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New Office Hours
 
Monday:  8am-7pm
Tuesday:  9am-6pm
Wednesday:  9am-7pm
Thursday:  9am-6pm
Friday:  9am-5pm
Saturday:  9am-12pm
 
 

 

 

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Cranberry -Raspberry Sauce

CranberrySauce_DinnerSeries_viaFlickr
photo credit: Dinner Series via Flickr

 Ingredients:

 

2 (12oz) pkg. of cranberries

1 (12oz) bag of frozen raspberries

1 (10oz) box of frozen raspberries (usually has sugar water)

1 C brown sugar

1 1/2 C cranberry juice

[recipe cont. below] 

Breakfast Crumble Cake

Laura & Dave: A Dozen Eggs Bake Shoppe
photo credit: Dinner Series via Flickr

Topping Ingredients:

 

3/4 C gluten-free flour mix

1/4 tsp. xanthan gum

1/4 tsp. kosher salt

1/2 C packed brown sugar

1/2 tsp ground cinnamon

2 TB cold dairy-free butter substitute (eg. Earth Balance)

2 TB chilled dairy-free shortening

[recipe cont. below] 


Los Gatos Chiropractic and Wellness Center

December 2011 Newsletter: Insomnia

 

We are pleased to welcome Dr. Jessie Young to LGCWC! With advanced training in pediatric and pregnancy chiropractic care, Dr. Young is a perfect addition to our practice. She is certified in Graston Technique and nutrition as it relates to chiropractics, and is passionate in helping those who suffer with TMJ. You can read more about her at our website.

 

We send a fond farewell to Dr. Jennifer Walker who has moved on from LGCWC. We thank her for the great care she has given our patients and wish her the best in her future endeavors. 

 

Our newsletters and website are written to provide you with tools and information you need to pursue better health. We invite you to contact our office with any further questions (408) 891-8222.


-Dr. Kate Fox & Dr. Jessie Young

 

Don't Let Sleep Issues Keep You Up At Night!  

 

How well are you sleeping? Your sleep is an important health indicator so it's important to determine if a disruption in sleep patterns is an isolated incident or a symptom of something more serious. 

Sleeping Disorders 

In today's busy world, most people believe that feeling tired is just part of life and something they have to deal with. After all, there are lots of reasons to be tired; sick kids, challenging job, late night television, holiday demands, and we all know that the list goes on. But if you are constantly in need of coffee or find yourself falling asleep the moment you sit down, you may need something as simple as a few more hours of sleep to recover. However, it's important to rule out a more serious condition as the offender.  

 

According to the National Sleep Foundation's 2009 Sleep in America Poll, we get only about six hours of shut-eye on weeknights. This increases to seven hours on weekends. However, most adults need seven to nine hours nightly to ensure good health.

 

So before you blame your busy life for lack of sleep, take a careful look at these typical "Sleep Offenders":

 

Offender: Vitamin and/or Mineral Deficiency

Having low levels of B vitamins will cause anxiousness, fatigue and weakness since it helps nourish the nerves and tissue. Vitamin D deficiency will also cause fatigue and lowered immune function. Low levels of Calcium and Magnesium can cause leg and muscle cramping that will make it difficult to relax and go to sleep.

Offender: Your Adrenal Glands

Many of us live in a constant state of stress and dealing with that is known as the fight or flight response. This response should last only seconds to a couple of minutes. However, if this response continues, the small gland that sits above your kidney, know as the adrenal, will get over-worked and the hormone levels will drop putting you into a constant state of fatigue. Many Americans are walking around with adrenal fatigue because they are in an environment that keeps them in a constant state of stress. The adrenal hormone, known as Cortisol, becomes so low that you feel tired constantly or wake in the morning only to feel un-refreshed. If you wake at 3 a.m., +/- an hour, at least every other night and get sleepy or cranky if you don't eat regular meals, this could be the culprit. We are able to treat this very successfully with a combination of supplements and stress reduction.

Offender: The Blues

People with depression may be more likely to experience fatigue. If your blues occur more in the wintertime you may have Seasonal Affective Disorders (SAD). Using a full spectrum bulb and turning it on each morning can be very helpful. In many cases getting 30 minutes of moderate aerobic exercise can minimize the blues and get your sleep patterns back on track. If neither of these solutions is effective, then please consult a physician.

Offender: Food and drink

Food-sensitivity isn't just a trendy buzzword. Many people are suffering significant symptoms from eating foods that their body reacts to. This means by simply avoiding certain foods you can bring the body back into harmony and feel better. Testing is done with a simple blood test that is sometimes covered by insurance. Another possible offender is a caffeine habit. That afternoon pick-me-up may actually make you sleepier as it dehydrates cells and tissue causing fatigue.

Offender: Underlining illness

Viral illnesses that basic blood work may not pick up, such as Lyme's disease, can cause chronic fatigue. Estrogen dominance, otherwise known as low progesterone, can also have a side effect of fatigue. Sleep Apnea may be something that is going undiagnosed and can easily be determined with a sleep study. Chronic Fatigue Syndrome can be a combination of multiple health issues. It's important to consult a health care professional to help you determine your exact condition.  

 


Get Cookin' With Our Winter Recipe Contest: 
 

Our Sweet Treat Poll in September was so much fun (got to love those Chocolate Blonde Brownies) that we're at it again! 


