Anyone feeling the aftershock of holiday stress?

As families have negotiated where to spend Christmas and Now New Years, and millions of us are making the empty promise to ourselves to start early new year body make overs, the anxiety begins to build.

AND… it only gets crazier from here. Shuttling kids, food at almost every turn, office parties, treks to the mall, baking...you know where this is headed. So what can you do about it? You may not be able to control the chaos of the season, but there are some steps to make sure you survive it unscathed.

1. Take time for yourself. YES, get a massage. Soak in a mineral bath. Listen to the silence of a snowfall. Even if there seems no possible moment you can claim as your own, close your eyes, breathe deep from your belly several times, exhaling the air loudly from your mouth. Do this whenever you need a "moment."

2. Eat right. Some of the best goodies come out this time of year. While you shouldn't deny yourself the opportunity to have a piece of grandma's apple pie or fresh baked cookies, don't overdo it. Remember to eat plenty of veggies and fruits to help stave off the winter's bombardment of colds.

3. Drink and be Merry, but don’t over indulge. Consumption of alcohol, nicotine, drugs and caffeine elicit the body's stress reaction. Remember moderation, you'll be happier and calmer in the long run.

4. Don't skimp on the exercise...but allow yourself to be excused from the routine when need be.

5. Don't try to be Martha Stewart. It's easy to get caught up in the spirit of the holidays with new decorating ideas, fancy dinners and the whim to make all your gifts this year. Be realistic and honest with yourself. Don't set yourself up for failure. Have friends help by having a craft day. Forgo making the gift wreath and give a gift you'll know they'll appreciate -- a massage.

If anyone is in need of a massage or health coaching whether its how to prepare healthy foods or what to shop for – Lisa Talev of Inspired Wellness can help.

I hope your day is filled with families gathering; gift giving; laughing, crying, singing; and more importantly remembering God’s extraordinary blessings. Last night, as I put my son to sleep he asked me what I wanted for Christmas. He was actually worried because he didn’t get me anything :)

I proceeded to tell him that I have everything that I could ever want and so nothing in particular that I could think of. I told him that mommy and I get what we want because we can give to him and others.

I told him that Giving IS the gift. Yet the story of Christmas is so familiar for us, we often forget the importance of pausing and marveling at all the generosity we are capable of.

WHAT would I like for Christmas? What would be my ultimate gift?

Many fall into a belief (if we are honest to ourselves) that happiness comes from getting. “If only I could get a new…” (pick one) “…house, car, job, promotion, relationship – I’d be happy.” But we all know that Ebenezer Scrooge was unhappy NOT because of a failure to get, but to give.

I really had to become a parent to understand how all that worked. As a child my chief aim in life was getting stuff, especially at Christmas time. I still remember how happy I was when I got my first personal computer, and what little boy from the 80s would ever forget about the complete GI Joe collection he found under his Christmas tree one year. But I also remember how quickly those feelings wore off. And I remember my parents looked when I was asking for a whole new set of toys just 2 months later.

Hindsight provides me clarity and helps me to realize that the greatest gift for me was learning how to develop a relationship with God.

For the baby in Bethlehem's manger was a gift, a present from a loving heavenly father to his lost and hurting children, a gift the Bible says brought "good tidings of great joy" to giver and receiver alike.

On the very first Christmas Day, God gave to us something priceless. A gift that never gets outdated, never spoils or breaks down, and lasts for an eternity beyond our physical bodies. And for me, there is nothing in this world that is worth having instead of it.

This morning I pray that I am able to bestow the same gift to my children.

I hope that one day they will understand that the true meaning of Christmas isn’t about what you’re going get, but what you can give, how you give it and how to make special memories with those you love.

Merry Christmas! Happy Holidays and Cheers to the special memories created this last year!

I Love You All more than you know,

Dr Daniel + Lauren + Joseph = Family Health Chiropractic AWEsomess!!!

The flu season is upon us.

