Tag Archives: wellness

2nd Anniversary Wellness Bash!



Dr. Daniel Dodge and his family are thrilled to invite the community and his patients to our Wellness Bash! Dr. Dodge opened his doors just two years ago! This year we celebrate the move into a beautiful new office. We also celebrate the opportunity to work with Devin Ripley, LMT, Jennee Ohrvall, CPM, and other local wellness practitioners in our office! As Dodge Family Chiropractic continues to stive to meet our community education goals, we also celebrate the opportunity to host a number of wellness-oriented classes in our office, be sure to check our calendar to stay up to date on our upcoming classes taught by Dr. Dodge, his wife, and other health and wellness experts!

To celebrate all of these accomplishments, DFC wants to share our joy with the people who make it possible and so rewarding – our patient families! We have an exciting event planned to celebrate our patients, their familiies, and their friends! We have a number of fantastic door prizes donated by local wellness practitioners and holistic living companies (if you follow Dodge Family Chiropractic on Facebook, you’ll get a sneak peak of the awesome door prizes prior to the event!). Our first 100 guests will take home a “swag bag” full of information, coupons, and samples of holistic living products! We’ve invited a number of organizations and wellness practitioners to celebrate with us as DFC works to connect and broaden our local wellness-oriented community! Our Wellness Bash guests will enjoy food, a toddler bounce house, face painting, music, and balloon art!

Our Wellness Bash guests that follow DFC on Facebook have a really fun chance to get a little silly with Dr. Dodge! For the month of November through November 29th, families can earn entries to PIE THE DOC, as in, throw a pie at Dr. Dodge! To earn a pie, simply “check in” on Facebook when you’re at the office, and/or take a photo with Dr. Dodge and post it on the DFC Facebook wall! Each “check in” or photo post earns one pie, so feel free to earn a pie for each memeber of your family! When you come to the Wellness Bash, we’ll have a few scheduled ‘pie throwing’ times throughout the event as well as throwing pies, and, we presume, quite a number of clothing changes for the Doc!

We can’t wait to see you there! Join us at Dodge Family Chiropractic Saturday, November 30th from 10am-1pm!

702 S. Denton Tap Road, Suite 110 75019

info@dodgefamilychiropractic.com

972-922-5493

Holistic Meals for the Family: Stuffed Sweet Potatoes

 

We are always looking for ways to power-pack our meals with nutrients. This meal is a winner. Nearly all of the ingredients are nutrient-rich foods! Sweet potatoes are high in vitamin A and vitamin C, white beans are a great non-meat (and cheap!) source of protein, and a heaping scoop of kale and broccoli knock out two servings of dark green veggies, rich in a number of vitamins and minerals.

As always, the number one test of any of my recipes is how well the Dodge men like it! Dr. Dodge grew up with a pretty unadventurous diet and definitely loves a basic meal of roast chicken, quinoa and broccoli. Though our three year old doesn’t eat gluten, soy, or dairy, he still has obvious preferences – he adores bacon and simply won’t eat beets anymore! Both of these guys inhale this meal, so I know it’s a keeper!

 

4 large sweet potatoes

1/4 cup coconut oil

2 cloves of garlic

1/4 tsp crushed red pepper flakes

1.5 cups (or one can) cooked great northern white beans

1.5 cups diced broccoli

2 cups/1 bunch kale

2 tsp lemon juice

salt and pepper to taste

 

Cook sweet potatoes – I like to bake them in the oven at 400°F for 1 hour, with a few holes poked in the skin. When the potatoes are 15-20 minutes from being done, start the stuffing. In a deep skillet, add coconut oil and pressed garlic, sautee garlic for a few minutes. Add red pepper flakes and broccoli, sautee for five minutes. Add beans and kale, sautee for another 5 minutes. Add lemon juice, salt, and pepper. Add 1-1 1/2 cup of kale, broccoli, and bean stuffing to each sweet potato, and enjoy!

