With berries in full swing and the temperatures rising, we thought it would be a great idea to post a refreshing recipe for a delicious salad! This recipe is from The Whole Life Nutrition Cookbook, written by two local nutritionists. Come in to our office today to get your very own copy of this wonderful cookbook!

Salad:

8 cups mixed greens
2 cups mixed fresh berries (strawberries, blueberries, blackberries, salmonberries, thimbleberries, raspberries)
1/2 cups hazelnuts, roasted
3 to 4 green onions sliced into rounds

Dressing:

1/4 cup extra virgin olive oil
3 tablespoons red wine vinegar
1 to 2 tablespoons honey
1 tablespoon sea salt

Directions:

1. Rinse and dry the green, place into a large salad bowl. Rinse and dry the berries. If using strawberries then slice. Place berries atop the greens. Chop the hazelnuts and add them to the salad along with the green onions.

2. To make the dressing, place all ingredients into a glass jar, and shake well. Pour over the salad just before serving.

*NOTE: To roast hazelnuts, preheat oven to 350 degrees F. Place nuts into a shallow baking dish. Roast in the oven for about 10 minutes. Remove and let cool on a plate before chopping.

 Enjoy!

Secrets to “Sky high Health”

1)     Hydrate, Hydrate, Hydrate! Air travel dehydrates a body much more rapidly then normal activity due to the forced air circulation. Hydrating more often the day before, the day of and the day after long plane travel is essential. While traveling also consider forgoing the alcohol, coffee and soda options. These beverages can further dehydrate you and make you more susceptible to fatigue and immunosuppression.

2)     Support: Make sure you place a small pillow behind the small of your back for the duration of the flight. If you have wee legs make sure you use your briefcase or carry-on to provide a foot rest. Thighs that are pressed into the seat too firmly, due to improperly supported feet, can result in circulation issues and cramping.

3)     Move! My recommendation is to get up and move at least every 90 minutes if not more frequently. Poor seat structure and immobility can lead to leg cramps, back pain, irritability and mental fogginess. Did you know that through a concept of “propriocetion” simple movement of your spine stimulates nerve pathways that control mental clarity, immune function, blood flow and feelings of wellbeing? When your spine doesn’t move for long periods of time all of these essential functions are slowed or stopped.

4)     Dietary recommendations: An airplane is a festering colony of bacteria and viruses. You do not want to witness what I saw on TV regarding what can be colonized off a seatback tray! Try taking 1000mg of Vitamin C every four hours on the day that you fly. Also consider Melatonin if you suffer jet lag. Melatonin is an excellent way to help you transition to your new or old time zone. There are many other immune boosting supplements that you can discuss with your chiropractor if you are interested.

5)     Food: Consider lowering your sugar intake for a three day period on either side of your flight. Sugar is a lethal immunosuppressant. Pack your own snacks to insure healthy, non-contaminated ingredients that you can feel good about. Eat lots of fruits and veggies for natural immune boosters and antioxidants.

6)     Seat Exercises: Every fifteen minutes or so try one of these seat exercises to stimulate blood flow and muscle contraction so you are not stiff upon arrival.

• March in place getting knees up as high as your seat arrangement will allow.
• Perform ten to twenty “butt squeezes” holding each one for a count of ten
• Push your head back against the seat while tucking your chin. Hold each “chin tuck” for counts of ten.
• Perform gentle neck stretches by dropping your head side to side and then forward and holding each stretch for a count of ten.
• Twist your body at the waist as far to the left as you can go and hold for counts of ten. Also perform this spinal twist to the right side.
• Grasp one knee and pull it as close to same side shoulder as possible for a count to ten and then take same knee and pull it to the opposite shoulder for a count of ten.

7)     Lavatory Exercises: (No, I am not kidding!) Walk inconspicuously to the back of the plane. I have found the attendants to be quit amenable to me standing practically in the gallyway in order to do a couple of stretches. If this is absolutely impossible you can perform most of these from inside the confined space of an airplane bathroom. (Except the Horizon flight to Portland, that bathroom is small!)

• Standing, bend over and hang as far as you can to approximate your toes. This is excellent for blood flow and stretching your hamstrings.
• Stand up on your toes and then rock back on your heels several times.
• Grasp your ankle from behind and bring it toward your same side butt muscle. Excellent stretch for the front of the thighs. Hold for counts of twenty and repeat on the other side.
• Side-bend, running your fingers down one outside seam of your pants and then the other. Hold each stretch for a count of twenty.
• Finally, WIGGLE. I mean it! Wiggle around as much as you can like you have ants in your pants. Any movement will stimulate blood flow and proprioception to your brain.

