Health Blog

Chocolate Coconut Balls

Chocolate Coconut Balls

We recently featured these delightful little treats in the office this past Saturday. If you are a chocolate lover you are sure to fall head over heals for this dessert – and you won’t even notice it’s “healthy”! We wanted to post the recipe because it’s just wrong not to share something this amazing.

Chocolate Coconut Balls

Ingredients

1/2 cup raw coconut oil, do not melt

3/4 cup unsweetened cocoa powder

1/2 cup raw honey

1/2 cup fresh ground almond butter

pinch of sea salt

1/2 cup unsweetened shredded coconut

Directions

Blend all ingredients for 30 seconds. Roll into small balls and roll in coconut. Chill in the refrigerator.

 

Delicious Desserts: Blackberry Cobbler

Delicious Desserts: Blackberry Cobbler

 Blackberry Cobbler

When it comes to desserts I’m a huge berry fan and blackberry cobbler is one of my all time favorites. This is a great summer treat to try out and satisfy your cravings without totally blowing your nutritional goals. This goes down smooth so do your best not to eat the whole thing in one sitting!

 

Ingredients

1 Tbsp + 4 Tbsp maple syrup

3-4 cups blackberries, enough to cover the bottom of the pan

3 eggs, beaten

1/3 can coconut milk

1/2 cup coconut flour

1 tsp baking powder

1/4 tsp salt

1 tsp cinnamon

1 tsp nutmeg

1 tsp ginger

Directions

Cover the bottom of a pie dish with blackberries. Drizzle 1 Tbsp of maple syrup over blackberries. Mix 4 Tbsp maple syrup, eggs, coconut milk together. In a different bowl mix coconut flour, baking powder, salt, and spices. Slowly pour wet ingredients onto dry ingredients and lightly mix. Cover blackberries with mixture. Bake at 325 degrees for 25-30 minutes.

Delicious Desserts: Coconut Cream Pie

Delicious Desserts: Coconut Cream Pie

Coconut Cream PieHappy Pie Day! Everybody wants to indulge in a special treat now and again. This Delicious Dessert series will feature sweet indulgences that are auto-immune friendly recipes that your family will love. Try it out and let us know how you like it!

adapted from PaleoParents.com

Ingredients

gluten-free pie crust

6 Tbsp chocolate chips (prefer Enjoy Life brand)

1 Tbsp + 1 tsp butter (coconut oil, ghee, vegan palm shortening or other healthy fat)

1 can full fat coconut milk

1 large egg

3 Tbsp arrowroot powder

3 Tbsp raw honey

½ tsp vanilla extract

½ cup unsweetened shredded coconut

pinch of  salt

½ cup organic heavy whipping cream (if desired)

toasted unsweetened coconut flakes

Directions

Melt chocolate chips in a double broiler. Add butter and mix to combine. Pour on top of pre-baked pie crust and refrigerate until hard.

Combine the coconut milk, egg, arrowroot powder, honey and salt in a sauce pan. On medium heat stir constantly until mixture boils and thickens. Remove from heat and add vanilla and shredded coconut. Pour into pie crust and refrigerate for a minimum of 4 hours before serving.

Top with homemade whipped cream and toasted coconut if desired.

