Here’s a Healthy Muffin Recipe for Back to School!

Here’s a Healthy Muffin Recipe for Back to School!

Whole Wheat Honey Banana Muffins

Prep Time: 20 minutes

Cook Time: 15 minutes

Total Time: 35 minutes

Category: Breakfast

Yield: 24 muffins


  • 3 1⁄2 cups whole wheat flour
  • 2 teaspoons baking soda
  • 1 teaspoon salt
  • 2 tablespoons wheat germ (optional)
  • 2⁄3 cup olive oil or 2⁄3 cup canola oil
  • 1 cup honey
  • 4 eggs
  • 2 cups mashed ripe bananas
  • 1⁄2 cup hot water


  1. Stir together dry ingredients.
  2. Beat oil and honey together; add eggs and beat well.
  3. Add bananas and beat to combine.
  4. Add dry ingredients to wet, alternating with hot water; mix well after each addition.
  5. Spoon batter into 24 greased muffin cups; bake at 325 degrees for 15 minutes, or until muffins are golden brown and test done.
  6. Remove from oven and cool on rack.


Today's recipe is from A Messy Cook and is shared from the following website:

Whiplash Symptoms and Associated Disorders

Whiplash Symptoms and Associated Disorders

For some people, whiplash symptoms can be so minor that they go away within a couple days. For others, the symptoms can become varied and chronic, ranging from severe pain to cognitive and emotional problems.

Whiplash symptoms might manifest immediately following the acceleration-deceleration accident, or they can take a few hours or days to appear. Oftentimes the exact underlying cause remains unknown for some whiplash symptoms despite today’s best diagnostic techniques. Due to the potentially high number and varied complexity of whiplash symptoms, they are sometimes collectively referred to as whiplash-associated disorders.

Common Whiplash Symptoms

Some of the most common symptoms of whiplash include:

    • Neck pain. The pain could range anywhere from mild to severe. It might be located in one spot or general area, or it could also radiate down the shoulder into the arm and/or hand. Typically, neck pain from whiplash is caused by ligament sprains or muscle strains, but it can also be caused by injuries to discs, nerves, joints, and/or bones.
    • Neck stiffness or reduced range of motion. Reduced neck mobility could be from pain, tightening of a muscle, or a mechanical problem, such as with a joint.
    • Headache. A neck muscle tightening, or a nerve or joint of the cervical spine becoming irritated could cause headaches.
    • Neck instability. This whiplash symptom commonly results from stretched or torn soft tissues, such as ligaments. Although, it could also be caused by a fracture.
    • Shoulder and/or upper back pain. If the neck’s soft tissues, such as muscles or ligaments, are torn or strained during whiplash, then sometimes that pain can also be referred to other soft tissues in the upper back and shoulders.
    • Radiating tingling, weakness, or numbness. Sometimes whiplash can cause one of the neck’s spinal nerve roots to become compressed or inflamed, which can lead to cervical radiculopathy symptoms of tingling, weakness, and/or numbness radiating down the shoulder, arm, hand, and/or fingers. Typically, cervical radiculopathy is only felt on one side of the body, but in rare cases, it can be felt on both sides if more than one nerve root is affected.

Anywhere from just one whiplash symptom all the way up to numerous symptoms can present at once. Symptoms can also come and go at various times.

Other Whiplash Symptoms and Associated Disorders

Other whiplash-associated disorders can include:

