Here are some easy & healthy holiday recipes that the whole family will enjoy without the guilt!
Simple Roasted Sweet Potatoes
2 large or 3 small sweet potatoes
2 tsp oil (grapeseed or avocado)
1 tsp garlic powder, or to taste
1 tsp salt, or to taste
1 tsp black pepper, or to taste
Wash and scrub sweet potatoes
thoroughly. Run a peeler over them and peel about half of the skin. Dry
potatoes well with a paper towel.
Cut sweet potatoes in half
length-wise, and then cut each half into 4 long strips. Chop each of the strips
into small cubes, about ½ thick.
Line a large baking sheet with
parchment paper. Spread onto baking sheet, drizzle with 2 tsp olive oil, and
sprinkle with garlic powder, salt and black pepper. Toss to coat.
Bake at 400 degrees for 25-30 minutes
or until crisped, flipping once halfway through to make sure that both sides
get crispy. Turn broiler on low for 60 seconds at the end if needed to get crispy.
Roasted Brussels Sprouts with Mustard Dressing
2 lbs fresh brussels sprouts, halved
6 tbs extra virgin olive oil
½ tsp and 3/8 tsp salt, divided
¾ tsp black pepper
2 tbs apple cider vinegar
1 tbs grainy mustard
2 tbs chopped fresh parsley
Preheat oven to 450°F. Toss together
Brussels sprouts, 2 tablespoons oil, 1/2 teaspoon salt, and 1/2 teaspoon pepper
in a large bowl. Transfer to a large rimmed baking sheet lined with aluminum
foil. Roast at 450°F until golden and just tender when pierced with tip of a
knife, about 20 minutes, stirring once after 10 minutes.
Meanwhile, whisk together vinegar,
mustard, 1 tablespoon parsley, remaining 3/8 teaspoon salt, and remaining 1/4
teaspoon pepper in a large bowl. Add remaining 1/4 cup oil in a slow, steady
stream, whisking constantly, until emulsified.
Add sprouts to dressing; toss to coat.
Transfer to platter; sprinkle with remaining 1 tablespoon parsley.
Green Beans with Lemon and Garlic
2 lbs green beans, ends trimmed
1 tbs extra virgin olive oil
3 tbs butter
2 large garlic cloves, minced
1 tsp red pepper flakes
1 tbs lemon zest
Salt and pepper
Blanch green beans in a large stock
pot of well salted boiling water until bright green in color and tender crisp,
roughly 2 minutes. Drain and shock in a bowl of ice water to stop from cooking.
Heat a large heavy skillet over medium
heat. Add the oil and the butter. Add the garlic and red pepper flakes and
saute until fragrant, about 30 seconds. Add the beans and continue to saute
until coated in the butter and heated through, about 5 minutes. Add lemon zest
and season with salt and pepper.
1 pie crust
1 15-oz can pumpkin puree
¼ cup pure maple syrup
¼ cup coconut sugar or organic cane
¼ cup unsweetened almond milk
1 tsp vanilla extract
1 ½ tsp cinnamon
½ tsp nutmeg
½ tsp ground ginger
½ tsp allspice
¼ tsp salt
Make pie crust as directed
Prehead oven to 350 degrees
Make the filling: In a large bowl, add
the pumpkin puree, eggs, pure maple syrup, coconut sugar (or regular sugar)
almond milk, vanilla, cinnamon, nutmeg, ground ginger, allspice and salt. Mix
until well combined and completely smooth. Pour into pie pan.
Bake for 50-60 minutes until filling is
no longer jiggly. Check pie after every 20 minutes to make sure crust isn’t
burning. If it is getting a little too golden brown, simply cover pie edges
with foil or a pie shield.
Allow pie to cool for at least an hour
before serving. Pie should be kept in fridge once completely cool. Top with
whipped cream or ice cream. Store pie in fridge.
Adrenal fatigue and brain fog
can severely impact one’s life and overall health; getting to the root cause of
your symptoms is the only way to truly overcome these issues.
your adrenal glands aren’t producing adequate amounts of hormones or if your
body has been under abnormal and extensive amounts of stress, adrenal fatigue can
be detrimental to one’s health. Your adrenal glands are responsible for
different vital tasks including maintaining metabolism, fight-or-flight
reactions, regulating hormones, managing inflammation and controlling blood
of adrenal fatigue include:
falling asleep or waking up
and sugar cravings
caffeine to get through the day
intense pain in the lower back, legs or abdomen
diarrhea or vomiting
the adrenal glands are unable to keep pace with the demands of ongoing
fight-or-flight arousal, they can’t produce quite enough of the hormones you
need to feel good. Conventional medicine practitioners usually prescribe
steroids, which do not correct the underlying organ dysfunction and only bring
along a list of other bad side effects.
your body the nutrition it needs to overcome adrenal fatigue is the priority.
