IMMUNI-TEA

MMUNI-TEA: This is a recipe for tea that provides easy to absorb sources of vitamins A, C, and other factors for the immune system. It is useful for viral infections, colds, flus etc. When you’re sick one cup each hour is the optimal usage. If you don’t want to mix your own, it is available pre-mixed from Greatest Grains on Kimberly in Davenport.

Mix one part of cut and sifted peppermint with two parts each of rosehips and lemongrass. Use two tsp of this mixture for each cup of tea desired. Use like regular loose tea.

EXERCISE TIPS

1. The most beneficial exercise for general health, blood pressure, energy, weight loss and cardiovascular health is aerobic exercise like walking, biking, hiking, swimming, slow jogging or race-walking.

2. Anaerobic exercise such as weight lifting, tennis, basketball and sprinting is okay in small doses but should only be used once you are in good aerobic shape and then in a ratio of three minutes aerobic to every one minute anaerobic. Anaerobic exercise does develop strength and speed, but tends to reverse the physiologic benefits of aerobic exercise.

3. Find a type of aerobic exercise or machine (exercise bike, cross-country ski machine, etc.) that you enjoy. If it’s not fun, most people won’t stick to it.

4. Pick some activity that will let you set the pace. For walking, biking or jogging pick a level course to start with so it’s easier so keep your pulse constant.

5. Choose an activity that will allow you to use the same set of lower body muscles continuously for at least 15 – 20 minutes.

6. It is very important to keep your pulse in the aerobic range for your age and physical condition. The only accurate way to do this is to take your pulse regularly during exercise.

a. Here is the way to calculate what your target pulse rate should be.

1. 180 minus your age.
2. Subtract 10 if you are not well, have or are recovering from a major illness or surgery or are on medication.
3. Subtract 5 if you have not been training regularly, have the flu or a cold more than twice a year, have allergies or have had a recent injury.
4. If you have been working out regularly and have none of the problems listed in 2 or 3, use the base formula (180-age).
5. If you are a competitive athlete that has worked out regularly for at least two years with none of the above problems, add 5.
6. If in doubt, go with the formula that keeps your pulse lower. You’ll still benefit and won’t risk the problems associated with anaerobic exercise.
7. If you are over 65 you may have to add to the formula, up to 10 beats for those in good shape.
8. For sixteen years of age and under the formula doesn’t work, so just go with a pulse of 165 and adjust according to level of health and fitness.

b. Here is how to take your pulse.

1. Wear a watch with a second hand or a digital watch.
2. Find the carotid pulse at your neck (where the neck and chin meet) or the radial pulse at your wrist.
3. With your finger (not your thumb) on the pulse, wait until the second hand gets to a number, then:
a, Stop exercising.
b. Count the pulse for six seconds and multiply by 10
4. Your pulse should be no higher than the above calculation.

7. It is important to warm up before exercising. You should spend at least five minutes slowly working up to your aerobic level, using the same muscles you’ll be using later.

8. For best results, you should stay at your target pulse rate for at least 15 minutes. If you are just starting to exercise, remember it’s better to exercise for shorter periods and progress slower than it is to exercise longer than your body is ready for.

9. Cooling down is also important. This is the opposite of the warm-up. At the end of your aerobic exercise period, spend at least five minutes gradually slowing down until your pulse is in the 80 -100 beats per minute range (8 – 10 beats per six seconds).

10. Some authorities feel that exercise should be divided evenly between warm up, exercise at target pulse level and cool down. I find that if you make your warm up and cool down each about 20% of the time you spend at your target pulse rate it works well.

11. Stretching is most beneficial after exercise rather than before. Muscles will stretch easier and are less likely to be injured when they are warm and circulation has been improved through exercise.

12. After your exercise you should feel good. You should notice that you feel invigorated, more energetic and calmer. If you feel exhausted and stressed, you’ve done something wrong, most likely you’ve gone too fast or too long.

With these helpful hints in mind you’ll be well on your way to heath and fitness!

Good luck!

