Sit Less       

How many hours are you glued to a chair or stuck in front of a computer each day? The average American sits upward of 12-hours a day with little movement. Sitting too much causes disc herniations and overstretches ligaments that provide support. Make a goal to stand and move every 45-50 minutes to undue what sitting is doing to your lower back. Walking for 10-minutes, climbing a few flights of stairs or perform some gentle backward extension at your desk. Use your smart phone to set a timer as a reminder.

Strengthen and Stabilize

Flexible joints and muscles can help relieve pain, but without strength and stability, healthy alignment will be a challenge. Especially helpful for lower back pain are movements that build stability in the abdominal core, which plays a vital role in holding the lower back in place. Core stability exercises will improve your posture, heal your back and tighten your tummy!

Sleep and Heal

Exercise will no doubt be a part of your recovery from back pain. As you exercise you will rebuild new muscle and tissue. Sleep is a vital part of the recovery process and even more important as you heal. Make sure to get 7-9 hours of sleep each night to reduce stress hormone production, and enable growth hormone to repair connective tissue.

Stress Less      

Meditation can help you modulate pain. Meditate or practice deep breathing techniques to lower stress hormones, which can help decrease pain and muscle tension. A 10-minute mid-day meditation is an effective intervention for those who suffer with chronic pain. Focus on one word or image that brings you joy or comfort.

Natural NSAIDs         

Maintain an anti-inflammatory diet, which is optimal for healing.  Incorporate ginger and turmeric, which have been proven to decrease pain. Make a fresh pot of Paleo bone broth, which will provide the essential nutrients vital for healing connective tissue such as ligaments, disk and cartilage. Prepare a nightly cup of ginger tea with a pinch of turmeric. This will aid in healing your gut as well as your joints!

For more on back health, click here for Dr. Joe’s great videos!

Fear of “Oldtimer’s”?

Last week when I was hanging out with Sarah Chun, my cool 83 years young mom, she confided in me that the #1 fear she has right now is that she may be losing her mind- she used the word Alzheimer’s!

Wait, she actually she pronounced it “Oldtimer’s” with a Korean accent, but I knew exactly what she was talking about!

Now my mother is in good health- she eats well, laughs daily watching her Korean drama shows and gets her exercise by dancing around to K-Pop. But she does have her forgetful moments of not remembering little things here and there which frustrates her terribly. Anyone who has a parent over 75 years old understands these little mishaps.

I reassured and calmed her down, told her that yes, she does have some memory issues-  but definitely not Alzheimer’s disease (AD), what is now called Type 3 Diabetes!

Having me as a daughter has some awesome perks- for years I have been advising her what she can do to stay young and rev up her brainpower but this time, she was ready to listen and follow through.

Her fears of losing her mind are the same as all of our fears, so I decided to post an article on the recommendations I gave to my mother that can help you or your family members as well.

I created a personalized step-by-step lifestyle program for her:

  • Increased her protein intake and replaced her white rice (Korean staple) for sweet potatoes, brown rice and quinoa,
  • Scheduled her night ritual so she can sleep longer and deeper hours,
  • Added some of the same brain boosting supplements I take daily to improve her memory and cognitive function
  • Eliminated all inflammatory causing foods such as sugar, dairy, gluten and yeast
  • Recommended a neck massage weekly to increase blood flow to her brain and open up her lymphatic system.

I expressed to her that we will get her mind and brain sparking in no time and that she will be with us fully functioning for a very long time. I reminded her that her own mother lived 104 years!

Then a few days ago, CNN came out with this very interesting article about reversing dementia, AD and improving the brain. What perfect timing!

The article was based on Dr. Dale Bredesen’s recent study (from my alma mater), at UCLA’s Mary S. Easton Center for Alzheimer’s Disease Research and it went over much of the same information I gave to my mother.

I added my own recommendations to Dr. Dale’s study and created the:

 9 Key Strategies to Prevent Dementia and early Alzheimer’s Disease:

  1. Reduce simple carbohydrates, starchy vegetables and gluten grains to reduce “leaky brain” and brain inflammation
  1. Take a daily dose of Vitamin D to modulate and improve immunity
  1. Increase your circulation and sweating mechanism by exercising vigorously, dry brushing, sitting in an infrared sauna, and hot & cold baths or showers. This will reduce toxins from deposited into the brain and cleansing them out of the body.
  1. Add polyphenols to your supplement regimen. These super antioxidants will stop oxidation and damage to DNA and nerve tissue that can lead to premature aging and brain deterioration. My favorites polyphenols include EGCg (decaffeinated), Resveratrol, and power greens!
  1. Reverse dementia and rejuvenate the brain by taking these phospholipids and essential fatty acid supplements for life: GPC (glycerophosphocholine), Phosphatidyl Serine and DHA (docosahexaenoic acid). Also eat more healthy fats at every meal (olive, avocado, ghee, walnut, coconut)!
  1. Wait to go to sleep at least 3 hours after dinner and fast (no food, water is fine) for 12 hours between dinner and your next meal- this may help breakdown the amyloid beta proteins that build up in the brain found in Alzheimer patients. D
  1. Eat more probiotics, prebiotics (fibrous veggies), and fermented foods like kimchi (my fav!), pickles and organic miso to improving gut health, which reduces the risk of dementia.
  1. Get 7 to 8 hours of deep uninterrupted sleep to reduce stress and inflammation and to rejuvenate the body and spirit.
  1. Reduce toxic metal exposure to mercury and aluminum, both neurotoxins that can contribute to brain deterioration. Minimize eating mercury-laden fish such as tuna and swordfish, and stop using aluminum-based products.

What I love about Dr. Dale is that his study was all about fighting dementia and Alzheimer’s by making healthy everyday lifestyle choices rather than testing some type of new drug or vaccine. He even knew about “leaky gut” and mercury toxicity- love this guy!

We all have the power to change our brain by changing our lifestyle- the way we eat, sleep and take care of our environment. A lot of the same strategies I talk about in my best selling book The 7-Day Allergy Makeover!

I can’t wait to have him on my Wellness for Life radio show. I will keep you posted once I secure him as an expert guest!

BTW- I have some really cool news coming out in a couple of weeks. Come back regularly to check to see what is coming up for 2015! Super exciting!

Click on the link below to read the entire CNN article:
https://drsusanne.com/reversedementia

Pina Colada Chia Pudding Recipe

I was inspired to make this yummy dessert from a recipe found in Dr. Alan Christianson’s free cookbook! I revised his vanilla chia pudding recipe and gave it a tropical twist!

You will need these organic ingredients:

1 cup unsweetened almond or coconut milk (homemade almond milk is my fav)

1/2 cup coconut cream

1/4 cup chia seed

1/4 cup unsweetened shredded coconut

1 tsp alcohol-free stevia

1 tsp alcohol-free vanilla extract

frozen chopped pineapple

Directions:

Add all ingredients except the pineapple in large bowl and mix well so chia seeds do not clump. Set the mixture aside for 20 minutes at room temperature. Pour into single serving cups and pop them into the refrigerator for 1 hour before serving.

Top off each cup with frozen chopped pineapple to get that extra tropical flavor!

Enjoy!

Dr. Susanne Bennettadrenal-reset-diet-book

 

 

 

BTW- I also love the sweet potato hash and the cilantro, lime cucumber salad recipes, you are welcome to download the cookbook here!: https://drsusanne.com/adrenalreset

Are you finding yourself feeling more tired, sluggish and non-motivated year after year during the winter months? And the extra few pounds you gain during the colder months are getting harder and harder to lose, and now you stuck with 10 pounds or more that will not budge?

If so, your “winter blues” may be due to adrenal gland issues! No one knows more about this subject and how to reset these sensitive glands better than my good friend Dr. Alan Christianson.

I am so excited share that he has a new book coming out The Adrenal Reset Diet, explaining a totally different concept on weight loss and rejuvenating your body.

Here is a short video where Dr. C and I talk about his new book, and learn how you can get it as a gift!


You can get the book here: https://drsusanne.com/adrenalreset

Don’t miss out on this generous gift – Dr. C just texted me that he will run out of his complimentary books soon and that’s why I am sending you this email tonight, not tomorrow!

The reason I am so passionate about Dr. C’s book is that I truly believe adrenal exhaustion and stress is one of the deadly silent triggers linked to every modern health problems including allergies, diabetes, heart disease, immune deficiency issues, obesity, cancers and more. That is why in my book, The 7-Day Allergy Makeover, I dedicated the entire last chapter on “Cleaning Up Your Stress”!

We are all walking around “wired and tired” due to our fast paced lifestyle- constantly in this “fight, flight or fright” state or what I call “sympathetic dominance”. This is all regulated by your adrenal glands, and we all need to pay more attention than ever before so we can get back our energy level and restore vibrant health.

In The Adrenal Reset Diet, Dr. C lays out this totally new and clinically proven program, where you will learn:

  • What foods will sabotage your weight loss efforts (You’ll be surprised!)
  • How to beat cravings (Hint: It’s not with will-power)
  • How to boost your energy with a simple tweak
  • How to stabilize your hormones, adrenals and thyroid
  • Foods you can eat to reduce pain

BTW- did I mention that you will also be getting four valuable training videos when you order the free book today?