Focusing on improving nutrition and decreasing stress will help as well.
high-protein diet is recommended with incorporated fresh fruit, vegetables,
elimination of sugary and processed foods, and limited consumption of alcohol
and caffeine. See food chart on back for more recommendations.
stress is very important. Incorporating meditation, deep breathing exercises, unplugging
from electronic devices and regular exercise will all help with adrenal fatigue.
Check out these apps for easy to follow meditation guidelines: Headspace, The Mindfulness
App, Calm. See our handout on anxiety & depression.
fog is not a condition in itself, but is very likely to be a sign or symptom of
another underlying issue. Everyone experiences the occasional confusion or forgetfulness,
but when it becomes a chronic issue, action needs to be taken.
of brain fog include:
ability to react
thinking or expressing thoughts
solution for brain fog is similar to the solution for adrenal fatigue; the
priority being getting your body the proper nutrition it needs to overcome the
underlying inflammation causing the symptoms in the first place.
balanced diet, regular exercise schedule, quality sleep and stress reduction
practice are very important to overcoming brain fog. Removing foods like gluten,
wheat, dairy, yeast, fried foods, sugar, lectins (legumes, beans, peas, lentils),
nightshades (eggplant, tomatoes, peppers, grains, soy) can help lower your
current inflammation. See food chart below for more recommendations.
activity (running, dancing, biking), anaerobic activity (HIIT training, speed
drills) and restorative practices (yoga, walking, Pilates) will all help with
to the CDC, 35% of adults in America aren’t getting enough sleep.
Sleeping less than seven hours a night is associated with serious health consequences: obesity, diabetes, high blood pressure, heart disease, stroke, and frequent mental stress.
Common causes of sleep disorders:
Stress, Anxiety, and Depression:
These can be two of the most common causes of chronic sleeplessness. Stress,
anger, worry, anxiety, and negative thoughts can have a dramatic effect on
No one can avoid all stress, but you
can counteract its detrimental effects by learning how to produce the
relaxation response, a state of deep rest that is the polar opposite of the
stress response. The relaxation response puts the brakes on stress and brings
your body and mind back into a state of equilibrium. Check out these meditation
apps: Headspace, The Mindfulness App, Calm (they are currently running a FREE
promotion for teachers!)
Excessive use of caffeine, such as energy drinks and coffee, can be one of the
most common causes of intermittent and transient sleeplessness. This is sleeplessness
that occurs periodically or only for a few nights at a time.
Are you drinking more than 1 cup of
coffee a day? If so, you may be addicted to caffeine which could be
contributing to your restlessness. Try switching to green or black tea for your
caffeine, and be sure to not drink any past 2pm. You can also try herbal tea 90
minutes before going to bed – look for chamomile, lavender or valerian root.
Another common stimulant is technology
– stay away from screens 60-90 minutes before you get to bed; your descent into
deep sleep will be quicker and more effortless.
Some medications can interfere with sleep, such as antidepressants, ADHD
medication, corticosteroids, thyroid hormone, high blood pressure medication,
some contraceptives, pain relievers that contain caffeine, diuretics, and diet
With Nutrition Response Testing,
Chiropractic & Neurocranial adjustments Dr. Lisa has successfully helped
people reduce or completely wean off of medications that could be keeping you
up at night.
Allergies and Respiratory Problems:
Colds, sinus infections, and upper respiratory problems can make it hard to
breathe at night which can cause sleeping difficulties.
Reoccurring colds and infections are a
sign of deeper underlying dysfunction in the body. With Nutrition Response
Testing and Advanced Allergy Therapeutics Dr. Lisa can get to the root of your
sensitivities which can help with sleep disorders.
Frequent urination and constantly getting up in the middle of the night to use
the restroom can cause sleep disturbances.
Don’t drink any fluids 90 minutes
before going to bed to avoid getting up in the middle of the night. Avoid
alcohol, caffeine, chocolate or sodas.
