What’s the Scoop on Your Coffee Habit? Is it Really that Bad?

Coffee is the vital spark to the American working class. There have been studies that show that 90 percent of Americans are drinking more than 300 milligrams of caffeine a day, which makes it the most popular psychoactive drug by far.  Some say they must have it to act in the morning or how they cannot live without it and that it has been a morning ritual since age 10 or 15. Since we are all different depending on our age, size and health conditions, drinking the same amount will build a tolerance for caffeine, meaning it is not doing for you what it first did.

There have been many things written about the benefits of coffee.  For example, it contains antioxidants or it helps with different diseases. But there are some drawbacks to coffee/caffeine of which most of us have no idea. We often say we need to drink coffee to give us energy. But for many of us, has it gone further than just energy and turned into a kind of jittery tension that is always on and makes it difficult to relax? Maybe it pushes you to get through the paperwork, but longer-term the health implications of this kind of ongoing stress are significant. Your mood and your digestive system are surprisingly interrelated. Unfortunately, when you drink things that have the high levels of caffeine, in it can negatively affect both your mood and your digestive system.

Caffeine serves as a stimulant in the body and is used in the health care world to treat drowsiness, in the non-drowsy medications. Caffeine is used in over-the-counter items for headaches and migraines to prevent them because you get a headache when you do not have caffeine if you have consumed it over the years.  Between the sodas, the prescription and over-the-counter drugs, one ingests a lot of caffeine. A small bottle of 5-hour energy shot has 200 milligrams of caffeine. An 8-ounce cup of coffee has 80-175 milligrams of caffeine depending on how strong. Even decaf coffee has about 3 milligrams of caffeine.

“Drinking coffee on an empty stomach, such as first thing in the morning, stimulates hydrochloric acid production.” [1] This can be a problem because HCl should only be produced to digest meals. If your body has to make HCl more often in response to regular cups of coffee, it may have difficulty producing enough to deal with a large meal.

Protein digestion, in particular, is affected by a lack of hydrochloric acid in the stomach and protein-based foods can pass into the small intestine before being properly broken down. Many of the compounds in coffee like caffeine and the various acids found in coffee beans can irritate your stomach and the lining of your small intestine.

Some experts go so far as to say almost all disease begins in the gut. Given this, you can see why it’s important to limit anything that interferes with its proper functioning.” [1]

There are also some perks of drinking coffee or having caffeine, I enjoy a cup in the afternoons after lunch to give me a push through the afternoon, some want that cup of Joe to start the day out right.  The benefits of coffee are:

  • “Increase your fiber intake
  • Protection against cirrhosis of the liver
  • Reduces suicide risk and depression
  • Reduced heart attack mortality risk” [2]

Do you consume caffeine?  How does it make you feel?  Are you “addicted?”

Barbara Schrader
March 22, 2017
Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Andrew Kender, Chiropractic Physicians

To schedule an appointment, click here.

  1. https://www.healthambition.com/negative-effects-of-coffee/
  2. http://www.caffeineinformer.com/7-good-reasons-to-drink-coffee

Make March Matter – 12 Tips!

Make Choices That Matter!

Throughout this great adventure of life, we have countless choices.  The culmination of these choices has led us to where we are right now.  The decisions we make and the result of how we got there either lead us down a path of self-improvement or to become more independent.  Each decision has resulted in an outcome.  Often times these decisions come with great reward or great disappointment.  Choose wisely.  Make choices that matter!
After a recent bump in my road, I forced myself to make some difficult choices and forced to make some lifestyle changes that I was not ready to make.  I can either let the disappointment consume me and my thoughts, feel sorry for myself, or accept the challenges I must face.  I choose to let it lead me on a path of self-improvement.  I choose to move on and focus on God’s plan for me and my family.  I want to continue to focus on what matters most in my life.  I’m going to make March matter by embracing the changes in my life and continue to focus on growing from my choices.  The spring flowers begin to bloom, encouraging us that in each new day and with each new season we can grow.
Let’s make March matter!
Choose to Invest in yourself. Invest in yourself both physically and mentally so that you can move forward with a clear mind and a positive attitude. Make healthy choices. Physical activity and proper nutrition will be empowering.
Choose to invest in those around you. Choose to listen, love and encourage.
Choose Acceptance. Accept that you cannot control every outcome but that you can control how you respond to it.  Live in the moment and understand what it is teaching you.
Every day choose to focus on what is most important to you and your family and how you can move forward in a positive way.
Choose to surround yourself with people who bring out the best in you. Those you can talk to and work through your choices.  Let go of toxic relationships and invest in the good ones.
Embrace the moment and the choices that led you here. When something is good, recognize it.  When it is bad, recognize it.  Make a choice to appreciate the good and learn and move on from the bad.
Choose to live well. Take pride in your home and yourself, your car and you work space.  Clear the clutter, wear lipstick, go through the car wash and add your favorite picture to your office decor.
Learn to be content with your choices. There will always be unforeseen outcomes. Remember you don’t always have to know what to do, or the best choice to make, you’ve never been here before.
Choose how you show up. Your energy will set the tone of the room.  You can brighten someone’s day simply by smiling. Choose to give the best version of yourself.
Choose to give. Pay it forward. Helping others will, in turn, give you a sense of comfort with your choices.
Make decisions that you 100% believe in. Stand proud of your of your decisions. If you can’t, it’s probably not the best decision.
It’s up to you! Happiness is a choice too!
Choosing happiness is a choice we all need to make in the month of March!  I urge you to find beauty in the changing season.  Each day brings about new opportunity to live the best version of yourself.  I encourage you to make March matter.  Choose wisely.   Live your life with gumption and make meaningful, wise decisions. Not only will it matter for you but it will matter for everyone around you!
How will you make March matter?
Joy Vale
March 15, 2017
Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Andrew Kender, Chiropractic Physicians

