Chiropractic and Your Immune System

Did you know that regular chiropractic adjustments improve your immune system? The Immune system, like everything else in our body, is linked to our nervous system. Together our immune system and our nervous system must work together to create optimal responses for our body to adapt and heal.

Vertebral subluxations are misalignments of our spine. They create neural dysfunction altering the input and output of our nervous system. This causes our health to diminish. Chiropractic adjustments correct these spinal irregularities, relieving stress from our nervous system, allowing it to communicate freely with the rest of our body therefore boosting our immunity.

Multiple studies conducted over the past few decades have found chiropractic care to improve our immune system;

1. One study from National College of Chiropractic found that disease-fighting white blood cell counts were higher just 15 minutes after chiropractic adjustment of the spine.
2. Another study done out of New York's Preventive Medicine Institute found that people receiving regular chiropractic adjustments to have up to a 200% greater immune competence than the control group that did not receive chiropractic care.

Children’s immune systems will especially benefit from chiropractic adjustments. Minor traumas, from birth, to falls, to sitting in a desk all day at school, are all causing vertebral subluxations, leaving your child at risk for a wide range of health complications, including a lowered immune system.

So, next time you’re feeling under the weather, don’t cancel your appointment, come in and give your body that boost it needs to help fight off whatever’s getting you down.

Sunscreen Red Flags

Sun protection is an important element of health, especially in these summer months. UV rays, specifically UVB rays, are agents involved with skin damage and skin cancer. But with companies loading up sun screen with harmful chemicals how can we ensure we are getting sun protection and nothing else? The Environmental Working Group's 2011 sunscreen guide can help you determine which sunscreens are unsafe. The group recommends just 20 percent of the 600-plus sport sunscreens it evaluated. For a product to score high marks, it needed to be free of potentially harmful chemicals. Here are the EWG’s 4 red flags for sunscreens. 

1. No Oxybenzone - Sixty-five percent of non-mineral sunscreens on the U.S. market contain oxybenzone. This chemical penetrates your skin in large amounts, potentially triggering allergic reactions. Oxybenzone is also a potential endocrine-disrupting chemical that can cause hormone disruption and cell damage.  This isn’t a chemical I want on myself, let alone my children.

2.  No Vitamin A (Retinyl Palmitate) - The sunscreen industry uses vitamin A in its formulations because it is an anti-oxidant that is thought to slow skin aging. However, a U.S. Food and Drug Administration (FDA) study found that a form of vitamin A, retinyl palmitate, when used in sunscreen and exposed to sunlight may actually speed the development of skin lesions and tumors.  The EWG recommends that consumers avoid products containing vitamin A, retinyl palmitate and retinol. And it’s not justsunscreens to be aware of, Vitamin A, retinyl palmitate and retinol are found in skin lotions, lip sticks and lip sunscreens too.

3. Inadequate UVA Protection - The EWG analysis found that more than 60 percent of products reviewed provide inadequate UVA protection and are actually so ineffective that they would not be approved in the European market. There are two primary types of UV rays from sunlight that you need to be concerned with, the vitamin-D-producing UVB rays and the skin-damaging UVA light. Both UVA and UVB can cause tanning and burning, although UVB does so far more rapidly. UVA, however, penetrates your skin more deeply than UVB and may be a much more important factor in photoaging, wrinkles and skin cancers. Since UVA's are inherently more damaging and persistently high during all daylight hours, wearing a sunscreen that doesn't protect you from UVA is going to give you virtually no benefit and be detrimental to your overall health. So it's important to understand that if you're using sunscreen, you need to be certain you are actually getting UVA protection.

4. Too High SPF or in Spray Form - Higher SPF sunscreens (SPF 50+) are not intrinsically harmful, however there's evidence that the higher protection level gives people a misleading sense of security, encouraging them to stay in the sun longer than they should. In reality, research suggests that people using high-SPF sunscreens get the same or similar exposure to ultraviolet (UV) rays as those using lower-SPF products. Spray-on sunscreens (or powders) were advised against because potentially toxic particles are released into the air, making them easy to breathe in. Which sunscreen is the safest?  After the analysis was complete, EWG concluded: "The best sunscreen is a hat and a shirt. No chemicals to absorb through the skin, no questions about whether they work." Cotton clothing provides about SPF 15. SPF (sun protection factor) 15 means it would take your skin 15 times longer to get red than if you were wearing no protection at all. 

Reference: http://articles.mercola.com/sites/articles/archive/2011/06/06/do-you-know-which-sunscreen-products-to-avoid.aspx

Healthy Pregnancy Following Chiropractic Care in Ovarian Cancer Patient

 

A dramatic case study about a woman who had previously had ovarian cancer and was seeking help for infertility was published in the January 23, 2012, issue of the Journal of Pediatric, Maternal & Family Health. The study authors begin by noting that infertility is defined as one year of attempted conception without success. They also report that in 2002 there were approximately 7.3 million women who were considered infertile.

