Challenge Yourself to Get More Exercise – 4 Great Tools to Help.

Beep… beep… beep… 

You reluctantly muster enough energy to silence your alarm clock for the third time this morning. By the time the fourth alarm goes off, you’ve had enough. There won’t be a fifth! And inevitably that early morning gym trip that once sounded so exciting and invigorating the night before has once again faded from becoming reality. Oh well, you think, maybe tomorrow I’ll finally make it to the gym this week. Or at the very least a morning jog or something. Hold that thought – its way, way, way too cold for that outside this time of year. Pretty sure that would result in me freezing to death. No, definitely not. This is how it goes for a lot of us, myself included. We make excuses for not having enough time or find abstract ways to rationalize why we can’t fit exercise into our busy schedules.

The following is a list of helpful apps to help empower people with tools to incorporate exercise into their lives.

Up 

The Up app connects to your tracker or your smartphone’s built-in sensors to help you track and interpret a variety of metrics such as steps taken, calories burned and activity intensity. It also allows for manual entry of food and drinks tracking, as well as sleep quantity.

Lose It!

Lose It! aims to help users set and meet exercise, nutrition, and other wellness goals. Users start by logging food and exercise, using the Lose It! calorie counter, along with the recipe builder and exercise planner, to stay within their daily calorie budget. Users can join existing peer support groups or challenges, which run the gamut from eating more vegetables to logging more exercise. While the app uses the phone’s built-in pedometer for step tracking, Lose It! also integrates with several health and fitness platforms, including Fitbit, MapMyFitness, Nike+ and Strava.

FitStar

FitStar functions as your personalized digital training coach, adapting its exercise routines to match your physical ability, carefully calibrating workouts to be challenging without being too difficult. Users can configure their ideal exercise duration and workout goals, and the app will whip up a workout session for you. Once done, you can rate the difficulty of the workout, allowing the app to slowly learn and adapt to your workout capacity, challenging you without breaking your body.

Fitbit

At this point, most of us have heard of this one. The Fitbit app works with the Fitbit wearable activity tracker, but it’s also turned into a solid standalone fitness tracker app. In addition to syncing with Fitbit’s line of exercise trackers, the app can also use your smartphone’s sensors as a pedometer to record your steps taken daily, use GPS to track walking and running routes. The app also includes a food log for tracking nutrition, with a bar code scanner or a caloric estimator. Social features such as leaderboard and challenges round out the features.

So find your favorite tool and challenge yourself!

Dr. Joseph Little, D.C.
November 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. David Hardy, Dr. Joseph Little, Chiropractic Physicians

To schedule an appointment, click here.

Are you a Podcast Person? The Who, What, When, Why and How on Podcasts

You Too Can Be Podcast Person!

The Who, The Why and The When

If you have a smartphone or a computer then it’s very easy to join the podcast world. Podcasts appeal to me because I can tailor them to my interests with minimal effort and cost. With commuting between offices, 2 days a week I’m in the care for at least 90 minutes each day. As much as I enjoy music I decided to use that time more wisely. So I make phone calls, listen to audio books and lately I’ve really gotten into all different podcasts. On the days with the shorter commute, I’m listening to my music.

I don’t think I even knew what a podcast was in 2016.  I subscribe to many and really enjoy the wide variety of topics to pick from. I also listen to a podcast as I’m falling asleep 90% of the time I fall asleep within 15 minutes. Before I started my mind would go all over the place and take me longer. I listen to a podcast that I know is going to make me happy and something that I know will set my dreams in motion. Last night, I listened to Feherty and he was interviewing Justin Thomas. Which put my golfing dreams in motion, I got my first hole in one. I set the sleep timer to 30 minutes which means I usually need to go back and listen to what I missed the next night. The podcasts that I know I’m going to need to pay close attention or that I know will keep me awake I listen to in the car. Here’s how I got started, someone told me about a podcast called Road Trippin “, It’s a couple of players that started it from the Cleveland Cavs, I learned so much more about the team and all the players and they are very funny and always kept me laughing. After that, I was hooked and started to do some research. Here are my top podcasts that I enjoy.

The What

Good Life Project

 In his weekly podcast, author and entrepreneur Jonathan Fields picks big topics like meaning, happiness, purpose, creativity, confidence, and success. Fields’ curiosity means he gives his guests (who range from Brené Brown and Seth Godin to everyday people) space and time to dive deep.

The Slow Home Podcast

 So many of us are too busy, too stressed and too tired. Brooke McAlary’s podcast is the perfect antidote. She explores what can help us live a slower and simpler life, such as developing rituals for gratitude and single-tasking, meditation, screen-free bedrooms and frugal hedonism (yes, it’s a thing).

