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Wellness News
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November 2010
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Greetings!
During the colder months of late fall and winter, we tend to stay indoors to avoid the chill and end up becoming sedentary creatures. We indulge in holiday sweets and treats, savory gravies at Thanksgiving and those "why-not-just-one-more" holiday hors d'œrves. While occasional indulging during special times is understandably impossible to resist, be sure not to sabotage all the hard work and exercise you've already done.
November is the month during which we take a look at our surroundings and express gratitude for everything we have been given. But besides family, friends and food there is another gift that most of us overlook: the gift of "you"! Don't let your health fall by the winter wayside, but make proper nutrition a year-round commitment.
Research shows that the top 10 leading causes of pain and chronic illness can be either put off or prevented all together through lifestyle choices. Each and every decision you make today can and will impact the quality of your life in the future. Give your body the tender love and care it deserves by continuing great self-care and healthly habits over the holidays. By continuing with regular chiropractic adjustments, therapeutic massages and practicing our nutrition tips, you can enjoy your holidays without the stress, strain or guilt. Doesn't that sound like something to be thankful for? We think so!
Until our next adjustment...
Yours in health,
Dr. Heidi & The InnerMovement Wellness Team
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$39 Recipe Redux Session!*
Bring us your recipes!
During this private & personalized nutritional counseling session, we'll teach you healthier alternatives for up to six of your favorite dishes!
Become a Grocery Guru for your Thanksgiving Feast! (& beyond too!) $125
Learn to become a grocery guru with our Clinical Nutritionist Michelle. You will impress friends and family with how you've been able to take traditional family recipes and make them superfood friendly. Its a great way to show you care! You will also learn how to read the labels while shopping, look for breads labeled "whole grain" not "whole wheat" and avoid foods with high fructose corn syrup and artificial ingredients. You'll learn how to use seasonings and spices instead of salt and sugar and how to slice, season and cook food yourself, using fresh whole ingredients. Your family and friends will taste the difference and thank you for it!!
November Special!
Combine the Recipe Redux & Grocery Store Tour together for $100
*limit one offer per client, expires 11/30/10. recipe redux session is 30 minutes in duration & covers up to 6 recipes. not valid for purchases of gift certificates, valid with advance appointments only.
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 Healthy Nutrition
Recipe(s)-of-the-Month!
from our Clinical Nutritionist Michelle
Add these dishes to your Thanksgiving table this year as they are not only delicious but packed full of antioxidants & healthy nutrition!Whole Wheat Dairy-Free Pumpkin Pie
Cut back on the heaviness and fat of regular pumpkin pie while still enjoying this delectable holiday favorite!
One 9 inch whole wheat unbaked pie crust 2 eggs 1/2 sucanat or brown sugar 1 1/2 t. cinnamon 1/4 t. ground nutmeg 1/4-1/2 t. ground ginger 1/4 t. salt 1 3/4c. cooked pumpkin puree 1 c. vanilla soymilk
Directions: 1. Pre-heat oven to 450.
2. Beat eggs until frothy. 3. Add in spices and salt. 4. Add pumpkin and soymilk and beat until smooth. 5. Pour into pie shell. 6. Bake at 450 for 10 minutes. 7. Reduce heat to 350 and bake for 30-35 minutes.
Can be served warm, chilled or at room temperature. If serving warm, allow to cool slightly before serving.
Cherry Cranberry Sauce Enjoy this healthy and tasty twist on a classic. Good for days after for sandwiches too!
3/4 c brown rice syrup
1 cup water
1/2 cup port, or other sweet red wine
1/4 teaspoon ground cinnamon
1/8 teaspoon freshly grated nutmeg
1/2 cup dried tart cherries
1 12-ounce package fresh or frozen cranberries
1/2 cup well-chopped toasted walnuts
Directions:
1. Combine brown rice syrup, water, port, cinnamon and nutmeg in a medium stainless steel saucepan.Stir frequently until mixed well. Add cherries and cook for 1 minute. Stir in cranberries. Reduce heat and simmer until about half the cranberries pop, 10 to 12 minutes. Remove from the heat.
2. Stir in walnuts. Cool completely.
Serve chilled. To book your personal Nutrition Consultation with Michelle OR to take advantage of our Recipe Redux Special this month (see above), please call us at 818-549-1300
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Dr. Broosan's Research Corner
Does eating healthy really make a difference?
We all know that a proper diet is good for us. However, many people think that eating healthy is an impossible luxury. It's actually a lot more achievable than you think. The sooner we realize that eating well is an absolute requirement for health, the sooner we can take responsibility for our health. Sure, it may be easier to go to a fast food "restaurant" and pick up "cheap" meals, but doing so will lead us away from health and is much more costly in the long run.
So what are our genetic requirements to express full health? What is healthy and what is not? And, where can we go to for this information? While one may think the recommended daily allowance/intake (RDA/RDI) is helpful, RDA/RDI is based on how much of a vitamin/mineral is needed to avoid deficiency. To make this clear, it is not based on how much you need to be HEALTHY. It's based on how much you need to not get SICK. That is a HUGE difference. Would you rather be healthy or just not be sick?? Let us help you get on the path to wellness and clear up the confusion about what is truly healthy and how to best get there.
