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Are you having trouble breathing? Are you a mouth breather? Is your sleep partner a mouth breather or snorer? Do you have sleep apnea, asthma, or just feel like you aren't getting a full deep breath? If your are interested in learning new techniques and need answers to your questions, then this is a great place to start. I listened to this book on the Libby app, the library free app that you can connect to with your local library. The author takes you through research, interesting observations, and new ideas about how to breath the correct way so you have better health and function. From lowering blood pressure to having a calmer mind and other health benefits. Link here

The Plant Paradox: The Hidden Danger In "Healthy" Foods That Cause Disease and Weight Gain, by Steven Gundry Learn about looking at fruits, vegetables, and grains in a whole new way. Find out the hidden source of inflammatory lectins and eliminate or reduce them from your diet. If you've tried everything and still feel like you are bloated and inflamed, try reading this book from Dr Gundry, a cardiac surgeon who spent his career trying to figure out why we have so many digestive and cardiac problems. Link here .

Are you frustrated with feeling tired, sluggish, lack of good sleep, lack of focus? Are you perimenopausal or post-menopausal and have symptoms you wish you could treat? Are you on bio-identical hormones and need to know if they are working for you? Do you think you are low testosterone and want clear answers? Are you trying to get pregnant and having trouble conceiving? Are you just burnt out and can't catch up? Most medical professionals will offer a blood test to test your hormones but that only gives you a snapshot of that particular moment. It doesn't necessarily take into account that we have a daily cycle of hormones and that is the best way to test for estrogen, progesterone, testosterone, cortisol (adrenal hormones). While those tests are valuable and can give you some answers, many people hit a wall with hormonal testing, or they don't want to take prescribed estrogen or progesterone and want to see if there is a natual alternative. The gold standard of hormonal testing for the adrenal and sex hormones was saliva testing. While those can still be valuable as well, they don't offer the full picture of how your body is working (or not working). We've been testing with Precision Analytical's DUTCH test. This is a dried urine test, conveniently offered in your home. The basic panel includes all 3 estrogens, progesterone, DHEA, testosterone, cortisol, cortisone, hormone clearing pathways (valuable to test the risk for estrogen dominant cancer risk), melatonin, plus glutathione, oxidative stress, B6, B12, dopamine, epinephrine and norepinephrine. There is another panel that you can add testing for insomnia, or other sleep disorders. Here is a link to the website so you can see how much research and education they put into the panels and testing. They have webinars that anyone can access, and a team of doctors that can answer whatever questions you have DUTCH Test – Advanced Hormone Testing . If you are looking to get an accurate assessment of your health, contact us and we can order a test kit to come directly to you. Let us know how we can help you further.

It's no surprise that meditation is the most widely used and suggested practice for inner peace, life balance, and stress management. Most people say that they are "terrible at meditating". I believe that we all have the ability to quiet the mind and focus on breathing, but we are usually at a loss how to meditate by ourselves. There are so many apps that guide us through mediation, but those are usually for a fee. It's hard to pay for something in advance if you aren't sure you are going to like it. Meditation practice is known and has been proven to lower heart rate, anxiety, depression, high blood pressure, increase deep sleeping, and help you focus better. If you are a novice or a seasoned meditator, I highly suggest this FREE app to keep you on track. It's called Insight Timer (here is a link for the website, but you can download the app from your app store on your phone Insight Timer - #1 Free Meditation App for Sleep, Relax & More ). What I like about this app is that there are hundreds of choices in what kind of mediation you want to do: guided, breathing, Nidra, chakra, sleep, live classes, yoga, workshops, etc., choosing from length of meditation to whether or not you want a male or female voice, background music, or just specifically calibrated music/beats to assist you on your own mediation and relaxation journey. Feel free to give your practitioner a tip, but only if you want to. Happy meditating!