In this case, a 28-year-old woman went to the chiropractor seeking improvement in her overall health, and to increase her chances of becoming pregnant. When she first came to the chiropractor, the woman had a history of infertility for two years, and was suffering from lower back pain for the previous 3 months. Her history also included ovarian cancer nine years earlier requiring surgical removal of one ovary, leaving the other with only three-quarters function. Patient had also undergone standard medical treatment for infertility without any help.

After an examination and x-rays, it was determined that the woman had multiple areas of vertebral dysfunction, more commonly known as subluxation. To correct what the authors called vertebral imbalances, a series of adjustments were initiated. The results of the case study reported that after 14 chiropractic visits, the woman had announced that she had conceived. She subsequently carried a baby to full term and had a normal delivery.

In the discussion, the authors noted that infertility is becoming a growing issue in the United States. They also note that many couples are turning to non-medical forms of care due to the expense and unreliability of medical care. To offer an explanation of how chiropractic can help in cases of infertility, the authors stated, "Chiropractic care can improve the autonomic nervous system function of the body including the reproductive organs by reducing subluxations."

Natural Easter Egg Dying

Today we made the shift from buying another box of artificial, petroleum based easter egg dye to eco-friendly, natural food colouring.  Here is the plan:

1. Plan your color palate.
To keep things simple, decide on 3-5 different colors and shop accordingly. For the most vibrant colors, go with…

• Frozen blueberries = blue
• Red cabbage = blue/purple
• Grape juice = purple
• Beets, frozen berries, or cranberry juice= red
• Turmeric (spice) = yellow
• Spinach = green
• Orange juice = orange
• Tea or coffee grounds = brown

2. Boil the eggs.
Everyone has their favorite tried-and-true method of hard boiling eggs. Use yours, or try this one: Put your eggs in a pot and cover them with 1-2 inches of cold water and a dash of salt. Bring the water to a boil. Once the water has boiled, turn off the burner and let the eggs sit in the hot water on the stove for 10-15 minutes. Remove the eggs from the pot, place them in a bowl and let them cool before dying.

3. Boil down the dyes.
Most natural dye ingredients need to be boiled to produce the desired intensity of color. Fill a saucepan with approximately two cups of fruit, vegetables, or spices and cover with water. Once the mixture has boiled, reduce the heat and simmer until you’re satisfied with the color. Pour the dye through a strainer into a bowl and stir in a few teaspoons of white vinegar. Repeat the process for each of your desired colors. (Note: Fruit juices do not need to be boiled.)

4. Dye the eggs.
Using your fingers or tongs, dip the eggs into the various colored dyes to create solids, stripes or patterns. Use eco-friendly soy crayons for decorating. (Note: You may need to leave the eggs in the natural dye longer than you would if using a store-bought petroleum based dye.)

Infant Constipation Helped with Chiropractic

In the September 22, 2011 issue of the Journal of Pediatric, Maternal & Family Health a case study was published that documents chiropractic care helping a baby with severe constipation and excessive crying.
In this case an 11 week old boy was brought to the chiropractor by his mother. The boy's mother related that her baby was fussy since birth and that several times a day, the baby was uncomfortable and would cry and scream as if he was in a great deal of pain. These episodes would last up to 2 hours at a time.
The mother explained that these fits of crying seemed to be associated with her son trying to have a bowel movement as he would seem to be grunting and pushing without any success. Over the previous 8 weeks, it was reported that the child only had 5 bowel movements. Medical attempts to correct this issue included over the counter remedies and leg exercises. His bowel issues were affecting his eating and sleeping habits.
A chiropractic examination was performed where it was noticed that the baby's color was grey looking, and his abdomen was distended. Additionally, there were several spinal findings that indicated the presence of nerve system irritation from subluxations at the top and bottom of the child's spine.
Chiropractic care was initiated with a specific set of pediatric spinal adjustments being administered to the baby. The mother brought the baby back in six days for a follow-up visit. Upon her arrival she informed the doctor that after her son's first adjustment, her baby had his first bowel movement without assistance. By the third chiropractic visit the boy's mother reported that her son had an increased number of bowel movements as well as an improvement in his overall demeanor, a reduction in crying, and improvement in his ability to sleep.
The study notes that after about 10 weeks of chiropractic care, the child's bowel habits had returned to a normal level that would be expected in a child unaffected by constipation.

Pregnant moms with abnormal fetal presentations (baby is positioned wrong) benefit from chiropractic care.

