Thursday, March 22, 2012

Spring Break!!!

Healthy Snacks Your Kids (and You) Will Love

Snacks are just as important as meals. I like to refer to them as mini meals. Snacks fill in nutritional gaps by adding extra calories from protein, carbs, and fats and can be packed with vitamins and minerals. I recommend keeping snacks scheduled, just like meals, so your kids can expect to be fed at certain times. This will limit grazing and keep bellies satisfied.
When planning snack foods, a good rule of thumb is to include a grain or fruit/veggie with a protein or healthy fat. This combination will keep your kid's blood sugar stable and keep them satisfied until their next meal. Aim for a balanced snack with three different food groups. Also, a little pre-planning can go a long way. Try planning your snacks like you would plan your dinners.

Fruits and Vegetables

1. Ants on a Log: Celery with peanut butter and raisins. This classic has it all, fruit, veggie, protein, and fat.

2. Sweet Potato Fries and Yogurt or Ranch Dip: Baked sweet potatoes are high in Vitamin A and Beta- Carotene and are fun to dip.

3. Kale Chips: Baked kale with a little tamari makes eating greens fun and delicious. Pair these with some crackers and cheese for a balanced snack.

4. Guacamole Dip: This tangy green dip is easy for kids to help make and tastes great with veggies, tortillas, or tortilla chips.
5. Fruit Salad: Try using cookie cutters to create fun shapes. Also, using low-fat yogurt as a fruit dip adds extra calcium and protein.

Protein

6. Egg and Tuna Salad: High in protein and omega-3s. Eat in a pita with veggies or on whole wheat crackers.
Cheese and Crackers: String cheese or cut up cubes are a great source of calcium. Pair this snack with 100% fruit juice to be more complete.

7. Tofu: Tofu can be marinated with a variety of flavors and cubed for a tasty protein alternative to meat. Add to a sandwich or salad for a twist.

8. Diced Chicken: Cook extra meat at dinner to cube for snacks. Add to a tortilla with cheese for a quick and easy protein packed snack.
9. Nut Butter and Fruit: Pair peanut, almond, or cashew butter with sliced fruit. This snack has healthy fat and protein along with extra vitamins from fruit.
10. Bean Dip and Whole Wheat Tortilla Wedges: Loads of fiber and protein; also delicious in a wrap with cheese.
11. Low-Fat Cottage Cheese and Whole Wheat Crackers: High in protein and calcium, cottage cheese is easy for kids to help themselves.

On -The -Go

12. Nuts or Tail Mix: Try making your own with a mix of nuts, dried fruit, coconut, and sugar-free granola.
13. Oatmeal to Go: These low- sugar treats are great to make on a Sunday or activity-free evening.
14. Pita Bread Sandwich with Cream Cheese and Carrots: I like to grate carrots and add them to the inside of the pita with cream cheese spread. They add a bit of sweetness and a punch of Vitamin A.

Healthy Treats

Snack time does not always have to include fruits and veggies. Occasionally, give your kids a sweet treat like cookies with milk. You can always add extra fruit, raisins, and nuts to cookies for a healthy kick. Check out my article on managing sweets.
15. Muffins: Kids love to help bake. Make your own muffins with extra fruit and nuts and you can reduce fat by using applesauce. Pair a muffin with low-fat milk for extra calcium.
16. Homemade Popsicles: I like to make smoothies and freeze them in popsicle molds for a fast frozen treat
17. Rice Pudding: Especially home-made with fresh fruit for extra vitamins.
18. Carrot Cupcakes: The carrots make these sweet treat more wholesome. You can also add raisins or nuts for a more nutritious snack.

Tuesday, March 13, 2012

Stress and Back Pain

Stress and Back Pain: The Link

Stress is a part of life, and so is back pain. Ironically, stress is a leading cause of episodic back pain. Your body experiences a cascade of physiological responses during chronic stress setting the stage for injury.

