John Montague DC

Healthy Thanksgiving Eating Tips















The next month and a half is the holy trinity of gaining weight. Thanksgiving, Christmas, and New Years become a perpetual excuse to overeat chocolate and sweets. We repent on New Year’s Day hoping to take off the pounds we’ve gained over the holidays.

Wouldn’t it be a better idea to develop a strategy beforehand to keep the weight down? Develop a healthy strategic approach to the holiday season in order to avoid that New Year’s Guilt. This is not only important to help prevent weight gain but also to keep the holiday blues down. People with seasonal afflicted disorder (SAD) often overeat sweets and this only makes matter worse. Proteins are the better option and have less calories.

So consider adopting this strategy to look and feel better for Thanksgiving, Christmas and New Years.

1. Fill your plate up with protein and veggies. Eat lots of turkey and green veggies. Watch the potatoes. Fill 3/4 of your plate with turkey (1/4) and green veggies (1/2). Save 1/4 of the plate for starches. If you have seconds, use the same proportions as above.
2. Cut back on gravy. Don’t soak your food in gravy. Use only a few tablespoons of gravy on potatoes and meat.
3. Desserts are a temptation. Set your mind to having a 1/2 serving of dessert only and no seconds. Don’t deprive yourself but eat sparingly.

The time between is when most people do the most damage. There is often holiday snacks and candy at work. The temptation to eat can be great.

Keeping it off in between.
1. Substitute – find low calorie snacks to keep you satisfied. Keep fresh apples and nuts handy to keep you from eating sugary snacks.
2. Replace – Make your own healthy snacks. Muffins with added protein powder can help stabilize blood sugar. Bring in xylitol candy to work and keep in desk to satisfy the sugar cravings.

If you do overeat, you can try a start blocker like white bean extract to help stop starch absorption. However be aware that it can also cause gas.

With your plan in place you can now enjoy your holidays and not feel guilty. Here is wishing you all a happy holiday from WebVitamins!

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The Benefits of Cooking with Greek Yogurt

Greek and regular yogurts start with the same ingredients — milk and bacterial cultures — but the benefits of Greek yogurt are why it’s become wildly popular. While regular yogurt is strained just once during production, Greek yogurt is strained at least three times, resulting in a more solid yogurt with less sugar and fewer carbohydrates.

Greek Yogurt

If you have yet to try to Greek yogurt, check out this side-by-side comparison with regular yogurt to learn why so many people have made the switch:

Greek vs. Regular Yogurt

Recommended uses for Greek yogurt:

  • Try it with Simply Organic’s new Greek yogurt dip mixes — Mediterranean Herb, Southwest Ranch and Zesty Spinach.
  • Sweeten with fresh or frozen fruit and pour into ice pop molds.
  • Add to mashed potatoes, along with parsley, pepper, and garlic.
  • Use in a smoothie with fresh or frozen fruit.
  • Make a Greek tzatziki by adding cucumbers, dill weed, and sea salt.
  • Add vanilla or almond extract and use to top gingerbread or as a dip for fruit.
  • Add to guacamole to increase creaminess and tang.

Use Greek yogurt as a substitute for:

  • Sour cream and mayonnaise in recipes.
  • Cream in dips, sauces and salad dressings.
  • Oil for seafood and meat marinades.
  • Sour cream on Mexican fare.

* When adding yogurt to a hot dish, bring the yogurt to room temperature and add after you remove the hot dish from the stove.

Source: Frontier Co-op 

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Natural Nail Helper

It’s to pamper your nails! This all-natural nail helper can help with dry nails and fungus. A combination of organic Argan oil and Tea Tree oil will surely do wonders.

10 drops Organic Argan Oil
3-5 drops Tea Tree Oil

DIRECTIONS: Combine ingredients and massage into nail
beds, leave mixture on for 30 minutes and wash off or leave
on overnight, but cover with gloves or socks.




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Warming Up For Fall


Lavender is one of the most adaptable essential oils for creating aromatherapy blends or fragrances. It adapts well to rich floral oils like rose otto or strong herbaceous oils like camphoraceous rosemary. The aromatherapy benefits of lavender are equally adaptable. The addition of lavender can make a rich, sedative, floral blend more refreshing and uplifting, and it can make an invigorating, herbaceous blend more soothing.