    • Dizziness. Whiplash-related dizziness could be from neck instability or even a concussion (mild traumatic brain injury).
    • Vision problems. Blurry vision or other visual deficits could result from any number of causes, including concussion or damage to a nerve. A vision problem could also contribute to dizziness.
    • Emotional changes. A person might become more irritable, anxious, or even depressed. It can be hard to know if these changes are due to a concussion, post-traumatic stress syndrome, pain from the neck injury, or stress from the accident’s aftermath which could include litigation, financial worries, and/or the involvement of loved ones who were also injured.
    • Ringing in ears. Also called tinnitus, this ringing or buzzing in one or both ears can range from intermittent and minor to constant and highly distracting. Any number of problems from whiplash could lead to tinnitus, such as an injury to the part of the brain that controls hearing, nerve or vascular damage, jaw injury, or even stress.
    • Trouble getting good sleep. A person might find it difficult to fall asleep or stay asleep. These problems with sleeping well and waking refreshed could be due to various whiplash-related factors, such as pain, stress, or concussion.
  • Fatigue. Lack of energy could be related to difficulty sleeping, depression, stress, pain, concussion, or various other causes.
  • Memory and/or concentration problems. It’s possible for someone to develop cognitive symptoms after a whiplash injury. These troubles could involve difficulty with memory or thinking. Sometimes these symptoms start shortly after the injury, or they might not show up until hours or days later. Cognitive problems could be from a brain injury, or perhaps they could be related to various types of stress.
  • Challenges with chewing, swallowing, or speaking. Sometimes trauma to muscles around the jaw can cause chewing or yawning to be painful.
  • Difficulty swallowing. Injury to the larynx or esophagus could make swallowing painful or more difficult.

This article was written by Zinovy Meyler, DO and is shared from the following website:

Spinal Health During Pregnancy: What Mothers-to-Be Should Know

Spinal Health During Pregnancy: What Mothers-to-Be Should Know

It’s no secret that having a child (especially for the first time) means big changes in the lives of the new parents. But even before the baby arrives, big changes are already underway in the pregnant mother’s body—changes that usually make it possible for her to carry her developing child for nine months and to give birth safely when the time comes.

As a woman’s pregnancy progresses, the combined effects of these physical changes become clearer. Some may simply be awkward, inconvenient or uncomfortable while others can be very painful and even debilitating.

Since no two women experience pregnancy in quite the same way (and no two pregnancies are exactly alike), it’s impossible to create a comprehensive, one-size-fits-all guidebook. However, it is possible to describe in more general terms many of the physical changes that occur and to recommend ways that expectant mothers can help protect their health and maintain their quality of life. The remainder of this article will highlight some issues related specifically to spinal health during pregnancy and offer some useful suggestions.

Pregnancy is hard on a woman’s entire musculoskeletal system, but it’s particularly hard on her back. This is because of a combination of changes that adds to the stress placed on her muscles, bones, and joints while at the same time changing her posture and making her less stable on her feet.

  • WEIGHT GAIN is one of the most obvious changes associated with pregnancy. While the amount of weight a woman actually gains can vary substantially, a woman with a normal BMI prior to becoming pregnant can expect to be carrying 25 to 35 additional pounds by the time she gives birth. This means that a typical woman (her average weight in the U.S. is 156 pounds) will be about 20% heavier when she delivers her child. That’s 20% more weight for her back to support.
  • POSTURE also changes significantly as a woman’s pregnancy progresses. So not only is she carrying more weight over time, she’s also carrying it differently as her center of gravity moves forward. This shift places additional strain on the muscles and connective tissues of the woman’s lower back.
  • PELVIC STRESS increases along with the baby’s weight throughout a woman’s pregnancy and often becomes more intense during the third trimester as the baby drops in anticipation of labor. This can trigger sensations ranging from general heaviness and pressure to debilitating pain. It can also result in additional postural changes and reduced activity.
  • HORMONES that are released during pregnancy (including one appropriately called “relaxin”) make cartilage, ligaments and other soft tissues more flexible in preparation for childbirth. While this additional flexibility is critical when the big day comes, it can affect a woman’s stability when standing or walking and can also cause her joints—including those in her back—to feel “loose” or “wobbly”.

If you’re pregnant and experiencing pain in your back or pelvis, you should know that you’re far from alone. Between 57% and 69% of women complain of lower back pain during pregnancy and roughly 80% report pelvic pain of some sort. However, you should also know that there are some things you can do. Maintaining a healthy weight, paying attention to your posture and staying active can all contribute to a healthy, more comfortable pregnancy and an easier delivery. Consult your healthcare provider to find out which types of exercises might be most helpful to you in maintaining your strength and mobility at each stage of your pregnancy. A growing number of health clubs offer low-impact yoga and in-pool fitness programs designed especially for expectant mothers.

