Opiates Ineffective for Chronic Back or Hip Pain

Opiates Ineffective for Chronic Back or Hip Pain

A new study just published in the Journal of the American Medical Association finds that opioids are not an effective solution for chronic pain.

In this article, researchers from the University of Minnesota studied 240 patients who had chronic back, hip, or knee arthritis pain. Half of the study subjects received opiates; the other half received non-opiate pain medications. Patient progress was evaluated at 3-months, 6-months, 9-months, and one year.

The study found:

  • There was no difference in pain-related function between the two groups.
  • At 12 months, the nonopioid patients had less pain than did those who received opiates.
  • “The opioid group had significantly more medication-related symptoms over 12 months than the nonopioid group”

The study authors write:

“Among patients with chronic back pain or hip or knee osteoarthritis pain, treatment with opioids compared with nonopioid medications did not result in significantly better pain-related function over 12 months. Nonopioid treatment was associated with significantly better pain intensity, but the clinical importance of this finding is unclear.”

Previous research has found that about 20% of patients with musculoskeletal pain are prescribed narcotic pain medications for their symptoms, and another recent study found that 36% of people who overdosed from opiates had their first opioid prescription for back pain.

Another recent study found that chiropractic patients are less likely to use opiates for their pain than are medical patients.

From this research, it seems clear that it’s risky to prescribe opiates for musculoskeletal pain. Chiropractic care is a proven safe and effective approach for both chronic and acute back pain.

Krebs EE, Gravely A, Nugent S, Jensen AC, DeRonne B, Goldsmith ES, Kroenke K, Bair MJ, Noorbaloochi S. Effect of Opioid vs Nonopioid Medications on Pain-Related Function in Patients With Chronic Back Pain or Hip or Knee Osteoarthritis Pain: The SPACE Randomized Clinical Trial. JAMA. 2018 Mar 6;319(9):872-882. doi: 10.1001/jama.2018.0899.

Sweet and Sour Sauce, No Added Sugar

Sweet and Sour Sauce, No Added Sugar

Sweet & Sour Sauce, No Added Sugar

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

Ingredients

  • Ingredients
  • ⅔ Cup Pineapple Juice (About 20oz Can Crushed Pineapple Drained)
  • ½ Cup Ketchup - use low sugar or homemade no sugar ketchup to make this a no sugar meal!
  • ½ Teaspoon Ginger Powder
  • ⅓ Cup Apple Cider Vinegar
  • 1 Tablespoon Corn Starch
  • ½ Teaspoon Onion Powder
  • ¼ Cup Crushed Pineapple
  • (You can also use a 20 oz. can of pineapple and blend it in a blender or food processor and use in place of the pineapple juice and crushed pineapple.)

Instructions

  1. Combine all ingredients except crushed pineapple in small pot. Bring to boil and cook for 1 minute.
  2. Cool mixture completely in fridge. Add crushed pineapple and enjoy!
  3. If you are using a blender/food processor, you can mix all ingredients together and then cook over medium heat until sauce is thickened.
  4. You can serve this sauce alone or use it with cooked chicken, etc. Serve it over brown rice and you have a quick delicious meal!
http://chiroaddict.com/sweet-and-sour-sauce-no-added-sugar/

Surprise: Chiropractors Can Treat These 5 Conditions

Surprise: Chiropractors Can Treat These 5 Conditions

Read on if you’re stressed, have a migraine or struggle with flexibility.

Chiropractors are trained as neuromusculoskeletal specialists, and one of the main focuses of chiropractic care is the positive impact it can have on a person’s nervous system.

You might think chiropractors are only able to help with back aches, stiff necks, slipped discs and whiplash injuries. If so, you’re not alone – but you’re missing out.

Chiropractic care – which is based on the understanding that, given the opportunity, the mind and body can heal itself – can treat many issues that might surprise you.

Here’s a look at the top five most surprising conditions a chiropractor can treat:

1. Migraines and tension headaches

Nine out of 10 Americans suffer from headaches. Some are occasional. Some are persistent. Some are dull and nagging, while others cause debilitating pain and nausea. Taking a painkiller and hoping your headache goes away is one option. But there’s a better one.

