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Cooking With Coconut Oil

Cooking With Coconut Oil

Coconut oil should be a staple in the kitchen of any health conscious cook.

The benefits of coconut oil are far and wide.  One of the best features is that coconut oil has a high melting point. This helps it to hold up to the high temperatures of cooking where other oils become rancid. During the cooking process other oils can become toxic.

Not only does coconut oil hold up to cooking, its unique molecular structure offers nutritional benefits not found in other oils. Almost half of the fat in coconut oil is called lauric acid. Lauric acid is not found in many other places in nature. Once metabolized in the body, lauric acid is converted into monolaurin which has anti-microbial, anti-viral, and anti-fungal properties. This makes coconut oil a great friend to your immune system.

Coconut oil is also a rich source of medium chain fatty acids. Unlike long chain fatty acids, MCFA are easily digested and metabolized in the liver to produce energy. This makes it an ideal food for endurance athletes or anyone concerned about their weight or blood sugar. Since it is a fat and not a carbohydrate, you avoid the spike in blood sugar that is often followed by a crash in energy as the body works to balance the blood sugars and insulin levels.

With the increase in popularity of coconut oil in recent years you can find it in almost any grocery store. I encourage you to give it a try. For those of you who don’t like coconut, the flavor of the oil is relatively mild and is usually overpowered by the flavors of the other ingredients you are cooking with.

Bon appetite.

Got Pumpkin?

Got Pumpkin?

Autumn is here and the fall harvest is upon us.  Most of us have eaten a fall harvest product such as an apple, broccoli, cabbage, spinach or squash, but how about a pumpkin (other than pumpkin pie!).  Pumpkins are plentiful and very good for you.  They are low in Saturated Fat, and very low in Cholesterol and Sodium. Pumpkins are also a good source of Vitamin E (AlphaTocopherol), Thiamin, Niacin, Vitamin B6, Folate, Iron, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Riboflavin, Potassium, Copper and Manganese.

The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene. Beta-carotene is converted to vitamin A in the body. In the conversion to vitamin A, beta-carotene performs many important functions in overall health.  Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protection against heart disease, as well as some degenerative aspects of aging.

Pumpkin can be used in many unexpected ways.  Of course you can turn it into pie, but why not add it to your chili, mix it in a stew, make pumpkin pancakes, cook it on your grill, or make it into soup.  Check out www.pumpkinnook.com for some great recipes and information about pumpkins, including the history of the Jack O’Lantern.

Speaking of Jack O’ Lanterns! When you carve pumpkins this year, save the seeds. Pumpkin seeds are high in zinc which is good for the prostate, as well as building the immune system. They also contain fatty acids that kill parasites. For maximum nutritional benefits, seeds should be eaten raw.  However, boiled, baked or raw pumpkin seeds contain essential fatty acids and beneficial proteins.

This year, instead of buying pumpkins only to decorate your front steps, why not try a tasty and nutritious pumpkin recipe.

Cayenne Pepper Stops Bleeding

Cayenne Pepper Stops Bleeding

I wanted to post this article on Cayenne Pepper from the Herbal Legacy Website www.herballegacy.com. Great information can be found on that website! An additional note: Cayenne tincture can also be an effective remedy for cardiovascular events and regulating blood pressure. Sprinkling Cayenne pepper in your shoes can warm up cold feet!

The following article was written by Barbara Parshley, MH :

My favorite herb changes quite frequently. Today it happens to be cayenne. In the Family Herbalist course, a course I highly recommend to all, we learned how it would stop a bloody nose almost immediately. Given my grandchildren are around frequently, I had the opportunity to try this remedy. My granddaughter had a bloody nose for about 10 minutes before she came to share that information with me. I was new to the Family Herbalist course at the time, so I thought I would try putting a little cayenne into water.  She drank the water and the nose that had been profusely bleeding, stopped before the glass of cayenne water was finished.