Lavender Balancing Aromatherapy Blend

Use this bath salt blend to find balance at the end of your day.

7 drops lavender essential oil
7 drops bergamot essential oil
1 drop patchouli essential oil
1 drop juniper berry essential oil
1 teaspoon of jojoba oil
2 ounces (1/4 cup) dry bath salt

1. Combine all ingredients.
2. Sprinkle in warm water. Let dissolve 5 minutes before entering water.

Uplifting Bath and Body Oil
With its balancing properties this versatile aromatherapy blend can be used for a luxurious bath or natural skin nourishment.

3 ounces grapeseed oil
1 ounce apricot kernel oil
9 drops geranium essential oil
9 drops lavender essential oil
6 drops lemongrass essential oil

1. Combine all ingredients.
2. Use 2 to 3 tablespoons in warm bath water. Or apply as a nourishing body oil to damp skin after showering.


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Maple Cooler

Summer Drink is Light and Smooth

maple 2When I was young in the summer time my parents would let me have a cold soda on the hot summer weekends. These days I avoid soda and juices however now and then I still crave something sweet.

To sweeten this drink I use maple syrup. One table spoon of maple syrup has just 52     calories which is less than regular soda. Maple syrup is high in manganese, zinc and   other nutrients which takes away some of the guile. Best of all it is easy to make and delicious.


  •       Ice
  •       Club Soda
  •       1 Tablespoon of Maple Syrup
  •       1 Wedge of Lyme


Combine the first three ingredients. If you don’t have club soda you can use water as it is just as tasty. Squeeze in the lime and stir all the ingredients and then enjoy.

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30 Day – Building Beauty from Within

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Women spend so much money on the beauty products they put on their face. Is this the   best anti-aging solution? As we age and our collagen breaks down does it make sense       that we can build up collagen by putting anything on our face? However; you can see  changes in your skin in less than 30 days by building beauty from within.

Collagen is the framework of our skin. When it breaks down skin starts to sag and form  wrinkles. Will a cream replace this framework? You don’t build up collagen from the  outside in but from the inside. This will give you beautiful skin.

Collagen gives structural support to the entire human body, especially hair, skin, nails, joints and bones. But starting at age 21, collagen diminishes by 1% per year. By age 30, the signs become visible and measurable.

We have used these 3 products to build up and support collagen formation in the skin. One collagen product, one silica product that helps to build collagen, and one mushroom product that increases circulation in the small blood vessels.

Collagen Supplements

I really like NeoCell Beauty Bursts as they are a tasty collagen and contain other healthy nutrients such as vitamin C and hyaluronic acid which helps to hydrate the skin. Many people don’t like collagen powders as they do not taste good. I suggest you take 4 of these daily for the 30 days then cut back to two per day. However if you like the results you can stay at 4 chews a day.

Beauty Bursts Fruit Punch 60 Softchews by NeoCell Laboratories

The Collagen Builder

BioSil®’s patented collagen generators are clinically proven to thicken and strengthen hair, reduce fine lines and wrinkles, increase skin elasticity, strengthen nails, increase bone mineral density at the hip region, and increase formation of “bone-cushioning” collagen. It’s important to note that BioSil® is not made out of collagen, it generates collagen by switching on the body’s own collagen producing cells. Collagen “plumps” the skin removing wrinkles and preventing them from forming. In addition, collagen helps to continuously hydrate your skin – from the inside out.

Take only 1 capsule a day or 6 drops of the liquid. This product will make your nails and hair grow healthier and faster. This is a product everyone should take one a day of for the rest of their lives.

Biosil Hair, Skin, and Nails 30 VegiCaps by Natural Factors

Increasing Micro Circulation

Tremella fuciformis mushroom works fast.. People feel a noticeable difference in their skin usually in 14 days. It is high in polysaccharides and has been used by the ancient for over 1000 years for beauty.  Yang Guifei (719-756), Imperial Consort during the Tang Dynasty and believed as one of the most beautiful women in Chinese history, cited Tremella fuciformis among her beauty secrets.

