COCONUT MILK WHIPPED TOPPING
This is the perfect, healthy whipped topping for all your favorite desserts. Try it over a bowl of fresh  berries, for a delicious summer treat. It has been taste tested and kid approved by my grandchildren.
- 1 14-ounce can of coconut cream or full fat coconut milk (Make sure to buy organic. I recommend the red label Thai Kitchen brand.)
- 1-2 tablespoons of pure vanilla extract
- 1/4 teaspoon of cinnamon
- Additional flavoring options: local honey, finely ground coffee, cocoa powder, peanut butter⌠anything you can think of!
1. Chill the coconut milk in the fridge overnight.
2. The next day, remove the can of coconut milk from the fridge. Open the can and scoop out the solid coconut milk and place it in a blender or food processor.
3. Add the vanilla, cinnamon and a few teaspoons of the coconut milk liquid from the can (keep the extra liquid for smoothies).
4. Blend for a few moments until light and fluffy.
I keep a couple cans of coconut milk in my refrigerator at all times. This way Iâm always prepared if I need to whip up a last minute dessert.
WALKING MEDITATION
Meditation is the topic for next monthâs newsletter, however, I wanted to touch on something I learned from a monk named Thich Nhat Hanh. He teaches âwalking meditationâ in his book âPeace Is Every Stepâ. Too many times when we walk for exercise, we focus on the problems in our head and fill the time replaying negative conversations or personal controversies. Instead, Thich Nhat Hanh teaches us to focus on the nature around you while walking. Listen to the sounds of the birds singing. Hear the wind blowing. Smell the flowers, grass and trees. Feel the earth under your feet and let the energy of the ground transfer through your body to rekindle your own energy. After all, Spring is the time of rebirth. Use your time walking, to observe the beauty of the world that is literally at your feet.
SPOTLIGHT ON: POSTURIFIC BRACE
The Posturific Brace is a great, easy tool for improving your posture. It was designed by a chiropractor who wanted to help his patients correct their posture. He didnât like that every brace on the market was so  expensive and difficult to use. This figure-8 elastic strap goes around your shoulders to gently pull your shoulder blades together. It is affordable, very comfortable to wear, takes seconds to put on and is rather invisible under clothing. Think of it as a gentle reminder to ease you into better posture. I recommend wearing the brace at all times in the beginning. Once your body naturally adjusts to the correct posture, you will no longer need the brace to âremindâ you. The Posturific Brace is available in small, medium and large. Try one on in the office today to see if the Posturific Brace would help you develop and maintain the perfect posture.
EXERCISE OF THE MONTH- PEC STRETCHES
Good posture begins with your head, chest and shoulders being properly aligned. Your ears should be centered over your shoulders, and your shoulders should be centered over your hips. Due to the excessive use of computers and handheld devices, many people pull their neck forward which increases the incident of neck pain, shoulder tension and headaches. The first step towards better posture begins with opening and stretching your chest muscles. Stand in the center of a door frame and lift your arms, placing one hand on each side of the frame. Lean forward until you feel a gentle pull in your chest. You will likely feel the stretch in your shoulders as well. Hold the stretch for a slow count of five. Release the stretch and move your hands an inch up or down the door frame. Lean forward and hold this stretch for a slow count of five. Continue to move your hands to different positions up and down the frame, holding and stretching. Repeat for a couple minutes.
May- WORDS OF WELLNESS WITH DR. CATHY
Several years ago while out to dinner, I saw the most beautiful elderly woman. She had a lovely, peaceful smile and bright eyes, but what struck me the most was her perfect posture. She looked absolutely REGAL. It made me realize how underrated proper posture is. Since that time, I have observed how without good posture people appear so much older, worn and tired. We can use all the facial creams, make up and cosmetic surgery available, but none will have the immediate ability to make us look younger and slimmer like proper posture. While the cosmetic benefits of good posture are wonderful, as a chiropractor I have witnessed the physical pain that poor posture can bring. When you slouch, your muscles have to work harder to keep your body balanced, leading to back pain, neck pain, headaches, etc. This imbalance also gives you a greater risk of falling and injury. The pressure put on your spine from poor posture can lead to painful and permanent compression fractures. Additionally, with our shoulders stooped and out of alignment, it decreases our lungsâ capacity to hold and exchange oxygen.
The key to perfect posture is to focus on your shoulder blades. Simply roll them up and back. Doing so will lift your breastbone up, center your ears over your shoulders and improve the curve of your lower back. If your shoulder blades are in the correct position, you should be able to lower your hands and pinch your fingers on the side seams of your pants. When standing, try to keep the weight even on both feet. When sitting, try to keep the weight even on each butt bone. Always keep the top of your head lifted  towards the sky.
Take good posture seriously. Work on exercises to strengthen your core and see your chiropractor for maintaining good mobility of your spine.
Dr. Cathy
EXERCISE OF THE MONTH- CORE BALANCE
We all know the importance of strengthening your core, however most people associate core strength with intense abdominal exercises. They tend to focus on sit ups and crunches, which for many patients are too strong. I hate to see a well intentioned patient begin an exercise program only to overdo it and end up injured. One of my favorite core exercises is the balance exercise. This exercise is safe for everyone, regardless of age or conditioning.
- Stand in a door frame or corner and lift one knee to hip level.
- Keep you waist and hips in a straight, level line and do not drop one hip lower than the other.
- Hold this position for as long as you can.
- When you lose form or balance, switch sides.
Do this several times a day, working to increase the amount of time you can hold each leg without losing balance. You will naturally be able to hold one leg for longer than the other leg. Once you can hold each leg for 10 seconds, try doing it with your eyes closed. Use the door frame or corner to avoid falling or injury. You can do this exercise in minutes, anywhere, with no equipment.
APRIL SPECIALS
SPOTLIGHT ON: TRIGGER POINT ROLLERS
A great âtoolâ to have on hand is a foam roller. This small, fairly inexpensive, piece of  equipment is awesome for massages and working out kinks in your muscles and joints. Most foam rollers break down very easily with your body weight and quickly become ineffective. I prefer the Trigger Point rollers, because they are made with a padded, corrugated plastic that is virtually indestructible. To use the Trigger Point roller, lay it on the floor and place your tight muscle over top. Use your body weight to âkneedâ out the tightness. A muscle truly in need of attention is often times very tender. Only place as much weight and pressure as is comfortable. More is not better. If this is still painful, try icing the muscle for a couple minutes first. Roll and stretch each muscle for one to two minutes maximum, several times a day. For another great massage, lay on your back on top of the roller, with the roller running the length of your spine. This opens up your chest and shoulders and massages the muscles along your spine. Itâs great for your posture.
QUICK AND HEALTHY GREEN SMOOTHIE RECIPE
Smoothies are my top choice for a healthy, delicious, on-the-go start to your day or a quick snack any time. They only take minutes to make and are perfect for your morning drive in to work.
- 10 ounces of liquid (filtered water, unsweetened coconut water, coconut milk or almond milk, etc.)
- 1 cup of greens (kale, spinach, swiss chard, etc.)
- 1/2 cup of fruit (berries are the best for you)
- 2 scoops of Standard Process Complete protein powder
- 2 tablespoons of flavored fish oil or flax oil (I prefer Barleneâs. It does not taste âfishyâ)
- 5 ice cubes
Combine all the ingredients in your blender and blend for 2 minutes. Pour into a cup with a lid and straw and you are on your way.
Frozen greens and fruits work best because they are already washed and ready to go. Alternate your liquid, green and fruit choices to keep your taste buds excited!