To schedule an appointment, click here.

“11 Things To Appreciate About Spring.” Odyssey. N.p., 11 Apr. 2016. Web. 27 Feb. 2017.

Want more sunshine in your day? Find out a few ways to make it happen.

Daylight Savings Time Can Make You Healthier!

As we quickly close out February, we begin March and another daylight savings time.  Daylight savings is Sunday,  March 12, 2017, this year.  Some dread the idea of losing an hour of sleep but with it also comes more daylight hours to get out and enjoy the nature that surrounds us.  It’s the beginning of warmer weather too!  As I continue to grow in this world, I try to find a breath of fresh air anywhere I can.  I like to commit to those things that bring happiness and health into my life.  I would like to use the daylight savings this year to get you on the road to better health.
I remember doing my first “detox” fresh out of Chiropractic school.  A book inspired it and the detox included a special cocktail made with apple cider vinegar, lemons, and other ingredients I don’t remember. What I do remember was that it was a bitter drink and added to the excitement of cleansing the body.  I was given foods to eat and avoid and I remember to this day the health and wellness it brought that summer.  Since then I have personally done multiple different detoxes and recommended thousands of detoxes to my patients with great success.  Well, it’s that time again folks, with the seasons beginning to change then so should your diet.  I urge those out there reading to use the daylight savings event as a catalyst to propel you into the abyss of health and get busy on some form of new eating plan and supplement regimen.  Some of us just finished a “New Years cleanse” and are saying “Dr. Kender I just did a cleanse at the beginning of the year!”  Well, that’s great and it’s time to get busy again.  My good friend from Chiropractic school helped inspire the idea of the “quarterly cleanse” which I quickly adopted.  It makes perfect sense to me in northeast Ohio.  Every time the season changes is a good time to do a “detox”.  Daylight savings just happens to fall around that quarterly mark and so begins another journey.  You only have one life to live so you can either get busy being healthy or you can keep being a lump on a log and do nothing!  What’s it going to be?
How about resetting your sleep patterns these daylight savings?  Does anyone remember who said, “Early to bed, early to rise, makes a man healthy, wealthy, and wise”?  I’m sure most of you have heard that Benjamin Franklin quote.  I love this quote and have used it and will continue to use it until the day I die because it gets me fired up to try to get a good night’s rest and get up and embrace the day with excitement and passion.  Usually, this works better in the fall because it gets darker earlier but do not let that be your excuse to try to reach a goal of getting more rest. At least half to 75% of my patients have some form of sleep complaint.  Sleep issues come in all shapes and colors.  Problems falling asleep or staying asleep are the two most common complaints.  The reasons why vary for each person.  I have found in my private practice that health related issues can cause a lack of good rest, which is recovered with proper support.  But what do other professionals say about adjusting to the time change?  WebMD says, “it takes about one day to adjust for each hour of time change”. (1) Whatever gets you fired up, make it happen.  As the late Michael Jackson once sang, “I’m looking at the man in the mirror, Ohh, I’m asking him to change his ways, Ohh.”  It’s all about attitude; you’ve got to want to make the difference.
How about using the extra daylight to do something physical.  Take that jog in the morning that you keep talking about.  The park is open at daylight and closes at dusk so your excuse that the park isn’t open until sunrise does not work anymore so get out there and “git er dun” …You know who you are reading this;)  Maybe you get up and tend a little slice of the garden that you’ve been talking about doing for the last three summers and never did.  Whatever it might be, use the daylight and extra time to make something happen that brings health and happiness to your soul, because we all have things tearing at us each day.  If we can’t keep our positivity at least 51% and our negativity down below 49% then the devil wins.  That’s no good.
This blog is only simply intended to have you do something great with yourself this change of season.  I will be committing to the quarterly cleanse and my second round begins on the daylight savings time clock.  I’m sure I’ll add a few things to the list as I still have two weeks to think about it and hopefully you do too.  Remember,  “[t]he power that made the body, heals the body”
Yours in peace and prosperity,
Dr. Andrew J Kender III DC
March 8, 2017
Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Andrew Kender, Chiropractic Physicians
To schedule an appointment, click here.
[1] http://www.webmd.com/sleep-disorders/features/coping-with-time-changes
Picture thanks to: https://futurism.com/20083/

How Tough Are You? You Must Be Mentally Tough – About Your Health!

mental-toughness-1

Do You Have the Mental Toughness to Be Healthy?  

