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Vegetable Tian

Cook Time: 1 hour

Serving Size: Serves 4

Adapted from Barefoot in Paris

Ingredients

2 tablespoons extra-virgin olive oil

2 large yellow onions, thinly sliced

1/2 teaspoon Celtic sea salt

2 cloves garlic, minced

1 teaspoon dried thyme

4 large zucchini, sliced into thin coins

6-7 small yukon or yellow potatoes, sliced into thin coins

4-5 Roma tomatoes, sliced into thin coins

1 tablespoon extra-virgin olive oil

1/4 teaspoon dried thyme

Celtic sea salt

Freshly ground black pepper

1/2 cup grated Gouda or Pecorino Romano cheese

Instructions

Preheat oven to 375 degrees F and adjust rack to middle position. Heat oil in a large skillet over medium heat. Add the onions and salt and cook for about 10 minutes until soft and just beginning to caramelize. Add garlic and thyme and cook, stirring frequently, until fragrant, about 1 minute. Spread onion mixture in the bottom of an 10-inch diameter baking dish.

Layer tomatoes, potatoes and zucchini in alternating layers (as shown in photo above). Drizzle with olive oil and season with thyme, salt and pepper. Sprinkle with cheese. Place a piece of parchment paper over dish followed by a piece of foil (I do this because I prefer that the aluminum doesn't touch the food). Wrap the foil tightly around the dish. Bake for 30 minutes, remove foil and parchment and bake for an additional 25 minutes, until golden brown and bubbly. Serve.

                                                                             
 

Garlic Chicken Stir Fry with Quinoa Peppers
(or any veggie you like: broccoli, kale, etc.)

 Part I: 

1 cup dry Quinoa – rinsed well, put in a pot with 1 1/2 cup of chicken broth and bring to a boil. Stir once, cover and turn to low simmer for 15 minutes. Take off heat and put aside for later.

Part II:

1 1/2 pounds boneless, skinless chicken breast tenders

4 tablespoon garlic flavored/infused olive oil

1 small onion, thinly sliced

1 red bell pepper, thinly sliced

1 yellow bell pepper, thinly sliced

5 cloves of garlic, thinly sliced

1 handful of fresh basil leaves, thinly sliced

grated parmesan cheese (optional)

sea salt & pepper

Cut chicken into 1” pieces. Heat large non-stick skillet over high heat and add oil. Add chicken and brown for 5 minutes. Add
onions, bell peppers, sauté 1-2 minutes. Add garlic and sauté until peppers are slightly soft but still brightly colored 1-2 minutes.
Season with sea salt and pepper. Remove from heat, add basil leaves and Quinoa. Toss until basil wilts and sprinkle with parmesan cheese if desired.

Serves 4.

                                                                      
Sweet Potato Quiche with a Cashew Crust

CRUST


Ingredients:
3/4 cup cooked brown rice
1 egg
1 tablespoon flax meal
1/4 cup finely chopped cashews
1 tablespoon oil

Instructions:


Cook the rice until its on the softer side. Mix in the rice with the egg, flax meal, cashews and oil. In a small to medium pie dish, press the dough so that it is distributed evenly and with even thickness. Bake at 350 for 15 minutes. Remove from oven and follow filling instructions.

FILLING


Ingredients:


1 medium sweet potato
1/2 white onion
2 tablespoons canola oil
4 eggs
1 cup fresh spinach
1 tsp dried sweet basil leaves
1/4 tsp salt
1/4 tsp cinnamon
pinch of ground clover
pinch of ground sage
pinch of nutmeg

Instructions:


Peel the sweet potato and then boil in water until fully cooked. Chop the onion and saute the pieces on medium in the canola oil. Mash the sweet potato in a medium mixing bowl. Add the onions and eggs. Then whip. Make sure the eggs are really well beat, even though they’re with the potatoes. Add the spices and mix some more. Wash the fresh spinach really well, and shake off any extra water. Rip the spinach into smaller pieces and mix into the batter. Pour the batter into the pre-made pie crust and bake at 350 for 40 minutes. (if you choose to make mini crustless quiche – you only need to bake those for 20 minutes.)

 
                                                             
 

Sweet Potato-Beet Hash

 

Ingredients

1 large sweet potato, peeled and cut into 1/4-inch dice

1 large fresh beet, peeled and cut into 1/4-inch dice

1 tablespoon olive oil

Kosher salt and freshly ground pepper

1 slice GF Turkey bacon, diced

1 small onion, diced

 

Directions

Preheat the oven to 400 degrees F. Toss the cut sweet potatoes and beets with olive oil and season with salt and pepper. Place on a parchment-lined baking sheet and bake until vegetables are golden, about 25 to 30 minutes, stirring every 10 minutes.

Meanwhile, in a medium skillet over medium-low heat, add the bacon and render the fat until the bacon is crispy. Add the onions and season with salt, and continue to cook until the onions start to caramelize and turn golden, about 10 minutes. Add the roasted sweet potatoes and beets to the pan and stir to combine cooking another 5 minutes. Taste and adjust the seasoning, if necessary and serve immediately.

 

 
                                                                        
Stuffed Acorn Squash (Grain-Free, Paleo, Gaps)

Serving Size: Serves 4

Adapted from Chow.

Ingredients

For the Squash:

2 acorn squash, cut in half pole-to-pole, seeds removed

1 tablespoons ghee, melted

1 tablespoon honey

Celtic sea salt

For the filling:

4 tablespoons ghee

1 yellow onion, chopped

3 celery stalks, chopped

2 cups "riced" cauliflower*

2 teaspoons fresh thyme, chopped

1/3 cup pecans

1/4 cup plumped raisins**

1/2 teaspoon Celtic sea salt

1/8 teaspoon freshly ground black pepper

Instructions

Preheat oven to 450ºF and adjust rack to middle position. Place squash, cut-side up, on a baking sheet. Combine ghee and honey then brush the squash with the mixture using a pastry brush. Season with sea salt. Roast in the oven for 25 minutes.

Meanwhile, melt 4 tablespoons ghee in a large sauté pan and swirl to coat. Add onion and celery then cook, stirring frequently, for 5-7 minutes until soft. Stir in cauliflower and cook for 3-4 minutes until hot. Stir in thyme, pecans, raisins, sea salt and pepper. Spoon filling into acorn squash and roast for 20 minutes. Serve.

*To rice cauliflower: Cut cauliflower into bite-size pieces and place half of the pieces in the bowl of a food processor. Pulse 12-15 times until cauliflower is the size of rice. Repeat. As an alternative, you can grate the cauliflower with a cheese grater or chop finely with a large chef's knife.

**To plump raisins: Place raisins and 1/4 cup juice (orange, apple, even kombucha works!) in a small saucepan. Bring to a low simmer. Turn off heat. Using a slotted spoon, remove raisins.

                                                                                   
Chicken Noodle Soup (Grain Free, Paleo, Primal, Gaps, Gluten Free)

Serving Size: Serves 6

Adapted from Ina Garten

Ingredients

2 quarts chicken stock

4 boneless, skinless chicken breasts

6 stalks celery, chopped

6 carrots, chopped

16 ounces kelp noodles

1/4 cup chopped green onion or parsley

Celtic sea salt

Instructions

Pour chicken stock into a large pot and bring to a simmer. Add chicken breasts, celery, carrots and noodles and cook for about 20 minutes until chicken is cooked through. Using a pair of tongs, remove chicken from the soup and cut into bite-size pieces. Add chicken back to pot. Season soup with sea salt if needed. To serve, ladle into bowls and garnish with green onion.

*Kelp noodles are made from from sea kelp. “They are high in minerals and low in calories. Their unique texture is perfect in salad with thinly sliced vegetables. Served hot in broth, they lose their pleasant crunch, but soften and absorb flavors well.”

