45 Simple Lifestyle Changes for a Happier, Healthier You!

No One is in Charge of Your Health or Happiness But You!

“Very little is needed to make a happy life; it is all within yourself, in your way of thinking” Marcus Aurelius

Sometimes, it’s the simplest things in life that can make the biggest difference.  Below, I’ve listed 45 simple changes to incorporate into your daily life for a happier, healthier you!
  1. Never Skip Breakfast. You will be less likely to reach for something unhealthy later on in the day.
  2. Pray
  3. Create morning rituals you’ll look forward to every day.
  4. Set your intentions for the day before you even get out of bed.
  5. Believe in yourself. You’ve got this!
  6. Drink more water.
  7. Take the stairs.
  8. Always have a healthy snack handy. Almonds or berries will do the trick.
  9. Never go grocery shopping while you are hungry
  10. Spend more time enjoying the outdoors.
  11. Set a goal for the day.
  12. Get more sleep
  13. Never stop learning
  14. Tackle your most important tasks first. Don’t procrastinate
  15. Appreciate the little things in your life.
  16. Wear comfy shoes. I can’t live without my Sanuk’s: http://www.sanuk.com
  17. Sip on herbal tea at the beginning or end of your day.
  18. Sneak some leafy greens into your daily regimen.
  19. Always be kind.
  20. Pay it forward.
  21. Eat less sugar
  22. Do more of the things you love.
  23. Practice Positive thinking.
  24. Work hard. Don’t wish for it work for it.
  25. Exercise daily. A one-hour workout is 4% of your day.
  26. Develop your own nutrition and overall wellness goals.
  27. Surround yourself with good people.
  28. Smile
  29. Take a walk.
  30. Keep trying.
  31. Keep good clean food in your fridge.
  32. Recycle
  33. Practice patience
  34. Always make your bed.
  35. Create a playlist of all of your favorite tunes.
  36. Count your blessings
  37. Eat an apple a day.
  38. Call a loved one
  39. Show compassion
  40. Take it day by day, moment by moment. You are exactly where you are meant to be.
  41. Hold a 30-second plank in the morning.
  42. NO SODA!!
  43. Read
  44. Take a Yoga class. Of course, I was going to say that!
  45. Resist comparing yourself to others. You are YOU-niquely you!

 Go forward in life with a twinkle in your eye and a smile on your face, but with great and strong purpose in your heart.” – Gordon B. Hinkcley

 It’s never too early or too late to work towards being the healthiest you!

What lifestyle changes will you incorporate into your routine?

Joy Vale
June 28, 2017

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

To schedule an appointment, click here.
 

“Smiling Makes You Look Younger.”  Creative Dental – Westfield, New Jersey. N.p., 04 Nov. 2016. Web. 05 June 2017.

Why I drink 2 tablespoons of Apple Cider Vinegar (ACV) everyday!

You’ve probably heard the claims.  But even if you are aware of all that apple cider vinegar has to offer, you might find it hard to believe that just one food can offer so many benefits. Surprisingly (or maybe not) it’s true!  Drinking apple cider vinegar daily is a sure-fire way to improve every aspect of your health and your life.

Raw, organic, unfiltered and unpasteurized apple cider vinegar (or ‘ACV’ for short) is one of the oldest and most useful remedies on Earth.  It has a wealth of raw enzymes and beneficial bacteria which are why its so healthy.

Just keep in mind that you should never drink apple cider vinegar straight as it can burn your esophagus. Instead, mix one tablespoon with 8 ounces of water. If you don’t like the taste, use a straw to minimize contact with your taste buds. Adding a bit of raw honey can help too.

My reason for taking ACV, I’ve had horrible allergies and sinus issues my entire life. I was the kid that had to go for allergy shots every week. As I got older I did outgrow a lot of my allergies but 3-4 times a year I was hit hard. I thought moving to the south would help but unfortunately, unless I was by the ocean I still had many issues. So I learned to live with taking over the counter allergy and sinus medications. In my 40’s I started to realize that something in the sinus medications was making me depressed so it put me on a mission to find something that I could do naturally. I read tons of articles but what kept coming up repeatedly was add 1 – 2 tablespoons of ACV to a glass of water would do the trick. So, I decided to give it a try. It took time getting used to the flavor and I’ve tried all different concoctions which I will share some of my favorites. But I noticed right away that my sinuses were improving and I hardly ever need to take any over the counter sinus medications. And I haven’t had a sinus infection in years.

