Back Pain is No Joke

Back pain slowing you down from playing with your kids? Or doing your regular workouts? Or doing any outdoor activities?

Here are some causes of back pain:

• Joint Inflammation- facet joint pain can cause a lot of discomfort when bending backwards or to the side. This inflammation is seen from arthritis and other bone conditions or quick and awkward movements. This pain does not radiate (travel) down the legs, it stays pretty localized. 

• Bone- the pain can be coming directly from the vertebrae themselves. The vertebrae are the bones that make up your spine. These bones are like any other bone in your body. Meaning they can also have some of the same conditions like a fracture or bone disease. Bone diseases can be seen with a X-ray, DEXA scan or blood test. 

• Osteoarthritis (OA)- what typically causes this is overuse of the joint from over the years or repetetive movements. OA can have the some of the same symptoms as joint pain. Most people report that they wake up in the morning with a stiff back. If this condition gets worse, it can lead to more serious conditions like spinal canal stenosis where the spinal cord and nerves are affected. 

• Nerve Root Compression- when most people think of this condition, they think of "sciatica." The sciatic nerve is one of the many nerves thats in your low back, however its not the only nerve. Nerve root compression is when one or more of the nerves in your spine is being pressed on. Most people report the sensation as an electric type of pain. A few conditions can lead to the nerve root compression, but one of the most common ones is a disc herniation. 

• Disc- The disc is the squishy substance between your vertebrae. It helps the spine and gives it support. I like using the donut analogy. The disc resembels the jelly. When you squeeze the donut, the jelly comes out from the sides. Now when theres too much pressure on the spine, smilar thing can happen with the disc. It can be pushed at different angles. This can be caused from a variety of things like a car accident, falling off of a ladder, or a football tackle. When the disc is compressed it can put pressure on the nerves  which can give you sharp, shooting, radiating pain going down your buttock and possibly leg. This condition can also cause numbness, weakness and tingling sensation of the legs and feet. 

• Systemic- There are lots of organs around your spine including the ones in the pelvis and stomach which can all refer to your low back. Some of these organs include: pancreas, appendix, ovaries and or kidneys. 

• Muscle & Ligament- This is by far one of the most common reasons of low back pain that we see in our office. The cause can be as simple as you picking up your child from their bed, or getting the grocery bags from the car, or cutting the grass. The muscles and ligament can get hurt by a sudden movement where the muscles are tight. Your ligaments help support the bones and joints by controlling the movements and stability to where they attach to. Your muscles support your spine by staying tight so that the joint doesnt have to work as hard. A big issue we see in our office is a weak core. Most people have a tendency to rely on their back to do all the heavy work. But in reality we need to focus on our core and buttocks and legs to take pressure off of our low back. 

Here are some exercises that we like:

• Cat/Cow: get on all fours (hands and knees), make sure your hands are directly under your shoulder and your knees are under your hips. Point your fingers towrads the front of your mat. Place your shins and knees hip-width apart. Center your head in a neutral position and soften your gaze downward. Begin by moving into Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling. Broaden across your shoulder blades and draw your shoulders away from your ears. Next, move into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back. Release the crown of your head toward the floor, but don't force your chin to your chest. Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.

  • Repeat 5-20 times, and then rest by sitting back on your heels with your torso upright.

• Bridge: Lie on your back with your knees bent and feet on the floor. Extend your arms along the floor, palms flat. Press your feet and arms firmly into the floor. Exhale as you lift your hips toward the ceiling. Draw your tailbone toward your pubic bone, holding your buttocks off the floor. Do not squeeze your glutes or flex your buttocks. Roll your shoulders back and underneath your body. Clasp your hands and extend your arms along the floor beneath your pelvis. Straighten your arms as much as possible, pressing your forearms into the mat. Reach your knuckles toward your heels. Keep your thighs and feet parallel — do not roll to the outer edges of your feet or let your knees drop together. Press your weight evenly across all four corners of both feet. Lengthen your tailbone toward the backs of your knees. Hold for up to one minute. To release, unclasp your hands and place them palms-down alongside your body. Exhale as you slowly roll your spine along the floor, vertebra by vertebra. Allow your knees to drop together.

• Back extension: Lie on your stomach, facedown, arms straight out in front of you, palms down, and legs straight out behind you. Pull your abs in, as if you’re trying to create a small space between your stomach and the floor. Lift your left arm and right leg about one inch off the floor, and stretch out as much as you can. Hold this position for five slow counts and then lower your arm and leg back down. Repeat the same move with your right arm and left leg. Continue alternating sides until you complete the set.

• Opposite arm/opposite leg raises: Primary muscles worked: shoulders, gluteal muscles, hamstrings, and stabilization from abdominals (stomach) and lower back. Starting position: Place both hands and knees on the floor with your arms and thighs parallel to each other and perpendicular to the floor. Your knees should be directly under your hips, and your hands should be directly under your shoulders. Keep your elbows soft, not locked. Your head should be in line with the spine, face toward the floor. Your back should be straight but with your natural arch in the lower back. Action: Lift your right arm and left leg slowly off the floor and extend them straight out, so that your leg, back, and arm are roughly in one line. Slowly return to the starting position. Either repeat the exercise all on one side, then the other, or alternate sides as you go.

  • Tips:

    • Do not allow your abdominals to relax and your back to sag.

    • Do not lift your arm and leg excessively high.

    • Stretch as far as possible from your toes to your fingertips.