Staying well while those around you sniffle and sneeze requires that you extract as much nutrition from your diet as you can, loading up on the foods that pack the biggest nutritional punch.

Avoiding processed foods, grains and sugar will go a long way toward strengthening your immune system. However, you can do even more by selecting foods that are loaded with specific immune boosting nutrients.

Eating a diet rich in the following foods will be far better for your health than loading up on handfuls of supplements, or worse yet, falling victim to vaccines that expose you to health risks far worse than influenza.

Below, I have outlined what I consider to be the absolute best foods you can eat to help protect yourself this season, although the list is certainly not exhaustive.

1. Unpasteurized Grass-Fed Organic Milk

Raw organic milk from grass-fed cows contains beneficial bacteria that prime your immune system and can reduce allergies. It is an outstanding source of vitamins, especially vitamin A, zinc, and enzymes. Raw organic milk is not associated with any of the health problems of pasteurized milk such as rheumatoid arthritis, skin rashes, diarrhea and cramps.

Raw milk also contains beneficial fats that will strengthen your immune system.

Although raw milk availability is limited in the US depending on where you live, you can locate the source closest to you at RealMilk.com.

Whey Protein

Even if you don’t have access to raw milk, you can use a high-quality whey protein that comes from grass-fed cows to receive much of the same health benefits.

The protein in milk is whey protein. Whey is the liquid that separates from the curd during the production of cheese. When the liquid dries into powdered whey, the nutrients become concentrated, and it can be packaged and used in that form.

Whey protein can help you fight off colds and flu because it contains beta-glucans and immunoglobulins, which protect your immune system and support your body’s natural detoxification processes.

2. Fermented Foods

If you are serious about boosting your immunity, then adding traditionally fermented foods is essential.

One of the most healthful fermented foods is kefir. Kefir is an ancient cultured, enzyme-rich food full of friendly microorganisms that balance your “inner ecosystem” and strengthen immunity. Besides kefir, other good fermented foods include natto, kimchee, miso, tempeh, pickles, sauerkraut, yogurt (watch for sugar), and olives.

Friendly bacteria have a powerful, beneficial effect on your gut’s immune system, your first line of defense against pathogens, and aid in the production of antibodies.

3. Raw Organic Eggs from Free-Range Chickens

Before you wrinkle up your nose, raw eggs are an inexpensive and amazing source of high-quality nutrients that many people are deficient in, especially high-quality protein and fat. I am a proponent of raw eggs because they have been so helpful to my own health.

As long as you have a good source for fresh, organic raw eggs, you need not worry about salmonella. To find free-range pasture farms, try your local health food store, or go to http://www.eatwild.com or http://www.localharvest.org.

4. Grass-Fed Beef or Organ Meats This recommendation is only valid if you are a protein or mixed nutritional type as carb types really should not be eating beef. Grass-fed beef comes from cows that eat what they were meant to eat—grasses, not corn or grains. This results in far greater health benefits for you and for the environment . Grass-fed beef is very high in vitamins A and E, omega-3 fatty acids, beta carotene, zinc and CLA. CLA (conjugated linoleic acid, a fatty acid) is three to five times higher in grass-fed animals than grain-fed animals and is an immune system enhancer. Don’t confuse “organic” with grass-fed, since many organically raised cows are still fed organic corn, which you don’t want. However, most grass-fed cows are raised organically. And if you can find organic AND grass-fed, that’s ideal.

5. Coconuts and Coconut Oil Besides being excellent for your thyroid and your metabolism, coconut oil is rich in lauric acid, which converts in your body to monolaurin. Monolaurin is the actual compound found in breast milk that strengthens a baby’s immunity. A great deal of research has been done establishing the ability of lauric acid to enhance immunity. This medium-chain fatty acid (MCFA) actually disrupts the lipid membranes of offending organisms.

When selecting coconuts and coconut oil, make sure you choose organic ones that are unrefined, unbleached, made without heat processing or chemicals, and are non-GMO.

