You Can Have a Stress-Free Holiday!

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The staff at Real Wellness Doc will be taking a much deserved blog-writing holiday until January 6, 2016.  I thought I’d give you a couple of links to a few of our previous articles though to help you have the best holiday season ever!  Have a joyful holiday season. See you next year!

One Tool Can Help You Enjoy Every Holiday Moment!

Slow Down – Happiness is Trying to Find You.

13 Ways to Make Meditation Part of Your Morning Routine

Are Your Neurotransmitters Ready for the Holidays?

Are You Thinking Above the Line?

Take a Walk on The Healthy Side.

A Beginner’s Guide to Yoga

Walk Your  Way to Happier, Healthier You!

15 Smart Strategies to Reduce the Negativity in Your Life

Are You A Victim of Stress? Stop and Be a Hero Instead!

9 Tools To Kick Your Anxiety to the Curb

Can You Really Sleep Like a Baby?

Improve Your Attitude and Improve Your Health

Stop Breathing and Start Singing

Caroline Boardman
December 21, 2015

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. Andrew Kender, Chiropractic Physicians
To schedule an appointment, click here.

Afraid of a Heart Attack? This Test Can Help Determine Your Real Risk!


Lipoprotein Analysis: The Gold Standard For Predicting Cardiovascular Events

Determining whether you are at risk for a cardiovascular event like a heart attack or stroke can be a tricky consideration.  There are all sorts of fancy diagnostics from routine blood work to advanced imaging that can help create a statistical chance of an individual having a cardiovascular event.  Virtually everyone who has ever gone in for a routine blood test has had their cholesterol checked as a preventative marker to future cardiovascular events, but did you know there is a new “gold standard” in blood testing for predicting cardiovascular events?  The lipoprotein analysis [Click to Tweet] is the new gold standard when testing blood to determine the risk factor for a cardiovascular event. (1)

Heart disease always ranks highest in regards to mortality rates here in the U.S..  The CDC estimated over 611,000 deaths caused by cardiovascular complications in 2013. (2) This number didn’t include strokes!!  This is astronomical!!  My next question for those reading this blog is what are you doing to find whether you are at risk??   In our clinic, we offer a wellness panel that includes the “gold standard” of testing to give you an idea where your current blood plasma ranks you in regards to an imminent threat from cardiovascular complications.

Currently, two laboratories, of which I am aware, run these tests – Labcorp and Spectracell.  According to Spectracell Laboratories, both the American Diabetes Association and the American College of Cardiology have agreed that the lipoprotein analysis is a far superior test than the typical lipid panel your doctor runs for your routine blood test.  Unfortunately the insurance company dictates a lot of what your primary care physician may or may not be able to do for you.  This is the reason you probably have not heard of this test unless you are working with a progressive healthcare professional.   I still urge you to ask your doctor to do this test the next time you are in for routine blood work and have them interpret the results for you.

An estimated that 50% of heart attack victims have “normal’ cholesterol! (2)   That is why checking the lipoprotein markers in your blood is important. [Click to Tweet]  These lipoproteins skip the “oxidation” phase and essentially can directly clog your arteries even if your body isn’t inflamed.  Cholesterol oxidation occurs when the cholesterol reacts with free radicals. (3)  Free radical exposure is abundant, anything from smoking to breathing in smog on a hot summer day can create free radicals leading to clogging of the arteries.

So what can you do if you are at a higher risk for such an event??  The answer is simple. Something different!  I have seen hundreds, if not thousands, of people reverse their chances of a cardiovascular event through the lipoprotein analysis just by eating the right foods, proper supplementation, and lifestyle changes such as simple exercise or getting under chiropractic care.   If you have ever wondered whether you are at risk for a heart attack, then wait no longer and contact the office to have a proper evaluation.   I hope by doing so that you learn more about the problems associated with cardiovascular risks and about ways to correct the problem so you are not in danger of future complications.

Are you heart healthy?

Dr. Andrew Kender, D.C.
December 16, 2015

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. Andrew Kender, Chiropractic Physicians

To schedule an appointment, click here


Image thanks to:


Is There Something Fishy On Your Dinner Table?

Untitled design (22)Do you eat as much fish as you’d like to eat? Are you eating the “right” kind of fish?

