Newsletter Archives > Monthly Health Newsletter: March 2017 Health Newsletter

March 2017 Health Newsletter

Current Articles

» Leftover Roast Chicken Soup with Roasted Vegetables
» A Better Outlook
» Genes vs. Lifestyle
» Recap of Seminars in January
» Chiropractic Care Is an Effective Alternative to Medicine
» Are Arthritis Sufferers Hesitating to Pursue Relief?
» Are Non-Chemical Methods Better for Treating Cancer Fatigue?

Leftover Roast Chicken Soup with Roasted Vegetables

Leftover Roast Chicken Soup with Roasted Vegetables


  •  2 garlic cloves, minced
  •  2 carrots, peeled and cubed
  •  1 cup butternut squash, peeled and cubed
  •  1 small sweet potato, peeled and cubed*
  •  ½ yellow onion, quartered
  •  2 tablespoons extra virgin olive oil
  •  4 cups chicken stock, store-bought or homemade
  •  2-3 cups leftover shredded chicken or 1 pound uncooked chicken breasts
  •  ¾ teaspoon dried parsley
  •  1 teaspoon sea salt
  •  ½ teaspoon dried thyme
  •  ½ teaspoon dried rosemary
  •  ¼ teaspoon dried oregano
  •  ¼ teaspoon cracked pepper
  •  1 cup water
  •  2 cups baby spinach

*For SCD, eliminate the sweet potato and increase the butternut squash to 2.5 cups


  1.  Preheat oven to 425 degrees F.
  2.  Toss the vegetables in the olive oil and sprinkle with salt and pepper. Roast for 20 minutes, until the vegetables are tender.
  3.  Meanwhile, bring the chicken stock to a simmer in a large stockpot. Add the chicken, herbs, and salt and pepper. Cover and cook while the vegetables are roasting, about 15 minutes. For raw chicken breasts, cook for about 45 minutes, until chicken is cooked through and tender enough to shred with a fork.
  4.  Add half the vegetables to the soup, and place the other half in a blender. Make sure to put all of the onions quarters into the blender. Puree the vegetables with the 1 cup of water.
  5.  Add the vegetable puree and baby spinach to the soup. Simmer for 5-10 minutes, until the spinach is wilted and the soup is hot.

Adjust seasonings to your taste.


Author: Danielle Walker
Copyright: Against All Grain 2017

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A Better Outlook

A Better Outlook - An excerpt

The outlook is not as gloomy as it might appear, however. We don’t need to be afraid of illness and disease. We are not the inevitable victims of vicious external pathogens waiting to strike us down at every grubby corner we may frequent. Our health is sustained by the dynamic interplay of our emotions - the way we think, act and feel - our structure - our posture and the physical condition in which we maintain our bodies - and our biochemistry - the way we use food and other nourishment to maintain our function. These are largely under our personal control. If we become unwell it is usually the result of the breakdown of this balance and the bacteria and viruses which proliferate are a secondary consequence of that breakdown. They may, in fact, have a vital function to perform in bringing things back to normal, for example, by scavenging and cleaning up unhealthy tissues.

So the next time you feel off-colour, don’t blame the bugs! Try instead to see where things may have gone wrong with your internal balancing process. Find the real cause of the disorder and see if you can, in some way, start correcting that. Seek ways to strengthen and sustain your own resilience and immunity.  And as you learn to do so you will begin to respect and understand the wonderful self-regulatory powers of your own body and mind.

Above all you will gain a confidence that can eradicate the leading cause of disease which is fear itself.



Author: R. Newman Turner, ND, DO, BAc
Copyright: 2011

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Genes vs. Lifestyle

Written by Kelly Brogan, M.D.

An Excerpt from Pathways To Family Wellness

During my medical training, I had one hour of nutrition education that essentially positioned food as caloric currency. Why would it matter if we were born with the diseases we would ultimately struggle with? In gene-based science, toxicant exposure, rest, nutrition, and relationships are clearly window dressing considerations.

With the completion of the human genome, however, we learned that we have fewer protein-coding genes than an earthworm. This means that the genes we thought made us who we are, don’t.

We had to go back to the drawing board. Where on earth does our seemingly infinite uniqueness come from? How are diseases manifesting if not genetically? And so, a new science, epigenetics, was born.

Epigenetics encompasses all that is beyond the genes. Epi actually means “above” and includes modulators, modifiers, and any influence on the expression of genes and even the possibility that nonhuman genes may play an expressive role in human physiology. It also refers to the portion of our genome (almost 99 percent) that was once pejoratively called “junk DNA,” and which Jeffery Bland, Ph.D., has nicknamed “genetic dark matter.”

This reflects a more modern understanding that only about 1 percent of diseases are truly genetic in nature—that is, due to a congenitally inherited and irreversible gene defect—and that we may very well have misunderstood our interpretation of these genes’ functions. The rest of our diseases are a function of lifestyle. In other  words, we create our experience, and determine our destiny.

As we embrace our agency in our own bodily experience, we must embrace complexity and take off the blinders of our “one gene/one ill/one pill” model of thinking. As you open your mind to this shift into a more ecological type of medicine—a more collaborative, communal, and connected type of medicine—revel in what this more beautiful science is showing us about our need to let go of what we once believed. The previous understanding has served us, but its time has passed.




