credit: @flickr: Norwichnuts

• 1/2 Yellow Onion, diced
• 1 Stalk Celery, diced
• 1/2 a Sweet (Green, Red or Yellow) Pepper, diced

Saute in Olive oil until translucent and a bit browned. Add Salt and Pepper. (You can add another spice here, I do, such as a bit of nutmeg, or cumin or cayenne.)

• Add 4 Potatoes, diced to 3/4 inch size. (Leave peels on if you can stand to).

Toss to coat with oil and spices then just cover with Vegetable or Chicken Stock/Broth. Bring to simmer. Simmer 20 minutes. Remove 1/2 from pan and mash or use emersion blender to make smooth add 1 teaspoon arrowroot mixed with 1 cup coconut milk to mash and return to pan heat to just a simmer. Serve with a squeeze of lemon and sprinkle of paprika on the top.

**Another version, 2 cups of Fresh chopped spinach is great added to the hot mixture left in pan after you remove the potatoes to mash. Simmer 2 minutes before adding the mash bake to the pan. Make sure and add bit of nutmeg with the salt and pepper and the lemon at the end is good on this version.

From the Kitchen of Dr. Kate Fox

Mince:

• 1/4 c chopped scallions
• 1 TB chopped fresh ginger
• 2 TB chopped fresh cilantro
• 1 tsp. sugar

Add:

• 2 pkg. non-dairy cream cheese
• 2 TB fresh lime juice
• salt to taste

Gently Fold:

• 2 cans lump crabmeat (6.5 oz)

Preheat oven to 400 degrees. Spray baking dish with non-stick spray.
Mix minced scallions, ginger, and cilantro with the sugar. Add dairy free cream cheese and lime juice. Carefully fold the (drained) crabmeat into the mixture; transfer into the prepared dish. Sprinkle a few scallions on top.

Bake until top is bubbly; approx. 15 minutes.

Serve dip with Gluten Free crackers such as Glutino, or toasted Gluten Free baguette slices such as Schar.

Does it hurt when you chew, open wide to yawn or use your jaw? Do you have pain or soreness in front of the ear, in the jaw muscle, cheek, the teeth or the temples? Do you have pain or soreness in your teeth? Does your jaw make noise loud enough to bother you or others? Do you find it difficult to open your mouth wide? Does your jaw ever get stuck/locked as you open it? If you answered “yes” to some of these questions, you may have a Temporomandibular Joint Disorder, or TMD.

Dr. Jessie Young is no stranger to this condition. In 2006 she had Orthognathic surgery to correct a severe malocclusion that was believed to be the cause of her TMJ pain. Unfortunately, without receiving proper rehabilitation, it left her with reduced range of motion, pain and clicking.

She began treating her TMJ with chiropractic achieving amazing results. The pain and clicking disappeared and her range of motion was restored. Her personal experience has driven her passion to help others with this often-misunderstood condition.

What is TMD?
TMD is a group of conditions, often painful, that affects the jaw joint. Symptoms may include:

• Radiating pain in the face, neck, or shoulders
• Limited movement or locking of the jaw
• Painful clicking or grating when opening or closing the mouth
• A significant change in the way the upper and lower teeth fit together
• Headaches, earaches, dizziness, hearing problems and difficulty swallowing

For most people, pain or discomfort in the jaw muscles or joints is temporary, often occurs in cycles, and resolves once you stop moving the area. Some people with TMD pain, however, can develop chronic symptoms. Our doctors can help you establish whether your pain is due to TMD and can provide conservative treatment if needed.

The Causes of TMD
Researchers agree that TMD falls into three categories:

• Myofascial pain-discomfort or pain in the muscles of the jaw, neck, and shoulders
• A dislocated jaw or displaced disc
• Degenerative joint disease-rheumatoid arthritis or osteoarthritis in the jaw joint

Severe injury to the jaw is a leading cause of TMD. For example, anything from a hit in the jaw during a sporting activity to overuse syndromes, such as chewing gum excessively or chewing on one side of the mouth too frequently may cause TMD.

While emotional stress itself is not usually a cause of TMD, the way stress shows up in the body can be. When people are under psychological stress, they may clench their teeth, which can be a major factor in their TMD.

Some conditions once accepted as causes of TMD have been dismissed-moderate gum chewing, non-painful jaw clicking, orthodontic treatment (when it does not involve the prolonged opening of the mouth, as mentioned above), and upper and lower jaws that have never fit together well. Popular theory now holds that while these may be triggers, they are not causes. Women experience TMD four times as often as men. Several factors may contribute to this higher ratio, including sitting too long at the workplace, general posture and higher heels.

