Angrist Chiropractic Wellness Care

When it’s 95 degrees out, there’s nothing we’d like to avoid more than standing over a stove.  But alas, as the stomach begins to growl, our foraging instincts kick in.  Instead of digging through the fridge in search of a stove-free meal, try these delicious and healthy recipes that will have you enjoying your dinner in no time, sweat-free! 

BREAKFAST

It’s the most important meal of the day, so if you’re like us and enjoy the extra few winks before running into the shower in the morning, here’s a yummy favorite that you can bring to work and make all of your co-workers jealous.

Morning Sundae

On top of 8 ounces of your favorite non-fat yogurt (Think Greek for extra protein), add about  1 1/2 cups of bran flakes (rich in fiber).  

Then add 1/4 cup of fresh or dried fruit or nuts.  

LUNCH

When lunch rolls around, we all need a meal that packs the perfect punch.  Something filling to keep you going but fresh to keep you feeling good.

Raw Cauliflower Tabbouleh

1 head medium head white cauliflower
1/2-3/4 bunch parsley, de-stemmed and roughly chopped
1/2 white onion, diced
1 large garlic clove, minced
20 cherry tomatoes, chopped
20 kalamata olives, pitted and chopped
1/4 cup olive oil
1/4 cup fresh lemon juice
1/2 teaspoon ground turmeric
1 teaspoon sea salt, or to taste
1/4 teaspoon ground pepper, or to taste

Cut the cauliflower to remove the stem and the chop into pieces small enough to fit into your food processor.

 Place the cauliflower, parsley, onion and garlic in a food processor. Pulse until the cauliflower pieces are the size of a grain (like bulgur). Place the mixture in a large bowl.

 Add the remaining ingredients and toss to mix. Serve chilled or room temperature. Store covered in the fridge for up to one week.

A big shout out to Eating Bird Food for this inspiration! 

DINNER

Oh the nightly supper conundrum.  You’re exhausted from work, you walked a mile home (or drive who-knows-how-many) and right now you want to lay down and relax.  Well, worry not.  Just the sheer thought of this delectable dinner will get you up and raring to go.  (You’ll be sitting down eating it in less than 10 minutes anyway.)

Mâche with Summer Lemon Cucumbers and Lychee

1/4 cup rice wine vinegar1 tablespoon fresh lemon juice
1/2 teaspoon sugar
1/4 cup extra-virgin olive oil
1/4 teaspoon fine sea salt, plus more to taste
1/4 teaspoon freshly ground black pepper
1 pint fresh or 1 (16-ounce) can lychees, rinsed
1 (3 1/2-ounce) package enoki mushrooms
8 ounces mâche lettuce
1 pint mixed cherry tomatoes, halved
2 lemon cucumbers, sliced into half-moons (If you can’t find these, use 8 red radishes)
1 English cucumber

To make dressing, whisk together first 3 ingredients (through sugar) in a bowl. Add oil in a thin stream, whisking constantly. Season with salt and pepper; set aside.

Next, peel and chop lychees. Gently separate mushrooms from one another.

For each serving, toss 1 cup mâche with some cherry tomatoes, mushrooms, lemon cucumber, and English cucumber with 1 tablespoon dressing in a bowl. Top with 1 teaspoon chopped lychees and a dash of sea salt. (Add more lychees if you’d like a stronger floral flavor.)

For more delicious salad recipes, visit Health.com.

DESSERT

It’s what we all wait for.  And this time it’s no different.  FitSugar takes us back to the days of swing-sets and sprinklers by combining three flavors that everybody loves into a treat with a name so good, you know it has to be delicious..

Smudgies

2 ripe bananas
2 heaping tablespoons of all natural crunchy peanut butter*
8 graham crackers rectangles (which makes 16 squares)

*If you are allergic to peanut butter, try almond butter or sesame butter.

Peel the bananas and place them in a bowl.  

Put two tablespoons of crunchy peanut butter in the bowl and mash the two together with a fork until creamy.

Place 8 graham cracker squares on a piece of foil. Use the fork to smear the banana and peanut butter mixture onto the crackers.  

Then place a plain graham cracker on top to make 8 sandwiches.

Stack them so you have a row of four and then wrap them in the foil.