Research shows that spinal manipulation – the primary form of care provided by chiropractic doctors – is an effective way to treat tension headaches and headaches that begin in the neck.

In a clinical trial conducted at Macquarie University, 72 percent of migraine sufferers experienced either “substantial” or “noticeable” improvement after a period of chiropractic treatment.

In fact, most headaches are related to muscle tension in the neck, which is an increasingly common condition among Americans who spend hours in the same position or posture (such as in front of a computer or television), leading to joint irritation and tension in the upper back and scalp that cause headaches.

What Can a Doctor of Chiropractic Do?

  • Perform spinal manipulation or chiropractic adjustments to improve spinal function and alleviate stress on your system.
  • Provide nutritional advice, recommending a change in diet or the addition of vitamins.
  • Offer advice on posture, ergonomics, exercises and relaxation techniques.

2. Stress and anxiety

We perceive stress from three basic sources: our environment, our body and our emotions.

Environmental stress includes noise, weather, physical threats, time pressures and performance standards. Body stress includes disease processes, organ malfunction, poor nutrition, poor sleep and physical injury. And emotional stress is more difficult to define, but it encompasses our reactions, in both thought and emotion, to environmental and physical stressors.

Jobs today are increasingly complex as the business world becomes more and more competitive. Physical stresses such as sound, air and water pollution have also grown worse over the last century – especially in the United States – and so have emotional and psychological stresses caused by an increasing awareness of troubles and tragedies around the globe, brought to our attention every hour by the Internet and its 24/7 news cycle.

Many illnesses are caused or worsened by stress, which activates our “fight or flight” reaction. This systemic reaction affects almost every part of the body, as the hypothalamus in the brain stimulates the sympathetic nervous system, which causes an increase in heart rate, blood volume and blood pressure, redirecting blood away from our digestive system and extremities.

When prolonged, the long-term effects of this state can be disastrous to good health and cause high blood pressure, muscle tissue damage, diabetes, infertility, damage to the immune system and slowed healing from disease and injury.

Chiropractors work primarily with the spine – the root of the nervous system through which nerve impulses travel between the brain and the rest of the body – and can help the body manage and process this stress in a healthier way.

What Can a Doctor of Chiropractic Do?

  • Chiropractors can release muscle tension, one effect of chronic stress that leads to nerve irritation and creates uneven pressures on the body’s bony structures, which can cause the spinal column to become misaligned. This, in turn, helps the body return to a more balanced, relaxed state.
  • Chiropractic adjustments can reduce spinal nerve irritation and improve blood circulation, which can help signal the brain to turn off the “fight or flight” response and begin the healing process.
  • A doctor of chiropractic can suggest nutritional supplements, like B complex vitamins, to help the body cope with stress.
  • A chiropractor can also recommend relaxation techniques and discuss posture and environmental changes to help you recover from chronic stress.

3. Fibromyalgia

Fibromyalgia is a chronic disorder involving widespread pain and sensitivity throughout the entire musculoskeletal system. To be diagnosed with FM, a patient typically has a minimum of 11 out of 18 specific tender points on the body. In addition to pain, patients also report long-term fatigue and/or disturbed sleep and mood. Other disorders commonly associated with FM include irritable bowel syndrome, TMJ pain and dysfunction, psychological conditions and some autoimmune diseases.

Fibromyalgia is a widespread condition that affects about 2 percent of the United States, and medical science has yet to discover the cause of this condition.

Since those with FM often experience an altered mood, like depression, many experts focus on the psychological aspect of the disease. Others feel that FM is more physiological and has its origins in physical trauma or chronic postural alterations. Still others suggest that FM is a central nervous system disorder rooted in neurochemical imbalances, since those with FM are hypersensitive to even the slightest stimuli and often have a pain response to normally non-painful pressure or activity. Since all information from the outside world is collected and analyzed by the nervous system, it’s logical to assume that if a person with FM is sensitive to a stimulus that others are not, there may be something wrong with this system.

