Mint Chocolate Chip Brownies

(Gluten free, Casein free, refined sugar free)

What better way to celebrate Valentine's Day than some yummy brownies.  Plus, since they are gluten free, casein free and refined sugar fee, they are pretty much GUILT FREE!

Research shows Chiropractic most
effective to relieve Neck Pain
By Dr. Jennah Dieter

At least three quarters of people will suffer from neck pain at some point in their lives and many will struggle to find the most effective treatment.

When it comes to neck pain the best medicine is no medicine at all according to a new study published in the Annals of Internal Medicine on Jan 3, 2012.¹ The study, funded by the NIH, tracked 272 patients with recent-onset neck pain who were treated using three different methods for 12 weeks: chiropractic adjustments, home exercises, and medication. Chiropractic care was the most effective of the three methods to relieve neck pain. Furthermore, those who used a chiropractor or exercised were more than twice as likely to be pain free compared to those who relied on medicine.

Reprinted from the Wall Street Journal, 1/3/12

“Doesn’t surprise me a bit,” Dr. Lee Green, professor of family medicine at the University of Michigan told ABC News. “Neck pain is a mechanical problem, and it makes sense that mechanical treatment works better than a chemical one.”

Chiropractic care focuses on getting to the root cause of pain versus treating symptoms with medications. The chiropractic adjustment functions to relieve nerve stress by promoting proper motion of the spinal segments, reducing muscle tension, and restoring proper posture. Studies have also showed that the chiropractic adjustment reduces inflammation, which can help reduce pain.²

The cause…
Neck pain is most often a result of nerve stress or irritation due to spinal misalignment, reduced range of motion, muscle tension, and inflammation which can occur when the body is subject to stress. Furthermore, the force of gravity combined with poor posture and repetitive activities can pull our head forward causing our normal forward neck curve to straighten. This places more stress on the delicate spinal cord and nerves, causing the neck and upper back muscles to overcompensate with increased tension and spasm. Just like if you were to straighten a banana with its peel intact, squishing the insides of the banana; if you were to straighten the curve of the neck, the spinal cord would get squished or compressed. Not only can this cause pain, but because the nerves and spinal cord control everything in the body, nerve stress can result in diminished function of the body as a whole.

The treatment…
In my practice, I find the most effective treatment for neck pain combines both chiropractic adjustments and therapeutic exercises for faster and longer lasting results. Once the spine is in proper alignment, exercises help by promoting range of motion, restoring normal neck curve, and relaxing neck muscles. The research showed that the best type of exercise is head retraction, or a chicken-like maneuver of the head, in which you pull your head back and then tilt the chin slightly downward.

Care should also focus on reducing the physical, chemical and mental stress in order for long term benefits to be realized. Physical stressors may include: poor posture while driving, texting, computing or sleeping, repetitive activities, poor exercise form, lack of exercise or stretching, improper lifting techniques and heavy backpacks or bags. Once correction has been gained through chiropractic adjustments and exercises, lifestyle changes are paramount to maintenance of spinal health. And since life just happens and we can’t all live in a bubble, spinal adjustments can help us adapt better to the daily stresses in our lives that are sometimes unavoidable!

1. Spinal Manipulation, Medication, or Home Exercise for Subacute Neck Pain: A Randomized Trial. Bronfort et al. Ann Intern Med January 3, 2012 156:1-10;

2. Teodorczyk-Injeyan JA, et al. SMT reduces inflammatory cytokines but not substance P production in normal subjects. JMPT, 2006; 29:14-21.

