Tuesday, April 24, 2018

Guest Blog: The Fit Tutor on Breathing and Core Stability to Avoid Injury and Maintain Alignment

We all know exercise is an important part of a healthy lifestyle. As someone who is also a recipient of upper cervical care, I understand you may be nervous about how to exercise while protecting your spine and holding your adjustment. How can you perform daily tasks like carrying groceries or picking up something heavy without affecting your alignment?

As a personal trainer, I’d love to help you understand how breathing properly and bracing your core can help you stay safe and hold your adjustment in both exercise and daily life. First off, let’s start with the basics. Have you heard of diaphragmatic breathing? This is when you breathe into your belly instead of your chest. Obviously you’re still using your lungs, but you should feel and see your belly expand instead of your chest and shoulders rise. This is important to do whenever you perform an exercise, like a squat, or carry boxes into your son’s new dorm room.

In fact, you should practice this type of breathing until it becomes a habit. If you feel tight in your chest and shoulders all the time, how you breathe could be the problem.

The technique we’re discussing can be applied to almost any type of exercise or lifting movement, but let’s simplify it by focusing on the squat. You squat multiple times per day whether you are working out or not. Protecting your spine while breathing into your belly should be your #1 goal.

Here’s a play-by-play of proper breathing technique for a safer squat:

1. With your feet facing forward, pretend like you’re lightly screwing them into the ground by twisting them out. Your feet aren’t actually twisting, but this activates your muscles to properly support your hips so your spine can stay aligned.

2. Next, squeeze your butt to put your hips and pelvis in a good position to support your spine. 

3. Before you squat, you’ll want to stand up tall and try to ensure your head is over your heart, and your heart is over your hips.

3a. Open your chest and roll your shoulders back if you feel like you’re still slouching.

4. Brace your abdominal area like someone is about to punch you in the gut. This is called “bracing” and is crucial for protecting your spine.

5. Next, take a normal-sized breath using diaphragmatic (belly) breathing, while at the same time, keeping your core braced for the punch.

6. Hold that breath in and feel how it locks your spine in place. Hold it as you lower into your squat.

7. Exhale as you stand back up.

8. (Pro tip: think about squeezing your knees out as you stand back up)

If holding your breath on your quick descent down makes you nervous or lightheaded, you can always inhale on your way down, while bracing your abs for a punch and breathing into your belly. Exhale while standing back up. Following these steps will keep your spine locked in a safe place while doing things like picking up your kids or a bootcamp workout!

For most of us, belly breathing and bracing won’t come naturally, but your body and mind are brilliant. With some practice you’ll get the hang of these in no time, and you’ll start doing them on your own without even thinking about it! Practicing should improve your posture as well- hooray!

Protecting your spine and holding your adjustment are obviously priorities for upper cervical care patients. Exercise and healthy eating are also important factors to help your body function optimally, heal itself, fight inflammation and pain, and eventually reaching your goal of only seeing Dr. Chad quarterly!

I know health and fitness can be confusing and hard to prioritize in your busy schedule. I’ve worked hard to make nutrition easy to understand and implement and in creating safe, efficient workouts people can do from home in my website thefittutor.com. There, I’ve created three main sections to tackle the biggest challenges of getting healthy and in shape:


Let’s face it, dieting is the worst. My Nutrition Course makes healthy eating and losing weight easy to understand. In it, you’ll learn healthy habits that give you the freedom to be able to know how to eat right without needing a diet. You’ll understand what, when, and how much to eat for you - including your goals and body type! You’ll be empowered to make good choices and end yo-yo dieting forever. The 6 weeks of meal plans make getting started a breeze.


Strength training helps keep you healthy and is the best weapon against age-related weight gain. The Fit Tutor has several different strength training programs to choose from, based on your schedule and goals. Each exercise has its own video, which includes safe instruction and modifications to make it both easier and harder! You’ll not only learn proper exercise form, but the workouts are designed to get results. They can all be done at home or the gym since the only thing you need is a pair of dumbbells! It’s like having your own personal trainer wherever you go. And don’t worry, strength training won’t make you bulky, it should actually make you leaner!


If you’ve started and stopped healthy habits in the past, accountability can be a game changer. A great workout program is worthless if you’re not doing it! As your trainer and coach, I offer check-ins, coaching calls, and am here to answer your questions. I spend a lot of time working with my clients to help them overcome obstacles and carve out time in their schedules. Accountability is tailored to each individual so that it actually works, and you get healthier and finally reach your goals!

2 Weeks Free

The Fit Tutor is a membership site, so it’s like Netflix for your health. A membership costs as little as $11.99/mo, and you can cancel easily at anytime. If you want to give it a try, you can for 2 weeks free! You’ll get to try some workouts, start your first healthy eating habit, and get to discuss your goals and start an optional accountability plan with me! The site is geared towards women, but if you’re a man who’s looking to get strong and lose weight, I assure you my programs will get you results, and I have plenty of men as members!

