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Benefits of Intermittent Fasting

When The Goal Outweighs The Craving

When the Goal Outweighs the Craving
by Dr. Meagan McGowan

I have notoriously struggled with goal setting and personal accountability. I believe somewhere in my blueprint, I was cyclically wired to remain personally accountable for only two weeks at a time. Along the journey I figured out that I am an Obliger (thank you The Four Tendencies). One of the greatest characteristics of Obligers is that they prefer to answer to someone, let another person help hold them accountable. When I stopped seeing this as a negative trait and welcomed it as a tool for personal growth, things changed. Reaching out to others, setting vulnerability aside, and working on clear communication has made a world of difference in self-exploration and growth.

Fast-forward to four months ago, one of these conversations needed to happen. Two months earlier, my mind and body were absolutely going through a shift that I could only imagine was hormonal in nature. At just over a year post partum, I lived with this supposed hormonal shift for two months, kept quiet trying to self analyze and figure out what was going on. When I was overcome with negative emotion and a mindset very unlike that of my own, I was scared and I knew it was time to reach out. Thankfully some of my closest friends are also some of my health care providers who I entrust with my health and the health of my family. In conversation, I shared the heaviness I was experiencing both physically and mentally. With open ears and a very open heart my friend suggested several things, including an approach to self-healing I had not yet fully grasped. Knowing that we both have tremendous respect for the body’s ability to heal, we agreed that spending some time really cleaning up some of its systems would benefit my overall state of health.

For the last four months my health conscious lifestyle has shifted a bit. It has taken on new challenges, happily, and a new perspective, a lot of which surrounds the idea of “food as fuel.“ The conversation in our house has changed as we self explore what works for us and what doesn’t. I have been intermittent fasting for three months, consciously shifting from needing food packed in my purse, diaper bag, car’s center console and for breaks between patients. This was a choice I made, with guidance, after my very vulnerable conversation. I read a lot and really wanted to understand why intermittent fasting is encouraged for some people. Above all, this was a chance to shift my body from being on the detrimental glucose roller-coaster, to getting back in touch with mindful eating. To allow my cells to really detox and rid themselves of toxins enough to rebuild stronger and better! I will happily share after only a few weeks of beginning intermittent fasting, closing down my eating window, and upping my fat consumption, I truly felt recharged. There has not been the slightest shift to negative thought in the last several months. My immune system has withstood some serious mommy snuggles of sick and very feverish kiddos. I have not had a single craving for sugar, which is just amazing given my relationship with that drug for all of my years! In the moments where the cookie trays are sitting there on a shiny pedestal, my mindset has again and again proven resilient. I felt confident to dive a little deeper, joining Drs. Sonners’ Stemnotic Solutions Program.

Right before the Program began, my husband and I had our blood drawn to truly measure the potential benefits of our efforts throughout the Program. I am excited to see where this takes us and how it will resonate with us as the weeks build. There has been an overall gratifying feeling with my acts of self-care. Cravings have subsided and goals have remained intact. As a family, our vision of food and its strong presence in our life is shifting. We are not eating any less or depriving ourselves, but we are changing the emotion around it. I think it is so important that we all remain open to changes in approaches to health. Whether initiated from a conversation, an experience, or from an educational platform, we constantly question and re-evaluate, always striving to be our healthiest and happiest.

Single Leg Stability Exercises

Single Leg Stability by Dr. Matt McGowan D.C.

Single Leg Stability
by Dr. Matt McGowan D.C.
January 2019

When I look at patients’ current workout plans, a very common theme is a lack of “unilateral training” especially with regards to the lower body. What I mean by unilateral training is specific work done to one side of the body at a time to address any imbalances you may have side to side. Often patients’ programs will contain a wide variety of squats, deadlifts, lunges, etc. – all wonderful movements on their own. But think about the fact that every time we walk or run we are doing hundreds of thousands of single leg balances. Where is this reflected in our training? And it’s not just my patients. I have seen many accomplished athletes who can barely pass single leg balance tests. Unsurprisingly, patients who ignore unilateral training frequently present with lower back pain or hip problems. How do I test in office to see if you have an imbalance? Two very good screening tests can be done quickly at home to see if you have some issues with single leg balance: 

1. In bare feet, stand facing a mirror; raise one leg up to 90 degrees at the hip so that the top of the thigh is parallel to the ground. When doing so first observe the overall ease of movement. Is it hard to do? Are you wobbling or shaking? Next look at your ankle, does it cave inward? Does it want to roll outward? See how long you can hold in that position with minimal ankle wobbles. If you can hold for 30 seconds and remain pretty still, that would be a passing grade. Then repeat on the other side.

