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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?

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 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!

What You Need to Know About Depression – Oblander Chiropractic

What You Need to Know About Depression – Oblander Chiropractic

I was once a person with depression. Not “just” the baby blues or a few months of feeling down and out – I had all out don’t-want-to-live anymore depression for about 5 years.

It is surviving those five years of my life that has been a major contributor to my passion to help others have health and wellness in their lives.

The dictionary defines depression as: A condition of general emotional dejection and withdrawal; sadness greater and more prolonged than that warranted by any objective reason.

My personal definition of depression is pain, anguish, torture, agony, grief, melancholy, and suffering, etc. which overshadows the life of an individual who has every reason to feel otherwise. Depression is the sponge that robs life of its joy and satisfaction while wreaking havoc with relationships, families, and the life of the depressed individual.

Most people think that depression is a mental illness – in the medical books that is how it is defined but I can tell you from personal experience that depression affects every area of health: mental, emotional, physical and spiritual. I can also tell you that for each of those headline-grabbing stories about those with “mental illnesses” gone haywire, there are millions of depression victims suffering silently who are of no danger to anyone but possibly themselves. Those millions only want to be well again.

My own experience with depression included allopathic (MD’s) treatment and alternative treatment.

My first experience was with MD’s. MD’s sought to mask my symptoms with medications. The egos of the doctors who treated me did not allow me, as the patient, to be a viable participant in my own treatment. Unfortunately, patients with mental illnesses are often judged incapable by health professionals of being able to have clear, coherent thoughts. My doctors may have thought I was “crazy” but even now – these many years later I believe that I knew my body and what my body was experiencing better than anybody and that I should have been considered an essential participant in my treatment. However, the issues I had with allopathic treatment went deeper than that. I have always believed in addressing the source of a problem. Therefore, I wanted to get to the root of what was causing my depression. Getting to the root of a health issue is not something a standard MD does. A standard MD looks at symptoms, makes a diagnosis, and whips out the prescription tablet. For me, masking symptoms was not an adequate solution.

My second experience was with chiropractors. They tested my blood, found that I was suffering from severe adrenal fatigue and that I was in need of other nutritional components. They recommended the appropriate herbal remedies. From there, they worked with me to get to the root of the other physical ailments that I was suffering from – believing that all of the ailments I was suffering from were related. Finally, they encouraged me to do stretching exercises, deep breathing, and to incorporate inspirational books and literature into my life on a daily basis. Their treatment included regular adjustments to make sure that my nervous system (and therefore my entire body) was working as optimally as it could.

Eventually, we were able to find that my depression was directly related to my 24/7 migraines. I had been suffering from migraines for almost 13 years by the time I first received chiropractic treatment. The chiropractors who treated me helped me find the cause of my headaches and then eliminate them. Once my pain levels were significantly reduced – my depression left.

The chiropractic treatment and nutritional therapy that I received was not a “magic pill” and my depression and migraine headaches were not remedied overnight. However, they were eliminated and, for me, finding  and removing the cause was a much better solution than masking symptoms for the rest of my life.

As a former sufferer of depression, I can tell you what depression was and what it wasn’t and what I have since seen in common among those I know who suffer with depression.

Depression, for me, was not a complete withdrawal from life. It was also not a choice. I could not choose to be better just because I wanted to be. Although learning to have a more positive mindset helped – it too was insufficient.  What depression was was the loss of the emotional coordination I had once had. I was no longer able to navigate the normal ups and downs of life with the same tenacity and flexibility I had once possessed. It was not unlike losing muscle control in a hand or a limb but in this case it was my emotional state that lost its coordination and control.

I also can tell you that just like any victim of an accident or illness – my need for love and support did not go away – instead, it became even more important.

There are several components that I believe link themselves to depression:

Inadequate Nutrition – I believe that the absence of adequate nutrition can be a huge contributor to depression. Good whole food supplements are wonderful but a diet rich in fruits, vegetables and whole grains is not just important to a healthy body – it is also important to healthy emotions.

