Cold/Flu Season in Full Swing... 9 Things to Do

Cold/Flu/Strep and Flu Vaccine promoting season is in full swing.  Does that mean you have to be one of those that are down for days with whatever new thing is going around?  NO!  There are obviously many things you can do to improve your immune system and prevent any sickness going around.  And yes you may get sick here or there- I just was this past week (but guess what... I just had a little sore throat and congestion but my energy was great).  Here are 9 simple things to do and I will keep thinking of more.

1) Drink LOTS and LOTS of water.  Stay hydrated.  Seems silly and obvious yet we continually drink much less water than our body needs.  I am guilty of it too.  Consciously drink a lot of water.  Flush out those toxins and give your body the proper hydration to kill off any invaders.

2) Eat as much raw garlic as possible.  Some people can chew it... and kudos to those out there who can.  I cut a clove up into 1/4 pieces and swallow it.  You can cut it up smaller or mince it and put in  a little bit of water and drink it fast.  Fresh garlic (not processed or refrigerated) has amazing antibacterial proprieties (and antifungal).  When cooked the garlic looses many of its medicinal properties so its important that it is fresh especially when you are sick.  Take as many as you can handle.  Start with 1-2 a day and work up to 3-6 in times of sickness.  I just took my clove right before doing this. If you just can't even think about doing that there are garlic supplements that we have available which you take instead. 

NOTE: Not all garlic supplements are the same.  The way the garlic is processed and handled is extremely important.  Many companies loose the medicinal value in the processing because it is heated and not protected.  Make sure you use a high quality supplement and if you need any ideas let me know.  We have plenty at the office (and ones you won't burp up... which is a common complaint).

3) Wash your hands.  Obvious- yet very important.

4) Take maintenance doses of elderberry (2-3/day).  Most of you at my office know that the Nature Sunshine version is by far my favorite.  Elderberry Defense has elderberry, olive leaf, and D3 in it.  All of those are extremely beneficial to the immune system.  Let me know if you need help ordering.

5) Drink hot water with lemon.  I say this all the time to patients but it is great for so many things.  It helps with digestion and has a mild cleansing action on the liver.  Lemons are packed with vitamin C and also are anti-mucolytic (break down mucous).  This helps tremendously during times of sickness.  Drink at least 2 cups of hot water with 1/2 lemon in each.

6) Sleep!  When you are tired it is for a reason.  If you were sick and not tired you would keep going and going and going and your body would never get a chance to heal.  You are tired for a reason.  Pay attention and don't push it.

7) Get adjusted.  This is something I haven't talked about much on here.  Every single part of your body- every muscle, organ, tissue, gland- is controlled by your nervous system.  The nervous system is our master control center and protected by your spine.  When you are sick it is essential to get your nervous system checked and make sure it is properly functioning without any restrictions.  There are certain areas in your spine that directly control the nervous system (any chiropractor should know where it is) and that should be specially worked on along with anything else that is restricted.  If you have any questions or concerns let me know.  I do light force adjusting with muscle work (very important!) to help relieve any issues you may have.

8) Don't drink cow's milk (unless its raw).  Most of my patients (hopefully all) already avoid cows milk.  It instantly creates a mucous producing response in the body.  So when you are congested and stopped up... definitely avoid this and all dairy.  You should be avoiding it anyway but that's for another day.  Drink almond milk or coconut milk, but NOT soy.

9) If your sickness isn't going away... please come in and get checked.  It takes me 1-2 minutes and I can see if you are fighting off a bacteria or virus and give you something that will knock it quickly.  The sooner you come in when you are starting to feel sick the better. 

Sweet Potato Cakes

Easy great recipe!  They make for great substitutes for breakfast with potato cakes or even dinner for something similar to tater tots. You only really need 4 things and very simple to make!

