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Reduce Joint Discomfort Through Weight Loss

Reduce Joint Discomfort Through Weight Loss

We want to share this great article with you! Every day our lives are influenced by the choices we make (or neglect to make) our attitudes and the care (or lack of) we choose to give ourselves.  There is no such thing as a person who cannot change – there is only such thing as a person who refuses to change or to believe that they can change.

If you have joint and weight issues – there is help. Eating healthy is not the same as eating cardboard. Our diet counseling program can help you make the transition from junk food to food that nurtures your body and your health. An added bonus is that you will lose weight at the same time! Give us a call at 652-3553 if you have decided you are ready to improve your life and your health!

Enjoy!:

You may not realize it, but with every step you take throughout your life, the pressure on your joints will be made worse if you’re carrying extra body weight. To carry even a single pound of extra body weight places added physical stress through the joints in your feet, ankles, knees, hips, and spine. The pressure is made worse if you’re walking up or down steps – and much worse when running.

The pressure on upper joints is just as bad. The spine has to support much of the body’s weight. Compression of intervertebral discs ensues, as does increased stress to the facet joints and to the supporting tissues of the spine.

So often medical doctors will mention that a patient should lose weight, then write a prescription for an anti-inflammatory. They know that most people will struggle to shed their excess pounds, so it’s much easier to medicate the condition rather than try to convince the patient that a lifestyle change is needed.

Joint arthrosis, known to most as arthritis, is stressful enough without adding the stress of losing weight to the equation. However, it’s very important to find ways to shed the extra pounds, because with each minute you have that extra weight on you, increased joint compression is adding to your discomfort. Lose weight successfully, and you’ll overcome much of your physical load in the body’s joints. You’ll then be more open to dietary change and exercise, as the discomfort in exercise will be lessened with less body weight, and your openness to a healthier diet shall follow. By losing just a few pounds, your joints will have a greater chance of recovery. The joint arthrosis will progress considerably slower, your joints will receive a better nutrient supply through production of more synovial fluid, and the articular cartilage will last much longer.

Your joints have well-formed cartilage at youth, but through wear and tear, the articular cartilage is jeopardized. The result can be compared to metal rubbing against metal, while the grease needed to lubricate the moving apparatus is worn away. With added weight combined with reduced cartilage, the jarring effect – through the knees in particular – becomes continually worse. The articular cartilage diminishes, leading to increased inflammation and discomfort.
Arthritis doesn’t tend to resolve itself, and generally gets worse simply through increased wear and tear. Weight loss doesn’t occur without some lifestyle changes, but it’s something that certainly doesn’t require drugs. It’s one aspect of control you can exert over the crippling effects of joint arthrosis. Take control, take action, lose weight… and reduce your joint discomfort.

by Corey Mote, DC

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(Dr. Corey Mote is a chiropractic physician, professional natural bodybuilder, exercise physiologist, columnist for various fitness magazines nationally and internationally, as well as a consultant for a United Kingdom-based vocational fitness program known as U-Phorm.)

Cranberries

Cranberries

The cranberry has long been thought of as simply a holiday food or a tart snack.  The truth of the matter is that the lonely cranberry is one of nature’s best super fruits.  And now the cranberry craze has moved beyond cranberry sauce and has moved into the topping world.  Dried sweetened cranberries, more commonly known as “craisins”, have become a topping of choice on most salads, as well as just a simple treat.

The cranberry is considered one of the top super fruits because of its natural antioxidant characteristics and its nutritional content.  Raw cranberries contain healthy levels of vitamin C, manganese and dietary fiber, as well as high levels of polyphenol antioxidants which have been shown to improve the cardiovascular system, as well as the immune system.  The polyphenols within cranberries have also been studied for their anti-cancer benefits.

Probably the best known rumor tied to cranberries has to do with women consuming cranberry juice to fight against recurring urinary tract infections.  Preliminary studies have shown that consuming 300 ml of cranberry juice (not cranberry cocktail) per day can help to limit the amount of bacterial infections in the urinary tract. Cranberry juice has also been studied for its abilities to decrease dental plaque and its ability to decrease kidney stone formation. There have been many studies done on the various health benefits of cranberries and other so called super fruits.  Most of these studies are still in their preliminary phase or are looking for other similar studies to confirm the findings.

The benefits that come from a natural unaltered food far outweigh anything man made that can be placed in a pill, drop, or powder. The moral of the story is that nature provides the things we really need to allow the body to heal from above, down, and inside out.

So, go out and enjoy what nature has to offer!

Great Sweet Potato Recipe!

Great Sweet Potato Recipe!

Sweet potatoes seem to be one of those things that you either like or you don’t. I honestly thought I was in the Don’t Like category until I had a chef serve a recipe similar to this one. I thought I was going to have to put on a good face and endure a couple of bites. Instead, I loved them and I would have gladly eaten more than I was served! This recipe comes from the following link: http://southernfood.about.com/od/sweetpotatoes/r/bl51029d.htm. I recently made this recipe and found that it tasted just like the sweet potatoes my chef friend served to me and my family. Sweet potatoes are a great source of fiber. They are low in sodium,  saturated fat and cholesterol.  They are also a good source of Vitamin B6 and Potassium, and a very good source of Vitamin A, Vitamin C and Manganese.

