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/

Don’t Bug Out – Keep Them Out – Naturally!

All Natural Home Remedies to Keep Those Pesky Bugs Out.

The Smithsonian Institution estimates that at any time, there are some 10 quintillion individual insects alive. In the United States alone there is approximately 91,000 species. If you’re like me, I bug out!  I have embarrassed myself countless times after being caught off guard by a creepy crawly.  I have even, almost caused a traffic accident, when discovering a bumble-bee in the car!

Living next to a Bog State Nature Preserve I am privy to 1,000’s of species. This spring they are coming out in full force, bigger and peskier than ever! No, thank you!  However, I refuse to resort to using toxic chemical sprays and lotions. Enter in Essential Oils to save the day!  With some DIY methods and preventative procedures, you can keep them out of your house without using any harsh chemicals. 

Preventative procedures

  1. Use 1 part vinegar to 1 part water, wipe down all countertops and kitchen surfaces daily to remove odors and food particles.
  2. Use a trash can with a lid and be sure to rinse out all of your recyclables.
  3. Use sealed jars or containers to store your dry foods.
  4. Make sure to keep your kitchen drain free from leftovers. Use ½ cup of baking soda then ½ cup of vinegar down the drain.  Let stand for 20 minutes and flush with hot water.
  5. Always rinse your dishes.
  6. Dust and shop vacuum all corners and crevices weekly.
  7. Don’t allow sugary food or drinks to leave your kitchen.
  8. Fix all leaky faucets. They attract insects due to needing water to survive.
  9. Place lavender or basal near any entrances to your home.
  10. Make sure to inspect and/or repair all screens before opening your windows to let the fresh spring air in.

My Favorite Household Spray and Bug Repellant Lotion

DIY Household Spray – Combine 1 drop of peppermint oil to every 1 ounce of vinegar and shake. (Do not use apple cider vinegar or you may have a whole new problem with fruit flies) Spray the perimeter of your house, the garage, doors and window frames.  Then wipe down all baseboards, door and window frames on the inside.  Be sure to wipe all cracks and crevices as well.

DIY Bug Repellent Lotion – Add 1/3 cup coconut oil and 1/3 cup shea butter in a bowl and mix together.  Add 2-3 drops of lemongrass essential oil and 4-5 drops of Eucalyptus Citriodora.  Store in a mason jar to last all season.

Need an Essential Oil Consultant?  Message me for details @ jvale@feohio.com.

Wishing you all a spectacular spring free of creepy crawlers!

Joy Vale
April 19, 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.
 
 
MailOnline, Marcus Berkmann for. “Look Out! There May Be Bugs in Your Drawers.” Daily Mail Online. Associated Newspapers, 13 Jan. 2012. Web. 12 Apr. 2017.
Encyclopedia Smithsonian: Numbers of Insects. N.p., n.d. Web. 18 Apr. 2017.
Jennie, Luke Yancey Says, and Jennie Says. “DIY Bug Repellent Lotion (All Natural).” The Diary of a Real Housewife. N.p., 07 Oct. 2016. Web. 18 Apr. 2017.

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.

 

Healthy Easter Recipes

Easter is almost here! YEAH!  In my family that always meant putting on a new dress and white shoes and going to church.  After that, we had a huge Easter dinner consisting of ham, mashed potatoes, corn and dinner rolls, all followed by a bunch of desserts like chocolate pie or coconut rabbit cake.  That was all on top of the huge Easter baskets loaded with chocolate and candy.  Oooh, those were the days.

That was our family tradition, one which I, unfortunately, carried on with my own children.  But now that I am older and my children are older, we are trying on some new healthier traditions.   I thought I would share a few with you.

Instead of the traditional cured ham that is full of sodium and nitrates, we are going to try a honey-baked pork roast, mashed cauliflower and roasted asparagus with almonds.  I’ll give you the recipes I am going to use.

HONEY-BAKED PORK ROAST

1 5 lb. bone-in pork picnic half roast
6 ½ tablespoon organic honey
¼ cup packed brown sugar
2 teaspoons kosher salt
1 teaspoon black pepper
1 teaspoon ground cinnamon
½ teaspoon ground ginger
¼ teaspoon ground cloves
1/3 cup veganaise
¼ cup dijon mustard
¼ cup apple cider vinegar
3/8 teaspoon ground red pepper

Preheat oven to 300 degrees.  Trim tough outer skin layer from pork, leaving as much fat as possible intact. Discard skin.  Rub 2 ½ Tablespoons of honey over pork.  Combine sugar, salt, pepper, cinnamon, ginger and cloves in a bowl.  Rub evenly over pork.  Place pork fat side up on a foil-lined broiler pan.  Bake at 300 degrees until internal temperature registers between 170 and 180 degrees, about 3 – 31/2hours.  Remove from oven and let stand for 15 minutes Combine remaining 1/4 cup honey, veganaise and remaining ingredients in a bowl and serve sauce with the pork.

ROASTED ASPARAGUS WITH ALMONDS

1 pound asparagus, trimmed
2 teaspoons olive oil
¼ teaspoon kosher salt
¼ teaspoon black pepper
3 Tablespoons toasted sliced almonds

Preheat oven to 450 degrees.  Drizzle asparagus with olive oil.  Bake at 450 degrees for 8 to 10 minutes, stirring once after 5 minutes. Sprinkle with salt, pepper, and almonds.

CAULIFLOWER AND GREEN ONION MASH

1 teaspoon olive oil
3 pounds fresh cauliflower cut into florets
3 garlic cloves, thinly sliced
I cup chopped green onions
1 cup low-fat milk, or coconut milk or almond milk
2 tablespoons butter
¾ teaspoon ground pepper
½ teaspoon salt

Preheat oven to 500 degrees.  Toss oil, cauliflower, and garlic on a jelly-roll pan.  Bake at 500 degrees for 20 minutes or until lightly brown, stirring occasionally.  Place cauliflower mixture in a large bowl.  Add onions, milk, butter, salt and pepper to the mixture.  Mash with a potato masher.

And to make the Easter basket healthier, try replacing candy with pieces of fruit and plastic eggs filled with nuts rolled in cocoa.  And never forget the hard-boiled eggs – decorated of course.

HAVE A HAPPY, HEALTHY EASTER!

Barbara Schrader
April 5, 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.

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.

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

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

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

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

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

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

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

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

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

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

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

To schedule an appointment, click here.

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

Make March Matter – 12 Tips!

Make Choices That Matter!

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

To schedule an appointment, click here.

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

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

Daylight Savings Time Can Make You Healthier!

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

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

mental-toughness-1

Do You Have the Mental Toughness to Be Healthy?  

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

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

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

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

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

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

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

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

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

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

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

mental-toughness-2

Nancy Boardman
February 22, 2017

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

To schedule an appointment, click here.

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

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

are-you-happy

Choose to Be Happy

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

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

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

THE 13 PRINCIPLES OF HAPPINESS

  1. BECOME POSITIVELY SELF-ISH

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

  1. LIVE YOUR VALUES

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

  1. LIVE FOR LIVE, NOT FOR STUFF

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

  1. BE EARLY

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

  1. BUILD RESERVES

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

  1. TOLERATE NOTHING

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

  1. CHOOSE TO RESPOND

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

  1. STIMULATE YOUR DEVELOPMENT

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

  1. PAY ATTENTION

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

  1. SIMPLIFY

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

  1. SPEAK THE TRUTH

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

  1. FOCUS ON TODAY

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

  1. BE AUTHENTIC

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

Barb Schrader
February 15, 2017

happiness-is-a-choice

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

To schedule an appointment, click here.