My Blog Posts

Welcome to my blog! You’ll find everything from my personal opinion on various topics to re-posted articles and research that I think my patients and followers should know.

Chia Seed Power!

Posted by on August 14, 2014 in Blog | 0 comments

Chia Seed Power!

As I was eating my usual chia seed and blueberries with coconut milk “cereal” for breakfast this morning, I came across this awesome article clearly articulating the benefits of this power seed!  Whether you prefer the more jam-like consistency or something crunchier, this protein-packed seed can offer a diversity of options for meal enlightenment.

4 Healthy Reasons to Eat Chia Seeds (Plus, Peaches & Cream Chia Seed Pudding Recipe!)

By Jennifer Pantin

Remember those amazing ch-ch-ch-chia ads back in the 80’s? We all loved those commercials, and the amazing sprouting heads! Who knew they were really selling a nutritional powerhouse? When you factor in how many uses they have in every day cooking you’ll want to make sure your pantry is always stocked with chia seeds.

First, let’s talk benefits! Chia seeds are loaded with good-for-you nutrients, like…

Fiber Just one ounce of chia seeds has 11 grams of fiber! That’s almost a third of the recommended daily intake of fiber in one small serving. Tossing chia seeds onto a snack is an easy way to help make sure you’re maintaining your digestive health.

Omega 3 Fatty Acids Omega 3 fatty acids are important for brain health and help to reduce your risk for heart disease. A one-ounce serving of chia boasts 5 grams of Omega 3. That’s definitely a good thing, since our bodies can’t produce these fatty acids and we have to find it in outside sources. (Note: Be sure to watch your intake as eating more than 3 grams of Omega 3 per day, every day can have negative repercussions on your health.)

Calcium One serving of chia seeds has almost 18% of your recommended daily intake of calcium. Whether you are going dairy-free and looking for alternative calcium sources, or just concerned about osteoporosis, chia can definitely help up your intake.

Protein A great source of cholesterol-free protein, one ounce of chia seeds has about 4 grams of protein. That’s almost 10 percent of the recommended daily intake!

Now that you’re on board with eating them, here are three fun ways you can bring chia seeds into your diet.

Egg Replacer Want to make baked goods without eggs?Chia seeds make it super simple. Simply mix 1 tablespoon of chia seeds with 3 tablespoons of water and let it sit for about 10 minutes. The result? A gelatinous mixture that works just as well as an egg.

Jams When I’m in the mood for homemade jam, but don’t want to deal with the mess of the old-fashioned canning process, I purée whatever fruit I have handy in my mini food processor and add some chia seeds. After chilling for a bit I have instant jam! It’s fresh, delicious, and preservative-free!

Pudding Store bought pudding can taste chemically taste, and homemade pudding is time consuming to make. My quick (and healthy!) fix: Chia seed pudding! I simply mix together chia seeds, soy milk or light coconut milk, some fruit, and a little agave nectar for a delicious dessert or breakfast!

Although I start most mornings by drinking a green smoothie, lately I’ve been mixing it up with this Peaches and Cream Chia Seed Pudding for breakfast. The fruit satisfies my sweet tooth, the fiber and protein keep me full until lunch, and it’s low calorie, too! It’s a great way to start your day.

The importance of breathing

Posted by on June 19, 2014 in Blog | 0 comments

The importance of breathing

“The impact of breathing”

By Debra Ross

debra@bodydesigns.org

 

“Breath literally impacts every cell in your body. Each cell, whether it is from your brain, muscle, blood, or any other body system, depends on breath for survival. Why? Because the oxygen derived from breath inhalation provides the energy that each cell needs for life maintenance, growth, and repair. The cell then rids itself of its toxic waste in the form of carbon dioxide, which is ultimately exhaled through breath. The rhythmic cycle of inhalation and exhalation governs this vital life balance of oxygen and carbon dioxide exchange.

Breath does this and so much more! The mechanics of breath can help you improve mental, emotional and physical health. Breath has a direct influence on how the body functions.

You can actively “turn off” your stress response and achieve relaxation.