A study published in the January 26, 2012, issue of the Journal of Pediatric, Maternal & Family Health reported that 70 percent of woman with abnormal fetal position pregnancies reported a correction of the fetal position. This study comprised 81 pregnant women with breech pregnancies late in their pregnancy.
The study authors begin by noting that between 25 and 30 percent of all pregnancies are breech (feet first) presentation by the end of the 28th week of pregnancy. However, that number drops dramatically by the 34th week with only about 3-4 percent reaching term with the breech presentation. The risk to the mother and baby is between three to four times higher for a breech birth than for a normal vertex birth delivery.
This study reviewed the results of 24 independent Doctors of Chiropractic who had seen 81 pregnant women who presented for care with a breech presentation. The determination of a breech presentation was made on average at 31.8 weeks of pregnancy. The women's average age was 32.4 years.
The results of the study showed that by the 36th week, 70 percent of the women in the study had their pregnancy turn to a normal vertex position. A number of the women had used other forms of natural care in conjunction with the chiropractic. These other forms of care included slant board, crawling exercises, hip and pelvic movements and acupuncture. The only consistent care present in this study was the chiropractic care which all the women were receiving.
In their discussion, the authors discussed the overall growing evidence that chiropractic care is helpful for women with breech pregnancies, and noted, "With the continued popularity of chiropractic to address NMS (neuro-musculo-skeletal) complaints in the general population and for pregnancy related complaints in particular, there is now a growing body of literature documenting that pregnant patients may also derive benefits from chiropractic care beyond these NMS complaints."

Study: Chiropractic care improves quality of life for pregnant women

Chiropractic care improved the quality of life for pregnant patients in a study published by the Journal of Pediatric, Maternal, & Family Health on Feb. 4, 2013. The authors note that "It has been estimated that approximately 76% of chiropractors practicing in the United States provide chiropractic adjustments to pregnant women to address pregnancy-related complaints, and to some extent 'wellness care'."
Six pregnant women with an average age of 33 years and a mean gestation of 20 weeks, were studied for the improvement of their quality of life and patient satisfaction. The women suffered from a variety of symptoms including neck pain, leg pain, low back pain, and extremity/shoulder pain. Chiropractic for wellness was also reviewed during the study.
The study used the PROMIS-29 research assessment tool for analyzing the collected data from the pregnant patients. PROMIS-29 uses quality of life values like depression, anxiety, physical function, pain interference, fatigue, satisfaction with social roles and activities, and satisfaction in participation in social roles, to assess quality of life, and place a numerical value on the outcome.
The study showed a wide variety of improvements in many areas that the women were previously having problems. Three women improved in the area of fear and anxiety. One woman improved with depression and sadness. Two women improved in the fatigue domain, and one woman expressed more fatigue. Pain interference improved for four of the patients, and satisfaction with social roles improved for three of the pregnant women.
The study reinforces the use of chiropractic care for pregnant women. Chiropractic care improves the quality of life with a reduction in pain, fatigue, depression, and anxiety while increasing physical function and satisfaction in social roles.

Infertility and Chiropractic

A case study published in the Journal of Pediatric, Maternal & Family Health on October 22, 2012, documents the case of a woman who was unable to conceive, who became pregnant shortly after starting chiropractic care. The study also reviews additional documentation on other cases and studies regarding infertility and chiropractic.
According to the study author, "Infertility is defined as the failure to achieve a pregnancy within one year of regular unprotected intercourse." Estimates are that nationwide infertility affects between 6 to 7.3 million women. The author also notes that infertility rises with age. Eleven percent of women ages 15-29 experience a one-year infertility period, and this number rises to 23 percent of women ages 35-39 who cannot become pregnant after a year.
In this case, a 29-year-old woman went to the chiropractor with the primary complaints of lower back pain and left leg pain radiating down to her foot. Her history also revealed that she was a former athlete. Her menstrual cycles were abnormal being 40-60 days in length. The woman was not on birth control and she and her husband had unsuccessfully been trying to have a child for eight years.
A chiropractic examination was performed which included a spinal analysis, thermographic studies, and x-rays. From the results of the examination, it was determined that the woman had multiple vertebral subluxations. A specific course of chiropractic adjusting was initiated for correction of the subluxations.
The results showed that after the first visit the woman's back pain was significantly reduced and her ability to move was greatly improved. Care was continued and the woman continued to show progress with her initial pain issues.
It was noted that 4 weeks after her chiropractic care began, the woman tested positive with an early pregnancy test. She went to her obstetrician the following week, who confirmed that she had become pregnant.
The authors of this study also conducted a literature review for other studies of chiropractic helping women with fertility issues such as the one they had documented in this case. The search revealed 13 additional studies documenting cases of women between the ages of 22 and 37 who were infertile prior to beginning chiropractic care, and then became pregnant and had successful births due to receiving chiropractic care.