Besides helping to increase micro-blood circulation it also increases moisture retention in the skin. It is a powerful antioxidant that works in the skin. Let Tremella fuciformis be your beauty secret.

Take 4 tablets every day.

Super Tremella 120 Vegitabs by Mushroom Wisdom

In only 30 days you and those around you will see and feel a noticeable difference. Beauty starts from within.

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The Once a Year 45 Day Brain Tune-up

BrainWith all the stress in our lives it can help to tune up your brain every now and then. Just like your car needing fresh oil and spark plugs, your brain needs to be occasionally nourished with extra nutrients and a healthy diet.

This brain tune up slowly heals your brain. However, it won’t take long until you feel the effects, which include deeper sleep, better concentration, improved memory, and less stress.

The Meal Plan

The focus is to decrease inflammation without drastic changes. Nourish your brain by removing all processed foods. Try to eat organic as much as possible to help lower pesticide exposure. If you can’t eat organic, look at the fruits and vegetables in the dirty dozen and avoid them unless they are organic.

Meal Plan Guidelines

  • Avoid processed foods
  • Eat organic when possible
  • Cut back on grains
  • Eat mostly fruits, vegetables, and lean meats.


If you are doing a daily meditation, continue your practice. For those who don’t meditate, a simple meditation practice isn’t difficult. Just breathe in for a count of 7 and breathe out for a count of 7. Count and concentrate on counting. Five to ten minutes is all you need. Sometimes the best time is when you first get in bed. This can help you sleep better.


Make sure you are on a multivitamin to maintain healthy levels of your vitamins. On top of a multivitamin, take the following:

Krill Oil – 3000 mg a day. 1000 mg with each meal

Why krill and not fish oil? Krill oil differs from fish oil in way that its EPA and DHA are bound to phospholipids. Fish oils DHA and EPA are bound to triglycerides. The brain membranes are high in phospholipids making krill the ideal choice to help them heal.

Be cautious of krill if you have a seafood allergy, bleeding disorder and if you’re about to undergo surgery. Krill oil may slow blood clotting so do not take this along with medications that slow blood clotting. If you are taking fish, flax, or other type of oils, discontinue during the 45-day brain tune up regimen.

Curcumin (Meriva) – 3000 mg a day. 1000 mg with each meal

Curcumin is known to help fight inflammation. We want to reduce any inflammation in the brain in order for healing to occur. Meriva is a form of curcumin that has up to 30 times greater absorption than regular curcumin so it works much better in reducing inflammation.

Resveratrol – 400 mg/day in two 200 mg doses

Resveratrol is another substance that helps reduce brain inflammation. Resveratrol can also help increase blood flow to the brain and increase healing. A glass (one) of red wine can also be another helpful source of resveratrol during your brain tune-up.

Magnesium L-Threonate 1-3 capsules of Life Extension Neuro-Mag Magnesium L-Threonate

Over half of Americans are magnesium deficient. It is difficult for magnesium to be absorbed into the nervous system and brain. Neuro-Mag from Life Extension has been shown to increase magnesium levels in the spinal fluid.  It is a great product that gets essential magnesium to the brain.

It is suggested that you start with 1 capsule an hour before bedtime. Over the next few days, add 2 more capsules taken during the day.


In order to keep your brain healthy going, you’ll take smaller amounts of most of the nutrients.

Krill Oil –500mg/day

Curcumin (Meriva) – 1000 mg/day

Resveratrol – 200 mg/day

Magnesium L-Threonate 1-3 capsules

Continue with 1 capsule at bed time. Many people who feel so much better using this form of magnesium like to continue taking 3 capsules per day.

We recommend the following supplements for quality and value:

Neptune Krill Oil 1000 mg Source Naturals Inc. 90 Softgels by Source Naturals

Curcumin Phytosome featuring MERIVA 180 Count (500mg) by Doctor’s Best

Best Trans-Resveratrol 200 featuring ResVinol-25™ (200 mg) by Doctor’s Best

Neuro-Mag Magnesium L-Threonate 90 VegiCaps by Life Extension

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AlternaVites – Taking Vitamins has Never Been this Easy

About 40% of the United States adult population have difficulty swallowing pills. In most cases, however, these people do not have difficulty swallowing food or drinks. For some unfortunate ones, the problem gets so severe that it does not allow them to take pills that are very much needed for their overall health, such as vitamins and supplements. This may be especially frustrating for those people who are very much interested in supporting their health by taking supplements that can help enhance their well-being.


