Chewy Granola Macaroons

Chewy Granola Macaroons


From Cooking for Healthy Healing, by Linda Reetor-Page


 


 

For 4 dozen cookies: Preheat oven to 350°.

 

Beat together:

2 EGGS

1 CUP MAPLE SUGAR GRANULES

2tbsp OIL

1 ½ tsp VANILLA

1 tsp SEA SALT

 

Add and mix in:

1 CUP SHREDDED COCONUT

¼ CUP RAISINS

1 CUP COCONUT/ALMOND or other GRANOLA

 

Drop spoonfuls onto greased baking sheets, and bake about 10 minutes until golden.

 

 

Nutritional analysis: per cookie; 46 calories; trace protein; 6gm carbohydrate; trace fiber; 2gm fats; 8mg cholesterol; 9mg calcium; trace iron; 6mg magnesium; 40mg potassium; 48mg sodium; trace zinc.

Cajun Seasoning

Table salt, 26 oz

Cayenne pepper, 5 Tbsp

Black pepper, 3 Tbsp

Onion Powder, 3 Tbsp

Garlic Powder, 3 Tbsp

Chili Powder, 3 Tbsp

Thyme, 1 Tbsp

Sweet Basil, 1Tbsp

Bay leaf, 1 Tbsp

Blend Together

Gluten Free Dark Chocolate Brownies from the Gluten-Free Goddess

 5 ounces Belgian dark chocolate (I used Trader Joe's)

1/2 cup butter or vegan margarine such as Smart Balance
2 organic happy free-range eggs
1 cup packed organic light brown sugar
1/2 rounded cup almonds, processed into a fine meal
1/4 cup brown rice flour
1/2 teaspoon fine sea salt
1/4 teaspoon baking soda
2 teaspoons vanilla extract

Optional:
1/2 cup chopped pecans or walnuts, if desired
1/2 cup extra semi-sweet chocolate chips for the top, if desired

Preheat the oven to 350 degrees F. Line an 8x8-inch square baking pan with foil and lightly oil the bottom.

Using the microwave, melt the dark chocolate and butter in a large (microwave safe) measuring cup. Stir together to combine. Set aside.

In a mixing bowl, beat the eggs on medium high till frothy. Add the brown sugar and beat until the mixture is smooth. Add the melted chocolate mixture into the egg-sugar mixture a little at a time - incorporate it slowly- and beat well for a good minute. The chocolate will look smooth and glossy.

In a bowl, combine the dry ingredients: almond meal, rice flour, fine sea salt and baking soda; whisk together. Add the dry flour mix into the chocolate mixture and beat well for a minute. Add the vanilla, beat another half a minute or so. You now have your brownie batter. If you are adding nuts, stir in the nuts by hand and spread the batter into the prepared baking pan [this brownie batter is much thinner than any brownie mix batter I've tried- don't worry, it's going to be wonderful]. Shake the pan a little bit to even out the batter.

Layer the semi-sweet chips all over the top of the batter and press them in slightly, if adding. Bake in the center of a preheated 350 degree F oven for 33 to 35 minutes, or until the brownies are set. Don't overcook. (Err on the side of gooey, if you must- that's what I do; I find gluten-free brownies taste better slightly undercooked and soft in the middle than over-cooked and crumbly.)

Cool on a wire rack; and remove the brownies from the pan by gripping the foil edges. Chill before cutting. We saved out two squares, and wrapped the rest for freezing. These brownies were outstanding slightly chilled. Intense, chocolaty and tender. This is a fabulous recipe. And I have to Clare to thank for it.

Makes 9-12 servings (we cut nine medium squares).
Source: glutenfreegoddess.blogspot.com

Vegan Brownies








Ingredients:

2 cups unbleached all-purpose flour

2 cups white sugar

3/4 cup unsweetened cocoa powder

1 teaspoon baking powder

1 teaspoon salt

1 cup vanilla soy milk

1/2 cup vegetable oil

1/2 cup applesauce

1 teaspoon vanilla extract












Preheat the oven to 350 degrees F (175 degrees C).

