Gluten Free Apple Cider Cinnamon Quick Bread

It's been raining and when I say raining I mean torrential downpours with basement flooding and whole parking lots underwater. So we've been stuck inside and you know how I get when I'm locked up inside!

We went to Christ Apple Orchard in Elmwood IL a few weeks ago and are on the last dregs of our 2nd gallon of apple cider and I'm getting appled out with the huge bag of apples we picked. So I decided to use the last of the apple cider and some apples in a lovely apple cinnamon bread that I modified.

As you know, we've been dealing with some food allergies in our house including dairy, gluten, and yeast so I'm forever trying to find recipes that don't seem gluten free or dairy free but still smell, look, and taste amazing. So here ya go!

If you haven't cooked with gluten free recipes before there's a few things to keep in mind. #1 Always get the good flour and don't try to mix your own. I personally love Gluten Free Mama's Coconut Flour Blend because it is very smooth but it tends to soak up a bit more liquid since coconut flour is super absorb able so you'll have to play with adding more liquid to make it right. When I'm modifying recipes I tend to favor the Cup 4 Cup Gluten Free Flour which I buy in bulk on Amazon Prime because you can literally use it cup 4 cup in recipes so there's no guesswork and it doesn't tend to dry out as much as the Gluten Free Mama when baking over 40 minutes. It also rises and has a similar texture to regular flour so its much easier to trick your tastebuds into thinking its not gluten free.

Ok I'll shut up now... Here's the recipe

Bread Mix
1 1/2 cup Cup 4 Cup Gluten Free Flour
2 tsp baking powder
1/2 tsp salt
1 tsp cinnamon
1/2 tsp Five Spice Blend (I'm a bit of a spice freak but this is totally optional!)
1/2 cup butter (melted in microwave)
1/2 cup sugar
2 large eggs
1 1/2 tsp vanilla
2/3 cup apple cider
1/4 cup cream cheese or sour cream (to maintain some creamy texture)

Apple Mix
1 apple peeled and chopped into small chunks (any variety will do but I used a large Gala because that's what I had)
1/4 cup brown sugar
1 tsp cinnamon
pinch of nutmeg

Cinnamon Sugar Topping
1 tbsp sugar
1/4 tsp cinnamon
pinch nutmeg

1. Preheat your oven to 350 degrees because it is super easy and quick to put this "quick" bread together. Bad pun, I know right?!?
2. Mix the bread mix in a bowl.
3. In a separate bowl, mix the apple mix together.
4. Grease your loaf pan (it makes it much easier to get out and for it to not fall apart since gluten free flour doesn't tend to hold together since gluten is like glue and keeps it together)
5. Pour and spread HALF of the bread mix in the loaf pan.
6. Sprinkle HALF the apple mix on top.
7. Pour and spread the rest of the bread mix on top.
8. Sprinkle the rest of the apple mix on top.
9. Add that topping and you're ready to go in the oven.
10. Bake for 50-60 minutes until a knife comes out clean in center.

9 Essential Home Remedies for Summer

Summer ailments are such a bother but the great news is that you don't have to spend a lot of money to keep the family safe and healthy! I've got a few home remedies to share that you probably already have lying around the house!

1.) OUCH! I got a sunburn.
White vinegar is an essential for the kitchen, cleaning, and now your medicine cabinet too! It can help to ease the pain, ditch the itch, and prevent blisters from forming on areas of sunburn. I recommend applying with cotton ball or paper towel and soaking for about 10-15 minutes. You can also dab on some olive oil after the alcohol treatment to help that skin heal and bounce back faster with the Omega-3s that are essential for skin healing!

2.) My skin just looks OLD with all these sun or age spots!
Before you go to bed I recommend scrubbing with a lemon and loofah. (Don't do this in the morning because one of the extra compounds in lemon can darken when exposed to light.) The lemon's citric acid can help to exfoliate as it dissolves the darkened and dead skin cells. Lemons also have a healthy dose of Vitamin C to help prevent further skin damage and restore that baby soft skin.

3.) AHH! We itch all over from mosquitos!
Grab a banana and split it up with the family but save that peel! The inside of the banana peel can be rubbed and held down with a band-aid to help moisturize the skin and calm irritation. Lavender oil can also be used to counteract the mosquito venom so I'd dab a drop or two of that on there too.

4.) Swelling  injury or small cut?
Grab a green tea bag to reduce inflammation and stop the bleeding. Try freezing used tea bags for small and successful ice packs on the go!

5.) Poison Ivy in the Yard?
Prepare a spray of water and rubbing alcohol to spray on your skin before you head out into poison ivy infested areas. Rubbing alcohol can help prevent the oil from poison ivy from spreading over large areas and can help reduce exposure afterwards too. (I recommend a 1:2 ratio of rubbing alcohol to water)

6.) Yellowing Nails?
Soak those nails or dab them with a cotton ball that has been soaked in a peroxide/baking soda mixture. Used over time, this can reduce the yellow color of your nails, freshen your laundry, and whiten your teeth! (I recommend using 1 tbsp peroxide mixed with 2 tbsp of baking soda for a paste.)

7.) Unsightly Dry and Cracked Heels?
Soothe your tootsies with some crushed papaya by soaking them in a tub of papaya for 30 minutes. The enzymes can help soothe and remove the cracked or rough skin.

8.) Dry Lips and Dehydration?
Most of the time when you're lips are dry its a huge sign that you're dehydrated, however in the summer months it may also be partially due to sun exposure that is drying out those supple tissues. Try smoothing on olive oil a few times a day to hydrate and heal those lips.

9.) Dry and Sun Damaged Hair?
Rejuvinate it with the healthy fats in avocado. Use as a pre-wash treatment by applying smashed avocado for 30 minutes before your shower.

DIY All Natural Air Fresheners

There are toxic ingredients in the common aerosol and even wax air fresheners that are on the market today. Many of these harsh chemicals can trigger asthma or allergies and can lead to headaches. With the number of toxins in our home environment already, we need a natural alternative that won't break the bank or lead to health problems. I've got the solution so LISTEN UP!

Many of the staples you'd find in your kitchen can be used to brighten your home with delicious scents and even bring a unique blend to any holiday. For this project you'll need some mason jars, variety of herbs, spices, and citrus, and possibly some essential oils to mix for different scents!

Step 1:
To start with you'll need to figure out what scents you think will work best for your home. I've got some suggestions listed below and you can mix and match as much or as little as you want.

       Citrus/Fruits:     Lemon, Lime, Orange, Grapefruit, Cranberry, Strawberry

      Essential Oils/Extracts:     Eucalyptus oil, Almond oil or Almond extract, Vanilla extract, Spearmint oil

     Spices/Herbs:     Basil, Cilantro, Thyme, Rosemary, Pine sprigs, Bay leaves, ground or whole Nutmeg,  
                               ground Cinnamon or Cinnamon sticks, ground or whole Cloves, ground or whole
                               Allspice, Vanilla beans

    Suggested combos:     cilantro lime, lemon basil, lime mint, eucalyptus spearmint, orange cinnamon clove,
                                      pine clove allspice, eucalyptus vanilla, orange vanilla clove

Step 2:
Combine your ingredients. You'll usually want to use approximately 2 cups of citrus/fruit, 2-3 fresh herb sprigs, and 1 tsp of essential oils, extracts, or spices as a guideline but feel free to adjust quantities to mix up the flavor.

