How to be successful in anything you do.

How to be successful in anything you do.

How to establish discipline.

One of the hardest things that we can do in life is to try and change. Especially when that involves changing yourself. We are creatures of habit. We get very comfortable and used to doing things. Even if it is self-destructive behavior the familiar is a known commodity whereas any change or prospect of change brings uncertainty.
If you want to change something in your life do these things and I have no doubt it will manifest.
1) Define the goal or desire that you want. Create a picture in your mind. Better yet find a picture of that which you want. Or it’s to look better find someone who has the body you want. Put pictures of your new body all over that you will see. Create a burning image in your mind.
2) Ask for it in prayer. The Bible tells us in Mark 11:24 Therefore I tell you whatever you ask for in prayer believe that you have received it and it will be yours. Hebrews 11:1 Faith is the confidence in what we hope for and the assurance of what we do not see.
3) Establish a plan. Just take the next step. Take one step every day and commit to it. If you want a better body then buy a gym membership and commit to going.
4) Be organized. We are all busy and if you are like me it’s very easy to waste time. You have to plan your personal life and you have to plan that which is important to you. If you fail to plan plan to fail. Set up appointments for your workouts daily or to work on your project.
5) share your goal with someone who is enthusiastic and will help bring you up. Nothing better than having a positive accountability partner.
6) Track your progress. Roadmaps along the way to achieving your goal can make a big difference.

Good luck, have fun, kick butt, and enjoy life. If I can help you in any way let me know.

Dr. Jeff

A great article from The Science of Healthy Eating

A great article from The Science of Healthy Eating

Healthy Sweetener Options

Refined sugar is incredibly harmful, and artificial sweeteners are just as bad if not WORSE for humans depending on who you talk to. For this reason, clean eaters are looking for healthy alternatives, and the GOOD NEWS is that there are many low-calorie, low glycemic, whole, organic, nutrient-dense sweeteners on the market that taste just as good.

Best Natural Sweeteners

Pure Raw Honey

Honey will not spoil or rot, it can crystallize over time, but do not mistake this for it going bad. If honey does crystallize, simply loosen the lid and let the jar sit in hot water, as this will allow the honey to liquefy naturally. It is important not to heat honey in a microwave as it will kill the beneficial enzymes. It also stops the growth of bacteria, and when used topically, it heals wounds & minor burns. It relieves sore throats and is touted for its ability to treat high cholesterol and high blood pressure.

Pure Maple Syrup

Pure Maple Syrup is the product of the sap from sugar maple, red maple, or black maple trees, and should not be confused with ordinary syrup made with high fructose corn syrup and imitation maple flavorings. Healthy sweetening foods can be tricky to find if you’re trying to clean up your diet, but researchers have found that the compounds contained in pure maple syrup offer cancer prevention benefits, and the ability to prevent the proliferation of cancer cells. These cancer-fighting properties are greater if the syrup is dark in color. Another benefit of pure maple syrup is that it has been found effective in lowering blood glucose levels.

Blackstrap Molasses

Blackstrap Molasses is a sweetener that is a healthful sweetener that contains significant amounts of a variety of minerals that promote your health. Unlike refined white sugar and corn syrup, which are stripped of virtually all nutrients except simple carbohydrates. It is also much better than artificial sweeteners like saccharin or aspartame, which not only provide no useful nutrients but have been shown to cause health problems in sensitive individuals. Blackstrap is darker than other versions and adds a distinct flavor to foods. Molasses supplies energy to your body in the form of simple sugars, or carbohydrates that are readily absorbed by your digestive system providing a quick burst of energy to fuel your activities. Consuming decent amounts of the correct carbohydrates spares your dietary protein, so it can support the maintenance of muscle mass as well as other protein needs. The carbohydrates in molasses also help your body during strenuous physical exertion. Some people have even said that taking blackstrap molasses regularly can prevent your hair from going gray too early and that it can change graying hair back to its original color.

Coconut Palm Sugar

Navitas Naturals Coconut Palm Sugar is an ideal replacement for regular sugar. It’s low-glycemic, has a wonderful brown sugar flavor, that works well for baking. It also dissolves easily in hot and cold liquids. A sweet bonus: coconut sugar’s nutritional profile includes amino acids, potassium, magnesium, zinc, iron, and B vitamins, and it is low on the glycemic index so it enters the bloodstream more slowly to help curb blood sugar spikes!

