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Building Healthy Humans

noreply@blogger.com (Dr. Pia) — Mon, 12 Jan 2015 20:38:00 +0000

“Regeneration” The Process of Renewal and Replacement"

We have often heard the term “ The Body can heal itself”. Daily we are building a new body. Our bodies break down constantly and we see this every day as our skins sloughs off dead cells or we lose a few hairs as we brush or comb our hair. These are just a few of the many examples of renewal and replacement.

Each day the body, which consists of 80 to 100 trillion cells, breaks down at a rate of 24 billion cells a day. These cells need to be replaced at the same rate and supplied with the right nutrients in order to rebuild and have constant renewal. If not we have a process called Degeneration. We need to provide the body with the right building blocks to renew and replace and regenerate. To carry on the life process, each of the 80 to 100 trillion cells must digest and construct food, excrete waste, repair themselves and carry on a number of other essentials. Every cell needs whole foods, clean water, and clean air. Therefore I would like to re-state the above term “ Given the right environment and the right nutrients the body has the power to heal itself.”

In 1932 Dr Francis M. Pottenger conducted a famous study in nutrition using cats. Dr Pottenger used the cats to study an adrenal hormone extract he was making. The cats underwent adrenalectomies, and in his efforts to maximize the preoperative health of his cats he fed them cooked meat and scraps along with cod liver oil. His friends kept donating cats to his experiments and so he had to look for additional food supplies. He began to give some of cats raw meat scraps and other foods that closely resembled their natural diet and he noticed that the cats on the diet of raw food were far healthier than the ones who ate the cooked food. This startling contrast in the health of the cats prompted Pottenger to find the answers to a variety of questions that could be important to the impact of diet and optimal human health.

The Cat Study included several generations of cats. Healthy cats were given a natural diet of raw food and cod liver oil, making them the control group. The cats he called the deficient group were placed on a diet of unnatural foods for cats which including cooked foods. The cats on the diet of cooked food soon became unhealthy, weaker and less vigorous. Cats born to the deficient cats became weaker and less healthy each generation thereafter. As a result there were never more than three generations of deficient cats because they could not produce viable off spring. There is a light at the end of this tunnel. Some of the first generation of deficient cats were placed back on an optimal diet and soon became more healthy and thrived. Pottenger went on to conduct many more experiments and wrote this definition regarding the optimal diet. “ The optimal diet is one that provides man with the nutrients essential to regenerate his body cells; to enable him to mature regularly as determined by normal osseous, physical and mental characteristics; to resist disease; to reproduce his kind”

Our diets have undergone a marked change since the 1950’s with the invention of the TV dinner, the original fast food and unfortunately the beginning of the well intended school lunch programs for our children full of cheap highly processed grains with very few fruits and vegetables. Scientists also began to find ways to add chemicals and preservatives to our food to prolong the shelf life and farmers began the process of fattening their livestock with altered grains instead of natural grasses etc. With these and other changes our consumption of simple carbs and sugar increased dramatically.

Today 95% of Americans drink soda. This is quote from The Department of Nutrition and Food Studies “ In 1970 the average soda consumption per year per person was 22.2 gallons. In 1999 that number more than doubled to 56 gallons per year.” Today the average American drinks 557 -12oz cans of soda per year. Soda provides most people with 7% of their caloric input a day. It is the highest percentage of any given food source.

This is just one example and there are many more of how our population is slowly degenerating and not surprisingly we see the increase of lifestyle diseases such as obesity, diabetes, metabolic syndrome, allergies, asthma, autoimmune dysfunction etc.

Here’s the good news “ The body can regenerate and repair if given genuine replacement parts and the time to heal. It is possible to reverse the process of degeneration. Each cell, tissue, and organ in your body is in the process of replacing itself every day, month, and year. The health of each organ is determined by making the correct nutrients available to repair and regenerate at the cellular level.

Good nutrition begins with food from a good source. Eat whole foods particularly fruits, vegetables, beans, nuts and grains. Ensure that your source of animal protein is free range or in the case of fish, wild. Choose good fats, like olive oil, flax seed, avocados, and butters, and drink plenty of filtered water each day. Shop at local farmers markets, whole food centers, ethnic stores or plant your own garden. Read labels and buy food that has not been altered from its original state.

Let’s take the steps we need to today to improve our health and the health of those around us so that we can ensure we live a healthy and long life and that our children and grand children also enjoy that legacy.

HOW TO MAKE THOSE RESOLUTIONS STICK

noreply@blogger.com (Dr. Pia) — Tue, 30 Dec 2014 23:44:00 +0000

Many people have resolutions on the brain during this time of year. But it’s one thing to set goals — network more, learn to meditate, or get better at writing — and quite another to actually accomplish them. What are the right kinds of resolutions to make? How do you stay motivated? How do you turn your intentions into reality?

What the Experts Say
A lot of people set personal and professional goals this time of year butvery few succeed. That’s because we often “set goals that go against our nature,” according to Tomas Chamorro-Premuzic, professor of Business Psychology at University College London (UCL) and the author of Confidence. “We all have predispositions, character traits, and habits that we have built over many years,” he says. “Most of our New Year’s resolutions and goals involve breaking these patterns, which is very difficult to do and requires a lot of work.” So you have to be deliberate and strategic about setting goals and staying on track. “It’s important to have focus,” says Joseph Weintraub, the founder and faculty director of the Babson Coaching for Leadership and Teamwork Program. “You need to set the right goals within the right timeframe.” Here are some pointers on how to make your resolutions stick.

Be realistic
This is the time to “think small”— both in terms of the number of objectives and the timeframe in which you plan to accomplish them, according to Weintraub. He recommends setting no more than three goals — more than that is “too overwhelming” — with a deadline of a year or less. “For most companies and individuals, it’s hard to think five years ahead,” he says. Be ambitious — but not overly so, adds Chamorro-Premuzic. Choose things that challenge and stretch you but aren’t impossible. Also, make sure you’re setting “a goal that matters and is relevant” to you. “It’s so much work to create change, you have to really want it,” he says.

