Archive for June, 2013

Dinner From the Garden

June 13, 2013 at 5:49 pm · Filed under At Home, Nutrition, Wellness

Written by Carina Sanchez on June 10, 2013

As we are working our way towards those long summer evenings that are filled with lazy lounging and the desire to do anything but turn on a hot stove or oven, we look for alternatives for healthy delicious meals.  Well, here is a summer dinner idea that would be great individually or as a dinner party idea when you are having friends and family over for a meal. Here at Lifetime Wellness Chiropractic we try to offer Paleo options for meals, so in keeping with that spirit, we will do that here, and offer alternative for those wanting some easy tweaks to satisfy anyone’s pallet.

For starters, the appetizers are a wonderful way to get your taste buds ready for the meal that lies ahead. We will begin with a delicious offering of prosciutto wrapped asparagus. This can be served as is or dolled up with additional options or sauces. In reality you can’t go wrong with anything wrapped in prosciutto. Prosciutto is a salt cured, dry aged Italian ham; it has a delicate, buttery texture and is often served thinly sliced. It is much easier to find these days and is often located in the deli section of your local market. PCC offers an organic brand called Applewood Farms Meats  that is delicious. When looking for asparagus you want to look for stalks that are firm to the touch, bright green with tips that are tightly closed. The diameter of the stalks is completely your preference but I think that the thinner the stalks the better, they are younger and I find that they tend to be sweeter. For the appetizer you will need:

3 ounces of prosciutto

1 bunch of asparagus, trimmed

2 tsp. of olive oil

Pepper to taste

Balsamic Glaze:

½ cup balsamic vinegar

1 clove of garlic, peeled and smashed

Cut the prosciutto into pieces that are 1-2 inches wide by 3-4 inches long. Cut the asparagus into even lengths. Wrap 3 asparagus spears with a strip of prosciutto and place on a baking/grilling sheet. Drizzle the bundles with olive oil and sprinkle with pepper, then place on the grill or in a preheated 425º F (220º C) oven for about 10 minutes or until the asparagus has softened. These are great as is or, you can add the balsamic glaze. To make the glaze you put the balsamic vinegar and garlic in a pan and simmer until it has thickened into a syrup like consistency. Remove garlic and drizzle over your prosciutto bundles. If you want to gussy the dish up even more, you can add some goat cheese wrapped inside the prosciutto.

Next on the menu are our main dish and side, we are going to make some velvety gingered butternut squash and a fresh summertime tomato salad. These two are delicious all on their own but if you so choose you there are some very tasty whole wheat rolls at most local market and can be served along side these plates. Depending on the occasion and atmosphere, one could offer up the soup cooled like a gazpacho or warmed for when the sun goes down and the temperature dips. For the two main portions of the meal you will need:

Butternut Squash Soup:

1 butternut squash, peeled and seeded

1 tbsp. olive oil

1 medium onion, diced

½ cup chopped leeks (the white and green parts)

1 tbsp. ginger peeled

5 cups chicken stock

2 tsp nutmeg

Summertime Tomato Salad:

1-2 pounds assorted fresh tomatoes, sliced into wedges

½ cup fresh chopped basil

Vinaigrette:

1 tbsp. balsamic vinegar

1 glove of garlic

3 tbsp. olive oil

Fresh cracked pepper to taste.

Cut the butternut squash into 1 inch cubes. Heat a large pot over medium heat. When hot added olive oil and heat. Once hot add onion and leeks and cook down for about 2-3 minutes. Add is squash, ginger, and chicken stock and bring the whole pot to a simmer, cooking until the squash is tender (about 15 minutes). Once cooked through, carefully pour off stock and reserve. Place the rest of the pots contents into a blender or food processor and blend until smooth. Then pour back into the pot and add stock back in until desired consistency is reached. Add salt and pepper to taste. You can jazzy up the recipe by adding some coconut milk at the end to add a level of creaminess, blend in a peeled and cored granny smith apple for some tart sweetness, or add in some curry spices to kick up the spice level.

For the delectable salad you will place tomatoes and basil in a large bowl. In a mini-chopper or blender combine balsamic vinegar, garlic and olive oil and blend until smooth (you can also wisk by hand but you’ll have to chop the garlic finely). Pour over tomatoes and basil and mix well, pepper to taste. You can also add some fresh mozzarella into the salad for a decadent creamy texture or, you can add some zing to the salad with some thinly sliced red onion.

Last but certainly not least, we have pallet cleansing luscious lemon squares. We are going to offer a Paleo friendly crust however for the non-paleo observers; this would be delicious with a honey graham cracker crust. The lemon custard can be served as just that with a dollop of heavy whipping cream and roughly chopped nuts. We however are going to go one step further and make this into lemon bars (which can still be served with the whipping cream and nuts). Keep in mind that dairy items are not Paleo so, if you are trying to remain strictly Paleo you will have to forgo the whipped cream. You can also change up the citrus and make it orange or grapefruit depending one what you like.