The autonomic nervous system (ANS) controls about 90% of your automatic functions, including the stress response. This system has two branches that interact to maintain homeostasis: the sympathetic (commonly referred to as the “fight or flight” response) and parasympathetic (commonly referred to as the relaxation response). When under stress, the fight or flight response is activated and you tend to breathe in a shallow, rapid, sporadic manner. By consciously breathing in a slow, diaphragmatic, and rhythmic way, the autonomic nervous system can be manipulated into activating its relaxation response and diminishing the stress you feel. The result is that you can actively “turn off” your stress response and achieve relaxation.

About 90% of all the body’s energy is created by oxygen. At the cellular level, oxygen reacts with glucose (the end product of fats, starch, and sugar in the body) and produces energy, water, and carbon dioxide. The energy is stored in the body as adenosine triphosphate (ATP). ATP is the fuel that the body uses for the thousands of functions performed within each body system. It is needed to digest food, process mental information, pump our hearts, fight bacteria, heal tissue, and remove toxins. Basically, everything that is needed to keep us well. Breathing in a slow, diaphragmatic, and rhythmic manner has the power to enhance your body’s oxygenation, thus creating more energy, and improving the way you feel.”

 

In my own research on respiratory work I reviewed an article that discussed the benefits for scoliosis patients.  Scoliosis can severely affect lung capacity and therefore the individual’s ability to engage in various activities and thereby severely affect quality of life.  Training in management and building of breath control and diaphragmatic strength can qualitatively and quantitatively change the effects of scoliosis.

Here is my review of the article:

A Spanish study evaluated the effectiveness of respiratory retraining in young AIS patients.  Scoliosis patients have insufficient respiratory capabilities due to secondary hypercapnia.  The patients participated in five, sixty minute breathing therapy sessions with a respiratory specialist with an in-home follow-up for the next six months.  Outcome measures were the subjects absolute forced vital capacity, forced expiratory volume, FEV1%/FEV1.  Lung function was evaluated before the intervention and at the end stage of rehabilitation in the homes.  After treatment, only 4% had poor respiratory effort and 88% were asymptomatic (no longer experiencing dyspnea).  Overall they found improved lung function, decreased respiratory symptoms, and increased tolerance in children at risk for pulmonary restriction.

Idiopathic scoliosis was present in 52% of patients, with right dorsal curvature in 72%. Cobb angle average was 50.6° ± 29.7°. Most importantly, we found a negative correlation between this angle on left curvature and lung function. Initially, the main respiratory symptoms were dyspnea with poor effort tolerance in 52%. After treatment, 88% of patients were asymptomatic and only 4% presented poor effort tolerance. Oxygen saturation and forced vital capacity percentage had a significant increment after the program.

25 patients aged 6-18, 50% of which had AIS, 70% with right curve, average Cobb angle of 50 degrees +/- 30 degrees (scoliotic curves ranged from 20-80 degrees).  Respiratory symptoms were dyspnea and poor effort tolerance in 50% of the subjects.  After treatment, 88% were asymptomatic and only 4% still had poor effort tolerance.  O2 sat and FVCP had a significant increment after program.

Ref: Solache-Carranco. “Evaluation of a respiratory rehabilitation program on children with scoliosis.” Cir Cir 2012; 80: 11-17.

 

a few simple tips to boost your metabolism

Posted by on June 3, 2014 in Blog | 0 comments

a few simple tips to boost your metabolism

Drink Green Tea

We’ve all heard of the health benefits of green tea for years now, but that’s because they are real.  As is true for all health foods, it is not a quick fix where you can eat poorly throughout the day, take a green tea extract pill and expect to be shedding the pounds, but chemical compounds within green tea (such as catechins and EGCg) have real biochemical effects on the body.  One such health effect is how EGCg works on insulin, preventing sugar from being siphoned into fat cells.

Even if you can’t give up your morning coffee, sip on some unsweetened (or stevia sweetened) iced green tea for the rest of your day.  Green tea is great for those out there who have difficulty drinking enough plain water throughout the day.  It is perfectly acceptable to replace 50% of your water quota with green tea and still have more than adequately hydrated your body.  Making sure your water or green tea are ice-cold also revs up your caloric turnover, as iced beverages make your body work harder to convert the liquid to your core temperature.  If you’re drinking a zero calorie glass of ice-cold water you’re actually burning calories!

