Settle Into Fall With These 5 Pumpkin Recipes

Pumpkin Dip

By Cassie McCully
I don't know about you, but my love affair with pumpkin treats lasts long after the pumpkin patch closes and the jack-o-lanterns get tossed.  Whether you buy canned pumpkin from the store or you were on top of your game and canned your own pumpkin this year, incorporating pumpkin into recipes is festive and healthy, too!

Here's a few healthy ideas that will make eating pumpkin a pleasure...

Pumpkin Bread in a Bowl

Pumpkin-Leek Soup

Pumpkin Ravioli

Pumpkin Smoothie

Each of these is making me more and more hungry for lunch.  You, too?

Do you have any go-to pumpkin recipes that you want to share?
Please do in the comments! 

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Corn Maze Giveaway Winner Announced!

Thanks to those who have taken part in the Corn Maze Giveaway.  According to Random.org, the winner of the Kruger Farms package, complete with two tickets to the corn maze, two pumpkins (25lbs. or less), two plain caramel apples, and two ears of corn, is... 

Kristian Sharratt said...

Hello! I have liked your page on facebook, as well as linked your page on facebook!

October 11, 2011 10:28 AM

Congrats, Kristian!  Please email me your email address at

cbmccully(at)hotmail(dot)come and I'll get your certificate sent over to you!

Thanks, Cassie

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Six Secrets to a Strong Immune System

Do you get more than two colds or bouts of the flu per year? If so, it may be a sign of a weakened immune system. Follow these six secrets to build your immune system this season.

1. Exercise--Any exercise is better than no exercise. Think of the ways you can get moving throughout your day, the times when you can stand instead of sit and how you can find enjoyment in being active, regularly.  Did you know that walking is one of the most effective exercises?  Think of walking like an invigorating massage for every cell of your body.
2. Multi-Vitamin--Preferably one with aloe vera juice.  Studies have shown that the absorption of necessary vitamins C and E is significantly increased when taken in conjunction with an aloe supplement.  I prefer a liquid, organic multi-vitamin that includes aloe vera juice, such as the one we carry at our office. Drop by for a free tasting sample. 
3. Chiropractic Immunity Adjustment--Subluxations are subtle misalignments in the spinal column that put pressure on the exiting spinal nerves that run the organs and systems of the body, such as the immune system. Subluxations may be caused by falls, sleeping funny, bad lifting or bad posture such as prolonged computer/desk work. Subluxations increase the stress hormone cortisol in the body. Stress may tax the body and decrease immunity. Research suggests a link between a specific chiropractic adjustment of the upper cervical spine that may boost white blood cell count up to 300% and give a powerful punch to fight infection. Schedule a time for a free consultation to see if chiropractic is right for you.
4. Water--Is 8 glasses a day the right amount for you? It turns out that that amount is for someone who is truly dehydrated. For those who stay fairly well hydrated, aim for 4 to 5 glasses a day of filtered water.
5. Sleep--Most people require 7 to 9 hours of sleep daily.  A good way to measure your sleep needs are to spend a weekend or even better, a week, allowing yourself to wake uninterrupted.  After you've caught up on sleep-debt, you may see a pattern in the hours your body wants to spend sleeping.
6. Managing stress--In the office, I teach a FREE Championing Stress class*.  One tip we talk about in the class is pacing.  It may seem obvious, but the task of pacing is often overlooked.  Pacing means that if you know you have a big project coming up such as a wedding or large work/school project, you may want to postpone other non-essential tasks for later. *The next Championing Stress class will be taught 12/12 and includes lunch on me if you RSVP to (360)823-2225 while seats are still available.  Reserve a spot for yourself and a friend. 

I often get other questions on the topic of immunity. What about anti-bacterial soap, and should I wipe surfaces down with anti-bacterial wipes?  Also, do pets help or are they detrimental to immunity (and allergies for that matter)? Look for our upcoming blog posts to get answers to these important questions. Be sure you are a follower to this blog so you will know when those posts are available.

Best in health, naturally,

Dr. Marc

 'Giveaway!  Free Tickets to Sauvie Island's Corn Maze' happening now!

