Multivitamins- Who needs them and who doesn't

Multivitamins – Who needs them and who doesn’t?

This is a subject that I am asked about often.  What multivitamins should we be taking, and who needs them?  I have a very short answer!  None and no one.  But if you want the long answer please keep reading.

Here is why I don’t suggest multivitamins to my patient: they are a waste of money and synthetically created.  It is proven that our bodies do not absorb these vitamins and we just excrete them.  So basically, you are paying good money for yellow pee.  Why don’t we absorb them? The isolated vitamins in a multivitamin are not recognized by our bodies, and therefore treated as a foreign substance…

Let’s look at vitamin C as an example.  A lab somewhere extracts vitamin C from an apple to study it.  They find that vitamin C is really good for us!  So they try to recreate Vitamin C in a lab. But synthetic nutrients are different than those we receive from whole foods. To create synthetic vitamins and minerals, manufacturers must chemically isolate vitamins and then re-create them in a synthetic process that relies on chemical reactions.

Synthetic vitamins are chemicals. Our bodies may recognize these chemicals as toxins, struggling to metabolize them appropriately. This can take a lot of digestive energy to break down. Even if your body is able to process the synthetic vitamins, they may cause unwelcome changes in body chemistry as your body fights to metabolize something foreign to your system. (I know, that’s a lot of sciency stuff!)

But here’s the thing about that apple – it doesn’t JUST have vitamin C.  We were meant to eat that whole apple and get the HUNDREDS of phytonutrients in that apple working in synergy together.  When we eat an apple, we are absorbing vitamin c because our body recognizes the nutrients in their whole food form!  How AMAZING is that?! Our bodies never cease to amaze me. (and the simplicity of whole foods always makes me smile)

Multivitamins have a supplement label.  Supplements are not very regulated – meaning that there can be things in there that are not listed and vice versa.  We are meant to get all of our nutrients from actual food – whole foods, like fruits and vegetables in their natural state (or as close to it as possible).  Our amazing bodies crave whole food nutrition so that all those amazing nutrients can work together in synergy to create our best health!

The average person needs 7-13 SERVINGS of fruits and veggies every single day. And we need a variety of colors.  Most people, including myself, don’t even get close to that on a consistent basis!  That is why I was SO excited to learn about Juice Plus+!  Juice Plus+ is the ONLY product that I use myself, give to my family and share with my clients.   There are SO many reasons why, but I will give you the 2 that relate to this topic of multivitamins: 1. Juice Plus+ does not have a supplement label, instead it has a nutrition label.  This means that it is recognized by the FDA as a food. (Because, guess what? It IS food!) 2. In the making of Juice Plus+ the entire fruit and vegetables are used, meaning that all of those phytonutrients are going in.  And we know what that means. Our bodies recognize and absorb them!

So, the long answer to the multivitamin question is no, we don’t need a multivitamin. But we DO need a way to bridge that gap between what we SHOULD eat on a daily basis and what we ACTUALLY eat every day. For me and my family, Juice Plus+ was the perfect solution, and that’s why we will never go a day without it!

Power Date balls

INGREDIENTS

What you’ll need:

1 cup Medjool dates, pits removed

2 cups walnuts

1/2 cup chocolate chunks

1 tablespoon vanilla extract

1/4 teaspoon sea salt

1 teaspoon water (if necessary)

1. Place all ingredients (except water) in food processor.

2. Pulse on high until the texture of coarse gravel.

3. If necessary add water so that the mixture forms a big ball.

4. Form mixture into 1 inch balls.

5. Store in an air tight container in the refrigerator. until ready to serve.

Enjoy!  These are great snacks on the go and a good addition to any meal.  Protein and energy in every bite!

Peanut Butter Honey Oat Bars

Ingredients:

  • natural peanut butter – 1 cup
  • honey – 1 cup
  • old fashioned oatmeal – 3 cups

Instructions:

  1. Put peanut butter and honey in a heavy saucepan and heat on low until thoroughly combined and becomes a liquid consistency.
  2. Mix in oats and stir.
  3. Press into a 9 x 9 inch pan.
  4. Cover and put in the refrigerator until set.
  5. Serve. (you do not have to store in the refrigerator, but they tend to be less messy that way, and they taste great cold!)