There can be a lot of reasons as to why a person finds it difficult to swallow pills. Some say it’s psychological, while others blame it on the gagging reflex. Whatever the reason may be, it boils down to one serious problem: you won’t be able to take pills when you need to.


This is the same thing that happened to Rich Vitamins, creator of AlternaVites founder, Hallie Rich. She belongs to a generation of family that is dedicated to the vitamin industry. While she strongly believed in the health benefits of the vitamins that their company manufactures, she wasn’t able to take them. She can’t swallow pills. Then it doomed on her that vitamins are good, but they can’t really help you when you can’t swallow them. Rich’s dilemma then gave birth to AlternaVites – the ultimate alternative to your regular vitamin pills.


AlternaVites was introduced in the year 2010. What is it exactly? It is a complete multivitamin and mineral in crystal powder form that quickly melts in your mouth. AlternaVites if the very first of its kind. Addressing the problem of 40% of the US population, AlternaVites quickly made its way to fame and recognition and was known as the “non-pill” vitamin option. It became clear to the company that AlternaVites is a product that’s not only great for those people who have difficulty swallowing, but for everybody who aims to support their overall health through multivitamins and mineral supplements. AlternaVites has 23 essential vitamins and minerals. It is a full spectrum multivitamin and mineral that offers an outstanding nutritional support. It does not contain sugar, artificial flavors or any kinds of preservatives. Its convenience, delicious taste, portability, and high potency formula gave it much broader appeal.


What’s even more exciting about this brand is that it’s not only meant for adults. The company also took into consideration that parents would also want a better alternative for their kids. They were disappointed in products with high sugar content, incomplete formulas, and artificial ingredients. And so they came up with AlternaVites Kids – a children’s multivitamin & mineral that has awesome kid-approved flavors while maintaining the integrity, quality and versatility associated with the original alternaVites formula.


Unlike many other kids’ vitamin products, alternaVites Kids :


  • Endorsed by pediatric dentists
  • Is truly delicious!  Available in two awesome flavors:  strawberry bubble gum and raspberry cotton candy.
  • Contains 0 grams of sugar (free of aspartame and high fructose corn syrup)
  • Gluten- free*
  • No artificial sweeteners, colors, flavors, or preservatives
  • Vegetarian
  • No GMO ingredients
  • Contains no egg, milk, peanut, tree nuts, wheat, soy, fish or shellfish.*
  • Certified kosher (OU)
  • One per day
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Risks Associated to Acetaminophen Revealed

Risks of acetaminophen have been ‘underestimated’

Acetaminophen is the most widely used over-the-counter and prescription painkiller in the world today. However, a new study published in the journal Annals of the Rheumatic Diseases suggests that the risks of this popular analgesic may have been underestimated by doctors. The mechanism behind the painkilling effect of acetaminophen, or paracetamol, is largely unknown, although recent studies suggest that the drug inhibits the central nervous system from producing prostaglandin. Generally, acetaminophen is considered to be safer than other nonsteroidal anti-inflammatories (NSAIDs) and opiate analgesics.

Read more here:

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Regular Coffee Consumption May Reduce Risk of Heart Attacks

Drinking up to five cups of coffee a day may benefit the arteries

If you absolutely love coffee and can’t imagine your life without having a few cups of it everyday to get your day going, then you may be thrilled to hear this news. A new study suggests that drinking 3-5 cups of coffee a day can reduce the risk of clogged arteries and heart attacks. The findings, published in Heart, come from a study of 25,138 people, measuring levels of calcium in their coronary arteries to see if any association with coffee consumption habits was present. A few studies in the past have associated regular coffee consumption with reduced risk of multiple sclerosis (MS), endometrial cancer and melanoma skin cancer.Despite this, the study authors state that the effect of coffee consumption on cardiovascular health has remained “controversial.”

Learn more about it here:

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