The human body is genetically programmed to respond to stressful situations by stimulation in a survival part of your brain known as the limbic system. Otherwise known as the reptilian or primal brain, it is responsible for the emotional "flight or fight" (run or stand and fight) response to negative stimuli. Your brain response functions the same in stressful situations regardless of the source and extent of the threatening stimuli. The limbic brain does not recognize differences between types and degrees of stress. It simply reacts. Your body releases hormones (chemical messengers) which cause a physical reaction to stress; shortness of breath, sweating, increased heart rate, muscle tension, tightness or stiffness in joints, etc., in preparation for survival reaction. So whether you are about to be chased by a rabid dog, cut off in traffic, or had a tough day at work the same response occurs. The same negative physical impact also occurs on the body. There are several different types of stress and learning how to control them can make all the difference. You have physical stress (lack of exercise, illness, sleep habits, etc), mental stress (how you deal emotionally with life) and chemical stress (nutritional and environmental).

Stress and Back Pain

Stress alters breathing patterns by causing you to breathe more from the chest/lungs than the diaphragm. This altered pattern increases tension in the neck and upper back leading to poor posture, muscle tightness and headaches. The diaphragm is a dome shaped muscle that sits in the lower part of the ribcage underneath the lungs. Optimal breathing patterns should occur from the diaphragm first, followed by the lungs. Most often people have dysfunctional patterns where this sequence is reversed. Breathing is the foundation for relaxation. Learn to control your breathing and you will have discovered a secret weapon of relaxation and stress reduction. To check your breathing pattern lie on your back with knees bent. Close your eyes and place one hand on your abdomen and the other on your chest. Take a deep breath in through your nose. The lower hand should move first and the upper hand second. If the upper hand moves first you have an altered breathing pattern. Luckily it is fairly easy to learn how to breathe again properly. In our quick tip help guide below you will learn how to restore normal breathing patterns.
Stress increases tension in the body 24/7. It is like flipping the light switch on for self- protection, muscle tension and tightness. Think about how stiff and tight you feel when walking across ice. Your body tenses up in anticipation of falling and is trying to protect you from injury. Imagine how your muscles would feel if you were in this constant state of tension for weeks at a time. It would not feel good! That is what chronic stress is doing. Stress increases production of specific hormones known as cortisol and adrenaline located in the adrenal glands. These are two small glands that rest on top of the kidneys, one on either side. Cortisol is nicknamed the "stress hormone" and it can cause many negative reactions in the body if it is unbalanced. Chronically elevated levels of cortisol and adrenaline will cause increased inflammation in the body. In essence, your own body begins to turn on itself.
So what are some simple and effective tips you can start doing today to help alleviate stress? Below are suggestions for helping physical, mental and environmental stress in your life.
Nutrition: Eat healthy and eat often to control blood sugar levels. When you wait long periods between meals, you have a spike of a hormone known as insulin. This hormone controls how fast sugar enters your bloodstream after eating. Big surges in insulin occur when you wait too long between meals which may increase stress on your body chemistry. You can get cravings and mood swings. Eating only three meals a day is insufficient in keeping this delicate balance of hormones in check. It is recommended to eat three meals a day, mixed in with 2-3 healthy snacks. You will notice a renewed sense of energy and vitality with regular feedings.
Mental: Take some "me" time every morning before you start the day. Use this time to reflect on yesterday and plan out today's events. With the craziness of non-stop information overload in today's society it's more important than ever to take quiet moments. Set your alarm 15-minutes early and wake up to silence. Do not turn on the television or open the newspaper. You may find that problems which have plagued you suddenly become more manageable and put into perspective. When was the last time you sat in a room without white noise all around? Try it and see what happens.
Physical: Learning how to breathe with your diaphragm takes some practice, but in time it will become second nature. Practice the following technique on a daily basis for 3-5minutes. Lie on your back, putting a pillow support under your knees to relax your lower back. Place one hand on your abdomen and the other on your chest. Slowly inhale through your nose and make sure the only hand to move is the one on your abdomen. Try to keep the hand on your chest as still as possible. Exhale through pursed lips and repeat. You may become temporarily lightheaded after your first few, but this is a normal response to the increase in oxygen uptake by the body. Do this before bed time and you will have a more restful sleep leading increased recovery and regeneration.
You do have power over your body. Simple changes in your life to help reduce stress can have a profound impact on your health. Take back control of your life from pain. Empower yourself to feel good again mentally and physically. Start with the simple strategies above and when you feel the positive difference you will want more for yourself.
To decrease the stress in your life, talk to your chiropractor about your concerns.