Directions:


In a large bowl, stir together the flour, sugar, cocoa powder, baking powder and salt. Pour in soy milk, vegetable oil, applesauce and vanilla. Mix until well blended. Spread evenly in a 9x13 baking pan.

Bake for 25 to 30 minutes in the preheated oven, until the top is no longer shiny. Let cool for at least 10 minutes before cutting into squares. Cook longer for a less gooey brownie.


 

Broccoli Walnut Salad

Broccoli Walnut Salad


From Cooking for Healthy Healing, by Linda Reetor-Page


 


 


For 6 servings:

 

Pan roast 2/3 cup LARGE WALNUT PIECES in 2 tbsp OLIVE OIL until brown and aromatic.

 

Make the dressing. Whisk:

¼ CUP OLIVE OIL

2 tbsp BASMATI VINEGAR

½ tsp LEMON/GARLIC SEASONING

DROPS of HOT PEPPER SAUCE

½ tsp DRY BASIL

½ tsp DRY MUSTARD

½ tsp SESAME SALT

 

Chill while rest of salad is being prepared.

 

Blanch 2 BUNCHES of BROCCOLI FLORETS and CHOPPED STEMS, and 2 CUPS SLICED ZUCCHINI ROUNDS in boiling water or light stock until color changes to bright green. Drain and chill.

 

Toss vegetables with dressing and top with walnuts. Serve in lettuce cups.

 

Nutritional analysis: per serving; 206 calories; 6gm protein; 10gm carbohydrates; 5gm fiber; 17gm fats; 0 cholesterol; 82mg calcium; 63mg magnesium; 2mg iron; 575mg potassium; 113mg sodium; 1mg zinc.

 

Sports Physicals: Protecting Your Kids Before the Season Starts

As summer winds down, the preparation for school and team sports is heating up!  Before you know it, it will be time to shuttle kids back and forth to practice and games in between school and homework. Back-to-school prep for our young athletes is far more than new shoes, shin guards, athletic bags and water bottles. A Sports Physical should be at the very top of your list!

A PPE (Participation Physical Examination) determines whether it’s safe for your child to play a particular sport and is often required for participation in school or league sports. But even if a PPE isn’t required, it’s still highly recommended.

A Sports Physical consists of collecting a complete medical history as well as a physical exam.

A medical history will include questions about:

  • Family history of serious disease

  • Childhood illnesses such as asthma, diabetes, epilepsy

  • Previous hospitalizations or surgeries

  • Allergies (food, insects, seasonal)

  • Past injuries (broken bones, sprains, concussions)

  • Incidents of chest pain, dizziness, difficulty breathing or fainting

  • Medications, both prescription and over the counter, as well as herbal supplements

  • For female athletes, the regularity and ease of menstrual periods


During the physical portion of the exam, the doctor will:

  • Record height and weight

  • Take a blood pressure and pulse reading

  • Test vision

  • Check the heart and lungs

  • Palpate the abdomen

  • Check ears, nose and throat

  • Evaluate posture, joints, strength and flexibility

  • Make recommendations on how to optimize athletic performance either by seeking treatment or doing specific exercises


A Sports Physical will help diagnose health problems as well as help identify risk factors that are linked to specific sports making for a happier and healthier athletic season!

Call In Health Clinic to schedule your athlete’s Sports Physical.  Ask for our $25 back-to-school special (a $75 value). Onsite appointments are available for schools, teams and groups.

 

Pregnancy and Chiropractic

Is chiropractic safe during pregnancy?

 

“There are no contra-indications to chiropractic care during pregnancy,” according to the American Pregnancy Association.  And when you think about how long chiropractics has been around, it could be considered one of the safest procedures that can be performed during your pregnancy. While all chiropractic professionals receive some training in school with regards to the special needs of pregnant women, only some doctors, like Dr. Walker at InHealth Clinic, continue their training and work with pregnancy in their practice.

 

Why should I have chiropractic care during pregnancy?

 

As you go through physiological and hormonal changes, your body becomes the perfect environment for developing a child. This can sometimes cause physical stress, which can improve with chiropractic care. Keeping your back joints and pelvis from misalignment and keeping you comfortable means that your baby will have the optimal amount of room in the pelvis to develop. This also means your baby will be in the best position possible for delivery reducing the intensity of back labor during your birth and preventing dysticoa (difficult labor).  Additionally, keeping your spine and pelvis in alignment can reduce the occurrence of breech positioned babies.