• Childs pose: Begin on your hands and knees. Center your breath, and begin to let your thoughts slow down. Turn your awareness inward. Spread your knees wide apart while keeping your big toes touching. Rest your buttocks on your heels. Those with very tight hips can keep their knees and thighs together. Sit up straight and lengthen your spine up through the crown of your head. On an exhalation, bow forward, draping your torso between your thighs. Your heart and chest should rest between or on top of your thighs. Allow your forehead to come to the floor. Keep your arms long and extended, palms facing down. Press back slightly with your hands to keep your buttocks in contact with your heels. Lengthen from your hips to your armpits, and then extend even further through your fingertips. For deeper relaxation, bring your arms back to rest alongside your thighs with your palms facing up. Completely relax your elbows. Let your upper back broaden. Soften and relax your lower back. Allow all tension in your shoulders, arms, and neck to drain away. Keep your gaze drawn inward with your eyes closed. Hold for up to a minute or longer, breathing softly. To release the pose, gently use your hands to walk your torso upright to sit back on your heels.

What we do at our office to help:

• Acupuncture or Dry needling: Depending on the condition, at our office we like to combine acupuncture and dry needling with electrical stimulation. 

  Acupuncture involves the insertion of very thin needles through your skin at strategic points on your body. A key component of traditional Chinese medicine, acupuncture is most commonly used to treat pain. Increasingly, it is being used for overall wellness, including stress management. Traditional Chinese medicine explains acupuncture as a technique for balancing the flow of energy or life force — known as chi or qi (chee) — believed to flow through pathways (meridians) in your body. By inserting needles into specific points along these meridians, acupuncture practitioners believe that your energy flow will re-balance. In contrast, many Western practitioners view the acupuncture points as places to stimulate nerves, muscles and connective tissue. Some believe that this stimulation boosts your body's natural painkillers.

• Graston Therapy: You've seen the crazy metal tools on our social media or website!  The Graston Technique is essentially a type of therapy that uses instruments to assist in the mobilization of soft tissues of the body. It is a very popular technique that gives patients a great deal of relief.

  The Graston Technique works by breaking down scar tissue and fascia restrictions that are created by trauma to the soft tissue. This can be the result of strained muscles or pulled tendons. It also reduces restrictions by elongating connective tissue. This effectively changes the structure of the tissue in order to improve function. Although its not a comfortable treatment, it does release a lot of muscle tension! 

• Myofascial Acoustic Compression Therapy: The source of pain is not always found in the area where the pain seems to be radiating from. This is clinically called referred pain. The distancing of the pain sensation from its source can make treatment more difficult. Diagnosis of referred pain and the recognition of the originating pain triggering points can be accomplished using the PiezoWave. Abnormal musculoskeletal tissue can be “flared” with focused MyACT in order to define the areas that require treatment. This process of defining the origins of pain is guided by the patient through verbal feedback to the healthcare professional providing the treatment. MyACT uses sound waves to break-up any scar tissue buildup. The treatment can be a bit uncomfortable but it doesnt have any lingering discomfort. 

Sources: Mayo Clinic, Ferri's Clinical Advisor, Symptom to Diagnosis 

Benefits of Wolfberry

Cold and flu season is amongst us! Why is it that we give the flu its own season? I personally prefer to refer to it as "germ season." With the holidays around the corner, change in weather and our schedules getting busy, sometimes we forget to take care of our selves. 
My focus around this time of the year is to make sure that we are keeping our bodies at optimal performace. Giving it that extra TLC and making sure that our immune system is fully supported so that when we do come near people who are sick, we can fight off whatever germs they have! 
I want to start a short series, where every week, I share with yall some of my favorite products (food, supplement, oils, etc) to help keep your body strong.

Wolfberry: 
In China, the wolfberry fruit is more often referred to as “goji” or lycii fruit. They are the bright red fruit of the Lycium barbarum plants. There are over eighty species of wolfberries worldwide that vary in antioxidant and nutritional value. Wolfberries support healthy immune system but they are filled with minerals, vitamins and antioxidants.  They provide a natural source of calcium and magnesium, Vitamin B, antioxidants and more. 
 

Antioxidants protect our bodies against free radicals. Free radicals are harmful molecules that can damage your cells. Goji berries have a high oxygen radical absorbance capacity (ORAC) score of 3,290 (quantity of antioxidants in certain foods).

What's special about the goji berries is that they contain specific antioxidants called Lycium barbarum polysaccharides, which are thought to provide a wide source of health benefits. In addition, goji berries provide 11 essential amino acids. 

As a rough guide, ¼ cup (85 grams) of dried goji berries has about:

• Calories: 70

• Sugar: 12 grams

• Protein: 9 grams

• Fiber: 6 grams

• Fat: 0 grams

• Vitamin A: 150 percent of the RDI

• Copper: 84 percent of the RDI

• Selenium: 75 percent of the RDI

• Vitamin B2 (riboflavin): 63 percent of the RDI

• Iron: 42 percent of the RDI

• Vitamin C: 27 percent of the RDI

• Potassium: 21 percent of the RDI

• Zinc: 15 percent of the RDI

• Thiamine: 9 percent of the RDI

Antioxidants like those in goji berries may help fight aging by preventing free radicals from damaging collagen in the skin. Goji berry extract has been linked to anti-cancer activity in both animal and human studies. The potential tumor-inhibiting effects of goji berries are likely due to their ability to boost levels of antioxidants and reduce levels of inflammatory cytokines IL-5 and IL-8 in the blood. Consuming concentrated goji berry extract or juice has been linked to improved energy and feelings of overall well-being.

Ningxia Red:
NingXia Red wolfberry juice incorporates the benefits of Goji berry, yuzu juice, aronia berry and therapeutic essential oils into a powerful antioxidant and nutritionally balanced drink.  This superfruit beverage combines whole Ningxia wolfberry puree; a superfruit blend of blueberry, aronia, cherry, pomegranate, and plum juices; natural stevia extract; grape seed extract; pure vanilla extract; and Orange, Yuzu, Lemon, and Tangerine essential oils. Personally, I drink about 2 oz of this per day. If I feel like everyone around me is sick, then sometimes I up it to 4 oz/day. I also like to make a Ningxia bomb: Ningxia red, Ningxia zyng and Ningxia nitro! I mix all three in a cup and add ice and sip on it throughout the day! 

