• Chiropractic
    • Greater Well-Being
    • Posture for Health
  • Chiropractic & Children
    • ADHD
    • Childhood Traumas
    • Ear Infections
  • Chiropractic & Pregnancy
    • Improve Fertility
  • Meet Dr. Tijana
  • My Story
  • Patient Compliments

healthy.BEing family wellness – Dr. Tijana

~ Cultivating family health & wellness naturally….

healthy.BEing family wellness – Dr. Tijana

Category Archives: Diet

Natural Remedies for Ear Infections

27 Friday Jun 2014

Posted by Dr. Tijana S., D.C. -- healthy.BEing family wellness in Breastfeeding, Children, Chiropractic, Diet, Family Health, Family Wellness, Infants, Nutrition, Pediatric Chiropractic, Spinal Health, Supplementation, Wellness

≈ 1 Comment

Tags

allergens, allergies, chiropractic, craniosacral therapy, Dr. Tijana DC, Dr. Tijana Sefic DC, ear infections, healthy gutflora, healthy.BEing family wellness, natural remedies, Natural Remedies for Ear Infections, pediatric chiropractic, pediatric chiropractor, probiotics, vitamin A, vitamin C, zinc

One of the most common problems in the pediatric population are ear infections (otitis media). Middle ear inflammation is the accurate description as there is no actual infection present, in most cases.   Almost half of all children will have at least one middle ear infection during their first year, and by age three, over two-thirds of all children will have had at least one middle ear infection.

Symptoms include more obvious and some more subtle signs:

  • Ear pain
  • Fever
  • Irritability
  • Dizziness, in older children
  • Low appetite
  • Less than normal activity
  • Shaking the head
  • Pulling on the ear
  • Crying

Causes of ear infections can be complex and multifaceted, including allergy, infection,mechanical obstruction, and nutritional deficiency.

Allergy

Many cases of chronic ear infections are due to food or airborne allergies or hypersensitivity reactions. Allergies can cause significant pressure changes within the middle ear, as well as obstruction of the Eustachian tube. The most common allergens implicated in ear infection are cow’s milk and dairy products, wheat, eggs, chocolate, citrus, corn, soy, peanuts or other nuts, shellfish, sugar, and yeast. Dairy is the number one contributor to childhood ear problems. Proper allergy management, such as elimination and rotation diets, can produce dramatic recovery in allergic children with chronic ear infections.

Infection

If immune function is lowered for any reason, bacteria or viruses from the nose or throat can find their way into the middle ear and contribute to an ear infection. When these germs multiply, pus builds up behind the eardrum and increases the pressure, which leads to pain and swelling in the ear. Often a common cold with a stuffy, runny nose or a cough precedes the ear infection.

Mechanical Obstruction

The obstruction of the Eustachian tube can be due to a mechanical misalignment. This blockage is due to problems of the structural components around the ear and eustachian tube, including the bones of the jaw, skull and neck, which move gently in synchronization with one another. The movement of these bones allows for the proper movement of the fluids in the head, including the fluids connecting between the sinuses, Eustachian tubes and ears. Many things can change the proper movement of the bones in the head, including falls, recurrent infections, and the trauma of birth (especially if tools were used).

Since an ear infection contains fluid that accumulates behind the ear drum, gentle movement of the bones of the head to allow drainage of the fluid can prevent and cure such an infection. Craniosacral work is the gentle movement of the bones of a child’s head and sacrum. Using craniosacral work for treatment and prevention of ear infections is especially helpful. Seek out a pediatric chiropractor, who specialize in cranial work for your child.

Nutritional Deficiencies

An organic, unprocessed, whole foods diet, low in sugar, is essential for creating good health with high immune function. Dietary fats, such as Essential Fatty Acids (EFAs), are essential to normal immune and nervous system function, while reducing the predisposition to recurrent infections and inflammatory conditions. Essential fatty acids are found in flax oil, evening primrose oil, borage seed oil, krill oil, and fish oil. This should ideally be started by the mother while she is pregnant and during breast-feeding. One or two teaspoons per day of flax oil, depending on age, may be all the child needs.

Deficiency of certain vitamins or minerals can weaken a child’s immunity. It is valuable to give children a good multivitamin and mineral supplement. Vitamin C, vitamin A, and zinc are essential to the immune system, protecting against ear infection, and the conversion of fatty acids, respectively.

Supplementation of the diet with intestinal bacteria is important to healthy immunity, especially if a child has been on antibiotics. L. acidophilus is recommended for children over age seven, and B. bifidus for children under seven.

Breastfeeding is important to ensure that a child has a healthy immune system. Mother’s milk contains all the immune protecting complexes the child needs. Also, the sucking action required to breastfeed also helps the Eustachian tubes open and close, which makes a difference in the frequency that a child is likely to get ear infections.

Antibiotics and Other Medications

Ear infections are rarely an emergency and usually will get better without antibiotic treatment, which is what is typically prescribed. A reasonable approach in treating a child with an ear infection, who is otherwise healthy, is to wait four days and see if the body will recover without antibiotics. If after four days, the infection has not gone away, antibiotics may make a difference. Keep in mind that if an allergic child continues to be exposed to an allergen, or if the main cause is not resolved, recurrent infections are likely.

From the perspective of the whole person, giving medications to block and suppress an illness can push the illness further into the body. Anti-inflammatory drugs block the formation of some chemicals that promote inflammation, while also blocking chemicals that naturally prevent inflammation, as well as trigger the release of substances that make inflammation worse.

Prevention Options

Lifestyle habits make a significant difference in recurrent ear infections:

  • Allergens: Remove food allergies and hypersensitivities.
  • Positioning: A child should not lie down on his or her back to drink a bottle or feed, to be less likely to push fluids into the Eustachian tube.
  • Breastfeed as much as you can, even more during a symptomatic period of earaches.
  • Utilize nutritional supplements: EFAs, vitamin C & A, zinc.
  • Probiotics to promote healthy intestinal bioflora.
  • Consult with your holistic physician about use of antibiotics.
  • Consult your pediatric chiropractor about gentle craniosacral work.