As you’re working to get healthier, my programs are a great asset to help you along your journey. Having a coach in your corner to answer your questions and help you follow through is a breath of fresh air. I hate how confusing health and fitness has become, and my aim is to simplify it for you and your life with thefittutor.com.

Check out my site here, and fill out the contact form on it if you have any questions!

Stay aligned my friends!

Allison Lambert
Personal Trainer
Nutrition Coach

Monday, April 2, 2018

Who Are You? An Identity Theft Guide by Jan Nirri

Who Are You?
By Jan Nirri

Over 500 million identities have already been stolen. This has become the most pervasive crime of our day. Nearly half of the US population has already had an identity theft issue to some degree.

I’ve heard people say, “I don’t have much, so they won’t get much!”, but it goes much deeper than that. People tend to think identity theft is all about getting money, but there are many privileges a person can enjoy on your behalf besides taking your money and going on a vacation!

Now, before I go any further, I don’t agree with motivating people with scare tactics to get a desired response, but I have to say, if the house is on fire, I’m going to be screaming, “FIRE!!”, at the top of my lungs!! I’m a firm believer in taking stock of the facts and using them to make wise decision going forward. In that spirit, let’s look at the reality of what can happen with your identity if it falls into the wrong hands.

Let’s first consider your driver’s license number. It’s connected to the motor vehicle department, your vehicle registration, and voting, no biggie, right? But think about this, criminals who have your driver’s license number are able to create fake ID’s with their picture and information but with your license number. A driver’s license is often required as proof of identity for many things from employment to loans to vehicle purchases, voting, and many other things. Imagine being stopped for a minor traffic citation only to be arrested and detained because there was an outstanding warrant for your arrest. And you learn the perpetrator got a DUI, didn’t show up for the court date which you, of course, knew nothing about but were now being arrested for. One lady was arrested 6 times by different law enforcement entities because they couldn’t get the records straightened out. Each time, she had to go through the process again to try to convince them it wasn’t her because no effort or level of documentation, even affidavits from her employer stating she was at work when the crime was reportedly committed, would convince them she was not the person who committed the crime. Think about how much distress this created for this single mother, who worked three jobs, and who had to try to fix this mess, 6 times no less, by herself.

There have been cases where a person used a stolen identity to take a job. Can you imagine trying to convince the IRS that you never worked at company XYZ and earned that income!

A mother (we’ll call her Jane) of four children was detained and questioned and her children were in danger of being taken into child protective services because a woman, using Jane’s stolen identity, checked into a hospital, gave birth and then skipped out. The baby tested positive for drugs, so law enforcement was tracking down it’s mother and instead found Jane. Jane offered to have a physical done to prove she had not given birth recently, but the officials would not believe her and would not agree to giving her a physical exam. Jane’s insurance was hit for the birthing expenses so on top of the hospital, Social Services, and law enforcement, Jane had to deal with her insurance company. Of course, this put Jane, her husband, and her children through a lot of distress and took months to resolve.

You can see how something like your driver’s license which, honestly, until recently, I didn’t really think much of as far as identity theft, can turn into a huge, hairy, green eyeball of a problem, with no easy answers.

So, what can you do? I’d like to spend the rest of the article on solutions and how to evaluate many of the identity theft plans out there to know which ones are best.

Freezes or Locks

Many companies offer “Freezes” or “Locks” on your credit report.  A Freeze is where you request the credit bureau to freeze all activity. Nothing can get approved. No credit card charges, no employment credit checks, no new accounts opened, nothing. A freeze on your credit through the credit bureau is governed by laws that protect you.

A ‘Lock” on your account is governed by the company you signed up with for the credit monitoring service. The lock is often not all inclusive, meaning that certain situations like a credit check from an employer may still be allowed, and as we’ve already seen, that’s not necessarily secure. These credit monitoring companies may also include language making them not liable if the lock does not perform as advertised. Be sure to read the contract.

Companies may advertise freezes or locks as a free service, but be aware, nothing is ever FREE! They may offer a free “Lock” but charge for freezes or vice versa, or offer the lock or freeze for free in exchange for allowing your information to be sent to advertisers… uh, still not secure!

Consumer Reports agrees that a freeze is better in general than a lock simply because it is governed by laws and not by what some company decides to put in their contract to protect themselves from liability in case their service doesn’t work.