Step 3:
Fill the rest of the jar up with water.

Step 4:
Heat it up and let the smell permeate! There are many different ways to heat the mixture up depending on how large of an area you'd like the smell to fill as well as how long you'd like it to stick around. The best and quickest way to fill a large area is with steam from cooking it in a pot on the stove, but you'll really have to be careful that the water doesn't dry up. Some of the slower methods include a crockpot, candle warmer, or a ceramic/glass bowl with a tea light underneath. These are going to release slower smells and won't need constant "babysitting".

You can make them ahead of time and keep them in the fridge for quick use. You can reuse each of these mixtures approximately 2-3 times but you might need to add a few more ingredients to refresh the smell the 2nd or 3rd time around. Make sure to store them in the fridge when not in use.

Mumps Vaccination INCREASES Risk of the Disease

Many parents have heard rumors that vaccination is not as safe as the CDC claims and that it may not give children the protective benefits against the disease as they are led to believe. Couple that with the many reports of children developing autism, brain inflammation, and even death after routine vaccination and you can bet that parents want to find more current information and studies in children about vaccination.

I’d like to share some new and shocking information about mumps vaccination and how it has been linked to 94% HIGHER rates of mumps outbreaks in those vaccinated against the disease! The New England Journal of Medicine released a study in November 2012 that looked at a recent mumps outbreak in an orthodox Jewish community in the United States. The outbreak occurred June 2009 - June 2010 and included 3,502 children. Researchers looked at 1,648 clinical specimens confirming mumps and found that 89% of those who contracted the disease had been vaccinated at least twice for mumps and another 8% had received at least one dose of the mumps vaccination. That’s 97% of those vaccinated that contracted the disease while only 3% were unconfirmed as to having been vaccinated before.

This study shows that not only are vaccinated children at risk for developing the same disease they were vaccinated against, but they also have a HIGHER risk than unvaccinated children for developing the disease. Why is this you ask? Well children that have been vaccinated have been exposed to numerous toxins and heavy metals that are used inside of the vaccination to keep it stable and last longer on the shelf. These same chemicals will not only put their immune system at a disadvantage, but in numerous studies they have caused cancer development, nerve damage, and even led to autism and gastrointestinal symptoms.

So as parents, we really need to look into the benefit and risk ratios and look at the lack of research being done on these vaccinations in children before we condemn our children to being injected with chemicals that can have toxic effects and cause long term damage.

AlignLife prides itself on providing the most current and well researched evidence on the benefit and risk ratios of vaccination to parents. We provide you with the information necessary for you to make the most informed decision for your child. If you’d like more information about current research, refusal to vaccinate or alternative vaccination schedules, your rights as a parent when it comes to vaccination, or even more information on natural ways to boost immunity for your family, please contact your nearest AlignLife office. Visit our website at www.AlignLife.com

New Research: What Hormones are Responsible?

Many years ago it was proposed that increases in the pregnancy hormone relaxin was the major culprit of joint laxity that lead to many women with joint injuries during and even after pregnancy. In the 1980's this information spread like wild fire and it is now a known household "fact". Guess what, YOUR INFORMATION IS INCORRECT!

In 2003 Obstetrics and Gynecology released a study looking at the effects of hormones on joints during pregnancy. They found that increases in estrogen and progesterone were the culprits for the joint laxity and NOT the relaxin. This means that women can have joint laxity and be more susceptible to joint injuries when they are having hormone fluctuations such as happens with menstruation, menopause, and even hormone imbalance caused from medical conditions or environmental toxin exposure.

I tend to find this especially true in my female patient's spine and pelvis as they complain of more severe or frequent low back pain during or around menstruation times. The ligament and tendon tissue of our bodies differs in makeup depending on what joint it is located in and since hormones are systemic (throughout the whole body) this means that some joints in the body would respond differently to hormone increases associated with being a woman. In women with hormone imbalance specifically such as that created with menstruation (estrogen and progesterone increase), diabetes (insulin resistance can create estrogen dominance), polycystic ovarian syndrome (PCOS causes in-ovulation), and even estrogen only birth control, I tend to find an increase in overall joint laxity in most joints of the body and these women are more frequently at risk for joint injury and premature joint degeneration.

Do you know any women with joint laxity or frequent joint injuries? They most likely need some help in balancing their hormones and a combination of bone alignment and proactive prevention stretching aimed at improving joint alignment to decrease their risk for further injury. I'm providing FREE consultations in my office or on the phone for those that would like more information on how they can reduce their risk for injury. Give my office a call (309) 689-6200 to setup your consultation time today.

10 Healthy Halloween Treats

Halloween rolls around every year and children look forward to dressing up to Trick or Treat so they can amass piles of candy and chips. Many parents, including myself, wish there were healthier options that Trick or Treaters collected or healthier ways to cut down on the excessive sweets and snacks around this time of year. I want to assure you that there are a few great options your family can partake in to cut down on the sugars and help promote a healthier lifestyle in your community!!

Many dentists offer a candy buy back program where you can trade in Trick or Treat spoils for gifts and prizes. In Pekin, Dr. David Kuban will be giving kids $1 for every pound of candy they turn in with a 10 pound limit and he is planning on shipping that candy to troops over seas. He also has some pretty spiffy light up toothbrushes he is giving away as well. MapleShade Dental Group in Peoria and Dunlap are on their third year of the candy buy back program with no limit on how much can be traded in. In fact, last year they collected more than 500 pounds of candy from local Trick or Treaters!! So parents should definitely check out these options since many give away prizes for movie tickets, gaming cards, pizza coupons, and of course toothbrushes and toothpaste to cut down on cavities!! You can always do a candy trade in at your house as well in order to cut down on the candy consumed and trade the kids for a gift they've really been wanting to get their hands on!

So how can you set an example in your community? Try handing out healthier options than candy and chips to Trick or Treaters and make sure you spread the news to your neighbors so they get the memo that healthier options are better options for your neighborhood. I've listed 10 Healthier Halloween Treats below.

1.) Frozen yogurt sticks (this way they stay nice and cold for the rest of the night)
2.) Bags of Pumpkin Seeds
3.) Cereal or Granola Bars (check the label to make sure they aren't high in sugars)
4.) Carrot Sticks (there's many single serving options out there and you can always throw in a small thing of peanut butter for kids to dip them in since ranch wouldn't be feasible to keep from spoiling)
5.) String Cheese
6.) Popcorn Balls (don't opt for the caramel coated)
7.) Peanuts or Trail Mix (see if you can find one with dried fruit)
8.) Pretzels (try for those with sea salt)
9.) Sandwich crackers (not the best options but healthier than a mouthful of candy)
10.) Toothbrush (a great addition to the loot that will make kid's smiles a bit brighter)

Stay safe and healthy this Halloween! 

High Magnesium can Lower Blood Sugar

Obesity and diabetes rates are soaring in the United States and many Americans are finding it harder and harder to keep their blood sugar stable. Metformin and other diabetic medications are being given to individuals who are showing pre-diabetic and insulin resistance in an effort to slow the progression to Type 2 Diabetes. This is a huge concern because these medications can have debilitating side effects such as headaches, diarrhea, nausea, indigestion, and even vomiting which can severely impact the daily lives of these patients.

