March 22, 2013
Have you ever heard a preschooler ask for more asparagus? Offer enthusiastic thanks for fresh or frozen peas as a snack? Or do you know a family that fights over the last Brussels sprout or serving of beets or kale? And no, I don’t mean kale chips.
If this sounds like what happens in your home, you’ve done a great job introducing your family to eating wholesome foods as a natural part of life! (By the way, the above have all happened in ours). If this isn’t so familiar, perhaps you’ve wondered about the long-term effects of your family’s current eating habits. Maybe your toddler used to eat well, but now pitches a fit at dinner, or maybe you’re new to eating a lot of these less-popular veggies yourself. Whatever the history, you might now be contemplating what to do about the current situation or perhaps you’ve simply given up.
Well, I want to share with you some food for thought (I couldn’t resist the reference) –- okay, more like questions for thought:
Will a child who is bribed, forced, or manipulated with food-hiding into eating veggies and other things that are “good for you” freely choose to eat these foods as a teen or young adult?
Will a toddler who learns to eat until Mommy and Daddy are satisfied with the quantity, learn how to listen to its own body’s signs of fullness?
Do meal-time battles carry over into challenges with your preschooler in getting ready for school or resistance to bedtime routines?
If so, what should a parent do?
First, you’ll need to address any food aversions or difficulties that you and/or your spouse might have that either effect what’s being prepared or what the two of you are/are not eating in front of your children. It’s probably built-in biology for our survival that our youngest offspring do not want to eat foods different from what Mom and Dad are eating. (This can also hold true for older children if there is no “kid food” being prepared and the other members of the clan genuinely enjoy the family meal).
A second tip is to include children as much as possible in food selection and preparation. For example, take children to the Farmer’s Market and have them choose a new vegetable to learn about and prepare for a family meal. Younger children can be given a more limited choice, such as, “Should we have chard or kale tonight?” or, “Do you want the purple kale or the dinosaur kale?” (Didn’t know there was dinosaur kale? Ask your local farmer if they have any.) Even better than shopping at the Farmer’s Market, start a garden and involve your children in seed selection, planting, care/weeding/watering, and harvesting!
For more practical ideas and in-depth discussion on various strategies to encourage healthy eating as a family lifestyle, please register for my upcoming workshop, “Raising Our Children, Raising Ourselves,” at the Los Altos Whole Foods Culinary Center, Saturday, March 30, from 10-11:30 a.m. The cost is $25/person or $40/couple. This includes complimentary on-site child-watch for pre-registered children.
Please register here: www.HealthyHappyTummy.com/events/2013/03/FOCFO
In the workshop, I’ll cover the long-term risks of some of the above mentioned meal-time parenting practices, as well as touch on guidelines for healthy food selection and how to get to the root of dinner-table challenges. Note: Registration ends this Monday, 3/25.
Hope to see you there!
(If you can’t make it, feel free to shoot me an email. I’m always happy to do some virtual trouble-shooting for a family in need).
Happy eating and warm regards,
Holistic Health Counselor
March 13, 2013
St. Patrick’s Day is a holiday appreciated by all generations. For kids, the day is usually spent on a hunt for leprechauns and pots of gold while the adults flock to the nearest pubs to celebrate all things Irish with a green glass of Guinness. While celebrating this holiday can be a fun past time, it’s not always the healthiest.
St. Patrick’s Day doesn’t need to be the crazy calorie fast that it is made out to be; we can help our family members enjoy the day in new and healthy ways while staying true to common St. Patrick’s Day traditions. Consider incorporating these ideas into your holiday celebrations.
Soda bread with rolled oats and wheat flour: Soda bread is a staple on any Irish table and by ensuring that at least half of the flour used to bake the bread is whole wheat, you are cutting calories and carbs while still enjoying a valued Irish tradition. You and your family members will feel like true Irishmen!
