2015 Nov/Dec - Holiday Stress Busters - Maximized Living Magazine

Restful Sleep in Stressful Times

MAGAZINENOVEMBER - DECEMBER 2015 Issue #18

MAXIMIZED LIVING

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GET YOUR SPINE INLINE

Recipe:CRANBERRYCHOCOLATEBISCOTTI

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SLEEP: NATURE’S SIXTH ESSENTIAL

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Contact us: Maximized Living | 1170 Celebration Blvd., Suite 100B, Celebration, FL 34747 | 321.939.3060In view of the complex, individual nature of health and fitness problems, this magazine and the ideas, programs, procedures, and suggestions in it are not intended to replace the advice of trained medical professionals. All matters regarding one’s health require medical supervision. A physician should be consulted prior to adopting any program or programs described in this magazine, or any of the Maximized Living resources. The contents of this magazine are based upon the opinions of the authors. The authors and publisher disclaim any liability arising directly or indirectly from the use of this magazine.

This magazine is not intended to make recommendations related to getting on or off prescription or over-the-counter medication. If you face any current health concerns, or are currently taking medication, it is always recommended to seek the advice of your physician before starting a new health care program. Only your medical doctor can prescribe drugs or tell you to get off of drugs. Our role is to make you aware of the hazards of poor lifestyle decisions while helping you to create optimum function and healing in your body. In time, you must begin to judge for yourself whether your medications are keeping you alive, merely palliating symptoms of an unhealthy body, or actually causing some of the ailments you suffer from. With the guidance of your prescribing physician, you need to make your own best decisions on medication. As you heal, work with your medical doctors to help you reduce or eliminate the drugs you’re on.

The information in this magazine is intended to be educational and should not replace consultation with a competent healthcare professional. This magazine is intended to be used as an adjunct to responsible health care supervised by a healthcare professional. The authors and Maximized Living are not liable for any misuse of the material contained in this magazine.

Reportedly, John Lennon wrote the song, “How do you sleep?” as retaliation against what he felt was unethical behavior by his Beatles band mate, Paul McCartney. Today, however, the question, “How do you sleep?” is less about dealing with your guilty conscience or restless soul. Rather, it is more a common medical question followed by a diagnosis and subsequent medication. If you have trouble sleeping, there can be any number of causes. In our high tech, fast food, double-espresso, 24 hour-a-day news world, it is actually a wonder that anyone gets any shut eye. While sleeplessness can, in very rare instances, come from an actual pathology, the epidemic is clearly lifestyle related. Think about just a few of the common factors brought on by “modern” living:

• If you cannot live without checking social media updates, emails, and text messages all day, what makes you think your body can do it at night? Many people don’t, and they actually get up to check their phone on the regular.

• Starbucks doesn’t have a time-release mechanism in their caffeine so that your body knows to shut down at 10:15PM. Unless of course your glands are so burnt out by these legal, liquid amphetamines (LLAs) by then, that you simply pass out.

• Medications and the many chemicals found in food and personal care products can disturb physiology and throw sleep rhythms out of balance as well.

• 1,500 television channels, 24 hours a day, seven days a week, 365 days a year1

According to the Centers for Disease Control (CDC) fifty to seventy million adults in the U.S. have what is now being diagnosed as “sleep or wakefulness disorder.”1 Because trouble sleeping is now labeled a condition or disorder, there is of course a drug for it. In fact, the IMS, which is a leading research firm that tracks the sale of prescription drugs, found that in 2011, there were sixty million prescriptions written for sleeping pills,2 a number that is growing with leaps and bounds every year – it rose from 47 million to sixty million between 2006 and 2011. In other words, nearly everyone diagnosed with trouble sleeping is taking medication for it. This “condition” isn’t just being diagnosed in adults, either. A Wall Street Journal Article called, “So Young, So Many Pills,” revealed that 300,000 kids were also prescribed sleeping pills!3 My parents used to just say, “Shut up and go to bed.”