Straight and Curly

 It might sound a bit Oprah-esque, but if you’re looking to improve yourself and live your best life, then Carly Jacobs and Kelly Exeter’s podcast is for you. Jacobs and Exeter are self-improvement junkies who discuss the side effects of living a hectic life and offer tips, advice, and strategies to get your calm on. They present a personable, funny podcast with heaps of life hacks – a fresh one each week – from learning to say no to being more decisive.

Optimal Living Daily

While it has a plain title, Justin Malik’s daily podcast is anything but ordinary. A digest of what he calls the internet’s best content, Malik narrates blog posts (with permission from their authors) which mainly look at personal development, minimalism, and productivity. It could be a recipe for dullness, but Malik has skills.  He curates compelling and challenging episodes. With each coming in at around 10 minutes, OLD is a bite-sized summary of what’s now great on the web.

Crime waves: six gripping stories By Tim Walker

The true crime story it tells is both more concise and more conclusive than its podcast predecessor.

The Daily

Twenty minutes a day, Monday to Friday of every week, dropping shortly before 6 a.m., The New York Times‘s Michael Barbaro covers the essentials of “what you need to know today”. It’s a reassuringly consistent way to feel like you’re at least keeping moderately on top of things, and the show offers an inside track on scoops like Emily Steele’s Bill O’Reilly exposé, or Maggie Haberman and Glenn Thrush’s consistently revelatory White House reporting.

The How

  • Ask your friends what they’re listening to.
  • Search by topic to find the podcast that suits your interests.
  • You can subscribe to podcasts via platforms such as iTunes, Stitcher, SoundCloud, and PodBean.

Not sure how to listen to a podcast? Ask a “techy” family member or friend to help.  It’s easy!

Nancy Boardman
November 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. David Hardy, Dr. Joseph Little, Chiropractic Physicians
http://www.balancingyourchemistry.com

To schedule an appointment, click here.

If Your Brain Was a Restaurant

The Primitive Reptilian Brain – The Back of the Restaurant

In every restaurant, the entire operation is completely and undeniably reliant on the back of the restaurant. This area is your prep area, your dishwasher, your equipment and your supply storage, fridge and freezer. No one ever walks into a restaurant and says I bet I’m having a great dining experience because everything is running smoothly in the back.

However, if this area of the restaurant was in chaos there is no way the rest of the place could function smoothly or efficiently. Well, unfortunately, this is how society and healthcare have looked at the brain. It has completely ignored the primitive brain. The primitive brain is the area of the brain that controls all your vital function (heart rate, blood pressure, respiration, digestion, etc.) It is the area that times and coördinates thoughts and movements, the areas that tell you where you are in your environment, the areas that keep you from falling, and the areas that keep you alert.  This area and the vast number of functions is the place where we are constantly seeing health problems. Let’s be completely honest; if these areas don’t function well, the rest of the brain gets frustrated! It would be analogous to an angry chef like we’ve all seen on the TV shows. They would be yelling and screaming; hey get me clean pans; slice those mushrooms and those d*** radishes. Primitive functions need to happen in order for advanced functions to happen.

The Limbic brain – The Front of the Restaurant

The front of the restaurant is the experience!  “Oh, she was such a nice person.   Oh, she brought everything out on time!”   This is like the limbic part of our brain.  And, just like the front of the restaurant gets grief from the back of the restaurant, our emotional/limbic lobes are constantly being bombarded from our primitive brain. For example, how do you feel if you are dizzy or disoriented? How do you feel when your heart is pounding through your chest? How do you feel when you can’t get a deep breath? How do you feel when a million things are being thrown at you? Over-stimulate you? Do you ever feel so defeated from this that you want to act like the waitress that tells the dishwasher to take a hike as she storms off out the back door and behind the dumpster for a big deep drag of her cigarette with shaking hands? Wow! I’m so sorry; I don’t know why I’m so emotional. 😊

The Cortex – The Chef   

The part of the restaurant that gets all the headlines and the area of the brain that gets all the attention is the cortex. However, the purpose of the chef area of the brain (the cortex) is to herd cats; even more so than being creative or intelligent. It is trying to tell the emotional areas to chill out; it is directing and attempting to make sense out of all the nonsense being thrown at it from other parts of the brain. If these other areas aren’t doing their basic job, it screams at them and tries to organize this complete chaos. Eventually, though, there is only so much screaming ones’ head can do! Then it will begin to slow down and shut down for moments at a time, Then, these moments happen more often, until the cortex completely fails and/or the restaurant closes.  “Oh, why can’t I think clearly anymore and nothing makes sense with all this noise!”