2 cups Grated Sweet Potato- This is the most time consuming part of it... maybe because I don't have the best grater. 
2 Eggs 
1 TBS Coconut Flour
1 TBS Coconut Oil
Sea Salt, Pepper
Optional: Add in any of your favorite spices (Rosemary or garlic would be good)

Mix all together and fry over medium heat in coconut oil.  I cooked each side for about 3 or so minutes.  I made 2 more crispy by leaving them on longer and liked those ones better.  Experiment and see what you like best!  They also would be good with some organic ketchup for breakfast :)

Recipe from: http://gabbysgfree.com/2013/03/paleo-shredded-sweet-potato-cakes/

Chemicals in your body... where do they come from?

At the office patients get tested for 'internal' stressors (aka immune challenges).  These are things that should normally be eliminated or killed off by your immune system but for one reason or another linger around.  The different things tested for (painlessly, quickly, and easily) are heavy metals, chemicals, bacterias, viruses, parasites and candida.  If you show up with any one of those listed it can cause basically any type of sign or symptom... such as (but not limited to) fatigue, mental sluggishness, hives, asthma, acne, diarrhea or constipation, aches, pains, gas/bloating, headaches, weight gain/loss, styes, anxiety, depression, overall joints aches and pains, and the list goes on and on...  It seems to simple right?  Many times in our society we try to over complicate things when the answer isn't really that hard.  Get rid of (detox out) the bad stuff and nourish your body with good things. 

With this being said- why are things not getting eliminated like they should?  One of the reasons (mainly for heavy metals and chemicals) is that our liver gets sluggish, tired and backed up... why?  There are many reasons but I will touch on one. 

The liver is our main detox center.  We are constantly being exposed to different chemicals on a daily basis.  Think of the air we breath in, lotions you put on, water you drink (fluoride, chlorine and other junk in it), fragrances you constantly breath in, put in your body or wash clothes with, plastics you store food in, cookware you use, cleaners you use at home, all the medications (prescription and non prescription) people put into their body, etc.  This is not intended to scare you but instead make you think.  Try changing just one thing, getting rid of one chemical or heavy metal (aluminum in deodorant) in your daily routine or home.  Once you have done than move to another and then another.  Baby steps in the right direction. 

I want to leave you with some of the chemicals tested for in the office... 
-Chlorine (really important to get a water filter to remove both chlorine and fluorine... more info to come)
-Dry cleaning chemicals
-Food colors (Look at your labels!)
-Fragrances (Think of everything this is in... soaps, lotions, shampoo, conditioner, air fresheners, makeup, cleaners, detergent, fabric softener, perfume, etc.  Think of what sits at the base of the neck where people spray perfume.  The thyroid!! Everything you put on your body gets absorbed. Use essential oils instead which are not toxic to the liver!)
-Medications (prescription and non prescription)
-Pesticides
-Plastics (Try to store and keep everything in glass... especially leftovers.  Get a glass water bottle and reuse instead of buying bottled water.  Go to TJ Maxx or Costco and get glass Pyrex containers to store food in for cheaper.)
-Preservatives (Really read your labels... the most common are nitrites/ates, sufites/ates) 

Other chemicals are tested for in the office but those are the main ones. Yes we can get rid of many but clearly we can't get rid of them all in our environment.  However by consciously removing them from your home and diet it will help your liver work better to detox the ones we can't remove.  More info to come on water filters and great beauty products!  If you need a good deodorant recipe click the link - http://drcarolynmaxfield.blogspot.com/2013/04/homemade-deodorant-that-works-i-promise.html

Hot Chocolate!!

It's back to cool fall weather which means it's time for warm fuzzy drinks!  One of the classics and a personal favorite... Hot chocolate!! It's easy to make and you don't need the instant hot chocolate powder that is made up of all sorts of crazy unnatural things. Soooo here is a simple easy recipe! And super tasty too!

3 Cups (unsweetened) Almond Milk - my personal favorite is Whole Foods organic unsweetened almond milk. It seems much creamier and richer than all the other brands I have tried. They are usually available in 2 packs which saves a little money. 