                                                                                            

EASY BAKE FISH

INGREDIENTS

3 tablespoons of honey

3 tablespoons of Dijon Mustard

1 teaspoon of lemon juice

4 (6 oz) salmon steaks

½ teaspoon of pepper

DIRECTIONS

Preheat oven to 325 degrees Fahrenheit (165 degrees C)

In a small bowl mix honey, mustard and lemon juice. Spread mixture over the salmon steaks. Season with pepper. Arrange in a medium baking dish. 

Bake for 20 minutes in a preheated oven, or until fish flakes with fork! ENJOY : )

                                                                
Baked Shrimp in Tomato Feta Sauce

Quick and easy, shrimp baked in a tomato sauce with onions, garlic, parsley, dill, and feta cheese. Serves 4.

Ingredients

1 Tbsp olive oil
1 medium onion, chopped
2 cloves garlic, minced
2 14.5-ounce cans of diced tomatoes
1/4 cup minced fresh parsley
1 Tbsp minced fresh dill or 1 teaspoon dried dill
1 to 1 1/4 pounds medium sized raw shrimp, peeled and deveined (can leave tails on), thaw if frozen
Pinch of salt, more to taste
Pinch black pepper, more to taste
3 ounces feta cheese (about 2/3 cup, crumbled)

Method

1. Preheat oven to 425°F. Heat oil in a large, oven-proof skillet on medium high heat. Add the onions and cook until softened, 3-5 minutes. Add the garlic and cook until fragrant, about 30 seconds more.

2. Add the tomatoes and bring to a simmer, reduce heat and let simmer for 5-10 minutes, until the juices thicken a bit.

3. Remove from heat. Stir in the herbs, shrimp, feta cheese, and salt and pepper to taste. Place pan in oven and bake, uncovered, until shrimp are cooked through, about 10-12 minutes.
Serve immediately. YUM! ENJOY : )

                                                                             
Sweet and Sour Beef and Cabbage Autumn Soup
1 tablespoon olive oil
1 pound grass fed ground beef
2 teaspoons caraway seeds
2 teaspoon dried thyme
1 medium onion and 2 stalks celery, chopped...

1 red pepper, chopped
1 medium Golden Delicious or other sweet-tart cooking apple, unpeeled, diced
6 cups organic beef broth
1 15-ounce can crushed tomatoes
1 1/2 tablespoons raw honey
1 tablespoon paprika, preferably Hungarian sweet
3 cups coarsely chopped Savoy, or green cabbage
1-2 tablespoons raw apple cider vinegar
About 1/2 teaspoon Sea salt
Freshly ground pepper to taste

Heat oil in a Dutch oven over medium heat. Add beef, caraway seeds and thyme and cook, stirring and breaking up the beef with a spoon, until it is mostly browned, about 4 minutes. Stir in pepper-onion mix, celery and apple; cook, stirring, for 2 to 3 minutes more.
Stir in broth, tomatoes, honey and paprika and adjust the heat so the mixture boils gently. Cook for 8 to 10 minutes to blend the flavors. Stir in cabbage and cook just until barely tender, 5 minutes more. Add vinegar, then to taste, salt and pepper.
                                                                          
Susie’s Famous Black Bean Chocolate Cake

Ingredients
1 can organic black beans, drained and rinsed until water runs clear
1/3 cup Ziggy Marley’s Coco’Mon Coconut Oil
1/3 cup raw cocoa powder...

1 cup organic sugar or coconut sap crystals
4 large organic eggs
1 tsp vanilla
1 ½ tsp. baking powder
1 tsp. baking soda
½ tsp. almond extract
½ tsp. cinnamon
Dash sea salt

Directions
1. Mix in blender all together in high speed until smooth and creamy with no bits or lumps
2. Spoon into an 8” or 9” cake pan greased with coconut oil and dusted with cacao powder
3. Bake at 350 degrees for 20-25 minutes or until toothpick comes out and clean and finger bounces back. Allow to cool, then frost

Frosting:
¾ cup coconut milk/ coconut creamer
10oz organic dark chocolate chips
6 tbsp Ziggy Marley’s Coco’Mon
1 tsp vanilla
1/2 tsp organic instant/ dandelion coffee (optional)

1. Place all together in a small sauce pan and stir until chips are melted
2. Pour into container and set aside to cool
3. Slice cake and drizzle sauce over individual slices

YUM! Enjoy : )
                                                             

Kale, Mushroom & Cashew Stir Fry

Ingredients

 -groundnut oil

-small chunk ginger, shredded

-1 red chilli, finely shredded

-150g shiitake mushrooms, stalk discarded and sliced

-200g kale

-100g frozen soya beans or peas, defrosted

-handful cashew nuts

-2 tbsp soy sauce mixed with 1 tsp Chinese five-spice

-1 tsp sesame oil

Instructions

1. Heat 1 tbsp oil in a wok or large frying pan. Add the ginger, chilli, mushrooms, kale and soy beans or peas then cook for 2 minutes. Add the cashew nuts and cook for another 2 minutes, then tip in the soy and five-spice.

2. Cook for a minute or so then toss with the sesame oil and serve.

                                                                              
Brown Rice Risotto with Peas, Spinach, and Basil

In large saucepan sauté 1 chopped sweet onion in 3 tablespoons of olive oil for about 5 minutes. Add in 2 cloves of minced garlic and 1 cup of short grain brown rice. Cook for about anothe...
r 5 minutes or so. Add in ¼ cup pf apple juice and cook for another 5 minutes again reducing (instead of white wine this works great!)

Gradually add in 3 ½- 4 cups of vegetable or chicken broth (warmed works best) and cook until rice is tender (about 50 minutes) and liquid is absorbing (there will still be some liquid which is needed for the spinach and peas) Add in 3 cups or so of baby spinach, 1 cup of thawed frozen peas and cook until spinach is wilted and the peas are hot. Now just add in a squeeze of lemon juice, a cup of fresh chopped basil, 2 tablespoons if GHEE or pasture butter, ½ teaspoon sea salt and sprinkle with Pecorino Romano Cheese. Stir well and make sure everything is mixed well and hot. Adjust seasonings as needed. You may need more salt and pepper as well. Serves 4! Enjoy : )
                                                                   
Now that the holidays are coming up before you know it, understand how important it is to keep stress levels down. Eating properly, getting enough sleep, and taking supplements to support your immune system all work together to keep your b...ody, mind, and soul healthy. Take a cue from those smart animals you see outdoors, whether they are squirrels or deer, they all practice some kind of hibernation when the winter sets in. They have worked hard to store their high fat/protein foods to keep their energy levels up so they can rest up until the weather gets warmer again and the sun is out longer. We, on the other hand (especially in the past 5 decades or so) work harder, shop more, and stay out later, going to parties and celebrating the new year. Balance things out and remember what we should be doing. Learn to work with the natural cycle of the seasons like we used to do in the "olden days". Your body will thank you.
                                                                  
Sweet potatoes are certainly more than just your ordinary potato that happens to be orange and satisfies the sweet cravings we all have. They also deserve to be eaten way more than just Thanksgiving! They are loaded with antioxidants, beta... carotene, vitamin A, and C, as well as important B vitamins and fiber. The skin is extremely beneficial but make sure you get organic ones since conventionally grown ones are sprayed with dyes and waxes. Here is a nice recipe for sweet potato hash which can be eaten for any meal! Great with eggs in the morning with a side of sauerkraut, or at lunch with a big salad, dinner with salmon and greens. ENJOY!

