Natural Tick Repellant That Actually Works!

Following an unseasonably warm winter, ticks are more prevalent than ever this spring. We read about the health benefits of spending time outdoors one minute and then see on the news that each time we step outside, we risk infection with a deadly disease. Sure, spraying our lawns, bodies, and pets with chemicals can keep these pests at bay, but are there options that are safer for ourselves and the planet…that actually work?

As an avid hiker and self proclaimed health freak who avoids toxic chemicals like DEET (which has been shown to be neurodegenerative and harmful to wildlife), I’ve done a bit of experimenting and here’s a blend of essential oil I’ve found that works well:

Natural Bug and Tick Repellent 

Ingredients:

• 100 drops Rose Geranium oil (this is most important oil for deterring ticks, it’s a non negotiable in the blend and can also be applied to pet collars to keep ticks away!)
• 20 drops tea tree oil
• 20 drops rosemary oil
• 2 oz vodka or distilled water

Instructions:

Combine all into a small glass spray bottle (available at health food stores) and shake each time before applying liberally to clothing.

In place of or in addition to tea tree and rosemary, you could use citronella, lemon eucalyptus, or lavender. I advise purchasing rose geranium and then adding two to three of the other oils that you may have on hand.

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After you’ve enjoyed some Vitamin N(ature), use a sticky lint roller (or wide tape) over your clothes and wash your hair to ensure removal of any unwanted hitchhikers. It’s also advisable to check young children for ticks daily.

Follow these tips to keep your family healthy while enjoying all that the great outdoors have to offer!

 

 

Apple Cider Vinegar Recipes to Improve your Gut

Apple Cider Vinegar is a common household vinegar that just might alleviate symptoms of many of your health ailments.

From inflammation to yeast overgrowth to digestion,  you can look to your bottle of Apple Cider Vinegar for relief!

Apple cider vinegar can kill yeast and candida, improve and stimulate digestion, balance blood sugar levels, reduce inflammation in the body, and more! Apple Cider Vinegar is made from fermented apples and a yeast activator. Organic apple cider vinegar is inexpensive and can be found in almost all stores, but you can also make your own by clicking this link: here!

Although Apple Cider Vinegar may have a sour bitter smell and taste, these few suggestions can help you enjoy apple cider vinegar in your diet.

1. Use it in Salad Dressing: 1:3 ratio of Apple Cider Vinegar to Oil, add in mustard, fresh herbs, garlic, or citrus to diversify flavors!
2. Immune Booster Shot! (Think fire-cider) Combine garlic, horseradish, fresh grated ginger root, onion, lemon zest & juice in a jar and cover all ingredients with ACV. Cover jar with lid and set for a few weeks. When ready to drink, strain out liquid and take a shot whenever you feel like you need an immune boost.
3. Hot Apple Cider Vinegar Tea. Combine ACV 1-2 TBSP, cinnamion, cloves, cardamom, ginger, clove or any of your favorite herbs together. Add in maple syrup or honey to sweeten and boil together to combine flavors. Serve hot.
4. Morning Elixir. In a small glass, combine ACV, sea salt, lemon juice and water. Drink in one gulp! This will wake you up faster than a shot of espresso!
5. ACV in Water. Maybe for the more seasoned ACV drinker, just take a teaspoonful amount of vinegar into a glass of water to stimulate digestion before meals.

Looking for a Book Club? Join Today!

The Women’s Wellness third Book Club will be meeting at Hollenbach Family Chiropractic this Thursday, February 9th at 7PM.

We still have 3 Books of this month’s read available in the office – pick up a copy and start reading!

The club is hosted by Dr. Jacinda Hover D.C., a women’s health advocate and our female associate Chiropractor at Hollenbach Family Chiropractic. The book club’s mission is to bring like minded women together in the community to read and discuss health related literature.

This months book is called, “The New Psycho Cybernetics and Self Fulfillment” by Maxwell Maltz, MD FICS.

With over 30 million copies sold since its original publication in 1960, Psycho-Cybernetics has been used by athletes, entrepreneurs, college students, and many others, to achieve life-changing goals–from losing weight to dramatically increasing their income–finding that success is not only possible but remarkably simple. Now updated to include present-day anecdotes and current personalities, The New Psycho-Cybernetics remains true to Dr. Maltz’s promise:“If you can remember, worry, or tie your shoe, you can succeed with Psycho-Cybernetics!”

 Please call, email or stop in to RSVP and join our book club!

info@hollenbachfamilychiropractic.com

(973) 236-0400

Light Refreshments will be provided.

Valentine’s Day Massage Special

 

 

“Superfoods: How to Easily Incorporate Them into your Diet”

A common term thrown around today is ‘superfoods’. What IS a superfood? Do you have to be a hardcore health nut in order to eat them? No way!  Superfoods are nutrient-rich foods that are considered to be especially beneficial for health and well-being.

Join Certified Health Coach, Laura Deutsch  Thursday, February 16th at 11:30 AM at the Whole Foods Madison store for this February’s lunch and learn on Superfoods. She will discuss various superfoods, and how to seamlessly incorporate them into your diet for you and your family. Laura will show you how easy it is to include superfoods into your already existing recipes, without compromising the taste of the food.