Lucuma Powder

Lucuma Powder offers an abundance of healthy benefits when added to your favorite food or beverage. In addition to satisfying your sweet tooth, this powdered all-natural, organic sweetener is also gluten-free and an amazing source of antioxidants to boost the immune system, fiber, carbohydrates, vitamins, and minerals necessary for bodily functions. I use Navitas Naturals Lucuma Powder, which is made from whole Peruvian lucuma fruit that they dry at low temperatures and mill into a fine powder. It is also a is low-glycemic sweetener like Coconut Palm Sugar, contains many nutrients including beta-carotene, iron, zinc, vitamin B3, calcium, and protein, and has a unique, maple-like taste that’s perfect for a variety of recipes. Lucuma provides 14 essential trace elements, including a considerable amount of potassium, sodium, calcium, magnesium, and phosphorus. Studies have shown it has anti-inflammatory effects and is wonderful for wound healing, promoting tissue regeneration, and skin aging.

Monk Fruit

Apart from being a healthy and safe sugar substitute, Monk Fruit is widely used for the treatments of whooping cough, constipation, acute bronchitis, acute tonsillitis, sore throats, cute gastritis, etc. Different parts of Monk Fruit have different medicinal uses. The mashed root is able to help psoriasis & boils, while external use of the fruit hair can be used for wounds. Monk Fruit tea can be a cool refreshing drink that can prevent respiratory infections, and provide longevity if used on a daily basis. In addition, the monk fruit concentrate and extract are often utilized as a condiment to make nourishing stew, broth, cakes, candy, cookies, granules, syrups, fruit essence, cough syrup, and so on.


Stevia is a sweetener that has become immensely popular in recent years. Stevia is a 100% natural, zero-calorie sweetener with a number of health benefits that have been confirmed in human studies. It is a green, leafy plant that is native to South America and has been used for medicinal purposes for many centuries. The plant has also been bred for its strong, sweet flavor and used as a sweetener. Stevia comes in either liquid or a powder, or a version of the plant’s isolated sweet compounds, that are hundreds of times sweeter than sugar.

The first chiropractic adjustment and the power of the body

The first chiropractic adjustment and the power of the body

Here is how DD Palmer described the birth of chiropractic and the first adjustment. “Harvey Lillard, a janitor, in the Ryan Block, where I had my office, had been so deaf for 17 years that he could not hear the racket of a wagon on the street or the ticking of a watch. I made an inquiry as to the cause of his deafness and was informed that when he was exerting himself in a cramped, stooping position, he felt something give way in his back and immediately became deaf. An examination showed a vertebra racked from its normal position. I reasoned that if that vertebra was replaced, the man’s hearing should be restored. With this object in view, a half‑hour’s talk persuaded Mr. Lillard to allow me to replace it. I racked it into position by using the spinous process as a lever and soon the man could hear as before. There was nothing ‘accidental’ about this, as it was accomplished with an object in view, and the result expected was obtained. There was nothing ‘crude’ about this adjustment; it was specific, so much so that no Chiropractor has equaled it.”

Chiropractic is so powerful, or rather the body’s ability to heal. When there is no interference it will work perfectly. Who do you know that suffers from pain, hearing loss, vision problems, organ dysfunction. Under the right care and right chiropractic technique, it can be life-changing. If you don’t know what your spine looks like get checked. Call Mercer Island Chiropractic today for a free consultation and exam. (206) 232-6653.

Natural Solutions for Attention Deficit

Natural Solutions for Attention Deficit


Every year, millions of children and adults are being diagnosed with attention deficit disorder. According to the CDC the annual societal ‘‘cost of illness’’ for ADHD is estimated to be between $36 and $52 billion, in 2005 dollars. It is estimated to be between $12,005 and $17,458 annually per individual.

Most doctors will prescribe drugs like Adderall in order to control the symptoms. But what if the problem wasn’t bad brain chemistry, but a toxicity or deficiency in specific nutrients?

Here are 3 easy and natural ways to maximize the focus and increase brain function in the ADHD child:

1. Add Omega 3′s – Most people know that Omega 3′s from fish oil can help people prevent heart disease. However, more and more research is showing that getting your Omega 3′s can actually improve brain function. Your brain cells are MADE from Omega 3 fats, and getting them back into your body has been shown to help with depression, anxiety, and even ADHD

2. Cut neurotoxic food additives and gluten – More research on nutrition and diet show that food additives and preservatives can negatively impact the brain. Watch out for any ingredients containing benzoate, artificial colors, and dyes.

