½ pound ground buffalo (can be substituted with lean lamb)
½ pound ground turkey breast
¼ pound ground chicken thighs
¼ pound 97% lean grade A beef
1/8 cup raw oatmeal
1/8 cup oat bran flakes
½ cup finely sliced baby bella mushrooms
1 finely diced garlic clove
1 medium shallot finely diced
1 bunch each of the following fresh herbs: oregano, basil, spicy lemon thyme, marjorme, flat leaf Italian parsley
1 finely diced deseeded jalapeno (optional)
1 tsp on Himalayan rock salt
2 tsp fresh ground black pepper
¼ can of Guinnes beer
1 whole egg
Optional to taste and choleric content: diced fresh feta or bleu cheese
Finely chop all of the above listed herbs. Place all other dry ingredients into the bottom of a large mixing bowl. Add all ground meat, breaking apart with fingers while adding. Add egg, begin to combine using your hands all ingredients. Slowly add Guinnes ensuring consistency does not become too wet. Once desired consistency is met, mix in cheese, form into burgers. Prespray grill before heating with extra virgin olive oil, preheat grill to 500 degrees. Turn grill to low. Place burgers, close lid, depending on thickness of burger, check in 4 – 7 minutes, do not poke, if mild bubbling or discoloration is occurring on the top surface of the burger, turn, and close lid. Check burger in same time frame, in which the first side needed to cook. This will ensure your burgers are medium/well which is how I recommend ground meat to be served. Serve immediately with your favorite condiments.
Dr. Shepherd is commited to bringing you better health and a better way of life by teaching and practicing the true principles of Wellness through Chiropractic Care, Cold Laser Treatment, Nutritional Counseling, Medical Weight Loss Programs, Ion Cleanse De-Toxification Programs, Massage Therapy, Reflexology, Naturopathy and Sports Performance Enhancement. 100% guaranteed Herbal Quit Smoking Program! Blood Serum Allergy and Mold Testing. Life Extension. Bio-Identical Hormone therapy.
Monday, April 21, 2008
Friday, April 18, 2008
Wild Dover Sole
8 – 10 Wild Dover Sole filets
1 medium stalk of organic dill weed
3 tablespoons unsalted butter
¼ cup white wine
½ cup spring water
It is important to note, this fish is extremely delicate, both in flavor and in flesh and is very easy to overcook. Filets shrink significantly upon cooking so generally size dependant, two to four filets per person are needed for a meal.
Wash fresh Sole, towel dry. In a large frying pan, bring to just shy of bubbling on surface of pan, all liquid. At this point, add butter and stalk of dill weed. Place filets into pan, do not attempt to turn. Using a spoon, spoon warmed liquid onto the top surfaces of the Sole that may not be completely covered. Cooking time will be somewhere between 2 – 4 minutes do not overcook. The Sole will continue to cook for approximately 1.5 minutes once removed from the pan – remember this! Carefully remove from the pan using a fish spatula, serve immediately. Garnish with salt, cracked black pepper and fresh lime juice to taste.
Dr. Shepherd is commited to bringing you better health and a better way of life by teaching and practicing the true principles of Wellness through Chiropractic Care, Cold Laser Treatment, Nutritional Counseling, Medical Weight Loss Programs, Ion Cleanse De-Toxification Programs, Massage Therapy, Reflexology, Naturopathy and Sports Performance Enhancement. 100% guaranteed Herbal Quit Smoking Program! Blood Serum Allergy and Mold Testing. Life Extension. Bio-Identical Hormone therapy.
1 medium stalk of organic dill weed
3 tablespoons unsalted butter
¼ cup white wine
½ cup spring water
It is important to note, this fish is extremely delicate, both in flavor and in flesh and is very easy to overcook. Filets shrink significantly upon cooking so generally size dependant, two to four filets per person are needed for a meal.
Wash fresh Sole, towel dry. In a large frying pan, bring to just shy of bubbling on surface of pan, all liquid. At this point, add butter and stalk of dill weed. Place filets into pan, do not attempt to turn. Using a spoon, spoon warmed liquid onto the top surfaces of the Sole that may not be completely covered. Cooking time will be somewhere between 2 – 4 minutes do not overcook. The Sole will continue to cook for approximately 1.5 minutes once removed from the pan – remember this! Carefully remove from the pan using a fish spatula, serve immediately. Garnish with salt, cracked black pepper and fresh lime juice to taste.
Dr. Shepherd is commited to bringing you better health and a better way of life by teaching and practicing the true principles of Wellness through Chiropractic Care, Cold Laser Treatment, Nutritional Counseling, Medical Weight Loss Programs, Ion Cleanse De-Toxification Programs, Massage Therapy, Reflexology, Naturopathy and Sports Performance Enhancement. 100% guaranteed Herbal Quit Smoking Program! Blood Serum Allergy and Mold Testing. Life Extension. Bio-Identical Hormone therapy.
Thursday, April 17, 2008
Salmon
1 pound filet of wild Alaskan Coho King or Copper River Salmon with the skin on
½ cup organic dark brown molasses sugar
¼ cup fine Himalayan rock salt
1 organic cedar grilling plank
Two to three hours prior to cooking, soak cedar plank in filtered water.
Three hours prior to cooking, mix sugar and salt together, wash salmon filet, pat dry, coat completely with salt and sugar mix. Cover with paper towels and cling wrap. Place back in refrigerator. Two to three hours later, remove from fridge, lightly rinse. Gently pat dry. There should still be a nice layer of sugar on the fish however the salt will now have been removed.
Place filet skin down on soaked cedar plank. Leave out of fridge until salmon comes to room temperature on soaked board. Heat grill to 600 degrees, turn down to low flame, place cedar plank on grill, close lid. Salmon cooking time will vary by thickness and size from anywhere between 10 – 20 minutes. Do not turn, do not disturb. Remove salmon from the cedar plank with a large fish spatula. The skin will stay on top of the cedar plank. Serve warm.