Author: Kelly Brogan, M.D
Copyright: Kelly Brogan MD 2017

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Recap of Seminars in January

Recap of Seminars in January

by Dr. Chelsea

In the month of January, I was very fortunate to attend two seminars!!! First was a Dynamic Neuromuscular Stabilization: Yoga seminar with Martina Jezkova, MPT. In summary for all the yogi’s out there:

  •  Respect your body and your anatomy. Respect your barriers. Use props to honors these and create sensory motor closed chain feed back loops.
  •  All our movements are rooted in life. Create large deep rooted supports in your feet and hands. In your shoulders and hips there should be maximum surface area contact between joint surfaces and forces applied across the joints are symmetrically distributed. Spread your hands and feet have them growing roots into the ground.
  •  Use yoga to create space and elongation in the body.
  •  Pranayama involves awareness and conscious control of the breath, which facilitates optimal respiratory function in the lower, middle and upper chest. The intention is to achieve coordination of the diaphragm which will stabilize the spine.
  •  With breath awareness meditation naturally follows- turn your sight inside your body.
  •  Consider keeping your front and back parts of your body the same length. Keeping your diagram and pelvic floor parallel. Increase intraabdominal pressure here by hardening the cylinder of muscles in the abdominal wall, back, diaphragm and pelvic floor.
  •  For all back bends keep eccentric elongated contraction of your abdominal wall ALL the way through the motion.

The second course was a very family orientated one. Therefore, Jacey and John came with me. We started our day in a large group drinking adaptogen tea (Holy Basil or Spring Dragon Longevity tea will do) with goji berries. We set our intention for the day and chanted 108x affirmations. Examples of intentions: Feel free to say “No” today, express verbal gratitude to everyone we encounter, I am going to move slowly with purpose and meaning. Affirmation example: Relaxed I am within, I am strong, I am wealthy, I am healthy, I am great. I challenge us all to start our days with an intention, mediation, affirmation. And make this year the year to look after your health. No one else will do it for you. Take control: improve your nutrition, move your body, discover ways to deal with emotional stress and get adjusted! Have a vision for you life and set your goals. Health should be your number one goal!


- Dr. Chelsea





Author: Dr. Chelsea
Source: February 2017 Newsletter
Copyright: Power Health 2017

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Chiropractic Care Is an Effective Alternative to Medicine

When a person suffers from back pain, one of their first instincts may be to treat the issue with medication. While this can help in some cases, it rarely has the type of long-term effect that users would hope for. Add to this the fact that both over-the-counter and prescription medicines can cause bothersome side-effects, and it is easy to see why sufferers of back pain are seeking other options. A study published in Annals of the Rheumatic Diseases looked to measure the effect of drugs on spinal pain. Namely, the research was geared toward determining whether NSAIDs (non-steroid anti-inflammatory drugs) had any substantial impact on spinal pain. Not only were these drugs proven to be less-than-effective, they were found to increase a user’s risk of gastrointestinal disorders substantially. Since back pain is a very common type of disability, sufferers around the world have sought alternative ways to treat their condition. Chiropractic services are a non-invasive and non-chemical alternative option which people can use to treat their pain. In fact, millions of people visit chiropractors every year to pursue long-term solutions for their back pain. This can help a person get relief for their pain without subjecting themselves to, in certain cases, devastating side effects.

Source: Annals of the Rheumatic Diseases Online; Feb. 2, 2017.
Copyright: LLC 2017

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Are Arthritis Sufferers Hesitating to Pursue Relief?

Arthritis is a serious and frustrating condition that affects tens of millions. This type of ailment can make a person’s daily routine much more difficult than it should be. Those afflicted with arthritis may have trouble lifting things, and they may even be inhibited from being mobile without facing serious pain. According to the CDC, more than 54 million adults in the US suffer from arthritis. The total number of afflicted individuals has increased by about 20 percent over the past 15 years. Not only is the condition's widespread prevalence concerning to the medical industry, but the lack of attention given to arthritis' status as a serious disability is also alarming.  One of the main reasons that people may be holding off on pursuing solutions for this condition is that the way to handle it can sometimes result in more pain in the short-term. A healthy amount of physical activity has been proven to help reduce arthritis pain. However, since exercise can be painful for someone who is already suffering from arthritis, some people avoid it altogether.  Though movement can be difficult for a person with this type of disability, it can be used to help ease the severity of the issue. The growing number of sufferers indicates that people are holding off on pursuing relief, though doing so could benefit them in the long-term.

Source: CDC, online March 7, 2017.
Copyright: LLC 2017

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Are Non-Chemical Methods Better for Treating Cancer Fatigue?
Cancer patients deal with a number of symptoms as a result of their condition, one of which is fatigue. This type of issue can be debilitating and frustrating, which causes many people to seek out treatments. While medication is one of the first options most people consider, a study by The JAMA Network suggest other methods may be more effective. During a study involving over 11,500 cancer patients, the effects of drugs and exercise/psychotherapy were observed. In some cases, patients were given both. The results showed a 9 percent reduction in fatigue for those who used medication and a 26-30 percent reduction for those who exercised or received psychotherapy.   While the exact reasons that these methods seem to be more effective than drugs is not completely clear, experts do suggest that sufferers of cancer fatigue try these methods before opting for pharmaceutical solutions. While some types of exhaustion can be treated simply by getting more sleep, cancer fatigue is different. The study seemed to indicate that factors like the type of cancer had little effect on the results. The same can be said of the age and gender of the patients. While it has long been known that exercise and psychotherapy were effective in treating cancer fatigue, this study (which examined data from over 100 previous studies) indicates these methods may indeed be superior than medicinal options.

Source: JAMA Oncology, online March 2, 2017.
Copyright: LLC 2017

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