What to Look for in Identity Theft Protection

-Make sure the company you go with will provide information regarding questions you may have about best practices, current trends, consumer privacy, shopping online, about your credit report, common scams, and so forth. And even provide support in the event you lose your wallet.
-The company should be able to consult with you and provide information about the various methods of identity theft including medical, deceased, and minor identity theft.
-Be sure you understand who the investigating authority is behind the company or how they are backing the protection services they are offering you.
-Many companies are touting that they are monitoring Black Market sites. Be sure that includes global black-market sites, IRC (Internet Relay Chat) channels, chat rooms, Peer to peer sharing networks, and social feeds for your Personally Identifiable Information (PII) which would look for matches on things like your name, birth date, SSN, email addresses, phone numbers, driver’s license number, passport number, or medical ID numbers.
-Social Media monitoring to include privacy and reputational risks
-Monitoring for address changes
-Monitoring for Credit card, bank account, store care account information activity and changes
-Monitoring court records for any criminal activity with your information on it across county, state, and federal data sources.
-Credit monitoring & inquiry alerts
-Payday loan monitoring
-Minor identity protection
-Make sure public records are monitored in all 50 states to include real estate data, new mover information, property and recorder of deed registration, county assessor/record data, internet job site providers, state occupational license data providers, voter information, public records/court proceedings, bankruptcies, liens, and judgments.

What to Look for in Identity Restoration

-Make sure first of all, that YOU won’t be the one doing the restoration!
-Make sure the company you go with is backed with licensed and experienced investigators who can deal with the issues in multiple countries.
-Be aware that you will need to authorize these investigators to be able to act on your behalf. They may request documentation from you in order to proceed.
-Be sure they will handle all the research into the depth your identity has been compromised and will handle dealing with those agencies where your records have been corrupted such as the DMV, collection agencies, local and federal law enforcement, FTC, State Attorney General’s office, Federal -Reserve Bank, Consumer Financial Protection Bureau, Association of Collection Professionals International, and others as deemed necessary by your case.
-As with any plan there are exclusions which may include things like: if you refuse to provide information required for the investigation to proceed or are unwilling to prosecute the perpetrator, if you knowingly participated in the deception of your identity, if you knew about the identity breach before enrolling in the program
-Financial losses as a result of the identity breach
-Be sure you understand what will be done on your behalf, what the exclusions are, and what the guarantee is. The best guarantee I’ve seen promised to completely restore your identity, no matter what it takes or how long it takes.

How much should it cost?

In general, 2018 pricing for ID Theft Protection plans range from $17-$27/month. A word of caution though: Be careful with online reviews. A top ten review of 2018 companies does not even include the company I consider to top them all. Their review of the ten companies states:

All the services we reviewed offer a $1 million recovery insurance policy. This covers any out-of-pocket costs you may incur as you work to recover from the theft of your identity.” 

“Most basic ID theft services will provide you with contact information and written instructions for dealing with identity theft.”

This kind of plan is like having a heart attack and having the doctor give you a list of instructions on how to give yourself CPR and open-heart surgery.

The key here is catching the data breach immediately. It is like a fire that starts with a spark. The longer it takes to find the smoke the more likely it will become a fire and left unattended it can burn the house down. The more pieces of your information data that are monitored and the more places that data is monitored exponentially increases the likelihood that your data breach will be caught before it has a chance to do much damage. Early detection followed by swift and thorough freezes and complete restoration are the best way to handle your identity in the event it is compromised.

So, just remember, catching the breach early is powerful, but the real strength of the plan is having the backing of an international team of investigators to deal with the issues of getting your identity restored. At the writing of this article, I have only found one plan that meets all the criteria mentioned. If you’d like to know more about plans and pricing specific to your state, please contact me or visit my Website.

Jan Nirri
(803) 767-2755

Monday, February 12, 2018

The Simplicity Of Eating Well; And The McIntyre Family's Whole30-Journey

Last month’s newsletter emphasized the simplicity in achieving and maintaining health, so long as the primary areas of focus necessary for our bodies to thrive are identified.  The normal internal function and structural balance achieved through Upper Cervical Care are the least known of the five essentials of healthy living and stress management/a positive attitude is the most underrated aspect, so it is readily understandable at present time that people would first need to acquire greater knowledge regarding these areas before optimally addressing them.  Nutrition and exercise, however, are the two areas that we all know about, but only between 7% and 33% of Americans profess to eat well.   

Patient education is one of the foundational principles of the Triad Upper Cervical Clinic, but it would be safe to state that it is not generally a high priority throughout American healthcare.  Weight loss currently sits atop the most common reasons why people begin to eat better, a reflection of the medicalization of healthcare (be reactive, treat symptoms) and a prime example of our society’s failure to teach people about nutrition. 