6. Locally Grown Organic Vegetables Appropriate for Your Nutritional Type

When it comes to fighting off pathogens, you simply can’t do any better than eating a variety of fresh, organic and preferably raw vegetables for the vitamins, minerals, antioxidants and enzymes they contain. However, the amount and type of vegetables you should eat daily will depend on your nutritional type.

Make sure the veggies you choose are fresh. The nutrient value drops to practically zero once a fruit or vegetable is canned. For example, take a look at the ORAC value of peaches.

ORAC Values

ORAC stands for Oxygen Radical Absorbance Capacity, and an ORAC unit or ORAC “score” is a standardized method of measuring the antioxidant capacity of different foods and supplements. The higher the ORAC score, the more effective a food is at neutralizing free radicals. The less free radicals you have, the healthier you will be.

Back to peaches.

A raw, fresh peach has an ORAC score of 1,814. A can of peaches in heavy syrup has an ORAC score of 436, meaning that more than 75 percent of the antioxidants are lost in the canning process.

You can check the ORAC score for many different things at www.oracvalues.com. The higher the score, the better.

7. Blueberries and Raspberries

Blueberries and raspberries rate very high in antioxidant capacity (ORAC of 6,520), compared to other fruits and vegetables. Wild blueberries in particular are potent immune boosters. They contain powerful phytochemicals, such as anthocyanin, which is the pigment that gives blueberries their color. And they are lower in sugar than many other fruits.

8. Mushrooms

Mushrooms strengthen your immune system because they are rich in protein, fiber, vitamin C, B vitamins, calcium and other minerals. 

Mushrooms make up a large part of the fabric of the earth. According to Paul Stamets, one of the world’s leading authorities on the health benefits of mushrooms, one cubic inch of soil can contain eight miles of mycelium.

Mushrooms also contain powerful compounds called beta glucans, which have been long known for their immune enhancing properties. The beta glucans in medicinal mushrooms (especially Reishi, Shiitake and Maitake) are notable for their ability to activate/modulate your immune system.

Beta glucanenhances immunity through a variety of mechanisms, many of which are similar to those of echinacea or astragalus root. For example, it binds to macrophages and other scavenger white blood cells, activating their anti-infection activities.Numerous studies support this.

9. Chlorella

As foods go, chlorella is nearly perfect. Chlorella is a single-cell freshwater algae that acts as an efficient detoxification agent by binding to toxins, such as mercury, and carries them out of your system. It is the chlorophyll in chlorella that makes it so powerful. Chlorophyll helps you process more oxygen, cleanses your blood and promotes the growth and repair of your tissues.

10. Propolis

Propolis is a bee resin and one of the most broad-spectrum antimicrobial compounds in the world, if not the broadest spectrum, according to master herbalist Donnie Yance. Propolis is also the richest source of caffeic acid and apigenin, two very important phenolic compounds that aid in immune response.

11. Teas

The two best types of tea for fending off microinvaders are Matcha green tea and tulsi tea.

Green Tea and Matcha

Matcha is the most nutrient-rich green tea and comes in the form of a stone-ground powder, completely unfermented. The best Matcha comes from Japan and has up to seventeen times the antioxidants of wild blueberries, and seven times more than dark chocolate.

Green teas are rich in polyphenols, in the form of natural chemicals called catechins. The most powerful catechin in tea is epigallocatechin (EGCG), which was found in one study to be 25 to 100 times more potent than antioxidant vitamins C and E. And Matcha is more than 100 times as potent in EGCG as regular brewed green tea.

Tulsi

Tulsi tea, coming from the holy basil herb, has been used for thousands of years in the Ayurvedic medicine of India. Not only is this tea loaded with antioxidants, but it has multiple positive health benefits, including supporting your immune health, memory, heart health and vision.

12. Herbs and Spices

Herbs and spices are at the top of the list of high ORAC value foods on planet Earth. There are simply too many good ones to summarize here! So I will simply highlight a few that deserve special mention.

