45 Old Solomons Isl. Rd. Suite 205 Annapolis, MD 21401

Ways to Boost Mood Naturally

Life can be stressful, trust us we know. Any amount of stress can leave people feeling sad, irritable, and take a toll on our daily lives.  These moods lead to a decrease in mental and physical health as well as alter someone’s lifestyle.  We are always looking for ways to improve moods and when these ways can be done naturally this is always a plus.  Learn how to boost your mood naturally with these healthy tips!  

Get a good night sleep

Zzzzz….make sure you are getting the right amount of sleep! 8 hours of sleep will help you wake up feeling refreshed and ready to take on the day.  Also, it is important to try and keep the same sleep schedule every night.


Even just going for a 15 minute walk can help improve your mood.  Adding any type of exercise into your daily routine can help boost energy, promote weight loss, and stimulate the release of endorphins.  It is recommended to exercise 3 days a week to live a healthier lifestyle.

Eat for joy

Adding more omega 3 into your diet can help with depression and inflammation. When these levels are low, this is when depression could start to kick in.  Try eating more meals that contain fish or even including flaxseed or chia seeds in your daily routine!

Check out our balancing Omega-3 post for more info!

Healthy diet

What you eat affects your brain not just your body!  Eating junk food or having a bad diet can make you feel yucky and cause mood swings.  The key to good mental health is good wholesome food. By consuming the appropriate amounts of nutrients, you can boost your mood and energy.  We have a lot of patients that will join our Clinical Weight Loss program to gain more energy and overall feel healthier and happier. Our program will also help decrease inflammation which will decrease pain levels and everyone knows if you feel good you are more happy!

Find more information about our Clinical Weight Loss Program here!


You should try and consume 100oz of water a day… yes it seems like a lot and might be hard at first, but it will help with eliminating waste from your body and keep you hydrated and feeling well!  Lemon water can be a good switch up…it helps neutralize pH of the body, removes toxic waste, AND boost energy levels.


Get out in the sun! Soaking up some vitamin D will help boost energy and increase your mood level. Don’t forget, if you have darker skin, work inside, or if it is wintertime you will need to supplement your Vitamin D!

For more information about Vitamin D check out our blog post.


A form of exercise! Laughter stimulates the heart and lungs and exercises the stress response pathways. When you activate the stress response through laughter it promotes a calming and pleasurable feeling along with soothed muscles and reduces pain.

Chiropractic care!

Changes in moods are caused by hormonal imbalances. Chiropractic adjustments can reduce the level of these imbalances, give you an endorphin (hormones that make you feel good) release and help with stress levels. Adjustments can also help with poor sleep, achy joints and muscles.

Give us a call today 410-224-4348 so we can help you boost your mood!

Or use our contact form and send us an email!

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Thanksgiving on a Ketogenic Diet

Thanksgiving is possible on a Ketogenic diet!

There is always that worry and question about food during the holidays…ESPECIALLY Thanksgiving… “BUT the holidays are coming up- how will I start or keep up with my diet during the holidays? I can’t eat my favorite thanksgiving food while i’m on a diet! ”. The answer and solution is simple…eat in moderation and/or use healthy alternatives for ingredients. There are always going to be excuses. So stay positive, overcome these holiday struggles and stay motivated!

We have put together some Keto friendly Thanksgiving meal/side options for you! These delicious recipes are all keto-approved (if eaten in moderation) and will definitely become a new holiday favorite! Enjoy 🙂

Turkey, Ham and low carb vegetables (Kale,Spinach, Salad) are always an easy go to 

Roasted Turkey

  • What’s needed?
    10 lb turkey
    1 lemon
    1 whole garlic head
    1 carrot
    2 ribs of celery
    ½ medium onion
    ½ cup melted organic butter, ghee, or olive oil
    1 cup chicken broth
    *OR use one of our products- Chicken Bouillon from the Soup Variety*
    Sea Salt, pepper, and garlic powder to taste
  • Directions
    -Preheat oven to 325F. Clean out and prepare turkey for cooking.
    -Place turkey in roasted pan with rack. Cut lemon in half- squeeze juices inside cavity
    -Season cavity with sea salt and pepper and place lemon inside cavity.
    -Cut head of garlic in half and place both halves in cavity
    -Cut celery, onion, and carrot in large chunks and place inside cavity
    -Lift skin off the breast of turkey and rub butter (ghee or oil) over meat
    -Season skin with sea salt, pepper, and garlic powder
    -Repeat on outside of turkey
    -Bake 3- 3 ½ hours or until thickest part of thigh reads 165F