Dr. Shepherd is commited to bringing you better health and a better way of life by teaching and practicing the true principles of Wellness through Chiropractic Care, Cold Laser Treatment, Nutritional Counseling, Medical Weight Loss Programs, Ion Cleanse De-Toxification Programs, Massage Therapy, Reflexology, Naturopathy and Sports Performance Enhancement. 100% guaranteed Herbal Quit Smoking Program! Blood Serum Allergy and Mold Testing. Life Extension. Bio-Identical Hormone therapy.
½ cup organic dark brown molasses sugar
¼ cup fine Himalayan rock salt
1 organic cedar grilling plank
Two to three hours prior to cooking, soak cedar plank in filtered water.
Three hours prior to cooking, mix sugar and salt together, wash salmon filet, pat dry, coat completely with salt and sugar mix. Cover with paper towels and cling wrap. Place back in refrigerator. Two to three hours later, remove from fridge, lightly rinse. Gently pat dry. There should still be a nice layer of sugar on the fish however the salt will now have been removed.
Place filet skin down on soaked cedar plank. Leave out of fridge until salmon comes to room temperature on soaked board. Heat grill to 600 degrees, turn down to low flame, place cedar plank on grill, close lid. Salmon cooking time will vary by thickness and size from anywhere between 10 – 20 minutes. Do not turn, do not disturb. Remove salmon from the cedar plank with a large fish spatula. The skin will stay on top of the cedar plank. Serve warm.
Dr. Shepherd is commited to bringing you better health and a better way of life by teaching and practicing the true principles of Wellness through Chiropractic Care, Cold Laser Treatment, Nutritional Counseling, Medical Weight Loss Programs, Ion Cleanse De-Toxification Programs, Massage Therapy, Reflexology, Naturopathy and Sports Performance Enhancement. 100% guaranteed Herbal Quit Smoking Program! Blood Serum Allergy and Mold Testing. Life Extension. Bio-Identical Hormone therapy.
Wednesday, April 16, 2008
Wild Rice
½ cups mixed grain wild rice (wash well under cold water)
½ cup apple juice sweetened whole cranberries
¼ cup finely shredded shitake mushrooms
1 teaspoon Himalayan rock salt
1 teaspoon freshly cracked black pepper
½ cup organic chicken broth
½ cup organic meso soup
1 teaspoon unsalted butter
Add ½ cup filtered water to broths, bring to a rolling boil. Place one teaspoon of unsalted butter into the broth, add rice. Cover with paper towel and then pot lid. Turn to simmer. Cooking time should be approximately 10 – 20 minutes depending on texture of rice desired. Drain rice. Add all additional ingredients. Ross lightly and serve.
Dr. Shepherd is commited to bringing you better health and a better way of life by teaching and practicing the true principles of Wellness through Chiropractic Care, Cold Laser Treatment, Nutritional Counseling, Medical Weight Loss Programs, Ion Cleanse De-Toxification Programs, Massage Therapy, Reflexology, Naturopathy and Sports Performance Enhancement. 100% guaranteed Herbal Quit Smoking Program! Blood Serum Allergy and Mold Testing. Life Extension. Bio-Identical Hormone therapy.
½ cup apple juice sweetened whole cranberries
¼ cup finely shredded shitake mushrooms
1 teaspoon Himalayan rock salt
1 teaspoon freshly cracked black pepper
½ cup organic chicken broth
½ cup organic meso soup
1 teaspoon unsalted butter
Add ½ cup filtered water to broths, bring to a rolling boil. Place one teaspoon of unsalted butter into the broth, add rice. Cover with paper towel and then pot lid. Turn to simmer. Cooking time should be approximately 10 – 20 minutes depending on texture of rice desired. Drain rice. Add all additional ingredients. Ross lightly and serve.
Dr. Shepherd is commited to bringing you better health and a better way of life by teaching and practicing the true principles of Wellness through Chiropractic Care, Cold Laser Treatment, Nutritional Counseling, Medical Weight Loss Programs, Ion Cleanse De-Toxification Programs, Massage Therapy, Reflexology, Naturopathy and Sports Performance Enhancement. 100% guaranteed Herbal Quit Smoking Program! Blood Serum Allergy and Mold Testing. Life Extension. Bio-Identical Hormone therapy.
Tuesday, April 15, 2008
Warm Roasted Sweet Potato Salad
3 large organic golden yams
1 bunch of green onions
1 cup of cherry or grape tomatoes
¼ cup pinenuts (raw)
¼ cup sunflower seeds (raw)
1 teaspoon Himalayan rock salt
2 tablespoons freshly cracked, multi-colored peppercorns
¼ cup olive oil (extra virgin)
1 teaspoon lemon juice
Optional to taste: two tablespoons of aged balsamic vinegar
Partially boil the suite potatoes, scrubbed, with skin on. Remove from heat, dump into ice bucket. Slice into one inch thick slices (leaving skin in tact). Place all slices into a large bowl and toss with olive oil, Himalayan salt and black pepper. Heat grill to 400 degrees, turn grill off, place sweet potatoes onto grill, close lid, in four minutes turn sweet potatoes for an additional four minutes. Remove sweet potatoes.
Place washed green onions, stems still attached, whole into a large zip lock bag, add approximately two tablespoons olive oil, one teaspoon fresh lemon juice, and shake to mix.
Reheat grill on high, grill green onions, whole until lightly charred.
Slice sweet potatoes and green onions into bite sized pieces, place into a large mixing bowl, along with all remaining ingredients. Lightly toss, serve warm.
Dr. Shepherd is commited to bringing you better health and a better way of life by teaching and practicing the true principles of Wellness through Chiropractic Care, Cold Laser Treatment, Nutritional Counseling, Medical Weight Loss Programs, Ion Cleanse De-Toxification Programs, Massage Therapy, Reflexology, Naturopathy and Sports Performance Enhancement. 100% guaranteed Herbal Quit Smoking Program! Blood Serum Allergy and Mold Testing. Life Extension. Bio-Identical Hormone therapy.