Sleeping: If you choose to sleep on a flight make sure your head is properly supported and does not have the opportunity to flop from side to side. A U-Shaped pillow can be a most helpful carry-on. Don’t forget your low back pillow placement mentioned above.    Eye-masks and ear plugs also help with a more restful sleep.

My husband and I love to travel. I find however, he meanders off frequently when I start my yoga stretches on the floor of the airport prior to boarding, and I suspect he pretends he doesn’t know me when I board with three one point five liter bottles of water, several doses of Vitamin C, homemade healthy snacks, melatonin, and a small pillow. I would say however, he does appreciate the infrequency of health issues that we suffer as frequent flyers.

While icing at home it is important to use a Blue Gel Pack (conveniently sold at our office should you need to purchase one) not frozen vegetables as the water content is insufficient to keep the pack cold for thirty minutes.

When icing your body will go through 5 different phases which are; COLD-BURN-ACHE-PAIN-NUMBNESS. You want to get to the numb phase of the process in order to achieve the therapeutic benefit. 

Ice for thirty minutes and than remove the ice pack to let your body warm back up to room temperature and re-apply the ice as needed.

If you should feel any tenderness or soreness after an adjustment, that can be normal. When a part of your spine is manipulated, the muscles surrounding that area inflame as a natural defense to protect themselves. Applying ice will constrict blood to that area and reduce the inflammation and as a result reduce the tenderness or soreness you are experiencing.

Should you be in immediate need of an ice pack and are not able to buy one you can make your own by taking a dish towel and soaking it in water, ring it out and place it in a zip-lock bag and place it in the freezer.

http://isandbeyond.com/2010/04/yellow-pants/

For a fun birthday celebration on April 6, 2010, Dr. Denniston and staff celebrated with a unique mascot (please see the tennisball), lunch at Purple in Bellevue and lots of fun gifts! Please enjoy the photos and feel free to comment!

From the minute we open our eyes for our day we immediately start to process thoughts. For example:

“Take a shower”
“Brush Teeth”
“What will I have for breakfast?”
“What a beautiful morning!”
“Time to wake the kids.”

Out of all of the thoughts that we process through our minds, roughly two-thirds to three-fourths are negative thoughts. Everything from “I’ll never finish this on time” to “I look fat in this”. Whether it’s big or small, negative thoughts will take a toll on our subconscious and eventually our conscious thinking. Negative thoughts can undermine our ability to do what we would like and to feel good about what we are doing.

For example, one morning I awoke to the lovely sounds of birds chirping and sun rays glowing in from between the blind slats. I immediately thought to myself, “what a beautiful morning!” As I rolled over to check the time I realized I had slept through my alarm and was 35 minutes late getting ready for work. I bolted upright in bed, threw off the covers and hurriedly climbed out of bed nearly sprinting to the bathroom to begin my rushed day, thinking to myself “great! Now the whole day will be one big rush!”. The morning proceeded in a panic; the clothes I thought about wearing were not dry, my hair was not cooperating, I burnt my toast, etc…

As I was driving to work, I hoped I would make every green light on the way. Naturally every light I approached turned red. Once I pulled into the office parking lot, found a parking space and put the car in park, I looked at the time and realized that I was actually 10 minutes early! “Phew!” I thought to myself. I looked in the rearview mirror (last minute double check on my hair and make up) and I saw wrinkled lines and a straight line across my lips, not a very friendly way to walk into a spa-like atmosphere in a Chiropractic office. I closed my eyes took several deep breaths and I decided that by reflecting, re-framing and recommitting I was going to take back the control of my day.

Using these three steps to re-frame my mind not only changed my whole attitude for the day, it also helped me de-stress, effectively handle different stressors through the day and overall I felt satisfied and good about myself. By the time I got through the work day and was at home, I exalted a great deal of accomplishment and pride for I had a great day!

REFLECT:

Take a moment to perform an objective assessment of the situation. You might be thinking “Ill never make it to work on time” or “I’ll never get this project completed on time!”. Think to yourself, “Will the world stop turning? Will I be marked as lazy?” Chances are the answer is “No”. So now you move on to the next step.

RE-FRAME:

Decide how you will view the situation in a more rational or more productive way.

Would it be detrimental to postpone something you had intended to do?

If you’re worried about letting someone down, is that a rational fear?
(Remember, people are generally more forgiving of our human nature than we are of ourselves)

If you’re disappointed in yourself because you are not moving towards a goal, than stop and take the time to reflect on the progress you have made so far.

