How to Make Bone Broth

picHow to Make Bone Broth

Prep time: 10 mins. Cook time: 8 hrs.


  • 2 pounds (or more) of bones from a healthy source
  • 2 chicken feet for extra gelatin (optional)
  • 1 onion
  • 2 carrots
  • 2 stalks of celery
  • 2 tablespoons Apple Cider Vinegar
  • Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, additional herbs or spices to taste. You can also add 2 cloves of garlic for the last 30 mins of cooking


  • When using raw bones, especially beef bones, it improves flavor to roast them in the oven first for about 30 mins. at 350
  • Then, place the bones in a large stock pot. Pour (filtered) water over the bones & add the vinegar. Let sit for 20-30 mins. in cool water
  • Chop & add the vegetables to the pot (except garlic & parsley) & add any salt, pepper, spices of herbs
  • Now, bring the broth to a boil. When it has reached the boil, reduce to a simmer & simmer until done (fish- 8 hours; chicken- 12-24 hours; beef- 24 hours
  • During the few hours of simmering, remove the impurities that float to the surface; check every 20 mins. for 2 hours to remove this (grass-fed and healthy animals will produce much less of this than conventional animals)
  • During the last 30 mins. add the garlic & parsley
  • Remove from the heat and cool off. Strain to remove all the bits of bone and vegetable
  • When cool enough, store in a gallon-size glass jar in the fridge for up to 5 days, or freeze for later use

14 Medications to Zero

pillsA few weeks ago I heard a great story about a lady’s return to health that made me both happy and frustrated all at the same time. While checking out at Nordstrom’s the woman that was assisting me took down my email address and noticed that ‘Dr.’ was in the spelling. She continued to ask what kind of doctor I was and when I told her I was a chiropractor her face lit up as she told me how her chiropractor was the absolute best and was the only doctor she currently uses. This, of course, makes me smile, but also begs me to get more information. The explanation of her return to health was really summed up in one sentence. She said, “Two years ago I was on 14 medications and now I am on none!”. 14 MEDICATIONS!!!!! It is almost difficult to believe that someone can continue to be handed prescriptions at a rate so high. She said that she finally sought out this chiropractor because she was not satisfied with the direction of her healthcare and didn’t feel right taking that many medications every day. This particular chiropractor took control of her care and in two years she lost 50 pounds and was able to eliminate 14 medications from her life! That is just plain awesome. Can you imagine the negative side effects that 14 medications have on your system? Not only each individual one, but there also must be some negative interactions between these meds. Now, this story is really not to say how chiropractors are the best thing in the world. This could have been any other healthcare professional, like a dietician, a naturopath, an acupuncturist, or even another medical professional. The point is that she was able to turn her life around so drastically and truly control her own health.
This really made me smile as I walked out of the store, but this satisfaction was quickly joined by a feeling of frustration. Clearing 14 medications from the system and returning the body to a healthy state is a massive victory, but it begs the question of how someone can possibly be instructed to take all these medications in the first place. Was this really the direction that her previous healthcare provider(s) thought was in her best interest?? Surely there were multiple medical professionals who each lent a hand in boosting her prescription numbers. And maybe even 3 or 4 of these medications were given temporarily and not meant for long term use. However, this would still leave the patient with at least 10 daily medications and potentially no planned date for ending their use. Unfortunately, this has become a common scenario in today’s healthcare system; partly because multiple doctors are used to control a patient’s health and partly because many medical professionals rely on medications as their primary tool for ‘health’. Luckily, this patient decided to seek out advice from another health professional whose goal would be to fix things without using a prescription pad. My hope is not that we eliminate the use of all medications as there are extremely useful and necessary in many instances. My hope is that we use them only when other methods fail to provide solutions or if the body just cannot sustain health without them. I’m sure there are many stories just like this, but probably even more people that COULD have stories like this if they decided to finally take control of their own health.

Smoothies vs Juicing – Which is Better?

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Benefits of shakes, sports therapy lake forest, nutrition lake forest

As we ring in the New Year, there will be a lot of resolutions made. While there are a variety of common resolutions, one that is consistently at the top is becoming more healthy. One of the easiest ways to improve your health is by eating more nutritious foods and eliminating foods that are bad for you. A great way to do that is by drinking fruit and vegetable smoothies. Another great way to get more nutrients is by juicing – drinking freshly pressed fruits and vegetable.

But which is better for you? Let me break down each of them.


Smoothies are great because you consume the entire fruit or vegetable when you drink the finished product. Because of this, you also get all the fiber that comes from a piece of fruit, which slows the absorption of the sugar into your body. Without the fiber, it can cause your blood sugar to spike.

However, there are some downsides to smoothies. Because a blade is used to chop up the fruits and vegetables in a smoothie, it puts heat and oxygen into the food and destroys some of the nutrients you are trying to consume.


On the other hand, when using a high quality juicer (more on that below), juicing keeps more of the nutrients in tact and delivers higher quality nutrients to your body. You can consume less volume, but still get a lot more nutrients out of the fruits and vegetables you are using.

However, because juicing eliminates the fiber from the fruit, it has the ability to cause your blood sugar to spike if you juice a lot of high-sugar content fruits.

Which is Better?

Ultimately, I believe that juicing is better for you than smoothies. Because you are able to get more nutrients and more high-quality nutrients out of the fruits and vegetables you are juicing, it is more beneficial to juice than to have a smoothie.

However, it’s important to note that there is nothing wrong with smoothies, you just get fewer nutrients out of it than if you were to juice.

If you want to start juicing, there are a couple options available to do so. The first is to purchase your own juicer. If you do this, it’s important you purchase either a cold press or masticating juicer. These keep as much of the nutrients in tact as possible, but are generally more expensive. The other common type of juicer is a centrifugal juicer. This type of juicer uses blades, so it eliminates the added benefits of juicing over smoothies.

