The King of Antioxidants – Chocolate


Oh thank God for chocolate or I should really say raw cacao!  There about 40 different health benefits of chocolate.  Number one in my book, is that it is nature’s most powerful antioxidant.  It is much higher in antioxidants than red wine, blueberries, green tea, gogi berries and acai.  Let me define some parts of the cacao tree for you.  The cacao tree lives in the tropics and mainly in Central America.  The tree bares pods that contain cacao seeds or nuts.  The term nut, seeds, and even beans are used interchangeably.   The nut can be ground into powder which is called cacao powder.  If the nut is not roasted first then the cacao powder is raw and this is the most nutritious form of the nut that you can consume.  The pod also contains fat which is known as cocoa butter. Chocolate is the candy that has been made from the nut. Cacao powder plus sugar equals dark chocolate.  If you add milk to that, you get milk chocolate.  If you take the cocoa butter plus sugar and milk, you get white chocolate.  Dark chocolate is the most nutrient dense because it contains more cacao nuts.The Mayans back in 1400 BC brewed the cacao nuts in water and called it xocolatl.  It was sacred and used as a health remedy, as a form of currency, and in spiritual rituals. It was the British that came up with the term cocoa, which is really slang for cacao. 

Academic studies have confirmed that cacao helps improve cardiovascular health by increasing good cholesterol.  In the FASEB Journal 2013;28 a study showed that dark chocolate prevents the white blood cells from adhering to the vessel walls thus preventing blood clots and artherlosclerosis.  Cacao also was reported to improve the flexibility of the arteries.  Other studies showed that it had an anti inflammatory effect to the cardiovascular system, decreased the risk of stroke, and increased nitric oxide levels which helped relax blood vessels thereby reducing blood pressure.  

More studies found that the epicatechin which is a flavonoid in cacao improves cognitive function, preventing dementia and regulating mood. Other flavonoids help to reduce insulin resistance. Phenylethylamine is a constituent that encourages endorphin release so that you feel happy.  Theobromine  helps to harden tooth enamel.  As a side note it is the stimulant, theobromine in chocolate and the not the caffeine that can harm pets.  Horses, cats, dogs and birds can get sick or even die if they consume chocolate.  Cacao contains vital minerals such as magnesium, manganese, zinc, copper, iron and potassium.

If you want the greatest benefits of cacao, buy raw organic cacao powder.  I like to put a tablespoon of raw cacao powder in unsweetened coconut milk with whey protein or I like a tablespoon in a smoothie with plain kefir and frozen strawberries.  If you consume it as a candy the recommendation is to buy at least 65% cacao and eat only 1-2 oz of it or I like to just eat one square.  Remember cacao does have caffeine, but not as much as a cup of coffee.  Also, keep in mind that if you consume it in the form of chocolate, you are also eating sugar which is detrimental to your health. The amount of sugar and cacao in a bar are inversely proportional.  For example in a 70% cacao bar the remaining 30% percent is sugar.  The less the cacao content the greater the sugar and vise versa.

Just Say NO to Sugar

Sugar is getting some bad press recently.  It’s consumption has been linked to obesity, diabetes, heart disease, Alzheimer’s, and cancer. Sugar raises triglyceride levels, promotes cavities, lowers your immune system, feeds bacteria, yeast, and some cancers.  Simply put, sugar is devastating to your health.  According to Dr. Mercola, sugar is more addictive than cocaine, so no wonder it is the “largest source of calories for Americans.”  

Many American “drink” their calories.  Just think about all the sugar in fancy coffee drinks, ice teas, soda, and fruit juices. Water, black coffee, and tea contain none.  One can of soda equals about 140 calories of sugar.  I was taught in chiropractic school, that the amount of sugar in one can of soda can lower your immune system by about 70% for the next four hours after you have consumed it.  The American Heart Association and the Mayo Clinic guidelines for sugar intake daily is as follows: women- 100 calories a day on a 2000 calorie diet ( this equals 6 teaspoons of sugar) and for men – 150 calories a day on a 2000 calorie diet (this equals 9 teaspoons of sugar). 