Low Carb Gravy
-Add chicken broth (or Chicken Bouillon product from Green Life) to roasting pan
-Scrape browned bits from roasted turkey and broth into saucepan and bring to boil
-Allow gravy to reduce by half and serve over turkey

Mashed Cauliflower

  • What’s needed?
    16 oz. Cauliflower ( can be 1 bag of frozen cauliflower)
    1 garlic clove, minced (about 1 teaspoon)
    1 ½ tbsp coconut oil
    ½ cup coconut milk
    1 tbsp dried chopped chives
    Sea salt to taste
  • Directions
    -Boil water then reduce to medium heat. Add cauliflower and cook covered for 5-7 min.
    -In saucepan- heat garlic, coconut oil, coconut milk, sea salt to taste for about 1 minute.
    -Puree cauliflower, add garlic mix from saucepan, and 1 tbsp of chives

Mushrooms with garlic and thyme

  • What’s needed?
    16-20 open cut mushrooms
    3 tbsp olive oil
    2 cloves garlic- chopped
    3 tbsp organic butter- softened or ghee
    2 tbsp fresh thyme- chopped
    ½ tsp garlic powder
    1 ½ tbsp lemon juice
    Sea salt to taste
  • Directions
    -Preheat oven to 400F
    -Lightly fry mushrooms- cap side down- in hot oil 2-3 minutes
    -Arrange mushrooms in baking dish
    -Mix together butter, garlic, thyme, lemon juice and seasoning
    -Spoon a little bit of the mixture onto each mushroom
    -Bake 15 minutes or until golden brown

Pumpkin Pie Blondies

  • What’s needed?
    ½ cup organic butter-softened or ghee
    1 large egg
    ½ cup Erythritol
    15 drops liquid Stevia
    1 tsp. Cinnamon
    ½ cup Pumpkin puree
    1 tsp. Maple extract
    ⅛ tsp pumpkin pie spice
    ¼ cup almond flour
    2 tbsp coconut flour
    1 oz. pecans- chopped
  • Directions
    -Preheat oven to 350F
    -Beat softened butter and erythritol together
    -Add Egg, cinnamon and stevia
    -Beat together
    -Add pumpkin puree, pumpkin pie spice and maple extract
    -Add almond flour and coconut flour until well combined
    -Spray pan with coconut oil and evenly layer mixture
    -Sprinkle ounce of pecans over batter
    -Bake 20-25 minutes

Pumpkin Snickerdoodle Cookies

  • What’s needed?
    1 ½ cup Almond Flour
    ¼ cup Organic Butter
    ½ cup Pumpkin Puree
    1 tsp. Vanilla Extract
    ½ tsp. Baking Powder
    1 Egg
    ¼ cup Erythritol
    25 drops Liquid Stevia
    Topping- 1 tsp. Pumpkin Pie Spice and 2 tsp Erythritol
  • Directions
    -Preheat oven to 350F
    -Mix together erythritol, almond flour, and baking powder
    -In separate bowl- mix together butter, pumpkin puree, liquid stevia, and vanilla
    -Add egg into butter mixture
    -Combine butter mixture and flour mixture together
    -Roll dough into small balls and place on cookie sheet
    -Lightly flatten dough balls with palm of hand
    -Bake 12-13 minutes
    -Mix pumpkin pie spice and erythritol together for topping
    -Sprinkle on top of cookies once out of oven and then let cool

Sorenson, K. Low Carb Thanksgiving: Roasted Turkey and Pan Gravy. Written November 7, 2012: Accessed November 7, 2016. http://holisticallyengineered.com/2012/11/low-carb-thanksgiving-roasted-turkey.html
Joulwan, M. Mashed Cauliflower- Well Fed. Written November 7, 2012: Accessed November 7, 2016. http://meljoulwan.com/2012/11/07/mashed-cauliflower/
Dan, Roasted Mushrooms with Garlic and Thyme, Cakes Cottage. Written May 24, 2014: Accessed November 7, 2016. http://cakescottage.com/2014/05/24/roasted-mushrooms-garlic-thyme/
Craig, Keto Pumpkin Pie Blondies, Ruled Me. Written November 16, 2015: Accessed November 7, 2016. http://www.ruled.me/keto-pumpkin-pie-blondies/
Craig, Keto Pumpkin Snickerdoodle Cookies, Ruled Me. Written November 3, 2015: Accessed November 7, 2016. http://www.ruled.me/keto-pumpkin-snickerdoodle-cookies/

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Can Your Chiropractor Kill you?