It’s often difficult for patients to find solutions for all of their symptoms, but recent studies show that chiropractic adjustments combined with a soft tissue technique called ischemic compression can help FM patients.

In one study, 60 percent of the subjects treated by a chiropractor experienced a significant improvement: reduced pain, improved sleep and decreased fatigue.

What Can a Doctor of Chiropractic Do?

  • Chiropractors are trained as neuromusculoskeletal specialists, and one of the main focuses of chiropractic care is the positive impact it can have on a person’s nervous system. Therefore, chiropractic adjustments can improve a FM patient’s nervous system, which gives them a better chance for recovery.
  • Chiropractic care can treat pressure points, back pain, neck pain, shoulder pain, headaches and pain from musculoskeletal injuries.
  • Chiropractors can also reduce a patient’s overall pain through spinal adjustments that increase the mobility between spinal vertebrae, which have become restricted, locked or slightly out of proper position, thereby increasing cervical and lumbar range of motion.

4. Weak immune systems

The nervous system, endocrine system and immune system are inextricably linked. Together they share tiny messenger molecules that mediate communication between them, creating optimal responses for the body to adapt and heal appropriately.

Until recently, one of these messenger molecules, IL-2, was thought of as an immune system molecule. But recent studies have clearly shown its presence and activity in the nervous system, leading researchers to believe that neural dysfunctions due to spinal misalignments are stressful to the body and can cause abnormal changes that lead to a poorly coordinated immune response.

Subluxation is the term for misalignments of the spine that cause compression and irritation of nerve pathways, affecting the body’s organs. Subluxations are an example of physical nerve stress that affects neuronal control. According to researchers, such stressful conditions lead to altered measures of immune function and an increased susceptibility to a variety of diseases.

It’s important to note here how the endocrine system also impacts the immune system by producing cortisol in the adrenal glands – endocrine glands that are directly connected to the nervous system through the sympathetic nervous system – a stress hormone that inhibits the immune system.

If the sympathetic nervous system is too “switched on” due to stress and subluxation, it can increase the adrenal glands’ synthesis of cortisol, in turn affecting the immune system.

What Can a Doctor of Chiropractic Do?

  • Chiropractic care is the only way to detect and eliminate subluxation, and chiropractic adjustments have been shown to reduce the stress on the nervous system, thereby boosting the coordinated responses of the nervous and immune systems.
  • One research group found that when an adjustment was applied to a subluxated area, the white blood cell count collected rose significantly.
  • Another study measured the effects of six months of regular chiropractic care on the immune system function of HIV patients. At the end of six months of care, the patients who had received regular adjustments showed a 48 percent increase in the number of CD4+ T cells, whereas patients who had not been adjusted showed an 8 percent decrease in CD4+ T cells.

5. Flexibility

When we’re younger, it’s easy to take our extensive range of motion and flexibility for granted. As we age, a number of health conditions – and the cumulative effects of wear and tear – can affect our ability to move the way we used to.

But a decrease in range of motion and flexibility can result in a downward spiral of disability.

For example, an injury or degenerative condition that causes pain, swelling and stiffness, may limit our flexibility and range of motion. When this happens, we may avoid activities that involve the affected body parts, either consciously or unconsciously.

This then becomes a classic case of “use it or lose it.” Without regular exercise, the muscles and joints stiffen, adhesions and scar tissue can form, and mobility may be further reduced. Eventually, a person can become completely incapacitated, and ordinary tasks such as picking up something off the floor or tying your shoes can become extremely challenging or painful.

Regular chiropractic can help increase both range of motion and flexibility.

A study performed by researchers at the Phillip Chiropractic Research Centre of RMIT University in Melbourne, Australia, and published in the Journal of Manipulative and Physiological Therapeutics found that chiropractic adjustments increased range of motion in the 105 patients who participated in the study. There were three phases of this study, in which each of the participants was given no adjustments, fake adjustments or true adjustments. In each phase, the patients who were given the true adjustments showed a significant improvement in range of motion, which was not the case for the other two groups.

What Can a Doctor of Chiropractic Do?

