Category: Newsletter

Motherhood
by Dr. Melissa Sonners, DC

Motherhood is a beautiful journey, but it can also be incredibly challenging. As a mama, you are responsible for taking care of your children, managing the household, and often working outside the home as well. With so many responsibilities, it’s easy to forget to take care of yourself.  At the same time, with all we juggle there is really not much wiggle room for feeling sub-par or letting our health slip and this is where I feel daily self-care (even if JUST for a few minutes) is so incredibly crucial.  

Here are just SOME of the MANY benefits of self-care: 

1. Reduced stress: Self-care activities can help mothers reduce stress levels and improve their overall well-being. When mothers take time to care for themselves, they can better manage the demands of motherhood and avoid burnout.
2. Improved physical health: Regular exercise and a healthy diet are important components of self-care. These activities can improve physical health, boost energy levels, and prevent chronic illnesses.
3. Better mental health: Self-care activities such as meditation and journaling can help mothers manage their emotions and reduce feelings of anxiety and depression. Taking the time to care for oneself can also improve self-esteem and promote positive body image.
4. Improved relationships: When mothers take care of themselves, they are better equipped to care for their families. By prioritizing self-care, mothers can build stronger relationships with their partners, children, and friends.

We are all super busy so HOW do we MAKE TIME for this daily ritual?

1. Schedule time each day for self-care activities, even if it’s just 10 or 15 minutes.  I do this in the morning before the house is awake.  Set your alarm 15 minutes earlier.  Getting 15 minutes less sleep won’t negatively impact you much and getting 15 minutes to YOURSELF at the beginning of your day WILL DEFINITELY positively impact you and everyone around you.  This could be as simple as taking a walk around the block, meditating for a few minutes, or enjoying a cup of tea alone with no disturbance.  Keep your phone on airplane mode. JUST BE.  Check out My FREE Magical Mornings Challenge if you need help getting started.  In it I share the 5 tools I use daily to take care of myself.  This can literally all be done in 15 minutes. Click here for all the info!
2. Ask for help: This is honestly still a work in progress for me and at the same time it’s so very important.  It truly takes a village and we NEED to lean on others to help. We aren’t meant to be able to juggle it all and when we try to it impacts our physical AND mental health. Work on RECEIVING by saying “Thank you” when someone compliments you or offers to hold the door, or help you in any way.  This will help strengthen your “receiving” and your “ask for help” muscle :p 
3. Prioritize sleep: Getting enough sleep is essential for physical and mental health. Try to get at least seven to eight hours of sleep each night.  I cannot stress this one enough! Aim to be in bed, lights out by 10pm.  Need help with your sleep hygiene? Check out a recent blog I wrote on the subject here https://beinspiredmama.com/sleep-hygiene/ 
4. Practice mindfulness: Mindfulness is the practice of being present in the moment and focusing on the here and now.  This is so simple as it literally is the act of doing NOTHING but 100% focusing on what you are doing.  Yet for many (including myself) it’s not always easy and takes some practice.  I flex this muscle while doing the dishes.  Try it. Focus only on what you are doing… “I’m soaping the plate, scrubbing the plate, making circles etc” and anytime you catch your mind drifting away from the present moment, bring it back.  Notice how often throughout the day our mind wanders from what we are actually PRESENTLY engaged in.  Paying attention to and focusing on your breathing is another great way to get you into the PRESENT moment.  

Self-care is essential for EVERYONE.  Neglecting ourselves can have negative impacts not just on us, but all those around us.

Remember, taking care of yourself is not selfish—it’s necessary for being the best mama you can be.

I’d love to hear from you.  What’s the ONE thing you will do for yourself today? 

Email inspiredmama@beinspiredmama.com and connect with Dr. Melissa!

“The Secret to Health & Longevity — The Blue Zone Perspective”
by Dr. Sonia Marques

“Spring is the time of plans and projects.” – Leo Tolstoy

As the seasons shift, the springtime rebirth inspires and motivates us to become the best and healthiest versions of ourselves.  Long sunny days and warmer weather encourage us to emerge into the outdoors and come out of our hibernating states.  When I envision what an ideal life looks like, in the simplest terms, I imagine a long life filled with robust physical, mental and emotional health.  This has led me to revisit the phenomena known as ‘The Blue Zones’. 