Female Infertility and Chiropractic: A Case Serie

A case series published in the June 8, 2009 issue of the Journal of Pediatric, Maternal & Family Health documented the cases of three women who presented themselves for chiropractic care with the primary problem of infertility. In these cases all three women were able to conceive following chiropractic care.
In the initial review of literature, the study points out that chiropractic was founded on a vitalistic and holistic philosophy to patient care. The author noted that the care of the chiropractic patient was not dependent on the patient's presenting symptoms or medical diagnosis but rather the detection and elimination of spinal and extraspinal subluxations.
The study points out how wide spread the problem of infertility is by noting that data from the Centers for Disease Control and Prevention indicate that there were 7.3 million infertile women in the U.S. in 2002 with 1.2 million women having had an infertility-related medical appointment in that timespan.
In all three of the cases reported in this study the women were in their thirties ranging from 33 to 35 years of age. All had attempted medical interventions to become pregnant and all had been unsuccessful for between 7 months and 4 years. In each of these cases chiropractic care was initiated for the correction of subluxations detected in their spines.
The study noted that in addition to the specific correction of subluxations with the chiropractic care, nutritional intervention and counseling on stress management was provided to the patients involving goal setting, affirmations, meditation, massage, exercise, alteration of work schedule and overall paradigm shifts in lifestyle modification.
The research noted that two of the three women in this study also had complaints of low back pain. The results in these cases showed that between 12 days and 2 months after the initiation of chiropractic care all three women had become pregnant.

Why pregnant women sought chiropractic care.

A study published in the December 2010 issue of the Journal of Clinical Chiropractic Pediatrics looked at the prevalence and reasons pregnant women sought chiropractic care. The survey study was conducted in Oslo Norway and approved by the Anglo-European College of Chiropractic, in Bournemouth, United Kingdom.
In this study, a survey was conducted of the first 100 pregnant women who presented for chiropractic care at a clinic in Oslo. Data for the study was collected over a 16 month period and data from the women was only included during their pregnancy. Pregnant women were only included in this study if they spoke Norwegian and remained under chiropractic care for more than one visit.
The results of the study showed that the median age of pregnant women who came in for chiropractic care was 32.5 years with the youngest being 25 and the oldest being 42. About half of the women (47%) were in their first pregnancy, while the other half (49%) were in their second pregnancy, and only a small number (4%) were in their third. According to the study, 32% of the women had never received any care for any musculoskeletal problems in the health care system regardless of pregnancy status. Additionally, 38% had been to a chiropractor before, either before they were pregnant, or in a previous pregnancy.
The study also showed that 44% of the women had been referred for chiropractic care by a family member or a friend. However, what was interesting is that 48% were referred for chiropractic care by another health care professional. Of this 48%, the referral breakdown showed that 23% received advice from their midwife, 15% from their medical doctor, and 10% from a physiotherapist. One interesting statistic from this study was that almost one-third of the women sought chiropractic care as their first method of care for their problems during pregnancy.
When looking at the reasons why the women sought chiropractic care, the researchers found that for 90% of the women, the main reason they came for care was pelvic pain. Researchers also noted that 60% of the women also suffered from back pain. Additionally 29% of the women had neck pain, 15% suffered from headaches and 2% had migraines.
The study also looked at how long the women waited with their pain before deciding to start chiropractic care. The results showed that the longer they waited, the greater the number of problems they experienced and therefore an increased amount of care was needed to help them. One of the patients expressed their feelings about waiting too long and their quote was included in the study. This patient said, "Why didn't anyone refer me here earlier? It is just by chance I ended up here in this office. Had I known what I now know, I would have come much earlier."

What size is your dinner plate?

Let's all shift back to a 'normal' size!

Planking

The plank is one of the most versatile and effective exercises there is!  So much can be done to change up this simple exercise to into something new and it is an exercise that can be completed throughout your pregnancy.  Of course, the further along you are the less intense your choices become :)  How many ways can you plank?

1. Plank Hold - Arms or feet on ball or foam roller.  Hold for 30-60 secs.
2. Plank Jacks - Hold plank position.  Jump legs out and in like a jumping jack.
3. Plank Reach - Reach arms, individually, overhead while maintaining the plank position.
4. Hovers - Plank on elbows.  Move elbows out and in.
5. Hip Drops- Plank on elbows. Twist core so the front of right hip touches the ground.  Return to start and repeat on the other side.
6. Mogels - Plank on hands.  Jump both feet in to the right.  Jump back to starting position.  Jump both feet in to the left.
7. Spiders - Move from plank on hands to plank on elbows.  Repeat.
8. Plank Toe Touch - Plank on hands.  Raise right arm and left leg.  Touch hand to toe.  Repeat on other side.
9. Plank Leg Lift - Alternately lift legs.
10. Mountain Climbers - Plank on hands.  Draw right knee to chest. Switch.  Now speed it up!