Focus on the positive
While at least one of your goals ought to involve developing an area of weakness, Weintraub cautions against getting hung up on self-improvement. “Too often we focus on what we need to do better,” he says. Instead: “Consider things you’re good at and set goals that leverage those strengths.” Say, for instance, you’re a strong writer or an effective public speaker; you should create goals that involve helping colleagues sharpen their presentations skills or using your writing abilities to earn a promotion. Your ultimate aim is to “move your organization forward and propel your career,” he says.

Commit publicly
Once you’ve decided on your goals,write them down and share them with others, including your manager, peers, direct reports, and friends and family. “When you make your goals public, you’re committing to them,” says Chamorro-Premuzic. Openness also enables others “to hold you accountable.” Weintraub explains that candor is especially important when your goal has an immediate impact on the people you work with. If, for instance, your goal is to reduce your micro-managerial tendencies, explain to your team that you will be delegating more often. “Tell people: ‘This is what I’m working on and here’s how I am trying to do it,’” he says. “Be explicit and overt about your intentions.”

Create a plan of action
To accomplish any goal — personal or professional — you need a step-by-step strategy. After all, says Weintraub, you wouldn’t expect to succeed at losing weight without systematically changing your eating and exercise habits. So “you need to think about tactics. Ask yourself: What actions do I need to demonstrate to accomplish this?” If your goal is nebulous — say, for example, to develop a more trusting relationship with your direct reports — you’ll need to think about specific behaviors that will help you, such as taking each of them to lunch individually and engaging with them on a more personal level. “And if you’re not seeing results,” says Chamorro-Premuzic, “you should also have a Plan B.”

Recruit support
An encouraging and supportive network is critical to reaching your goals, says Chamorro-Premuzic. Your support system could include colleagues, mentors, your significant other, a professional coach, or even peers outside your organization. They can be both your cheering squad and sounding board. “They will motivate you and encourage you, and when your morale is low, they will boost it.” Your support system will also help “reinforce that your goals are important to you and your career,” adds Weintraub. “The more you engage others in the process, the more likely you are to accomplish the goals you set for yourself.”

Set milestones
When you launch into working toward a new goal, you feel inspired and energized. But as the weeks and months trudge on, that initial excitement wanes, and it can be a struggle to find the time or motivation for it. To ease this problem, work toward short-term targets that bring you closer to your end goal. The success you achieve along the way should help you feel good about “the incremental progress” you’re making, says Chamorro-Premuzic. “You want to see change in a positive direction and small improvements,” he says. “The point is not to get better than others, it’s to get better than the old version of yourself.” To stay on track, “you need regular signals” that reinforce what you’re working toward, says Weintraub. It could be a reminder on your smartphone or a recurring “meeting” on your calendar where you “take the time out of your day to think about what your goals mean to you and your career.” At a practical level,” says Weintraub, you need “simple things to keep you going.”

Keep perspective
Nothing elevates cortisol levels like an approaching deadline. In some ways, the stress works in your favor, according to Wientraub. “It helps you focus on the goal,” he says. “It’s like when you know your doctor is going to put you on the scale at your next checkup, or when you know your boss is going to ask you about the status of a project at your next team meeting.” But while stress can drive performance, it’s important that you “don’t lose perspective” when unforeseen circumstances arise. “Don’t be too harsh on yourself,” says Chamorro-Premuzic. “You don’t want an unhealthy level of obsession about reaching your goals.” If a colleague needs you on a project or your personal life becomes unexpectedly complicated and completing your goal within the given timeframe becomes too difficult, cut yourself some slack. And don’t forget Weintraub’s golden rule of goal setting: “Strive for excellence, but sometimes good enough is good enough.”

Do:

Create goals that leverage your existing skills to move your organization and career forward

Share your goals with others and ask for support and encouragement when you need it

Create milestones along the way that help you appreciate the incremental progress you’re making

Don’t:

Become overwhelmed by a long list of goals; focus on no more than three at a time

Set yourself up to fail; create goals you can reasonably achieve

Beat yourself up if you don’t meet every deadline; recognize when what you’ve done is good enough

Written By Rebecca Knight and HBR.

Do Cleanses Really Work?

noreply@blogger.com (Dr. Pia) — Thu, 18 Dec 2014 23:57:00 +0000

Are you feeling like you had a little bit too much Holiday fun? Or do you just want to start the year off with a commitment to being healthier in 2015?

What ever the reason there will be choices available.

Detoxing and cleansing has become all the rage, but as its popularity soars, the number of dubious products claiming detoxifying properties has exploded as well.

In short, there's a tremendous amount of 'clean' washing going on.

A good detox / purification program holds the potential to transform people's lives, which is why I've made it an important part of what I offer to treat patients in my practice.

The key is to understand what a good detox provides.

Here are three things I consider essential for a cleanse to deliver a therapeutic impact:

1. Liver Support: The liver is the body's main detox organ, so any time you're doing a cleanse it's important to include nutrients to support it in the process of removing toxins from the blood.
2. Anti-microbials: An overgrowth of bad bacteria in the gut is a huge source of toxicity in the body. If you're not doing anything to rid your system of these bad guys, you're missing a key element of detoxing.
3. Elimination Diet: Eating the wrong foods plays a key role in triggering inflammation in the body. It's essential when cleansing to give your body a break from gluten, sugar, dairy, and other pro-inflammatory foods

As you can see, a purification program is not as simple as drinking juice for several days.

It is about:

1. Not consuming the bad

2. Adding in the Good

3. Supporting the organs and doing it for long enough to create new healthy behaviors

Join us in January of 2015 and start the year off by investing in your most important asset.

Your Health!