Here’s a great site about ACV and your sinuses: http://healthycures.org/7-ways-to-use-apple-cider-vinegar-for-sinus-infection

Here are some of the other great benefits of taking ACV every day.

http://www.rd.com/health/wellness/apple-cider-vinegar-benefits/

  • Apple cider vinegar helps tummy troubles
  • Apple cider vinegar cures hiccups
  • Apple cider vinegar soothes a sore throat
  • Apple cider vinegar could lower cholesterol
  • Apple cider vinegar prevents indigestion
  • Apple cider vinegar clears a stuffy nose
  • Apple cider vinegar aids in weight loss
  • Apple cider vinegar gets rid of dandruff
  • Apple cider vinegar clears acne
  • Apple cider vinegar boosts energy
  • Apple cider vinegar cuts down on nighttime leg cramps
  • Apple cider vinegar banishes bad breath
  • Apple cider vinegar whitens teeth
  • Apple cider vinegar fades bruises
  • Apple cider vinegar helps control blood sugar

Here are some of the more unique uses:

It can soothe sunburned skin.

Add 1 cup to your bath, and soak for 10 minutes to eliminate discomfort from sunburn.

It is used as a natural aftershave.

Fill a bottle with equal parts ACV and water, and shake before applying to the face.

 It is effective in repelling fleas on your pets.

Spray one part vinegar and one part water on your pets’ fur and rubbed in generously. Saturate the entire coat, and continue every day for a few days to a week. Any flea infestation will surely be gone.

 Wash your fruits and veggies:

It helps reduce the number of Salmonella bacteria on fresh salad vegetables and was especially effective when mixed with lemon juice. Many people also use a vinegar-based mixture to wash their fruits and vegetables after they buy them from the store. Even if your produce is organic, there are likely still pesticides on it and this is a great way to wash those off and eliminate any germs from your fresh fruits and veggies.

Some great recipes: http://blog.paleohacks.com/apple-cider-vinegar-drink/#

A couple of my favorites are:

Ginger Lemon Mocktail

This invigorating drink is just the thing to sip on during a warm, sunny day.

Recipe: Gnowflins | Ginger Lemon Mocktail

Strawberry Blueberry Smoothie

Apple cider vinegar gets a sweet upgrade with fresh blueberries, strawberries, and bananas.

Recipe: Kitchen Missus | Strawberry Blueberry Smoothie

Nancy Boardman
June 21, 2017

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

To schedule an appointment, click here.

Great Grilling Recipes!

Well, the weather is finally getting nice and we all are eager to break out the grills and have some backyard barbecues.  Don’t go for the old fatty and nasty burgers and dogs.  This year let’s try something new, healthy and delicious.  Get the gang together and try some of these healthy delicious recipes.

HAWAIIAN CHICKEN AND PINEAPPLE SKEWERS

1 lb boneless skinless chicken breasts, cut into chunks

¼ cup pineapple juice

¼ cup low sodium soy sauce

3 tsp Splenda

1 tsp Ketchup

2 garlic cloves, minced

1 ½ cup cubed fresh pineapple

2 large Bell peppers, cut into pieces

1 medium red onion, cut into pieces

Olive oil, for brushing

Kosher salt

Freshly ground pepper

Lime wedges for serving

  1. Whisk together pineapple juice, aminos (in place of soy sauce), SPLENDA® Sweetener, ketchup, garlic, and ginger. Pour into a large resealable bag and add chicken. Let marinate in the refrigerator at least 4 hours and up to overnight.
  2. Thread chicken, pineapple, peppers, and onion onto skewers. (Discard bag with marinade.)
  3. Heat a grill or grill pan over medium-high heat. Brush each skewer with olive oil and season with salt and pepper. Grill skewers, turning occasionally until chicken is nicely charred and cooked through about 12 minutes. Serve with lime wedges.

Steak Fajita Skewers

1 lb sirloin steak, cut into large cubes

1 bunch scallions, cut into thirds

1 pack small, gluten-free tortillas, torn into large pieces

4 large bell peppers, cut into large pieces

8 skewers soaked in water for 20 minutes

Extra-virgin olive oil, for drizzling

Kosher salt

Freshly ground black pepper

  1. Preheat grill to medium-high. Skewer steak, scallions, tortillas (folded), and peppers. Drizzle with olive oil and season with salt and pepper.
  2. Grill, turning occasionally until steak is medium rare and vegetables are tender and slightly charred about 7 minutes.