Grab a copy before they run out! https://drsusanne.com/adrenalreset

To your vibrant health,

Dr. Susanne

P.S. Dr. C says that The Adrenal Reset Diet will show you how you can lose 2.5 inches and 9 pounds or more in one month, without spending hours on the treadmill and without sacrificing all the foods you love! We all need to reset our adrenals!

Bacon-wrapped Smoky Chicken Thighs – 

Can’t wait for you to try – Dianne and I have modified it to fit my ultimate wellness plan.

Prep Time: 10 minutes

Cooking Time: 40 minutes

Yield: 4 chicken thighs

(2 servings)

4 bone-in, skinless chicken thighs 2 teaspoons Smoky Spice Blend*

8 slices of uncured bacon -nitrates free

Preheat oven to 375*F

Sprinkle the chicken thighs with 1 teaspoon of Smoky Spice Blend. Wrap each

thigh in 2 strips of bacon. Sprinkle the chicken with the remaining Smoky Spice

Blend, and bale for approximately minutes or until the internal temperature of

the chicken reaches 165* F.

*Smoky Spice Blend:

1 tablespoon Chipotle Powder

1 tablespoon smoked paprika

1 tablespoon onion powder

½ tablespoon cinnamon

1 tablespoon sea salt

½ tablespoon black pepper

Recipe is by Diane Sanfilippo, author of Practical Paleo. Some ingredients have

been revised for Dr. Susanne’s community!

Now that the weather is getting cooler, I am so into crock pot cooking!

Here is one of my favorite crockin’ recipes, paleo style. Organic ingredients of course!

 

Cilantro Chicken Curry

1-1/2 lb. of chicken- legs, thighs, breast cut up as desired

1 cup of chopped carrots

1 cup of chopped celery

2/3 cup diced onion

5 cloves garlic minced

1 cup of chopped cilantro

1 cup of diced japanese sweet potato or yam

chicken broth cover the ingredients

2 tsp of curry

salt as needed

ghee for coating the bottom of the ceramic crock pot

 

Lightly coat the bottom of the ceramic crock pot with ghee or healthy oil such as avocado or coconut oil.

First add the chicken, then all of the veggies on top of the chicken. Pour chicken broth on top until you cover the ingredients.

Turn on the crock pot at high level, then down to low after 1 hour. Add curry and cilantro. Continue on low until the chicken falls off the bone!

Enjoy!

BTW- you can add alternative flours such as brown rice or quinoa 15 minutes before serving to thicken the sauce as desired!

If you missed the live show last Friday on November 7th – it was my 37th episode! Thank you to all my listeners who make this show possible. I had the pleasure of speaking with the founder of Food Wisz-dom, Lydia Wisz. We talked about how our fast paced lives have changed how we eat and how we got lost along the way only to find ourselves from dinner table to drive thru. The obesity rate has become such an issue as a result. There has been so much that has changed with food in the last 60 to 70 years. Lydia shares that we are consuming more and more chemicals. Find out to avoid these chemicals, which foods we should be eating and also how to make more time to cook for our families and eat at the dinner table instead of grabbing drive thru meals.

Lydia and I also discuss the dangers of processed foods and how it contributes to disease and obesity. The answer lies in the food our grandparents used to eat and to remember to eat a variety of fruits and vegetables, grains and proteins.  It’s time to get back to basics and make time to eat healthier!

Wholesome Foods - Let's Get Back to Basics      

Lydia Wisz on Wellness for Life Radio with Dr. Susanne BennettAbout Lydia Wisz:

As an all-embracing well-being advocate, Lydia would like to challenge the way that people place value on their food choices. In a society that emphasizes fast-paced living, providing a positive, encouraging and well-informed approach to eating healthfully allows people to make smarter food choices which leads to better health. Food Wisz-dom is focused squarely on eating wisely with every bite.

As a strong advocate of sound health, Lydia has gained her expertise in healthcare and nutrition and applied it to her work with Food Wisz-dom. Find out more about Lydia at www.drsusanne.com/lydia

Earlier this week I shared a photo of my Paleo Virgin Bloody Mary and hundreds of you wonderful people responded by emailing me requesting the exact recipe- the details on how to make my Paleo Virgin Bloody Mary!

So here you go! I have a short video giving you the lowdown of my yummy non-alcoholic drink- one that is full of vitamins, minerals and super antioxidants!

Cilantro Lime Chicken

Part Time Paleo: How to Go Paleo Without Going Crazy

by Leanne Ely 

4 (6-oz.) boneless skinless chicken breast halves

1/2 cup lime juice

1/4 cup finely chopped cilantro

3 cloves garlic, pressed

2 teaspoons sea salt

1 teaspoon freshly ground black pepper

2 tablespoons ghee, or use coconut oil

DO-AHEAD TIP: Marinate chicken overnight (see recipe).

