Auto Accident Alert

We have recently seen an increase in patients seeking help for neck pain and back pain after an auto accident. It seems that driving in a car is one of the most dangerous things you can do. I have learned that the long-term effects of soft tissue injuries due to motor vehicle crashes (even at low speed) are one of the biggest public health problems today.

The best thing to do to avoid injuries from a motor vehicle crash is stay out of traffic altogether! This is one big reason I live above my office. However I realize this is not possible for many people. So here is an useful article on how to avoid an accident. But if you do get into a crash, and your injuries only seem minor, it is very important to see a chiropractor. Chiropractors are  equipped to relieve your pain and prevent the long-term effects such as arthritis.

Here is another very useful article that explains insurance procedures and the role of chiropractic if you have been involved in an auto accident: What You Should Know if You Have Been Involved in A Car Accident

If you are ever-so-slightly nerdy (like me) and would like to read up on whiplash injuries (or “Cervical Acceleration Deceleration Injuries”), here is an excellent web site with a ton of very well-researched data. For example this tidbit: 45% of persons with chronic neck pain attribute the pain to a past motor vehicle crash injury.

Most importantly, stay safe out there! It goes without saying, don’t text and drive (here’s what can happen if you do), stay off your phone, and watch out for the other guy who is not following the above advice. As they say, an ounce of prevention is worth a pound of cure!


Sleepy Kitty

The Seven Essentials of Proper Sleep

In my clinical practice, I have found there are seven things that contribute to good sleep.  They are:

  1. Cleansing heavy metal toxins from the body
  2. Healing the detoxification pathways through the liver, bowels, and kidneys
  3. Having enough supply of healthy minerals
  4. Plenty of proper exercise (which lowers stress hormones)
  5. Having a plan to handle life stress
  6. Healing stressful belief systems (for example: “I’ll never be able to heal.”)
  7. Keeping the blood sugar balanced

But people often want to take something to help them sleep.  I always tell them to get the seven essentials of sleep in place before taking anything to sleep.  Otherwise, you’re not correcting the cause, you’re treating the symptom, and that fails 100% in the long term.  So if you have the seven essentials in line first, here is what I check to help people sleep.
1. Tryptophan-this is a naturally occurring amino acid in food.  It tends to be deficient in low protein diets, and people who are under stress.  It’s the precursor to serotonin (the feel good hormone), and melatonin (the sleep hormone).  This amino acid hits a lot of home runs!

2. Melatonin-Most people could use a little help with this because they have poor diet and their sleep cycle is off.  I test people to see if they need tryptophan or melatonin.

3. Magnesium-Most people are deficient in magnesium, and supplying it helps them to relax and sleep better.  People who tend to have muscle pain, or pain in general, and tend to have sluggish bowels usually do very well on magnesium (Warning-most over the counter magnesium supplements are garbage, I use only magnesium lactate, because that’s the only one that seems to work!)

4. Parasympathetic Nervous System stimulating minerals/trace minerals-most people are deficient in these.  Supplying them help people’s nervous systems relax, so that they can heal and sleep. I test for a variety of different trace mineral preparations in my office.

5. Valerian, passionflower, hops, and other relaxing herbs-some people just need a chill pill every once in a while-for them, this tend to work well.

For a full evaluation to find out what areas your system needs support, call us at (717) 392-6606.



Protein Shakes Recipes

ShakesBanana Split 1 Serving chocolate or vanilla protein powder 8 oz. raw milk, almond or coconut milk, or water ½ ripe banana ½ cup chopped pineapple 4 frozen strawberries 1 tbsp. Essential Balance Oil 3 ice cubes Blend on high for 45 seconds and serve

PB & J Shake 1 serving vanilla protein powder 8 oz. raw milk, almond or coconut milk, or water 1 heaping tbsp. all natural peanut butter 4 frozen strawberries 1 tbsp. Essential Balance Oil Blend on high for 45 seconds and serve

Protein Power “Juice” 2 servings any flavor protein powder 8 oz. raw milk, almond or coconut milk, or water 1 tbsp. Essential Balance Oil 3 ice cubes Blend on high for 45 seconds and serve