Have additional questions? Contact below in comments, at drtijana.dc@gmail.com,Website, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

If you do not already have a local chiropractor, call Dr. Tijana at 706.254.4579 to schedule your first appointment for YOU & YOUR FAMILY for a comprehensive health assessment TODAY!

Recipe: Oven-Roasted Chickpeas

27 Monday Jan 2014

Posted by Dr. Tijana S., D.C. -- healthy.BEing family wellness in Diet, DIY, Family Health, Family Wellness, Nutrition, Recipes, Wellness

≈ Leave a comment

Tags

blood fat regulation, blood sugar regulation, chickpeas, digestive support, diy recipes, Dr. Tijana DC, Dr. Tijana Sefic DC, garbanzo beans, healthy being, healthy eating, healthy.BEing family wellness, homemade recipes, Recipe: Oven-Roasted Chickpeas

I am always on a search for a healthy snack to have on hand both at home and on the go. So after chatting with Dr. Robin, I decided to try out roasted chickpeas. I looked around the internet for some suggestions and tried it myself.

Garbanzo beans (chickpeas) are also high in nutritional value: manganese, folate, copper, phosphorus, protein, iron, zinc, and dietary fiber for blood fat regulation, digestive support, and control of blood sugar and insulin secretion.

This recipe is so simple and delicious that it’s sort of unbelievable. I encourage you to try it today for a little healthy snacking yumminess!

Ingredients: 

1 can of chickpeas (garbanzo beans)
1 tablespoon of olive oil
1/4 teaspoon of sea salt
any combination of spices

Preheat the over to 400°F and place the rack in the middle. Rinse and drain the chickpeas, place them on a cutting board on top of a paper towel and pat them very dry with another paper towel. Once the chickpeas are very dry, toss them with oil, salt and spices. I used a little bit of cayenne pepper, cumin, coriander, and nutmeg, but you can choose either sweet (cinnamon and little brown sugar) or spicy (curry or a variety of peppers). Place the coated chickpeas on a baking sheet and bake for about 30 minutes. I rotated them a bit after 15 minutes and let them finished roasting. Once done, they should be crunchy on the outside, but still soft on the inside, and yummy all around!

Share in the comments below and let us know what you think of this recipe or if you have one of your own to share!

Have additional questions? Contact below in comments, at drtijana.dc@gmail.com,Website, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

If you do not already have a local chiropractor, call Dr. Tijana at 706.254.4579 to schedule your first appointment for YOU & YOUR FAMILY for a comprehensive health assessment TODAY!

Bright Start with Warm Water & Lemon

22 Wednesday Jan 2014

Posted by Dr. Tijana S., D.C. -- healthy.BEing family wellness in Chiropractic, Diet, DIY, Family Health, Family Wellness, Nutrition, Recipes, Stress Management, Wellness

≈ Leave a comment

Tags

Bright Start with Warm Water and Lemon, digestion, Dr. Tijana DC, Dr. Tijana Sefic DC, healthy.BEing family wellness, hydration, lemon, pH, vitamin C, warm water, warm water and lemon, Young Living Essential Oils

Starting your day off with a bang brings awesomeness to it! Morning rituals are a great way to jump start your day and align yourself for the remainder of your daily activities. In the last couple months, I have shifted my morning routine a bit, and have started drinking warm water with fresh lemon juice before I start on anything else. And if you have been following along, you can see that I am a big fan of all things lemon.

So not only is warm water and lemon a great way to nourish your body, but it is also gives you an opportunity to center yourself before the day starts in full force. So let’s see how we can combine the physical, chemical, and emotional benefits to improve your overall health with a simple morning ritual by being:

Vitamin boost: Lemon juice is high in vitamin C and potassium, as well as calcium and copper. These vitamins help boost your immune system to fight colds and potassium stimulates nervous system function.

pH equalizer: Even though, lemon on their own are acidic, once they are ingested and metabolized, they become alkaline. As discussed before, our bodies thrive in an alkaline environment and our health depends on it.

Digestion aid: The combination of warm water and lemon helps stimulate the gastrointestinal tract and peristalsis (that helps move things in the intestines), which promotes regular bowel movements that are important for good health in order to rid the body of toxins. In addition, the warm water with lemon helps flush out the body system by increasing urination and removing toxins through urine.

Deep hydration: Starting your day with a hydration boost helps your body perform all of its appropriate functions. Deep hydration removes toxins from inside through the gut and outside through the skin; helps reduce the stress on the body with healthy and non-fatigued adrenal glands, and even promotes weight loss by fighting off hunger cravings.

So try it for a month, just squeeze a juice from half a lemon and mix it with a cup of warm water (not hot or boiling water!).

Share in the comments below which morning rituals you already practice, and if you already do the lemon water, what benefits have you noticed?

Have additional questions? Contact below in comments, at drtijana.dc@gmail.com,Website, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

If you do not already have a local chiropractor, call Dr. Tijana at 706.254.4579 to schedule your first appointment for YOU & YOUR FAMILY for a comprehensive health assessment TODAY!

Seasonal Produce for Autumn

02 Wednesday Oct 2013

Posted by Dr. Tijana S., D.C. -- healthy.BEing family wellness in Diet, Family Health, Nutrition, Recipes, Safe Environment, Wellness

≈ Leave a comment

Tags

autumn recipes, Dr. Tijana DC, Dr. Tijana Sefic DC, healthy recipes, healthy.BEing family wellness, seasonal eating, Seasonal Produce for Autumn, vegetables for fall

20131002-102933.jpgWe talk a lot about eating seasonally as it is better for your health, your budget, and the environment. Eating in season means that it’s fresher, more accessible, and has to travel less, especially for locally sourced produce. So it’s a win-win!