• 1 large sweet potato cut into 1/2-inch dice
• Sea salt
• 2 tablespoons virgin coconut oil
• 1 green bell pepper, cored and seeded, thinly sliced
• 1 red bell pepper, cored and seeded, thinly sliced
• 1 small onion, thinly sliced
• 1 tablespoon fresh thyme leaves
• 2 teaspoons siracha sauce (optional)
• Freshy ground black pepper
• 1 tablespoon chopped fresh parsley leaves (optional)


Place sweet potatoes in a large pot and cover with cold, salted water. Bring to a boil over high heat and simmer until potatoes are tender, about 5 minutes. Drain in the sink

Heat oil in a large cast iron or non-stick skillet over high heat until lightly smoking. Add drained potatoes and spread into an even layer. Cook until well browned on first side, about 5 minutes. Add peppers and onions and toss with a wooden spoon to combine. Continue to cook, allowing bottom of vegetables to brown. Flip vegetables and toss them with a wooden spoon to expose new sections to the bottom of the pan until well browned all over, about 10 minutes total. Stir in thyme leaves and hot sauce, cook until fragrant (about 30 seconds), and season to taste with salt and pepper and more hot sauce if you like!
                                                                           
For a quick and delicious smoothie packed with flavor and nutrients, just mix an organic banana (frozen is best!) with 3 organic pitted dates, a bunch of kale (however much you can fit in!), 1 cup of almond milk, 1 teaspoon raw honey, 1 tablespoon chia seeds, and a pinch of nutmeg.
                                                                        
Patient Win of the Week: Louise Lovallo

Louise Lovallo has been coming to Wholebody Solutions since 2010. She had been struggling with Restless Leg Syndrome for years! Louise describes, “I would experience restless legs 4 out of 7 nights...
a week. It usually strikes at night when I’m relaxing. I would normally get relief by going to bed but eventually it began to affect the quality of my sleep.”

Louise lives a healthy lifestyle and has used many of Wholebody Solutions services such as acupuncture, chiropractic and nutritional care! Louise said the solution to her problem came when she mentioned her restless leg syndrome to Dr. Ann. She describes, “When I mentioned it to Dr. Ann, she suggested that I take Horse Chestnut. My results were immediate and I have not had restless legs since. Once again, she’s my hero!”

When asked, how are you feeling now? Louise responded, “My legs could not be happier!”

Congratulations to you Louise! We couldn’t be happier for you and your legs! : )
                                                                                  
Power Chocolate Chip Cookies
Quick and easy!

7 Tbsp. roasted tahini
½ cup raw honey
1 cup gluten free rolled oats...

½ cup hemp seeds
1 tsp cinnamon
1 tsp vanilla
Sprinkle of dried cranberries
Sprinkle of Sunspire grain sweetened chocolate chips

Mix will and roll dough into small balls. Pat down flat on lightly greased cookie sheet and bake at 350 degrees for 10 minutes! Enjoy : )
                                                                              
Quinoa Vegetable Soup Recipe (serves 4-6)

4 cups broth
¼ cup quinoa (well rinsed)
½ cup carrots, diced
¼ cup celery, diced ...

2 Tbsp. onion, chopped
¼ cup green pepper, diced
2 cloves garlic, chopped
1 tsp. olive oil
½ cup tomatoes, chopped
½ cup cabbage, chopped
1 tsp. salt
Parsley, chopped

Sauté quinoa, carrots, celery, onions, green pepper, and garlic oil until golden brown. Add broth, tomatoes, and cabbage and bring to a boil. Simmer for 20-30 minutes or until tender. Season to taste and garnish with parsley.

For variations, try adding some of your other favorite vegetables, chopped and sautéed! Enjoy : )
                                                                         
Here is an easy, delicious, and healthy recipe for cashew "garlic herb cream cheese" A lovely alternative to dairy cream cheese. Ghee is lactose and casein free and adds a wonderful, buttery taste to this spread.

•1 cup cashews, soaked for at least 3 hours
•¼ cup water
•2 tbsp ghee...

•2-3 tbsp lemon juice
•¼ tsp salt
1 tsp raw honey
•1 clove of garlic
•1 tbsp. chopped combined parsley and basil

Instructions
1.Drain and rinse your cashews in a strainer or colander, then add them to a high-speed blender along with the rest of the ingredients.
2.Blend for a couple of minutes, until everything becomes smooth and creamy, pausing to scrape down the sides if necessary.
3.Taste and adjust seasonings. Chill in the fridge overnight to achieve a thick, cream cheese-like texture
                                                                        
PANCAKES~ Who doesn't enjoy a nice stack of pancakes? Here is a great recipe taken from a Standard Process cook book. Just wonderful.

2 eggs
1/8 cup stevia
1 tablespoon vanilla...

1/4 cup water
1 1/2 cups almond flour
1/2 tsp sea salt
1/2 tsp baking soda
1 tablespoon arrowroot powder
2 tablespoons olive oil

Blend eggs, stevia, vanilla and water thoroughly. Add remaining ingredients and blend thoroughly. Use olive oil for skillet and heat over medium heat. Measure a heaping tablespoon of batter per pancake. Cook until bubbles appear and flip. Makes 12 pancakes. Serve with fruit and/or real maple syrup.
                                                                              
A quick and very basic Garden Pea Soup recipe. Super duper easy if you have a hand held blender!!

6 cups of chicken or vegetable broth
4-5 small potatoes quartered
2 cups frozen sweet peas...

1/2 shallot or small sweet onion minced
1 clove garlic, minced
1-2 tablespoons of olive oil
teaspoon of lemon juice
Sea salt and pepper

Saute' onion and garlic in sauce pan with olive oil until fragrant. All you have to do now is place remaining ingredient(except the lemon juice) in the pot and cook until potatoes are tender. Take the soup off the stove and use hand held blender to puree. Add the lemon and season to taste with sea salt and pepper. Serve hot
                                                                               

Unfortunately today 1 in 6 Americans suffer from chronic headaches on a daily basis and are not receiving the proper treatment they need to solve the problem.  Pharmaceuticals, which have their time and place can only mask migraine symptoms, whereas acupuncture gets to the root of the issue that is causing these terrible headaches.  Scientific research has proven that acupuncture can be much more effective than medication and have zero negative side effects during the process of reducing ones pain.   

Here at Wholebody Solutions we have had much positive feedback from our patients in regards to eliminating their migraine symptoms through acupuncture, supplements and chiropractic care.  We have two fantastic acupuncturists, Dr. Abram Ojure and Dr. Abby with years of experience that have helped change the lives of patients dealing with chronic headaches.

Are you personally suffering with chronic headaches, or do you know anyone else who needs help? Give us a call at 617-382-6300  


                                                                                   
Facial Rejuvenation
Book your appointment today for a Facial Rejuvenation Acupuncture Treatment with Abby! Abby holds a Masters in Acupuncture at The New England School of Acupuncture, one of the oldest and most respected Traditional Chinese Medicine schools in the country. She has over 700 hours of clinical training in a variety of hospital settings; including, pediatrics at Boston Medical Center, family medicine at Cambridge Health Alliance, and veteran services Pathways to Wellness at the South End Community Health Center. Abby utilizes both Chinese and Japanese acupuncture styles, and tailors the treatment to the patient’s need and comfort.

Facial rejuvenation acupuncture, also known as, “acupuncture facelift,” is a technique used by the Chinese since the Sung Dynasty. Today, it is an effective non-surgical and painless way to decrease the appearance of fine lines as well as deeper wrinkles. The process involves the insertion of hair thin needles by s licensed Acupuncturist. The points are being placed into particular areas of the face that stimulate the meridians qi (energy) that are custom picked according to the individuals specific needs. According to Chinese medicine, it improves circulation and stimulates the body’s natural anti-aging powers by healing the body from the inside out through balancing the meridians. Western medicine acknowledges its ability to stimulate blood flow, collagen, and elastin under the skin leaving a more plump appearance.

Offering Treatments: Monday, Wednesday, Friday & Saturday by Abby with a fantastic deal of 10 Treatments for $800 a $1000 value!!!
                                                                                    

Wholebody Solutions TEFF BANANA ALMOND PORRIDGE : Ingredients

•1 cup whole grain teff

•1½ cups water

•1½ cups organic coconut milk

•1 Tablespoon extra-virgin, unrefined coconut oil

•1 tsp ground cinnamon

•1 banana, sliced (save a few slices for topping)

•¼ tsp sea salt

•¼ cup crushed or sliced almonds

•maple syrup (optional for drizzling on top)

 

Instructions

1.Bring a heavy saucepan to medium heat. Add teff, water, milk, coconut oil, cinnamon, banana slices and sea salt to the pan. Stir well to combine.

