Greetings,

DID YOU KNOW that microdosing exercise may be just what you need to get through the New Year?

Short bursts of exercise, even just a few minutes a day, can boost heart health and fitness as much as longer workouts.

Several very short “exercise snacks” (for example, 60-seconds of jumping jacks) can improve aerobic fitness, especially if done with intensity.

For overall health, any movement counts. The shorter the session, the harder you should push to see benefits.

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• Case Report

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Steve: Here are some of our favorite recipes for hosting for New Year's Eve.

Arugula Dip with Crackers

3 oz. arugula

2 T. pumpkin seeds

2 T. freshly grated Parmesan or Pecorino romano cheese

2 T. balsamic or rice vinegar

2 T. olive oil

4-5 T. vegetable broth

salt and pepper to taste

1 green onion

8 rice crackers

Trim, sort, wash and chop the arugula. Place the arugula, pumpkin seeds, parmesan, vinegar, and olive oil in a blender or food processor, and process to a smooth puree. Stir in the stock to form a creamy paste, and season with salt and pepper. Wash and trim the green onion, slice it into fine rings, and add it to the paste. Use the rice crackers for dipping. SERVES 2

Leek and Potato Soup
4 c. peeled and coarsely chopped organic potatoes

4 c. thinly sliced leeks

1 c. peeled and sliced carrots

2 stalks celery with leaves (whole)

6 c. organic chicken broth

dried herbs and salt to taste

1 c. organic

½ & ½ or other non-dairy milk substitute

chopped fresh parsley for garnish

Place potatoes, leeks, carrots, and celery in a 4-quart pot. Add broth and seasonings and bring to a boil. Cover and simmer for ½ hour or until vegetables are tender. Remove celery and puree soup in a blender or food processor. Add ½ & ½ or milk substitute and reheat until almost bubbling. Garnish with parsley and serve immediately or refrigerate to serve cold. SERVES 6-8

Fish Fillets in Parchment with Asparagus and Orange

4-15x15 inch squares parchment paper

4 5–6 oz. fish fillets (such as halibut or cod; each about 1 inch thick)

12 fresh tarragon leaves

2 T. (¼ stick) butter or butter substitute, divided into 4 sections

1 lb. slender asparagus spears, trimmed, cut into

1½ -inch pieces

4 T. orange juice

Preheat oven to 400 degrees. Place parchment squares on work surface. Generously butter half of each parchment square; top buttered half of each with 1 fish fillet. Sprinkle fish with salt and pepper; top each fillet with 3 tarragon leaves, and then 1 section butter. Arrange asparagus around each fish fillet; pour 1 T. orange juice over each. Fold parchment over fish and asparagus, folding and crimping edges tightly to seal and enclose filling completely. Place on 2 rimmed baking sheets, spacing apart. Can be made 4 hours ahead and then chilled. Bake fish packets 17 minutes. Slide packets onto plates and serve. SERVES 4

Brazilian Cheese Bread

½ c. olive oil or butter

1/3 c. water 1/3 c. milk or macadamia milk

1 tsp. salt

2 c. tapioca flour

2 tsp. minced garlic

2/3 c. freshly grated Parmesan or Pecorino romano cheese

2 beaten eggs Preheat oven to 375 degrees.

Pour olive oil, water, milk, and salt into a large saucepan and place over high heat. When the mixture comes to a boil, remove from heat immediately and stir in tapioca flour and garlic until smooth. Set aside to rest for 10 to 15 minutes. Stir in cheese and egg into the tapioca mixture until well combined, the mixture will be chunky like cottage cheese. Drop rounded, ¼ cup-sized balls of the mixture onto an ungreased baking sheet. Bake in preheated oven until the tops are lightly browned, 15 to 20 minutes. SEREVS 6

Baked Apple in a Flash

1 good cooking apple

½ tsp. whipped organic butter or butter substitute

1 tsp. unsulphured molasses or pure maple syrup

sprinkle of ground cinnamon

Core apple. Mix all ingredients and microwave for 30 seconds. Place the apple in a microwave safe bowl and pour mixture into cored apple. Cover with plastic wrap and microwave at full power for about 2 ½ minutes. SERVES 1