References:
Vinson, JA. Effect of Aloe Vera preparations on the human bioavailability of vitamins C and E.  Phytomedicine 2006; 12(10):760-765
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GIVEAWAY: Tickets to Sauvie Island's Corn Maze!

The leaves are turning and the temperature is dropping here in the great Northwest! Bothered by the rain, already?  Well, Dr. Marc and 'Life, Naturally' is offering YOU, the readers, a chance at tickets to Kruger Farms to enjoy a fall outing, complete with two tickets to the corn maze, two pumpkins (25lbs. or less), two plain caramel apples, and two ears of corn. 

An amazing deal, right?

There are three ways to enter the drawing for this
fantastic giveaway:

1) Become a follower of this blog by clicking the 'join this site' button and leave a comment here saying you've done so.
2) 'Like' Davis Family Chiropractic on Facebook and leave a comment here saying you've done so.
3) Link this giveaway on your facebook page for others to hear about and leave a comment here saying you've done so.

Easy, right?

Giveaway closes Wednesday, Oct. 12 11:59pm. 

Winners announced Thursday morning.  Stay tuned!

If 'Life, Naturally' hits 50 followers,

we'll double the offer and two sets of tickets will be given away!

Thanks for helping 'Life, Naturally' grow it's readership.

There's more fun in store!

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Why Your Desk Job May Be Hurting You

The American workforce and the way that it operates across the country has changed incredibly over the last four to five decades.  Fifty years ago, laboring on a farm or in a factory was a common way to make ends meet.  Jump ahead thirty years and insert the web.  Today, a vast majority of Americans spend the better part of their work day at a desk staring into a computer screen, and when we aren't working, we social network, apply for jobs, search recipes, rent movies and do our banking all while sitting and staring into a computer screen.

DANGEROUS DESK WORK

An interesting study done by Pennington, the nation's leading obesity research center, studied individuals who exercised regularly and have a desk job, with individuals who don't exercise regularly but who do work that requires movement.  The results are probably not what you think.

Peter Katzmarzyk, Ph.D., of Pennington states that individuals who exercise regularly but who spend the better part of their day sitting at a desk, are most likely not leading the overall active life that they assumed.  Katzmarzyk's colleague Marc Hamilton, Ph.D., agrees.  "People tend to view physical activity on a single continuum," he says. "On the far side, you have a person who exercises a lot; on the other, a person who doesn't exercise at all. However, they're not necessarily polar opposites."

The article 'Why Sitting all day is slowly killing you' explains this effectively:

"In a 2007 report, University of Missouri scientists said that people with the highest levels of nonexercise activity (but little to no actual "exercise") burned significantly more calories a week than those who ran 35 miles a week but accumulated only a moderate amount of nonexercise activity.

For instance, a "standing" worker—say, a sales clerk at a Banana Republic store—burns about 1,500 calories while on the job; a person behind a desk might expend roughly 1,000 calories. That goes a long way in explaining why people gain 16 pounds, on average, within 8 months of starting sedentary office work, according to a study from the University of North Carolina at Wilmington."

Interesting, right?  Worse than weight gain, are the risk factors associated with prolonged sitting.

DANGERS ATTRIBUTED TO PROLONGED SITTING:

• Higher risk of heart disease
• Higher diabetes risk--less steps raises insulin levels
• Back, spine, hip and shoulder pain
• Posture changes due to the body adapting to the position in which it spends the most time
• Weakening of muscles as the body adapts to the sitting position and uses less muscles to contract movement

So what can be done to lower these risks if your work involves desk work?  Add as much physical activity to your day as possible.  The little things add up.

• Park at the back of the lot
• Take the stairs to your office floor
• Stand while on the phone
• Walk to lunch
• Stretch throughout the day 

Other ways to increase your "non-exercise" regimen:

• Yard Work--the leaves are falling...
• Take the kids to the park
• Clean house
• Playing catch with the dog or kids

What do you do to keep active during your day?

Best in health, naturally,

Dr. Marc

Want to read more on the risk of heart disease and chronic pains related to prolonged sitting?  Read more of  'Why sitting all day is slowly killing you' on MSNBC.

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FREE backpack Safety Checks in the Office Now!

We look forward to seeing you, 

Davis Family Chiropractic, PLLC

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