Supplement Facts:

Serving Size: 1 fl. oz (29.5ml)
Servings per container: about 25 
Calories: 15
Total Carbohydrates: 3 g
Dietary Fiber: <1 g
Sugars: 2g
Sodium: 1mg

Ingredients

Proprietary NingXia Red Blend: Ningxia wolfberry puree (Lycium barbarum), Blueberry juice concentrate (Vaccinium corymbosum), Plum juice concentrate (Prunus domestica), Cherry juice concentrate (Prunus avium), Aronia juice concentrate (Aronia melanocarpa), Pomegranate juice

concentrate (Punica granatum), Proprietary Essential Oil Blend: Grape seed extract (Vitis vinifera), Orange EO (Citrus sinensis), Yuzu EO (Citrus junos), Lemon EO (Citrus limon), Tangerine EO (Citrus reticulata)

Other ingredients: Tartaric acid, Natural blueberryavor, Pure vanilla extract, alic acid, Pectin, Sodium benzoate/natural stevia extract.

Sources:
https://www.ncbi.nlm.nih.gov/pubmed/15053557
https://nutritiondata.self.com/facts/custom/280160/1
https://www.ncbi.nlm.nih.gov/pubmed/17090411
https://www.ncbi.nlm.nih.gov/pubmed/25552899
https://www.ncbi.nlm.nih.gov/pubmed/20232121

Benefits of Pomegranates

Ok so last week we talk about the benefits of wolfberries. Now lets learn a little about my favorite fruit...the pomegranate!

Growing up, pomegranates were one of the many fruits that we had, expecially during the months of October-February (when they are in season). I remember my mom used to buy about 20+ pomegranates and spend hours getting the seeds out. One of the many things I took for granted haha, because now, I'm the one who has to do that and let me tell you...it can be very time consuming! 
Well, as I got older, I started noticing that a lot of my friends had no idea what a pomegranate fruit was. I even had someone say they don't like it because the fruit is bitter...little did I know that they were eating the white peel and not the actual fruit! 

So, now that we are on our cold and flu series, I wanted to share with yall why I love this fruit and how it can help boost your immune system!

Did you know:

• That the pomegranate originated in the region extending from modern-day Iran to northern India.

• The edible fruit is a berry with seeds and pulp produced from the ovary of a single flower.

• A 100 g (3.5 oz) serving of pomegranate arils provides 12% of the daily value (DV) for vitamin C, 16% DV for vitamin Kand 10% DV for folate.Iran is the second largest producer and largest exporter of pomegranates in the world.

• Pomegranate seeds are a rich source of dietary fiber (20% DV) which is entirely contained in the edible seeds.

• Pomegranates contain Punicalagins: are extremely potent antioxidants found in pomegranate juice and peel. They’re so powerful that pomegranate juice has been found to have three times the antioxidant activity of red wine and green tea.

• ​Pomegranates also contain Punic acid: it's found in the seed oil, and is themain fatty acid in the arils.  It’s a type of conjugated linoleic acid with potent biological effects.

• Pomegranates have potent anti-inflammatory properties, which are largely mediated by the antioxidant properties of the punicalagins.

• One 12-week study in people with diabetes found that 1.1 cups (250 ml) of pomegranate juice per day lowered the inflammatory markers CRP and interleukin-6 by 32% and 30%, respectively.

• In one study, people with hypertension had a significant reduction in blood pressure after consuming 5 ounces (150 ml) of pomegranate juice daily for two weeks.

• The plant compounds in pomegranate can help fight harmful microorganisms. 

Pomegranates are one of the healthiest foods on the planet, packed with nutrients and powerful plant compounds!

Here is another article that talks about more benefits of my beloved fruit, enjoy :)

https://www.medicalnewstoday.com/articles/318385.php#Bottom-line


Sources:
https://www.ncbi.nlm.nih.gov/pubmed/24949028
https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.4977
https://www.ncbi.nlm.nih.gov/pubmed/18590349

DIY Hand Soap

Alright, lets get rid of those germs! This week, I want to talk about how easy it is to make your own hand soap, also super cheap! 
Anyone else get super dry hands from over washing? Sometimes the chemicals or the fake scents added in the store bought soaps can also irritate your skin and leave them really dry. Back in college I used to buy those Bath & Body soaps ALL the time. The sales they had were probably my favotire thing ever! Then slowly I started to have weird skin reactions. After seeing my dermatologist, she recommended that I switch to unscented products. Well it took me a few year to slowly clean out my products. Going green is hard! But slowly I did it...and ever since then I have had no reactions, no more eczema, and no sensitivities! 
So, here is a simple DIY for you guys. 

Ingredients: 

• Dr Bronner's Castile Soap

• Essential oil of your choice (I used lavender)

• Vegetable Glycerin (optional)

• Empty foaming soap bottle (https://www.amazon.com/gp/product/B07MQ4WWQ5/ref=ppx_yo_dt_b_asin_title_o07_s00?ie=UTF8&psc=1)

• Water

Directions:

• 1/4 cup of castile soap (https://www.amazon.com/Dr-Bronners-Pure-Castile-Liquid-Soap/dp/B00120VWJ0/ref=sr_1_4?keywords=castile+soap&qid=1575575642&s=home-garden&sr=1-4)

• 1 teaspoon of vegetable glycerin (this helps makes the soap thicker and smoother texture) (https://www.amazon.com/Solutions-Vegetable-Versatile-Softening-Moisturizing/dp/B0019LWU2K/ref=sr_1_9?keywords=vegetable+glycerin&qid=1575575705&sr=8-9)

• 5-12 drops of essential oil (depending on how strong you want it to smell) (https://www.youngliving.com/vo/?utm_expid=.2goeNLIsRjmUAsfd0dY2yg.2&utm_referrer=#/enroll/starter-kits)

• fill the rest with water

• mix and tada! 

