3 Tips to Make Your Job or Career Change a Healthy One!

There is no doubt that switching a job or career is a stressful event in anyone’s life often causing people anxiety and affecting their health when they need to be at their best. This is even worse if you were fired or laid off from your job. In this case, a person’s stress level ranks 8th out of all major life stressors on the Holmes and Rahe scale at a 47. To put that in perspective, number one at a rating of 100 is the death of a spouse. What is also amazing is how often people are changing careers and jobs in our current job market; the average person will change careers 5-7 times during their working lives. On top of that, about 30% of the total workforce will change jobs every 12 months. This is a lot of people who are walking around with a highly increased stress level and that is taking a serious toll on their health. For instance, increased and prolonged stress can cause higher blood pressure, heart conditions, sleeping problems, upset stomach, diabetes, decreased energy levels, brain fog, depression and anxiety just to name a few. So what can we do to combat the harmful effects of this stressful event but also help a person’s brain and body to excel in their next career chapter?

Adrenal Support

The adrenal glands are the factories for producing the body’s stress hormone, cortisol, and these glands work overtime to keep up with the racing thoughts and uncertainty. So to support these tiny glands, it is wise to avoid substances that are going to cause your adrenal glands to pump more cortisol before the well runs dry and a person is left in a state of constant fatigue.  Stay away from caffeinated beverages, sodas and coffee the best you can. On top that any substance that affects your blood sugars will have an effect on your cortisol levels, such things like sugary snacks and food, high carbohydrate foods and alcoholic beverages. Exercise is key to helping the body use up your stress hormones and decrease the effects of having excess cortisol in the system. Supplementation can also help keep these important glands health. The clinical research has several references to the health benefits of adaptogenic herbs. These herbs help to support your body and keep your body’s chemistry within range.

Brain training

Everybody has strengths and weaknesses in their brains; there are functional differences in the way certain pathways fire in the brain and how active or under active these pathways are. More importantly, a qualified healthcare practitioner trained in functional neurology can name this weakness in your brains function and then match it up with a treatment or exercise to make these pathways work better. This is not only important to help rehab the damage that is going on in person’s brain when they are under stress but to also getting that person’s brain firing better so they can do their next adventure.

Neurofeedback 

This is a great treatment modality to help a person regulate the electrical activity in their brain. The first step is to do a brain map were a cap with 19 different sensors read the electrical activity in a person’s brain. It is then compared to a statistical analysis comparing 1000s of other people who are the same age and gender to see what parts of the brain have too much or too little activity. After we gather this information, it is time to train that part of your brain through operant conditioning. This is when we reward a person’s brain when it is in a good brainwave frequency. We reward through sound, a video or through a game. The overall outcome is a sharper calmer brain.

A new career or job is exciting.  Get yourself ready!

Dr. David Hardy, DC
February 21, 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 and Dr. David Hardy, Chiropractic Physicians

To schedule an appointment, click here.

References:
http://www.careers-advice-online.com/career-change-statistics.html
https://www.stress.org/holmes-rahe-stress-inventory/

Don’t Be Afraid of Fear!

Don’t Let Fear Overcome You!

Fear is one of those emotions that can absolutely stop you in your tracks… it can cripple you and stop you from moving forward. It can make you think things are there that really aren’t and it can make you do silly things for fear of some other recourse.

I hate scary movies, haunted houses etc., but I like doing something that scares me to my core that I can choose and control. For example, when I went bungee jumping. To most, that’s very scary and they wouldn’t ever do… I was scared but I still did it and afterward, I felt like I could conquer the world. But as I really started to think about why I’m not where I want to be I realized it’s because I’m afraid. I really thought about it for a long time and decided to do some research to help me figure out my fears and the best way to get over them.

I found some blogs that helped me:

http://www.uncommonhelp.me/articles/overcome-fear-and-anxiety/

This article on overcoming anxiety and fear is brilliant. It illustrates, very quickly, just how powerful our minds are and how our imagination can trick us into seeing or believing things that aren’t even true, or haven’t even happened yet.

Here’s how the beginning of the article starts:

Legend has it that Nasrudin was walking alone at night when he saw a group of people approaching in the far distance. Instantly, his imagination began to toy with him: “They are surely robbers!” he thought. “No, why just robbers? Murderers, cutthroats! About to set upon me, a lonely traveler, leave me for dead and steal all my possessions! How are my wife and children going to cope without me?!”

http://www.wakeupcloud.com/overcoming-fear/

This is a powerful article that provides 33 ways to overcome fear. One of the great things about this article is that it doesn’t pull any punches. If you need a bit of a ‘wakeup’ then this is the article you should read.

I won’t ruin the surprise of what’s in store, but suffice to say if you need a big ole’ kick in the pants, then this is the article you need to read!

https://www.entrepreneur.com/article/236465

If you’re worried about something in your business, then this article is for you. As entrepreneurs, we are constantly taking risks, and we recognize that there is always the unknown in the risks we choose to take.

Where the danger comes in is when we allow our fears of the unknown to stall us, to stop us from taking a leap of faith. This article provides three very clear and doable ways to overcome this fear and keep moving forward.

A snippet from the article:

One thing I want you to understand is that fear is absolutely normal. Even the best experience fear from time to time. The key is to not let fear hold you back and prevent you from taking action and go after what you want in life.

Here are a few podcasts[1] about fear:

FEAR NOT: Living Beyond Your Fears –  By Billy J. Atwell

In this podcast, Billy J. Atwell interviews people and neuroscientists to inspire YOU to live a life beyond your fears. Fear is part of everybody’s journey, and on Monday’s and Wednesday’s episodes of FEAR NOT, his guests share one of their biggest fears they’ve had to face and what they did to overcome it. On Friday’s episodes, he interviews neuroscientists and other specialists to discuss what fear is, how it affects our brains, and what we can do to override it. Every episode is full of wisdom and examples to inspire you to face fear to become YOUR truest self and to get YOUR deepest held hopes and dreams.