Tuesday, March 6, 2012

Fighting Inflammation Naturally with Esterified Oils

Fighting inflammation Naturally With Esterified Oils

Inflammation is a core pathology affecting everything from heart disease to cancer. Even the process of aging is greatly influenced by inflammation. And of course, most if not all pain is either made worse or in many cases is a direct result of inflammation.
The question is, what can be done to reduce inflammation in a safe and natural manner in order to enhance chiropractic care? The good news is that there is a new evidence based solution supported by outstanding clinical trial results. Researchers have discovered that esterified fatty acids or oils influence several pathways of the inflammatory cascade. Please note that esterified fatty acids/oils are not the same thing as essential fatty acids or oils. Essential oils (omega-3 and omega-6) are "essential" by definition, as our body does not manufacture them. Esterified oils do not replace the need for omega-3 oils. Both omega-3 and esterified oils limit inflammation; however, clinical trials have shown esterified oils to be particularly potent.
Radio tagging of esterified oils has shown a very high concentration in white blood cell membranes.¹ With white blood cells (WBCs) being the mediators of inflammation, the high concentration of esterified oils in WBC membranes may explain why esterified oils have demonstrated such pronounced anti-inflammatory effects.
Esterified Oils vs. Glucosamine for Joint Health
The Cochrane Collaboration is an international, not-for-profit, independent organization that produces and disseminates systematic reviews of health care interventions. According to a February 2005 review of 20 studies involving 2,570 patients,² glucosamine failed to show benefit in pain and WOMAC function. In fact, only a specific brand of glucosamine appeared to have any benefit over placebo.
As reported in this publication several years ago,³ the GAIT or Glucosamine/Chondroitin Arthritis Intervention Trial, conducted by the National Institutes for Health, is the largest and most rigorous U.S. trial of glucosamine ever done with 1,583 patients. In GAIT, participants were randomly assigned to one of 10 treatment groups: 2 glucosamine alone, 2 chondroitin alone, 2 glucosamine and chondroitin in combination, 2 celecoxib, or 2 placebo. Five of the six glucosamine and/or chondroitin treatment groups failed to show a benefit in pain. Only the sixth group (one of the two glucosamine and chondroitin groups), which only had 72 patients representing less than 5 percent of the participants, showed a benefit in pain reduction after six months.
Patients were given the option to continue for two years to assess joint spacing. Again, there was no benefit over placebo. Ironically, the combination of glucosamine and chondroitin had slightly more cartilage loss than placebo; certainly not a benefit!
On the other hand, also as referred to previously in this publication, two clinical trials using esterified oils to treat osteoarthritis have been published in the Journal of Rheumatology,^4-5 one using esterified oils as an oral capsule and one using the oils as a topical cream. In the topical cream trial, patients improved after as little as 30 minutes and after a month of daily application.
Esterified Oils for Tissue Restoration
Non steroidal anti-inflammatories are the most common approach used to treat osteoarthritis. A concern about NSAIDs, besides the typical side effects (kidney and stomach problems, etc.) is that if used regularly, they inhibit healing. For example a non-steroidal anti-inflammatory will usually reduce knee pain for several hours; however, the time it takes for the knee to heal will be extended slightly due to NSAID use.
Ground-breaking research on esterified oils was published in 2009 in the Journal of Periodontology.⁶ Previous research had shown that esterified oils were effective, which is a major advancement because there really are very few, if any, options to treat periodontal disease. The new research, however, had a remarkable twist: connective and osseous tissue was restored!
The research showed that the bone density of the teeth was increased, osteoblast or bone-building cell activity was increased, osteoclast or bone-breaking cell activity was decreased, and the pocket depth between the gums and the teeth was reduced.
Basically, these findings change everything, as tissue regeneration is now a legitimate possibility. For chiropractic, the implication of this research is that our use of natural anti-inflammatories need not inhibit tissue regeneration and the innate ability of the body to heal itself.
Research on Safety
To assess safety, esterified oils were fed to animals at 1,300 times the regular dose.⁷ Basically they couldn't stuff any more in. That's the equivalent of a person taking 3,900 capsules per day (three per day x 1,300). Chances are we would be full, too. But even at this enormous dose, scientists did not detect any pathology.
At a time when chiropractic medicine is being highly scrutinized, it is important to know that we are using evidence-based solutions whenever available to complement our care. Research is demonstrating the value of esterified fatty acids and oils for treating inflammation and thus conditions in which inflammation is a hallmark symptom.

Performance Chiropractic