  1. Health Issues – Physical health that struggles can and usually will affect emotional health. Again, what we eat is so important and so is exercise. Those endorphins that help us feel better when we do not have depression also help us feel better when we do. Chemical imbalance is a common culprit in depression. (Sometimes chemical imbalances can be caused by prescription drugs.)
  2. Lack of Proper Self-care – How we take care of ourselves and the expectations we place on ourselves is huge. I was personally guilty of too often burning the candlestick at both ends. I see many sufferers of depression who are guilty of the same thing. Our bodies are amazing in their ability to adapt and compensate. For those who push the limits relentlessly there often comes a time when their body decides to give them a warning that they need to slow down and take life a little easier. Depression is often that warning.
  3. Negative Self-talk – We all talk to ourselves. We all have self expectations. It is common for those who suffer from depression to have unrealistic expectations of themselves and to be especially hard on and/or demanding of themselves. We all need to be as kind to ourselves as we are to our best friend or sweetheart. It is important that we love ourselves.
  4. Lack of Spirituality – Spirituality or the ability to look to a higher source of power to assist us in life is incredibly important. When we believe that we can only rely upon ourselves or that it is us against the world – just that thought alone can be depressing. I found that spending time each day with inspirational literature and working to build my personal spirituality helped me immensely.
  5. Lack of Faith – The faith I am talking about here includes faith in ourselves, in our fellow man and in our creator. Believing in ourselves and in our ability to change, to improve and to create a meaningful life is incredibly important. Believing that we can heal and that life can improve is critical.

 I remember once having a conversation with a woman regarding my depression. Frustrated with my inability to function in a healthy and normal way, she accused me of choosing to be depressed. I can tell you that no one “chooses” to be depressed. However, I do believe that our lifestyle choices can greatly influence our propensity for depression. I also believe that our lifestyle and attitude choices greatly influence the type of health we will enjoy and how we will age. It would be wonderful if depression could become a thing of the past. In the meantime, I hope we will all do what we can to minimize its likelihood and to help those who are suffering!

Why the Concern About Infant Vaccination? Oblander Chiropractic

Why the Concern About Infant Vaccination? Oblander Chiropractic

I just had to share this article on Infant Vaccinations. The article comes from the Herbal Legacy website and is one of their most recent newsletter postings. In regards to vaccinations, there are numerous voices both pro and con which can make the cutting through the arguments and finding good information very difficult. In addition to this article, please keep in mind that a child’s nervous system is not fully developed until about the age of 24 months. Chiropractors are all about obtaining health by natural means but they are also about doing no harm. Within a few years, I suspect that true unbiased studies will back what chiropractors have supported all along…that vaccines have their place and time but they should not be a part of an infant’s “wellness” care. Please enjoy!:

Sponsored by The School of Natural Healing & Christopher Publications

June 6, 2012
 
Infant Vaccinations  -David Christopher MH

We all want to protect babies from disease! How this is accomplished is the dividing factor. We are all exposed to the modern medicine model, in school, through the media, from relatives, and even from churches. Seldom are the alternative voices heard. Let me first say that I believe exposing a healthy person to small amounts of disease is a good idea, it strengthens and prepares the immune system for possible outbreaks. I do not believe the current medical model does this safely or effectively.

We are born with immunity to many diseases, because of our species, population and individual environments. Diseases that might affect us are negated through passive immunity received through the placenta and then from breast milk. Our own immune system starts to develop after a few months, and then starts developing memory at six months and can stop relying on passive immunity from mother’s milk at weaning “around eighteen months”. This is common knowledge acquired in any anatomy text.
My main concern with vaccines is why do they inject them into babies? There is no immune memory till the child’s immune system develops in the time frame of 6 months to 18 months! No benefit, thousands of casualties. I am personally contacted by many women with children who were perfectly normal until these children received vaccines.
We can safely become immune to many diseases by being healthy and interacting in society. We gain this immunity by exposure to our first line of defense, the mucus lining our skin, especially in orifices. This barrier traps invaders exposing them to phagocyte immune cells which engulf them and then alert T-cells and B-cells which target and destroy all invaders. Then memory cells keep us ready for secondary assaults thus creating immunity. This is a lifetime protection.
Vaccines are injected past our natural defenses, and rarely offer immunity for more than a few years. Even though blood work shows active anti-bodies, it is no guarantee against invasion. As an example, many universities have strict admittance requirements to be fully vaccinated. Even with 100% compliance they have experienced disease epidemics in these “protected populations”, with fully vaccinated individuals, coming down with the disease.
I implore everyone to hear both sides of this issue before ever accepting another vaccination. The best alternative treaties on this subject is “Vaccines: Are They Really Safe and Effective” by Neil Miller. This easy read is a fully documented text and is available at Christopher Publications.

David Christopher is a Master Herbalist and the director of The School of Natural Healing. He also co-hosts the popular radio show “A Healthier You” and is a popular international teacher and lecturer. 

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!