Don’t wear antiperspirant, instead use deodorant only.
Don’t store food in plastic containers, instead buy glassware and never microwave in plastic.
Try to buy natural fiber clothing: cotton, wool, suede and leather.
Too much corn and wheat will make you gain weight.
Buy only organic corn and corn products. Organic corn is usually non GMO, but if it says 100% organic it is completely GMO-free.
Drink enough water throughout the day so that your urine is always straw colored.
Don’t buy bacon or hotdogs with nitrites or nitrates.
Buy a sunrise alarm clock.
Shop the periphery of a supermarket. These foods are produce, meat and dairy. The middle of the store is packaged and canned products.
When you or a family member is sick, do things to enhance their immune system: chiropractic, rest, natural supplements and love.
Get plenty of fiber daily. You should have a bowel movement that is banana shaped daily.
Try to fall asleep within the same hour each night. A restful sleep is healthy and also promotes weight loss.
If you can’t pronounce an ingredient it is probably not from nature.
Use olive oil or coconut oil instead of butter whenever possible.
Use Himalayan sea salt rather than regular salt.
Don’t cook with Teflon pans.
Buy organic when possible.
Do not consume any artificial sweeteners. They are neurotoxins.
Avoid condiments and sauces that contain high fructose corn syrup.
Avoid sugar whenever possible. Sugar and simple carbohydrates are linked to cardiovascular disease. If you totally avoid sugar, you will get used to not having it and you will not crave it.
Make sure your home is humidified 40%-50% and not less than 30%.
Make sure your home does not contain mold or mildew.
Avoid soft drinks and sports drinks.
Commune with nature daily.
Find time to be peaceful, grateful or meditative.
Smile and laugh as much as possible and always surround yourself with positive people.
Cardiovascular exercise for a minimum of 3 days per week. Strength train in between.
Find a hobby or two that you enjoy.
Tell your friends and family you love them.
I recently received my NRCME (National Registry of Certified Medical Examiners) certificate and am very proud to offer the service of performing DOT (Department of Transportation) physicals. The medical examiners responsibility is to ensure that the driver is medically fit for duty. We essentially want to make sure that the driver is healthy and not at risk of incapacitation or sudden death while driving. This helps to keep our roadways safe so that the public is not endangered. This test is required of any driver who has a combined gross vehicle weight or weight rating of 10,000 lbs or more, transports 9-15 passengers for compensation, transports 16 or more passengers for compensation or not, or transports hazardous materials. The examination is extremely comprehensive and helps to detect the presence of physical, mental, or organic conditions that can affect the driver to operate their vehicle safely.
On May 21, 2014, all drivers who need a DOT physical will be required to have the exam performed by a CME that is listed on the national registry. I am available 7 days per week for DOT physicals and can see a number of people on short notice. Please call 203-790-4600 or 860-671-1380 for available appointments.
This is a great rustic soup that is one of my family and friends favorite. Kale is a leafy green and has gotten a lot of attention lately because of its health benefits. Kale helps lower cholesterol, is detoxifying, is anti inflammatory and antioxidant. It is an alkaline green that has anti cancer properties.
1 lb of Italian sweet sausage
4 cloves of garlic
8 cups of chicken or veggie broth
1 14.5 ounce can of crushed tomatoes
1/2 teaspoon of dried basil
Bag of chopped kale
Salt and pepper
1head of cauliflower
1can of cannelloni or small white beans
Steam a head of cauliflower till fork tender.
In a large stock pot add some olive oil and brown and crumble 1 lb of Italian sweet sausage ( remove the casings first).
Once browned add 1 chopped onion, 4 chopped carrots and 4 chopped garlic cloves and cook until tender.
Add 8 cups of organic chicken broth, a 14.5 ounce can of crushed tomatoes, a can of cannelloni beans or small white beans and basil.
Add the steamed cauliflower chopped fine and handfuls of chopped kale till wilted. Add salt and pepper to taste.
This is one of my husband’s favorite soups. It is one of the healthiest soups that I make and it is quick to prepare as well. Here are some of the benefits of a few ingredients. As you can see most of the ingredients are anti-inflammatory and all of the ingredients are from Mother Nature.
Cauliflower- antioxidant, anti-inflammatory, high in fiber, cancer preventative, great for heart health.
Turmeric- anti-inflammatory, cancer preventative.
Cumin – benefits digestion, strong antioxidant, high in iron.
