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Nutritional Powerhouses

05/10/2012 12:20:00

There are certain antioxidant-packed "power foods" that boost, protect, and prime us for a longer, healthier life, both externally and internally.

Here are the top 8 foods with powerful anti-aging properties that are built to better our health and appearance while also encouraging longevity.

They should be added to your arsenal of daily health-promoting tools in order to keep you looking and feeling great no matter how many years you've got under your belt.

Leafy greens and cruciferous veggies

We're always hearing natural health experts and nutritionists touting leafy greens - and with good reason. These impressive, nutrition-packed veggies contain folate, calcium and other nutrients that support bone health, protect against cognitive decline and help prevent age-related eye problems (http://chealth.canoe.ca). More significantly, these green veggies boast powerful anticancer properties.
Diets high in cruciferous veggies like broccoli also help reduce the risk of memory loss. Crucifers and leafy greens like kale, Swiss chard, escarole, beet tops and spinach make delicious additions to all kinds of dishes, including stir-fries, salads, stews and soups.

Apricots

This little peach-like fruit may appear fragile but it packs a potent anti-aging punch. The bright orange exterior of apricots comes from carotenoids, powerful antioxidants that help prevent heart disease, reduce bad cholesterol levels and protect against cancer. Our bodies convert the carotenoid beta-carotene into vitamin A, which contributes to healthy eyes, skin, hair, gums and glands.
Years of research has proven that apricots possess the highest levels and widest variety of carotenoids of any other food. They are also excellent at regenerating body fluids, detoxifying the body and quenching thirst (http://blog.everythingantiaging.com).

Berries

Scientists have found that berries have some of the highest antioxidant levels of any fruits (measured as ORAC). Kale and spinach are the only vegetables with ORAC values as high as fresh berries (http://berryhealth.fst.oregonstate.edu). Fresh berries are also chock full of phytochemicals and color pigments called anthocyanins that have been associated with a lower risk of certain cancers, urinary tract health, memory function and healthy aging. Berries are great sources of quercetin, a flavonol that works as both an anti-carcinogen and an antioxidant, protecting against cancer and heart disease. The anti-inflammatory properties of berries is thought to slow down the loss of mental function that is often associated with aging. Researchers report that blueberries might even help slow down the cognitive deterioration that comes with Alzheimer's disease. For an extensive list of scientific studies that document the anti-aging properties of berries, visit this site: http://berryhealth.fst.oregonstate.edu

Olive oil

Italians are known for their long lifespan and ability to age gracefully, and this should come with no surprise considering that olive oil is a huge staple in their Mediterranean diet. Olive oil is packed with the best health-forming fats available in the form of omega-3 fatty acids. These necessary fats not only help to keep you lean and heart-healthy by reducing inflammation, they also lower cholesterol and improve skin circulation and digestion. All of these factors lead to a healthier body and a longer life.

Wild Alaskan salmon

The huge antioxidant boost you'll get from wild salmon will get your skin glowing faster than almost any other type of fish. Wild salmon's pink hue comes from a diet of nutrient-rich krill; this offers a healthy dose of the beneficial pigment astaxanthin, which has notable anti-inflammatory properties. Another antioxidant in salmon, the mineral selenium, protects healthy skin cells by fighting off free radicals. It also helps the thyroid function properly, which keeps both your weight and overall health in check.

Tomatoes

Eating tomatoes may help protect your skin, according to German researchers (http://alternativeremedies.boomja.com/index.php?ITEM=115590). Volunteers swallowed a daily shot of tomato paste mixed with extra virgin olive oil or just plain olive oil for 10 weeks. After daily exposure to UV light, the tomato group had 40 percent less sunburn than those who consumed only olive oil. The magic ingredient in tomatoes is lycopene, which protects skin from the oxidation that results from sun damage and leads to wrinkles. Drizzling tomatoes with a little healthy fat like olive oil helps you better absorb the lycopene.

Raw almonds

Almonds are packed with hard-to-get vitamin E, and just one small handful offers half your daily dose. Raw almonds are the healthiest form of this nut, delivering a higher nutritional content in a pure, unprocessed form.
When researchers from several leading medical schools looked at the impact of different vitamins and minerals on speed, coordination, and balance in people over age 65, the only one that made a difference was vitamin E. Volunteers with the weakest physical performance had the lowest levels of E, whereas more agile participants had adequate amounts of the vitamin in their system. This power vitamin keeps us coordinated by neutralizing free radicals in both our muscles and nervous system.