A system designed to fight symptoms, disease, and trauma has been tasked with guiding our health, something that it is simply not equipped to do.  In the Journal of Biomedical Education, results of a widespread study confirmed that American medical schools are barely teaching anything about basic nutrition; the research concluded that “many U.S. medical schools fail to prepare future physicians for everyday nutrition challenges in clinical practice,” and went onto state that,  “It cannot be a realistic expectation for physicians to effectively address [nutritionally-based] conditions as long as they are not taught during medical school and residency training how to recognize and treat the nutritional root causes.”  For the record, the medicalization of chiropractic colleges, at which core curriculums have become increasingly distanced from learning how to help the body heal itself in favor a more symptom-based methodology, has prompted nutritional courses to largely be left out as well. 

Fortunately, there are experts whose lone priority is finding the most constructive plans for eating clean and fueling the body with nutrients that allow you to maximize your potential.  I have worked diligently to become an expert in my field and to take a well-rounded approach to overall health education but, when it comes to the details of proper nutrition, I have long felt a little out of my depth.  However, in expanding our referral network over the years to better serve your various needs, I have met a lot of people whose expertise is nutrition; and one thing that kept coming up over the last couple of years from practitioners whose opinions I respect and trust is a strategy dubbed “Whole30.” 

Developed by a sports nutritionist from Utah, Whole30 is described as a “nutritional reset,” designed to end your bad eating habits and start better ones across a 30 day period.  I would describe it as a program that eliminates controversial foods that are either maybe (grains, legumes) or definitely (sugar, dairy, additives) not good for you and replaces them with foods that absolutely are good for you.  That means no beans, bread, cheese, chocolate, deli meat (at least not when containing common additives and preservatives), and most snack foods.  You also have to abstain from drinking alcohol of any kind and mostly limit your beverage consumption to water.  It is, thus, fairly strict, but not obscenely so, emphasizing as it does the consumption of meats and vegetables.

In early September, my wife and I embarked on the Whole30 journey; she was eager to see how much more energy she could gain from fueling her body with better food and I was merely curious, purposefully forgetful of the personal testimonies that I had heard before in order to facilitate as genuine a clean slate for the experience as I could. 
The first week went as first weeks in any other avenue tend to go, wrought as it was with major habitual changes, the most challenging of which for me was eating a bigger breakfast; I had been a breakfast-on-the-go guy for fifteen years – some fruit on the run, a cup of tea, and a lot of water throughout the day’s opening few waking hours; to go from that to three eggs, various additional meats, avocado, and some combination of onion, pepper, spinach, or tomato every day was routine-altering to say the least. 

Less than a week into the program, a couple of interesting things happened to me.  We began Whole30 on a Monday; on the following Thursday, I was intensely sore in my upper back like I typically only get when my body has lost its structural balance (I was not out of balance, though) and, on Friday and Saturday, I itched like I had gone out in the middle of the woods during the summer and been attacked by chiggers and mosquitoes (without the bite-marks).  I found out days later that one of the common by-products of Whole30 is symptoms of fairly substantial detoxification; again, I went into it without expectation, not wanting to be psychologically influenced by anyone else’s story, but the detox symptoms made sense, especially the itching, given that through your pores is one of the primary ways that your body detoxes itself. 

One-third of the way through, I then started to feel strong cravings for food with more taste.  I have come to think of this period as the “palate adjustment phase.”  God help me, I just wanted some steak sauce – my go-to, “this will make everything taste better” condiment for as long as I can remember.  That phase happened on the second weekend but, by the next week, I felt like I settled into the program, my palate had grown accustomed to the food that we were eating, and I actually started to really enjoy the process of making new meals and experimenting with flavor accentuation through what for me were certainly unique ways.  Being brutally honest, I do not know that I had ever appreciated the natural taste of food; I found, for example, that just about anything you cook tastes incredible if you mix in stir-fried vegetables like zucchini, squash, onions, or peppers.

As we wrapped up the final week last Tuesday, our major takeaways from Whole30 were more energy, greater clarity, a more balanced appetite from morning to night, and just an innate, overall greater sense of well-being, as one might expect from improving nutritional habits.  For us, Whole30 was an overhaul of our eating routines, not just in the foods that we consumed, but in the planning that went into how to prepare them; so, I would say that our lives also gained a greater amount of efficiency through the experience.  It reminded us that you can give your body what it needs without sacrificing convenience (you just have to plan) and that it is actually pretty easy to eat well (it’s just a lot easier not to). 

Remember that the basic principle of nutrition is to put into your body the things that it needs but cannot create on its own.  You have 75 trillion cells in your body that undergo 200,000 chemical reactions every split second; the creation of new cells and the energy that it takes to power the infinite list of responsibilities in each cell is dependent upon the materials that you feed your body.  From our family to yours, we get how busy life can be and how making a commitment to eating better seems like a huge ordeal, but I have personally witnessed each of you make comparable commitments to regaining function and balance through Upper Cervical Care; this would just be the right step in a similar direction.  It is your health that we are talking about, after all.  