Garlic

Garlic, although not at the top of the ORAC chart (5,346), is incredibly beneficial to your immune system because it offers a triple-whammy: it’s antibacterial, antiviral and anti-fungal. You should be eating garlic every day. One of the best things about garlic is that bacteria, viruses, and yeast build up no resistance to it, unlike with synthetic antibiotics.

For optimal benefits, garlic should be fresh since the active ingredient is destroyed within one hour of smashing the garlic cloves. In other words, garlic capsules are basically useless.

Garlic contains allicin, a chemical that is anticarcinogenic. It also has been shown to lower LDL, lower total cholesterol, lower blood pressure, reduce your risk of blood clots and stroke, lower homocysteine, and even prevent insect bites -- including mosquitoes and ticks.

Herbs and Spice and Everything Nice

Immunity from common infections involves not only preventing pathogens from taking hold, but also moderating your immune response to invading pathogens.

Complications arise when you experience an over-response to the infection, which is why H1N1 is taking its toll on healthy young adults. Their bodies are over responding -- something called a “cytokine storm.” It’s basically a severe inflammatory response.

One wonderful thing about plants (and herbs especially) is that they don’t all stimulate your immune system—some modulate it, or act as a buffer.

Here are some of the best herbs and spices for building a strong immune system that functions correctly:

• Honeysuckle and chrysanthemum:
• Artemisia
• Licorice
• Turmeric
• Black Pepper
• Oregano
• Cinnamon
• Cloves

Finally, Make this special tea from a combination of herbs that synergistically cause your body to sweat -- which is very desirable if you want to eradicate a virus from your system. And then drink it hot and often:

Elderflower (this has been used for hundreds of years for flu) ,Boneset (eupatorium) ,Yarrow ,Linden, Peppermint , Ginger

By incorporating some of these fantastic foods, you’ll not only evade the circulating viruses but improve your overall health and longevity at the same time.

Top 10 Reasons to Strength Train

Strength training is an integral part of a well-rounded exercise program, and is recommended for all ages, including kids and seniors. It's also an important part of maintaining a healthy weight, strengthening your bones, and improving your body's posture, range of motion and functionality..

But that's just the beginning … below are 10 more reasons why strength training should be a regular part of your workout routine.

10. Last time you tried to open a jar of olives you gave up and settled for a box of crackers. Why?

You're losing it, baby!

When it comes to muscle mass, we all experience a scary little process I call "The Great Decline."

Every decade we lose muscle mass, and as we age the percentage of loss just keeps accelerating. By age 60, the average person will have lost one-third of his/her muscle mass.

The good news: you can reverse it with resistance training. There's no age limit on your ability to add muscle and stop The Great Decline.

9. The phrase "Sitting AROUND the house" has more than one meaning -- and you'd like to avoid one of them.

If you're reading this article, chances are you're interested in maintaining or losing weight. Too many people try to drop inches with diet alone, or by walking endlessly on the treadmill.

Here's the bottom line: a pound of muscle burns 35 to 50 calories a day, just by sitting there on your body. A pound of fat? It burns about 3 to 5 calories a day.

8. Your idea of "getting dairy in your diet for calcium" is a pint of Ben & Jerry's ... so it's time to bone up.

In your 30's, bone mass generally reaches its maximum level of growth. Then, in your 40's, it's another decline: your bone mass starts gradually decreasing. Once again, dumbbells save the day, as strength training maintains or even increases bone mass as you age.

7. Last time you slipped in the shower, you almost reenacted the "I've fallen and I can't get up" commercial.

Poor balance and lack of muscular strength can result in falls, leading to fractures, broken bones, and worse. When performed properly, strengthening exercises increase flexibility and balance -- so you can stay on your toes.