Blue zones are regions in the world where people live, or have recently lived, longer than average. The 5 blue zones are Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Icaria, Greece; and Loma Linda, California. Although genetics cannot be discounted, lifestyle choices are far more important when determining health and longevity.  A 2018 article published in the journal Genetics cites that heritability of human genetics may be as low as 10%.  Despite the genetic, geographical and cultural differences between the different zones, there are common threads that run throughout them:

• Move naturally — Whether it’s walking to the local grocery store or walking to a friend’s house, movement is key. Many Blue Zone centenarians maintain high levels of physical activity and frequently engage in manual labor.  An example is Sardinia’s community of shepherds, who are known to walk more than 5 miles a day.
• Know your purpose — Individuals who express a clear goal in life live longer than those who do not.  This sense of purpose is deemed to be the source of life satisfaction, which leads to a longer and happier life.
• Sleep/DownShift — Chronic stress leads to chronic inflammation, which is associated with every major age-related disease.  Taking naps, reflecting through prayer or a day of rest are all examples of routines Blue Zoners use to mitigate stress in their lives.
• 80% Rule — This strategy focuses on not overeating.  Whether it’s repeating a mantra before meals as a reminder to eat until 80% full like the Okinawans or eating the last and smallest meal in the late afternoon or early evening, moderation and awareness are key.
• Plant-based diet — The diet of Blue Zone Centenarians is based largely on plants. The cornerstone of most centenarian diets is beans, including fava, black, soy and lentils. Small amounts of lean, high quality meats are consumed on occasion.
• Moderate alcohol consumption — Thanks to healthy antioxidants, wine consumed in moderation (1 glass daily) and ideally with friends at mealtime can reduce the risk of heart disease and slow the progression of neurological disorders, such as Alzheimer’s Disease. (Although there are many studies that promote the health benefits of wine polyphenols, it has not been conclusively determined that they contribute to longevity as per Molecule 2020). 
• Sense of Community — All but 5 of the 263 centenarians interviewed in the original Blue Zones areas studies (2004) belonged to some faith-based community.  Being a member of a civic or faith-based organization can provide a sense of belonging and create strong social relationships and add years to life. 
• Loved ones first — The cornerstone of all Blue Zone communities are strong family ties. 
• Right Tribe — The world’s longest-lived people are either born into or choose to create social circles that support and promote healthy behaviors. 

While our own journeys to good health, longevity and happiness are unique, there is no denying that many, if not all, Blue Zone tenets can lead to a life of satisfaction, fulfillment and wellness. 

Revitalizing Benefits of Bone Broth
By: Dr. Katie Gleisner

Bone broth is deceptively easy to make and is a health boosting power house.  It contains essential nutrients, including  minerals,  collagen, and amino acids that function as the body’s building blocks.  Keep reading to learn about the ancient wisdom and health benefits of bone broth, and I will share one of our favorite recipes to brew this season.  So grab your stock pot and get ready to simmer some bones to create a nutritious and delicious bone broth.

Ancestral wisdom and indigionous cultures around the world have valued consuming animal bones for health benefits.  Bones store calcium, an essential mineral to build and repair our skeletal system.  Our ancestors recognized that consuming bones built strong bones.  Eskimos ate fermented fish bones, Native Americans crushed up small bird bones into an edible paste, African tribes fermented goat bones, and in Asia they slow cooked bones into broth.  Eating animal based protein and utilizing the whole animal, bones, connective tissue, and organ meat, provide essential nutrients to support our and the environment’s health.

When you simmer a combination of meat, bones, skin, tendons and ligaments on low heat for several hours, you are transferring the nutrients from these leftovers directly into the broth.  Slow cooking bones and connective tissue gently releases collagen, gelatin, as well as essential nutrients, including calcium, magnesium, potassium, phosphorus, and amino acids.  You have made a hearty batch of bone broth when it thickens and takes on a gelatinous quality after it has been stored in the refrigerator.  If your broth does not thicken into a gel, you will want to add more collagen dense ingredients including chicken feet and joint bones. Store bought bone broth goes through a flash pasteurization process in its aluminum lined container, which impacts its nutrient profile.  It is best to make your own bone broth, which you can sip, use as the base for soups, and incorporate in other recipes. 

