Make Your Own Asian Orange Ginger Vinaigrette

Photo: William Dickey; Styling Rose Nguyen

Most store bought salad dressings are dripping in chemicals and stabilizers that KILL the flavor of the dressing and let it survive months or even years in  your fridge. When it comes to salad dressings, I find that simple is always better and because no one likes the same old dressing over and over again switching up the flavors is also essential. I personally prefer to switch flavors with the season and the fruit or veggies that are in season as well.

Fruits that are in season in the late winter months include primarily citrus fruits and dates. I've combined that most basic ingredients that you can keep in your pantry and have on hand when the need arises for some flavor in your salad. Follow the recipe below for a citrus packed dressing with a hint of  honey for a great boost of ginger for your immune system.


Asian Orange Ginger Vinaigrette


Ingredients:

• 2 tbsp rice vinegar (unseasoned or seasoned is best)
• 1 tsp honey
• 1 tsp orange zest
• juice from 1/2 large orange (or other citrus fruit)
• 1 tsp grated ginger (you don't need to peel unless brown skin is thick or dry)
• 1/4 cup oil (olive oil is strong in flavor but try grapeseed or rice oil for a lighter flavor)
• salt and pepper to taste

Directions:
1) Whisk the ingredients together.
2) Layer over fresh veggies or a salad.

Salad idea pictured above: Layer mixed salad greens with sesame crisps, grilled chicken, and fresh mandarin oranges and then top with your homemade salad dressing!

YUM!!

Over Exercising Decreases Your Results

Many people have heard that diet and exercise are the keys to achieving your weight loss and health goals. While this statement is true, there are many differences in opinion as to how much exercise is required and what type of exercise you should be doing.

Many people tend to rely on a scale to measure their goals to achieving a healthier lifestyle, however this is a very bad indicator!! When you step on a scale (especially if you're measuring your body weight more than once a week) you are measuring the weight of your muscle, fat, and water retention as well. However many people don't realize is that muscle weighs more than fat. So in fact, if you're building muscle with your workout your weight may actually not change or it may increase if you rely on a scale. Muscle is also where your body's metabolism lies, so if you're trying to lose fat and be healthier you must build your muscles to reach your goals. This means weight lifting and using your body to perform natural movements.

People that are exercising and noticing a drop in weight may actually be losing excess water or they may actually be losing muscle mass and thus lowering their metabolism. Short term the dropping scale numbers may make you feel good, but over the long term you are decreasing your metabolism and making it much easier to put on weight later on. This is why people that tend to reduce calorie intake and cut down on eating while dieting tend to have a much easier time gaining the weight after their diet.

In a recent study from the University of Copenhagen, researchers found that in comparing exercise times and intensity it was essential to make sure that you weren't exercising for long of a period of time. They found that in comparing 30 to 60 minutes of daily exercise there wasn't a significant difference, however past studies have found that exercising for longer periods of time actually tends to decrease your results and expenditures.

So what can we take from this?
1. Don't rely on a scale. Take measurements around arms, legs, hips, and waist on a weekly to bi-weekly basis if you really want to measure fat loss.
2. Don't cut your calories. Your body will decrease its metabolism and these changes may cause it to be easier to gain weight later on.
3. Make sure to build muscle while exercising. This will ensure you're effecting your metabolism in a positive light and keep bone density more stable.
4. Keep exercise around 30 minutes daily and try to vary your workout so that you're building muscle in different parts of your body rather than one area. Don't be scared to add some cardio a few times a week rather than weight lifting. Your workout will have better effects if its varied and keeps your body guessing.

If you'd like more personalized recommendations, feel free to setup a consultation in my office to get some advice on how to reach your health goals. Give us a call at (309) 689-6200!

Thimerosal Containing Vaccines Increase Risk for Developmental Disorders

Long has been the debate on autism being linked with vaccination, however many parents, researchers, scientists, and doctors are questioning the safety of vaccination in the high dosages recommended by the CDC due to research publications on the additives and preservatives in these vaccinations that have been linked with brain abnormalities, motor neuron death, and neuron toxic effects. Even our government is claiming that research shows that vaccines are still effective, however after looking into their published studies we see evidence of adverse reactions in high numbers that are, and I quote, "favoring rejection" of a vaccination but yet ignored in the conclusions of the literature review.

Dr. Christopher Shaw, a neuroscientist that is an authority when it comes to designing models for Alzheimers, Parkinson, and ALS-parkinsonism dementia complex research, published a study in 2009 on the effects of the injectable aluminum ingredient found in vaccinations given to children. He found specifically that this injectable aluminum had not only negative behavioral effects and motor deficits, but upon dissection found that it also caused motor neuron death that could predispose our children to Alzheimers and Parkinson later in life. After publishing his study in the medical community, there was a resounding silence and no refutable evidence or conflicting studies were presented to the public in the two years following his publication. Since this additive in vaccines is given to our children you'd think that research showing the efficacy and safety of this chemical additive would be presented, but the truth is the research just isn't out there!