A teenage female came to see Steve this year. When asked what she was dealing with, this was her response (in her own words): "My knees, my intestines, chronic constipation turning to chronic diarrhea, extreme pain in abdomen, nausea, constant need for bathroom. Chronic constipation, chronic diarrhea that isn’t always controllable. Urgency to go to the bathroom, severe stomach pain, mild to unbearable and needing to go home. Bloating gurgling sometimes really really loud. When I do get constipated because I’m not taking my medication, it’s almost impossible to poop even if I take two stool softeners a day with Miralax and drink lots of water I just can’t. The pain can be really really, really really bad and it keeps me from doing things. Anything can trigger my stomach. I struggle with drinking fluids because it triggers my stomach. Eating triggers my stomach too. Moving triggers my stomach so literally doing anything triggers my stomach/intestines."

Steve met with this young lady and her parents. He explained to her what was happening and why her gastrointestinal tract was so dysfunctional. Overmedication was contributing (she was on 10 medications), but food and beverage choices were the main culprits. Steve recommended things in stages. Calm the GI tract down, balance the microbiome, allow her to absorb food better, and reassess. Hearing what she would have to do to solve this was not easy, but the young lady agreed to try.

Over a period of 90 days, the young lady, with assistance from her parents, followed Steve's instructions to the letter. While there were some hiccups along the way, her diarrhea stopped within days. Her constipation eventually went away, so much so that she was able to go off of all GI medication. Moreover, she was able to eliminate and reduce some of her psychiatric medication because of her healing GI tract.

At the follow up appointment, she was so impressive. She understood cause and effect. She discovered some things she could not handle when adding back foods and beverages. She was even taking a cooking class and wanted Steve to give her four "go to" recipes that she could make and share with her class. Steve was so proud of her for putting in the work and seeing the fruits of her labor. The young lady will be going to college next year, which comes with its own set of challenges. She is in a much better place to succeed, and Steve said he would be help her with the transition if needed.

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Disclaimer: Case reports are not intended for self-healing. Case reports are for references purposes only and should be discussed with your health professional.

Whiplash injuries can occur in an accident, a fall, a hit or other forceful injuries. The rapid, forceful motion of the head and neck cause misalignments of the bones in the spine, called subluxations. 

Some feel immediate discomfort after a whiplash type injury while others notice symptoms a week later or even a month or two later. This can be: Muscles spasms, ligament damage, pain, an inability to move the neck and or other body parts. Data has also shown that thyroid disorders can develop after whiplash injuries as well as widespread neurological effects. 

A case series in the 2025 Annals of Vertebral Subluxation Research reveals striking results that patients suffering from whiplash type injuries who completed their full course of chiropractic care, experienced an average of 82.1% improvement. Those who discontinued care early saw only 37.3% improvement.

Correcting misalignments through chiropractic adjustments, after a whiplash injury, helps restore curvature, improve range of motion, reduce pain and enhance nerve function to the entire body. These are key components of achieving long-term recovery for a better quality of life. 

Dr. Liselotte Schuster is a Holistic Family Chiropractor and has been in practice with Nutritional Concepts since 1989. She uses a variety of techniques, including low level laser, to help patients reach their full potential. Contact Dr. Schuster at (847) 509-9067 or drliloschuster@sbcglobal.net.

PureInsight (formerly )Genomics harnesses the science of nutrigenomics so you can understand the relationship between your genes, nutrition, and wellness at the deepest level. Covering 72 genes in 11 trait categories, we've used Pure Insight since 2015 to help clients live longer with better quality of life.

How to Get Started

1. Order a genetic kit directly from Ancestry.com (AncestryDNA for $99) and send back your saliva specimen. When your results are ready, request that we set up a PureInsight account for you. We just need your full name, email address, and date of birth. You will receive an email invitation from PureInsight with a link to set up your account and instructions for how to upload your Ancestry data. You will receive a confirmation from PureInsight when your report is ready and we can then set up an appointment to go over your results.

Twice Weekly eNewsletters with Tons of Extra Content 

Long-form issues on Mondays and Wednesdays address all aspects of wellness including nutrition, mental and emotional health, physical activity, cooking, brand awareness, dietary supplements, medical breakthroughs, and much more.

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Results are free. Analysis with Steve or Bonnie is a separate fee.

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Bonnie, Steve, Lilo, Cindy, Diana, Marisa, and Sally