Cookies & Cream 1 serving chocolate or vanilla protein powder 8 oz. raw milk, almond or coconut milk, or water 4 drops peppermint extract 3 ice cubes 1 tbsp. Essential Balance Oil Blend on high for 45 seconds Add 4 gluten-free chocolate wafers Blend at low speed for 10 seconds and serve

Cinnamon Roll Supreme 1 serving vanilla protein powder 8 oz. raw milk, coconut or almond milk, or water ½ tsp. ground cinnamon 1 tbsp. Essential Balance Oil 3 ice cubes Blend on high for 45 seconds and serve

Blueberry Banana Bonanza 1 serving vanilla protein powder 8 oz. raw milk, almond or coconut milk, or water 1 tbsp. Essential Balance Oil ½ cup frozen blueberries ½ banana 3 ice cubes Blend on high for 45 seconds and serve

Chocolate Peanut Butter Cup 1 serving chocolate protein powder 8 oz. raw milk, almond or coconut milk or water 1 heaping tbsp. all natural peanut (or almond) butter 1 tbsp. Essential Balance Oil 3 ice cubes (optional: ½ ripe banana) Blend on high for 45 seconds and serve

All recipes make one serving. You could substitute SP Complete for the Sheehan Chiropractic protein powder (or you could have them both). You could also substitute cashew or hemp milk for the almond, coconut, or raw milk.

Dr. Keith Sheehan is a Chiropractor and Holistic Practitioner practicing at 428 N. Duke Street in beautiful downtown Lancaster, Pennsylvania. Dr. Sheehan has had 12 years experience helping his clients with a wide variety of physical and biochemical conditions, using an individually tailored wellness approach and natural therapies. His clients appreciate his caring and direct approach his helpful, knowledgeable staff. To schedule a nutritional or chiropractic assessment, or for more information, please contact Dr. Sheehan at (717) 392-6606.

Natural Protection from the Sun

Sunburn – a Nutritional Deficiency Issue?

Did you know that a sunburn is actually a sign of nutritional imbalance? It means you don’t have enough calcium in your tissues. Tissue calcium provides sun protection. And just because you have enough blood or bone calcium does not necessarily mean you will have enough in your skin. Essential fatty acids (EFA’s) help mobilize calcium to the tissues and the skin, but unfortunately most of us are deficient in EFA’s, calcium, or both.

Easy Sun Protection Protocol

The good news is, there is an easy protocol if you want to protect yourself out in the sun that does not involve toxic chemical lotions. Just take 6 Calcium Lactate and 6 Cataplex F tablets every 2 hours during sun exposure. If you have very fair skin or the sun is especially strong, you can take that same dose every hour. Use in combination with a natural sunblock for best results, depending on your skin type.

What kind of results can you expect from using these products for sun protection? We hear our patients report they would not do without the Cataplex F and Calcium Lactate when they have to go out in the sun. On patient commented, “I can use the gentlest most non-toxic sun block and the supplement protocol combined, and stay out in the sun for hours. I have very fair skin, but I get a healthy rosy glow.”

Dr. Keith Sheehan is a Chiropractor and Holistic Practitioner practicing at 1301 East King Street, just 1.5 miles from beautiful downtown Lancaster, Pennsylvania. Dr. Sheehan has had 12 years experience helping his clients with a wide variety of physical and biochemical conditions, using an individually tailored wellness approach and natural therapies. His clients appreciate his caring and direct approach his helpful, knowledgeable staff. To schedule a nutritional or chiropractic assessment, or for more information, please contact Dr. Sheehan at (717) 392-6606.

7 Tips For Weight Loss

By Dr. Keith Sheehan

Ok, so, recently, I decided I was too fat, again. Yet, I was keeping my carbs low, and exercising, so what gives? Here’s what we already know about weight loss:

1. Find out what your food allergies are with Nutrition Response Testing, take the appropriate enzyme/acid preparation for that food allergy, and avoid that food 100%! This is a must!

2. Get a proper Nutrition Response TechniqueSM evaluation, to handle any nutritional deficiencies. This is a must. If you have any nutritional deficiencies that are not being handled, weight loss is going to be vastly more difficult!