In numerous analyses of the Vaccine Adverse Event Reporting System (VAERS) by Drs. Mark & David Geier, they have found a causal link between thimerosal containing vaccines and increased rates of autism, mental retardation, speech and personality disorders, and even abnormal thought processes. In 2001 they published the first ever epidemiological study that associated thimerosal from early childhood vaccination with neurodevelopmental disorders, and they received a serious backlash from their findings. In fact, their research has been criticised by the Institute of Medicine, the American Academy of Pediatrics, his research has been retracted by Autoimmunity Reviews, and his findings are now being discredited by the Special Masters of the US Court of Federal Claims. Here is a list of their published studies with the National Library of Medicine, notice most if not all have to do with vaccination additives and associations with negative outcomes.

In August of 2011, the CDC's literature review conclusions stated that the evidence was inadequate to favor or reject a causal relationship. However if you look at the actual adverse events reported in their study and their conclusions based on those events it does not add up! Even when there is a moderate to high epidemiological assessment of an adverse event they rule it as inadequate, support of vaccination, and only in two cases did they conclude that the adverse events reported favor rejection of the vaccine. Want to read that yourself?

So what can you do to decrease your child's risk?

1) Research the literature and publications available on the side effects of vaccination and the risk factors for your children.

2) Determine if you or your child has any risk factors for developing a reaction after vaccination.
3) Talk to friends and family members about their positive and negative experiences.
4) Make an informed decision on whether to vaccinate, use a alternative or delayed vaccination schedule, or not vaccinate at all.
5) If you decide not to vaccinate, make sure you fill out an exemption form that complies with your state law's requirements and submit it to your child's daycare or school.
6) Talk to your doctor or pediatrician about your choice. If you find they are not supportive of your decision or question your decision repeatedly, some parents may prefer to find a doctor that is more open minded or supportive of their choice to be an informed parent.

How often should you Super Size It?

I am excited to announce that AlignLife will be having its first movie night tonight at 6pm in the office! Tonight's theme is a wine and cheese night of little nibbles as we watch and discuss clips from Morgan Spurlocks' shocking documentary Super Size Me. In this extreme look at a fast food diet, Morgan eats a diet of nothing but McDonald's for 30 days to see how that would impact his health. You will be shocked to see the changes his body goes through, appalled at the discoveries in your children's cafeteria food, and disgusted with the truth about sugar and what it really does to your brain and body. Call 309-689-6200 to reserve your spot tonight!

How often should you eat fast food? This is a question I hear on a regular basis from patients and one that has a number of variables. As a general guideline you should avoid eating fast food as the high fat and highly processed carbohydrates that frequently go hand in hand with fast food can not only pack on the pounds but they can also lead to poor digestive health and alter your body's hormones and metabolism. Sounds scary right? That's because it is! A record number of children are eating fast food on a regular basis and we are watching obesity rates in children rise to highs that have never been imagined or predicted from health officials. In fact, according to the Palo Alto Medical Foundation approximately 25% of Americans are eating fast food on a daily basis.

When you ingest a high carbohydrate meal your body is signaled to dump out insulin to combat the excess sugar you will have in your blood before long. Since insulin's job is to usher the blood sugar into cells and send the excess to the liver for fat conversion, it will tend to leave little sugar in your blood which was the whole purpose of you eating in the first place. This low blood sugar can cause you to become light headed or get a headache and also signal your brain that you are hungry again. This vicious cycle is in process for many Americans today and has lead to an obesity epidemic with headaches and hormone balance teetering on clinical diagnoses of chronic pain and a concoction of prescribed medications to try to "right" hormone balance.

If you're attending tonight's Wine and Cheese Movie Night you'll see the effects a McDonald's diet has on your liver, your fat stores, your hormones, and even your brain. The lab tests performed in the movie will shed real light on the serious transformation the United States needs for their children's cafeteria and also for the mentality of it's citizens in regards to their food choices.

So what can you take away for some Healthy Habits for yourself and your family?

1)  Plan ahead so you can avoid eating at fast food restaurants on a regular basis. This means getting the menu figured out for the whole family ahead of time, grocery shopping with a list, and may include cutting and preparing ingredients ahead of time so little effort has to be put forth if you've had a long day.

2)   Eat smart portion sizes. A single serving of protein is about the size of a deck of cards while vegetables should take up about 2/3 of your plate. Eat fruits sparingly between meals or to enrich and add flavor to spice up a bland meal. Bread products even those with whole grain tend to spike insulin and alter hormones in the body, so try to avoid those as frequent use can lead to insulin resistance and weight gain.
3)   Indulge yourself. This doesn't mean splurge on a Super Size Meal with enough calories and sodium intake for the next week. But don't underestimate the power of a small dessert. A square of dark chocolate is a great choice for those that need a sweet tooth snack after dinner.
4)   Drink plenty of water. Ever notice that children always seem to be thirsty rather than hungry? (Until they hit puberty right moms?) This is due to the fact that as our brains grow and synapses connect we lose our ability to distinguish thirst from hunger. As a result many people tend to reach for food every time the feel an urge to fill up rather than the water your body is screaming for. Incidentally, about 75% of Americans are dehydrated and don't get the recommended daily water intake. The 8 glasses of 8 oz rule is severely outdated and variable between people with different heights and builds. I recommend drinking half of your body weight in ounces daily as a better guideline and reaching for a glass of water first next time you think you're hungry. As an example, if Jane Doe is 100 lbs then she should aim for 50 oz of water daily.