Veggie kebobs with green Greek yogurt dip: Getting your family members to eat veggies can be a challenge. Try pairing vegetables like carrots, cauliflower and green peppers in kebob style to honor the Irish flag for St. Patrick’s Day. Then create your own dip made from low-fat or nonfat Greek yogurt and include a drop or two of all-natural green food coloring. If you do not want to include food coloring, you can always include muddled mint leaves, parsley, avocado or even basil.
Cabbage: Cabbage is another staple used in almost every traditional recipe. Cabbage can be baked, steamed or even sautéed, and this powerhouse Irish vegetable is extremely healthy. It is high in fiber, low in calories and rich in vitamin K and other antioxidants; it is the perfect food to celebrate any Irish holiday.
Green bell peppers: These peppers can be added to any dish for a special St. Patrick’s Day treat. What makes these so ideal for this holiday is the ability to chop and slice them into the shape of natural four-leaf clovers. This is a fun and healthy way to get the kiddos and other family members (maybe even the husband) to eat their green veggies while also celebrating a fun Irish holiday.
With St. Patrick’s Day quickly approaching, we will soon begin preparing our green outfits, leprechaun cookies and rainbow scavenger hunts for the kids, but don’t forget that this holiday can keep you and your family both happy and healthy. If you’re looking to celebrate this holiday by being active, do your research and find a local St. Patrick’s Day Dash 5k walk or run event. These are usually charity events that draw big crowds of like-minded health-conscious people and are a fun and enjoyable way to start celebrating the day with your loved ones. If you or your family members are looking to feel even better this St. Patrick’s Day, come see us as Rozenhart Family Chiropractic, we would love to celebrate with you!
Photo Credit *~dawn~*
March 6, 2013
It’s no secret that here at Rozenhart Family Chiropractic we love fueling our bodies with clean, healthy and organic foods. The benefits of eating organically and supporting organic farming far outweigh any myth or misconception that could lead anyone to believe that eating organic foods could be anything but beneficial. If you are on the fence about switching to organic eating, fear not! We have put together a few reasons to help encourage you and your family to make the shift to clean and organic eating.
How does it help you?
- Feel great: Organic fruits and vegetables are higher in antioxidants and phytonutrients; these help you feel strong while also keeping your immune system fighting at full force.
- Keep your heart healthy: Organic farming produces dairy products and meats that contain omega-3 fatty acids as well as conjugated linoleic; both of which aid in heart health by lowering cholesterol.
- Keep it natural: Fruits and vegetables that are certified organic do not undergo harsh chemical treatments during the growth process. Eating strictly organic foods limits the amount of chemicals or pesticides that you, your children and the rest of your family are exposed too.
How can it help others?
- Economic stimulation: By eating organic foods, you are potentially helping small family-run farms achieve economic well-being. These small farms could not normally compete with large factory style farms, but by making this clean sweep and by purchasing organic foods, you are contributing not only to organic farming, but to what is most likely a small local business.
- Humane treatment: Organic farming produces meats in living conditions that are considered extremely humane. Your purchase of these meats may be a bit more expensive, but these animals were never injected with antibiotics or growth hormones and are considered to be of high quality.
- Environmental sustainability: Organic farming processes do not damage our environment. Therefore, our natural resources, our rivers and soils for example, remain useful and undamaged by otherwise harsh chemicals or pesticides.
As you can see, eating organic benefits not only you and your family but also farmers, the economy and the environment. Here at Rozenhart Family Chiropractic, we value the health of our clients and their families; if you have any questions about eating organic, please feel free to come in and see us. We love helping our friends and families become healthier and happier every day.
Photo Credit: Andy Roberts Photos
February 26, 2013
Big thanks to Dr. Lisa Owen in Plantation Florida for a great guest blog post!
Chiropractic Care and the Immune System
Your nervous system is a critical part to your immune system. The nervous system is what controls and communicates with your body, by sending and receiving messages, and controlling your thoughts and movements.
Your spinal cord is a key connection to your nervous system. Chiropractic care benefits your immune system with treatment that keeps your spine and nervous system on the right track. Chiropractors are also able to provide manual manipulation of the spine and individual vertebrae, as well as help improve back pain, neck pain, car accident injuries, headaches and migraines.