For the crust:

1 cup Steve’s Original Paleo Crunch

¾ cup raw almonds

1 tbsp honey

3 tsp lemon zest

2 lrg eggs

¼ cup coconut oil

¼ cup butter, melted

For the custard:

6 egg yolks

¼ cup honey

Zest of 1 lemon

6 tbsp coconut oil or clarified butter

½ cup lemon juice

For the crust you will need to preheat the oven to 375º F (190º C) and grease a 9 inch by 9 inch baking pan.  Combine the Paleo crunch and the almonds in a food processor and blend until a coarse meal is formed, add in all the other ingredients for the crust and thoroughly mix. Press contents of the processor into the bottom of the baking pan and bake until golden brown (about 15 minutes).

For the lemon custard you will need to combine the egg yolks, honey, and lemon zest and wisk until it is combined.  Add in coconut oil or butter and turn the stove on to medium. Add in lemon juice and continue wisking until the mixture starts to thicken. Remove from heat, strain through a fine sieve and refrigerate until it has cooled completely.

To make the bars, preheat the oven to 350º F (175º C). Spread the lemon custard over the crust and place in the oven. Bake for 10-15 minutes or until the custard looks translucent. Allow the bars to cool completely before you cut them apart.

There are so many options for a tempting summer meal that this is only one healthy option. We’d love to hear some of the options that you have for a delightful summer dinner.

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Are You in Need of a Chiropractic Adjustment? Know What You’re Getting

June 10, 2013 at 4:03 pm · Filed under Chiropractic, Exercise, Posture, Wellness

Written by: Carina Sanchez on June 5, 2013

“… When I began treatment I had tendonitis in my elbow, which had already been treated with three cortisone injections; migraine headaches, neck and shoulder pain and I was having difficulty sleeping through the night. After two weeks of treatment the tendonitis was gone. I’ve continued with treatment and I’m pleased to say that my headaches are under control, my shoulder is nearly 100%, my neck feels the best it has in years, and I’m sleeping again. I’m very confident that this improvement is all due to the care I have received at Lifetime Wellness Chiropractic. Thank you Dr. Denniston for taking such good care of me. You are AWESOME!

                                                                                           ~ Mel L.

Chiropractic care can be scary for people who aren’t sure what they are in for. To be honest the first time I ever went to go see a chiropractor, I was barely able to walk from back and neck pain. I was apprehensive because I had images from some 80’s movie that I had seen where someone comes up from behind and “snaps” your neck. When I sat down in the waiting room, I had this overwhelming desire to run away and avoid an unpleasant situation.  Well as you can probably guess I made it out alive and was no worse for the wear. I felt slightly better and went about my business until the next time I was bent in half and I made my way back to the chiropractors office.

My experience at that office is not unlike an experience that most people have when they see a chiropractor.  It wasn’t until I started to work at Lifetime Wellness Chiropractic that I knew that there was something different, better, more like a partnership in terms of my healing and care. I went through an exam first (yep, for all our patients we know what you go through), the next day the doctor reviewed my findings and together we discussed what the best plan would be as well as the next course of action. The experience was do dramatically different that my first chiropractic experience that I thought to myself, “How is it that other chiropractors don’t feel it is necessary to educate their patients about the need for regular, consistent adjustments not just to feel better but also to maintain the health of the spine and nervous system.” I mean, come on, we’re talking about my spinal cord and all that it services, I wanted to know it all! So, we started with the type of adjustments and techniques I and the rest of you readers might receive here at Lifetime Wellness Chiropractic.

The Activator Technique:

The activator is a small handheld spring-loaded instrument which delivers a small impulse to the spine. It was found to deliver up to 30 pounds of pressure in a quick adjustment to the spine. The activator has a small surface area so it can target very specific areas.

Diversified technique:

The diversified technique is a set of specialized manual adjustment techniques that are tailored to each patients specific spinal adjustment need. It is a set of adjustments mostly comprised of manipulations that have been utilized since the beginning of chiropractic care.

Thompson Drop:

The patient lies on a special table with sections that drop down. The chiropractor uses a precision adjusting table with a weighing mechanism which adds only enough tension to hold the patient in the “up” position the doctor applies a quick thrust at the same time the section drops. The dropping of the table allows for a lighter adjustment without the heavy handed methods that can accompany other techniques.

Active Release Techniques:

An approach to areas of the body that may be compromised by adhesions and restrictions. Active release is a soft tissue system mobilization technique that addresses problems with muscles, tendons, ligaments, fascia and nerves.

Cranial Sacral:

Cranial-sacral therapy, is a form of bodywork focused primarily on the concept of “primary respiration” and regulating the flow of cerebrospinal fluid by using therapeutic touch to manipulate the synarthrodial joints of the cranium.

