This is for anyone who is not feeling well, 
is frustrated with the insurance industry
and is tired of waiting for the Doctor to figure out what’s wrong with you-
Here’s 3 things that will help you tremendously!
1.  Know and remember that inside you is an innate power that is designed to be healthy-
With that in mind, here’s 2 things you can do to access your powerful innate :
2. Take care of your gut health!
Your gut is your second brain and affects every aspect of your health-
* eliminate or at least cut way back on the bad stuff- sugar and processed foods.
That means stop drowning your poor coffee with sugar and other flavored toxins
That also means cut out the processed bakery items- breads, pastas, crackers
*add pre and probiotics to your diet daily along with gut healing foods like bone broth.
3.  Manage your stress-  you can be the healthiest eater and exercise every day- but it won’t mean a thing if you don’t deal with stress properly.
I could go on and on about specific details with each of these steps-
but I want to keep it simple-
These are the 3 things you MUST incorporate in your Daily life in order to get your health back.
It’s Not hard-
Going to war on the front line is hard
Watching a loved one die is hard
Raising your kids alone when your spouse dies is hard
Not eating crap for a couple weeks is NOT hard- 
Do it and I guarantee you will feel a huge improvement in your health no matter what you’re body is fighting.
I dare you to try it and prove me wrong……
If you need personal help with any of these steps, please call me.  I’m here to help!
Getting healthy and staying healthy does NOT have to be difficult or take a lot of time.
Dr. Whalen

How to Read the New Nutrition Facts Tables

The Nutrition Facts table is on the side of most packaged foods. It’s often found close to the ingredient listing.

The purpose of it is to help consumers make better nutrition decisions. When people can see the number of calories, carbs, sodium, etc. in food, they should be able to eat better, right?

Whether you like the Nutrition Facts table or not, let’s make sure you get the most out of it, since it’s here to stay!

Here’s my four-step crash course on reading the Nutrition Facts table.


Step 1: Serving Size

 The absolute most important part of the Nutrition Facts table is to note the serving size. Manufacturers often strategically choose the serving size to make the rest of the table look good. Small serving = small calories/fat/carbs. So, it’s tricky.

All the information in the table rests on the amount chosen as the serving size. And, since every manufacturer chooses their own, it’s often difficult to compare two products.

Let’s use an example – plain, unsalted walnuts from Costco.

Right under the Nutrition Facts header is the serving size. That is a ¼ cup or 30 g. This means that all the numbers underneath it are based on this amount.

FUN EXPERIMENT: Try using a measuring cup to see exactly how much of a certain food equals one serving. You may be surprised at how small it is (imagine a ¼ cup of walnuts).


Step 2: % Daily Value

 The % Daily Value (%DV) is based on the recommended daily amount of each nutrient the average adult needs. Ideally, you will get 100% DV for each nutrient every day. This is added up based on all of the foods and drinks you have throughout the day.

NOTE: Since children are smaller and have different nutritional needs if a type of food is intended solely for children under the age of 4, then those foods use a child’s average nutrition needs for the %DV.

The %DV is a guideline, not a rigid rule.


You don’t need to add all of your %DV up for everything you eat all day. Instead, think of anything 5% or less to be a little; and, anything 15% or more to be a lot.

NOTE: Not every nutrient has a %DV. You can see it’s missing for things like cholesterol, sugar, and protein. This is because there isn’t an agreed “official” %DV for that nutrient. The good news is that the new Nutrition Facts tables will include a %DV for sugar. Keep your eyes out for that.



Step 3: Middle of the table (e.g. Calories, fat, cholesterol, sodium, potassium, carbohydrates, and protein)

 Calories are pretty straight forward. Here, a ¼ cup (30 g) of walnuts has 200 calories.

Fat is bolded for a reason. That 19 g of fat (29% DV) is total fat. That includes the non-bolded items underneath it. Here, 19 g of total fat includes 1.5 g saturated fat, (19 g – 1.5 g = 17.5 g) unsaturated fat, and 0 g trans fat. (Yes, unsaturated fats including mono- and poly-unsaturated are not on the label, so you need to do a quick subtraction).

Cholesterol, sodium, and potassium are all measured in mg. Ideally, aim for around 100% of potassium and sodium each day. It’s easy to overdo sodium, especially if you grab pre-made, restaurant foods, or snacks. Keep an eye on this number if sodium can be a problem for you (e.g. if your doctor mentioned it, if you have high blood pressure or kidney problems, etc.).