So, now you know – the best restaurants need a great back of the house, a front of the house, and a chef to keep it all in order.  Your brain needs the same thing – a healthy primitive brain, limbic brain and cortex for the body to work at its best.  So many of us ignore the signs of a brain function imbalance and/or do not have any idea what to do about it.  That is where a functional neurologist can help.  Click here to learn more about functional neurology.

Dr. David R.A. Hardy, DC, DACNB, FABBIR
October 31, 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. David Hardy, Dr. Joseph Little, Chiropractic Physicians

To schedule an appointment, click here.

Halloween – The Origin of All The Traditions

THE HISTORY OF HALLOWEEN1

Halloween’s origins date back to the ancient Celtic festival of Samhain (pronounced sow-in). The Celts, who lived 2,000 years ago in the area that is now Ireland, the United Kingdom, and northern France, celebrated their new year on November 1.

This day marked the end of summer and the harvest and the beginning of the dark, cold winter, a time of year that was often associated with human death. Celts believed that on the night before the new year, the boundary between the worlds of the living and the dead became blurred. On the night of October 31, they celebrated Samhain, the night that the ghosts of the dead returned to earth.

In addition to causing trouble and damaging crops, Celts thought that the otherworldly spirits made it easier for the Druids or Celtic priests, to make predictions about the future. For a people entirely dependent on the volatile natural world, these prophecies were an important source of comfort and direction during the long, dark winter.

To commemorate the event, Druids built huge sacred bonfires, where the people gathered to burn crops and animals as sacrifices to the Celtic deities. During the celebration, the Celts wore costumes, typically consisting of animal heads and skins, and attempted to tell each other’s fortunes.

When the celebration was over, they re-lit their hearth fires, which they had extinguished earlier that evening, from the sacred bonfire to help protect them during the coming winter.

By 43 A.D., the Roman Empire had conquered most of the Celtic territory. In the course of the four hundred years that they ruled the Celtic lands, two festivals of Roman origin and the traditional Celtic celebration of Samhain combined.

The first was Feralia, a day in late October when the Romans traditionally commemorated the passing of the dead. The second was a day to honor Pomona, the Roman goddess of fruit and trees. The symbol of Pomona is the apple and its incorporation into Samhain probably explains why we “bob” for apples today on Halloween.

On May 13, 609 A.D., Pope Boniface IV dedicated the Pantheon in Rome in honor of all Christian martyrs, and the Western Church established the Catholic feast of All Martyrs Day. Pope Gregory III later expanded the festival to include all saints as well as all martyrs and moved the date from May 13 to November 1.

By the 9th century, Christian influence had spread into Celtic lands, where it gradually blended with and supplanted the older Celtic rites. In 1000 A.D., the church would make November 2 All Souls’ Day, a day to honor the dead. It’s widely believed today that the church was attempting to replace the Celtic festival of the dead with a related church-sanctioned holiday.

All Souls Day and Samhain were celebrated with big bonfires, parades, and dressing up in costumes as saints, angels, and devils. The All Saints Day celebration was also called All-hallows or All-hallowmas (from Middle English Alholowmesse meaning All Saints’ Day) and the night before it, the traditional night of Samhain in the Celtic religion, was called All-Hallows Eve and, eventually, Halloween.

Halloween celebration was extremely limited in colonial New England because of the rigid Protestant belief systems there. Halloween was much more common in Maryland and the southern colonies.

As the beliefs and customs of different European ethnic groups, as well as the American Indians, meshed, a distinctly American version of Halloween began to emerge. The first celebrations included “play parties,” public events held to celebrate the harvest, where neighbors would share stories of the dead, tell each other’s fortunes, dance and sing.

Colonial Halloween festivities also featured the telling of ghost stories and mischief-making of all kinds. By the middle of the nineteenth century, annual autumn festivities were common, but Halloween was not yet celebrated everywhere in the country.

In the second half of the nineteenth century, immigrants flooded America. These new immigrants, especially the millions of Irish fleeing the Irish Potato Famine, helped to popularize Halloween celebrations nationally.

Borrowing from Irish and English traditions, Americans began to dress up in costumes and go house to house asking for food or money, a practice that eventually became today’s “trick-or-treat” tradition. Young women believed that on Halloween they could divine the name or appearance of their future husband by doing tricks with yarn, apple parings or mirrors.

In the late 1800s, there was a move in America to mold Halloween into a holiday more about community and neighborly get-togethers than about ghosts, pranks, and witchcraft. At the turn of the century, Halloween parties for both children and adults became the most common way to celebrate the day. Parties focused on games, foods of the season and festive costumes.