This is an oldie, but a goodie. One of those books you can pick up and put down and use as a resource. There are many layers to this book and Dr. Hawkins addresses a multitude of topics. Firstly, he talks about applied kinesiology in the form of muscle testing. Everything can be muscle tested. He describes how to do it in detail in the book. Muscle testing is the practice of asking the body a question and getting an answer from the subconscious part of the body. So, for example, if you want to know if someone you are dating is right for you, or if there is a potential food allergen, you can muscle test to find your answer. Now, while he promotes that everything can be muscle testing either weak or strong, it is only a guide and not an absolute. Please make decisions based on many factors, not just muscle testing. Secondly, he categorizes emotions and behaviors into a chart form that are known truths. Courage rates higher than anger, love rates higher than indifference. I love this chart. He calls it the Map of Human Consciousness. It is a good reminder that when one is feeling a certain way, let's say "righteous" because one feels deserving to be righteous, that it is a lower ranking emotion and doesn't serve our higher good. Dr. Hawkins describes in detail with good examples what the difference is between a power behavior or emotion, vs a force behavior or emotion. The higher up on the chart, the more power you have. Many of us are working to achieve these thought patterns and implement them into our consciousness. This map is a great reminder when those emotions go low. The rest of the book is a philosophical discussion of spirituality, consciousness and sub conscious emotions and behaviors. He is thoughtful, expressive, and inquisitive. If you are interested in psychology, spirituality, human behavior, or want to learn how to muscle test, this book is a must read. david r hawkins power vs force - Search (bing.com)

The Body Keeps the Score is a must read for anyone who has been through trauma or wants to understand the origins and manifestations of trauma. In a well-researched and accessible way, Dr. van der Kolk has created a foundation of breaking down what happens in the brain and the body due to traumatic events and how to heel those wounds. By ackowledging PTSD can happen in childhood or adulthood, he gives a voice to those who may feel that they are stuck in their healing because traditional psychology cannot help them.

This New York Times #1 Best Seller is a great resource for anyone that wants to enhance their brain health through diet and nutrition. Neurologist Dr. Perlmutter explains: Why cholesterol is actually a good thing and why it's so important to have cholesterol to support brain function and prevent neurodegeneration and disease (Alzheimer's, Parkinson's. etc.). Why good fats are needed for your brain to function at it's optimum. Why bad carbs are terrible for your brain and actually increase neurodegeneration. Tips to improve diet and add the right supplements in the form of Omega 3s and medium chain fatty acids. Why eating gluten is the WORST thing for your brain. Read the list of symptoms of Grain Brain, and see which ones you have. The aging brain doesn't necessarily mean a degenerative brain. Enjoy recipes and suggestions how to optimize this way of eating for the future of your brain. As always, support local book stores or get this book from your local library.

