Fit Fuel: Foods that Build Muscle and Boost Immune System

salmon filet


1. SALMON-  3 oz+ 20 grams of protein, it builds muscle, high in    omega 3- for cardiovascular health and reduces muscle inflammation.

2.GREEK YOGURT- is strained yogurt  thereby concentrating  protein- healthy bacteria to benefit digestive health.

3.BLUEBERRIES/BLACKBERRIES-chock full of fiber and antioxidants,  build strong bones and help inhibit the formation of fat cells.

4.TOMATO- loaded with lycopene, which benefits prostate health and the gel around the seeds benefit cardiovascular health.

5.AVOCADO- has monounsaturated fats that help lower cholesterol. Use it as a mayo substitute.

6.EGGS-high in protein, packed with choline for brain health.

7.ALMONDS-monounsaturated fats that benefit cardiovascular health.

8.OATMEAL-decreases inflammation, lowers cholesterol and improves overall heart health.

9.YAMS-high fiber for digestive health and high in beta carotene that boosts immune system.


The Benefits of Watermelon



Watermelon, along with tomatoes, pink grapefruit and guava are cooling fruits that help quench thirst and keep us hydrated in the summer heat.

They are high in lycopene an antioxidant that relaxes the muscle tension in blood vessels thereby increasing blood flow and benefiting cardiovascular health.  When 2″ cubes of watermelon are stored in the fridge for 48 hrs and up to 6 days their vitamin and lycopene content is stable, though it’s still best to eat cut fruit within 3 days.

Two Simple Steps to Improving your Balance

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There are two types of balance strengthening:  Static and Dynamic.

1.Static Balance: Whenever you’re standing in line at the market, or at the kitchen sink, pick up one foot and try to maintain your balance. See how long you can balance on one foot and then the other. Starting out, steady yourself with the market cart or the kitchen counter. This is strengthening your static balance ability.

2.Dynamic balance: Tai chi practice strengthens your dynamic balance. ( the above photo) In which you move slowly and continuously, shifting  your weight from one foot to the other while thythmically moving your arms. This practice strengthens balance, and reduces chronic pain, fatigue, lowers blood pressure and boosts mood.

Another way to practice dynamic balance is by slowing your walking pace to such a degree that you observe how you lift your front foot while keeping your back foot planted on the ground then lifting it once you set your front foot down. (  this is a form of walking meditation)

Acupuncture Pins Down Allergy Relief



With seasonal allergies affecting   1/3 of Americans, ancient Acupuncture can provide a new kind of relief.  While over-the counter medications often come with unwanted side-effects,  Acupuncture does not.  This makes it a welcome alternative for people looking for a new way to combate allergies this season.  Allergies are analyzed by the pattern of symptoms seen in the specific patient and the treatment is designed to strengthen the immune system and relieve the particular symptoms.  Specific Chinese Herbal formulas assist as well.

Call for your immune boosting Acupuncture treatment.

Breakfast Ideas with the help of Trader Joes

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1.A scoop of Trader Joes’ Designer Whey protein powder ( vanilla)+ their coconut milk or almond milk + defrosted berries,  then into blender// or a scoop of Designer Whey+ decaf+ milk/coconut or almond milk and ice into blender.

2.Trader joes greek yogurt +( defrosted berries or Kashi go lean crunch cereal or cooked oatmeal) + sprinkle some designer whey to add a bit more protein

3.Ezekial raisen bread with a slice of Jarlsberg lite swiss cheese+ slice of apple or slice of raisen bread with some peanut/almond butter and either a slice of apple or banana

4. Tj’s sprouted rye bread and a wedge of laughing cow lite cheese and slice of tomato

5. Dr Praeger patti ( frozen section of Tj) and an egg on top

A Cold and Flu season tea

 tea pot


Did you know, that tamiflu, a drug used to treat flu symptoms, is derived from star anise, an anti-viral plant that been used by Chinese medicine herbalists for centuries?  When it comes to staying healthy during the flu season, Chinese Medicine and Acupuncture have a lot to offer.  Acupuncture for prevention can prevent colds and flus by building up the immune system with just a few needles inserted into key points along the body’s energy pathways.  If you already have a cold or flu, it assists the body in a speedier recovery. Here is a tea recipie that has star anise and other warming anti-viral and anti-bacterial spices.