WATERMELON STRAWBERRY CAPRESE SALAD

3 cups watermelon, cubed

2 cups strawberries, chopped

½ cup feta cheese, crumbled

Kosher salt

Freshly ground black pepper

¼ cup fresh Basil, torn

  1. In a large bowl, combine watermelon, strawberries, feta and olive oil. Season with salt and pepper and toss to coat.
  2. Garnish with basil and serve.

WATERMELON SALSA –aka Fire and Ice (my favorite)

½ half red onion, finely chopped

1 jalapeno, finely chopped  (seeded if you prefer less heat)

Juice of 2 limes

¼ cup chopped fresh cilantro

Zest of 1 lime

Pinch of salt

Combine diced watermelon, cucumber, red onion, cilantro, jalapeño, garlic, lime juice, and salt in a bowl. Let sit 10 to 20 minutes to let flavors meld.  Serve with chips – or better yet – use as a topping on your grilled chicken or shrimp.

You can also make this with strawberries in place of the watermelon.

HAPPY SUMMER GRILLING!

Barb Schrader
June 14, 2017

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

To schedule an appointment, click here.

 Receipes from Delish.com

Salt, Water and Sugar: Gold Nugget Tips to Choosing the Best One

When choosing a food source it is important to understand why.  I didn’t think much about it until I put thought into what foods I put into my body.  It is always easy to say that I would like to put something more natural into my body.  Key features exist in food sources and are often misunderstood.  The goal is for you to understand some key differences in these products that we come in contact with almost every day.

Salt

Salt has been around as history has record.  It has uses well beyond just seasoning food.  When it comes to choosing salt, we have many choices on the market and it is now understood that choosing a more natural salt is better.  We are inundated with iodized sea salt.  The most common brand I have seen is Morton’s iodized salt.  This is fine and dandy when in a pinch and need to add some flavor to a recipe, but for daily use, we can make a better choice.  Sea salt now includes a variety of trace minerals and we need these minerals to help cellular reaction occur in our body.  You can have well over 75 trace minerals in different varieties of sea salt.  If you get the regular Morton’s table salt, it only has two minerals.  By using sea salt, you will give you body more of the nutrients it needs for your metabolism.

Water

It is amazing to me that the ratio of water in our bodies compared to the ratio of water on the earth is very similar.  We know how important it is because the human body will expire without water much sooner than if we didn’t eat food.  When making a choice on which water to preferably drink comes as an extremely loaded question.  I have spent much time researching water and have concluded that natural spring water suits me best when choosing my drinking water source.  Let’s keep it simple.  Compare distilled water to spring water.  Distilled water is processed by boiling water through a distillery and capturing it in a clean container for use.  When it goes through this process you are left with the purest of water molecules because everything else is evaporated out or left behind in the original container from which it was boiled.  What is often left behind is precious minerals that would stay in the water if you were drinking it straight from the spring source.  It is very similar to salt that traces ionic minerals are naturally found in spring water sources and this water is more beneficial and easier for the body to process.  At the end of the day, I don’t want anyone to over think his or her water consumption and choose not to drink water because you don’t like the source.  I like to call this breed of people “water snobs”.  Rather, make sure you are drinking ample amounts.  If you are not sure what that is, then make sure to drink enough water that the urine runs clear at some point of the day and that you urinate at least three to four times throughout the day.

Sugar

Sugar is another example that you can make a better choice on the microparticles that can exist within its crystalline structure.  We have for years used white sugar as the mainstay for our cooking recipes and it is often used in abundance due to how cheap it is through its commercial production.  This, in my opinion, is the main culprit of all the sickness and disease that plagues the world.  In the year 1820, we ate less than 20 pounds of sugar per year.  Now in current day 2017, some people consume on average over 130 pounds of sugar per year!!(2) People literally eat their own body weight in some cases of sugar each year.  So what I am about to explain, when choosing a better sugar, please don’t take it as a reason to add another tablespoon to your coffee.