So to help you figure out what to look for at your grocery store or local farmers’ market, here are some of your top choices for autumn produce:

  • Arugula
  • Broccoli
  • Brussels sprouts
  • Caulliflower
  • Collards
  • Chiles
  • Cranberries
  • Curly endive
  • Fennel
  • Grapes
  • Kale
  • Lemongrass
  • Limes
  • Pomegranates
  • Pumpkin
  • Shallots
  • Swiss chard
  • Winter squash

20131002-102946.jpgA few autumn recipes to try:

  • Nourishing Butternut Squash Soup
  • Gluten-Free Pumpkin Spice Bread
  • Toasted Coconut Brussels Sprouts
  • Autumn Rice Bake with Turkey, Mushroom, Olives & Cranberries

Have additional questions? Contact below in comments, at drtijana.dc@gmail.com, Website, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

If you do not already have a local chiropractor, call Dr. Tijana at 706.254.4579 to schedule your first appointment for YOU & YOUR FAMILY for a comprehensive health assessment TODAY!

Mercola.com Guest Post: Contaminating Your Body with Heavy Metals?!

26 Thursday Sep 2013

Posted by Dr. Tijana S., D.C. -- healthy.BEing family wellness in Diet, Epigenetics, Family Health, Nutrition, Safe Environment, Supplementation, Wellness

≈ Leave a comment

Tags

chlorella, contaminated fish, Dr. Tijana DC, Dr. Tijana Sefic DC, fish, healthy.BEing family wellness, Mercola.com, mercola.com guest post, Mercola.com Guest Post: This Food Can Contaminate Your Body with Heavy Metals, mercury-safe fish, spirulina, This Food Can Contaminate Your Body with Heavy Metals

Mercola.com Guest Post: This Food Can Contaminate Your Body with Heavy Metals

Your body has the natural capacity to detoxify toxins. However, with the growing number of toxin sources in the environment, your body’s natural detoxification function can become overworked. One of the most common sources of toxicities is the food you eat, and according to reports, fish is among the top sources of contaminants.

While fish are an ideal source of animal-based omega-3 fats and other nutrients, many sea species are laden with high concentrations of toxic metals, including arsenic, mercury, lead, aluminum, and cadmium, because of industrial activity.

Once inside your body, heavy metals accumulate inside your soft tissues. Prolonged exposure to these chemicals can cause neurological problems, damage to your blood vessels, and abnormalities in your heart.

What Types of Fish Are Most Prone to Contamination?

Always remember that the larger the fish, the more contaminated it is likely to be. Below are some species that are more contaminated than other species:

  • Canned tuna or tuna steaks
  • Oysters, specifically those that come from the Gulf of Mexico
  • Sea bass
  • Walleye
  • Marlin
  • Halibut
  • Largemouth bass
  • White croaker
  • Swordfish
  • Shark

Unless you can verify their origin, it’s best to stay away from these species of fish. This is especially true if you’re pregnant. Exposure to heavy metals in utero can cause abnormalities in the growing fetus.

Why You Should Specifically Avoid Farmed Fish

Studies have seen high levels of dangerous chemicals, such as PCBs, dioxins, toxaphene, dieldrin, and mercury, in farmed fish than in wild fish. In fact, it was revealed that farmed salmon is a major source of PCB exposure.

It may seem that fish farming is an effective solution to the contamination of waterways and deteriorating quality of fish, but there is reason to avoid its fish products.

Like factory-farmed meat, farmed fish are fed antibiotics to stimulate their growth and enable them to fight diseases. Consuming them exposes you not only to dangerous chemicals, but also to low doses of antibiotics. Excessive use of antibiotics in the fish industry has caused the birth of antibiotic-resistant strains of bacteria.

Farmed fish are also fed synthetic hormones and chemicals to make them look fresh. Salmon are often fed a laboratory-developed antioxidant to give them an orange color.

It is better to consume wild-caught fish than farmed salmon. It is best to investigate the fish source first before you purchase.

What Can You Do About Heavy Metal Contamination

Toxic contaminants that can find their way to your body come not only from fish, but also from personal hygiene products, chemical cleansers, or even from environment itself. They make it highly important for you to support your natural detoxification system.

Spirulina, a type of one-celled freshwater alga, can aid in assist in detoxification. It is also over 60 percent protein, making it an ideal source of essential amino acids. Additionally, it contains high concentrations of chlorophyll and iodine.

Another alga similar to spirulina is chlorella. While chlorella does play a role in detoxification, it possesses a hard cell wall that is indigestible to humans (therefore it is important that you use chlorella with a broken cell wall). Chlorella also contains high-quality protein and chlorophyll.

When using organic spirulina and chlorella, it is important to start with small doses, as your body may go through an adjustment phase.

Supporting your digestive health is another way to keep your detoxification function working smoothly. Avoiding processed foods and increasing your intake of fermented foods can help. Kimchi, a fermented vegetable dish, not only provides numerous vitamins and minerals, but it has been found to aid in detoxification.

Water can also help you detox. But when unfiltered, it can be a source of toxicity. Investing in a highquality water filter system is a way to remove dangerous contaminants such as heavy metals, fluoride, pharmaceutical drugs, and disinfection byproducts (DBPs) from your water.

About the Author

Adrienne R. has written articles about proper nutrition. She likes reading the Mercola website. Currently, she is researching methods to avoid heavy metal contamination, including foods related to detoxification like organic spirulina.

Have additional questions? Contact below in comments, at drtijana.dc@gmail.com,Website, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

If you do not already have a local chiropractor, call Dr. Tijana at 706.254.4579 to schedule your first appointment for YOU & YOUR FAMILY for a comprehensive health assessment TODAY!