As I was preparing for my APEX Clearvite Detox and reading everything it entailed I started to get overwhelmed. It was 21 days of mostly vegetables, along with supplements, shakes and then I read, I couldn’t eat sugar, dairy, red meat and for one week no animal protein. WHAT? I’m not sure I can go a day without cheese.  Then I took a moment and thought about why I chose to do this. I needed to detoxify my liver; this organ is responsible for removing toxins from my body. The liver changes toxic agents into harmless agents and waste products in a two-phase detoxification process. It is, therefore, normal that some toxins are present in the liver because this where the body sends them for processing. A problem develops, however, when a buildup of inorganic and organic toxins begins to inhibit Phase I and Phase II detoxification. Removing these foreign substances from the body will help the liver get back to operating at optimal levels. But mostly I was looking forward to how I would feel:

  • Weight loss
  • Feel and look younger
  • Increase my energy

As I thought about it, I realized that, physically, my body would be fine. It was a matter of preparing myself mentally. I needed to get mentally tough if I wanted to succeed. What is Mental Toughness?   It is “a measure of individual resilience and confidence that may predict success in health, sport, education and the workplace.” [1] “Mental toughness” is often used colloquially to refer to any set of positive attributes that helps a person to cope with difficult situations. I always say I can do anything for 30 days. And this was only 21 days! But I knew I need to prepare my mind for success. So, I read a few books on Mental Toughness.  These two were my favorites: (1) The Art of Mental Training by DC Gonzales with Alice McVeigh and Training Camp What the Best Do Better Than Everyone Else by Jon Gordon.  I also did some research on the internet.  Here are a few of my favorite blogs on this topic.

  1. http://womenshealthconversations.com/hot-for-your-health/strong-body-strong-mind/

Dr. Kellie Middleton said, “If you want to be the best possible version of yourself, it’s essential that you give your body and mind the tools that they need in order to thrive. Use this as your guide to unlock your true potential by understanding and implementing the mind-body connection in your everyday life.”

  1. http://examinedexistence.com/14-ways-to-develop-and-improve-mental-toughness/

This blog was great to help me think outside of my daily routine, and most of the things they suggested would be a lot harder than what I chose to put in my mouth for 21 days. The idea of kickboxing would be fun but actually doing it – –  I just don’t know.

  1. http://lifehacker.com/how-and-why-to-develop-your-mental-toughness-1619305771

This helped me set up my game plan and be prepared for other things that may happen during the 21 days of the detox.

Now that I’ve done my research, I know I can do this! I am motivated and I put a game plan together. I knew the key was preparation, preparation, preparation. How many times have we all heard this and it’s always true so why don’t we always prepare ahead of time? I wrote down a list of vegetables I loved. I looked up recipes that fit within the guidelines. I went shopping and prepped meals for breakfast, lunch, and dinner. I know me and I know I couldn’t have choices.  It needed to be set ahead of time and ready to go.  I prepped my supplements so that they were easily accessible so I wouldn’t forget. I set my alarm on my phone so I didn’t miss taking them. I also had plenty of support; both my Mom and my sister were doing the detox with me.  And, of course, everyone at work was supportive. Most did the detox in January. I’m ready.  I’ve got this!

I’m a little over half way there and it’s been easier than I thought. I have lost some weight and my energy level is high.  I’m not sure I look 5 years younger but I’m feeling younger. I do miss my cheese. I’ve been out to dinner and I was fine. I must admit I did eat one french fry when I took my nephews to McDonald’s as treat.  It tasted greasy and very salty so one was enough.  I’m on no meat week now so I’m ready to add chicken back into my life. Only 2 days… I know if I hadn’t mentally prepared for this detox I would have cheated in the first week. But I kept telling myself I can do anything for 21 days and I’m only helping myself which will enable me to help others.

mental-toughness-2

Nancy Boardman
February 22, 2017

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Andrew Kender, Chiropractic Physicians

To schedule an appointment, click here.

[1]  https://en.wikipedia.org/wiki/Mental_toughness

13 Tips to Help You Make One of the Biggest Choices You Will Ever Make!

are-you-happy

Choose to Be Happy

Do you ever wonder why some people seem so happy? Do you think that those happy people must have a charmed life, or be super lucky?  Do you believe that happy people have no problems in their lives while you have so many?  Did you ever stop to think that those happy people actually choose to be happy?

That’s right!  People can choose to be happy, or people can choose to be unhappy.  All people have problems in their lives.  Some have a lot and some have a few – but we all have problems.  It’s just that happy people have learned to accept their problems and move past them.  They choose to be happy, despite their problems.

Choosing to be happy is not something most unhappy people can just wake up and do.  It takes practice.  It takes a conscious effort.  It doesn’t happen overnight. But there are ways to make it happen for you.  Here are some helpful tips from Jim Smith, The Executive Happiness Coach at Happiness@TheSpeedofLife.