Bone broth is a gut healing superfood because of its role in maintaining normal intestinal barrier function.  Our intestinal membrane functions as a protective barrier from our “outside”  and “inside” environment.  When you catch a cold or get a tummy bug, it most likely enters through your digestive tract.  Fortunately, 70% of your immune cells are located in your gut to respond to microbial invaders.  However, many people struggle with leaky gut syndrome, which occurs when there is damage to the intestinal lining and it becomes permeable. This breakdown in gut lining integrity increases the risk of inflammation, autoimmune disease, and lowered immune function.  Bone broth contains amino acids glycine and glutamine, which improve digestive function and improve intestinal integrity.  Also, these amino acids produce the most potent antioxidant, glutathione.  If you suffer from irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), ulcerative colitis, Crohn’s disease, and other autoimmune  conditions, healing your gut  will help reduce your symptoms, improve nutrient absorption, reduce oxidative stress, and boost immune function.

Bone broth is rich in collagen, the most abundant protein in our body.  Collagen is the main structural component of our connective tissue, and is found in our bones, skin, tendons, and ligaments.  Consuming collagen supports your own collagen production, i.e. beautiful skin, hair, and nails.  Collagen is rich in glycine which is essential for detoxification and regulating dopamine levels.  Simply sipping on a mug of bone broth or eating chicken bone broth soup helps support cell function and a happy, balanced mood. 

Bone broth is sacred and healing food of our ancestors. When you regularly incorporate bone broth into your diet, you are providing your body with the raw materials to build strong bones, resilient skin, healthy gut barrier and detox pathways, and support a balanced mood. Learning to make bone broth will improve your health, and is a step to becoming a great cook.  Bone broth is incredible to have on hand to create a hearty soup or nutrient dense ingredient for recipes.  Bone broth is a fantastic and delicious way to nourish yourself and your family.

Savory Chicken Bone Broth

Ingredients

• 10 lbs of chicken bones (combination of necks, wings, and backs)
• 1 lb chicken feet
• 5 quarts cold water
• 8 cups ice cubes
• 2 cups 1-inch thick slices, peeled carrots
• 3 cups 1 inch thick slices leeks (white and light green parts)
• 8 ounces quartered yellow onions
• 4 garlic cloves
• 2 bay leaves
• 1 bunch thyme
• 2 rosemary sprigs

Instructions

• Rinse the bones and feet very well and be careful to remove all blood and impurities, place the bones, feet and water in a large stock pot. NOTE, If 5 quarts isn’t enough make sure there is enough water to cover the entire mixture, while leaving enough room for the ice.
• Bring the pot to a simmering boil over medium high heat and maintain for 20 minutes. 
• Skim off any impurities that may have risen.
• Turn off the heat and add the ice. Once again, skim off any solidified fat and impurities that form on the top.
• Add vegetables and herbs and bring the pot back to a gentle boil. After 30 minutes skim off any impurities that rose to the top.
• Reduce the heat to low and simmer for 5 hours. If the water level drops below the top of the veggies and chicken add more water.
• Gently ladle the stock, through a fine mesh strainer into a container of your choice.
• Fill a sink with ice water and let the stock cool for an hour.
• Stock lasts around 3 days in the fridge and 3 months in the freezer.

Notes

• We collect most of the fat after the broth has completely cooled. My husband, Quinn, saves the chicken fat to make delicious biscuits. It’s pretty much chicken flavored butter.
• This broth has a lot of bones, therefore the final product is collagen dense. It turns into a jelly when refrigerated, but easily melts into a liquid when cooking.
• There is no salt or pepper in this recipe. Make sure to season liberally when using this in a recipe.
• If you have no idea where to get chicken bones or feet, call Goffle Road Poultry in Wyckoff, NJ.

Part 2: Getting the Ball Rolling.
By: Dr. Meagan McGowan

Last month I introduced you to the journey we started with our 8 year old son Briggs and the connection we are making between his oral motor function and his allergies.  It would benefit you to read it if you haven’t already to understand why as a Chiropractor I am highlighting a specific focus of dentistry in this month’s blog. Read Last Month’s Blog Here

To recap, we left off with Briggs being diagnosed with a couple of cavities.  To many this may seem ridiculous that a cavity or two could send a Mother (me) into such a spiral but the report of him having a couple of cavities was just another check in the box of underlying dysfunction.  As Chiropractors, our main goal is to identify underlying dysfunction in the body, not chase symptoms, as they are only the clues.  What Briggs was dealing with was outside of my field of expertise and I needed to develop a plan that would look beyond his symptoms and get to the root of it all.  