10 Health-Related Uses for Lemons

16 Monday Sep 2013

Posted by Dr. Tijana S., D.C. -- healthy.BEing family wellness in Diet, Essential Oils, Family Health, Nutrition, Safe Home, Stress Management, Wellness

≈ Leave a comment

Tags

10 Health-Related Uses for Lemons, arthritis, dental health, digestion, Dr. Tijana DC, Dr. Tijana Sefic DC, healthy.BEing family wellness, kidney stones, lemon and honey, lemon water, lemons, lemons for health

Lemons are a popular fruit in anything health related. It serves as a zesty flavor for food and drinks, refreshing scent in just about any household and personal item imaginable, sore throat remedy, and so much more.

So let’s go beyond traditional uses for lemons and investigate their diverse applications:

1. High Blood Pressure: Lemons are loaded with potassium, which helps regulate elevated blood pressure and manage nausea and dizziness.

2. Mental Health: Lemon can help improve the mood, depression, and stress, as it is refreshing and helps elevate fatigue symptoms, which are common with depressive mood. Also, works with great long-distance athletes.

3. Respiratory Problems: Lemons help decrease the accumulation of phlegm, allowing for clearing of breathing passages. Also, aids in persons who suffer from asthma.

4. Arthritic Complaints: Because lemons are a natural diuretic, they increase the production of urine, which helps in removing the toxins from the body and reducing inflammation, which will result in an increase in pain relief as well as reduction in symptoms.

5. Kidney Stones: If you mix lemon juice with water and drink it regularly, it will decrease the formation of crystals, which are responsible for kidney stone formation.

6. Skin Properties: Lemons aid in the reduction of free radicals in the body as they are considered an antioxidant, which helps reduce signs of aging and skin damage. Applying lemon juice directly to liver spots or freckles for 15 minutes before washing it off will safely lighten and leave the skin clean. Lemon juice also works great directly on zits and is an effective natural cleanser and exfoliation.

7. Oral Health: Diluted lemon water is a powerful antiseptic that is safe and non-irritating. It can be used in dental hygiene as a mouth wash for bleeding gums, toothaches, and killing bacteria that causes bad breath. Be cautious to only rinse for a few minutes because long-term exposure to the acid in lemons can damage tooth enamel.

8. Antibacterial Properties: Lemon water can used to fight a variety of infections, such as gargling in case of a throat infection as it reduces phlegm; yeast and vaginal infections as they alter the pH in the body that citric acid can help restore; and on the skin to stop bleeding and disinfect minor cuts and scrapes.

9. Fever: Water with lemon, and even Lemon Essential Oil, can serve as a cooling agent during fever and chills, as well as during hot weather. It also soothes itching and alleviates rashes; in case of hives, read more HERE!

10. Digestive Problems: Lemon juice in warm water is a great way to soothe an achy digestive tract from indigestion, constipation, and problems with elimination, by removing toxins from the body through blood and kidneys and aiding in the digestive process.

It is important to examine the source of your lemon. If you are going to use the external part of the lemon, like putting it in your water, using the rind or the peel, try to buy an organic lemon to avoid harmful pesticides.

Have additional questions? Contact below in comments, at drtijana.dc@gmail.com, Website, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

If you do not already have a local chiropractor, call Dr. Tijana at 706.254.4579 to schedule your first appointment for YOU & YOUR FAMILY for a comprehensive health assessment TODAY!

Sun Safety and Natural SPF

11 Thursday Jul 2013

Posted by Dr. Tijana S., D.C. -- healthy.BEing family wellness in Chiropractic, Diet, Family Health, Nutrition, Safe Environment, Safe Home, Supplementation, Wellness

≈ Leave a comment

Tags

antioxidants, Dr. Robin Drury. Dr. Robin's Corner, Dr. Tijana DC, Dr. Tijana Sefic DC, guest post. sun safety. chiropractic, healthy.BEing family wellness, skin safety, Sun Safety and Natural SPF, sunshine

GUEST POST from Dr. Robin’s Corner

We are in the middle of wonderful-summer. This is a time of year that I personally look forward to during the cold, wet months of November and February.  To be out in the world, not bundled up against the elements, to enjoy the health benefits of the sunshine, and the fresh air, road trips and of course, watermelon for dinner.

There is quite a bit of misinformation about how sunlight works with our bodies, perpetuated by the misled medical community.  The latest research is showing that sunscreen is loaded with toxic chemicals that do more harm to our systems than good, and that sunlight is REQUIRED for a health immune system, not the Big Bad Wolf.  So let me begin by telling you that your dermatologist will get angry with my point of view, but that this point of view is based on how our physiology ACTUALLY works, and has been tried and tested by many, and published in peer-reviewed journals over the past several years.

I am not about to tell you that getting sunburned is a good idea, or without side effects.  Indeed, repeated burns ARE an indication that we are at higher risk for developing skin cancer.  BUT!  Our bodies need VASTLY more than 20 minutes of sun exposure a day to make enough vitamin D, especially in the northeast, where the sunlight is weak 70% of the year.  Vitamin D levels exceed 10,000 i.u.’s a day when we are in the sun enough, and this is a GOOD thing.  Besides storing it for winter months, the extra vitamin D fights cancer, keeps us healthy now, balances brain chemistry and more!  This is big stuff, guys.  We need sunlight.

Sunscreen actually blocks the weaker rays of the sun that will lay down a protective “base tan” and prevent burned skin.  The stronger rays can still penetrate the sunscreen (and do), thus moving right through the superficial layers of the skin, to the deeper layers, where there is less cell turn over, and more room for cell mutation (cancer) to occur.  The chemicals from the sunscreen seep into your skin, and cause inflammation in your system as well.  All the buzz in the health world is about inflammation these days.  Essentially, inflammatory chemicals, when numerous in the blood for a long period of time, make a nice environment for things like cancer, heart disease, high blood pressure, and strokes.  When we decrease inflammation, we decrease risk for ALL disease and pain. Bottom line: tan safely, over time, and you’re safer than if you only get a slight tan because you’re always slathered in SPF 30. 