The Other F Word – A podcast about the stories that make us human

theotherfwordpodcast.com/

Taking the shame out of failure: The Other F Word. Join conversations about the messy, tragic, funny, inspiring stories that make us human.

After listening and reading I’m ready to take on the things that were holding me back – without having to make another jump. Although I still want to jump out of an airplane one day…. I’m just realizing maybe heights is one of my fears. Don’t let anything hold you back from what you want. Walk into the fear don’t run away from it!

So what are you afraid of?

Nancy Boardman
February 14, 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 and Dr. David Hardy, Chiropractic Physicians

To schedule an appointment, click here.

[1] To listen to an audio podcast, mouse over the title and click Play. Open iTunes to download and subscribe to podcasts.

 

 

Healthy Valentine Sweets for Your Sweet!

Valentine’s Day is here.  We are all looking for that big box of chocolates that we always get. You know the one, red, heart-shaped with ribbons and flowers, with all those gooey filled chocolates inside.  Nope.  Not this year.  This year we are going to make our own sweets, so we can stay healthy and follow our proper eating plans.  There’s no reason to cheat when we have these recipes we can use.

Chocolate Sandwich Cookies – gluten free and vegan

Ingredients

For the cookies:

  • 1 cup vegan buttery spread softened
  • 1 cup granulated sugar
  • 1/4 cup dark brown sugar
  • 1/4 cup unsweetened applesauce
  • 2 cups gluten-free flour*
  • 1 cup unsweetened cocoa powder
  • 1/4 teaspoon salt

For the filling:

  • 2 Tablespoon vegan buttery spread melted
  • 1 Tablespoon non-dairy milk
  • 1 1/2 cups confectioner’s sugarInstructions

Instructions for the cookies

Preheat oven to 350°. Beat vegan butter and sugars with an electric mixer until fluffy. Add the applesauce, mix until combined.

Combine gluten-free flour, cocoa, and salt and add to the wet ingredients a little at a time until incorporated.

Divide dough into 2 equal parts; flatten each portion into a disk. Wrap in plastic wrap and refrigerate for about an hour.

Place 1 portion of dough on a lightly floured surface, and roll to 1/4-inch thickness. Make sure your rolling pin is coated with GF flour. If you haven’t tried to roll GF dough before, it can be sticky! Flouring the surface and the pin help make it easier. Cut out round shapes with a two-inch fluted biscuit cutter like this. Carefully lift the rounds up with a thin spatula and transfer to a parchment lined cookie sheet.

Bake at 350° for 11-13 minutes for 2-inch cookies. (Keep an eye on them since the dough is dark, it’s hard to tell when they are done! Don’t let them burn! Let them cool for a few minutes on the cookie sheet, then transfer to wire racks.

Instructions for the filling

With a hand mixer, mix the butter and non-dairy milk. Add the confectioner’s sugar a 1/2 cup at a time, mixing until smooth.

The filling should be thick but spreadable. You may not need all of the confectioner’s sugar. (The filling does indeed taste exactly like Oreo filling. Yay!)

Once the cookies are completely cool, frost one cookie and then top with another cookie and press together. These should be stored in the refrigerator due to the non-dairy milk in the filling.

Recipe Notes   

*A number of gluten-free flour blends work well here: Namaste Perfect Flour Blend, Bob’s Red Mill Gluten Free 1-to-1 Flour Blend, Trader Joe’s Gluten Free Flour Blend, Living Now Gluten-Free All-Purpose Flour. Make sure you choose a flour that is safe for your dietary needs.

Recipe from the Pretty Bee

The Easiest Gluten Free and Vegan Chocolate Cake

Ingredients

  • 1 1/2 cups gluten-free flour blend regular flour works in this recipe, if you are not GF
  • 1 cups organic cane sugar
  • 1/2 cup cocoa powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/3 cup organic canola oil
  • 1 teaspoon vanilla
  • 1 teaspoon white vinegar
  • 1 cup cold water
  • 3/4 cup mini dairy free chocolate chips
  • confectioner’s sugar for dusting

Instructions

Preheat oven to 350 degrees.

Sift together the dry ingredients. (This step is important, especially with gluten-free flour. Otherwise, you’ll have lumps!)

Add the organic canola oil, vanilla, vinegar, and water. Mix together by hand, and don’t overmix. Stir in the dairy free chocolate chips.

Pour into an 8-inch square Pyrex dish and bake at 350 degrees for about 26-30 minutes, or until a toothpick inserted in the middle comes out clean.

Dust the top with confectioner’s sugar once cool.

Recipe Notes  

I have tried this with Namaste Perfect Flour Blend, King Arthur Gluten-Free Multi-Purpose Flour, and Enjoy Life Foods All-Purpose Gluten Free Flour.

You can use this to make cupcakes – reduce the baking time to about 13-15 minutes. Makes about 12 cupcakes.

Recipe from the Pretty Bee

Vegan Peanut Butter Cups

 Ingredients

  • 1 cup dairy free chocolate chips
  • 1/2 cup peanut butter I used JIF Natural
  • 1 Tablespoon ground golden flax seed meal
  • 1 1/2 Tablespoons confectioner’s sugar

Instructions

Line a mini muffin tin with paper candy cups (or they might be called mini muffin cups).

Place the dairy-free chocolate chips in a glass bowl and microwave for one minute. Stir, and if they are not fully melted, microwave in 15-second increments, stirring in between, until they are smooth and melted.

With a spoon, drizzle some melted chocolate in the paper candy cups. Take the spoon and spread a little bit up on the sides of the paper liner as well. Put the mini muffin tin in the fridge so the chocolate hardens, about 10 or 15 minutes.

Put the peanut butter in a separate bowl and microwave for about 20 seconds so it softens. Remove from microwave and stir in ground flax seed and confectioner’s sugar, mixing until well combined.

Remove the muffin tin from the fridge and put a small spoonful of the peanut butter mixture in each liner. Flatten slightly with the spoon.