All fruits and most vegetables have some natural sugar and that is OK in some quantities.  However, what I want you to really watch is added sugars like granulated sugar, honey, agave, high fructose corn syrup, and molasses.  As a side note, granulated sugar comes from two sources: the sugar beet (a root) and cane sugar (a tropical grass). 95% of sugar beets are genetically modified while pure cane sugar is not.  Proteins contain less than 1 gram of sugar per serving.  Grains with the least sugar are brown rice, barley, bulgar and popcorn.  Veggies with the least amount are olives, turnips, beets, asparagus, spinach, collard greens, endive and lettuce.  Dairy with the least sugar is cottage cheese, fresh mozzarella, and blue cheese.  Years ago, nutritionists used the term glycemic index which meant how fast the body converted starches and sugars after they are eaten to raise blood glucose levels. This term is not used as much since it can be misleading because blood glucose levels can be different depending on if a fat or a protein is consumed with the carbohydrate.  In essence though, the above lists of foods are low on the glycemic index and don’t spike your blood glucose levels as quickly.

In summary, avoid any beverages other than water, black coffe and tea, avoid added sugars, and watch the sugar content or glycemic index of natural foods to avoid raising blood glucose levels.  At all costs, NEVER replace added sugars with artificial sweeteners.  Artificial sweeteners are poisonous to your body, especially your nervous system and encourage weight gain by tricking your brain into thinking you are hungry.

A Healthy Polenta Recipe

  Marc and I love this recipe.  We have made it as an appetizer and served it at our dinner parties and have made it for a main dish for dinner when we don’t want something so filling.  It is easy, quick, and delicious.  I make this polenta dish a little different each time, depending on what’s in our refrigerator.

A roll of premade organic polenta from Trader Joes

1/2 of a red onion

3 to 4 cloves of fresh garlic

A bunch of kale and or frozen chopped spinach

Pesto or tomato sauce

Any type of cheese to melt on top

1/2 teaspoon of basil

1/2 teaspoon of thyme

1/4 teaspoon of oregano

Cannelini beans

Crumbled uncured bacon, if you dare

In a pan, sauté the fresh chopped red onion and garlic in some olive oil till onion is translucent.  Add chopped kale without the stems and frozen spinach or just one of these greens.  You could even try collard greens.  Add all the dry seasonings and a 1/2 can of the beans drained and rinsed.  Add either pesto sauce or tomato sauce and cook till greens are wilted and unfrozen.  On a baking sheet sprayed with olive oil spray, place slices of the polenta roll.  With a tablespoon, spoon on the mixture from the pan.  Top with shredded cheese.  I have used cheddar, dill havarti and goat cheese and whatever cheese you choose really changes the flavor of the dish.  Top with crumbled bacon if you like.  Place in the oven at 350 degrees just till the cheese is melted.  Plate these delicious polenta rounds and enjoy.


Is Coffee Really Bad for You?

My favorite coffee cup.