TMD Diagnosis and Treatment
To help diagnose TMD, we will do a careful examination of how your jaw moves and check the balance of your muscles and anatomy of your jaw. We can then look for signs of inflammation and abnormalities. Sometimes special imaging, an x-ray or an MRI may be needed to help confirm the diagnosis. If you have TMD, we may recommend chiropractic manipulation, massage, applying heat/ice and special exercises. In most cases, our first goal is to relieve symptoms, particularly pain. We may also consider special appliances or splints that would require co-management with your dentist or orthodontist.

In addition to treatment, we can teach you how to:

• Apply heat and ice to lessen the pain. Ice is recommended shortly after the injury or after your pain has started. In the later stages of healing, you need to switch to heat, especially if you are still experiencing discomfort.
• Avoid harmful joint movements. For example, chomping into a hard apple is just as bad as crunching into hard candy (The name “jawbreaker” should be taken seriously!). And giant sandwiches can cause the mouth to open too wide and have a destabilizing effect on the jaw.
• Perform TMD-specific exercises. Depending on your condition, we may recommend stretching or strengthening exercises. Stretching helps to loosen tight muscles, and strengthening helps to tighten muscles that have become loose. Special feedback sensors in the jaw can be retrained, as well, if needed.

If you have experienced any of the symptoms of TMD, please contact us to schedule a complete assessment.

Excerpted from Healthy Living Patient Information from the American Chiropractic Association, Temporomandibular Joint Disorder, January 2006.

• 6-8 Large Carrots
• 2 zucchini
• 1/3 bunch of celery
• 2 tomatoes
• 1 wedge of cabbage (optional)

Cover with water, cook for 1 1/2 hours, sip as a tea. You may add parsley or greens.

The Temporomandibular Joint (TMJ), located in front of your ears where your jawbone meets your skull, is a highly mobile joint and requires muscular coordination to move smoothly so you can talk, chew and yawn. Many people have pain, clicking or popping in their TMJ which can have a huge impact on their quality of life. Common symptoms include:

• Pain or tenderness in your jaw
• Aching pain in and around your ear
• Difficulty chewing or discomfort while chewing
• Aching facial pain
• Locking of the joint making it difficult to open or close your mouth
• Headache
• Uncomfortable bite
• An uneven bite

Having had jaw surgery and resulting TMJ problems, Dr. Jessie Young is empathetic and experienced in proper TMJ rehabilitation and care. If you’ve been suffering with TMJ symptoms, contact Dr. Young for a complimentary phone consultation.

1. Remember that this is the holiday season and it’s the journey not the destination. Take time to enjoy and be mindful.
2. Plan ahead. Organize your parties, events, shopping, meals and gifts on paper or online and consult your notes frequently.
3. Streamline shopping. Shop with a plan and a budget. Gift certificates, magazine subscriptions and memberships are always appreciated. If you want to shop “local”, call ahead to make sure the store has what you’re looking for. And if you must go to the mall, go first thing in the morning or in the evening. Never go to the mall on a weekend.
4. Exercise. It’s good for the mind and body.
5. Ask for help and /or delegate. Don’t shoulder the burden for everything this holiday. Potlucks are a great way to share favorite dishes. Remember that kids and spouses are capable. Just be open to letting them do things their way!
6. Take a chore and turn it into a party! Get your friends together to enjoy present wrapping, card writing or cookie baking. Remember…it’s the journey, not the destination!
7. Keep a gratitude journal. Every night before you go to sleep write down five things you are grateful for. Whether it’s as simple as the warm sun shining upon your face or as big as having your elderly parents close to you as they age, it’s a good way to connect to the things in life that are really important.
8. Create a new yet simple tradition. Whether it’s a drive around the neighborhood to look at Christmas lights, or watching a silly Christmas movie, take something simple and give it meaning.
9. Take some time to give back. Toys for Tots or one of the “Adopt a Child” programs gives new meaning to the holiday season. Better yet, share that good feeling with your friends so that they join in to help others as well.
10. Take a deep breath, be thankful for the goodness around you, and celebrate the journey we call life.

Originally published 12/01/11

1. Listen to your mom! Especially if she suggests a nice cup of warm milk! Milk contains tryptophan, an amino acid known for causing sleepiness. And a warm cup of milk in your hands is physically soothing as well. Add a roaring fire and a cozy throw and you’re on your way to a blissful night’s sleep.

 

2. Keep a regular sleep schedule, even during the busy holiday season. Keeping your resting and waking schedule consistent allows your body to know when it’s time to call it a day and relax.

 

3. Take a relaxing soak in the bath. Turn the lights down low, put on your favorite music, light a candle and use your favorite aromatherapy in the water. Lavender is great for relaxation. Warm your towel in the dryer.

 

4. Help your mind unwind. If you know the practice of meditation, carve out a few minutes before bed. You can also read a relaxing book (stick to lighter “grocery store novels”) or listen to calming music. Chose something that signals your mind that it’s time to move from waking time to sleeping time.