Today, about two years after this first experiment with cayenne, I was using a rotary cutter to cut the many yards of material I use for quilting. I have done this for years, but today, for the first time, the rotary cutter came close to taking off much of my left index finger. Oh, did it bleed! I immediately ran it under water allowing it to bleed freely to clean the cut. Then it occurred to me – “I have cayenne in my Herbal First Aid Kit!” I wrapped the finger in paper towels in order to go get the kit. The towels were soaked in blood before I made it from the kitchen to the bathroom, one door away. This concerned my granddaughter and she suggested going to a hospital. I thought, “No, I need to get to the cayenne.”

And so I did. I opened up the container of powdered cayenne, wondering if it was going to sting horrendously. (I had previously used too much in a nasal wash, and though it took care of the sinus infection rather quickly, I remembered to dilute it more the following time I used it.)  I sprinkled the cayenne onto the finger and it didn’t sting! Sprinkling cayenne on to this open wound, felt just fine! Of course the bleeding stopped quite quickly. I was thrilled with my new experiment. Then I decided that as long as I had the opportunity, I would proceed with my second experiment. I retrieved some of my powdered BF&C (with the comfrey), added cayenne to it for good measure, and moistened it with X-ceptic. Since the gash was large enough, I put the poultice on only half of the gash on the finger and bandaged the whole finger.

It was amazing! Two days later, the section of the finger where I put the poultice has healed, there isn’t even any bruising! The other section is healing, but is still a separated wound. The BF&C certainly added to the healing of the gash and is now a favorite herbal combination. However, the amazing properties of cayenne that stopped this rather excessive bleeding so quickly and without stinging, made cayenne my favorite herb for the day.

Barbara Parshley lives in Aurora, Colorado, and received her MH in June of 2011 from the School of Natural Healing. She periodically teaches classes in Herbology in Aurora Colorado.

Vitamin C

Vitamin C

Because of its popularity as a dietary supplement, Vitamin C may be the most familiar nutrient to the general public.  Despite research indicating the ineffectiveness of taking Vitamin C after cold symptoms start, it’s one of the first supplements people reach for when they get a cold.   Research does, however, indicate that   people who take vitamin C on a regular basis may have less severe colds for a shorter period of time.  But Vitamin C does so much more.

Vitamin C, also known as ascorbic acid, is essential for normal growth, repair and development.  As a health-promoting and cancer-fighting antioxidant it helps prevent damage to your cells from free radicals. Vitamin C also protects your skin and gums from daily wear-and-tear and helps to prevent cardiovascular disease. In addition, it is important for preventing arthritis, cataracts, osteoporosis and the development of scar tissue.

Vitamin C is a water-soluble vitamin, which means that it dissolves in water and is not stored in the body.  Any excess amounts pass out of the body through urine.  Since Vitamin C is not stored in the body we must have a continuous supply in our diet.  Unfortunately many adults and children don’t meet optimal Vitamin C intake on a daily basis simply because they don’t eat enough fruits and vegetables.  Severe Vitamin C deficiency leading to scurvy, a condition characterized by bleeding gums and skin discoloration due to ruptured blood vessels, is uncommon.

However, poor wound healing and weak immune function, leading to increased susceptibility to respiratory infections is common and may be indicative of Vitamin C deficiency.  Certain groups of people, such as smokers and alcoholics, may require more Vitamin C due to an increase in carcinogens and a decrease in Vitamin C absorption respectively.