Put a spoonful of the remaining chocolate over each peanut butter filled cup. Make sure it totally covers the top of the peanut butter.

Refrigerate until the chocolate is firm, about 20-30 minutes. When serving, you may want to take them out of the fridge for about ten minutes so the chocolate isn’t too hard to eat.

Recipe Notes 

  • use almond butter or another nut butter
  • use sunbutter if you’d like to make these nut free
  • use crunchy peanut butter
  • sprinkle some sea salt flakes on top

Recipe from the Pretty Bee

 

 

 

Vegan Crispy Rice Chocolate Caramel Truffles

Ingredients

  • Truffles:
  • 1 cup beet sugar (or organic cane sugar)
  • 1 fifteen ounce can unsweetened coconut cream
  • 4 tablespoons coconut oil
  • 2 teaspoons vanilla extract
  • 14 ounces dark vegan chocolate, chopped
  • 1 cup crisp rice cereal (like Rice Krispies)
  • Toppings: melted dark vegan chocolate, dark unsweetened cocoa powder, unsweetened shredded coconut, flaky salt, edible gold dust

Instructions

In a heavy medium-sized saucepan add the sugar, coconut cream, and coconut oil and place the pan over medium heat. Simmer until the sugar is dissolved and the caramel gets golden around the edges, this will take about 8-10 minutes.

When the caramel is all smooth and melted remove the pan from the heat and whisk in the vanilla and add the chocolate. Whisk the chocolate into the hot caramel until it is melted and smooth.

Pour the hot chocolate caramel ganache into a pyrex bowl and cool to room temperature.

When the ganache has cooled, fold in the Rice Krispies and then put the bowl of truffle base into the refrigerator and chill until cold and solid.

Prepare a sheet pan with a sheet of wax paper.

Use a small scoop to make little rounds (I make mine about 1 tablespoon big with a melon baller) and roll it into a ball with your palms.

Place the truffles on the prepared sheet pan and place in the freezer for 15-20 minutes until chilled. Then roll in cocoa powder or coconut, or dip in melted chocolate and top with sea salt, coconut or gold edible dust.

Store in an airtight container or in the freezer.   

Recipe from Heather Christo

 

These recipes are pretty, easy and really delicious.  So, start baking and have a great Valentine’s Day!

Barb Schrader
February 7, 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 and Dr. David Hardy, Chiropractic Physicians
To schedule an appointment, click here.

 

Super Bowl – Enjoy The Day Without a Carb or Gluten Hangover!

7 Healthy Game Day Recipes

 

I hope you are all having success with reaching your 2018 health goals so far!  For some, Super Bowl Sunday may be your first test of willpower.  Whether you are hosting the party or joining the party, you can still enjoy some game day deliciousness without the carb or gluten hangover.  Meal prep is key! Planning ahead will make all the difference.  Eating healthier is about making healthier choices and building sustainable eating habits one step at a time. 

Below are 6 of the recipes on my Game Day Menu:

Avocado & lime with gluten-free chips

Ingredients   

  • 2 avocados
  • 1 tablespoon chopped green onions
  • 1 tablespoon chopped red onion
  • 1 ½ tablespoons freshly squeezed lime juice
  • 1 ½ tablespoons minced fresh cilantro
  • 1 tablespoon minced sun-dried tomatoes packed in oil
  • Kosher salt and pepper to taste

Instructions

  1. Split avocados, remove and discard pit, and scoop meat into a medium bowl.
  2. Add remaining ingredients and using a fork or a potato masher, mash until ingredients are well-incorporated.
  3. Season with salt and pepper to taste.
  4. Serve with Gluten Free tortilla chips or for the lowest of carbs, serve with celery and carrots.

 Paleo Mini Pepper Nachos

Ingredients

  • 2 small packages mini peppers organic if possible or one large package
  • 1 pound ground turkey or lean grass-fed beef
  • 1/2 tsp. garlic powder
  • 1 tsp. ground cumin
  • 1 tbs. chili powder
  • 1/2- 1 cup organic salsa
  • pinch salt
  • 2 tbs. chopped fresh cilantro
  • 1/4-1/3 cup shredded cheese optional

Instructions

  1. Preheat the oven to 400F.
  2. Slice the peppers lengthwise, then remove the stem and seeds. Place on a baking sheet lined with foil or parchment paper for easy clean up (spray with coconut oil to make sure they don’t stick – not required but recommended).
  3. Place peppers in the oven for 12 minutes.
  4. Place a large skillet over medium heat. Spray the skillet with coconut oil (or add 1/2 tbs. coconut oil and allow to melt). Add ground turkey and allow to cook through, breaking up the turkey into small pieces.
  5. Cook about 7 minutes, until no longer pink in any place.
  6. Add the garlic powder, cumin, chili powder, organic salsa and pinch of salt. Allow to cool slightly while waiting for peppers to finish.
  7. Stuff the peppers with a small spoon once they come out of the oven. Top with grated cheese (optional) or just sprinkle with chopped fresh cilantro.
  8. If you add the cheese, turn on the oven’s broiler. Place the nachos under the broiler for 2 minutes (use foil to line the baking sheet with if you are going to use the broiler).
  9. Serve hot or at room temperature.

Crispy Buffalo Cauliflower Poppers

Ingredients

  • 1 head Cauliflower, cut into bite-sized pieces (about 4 cups)
  • 3/4 cup Water
  • 3/4 cup Almond Flour
  • 1/2 tsp Garlic powder
  • 1/2 tsp Salt
  • 1/4 tsp Pepper
  • 1 cup Buffalo sauce
  • 1 tbs Honey

 Instructions

  1. Preheat oven to 450 degrees. Line a baking sheet pan with foil and spray with cooking spray.
  2. Prepare the batter for the cauliflower by combining the water, almond flour, and seasonings in a medium bowl. Combine.
  3. Dip the cauliflower in the batter shaking off the excess batter before placing the cauliflower on the baking sheet. Lay the cauliflower in a single layer on the baking sheet.
  4. Bake in the preheated oven for 25-30 minutes until golden brown.
  5. While the cauliflower is baking, combine the hot sauce and honey in a medium bowl. When the cauliflower is ready, remove it from the baking pan and toss it in the hot sauce mixture.
  6. Serve with dip/dressing of choice.

