This past Friday, I went over to my friend, Dr. David Jockers office for some catching up and bonding time.

He was going to make me lunch and since he knows that I am paleo, I figured I would be receiving a chicken salad, burger, or something else along the cavemen diet. Instead, he made me a pudding that was delicious, super healthy, and simple to make.

The pudding was packed with good fats for metabolism, a super-food to regulate hormones, and grass-fed whey for great protein. I wanted to share this healthy lunch recipe with you as I am making it a few more times this week.

If you would like to find some other recipes, please download our new app from the app store in your phone called Cohen Chiropractic. Let me know if you downloaded it so we can give you a ticket into a drawing for a 1-hour massage.

 

Image credit to https://drjockers.com/chocolate-pudding/

 

Chocolate Hormone Pudding

This recipe includes putting 3 ingredients into a blender and the way you have it right is when it tastes good. Here is how I usually make it:

1) 2-3 Avocados

 

2) 1 scoop Stronger, Faster, Healthier – Daily Balance (Chocolate)

 

This protein is by far the best in the market and gold standard for many Crossfit athletes. We just started carrying it as the whey is from grass-fed cows and there are no sugar, additives, or soy. If you have a protein powder now, let’s have a look at the ingredients and if you do not have a protein powder you take then this one is a must!

Available for purchase  at our office!

 

3) 1/2 cup Cacao with Maca

 

Maca is a tuber similar to a potato. Maca is well known for its ability to stimulate hormones and help keep them regulated. In todays World with low T levels and complete hormonal imbalances this super-food is essential.

Order this from Amazon.Com!

 

 

Get Involved!

So What do you think of our healthy lunch recipe? Try our this easy to do chocolate hormone pudding and let us know in the comments below if you like it!

If you’re interested in learning more of our healthy recipe and functional nutrition, click the button below for more information! Be sure to checkout this helpful article for nutrition too.

31-year-old-card

As today marks my 31st birthday, I wanted to share 31 lessons I have learned and how they have played an integral role in my life. I feel truly honored to have learned so many valuable principles in such a short time and I believe it was so I could expand my mission to the whole community.

I sat down for a while to truly think how I am living my life and these concepts were the ones that came to my head. There are times when I may not 100% be being in action with all of these principles but my life is committed towards working on them.

I would love to hear your feedback on these and if you have any principles that should be shared. Please comment below.

 31 Lessons I’ve Learned in 31 Years

1) Life is Not a Dress Rehearsal

2) #1 Trait of All Successful People is Decisiveness

3) The body is a self healing, self regulating, and self  organizing system

4) The Nervous System is the Master Control System

5) Never Worry About What Other People Think About People

6) There is NO Scarcity of ANYTHING in This World, Only Abundance

7) Winners are Proactive in EVERY Aspect of Their Life

8) Always Come From a Place a Love

9) The Only Recessions are the Ones You Buy Into

10) All Processes Require Time: Financial, Health, Business, Relationships, Etc

11) Interference to the Nervous System Can Shut Down Life in the Body

12) Creating a Holy Hour Creates a Vacuum For Success

13) Create Life SYSTEM (Save Yourself Some Time Energy Money)

14) Never Judge Anyone

15) Life is Not About Me but We

16) Honor My Word

17) We Will Not Get Buried With Our Money

18) TV and Newspaper = Negative Energy

19) The Body Vibrates at the Level We Create For It

20) If the Germ Theory Was True We Would All Be Dead

21) Live Life With an Attitude of Gratitude

22) When Something Goes Wrong it Becomes a Lesson

23) We Have the BEST Pharmacy Inside

24) Best Investment is in Yourself

25) You Cannot Serve Others Until You Help Yourself

26) You are 100% Responsible For Your Life

27) There Are no Coincidences

28) The Best Time to Plant an Oak Tree Was Yesterday

29) Exercise is More About Quality Than Quantity

30) Great People Take Great Care of Themselves

31) We Are An Average of the 5 People We Associate With

Here are the stats:

  • 600,000 people die in America from heart disease.
  • More than half of the deaths are males.
  • 65% of the people had ZERO symptoms prior to the attack.
  • USA ratio is 106.5 deaths out of 100K have heart attacks. In Japan, it’s 30 out of 100K.

This is a major issue for our country especially since we rank number 1 in expenditures for healthcare. We keep spending more money on healthcare than any other country but we keep getting sicker. Currently healthcare in the USA is 17.9% of the GDP which is far more than any other country.

When people talk about the economy getting stronger and recovery I feel the best asset is to get people healthier. Not through mammograms, cholesterol checks, blood pressure screenings, or other early detection devices but through TRUE healthcare such as nutrition, fitness, chiropractic, proper mental attitude, adequate sleep, and love.

There are three categories where we can truly maximize heart health: Nutrition, Fitness, and Love.

There are places around the World that are called Blue Zones which represent the healthiest communities where more people live to be over 100. Those communities are: Okinawa, Sardinia, Nicoya, Icaria, and the 7th Day Adventists in Loma Linda, CA.