Carbohydrate, like fat, is bolded because it is total carbohydrates. It includes the non-bolded items underneath it like fiber, sugar, and starch (not shown). Here, 30 g of walnuts contain 3 g of carbohydrates; that 3 g are all fiber. There is no sugar or starch. And as you can see, 3 g of fiber is 12% of your daily value for fiber.

Proteins, like calories, are pretty straight forward as well. Here, a ¼ cup (30 g) of walnuts contains 5 g of protein.


Step 4: Bottom of the table (e.g. vitamins & minerals)

 The vitamins and minerals listed at the bottom of the table are also straightforward. The new labels will list potassium, calcium, and iron. Yes, potassium will drop from the middle of the table to the bottom, and both vitamins A & C will become optional.

Manufacturers can add other vitamins and minerals to the bottom of their Nutrition Facts table (this is optional). And you’ll notice that some foods contain a lot more vitamins and minerals than others do.



 I hope this crash course in the Nutrition Facts table was helpful. While you can take it or leave it when it comes to making food decisions, it’s here to stay. And it will change slightly over the next few years.

Do you have questions about it? Have you seen the new labels with a %DV for sugar? If so, leave me a comment below.


Recipe (walnuts): Delicious and Super-Easy Walnut Snack

Serves 1

8 walnut halves

4 dates, pitted


Make a “date sandwich” by squeezing each date between two walnut halves.

Serve & enjoy!

Tip: Try with pecans instead.



Bye Bye Sleeping Through the Night


Have you said “bye bye” to sleeping through the night?

Are you feeling exhausted or “running on stress hormones” all day?

Do not fear, I have some great tips (and an amazing recipe) for you!


The science of sleep is fascinating, complicated and growing


Sleep is this daily thing that we all do and yet we’re just beginning to understand all of the ways it helps us and all of the factors that can affect it.

Lack of sleep affects just about everything in your body and mind.  People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation.  And don’t forget the impact lack of sleep can have on moods, memory and decision-making skills.

Do you know that lack of sleep may even negate the health benefits of your exercise program? (Gas


OMG – What aspect of health does sleep not affect???


Knowing this it’s easy to see the three main purposes of sleep:

  • To restore our body and mind. Our bodies repair, grow and even “detoxify” our brains while we sleep.
  • To improve our brain’s ability to learn and remember things, technically known as “synaptic plasticity”.
  • To conserve some energy so we’re not just actively “out and about” 24-hours a day, every day.


Do you know how much sleep adults need?  It’s less than your growing kids need but you may be surprised that it’s recommended that all adults get 7 – 9 hours a night!

Try not to skimp!

(Don’t worry, I have you covered with a bunch of  tips below.)


Tips for better sleep


*The biggest tip is definitely to try to get yourself into a consistent sleep schedule. Make it a priority and you’re more likely to achieve it.  This means turning off your lights 8 hours before your alarm goes off.  Days. A. Week.  I know weekends can easily throw this off but by making sleep a priority for a few weeks your body and mind will adjust and thank you for it.


  • Balance your blood sugar throughout the day. You know, eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fiber).  Choose the whole orange instead of the juice (or orange-flavoured snack).  Make sure you’re getting some protein every time you eat.


  • During the day get some sunshine and exercise. These things tell your body it’s daytime; time for being productive, active and alert.  By doing this during the day it will help you wind down more easily in the evening.


  • Cut off your caffeine and added sugar intake after 12pm. Whole foods like fruits and veggies are fine, it’s the “added” sugar we’re minimizing.  Yes, this includes your beloved chai latte.  Both caffeine and added sugar can keep your mind a bit more active than you want it to be come evening. (HINT: I have a great caffeine-free chai latte recipe for you below!).


  • Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 8 – 10 hours before your alarm is set to go off). This would include dimming your artificial lights, nixing screen time and perhaps reading an (actual, not “e”) book or having a bath.


So how many of these tips can you start implementing today?

Being Fit and Staying Healthy does NOT have to be difficult OR take a lot of time!

-Dr. Jacqueline Whalen


Recipe (Caffeine-free latte for your afternoon “coffee break”):   Caffeine-Free Chai Latte

Serves 1-2


1 bag of rooibos chai tea (rooibos is naturally caffeine-free)

2 cups of boiling water

1 tablespoon tahini

1 tablespoon almond butter (creamy is preferred)

2 dates (optional)


Cover the teabag and dates (if using) with 2 cups of boiling water and steep for a few minutes.

Discard the tea bag & place tea, soaked dates, tahini & almond butter into a blender.

Blend until creamy.

Serve and Enjoy!

Tip:  You can try this with other nut or seed butters to see which flavour combination you like the best.  Cashew butter anyone?



Does the word make you cringe?

Do you associate it with losing/maintaining your weight ?