We all need to eat more fish.  Fish is a low-fat high quality protein. Fish contains omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium. The American Heart Association recommends eating fish at least two times per week as part of a healthy diet. [Click to Tweet]   Packed with protein, vitamins, and nutrients, fish can lower blood pressure and help reduce the risk of a heart attack or stroke.[1]

But, there is a legitimate concern about whether the fish is farm-raised or wild caught and how much mercury is in it.  There are definitely some fish that contain higher levels of mercury that you should only eat maybe once or twice a week – swordfish, shark, shellfish and king mackerel, for example.  Shellfish is a favorite cuisine of many but remember they are the “cleaners” of the sea (bottom feeders), along with other favorites like catfish, tilapia, scallops, grouper and cod to name a few.  That’s not to say you should not eat them – just that you should not only eat those types of fish.

Farm-raised fish is not the healthy choice for fish.  You do not know what they have been fed, and their living conditions.  Medication may have kept them from becoming diseased, medication you are consuming when you eat them!  Although farm-raised fish are less expensive than wild caught, the risks outweigh the many benefits of wild-caught.  [Click to Tweet]

Among the fish that are the healthiest are: rainbow trout, salmon, pacific sardines, kippers (found in a can), anchovies, oysters, canned (wild caught) light tuna, and black cod.

All fish is a good source of omega-3 fatty acids though.  These essential nutrients keep our heart and brain healthy. Two omega-3 fatty acids found in fish are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Our bodies don’t produce omega-3 fatty acids so we must get them through the food we eat.[2]  There are many benefits to omega-3 fatty acids:

  • Help keep up a healthy heart by lowering blood pressure and reducing the risk of sudden death, heart attack, abnormal heart rhythms, and strokes.
  • Aid healthy brain function and infant development of vision and nerves during pregnancy.
  • May decrease the risk of depression, ADHD, Alzheimer’s disease, dementia, and diabetes.
  • May prevent inflammation and reduce the risk of arthritis.[3]

So get your “fish on” and eat a few servings of wild-caught fish this week (and every week).  Do you have a favorite fish recipe?

Nikita Williams
December 13, 2015

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. Andrew Kender, Chiropractic Physicians

To schedule an appointment, click here.

[3] Id.

Why You Should Say Yes, Please to Teas!

Untitled design (20) The Many Benefits of Drinking Tea

The world of tea is overwhelming since there are so many types of teas. Browsing for the right tea sparks a lot of questions.  So, what is your “T.Q.”?

How are you supposed to know which teas have caffeine and which do not? See chart below for caffeine information.

Do you know which teas you should avoid if you have a Thyroid condition?  If you are Th2 dominate you should avoid green tea because it stimulates the Th2 system.

Are you checking the labels on your tea? There are teas that you should avoid if you have a soy or gluten sensitivity. Some teas contain barley malt to give it a sweet taste but unfortunately barley is a gluten. Another hidden ingredient is soy or lectin. I have run into several Salada and a few Tazo teas that include these two ingredients.

Do you know what temperature to steep your tea in?  Treat your tea according to its type.  Brewing time and temperature differs by type of tea. This is because some tea leaves become burnt or bitter at too high of a temperature. Below is a great guideline chart.

tea seeping

*image from source 8

Did you know that all types of pure teas, white, green, oolong and black, come from the same plant? The more processed the tea leaves, the stronger the flavor. [Click to Tweet] The level of oxidation, or exposure to the elements, is what determines whether a tea is white, green, oolong or black. 1

Here is an outline of many different types of teas and a few of their great benefits. The list starts with the least caffeinated to the most caffeinated.

*Please note that the only tea that does not include caffeine in this list is herbal tea. Even decaffeinated teas contain a small amount of caffeine. See chart.

caffeine content

*Image from source 2

Herbal– hot or cold infusion or concoction made from herbs, spices, leaves, flowers, fruits, berries, seeds, roots, bark, or any combination of these.

  • Flavorful and naturally caffeine free.
  • Great way to hydrate and consume herbs, vitamins and minerals for body health.
  • Some examples of herbal teas include: Chamomile Tea, Cinnamon Tea, Ginger Tea, Peppermint Tea, Dandelion Tea, Hibiscus Tea, Red Clover Tea, and Rooibos Tea.

