¾ cup coconut flour
¼ tsp sea salt

½ cup melted butter (coconut oil or olive oil works as well)

1 cup coconut milk (rice or almond milk works as well)

6 organic eggs

1 tbsp vanilla

2-3 full droppers of Vanilla liquid Stevia

Preheat oven to 350 F.  Grease baking sheet.  Mix flour and sea salt and set aside.  Whip 6 eggs thoroughly, add coconut milk and a dropper full of Stevia.  Mix well.  Add in butter/oil.  Mix to combine.  Add flour/salt mixture.  Mix well.  Taste dough and add more Stevia as your taste requires.  Drop spoonfuls of batter onto greased baking sheet.  Bake 20 minutes.  Cool and enjoy!

Why Can’t I lose Weight?

By Dr. Jennah Dieter

We have all been on a diet at sometime in our life. We deprive and discipline ourselves for days, weeks and even months to achieve a certain goal, only to see our results sabotaged because of our inability to maintain the level of strictness. Few individuals can make drastic changes and have lasting success.

The body is always striving for health and it attempts to achieve that by continuously cleansing itself of waste material. Your body can heal itself and be healthy even if you do little to help the process along, however toxins can get in the way of this process. Unfamiliar to most weight–loss diets being touted today is toxicity control. Yet, toxicity is the primary cause of excess weight, particularly in people who have problems losing weight and keeping it off.

Toxins are produced in the body from the byproducts of foods that are not properly digested. This is increased with the ingestion of processed and chemically altered foods. We are not biologically adapted to deal with these forms of “food”. The more toxic waste that builds up in your system, the more this translates to excess weight. Your body will tend to store the waste in your thighs, buttocks, around the mid section, upper arms, under your chin.

Three reasons why we are unable to keep weight off or lose weight are poor digestion, poor elimination/constipation and a sluggish liver. Food cravings and hunger are closely related to digestive problems. Enzymes help us digest our food. They boost our energy, boost metabolism, detoxify and aid in weight loss. You can get enzymes by eating more raw fruits and vegetables, drinking water with lemon, making a tea with apple cider vinegar or taking a supplemental enzyme formula. If you are overweight, diabetic, under stress, have bowel or digestive issues, drink coffee or sodas, eat white sugar, candy cakes or eat mostly cooked and processed foods you will want to take enzymes.

The colon or large intestine is the end portion of the human digestive tract where waste is eliminated. Our intestines function as our bodies own waste disposal system. Any breakdown in the intestine’s natural cleansing process is accompanied by risks of poor food assimilation and toxicity build up.

To lose weight, cleanse and detoxify, it is paramount to support the avenues of elimination. You will want to increase the amount of fiber you consume to 25-35 grams/day. Most Americans get about 7-10 grams/day. You will want to do this slowly so as to decrease gas production and avoid further constipation. The best way to increase your fiber is to increase your intake of fruits, vegetables and legumes. Eat foods like lentils, steamed broccoli, cabbage and wild rice. You can also take flaxseed or psyllium seed or the one I recommend Whole Food Fiber from Standard Process.

Lastly, a sluggish liver fails to remove poisons and metabolic waste products. When the liver functions well, the whole body functions better. When the liver is congested, back–up systems are required which add extra burden or stress to other organs. Health is a dynamic process; “making do” is the same as losing ground. Do you look and feel healthy right now? Look around. Do the people around you look healthy, vibrant and full of energy? Most of us don’t know what healthy feels like. We ignore common ailments, put off that workout, completely overlook ourselves and underestimate our need for sleep

Ask yourself is this the best version of you? True health is achieved by taking care of the inside.

Testimonial: I began seeing Dr. Jennah Dieter when I weighed 300lbs. In 6 weeks I lost 30 lbs with the diet change and nutritional program. I have also had psoriasis for 23 years and have noticed some improvement in my skin and disposition. -BM

Dr. Jennah Dieter, owner of Healthcare Complete in Newburyport, is a Family Chiropractor and Master Clinician in Nutrition Response Testing. She offers family chiropractic care, therapeutic exercises, and nutritional response testing. Call for a Complimentary Consultation ($45 value). Healthcare Complete, 260 Merrimac St., Newburyport, 978-499-WELL (9355). Visit www.healthcarecomplete.com for more info.