THE 13 PRINCIPLES OF HAPPINESS

  1. BECOME POSITIVELY SELF-ISH

When you take care of yourself first, you build a foundation for stronger relationships with others, increase your capacity and reduce doubt.

  1. LIVE YOUR VALUES

Clearly identify and proclaim your personal values through the way you live and work.  You are more likely to spot opportunities when you know what they look like

  1. LIVE FOR LIVE, NOT FOR STUFF

Let go of possessions, roles, lifestyles that others and a marketing-hyped society impose on you; focus instead on what truly brings you joy.

  1. BE EARLY

Whether it is a project deadline, appointments or learning opportunities, get there early and watch your stress load decrease exponentially.

  1. BUILD RESERVES

Identify what worries you and work to create extra in your life, whether that is money, personal space or extra toilet paper in the cabinet.

  1. TOLERATE NOTHING

Continually find and get rid of all the little “stuff” which causes you friction and drains your energy.

  1. CHOOSE TO RESPOND

What happens is going to happen, regardless.  Accept constant, discontinuous change as reality and instead of reacting, respond with curiosity.

  1. STIMULATE YOUR DEVELOPMENT

Surround yourself with environments and people who continually challenge you, energize you and literally pull you forward.  Have adventures!

  1. PAY ATTENTION

When we are on auto-pilot, life just happens around us.  Look.  Listen. Notice.  The sunset in your own backyard is just as wondrous as the one at the beach.

  1. SIMPLIFY

Automate, delegate or eliminate tasks or goals that complicate your life.  Being content with simpler pleasures increases your opportunity for awe.

  1. SPEAK THE TRUTH

Stop playing games.  Recognize that though the truth may sometimes sting, it is the starting place for all progress.  Challenge others to see the truth.

  1. FOCUS ON TODAY

Waiting for something to happen “tomorrow” in order for you to be happy is like watching yourself in the mirror saying “You go first.”

  1. BE AUTHENTIC

Be yourself not somebody else. When the REAL you shows up, connections are easy.

Barb Schrader
February 15, 2017

happiness-is-a-choice

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Andrew Kender, Dr. Robert Nichols, Chiropractic Physicians

To schedule an appointment, click here.

Love is in the Air and in Our Hearts!

dangling-hearts

Love is in the Air and in our Hearts!

As the love holiday approaches, we focus our attention on Valentine’s Day. How did Valentines Day originate you may ask? There are many different stories behind this question but the popular belief is that it began with a saint – St. Valentine. He was a priest from Rome in the third century AD. “An Emperor named Claudius II had banned marriage because he thought married men were bad soldiers. Valentine felt this was unfair, so he broke the rules and arranged marriages in secret. When Claudius found out, he threw Valentine in jail and sentenced him to death. There, he fell in love with the jailer’s daughter and on the 14th of February (his execution date), he sent her a love letter signed ‘from your Valentine’.”
What heart-2017an interesting story… and while celebrating Valentine’s Day is all in good fun, the month of February is significant for another reason as well. This month we recognize and raise awareness for American Heart Month. Heart disease is the leading cause of death for men and women in the United States. Every year, heart disease causes 1 in 4 deaths. This month, our goal is to take measures towards preventing heart disease.  In order to spread awareness, we urge you to try to incorporate spices into your meals instead of salt. Salt raises the amount of sodium in our bloodstreams, reducing the kidneys’ ability to process and remove excess water, which in turn can lead to high blood pressure (hypertension). So, diet is crucial in preventing heart disease. Too much fat, especially saturated fats, clog our arteries and raise our cholesterol levels. Ideally, we want to prevent excess body fat, high blood pressure, increased levels of blood sugar, high triglycerides, and low levels of high-density lipoprotein (our good cholesterol) to stay optimally healthy.
Exercise is crucial in maintaining a healthy weight.  Be active every day! Our school systems need to encourage this and join it into their curriculums so that it is instilled from a young age.   The Department of Health and Human Services says that most healthy adults should exercise “[a]At least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity.” When we do moderate exercise, like walking, our heart beats faster and we breathe a little harder which pumps blood flow from and to our heart. Our muscles will then use more glucose, the sugar in our blood stream, which will help regulate blood sugar levels. It also promotes better insulin production throughout our bodies.
smokingThe third main topic I would like to touch on, during heart month, is smoking. Smoking and even second-hand smoke put us at an increased risk for developing cardiovascular diseases. “Smoking damages the lining of our arteries leading to a build up of fatty material, which can narrow our arteries.” The chemicals in tobacco harm our blood cells, our blood vessels, and heart function.  This is the reason that smoking can lead to atherosclerosis. Atherosclerosis is a disease in which plaque accumulates in the arteries due to damage to the endothelium around the blood vessels.
February is a month for celebrating your “Valentine” and their healthy heart. Try and spread awareness by wearing red this month. Take the proper steps towards preventing heart disease by eating healthy, exercising, staying at a healthy weight, drinking alcohol in moderation, managing your stress, quitting smoking/staying away from second-hand smoke, and controlling your cholesterol.