RECOMMIT:

Choose to recommit yourself to the vision you have for improving your day/situation/life. Refocus your energy on the actions you need to take to move towards that vision. Once you do, you won’t have time or energy to waste on what ISN’T working you will be consumed by thoughts on what IS working and how to proceed to the next step towards your ultimate goal.

So all in all, the moment you start to think those nasty negative thoughts or you start to feel like you are losing control of your day, go for a 10 minute walk or shut the door to your office, close your eyes and remember; Reflect, Re-frame and Recommit your mind, body and soul to positive thoughts and feelings to turn your day around!

FOR MORE INFORMATION:

To learn more about negative thinking please visit:

www.sentientdevelopments.com

To find helpful information about your specific way of negative thinking and suggestions on how to be a positive thinker please visit:

www.about.com/od/professionalhelp/a/distortions_2.htm

Megan Veenhuizen

Statistics provided by George Dvorsky: Canadian Futurist/Consultant
3 step process provided by: Applied Insight
Suggested positive thinking strategies provided by: About.com

Below I have included 3 different recipes for your sampling pleasure to get a taste at what this book has to offer! Please enjoy!

BROWN RICE CRISPY TREATS: **Dr. Denniston’s Favorite**

Ingredients:

• 2-3 tablespoons virgin coconut oil
• 1 cup brown rice syrup
• ¾ cup almond butter or unsalted peanut butter
• 1 teaspoon vanilla
• 6 cups Brown Rice Crispy Cereal

Optional Ingredients:

• ¼ cup sesame seeds
• ½ cup pumpkin or sunflower seeds
• ½ cup chopped nuts (cashew, almond, walnut)
• ½ to ¾ cup raisins or dried cranberries

Optional Topping:

• Organic dark chocolate

Ingredient Tip:

• If you are gluten sensitive then be sure to use a rice crisp cereal that is gluten-free, as some brands do contain barley malt which contains gluten.

1. Put coconut oil into a medium-sized saucepan and heat over medium heat. Add brown rice syrup and almond or peanut butter. Heat until tiny bubbles form, stirring constantly with a wire whisk. Immediately take the pot off the heat and add the vanilla. Stir again.

2. Place brown rice crispy cereal into a large bowl and add any of the optional additions. Pour the hot rice syrup mixture over it. Immediately mix together with wooden spoon.

3. Pour mixture into a 9×13 inch pan and press mixture flat. You may need to place a little coconut oil or water on your hands to the mixture won’t stick to them.

4. If you would like to add the chocolate topping, then take desired amount of dark chocolate and place into a heavy-bottomed saucepan over very low heat. Heat until completely melted, stirring occasionally. Then pour over top of crispy treats, spreading evenly with the back of a spoon. Sometimes I top half of the pan with chocolate and leave the other half plain. Cool completely before slicing into bars.

• Makes about 15 squares

CHEWY CHOCOLATE CHIP COOKIES:

Ingredients:

• 1/3 cup softened virgin coconut oil
• ¼ cup maple syrup or agave nectar
• 2 tablespoons whole cane sugar
• ¼ teaspoon sea salt
• 2 teaspoons vanilla
• 1 cup brown rice flour
• ¼ cup tapioca flour
• ½ to 1 cup raw cashews, ground
• 1 teaspoon baking powder
• 1 teaspoon xanthan gum
• organic chocolate chips, optional

1. Preheat oven to 350 degrees F.

2. Place coconut oil, maple syrup, sugar, sea salt and vanilla into a medium bowl and blend on high with electric beaters for about 2 minutes.

3. Place cashews into a coffee grinder and grind until finely ground.

4. In a separate bowl, mix together the brown rice flour, tapioca flour, coconut, ground cashews, baking powder and xanthan gum. Pour the wet ingredients into the dry and mix together with an electric mixer until well combined. Add water, one tablespoon at a time, if mixture seems to dry. Fold in chocolate chips if desired.

5. Grease cookie sheet with coconut oil. Form dough into balls then gently flatten between the palms of your hands. Place on the cookie sheet. Bake for 12-15 minutes. Cool on a wire rack. Cookies will be somewhat crumbly when hot and will harden as they cool.

• Makes 1 dozen cookies

WHOLE ROASTED ORGANIC CHICKEN with lemon and herbs:

Ingredients:

• 1 whole organic chicken, 3 ½ to 5 pounds
• 1 small onion, chopped
• 3 gloves garlic, chopped
• 2 stalks celery, chopped
• 1 small lemon, cut into chunks
• handful of fresh parsley, chopped
• ¼ cup chopped fresh herbs (rosemary, thyme, marjoram)
• 1 tablespoon extra virgin olive oil
• 2 teaspoons Herbamare or sea salt

1. Preheat oven to 450 degrees F. place chicken in a clean sink and rinse, inside and out. Then place in a 9×13 inch glass baking dish.