I get this problem. My wife falls asleep mid-sentence and I lie there trying to solve all of the problems of the universe for what can seem like hours. It can feel frustrating and make getting up the next morning and functioning throughout the day tough. Yet the solution to the complex health issues we face today are never easily solved with drugs. There’s no such thing as just, “a simple little pill to help you sleep.” In fact, a study done in 2012 that was published in the prestigious British Medical Journal (BMJ) found that those who were taking prescription sleeping drugs like Ambien were more likely to develop cancer and five times more likely to die within a period of two and a half years! Many other studies link multiple diseases and causes of death to this drug and the others like it.4 The solution to sleep, as tempting as it may be at 3AM, isn’t a life-shortening drug. Addressing your 5 Essentials and getting help from your local ML doctor is the best way, as Lennon also wrote, to “Give Peace a Chance.”

How do you sleep at night?

Maximized Blessings,

Dr. Ben LernerMaximized Living Co-Founder

CONTENTS03 Answers From The Source: Q&A With Maximized Living Co-Founder Dr. Greg Loman, DC

04 Get Fit Fast by Zach Zovath

06 Sleep: Nature’s Sixth Essential by Dr. David Erb, DC

09 Get Your Spine In Line

10 Interview With Dr. Clayton Hansen, DC

12 Recipe: Cranberry Chocolate Biscotti

13 Recipe: Peppermint Mocha Smoothie

15 Sleep In Peace by Dr. Pragati Gusmano, ND

1. Retrieved from http://www.cdc.gov/features/dssleep/ on 9-8-152. IMS HEALTH. http://www.imshealth.com/portal/site/imshealth3. Mathews, A.W. (2010, Dec). So Young and So Many Pills; More than 25% of Kids and Teens in the U.S. Take Prescriptions on a Regular Basis. Wall Street Journal.4. Kripke, D. F., Langer, R.D., Kline, L.E. (2012). Hypnotics’ association with mortality or cancer: a matched cohort study. Pharmacology and therapeutics. BMJ Open 2012;2:e000850 doi:10.1136/bmjopen-2012-000850

FOUNDER’S LETTER

MAXIMIZED LIVING MAGAZINE 3

GL: No one can run from or avoid stress, it is present in every aspect of your life. Things like raising children, getting married, finances, a demanding career, and family issues are all unavoidable triggers for stress. Since we all have to live in the middle of stress, the best approach is to be proactive about dealing with it. Stress is an internal reaction to external stimuli, and I want you to know that there is a specific, effective approach you can take.

I’d like to start off by saying that I completely understand and am compassionate to individuals who feel the need to take prescription medications to help with their stress. Stress can be an extremely scary and overwhelming feeling to overcome. With that said though, reducing stress through drugs can be a very dangerous approach. Look at it this way: is it a reasonable approach to manage your kid’s behavior by locking them in a closet? Of course not! In addition to being abusive, when you finally unlock the door they will likely come out more wild and unruly than they were before. Taking drugs for stress is the same — you are basically just locking your emotions and anxiety in a closet. When you finally open that door, you better watch out! When we try to avoid physical, spiritual and emotional stressors and pain by drugging them, we are refusing to deal with reality.

Be brave with your life! Stop running. Stop hiding. You can face your days, your circumstances, your family, your fears, and your finances. By incorporating The 5 Essentials you can conquer any stressors that come your way.

Essential 1: Be proactive with keeping your mind in order.Essential 2: Nerve stress builds stress in your organs, which creates disease. Get your spine checked for Spinal Subluxations. Essential 3: Cellular disease is caused by a lack of nutrition. There is only one way to fix this: put proper nutrition into your body. Essential 4: Everybody knows that exercise allows your body to deal with stress better. Don’t skip your workouts.Essential 5: When your body is bombarded with toxins, stress is a given. Get toxins out of your life and body.

I co-founded this company so that the brilliance of these essentials can help you save your own life. If you don’t know where to start, visit maximizedliving.com and find a Maximized Living Chiropractic Doctor in your area.

Remember, the best way to deal with stress is to put your entire body in a state of harmony. This is the only way to a happy, healthy life.