1 bunch of green onions
1 cup of cherry or grape tomatoes
¼ cup pinenuts (raw)
¼ cup sunflower seeds (raw)
1 teaspoon Himalayan rock salt
2 tablespoons freshly cracked, multi-colored peppercorns
¼ cup olive oil (extra virgin)
1 teaspoon lemon juice
Optional to taste: two tablespoons of aged balsamic vinegar
Partially boil the suite potatoes, scrubbed, with skin on. Remove from heat, dump into ice bucket. Slice into one inch thick slices (leaving skin in tact). Place all slices into a large bowl and toss with olive oil, Himalayan salt and black pepper. Heat grill to 400 degrees, turn grill off, place sweet potatoes onto grill, close lid, in four minutes turn sweet potatoes for an additional four minutes. Remove sweet potatoes.
Place washed green onions, stems still attached, whole into a large zip lock bag, add approximately two tablespoons olive oil, one teaspoon fresh lemon juice, and shake to mix.
Reheat grill on high, grill green onions, whole until lightly charred.
Slice sweet potatoes and green onions into bite sized pieces, place into a large mixing bowl, along with all remaining ingredients. Lightly toss, serve warm.
Dr. Shepherd is commited to bringing you better health and a better way of life by teaching and practicing the true principles of Wellness through Chiropractic Care, Cold Laser Treatment, Nutritional Counseling, Medical Weight Loss Programs, Ion Cleanse De-Toxification Programs, Massage Therapy, Reflexology, Naturopathy and Sports Performance Enhancement. 100% guaranteed Herbal Quit Smoking Program! Blood Serum Allergy and Mold Testing. Life Extension. Bio-Identical Hormone therapy.
Monday, April 14, 2008
Recipe Ideas
Recipes by:
K. Andrew Shepherd DC, CCN
www.mhcnz.com 972.398.0440
Wok Fried Asian Vegetables
3 medium organic carrots
2 celery stalks
¼ cup shitake mushrooms
¼ cup baby bella mushrooms
¼ cup oyster mushrooms
1 bunch spring onions
1 hand full fresh been sprouts
1 ear of corn
1 jalapeno
10 asparagus spears
1 green zucchini
½ red bell pepper
½ green bell pepper
½ cup cherry/grape tomatoes
1 pinch Himalayan rock salt
1/8 cup – ¼ cup extra virgin olive oil (depending on the size of your wok)
Julien all vegetables to the size that you prefer. Add extra virgin olive oil to a large wok (Two tablespoons of sesame seed oil can be added to the above ingredients if an additional nutty flavor is desired.) Bring to a medium heat. Shave corn kernels from the corn ear; add all vegetables except tomatoes to the wok. Add salt. Keep vegetables moving, with the spatula. When desired level of cooking is reached, remove from heat, add cherry/grape tomatoes and toss into warm, serve immediately.
Dr. Shepherd is commited to bringing you better health and a better way of life by teaching and practicing the true principles of Wellness through Chiropractic Care, Cold Laser Treatment, Nutritional Counseling, Medical Weight Loss Programs, Ion Cleanse De-Toxification Programs, Massage Therapy, Reflexology, Naturopathy and Sports Performance Enhancement. 100% guaranteed Herbal Quit Smoking Program! Blood Serum Allergy and Mold Testing. Life Extension. Bio-Identical Hormone therapy.
K. Andrew Shepherd DC, CCN
www.mhcnz.com 972.398.0440
Wok Fried Asian Vegetables
3 medium organic carrots
2 celery stalks
¼ cup shitake mushrooms
¼ cup baby bella mushrooms
¼ cup oyster mushrooms
1 bunch spring onions
1 hand full fresh been sprouts
1 ear of corn
1 jalapeno
10 asparagus spears
1 green zucchini
½ red bell pepper
½ green bell pepper
½ cup cherry/grape tomatoes
1 pinch Himalayan rock salt
1/8 cup – ¼ cup extra virgin olive oil (depending on the size of your wok)
Julien all vegetables to the size that you prefer. Add extra virgin olive oil to a large wok (Two tablespoons of sesame seed oil can be added to the above ingredients if an additional nutty flavor is desired.) Bring to a medium heat. Shave corn kernels from the corn ear; add all vegetables except tomatoes to the wok. Add salt. Keep vegetables moving, with the spatula. When desired level of cooking is reached, remove from heat, add cherry/grape tomatoes and toss into warm, serve immediately.
Dr. Shepherd is commited to bringing you better health and a better way of life by teaching and practicing the true principles of Wellness through Chiropractic Care, Cold Laser Treatment, Nutritional Counseling, Medical Weight Loss Programs, Ion Cleanse De-Toxification Programs, Massage Therapy, Reflexology, Naturopathy and Sports Performance Enhancement. 100% guaranteed Herbal Quit Smoking Program! Blood Serum Allergy and Mold Testing. Life Extension. Bio-Identical Hormone therapy.
Friday, April 11, 2008
Nutritional Guidelines
K. Andrew Shepherd, DC CCN
www.mhcnz.com 972.398.0440
Portion Sizes
One serving size should equal approximately a half cup measurement. To keep this easy you can visualize it by cupping your palm and the serving will fit within the palm of your hand. You should always ensure that you have a serving of protein with every meal to keep metabolism at a high level.
Carbohydrates
Note: carbohydrates are not the enemy. Feel free to consume whatever carbohydrates and starches you enjoy; however, make sure they are all whole wheat or other whole grain based not white flour and white sugar based. Anytime carbohydrates are consumed ensure a minimum of four to seven ounces of protein are consumed with them.