Kale Salad

This recipe is a knock-off of the Trader’s Joe’s Kale and Edamame Bistro Salad, and it’s even better!  This is a family favorite recipe that we usually have in our normal rotation.

Ingredients

Dressing

  • 3 tablespoons fresh lemon juice
  • 4 tablespoons extra-virgin olive oil
  • 1 garlic clove, finely minced or crushed
  • 3/4 teaspoon dried Italian herb blend
  • 1/4 teaspoon kosher salt

Salad

  • 4 cups finely chopped Tuscan kale, ribs removed (this is about 4 ounces of kale)
  • 1 (15-ounce) can chickpeas, rinsed and drained
  • 2/3 cup dried cranberries
  • 1 cup edamame beans
  • A few carrot shreds (if you have them, for color)
  • slivered almonds

Instructions

  1. Add all dressing ingredients to a large salad bowl and whisk until combined.
  2. Into the bowl throw the kale (which you have cut into smaller pieces), chickpeas, cranberries and edamame. Toss in some carrot shreds and slivered almonds.
  3. Toss salad well to combine.

This is great as a main dish, but also works well as a side.  Keeps well in the refrigerator dressed for a several days. Enjoy!

Be an IRONMAN of Health

Be An

IRONMAN

of Health

This week people will arrive in our community in hope of becoming a finisher and hearing the announcer proclaim over the crowd - “You are an Ironman!!”

This moment has been lived for by men and women all over the world, but this solitary moment isn’t all that it appears. This moment took more than one day of competition, more than 140.6 miles. This moment was built upon lap after lap in the pool, mile after mile on a bike, step after step on the road. No crowds. No cheering. No banners. Yet, each part is key in achieving the finish.

You may or may not have a desire to one day accomplish this goal, I do, but what is more important than that is to Be An IRONMAN of Health. Each day more and more people become a statistic, a “disqualified” from the race or worse a “Did Not Finish.” They are pulled off the course and in the race of Health the results can be life altering.

I want to see our patients and people in this community as FINISHERS, as competitors that push each day, not running aimlessly. This effect will bring us all closer to achieving the prize of health and Living Well.

Now: Who do you know that needs a team that will help them be a FINISHER in Health?

Invite them or Sign up and bring them to Dinner With The Doc.

Tuesday, May 19th, at 6:00pm at Alicia's Mexican Grille in Spring.

THIS IS ALSO A CELEBRATION OF 6 YEARS SERVING PEOPLE HERE AT LIVING WELL CHIROPRACTIC!! PLEASE JOIN US WITH A GUEST TO CELEBRATE.

Ten Foods. Our journey against Excess.

We have started on a journey. 30 days. 10 foods. Countless lessons to be learned. This is not a radical diet to slim is down but Ten is a exercise in getting back to the basics and seeing the effect of having little. This was spurred on by Jen Hatmaker and her book, "7". Kat and I have been reading through this book for a couple months and it was some of the action step ideas we were looking for. For our whole family. It is a constant uphill battle to shield ourselves and our kids from the desire for more and more STUFF. Our first step last month was purging possessions. We gave away and got rid of 7 things per day. It is incredible how many things we keep around our home that could be used by others in need. This month we started Food. Ten foods. 

1. Chicken 2. Almonds 3. Eggs 4. Black beans 5. Avocado 6. Cucumber 7. Spinach 8. Sweet potato 9. Apples/oranges 10. Whole wheat bread

We can use olive oil, salt, pepper, cumin, red pepper, red wine vinegar and lemon juice.  

We have a few more foods because we will be doing this with our entire family, all 5 kids. Landon our middle child had the must intrigued/disturbed response of any of the kids when we began explaining what we'd be doing. But as we have gone through the restrictions many people have for food all around the world, he and the others have become more comfortable in becoming uncomfortable. For now.  

Ten. Day one.

Well it's finally here. Day zero was a good day of purging any foods we couldn't eat during Ten. This included enjoying some of our favorite leftovers and barricading the pantry. Thank you Trader Joe's for your paper defense against crackers and chocolate chips. 