There are plenty of ways to do it SAFELY so we don’t burn, and we don’t need to use the toxic junk found in ordinary sunscreens.

Here’s how:

Take extra calcium lactate 30 minutes prior to sun exposure, and then every 1-2 hours again, while out in the sun.  Why? Our bodies need calcium to USE that lovely sunlight and activate vitamin D. When we burn, it’s actually our bodies telling us we are too low on blood levels of calcium to continue to function and feel good at the same time. Ever been sick, or exhausted after too much sun? That’s one of the main reasons, along with dehydration. Oh, and yes, the type of calcium matters.  Calcium lactate has an extremely high rate of absorption, so you know that when you take it, it works.  If you can’t find it, call the office, as I stock it in large bottles during summer months.

Take extra fish oil before you go out. It’s great for supporting skin health, and is amazing at preventing burns even in the most sensitive skins.

Don’t go out during “peak sun hours” if you have NO base tan, or are very fair, for more than 45 minutes to an hour without extra calcium and water.  

Bring sleeves and shade, so that if you feel that slight painful start of a burn, you can immediately cover up.  Toss some aloe in your bag, too, and rub it in along with an oil listed below, to help protect your skin.

Eat bunches of antioxidants: brightly colored vegetables, leafy greens, dark berries, and dark chocolate just to name a few.  All antioxidants help in proper cell health (and programmed cell death, or apoptosis), thus preventing cancerous changes at the cellular level.

Use natural sunscreens if you are fair-skinned, and worried about over-exposure. The picture below will help you find some suitable ingredients, or you can shop at your local health food store (in Leominster: Roots Natural Foods) and find a good one.

See your chiropractor regularly to ensure that your immune system is functioning properly  and your body can heal as fast as possible if you do get a burn of some sort.

And of course, treat your skin with respect.  Your skin is your largest organ, and is a major player in detoxification and your body’s defense system.  Don’t abuse it, and if any of this information is confusing to you, call the office to schedule some time to have your questions answered.

Here are some natural sunscreens, and you can look online for recipes to make your own:

Most of these oils can be found at the health food store, or certainly online at sites like frontiercoop.com or bulkapothecary.com.

Use your common sense, stay healthy, stay well,

Dr. R

 

Have additional questions? Contact below in comments, at drtijana.dc@gmail.com, Website, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

If you do not already have a local chiropractor, call Dr. Tijana at 706.254.4579 to schedule your first appointment for YOU & YOUR FAMILY for a comprehensive health assessment TODAY!

10 Best Leafy Greens

24 Monday Jun 2013

Posted by Dr. Tijana S., D.C. -- healthy.BEing family wellness in Diet, Nutrition, Recipes, Wellness

≈ 1 Comment

Tags

10 Best Leafy Greens, arugula, boston lettuce, butterhead lettuce, collard greens, creative recipes, Dr. Tijana DC, Dr. Tijana Sefic DC, green leafy vegetables, green nutrients, green smoothie, healthy.BEing family wellness, iceberg lettuce, kale, microgreens, mustard greens, romaine lettuce, spinach, swiss chard

Leafy greens are getting a lot of great recognition recently for their abundance of vitamins, minerals, and antioxidants. Typically, the greener the vegetable the more nutrient density is packed within the green goodness. This does not necessarily mean that you always need to eat only salad. So let’s look at these super-saturated, nutrient-dense, green-leafed supermarket all-stars:

1. Kale: Packed with a powerful antioxidant nutrients from vitamin C, beta-carotene, and lutein. In addition, it contains a phytonutrient sulforaphane, along with brocolli and Brussels sprouts, which have shown cancer-fighting properties. You can eat kale in salads, steamed, sauteed, in juices and smoothies, as well as in delicious kale chips. 

2. Spinach: Rich in folate and potassium for protection against cancer and proper muscle function, respectively. Spinach contains glycoclycerolipids, the main fat-related molecules in the membranes of light-sensitive organs where photosynthesis is carried out by plants. These molecules serve as protection for the lining of the digestive tract from damage, such as systemic inflammation. Also, rich in vitamins C/E/K/A, beta-carotene, iron, manganese, zinc, and selenium.

3. Microgreens: Underdeveloped combination of greens (kale, arugula, and broccoli) are harvested just one to two weeks after planting and are packed with vital nutrients, such as vitamins (C & E), minerals, and antioxidants that are needed to support the growth of developing plants. Harvesting not-yet-mature plants ensures that they will be still packed with more of the healthy nutrients. Ranging in flavor from peppery to tangy, microgreens can be used in salads, soups, and sandwiches.

4. Arugula: A pungent, peppery flavor works in a variety of recipes and it is an excellent source of calcium to support bone-building. Additionally,  arugula has high levels of natural nitrates that the body utilizes to increase muscle blood flow for efficient muscle function during exercise.

5. Collard Greens: Packed with vitamin K, vitamin C, beta-carotene, and higher amounts of dietary fiber than other leafy greens. The collards have large, leathery leaves and a mild flavor, but take longer to cook due to high fiber content, which has protective benefits against heart disease.
 