Detoxing regularly is crucial for maintaining optimal health, but it is often mistaken as a diet. Where diets fail is that they are short term solutions to life long problems. What happens after your cleanse is just as important, and maybe more so, as your cleanse itself. Adding foods back into your diet, one at a time, helps you figure out which ones you are sensitive to. But after that, when real life sets in, it’s the choices you make that keep you on track for healthy eating.  Use your new knowledge to make good decisions about which foods make you feel fulfilled, or which foods just fill you. Eat Organic whenever possible : Buy organic at the supermarket, choose organic restaurants, and support local Farmer’s Markets. You do not need extra hormones, pesticides, or antibiotics in your food. The Food News website lists the produce with the least to most pesticides. Read ingredient labels; not just the front of the package . You’ll see buzzwords like “healthy” and “all natural” and “made from organic ingredients”. Read the “small print” on the back of the package. For example, I wanted to make guacamole, but the avocados weren’t ripe so I opted for the pre made guacamole. They are not all the same! One of the brands had cane juice as the second ingredient. Just because it is green, and just because it is in the health food store, doesn’t mean that it is the best choice. For the record, I chose the one with the least amount of ingredients with words I know are actual foods. Inquire about the ingredients of your favorite restaurant item.  Recently, I was saddened to learn that my favorite salad dressing at a restaurant I frequent is made with ingredients that I am trying to avoid. The chef may accommodate you by removing the item (like croutons on a salad), or at least tell you the ingredients in the item you’re choosing on their menu. It never hurts to ask for what you want. Try not to make your request when the restaurant is busy; items changes are difficult for a kitchen in the middle of their lunch or dinner rush. Call ahead of time, or go during slower times of the day, Be prepared . If you are going to a party or a dinner out, make sure there are foods there to support your healthy eating habits. There is no reason to break your food plan, this isn’t a “diet”, this is a lifestyle change. If the restaurant or party doesn’t have anything you can eat (believe me, sometimes your choices can be slim) then chose another restaurant, eat before you go out, or bring your own food. Sometimes, you will just have to change your restaurant plans, and bring your own food to parties. If it’s a formal gathering and you don’t want to bring food, then contact the host and inquire about the menu. There might not be ANYTHING you can eat if you have a Gluten and Dairy restriction. I tend to eat before I go out, or afterwards. In the past, I’ve left parties early just so I can get something else to eat. True, it may be inconvenient, but it is worth it if you don’t feel awful because you are able to avoid something to which you are sensitive. Surround yourself with supportive friends and family  who are aware of your dietary needs. When your friends know that you have decided to keep your diet clean and you mean it, they will be more than happy to help support you. They may even ask you what kind of cleanse you are doing. Now that you feel good, lost weight, and talk about the next cleanse you want to do, your friends will be curious. Share your success stories with them. Also share that it is not an easy process, but takes discipline and support, and you would be a very good friend to them when they decide a detox is right for them too. Be kind to yourself.  There are days when you just to eat whatever is in front of you because you are in a bad mood, or you didn’t plan your day’s meals thoroughly. That is okay. Sometimes you just have to eat to keep yourself from having a blood sugar crash. If you have a known allergy or food sensitivity, you will probably have a mild to severe reaction. This adds to confirm that avoidance of that particular food is beneficial. But, don’t think that you “cheated” or “relapsed”. Sometimes you have to eat so you don’t starve. Be gentle to yourself and learn that lesson. Then start with the good stuff again the next day. The following recipes are alternative to every day foods, changed to fit a cleanse. What’s great about them, is that they are tasty enough to make all year round. On and off the detox, these will keep your bellies full and happy. Spinach and Artichoke Dip with White Beans (Serves 6) Makes a great appetizer, snack, or lunch. Head of spinach, cleaned 2 garlic cloves 1 15 oz. can white beans (navy, butter, cannellini), rinsed 2 TBSP fresh or dried basil 3 TBSP fresh lemon juice 1/2 cup scallions, chopped white part only (optional) 1 15 oz. can artichoke hearts, chopped In a medium or large sauce pan, steam spinach for 3 minutes, until just wilted. Drain spinach thoroughly and add to food processor with beans, garlic, basil, scallions, and lemon juice. Mix until spinach is well  blended. Add the chopped artichokes and mix by hand. Serve with carrots, apples, celery, etc. Bacon and Sauteed Cabbage (Serves 6) My husband’s recipe, we take it along camping too. 5 slices turkey bacon (antibiotic and hormone free), diced 2 TBSP coconut or extra virgin olive oil, divided 1 medium yellow onion, chopped 2 garlic cloves, minced 1/4 tsp fresh or dried thyme 1/4 tsp fresh or dried oregano Salt and Pepper to taste Medium to small head of green cabbage, shredded In a large iron skillet or dutch oven on medium heat, cook bacon in 1 TBSP oil for 5-6 minutes, stirring so the bacon doesn’t burn. Remove bacon from the skillet and set aside. Add the onion and 2nd TBSP of oil and saute for 5 minutes until onion is translucent. Add garlic and herbs, and saute for another 2 minutes. Add bacon and cabbage and distribute all the ingredients in the pot evenly. Cover and steam, stirring occasionally. Cook until all the cabbage is soft, about 10-15 minutes. Serve warm as a side dish for chicken or fish. Coconut and Pistachio Granola (Serves 6, or as a snack) Inspired by a recent gluten free breakfast spread in November 2012, Whole Living 1/2 cup millet, uncooked 2 cups gluten free rolled oats, uncooked 3/4 cup pistachios, shelled 1/2 cup unsweetened coconut flakes 1/2 cup honey, raw if you have it 1 TBSP coconut oil 2/3 cup dried cranberries or blueberries 1/2 cup unsweetened almond or coconut milk for cereal (optional) In a glass or ceramic bowl, soften millet by pouring in 1/2 cup boiling water. Cover with a plate and let sit overnight, or at least 4 hours. Drain excess water. Preheat oven to 325°. In a large bowl combine the millet, oats, pistachios, and coconut flakes and mix. In a small saucepan, heat the oil and honey on low until melted. Pour over nut mixture and toss until well blended. Line a rimmed baking sheet (or casserole dish 9 x 14) and spread out the mixture. Bake 20 minutes, tossing about 1/2 way through. Add the dried fruit and serve with unsweetened almond or coconut milk for an alternative to cereal, or eat as a snack. You can store it in the refrigerator in an airtight container for up to 2 weeks.