Learn how to “health up” your food in no time!

Laura Deutsch is a health coach and busy Mom. Laura created Instill Health and amazing resource for those who want to create and maintain a life of optimal health and wellness for their families. She offers one-on-one coaching, online programs, and speaking engagements along with a blog that includes great resources and fabulous recipes.

To learn more about Laura and Instill Health, Click the link to her website below:

Recent Blog Posts

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Complimentary lunch will be served by Whole Foods market. Children are welcome! “Lunch & Learns” are held monthly at Whole Foods Market with a variety of health care practitioners offering informative talks on numerous health related topics. For more information, or to register call Ellen Fishel of Hollenbach Family Chiropractic at 973-236-0400 or email info@hollenbachfamilychiropractic.com.

Common Sense Cleansing

This time of year, you’ve probably heard about cleansing or detoxification programs. There are many options out there, from juice cleanses, to supplements, to whole foods programs. You may have also heard the body naturally detoxifies, so these programs are a waste of time and money. There is so much conflicting information out there; my goal to provide you with information to help you decide if you may benefit from a detoxification program.

A cleanse is kind of like an oil change for your body. The goal is to give your organs a rest so they are more efficient and last longer.

Detoxification is the process of removing and metabolizing unwanted chemical compounds (toxins) that can disrupt normal body function. These toxins may be the byproducts of metabolic processes (endotoxins) or may come from our environment, such as air pollutants and pesticides (exotoxins).  Diminished detoxification (or toxic overload) causes cellular damage resulting in decreased functioning of the immune, nervous, and endocrine systems. 

Detoxification occurs primarily in the liver. There are two phases of detoxification.

1.  Toxins are broken down into highly reactive intermediates called free radicals. These sneaky little devils damage protein and fats if not kept in check by antioxidants. Phase I detoxification may be inhibited by liver disease, alcohol consumption, prescription drugs, fasting, and certain nutrient deficiencies. It is enhanced by antioxidants such as glutathione, vitamin C, vitamin E, selenium, carotenoids, magnesium, zinc, and copper.
2. Reactive intermediates are converted into water or fat soluble substances and sent out for elimination via urine, sweat, or feces. Phase II detoxification may be impaired by low dietary protein intake and NSAIDs. If inhibited, there is a higher likelihood of damage by the the reactive intermediates produced in the first step. It is enhanced by amino acids, which are the building blocks of protein. 

Detoxification also depends on kidney, gall bladder, GI, lung, and lymphatic system functioning.

Symptoms of Toxic Overload:

• fatigue/difficulty sleepin
• reduced mental clarity/depression
• headache
• food cravings and weight gain
• bloating/constipation/gas
• low libido
• frequent infection/illness
• allergies
• skin rashes, dandruff, dry skin
• arthritis
• chronic pain
• thyroid disease
• irregular menses/infertility

Detoxification Regime:

1. Diet: Elimination of common food allergens listed below, which cause problems with digestion and elimination. Focus on veggies while limiting legumes and grains like rice and quinoa to 1/2 cup per serving. Include lean protein (like wild caught fish, poultry, and pea/rice protein powder) and healthy fats (such olive oil, flaxseeds, almonds, and walnuts).

• Gluten containing grains such as wheat, rye, barley, and oats
• Soy
• Dairy
• Citrus fruits
• Sugar and artificially sweetened foods
• Red meats
• Caffeine and alcohol

2. Supplements

• Psyllium fiber– helps to bind endotoxins
• Antioxidants– prevent damage from reactive intermediates
• Milk thistle/other liver mover- contains silymarin which inhibits liver damage and stimulates new liver cell formation

3. Lymph system support with a lymphatic massage

4. Skin support via dry skin brushing or a sauna

5. Exercise: brisk walking 30-45 min 4 days per week. Do not begin strenuous exercise such as weight lifting during a cleanse.

Post detox: Re-introduce one food from the “no-no” list at a time every 2 days and note how you feel. If you notice any symptoms such as bloating, fatigue, or headache, you may have a sensitivity to that food and it’s best avoided.

I hope this helps to clarify what a detoxification program should include and why! Cleansing can take a lot of willpower, so consider doing it with a buddy/ group and look for a 2-3 week period on your schedule without any trips, weddings, or holidays. Good luck and happy cleansing!

Yoga Workshop: Anatomy and Movement

Join Dr. Jacinda Hover D.C. of Hollenbach Family Chiropractic and Ellen Fishel 200 HR RYT for a 1.5 hour Yoga workshop on Anatomy, Alignment and Movement at South Street Yoga & Nutrition. This workshop, taking place on Saturday, January 21st at 3pm, is geared for all levels. In the workshop, Dr. Jacinda will incorporate her knowledge of anatomy and structural alignment with Ellen’s knowledge of yoga to empower your practice. This Workshop will give you a deeper understanding of the anatomical structure and physiology of yoga asanas, alignment and movement of the body. Expect hands on assists, and working in small groups to analyze alignment and anatomy.