A variety of conditions that cause chronic pain can also disrupt sleep, such
as: arthritis, chronic fatigue syndrome, fibromyalgia, inflammatory bowel
disease, headaches, lower back pain.
If you experience chronic pain,
Chiropractic & Neurocranial adjustments can help restore balance to the
musculoskeletal system. If Chiropractic adjustments do not completely resolve
the chronic pain, there may be underlying dysfunction in the body which can be
handled with Nutrition Response Testing.
Foods for Restful Sleep
Skip the white bread, refined pasta,
and sugary, baked goods, which may reduce serotonin levels and impair sleep.
Instead, choose stick-to-your-ribs whole grains or proteins for your bedtime
snack: Turkey, tuna, popcorn, oatmeal, or whole-wheat crackers with nut butter
or good quality cheese are all good choices.
A Handful of Nuts
Nuts are a good source of
heart-healthy fats. And almonds and walnuts, specifically, contain melatonin, a
hormone that helps to regulate your sleep/wake cycle. Eating them can increase
your blood levels of the hormone, helping you sleep more soundly.
Kiwi, Figs & EZ MG
Two kiwifruits 1 hour before bed has shown to improve total sleep time and efficiency.
Figs have been known to help an individual sleep due to their high content of magnesium, which is a mineral that is directly linked to improving the quality, duration, and tranquility of sleep. Figs also help regulate the metabolism, to help reduce sleep disorders and the occurrence of insomnia.
Magnesium activates the parasympathetic nervous system which is responsible for getting you calm and relaxed. It also regulates melatonin, which guides sleep-wake cycles in your body. Try our EZ MG by Standard Process to help you achieve restful sleep.
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man’s body goes through many different changes throughout life. Following a
healthy diet, exercise routine & mindfulness practice will help keep your
body in balance and at ease.
Age-related muscle loss, called sarcopenia, is a
natural part of aging. After age 30, you begin to lose as much as 3% to 5% per
decade. Most men will lose about 30% of their muscle mass during their
One possible contributor to sarcopenia is the
natural decline of testosterone, the hormone that stimulates protein synthesis
and muscle growth. Think of testosterone as the fuel for your muscle-building
fire. Therefore, the best means to build muscle mass, no matter your age, is
progressive resistance training. With PRT, you gradually amp up your workout
volume—weight, reps, and sets—as your strength and endurance improve. This
constant challenging workout builds muscle and keeps you away from plateaus
where you stop making gains.
Natural Ways to Boost Testosterone
Exercise & lift weights
Eating enough protein, fat and carbs
Minimize stress and cortisol levels
Get enough Vitamin D
Zinc, Vitamin B, Ashwagandha
Restful, high-quality sleep
Limit exposure to estrogen-like
chemicals (BPA, parabens, plastic)
No one can avoid all stress, but you can counteract its detrimental effects by
learning how to produce the relaxation response, a state of deep rest that is
the polar opposite of the stress response. The relaxation response puts the
brakes on stress and brings your body and mind back into a state of
muscle relaxation: a two-step process in which you
systematically tense and relax different muscle groups in the body. With
regular practice, it gives you an intimate familiarity with what tension—as
well as complete relaxation—feels like in different parts of the body.
Loosen clothing, take off your shoes,
and get comfortable.
Take a few minutes to breathe in and
out in slow, deep breaths.
When you’re ready, shift your
attention to your right foot. Take a moment to focus on the way it feels.
Slowly tense the muscles in your right
foot, squeezing as tightly as you can. Hold for a count of 10.
Relax your foot. Focus on the tension
flowing away and how your foot feels as it becomes limp and loose.
Stay in this relaxed state for a
moment, breathing deeply and slowly.
Shift your attention to your left
foot. Follow the same sequence of muscle tension and release.
Move slowly up through your body,
contracting and relaxing the different muscle groups.
Most Common Chronic Illness in Men: Heart Disease
Inflammation in the body creates a dangerous
environment for your health. It can cause heart, liver, hormonal and prostate
problems among other things.
How to lower your risk:
Eat a diet high in fiber (see diagram
below for food tips)
Avoiding smoking & drinking
Reduce stress (meditate, restorative
exercise like yoga)
Have healthy relationships
Healthy Eating for Prostate Health
Eat a 2:1 ratio of vegetables to
fruits each day. Go for those with deep, bright color.
Choose whole-grain options.
