Capitol Rehab of Winchester blog http://www.capitolrehabofwinchester.com/blog Just another WordPress weblog Mon, 30 Jan 2012 14:15:06 +0000 http://wordpress.org/?v=2.9 en hourly 1 Day 14 Purification/Weight Loss http://www.capitolrehabofwinchester.com/blog/2012/01/day-14-purificationweight-loss/ http://www.capitolrehabofwinchester.com/blog/2012/01/day-14-purificationweight-loss/#comments Mon, 30 Jan 2012 14:15:06 +0000 Dr. John Doepper http://www.capitolrehabofwinchester.com/blog/?p=737 How Should I Feel Today?

Proud to know you only have 1 week to your goal.

Weight Loss

Are you using your newfound energy for working out? I know we have mentioned this multiple times, but sweating is KEY to losing weight. Drink lots of water and sweat, sweat, sweat.

Reminders

If you are experiencing constipation, remember to drink at least 64 ounces of water per day. In addition, be sure to eat plenty of vegetables and fruits with high fiber content. Eating a beet a day will also encourage regular bowel movements.

Recipe of the Day

Chicken Piccata

Ingredients:

- 4 Boneless, skinless chicken breast halves
- ½ teaspoon dried thyme
- ¼ teaspoon salt
- ¼ teaspoon pepper
- 2 garlic cloves, pressed
- 1 cup cherry tomatoes
- ½ cup Pacific free range chicken broth
- ½ teaspoon lemon peel
- 1 tablespoon lemon juice
- 1 tablespoon butter
- 1 tablespoon arrowroot

Directions:

1. Light oil broiler pan with small amount of olive oil.
2. Preheat broiler.
3. Season both sides of chicken with thyme, pepper and 1/8 teaspoon salt.
4. Place chicken on broiler pan about 2″-3″ from the heat for 5 minutes per side or until 160 degrees at thickest part.
5. Remove from broiler and keep warm.
6. Heat a large skillet lightly oiled over medium heat.
7. Add garlic and stir constantly for 30 seconds.
8. Add tomatoes and remaining 1/8 teaspoon salt and cook for 3 minutes.
9. Place tomatoes on platter with chicken.
10. Combine arrowroot and broth in a cup.
11. Stir until dissolved.
12. In the same skillet, whisk together the arrowroot mixture, lemon peel and lemon juice and bring to a boil over high heat while stirring constantly.
13. Cook for one minute or until sauce is slightly thickened.
14. Add butter and any juice collected on platter and boil while stirring constantly.
15. Cook until butter is just melted and sauce thickens.
16. Pour over the chicken and serve.
]]> http://www.capitolrehabofwinchester.com/blog/2012/01/day-14-purificationweight-loss/feed/ 0 Day 11 Purification/Weight Loss http://www.capitolrehabofwinchester.com/blog/2012/01/day-11-purificationweight-loss/ http://www.capitolrehabofwinchester.com/blog/2012/01/day-11-purificationweight-loss/#comments Mon, 30 Jan 2012 14:09:34 +0000 Dr. John Doepper http://www.capitolrehabofwinchester.com/blog/?p=733

]]> http://www.capitolrehabofwinchester.com/blog/2012/01/day-11-purificationweight-loss/feed/ 0 Day 8 Weight Loss and Purification Get Plenty of Sleep http://www.capitolrehabofwinchester.com/blog/2012/01/day-8-weight-loss-and-purification-get-plenty-of-sleep/ http://www.capitolrehabofwinchester.com/blog/2012/01/day-8-weight-loss-and-purification-get-plenty-of-sleep/#comments Mon, 23 Jan 2012 15:40:04 +0000 Dr. John Doepper http://www.capitolrehabofwinchester.com/blog/?p=728

How Should I Feel Today?

Some more of the same. You should maintain energy levels as long as you get plenty of sleep. I have never slept so much! This allows your body to heal itself and facilitates the detoxification process.

Weight Loss

Small meals more frequently will facilitate weight loss. Don’t eat too many yams or too much rice. The goal is lots of vegetables. 30 minutes of walking. Cardio is *key.*

Reminders

Make sure that you are taking your supplements throughout the day and drinking a minimum of 2 SP Complete shakes. I added fish oil and will add protein to my shakes tomorrow.

Recipe of the Day

Tomato Cups (recipe makes 12 cups)

Great for a side dish or for an excellent finger food use cherry or small tomatoes.