Kale and White Bean Soup

• 1 lb dried white beans such as Great Northern, cannellini, or navy (or use canned organic cannellini beans, rinse and skip the first paragraph instructions)
• 2 onions, coarsely chopped
• 2 tablespoons olive oil
• 4 garlic cloves, finely chopped
• 5 cups Organic chicken broth
• 1 qt water
• 1 (3- by 2-inch) piece Parmigiano-Reggiano rind (optional-omit if intolerant to dairy)
• 2 teaspoons Celtic Sea salt
• 1/2 teaspoon black pepper
• 1 bay leaf
• 1 teaspoon finely chopped fresh rosemary
• 1 lb Organic chicken sausage (optional), sliced crosswise 1/4 inch thick
• 8 carrots, halved lengthwise and cut crosswise into 1/2-inch pieces
• 1 lb kale (preferably lacinato), stems and center ribs discarded and leaves coarsely chopped

Preparation

Cover beans with water by 2 inches in a pot and bring to a boil. Remove from heat and let stand, uncovered, 1 hour. Drain beans in a colander and rinse.

Cook onions in oil in an 8-quart pot over moderately low heat, stirring occasionally, until softened, 4 to 5 minutes. Add garlic and cook, stirring, 1 minute. Add beans, carrots, broth, 1 quart water, cheese rind (optional), salt, pepper, bay leaf, and rosemary and simmer, uncovered, until beans are just tender, about 50 minutes.

While soup is simmering, brown sausage (if using) in batches in a heavy skillet over moderate heat, turning, then transfer to paper towels to drain.

Stir in kale, sausage and simmer, uncovered, stirring occasionally, until kale is tender, 12 to 15 minutes. Season soup with Celtic sea salt and pepper.

Cooks'notes: •Soup is best if made 1 or 2 days ahead. Cool completely, uncovered, then chill, covered. Thin with water if necessary.

(modified from Epicurius.com)

Prevent Colds & Flu
with these
Immune Boosters

Immuplex
General immune/multivitamin support
Maintenance Dose: 3-6/day

Epimune
Blend of vitamins, minerals & healing mushrooms to support immune system. Maintenance Dose: 2/day

Congaplex
Short term immune booster. Take at the first sign of cold/flu symptoms
Maintenance: 4/day. Acute: 2/hour as soon as cold symptoms appear

Echinacea
Herbal immune support. Maintenance:1-2 tabs/day or 5 ml/day
Acute: 3-4 tabs/day or 10-15ml/day

Eyebright
Promotes sinus drainage & reduces mucous
Maintenance: 5ml/day mixed with liquid Echinacea 5ml/day

Antronex    Antronex
Promotes sinus drainage by supporting the liver.
Maintenance: 3/day, Acute: 12-16/day

Pulmonest or Allernest
Homeopathic lung/sinus support to promote drainage of mucous.
Best combined with Congaplex or Echinacea.
Acute: 40-80 drops in 24-32 oz water per day

All products available at:
Healthcare Complete
260 Merrimac St. Newburyport, MA 01950
Call to reserve your supplements
978-499-WELL

Are you ready for Cold & Flu Season?
by Dr. Jennah Dieter

Is your immune system primed and ready for the cold New England

 2. Eat as close to nature as possible!
Your diet should consist mainly of local/organic meats, vegetables and fruit with a focus on more "warming foods" during the colder months. Hearty soups, crock pot meals, and root vegetables help warm the body to prepare for the colder weather. Nuts are also a good source of protein with the healthiest nuts being shelled pecans, almonds and walnuts. Reducing sugar intake in the diet is also key; this means reducing refined breads, packaged foods, fruit juices, soda, cookies, cakes and ice cream!  Sugar weakens the immune system and feeds pathogens such as viruses, bacteria, fungus, and even cancer cells!

  3. Get enough rest.
Not getting enough sleep will tend to weaken your immune response. Sleep on your side or your back with your neck supported and spine in proper alignment. 7-9 hours per night is optimum and going to sleep prior to 10:30 PM helps reduce stress on the adrenal glands; an important immune organ.
 
  4. Exercise regularly
Exercise at least 30 min, 4-5 times per week. Exercise causes your body to produce endorphins, which promote a sensation of well-being. Additionally, many peer-reviewed scientific studies have demonstrated that exercise strengthens the immune response. Empiric observations suggest that those people who exercise consistently get sick a lot less than those who don’t. Pilates is wonderful to support the core and spine, while yoga combines relaxation to decrease stress related immune challenges and reduce nerve stress. 
 
