Greenberg Acupuncture Chiropractic

Immune Boosters

 New research reveals that inflammation is a key indicator of decreased immune function and premature aging. Some primary signs of inflammation are: allergies (inflammation of the sinus tissues);  acid reflux and irritable bowel syndrome (inflammation of the gastrointestinal tissues);  chronic neck, back,  extremity joint pain/ arthritis (inflammation of the hands, feet, knees, shoulders).

Natural immune boosting and anti-inflammatory foods are: apples, berries (blueberries, blackberries, strawberries) pomegranates,; vegetables: crudiferous-(cabbage, broccoli, cauliflower); green tea, red wine (can buy at whole foods without sulfites) or concord grapes/juice;  garlic, onions, and leeks. Herbs/spices: caraway seeds, basil, parsley, cinnamon, ginger, cardomom, tumeric (curry);  and oils-omega 3 (from flax seeds, walnuts, fish(salmon/sardines.)

Colorful fruits and vegetables and their specific immune boosters: Red fruit- contain lycopene which reduces the effects of sun damage on our skin. Guava, cranberries, watermelon, pink grapefruit, cherries, apples, strawberries. Orange fruit- source of Vitamin A, promotes vision and strengthens retina. Oranges, apricots,cantaloupe, nectarines.  Green fruit- chlorophyll stimulates liver enzymes to speed body detoxification. green pears,green apples, green grapes, kiwis, honeydew. White fruit- contain beta-glucans that also boost immune function. Bananas, brown pears, white nectarines, white peaches.

Walking 30 min briskly 5-6x per week boosts immune system and decreases inflammation thereby decreasing pain of arthritis.

Immune enhancing: avoiding parabens and phthalates in cosmetics, lotions, and soaps, avoiding scratched teflon pans, using environmental dry cleaners-thereby avoiding percholorethylene gas.

Acupuncture and Chiropractic assist the body in clearing inflammation and increasing immune function.

Foods that increase serotonin and therefore lift our mood: Eggs, spinach, salmon, turkey, tuna, soy, lentils, berries.  Eggs- by increasing Vit D which in turn raises serotonin. Spinach and lentils by increasing folic acitd which in turn raises serotonin.Salmon and its’ omega 3 fatty acids. Turkey,tuna, and soy increases trytophon which calms us. Berries sweetness  elevates our mood but their fiber modulates blood sugar preventing  mood and blood sugar drops.

Thought of the day

With our cell phones and PDA’s, we are now able to be in touch with anyone and everyone at any time.  In the process, we run the risk of never being in touch with ourselves.       -Jon Kabat-Zinn

Thought of the day

Oscar Ybarra, a psychologist from the University of Michigan, asked more than 3,500 people ages 24 to 96 about their social interactions and then tested their working memories. He found that the more social contact there was, the higher level of mental function.

He followed up by saying, “There’s a widespread belief in this culture that the way to maintain your sharpness is to do technical and intellectual activities, but this study suggests that simply talking to one another can do it.”           -From Margaret Nesbitt, columnist

P.S.emailing doesn’t count (dr g)

Bone boosting foods

1.  Calcium content of foods:
2. Cheddar                                              2oz                                                 430mg  
3. Orange juice                                     8oz                                                  350mg
4. yogurt   low fat                                8oz                                                  448mg
5. nonfat milk                                        8oz                                               300mg
6. soymilk  calicium fortified                   8oz                                               300mg
7. sesame seeds                                   2oz                                             280mg
8. almonds                                             3oz                                              210mg
9. tofu                                                     4oz                                             200mg
10. white beans  (cooked)                           8oz                                             161mg
11. bok choy (chinese vege)                      8oz                                           150mg
12. parmesean grated cheese                    2tab                                         138mg
13. dried figs                                               5                                                125mg
14. broccoli(cooked)                                  8oz                                               94mg

Fruits and vegetables create a bone boosting alkaline environment in our bodies.   Choose  less of the acid producing foods  & more of the  alkaline /bone boosters

1. 1.Pasta                                               instead    choose   potato/yam
2. 2.Soda                                                       ”                        diluted fruit juice/herb tea
3. 3.Meat/poultry                                                                    tofu
4. 4.Beer                                                                                  wine
5. 5.peanuts                                                                           raisens/almonds/walnuts

Exercise: wearing either a backpack with a few cans of soup when you go out for your walk or on treadmill, or a fishermans’ vest with the pockets filled with fishing weights. Start out with a small amount of weight and over the course of a few weeks slowly add to it.  The stress of gravity,   particularly with weights stimulate bone growth. Astronauts, out in space, in an antigravity condition,  experience some  bone loss within just  7 days without the stress  of gravity on their bones.