Can Your Chiropractor kill you?

Are neck manipulations safe?

The buzz on the internet right now is about model Katie May and how her “Chiropractor killed her”.  There are many different views on this topic that people are researching, including are neck manipulations safe?  Today, Dr. Oz covered a segment on this breaking news and we found the episode to be very interesting.  The question that everyone might be thinking of is what is the probability of this occurring, and the answer is simple….very low.

A couple of thoughts we have about this incident and episode of Dr. Oz are…

Did her Chiropractor screen her properly?

There are many questions that a patient should be asked prior to being treated in order for the doctor to know what areas to provide care on. Did she let her doctor know that she had a recent injury to her neck? Did she go into detail on the injury and the pain she was having? The medical history of a patient is very important and helps with the overall care and treatment plan.  According to Dr. Steven Shoshany, who Dr. Oz interviewed on the show, understanding a patient’s medical history and family history is one of most valuable tools for a clinician.  In cases like this, you could find out about any family history with strokes, hemorrhages, cardiovascular diseases or issues, or any underlying connective tissue disorders. This is why our office requires patients to have an examination before beginning care, they are that important!

Is the reason this incident was all over the news because it RARELY happens?

YES… When it became public that this incident could have been caused by a Chiropractor- the internet and social media ate it up…Because when is the last time that you heard of a patient dying from incidental stroke caused by Chiropractic manipulation of their neck?  Since this incident is so rare, that is why it was so highly publicized.  A recent picture we found in the New England Journal of Medicine gave us some stats about “Actual Incidence of Stroke in the General Population” and it informs us that ONLY 3 in 165,000,000 people have an incidence of stroke from Chiropractic manipulation.

Dr. Shoshany also added how RARE this case is with some statistics of his own.

-During his 20 years of practice in NYC- he has NEVER seen this type of case.

-During the last 25 years at Life University (One of the largest Chiropractic Schools in the world) there have been 4.5 million adjustments done with NO cases like this.

-This case occurs in 1 out of every 6 million people.

Do people know that Chiropractic services are a better option than most pharmaceutical products?

Receiving chiropractic care for neck pain can not only improve pain and inflammation but also help find the underlying cause of chronic pain.  Along with chiropractic care, exercise can also help improve posture, body function, and mobility.  It is a known fact that drug overdoses are becoming more prevalent in the United States each year, specifically opioids overdoses.  Opioids are prescribed to relieve pain and most of the time are used incorrectly. According to Dr. Shoshany, 45 people die from opioid overdoses a day.  So in comparison to using pain pills to relieve pain, Chiropractic manipulations and adjustments are SAFE.

Lastly, in the words of Dr. Oz…



The Doc’s Commentary:

A life lost is always a tragedy and while we always want to believe the best in health professionals the real question here is; was the patient properly screened? The importance of screening all patients who come into an office is vital. This is why we require all new patients in our office to undergo a thorough examination to rule out pre-existing health issues that may alter their care.

The risk is present, but there is risk in anything you do. Statistically speaking you are more likely to be struck by lightening or attacked by a shark than to be killed from a cervical manipulation. When you are suffering from debilitating neck pain and looking for a solution, non-invasive & conservative care like chiropractic are much safer than drugs & surgery.

If you are suffering from neck pain or headaches and are looking for a solution, we also provide other options for care than chiropractic manipulation. If you are concerned or are just looking for some relief, please feel free to contact our office so we can further address any questions you may have.

~Dr. Mary Beth Steele Green

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Office Hours

Mon: 7:30-10:30, 3:00-6:30
Tue: 7:30-10:30, 3:00-6:30
Wed: 7:30-10:30, 3:00-6:30
Thu: 3:00-6:30
Fri: 7:30-10:30
Sat: Closed
Sun: Closed



45 Old Solomons Isl. Rd.
Suite 205
Annapolis, MD 21401

(410) 224-4348