  • A chiropractor uses spinal adjustments and manipulations to other parts of the body to realign the bones and joints so as to reduce pain, restore range of motion and improve flexibility, balance and coordination.
  • Your chiropractor can also recommend specific exercises that can be done at home to increase your strength and flexibility so that you’re able to maintain and build upon the gains from your chiropractic adjustments.
  • Regular chiropractic care can reduce or eliminate the source of your back and joint pain, allowing you to resume your normal activities and to remain more flexible into your golden years.

Today’s article was written by Dr. David L. Starr is the founder of Starr Physical Therapy, Chiropractic and Acupuncture in New York City, where he has successfully practiced chiropractic for the past 18 years. A native New Yorker, Starr graduated from Life College in Atlanta, Georgia and donated his skills to Flying Doctors of American in the Dominican Republic before returning to New York City and establishing a successful, multidisciplinary office in Union Square.

Today’s article is shared from the following website: https://health.usnews.com/health-news/patient-advice/articles/2015/11/30/surprise-chiropractors-can-treat-these-5-conditions

Fitness Standards for Adults: Here’s What They’re Good For

Fitness Standards for Adults: Here’s What They’re Good For

President John F. Kennedy once said, “Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” Since July 16, 1955, the American government has shown at least a political interest in the health of Americans. Under President Eisenhower, the President’s Council on Youth Fitness established a beachhead against the lagging health of American youth compared with citizens of other countries. Military officers in World War 2 complained that their recruits were out of shape. Perhaps Eisenhower’s program was meant to help reverse that condition. However, it wasn’t until President Kennedy that the Commander-in-Chief took an active role in promoting standards and committing resources to them.

After nearly 60 years, the presidential council has expanded its role in a number of directions, including sports, nutrition and—most relevant to this article—adult fitness. The president’s council has had an established standard for nominal health since 2008 and benchmarks have been created for regular, moderate and vigorous activity. In addition, the council has established an online Adult Fitness Test that allows you to compare your scores with those of fellow Americans. The test can be found at http://www.adultfitnesstest.org/dataEntry.aspx.

The areas tested include the following:

  • Aerobic fitness—Preparing for the test, you should work up to moderate exercise (e.g. brisk walking) for 30 minutes, 5+ days per week; and vigorous exercise (e.g. running) for 20–30 minutes, 3–4 days per week.
  • Muscular strength and endurance—3+ days per week, work up to 3 sets each of 25 half sit-ups and 10–20 push-ups. Between each set, include a short rest.
  • Flexibility—Static stretches should be taken to the point of tension, but never to pain. Hold each for 10–30 seconds. Repeat 1–2 additional times.
  • Body composition—Your body mass index (BMI) is a measure of height related to weight, with your waist measurement as a health indicator. This should be kept between 18.5–24.9. BMI calculators can be found online.

These sorts of tests can do a lot to raise public awareness and to help focus people on activities that will make a difference. But they will only be effective is they’re used the right way. And using them the right way starts with understanding what these tests are actually measuring and what the results mean. In some ways, measuring your performance in specific exercises relative to a national average may be less helpful than measuring your improvement over time and setting new goals based on your own progress.

When taking on any exercise program or fitness testing, especially when you have not engaged in rigorous physical activity regularly for several years, you should consult with a doctor or physical trainer. Proper preparation, good technique and consistency are the keys to staying healthy and avoiding injury. Regular chiropractic care can also play an important role in helping to speed recovery, prevent future injuries and improve performance. As musculoskeletal system specialists, chiropractors have unique insight into how patients can safely increase their strength, stamina, flexibility and balance. If you want to learn more, just call or visit our office! You can reach us at Oblander Chiropractic at 406-652-3553.

Crock Pot Madras Lentils

Crock Pot Madras Lentils

This is such a fun recipe discovery! We got a sample of this dish at Costco…it is a yummy substitute for mild chili (you could spice it up) and a fun convenience food the way it is sold at Costco but here’s an easy recipe for a quick, inexpensive and delish go to meal for a busy night!