This is the perfect time to reset or reboot with our safe and effective purification programs.

This healthy re-set will leave you feeling lighter, energized, more vital and with a wonderful sense of wellbeing.

Choose our 10 day sugar reset program or commit to the 21 day program. Both programs deliver fantastic results.

Call us to set up an appointment 858 764 2409 or email drpiamartin@gmail.com

Have a great holiday season

Dr Pia

Better Food

noreply@blogger.com (Dr. Pia) — Mon, 15 Dec 2014 16:34:00 +0000

Better Food

Not less food, only better food. #SPcleanse

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Be There and Bring a Bear

noreply@blogger.com (Dr. Pia) — Tue, 02 Dec 2014 01:50:00 +0000

Happy Holidays!

Welcome to our 8th annual Bear Collection. We hope to see you and

help us make it the most successful year yet!

18 Ways to Thrive and have Healthy Happy Holiday Season

noreply@blogger.com (Dr. Pia) — Sat, 22 Nov 2014 23:04:00 +0000

Happy Holiday's

1. Keep up you renewal routines.

Take the time to nourish yourself with exercise, whether it is walking, running, yoga, meditation, biking etc? It is as important if not more important during the busy holiday season. Exercise provides fresh oxygen, blood and nutrients to all the joints, organs and the brain. It also stabilizes blood sugar and is a big stress reliever. Time strapped do the 7 minute workout.

2. Make breakfast high energy

Make a high Protein shake or smoothie. It must have clean high quality protein powder, good fat, (flax seed oil, nuts and seeds) leafy greens and a small amount of fruit.

3. Cut the Carbs on Turkey Day.

Stuff your turkey with celery, onions, herbs and spices instead of the high fat high carb loaded version. Switch high carb pumpkin pie for pumpkin soup with a dollop of yogurt and skip the bread roll.

4. Make new Traditions

Most holiday dinners are upwards of 2500/3000 calories and that does not include alcohol or eggnog. Old Traditions have made us fat and put a huge load on the digestive system and the heart. It is time for new healthier traditions.

5. Give the Gift of Love

One of the best gifts one can give a loved one is the gift of positive and loving behavior and words. If you see all the wonderful things in your spouse, kids family members, friends etc. just imagine how great that would be and it is guaranteed to improve your relationships. The photo is my best friend Graeme and his family in 2012.

6. Use a minimalistic approach to Decorations and the Table.

We do not need more stuff and we all have tons of Holiday décor and the thing is that most of your guests don’t notice as much as we think they do. What they notice is the energy and feeling of your home. So skip the extra running around and stress and light candles.

7. Do a Digital Detox

Make a pact with your friends and family to put phones and iPads etc. away during dinners and outings. Spend some quality time together really listening and engaging with each other.

8. Connect with Community and Give Back

Giving to others during the holidays helps us help others and in turn helps us. We like to do a turkey trot and move our feet before we eat. It is something that whole family can do that is fun and good for you. The proceeds go to charities. We also collect bears for the local children’s hospital. Pick a couple of community events that match you giving philosophy.

9. Go Grain Free, Gluten Free and Zero Refined Sugar

If you need tasty ideas go to www.hemsleyandhemsley.com. These two sisters also have a great cookbook called The Art of Eating Well. Perhaps a good holiday gift for someone you know.

10. Listen to your Body

Are you aware of your stress levels? How often do you pretend to be fine? Pay attention to the clues your body gives and nurture yourself.

11. Keep your Immune system strong

Sugar and stress depresses you immune system leading to colds, flu, coughs, allergies and stuffy nose. Load up on antioxidants and decrease your sugar intake.

12. Preserve Sleep

The body rests and repairs during quality sleep. It makes no rational sense to pull an all-nighter just to get a couple of dollars off on Black Friday. A better idea is to go to bed at 10pm and get up at 5am if you have to have those door busters. Aim for at least 7 hours

13. Choose a different response

How you respond to stress is what matters. Step out of the situation and view it from the outside. Take a few breaths before you respond or don’t react at all.

14. Eat your Veggies

This is a great time to enjoy all those fabulous root vegetables. They are high in fiber and loaded with nutrients. Chew them well.

15. Drink your Veggies

If you don’t get your adequate servings of veggies per day, drink them. Enjoy a green drink.

16. Hydrate

Aim to drink a minimum of 64 ounces of water a day. Not only will your digestive system thank you but your skin will too. If you are flying during the holiday season drink more… I know it is a hassle to go to the bathroom when you fly, however the benefits outweigh the discomfort of dehydration.

17. Take it Easy on the High Calorie Beverages

Alcohol, Eggnog and a Pumpkin Spice Latte count as non-nutrient dense calories. We have a mind set that what we drink does not count as part of our consumption however it has a huge impact on weight gain, sleep quality and depresses the immune system.

18. Beware of the Buffett

Be consciously selective when it comes to the buffet table. If you know that the choices available will not be healthy then try to eat good for you food before go to your event.

Bonus Tips

19. Stress can be good for us

Our bodies are designed to handle stress in appropriate amounts. Some stress can kick us into gear to get things done, provide focus, clear thinking and take action.

It is when stress is too much for too long that problems arise.

20. Don’t sweat the small stuff.

Put on bright red lipstick and a sparkly top and you are good to go…. When you look good you feel good. When you feel good you look good!

"Step into your own personal power" How To: Listen To Your Body

noreply@blogger.com (Dr. Pia) — Tue, 11 Nov 2014 00:23:00 +0000

A wonderful Article from Louise Androliahttp://livetheprocess.com
We are in a glorious, openhearted world for wellness. Around every corner, there is a juice bar and a yoga center. There are endless classes, podcasts and therapies to experience; bookshelves and blogs are filled with recipes and plans to follow.