 5. Wash your hands several times a day.
Use a natural hand soap to reduce the spread of bacteria and viruses. Do your best to avoid touching your face, eyes, and lips with your hands. The FDA recognizes hand washing as superior to using hand sanitizers, and therefore should not take the place of proper hand washing with soap and water.  

6. Visit your chiropractor.
Chiropractic health care is one of the best treatment methods available for maintaining optimal levels of health and well-being. Visit your chiropractor regularly and make sure you’re performing at your peak! If you do happen to have the beginning signs of cold/flu, head straight to your chiropractor! Adjustments and nutritional therapy can help boost your body's immune potential for faster recovery and prevention of secondary infections.

Dr. Jennah Dieter offers Complimentary
Nutritional and Health Consultations ($45 value)

Butternut Squash Soup Recipe

This is my favorite soup to have in the fall! I have added some optional suggestions so you can make it your own and add only your favorite spices.

2 large butternut squash, peeled, cut into 1 inch cubes
1 small yellow onion chopped
1 tbsp olive oil or organic butter
1 garlic clove
2 apples, peeled, cored, cubed (or 1 apple and 1 pear)
1 cup coconut milk (preferably from milk carton, not a can)
2 cups organic chicken broth
¼ tsp cinnamon
1/8 tsp nutmeg
Celtic sea salt to taste
Coarse Pepper to taste

Optional variations on spices:
¼ tsp Cumin
2 dashes Curry powder
1 dash cardamom
2 dashes ginger

Optional toppings:
¼ cup slivered almonds, toasted
¼ cup coconut shredded, toasted
   (Toast the almonds and coconut in 400 degree oven for 8 minutes)
1 tsp chopped cilantro

Boil squash in water and ¼ tsp sea salt until softened. Strain and set aside. In large pot, sauté oil, garlic, onions, apples/pears until softened.  Add squash and mash all together. Add chicken broth and heat on low until warmed. (heat is too high when soup bubbles and splashes).

Cool slightly. Put in a food processor or blender and blend until smooth. Return to pot and heat again. Add coconut milk, spices and stir together until warmed. Add more broth or coconut milk to get to desired consistency. The more you add, the thinner the broth. Cook for a few minutes longer after taste testing for spices. Add more spices as you see fit!! Be creative! Serve warm with desired toppings.

Taking the Measures to Protect Spinal Health
Today is the first day of school for many children and I would like to remind parents of some important safety measures to consider in choosing and wearing back packs. Back Pack Safety America/ International gives us these simple steps for avoiding injury and improving spinal health.

Back Pack Safety America and your Doctor of Chiropractic have contributed this information for your child’s better health. www.backpacksafe.com                                                                                                                                                  

Back Packs and Children's Health

For many students, "hitting the books" leads to academic achievement. Students who carry those books in overloaded backpacks may be unknowingly participating in the beginning of a health epidemic.

Scientific research reveals an alarming danger associated with improper childhood backpack use. This research stems from the increasing number of reports of childhood back pain in recent decades. By the end of their teen years, close to 60 percent of youths experience at least one low-back pain episode. And new research indicates that this may be due, at least in part, to the improper use of backpacks on young spines. That's why Dr. Marvin Arnsdorff and his partner John Carroll created Backpack Safety America/International™ to curb the rising tide of injury due to improper use of backpacks.

"Back pain leads to more than 19 million doctor visits per year, according to the U.S. Department of Human Health and Services," said Dr Arnsdorff.  "What will that figure be when the members of the "Backpack Generation" are in their thirties and forties?"

An increase in back pain appearing most frequently during the period of rapid growth -- ages 11 to 16 is cause for concern.

