• Anti-Inflammatory Lifestyle

    Free Workshop at Upper Valley Chiropractic

    with

    Kelli DiFazio, Integrative Nutritionist

    Join us on the evening of November 30th, as we learn about the function of inflammation in the body, causes, the risks associated with prolonged exposure to inflammation, and ways you can prevent, reduce, and even completely eliminate it through diet and lifestyle!

    RSVP: info@rivervalleyhealthandwellness.com

     

    Antiinflammatory workshop

  • HAPPY HOLIDAYS!

    ***

    We’ve made it to an amazing time of year… the Holidays!
    Thanksgiving, Christmas, New Years, etc!

    ***

    We have partnered up with an amazing person, Kelli DiFazio from River Valley Health & Wellness, to bring additional support and healing direction through the foods we choose for our bodies and minds!

    She’s brings a loving, energetic approach to her recommendations, and we look forward to you meeting her!

    She put together some tips for the holidays and loving yourself and the maximizing the choices you make!

    You can meet her at the free event on 11/30/17 here at the office:

    Anti-Inflammatory Lifestyle Workshop

    Click for more info!


    Holiday Health Tips

    1. Start Strength Training NOW!

      1. Building a solid foundation of muscle will help your metabolic rate stay higher
        during the holiday season. Muscle burns more than fat! Mentally, you’ll know
        you’ve been working hard all month, and It may keep you in check!
    2. Limit your indulgence to one or two days of the Holiday

      1. Keeping your holiday indulgence to the ‘eve’ and the actual day-of, will help
        you not over do it. Try to keep in mind the 90% healthy 10% less healthy rule.
        If you eat 3 meals per day 7 days per week, you eat 21 meals a week. Being
        generous, this rule gives you 3 meals per week to indulge, enjoy, and not feel
        guilty about. This extends past the holidays into your daily life too!
    3. Eat healthy, well-rounded meals in between.

      1. Thanksgiving morning, eat a healthy breakfast. The apps will likely start flowing
        around 2 or 3, and knowing you have eaten a healthy balanced breakfast will
        bring you into the party a lot less hungry, and help keep you from over eating.
        Between holidays, always commit to healthy balanced meals. Don’t snowball
        the holiday eating!
    4. Make sure you get some exercise!

      1. Holidays and long weekends are a fun time to relax, but getting outside,
        especially this time of year, can be a good for your body & mind as we adjust
        to winter hours and weather. It’s a great group activity for family & kids also!
        Bundle up, and take the crew for an outside walk around the neighborhood or
        some nature trails if you have them, get a game of football or frisbee going.
        Take time to PLAY! It doesn’t have to be anything crazy, you don’t have to be
        drained, just move that body. It’ll help you offset extra calories & keep digestion
        stimulated to help avoid any constipation.
    5. Be Mindful!

      1. Mindlessness is often how over-eating happens. At home, it’s with things like
        the TV on or computer in front of you. On holidays, there is so much
        stimulation overload coming from friends, kids, dogs, games, etc. When you
        choose to eat, choose to eat. Try not to multitask. Smaller portions will help
        you get back to the fun quicker minimizing FOMO (fear of missing out). (WIN/WIN)
    6. Just a *taste*

      1. When it comes to appetizers, Thanksgiving dinner, etc… we often LOAD up
        our plates trying to get a serving of each delicious plate. If you eat healthy 90%
        of the time, especially throughout the holidays, a little indulgence is totally fine,
        and in my opinion welcome, but portions will be a huge factor here. Especially
        rich/fatty/sugary foods (i.e. potatoes au gratin, or my aunt’s famous cheesy
        bread dip) limit your consumption to a bite or two. Enough to experience the
        flavors, but not enough to make you bloated and full mid party!
    7. Drink a glass of water for every drink you have.

      1. The oldest trick in the book! You’ll have that many less beers, glass of wine, or
        cocktails which means less sugar, less calories, and less of a hangover
        tomorrow. You may also avoid that late night urge to go eat the food that’s
        been sitting out for 5-6 hours.
    8. Do NOT beat yourself up over your holiday indulgence.