Kristy Narsinghani
February 12, 2017

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Andrew Kender, Dr. Robert Nichols, Chiropractic Physicians

To schedule an appointment, click here.

Source: https://healthfinder.gov/NHO/FebruaryToolkit.aspx

 

Are you eating inflammatory foods? Food for thought!

food-sensitivitySo I dropped my boys off at daycare the other day.  It was an early morning for my toddler and infant so I didn’t have time for them to sit down and eat breakfast at the table so I sent their food in with them to eat at daycare.  I forgot that one of the breakfast snacks I left had peanuts in it.  I left the daycare pretty quick that day and the teacher did not have time to find the error and send me back out the door with the contraband.  When I came back later that evening to pick up my son there was a friendly reminder posted on the door as follows; To All: Please remember this is a peanut free zone.  This was obviously intended for me to see since I made the mistake earlier that morning.  I tucked my tail between my legs and walked out knowing then the mistake I had made.

Recently, a study reported that giving peanut butter to some children early may help prevent a peanut allergy.[1]  Generally, peanuts are one of the top food allergens in the United States according to the Food and Drug Administration [2]. Others topping the list include dairy, gluten, soy, eggs, shellfish, and even other varieties of fish.  With such serious consequences that some of these foods can have for children like anaphylaxis, it is likely that most of you reading this blog have heard of the threat that food holds.  I share this example not for entertainment, but for enlightenment.  It just really goes to show the power of foods and the effects it can have on the body.  Certain foods are lethal for some affected with true allergies.  But what if I was to ask you to define an “inflammatory food,” would you be able to answer?  My education and research about the effects of food on the body began in high school when I had my first lesson in inflammatory foods due to those darn school lunches!  That was the first thing ever to give me heartburn, which was signaling my body to tell me what I ate was inflammatory to my digestive tract.

What is inflammatory for one person may not be inflammatory for another.  This highlights how all of us are very unique and special in our own ways. I have practiced now for 6 years and have “mixed” (joke for my colleagues reading this – you know who you are) in nutritional support for my patients and dietary recommendations to follow.  I have been so excited to watch the success patients have by eliminating these “inflammatory” foods from their diet.    Diet and nutritional supplements played a large part in this success in addition to a physical and mental health plan.  At the end of the day, it is the synergistic effect of all the recommendations made under my chiropractic scope of practice that ultimately allows the life forces to generate greater magnitude.

So what is an inflammatory food??  I would like to clarify what I consider inflammatory foods based on my clinical ability and professional opinion.  For the most part, I follow the lead of the United States FDA.  This is a good place to start because these foods are bold-faced at the end of the ingredient labels on anything packaged. Gluten, dairy, soy, eggs, tomatoes, and peanuts are a good starting point.   This is what I consider the “introductory” inflammatory foods.  I would definitely expand the list if you really wanted to sit down with me and discuss food topics as I could talk hours about a variety of reasons why certain foods are good or bad for you.  But, my intention today is to make you think a little differently about the power of food.  After all, we eat it every day, and we know that it is going to affect how we function.

So what I want you to do next time you are reading that food ingredients on the back of your favorite food product at the grocery store, skim all the way to the end of the list and look for any bold-faced ingredients.  Those ingredients are generally inflammatory.  To find out if these foods might be inflammatory to you, see your functional medicine doctor and get tested!

Yours in Health,

Dr. Andrew J Kender III, DC
January 18, 2018

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Andrew Kender, Dr. Robert Nichols, Chiropractic Physicians

To schedule an appointment, click here.

[1] http://www.health.harvard.edu/blog/new-guidelines-preventing-peanut-allergy-babies-201701171104

[2] http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm079311.htm

Go to Bed With Dreams – Wake Up With Plans!

bed-photo

Wishing You All A Very Happy 2017 Filled
With the Best of Intentions.

in·ten·tion
[in-ten-shuh n]  1. a thing intended; an aim or plan.
“She was full of good intentions”

My Word for 2017 is INTENTION!  The New Year always brings about a new opportunity to invest in ourselves and the New Year ahead. This year, I am giving up on resolutions and planning my intentions instead!  Instead of deciding to do or not do this year, I simply am more intentional about what I do and how I spend each day! Rather than letting the day tug me along falling victim to whatever comes my way, I intend to make a plan that will motivate positive actions instead of reactions. I want to get back to and create a powerful mindset to face whatever comes my way!

Where do you want this year to take you? What areas of your life are NOT working?  What areas of your life are working?

Think about specific areas you want to work on to improve your life.  Write down your goals. Think about what you want to accomplish and how it will impact your life.  Make a plan to actively participate in your life.  It doesn’t mean that you have your whole life figured out, but it does mean having a purpose behind the things you do.