Thinking good things for you,

Dr. Chad 

PS - I recorded everything that I ate during "Whole30," which you can read here.  If you have interest in trying the program, let me know and we will have a conversation about it.

Thursday, November 30, 2017

How Do Chemicals Affect Your Nervous System?

I have often been asked, in response to my addressing the downsides to popular medical interventions (such as the flu shot or statins) in my Orientation Class or in an article that I have written, “Why does someone whose specialty is not medicine spend so much time educating people about different perspectives on it?”  My answer, in part, is “awareness.”  Doing what I do, I am exposed to the failures of the medical model and the statistics that showcase the reason why it so often fails; coming from where I came from, pre-Upper Cervical Care, I personally was a failure of the medical model; and knowing what I now know, I feel it is part of my calling to better inform you of the realities of healthcare in the midst of teaching you new, safer, and better ways to achieve health.  However, awareness is only part of the answer.

The primary purpose of Upper Cervical Care is to either awaken a depressed nervous system or calm an over-excited nervous system by facilitating the removal of any stress on the system’s hub, the brainstem.  Such is how a person with chronic Migraines or an autoimmune disorder like Crohn’s disease or widespread pain throughout his/her body gets well from having a bone in the upper neck moved into its proper alignment with the skull’s base; remove the figurative rubber band wrapped around the brainstem and the by-product is the gradual restoration of life to the body.  Medications either deaden or over-excite nerves, so the other reason for discussing them in addition to awareness is that medication fundamentally stands at odds with the primary intent of Upper Cervical Care.

Take, for instance, pain medications, the class of drugs known as analgesics.  To achieve their desired therapeutic effect, Tylenol, aspirin, ibuprofen, Celebrex, Aleve, et al block neurotransmitters, the substances between nerves that transfer electrical impulses throughout the nervous system.  Neurotransmitters are what allow for such conscious actions as typing and speaking, as well as for such subconscious, automatic functions as digestion and cardiac output; inhibiting such an important agent in your body’s ability to work normally is the main source of analgesic side effects.  The pain medications which have anti-inflammatory properties (non-steroidal anti-inflammatory drugs, or NSAIDs) also directly hinder the production of cells designed to help the body heal from injury and combat the invasion of bacterial or viral intruders.  Analgesics are, by nature, a double-edged sword, capable of making you feel better, but often at the expense of your true health.   

I know it can be strange to think of medication in that light – something that works against health even if it makes us feel better – but the reality is that all chemicals produce internal reactions that can be both positive and negative and it is important to contextualize the ratio between the pros and cons.  As a society, we have done that for chemicals like nicotine, which is a nervous system stimulant that constricts the arteries, causing increased blood pressure and heart rate and more rapid breathing patterns.  Like any chemical that affects the brain, nicotine (combined with the other additives in cigarettes) disrupts normal brain function, creating a unique biochemistry within the body that activates pleasurable feelings that are addicting and pattern your body into an altered physiologic state that must be re-stimulated to avoid easily acquired withdrawal affects.  Accordingly, we have classified nicotine as a drug to avoid in spite of its ability to make its users feel better.  Medications, however, have been placed in a higher class due to their association with disease management.  Considering that they are responsible for a comparable number of injuries and deaths per year, though, should we not talk about them in a similar context? 

It is important to remember that, in this discussion, the all or nothing mindset so detrimental to our society has been checked at the figurative door; there is no implication here that medicine is always bad or that patients cannot improve while both taking medications and going through the process of Upper Cervical Care simultaneously.  Yet, it is also important to have an understanding about the negative effects of chemicals such as medicine or nicotine – specifically the affect that they have on your nervous system – because, without that insight, there will be a missing piece of your understanding for how to get well and stay well. 

Life lives through nerves and anything that distorts their activity can prevent you from maximizing your health goals.  That means we have to pay attention to what we are putting in our bodies, including to what is currently found in our food.  Gluten (the protein found in wheat), for example, triggers a dangerous series of reactions.  Our bodies do not recognize gluten in its modified form the way that they recognized it 20-30 years ago before its mass hybridization.  Now our bodies recognize gluten as a foreign invader and react as if we had swallowed a spider – surrounding it with an inflammatory response to section it off so that the immune system is triggered to deal with it; all of these internal reactions are dependent upon a nervous system communication that is often already disrupted by other chemicals.  The prevalent consumption of gluten places our systems under constant stress, bombards our bodies with widespread inflammation, and overloads our immune systems.