Did you know that the CDC (center for disease control) recommends that you wash your hands for 20 seconds! So a perfect way to get the kids to wash their hands for that long is to sing "Happy Birthday" from beginning to end twice or the "ABC's." 

Now, lets stop spreading those germs since we all have clean hands ;)

Some helpful tips to stay healthy:

• Wash your hands before eating

• After using the toilet

• After touching an animal, their food/treats or waste

• After touching garbage or taking out the trash

• After changing a diaper

• Before and after preparing food (especially when handeling meat products) 

DIY Thieves Spray

Happy almost Thanksgiving! 
The day before Thanksgiving, you know what that means...cleaning the house and getting ready for everyone to come over, cook, feast, and hangout! 
To follow up with out cold and flu series, I wanted to take some time and talk about cleaning. During the holidays, we tend to visit family more, eat out more often, and travel more. With that in mind, we want to make sure that our immune system is as strong as can be! 
This week I wanted to show ya'll how easy it is to make your own all green, natural cleaner! 

Ingredients:
Young Living's Household Thieves Cleaner
Water
Choice of essential oil (optional), I used Christmas Spirit
Empty bottle

Directions: 
Depending on the size of the bottle, you'll fill the cap of the cleaner, I only used a 1/4 of the cap because I have a small bottle. But normally I would use 1-2 cap fulls for the bigger 18-20 oz bottles for my kitchen or bathroom. 
Add that to your empty bottle.
Add water to fill it.
Add 3-7 drops of essential oils, depending on the size of your bottle.
Shake, and use! 
Spray on any surface, then wipe down. 

This is a multi purpose cleaner, so you can used it to clean windows, table, wood, kitchen counter, toilets, bathtubs, kids toys, and so much more! 

The little bottle I made, I use it at resturants, my car or just on the go because its so small! Its great to throw it in your purse or gym bag, and use it as need to wipe surfaces or spills! 

Why Thieves?

Formulated with the enticing aroma of Young Living’s Thieves® essential oil blend, Thieves Household Cleaner
is a concentrated, versatile solution that gives you a deep clean when scrubbing, degreasing, spot cleaning, dusting, and more—all without harsh chemicals. With its spicy- sweet aroma and plant-based formula, Thieves Household Cleaner is great to use around everyone in your family, including pets. Create a clean, welcoming space with the fresh, inviting scent and sparkling clean of Thieves Household Cleaner.

Key Ingredients:

• Non-ionic surfactants (Alkyl polyglucoside)

• Anionic surfactants (Sodium methyl-2 sulfolaurate, Disodium 2-sulfolaurate)

• Thieves essential oil blend

Benefits and Features:

• Ultra-concentrated, versatile formula

• Suited for virtually every surface in your home, includingcarpets, floors, counters, glass, walls, and more

• Effective, deep clean without the harsh or dangerous chemicals found in many traditional cleaning products

• Plant-based formula

• No harsh chemical smell

• Non-abrasive solution that rinses clean and leaves no residue

• Safe for septic systems
  
  Check out our youtube to see how easy it is to make your own:
  Https://Youtu.be/_0afx99TmVo

Vitamin D

Vitamin D is sometimes called the “sunshine vitamin” because it’s produced in your skin in response to sunlight. Your body produces vitamin D naturally when it’s directly exposed to sunlight. Getting the right amount of vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases.

Vitamin D turns on key peptides in your immune system that trigger a strong anti-microbial response, allowing you to quickly and effectively fight off invaders before they can develop into a full-blown infection.
 

Few foods contain vitamin D naturally. Because of this, some foods are fortified. This means that vitamin D has been added. Foods that contain vitamin D include:

• salmon

• sardines

• egg yolk

• shrimp

• milk (fortified)

• cereal (fortified)

• yogurt (fortified)

• orange juice (fortified)

Studies on Vitamin D:

• "Activated vitamin D is one of the most potent inhibitors of cancer cell growth," says Michael F. Holick, PhD, MD, who heads the Vitamin D, Skin, and Bone Research Laboratory at Boston University School of Medicine.

• In a study published in the Journal of the American Medical Association in December 2003, of more than 3,000 veterans (ages 50 to 75) at 13 Veterans Affairs medical centers, those who consumed more than 645 IU of vitamin D a day along with more than 4 grams per day of cereal fiber had a 40% reduction in their risk of developing precancerous colon polyps. 

• A study in the Jan. 13, 2004 issue of Neurology indicated that women who get doses of vitamin D that are typically found in daily multivitamin supplements -- of at least 400 international units -- are 40% less likely to develop multiple sclerosis compared with those not taking over-the-counter supplements.

• In a report in the Journal of the American Geriatrics Society in February 2004, researchers at the University of Basel in Switzerland showed that elderly women who took a vitamin D supplement plus calcium for three months reduced their risk of falling by 49% compared with consuming calcium alone. Those women who had fallen repeatedly in the past seemed to gain the most benefit from vitamin D.

Why we like Liposomal D:
Research suggests a significant portion of the North American population has suboptimal levels of vitamin D. Most holistically oriented health care practitioners regard a blood level of vitamin D between 50 - 100 ng/mL as optimal. The amount of vitamin D in this formula may correct the deficiencies of patients who do not get adequate sun exposure and/or dietary sources of these vitamins. Liposomal D Supreme provides 2500 IU of D3 in each 1-pump serving, making it an ideal choice for those who need higher dosing but prefer to swallow fewer pills. 

Vitamin D is essential for healthy immune function, calcium homeostasis, and more. Owing to their complementary roles in calcium trafficking and skeletal homeostasis, it is recommended to include vitamin K when supplementing vitamin D. Increasing the amount of vitamin D in the presence of inadequate levels of vitamin K may increase the risk of calcium deposition in arteries and soft tissue and have a negative effect on arterial elasticity. Liposomal D Supreme provides vitamin K as both K1 and K2, the latter being required for activation of osteocalcin and matrix Gla protein, critical for bone health and protecting against arterial calcification. 

