Tag: wellness

  • Pack For Wellness: Our Travel Favorites!

    Pack For Wellness: Our Travel Favorites!

    Check out this extensive video on what we love to pack to stay comfortable, relaxed and WELL.

     

    Here’s our List:

    Ghana Market Basket

    GoTubes

    Hydroflask

    Moso bags

    Mount Hagen Instant Coffee

    Preserve Recycled Toothbrush

    Dr. Tung Sanitizing Disks

    Olbas Oil Inhaler

    Giovanni Sanitizing Towelettes

    Incense Matches

    Stainless Steel Shaker Bottle

    Vega Protein Packets

    Urban Moonshine Bitters- Chamomile

    Enzymedica Digest Gold

    Green Goo First Aid stick

    Renew Life Ultimate Flora shelf stable packs

    Super Lysine Immune Support

    RX Bars

    Beef Sticks

    Nut Butter Packets

    MyChelle Sun Shield Coconut Sunscreen

    Astaxanthin

    Urban Moonshine Joy Tonic

    Urban Moonshine Sleep Tonic

    Monq Inhalers

    Dégagé Gardens Sleep Mask

    XClear Nasal Spray

    Pill Keeper

    Smarty Pants Gummi Vitamins in Packets

     

  • Guest Post: Developing Your Personal Health Plan

    Guest Post: Developing Your Personal Health Plan

    A Chiropractor’s Guide to Creating Health & Happiness This Fall & Beyond

    By Dr. Michele Gardner of Gardner Family Chiropractic, Flemington, NJ

    Have you ever attempted to program your GPS and found it searching for satellite? It won’t show your travel route until it first knows where you are… Finding your way in life is incredibly similar! You cannot get to where you want to go without first knowing where you are. In helping you develop your Personal Health Plan, we’ll talk about where you are on your journey to health, different philosophies of health, and actions to ensure your future wellbeing.

    Because we are all at different places on our journey to health, we will each have a different plan. You will tailor your own program to suit your lifestyle. The idea behind a Personal Health Plan is that it is a decision to stay healthy and take steps toward insuring your future success. (Madeira, 2006) My favorite definition of health is one that includes physical, social, emotional, and spiritual wellbeing – not merely the absence of disease. (WHO, 1948) Health is a lifelong journey and requires a bigger picture view of life to be in view at all times. With this in mind, know that you are building awareness here. You are defining your interpretation of yourself and getting specific about what you want.

    Some of us are healthy and want to stay that way. Some of us are facing a health challenge or crisis that is new. Some of us are managing chronic illness. Whether you have survived a health crisis and want to insure it never comes back, or want to take your current health to new heights, a Personal Health Plan will help you succeed. No matter where you are on your journey, I want to encourage you to make your choices from a place of self-love. A frantic push toward a desired end with a rigid list of to-do’s will not serve you and is not sustainable. Plus, you’ll miss out on the gifts you have the potential to receive – even while in crisis.

    If you owned a million-dollar race horse, what would you feed it? Would you exercise it? Would you keep its environment clean? Would you give it plenty of rest, sunshine, and fresh air? Of course you would! The reason you would is because this isn’t just any horse… this is a million dollar race horse! (Madeira, 2006) Have you guessed it already? Yes, you are the million-dollar race horse! Why would you do any less for yourself? For the parents reading this, I know you want the best for your children and you know they learn through observation. Lead by example. Love yourself enough to treat yourself as you would your children so they can learn to do this for themselves. Our ability to love is infinite. I promise you, if you love yourself more you won’t be taking anything away from them. You’ll be giving them more than you can imagine.

    For some of you, the following will be a big ah-ha moment. There are three different philosophies of health.

    1. Mechanistic Philosophy: This is the one our culture is most familiar. The belief inherent in this philosophy is that living things are like complicated machines, composed of many parts lacking any intrinsic relationship to each other. 
    2. Holistic Philosophy: This is the one most familiar to Eastern cultures. This philosophy values the idea that living things should be viewed as wholes- not as collections of parts.  Functioning cannot be fully understood solely in terms of component parts.
    3. Vitalism Philosophy: The basic principle of this philosophy is that living things have an innate intelligence which animates, motivates, heals, coordinates and inspires them. (Glassey, 2010)

    Our culture’s medical model is based in the mechanistic philosophy. It is the most beneficial in emergency scenarios. If your kidney if failing or you’ve broken a bone, this is the approach best utilized. However, when faced with chronic illness, the modalities steeped in holism may fair better. And vitalistic philosophy can help us choose to add actions and traditions to be utilized whether we’re sick or well. There really isn’t necessarily one right answer. It is what is right for you right now. And, that may change too. Life and growth are a dynamic evolution.