6. Mustard Greens: Full of beta-carotene that converts to vitamin A for eye and bone health, and phytonutrients / glucosinolates that can rev up detoxification enzymes against free-radical damage in liver and other organs.
7. Swiss Chard: Packed with loads of vitamin K that is responsible for blood clotting, fortifying bone strength, and reducing the risk for type 2 diabetes by improving insulin sensitivity.
8. Boston/Butterhead Lettuce: Full of a good dose of vitamin K and manganese, a mineral necessary for proper carbohydrate and protein metabolism. Try using the large pliable raw leaves for making wraps as a lower calorie option. It is also a hydrating fresh summery choice!
9. Romaine Lettuce: Include nutrients of beta-carotene, folate, potassium, and vitamin C. Store in the refrigerator wrapped in a damp paper towel for up to 3 days to preserve the head of romaine.
10. Iceberg Lettuce: Made up mostly of water, it helps keep hydrated and enjoy the crunch in sandwiches, tacos, and mixed green salads.
Creative recipe ideas:
A power-packed creamy smoothie
Combine the following ingredients and blend until smooth:
1 1/2 cups coconut water
1 ripe avocado
4 kale leaves
1 celery stalk
1 cup mango cubes
2 tablespoons ground flaxseed
1 tablespoon honey
1 teaspoon fresh ginger
Breakfast tacos
Mash together and stir together in a large bowl:
3 hard-boiled eggs
1 cup black beans
1 diced plum tomato
1/2 cup diced red bell pepper
1/2 teaspoon paprika
1/4 teaspoon salt.
Mash together in a separate bowl:
1/2 ripe avocado
Juice of 1/2 lime.
Spread avocado mixture on small corn or whole-wheat tortillas and top with egg mixture and shredded iceberg lettuce.
A microgreen sauce for a lean protein
Place the ingredients in a food processor and pulse until combined:
1 packed cup microgreens
1 chopped shallot
1 minced garlic clove
Zest and juice of 1/2 lemon
1 tablespoon red wine vinegar
1/4 teaspoon each salt and pepper
With the machine running, pour in 1/4 cup extra-virgin olive oil through the feed tube and blend until just slightly chunky.
Arugula pesto
Place first 4 ingredients in a food processor and pulse a few times, until coarsely minced:
2 cups arugula
1/2 cup basil
3 chopped garlic cloves
1/3 cup walnuts
Add next 3 ingredients and process until combined:
1/2 cup grated Parmesan or Parmigiano Reggiano
Juice of 1/2 lemon
1/4 teaspoon salt
With machine running, pour in 1/4 cup olive or walnut oil and mix until fully combined.

 Swiss chard or kale chip snacks
Preheat oven to 350 degress.
Tear 1 bunch Swiss chard leaves into fairly large pieces.
Toss with 1 tablespoon oil, 1 teaspoon garlic powder, 1/2 teaspoon smoked paprika, and 1/4 teaspoon salt.
Place leaves on two baking sheets (or prepare in batches) and bake until crispy, about 15 minutes, being careful not to burn leaves.

Have additional questions? Contact below in comments, at drtijana.dc@gmail.com, Website, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

If you do not already have a local chiropractor, call Dr. Tijana at 706.254.4579 to schedule your first appointment for YOU & YOUR FAMILY for a comprehensive health assessment TODAY!

Organic: To Buy or Not To Buy?!

19 Tuesday Mar 2013

Posted by Dr. Tijana S., D.C. -- healthy.BEing family wellness in Diet, Family Health, Nutrition, Safe Environment, Safe Home, Wellness

≈ Leave a comment

Tags

antibiotic free meat, Dr. Tijana DC, Dr. Tijana Sefic DC, healthy.BEing family wellness, organic choices, organic food, organic meat, organic produce, organic vs. conventional, organic: to buy or not to buy?, strawberries, What to Buy Organic?, whole family wellness

With the extensive GMO debate in the recent months, deciding whether or not to buy organic is becoming a concerning reality for many people, myself included. Buying organic food and products is better for our bodies, better for our communities and better for the planet. An organic lifestyle allows you to build,  explore, and support healthy living on a personal level and in the community as a whole. Providing high quality food and products for you and your family is important, but the price tag associated with it may seem cumbersome at time.

So here are some tips on where to invest in terms of essential organic products for your health and well-being:

Meat: Many of the animal protein choices, beer in particular, are subjected to heavy hormone and antibiotic doses. The hormones in cattle are used to artificially increase the weight gain, growth rate, and milk production. The hormones, especially the estrogen-like agents, have been linked to a disrupted endocrine function and an increased risk of cancers. Federal regulations allow hormones to be used on growing cattle and sheep, but not on poultry (chickens, turkeys, ducks) or hogs (pigs). So choosing certified organic meats allows you to avoid hormones and antibiotics.

Milk: The problem arises as the hormones rBST and rBGH, used for injection into the dairy cows for increased milk production, pass through the cows into their milk. These hormones have been banned in Europe and Canada as there is an associated risk with cancer. Look for milk that has not been treated with these hormones and is labeled rBGH-free, rBST-free, or is produced without artificial hormones. Also, explore alternatives to cow’s milk with goat’s milk, coconut milk, almond milk, rice milk, and others.

Photo Courtesy: EWG’s 2012 Shopper’s Guide to Pesticides in Produce™

Strawberries: There are potential health risk in choosing conventional products, such as strawberries, peaches, apples, blueberries, cherries, nectarines, grapes, and pears, because they have been detected with up to 13 pesticides on these fruits, especially concerning since these are typically eaten with skin on. The Environmental Working Group (EWG) puts this produce on a list called the “Dirty Dozen.”

Strawberries carry additional risk as conventional strawberries have a large surface area with a large number of seeds that may trap chemicals and make them difficult to wash off, which would also mean that those chemicals will be ingested.

Celery: It joins the ranks of the “Dirty Dozen” group, with sweet bell peppers, spinach, potatoes, and lettuce. Celery is very porous, which means that it retains up to 13 of the pesticide chemicals that are spray on it.

Tomato sauce: Choosing a glass jar or a box is a wiser choice as a means of storage due to the plastic-coated lining inside of cans, which may contain BPA and is used for protection against corrosion and bacteria. The acidity of the cooked tomatoes allows for leaching of the chemicals in the plastic coating, which may contain BPA.

Become educated about natural and eco-friendly essential alternatives for improved health and well-being!

Water bottles: BPA (bisphenol-A) is often discussed in terms of hard plastic bottles that are reused for water carrying, as BPA can leach into the water inside of the bottle. BPA is a known endocrine disruptor and has been linked to increased risk of cancers in women and men as well as reduced sperm count in men. Alternatives are glass, unlined stainless steel, or BPA-free plastic bottles. 