Newspapers and community leaders encouraged parents to take anything “frightening” or “grotesque” out of Halloween celebrations. Because of these efforts, Halloween lost most of its superstitious and religious overtones by the beginning of the twentieth century.

By the 1920s and 1930s, Halloween had become a secular, but a community-centered holiday, with parades and town-wide Halloween parties as the featured entertainment. Despite the best efforts of many schools and communities, vandalism began to plague some celebrations in many communities during this time.

By the 1950s, town leaders had successfully limited vandalism and Halloween had evolved into a holiday directed mainly at the young. Due to the high numbers of young children during the fifties baby boom, parties moved from town civic centers into the classroom or home, where they could be more easily accommodated.

Between 1920 and 1950, the centuries-old practice of trick-or-treating was also revived. Trick-or-treating was a relatively inexpensive way for an entire community to share the Halloween celebration. In theory, families could also prevent tricks being played on them by providing the neighborhood children with small treats.

Thus, a new American tradition was born, and it has continued to grow. Today, Americans spend an estimated $6 billion annually on Halloween, making it the country’s second largest commercial holiday after Christmas.

The American Halloween tradition of “trick-or-treating” probably dates back to the early All Souls’ Day parades in England. During the festivities, poor citizens would beg for food and families would give them pastries called “soul cakes” in return for their promise to pray for the family’s dead relatives.

People delivered soul cakes, encourage by their churches to replace the ancient practice of leaving food and wine for roaming spirits. The practice, known as  “going a-souling” was eventually taken up by children who would visit the houses in their neighborhood and be given ale, food, and money.

Dressing in costume for Halloween has both European and Celtic roots. Hundreds of years ago, winter was an uncertain and frightening time. Food supplies often ran low and, for the many people afraid of the dark, the short days of winter were full of constant worry.

It was believed that on Halloween, ghosts came back to the earthly world, people thought that they would meet ghosts if they left their homes. To avoid being recognized by these ghosts, people would wear masks when they left their homes after dark so that the ghosts would mistake them for fellow spirits.

On Halloween, to keep ghosts away from their houses, people would place bowls of food outside their homes to appease the ghosts and prevent them from attempting to enter.

Halloween has always been a holiday filled with mystery, magic, and superstition. It began as a Celtic end-of-summer festival during which people felt especially close to deceased relatives and friends. For these friendly spirits, they set places at the dinner table, left treats on doorsteps and along the side of the road and lit candles to help loved ones find their way back to the spirit world.

Today’s Halloween ghosts are often depicted as more fearsome and malevolent, and our customs and superstitions are scarier too. We avoid crossing paths with black cats, afraid that they might bring us bad luck. This idea has its roots in the Middle Ages when many people believed that witches avoided detection by turning themselves into black cats.

We try not to walk under ladders for the same reason. This superstition may have come from the ancient Egyptians, who believed in sacred triangles (it also may have something to do with the fact that walking under a leaning ladder is fairly unsafe). And around Halloween, especially, we try to avoid breaking mirrors, stepping on cracks in the road or spilling salt.

But what about the Halloween traditions and beliefs that today’s trick-or-treaters have forgotten all about? Many of these obsolete rituals focused on the future instead of the past and the living instead of the dead.

In particular, many had to do with helping young women find their future husbands and reassuring them that they would someday—with luck, by next Halloween—be married. In 18th-century Ireland, a matchmaking cook might bury a ring in her mashed potatoes on Halloween night, hoping to bring true love to the diner who found it.

In Scotland, fortune-tellers recommended that an eligible young woman name a hazelnut for each of her suitors and then toss the nuts into the fireplace. The nut that burned to ashes instead of  popping or exploding, the story went, represented the girl’s future husband. (In some versions of this legend, the opposite was true: The nut that burned away symbolized a love that would not last.)

Another tale had it that if a young woman ate a sugary concoction made out of walnuts, hazelnuts, and nutmeg before bed on Halloween night she would dream about her future husband.

Young women tossed apple-peels over their shoulders, hoping that the peels would fall on the floor in the shape of their future husbands’ initials; tried to learn about their futures by peering at egg yolks floating in a bowl of water; and stood in front of mirrors in darkened rooms, holding candles and looking over their shoulders for their husbands’ faces.

Other rituals were more competitive. At some Halloween parties, the first guest to find a burr on a chestnut-hunt would be the first to marry; at others, the first successful apple-bobber would be the first down the aisle.

Of course, whether we’re asking for romantic advice or trying to avoid seven years of bad luck, each one of these Halloween superstitions relies on the goodwill of the very same “spirits” whose presence the early Celts felt so keenly.