As a person outside of the dental profession, I always understood a cavity to be the result of poor brushing, lack of flossing, and/or consuming too much sugar.  As I started digging into how to better Briggs’ oral health, I was quickly finding that those reasons listed weren’t the top cavity causing reasons at all.  In fact, the cavities were no longer the reason my analytical mind was spiraling.  The consistent mention of mouth breathing, restriction/tension within the mouth, improper movement of the tongue and lips due to these restrictions…everything I read mimicked Briggs’ innate way of being right now.  

I started a list: 

• In order to improve his oral health he has to breathe better, 
• His breathing won’t improve until he can close his mouth and breathe through his nose, 
• He can’t close his mouth until the inflammation decreases, 
• Despite our efforts the inflammation is not reducing, 
• Allergy shiners (dark circles under eyes),
• Congestion, 
• Sleeping with his head in extension. 

My mind is darting 

… and then I finally have a moment of clarity.  

I came across the mention of an Airway Dentist.  

Having absolutely no clue such a provider exists, I finally felt like all of my concerns for Briggs could actually be understood by one such provider.  My internet search took a sharp turn to better understand how an Airway Dentist could help Briggs.  

The Initial Visit.

We initiated Briggs’ treatment at Great Smiles of NJ in March.  We had a very thorough conversation with their Dental Sleep Medicine Coordinator, Jenn, who consulted with me about Briggs and whether or not their practice would be a good fit for him.  It was decided that he should be seen by the Doctor to best determine a treatment plan.  Everything I reported was exactly what they have seen countless times in their office; so much so that Jenn’s questions about Briggs made our last several years of him struggling come full circle.  Briggs was very curious, as was I.  We were told it would be an extensive first visit, and IT WAS, in the most thorough way.

Dr. Michelle Weddle has extensive training in Pediatric Dentistry and amongst many other specialties I was most intrigued by her knowledge of Airway Dentistry.Upon our arrival Briggs’ posture was evaluated and pictures documented.  We were escorted to a treatment room where Briggs was examined thoroughly, pictures were taken to further understand the structure and soft tissues in his mouth.  Dr. Weddle would stop and explain her structural findings of his teeth, tongue, and fascial restrictions.  She noted the alignment of the lower teeth compared to the upper, pointing out compensatory growth patterns.  She explained how the movement of the teeth is dependent on how the tongue and lips move.  His present, long standing, upper lip and tongue tie has most likely contributed to his high narrow palate.  With his palate aligned the way it is, she predicts that his airway will be narrowed contributing to his overall breathing and inflammatory struggles.  As the visit progressed the unraveling of cause and effect continued, from the resting position of his tongue to the movement of his jaw.  I of course asked what could be done and she said without hesitation in order for his breathing to improve (the most pivotal of all her concerns) his palate needed to widen.  Once there is room, his motor function can improve by removing his ties and performing myofunctional therapy.  It all must happen in a specific order because without the space his oral function will not improve.  I was understanding how the mouth silently absorbs all of our stress and compensates much like that of our joints and soft tissues throughout the body as a whole.  I felt encouraged as Dr. Weddle’s approach to practice seemed to parallel much of our own at Core.

Dr. Weddle discussed her course of action which would be to further her understanding of Briggs’ anatomy through a maxillofacial CBCT scan provided in office as well as dental impressions created through digital images taken with a probe like camera.  All non-invasive diagnostic tools that took only minutes.  She also wanted Briggs to wear a device, a ring, for two nights measuring his sleep patterns and breathing.  This would provide data that could indicate Briggs’ need for a sleep study, ruling in or out Obstructive Sleep Apnea.  Briggs was up for it all and I was thrilled at the possibility that all of this could be our jumping off point in improving Briggs’ overall health. 

Part 3 of our journey will include Briggs’ test results, our action steps, and why we decided to do things a bit different for our newborn daughter Navy.  Stay tuned!

Bug Off!
By: Dr. Meagan McGowan

There’s no better time of year than now to be having fun outside from sun-up to sun down!  Unfortunately treating the pesky bug bites can become a necessary addition to the daily routine as bugs are most prevalent at dawn and dusk.  Bug sprays, like many other conventional products used on our skin contain less than favorable ingredients.  Thankfully essential oils can be used as a natural plant derived alternative.  

Conventional repellents are made of a mix of active and inert ingredients.  The active ingredients are listed on the label and most often the inert ingredients are not.  DEET, Permethrin, and Cyfluthrin are most commonly read on these labels, all of which are considered neurotoxic. Neurotoxicity, meaning harmful to the nervous system and altering its overall function, is an ever growing concern due to the amount of chemical exposure we are subject to daily.  Bug repellent is heavily absorbed by the skin, especially when used in combination with sunscreen.  In animal studies, DEET has even been found to cross the placenta.  This is very concerning!