2. In a small bowl, mix together the remaining ingredients. Place some of the mixture into the cavity of the chicken and the rest sprinkled around the chicken on the bottom of the pan. Add about ½ inch of water to bottom of pan. Sprinkle the top of the chicken with Herbamare or sea salt, freshly ground black pepper and some extra virgin olive oil.

3. Place chicken into preheated oven and roast at 450 degrees F for 15 minutes; this seals in the juices. Turn down heat to 325 degrees F and continue to roast for 1-1 ½ hours or until juices run clear. Baste throughout cooking in time to keep moist.

4. To test for doneness, pull the thigh away and check for clear juices. If they are still a little pink, then the chicken needs more time. You can also use a meat thermometer to test for doneness. Insert it at the thickest part of the thigh, it should read about 180 degrees F when fully cooked.

5. When chicken is done, place onto a platter to carve. Pour juices from pan through a strainer and into a small pot. Whisk about 2 tablespoons of arrowroot powder with a little cold water in a small bowl then add to the juices and whisk together. Simmer over low heat while whisking until the gravy thickens. Add salt to taste.

• Serves 4 to 6

H-HIGH FIBER
Fiber can improve digestive function, help lower heart disease risk, help reduce cancer risk and help you lose weight. In addition, fiber helps to maintain healthy cholesterol levels and maintain normal blood sugar. Nearly every poorly functioning digestive tract will benefit from an increase in fiber. When fiber enters the digestive tract, it interacts with the other goods and substances you consume. Toxins you ingest, that might otherwise be absorbed, are ushered out of the body. In addition, the beneficial bacteria (probiotics) living in your digestive system which boost your immunity, feast on fiber and multiply to your benefit.
Experts recommend 25-35 grams per day. That’s equivalent to up 15 servings of fruits, vegetables or grains. The best way to receive your fiber is through your diet. If you don’t eat that many servings, make sure that you take a fiber supplement that contains a natural balance between insoluble and soluble fiber. This means it is formulated with the same insoluble (75%) to soluble (25%) ratio that fruits and vegetables typically provide. Each type of fiber is important to your health. Soluble fiber, which dissolves in water, helps to absorb intestinal and liver toxins. Insoluble fiber is roughage that sweeps the colon free and promotes regular bowel movements. The easiest way to mimic the natural balance between soluble and insoluble fiber is by taking a flax based fiber. Flax provides roughly the same natural balance found in a health diet. Avoid fiber supplements containing psyllium which provides the opposite of natural balance. Always try to choose organic fiber sources, whether it is from fruits and vegetables, sprouted grains or fiber supplements. Add ground flaxseed to your leafy green salads to enhance your fiber intake.

O-OMEGA 3 OILS
EFA’s are a form of polyunsaturated fat (good fat). They are essential for optimum immune and nervous system function, digestion, circulation and metabolism. They nourish tissues such as the brain, heart, eyes, kidneys and promote brain health and development. EFA’s aid in healthy hormone balance and promote a positive mood. The three types of EFA’s are; Omega 3, Omega 6 and Omega 9. All three are vital; however, we are most deficient in Omega 3.
It is recommended that at least 2 grams of Omega 3 oils be consumed per day. {Omega 3 (EPA’s and DHA’s) both of which are found primarily in oily, cold water fish such as; tuna, salmon, mackerel, halibut and herring. The third type of Omega 3 is ALA and is found in dark leafy green vegetables such as; walnuts, flaxseed oil and certain vegetable seed oils.}
ALA is the easiest to implement in the diet. EPA’s and DHA’s are the most difficult to implement as both are obtained primarily from fish. The unfortunate truth is that there is significant evidence showing that many fish are contaminated with mercury and, as a result, can be harmful if eaten regularly. The easiest and safest way to make sure you are ingesting the recommended amount of Omega 3 oils is to use a high quality fish oil supplement. The major advantage of this is the purification techniques that are used in some Omega 3 supplements to insure that they do not contain mercury, PCB’s and other contaminants. The other advantage of a fish oil supplement is cost. It is actually cheaper to implement the supplemental form into your diet than it is to eat salmon every day. The most important ingredient, when considering a fish oil supplement is Lipase. Lipase is an enzyme that helps to digest fats and therefore maximizes the absorption of the Omega 3′s. (An excellent high quality, pharmaceutical grade fish oil is supplement is Omega Sufficiency by Innate Choice.