The time really is now, but it’s also, for a lot of people, totally overwhelming. My clients often arrive in a state of total disconnect from their mind, body and spirit, especially when it comes to their own physical health. In regards to eating habits, they are either in a state of confusion about what the “correct” way to eat is or they perceive themselves as failing if they have trouble sticking to a diet that was chosen, for example, because it’s on trend.

In order to make the most of the incredible time in which we live, we all need to take a few steps back and reconnect to ourselves.

It doesn’t matter what everyone else is doing; it doesn’t matter how great the latest health trend may be. If it doesn’t align with you, then it’s not for you. So, before you get confused by the holistic banquet, here’s how to reel yourself back in. After all, feeling good is more important than fitting in.

1. Be Positively Selfish

This is a term I use often to teach clients to put their own wellness at the top of their list. When you value your health, everything else can function a lot better underneath that one golden rule. To be selfish about your wellbeing means to remember that your experience is unique. Yes, our body systems are alike, but it makes no sense to try to copy and paste someone else’s individual body code onto your different make-up. For instance, I look after myself with my autoimmune condition in mind. That’s of course going to be different for someone who has a different set of symptoms.

Step into your own personal power and choose to conduct your life with one goal: that you feel good. With this in mind, you can start to work with your body.

2. Tune into your body

A great first step is to acknowledge all your physical, mental and emotional conditions and symptoms, both longterm and those that are new. When you choose to tune into your physical body, it’s amazing how powerfully it speaks to you. You can ask yourself all sorts of questions, such as:

1. How do I feel right now?

2. What aches and pains have become regular to me?

3. How do I sleep and how do I feel when I wake up?

4. How do my energy levels and mood change throughout the day?

5. Am I aware of my own stress levels?

6. How often do I pretend to be fine?

You can also practice a moving meditation with eating. When you have breakfast, sit without electrics or distractions and only the meal in front of you. As you take each mouthful, feel the food, its temperature, its texture and how it feels going into your body. This connects you not only to your body, but also to the present moment.

3. Listen to your body

You may now be more present and aware of the ways in which you feel off-balance. To combine these steps together, start a wellness diary for a few weeks. Write down everything you eat, the exercise you do and a brief description of your day. Alongside, note down your stressors and your physical, mental and emotional symptoms, including hormonal cycles.

4. Take Action and Nurture Your Journey

Now you can make the most of this bright time we are in! Armed with the knowledge of what it feels like to be you, it’s much easier to see which books, therapists and blogs you relate to and also to know whether they work for you or not. You also have a diary that you can take to a doctor or nutritionist. Instead of just feeling “unwell” or “tired,” you might be able to pinpoint what lead to that specific feeling.

Finally, be compassionate to yourself and your journey. A common block I see is when we devalue what we are feeling or experiencing. It’s so easy to say that we are “fine” or tell ourselves that we are probably just being silly. If you are having a feeling in your mind, body or spirit, then it is valid and it is yours to nurture.

Learn about your own body, then embrace the empowerment that comes from utilizing the wealth of tools and information that surrounds you.

Healing Begins With The Spine

noreply@blogger.com (Dr. Pia) — Fri, 07 Nov 2014 15:33:00 +0000

The primary focus of chiropractic is simply to remove those things which interfere with the body’s natural normal healing ability.

Healing Begins With The Spine

The primary focus of chiropractic is simply to remove those things which interfere with the body’s natural normal healing ability.

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Is Chocolate a Health Food??

noreply@blogger.com (Dr. Pia) — Thu, 30 Oct 2014 01:55:00 +0000

Happy Halloween!

I know that most of you are going to overdo it in the candy department this next week and perhaps some of you all the way to Valentine's Day??

Chocolate candy is going to be everywhere, at home, the office, events, parties etc etc.. Before you or your kids indulge in way too much of the yummy stuff know that consumption comes with a price. It is loaded with extra calories, it is hard to stop at just one and worst of all it a depresses the immune system. It is no wonder kids come home from school with the sniffles right after Halloween.

Here is the skinny so you can make good for you choices for yourself and your kids:

The cocoa bean, actually a seed, grows in pods on trees. It contains compounds called flavanols, which have been shown to lower blood pressure, improve blood flow and reduce overall risk of heart disease. Three scientific analyses published in the past six months pooled results of smaller studies to conclude that cocoa is good for the heart. Scientists believe flavanols work, at least in part, by stimulating production of nitric oxide, which relaxes vessels and improves blood flow.

Most chocolate isn't labeled with milligrams of flavanols and there's no industry or scientific standard yet for measuring flavanols in chocolate. One objective measure is the cocoa percentage on the label. Milk chocolate can be as little as 10% cocoa paste by weight, with the rest in sugar, milk and other ingredients.

Dark-chocolate bars typically contain 50% to 85% cocoa by weight, scientists say. "The higher the percentage of cocoa, the higher the flavanol content, the higher the antioxidant content and thus we believe the greater positive health benefit," says Washington, D.C., nutritionist Joy Dubost, a spokeswoman for the Academy of Nutrition and Dietetics.

My take on the above information is that a little goes a long way. If you have a chocolate craving and are trying to lose weight one or two squares of the 70-80% Dark Chocolate after dinner or as a healthy snack should satisfy. If you crave Chocolate all the time you might be deficient in Magnesium!

Take it easy on yourself this holiday season.... and make good for you choices. You are in charge of your health and wellness... Now that is Scary!!

Happy Halloween

Paleo Protein Bars

noreply@blogger.com (Dr. Pia) — Fri, 10 Oct 2014 23:24:00 +0000

Makes 10

1 large egg white I Cup of chopped raw nuts
I Tablespoon of Honey or Agave ½ Cup of raw seeds
¼ Teaspoon. Cinnamon ¼ Cup chopped apricots or prunes
Pinch of sea salt

Preheat Oven to 325 Degrees

Line a muffin tin with 10 cupcake liners.
In a bowl whisk egg white, honey, cinnamon and salt. Add Nuts Seeds and Fruit. Combine all ingredients and stir well.