Five Tips to Maximize Your Smoothies



Summer is here already, and it is a great time to incorporate more fresh fruits and vegetables into your family’s diet! Around the Dodge house, we’ve made it a goal to make more smoothies to kick start our day with a nutrient-rich drink! Here are five simple tips to help you get more out of your smoothies!

  1. Green Smarter – Save time and money with a few simple tricks. Especially if you are a CSA member or have a great local Farmer’s Market, buying greens in their growing season will give you the best prices. You can save these extra greens a few ways! If you have a dehydrator or if your oven has a low setting, you can dry your greens and toss them in the food processor to create your own “greens powder.” Store in an air-tight glass container and scoop dried greens into your smoothies! Secondly, save and freeze greens you used to discard – carrot top greens, strawberry stems, broccoli leaves? Keep them and toss them in when you are low on other greens!
  2. Prep Your Powerfoods – Prep your seeds and nuts in a food processor ahead of time. Almonds, pumpkin seeds, chia seeds, hemp protein, and spirulina are some of our favorites. If you want a mix of these in each smoothie, mix up a big batch for easy daily use! Simply add a tablespoon or two to your blender after you’ve added the liquid. You’ll end up adding these high quality nutrients more often in if they are easy to reach for!
  3. Balance Your Smoothies –something sweet, something green, something powerful! While a four-fruit smoothie may taste great, it is a missed opportunity to amp up your diet with extra greens and powerfoods. Bananas, mangos, and pears have strong and sweet flavors, and can stand up to strong flavored greens. Always add in something green – collard greens, kale, and spinach are all easy to find options! Be intentional about adding something with power – add hemp for protein, avocado for healthy fats, flax seeds for omega fatty acids, parsley for digestion and detoxing.
  4. Step Up the Liquid – It’s common to add water or ice, which is simple and perfectly fine! For an even more nutritious smoothie though, add your made-at-home almond milkor coconut milk, or plain coconut water! Each of these alternatives have their own nutrient benefits, including vitamins and minerals in their natural form.
  5. Save Leftovers – Make a smoothie pudding with the leftovers by adding a tablespoon of chia seeds per ½ cup. Freeze leftovers in ice cube trays, add back to future smoothies or enjoy a small frozen treat! Make popsicles with a popsicle mold! Make fruit leather (with non-dairy smoothies) – smooth out on a silicone mat in the oven at 200 degrees, or keep it living and dehydrate fruit leather at 115 degrees! Stretch those smoothie leftovers to get more out of your efforts!

 

Smoothie Recipe Round Up

Here’s a few great smoothie recipes for you to try! 

  1. Green Ginger Peachhttps://www.marthastewart.com/965191/green-ginger-peach-smoothie?czone=c&center=997029&gallery=968757&slide=965191
  2. Avocado Pearhttp://simple-nourished-living.com/2012/06/avocado-pear-smoothie-a-38-power-foods-cookbook-recipe/
  3. Kale Pineapplehttps://www.realsimple.com/food-recipes/browse-all-recipes/kale-smoothie-recipe
  4. Berry Chiahttps://www.popsugar.com/fitness/Antioxidant-Chia-Smoothie-Recipe-28552408
  5. Greens and Parsley http://www.wholeliving.com/152126/7-detox-smoothies/@center/152870/2012-whole-living-action-plan#106790

 

What is your family’s favorite smoothie combination? What powerfoods do you love to add? 

A Deeper Look at Disposable Diapers – Guest Blog and Giveaway

 

Today we have Tiffany Carra, owner of Fort Worth cloth diaper store Simple Baby, guest blogging for Dodge Family Chiropractic! As an expert on all things cloth diaper, we asked Tiffany to share wih us what some of her reasons were for chosing to use cloth diapers instead of disposable diapers. Cloth diapers are very easy to use in today’s age, and many families are initially drawn to cloth because they are motivated to save money. Aside from the ease and money saving properties, there is another strong reason to give disposable diapers a more skeptical evaluation. Read Tiffany’s discovery about the chemical contents of the average disposable diaper!