BACKPACKS ATTACK ON BACKS

Watch children in any schoolyard struggle to walk while bent sideways under the weight of an overloaded backpack on one shoulder. You will quickly realize the potential danger of this commonplace item. How exactly does carrying a backpack affect the spine? Common sense tells us that a load, distributed improperly or unevenly, day after day, indeed causes stress to a growing spinal column. The old adage:

"As the twig bends, so grows the tree" comes to mind.

There is a growing concern about the improper use of backpacks and the relatively scarce amount of instructional and preventative information available to young people. It is not the backpack's fault that kids have not been given the guidelines.

CHECK THE NUMBERS

·        The Consumer Product Safety Commission estimates that 7,277 emergency room visits each year result from injuries related to book bags.

·        The CPSC also reports that backpack-related injuries are up 330% since 1996. "That is the beginning of an epidemic, one that will cause serious damage to a child's health for a lifetime," said Dr. Arnsdorff.

GETTING OUT OF LINE

Hauling a heavy backpack over one shoulder everyday may cause serious postural misalignments. These postural imbalances often trigger a condition called vertebral subluxation.

Vertebral subluxations are: dysfunctional areas in the spine where movement is restricted or bones (vertebrae) are out of alignment.  This disorder predisposes patients to a number of ailments, such as neck and back pain, headaches, and osteoarthritis.

A recent scientific experiment found that carrying a backpack alters the mobility of spinal bones and can lead to restricted movement-a risk factor for pain.

Yet another study used magnetic resonance imaging (MRI) to examine the effect of backpacks on the intervertebral disc of the spine, the fluid-filled "pillows" between spinal bones. According to the report, backpacks alter the fluid content of these discs-a risk factor for disc herniation ("slipped" disc) and osteoarthritis.

BACKPACKS ARE NOT JUST CAUSING PROBLEMS IN THE UNITED STATES

The amount of weight carried by children in their backpacks is an important issue that deserves serious consideration. To quantify how much weight children are likely to carry in their backpacks, researchers in Milan, Italy, determined the weight of all the backpacks used by sixth graders at several schools.

·        The average load carried daily 20.5 pounds, reaching as much as 27.5 pounds, with the maximum daily load averaging 25.3 pounds.

·        Over one-third of students carried more than 30% of their body weight at least once during the week.

A QUESTION OF BALANCE

Research presented at the American Academy of Physical Medicine and Rehabilitation's annual meeting in San Francisco exposes yet another potential danger of heavy backpacks:

Heavy backpacks promote falls in students who wear them.

·        Specifically, students who carried packs weighing 25% of their body weight exhibited balance problems while performing normal activities such as climbing stairs or opening doors, which in turn increases their risk of falls.

·        In contrast, students who carried packs weighing 15% of their body weight maintained their balance moderately well.

·        Those carrying 5% of their body weight were most effective at maintaining balance, compared with their peers who carried more weight.

In another recent study, children aged 10 to 13 stood on a platform that measured force.  The children stepped from the platform onto a high step and back down to the platform.

·        The children did this three times -- once without a book bag, once with the book bag carrying a load equaling 15 percent of the child's body weight, and another time with a load equaling 20 percent of the child's body weight.

·        The heavier the book bag, the greater the force children exerted to step up.

·        There was also a trend toward greater impact forces when they stepped back down, the study found.

·        Dr. Mary Ellen Franklin, research supervisor commented, "Your body tries to keep the center of mass between the feet, so with a backpack, the trunk is in a more forward position, placing abnormal forces on the spine.”

·        "This requires shifting the head forward ... but this would mean looking down. You compensate by bringing the head up, which makes part of the neck curve to a greater extent. It's very stressful on the neck."

BACKPACK SAFETY TIPS

·        Make sure the backpack is sturdy and appropriately sized. Some manufacturers offer special child-sized versions for children ages 5-10. These packs weigh less than a pound and have shorter back lengths and widths so they do not slip around on the back.

·        Consider more than looks when choosing a backpack. An ill-fitting pack can cause back pain, muscle strain, or nerve impingement. You want to have padded shoulder straps to avoid pressure on the nerves around the armpits. Some backpacks have waist straps designed to stabilize the load. These should be used whenever possible.