Throughout the years I have heard from some of my patients: “I’m trying to eat really healthy now, I even gave up coffee.” In my head I’m thinking I never thought coffee was so bad for your health, so I decided to do some research. Of course, I always want to read what Dr. Mercola has to say first, as he is my go to researcher. He has written several articles about the health effects of coffee. Interestingly enough, in the past, he recommended not to drink coffee, but in his recent articles he shows new research that supports the health benefits of coffee. In this blog I will summarize the pros and cons of drinking coffee referencing Dr. Mercola’s article “Mounting Evidence Suggests Coffee May Actually Have Therapeutic Health Benefits.”
Here’s the verdict: there are some therapeutic benefits to drinking coffee BUT it depends on how the coffee is processed, prepared and what is put in it. Healthwise, coffee contains vitamins and minerals, antioxidants, and bioflavonoids. There is quite a bit of recent studies that show that coffee in moderation can help reduce your risks of certain cancers, type 2 diabetes and Alzheimers. Other studies show that coffee can decrease the risk of Parkinson’s, help keep muscles and other tissues youthful, decrease depression, and increase cognitive function. The above mentioned article, has a chart of studies supporting the therapeutic benefits of coffee.
First off, it is best to buy dark roast, whole bean, organic coffee. As a side note, the darker the roast, the lower the caffeine content. Espresso actually has less caffeine than regular drip coffee. Coffee is heavily sprayed with pesticides. My family buys our organic coffee inexpensively at Costco. You want to brew your coffee with a non- bleached coffee filter. Finally, drink your coffee either black or with raw or organic milk. I call this drinking coffee the “clean” way. Never use sugar because it lowers your immune system and contributes to poor cardiovascular health. Never drink flavored coffee because the flavoring is usually artificial. Remember too, the fancy drinks at cafes are loaded with calories mainly from sugar. The main con to drinking coffee is that it contains caffeine which is a stimulant drug and is habit forming. Coffee should NEVER be consumed by a pregnant women because the caffeine goes to the placenta and can be harmful to the growing fetus. If coffee makes you feel awful, my advise would be to not drink it at all or limit its use, because I always think you should listen to your body. Other negatives are; that some people have a hard time sleeping at night if they drink coffee too late in the day, coffee is stressful to your adrenal glands, especially if you suffer from adrenal depletion, it is a diuretic and therefore it is not good for people who have issues with electrolyte imbalance. Some studies also showed a mild increase in cholesterol with drinking unfiltered coffee. In summary, in healthy, non pregnant individuals who drink their coffee “clean” and in moderation, the benefits outweigh the risks.

The Importance of a Regular Bowel Movement

When I encounter patients that say I just don’t feel well or I ache all over, I have to think outside the mechanical musculoskeletal box and think in terms of what is out of balance systemically. One of the many important topics I need to address is whether or not they are having a well formed or banana shaped bowel movement daily. Yes, daily! Infrequent bowel movements are associated with bad digestion and can lead to chronic inflammatory disorders such as leaky gut syndrome and fibromyalgia, according to Howard Loomis DC. Not having a daily bowel movement means that the feces are moving very slowly and this gives the body an opportunity to take water from the bowel making the stool hard. As a side note, people who eat a low carbohydrate meal need to drink more water for the same reason. Most importantly, the slow movement causes bacteria and yeast to be absorbed into the blood stream thus causing inflammation of the mucosa of the bowel. This phenomenon is called autointoxication. How to improve bowel function? Make sure that you are incorporating fiber found in vegetables, fruits and grains. Eating a full spectrum of soluble and non soluble fiber from different sources is important. If not enough dietary fiber is consumed then supplementing with natural psyllium husk which can be found at a natural marketplace or non flavored Metamucil from the grocery store is recommended. Make sure to drink enough water daily. You want to drink about half your body weight in ounces or enough water so that your urine is always straw colored. Include food enzymes if you feel bloated or gassy after eating, feel full quickly after eating small amounts, or feel that your food is sitting in your stomach.

References – Autointoxication by Howard Loomis DC which can be found at


The Health of Hooping

Dr. Barker enjoying hooping.

On Memorial Day, this year I received my first custom made hula hoop and I fell instantly in love with hooping. Let me explain what hooping is. It is not just standing in place and rotating a hula hoop around your waist, it is a series of tricks where the hula hoop is on and off of your body. You eventually try to perfect these tricks and put them together in a dance or a flow to music. I learn my hoop tricks from friends, hooping DVDs, and hoop dance tutorials on Youtube. I keep a journal of the tricks I know and the tricks I would like to learn on a weekly basis and then I keep incorporating them into my flow routine. As a chiropractor and health educator, I am so pleased to share with you some of the major benefits of hooping.