For the most part there are two reasons why people chose to cloth diaper, Economy or Ecology. Both are very valid reasons, and most cloth diapering families will grow to embrace them both. When I began to research cloth diapers, my interests were piqued by the economy of them all. It was not until long after I began my research that I realized that there were other benefits.

Did you know that the major brand name disposable diapers often contain toxins like Tributyl-tin (TBT), Dioxin, and sodium polyacrylate? These chemical concoctions make disposable diapers a microcosm of carcinogins, hormonal disrupters, environmental pollutants, and heat generators.

According to a May 12, 2000 Green Peace article TBT can be absorbed by the body through the skin. This was further supported by an article released by the, Environmental Health News organization, in March of 2013. The article showed that when exposed to TBT that mice had higher instances of liver disease.

Dioxins are classified by the World Health Organization (WHO) as an environmental pollutant. Effects of dioxin exposure range from skin lesions to immune, endocrine, nervous, and reproductive system restrictions. The WHO also defines some “sensitive subgroups” of people who are more sensitive to dioxin exposure.  They are fetuses and newborns.

For those old enough to remember what Toxic Shock Syndrome (TSS) was, sodium polyacrylate is the absorbent material in diapers. It is VERY similar to the absorbent materials used in the TSS tampons of the 1980s.  In diapers the polyacrylate material is covered in plastic, creating a pocket of material rich with bacteria that stays on children for hours and quite possibly could be producing enough heat to render male children sterile.

What does that mean for you?

For me the fact that approximately 90% cheaper than disposables was enough to pique my interest. However, the environmental and health impacts I discovered were astonishing.  The studies I uncovered cemented the fact that I was going to at least give cloth an old fashioned college try, despite all those stories about how horrible cloth diapers were. To my surprise they were not anything like what my grandmother and friends had said they were. Today’s wide range of cloth diapers makes chemical-free diapering pretty simple.

 

Considering the chemicals and additives included in disposable diapers, cloth diapers are certainly worth a try! To allow our Dodge Family Chiropractic patients and fans the ability to give cloth diapers a go or to add to their current cloth diaper stash, we are offering a $50 gift certificate code to Simple Baby’s online store!! Use the rafflecopter link to enter or enter over on our Facebook page!

 

Rafflecopter link: a Rafflecopter giveaway

 

 

Tiffany Carra owns the Fort Worth Cloth Diaper Store, Simple Baby, and is a chapter leader for the Tarrant County Birth Network, a chapter of BirthNetwork National. For more information about attachment parenting and cloth diapering topics visit the Simple Baby Blog.

Holistic Meals for the Family: Veggie and Bacon Mini Frittatas

Another recipe from the Doc’s wife!

I am not the best about making and eating nutritious, good breakfasts for myself. I got into the habit of just making our son’s eggs or quinoa breakfast, and not making anything for myself until lunch. In an effort to reform that and make something the Doc would enjoy too, I experimented with making mini frittatas, and have worked out a little recipe along the way! Now, in our home, we call these “egg cups” because that is what our 2.5 year old wants to call them. But Fancy Nancyhttps://www.amazon.com/Fancy-Nancy-Jane-OConnor/dp/0060542098 would call them mini frittatas, I think. So let’s call them that.

Veggie and Bacon Mini Frittatas

 

Ingredients:

1 medium onion, diced

2 cups of broccoli, diced

2 cups of kale (or spinach), chopped

1 pound of bacon, cut into 1/2 inch pieces while uncooked

16-18 large eggs

1/4 tsp salt, optional

1/8 tsp pepper, optional

1 1/2 cup shredded cheese, optional

cupcake/muffin liners

 

Makes about 18 servings

 

Preparation:

Cut bacon strips into 1/2 inch pieces – kitchen shears make this simple. Fry bacon until crispy and set aside. Strain bacon fat into a mason jar, and return about 1/3 cup back to your sautee pan. (Yes! I am a bacon fat user and saver. The pastured porkhttp://livestockfirstranch.squarespace.com/pastured-pork/ that we use is  worth it, but not cheap. I intend to use all of its “beyond organic” goodness! In a balanced, nutritious diet, Dr. Dodge and I “heart bacon”http://holisticsquid.com/i-heart-bacon/ just like the Holistic Squid. If saving bacon fat isn’t your thing, I suggest a high quality coconut oil.) To the bacon fat, add your diced onion and broccoli and sautee till tender. Add kale when the onions and broccoli are almost done. Toss bacon pieces back in and turn off the heat. I use a full muffin tin and a half tin, because that’s what I have. This will make about 18 servings. if you want a dozen, back off the broccoli, kale, and eggs a bit.