·        The proper maximum weight for loaded backpacks should not exceed 15% of the child's body weight. For example, an 80-pound child should not carry more than 12 pounds in a pack. If the pack forces the carrier to bend forward, it is overloaded.

·        In loading, it is obvious that excessive backpack weight can cause problems. Prioritizing the pack's content is very important. Avoid loading unnecessary items. It is important to balance the weight of the contents or the body shifts into unnatural postures to compensate.

·        Often ignored is the act of lifting and positioning the pack. Lifting 20 pounds improperly can cause damage.

Follow these simple steps:

1- Choose a back pack with padded shoulder straps that fits your child’s size. (A backpack that's too large will sag towards the buttocks, stressing the child's lower back and shoulders.)

2- Lighten the load. Children should carry loads no heaver than 15 percent of their body weight.

3- Face the backpack before you lift it.

4- Bend at the knees.

5- Using both hands, check the weight of the pack.

6- Lift with your legs, not your back.

7- Carefully put one shoulder strap on at a time. Never sling the pack onto one shoulder.

8- Use both shoulder straps. Make them snug but not too tight. Carrying the backpack on one shoulder, while

fashionable, can cause long-term neck, shoulder, back, and postural problems.

9- Use the stabilizing waist strap around the waist.

10- Look for signs -- pain, red marks from straps, poor posture -- indicating if a backpack fits poorly or is overloaded.

This article was contributed by the founders of Backpack Safety America/ International TM, the world's first comprehensive education program designed to help students, parents and teachers prevent injuries related to the improper use of backpacks among school-age children. Doctors across North America and around the world have presented the program to more than a million students, parents, teachers and administrators. Their informative website offers practitioners, parents and children the opportunity to educate about the need for Backpack Safety measures.

Modified from article in ICPA Newsletter: July August 2002.

Dr. Jennah’s Smoothie Recipes

Strawberry Nut Sorbet

1 cup strawberries (frozen)
1 banana (frozen)
1 cup unsweetened almond milk
0.5 cups coconut milk
2 large tbsp raw almond butter
1 tsp organic vanilla extract
A few drops Stevia (optional)

Blend on high until all ingredients are smooth. Add more almond or coconut milk until well blended.

Chocolate Almond Butter Cup

1 cup unsweetened almond milk
1 cup unsweetened coconut milk
2 tbsp raw almond butter
1 banana (frozen)
A few drops Stevia (optional)
1-2 tbsp SP Complete Dairy Free
1 large tbsp of Raw Cacao Powder

Blend on high until all ingredients are smooth. Add more almond or coconut milk until well blended.

Green Monster Smoothie

1 avocado (pitted and meat taken out)
1 banana
1 green apple (cored/sliced)
Handful of fresh mint leaves
Juice of 1 fresh lime
½ cucumber (peeled)
½ cup spinach leaves
A few drops Stevia (optional)
1-2 tbsp SP Complete Dairy Free
½ -1 cup filtered water until blended smooth

Blend on high until all ingredients are smooth. Add more almond or coconut milk until well blended.

My good friend Fran Walker (from Angels at Home Healthcare https://www.angelsathomehealthcare.com) cooked me this with our Cider Hill farm veggies!!

1 yellow squash chopped into 1/2 " pieces
1 zucchini chopped into 1/2 " pieces
2 large tomatoes, diced/crushed
1-2 cloves garlic
2 tsp basil
2 tsp rosemary
2 tsp oregano
1 tsp thyme
1-2 tsp sea salt
1/4 tsp coarse pepper
1 tbsp olive oil

Sautee garlic cloves in olive oil until warmed. Add squash, zucchini, tomatoes and cover pan. Cook until squash is soft, but not mushy. Add spices. Serve with grilled chicken and corn on the cob for a complete meal!

Today I transferred all of my blog posts from my old blogspot "Wellness Notes." So from today forward you will see new blog posts here!! Enjoy!

Yours in health,
Dr. Jennah