Starches
White potatoes due to the high sugar content tend to raise your glycemic index. To get the most nutritional value from a white potato it is best to be eaten with the skin on, as almost all of the vitamins and minerals are contained within the first three millimeters of the potato. Minimize servings of white potatoes to one to two times per week maximum. If you must have French fries, have the chunky ranch style that still have some skin attached. Sweet potatoes, commonly known as yams, have a much lower glycemic index. Once again, a great majority of the nutrients are contained within the first five millimeters, so again, if tolerable and if fiber is a concern, sweet potatoes are best eaten with the skins on.
Pasta is an excellent energy food and a good choice prior to any form of physical exercise. There are some excellent high fiber choices available such as: spelt, quinona, soba, brown rice, and whole wheat. These are all much better choices than the low nutrition content of regular white pasta.
Fruits and Vegetables
Ideally I would like you to consume as much organic produce as possible, yes there is a difference. Shoot for four to six servings of bright colored vegetables per day. Fruits - use variety each week and limit to one to two servings per day. White potatoes and white rice should be minimized in the diet and only eaten one time per week. Avocadoes are a good source of EFA’s (essential fatty acids) and provided you are not trying to loose weight, they are a great addition several times per week.
Dairy
Any dairy you choose to eat should always be full fat and not reduced fat that includes: milk, butter and cheeses. Ideally non-pasteurized raw milk cheeses are best; however, sometimes hard to obtain and their shelf life is less. If you can’t find these, just stick with organic.
Milk is not necessary in your diet. If you choose to drink milk, make it regular full cream and organic. Some excellent substitutes for milk are rice and almond milk. Soy milk should only ever be used in moderation as it has a high level of phytoestrogens and can cause hormonal imbalances.
Meats
Red meat is not your enemy, consume as much as you feel like; however, again minimally processed, organic red meats are the key. Smart choices include: buffalo, lamb, ostrich, bison, venison and grass fed beef. Pork consumption should be minimized, ideally no more than one time per month. Turkey and chicken are excellent choices along with alligator and rabbit.
Fish
Never buy farm raised fish. Do not eat: catfish, tilapia or salmon at restaurants, they are all farm raised. Best choices of fish include: wild salmon, red snapper, cod, flounder, halibut, tuna, and mahi. If cockroaches gross you out don’t eat shrimp, they are the cockroaches of the sea. Shrimp also have high levels of cholesterol. Generally, shellfish should only be consumed when you have caught it yourself.
Drinks
You should shoot to consume approximately 1 gallon of filtered water per day. Anytime a caffeinated beverage is consumed an equal quantity of filtered water in addition to your gallon per day should be consumed to counter the diarretic effects of the caffeine. De-caffeinated organic green tea is an excellent beverage choice and can still be used as iced tea, as it has extensive anti-oxidant and anti-aging properties. Sodas should be minimized as they contain too much sugar and also leech calcium from your bones. If you do choose to drink sodas never consume diet sodas. Alcoholic beverages are okay, just make sure to increase water intake to decrease dehydration effects. In fact, a glass of red wine with meals aids in the digestive process. To maximize digestive function, never drink ice cold liquids with meals. This dilutes you digestive juices and turns fat into large globule balls in your stomach, hence fat retention. Consume all cold drinks away from meals, room temperature or hot drinks aid digestion.
Additional Notes
Sugar substitutes should only be used as the following: Stevia© or organic honey. All artificial sweeteners are carcinogens and should be avoided. Avoid fried foods unless you are frying them yourself, at home and use the oil one time only. Peanut oil is the best choice.
www.mhcnz.com 972.398.0440
Portion Sizes
One serving size should equal approximately a half cup measurement. To keep this easy you can visualize it by cupping your palm and the serving will fit within the palm of your hand. You should always ensure that you have a serving of protein with every meal to keep metabolism at a high level.
Carbohydrates
Note: carbohydrates are not the enemy. Feel free to consume whatever carbohydrates and starches you enjoy; however, make sure they are all whole wheat or other whole grain based not white flour and white sugar based. Anytime carbohydrates are consumed ensure a minimum of four to seven ounces of protein are consumed with them.
Starches
White potatoes due to the high sugar content tend to raise your glycemic index. To get the most nutritional value from a white potato it is best to be eaten with the skin on, as almost all of the vitamins and minerals are contained within the first three millimeters of the potato. Minimize servings of white potatoes to one to two times per week maximum. If you must have French fries, have the chunky ranch style that still have some skin attached. Sweet potatoes, commonly known as yams, have a much lower glycemic index. Once again, a great majority of the nutrients are contained within the first five millimeters, so again, if tolerable and if fiber is a concern, sweet potatoes are best eaten with the skins on.
Pasta is an excellent energy food and a good choice prior to any form of physical exercise. There are some excellent high fiber choices available such as: spelt, quinona, soba, brown rice, and whole wheat. These are all much better choices than the low nutrition content of regular white pasta.
Fruits and Vegetables
Ideally I would like you to consume as much organic produce as possible, yes there is a difference. Shoot for four to six servings of bright colored vegetables per day. Fruits - use variety each week and limit to one to two servings per day. White potatoes and white rice should be minimized in the diet and only eaten one time per week. Avocadoes are a good source of EFA’s (essential fatty acids) and provided you are not trying to loose weight, they are a great addition several times per week.
Dairy
Any dairy you choose to eat should always be full fat and not reduced fat that includes: milk, butter and cheeses. Ideally non-pasteurized raw milk cheeses are best; however, sometimes hard to obtain and their shelf life is less. If you can’t find these, just stick with organic.
Milk is not necessary in your diet. If you choose to drink milk, make it regular full cream and organic. Some excellent substitutes for milk are rice and almond milk. Soy milk should only ever be used in moderation as it has a high level of phytoestrogens and can cause hormonal imbalances.
Meats
Red meat is not your enemy, consume as much as you feel like; however, again minimally processed, organic red meats are the key. Smart choices include: buffalo, lamb, ostrich, bison, venison and grass fed beef. Pork consumption should be minimized, ideally no more than one time per month. Turkey and chicken are excellent choices along with alligator and rabbit.