CAUTION: Vitamin K may adversely interact with anticoagulation drugs known as blood thinners. Patients taking these medications should be medically supervised while taking Liposomal D Supreme. 

Benefits of Liposomal Delivery:

• Superior absorption and intracellular delivery of nutrients 

• Phospholipid structure allows for effective delivery of compounds with different solubilities carried within the same particle (e.g., water- and lipid-soluble compounds) 

• Penetrates the blood-brain barrier 

• Survives the acidic environment of the stomach, ensuring intestinal uptake and delivery to the lymphatic system 

• Convenient for those who prefer to swallow fewer pills; also allow for easy dosing

Why we like this product:

• Vegetarian 

• Dairy Free

• Gluten Free

• Soy Free

• Non-GMO

Elderberry Syrup

With the holiday parties, traveling and all the shopping thats happening in the next few weeks, I try my best to keep my immune system as strong as possible. That means eating a whole foods diet, drinking lots of water, and increasing my antioxidant intake. 
We've spent a few weeks talking about different ways to get antioxidants like pomegranates and wolfberries. Now lets talk about Elderberry! 

What is Elderberry?
Elderberries are the fruit of the Sambucus tree. The most common type is the Sambucus nigra.

Benefits:

• High in dietary fiber: Elderberries contain 7 grams of fiber per 100 grams of fresh berries, which is over one-quarter of the recommended daily intake

• Rich in anthocyanins: These compounds give the fruit its characteristic dark black-purple color and are a strong antioxidant with anti-inflammatory effects

• A good source of flavonols: Elderberry contains the antioxidant flavonols quercetin, kaempferol and isorhamnetin. The flowers contain up to 10 times more flavonols than the berries

• High in vitamin C: There are 6–35 mg of vitamin C per 100 grams of fruit, which accounts for up to 60% of the recommended daily intake

• A good source of phenolic acids: These compounds are powerful antioxidants that can help reduce damage from oxidative stress in the body

100 grams of fresh berries contain 73 calories, 18.4 grams of carbs and less than 1 gram each of fat and protein. Do not eat raw elderberries, as they can cause nausea, vomiting, and diarrhea. It is also worth noting that elderberry syrup often contains high levels of sugar.

Recipe: 

• Organic dried elderberry (1/2 cup): https://www.amazon.com/gp/product/B01AGMMLU8/ref=ppx_yo_dt_b_asin_title_o09_s00?ie=UTF8&psc=1

• Water (3.5 cups)

• Cinnamon sticks (1 stick): https://www.amazon.com/McCormick-Gourmet-Fancy-Stick-Cinnamon/dp/B0005YWD1U/ref=sr_1_11?crid=1UE98PAPC16FT&keywords=cinnamon+sticks&qid=1576438033&s=grocery&sprefix=cinnamon+%2Cgrocery%2C170&sr=1-11

• Ginger (few small pieces)

• Raw honey

• Cheese cloth/nut milk bag: https://www.amazon.com/Home-Premium-Food-Grade-Almond/dp/B00158U8DU/ref=sr_1_8?crid=1AIAIU3PTXUIF&keywords=nut+milk+bag&qid=1576438184&s=grocery&sprefix=nut+milk%2Cgrocery%2C192&sr=1-8

Direction:

• In a pressure cooker, add dried elderberries, water, cinnamon stick, ginger and water. 

• I use the soup setting and set it for 20 minutes. 

• Once done, remove and drain, seperate syrup from ingredients. 

• Use the cheese cloth to pour in ingredients and squeeze the remainder of the syrup out.

• Let the syrup cool down for 5-7 minutes.

• Mix in honey. (do not add in honey for children under the age of 1)

• Pour into container (mason jar is what I used) and store in the fridge. 

Usage:

Prevention Dosing:

• 6 months to 1 year: Elderberry syrup without honey 5 drops twice a day

  • Please note that it would be appropriate to treat this as a new food for the youngest infants i.e. try one dose and wait 3-5 days to ensure no reaction before starting another new food and/or starting a daily regimen.

• One year and older:

  •  20 lbs to 30 lbs: Elderberry syrup 1/2 tsp twice a day

  • 30 lbs to 90 lbs: Elderberry syrup 1 tsp twice a day

• Adults including pregnant and breastfeeding mothers:

  • Elderberry syrup 1 to 2 tsp twice a day

Treatment Dosing: (as soon as a child appears to be starting a cold):

• 6 months to 1 year: Elderberry syrup without honey 10 drops every 4 hours

  • As above, please note that it would be appropriate to treat this as a new food for the youngest infants i.e. try one dose and wait 3-5 days to ensure no reaction before starting another new food and/or starting a daily regimen.

• One year and older:

  •  20 lbs to 30 lbs: Elderberry syrup 1/2 tsp every 4 hours

  • 30 lbs to 90 lbs: Elderberry syrup 1 tsp every 4 hours

• Adults including pregnant and breastfeeding mothers:

  • Elderberry syrup 1 to 2 tsp every 4 hours

Youtube video:
https://www.youtube.com/watch?v=DjTOUFT6A-c&feature=youtu.be

Benefits of Grapefruit

Next on our series of cold and flu talk...the beloved grapefruit! This is probably one of my top three favorite fruits. 

Here are some ways to include it in your diet:

• Eat it as a whole for breakfast, cut in hlaf and scoop out the goodness!