Ingredients:

6 medium tomatoes
½ small cucumber
2 sticks celery
½ medium red onion or 2 scallions chopped
½ cup fresh parsley
1 tablespoon fresh mint (optional)
1 clove garlic
2 teaspoons kelp
1 tablespoon lemon juice
1 tablespoon olive oil (optional)
Celtic salt to taste (optional)

Directions:

1. Cut tomatoes in half and scoop out the center
2. Add tomato pulp to the other ingredients
3. Finely chop all ingredients, mix well and fill tomato halves

]]> http://www.capitolrehabofwinchester.com/blog/2012/01/day-8-weight-loss-and-purification-get-plenty-of-sleep/feed/ 0 Days 4-7 1/3 Of The Way! http://www.capitolrehabofwinchester.com/blog/2012/01/days-4-7-13-of-the-way/ http://www.capitolrehabofwinchester.com/blog/2012/01/days-4-7-13-of-the-way/#comments Sun, 22 Jan 2012 14:48:41 +0000 Dr. John Doepper http://www.capitolrehabofwinchester.com/blog/?p=701

Myth: To avoid heart disease, we should use margarine instead of butter.

Truth: Margarine eaters have twice the rate of heart disease as butter eaters.

- Source: (Nutrition Week 3/22/91 21:12)

We are now a third of the way there.

I have been away from my computer for the last few days, but I am still on track.  I was very fatigued on Thursday and Friday, but have recovered quite well.

Today, you should have more energy.  The lack of protein can make you feel sluggish, so some organic whey in your shake is acceptable.

Remember, we may ad 3-oz of cold water non-farmed fish or organic chicken 2-4 times a day on Wednesday (I myself can’t wait for some salmon!!).

Exercise!

Remember to work out and perform 30 minutes of cardio a day. We want to boost our metabolism.  For those doing the Purification Challenge, please know that our gym is at your disposal. Also, the Standard Process Website has some useful information. See links below:

Recipe of the Day

Guacamole

Ingredients

  • 2 organic avocados – peeled and mashed
  • 1 clove minced garlic
  • 1 tablespoon finely chopped onion
  • ½ chopped tomato (use less if diabetic)
  • Salt
  • 1 tablespoon lemon juice

Directions

  1. Mix all together thoroughly and put avocado seed back into bowl to prevent turning brown.
  2. Tip: although you can’t have tortilla chips (always a favorite with this dip), you can enjoy a nice crudité with your guacamole by slicing up some raw vegetables (or using them whole if you prefer). Whole cherry tomatoes, sliced carrots and celery are always favorites.
]]> http://www.capitolrehabofwinchester.com/blog/2012/01/days-4-7-13-of-the-way/feed/ 0 Work On Your Golf Swing In The Winter! http://www.capitolrehabofwinchester.com/blog/2012/01/work-on-your-golf-swing-in-the-winter/ http://www.capitolrehabofwinchester.com/blog/2012/01/work-on-your-golf-swing-in-the-winter/#comments Sun, 22 Jan 2012 14:44:57 +0000 Dr. John Doepper http://www.capitolrehabofwinchester.com/blog/?p=704 Wall Squat Test & The Golf Swing 

Golfers come to me every winter with a goal of increasing their driving distance for the upcoming year.  Often times their mindset is to get their core “stronger” or to get more “flexible”.  My question is, do you know where to start?   Do you start by throwing yourself forward to touch your toes?   Errrr!  Let me stop you right there, do this simple 10 second test, yes, I mean YOU. 

WALL SQUAT TEST VIDEO

Can‘t do it?  

Optimal mobility is critical in the ankles, knees, hips, thoracic spine, and the shoulders, which all are required in order to pass this Overhead Deep Squat test.  Having the required mobility during the test is also required for a effective, fluid and flawless golf swing. If there is any physical restriction in any of the joints listed above this squat test will not be executed properly and will lead into technical flaws in your golf swing.  These little flaws will rob you of power and distance, and buying that new driver for 2012, is NOT going to fix your physical problem.

]]> http://www.capitolrehabofwinchester.com/blog/2012/01/work-on-your-golf-swing-in-the-winter/feed/ 0 Day 3 Purification Challenge: “I Pray I Become the Man My Dog Thinks I Am” http://www.capitolrehabofwinchester.com/blog/2012/01/day-3-purification-challenge-i-pray-i-become-the-man-my-dog-thinks-i-am-2/ http://www.capitolrehabofwinchester.com/blog/2012/01/day-3-purification-challenge-i-pray-i-become-the-man-my-dog-thinks-i-am-2/#comments Wed, 18 Jan 2012 15:11:19 +0000 Dr. John Doepper http://www.capitolrehabofwinchester.com/blog/?p=695  

Sometimes a promise to yourself is easily broken.  You have no one to disappoint, but yourself.  Since you are OK with that all is forgiven.  Great things are accomplished when done for the greater good.  Great things have been accomplished for Family, God, and Country.  Me, I’m going to workout every day for my Dog.