 

Get More Sleep

I’ve discussed the importance of sleep before, but it cannot be overstated how important a good night’s rest is when discussing hormone regulation and therefore metabolic effects.  Studies have shown that people who forego adequate sleep have higher levels of ghrelin, a hormone that increases appetite and cravings and decreases cellular energy production.  Sleep is how we modulate endocrine function and glucose metabolism, thus lack of sleep plays a significant role in our overall metabolic health.

 

Eat Medium Chain Triglycerides (MCT)

These are triglycerides with a shorter carbon chain that are ideal for energy bursts.  Due to their length and water solubility, they aren’t likely to become stored in adipose cells because your body will metabolize them first for energy.  Get your MCT boost from a tablespoon of coconut oil before an activity or first thing in the morning!

the five second rule is for real! well, kinda..

Posted by on May 1, 2014 in Blog | 0 comments

the five second rule is for real!  well, kinda..

Five-Second Rule Reality

by Beth Levine

Most everyone is familiar with the five-second rule: the understanding that any food that has fallen on the floor is acceptable to consume as long as you pick it up within five seconds. Plenty of us grew up living by that rule and still firmly believe that food that touched the floor is fine to eat when the contact is so brief. Others, of course, are a little more skeptical and would never consider ingesting anything that has been exposed to germs on a floor, even for a single second. So which camp is right? According to new research, it appears that the five-second rule adherents are basically on the right track, with a few caveats of course.

The study, which was conducted at Aston University in Birmingham, United Kingdom, found that the legendary five-second rule might actually be valid…to a certain extent. The scientists dropped a variety of edible items on the floor and then tested each of them for the presence of E. coli and Staphylococcus bacteria. The four foods they included were cookies, toast, pasta, and a sticky type of candy. Needless to say, the more damp or tacky the item was, the greater the likelihood that germs were picked up.

But it was not only the kind of food that made a difference in safety after an encounter with the floor. Another important aspect was the amount of time it had remained on the floor–hence the value of the five-second rule. The researchers varied the length of floor time from three to 30 seconds and found that the longer the item had been left on the floor, the higher the bacteria levels it contained. A third aspect that was considered was the type of flooring on which the food landed. The foods that fell on laminate or tile floors and remained there for five seconds or longer showed greater amounts of bacteria than the same foods dropped on carpeted floors.

Part of the experiment included a small survey questioning people as to whether or not they personally observe the five-second rule. Of those they interviewed, a whopping 87 percent admitted to having consumed food that had landed on the floor. And, perhaps more surprisingly, 55 percent of these individuals were women.

So, it would appear that for the most part, it might be safe to eat fallen food as long as you stick to the five-second rule. It seems that a couple of seconds on the floor might not give bacteria much of a chance to transfer to the food. However, common sense obviously has to play a major part in this decision. If a cookie falls on your own recently cleaned kitchen floor, remains there for two seconds before being picked up, and looks clean, chances are it will be okay to eat. However, if any of these variables changes – such as it’s been a while since the floor has seen a mop, the cookie has been lying on the floor for a while, or there is a dust bunny attached to it–you might want to toss it in the garbage pail instead of your mouth. And it probably goes without saying that you should skip eating anything that has fallen on a heavily trafficked public floor, such as that of a restaurant or mall food court…or the floor of your local movie theater.

Most of us know at least one person who will seemingly eat anything, no matter how potentially sketchy it may look to the rest of us. But the risks are definitely not worth it. Bacteria such as Staph and E. coli are among the most common causes of food poisoning. They can lead to fever, cramps, nausea, vomiting, diarrhea, dehydration and more. And as bacteria are ever mutating, they become more potentially dangerous to us and can even be deadly.

However, if you are a firm believer in the five-second rule and now feel validated after the findings of this study, you might want to do what you can to maximize your immunity and cleanse your colon regularly. In addition, when food does drop, make sure you don’t get too liberal with your five-second countdown. The longer your food has been on the floor and exposed to germs, the greater the likelihood that you will be sickened in the end.

From Baseline of Health

are the “freshest”-looking foods making you sick?

Posted by on April 24, 2014 in Blog | 0 comments

are the “freshest”-looking foods making you sick?

