February 2011 In This Issue Chiropractic Corner Eat Right Think Right Sleep Right Featured Article Are You Feeling STRESSED OUT? You are not alone!   Learn 12 FREE Tips on How You Can Deal with Stress Join Dr. Douglas Pfeiffer, Doctor of Chiropractic & Nutritionist Certified in Nutrition Response Testing™ For a 45 minute Focus Health Seminar Series™ "Stress and How It's Killing You" It will be held in the Conference Room at the Freedom Valley YMCA Annex Located in Pennsburg Shopping Center On Wednesday, February 23 @ 7 p.m.   You need to act fast! Seating is limited to 40 seats and the last time that Dr. Pfeiffer presented this seminar there were over 125 people in attendance. Email Heather now to register. View the invitation here. Send to a Friend  NEW Class is Forming NOW!  Spring Cleanse Event - Register Here!3 Pay Plan is still available. Send to a Friend  Chiropractic Corner The Passing of a Legend In case you didn't see it we just lost a national icon. Yes the passing of Jack LaLanne is a great loss to our nation, the Health and Wellness world, and the Chiropractic profession. Yes, you heard me right, you see the Washington Post got it all wrong here. They refer to LaLanne as Mr., but that isn't correct. You see LaLanne should have been referred to as Dr. He was a graduate of Oakland Chiropractic College. He was a strong supporter of our profession. His daughter followed in his footsteps and is a Doctor of Chiropractic as well. So, read what The Post has to say and then you can read what the Foundation for Chiropractic Progress has to say. Eat Right Could Blueberries be the Answer to High Blood Pressure?    Well gang, when you read this I will have just completed our New Years Cleanse Event for 2011 along with a wonderful class of Cleansers who have not only changed their lifestyles but their "Belief Systems" forever. If you missed out don't miss our "2011 Spring Cleaning Cleanse Event".    One of the things that we all did during the 21 days of our Cleanse was to drink an SP Complete shake one to three times per day. Included in our shakes were berries, and with most of us the berries that we used usually included blueberries.  Read entire article  Think Right Stroke Indicators Sometimes symptoms of a stroke are difficult to identify. Unfortunately, the lack of awareness spells disaster. The stroke victim may suffer severe brain damage when people nearby fail to recognize the symptoms of a stroke.   Doctors say a bystander can recognize a stroke by asking three simple questions:   S *Ask the individual to SMILE.   T *Ask the person to TALK and SPEAK Coherently A SIMPLE SENTENCE. (i.e. It is sunny out today.)   R *Ask him or her to RAISE BOTH ARMS.   T *New Sign of a Stroke -- STICK OUT YOUR TONGUE. Ask the person to 'stick' out his tongue. If the tongue is 'crooked', if it goes to one side or the other that is also an indication of a stroke.      If he or she has trouble with ANY ONE of these tasks, call emergency number immediately and describe the symptoms to the dispatcher.  Send to a Friend  Sleep Right Part 1 Here Are 30 Ideas For You to Use to Get Better Rest    As I have said in many of my lectures, we live in the most sleep-deprived society ever. Back in the day we would go to sleep when the sun went down and arise when it came up. Today with the advent of artificial lighting and artificial stimulants such as TV's and computers we stay up much later and as a result receive much less rejuvenating rest for our bodies. This in turn increases our likelihood of developing disorders and conditions such as diabetes, obesity, heart disease, Alzheimer's disease, and yes even cancer.    Understanding all of this is one thing and changing it is entirely another. So here is ideal number one in our list of 30 ideas to begin applying this year to increase your restful/regenerative sleep. The first thing that we need to do is determine just how much sleep you need. You will do this through experimentation. Start on a Friday night or a night that you don't have to be up at a specific time the next day. Go to bed at about the same time as you would on a work night. Do not set your alarm for the next morning and see what time you wake up naturally. Do it again Saturday night. Begin to determine your natural sleep cycle. This will assist you in determining how much sleep your body naturally requires. Read entire article and send to a friend.  Parting Thought "Love is everything it's cracked up to be. That's why people are so cynical about it. It really is worth fighting for, being brave for, risking everything for. And the trouble is, if you don't risk everything, you risk even more." ~Erica Jong Upcoming and Recent Events SPRING Cleanse Class NOW FORMING: Register today to reserve your spot! We're making you an Iron Clad Money Back Guarantee! STRESS! How It's Killing You Seminar, February 23 at 7p.m. Register HERE for this FREE Seminar by Dr. Pfeiffer. Location: Freedom Valley YMCA Annex in Pennsburg.  