20 Tips To A Healthy Thyroid

20 Tips to a Healthy Thyroid

1. Use Extra-Virgin Coconut Oil:
  • Medium chain triglycerides such as caprylic acid, lauric acid, and mystic acid that are abundant in coconut oil stimulate the thyroid  and metabolism
  • Only oil you should ever cook with
  • Eat it raw as well for the greatest metabolic and thyroid stimulating effect
2. Get Regular, Vigorous Exercise:
  • Perspiration rids the body of acidic wastes and toxins
  • Naturally stimulates fat burning mechanisms
  • Improves circulation and natural detoxification process
  • Enhances cellular oxygenation and bodily healing processes
3.  Drink Plenty of Water:
  • Good hydration revs up every metabolic function in the body
  • Optimal hydration stimulates fat burning mechanisms
  • Minimum – half your body weight in ounces of water
  • Ideal – your body weight in ounces of water
4. Avoid Soy Products
  • Unfermented soy is extremely toxic – this includes soy protein, soy isolate, soy lecithin, soy milk, soybean oil, edamame, processed tofu, soy nuts, soy flour, etc. Fermented sources are beneficial and include tempeh, miso, fermented tofu, and natto.
  • Phytates – bind zinc, magnesium, and iron causing nutrient deficiencies
  • Enzyme inhibitors that steal energy away from us in order to process
  • Isoflavins (goitrogens, genstein) that block T3/T4 hormone production
5. Thyroid Stimulating Herbs & Supplements:
  • Cayenne, ginger, nettle, green tea, dandelion, and ginseng stimulate the thyroid and increase metabolic rate
  • Seaweed, kelp or any other salt-water sea vegetable is naturally high in iodine (the major mineral) involved in thyroid hormone production
  • Conjugated linoleic acid (CLA) – common in grass-fed animal products such as raw, grass-fed milk, grass-fed meats, and protein powders
6. Get Out in the Sun: stimulates vitamin D production which is a potent immune boosting brain detoxifying pro-hormone.
  • Minimum of 20 minutes daily without sunscreen
  • Avoid commercial sunscreens (they are highly toxic)
  • Use coconut oil as a sunblock and/or post-sun moisturizer
  • Watch sunrise and sunset as often as possible: extraordinary health benefits – genetrically codes your cells for a harmonious vibratory frequency
 7. Maximize Your Nerve Supply:
  • Brain-body connection – the bodies innate healing network
  • maximize thyroid stimulation and metabolic function to enable the body to regulate its weight naturally
8. Good Sleep & Rest:
  • Highest levels of healing and fat burning take place while you sleep
  • Average individual needs 7-8 hours of sleep
  • Bed before 10pm – secrete the most immune building growth hormone (HGH) between 10pm-2am. Sleeping optimizes this endocrine response
  • Melatonin (a powerful brain detoxifier) is secreted naturally in response to a lack of light stimulation . . . causing a drowsy feeling
9. Avoid Toxic Inflammatory Foods:
  • Trans fats – hydrogenated or partially hydrogenated oils
  • High omega 6 fats – canola, cottonseed, corn, peanut, safflower, soy, sunflower oils (fats with CPS) – inflame and destroy the heart vessel walls
10. Use a High Quality Fish Oil:
  • Fatty acid imbalances cause massive inflammation and fatty, acidic wastes
  • Must be purified in an independent lab – “pharmaceutical grade”
  • Look for one with a lot of EPA & DHA per serving with an approximate ration of 1:5-2:1 (EPA-DHA) for best absorption
 11. Reduce Exposure to Chemicals and Toxins: Toxins that cross the blood brain barrier have an affinity for the hypothalamus and pituitary gland. These regions have a direct control over thyroid function through the release of thyroid stimulating hormone. If these regions are damaged . . . thyroid dysfunction is a common symptom. To reduce toxins . . . minimize exposure to:
  • Medications and vaccinations
  • Processed foods and chemical additives
  • Air pollutants
  • Artificial lighting
  • Smoking/Alcohol
  • Electromagnetic pollution: cell phone/radio
  • Chlorine and tap water contaminants
    • Air Filters – cleans the toxins out of your air
    • Lighting – full-spectrum natural lighting
    • Cell Phone – air tube, q-link or bio-link
    • Water Filters – for drinking and bathing
    • Healthy Cooking/Food Prep
12. Detoxify Naturally:
  • Do a quarterly colon cleanse with a high quality cleansing product
  •  Use spirulina, chlorella, wheat, barley, and oat grass regularly to pull toxins from deep within our system including the blood-brain barrier
  • Juice fasts – try a 1,3,5, or 7 day juice fast where you drink supergreens and other juiced vegetables but eat no solid food
13. Go Organic:
  • 50% more nutrients than conventional
  • No toxic pollutants, pesticides, herbicides, etc.
  • Stand up for a system that works in harmony with nature and God’s intention as opposed to a system that focuses on manipulating nature for profit with little to no regard for God’s design
14. Essential Thyroid Nutrients:
  • Copper – leafy green vegetables
  • Zinc – pumpkin seeds, grass-fed meats
  • Iodine – sea vegetable (kelp)
  • L-Tyrosine – almonds, avocados, grass-fed meats
15. Avoid Table Salts and Use Vital Salts:
  • Table salt is an industrialized waste product that toxifies the body and causes dysregulation in cellular fluid volumes, blood pressure, and heart rate
  • Vital salts – himalayan sea salt, celtic sea salt, and/or real salt – 84 trace minerals that function in harmony and balance cellular fluid volumes
  • Regulates blood pressure and stabilizes heart rate
16. Healing Diet:
  • No grains, fruit (other than berries) or starchy foods)
  • Eat non-starchy vegetables, grass-fed meats, nuts, seeds, and healthy oils
  • Eat 5 small meals and make fat your primary energy source each day
17. Avoid Sugar:
  • Causes high insulin, inflammation, thyroid dysregulation and weight gain
  • Minimize/eliminate processed foods
  • Avoid high sugar, high potassium fruit (orange juice, bananas, melon)
  • Avoid dairy – mucus-producing and immuno-suppressing
    • Best – kefir, goat cheese, raw cheeses, grass-fed raw milk
    • Worst – milk, sugary yogurts, ice cream, cheese, etc.
  • Reduce grain consumption
    • Best – sprouted grains, brown rice, quinoa
    • Worst – wheat, oats, barley (contain gluten)
18. Use Probiotics and Vitamin D:
  • Support and nourish your digestive system and gut flora
  • 20% of thyroid hormone production comes from gut flora
  • Major immune modulators. Take between 50-100 billion probiotic organisms daily and 10-20,000 I.U. of vitamin D (20-30 minutes sunshine)
  • Inhibits toxic bacteria and virus invasion that leads to gut fermentation, swelling, and weight gain
  • Auto-immune thyroid treatment – general recommendations include 150-200 billion probiotic organisms, 30,000 I.U. of vitamin D daily, healing diet, liver detox, super greens capsules/powder, 10grams/daily EPA/DHA for 90 days
19. Practice Deep Breathing:
  • Enhances cellular oxygenation and blood flow to major tissues
  • Increased oxygenation – increased fat burning
  • Reduces harmful amounts of stress hormones
  • Relieves stress, fear and worry
20. Increase Anti-Oxidant Intake:
  • Eat a salad and plenty of fresh fruit and vegetables everyday
  • Use a super-greens powder
  • Increase glutathione – bodies most potent anti-oxidant
    • Blue green algae – spirulina and blue green algae
    • Grass-fed whey