We need to find some natural options for these individuals that can help to restore normal blood sugar and decrease insulin response. I've already discussed in previous blogs how diet can play a huge role in not only how your body uses the food you eat, but also how most white flour products (breads, pasta, and processed or boxed foods) and processed sugars can also alter the way your metabolic hormones respond to the food you intake. My recommendations up to this point have been to increase water intake to half your body weight in ounces daily, get 8-10 servings of fruit and vegetables everyday, and to cut out or significantly reduce the amount of bread products and processed sugars you consume. For many of my patients I have also recommended Sugar Balance to help restore insulin response associated with syndrome X, obesity, and type 1 and 2 diabetes.

According to a recently published study from the Medical College of Qingdao University in China, high dosages of magnesium have been shown to significantly lower increased blood sugar, fasting blood glucose, and also increase the expression of insulin receptors on the pancreas and in skeletal muscle in Type 2 diabetic rat models. This study compared magnesium dosages of low (200mg) to medium (1000mg) to high (2000) daily. This is a huge step towards understanding the relationship of essential nutrients in regulating body processes and also introducing an additional mineral that should be evaluated in individuals with insulin resistance and diabetes.

So whats the big deal about magnesium? Well it's used by every organ in your body including the heart, muscles, and kidneys and it also helps to build bone and teeth strength. Approximately 90% of Americans are magnesium deficient and since most of us aren't eating our nuts and dark green leafy vegetables we are really lacking! So how can you make sure that you're getting enough magnesium? I usually find that many of my patients that are suffering from muscle cramping, spasms, and overall tightness are severely deficient in magnesium. I recommend you should start by talking to your doctor about taking a high quality and highly absorb able form of magnesium such as Triple-Mag to increase your magnesium intake. Since individuals vary in how much of a deficiency of magnesium they need, I usually recommend a nutritional consultation with our office by appointment or phone consultation on risk factors, dietary intake, and how to perform a magnesium calibration to make sure you're getting enough.

As a helpful guide to determine if you're magnesium deficient, I've listed common symptoms of magnesium deficiency below:

• Agitation
• Anxiety
• Restless Leg Syndrome
• Sleep disorders
• Irritability
• Nausea
• Vomiting
• Abnormal heart rhythms
• Low blood pressure
• confusion
• muscle spasm or weakness
• hyperventilation
• insomnia
• poor nail growth
• seizures

If you're concerned that many of these symptoms apply to you or that you're not getting enough magnesium, I highly recommend calling our office to schedule a phone consultation to determine risk factors, your dietary intake, and how much magnesium you truly need. Call 309-689-6200 to schedule your consultation with Dr. Andrea Schnowske today.

The Paleo 30 Day Challenge

Ladies and Gentlemen....On August 1st 2012, I am embarking on a 30 day Paleo Diet Challenge. I am going to eat nothing but Paleo approved meals which means I will be cutting out all processed sugars and white flour or wheat products from my diet for 30 days. We have been reading the book Paleo Solution here in the office and researching the effects of refined sugars and grains on our bodies. The results are in and eating refined sugars and grains have been harming our bodies by causing inflammation and leading to chronic diseases such as auto immune disorders, food sensitivity, sugar dysregulation, and hormone imbalance. If you haven't heard anything about the Paleo diet or the "caveman" diet or the hunter-gatherer diet as its also known, I highly recommend picking up this book, The Paleo Solution. It's a bit technical in some parts but really gets the point across about how refined sugars and carbs are affecting your health on a cellular level.

For others that are curious what this diet is really all about, the main idea is that we return to the diet of our ancestors who foraged off the land and had to keep moving to survive instead of setting up farms. They ate a diet full of protein and rich in seasonal fruits and vegetables. Their lives might not have been as long as ours, however they lived full lives with plenty of activity and traveling long distances to forage the land. This is the one part of our lives that is missing now, the movement part. Many of us sit at a desk or stand in one place on our feet all day and then return home to eat large meals and sit on the couch and watch TV. In addition, we eat a diet full of processed and refined carbs that cause us to pack on the pounds. In the wake of this change, we've seen droves of disease and metabolic disorders rise in astounding numbers in our population. I won't bore you with more details, but if this sounds eye opening to you I'd highly suggest you look more into "paleolithic diet" or "caveman diet" or "blueprint diet".

In the meantime I do want to share some family and kid friendly recipes, because the application is the hardest part in our society today. So below find a 2 year old approved breakfast compliments of my daughter Camryn and an easy crockpot dinner that will impress guest's palates.

In case you're wondering whats on her plate: Pork sausage cooked with fresh basil leaves and chopped garlic for the hair, 2 slices of ripen peaches for eyebrows, green grapes for eyes, nose, and earrings, and banana sliced for the mouth. Fried eggs or hardboiled eggs also work great for eyes.

Now for dinner: Cranberry Pork Roast

Ingredients: 1/2 cup to 1 cup all natural cranberry juice, 2 tbsp coconut flour, 1/2 cup golden raisins, 2-3 tbsp ground ginger, 2 tbsp dried mustard, 2 tbsp garlic powder or 4 sliced cloves, salt and pepper, 1/2 small lemon for garnish, 2-3 lb pork roast, and a crockpot. I also added some fresh basil leaves for a bit more flavor punch but it tastes great without as well.

Pour cranberry juice in bottom of crockpot until fills whole bottom about 1/2 inch. Wash and pat dry pork roast. Rub all spices into roast and place in center of crockpot. Sprinkle coconut flour and raisins over roast. Garnish with 2-3 thin lemon slices. Cook in crockpot on low 8 hours or high for 5 hours. Enjoy :)

The Truth about HPV Vaccination

Gardasil's HPV vaccine is being routinely given to our children, both girls and boys, in an effort to help our children become "one less" affected by cervical cancer. To date there is no proven statistics that this vaccination is preventing cervical cancer and the harmful side effects of the HPV vaccination have not been fully evaluated. In addition, this vaccination has no evidence that it would reduce the rate of cervical cancer any more than routine Pap smears. Why are you putting your children at risk when they can easily submit to Pap smears to check for cervix changes on a yearly basis?

This vaccination is now being mandated in certain states due to pharmaceutical lobbying to our legislation. This vaccine is also being sent to third world countries as well in an effort to reach out in effort for them to become "one less". Our current medical system is supposed to be evidence based and with current treatments showing promising results with treatment for conditions. Yet our current HPV vaccination methods leave much to be desired and have no evidence basis for mass vaccination of our children as a benefit for preventing cervical cancer.

In clinical trials and testing for the Gardasil HPV vaccine, a inferior HPV test was used to screen for cancer in those that received the vaccine. This same test only has a 57.6% success rate in identifying cervical cancer out of the 624 possible cancers to be detected. The National Cancer Institute used an inferior test in an effort to make their trials appear more successful when in fact they are on the payroll and helped create the HPV vaccination.  In addition, these same trials lumped saline and aluminum injections together as a placebo in an effort to increase side effects in the placebo group to again make trials appear more successful than separated statistics.

