Finish Strong!

Sorry I haven't written lately.  This week has been busy. I hope everyone is doing well on their program. Reminder, Sunday is your last day! (Like you needed a reminder for that, right!?)  Go all the way through Sunday.  Don't wake up Sunday and think, well today is the last day so I think I'll eat some pancakes! Please don't do that...wait until Monday at least.  Well hopefully pancakes won't be on your list of breakfast foods anymore.  I hope you all have found this journey beneficial and rewarding.  Do you see how much will power you actually have over food?  It truly is amazing.  There is no reason you can't continue on this eating plan.  Just because Sunday is your last day DOES NOT mean you have to go back to eating your old ways on Monday!  Just remember that! You can continue this as long as you want, hopefully your feeling so good you want to continue and never go back to eating the way you used to. So, finish strong!!!

Winner Winner Chicken Dinner

I had to attend an event the other night and of course the first thing that flashed through my head was "Hmm what am I going to be able to eat there?"  Once I arrived the menus were already in front of us so I immediately picked it up to have a look at what my options were.  Of course the event was held at a little Italian restaurant that had delicious pasta on the menu!  Oh and while you look over your menu they bring out fresh baked bread with dipping oil.  I put an end to that real quick...I asked everyone around me if they wanted a piece, then placed it far out of my sight.

As I drooled over the menu looking at items like Apple Ravioli, Crab Cakes and Stuffed Zucchini, I finally settled on Grilled Chicken Salad...hold the mozzarella cheese and Parmesan ranch dressing please.  It got me thinking, why on earth do restaurants drown yummy just-as-they-are-veggies with garbage.  Deliciously bad for you garbage, but no less garbage.  Really do granny smith apples need to be stuffed inside a jumbo cheese ravioli then smothered with sage butter sauce?  Or how about zucchini stuffed with provolone cheese and prosciutto then fried!  It's no wonder we have such a problem with weight in America.  Look how places are preparing our food.  Not to mention, most people actually look at those options as healthy because they have the words granny smith apple or zucchini in it.  "Well it says it has apple, so it must be good for you." Give me a break! Now, I'm not saying items such as these don't taste great, trust me...they taste great!  But if you are looking to be as healthy as you can be and once this purification program is over stay on track with your newly formed eating habits, then you must exercise caution when going out to eat!  Most people go around thinking "Well it's just this one time" or "Well I can't make this at home" or "It's a special occasion, why can't I have this?".  I'm not here to tell you what you can and can't have.  I just know from experience once you start introducing those unhealthy habits back into your life...then tend to sneak their way back in then stay there until you kick them out again.  And again starts the vicious cycle. 

Did I want something other than grilled chicken salad hold the mozzarella cheese and Parmesan ranch dressing please? Yes of course, but do you know how much better I felt about myself the next morning being able to resist that temptation and conquer my habit of "Well it's just this one time"....I FELT AWESOME!  And so can you! We were made for more than giving in to temptations and filling ourselves with bad food choices when we're having a rough day or driving into a carton of ice cream because our family was getting on our case.  So next time your out at a restaurant, look over your choices (remember you can alter them...you can say hold the cheese and croutons!) and select something that when you wake up in the morning you won't be saying "Why on earth did I chose that?"

Day 10 Is Upon Us

It's already Day 10.  Guess what tomorrow brings? PROTEIN! Yes I'm talking chicken, fish and turkey...for me at least.  I'm really not a fan of any other meats, except beef, but that is not allowed on this cleanse.  And even if it was, I rarely eat it.  So I don't mind not having it for 21 days. 

As I've said before, during this 21 day purification program I am also reading Made To Crave: Satisfying Your Deepest Desires With God, Not Food.  I am thoroughly enjoying this book! I have been reading a chapter a day (which are not long), and I have also been reading the little eBook that goes along with it called Craving God which is a 21 day challenge. (It is basically a shortened version of the book.)  I have learned a lot of things.  So far I've come away with some great scriptures to use in times of temptation, and I have also learned that I am "made for more".  What I have also learned is that you can replace craving "food" with any other negative habit/desire you have.  The same principles apply.  From the beginning I have wanted to make this 21 day journey about more than just breaking food habits and I feel I am well on my way! 