3. Count carbohydrates (also known as “carbs”). If there are any questions about this, get one of the handouts on this from our office, we have two of them, based on the books “Life Without Bread”, and “The Schwarzbein Principle”. Depending on how much exercise you do, and how overweight you are, this will determine how much you have to cut them down to lose weight. Basically, you record how many grams of carbs you eat per day. If you want to lose weight, cut them down 5-25 grams per day, until you start losing weight, then stay at this level. You can re-evaluate this once per week. For instance, if, for week one, you average 150 grams of carbs per day, you can cut them down to 145-125 per day for week 2, and see how well this works. Let’s say that you choose to stay below 135 carbs per day, and you lose 1 pound this week. You stay at this level until you stop losing weight, where you then repeat the process. This is a very easy process, and takes a little time. You must count carbs every day to do this though, it’s an absolute must. One thing I’ve found is that if you have a hard time losing weight, you’ll probably need to cut your carbs to a minimum, like below 50 per day. If weight loss is no big deal for you, you’ll probably be fine around 100 carbs per day. Also, calorie restriction may work in the short term, but since it’s based on willpower, it fails 97% of the time (from overall dieting statistics). Changing your operating basis to a low carb lifestyle works, though.

These 3 steps will kick off weight loss quickly for over 95% of our patients. Here’s a couple of tips that I found to be useful to either 1) speed up this process, or 2) work though any plateaus you may encounter. I had to incorporate these to lose weight because I was already doing #1 – #3 above.

1. Exercise. People always ask me what exercise is the best exercise, and I always tell them it’s the exercise they will do every day. This being said, walking, and other “easier” exercises, will not work too well for weight loss, unless you are over 50 pounds overweight. Any kind of interval training is best. Interval training is defined as short bursts of activity, back to back with periods of low activity. Examples are sprinting, coupled with walking, weight lifting, coupled with resting, fast biking coupled with slow biking, and you get the idea. Here’s a couple of articles on it:

30 Day At Home Workout Challenge (Inspired by CrossFit)

2. I think that you have to get into the mindset that you need to exercise every day, and that you have to switch up what you do every day, so that you don’t get bored. Getting into a habit of doing exercise every day makes it more of a habit. If you plan just to go to the gym twice per week, and you miss 1 workout per week, you’re down to 1 workout a week. With a busy schedule, this will happen a lot! That’s why I do the 30 day at home crossfit challenge every day, and shoot for 3-4 days of weight training. I know I’ll be exercising every day then.

3. Walking before and after lunch. When I am doing training down in Florida, I walk 1 mile to lunch, and one mile back to class after. I always lose about 3 pounds over the course of 4 days of doing this.

4. Make your dinner on the smaller side, even if you have your carbs really low. I think this has something to do with the fact that we digest more poorly as we age, and we tend to need less food as we age. Eating less naturally stimulates the detoxification process, and aids in sleep, to further lower stress hormones (like cortisol), to further weight loss. So to recap: the first 3 steps listed above will get your weight loss started, so start there. If you reach a plateau, or would like to go faster, to the next 4 steps. This will work for over 99% of the people. Good luck, and give me feedback on how your program is going!

Sheehan Natural Health Improvement Center

1301 East King Street
Lancaster, PA 17602
(717) 392-6606

Top 5 Things You Need To Know About Nutrition

By Dr. Keith Sheehan

5 Things Everyone Needs To Know About Nutrition

1. Sugar is poison

Sugar is a causative factor in diabetes, heart disease, cancer, arthritis, Alzheimer’s disease, etc. Just take a look at the handout on 146 ways sugar is killing us. Anyone who disagrees with this has been thoroughly brainwashed by the media. Keep reading the handout until it sinks in that sugar kills.

2. You can’t fix a bad diet with supplements

First comes diet, then come supplements. Just remember, supplements supplement a good diet, not fix a bad one. That being said, the right supplement program will help anyone, it just won’t undo a bad diet. Taking the right supplements, but having a bad diet is like taking one or two steps forward, and one or two steps back.