Crock Pot Madras Lentils

Prep Time: 15 minutes

Cook Time: 4 hours

Total Time: 4 hours, 15 minutes

Ingredients

  • 1/2 lb dried lentils
  • 1 4 oz can diced green chilis
  • 1 15 oz can small red kidney beans
  • 1 28 oz can crushed tomatoes
  • 1 medium onion, minced
  • 6 cups beef or vegetable broth
  • 1 TBSP chili powder
  • 1 TBSP cumin
  • 1/2 cup heavy cream
  • Salt and pepper to taste

Instructions

  1. Combine all ingredients EXCEPT HEAVY CREAM in slow cooker and stir to combine.
  2. Cover and cook on LOW 4 to 5 hours.
  3. Stir in heavy cream.
  4. Using an immersion blender (or a blender or food processor in batches), puree until to desired thickness.
  5. Salt and pepper to taste.
  6. Serve alone or over rice, and top with cheese and/or sour cream.
  7. Recipe is shared from the following website: http://funnyisfamily.com/2017/02/crock-pot-madras-lentils.html
http://chiroaddict.com/crock-pot-madras-lentils/

Top Foods for a Healthy Nervous System

Top Foods for a Healthy Nervous System

The health of your nervous system is vital for maintaining all your body’s functions and avoiding a range of potentially serious health problems. But if you’re not getting a sufficient amount of the nutrients needed for good nervous system health, you can experience such as numbness, nervous twitches or even muscle cramps. Fortunately, one of the easiest things you can do to help ensure a healthy nervous system is to eat the right kinds of foods.

Here’s a quick overview of several nutrients that play a key role in keeping your nervous system healthy and working the way it should.

Vitamin B1 (thiamin)

A deficiency of this vitamin can give you that pins-and-needles sensation in the toes or burning feet, especially at night. Good foods for vitamin B1 are beef liver, seafood, brewer’s yeast, beans, eggs and sunflower seeds.

Vitamin B6

Nerve cell communication suffers without this vitamin. Two key neurotransmitters, dopamine and serotonin, depend on vitamin B6 for their production. Bananas, potatoes, and chick peas are good sources.

Vitamin B12

A shortage of this vitamin can result in tingling and numbness in the hands and feet. Clams, fish, eggs, meat and dairy products are key sources of vitamin B12.

Copper

Like vitamin B6, this mineral is essential for the production of neurotransmitters. A severe lack of copper in your diet can lead to spinal cord degeneration and a progressive failure of nerve function. Liver and oysters are the best sources. Add prunes, spinach and kale (as well as other dark, leafy green vegetables), and nuts to your diet for even more copper.

Healthy foods for good nervous system function include the following:

Spinach—In addition to containing a powerhouse stock of nutrients and vitamins, this leafy green vegetable also contains an abundance of antioxidants to boost overall health and slow down the aging of the brain and nervous system.

Whole grains—Brown rice in particular contains high levels of vitamin B6, which helps to protect against mental deterioration caused by high levels of harmful homocysteines. Whole grains also include magnesium, which is important for the health of your nervous system. Stabilized rice bran contains one of the highest levels of antioxidants of all known foods.

Cocoa—This contains a powerful antioxidant that puts the brakes on oxidative stress that can lead to Alzheimer’s and similar neurological ailments. It is also high in magnesium.

Whey—An excellent food for a naturally calming effect. Rich in L-tryptophan, which the body cannot produce, this essential amino acid is vital in the production of serotonin, an essential neurotransmitter. Low levels of serotonin can lead to depression.

Garlic—This not only includes antioxidants, but garlic can help prevent aging of the brain and prevent infections, too.

So try working more of the above foods into your weekly menus, and feel pleased that you are doing something good for the health of your nervous system!

If feel that you need help with improving your eating habits and diet, we are just a phone call away! You can call at Oblander Chiropractic at 406-652-3553. Dr. Oblander is always willing to meet with you to discuss your nutritional needs!

 

Exercise, Chiropractic More Effective Than Medicine

Exercise, Chiropractic More Effective Than Medicine

You may remember your grammar school gym class where the PE teacher would lead you in jumping jacks, push-ups, sit-ups and arm circles. If you’re like a lot of baby boomers, you probably look back and assume it really didn’t do much for the health of the students — just kept the class busy for an hour.