2.Bring the mixture to a boil. Once boiling, turn the heat to medium-low, cover and cook at a simmer for 15-20 minutes. Make sure you give the mixture a stir from time to time to prevent the teff from sticking. If the mixture gets too thick, you can add more water or milk

3.Once the teff has cooked and the texture is to your liking, portion into bowls. Top each bowl with a sprinkle of almonds, extra banana slices and a drizzle of maple syrup, if desired.

 
                                                                               
 
 

Getting tired of your regular workout routine? Spice things up with the fun and effective total body workout at Pure Barre.  Classes run 55 minutes long and are designed to strengthen and tone your seat, hips, thighs, abs and arms.  Every strengthening workout is followed by a long stretch that will have you looking long, lean and feeling great! Pure Barre is known to be so effective that you will be seeing results in as little as 10 classes!


Not the best dancer in the world? Don’t even sweat it.  As long as you can grab hold of the ballet barre you will be good to go! That’s not to say Pure Barre is an easy work out, but the classes are designed for people of all experience. Making Pure Barre the perfect place for everyone looking to live a healthy life and get in a fantastic workout!


Pure Barre requires all of its participants to wear yoga pants or leggings (no shorts) and a shirt that covers your midriff.  Sticky socks are highly recommended to give you a grip so you can get the most out of your workout.  Aside from that, bring some water and your determination and you will be all set!  


Pure Barre is conveniently located in Boston, Brookline, Burlington, Lynnfield, Newton, North Andover, Wellesley, Westford and in their newest location, Hingham!  
 
                                                                                                            
With the flu season here, there are many things that can be done to boost your immune system. With a healthy and strong immune system, chances of getting the flu are less, and if you do get the flu, the duration and severity will be lessened.

Sugar is a big culprit, resulting in inflammation and a compromised immune system. Steer clear as much as you can and make sure you eat plenty of greens and stay hydrated.

Sleep. Sleeping has been investigated on many fronts and shows to be paramount in many illnesses as well as affecting your immune system. Go for about 8 hours per night. Avoid late night television and the computer and opt or some chamomile tea and a good book instead.

A study done at the University of Oregon in Portland showed that students who took 2 Echinacea from Standard Process per day had a 70% reduction in colds and flu.

Andrographis from Standard Process has been shown to work very well when symptoms start to decrease severity and duration.
                                                                  

Pasta and Beans

Ingredients *Organic*

1 16-oz can white beans (pea, navy, Great Northern)

4 Tbsp. olive oil

1 onion, chopped fine

2 carrots, chopped

2 Tbsp. dried basil

1 tsp. dried oregano

2-3 cloves minced garlic

16-oz. can tomatoes

1 tablespoon tomato paste

1 cup chicken broth

1-2 tsp. salt

½ lb. rice elbow macaroni

Pepper

Grated Cheese

Directions: Drain beans, Heat olive oil in pan. Add onions, carrots, oregano, garlic and basil. Cook until vegetables are wilted.  Add tomatoes, paste, broth, salt and pepper. Cover and simmer for about 10 minutes, until the vegetables are tender.  Add the drained beans and simmer for another 10 minutes.  Meanwhile, cook and drain the macaroni.  Toss with 1 Tbsp. more olive oil and then mix with the bean sauce.  Serve with a “sprinkling” of pepper and parmesan if desired.  ENJOY : )

                                                                    
Gluten Free Chocolate Chip Cookies from the kitchen of Laurie Holbrook-Nunes! Her own creation!

1 cup of raw organic sugar
½ cup of organic butter
½ cup of spectrum organic all vegetable shortening
1 ½ tsp. vanilla...

1 egg
1 ¾ cup almond flour
1 tsp. baking soda
½ tsp. salt
½ cup of walnuts
1 cup of semi-sweet chocolate chips
Bake at 350 for 12-15 minutes
Enjoy! : )
                                                                        
CHEESY BEANY QUINOA STUFFED PEPPERS

1 cup uncooked quinoa
2 cups chicken or veggie broth
6 large bell peppers, any color cut in half and free of seeds.
1 15-ounce can black beans, drained...

4 cups grated raw goat cheddar cheese, 2 cups for stuffing, 2 cups for topping
3 to 4 green onions, finely sliced
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon garlic powder
1/2 cup loosely packed chopped fresh cilantro (optional)

Simply cook the quinoa in the broth for 15 minutes until done. Set aside to cool a bit. Stir in everything (saving 2 cups of the cheese to top) together and simply stuff the peppers evenly with the mixture and place in baking pan that has been greased with olive oil with just 1/4 cup of water or broth placed in as well. Top with cheese and bake covered at 375 for about 30 minutes. Remove foil and back another 20 minutes or so until cheese is bubbly and lightly browned.
                                                      

Yeast Free/Gluten Free/ Casein Free Pizza Crust

2 cups of purified water

¼ cup of olive oil

1 ½ tsp cider vinegar

2 tsp flax seeds

2 tblsp. Coconut sap crystals

2 tsp baking powder

2 tsp garlic powder

1 tsp sea salt

2 cups organic baby rice cereal (dry, uncooked)

2 cups rice flour

Combine first 4 ingredients in a large bowl and set aside.

Combine remaining ingredients and add to liquid mixture. Combine well and mix thoroughly.

Divide batter between two olive oiled greased pizza pans and bake at 400 for 10-15 minutes. Remove from oven and top with sauce and toppings of choice.  (you can use nut based cheeses and veggies) Bake until edges are light brown and toppings are cooked. ENJOY : )

 
                                                                    
 
RECIPE ~ Adding greens to your diet is paramount for good robust health. How about some GREEN GODDESS dressing next time you have a bunch of lovely salad ingredients?

1 cup Greek yogurt

1/2 cup minced parsley...


1/4 cup minced basil

2 tablespoons extra virgin olive oil

2 tablespoons fresh lemon juice

1 tablespoon fresh dill

1 tsp or so of raw honey

2 tablespoons minced scallion

salt and pepper to taste

Simply combine all ingredients in blender or process until all mixed well. Taste and adjust seasonings. Enjoy!
                                                                                  
RECIPE ~ Looking for a yummy pesto that is a little bit out of the ordinary? This one is terrific on fish, veggies, or tossed with some rice and beans for a healthy southwest flair.

2 cups packed cilantro leaves

3/4 cup roasted pumpkin seeds...


4 tbsp lime juice

1 clove garlic

1/2 cup extra virgin olive oil

sea salt and pepper

about 1/4 cup filtered water

Simply process (in food processor) all except the water....while motor running add water slowly until reaches desired consistency. Can be frozen for future use also! I like to put it in ice cube trays. Then just pop out when needed.
                                                                                      

AGAR AGAR ~ Is the product of mucilage of several species of seaweeds. It is superior to gelatin in some respects as it has a firmer texture. This product helps reduce inflammation, promotes digestion, assists with weight loss, treats hemorrhoids and even carries radioactive waste out of the body! As well as being a good source of calcium and iron.

Here is a jam recipe: 3 Tablespoons AGAR AGAR

1/3 cup fruit juice

2 cups mashed or chopped fruit (like berries or apricots)

1 tsp. lemon juice

1/4 cup sweetener of choice (like some raw honey)

Dissolve agar agar in juice and bring ALMOST to boil. Stir in everything else except for the raw honey (to not boil out the health benefits) Return to boil and boil for a minute or so. Now add the raw honey and cool. Keeps well in fridge or you can even pour hot jam into sterilized jars and seal.