Day 3 is almost over.  My Lab is very happy with the program.  She has gone for a long walk/run three days in a row.  She is very happy to get out and pleased with me.  But then again, Jasmine is always pleased with me.  She is always happy to see me and believes everything I do is with uncompromising integrity.  When I said to her,” I will take you out everyday during this 21 Day Purification Challenge,” she had no doubt.  Well, my goal is to not let her down. 

I have had some recent requests for recipes. So here they are:

Butternut Squash Soup

Ingredients

1 (2 to 3 pound) butternut squash, peeled and seeded
2 tablespoons Flax or Olive Oil
1 Clove Garlic
1 medium onion, chopped
4 cups chicken stock
1 Cup water
Salt and freshly ground black pepper

Directions
Cut squash into 1-inch chunks. In large heat oil. Add onion and garlic cook until translucent, about 8 minutes. Add squash and stock. Bring to a simmer and cook until squash is tender, about 15 to 20 minutes. Remove squash chunks with slotted spoon and place in a blender and puree. Return blended squash to pot. Stir and season with salt, and pepper. Serve.

Divine Eggplant

Ingredients

3 tablespoons of Sesame oil/ Olive Oil
1 onion
1 medium size Eggplant
3/4 cup of unfiltered apple juice
1/4 cup of Tamari/Apple Cider Vinegar

Directions

Slice onion anyway you want.
Saute in oil until golden.
Slice eggplant into 2 by 1/2 slices, add to onions.
Saute for about 10 minutes.
Add apple juice.
Simmer until apple juice is reduced to about half the amount — about 10 minutes.
Remove from stove and add Tamari to taste.
Serve over brown rice.

Serves: TWO

]]> http://www.capitolrehabofwinchester.com/blog/2012/01/day-3-purification-challenge-i-pray-i-become-the-man-my-dog-thinks-i-am-2/feed/ 0 Day 2 Purification I survived Day 1! http://www.capitolrehabofwinchester.com/blog/2012/01/day-2-purification-i-survived-day-1/ http://www.capitolrehabofwinchester.com/blog/2012/01/day-2-purification-i-survived-day-1/#comments Tue, 17 Jan 2012 14:27:24 +0000 Dr. John Doepper http://www.capitolrehabofwinchester.com/blog/?p=688  

Well I survived Day 1! I actually feel great. No fatigue or headache to report. I finished my 30 minutes of cardio and am heading home to walk Jasmine (my black lab). Today I am stir frying mushrooms and snow peas, lentil soup, and will make a sweet potato casserole for dinner. I always have my carrots and celery for snacks and my bottle of H2O. I hope you are all doing as well. Don’t quit, don’t cheat, you will be glad you did’nt! 

I included a recipe below.  Don’t get me wrong.  It is not as good as home made pasta, but it is not bad and is very healthy. 

Recipe of the Day

Spaghetti Squash

Ingredients: 

- 1 large Spaghetti squash
- Roasted garlic
- Salt and pepper
- Butter

Directions:

1. Preheat oven to 350 degrees
2. Cut spaghetti squash in half length-wise.
3. Place on baking sheet and bake 25-30 minutes until tender.
4. Remove from oven and shred the squash with a fork. It will look like spaghetti.
5. Add some roasted garlic, butter and/or salt and pepper to taste.
6. Serve with Marinara Sauce (recipe below)

Spaghetti Squash Accompaniment or Mix-In

Use the following as a side accompaniment or add to Spaghetti Squash mixture.

Ingredients: 

- 1 large tomato (chopped)
- ½ cup of chopped fresh basil (some people prefer oregano)
- ½ tsp olive oil
- ½ tsp minced garlic
- Salt and pepper to taste

Marinara Sauce

Ingredients: 

- 2 tablespoons olive oil
- 2-3 garlic cloves, sliced or minced
- 1 medium onion, finely chopped
- 28oz stewed tomatoes
- 1 cup fresh Italian flat leaf parsley, chopped
- ½ cup fresh basil leaves, rolled and thinly sliced
- Salt and pepper

Directions:

1. Heat pan on medium high heat.
2. Add olive oil, garlic and onions.
3. Stir until soft then add remaining ingredients.
4. Stir occasionally and reduce heat to simmer for 10-15 minutes.
5. Salt and pepper to taste
6. Serve over Spaghetti squash, kale, or broccoli

Stay strong and resist those cravings!