Are you a creative cook? Do people always ask for your recipes? Have you been looking for your moment of fame? Well here it is! This is your opportunity to have one of your recipes featured in our monthly newsletter! Submit your favorite recipe to us in person or via email along with the recipe history -- is it yours, your grandma's, or from an old magazine? It doesn't need to be an original creation! Then tell us why it's a favorite or tradition in your family. You may submit up to two recipes. 

 

AllergenFreeBakersHandbook

We're looking for allergen free (gluten-free, dairy-free, & egg free) recipes for appetizers, side dishes, or desserts.  We'll put the top 3 choices up for a vote on our facebook page: http://facebook.com/LosGatosWellness.  Dr. Fox will make and bring the winning recipe into the office (date TBD) for sharing. In addition to your recipe being published in our January 2012 newsletter and archived on our website, the First Place winner will receive a copy of our favorite baking cookbook, Allergen Free Baker's Handbook by Cybele Pascal. 

 

Get cooking, and watch our Facebook page for up-to-date info on the contest. Submit your recipe to info@losgatoswellness.com using "Recipe Contest" as the subject line.  

 


Five Slumber Inducing Rituals
for the Rest You Need

 
Does holiday prep have your mind racing as you check and recheck your mental list of things to do? Sometimes that good night's sleep doesn't come as easily at this time of year, so here are a few bedtime rituals that will help you get that necessary snooze time!

 

  1. Listen to your mom! Especially if she suggests a nice cup of warm milk! Milk contains tryptophan, an amino acid known for causing sleepiness. And a warm cup of milk in your hands is physically soothing as well. Add a roaring fire and a cozy throw and you're on your way to a blissful night's sleep.
  2.  

  3. Keep a regular sleep schedule, even during the busy holiday season. Keeping your resting and waking schedule consistent allows your body to know when it's time to call it a day and relax.
  4.  

  5. Take a relaxing soak in the bath. Turn the lights down low, put on your favorite music, light a candle and use your favorite aromatherapy in the water. Lavender is great for relaxation. Warm your towel in the dryer.
  6.  

  7. Help your mind unwind. If you know the practice of meditation, carve out a few minutes before bed. You can also read a relaxing book (stick to lighter "grocery store novels") or listen to calming music. Chose something that signals your mind that it's time to move from waking time to sleeping time.
  8.  

  9. Make your bed and bedroom your sanctuary. They say that bedrooms should only be used for sex and sleeping. Try and keep the room neat and free of the items that might distract you like your cell phone, computer and piles of bills and paperwork. Make your bed inviting with nice linens, and comfortable pillows. Try and create a quiet and dark sleeping environment with good window coverings and even a nature sound machine to drown out traffic or neighbor noise. Keep the room cool.

 

Cranberry - Raspberry Sauce

CranberrySauce_DinnerSeries_viaFlickr
Photo Credit: Dinner Series via Flickr

Cranberries will protect the cardiovascular system and the anthocyanins (healing molecules) can also protect your bladder and kidneys. In this recipe you reap the benefits of both the cranberries and raspberries that are high in vitamin C and antioxidants. So this makes a healthy and yummy holiday treat.

    • 2 (12 ounce) pkgs of cranberries
    • 1 (12 ounce) bag of frozen raspberries
    • 1 (10 ounce) box of frozen raspberries (usually has sugar water)
    • 1 C brown sugar
    • 1 1/2 C cranberry juice

Simmer in 4 quart pan covered for approx. 20 minutes until sauce thickens.

Either serve hot or chill, then serve.

 

 

Breakfast Crumble Cake

(recipe continued from side bar)

 

A wonderful treat for a holiday morning, plus this one is Gluten-Free, 

Dairy-Free, & Egg Free (if desired)

 

Laura & Dave: A Dozen Eggs Bake Shoppe
Photo credit: Laura & Dave of A Dozen Eggs Bake Shoppe

Ingredients:

Crumb Topping

  • 3/4 C gluten-free flour mix
  • 1/4 tsp. xanthan gum
  • 1/4 tsp. kosher salt
  • 1/2 C packed brown sugar
  • 1/2 tsp ground cinnamon
  • 2 TB cold dairy-free butter substitute (eg. Earth Balance)
  • 2 TB chilled dairy-free shortening

Whisk first three ingredients, add brown sugar and cinnamon, then blend in the shortening using a fork to pea-sized crumbs. Set aside.


Cake

  • 2 C gluten-free Flour mix
  • 1/2 tsp. xanthan gum
  • 1 tsp. each baking powder, baking soda, and salt
  • 1 C dairy-free yogurt
  • 1 tsp. cider vinegar
  • 1/2 C dairy-free shortening (room temp.)
  • 1 C sugar
  • Egg replacer for 2 eggs mixed with warm dairy-free milk (or 2 eggs)
  • 1 tsp. vanilla extract

In a larger bowl mix gluten-free flour mix, xanthan gum, baking powder, baking soda, and salt.  

Set aside. Combine yogurt and cider vinegar in a small dish and set aside.

 

Using an electric mixer on medium blend shortening and sugar, add egg replacer (or eggs) and vanilla until mixture is airy. Add the flour mixture and then yogurt mixture, alternating between the two. Begin and end with the dry ingredients, beating until just combined.

 

Pour the batter into a greased 9x11 or similar pan. Sprinkle the crumb mixture evenly over the top. Bake at 325 degrees for 45 minutes, rotating the pan halfway through baking time. Cool on a wire rack.

 

 

Disclaimer

Material in this newsletter is provided for informational purposes only and is not intended to diagnose, prevent, treat or cure any condition. It is not a substitute for medical care and is not intended to address individual situations and needs.