 

5. Make your bed and bedroom your sanctuary. They say that bedrooms should only be used for sex and sleeping. Try and keep the room neat and free of the items that might distract you like your cell phone, computer and piles of bills and paperwork. Make your bed inviting with nice linens, and comfortable pillows. Try and create a quiet and dark sleeping environment with good window coverings and even a nature sound machine to drown out traffic or neighbor noise. Keep the room cool.

 

Originally published 12/01/11

In today’s busy world, most people believe that feeling tired is just part of life and something they have to deal with. After all, there are lots of reasons to be tired; sick kids, challenging job, late night television, holiday demands, and we all know that the list goes on. But if you are constantly in need of coffee or find yourself falling asleep the moment you sit down, you may need something as simple as a few more hours of sleep to recover. However, it’s important to rule out a more serious condition as the offender.

According to the National Sleep Foundation’s 2009 Sleep in America Poll, we get only about six hours of shut-eye on weeknights. This increases to seven hours on weekends. However, most adults need seven to nine hours nightly to ensure good health. So before you blame your busy life for lack of sleep, take a careful look at these typical “Sleep Offenders”.

Offender: Vitamin and/or Mineral Deficiency
Having low levels of B vitamins will cause anxiousness, fatigue and weakness since it helps nourish the nerves and tissue. Vitamin D deficiency will also cause fatigue and lowered immune function. Low levels of Calcium and Magnesium can cause leg and muscle cramping that will make it difficult to relax and go to sleep.

Offender: Your Adrenal Glands
Many of us live in a constant state of stress and dealing with that is known as the fight or flight response. This response should last only seconds to a couple of minutes. However, if this response continues, the small gland that sits above your kidney, know as the adrenal, will get over-worked and the hormone levels will drop putting you into a constant state of fatigue. Many Americans are walking around with adrenal fatigue because they are in an environment that keeps them in a constant state of stress. The adrenal hormone, known as Cortisol, becomes so low that you feel tired constantly or wake in the morning only to feel un-refreshed. If you wake at 3 a.m., +/- an hour, at least every other night and get sleepy or cranky if you don’t eat regular meals, this could be the culprit. We are able to treat this very successfully with a combination of supplements and stress reduction.

Offender: The Blues
People with depression may be more likely to experience fatigue. If your blues occur more in the wintertime you may have Seasonal Affective Disorders (SAD). Using a full spectrum bulb and turning it on each morning can be very helpful. In many cases getting 30 minutes of moderate aerobic exercise can minimize the blues and get your sleep patterns back on track. If neither of these solutions is effective, then please consult a physician.

Offender: Food and drink
Food-sensitivity isn’t just a trendy buzzword. Many people are suffering significant symptoms from eating foods that their body reacts to. This means by simply avoiding certain foods you can bring the body back into harmony and feel better. Testing is done with a simple blood test that is sometimes covered by insurance. Another possible offender is a caffeine habit. That afternoon pick-me-up may actually make you sleepier as it dehydrates cells and tissue causing fatigue.

Offender: Underlining illness
Viral illnesses that basic blood work may not pick up, such as Lyme’s disease, can cause chronic fatigue. Estrogen dominance, otherwise known as low progesterone, can also have a side effect of fatigue. Sleep Apnea may be something that is going undiagnosed and can easily be determined with a sleep study. Chronic Fatigue Syndrome can be a combination of multiple health issues. It’s important to consult a health care professional to help you determine your exact condition.

originally posted December 01, 2010.

Are you a creative cook? Do people always ask for your recipes? Have you been looking for your moment of fame? Well here it is! This is your opportunity to have one of your recipes featured in our monthly newsletter! Submit your favorite recipe to us in person or via email along with the recipe history — is it yours, your grandma’s, or from an old magazine? It doesn’t need to be an original creation! Then tell us why it’s a favorite or tradition in your family. You may submit up to two recipes.

We’re looking for allergen free (gluten-free, dairy-free, & egg free) recipes for appetizers, side dishes, or desserts. We’ll put the top 3 choices up for a vote on our facebook page: http://facebook.com/LosGatosWellness. Dr. Fox will make and bring the winning recipe into the office (date TBD) for sharing. In addition to your recipe being published in our January 2012 newsletter and archived on our website, the First Place winner will receive a copy of our favorite baking cookbook, Allergen Free Baker’s Handbook by Cybele Pascal.

Get cooking, and watch our Facebook page for up-to-date info on the contest. Submit your recipe to info@losgatoswellness.com using “Recipe Contest” as the subject line.

Photo credit: coctailtimes.com

Even the kids can enjoy!
Ingredients:

• 1 (64 fl. oz) cranberry juice
• 4 liters lemon-lime flavored carbonated beverage (from Trader Joe’s)
• 3 oranges, sliced into rounds
• 8 C crushed ice
• 4 C raspberry juice
• or crush fresh raspberries and add 2 TB of agave syrup

Sprinkle fresh cranberries on top for color