Dr. Greg LomanMaximized Living Co-Founder

ANSWERS

q:

FROM THE SOurCE

WHAT IS YOUR BEST STRATEGY FOR FIGHTING STRESS?

MAXIMIZED LIVING MAGAZINE4

BeginnerPerform each move for 20 seconds with 20-40 seconds of rest in between. Complete the entire circuit three times!• Squats• High Knees• Air Punches• Push Ups• Good Mornings

IntermediatePerform each move for 30 seconds with 10 seconds of rest in between. After all six moves, rest for 45 seconds, then repeat for a total of six rounds!

• High Knees• Push Ups• Tuck Jumps• Mountain Climbers• Plank• Burpees

Partner/AdvancedThis workout can be done alone, but it’s definitely more fun with a partner. For 60 seconds, perform each exercise as many times as possible. After 60 seconds, rest for 60 seconds while it’s your partner’s turn. Complete a total of six rounds each.

• 10 squats with overhead press (thruster) using kettlebells or dumbbells

• 10 burpees

Here are three great maxT3 workouts at varying levels of difficulty. *For a demonstration of exercises, go to: www.youtube.com/maximizedliving/playlists. Click on MaxT3 Surge Training Workouts.

Exercise is a major component of health, but during the holidays, many people put it on the backburner because of the added stress that this time of

year brings. There isn’t a doctor on the planet that would discount the importance of exercise in a healthy lifestyle,

but it is generally designated as a tool for weight loss – it is so much more than that!

Research suggests that by alternating bursts of high-intensity work with complete rest (or low-intensity movement), interval training can supercharge

fat-burning, boost metabolism, and improve cardiovascular fitness.1 Exercise can also help

manage stress by balancing hormones and increasing the production of endorphins. These benefits can help improve your sleep and give you a sense of command over your body and your life by naturally reducing

stress, depression, and anxiety. Getting the benefits of exercise doesn’t

require hours in the gym each day. You can see MAJOR changes in about an hour for the entire week, and you can do it practically anywhere!

Make the Most: Out of maxT3• If you’re not sure, ask. If you have questions

about a specific movement or feel like you’re not doing something correctly (or safely), ask your Maximized Living doctor or staff. Nothing can derail progress like an injury.

• Start slow. Go all out for 20 seconds, and then recover for 40 or even 60 seconds. You may feel like that’s not hard enough, but building slowly will decrease your risk of injury and prevent you from burning out.

• Don’t skip your warm-up. Because the intensity is high, it’s important to get your body primed for the workout. Warm up your neck, shoulders, wrists, hips, legs, and ankles and do a few repetitions of each movement in your workout at a low-intensity before starting the workout.

• Aim for reps. If you want to challenge yourself and track your progress, keep a count of your reps during any given interval and try to beat it next time.

• Use an interval timer. If you’re working at a high intensity, it’s going to be tough to keep it together while glancing at a watch, a wall clock, or your iPhone. Set your workouts on autopilot with an interval-timing app. Set it once, press start, and get to work.

• Keep the intervals short. Three to five minutes is not an interval. Twenty to sixty seconds is. Remember: The intervals are short so you can push yourself to the max.

• Work out with a partner. Alternate your work and rest intervals with a partner; you can rest while your partner works, and vice versa. While “resting,” your job is to cheer on your partner and make sure they’re working hard.

By Zach Zovat

h, M

Ed C

ES

GET FIT

fast!Exercise is Essential for More Than Weight Loss: Learn to burn fat, boost metabolism, reduce stress, and improve cardiovascular fitness in just one hour a week.

1. Giannaki CD, Aphamis G, Sakkis P, The Journal of Sports Medicine and Physical Fitness, 2015, Jan: 0022-4707

MAXIMIZED LIVING MAGAZINE 5These statements have not been evaluated by the Food and Drug Administration.This product is not intended to diagnose, treat, cure or prevent any disease.

TURN THE POWER N

Your brain is the power center of your nervous system, and it requires a pure source of essential fatty acids for better health and function. Research suggests that dietary factors like omega-3 intake play an important role in brain plasticity and central nervous system health and disease. Maximized Living Optimal Omega could be just what you need to help protect your brain and your spine.