 

                                                                             
   

Shopping for veggies? Here are some tips. Buy the smallest tomatoes (like grape or cherry and always organic) because they have 10 times as much lycopene as the large ones. Buy big carrots. Baby carrots are just big carrots shaved down to low nutrient nubs. Anything that is black, purple, blue or red, buy it and eat it. Potent stuff! Always buy something from the "brassica" family like cabbage, kale, broccoli, arugula.....etc. Buy fresh herbs and wrap them in no chlorine paper towels and place in baggies in refrigerator drawer. They keep longer that way and use them at the end of cooking or chop and add to dips, soup bowls, pastas potatoes, and salads.

                                                                          

RECIPE: GREEK SALAD "DIP"....1 small jar roasted red pepper. DRAINED. 2 cups full fat GREEK yogurt (I like FAGE) 1 clove minced garlic, 2 tablespoons minced FRESH oregano, sea salt and pepper, 1 cup of organic hummus,( I like the roasted red pepper for this one,) 1 large cucumber chopped , 1/2 cup chopped greek pitted olives, 1 cup chopped tomatoes, 1 cup goat feta cheese, 1/4 cup red onion, minced. About 1/4 cup extra virgin olive oil, juice of 1/2 lemon. 1 tsp raw honey.

In food processor mix red pepper, yogurt, garlic, oregano, sea salt and pepper until smooth. Transfer to pie plate and spread on the bottom. Next just spread the hummus evenly over the top as best you can. 

Combine well lemon, olive oil, honey, sea salt and pepper to TASTE.

Mix tomatoes with cucumbers and lemon juice with olive oil/honey mixture.. Spoon that over the hummus. Now add some olives, feta, and the onion. 

The finer you chop the ingredients the better this is! Serve with pita bread, veggies, whatever you like for dipping!

 

                                                                                    October is Breast Cancer Awareness Month

                                                                     

 

Fight breast cancer by managing your diet!

It is important to eat a serving of 2 cups of Cruciferous vegetables a day. These vegetables include:

 - Broccoli

 - Kale and Cabbage

 - Brussle Sprouts

 - Cauliflower

 - Turnips

 - Rutabaga

A great way to ensure you are having adequate servings is through nutritional supplementation! One option is Cruciferous Complete, which contains Cruciferous vegetables that provide phytonutrients that protect against free radicals-highly unstable molecules that can affect cells and genetic materials.

To purchase your bottle of Cruciferous Complete, and other nutritional supplements, inquire with us!

 

                                                                

RECIPE~ BROWN RICE SALAD

Cook 2 cups of brown rice in 4 cups of vegetable or chicken BROTH according to package directions and cool. Toss with.......

1 can organic garbanzo beans, drained and rinsed

1 cup grape or cherry tomatoes, halved

1 cup chopped green, yellow, or red pepper

3/4 chopped red onion

1/2 cup chopped basil leaves (chopped)

1/4 cup fresh parsley leaves (chopped)

And about 1 cup of vinaigrette.........(More or less as needed)

1/2 cup apple cider vinegar (I use Bragg's brand)

1/2 lemon, squeezed

1 cup extra virgin olive oil

1 clove minced garlic

2 teaspoons raw honey

2 teaspoons sea salt

pepper

Toss well and check for seasoning. This is best when chilled and re-stirred since all the flavors take the time to mingle. Enjoy!

 

                                                                                                                    

Acupuncture can assist with a variety of health issues, such as, knee pain, shoulder pain, osteoarthritis, joint sprain, tennis elbow, headaches, dental pain, TMJ, sore throat, gout, allergies, bronchial asthma, nausea, peptic ulcers, gastritis, ulcerative colitis, gallstones, diabetes, depression, anxiety, tobacco dependency, alcohol and drug dependence, insomnia, high or low blood pressure, stroke, Bell's palsy, facial spasm, Meniere's disease, infertility, PMS, painful periods, correcting Malposition of fetus, morning sickness, labor pain and recurrent UTI's.

Give us a call and let our phenomenal acupuncturists Abram Ojure and Abby Friend work their magic in one of our relaxing rooms! For the month of October only, acupuncturist Abby Friend will be offering 50% off for first time patients on their first acupuncture visit. Don't miss out on this fantastic deal! Give us a call today 617-328-6300

                                                                                               

If you love to live an active lifestyle, Boswellia Complex may be the perfect supplement you need to keep your joints going strong! Boswellia Complex contains boswellia gum oleoresin, celery seed and the rhizomes of ginger and turmeric.  These ingredients have a history of being used to heal and support strong and healthy joints.  Boswellia Complex has been proven to maintain healthy joints, support healthy circulation, provide antioxidant protection, support healthy responses to environmental stresses, promote the body’s normal resistance function and support the normal kidney function to clear acidic waste products effectively. 

If you love to exercise or have had joint issues in the past give us a call and we’ll see if Boswellia Complex is the answer you have been looking for to keep your joints strong!

 
                                                                      CASHEW OR WALNUT MILK RECIPE
                                                                              
Why nut milks? Well, they are delicious, they are creamy, they are good for you, they are easy to make, and better than the containers in the store.....(they don't sell cashew or walnut milk, but I mean the almond milks) because they don't contain carageenan or other additives. You MUST purchase some nice GLASS containers with a cover, so the milk is amazingly cold and tastes the best. You won't believe how easy and delicious these milks are.

Simply take a cup of soaked cashews, and/or soaked walnuts. (Soak cashews for 2 hours-overnight in fridge, soak walnuts minimum 12 hours in fridge) RINSE AND DRAIN. Add 3 cups of (filtered) water to the walnuts, and if you are doing cashews, do 4 cups of water. Add a dash of sea salt, a tablespoon of raw honey, and a splash of vanilla extract. I usually make both at the same time so I have a variety. Mix in vitamix or high speed blender until smooth and creamy. Pour in containers and store in fridge. Lasts about 5-6 days. BONUS. When you cook with the cashew milk, it gets thick and creamy! ENJOY!!
                                                                                                Mexican Style Quinoa
 
                                                                              

2 Tablespoons olive oil

1 cup uncooked quinoa (rinse well until water runs clear)

1 medium onion, chopped

3 cloves garlic, minced

1 red pepper, chopped

1 can (8 oz) tomato sauce

2 ½ cups broth (you can either use chicken or vegetable)

2 tsp chili powder

1 tsp cumin

Sea salt

Fresh cilantro, avocado, salsa (for the topping)

Sauté onion, pepper and garlic in saucepan with oil until fragrant.  Add some quinoa and toss for a few minutes.  Next add the broth and tomato sauce as well as dried herbs, stir, cover and simmer until liquid is absorbed (about 15 minutes). Season to taste with sea salt and toss with a handful of fresh chopped cilantro.  Serve with sliced avocado and salsa, if desired! Great served with a nice large salad! Enjoy : )

 
                                                                            Cold and Flu Prevention and Relief
                                                                     
 

The leaves are changing, the air is turning crisp and people are starting to cough!  Fall is upon us and unfortunately as the weather gets cooler people are starting to get sick.  But have no fear, here at Wholebody Solutions we have some fantastic products that can keep you healthy this cold and flu season. 

We carry Jade Dragon formulas, which are traditional Chinese herbs that have proven safe and effective for centuries.  Jade Dragon Advanced Cold is the perfect treatment and preventative product to add to your health regimen to keep you from getting rundown.   The Advanced Cold formula is designed to reduce symptoms of early stages of common cold or flu, hives or skin itching with heat, sore throat, low fever, thirst, aching shoulders and neck, headache, swollen glands, dry cough, pediatric ear infection, tonsillitis, influenza, early presentations of childhood viral diseases, including chicken pox, rubella, and measles. 

Andrographis Complex is another fantastic product that can be used to support your immune system.  Andrographis Complex contains Echinacea and Holy Basil which both have potent immune boosting properties that will keep you feeling great.  Echinacea is specifically designed to support the immune system by interacting with immune receptors and “switching on” the tissues that give you a healthy immune system.  Holy Basil works similarly to Echinacea by supporting a healthy immune response and improving the function of the liver and kidneys. 