Divide mixture evenly into the muffin cups. Bake 16-20 minutes until golden brown. Remove and transfer to a wire rack.

Cool completely then wrap each Bar tightly in plastic wrap. Keeps for 5 days a room temp and 2 weeks in fridge

Variations:

Replace Dried Fruit with Coconut
Replace Cinnamon with 2 teaspoons of unsweetened dark choc powder.
Replace Cinnamon with Ground Ginger

6 Exercises to Reverse Bad Posture

noreply@blogger.com (Dr. Pia) — Tue, 07 Oct 2014 19:54:00 +0000

Did you know that for every inch the head moves forward in posture, its weight on your neck and upper back muscles increases by 10 pounds?

For example, a human head weighing 12 pounds held forward only 3 inches from the shoulders results in 42 pounds of pressure on the neck and upper back muscles. That's the equivalent of almost three watermelons resting on your neck and back!

When you neglect your posture, you invite chronic back pain. Rounding your low back while sitting for extended periods of time in front of a computer, standing for hours stooped over, sleeping improperly and lifting poorly can all lead to debilitating aches.

Maintaining the natural lumbar curve in your low back is essential to preventing posture-related back pain. This natural curve works as a shock absorber, helping to distribute weight along the length of your spine. Adjusting postural distortions can help stop back pain.

A basic remedy to sitting all day is to simply get up! Frequently getting up from a seated position and doing these six quick and easy realignment exercises can help you reeducate your muscles from getting stuck in a hunched over cave man position.

1. Chin Tuck

The Chin Tuck can help reverse forward-head posture by strengthening the neck muscles.

This exercise can be done sitting or standing. Start with your shoulders rolled back and down. While looking straight ahead, place two fingers on your chin, slightly tuck your chin and move your head back (image at left). Hold for 3-5 seconds and then release. Repeat 10 times.

Tip: The more of a double chin you create, the better the results. If you’re in a parked car, try doing the Chin Tuck pressing

the back of your head into the headrest for 3-5 seconds. Do 15-20 repetitions.

2. Wall Angel

Stand with your back against a flat wall with your feet about four inches from the base. Maintain a slight bend in your knees. Your glutes, spine and head should all be against the wall. Bring your arms up with elbows bent so your upper arms are parallel to the floor and squeeze your shoulder blades together, forming a letter "W" (image at left). Hold for 3 seconds.

Next, straighten your elbows to raise your arms up to form the letter “Y.” Make sure not to shrug your shoulders to your ears. Repeat this 10 times, starting at “W,” holding for 3 seconds and then raising your arms into a “Y.” Do 2-3 sets.

3. Doorway Stretch

This exercise loosens those tight chest muscles!

Standing in a doorway, lift your arm so it's parallel to the floor and bend at the elbow so your fingers point toward the ceiling. Place your hand on the doorjamb.

Slowly lean into your raised arm and push against the doorjamb for 7-10 seconds. Relax the pressure and then press your arm against the doorjamb again, this time coming into a slight lunge with your legs so your chest moves forward past the doorjamb for 7-10 seconds (image at left). Repeat this stretch two to three times on each side.

4. Hip Flexor Stretch

Kneel onto your right knee with toes down, and place your left foot flat on the floor in front of you.

Place both hands on your left thigh and press your hips forward until you feel a good stretch in the hip flexors.

Contract your abdominals and slightly tilt your pelvis back while keeping your chin parallel to the floor (image at left). Hold this pose for 20-30 seconds, and then switch sides.

The next two exercises require a resistance band:

5. The X-Move

This exercise helps strengthen your upper back muscles, especially the ones between your shoulder blades (the rhomboids).

Sit on the floor with your legs extended forward. Place the middle of the resistance band around the bottom of your feet and cross one side over the other to form an "X".

Grasp the ends of the band with your arms extended in front of you.

Pull the ends of the band toward your hips, bending your elbows so they point backward (image at left). Hold and slowly return. Do 8-12 repetitions for three sets.

6. The V-Move

According to a 2013 study by the Scandinavian Society of Clinical Physiology and Nuclear Medicine, performing this simple resistance band exercise 2 minutes a day, five times a week, will significantly decrease your neck and shoulder pain and improve your posture.

While standing, stagger your feet so one is slightly behind the other. Grasp the handles, or the ends, of the resistance band and lift your arms upward and slightly outward away from your body about 30 degrees.

Keep a slight bend in your elbows. Stop at shoulder level; hold and return.

Make sure to keep your shoulder blades down and back straight. Repeat this exercise for 2 minutes each day, five days a week.

Good work!

Are You Functioning At Optimum?

noreply@blogger.com (Dr. Pia) — Thu, 18 Sep 2014 16:50:00 +0000

Happy Birthday Chiropractic!

Are You Functioning At Optimum?

Are you functioning at optimum? Chiropractic specializes in the nervous system. Get checked today!

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noreply@blogger.com (Dr. Pia) — Wed, 10 Sep 2014 21:02:00 +0000

A Great Smoothie Recipe from Dr Joel Kahn MD

Here's what I usually have set up in my blender before I go to bed:

1 Tbs walnuts. Walnuts are a miracle of nature that can lower cholesterol, lower blood pressure, provide omega-3, and improve the function of the inner lining of arteries called the endothelium.

1 Tbs raw cacao powder. Many studies have shown that cocoa, the heated form of raw cacao, improves endothelial function and delays heart disease and diabetes. I prefer a raw organic source like Essential Living Foods and the chocolate taste it adds is a winner.

2 Tbs ground flax seeds. According to the National Academy of Sciences, just 2 Tbs of flax seeds can provide all the essential fatty acids (omega 3 and 6) that we need in a day, in the proper ratio. Flax also adds fiber and has been shown to lower cholesterol and decrease heart attacks and death.