• Juice the fruit and drink 4-6 oz with your breakfast

• Have it as a mid day snack with some nuts

• cut up the fruit and add it to your salad

• Add it to your smoothie with other fruits and veggies

• Add it to a yogurt parfait or acai bowl 

Here are some of the major nutrients found in half of a medium-sized grapefruit:

• Calories: 52

• Carbs: 13 grams

• Protein: 1 gram

• Fiber: 2 grams

• Vitamin C: 64% of the RDI

• Vitamin A: 28% of the RDI

• Potassium: 5% of the RDI

• Thiamine: 4% of the RDI

• Folate: 4% of the RDI

• Magnesium: 3% of the RDIT

This fruit  is a rich source of some powerful antioxidant plant compounds, which are likely responsible for many of its health benefits. Antioxidants protect your cells from damage caused by free radicals, which are unstable molecules that may cause harmful reactions in your body. 

Most important antioxidants in grapefruit: 

• Vitamin C: A powerful, water-soluble antioxidant that is present in high amounts in grapefruit. It may protect cells from damage that often leads to heart disease and cancer.

• Beta-carotene: It's converted into vitamin A in the body and thought to help reduce the risk of some chronic conditions, including heart disease, cancer and eye-related disorders like macular degeneration.

• Lycopene: Known for its potential ability to prevent the development of certain types of cancer, especially prostate cancer. May also help slow the growth of tumors and decrease the side effects of common cancer treatments.

• Flavanones: Their anti-inflammatory properties have been shown to reduce blood pressure and cholesterol levels, reducing the risk of heart disease.

Medication Interaction:
The medications most likely to interact with grapefruit include-

• Immunosuppressants

• Benzodiazepines

• Most calcium channel blockers

• Indinavir

• Carbamazepine

• Some statins

If you are taking any of these medications, talk with your doctor before adding grapefruit to your diet.


Sources: 
https://www.ncbi.nlm.nih.gov/pubmed/12569111
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3942711/
https://www.ncbi.nlm.nih.gov/pubmed/20394143
https://www.ncbi.nlm.nih.gov/pubmed/22574825
https://www.ncbi.nlm.nih.gov/pubmed/23254473%20
 

Do You Spend Majority of Your Day at a Desk?

Do you sit at a desk all day for work? Whether you work in an office, at home, or at coffee shops, sitting for too long can take a tole on your back. 
One of my favorite chairs has been the stability ball with support. I started using it a few years ago when I first opened my office and lets me honest...it was a challenge. Especially when I was tired all I wanted to do was sit back and slouch. When I work on my laptop I like to get into all sorts of weird "comfy" positions. And this chair is the farthest thing from comfy haha. So a few months in I stopped trying to cross my leg, or sit on one leg, or lean over because it just made it harder to sit on this darn ball! Fast forward two years laster and I think I have finally adapted to this new chair of mine. Lets talk benefits! 
1.Releive Back Pain
Since you can't really slouch or hunch over on the ball, it makes you focus on maintaining a good posture while sitting on it. Now is this ball going to cure your back problems that you've had for years? No. But will it help from making things worse? Yes! The nice thing is that now you have an exercise ball with you, so not only can you sit on it but you can use it for a quick stretch or 5-10 minute exercise! 
2. Tone Core Muscles
With a stability ball we're not so focused on relying on the back of the chair to support us. Now you actually have to engage your core, which of course leads to better core strength. 
3. Quick Workout

• Plank with forearms on the ball

• Ball squats

• shoulder curl and press

• Figure 8 for pelvis mobility

• Figure 4 (leg crossed) stretching 

• Upper body stretches 

Here is a link for a ball:
https://www.amazon.com/Gaiam-Classic-Balance-Ball-Chair/dp/B0007VB4NE/ref=sr_1_4?crid=C058POACCWM7&keywords=ergonomic+ball+chair&qid=1568818118&sprefix=ergonomic+ball+%2Caps%2C162&sr=8-4

Friendly reminder, regardless on the type of chair you have, take a break every 20 minutes from sitting. Walk around, stretch, take a water or bathroom break! 

Take Care of Your Gut, It's the Only One You Got!

Gut health is so important in today’s world of processed foods, fad diets, and new gut diseases. Gut health can control so many other aspects of our lives such as: Weight and Heart Health. When gut health is working in perfect harmony with your body, the benefits could be endless. Certain gut bacteria can help to digest fiber. When fiber is not digested correctly your body can experience bloating and other intestinal issues. Gut bacteria, or microbes, can also help maintain a healthy immune system. With our busy schedules, getting sick is the last thing anybody wants.

Some of the things that can help to improve your gut health are:

Pre/Probiotics
Regular Exercise
Eat foods that contain healthy bacteria
Eat whole grains
Try to eat unprocessed foods
Daily supplements

Pre/Probiotics

First of all what are pre/probiotics, what’s the difference?

Essentially Prebiotics are substances that are fermented by the beneficial bacteria in the gut and used as a source of fuel to help enhance gut flora health. Probiotics, on the other hand, are live microorganisms that can confer health benefits to the host ranging from improved immunity to better brain function. To break this down into simpler terms, prebiotics “feed” the probiotics, or beneficial bacteria in your gut.

So what kind of pre/probiotic do you recommend?

Here at Essence, we choose the best supplements that are preservative, soy, and dairy free. We chose our products from Designs for Health because its a company committed to the goal of producing the most effective and therapeutic nutritional products possible. Most probiotics do not include prebiotics as well, and like we said “feeding” those probiotics is essential for preserving your gut health by maintaining balance and diversity of intestinal bacteria, especially by increasing the presence of “good bacteria,” such as Lactobacilli and Bifidobacteria. Our probiotics are kept in the fridge unlike most others to ensure maximum potency and shelf life.

For our Essence kiddos we use once a day, chewable probiotic. Our Flora Bites do not contain Gluten, corn, yeast, artificial colors, or flavors. Ortho Molecular manufacturing test the purity, strength, identity, and composition of each and every product, making it a sure choice for your little one. They are sweet little gummies that will have your kiddo asking for more! It also contains amounts of Vitamin C, great for promoting a healthy immune system.

