Every day is a gift and we should treat it as such. Far too often people get stuck in a rut by wishing something exciting is going to happen, while life passes them by. Make it happen. You don’t have to wait for a special event or a vacation to spice up your life. Make a part of every day a vacation; make it a Today-Cation!

The reason that I focus many of our articles on mental and emotional heath is that when you are in a healthy place mentally and emotionally you are more likely to take better care of yourself in other dimensions of health. Of course that includes eating a healthy diet. This month we feature the Avocado. Avocados not only taste great as guacamole but they are great for you nutritionally as well.

I’ll bet you’re pretty smart. But I don’t care how smart you are, what schools you went to, the degrees you have or your years of experience. All of that accumulated knowledge is nothing compared to the innate wisdom that resides within you and all living creatures. Understanding this Innate Intelligence is vital to understanding chiropractic and the chiropractic approach to health, so we invite you to read more in the article, Your Inner Wisdom.

As always, I hope you enjoy your reading and have a wonderful month…until next time, stay healthy!

Click here to download the complete PDF.

How to Think Bigger Than You Ever Thought You Could, by Mark Victor Hansen ~ This audio book will transform your idea of what is possible for you in all aspects of life.

Real Magic: Creating Miracles in Every Day Life, by Wayne Dyer ~ This book is all about making it happen!

The Last Lecture, by Randy Pausch ~ The lecture that captivated the world is now a book to inspire millions.

Check Out These Great Books. Go to Your Local Book Store and Ask Them To Order You A Copy or visit www.amazon.com.

…if you are a coffee drinker you may consider decreasing the amount of coffee you drink and replacing it with more water.

Touch…. a fundamental human need that we are all born with, a need that is commonly neglected in American society.  Americans tend not to be “touchy-feely” in public, says Tiffany Field of the Touch Research Institute at the University of Miami Medical School.  Field’s research shows that touch can cause a reduction in stress hormones and an increase in feel-good hormones.

According to Field’s studies of American and Parisian   cafes, French couples spend three times the amount of time touching than American couples do.  According to the Touch Research Institute, touch therapy (massage) has been shown to facilitate weight gain in preterm infants, enhance attentiveness, alleviate depressive symptoms, reduce pain, reduce stress hormones, and improve immune function.  What about a hug, though?  Can a mere hug have as profound an effect?

Researchers at the University of North Carolina found that hugging increases the release of oxytocin, a bonding      hormone, and may decrease the risk of heart disease.  They found that hugging significantly lowered blood pressure and heart rate.  It seems silly to research such a thing.  I think most would agree that hugging is a good thing when it is a welcome act between two people and we should do more of it.   In my office, each patient is offered a hug after their adjustment and although we provide exceptional chiropractic care, some insist that the hug is the best part of their visit.

If hugging makes you uncomfortable get out of your comfort zone and give a friend or loved one a hug the next time you see them.  It may take awhile to get used to expressing yourself in a newer physical way, but you’ll be glad you did.  If you already regularly hug your friends and family, great!  Keep it up!

***If you want to see a really cool video check out Free Hugs Campaign on YouTube.

Dr. Fermin A. de la Jara, C.C.S.P

In order for a tea to be a real tea it must come from the warm-weather evergreen tree, Camella sinensis, which is native to China, South, and Southeast Asia, but is cultivated worldwide today.  That means that herbal teas and any other product made from another plant are not truly a tea.  The only true teas are black, white, green, and oolong (pronounced wulong).  What determines the type of tea is how it is processed.  Below is an overview of how the different teas are processed and some of their known benefits.

Green tea: Made with steamed tea leaves and along with white tea is one of the least processed forms of tea, which leads to a high concentration of epigallocatechin gallate (EGCG).  EGCG is an extensively studied antioxidant known for it’s anticancer properties and positive effect on other disorders.   Studies suggest that green tea’s high concentration of antioxidants may interfere with the growth of bladder, breast, lung, stomach,      pancreatic, and colorectal cancers.  They may also prevent clogging of the arteries, burn fat, counteract     oxidative stress on the brain, reduce risk of neurological disorders like Alzheimer’s and Parkinson’s diseases, reduce risk of stroke, and improve cholesterol levels.

White tea: Made from steamed new leaves harvested in early spring.  They are silvery white due to the lack of chlorophyll.  They are not cured or fermented. Studies suggest that white tea may have the most potent anticancer properties when compared to more processed teas.

Black tea: Made from fermented tea leaves, has the highest caffeine content and is used in flavored teas such as chai. Studies have shown that black tea may offer some protection to the lungs from damage caused by cigarette smoke and may reduce the risk of stroke.

Oolong tea: Made from partially    fermented tea leaves, has long been used in China and is believed to   stimulate weight reduction.  Other studies suggest that oolong tea may help lower cholesterol.

Most resources suggest 3-6 cups of tea a day to receive maximum benefit.  At the very least, teas offer a great tasting and healthier alternative to coffee.  So, consider adding a tea time to your day!  And because I didn’t cover herbal “teas” or, more properly, tisanes in this article, you can expect an article on these in the future!

Until next time, live well!

Dr. Fermin A. de la Jara, C.C.S.P

I often see similar results when patients try to make a lot of changes in their lifestyle all at once. While intentions are good, enthusiasm quickly fades and patients often feel overwhelmed and often give up on everything.

There is another approach that is more successful. It you want to make changes in your life and you struggle with sticking to those changes, take a gradual, one thing at a time approach. Make a list of the things you want to change about your lifestyle. It can be things that you want to start doing or things that you want to stop. Once you have your list, pick something that you are going to change and focus on that one thing until it becomes a habit and a natural part of your lifestyle rather than something you have to do.