Gomez-Pinilla, Fernando, and Alexis G. Gomez. “The Influence of Dietary Factors in Central Nervous System Plasticity and Injury Recovery.” PM & R: The Journal of Injury, Function, and Rehabilitation. U.S. National Library of Medicine, n.d.

PURE FUEL FOR YOUR BRAIN


ARE YOUR

IN THE RIGHT PLACESTHE SURPRISING CONNECTION BETWEEN HEART HEALTH AND CHIROPRACTIC CARE THAT COULD SAVE YOUR LIFE

We all can benefit from spinal correction, but perhaps not all for the same reasons. Each individual comes to a visit with their own set of needs and their own lifestyle choices. Women tend to be more likely to visit a chiropractor than men, making an understanding of women’s health vitally important in chiropractic care1. Specifically, the connection between heart disease – the No.1 cause of mortality in women – and spinal correction is not frequently recognized but could prove significant.

Heart Health as PriorityA healthy cardiovascular system is important not only because of the risks that cardiovascular disease, pose but because it is so heavily intertwined with the other functions in the body.

The same lifestyle adjustments that women should seek for the prevention of heart disease can also apply to diabetes, and both are connected with obesity and even discomfort. Chiropractors are uniquely positioned to help patients prevent these things2.

The time that chiropractors are able to spend with their patients and the focus that the chiropractic lifestyle places on prevention and lifestyle changes is perfectly suited to prevent metabolic disorders.This helps to protect your heart. If prevention is the key, chiropractic care can help women turn the key to unlock wellness.

Heart Health and the Nervous System Lifestyle prevention may not be the only connection between chiropractic care and the prevention of heart disease. Since the 1950s, researchers have believed heart disease may be connected with the nervous system3. More recently, in 2014, researchers detailed the way that sympathetic and parasympathetic nervous reactions relate to heart problems.

Sleep:

Nature’s Sixth Essential

Is getting enough sleep, getting to sleep, or staying asleep difficult for you? Recent research shows that even small problems with this powerful health ally can wreck your health.

Fifty to seventy million Americans have difficulties with sleep on a nightly basis,1 and lack of sleep can be the primary cause for many chronic health issues.

We now know that lack of sleep is linked to decreased immunity, ADD/ADHD, depression, decreased memory, high blood pressure, decreased insulin sensitivity, weight gain, diabetes, and even cancer.

Medications are common treatments and have at least 203 known side effects including depression, suicide, dependence and more sleep difficulties. In fact, recent research shows that even people who take fewer than eighteen sleeping pills a year are at greater risk of death, compared to those who are not prescribed sleeping aids.2 Even though difficulties with sleep are common, here are five quick and easy solutions:

Do you have trouble sleeping?

By Dr. Dav

id Er

b, D

C


Nature’s Sixth Essential

LIGHTLight is one of the most important external factors that affect your sleep. Having even low levels of light in your bedroom decreases sleep quality by keeping your brain slightly engaged. This is why night lights for kids not only create tired youngsters, but they decrease immunity. Exposure to sunlight improves the timing of our internal clock. This sun exposure drastically improves sleep quality, which in turn improves healing and metabolic processes.Lack of daily sun exposure decreases the quantity of several hormones your body creates, including melatonin, which according to the British Cancer Journal in 2004, increases your risk of cancer. So your room should be as dark as possible and you should get plenty of sunlight each day.

EXERCISENot only did participants in studies state they felt better overall with regular exercise, they also found that getting moderate to vigorous exercise like MaxT3 improved sleep by 65 percent. In a seven year study of 7,022 middle-aged people, Finnish researchers found that women who reported sleep problems were more likely to experience a major weight gain.3 So, daily or regular exercise not only keeps you leaner and improves your sleep, but also may have you losing weight while you rest!