Tuscan Vegetable Soup

Ingredients

  • 1 (15.5-oz) can cannellini beans, drained and rinsed
  • 1 Tbsp. olive oil
  • ½ large onion, diced (about ½ cup)
  • 1 medium carrot, diced (about ½ cup)
  • 2 stalks celery, diced (about ½ cup)
  • 1 small zucchini, diced
  • 1 clove garlic, minced
  • 1 Tbsp. chopped fresh thyme (or 1 tsp. dried)
  • 2 tsp. chopped fresh sage( or ½ tsp. dried)
  • ½ tsp. salt, plus more for taste
  • ¼ tsp. ground black pepper, plus more to taste
  • 4 cups low-sodium chicken or vegetable broth
  • 1 (14.5-oz) can diced tomatoes, with juices
  • 2 cups lightly packed chopped spinach
  • ⅓ freshly grated parmesan cheese (optional)

Instructions

  1. Heat oil in a large soup pot over medium-high heat. Add the onion, carrot, celery, zucchini, garlic, thyme, sage, salt, and pepper.
  2. Cook, stirring occasionally until the vegetables are tender. Add the broth and tomatoes and bring to a boil.
  3. Add the beans and the spinach leaves.  Wilt the spinach. Serve with a sprinkling of parmesan cheese and enjoy!

Grilled Chili Lime Chicken Fajita Salad

Ingredients

Marinade/Dressing:

  • 3 tablespoons olive oil
  • 1/3 cup freshly squeezed lime juice
  • 2 tablespoons cilantro, chopped
  • 2 cloves garlic, crushed
  • 3/4 teaspoon red chili flakes, (or red pepper flakes — adjust to your preference of spice)
  • 1/2 teaspoon ground Cumin
  • 1 teaspoon salt

Salad:

  • 4 chicken thigh fillets, skin removed (no bone)
  • 1/2 yellow bell pepper, deseeded and sliced
  • 1/2 red bell pepper, deseeded and sliced
  • 1/2 an onion, sliced
  • 5 cups Romaine, (or cos) lettuce leaves, washed and dried
  • 2 avocados, sliced
  • Extra cilantro leaves to garnish
  • Sour cream, (optional) to serve

Instructions

  1. Whisk marinade ingredients together to combine. Pour half the marinade into a shallow dish to marinade the chicken fillets for two hours if time allows. Refrigerate the reserved untouched marinade to use as a dressing.
  2. Heat about one teaspoon of oil in a grill pan or skillet over medium-high heat and grill chicken fillets on each side until golden, crispy and cooked through. (Grill in batches to prevent excess water being released.)  Set cooked chicken aside and allow to rest.
  3. Wipe pan over with paper towel; drizzle with another teaspoon of oil and fry pepper and onion strips until cooked to your liking.
  4. Slice chicken into strips and prepare the salad with leaves, avocado slices, peppers, onion strips and chicken.

Keto New York Cheesecake

Ingredients

Crust

  • 2 tbsp coconut flour
  • 1/4 (40g) cup blanched almond flour
  • 1 tsp cinnamon
  • 1 tbsp erythritol
  • 1/8 tsp stevia powder
  • 2 tbsp unsalted butter melted

Cheesecake

  • 1 cup cream cheese room temperature
  • 90 g/ml sour cream
  • 3 tbsp erythritol
  • 1/2 tsp stevia powder
  • 1/2 tsp vanilla
  • 1/2 tsp baking powder
  • 2 eggs room temperature

Optional Decorating ingredients

  • dark chocolate chips melted
  • almonds chopped
  • cashew nuts chopped

Instructions

  1. Preheat the oven to 150C/300F.  Wrap the bottom of a 6” springform pan with aluminum foil.
  2. In a small bowl, mix the ingredients for the crust together until it resembles a buttery crumble.  Place in your springform pan and press unto the bottom with a spoon.  Even it out with the back of the spoon.
  3. In a large bowl, place the cream cheese, sour cream, erythritol, stevia powder and vanilla, and beat with a hand mixer until the mixture is completely smooth and creamy.  Add the eggs one at a time and mix until incorporated. Do not overmix!! Add the baking powder, and mix for a few seconds.
  4. Pour the cheesecake batter into the springform pan over the crust.  Tap a couple of times on the counter to get rid of any air bubbles (if there were any).
  5. Prepare a tall oven-proof tray and add 2-3 (1″) of water.  Carefully place your aluminum-wrapped cheesecake into the water and place into the oven.  Bake for 60 minutes.
  6. Open the oven door and let the cheesecake cool completely inside the oven for 1-2 hours until completely cooled (Your cheesecake should still be jiggly in the middle).  Cover with plastic wrap, and place in the fridge overnight.
  7. You can decorate it as you wish or eat it plain once it’s completely cooled and set the next day
  8. These steps should make sure that your cheesecake does not crack when baking or cooling down.

Chocolate Dipped Candied Bacon

Ingredients

  • 2 tbsp brown sugar substitute (20 g/ 0.7 oz) Sukrin Goldbut you can use another sweetener such as Erythritol
  • ½ tsp cinnamon
  • 16 thin bacon slices (240 g/ 8.5 oz)
  • 3 oz 85% dark chocolate(85 g)
  • ½ oz cacao butter or 1 tbsp coconut oil (14 g)
  • 1 tsp sugar-free maple extract
  • sweetener such as Erythritol
  • ½ tsp cinnamon

Instructions

  1. Mix the brown sugar substitute or Sukrin Gold and cinnamon.
  2. Line a baking sheet with parchment paper or a baking mat. Lay the bacon strips next to each other. Sprinkle with half of the sweetener & cinnamon mix. If you cannot fit the bacon into one tray, use two. Flip the bacon strips on the other side and sprinkle with the remaining mix. Place in the oven preheated to 275 F and bake for 60-75 minutes or until crisp and caramelized.
  3. Meanwhile, melt the dark chocolate and cocoa butter.
  4. Once melted, add the maple extract. Set aside to cool down to room temperature
  5. Remove the candied bacon from the oven and let it cool down completely before dipping in the chocolate. Dip half of each candied bacon strip in the chocolate or use a spoon to do it. Place on a tray lined with parchment paper and let the chocolate solidify at room temperature or in the fridge.
  6. Enjoy!  only 1.1 grams of carbs per slice!