Line the muffin tins with cupcake liners – I like these unbleached liners https://www.amazon.com/If-You-Care-Unbleached-60-Count/dp/B000FAIR96I can find at Market Street. Add about 1/4 cup of the veggie and bacon mixture to each cup. Add whisked eggs to fill about 4/5ths of the liners. Bake at 350 degrees Farenheit for 20 minutes.

I don’t add salt and pepper – each ingredient is very flavorful. But add it if you want! I also don’t add cheese, but would during pregancy to bulk up the protein count!

To store for a week’s worth of breakfast, we place them in a shallow glass dish, cover them, and keep them in the fridge! You could certainly wrap them in aluminum foil and freeze them individually as well. Pop them back in the oven or toaster oven in the morning, and you are all set! Enjoy!

PART TWO: Wellness for the Family Series at the Coppell Aquatic and Recreation Center



Don’t miss Dr. Dodge’s next Wellness for the Family Series talk! Part 2: Natural Remedies for Childhood Illnesses will be taught at the Coppell Aquatic and Rec Center Tuesday, Feb 19th and Saturday, Feb 23rd, both at 10:30am. Children are welcome! The class is free and open to the public.

In this next class, Dr. Dodge will talk about natural options and remedies for common childhood illnesses. If your family is like ours, you’ve dealt with allergies, digestive issues, ezcema, ear infections, colic, sore throats and coughs, congestion, and more. This is the talk for you! Come learn how to approach many different issues with holistic, natural alternatives.

Holistic Meals for the Family: Paleo Meatloaf

 

This is one of Dr. Dodge’s favorites! Since we do our best to stay clear of gluten and dairy, Paleo meals are a great option. With the beef, eggs, and almond meal, this makes for a high protein meal! We leave the ketchup out because our son reacts to it, but Sprouts right here in Coppell carries an organic ketchup if you want to include it. We use Bragg’s liquid aminosinstead of worchestire sauce – it is salt, GMO, and preservative free.

Recipe:

1 lb of grass-fed ground beef

1 onion, diced

3/4 cup almond meal

2 eggs

1 tsp oregano

1 tsp thyme

1 tsp salt

1/2 tsp pepper

1 tsp Braggs liquid aminos

Optional:

1/3 cup ketchup

Combine all ingredients. Place in a rectangular baking tray, bake at 350 degrees Farhenheit for 1 hour or until internal temperature reaches 160 degrees.

Serves: 4

Rethink Your New Year’s Resolution – Get Healthy!

 

Happy New Year! With the new year comes many “New Year’s Resolutions,” and its hard to miss all of the advertisements targeting the number one resolution – weight loss! Weight loss can be a great goal, but how you go about achieving your weight loss goals is important, and what mental approach you take is also important. As a chiropractor I see first hand how detrimental it can be to one’s wellness to have negative thoughts about yourself and your body. If your goal this year is to “lose weight” I challenge you to think carefully about what that means for you mentally. It can be easy to isolate the goal of losing weight from the goal of being healthier, which is really what you are aiming for! Instead of thinking about your new year’s resolution as a weight loss goal, think about revamping your nutrition and exercise lifestyle to “get healthy.”  Here are a few tips going into the new year for your “get healthy” resolution!