      1. One bad meal doesn’t make you fat, just like one salad doesn’t make you
        skinny. Always look forward to your next meal, never regretting the last… and
        on days there aren’t gatherings, parties, and endless appetizers, commit to
        eating those healthy balanced meals.

    By

    River Valley Health & Wellness
    Click to Schedule a FREE Consultation and get ahead of those New Years Resolutions!


    Click here for a download version of these tips to share!

  • Hello Upper Valley Chiropractic Friends!!!
    Dr. Bryan Natusch wanted to let you know about FREE session happening tomorrow night (Tuesday 5/20/14) all about “eating clean”!
    Learn what it means to “Eat Clean”!
    Why can it be good for you and more!
    Free tips and information from Nicole Carriere, Certified Health Coach and owner of YogaPiphany Yoga Studio & Plate Planner!
    Call in from anywhere!
    https://www.facebook.com/events/696073370463014/

    If you are interested in participating in the EAT CLEAN FOR 14 program that will be following the info on this teleconference, Register for the 14 day program below!
    Contact: Nicole Carriere at nicole@ypwellness.com to register! You can join our in person Kickoff meeting at Upper Valley Chiropractic on Thursday 5/22 or start virtually !

    You and your family are worth the changes! Start today!

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  • EatClean14 LogoDo you dare?

    What are your goals for this summer?

    This is the Nudge you’ve been waiting for to finally make a change!

    In May Upper Valley Chiropractic is very excited to bring you a healthy eating program to get you back on track, get ready for the summer, and simply discover foods that are right for you. We are partnering with Nicole Carriere, Certified Health Coach, Registered Yoga Teacher and Owner of YogaPiphany Wellness and Plate Planner. Nicole has developed this eating and lifestyle plan to help people get back to the basics of eating whole foods. This is a 14 day guided program where you will receive a detailed meal plan, shopping list, recipes, lifestyle tips, and most importantly support to help you find the foods that work best for you!

    Dates for you to mark down:

    • Tuesday, May 6th at 8:00 pm  Q&A Call (via phone) to hear more details and ask questions. Call in from anywhere!
    • Tuesday, May 13th at 8:00 pm Virtual Program, call in: This one-hour kickoff call will give you all Eat Clean Postcard Frontthe tools you need to get ready for the program. It will also include some food samples and plenty of Q&A time with Nicole to give you the support you need to kickoff the 14 days right!
    • Thursday, May 15th at 6:00 pm In Person at Upper Valley Chiropractic: This one-hour kickoff will give you all the tools you need to get ready for the program. It will also include some food samples and plenty of Q&A time with Nicole to give you the support you need to kickoff the 14 days right!
    • Saturday, May 17th – Friday, May 30th Your Eat Clean for 14 Program! An amazing 14 days to change your mindset, find energy, cleanse your body, and help you rediscover you!!!!

    Resources for you to check out:

    To view more about Nicole Carriere or to schedule a FREE Health Consultation go to www.plateplanner.com or emailnicole@ypwellness.com!
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  • So the name of the game in the world of healing, recovery, and health is to have your internal system anti-inflammatory and alkaline. This video does a fantastic job at getting that point across in a simple and easy way!

     

    YouTube Preview Image

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  • RSVP HERE on FACEBOOK EVENTS!  https://www.facebook.com/events/515118841846244/

    poster Wellness Expo2 medium

    FREE Natural Health Expo

    Saturday 12-1-12

    12 noon – 3 PM

    At the offices of Upper Valley Chiropractic and Yogapiphany

    Explore your options to Better Health Naturally!

    Achieve more than you ever thought possible!

    Meet the professionals that can help you with:

    • Natural Healthcare Methods for Families, Kids, Athletes, Infants, Pregnancy, Autism, and SI disorders
    • Massage Therapy and Bodywork
    • Group and Private Yoga, Pilates, and Fitness Classes
    • Wellness Products
    • Weight Loss and Semi-Personal Training
    • Reiki work and classes
    • Nutrition and Health Coaching
    • Acupuncture
    • Natural Bath and Body Products
    • and MORE!

    NOW is the time to start thinking HEALTHY and WELL for yourself and your family!  Start here and build your WELLNESS TEAM!

    Tell Your Friends!  Post on Facebook, bring your Family!