Thought of the day

It is only with the heart that one can see rightly;  what is essential is invisible to the eye.                                                          – St Exupery

Medicine Cabinet Tips

1. Arnica (homeopathic liniment) for bruises, topical use only. Apply hourly as needed. Also found in Traumeel ( with other ingredients) topically for sore muscles.

2.Rescue Remedy(by Bach) Emergency care (by green hope farms) flower essences for pre and post-stress situations (sadness/grief)

3.Peppermint tea, peppermint altoids- help soothe upset stomach & nausea. Altoids( in particular for dry heaves when one can’t keep liquids down).

4. Ginger wonder(whole foods-mashed ginger in honey) for upset stomach from cold foods or colds with chills.

5. Epsom salt bath-1/2 to 1 cup in a bathtub for sore muscles, and to assist sweating when cold with chills.

6.Salt water- 1 teap in warm water for a gargle -sore throat or nasal lavage-clearing sinuses.

7.GSE-grapefruit seed extract- tablets natural antibacterial/antiviral, and antiparasitic/antifungal

8. Lavender oil- 1-2 drops on chest or feet to calm anxiety and help sleep               and Eucalyptus /Peppermint oil 1-2 drops in facial steamer for clearing sinuses or head cold  (at Whole foods & our office) also 1-2 drops on chest to clear chest congestion.

9.Nutrasleep- by Source Naturals (whole foods) calming for restful sleep or  Trader joes calcium/magnesium tablets- natural muscle relaxer- in evening to relax muscles during the nite

Thought of the day

The most precious gift we can offer others is our presence. When mindfulness embraces those we love, they will bloom like flowers.                                 -Thich Nhat Hanh

Recommended Reading

1. “Wherever you go, there you are”: Mindfulness Meditation in Everyday Life, by Jon Kabat-Zinn  Also, his Guided meditation CD discs  This book helps the reader to slow down, observe how to apply being mindful and gentle with oneself,  in ones’  daily activities. When doing the dishes, for example, using that time to breathe, be present, and in doing so experience the joy of that moment.

2. “100 Ways to Keep your Soul Alive” by Frederic and Mary Ann Brussat

3. “Healthy Pleasures” by Ornstein and Sobel speak of the importance of  experiencing pleasurable moments not just on that one vacation a year, but  in each day–taking the time to have a cup of tea, sit with our feet in the grass, read a few pages of our favorite book.  So each day we have taken a moment for a vacation .  

4. “Boundaries”  byHenry Cloud and John Townsend ( How to set boundaries in all areas of our lives with gentleness yet firmness)   The first chapter tells of a day in the life of a person with no boundaries…the frustration, sadness, anger , and exhaustion that ensues for that person and throughout the book as they learn to apply boundaries in each area of their lives (with theirs spouses, children, bosses, friends)  how much more they experience feeling causative and joyful in their daily life. 

5. “The Extraordinary Power of Ordinary Things” by Larry Dossey MD 

6. “The Road less traveled” by M.Scott Peck    Love is not  just a feeling  but is  the act of extending oneself for the others spiritual growth.

7. “Sacred time and the search for meaning” by Gary Eberle  We speed through life just barely touching the ground. Contolled by a small object on our wrists ( clock time) or an appointment book.  VS. Experiencing the  sacred time of  dusk and dawn,  the sun and the moon, the seasons. How wonderful it is when we go on vacation, where there is just being, doing “nothing” , how fulfilling that is, and bringing that sense into a portion of our daily life.

8. “Simplify your life” by Elaine St James

9. “Now, Discover your strengths” by Marcus Buckingham & Donald Clifton   How what we think are our weaknesses may be our strenghts and vs versa. Looking at ourselves and the work we choose in a new light.  Helpful book when beginning transition of work or direction.