Fish
Never buy farm raised fish. Do not eat: catfish, tilapia or salmon at restaurants, they are all farm raised. Best choices of fish include: wild salmon, red snapper, cod, flounder, halibut, tuna, and mahi. If cockroaches gross you out don’t eat shrimp, they are the cockroaches of the sea. Shrimp also have high levels of cholesterol. Generally, shellfish should only be consumed when you have caught it yourself.
Drinks
You should shoot to consume approximately 1 gallon of filtered water per day. Anytime a caffeinated beverage is consumed an equal quantity of filtered water in addition to your gallon per day should be consumed to counter the diarretic effects of the caffeine. De-caffeinated organic green tea is an excellent beverage choice and can still be used as iced tea, as it has extensive anti-oxidant and anti-aging properties. Sodas should be minimized as they contain too much sugar and also leech calcium from your bones. If you do choose to drink sodas never consume diet sodas. Alcoholic beverages are okay, just make sure to increase water intake to decrease dehydration effects. In fact, a glass of red wine with meals aids in the digestive process. To maximize digestive function, never drink ice cold liquids with meals. This dilutes you digestive juices and turns fat into large globule balls in your stomach, hence fat retention. Consume all cold drinks away from meals, room temperature or hot drinks aid digestion.
Additional Notes
Sugar substitutes should only be used as the following: Stevia© or organic honey. All artificial sweeteners are carcinogens and should be avoided. Avoid fried foods unless you are frying them yourself, at home and use the oil one time only. Peanut oil is the best choice.
Wednesday, April 9, 2008
Nutrition and your Attitude
HealthTip
of the Week…
Many nutritional supplements have been recommended to assist people suffering with depression. Among the recommendations (and please check into these for your own edification) are: Folate (vitamin B9), Omega-3 fatty acids, Tryptophan, Selenium, Inositol, and Vitamin C. For more info, go to
http://www.healthyplace.com/communities/depression/treatment/alternative/dietary_supplements.asp
New research, published in the February, 2008 edition of the journal PLoS Medicine, claims that unless you are at the extreme upper end of the “very depressed” category of patients, the use of antidepressants provided barely more relief than a sugar pill.
In fact, the researchers found that the popular antidepressants, including Prozac and Paxil, have little impact on most patients. This research is based on a comprehensive review of newly released data from trials that were conducted before the drugs were approved in the U.S.
While there certainly are plenty of studies about antidepressants, what makes this one so important is that the researchers were able to track down comprehensive unpublished trial results from the drug makers themselves before the drugs were authorized for sale in the U.S., and include them in their review of the literature.
This news is likely to be depressing for the drug makers as the tendency for conclusive positive results to be published, sometimes more than once, and thus over-represented, while mediocre results can be ignored or even suppressed, is now public knowledge rather than the drug makers “little secret.”
The authors of this study point out that their results are based on reviews of “the only data set we have that is not biased.” Until now, the drug companies have made the rules about which research to allow and which to ignore, which research benefitted them…not you!
The Bottom Line…The Bottom Line…The Bottom Line…
The National Institutes for Mental Health recommend that to help yourself, you should, among other things, consider: mild exercise or activity, participation in social, religious or other activities to remain occupied, set realistic goals for yourself, break up large tasks into small ones, set some priorities and do what you can as you can, try not to isolate yourself, let others help you, expect your mood to improve gradually and watch for improvement in your sleep.
Postpone important decisions, such as getting married or divorced or changing jobs, until you feel better. Discuss decisions
This issue of the HealthTip of the Week is brought to you as a public service by…
K. Andrew Shepherd, DC CCN
www.mhcnz.com 972.398.0440
of the Week…
Many nutritional supplements have been recommended to assist people suffering with depression. Among the recommendations (and please check into these for your own edification) are: Folate (vitamin B9), Omega-3 fatty acids, Tryptophan, Selenium, Inositol, and Vitamin C. For more info, go to
http://www.healthyplace.com/communities/depression/treatment/alternative/dietary_supplements.asp
New research, published in the February, 2008 edition of the journal PLoS Medicine, claims that unless you are at the extreme upper end of the “very depressed” category of patients, the use of antidepressants provided barely more relief than a sugar pill.
In fact, the researchers found that the popular antidepressants, including Prozac and Paxil, have little impact on most patients. This research is based on a comprehensive review of newly released data from trials that were conducted before the drugs were approved in the U.S.
While there certainly are plenty of studies about antidepressants, what makes this one so important is that the researchers were able to track down comprehensive unpublished trial results from the drug makers themselves before the drugs were authorized for sale in the U.S., and include them in their review of the literature.
This news is likely to be depressing for the drug makers as the tendency for conclusive positive results to be published, sometimes more than once, and thus over-represented, while mediocre results can be ignored or even suppressed, is now public knowledge rather than the drug makers “little secret.”
The authors of this study point out that their results are based on reviews of “the only data set we have that is not biased.” Until now, the drug companies have made the rules about which research to allow and which to ignore, which research benefitted them…not you!
The Bottom Line…The Bottom Line…The Bottom Line…
The National Institutes for Mental Health recommend that to help yourself, you should, among other things, consider: mild exercise or activity, participation in social, religious or other activities to remain occupied, set realistic goals for yourself, break up large tasks into small ones, set some priorities and do what you can as you can, try not to isolate yourself, let others help you, expect your mood to improve gradually and watch for improvement in your sleep.
Postpone important decisions, such as getting married or divorced or changing jobs, until you feel better. Discuss decisions
This issue of the HealthTip of the Week is brought to you as a public service by…
K. Andrew Shepherd, DC CCN
www.mhcnz.com 972.398.0440
Tuesday, April 8, 2008
Lose That Weight in 2008!