As a side note: I have a butternut squash in my cupboard and kale in the fridge.  Any suggestions on new recipes to use with these two?  They don't have to be used together...I am just not feeling butternut squash soup this time and I want something exciting for the kale.  So if you have any ideas for me please leave a comment below!

Really, Day 4?

I don't know about you, but day 4 is where I feel I hit my stride.  To me once day 4 is through it seems like smooth sailing.  Maybe you're experiencing something different, and that's okay.  Everyone goes through this journey very differently. 

A couple key things to remember are: 1) Eat. 2) Drink PLENTY of water. 3)Sweat, sweat, sweat. 

Sounds simple, right? Well, make sure to take a look at how your doing in these three areas because many people are surprised they are lacking in at least one of these categories.  This isn't a cleanse where you can only eat your choice of 2 different foods, or limit the amount you can have and starve yourself.  The point is to nourish the body with whole foods!  So eat!  Make sure you are getting 2 times the amount of vegetables in your body than fruits though.  

Speaking of Sweat.  Yet again I can not make it to yoga tonight.  And the picture to the right is the reason why. No, not because of my beautiful (but loves-her-dad- more) dog, but because of all that white stuff around her! It snowed again! Ahhh.  That is the only word that comes to mind right now when I think of snow.  It has made me miss 3, yes 3, days of yoga and has forced me to retreat to the dreaded treadmill.  B.O.R.I.N.G.  Maybe I'll try my luck one more time with the On Demand exercise videos tonight.  Tomorrow night is Infrared Sauna night, then I should be back on track to do yoga Saturday-next Sunday.  =) 

If anyone has a new recipe for me to try I welcome it with open arms.  

Feel The Burn

Well today is day 3 of our SP Purification Program.  I hope everyone is feeling great!  I know personally I have had absolutely no withdrawal this time.  That is due to the fact that I gave up coffee almost 2 months ago.  I remember the first time I did this program (2 years ago), I had a massive headache for the first 2 days because of coffee withdrawal.  I was determined to never let that happen again.  If you are dealing with that type of situation then this is the day that headache should be lessened if not completely gone.  Hang on, it will go away.

So, I did my yoga class on Monday...and it was a wonderful 75 minute hot power yoga mess!  I don't remember the last time I took 75 minutes to focus on my breath.  I don't think ever!  Usually when I practice yoga I get frustrated because I'm not as limber as I once was, or I get bored or my mind won't quite down long enough for me to actually enjoy the experience.  For some reason this time was different.  I was completely relaxed and at ease.  I didn't even get frustrated once!  I honestly don't remember thinking about anything other than breathing during those 75 minutes.  It was blissful!  I give most, if not all of that credit to my yoga teacher.  She was amazing!  Now 2 days later I'm still sore, but loving it!  I can't wait to go back.  I've had to put my "becoming a yogi" on hold for the last 2 days because of this wonderful yet annoying thing we call here in the north...SNOW.  As much as I love it, I can't stand it just as much.  I feel like all of that progress I made on Monday night toward being relaxed, grounded, focused, calm all went out the window Tuesday because of the aggravation snow brings to me.  But again, maybe I should take this as a sign that I need to slow down and realize that I am not the one in control. 

So...back to yoga on Thursday! =)

Today I am leaving you with a recipe that one of my patients had on her blog.  It's called Green Goddess Rice and although I have not tried it yet, I'll be sure to make it this weekend! Doesn't that look yummy!