 

What happens if my baby is breech?

 

A wonderful chiropractor, the late Larry Webster D.C., developed a specific chiropractic analysis and adjustment which enables the chiropractor to balance the women’s pelvis and reduce pressure and stress on the uterus so that the fetus will reach an optimal position which is head down in the birth canal.  The Journal of Manipulative and Physiological Therapeutics reported in July/August 2002 that the success rate of babies turning vertex was 82% using the Webster Technique. The technique is widely used and much more comfortable than the external version that is performed in many cases. The highest success in turning a breech baby is achieved at 36-38 weeks. Once it gets much past this, the success rate drops due to the baby’s larger size taking up more room in the uterus. It is always best to seek chiropractic care as soon as you are told your baby is breech.

 

When is the soonest I can see a chiropractor post-partum?

 

The soonest is immediately, however most women tend to wait about two weeks until they have had time to adjust to being a new mom and have healed vaginally a bit. Our office does make house calls for one special group -- our post-partum moms, whether for you or baby.  The earliest we have responded was four hours after a birth for a mom that had a C-section and the little one’s head was flexed to one side and not moving.  Mom was also having a burning low back pain, which was treated at this time.

 

What about preparing for labor? Are there things that I can do naturally?

 

Pregnancy may leave you concerned or tired. Here are a few things we treat with natural remedies.

 

  • Gestational diabetes – diet, minerals and botanical medicine

  • Stress – herbal stress reducing minerals

  • Preparing the uterus for labor – Uterine tonics

  • Breast soreness due to breast feeding – healing salves

  • Episiotomy healing – herbal poultices and sitz baths

  • Umbilical cord healing – salve and powder

  • Nutrition – vitamins, oils safe for pregnancy, and minerals

  • Preventing antibiotics for newborn – mom on a strong probiotic

  • Morning sickness – homeopathic remedies


 

We have more tools at our disposal, but the above give you some of the common needs of our patients.

 

Remember that chiropractic is safe as soon as you need it!  At inHealth, we are here to serve you during this very special time. If you have concerns or needs feel free to call our office, we never mind being a resource and promise to direct you to the best person to meet your needs.

 

Resources:

 

American Pregnancy Association:  http://www.americanpregnancy.org

BABI:   http://www.bayareabirthinfo.org/

Osteoporosis & Men: What You Need to Know


Most people think that osteoporosis is strictly a woman’s health concern. However, more than 2 million men suffer from this condition that causes bones to be brittle and prone to fracture. Men develop osteoporosis about a decade later in life than women, and though men have fewer osteoporosis-related fractures than women (one-third of all hip fractures occurs in men), they are more likely to suffer serious complications or death as a result.


According to the National Osteoporosis Foundation:




  • Up to one in four men over age 50 will break a bone due to osteoporosis.

  • Men older than 50 are more likely to break a bone due to osteoporosis than they are to get prostate cancer.

  • Each year, about 80,000 men will break a hip.

  • Men are more likely than women to die within a year after breaking a hip.

  • Men can break bones in the spine or break a hip, but this usually happens at a later age than women.


What puts a man at risk?

In men, wrist fractures have been shown to be an important risk factor for having hip fractures later in life, whereas in women, a previous spine fracture is predictive of subsequent hip fractures. Other risk factors include:

 

  • Family history of osteoporosis

  • Use of steroid medications

  • Unhealthy lifestyle (smoking, alcohol use, lack of exercise)

  • Low testosterone or estrogen levels

  • Prostate cancer and its treatment

  • Immobility due to stroke or heart disease

  • Kidney, lung, gastrointestinal or autoimmune disorders

  • Chronic Disease such as Rhuematoid arthritis, colitis and chron’s disease

  • Medications like Dilantin, Blood thinners and corticosteroids


What should men do to prevent osteoporosis?