Below are 12 thoughts that have guided me in setting my intentions for 2017:

  1. Choose where you need to focus your intentions and set your goals.  Think about what matters most to you. Set goals that excite you. What specific areas do you want to work on to improve your life? What makes you feel refreshed? What will bring you a sense of peace, fulfillment, and contentment?   What will encourage and empower you? What makes you happy?
  2. Write your goals down in a journal so that you can reflect back on them or best of all check them off your list!
  3. Prioritize your goals.
  4. Next, devise an action plan and move forward every day.  But make sure to take it easy on yourself if things do not go just so. Let go of your fears and believe in yourself.
  5. Schedule small intentions into your daily life.  Choose to get up early and exercise or spend quality time with your kids.  Learn a new Language.  Master your job description or simply do something that makes you happy.
  6. Create a vision board to remind you to stay on top of your goals.
  7. Take time each day for yourself to devote to your intentions and goals. I personally like to think about my intentions as I settle down each night. I think it’s important to go to bed on a positive note. Give each day a 30-minute rule to focus on what is important to you and carry out 1 good intention.
  8. Start a bucket list.  List all the things that you would like to do or carry out in your lifetime.  Start saving part of your paycheck to go see the Northern Lights in Norway, make a plan to start your own vegetable garden or research your family tree.
  9. Check in with your goals each month. Stay organized, accountable and focused and don’t forget to celebrate your milestones.
  10. Set a 10-minute rule: Set your intentions for the first 10 minutes of each part of your day. Take the first 10 minutes of your morning to set your intentions for the day.  Take 10 minutes when you arrive at work to set your intentions.  Plan to face the day.
  11. Remember to keep it real with yourself.  Set long and short-term goals that are realistic.
  12. Be proud of every step you take toward reaching your goals.

This year my intentions will be a compass to my map, guiding me through whatever comes my way.  Anyone can follow a map, but if you are unaware of your direction you may end up in the middle of nowhere. Today I will focus on my passions! When we actively participate in our own lives, by setting goals and intentions, we face each day with a sense of empowerment, purpose, and direction. Invest in yourself.  Choose your intentions.   I urge all of you to go to bed with your dreams and wake up with a plan and chase them!  Choose to live a life full of your best intentions!

What are some of your best intentions?

Joy Vale
January 11, 2017

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Andrew Kender, Dr. Robert Nichols, Chiropractic Physicians

To schedule an appointment, click here.

Http://facebook.com/kgornia. “22 Ways To Wake Up And Feel Super Positive For The Day.”Lifehack. N.p., n.d. Web. 09 Jan. 2017.

“Google.” Google. N.p., n.d. Web. 09 Jan. 2017.

 

 

Http://facebook.com/kgornia. “22 Ways To Wake Up And Feel Super Positive For The Day.”Lifehack. N.p., n.d. Web. 09 Jan. 2017.

“Google.” Google. N.p., n.d. Web. 09 Jan. 2017.

 

Did You Know that Neuropathy Can Actually Be Reversed?

neuropathy

When we hear the word neuropathy we automatically think of it being some type of nervous system issue. The definition of neuropathy is, “Damage to or disease affecting the nerves.” A good question to ask yourself is, “How do these nerves become damaged or start to die off?” Neuropathy is really a vascular issue because the arteries around the nerves start to lose their blood supply causing the nerves to shrivel once the blood vessels disappear due to a lack of oxygen. Neuropathy covers a wide area and can be termed mononeuropathy meaning it affects only one nerve or polyneuropathy meaning it affects several nerves. Peripheral neuropathy is also common meaning it affects the peripheral nervous system including the hands and feet. Three different nerve types including sensory nerves, motor nerves, and autonomic nerves can be disrupted when experiencing neuropathy. The sensory nerves control the sensation pathway from your extremities to your brain. A patient with neuropathy would experience symptoms like tingling, burning, pain, and numbness. The motor pathway controls a person’s ability to move and generate power. If you were experiencing motor issues you would have trouble with balance and feel weakness, heaviness, or cramping in your hands and feet. The last pathway, the autonomic nerves, control gut and bladder control. When these nerves aren’t firing it can cause changes in heart rate, blood pressure, and sweating.

Another common misconception that often occurs when patients hear the word neuropathy is that it only occurs due to Diabetes. However, this statement is only partially correct. Only thirty percent of all neuropathy diagnoses are linked to diabetes. Patients who are diabetic or pre-diabetic are more at risk for amputation, though. Approximately 86,000 diabetics every year lose an extremity as a complication from their neuropathy. So, where does the other seventy percent of cases come from? Neuropathy is a progressive disease on its own. It can also be linked to poor circulation, spinal stenosis, chemotherapy, medications, infections, alcohol abuse, and autoimmune diseases, among other causes.

Most medical doctors or neurologists will prescribe a drug to help relieve a patient of their symptoms. It is your duty to understand that the drug prescribed is only going to mask the symptoms while the real condition itself becomes progressively worse. Treatments such as low-level laser therapy, infrared, and nerve stimulation therapy are designed to regenerate cell growth, decrease swelling, decrease pain, promote angiogenesis, and increase the healing time of chronic wounds. This is how neuropathy can be treated and controlled and there are over two thousand research articles to prove it!