This discussion unfortunately even extends to naturally occurring elements like aluminum, which we are exposed to in our water supply, in antiperspirants, and as an ingredient in several vaccines.  Aluminum reduces the electrical conductivity of your nerves, reducing their ability to properly transmit the impulses necessary for your basic functions to be optimally maintained; it also causes oxidative stress on brain tissue, meaning that it weakens the body’s ability to rid itself of harmful toxins.  Though we eliminate 99% of the aluminum we are exposed to through the kidneys when ingested orally, we unfortunately retain between 40-75% of it when it is injected or applied in other ways.  Accordingly, it has been linked to numerous health problems, including memory loss, brain fog, anemia (too few healthy blood cells), and autism spectrum disorders among others. 

In my decade-long career, it is no coincidence that the patients who got well the fastest on my watch were the ones on the fewest medications and who were subjected to the least amount of other kinds of chemical insults (cigarettes, alcohol, gluten, etc.).  Simply put, the Upper Cervical correction removes the number one cause of neurologic distortion in the body, opening the main channel for communication throughout, but the ensuing healing process is slowed by chemicals, which cause secondary neurologic interference.  So, please allow this information to both better inform and to perhaps also rekindle the desire to limit your exposure to chemicals proven to be counterproductive to your health goals. 

Thinking good things for you,

Dr. Chad 

Wednesday, October 11, 2017

Dr. Chad's Whole30 Food Diary

Day 1: scrambled eggs with salsa and avocado; spinach salad with chopped turkey breast and a homemade ranch dressing (I actually made it myself!), cashews (in place of my staple dark chocolate), and an apple; turkey and cranberry protein bar; pork shoulder with squash, tomatoes, and kale.

Day 2: scrambled eggs with salsa and avocado; spinach salad with chopped turkey breast, chopped carrots, and a homemade ranch dressing, cashews (in place of my staple dark chocolate), an apple, and ½ of a Kombucha drink; Shepherd’s pie w/ sweet potato

Day 3: scrambled eggs with salsa and avocado; leftover Shepherd’s pie with avocado slices mixed in and cashews; chicken hash with apple, sweet potato slices, and spinach

Day 4: scrambled eggs and bacon; leftover chicken hash, a banana, and cashews; chicken, onion, and red pepper kabobs with cauliflower (made like rice)

Day 5: scrambled eggs with salsa; spinach salad with chopped turkey breast, topped with homemade ranch dressing, plus cashews, a banana, and the other ½ of Day 2’s Kombucha drink; hamburgers dipped in homemade ranch dressing

Day 6: scrambled eggs with salsa and avocado; turkey salad with homemade ranch (Sarah’s version), a banana, cashews; turkey and cranberry protein bar; chicken stir fry

Day 7: scrambled eggs with salsa; leftover chicken stir fry, grapes, and cashews; chicken primavera

Day 8: scrambled eggs with salsa; turkey, carrot, and zucchini salad with homemade ranch, grapes, and cashews; leftover chicken primavera

Day 9: scrambled eggs with salsa and avocado; salad with chicken topped with homemade ranch, apple slices, and a Kombucha drink (whole); hot dogs, kale, and mashed sweet potatoes

Day 10: scrambled eggs with chopped red peppers, mushrooms, spinach, plus a sprinkle of pink salt; leftovers from breakfast with leftovers veggies from Day 9 dinner and a banana; Shepherd’s pie w/ sweet potato

Day 11: scrambled eggs with chopped red peppers, mushrooms, spinach, plus a sprinkle of pink salt; leftover Shepherd’s pie with spinach, a banana, apple slices, and cashews; chicken kabobs with red and green peppers

Day 12: scrambled eggs and sausage with mushrooms and spinach, plus a sprinkle of pink salt; leftover chicken kabobs, apple slices, and cashews; spaghetti (with crushed tomatoes and zucchini noodles)

Day 13: scrambled eggs with spinach and avocado; grilled chicken nuggets (Chic-fil-a) and grapes; a banana and apple slices; chicken patties with asparagus

Day 14: scrambled eggs with spinach and avocado; leftover spaghetti, a banana, and cashews; walnut crusted pork tenderloin over spinach topped with homemade balsamic vinaigrette

Day 15: scrambled eggs with salsa and avocado; leftover walnut crusted pork tenderloin over spinach topped with homemade balsamic vinaigrette, a banana, and cashews; buffalo chicken burgers with tomato and avocado and sweet potato “buns” in place of bread

Day 16: scrambled eggs with salsa and avocado; chicken with spinach and homemade ranch dressing, banana, and cashews; tacos with peppers and onions served over kale

Day 17: scrambled eggs and bacon; leftover tacos; dry-rubbed steak with stir-fried veggies and a homemade A1 replacement

Day 18: scrambled eggs with salsa and avocado; leftover steak and veggies; chili with a few apple slices