1 scoop organic grass juices and dried greens. Although I always have some fresh kale, spinach or other greens in my smoothie, I add a scoop of Green Vibrance because it contains 25 billion probiotic cultures. Probiotics have recently been shown to improve athletic performance and lower blood pressure.

3 oz. pomegranate juice or 2 Tbs. seeds. Pomegranate is an ancient healing food, but recent studies have found that it lowers blood pressure, reduces inflammation, improves endothelial function, and improves the function of HDL cholesterol to heal arteries.

½ cup blueberries. Blueberries are known as "brain berries" because they improve memory and slow dementia, but they are also effective for artery health. They have been shown to reduce inflammation and improve endothelial function.

¼ tsp powdered ginger or a piece of raw ginger and ¼ tsp turmeric.Ginger and turmeric are two of the most powerful natural anti-inflammatory food sources and they're great for your arteries.

Although this may seem like a long list, these items are easily found in most kitchens. All you need to add in the morning is ice, purified water, or a non-dairy milk like non-GMO soy, and a handful of a green leafy vegetables.

On days I plan a hard workout, I'll add a scoop of a raw, plant-based protein powder available from many high quality manufacturers.

Enjoy!!

You Are What You Eat

noreply@blogger.com (Dr. Pia) — Fri, 05 Sep 2014 16:29:00 +0000

You are what you eat, so don't be cheap, easy, or fast! Well… can be fast if it's raw right? can be easy if lightly steamed / grilled and can be cheap if you check out farmers markets. Choose to nourish!!!

You Are What You Eat

You are what you eat, so don't be cheap, easy, or fast!

Amplifeied

NATURAL SOLUTIONS FOR GALLBLADDER ISSUES

noreply@blogger.com (Dr. Pia) — Sat, 30 Aug 2014 22:49:00 +0000

The gallbladder is a little pear-shaped pouch tucked behind the lobes of the liver. Its main job is to store up the cholesterol-rich bile that’s secreted by the liver. Bile helps your body digest fatty foods.

A variety of problems can occur in the gallbladder, such as the formation of stones or gallbladder inflammation called cholecystitis.

Gallbladder problems are caused by obesity, rapid weight loss, oral contraceptives, constipation, high fat diets, low fiber diet, food allergies, (usually wheat) and heredity.

Some of the warning signs that you may have a gallbladder problem include gallbladder pain, poor fat digestion, rosacea of skin and leaky gut.

Many people, especially older people and women, will have some gallbladder trouble. Seventy percent of the time that trouble is in the form of gallstones. Gallstones form when the bile contains excessive amounts of cholesterol.

When there isn’t enough bile to saturate the cholesterol, the cholesterol begins to crystallize, and you get a gallstone. If you have gallstones you can do a gallbladder flush.

But the best overall natural gallbladder treatment long term is following the gallbladder diet.

The Gallbladder Diet

These foods can help reduce gallbladder distress and are easier for the body to digest. Try this gallbladder diet for fast relief from gallbladder distress.

High fiber foods – Aim for 30-40g of fiber per day which can help reduce the risk of gallstones.

Beets, artichoke, and dandelion greens – These vegetables help improve bile flow which break down fat.

Coconut oil – Coconut oil contains easiest form of fat for the body to digest which are MCFA’s. Still, don’t do more than 1 tbsp at a time.

Sprouted seeds – Sprouted flax, chia, hemp, and pumpkin seeds are easier to digest and can reduce inflammation. But only consume 1-2 tbsp of sprouted nuts and seeds at a time because you don’t want to over consume fat.

Raw food diet – People who eat a diet high in raw plants like fruits, vegetables, nuts, and seeds tend to have lower occurrence of gallstones.

Lean Protein – Including lean sources of organic protein in a gallbladder diet can relieve stress. Consider chicken, turkey, grass-fed beef, bison wild caught fish and organic protein powder.

Gallbladder Problem Foods to Avoid

Fried foods and hydrogenated oils – These foods can worsen gallbladder problems.

Sugar and simple carbohydrates – Sugar can increase the likelihood the gallbladder will form a gallstone.

Foods you might be allergic too – Gallbladder problems are potentially related to food allergies.

Pork and conventional meats – Pork and conventional grain-fed animals are high in fats that increase inflammation.

Conventional dairy products – These foods are pro-inflammatory and can cause your body to produce more gallstones.

High fat foods – Any food high in fat including healthy vegetables oils like olive oil can cause issues as well as healthy fats like almond butter.

Top 5 Natural Gallbladder Remedies:

Talk with your health professional to see if these options are right for you.

#1 Lipase Enzymes The enzyme lipase helps improve fat digestion and the use of bile.

#2 Bile Salts or Ox Bile

Bile salts and ox bile improve the breakdown of fats and can greatly improve gallbladder distress. Take 2 caps with meals.

#3 Milk Thistle Milk Thistle increases bile flow and aids the liver and gallbladder in detoxification.

#4 Turmeric Turmeric and its compound curcumin have anti-inflammatory properties and improves bile flow.

#5 Dandelion root Helps improve bile flow.

THE FUTURE OF FOOD

noreply@blogger.com (Dr. Pia) — Mon, 18 Aug 2014 23:08:00 +0000

An Article from USA Today:

The way we eat — the kind of food we buy, where we get it, how it's prepared — has become a part of our identity, a guiding force that shapes how we live. It unites us. And divides us. Food brings people together in communal functions. But it also pits ideologies against each other: vegetarians vs. carnivores; all-natural evangelists vs. the convenience crowd; calorie counters vs. indulgence seekers.

No matter where individuals fall on the spectrum, we are a country obsessed with food. And with a seeming explosion in allergies, heightened concerns over obesity, increased scrutiny of chemical additives and growing environmental concerns, there's more attention being paid to what we eat than perhaps ever before. After decades of stocking our kitchens with meat, cheese and noodles, while simultaneously dieting to reverse the effects of all those fatty, starchy foods, we may be realizing that food isn't just a way to live, it's a lifestyle choice.