3. You can’t fix a bad diet with exercise

A lot of people think they can eat junk, and “just work it off”. This is wrong for 2 main reasons. One, if you eat sugar, sugar is poison, and you can’t unpoison a person after taking poison, it just doesn’t work that way. Two, lets say you have a burger, fries, and soft drink. Let’s say that comes to 1000 calories. How many miles would you have to run, if the average person burns 120 calories per mile run? 8.3 miles. I don’t know about you, but the last time I ran 8.3 miles was…..never! Three, I remember watching the movie “Super-Size Me”, you know, the one where Morgan Spurlock eats Mickey D’s 3x/day for a month(and it takes him something like a year to go back to normal). There’s a fellow in the movie who eats at Mickey D’s nearly every day. He is normal weight and cholesterol. So junk food didn’t affect him, right? He’s perfectly normal, right? Hopefully yes, but we can’t really be sure. Is the junk food causing chronic inflammation that could cause cancer, heart disease, diabetes, etc., somewhere down the line? Is it turning on specific genes that code for cancer, Alzheimer’s disease, etc.? Hopefully not. We don’t really know. What we do know is that a bad diet, specifically, processed sugar and wheat, causes heart disease, cancer, diabetes, etc. We don’t know if our diet is going to give us these diseases, until we actually have them. It’s a crapshoot. So, like the saying goes “Well, do you think you’re lucky-do ya, punk?” I always wanted to say that through my teeth, but I thought it would be more dramatic.

4. Our bodies were made to process real food, not fractionated vitamins.

In nature, nothing has 100% of the daily value of 23 vitamins and minerals. I checked. If something we are eating, or taking, has this, it is artificial, it is not food, and will not be recognized by the body correctly. So that’s where the legend of vitamins causing “expensive pee” comes from.

5. We need supplements

“Modern” farming techniques have robbed our soil of much of the minerals (and therefore the plants’ ability to make vitamins) it used to have. To equal the iron in one cup of spinach in 1945 would take 45 cups of today’s spinach. How many of us are getting our sea vegetables daily, to make sure we get enough trace minerals. You see the point. The only way to make up for our nutritional deficiencies is to eat the right diet for us, coupled with the right supplements for us. The right supplements, in being vitamin/mineral replacements for real food that we used to get, must be as much like real food as possible, thus they must be whole food concentrates (including herbal concentrates). The only whole food concentrates I know of are Standard Process Vitamins. I’ve seen other companies say they are whole food concentrates, but when I look on the label, what it really has are synthetic vitamins, in a whole food base. This is very different. Remember, if it has over 100% of the USRDA of any vitamin, it’s most likely artificial (minerals are an exception, you can make whole food minerals with over 100% of the USRDA, because certain foods have huge amounts of minerals in them, like sea veggies).

6. Our bodies are made to heal, with the right nutrients

What we have found, over and over, that given the right diet for each person, coupled with whole food supplements to correct organ dysfunctions and vitamin/mineral deficiencies, and enough time, about 99% of people will heal. Even current scientific studies point out that 70-90% of all diseases are related to diet, and these scientists usually know little to nothing about whole food supplementation and Nutrition Response TestingSM. I think if they did, they would agree with me that over 90% of all disease is nutritionally linked.

Cold/Flu/Immune Protocol

By Dr. Keith Sheehan

Lately, lots of patients have been asking me, “what do I take when I’m sick?”  The correct answer, of course is “we test you, then tell you what your body wants, and you get better quickly.”  However, when you’re getting sick, time is of the essence.  When you first start to feel symptoms, the bacteria or virus that is making you sick is actually at a very low count.  However, that viral/bacterial count tends to increase exponentially, and by the time people get here to get tested, they’ve got a full blown cold or flu.  So this is what you take while you’re driving to the office to get properly tested :).