Managing the discomfort and aches and pains of pregnancy is important. However, many women (and too many healthcare providers) assume that these things are just part of the experience. Perhaps that’s why only about 32% of women report these types of symptoms to their primary doctor and only about 25% of primary doctors recommend seeking treatment for the pain.

The good news is that larger numbers of healthcare professionals are starting to recognize the value of chiropractic care and massage therapy in addressing pregnancy-related symptoms both before and after childbirth. Chiropractic treatments can be particularly effective for pregnancy-related back pain, with the majority of women reporting immediate relief or relief after just a few visits. In a small study of 17 women:

  • Sixteen of 17 (94%) saw clinically important improvements in low back pain with chiropractic care.
  • The average pain rating went down from 5.9 to 1.5 (on a scale of 0 to 10).
  • It took an average of 1.8 visits and 4.5 days to get clinically significant relief.
A Quick, Healthy Side Dish!

A Quick, Healthy Side Dish!

Thai Combination Fried Rice

Prep Time: 10 minutes

Total Time: 10 minutes

Category: Side Dishes

Cuisine: Thai

Yield: 4 - 6


  • 4 tablespoons coconut oil or other vegetable oil
  • 8 garlic cloves, minced or pressed
  • 1 large carrot, peeled and diced small or cut in julienne
  • 4 ounces tofu, patted dry and cut in 1/2-inch dice ( or chicken, shrimp, etc.)
  • 4 eggs, beaten and seasoned with salt and pepper
  • 5 cups cooked rice, preferably Thai jasmine rice available in markets that sell Asian foods
  • 2 to 3 tablespoons Thai or Vietnamese fish sauce (to taste)
  • 2 to 3 teaspoons Thai or Indonesian chile sauce (to taste)
  • 1 tomato, chopped
  • 1 bunch scallions, both white and green parts, chopped
  • ½ cup chopped cilantro
  • Thinly sliced cucumber
  • Lime wedges
  • Scallions


  1. Heat a large wok or large, heavy nonstick skillet over medium-high heat until a drop of water evaporates upon contact. Add the oil and swirl, then add the carrot and tofu. Stir-fry until lightly colored, about two minutes. Add the garlic and stir-fry until golden, about 30 seconds. Pour in the beaten egg. Stir-fry until scrambled, then add the rice. Cook the rice — scooping it up and pressing it into the pan, then scooping it up again — for about two minutes. Add the fish, chile sauces, tomato and chopped scallions, then stir together for about a half-minute. Serve, garnishing each plate with the cilantro and cucumbers and passing lime wedges, scallions and fish sauce with chiles. Diners should squeeze lime juice onto their rice as they eat.


Preparation time assumes that rice has been prepared ahead of making this recipe.

This recipe is by Martha Rose Shulman and is shared from the following website:

Building a Better Workout: Muscle Confusion 101

Building a Better Workout: Muscle Confusion 101

Whether you train seriously or have a more casual interest in personal fitness, you’ve probably heard the term “muscle confusion” at some point. Muscle confusion has been strongly associated with several at-home workout programs over the past few years (P90X is probably the best known), but the underlying training principle is much more than just marketing. In fact, it’s been producing results in one form or the other since it was introduced in the 1970s.

While there’s been a lot of debate—and, yes, confusion—in the fitness world about the general concept, much of it has to do with exactly how the term is defined and the best techniques for actually applying the idea. There’s very little meaningful disagreement about why muscles need to be challenged in different ways in order for them to continue to develop.

Over time, muscles stop responding to the same workouts with the same improvements. This is because muscles naturally adapt if they perform the same types of exercises, with the same amount of resistance, for the same number of repetitions, on the same days, week after week. At some point, they simply no longer have to grow in size or strength to accomplish what’s expected of them. This is known as a workout plateau.