Coconut Whipped Cream

Ingredients:

• 2 cans full fat coconut milk (13.5 oz cans)
• 1 tbsp raw honey or coconut sugar
• 2 Tbsp coconut flour or tapioca flour
  (add 1 Tbsp at a time)
• 1 Tbsp organic vanilla extract or to taste

Directions:

1. Chill the cans of coconut milk overnight in the fridge
2. Open the cans, drain off the clear liquid and transfer the cream to a chilled bowl, using a rubber spatula to scrape all the cream out of the cans
3. Beat the thick coconut cream in the chilled bowl with a hand mixer until thick and fluffy
4. Add the vanilla, then gradually beat in the honey or coconut sugar and coconut or tapioca flour, one Tbsp at a time, testing for flavor and consistency (note: coconut sugar will turn the cream a brown color)
5. For flavored whipped cream, add some cinnamon, instant coffee, or cocoa powder (you may want to increase the sugar a bit); or replace the vanilla with almond or coconut extract or a liqueur
6. Using a rubber spatula, transfer the coconut cream to a covered storage container, and chill for 2 hours until the mixture firms. Serve chilled.

This cream goes great over gluten free desserts or dairy free hot chocolate!

Your feet are the base that your body stands on and are the foundation of the body. They support you when you stand, walk, or run. Feet also help protect your spine, bones, and soft tissues from stress as you move. We can improve your overall health by supporting your foundation.

If your feet are weak or have structural problems such as flat feet, this can lead to problems in your knees, hips and low back, and can even cause headaches. Many people wear orthotics because they are good for their feet, but orthotics are even more important for those who experience pain after extended walking or standing.

By stabilizing and balancing your feet orthotics enhance your body’s performance and efficiency, reduce pain, and contribute to your total body wellness. Orthotics also complement the chiropractic adjustment of the spine and feet by helping maintain alignment when you stand and walk. Orthotics and chiropractic care can help you live your life in balance.

When ordering orthotics, a cast or mold will be made of each of your soles.  At least 16 different measurements of your feet are taken to ensure that your feet, and therefore your foundation, are more firmly supported. Please note that the orthotics and insoles that you buy at your drug store are not the same as the high quality orthotics that you can have custom made, even though they look similar. Insoles may effectively reduce pressure by increasing the padding under your feet, but orthotics are customized and provide a foot-bed that is molded specifically for each of your feet based on their unique shape and size. Customized orthotics are also a worthy investment. Ask us whether we think you need orthotics or not.

Mint Chocolate Chip Brownies

(Gluten free, Casein free, refined sugar free)

What better way to celebrate Valentine's Day than some yummy brownies.  Plus, since they are gluten free, casein free and refined sugar fee, they are pretty much GUILT FREE!

Research shows Chiropractic most
effective to relieve Neck Pain
By Dr. Jennah Dieter

At least three quarters of people will suffer from neck pain at some point in their lives and many will struggle to find the most effective treatment.

When it comes to neck pain the best medicine is no medicine at all according to a new study published in the Annals of Internal Medicine on Jan 3, 2012.¹ The study, funded by the NIH, tracked 272 patients with recent-onset neck pain who were treated using three different methods for 12 weeks: chiropractic adjustments, home exercises, and medication. Chiropractic care was the most effective of the three methods to relieve neck pain. Furthermore, those who used a chiropractor or exercised were more than twice as likely to be pain free compared to those who relied on medicine.

Reprinted from the Wall Street Journal, 1/3/12

“Doesn’t surprise me a bit,” Dr. Lee Green, professor of family medicine at the University of Michigan told ABC News. “Neck pain is a mechanical problem, and it makes sense that mechanical treatment works better than a chemical one.”

Chiropractic care focuses on getting to the root cause of pain versus treating symptoms with medications. The chiropractic adjustment functions to relieve nerve stress by promoting proper motion of the spinal segments, reducing muscle tension, and restoring proper posture. Studies have also showed that the chiropractic adjustment reduces inflammation, which can help reduce pain.²

The cause…
Neck pain is most often a result of nerve stress or irritation due to spinal misalignment, reduced range of motion, muscle tension, and inflammation which can occur when the body is subject to stress. Furthermore, the force of gravity combined with poor posture and repetitive activities can pull our head forward causing our normal forward neck curve to straighten. This places more stress on the delicate spinal cord and nerves, causing the neck and upper back muscles to overcompensate with increased tension and spasm. Just like if you were to straighten a banana with its peel intact, squishing the insides of the banana; if you were to straighten the curve of the neck, the spinal cord would get squished or compressed. Not only can this cause pain, but because the nerves and spinal cord control everything in the body, nerve stress can result in diminished function of the body as a whole.