Barricaded Pantry

Barricaded Pantry

Day one started off with some whole wheat toast and hot water. Very exciting, I know. It is crazy how your mind plays with you though because as I fell asleep and was woken up by kids and Lilo, all I could think about was the food I could not have. Maybe it was just the crazy combo of foods that ended day zero all combining and joining forces in an attempt to foil our plans. Or maybe I just watch too much Star Wars. 

Last Supper

Last Supper

Overall the day was great. Until 4pm. Then my head started off with a dull ache. Kat and I had been texting back and forth all day in attempts to spur each other on. But here is the reality check for me. That every day, all around the world there are people that would be delighted to have Ten different foods to eat each day. Parents that are constantly hungry but still must go and do hard work to make a meager wage so they can feed their children half a cup of rice or beans. 30 days of Ten won't be easy but if God has taught me anything in my life it's that nothing great comes easy. 

The Reward of Following Wisdom

So in my bedroom I have a bookshelf that is about 7 feet tall. On the shelves are books, random magazines, worksheets and all sorts of other literature. As I walked past it the other day I haphazardly said to Katherine, "One day we're going to take the time to read these books and figure out what all we could have done better."

Wisdom is funny like that. You can have it all at your fingertips, A book you have collecting dust. A podcast that you downloaded but never took the time, while you were driving for 30 minutes to the office listening to mindless music, to listen to. A phonecall that you didn't return. A coffee chat that you blew off....It all does nothing to help you or anyone. You have to follow through.

If I could encourage you to do one thing for your life this week, it would be to follow wisdom. Simple, Biblical, Relevant wisdom. It will change your beliefs. It will transform how you take care of your health. Wisdom will challenge how you use your finances. It will revitalize your relationships. It will change you.

Live Well.

42 Day Challenge: Detox Prep

One week down and it will only get better from here! I am really enjoying hearing about the goals being set for 2014 and feeling the excitement of making it happen. The next phase 14.2 is our Detox Phase. This is one that will challenge you mentally and physically but will be for a great benefit. This will help in setting your body up for success in achieving goals.
DETOX PREP
For three days leading up to your detox diet, try to eliminate: alcohol, sugar, dairy, wheat, artificial sweeteners, trans fats, and packaged, boxed, canned or fast food. Up your intake of raw vegetable salads and lightly steamed vegetables.
You may also want to take this time to rid your kitchen of any foods or beverages that might tempt you during your detox phase.
Plan your menu for the week and make time to grocery shop. If you don’t normally buy organic, check out the Woodlands Farmer's Market for great Local produce. HEB, Kroger and Trader Joe's are other sources as well. 

2) Prevent Caffeine Withdrawal

If you drink caffeinated beverages on a regular basis, you may experience headaches, tiredness and other caffeine withdrawal symptoms. Here are some tips on how to prevent it: 

  • Gradually decrease your caffeine intake prior to starting the diet.
  • Try substituting some of your coffee intake with Swiss water decaffeinated coffee. For instance, try having a cup of coffee that is 75% regular coffee and 25% decaffeinated coffee. Gradually up the percentage of decaf until you're ready to eliminate it entirely. If you have more than one cup of
  • Switch to lower-caffeine green tea, white tea, matcha or oolong tea

3) Drink More Water

Your body needs plenty of water during a detox diet. Drinking lots of water keeps you hydrated and may help flush out toxins, so be sure to drink at least eight glasses of filtered water daily. Also try having a cup of room temperature or lukewarm filtered water with lemon first thing in the morning.

4) Stock up on Tools for Detox Success

Some practices may help promote cleansing throughout your detox diet. Exfoliating your skin with a dry brush, for instance, may help support circulation and prompt the passage of toxins from your lymph.
To enhance relaxation as you detox, consider buying some essential oils to add to your bathwater or use for massage. Incredibly calming, lavender oil may be especially helpful for those suffering from caffeine-withdrawal-related headaches. 
The 14 Day Detox Kit can be purchased from the office or at www.designsforhealth.com. If you order on the website, you'll just need to setup an account with Dr. Dustin Henderson as the referring provider. Search for "14 day detox kit" to find the product you are looking for.

YOU can do this! Plan to start PHASE 14.2 on 1/20/14