Cane sugar is like salt and water in the fact that it has trace elements found in it.  White sugar has non-trace elements.  The natural cane sugar can give your body some of the trace nutrients that help metabolism, but I still don’t feel that the good outweighs the bad in this case.  So next time you are baking in the kitchen and the recipe calls for sugar, don’t be afraid to try cane sugar versus white sugar.

Any way you break it down; no one is going to argue with a more natural source of food when it comes down to it.  Trace minerals are a very important part of your metabolism and hundreds of thousands of Americans are suffering from simple trace mineral deficiencies.  If you are one who has never thought about your salt, sugar, or water source, then now is the time to make the change.  So next time you are cruising through Wal-Mart and have nothing better to do, pick up these products and read the source.  Get motivated, and make a better choice!

Dr. Andrew J Kender III DC
June 7, 2017

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

To schedule an appointment, click here.

Image compliments of: http://www.tessaelisept.com.au/blog/

Adventure Is Out There! – 7 Inexpensive Ohio Day Trips

Take a Road Trip…It’s Good for the Soul!

With summer just around the corner, are you ready for an adventure? It’s definitely good for the Soul!  Some of you may remember Northeast Ohio’s most popular TV travel reporter, Neil Zurcher’s,  long-running series on fox 8 news, titled “One Tank Trips”.  Mr. Zurcher reported on his favorite local getaways and has inspired me to get out and live a little! I’m ready for a road trip and to spend some quality time outdoors with my family. With a little preparation and a tank of gas, there are so many amazing places to visit in Ohio. My favorite destinations are those that need just one tank and deliver a little adventure. Here are a few of my summer destinations:

Put-In-Bay nicknamed the “Key West of the North” – South Bass Island in Put-in-Bay Township, Ottawa County, Ohio

You can Jet Express to the heart of Put-In-Bay and enjoy a weekend full of shopping, boating, sunbathing and charter boat fishing. The island offers lovely, quaint bed and breakfasts’, historical events and a vibrant nightlife full of live music and entertainment.

Cuyahoga Valley Scenic Railroad Peninsula  – Peninsula Depot 1630 W. Mill Street Peninsula, Ohio 44264

Take an excursion on a Vintage Class III railroad operating on diesel-electric and steam power through Peninsula, Ohio.  My Favorite thing to do is Ride the Rail and Bike the Trail!  The railroad runs along the Towpath trail.  We often bike the trail in one direction, enjoy lunch and then hop on the train for a relaxing ride back to the car or you can even do it in reverse!

Nelson Kennedy Ledges – 12001 Nelson Ledge Road, Garrettsville, Ohio

This destination is popular for cliff diving, hiking, biking, camping, and swimming.  The ledges have a deep history dating back to the Ice Age and were once an operating rock quarry.   Throughout the summer Nelson Ledges is host to many special events!   Be sure to google upcoming events when planning your trip.

The Gorge Located 1160 Front Street, Cuyahoga Falls, Ohio 44223

This scenic Metro Park provides access to Mary Campbell Cave, hiking and spectacular sound and scenery.  It’s good for the Soul!

Heineman’s Winery and the Crystal Cave Located 978 Catawba Avenue, Put-in-Bay, Ohio 43456

In 1897, while workers were digging a well for the winery 40 feet above, they discovered celestine crystals up to 3 feet in width.  Heineman’s Crystal Cave is home to the world’s largest geode.  You will enjoy Mother Nature’s beautiful creation on a tour of the Winery’s caves.  Then, enjoy tastings in the beautiful wine garden.

Short North Arts District – Address N High Street, Columbus, Ohio 43215

Known as the Art and Soul of Columbus!  Explore the arts district known for its wide variety of unique gifts, amazing art, fabulous food, nightlife, home decor and fashion.  This is one of my most favorite places to stroll.  Art is everywhere you look! Be sure to visit my favorite attraction the North Market Farmer’s Market.  The market is full of fresh fish, meat and produce.  You’ll never have the same experience twice!

Topiary Park – 480 E. Town Street, Columbus, Ohio 43215

This Topiary Garden is both a work of art and a work of nature!  Be sure to take the self-guided tour which provides the “artist’s view”, the history and many fun facts. 