10. ” A Whole New Mind” by Daniel Pink   For anyone going through a school/work transition. Bringing creativity into all areas of work.

11. “Blink” by Malcom Goodwell – When you meet someone, and within those first few moments,  you  observe  the feeling sense inside of yourself, to either go towards or away from the person ..stop…. ( if you blink you’ll miss it)  that’s where your deep knowingness  is, and can help you gain understanding on how to proceed. Great book 2 yrs on best seller list.

12. “Flow” by Mihaly Csikazentmihalyi  When during  the course of our work or play do we lose all track of time. That is the first indicator of flow. When we experience flow we are fully in the present, engrossed,  and work becomes play and play joyful.

13. ” Illusions” by Richard Bach One of my favorite books of all time. A story about a byplane pilot, his adventures and lessons he learns and imparts.

14. “Simple Abundance” by Sarah Ban Breathnach   The true gift in life is not having what we want but in wanting what we have.

15. “Ten poems to change your life” by Roger Housden  Made me want to go back to school and study poetry.  He takes a poem and deepens ones’ understanding in a wonderful way.

16.”Distraction” by Maggie Jackson.  How multitasking is affecting our attention, ability to focus at work,  and  our relationships.  How we  are being impacted by the speed, quantity, and modes of  information. And how to take back our focus and attention.

Chinese Herbal Remedies

In Chinese Medicine, each person is seen as a world in miniature, a garden, in which doctor and patient together strive to cultivate health.  Just as a garden may become overgrown with weeds if not tended to, periodic sessions help to keep our garden/ body in balance.

Herbal medicine  is itself a powerful method of healing. Western drugs often control symptoms, but do not alter the disease process. An example :antibiotics-eliminate bacteria but do not improve a person’s resistance to infection; diuretics rid excess fluid without improving kidney function. Chinese herbs treat the underlying condition as defined by traditional diagnosis, and rarely cause unwanted side-effects. However, just as going to the drug store and choosing several over-the -counter medications may have unsafe inter-reactions, when going to an herbal pharmacy without understanding your constitution or the nature of your illness may aggravate a conditon or prolong healing time.

Herbs,more like foods than drugs, can supplement our diet and fortify our constitution as well as prevent or remedy ailments. Chinese herbs are usually combined in formulas to enhance their individual properties and actions. Symptoms and diagnoses are matched with therapeutic effects, reflecting the partcular needs of each patient.

Relaxation Remedies & Tips

1. 1.Calms Forte by Hylands
2. 2.Nervosan by Hylands
3. 3.Rescue Remedy-Bach flower
4. 4.Nutrasleep-by Threshold
5. 5.Camomille tea
6. 6.Lavender essential oil- on hanky to smell when under stress, also a few drops on feet or pillow.                                                   Dosages of the above to be discussed with Dr.G                                                                                                                                                                                                                                                                                                                               

Breathing
Whenever you are stuck…breathe. If you find yourself moving too fast..breathe. As you face an important decision….breathe. Whenever there is a question in your mind about what to do next or how to do it..breathe. Sooner or later the solution will appear. So..Breathe..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.

Breathing by Andrew Weil ( on Cd’s)

10 Tips to Stay Calm
1. Walk more slowly. Whenever you catch yourself rushing around, slow down. Relax your jaw, drop your shoulders. Breathe. If you have to move quickly, try to do it in this more relaxed way.
2. Talk more slowly. Allow yourself to pause and take a breath between sentences or thoughts. When listening, breathe, let yourself take in all of your experience of the other person.
3. When the phone rings, take a deep breath before answering.
4. Take time each day to breathe, meditate, or just notice how your body is feeling.
5. Use transitions, like travel time to and from your office, to notice how your body is feeling. Observe if there is tension and use your breath to release those areas.
6. Go outside at least once a day and pay attention to the weather, and how your body reacts to it. Look at the sky, feel the temperature and notice the sensation of the air on your skin.
7. Add something beautiful to your life. Put a vase of flowers, a candle or a special drawing in your office, kitchen, or the space where you spend the most time. Take a picture of one of your favorite places, such as a garden or ocean landscape, and hang or place it where you can look at it.
8. Read a line or a paragraph from a favorite uplifting book in the morning or evening.
9 .Spend some time alone each day.
10. At days’ end, think of one thing you learned or are grateful for.

by Margaret Peirpont and Diane Tegmeyer

Breathing Exercise                                                    Breathing cd’s by Jon Kabat-Zinn

Find a comfortable chair or floor cushion on which you can easily sit erect without being rigid. Your hands resting easily and your eyes closed gently. At first feel your body and consciously soften any obvious tension. Bring your attention to feel the sensations of your breathing.