Since Vitamin C is not stored in the body, toxicity is rare.  Daily doses of greater than 2000 mg are discouraged because such high doses can lead to stomach upset and diarrhea.  How much an individual needs varies by age and gender, as well as other factors such as pregnancy and illness.  The Recommended Dietary Allowance (RDA) is as follows:

Children:

0-6 months: 40 mg per day

7-12 months: 50 mg/day

1-3 years: 15 mg/day

4-8 years: 25 mg/day

Females:

ages 9-13 : 45 mg per day

ages 14-18: 65 mg/day

ages 19 and older: 75 mg/day

Pregnant females: (ages 19 and older): 85 mg/day

Lactating females: (ages 19 and older): 120 mg /day

Males:

ages 9-13: 45 mg per day

ages 14-18: 75 mg/day

ages 19 and older: 90 mg/day

As always the best source of essential nutrients is through a balanced diet consisting of varied fruits and vegetables.  All fruits and vegetables contain Vitamin C, but the top ten healthiest sources of Vitamin C in descending order are: papayas, bell peppers, strawberries, broccoli, pineapple, brussels sprouts, kiwifruit, oranges, cantaloupe, and kale.  Remember, raw ripened fruits and veggies will contain more essential nutrients than cooked.  If you must cook them, lightly steaming them will reduce cooking losses.

If you feel like you occasionally fall short on fruit and vegetable intake, a good back up is to take a whole-food multivitamin which can be purchased from our office or a reputable health food store.   If you have more questions about nutrition or supplement needs you might have, please give our office a call at 406-652-3553.

An Apple A Day

An Apple A Day

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The old saying, “An apple a day keeps the doctor away” comes from an old English adage, “To eat an apple before going to bed will make the doctor beg his bread.” While this may not be completely true, a regular dose of apples in your diet is a good choice.

As we approach fall apple orchards across the country are preparing for the fall harvest. Most people have a favorite apple variety and with 100 commercially grown varieties in the U.S. there is no shortage of options. Apples are a diverse fruit found around the world and are packed with nutrients and fiber.

Nutritionally, apples are an all star. Vitamins A, C, E, K and B are all found in apples. Minerals, electrolytes, and phytonutrients are also abundant in apples. Apples contain no sodium, fat, or cholesterol and for a medium-sized apple you are looking at about 80 calories. So as you can see it really is a great choice for anyone that is conscientious about what they eat.

For the maximum benefit eat your apples raw with the skin. The skin of the apple is where you will find your highest concentration of fiber and nutrients. I recommend that you eat organically grown fruit whenever possible, but if that is not an option, apples are a fruit that can be easily washed. You don’t want to offset the benefits of the apple with the harmful effects of chemicals that may have been sprayed on the fruit.
Finally, if where you live allows it, take advantage of the fall weather and the apple harvest, pile into the car and go apple picking. Many orchards allow you to pick your own apples and often have special events throughout the fall to draw people in. Make an afternoon of it. Enjoying the sunshine with loved ones, walking around the orchard in the fresh fall air, and of course eating the fruits of your labor, makes for a well rounded day of health and wellness. If you don’t live in a region where you can pick apples, still make a day of it.  Pack a picnic with your favorite food, including apples, and take a trip that includes a nice outdoor hike and picnic!  How do you like them apples?

What You Should Know about GMOs (Genetically Modified Foods)

What You Should Know about GMOs (Genetically Modified Foods)

What you should know about Genetically Modified Organisms (GMOs) is that we don’t know a lot. GMOs are organisms that have had their genetic material altered through genetic engineering in order to create traits in the organisms that are considered desirable. However, we may be trading short term gains for long term risks to the health of the environment and the people who consume these products.

A good example of genetic engineering in our food supply is corn. Corn has been genetically modified in   multiple ways. Bt-corn is a type of GM corn that is genetically designed to be lethal to insects as they try to eat it. This means farmers don’t need to add pesticides to get rid of the insects. This sounds great, but the impact on the ecology can be devastating. Other GM types of corn have been modified to resist insecticides or herbicides.

This has resulted in weeds becoming resistant to high doses of herbicides, creating “super weeds”.

The other issue that is not known is what the long term consequences may be to humans who consume these genetically modified foods. Studies have linked GMOs to everything from life threatening allergic reactions to cancer. As consumers, we are guinea pigs in an experiment that no one asked if we wanted to participate in.