"There will come a time when you believe everything is finished; that will be the beginning.”
— Louis L'Amour

During the reintroduction or food challenge, consider adding one eliminated food at a time back into your diet, every three days, and watch for a reaction. The following are a list of the previously eliminated foods.
Beef, pork and shellfish Nightshades (bell peppers, eggplant, potatoes, tomatoes) Eggs Peanuts (or any nuts or seeds that were eliminated) Soy Cultured dairy (cheese, yogurt, cottage cheese) Dairy milk Gluten-containing grains/wheat Sugar Caffeine/coffee/black tea Alcohol
Re-introduce one food at a time, for one day, and avoid it for the following three days. Write down any symptoms such as gas, bloating, diarrhea, constipation, heartburn, bad breath, brain fog, headaches, achy joints, fatigue, skin rash, etc. Be aware that it may be a few days before you notice a symptom. This is the reason we suggest you wait for 3 more days before moving onto another food.
If you are sensitive to one of the foods, leave that food out of your diet for the time being. If you do not experience any symptoms, you may continue to eat that food.

Example
Day 1: Food added – cheeses and yogurt. Some bad breath within 10 minutes of eating cheese
Day 2: no symptoms
Day 3: some constipation
Conclusion: Will leave cheese and yogurt out of diet for now and check back with doctor after reintroduction is complete.


We are grateful for these wonderful testimonials.
Watch our first class’s video.


Make Your Next Great Decision:
Good: Make detoxing a regular part of your healthy routine

Now that you have had a chance to detoxify, you understand your body’s reactions to certain foods, and you know first-hand the benefits of clearing your system. Consider the possibility of doing a detox program regularly, perhaps two or three times a year. Your workbook is designed to be modified as you collect information and recipes. You can always follow the recipes for a detox with teas, or you can call our office and we will drop ship any of the products to your home. If you want to do a deeper liver cleanse, or target another area, please let us assist you with any of your specific detoxing needs. Remember, you may always sign up for another Detox Restart Class for a discounted rate.

Don’t forget to use the breathing, spas and exercises as a daily ritual for detox support!

Better: Keep up with an anti-inflammatory diet and lifestyle

A great way to keep up your good health is to stick with a diet that causes little or no inflammatory reactions in your body. That means that if you have a known allergy to a certain food, or your Detox Restart Reintroduction enabled you to experience reactions to the eliminated foods, then keep them out of your diet the best you can. If you consider a gluten free lifestyle, you must remember that gluten remains in your system up to several months. This means 100% Gluten Free. Not an easy decision, but it is really manageable if you remain conscientious about your food choices. Depending on where you live, there are many choices at the supermarkets and restaurants for healthy eating.

Best : Consider a one–on–one program with Debra Chance, DC.

If you decide to let us to assist you with your health care needs, we’ll work together to design a monthly program customized especially for you.

Example: Initial Test includes:
Full Panel Blood Work, Analyses and Report               Includes serum: Glucose, BUN, Creatinine, Uric Acid, Sodium, Potassium, Chloride, CO2, Calcium, Phosphorous, Magnesium, Total Protein, Albumin, Globulin, A/G Ratio, Bilirubin, Alkaline Phosphatase, GGT, LDH, SGOT, SGPT, Iron, Triglycerides, Cholesterol, HDL/LDL/VLDL, LDL/HDL Ratio, CBC/Differential, Basic Thyroid Panel (Total T4, T3 Uptake, TSH, FTI), Vitamin D, and Urinalysis
Adrenal Saliva Index and Analysis (Includes: Cortisol profile, Circadian Rhythm, Insulin, DHEA, Gliadin AB, and Secretory IGA)
Full History and Exam Assessment Form Evaluation Take control of your own health today; don’t wait until it’s too late. Call our office today. 303-6046164

One of the very best ways to boost your health with a great whole food is by adding dark, leafy green vegetables to your daily diet. Kale, Swiss chard, spinach, beet greens, and lettuces are a few of the healthiest, most nutrient packed, and delicious choices. Most leafy greens have an abundance of vitamins, minerals and phytonutrients: Vitamins A, C, and K, calcium, potassium, magnesium iron, folate, beta carotene, and lutein. An excellent carbohydrate and fiber source; greens digest slowly, which helps maintain optimum blood sugar levels.