2. The second test is a Step-Out Lunge. Again, do this in front of a mirror and perform three step-out lunges out and back per side. In this test again notice the ease of both the movement stepping out as well as the ease at returning back to a standing position. Next look at the knees, as you lower into the lunge. Does the knee stay in line with the second toe? If it moves medially or inwards then that is a big issue. Lastly look again at the ankle, does it collapse inward? Does it roll outward? If you struggle with any of these tests then you are doing yourself a disservice by not including specific programming for these weaknesses. There are hundreds of corrective exercises out there to work on these issues. Some of the more common ones are:

Single Leg Box Step-Ups

Walking or Step Out Lunges

Single Leg Hinges or Deadlfts

Balance Beam Work

Skater or Heiden Lunges

(A quick youtube search will find hundreds of videos if you are unfamiliar with these.)
If you think you might fall into this situation, feel free to come in and be evaluated. We
can certainly get you on the right path to optimal function.

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.

Holistic Practitioners Florham Park NJ

Cold & Flu – What’s the Truth and What’s a Myth?

Cold and Flu: What’s the Truth and What’s a Myth?
By Dr. Noémie Long
November 2018
With cold and flu season approaching, it’s important to touch upon a handful of questions that I get time
and time again, things like which supplements should I take? How long should I take them for? Why
shouldn’t I take certain products and why can’t I give elderberry syrup year round? How do vaccines
work?
The answers to these questions are complex and vary for each person. To address the question of which
supplements to take and when, we have to establish a basic understanding of how the immune system
works. Think of a teeter totter or a seesaw. When you sit on one end, the other end rises up into the air.
The immune system has 2 major branches to it. Something called TH1 and TH2. When we eat things or
take certain products, we increase the TH1 side of our seesaw while decreasing the TH2 side. You can’t
raise one side without lowering the other.
These two parts of the immune system play important roles. The TH1 system does things like fight
bacteria and viruses. It is also pro-inflammatory. The TH2 system helps us fight parasites and also plays a
role with allergies. This system is anti-inflammatory. You can also think of TH1 as the gas pedal and TH2
as the brake pedal.
Certain foods activate our immune system in one way or another. For example, coffee is a TH2
stimulator. Most cold and flu remedies like elderberry, Airborne, emergen-C, vitamin C, echinacea, etc.,
are all TH1 stimulators (gas pedal). You want these to fight a cold. But taking these all the time can cause
your body’s immune system to always be in fight mode. This is inflammatory, can cause functional
immune exhaustion, and worst case scenario contribute to autoimmunity long term. Short term use of
these products can be helpful, as a rule of thumb we don’t recommend using daily “immune boosters”
for more than 3 months in a row. Remember that the Core providers are always here to help, so feel
free to ask if you are unsure about a product or for suggestions.
Very briefly let’s discuss how vaccines work. When we get sick naturally (or with flu-mist/ other inhaled
nasal vaccines) the bacteria/virus goes into our nose or mouth where it signals the alarm system of the
body through what’s called an IGA response. The immune system’s fight ensues from there and
afterwards causes a memory response and protection that lasts your entire life. With vaccine injections
you bypass the IGA system and instead trigger natural killer cells to blow up whatever is in the vaccine.
Because a different immune cascade is triggered, you typically need boosters and your protection
doesn’t last forever as titer levels fall.
In my teens I made the decision to get an optional vaccine and my life has never been the same. I was
initially healthy but after that day I developed an autoimmune condition. While ASIA or Autoimmune
Syndrome Induced by Adjuvants is thought to be uncommon, it happened to me. I’m not saying anyone
should avoid the decision I made, but make sure you’re healthy enough, have a family history that
supports vaccination as a safe choice for you or your kids and ask your doctor if you’re not sure. Have
immune cell breakdowns like a CD4:8 ratios and other testing done to see if you’re a good candidate for
vaccines or to make sure you’re not allergic to the additives like egg, gelatin or silicone. The flu causes
suffering for 3 days, an autoimmune condition lasts every day of the rest of your life.

