What I'm Eating...

I just wanted to write a quick post on an easy, yummy, healthy snack idea that you should consider.  I call it my Nut Mix.  It's nothing fancy or creative.  I have been telling most of my patients about it and they kept saying "I never thought of that", so I figured you might have never thought of it either.  And I am here to enlighten you! 

Nut Mix

• 1/4 cup almonds
• 1/4 cup walnuts
• 1/3 cup shelled sunflower seeds
• 1/3 cup dried cranberries    

          Mix all ingredients together.  Serving size: 1/4 cup per day.

Keep in mind that all of these nuts should be raw: no salt, no sugar, no nothing!  You can add whatever dried fruit you would like, I happen to like dried cranberries or dried cherries.  Remember, only put a small portion of the dried fruit in the mix.  If you don't like dried fruit, feel free to substitute dark chocolate chips instead. Again, this is my "special" mix, these are the nuts I am into at this time, but feel free to vary my recipe to whatever you like!  KEY POINT:  Once you make a batch of the Nut Mix, scoop out 1/4 cup only as a portion size! 

Benefits:

     Almonds: Research has shown that the nuts actually lower blood cholesterol levels. 90% of the fats in almonds are unsaturated, and the nuts are high in protein, fiber, calcium, magnesium, potassium, vitamin E, and other antioxidants. Almonds help prevent osteoporosis and they regulate blood pressure.

    Walnuts: One of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E. They also have significantly higher amounts of omega 3 fatty acids as compared to other nuts.

    Sunflower Seeds: The various health benefits of sunflower seeds can be attributed to the high levels of polyunsaturated and monounsaturated fats, vitamin E, selenium, protein, copper, folate, iron, zinc and B vitamins that it contains.

    Dried Cranberries: Cranberries contain powerful antioxidants, which can cut bad cholesterol, and help fight infection. 

I hope you enjoy this tasty snack as much as I do.  Lately, I have been sprinkling a little of the mix over my salad greens...which I am eating tonight...again!

Have a fabulous weekend!

Green Fruity Smoothie...YUM

I hope everyone had a fabulous weekend.  We were able to get a lot of things done around here, even though the weatherman said it was supposed to "rain" all weekend...not a drop. Go figure.  Anyway, here is a yummy recipe by Standard Process for a Green Fruity Smoothie and in perfect time for this hot and humid weather we're having!  This will be helpful to all you guys on the cleanse too.

Green Fruity Smoothie!

• 1 packet of SP Complete and/or Whey Pro Complete
• 1/2 inch fresh ginger root, peeled and diced, chilled
• 2 bananas, peeled, chilled
• 1 apple, cored and unpeeled, chilled
• 1 pear, cored and unpeeled, chilled
• 1 navel orange, peeled, chilled
• 2 handfuls kale, stems removed, chilled
• 2 handfuls baby spinach, chilled
• 1 or 2 cups freshly squeezed orange juice, chilled

Wash and prepare the fruits, leaves, and ginger root.  Blend ginger root, bananas, apple, pear and orange until smooth.  Add 1 cup orange juice and SP Complete and/or Whey Pro Complete packets (or scoops if you don't have the packets), blend until smooth.  Add spinach and kale leaves.  Blend for a minute or two.  Smoothie should be thick; if it is too thick, add more orange juice. Enjoy!

Hmm...Where Did May Go?

Well, I'm not really sure where I have been!  I really can't believe it's been over a month since my last post.  I'm very sorry! 

A couple updates...

1. I'm excited to say that other people (besides our wonderful patients) who have embarked on the Purification Program have stumbled upon my blog and are now following it.  I wish them all luck and good health as they set our on their journey!  And I hope you continue to follow along because I promise I will be updating this more!
2. Our office is now open Monday through Friday 9am-1pm and 2pm-6pm. (Not sure if I already told you that.)
3. Please e-mail me at drsgolojuh@gmail.com if you have any questions that you would like answered on here or by private e-mail.  Also, if anyone has suggestions on topics they would like me to address in detail on here, please feel free to let me know!  If not, you will just have to read what I feel like talking about at the moment!
4. You may notice that I keep changing the layout of my blog...that's because I like to keep things fresh! You'll get used to it! Change is a good thing by the way.
5. Golojuh Family Chiropractic LLC is on facebook.  I post articles and videos on there about all different topics, so if you have facebook please "Like" us!

That's all for now. I wish everyone a lovely weekend!

Lentil Soup to the Rescue!

I can't say enough good things about Lentil Soup.  Honestly.  Lentil Soup really makes the first 10 days of this Program that much more enjoyable!  About a year ago I was on the SP Purification program and had a bad experience with lentils...trust me when I say that I have the ability to really mess up recipes even if they are foolproof.  Anyway, last cleanse (January 2010) a couple patients of ours talked me into making this little bean again.  And all I have to say is it has been my favorite soup ever since!  I am constantly searching for new ways to make this soup and I happen to get my Standard Process newsletter in the mail last week, and what do you know...a Lentil Soup Recipe!  So I thought I would share it with you so you can try it too! 

