Family First Chiropractic and Wellness

Bone Broth

Date: December 12, 2017 | Time: 10:00am | Posted By: Family First Chiropractic and Wellness

Did you know Bone Broth is so easy to make?

Bone broth is so easy to make and has amazing benefits on our gut health.

Here are my few tricks and recipe for a delicious bone broth.

I typically use organic grass-fed beef bones or organic free-range chickens when making bone broth. However, you can use any bones as the health benefits are amazing. Here is how to make a healthy tasty broth.


. When I cut veggies for other suppers or lunches, as well as the peels and tops I put them in a Ziploc and throw them in the freezer to use in my bone broth later.

. I usually roast the beef bones before I add it to the water to make the broth, I will use the cooked bones from a roast chicken after we have carved it.

. Place bones in a pot or a crockpot, add apple cider vinegar and cover with water, and let the mixture sit for 1 hour so the vinegar can leach the mineral out of the bones.

. Add the chopped/peel vegetables from the freezer and bring to a boil. A scum may form so skim it from the top and discard.

. Optional - add liver or other organ meats to the broth

. Reduce to a low simmer, cover, and cook for 24-72 hours (if you're not comfortable leaving the pot to simmer overnight, turn off the heat and let it sit overnight. I will then turn it back on and allow the broth to simmer all day the next day) or put it on low in a large crockpot for 24-27 hours.

. Let the broth cool and strain it, making sure all marrow is knocked out of the marrow bones and into the broth.

. Add sea salt to taste and drink the broth, you may store in fridge up to 5 to 7 days or freezer up to 6 months for use in soups, stews, cooking stir fry, or rice, just use your imagination!

Try bone broth as one of your child's first foods!

Our three boys love to have soup from the 'special pot.'

Bone broth is a staple in the GAPS diet and assists in healing a leaky gut. I love to drink it for its health benefits.

If your gut is leaky or permeable, partially undigested food, toxins, viruses, yeast, and bacteria have the opportunity to pass through your intestine and access your bloodstream; this is a leaky gut. Leaky gut is the root of many allergies and autoimmune disorders, for example. When combined with toxic overload, you have a perfect storm that can lead to neurological disorders like autism, ADHD, and learning disabilities.

Bone broth is a great staple food to include in your diet. Benefits of bone broth include the following:

. The gelatin found in bone broth is a hydrophilic colloid that attracts and holds liquids, including digestive juices, thereby supporting proper digestion and healthy hair and nails.

. Bone broth reduces joint pain and inflammation courtesy of chondroitin sulfates, glucosamine, and other compounds extracted from the boiled down cartilage

. Contains glycosaminoglycans GAGs

. Amino acids such as glycine, proline, glutamine, and arginine in bone broth all have anti-inflammatory effects

. Bone broth contains high amounts of calcium, magnesium, and other nutrients that play an essential role in healthy bone formation.

. Reduces joint pain and inflammation

. Inhibits infection and boost immunity

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Dr. Joelle Johnson is a mother of three beautiful boys and practices at Family First Chiropractic and Wellness, 142 Erickson drive, Red Deer 403-347-3261

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Tylenol and ADHD?

Date: December 5, 2017 | Time: 10:00am | Posted By: Family First Chiropractic and Wellness

A pregnant woman's use of acetaminophen may be associated with an increase in her child's risk for attention-deficit/hyperactivity disorder (ADHD), according to a prospective study published in Pediatrics.

"Long-term acetaminophen use during pregnancy is related to more than a twofold increase in risk for offspring ADHD," after adjusting for genetic risk factors, indications for the mother's acetaminophen use, use of the drug before pregnancy, and other potential con-founders. These findings do not establish a causal relationship between prenatal acetaminophen exposure and ADHD risk, "but they do suggest the possibility and raise the need for further study and more cautious consideration of acetaminophen use during pregnancy."

It is estimated that approximately 65% to 70% of pregnant women in the United States and approximately 50% to 60% of pregnant women in western and northern Europe use acetaminophen.