Avocado

Brimming with the highest quality omega 3s, avocado is one of the most alkalizing foods available. Avocados are also very high in vitamin E, which is essential for glowing skin, shining hair and keeping wrinkles off your face. Have a raw avocado salad or cover some fresh avocado with lemon and sea salt for a nutritious snack.
Learn more: http://www.naturalnews.com/035806_anti-aging_foods_longevity.html#ixzz1uU4odwCx

7 Simple Steps to Better Health

02/13/2012 09:52:00

1) Think Positive

To be healthy…think healthy. Your mind gives you control to think anything you want. If you want to be healthy, think healthy thoughts. “I feel great today!”

2) Drink Water

Drink more water! This is the most important and easiest step you can do to improve your overall health. One medical doctor wrote a book consisting of 180 pages on the benefits of water…180 pages! Since your body is about 70% water, you need to constantly replenish your cells, tissues, and organs with more water.

3) Walk

Motion is life! I am not talking about coming to the gym and walking on a treadmill three times a week for 20 minutes. Take the steps or park farther away, any chance you can get...walk, walk, walk. Studies show for every hour you walk, you can add an hour to your life.

4) Breathe

Breathe; take in oxygen-rich air from the environment to maintain life. While you breathe, you are alive; it is your main source of energy. Concentrate on taking the world into you with each breath!

5) Laugh

He/She who laughs, lasts. Laughter is the best medicine. There must be something to these sayings or they would not have been around so long. Laughter increases your endorphins; your bodies natural painkillers, so go ahead and laugh out loud. “Did you hear the one about…?”

6) Meditate

Five minutes a day, before you get dresses, sit on your bed, or chair and think about…nothing. You will have the rest of your day to worry. But for these five minutes push out any thoughts that come in your head, silence your mind. This step alone can make all the difference in your day.

7) Sleep

The final step…sleep. You just completed a great day, now you must rejuvenate your body and mind, in order to take on another wonderful day tomorrow. On the seventh step we shall rest! The best position is on your side with your neck supported and a pillow between your knees. Shoot for eight hours. Sleep tight and don’t let the bedbugs bite.

Provided by Dr. Craig Shapiro. Share these simple steps with someone you care about and introduce them to the office.

Sugar, BAD!

01/21/2012 09:43:00

Here are ten reasons to avoid refined (white) sugar:

1. Sugar contributes to tooth decay because it decreases the effectiveness of a particular type of white blood cell that “eats” harmful bacteria.

2. Sugar causes the body to release more adrenalin, which may explain hyperactivity in young children.

3. Calcium loss in urine occurs when a person consumes a soft drink containing sugar.

4. Ingesting sugar makes the pancreas work harder to produce insulin. Diabetes results when the overworked pancreas can no longer eliminate sugar from the blood stream.

5. Bleached with chlorine, when white refined sugar is exposed to certain organic compounds it converts to dioxin, which is a lethal compound.

6. Sugar can hinder weight loss because high insulin levels (see number 4 above) cause the body to retain any excess carbohydrates as fat.

7. Sugar increases the likelihood of chronic fatigue.

8. Sugar increases mood swings, irritability and anxiety.

9. Sugar compromises the immune system because it lowers the efficiency of white blood cells for a minimum of five hours after ingesting the sugar.

10. Eating sugar can decrease helpful high-density cholesterol (HDLs) and result in an increase in harmful cholesterol (LDLs).