For a more comprehensive look at these ingredients, visit https://www.madesafe.org/education/chemicals-bug-repellent/

An easy DIY alternative.

Many essential oils have repellent properties and used in combination together can be a safe, beautifully smelling alternative!  

Recipe:

• 2 oz spray bottle
• Citronella EO – 10 drops
• Peppermint EO – 10 drops
• Lavender EO – 10 drops
• Lemongrass EO – 10 drops
• Fill remainder of bottle with witch hazel

If you are new to essential oils or need to restock some of your favorites, call the office. We are happy to help!

Our Personal Journey: The Connection Between Our Oral Motor Function and Overall Health.
By: Dr. Meagan McGowan

Over the next several months our family will share our experience as we take a deep dive into improving some of our most tedious health challenges.  In a multi-part series, we will share our journey as we heavily focus on our oldest son Briggs and how his struggle with allergies has become a catalyst for all of us to take a deep look into the connection between our oral motor function and overall health.  

A quick step back in time so you understand our ‘Why’.

Briggs’ was a very healthy 9.8oz baby, born in the comforts of our home, now 8 years ago!  As a first time Mom I read everything, exposed myself to all versions of prenatal support, happily learned and swapped out personal care and household products, ate well, moved well, and mentally prepared myself for my invitation into parenthood.  I was determined (and still am!) to give this child the greatest foundation of health, all that I can influence anyhow.  Briggs thrived as a baby which seemed only appropriate for the efforts invested while I was pregnant.

….Then I was introduced to the feelings housed in my Mommy gut.  I kept hearing that term referenced as those instincts you don’t know you have until you sign up to care for a small human!

Feeding was going well by measurement of numbers.  He was gaining weight, eating the appropriate amount for his stage of development, however his latch was exceedingly uncomfortable.  He spit up with every burp which at times took a minimum of 15 minutes.  He wouldn’t successfully latch again until he burped.  Again as a new Mom I thought we were in the early stages of young mechanics and his mouth just needed to mature.  After a few weeks we would be in the clear.  That wasn’t the case and at 3 months I inquired for the first time about his mouth recognizing how thick his upper lip frenulum was.  The two qualified providers inspected, however did not feel it was severe or contributory enough to put him through unnecessary intervention and discomfort.  On our way we went.  Eventually he must have compensated well enough because his latch no longer hurt, he took on solids like a champ, and seemed like all was well. 

At around 12 months I inquired again about the frenulum beneath his upper lip.  The space between his two front teeth was considerable and the tissue was connecting to the underside of his upper gum.  This time I was told the same, it wasn’t severe enough to put him through such discomfort.  Wait and see if it becomes an orthodontic issue,   they’ll take care of it then. 

As Chiropractors we are aware of some of the negative effects of sustained oral ties in children, affecting their ability to eat, speak, and swallow, as well as possibly contributing to focus and coordination issues.  Briggs displayed none of these.  We were not aware or told of the longstanding issues that sustained oral ties could be contributing to: his poor breathing, poor sleep, inflammation and allergies, and now crowded teeth and narrowed jaw.  

Now looking back at pictures of his swollen eyes starting at the age of 3, listening to videos of his nasal sounding voice, his then little body was expending so much more energy to function because of the inflammation he couldn’t get rid of.  We were very frustrated because no matter our effort nothing seemed to help him.  

Like most, we initially pigeonholed his symptoms to seasonal inflammation.  Then we expanded our reasoning to allergies in general, because his symptoms were outside the seasonal time frame.  We thought he must intermittently be exposed to something he’s sensitive to because his swelling and inflammation would come and go.  Year after year our plan would shift–  supplements for preventative measures, then maybe we threw off the ratios of the immune system trying too many preventative measures, so then we’d back off, food elimination, washing hands after petting an animal, testing for mold sensitivity, etc. etc.  

As health conscious as Briggs has become through his own fruition, his suffering remains the same.  Congestion, productive sneezes causing him to run for tissues, dark circles under his eyes, head and neck extended while sleeping, breathing heavy and labored while sleeping, nightmares and wakeful sleep, and now cavities.  CAVITIES!  In the boy who brushes, flosses, drinks only water, eats whole organic foods and could care less about carbs and sweets, he was defeated, I was defeated.  How do you explain to your kid who willingly contributes to his health, consciously everyday on his own, that it seemingly isn’t good enough, you still have cavities.  Then to listen to the mainstream Dentist tell him he just has to do more of the same plus maybe this treatment (this toxic treatment) to protect his teeth was infuriating.  It was then I decided to take matters into my own hands.  After an incredible conversation with a friend who was sharing similar frustrations with her son, and a whole lot of research, we have started down a path that has our family excited to invest our time and efforts into true measures that will help Briggs, and now maybe my husband Matt, and our newborn daughter Navy!