Vegan Peanut Butter Cookies

Tonight I came home to a batch of Vegan Peanut Butter Cookies!  They were amazing!  So amazing that I just had to share it.

Vegan Peanut Butter Cookies:

1 cup almond flour
½ tsp sea salt
¼ tsp baking soda
½ cup creamy peanut butter (switch peanut butter for almond butter to make Vegan Almond Butter Cookies.  They are just as amazing!)
¼ cup honey or agave nectar
2 tbsp olive oil
1 tsp vanilla'

• Preheat oven to 350F.
• In a small bowl mix flour, salt and baking soda.
• In another small bowl add peanut butter, honey, olive oil and vanilla. Blend together (we used a hand mixer).
• Combine dry ingredients into wet ingredients with mixer.
• Scoop dough onto parchment paper cookie sheet.
• Bake at 350F for 6-12 minutes.

Chiropractic helps kids with ear infections, colic, asthma, nursing dysfunctions, constipation, headaches, autism, ADD/ADHD....

Rosner in a 2003 analysis of pediatric chiropractic research found compelling outcomes for otitis media (ear infections), colic and asthma. More recent studies include promising results for nursing dysfunctions, constipation, headaches and neurological disorders (including autism, ADD/ADHD).
Rosner A.  Infant and child chiropractic care: An assessment of the research. Foundation for chiropractic education and research. Norwalk, IA. 2003.

10 Reasons Parents Take Healthy Kids to the Chiropractor

More and more children have appointments to see a chiropractor. Chiropractors evaluate and fix misalignments in our spine that cause nerve distress. Whether or not our spine is big or little, if it is creating nerve distress then our bodies may not operate smoothly.

When we appreciate how important the nervous system is and how easily it can be hindered and impaired it makes sense that more parents are having their child’s spine and nervous system assessed.

10 reasons parents take their children to see chiropractic may help:

• To maximize their child’s neural plasticity (brain and nerve development).
• To enhance their child’s overall health and wellbeing.
• To strengthen immunity and reduce the incidence of colds, ear-aches and general illness.
• To help with colic and Irritable Baby Syndrome.
• To help with asthma, breathing difficulties and allergies.
• To improve spinal posture.
• To improve their child’s ability to concentrate.
• To assist with behavioural disorders and enhance emotional wellbeing.
• To help alleviate digestive problems.
• To assist with bed-wetting and sleep issues.

Your child’s health is their greatest asset. In our family we utilize the skill and knowledge of homeopaths, Chinese medicine practitioners, chiropractors (obviously) and wellness-oriented physicians.  I urge you to explore all possibilities you have to strengthen your child’s health.

www.welladjustedbabies.com

Turning Breech Babies with Chiropractic

The late Larry Webster, D.C., Founder of the International Chiropractic Pediatric Association (ICPA), developed a specific chiropractic analysis and adjustment which enables chiropractors to establish balance in the pregnant woman's pelvis and reduce undue stress to her uterus and supporting ligaments. This balanced state in the pelvis has been clinically shown to allow for optimal fetal positioning. The technique is known as the Webster Technique.
It is considered normal by some for a baby to present breech until the third trimester. Most birth practitioners are not concerned with breech presentations until a patient is 37 weeks along. Approximately 4% of all pregnancies result in a breech presentation.
The Journal of Manipulative and Physiological Therapeutics reported in the July/August 2002 issue an 82% success rate of babies turning vertex when doctors of chiropractic used the Webster Technique. Further, the results from the study suggest that it may be beneficial to perform the Webster Technique as soon as the 8th month of pregnancy when a woman has a breech presentation.
Currently, the International Chiropractic Pediatric Association (ICPA) recommends that women receive chiropractic care throughout pregnancy to establish pelvic balance and optimize the room a baby has for development throughout pregnancy. With a balanced pelvis, babies have a greater chance of moving into the correct position for birth, and the crisis and worry associated with breech and posterior presentations may be avoided altogether. Optimal baby positioning at the time of birth also eliminates the potential for dystocia (difficult labor) and therefore results in easier and safer deliveries for both the mother and baby.