The second option is to purchase juices. If you do this, it’s important that you know what goes into these juices (it should only be high quality fruits and vegetables). This can be a good option since juicing can take quite a while and it can be difficult to know what juices blend well together.

If you are interested in purchasing pre-pressed juice, we actually partner with Cold Press Juicery and carry the juice in our clinic. We highly recommend it for our patients who are looking to get healthier. If this is something you are interested in, please contact us at 949-916-9742.

The Real Source of Shoulder Pain

real source of shoulder pain, chiropractor orange county, chiropractor lake forestThroughout my week, I see a lot of people who have shoulder pain. Shoulder pain is a common ailment. In fact, a study by the National Ambulatory Medical Care showed that shoulder pain was associated with an injury in one third of visits to doctors. 

Because the shoulder is such a complex joint, there are a lot of things that can cause pain there. Most people label it as rotator cuff pain, but there are a lot more things that can go wrong in the shoulder besides injury to one of the four rotator cuff muscles.

The shoulder is considered a complex joint. It is a ball and socket joint, so there are a lot of things that have to work together in order for it to function properly. Additionally, because of the location on the body, there are many other muscles, ligaments and joints that affect the positioning and function of the shoulder. Because of this, when people complain of shoulder pain, it’s really important to identify what exactly is injured and what is causing that dysfunction. If you don’t address the underlying dysfunction, even if you eliminate the pain in the shoulder, it will probably come back at a later time.

Let me give you some examples of what I mean.

#1: If someone has poor posture and his or her upper back is curved too much, it pushes the shoulder forward. If the shoulder is pushed forward, it isn’t in the proper position, making it impossible to work properly. If you don’t address the spinal position, the injury won’t go away.

#2: If one of the ligaments is damaged, too tight or too loose, the joint will never function properly. Again, this will prevent the injury from getting better.

#3: If a patient has really tight chest muscles, it can pull the shoulder forward and out of proper position. If you don’t get the chest muscles to release, the shoulder will never sit in the proper position.

#4: Most people suffer from some kind of neck tension or upper trap tightness. This pulls the shoulder blade up, pulling the shoulder out of position and causing dysfunction in the shoulder joint.

If someone is complaining of shoulder pain, we look at how the entire system around the shoulder is functioning. It’s easy to address the painful area, but if you don’t also address the underlying dysfunction, it will never heal, or will be re-injured again. If you’d like to learn more about this approach, I wrote a blog post recently addressing the issue of pain care versus functional care and the differences between them.

If you are suffering from shoulder pain, I encourage you to contact us. Let us take a look at it and show you what we can do to fix the pain in addition to the underlying issue that is causing the pain. We offer a free consultation to help you understand how our process works. Give us a call at 949-916-9742.

3 Ways to be Healthier Today

Becoming more healthy doesn’t have to involve major diet changes or completely rearranging your life. There are things that you can do, starting today, that can make a significant impact in your life.

#1 Eat More Vegetables and a Wider Variety of Vegetables

Here’s the thing about vegetables – most people don’t eat enough of them. Vegetables are like free calories. You can eat as many as you would like and it’s not going to have a negative affect on your health. Additionally, the more vegetables you eat, the less likely you are going to eat other things that are bad for you. If you think about what is on your plate when you eat a meal, the majority of your plate should be vegetables.

ways to be healthier, easy health changes, functional medicine orange countyIn addition to not eating enough vegetables, people tend to eat the same types of vegetables. It’s important to eat a wide variety of vegetables. Fortunately, vegetables are color-coded. All you have to do is pick different colors of vegetables and you will most likely get a wide variety of nutrients. However, this doesn’t mean that you shouldn’t rotate your green vegetables. Rotate your greens to ensure your getting all the nutrients and so you don’t get bored. Lastly, in order to get the most benefit out of vegetables, try to eat them raw. Cooking them takes many of the nutrients out of the vegetables. So, for maximum efficiency raw is almost always best.

#2 Sleep More

Sleep is one of the most vastly underestimated components of your overall health. Sleep is where we regenerate, grow and heal. It’s where all the damage that the body goes through during the day is able to heal for the next day. This includes your brain, which needs sleep to be able to function at it’s highest level. There are three pieces of sleep that you should understand: duration, timing and quality.

Duration: this is how long you sleep in a given night. Everyone is a little different, but a good number to shoot for is eight hours of sleep every night. Just know, if less than eight, more is always better.

Timing: this is what time during the day you are sleeping. As a general rule of thumb, you should try to get as close to circadian rhythms as possible, which means going to bed when the sun goes down and waking up when the sun comes up. That is what our body is naturally meant to do. If we don’t do that, or at least don’t have a consistent time of day we go to bed and wake up, it can majorly throw off your hormones, affecting your health in a significant way.

Quality: this is the ability to fall asleep and stay asleep. When you go into a deep sleep or REM sleep, your body is able to heal and regenerate. If you are constantly waking up, or if you are still sleeping, but you aren’t achieving deep sleep, it can cause problems. There are a variety of things that can cause this, including dysfunctional hormone levels.

#3 Exercise at a High Intensity

Exercise is not just important for your muscle and cardiovascular health. It’s essential for your body to be able to function at 100% capacity. However, in order to get the full benefits of working out, you have to exercise at a high intensity. It doesn’t have to be for long, even just 5 minutes of high intensity working out activates hormones for growth, blood flow, reducing inflammation, and many other things that can drastically improve overall health. Exercise is the number one way to reduce stress, and overcome anxiety and depression.

If you want to be healthier today, follow these three steps. They are minor changes, but can vastly improve your overall health.

If you have questions about how to eat better, get more quality sleep, or exercise more efficiently, please give us a call at 949-916-9742.