We all struggle at times to live a healthier lifestyle.   Having a plan and setting realistic goals can help you make your health goals while still enjoying the festivities.  I urge all of you to stay on course because nothing tastes as good as healthy feels!

Have you made a game day menu to avoid the hangover and stay the course?  Do you have any good recipes you would like to share?

Joy Vale
Patient Care Coordinator
January 31, 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 and Dr. David Hardy, Chiropractic Physicians

To schedule an appointment, click here.

Keenan, Timothy. “Chuck’s Super Bowl 2018 Party.” Chuck’s Darien, 6 Jan. 2018, chuckscafedarien.com/chucks-super-bowl-2018-party/.

says, Joanne, et al. “Babalu Guacamole.” The Cooking Bride, 16 Dec. 2017, cookingbride.com/appetizers/babalu-guacamole/.

Sam. “Paleo Mini Pepper Nachos.” Bites of Wellness, 31 Oct. 2017, www.bitesofwellness.com/paleo-mini-pepper-nachos/.

“Crispy Buffalo Cauliflower Poppers.” Dashing Dish, www.dashingdish.com/recipe/crispy-buffalo-cauliflower.

Jen, et al. “Tuscan Vegetable Soup.” Yummy Healthy Easy, 19 Oct. 2017, www.yummyhealthyeasy.com/healthy-tuscan-vegetable-soup-easy/.

Karina. “Grilled Chili Lime Chicken Fajita Salad (+ VIDEO).” Cafe Delites, 3 Jan. 2018, www.cafedelites.com/grilled-chilli-lime-chicken-fajita-salad/.

Laura one month ago #. “Chocolate Dipped Candied Bacon | The KetoDiet Blog.” KetoDiet, 30 Sept. 2017, www.ketodietapp.com/Blog/post/2016/02/08/chocolate-dipped-candied-bacon

Mira, et al. “Keto New York Cheesecake.” My PCOS Kitchen, 2 Sept. 2017, www.mypcoskitchen.com/keto-new-york-cheesecake-3/.

3 Ways to Change Your Brain!

Brain Health – The How

With all the information and blogs out there on how to change your brain, you are probably confused on how to apply this to your life. It is for this reason I propose a simple way to categorize things. If you would like to make a change to your brain it is important to realize that each one of these categories can change your brain for the better or for the worse. Each group also has their advantages and limitations when it comes to making a positive change in your brain.

1.  Chemicals – medications/drugs, nutrition, and supplements.

Pros: other than educating yourself and/or finding the right physician; let’s be honest you don’t have to do any other work than taking it. Medications and drugs are powerful and some people need something to stabilize them. Nutrition can take a bit of work however with the rise of easy to do recipes, health stores and healthy restaurants there are so many options to choose from to help you build healthy brain tissue. Supplements can usually be described as building blocks or ways to stimulate a certain metabolic process.

Cons: It is important to realize that any chemical you use to target your brain, affects every area that has that chemical. If there is a problem or imbalance on the left side of your brain, you cannot specifically target it because of those chemicals on both sides of your brain. Chemicals are global! Let’s get specific now on the chemicals; we all know that medications come with side effects, lots of side effects.  Studies show that adverse drug effects are the 3rd leading cause of death in the United States. As for nutrition, we know that there is no one nutrition plan that works for everyone and let’s face it – people are taking too many supplements some that don’t work and some that were just junk in the first place. It is worth it to find an experienced healthcare provider that uses only the top grade products.

2. Thoughts – counseling, psychology, self-help, and education.

Pros: each one of us has our own opinions and unique experiences! We all need to socialize, feel important and learn to process our emotions. Everyone is going to come up with challenges and hard times where we need help and it will always be a good thing to have skilled people or resources to turn to.

Cons: there is a lot of the brain that we can’t talk to! If the brain has a problem processing information or is overactive clear thoughts are difficult to have. Sadly it is often common that when people are no longer able to make progress with thoughts alone or have a certain diagnosis, people can become their diagnosis and become enabled.

3.  Stimulation

Stimulation is probably the least understood of three ways to change your brain. There are a lot of new and reinvented techniques to stimulate the brain and develop better neuroplasticy that are going to help you function and perform better.  Ways to stimulate your brain involve anything that fires or excites a receptor that then fires a nerve that will send that signal to the brain. Examples are exercise, aromatherapy, chiropractic, physical therapy, touch, music, sunlight, art etc.

Pros: you are using the body to build the brain and can receive enjoyment from that activity or modality of treatment. There are several things you can do on your own to build a better brain and several techniques out there that help people. With the modern advances in neuroscience, a trained clinician can even target specific areas of a person’s brain and exercise a specific weak area.

Cons: you can over stimulate your self. Think of too much computer/screen time, too much noise, stiffness and soreness and injuries from doing too much. Stimulation takes time and requires some work. As well every person has different tolerances and vitality so there is a lot of confusion out there. The modern advances of neuroplasticity are slowly being adapted by traditional medicine and many alternative therapists and physical therapists are not well-educated in the brain and nervous system, which is why we promote seeing a board-certified chiropractic neurologist.

If you want to know what part of your brain needs the most attention and the best approach for you, come see us!

Dr. David R.A. Hardy, DC, DACNB, FABBIR
January 24, 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 and Dr. David Hardy, Chiropractic Physicians

To schedule an appointment, click here.