Don’t spend this fall season fighting a cold, instead come on down to Wholebody Solutions! Let us help you find the right products you need to keep yourself feeling great!

 
 
                                                    
 
Broccoli deli salad ~ Did you know that broccoli is very high in vitamin K and A (as well as Vitamin C) which studies have shown work as a team to help keep Vitamin D levels ample. Did you also know that it aids in detoxing the body and contains a flavonoid called "kaempferol" which has been shown to help the body deal with allergic responses. The trick is preparing it correctly! Here is a grea...t recipe for you for the summer to try.

4 slices organic bacon, nitrate free, cooked, drained and crumbled/chopped. (You may use traditional bacon, or turkey bacon or a product called Fakin Bakon made from tempeh sold at your health food store)

A head of fresh broccoli, washed and chopped.

3/4 cup sharp cheddar organic cheese, shredded

1/4 red onion chopped fine

1/8th cup apple cider vinegar

1 tablespoon raw honey

black pepper

about 1 teaspoon sea salt

1/2 cup of mashed avocado

1-2 tablespoons lemon juice

handful of dried cranberries. (please do not purchase the sugar sweetened kind. They make apple juice infused ones that are much better and less sweet)

Simply whisk the last 7 ingredients together to make a dressing and toss the broccoli, bacon, and cheese along with it. Combine well and throw in the cranberries. Chill and serve.
 
 
                                                            TURKEY VEGETABLE MEATLOAF
                                                       

1 lb ground turkey

3 tablespoons olive oil...


1 medium onion, chopped fine

1 red pepper, chopped fine

4 mushrooms, chopped fine

2 garlic cloves, minced

1/2 cup shredded zucchini

1 egg

1/4 cup plus 2 tablespoons of tomato paste

1/2 cup oatmeal

2-3 teaspoons sea salt and1/2 tsp pepper

1/4 cup fresh chopped parsley

1 tablespoon dried thyme

Preheat oven to 350 and lightly grease a cookie sheet. Meanwhile, saute' onion, thyme, red pepper, mushrooms, and garlic in olive oil until fragrant and softened. Add salt and pepper and tomato paste and stir to mix well. Let cool a bit, then mix with ground meat, add egg, oats, zucchini and fresh parsley. Lightly need together but be sure to mix well. Mound mixture on cookie sheet and bake about 45 minutes or so, until lightly browned and cooked through. ENJOY!!!!!
                                                                                 PIZZA OMELET
                                                  


I don’t know anyone who does not like pizza. LOVE is more like it. Here is a fun and healthy recipe that could be served for any meal along with a salad. 94 % of Americans eat pizza regularly and the average American eats about 46 slices per year, with more than 3 billion pizzas sold per year. A funny statistic is that 36% of people consider pizza to be the “perfect breakfast”. ...
So here I am with my pizza omelet for you to try. The crust on this pizza is made with eggs which is a healthy twist and makes a great breakfast.

2 organic eggs, whisked with sea salt and pepper to taste along with a tablespoon of parmesan OR pecorino romano (made from sheeps milk) and ¼ teaspoon garlic powder

1 tablespoon or so of olive oil to heat in the pan

2 tablespoons minced onion

2 tablespoons of minced red pepper (or mushrooms)

½ teaspoon dried basil

¼ teaspoon dried oregano

3 tablespoons or so of tomato sauce, or spaghetti sauce that is warmed

Coat a small skillet with olive oil and heat until very hot on medium heat. NOT high. Add herbs and onion/pepper/mushroom combo. Cook until fragrant. Now increase heat a bit and add in egg mixture. Cook as you would a regular omelet by not disturbing it for about 30 seconds, then using your spatula lift edges of omelet up to allow the runny egg to go under and cook. Keep doing this until it is firm enough to flip over. Flip and cook a bit more until done and slide onto plate. Top with warm tomato sauce and serve with a little extra parmesan or romano cheese if you like. ENJOY!!!
                                   

                                                                           

Looking to get that athletic edge? Hoping to stay active as you grow older? Do you know anyone who has suffered from a concussion and been left out of sports? BIT is the secret weapon.

BIT maximizes the brain's ability to control the body, improving speed, stamina, eye-hand coordination and fine muscle control. BIT can heal concussions rapidly and can diminish the symptoms of future concussions. Come and learn how, using Muscle ReActivation, BIT practitioners can "re-wire" each specific muscle so that the body can reach its full potential. Likewise, Muscle ReActivation aids in the healing of new and old injuries, and is helpful in avoiding unnecessary surgery. This is an absolute must for any athlete looking to get an edge, or any person looking to heal an injury.

**Attendees will receive a voucher for a free half hour

 Assessment with Nancy (a $50 value)**

Call the office today to reserve your space!

617-328-6300

                                       
                                                                              Instant Power Chocolate
                                                      
Some homemade "instant" power chocolate. Raw cacao is loaded with flavanols, polypenols, magnesium, fiber, and anti-oxidants. One of the healthiest foods on the planet. I made this in a few seconds and tossed it in freezer for 15 minutes in ice cube trays. Here's how you do it: 2 tablespoons raw cacao powder (I use Navitas) 2 tablespoons organic extra virgin coconut oil, liquified (mine was already because it is so warm outside) 1-2 heaping tsp. raw honey. Dash of sea salt. Dash of vanilla. Slivered almonds and dried cranberries (apple juice infused) Just mix all up and spoon into trays. Freeze for 15 minutes and pop out. These made about 6 candies.
                                  Start feeling healthier today by cooking nutritious meals at home!
                                                            
The most radical thing that you can do to improve your health is cook real food at home. Tens of millions of people in this country do not cook at all, and nearly 1/3 say they cook just four out of a possible 21 square meals per week. We ...need to change that. Home cooked meals have fewer calories, it is CHEAPER than going out, cooking gives you control of the ingredients and don't forget the satisfaction that comes from a healthy home cooked meal. It doesn't matter as much what you cook......but just that you do it.
 
 
 
 
                                                              Patient of the week: Angela!

                                        

 

 

For two years, Angela suffered from acute recurrent skin conditions resulting in rashes and hives.  Additionally, Angela was experiencing fatigue, joint pain, and stress due to these symptoms.  After trying a variety of prescription drugs and creams that weren’t effective (some making her symptoms return worse than before!), Angela decided she needed to find a better solution.

With Nutritional support, Angela reports that her symptoms have improved immensely!  Not only does she have more energy, Angela also reports “I feel like myself again.  Every day I am getting better.  My skin is healing, my gut is healing, and my sleeping has improved.”  Angela also reports that her visits to WholeBody Solutions have her feeling more educated than ever, and she has been sharing this helpful knowledge with family and friends.

Congratulations, Angela!

We are grateful that you entrusted WholeBody Solutions

to your Health & Wellness needs!

 

Avoid High Fructose Corn Syrup at all Costs!

HFCS (1979-2014) RIP. HFCS needs to be buried. It is twice as sweet as sucrose, twice as addictive, damages liver just like ALCOHOL (that is why children are being seen as young as FIVE with fatty liver disease) and by itself, suppresses insulin, leptin, and ghrelin. It is a dangerous drug and not a food. So as you can see, it doesn't only affect your weight. You can be thin and be affected by this toxic substance. Read food labels and refuse to buy anything with it.

 

Chopped Chicken/Vegetable Salad with Bacon

 

A fun recipe to make and eat. Loaded with healthy ingredients. Will sure be a crowd pleaser. You can do turkey bacon or "Fakin Bacon" which is a product made from tempeh if you are not a fan of regular bacon. If you are a fan, always purchase nitrate free, uncured organic bacon only.