Wellness Mama’s Mini Challenge #2

Wellness Mama’s Mini Challenge #2 (funny that she calls these mini)
The first step to any change is, as they say, "Out with the old and in with the new." On that note, this week’s mini-challenge to throw out the junk food, fake foods and chemically created foods around your house so you won't be tempted by them! You aren't a garbage disposal, and your body deserves better.
Instead of focusing on what you're getting rid of, think of the benefits you'll be gaining and make a list of your goals for this month and beyond. If you need some inspiration, this list of Ten Health Changes that Make A Big Difference can help you get started.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit." Aristotle
Well, this is certainly going to be easier for us then Week 1! Here is what we threw out;
All white sugar (if a recipe ever calls for it we will need to substitute), jello, food colouring (we will need to find a different way to colour things), vegetable oil, corn syrup, no name jam (it’s full of sugar!), marshmallows, pez candy and a can of cream soda pop from Halloween. To my surprise there was no salty junk food in the house and Mick’s chocolate was the healthy kind.
And I checked out the ten health changes link- it was great!

Peaceable Kingdom

The kids were given a few peaceable kingdom board games for Christmas. They are AWESOME! Many are cooperative games where there is no one winner or loser. Everyone works together! The youngest doesn't always go 1st. Sometimes it is the player who likes soup the best :) And many of the games are 'green' using sustainable and eco-friendly materials like FSC and recycled papers, soy-based inks, and corn-based plastics whenever they can. These games are fun! And great gift ideas! http://www.peaceablekingdom.com/

Beef Stew- adapted from Skoki Lodge recipe

In support of the Wellness Mama Challenge #1- Stop the grains.  Here is an awesome beef stew recipe!  It has been rewritten a few times from the skoki lodge cookbook.  While it may not be exact to how Skoki Lodge creates it, it is still amazing!!  Thanks to our fabulous neighbour's for sharing and inviting us over for dinner to experience!

Beef Stew- Adapted from Skoki Lodge recipe (serves 4-6)

• 2 lbs bite sized beef tenderloin
• 2 tbsp olive oil
• 2 tbsp butter
• 1 cup chopped white onion
• ¼ cup flour
• 6 garlic cloves, roasted
• 1 tbsp pepper
• 1 tsp marjoram
• 1 tsp thyme
• 1 tsp oregano
• 1 tsp rosemary
• 1 bay leaf
• 4 cups beef stock
• 1 can diced tomatoes
• 6 carrots, chopped
• 6 celery ribs, chopped
• 15 small potatoes, roasted in salt
• 12 mushrooms, halved
• 3 medium parsnips, chopped
• ¼ cup HP sauce
• ¼ cup ketchup
• 1 cup red wine
• 1 cup heavy cream
• ¼ cup each, fresh parsley, green onion

Roast potatoes with salt in oven.

In a heavy soup pot heat oil and butter. Add onion and sauté until soft. Add in flour and whisk until mixture turns golden. Add the beef.

On a flat surface, mush roasted garlic into a paste and toss into stew. Add herbs and spices. Pour in beef stock and canned tomatoes.

Add chopped veggies, potatoes, HP sauce, ketchup and red wine. Stir over medium heat. Add salt and pepper to taste.

Add heavy cream and stir.

Serve in bowls. Add parsley and green onion.

Tomorrow we will tackle challenge #2 :)

xx Dr. Lindsay

Let's slow it down :)

I am not sure if any of you are like me but the Day 1 challenge took me a couple of days to even process. I love the 30 day challenge but to ensure these are true changes I am slowing them down. Each week my family and I will complete and implement 1 challenge. That feels better! Who’s with me?

Wellness Mama’s Mini Challenge #1

Cut out the grains, sugars, potatoes, beans and all processed foods from your diet and focus on getting maximum nutrition from meats, vegetables, healthy fats (coconut, olives, coconut oil, olive oil, tallow, lard, butter, unprocessed cream, etc) and some fruits. 

If weight loss is a serious goal, this will mean that that morning bowl of oatmeal or potato salad at lunch is out. To keep it simple, just get your carbs from vegetables (minus potatoes) and you’ll be fine!

So what do you eat for breakfast? Popular breakfast choices are often things like cereal, bagels, donuts, croissants, toast, cereal, pop tarts, etc. Sure, these things are fast and easy to prepare, but have you ever read the ingredients. If breakfast is the most important meal of the day, getting enough protein and fat is even more important!

Here’s your answer: A mixture of proteins, good fats and *gasp* vegetables! This is especially vital for children, whose developing brains need adequate proteins and fats to function.

Note: Some people experience a "carb flu" as their body adjusts to not having a constantly available stream of glucose. This is temporary, but can be uncomfortable for the first couple of weeks.

WOW! Nothing like getting to the heart of it on the first day. No grains! This will be a tough one for us. Here are our thoughts, especially for school lunches.

Breakfast- we live off of oatmeal. We will now be making a scramble out of our leftovers. I think that will be an easier way to eat them then trying to convince the teenagers heated leftovers taste great. I remember going through that phase J.