In anything in my life I always want to strive for greatness and the best way to get there is to stand on the shoulders of giants. Success leaves clues and by doing what winners do then your odds of living a great life increase exponentially.

If you want to be rich and have money then you don’t want to hire a poor financial planner, if you want to have a happy marriage then you don’t hire a relationship coach who has been divorced 5 times, if you want to hire a health coach then you don’t hire a doctor who only deals with sick people and prescribes medicine, and if you want a successful life then you don’t hire a life coach that is on the verge of suicide and loaded up with anti-depressants.

We are going to follow some of the trends these communities do and for more info watch this 22 minute video on How to Live to Be 100.

Below are the top 3 recommendations for building a massive heart muscle and drastically reducing your risk of heart disease (or any lifestyle disease).

1. De-Inflame the Heart

Many of you know that I currently eat paleo and can truly say this “way of eating” (not diet) has positively impacted my energy                  levels, physique, and overall health. This way of eating is not something you do for 1 day, 1 week,1 month, or even 1 year but something you do for life which would be true for anything healthy for you (working out, thinking positive, chiropractic, massages, meditations, etc). 

It is unfortunate how many people are put on medications their whole life and NEVER question their doctors but the instant someone says they have to do something healthy for themselves for their life that person usually questions.

The question then becomes, how does paleo work?

Before I even go through what paleo is and how it works there is an event at our office “Paleo Cooking Class” where we will be making 2 health paleo dishes. We will be making a chicken stir fry and paleo chocolate panna cotta. This class is limited to 40 people so make sure you register and let us know how many guests you will be bringing.

Paleo is based on the concept that for 90% of human existence we have been hunter and gatherers. This means that there is no processed food, sugar, grains, dairy, or legumes in the diet. The best description I found of paleo was on the Whole9Life website and below is what they wrote. If you would like a shopping list than please reply to this e-mail and I will send it to you.

 “I eat “real” food — fresh, natural food like meat, vegetables and fruit. I choose foods that are nutrient dense, with lots of naturally-occurring vitamins and minerals, over foods that have more calories but less nutrition. And food quality is important — I’m careful about where my meat comes from, and buy produce locally and organically as often as possible.

 It’s not a low calorie “diet” — I eat as much as I need to maintain strength, energy and a healthy weight. In fact, my diet is probably much higher in fat than you’d imagine. Fat isn’t the enemy — it’s a great energy source when it comes from high quality foods like avocado, coconut and nuts. And I’m not trying to do a “low carb” thing, but since I’m eating vegetables and fruits instead of bread, cereal and pasta, it just happens to work out that way.

 Eating like this is good for maintaining a healthy metabolism, and reducing inflammation within the body. It’s been doing great things for my energy levels, body composition and performance in the gym. It also helps to minimize my risk for a whole host of lifestyle diseases and conditions, like diabetes, heart attack and stroke.”

2. Less = More in Exercise

In the Blue Zones where people live to be over 100 they are not constantly on treadmills, exercise bikes, or other machines that most people waste hours on. They are performing constant functional movements such as climbing mountains, walking through the hills, working the land, and generally using their bodies in a constant grind as they perform their daily activities. These movements are considered functional movements and would be parallel to crossfit training. In crossfit we are performing olympic lifts, pull-ups, sit-ups, squats, and lots of other functional movements that keep us fit and adaptable to daily human movements. 

For someone who is looking to get really fit functionally, lose weight, and increase muscle mass then a great workout routine would be to perform Tabata training.

This training has you perform 20 seconds of work with 10 seconds break for a total of 8 rounds meaning the work lasts 4 minutes. Here is a virtual video to describe how to perform a 20 minute Tabata workout: http://www.youtube.com/watch?v=mQp8q1aDKA4

By doing this video 4 times per week I can almost guarantee you would get into the best shape of your life and feel amazing.

 3. Have Date Night Once a Week

As part of my goal setting exercises every October, one of the categories I create is tangible goals in the category of “People”. I make it a point to build certain relationships and one of the relationships is the one with my wife. 

This year I have made a concrete goal that no matter what happens in our schedules we will have a date night once a week. It is so easy to let the weeks go by without quality time with each other and this year I have made it a point to change that. Having regular date nights slow down the weeks and really gives me an opportunity to relax and take a break from .

This past Saturday night we went to watch “The Producers” and each week we have committed to spending one night with each other. This night creates  exponential growth in our relationship and brings us closer each time. I even feel it makes me much more present and focused in my professional life.

If you are in a serious relationship then I would recommend holding date night every week and if you are not in a serious relationship then make it a point to have 1 night a week where you go out with a friend or get put in some social setting.

sick-with-flu

If you have not turned on the TV or listened to the radio recently then you may not be aware but the media is non-stop talking about the flu. They are talking about how important it is to get vaccinated and it seems they are almost using scare tactics by showing us those bold red graphs.