It would be hard to argue the appeal of a crisp, bright salad with colors that pop right off the plate as apposed to one that looks a bit less vibrant, but you might be inclined to choose the latter if you understood all that goes into that “fresh” presentation.  Some restaurants will use a sulfite spray over the salad bars and in the prep kitchen to keep that shiny new sheen on their food so that it appears fresh and appetizing.  But at what cost to our health?

 

Sulfites have been used by farms and food institutions for decades as an inorganic chemical preservative, not only of fruits and vegetables, but of proteins and even in prescription medications.  Specifically, sulfites are used on fruits and vegetable to prevent unpleasant browning, on shrimp and lobster to prevent melanosis, or “black spot”, in wines to discourage bacterial growth, in dough as a conditioner, and to bleach certain food starches and cherries.  In addition, sulfites are used in pharmaceuticals to maintain the stability and potency of some medications (Knodel, 1997; Papazian, 1996).

 

There has been great debate and legal battle between consumers, the FDA, and the agricultural lobbyists about sulfite safety and regulation.  In 1987, the FDA proposed to revoke the GRAS (Generally Recognized As Safe) status of sulfiting agents on fresh potatoes intended to be cooked and served unpackaged and unlabeled to consumers and issued a final ruling to this effect in 1990.  However, the rule was held null and void in 1990 after a protracted court battle in which the potato industry prevailed on procedural grounds (Papazian, 1996).  According to the current regulations, a company or restaurant does not have to make the consumer aware that they use sulfites as a preservative unless they add more than an FDA approved amount (i.e. no signage or asterisk on the menu like how they are now doing for *Gluten Free).

 

Many people have now developed sulfite sensitivities that manifest in a number of ways.  These potentially toxic and harmful substances can cause nausea or diarrhea and precipitate asthma attacks in sensitive individuals, as well as cause nasal and sinus congestion, rhinitis, postnasal drip, frontal headache, and bronchospasms.  A person can develop sulfite sensitivity at any point in life.

 

What can we do about it?  Find out if your favorite restaurants are using sulfites as preservatives.  Ask a manager, as the wait staff will likely not know the answer.  If they are, order something other than that “healthy” salad.  Beware of sulfites in packaged foods and become a savvy label reader.  The key words to look for are sulfur dioxide, sodium sulfate, sodium and potassium bisulfites, and metabisulfites, all of which are sulfating agents.  If nothing else, just help to educate those around you and become more aware yourself.

 

We all like a beautiful presentation on a plate and it sure is convenient for our produce to last the whole week without any signs of aging, but the truth is, it’s just not natural.  Even though I am a self-admitted foodie, the point of food is to nourish our bodies by giving us the micronutrients we need, not to look pretty on a plate.

Webster technique and prenatal care

Posted by on April 10, 2014 in Blog | 0 comments

Webster technique and prenatal care

Over the weekend I had the pleasure of traveling to Seattle to attend the Webster Certification Seminar, put on by the International Chiropractic Pediatric Association (ICPA) of which I am a member, to expand my pre and perinatal care knowledge. Working with my Momma’s-To-Be has quickly become one of my favorite parts of practice and the seminar further invigorated me to continue providing the best chiropractic care that I can to these women.

It is no surprise to hear that pregnancy takes a great toll on women’s bodies. But what exactly are the changes that lead to discomfort and even pain? Biomechanically, her center of gravity shifts forward due to her growing belly and breast tissue. This moves the distribution and increases the weight to her pelvic structures leading to less than optimal pressure through those joints, nerves, and musculature. That in turn can lead to damage to those structures. Gait compensations and the increase of ligament-relaxing hormones add to those stresses and can exacerbate the injuries.

Despite the tremendous neuro-musculoskeletal demands of growing a new life, seeing a chiropractor regularly throughout pregnancy can help to make sure her spinal and pelvic structures are balanced and properly functioning, as well as clear of any interference that might interrupt the flow of nervous innervation from the spinal cord. Chiropractic is safe and effective for both the mother and baby and there are no additional contraindications for treating pregnant women than there would be applied to any other patient population. Numerous studies have shown that chiropractic adjustments help with pregnancy-related low back pain and can decrease pain during labor. In one study from the Journal of Manipulative and Physiological Therapeutics, the authors compared two groups of pregnant women with low back pain. One group received regular chiropractic care whereas the other did not. The group under the care of chiropractors reported less pain during pregnancy and labor (Diakow, Gadsby, Gleddie, Leprich, Scales; Back pain during pregnancy and labor. JMPT 1991;14(2):116-8).

