20 Nov Tips for Staying Sane During the Holidays

Managing stress is one of the most important things you can do for the health and well-being of yourself and your family. My #1 tip is to take on less! Keep life simple and don’t compare yourself to others. The fall and winter are darker, slower times for rest and reflection; the holidays should be enjoyable and relaxing.

Tips for keeping life simple:

  • Take time for introspection and give children a break from activities, research shows that unstructured play time is vital to development and creativity.
  • You can stay stylish and keep it simple with a mom “uniform.” Or build your wardrobe around a simple color palette so that everything you pull out of your closet already matches. (Your husband will appreciate the break from having to be your stylist.)
  • Learn to say no to holiday parties and get-togethers that don’t bring you and your family joy and peace and that aren’t true obligations.


Ok, so you’re just going to have a busy fall and holiday season… no way around it. What can you do to stay energized and sane? How can you manage your stress?

Read more of Dr. Naumes’ post over at D-Magazine’s D-Moms Blog

Read More

13 Nov Staving Off Winter Colds

The common cold is an acute, viral infection of the upper respiratory tract. There are many viruses which can cause the symptoms of the common cold. Infants and children are affected more often and tend to experience more prolonged symptoms than adults. So, what can you do to improve immunity and potentially ward off colds & the flu?

The key to prevention is consistency! Once a child or mom is sick with the cold or flu, there is only so much you can do to shorten the duration or decrease the intensity of symptoms. Consistency of good self-care is paramount to prevent frequent recurrences of the cold. So what is good self-care? Exercise, nutrition, sleep, community support, and stress management. Here are some of my tips for achieving each of these to help prevent seasonal illness.

Regular Exercise

  • Moms: Take a 30-minute relaxing walk outside daily.
  • Kids: Play outside.
  • Kids and parents: Have a dance party at home, go on a family nature walk, or pull together an all ages flag football game on thanksgiving instead of sitting and watching football on TV.

Read  Dr. Naumes’ entire post over at D Magazine‘s D-Mom’s Blog.

Read More

08 Nov Basic Supplementation for a Busy Mom


You’ve heard it once, you’ve heard it a thousand times. Basic supplementation for a busy mom should most likely include a multivitamin, fish oil, vitamin D, a probiotic, and maybe a “greens replacement”. Sounds easy right? Run over to GNC or better yet Whole Foods and voilà! Done! Healthy and beautiful! Not so fast moms; many of the supplements made available to consumers:

  • are not high quality or adequately absorbable
  • are not pure/clean (i.e. free of additive, heavy metals, and preservatives)
  • do not contain the ingredients that the label claims
  • do not follow GMP-certified manufacturing standards (which are an indicator of quality)
  • and are not made with safety-reviewed ingredients

Read  Dr. Naumes’ entire post over at D Magazine‘s D-Moms blog

Read More

29 Oct Facts about Investing in Prevention

In 2006 the Washington Association of Naturopathic Physicians submitted excerpts from the Blue Ribbon Commission proposal: Evidence-based Chronic Disease Prevention. The following are facts excerpted from that proposal:

Adoption of a Health Lifestyle = Evidence-based, Chronic Disease Prevention (EBCDP).

  • 62% of coronary events are preventable by following a healthy lifestyle (The Health Professionals Follow-up Study (n=42,847) Circulation, 2006)
  • 58% of Type 2 diabetes is preventable by lifestyle modification (Diabetes Prevention Program (DPP); (New England Journal of Medicine, 2002)
  • Cardiovascular disease, diabetes, and cancer are all preventable through lifestyle practices (Preventing Cancer, Cardiovascular Disease and Diabetes: A Common Agenda American Cancer Society, American Heart Association, and the American Diabetes Association, Circulation, 2004)

EBCDP is more effective than early medication for disease prevention.

  • Lifestyle (58%) was superior to early metformin (34%) for the prevention of diabetes (New England Journal of Medicine, 2002)
  • Lifestyle change is the only intervention proven to reverse coronary artery disease (Ornish et al., JAMA, 1998)
  • Early TZD class medications were ineffective in diabetes prevention (Knowler et al. Diabetes, 2005)

Few WA State health care providers are making EBCDP recommendations in practice.