adapted from Dr. David Jockers 

Drink Up This Winter!

Drink Up This Winter

For most people the concept of thirst or dehydration doesn’t get much thought dedicated to it on a daily basis. Live until you get thirsty, then drink until you no longer thirst, and then continue living until you thirst again… right? Not quite. Most people treat thirst like a fuel gauge, but its true function is more similar to that of a warning light. By the time someone feels thirsty, they are already mildly dehydrated. When thirst is satisfied, it does not mean that the individual is fully hydrated. Why would anyone care about mild dehydration? Researchers have shown that mental acuity and coordination start to decrease at 1% dehydration and are significantly decreased at 2% dehydration. That’s right; mental performance is significantly reduced by dehydration before thirst is felt. Because of this, it is important for people to put real thought into their hydration habits. The best ways for someone to combat dehydration is to become aware of daily hydration needs, pinch some sea salt into their drinking water and put thought into the types of beverages they consume.

DrinkWater

How much is enough?
Most people will spout off “eight glasses a day” in regards to their daily water needs even if they don’t follow that advice. The National Health and Nutrition Examination Surveys show that the average American consumes far less than the recommended daily requirements of water. So, will increasing water intake to eight glasses a day be optimal for everyone? No! Everyone has different water needs and a 400 lb computer programmer is going to have different daily needs than a 90 lb yoga instructor. The best goal is to strive to drink half your body weight in ounces daily. With this formula, a 100 lb person would want to drink 50 oz of water per day. Summer heat and exercise are just two examples of things that will drive up the amount of water that a person needs to drink each day.

Add a pinch of Sea Salt
Adding a pinch of sea salt to drinking water can also help tremendously in decreasing dehydration. This does NOT mean that you should use standard table salt or drink large quantities of water from the ocean. Crystal Himalayan sea salt can be found in most stores and should replace table salt not just in drinking water but also for food seasoning needs. Adding a small amount of sea salt in drinking water introduces essential minerals and electrolytes that the body requires to function. Popular sports drink companies have it right when they talk about the human body’s need to replenish minerals and electrolytes, but their solution includes sugar, additives and other chemicals that are detrimental to the body. By using sea salt or looking up recipes for “natural sports drinks,” people are able to reap the benefits of sports drinks without putting trash in their bodies. Although it may seem counterintuitive, water with some sea salt will do a better job at quenching thirst compared to plain water due to how the over 84 minerals in sea salt help hold water in the body.