Barb Schrader
October 25, 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. David Hardy, Dr. Joseph Little, Chiropractic
Physicians

To schedule an appointment, click here.

http://www.history.com/topics/halloween/history-of-halloween

Have a Keto Halloween

Keto HalloweenWhile we at Functional Endocrinology of Ohio are not typically into diet fads, members of our office have recently adopted a very effective eating plan – The Ketogenic Diet.

A ketogenic diet is a low-carb, high-fat eating plan designed to encourage the body to burn fat for energy and not carbohydrates. This is a powerful weight management strategy and provides several other known health benefits. This diet has demonstrated effectiveness as an adjunct treatment approach in managing a number of health-care conditions, including:

When the body uses fat for fuel, the liver produces ketone bodies. Ketone bodies burn fat more efficiently than carbohydrates. By eating this way, you create an environment where most of the body’s energy comes from ketone bodies in the blood, rather than glucose.   It becomes easy to use your fat stores to burn them off. This is obviously great if you’re trying to lose weight, but there are also other less obvious benefits like, such as less hunger and a steady supply of energy throughout the day and into the evening.

So, the question then is what should I put into my body to allow it to enter Ketosis? Generally speaking, one should adhere to the following macro-nutrient ratios:

  • High Fat – 60%-80% of total calories from fat.
  • Moderate Protein – 15%-35% of total calories from protein.
  • Low Carbohydrate – 5% or less of total calories from carbohydrates.

Eating according to this macro-nutrient breakdown will allow you to deplete your body of glucose and force it to start breaking down ketone bodies. While the guidelines outlined in this diet plan might seem challenging or intimidating to readers, it’s actually quite simple once you get the hang of it.

Another important part of ketogenic dieting is the concept of net carbs. This calculation is as follows: (Net carbs = Total carbohydrates – Fiber). For example, a medium-sized zucchini has about 6g of total carbs and 2g of fiber. That means that a medium zucchini has 4g of net carbs. Ideally, you should shoot for somewhere around 20g of net carbs/day when starting out.

If you’re looking to clean up your diet, or for an effective way to manage your weight long-term, this strategy might be for you. As always, you should consult a health-care practitioner before beginning any diet program. For many, this diet may not be appropriate and you should make sure you meet the right health criteria before starting.  Also worth noting is that weight loss is not the end-all-be-all marker of overall health. It’s still very important to make sure your body is getting the right nutrients that it needs to work, which it might not be getting just through diet alone.

In the spirit of October, here’s a link to a great holiday keto-friendly Pumpkin Pie Cheesecake worth giving a try this season.   Pumpkin Pie Cheesecake

Dr. Joseph Little, D.C.
October 18, 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. David Hardy, Dr. Joseph Little, Chiropractic Physicians

To schedule an appointment, click here.

6 Healthy Recipes to Start Your Morning out Beautifully!

The Most Important Meal of The Day Does Not Have To Be The Most Complicated Part of Your Day


Start the day off with a healthy and delicious meal!  Eating a nutritious breakfast will set the tone of your day.  Food is fuel and energy for our bodies.  Eating a healthy, balanced breakfast promotes more energy to face your day.

Below are 6 Nutritious Breakfast recipes all Gluten, Dairy, Soy, and Egg free.  Great for those adhering to an anti-inflammatory regimen.  The beauty of these 6 recipes is that they can either be ready ahead of time for when you’re on the go or need just enough energy in the morning to make it worth it!

Enjoy!

Breakfast Quinoa Rice Pudding

Ingredients:

  • 2 cups cooked brown rice
  • 3 cups cooked quinoa
  • 1 very ripe banana, mashed
  • ½ cup coconut cream
  • 5 cups almond or coconut milk
  • ¼ teaspoon salt
  • 2 tablespoons maple syrup
  • 1 teaspoon cinnamon
  • 2 teaspoons vanilla extract
  • ¼ teaspoon almond extract

Instructions:

  1. Add the mashed banana, coconut cream, almond milk, salt, and maple syrup to a large saucepan and bring to a simmer. Add in the cooked rice and quinoa.  Continue to simmer, frequently stirring until the rice pudding has thickened and become very creamy – about 10-12 minutes.
  2. Remove from the heat and add in the cinnamon, vanilla, and almond extract. Spoon into bowls and serve with your favorite toppings!  Try fresh berries, toasted coconut, a banana or chopped nuts.