White – the youngest, freshest leaves are simply plucked and dried, so there’s no time for oxidation. It has the lightest taste that is fragrant and sweet. 1

  • Has the most potent anticancer properties compared to more processed teas. 4
  • Since they are minimally processed they hold onto most of their naturally occurring antioxidants. 7
  • It can help reduce inflammation and joint damage, and ease some of the aches and pains caused from arthritis. 7
  • Studies show that drinking just two cups of white tea daily can cut the risk of heart attack by 50%! 7
  • It has high levels of the amino acid L-theanine which is known for encouraging relaxation, helps with weight management, relieves anxiety, and improves concentration. 7

Green –    Heated, rolled and dried leaves. Very little oxidation, but the extra steps bring out more natural flavor that tastes lightly toasted or grassy. 1

Oolong–  Tearing the tea leaves results in partial oxidation giving it a fuller body and richer color.  This tea has a floral aroma with a smooth finish. 1

  • Help lower bad cholesterol levels. 4
  • Wuyi Oolong tea is heavily marketed as a weight loss supplement. 4

Black – Rolled leaves gives them plenty of time to oxidize before being fired. These teas are bold, complex and strong with a rich and full-bodied taste. 1

  • It has alkylamine antigens that boost our immune response and tannins that can fight viruses. 5
  • Tannins are also great for your gut. The have a therapeutic effect on gastric and intestinal illnesses and also help decrease digestive activity. 5
  • Contains the highest level of caffeine however, unlike other drinks, the low amounts of caffeine found in tea can help enhance blood flow to the brain without over-stimulating the heart. It also stimulates the metabolism and respiratory system, as well as the heart and the kidneys. 5
  • May protect lungs from damage caused by exposure to cigarette smoke while helping curve the appetite to smoke.
  • May be able to cut the risk of stroke.
  • Is calorie-free beverage.
  • It reduces plaque formation and reduces bacteria growth to prevent tooth decay and cavities. 5

The same plan produces all pure teas (not herbal tea) so they often share the same benefits. I tried to list the unique benefits for each type, but you will often get similar benefits no matter which type you drink.

Did you learn something new about tea after reading this blog? Do you have a fun fact or added benefit to add? Comment below, we would love to hear it!

Missty Klinger
December 9, 2015

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. Andrew Kender, Chiropractic Physicians

To schedule an appointment, click here.

  1. Teavana Corporation. 2015. Discover.
  2. Redco Foods, Inc. 2015. How is our tea decaffeinated?
  3. Newcomer, L. 2012. 13 Reasons Tea Is Good for You.
  4. Edgar, J. 2009. Types of Teas and Their Health Benefits.
  5. Dhawan, V. 2015. 11 Benefits of Black Tea that You Didn’t Know About
  6. Dhawan, V. 2015. 11 Benefits of Green Tea that You Didn’t Know About
  7. The Tea Talk. 2015. White tea benefits health and wellness in so many ways!
  8. Henry, A. 2013. Make the Perfect Cup of Tea with These Steeping Times and Temperatures.




Get a “Smooth” Start to Your Day!

Smoothie  What are you getting out of your

morning smoothie?

Breakfast is the most important meal of the day so why not make it the healthiest meal of the day? Breakfast smoothies are an easy way to nourish your body and give a powerful boost of antioxidants, vitamins, minerals and other essential nutrients to prepare you for the day. [Click to Tweet]  With a healthier diet comes greater mental clarity and focus on your daily activities. You will have more energy to get things done and will feel better while doing it!   The American Cancer Society recommends eating 5-9 servings of fruits and vegetables a day to prevent the risk of cancer and many other diseases.  It’s a great way to get in your veggies without even realizing it!  Here are a few of my favorite winter smoothie recipes! [Click to Tweet]

Each recipe is serving size for 2.  So share the goodness or freeze to enjoy another day.  For an extra bonus, add protein powder to any recipe. Take away those winter blahs with a healthy, nutritional, smooth start to your day!

Probiotic Green Smoothie

16 ounces Almond Milk
1 capsule probiotic
1 ripe banana
2 cups of organic greens (preferably spinach and kale)
1 cup of ice

Blend all ingredients until Smooth.

Immune Boosting Smoothie

16 ounces Almond Milk
4 cups of organic greens (spinach and kale)
1 orange
1 Kiwi
1 cup of ice

Blend all ingredients until Smooth.

Energy Smoothie

16 ounces of Almond or coconut milk
1 organic green apple
1 cucumber peeled
1 organic pear
1 cup of ice

Blend all ingredients until Smooth.

Warming Winter Smoothie

16 ounces Almond or coconut milk
2/3 cups soaked cashews (soak in water overnight, drain)
1 tablespoon coconut butter
½ teaspoon vanilla powder
½ teaspoon ground cinnamon
½ teaspoon cardamom
¼ teaspoon ground ginger (or fresh)
Pinch of ground cloves
Pinch of sea salt

Blend all ingredients until Smooth.

Coconut Almond Butter Smoothie

16 ounces Coconut milk
½ Cup Almond Butter
1 frozen banana
2 teaspoon organic vanilla extract
1 cup of ice

Blend all ingredients until Smooth.