A fully adjusted model, which accounted for alcohol use during pregnancy, smoking during pregnancy, symptoms of anxiety and depression during pregnancy, maternal education, marital status, body mass index at the 17th week of gestation, maternal age, and parity, showed a similar trend for increased risk.

The possibility of a relationship between maternal acetaminophen use and ADHD "brings to mind the association between aspirin and Reye syndrome," "Although the comparisons are far from perfect, given the serious morbidity and risk of mortality associated with Reye syndrome, it does illustrate how finding associations between drug and disease can improve health outcomes."

Reye syndrome is a rapidly progressive encephalopathy. About 90% of cases are associated with aspirin (salicylate) use in children.

Always be careful what medication you take during pregnancy and what you give your children. Dosage and drug type matter. Consult with your physician if you are in doubt. Sometimes there are other options to medications that can be useful especially during pregnancy and with children.

Ask us at Family First Chiropractic. We are here to help.

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Dr. Stephen Kelly is a Chiropractor at Family First Chiropractic and Wellness, located In Red Deer, AB 142

Erickson Dr., Call 403-347-3261 to book an appointment.

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How does Craniosacral compliment other Medical Interventions?

Date: November 28, 2017 | Time: 10:00am | Posted By: Family First Chiropractic and Wellness

Most Medical and Healthcare practitioners see CranioSacral Therapy as a gentle and non-invasive Complementary Therapy - it is considered as suitable for the co-treatment of a number of conditions.

Many medical professionals criteria for recommending therapies is that if it is doing no harm, makes you feel good and does not cost too much then go ahead.

To answer the question more directly, I often receive new clients in the following situations:

. They have been through formal medical channels.
Often in the case of
back pain, stress related illness etc. clients feel they have exhausted all that formal medicine has to offer. This is ideal from my point of view as a full medical history has been built up and the individual's condition has been pre-checked by a medical practitioner.

. The client wishes to complement formal medical treatment with another therapy.
Many of my
pregnant clients and moms with infants and children are receiving formal medical care for their conditions and related complications. They typically continue with this care as they attend CranioSacral Therapy to further relieve symptoms or to reach the parts that they feel formal medical interventions cannot reach.

In summary, in my experience the answer is yes - CranioSacral Therapy can be used alongside formal medical interventions.

As always, first check with your Healthcare practitioner.

Jeannette Raskin practices at Family First Chiropractic, 142 Erickson Drive, Red Deer, Alberta. 403-347-3261.

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Repetitive Strain Injuries

Date: November 21, 2017 | Time: 9:00am | Posted By: Family First Chiropractic and Wellness

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Repetitive Strain Injuries

Repetitive Strain Injury (RSI) most commonly known as damage to nerves, tendons, tendon sheaths, muscles, joints of the wrists, forearm, elbow, shoulder and neck. Repetitive Strain Injuries can be confusing in that patients don't understand the symptoms related and the causes or even more importantly how can it be treated.

Causes of RSI

Repetitive Strain Injuries occur through overuse, poor posture and/or poor technique particularly while using the hands. Repeated awkward or forceful tasks for sustained periods of time are major factors causing RSI. Workers do not make the connection between their aches and pains developing in the work place or in the field. Repeated vibrations, forceful impacts or compressions for periods of time cause microscopic tears in the tendons and muscles. Over time the sheaths around the tendons start to chafe causing tendons to become inflamed. Inflammation of the sheath compresses against adjacent nerves, which compromises the nerves nearby.

Symptoms of RSI

Symptoms of RSI can range from discomfort to excruciating pain. Symptoms occur in the fingers, palm, wrist, forearm, shoulders, and neck. Pain in one area of the body may radiate to other connecting parts.
General symptoms include:

-Aching or shooting pain (May be strongest at night).

-Tingling and burning sensations.

-Clumsiness of hands (loss of ability to grasp items, impaired thumb and finger dexterity).

-Swelling of hand and wrist.

-Hands feel cold.

-Wasting of Muscles at the base of the thumb.

- Stiffness or restricted movement.

