for alternative/holistic health care including supplements and providers.
Alternative health care providers on mental health boards
Alternative health providers paid to come speak at Clubs.

They are going to seek funding for education and access programs from SAMHSA (Substance Abuse and Mental Health Services Administration), State of Washington, and supplement corporations.

When possible, they will open dialog with and consider partnering politically with the lobbying done at the state and national level. Two organizations, I offered as possible contacts was the American Association of Naturopathic Physicians (http://www.naturopathic.org/) and Washington Association of Naturopathic Physicians (http://www.wanp.org/).

At the end of the meeting, one woman commented to me that she wished that more had been accomplished. I noted that truly for a meeting with 25 people actually more was accomplished than many committee meetings I have attended. I found that the consumers actually listened to what was being said; understood that one size does not fit all; and were compassionate to individual experience. No one tried to assert their ego to dominate the entire agenda. I believe a lot got accomplished.

I am grateful for the Bev Miller and the Transformation Grant for inviting me to come speak and participate in the dream of having alternative health care be part of mental health care.

“I have had dreams and I have had nightmares, but I have conquered by nightmares because of my dreams” Janas Salk, MD – Developer of the polio vaccine.

Antidepressant Medication and Diabetes

2006-08-07T14:08:00.000-07:00

In a large recent study of 3187 people, researchers discovered that people taking anti-depressant medication had an increased risk of developing type 2 diabetes. This is the first time that the association has been seen; however, the size of the study suggests that there is some biochemical mechanism which is occurring.

As a naturopathic physician who specializes in treating individuals with depression, anxiety, sugar addictions, and other mental health concerns, I am interested in this study. Indeed, there may be a specific mechanism which is occurring with the serotonin reuptake inhibitors (the major class of anti-depressants). I also know that individuals who are depressed tend to eat more sugar and exercise less which is a formula of developing diabetes.

In the US, 40 million individuals are at risk of developing diabetes and 10 million people are taking anti-depressant medications. Often when an individual comes to see me they assume I want them to discontinue their anti-depressant medication. This is not true. Although anti-depressant medications are not without risk, the adverse effects of depression are more of a concern.

What I focus on is addressing the physical causes of the depression as well as the physical symptoms of depression such as sugar cravings. Often, there is biochemical misbalance that is driving the cravings. As the person is better supporting his of her neurochemical needs symptoms of depression decreases, vitality increases, risk of diabetes decreases, and many other health concerns improve.

Source:
Depression symptoms, antidepressant medication use, and risk of developing diabetes in Diabetes Prevention Program participants. American Diabetes Association 2006 Scientific Sessions: June 9-13, 2006: Washington DC. Abstract 896-P.

See Dr. Allott on YouTube:

2006-08-01T13:07:00.000-07:00

Last winter a naturopathic student, Andrew Allshouse, invited me and another naturopathic doctor, Dr. Helen Palmer to participate in each filming a 30 minute TV program called “The Naturopathic Prospective”. It was show on public TV in July. Andrew has trimmed the piece down and mixed our shows into a 10 minute clip on YouTube. Here is the link for those of you who are no longer on dial up.

Dr. Allott on YouTube

Satisfying Hydration: Homemade Lemonade

2006-07-31T10:28:00.001-07:00

When the temperature gets in the high 70s and 80s, I often find myself drinking lots of water but not really feeling my thirst become satisfied. Sometimes, I think that I am hungry but I just ate. My body is telling me that it has been sweating away water and electrolytes. This is when I make my own lemonade.

Ingredients:
· Large pitcher.
· 2 lemons, limes, or oranges.
· Water (I like to filter my water at home).
· Honey, maple syrup, or molasses (to taste).
· Sea salt or trace minerals (to taste).

Citrus: I squeeze 2 lemons into a pitcher that holds four pints of water.

Electrolytes: I add about a teaspoon of sea salt. I have low blood pressure so I need salt. I prefer sea salt because it has many electrolytes that my body is sweating out in the heat and may be causing my thirst or hunger. If you avoid salt, you can purchase at PCC, Whole Foods or Seattle Super Supplements “Trace Minerals”. This provides all the nutrients that are in sea salt without the sodium. This should not increase your blood pressure and there is some data that suggests that it will help prevent cardiovascular disease.

Sugar: I add about 2 tablespoons of honey, maple syrup, or molasses. I try to not make it too sweet since I am always trying to increase my taste buds sensitivity to sugar because then I am satisfied with less sweetness. This helps me prevent hypoglycemia, physical anxiety, weight gain, diabetes, inflammation and other high glucose mediated diseases.

Water: I fill the pitcher with water. I filter my water at home.

Enjoy the Summer!

Food and Mood and Health Habits

2006-06-26T11:14:00.000-07:00

July 4th Fireworks to lift Mood- Food and Mood Drop-in Canceled

I am sorry but the first Food and Mood Drop in is canceled because it is July 4th.