Kristy Narsinghani
December 21, 2016

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Andrew Kender, Dr. Robert Nichols, Chiropractic Physicians

To schedule an appointment, click here.

 

7 Healthy Recipes to Help You through the Hustle and Bustle

christmas-2016

Merry Christmas From

Functional Endocrinology of Ohio

Love the Holiday Season but don’t want to sabotage your healthy lifestyle? Below are sure ways to stay on track, not run out of steam during the hustle and bustle of it all, and still enjoy the time with your loved ones.

The key to maintaining a healthy lifestyle is to always plan. I like to use my Sunday mornings to plan my meals for the week.  Being prepared takes the stress out of it all and ensures that I make good decisions throughout the week. Make sure to start the day out with a well-balanced breakfast. Enjoy veggies and proteins first. Be sure to include at least 2 different fruits and 2 different veggies per day.  Also, be sure to drink plenty of water to hydrate throughout the day. Always have a small snack on hand to tide you over until the next mealtime.  I like to cut up fresh veggies for on the go and I never leave home without a bag full of almonds.

Below are 7 healthy recipes that are personal favorites of mine.  I hope you enjoy!

BLUEBERRY TURKEY BREAKFAST SAUSAGE

Ingredients

1 lb ground turkey
1 tsp kosher salt
½ tsp ground black pepper
½ tsp garlic powder
1 tsp dried rosemary, roughly chopped
½ tsp dried thyme
½ tsp ground nutmeg
1 tbsp. maple syrup
½ cup fresh blueberries
1 tbsp. olive oil or avocado oil

Instructions

In a large bowl, combine ground turkey, salt, pepper, garlic powder, rosemary, thyme, and nutmeg and mix until the spices are even dispersed throughout the turkey. Then stir in the maple syrup and blueberries carefully so you do not break any of the blueberries.

Form into 8 to 10 patties.

Preheat a large skillet over medium-high heat with the tablespoon of oil.

Place patties in the skillet in two batches, cooking for about 3-5 minutes on each side, until the patties are browned on each side, the center is cooked through and reaches an internal temperature of 165F.

HUMMUS CHICKEN SALAD

Ingredients
(Makes 4 cups)

1 (15 oz) can chickpeas, rinsed & drained
3 TBSP water
3-4 TBSP lemon juice
3 TBSP olive oil
1 clove garlic {about 1 tsp minced}
½ tsp salt
½ tsp paprika
¼ tsp cayenne pepper
3 cups (12 oz.) cooked chicken, shredded
¼ cup grated onion {about ¼ medium onion}
½ cup diced bell pepper {about ½ bell pepper}
½ cup diced celery {about 2 stalks}

Instructions

Add chickpeas, water, lemon juice, olive oil, garlic, salt, paprika, and cayenne pepper to a bowl of a food processor. Process until completely smooth.

Transfer to a bowl and stir in shredded chicken and grated onion {along with any juices from onion}. Stir until completely combined. Add in diced bell pepper and celery. Taste and season with more lemon juice, salt, paprika, and/or cayenne pepper as needed.

EASY SPICED HOT FRUIT BAKE

Ingredients

2 cup sliced apples
2 cups green pear slices
1 1/2 cup fresh cranberries
1 cup pineapple chunks (save the juice)
lemon juice
1/3 cup coconut sugar
1 tbsp agave or honey
1 tsp cinnamon
1/4 tsp nutmeg
1/2 stick melted butter or 4 tbsp melted earth balance vegan butter
2 tbsp melted coconut oil (this is optional but does give it more flavor and coating. Add 1 tbsp butter instead if you don’t have coconut oil).
1/3 cup chopped walnuts

Instructions

Preheat oven to 300F.

In a large bowl, toss your fruit and add in 1-2 tsp lemon juice. Set aside.

In another glass bowl, combine your melted butter, sugar, spices, and coconut oil.

Add in honey and a little bit of your leftover pineapple juice as well.

Add this sugar/butter mixture to your fruit and coat evenly.

Pour fruit evenly in a 9×12 baking dish.

Pour the leftover sugar/butter/oil mixture on top.

Baking for 1 hr.

Add your nuts last.

Mix fruit again and serve.

You can also add your nuts in the last 30 minutes of the baking time if you prefer them hot and baked as well

BUFFALO CHICKEN DIP

Ingredients

3 cups cooked chicken, shredded (I used leftover rotisserie chicken)
1 cup mayonnaise (homemade or Primal Kitchen /Sir Kensington )
½ cup hot sauce (I used Tessemae’s but Frank’s Original works too)

1 teaspoon garlic powder

½ teaspoon onion powder

¾ teaspoon sea salt

¼ teaspoon black pepper

Instructions

Preheat your oven to 350 degrees. Combine all the ingredients in a medium-sized bowl and stir well.

Pour the mixture into an 8×8” dish, or a round dish like the one that I used in the photos.

Bake uncovered for 30-35 minutes, or until the edges are lightly brown and bubbling.

Enjoy warm with celery, carrot and zucchini sticks! Plantain chips are awesome too!