Food-storage containers: Again, BPA is the culprit, as many of the containers are made from hard, clear plastic, which may contain BPA, which can leach into the food inside of the containers. The leaching can occur in very cold and hot foods, which happens during freezing and heating of the plastic. The safest alternatives are glass containers with BPA-free plastic lids.

Cookware: It is important to consider what you are cooking your food in, as non-stick pots and pans start degrading and excreting toxic fumes when overheated. The fluorochemical, PTFE, becomes unstable within 2 to 5 minutes of heating and is released out of cookware, whose fumes can cause allergy-like symptoms in the airway of lungs. Choose a safe alternative with ceramic, stainless steel, or cast iron cookware.

Home cleaners: Common household cleaners may contain potentially harmful chemicals, such as ammonia, chlorine bleach, and phthalates, which can irritate skin, eyes, respiratory tract, and create endocrine and immune system disruption.

As an alternative, consider making homemade cleaners with baking soda and apple cider vinegar. Also looking for natural brands approved by Green Seal and EcoLogo.

Yard pesticides: These heavy-duty chemicals used in lawn care and gardening contain suspected carcinogens, which have been linked to issues in the brain and the nervous system. A serious problem comes from the fact that these chemicals can easily be carried from the outside into the house onto carpets and floors via shoes, which can significantly impact small children. There are natural and effective options available that are made from vinegar and lemon juice in brands, such as BurnOut and EcoClear. There are also local less-toxic lawn-care companies available.

It is essential to educate yourself on how to protect yourself and your family when choosing the right products, whether food or cleaning products. In addition, one of the approaches is to develop a network of small, independent, sustainable businesses in your community. So invest in yourself, your family, your local businesses, and your community by supporting small, local, independent vendors, such as local farmers markets, local lawn-care services, local cleaners, etc.

Have additional questions? Contact below in comments, at drtijana.dc@gmail.com, Website, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

If you do not already have a local chiropractor, call Dr. Tijana at 706.254.4579 to schedule your first appointment for YOU & YOUR FAMILY for a comprehensive health assessment TODAY!

10 Ways to Stay Healthy during Winter

04 Monday Feb 2013

Posted by Dr. Tijana S., D.C. -- healthy.BEing family wellness in Breathing, Chiropractic, Diet, Exercise, Family Health, Nutrition, Sleep, Spinal Health, Stress Management, Wellness, Yoga

≈ Leave a comment

Tags

10 Ways to Stay Healthy during Winter, breathing, chiropractic, Dr. Tijana DC, healthy.BEing family wellness, hydration, meditation, nourishment, sleep, winter health tips

Winter months tend to keep us warm and cozy, so it is of ultimate importance to take good care of yourself – body, mind, and spirit! Are you wondering how to get started and what to do to stay healthy and happy?!

So here are some simple tips to help you take care of your whole being:

1. Stay nourished. 

The holiday season can be a time of indulgences, like baked goods, breads, cheese, and alcohol. So in preparation for the big festivities, consider reducing stimulants, such as sugar, caffeine, alcohol, simple starches, and other heavy chemically-laden foods. Take a short reprieve by enjoying quality nutrient-dense foods and supplements. A good addition to the holiday regiment is magnesium-packed foods, such as lots of vegetables, legumes, and whole grains, to help maintain a healthy response to stress. If you have a need for an extra calming effect, especially if travelling, consider a magnesium supplement, such as Natural Calm at your local health food store.  Using spices, such as garlic, ginger, and peppers, in cooking are a great way to boost the immune system and protect the body against colds in a shorter time span. It is also important to listen to your body and observe how you feel. Make sure to include enough omega-3s in your diet, such as fish, nuts, and seeds, which will help you reduce the amount of inflammation in the body and fight the winter “blues.”

 

2. Stay hydrated.

This may be a bit redundant, but hydration is essential regardless of the season. It helps control appetite, reduces overindulgences, helps control the metabolism, moisturizes the air in the lungs as well as all cells of the body, and detoxifies, especially with a heavier alcohol intake.

 

 3. Soothe with warm liquids. 

Warm tea can be great for a sore throat and cough, breaking a fever, calming nausea and upset stomach, and improving digestion. My go-to choices include mint, ginger, chamomile, green tea, etc. They are delicious with raw honey, lemon, and cinnamon sticks. Other great beverages are warm cider and hot cocoa with almond milk. In addition, this is the ultimate time for delicious soups, which can be prepare with a multitude of choices with lots of vegetables, legumes, grains, and lean proteins.

4. Take the time to breathe.  

I find myself reminding my patients of that continuously. Stress often makes us forget to breathe as well as forget how to breathe properly. Consider this breathing exercise: Sit still and tall somewhere comfortable with a neutral spine. Close the eyes and begin breathing through the nose. Inhale for a count of 2; hold the breath in for a count of 1. Exhale gently, counting out for 4; finish by holding the breath out for a count of 1.

5. Move your body. 

Exercise is a great way to reduce stress during hectic times, while staying healthy, maintaining weight, increasing energy levels, and improving the mood. During the winter months, you may have options for some fun outdoor activities and sports, such as hiking,  ice skating, snowboarding, hockey, and sledding.

6. Go outside.

As the days get shorter and darker and colder, it is important to spend some time outside in the sunshine to increase the vitamin D production. So get outside for 15 minutes a day 3-5 times per week to improve health and mood. Consider changing the light bulbs and  in your house to “full spectrum” bulbs and lighting systems (this is great product by Nikken) to mimic natural light. The dietary supplementation of 2,000-4,000 IUs is available in foods, such as shiitake and button mushrooms, fish, cod liver oil, eggs, and cruciferous vegetables.

Explore natural health options to maximize the immune system function that will lead to less stress and better health during the colder months! 