Common Types of Repetitive Strain Injuries


Rapid, repetitive, and repeated twisting movement of the forearms and hands. Patients that do a lot of keyboard work, and/or using tools such as pliers can develop tenosynovitis. Tenosynovitis and tendonitis sound similar. The difference is that tendonitis is inflammation of the tendons. While Tenosynovitis is inflammation of the tendon sheaths usually in the hand or wrist.

DeQuarvain's Syndrome

This is a type of tenosynovitis that is known as "trigger thumb" or "Washerwoman's Sprain". It also affects the sheath common to the two tendons of the thumb just above the wrist. This repetitive strain injury is caused by repeated trigger-like movement involving the wrist.

Carpel Tunnel Syndrome

Carpel tunnel is tingling, numbness and/or weakness in your hand due to pressure on the median nerve in your wrist. Carpel tunnel is the small space in your wrist that the median nerve and several tendons runs from you forearm into your hand. The median nerve controls movement and feeling in your thumb and first three fingers. This area becomes compromised when there is repetitive finger movement, pinching and squeezing of fingertips, excessive use of the index finger, hand exertions with bending and twisting of the wrist, and overly tight grip for long periods of time.

Chiropractic for RSI

Chiropractic is an effective treatment option for RSI. Our Chiropractic physicians will conduct an interview, review medical history, and perform a thorough examination. If diagnosed with RSI, the Chiropractor will set up a treatment plan specific to your situation, and needs. So if you suffer from pain in fingers, hand, wrist, forearm, shoulder, neck, or back seek a chiropractic physician. The sooner you do, the better you will feel.

Dr. Elton Clemence practices at Family First Chiropractic and Wellness at 142 Erickson

Call 403-347-3261 for a consultation today

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Supportive/ Maintenance Treatment Works!

Date: November 14, 2017 | Time: 11:37am | Posted By: Family First Chiropractic and Wellness

A paper presented at the European Chiropractors' Union (ECU) convention earlier this year underscores the advantages of regular chiropractic care. The authors, looked at how chiropractic maintenance care (MC) could prevent new episodes of nonspecific low back pain or minimize its impact. The purpose of their study was to "investigate the effect of MC as compared to symptomatic treatment on reducing recurrent and persistent LBP."
The multi-center, randomized clinical trial was conducted in Sweden, with patients provided with either treatment at regular intervals, regardless of symptoms (MC), or symptomatic treatment whereby patients were treated only when consulting for pain. The MC group was provided with chiropractic care at one- to three-month intervals.

This is an altogether familiar scenario, in that most patients only go for chiropractic care when they are in pain or when something is bothering them. Unfortunately, by the time a patient recognizes their pain, the problem may have been there for some time and damage has been done. If only they would visit their chiropractor periodically, regardless of symptoms, a point study results make glaringly clear:

"The MC group consisted of 163 subjects who reported 19.3 fewer days with bothersome LBP over the 12 month follow-up compared to the 154 subjects in the control group. The MC group had an average of 7 visits during the study, compared to 5 visits in the control group."

Let's Do the Math

So, here's the math for the average patient. Two extra visits to your chiropractor each year will result in almost 20 extra days without back pain. For me, that works out to about $4 per pain-free day ... I'll take it!

While monthly chiropractic care can be very beneficial, it is clear that most people should be seeing their doctor of chiropractic at least every two months or so. We all need to understand a little regular scheduling could significantly improve our quality of life. Imagine how many days of pain could be eliminated if everyone enjoyed chiropractic at least every two months.

For my whole career I have emphasized regular treatments and not chase pain. Don't wait for small problems to become big ones. The old adage "an ounce of prevention is worth a pound of cure" is supported by these types of studies.

To schedule your first appointment or a maintenance treatment, please contact Family First Chiropractic and Wellness.

Dr. Stephen Kelly is a Chiropractor at Family First Chiropractic and Wellness with over 15 years of experience, located In Red Deer, AB 142 Erickson Dr.,

403-347-3261 to book an appointment.