Place them in the freezer for at least six hours and enjoy.

(It’s that easy.  Really.)

DRINK THIS Need a refreshing drink?  Look no further.  Pressed Watermelon with Basil Water 4 cups red or yellow seedless watermelon chunks (about 1/4 large melon)
6-8 large basil leaves
Pinch of sea salt
1/4 teaspoon white wine vinegar
4 cups chilled water  Combine watermelon chunks and basil leaves in a colander placed over a large bowl. Using a metal ladle or spoon, press watermelon to extract as much juice as possible. (The remaining pulp should be fairly dry.) Season the juice with sea salt and white wine vinegar, and strain through a fine-mesh sieve into a large pitcher. Add 4 cups chilled water, stir, and serve. ______________________________________________________________

For more recipes check out Health.com, FitSugar, Eating Bird Food or follow us on Twitter! (We repost new recipes every day!)

For those of us who love to soak up the rays on beautiful summer afternoons, a super-soaker-sized water bottle is an essential, but we found some other ways to stave off dehydration and spice up your love affair with H2O.  Especially in New York City, it’s easy to lose track of time exploring, but, unlike the mirages of desert-wanderers, that Whole Foods in front of you won’t turn into a cactus as you grow near.  

So here are some healthy tips to help you keep hydrated and cool and keep your hallucinations to a minimum.

EAT YOUR WATER

Some fruits and veggies, such as watermelons, cucumbers, carrots, grapes and oranges, come packed with H2O.  Who doesn’t love a fresh fruit salad on a hot, summer day? (Did you know that a tomato is 95% water?)

SUPER FRUIT

Not all fruits are created equal, especially in the summer heat.  

Honeydew melons are an excellent source of Vitamin C and will help to cool down your body.  (Hint: Use a melon-baller to scoop our a Golden Honeydew and freeze it overnight in a tupperware.  Incredible summer treat!)

Also rich in Vitamin C (with the added cancer protection of ellagic acid) are cherries. Cherries are an excellent choice for longer walks, as they can last outdoors and taste just as good warm as cold.

Need an antioxidant blast? Try raspberries, blackberries and black currants. Raspberries can protect you from heatstroke and blackberries can help fight infection and skin problems.  Black currants are highly recommended for those suffering from high blood pressure, anxiety or stress.  All three of these fruits guard against heart disease.

SAY NO(DA) TO THE SODA

Swap sodas for sparkling water if you need an extra kick in your drinks.  Try flavored sparkling water, but stay away from anything with artificial sweeteners.  (And if you’re heading up to New England, we recommend giving Moxie’s Olde New England Seltzer a try.  Unlike it’s disgustingly sweet and after-taste-forming sibling, this fresh and delicious drink packs a good punch when it comes to taste (even with a flavor called “yumberry”) and doesn’t have any additives.)

WATER WATER EVERYWHERE

We all know it, but water is necessary to our survival.  For something that makes up so much of our body, you’d think we’d come equipped with a taste for it.  There are ways to make water taste better with simple fruits, veggies and herbs.  Add any of these to a pitcher or glass of water and get ready to be blown away:

Citrus (lemon, lime, orange - add in two or three!)
Cucumber (we find one small spear soaking overnight in a pitcher of water does the trick)
Fresh mint
Lemongrass
Berries or Pomegranate seeds (crushing them up adds more flavor)

If you have more hints or tips you think we should add, click here to email us!

Happy Summer, everyone!

(Click images for image source.)

Natural medicine has gotten a pretty bad rep.  Commonly dismissed as having little to no tangible or scientific impact on patients, be it humans or pets.  Need help making it more mainstream?  Check out these 4 things about natural medicine you may not have known.
 

It’s not so “out there”
In addition to the 38 percent of all adults in the United States who have tried natural medicine, nearly 12 percent of children have used complementary and alternative (CAM) therapies. Veterinarians use it on pets, too. It’s not just the fringe anymore,” says Donald B. Levy, MD, medical director of the Osher Clinical Center for Complementary and Integrative Medical Therapies at Brigham and Women’s Hospital in Boston. “It’s more widespread.” In fact, CAM is considered standard treatment in many European countries (including Germany, which regulates herbs, and France, where hospitals widely use acupuncture), so sometimes alternative treatments new to the States have already been researched and used for years abroad. 