November 5-7: Dr. Pfeiffer visited Pinnacle.   March 16: FREE seminar! Family Health & Wellness.Register here.   December 2-5: Ulan Nutritional Symposium, Clearwater FL Copyright 2010, Upper Perkiomen Chiropractic Center. All rights reserved. This article is protected by United States copyright and other intellectual property laws and may not be reproduced, rewritten, distributed, re-disseminated, transmitted, displayed, published or broadcast, directly or indirectly, in any medium without the prior written permission of Upper Perkiomen Chiropractic Center. DISCLAIMER These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Always consult with your health care professional before changing any medications or undertaking intense physical activity.   This email has been sent on behalf of your practitioner, Dr. Douglas G Pfeiffer DC  |  Center for Nutrition and Wellness  |215-679-WELL (9355) Sleep Right - continued      It is important that you realize that your body requires anywhere between 7 and 9 hours of sleep to repair and regenerate. The above exercise will not only help you to determine your natural "sleep cycle", but also will let you know if you fall between these parameters of sleep. You may find at first that if you are truly "sleep deprived" that you may sleep more as you begin this process, but in time as you become more and more refreshed you will find your true "sleep hours".    I can tell you without a doubt that sleep researchers are determining that if your sleep hours fall outside of the 7 to 9 hour range you are undoubtedly increasing your likelihood of developing diabetes, obesity, heart disease, and yes even cancer. Not to mention that you will age much quicker (your physical age will advance beyond your chronological age) and your physical appearance will deteriorate much more rapidly.    The second thing you need to do is that once you have completed your research and your perfect sleep time is determined, you can play with that time by cutting 15 minutes off of the time, for example, if you think that maybe you are getting too much sleep and perhaps not being as productive as you would like. What you need to do the next day then is determine if you feel tired. If you do feel fatigued then replace the 15 minutes the next night and don't play with it any more. Now keep it consistent and don't play with the "sleep and wake times" any more.    Rule number three is to give yourself enough time to wake up. Everyone does this at a different rate. Most people need to give themselves time in their "morning ritual" to wake up. If you need to use caffeine and other stimulants to do the wake up job then realize there is a deeper problem. Your adrenal glands may be totally fatigued from you pushing and stressing yourself out for so long that the body is unable to get going without a jolt. This is all too common a problem in our fast paced world today. We see this problem with some of our "Cleansers" and with patients in the Center for Nutrition and Wellness. If this is the case for you there are things that can be done for you using "Targeted Functional Nutrition™." that will supply your body with the nutrients that are deficient and your body hungers for.    Rule number three is to remember that "fragmented sleep" does not supply your body with the deep restful REM sleep that your body requires to rejuvenate and heal itself from the physical and emotional trauma it has been subjected to previously. The cumulative effects of these insults to your body can be devastating to your Health and Wellness. So, do not keep hitting the "snooze alarm" and think that you are getting more rest. YOU ARE NOT! What you are doing is depriving yourself of healthy, restful sleep. The answer to this dilemma is to GET TO BED EARLIER!    Rule number four is to make up for that sleep that you lost. Every 2 hour block of time that you are up and going requires one hour to regenerate. If you miss out on sleep one night then "Get to Bed Earlier the Next Night". Yes, Mom was 100% right. Trying to catch up on the weekend is akin to trying to diet just on the weekends and expecting to lose weight.    Rule number 5 is that napping is allowed with a few caveats. First don't nap for too long. A power nap of 20 minutes to an hour is O.K. depending on your age. Just don't do it to late in the day or you will disturb your sleep for the upcoming night. Four o-clock p.m. would be the absolute latest that you should finish your nap or else you will mess up your sleep cycle.    