Take a few deep breaths to sense where you can feel the breath most easily, as coolness or tingling in the nostrils or as movement of the chest, or the rise and fall of the belly. Then let your breath be natural. Feel the sensations of your natural breathing,  relaxing into each breath as you feel it.

Notice how the soft sensations of breathing come and go with the changing breath.

After a few breaths your mind will probably wander. When you notice this, gently bring your attention back to the next breath. As you sit, let the breath change rhythms naturally, allowing it to be short, long, fast, slow, rough, or easy. Calm yourself by relaxing into the breath. You will find that attention developed on the breath helps to connect and quiet your whole body and mind.

Here is another easy self healing technique that you can use to keep your stress level down.     

Placing your hands on your lower abdomen, feel the connection to your skin.   Gently breathe in and out, feeling your hands rise and fall.  Gently let yourself become centered.  If your head feels overly busy, simply welcome that sensation and refocus on your hands.  Feel your breath meeting your hands and skin.  Simply say to yourself– I am at peace now.

Favorite Music CD’s

1.  Canyon Trilogy-Carlos Nakai
2.  Wndham Chill 1 & 2
3.  Narada Collection 3, Narada Sampler 3, Narada Lotus-Acoustic Sampler
4.  World Flutes, Yoga, Wisdom of Wood (at Target)
5.  Acoustic Therapy Relaxation
6.  Structure from Silence-Steve Roach
7.  Golden Bowls, Ocean Bowls- Karma Moffett
8.  In the Garden-Tingstad/Rumbel
9.  ’94 Windham Hill Sampler
10. Tintinabulation

Favorite Funny Movies

• A couch in NY                 
• All nite long                        
• All of me         
• Analyze  this              
• Barefoot in the park     
• Big                                            
• Big business            
• Big Trouble                  
• Blazing Saddles                  
• Chapter two         
• City Slickers      
• Foul Play                                 
• Galaxy Quest                       
• Get Shorty         
• Gun Shy                     
• Happy Texas                        
• Her Alibi                                
• Houseguest        
• Housitter               
• His Girl Friday                       
• Jungle 2 Jungle                    
• Legally Blond      
• Liar Liar   
• Midnite Run                            
• Moon over Parador            
• My Fellow Americans              
• Night Shift                               
• Notting Hill                            
• Outrageous Fortune             
• Overboard                              
• Postcards from the Edge  
• Private Benjamin                     
• Quick Change                          
• Ruthless people                    
• Sibling Rivalry                      
• Splash                                     
• Soap Dish                              
• Somethings’ gotta give   
• Stakeout                                   
• The Couch trip                     
• The Dream team                 
• The Man who knew too litlle   
• The Man with one red shoe  
•  The Odd Couple                 
•  The Owl and the Pussycat  
•  The Pink Panther                  
•  The Ref                                       
•  Tootsie                                    
•  Trial & Error                         
•  Victor/Victoria

Digestive Tips

Peppermint tea- after meals, soothes digestion,  good if you tend to run warm. Altoids- helpful if you’re on the go.

Ginger tea- can be taken in tea bag form or slivers of the raw root steeped in a cup with a bit of honey. ( the rest can be put in a baggie in the freezer) This tea is good if you run cold or in the winter. It settles the stomach. Ginger wonder ( whole foods)  is mashed up ginger and honey,, can be put in hot water or sparkling water. (keep refrigerated after opening)

Cinnamon/apple or chai tea- are warming, great for winter time.

DGL- (whole foods)  deglycinerized licorice tablets you can suck on  to soothe stomach for indigestion.