"We're beginning to get to where Eastern culture has been for thousands of years," says Mark Erickson, provost at the Culinary Institute of America and a certified master chef, "which is the idea that food is medicine, and we cannot disassociate our health with what we eat."

So where is this all headed?

USA WEEKEND asked some experts: How will Americans be eating in five years? Here's what they said about the future of food:

Food that's good for us will taste better

A growing number of chefs, food bloggers and restaurateurs have started dedicating themselves to promoting healthy food that's also delicious. They're finding ways to cut down on fat, sugar and meat and still make money. Vegan bakery Sticky Fingers in Washington, D.C., won the Food Network's Cupcake Wars, and restaurants such as New York City's Dirt Candy and Philadelphia's Vedge are making vegetables the star of great meals.

"There are plenty of restaurants and food purveyors out there that are working to make nutrient-dense food delicious and appealing and exciting," says Trish Watlington, owner of two farm-to-table restaurants in San Diego where she supplies most of the produce for the menu from her garden.

At Andrea McGinty's vegan restaurant chain, Native Foods Cafe, most customers aren't even vegan. "I bet one person would raise their hand," she says. "All the rest are looking for a better way to eat."

Betting that she'd be able to make vegan food — or a plant-based diet, as she likes to call it — mainstream, McGinty moved the headquarters of Native Foods from the health-nut hills of Palm Springs, Calif., to Chicago (a city once known as "Hog Butcher for the World"). McGinty was confident she'd be able to change people's minds about her "hippie dippie" food, and she has designs on growing from 17 stores across the USA to more than 200 in the next five years.

McGinty says vegan is going mainstream as people seek healthier, convenient options. Included on her menus is a "bacon cheeseburger" made with seitan, a gluten-based meat alternative; caramelized onions; tofu bacon; and battered dill pickle chips. "When you can have something that tastes delicious and it feels good in your body and you feel like you did something good for yourself, why wouldn't it sell?" she says.

Farm-to-table will trickle down

The advent of farmers markets and farm-to-table restaurants have brought food sourcing to the forefront of Americans' consciousness. Not only are strawberries grown an hour away fresher and better tasting than the ones that spent days or even weeks being shipped across the country, buying that produce supports the local economy and a more sustainable way of eating.

But it's also expensive. Access to locally grown produce is still relatively reserved for those who can afford it and have the time to seek it out. "Unfortunately, if you're a single mom and work two jobs and can barely put food on the table, you don't have time to think about where your food came from," Watlington says.

That could change if the country collectively demands better food. Watlington hopes that support of local farmers and farmers markets, and programs that introduce kids to gardening, will help make access to better food a national movement. "If you can have this happen on a grass-roots level, then it spreads so it's in the community. No one is dieting. They're just eating better food."

Erickson says the farmers market movement already serves a broader purpose. "As people begin to look for (fresh food) in their everyday dining occasion, they put more pressure on grocery and other fast-food segments of the industry."

That has already started to happen, with companies such as Subway being called out for the chemicals they've added to food. Other major brands, such as Cheerios, are eliminating genetically modified organisms. And Panera Bread is removing artificial ingredients from everything on its menu by the end of 2016.

"I think the only way that it really changes is if it becomes a class-divide issue," says Mary Beth Albright, a Washington, D.C.-based lawyer who specializes in sustainable food issues and a former contestant on Food Network Star. "Like, look, all these other people are getting better things than you. Either … the traceability movement is going to be reserved for the elite, or everything is going to have to go sustainable."

We might see ads for broccoli

Another way to make produce cheaper? Get people to buy more of it. Processed foods dominate the grocery business, luring us with million-dollar marketing campaigns that show up on our TV screens as commercials with our favorite athletes or celebrities, in magazine ads and in eye-catching store displays.

"The problem is there's no branding in produce," says Michael Moss, author of Salt Sugar Fat, about the processed-food industry. "The power of marketing is huge."

The produce growers could catch on, he says. "Absolutely we could see the produce association getting Madison Avenue-savvy and competing with snack foods and the rest of the grocery store in that arena," says Moss, who last year challenged an ad agency that has worked with Coca-Cola and General Mills to come up with an ad campaign for broccoli.

Unfortunately, the government doesn't necessarily make it easy, Moss says. "How do we level the playing field for people financially to make it possible for them to eat healthier in ways that aren't going to cripple their budgets?" he asks. "One big way would be to totally rethink the Department of Agriculture. Because so much of that agency's energy and research and development money is going into crops that fuel the highly processed food industry. And so little of it is going into making fruits and vegetables less expensive."

We'll see the end of the diet

Can a country that has built an entire industry around dieting decide to, instead, just eat healthier all the time?

Groups of people have adopted gluten-free diets even though they're not technically allergic to gluten. Others prescribe themselves the Paleo diet, eating the protein-heavy, dairy-free foods of our Stone Age ancestors.

When it comes to eating, we are a country of extremes, Erickson says, opting for meat and potatoes or doing a complete 180 and going only for vegetarian and non-fat food. But what were once considered specialty diets are starting to be combined and adopted into a more balanced and manageable way of eating all the time.

"Somewhere in between is something we cannot treat as a diet, but treat as an accepted and sought-for lifestyle as it relates to what we consume," Erickson says.

And as fresher, local food not only becomes more widely available but is prepared in ways that are appealing, "Eventually people will make more choices of things that are better for them because it tastes good," Watlington says, "not because they're necessarily disciplined about it."

Invest In Yourself

noreply@blogger.com (Dr. Pia) — Tue, 12 Aug 2014 15:13:00 +0000

Invest in your greatest asset, your health. Do one thing today that will make you healthier tomorrow.

