Dear Valued Patient,

As we transition into the fall season, it's important to focus on maintaining our health and wellness. This month, we have exciting updates and seasonal health tips to help you stay in peak condition.

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Clinic Updates:

• Flu Season Preparation: With flu season approaching, it's a good time to boost your immune system. Chiropractic care can help maintain your body's balance and enhance your overall well-being. Be sure to get scheduled for your regular checks and get your loved ones in to help their immune system fight these Flu bugs.

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Health Tips for Fall:

1. Stay Active: As the weather cools down, it can be tempting to stay indoors. However, it's important to stay active. Go for a walk, rake leaves, or enjoy outdoor activities to keep your body moving.
2. Increase your Vitamin D: The winter months we are lacking good sunshine so it is a good idea to be supplement with some D3. I recommend during the winter months to be taking 5,000iu of D3 every day during the winter time. If you can get a liquid D that would be even better. There are a lot of great brands out there and a great source for this would be a local favorite of mine, Vitamins and Things (3723 Carbonton Rd, Sanford, NC 27330). Mary is amazing and can help you with all your supplement needs.
3. Boost Your Immunity: Incorporate immune-boosting foods into your diet, such as citrus fruits, leafy greens, and nuts. Regular chiropractic adjustments can also help keep your immune system functioning optimally. I am including a few recipes that are wonderful to boost your immune system and what we use at home.

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Recipes to Boost Immunity:

NOURISHING BROTH:
This stock is as simple as can be to make and reliably turns out well. The onion floats to the top and caramelizes with the long cooking, adding delicious flavor. You should use enough bones to completely fill the slow cooker. Makes about 2 quarts.

• a bunch of chicken bones, about 6 cups
• 2 chicken feet or 1 piece split pig's foot
• 1 onion, coarsely chopped
• 2 Tbsp. Apple cider vinegar
• cold filtered water to cover the bones

Instructions:
Place the chicken bones in a large stock pot. Add the feet and onion to the pot, then add the vinegar and enough cold filtered water to cover the bones. Let stand for 30 to 60 minutes. Cover and cook on low for 6-12 hours, checking occasionally to ensure that the bones remain covered with water and adding more water if needed. Remove the bones with tongs and a slotted spoon. Strain the stock through a fine-mesh strainer into two-quart Pyrex measuring containers or a large heatproof bowl. If not using the broth right away, cool to room temperature, then refrigerate uncovered for several hours, until the fat rises to the top and congeals. If desired, skim off this fat (you can use it in your cooking), transfer the stock to containers, and cover and store in the refrigerator for up to 5 days or in the freezer for many months.

ELDERBERRY SYRUP RECIPE FROM WELLNESS MAMA:

• 3½ cups water
• ⅔ cup dried elderberries (or 1 1/3 cups fresh or frozen)
• 2 TBSP ginger (grated)
• 1 tsp cinnamon
• ½ tsp ground cloves
• 1 cup raw honey

Instructions:

• Pour the water into a medium saucepan and add the elderberries, ginger, cinnamon, and cloves.
• Bring to a boil and then uncover and reduce to a simmer for about 30 to 45 minutes until the liquid has reduced by almost half.
• Remove from heat and let cool until it's lukewarm.
• Mash the berries carefully using a spoon or other flat utensil.
• Pour through a strainer or cheesecloth into a glass jar or bowl. Discard the elderberries.
• When the liquid is no longer hot, add the cup of honey and stir well.
• When the honey is well mixed into the elderberry mixture, pour the syrup into a mason jar or glass bottle of some kind.
• Store in the fridge and take daily for its immune-boosting properties. Some sources recommend taking only during the week and not on the weekends to boost immunity.

IMMUNE BOOSTER SHOT:
(This is SPICY, but seriously works if you are starting to feel sick)

• 1-2 cloves garlic
• 1 tablespoon honey
• ¼ teaspoon turmeric
• 1 tablespoon hot water
• 2-3 tablespoons freshly squeezed lemon juice
• 4-5 tablespoons freshly squeezed orange juice
• 1 dash Cinnamon
• 1 dash of Cayenne Pepper
• 1 dash of Sea Salt
• 1 pinch of freshly ground black pepper
• 1 tablespoon organic, unfiltered apple cider vinegar
• 1 teaspoon grated fresh ginger

Instructions:

• Press garlic cloves through garlic press and into a small bowl. Set aside 10 minutes (see Notes). Alternately, finely mince and mash garlic cloves with a knife, then set aside.
• Once garlic has rested close to 10 minutes, add 1 tablespoon honey, 1 tablespoon hot water, and ¼ teaspoon turmeric to a glass or cup. Whisk until the ingredients are fully combined.
• Add fresh lemon juice, fresh orange juice, cinnamon, cayenne pepper, sea salt, and black pepper to the glass with honey. Whisk until the ingredients are fully incorporated.
• Add apple cider vinegar, ginger, and garlic to the glass. Whisk until the ingredients are fully incorporated. Consume the mixture immediately for maximum benefits.

Thank you for being a part of the Ammons Chiropractic Clinic community. We look forward to helping you achieve your health goals this fall.

Be Inspired to OWN Your Health and Wellness!

In Health,
The Ammons Chiropractic Team