The goal of muscle confusion is to take the “routine” out of a workout routine by challenging the muscles in a variety of ways that encourage them to continue adapting. This is one way to avoid or minimize plateaus. Muscle confusion falls into a category of workout techniques known as periodization and more specifically, non-linear periodization. This technique changes each week’s workout sessions to focus on different muscle properties in order to achieve specific gains in size, power and stamina. These changes also tend to burn more calories, which aids in weight loss and weight management.

Muscle confusion workouts typically use traditional strength-training exercises such as the bench press, lat pull-down, biceps curl, triceps extension, leg press, leg curl and leg extension. However, these workouts “mix them up” in at least three important ways:

  • Varying the amount of resistance from heavy to light
  • Changing the number of repetitions in each set
  • Altering the speed or pace at which the exercises are performed

A simplified example of a muscle confusion workout program might include one day a week of heavy lifting with one to four repetitions per set. The next workout day, a medium resistance might be lifted at a faster speed with one to four repetitions. The third workout day of the week, a lighter resistance might be lifted between six and 10 times starting out at a faster pace and slowing as muscle fatigue sets in.

In addition to changing the amount of weight, number of repetitions and speed involved in performing individual exercises, some experienced trainers increase the amount of muscle confusion even further by changing the order of the exercises themselves and varying the amount of time between sets.  The change in exercise sequence can be used to pre-fatigue certain muscles (for instance, by performing the triceps extension before the larger-muscle-group bench press), while a reduction in time between sets (perhaps from two minutes to 30 seconds) can be used to accelerate the break-down in muscle tissue that stimulates repair and growth. Of course, no matter which muscle confusion variations are used, the usual precautions about warming up, exercising through a full range of motion and cooling down properly all still apply. And it’s always important to allow enough time between workouts for muscles to recover.

Beyond athletic performance and looking better in a swimsuit, there are lots of good reasons to consider a weight training program. Strong, healthy muscles help to support your frame, reduce wear-and-tear on your joints and keep the body in proper alignment. Plus, researchers have discovered that building lean muscle mass can increase metabolism, which helps with weight loss and weight maintenance since muscles use more calories to sustain themselves. They’ve also found that building more muscle mass (and bone mass) throughout your early adulthood and middle-age years may translate into a lower risk of disability and a healthier, more active lifestyle in your 60s and beyond.

A well-designed weight training program—perhaps built with ideas like muscle confusion in mind—can have many benefits that last a lifetime. But remember to talk with your chiropractic physician or other healthcare provider before you begin any new fitness program, especially if you haven’t been active in a while, are recovering from an injury or illness or suspect you may have health problems. As experts in helping patients recover, maintain and improve their musculoskeletal health, we can work with you to develop a well-rounded program that achieves your goals while reducing the risk of injury. Just call or visit the office today to learn more!

Taking Responsibility for Your Health

Taking Responsibility for Your Health

We had to share a great blog post today from elsewhere on the web! We hope you will read and enjoy!

No one else is responsible for your health and your body, except for you.  No-one knows your body like you do.

You simply cannot delegate your health to anyone else and still expect to stay vibrantly well and healthy.

If you don’t take personal responsibility for creating your health, here is a very frightening, but real possibility… the results you get in your health are going to make someone else happy, but not you!

Food companies want you to become addicted to their highly refined, highly processed fake foods.  Diet companies want you to eat their diet foods. Big pharma wants you to be on prescription drugs.

These profit-driven companies are very happy to take your money but they will not take responsibility for the quality of health that you experience. If you hand over your health to them, in the hope that their illusory advertising promises are real, you may be faced with the possibility of living out a life filled with disease, food addiction, frustration, stress, anxiety, and unhappiness…

Taking responsibility for your health gives you food freedom.

You can create an incredible sense of ‘freedom around your food’, when you begin to look at your diet and your health.  When I awoke to the concept of taking responsibility for the food I ate and the thoughts I had, I started making vastly different choices for myself. I started reading food labels and studying them. I started getting proactive; asking different questions, shopping differently and eating differently.

Here are three things you can do today to begin taking responsibility for your creating your health.