45 Minute Vinyasa Flow after interactive structural anatomy lesson.

Space is limited!

 

Sign up today.

Click to Sign up!

“Strive to Thrive: Strategies to become a “Goal-Getter” in the New Year”

Join Ilissa Nico LCSW on Thursday, January 19th at 11:30AM at Whole Foods Market as she presents a discussion on Goal Setting for the New Year.

During this informative event sponsored by Hollenbach Family Chiropractic, Ilissa will provide a framework for planning and goal setting in the New Year. Many of us start off the New Year with great intentions around goal setting; however, somehow our efforts and direction fizzle as the months carry on. Learn how to avoid these pitfalls and set goals that will bring attention to what you want– presently and in the future. This presentation will provide you with strategies and tips to set and achieve your goals in a meaningful and encouraging way. You will learn how to set smarter goals, boost your self-esteem, remain accountable, and make small lifestyle changes that will reap amazing rewards.

Ilissa Nico is a Licensed Clinical Social Worker (LCSW) with a private practice in Chatham, NJ. She provides counseling services to adolescents and adults. Ilissa Nico works with individuals, couples, and families to help them understand how to rbeak down barriers, become their best selves, and make meaningful transformations.

In addition to the clinical work Ilissa performs, she also is passionate about teaching and training. She is an adjunct professor at Montclair State University in the Child Advocacy Department’s graduate program. She also serves as a consultant trainer for the state of New Jersey.

 

To learn more about Ilissa, Click the link to her website below:www.ilissanicotherapistnj.com/about

Post Holiday Recovery

In my pre-holiday blog I wrote about herbs which aid digestion, especially during times of indulgence.  If you have any food sensitivities to which you were exposed, there are several things you can do to help your body recover faster.  Even if you do not experience food intolerances, many of us may be feeling a plump or tired after the weekend. To combat these feelings, there are a few things you can do to help start feeling better…

1.  Stay hydrated- Staying hydrated helps the body flush out toxins via the urine. Try starting your day out with 32 ounces of warm lemon water.
2. Stay regular- Sometimes we don’t get as much fiber as we should during the holidays, if you find yourself a bit backed up, try an abdominal massage with castor oil. Start at your lower right abdomen and work up towards the ribs, continuing in an upside down “U” shape. This is a much gentler way of getting the benefits of castor oil than taking it orally. It’s absorbed through the skin into the lymph system, stimulating peristalsis (muscle contractions in the intestines which move things along) by reducing inflammation and promoting circulation.
3. Detox- There are so many herbs, vitamins, and minerals which help enhance the body’s detoxification pathways that I’ll dedicate a blog to them in the future. For now, I’d like to mention an Ayurvedic (traditional Indian medicine) herb that is safe to take long term. Triphala is a combination of three herbs which help tonify the digestive system. It can be found at most health food stores.

Try out some of the above techniques and have a very Happy New Year! Stay tuned for more information about detoxing in a future post 🙂

Feeling fa-la-la full? Try these herbs to stay Jolly this Holiday Season

It’s beginning to look a lot like Christmas! Between figgy pudding, eggnog, hot cocoa, and christmas cookies, we’re probably all overindulging a little bit this year..and that’s ok. It’s the most wonderful time of the year and I firmly believe in enjoying the merriment of the season without feeling guilty about it! That being said, feeling bloated or fatigued doesn’t make anyone feel jolly, so I’d like to share a few tips for how to help your body recover after your holiday meal or party.

A lot of the yummy treats we’re enjoying this time of year are calorie rich but nutrient poor.  In order to feel like you’re not depriving yourself, focus on adding the good stuff (like veggies, lean meats, and healthy fats) into your diet rather than subtracting the treats. Make sure you have a healthy breakfast like eggs with a big handful of wilted spinach or kale and avocado. If you know you won’t be able to say no to Mom’s ribbon cookies on Christmas, try to make your other meals lower carbohydrate.

Sometimes, though, your Christmas  starts with monkey bread (a Hover tradition) and  ends with baked Alaska, with sauerbraten and noodles in between. Carbs galore, and not a ton of fiber. For some, this is a recipe for bloating or indigestion.

To combat this, there are several herbs that can help:

1.  Ginger– Taken before a meal, ginger helps decrease indigestion by increasing the speed of gastric emptying. A recent study demonstrated that 2 grams of ground ginger daily helped decrease blood sugar by 12%..so it’s ideal to take before a carb heavy meal! My favorite way to enjoy ginger is as a tea.
2. Peppermint- Taken after a meal, peppermint provides gas relief by relaxing the muscles of the intestines. Place a few drops of the essential oil in water to alleviate upset stomach and indigestion.
3. Fennel- Fennel stimulates the
   production of digestive enzymes which break up foods for absorption. You may have seen fennel seeds at Indian restaurants for this reason…it also freshens breath, is anti-flatulent, and alleviates constipation.

So go ahead, enjoy the holiday season, and if you find yourself feeling uncomfortably full, try some of these natural remedies to help you feel better!