Health-E-News. May 2008
empowering you to optimal health
Hyperactivity & Children's Diets
Here's a news report on how foods can affect your child's hyperactivity level: http://cbs3.com/health/Health.Alert.Hyperactivity.2.664437.html
So what can you do? Here are some simple ideas to ensure you and your children are getting their 5+ servings of fruits and vegetables a day:
Working Your Way to Five A Day
Make it a mission to work toward your five-a-day quota. Remember you don't have to include all five portions overnight - your body probably won't thank you for it! (A sudden change can cause uncomfortable bloating and gas). Also don't rush out and buy a heap of fresh fruit and vegetables - to watch it rot in the fridge / fruit bowl over the coming week! Build up gradually, make it a habit and remember each extra serving is a step in the right direction. Try these healthy eating tips for including more fruit and vegetables:
- Have a glass of 100% pure, unsweetened fruit juice
- Slice some fresh fruit over your breakfast cereal or toss in a handful of dried apricots / raisins
- Try a banana sandwich made with wholemeal / grainary bread for extra fibre too
- Make a delicious fruit smoothie from fresh fruit. Or add some skimmed milk / low fat yogurt for a more creamy consistency
- Look for individual portions of carrot batons, dried apricots, raisins and grapes at the supermarket - grab these instead of chocolate / crisps
- Make some quick 'bites' - carrots batons, celery sticks, baby sweet corn, asparagus tips - to enjoy with a low calorie dip
- Keep a piece of fresh fruit on hand - and ensure you eat it before you reach for high sugar / calorie snacks
- Add tomatoes, cucumber, mixed salad leaves to your sandwiches
- Toss a selection of fruit / vegetables and salad leaves together for a delicious alternative - drizzle with a low calorie dressing and enjoy with a crusty wholemeal roll
- Make your own vegetable soup for colder weather
Healthy Evening Meal
- Try to include at least one vegetable with your evening meal
- Add sliced vegetables to stir fry's and disguise grated carrot in homemade dishes
- Make a fresh fruit salad for dessert
Healthy Eating Out
- Order a pure, unsweetened fruit or vegetable juice
- Request a side salad or vegetables instead of chips
- Order a fresh fruit salad for dessert
What is a One-Serving Portion of a Fruit or Vegetable?
- 1 apple, banana, pear, orange or other similar sized fruit
- 2 plums, satsumas, kiwi fruit or other similar sized fruit
- 1/2 a grapefruit or avocado
- 1 large slice of melon or fresh pineapple
- 3 heaped tablespoons of vegetables, beans or pulses
- 3 heaped tablespoons of fruit salad or stewed fruit
- 1 heaped tablespoon of raisins or sultanas
- 3 dried apricots
- 1 cupful of grapes, cherries or berries
- 1 dessert bowl of salad
- 1 small glass (150ml) of pure fruit juice
Sufficiently Sufficed or Stuffed?
Do you eat to the point of contentment, or do you eat until you need to open the top button of your pants to be comfortable? New research shows that routinely eating until you are stuffed may be detrimental to your health.
Current findings demonstrate that people will over consume calories whether they are hungry or not. According to a survey conducted by the American Institute for Cancer Research, 69% of people will finish their meals, even when the portions are huge. In another study, published in the journal Appetite, subjects were offered various submarine sandwich sizes over four different days. The sizes of the sandwiches included 6-inch, 8-inch, 10-inch and 12-inch subs. The study found that when served the 12-inch sandwich women consumed 31% more calories and men consumed 56% more than compared to the 6-inch sandwich.
Unfortunately, food sizes have increased dramatically without consumers even being aware. For example, a study published by the Journal of the American Dietetic Association showed that in 1955, a single order of French fries weighed 2.4 ounces while today; an average single serving is 7.1 ounces. This is nearly a 200% increase! Restaurants and fast food chains are also using catch phrases such as "two for one", "super-sized" and "all you can eat" to lure consumers. However, bigger is not always better. This trend must change. Numerous studies have demonstrated that an over consumption of calories can increase the risk of obesity (adults and children), type 2 diabetes (adults and children), cancer, heart disease and high cholesterol. In fact, a mild to moderate form of caloric restriction is one of the most powerful anti-aging steps an individual can take.
What can you do?
Initially, decreasing your portion sizes takes some focus. It is important to remember that it takes 21 days to form a new habit, and food habits are no exception. Try implementing the following steps one by one to cut unwanted calories from your diet.
- Make your meals last at least twenty minutes. It takes this long for the stomach to send a "full" signal to the brain.
- Use your utensils to eat and put them down between bites. Doing so will automatically slow your eating habits.
- Avoid the super-sized menu items. More food usually translates into less health.
- Pay attention to your hunger signal. It is okay to let your stomach growl once in a while. In fact, doing so actually enhances digestion.