Stay tuned for details of Briggs’ treatment plan, including where and with who, as well as what we have done for Navy.  As a bonus, see what Matt is looking into for his long standing struggles! 

“Woohoo! It’s finally Summer. Bring on the travel!”
by Dr. Melissa & Jason

There is just something about a change of scenery that is so enchanting. Couple that with warmer temps, school is out and it’s time to bring on Summer travel!

That being said, travel often comes with it’s not so up side. Airports and airplanes aren’t the most enjoyable, sun filled, fresh aired spaces. Food is often not as healthy as it would be at home, stress of gearing up for travel AND being off routine are often enough to put a damper on our health goals.

When we decided to travel more for work and as a family a few years ago, we quickly realized this was going to take some intention setting in order to stay on point. We are proud to say that two years later, after a pretty intense travel schedule, we are thankfully still in a peak state of health.

Want to know our secrets?!

Here’s how we did it:

Fasting – travel days are often our fasting days. We don’t have to worry about plane snacks (except for the kiddos) or falling victim to not so epic airplane food choices or long lines.

Stay hydrated – we travel with electrolytes. I get ours on Amazon. We get the Ultimate travel packs for easy on the go hydration.

Limit blue light – I always wear blue light blockers while traveling. The airport, airplane and hotels are FULL of blue light that can impact our bodies ability to make melatonin, disrupting our sleep. This is especially crucial when traveling time zones or taking red eye flights.

BYOB – Bring your own bottle. I bring our own water bottles and mugs. Bottle is for staying hydrated and mug is for any warm beverage I’ll enjoy, which also is a bring your own versions.

Travel with your comforts – I bring my Four Sigmatic products with me. Their functional creamer is AMAZING for life on the road.
https://us.foursigmatic.com/ | Use code: SONNERS10

I also travel with a bottle of Dry Farm Wines INCASE we are going to imbibe. We don’t drink so much anymore, but IF we do, this is our main go-to. Their wine has no pesticides, is sugar free, keto friendly, low alcohol and biodynamic/organic. You can get your first bottle for a penny. Click link here: https://bit.ly/3dN5doS

Binders – I always travel with charcoal as you just never know what can creep up and it’s also great for helping to buffer any toxins in food/environment. I take 2 capsules every night when we travel.

Supplements – we travel with an array of immune boosting supplements to help stay on point. You can find our recommended supplements for healthy travel in our Full Script link in bio. We take immune boosters, a nasal spray and a throat spray, always. To see our recommended healthy travel pack, check out our “FullScript” healthy travel link – https://bit.ly/3u6eUtw

Grocery Haul – Whether we are staying in a hotel or in someone’s home we do a grocery haul and stock the fridge with some of our favorite things. Always focusing on protein and fat as our main macros.

Stay active and get in nature – We move our bodies every day. Sometimes we do a full on workout, other times we go for a walk, hike or run on the beach, we do mobilization and yoga or stretching as that is oh so nice after travel days and we spend as much time in nature as possible.

Lastly, our recovery when we get back (and often, before we head out as well)always includes getting adjusted, an IV and ideally- but not often, a catch up chillax day!

How are you staying healthy amidst your summer travel? We would love to know!

Drs. Melissa & Jason

Spring Cleaning Simple Swaps
by Dr. Melissa Sonners

What on Earth is CBD?? The Cannabis Fad

by Dr. Shannon Connolly

If you have been treated by me, I may have asked “Have you heard of CBD?”  Some people immediately light up and say, “Yes, I have.” Others look at me with complete confusion!  So here’s an attempt to clarify and explain exactly what CBD is, what it does, and what it is used for.  

What does CBD stand for and what is it??

CBD stands for cannabidiol, which is a type of cannabinoid. This compound is most commonly found in marijuana or its close cousin, hemp.  The most popular cannabinoid most of us know is tetrahydrocannabinol (THC). THC is the major active component of marijuana and what gives marijuana its psychoactive properties.  However, marijuana is typically made up of 40% of the non-psychoactive CBD.