 

Choose good, healthy nutrition goals:

Instead of looking for the perfect “diet,” I suggest you make steady changes toward eating more of a high vegetable, whole foods diet. My brother, a board certified chiropractic neurologist, wrote a series of excellent nutrition tips – if you do ONE thing from this post, read the posts below! (And if you’re in Virginia and looking for a Staunton Chiropractor, give Valley Family Wellness a call. I’d send you his way even if he wasn’t my twin.  )

  1. Eat Real, Living Foods
  2. Eat Often, Avoid Sugar, and Stay Hydrated
  3. Considerations for Gluten, Dairy, Supplements, and Detox

 

  Make a commitment to regular exercise

The combination of healthy eating and consistent exercise has been shown time and again to be the best way to achieve and maintain healthy weight loss. Working your way up to an hour of exercise 3-5 days a week has been shown to provide the best weight loss and weight maintenance results. This can be in whatever form of exercise you prefer – ideally a combination of cardiovascular activity (swimming, jogging) and strength-building activity (weight lifting, conditioning).

Be positive:

Be kind to yourself as you start to make changes to your eating and exercise habits! Give yourself affirmations even when you don’t feel like it – “I am doing great!” “I am working toward my goal.” “I am becoming healthier.” Creating a mentally positive atmosphere for these changes will allow you to be persistent.

 Chose a steady, slow pace:

Don’t expect overnight, rapid results – those results typically aren’t the most healthy. Too rapid weight loss leaves your body lacking nutrients and detoxing from chemicals in cell waste too quickly. Reframe your outlook to a long, slow-paced journey toward a more healthy lifestyle.

Good luck, and happy New Year!

Holistic Meals for the Family: Quinoa and Black Bean Salad

Hi all! When Daniel brought the huge bowl back EMPTY from his Coppell Senior and Community Center wellness talk last week, I was floored! I was sure that there’d be a good portion left over! He said that they had loved it, that so many people asked for the recipe, and that we definitely had to share it on the blog! So, as requested, here is the Quinoa and Black Bean Salad that Dr. Dodge brought for lunch last week!

For those of you who didn’t attend the talk, Dr. Dodge discussed the benefits of eating high quality carbohydrates, proteins, and vegetables, and- this recipe gives you a bit of all of those. You can read his talk in the previous blog post. This recipe can also easily be adapted for your preferences!

The original recipe is from epicurious.com – I’ve made a few tiny changes based on convenience and preference.

 

Quinoa and Black Bean Salad

Prep and Cook Time: 30 min, plus time for quinoa to cool

Serves: 4-6

1 1/2 cups quinoa, cooked and cooled

1 can black beans, rinsed

1 1/2 tbsp red wine vinegar

2 ears fresh corn, sliced off the cob

1/2 cup green peppers, diced

1/4 cup fresh cilantro, chopped

 

Dressing

5 tbsp fresh lime juice

1 tsp Himalayan sea salt

1 1/4 tsp cumin

1/3 cup olive oil

 

Rinse quinoa seeds well before cooking. Cook with a 1:2 quinoa to water recipe, so cook 1 1/2 cups of dried quinoa with 3 cups of water. There are many methods of cooking quinoa, but I am happy with just boiling the quinoa and water together, then letting it simmer for 10 minutes or so. While the quinoa is cooking, add beans, corn, pepper, cilantro and vinegar and mix. After the quinoa has cooled, combine.

In a small bowl, whisk together the lime juice, salt, cumin. Slowly add the olive oil, continuing to whisk. Incorporate dressing to salad, add salt and pepper to taste (I add a good bit of pepper, maybe 1/4 tsp).

Salad can be served cold or at room temperature.

This is a versatile recipe, as you can change ratios and add any ingredients you like! Add halved cherry tomatoes, different types of peppers, cucumber, avocado…yum!

 

Cold quinoa salads are pretty popular – how do you make yours? Share recipes and ideas with us please!

Holistic Meals for the Family: Lentil Soup

It can be really tough to make healthy, tasty food for your family. Add in the importance of eating as organic as possible, and it can be expensive, too! Through our “Holistic Meals for the Family” series, we’ll share some of our family’s “frugal” recipes and ideas, and give you a little background on some of those special healthy ingredients you might not be familiar with. First up: LENTILS!

What are lentils?