Although chiropractic students learn how to care for pregnant women in their curriculum, one technique that chiropractic physicians can utilize in their evaluations of pregnant patients is the Webster Technique. The Webster Technique is a biomechanical evaluation of the pelvic joints, muscles, and ligaments in an effort to restore balance and proper nervous innervation in order to provide the optimal environment for the mother and child. Having a detailed understanding of the lumbo-pelvic rhythm and biomechanics of the pelvis, as well as exam skills to locate and adjust joint fixations, chiropractors are in a prime position to offer outstanding care to the pregnant population. And I, for one, am thrilled to be doing so.

the necessity of good sleep

Posted by on February 19, 2014 in Blog | 0 comments

the necessity of good sleep

Why regular sleep is essential to good health and what to do if you’re not making the cut

Melatonin is naturally secreted by our pineal gland in our brain in response to darkness and in accordance with your circadian rhythm, your body’s internal clock that oscillates parallel to the 24-hour daily cycles of the earth.  Melatonin is typically secreted between 9-10 PM, but this can be affected by a number of factors; having the TV on in the room, jet lag, lack of bright sunlight exposure during the day, temperature over 70 degrees in your bedroom, to name only a few.

 

The importance of getting a restful night’s sleep cannot be under stated.  It is essential to mood, mental clarity, cognition, memory, immune system functioning, weight gain/retention, hormone secretion and regulation, and gene expression.  Some research is even showing a lack of sleep to increase your risk of developing cancer.  It can be difficult to commit to a nightly sleep hygiene routine, but try to pick a time to have “lights out” (and I mean OUT) and follow through.  This would optimally be between 10-11 PM.  If you are already having sleep issues, some things to try are turning off all electronics for at least one hour before bed, keeping your thermostat set to below 70 degrees, and sleeping in as close to total darkness as possible.  If you’re still having trouble, I would recommend consulting your physician on melatonin supplementation to help get you back on track with your sleep/wake cycles.

 

There are many additional benefits to melatonin supplementation, including a decrease in muscle soreness and tension, but by far the most profound would be its potential to aid in disease prevention.  According to a study in the Journal of Pineal Research, supplementation with melatonin has been shown to reduce the risk of cancer by regulating the sleep wake cycle and thereby regulating hormone production and gene expression.  The study also concluded that melatonin can help to decrease this risk by inhibiting the growth of several cancer types while also signaling cancer-cell specific death.

 

J Pineal Res. 2005 Nov;39(4):360-6. PMID: 16207291

An article by Cole Bradburn – Why Infants Need Chiropractic Care

Posted by on January 9, 2014 in Blog | 0 comments

An article by Cole Bradburn – Why Infants Need Chiropractic Care

Why Infants Need Chiropractic Care

by Cole Bradburn

It is common to get strange looks from people I talk to about taking infants to the chiropractor.  I know what is going through their heads: is it safe…babies don’t have back pain…do babies get adjusted the same way I do?  These are legitimate concerns for any parent, but to answer them I will begin with the most important question: WHY?

Let’s start with the obvious.  When was the last time you tried to squeeze through a 10cm hole?

Being born is tough work, there are a lot of pressures and forces being exerted onto your baby during their journey into the world.  A current study demonstrated that 90% of newborns suffered birth trauma and associated strain through the neck and cranial areas following birth:

Over 1500 babies were studied periodically across an eight year period by Viola Frymann, an American osteopathic doctor. All babies were examined within the first five days of birth; in fact, many were checked within the first 24 hours of birth. This study revealed that approximately:

• 10% of the newborn babies had perfect, freely mobile skulls or cranial mechanisms.

• 10% had severe trauma to the head, evident even to untrained observers.

• The remaining 80% all had some strain patterns in the cranial mechanism.

Left uncorrected this trauma continues to impact your baby’s spinal growth and development, reducing the healthy function of their nervous system.  This can cause many health challenges later in life that could easily have been prevented.

The first year of life is the greatest time of spinal elongation

A baby’s spine lengthens by 50% by the time they reach one year old!  At no other time does this growth happen so rapidly, so you want to make sure your baby is in proper alignment ensuring proper symmetrical growth.