Place chicken in a large zipper-topped plastic bag. In a medium bowl, whisk together lime juice, cilantro, garlic, salt and pepper. pour mixture over chicken. Seal bag and turn to coat well. Refrigerate as close as possible to 24 hours. At time of cooking, melt the ghee (or coconut oil) in a large skillet over medium-high heat. Add marinated chicken (discarding marinade and bag). Cook for 4 to 6 minutes per side or until juices run clear. Serve and enjoy!

SERVING SUGGESTION: Mexi-Cauli Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam “rice” until tender; drain; toss with salt, pepper, chili powder, chopped cilantro and green onions to taste). Add a big salad tossed with Leanne’s Basic Vinaigrette.

BASIC BALSAMIC VINAIGRETTE

1/2 tablespoon Dijon mustard

1 1/2 tablespoons balsamic vinegar

1/2 tablespoon lemon juice

1 small clove garlic, pressed

1/3 cup olive oil

Pepper to taste

Click here to order Part Time Paleo: How to Go Paleo Without Going Crazy  by Leanne Ely 

So What’s the Deal with the Part-Time Part?

By Leanne Ely, CNC

I get asked all the time what’s up with the “part-time” aspect of going paleo. It’s quite the conundrum to have to reconcile all of this as a nutritionist,foodie, cook and cookbook author. This idea of eating paleo was a big surprise to me initially and blew up a lot of what I believed to be solid nutrition. I truly had to scramble to figure out my next chapter.

On the other side of the coin, I’ve been a foodie since I was a child, a creative cook, (JJ calls me a “chef”) since I earned my first Girl Scout badge and wrote my very first cookbook over 20 years ago.

So to have to completely rearrange my thinking, cooking, teaching and eating to deal with an out of control thyroid condition (Hashimoto’s), was huge. But I did what I had to do.

That said, I found it difficult—remember the part about being a cook and a foodie? I adore cooking, love to entertain and (God help me) love to eat— I’m not a skinny chick, there’s some definite curves going on.

But getting well and being able to just function was of primary importance! So I tackled paleo full on, lost a pile of weight, cleared up my face (I was hiding out at over 200 pounds and had a face full of rosacea, not fit for the public!) and learned a new way to cook, entertain and eat.

Along the way, I recognized the fact that we’re cooking and feeding humans here. We miss certain foods when we start eating in a new way; we love the comfort food brings. So rather than get super rigid and throw the baby out with the bathwater, I looked for ways to make this work for all. This is how Part Time Paleo was born– in my own kitchen.

There are a few rules to follow—simple and easy, I know you’ll like them:

1. Skip the dairy. For the most part anyway. If you have it, have just a little, and make sure it’s quality cheese, aged over 120 days (to breakdown the lactose). Use as a condiment, not the main thing.

2. No. Gluten. Ever. Yes, gluten is evil and will take down your health, pronto. But if you have to have some pasta, then go with a quinoa pasta- just watch your portions (the carb count on quinoa is ridiculous). Carbsbreak down into sugar; so excessive carbs lead to a sugar overload in your body.

3. Legumes. Legumes aren’t allowed on the Paleo diet because they are full of lectins and can rip up your gut (you can read more about lectins in the book). But if you’re craving split pea soup, go on and sprout those split peas and have ’em. I’ve done this. Soak them overnight, allow those little guys to sprout for a couple of days, then make some fantabulous split pea soup. Sprouting grains and legumes destroys their lectins, making them Paleo-friendly. You’re welcome.

4. Potato patrol. Skip the white ones and go for the purple ones, which have much more nutrition. Even so, see No. 2 regarding quinoa pasta. Same goes for purple potatoes–go easy.

5. Eat veggies! Go crazy and bulk up on as many green veggies as you can, since you won’t be filling up on bread and grains. Watch the starchy veggies and go with lower-glycemic stuff like broccoli, cauliflower, and, of course, dark leafy greens.

Those are the rules—easy, right?

It’s pretty straightforward. Get those veggies in—learn ways to make them so they’re delectable (I can help you with that). Enjoy fabulous steaks, pork, fish and poultry (make sure you’ve sourced it well; organic, grass fed, pastured, etc.) and follow the Part Time Paleo Rules. You’ll be glad you did!

To celebrate the release of Part-Time Paleo: How to Go Paleo Without Going Crazy, Leanne has put together a special
FREE Part-Time Paleo Starter Kit to get you going on your own Part-Time Paleo journey. In it, you’ll received a Part-Time Paleo Primer with recipes galore, plus Leanne’s Whole Foods Tour and more!
Click here to get yours now (before September 30th!)