Lentils are a type of legume, like dried beans. What we buy in the store to cook and eat are the dried seeds of the lentil plant, which come in little one- or two-seed pods.

They are small, so they cook pretty quickly. They also absorb flavor quite well, so they can be very versatile!

 

Why are lentils good for us?

Lentils are tiny but mighty legumes. For only about 230 calories per cup, they pack a ton of nutrients. Check out their nutritional contents here.

Lentils are an excellent source of both insoluble and soluble fiber. Soluble fiber helps your body get rid of cholesterol-containing bile, and insoluble fiber is excellent for overall digestive health. The fiber in lentils helps them act as a slow burning carbohydrate, which helps stabilize blood sugar. Lentils are especially healthy for people with blood sugar related conditions. The high folate and magnesium content in lentils makes them a particularly “heart healthy” food as well. Lentils are also a good source of iron, which is especially important for pregnant and nursing mothers. To top it off, lentils contain less than a gram of fat per cup! As far as we see it, these little legumes can’t do wrong! However, if you avoid high-purine foods, be aware that lentils do naturally contain a moderately high level of purines.

For more information, read The World’s Healthiest Foods article on Lentils. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52

 

Where do I get them, and what do I buy?

You can find lentils prepackaged in most grocery stores with the dried beans and rices. You may also be able to find them in the bulk foods sections – Sprouts right here in Coppell carries lots of varieties at great prices. We get our organic lentils in the bulk foods section of Whole Foods. I’ve also found the Arrow Head Mills organic green lentils locally, at Market Street. We recommend buying the dried variety and cooking them yourself, rather than the canned option. This just brings you closer to eating less-processed foods, and avoids the potential for BPA-lined cans.

 

How do I cook them?

If cooking plain lentils, use a 1 cup of lentils to 3 cups of liquid (stock or water) ratio. You can bring the liquid to a boil with the lentils already added, or boil the water first, then add lentils. Either way, once the liquid and lentil combination is boiling, reduce to a simmer and cook for about 30 minutes or until the lentils are tender. Green and brown lentils take right about 30 minutes, sometimes longer. Smaller, thinner lentils like red and orange lentils may be ready in 20 minutes. For recipes that call for cooked lentils, like a cold lentil salad, taking the lentils out a little “al dente” is usually preferred.

 

Recipe: Lentil Soup

I certainly don’t claim to be an excellent cook, but my two taste-testers, Dr. Dodge and little Charlie, are big fans of my lentil soup. It is pretty simple flavor-wise, so I think it is a great introduction to lentils. If you try it and hate it, don’t give up on lentils! There are lots of great recipes out there – I’ve linked a few at the end for you to check out! I also won’t add “organic” in front of every ingredient, but you can easily find all of these ingredients in their organic variety in the grocery store! We’ll post more in the future on the importance of eating organic and local!

 

Prep and Cook Time: 1 hour

Serves: 8-10

¼ cup olive oil

2-3 cloves garlic (minced or pressed)

2 cups diced carrots

1 ½ cups diced celery

1 ½ cups diced onion

2 cups dried green lentils (if you use a different type, read the instructions for cook time)

6 cups chicken stock (or vegetable stock)

1 tsp salt (I highly recommend pink Himalayan sea salt – it is delicious!)

½ tsp pepper

1 tsp thyme

There are lots of ways to jazz this up – I’ve added fennel, local sausage and bacon from Livestock First Ranch…add what sounds good!

Add olive oil, garlic, carrots, onion, and celery to a large sauce pan. Sautee (medium low – medium) until carrots are tender, about 15 minutes. Add lentils, stir to coat. Add chicken stock, salt, pepper, and thyme. Bring to a boil, reduce to a simmer, and cover. Let simmer for 30-40 minutes, until lentils are tender. Add stock, salt, and pepper to preference. Enjoy!

 

Yummy-Looking Recipes to Try:

Curried Lentil Soup from Oh She Glows

Mediterranean Lentil Salad from Elly Says Opa

Moroccan Chicken and Lentils from Epicurious

 

 

Please share your experiences with lentils! Do you have any great recipes we should try?