Gluten, Dairy, and Egg-Free Fluffy Classic Pancakes

Ingredients:

      • 2 and ¼ cup vanilla almond milk
      • 1 tablespoon apple cider vinegar
      • 3 cups gluten-free flour blend
      • 1 tablespoon baking powder
      • ½ teaspoon xanthan
      • Liquid from one 15 oz can of chickpeas
      • ¼ teaspoon Stevia
      • ½ teaspoon apple cider vinegar
      • ½ cup canola oil

     

    Instructions:

            1. First, whisk vanilla almond milk and 1 Tablespoon vinegar together and set aside. This will be your faux buttermilk.
            2. In a separate bowl, combine the flour, baking powder, salt, and xanthan together in a medium bowl. Give it a few whisks to mix it all up and set it aside.
            3. Drain all the liquid from the can of chickpeas into the bowl of a stand mixer. Add the ½ tsp vinegar, and turn it on. Let it mix on medium at first, until it stops splattering and white foam forms, then on high-speed until nice and firm and glossy. You should be able to hold the bowl above your head, upside-down.
            4. One your foam is strong, pour in the ¼ teaspoon of Stevia, and mix a few minutes longer. At this point, the foam is secure enough to take on flavorings and lipids. Slowly pour in the oil over the course of about a minute while the mixer is still on high-speed. It should merge fully, with absolutely no deflation of the foam. Once it’s in, let it go another 30 seconds.
            5. You should be able to form super stiff peaks once it is fully incorporated.
            6. First, pour the almond milk and vinegar that you set aside in step 1 into the dry ingredients and mix until just incorporated. It will be very thick. Do not worry, the foam will still fold in nicely.
            7. Once the wet and dry are combined, fold in the foam/emulsion mixture. It will be nice and bubbly. Ladle onto a warm griddle and flip once the bubbles start popping, just like regular pancakes. Remove from griddle once both sides are golden.
            8. Top with Grade B Maple syrup and/or fresh fruit of your choice.
            9. This pairs great with Turkey bacon or Turkey Sausage.

    No-Bake Carrot Cake Energy Bites

    Ingredients:

            • 3 large Medjool dates, pitted
            • 4 dried apricots
            • 2 Tablespoon unsweetened applesauce
            • 2 Tablespoon grade B maple syrup
            • 1 tsp vanilla extract
            • 1 cup gluten-free rolled oats
            • 1/4 cup coconut flour
            • 1/4 tsp ground cinnamon
            • 1/8 tsp ground cardamom
            • 1/8 tsp ground ginger
            • 1/8 tsp ground nutmeg
            • 1 cup shredded carrots
            • unsweetened shredded coconut, for garnish

    Instructions:

            1. Into the bowl of a food processor or high-speed blender, add dates, apricots, applesauce, maple syrup, and vanilla extract, processing until dates and apricots have broken down into smaller pieces and ingredients are well combined
            2. Add oats, coconut flour, spices, and shredded carrot, continuing to process until ingredients are well combined and the mixture sticks together easily.
            3. Add a generous amount of shredded coconut to a shallow bowl. Using a heaping tablespoon, roll dough between your hands before rolling it in the coconut to coat. Set aside on a plate and repeat with remaining dough. Store balls in an airtight container in the fridge for best results, or freeze for longer periods of time.

    Cranberry Almond Energy Bites

    Ingredients:

            • 1 cup gluten-free oatmeal
            • ⅓ cup almonds, chopped
            • ⅓ cup unsweetened shredded coconut
            • 1 Tablespoon ground flaxseed (optional)
            • ½ cup almond butter
            • ¼ cup honey
            • 1 Tablespoon chia seeds
            • ⅓ cup dried cranberries, roughly chopped

    Instructions:

            1. Bake oatmeal, almonds and coconut for 8-10 minutes at 350°, stirring after 5 minutes. Allow the mixture to cool.
            2. In a medium bowl microwave the almond butter for 20-30 seconds until runny, add the baked mix along with flaxseed, honey, chia seeds and cranberries to the bowl. Form into 1.5″ balls and refrigerate. Store in an airtight container refrigerated for up to one week or freezer for 3 month

    Acai Mint Berry Ice Cream

     

    Ingredients:

            • Ice Cream
            • 5-6 frozen bananas
            • 1 cup mixed berries
            • 5-6 fresh mint leaves
            • 4-6 acai berry capsules
            • Toppings
            • fresh fruit

    Instructions:

            1. Add half of your frozen bananas to a high-speed blender or food processor. If using a blender, continue to push down the bananas with your tamper.
            2. Add in mint leaves, acai berry capsules and blend until evenly distributed throughout the ice cream.
            3. Slowly add in the remaining bananas until you have a thick uniform consistency like ice cream.
            4. Scoop out mixture into a bowl and add toppings of choice.

    Frankenstein Smoothie Bowl (My Favorite!)