6. Heart disease is sooooo 2007.

Heart disease risk is lower when your body is lean. The American Heart Association recommends strength training as a way to reduce risk of heart disease -- it helps you lose visceral fat, the most dangerous type of fat when it comes to cardiovascular health.

5. For you, the idea of offering a piggy-back ride to a child is as horrifying as the latest Saw sequel.

Got back pain or posture issues? The best non-surgical alternative for remedying back problems is strength training. A strong core supports your lower back and protects you from injury, and strong back muscles contribute to good posture.

The bonus: good posture naturally makes your abdomen look flatter.

4. Bladder-control issues bring back painful schoolyard memories.

Muscular agility is proven to help prevent incontinence. Moving on.

3. Psssst ... There are wild rumors going around that better sex can be ENJOYABLE. But you didn't hear it from me. Shhhh …

Resistance training is a must when it comes to reshaping your body, targeting "trouble spots," and transforming your figure into a younger, fitter, and, yes, sexier you. Not only does it help you improve your state of mind and ensure that you look terrific in a bathing suit ... but building muscle actually improves sexual function. (Before you run away from the computer to pick up your dumbbells, hang tight. We're almost finished here.)

2. Lifting a bag of groceries doesn't have to be the greatest achievement of your day. Let's aim a little higher with our goals, shall we?

Nothing trains your body to perform functional movement for everyday living (bending, twisting, lifting, and reaching) like strength training.

1. I said so!

OK, all jokes aside ... Don't start your resistance training routine just because I told you to. Do it because you need to start building muscle now -- for all the reasons I just mentioned. Do it because muscle is about better coordination, agility and balance. Do it because muscle is about staying active and empowering yourself to enjoy life on a fuller level, from the boardroom to the bedroom.

Do it because muscle revolutionizes your metabolism, transforms your body from the inside out, and is your best bet for reversing the aging process. In short, do it because muscle is about all the things you associate with youth -- and the clock is ticking for each and every one of us.

"Use a Spoon" Chopped Salad

INGREDIENTS

· 1/4 cup white-wine vinegar

· 1/4 cup extra-virgin olive oil

· 1 teaspoon honey

· 1/2 teaspoon sea salt

· 1/4 teaspoon freshly ground pepper

· 3 medium stalks celery, diced (1/4-inch)

· 2 medium carrots, diced (1/4-inch)

· 1 large red bell pepper, diced (1/4-inch)

· 1 medium apple, peeled and diced (1/4-inch)

· 1/2 large cucumber, peeled, seeded and diced (1/4-inch)

· 1 cup sliced Treviso or radicchio

· 1 cup sliced arugula, any tough stems removed

· 1 cup thinly sliced napa, Savoy or other soft cabbage

· 1 cup crumbled goat cheese

· 1/2 cup toasted slivered almonds

DIRECTIONS

1. Whisk vinegar, oil, honey, salt and pepper in a large salad bowl until well combined.

2. Add celery, carrots and bell pepper to the vinaigrette. Let marinate for at least 10 minutes and up to 1 hour.

3. Add apple, cucumber, Treviso (or radicchio), arugula and cabbage to the bowl; toss to coat. Add goat cheese and almonds and toss to combine.

Asparagus Soup

INGREDIENTS

· 1 14-ounce can reduced-sodium chicken broth

· 1/4 cup water

· 1 yellow-fleshed potato, such as Yukon Gold (6 ounces), peeled and cut into 1/2-inch cubes

· 1 medium shallot, thinly sliced

· 1 clove garlic, thinly sliced

· 1/2 teaspoon dried thyme

· 1/2 teaspoon dried savory, or marjoram leaves

· 1/8 teaspoon salt

· 12 ounces asparagus, woody ends removed, sliced into 1-inch pieces

· 1 1/2 ounces thinly sliced prosciutto, chopped

· Freshly ground pepper, to taste

DIRECTIONS

1. Place broth, water, potato, shallot, garlic, thyme, savory (or marjoram) and salt in a large saucepan. Bring to a boil over high heat. Reduce heat to medium-low, cover, and simmer until the potato is tender, about 8 minutes. Add asparagus, return to a simmer, and cook, covered, until the asparagus is tender, about 5 minutes more.