Ohio is full of hidden gems!  I urge you to take a one tank road trip to nourish your soul!  Below are a few tips to successfully plan your next road trip:

  1. Pick 3 must see or do things for each person on your road trip. 
  2. Don’t try and see or do it all on 1 tank. Plan a future destination.
  3. Google your destination for upcoming events. Yelp can also be a very resourceful tool.
  4. Check the weather report.
  5. Buckle up and enjoy the ride!

Have you found a hidden gem in Ohio?  I would love to plan a new destination!

Joy Vale
May 24, 2017

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

What is Your Color and What Does it Say About You?

WHAT’S YOUR FAVORITE COLOR?

Did you know that colors play a role in your health and personality?  Your favorite color can tell psychologists a lot about you.
For instance, RED represents health, fire, heat, blood, passion, will power, survival, anger, temper, danger, destructions.  Red stimulates, excites and acts as an irritant. It gives a person a sense of power.  We use red to energize and encourage movement, instant response, passion.  For example – red traffic lights, the Red Cross, etc.
People who love the color red live life to the fullest and are tenacious and determined in their endeavors.
ORANGE is a happy, joyful, creative and warm color, combining physical energy with mental qualities.  It is the color of creativeness and adaptability. It induces a general sense of well-being and cheerfulness.  Orange symbolizes warmth and prosperity and relates to self-respect.    An orange wall in a dining room promotes family union.  An orange sunset promotes relaxation.
People who love the color orange are forever the optimist.  They fully expect something wonderful is about to happen. They have perfected being present, living in the moment and focusing on what and who is in front of them.  They are social animals/social butterflies and mediators.
YELLOW is the color of intellect and perception.  In the old days, it was the color that symbolized life and joy.  Yellow relates to self-worth and to how we feel about ourselves.  It is the color of the personality and ego.  It is psychologically good for despondent and melancholic conditions. It is the color for clear thinking, detachment, brightness, confidence, charm.  For instance, businessmen often wear yellow ties for self-confidence.
People who love yellow enjoy learning and sharing their knowledge with others.  Finding happiness comes easy to them and others would compare them to the sunshine.
GREEN is the color of love, progress, youth, inexperience, fertility, hope, balance and new life.  It is also the color of jealousy, envy, and superstition as it is the color of feelings.  It is also a calming and quieting color.  Worn by surgeons to calm the patient green builds up the immune system.  It also fights stress: e.g. a walk through a green field promotes relaxation.
People who love the color green are often affectionate, loyal and frank.  Green lovers are also aware of what others think of them and consider their reputation very important.
BLUE is psychologically more soothing than green in emotional conditions.  It is the color for meditation and spiritual expansion, as it relaxes the mind.  Blue is the color of truth, devotion, calmness, and sincerity. It is the color of higher mental qualities. Blue relates to self-expression.  It is the color of peace, comfort, and reliability.  Blue hospital signs support tranquility, patience, and health, while blue uniforms inspire security and reliability.
People who love the color blue love harmony, are reliable, sensitive and always make an effort to think of others. They like to keep things clean and tidy and feel that stability is the most important aspect of life.
INDIGO is psychologically a good color for discipline structure, faith, and efficiency. It is also considered to help clear away addictive emotions.  Indigo brings up fears, encourages and inspires self-responsibility. Service to humanity is one of the strengths of the color indigo. Powerful and dignified, indigo conveys integrity and deep sincerity. It symbolizes structure, focus, and duty: e.g. dark blue indigo business suits, school uniforms, etc.
People who love the color indigo are honest, compassionate and understanding. Integrity is extremely important to them.  They need structure in their life – organization is important to them and they are quite inflexible when it comes to ordering their life.  They love rituals and traditions. They look to the past when planning for the future. They are conscientious and reliable – a good person to have around in a crisis. They may have a great need to acquire qualifications. Being a personality color indigo indicates you are hungry for the meaning of life.
VIOLET is psychologically related to self-knowledge and spiritual awareness.  It is considered a healing color it encourages between ego and spirit.  It is a powerful color and color therapy with violet is not recommended for children. It represents the future, the imagination, and dreams, while spiritually calming the emotions. Violet inspires and enhances psychic ability and spiritual enlightenment, while, at the same time, keeping us grounded.  It’s a relaxing, spiritual color used in churches, funerals (to feel closer to God for comfort and understanding) therapeutic rooms, old people’s homes; it takes people’s minds off daily worries.
People who love violet are artistic and unique.  They have a great respect for people but at times are arrogant. They are sensitive and compassionate, understanding and supportive, thinking of others before themselves. They are a gentle and free spirit. Your feelings run deep and you are quite sensitive to hurtful comments from others, although you would never show it.
So what’s your favorite color? And what does that say about you?
Barbara Schrader
May 11, 2016
Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Andrew Kender, Dr. David Hardy, Chiropractic Physicians