Vegetarian Lentil Soup with Spinach, Tomatoes, and Cumin

Ingredients:

• 1 tablespoon olive oil
• 1 1/2 teaspoon cumin seeds (not ground)
• 1 large onion, chopped small
• 4 cloves garlic, minced
• 1/2 teaspoon ground coriander
• Fresh ground black pepper to taste
• 1 teaspoon paprika
• 1 1/2 cups brown lentils
• 4 cans vegetable broth or water
• 1 can diced tomatoes with juice (14.5 oz.)
• 2 cups chopped spinach (tightly packed)
• Sea salt to taste

Directions:

Put olive oil and cumin seeds in large heavy dutch oven and cook over medium heat until fragrant and starting to pop, about 3 minutes.  Make sure to stir a few times so they don't burn.  Stir in onion, minced garlic, ground coriander, and black pepper and cook, stirring frequently, until onions are softened, about 4 minutes.  Stir in the paprika and cook about 1 minute more. 

Add lentils and veggie broth/water, reduce heat, and simmer uncovered about 30-40 minutes, or until lentils are quite tender.  Add diced tomatoes and juice and chopped spinach and simmer uncovered 20-30 more minutes, until soup ingredients are well blended and lentils are starting to break apart.  Season to taste with sea salt and serve hot.

I really hope you enjoy this soup as much as I do!  And please if you come across any recipes that you feel would be a great addition PLEASE SHARE! 

Happy Day and Happy May!

Happy May Everyone!  How wonderful to kick off May with another Standard Process Purification Program!  Welcome to all the new fellow cleansers and hello to all my repeats!  I am happy to share this experience with you all again!  Unfortunately I will  not be blogging each of the 21 days this time, but I highly recommend going back through my old posts and follow along day by day.  Look under the January tab... each day is listed.  What I am going to do more of this time around it answer any questions you may have as well as post some more recipes.  I find the hardest thing about this process is to eat a variety.  What I tend to do is find food that I am comfortable cooking and make it over and over and over again (And I know I am not alone!)  The other problem I ran into last time was the variety at my grocery store.  They always seemed to be out of the veggies I have been meaning to try...like beets.  This time I plan on searching more local farmers markets for different veggies to see what I can come up with. 

I really encourage you all to dive into this experience 100%.  Please no cheating.  Trust me it will be worth it!  And another suggestion....EAT!  This program is NOT intended to starve you! SO EAT!  Follow your guide book and start choosing fruits and veggies you wouldn't typically make.  You never know if you'll like something until you try it!  I can honestly say though that I have tried mushrooms...and I don't like them! 

WELCOME TO DAY 1!

8 Ways to Wellness

You are born to live a life of vitality, strength, peace and happiness-you are supposed to be healthy your entire life. That life should be long and full of joy, excitement, pleasure and fulfillment. But it doesn't always happen that way. Too many people are not living to their potential; they are living with physical and mental disease. It isn't right! You have the potential for physical and mental health and you owe it to yourself to drink from that deep well.

Here are 8 suggestions of things you can do to reclaim health for yourself and your family and to maintain your health throughout the years!