- Do not force a child to eat if he is not hungry. Doing so disassociates children from their true hunger signal.
Good Morning America Show Reports Chiropractic Helps Reduce High Blood Pressure
On March 25, 2008 the ABC morning show, "Good Morning America" aired a segment with Robin Roberts showing how chiropractic helps high blood pressure. The video later appeared on the popular publishing site YouTube at the following address:
The parallel story also appeared on the ABC News web site and starts with a profound statement, "Though doctors are unsure of what causes blood pressure to increase, a new study suggests that a specific type of neck adjustment may reduce hypertension for some of the 65 million Americans battling it."
The article referenced the University of Chicago study, published in the Journal of Human Hypertension, that showed that the patients in that study who received chiropractic adjustments saw their blood pressure drop an average of 17 points.
The article quotes study author George Bakris MD, University of Chicago Medical Center hypertension specialist , "We set up a double-blind study to really look and see if in fact this procedure was affecting high blood pressure." The article and video notes that, "The C-1 vertebra, located at the top of the spine, operates like a fuse box in the body."
Medical doctor and ABC medical consultant Tim Johnson was reserved in his reporting of the findings but was still impressed. He stated, "[There are] a lot of unanswered questions. But I'm telling you, this catches our attention because of a significant drop in blood pressure. It absolutely deserves more study." He continued, "The truth is we really don't know that vertebra at the top of the neck is in a critical area where the brain stem, the lower part of the brain, is involved with regulation of blood pressure. It's theoretically imaginable that changing the anatomy of that area may have an effect on regulating blood pressure."
Natural Solutions for Migraines
An occasional headache is an unpleasant nuisance, but a migraine brings everything to a screeching halt. While most remedies are drug- based, Dr. Smith has discovered a number of effective, natural solutions.
Chiropractors and other health-care practitioners often recommend physical management of neck problems that cause migraines. In an extensive analysis of clinical trials, Harvard Medical School researchers compared results for physical therapy, massage and other non-drug options as remedies for headache.
Outcomes showed that chiropractic adjustments helped with tension-type headaches that have migraine-like symptoms (Headache 2005;45:738-46). This type of care was found to be safe, with no serious adverse events, in a review of more than 19,000 patients (Spine 2007;32:2375-8).
Your doctor of chiropractic may recommend that, as an adjunct to chiropractic adjustments, you consider other natural approaches. These may be particularly helpful for preventing migraines.
Acupuncture, for one, has been proven to be a genuine migraine cure (Curr Treat Options Neurol 2008;10:20-9).
Hypnosis, relaxation, skin-warming, biofeedback, endurance training and physical therapy have also been shown to work. Aromatherapy is also recommended, with applications of essential oils to the "pressure points" on the face and neck. Try oil of peppermint, marjoram and lavender.
Finally, check with your Chiropractor, and see if any of the following suggestions would be appropriate for you:
- Taking a warm bath or shower.
- Resting in a dark room.
- Applying a cold compress to the forehead or back of the neck.
- Drinking fruit juice, especially tomato juice.
- Massaging the face, head, neck and shoulders.
Phillies getting Hamels his Chiropractor
An interesting story appeared in the sports section of the February 15, 2008 issue of the Philadelphia Enquirer. The story titled, "Phillies getting Hamels his chiropractor," is about the Philadelphia Philly pitcher who requested his team get a team chiropractor. The team has agreed to add one to their staff.
When informed that his team will be getting a chiropractor Hamels responded in the article, "Really? I've always thought it was beneficial. Ever since I've used one, it's done wonders for me. This is nice. It's great that they're going out of their way to get a network going. I know I do have a bunch of guys in a vast majority of the cities that I've been able to go to. If they're able to get those guys, that's great. But it doesn't matter. They're putting in the effort, which is good. I definitely can't complain."
In response to Hamels' request, Phillies athletic trainer Scott Sheridan said, "That's the type of stuff you do every year. I certainly think that the players' needs change as the game goes on. We're going to go through times when you find a group of players that need one thing, and we have to provide it. Certainly, it's our job as the medical team and administration to adapt to our needs. I don't have any problems with chiropractic care. Cole and I have had open discussions about it. I'm trying to provide him something that can help him."
The article notes that the Phillies hope to have a network of chiropractors in place when they are on the road. To accomplish this the Phillies have received help from the Philadelphia NFL football team, the Eagles, as the NFL already has a network of chiropractors in place for their players.
The article notes that Hamels believes that not having chiropractic care played a role in his being on the DL (disabled list) last year. "It's a vast majority of things that I could have done to prevent it, but I know it (chiropractic) would have helped," he said. The article notes that Hamels thinks this year, with chiropractic, 20 wins is a very attainable goal.