Elementary school days may be way behind you, but exercise carries many benefits now that it couldn’t offer a younger you, especially if you’re battling pain from an injury or chronic condition.

The Journal of Manipulative and Physiological Therapeutics published a report on randomized controlled trials, or RCTs, looking at the result of exercise as treatment for patients experiencing intense pain from soft tissue injuries in the hip, thigh or knee. Success was measured by the following factors:

  • Intensity of pain
  • Recovery
  • Quality of life
  • Psychological outcomes
  • Adverse events

“One RCT found statistically significant improvements in pain and function favoring clinic-based progressive combined exercises over a ‘wait and see’ approach for patellofemoral (anterior knee) pain syndrome,” the study says. “Patients with patellofemoral pain syndrome or groin pain had the best results with clinic-based exercise programs.”

Head to Head to Head

An ABC News blog posted study results comparing the outcome of three different forms of treatment for pain. Results show that patients treated by chiropractic professionals and the individuals who received home exercise advice, referred to as HEA, had higher rates of success than those who turned to medication for relief. Just 13 percent of the patients who took medication reported a satisfactory reduction in pain, whereas, about two-thirds of those who were treated through either chiropractic care (32 percent) or HEA (30 percent) said they were pain-free.

A total of 272 patients, ages 18-65, who were suffering from recent-onset neck pain took part in the study, which the National Institutes of Health spearheaded.

“I always prescribe exercises and/or physical therapy for neck pain,” wrote Dr. John Messmer from Penn State College of Medicine. “I also tell patients that the exercises are the treatment and the drugs are for the symptoms.”

Dr. Lee Green, professor of family medicine at the University of Michigan, also talked to ABC News. “Doesn’t surprise me a bit,” Dr. Green said. “Neck pain is a mechanical problem, and it makes sense that mechanical treatment works better than a chemical one.”

The study, which was published in the Annals of Internal Medicine, singles out the effectiveness of spinal manipulation therapy, or SMT, to provide relief for patients with neck pain. Researchers found that in both the short-term and long-term statistics, SMT had the most effective outcome. The report adds that HEA proved equally effective at some points in the study.

Participants rated their pain at several intervals: 2, 4, 8, 26, and 52 weeks. This enabled scientists to draw specific conclusions, such as the evidence showing that 12 weeks of SMT provided greater pain relief than up to one year of medication.

Chiropractic Benefits

Your chiropractor can not only provide pain releif and preventatiive therapies, they can also guide you in choosing exercises that target the areas you need treating. Chiropractic visits, in addition to home exercise practices, are a way to double down on your odds of successful treatment.

The Mayo Clinic website says there are multiple benefits to using exercise in addition to chiropractic care for your joints, as well as improving general wellness. In combination they serve to:

  • Strengthen the muscles around your joints
  • Help you maintain bone strength
  • Give you more energy to get through the day
  • Make it easier to get a good night’s sleep
  • Improve your balance

We’re not talking about the kind of punishing calisthenics that win you the Presidential Physical Fitness Award, but something to just curb your symptoms and add some range of motion. Consulting with a chiropractor and incorporating some exercise seems to be the best way to get a passing grade in pain relief.

This article was written by Martha Michael and is shared from the following website: exercise-chiropractic-more-effective-than-medicine

Friday Funny

Friday Funny

We thought we would end the week with some Chiropractic humor! We hope you get a giggle out of today’s post! Humor is great for your health! If you have been out shoveling all that snow that we have received recently and your back is not feeling “humorous”, be sure to give us a call and get adjusted by Dr. Oblander before those aches and pains get too out of hand! Our office number is 406-652-3553. Have a wonderful weekend and stay safe and warm!

Top 5 Ways to Improve Your Digestion

Top 5 Ways to Improve Your Digestion

A well-functioning digestive system is crucial to maintaining your body’s overall health. Without it, you are likely to have bowel problems and suffer from digestive upsets, not to mention a host of other conditions that can result from not getting enough nutrients from the food you eat. The digestive system affects all the other systems of the body, so it’s important to do what you can to be sure it’s working the way it should. Following are the top 5 things you can do to help improve your digestion.