It’s a spa thing 
Our strong desire to “heal” ourselves with natural medicine has made alternative therapies hot items at spas and resorts. Some treatments may sound like a wacky mix of the scientific and the spiritual — Crystal Bowl Sound Healing (at Rancho La Puerta Fitness Resort and Spa in Baja California) claims to activate alpha waves in the brain; Spirit Flight treatment (at Miraval in Tucson, Arizona) is touted as a blend of energy medicine, full-body massage, acupuncture, craniosacral therapy, and spinal alignment, along with indigenous ceremonial rituals. But treatments like these are very popular, and an arm of the National Institutes of Health called the National Center for Complementary and Alternative Medicine (NCCAM) is researching their validity. In fact, you may be able to take part in a clinical trial for an alt med therapy being studied at a university near you. For information, visit the NCCAM’s Web site. 

Lots of MDs use it 
More than half of U.S. medical schools now include at least some courses in alternative medicine. And the government is pumping more money than ever into research. The current budget for the NCCAM is $121.5 million — that’s 61 times as much as it was in 1992, the year the department was founded. Many people turn to alt med when conventional therapy doesn’t do the trick, says Richard Nahin, PhD, senior advisor for scientific coordination and outreach at the NCCAM. The number-one concern: relief for chronic pain (in areas like the neck, joints, and lower back). But adding complementary therapies like supplements (specifically, omega-3 fatty acids found in fish oils), Tai Chi or yoga, mind-body therapies (such as biofeedback), and even spiritual practices (including forgiveness), to conventional medications for heart disease is getting a lot of attention and can lower risk, says Victor Sierpina, MD, chairman of the Consortium of Academic Health Centers for Integrative Medicine. 

Some doctors use natural products along with prescription medication, Dr. Levy says. For instance, he may suggest that his patients who can’t tolerate migraine medication try Petasites hybridus (butterbur) root to ease the side effects. “It’s the perfect marriage with modern medicine,” he adds. 

Insurance may pay for it 
Just over 80 percent of employers’ health insurance plans cover chiropractic care, and more than 33 percent cover acupuncture or acupressure. At least 13 percent will pay for massage and nutrition therapy, and 9 percent cover biofeedback. Contact your state’s insurance department to find out which companies in your area are most alternative-friendly. You may also be able to deduct some alt med treatments as medical expenses on your tax return if you itemize or as eligible expenses for most flexible-spending and health-savings accounts. 

Thinking of giving natural remedies a try?  Here are some helpful hints.

Black Cohosh eases hot flashes.
Is it hot in here?  The American College of Obstetricians and Gynecologists released findings last year showing that the herb has an anti-inflammatory affect.  While studies aren’t conclusive, it won’t hurt you to try the herb.  Consult your doctor first about dosage and stick with it for 12 weeks.  (And make sure to pick up black cohosh, not blue cohosh, which could have deleterious effects.)

Calcium kicks cramps.
PMS sufferers have lower levels of calcium, so it makes sense that increasing calcium intake could restore a much needed balance during that crazy time.  Studies show that taking 600 milligrams of calcium twice a day can reduce symptoms.  In a recent University of Massachusetts study, women who consumed four servings a day of skim or low-fat milk reduced their risk of developing PMS by 46%.  (And that speaks for itself.)

Cranberry Juice battles UTIs.
Your mother wasn’t crazy.  This really does work.  Cranberries contain proanthocyanidins, a foe of nasty E. coli.  Drinking cranberry juice (at least 20% pure) once or twice daily can prevent UTIs from forming.  The juice can also serve as a protector when symptoms (constant need to urinate, burning sensation during/after) arise.  If symptoms worsen or last more than 48 hours, consult a physician.

Ginger leads the pack.

In addition to being incredibly delicious on its own and a superb additive to foods (try sprinkling some on top of Trader Joe’s sweet apple chicken sausage and pan-frying them), ginger has been used for hundreds of years to  combat nausea, bloating, gas, indigestion, stomach pain and other problems, especially those associated with gastroenteritis (more commonly known as the stomach flu).  Ginger is a natural deterrent to roundworms, a type of intestinal worm.  