Becoming a Yogi

Yes, it's true.  Although I recommend yoga to many of my patients I don't actually practice it on a regular basis myself.  I have found that it is impossible for me to do yoga at home from a DVD or from our OnDemand fitness channel thing.  I need to be in a room with others being pushed beyond what I thought my limits were.  For some reason I just can't do that at home with yoga.  I'm the kind of gal that likes being pushed physically by others and yelled at (think boot camp) to get a great workout in.  Now my treadmill at home will kick my butt...if I actually get on it.  I find it so boring though.  I rather be outside running or at a group class of some sorts. 

Exercise was always an important part of my life, but now life has just gotten so busy that it is hard to find time to devote to (mainly because I feel guilty because of all the million other things waiting to get done or read) the amount of exercise I know it takes to be not only physically healthy but mentally as well.  But again, that's what New Year's Resolutions are for, right?  Yes, for me it is!  After Christmas I always write down a list of New Year's Resolutions...and this year my list was long.  Many of them all circle around a main theme.  Take Better Care Of Myself.  This includes: "become more active", "no, don't have those cheat days", "get to your goal weight and stay there", "love yourself for who you are", "get grounded" and "practice yoga frequently and become more flexible". 

Near our office is a yoga studio called Amazing Yoga.  I've attend classes there before, but of course I always got to busy to continue.  Well, they are offering 2 weeks of unlimited yoga for only $25.  I could not pass that up.  So begins my journey of becoming a yogi.  You better believe I'll be at the studio 6 days a week, starting tonight! 

P.S. the picture above is not me...now. But it will be me by the end of the year. 

Ready, Set, Cleanse!

So it is the weekend before our big cleanse!  I just wanted to give you a quick reminder to...PREPARE!  I'm telling you, this goes SO much easier if you are prepared.  So go food shopping, cut up veggies, cook your brown rice, wild rice and lentils, get your meal plan ready!  You will be so glad you did.

I don't know about you but I can't wait for Monday.  I just smile thinking about how incredible I felt the last time and I look forward to that feeling again.  Our bodies are amazing beings that deserve nothing but the best put in them so they can function just as they were intended.  And I applaud you all for taking the first step!

So take this weekend to prepare...both physically & emotionally.  Write out a list of what you want to accomplish.  It can be anywhere from "better health" to "lose 5 lbs." to "have more mental clarity" to "connect with myself more".  The possibilities are endless...you just have to decide what you want and then go after it!

Wishing you a wonderful weekend!

P.S. A little tip: don't go overboard with eating everything & anything this weekend just so you can get it in because "Monday I'll be cleansing".  If you do this you'll have a rough day Monday!

I'm Doing Things Different This Time...

Since I have done this Cleanse several times before, I decided I need to challenge myself this time around.  I get bored easily if I keep doing the same things over and over again, I like to spice things up a bit!  If you've been to our office you know I'm always looking to change paint colors, re-decorate, see what can be improved upon, etc.  I am always looking for change.  So for this cleanse I decided to not only incorporate a physical body cleanse, but also a mental/emotional/spiritual cleanse as well for the 21 day period.

I was listening to K-Love this morning on my way to the office and this woman Lysa TerKeurst was guest hosting and talking about her new book Made To Crave: Satisfy Your Deepest Desire With God, Not Food.  I thought...how fitting!  The whole point of “Made to Crave” is to help people find their ‘want to’- the spiritual and emotional motivation to make lasting changes.  God made us to crave more of Him, not food.  This is just what I need to move forward on my walk with God and to help me cleanse my life!  So I went online to Amazon to see about purchasing this book, and I found Craving God by Lysa TerKeurst which is a 21- day devotional challenge to accompany Made To Crave.  What is it about the number 21 that I love?!?  I am super excited to embark on this changed journey to greater health for myself.

If you feel you need to push yourself a little further on the cleanse, go ahead and make it what you want!  This is the direction I'm feeling the need to follow. 

Wishing you much success! =)

New Year, New You 2011!