Here is what some research has to say about eating well:
"Polyunsaturated fatty acids (PUFAs), specifically the n-3 and n-6 [omega 3 and omega 6] series, play a key role in the progression or prevention of human diseases such as obesity, diabetes, cancer, neurological and heart disease, mainly by affecting cellular membrane lipid composition, metabolism, signal-transduction pathways, and by direct control of genetic expression."
Ntambi JM, Bene H. Polyunsaturated fatty acid regulation of gene expression. J Mol Neurosci. 2001 Apri-Jun; 16(2-3): 273-278; discussion 279-284. ----------------- "Accumulating evidence suggests that this mismatch between our modern diet and lifestyle and our Paleolithic genome is playing a substantial role in the ongoing epidemics of obesity, hypertension, diabetes, and atherosclerotic heart disease."
O'Keefe, JH & Cordain, L. Cardiovascular diseases resulting from a diet and lifestyle at odds with our Paleolithic genome: how to become a 21st-century hunter-gatherer. 2004 Mayo Clin Proc. Jan; 79 (1): 101-108. ----------------- "PUFAs also have dramatic effects on gene expression by regulating the activity or abundance of four families of transcription factor.....These transcription factors play a major role in hepatic carbohydrate, fatty acid, triglyceride, cholesterol and bile acid metabolism." Jump DB. Dietary polyunsaturated fatty acids and regulation of gene transcription. Curr Opin Lipidol. 2002 Apr; 13(2): 155-164.
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ORGANIC LOOSE LEAF
GREEN TEA
20% off this monthSipping green tea during chilly days not only relaxes & warms you
but it's high in antioxidants & improves your immune system too!(Great to try iced too for a refreshing post-workout beverage!)
 About Naja Green Rooibos Tea: Similar to Red Rooibos (oxidized) in every other ways, Green Rooibos has 100 times the antioxidant content and has similar benefits as green tea. Green Rooibos has a very smooth, slightly fruity flavor and can be used for its anti-inflammatory properties, mostly derived from several types of flavanoids found in Rooibos. It is most effective in regulating the immune system and fighting free radicals that enter the blood stream. The Green Rooibos is caffeine free and extremely low in tannins which are common in black tea and Red Rooibos. It retains its stimulating effects for people who want to refrain from caffeine. Nutrition: Green Rooibos, like Red Rooibos contains a host of minerals such as Calcium, Potassium and Zinc. The flavanoid contents are the most beneficial to health.
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SuperFoods
to the Rescue!
Make those foods that are jam-packed with health benefits a regular part of your diet!
Try berries, wild salmon, broccoli, tomatoes, soy, oats,strawberries, cantaloupe, garlic, beans, oranges, pumpkin,
spinach, bananas, turkey, bean, walnuts, yogurt, and green tea.
Embrace your winter blues ... berries, that is!
Full of antioxidants like Vitamins C and E, they protect against cancer and aging, among other maladies. They've even earned the nickname "brainberries" because of their memory enhancing properties.
Milled flaxseed is packed with omega-3 fatty acids and is even believed to help prevent cancer. Mix a few tablespoons in with your daily cereal, sprinkle it on yogurt or salad, or grind it up and add your "flaxseed flour" to almost any baking recipe for a nutty flavor.
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November
is
National Diabetes Month
For news & research, local resources or information on how you support those with diabetes, please visit the
American Diabetes Website
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Nutrition 101:
Back to Basics
Did you know that the old food pyramid has been updated?
The old model promoted a diet built on breads, pasta and rice, called for a few vaguely described "servings" of fruits and veggies, and lumped together all fats and oils under the instruction to "use sparingly." Chiropractors and Nutritionists now agree that while carbohydrates are still essential, at least half of ingested grains should be whole. You need 2.5 cups of colorful (green is always a safe bet) vegetables and 1.5 cups of fruit each day for a balanced diet. Also all oils are not created equal. Avoid added fat and sugar, but oils found in fish and nuts should be incorporated into your daily meals.
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Client Success Story!
"Dr. Heidi and her team are AMAZING!
I've been coming here for a little more than a year and I'm so glad found her (with a little help from Michelle, the Nutritionist). Dr. Heidi has a gentle technique and is very knowledgeable about the body.Arlene and Christy, the main massage therapists, work in concert with Dr. Heidi's adjustments, to massage out the knots and ease tension.The entire team (including Flora, the office manager) are wonderful!"
- Johnny L.
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Has Dr. Heidi or one of our Wellness Team Members helped you feel better?
Share your story!
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 Give the GIFT OF HEALTH
this Holiday Season!
If you are thankful for the chiropractic care you are receiving, plan to give the gift of wellness to others!
We offer Gift Certificates* in any amount -OR- for any of our treatments:
Chiropractic, Massage, Acupuncture, Nutritional Counseling or our Aqua Detox
| *gift certificates are not redeemable for cash and cannot be returned for a cash refund. any unused balance of the gift certificate will remain on account until redeemed if a purchase exceeds the amount listed on the gift certificate, the redeemer is responsible for paying the difference at time of purchase.
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