     

      

    Ingredients:

            • 160 g Spinach
            • 3 Frozen banana
            • 1/2 Mango
            • Handful of Blueberries

    Instructions:

            1. Draw a scary Frankenstein face onto a jar
            2. Blend the banana, spinach, and mango until smooth and combined.
            3. Pour the mixture into a jar and top with the blueberries

    I urge you to invest in yourself and your health.  Eating healthy is one of the very best things you can do for your body.  Start your day with a  well-balanced breakfast for a sharper mind and a boost of brain power.   Take the time to prepare a healthy meal for yourself and the ones you love.  Again, it will set the tone of your day and energize you to face the day!

    How do you start your day? Do you have a healthy breakfast recipe that you would like to share?

    Have a beautiful morning!

    Joy Vale
    Patient Care Coordinator
    October 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. David Hardy, Dr. Joseph Little, Chiropractic Physicians

    To schedule an appointment, click here.

Laurel. “Breakfast Quinoa Rice Pudding.” Catching Seeds, 26 Sept. 2017, http://www.catchingseeds.com/breakfast-quinoa-rice-pudding/.

allergyawesomeness@gmail.com, et al. “Fluffy, Classic Pancakes (GF, DF, Vegan, Egg, Soy & Peanut/ Tree Nut Free, Top 8 Free).” Allergy Awesomeness, 5 July 2016, www.allergyawesomeness.com/fluffy-classic-pancakes-gf-df-vegan-egg-soy-peanut-tree-nut-free-top-8-free/.

spoons., Amanda @ .running with, et al. “No Bake Carrot Cake Energy Bites | Running with Spoons.” . Running with Spoons ., 23 July 2016, http://www.runningwithspoons.com/2015/03/04/no-bake-carrot-cake-energy-bites/.

Manda, Raw, and Amanda Le. “Acai Berry Mint Ice Cream {Dairy-Free, Vegan Recipe}.” Raw Manda, 27 Dec. 2014, rawmanda.com/acai-berry-mint-ice-cream/?utm_source=community%2Bboard&utm_medium=acai%2Bmint&utm_campaign=pinteres

Finn, Amy @ Feeding. “Frankenstein Smoothie Bowl – Healthy Halloween Breakfast.” Healthy Little Foodies, 5 June 2017, healthylittlefoodies.com/frankenstein-smoothie-bowl-healthy-halloween-breakfast/.

How Much Sleep Do You REALLY Need?

How Many ZZZZZs Do You Need To Be Healthy?

Ahhhh, nothing better than a good night of sleep. I am one of those people who knows I need a least 8 hours. I’ve been that way since I was a child. My parents have always said I never needed a bedtime because I would just go to bed when I was tired.

But do you really need 8 hours like they say? I went out and did some research to find out….

Here’s what I found out: [1]

Sleep is an important function for many reasons. When you sleep, your brain signals your body to release hormones and compounds that help:

  • decrease risk for health conditions
  • manage your hunger levels
  • maintain your immune system
  • retain memory

Researchers in the United Kingdom and Italy analyzed data from 16 separate studies conducted over 25 years, covering more than 1.3 million people and more than 100,000 deaths. They published their findings in the journal Sleep. Those who generally slept for less than six hours a night were 12 percent more likely to experience a premature death. People who slept more than eight to nine hours per night had an even higher risk, at 30 percent.

Researchers also found that people who reduced their sleep time from seven hours to five hours or less had 1.7 times the risk of death from all causes.

People who are sleep-deprived:

  • have a harder time receiving information due to the brain’s overworked neurons
  • may interpret events differently
  • tend to have impaired judgment
  • lose their ability to access previous information

It’s important to get seven to eight hours of sleep so that you can experience all the sleep stages. No one stage is responsible for memory and learning. Two stages (rapid eye movement and slow wave sleep) contribute to:

  • creative thinking
  • procedural memory
  • long-term memories
  • memory processing

I know it’s hard to make sleep one of your top priorities. We all have such busy lives and we let our phones and TV’s keep us up, which then makes it tougher for us to fall asleep.

We need to keep sleep our top priority [2]:

“Sleep helps heal and repair our heart and blood vessels, and thus sleep deficiency can lead to an increased risk of heart disease, high blood pressure, diabetes, and stroke. Over time, lack of sleep can lead to obesity. During our sleep, the body helps maintain and balance our hormones. If we don’t get enough sleep hormones like ghrelin (signals hunger) and leptin (signals satiety) become imbalanced. Ghrelin increases and leptin decreases. In addition, sleep also affects how our bodies react to insulin, the hormone that controls our blood glucose (sugar). Lack of sleep is linked to high blood sugar. Our sensitivity to insulin greatly decreases with inadequate sleep. In addition, sleep aids healthy growth and development. Human growth hormone is excreted during sleep, and research suggests that it’s during REM (Rapid Eye Movement) sleep that the body is able to: restore organs, bones, and tissue; replenish immune cells, and circulate human growth hormone for strong muscles and bones.”