1) Cardiovascular Workout
When you dance in a continuous routine and even just learning some of the tricks over and over again, you sweat. I have read that you can burn as much as 250 calories in 25 minutes of hooping. On facebook I have seen the amazing transformation of hoopers loosing a lot of weight enjoying hooping. Hooping also improves blood flow thus improving heart health.

2) You Move Your Whole Body
One of the tag lines I share with my patients is to move your body everyday and in every way to keep your joints lubricated and your muscles pliable. Hooping involves your whole body and achieves just that. It also increases the flexibility of the spine. The spine houses our central nervous system which controls all of our organs, cells and tissues.

3) Improves Posture
As we age or if we adopt a poor posture, it usually looks like our shoulders are rolled forward and our mid-backs start to curve forward. With this posture, the anterior muscles, like the pectoral major and minor, become tight and the posterior muscles of the thoracic spine or mid-back, such as the traps and rhomboids, become weak. I teach my patients to stretch their chest muscles with a corner stretch and I have them strengthen their back muscles with rows and other exercises. I have noticed that many of the hoop tricks encourage both of these movements, thus allowing the chest to open up adopting a much better posture. We also use the muscles in our upper back to push (thus strengthening) when we do chest and shoulder hooping. I believe that when the chest is more open also, a persons attitude becomes more positive and confident. It also allows the heart chakra to open and makes the person more loving.

4) Core Strength
In hooping you can’t escape from strengthening your core. It is virtually a part of every hoop trick on and off your body. These moves strengthen and lengthen the abdominals, obliques and erectors. Strengthening your core improves your posture and prevents back pain.

5) Smooth Moves
Hooping is an art form like any other type of dance and everyone has a slightly different style. Some people hoop fast and some slow, but the common denominator I see in most flows are a continuous and smooth style of dance. I believe this is a great way to exercise because it is not jarring to the joints. I personally love hip hop dance for this reason as well.

6) Improves Your Mood
Just like any other form of exercise and dance, you are improving your emotional health as well by releasing endorphins, which are feel good hormones. Because I love hooping, I really feel happy while hooping and afterward as well. Hooping relieves stress and is also quite meditative.

7) It Helps With Brain Balancing
Any movement that you do that crosses the midline of your body improves the communication of the left and right hemispheres of your brain. We have a left and right side to our brain with a bridge in between called the corpus collosum. Many of us, use one side of our brain more often then the other. But by certain movements, we can improve the communication between the the two hemispheres via the bridge so that we can use both sides of our brain. Just by spinning in a circle in both directions achieves just that. Many hooping moves go across the midline, like weaving. Also, we use both of our hands and this improves coordination and of course brain balancing.

” The hoop is a round circle that is infinite and perfect just like we are.”

My Purple Paradise


Every few years I get inspired by a certain color. Lately it has been purple and even more specifically, lavender. This color was inspired by my new purple hula hoop that my friend Chelsea made for me a few weeks ago. The color of my new hoop is so mesmerizing and uplifting. Then it came to me, I simply must paint my adjustment room lavender. My adjustment room is very special to me. It is a place of healing and of contentment and joy for me and so I had to adorn it in my new favorite color. I searched the internet for the meaning behind the color purple. It signifies royalty, luxury, and ambition. It is the color associated with the crown chakra and therefore it is healing, spiritual, and mystical. I also read, that if you are attracted to purple it means that you are compassionate and supportive of others and that you are a free spirit. I felt the connotation of the color was perfect for me and there you have it – my new purple paradise.

What is the Difference Between COQ10 and Ubiquinol?