You can safely say dark leafy greens efficiently support your digestive tract, including colon and liver, your heart and cardiovascular system, your blood sugar and adrenal stress levels, your eyes, brain, immune system, joints, bones, and more.
Adding these greens to your diet doesn’t just mean eating spinach salads every day, or sauteing kale with your protein or grain for dinner. That can be a tad bland and boring. It’s about figuring out other creative ways to include greens in your meals – like adding them to soups, smoothies, or blending into a tasty and original pesto. I made this next soup twice during our last fall detox.
Red Chard and White Bean Soup (Serves 6)
2 cups dried white beans (or one 15 ounce can of white beans) 2 Bunches of Red Swiss Chard, cleaned and de-stemmed (don’t throw away the stems, chop them up for use in the soup) 1/2 white onion, chopped 2 TBSP Extra Virgin Olive Oil 2 garlic cloves, minced 1/4 tsp dried thyme 4 cups low sodium vegetable stock In a dutch oven or other large pot, saute the onions, red chard stems together in the EVOO for 10 minutes, until translucent. *
Add the garlic and thyme, cook for another 2 minutes, until fragrant.  Add the soup stock, beans, and chopped red chard leaves, and cook for another 10 minutes. Serve.
*Meat it up: add 4 pieces of chopped turkey bacon to the first step (hormone and antibiotic free).


Pasta with Kale Pesto and Butternut Squash (serves 6)
1 1/2 pounds butternut and delicata squash, peeled and seeded, cut into 1 inch chunks 1/2 cup extra virgin olive oil 2 small bunches (about 3/4 pound) lacinato/dinosaur kale, cleaned and de-stemmed 12 ounces brown rice pasta 1/3 cup toasted walnuts (or pine nuts or sesame seeds) 2 large garlic cloves, roughly chopped Finely grated zest of 1 lemon Freshly squeezed lemon juice, to taste Preheat oven to 400 degrees. Toss squash in 1 TBSP of the oil. Roast, stirring occasionally for 45 minutes. At the same time, bring a large pot of water to a boil; have ready a bowl of ice water. Drop kale into boiling water and cook for 45 seconds. Use tongs or slotted spoon to transfer kale to ice water. Bring water in pot back to a boil, adding more if necessary so there is enough to cook pasta.
Drain kale well, then wrap tightly in a dry kitchen towel and squeeze thoroughly to remove any excess moisture. Roughly chop leaves. When water in pot comes back to a boil, cook pasta according to package directions.  In a food processor, pulse together kale, nuts, garlic, salt, lemon and lemon zest until mixture is smooth. With processor running, slowly drizzle in the oil until fully incorporated. Drain pasta, reserving a little bit of cooking water. Toss pasta with kale pesto. Serve topped with squash.
Quick Kale Snacks (serves 2)
One or more bunch of  Lacinato/Dinosaur Kale: cleaned, de-stemmed and cut into strips Either a mixture of extra virgin olive oil and organic apple cider vinegar (1 tsp each)or organic coconut oil and lemon juice (1 tsp each) Preheat Oven 350 degrees. Toss kale with either mixture; lay on a parchment paper lined pan. Heat for 20 minutes, turned after 10. Serve.
Fruits and Veggies Smoothie (serves 2)
1/2 cup frozen/fresh raspberries/strawberries/blueberries or a mixture 2 cups spinach or kale, washed and de-stemmed 1 cup filtered water 1 TBSP Omega 3’s Mix together well and serve

We previously talked, in Phase One, about how to start your Restart Series: Detox Program. Starting any detox program is about setting an intention: What do you want to accomplish and how do you get through the difficulty of a detox program. Goal setting is the key to keeping on track.
Part II is not really a “step” but a lifestyle habit that you may already practice, or it can be something that you start doing today.