 In addition, these trials also tout that side effects are rare and most complaints are of a minimal nature of redness and pain around the injection site. However in one study 73.3% of the trial participants reported serious side effects from the vaccination. This statistic is staggeringly higher than "rare". Any side effects or medical conditions found after HPV vaccination need to be reported to the Vaccine Adverse Events Reporting System, VAERS, so that we can truly track the side effects and sheer numbers of adverse events being reported. Many of these conditions may not be diagnosed until months later and then not associated back to the vaccination, so please be mindful of new symptoms after HPV vaccination.

The most commonly reported reactions are pain, swelling, itching, bruising, redness at the injection site, headache, fever, nausea, dizziness, fainting, and vomiting. However more serious side effects that are less common include difficulty breathing or shortness of breath, hives or rash, swollen glands, joint pain, leg pain, chest pain, unusual tiredness, weakness, confusion, chills, achy muscles, difficulty keeping food down, seizures, and skin infection.  In addition, there have been reports of death, convulsions, paresthesia, paralysis, Guillain-Barre Syndrome, transverse myelitis, facial palsy, chronic fatigue syndrome, anaphylaxis, autoimmune disorders, deep vein thrombosis, pulmonary embolisms, and cervical cancer! In the three months between August and September 2011, adverse event reports for the HPV vaccination alone increased by 1000! Read more HPV statistics here.

So what can you do to protect yourself and your children from cervical cancer naturally?

1) Get a pap smear every year. Regular pap smears can detect cell changes before they progress to cervical cancer. Most women diagnosed with cervical cancer have either not had a pap smear before or haven't had one in the last five years.
2) Don't rely on a vaccination. These vaccinations not only have harmful side effects but they have not been proven to protect against all forms of cervical cancer. Pap smears and cervical screenings are still needed even after HPV vaccination.
3) Practice safe sex and responsibility. Condoms can lower your chances of getting HPV that can lead to cervical cancer and may also protect from certain forms of genital warts. However be mindful that HPV may reside on other areas that aren't covered by a condom, so be responsible by being faithful, limiting your number of sexual partners, and getting routine pap smears.
4) Keep your immune system strong. Make sure you're taking a multivitamin like Daily Balance that will ensure you're getting the essential vitamins and minerals your body needs. It's also a great idea to make sure that you're "good gut bacteria" are in balance to help prevent other harmful bacteria from getting a foot hold in your body. I recommend a good probiotic like Ultrabiotic. Please be sure to check with your doctor before taking supplements if you are on immune system lowering medications.
5) Support your nervous system. Your nervous system controls everything in your body and can help you respond quickly and efficiently to any foreign invaders or threats to your health. Your body has the ability to fight cancer every day if it is functioning properly which means that your nervous system is working at 100%. Not sure if you're nervous system is functioning at 100%? Check with your chiropractor as their main focus is on your nervous system and making sure that it is functioning properly!

Want more information about vaccines and the potential side effects and harm? Join me on August 22nd at 6pm at AlignLife 4812 N Sheridan Road in Peoria IL for a presentation about the Hidden Dangers of Vaccination.

5 Things You Need to Know Before You Go Barefoot

People are joining the barefoot movement everyday in an effort to end chronic pain and injuries sustained while active doing everything from running to hiking up a mountain. So why is this movement so popular? Is it because a Harvard Professor says "Barefoot is Best"? For some, yes. However I think this trend is beginning to truly grow due to the fact that people that have gone barefoot are beginning to learn the biomechanics behind how their bodies were designed to move and embracing it. Many barefoot researchers only look to the foot mechanics in an effort to tote that one type of foot strike is better than the other, however they are again ignoring the mechanics of how our bodies were designed to move together from the head to the feet. As a result their study findings have NOT been incredibly earth shattering because they are ignoring the rest of the leg and pelvis!

So let's take a quick tour of your pelvis and lower leg to see those biomechanics in action. While your leg bone is in fact connected to your hip bone, the biggest key to this articulation working how it was designed has to do with making sure that your hip and your pelvic floor muscles aren't too tight. When your hip flexors are too tight they tend to rotate the femur outward in that joint and can cause strain on the hip as well as causing rotation and buckling at the knee and ankle that can make you prone to injury in the hip, knee, and ankles. On the flip side of that coin when the pelvic floor muscles are too tight they tend to tilt the pelvis forward which will put excessive stress on the low back to cause injury, pain, and even degenerative conditions that can lead to vertebral fractures. Scary right? Guess what, your solution to this is in #3 so keep reading!

In order to have a neutral position while walking or running, the knee joint should be facing forward with no rotation of the femur. How do you check this? Well by having someone help you find your knee pits! (Yes, its true you have a second set of pits that you haven't been paying attention to.) I'll refer to my best friend Katy Bowman for a quick video on how to find your knee pit and fix the rotation. Check out the video in #4.

I'm going to talk about foot strike pattern now to introduce the concept of how your foot should be striking depending on what activity you are doing. For example, I've heard many runners say that you should land on your heel while running and other say that's all wrong and you should land on your forefoot. So who is correct? Well is depends on what activity you are doing and there are also variables from person to person when it comes to running as well. So before we run, let's walk a bit while I show you the normal foot strike pattern for walking. Check out the picture below for the three phases of gait. Contact is the heel strike, midstance is the flattening of the foot, and propulsive is the toe push off to get you moving again. This is all find and dandy, but what's the issue for most people? Due to restrictive footware, heels, and slip on clogs or flip flops most people don't get the full motion in the joints of the foot and they usually stop at midstance before picking up their foot to begin the gait cycle again. This can lead to pain in the bottom of the foot and toes, degeneration in the joints, weak intrinsic muscles of the foot, and even knee pain. Check out tip #3 below for some tips on fixing your walking gait.

So what about running you say? There is an ongoing argument between biomechanists, running enthusiasts, and scientists that gait pattern shouldn't change with running. Some recent studies have looked at shock and forces of impact on joints with heel landing and forefoot landing during the contact phase. They found that more force is transferred into the foot, ankle, and even up to the knee with heel strike during running than with forefoot landing. Their argument stands that "proper" running technique should begin with minimalist shoes so runners land on their forefoot for more cushion and less shock transfer into the foot and knee. Read more on Harvard's Daniel Lieberman's foot strike study here. Another study conducted by Dr. Lieberman looked at running injuries and how they compared between heel strike and forefoot strike gait patterns during running. Over the course of a few years he looked at injury patterns of 52 NCAA cross country runners and found that those with a heel strike running pattern were injured at twice the rate of the those with the forefoot strike running pattern. This statistic may lean people to view heel strike as a downfall in runners, however the study completely avoided analysis of anything from the ankle up in the comparison in these athletes. 

I think that further study and comparisons are needed in injury rates and alignment between ankle, knee, and hips due to the fact that rotation at any of these levels can put unnecessary torsion not only on the joints of the pelvis and lower leg but also lead to chronic re-injury rates in this same population. I think the debate will go on, but I think those that have jumped into the barefoot phenomenon need to look at bone structure and basic biomechanics of the body before touting that one strike pattern is better for the next. Check out #5 for more info.

If you are still confused what I am talking about, don't worry I'll still give you some info on what to know before jumping on the barefoot bandwagon. Check out the rest below.