7. Get some sleep.

With a busy holiday schedule, sleep is often sacrificed. Time management and discipline are essential in maintaining a consistent sleeping schedule. Aim to get 7-9 hours of sleep to normalize the sleeping pattern and get more energy. “Full spectrum” lighting systems, similar to the one by Nikken, is another great way to help maintain natural circadian rhythms, the cycle of sleeping and waking.

8. Take a hot bath.

Soaking a hot bath once a week with Epsom salt, essential oils (try lavender, eucalyptus, and chamomile), and even baking soda is a great way to relax, calm the mind and body, as well as detoxify from toxins. If you take a bath before bed, it can improve sleep and help you feel energized the next day.

9. Chiropractic.

Keeping the nervous system at optimal function by allowing the body to communicate to the brain appropriately is a vital aspect of spinal and overall health through a natural, effective, drug-free approach to health that promotes natural healing function and potential.. Chiropractic allows the body to release the accumulated physical, mental, and chemical stress and further allows the appropriate alignment and movement in the spine and its structures. Chiropractors work with people of all ages, including newborn babies, pregnant women and children. Talk to your local chiropractor today and start on the path to health to maximize your nervous and immune system function that leads to overall more energy and increased vitality! 

10. Be generous.

Giving to others should be a part of our everyday life, yet this tends to be the time that it is the most often remembered. Take the time out to help and nourish others by offering your generosity, not necessarily in terms of material things, but offer your time and volunteer for those who need the help in any shape or form. By nourishing and loving yourself, be grateful for your circumstance and offer your love to others. In addition, accept the help from others because they want to be of service to you as well. This is a season of giving and receiving, so practice both!

If you do not already have a local chiropractor, call Dr. Tijana at 706.254.4579 to schedule your first appointment for YOU & YOUR FAMILY for a comprehensive health assessment TODAY!

Have additional questions? Contact below in comments, at drtijana.dc@gmail.com, Website, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

← Older posts

Website

Recent Posts

  • Pumpkin Recipes: Smoothie & Mousse
  • Recipe: Spaghetti Squash Boat
  • Recipes: Quinoa Salad & Overnight Breakfast
  • Our Community Monthly Events
  • August is National Breastfeeding Month!

Top Family Health Resource Blog Award

Blog | healthy.BEing family wellness | Dr. Tijana

Office Hours & Address

2993 Sandy Plains, Ste. 115
Marietta, GA 30066
770.609.5544
Mon: 8:00 AM - 7:00 PM
Tue: 8:00 AM - 7:00 PM
Wed: 8:00 AM - 7:00 PM
Thu: 8:00 AM - 7:00 PM
Fri: 8:00 AM - 3:00 PM
Saturday & Sunday by Appointment Only!

Upcoming Events

No upcoming events

Twitter Updates

  • RT @beautycounterhq: Not your average clean bag spill. 🍼 Moms + babies, we've got you. Shop #betterbeauty: bit.ly/2PABmGZ https://… 10 months ago
  • RT @beautycounterhq: Makeup artist Jenn Streicher created Mandy Moore's stunning red carpet makeup look for the #CriticsChoice Awards using… 1 year ago
  • RT @beautycounterhq: Sometimes the best present is being present. Season’s greetings, everyone. 🎄 https://t.co/ZAH1HP06QU 1 year ago
  • RT @beautycounterhq: We've picked your holiday party hues. ✨ Shop: bit.ly/33I2PeT https://t.co/mm5Pm8IFdI 1 year ago
  • RT @marieforleo: Your desire and determination to grow is E V E R Y T H I N G 💗❤️💜 🙌🏽 don’t let anyone tell you to pipe down or play small… 1 year ago
Follow @drtijanadc

Topics

  • Aromatherapy
  • Autoimmune Disease
  • Babywearing
  • Beauty
  • Breastfeeding
  • Breathing
  • C.O.B.B. Moms
  • Children
  • Chiropractic
  • Cloth Diapering
  • Community
  • Community Business
  • Community Highlight
  • Dental Health
  • Diet
  • DIY
  • Epigenetics
  • Essential Oils
  • Events
  • Exercise
  • Family Health
  • Family Wellness
  • Guest Post
  • Healthful Cooking
  • Infants
  • Inspiration
  • Meditation
  • Natural Lifestyle
  • Natural Parenting
  • Neurodevelopment
  • Nutrition
  • Pediatric Chiropractic
  • Personal Care
  • Postnatal Care
  • Pregnancy
  • Prenatal Care
  • Prenatal Care
  • Recipes
  • Reflexology
  • Reiki
  • Relaxation
  • Safe Environment
  • Safe Home
  • School
  • Sleep
  • Spinal Health
  • Spiritual Growth
  • Stress Management
  • Supplementation
  • Uncategorized
  • Wellness
  • Women's Health
  • Work
  • Yoga

Archives

  • November 2014
  • October 2014
  • August 2014
  • July 2014
  • June 2014
  • May 2014
  • April 2014
  • March 2014
  • February 2014
  • January 2014
  • November 2013
  • October 2013
  • September 2013
  • August 2013
  • July 2013
  • June 2013
  • April 2013
  • March 2013
  • February 2013
  • January 2013
  • December 2012
  • November 2012
  • October 2012
  • September 2012
  • August 2012
  • July 2012
  • June 2012
  • May 2012
  • April 2012
  • March 2012
  • February 2012
  • January 2012

Autoimmune Disease Breastfeeding Breathing Children Chiropractic Diet DIY Epigenetics Essential Oils Exercise Family Health Family Wellness Infants Inspiration Meditation Neurodevelopment Nutrition Pregnancy Prenatal Care Recipes Safe Environment Safe Home Sleep Spinal Health Spiritual Growth Stress Management Supplementation Wellness Women's Health Yoga

Meta

  • Register
  • Log in
  • Entries feed
  • Comments feed
  • WordPress.com

Blog at WordPress.com.

Privacy & Cookies: This site uses cookies. By continuing to use this website, you agree to their use.
To find out more, including how to control cookies, see here: Cookie Policy