    Directions for Creating Your Personal Health Plan:

    Once you’ve chosen your primary philosophy of health, you’ll develop your personal health wheel. Some examples of a health wheel are shown here along with a blank one you can print to create your own.duke-wheel-of-health2 wheel-of-life-assessment
    blank-self-care-wheel

    You’ll notice there is a center circle on this wheel.

    Out of your health philosophy, choose up to three traditions that support your philosophy.

    Some examples are: Acupuncture, Aromatherapy, Ayurveda, Biofeedback, Chinese Medicine, Chiropractic, Energy Medicine, Faith Healing, Feldenkrais Method, Functional Medicine, Gestalt Therapy, Herbalism, Homeopathy, Hydrotherapy, Hypnotherapy, Iridology, Kampo Medicine, Massage Therapy, Meditation, Naturopathic Medicine, Osteopathic Medicine, Polarity Therapy, Pranic Healing, Prayer, Qigong, Rebirthing, Traditional Medicine, or Yoga Therapy.

    Next you’ll choose facets of health that are important to you.

    The most common are physical, spiritual, recreational, professional, social, emotional, mental, financial, romantic, creative, relational, environmental, and family. Within each category you can get specific and detailed.You have the ability to know what area of your life needs your attention to reach health goals. Simply evaluate yourself on the wheel. There is an example wheel that is multi-colored with tick marks to help quantify the level of health achieved in that category. (Baker, 2013) What do you want your life to be?

    After you have chosen which areas to work on, you can decide what or who will help you with your action steps.

    You are not meant to do this alone. Find practitioners within that can walk with you along your journey. They will help hold you accountable while giving you the support you need.

    Get started right now:

    Print one of the sample wheels. When thoughts come to you about what you want for yourself, journal them or use a voice recorder on your phone. You’ll build upon this with time and allow the specifics to unfold.

    If you’d like support from me, don’t hesitate to reach out. Visit my website for more information on how to reach me. I can help you find a practitioner you are looking for or guide you through some choices. Lastly, I’ll leave you with a quote I like:

    “If you don’t design your own life plan, chances are you’ll fall into someone else’s plan. And guess what they have planned for you? Not much.” – Jim Rohn

    No matter where you are on your journey toward health, you can make choices today that will lead you where you want to go. Surround yourself with people who help you passionately move toward self-actualization!

     

    Works Cited

    Baker, B. (2013, September). Retrieved from http://www.startofhappiness.com/wheel-of-life-a-self-assessment-tool/

    Glassey, D. (2010, September). The Vitalistic Healing Model. Retrieved from Pathways to Family Wellness: http://pathwaystofamilywellness.org/Holistic-Healthcare/the-vitalistic-healing-model.html

    Madeira, J. (2006). Developing Your Personal Wellness Plan. Setting Things Straight (p. 1). Madeira Success Strategies.

    Duke University (2014). Retrieved from Duke Integrative Medicine: http://triadintegrativehealthcoaches.com/

    Unknown. (n.d.). Retrieved from Pinterest: https://www.pinterest.com/pin/11892386492434313/

    WHO. (1948). WHO definition of health. Retrieved from WHO International: http://www.who.int/about/definition/en/print.html

    Wikipedia. (2016, August). Holism Philosophy. Retrieved from https://en.wikipedia.org/wiki/Holism

    Wikipedia. (2016, June). Mechanism Philosophy. Retrieved from https://en.wikipedia.org/wiki/Mechanism_(philosophy)

  • Summer Camp Week 9: Boost Your Immunity!

    Summer Camp Week 9: Boost Your Immunity!

    This week at Summer Camp, we have an exciting guest post from one of our favorite local Chiropractors, Dr. Michele Gardner! Check out what Dr. Gardner has to share about optimizing immune health below.