To schedule an appointment, click here.

http://www.bioptron.com/How-it-Works/Light.aspx
http://lighttherapyuk.com/colour%20therapy%20how%20to%20use.htm
https://www.psychologytoday.com/basics/happiness

Get Sprung – 4 Real Benefits to Gardening

GardeningAs we quickly move away from the winter months and into to spring season, I’d like to take a moment to stop and smell the roses. Figuratively speaking that is, because the roses are nowhere near in bloom yet here in Northeast Ohio. I always forget how refreshing it is to see the new growth on the trees, the perennials blooming from the bare ground, and Home Depot rolling out there spring selection in the gardening center. I catch spring fever knowing that it is time to get outside and get growing. Whether I am setting up a small urban garden or planting new evergreens to bring more life to the land, I am always reminded of how Mother Nature can be such a recharge for the batteries that get drained in my soul from time to time.

Gardening brings an abundance of health and wellness in a variety of ways that we don’t even consider. It is that innate primal instinct that draws us to get our hands dirty and get growing. Think about these 4 key health benefits when you are debating whether or not you are going to get to the landscape this spring and summer season.

#1 Cardiovascular and Physical Well Being

No matter what size of a project you take on, you have to put a degree of physicality into your work. Whether it is lifting those heavy bags of mulch or turning up soil with your hand tools to cultivate the earth, you are sure to work up a sweat in doing so. Like any other form of exercise, you must be active for at least thirty minutes for it to be considered exercise. Studies show that gardening can rank right up there with bicycling and walking in regards to how it can help our bodies stay fit. (1)

#2 Brain Health

Not only will your body benefit from the cardiovascular and strength component of gardening, your brain will also benefit from the increase of blood flow and oxygen to the brain. Other ways that gardening often helps the brain is by stimulating both right and left-brain activity. Maybe you got your tax refund and you are budgeting in that new landscape design which puts you into left-brain mode. The analytical side of the brain is the left-brain and you will shunt more blood flow to that hemisphere. You also can fire off the right brain just as equal when designing that landscape project you just budgeted. The artistic right side of your brain will begin to recruit energy to it when designing any project. The right brain is the creative brain and you will have to be creative to envision a landscape masterpiece and put it together.

#3 Vitamin D

The Center for Disease Control has at one point estimated that at least one third of Americans are living vitamin D deficient. (2) That alone stands as a major reason to get out and do some gardening. When your body is exposed to the sunshine you are naturally synthesizing vitamin D in your skin cells. Vitamin D can be synthesized into healthy levels with only 5-30 minutes of sun exposure twice per week. If this doesn’t encourage you to get out and get some sun then I don’t know what else does.

#4 Healthy Micro biome Potential

For those of you who don’t know what a micro biome is and the importance of it, then I am glad you are reading this blog. The micro biome is a collection of all the natural bugs and bacterium that populate the different regions of the body. Specifically the skin has a micro biome rich with a variety of species that help make up a healthy skin micro biome. It is uncanny the similarities of our skin micro biome and the soil microbes. Each time we put our hands into the soil, we help populate the healthy critters that should be balanced and in abundance for a healthy skin micro biome. (3) Staphylococcus aureus is a nasty little critter that can wreak havoc on the body if one becomes infected. One of the best ways to prevent such infection is to have a healthy variety of skin micro biome to fight off the foreign invaders. One of the most important and abundant bacteria is staphylococcus epidermidis. The skin micro biome is gaining a lot of attention recently and advances in the way you can support it are growing at an exponential rate. Stay tuned to my next blog for more exciting info on the skin micro biome!

All around I can’t think of many reasons why you wouldn’t want to garden this springtime. It has been a part of culture since the beginning of time and can help us reconnect our roots with Mother Nature. The health benefits mentioned above are just the tip of the iceberg. Get out there and get growing.

Dr. Andrew Kender III DC
May 3, 2016

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

To schedule an appointment, click here.