I can't believe 2010 is coming to an end! It doesn't feel like that long ago 2010 started! And if you remember, we kicked it off with our Standard Process Purification Program. Well, this year we are doing the same thing. On Monday January 10th we are starting our 2nd Annual Standard Process Group Cleanse. I look so forward to this time a year! I am so good throughout the year, eating well and exercising, but for some reason when Thanksgiving and cold weather comes along...it just ruins all the hard work I have done for the entire year! I guess I just can't resist the many many many kinds of cookies my mom makes. They are just too yummy for words!

So, just like last year I will be blogging almost daily as we chug along on our journey towards greater health! And for some reason I just know 2011 is going to be an amazing year!

I wish everyone a Happy, Healthy, Blessed New Year!

Dr. Vanessa

“We will open the book. Its pages are blank. We are going to put words on them ourselves. The book is called Opportunity and its first chapter is New Year's Day.”
                                                                                                                 - Edith Lovejoy Pierce

Reminder...

Just a quick reminder that the month of October is National Chiropractic Month!  And to celebrate GFC Wellness is offering several specials here at the office!  Even though the month is almost half over...don't worry there is still time!

Special #1: October 20th between 2pm and 5pm Words and Bodyworks is offering free 10 minutes chair massages.  Please call the office to set up your time! 412-367-1313

Special #2: Unlimited Infrared Sauna Sessions during the month of October for only $115.00.  You can come as much as one time per day!  This is a great way to jump start your detox process, lose weight, or just pamper yourself!

Special #3: I'm offering Bloodwork Analysis for $110.00.  This is a $42 savings! Bloodwork Analysis is a great way to see how your body is actually functioning.  Once I get your results I can provide you with a supplement regime to help you achieve total wellness!

As you can see I am super excited for National Chiropractic Month!  Feel free to take advantage of all our offers! I hope to see you at some point this month!

Would you like water? or Coke?

WATER

#1. 75% of Americans are chronically dehydrated. (Likely applies to half the world population)

#2. In 37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger.

#3. Even MILD dehydration will slow down one's metabolism as 3%.

#4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.

#5. Lack of water, the #1 trigger of daytime fatigue.

#6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint  
       pain for up to 80% of sufferers.

#7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and
      difficulty focusing on the computer screen or on a printed page.

#8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of
       breast cancer by 79%., and one is 50% less likely to develop bladder cancer.

Are you drinking the amount of water you should drink every day?

COKE

#1. In many states the highway patrol carries two gallons of Coke in the trunk to remove blood from the highway after a car accident.

#2. You can put a T-bone steak in a bowl of Coke and it will be gone in two days.

#3. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the 'real thing' sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous china.

#4. To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of Reynolds Wrap aluminum foil dipped in Coca-Cola.

#5. To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble
      away the corrosion.

#6. To loosen a rusted bolt: Apply a cloth soaked in Coca-Cola to the rusted bolt for several minutes.

#7. To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminum foil,  
      and bake. Thirty minutes before ham is finished, remove the foil.

#8. To remove grease from clothes: Empty a can of Coke into the load of greasy clothes, add detergent, and
       run through a regular cycle. The Coca-Cola will help loosen grease stains. It will also clean road haze
       from your windshield.

FOR YOUR INFORMATION:

• The active ingredient in Coke is phosphoric acid. It will dissolve a nail in about four days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase of osteoporosis.
• To carry Coca-Cola syrup! (the concentrate) the commercial trucks must use a hazardous Material place cards reserved for highly corrosive materials.
• The distributors of Coke have been using it to clean engines of the trucks for about 20 years!

Now the question is, would you like a glass of water? or Coke?

Grr...Off the Wagon Again!

I'm not sure why, but it has been very hard for me to blog since summer began.  So, again I'm sorry for being away for so long!  But now I am back...I think. 