CHICKEN AND ASPARAGUS LEMON STIR-FRY

Ingredients 

1 1/2 pounds skinless chicken breast, cut into 1-inch cubes
Kosher salt, to taste
1/2 cup reduced-sodium chicken broth
2 tablespoons Tamari
2 teaspoons cornstarch
2 tablespoons water
1 tbsp canola or grapeseed oil, divided
1 bunch asparagus, ends trimmed, cut into 2-inch pieces
6 cloves garlic, chopped
1 tbsp fresh ginger
3 tablespoons fresh lemon juice

Instructions

Lightly season the chicken with salt. In a small bowl, combine chicken broth and soy sauce. In a second small bowl combine the cornstarch and water and mix well to combine.

Heat a large non-stick wok over medium-high heat, when hot add 1 teaspoon of the oil, then add the asparagus and cook until tender-crisp, about 3 to 4 minutes.  Add the garlic and ginger and cook until golden, about 1 minute. Set aside.

Increase the heat to high, then add 1 teaspoon of oil and half of the chicken and cook until browned and cooked through, about 4 minutes on each side. Remove and set aside and repeat with the remaining oil and chicken. Set aside.

Add the soy sauce mixture; bring to a boil and cook about 1-1/2 minutes. Add lemon juice and cornstarch mixture and stir well, when it simmers return the chicken and asparagus to the wok and mix well, remove from heat and serve.

DAIRY-FREE EGGNOG

Ingredients

1 cup unsweetened almond milk
1/8 cup coconut milk (I use canned full fat)
1 frozen banana (cut in chunks)
1 teaspoon cinnamon (I like Ceylon Cinnamon)
1 teaspoon vanilla extract
1/4 teaspoon nutmeg
cloves pinch (optional)
1 tablespoon maple syrup (optional depending on your sweetness level)
Splash of rum

Instructions

Place all ingredients in a blender and blend for a few minutes until completely combined and a little foamy and frothy.

Garnish with sprinkled cinnamon or nutmeg. I have garnished with a few pomegranates for holiday color. Optional: add a splash of rum.

COCONUT SNOWBALLS

Ingredients

1 & ¾ cups unsweetened shredded coconut, divided
2 tsp melted coconut oil
3 Tbsp organic, raw honey
2 Tbsp unsweetened coconut milk
½ tsp pure vanilla extract
½ tsp ground cinnamon
⅛ tsp sea salt

Instructions

Melt the coconut oil and place it with 1 cup of the shredded coconut in a food processor. Process on high speed, scraping down the sides periodically until it reaches a paste-like consistency. (It does not have to be completely smooth like coconut butter; some texture is good.)

Add the honey, coconut milk, vanilla, cinnamon, and salt and process until well combined. Add ½ cup plus 2 Tablespoons of shredded coconut and pulse until just combined.

Shape the mixture into 12 (1-inch) balls and coat with the remaining 2 Tablespoons of shredded coconut. Refrigerate for at least an hour and up to 5 days. Eat cold or bring to room temperature before eating, depending on personal preference.

I hope you all enjoy the magic of the season and the company of friends and family.  Before you attend your holiday parties be sure to have a small snack so that you may make good decisions when you arrive. Take your favorite healthy dish and share the gift of health with others.  Enjoy focusing on the conversation and eat slowly!  If all else fails, take it easy on yourself and go for a walk after dinner!

I would love to hear some of your favorite recipes!

Joy Vale
December 18, 2016

Functional Endocrinology of Ohio

Akron: 2800 S. Arlington Road,
Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Andrew Kender, Dr. Robert Nichols, Chiropractic Physicians

To schedule an appointment, click here.

Megan. “Blueberry Turkey Breakfast Sausage – A Dash of Megnut.” A Dash of Megnut. N.p., 18 Oct. 2016. Web. 05 Dec. 2016.

“A Little Christmas Spirit.” Amber. “Coconut Snowballs – Dessert Now, Dinner Later!” Dessert Now,

Dinner Later! N.p., 11 Jan. 2016. Web. 29 Nov. 2016.Flickr. Yahoo!, n.d. Web. 29 Nov. 2016.

Christine. “Dairy Free, Egg Free Nog – 24 Carrot Kitchen.” 24 Carrot Kitchen. N.p., 10 Nov. 2016. Web. 29 Nov. 2016.

Meme. “Hummus Chicken Salad.” Living Well Kitchen. N.p., 09 July 2016. Web. 29 Nov. 2016.

https://www.facebook.com/CotterCrunch. “Easy Gluten Free Spiced Hot Fruit Bake.” Cotter Crunch. N.p., 01 Dec. 2016. Web. 05 Dec. 2016.

“Chicken and Asparagus Lemon Stir Fry | Skinnytaste.” Skinnytaste. N.p., 28 Mar. 2016. Web. 05 Dec. 2016.

Livinglovingpaleo. “Buffalo Chicken Dip – Living Loving Paleo.” Living Loving Paleo. N.p., 29 Jan. 2016. Web. 05 Dec. 2016.