TIMINGAre Mondays your hardest days? When you sleep may be more important than how long you sleep. Staying up late is a major sleep enemy. This is because sleeping each hour between 10pm and 2am is worth up to four hours of sleep compared to each hour after 2am. This sleep timing difference is why staying up late on the weekends and sleeping in drains you even when you sleep in later the next morning.This resetting of your internal clock sleeping at differing times makes Monday morning at 6am feel more like 4am. So, getting to bed at the same time and during earlier hours is key!

SLEEP POSITIONWhat is the best position to maximize your sleep?Sleeping on your back with your Maximized Living spinal molding rolls is best followed closely by sleeping on your side. Both should be supported so that your body and spine are aligned properly with the right bed or pillows. While sleeping on your back, your head should be resting on the same surface as the rest of your body. Even specially shaped pillows can raise your head creating a head forward posture, which

is related to sleep apnea, can cause other health conditions, and can destroy the joints and discs in your spine over time. Sleeping on your stomach creates the need to turn your head, which over time causes your spine to develop abnormal curves, putting pressure on your nerve system. So the best position is on your back or on your side with support to maintain proper alignment.

NERVE SUPPLYIs a short circuit the problem with your sleep? The most commonly overlooked solution to great sleep is your nerve system. Your spine being out of alignment creates pressure on your vital, sensitive spinal cord and nerve roots that not only creates tossing and turning while you sleep, but also creates dysfunction, increased sensitivity to pain, and disease over time according to Irvin Korr in 1979.

Within weeks of correcting their spine and nerve system, patients have slept better, stopped using breathing devices at night and even stopped snoring. Your local Maximized Living doctor can be a great resource for you and your family to check, correct, and maintain this vital system.

So whether you are looking to lose weight, have more energy and focus, or shake your need for prescription meds, the solution may be as close to home as your own bedroom. Sleep well!


Don’t Let a Cold Slow You DownHelp Boost Your Vitamin DLevels for Fall and Winter

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Colds are more prevalent in the winter months when our exposure to sunshine drops drastically. On top of less sunshine, we’re busy making holiday preparations — which can drive our stress levels even higher.

When stress goes up and Vitamin D levels go down, our immune system takes a hit. Supplementing with Vitamin D3 can boost your immune system by helping your body fight off bacteria that lead to common illnesses. Interested in keeping your family healthy throughout the holidays? Maximized Living Vitamin D3 + Probiotics also includes a very large quantity of probiotics. These beneficial bacteria is known to not only boost the immune system, but also improve the absorption of the much needed vitamin D, which people tend to lack during the colder months when sunlight is less available.

Resta, Silvia C. “Effects of Probiotics and Commensals on Intestinal Epithelial Physiology: Implications for Nutrient Handling.” The Journal of Physiology. 2009: 4169-4174.


I N L I N ES P I N E

I N C R E A S E T H E E F F E C T I V E N E S S O F YO U R C H I R O P R A C T I C C A R E BY L E A R N I N G W H I C H S L E E P I N G P O S I T I O N S A R E B E S T.

A S K YO U R M A X I M I Z E D L I V I N G D O C T O R H O W YO U C A N G E T A H O M E C A R E K I T.

Second Best Way:

Best Way: Third Best Way:

Worst:

Our posture affects all areas of our life and health, yet we seldom consider how our sleep posture may contribute to spinal subluxations. Here, Dr. Tony Nalda of Celebration Family Chiropractic in Celebration, FL, shares which sleep postures are best, which to avoid, and how to literally correct subluxation while you sleep by using your homecare kit properly.

Best Way: On your back with Progressive Rolls (ask your ML Doctor about homecare).

Second Best Way: On your back with a thin pillow that does not push your neck forward/flex your neck or no pillow.

Third Best Way: On your side with a pillow that supports your neck (level with your torso) and pillow between your knee to prevent pelvic rotation.

Worst Way: On your stomach.