For men, maintaining good bone health starts with regular doctor visits to screen for bone mineral density and prostate cancer. Other essentials are:

 

  • Regularly scheduled weight-bearing exercise

  • Healthy, moderate-protein diets

  • Supplements including vitamin D, calcium, magnesium, and isoflavones to help prevent bone mineral losses


Men at risk for hormone-dependent cancers should always discuss supplementation plans with their doctor to ensure that the supplements and medications are working together for best effect.

 

Current Osteoporosis Medications and how they work.

 

Most medications are antiresorptive agents, which decrease the removal of calcium from the bone, it works by suppressing parathyroid hormone which is what takes calcium out of the bone.  Bone is a living dynamic tissue that brings in and takes out calcium and this is where we get calcium if our blood levels or muscle levels are to low.  Extreme athletes may actually harvest calcium from there bone so that their muscles will function more appropriately during extreme events like ultra-marathon’s.

 

The current medications that are in use are:

  • Alendronate (Fosamax)

  • Risedronate (Actonel)

  • Raloxifene (Evista)

  • Ibandronate (Boniva)

  • Calcitonin (Calcimar)

  • Zoledronate (Reclast)

  • Denosumab (prolia)


 

Some of the above medications are associated with increases in hip fracture so there are some types of medication doctors will use over others to prevent hip fracture call bisphosphates.  The following are bisphosphates; Fosamax, Actonel, Boniva and reclast.  This doesn’t mean they are completely immune to fracture but are less than other prescriptions.

 

It is still recommended that you do supplementation and lifestyle changes long before you have to seek the help of prescription medications due to side-effects that are present.

 

Eating your Calcium in foods?

 

Many foods we eat contain calcium and milk is one of them, however it is not the most bio-available source and can often pass straight through the system without ever being absorbed into the body itself.  Consider some of these foods instead for adding into your diet:

  • Dates

  • Bean sprouts

  • Beets

  • Bok-choy

  • Spinach, collard greens

  • Black eye peas

  • Quinoa flour, Amaranath flour


Click here to download the Man’s Guide to Osteoporosis from the National Osteoporosis Foundation.

The Chiropractic Approach to Low Back Pain

What is Back Pain?


Back pain is usually a pain that occurs in the lumbar spine and pelvic region otherwise know as you buttock.  The pain can occur from a tightening of muscle or joints that get jammed due to a specific incident or small injuries that occur over time from say construction work, running or desk jobs.

What is the Most Common cause of Back Pain?

The most common cause of back pain is related to repetitive strain injuries that occur on the job or during daily activities.  Working on the computer, cooking, sewing or any activity that keeps you repeating the same movements from the same position can be the culprit of that nagging back ache. The strain happens when either the muscles are tight and you are unable to stretch them, or when a joint is misaligned and the muscles become painful as they try to re-align the joint.

What are the Less Common types of Back Pain?

Degenerative Disc Disease, Arthritus, Herniation and neurologic conditions are all injuries that occur to the spine and more commonly in the low back.  These conditions will likely cause you great distress and you will need to seek a health care provider’s services.  The following symptoms can help you determine if it is a must to see your doctor:

  • § History of cancer

  • § Unexplained weight loss >10 kg within 6 months

  • § Age over 50 years or under 17 years old

  • § Failure to improve with therapy

  • § Pain persists for more than 4 to 6 weeks

  • Night pain or pain at rest

  • § Persistent fever (temperature over 100.4 F)

  • § History of intravenous Drug Abuse

  • § Organ Transplant

  • § Recent bacterial infection

  • § Major Muscle weakness

  • § Trouble lifting your foot

  • § Numbness and lower extremity weakness

  • § Anal Sphincture dysfunction

  • § Recent Trauma

  • § History of Osteroporosis


 

Basic ways back pain can occur:

 

  • Desk job

  • Osteoarthritis

  • Herniated disk

  • Gravity

  • Sports injury

  • Bacterial Infection

  • Fractures

  • Cancer

  • Repetitive strain

  • Jammed (misaligned) joints


 

Why See a Chiropractor instead of only Massage?

Chiropractic care helps re-align joints which stops the pain related to the muscles trying to push the joint back into alignment.  A typical response to this type of pain might be to stretch or get a massage.  While this might temporarily ease the pain, if you don’t re-align the joints, the muscles will loyally return to their job of trying to push the joint back into place and you will be back in pain once again.  This isn’t to say that Massage can’t be a terrific partner in getting rid of long term pain and it can we feel that massage and chiropractic can make an excellent team.