HealthTip
of the Week…
Top Hospitals Embrace Conservative, More Natural Approaches
Elite centers like the Mayo Clinic, Duke University Medical Center, and the University of California-San Francisco now offer many different conservative and more natural approaches. All 18 hospitals on U.S. News's most recent "America's Best Hospitals" Honor Roll provide alternative approaches of some type. Is your hospital one of them?
A recent US News and World Report article (in the January 5, 2008 edition) suggested 5 urgent reasons why people should work at normalizing their weight this year. While many make weight loss a new year’s resolution, few will take the steps necessary to turn the resolution into reality. This lack of action or discipline to follow through is often due to not realizing a strong enough purpose to do the things that need to be done to accomplish one’s goals.
Here are 5 good reasons to take action:
Cancer Prevention: Being lean protects you against six cancers that have been linked to extra fat—esophageal, breast, pancreatic, colorectal, endometrial, and kidney—and possibly gallbladder.
Insulin Resistance: When your body's tissues become resistant to insulin, you become more vulnerable to high blood pressure, diabetes, and heart disease.
Fat promotes fat: As fat stores in the body grow, we tend to eat more and move less contributing to more fat.
More Fat=More Inflammation: High body fat causes the blood vessels to become inflamed and lays the groundwork for atherosclerosis.
More Problems: Fat deposits start getting packed away in places like your liver, muscles, and wrapped around vital organs. In the liver, fat deposits can cause rampant inflammation and scarring that can lead to liver failure.
The Bottom Line…The Bottom Line…The Bottom Line…
It is clear to everyone that losing weight and being lean are always in one’s best health interest. And, we have all encountered people who tell us that losing weight will be easy. Isn’t it interesting that, many times, those people have either never tried or never had to try. But, since some have been successful, we know that it can be done. Please do speak with us about how we may be able to help you and stay tuned…next week, we will offer you some healthy suggestions.
This issue of the HealthTip of the Week is brought to you as a public service by…
K. Andrew Shepherd, DC CCN
www.mhcnz.com 972.398.0440
of the Week…
Top Hospitals Embrace Conservative, More Natural Approaches
Elite centers like the Mayo Clinic, Duke University Medical Center, and the University of California-San Francisco now offer many different conservative and more natural approaches. All 18 hospitals on U.S. News's most recent "America's Best Hospitals" Honor Roll provide alternative approaches of some type. Is your hospital one of them?
A recent US News and World Report article (in the January 5, 2008 edition) suggested 5 urgent reasons why people should work at normalizing their weight this year. While many make weight loss a new year’s resolution, few will take the steps necessary to turn the resolution into reality. This lack of action or discipline to follow through is often due to not realizing a strong enough purpose to do the things that need to be done to accomplish one’s goals.
Here are 5 good reasons to take action:
Cancer Prevention: Being lean protects you against six cancers that have been linked to extra fat—esophageal, breast, pancreatic, colorectal, endometrial, and kidney—and possibly gallbladder.
Insulin Resistance: When your body's tissues become resistant to insulin, you become more vulnerable to high blood pressure, diabetes, and heart disease.
Fat promotes fat: As fat stores in the body grow, we tend to eat more and move less contributing to more fat.
More Fat=More Inflammation: High body fat causes the blood vessels to become inflamed and lays the groundwork for atherosclerosis.
More Problems: Fat deposits start getting packed away in places like your liver, muscles, and wrapped around vital organs. In the liver, fat deposits can cause rampant inflammation and scarring that can lead to liver failure.
The Bottom Line…The Bottom Line…The Bottom Line…
It is clear to everyone that losing weight and being lean are always in one’s best health interest. And, we have all encountered people who tell us that losing weight will be easy. Isn’t it interesting that, many times, those people have either never tried or never had to try. But, since some have been successful, we know that it can be done. Please do speak with us about how we may be able to help you and stay tuned…next week, we will offer you some healthy suggestions.
This issue of the HealthTip of the Week is brought to you as a public service by…
K. Andrew Shepherd, DC CCN
www.mhcnz.com 972.398.0440
Monday, April 7, 2008
Liberate Yourself From An Unhealthy Body –Balance Your Body, Mind and Spirit
K. Andrew Shepherd, DC CCN
www.mhcnz.com 972.398.0440
The condition of our physical, mental and spiritual health is of optimum importance. If our bodies, minds and spirits are not fit, we will not be able to do the things we need and want to do. Living an unhealthy lifestyle takes a toll on every passion our life dissipates.
To achieve a balance of body, mind and spirit, we must look at each individually and give each an equal amount of time and concentration. If our bodies need more of our time we become sick or have aches and pains. Our minds let us know we need to focus on them when we can’t concentrate or become emotionally distraught. If our spirits are ignored we feel as if we’re separated from the world and our Infinite Intelligence – we don’t feel connected to anyone or anything and there is a sense of hopelessness. Your life will always let you know if the elements are out of balance.
Do you have a balanced body, mind, spirit connection? Do you even know if you do? If not, I’m going to show you a way to find out. Ask yourself these questions, and write down the answers in a journal or notebook:
Body
Am I unhappy with my physical appearance?
Is there something about my body that creates stress in my life?
Do I have an energy drop after my morning caffeine buzz?
Am I eating too much/too little?
Do I eat too quickly and at different times of the day?
Am I drinking more sodas and coffee than water?
Mind
Do I wake up throughout the night unable to sleep?
Do I have self-defeating thoughts throughout the day?
Am I stressed out?
Do I overreact to small situations?
Do I try to do everything for myself – don’t delegate tasks?
Are my emotions in control of me?
Spirit
Do I feel detached from people?
Do I feel hopeless about my life
Do I think I am alone?
Do I have a sense of despair in my heart?
Is there a sense of emptiness in my life?
Do I feel overwhelmed?