The ancient Chinese used ginger as a natural remedy for the common cold and ginger is still currently used to ease pains associated with it.  Sore throats and migraine headaches are also on the list of ailments that ginger helps to remedy.  Recent studies put ginger as a top natural remedy for arthritis as it has anti-inflammatory properties and reduces stiffness. (Does of 3-4 grams of ginger powder daily seem to be most effective for arthritis suffers.)  Used topically in powder form on the skin, ginger can even help stimulate circulation.

Information gathered from Health.com. 

It’s all about being in the right place at the right time.  Well, when it’s time to sleep, it’s necessary to make sure that your head and neck stay where they are supposed to.

Fellow chiropractor, Bill Lauretti, imparted some words of wisdom about our slumbering companion, and we wanted to share them with you.  


Lots of people think that mattresses are more important than pillows when it comes to getting a good night’s sleep. But that’s a mistake. If you have occasional or frequent body aches, pillows are just as important as mattresses — or even more so.

If you randomly X-rayed 100 people over age 55, 70% to 80% would have arthritis of the neck.

If you have neck pain, don’t sleep on your stomach. This position twists the neck. Instead, sleep on your side while hugging a second pillow. This offers the comforting sensation of something against your stomach but is far better for your neck.

Bill’s advice: If you have arthritis of the neck or neck pain due to another condition (such as muscle strain or injury) and find that it’s comfortable to sleep on your side, choose a pillow that is just thick enough to fill the space between your downside ear and neck and the mattress.

Good choice: The Molded Natural Rubber Pillow, available at www.GreenFeet.com.

To determine the proper pillow thickness: When lying on your side with your head on the pillow, your head should be parallel to the mattress. Ask someone to see whether your nose is aligned with the middle of your chest. If your nose is higher than your chest, you need a thinner pillow.  If it’s lower, you need a thicker pillow.

Before buying a pillow: At the store, compress the pillow with your head by lying down on it or lean your head on the pillow up against the store wall. Smart idea: Call around before shopping to find stores that allow for pillow returns.

If you have neck pain and typically sleep on your back, choose a pillow that just fills the gap between your neck and the mattress. A pillow that is too thick will push your neck forward, placing stress on the muscles in the back of the neck.

Good choices: A fluffable down pillow, such as the Superior Goose-Down Pillow (soft) by Eddie Bauer, available at www.EddieBauer.com. 
 

 Or try an easily shapable buckwheat pillow, such as those from BuckwheatCo., which can also be heated in the microwave before bed, www.BuckwheatTherapy.com. A heated buckwheat pillow smells like freshly baked bread.

For years, low back pain sufferers were advised to sleep on their backs on very firm mattresses or even on the floor. We now know that these people should choose whatever sleeping position feels best — except on the stomach, which can increase the forward curve of the lower back and jam the spinal joints.

Bill’s advice: If you have back pain and like to sleep on your back, slip a pillow under your knees. This flattens your lower back against the mattress, discouraging the muscle spasms that can occur if the low back is arched. The pillow can be made of any material as long as it’s about three to four inches thick.

Good choice: The Duro-Med Elevating Leg Rest, available at Amazon.com. 

If you’re a side sleeper, you may straighten your bottom leg and bend your upper leg in front of you to avoid the discomfort of your knees rubbing together. But this position twists your body from the waist, placing strain on your lower back.


Bill’s advice: Place a pillow or a rolled-up towel between your knees to keep your top leg parallel with the bed.

Good choice: The Back Buddy Knee Pillow, available at Amazon.com.

If you tend to switch back and forth in your sleep between your side and back, try a dual pillow, such as Therapeutica’s Sleeping Pillow, www.TherapeuticaInc.com. It is designed to offer correct support and stability whether you’re sleeping on your back or side.

Most people’s shoulders are rounded to some degree — due, for example, to spinal arthritis or prolonged computer usage. If you typically sleep on your side, your top shoulder may sag forward, exacerbating poor posture.

Bill’s advice: Try a boomerang-shaped pillow that supports your head and neck while curving down the front of your torso to provide shoulder support.

Good choice:Good choice: The Dr. Mary Side Sleeper Pillow, available at www.ThePillowBar.com.