2 TBS Cacao powder or Cocoa - the difference between the 2 is that cacao powder is considered raw- meaning it is subjected to low amounts of heat which do not alter the presence of antioxidants (aka cold pressed).  Cocoa on the other hand has been processed in heat.  Cacao is very high in antioxidants and is considered a 'super food' for this reason- why it is much more expensive.  Cocoa does not have as many antioxidants due to the heating process.  With this being said, you are heating up your hot chocolate so the cacao does not remain in its raw state.  So there really is no benefit to using the cacao over the cocoa in this recipe.  If you were making a cold drink or not heating or cooking with it, cacao would be a much better option.  For more info on cacao vs cocoa visit this link http://nourishmylife.wordpress.com/2013/04/24/raw-cacao-vs-cocoa/.

2 TBS Xylitol, Honey, or Pure 100% Maple Syrup (Aunt Jemima doesn't count)- I didn't have xylitol at home so I used maple syrup. For anyone using xylitol (people on Candida Clear or phase 1) it may need a little bit more.  Just do a little taste test to try it out first.

1/4 TBS of Cinnamon

 

 

Over medium heat mix the almond milk and cocoa/cacao powder. Let it heat up but not boil. I probably kept mine on the stove for 10 min total and stirred occasional. After it's nice and warm take it off the burner and let it sit. Add in your cinnamon and sweetener (xylitol, honey, or maple syrup) at this time and stir. The clumps of cocoa will continue to dissolve at this time. 

Let it sit for a couple minutes and stir occasionally. Then enjoy!! 

Pure deliciousness. 

Zucchini Lasagna! Only 4 ingredients

For those of you who are missing lasagna... There is hope! It's great for anyone on Candida Clear, those avoiding pasta for other reasons (in my case I get instantly bloated and gain 2 pounds the next day. Not kidding) or for anyone wanting just a healthier option.

All you need is 2 to 3 zucchinis, goat cheese, hamburger and pasta sauce. (The pasta sauce is a tricky one. I was at Kroger and only found one that didn't have sugar or some form of it as an ingredient. You will have more options at Whole Foods I would imagine but make sure to read the labels. I have a pic of what I got below. It wasn't the cheapest thing but it was my only option. Plus I didn't use all of it so you can use it on something else. Maybe the homemade noodles? Click the link for the recipe http://drcarolynmaxfield.blogspot.com/2013/06/homemade-noodles-only-4-ingredients.html)

First throw your hamburger in a skillet and cook until it browns. While cooking try to prevent it from clumping (so it has a crumble like consistency).  

While it's cooking you can work on the zucchini. If you have a mandolin use that to cut your zucchini in slices. I don't have one so I cut it lengthwise in as thin of slices as possible. Some I could cut the whole length while others I could only make it half the length. No matter how it's cut it all tastes the same. 

One thing I didn't do that I would do next time is pull the moisture out of the zucchini so when it's all cooked the lasagna wouldn't be as runny. You can do this by slicing your zucchini and sprinkle sea salt on one side of it and let it sit for 5 or 10 minutes while it 'sweats.' Dab up the water and the flip the zucchini over and repeat.

Now it's time to layer. I put my zucchini down first. It doesn't perfectly fit together and there will be some gaps but you get the picture. Next crumble goat cheese. Then add a layer of hamburger. Lastly pasta sauce. I made 2 layers of each. 

Bake for 25 to 30 min on 350. Before I took it out I crumbled more goat cheese on top and broiled it for a couple minutes. 

Take it out and enjoy! You may notice it is a little watery which is due to the zucchini. No big deal. Also mine fell all apart when I served it. Presentation is not my priority :) So if it doesn't maintain it's form like regular lasagna don't be alarmed. If it does... Tell me how you did it! 

Other things you could throw in it that I thought about after... Chopped up onions or garlic. Seasonings such as dried oregano or basil would have been good in it too. Any or all of the above would be perfect in the pasta sauce layer. 

