Health-E-News. October 2010
empowering you to optimal health
Healthy Lunch Ideas
Have you noticed that the majority of entrees served on school campuses include pizza, Sloppy Joes, cheeseburgers, spaghetti, hot dogs and corn dogs. It's rare that you will see anything made with fish and chicken, unless it's fish sticks and chicken nuggets, which contain processed meat that is breaded and deep fried. Knowing this, if you want truly healthy children, they will need extra support from home. Here are some suggestions for how even the busiest parents can do it.
- The Beverage: The American Academy of Pediatrics says that juice consumption is contributing to cavities and gastrointestinal issues for children, while milk has proven to be a common food allergen. Your best option is to encourage your child to drink water. This can be done by providing water for them in their lunch box using a stainless-steel THERMOS® or by placing ice cubes in their THERMOS® in the morning.
- The Entree: Great sources of protein that can be put in a small lunch container are cubes of baked chicken, turkey or fish. This does not include processed meat that you buy at your grocery store, but should be prepared at home and cut into bite-size pieces. Remember that you can freeze these in small portions and use them randomly over the course of several weeks.
- Side Snacks: Fruit and vegetables make a great snack for a lunch. Grapes, carrots, apple slices, orange pieces, blueberries, etc all make great snacks. You can also 'upgrade' these choices by enjoying organic, locally grown fruits and vegetables.
No one knows better than your own child what they're going to eat, so let them help you prepare their lunches. Remember that if they like what they're eating, they will bring home an empty lunch box. The best way to accomplish this is to ensure that they have a variety of healthy choices. Talk to us for more great ideas on how to give your children healthy lunches this school year - and all year round.
Top Health and Fitness Myths
Let's take a look at some of the more common health and fitness myths:
The Longer You Exercise, the Better Your Results. Many people think that the longer they exercise, the more weight they will lose. The reality is that in most cases, the more you exercise, the more you stimulate your body to burn fat. That's good, but it also increases production of a hormone called cortisol, which often causes your body to store more fat as fuel for the next time you work out. The key to optimizing weight loss is to exercise for approximately 45 minutes per session. If you want to exercise more during a day, that's OK, but divide up your workouts so you only work out for 45 minutes at a time.
Eat Less Food = Lose More Weight. While in general this is true over time, many people think that if they essentially quit eating (eat only a few meals a day, or eat very little) they will lose weight. The body senses the lack of food, digestion slows down and the body holds on to fat. To lose weight effectively, don't stop eating; eat smaller, more nutrient dense meals more often to optimize your metabolism. That way, your body will burn more fat instead of storing it; in fact, it will burn fat even when you're not exercising.
Exercising on an Empty Stomach Helps You Lose Weight. When to eat and what to eat around your workout is simple. If you are trying to lose weight, eat more carbohydrates and fats when you can burn them. Your meals should have more protein if you are not working out for a while. Your ratio of protein to carbs to fat should be about 40 percent to 55 percent to 5 percent two hours before and two hours after a workout; for other times, the ratio should switch to 55 percent protein, 40 percent carbs and 5 percent fat. It is also best to avoiding eating 4-5 hours before you go to bed.
When it comes to health and fitness, stick to the basics, use common sense, and keep it fun and simple. That's the most important advice we can give you. Too many people think it is too complicated to exercise or eat right. It's not unless you make it complicated. Eat a balanced diet, work up a good sweat when you exercise, and you'll do just fine. And remember, discuss your health and fitness goals with us; we can help design the fitness program that's right for you - and help dispel more of the myths of health and fitness.
Chiropractic Adjustments Help Alleviate Tourette's Syndrome
A recent case report indicates that chiropractic care may mitigate Tourette’s syndrome and related neurological issues.
The study followed a 45-year-old man with a history of fatigue, Tourette’s syndrome, tardive dyskinesia, and Calcinosis, Raynaud’s, Esophageal thickening, Sclerodactyly, and Telangiectasia (CREST) syndrome.
According to the report, "the patient stuttered while he spoke and had an uncoordinated stagger as he walked. The patient had tremors in his arms and hands. Postural analysis and A-P cervico-thoracic x-ray showed a 16° right lateral tilt of C5-T4 segments relative to vertical, a 20° left cervico-dorsal (mid-neck scoliosis) angle, a 22mm right lateral translation of C2 relative to T4. Lateral cervical showed a 20° cervical lordosis with a 20° atlas plane angle. All measurements were based on CBP® [Chiropractic BioPhysics] protocol for x-ray line drawing."