Now look at your answers. The more “yes” answers you have will tell you which areas of your life are out of balance and you need to concentrate on.
www.mhcnz.com 972.398.0440
The condition of our physical, mental and spiritual health is of optimum importance. If our bodies, minds and spirits are not fit, we will not be able to do the things we need and want to do. Living an unhealthy lifestyle takes a toll on every passion our life dissipates.
To achieve a balance of body, mind and spirit, we must look at each individually and give each an equal amount of time and concentration. If our bodies need more of our time we become sick or have aches and pains. Our minds let us know we need to focus on them when we can’t concentrate or become emotionally distraught. If our spirits are ignored we feel as if we’re separated from the world and our Infinite Intelligence – we don’t feel connected to anyone or anything and there is a sense of hopelessness. Your life will always let you know if the elements are out of balance.
Do you have a balanced body, mind, spirit connection? Do you even know if you do? If not, I’m going to show you a way to find out. Ask yourself these questions, and write down the answers in a journal or notebook:
Body
Am I unhappy with my physical appearance?
Is there something about my body that creates stress in my life?
Do I have an energy drop after my morning caffeine buzz?
Am I eating too much/too little?
Do I eat too quickly and at different times of the day?
Am I drinking more sodas and coffee than water?
Mind
Do I wake up throughout the night unable to sleep?
Do I have self-defeating thoughts throughout the day?
Am I stressed out?
Do I overreact to small situations?
Do I try to do everything for myself – don’t delegate tasks?
Are my emotions in control of me?
Spirit
Do I feel detached from people?
Do I feel hopeless about my life
Do I think I am alone?
Do I have a sense of despair in my heart?
Is there a sense of emptiness in my life?
Do I feel overwhelmed?
Now look at your answers. The more “yes” answers you have will tell you which areas of your life are out of balance and you need to concentrate on.
Wednesday, March 26, 2008
Health Tip of the Week
Heart Disease – A Lifestyle Problem
“…so the best way to avoid heart failure is to avoid obesity, avoid smoking, manage diabetes if you have it, eat a heart-healthy diet, manage blood pressure and get plenty of exercise, which help reduce the buildup of plaques, exercise the heart muscle, or both.”
Curry – It Does A Heart Good…And Then Some!
According to researchers whose recent study was just published in the February issue of the Journal of Clinical Investigation, curcumin, an ingredient in the curry spice tumeric, can reduce heart enlargement and may lower the risk of heart failure.
The researchers also found that curcumin could also restore heart function and reduce scar formation. The scientists found the mechanism for which these benefits could be derived: curcumin works directly in the cell nucleus by preventing abnormal unraveling of the chromosome under stress and preventing excessive abnormal protein production.
One of the researchers said, "Whether you are young or old; male or female; the larger your heart is, the higher your risk is for developing heart attacks or heart failure in the future. However, until clinical trials are done, we don't recommend patients to take curcumin routinely. You are better off to take action today by lowering blood pressure, reducing cholesterol, exercising, and healthy eating."
Current clinical trials of curcumin-based treatments for pancreatic and colorectal cancer are yielding promising results also, according to the study.
After researching heart healthy nutrients, we found such an abundance of information that we will be featuring it in the next 3 issues of the HealthTip of the Week so stay tuned.
If you or someone you love would benefit from this information, please have them contact the office for a free subscription.
The Bottom Line…The Bottom Line…The Bottom Line…
Heart disease is a huge health issue in this country not just because it affects so many people but also because of the negative effects this disease has on the economy as a whole as well as its impact on the pocket books of so many individuals and families. Unfortunately, it is also now BIG BUSINESS. Everyone in the know acknowledges that it is a lifestyle condition caused by unhealthy habits and can often be reversed by healthy lifestyle changes. Why not change now?
This issue of the HealthTip of the Week is brought to you as a public service by…
K. Andrew Shepherd, DC CCN
www.mhcnz.com 972.398.0440
Dr. Shepherd is commited to bringing you better health and a better way of life by teaching and practicing the true principles of Wellness through Chiropractic Care, Cold Laser Treatment, Nutritional Counseling, Medical Weight Loss Programs, Ion Cleanse De-Toxification Programs, Massage Therapy, Reflexology, Naturopathy and Sports Performance Enhancement. 100% guaranteed Herbal Quit Smoking Program! Blood Serum Allergy and Mold Testing. Life Extension. Bio-Identical Hormone therapy.
“…so the best way to avoid heart failure is to avoid obesity, avoid smoking, manage diabetes if you have it, eat a heart-healthy diet, manage blood pressure and get plenty of exercise, which help reduce the buildup of plaques, exercise the heart muscle, or both.”
Curry – It Does A Heart Good…And Then Some!
According to researchers whose recent study was just published in the February issue of the Journal of Clinical Investigation, curcumin, an ingredient in the curry spice tumeric, can reduce heart enlargement and may lower the risk of heart failure.
The researchers also found that curcumin could also restore heart function and reduce scar formation. The scientists found the mechanism for which these benefits could be derived: curcumin works directly in the cell nucleus by preventing abnormal unraveling of the chromosome under stress and preventing excessive abnormal protein production.
One of the researchers said, "Whether you are young or old; male or female; the larger your heart is, the higher your risk is for developing heart attacks or heart failure in the future. However, until clinical trials are done, we don't recommend patients to take curcumin routinely. You are better off to take action today by lowering blood pressure, reducing cholesterol, exercising, and healthy eating."
Current clinical trials of curcumin-based treatments for pancreatic and colorectal cancer are yielding promising results also, according to the study.
After researching heart healthy nutrients, we found such an abundance of information that we will be featuring it in the next 3 issues of the HealthTip of the Week so stay tuned.
If you or someone you love would benefit from this information, please have them contact the office for a free subscription.