Recipie for 4 servings: Ingredients- 4 oz ginger root sliced, 4 tab honey, 5 cardomom pods, 1 star anise,  10 cloves,  juice of 1 lemon (or orange)

Directions:  1. add sliced ginger, star anise and cardamom to  4.5 cups of boiling water, 2.simmer for 20 mintes  3. add in cloves simmer for  additional 5 minutes  4.turn off heat and add the lemon juice   5.  Strain out the spices and add the honey and enjoy!


Whiplash Effect on Soft Tissues

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After a whiplash injury to the neck, symptoms may occur anytime from 1 day to 2 wks to 2 months post injury. Common symptoms include: neck pain and stiffness, headache, pain radiating into one or both arms, vertigo or dizziness, chewing or swallowing problems, blurred vission, reduced coordination, fatigue, depression, irritability and insomnia. The pain can be caused by injuries to the muscles, joints, ligaments, discs and nerve roots generating trigger points in the muscles of the cervical spine.  Mild Deep Muscle Therapy and Acupuncture are most helpful as close to the onset of the injury as possible, then once released, gentle Chiropractic adjustments are used in conjunction to create maximum healing.

Water & how it benefits/prevents spinal disc problems


If people with disc problems drank more water, a surprisingly good number of them would, by that act alone, become pain free. When discs are dehydrated they become flatter and friable- the fibers crack and split-  bulging and even herniation can develop. Add the stress of  prolonged   sitting at work, in a car, or swinging a golf club, and you’ve got an accident waiting to happen.

This is particularly important in the summer. Even mild symptoms of dehydration can cause other body symptoms: altered mood, impaired memory, trouble concentrating, fatigue, headaches or anxiety.

Water composes 70% of our brain, 83% of our blood, 22% of our bones and 75% of our muscles.  It regulates our body temperature, helps us absorb nutrients,  protects and cushions our vital organs,  and moistens oxygen for breathing.


Happy Holidays


Successful is the person who has lived well, laughed often and loved much, who leaves the world better than they found it, who has never lacked appreciation for  the earth’s beauty, who never fails to look for the best in others or give the best of themselves.

Make Rest a Priority


Two woodcutters worked side by side.The first worked all day, without stopping for breaks, food or drink, believing that he’d chop more wood and be done quicker. The second took breaks, resting, drinking water, and fiddling with his saw. After several hours the first woodcutter saw that he had worked so hard and yet the second man had chopped more wood. He asked how can that be? The second woodcutter responded, “that’s simple, every hour or so I stop and sharpen my saw. That way my blade is able to cut through the wood and the chopping is so much easier.”

We need time for breaks, to refresh, rest and recuperate. Time to “sharpen the saw”. When you feel burnt-out, tired, listless, lacking motivation-stop for a while, sharpen your saw, tend to your physical, mental and spiritual needs. 

– Excerpted from “100 Ways to Happiness: by Dr. Timothy Sharp

Take a Moment to Breathe


Whenever you are stuck…breathe.

If you find yourself moving too fast…breathe.

As you face an important decision…breathe.

Whenever there is a quesion in your mind about what to do next or how to do it…breathe.  Sooner or later the solution will appear.  So…breathe…and trust in the process.

Concentrate on breathing slowly…as you do your focus shifts and a calm feeling begins.  If you take three deep breaths a few times during each day, especially at those critically stressful moments, you’ll be reducing stress and bringing serenity into your day.

Guided breathing CD’s by Dr Andrew Weil and Jon Kabat-Zinn online @

Cherries: a summer superfruit



Cherries are a superfruit, and are a rich source of powerful disease-fighting antioxidants called anthocyanins, which give cherries their red color. Anthocyanins, are also found in raspberries, blueberries and beets, they help scavenge nitric oxide and decrease inflammation in the body-an important  risk factor for heart disease, arthritis, and boosting the immune system. They also  lower cholesterol & triglyhcerides and are  helpful for insomnia as they are a natural souce of melatonin, a hormone that helps with sound sleep.  Fresh cherries are abundant in summer but year round they are just as tasty and helpful frozen or dried.

Strawberries benefit our Heart


Scientists at the University of Warwick in England, have discovered that natural chemicals in strawberries activate a protein called “Nrf2” that boosts antioxidant activity/which slows the aging process  in our bodies. It also lowers blood fats and cholesterol, helping to keep our arteries clear.

Eating stawberries has previously been found to steady post-meal blood glucose levels and reduce low density lipoproteins ( the bad cholesterol), and therefore, decrease risk of diabetes and heart disease; but this is the first time that strawberry extracts have been proved to actively stimulate proteins that offer protection against disease.