    Summer is almost over which means school will be starting soon! There’s a funny thing that happens when children get together in large groups and have the added social stress of starting a new year. It seems to do with both stress-coping strategies and gut health. We now understand that stress affects our nervous system, which in turn alters immune function- especially when it is chronic. (Segerstrom, 2004) We also Dr. Gardner Quoteknow that a large percentage of our immune function resides in our gut. (Vighi, 2008) Each family essentially has its own ecosystem that gets challenged when encountering another that our immune system is unfamiliar with. (University of Utah, 2014) Fortunately, there are daily choices you can make to support general immune health, actions you can take for prevention during exposure to an illness or during a high stress time-period, and treatments you can use to ease your symptoms and possibly shorten their duration.

    For starters, I have never seen more stressed-out kids than those in school today. The level of academic and social demand placed on our children requires we teach them stress-coping strategies. Do you know what works for your child and your family? As parents, the pressure is just as great- in different ways. And if you’re a “big kid” – this applies to you too.

    Here’s my list of Top 10 Daily Choices to Support General Immune Health:

     

    1. Get adjusted by your family chiropractor. Adjustments not only boost immune function for hours afterward (Brennan, 1991), they increase relaxation and digestive health through the nervous system! (Yates, 1988) (Takeda)
    2. Consume high-quality, nutrient-dense food for a healthy gut. We have many knowledgeable people here in Flemington who can help you learn to make the best choices for you and your family. Just ask! We’ll help you get started by finding the right person for you. It can be simple too – no need to get overwhelmed. It can be all about adding in good stuff that crowds out what you don’t want. And, it can taste great so you don’t have to feel deprived. If you regularly eat at Basil Bandwagon’s Farm to Market Café, then you know I’m right!
    3. Find appropriate exercise. Did you know exercise immunology is a thing? Regular moderate exercise is shown to decrease risk of illness while over-training can have the opposite effect. (Gleeson, 2007)
    4. Get quality rest. Our bodies restore and regenerate while we sleep. The amount of sleep we require changes with age too. For most adults, seven to eight hours will suffice; teens and infants require more like ten to twelve! (Olson, 2015)
    5. Take quality, whole-foods supplements including vitamins and trace minerals tailored to your needs. Whether you need to establish/restore your gut health or counter the depleting effects of stress, supplementation can be instrumental in your health. The key is to first find out what your specific needs are, and that can often begin with bloods tests. There are certain supplements that are safe to use even if you don’t have a deficiency (essentially you’ll just eliminate the excess). But, there are others you want to take ONLY if you are deficient – especially fat-soluble vitamins (that means they get stored in your body). (Medicine Net, 1999) There are medical doctors with post-doctorate training in Functional Medicine or Integrative Medicine who have a more comprehensive understanding and testing capabilities. Again, we have many here in our community and neighboring counties.
    6. Learn to reduce stress. We’ve already established that our community has a high level of stress, and chronic stress affects our immune function. Help yourself and your family by cultivating stress-coping strategies. We aren’t going to eliminate the stress in our lives so we’d better adapt! And, for the love of Pete, don’t add this to your already overloaded to-do list and become the health “Nazi” in your family! These are strategies that develop over time, organically, and from self-love! Surround yourself with practitioners from traditions that make sense to you, who can guide you along this journey. Ask and we’ll help you find your:
      • Family Chiropractor
      • Community Acupuncturist
      • Aromatherapist
      • Massage Therapist
      • Yoga Instructor
      • Family Gestalt Therapist
      • Tai Chi or Qigong Instructor
      • Ayurvedic Practitioner
      • Minister
      • Energy Medicine Practitioner
      • Herbalist
      • Homeopath
      • Personal Trainer
      • Meditation Guru
      • Art Therapist
      • Hypnotherapist

       

    7. Make sure the humidity in your home stays close to 50%. In cold air our mucous membranes (lining of your respiratory tract) get dried out, which can lower our body’s defense to illness. Their job is to trap those pesky bacteria or viruses we don’t want so we can sneeze or cough them out. (Mercola, 2014)
    8. Play outdoors. Good ol’sunshine and fresh air! If you’ve had a recent physical, then your medical doctor has probably checked your vitamin D level. Direct sun exposure for 15 minutes without sunblock is still the best way to allow your body to absorb vitamin D. (Vitamin D Council)
    9. Hydrate on a cellular level. Those are fancy words for drinking water. Not just any old water, though. pH balance and mineral balance have an effect on cell uptake of water and hydration appears to be linked with immune function that starts in our saliva. (Adams) If you’ve got good well water- fantastic! If not, research options for quality filtration and consider electrolyte supplementation when appropriate. I like to avoid bottled water when possible, but there are bottled waters that provide trace minerals and a healthy pH.
    10. Laugh! Why does Snoop Dogg use an umbrella? For Drizzle! But, seriously, laughter is the best medicine. Laughter will reduce the stress response in your body, boost your immune system, relieve pain, and improve your mood. (Mayo Clinic, 2016) I hear we have some new comedy acts coming up here in Flemington…

     

    What actions can you take for prevention during exposure to an illness or during a time-period of high stress?