Fereydoon Batmanghelidj, M.D. is best known for his experiences healing prisoners with only water and salt. Dr. Batmanghelidj has written several books on the subject in which he outlines in more detail the proper amount of salt as well as all the conditions he believes are at least partially caused by chronic dehydration. The salt does change the taste of the water, but it is not something that needs to be used every time someone pours a glass of water, so it should be tolerable.

What about other drinks?
Another thing to consider is the type of drink being consumed. Many people feel any liquid has essentially the same effect as water for the body. Some drinks actually have a diuretic effect on the body, meaning that they literally work to dehydrate the body. Coffee, other caffeinated drinks and alcohol are the biggest offenders in this category. When drinking alcohol, the body increases urine excretion by 10 ml for every 1 ml of alcohol consumed. This effect continues until the alcohol is no longer in the bloodstream. Because of this huge increase of water leaving the body, people consuming alcohol must carefully monitor their hydration levels and make sure to properly hydrate afterwards. An alternative to drinking water with sea salt for people who don’t care for the taste would be coconut water. Coconut water has many great hydration properties and is rich in electrolytes. People interested in drinking coconut water should do research to find the purest brand available in their area.

30 Minute Weeknight Dinner: Sweet Potato Nachos

30 Minute Weeknight Dinner: Sweet Potato Nachos

You made it! This is the fourth and final recipe I will feature in the 30 Minute Weeknight Dinner series. I hope your family gets as much enjoyment out of these recipes as mine does. Traditional loaded nachos may taste great but they are NOT great at helping you reach your health goals. Try these sweet potato nachos as an allergen-friendly and healthy alternative. If you like avocados be sure to add them as a topping to help supercharge this meal with healthy fats! Even though this is the last recipe in this specific series, there are many more quick, easy, and healthy dinners out there. Hopefully this has given you some good ideas and encouraged you to start trying some healthy dinners for your family. For more recipe ideas be sure to check out our Pinterest page or email the office (Adjust2LifeChiro@gmail.com) with what you are specifically looking for.

sweet potato fries

Ingredients

3-4 sweet potatoes, peeled and cut into “fry” shape

drizzle of olive oil

salt and pepper to taste

1lb grass-fed ground beef

2 Tbsp chili powder

2 tsp cayenne pepper

1 Tbsp smoked paprika

2 Tbsp garlic powder

Topping Ideas – organic romaine lettuce, black beans, salsa, diced tomatoes, black olives, avocado

ground beef

Directions

Prepare sweet potatoes as directed. Drizzle lightly with olive oil and toss to coat evenly. Put on baking sheet and bake at 400 degrees for 20-30 minutes turning halfway through cooking time. In a large pan brown ground beef. Drain unwanted fat and return to pan. Add spices and cook on low for 5 minutes. Place sweet potato fries on a plate, top with ground beef and topping choices.

30 Minute Weeknight Dinner: Chicken Burrito Bowl

30 Minute Weeknight Dinner: Chicken Burrito Bowl

(adapted from Closet Cooking)chicken carnita

This week’s meal is sure to please everyone. Leftovers are delicious as well! Simply throw all the ingredients listed below in the crock pot first thing in the morning and let it cook while you are at work. When dinner time comes around cook up some rice and chop whatever fresh vegetables you prefer to top it off! This is fast, healthy, and much cheaper than eating out. #Winning

Ingredients

1.5 lbs organic boneless chicken breast

2 oranges (juiced)

2 limes (juiced)

4 cloves garlic, chopped

2 Tbsp chili powder

1 tsp cumin

1 tsp oregano

1/2 tsp salt and pepper

Topping Ideas – brown rice, black beans, black olives, sauteed bell pepper, guacamole or diced avocado, salsa, red onion, romaine lettuce, cilantro, diced tomatoes

Directions

Combine all ingredients (except toppings) in a crock pot. Cook on high for 3-4 hours or on low 6-8 hours. Shred chicken and place on baking sheet. Take 1/4 cup of the juices and pour over the chicken. Place under the broiler for 5 minutes. Stir the chicken around and take another 1/4 cup of the juices and pour over chicken. Place under the broiler for a final 5 minutes to crisp the chicken. Serve with desired toppings.