43 Simple Ways To Simplify Your Life

01/11/2012 21:51:00

1. Turn off your cell phone.

2. Process email only twice a day.

3. Go to bed early.

4. Get rid of (or at least reduce) commitments that you do out of obligation.

5. Create a weekly meal plan.

6. Automate your finances.

7. Purge as much unneeded clutter as possible.

8. Keep your paper shredder on top of your recycling bin.

9. Add items you want to a wish list as you think of them.

10. Get a label maker or write labels out by hand.

11. Set your clothes out for the next day the night before.

12. Make your lunch for the next day the night before.

13. Make time to catch up with an old friend.

14. Just say no.

15. Ask for experiences not things for your birthday and Christmas this year.

16. Tell the truth.

17. Keep your list of addresses and phone numbers up to date.

18. Consolidate debt.

19. Create an organizing system that works for you.

20. Keep a bag for garbage in your car.

21. Carry a notebook and pen with you where ever you go.

22. Unsubscribe from emails, newsletters or RSS feeds that don’t provide value anymore.

23. Apologize immediately when you realize you’ve done wrong.

24. Enjoy the present moment as much as you can.

25. Take time to really see the little things in life.

26. Reduce the amount of TV you watch.

27. Get outside.

28. Create morning, daytime, and evening routines.

29. Ask for help.

30. Do things at home as much as possible (eat, date nights, entertain etc.).

31. Don’t get caught up in other people’s drama.

32. Let go of the self-imposed need to be perfect.

33. Focus on a simple, but healthy, eating plan.

34. Share responsibilities.

35. Reduce your wardrobe to a few versatile items.

36. Be positive.

37. Start a gratitude journal.

38. Finish old tasks before taking on new ones.

39. For every new item that enters your home set two free.

40. Want what you have, not what you don’t.

41. Revisit what you carry with you in your purse or wallet.

42. Focus on one thing at a time.

43. Store new garbage bags at the bottom of your garbage can.

What’s the best treatment for neck pain?

01/05/2012 00:01:00

Seeing a chiropractor or engaging in light exercise relieves neck pain more effectively than relying on pain medication, new research shows.

The new study is one of the few head-to-head comparisons of various treatments for neck pain, a problem that affects three quarters of Americans at some point in their lives but has no proven, first-line treatment. While many people seek out spinal manipulation by chiropractors, the evidence supporting its usefulness has been limited at best.

But the new research, published in The Annals of Internal Medicine, found that chiropractic care or simple exercises done at home were better at reducing pain than taking medications like aspirin, ibuprofen or narcotics.

“These changes were diminished over time, but they were still present,” said Dr. Gert Bronfort, an author of the study and research professor at Northwestern Health Sciences University in Minnesota. “Even a year later, there were differences between the spinal manipulation and medication groups.”

Moderate and acute neck pain is one of the most frequent reasons for trips to primary care doctors, prompting millions of visits every year. For patients, it can be a difficult problem to navigate. In some cases the pain and stiffness crop up without explanation, and treatment options are varied. Physical therapy, pain medication and spinal manipulation are popular options, but Dr. Bronfort was inspired to carry out an analysis because so little research exists.

“There was a void in the scientific literature in terms of what the most helpful treatments are,” he said.

To find out, Dr. Bronfort and his colleagues recruited a large group of adults with neck pain that had no known specific cause. The subjects, 272 in all, were mostly recruited from a large HMO and through advertisements. The researchers then split them into three groups and followed them for about three months.

One group was assigned to visit a chiropractor for roughly 20-minute sessions throughout the course of the study, making an average of 15 visits. A second group was assigned to take common pain relievers like acetaminophen and — in some cases, at the discretion of a doctor — stronger drugs like narcotics and muscle relaxants. The third group met on two occasions with physical therapists who gave them instructions on simple, gentle exercises for the neck that they could do at home. They were encouraged to do 5 to 10 repetitions of each exercise up to eight times a day. (A demonstration of the exercises can be found at www.annals.org).

After 12 weeks, the people in the non-medication groups did significantly better than those taking the drugs. About 57 percent of those who met with chiropractors and 48 percent who did the exercises reported at least a 75 percent reduction in pain, compared to 33 percent of the people in the medication group.A year later, when the researchers checked back in, 53 percent of the subjects who had received spinal manipulation still reported at least a 75 percent reduction in pain, similar to the exercise group.

That compared to just a 38 percent pain reduction among those who had been taking medication.

Dr. Bronfort said it was a “big surprise” to see that the home exercises were about as effective as the chiropractic sessions. “We hadn’t expected that they would be that close,” he said. “But I guess that’s good news for patients.”

In addition to their limited pain relief, the medications had at least one other downside: people kept taking them. “The people in the medication group kept on using a higher amount of medication more frequently throughout the follow-up period, up to a year later,” Dr. Bronfort said. “If you’re taking medication over a long time, then we’re running into more systemic side effects like gastrointestinal problems.”