  • Only 16% of adult respondents said they were advised by their doctor, nurse, or other health professional to eat fewer high fat or high cholesterol foods
  • Only 20% were advised to eat more fruits and vegetables
  • Only 23% were advised to be more physically active (The Burden of Heart Disease and Stroke in Washington State 2004; WA State Dept. of Health)

EBCDP programs are cost-effective.

  • Chronic diseases currently accounts for 12% of all health care expenditures (Hogan, Diabetes Care, 2003)
  • Preventive services are widely accepted as a cost-effective strategy to reduce disease. Research supported by the U.S. Agency for Healthcare Research and Quality shows that health education and lifestyle modification reduce the negative impacts, including costs, associated with chronic disease (Research News. Agency for Healthcare Research and Quality No 02-0018 April 2002)
  • A recent demonstration project implemented the Diabetes Prevention Program lifestyle intervention in adults age 50 and prevented 37% of expected cases of diabetes over 15 years at a cost of $1288 per quality-adjusted life year (QALY). Private insurer investments in this EBCDP program showed recovery of costs in the form of medical expenses avoided after three years implementation. (Ackermann et al., Diabetes Care, 2006)
  • A private payer could reimburse $655 (24%) of the $2,715 in total discounted intervention costs during the first 3 intervention years and still recover all of these costs in the form of medical costs avoided. If Medicare paid up to $2,136 in intervention costs over the 15-year period before participants reached age 65, it could recover those costs in the form of future medical costs avoided beginning at age 65 (Ackermann, Diabetes Care. 2006).
  • Additional cost analysis of the Diabetes Prevention Program in high-risk populations resulted in a cost of $1,100 per QALY for the lifestyle program versus $31,300 per QALY for early prescription drug therapy (Herman, WH. Annals International Med 2005).
  • A recent study aimed at getting sedentary Americans active compared lifestyle recommendation to a structured program in the gym.  Results were equal but the 24 months costs were $17.15 vs. $49.31 per participant per month. Lifestyle intervention was more cost-effective than the structured intervention for most outcomes measures. (Sevick et al. American Journal Preventative Med 2000)

Ignoring EBCDP is very costly.

  • Almost 60% of Washington adults are overweight or obese. Obesity is one of the primary factors in many health problems, including diabetes and heart disease. In one year alone, diabetes-related hospitalizations cost about $1.27 billion
  • Escalating costs of chronic disease nationwide despite higher priced treatments
  • Avoidable medical costs of amputation, blindness, dialysis, kidney transplantation, cardiovascular surgeries, and long-term hospitalization
  • Avoidable human costs of blindness, amputation, work-time losses, and depression

As the above facts detail, the adoption of a healthy lifestyle would go a long way towards saving Americans a lot of money in the long term. Schedule an appointment with Dr. Naumes today to discuss what changes you can make in your life to move towards optimal wellness.

DISCLAIMER: Dr. Kate Naumes holds a Doctorate in Naturopathy and a Certificate in Midwifery from Bastyr University. The state of Texas does not license Naturopathic Doctors. As such, she holds her license in California and acts in Texas as a wellness consultant, not as a physician.

Read More

15 Oct Naturopathic Qualifications and Training

Licensed Naturopathic Doctor

Dr. Naumes holds a Doctorate in Naturopathy and a Certificate in Midwifery from Bastyr University; she holds a BA in Biochemistry from Mt. Holyoke.  Dr. Naumes is a member of the American Association of Naturopathic Physicians and the Texas Association of Naturopathic Doctors. As a Naturopathic Doctor licensed by the State of Vermont, she is educated in all of the same basic sciences as an MD, but has also been trained in holistic and nontoxic approaches to therapy with a strong emphasis on disease prevention and optimizing wellness.

The Council on Naturopathic Medical Education and the Association of Accredited Naturopathic Medical Colleges have accredited six colleges of Naturopathic Medicine approved by the U.S. Department of Education. All six doctoral programs require a bachelor’s degree for admission. These Naturopathic medical programs consist of four-year, graduate-level naturopathic medical curriculum that begin with a focus on Biochemistry, Human Physiology, Histology, Anatomy, Macrobiology, Microbiology, Immunology, Human Pathology, Neuroscience, and Pharmacology. The final two years of the medical program include clinical setting internships under the close supervision of licensed professionals in addition to studying the medical sciences, clinical nutrition, classical homeopathy, lifestyle counseling, botanical medicine, acupuncture and traditional Chinese medicine, minor surgery, and obstetrics. According to an article in Midwifery Today, a Naturopathic Midwife completes “approximately 37 additional classroom and lab credits (425 hours) and approximately 1300 clinical hours” in addition to the Naturopathic medicine training. This program is “fully accredited by the American Midwifery Education Accreditation Council (MEAC).”