]]> http://www.capitolrehabofwinchester.com/blog/2012/01/day-2-purification-i-survived-day-1/feed/ 0 Day 1 Purification/Weight Loss http://www.capitolrehabofwinchester.com/blog/2012/01/day-1-purificationweight-loss/ http://www.capitolrehabofwinchester.com/blog/2012/01/day-1-purificationweight-loss/#comments Mon, 16 Jan 2012 14:38:08 +0000 Dr. John Doepper http://www.capitolrehabofwinchester.com/blog/?p=684

Day 1 is here!  I am currently making a butternut squash soup for lunch. I have cut up my carrots and celery for snacks and took my morning supplements as well as my morning shake. I have completed 30 minutes of cardio (stair stepper) and on my 3rd bottle of water.

I hope you all are doing well. There are some great vegetarian recipes online if you Google them. I am passing along some recommendations for success. Good luck. Will be stir frying vegetables tonight for dinner and have multiple salads planned (organic flaxseed oil I found at Trader Joe’s for the stir fry). I also prepared two of the recomended vinaigrette dressings on page 14 and 15 of the booklet. Additionally, to fill you up don’t forget the lentils and brown rice.

Dr. D

P.S. Below are some tips to help you out during this purification program…

1. Plan ahead. By planning ahead you can increase your success and avoid the frustration of feeling like “There’s nothing for me to eat”, particularly when you will be eating away from home. For excellent tips refer to the Purification Program Handbook, p.17. Spend a few moments here looking over the suggestions; you may be surprised at how helpful they are.

2. Be dedicated to all 21 Days! Yes, the first 2-3 days take some willpower (This is really the only somewhat difficult part of the program). It is here that some cravings will present themselves. Remember, they will pass quickly and eating frequently is key to knocking them out. Almost everyone loses their cravings after the first few days and is amazed at the newfound control they experience. For most of us it has taken years, if not decades, of bad eating habits and lifestyle choices to get us to where we are today. Remember, it takes 21 days to form a new habit. With that in mind, by the time you are done with this purification you will be well on your way to a healthier lifestyle!

3. FOLLOW THE PLAN! This purification program has been carefully planned so that your body gets the support it needs to complete each of its purification steps. Following the plan is how you will achieve optimal results. Also, the best weight loss is experienced when these steps are carefully followed in the sequence provided. Do your best to not ‘take breaks’ or stray from the program!

4. Don’t forget to sweat, sweat, sweat. If you want to lose weight, we can’t overemphasize the importance of exercise and sweating. This can be achieved through exercise, but can also be enhanced through the use of a sauna, steam room, etc.

5. Get plenty of sleep. Your body heals itself while you sleep. Try to get at least 8 hours of sleep each night throughout the 3 weeks to allow your body plenty of time to rid itself of toxins. Many, many patients have told us their sleep improved significantly over the 21 days. If you are one who suffers from poor sleep you may be wonderfully surprised at how you start to sleep after day 7 or so. We would love to hear your story as well!

6. Drink plenty of water. You should be drinking at least 8 glasses of water a day. This will serve to help your body flush out toxins as well as helping you to lose excess water-weight. What water is best? We prefer Spring Water, as it is water from the earth (more on that later). That being said, the most important thing is that you just drink water! Even if all you have is city water, it is VERY important to drink water, and city water is better than nothing.

]]> http://www.capitolrehabofwinchester.com/blog/2012/01/day-1-purificationweight-loss/feed/ 0 Why Most Weight Loss Resolutions Fail! http://www.capitolrehabofwinchester.com/blog/2012/01/why-most-weight-loss-resolutions-fail/ http://www.capitolrehabofwinchester.com/blog/2012/01/why-most-weight-loss-resolutions-fail/#comments Tue, 10 Jan 2012 14:35:46 +0000 Dr. John Doepper http://www.capitolrehabofwinchester.com/blog/?p=663

 

Are you sick and tired of being sick and tired?  Is one of your New Years Resolutions to lose weight?   Well good for you.  But ask yourself, did you have the same resolution last year?  If so, you are not alone.  

A 2007 study by Richard Wisemen from the University of Bristol involving 3,000 people showed that 88% of those who set New Year resolutions fail.

 According to Frank Ra (author of the new year’s resolution book “A course in happiness” ): “Resolutions are more sustainable when shared, both in terms of with whom you share the benefits of your resolution, and with whom you share the path of maintaining your resolution. Peer-support makes a difference in success rate with new year’s resolutions”.