He also expressed concern that those on medications were not as empowered or active in their own care as those in the other groups. “We think it’s important that patients are enabled to deal with as much control over their own condition as possible,” he said. “This study shows that they can play a large role in their own care.”

20 Tips for a Positive New Year

01/02/2012 22:28:00

20 Tips for a Positive New Year(Updated for 2012)

1. Stay Positive. You can listen to the cynics and doubters and believe that success is impossible or you can trust that with faith and an optimistic attitude all things are possible.

2. Take a morning walk of gratitude. I call it a "Thank You Walk." It will create a fertile mind ready for success.

3. Eat breakfast like a king, lunch like a prince and dinner like a college kid with a maxed out charge card.

4. Zoom Focus. Each day when you wake up in the morning ask: "What are the three most important things I need to do today that will help me create the success I desire?" Then tune out all the distractions and focus on these actions.

5. Instead of being disappointed about where you are, think optimistically about where you are going.

6. Remember that adversity is not a dead-end but a detour to a better outcome.

7. Don't chase success. Instead decide to make a difference and success will find you.

8. Get more sleep. You can't replace sleep with a double latte.

9. Don't waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.

10. Mentor someone and be mentored by someone.

11. Live with the 3 E's. Energy, Enthusiasm, Empathy.

12. Remember there's no substitute for hard work.

13. Believe that everything happens for a reason and expect good things to come out of challenging experiences.

14. Implement the No Complaining Rule. Remember that complaining is like vomiting. Afterwards you feel better but everyone around you feels sick.

15. Read more books than you did in 2011. I happen to know of a few good ones. :)

16. Don't seek happiness. Instead decide to live with passion and purpose and happiness will find you. www.Seed11.com

17. Focus on "Get to" vs "Have to." Each day focus on what you get to do, not what you have to do. Life is a gift not an obligation.

18. Each night before you go to bed complete the following statements: I am thankful for __________. Today I accomplished____________.

19. Smile and laugh more. They are natural anti-depressants.

20. Enjoy the ride. You only have one ride through life so make the most of it and enjoy it.

Chiropractic Care Contributes to Optimal Performance of Baseball World Series Champions 2011 St. Louis Cardinals and 2010 San Francisco Giants

12/23/2011 16:56:00

CARMICHAEL, Calif.--(BUSINESS WIRE)--As the St. Louis Cardinals celebrate their 11 World Series title and the San Francisco Giants relive their 2010 championship, the Foundation for Chiropractic Progress points to the role of chiropractic care in promoting faster recoveries, reduced risk of injury and enhanced on-field performance. Chiropractic team doctors Ralph Filson, D.C. of the Cardinals, and Michael Gazdar, D.C. of the San Francisco Giants, explain that regular chiropractic care provides baseball players with proper spinal function and balance to reduce the risk of spine-related injuries, enhance recovery time and improve overall performance. “I am proud to have provided chiropractic care to the Cardinals for so many years, and gratified that chiropractic has contributed to the players’ optimal performance during every game. We are all excited about bringing home the 2011 World Series title.” Dr. Filson, who began providing care to the players in 1990 through its then manager, Joe Torre, Major League Baseball (MLB) legend, says, “Chiropractic care is always available for players of the Cardinals and the visiting team, it is utilized by many. With chiropractic care, players report that they feel better and have better endurance. Body mechanics are significantly improved, enabling better pitching, hitting and throwing.” Jason Motte, relief pitcher for the St. Louis Cardinals, shares, "I had issues with my shoulder and arm for a long time. I started seeing Dr. Filson this year. Since then, I have not had any arm problems. The whole team appreciates him and the work he did throughout the season. I know while being under Dr. Filson's care, I was able to feel 100 percent while on the mound.” In 2006, Dr. Filson was awarded a World Series ring for his role with the Cardinals, and was proud to play a similar role in the 2011 championship. He also treated David Eckstein, Most Valuable Player on the Cardinals 2006 World Series Team, citing the importance of chiropractic care in helping players to achieve optimal performance: “I am proud to have provided chiropractic care to the Cardinals for so many years, and gratified that chiropractic has contributed to the players’ optimal performance during every game. We are all excited about bringing home the 2011 World Series title.” According to Dr. Gazdar, who began working with the San Francisco Giants in 2008,and was seen by millions celebrating at the pitcher’s mound with the players following the game-ending play that resulted in the Giants World Series title, “Chiropractic care was a significant factor in the San Francisco Giants 2010 victory. One of the Giants’ pitchers relied upon chiropractic adjustments for all of his pitching starts, and virtually every player benefitted from chiropractic services.” Both doctors express their enthusiasm for the inclusion of chiropractic care for virtually every team participating in professional sports, including golf, football, hockey, basketball and baseball.