First to ward off confusion, COQ10 is also known as ubiquinone. Ubiquinol and COQ10 are derivatives of one another, making them almost identical with very slight differences. The difference between the two, chemically speaking, is ubiquinol holds two extra electrons which are able to be distributed freely in the body. This difference makes ubiquinol the better choice because it is more bioavailable (more absorbable by the body). Both forms are found in green leafy vegetables and organ meats, help to boost energy levels and are anti-aging. This is an imperative supplement for people taking statin drugs, who are fatigued or for general health and wellness over the age of 25 years old. They are fat soluble antioxidants which means they need to be taken with food in order to make them more absorbable. Interestingly enough, the absorption of either form is dependent upon your health demands. The dosage absorbed is actually self regulating. When you are unhealthy your body will take in more than when you are sick. 100 mg per day is the maintenance dose for either derivative. I recommend that my patients buy ubiquinol because it is more cost effective and more absorbable. You need to take 1/3 less the amount as compared to ubiquinone. This supplement called CoQnol (by Designs for Health) can be purchased right here on my website by entering the online store.

Information for this blog article was adapted from Dr. Mercola’s article entitled: Always Tired? Take Ubiquinol Daily to help Drench your Body with Energy. Dr. Mercola article


Non-Drowsy, Natural Remedies for Seasonal Allergies

The pollen is terrible this year and they predict that the allergy season will be severe but short. I wanted to share some natural remedies that I learned throughout the years.

-Use a netti pot. Using a netti pot with kosher or sea salt helps to flush out environmental pollutants including pollen from your sinuses. It also helps to thin the mucous so it does not thicken and stay stagnant and create sinus infections.

-Get adjusted. Getting adjusted is not a cure or treatment for allergies, however, getting adjusted enhances the functioning of your immune system.

-Take Histaeze from Designs For Health, which is an all natural supplement used to replace your traditional antihistamines. It is a non-drowsy formula that contains nettles, quercitin and vitamin C known in clinical trials to greatly help allergy sufferers. It also contains Tinospora cordifolia, used in Ayurvedic medicine, which helps to reduce sneezing and rhinitis. Tinospora cordifolia is contraindicated if pregnant, breast feeding, diabetic or for anyone with an autoimmune disease and must be discontinued 2 weeks prior to surgery. Only use when needed during the allergy season and not to be used long term. Histaeze can be purchased on the online store on my website.

-Several studies have shown a decrease in allergies in people who took vitamin D, probiotics and omega-3 fatty acids. These are three supplements that I take personally on a daily basis and recommend to my patients as the top three most important supplements to take daily for optimal health.

-Local Honey. There is anecdotal evidence that honey alleviates allergies. Some of my friends and patients have reported that they have had relief from having a spoonful of local honey daily during the allergy season. Try it and it may just work for you. If you live near our office in Danbury, CT, there are two places to purchase local honey: The Primitive Home in New Milford and a local honey cart in Brewster at the junction of Exit 19 and Route 84.

Filed Under: Health and Wellness

A Healthy Throw-it-Together Meal

I buy approximately 2-4 heads of cauliflower, 2-3 bunches of asparagus, 2-3 zucchini, 1-2 heads of broccoli and a bag of kale weekly. I keep organic corn, green beans and peas in the freezer. These are my favorite veggies and they happen to be among the healthiest. My on the go healthy throw-it-together meal consists of gluten free organic brown rice or quinoa pasta, veggies, and cheese. Be creative and use whatever is in your refrigerator or freezer. This recipe is particularly good for people with a type B blood because it is gluten free, veggie loaded and dairy rich.

Organic brown rice pasta or brown rice and quinoa pasta from Trader Joes
Whatever veggies you have on hand
Whatever cheese you have on hand

Boil pasta to perfection add tomato sauce or pesto. Make sure that if you use a jar of tomato sauce that it does not contain high fructose corn syrup. My favorite is La Victoria brand. Saute your veggies in olive oil with lots of fresh garlic or onion. Roast your favorite veggies. Once everything is cooked, add pasta to a bowl and top with all the veggies and melt some cheese on top. If you like even top with toasted nuts like almonds or pine nuts.

Some examples
Pasta with sautéed aspargus, kale and garlic, roasted cauliflower and eggplant, with tomato sauce topped with fresh mozzarella cheese.

Pasta with sautéed red peppers and zucchini and broccoli, topped with goat cheese and toasted pine nuts.