G E T Y U R


Q: How did you get started working with sleep and with veterans through your sleep workshops?CH: Everyone has a hero. Personally my heroes have been the Navy Seals ever since I watched a documentary on Hell Week at age six. I know it’s strange because I was seeing people in a tremendous struggle, but seeing that perseverance and determination inspired me. If I hadn’t become a chiropractor, I would have been a Navy Seal. I started understanding and learning more about the sleep cycle when my personal wellness and professional life collided. I was participating in an athletic competition modeled after the infamous Hell Week, which was actually put on by some Navy Seals. It was a 55-hour crucible with … no sleep. I’ve had sleep issues myself for as

long as I can remember, but no one has sleep problems like Navy Seals. There is a retired Seal who became a doctor and returned to help care for the teams. When he arrived, he quickly realized that poor sleep was actually one of their biggest health problems. Sleep became one of his specialties, and he has become a mentor of mine.

Q: Did you experience improvements in your own sleep?CH: I experienced immediate changes in the quality of my sleep. Most importantly, I had a paradigm shift: sleep is not weak. Here in the US, sleep is simply not a priority and, in fact, it’s often looked at as weak or unimportant. We brag about how we can function on just a few hours of sleep. People say, “I’ll sleep when I’m dead,” or

“I only need four hours of sleep,” but that’s just not true. What research shows is that when you actually test sleep-deprived people on things like physical performance and cognitive function, everything is worse across the board, no matter who you are.

Q: Can you tell me about a couple of your most successful cases?CH: Sure. We have a woman whom we’ve worked with over a couple of months now. One day, she came and told me, “Thank you so much, you are helping me save a bunch of money!” Puzzled, I asked her how I was doing that. “I’m saving money on sleeping pills!” she replied, “I’ve stopped taking them entirely and I’m getting the best sleep of my life!” It turns out that she was taking 30 pills a night. Not only that, but she got her life back. Carrying a

AnInterview

With Dr. ClaytonHansen, DC

A Maximized Living Chiropractor shares his passion for helping veterans with sleep, explains what’s at stake when you lose your health, why he chose chiropractic, and more.


huge sleep deficit for a few decades had effectively turned her into a zombie, but now she is working better and interacting more with her grandkids.

We also have these two little girls who are part of an amazing family, and their parents were getting woken up all night long because the girls would wake up and come into their room. They made a couple of easy tweaks to their sleeping habits, and the girls (and their parents!) finally slept through the night for the first time in years.

Q: How have you been inspired, surprised, or rewarded by this work and the veterans you work with?CH: Well, obviously I have always been inspired by them and have been very patriotic since I was a kid. As a Texan, it’s doubly so! I love the military, their service, and everything they stand for. Anytime I can help our vets, I want to do that. Working with them is very fulfilling to me.

Q: What about for those who rely on medications to aid in sleep? CH: If you hit someone on the head with a bat and knocked them out, no one would say they are sleeping, even though they look the same. With sleep meds you are knocked out — not sleeping. You are not receiving the healing benefits of sleep when you take sleep medicine. Instead, you become more and more of a zombie every day. The great thing is that you can drop sleep meds cold turkey with no negative effects to worry about. That’s the BEST thing to do. Research has proven that these drugs are actually only psychological addictions; after about three weeks they have zero effect and they never really changed much to begin with. Get off the meds and focus on the cause of why you aren’t sleeping. You’ll be surprised at how fast things can turn around.

Getting to Know Dr. Clayton HansenDr. Clayton was motivated to become a chiropractor after a chronic illness almost took his life. “When I was younger, I decided to dedicate a few years of my life to full time missionary work in Mexico. I got sick as soon as I arrived, and within a few weeks I had dropped about thirty pounds. I stayed sick the entire time I was there.” Dr. Hansen experienced a host of symptoms raging from severe digestive problems, to pneumonia, asthma and allergies, and very poor sleep. Things came to a head when, despite being very sick, he decided to trek through a volcanic region to reach a phone and call his mom on Christmas Eve. He eventually stumbled home, now shaking uncontrollably, and passed out.

He didn’t get up for a week. Not to eat or drink, not to shower or use the restroom. When he was found, reports said that he was unconscious and that the room smelled like death.