Yours in health,

Hogg Chiropractic Center

DIET TIPS

DO:

Eat lots of vegetables and fruits. Try to get at least five ½ cup servings each day.

Eat a wide variety of foods to make sure you get all your vitamins, trace minerals and phytonutrients.

Drink 6 – 10 cups of pure water each day. You can get by with 6 if your small and not very active but need at least 8 – 10 cups if you are larger or very active.

Eat at least three meals each day. You may want to add a snack between breakfast and lunch, lunch and dinner, and dinner and before bed. It is better to spread out your daily food intake for better absorption and to keep your blood sugar and metabolism at a good level.

Take enough time to eat meals in a relaxed manner.

Sit down to eat.

Eat foods that are in season and as fresh as possible. Frozen is the next best thing to fresh. Try to eat foods that are grown locally when possible (farmers market).

Sip small amounts of hot water (tea temperature) with meals.

Eat more vegetable protein sources, especially soy, and less animal sources.

Try to keep a good balance of carbohydrates (40% of calories), protein (30%) and fats (30%). One simple approach is to avoid high fat foods and to segment your portions on your plate. Devote ¼ of your plate to a high protein food like meat, fish or tofu, ½ to vegetables and/or fruits and devote the remaining ¼ to starchy foods like rice, bread or potatoes. No fair stacking up your favorite foods higher than the rest!!!

Plan your meals and shopping on a weekly basis.

DON’T:

Eat a lot of high fat or fried foods.
Eat foods high in refined sugar or refined flours.
Consume caffeine unless you need it to stay awake while driving.
Eat so much that you’re uncomfortable or lethargic after a meal.
Eat too much protein: ½ gram of protein per pound of ideal body weight is optimum for
most people.
Eat in a rushed or stress condition if it can be avoided.

Peanut Butter Balls

(SCD safe)
Yields 60 – 80 Balls

2 cups Peanut Butter, crunchy
1/3 cup Honey
2 tsp. Vanilla
½ cup Sunflower seeds, raw
1/3 cup Almonds, slivered
¼ cup Walnuts, chopped (or pecans)
2 Tbs. Sesame seeds
1 cup Coconut, shredded
½ cup Raisins

Mix in order given. Roll in additional sesame seeds or coconut. Refrigerate.
Enjoy!!!

CINNAMON COOKIES

(SCD safe)

4 Tablespoons butter, melted
1/3 cup honey
1 teaspoon cinnamon
1/8 teaspoon salt
¼ teaspoon baking soda
2 cups almond flour
½ cup raisins (optional)
Pecan halves (optional)

Preheat oven to 275 F.
Place butter in mixing bowl. Add all other ingredients, except pecans, stirring the flour in last. Form dough into 1 inch diameter balls and place on a buttered cookie sheet. Press a pecan half into each ball to flatten. If not using pecans, flatten cookies a bit with the tines of a fork.

Bake at 275 F for 10-15 minutes, or until done.
Recipe from Lucy’s Specific Carbohydrate Diet Cookbook – www.lucyskitchenshop.com

Lentils, Monastery Style

(Note: lentils need to be sprouted if you’re on the SCD diet)
1/4 cup olive oil 1 cup lentils, dry
2 large onions, chopped 1/4 cup parsley
1 carrot, chopped 1 16oz can tomatoes
1/2 tsp thyme grated cheese
1/2 tsp marjoram
3 cups seasoned stock or water

Saute’ the onions, carrots in olive oil 3-5 minutes. Add herbs & saute’ 1 minute. Add stock/water, dry lentils, parsley & tomatoes. Bring to boil. Cover and simmer for one hour.
Serve with grated mozzarella cheese (we use soy cheese) about 2 Tbsp per person.
Serves 4-6 people. Enjoy!