     

    Take all the above and add a few immune boosting tweaks:

     

          • Ask your family chiropractor if it is appropriate to increase your care during this time. If you’ve been under a Wellness Care Plan it might be time to return to a Condition Based or Corrective Care schedule. If you haven’t been under care, now is as good a time as any to start.
          • Vitamin C, Zinc (supplements/throat sprays/lozenges), Monolaurin (an anti-viral supplement from coconut), and Olive Leaf Extract are among the supplements I’ll use. There are many, many more: Echinacea, goldenseal, elderberry, and so on. The best people to ask are the staff at Basil Bandwagon!
          • Hydrogen peroxide rinse for your ears; especially if you notice your ears are itchy.
          • Keep your sinuses hydrated with a natural saline spray.
          • Focus on Gut health! Certain foods will suppress digestive health while others will support it: Check out this article. (Palevsky, 2006)
          • Essential Oils – almost all are anti-viral and anti-bacterial. Ask me for resources to practitioners who can teach you all about their many benefits. You can even diffuse them in your home or work place. (Pattnaik, 1996)
          • Rest! Remember you are a human Being, Not a human Doing.

     

    Last but not least, what to do to reduce your symptoms and shorten their duration:

     

      • Safely increase your supplements at the onset of your symptoms.
      • Ask for herbal remedies and treatments from your community acupuncturist, herbalist, ayurvedic practitioner, or naturopath.
      • Utilize homeopathy – while available at Basil Bandwagon, working with a practitioner to prescribe a remedy specific to you can be more potent than using blends or trying to guess yourself.
      • Rest!!!  Really!!!  Stay Home!!! Not only will you help yourself recover quicker, you’ll be taking care of your community by not sharing whatever it is with everyone else.

    There you have it, my friends! With a clear nervous system, quality nutrition, rest, recreation, exercise and hydration, you can achieve greater heights in your health. If you do start expressing symptoms, support your body to do what it knows how to do via your immune system and you’ll be well in no time. Snuggle on the couch and watch your favorite comedy shows while someone pampers you. And, if you don’t have someone to pamper you, call me – I’ll grab a healthy soup from Basil Bandwagon and bring you a care package fit for an Olympic Champion!

    chiropractor, flemington, flemington nj, hunterdon county

     

    Dr. Michele Gardner is a Holistic Chiropractor whose focus is on wellness and preventative care for families and individuals facing physical, mental and emotional issues.  She specializes in prenatal care and pediatrics.  Her passion is to educate and inspire everyone to achieve the best possible health without drugs or surgery.  Gardner Family Chiropractic is located in the Old Egg Auction complex at 84 Park Avenue, Suite G105 in Flemington,www.drmichelegardner.com, 908-782-7470, gfctasks@gmail.com.

     

    References:

    Adams, W. e. (n.d.). Immune Function: Basic Considerations of Exercise and Hydration. Retrieved August 15, 2016, from Korey Stringer Institute: University of Connecticut: http://ksi.uconn.edu/wp-content/uploads/sites/1222/2015/04/Immune-Function-and-Hydration.pdf

    Brennan, e. a. (1991). Enhanced phagocytic cell respiratory bursts induced by spinal manipulation: Potential Role of Substance P. Journal of Manipulative & Physiological Therapeutics , 399-400.

    Gleeson, M. (2007). Immune function in sport and exercise. Journal of Applied Physiology , 693-699.