Dr. Hansen continues to reflect on that experience to this day. It was through his sickness that he learned first-hand how, “When you lose your health you lose everything, even your capacity to give and serve.” Not being able to fulfill the full potential of his purpose for being in Mexico also helped him realize that, “While I was placing high value on everyone else, somewhere in the back of my head I was telling myself that I wasn’t worth it personally. I now see that I am worth it, and so are you. The most miserable part about being sick is that it drives a wedge between you and what God has put in your heart to do with your life.”

Several years earlier, Dr. Hansen’s brother had been run over by a bus. He saw a chiropractor that helped him make an amazing recovery and now he is very active and has a healthy family in spite of his accident. The impact of chiropractic care stuck with Hansen. “It clicked after my sickness that I wanted to help others be well, and after my brother’s accident, I knew I would do this through chiropractic care,” he said.

Dr. Hansen has practiced at his Maximized Living Health Center in San Antonio, Texas, since 2011.

People say, “I’ll sleep when I’m dead,” or “I only need four hours of sleep,” but that’s just not true. What research shows is that when you actually test sleep-deprived people on things like physical performance and cognitive function, everything is worse across the board, no matter who you are.

— Dr. Clayton Hansen, DC


Recipe courtesy of Kim Roberto, Maximized Living Nutrition Expert

Recipe

INGREDIENTS1/4 cup melted coconut oil2 large organic eggs1 tbsp vanilla extract3 cups almond flour1/2 cup erythritol (like Swerve) 1/4 teaspoon sea salt1 tsp baking soda1/2 cup dried cranberries or cherries, unsweetened1 bar stevia sweetened chocolate bar1/2 cup sliced almonds or chopped pecans, optional

DIRECTIONSPreheat the oven to 350 degrees. Line a large baking sheet with parchment paper. In a large bowl, combine the oil, eggs and vanilla with a hand mixer for 2-3 minutes. In a separate bowl, mix the almond flour, sweetener, salt, and baking soda. Stir the wet mixture into the dry until well combined. Fold in the cranberries, chocolate, and nuts if desired. Split the dough in two and form into two logs (about 9 inches by 2 inches).

Bake for about 18 minutes or until lightly browned around the edges. Let the logs cool for at least 1 hour then cut into slices (about 1/2 inch thick – too thin and they will fall apart) with a sharp serrated knife. Return the sliced biscotti to the baking sheets laying on their sides and bake for an additional 15 minutes, turning halfway through. Let cool and serve.

“This recipe has super simple ingredients that rival their less healthy counterparts. These are great served with hot green tea and work great for breakfast or for a snack.”

Cranberry Chocolate Biscotti

MAXIMIZED LIVING MAGAZINE 13These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

NOT ALL HOLIDAYTREATS ARE NAUGHTYHelp Fuel Your Holidays with Perfect Protein

The holidays bring on lots of temptation. Ease those cravings and avoid the sugar crash with our nutritional and pure source of protein. Research tells us that a diet rich in healthy protein and low in refined carbohydrates can help maintain healthy blood sugar levels and, over time, lead to improved blood sugar control in Type 2 diabetics. Try Maximized Living Perfect Protein or Perfect Plant Protein by visiting your nearest Maximized Living Clinic today.

• 1 scoop of chocolate Perfect Protein or Perfect Plant Protein• 1 small handful of cacao nibs• 1 tsp of organic cocoa powder• 2-3 drops of peppermint oil• Ice• Coconut, almond, or hemp milk

PEPPERMINT MOCHA SMOOTHIE

Gannon, M. C., and F. Q. Nuttall. “Effect of a High-Protein, Low-Carbohydrate Diet on Blood Glucose Control in People With Type 2 Diabetes.” Diabetes 53.9 (2004): 2375-382.

Directions: Mix in blender until smooth


MAKING CHAMPIONS

HAPPEN

CONGRATULATIONSto all the USA wrestlers and the

Maximized Living doctors who teamed

up at the Wrestling World Championships in

Las Vegas, Nevada to bring home some serious hardware.