    There will be:

    Door Prize Drawings for great products and services!

    Food, Products, Samples, and Demonstrations of what’s available!

    Download Flyer to print/email and share

    For more information contact Upper Valley Chiropractic at 603-298-7400 or info-AT-uppervalleychiropractic.com

    You can also check in with:

    Tonimarie Tassinari, LMT  www.bearintent.com

    Susan Reade, Health Coach  www.susanreade.com

    Nicole Carriere, Health Coach and Yoga Instructor www.ypyogastudios.com

    Ben Dearman, www.KDRfitness.com

    Cheri Roberts, Reiki Master and Wellness Educator, www.vitalhealthplus.com

    Chris Mayer, L.Ac.  Rooted Health Acupuncture

    Haven and Hill,  Natural Bath and Body Products

    Susan Burke, Everybody Pilates

    Drs. Bryan Natusch and Amber McLelland, www.uppervalleychiropractic.com

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  • TASTY KALE CHIPS (burn free)

    kale photo2 medBy Dr. Bryan Natusch

    Have you burnt too many kale chips in the oven? I’ve come up with an updated recipe and cooking method that gets great tasting chips without the burn factor!

    INGREDIENTS:
    • 1 bunch fresh organic Kale (we like the frilly kind the best, but any leafy green will work)
    • Olive Oil
    • Sea Salt
    DIRECTIONS:

    kale photo1 med

    Pre-heat oven to 350 deg.

    Tear 1 bunch of KALE into 2-3 inch pieces, discarding the thick stalk

    rinse off and put in bowl, use a few paper towels to get as much water off as possible.

    Sprinkle Olive Oil on.. just enough to lighly coat everything (people often put too much on)

    Lay out flat on baking sheet. The best results come from as much air flow around the leaves as possible, so we use a wire “vegetable roasting tray” typically used for grilling, but you can use oven safe drying racks, roasting pans with the vents in them, pizza sheets with the holes, etc.Season with a little SEA SALT (or other spices if you wish)

    kale photo med

    Put the trays into the oven and immediately turn the temperature down to 210 deg.

    Do this 3 times (15 minutes total)  Usually by this point the frilly parts of the leaves and edges are getting morecrunchy.  If they’re still quite soggy, you may want to do an additional 5 minutes.Open the oven door for about 10 seconds every 5 minutes to let the steam out.

    Then turn the oven off, leaving the kale trays in the oven for 30 – 45 minutes or longer.  Remove when ready(with the oven off you can leave it overnight, or during work, and take them out when you get back and they’ll be perfectly done!)

    Remove from oven, share the healthy goodness with kids, family, and friends.

    Some people crumble these up and put them over popcorn, over salad, or on sandwiches to give an extra nutritious kick!

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  • This evening spawned a new creation (in our house at least). It was inspired by the aging single veggies left in our fresh food bowl and refrigerator drawers, and the desire to have something easy as well as nutrient dense.

    Meet: Garlic Mashed________.

    Ingredients:

    • 5-6 new potatoes
    • 1 small yellow squash
    • 1/2 of a medium zucchini
    • 3-4 large cloves of garlic
    • 1 large Chioggia Beet
    • 2 Tbsp. Organic Butter
    • Sprinkle of Sea Salt
    • Dash of Ground Pepper
    • 1-2 sliced up Green Onion shoots

    Chop up the garlic, potatoes (skin ON), squash, zucchini, and beet into quarters or chunks then boil until it’s all soft.. 5-10 mins. Drain and add salt and pepper, and butter to taste. Next mash up all the ingredients until it’s well mixed together. Add in the Green Onion, mix a bit and there you have it!

    Here’s a tasty alternative to the high glycemic regular mashed potatoes.. much more nutritious and lower glycemic for keeping that blood sugar down, energy up, and arteries healthier. This would be a great alternative for people with diabetes, too! If you could go without the potatoes altogether that would be even better!

    Dr. Bryan Natusch and Dr. Amber McLelland, www.uppervalleychiropractic.com

    Thanks to: Hurricane Flats Farm for your amazing food that sustains our family week after week…. and for your desire to be organic farmers as well as cart your goods to the Lebanon Farmers’ Market every Thursday from 4-7PM.

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