Day 19: scrambled eggs with spinach and avocado; leftover chili with ranch, grapes, and cashews; chicken fajitas

Day 20: banana and cashews; hot dogs with chili and kale; spinach frittatas with bacon

Day 21: scrambled eggs, sausage, and sweet potato chunks; chicken and avocado salad with ranch; chicken marinated in chipotle mayo with stir-fried veggies

Day 22: scrambled eggs, sausage, and sweet potato chunks; leftover chili with ranch, a banana, and cashews; shredded chicken cooked in the crock pot with a homemade ranch mix marinade, served with fried cauliflower and zucchini

Day 23: scrambled eggs, bacon, and sweet potato chunks; leftover chicken and veggies with a banana and cashews; pork shoulder with roasted vegetables

Day 24: scrambled eggs and spinach; leftover pork shoulder and veggies with cashews; banana for snack; chicken marinated in sunshine sauce and stir-fried vegetables

Day 25: scrambled eggs, bacon, and sweet potato chunks; leftover chicken and veggies with a banana and cashews; turkey meatballs with stir-fried vegetables (and a couple of apple slices)

Day 26: scrambled eggs, sausage, and spinach; leftover turkey meatballs and veggies with grapes and cashews; Shepherd’s pie with sweet potato

Day 27: scrambled eggs, sausage, and spinach; a hot dog, peppers over spinach salad with Caesar dressing, a handful of grapes, and cashews; cashews and a protein bar for a snack; leftover Shepherd’s pie and 1 ½ fried eggs

Day 28: scrambled eggs, sausage, and avocado; apple slices and a protein bar; dry-rubbed steak with stir-fried vegetables

Day 29: scrambled eggs, sausage, and yellow peppers; chicken over spinach salad with Caesar dressing, a banana, and a protein bar; spaghetti served over zucchini noodles

Day 30: scrambled eggs and onions with bacon strips; chicken over spinach salad with Caesar dressing, a banana, and cashews; chicken fajitas 

Wednesday, July 19, 2017

The Primary Reason Why 90% of People Are In Pain...And How To Fix It

Pain is an aggravating and draining experience, affecting our jobs, personal lives, and general quality of life.  It is also increasingly prevalent; 50% of the population suffers from a headache-related condition; 30% suffers from neck pain, with over half likely to experience recurring episodes; low back pain is the second most common cause of disability in the United States (neck pain is fourth) and accounts for $100 billion in lost wages per year due to decreased productivity. 

Perhaps the most frustrating things about being in pain are the ineffectiveness of commonly prescribed treatments and not understanding the cause, with conflicting and numerous opinions making it all seem so complicated.

Well, what if it was really not that complicated?  What if a big part of the explanation was as simple as, “You are showing signs of physical breakdown because the foundation of your body has shifted, forcing every bone and muscle in your structural frame to compensate”?  Could it possibly be that simple?

That it is absolutely possible for it to be that simple is one of the best kept secrets in healthcare. 

You see, your body is not unlike your home in that its foundation has to be level in order for it to maintain its structural integrity.  If your home’s foundation shifts, then at some point – be it months or years later – noticeable adverse reactions will develop; the same thing happens in the body, but a quick review of Anatomy 101 reminds us that the body is structurally designed from the top down, not the ground up like in a home. 


While developing in-utero, the first bones that form are the skull and the upper cervical vertebrae in the neck to protect the two most important parts of your body: the brain and the brainstem; such is the foundation upon which the rest of your anatomy is built.  After development is completed, the balance of the head and neck becomes crucial to your body’s ability to maintain and sustain itself physically; to recover from the stress of day-to-day life, to heal following vigorous activity or exercise, etc.

Unfortunately, nine out of ten people have lost their foundational stability, most frequently on account of head and neck injuries from birth to the late teenage years, when trauma is far more common and the body is still developing.  That header off the top bunk, tumble down the steps, fall off the bike or backyard tree, teenage sports injury or auto accident – one or more of these things happen to everyone – can actually become very clinically relevant.

When your head and upper neck are taken out of their normal state of alignment due to injury, the first cervical vertebra no longer positions squarely under the head, and a chain reaction occurs (through your body’s righting reflex) that prompts your bones and muscles from head to toe into an adapted physical state in order to return your head to as balanced a position as possible; the body uses the level positioning of your eyes, along with the fluid inside of your ears, to establish equilibrium, so when your head and upper neck are off balance, failure to adapt would keep you consistently dizziness or disoriented. 

In the adapted state, one shoulder often shifts up higher than the other and one hip draws higher than the other, dragging the attached leg up and giving the appearance of that leg being shorter than the other, frequently by a quarter to a half inch or more; the head also tends to jut forward over the shoulders, biomechanically disrupting the normal structural support system that helps carry the weight of your body on its structural frame.  This shifting causes muscles that run along the left and right sides of your body, as well as the muscles positioned in the front and the back, to pull against one another instead of working in tandem as they are designed; persistent muscle strain on the head, neck, shoulders, back, and hips can cause pain in various areas of your body as early in life as youth.