PB & J

2 cups vanilla coconut yogurt
Organic frozen berries raspberries, blueberries strawberries
3 tablespoons of freshly ground almond butter
16 ounces of organic raspberries or strawberry juice
Sea Salt
Pinch of Pure sugar cane
1 cup of ice

Blend all ingredients until Smooth.

What are you getting out of your morning smoothie?

Joy Vale
Patient Care Coordinator
December 2, 2015

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. Andrew Kender, Chiropractic Physicians

To schedule an appointment, click here.
“Beat Winter Bloating Probiotic Green Smoothie.” Fermented Food Lab. N.p., 10 Dec. 2014. Web. 24 Nov. 2015.
“Warming Winter Smoothie – I Quit Sugar.” I Quit Sugar Warming Winter Smoothie Comments. N.p., n.d. Web. 24 Nov. 2015.

Photo by Ashleigh Vale

One Tool Can Help You Enjoy Every Holiday Moment!

Holiday Meditation

Meditate Your Way The Best Holiday Ever!

You have too much to do, too many people to see, and your budget is tight during the holidays.  All of these worries have the potential to deprive you of any joy.  Don’t let it happen.  Mediation offers many rewards.  Click here to read my earlier post about the benefits of meditation.  Meditation is powerful.  Recently, one of San Francisco’s toughest schools was transformed by meditation.  Click here to read about it.  Meditation can change your brain.   A recent Harvard MRI study proved that meditation literally rebuilds the brain’s gray matter in 8 weeks!

The most beneficial result of regular meditation, especially during stressful busy times, is that it can help you to enjoy the present moment, your family and friends and all the beautiful things about this season. [Click to Tweet]  This means that no matter how busy you are, how much you have to do, or how worried you are about your bank account, you will be able to see some joy in almost every moment this holiday season.

Have you tried to meditate and just didn’t feel like you were doing it “right?”  Or, did you mentally run through your to-do list or think about your aching back, or the argument you just had with your spouse/kids?  I am analytical by nature and by training (as a lawyer) so I know how hard it is to quiet the mind and live in the present.  It was easy for me, in the beginning, to get frustrated.   I attended meditation seminars, read books, listen to guided meditation and meditated at least 6 times per week and still I felt like I was fighting with my brain to just “be quiet.”  In my earlier blog, I referenced Dr. Joe Dispenza, the doctor who trained me to meditate.  Dr. Dispenza teaches a concept that changed the way I thought about “learning” to meditate.  What follows is not exactly the way Dr. Joe teaches it.  It is how I took his concept to help me in my meditation.  So here it is:

Meditation tree

This is the meditation tree.  This is not an official name but just a way for you to remember the concept you are about to learn.  The roots are your anchor.  No matter “where” you go during your meditation, they will hold you firmly in place so you are not nervous or afraid.  The trunk is your body.  The branches are the various dimensions of your self, your life and personality that you need to “get past” during your mediation so that you can live in the present unburdened by all that “stuff.” The more you are able to do this, the faster you will be able to do it.   Faster is better because when you are in that stressful situation, you can draw upon your training quickly to react by appreciating the situation, and not letting it drag you down.

Some of the branches that are in the tree ready to keep you trapped are:

  • Your Past
  • Your Future
  • Time
  • The Environment
  • Your Body

At the center of the tree is your true self and it is absent of these thoughts. This is the place every meditator wants to reach because there, you are free, joyful, limitless and living in the present.

All of the above is background for the value I found in this concept.  Here it is – learning to meditate is a process!  Some days you go back and forth in the outer branches never getting deep in the brush.  Other days, you dive down deep, only to pop out really quickly. Some days you fall down deep and pop back up over and over.  Then —- there are the days when you fall deep into the tree and hang out for a while.  The more you meditate, the easier it is to “drop in” and stay there.  And, as I mentioned above, the more you practice, the more you will be able to draw upon this skill when you need it to help you live and love in the present moment.

So, you see, there is no competitionThere is no right way or wrong way to meditate. [Click to Tweet] As long as you are hanging out in the branches, you are accomplishing something.  Recently, I saw this graphic on Facebook and I think it sums up what regular meditation will enable you to do.

Butterfly mediation

So, close your eyes for a time each day and swing through the branches.  The result: enjoying every minute of your holidays and beyond!

Have you tried meditating?  What was your biggest challenge?

Caroline Boardman
December 6, 2015

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. Andrew Kender, Chiropractic Physicians

To schedule an appointment, click here.