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How to boost your child's immunity

Date: November 7, 2017 | Time: 10:00am | Posted By: Family First Chiropractic and Wellness

How to boost your child's immunity

1. Change the diet

o Eliminate most sugar, and all fruit juice (homemade veggie juice with some fruit is okay a few times per week) and all soda.

o Eliminate most dairy products (milk, cheese, yogurt) if it tends to make your child get congested or phlegmy.

o Increase leafy green veggies (kale, broccoli, cauliflower, collard greens) and fresh or frozen berries (organic blueberries, organic strawberries), and make sure your child is getting 2 servings of veggies or fresh fruit at each meal.

o Make sure you child is getting high quality protein (beans, lean meats, fish, poultry) and high quality fats (olive oil, coconut oil, avocado) at each meal.

2. Sleep

Children are not getting enough sleep, and restful sleep. The rhythms begin to develop at about six weeks, and by three to six months most infants have a regular sleep-wake cycle. By the age of two, most children have spent more time asleep than awake and overall, a child will spend 40 percent of his or her childhood asleep. Sleep is especially important for children as it directly impacts mental and physical development.

o Ensure the room is black- no lights to interrupt the brains sleep patterns. If you must have a night light opt for a red light not a blue based spectrum. Use black out drapes to ensure the room is dark.

o Reduce screen times of any kind 1 hour before bed, the light on the screen stimulates the brain to an awaken state and inhibits proper sleep patterns

1. Newborns sleep a total of 10.5 to 18 hours a day on an irregular schedule with periods of one to three hours spent awake.

2. Infants under 1 typically sleep 9-12 hours during the night and take 30 minute to two-hour naps, one to four times a day - fewer as they reach age one.

3. Toddlers age 1-2 need about 11-14 hours of sleep in a 24-hour period. When they reach about 18 months of age their naptimes will decrease to once a day lasting about one to three hours.

4. Preschoolers age 3-5 typically sleep 11-13 hours each night and most do not nap after five years of age.

5. Children aged six to 13 need 9-11 hours of sleep.

6. Adults need 7-10 hours of sleep. Do not sleep with a screen or phone in your room, turn it off, put it on do not disturb, or airplane mode at night if you have to.

3. Give Zinc daily

Zinc is an immune boosting mineral found in oysters, beef, and lamb, and to a lesser degree in pumpkin seeds, cashews, and beans. Taken daily for up to 5 months, zinc reduces the likelihood of viral infections, especially colds, absences from school, and antibiotic use in kids. It can easily be given as a flavored lozenge to older kids; for younger children try a liquid.

Here's the dosing by age:

o 6 months to 3 years old 2-3 mg per day

o 4-8 years old 5 mg per day

o 9-13 years 8-10 mg per day

o 14-18 years 10-15 mg per day

o check your multivitamin to see what it has

4. Give Vitamin C daily

A review by the Cochrane Collaboration, a major medical data review group, showed a 13% decrease in cold symptoms in children who took one gram (1000 mg) of vitamin C daily for prevention. The form and dose are "buffered ascorbic acid," 250-500 milligrams 3 times a day, given with meals.

5. Give a Probiotic daily

Probiotics, especially lactobacillus taken alone or with bifidobacter - which is another species - during the winter has been shown to reduce daycare absences because of fewer colds, are reduce the incidence of fever, cough, runny nose, and the use of antibiotics. Look for a brand that is in a powder or liquid form for younger children so you can hide it in a smoothie, yogurt, or apple sauce, and that contains Lactobacillus and Bifidobacteria strains. We carry a wonderful one at the clinic by Douglas labs.

6. Give Vitamin D3 daily

Vitamin D can help support the immune system and is important for overall health. We tend to get less of it in the winter because we're indoors so much more, and the sun is a major source, so I recommend supplementing starting in the autumn! All babies 1 year old and under should get vitamin D supplementation regardless of time of year.


o Babies up to age 1 year old, 400 units per day

o 1-5 years old, 500-1000 units per day

o 5-10 years old, 1000 units per day

o Over 10 years old, 1000-2000 units per day.