These are supplements that everyone should have in abundance at home (have a big bottle of each), and take at the very first sign of illness. Do not wait until you are “sick”!  Take them when you think “I wonder if I’m coming down with something?”  By the time you think “I’m sick”, it’s too late.  An ounce of prevention is worth a pound of cure! A stitch in time saves nine!  And so on…

Congaplex-This is the most broad based immune system support.  It supports your body in fighting bacteria and viruses alike.  Take 2 every half hour until you feel all better, then take 6/day for 2 weeks to rebuild your immune system.
Antronex-This doubles your liver’s filtration rate, so that your body rapidly cleans out the debris that you make when you kill off bacteria and viruses. It basically makes you feel better faster.  Take 2 every half hour until you feel all better, then take 6/day for 2 weeks to rebuild you immune system.

Both of these supplements are water soluble, so taking little bits every ½ hour is vastly more effective than taking handfuls of them infrequently.  Keep a large bottle of each at home instead of waiting until you’re coming down with something to pick them up.

Eliminate Sneaky Trans Fat

By Charles Poliquin

Eliminate all man-made trans-fats from your diet for a healthier, leaner, happier life. A series of research studies show that trans-fats significantly compromise quality of life and happiness. They also cause brain deterioration, lead to poor cognition, and cause increased bodily pain. No kidding!

In addition, eating trans-fat has been linked with increased risk of heart disease, high cholesterol, diabetes, being obese, getting Alzheimer’s, being seriously depressed, having high levels of inflammation, and cancer risk. You must consciously eliminate them NOW!

Trans-fats are the synthetic fats that are created when vegetable oils are partially hydrogenated. They are often present in margarine and shortening, and despite being eliminated from a lot of products, are still found in high levels in prepared foods.

Trans-fats are banned in restaurants in California, and some cities in the East have followed suit. The FDA requires that foods be labeled if they contain trans-fat, however, there’s a loophole: If a food contains less than 0.5 g of trans-fats, it can say “trans-fat free” on the label, but you will still find partially hydrogenated oil in the ingredients. A classic example is commercial peanut butter that contains a small amount of trans-fat to prevent separation.

The following are some tips to help you avoid trans-fats from getting into your diet:

  1. The easiest way to avoid trans-fats is to only eat whole foods and never eat packaged foods.
  2. If you do eat packaged foods, read ALL ingredient labels. The words “hydrogenated” and “partially hydrogenated” are used interchangeably. If a food label says, “fully hydrogenated oil,” then it will be trans-fat free but should still be avoided because the fat has still been synthetically altered.
  3. Though it’s unlikely the readership eats any of these foods, the following brands use large amounts of trans-fat in their products: White Castle, Long John Silver’s, Marie Callender’s, Pop Secret, Pillsbury, Jolly Time, Utz, Betty Crocker, Sara Lee, Safeway, and Wal-Mart’s Great Value brand. The full list can be found at the Center for Science in the Public Interest website ( )

To read the full article: Click Here

10 Tips to Avoid Sugar

Ten Tips To Avoid Sugar For A Better Body Composition

By Charles Poliquin

1)    Eliminate All Processed Foods

The easiest way to avoid sugar is to eliminate all processed foods. Opt for whole foods: Organic meat, whole milk dairy, nuts, seeds, beans, vegetables, and fruit.

2)    Read All Food Labels
You should avoid all processed and packaged foods, but in the rare cases that you can’t, try to buy foods that don’t have added sugar. First, check the ingredient list for all of the following: Sugar, evaporated cane juice, high-fructose corn syrup, corn syrup, beet sugar, brown rice syrup, agave, honey, molasses, brown sugar, and fruit juice concentrates.

Second, check the nutrition label to find out how many grams of sugar are in the food. This may be added sugar or naturally occurring sugar, which is found in milk, plain yogurt, and fruit. Don’t worry about naturally occurring sugar as long as you eat reasonable quantities. Obviously, you want to avoid added sugars whenever possible.

3)    Start By Limiting Sugar Intake to 100 Calories a Day
If you are a sugar junkie and can’t fathom the idea of eliminating sugar, start by cutting back. Shoot for 100 calories a day, which is equal to about 25 grams a day or 6.5 teaspoons.