7 Fool-Proof Ways To Be Happy in 2018 and Beyond!

Good fortune: prosperity : a state of well-being and contentment: joy: a pleasurable or satisfying experience – Webster’s Dictionary (happiness defined)

Happiness is an often-used word. Research has shown that long-term happiness, feeling content with life, stems from feeling and being in-charge of as much of our life as possible. It’s not about having a constant smile on your face nor does it stem from money or health, but a self-belief you are on the right road.

Behavioral scientists have spent a lot of time studying what makes us happy, and what doesn’t. We know happiness can affect health and longevity, and happiness scales are used to measure social progress and the success of public policies.  But being happy isn’t something that just happens to most people.  Most of us work at it.  And we all have the power to make small changes in our behavior, our surroundings and our relationships that can help set us on course for a happier life.  Happiness comes from within.  Here are 8 ways to get there:

1.  Conquer Negative Thoughts 

One of the best things to do to become happy is to conquer negative thoughts.  We all can be a little negative.  We focus on bad experiences more than good ones.  It’s an evolutionary adaptation – over-learning from dangerous or hurtful situations we met in our lives helps us to avoid them in the future and react quickly to a crisis.

This just means that you must work a little harder to conquer negative thoughts.  How do we do this?

Don’t try to stop negative thoughts!  Telling yourself not to think about something only makes you think about it more.  Acknowledge the negative thoughts and dispel them.  Tell yourself, I am worried about money or I am obsessed with something at work.  Then treat yourself like a friend.  Think of what your friend would tell you if you were talking to them about your negativity and apply that to yourself.  (Take your own advice.)

Challenge your negative thoughts. When you are saying to yourself, “I am a failure.”  Stop and acknowledge that you may have failed at this one thing, but point out to yourself all the good things.  I have gone far in my career.  I have a great relationship.  I have great kids.  I am a kind person, etc.

Avoid negative people! We all know at least one person that can never say anything positive. They are unhappy and unwilling to even try to change that.  Avoid them!  Negativity is contagious, just as positivity is.  When you surround yourself with positive people you can’t help to start to think positively.  When you have a negative thought, recognize it, challenge that feeling and take a big step toward a happier life.

Optimism is part genetic, partly learned.  Even if you were born into a family of “gloomy Guses,” you can still find your inner ray of sunshine.  Optimism doesn’t mean ignoring the reality of a situation.  An optimist acknowledges the situation and looks for what good can come out of it.

2.  Breathe! 

Science is beginning to give evidence that the benefits of the ancient practice of controlled breathing are real.  Studies have found, such as, that breathing practices can help reduce symptoms associated with anxiety, insomnia, post-traumatic stress disorder, depression and attention deficit disorder. For centuries yogis have used breath control, or pranayama, to promote concentration and improve vitality.  Buddha advocated breath-meditation to reach enlightenment.  Try it!

3.  Get up and move!   

When people get up and move, even a little, they are happier than when they are still. It doesn’t have to be rigorous activity.  Even just gentle walking can help get you into a better mood.  We all know that more activity goes together with better health and greater happiness.

4.  Spend time outdoors! 

Numerous studies support the notion that spending time in nature is good for you.  We know that walking on a quiet, tree-lined path can result in meaningful improvements to mental health, and even physical changes to the brain.  Nature walkers have “quieter” brains:  scans show less blood flow to the part of the brain associated with rumination.  Some research shows that even looking at pictures of nature can improve your mood.

5.  Find the sun! 

I know that isn’t the easiest thing to do in this part of the country, especially in winter.  But sunlight can make a difference.  Seasonal affective disorder is real.  Epidemiological studies estimate that its prevalence in the adult population ranges from 1.4 percent (in Florida) to 9.7 (in New Hampshire).   Natural light exposure – by spending time outside or living in a space with natural light – is good for your mood.  Even for people who do not have true seasonal affective disorder, sunlight makes us feel better.  So, get outside, or at least open your drapes and let the light in.

6.  The 1-minute rule! 

One of my favorite bits of happiness advice comes from Ms. Rubin, author of “Happiness at Home” and many other useful guides and articles on happiness and good habits.  She proffers a one-minute rule that is incredibly useful. Here it is:

Do any task that can be finished in one minute.  This simple advice helps you decide what to tackle in a messy room.  Do the one-minute tasks first.  Here is her list:

Hang up a coat.  Read a letter and toss it.  Fill in a form.  Answer an email. Jot down a citation. Pick up phone messages.  File a paper.  Put a dish in the dishwasher. Put away the magazines.

If you do nothing else, add the one-minute rule into your life.  It will give you a short boost of happiness after you carry out so much in a short time – and as a bonus, you will end up with a cleaner room, which will also make you happy.

7.  Choose to be happy!

Remember happiness is a choice.  You must choose happiness every day.  When you wake up in the morning, before you even get out of bed, tell yourself that today you will be happy.

Don’t worry, be happy!

Barbara Schrader
January 17, 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 and Dr. David Hardy, Chiropractic Physicians

To schedule an appointment, click here.

Resolutions for 2018 – Make Them and Keep Them!

I’m not a person that makes a list of New Year’s Resolutions, but mostly because my birthday is in the middle of January. Before my birthday I reflect on the year before what was the good and the bad. I ask myself, in what areas of my life do I want to improve? I usually write a letter to myself on what I want to do in the following year and how I’m going to be successful. I always have some very broad goals. For example, focus on my health and build better relationships with my family and friends, etc.   Then I break them all down and get very specific.  For example, last year I was more consistent with my workouts although I did get sidetracked through the holidays.  This year I want to go from three days a week to four and add lifting weights to one of those days. I look at my family members and friends and I realize I might not have been as invested in the relationship as I should have been; I may want to spend more quality time with some and for others, I think of acts for kindness or things we could do together. This letter can get very long and very detailed. I usually have my phone so I can add things to my “to do” list or schedule an event on my calendar. By the end, I really do feel like I’m ready to take on the next year!