I’d like to change that.


Think of exercise as

Body Movement



Your body has over a dozen different “systems” , each one needing Movement to initiate.


Do you think our Grandparents (or Great Grandparents if you’re under 30) belonged to a gym or went to Pilates class?

I know, it’s a funny thought, right?


It wasn’t until the 1930’s, that gym and strength training became popular.

Some of us remember the old “muscle beach” in Venice Beach of Santa Monica.


Then around 1960, Gold’s gym really started the craze, followed by Jane Fonda’s aerobics in the 70’s.

And you know how it’s evolved to what we know today.


And yet, now with all the gyms, classes, and exercise videos-

Our population is more unfit, unhealthy and overweight than ever!


If you haven’t already guessed it- I am not a big “gym” proponent.

Don’t get me wrong,  I think gyms have so much to offer

and a lot of people actually enjoy spending time there.

And that’s Awesome.


What if you Don’t like going to a gym?

What if you don’t have the extra funds for a gym?

****what if you go faithfully and STILL don’t have the body you want?


Gyms and Exercise as we know it, are NOT necessary to be fit and healthy.


But regular Body Movement through out the day IS necessary.


Someone who sits for 8-10 hours a day 5 days a week for 20 years

But goes to the gym for an hour 5 days a week IS NOT necessarily healthy!

However, someone who moves around all day long every day and does NOT go to the gym,

IS probably healthier.


Body Movement is a lifestyle

And can be fun:

Dancing, playing with kids and pets, cleaning (ok I’m weird) , nature walking


What Body Movement will you incorporate in your day today?


Every Day is a New Day

And Being Healthy does NOT have to be difficult and take a lot of time-



Dr. Whalen





A favorite therapy of mine:



It’s also an essay by Henry David Thoreau

published in 1862


Henry talks about the importance of nature and that mankind needs to stay connected to nature.

He believed that people were becoming more and more entrenched in society and its complexities.

And this was back in the 1800’s!

I wonder what he would think about us in 2019!


Henry wrote about walking as a spiritual and self reflective act, that allows you to learn who you are

and find those aspects of yourself that have been chipped away by society and the daily grind.


When was the last time You took a walk?

A real walk?

30 min or more, among nature, in a park, on a beach, in the woods….


Walking is therapy

for the mind,


and soul.


It’s the best thing for a low back problem.

 It’s easy, available and free!  


Are you convinced yet to take a walk today?

If so, tell me where and for how long-

Did you self reflect?


Today is a perfect day for a walk! 

Give it a go!


Proving that getting healthy does NOT have to be hard, expensive or take a lot of time-

Sincerely, Dr. Whalen




  •   What can I say about Dr. Whalen
    I have been seeing her since 2010 first when I got in car accident and she fixed me up like brand new. Recently had really bad backache issues, with spasms, could barely walk, or sit or get up from chair, was so frustrating since I'm so active couldn't do anything for a week, was really struggling and thought the issue would go away. Never did , so I decided I need to go see Dr. Whalen. I called her at 6:30am on a Monday morning when I woke up again with really bad backache, excruciating and couldn't take it anymore. Dr Whalen texted me within an hour that she had appointment available same day at 9:30am! I was there asap, OMG she knew exactly where I was hurting by just feeling my vertebrae discs, idk if that's what you call it... Dr. Whalen adjusted where I needed it. Voila!!  I was like brand new person again. Back on my regular routine exercising, the next day, back at the gym, also running and hiking my happy place. Thank you again Dr Whalen for making me feel great again. If you need Chiropractor you need to go see her! She's a miracle

    thumb Alma R.

      Dr. Whalen is simply the best!  I arrived to town on a wellness and fitness retreat only to wake up morning one and realized my back and ankle were out of alignment.  Dr. Whalen graciously saw me same day and her adjustments were spot on!  My back & sciatica were better immediately and my lower leg no longer hurts from my ankle being out.  She could tell where my problem areas were just by touching me.  She helped me even more effectively than my OD at home that gives me adjustments.  I tend to be picky when it comes to adjustments and not always the easiest to adjust, so I cannot say enough positive things about Dr. Whalen.  Now if I could only get her to move to Boulder! :)

    thumb Joni S.

      She is one of the best chiropractors downtown! She used to be located in our building on Kettner, but is well worth the short walk down Broadway to her new spot.

    I own a wellness studio and we trust referring our clients to her. All have nothing but the best things to say!

    thumb D B.