Are You Becoming a Boiled Frog

12/22/2011 12:37:00

This article is written by my friend, Dr. Kevin Donka:

There is a famous experiment that was performed over and over again in Jr. High schools up until the mid 1970's. In fact, many people in our practice may have participated in it themselves! It was called "The Boiled Frog" experiment. This is how the experiment went. First, a frog was dropped into a pot of boiling water. This was such a drastic change in temperature for the frog that he jumped out immediately. Then, the same frog was placed into a pot of slightly warm water. Next, a burner was turned on under the pot. In this part of the experiment, the frog stayed put. Even as the temperature of the water got hotter and hotter, he didn't move. The rising temperature didn't seem to bother it in the least. As the water temperature approached the boiling point, the frog seemed to sense that something was wrong, but it still didn't move. Finally, as the water boiled, the frog died. I know this is an incredibly cruel thing to do to a frog, and that's probably why they don't do that experiment in schools anymore. Still, there is a very interesting and valuable lesson we can take away from it. You see, being cold blooded, the frog's body compensated for the rising temperature of the water. But, these changes happened slowly enough that the frog was virtually unaware that they were even occurring. When it finally got to the point where the frog's body was trying to warn it that something was wrong, it was too late for it to act, and it died. So you're saying, How does this relate to me? After all, the title of this article is Are You Becoming a Boiled Frog? Well, we are all exposed to destructive forces in the form of physical, chemical and emotional stresses every day. If these stresses are beyond our ability to adapt, they overwhelm our nerve systems. Since our nerve systems control every function in our bodies, we end up with dysfunction to some degree in many different areas. As the dysfunction continues, destructive changes occur in these same cells, tissues and organs slowly over time. They occur so slowly, in fact, that we might not notice that they are even occurring! In other words, we are just like boiling frogs! The good news is that we all have within us an innate wisdom or "Intelligence" that can help us adapt to all the stresses we encounter. But, it does much more than that! It also helps us heal any damage that has been occurring over time. And, best of all, when this Life Force is allowed to flow freely between your brain and all the cells of your body, you will have the opportunity to continue to grow and unfold into whatever you were ultimately meant to be in your life! The key here is that you must have a fully functioning spine that allows a clear neurological connection between your brain and all the parts of your body in order for that Intelligence to flow. Make sure you and your family is getting checked by your chiropractor on a regular basis, and you can be sure that nobody in your family is becoming a boiled frog!

"What position do you sleep in?"

12/16/2011 22:41:00

While your pillow and mattress are important, in order to get the rest you need and minimize pain and discomfort, it is the position you sleep in that is the most important. One of the first questions I ask a new patient is, “What position do you sleep in?” Many say, “I don’t know.” Or, “All over the place.” I understand your body can assume some strange positions when you are asleep. I also understand for many it may be hard to change the way you sleep, but it can be done. If you toss and turn, wake up with neck or back discomfort or get frequent headaches (very common in “stomach sleepers”), I encourage you to evaluate your sleep position and modify, if necessary.

To give you the best chance to sleep easier, wake up feeling rested and pain free, the best position (at least to start) is to lie on your back with a pillow under your neck, giving it support and another pillow under your knees so they are slightly, comfortably bent. In this position, your body is under the least stress and the natural curves in your spine are being properly supported. If you are unable to stay in this position for an entire night, the next best position is on your side. In this position, a pillow needs to be under your neck keeping it level with the rest of your spine. Place another pillow between your knees, keeping your legs even, hip-width apart taking stress off your lower back muscles. The worst position is sleeping on your stomach. This puts the neck into extreme rotation, straining the neck muscles and putting stress on the spine, as it does not honor the natural curves. Since you spend about one-third of your life sleeping, doesn’t it make sense to evaluate the position you’re in? Sleep tight and don’t let the bedbugs bite

If you have any questions about sleep position/pillows/mattresses or lower back pain upon waking give me a call (215) 627-1610