**Do not begin an exercise program before consulting your doctor. If any of the exercises or tips in the numbers below cause pain, discontinue them immediately and consult with your doctor.**


1) You need to condition your body for barefoot. Yes that is correct. You can't just wake up one morning after wearing hard soled shoes for 20 years that allow for no foot flexibility or movement and just strap on a pair of minimalist shoes with no support and total flexibility. You will need to do some stretches to prepare the feet and joints for flexibility and some strengthening for your muscles of the foot and ankle to be able to support your weight while walking. Need some tips? Check out vibram's website for the foot training program. Check out some of the other stretches and tips below for more ways to prepare your body for barefoot.

2) Don't be surprised if your legs, knees, ankles, or feet are a bit sore after a long walk. These muscles aren't used to being relied on while walking and you just gave them the workout of a lifetime. I recommend beginning your barefoot walking regime on softer surfaces like grass or dirt rather than cement. Many runners have been getting shin splits and stress fractures due to minimalist shoes due to the fact that the shock is transferring up their shins from the cement and the muscles are causing excessive strain and pressure on their insertion points on the bones. This is due to the fact that they aren't starting slow and conditioning their body for barefoot.

3) Stretching the muscles of the hip and pelvis are essential. There are three main stretches that can be done daily to help stretch these muscles out in order to support a more biomechanically "correct" posture. These stretches are designed to target the problem areas for most, however if you're experiencing pain or tightness in other areas please consult with your doctor. The first is the butterfly that will open up your pelvis and give a little stretch to the inside leg and pelvic floor. The second is the pelvic tilt which will help train your body to knowing where correct pelvic posture is and also strengthen the abdominal core. Obviously you'll have a bit more tissue that Mr. Skeleton in the pelvic tilt picture, but you'll need to tense your abs to tilt that pelvis backward and you may notice the arch in your low back will disappear when you tilt the pelvis. The third is the forward lunge which will stretch the front of the hip and thigh. Notice that his body is upright and his knee doesn't extend forward over his foot.

4) Find your knee pits and get them aligned! Correctly aligned knee pits will allow for your knees to bend correctly and lead to less knee injury and degenerative joint disease Watch the short video below to learn how to be a pro.

5) Adjust your foot strike pattern while walking. Based on the paragraph above I introduced the concept of three steps in the gait cycle. Most Americans and even Europeans don't use the joints under the ball of their foot and as a result get a lot of pain. So what I recommend is to practicing walking barefoot through the three steps of gait a minimum of 2 hours everyday and 4 hours if you walk in heels. This means that you are going to have to bend your foot while walking to push off with your toes.

Fibromyalgia and muscle cramping is linked to a deficiency in this nutrient...

Are you suffering from anxiety? Having muscle spasms or cramping? Having trouble getting to sleep or staying asleep? You are not alone. In fact, 70% of Americans are not getting enough of this essential mineral and only 20% of Americans are getting even half of their daily value. What is this mineral? Magnesium!


Magnesium is essential for a properly functioning nervous system including nerve conduction and electrolyte balances. Magnesium is also necessary for proper muscle function as it's the body's natural muscle relaxant. Low magnesium has also been associated with personality changes and depression. Magnesium is responsible for over 300 enzyme reactions in the body and is also needed for proper blood coagulation, energy production, bone and cell formation, and nutrient absorption.


How do you know if you're deficient? Not by a blood test! Only 1% of the body's magnesium is found in the blood and only .3% is found in the blood serum, so a blood test will not identify a magnesium deficiency. In fact, magnesium deficiency may actually show up as a calcium deficiency since they complement each other in the body. If your doctor has recommended you take a calcium supplement, you need to take magnesium supplement with it. Low magnesium coupled with high calcium intake will actually lead to calcification of the heart, arteries, and other organs which can put you at risk for many other health conditions. The best ratio to guide yourself by is a 1:1 calcium to magnesium ratio. However, make sure you're not using a supplement with only magnesium oxide in it, as this form of magnesium isn't absorbed efficiently and is really a waste of your money. Here's a great product with three different and very absorbing forms of magnesium, Triple Mag.


What are some risk factors for magnesium deficiency?


1) Drinking dark colored carbonated beverages. The phosphates contained in dark beverages bind with magnesium in the body to reduce your magnesium levels.
2) Eating or drinking highly sugary products including those with artificial sugar. Refined sugar has no magnesium and actually causes your body to excrete magnesium through the kidneys. In addition, these products also strip your body of many other highly essential nutrients and can leave you at risk for many health problems.
3) Drinking caffeinated beverages. Caffeine works similarly to refined sugar in that it causes the kidneys to excrete magnesium.
4) Drinking alcoholic beverages. Alcohol also increases kidney excretion of magnesium. Alcohol also tends to lower the efficiency of your digestive tract and lower Vitamin D levels which can further lower magnesium levels. 
5) Taking diuretics, heart medications, asthma medication, birth control pills, or estrogen replacement therapy. These medications will also increase magnesium excretion through the kidneys.
6) Excessive stress in your life whether from physical, emotional, or psychological stressors. Stressful conditions cause the body to use more magnesium and a lack of magnesium tends to make stress responses more severe. The hormones associated with stress, adrenaline and cortisol, were also associated with magnesium deficiency.
7) Do you have GI or digestive issues? Many issues with magnesium deficiency arise from an improperly functioning digestive tract. If your "good" intestinal bacteria aren't at the proper levels and you're not eating a diet to make them thrive you're putting yourself at risk for many other nutrient deficiencies. A probiotic with numerous strains of intestinal bacteria can help solve this problem along with a diet rich in fruits and vegetables. I recommend Ultrabiotic or Pedia biotic for children.
8) Are you over 55? Older adults are particularly susceptible to lower magnesium levels due to lower diet levels of calcium, decreased absorption in the kidneys and GI tract due to aging, and stress levels.


Need some guidance? Call my office to setup a nutritional consultation in the office or on the phone 309-689-6200.

Why your diet is failing you...

Have you been yo-yoing between diets only to find yourself gaining the weight back after you return to normal eating? Do you drop weight quickly in the first week of your diet and then plateau? Do you find yourself exhausted and craving foods your whole diet? Then you're doing it wrong! Many diet choices today have dire consequences for your body metabolism and your blood sugar especially if  you are eliminating carbs altogether or limiting yourself to a select number of calories per day. Today I'm going to share with you how your body actually uses the food you eat and some common misconceptions about dieting. I'll also give you some healthy options to start losing weight and changing your metabolism for smarter food choices that automatically melt the weight off.

Diet myth #1: Eat less calories. 
Your body is designed to use the calories you eat, however when we eat less calories our bodies actually adapt. Dieters have long used the mentality that when we eat less calories our bodies will break down fat and we will thus lose weight. However, what most people don't realize is that your body metabolism adjusts to the amount of calories you take in. So when you starve yourself by eating a very low calorie diet, your metabolism will slow down naturally. For example, if your normal metabolism burns 2000 calories per day and you start eating 1000 calories per day then your body's metabolism will adjust to burn only 1000 calories per day.

Diet myth #2: Don't eat carbohydrates.
When you think of carbs do you think of breads and pastas only? Well then you're wrong! All fruits and vegetables are actually made of carbohydrates and they also supply nutrients and minerals that are needed for every day body function. When you eat fruits and vegetables they get partially digested until they travel to your small intestines where the "good" bacteria are able to break them down and use them to speed your digestive tract along. The "good" bacteria in your intestines (about 5 pounds worth) need carbohydrates to survive and thrive in your intestines and a small portion of carbohydrates are also used in your brain. Most of the fuel your body itself uses and needs is actually contained in protein but carbohydrates from fruits and vegetables are needed for a healthy digestive tract and a healthy immune system as well.