Well this certainly has been one hot & humid summer! Are you drinking enough water?  And when I say water...I mean good, clean, spring water.  Not Vitamin Water, soda, tea, coffee, etc.  I mean crisp clean H2O!  Most of us are not drinking nearly enough these days.  Our minds are filled with advertisements for everything and anything but the very substance that our bodies thrive on...which is water!  Here are a few tidbits on water and the human body:

Water is of major importance to all living things! Up to 60% of the human body is water, the brain is composed of 70% water, and the lungs are nearly 90% water. Lean muscle tissue contains about 75% water by weight, as is the brain; body fat contains 10% water and bone has 22% water. About 83% of our blood is water, which helps digest our food, transport waste, and control body temperature.

A  2% drop in our body's water supply can trigger signs of dehydration: fuzzy short-term memory, trouble with basic math, and difficulty focusing on smaller print, such as a computer screen. Mild dehydration is also one of the most common causes of daytime fatigue. An estimated seventy-five percent of Americans have mild, chronic dehydration.

Water is important to the mechanics of the human body. The body cannot work without it, just as a car cannot run without gas and oil. In fact, all the cell and organ functions made up in our entire anatomy and physiology depend on water for their functioning.

• Water serves as a lubricant
• Water forms the base for saliva
• Water forms the fluids that surround the joints.
• Water regulates the body temperature, as the cooling and heating is distributed through perspiration.
• Water helps to alleviate constipation by moving food through the intestinal tract and thereby eliminating waste- the best detox agent.
• Regulates metabolism

In addition to the daily maintenance of our bodies, water also plays a key role in the prevention of disease. Drinking eight glasses of water daily can decrease the risk of colon cancer by 45%, bladder cancer by 50% and it can potentially even reduce the risk of breast cancer. And those are just a few examples!

If you are confused on exactly how much water to drink per day go by this equation: 1/2 your body weight in ounces.  Example: A 150lb. woman should be drinking 75oz. of water per day.  It's that easy!

Now go get a glass of water...and I'll keep blogging!

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!

Why Whole Food Supplements?

I'm baaack! Sorry about the temporary hiatus there! Things have just been crazy at the office in March since the weather broke. People have come out of hibernation...and into the office! Since it has been awhile since my last post here are some updates:

• Our First Annual Patient Appreciation Anniversary Week was awesome! We had lots of in-office specials and goodies for everyone to enjoy. Plus we even had some wonderful patients bring in treats for us...which was crazy since we were the ones that were supposed to be appreciating them! It just confirms to us that we are in a great place with great people!
• New office hours! We are now open Monday through Friday 9:00am-6:00pm. Most days we will take a lunch from 1pm-2pm.
• Starting in April we will be offering Infrared Sauna Packages. We have not offered these in the past (we usually did specials each month), but I think we have really come up with a great way to save you money.

I think that is all the updating for now. Now I'll move on to the main reason for this post: Whole Food Supplements!

At our office we provide patients with Whole Food Supplements. The majority of the foods we eat now are devitalized. We eat too much refined and processed food and not enough fresh foods that are naturally high in nutrients. We need to replace the nutrition that is taken out of the foods we are eating and boost our intake of nutrients. This is why nutritional supplements are needed.

There are many different kinds of supplements on the market today and all of them have varying ingredients and benefits. It can be very confusing to determine which supplement is best for you. When selecting a supplement to take, it's important to look at the ingredients on the label. Doesn't it make sense to go back to basics and choose products that are made from whole food ingredients rather than ingesting ingredients that you can't even pronounce?

Well, it makes sense to us! That's why we offer Standard Process Whole Food Supplements. A "whole food" is any food grown and harvested in nature. Examples: beets, carrots, spinach, etc. A whole food contains all the things we need for great health-naturally occurring vitamins, minerals, enzymes, and phytonutrients.

Many of the ingredients in Standard Process supplements are grown on the company's own certified organic farm. Their unique manufacturing process captures and keeps the food's enzymes and nutritional factors intact, providing a concentrated whole food supplement full of natures nutrient complexity.

At the office we promote wise food choices and whole food supplements to provide you with the vitamins, minerals, and other nutrients, along with their synergistic cofactors that you need to sustain a healthy life!

Key to remember: You can't repair and rebuild a living body with dead chemicals!