“What a blessing to have found the team at Lifetime Wellness Chiropractic. I began my journey with the practice when I had headaches that would not go away. I had tried to get help from my doctor, acupuncture, and massage therapy and my symptoms did not go away until I saw Dr. Denniston. From that point on, my health has improved and her team played an important role in a healthy pregnancy that resulted in my little girl. During this pregnancy, my little girl was in a frank breech position for ten weeks heading for a cesarean delivery. The perinatologist said that after many weeks in a consistent breech position, it was statistically unlikely that she would turn for her birth. Well, she did turn on her own, and I believe that Dr. Denniston played a role in that success with the use of the Webster technique. Her encouraging support and chiropractic techniques helped me to have a healthy and relatively back pain free pregnancy. Thanks to the whole team for their caring treatment of each patient. I feel very lucky to have found them.”

~ Megan G

The Webster Technique:

The Webster Technique is a gentle ligament release and adjusting protocol that has shown effective in reducing in-utero constraint.  In-utero constraint is due to the transfer of tension that may exist across the uterine/abdominal area from stress imposed upon it from surrounding ligaments and improper sacral (pelvic) position.  In-utero constraint has been associated with a high incidence of fetus’s that are in breech or fetal position.  Expectant mothers are often referred to doctors of chiropractic who are proficient in this gentle technique.  If in-utero constraint is determined to be present, the Webster Technique is administered to relieve the restraining forces, thus allowing the baby to establish the preferred head-down position.

PNF Stretching:

“Proprioceptive neuromuscular facilitation” or PNF stretching, is a stretching technique used in clinical environments to enhance both active and passive range of motion with the ultimate goal being to optimize motor performance and rehabilitation.

Manual Traction:

Traction is a procedure where force is applied to a part of the body in an effort to stretch soft tissue or separate articular surfaces. Traction forces promote mobility, and approximation of joints promotes stability. It separates or stretches spinal segments and/or extraspinal joint surfaces.

Massage:

Massage has been shown to increase circulation to not only the muscles, but the whole body. Massage helps promote faster recovery time and healing, help prevent injuries, help strengthen the immune system, and much more.

I know that when I go into the office and have an adjustment, the adjustment will be tailor made for me and my nervous system needs. Oh, and by the way, since sticking to my chiropractic care plan (for the most part) I have had extremely minor adjustment needs and those that I do have are usually a result of to much over exertion during the weekend (ahem…yard work). But, every time I go in for an adjustment I know that I’m going to feel immensely better afterwards.

For more information about each technique simply double click on the type of technique and you will be directed to a website that can describe the technique in more detail. Youtube is also a great resource in allowing you the opportunity to see many of these techniques performed by chiropractors.

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Water, I Need Water…

June 3, 2013 at 4:28 pm · Filed under At Home, Nutrition, Wellness

If you drink out of a refillable water bottle, then most likely you already know about its many benefits. Reusable water bottles help the environment, and they also help you to meet your daily water needs. Finding exactly the right water bottle for you can be a process; there are so many options available from hard plastic to metal. Once you have found that water bottle that is right for you, how often do you have to clean it and what’s the best way to do get it clean?

I have been wondering the exact same thing, when I realized I probably hadn’t formally rinsed out or dish-washed my metal water bottle in about a week. Oh I had rinsed it out and swished some water around in it; I figured it was probably clean enough. However, after staring at my water bottle and imagining all the germs and microorganisms that were crawling all over the bottle I decided I needed to do a little research, to find out exactly how often I should be washing out my water bottle. So, I searched the web for how frequently to wash out reusable water bottles. As usual, the internet gave me some inconclusive results. I found a lot of discussion forums where people’s responses ranged from every few hours to once a month to every two years and onward.

After a bit more digging and some changes to the search field, I found that the general consensus is that you should probably give your water bottle a rinse at the end of each day of use. To do this, you can rinse the bottle and cap under the faucet with warm water and a little bit of soap; you can substitute soap and water for vinegar, or baking soda and water, if you want to, then let bottle air dry with the top off.  Also every couple of days one should do a more thorough cleaning with a bottle brush and hot soapy water. Many, but not all water bottles are dishwasher-safe, particularly when placed on the top rack of a dishwasher, to find this out, check the care instructions for your specific water bottle by checking on the manufacturers website. As a general rule, many of the bottles that are insulated or painted are not dishwasher safe.

Another great tip that I heard about was to fill my water bottle up with hot water and then drop a denture cleaning tablet into the water and let the bottle sit over night. Then in the morning you simply dump out the water, wash the lid and ridged rim with soapy water and rise thoroughly. Then you are ready for some water drinking action.

After I thought about how infrequently I previously had cleaned my water bottle, I started looking at all those metal ridges on my water bottle they are probably just an open habitat for bacteria, germs, and viruses to get comfortable, grow and call home. I quickly went to the sink and cleaned out my water bottle. The disease filled germ fears dissipated (I firmly believe that these germs could have turned me into a zombie), plus, the water tasted a whole lot fresher, too.

For more information on the debate between plastic or metal water bottles we have some informational websites available:                                                                                                                                          http://www.culligannation.com/blog/drinking-water/the-great-water-bottle-debate/

http://cornellsun.com/section/science/content/2011/09/21/water-bottle-debate-plastic-or-metal

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