 

 

30 Minute Weeknight Dinner: Chicken Fried Rice

30 Minute Weeknight Dinner: Chicken Fried Rice

For week two of our 30 Minute Meals series we are sharing another one of my favorite meals. This tasty all in one dish can be made in under 15 minutes with a little prep the day before. I like to grill up several chicken breasts at the beginning of the week to keep on hand when needed. Also the brown rice can be made ahead of time and kept in the refrigerator until ready to use. Enjoy! If you missed last weeks post it can be found here: Smoky Bacon Chili

Chicken Fried Rice

Chicken Fried Rice

Ingredients

3 cups prepared brown rice

1/2 lb organic chicken breast, cooked

1 cup carrots, chopped

1 cup frozen peas

1 cup spinach (optional, could add green beans or broccoli)

2 cloves garlic, minced

2 eggs (optional)

3 Tbsp sesame oil

1/4 cup organic soy sauce (important as soy is a GMO item unless organic)

Directions

Prepare rice according to directions. Heat sesame oil in a large skillet over medium heat. Add carrots, peas, spinach and garlic. Stir fry until tender. If using egg crack into skillet and mix with vegetables. Add prepared rice and chicken. Add soy sauce (I prefer Tamari Lite Soy Sauce) and remove from heat. Serve warm.

30-Minute Weeknight Dinner: Smoky Bacon Chili

30-Minute Weeknight Dinner: Smoky Bacon Chili

Like many of you I go to work early and come home late. In these situations I have found it very helpful to have an arsenal of quick but healthy recipes ready to go. Having the resources to make a quick and healthy meal that you actually enjoy eating can help keep you out of the McDonald’s drive thru on your way home!  Over the next couple weeks I would like to share some of my personal favorites with you and your family. Cooking during the week requires some extra effort, but with planning it can be done and it can be done well. I personally like to plan the weeknight meals on Sunday and make sure that I have all the groceries I need. If you fail to plan, you are planning to fail!smokychili

This recipe is one of my cold weather favorites. It is a thick and flavorful chili that is packed with vegetables. For leftovers I will often put it on top of brown rice or quinoa pasta. This is the perfect quick dish for those dreary January days.

Smoky Bacon Chili

(adapted from PaleOMG)

Ingredients

1lb grass-fed ground beef

1 package turkey bacon (6 slices), cubed

1 onion, chopped

2 bell peppers (any color), chopped

1 garlic clove, minced

14.5 oz can diced fire roasted tomatoes

14.5 oz jar tomato sauce (read label to make sure there is no added sugar)

2 Tbsp garlic powder

2 Tbsp chili powder

3 Tbsp smoked paprika

2 tsp cumin

1 tsp cayenne pepper

salt and pepper to taste

2-3 sweet potatoes

Directions

Preheat oven to 400 degrees. Poke a few holes in the sweet potatoes with a fork and place in oven. Cook for 30 minutes or until soft. Add cubed bacon to a large pot and let cook till slightly brown. Add garlic, onion, and bell peppers. Allow to cook for about 6 minutes. Add ground beef and spices. Once the beef is browned add the diced tomatoes and sauce. Mix well and allow to cook for about 8 minutes. Mash the cooked sweet potatoes and add to the pot. Cook for a couple more minutes then serve warm.

Health Blog Relaunch

Chiropractic Health BlogHealth Blog Relaunch

Here at Adjust to Life Chiropractic, we have been working hard to make cutting edge health information accessible to you and your family in a mentally digestible format. One important part of that process is making it easy for you to find the information we post. Because of that we are taking down our blog and re-launching it as an integral part of our main site for your convenience! We are excited to welcome you BACK to the Adjust to Life health blog! Whether you are looking to lose fat, gain muscle mass, reduce stress, learn how you are genetically designed to eat, maximize sports performance, or generally increase your health; this blog is for YOU!

Our passion is to help you and your family create the life you have always wanted. Our philosophy is that life is a gift from God and we only get one shot at it. Why wouldn’t you choose to maximize your potential while you are here on earth? It is our experience that the little adjustments in life are what add up to make the biggest difference. It doesn’t matter if you are a stay at home mom, an opera singer, or a monster truck driver… You will be able to do more, give more, and enjoy life at a higher level if you are healthy. In the coming weeks we have a fresh playlist of hot topic blog posts, recipes, and healthy quick tips that are specifically designed to help you reach the next level on your personal journey to health. Please feel free to comment and connect with us as we strive to create meaningful conversation and lasting change in our community.