Diet myth #3: Eat smaller portions of protein.
Like I just mentioned in #2, your body needs mostly protein to survive, so we need to make sure we are getting enough. Your body tends to break down muscle before fat, especially if you're not using your muscles enough. This can lead to weight loss (muscle tends to weigh more than fat) but when you're losing muscle your metabolism will also drop. The more muscle you have, the more calories you will burn everyday. So if you're not eating enough protein, you're going to breakdown muscle and lower your metabolism which will set  you up for weight loss failure. As a general rule, most women need to aim for 4 servings of protein everyday and men should aim for 5 servings of protein per day.

So how can you change these myths?
1.) Eat smarter calories. Don't pig out on junk food and sugary drinks, but aim for 4 to 5 servings of protein daily with plenty of fruit and vegetable sources of carbohydrates.
2.) Fill up on carbohydrates. Fruit and vegetable sources of carbohydrates will actually swell with water and fill you up faster and keep you full longer than starchy pastas and breads.
3.) Eat enough protein. Your body needs protein and your calorie burning muscles are made of it. Eat enough so you don't lose muscle but burn fat instead! Women should aim for 4 servings daily and men for 5, but if you're active you need to add at least 1 more serving of protein daily.
4.) Move your muscles! Move those muscles to raise your metabolism and burn off the calories you eat plus the energy stored in your fat. Weight resistance exercise is best to build muscles and keep your bones strong, but if your bones are frail or you haven't exercised in awhile then start slow. Try walking with weights on your ankles and wrists and graduate to jogging with them. Arrange for a family hike and picnic to get everyone involved and moving.

If you're suffering any pain while exercising or moving you should check with a doctor. Chiropractors are a great solution for those with muscle strains and stiffness that are preventing people from getting the exercise they need or enjoying the activities they love. As an added bonus, most chiropractors can get you in the office within a day or two for treatment so you can return to living well faster.

Family Road Trip Survival Tips...

I don't know how many of you plan to take road trips with the whole family this summer, but for those of you  that are I feel your pain. Even though a family vacation can be the ticket to building better bonds with teenagers and getting siblings to see eye to eye, when you've got a few hours stuck in the car together with a few extra back seat drivers or siblings that can't stop annoying one another it can really try your patience.

So how can you shorten the hours and frustration?

1.) Plan your route a few days before and make sure to check online for road construction updates so you don't get stuck in a jam. Most state departments of transportation list upcoming road construction projects and alternative suggested routes.
2.) Plan for a few stops to get out and stretch your legs. It's good to get out and walk around plus it give you a break from the hectic and anxiety associated with traffic jams. My personal favorites to stop at include Cracker Barrel and rest areas with playgrounds and sightseeing. Cracker Barrel is a store and a restaurant that has plenty to see between the knick knacks on the wall and country styled toys and fashion wear. As an added plus many of them carry audio books that you can purchase and return with a $3.49 fee/week rental deduction. Many rest areas have hiking trails, places for sightseeing, and grill/picnic areas for strategically planned road trip breaks or impromptu meals.
3.) Bring plenty of water. About 80% of Americans are already dehydrated and being exposed to sunlight while traveling in the car doesn't help. Bring at least one water bottle per person for every 2 hours in the car. You may think the added fluids will increase rest stops but sometimes that is a good way to keep everyone sane during a long drive.
4.) Bring low sugar snacks. Bring a small cooler with ice over drinks to keep everything chilled. Aim for fruits, chocolate chip free snacks, and cheese. This will ensure there's no sugar rushes from screaming passengers or whining siblings who are victims of annoyance and boredom.
5.) Bring a magic bag of tricks. I know this sounds clique but everyone needs Mary Poppin's carpet bag on a road trip. This bag should be filled with car game ideas, decks of cards, travel games, books,  a fun CD or two rented from the library, and maybe even a family movie rental if you have a portable DVD player or laptop for the road. Don't let the kids see all the tricks at once! Pull an item out of the bag once an hour or more often if they are bored and getting rowdy. They'll get something new to focus on and it'll be a surprise they're looking forward to.
6.) Bring extra layers for everyone.Odds are not everyone in the car can agree on interior temperature and rather than having fingers and toes freeze due to an A/C disagreement just make sure to bring a light jacket and a pair of socks to cover your toes in this situation. A few light fleece blankets wouldn't hurt in this situation either.
7.)Make sure to get plenty of rest before the drive as sleep deprivation can set you up for a car accident that can put a huge damper on plans.
8.) Make sure your cell phone is fully charged and bring a car charger in case of emergency.
9.) Don't forget to pack a small first aid kit and sunscreen as boo-boos, bug bites, and burns are frequent occurrences when you're away from home and don't have these things on hand.
10.) Plan road trips around children's nap schedules. This ensures they'll be snoozing shortly after you hit the road and will give you a chance to get on the long stretch of the trip.

Lower your risk for stroke with a simple vitamin...

Stroke is the third leading cause of death in the US and is responsible for the deaths of 140,000 people every year. Many of these cases are caused by years of a sedentary lifestyle and poor diet choices that are in most cases preventable! Those suffering from the effects of stroke usually have long term disabilities that lower their quality of life and can make mobility an issue. This decreased mobility can cause or even contribute to other health conditions such as osteoporosis, osteoarthritis, degenerative disc and joint disease, and many others. Since 3 out of 4 stroke sufferers are over the age of 65 and already suffering from the beginning stages of these diseases, this issue can be very concerning. The good news is that studies have shown lowering levels of an amino acid called homocysteine can decrease your risk for stroke.

Studies on homocysteine have shown that a broad spectrum of B vitamins can lower their levels in the blood.  Since many of us don't eat the green vegetables such as broccoli, kale, cauliflower, almonds, or leafy greens that contain these vitamins and the vegetables we do eat have lower vitamin counts, most of us aren't getting enough B vitamins in our diet! So where can you get the vitamin B that you need? Supplementation seems to be our only option to really get the amounts we need since 80% of Americans aren't getting the recommended 5-7 servings of fruits and vegetables every day. According to a US Government study of 21,000 people, not one person was getting all of the recommended daily allowance (RDA) of vitamins and mineral.

In the 1980's the American Medical Association said that no one needed a multivitamin but due to new research in 2002 their policy changed and they are touting that everyone needs a multivitamin in order to receive the essential nutrients our bodies need to function properly. They have claimed that getting the right nutrients can help prevent chronic diseases such as heart disease, cancer, and even osteoporosis. Read more about why to take a multivitamin.

So how do you chose a multivitamin? Well since supplements are not regulated in the US, you must be very careful about selecting a product that doesn't contain harmful ingredients such as lead, mercury, or copper. Read more about dangerous ingredients in multivitamins. Many of these dangerous ingredients may be present in the multivitamin you are taking every day due to poor quality control and can lead to health problems such as ADD, decreased brain function, and even metabolic concerns. In addition, you should be careful about selecting cheap products off the shelf because the content is most often the cheapest ingredients that aren't going to be effectively absorbed in your body and you are literally going to be flushing your money down the drain.

So what can you do to lower your risk for stroke and make sure you're getting the nutrients you need?