1. Create an enjoyable and sustainable relationship with food.

When I began to heal my body, I knew I was going to make some changes to the way I ate, along with the way that I treated myself.   I spent time dedicated to finding a way of eating that would be sustainable for me, based on my goals, food preferences, and lifestyle.

I asked myself the question, “Can I see myself eating like this tomorrow, next week and even next year?” When I found a style of eating that worked for me, I kept it and continued to refine it as my health journey progressed.  With a few minor adjustments along the way, it is still the way I eat today – almost 12 years later!

Take care to eat foods that are as close to their natural state as you can, (with minimum intervention by man or machines and no ikky added chemicals).  Primarily I ate a plant-based diet, high in whole grains, vegetables and fruits diet that were local, seasonal and organic where possible.

Along with eating sustainably, another thing that worked for me was moving away from the idea of deprivation. Since I loved food, I knew that I needed to change my focus from the rhetoric of dieting dogma and the idea of total elimination to something far bigger and more exciting.

2. Integrate my little-known but powerful ’80-20 Rule’.

While I was searching for a way to eat that allowed me to enjoy my food and still be healthy I stumbled upon the concept of ‘the 80:20 Rule’ and I decided to apply it to what I was learning about food.

Simply put, I began to eat about 80% real, natural foods and 20% lightly processed foods. This allowed me the flexibility to enjoy healthier versions of all of my favorite foods. I loved eating nutritious food that was good for me, tasted delicious and fulfilled and satiated me.

Today I wouldn’t want to eat or live any other way!

3. Take responsibility for detoxifying your body gently.

Another key distinction was that I started paying attention to the quality of food.  I started to notice that some food was more processed and higher in toxicity than others.  I began to favor food that was less processed and therefore had fewer toxins in it. As I reduced the toxic load I was ingesting, it allowed my body to begin its’ own natural process of detoxification and self-healing.  As I began the process of gentle detoxification, my energy levels surged and to my delight, my waistline began to reduce…

Over time, I stopped eating all fake foods. This included processed and manufactured foods such as fast-foods, artificial flavorings, colorings, preservatives, additives, processed and refined white flour, white sugar, high corn fructose syrup (HFCS) or glucose-fructose syrup and all dangerous trans-fats.

You don’t have to make radical changes overnight (in fact I recommend that you don’t!).  Instead, take your time to explore and find healthier substitutes for your favorite “fake foods.”  Make your changes slowly but surely.  Take baby steps to begin cleaning up your diet.

How to get started.

You do not have to be a medical doctor or a dietician to know how to get healthy or to take positive steps in the direction of taking responsibility for your wellbeing.

There are so many easy things, that anyone can do, that can radically transform your life, just like it did mine.  Remember that claiming back your health is journey. Just take one more step, and then another. Make the choice to take responsibility to find what foods work for your body and enjoy the process of carving out your personal path to vibrant health and wellbeing.

I did it, and I know that you can too.

Today’s post was written by Katrina Love Senn and has been shared from the following website:

A Healthy Summer Salad!

A Healthy Summer Salad!

Grilled Chili Lime Chicken Fajita Salad

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Category: Salads

Cuisine: Mexican

Yield: 4 Servings


  • Marinade/Dressing:
  • 3 tablespoons olive oil
  • 100 ml (just over 1/3 cup) freshly squeezed lime juice
  • 2 tablespoons cilantro, chopped
  • 2 cloves garlic, crushed
  • 1 teaspoon brown sugar
  • 3/4 teaspoon red chili flakes, (or red pepper flakes -- adjust to your preference of spice)
  • 1/2 teaspoon ground Cumin
  • 1 teaspoon salt
  • Salad:
  • 4 chicken thigh fillets, skin removed (no bone)
  • 1/2 yellow bell pepper, deseeded and sliced
  • 1/2 red bell pepper, deseeded and sliced
  • 1/2 an onion, sliced
  • 5 cups Romaine, (or cos) lettuce leaves, washed and dried
  • 2 avocados, sliced
  • Extra cilantro leaves to garnish
  • Sour cream, (optional) to serve