Abnormal changes in the body can lead to a poor immune system. Your immune system is what helps you fight off infections, cancer, the flu, and other common illnesses. Antibiotics have been the solution for most of the illness that can take a toll on the immune system; however they’re not always the best solution for every case.
There are many ways you can strengthen your immune system, and some of them work better than others. A healthy diet can always improve your overall health, along with daily exercise. Vitamin D and C, and sleep help maintain the immune system substantially. Vitamin C and D are important to help you fight off diseases. Chiropractic treatment is also known to be beneficial for your immune system and overall health.
Chiropractic adjustments relieve stress from the nerve system, and many chiropractors recommend regular chiropractic care for everyone because of its benefits. Nowadays, a lot of insurances are starting to cover chiropractic care, so it isn’t an out of pocket expense.
Your spine has spinal lesions that are associated with the spine activity. If your spinal lesions are misaligned, your immune system’s regulatory cells that are released into the blood circulation are altered. White blood cells, the cells that destroy the bad cells, have been shown to be enhanced through chiropractic care. When your spine isn’t aligned, the stress response of the nervous system sends a reaction to your brain, which can cause insulin resistance. With insulin resistance, you are more susceptible to diabetes, heart disease, obesity, depression and other illnesses.
Chiropractic care has many benefits. It can be one of the most promising benefits for the immune system. Many people see chiropractors to keep their immune system in balance and to sustain a healthy and rewarding lifestyle. Your chiropractor will be able to create a balanced chiropractic treatment plan specifically for you and what you’re looking to get out of the care.
About the Author:
Westside Chiropractic Dr. Lisa Owen, a chiropractor in Plantation, FL is happy to bring you this article about chiropractic care and the immune system. If you are interested in Plantation chiropractic care, please be sure to check out her website today.
February 13, 2013
In our last post, we discussed the Valentine’s Day holiday and how it fills our grocery stores isles with overwhelming amounts of chocolate boxes, conversation hearts and all that comes with this sugar spun holiday. We also determined that Valentine’s Day does not need to be a day for glutinous and chemically filled indulgences. Last week, we introduced 3 options for those hoping to give a gift more heartfelt and healthy than prepackaged chocolates that come with the 20 pound teddy bear in aisle 3. Valentine’s Day is indeed tomorrow but there is no need to stress, we have three more healthy and easy gift ideas that your sweetheart is sure to love.
4. His & hers massages: Massages are a romantic way of relaxing on this holiday. Manly places will offer couple’s massage sessions for a very affordable price and the experience will benefit both you and your partner. The hustle and bustle of everyday life can be stressful and you may not get to see as much of each other as you would like. Massage will allow you both to come together in a healthy, balanced and serene environment to relax and spend some time together away from the busy world outside.
5. Personalized fitness gear: Nothing says healthy like some fitness equipment, right? If your partner has a love for a particular sport or activity, consider getting them a custom piece of equipment in their favorite color or even a matching set so you can perform the activity together. Duel activity will encourage a healthy couple’s lifestyle while also showing your partner that you are aware of their interests and want to take part in what they like to do. For example, if you know that your partner loves to take kettlebell classes, consider purchasing a pass to their class and surprise them with a new kettlebell in their favorite color. The possibilities are endless.
6. Homemade healthy snack packs: We all enjoy the sweetness that comes with the Valentine’s Day holiday but as we are searching for healthy options, it is time to say goodbye to the artificial whatchamacallits and welcome in some healthy and homemade tastiness. Consider purchasing a heart shaped box from your local baking section or craft store and then fill it at home with treats. If you have a dehydrator, you could dry some of your favorite fruits and mix with dark chocolate, raw nuts or homemade Greek yogurt chips. Get creative and be mindful of what your partner will love. After the treats are all packaged up and ready to eat, take a blanket out to your favorite park (weather permitting) and enjoy the snack together.
How will you be spending your Valentine’s Day? Do you have healthy ideas of you own? We would love to hear them next time you come to visit. Here at Rozenhart Family Chiropractic, we value the health of you and your loved ones at every holiday and all year around. Be sure to come and see us soon!
