*New Campbell Location* *Exercise And Mindfulness Reduce Colds* *Diary Free Egg Nog*

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Dear Friends,


December is half over! We all feel like we aren’t going to get done all that needs to get done. But, it does get done. So I remind myself to enjoy and to savor this special time. This is an extra special Christmas for our family and we are cherishing good health and healing. Wishing you all love, health and happiness!!!

December 16th – 20th is our last week of LG Boot Camp before our two-week break. I am so impressed with our 6AM super stars. Freezing conditions, and even with the option to workout indoors, you stayed out and showed us true dedication and strength! Congratulations to Shen B. and several friends who completed the California International Marathon last Sunday!! The temperature at the start of the 26.2 was not quite 28 degrees and the finish was a brisk 35 degrees!

The next LG Boot Camp session begins January 6th. Ali and her family will be enjoying a Disney cruise, and I look forward to seeing my amazing 6AM group every day. I’ll also be sharing new fitness challenges and help with nutrition and weight loss.

Today I had an appointment with my chiropractor and run coach Dr. John Martin. I see him occasionally for minor running injuries, and completed his comprehensive nutritional and blood testing last year. The Science Based Nutrition report is the most comprehensive analysis available. Below are some of the key features that set it apart from others:

Individualized supplement recommendations & dosages specific to test findings, age, sex, & weight of the patient

Correlation of drug side effects with patient test finding

Dietary recommendations with meal recipes

Compare color-coded current and previous test results on the same page
Incorporates multiple factors for each condition or diagnosis including the patients symptoms, medications, blood tests, hair tests, chelation and urine tests

I had some minor neck and back aches so I went in for my first chiropractic adjustment this afternoon. It was GREAT, and I really wish I hadn’t waited so long to see him! I refer clients to Dr. Martin all the time. He recently moved his office to a NEW location and I wanted to let you know:

Sport & Family Clinic

John A. Martin D.C.

125 E. Sunnyoaks Ave. Suite 213


(408) 249-7767

Mind-Body-Spirit News:

The best way to prevent spreading colds and flu’s is to wash your hands with soap and water. Antibacterial gel and hand sanitizer’s will not protect you from viruses. This is an interesting article on the benefits of exercise and meditation. If I don’t have a fever, I will still work out and it always makes me feel better. For me, prayer is my meditation.

Exercise And Mindfulness Reduce Colds

by Shirley Archer, JD, MA

In addition to getting a flu shot, you may want to exercise or meditate consistently to help protect yourself against winter colds and flus. New research shows that simple preventive measures like engaging in daily physical activity or mindfulness meditation may be almost as effective as a flu vaccine for lowering the odds of succumbing to an acute respiratory infection.

“The results are remarkable,” said lead study author Bruce Barrett, MD, PhD, an associate professor of family medicine at the University of Wisconsin-Madison. “We saw a 40 to 50 percent reduction in respiratory infections. When we give flu vaccines, which is one of the most well-proven and beneficial interventions that we have, it only protects at a level of 50 to 60 percent and only for a few strains of the [flu] virus,” said Barrett. Aside from research on hand washing, this is the first study to prove that a prevention strategy can be successful in reducing acute respiratory infections.

Researchers randomly divided 154 subjects among three groups—exercise, meditation and control—for 8 weeks during the winter cold and flu season; 149 completed the study. The exercise group met once a week for a 2½-hour indoor group session in which they received instruction on being physically active, worked out on equipment and were guided on how to do moderate-intensity exercise such as walking or jogging for 45 minutes a day. Meditation group members followed the Mindfulness-Based Stress Reduction program developed by Jon Kabat-Zinn. They met once weekly for a 2½-hour group meeting that included instruction and discussion on mindfulness with practical examples such as walking, yoga and breathing exercises; they were also guided on how to practice mindfulness meditation at home for 45 minutes a day. Investigators instructed control group subjects not to make any lifestyle changes. Data on respiratory infections (numbers, duration and severity), absences from work, and other health markers were collected from all subjects.

Data analysis showed that people in both the exercise and meditation groups had significantly fewer bouts of acute respiratory infection than those in the control group. Exercisers had fewer episodes of illness, but the infections experienced by meditation subjects were less severe and didn’t last as long. Researchers don’t yet fully know the reasons for the differences, but the findings are highly encouraging.
Barrett told IDEA Fitness Journal, “We already know that exercise is very important and that meditation may reduce stress. This study adds further evidence that taking care of oneself matters.”
The findings appeared in the Annals of Family Medicine (2012; 10 [4], 337–46). To read the report online, go to www.annfammed.org/content/10/4/337.long.

Holiday Spirits:

Diary Free Egg-Nog (courtesy of Lemon Strips)



– 6 egg yolks

– 1/2 cup sugar

– 1 1/2 cups almond milk (or other dairy-free milk)

– 1 stick whole cinnamon

– 20 ounces coconut milk

– 2 tspns pure vanilla extract

– 1/2 tspn ground nutmeg

– 1/4 tspn ground cinnamon

– 6 to 8 tblspns rum/brandy (optional)

– In a medium bowl, combine the egg yolks and sugar.

– Whisk briskly until thickened. Set the bowl aside.

– In a medium saucepan over medium heat, slowly heat the almond milk with the cinnamon stick, stirring frequently, until the cinnamon becomes fragrant and the milk has been reduced by about one-third.

– Remove the saucepan from the heat, and discard the cinnamon stick.

– Pour the reduced milk it very slowly into the egg yolk and sugar mixture, whisking constantly.

– Return the mixture to the saucepan, and stir in the coconut milk.

– Return the saucepan to the stovetop, and simmer over medium heat, stirring constantly, until the mixture begins to bubble a bit (don’t let it break into a full rolling boil, or it will curdle) and starts to thicken.

– Remove the pan from the heat, stir in the vanilla, nutmeg, and ground cinnamon.

– Stir in the optional rum.

– Chill completely in the refrigerator until ready to serve.

Thank you so much for being in my life in 2013. I look forward to our friendship in 2014!!

Much love and gratitude,


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