Most cannabinoids are produced naturally by the body, in order to regulate a collection of cell receptors and molecules located in brain, organs, connective tissue, glands, and immune cells. The overall goal of this system is to maintain homeostasis, or balance within the body.

Since these receptors are located within almost every part of our body, they are absolutely vital for optimal health.  They play a significant role in operating functions such as:

• sleep
• appetite/digestion
• mood
• immune function
• pain

Is CBD legal?

Yes! And as we have seen, CBD is gaining popularity every day. Despite laws regulating domestic production, hemp-derived products such as food, clothing, and supplements have been and remain legal to purchase and use in all 50 states.  It is legal to ship hemp-derived CBD oil to all 50 states. A medical card, prescription, or ID are not necessary.

What conditions do people use CBD for?

Slowly, as CBD and its association to marijuana has become more socially accepted, research has increased exponentially on the major health benefits of CBD. CBD, in a nutshell, acts as a therapeutic agent in your endocannabinoid system, which constantly works to get your body into a place of homeostasis. As it is already naturally is produced by the body, the consumption of CBD provides additional regulatory molecules to keep your body in homeostasis. With all the external environmental and social/emotional stresses in life, this can be an additional tool to keep your internal biology in balance.

To simplify, there are numerous already known uses for CBD and the list is continuously growing! The most recognized are as follows:

• reduce pain and inflammation
• reduce anxiety
• fight cancer
• reduce nausea
• treat seizures and other neurological disorders
• promote cardiovascular health
• and more!

Clearly, CBD can help with almost everything. It has been labeled an anti-inflammatory, anticonvulsant, antioxidant, antiemetic, anxiolytic and antipsychotic agent. Essentially, CBD is magical! Cannabinoids have a vital role in almost every physiological function in our body so it makes sense that this compound has such universal applications.

Where can I get it?

In compliance with Federal Law and the Farm Bill of 2016, CBD extracted from industrial hemp can be “transported, processed and sold” nationwide. Therefore, consumers are able to purchase CBD products without needing a medical marijuana card and without living in a state where cannabis products are sold.

But be aware: Not all CBD products are made equal. CBD is not approved by the FDA so companies are not required to state how much, if any, CBD is in their product. It is important to remember when buying a CBD product:

• Find out where the hemp or marijuana came from
• Price does not determine quality
• Not all extraction methods are safe. Safe solvents only!

What are the other ingredients? Look for organic, natural substances such as coconut oil, essential oils, and beeswax.

In summary

There is still much to learn about this special compound, but recent studies have shown promising results on the potential effects of CBD on our physiology. CBD is a superior alternative to many pharmaceuticals that can have more severe side effects such as narcotics/opiates, anxiolytics, and antidepressants.

If you have questions, or would like to talk about CBD as it relates to your health profile, feel free to talk to your Core Therapies provider.

Core Therapies October Newsletter

Thanks to everyone who joined us for our Open House last month. It was a wonderful day filled with conversations about cutting-edge technologies and common sense health advice.

October is “Inflammation Month” in our office with workshops and demonstrations taking place all month to discuss topics related to inflammation…causes, treatment and even how to find it before a major problem presents itself. Read on to hear about the specific events being held during the coming weeks and sign up to join us!

This month, we’re also offering a very special series of Yoga classes for beginners, experienced practitioners and couples. John Levis, one of the wonderful yoga instructors at Core Therapies, will be leading these sessions which appear on our website calendar along with the complete schedule of classes and events. You can view the calendar here. For more details and to RSVP for John’s sessions, read below.

In health,
The Core Therapies Team

LET’S TALK ABOUT INFLAMMATION

Inflammation: Friend or Foe
Tuesday, October 2nd, 7-8:30PM
Presented by Dr. Noémie Long

We’ve all heard that inflammation is bad, but what is it? By the end of the hour you’ll own the answer to that question. We’ll talk about what it is and foods you can eat to help you fight off inflammation, pain and fatigue. RSVP at our Event Page here. No charge to attend.

Reducing Chronic Pain and Inflammation with Non-Invasive Whole Body PhotoBioModulation Therapy (PBMT)
Saturday, October 13th, 2-4PM
Presented by John Allen Mollenhauer, founder of Regenus Center

What is PBMT? How does it compare to other solutions, why should you take advantage of it and what can you expect from your sessions? RSVP for this complimentary workshop by calling the Regenus Center at (862) 295-1620 or by email at support@regenuscenter.com.