Bon Apetite!

Easy Maple Mashed Sweet Potatoes

Ingredients:

  • 3 to 4 medium sweet potatoes, about 2 pounds
  • 1/4 teaspoon salt
  • 2 tablespoons butter
  • 2 tablespoons maple syrup (I used real maple syrup)
  • cinnamon, to taste
  • 3 to 4 tablespoons half-and-half or milk

Preparation:

Cook sweet potatoes in boiling water until tender. Let cool slightly; peel. Mash with salt, butter, and maple syrup. Add cinnamon to taste then continue to mash with the milk or half-and-half to desired consistency.
Serves 4 to 6.

 

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.

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?

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.

Why Fiber is So Important to Your Health – Oblander Chiropractic

Why Fiber is So Important to Your Health – Oblander Chiropractic

 

We all know that fiber is important in our diet, but what is fiber?  Why is it good and how do we know if we are getting enough OR too much?

Fiber is the carbohydrate or starch that our bodies cannot digest and can act like a broom to sweep out the digestive tract. Dietary fiber is found only in plant based foods such as fruits,    vegetables, and whole grains.  There are 2 types of fiber:  Water soluble and insoluble fiber.

Insoluble fiber passes through the gut quickly and is known to help prevent constipation, reduce the risk of infections of the gut and the occurrence or development of hemorrhoids, heart disease, and some types of cancer. This type of fiber is found in fruits with skins, uncooked vegetables, nuts, legumes, bran, brown rice and whole-grain flours.

Soluble fiber acts like a sponge in the gut as well as aides in the removal of cholesterol from the blood stream. Because soluble fiber slows the      digestive process, it can reduce the symptoms of irritable bowel/diarrhea and it is known to lower blood sugar, so it is essential in the prevention of diabetes. This type of fiber is found in oats, oat bran, barley, dried beans and peas, and certain vegetables and fruits, such as applesauce,  strawberries, potatoes, citrus, and prunes.

How much fiber should we eat?

The American Dietetic Association recommends eating 20 to 35 grams of fiber per day which is well above the 15 grams the average American eats per day. It is recommended that you slowly increase your fiber intake to avoid gas, cramping and/or bloating as well as maintaining a high level of hydration equal to half your body weight in ounces per day.

How can I get more fiber in my diet?

Start by increasing the amount of fresh or dried fruit you eat each day and use those as a substitute for candy. If you like snacking on chips and dip, substitute with whole grain crackers or veggie sticks and use bean dips such as black bean, hummus and refried beans instead of sour cream based dips. Choose 5 or more servings of fruit or vegetables each day.

After reading this article, I hope you have a clear and useable understanding of fiber and your diet. This information is adapted from a PDF that can be found online at:   http://sci.washington.edu/info/forums/reports/FiberFacts.pdf.
This is an Eat Well reminder and when combined with Thinking and Moving Well, it will provide you with the tools you need to thrive in life!

Why Your Self-Esteem is Important to Your Health

Why Your Self-Esteem is Important to Your Health

I often work as a weight loss and health coach with patients in our office. Working with our patients in this way has helped me understand something important about self-esteem. I have never believed that self-esteem comes from outside sources as much as it comes from within.

I believe that self-esteem is an accumulation of choices that we make every day of our lives. Whether we recognize it or not – each choice that we make, in regards to the type of person we choose to be, impacts not only who we are becoming but how we feel about ourselves.

I love the following quote by Stephen R. Covey: “Every human has four endowments- self awareness, conscience, independent will and creative imagination. These give us the ultimate human freedom… The power to choose, to respond, to change.”

What I have been able to observe as I have worked with individuals make positive changes in their lives and in their health is that as they demonstrate to themselves that they can make and keep commitments with their selves – their belief in their worth, their strength, and their potential grows.

I believe that conscience is a major player in self-esteem. I suspect that many people struggle with their self-esteem because their choices, their actions, and their lives in general are not congruent with their beliefs. Self-esteem is developed over time based on the balance of decisions we make, the actions we take, the way we treat others, the standards we set and maintain in regards to our goals and aspirations, and the level of respect, integrity, compassion, and discipline we give and receive throughout life.

I remember one of the women I worked with coming into my office after being on a modified diet for only 3 weeks. Each of those weeks she had lost weight and better yet, each week she had been able to sense how much better she was feeling. There was a light in her eyes and a noticeable difference in how she carried herself. Never before had she believed in her ability to make and keep a commitment – in her words “I have always believed I had no will power”. Three short weeks had taught her differently.
So what influence does self-esteem have on health?

I believe that when we live in harmony with our conscience – we make better choices in regards to the foods we eat, the activities (such as daily exercise) we participate in, and how diligent we are about our overall health.