Specific Carbohydrate Diet (SCD)

For our patients and friends who are using the Specific Carbohydrate Diet.
The SCD, is the best diet tool I have found for helping heal some serious metabolic problems. People both in our practice and elsewhere have reported that the SCD has helped with:

  • Digestive and intestinal problems including:
    • Celiac disease
    • Colitis
    • Crohns
    • Irritable bowel
  • Inflammation
  • Chronic depression
  • Autism
  • Carbohydrate addiction
  • Chronic obesity
  • Chronic fatigue

Helpful SCD Websites

Elaine Gottshall’s Website, Breaking the Vicious Cycle

Elaine Gottchall is the one who started it all with her groundbreaking book, “Breaking the Vicious Cycle”. This site is a wealth of information and a good place to start if you want information about the SCD. There are lists of “legal and Illegal” foods, testimonials from people who have had their loves changed by the SCD and links to many related sites.

Clink on the “Support” link for a listing of SCD friendly doctors and support groups around the world.

Lucy’s Kitchen

 

This is a great place to buy supplies to make the SCD easier. Yogurt makers and culture, very good quality almond flour, recipe books including one written by Lucy! Lucy is also a font of information and is always happy to help out with advice, answers to questions and suggestions!

SCD recipes

 

Hundreds of recipes with in alphabetical order and arranged by type and primary ingredient. Run by the author of “Adventures on the Family Kitchen” a great SCD cookbook with an East Indian “flavor”.

SCDinfo-owner@yahoogroups.com

 

Kim runs an SCD email list that Karen has been participating in and enjoying quite a bit.

No More Crohns

 

This is the website of a delightful woman named Erin. On it she tells the story of her own recovery from serious illness using the Specific Carbohydrate Diet. It’s a very well put together site with lots of recipes (with pictures) and great tips to make the SCD easier, tastier and more fun. There’s a special page just for holiday recipes!

Adrenal Stress Disorder

A condition that results when the body is subjected to more stress than it can handle or adapt to. Types of stress include:

Emotional: what we usually think about as stress
Physical: overwork, poor sleep, structural imbalance
Chemical: caffeine, nicotine, refined sugar, solvents, paint and cleaning product fumes
Thermal: Extreme cold or heat or large changes in temperature ove short periods of time (like we’re having now)

Symptoms of Adrenal Stress disorder include:

• Fatigue
• Low blood sugar
• Increased inflammation
• Dizziness
• Impaired healing
• Dehydration
• Muscular weakness
• Asthma, especially after exercise
• Allergies

Prolonged Adrenal Stress Disorder can result in an acute condition called Ligament Stress Syndrome. In Ligament Stress Syndrome, the ligaments become weakened to the point that they can over-stretch, tear and sprain very easily causing:

• Sudden low back pain and spasm, often incapacitating
• Sharp pain in the neck or base of skull
• Sharp pain in any joint, which occurs suddenly without apparent trauma.

For more information on Adrenal Stress Disorder or Ligament Stress Syndrome, please talk to Karen, Valerie or Dr. Hogg

Allergies

Symptoms
• Itching anywhere on body
• Sneezing, asthma, difficulty breathing
• Fatigue
• Irritability
• Learning problems, trouble focussing
• Poor memory
• “Brain fog”
• Indigestion
• Joint or muscle pain throughout body
• Poor immune function

Causes
• Poor adrenal function
• Improper liver function
• Candida yeast problems
• Incomplete digestion
• Marginal dehydration
• Acupuncture meridian imbalances
• Neurologic disorganization

Treatment
• Applied Kinesiology (AK) tests for food, pollen, animal and other allergies
• AK treatment to improve adrenal, liver and digestive function
• AK anti-yeast protocols
• AK acupuncture meridian treatment
• AK desensitizing procedures
• Diet, lifestyle changes
• AK testing for personal anti-allergy nutritional supplements

Nutrition for Allergies

• B6 – helps the body neutralize histamine that is overproduced in allergies
• Folic acid (B5) helps the body neutralize histamine. Many people need the converted form, L-5-methyltetrahydrofolate, instead of simple folic acid.
• Spirulina – Numerous studies show it’s effectiveness for allergies
• Allergy 8 – a useful homeopathic formula for allergies
• Vitamin C – and other antioxidants can be helpful
• Water! – even slight dehydration can increase allergy and asthma symptoms. Make sure to get at least 2 quarts/day, especially in hot weather

Dr. Hogg can test you to see which of these you may need!