Getting adjusted not only will help relieve your low back pain, but offers other health benefits as well.  According to research by Sean M. Hannon, BA, DC, chiropractic adjustment can result in the following physiologic changes:

                     

  • § Increased strength

  • § Increased oxygen consumption capacity

  • § Increased range of motion

  • § Decreased pain

  • § Increase cardiac regulation

  • § Increased immunity


 

Considering these benefits, it is easy to see why athletes and other health conscious people seek out care regular chiropractic care. If you suffer from chronic or even occasional back pain, contact our office.  We can help!

 

Lagging Libido

  


What is Libido?

 

Libido is a person’s sex drive or interest in sexual activities. It is usually determined by a combination of hormones that our body secretes as well as neurotransmitters that cause us to desire sex in the first place.  Neurotransmitters are chemicals released in our brain and nervous system that stimulate different feelings as well as physical responses. This body chemistry is what makes up our libido.  One theory is that the sex response is a reflex, but emotions can override this reflex.

 

Why Do Women Struggle More With Loss of Libido?

 

Women tend to struggle more as a result of events, such as pregnancy, breastfeeding and menopause, that don’t occur in a man’s body. Women, at any stage in their life, can have a couple of factors that can decrease sexual desire.

  • Nerve or muscle damage during delivery lowers sensitivity in the genital area.

  • Breastfeeding lowers a hormone called estradial. This hormone is responsible for keeping the urogenital tract lubricated and supple and a deficiency can make sex painful. Breastfeeding also raises prolactin levels, which drops the level of testosterone, the main hormone that fuels our desire.

  • Sleep deprivation is a new mom’s constant companion. Sex, as with any activity requiring effort, requires energy to enjoy it!

  • Later in life, as women approach the onset of menopause, the decrease in both testosterone and estradial can radically reduce their sexual desire.


Doesn’t Everyone Experience a Drop in Hormones?

Both men and women experience a drop in testosterone as they age. This will cause a thinning of pubic hair and a decreased sensitivity to stimulation or a weakening of one’s climax. A decrease in overall hormones of both sexes, such as melatonin and DHEA, can lessen the enthusiasm for sex itself.  This can cause frustration in a relationship that can make the issue even more difficult to handle.

 

 

 

What Else Affects Libido?

Both sexes can experience a drop in sex drive. The following factors may need to be addressed with your health care provider.

  • Medications such as anti-depressants, some birth control pills, and blood-pressure lowering drugs

  • Weight gain

  • Stress

  • Relationship issues


What Type of Things Can I Do to Improve Libido?

  • Exercise regularly to increase in blood flow and endorphins

  • Eat healthy foods to maintain a healthy weight, boost energy and keep your hormones in balance

  • Reduce your stress. Consider seeing a life coach or counselor to talk things through, either individually or with your partner.


We have to remember that our reproductive function is not necessary for daily survival. When the body is struggling it will divert resources from this area and move it to more vital systems.

How Can I Reduce Stress when I’m Crunched for Time?

There are a few things you can try, even if you only have about 15 minutes a day. Sometimes it can be the best 15 minutes of your day! These are suggestions from the American Lung Association. You can find a copy at our office. http://www.ffsonline.org/assets/handouts/module-5/52-proven-stress-reducers.pdf

  • Allow 15 minutes of extra time to get to appointments.

  • Eliminate (or restrict) the amount of caffeine in your diet.

  • Relax your standards. The world will not end if the grass doesn’t get mowed this weekend.

  • Don’t rely on memory.  “The palest ink is better than the most retentive memory.” –Chinese Proverb

  • Get up 15 minutes earlier in the morning. Extra time helps make mishaps less stressful.

  • Get enough sleep.

  • Take frequent stretch breaks when you’re sitting a lot. 


It Can Be Frustrating.  We Can Help!

At inHealth, we can develop a comprehensive plan to deal with medication side effects, weight gain, stress, and even the hormone fluctuations that may create a lagging libido problem for both men and women. Our bodies perform best when they are in balance. Let us help you get there!