For rule number 6 we revisit the caffeine issue. If you must drink the "stimulant" Do Not Do It After 2 p.m.! Don't try to fool yourself on this one. This rule applies to caffeinated soft drinks, energy drinks (neither of which you should be drinking), chocolate, and caffeinated tea. Realize that 6 hours after you take a sip of a caffeinated drink or eat that chocolate you have ½ of the caffeine in your body yet.    Here is another rule that may be a little difficult for some to understand due to some common misconceptions about sleep and alcohol. Contrary to the beliefs of many, a drink within 3 hours of sleep will actually reduce your ability to rest well. Alcohol is actually metabolized quickly, so a drink with dinner or after work (preferably red wine) will generally be out of your system by the time you are ready to go to bed. So rule number 7 is no drinking before bed, at least within 3 hours of going to bed.    Now rule number 8 is a no brainer for our Silver members. You should never smoke, but if you are addicted then don't smoke before you go to bed. You see while you lie there awake in bed trying to go to sleep your body is actually going through a mini withdrawal. You lie there craving another hit. Nicotine is also a much stronger stimulant than caffeine. Needless to say if you are a smoker you need to use whatever successful method that you can to stop smoking. You will find that if you smoke 2 packs of cigarettes per day and can quit, the time that you lay in bed waiting to go to sleep every night will immediately be cut in half.    Alright you knew that I was going to interweave some "Move Right" in here somewhere, and here it comes. You need to exercise, but as I always say it must be of the right type and at the right time. The best type is walking or running. Not heavy weight training. If you exercise too strenuously just at night you will elevate your core temperature too much. Your core temperature must be reducing before bed to stimulate the production of melatonin production. The best time to exercise is between 5 and 7 p.m. The strenuous type of exercise should be done earlier in the day since your core temperature will remain elevated for five to six hours afterward.    My last "Sleep Right" rule for you in this newsletter is this; drop the temperature in the bedroom to 65 degrees. If you are used to having the temperature in your bedroom too high it might be the sole culprit in your challenges with sleep. If you are used to the temperature being too high you might want to lower the temperature slowly. If you feel cool then put an extra blanket on.    I hope that those of you having sleep issues have found some ideas this month that you can implement. Those of you who did not think they had any problems may want to try some of these ideas and see if you can't improve on the sleep that you are already getting.    Due to the number of issues that I am dealing with in covering this issue I have found it necessary to break this article down into 3 parts, so look for the second installment next month. top of page   Eat Right - cont'd     Many of our veteran Silver Inner Health Circle members have read about all of the Health benefits of blueberries. These benefits are usually derived from the polyphenol compounds found in blueberries. These compounds not only impart anti-oxidant benefits but also aid in reducing the "inflammatory load" in the body. These far reaching benefits of blueberries have been known and perhaps taken for granted for a number of years. The neat thing now though is that we are beginning to understand the mechanisms by which these Health benefits take place. Research has actually shown that the positive effects from blueberries occur via "nutrigenomic" feedback. In previous Health Hints™ articles I have discussed "Up-Regulation" and "Down-Regulation" of your genes based on your lifestyle. So, "nutrigenomics" would be one method of accomplishing this "Up", or "Down-Regulation" of your genes using our "Four Pillars of Health", specifically the "Eat Right" component to effect our "Genetic Expression", and our overall Health and Wellness.    It appears from recent research that these polyphenol compounds have beneficial effects on the functioning of our arteries. The studies are showing that the polyphenols from the blueberries are actually causing the arteries to relax, and are having other beneficial effects on the linings of the arteries.    