1) Eat a diet rich in lean meats and a range of colors of  fruits and vegetables. This will ensure you get a broad spectrum of nutrients and vitamins and it will lower your bodies pH for even more chronic disease prevention. Read more about pH here.

2) Take a high quality multivitamin everyday. I recommend Daily Balance for adults or Pedia Balance for children due to the full label disclosure, high quality control measures, and product guarantee.


3) If you're low on energy or have a family or personal history of heart disease, talk to your doctor about beginning to add a broad spectrum B vitamin in addition to your multivitamin. Active B is a great sublingual tablet for maximum absorption.

4) Drink plenty of water. 75% of us are dehydrated which can slow function in our bodies and starve our cells of the water they need. In addition water can help to lubricate your joints and muscles to help speed healing and reduce pain.

5) Get up and move. Movement and exercise can also lower your risk for chronic disease. If you're in too much pain to exercise you need to talk with a doctor. AlignLife offers same day consultations for those interested in relieving pain so they can return to an active and healthy lifestyle. Call 309-689-6200 to schedule your appointment today.

Are you eating enough of these every day?

If you're not getting enough of these every day then you are putting your body at risk for chronic diseases, stroke, and even cardiovascular disease. I addition you may be starving your body of the essential nutrients and vitamins your body needs to function at 100%. So what are "these" and how do you know if you're getting enough?

Well fruits and vegetables of course! We all know that getting the right nutrition in our bodies is essential for their optimal function, but did you know that it also aids with digestion and even lowering your "bad" LDL cholesterol? Fruits and vegetables provide a rich source of fiber in our diet that can help to speed along the digestive tract so we have regular bowel movements and along the way they pick up excess cholesterol and harmful substances that can cause cancer in our bowel. These fruits and vegetables also supply many nutrient enzymes we need to aid in our digestion, so if you have irritable bowel syndrome, crohn's disease, or even celiac making sure you're getting your daily serving of fruits and vegetables can really pull though in a punch of an attack!

So much is enough? Well the American Medical Association recommends at least 5 servings of a variety of fruits and vegetables every day. However about 70% of Americans aren't getting the recommended amount and may be putting their health and bodies at risk because of it. The AMA recommendation doesn't take into consideration the age, calorie intake, or even the stage of development for this recommendation, so a better guide would be:

Children 2-6 years of age, less active women, and older adults should be getting about 1200 calories/day and should be advised to have 2 servings of fruit and 3 servings of vegetables everyday. In contrast, most men, active women, teen girls, and older children should be consuming about 2200 calories/day and should be getting 3 servings of fruit and 4 servings of vegetables. Active men and teen boys should aim for 2800 calories/day and should be consuming 4 servings of fruit and 5 servings of vegetables every day.

So how can you make sure you're family is getting how much they need?

1) Plan your meals for the week so that you make sure you have a good variety of fruits and vegetables for your family to chose from when it comes to meal or snack time.
2) Make sure you're utilizing a variety of colors when you head to the grocery store or farmer's market. Even better, bring the whole family to the store or farmer's market because children that pick out their fruits and vegetables tend to be more likely to eat them!
3) When it comes down to it 100% fruit juice that is NOT from concentrate can be a great source of your daily servings that is fast, easy and can be mixed together for different tastes.
4) Encourage yourself and your family to reach for fruit at snack time or before sports activities because it'll bring them closer to their daily recommendation plus it will provide some extra energy to kick start their bodies.
5) Try a greens supplement to help kick start your daily intake and put your mind at ease throughout the day. Absolute Greens has a fresh minty taste that is sure to please.
6) Try some new recipes or put a spin on salad by adding colorful fruits and vegetables to please the eye and the stomach. See some great recipes below.

Strawberry Crunch Salad: Toss some salad together with chopped grilled chicken, sliced strawberries, walnuts, and feta cheese and drizzle with raspberry vinaigrette for a summer twist that will sure to please.
Tomato and Basil Finger Sandwiches
Roasted Corn with Shallot Vinaigrette
Tropical Cucumber Salad
Grilled Chicken Polenta with Blackberry Nectarine Salsa
Peach and Berry Cobbler
Melon and Apple Granita

How to protect your skin this summer...

Skin cancer statistics are everywhere and sunscreen advertisements have new restrictions this year.  These restrictions include testing for sunscreens labeled as broad spectrum and doing away with label terms such as "sweat-proof", "water-proof", and "sun-block". In addition sunblocks can no longer state that they have over 50 SPF or that they can protect for over two hours without application since heat exposure from sun will deactivate the active ingredients. Everyone knows that you need to wear sunscreen to protect yourself from burning in the sun and thus from skin cancer, however many don't know that studies have shown that medium sun exposure without burning will actually DECREASE your risk of melanoma, a specific kind of skin cancer. Here's a chart of skin cancer trends in the US over the years. 

There are two different types of sun rays to protect yourself from, UVA and UVB. UVA makes up about 95% of sun rays throughout the day and causes damage to the underlying skin layers. It is also thought to be the culprit for premature aging. UVB rays are responsible for helping your skin to produce the Vitamin D your body needs but they are usually low in the morning and evening but high at midday. But at any part of the day UVA rays are at high levels and usually constant so you have to be careful about getting your Vitamin D.

So what's the big deal about Vitamin D? Vitamin D supports your cardiovascular, bone, teeth, and immune system health. It also promotes healthy cholesterol and blood pressure levels. Vitamin D deficiency has been implicated in memory loss and learning disorders and many other health conditions. Read more here. In order to make sure you're getting enough Vitamin D you need these key ingredients: magnesium, vitamin K, vitamin A, zinc, and boron. If you don't have enough it may put you at risk for Vitamin D deficiency or disuse of Vitamin D in your body.

Many people rely on sunscreen to help combat damaging rays, however they don't realize that there are plenty of chemicals in the formulas they are applying on their skin and if they aren't getting sun exposure without sunscreen they can be blocking 99% of their natural vitamin D production. Many of these chemicals in sunscreen have been linked to cancers and other damaging health concerns. For example, octyl methoxycinnamate or OMC has been found to kill the cells of mice even at low levels while butyl methoxydibenzoylmethane has also shown toxic properties. Check your sunscreen labels for methoxy formulas, parabens, any form of salicyclates, or any form of benzone. These are questionable ingredients that can cause harm to your skin, coral reefs, and our water system.

 So what can you do to protect yourself and your family from skin cancer while making sure you're getting the Vitamin D you need?

1) Get 10-30 minutes of sunlight exposure without sunscreen two to three time per week in order for your skin to get exposure to produce vitamin D. Start out aiming for 10 minutes if you have pale or easy burning skin or in the beginning of summer. Aim for 30 if you have darker or olive colored skin that takes awhile to burn.

2) Check the label on your sunscreen even if it says its "natural" and make sure to apply it regularly while outside. Check labels for methoxy formulas, parabens, any form of salicyclates, or any form of benzone which can cause damage to your skin. Safe alternatives include zinc oxide and titanium dioxide.

3) Try to stay in the shade when the sun is directly overhead as the rays are most powerful at this point and can cause damage even if you're wearing sunscreen.

4) Wear wide brimmed hats and clothing that covers a lot of skin if you're going to be outside for a long period of time so that you can limit your skin and sunscreen exposure. White has long been toted to help to reflect rays however if the weave is open and you can see light through it the protection will be lacking.