Dressing

  • ¼ cup Greek Yogurt (Full fat is best when purchasing Greek yogurt)
  • 3 tablespoons extra-virgin olive oil
  • 3 tablespoons wine vinegar
  • 2 tablespoons chopped fresh chopped basil
  • 1 tablespoon chopped fresh Italian parsley
  • 1 tablespoon minced shallot
  • 2 cloves garlic, minced
  • 1 tsp dijon mustard
  • 1/2 teaspoon sea salt
  • 1 teaspoon raw honey
  • Chicken and Salad
  • 1 lb leftover or freshly cooked chicken chopped (it can be grilled, baked, however you prepare it is fine)  
  • 4 cups chopped romaine lettuce
  • 3/4 cup finely chopped red cabbage
  • 3/4 cup diced red bell pepper
  • 1/2 cup diced red onion
  • 1/2 cup assorted cherry tomatoes, chopped
  • 1/2 fennel bulb, halved again, thinly sliced
  • 1 avocado, diced
  • 2 slices cooked chopped bacon

To prepare dressing: Puree the dressing ingredients in a food processor or blender until smooth. You can also whisk if you are feeling like doing it the old school way.

Combine lettuce, cabbage, bell pepper, onion, tomatoes, fennel, avocado and bacon in a large bowl. Add the chicken and dressing and toss well. Season to taste. ENJOY!!!!

 

Standard Process

We carry Standard Process brand vitamins/minerals at our office. And for some very good reasons. As a nation, we eat poor-quality foods that have been stripped of nutrients. We do not consume enough fresh fruits and vegetables. We eat a tremendous amount of prepackaged, pre-made meals. One-quarter of Americans eat at fast food restaurants each day. Americans are overfed and undernourished.

There is good news!

Given proper nutrition, the human body has an amazing ability to heal itself. To do so, we need to eat a healthier diet, exercise, and take high-quality supplements made from whole foods. Whole food supplements supply our bodies with nutrients we are not getting from our diet, all the vitamins, minerals, trace minerals, and phytonutrients that foods possess in a way that nature intended, in a whole food form.

Only whole food supplements complete the nutritional gap.

Whole food supplements are made by concentrating foods for use in supplements. When processed correctly, they supply a multitude of the plant's components. Foods provide nutrients that work synergistically. They work together to provide you with optimal nutrition for good health.

Selecting a Quality Supplement:

There are many different kinds of supplements on the market, and it can be very confusing to determine the true value of a supplement. Understanding the label will help you know if you are taking a quality supplement.

We often think that more is better when choosing supplements, quality is far more important than quantity. A small amount of a vitamin in whole food form is far more effective in the human body than a large dose of an isolated vitamin that is just a fraction of the whole. Like all ingredients grown on a single organic farm and picked at the peak of freshness.

Manufacturers who grow many of their ingredients have the unique ability to control the quality of the ingredient from seed to supplement. Certified organic farms further enhance the quality of these ingredients.

Once harvested, food begins to lose its value. If there is a delay of hours, days, or months from when an ingredient is harvested to when it's processed, many of its very delicate phytonutrients are lost.

Each ingredient has its own set of rules in relation to how to best extract and package its vital life. The manufacturing process needs to retain the vital nutrients within the ingredients. Too much heat will destroy enzymes and phytonutrients.

 

 

Chia Pudding Recipe

Want a quick and easy breakfast that you can make the night before that requires no cooking, will fill you up, taste amazing, give you heart healthy omega 3's (more than a serving of salmon) loads of calcium, fiber, and protein? Well Chia Pudding is your answer!

 

 Simply place 2 cups organic milk of choice in container (I use almond milk or coconut milk but you can use what you prefer) with 1/2 cup of chia seeds, a couple of tablespoons or so of grade B maple syrup (or sweetener of choice) 2 teaspoons vanilla, 1/2 tsp nutmeg (optional). Just stir or cover and shake up. Place in fridge the night before. (It must be refrigerated a couple of hours before it gets thick) The chia expands and "gels" and makes for a tapioca/rice like pudding. All you have to do is re stir and top with your favorite fruits, like berries, bananas, mangoes......This will make a few servings so you will have enough for 2-3 days.

Ready to quit smoking? Let us help!

 

We offer a "Stop Smoking" program using these two products along with a consultation with our acupuncturist with pretty impressive results.  Is quitting smoking something you would like to put on your new years resolution? Come by and see us!

 

Quinoa-Chia Energy Bars – GLUTEN FREE!

(Yields approximately 16 bars)

 

Ingredients

• ¾ cup Medjool dates, pits removed (about 7-8)

• 2/3 cup white grape juice

• 1 tablespoon vanilla extract

• ¼ cup chia seeds, divided

• 2 tablespoons coconut oil

• 1½ cups quinoa flakes

• 1 cup unsalted pistachios, shells removed and coarsely chopped

• ½ cup raw walnuts, coarsely chopped

• ¼ teaspoon sea salt

• 1½ teaspoon cinnamon

• 1½ cup dried figs (White Turkish variety is the best), chopped coarsely

Directions

Preheat the oven to 350 degrees F.

Line a 8x8-inch pan* with parchment paper. Combine the dates with the white grape juice and vanilla in a small blender and let soak for 10 minutes to soften. Blend until smooth. Transfer to a small bowl, and add the chia seeds. Mix well to avoid chia clumps, and set aside for 10 minutes to allow the chia to thicken.

Meanwhile, melt the coconut oil in a large skillet over medium heat. Add the quinoa flakes, pistachios and walnuts. Cook, stirring frequently for 3-4 minutes until the quinoa and nuts are fragrant. Add the sea salt and cinnamon and cook for 30 seconds more, then remove from heat and transfer contents to a large bowl. Mix in the chopped figs, and add the saturated chia mixture. Stir well to distribute the ingredients and form a chunky dough.

Transfer the dough to the prepared baking pan, and press down firmly into a flat layer. Bake for 30 minutes. Remove from oven and let cool before cutting into 16 2x2-inch squares. When wrapped, energy bars will keep up to a week.

*If you don’t have a pan this size, line a baking/cookie sheet with parchment instead, and simply hand-form the bar “dough” into an 8x8 inch flat square.

 

 

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The benefits of massage therapy

 

As good as a back rub from your sweetie feels, sometimes you need the hands of a professional.

That's because a growing body of evidence suggests muscle therapy provides a long and varied list of health benefits. In fact, more people get their muscles kneaded and rubbed for medical purposes than they do for relaxation or pampering, according to a recent survey. You know massage helps reduce stress and tension; here are some more potential benefits, based on research compiled by the American Massage Therapy Association:

Relieve chronic low-back pain.

Nearly everyone at some point has back pain that interferes with work and daily activities; if it lasts more than three months, it's considered chronic. One study showed people with long-lasting low-back pain who got a one-hour Swedish or structural massage once a week for 10 weeks felt and functioned significantly better and faster than those who received standard medical care; they also used less over-the-counter anti-inflammatory drugs. Other research found massage helps with osteoarthritis of the knee pain, fibromyalgia and nerve pain, among others.

Ease anxiety.

A review of studies that measured the stress hormone cortisol in people before and immediately after massage found the therapy lowered levels by up to about 50%. Massage also increased serotonin and dopamine, two neurotransmitters that help reduce depression. That may play into why massage has been shown to help people with anxiety disorders, to increase calm before surgery and to decrease stress and depression in cancer patients; in fact, a recent Turkish study found back massages given during chemotherapy significantly reduced anxiety and fatigue.

Reduce blood pressure.

Women with prehypertension (or slightly elevated blood pressure) who received three 10-minute Swedish massages a week for 10 total sessions lowered their pressure more than patients who relaxed in the same environment but with no massage, according to a small study. Other more recent research on 35 older adults showed therapeutic massage also helped reduce blood pressure, as well as improve stability.

Boost immunity.