Coconut milk- high in iron, Lauric acid is found in the fat of the milk and is found to be antibacterial and antiviral.
Onion – high in quercitin which is anti-inflammatory.
Garlic – high in antioxidants, anti-inflammatory, can help control your weight, anti-fungal.
Carrots- high in vitamin A which is beneficial for your eyes and skin.
Red bell pepper -very high in vitamin C. Also high in carotenoids which are anti-inflammatory.
Lentils – helps to lower blood cholesterol levels since they are very high in soluble fiber.
Heat olive oil in a soup pot and sauté 1 onion, 2 carrots, 1 red bell pepper and 4 garlic cloves until softened.
Add 1/2 teaspoon of sea salt, 1/4 teaspoon of red hot chili flakes, 1 large head of cauliflower broken up into florets, 4 1/2 cups of veggie broth (low sodium), 1/2 teaspoon of ground coriander seed, 1/2 teaspoon of turmeric and 1 teaspoon of cumin. Cook ingredients over medium high heat until it boils and then reduce to low. In about 15 minutes the cauliflower will become tender.
Remove soup from the heat and allow to cool. Purée ingredients until there are no lumpy pieces. Add pre-cooked steamed lentils from Trader Joes ( found in the produce section). Stir in one cup of reduced fat coconut milk. Add sea salt and black pepper to taste.
Reheat the soup and enjoy!
About 10 years ago in a seminar, I learned that our human frame was not meant to sit but to only lie down, squat and walk or run. Sitting is the most weight bearing and gravity bearing position for our spine and puts maximal pressure on the lowest vertebra, discs and nerves which can create disc herniations and degeneration. I am very concerned for people who sit at a desk most of the day. This population of people are the ones who complain about chronic low back pain, repetitive stress injuries and fatigue. They also have difficulty losing weight. What makes it worse is that many people on top of the long hours spent sitting in front of the computer have long commutes. I am so fortunate to be in a profession where I am continuously changing position, walking and even squatting. We have a standing workstation at the office for when we do our office notes and reports as well.
The recommendation I have been giving my patients for years has been to try to get up at least every 1/2 hour from sitting. After reading an article written by Dr. Mercola, NASA Discover; Make This Mistake and Not Even Exercise Can Save You on the aging effects of prolonged sitting, I am fine tuning this recommendation. In the article, Dr. Mercola interviews Dr. Joan Vernikos, who is the author of, Sitting Kills, Moving Heals, and former director of the Life Science Division of NASA. He explains how “sitting in and of itself is an independent risk factor for poor health and premature death- even if you exercise regularly.” In her book Dr. Vernikos recommends standing up from a seated position every 20 minutes and making this a habit at least 35 times per day. This is based on double blinded research studies performed on astronauts at NASA. Dr. Mercola took this a step further and recommends going from a squat to a stand or even adding in a jump to maximally challenge gravity. It is the change in posture and a persons interaction with gravity that can counteract the detrimental effects of sitting for prolonged periods. Also, by going from sitting to a standing position you help to burn fat by stimulating the production of lipoprotein lipase. In summary, it is the continual gravity on a seated body that promotes weight gain, detrimental skeletal changes, and biological aging. As Dr. Vernikos simply says, “the key point is to move and shift positions often, when you are sitting down. Meaning, you want to interrupt sitting as much as possible”. Our lifestyle dictates our vitality and longevity. We need to have regular aerobic activity, strength training (yoga, Pilates, or weights), eat healthy, get our spines checked regularly for subluxations and defy gravity.
Dr. Mercola MD
Dr. Joan Vernikos: Sitting Kills, Moving Heals
It is so important to take preventative measures for protecting your skin and eyes from the harmful rays of the sun. Sun is very important because the beneficial UVB rays increase our vitamin D levels which help prevent skin, colon, lung, breast, prostate and pancreatic cancer, to name a few. It is the UVA rays of the sun that are harmful and can give us skin cancer. Most sunscreens, protective clothing and sunglasses block out both UVA and UVB rays. Therefore, we need to find a perfect balance of getting a healthy tan while avoiding sunburn. So it is very important to get some sun, but not too much or for too long. The sun can also cause premature aging of the skin. Remember two factors that cause the skin to wrinkle are too much sun exposure and smoking.
The sun can cause damage to the eyes. Too much sun can cause cataracts, pinguecula, and crows feet. Cataracts are when the lens of the eye becomes cloudy and can affect your vision. A pinguecula is a yellowish waxy looking growth of the conjunctiva of the eye which is usually on the nasal side. It is non cancerous and the cause is from long term sun exposure. It is not attractive looking and usually no treatment is needed, but it can lead to vision impair. Crows feet are wrinkles around the corners of your eyes that can make someone look very aged.