3. Get MOVING- Many people know that exercise is great for your heart and muscles. However, movement is one of the most vital nutrients for brain health. Taking away recess and PE to control kids is the WRONG ANSWER. Those 30 minutes of physical activity are critical for brain balance! New research is starting to show that it stimulates the nervous system and brings balance to brain function.

This is ESPECIALLY important when it comes to MOVEMENT OF THE SPINE. The spine is loaded with nerves that send positive feedback signals to the brain. Remember, chiropractic isn’t about bones, muscles, or ligaments. It’s about the central nervous system which will ALWAYS work better with a structurally sound spine.

– See more at: http://chiropractorwellington.com/natural-solutions-for-attention-deficit/#sthash.ryzNH3BP.HElJd2qI.dpuf

How to be successful in anything you do.

What a healthy body can do!

Hey Dr. Jeff,

As promised, here is my Ninja Warrior submission video! You can take partial credit for keeping my body healthy enough to do this extreme activity!

Check it out: http://youtu.be/IUXwLsq-lDc

– Joe

Joe’s Crab Shack = Trans Fats

Joe’s Crab Shack = Trans Fats

April 17, 2014       By

      Jason Best has worked for Gourmet and the Natural Resources Defense Council.

“Eat at Joe’s,” the saying goes—but eat at your own risk? The nonprofit public health watchdog group Center for Science in the Public Interest is taking aim at Joe’s Crab Shack, that 130-restaurant casual dining chain that always seems to be desperately trying to project an air of beachside conviviality even as it typically sits as an island unto itself surrounded by a sea of asphalt across from your local shopping mall.

Inside Joe’s, it’s always a vacation, which may explain why the chain has apparently been so lax about following through on its 2007 promise to eliminate trans fat from its menu, according to CSPI. “Joe’s Crab Shack is a nutritional shipwreck of a restaurant chain, ruining expensive seafood with cheap, industrially produced trans fat designed to simulate butter,” the organization’s executive director, Michael F. Jacobson, said in a statement. (You’ve got to hand it to CSPI: They don’t pull their punches in their press releases.)

Indeed, the organization found that several pricey Joe’s Crab Shack menu items contained whopping amounts of trans fat, which has proved so dangerous in study after study that the FDA has finally proposed dropping it from its list of foods that are “generally recognized as safe.” The entrées are specifically cited by CSPI—Joe’s Pasta-laya, Crab Cake Dinner, and Redfish Pontchartrain, as well as Joe’s entire line of over-the-top Steam pots—each, contain as much trans fat as the American Heart Association recommends as the limit for an entire week. The KJ Steampot has a full 25 grams of trans fat.

True, all but the most naive restaurant-goers probably suspect that health benefits of seafood consumption aside, putting away an entire “Lobster Daddy Feast” is likely not all that good for you. Even on the menu the dish looks like more of a stomach-churning dare than it does a legitimate dinner option, like those outsize Texas steaks pictured at truck stops (“Eat it in less than an hour, and it’s free!”). But few might suspect that food that’s not been fried the bejeezus out of could contain such ridiculous levels of trans fat. As the CSPI press release points out, “With Steam pots selling for between $21.49 and $41.99, consumers might expect they’re getting real butter” to dunk their crab legs in—but the seafood extravaganza is served with an unsaturated fat knockoff.

Fast-food chains may garner much of the public ridicule for their contributions to America’s diet woes, which have led to elevated rates of heart disease and the current obesity epidemic. But it’s often casual dining restaurants like Joe’s Crab Shack that are serving up eye-popping amounts of calories, fat, and sodium. Last year, CSPI released its Xtreme Eating Awards, which generated widespread media coverage. It wasn’t McDonald’s and Taco Bell that were the most egregious offenders (though in a separate action, CSPI named Long John Silver’s Big Catch, with 33 grams of trans fat, as the “worst restaurant meal in America”; the chain has since eliminated trans fat from its menu). No, it was placed such as Chili’s, Maggiano’s Little Italy, and the Cheesecake Factory that were tipping the scales with things like a 3,000-calorie shrimp pasta entrée and a single slice of chocolate cake that packed as much saturated fat as eating 15 Ho Hos.

Given the most recent CSPI allegations, Joe’s Crab Shack may want to rethink the little shark icon it uses on its menu to denote popular menu items—it calls them “Killer Choices.”