September 2012 Newsletter

In this month’s newsletter:

Here is the September e-newsletter with info and news on healthy living. Enjoy!

Office will be closed for one week in September

Please be aware that the office will be closed from Monday, September 10th – Saturday, September 15th.

We will reopen at 8:00 AM on Monday, September 17th.

Recipe of the Month: Healthy Chicken Nuggets

I know what you’re thinking. “How can chicken nuggets possibly be a healthy recipe?”

Well, read on to find out. Sometimes it is nice to have a healthier version of a traditional comfort food. You may want to double or triple this recipe to have some leftovers!


1 pound ground chicken
1 egg yolk
1 teaspoon onion powder
1/4 teaspoon garlic powder
3/4 cup almond flour
1/2 cup unsweetened shredded coconut
1/2 cup coconut oil
Salt & Pepper


1. Preheat oven to 375.

2. In a bowl combine ¼ cup almond flour, ½ cup coconut and salt & pepper.  Mix to combine.

3. In a separate bowl, combine the ground chicken, ½ cup almond flour, onion powder, garlic powder, egg yolk and salt & pepper.  Mix well until everything is incorporated. 

4. In a sauté pan, melt coconut oil on medium heat.  Take about 2 tablespoons worth of the chicken mixture and roll into a ball and then coat with the coconut and almond mixture.  Repeat with the remaining chicken.  You should make about 15 to 18 chicken nugget/balls.

5. In small batches place nuggets into heated coconut oil and cook on each side for about 3 to 4 minutes.  Transfer balls to a parchment lined bake pan and place in oven for 4 to 5 minutes to allow the chicken to cook through.  Repeat with the remaining chicken nuggets.

6. Allow nuggets to cool and serve with Paleo “BBQ” Sauce (click here for recipe).

Are your anti-inflammatory pills helping or hurting the healing process?

I am always in favor of using the most conservative, least invasive methods to help the body heal and be at it’s best.

We know that chronic use of NSAID’s (non-steroidal anti-inflammatory drugs such as ibuprofen, naproxen sodium) can cause stomach, liver, and kidney consequences.

This article suggests new evidence that NSAID’s can also slow tissue healing and strength gains for athletes when used to combat soreness. The scholarly article they reference can be accessed here.

Blood Pressure concerns for you or someone you love?

I have received many questions from people recently about blood pressure numbers.

Blood pressure medications are one of the most commonly prescribed classes of drugs in America. They may be some of the most unnecessarily prescribed drugs with lifestyle modifications for most people.

This excellent article by Mark Sisson explains how our blood pressure is absolutely meant to change, in response to our activities, stresses, etc. We can not over-react to one high measurement.

It is inappropriate and harmful to recommend a blood pressure medication after one reading at a borderline level.

Please contact me with any questions you have for alternative ways to maintain healthy blood pressure levels.

Are you squatting for better strength and health? How low should you go?

Squats are an excellent exercise to include in your training regimen. From building lower body and core strength, to improving balance and proprioception, to releasing growth hormone, their are many benefits.

Unfortunately, so many people shy away from squatting, or from squatting below parallel due to concerns about knees. Read this article and explore the links to gain knowledge and confidence in performing deep, low squats.

Genetically Modified Foods: How can we avoid them?

There are some rumors on the web that all fruit and vegetables that are genetically modifed must be labeled with a sticker beginning with “8….”. Unfortunately, this PLU coding rule is merely a suggestion and not a requirement.

This shopping guide has a comprehensive list of foods and products to help you choose non-genetically engineered food choices.

In general, know that corn, soybeans, canola oil, and some types of tomatoes and potatoes are among the most commonly genetically altered foods in America.