Unfortunately it can be difficult to avoid GMOs when shopping. Several years ago there was pressure from consumers to have standardized labeling for organic products. There is a similar movement for GMOs. As more people become educated about this subject, there is going to be more demand to understand exactly how our food is grown and processed.

There is much to learn about GMOs. I am not of the opinion that every technological advancement in regards to food must automatically be met with criticism and disdain. However, I do believe in being careful and in being educated about the foods we consume.  I encourage you to educate yourself further about this topic and let your political leaders know how you feel.

Remember, you are what you eat!

Vitamin D

Vitamin D

In recent years a lot of attention has been given to Vitamin D. Doctors have known for years that it is necessary for strong bones. Vitamin D is required for the body to assimilate calcium into our bones. The lack of Vitamin D can cause weak bones called Rickets. Low levels of Vitamin D have also been found to be associated with cardiovascular disease, cognitive impairment in adults, asthma, cancer, and a weakened immune response.

There are various reasons why someone may become Vitamin D deficient. Because the body requires exposure of the skin to activate Vitamin D, geography often plays a role in Vitamin D deficiency. People living in Northern latitudes are exposed to less sunlight and are at a greater risk. Having dark skin or using sunscreens can diminish Vitamin D levels, and digestive issues such as Crohn’s Disease can prevent the absorption of Vitamin D from food sources. Being obese is another factor because Vitamin D, being a fat soluble vitamin, can get trapped in our own fat cells where the body doesn’t have access to it.

The following excerpt was taken from a recent article in Natural News about Vitamin D:

(NaturalNews) A new study published this month finds that the hormonally active form of vitamin D, Calcitriol 1,25-dihydroxyvitamin D(3), inhibits the growth of many kinds of cancerous cells, including breast cancer, indicating that vitamin D3 can be useful in treating and even preventing a variety of cancers. Authors of the study said that caner cell growth is inhibited by “anticancer actions including cell cycle arrest, promotion of apoptosis and inhibition of invasion, metastasis, and angiogenesis.” Vitamin D’s anti-inflammatory properties and interference with estrogen synthesis further explains its anti-tumor properties.

Learn more: http://www.naturalnews.com/036597_vitamin_D_anti-cancer_drug.html#ixzz23dQNKNbv

If you are concerned about your Vitamin D level it can be tested with a simple blood test. A healthy level is considered to be at least 50 ng/mL.  Some sources disagree as to what is considered a healthy range, so it is valuable to get the exact number rather than just a report of normal. Levels below 50 ng/mL may require supplementation and/or increasing your exposure to sunlight.

Recommended Daily Allowance of Vitamin D is between 600-1000 IU/day. If you are deficient you can use a supplement, increase your intake of Vitamin D containing foods, and increase your exposure to sunlight. If you increase your exposure to sunlight do some research first so that you do it safely without getting burned. If you choose to supplement, seek out a high quality whole food supplement. As far as food goes, the best sources are from fish like sardines and salmon. Other foods like milk are fortified with Vitamin D.

The Skinny on Fats

The Skinny on Fats

Skinny Years ago fats got a bad name in nutrition. As a result, food manufacturers started taking out the fat, but in order to make the food palatable they had to enhance the flavor with sweeteners, which created a whole different set of problems. Now people are gaining a better understanding about fats and are realizing that not all fats are created equal and fats are even essential to a healthy diet.

Fats are necessary for many biological processes. Fats provide energy and are necessary for the absorption and assimilation of many vitamins. Omega-3 fatty acid is a good example of a fat known to have many health benefits such as being an anti-inflammatory.

You will find that there are a lot of terms associated with fats such as saturated, unsaturated, trans and so on. All these terms describe the chemical composition of the fat but can be confusing for the newly health conscious consumer. While these are not hard and fast rules, these suggestions will get you started towards helping you gain some understanding about this complex subject. Let’s keep it simple to start and you can use this to build on as you learn more about nutrition.