The most recent research has been performed at the University of Maine, Northwestern University, and the University of Louisville. The researchers there have found that a difference exists between wild and "cultivated" blueberries. No big surprise here, the wild blueberries are much higher in polyphenols. This is due to the fact that the polyphenols are actually produced by the pests, fungi, and microbes, which are killed off when pesticides are used to treat the "cultivated" varieties.    The "Artery Relaxing" effects were determined to be due to a substance produced by the body as a result of the polyphenols from the blueberries. This substance is called "Nitric Oxide". O.K. now for those of our Silver Inner Health Circle members who I am either beginning to get too technical for, or who have tuned out because you don't need quite this much information to realize that you should "Eat Right", I must let you in on an interesting detail regarding "Nitric Oxide", and that is that the "Male Performance Drug" Viagra actually works by artificially raising the production of "Nitric Oxide" by the body. This in turn allows increased blood flow to the "Important Body Region" at that time.    As I stated earlier not only did the "blueberry polyphenols" relax the arteries, but it also reduced inflammation. This occurred by effecting the COX-2 enzyme. This is the same enzyme pathway that is effected by the 2 anti-inflammatory drugs recently taken off of the market, Vioxx and Celebrex (Celebrex is now being allowed to be used for limited controlled periods) due to the adverse health risks, specifically the increased risk of heart attack.    While this research was done on test animals, it is anticipated that the results will be similar in humans. We will have to wait to see this research. In the meantime make sure that you are adding blueberries to your "Eat Right" diet to not only have a beneficial effect on your inflammatory load but also to potentially reduce your blood pressure by relaxing your arteries.   next article top of page  Featured Article Dr. Douglas G. Pfeiffer Our "Winter Wonderland" here on the east coast while beautiful at times, and truly a wonderful opportunity for some to be able to slow their life down aslo can cause some upheaval and turmoil for others. This picture from Silver Inner Health Circle member Richard M. is a true tribute to the men and women who volunteer their time to serve all of us even in the midst of a 15" snow fall.To them I would like to say a heart felt Thank You and to Richard who braved the elements to get this Great picture of this event for all of us to enjoy. I also say Thank You and keep up the Great work. The good news about this pic is that this was a chimney fire which was discovered early and thanks to these men and women was arrested rapidly before any more damage was done. click image to enlarge BEAUTIFUL Check out this Great "Sun Pillar" from member Richard M. Notice which way the ray is pointing, Always Looking Up! Enjoy, and thanks for sharing Rich.    Click image to enlarge   Quick Links Register Now for our FALL CLEANSE PA Raw Dairy Quit Smoking Chiropractic Care Grass Fed Food & Facts Our Fitness Trainer Delicious Organic Fruit Health Hints Archives Moss Moves Right See how Santana Moss, receiver for the Washington Red Skins cares for his "Move Right" every week; including 2 weekly visits to his Chiropractor. Click here   A Think Right BOOST I hope that you are all having a Wonderful New Year and that all is going well; having said that I know that you will invariably have some challenging days throughout this year. I want you to store this link that I am sending to you, and refer to it periodically throughout the year when things are becoming a little bit overwhelming. This will put it all in perspective for you and remind you that "life is too short, and some of the things that seem important, and that you may be prioritizing today are really not. So give yourself a "Think Right" boost and click here (open/view with PowerPoint) to gain a true perspective as to what is really important today. I want to thank Silver Inner Health Circle member Charles F. for this one! RECIPE CORNER Here is a Great quick "Cruciferous" recipe which will aid you in reducing your chances of getting breast or prostate cancer. Thanks to Silver Inner Health Circle member Bill B. for this one. Take some brussel sprouts and cut them in half. Toss in a bowl with some olive oil and garlic. Place on a cookie sheet and bake at 350 for about 15 minutes. Delicioso! A Song for You Listen to this!   Listen to this little "ditty" about what Monsanto, and what their GMO seeds and toxic chemicals are doing to all of us and our environment. This one may not be completely "G" rated for some of you so use your head phones if you need to, but I think that you will love it!