Invest In Yourself

Invest in your greatest asset, your health. Do one thing today that will make you healthier tomorrow.

Amplifeied

Think Local

noreply@blogger.com (Dr. Pia) — Thu, 07 Aug 2014 23:34:00 +0000

Think Local

SAVE and SAVOR: Your local farmers’ market has some of the best food and best deals.

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You Are The Cause

noreply@blogger.com (Dr. Pia) — Wed, 06 Aug 2014 22:34:00 +0000

Want to get healthy? Get good sleep, eat clean, drink plenty of water, exercise, schedule regular chiropractic appointments...repeat.

You Are The Cause

Want to get healthy? Get good sleep, eat clean, drink plenty of water, exercise, schedule regular chiropractic appointments...repeat.

Amplifeied

Crawl-Ins Welcome

noreply@blogger.com (Dr. Pia) — Mon, 28 Jul 2014 00:27:00 +0000

Crawl-Ins Welcome

Children & Infants need Chiropractic too

Amplifeied

Prevention

noreply@blogger.com (Dr. Pia) — Wed, 23 Jul 2014 20:18:00 +0000

This is why I do what I do.

Prevention

Chiropractic IS preventive care. We treat the cause before they have a chance to become symptoms.

Amplifeied

Healthy Brain = Healthy Body

noreply@blogger.com (Dr. Pia) — Tue, 22 Jul 2014 22:51:00 +0000

Trouble with a Foggy Brain? Perhaps your body is trying to tell you something?

Healthy Brain = Healthy Body

Amplifeied

IT'S SUGAR NOT FAT THAT INCREASES YOUR CHOLERSTEROL

noreply@blogger.com (Dr. Pia) — Sat, 19 Jul 2014 21:11:00 +0000

When you go to the doctor and get a cholesterol reading, you may be cautioned against eating high-fat foods. But very little fat from foods becomes cholesterol in your blood. What produces cholesterol is rather the excessive consumption of carbs at any one time. The cholesterol and triglycerides in your bloodstream come not from consuming excess fat, but rather, from consuming excess glucose.

I’m not just talking about excess glucose over the course of a week or even a day. I’m talking about what happens when you consume excess glucose in one sitting.

Let’s take a closer look at exactly happens when your body gets too many carbs at one particular meal.

First, you digest the carb-containing food, breaking it down into the individual glucose molecules that are small enough to cross the cells of your intestinal walls and enter your bloodstream. Because you have eaten too many carbs, you have far too much glucose stuck in your blood. You don’t have enough insulin to move all that glucose into your cells. So what happens to that excess glucose?

Some of it is stored in your liver as a substance known as glycogen, to be released when you don’t eat. Harking back to our hunter-gatherer days, our bodies created a backup system to ensure that even if we can’t get any food for a couple of days, we won’t starve to death.

The liver can only hold so much glycogen, however. So what about the glucose that doesn’t fit? Your body has three choices:

convert the glucose into body fat, which translates into weight gain, most likely around your middle;
convert the glucose into lipids (fats), which remain in your bloodstream as cholesterol and triglycerides;
convert the glucose into fat that is stored in the liver, leading to a condition known as “fatty liver.”

If you overdo it on the glucose every once in a while, this process is not really so dangerous. But if you regularly eat large amounts of glucose in a single meal—even if you avoid it for the rest of the day—your body begins to adapt to these large infusions of glucose in ways that are highly problematic.

First, your body registers that you have too much glucose in your bloodstream for the amount of insulin that is there… so your pancreas starts making more insulin. Your body experiences the high insulin levels as a “stress messenger,” with two very troubling results:

Inflammation, which contributes to a host of health problems. Some of these issues are relatively minor, such as acne, colds, and infections— but some issues are very serious, such as cardiovascular disease, autoimmune disease, and cancer.
Adrenal stress, which likewise contributes to a host of health problems, including weight gain, diabetes, and high blood pressure.

Meanwhile, the inflammation produced by the excess insulin also creates extra body fat. The extra insulin in your system also leads to extra body fat. And, in a truly vicious cycle, extra body fat creates still more inflammation.

The ultimate bad end of this negative synergy is what doctors term “Syndrome X” or “Metabolic Syndrome,” in which the patient faces a quadruple threat: high blood pressure, high blood sugar, high triglycerides, and excess weight. This creates a greatly increased risk for cardiovascular disease, stroke, and diabetes.

The good news is that there is a solution: rebalance your carbohydrate metabolism.

When you feed your body according to your physiology—getting the right amounts of carbs distributed evenly over time—you are giving your body the amounts of glucose that perfectly match your insulin’s ability to get that glucose into your cells.

If there happens to be a little glucose left over, it can go into your glycogen storage. But your body is never getting so much glucose that it has to be converted into body fat or cholesterol.

WHY ONLY 30% OF AMERICANS ARE SKINNY

noreply@blogger.com (Dr. Pia) — Fri, 11 Jul 2014 15:08:00 +0000

What Americans eat: Top 10 sources of calories in the U.S. diet

Grain-based desserts (cakes, cookies, donuts, pies, crisps, cobblers, and granola bars)
Yeast breads
Chicken and chicken-mixed dishes
Soda, energy drinks, and sports drinks
Pizza
Alcoholic beverages
Pasta and pasta dishes
Mexican mixed dishes
Beef and beef-mixed dishes
Dairy desserts

Source: Report of the 2010 Dietary Guidelines Advisory Committee

SLEEP....

noreply@blogger.com (Dr. Pia) — Mon, 30 Jun 2014 23:53:00 +0000

Sleep is a tricky subject. How much should you get? Is it better to sleep on your side or on your stomach? What position makes you more likely to snore?

Thankfully, The Huffington Post put together an infographic detailing the pros and cons of each sleep position. So pay close attention to the tips below!

What's your favorite way to sleep? Let us know!