Limit your consumption of red meat,
including beef, pork, lamb, and goat, and processed meats, such as bologna and
hot dogs. Fish, skinless poultry, beans, and eggs are healthier sources of
protein. Opt for grass-fed, hormone free meat, dairy & eggs – they are the
best source of protein because they provide the proper ratios of all the
essential amino acids.
Choose healthful fats, such as olive
oil, nuts (almonds, walnuts, pecans), and avocados. Limit saturated fats from
dairy and other animal products. Fats from dairy and animal products are
healthy when the source is clean. Avoid partially hydrogenated fats (trans
fats), which are in many fast foods and packaged foods.
Avoid sugar-sweetened drinks, such as
sodas and many fruit juices. Eat sweets as an occasional treat if at all.
Cut down on salt. Choose foods low in
sodium by reading and comparing food labels. Limit the use of canned,
processed, and frozen foods. Use unprocessed salts like sea salt.
Watch portion sizes. Eat slowly, and
stop eating when you are full.
best-known cleaning products are also the ones laced heavily with harsh
chemicals. Mr. Clean, Windex, Clorox — all effective, none organic or safe for
the body. The problem with switching over to more ecofriendly cleaning products
— ones that won’t coat your home with brain-cell-killing fumes — is that lots
of brands claim to be “natural” or “organic.” But unlike the
USDA-certified-organic stickers you can look for in a grocery store’s produce
section, you won’t find any such federal regulation in the housekeeping aisle.
(These kinds of companies aren’t even required to list their ingredients,
meaning they can sneak in chemicals without mentioning them anywhere on the
of the most dangerous toxins out there reside in our cleaning products, and
we’re putting our health at risk by exposing ourselves to them on a daily
basis. Researchers at the University of Washington tested a variety of popular
household cleaning products, including air fresheners, all-purpose cleaners,
soaps, laundry detergents, dish soap, dryer sheets and fabric softeners, as
well as personal care products like shampoos, deodorants and lotions.
organic compounds are gases emitted from solids or liquids. They’re found in
many household products, from paints and varnishes to cleaning products and
disinfectants. The EPA states that some of the risks associated with VOCs are:
Eye, nose and throat irritation
Headaches, loss of coordination and
Damage to liver, kidney and central
Some VOCs can cause cancer in animals,
and some are suspected or known to cause cancer in humans
summary, this is what they found:
A whopping 133 volatile organic
compounds (VOCs) in the products – even in those labelled ‘green’, ‘natural’ or
On average, 17 VOCs were found in each
product, with anywhere from 1-8 of those 17 chemicals being toxic or hazardous.
Nearly half of the products contained
at least one of 24 carcinogenic air pollutants that have no safe exposure
level, according to the Environmental Protection Agency.
out EWG.org or the “ThinkDirty” app to check the toxicity levels of your
household cleaning items and beauty products!
Dr. Bronners Castile Soap
Making Your Own Cleaning Products
(use glass bottles if possible, essential oils
2tb castile soap
1c white distilled vinegar
½ lemon juiced
1 2/3c baking soda
1/2c liquid castile soap
2tbs white vinegar
1. Mix baking soda and liquid soap in
a bowl. Dilute with water and add the vinegar. Stir the mixture with a fork
until any lumps have been dissolved. Pour the liquid into the bottle. Shake
well before using.
2bs salt dissolved in 1/2c white
Let the solution dry, then vacuum. For
larger or darker stains, add 2 tablespoons borax to the mixture and use in the
& Mirror Cleaner
1/2c rubbing/isopropyl alcohol
1/3c white distilled vinegar
Add alcohol & vinegar to the
bottle, then fill with water.
Stain & Spot Remover
1 1/2c water
1/4c liquid castile soap
1/4c liquid vegetable glycerin
Treat spot immediately and let soak
before tossing into wash
Mix 3 parts apple cider vinegar and 1 part water
in a shallow bowl. Add 3-4 drops of dish soap. The smell of the vinegar will
attract them and the dish soap breaks the surface tension of the vinegar/water.
Now when they land they are stuck.
Join us for our FREE Health Talks which are on Tuesdays from 6:30-7:30pm at the office! Friends & family are welcomed!
For people who have never had a Nutrition Response Testing analysis, those who attend a health talk will receive a discounted exam and consultation for only $49 when that appointment is completed within two weeks. (Limited time offer)