    Mayo Clinic. (2016, April 21). Healthy Lifestyle: Stress Management. Retrieved August 15, 2016, from Mayo Clinic: http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456?pg=1

    Medicine Net. (1999, October 14). water soluble vitamins vs fat soluble vitamins article. Retrieved August 14, 2016, from Medicine Net: http://www.medicinenet.com/script/main/art.asp?articlekey=10736

    Mercola. (2014, January 13). Effects of Low Humidity on Health. Retrieved August 15, 2016, from Mercola.com: http://articles.mercola.com/sites/articles/archive/2014/01/13/low-humidity-health-effects.aspx

    Olson, E. (2015, June 9). Expert Answers on Insomnia. Retrieved August 14, 2016, from Mayo Clinic: http://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757

    Palevsky, L. (2006, December 1). A Holistic Perspective on the Digestive System of Infants and Children. Retrieved August 15, 2016, from ICPA: http://icpa4kids.org/Wellness-Articles/a-holistic-perspective-on-the-digestive-system-of-infants-and-children.html

    Pattnaik, S. e. (1996). Antibacterial and antifungal activity of ten essential oils in vitro. Microbios , 237-46.

    Segerstrom, S. C. (2004). Psychological Stress and the Human Immune System: A Meta-Analytic Study of 30 Years of Inquiry. Psychological Bulletin , abstract conclusion.

    Takeda, Y. e. Long Term Remission and Alleviation of Symptoms in Allergy and Crohn’s Disease Patients Following Spinal Adjustment for Reduction of Vertebral Subluxations. Journal of Vertebral Subluxation Research , 4 (4), 1.

    University of Utah. (2014, August 15). Your Changing Microbiome. Retrieved August 14, 2016, from Learn.Genetics. Genetic Science Learning Center.: http://learn.genetics.utah.edu/content/microbiome/changing/

    Vighi, G. e. (2008). Allergy and the gastrointestinal system. Clinical and Experimental Immunology , abstract.

    Vitamin D Council. (n.d.). How do I get the vitamin D my body needs? Retrieved August 15, 2016, from Vitamin D Council: http://www.vitamindcouncil.org/about-vitamin-d/how-do-i-get-the-vitamin-d-my-body-needs/

    Yates, e. a. (1988). Effects of chiropractic treatment on blood pressure and anxiety: a randomized, controlled trial. Journal of Manipulative & Physiological Therapeutics , 484-488.

  • Medicinal Herbs and Supplements

    Medicinal Herbs and Supplements

    Evidence-based herbal and vitamin supplementation is an achievable reality in our 21st century world. Finding quality herbs and supplements, as well as high-quality information about them, requires experience in the marketplace of natural substances. This is what we bring to the consumer’s table: decades of research into herbal medicine as well long experience working with the finest natural supplement manufacturers in the world.

    There can be a ten-fold difference in the cost of raw materials for good-quality herbs and supplements versus poor quality. Knowing and trusting your herb and vitamin seller is paramount in a world where bargains are everywhere, but information about sourcing can be scarce.

    Taking a degree of responsibility, however small, for one’s own health, is empowering. In addition to exercise, relaxation techniques, and dietary adjustment, herbs and supplements are powerful allies for those seeking optimum health.

  • An Alternative Do-it-all Oil

    An Alternative Do-it-all Oil

    Everyone seems to be either using coconut oil and loving it or discovering it for the first time. It can be used for almost anything: anti-fungal, moisturizer, conditioner, mouthwash, etc. But what if you have an allergy to it? This is a question we get at the store all the time, and we have an easy answer for you—olive oil.

    Olive oil is known for its heart healthy fats and antioxidants. These same qualities make olive oil  perfect for your skin.

    • Olive oil is full of sterols that act as an anti-inflammatory. This makes it a good choice for dry, itchy skin.
    • It’s an excellent make-up remover. Its smooth emollient texture lifts away makeup and leave the skin soft. It doesn’t clog pores, so it’s great for acne-prone skin.
    • Add finely ground sea salt and you have a gentle scrub for your whole body.
    • Warm olive oil and apply it to your hair for a deep conditioning treatment. Leave on as long as you feel comfortable and shampoo out. Wait until you see the shine!
    • Anti-fungal properties make this perfect for a scalp treatment and for other fungal issues on the skin. It contains Oleuropein which stimulates your immune response to Candida and other infections.
    • Oil pulling uses oil as a mouthwash to pull toxins from your system and improve dental health. While sesame oil is common in the Ayurvedic tradition, many turn to coconut oil for this. Olive oil is a worhty substitute for this practice.

    Next time you see an article or post about the miracles of coconut oil, try olive oil instead. You likely have it in your pantry anyway, and you’ll love the results.