  1. Whisk marinade ingredients together to combine. Pour half the marinade into a shallow dish to marinade the chicken fillets for two hours if time allows. Refrigerate the reserved untouched marinade to use as a dressing.
  2. Heat about one teaspoon of oil in a grill pan or skillet over medium-high heat and grill chicken fillets on each side until golden, crispy and cooked through. (Grill in batches to prevent excess water being released.) Once chicken is cooked, set aside and allow to rest.
  3. Wipe pan over with paper towel; drizzle with another teaspoon of oil and fry pepper and onion strips until cooked to your liking.
  4. Slice chicken into strips and prepare salad with leaves, avocado slices, peppers, onion strips and chicken. Drizzle with remaining marinade/dressing and serve with (optional) extra cilantro leaves and sour cream.


This recipe has been shared from the following website:

Migraines and Magnesium

Migraines and Magnesium

A recent study from Iranian researchers found that there might be a link between blood levels of magnesium and migraine headaches.1

Researchers looked at 50 migraine patients and 50 healthy subjects with no history of migraine. The migraine patients had average magnesium levels of 1.86  mg/dl, while the healthy subjects had magnesium levels of 2.10 mg/dl.

The researchers didn’t find any variation in magnesium levels in patients during or between headache attacks.

Other research has confirmed a relationship between magnesium serum levels and migraine, and some headache experts recommend magnesium supplementation for migraine sufferers.2

Chiropractic has been shown to be an effective treatment for migraines, and your chiropractor can help you choose nutritional supplements and dietary changes that might be beneficial in reducing or eliminating migraines.

  1. Samaie A, Asghari N, Ghorbani R, Arda J. Blood Magnesium levels in migraineurs within and between the headache attacks: a case-control study. Pan African Medical Journal 2012. 11:46.
  2. Mauskop A, Varughese J. Why all migraine patients should be treated with magnesium. Journal of Neural Transmission 2012;119(5):575-579.
Desserts Can Be “Berry” Healthy!

Desserts Can Be “Berry” Healthy!


Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Category: Desserts

Yield: 4 - 6


  • 4 cups mixed berries*, like blueberries, blackberries and strawberries (cut strawberries in half or quarters)
  • 1 tablespoon cornstarch
  • ⅓ freshly squeezed orange juice
  • 3 tablespoons honey
  • Crumble Topping:
  • ¾ cup flour
  • ¾ cup rolled oats
  • pinch of salt
  • 3 tablespoons honey
  • 4 tablespoons melted coconut oil, more if needed
  • 3 tablespoons unsweetened shredded coconut


  1. Preheat oven to 325 F.
  2. Place berries in an 8-inch square baking pan. Combine juice and cornstarch until dissolved, then pour over berries. Drizzle honey over the berries and lightly toss everything.
  3. Add all topping ingredients into a bowl. Combine by hand until crumbs form. Add more melted coconut oil (1 tablespoon at a time), if mixture is too dry.
  4. Spread topping over berries and bake for 25-30 minutes until berries are bubbly and topping turns golden-brown.


* I have also tried making this crisp with frozen berries, which I let thaw partially. Instead of mixing orange juice with the corn starch, I just used the thawed berry juice. Otherwise there is just too much liquid in this crisp.

This recipe has been shared from the following website:

Menu Monday!

Menu Monday!

Parsley Potato Salad


  • 3 pounds new potatoes
  • 2 garlic cloves, minced
  • 3 tablespoons chopped fresh parsley
  • 3 tablespoons olive oil
  • 2 tablespoons fresh lemon juice
  • freshly ground pepper to taste


  1. Was potatoes and cut them in cubes (or, depending on their size, slice or quarter them). Steam-cook them until tender when pierced with a fork. Run them under cool water to stop the cooking process; set aside. In a small bowl, whisk together garlic, fresh parsley, olive oil, lemon juice and pepper. Pour over potatoes and mix well. Refrigerate for 2 hours, stirring occasionally, before serving.


Today's recipe is shared from The New Natural Healing Cookbook by Bessie Jo Tillman, M.D. Recipe photo is shared from the following website:

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