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The Benefits of Potassium

The Benefits of Potassium

???????As the third most common mineral in the body, potassium is responsible for supporting a wide range of bodily activities. Without sufficient potassium, the heart, brain, kidneys and muscles would not function properly. However, the Western diet’s preponderance of processed foods has created a population with a growing risk of potassium deficiency.

Potassium is an electrolyte that is crucial to the body’s electrical circuitry so that proper signals are conducted to and from the brain and between cells. It works in conjunction with the minerals sodium, calcium, chloride and magnesium. Simply moving a muscle requires potassium. Potassium helps to regulate the heart, which is triggered by potassium to contract, squeezing blood through the body a hundred thousand times each day.

In addition to keeping our muscles and heart in good working condition, potassium is also responsible for healthy bone maintenance, protecting against osteoporosis, reducing high blood pressure, lowering cholesterol and helping the kidneys to filter blood. It can also reduce feelings of stress and anxiety and keeps the body’s water levels balanced.

The recommended daily intake of potassium is as follows:

Infants birth – 6 months: 400 mg/day
Infants 7 – 12 months: 700 mg/day
Children 1 -3 years: 3,000 mg/day
Children 4 – 8 years: 3,800 mg/day
Children 9 – 13 years: 4,500 mg/day
Adolescents and Adults 19 years and older: 4,700 mg/day
Breastfeeding women: 5,100 mg/day

Most Americans are potassium deficient. “Relying on convenience and restaurant foods and not eating enough fruits and vegetables is why so many people don’t get enough potassium. Fresh and lightly processed foods, including dairy and meat, have the most potassium,” according to registered dietitian, Marla Heller.

An excess of sodium in the diet (which is common among Americans) can increase the amount of potassium you need. Others at risk of potassium deficiency (hypokalemia) are those who experience diarrhea, vomiting, malabsorption syndromes (such as Crohn’s disease) and excessive sweating. Alcoholics, smokers, drug users, athletes (or anyone who uses their muscles excessively), and those who use diuretics are also prone to hypokalemia. Symptoms include irregular heartbeat, muscle cramps, irritability, chronic diarrhea, weakness and stomach problems.
Food sources abundant in potassium are meat, poultry, fish (cod, salmon, and flounder), dairy products, legumes and fruits and vegetables (particularly bananas, citrus, avocados, tomatoes, potatoes and green leafy vegetables such as Swiss chard). Cooking destroys potassium, so try to eat potassium-rich foods either raw or minimally cooked (lightly steamed or roasted).

Why Some Foods Just Make Us Feel Better

Why Some Foods Just Make Us Feel Better

??????????????????????There is a reason why you reach for the chocolate when you are feeling depressed. Scientists have been studying the connection between food and mood for a number of years, and they have found that the foods we eat have a definite influence on the state of our mood. After all, foods are essentially chemicals when broken down by the body’s digestive processes, and those chemicals all have some influence on the brain. The neurotransmitters most responsible for mood (such as serotonin, dopamine and acetylcholine) are all affected by what we eat.

Our feelings can be affected by foods in other ways as well. Something as simple as fluctuations in the level of our blood sugar can make a big difference mood-wise. Low blood sugar can make you feel tired and irritable, but too much sugar at once in our bloodstream can make you hyper. Sticking to a low-glycemic diet, in which the sugars from food are released slowly into the bloodstream, can keep your mood on a more even keel.

Carbohydrates may help to boost your mood (which is why we crave “comfort foods” like macaroni and cheese). Carbohydrates (such as those in fruits, vegetables, legumes and whole grains) assist in the production and absorption of tryptophan into the brain. With the assistance of B-vitamins, tryptophan is important for the synthesis of serotonin, a neurotransmitter that can boost mood. A study performed by scientists at Arizona State University found that a very low-carb diet caused feelings of fatigue and discouraged overweight subjects from exercising. Just be sure to avoid simple carbohydrates such as foods containing refined flour and refined sugar, as they will just spike your blood sugar and cause a subsequent energy and mood crash.

The consumption of foods rich in omega-3 fatty acids has been shown to help to ward off depression and reduce anger and irritability. Researchers believe that omega-3s enhance the pathways of important neurotransmitters. Study subjects who suffered from depression were found to have low levels of omega-3. Eating fatty fish three times a week, such as sardines, mackerel, herring and salmon, can help you get a healthy dose of omega-3 fatty acid.

Just as there are foods you should eat to improve your mood, there also foods you should avoid eating. In addition to refined foods, you should avoid excessive consumption of foods containing caffeine, alcohol, hydrogenated oils and artificial additives. These all have been shown to contribute to anxiety, depression and difficulty concentrating.
Foods high in vitamin D (fortified milk, sardines) and selenium (seafood, beans, nuts, seeds, legumes, lean meat and whole grains) can also boost feelings of happiness. A little dark chocolate would not go amiss either. Just a small amount (1.4 oz) of dark chocolate can reduce cortisol and catecholamines, the stress hormones. Just don’t overdo it, as too much sugar can negate chocolate’s beneficial effects.

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!

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.

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 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.

Why Eating Healthier Will Make You Happier

Why Eating Healthier Will Make You Happier

If there is one thing that can be confusing these days is trying to figure out just what constitutes healthy eating and what doesn’t. There are lots of experts making various and conflicting claims.

In my opinion, looking to the big expert is key. What I mean by the big expert is God, the Creative Force of the Universe or whatever name you feel comfortable with. I know that there are some who believe that we just accidently showed up on this earth but I’m not one of them and so bear with me.

I have yet to find anyone who can replicate the creative genius I see manifested in the world of nature. I personally don’t need statistics to convince me – but even the science of statistics gives the nod to this world being created by something more than chance happening.

So…here are my thoughts on healthy eating:

Eat foods that still look like the foods they were meant to be. For example, a strawberry food should be made of strawberries…not lots of strawberry flavoring and strawberry color.

  • Eating foods that are refined versions of the foods they came from usually means one thing to your body – micro nutrients, fiber and all the good things that came packed with the original version have been eliminated. Believe it or not – if your taste buds have become accustomed to white bread and other refined foods – you can develop a taste for the whole grain counterpart and once you do – you won’t want to go back. You will learn that your body responds in positive ways to whole grain foods and that you will feel much better.
  • Good clean water and lots of it should be a part of healthy eating.
  • Sugar is not horrible in small quantities but in large quantities it contributes to weight and health issues that no one wants to experience. The typical American diet is loaded with too much sugar. Try using natural sugars such as honey and learn to use fruit to get your sugar kick!
  • Our food intake should include lots of fruits and vegetables, whole grains, and vegetable proteins and should minimize animal proteins. I am not suggesting that everyone should become vegetarian – but I am suggesting that animal protein does not need to be a part of every meal.
  • Moderation counts! Excessive portions – even of healthy foods are not good and add to the waistline. Excessive weight is hard on joints and can be hard on our health!
  • Diet changes need to be made over time and in a way that accommodates our lifestyle.

Science and technology have their place. However, I believe that God is the ultimate food scientist. I believe that in the years to come research will show that we get the most benefit from foods which have not been refined. If healthy eating has not been a part of your life – it is never too late to make a change. I have found that by eating healthy and eating foods that have not been refined – I have more energy, feel better and enjoy better overall health. I know that you and your body will feel the difference too! And…when we feel better – we are always happier!