7. Give a children's multivitamin with EFA Daily

I suggest the Vita-Kids chewable 1-2 per day by Douglas labs and the DHA Pediaburst by Genestra 4-6 per day depending on age

8. Give Gentle Herbal Remedies or immune booster

What are some of the herbs you can use daily for cold prevention in kids? The ones recommend are:

o Echinacea, and the dose of that in kids 2-5 years old is 7.5 milliliters a day. That's about a measured teaspoon and a half, and you can give that in two divided doses, so about three quarters of a teaspoon twice a day. And then for kids 6-11 years old, that would be 10 milliliters a day or about 2 measured teaspoons twice a day. Use that same dose for kids over 12 and for adults as well. Echinacea has been shown to support the immune system, prevent the frequency of upper respiratory infections and bronchitis, and also prevent secondary infections, so preventing infections from turning into more entrenched bacterial infections.

o Immune support such as Vita-Kids Immune By Douglas Labs- 1 teaspoon a day contains zinc, elderberry, antioxidants


Dr. Joelle Johnson practices at Family First Chiropractic and Wellness located at 142 Erickson drive, Red Deer 403-347-3261.

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Halloween and Chiropractic

Date: October 31, 2017 | Time: 9:00am | Posted By: Family First Chiropractic and Wellness

Trick or Treat!

Halloween is a fun time of year for kids to wear their favorite costume and go out to trick or treat and meet neighbors in the area. There are a few things to keep in mind on that evening to stay safe and to keep healthy during and after that event.

Stay Safe

1. Stay Visible - Wear reflective tape on costumes, light up shoes, neon lights and carry flashlights. Be seen especially when crossing streets. Little ones are excited that night and can easily wander off sidewalks and step out into the street.

2. Walk with your kids or keep them with an older sibling.

3. Inspect your candy before consuming.

4. Be aware of the weather for that day. The first snowfall of the season usually happens around that date and can cause icy conditions. Dress warmly and wear proper footwear to avoid slips and falls.

Stay Healthy

1. Limit your children's Intake of candy after Halloween night. Sugar lowers your immunity.

2. Trade candy for a toy or book with your children.

3. Consider bringing some to work instead of eating it all yourself.

4. Boost your immune system after excess sugar intake. Drink plenty of water with some lemon/lime added to it.

5. Get plenty of rest.

6. Get Adjusted!

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Enjoy trick or treating!

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Craniosacral Therapy and Mouth Work

Date: October 24, 2017 | Time: 9:00am | Posted By: Family First Chiropractic and Wellness

I have been practicing CranioSacral therapy since 2002 and it has helped me and many of my clients. When most people talk about this therapy they talk about headaches, birth trauma, or chronic pain. CranioSacral therapy helps all these things. But I would like to share my experience with CranioSacral therapy and mouth work. It has changed me.

I should start with a little history. Now, I did not have any serious mouth or jaw problems growing up that I can remember. My biggest problem with my jaw was probably stress clenching. I know that is not a scientific word but I am sure many people know what I am talking about. As my stress would increase so would my jaw tension. When I started taking CranioSacral therapy and receiving treatments is when I noticed a significant difference. After my first mouth work treatment that I received I could not believe the difference. My mouth felt bigger and much more relaxed. I started raving about this to my clients and trying the techniques out on them. From chronic headache sufferers to clients with braces, the results have been amazing.

Another benefit of mouth work, for me at least, has been the ability to speak more freely. When we have increased tension in and around our mouths it may unknowingly inhibit our ability to speak. When even some of our tension is released that allows us to speak.

Mouth work in CranioSacral Therapy is something I practice on most of my clients, especially the infants. I often see children with birth trauma, tongue ties, etc. and I find that mouth work is essential for them to get the results that they need. While treating infants I am constantly reassuring, explaining and sometimes even showing the parents how much pressure I am using on their children.

When practicing CranioSacral therapy in the mouth it just as gentle as when you work outside the mouth. Sometimes even more gentle. The practitioner uses gloves and can better access some of the bones of the mouth, the teeth, and even some of the muscles.

Jeannette Raskin practices at Family First Chiropractic, 142 Erickson Drive, Red Deer, Alberta. 403-347-3261.

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