Using Thermography to Identify Inflammation Before It Becomes a Problem
Tuesday, October 30th, 7-8:30PM
Presented by Holistic Health Counselor Lisa Mack

Thermography was one of the most popular demos at our recent Open House, so we’re very pleased to have Lisa Mack returning so soon to hold a workshop. Lisa, who does thermography screenings at Core Therapies on the first Tuesday of each month, will tell you all about this radiation-free screening procedure and then conduct demos on participants. RSVP at our Event page here.

SPECIAL YOGA OPPORTUNITIES WITH
JOHN LEVIS

Yoga For Those Who Can’t Touch Their Toes! An Introduction to Yoga, Beginners Workshop
Wednesday, October 10th

6-8pm
Fee: $40

There are many styles and intensity levels of yoga as its popularity has exploded in this country over the last ten years. Not all yoga practices are equal and not all styles of yoga are for everyone. Learning the basics of an alignment-based yoga practice is critical for a therapeutic foundation and optimal well-being. We will learn basic techniques of breathing and alignment that can be applied in any posture, on or off the mat. You don’t have to be flexible to do yoga, but if you practice, you can be.

Thai Yoga Bodywork Partners Workshop
Sunday, October 14th, 4-7PM
Fee: $60 each/$110 per couple
Thai Yoga Bodywork is a dynamic combination of myofascial stretching, joint mobilization, acupressure and assisted yoga postures. Learn simple techniques that you can use on your partner and have your partner use on you. A partner is not required for the workshop, we can pair you up with someone, or you will be paired with the instructor for optimal bliss!

Align Your Spine
Wednesday, October 24th, 6-8PM
Fee: $40
Learn how the benefits of a good alignment-based yoga practice can help free your back from discomfort and pain. Beginners welcome! In this workshop you will learn:

• Specific techniques of alignment in order to bring your body into optimal alignment in any yoga posture
• Specific postures that will support overall optimal alignment in your spine
• Develop a simple and effective home practice to maintain optimal well being
• Learn habits that will improve your overall posture throughout the day

To register for these yoga classes, please contact John Levis at johnrlevis@yahoo.com or (973) 216-0844.

Grocery Shopping 101: Take a Guided Nutritional Tour of Trader Joe’s with LuAnn Peters

Wednesday, October 3rd, 7-9PM
Preregistration is required; $25 investment
RSVP by calling the office at (973)240-7251

Have a hard time deciding what’s “healthy” in a supermarket? Confused when reading labels? Want to feed your family healthier food, but not sure how to do that? Join Nutritionist LuAnn Peters for an eye-opening walk through Trader Joe’s in Florham Park. Sign up now by calling the office at (973) 240-7251…space is limited!

“Night School”: Mind Control, Meditation and the Brain with Megan Gouldner

Thursday, October 18th, 7-10PM
Fee: $85
Register at artoflistening@me.com

Night School is a mind control technique developed from the work of Patrick Collard and his early studies with Jose Silva (the Silva Mind Control Technique). Tonight we’ll explore a brief introduction to this basic brain science and follow up with some fun and basic techniques to help you retrain, rewire and begin to love your brain all over again!

Featured Recipe: Raspberry Apple Crisp

Ingredients:

• 3 organic pink lady apples, peeled, cored, and chopped
• 1 cup frozen organic raspberries
• 2 tablespoons coconut flour
• 1/2 teaspoon cinnamon

Topping Ingredients:

1. 1/2 cup oats (pure oats are naturally gluten-free)
2. 1/2 cup sliced almonds
3. 1/4 cup organic brown, coconut, or date sugar
4. 2 tablespoons coconut oil
5. 1 teaspoon vanilla

Instructions:

1. Preheat oven to 325°F.
2. Mix together first four ingredients and transfer to an 8 x 8 baking dish.
3. In small bowl, mix topping ingredients until crumbly.
4. Sprinkle topping over the apple and raspberry mixture.
5. Bake for about 30 minutes until apples are soft and topping is golden brown

Monthly Events

Family Days: Bring an immediate family member for their initial chiropractic visit and it’s on us! “Family Days” are our way of saying thank you for sharing your family with ours.

Thermography: Thermography is offered in our office on the first Tuesday of every month by appointment only. Call Lisa Mack at (609) 618-6545 to schedule and visit her website for additional information.
Welcome to the newest members of the Core Therapies Family…beautiful babies Quinn, Orly and Fiona!