Everyone has a choice on whether or not to get the vaccine but whether you get it or not you are still susceptible to getting sick. Unfortunately on Thursday night following work my body started to develop symptoms such as coughing, fever, chills, night sweats, and  headaches. I woke up Saturday morning literally only 36 hours later and felt like a million dollars without have taking any medicine or vaccines. I thought about what I did to help myself while I was sick compared to what most people do and wanted to share this.

I notice when most people get sick they stay indoors, take medicine, drink water, and tend to live more of a mechanistic life. Here is what my 36 hours looked like:

Thursday @ 6:30 PM – Left the office and filled up 2 gallons of alkaline water at pH of 9.5
Thursday @ 7:00 PM – Power Shot from Whole Foods that was ginger, lemon, cayenne, and wheatgrass
Thursday @ 7:30 PM – Ate dinner which was a Kale-Avocado Salad (kale, red onion, red bell pepper, and avocado). Kale has an ANDI score of 1,000 on a scale of 1 – 1,000. ANDI = Aggregate Nutrient Dense Index score (How dense food is with nutrients)
Thursday @ 8:30 PM – Took my Standard Process vitamin pack. (If you are not taking this then you need to get a box. Amazing product)
Friday @ 7:30 AM – Took my Standard Process vitamin pack.
Friday @ 8:00 AM – Went to R Thomas for a Big Bang Drink (lemon, ginger, apple), shot of ginger, and eggs with seaweed.
Friday @ 9:00 AM – Got my weekly chiropractic adjustment from a good friend (When you are sick this is the MOST important time to be adjusted. Your nervous system controls your immune system so you want that functioning at its highest level)
Friday @ 10:00 AM  – 60-minute massage with Monica Miller
Friday @ 11:30 AM – Soaked in a bath with oils for 30 minutes
Friday @ 12:00 PM – Laid in bed for a few hours to rest and drank tons of water
Friday @ 12:30 PM – Ate the rest of the kale avocado salad
Friday @ 2:00 PM  – Drank a cup of Monkey Picked Oolong tea from Teavana
Friday @ 5:30 PM – Went to Pho Dai Loi #2 for some Vietnamese soup. (Anecdotal trick towards kicking the flu)
Friday @ 7:00 PM – Took my Standard Process vitamin pack.
Friday @ 8:30 PM – Took a shot of probiotics before bed
Friday @ 9:00 PM  – Went to bed

Saturday @ 6:00 AM – Woke up feeling great and had our busiest Saturday ever!

I share this day with you so many of you because when you begin noticing symptoms it is ESSENTIAL to do the things necessary to build your immune system. Yes, you should always be building your immune system through whole food nutrition, functional exercise, and a optimally functioning nervous system but you can still get sick.

If you find yourself developing symptoms then instead of diagnosing yourself and becoming a victim of that 4 letter word (SICK) start to take action. Here is the USA’s ranking in healthcare so either follow what everyone else does when they get sick and become this statistic or do something different and what the true healthy people are doing.

 

As the holidays become closer and closer many people will be scrambling for gifts for their friends, family, and co-workers. They will take a lot of the money they have made this year and put it towards something that will lose value or be forgotten in a couple months. Read more on what’s the best holiday gift ideas you can give not just to your friends but to your self too!

When I look back on my childhood (stop reading here Mom), I honestly do not remember the tangible gifts, toys, or clothes. What I do remember more than anything was actually being together. I remember my brother, sister, cousins, and I all around the fireplace as my grandfather would joke on us and pretend not to give us presents. I remember all our family getting together and the amount of fun we would have just being in each others presence. I would look forward every year to this day and thinking about it now I cannot remember 1 gift besides the gift of family.

What I would love for everyone to get present to this holiday season is what can we give that can create an impact. I am not only talking about our kids but our friends, co-workers, neighbors, mailman, cleaning service, etc. What gift can we give them that will keep on giving and be more of an investment rather than a cost. There are so many sick and unhealthy people that DO NOT know what true health is or how to achieve it. Most people think you can be healthy by being on a drug, most people think you are healthy if you are pain free, most people are reactive with their healthcare, and most people don’t get serious about their life until something dramatic happens to it.

You (most of you) know the truth about health, how to get there, where it comes from, and what you need to do. Whether you are in ACTION is a choice but you at least have the knowledge to make that change. Many of you have been with me long enough so you know how serious and passionate I can be about this topic.

To me, I will be giving people this year not just “stuff” but items that I feel can dramatically improve their health and ultimately life.

PEACEFUL MIND

HEALTHY NERVOUS SYSTEM

  • Buy them a referral card for a free spinal check-up
  • Offer to pay for their Initial Intensive Care, Corrective Care, or Wellness Care
  • Buy a spinal hygiene kit for them
  • Tempur-Pedic Side Pillow

FITNESS

NUTRITION

  • Get them my new favorite vitamins from the front office: Daily Support Packets
  • Beyond Organic Gift Boxes (This is another favorite)
  • Whole Foods Gift Certificates
  • Invite them to our Health Fair on Saturday the 15th from 9 AM – 12 PM

Like my healthy gift ideas this Christmas? Please comment down below and share yours! You can also read tips on how not to get fat this Holiday season.

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