Scrambles mean that we will need eggs. My mission- find a place to buy pastured eggs. Why pastured?

Grass-fed/pastured hens are raised on pasture, as opposed to being kept in confinement and fed primarily grains. Eggs from pastured hens contain up to 20 times more healthy omega-3 fatty acids than those their less fortunate cousins, factory hens. 

Pastured hens' diets are naturally complemented with bugs, earthworms, and other such critters that give their eggs a huge nutritious oomph. Although not necessarily organic, pastured hens are usually much healthier and happier than their space-restricted and antibiotic-pumped industrial cousins. 

Thank you Wellness Mama!

Our breakfast cereals have all been thrown out or given away. Even healthy and organic breakfast cereals must be processed in some way to reach cereal form, and virtually all of them have added sweeteners.

For more breakfast ideas check out Wellness Mama’s wellnessmama.com/1694/seven-kid-approved-healthy-breakfast-ideas. You’ll even find grain free waffles. Nice!

Lunch- Boat sandwiches that use lettuce instead of bread.

Meat wraps- co-op sells lunch meat free of nitrates. Slice carrots, celery and peppers, mush avocado and dollop of hummus. Wrap with meat.

Dinner- Easy! Meat and veggies. My mission- find out where to buy organic grass-fed meat in Calgary.

If buying at stores that carry these options, look for labels like “organic,” “exclusively grass fed,” and “free-range pastured.” Beware of labels like “all-natural,” “hormone and antibiotic free,” and simply “free-range,” which carry no real weight and are not monitored.

Look for labels like “wild-caught” on fish. Avoid fish that doesn’t specifically say it is wild caught, and avoid like the plague any fish that boasts that it is “farm-raised.”

Good proteins:

• Grassfed beef and beef organ meats
• Wild game like deer, elk, turkey, etc
• Free-range pastured chickens and eggs
• Wild-caught salmon and other fish
• Wild-caught shrimp and lobster
• Chunk-light (not albacore) tuna or sardines (in water, not vegetable or soybean oil!)
• Raw, organic nuts and seeds (soaked overnight and dried) and their butters
• Whole, full-fat, organic plain yogurts

Bad proteins:

• Conventionally raised beef and organ meats
• Conventionally raised chickens and eggs
• Farmed seafood
• Sweetened or processed dairy sources
• Nuts cooked in hydrogenated vegetable oils (most of them!)
• Beans and legumes
• Fermented soy

Here are some useful links I have found in my search.

http://slowfoodcalgary.ca/directory/

http://www.eatwild.com/products/canada.html#alberta

http://www.organicfarmdirectory.ca/index.html

Until tomorrow!

xx Dr. Lindsay

Our Wellness Journey

I consider our family to be pretty healthy. Besides Mick’s chocolate (which has decreased tremendously over the last 6 months) and my wine (also decreased), we don’t have much synthetic, processed, packaged food in our cupboards or the fridge. I would say we are 60% to where I would like us to be health wise. Organic veggies and minimal milk is purchased, but we still get our meat products from the big chain grocery stores. I have been off coffee for 2 months. Some non-toxic products are used to clean the house, but there are still a few old faithful killers haven’t done away with yet. My make up (with the exception of my mascara) has been changed to a mineral based product. 80% of our skin care products are all paraben and bph free. And deodorant is aluminum free. I am still sweating, but not stinky! The family is regularly adjusted and under the care of some exceptional wellness professionals. Not bad! We fall short on oral care, with our super-duper teeth whitening tooth paste and eating out. We LOVE our wings and nachos!

Our goal this year is to raise our wellness. We don’t have to be perfect. I don’t want to be perfect. I do want to be healthy. Calgary and area has some great resources and business that want the same for us! It is my goal to find them and share them with you!

Wellness Mama is a blog I have been following for a while now. www.wellnessmama.com. Katie is a mom based out of the states that has a wellness philosophy that I resonate with. She has created a 2013 wellness challenge that the family and I will embark on. For those of you who would also like to raise the level of your family’s health, join in!

I’ll be posting her mini challenges on my facebook page and pulling in my contacts to let you know where we can find all these life-changing foods and products here in Calgary.

Welcome to my blog!

Welcome to my blog! Thanks for stopping by. I am Dr. Lindsay, a chiropractor and personal trainer dedicated to women. As a mother of 4 (Max 19, Kelsey 18, Lexi 7, Wyatt 5) and a career, I understand the busyness life throws at us. My family’s wellness is at the top of my priority list however I find that life sometimes gets in the way. The intent of this blog is to keep things simple and assist all of us in our journey to health and wellness.