For our Essence babies we recommend using our Floraboost powder. FloraBoost is a probiotic formula for children, designed to deliver live bacteria that promote healthy gut microflora, protect intestinal integrity and boost immune function. Not only does it help maintain Gastrointestinal Balance, but Supports Bowel Regularity, Digestion, and Micronutrient Absorption.

Supplements

As our daily supplement, we choose to use, Organic PurePea Vanilla Protein. The vegan dietary supplement is made from North American grown yellow peas. It contains non-GMO ingredients and uses no chemicals in the natural fermentation process. The company even checks for the misuse of heavy metals and bacteria.The protein is a great addition to any smoothie, and with the added calcium, iron, and sodium this supplement will have you feeling great in no time!

Curcum-Evail Chewables are also a great supplement to support your gut health. These once a day, mango-nectarine chewables contain the ingredient curcumin. Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant. Curcumin is also fat soluble, so it may be a good idea to take it with a fatty meal.

Because of our hectic lifestyle, and the way we often consume food that is frequently overcooked, digestion can often be less than optimal. Poor digestion can produce bloating and gas, cramping, diarrhea or constipation, and even lead to incomplete digestion of food proteins that have been linked to food allergies. As a daily adult supplement we recommend Digestzyme-V. Digestzyme V is specifically designed to support digestion, help unlock more nutrition from food, and promote regular bowel movements.

Got Milk?

To all of our breastfeeding moms out there, we applaud you! Breastfeeding is no easy task and as moms sometimes we can get frustrated when baby isn’t latching firmly. Many of the care providers as well as moms are unaware of the biomechanical disorders in the infant’s spines and craniums that cause difficulties in breastfeeding. Some of the most common indicators of difficulty with breastfeeding are:

Babies who cannot latch firmly
Babies who can latch and not sustain sucking
Babies who are unable to smoothly coordinate suckling, swallowing, and breathing
Babies who can feed in only one position
Babies who seem dissatisfied when nursing or who remain fussy and distressed throughout the day
Babies who chew and damage the mother’s nipples
Babies who may not feed any better from other devices
Babies who have the need to suck 24/7

So how can we help? Babies with latching issues who see a chiropractor usually respond favorably and most mothers see a huge improvement. The major things a trained pediatric chiropractor will look for are the following:

Do they have a sucking reflex?

All babies are born with this instinctive reflex that allows them to find food and thrive. Although not all babies develop this reflex upon being born. Teaching them through tongue and mouth exercises is one way to work on building the reflex to improve the spontaneous desire to latch.

2. Is the jaw aligned properly?

The jaw is a complicated joint. When nursing it moves in little circles when functioning correctly. If they baby’s jaw is not tracking properly the signs are not always so obvious. Gentle cranial and neck work can help to improve the biomechanics of the jaw, in turn approving latching.

3. Can baby fully rotate his head to nurse?

Finally, we have to look at the ability of the baby to get into proper position to nurse. This allows a good amount of rotation from the neck. This ability comes from the joint at the very top of the spine, the atlas, which spins on top of the axis vertebra. If the bones that make up this joint are misaligned baby’s range of motion will be decreased. Now how does this happen? most of the time it is caused by the stress and pressure of moving through the birth canal during birth. Gentle adjusting can correct this misalignment and allow for more balanced nursing on both sides.

So don’t get discouraged if breastfeeding is not your superpower, we are here to help! Dr. Ashtiani is certified in more than 200+ hours of training in pediatric chiropractic through the International Chiropractic Pediatric Association (ICPA). As well as a certification in Tongue and Lip Ties. Now can we promise major changes overnight? No, if you did see them we would be rich by now and be on a beach in the Bahamas somewhere. Breastfeeding is a process and consistency is key!

Benefits of Infant Exercise

We've all heard of doing bicycles for your babies to help with gas, but did you know that there are also other benefits that support the gross motor milestones to come?
We like to encourage our parents to do some of the exercises during diaper changes to make it a routine. Now, some of the names of the exercises we do sound like the same stuff we do ourselves at the gym...so you ask...are we trying to give our babies a six pack?!
Our goal is to always think long term when we do exercises with little ones. We want support for head control, rolling over, sitting, crawling, standing, cruising, and walking. Sure every kid eventually walks...but why wait and see when it happens, why not give your child some extra support now?

Infant exercises can help with:

• Bonding: thats extra quality time between you and your baby to make physcial and eye contact.

• Sleep: who doesn't sleep better after being active all day? It's the same for babies, being stimulated and engaged helps them rest longer or easier when its time to sleep.

• Less gas and/or constipation: Have you ever noticed that when you sit on the couch all day, eat and binge watch some show on netflix that your bowel movements have a different consistency that when your active, up and moving? Same goes for our babies. 

• Increasing range of motion: muscles and joints require movement! Babies who tend to lay on their back in the same position have a higher chance of having a misshapen head (flattening of their occiput) and tight neck muscles (torticollis). 

• Increasing body awareness: stimulating your little one’s senses of touch and proprioception can help them learn about their body and how to move it in deliberate ways.

• Strengthening muscles: when your baby does exercises with you, they will flex their muscles which in turn help strengthen them.

• Building muscle tone: muscle tone allows the babies to stabilize their muscles. This is really important because as infants they rely on muscle tone to help stabilize their head during tummy time and as they grow and sit up. 

Dry Needling vs Acupuncture

What’s the difference between dry needling and acupuncture?

When looking at the two side by side they almost look similar. Both acupuncture and dry needling use thin stainless steel needles that are inserted into the skin. Both also claim to treat pain. Other than those similarities dry needling and acupuncture are very different. Knowing the difference between the two can help you decide which type of treatment is right for you.

What is Dry Needling?

Dry needling is a modern treatment made to ease muscular pain. It is based on Western anatomical and neurophysiological principles. During dry needling, several thin stainless steel needles are inserted into your skin. Because the needles do not inject any fluid into your body, the term “dry” needling was given. The needles are placed in “trigger points” within your muscle or tissue. These points are usually areas of knotted or hard muscle. The needles are sometimes gently manipulated and removed after a short period. The process may be repeated several times.