The treatment…
In my practice, I find the most effective treatment for neck pain combines both chiropractic adjustments and therapeutic exercises for faster and longer lasting results. Once the spine is in proper alignment, exercises help by promoting range of motion, restoring normal neck curve, and relaxing neck muscles. The research showed that the best type of exercise is head retraction, or a chicken-like maneuver of the head, in which you pull your head back and then tilt the chin slightly downward.

Care should also focus on reducing the physical, chemical and mental stress in order for long term benefits to be realized. Physical stressors may include: poor posture while driving, texting, computing or sleeping, repetitive activities, poor exercise form, lack of exercise or stretching, improper lifting techniques and heavy backpacks or bags. Once correction has been gained through chiropractic adjustments and exercises, lifestyle changes are paramount to maintenance of spinal health. And since life just happens and we can’t all live in a bubble, spinal adjustments can help us adapt better to the daily stresses in our lives that are sometimes unavoidable!

1. Spinal Manipulation, Medication, or Home Exercise for Subacute Neck Pain: A Randomized Trial. Bronfort et al. Ann Intern Med January 3, 2012 156:1-10;

2. Teodorczyk-Injeyan JA, et al. SMT reduces inflammatory cytokines but not substance P production in normal subjects. JMPT, 2006; 29:14-21.

Kale and White Bean Soup

• 1 lb dried white beans such as Great Northern, cannellini, or navy (or use canned organic cannellini beans, rinse and skip the first paragraph instructions)
• 2 onions, coarsely chopped
• 2 tablespoons olive oil
• 4 garlic cloves, finely chopped
• 5 cups Organic chicken broth
• 1 qt water
• 1 (3- by 2-inch) piece Parmigiano-Reggiano rind (optional-omit if intolerant to dairy)
• 2 teaspoons Celtic Sea salt
• 1/2 teaspoon black pepper
• 1 bay leaf
• 1 teaspoon finely chopped fresh rosemary
• 1 lb Organic chicken sausage (optional), sliced crosswise 1/4 inch thick
• 8 carrots, halved lengthwise and cut crosswise into 1/2-inch pieces
• 1 lb kale (preferably lacinato), stems and center ribs discarded and leaves coarsely chopped

Preparation

Cover beans with water by 2 inches in a pot and bring to a boil. Remove from heat and let stand, uncovered, 1 hour. Drain beans in a colander and rinse.

Cook onions in oil in an 8-quart pot over moderately low heat, stirring occasionally, until softened, 4 to 5 minutes. Add garlic and cook, stirring, 1 minute. Add beans, carrots, broth, 1 quart water, cheese rind (optional), salt, pepper, bay leaf, and rosemary and simmer, uncovered, until beans are just tender, about 50 minutes.

While soup is simmering, brown sausage (if using) in batches in a heavy skillet over moderate heat, turning, then transfer to paper towels to drain.

Stir in kale, sausage and simmer, uncovered, stirring occasionally, until kale is tender, 12 to 15 minutes. Season soup with Celtic sea salt and pepper.

Cooks'notes: •Soup is best if made 1 or 2 days ahead. Cool completely, uncovered, then chill, covered. Thin with water if necessary.

(modified from Epicurius.com)

Prevent Colds & Flu
with these
Immune Boosters

Immuplex
General immune/multivitamin support
Maintenance Dose: 3-6/day

Epimune
Blend of vitamins, minerals & healing mushrooms to support immune system. Maintenance Dose: 2/day

Congaplex
Short term immune booster. Take at the first sign of cold/flu symptoms
Maintenance: 4/day. Acute: 2/hour as soon as cold symptoms appear

Echinacea
Herbal immune support. Maintenance:1-2 tabs/day or 5 ml/day
Acute: 3-4 tabs/day or 10-15ml/day

Eyebright
Promotes sinus drainage & reduces mucous
Maintenance: 5ml/day mixed with liquid Echinacea 5ml/day