Photo Credit: Moonlightbulb
February 6, 2013
Valentine’s Day is a holiday that fills our grocery stores with isles upon isles of chocolate boxes, conversation hearts and pink lollipops and while the weeks leading up to the romantic holiday could tempt even those with iron will power, there are other healthy options. For those hoping to give a gift more thoughtful and heart healthy than anything the red and pink balloon and stuffed animal lined isles have to offer, you have come to right place. If you are having trouble thinking outside of the chocolate box, fear not, we have done all the thinking for you.
1. Dark chocolate fondue for two: Valentine’s Day is usually synonymous with chocolate (especially for most women) but delicious chocolate doesn’t need to be highly processed and full of sugary junk. Try finding your favorite dark chocolate and melting it into a fondue. You can use fresh fruits for dipping and have a romantic evening with an antioxidant loaded culinary experience. Light some candles, pair it with some red wine or pick out your favorite movie; the possibilities are endless.
2: Couple’s yoga or cardio: Workout dates can be just as invigorating as the most romantic and expensive dinner plans. Many gyms offer couple’s cardio and yoga classes around Valentine’s Day for very reasonable prices and make for great gifts. Yoga in particular can help bring you and your significant other closer together by helping relieve the stress of the week and uniting the mind and body.
3. Thoughtful cardio playlist: In the old school style of mixed tapes on Valentine’s Day, cardio playlists can be a great gift for the active individual in your life. Putting some thought into the music that they may enjoy while pumping some iron or running cardio around the neighborhood park will show the one you care about that you also are mindful or their tastes and put a lot of effort into creating a personalized gift for them to enjoy while they are trying to be healthy.
With the holiday so quickly approaching, it is time to consider how you will spend that special day with that special someone. If you didn’t see something that stood out today, be sure to check back next week for three more healthy ideas to help make your holiday memorable.
Photo Credit: _RockinFree
January 23, 2013
From the latest Scientific American, the long held theory of free radical damage being the sole factor in again and disease is being significantly challenged. From a healthcare practitioner point of view, this is blasphemy!! But one can not deny the science that is out there! This theory began when research discovered that people who ate more fruits and vegetables had longer life spans. It stood to reason that isolating the substances from fruits and veggies would produce similar results.
The theory tested was if an organism had an abundance of free radicals an no way to neutralize them – with antioxidants- that their life span would be shortened and they would contract more disease. When researchers performed experiments on genetically altered worms that produced no antioxidants, they found their life span was longer!
The scientists further concluded that free radicals served to turn on cellular repair and renewal.
How I am applying this accumulation of data is to continue to supplement with a WHOLE FOOD supplement that supplies fruits and vegetables, but no extractions of vitamins from those. Greens First is an excellent addition to your eating for optimum performance and inclusion of enough fruits and veggies. Pick some up for you and your family at our office today!
January 17, 2013
There’s no better way to get a jump start on healthy eating habits than with a gentle 10-day detox. You asked for it…so it’s back!! You’ll cleanse your body, remove toxins and engage in better eating habits, while shedding extra pounds. This is a healthy, fully supported program that includes:
A guided meal plan for 10 days, plus dietary suggestions for post-detox meals.
A complete shopping list.
Metagenics Ultra Clear Medical Food.
Metagenics Adva Clear Capsules.
Group meetings in advance to get all your questions answered.
Group support and communication throughout the 10-Day Detox.
The next 10-Day Detox session is February 4th-13th, 2013. Deadline to register is January 28th. You must attend a pre-detox meeting at Rozenhart Family Chiropractic prior to participation in the program on February 1st at 6:30pm.You do not have to be a practice member to join us, so feel free to invite your family and friends! If you are not a practice member, your fee includes your first spinal exam, nerve scan and any necessary X-rays!
$197, which includes all your supplements and materials. You MUST attend a pre-detox meeting on Friday, February 1st at 6:30pm at RFC
Repeat Participants, $177
Non-Practice Members , $227 which includes a spinal exam, nerve scan and any necessary X-rays!