Now go enjoy your 'lasagna' and don't feel bad if you eat 1/2 of the pan or more! And no bloaty stomach afterwards :) Yay! 

Layer 1

 

 

 

Layer 2 and 3

 

Layer 4 

 

 

Pasta Sauce

 

 

 

Hot Flashes

Hot flashes-- "Oh yeah you can't do anything about it.  It's normal for everyone my age to have them."  NOT TRUE.  NOT TRUE at all.  It may be true that that most people have them... but it doesn't make it NORMAL.  Guess what... there are all natural supplements that can help (without the need for hormone replacement therapy which throws your body out of whack anyways)!  I have seen this over and over and over.  Ask my mom.

Yes it is very common for women going through the big, awful, dreaded menopause however it does not have to be that way!  I remember traveling with my mom in the winter time... the windows were rolled down while we were all shivering and yelling for her to roll up the windows.  About 5 minutes into the windows being up... she would roll them back down.  Up, down, up, down.  I don't know how we all didn't catch colds from that or frost bite.  After getting her on a supplement regimen she is hot flash free.  It is not an over night process but it is something that can be done fairly quickly.  Also ask Lori.  She very rarely, if ever, has had a hot flash and she will be proud to tell you why. 

Hot flashes are a way to let you know that your hormone producing glands (thyroid, adrenals, ovaries, pituitary, hypothalamus) are out of sync.  When women go through menopause they rely on the adrenals to make the sex hormones (instead of the ovaries).  Guess what body part has been stressed all your life and now you are asking it to do just one more job... the adrenals! They are the 'stress' gland in the body and are supposed to help you cope and deal with stressors in your life.  However in our daily lives we have one pressure after another after another.  The adrenals have a right to be tired.  This is equivalent to asking your body to keep running and running without a break.  Your body would break down... just like many people's adrenal glands do.  When the body starts to rely on the (tired/sluggish) adrenals to make sex hormones symptoms start to occur. 

The liver also plays a huge role in the process too.  It is the major detox center (aka filter) in your body which is a huge job.  If it is even a little sluggish hormones back up that are supposed to be eliminated and all sorts of crazy things happen... mood swings, hot flashes, night sweats, anxiety, depression, etc. 

Your body is going through a change and anytime you personally go through a change there is always a transition period, right? So why not prepare your body ahead of time before the change occurs.  Or if you happen to be in the full swing of things and have any signs or issues (hot flashes or anything else) let us know.  Please don't be fooled that this is normal.  Let us help you with those 'changes' in life!

Cheap Fruit and Veggie Wash

One of the things I test for in the office is chemicals.  This is such a large category that it is virtually impossible to stay away from all chemicals and toxins in our environment.  We can only do our best to lighten the chemical burden we put in and on our body.  One easy way (that people may forget about) is to wash your fruits and veggies.  I think sometimes people are just so happy that they are eating all their fruits and veggies (which you should be!) and don't think about it.  Water just doesn't cut it anymore when washing your fruits/veggies because of all the chemicals and pesticides.  There are two things you can do... 1) buy all organic (yes this is ideal... but not always realistic.  I try to buy as much organic as possible but lets face it I don't get everything organic) and most importantly 2) you can wash off your fruits and veggies really well before you eat them. 

What I do at home is fill a squirt bottle with 1/4 (if that) of Bronner's unscented soap and the rest with water.  I take whatever fruit/veggie I am eating, give it a few squirts and rub the soap around and wash it all off.  The castile soap washes off very easily and doesn't leave a residue.  It also leaves whatever you are washing all squeaky clean.  It is a great idea to just keep your fruit/veggie spray out next to your hand soap (or you can the same stuff as your hand wash... I use the eucalyptus scented Bronner's as my hand soap but don't want all my food tasting like it).  Now go out there and wash off all your fruits and veggies and eat them them right up!  :)