I am looking forward to Tuesday August 8th and September 5th from 6-7pm at Dandelion Botanicals in Ballard. See below for details.

Announcing Health Habits Group

In September I am going to lead an 8 week group on Health Habits. This group will focus on incorporating health habits into your everyday life that works for you. It will focus on learning how to know:

When a food craving is emotional or your body needing a nutrient?
What do YOU need to do in order to prevent diseases of aging?
What do YOU need to do to have more energy and mental clarity?

Space will be limited, if you are interested, please call me at 206-579-2757 to sign-up and the details come together.

Food and Mood Drop-In on Tuesdays
Every first Tuesdays in July, August and September from 6pm to 7pm. Cost: $5 to $10 per person. Location: Dandelion Botanicals in Ballard 5424 Ballard Ave. NW Suite 103 Seattle, WA 98107 www.dandelionbotanical.com Contact: Kristen Allott, ND, L.Ac. Phone: 206-579-2757 Web: www.dyanmicpaths.com

Food and Mood Drop-In Discussion Group

2006-06-14T07:12:00.000-07:00

Do you know how food is effecting your mood?

Do you struggle with being hungry and your weight?

Are you tired in the late afternoon?

Come and Join Us.

Each month you will receive from Dr. Kristen Allott:

1. A handout on how to improve your food choices.
2. Information on how food is effecting your mood.
3. Learn how to determine how food is effecting your moods.

Date: Every first Tuesdays in July, August and September from 6pm to 7pm.
Cost: $5 to $10 per person.

Location: Dandelion Botanicals in Ballard
5424 Ballard Ave. NW Suite 103 Seattle, WA 98107
www.dandelionbotanical.com
Contact: Kristen Allott, ND, L.Ac.
Phone: 206-579-2757
Web: www.dyanmicpaths.com

Dr. Kristen Allott, ND, L.Ac. is a naturopathic physician and acupuncturist who specializes in non-pharmacological treatments for anxiety, depression, addictions, post-traumatic stress disorder and attention problems. In addition to her clinical practice, she lectures to a wide range of groups on how they can reach their health goals.

Welcome to Dynamic Paths Blog

2006-05-25T11:49:00.000-07:00

Welcome to Dynamic Paths Blog.

I am still figuring out how this works. Some how I lost my orginal Welcome message. Now I am going to use this one to see what happens.

Say tuned....

Welcome to Dynamic Paths Blog

2006-05-22T19:45:00.000-07:00

Exercise decreases disease and extends quality of life.

In the journal Carcinogenesis , it was shown that exercise helps prevent skin cancer and intestinal polyp which can lead to colon cancer. Additionally, when cancers did occur they were smaller.

I often call exercise the magic pill because is helps prevent may of the leading diseases which shorten quality of life. Exercise can help prevent or lessen the following diseases: diabetes, weight gain, hypertension, high LDL “bad” cholesterol, dementias, cancer. Plus, exercise helps decrease anxiety and depression. Just to name a few.

I talk to a lot of people about exercise often the attitude seems to be if, “I can’t be an Olympic athlete, it’s not worth it.” Any exercise matters in terms of long term health. Think of it this way, if you put $1 in a jar everyday. At the end of the year, you could go away for the weekend with more than $300. Getting a little exercise every day will allow you to spend one more year with your family. See a grandchild get married. Or celebrate one more birthday. This counts! It counts not only for you but also your family. I often hear, “I don’t have time.” Next time you talk to someone who is dealing with diabetes, weight gain, hypertension, high LDL “bad” cholesterol, heart attacks, dementias, cancer for themselves or family members ask how much time is involve in managing it. It is often at a level of a part time job – doctors appointments, going to the hospital, recovery from surgery, going to the pharmacy, and worry.

How can you being to exercise:

Write out a plan.
What motivates you? Being social and with groups? Having to meet with someone? Having a consistent plan? Having variety? Being allowed to cheat?
How much time can you commit? How many days of the week? How long each day? Do you have it written into your schedule?
Do you want the same activity or different activities?
Can you integrate physical activity into your daily life? Walk up stairs? Park at the back of the parking lot? Go for a walk during a lunch break?
How are you going to motivate yourself? What degree of not meeting your ideal plan is OK?
Notice how you feel after working out.
Appropriate amount of exercise for the present: Physically tired and mentally relaxed after physical activity. The next day you may be a little sore but not physically or mentally tired.
A little too much exercise for the present: Physically and mentally tired. The next day a little sore but not physically or mentally tired.
Too much exercise for the present: Physically and mentally tired. The next day sore and physically or mentally tired.
Time to seek help: If you cannot find an exercise level that does not leave you tired the next day, seek the assistance of a doctor, physical therapist, or physical fitness trainer.
Be sure to celebrate every day you get exercise. It is the process that counts the most.

If you need more support or have specific questions, please call Dr. Allott.