We look forward to your success! Call us at 408-979-9999 to get registered!
January 16, 2013
Americans have quickly become obsessed with finding the next big thing in weight loss trends. Many of us flock to the artificial quick fixes that end up backfiring and leaving us in even worse shape than when we began. With millions of people in America being overweight and at risk for heart disease, it is especially important to convey the urgency of healthy lifestyle changes throughout our country. Did you know that chiropractic care can help you in your journey to get healthy and lose weight?
Here is how chiropractic helps:
- Decreases stress: Stress on the body does not allow proper functions to work at full capacity and could actually diminish your chances at healthy weight loss. Were you aware that chiropractic care can actually help decrease the effects of stress in your life?
- Improves immune function – Being sick is never fun and a boost to the immune system could prevent illness and keep you feeling great and healthy.
- Increases lung capacity: No more huffing and puffing during your run, improving your lung capacity will allow for longer and harder workouts without feeling painful and restricted. Keep in mind that weight loss of a healthy nature will be impossible to achieve without getting active.
- Improves flexibility: Longer and leaner muscles move better and with regular adjustments by your chiropractor, this flexibility will be your friend in your weight loss journey.
- Improves sleep: We all know that 8 hours of sleep is essential for a well-rested attitude the next day, but sometimes eight hours is just impossible due to the tossing and turning all night caused by soreness and back pain. Chiropractors can help alleviate muscle and back pain while helping you rediscover your 8 hours of sleep. With regular adjustments, you should wake feeling energized and ready to continue towards your lifestyle and weight loss goals.
In addition to all of these benefits, chiropractors can offer a wide array of resources for weight loss including spinal manipulation, massage and nutritional advice. Here at Rozenhart Family Chiropractic, we are so excited to see the changes that our patients are making in 2013; healthy lifestyle choices and weight loss is just the beginning. If you are making an active choice to change your life for the better, then we urge you to contact us today and come see us soon! We can’t wait to help you achieve your weight loss goals and make this year your healthiest one yet!
December 19, 2012
Gift giving during the holidays is a very personal and thought driven process. We care very deeply about our friends and family and blessing them with meaningful gifts is one way many of us choose to show it. Since we do care so very much about our loved ones, why not consider giving gifts this season that will encourage activities that will keep them healthy and happy for many holiday seasons to come.
We have come up with a few unique healthy at heart gift ideas for all of your loved ones this season. Take our ideas and make them your own, don’t be afraid of variation and personalization!
Snowboarding, skiing or snowshoe lessons: Plan a healthy weekend trip to Big Bear or a weekly trip to the slopes for lessons. Give the gift of a getaway and include lift tickets or class fees in your gift. Both snowboarding and skiing serve a great cardiovascular and aerobic purpose. Your legs will get a killer workout and your lungs will be stronger than ever. Be sure to include warm weather clothing and resources on gear rental or even your favorite pieces to try. These are great gifts for the outdoor enthusiasts in your family.
Partner dance classes: Consider giving a gift that friends and family can enjoy with their significant other during the holidays and beyond. Dance classes are a great way to get your cardiovascular exercise while also forming a closer bond with your partner. Tango and Rumba classes at a studio like Arthur Murray will leave them feeling rejuvenated, healthy and closer than ever!
Yoga kit: We love yoga at Rozenhart Family Chiropractic and are not shy about sharing it! The benefits of this relaxing meditation are endless and what better gift than healthy relaxation? Consider including your favorite yoga mats and accessories, popular meditation music and perhaps a dvd or class punch card for a local gym. For a special touch try including a pair of Sanuk yoga mat sandals or Lulu Lemon yoga pants. This will be a huge success with the girls in your family these holidays.
These ideas are only a handful of the options you have for healthy holiday gifts this season. Our advice to you is this: be creative, have fun and keep your loved one’s in mind. From everyone at Rozenhart Family Chiropractic, we wish you and your family Happy Holidays and good luck in your gifting adventures.
Photo Credit: www.metaphoricalplatypus.com