Here are some of my recommendations for protecting you and your family against the damaging effects of the sun.
1) I recommend an organic non chemical sunscreen that uses zinc oxide or titanium dioxide rather than chemicals like octyl methoxycinnamate or oxybenzone as a main ingredient. Rub the sunscreen in well because it will have a white film. Apply the sunscreen prior to going in the sun.
2) Wear a hat and protective clothing while in direct contact with the sun. For men it is especially important to protect the ears and nape of the neck.
3) Wear high quality sunglasses while outdoors and even in the car. The sun’s glare off of water, sand or snow can also be harmful. Even on a cloudy day UV damage to the eyes can occur.
I make these delicious biscuits as a snack. Broccoli is one of the healthiest vegetables because of its antioxidant and anti-inflammatory properties. Enjoy!
Preheat your oven to 375 degrees.
Line a cookie sheet with parchment paper.
Steam 1 head of broccoli for about 5 minutes, just till it is slightly tender, but not cooked all the way through.
In a bowl combine: the steamed broccoli, 3 eggs, 1 1/4 cups of cheddar cheese, 1/4 cup of Parmesan cheese, pepper to taste, 1 cup of gluten free bread crumbs.
Form little patties and bake for 15 minutes, then flip them over and bake for 10 minutes more.
My friend Dr. Joshua Berry introduced magic socks to our family when our kids were very little and I want to share this treatment with you too. It is great for colds, congestion, coughs, sinus infections, ear infections, sore throats, headaches, bronchitis, teething and fevers. It truly helps people to sleep more comfortably through the night. Magic socks are worn at night or at nap time and are useful for adults as well as children. They are contraindicated for babies under 4 months of age and people with circulatory issues. They are best used for 3 nights in a row. One important rule of thumb is to make sure the environment (the bedroom) is warm so that no chill is caught. Sometimes if the bedroom is not warmed up yet I will lightly warm up a heating pack and put it on the feet while I am preparing the magic socks or you could take a warm foot bath, bath or shower first. Dry the feet after the bath or shower and then proceed with the magic socks.
1 pair of cotton socks (100% cotton)
1 pair of wool socks (100% wool)
A warm environment.
Wool socks are difficult to find for kids. My favorite brand of wool socks is smartwool. They can be found at outdoor stores like REI but usually they do not have baby or children’s sizes. Any size of smartwool socks can be ordered on Amazon.
Ok, this is how you do it. Wet the cotton socks with cold water, ring them and place them on the feet. You want the socks damp but not dripping wet. Put the dry wool socks over the wet cotton socks and put the feet under the blankets immediately. Get a good night sleep and wake up with bone dry cotton socks in the morning- magic! This works energetically to bring the bloodflow down to the feet and takes the congestion away from the upper part of the body. It also has a slight sedative effect to allow for a restful sleep.
In most cases it is prudent to try ice first following an injury. Ice is one of the strongest anti-inflammatories. In the first 72 hours after an injury there is significant swelling. The ice decreases blood flow to the area and reduces swelling. A cold pack should be applied to the area of complaint. It is very important that you wrap the ice in a towel and NOT put the ice pack directly on your skin or it may cause frostbite and the Huntington reaction can occur (a phenomena whereby the body instinctively starts bringing blood to the area and heating the tissues to try to conteract the thought that it is being frostbitten). Ice is recommended for sprains and strains and general pain, swelling and bruising. I recommend 15-20 minutes of ice time only and to wait at least a full hour before icing the area again.
Heat can be used for chronic complaints. It helps to relax tight muscles and stiff joints and can be useful for arthritis discomforts. I recommend no longer than 20 minutes of moist heat wrapped in a towel so that you do not burn your skin. For athletic overuse injuries heat is recommended before the activity or sport and ice is indicated after play if there is swelling present.
The definition of chiropractic that I use in my practice is this: chiropractic is the science that allows the body to heal itself by removing nerve interference so that the body can function properly. A chiropractor detects and corrects subluxations. A subluxation is a vertebrae that is stuck and not moving in it’ s proper and full range of motion. A chiropractor detects subluxations by hand while also gathering information about the spine by performing orthopedic and neurological evaluations and when necessary by analyzing x-rays or MRI’s.