2. Meanwhile, cook prosciutto in a small skillet over medium heat, stirring, until crisp, about 5 minutes.

3. Pour the soup into a large blender or food processor (see Tip); puree until smooth, scraping down the sides if necessary. Season with pepper. Serve topped with the crisped prosciutto.

Are You Using This Popular But Cancer-Causing Shampoo?

If you buy special shampoo for your baby, the last thing you'd expect it to contain would be known or suspected carcinogens... 

But if you live in the U.S., this may in fact be the case.

For the past two years, health and environmental groups have been urging Johnson & Johnson to remove two potentially cancer-causing chemicals from its baby shampoo.

One of these ingredients is quaternium-15, which releases formaldehyde; a skin, eye, and respiratory irritant, and a known carcinogen (formaldehyde exposure has been associated with leukemia specifically).

According to SafeCosmetics.org:

"The North American Contact Dermatitis Group considers quaternium-15 to be among the most clinically significant contact allergens in children."

The other, 1,4-dioxane, is a "likely carcinogen," and is present in Johnson & Johnson's:

Baby Shampoo, Oatmeal Baby Wash, Moisture Care Baby Wash, and, Aveeno Baby Soothing Relief Creamy Wash

According to the CDC, 1,4 dioxane is "probably carcinogenic to humans," and is toxic to your brain, central nervous system, kidneys and liver.

WHY IS JOHNSON & JOHNSON DRAGGING THEIR FEET ON REMOVAL OF TOXIC INGREDIENTS FOR U.S. LOTS?

Johnson & Johnson recently responded, stating that:

"We have been phasing out the use of preservatives that release tiny amounts of formaldehyde to guard against bacterial contamination. These preservative technologies, which are used widely in our industry are all safe and approved in the countries where they are sold…  Over the past couple of years, we already have reduced the number of formulations globally with these "formaldehyde releaser" preservatives by 33% and in the U.S. by over 60%.

We are completing this reformulation as quickly as we can safely and responsibly do so.

As part of the manufacturing process, we have extensive monitoring to ensure that the amount of a trace byproduct known as "1,4 dioxane" in any of our products is well below the level that the U.S. Food and Drug Administration and regulatory agencies around the world consider safe.

… We have introduced new product formulations for consumers who prefer natural products, such as JOHNSON'S® NATURAL®, a line that is 98% natural, and contains no formaldehyde releasing preservatives or traces of 1,4 dioxane."

However, reasonable as this may sound, there are two rather obvious "problems" with their reply:

They’re already selling a carcinogen-free version of its baby shampoo in other countries, so obviously no complicated reformulation would be necessary, and

The Johnson’s “Naturals” brand does not contain either of these chemicals, but, it costs about twice as much as their regular baby shampoo. That makes TWO carcinogen-free formulas at their disposal, which makes the line “We are completing this reformulation as quickly as we can safely and responsibly do so,”  seem like a rather strange excuse

The countries already receiving quaternium-15-free Johnson & Johnson products include:

Denmark, Finland, Japan, The Netherlands, Norway, South Africa, Sweden, UK

WHAT TO LOOK FOR TO AVOID FORMALDEHYDE AND 1,4-DIOXANE

If you want to avoid formaldehyde-releasing ingredients and 1,4-dioxane, you need to know what to look for as they're NOT listed on the label; at least not in those words.

Common ingredients likely to contaminate products with formaldehyde include:

Quaternium-15, DMDM hydantoin, Imidazolidinyl urea, Diazolidinyl urea

To avoid 1,4-dioxane, watch out for these ingredients, which create 1,4-dioxane as a byproduct:

PEG-100 stearate, Sodium laureth sulfate, Sodium myreth sulfate, Polyethylene, Ceteareth-20