Generally speaking unsaturated fats are going to be the healthier fats. You may see the prefix Poly or Mono in front, which is fine. Unsaturated fats generally come from plant sources and tend to be a liquid at room temperature.

Saturated fats are a bit complex and not clear cut as to whether they are healthy or not. Saturated fats come from animal sources and things like coconut oil. We know that coconut oil has many health benefits but there is disagreement about the nutritional value of animal fats.

However, trans fats are considered unhealthy. trans fats have been chemically altered to make them more stable. Look for terms such as hydrogenated or partially hydrogenated. This is a chemical process used to extend the shelf life of many products. Products such as shortening are good examples of trans fats.

As I stated earlier, this is a complex subject with many exceptions to the rules. If you would like to learn more about this topic I suggest the book Good Calories, Bad Calories. This book will help you get The Skinny on Fat.

Back to School Success

Back to School Success

Back-to-school time draws near!  Though it seems it just began, summer break will soon come to an end, which means it is time to begin planning a successful transition from summer time to school time. Here are some tips for a smooth transition.

o    Bedtime / Wakeup time:  Adjust your child’s bedtime and wakeup time by 10 to 20 minutes per week to avoid a “rude awakening” on the first day of school. Between 7 and 9 hours of sleep per night minimum. Sleep well, think well, be well.
o    Breakfast: Plan a well-balanced breakfast—nothing complicated. Smoothies are great and they’re easy to make.
o    Communicate expectations:  Ask your children what they are planning for their new year, help them set goals, and continue to support them on the way to achieving their goals throughout the year.
o    Friends: Encourage your children to see how many people they can meet each day and/or new things they can learn about those people they already know at school. Encourage your children to celebrate their similarities and differences.
o     Activities:  Encourage your child to discover multiple different activities and help them experience a wide range of possible interests early. Remember, our children are the best gauge of what fits their skills and interests, not us.
o    Physical Health: Set the tone of the morning with light exercise, mind and/or body, make sure to choose a proper back pack, instruct your children on proper stretching, and recommend physical activity after school before homework.
o    Wellness Development: Have their spinal system, posture, and nervous system evaluated for pattern of stress or imbalance to ensure your child has the opportunity to create a successful year and a proper foundation of health for life.

These are the years where the patterns of life begin.  We want to work with you to make sure we help today’s children become the leaders of tomorrow. If you need help with children’s health tips and more information to support the health of your family, give us a call at 652-3553 and request information or a consultation with Dr. Oblander. Have a great school year!

Why I Believe the 5 Minute Appointment is a Curse

Why I Believe the 5 Minute Appointment is a Curse

Five minutes is the common increment of time that way too many doctors are using for scheduling their patient appointments.  Do you think that 5 minutes is enough? I don’t and here’s why:

•    A patient and doctor need to develop a relationship. 5 minutes doesn’t allow for more than exchanging names.
•    A doctor should know more about a patient than what is written on their patient questionnaire or profile.
•    Any healing modality is more successful in an atmosphere of trust. It is almost impossible to develop trust in just 5 minutes.
•    Patients need and deserve to know that a doctor cares more about them than his pocket book.
•    5 minutes does not allow a doctor enough time to make a careful analysis of a patient’s needs or their health.
•    The 5 minute time slot is based solely on profits – whether they be for the practice, the HMO or the stock holders. It never has been and never will be about the patient or creating a warm, caring atmosphere for them.

I can tell you that I have been in staff meetings where the primary concern was how quickly and efficiently patients could be shuffled in and out of the exam room. I am sooo grateful that when my husband was once part of a group practice he would not agree to 5 minutes appointments with his patients. However, I know that many doctors cave in to the pressure to do so.  Healing and Health care are about healing and health – not about fast, furious treatments and patient neglect. Every practice must make a profit in order to stay in business but profits should not be the only driving force in taking care of patients. If you agree, I hope that you will make it a point of utilizing doctors who are willing to take the time with you that you need and deserve! (One of them being my husband Greg at Oblander Chiropractic!)