P-PROBIOTICS
The definition of Probiotics is “For Life”. Probiotics are live microorganisms within the digestive tract. They are beneficial bacteria meaning that they confer a health benefit to their host. Probiotics maintain healthy immunity and create an “unfriendly environment” for potentially harmful bacteria and yeast. They promote healthy colon cells, digestion, regularity and intestinal detoxification. Probiotics make use of essential nutrients that would otherwise pass through the body undigested.
It is essential to maintain a healthy balance of Probiotics. The two most prevalent are Lactobacillus and Bifidobacteria. Your intestine contains both good and bad bacteria. A healthy bacterial balance is 80% good bacteria and 20% bad bacteria. If the balance is off, your health can suffer. The consequences of an imbalance include; diarrhea, excessive gas, yeast overgrowth, weakened immunity, lactose intolerance, poor digestion, complex carbohydrate intolerance and skin disruptions.
There are two considerations to take into account when choosing a quality Probiotic. First, the formula should contain Lactobacillus and Bifidobacterium. Lactobacillus is found primarily in the small intestine while Bifidobacterium is most prevalent in the large intestine. Choose the Probiotic formula that contains high amount of both in order to support both the small intestine and large intestine. Second, as we age, the Probiotic population in our intestine decreases. It is important to increase Probiotic intake by choosing an age specific supplement. (A suggested Probiotic source is Probiotic Sufficiency by Innate Choice.)

E-Enzymes
Enzymes are protein-based substances that are essential for every function in the human body. In the digestive systems, enzymes break down food into the nutrients that feed the body. If you do not have enough enzymes, the digestive process will suffer as will the health of your body as a whole. Enzyme production occurs naturally within the body as well as during consumption of raw foods. Unfortunately, many foods are depleted of their natural enzymes, through processing and cooking. In addition, enzyme production decreased as we age. Without the essential enzymes for proper digestion, the body is unable to break down the necessary absorbable nutrients and we are unable to receive the benefit of the foods we eat. Poor digestion presents in a variety of ways; bloating, gas, heartburn and fatigue after eating. If you are experiencing these symptoms, it is likely that you have too few enzymes to properly digest the food you are eating.
Two rules should be applied when choosing a quality enzyme supplement. First, the enzyme should be plant based. Second, the enzyme should contain a variety of enzymes in order to digest every type of nutrient we eat in our food including; fats, starches, dairy, plant, vegetable material (cellulose) and sugar. Each nutrient type is digested best by specific enzymes that are designed to break that nutrient down. PCC and Whole Foods both have excellent sources for enzymes.

* Article information taken from Brenda Watson’s HOPE formula. Downloadable starting guide can be obtained at: http://www.brendawatson.com/library/attachment-library/HOPEGSguide.pdf

Sacral misalignment causes the tightening and torsion of specific pelvic muscles and ligaments. It is these tense muscles and ligaments and their constraining effect on the uterus which prevents the baby from comfortably assuming the best possible position for birth. The Webster Technique is defined as a specific chiropractic analysis and adjustment that reduces interference to the nerve system and facilitates biomechanical balance in pelvic structures, muscles and ligaments. This has been shown to reduce the effects of intrauterine constraint, allowing the baby to get into the best possible position for birth.

Dr. Larry Webster, Founder of the International Chiropractic Pediatric Association discovered this technique as a safe means to restore proper pelvic balance and function for pregnant mothers. In expectant mothers presenting breech, there has been a high reported success rate of the baby turning to the normal vertex position. This technique has been successfully used in women whose babies present transverse and posterior as well. It has also successfully used with twins. Any position of the baby other than ROA may indicate the presence of sacral subluxation and therefore intrauterine constraint. At no time should this technique be interpreted as an obstetric, “breech turning” technique.

It is strongly recommended by the ICPA instructors of this technique that this specific analysis and adjustment of the sacrum be used throughout pregnancy, to detect imbalance and optimize pelvic biomechanics in preparation for safer, easier births. Because of the effect the chiropractic adjustment has on all body functions by reducing nerve system stress, pregnant mothers should have their spines checked regularly throughout pregnancy, optimizing health benefits for both the mother and baby.

The International Chiropractic Pediatric Association offers classes of instruction and issues its qualified attendees a Certificate of Proficiency in the Webster Technique. Only those doctors on our site maintain recognized certification status with the ICPA.

All information in article taken directly from the ICPA4kids.com website. Check this site for more research on the benefits of chiropractic for you children.

If you have any further questions about the Webster Technique, it’s benefits and success rates please feel free to contact our office at 425-392-7334. We would be happy to share any information that we can about this noninvasive and extremely effective technique.