What is Acupuncture?

Acupuncture is a treatment based on traditional chinese medicine that’s been used for thousands of years. Acupuncture originated in Asian medical practices and sometimes uses the term “oriental medicine.” Needles are inserted into established meridian points on the body and are left in for some time. Acupuncture addresses the flow of energy around the body and vital organs and are intended to create balance within the bodily system.

What are the benefits?

• Dry needling

Dry needling may provide relief for some muscular pain and stiffness. In addition, easing the trigger points may improve flexibility and increase range of motion. That’s why this method is often used to treat sports injuries, muscle pain, and even fibromyalgia pain.

• Acupuncture

The fundamental belief of acupuncture is that illness is the result of blocked or interrupted chi. Chi provides your body with healing energy. Acupuncture seeks to remove these blockages and return your energy flow to a state of balance.Acupuncture is used to treat hundreds of conditions and symptoms, including:

• pain
  nausea
  vomiting
  headache
  menstrual cramps

So which one should I choose?

The bottom line is if you’re weighing acupuncture or dry needling as a treatment option, the choice may come down to a matter of preference. Dr. Ashtiani is always willing to speak with you about the treatment if you are interested. Another option could be adding it on to your treatment whether that be graston or just an adjustment!

Evening Primrose Oil

Evening Primrose the small yellow wildflower found in North America, Europe, and parts of Asia that’s most sought-out for its oil. Evening primrose oil is rich in gamma-linolenic acid (GLA), an essential fatty acid that has been used to treat everything, including:
female reproductive tissues
blood channels
the respiratory passages
nervous system

These days, you can find primrose oil in a variety of beauty products, as well as in supplement form. Below are some ways evening primrose could help.

Relief from skin conditions
Help reduce wrinkles
Slow Hair loss
Heal nerve damage
Lessen symptoms of arthritis
Put hormones in balance
Diminish acne breakouts
Reduce breast pain
Ease PMS

Not only can it help improve all of the symptoms above, but Evening primrose oil is high in GLA, which supports the production of prostaglandins. Prostaglandins can help improve poor blood circulation, maintain normal inflammatory balance, and strengthen immune function. Here at Essence we recommend evening primrose to all of our expecting moms. Why you ask? Women use evening primrose oil in pregnancy for preventing symptoms such as high blood pressure (pre-eclampsia), shortening labor, starting labor, and preventing late deliveries. Inside orthomolecular’s Evening Primrose capsule, includes 1,300 mg of cold-pressed, organically grown evening primrose oil and 117 mg of GLA, in a convenient, high-dose soft gel capsule. It is also free from gluten, corn, yeast, artificial colors or flavors.

Debugging Chiropractic Myths

With social media all around us as well as our friends and families opinions we all have heard that going to the chiropractor “is bad for your bones” or the common “what if they break something?” Chiropractors are not as scary as they look or seem, especially Dr. Ashtiani! Chiropractors do just the opposite of breaking your body, they really help put it all back together. Below are 5 common chiropractor myths that need debugging.

1. Getting an adjustment hurts
While some people call chiropractors “bonecrushers”, this is just a myth. Many people experience great relief after receiving an adjustment. When your body is aligned the rest of your body can properly do its job! Children and some adults are sometimes nervous when it comes to receiving an adjustment, but there is nothing to be concerned about. Before Dr. Ashtiani does anything to you or your body she clearly explains what she is going to do, where she will be placing her hands, and makes you feel as relaxed as possible. You have to understand that a chiropractor understands the skeletal and muscular system in a way that allows them to find the source of problems and make adjustments to correct and alleviate any pain you might have. Also, Dr. Ashtiani uses a variety of techniques to aid in the adjustment, so if hearing a pop scares you, fear not…she has plenty of other techniques that she can use that are safe and effective!

2. Once I start, I’ll be going forever
This isn’t true! Now can you come to us forever? Sure! We would love to see you, but most of the time theres no need for you to be coming in multiple times during the week or even weekly. Depending on the care that you need and what Dr. Ashtiani recommends we usually see our wellness patients once a month. Now with that being said, everyone comes into our office for a different condition so its important to know that what is recommended for one person may not be whats needed for you. Acute or chronic injuries do require more visits. Also taking the time to listen to your body is so important, if your body says that you need the extra care don’t wait till your next appointment, getting in front of your wellness is priority.

3. It’s expensive
When compared to most visits to the doctor’s office, chiropractic care is actually less expensive. Considering long-term treatment plans that can involve medication, surgery, or intensive physical therapy, chiropractic care can often provide a less expensive, natural, healthy alternative. Its always cheaper to take care of your body when you’re healthy compared to waiting until you need major medical interventions involved. Although we do not take insurance we do accept HSA/FSA and can provide you with a superbill which can be turned into your insurance for a possible refund.

4. Chiropractors are not real doctors
There is a common misconception that chiropractors are less qualified and under educated than medical doctors. Chiropractors attend 4 years of undergraduate school and go on to receive their doctorate after another 4 to 5 years of studies. They must also pass State and National board certifications to become licensed. Dr. Ashtiani graduated from UTSA with her Bachelors in Biology and Masters in Health Promotion. She continued her academics to pursue a Doctor of Chiropractic Degree from Texas Chiropractic College in Houston, Texas. She also gained 200+ hours of experience in both the Webster Technique and from the Academy Council of Chiropractic Pediatrics.

5. It’s only for adults
NO! Many of our patients that come to see us are under the age of 2! Many children, including infants and toddlers can benefit greatly from chiropractic care. Some studies reveal a 80-90% reduction in colic with 1 treatment. Bring your little one to the chiropractor is like taking them to the dentist, everyone should go. Their growing bodies need just as much care as yours!