Dr Long’s Favorite Cold product: IG 26 DF

IG 26 DF is a form of “hyperimmunized egg.” There is egg in this product so do not use if you are allergic
or vegan. Immunoglobulins and antibodies in the egg help stimulate your immune system to help
protect and give passive immunity against 26 different pathogens such as Shigella,
Staphylococcus(staph), Escherichia coli (E. coli), Salmonella, Pseudomonas, Klebsiella, H. influenzae, and
Streptococcus (strep).

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!

Spinal Decompression Therapy NJ

Spinal Decompression Therapy

Spinal Decompression Therapy Comes to Core Therapies
by Dr. Matt McGowan
March 2018

At Core Therapies, we are always looking to offer the most beneficial therapy to our patients. One of the growing concerns for our patient population  is for the well being of those suffering from acute or sub acute disc injuries. Often times there is little to be done for someone in an acute flare up of a disc injury other than rest and often times patients end up being prescribed pain killers or muscle relaxers. But the unfortunate downside to these highly addictive substances has been well documented and I wanted to find a better solution for our patients. I went looking for another treatment alternative for our patients in serious discomfort. Spinal Decompression Therapy is not new, however the advances that have been made in both the machines themselves as well as the art of using the machines made it an obvious solution for us. Spinal Decompression Therapy is a non-invasive treatment that has been shown to effectively treat disabling lower back and neck pain, associated radiating leg and arm pain, as well as
headaches. Decompression Therapy effectively enhances the healing process and often renders effective and amazing pain relief that enables most patients to return to a more active lifestyle. Recently both Dr. Meagan and have become certified in the Kennedy Decompression Technique and are proud to announce that we will have a Kennedy Neuroflex Decompression table in at Core Therapies later this month.
Conditions that have been shown to benefit from Decompression Therapy include:

 Protruding Disc (Bulge or Herniation)
 Degenerative Disc Disease
 Degenerative joint disease
 Facet syndrome
 Radicular pain
 Prolapsed discs
 Spinal Nerve Root impingement
 Spinal hypo mobility

If you’d like to know more, visit the Decompression Therapy page on our website. To find out whether this might be a good addition to your treatment plan, please reach out to our office or email me at drmatt@coretherapies.net.

Baby’s Chiropractic Adjustment NJ

Baby’s First Adjustment

Baby’s First Adjustment
by Dr. Melissa Sonners
September 2017

One of the greatest honors of my career is when a mom hands me her baby and asks me to check them. You may be surprised to hear that a baby would be checked and seen by a chiropractor, but after a bit of information it makes much more sense. Whether it’s caused by a malposition in the womb, a long labor, or birth interventions such as forceps, vacuum or cesarean sections, babies often experience misalignments just as adults do. All three of our children were checked within hours of their births. An adjustment on a baby is very soft and gentle. The amount of pressure used is the same amount you would use to check for ripeness in a tomato. Their bodies are very pure and don’t need much input to self correct. Most birth providers “assist” the baby out of the birth canal or abdomen (in case of cesarean section) by pulling on the head and neck to help get the shoulders out. This creates a lot of pull and pressure on the tendons and ligaments of the neck, jaw and shoulders. This can cause torsion of the baby’s neck leading to torticollis in some cases or avoidance of turning the head to one side which can cause flat spots on the head, difficulty latching on one or both sides in breastfed babies or a weak suck reflex. Prolonged labors can also cause disturbances in the cranial bones (the
bones of the skull) which can affect the shape of the baby’s head as well as the ability to latch properly, creating a comfortable breastfeeding relationship for mom and baby. Many lactation consultants now refer to pediatric-certified chiropractors recognizing how beneficial chiropractic care can be in any breastfeeding issues. Often babies need just a few sessions to clear out any interference caused in the womb or during the birthing process. Some parents choose to continue to have their babies checked throughout the first year as a way to be sure that all developmental milestones and neurological reflexes are occurring as they should. Many use chiropractic care for their kids as a natural way to support their immune systems and help with ear infections. For more information about this, click here. We are gratified to watch so many of the babies and young children in our office grow into healthy young adults. As always, we are here to answer any questions you may have about how we can help you and your family achieve optimal health.