I thought it would be fun to see what others picked for their resolutions and some ideas of how to keep at them. Here are some of the interesting articles I found:

I loved this – BE KIND! Think how the world would change if we all made this decision!   If you think about it, kindness is everything. Love, of course, is everything, too. But unlike love, which is something that strikes or that we grow or fall into, kindness is something that we choose. Unlike love, we can practice kindness. We can practice kindness even when we feel decidedly unloving.

https://www.psychologytoday.com/blog/the-dance-connection/201712/the-1-life-changing-new-year-s-resolution

 

Grow something to eat

A packet of seeds costs a few cents and in a couple of months and a warm windowsill you can have your own salad leaves or the start of something far more impressive like tomatoes, squash or beans in mid-spring.

Get Inspired!

Here are some inspirations for your own resolutions:

http://www.mirror.co.uk/news/uk-news/21-good-new-years-resolutions-11768219

http://www.kiro7.com/news/trending-now/9-inspiring-new-years-resolution-quotes-to-motivate-you-into-2018-1/672932788

This one is great: “Tomorrow is the first blank page of a 365-page book, write a good one.” Brad Paisley   

Pick up a book.

Reading is good for your brain, but health professionals say that the hobby can also enrich your social skills. “People who read fiction may understand people better than others,” cognitive psychologist Keith Oatley explained to CNN. “A work of fiction is a piece of consciousness that can pass from one mind to another and that reader can make it their own.”

 

Set Some Goals and Stick To Them!

http://www.newsweek.com/new-years-resolutions-2018-15-ideas-setting-goals-new-year-763466

http://www.foxnews.com/lifestyle/2018/01/01/6-ways-to-make-2018-resolutions-stick-in-new-year.html

Find An Accountability Buddy or Group

It’s so much easier to accomplish a goal when you have a good support system. This year, find a friend or family member who has a similar resolution; you can rely on each other for accountability and support while making memories and accomplishing goals. Or consider joining a support group to reach your goals, such as a workout class at your gym or a group of coworkers committed to eating healthy lunches at work. Having someone to support you through your struggles and successes will make your good intentions much more likely to stick.

 

 

Choose to have a great 2018!  Happy New Year!

Nancy Boardman
January 3, 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 and Dr. David Hardy, Chiropractic Physicians

To schedule an appointment, click here.

 

 

 

 

 

 

 

Pave Your Way To Good Health – Don’t Just Fill Potholes!

When it comes to your health, most doctors are just trying to fill the potholes instead of trying to pave a road for optimal health.  SO here you are driving down this bumpy road getting thrown all over the place waiting for the next office visit to get another part changed. So, what do I mean by this analogy? I mean that doctors are reactive and narrow sighted in their thinking, even many alternative doctors. They hear a symptom, problem or concern and automatically try to come up with a single solution for that one issue instead of zooming out and looking at how the entire system is working. In the allopathic world if there is a problem they say take this medication and if that doesn’t work, we can just increase the dosage. In many alternative clinics, they suggest taking a particular vitamin or trying a new therapy. The thing is this is that this is just a limited view of a thousand-piece puzzle. The human body is interconnected with different organ systems that are constantly communicating with one another. There could be several parts of a neurological pathway, a metabolic pathway or neuro-metabolic pathway that break down and just trying to fix one problem in a vast interconnected web of problems is sheer madness.

SO, how do you begin to pave the road to health instead of just filling holes?

 

1)        Learn the pathways

Yes, there is a reason a Google search won’t make you an expert in physiology and fix your problems with a single click.  There is a huge need to find a doctor who has taken the time to understand a functional approach when it comes to your individual chemistry and neurology.

2)        Listen to the patient

A doctor needs to listen to a patient because more times than not a patient knows their bodies better than anyone else. Find a doctor that is going to take the time to listen. This can’t be done in less than 20 minutes. Sorry if your insurance company doesn’t understand that.

3)        Complete a proper exam

Healthcare has forgotten that to find out what is going on with a person you actually have to look at them. The system got used to cutting corners to get people out the door quicker. Not just that, most scans are only designed to find pathology and do not assess function! Meaning “my scan or test came back negative but I still have all these things wrong with me.” That’s because it’s a problem with how your body is functioning, not a pathology like a tumor.

4)        Run the complete set of labs and tests needed

If you don’t run the tests you are shooting in the dark. Giving someone a medication or vitamin for a symptom is often just guessing. Furthermore, some of the gold standards for testing don’t actually measure the entire system. Please watch our thyroid video for more of an explanation. Test, don’t guess!
http://www.balancingyourchemistry.com/thyroid.html

5)        Adapt and change plans

As a person’s neurology and chemistry change, so should their personal plan. If retesting a blood test shows the chemistry has shifted, they may not need to continue with their originally recommended supplements. As a person’s neurology changes the exercises or therapies should change so a person doesn’t plateau and continues to move down the road towards their health goals.

Are you concerned that your road needs repaving?  If so, come see us for a free consultation.  Just click the link below.

Dr. David Hardy, DC, FABBIR, DACNB
December 27, 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 and Dr. David Hardy, Chiropractic Physicians

To schedule an appointment, click here.

7 One Tank Road Trips To Bring Joy To Your Holiday Season!

 “Joy is what happens to us when we allow ourselves to recognize how good things really are.” –Marianne Williamson

With the hustle and bustle of the holiday season upon us, I want to inspire you to make the most of your moments this season and find real Joy in the ones you love!  A Joyful heart is a good medicine!