Journal.Write down everything you experience during a detox program:
How are you feeling? Does anything hurt or feel better?
What foods did you eat and what kinds of reactions did you have?
What is your mood like? Are you crankier or lighter?
How are you sleeping? Is it easier to fall asleep? Are you waking up more?
What foods do you crave? Salt, sweet, starchy, meat?
What is your energy level like? Are you craving caffeine or sugar?

What you might not realize that any symptom you have after eating, even up to two days later, is your body’s way of telling you that food isn’t right for you. This is not considered to be a full-blown food allergy, but even more dangerous: a food sensitivity. A food allergy is an immune response, called an IgE response and will show up immediately. While this appears most often when you are young, it can develop in adulthood as well.
Another response can take several hours, up to days to appear, and that is the IgG response. It may happen with foods you’ve been eating your whole life without knowing you have a sensitivity, or can come about after a compromise in your immune system. Now when you eat that food, you may get fatigue, mood swings, brain fog, indigestion, bloating, gas, phlegm throat, sinus drip, hives, headaches, pimples, joint pain, swelling, constipation or diarrhea.
I mentioned that it may be more dangerous than a known allergy, and I’m not comparing it to serious anaphylactic allergy response, but typically people avoid their known allergens.
When you have a food sensitivity, you might think the above symptoms are “normal” experiences, and you wouldn’t think to correlate it to one of the things you may have eaten recently. If you don’t know you are sensitive, you probably won’t take steps to avoid those foods that are causing the inflammation. Every one of those symptoms is related to inflammation. By now you may have heard: inflammation is linked to many diseases. Including heart disease, cancer, diabetes, hormone imbalances, Alzheimer’s, GI diseases, and most chronic problems.
Here is a great sample journal entry during detox:
“Today, Day Five, I had a Detox shake this morning with almond milk, almond butter and a banana. Yum. Ate a grapefruit for breakfast. Not hungry until 10:30am, had walnuts and an apple for a snack. Good energy today, not as sluggish as yesterday. 4 glasses of water before lunch. 2 full BMs by 1pm. Lunch was grilled cod with asparagus and a green salad with homemade vinaigrette. Not tired after lunch, went to the gym for a 30 minute cycle. Had an orange and a coconut Detox shake before dinner. Not very hungry, had a small bowl of chicken, kale and white bean soup. Kinda bland, miss the hot sauce. Not hungry before bed. Stretched and had an epsom salt bath. Note to self: take more baths. Went to bed at 10, journal for 10 minutes. Tired but not exhausted. Did not crave that hamburger that I wanted yesterday. 8 glasses water today.”

After the Detox, we encourage you to keep writing in your journal as you reintroduce the foods you avoided eating during your cleanse. So, your journal may look like this:
“Dairy: Day One Reintroduction Cheese
Phlegm in throat for 10 minutes and eating, stomach ache for another 10 minutes.
Day Two: Cheese, slower BM than before. Not craving dairy or cheese.
Day Three: Okay
Conclusion: Stay off dairy, or find a goat dairy substitute and try that”
Keep track of your symptoms and how you feel is a key step in claiming your health.

Changing the foods you eat for daily breakfast, lunch and dinner is daunting. The most effective (and scariest) way to take control of what you eat is by learning new recipes. DO : Start scanning cookbooks and recipe magazines. The pictures will get you in for a look, then scan through a second time and earmark the pages that could be possible new recipes for your collection. These are recipes you could eat, given your taste preferences, food sensitivities, and commitment level to the recipe. Some recipes require several steps so choose the time savers. QUICK TIP: I take pictures of recipes with my smartphone so "goodbye" to copying or ripping out pages. DON’T : Rule out recipes that contain ingredients that aren’t already part of your staples, or that you have never heard of or tried. The point is to learn NEW recipes and find healthier choices. Do it gradually so you don’t overwhelm your budget. DO : Find recipes that have common ingredients. Buying a bunch of cilantro just for one dish wastes a perfectly good opportunity to make a variety of dishes that feature cilantro. Plus, throwing out an old bunch of greens is wasteful and may prevent you from purchasing it again. DON’T : Procrastinate trying new recipes. Jump in; if something you see in a magazine is in season now, why not make it today? Set aside idle time (TV watching or internet surfing time can be postponed a day) and experiment with a new recipe. I personally feel overwhelmed when I try a recipe for the first time. The worst that could happen? Not much, it’s a win-win either way.