The Hueter-Volkman law states that bones change shape with pressure by slowing bone growth in response to pressure (compression forces).  Any spinal misalignment changes the balance of pressure across the spinal bones and can lead to asymmetric bone development.  This is the difference between having a spine like a straight, strong Oak tree versus a crooked tree.

The first year of life is also the time of spinal curvature development.  There are curves called “lordosis” present in your neck and lower back, and curves called a “kyphosis” in your mid-back and sacrum.

These spinal curves are necessary for movement, balance, upright posture, protection, and shock absorption.  Without being in alignment during this crucial time your baby’s spinal curves may not develop properly – giving them a poor foundation for later in life.

Spine

Optimize the function of the nervous system

The central nervous system consists of the brain and spinal cord, and it processes everything that your body does.  Movement, a heartbeat, seeing a baby smile, feeling the sun on your skin, laughing, smelling, creativity – all coordinated by the brain and spinal cord.

In infants the central nervous system also controls their growth and development.  Being the time of greatest brain and proprioceptor (body position sensors) development, you want to ensure the health of the nervous system.  This is what chiropractors who take care of babies look for, disturbances in their nervous systems that interfere with healthy growth and development.

Remember: If your baby’s spine stays out of balance, it can put tension on their nervous system.

Is it safe for infants to get adjusted?

infantadjustment

Yes.  Adverse events linked to pediatric chiropractic care are virtually non-existent, estimated at 1 in 250 million pediatric visits.  There is not a single medical procedure safer than that, but I would encourage parents seek out chiropractors who routinely take care of children in their practice.

When adjusting a newborn, a skilled chiropractor will only use the amount of pressure that you would use to comfortably push on your eye.  The child gets checked by hand and with technology, then is placed in position (usually in mommy’s lap), and gentle pressure is applied.  That’s all there is to it.  Simple, safe, effective.

-Cole

Dry Winter Skin

Posted by on December 15, 2013 in Blog | 0 comments

Dry Winter Skin

Coconut oil has become my best friend.  There are a myriad of uses and benefits from this tropical item, one of which is helping to combat dry skin both from inside and out.  Eating a few teaspoons throughout the day can aid in creating a healthy-oil base skin layer and applying a dab to already cracked and dry skin can soothe and nourish.

Supplements that support healthy skin are fat-soluble vitamins A, C, E, and K (try taking with them that teaspoon of coconut oil to boost absorption), alpha-lipoic acid, and a B-complex.  Consult either myself or your personal physician for optimal dosages and possible interactions.

Uric Acid..The New Cholesterol?

Posted by on November 25, 2013 in Blog | 0 comments

Uric Acid..The New Cholesterol?

Uric acid may sound familiar because of its association with gout, a painful inflammatory condition of the big toe in which an abundance of uric acid crystals are deposited around the joint.  However, uric acid has much more serious implications than a red hot toe.  Excess production lowers nitric oxide levels, raises angiotensin, and leads to smooth muscle contraction.  Smooth muscle is what our blood vessels are made of, therefore contraction of these vessels raises our blood pressure and can also lead to kidney damage.

Fructose elevates uric acid levels in our body.  Fruit is one of the more common foods through which we intake fructose.  Although fruit has a number of healthy vitamins and anti-oxidants, it should be limited to the berry variety and only 2 servings per day.  Juice and soda should be avoided at all costs and be sure to read the labels, as high fructose corn syrup is added to nearly all processed foods including these every day liquids.

Prenatal Care

Posted by on November 15, 2013 in Featured, Portfolio | 0 comments

Prenatal Care

Chiropractic and the expecting mother

Your first appointment will be approximately 40 minutes, which will include a consult, exam, and treatment. All appointments after the first are 20 minutes long, and will be focused on spinal and soft tissue care. Our clinic provides the utmost professional prenatal chiropractic care in Denver, CO. Our tables can be modified to accommodate the pregnant belly all the way up to the due date. We are well experienced with providing chiropractic adjustments and soft tissue therapy for pregnancy-related pains and to optimize health and whole-body wellness throughout your pregnancy.