1. Stay subluxation free! Subluxations are simply internal structural distortions that can cause serious health problems. Subluxations stress your nervous system and interfere with communications among your organs, glands, muscles and other body parts-including your brain and your immune system. Subluxations can be caused by any trauma: difficult birth, falls, accidents, emotional upset, chemical toxicity, overwork or a combination of factors (i.e. physical, chemical or emotional stress while your tired, overworked, malnourished, etc.) Subluxation are epidemic in our society; most people have subluxations and don't even know it. For that reason everyone needs periodic chiropractic checkups.
2. Eat nutrient dense foods. Some foods give you an abundance of life-sustaining nutrients-these are known as "nutrient dense" foods. Other so called "foods" have no nutritional value or even negative nutritional value-they drain you of nutrients. Among foods with negative nutritional value are highly processed "junk foods" manufactured with sugar, high fructose corn syrup and white flour. Processed foods that damage your body also include soda, margarine, canola oil, corn and vegetable oils, and artificial sweeteners such as Splenda, Equal, and aspartame. Genetically modified foods are to be avoided. Soy is especially unhealthy because it is difficult to digest, has a damaging effect on the thyroid and has hormone (estrogen-like) chemicals that are linked to early puberty and cancer. Exceptions are fermented soy products such as soy sauce, natto, tempeh and miso. Nutrient dense foods include healthy fats and oils (olive and coconut oils, butter), grass-fed beef, and non-pasteurized raw milk and raw milk products. Organic foods are more nutritious than conventionally grown foods.
3. Cleanse yourself of toxins. To ensure perfect health we need to keep our bodies free of toxins that can interfere with the function of our nerves, muscles, glands, tissues and cells. These toxins include mercury, aluminum, copper and other heavy metals. Toxins can also arise from dental infections, root canals, cigarettes and environmental pollution. A common source of toxic pollution is drugs, whether over-the-counter-, prescribed or recreational. It is wisest to limit drug use as much as possible. A detoxification protocol may be necessary to cleanse your body. Remember we are starting the Standard Process 21-Day Purification Program May 3rd! Join in!!
4. Stay hydrated! Drinking alcohol, coffee, sugary soft drinks and even distilled water actually dries you out. Dehydration has been linked to depression, high blood pressure, disc problems, muscle weakness, heart problems, vision problems, fatigue, exhaustion and many other physical and mental conditions. Drinking good quality spring water is very good for you and necessary to prevent disease and maintain good health.
5. Stay physically active. Your body was made for action. Good exercise makes your heart, lungs and other internal organs healthy and lengthens your life. The best exercise is intense exercise (it gets your heart pumping and lungs working). As little as ten minutes of intense exercise per day is much more effective for weight loss, strength and cardiovascular health than an hour of jogging. You don't have to be in overwork mode all the time. A nice walk with a friend can also do wonders for your physical and mental health.
6. Get enough rest! Sleep is a necessary ingredient to health. A great way to destroy your physical and mental health is to run yourself into the ground. Insufficient sleep has been implicated in everything from cardiovascular disease to obesity to impaired immune response. It can also create stress, disrupt relationships, and make a person more accident prone.
7. Exercise your heart. Your mind, heart and spirit need to be exercised just like your body. Keep the excitement of life's potential alive! Meditate, sit or pray. Open your heart to life's possibilities! If you are not growing and connecting to your purpose, exploring your potential and enjoying life, you are courting danger. Discover the excitement of being alive. Take little steps at first, larger ones will follow!
8. Enjoy nourishing relationships. This is perhaps the most important aspect of life and of health. The science of psychoneuroimmunology confirms what common sense tells us: people in healthy relationships are better off. Those in committed relationships live longer and are healthier. People who feel disconnected from others are usually sicker. The more connected you are the happier you are. Nourish deeper connections to family, friends and co-workers; explore social organizations, clubs and churches. Anger, fear, loneliness and disconnection weaken your immune system while emotions of gratitude and love are the most healing.

Chiropractic can be your first step toward improving all the facets of your life. Chiropractic care connects people to their healing potential. Chiropractic can help open you to detoxification, relaxation, emotional healing and a deeper connection to oneself and others.

Chiropractic care helps people become more physically balanced. This often increases their energy and permits them to move-both physically and emotionally. The mental/emotional benefits of chiropractic have been noticed since chiropractic's inception. Correcting subluxations can improve mental function and relieve depression.

Thank you for allowing us to help you experience your healing journey with chiropractic care and helping you to become a healthier you!

Standard Process Purification Program #2!!

Hey Everyone!

Well bathing suit time is just around the corner...some might even think it's already here! Don't worry I'm not one of them. I am still looking forward to "spring", which I am not sure we will actually get this year. Anyway, moving on...

Are you ready for tank tops and swimsuits? If not, don't worry there is still time for you to get into shape and feel great about your body and your health! For the second time this year I am offering a Group Standard Process Purification Program. The program will begin May 3rd and end May 23rd. Just in time for all those Memorial Day picnics and vacations!

For those of you not familiar with what I am talking about I'll explain a little bit about what I mean. The Purification Program is a 21 day program consisting of a supplement regimen, dietary changes, and the incorporation of exercise/infrared sauna therapy to supply your body with all the proper nutrients it needs to heal your system.

Purification can help remove natural toxins from our bodies and help us maintain a healthy weight. Everyday we are exposed to toxins whether it be from our external environment or internally from our own bodily processes. External toxins can be anything from pesticides, pollutants, or chemicals to coffee, tobacco, refined sugar, or refined flour. Internal toxins can be from waste byproducts produced as a result of normal metabolic function, bacterial/yeast/fungal overgrowth, or even sluggish lymph and skin elimination.

Our body is designed to rid itself of these toxins, but often times our body can become overburdened. Purification offers our body additional support to expel these toxins and minimize our weight, which is important in maintaining our health and vitality.

Once again, I'll be joining any patients wishing to participate in this Group Purification Program. I will be supplying you with all the information, recipes, and support you need to make your way through the 21 days! If you truly are looking to better your health and rid yourself of some of the ugly habits you might have...Join me May 3rd!

For the patients who completed this Purification Program in January:

• Do you have any suggestions for me as far as things to do different?
• Do you have any suggestions for the new group? Words of encouragement?
• What information would you like to see added? Taken away? Changed?

For those looking to participate please feel free to call, e-mail, or comment on here any questions you have. I will be putting a sign-up sheet in the office tomorrow for those wanting to participate! I look forward to helping you better your health naturally! Also for those of you not familiar at all with this program please feel free to look on Standard Process's website or look back through my posts back in January to get a feel of what this is all about!