Eat more fiber – Soluble and insoluble fiber are both essential for moving food through the digestive tract. Soluble fiber, such as that found in oatmeal, beans, nuts and apples, turns to a gel in your intestines and slows digestion, helping to maintain stable blood sugar levels. It absorbs water, softening the stool, and promotes the health of the good bacteria in your gut. Insoluble fiber, such as that found in the skins of fruit and vegetables, speeds digestion, adds bulk and passes primarily intact through the digestive tract. Both are important in preventing constipation and can improve conditions such as irritable bowel syndrome (IBS).

Drink more fluids – Insufficient water intake can harden the stool, increasing constipation. You should be sure to drink at least 1.2 liters of fluid per day, which is about 6 glasses. Some people need more, based on their activity level and the ambient temperature. However, do not drink more than about 6 ounces of liquid during a meal (taking the occasional sip), as it can dilute your stomach acid, making digestion more difficult. Aim to get most of your fluid intake 15-30 minutes before a meal or at least an hour afterward.

Take probiotics – Probiotics such as Lactobacillus and Bifidobacteria are the good bacteria that populate our digestive tract. Eating yogurt with a variety of helpful live cultures as well as fermented foods like sauerkraut, kombucha and kefir can help promote the production and health of these beneficial bacteria.

Eat more fat – Although increasing your fiber intake can improve your digestion that fiber does not move through the digestive tract so easily if you are not getting enough fat in your diet. Good fats will not raise your cholesterol and in fact are a healthy part of your diet when eaten in moderation. Some healthy sources of fat are olive oil, coconut oil, butter and avocados.

Reduce stress – When you are under stress, your digestive system slows down and circulation to the digestive tract is reduced, lowering your body’s ability to efficiently break down and utilize the food you eat. Do not rush through meals, and be sure to sufficiently chew and savor your food when you eat. If you must eat while under stress, be sure you eat foods that are simple to digest, such as broth or yogurt.

Honey Carrot Cake

Honey Carrot Cake

Honey Carrot Cake

Prep Time: 30 minutes

Cook Time: 50 minutes

Total Time: 1 hour, 20 minutes

Category: Desserts

Yield: 13 x 7 Cake

Honey Carrot Cake

This recipe is moist and delicious! Best of all...no refined sugar!

Ingredients

  • 3 cups all-purpose flour
  • 2 teaspoons baking soda
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon ground ginger
  • 1 1/2 cups honey
  • 3/4 cup buttermilk
  • 3 eggs
  • 1/2 cup vegetable oil
  • 2 teaspoons vanilla extract
  • 2 cups finely grated carrot
  • 1 (8 ounce) can crushed pineapple, drained 1 cup chopped walnuts
  • 2 (8 ounce) packages cream cheese, softened
  • 1/3 cup honey
  • 1 teaspoon vanilla extract

Instructions

  1. Preheat the oven to 350 degrees F (175 degrees C). Grease a 9x13 inch baking dish.
  2. In a medium bowl, stir together the flour, baking soda, salt, cinnamon, nutmeg, and ginger. In a large bowl, stir together the honey, buttermilk, eggs, oil and 2 teaspoons of vanilla until well blended. Add the flour mixture to the buttermilk mixture, and stir until all of the dry ingredients are absorbed. Stir in the carrot, pineapple, and walnuts by hand. Pour into the prepared pan.
  3. Bake for 50 minutes in the preheated oven, or until a toothpick inserted into the center comes out clean. Cool completely before frosting with cream cheese frosting.
  4. To make the frosting, mix together the cream cheese, honey and 1 teaspoon of vanilla until smooth and well blended. Spread over the cooled cake.
  5. Per Serving: 297 calories; 15.2 g fat; 37.5 g carbohydrates; 5 g protein; 44 mg cholesterol; 233 mg sodium.
http://chiroaddict.com/honey-carrot-cake/

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