Image compliments of: http://www.countryliving.com/gardening/garden-ideas/g3101/hacks-for-gardening-on-a-budget/

https://www.thespruce.com/is-gardening-good-exercise-1401896
https://www.cdc.gov/nchs/data/databriefs/db59.pdf
https://wellnessmama.com/130266/skin-microbiome/

So, What Is a Nightshade Vegetable? And Should I Be Eating Them?

Recently I’ve been working with our patients in the therapy department.  Often, they come into therapy right after seeing the doctor. In the last few weeks, I’ve been asked, “The Doctor told me I can’t have any nightshade vegetables; is a green pepper [or some other vegetable] a nightshade vegetable?” I say I’m not sure and will check with the Doctor. Or, we will print out a list.  This has prompted me to learn about nightshade vegetables and I thought I’d share my research with you.

What exactly is a nightshade vegetable? Nightshade vegetables are part of the Solanaceae plant family, which has well over 2,000 different species!

The variety extends well beyond vegetables to include innocuous flowers, such as morning glories, and even toxic herbs, such as belladonna. There are even nightshade trees.  Still, the vegetables are a prominent part of the family, so much so, that Solanaceae is sometimes called the “potato family” or “tomato family.” The main edible members of the family that you should know are:

  • Potatoes
  • Tomatoes
  • Eggplant
  • Peppers

So why are these vegetables fine for some and bad for others?

If you are a person that struggles with food sensitivities, allergies, autoimmune disease, inflammatory bowel disease or leaky gut syndrome, there is a chance that a nightshade could be contributing to your health condition.  If you have a sensitivity, you may experience diarrhea, gas, bloating, nausea, painful joints, headaches, and depression from consuming nightshades.

This blog was very helpful as I was doing my research: https://paleoleap.com/nightshades/

Nightshades contain two primary toxins: Saponins and Lectins.
Both of these chemicals play a major role in increasing intestinal permeability, laying the groundwork for a variety of modern conditions.

Saponins are natural chemicals in some plants that can impair health by creating holes in the intestinal lining. A perforated intestine is vulnerable to any microbes and toxins that may enter the bloodstream. Foods high in saponins are potato skins and potato chips with the skins. Ripe tomatoes have low levels of toxic saponins. However green tomatoes and “hot house” tomatoes, or those that are harvested before they are ripe, are exceedingly high in these toxins. Peppers are high in saponins, such as bell peppers, cayenne pepper, chipotle, chili pepper, paprika, jalapeño pepper, pimento, serrano pepper, ancho, habanero, and tabasco.

Lectins are natural proteins in plants that are cell code breakers. Our cell walls are covered with chemical receptors to protect and make sure entry of only the right compounds. Lectins can crack the codes and trick the cell into doing things it normally would not do. Lectins can bypass our defenses, “getting behind the lines” to travel all over the body. Lectins can penetrate the protective mucus of the small intestine, promote cell division at the wrong time, and even cause cell death. Lectins can perforate the intestinal wall, or trick the immune system to thinking there’s an intruder, causing an allergic reaction.

Lectins and Saponins act like a Trojan Horse intruder into the intestines, exposing the body to microbes and toxins that would normally be destroyed by a healthy immune system.

Here is a good list of nightshade vegetables.

  • Ashwagandha
  • Bell peppers (a.k.a. sweet peppers)
  • Bush tomato
  • Cape gooseberry (also known as ground cherries—not to be confused with regular cherries)
  • Cocona
  • Eggplant
  • Garden huckleberry (not to be confused with regular huckleberries)
  • Goji berries (a.k.a. wolfberry)
  • Hot peppers (such as chili peppers, jalapenos, habaneros, chili-based spices, red pepper, cayenne)
  • Kutjera
  • Naranjillas
  • Paprika
  • Pepinos
  • Pimentos
  • Potatoes (but not sweet potatoes)
  • Tamarillos
  • Tomatillos
  • Tomatoes

While this is a very complete list of edible nightshades, note that many of those listed include dozens of varieties.  There are many, many varieties of hot peppers, tomatoes, eggplants, and even something like 200 varieties of potatoes, for example.  And the number of products including nightshades is enormous.  In fact, if a label lists the vague ingredient “spices”, that almost always includes paprika.  Many spice blends, like curry and steak spice, usually contain nightshades (for more information see Spices on the Autoimmune Protocol).   You might find ingredients such as sambal, shichimi, or tabasco listed and not immediately realize that those are sauces made with hot peppers.  In fact, there are thousands of varieties of hot sauce, all of which contain nightshades. https://www.thepaleomom.com/what-are-nightshades

The next time a patient asks me if a green pepper is a nightshade vegetable I will have the answer and a lot more information.