For example if you are a coffee drinker you may consider decreasing the amount of coffee you drink and replacing it with more water. Or if you put cream and sugar in your coffee you could gradually decrease the amount as you adapt to the taste. You might even get to the point where you drink it black. That would save you a lot of extra calories from the cream and sugar.

Once you successfully make this first change a part of your lifestyle, take on another one. Over time, as you gradually give up bad habits and take on new healthy ones, you start to see the cumulative effect of these changes in your life.

Think of it like this. If you were on a boat or a plane on your way to a particular destination hundreds or thousands of miles away, how far would you miss your  target if you were off by just one degree? I can tell you that you would be off by a lot. Using the same idea, by making small changes and carrying them out over long periods of time, you will find yourself in a much different place than where you were once going.

~Dr. Fermin A. de la Jara, C.C.S. P.

Prep & Ready Time: 15 Minutes

Yields: 18 Servings

Ingredients:

• 9-ounce box frozen artichoke hearts
• 2/3 cup cooked chopped spinach
• 1 teaspoon lemon pepper
• 1/4 teaspoon salt
• 18 thin slices Brie
• 1 cup grape tomatoes
• 1 tablespoon extra-virgin olive oil
• 2 cloves garlic, minced
• 1/4 teaspoon salt
• 1/2 teaspoon freshly grated lemon zest
• 1 tablespoon lemon juice
• 10 pitted black olives, sliced
• 1 teaspoon dried oregano
• 2 teaspoons capers, rinsed (optional)

Directions:

• Preheat broiler.
• Prepare artichoke hearts according to package directions.
• Combine spinach, lemon pepper and salt in a small bowl.
• Top each artichoke heart with the spinach mixture and Brie.
• Broil until cheese melts, approximately 1-2 minutes.

Enjoy!

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We wish to thank our clients for the wonderful gifts we received to make Volunteer Prince William charity a success, as well as your kind personal gifts.  We wish you a Happy New Year and look forward to continuing our partnership with you on your journey of wellness.

You can find us on the web at www.spinal-concepts.com

You may remember show and tell from your days in pre-school and kindergarten, and if you are like so many of us, the anticipation of sharing and learning was tantamount to Christmas or your birthday. No matter what your age, curiosity is still alive and well in all of us. As a chiropractor, I get to play show and tell every day with new members of my practice when we are moving from the initial interview through the examination process, goal setting, and finally to optimal recommendations for care. Luckily for me and the people I work with the show and tell process is often a progression of better and more exciting discoveries. As is the culture of our system of health care, most (but not all) people come to my office with a condition or a “problem” that is interfering with their quality of life. In this phase of show and tell we are looking for the cause of the problem and the solution. Part of that show and tell series is a discussion of what is wrong, why it is wrong, and what caused it to go wrong.

When someone tells me they bent over to pick up a piece of paper and “their back went out” it is time for show and tell. When that same person is standing upright and their right hip is higher than their left, their left shoulder is higher than their right, and their head is tilted to the left, it is time for show and tell. When we review the x-ray of that same person and we see arthritis that has been developing for decades without them being aware of it, it is time for show and tell. The most important discovery is that     symptoms are not the problem, they are the result.  That back pain is no different than the chest pain, tooth ache, reflux, or the sores that come at the end of heart disease, tooth decay, digestive       disorders, or diabetes respectively. The symptoms are the result not the cause.

Initially, show and tell with a new practice member leads to an unfortunate surprise that is registered with the disbelief that they have lost their health without even knowing it. The fortunate and exciting part of show and tell with that same person is the empowerment that comes with knowing they can take control of their health, regain their wellbeing and  become stronger, more balanced and in control of their future. It is never too early to take charge of your health and your life. If you are interested in a life of optimal wellbeing, call today and schedule a time to play a life changing game of show and tell.

Dr. Fermin A. de la Jara, C.C.S.P.

• 4 stalks celery, trimmed and cut in half crosswise
• 2 tablespoons cider, pear, raspberry or other fruit vinegar
• 2 tablespoons honey
• 1/4 teaspoon salt
• 2 ripe pears, preferably red Bartlett or Anjou, diced
• 1 cup finely diced white Cheddar cheese
• 1/2 cup chopped pecans, toasted
• Freshly ground pepper, to taste
• 6 large leaves Butter head or other lettuce

Directions:
1. Soak celery in a bowl of ice water for 15 minutes; drain & pat dry; cut into 1/2 inch pieces.
2. Whisk vinegar, honey and salt in a large bowl until blended.
3. Add pears; gently stir to coat.
4. Add celery, cheese and pecans; stir to combine.
5. Season with pepper.
6. Divide the lettuce leaves among 6 plates and top with a portion of salad.
7. Serve room temperature or chilled.
8. Enjoy!

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Prep & Ready Time: 4.5 Hours
Yields: 8 Servings
Ingredients:

• 4 cups cubed ripe melon
• 1 cup unsweetened apple juice
• 1/4 cup lime juice
• 1 cup fresh blueberries
• 1 cup fresh raspberries
• Fresh mint leaves (garnish)

Directions:

1. Combine melon, apple juice and lime juice in a blender; puree until smooth. Pour the mixture into a 9×13 inch glass pan.
2. Place the pan on a level surface in your freezer. Freeze, stirring and scraping with a fork every 30 minutes, moving the frozen edges in toward the slushy center and crushing any lumps, until the granita is firm but not frozen solid, 3-4 hours.
3. Remove from the freezer; use a metal spatula or large spoon to break up the frozen ice into small slivers. Pack into an airtight plastic container and freeze for at least 1 hour more.
4. Remove from the freezer about 20 minutes before serving to soften slightly. Use a wide spoon or ice cream scoop to scrape the granita into shallow bowls. Sprinkle blueberries and raspberries over each portion and garnish with mint leaves, if desired.
5. Enjoy!

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