1.   The Christmas Cave at White Gravel Mines: 4007 White Gravel McDaniel Road, Minford, Ohio 45653.  

This new Christmas attraction is first on my list! The cave features thousands of lights and biblical scenes depicting the birth of Christ on a mile long passageway throughout the mines.  This is a self-guided tour lasting about 1 hour.  There are benches along the way if you need to stop and rest.  www.towncal.com/event/the-christmas-cave/2016-12-02/

2.  A Christmas Story House Museum: 3159 11th Street, Cleveland, Ohio 44109

If you are a fan of the movie, this is a must-see in Cleveland!  The 19th century Victorian is restored and renovated to appear as it did in the 1983 film A Christmas Story.  http://www.achristmasstoryhouse.com/

3.  Ugly Sweater Holiday Train Ride: Cuyahoga Valley Scenic Railroad Rockside Station

It’s an ugly holiday sweater party!  This is an adult only, 2-hour train ride through the beautiful Cuyahoga Valley.  Invite your family and friends for holiday spirits and a competition of ugliest sweaters.  www.cvsr.com/responsive_slider/ugly-sweater-holiday-party/

 

 

4.  Festival of Lights at the Cincinnati Zoo

Now through January 1, 2018, the Cincinnati Zoo is transformed into a “Wild Wonderland” Enjoy the splendor of 3 million LED lights,   Swan Lake Lightshow and maybe even indulge in the S’mores stand.  http://cincinnatizoo.org/events/festival-of-lights/

 

 

 

5.  Ice Skate at Cleveland’s Public Square, Cincinnati’s Fountain Square.

Whether it’s your first time or it’s like riding a bike to you, Ice Skating is sure to put a smile on your face.  Make it a family night or make it a date night!  www.clevelandpublicsquare.com  or www.myfountainsquare.com

6.  The Epic Snow Tubing Hill at Mad River Mountain: 1000 Snow Valley Road, Zanesfield, Ohio 43360

Featuring 10 lanes at 1000’ long this ride is sure to bring back joyful memories of being a kid! They also offer private tubing sessions where you, your family and friends could enjoy the slopes with your own private party.  https://www.skimadriver.com/

 

7.  Cleveland Metroparks Chalet Toboggan Chutes: 16200 Valley Parkway, Strongsville, Ohio 44136

Add this to your bucket list and experience the icy thrill of tobogganing!  https://www.clevelandmetroparks.com/parks/visit/parks/mill-stream-run-reservation/the-chalet.

Whatever you choose to do,  find joy in the journey!  I Hope This Season Brings You much joy!

Merry Christmas and a blessed New Year from All of Us at Functional Endocrinology of Ohio

Joy Vale
Patient Care Coordinator
12/20/2017

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 and Dr. David Hardy, Chiropractic Physicians

To schedule an appointment, click here.

 

 

 

7 Amazing and Natural Facial Cleansers You Can Make At Home! What a Great Christmas Gift!

So, we’re all working hard to put only good stuff inside our bodies.  We have detoxed and healed our guts and eat healthy, good for us foods.  But how are we taking care of our skin?  Are we still using facial cleansers full of chemicals and perfumes?

You do know that all those chemicals and perfumes seep through your skin, back inside your body – ruining that detox you just did.  Plus they cost a fortune.  So here are a few recipes for facial cleansers you can make at home.  Everything you need is probably sitting in your cupboards.

Jojoba (Coconut) Lemon Facial Cleansing Cream

1 tbsp beeswax
3 tbsp Jojoba oil (or coconut oil)
1 tbsp witch hazel
1 tbsp lemon juice
1/8 tsp borax
6 drops lemon essential oil

Melt the beeswax in a saucepan, using low heat. Add the jojoba or coconut oil and beat, using a hand mixer, for about 5 minutes or until it reaches a creamy consistency.

Heat the witch hazel and lemon juice in another saucepan just until warm, and then stir in the borax to dissolve.  Add this mixture to the cream and beat with a mixing spoon until well combined.

Set aside until the ream is cool. Mix in the lemon essential oil and spoon into a container.

Olive Oil Facial Cleanser

2 tsp liquid face soap or baby wash
2 tbsp water
2 tbsp glycerin
½ cup olive oil

Pour ingredients into a food processor or blender mix until thickened, smooth and creamy.

To use, pump a quarter-size amount of cleanser into your hand.  Gently massage into your neck area, face, eyelids, and eyelashes for about one minute.  Remove with a warm washcloth.  Rinse washcloth in warm water and gently remove any remaining dirt or makeup off your face  Keeps up to a year.

Anti-Aging Lemon Facial Cleanser

1 tbsp natural yogurt
1 tsp lemon juice
2 drops lemon essential oil

Mix all ingredients together. Soak a cotton wool pad in the mixture and remove makeup.  Repeat with fresh cotton wool pads to remove all makeup.

As you can tell by the small measurements of ingredients, this recipe is a one-time application.  This mixture will not keep. Please use immediately.

Homemade Honey Cleanser

3 tbsp honey
½ cup vegetable glycerin
2 tbsp liquid castile soap

Mix ingredients together.  Apply to face and neck and massage into skin for at least 30 seconds, allowing the cleanser to loosen dirt and debris. Rinse face with warm water.

Facial Cleanser for Oily Skin

1 tsp powdered skim milk
1 tsp honey
Few drops of apple cider vinegar

Mix your ingredients in a bowl and apply it to the skin in a circular motion with your fingertips for a minute or two.  Rinse with warm water and a washcloth.

Facial Cleanser for Dry Skin

1 tbsp oat or rice bran
1 tbsp honey
1 tsp cream

Heat your ingredients gently in a saucepan stirring until well blended.  Be sure to use your cleanser while it is still warm

Facial Cleanser for Sensitive Skin

1 part baking soda
2 parts ground oatmeal

You can ground your oatmeal in a food processor or with a mortar and pestle.  Then, mix it with the baking soda and store in a sealed container.  Whenever you want to wash your face, mix ½ tsp of the dry mixture with warm water.  Rub gently on the skin in circular motions.  Rinse with warm water and pat dry.

So try some of these cleansers.  You can make them at home and save some money and make your skin happy.  Plus, they make great Christmas presents!

Barb Schrader
December 13, 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 and Dr. David Hardy, Chiropractic Physicians

To schedule an appointment, click here.

Recipes from www.healthbeautyupdates.com