Nancy Boardman
April 12, 2017

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Andrew Kender, Chiropractic Physicians
To schedule an appointment, click here.
Source: Dr. Loren Cordain, professor and author of “The Paleo Diet”.  Find Dr. Cordain’s complete articles here: #1 Potatoes#2 Tomatoes#3 Peppers.

 

Are you Coo Coo for Coconuts? How to Jump on the Coconut Oil Bandwagon!

It took me a while to jump on the Coconut Oil bandwagon. I’ve used it off and on over the last few years, I still was more of an Olive Oil kind of woman. But over the last 6 months I’ve made the change and now am almost only Coconut Oil and occasionally Olive Oil.

Why did I change?  I kept reading about all the benefits for my health.

Coconut oil is high in natural saturated fats. Saturated fats not only increase the healthy cholesterol (known as HDL) in your body, but also help to convert the LDL “bad” cholesterol into good cholesterol. By Increasing the HDL’s in the body, it helps promote heart health, and lower the risk of heart disease.

Some of the Scientific Benefits:

Increases Weight Loss

Builds Muscle

Can Help Fight Infection

Helps Lose Abdominal Fat

Curbs Appetite

Increases Metabolism

Moisturizes Skin

Prevents Gum Disease and Tooth Decay

Protects your Kidney and Liver

Reduces Inflammation and Arthritis

Improves Digestion

Supports Thyroid Functioning

And there are more……

 

Many people misinterpret the term “virgin” coconut oil as not being  oil that is not refined at all; however, all coconut oil is refined considering oil does not actually grow on trees. Therefore, virgin coconut oil actually refers to oil that is the least refined.  That being said, most nutritionists will, understandably, only recommend virgin coconut oil to avoid the adverse affects that refining may have on the last oil product.

It’s recommended to consume two tablespoons of coconut oil per day.

Here are some great recipes:  http://www.bonappetit.com/recipes/slideshow/how-to-cook-with-coconut-oil

Some of my personal favorites are: Any vegetable that you would roast with Olive Oil make the switch to Coconut Oil.

I love taking a Butternut Squash, microwaving it for 1 minute or so and then peeling it (microwaving it makes it easier to peel).  I then remove the seeds and cut up in bite size pieces. I will then cut up a sweet onion. Put in a gallon size bag; add Coconut Oil and some sea salt. Put in the oven at 400 degrees for 30-40 minutes.

I also love putting Coconut Oil in the pan heating it up and adding any vegetables that I have, cooking until tender adding some spinach and then adding eggs depending on how many people you are serving… Delish!

Roasted Chicken: Preheat your oven to 300 – 350 degrees. Take a roasting chicken and rub coconut oil on the outside and under the breast of the chicken and skin add lemon pepper on the outside cut up a lemon and put it  the chicken cavity with some onion. Add whatever vegetable you want to surround your chicken.  Add a little chicken broth in the bottom of the pan and let cook uncovered until done. It’s done when you insert a thermometer into a meaty part of the leg (avoiding the bone.) When the temperature reaches 165 degrees, pull the bird from the oven. Let rest 10 minutes. Kitchen Tip: thigh meat is forgiving, even if overcooked. Cook 1 ½ – 2 hours.  https://cooking.nytimes.com/guides/11-how-to-roast-chicken

Here is my favorite brand of Coconut Oil Nature Way: https://www.amazon.com/s/ref=nb_sb_ss_c_2_11?url=search-alias%3Dgrocery&field-keywords=nature+way+coconut+oil&sprefix=Nature+Way+%2Caps%2C177&crid=3NR9NDLR5PSJK

Here’s some information on how to use Coconut oil with your skin. http://blog.paleohacks.com/coconut-oil-for-skin/#

I know you can get your 2 tablespoons in daily and you will start to see all the benefits!

Nancy Boardman
March 29, 2017

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

To schedule an appointment, click here.

Make March Matter – 12 Tips!

Make Choices That Matter!

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

To schedule an appointment, click here.

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