 Another problem with resolutions like losing weight, is people set unrealistic goals without a written realistic plan on how to attain it.  When it comes to weight loss people usually eat less, cut out all their comfort foods, join a Gym they have no real intentions on frequenting, and before February 1st they quit, due to lack of results.

Many people define a goal of weight loss, but have no clear cut proven plan on how to do it.  Combined with unreasonable goals their quest for weight loss is doomed to failure.  Increasing exercise while decreasing food intake  is not the best plan of attack.   Losing 10, 20, or 30 lbs means nothing unless you have a true understanding of the optimum way to lose that weight.  It is far better to learn how to eat properly rather than simply eating less.  It is also better to approach exercise in a realistic fashion.  What type of exercise is best to attain my goals?  Simply put, it is the one you are committed to do.  Whether that be P-90X, cross fit exercise, circuit training, or a simple 30 minute walk first thing in the morning, the one you are truly committed to is the best for you.

In order to lose weight we must burn more calories then we take in.  Quite simple, right?  Most take the approach of eating less.  They believe by eating less they will burn more than they take in, thus lose weight.  That is true in the short run.  That is why most people who do fad diets lose weight, sometimes drastically.  But by eating so little they depress their metabolism thus they continue to burn less calories.  This leads to the inevitable rebound, when they put all the weight back on, plus 10 or more. 

If you want to avoid the rebound and eventual failure you must approach weight loss differently.  Exercise and eating should be geared to boost your metabolism and fit your lifestyle.  It usually means eating more and in some cases exercising less.  It means educating yourself on the right foods to eat and how often you should eat them.  By eating more smaller meals you are feeding your metabolism and creating a calorie burning machine.

So forget the fad diets and unrealistic exercise goals.  Instead decide to make lifestyle changes that will  facilitate a healthy, happy, and long term weight loss.  Take the time to learn more about how to eat and exercise to truly boost your metabolism.  You will be glad you did.

]]> http://www.capitolrehabofwinchester.com/blog/2012/01/why-most-weight-loss-resolutions-fail/feed/ 0 21 Day Weight Loss and Purification Challenge http://www.capitolrehabofwinchester.com/blog/2012/01/652/ http://www.capitolrehabofwinchester.com/blog/2012/01/652/#comments Tue, 10 Jan 2012 13:32:11 +0000 Dr. John Doepper http://www.capitolrehabofwinchester.com/blog/?p=652

We invite all of our friends to join us in the Capitol Rehab Weight Loss and Purification Program. Follow along with us online. The program is open to everyone over the Age of 18.

The program consists of the following:

  • Standard Process Purification Program
  • Daily Motivational and Educational E-mails for the 21-day program
  • Daily Blog posts for motivation and Recipes
  • Facebook Support
  • Exercise recommendations

21 days of purification…with us!

The foundation of our 21-day purification program includes eating whole, organic, and unprocessed foods; taking whole food supplements; and drinking plenty of water. You will eat vegetables and fruit from days 1-10, with select proteins added at day 11. It’s simple, yet clinically effective.

Trust me, you’ll feel great!

It will help you look and feel better. We know how hard it is to stay motivated on any healthy weight loss program. We developed this idea utilizing the Standard Process Purification Program and the online support to make success possible with fun and teamwork approach. We know that if you are on a program with a support team, success in eminent and failure not an option.

Deadline information

The deadline to sign-up is January 12th 2012. The 21-day program will begin January 15th and end 21 days later on February 5th just in time for Superbowl Sunday.  We will kick off with an online  introduction on January 15th on www.CapitolRehabofWinchester.com/blog and end Saturday before Superbowl Sunday Celebration! (Perfect timing, right??!)

Sign up today!

So come join us today, the program is free.  All you do is pay for the supplements.  The 21 days of supplements cost $219 and includes the following:

  • The purification product kit with gastro fiber contains four whole food nutritional supplements and a patient guide
  • SP cleanse supports the body’s internal waste-removal systems to encourage healthy kidney function
  • SP complete mixes with water and fruit or vegetables to make a nutritious supplement shake
  • SP green food supplies brussels sprouts and kale which help cleanse the liver and encourage efficient cellular debris removal

 Sign up by calling 540-665-4444 or stop by for more information. There are no excuses to get a fresh start in the new year with a healthy weight and healthy life.

Click the links below for more information:

  • Standard Process Purification Program
  • Why Detox

    • To your Health,
    Dr. John Doepper

    ]]>     http://www.capitolrehabofwinchester.com/blog/2012/01/652/feed/ 0