With the start of a new year, comes a chance at change. Embrace it and join us in a shift away from fake and back to TRUE!!
Follow Dr. Dustin along as he shares 4 weeks of information to get you the steps towards lifestyle change and not just short term results. Each week will have videos and resources posted online.
FOLLOW US to stay informed!
CLICK HERE TO CHECK OUT ALL OUR COUNTERFEIT HEALTH VIDEOS
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With the upcoming weather and Christmas holiday, here is our schedule for all our locations 12/19-12/30
Monday 12/19: Tamina 8am-11am 3pm-6pm
Tuesday 12/20: Pruitt 9am-12pm
Rhodes 2pm-4:30pm
Wednesday 12/21: Tamina 8am-11am 3pm-6pm
Thursday 12/22: Tamina 2pm-5pm
Friday 12/23: CLOSED DUE TO WEATHER
Monday 12/26: CLOSED FOR CHRISTMAS
Tuesday 12/27: Pruitt 9am-12pm
Rhodes 2pm-4:30pm
Wednesday 12/28: Tamina 8am-11am 3pm-6pm
Thursday 12/29: Tamina 2pm-5pm
Rhodes 2pm-4:30pm
Friday 12/30: Tamina 8am-11am
Back to normal schedule 1/2/23!
One of the critical steps in positively impacting our nutrition is having HEALTHY snacks available and NOT having UNHEALTHY snacks around. This is always the first step I give for families that struggle with kids eating junk food. It may be more difficult to control when they leave your home, but the more we can positively influence and empower them to make HEALTHY choices the better!
•Raw veggies, cut and stored in the refrigerator (carrots, cucumbers, celery, tomatoes, broccoli, peppers, cauliflower, snap peas, and more!)
•Complete Pudding (Mix one packet/ scoop of chocolate or vanilla Complete mixed with a small amount of plant milk to desired consistency.) *Complete is a plant based protein powder. Click here to find out more or order -> COMPLETE POWDER
•Veggies with Hummus or Guacamole
•Fresh Fruit (apples, cantaloupe, melon, pineapple, pears, plums, grapes, oranges, mangoes, berries)
•Apples or Celery & Peanut Butter (use only natural peanut butter)
•Raw nuts or seeds
•Plain oatmeal topped with berries or fruit
•Plain air popped non-GMO popcorn
•Dates, figs, raisins, dried cranberries
•Sliced avocado with sea salt or lemon juice
•Kale Chips (Toss bite-size pieces of kale with light extra-virgin olive oil and sea salt. Ask an adult to help you bake it at 350ºF on parchment paper for 7-9 minutes until crispy!)
•Grilled Peaches (Brush peach wedges with coconut oil or ghee and grill on medium heat for 4 minutes per side. Be sure to ask an adult for help!)
Most importantly, keep it simple!! Experiment and find what works best for you!
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Falls and spills. Birth process. Learning to sit up, crawl, walk, sleep in a big kid bed. Sports. Playing on the playground. Using devices like PS4/iPad/etc. This and so many other Stresses can cause the young spine of a child to get out of alignment. These might not seem like a major problem but remember this old saying,
“As the Twig is bent, so grows the tree”
The sooner we can find these misaligned vertebra, the easier it is to correct them. This is the main reason why I love seeing families come in together.
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!
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!
Instructions:
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.
Dressing
Salad
Instructions
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
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.
THIS IS ALSO A CELEBRATION OF 6 YEARS SERVING PEOPLE HERE AT LIVING WELL CHIROPRACTIC!! PLEASE JOIN US WITH A GUEST TO CELEBRATE.
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.
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
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
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.
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.
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.
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:
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.
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