      I am a runner and I'm currently training for the Boston Marathon. Unfortunately, I  pulled my SI joint out of alignment running too fast without warming up on the treadmill.  After I did it I couldn't take a step without sharp pain in my low back.  I went to see Dr. Whalen for the first time about a week and a half ago, and I remember thinking how hard it was to walk to her office from the elevator.  It seemed like a mile, with each step causing sharp pain.  Dr. Whalen patiently listened to my story and then spent about an hour working on me.  By the time I left I felt better, but still had a lot of pain. Two more treatments since then and I am feeling so much better! The elevator walk to the office is back to an easy stroll and, with my adjustment today, she got my SI back in alignment and my pain went almost completely away! Dr. Whalen is such a kind, and caring individual and she really listens to you and thinks about things to help you.  She teaches you exercises to strengthen your weak areas and stretches to relieve the tight areas. It's so apparent that she really cares about her patients and you never feel like she's rushing to get you out of there.  Her rates are also really reasonable.  If you are looking for a chiropractor, or if you've never tried one and you're wondering if they can help you with your pain, I recommend that you look no further.  Dr. Whalen is wonderful, you won't find anyone better in San Diego.

    thumb Cathy M.

      Dr. Whalen is a true professional who genuinely cares for her clients. After being involved in a motor accident, she helped re-adjust my back and neck to overcome the pain and tenderness I experienced from the whipplash. I always look forward to my visits with her because I know I am in excellent hands and that she has my best interest at heart. Dr. Whalen would also text me to ensure I was following my care plan of regular icing and taking the natural anti-inflammatory she recommended. I have already referred her to my friends and family so what are you waiting for?

    thumb Yael M.

      Dr. Whalen is a miracle worker! I came to her with severe lower back pain after a mishap at the squat rack from the gym earlier that day. She was able to fit me in the same day I called. She is extremely knowledgeable and very gentle. I've been going to chiropractors for years now, but she definitely has a much more gentle and holistic approach than most. Dr. Whalen adjusted me and sent me home with a goodie bag that included an ice pack for my back, pain relief roll on gel, a few brochures and even some Hershey kisses- so nice! I was certain my pain would last throughout the week but i felt almost entirely back to normal within 2 days! My back is pretty injury prone and i do not usually recover that quickly, so her technique truly works. Her office is very clean and relaxing and she puts so much thought and care into her services. You can tell she truly cares about your health. I absolutely recommend Going to her, you won't regret it. Thank you Dr. Whalen!

    thumb Shannon G.

      Dr. Jacqueline Whalen is extremely gifted and effective.  She takes a holistic approach to treatment and has helped me through a back & neck injury caused by a car accident. Her knowledge and understanding of the body is second to none. Her office is conveniently located just outside Little Italy in downtown San Diego. Dr. Whalen is kind, understanding, patient and capable of helping patients with a wide variety of health problems. Her office is very nicely appointed and a pleasure to visit. If you need an x-ray, long-term treatment or a one time adjustment, this is the Chiropractor you should visit!

    thumb Tammy C.

      I absolutely love her! She is patient with your concerns and takes the time to do an excellent assessment of your posture and alignment of your back. She specializes in many essential practices that are fundamental to the wellbeing of working adults.  Dr. Whalen is extremely knowledgeable about actions that will improve your physical and mental health! I feel very comfortable around her and I look forward to my next appointment.

    thumb Louise A.

      Quite simply the best chiropractor around. I've been to 4 chiropractors/physical therapists over the last 9years for chronic sciatic pain. Not only did I not find relief in the past, but by the time I found Dr. Whalen, my list of problems had increased to chronic neck & shoulder pain & migraines. I've been seeing Dr. Whalen for close to 6 months, and my sciatic pain is nearly eliminated - I can't remember the last time it bothered me. My shoulder pain is significantly less, and I know when it bothers me that I haven't been doing the things Dr. Whalen has assigned to me - stretching, taking work breaks, taking walks, icing my neck. She has identified the sources of my problems, and that has gone a long way to helping me make sure things don't get worse again. She is very attentive and holistic - she even knew one day when I came in that I had eaten way too much sugar that week, from the inflammation in my spine. I trust her completely and am so thankful I was referred to her!

    thumb Brianne G.

      Dr Whalen is a phenomenal chiropractor.  I have suffered from chronic neck and back pain.  She is very attentive to her patients needs.  She takes the time to find the exact maligned vertebrae and adjust them precisely.  I have been to several chiropractors throughout my life.  Dr Whalen is by far the best.  The overall health and wellness of her patients is very important to her.  She will set up long term care plans that help you get the extended care you need without going broke doing it.  She goes above and beyond what is expected from a health care professional.  I recommend Dr Whalen to anyone that needs to feel better, even if you have tried other chiropractors.

    thumb Justin A.