Massage may give the immune system a boost by helping to increase activity levels of natural killer T cells, which fight off viruses and tumors. Past, preliminary science suggested full-body massage enhanced immune function of women with breast cancer; a newer but also early study on premature babies came to a similar conclusion: Those who received massage therapy had more active killer immune cells (and gained weight faster), compared with infants in the control group.

http://www.usatoday.com/story/life/weekend/health/doctors/2013/12/20/benefits-of-massage-therapy/4137819/

Acupuncture, Anxiety & Depression

Wednesday, August 14, 2013


By NADA LJUBINOVIC

As our broadband speeds up and our phones get smarter, some matters regarding our health get overlooked — especially our mental health. Tablets and smart phones have made it more convenient to be connected, but a large number of people still feel disconnected. Fortunately, the Internet also has allowed people to explore the possibilities of trying complementary therapies such as acupuncture.

Acupuncture is an ancient form of traditional Chinese medicine. It works on the principle of stimulating points in the body to correct imbalances in the flow of energy (Qi) through channels known as meridians. This belief is based on the interaction of the five elements (wood, fire, earth, metal and water) and having profound effects on internal organs, which are either yin or yang.

Traditional Chinese medicine also recognizes the mind and body interacting as one, meaning that emotions have a physiological effect on the body. Five emotions are represented by the five elements:

  • Water (fear)
  • Wood (anger)
  • Fire (happiness)
  • Earth (worry)
  • Metal (grief)

Western medical practitioners traditionally have questioned the validity of traditional Chinese medicines such as acupuncture. More recently, acupuncture has been recognized as a legitimate treatment for some conditions and is growing in popularity.

Anxiety

Anxiety is one of the most common mental illnesses worldwide. Many people suffer some form of anxiety occasionally but others cannot manage this natural response to a stressful situation. When a person experiences a highly stressful or threatening scenario, the mind can be overloaded and fail to develop ways of coping.

Although the symptoms can be as manageable as an ominous feeling in the pit of the stomach, some suffer much worse. Anxiety can trigger the following responses:

  • physical, such as an irregular heartbeat
  • cognitive, which can cause negative thoughts
  • behavioral, which may include uncharacteristic aggression or restlessness
  • emotional, such as fear.

Depending on which of these symptoms are suffered, different anxiety disorders may be diagnosed. These include:

  • generalized anxiety disorder (GAD)
  • panic disorder
  • social anxiety disorder
  • post-traumatic stress disorder (PTSD)
  • obsessive-compulsive disorder (OCD)

There are a variety of causes of anxiety; all have different treatments. A person’s personality, behavior or thinking style can cause them to be more susceptible to anxiety. Research has proven it also can be hereditary. Biochemical factors such as a chemical imbalance in the brain also has been proven to cause anxiety.

Traditional Chinese medicine relates anxiety to an imbalance of the heart and kidney. Fire represents the heart and joy according to the five elements. The diagnosis is that too much heat in the heart will imbalance the interaction with the kidney (represented as water and fear). This will result in the water organ failing to contain the fire organ rising up to the mind, leading to anxiety. Acupuncture on points around the heart, kidney, spleen and ear are used to treat anxiety.

In a comprehensive literature review appearing in a recent edition ofCNS Neuroscience and Therapeutics, it was proved that acupuncture is comparable to cognitive-behavioral therapy (CBT), which psychologists commonly use to treat anxiety (Errington-Evans, 2011). Another study published in the Journal of Endocrinology in March 2013 discovered stress hormones were lower in rats after receiving electric acupuncture (Eshkevari, Permaul and Mulroney, 2013).

Depression

It is estimated that approximately one in five people will experience clinical depression at least once in their lifetime. Although it is natural to feel sad and down at times, especially after experiencing loss, these slight effects can be managed with gradual lifestyle adjustments. Clinical depression, however, refers to a long-lasting and intense emotional, physical and cognitive state that greatly affects day-to-day life. Symptoms include:

  • Loss of positive associations and sense of achievement (lack of interest in normally pleasurable activities)
  • Negative thoughts (often worrying about the future)
  • Irritability, agitation and exhaustion
  • Changes in sleeping patterns (too much or too little)
  • Hopelessness (feeling trapped or suicidal)

The causes of depression are known to be similar to the causes of anxiety. It is traditionally treated with antidepressant medication, psychological methods or a combination of both.

Depression is considered to be a problem with circulating Qi around your body, according to traditional Chinese beliefs. The main organ responsible for circulating Qi is recognized as the liver with the heart and spleen playing supporting roles. The most common acupuncture treatment used to increase the flow of Qi is known as The Four Gates. This involves stimulating source points on both hands between the thumb and index finger and both feet between the big toe and second toe.

Anxiety and depression remain two of the most common mental disorders worldwide. As further research continues, acupuncture and other forms of complementary therapies are gradually being proved to be legitimate treatments for anxiety, depression and other illnesses. Perhaps more important than anything for our health is varying our lifestyles by trying alternative therapies, including exercise, yoga and meditation. It is important, however, to always get a second opinion and consult a doctor any time complementary therapies are tried.

References

Errington-Evans, N. (2011). Acupuncture for anxiety. CNS Neuroscience and Therapeutics, 18(4), 277-284. doi: 10.1111/j.1755-5949.2011.00254.x

Eshkevari, L., Permaul, E., & Mulroney, S.E. (2013). Acupuncture blocks cold stress-induced increases in the hypothalamus–pituitary–adrenal axis in the rat. Journal of Endocrinology, 217(1), 95-104. doi: 10.1530/JOE-12-040

Healthy Habits

Dr. Ann Doggett - Tuesday, April 26, 2011

To Improve Nutrition: Read More

Healthy Tips to Avoid Pollen

BC Admin - Tuesday, April 19, 2011

Healthy Tips to Avoid Pollen

 Read More

Combat Allergy Season Early This Year

Dr. Ann Doggett - Monday, March 28, 2011

This is the perfect time of year to get your body ready for allergies, including:
flower pollen, tree pollen, mold, weeds, and grass.

 Read More

Spring Into Cleansing

Dr. Ann Doggett - Tuesday, February 22, 2011

What is Purification and why do I need it? Read More

Surviving Winter Challenges

Dr. Ann Doggett - Monday, February 07, 2011

  Read More

Stir Fry Vegetable & Chicken (Serves 2)

Dr. Ann Doggett - Monday, February 07, 2011

-1 tsp. sesame oil Read More

10 Good Reasons to go Organic

Dr. Ann Doggett - Monday, January 31, 2011

1.  Organic products meet stringent standards Read More

Quinoa Vegetable Soup (Serves 4-6)

Dr. Ann Doggett - Monday, January 31, 2011

  • -4 cups water
  • -¼ cup quinoa (well rinsed)
  • -½ cup carrots, diced
  • -¼ cup celery, diced
  • -2 Tbsp. onion, chopped
  • -¼ cup green pepper, diced
  • -2 cloves garlic, chopped
  • -1 tsp. olive oil
  • -½ cup tomatoes, chopped
  • -½ cup cabbage, chopped
  • -1 tsp. salt
  • -Parsley, chopped

Sauté quinoa, carrots, celery, onions, green pepper, and garlic in olive oil until golden brown.  Add water, tomatoes, and cabbage and bring to a boil.  Simmer 20 to 30 minutes or until tender.  Season to taste and garnish with parsley.

For Variations, try adding some of your other favorite vegetables, chopped and sautéed.

From the First Line Therapy Program

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Holistic Health and Wellness Survey

BC Admin - Monday, January 31, 2011

Answer the questions in each section below. Each response will be a number from 0 to 5, and will correspond to either how strongly you agree with the statement or, if the question is related to an activity, the frequency described in the parentheses. Following each section, total your score and compare your results to the descriptions given at the end of the survey. Read More

Top Ten Q & A about Chiropractic

Dr. Ann Doggett - Tuesday, January 25, 2011

Do you ever randomly question ... "I wonder if I need to go to a Chiropractor to help my symptoms (X,Y,Z)?"  "I wonder if it's safe," and "Is it effective?  Will it help me reach optimal health?"  Here are the top ten most Frequently Asked Questions being asked at the practice and we have the answers! Read More


 

 

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