Antronex    Antronex
Promotes sinus drainage by supporting the liver.
Maintenance: 3/day, Acute: 12-16/day

Pulmonest or Allernest
Homeopathic lung/sinus support to promote drainage of mucous.
Best combined with Congaplex or Echinacea.
Acute: 40-80 drops in 24-32 oz water per day

All products available at:
Healthcare Complete
260 Merrimac St. Newburyport, MA 01950
Call to reserve your supplements
978-499-WELL

Are you ready for Cold & Flu Season?
by Dr. Jennah Dieter

Is your immune system primed and ready for the cold New England

 2. Eat as close to nature as possible!
Your diet should consist mainly of local/organic meats, vegetables and fruit with a focus on more "warming foods" during the colder months. Hearty soups, crock pot meals, and root vegetables help warm the body to prepare for the colder weather. Nuts are also a good source of protein with the healthiest nuts being shelled pecans, almonds and walnuts. Reducing sugar intake in the diet is also key; this means reducing refined breads, packaged foods, fruit juices, soda, cookies, cakes and ice cream!  Sugar weakens the immune system and feeds pathogens such as viruses, bacteria, fungus, and even cancer cells!

  3. Get enough rest.
Not getting enough sleep will tend to weaken your immune response. Sleep on your side or your back with your neck supported and spine in proper alignment. 7-9 hours per night is optimum and going to sleep prior to 10:30 PM helps reduce stress on the adrenal glands; an important immune organ.
 
  4. Exercise regularly
Exercise at least 30 min, 4-5 times per week. Exercise causes your body to produce endorphins, which promote a sensation of well-being. Additionally, many peer-reviewed scientific studies have demonstrated that exercise strengthens the immune response. Empiric observations suggest that those people who exercise consistently get sick a lot less than those who don’t. Pilates is wonderful to support the core and spine, while yoga combines relaxation to decrease stress related immune challenges and reduce nerve stress. 
 
 5. Wash your hands several times a day.
Use a natural hand soap to reduce the spread of bacteria and viruses. Do your best to avoid touching your face, eyes, and lips with your hands. The FDA recognizes hand washing as superior to using hand sanitizers, and therefore should not take the place of proper hand washing with soap and water.  

6. Visit your chiropractor.
Chiropractic health care is one of the best treatment methods available for maintaining optimal levels of health and well-being. Visit your chiropractor regularly and make sure you’re performing at your peak! If you do happen to have the beginning signs of cold/flu, head straight to your chiropractor! Adjustments and nutritional therapy can help boost your body's immune potential for faster recovery and prevention of secondary infections.

Dr. Jennah Dieter offers Complimentary
Nutritional and Health Consultations ($45 value)

Butternut Squash Soup Recipe

This is my favorite soup to have in the fall! I have added some optional suggestions so you can make it your own and add only your favorite spices.

2 large butternut squash, peeled, cut into 1 inch cubes
1 small yellow onion chopped
1 tbsp olive oil or organic butter
1 garlic clove
2 apples, peeled, cored, cubed (or 1 apple and 1 pear)
1 cup coconut milk (preferably from milk carton, not a can)
2 cups organic chicken broth
¼ tsp cinnamon
1/8 tsp nutmeg
Celtic sea salt to taste
Coarse Pepper to taste

Optional variations on spices:
¼ tsp Cumin
2 dashes Curry powder
1 dash cardamom
2 dashes ginger

Optional toppings:
¼ cup slivered almonds, toasted
¼ cup coconut shredded, toasted
   (Toast the almonds and coconut in 400 degree oven for 8 minutes)
1 tsp chopped cilantro

Boil squash in water and ¼ tsp sea salt until softened. Strain and set aside. In large pot, sauté oil, garlic, onions, apples/pears until softened.  Add squash and mash all together. Add chicken broth and heat on low until warmed. (heat is too high when soup bubbles and splashes).

Cool slightly. Put in a food processor or blender and blend until smooth. Return to pot and heat again. Add coconut milk, spices and stir together until warmed. Add more broth or coconut milk to get to desired consistency. The more you add, the thinner the broth. Cook for a few minutes longer after taste testing for spices. Add more spices as you see fit!! Be creative! Serve warm with desired toppings.