4)    Avoid All Sweetened Beverages
Avoid all sweetened beverages and all other beverages that have added sugar, including diet and regular soda, tea, sports drinks, energy drinks, etc. There is compelling evidence that sweetened beverages of all kinds are linked to accelerated fat gain, greater risk of obesity, diabetes, and other health problems because liquid sugars are turned into fat very quickly and alter insulin sensitivity.

5)    Avoid Fruit Juice
Avoid fruit juice. Juice contains none of the fiber of fruit and most fruit juices have a whopping dose of added sugar. Even if they don’t, from  a body composition perspective, you need to avoid them because the liquid sugar (much of which is fructose) is quickly converted into fat just like with soda.

6)    Minimize Your Fructose Intake
Save your fructose intake for fruit and avoid all other forms. Most fruits are high in fiber, vitamins, and antioxidants, making them an important part of your diet. For fat loss, limit your intake to 5 to 10 grams of fructose a day, with very active individuals maxing out at 20 grams. Lower fructose fruits and vegetables include most berries, nectarines, grapefruit, avocado and tomatoes. Bananas, apples, and pears are on the high end of the scale.

7)    Don’t Add Sugar To Foods or Beverages
If you currently drink tea or coffee with added sugar, stop.

8)    Accept that There Is No Healthy Sugar
Although added fructose may be the worst sugar because of how it slows metabolism and halts fat burning, there is NO nutritional value in any form of sugar except possibly honey. For optimal body composition, avoid ALL sugar. Be aware that “healthier” sweeteners are a myth—agave is one of the worst sweeteners because it is almost pure liquid fructose with an even higher fructose content (88 percent) than high-fructose corn syrup!

9)    Avoid Diet Sweeteners
Avoid diet soda and other diet sweeteners because many are chemically derived and have been linked with severe health problems and cancer risk. Ingesting sweeteners such as aspartame, splenda, etc., increases your toxic load, and there is evidence that humans naturally use sweet taste to predict the caloric content of food. Eating sweet non-caloric substances may degrade this predictive relationship, leading us to eat more calories, and producing fat gain.

For example, controlled studies of rats have found that  feeding the animals artificially sweetened food reduces the correlation between sweet taste and the caloric content of foods, resulting in increased energy intake, fat gain, and a blunted thermic response to sweet-tasting diets. This means the rats’ bodies adapted to burn fewer calories in response to the same amount of food intake, indicating a slower metabolic rate.

10)    Enjoy Stevia in Moderation
Stevia is a non-caloric sweetener that comes from the stevia bush, which is native to South America. It has been found to improve glucose tolerance and may help fight diabetes. Other studies have shown it can lower blood pressure and may convey additional health benefits. Stevia doesn’t cause an insulin release but it does need to be metabolized by the body, which happens via a detoxification  through the liver and kidneys. So, it’s not turned into fat or used as energy in the body, but it still must be processed and excreted, meaning you don’t want to eat huge quantities.

For More Info: Click Here

SP Purification Program

Are you hungry for good health? Experience the benefits of helping your body cleanse with the Standard Process Purification Program. The purification program combines a generous menu of whole foods with supplements that support the body’s ability to remove naturally occurring toxins. This promotes a state that allows for toxin release.

Naturally occurring toxins that build up in the body can contribute to:

  • A stuffy feeling in the head
  • Fatigue or difficulty sleeping
  • Indigestion and other temporary gastrointestinal upset
  • Food cravings and weight gain
  • Reduced mental clarity
  • Low libido

The Standard Process Purification Program is not strictly a cleanse diet but rather a structured program that combines whole food eating with supplements, nutritious supplement shakes, and light exercise. The menu includes an abundance of fresh vegetables and fruits for the first 10 days with select proteins added on day 11.

Easy Healthy Recipes for Purification

Post-Purification Process

You’ll follow the purification diet (days 11-21) until you and your health care professional decide to reintroduce the foods you want to add back into your diet. It’s important to undertake this process with your health care professional’s guidance.You should work together to decide which foods you want to reintroduce and decide what you should do if you have a reaction.

Let your body be your guide. If you reintroduce a new food and feel bloated or gassy, have a headache, or have any other symptom, note it in your food experience journal and talk to your health care professional.

For More information: click here