Naturopathic Doctors then sit for rigorous professional board exams and may also need to pass local state exams to become licensed. The North American Board of Naturopathic Examiners require two exams that include the five basic medical science exams: anatomy and histology, physiology, biochemistry, microbiology, and pathology; and the 10 clinical science exams: physical and clinical diagnosis, laboratory diagnosis and diagnostic imaging, clinical nutrition, botanical medicine and pharmacology, emergency medicine, minor surgery, traditional Chinese medicine and acupuncture, classical homeopathy, physical medicine and counseling psychology.

Graduates from online programs are not recognized as Naturopathic Doctors in any jurisdiction that licenses Naturopathic physicians. These programs are not accredited and lack approval by the Department of Education. According to AANMC “graduates of such programs are neither qualified nor eligible to sit for the Naturopathic Physicians Licensing Examinations (NPLEX), so they have no means of becoming licensed physicians upon graduation.” “Practitioners who hold licenses have received degrees from accredited medical programs, abide by legal and ethical standards, and fulfill yearly continuing education requirements in order to provide optimal patient care.” The Texas Association of Naturopathic Doctors only lists licensed NDs in good standing who maintain their license in a licensed state.

*The state of Texas does not yet license Naturopathic Doctors. As such, Dr. Naumes holds her license in Vermont and acts in Texas as a wellness consultant, not as a physician.  Our goal for this website is that it acts as a resource for current and future clients by providing an introduction to Naturopathic Medicine.  If you think our practice is a perfect fit for you or someone you know, we hope to hear from you soon and we appreciate the referral.

Read More

01 Oct Naturopathic Approach to Fertility, Pregnancy, & Postpartum: Achieving Positive Birth Outcomes

Naturopathic Doctors Achieve Positive Birth Outcomes

In the Autumn 2008 Issue of Midwifery Today there appears an incredibly thorough article by Lisa Doran and Nora Pope outlining a naturopathic view of perinatal health. In the article, they discuss naturopathic support during pre-conception, conception, pregnancy, labor, birth and the postpartum period.

The authors point out that “when both parents are working hard to achieve optimal health before conception, the health of both parents is reflected in healthy pregnancies and healthy babies”  and that naturopathic doctors (NDs)  “work very closely with couples before conception to optimize health and nutrition and to address any health concerns or imbalances that may create obstacles to a healthy pregnancy.” The authors also refer to NDs’ practice of  “closely monitor[ing] normal hormonal peaks in order to evaluate health and balance of the menstrual cycle” going on to mention that “a female hormonal imbalance is a common issue a ND will encounter… Hormonal levels are very important and an ND will employ the use of nutrition, identification of environmental estrogen exposure or use of specific female harmonizing botanicals”. During conception the authors point out that “in addition to helping to regulate hormone levels and working with the natural physiology of the body, NDs also teach their clients to observe external signs and symptoms of fertility.”

Furthermore, “ [i]n the first trimester [of pregnancy], nutrition coaching is the number one indicator for lessening the complications in labor, birth and postpartum….During the second trimester, central concerns are fetal brain development and iron deficiency anemia…The third trimester involves preparing for labor and birth, as well as preventing issues that may arise from an overloaded metabolic and hepatobiliary system. Clients who have been through a previous detoxification program find this stage of pregnancy far less demanding.” (We should note here that Dr. Naumes does provide guided detoxification programs for her clients.)

Later the authors remark that “[NDs] and midwives are able to support women as they do the hard work of labor.” …..and “are able to support and protect [the] immediate postpartum period by assisting with perineal healing, providing support for breastfeeding initiation and challenges, and using homeopathy, nutrition and botanical medicine to assist with maternal recovery.”

Finally we want to be sure to mention that Dr. Naumes (being the very rare naturopathic doctor also holding a Certificate in Midwifery) exclusively offers doula services for her members. Use the button below to schedule your First Visit to start optimizing your pregnancy, birth, and postpartum experience.

Read More