The Bottom Line…The Bottom Line…The Bottom Line…
Heart disease is a huge health issue in this country not just because it affects so many people but also because of the negative effects this disease has on the economy as a whole as well as its impact on the pocket books of so many individuals and families. Unfortunately, it is also now BIG BUSINESS. Everyone in the know acknowledges that it is a lifestyle condition caused by unhealthy habits and can often be reversed by healthy lifestyle changes. Why not change now?
This issue of the HealthTip of the Week is brought to you as a public service by…
K. Andrew Shepherd, DC CCN
www.mhcnz.com 972.398.0440
Dr. Shepherd is commited to bringing you better health and a better way of life by teaching and practicing the true principles of Wellness through Chiropractic Care, Cold Laser Treatment, Nutritional Counseling, Medical Weight Loss Programs, Ion Cleanse De-Toxification Programs, Massage Therapy, Reflexology, Naturopathy and Sports Performance Enhancement. 100% guaranteed Herbal Quit Smoking Program! Blood Serum Allergy and Mold Testing. Life Extension. Bio-Identical Hormone therapy.
Thursday, March 20, 2008
Mountain Health Chiropractic and Wellness
HealthTip
of the Week…
Just a Little Regular Exercise As Part of a Healthy Lifestyle…
A regimen of brisk walking 30 minutes a day at least 4-6 days a week was enough to cut the risk of premature death from all causes by half and was found to dramatically prolong a man's life. According to the report in the 02/08 issue of Circulation, "as you increase your ability to exercise and increase your fitness, you are decreasing the risk of death,"
Published in the February, 2008 edition of Circulation
Chiropractic Adjustment Restores Man’s Vision
According to a report on KCRG in Cedar Rapids, Iowa this past January, medical doctors aren't quite sure how it happened, but a man in Dubuque, Iowa can see clearly after being blind in one eye for more than a decade.
It happened after a trip to the chiropractor.
According to the news story, twelve years ago Doug Harkey's left eye suddenly stopped working. "I woke up one day and I didn't have vision in one eye."
And as quickly as he lost sight, he got it back.
After a routine visit to Chiropractor Tim Stackis, Harkey said a miracle happened.
"My blind eye starting watering after I left the office and it watered for 45 minutes straight. It started making my good eye water. I went to wipe my right eye and I could see out of my left eye again."
Doctor Stackis said, “the bones in the Harkey's neck were out of alignment and that that interferes with the messages and energy the brain sends down to the rest of the body."
We bring this news story to your attention for a few very good reasons:
A cure was not being attempted.
By adjusting Harkey’s spine, his nerve system normalized and a body function was restored.
This happens during every chiropractic adjustment but the restoration of function is not always so dramatic.
Normal function is always preferable.
The Bottom Line…The Bottom Line…The Bottom Line…
Normal function and regulation of body systems combined with regular exercise and proper nutrition are the cornerstones of good health. Mix in plenty of pure water, a positive mental attitude and sufficient rest and you have the recipe for a long and healthy life. The alternative is to try and re-capture health after it is lost. We are more willing to make lifestyle choices that contribute to our health AFTER it has been lost. Make that change now and enjoy good health!
Dr. Shepherd is commited to bringing you better health and a better way of life by teaching and practicing the true principles of Wellness through Chiropractic Care, Cold Laser Treatment, Nutritional Counseling, Medical Weight Loss Programs, Ion Cleanse De-Toxification Programs, Massage Therapy, Reflexology, Naturopathy and Sports Performance Enhancement. 100% guaranteed Herbal Quit Smoking Program! Blood Serum Allergy and Mold Testing. Life Extension. Bio-Identical Hormone therapy.
of the Week…
Just a Little Regular Exercise As Part of a Healthy Lifestyle…
A regimen of brisk walking 30 minutes a day at least 4-6 days a week was enough to cut the risk of premature death from all causes by half and was found to dramatically prolong a man's life. According to the report in the 02/08 issue of Circulation, "as you increase your ability to exercise and increase your fitness, you are decreasing the risk of death,"
Published in the February, 2008 edition of Circulation
Chiropractic Adjustment Restores Man’s Vision
According to a report on KCRG in Cedar Rapids, Iowa this past January, medical doctors aren't quite sure how it happened, but a man in Dubuque, Iowa can see clearly after being blind in one eye for more than a decade.
It happened after a trip to the chiropractor.
According to the news story, twelve years ago Doug Harkey's left eye suddenly stopped working. "I woke up one day and I didn't have vision in one eye."
And as quickly as he lost sight, he got it back.
After a routine visit to Chiropractor Tim Stackis, Harkey said a miracle happened.
"My blind eye starting watering after I left the office and it watered for 45 minutes straight. It started making my good eye water. I went to wipe my right eye and I could see out of my left eye again."
Doctor Stackis said, “the bones in the Harkey's neck were out of alignment and that that interferes with the messages and energy the brain sends down to the rest of the body."
We bring this news story to your attention for a few very good reasons:
A cure was not being attempted.
By adjusting Harkey’s spine, his nerve system normalized and a body function was restored.
This happens during every chiropractic adjustment but the restoration of function is not always so dramatic.
Normal function is always preferable.
The Bottom Line…The Bottom Line…The Bottom Line…
Normal function and regulation of body systems combined with regular exercise and proper nutrition are the cornerstones of good health. Mix in plenty of pure water, a positive mental attitude and sufficient rest and you have the recipe for a long and healthy life. The alternative is to try and re-capture health after it is lost. We are more willing to make lifestyle choices that contribute to our health AFTER it has been lost. Make that change now and enjoy good health!
Dr. Shepherd is commited to bringing you better health and a better way of life by teaching and practicing the true principles of Wellness through Chiropractic Care, Cold Laser Treatment, Nutritional Counseling, Medical Weight Loss Programs, Ion Cleanse De-Toxification Programs, Massage Therapy, Reflexology, Naturopathy and Sports Performance Enhancement. 100% guaranteed Herbal Quit Smoking Program! Blood Serum Allergy and Mold Testing. Life Extension. Bio-Identical Hormone therapy.
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