Find out how you or your athletic organization can get the same elite care at: maximizedlivingsports.com

Adeline Gray - GOLDHelen Maroulis - GOLD

Kyle Snyder - GOLDLeigh Jaynes - BRONZEAndrew Bisek - BRONZE

Adeline Gray Three-time World Champion& Maximized Living Athlete


Sleep is a fundamental component of well-being. We require sleep to maintain healthy weight, allow our muscles to recover and heal, maintain mental clarity and perform the tasks of daily living. Without enough sleep, life seems to fall apart.

Conventional healthcare treats insomnia, or habitual sleeplessness, with prescription medications. One of the most popular prescriptions for insomnia is Ambien. Ambien, or zolpidem, has a long list of side effects including uncontrollable shaking, unusual dreams, nausea, constipation, dizziness, tiredness, muscle pain, joint pain and experiencing a ‘drugged feeling.’1

Even more concerning than this list of side effects, are the results of a population-based study that followed nearly 15,000 patients who were prescribed zolpidem. The study found that using zolpidem resulted in a higher risk of developing cancer when compared to non-users. Analysis of the results found that risk was highest for oral cancer followed by kidney cancer, esophageal cancer, breast cancer, liver cancer, lung cancer, and bladder cancer, with men being at higher risk than women.2

Sleep is important, but treating an inability to sleep is multifaceted and requires a whole person approach vs. a symptom based approach. If you’re suffering from an inability to sleep, start by visiting your Maximized Living doctor. Maintaining the health of your nervous system is incredibly important when it comes to regulating the production of the neurotransmitters you need to sleep. Next, focus on your diet and incorporate these nutrients to ease your body into a more restful slumber:1. https://www.nlm.nih.gov/medlineplus/druginfo/meds/a693025.html2. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3498427/3. https://nccih.nih.gov/health/melatonin4. https://www.nlm.nih.gov/medlineplus/ency/article/002332.htm5. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

Boost your MelatoninMelatonin is a hormone that the body naturally produces and one of the major players in sleep regulation. The production of melatonin is dependent upon time of day; levels should rise in the evening and fall in the morning. In our digital day and age, we’re connected to smart devices that increase our exposure to bright lights in the evening. This is a sure fire way to disrupt your body’s production of sleep-inducing melatonin. To boost your natural production of melatonin, put your smart devices away in the evening and focus on meditative activities like journaling or reading.3

Pumpkin SeedsMost of us know tryptophan as the amino acid found in turkey that helps people sleep.

What you may not know is that pumpkin seeds also contain high amounts of it. Tryptophan has the unique ability of helping us sleep because it is used by the body to make serotonin, the neurotransmitter which plays a role in relaxation and making us “feel good.” Serotonin is generally low in individuals who have difficulty falling and staying asleep and in individuals who wake throughout the night.4

MagnesiumMagnesium is a mineral found in leafy green vegetables. Magnesium is known as the “relaxation mineral.” It’s a critical nutrient that plays a role in over 300 enzymatic reactions in your body and it’s the mineral you need when your mind or body feels tight, irritable, cramped, and stiff. Taking a dose of magnesium before bed can help your muscles relax and lull your body into a peaceful slumber.5

Sleep is an important part of your health and if you’re suffering from difficulty falling or staying asleep, your Maximized Living doctor can help.

Learn the alarming dangers of Ambien, and what to do instead to increase the quality of your sleep.

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>>in PeaceBy Dr. P

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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

RethinkGive Your Body a Healthy TreatTake the guesswork out of good nutrition this holiday season. If you are short on time, Maximized Living Max Greens is packed with ingredients that can help give your body the boost of energy, living nutrients, and key vitamins it needs, just when it needs them the most. The average American can gain between one and five pounds during the holidays, weight that doesn’t disappear after the season is over. Help your chances of staying on a healthy track with Max Greens.

Yanovski, Jack A., Susan Z. Yanovski, Kara N. Sovik, Tuc T. Nguyen, Patrick M. O’neil, and Nancy G. Sebring. “A Prospective Study of Holiday Weight Gain.” New England Journal of Medicine N Engl

J Med 342.12 (2000): 861-67.

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2015 Nov/Dec - Holiday Stress Busters - Maximized Living Magazine

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