Posts will focus on chiropractic, core fitness, nutrition, mindfulness and wellness. If you have any questions along the way please ask them. If I don’t know the answer I have a network of amazing wellness professionals who will. The easiest way to reach me is via my facebook page (facebook.com/pages/Dr-Lindsay-Nealon). You’ll get some great suggestions from other readers that way! You can also subscribe to my newsletter so we can stay in touch.

xx Dr. Lindsay

Wellness Mama’s Mini Challenge #4

Wellness Mama’s Mini Challenge #4

How are you doing so far?

Today's mini-challenge is to keep a health journal, especially as you change your diet and lifestyle, so you can notice patterns and find out what is most effective for you. Consider recording your food intake, exercise and sleep habits for a while to see if you notice any patterns. 

This post talks more about the advantages to keeping a health journal and gives some specific tips: 

http://wellnessmama.com/5398/7-reasons-why-you-should-health-journal/ 

"It is not because things are difficult that we do not dare; it is because we do not dare that things are difficult." -Seneca

Journaling has always been something I have wanted to get back into. It takes me back to my cycling days. Everything we ate, every detail of our training, how we felt, how we slept, morning heart rate, bowel movements and the condition of our bikes was recorded everyday! And through the season we would look at what we had completed compared to our performance at races.

Professionally I have seen great results with patients and Bikini Boot Camp participants who journal. Many of us spend the majority of our day on autopilot and we don’t know, or we may think we know but reality is so different, what the moments of our day consist of. We just go through the paces and get through the day. Journaling forces us to acknowledge our actions and our choices. I know some of you are dreading the extra task of journaling on your already overfilled to-do list. That was my first feeling when reading this challenge. But the benefits of journaling definitely outweigh the inconvenience. Give it a shot and let me know how you do.

Wellness Mama’s Mini Challenge #3

Wellness Mama’s Mini Challenge #3
This week’s mini-challenge is to make a nutrition plan for the next 30 days! What are you going to focus on most? Are there certain foods you need to avoid, others that you'd like to add in? Just having a meal plan can make a big difference in sticking to health changes!
To help you get started, this post has some suggestions on which foods are most important to avoid and what to replace them with. I've also attached a week of meal plans with a corresponding shopping list if you want to be able to just print and go! (All of the recipes are simple and fast too!)
What to focus on? Hmm... I find that awareness is important for us. We get stuck in our patterns and cook the ol’ faithful recipes without a second thought. This month I am going to focus on being mindful of each ingredient and ask myself ‘is there a better substitute for this?’. Reading labels is important. Gluten seems to be in everything.
I easily lean to a vegetarian diet. This has been tough with the ‘no grains’ commitment made on day 1. But there are so many grain like recipes that can be made with coconut or almond flour. Almond flour pancakes are on our menu for this week. But what about rice? Can we eat rice when we are grain free? My guess is no but I am going to look into that.
Here is what Wellness Mama has to say. I guess it is no rice for us!
Important Note: Even a little exposure to grains every couple weeks can keep the intestines damaged, so to see improvements, you will have to completely cut grains like wheat, barley, oats, rice, rye, millet, corn etc and it also helps to limit beans and legumes
This month I will focus on my vegetarian roots without failing in the 30 day challenge. A small serving of meat with a boat load of veggies sounds great to me!
How is everyone else doing? Is there anyone following this with me?
Until next week…
Xx Dr. Lindsay

Chiropractic Care and Pregnancy

At no time in a women’s life is the incredible capacity of the human body more obvious than during pregnancy.  The changes that accompany pregnancy are nothing short of amazing!

Chiropractic care takes on an emphasized role during pregnancy and while recovering from childbirth.  Receiving chiropractic adjustments throughout your pregnancy can relieve and even prevent the common discomforts many moms-to-be experience.  Through chiropractic adjustments, pelvic balance is achieved and maintained and joint stress is eliminated leading to safer and easier deliveries for you and your baby.

Following your recommended treatment plan is important, especially during the first few weeks.  Like committing to any new skill, the initial consistency of your chiropractic adjustments will make the most significant changes to your pelvis and spine.  Research continues to validate chiropractic care during pregnancy.  Regular chiropractic adjustments have been shown to:

• Help maintain and support pregnancy
• Control nausea and/or vomiting
• Help or stop premature contractions
• Help you remain active throughout your pregnancy
• Reduce the need for pain medication during pregnancy by 50%
• Release in-utero constraint, facilitating the turning of breech babies
• Be safe for mother and baby

During the labour and birth process chiropractic care has been shown to:

• Shorten labour time by 25 to 60 percent
• Reduce the incidence of back labour
• Reduce the amount of pain medication during labour
• Help make delivery more comfortable
• Improve your recovery from childbirth