Uncorrected body imbalance creates on-going structural stress and has a very negative long term effect.  Though incredibly resilient by nature and capable of reorganizing well enough during the early phase of foundational adaptation to avoid much more than minimal warning signs like pain or other symptoms, your body will break down if the head and upper neck alignment is never restored.  Foundational shifts result in the loss of natural support curves in the spine (i.e. straight spines), causing the body’s weight to stack on the discs in between each vertebra in the short-term and, consequently, premature degenerative disc disease, disc bulging and/or herniation, and even a closing down of spinal nerve canals (stenosis) in the long-term; it also causes unequal weight distribution across each hip and leg by up to twenty pounds, resulting in degenerative joint disease in the hips/knees/ankles/feet.  Just as driving your car with the front end out of alignment causes premature tire wear, long-term body imbalance causes your body to age faster.   

Logical as all of the above may be, that you may never have been made aware of it before speaks to the primary flaw in our health system; we have collectively become so enamored with symptom management that a basic, extremely common cause of pain goes chronically overlooked.  We all experience trauma and, thus, are all susceptible to foundational misalignment, but when head/neck balance is restored, immediately your body can begin to re-adapt, your innate self-healing process can more effectively resume, your muscles can begin to relax, pain can start reducing, the degenerative process can be curbed, and even disc bulges and herniations can be reabsorbed.  It really can be that simple. 

Sources: The National Institute of Health, The Mayo Clinic, Dr. G. Gutmann (Manuelle Medizin), The World Health Organization

Dr. Chad McIntyre owns and operates the Triad Upper Cervical Clinic in Kernersville.  Specializing in Upper Cervical Care, his office emphasizes a proactive, goal-oriented approach to health rooted in strong patient education.  If you would like to learn more about Upper Cervical Care, visit www.triaduppercervical.com or call 336-992-2536 to schedule a consultation.

Thursday, July 13, 2017

Guest Blogger Series: The Energy of Healing

Everything is energy. Our physical bodies – that which we can see and touch – are comprised of atoms that are constantly in motion. The fact that they are more densely packed and are moving more slowly than, say, the atoms of water or air is what gives them their tangible physicality. Science now proves that our body actually extends beyond what we can see and touch.

This energy body, or biofield (called the ‘aura’ in more new age terms), is what we recognize when someone steps into our ‘personal space,’ when someone is too close for comfort, when we feel someone looking at us, when we step into a room where the tension can be ‘cut with a knife.’ This energy can be measured in hertz by scientists, and can be felt or seen by some people.

Because we are holistic beings – physical, mental, emotional, spiritual, energetic – healing in one aspect can heal the whole. I choose to work on the energetic level to affect change in all other levels. By working with the energy body and raising our vibration, we bring about an authentic balance that holds space for whatever healing or ‘wholing’ is needed for each individual.

My path to this work has been lifelong and meandering, but persistent and seemingly inevitable. As a child, I would give family and friends shoulder and foot rubs, and it was satisfying to see how good it made them feel. On some level, I determined then that I would be of healing service in the world.

In my 20s, I became a licensed massage therapist. From my perspective, the opportunity to professionally touch my clients was simply an excuse to let the ‘real’ healing happen, to be a vessel for healing energy. Since then, I have studied, practiced, and been certified in numerous techniques and modalities.

At the same time, I have been committed to my own healing and spiritual growth. Like everybody else, I’ve had my own physical issues and emotional wounds to deal with, and have explored myriad healing methods. So not only am I able to share my knowledge and training with my clients, they also receive the benefit of my personal healing experience.

In every aspect of my practice – Healing Touch energy therapy, Conscious Creation Coaching, and WeightLESS™ System Detox Program and Health Coaching – I focus on my client’s energetic and vibrational body. Everything we do together is to raise their vibration so as to make everything in life easier. The higher your vibration, the more able you are to release stress and fear and pain and resistance. The higher your vibration, the more able you are to attract ease and joy and comfort and abundance.

I am committed to sharing with my clients with the means to facilitate their own innate healing/wholing process. My long-term goal is to divest myself of all clients, to send them on their way with their own toolbox full of self-healing techniques and exercises so that they are empowered to take care of themselves and their loved ones.

I invite you to order my free e-book, “Conscious Life Creation: 10 Easy Steps to Raise Your Vibration and Begin Living the Life You Were Born to Live” ( http://www.betzmckeown.com/a-gift) and take the first steps towards your inherent wholeness.