Digestive enzymes- (Whole foods) twin lab superenzyme capsules- particularly  with holiday meals ( with many foods eaten at one meal)  

Digestive-smooth mover: combine 2 tab of the following ingredients:  apples sauce,prune juice, oat bran  -once per day to keep elimination smooth.

Optimal digestion of grains, nuts and seeds:; soaking them overnite in water  releases their stored enzymes facilitating our ability to digest them.  This is particularly helpful for those who experience gas after eating those foods normally.

See Fiber foods and tips section.

Gluten sensitivity-Celiac disease- is a condition that inflames the GI tract. Foods to avoid: wheat, barley, rye and oats.  Other alternatives are: brown rice, basmati rice, millet, buckwheat/kasha, and quinoa.

Thought of the day

The true journey of discovery consists not in seeking new landscapes but in having fresh eyes.     -Marcel Proust

Recipes

Easy Zuccini/tomato dish:  Steam 2-3 zuccinis then put in a sauce pan, add 1 can Muir organic stewed tomatoes and 1/3 bottle of  Bruschetta sauce (TJoe’s)  top with sprinkle of parmesian cheese and or goat cheese.  Can also cook zuccini, sauce and tomatoes in one pan,  with a bit of red wine.

Easy fruit cobbler:  Use a pyrex baking dish. Cut up 2-3 apples, sprinkle with 1-2 teasp. of cinnamon and  the juice of 1/2  of a lemon . Cover with 1/2  to one bag of trader joes frozen mixed berries.  Bake covered with foil 40 min.

Another option: Steam apples in a vege steamer with cinnamon sprinkled on top.  Then put in pyrex, put  TJ’s frozen berries on top while apples still hot.  Cover with foil til berries defrost.

Optional can sprinkle one packet of  Tjoes’   quick cooking, maple cinnamon oatmeal.   Optional- can put some of Tjoes’ lowfat greek yogurt as a topping.

Greek cucumber/tomato salad:  Chop and peel 3-4 Persian cucumbers ,  1 box of  grape tomatoes cut in half ,    10-15 Kalamata olives ( in glass jar)  cut up,  1/3 cup crumbled herb feta.  Salad dressing can be lemon and olive oil or refrigerated  TJ caesar dressing.   All of the above ingredients are from Trader Joes.

Optional ingredients: 1/2 to 1 chopped fresh red bell pepper,  3 teasp of  chopped red onion,  2 teasp chopped fresh mint or 1/2 teasp dry oregano. 1 bag baby spring greens.

Cranberry walnut goat cheese spring salad:   1 medium jicama  peeled and chopped into small pieces, 1 red bell pepper chopped, 1/4 red onion chopped, 1 bag of spring salad mix,  1/2 cup dried cranberries, 1/2 cup walnuts -chopped into smaller pieces ,  1/2 cup of crumbled goat cheese.  Salad dressing is Annies’ raspberry vinagrette from whole foods,  Tjoe also has a version.   (lots of red and green so great to make for holidays)

These two salads are great for taking to a gathering, if so pack the ingredients in separate baggies and mix once you get there, in case there may be someone that can’t eat olives or nuts etc.

Yam and fruit casserole:  4 medium yams, cut into small pieces and steamed,  or baked and peeled and cut into medium pieces. Then sprinkle lightly with curry powder (4 tsp) Layer yams with a layer of cut up fruit ( TJoes- precut fruit cup pack-4) or 16 oz canof peaches, pears, pineapple, apricots (without the liquid)  Bake 350 1 hour serves 8.

Bob Green cheesy swiss chard or spinach: 3 cups fresh swiss chard or spinach, toss with 1 oz shredded low fat low sodium cheddar cheese, add 2 tsp olive oil, 2 tab balsalmic vinegar, 1 tsp sesame seeds. Bake under broiler for 2 min

Dr Oz energy balls:     Eat 1-2 day before workout                                                           1/2 cup peanut butter, 1 tab honey or agave, 11/2 cups crispy rice cereal or flax meal, 1/2 cup raisins, 1/4 cup dark choc chips   Mix and roll into balls, refrigerate 1 hour

Thought of the day

Do not fear going forward slowly, fear only to stand still.
–Chinese Wisdom