Memory & Brain boosting tips


1. Doing crossword puzzles & brain teasers to stimulate brain activity

2.Daily walks to boost circulation from brain to toes.

3.Eating 5 small meals a day to prevent sharp drops in blood sugar

4.Omega 3  foods:  a few times a week- salmon, sardines, walnuts, flax seed

5.Colorful fruits and vegetables: antioxidants nutrients  to increase oxygen to our tissues.

6.Low glycemic foods that keep blood sugar steady: whole grains, beans, lentils, yams, nuts, spinach peppers, zucchini, broccoli, cherries, grapefruit, apples, peaches, oranges

7. Daily calming and relaxation stretches:   a few slow breaths each hour while leaning back, opening  your arms and chest while seated in your work chair helps increase oxygen making us more alert and calm.

Exercise alone outperforms antidepressants



Research at Duke University: 156 people with clinical depression where divided into 3 groups. One group was prescribed  antidepressants only. The second group did exercise and received antidepressants. The third group did exercise only.

After 4 months there was no significant difference between the groups. The treatments ended and they then observed the relapse rate of the  groups after 10 months. The first group/medication only: had a 38% relapse rate. The second group/exercise+meds: had 31% relapse. The third  group/exercise only: had a 9% relapse rate.

Dr. Ben Shahar/ researcher: felt that this signified that lack of exercise acts like a depressant drug. Exercise alone outperformed medication. For a more detailed look into the power of exercise check out: SPARK by John Ratey,MD

Low Back Pain -Acupuncture & Chiropractic



People are looking for more natural approaches to relieve low back pain. The combination of  Acupuncture & Chiropractic speeds healing, restores mobility and the free flow of  qi and circulation to the muscles and joints of the low back .

Research in the Archives of Internal Medicine revealed that acupuncture provided relief and lasting benefit to nearly twice as many lower back pain patients as drugs and exercise. Research from the American Spine Society  found that Chiropractic is far safer and more effective than epidural injection therapy for low back pain. When Chiropractic was added to a large health plan with 7000 members, the number of low back surgeries and hospitalizations declined by 1/3.      

If you or someone you love suffers from acute or chronic low back pain, please call to find out more about how  the combination of Acupuncture and Chiropractic can help you.

Thought of the Day



It’s never too late to..listen to your heart. Our world is loud, fast and chaotic. We need time to pause. To look around us. To hear our heart.  It knows things your mind can’t understand. Take time out.  Spend time looking at the spring flowers. Be open to your heart and listen to it.       -Patrick Lindsey

Thought of the Day


It’s never to late to grow something:

Plant something and watch it grow.  A tree, a flower, an idea, hope, love.  Take a chance to try something new, nuture it and watch it grow.

Seasonal and Monthly Tune-Ups



Wellness care tune-ups: Encourage a more complete healing, minimize the effects of stresses and strains of everyday living and reduce wear and tear from repetitive work postures and athletics.

Just as injuries, stress and prolonged postures in the past, have had a cumulative effect of weakening the system, balancing and maintaining your spine and acupuncture meridians can have cumulative beneficial effects.  Each time your body is balanced, optimal blood and oxygen flow is created, increasing your qi/energy, mobility, stamina, immune and recuperative powers.

The combination of one or all of the follwing: Acupuncture, Gentle Chiropractic Adjustments, Deep Muscle therapy, and Chinese Herbal Medicine, help create optimal function.  At the change of seasons, just as in a garden, which may become overgrown with weeds if not tended to, periodic treatments help to keep our garden/body in balance.

For Neck Pain: Chiropractic better than drugs



New Research, published in The Annals of Internal Medicine, found that Chiropractic care was better at reducing pain than taking medications like aspirin, ibuprofen or narcotics.  Even a year later, there were differences between the spinal manipulation and medication groups.

One group was assigned to visit a Chiropractor, making an average of 15 visits. A second group was assigned to take common pain relievers like acetaminophen and in some cases, at the discretion of a medical doctor-stronger drugs like narcotics and muscle relaxants. After 12 weeks, of the people who recieved spinal manipulations,  57% reported a 75% reduction in pain compared to 33% of the people in the medication group.

A year later, 53% of the subjects who recieved  Chiropractic spinal manipulations still reported at least 75% reduction in pain. That compared to just a 38% pain reduction among those who had been taking medication. In addition to their limited pain relief, the medications had at least one other downside: people had to keep taking them and in higher dosages which elicited gastrointestinal problems.