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photo: emmadiscovery flickr.com

Lentil Soup

Ingredients:

 

1 chopped onion

1 C lentils

2 TB oil

4 C water or broth

1 can tomatoes (14.5 oz)

2 TB tamari (optional)

1 clove garlic (minced)

1 C carrots (sliced)

2 TB lemon juice

[recipe cont. below] 

Granola
photo: little blue hen flickr.com

Grandma's Granola

Ingredients:

 

2-3 lbs GF oats

1 C bran or germ

1 C raw hulled seeds

1 C raw hulled nuts

2 tsp sea salt

1 C oil

1 C sweetener

2/3 water

dried fruit

[recipe cont. below] 


Los Gatos Chiropractic and Wellness Center

March 2012 Newsletter: 
Spring Cleansing

 

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

 

 
It's Spring Cleansing Time!  

Spring is the traditional time to clear out the winter cobwebs and get a fresh start. For some that might mean hauling out the vacuum cleaner but for many others it's time for a detoxification diet, more commonly known as a cleanse.

Magazines, book and TV shows are ripe with advice on the best way to approach a cleanse and there are more than a few fad programs which can actually be harmful to your health.

So what do you really need to know before embarking on this journey? First of all you should know that the purpose of a cleanse is to purge toxins from the body. You might have heard that these programs are great for weight loss, acne and even allergies. But the truth is that there is no scientific evidence to support this.

Instead, it's a great way to reset your body through cessation, hydration and nutrition. Cessation means ridding yourself of unhealthy habits, which is accomplished by establishing new healthy habits. Hydration has beneficial effects on cell function, bowel movements and even brain activity. Unfortunately many of us are in a constant state of dehydration. Cleanses put fluid back in your system by reducing caffeine intake and increasing intake of water and water-bearing foods. Of course, good nutrition along with an exercise regimen is one of the best things you can do to improve your health.
photo: m.mate flickr.com

So how do you decide which is the best cleanse for you? Water-only cleanses like the Master Cleanse fall short in their nutritional profile and because they are short-lived, result in very little change in bad habits. Juice-only cleanses offer an option of food but again are short term and aimed at those with existing good health habits.

We suggest a more intensive and complete category dubbed "the food and shake" cleanses. The benefit is a full healthy nutritional complement as well as a plan to help you maintain dietary change once you've completed the program.

Cleanses can be tremendously beneficial but can also aggravate existing health issues and do harm. At LGCWC we can help you choose the plan that is right for your and you health goals. Call us today for a complimentary consultation and get ready for spring cleansing! 

For more in-depth information read more.

Easy Training Tips for Your First 5K

 

Spring is around the corner, and the nicer weather is just coaxing us to get outside and be active! Perhaps you made a commitment (or a New Year's resolution) that this would be the year to get physically fit.  
 
Running a 5K is the perfect goal for new runners. It's not too far (3.1 miles), and with advance preparation you'll be ready to go! Just think of the sense of accomplishment you'll feel as you cross the finish line and join the party with your fellow racers, friends and family! 

 

Follow these tips for training success:

  • If you haven't had a recent physical, visit your chiropractor or family health care provider to get cleared for running. Share your running plan and goals with your doctor and have him/her assess your plan and any potential health issues.

  • Getting the right running shoes for your foot type is crucial for comfort and injury prevention. Visit a running store to get expert advice and be properly fit. And remember that while new shoes look great, you have to break them in well before the race!

  • For beginning runners, the 5K distance may seem intimidating at first. However, even someone who is new to running can be ready for a 5K in a matter of eight weeks. Put a training plan together and stick with it.

  • Before you start your training sessions, make sure you warm up properly by walking for 5 to 10 minutes and doing some gentle stretching. You should always end your workout similarly with a cool down of walking and stretching.

  • Remember to stay hydrated. You should take in 6 to 8 ounces of fluid every 20 minutes during your runs. During longer workouts (90 minutes or more), some of your fluid intake should include a sports drink (like Gatorade) to replace lost sodium and other minerals (electrolytes). Drink water at the end of your workouts to rehydrate.

  • Wear sunscreen, preferably one that is waterproof and sweat proof. And don't forget your ears, neck and hair part! A hat and sunglasses will provide extra protection. If you train alone, make sure to carry some form of identification.

  • Keep a good mental attitude. Create achievable training goals to stay motivated!
 
photo: emmadiscovery flickr.com

 

Easy Lentil Soup

(recipe continued from side bar)

 

Serves 6

 

Ingredients:

 

SAUTE:

  • 1 chopped onion
  • 1 C lentils
  • 2 TB oil

ADD and bring to a boil:

  • 4 C water (chicken or other broth/stock for more flavor & nutrients)
  • 1 can tomatoes (14.5 oz) with liquid **you can substitute any tomato based item on hand such as spaghetti sauce, salsa, etc.**
  • 2 TB tamari (optional)
  • 1 clove minced garlic (add more if desired)

Reduce heat and simmer 1.5 hours until lentils are tender (often okay to eat in 30-45 min)

 

ADD During last 15 min. of cooking

  • 1 C sliced carrots
  • 2 TB lemon juice

GARNISH & SERVE hot:

  • snipped parsley
  • or cilantro
Granola
photo: little blue hen flickr.com

 

Grandma's Granola 

(recipe continued from side bar)

 

 

Born in 1919, my mother was way ahead of trends. This was back when granola was not on the shelves of the local market. We always had a version of this in our house to munch on as breakfast or as a sprinkle on yogurt, ice cream or applesauce. It is also a fun additive to cookies, muffins or pancakes.

 

To say that this is allergen free is tricky. But rather, you have the freedom to make it allergy free. We do in our house by only including the nuts and grains we can have. A very simple rendition is used when we are eating very clean, and a souped up version is used for the holidays, such as using macadamia nuts, banana chips, dried pineapple, vanilla bean and Coconut oil to make a great "Hawaiian Granola", or Cranberries, Nutmeg and Cinnamon and Pecans to make a Simple Holiday. All these are wonderful with a bit of almond milk, yum!

 

Ingredients:

  • 2-3 lbs Gluten-Free oats
  • couple of handfuls (about a cup) of bran or germ (oat, wheat, buckwheat)
  • couple of handfuls of raw hulled seeds (sesame, sunflower, pumpkin)
  • couple of handfuls of raw hulled nuts (almonds, pecans, macadamia)
  • 2 tsp sea salt
Mix together
  • 1 C oil (coconut, olive, grape seed)
  • 1 C sweetener (agave, honey, sorghum, part molasses)
  • 2/3 C water
  • flavorings or spices (vanilla, almond, cinnamon, nutmeg, cardamon)
After baking, add:
  • Dried fruit (raisins, Dates, Blueberries, Cherries, Cranberries, Banana)

Pour liquid mixture over dry ingredients. Bake at 250 degrees for 30 minutes. Stir and turn. Repeat every 15 minutes for about 1 1/2 to 2 hours, until golden brown. While hot from the over stir in dried fruits (raisins, dates, blueberries, cherries, cranberries, banana). Package in an air tight container.

 

From the kitchen of Glenna Fox, Dr. Kate Fox's mother.

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.