Eating Organic on a Budget

Posted by on October 25, 2013 in Blog | 0 comments

Eating Organic on a Budget

It’s unfortunate that trying to supply your body with the most nutritious and non-toxic foods available can put a serious dent in your funds.  So if some corners need to be cut, here is how to sort through what produce you can afford (both financially and health-wise) to buy organically or not.

The Dirty Dozen and The Clean Fifteen

 

 

 

The Dirty Dozen

Produce that should be purchased organically:

1. apples
2. celery
3. cherry tomatoes
4. cucumber
5. grapes
6. hot peppers
7. nectarines
8. peaches
9. potatoes
10. spinach
11. strawberries
12. sweet bell peppers

(plus collards, kale, summer squash & zucchini)

 

The Clean Fifteen

Produce that is safer to purchase conventionally:

1. asparagus
2. avocado
3. cabbage
4. cantaloupe
5. corn
6. eggplant
7. grapefruit
8. kiwi
9. mangoes
10. mushrooms
11. onions
12. papayas
13. pineapples
14. sweet peas (frozen)
15. sweet potatoes

Importance Of Nutrition

Posted by on October 15, 2013 in Featured, Portfolio | 0 comments

Importance Of Nutrition

We live in a time where the quality of our external and internal environment has been jeopardized.  On the outside, we have diminished soil content so that it’s either polluted, or at best, low in the essential minerals our produce needs to have in order to be of benefit to our bodies.  Drinking water has a number of chemical additives and air pollution is at an all-time high.

On the inside, we struggle to maintain an optimally functioning bodily system because there just aren’t enough hours in the day to do all we need to and also take care of ourselves.  Long hours at work or in our cars leads to poor biomechanics resulting in sustained postural insults.  A lack of time to go to the store or prepare meals leads to fast or pre-made meals, of which we do not know all the ingredients or where that food came from.  And a long history of over-prescribed antibiotic use has left our guts lacking in the critical bacterial flora we need to have a functioning immune system and to fight chronic inflammation.

We are largely a product of our environment, and although it is difficult to combat the abuses from the environment that surrounds us, we fully have the power to support and strengthen our internal environment, and that choice starts with you.

See HERE for more..

Creep That Leads To Postural Insult

Posted by on September 15, 2013 in Blog | 0 comments

Creep That Leads To Postural Insult

It is not often discussed because productivity would likely take a hit, but the human body was not designed to sit at a desk in front of a computer for hours on end, day after day, year after year.  Not only do the majority of jobs today necessitate that position, but people often do not realize the extent of the damage they are creating in their soft tissues because of it.  Whether it occurs ten days or ten years later, we all eventually feel the effects of poor ergonomics (through the physiological processes creep and hysteresis), and this is a crucial piece to address when trying to alleviate musculoskeletal pain.

Creep: “In material sciences, creep is the tendency of a solid material to move slowly or deform permanently under the influence of mechanical stresses.  It can occur as a result of long-term exposure to high levels of stress.” (Wikipedia).

What that means in terms of our muscles, ligaments, and joints (our “solid material”) is that a sustained posture, especially poor posture, can lead to deformation of those tissues.  The most noticeable symptom is pain, but pain is the last symptom to present.  Before pain, there was a decrease of oxygen to the tissues, cellular death, shortening and tightening of some tissues and stretching and weakening of others.  After trying to repair these harmed systems, at some point the body can no longer handle the load and that’s when we feel pain.  To be clear, “sustained” does not necessarily mean hours.  Creep can begin in as few as 15 minutes, but the longer the posture, the more severe the deformation.

This is why it’s absolutely crucial to take micro-breaks throughout the day.  Make sure to get up from your desk (or whatever you may be doing for an extended period of time) and walk around to release those contracted hip flexors.  And take a break from typing by rolling your shoulders down and back and squeezing your shoulder blades together.  This helps take the tension off your back line of muscles and has also been shown to be a stress-relieving position.  Trust me, your body will thank you now.. and later.

Chiropractic Care

Posted by on September 15, 2010 in Featured, Portfolio | 0 comments

Chiropractic Care

Chiropractic is a health care profession that focuses on disorders of the musculoskeletal system and the nervous system, and the effects of these disorders on general health.  Chiropractic care is used most often to treat neuromusculoskeletal complaints, including but not limited to back pain, neck pain, pain in the joints of the arms or legs, and headaches.

For more information click HERE!