5) Store sunscreen in a cool place as heat or sun exposure to the bottle may actually deactivate the ingredients and make it less effective.

6) Read the lables on your pills as many can increase the effects of UVA rays. Many medications such as ibruprofen, naproxen, certain antibiotics, birth control, and diuretics can cause your skin to burn easier. If you need a pain killer opt for a natural alternative such as Pain-X.

7) Don't forget to protect your pets! Make sure they stay in the shade and have plenty of water. Also look for symptoms of sunburn such as redness or tenderness of skin and cracking on the ears or loss of fur.

Note: If you do get burned, safe and effective ways to cool the skin after a burn include cool water, witch hazel, and aloe vera gel. There are aerosols and sprays available if your skin does burn and is hard to touch.

Is the answer to use more chemicals on our food?

Genetically modified (GMO) foods have been in use in the United States for almost twenty years and are a substantial part of the crops that we consume on a daily basis. They were originally created to increase farmer's crop yield so that we could feed more people including world wide use for those with food shortages. They were also created to have a tolerance to pesticides and a resistance against cold, disease, and draught conditions. Moreover scientists have also been working on discovering a way in which to place vaccines inside of crops so they could be shipped overseas while not having the special storage considerations needed for many vaccines.  When they were first introduced, it was discussed that there was potential for harmful human side effects, environmental factors such as disturbances to wild life and insect populations, and super weeds and gene spreading to non GMO crops resulting from cross breeding.

So what are GMO foods?
The genetic code for many of our crops including corn, soybeans, tomatoes, canola, papaya, zucchini, rice and cotton have been broken apart by scientists and a small portion of genetic code from another species such as fish, soil bacteria, and even other plants are inserted in the crop's gene. This results in the crop having certain characteristics that are wanted such as no bruising in tomatoes, common crop disease resistance, or pesticide tolerance. Check out the video below for more information.

How prevalent are GMO foods?
According to the United States Department of Agriculture, 94% of all US soybeans, 88% of corn, and 90% of cotton. Read more here.


Have they helped?
Numerous studies have shown that in fact crop yields have NOT INCREASED. The tolerance and resistance have held, but the environment and the potentials we were trying to protect against have adapted and mutated.


How did they propose to prevent this?
Long term studies on human side effects, environmental side effects, and sterile crops to prevent cross breeding.

Did any of this come true?
In the US there are three different agencies that are regulating these products including the Food and Drug Administration (FDA), Environmental Protection Agency (EPA), and the United States Department of Agriculture (USDA). The EPA is responsible for monitoring the environment, the USDA is responsible for finding out if its safe to grow, and the FDA whether its safe to eat. The FDA has ruled that GMO food is substantially equivalent to unmodified "natural" food and thus does not need to be regulated. What do they mean by substantially equivalent? They mean that the GMO food or food product has the same use and characteristics of earlier food that has passed FDA standards or that the different characteristics is as safe as the previous food with no new safety issues and thus NO ADDITIONAL SAFETY INSPECTIONS ARE REQUIRED. 


Monsanto, the GMO mega company with ties to the pharmaceutical industry as well, in an open letter from Monsanto CEO Robert Shapiro to Rockefeller Foundation President Gordon Conway that it would not pursue technology to render seeds sterile. 


What is the big deal?
Dr. Arpad Pusztai, a world authority on plant lectins, did some research on GMO potato plants and rats. He found that those that ingested the GMO potatoes had significant weight changes and immune response changes. The Rowett Institute also announced the study findings on the GMO jackbean plant with ConA and the toxic effects that it produced. Independent environmental studies have found effects on monarch butterfly caterpillar deaths after eating GMO soybeans as well as other studies finding toxic and other harmful environmental effects. Critics have attempted to discredit these studies and say the science and experiments used to obtain these results were flawed.

The controversy and pressure has also led Gerber baby food to stop using GMO corn and soy in their baby food. Many other companies have also felt pressure and a few months ago Kashi food was also targeted for using GMO in their "all natural" products. They are still feeling the pressure from that one!

Many crops of farmers not using GMO crops have been cross contaminated and there are now the super weeds that are pesticide resistant. They are further contributing to a decreased crop yield. The solution is now to use more pesticides and herbicides and multiple types of pesticides to our food to protect us. The agricultural industry is also pushing for deregulation of 2,4-D, the highly toxic chemical component formerly used in Agent Orange in the Vietnam War that was responsible for the maiming or death of 400,000 people and the birth defects of 500,000 children born after the war. Read more here.

What can you do?
1) Talk to your legislators and voice your concerns.
2) Do research on the companies you are buying your products from and read labels. 
3) Buy organic. It can make a difference in your life and your families.
4) Start a vegetable garden at home with organic seeds.

Do you have reflux or heartburn?

Do you have an uncomfortable burning pressure in your chest or gastroesophageal reflux disease (GERD) that just won't quit? Are you taking a prescription medication or popping Tums like there's no tomorrow? You're not alone. In fact, 1 in 10 Americans experience this at least once a week.

©iStockphoto.com/sdominick

Many people complain that GERD is due to aging and is normal with pregnancy. Guess what... that's COMPLETELY incorrect! 

As we age our stomach acid production decreases just like our lean muscle mass, our appetite, and the resiliency of our tissues. Our stomach acid pH should be around 1 to 2 if we have enough and the right balance of stomach acid that is needed to break down food efficiently enough to absorb the nutrients from it. However when this acid production slows with age we may have stomach acid pH that resembles more of a 3 or 4. 

So what does this mean for those with heartburn? Well ladies and gentlemen, it means that your stomach is not digesting your food and you aren't absorbing the nutrients your body desperately needs. It also means that your food is rotting in your stomach rather than being digested. This is why belching, bloating, and gas is the most common symptom after eating a meal!

Now what about if you're pregnant? Well you ARE not only eating for two, but in actuality your body needs to absorb enough nutrients for both of you. Which means it needs to digest your food faster and with more acid.Your body naturally speeds up the food breakdown in your stomach and slows down the digestion process through your intestines so you can absorb enough nutrients. So if you're pregnant you could in fact be producing excess acid in your stomach which can be causing heartburn, however its also likely that the pH of that acid may not be low enough to help digest food fast enough. Plus baby is probably pushing your stomach upward and causing some of that excess acid to move upward in the esophagus and add to that the hormone changes going on in your body that cause smooth muscle (like the sphincter at the top of your stomach) to relax and you're almost guaranteed to experience heartburn at one point or another during your pregnancy. 

So what healthy habits can you adopt to help with your heartburn or GERD?

1. Eat smaller meals throughout the day as this can lessen the amount of food you need to digest at once.
2. Chew your food thoroughly so its easier for you to digest.
3. Avoid foods and drinks that trigger heartburn.
4. Boost your stomach acid pH with herbs and supplements. Cinnamon and ginger are great for helping to stimulate your digestion, however if you've had this problem for awhile talk to a health professional about supplements such as Gastro-Aid
5. Take a probiotic to help boost the "good" bacteria in your gut so that your food can be digested easier. Here's a great product that has a number of different bacteria strains normally found in your gut called Ultrabiotic and here's a specific product geared for kids that has different strains specifically found in your children's gut Pedia-biotic.