The patient received chiropractic care 3 times a week for 12 weeks, then 2 times a week for a year.
"After a few months of care the patient’s wife reported improvements in his energy level and that the tremors were decreasing. After a year of care the patient was markedly improved. Follow-up radiograph showed a C5-T4 lateral tilt angle to vertical of 5° to the right (an 11° improvement), the cervico-dorsal angle was 8.5° to the left (11.5° improvement), and the lateral translation of C2 relative to a vertical line up through the center of T4 vertebra was 6mm to the right (16mm improvement)."
JVSR – August 18, 2010;1-9.
Back Pain Basics: What to Do
If you've suffered from low back pain over the past few days, or if you get back pain sometime in the future, the tendency will be to wait it out and see if it gets better. Sometimes we even decide to take time off and lie in bed, hoping we will eventually be feeling better and back to our usual activities or work. However, more and more research shows that lying in bed or waiting it out is the worst thing you can do for yourself. Remember, only 10 percent of people develop chronic low back pain, but those cases account for an estimated $100 billion a year in health care and other costs. It's a safe bet that most of them have taken this incorrect "wait and see" approach.
Research suggests that when it comes to back pain, early intervention is best. There are many reasons for this concept, but here is a basic summary of what current guidelines are saying:
- Low back pain can sometimes be due to something more serious than a simple sprain. That's why it's important to get checked right away so we can evaluate you for anything more serious.
- Chiropractic Spinal adjustments are one of the only treatments that are consistently being recommended for those with acute low back pain - and yet far too many people don't visit a chiropractor and choose to pop over-the-counter pain medication instead.
- Avoid bed rest as much as possible. On a basic level, it's the most "rational" thing to do. However, bed rest actually wastes away your muscles, making them ultimately weaker.
So, the next time you experience back pain call us to be checked as soon as possible, and keep moving, even though it won't be easy.
With back pain, you can become even more deconditioned. That's why starting to move and then progressing to an exercise program is crucial to ensure not only that you get better, but also that you don't get future bouts of low back pain. Talk to us for more information.
Fish Oil Is A Great Natural Anti-Inflammatory Solution
Fish oil is touted for its anti-inflammatory and anti-diabetic benefits, but scientist weren't sure how the omega-3 fatty acids in fish oil work, until now.
According to late-breaking research in mice, omega-3s alleviate inflammation by acting on a receptor (GPR120) found in fat tissue and on inflammatory immune cells called macrophages.
“Omega-3s are very potent activators of GPR120 on macrophages, more potent than any other anti-inflammatory we’ve ever seen,” says researcher Jerrold Olefsky of the University of California, San Diego.
In fact, there are all sorts of ways to trigger inflammation, he adds. Activation of GPR120 by omega-3s blocks not one, but all inflammatory pathways.
Cell – September 3, 2010;142:687-98.
Tylenol Use Increases Risk Of Asthma
Taking acetaminophen (Tylenol®) once a month more than doubles the risk of asthma in adolescents. And, even taking the drug just once a year boosts the risk by 50%. These findings are from a new study slated to be published in the American Journal of Respiratory and Critical Care Medicine.
“This study has identified that the reported use of acetaminophen in 13- and 14-year-old adolescent children was associated with an exposure-dependent increased risk of asthma symptoms,” notes lead author Richard Beasley, MD.
As part of the analysis, two written questionnaires and one video questionnaire were administered to more than 300,000 13- and 14 year old children in 113 centers throughout 50 countries, asking them to quantify their use of acetaminophen and their asthma, eczema and allergy symptoms.
There was a significant association between acetaminophen use and risk of asthma and eczema. For medium users the risk of asthma 43% higher than non-users; high users had 2.51 times the risk of non-users. Similarly, the risk of rhinoconjunctivitis (allergic nasal congestion) was 38% higher for medium users and 2.39 times as great for high users. For eczema, the relative risks were 31% for medium users and 99% for high users.
American Journal of Respiratory and Critical Care Medicine – August 12, 2010;Epub