TIPS FOR GETTING ADEQUATE SLEEP

  1. Download filters for your phone and/or laptop (check out lux) to reduce blue light and power electronics down 1 hour before bed
  2. Try a meditation app (check out Calm, Headspace, or the Mindfulness App)
  3. Use Low Blue Lights glasses, lighting, and filters in your home
  4. Stick to a sleep schedule – try to sleep and wake at consistent times
  5. Reduce or eliminate caffeine, nicotine, and alcohol before sleep
  6. Include physical activity in your daily routine (limit within 2 hours of bedtime)
  7. Increase bright light exposure during the day – natural sunlight during the day helps keep our circadian rhythm healthy
  8. Decrease the temperature of your bedroom slightly
  9. Relax and clear your mind in the evening – try reading, journaling, stretching, or prayer

Personally, I’ve started to listen to an audiobook or podcast. Something easy and relaxing will whisk me off to sleep quickly. I’m usually asleep within 15 minutes of when I lay my head down on my pillow.

Nancy Boardman
October 4, 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. David Hardy, Dr. Joseph Little, Chiropractic Physicians

To schedule an appointment, click here.

[1] http://www.healthline.com/health/science-sleep-why-you-need-7-8-hours-night#overview1
[2] https://www.hitenutrition.com/blog/2017/7/10/why-you-should-make-sleep-a-top-priority

 

5 Tips for Pow-Wow Happiness

5 TIPS FOR POW WOW HAPPINESS | Functional Endocrinology of Ohio

Get busy being happy, or get out of the way.

I recently attended an Indian Pow Wow and while browsing through the arts and crafts I came across a burden basket, which is a combination of a dream catcher and a basket intertwined with decorations of different colored beads and a variety of feathers.   The Cherokee people believe you should not bring your burdens into their homes and while you are a guest you are at ease and carefree.  The basket hangs on the front door and your guest would symbolically place their burdens aside and enjoy the warm spirit that their host had to offer while visiting with them.   It is small reminders that help set the tone for me sometimes and I hope by sharing this short story it will do the same for you.

People study the science of happiness and share it in a variety of blogs and studies published on the Internet.  Trained professionals like psychologists and life coaches dedicate their lives to making people achieve a greater state of happiness.  The brain is an amazing organ that can bring us great joy and laughter into our lives or also create great sorrow and tears.  The universal hope is that we can all achieve a greater state of inner peace and we all have our own quirky little ways of doing so.  I have outlined 5 basic reminders of things to help with putting your mind and body at ease as another constant reminder that we were designed to be happy.

Continue reading 5 Tips for Pow-Wow Happiness

20 Ideas For The Best Fall Ever!

20 Ideas For The Best Fall Ever by Real Wellness Doc

Fall Family Fun

Everyone knows that I am a summer lover.  I love the sunshine and the heat.  I love beaches and swimming and wearing flip-flops.  But, autumn is in the air.  The leaves are changing colors, the days are getting shorter and the air is getting cooler.  Snow will be here before we know it.

When the weather gets colder, we find ourselves in the house much more.  We sit and watch TV.  We snuggle on the couch.  We don’t go outside and exercise.  We get a little lazy and a little depressed.  But I have decided that I am not going to let that happen this Fall.  I am going to enjoy the change of seasons.  So, I came up with some fun activities I am going to do.  Here are some of my ideas:

Continue reading 20 Ideas For The Best Fall Ever!

Your Gut is Like a Smelly Drain? What Ordinary Things Can Tell You About Your Gut Health.

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The gut is the most ignored system in health-care! It is a source for all sorts of health ailments. For example depression, Parkinson’s disease, Alzheimer’s disease, multiple sclerosis, autoimmune disease, fatigue, and migraine, just to name a few. Your gut houses about 90 percent of your immune system so, of course, it’s the area that needs the most protection. Think about all those microorganisms that we consume with food. When things go bad with the gut, it doesn’t always translate into pain. Bloated StomachBecause our health care system focuses on symptoms, gut health is often ignored.  Even when the gut is a focus, your doctor is most likely going to give you something to mask the symptoms instead of fixing the cause of the gut dysfunction.

Let’s use the analogy of the plumbing in your body being like the plumbing in your house. Just like the plumbing in your house, sometimes things do not flow right, rot or backing up. The same is true with your human plumbing.  Here are a few examples of  the traditional health care approach to gut dysfunction.

Continue reading Your Gut is Like a Smelly Drain? What Ordinary Things Can Tell You About Your Gut Health.