There�s no question that high intensity exercise burns mega-calories in minimum time. But when that high intensity comes in the form of running, jumping, and sprinting, you�re only as strong as your weakest link�and for many that means your hips and knees, which are more vulnerable to injury as impact levels rise. �Stress and impact are amplified with high intensity training routines and sudden force can cause damage to joint cushions, tendons, and muscles,� says Nicholas DiNubile, MD, orthopedic surgeon and best-selling author of the FrameWork series of books. �This is especially true as we age, or if you�ve had previous injuries, as your musculoskeletal frame is not as durable or limber.”
The good news is you can raise your heart rate and rev your metabolism to burn calories and fry fat without the jarring impact. Here are 10 relatively gentle workouts your joints (and your waistline) will love. Note: Just because a workout is low impact doesn�t mean it�s zero risk. You can further minimize your chances of pulling a muscle or straining a joint by starting your exercise sessions slowly so you can warm up your muscles and lubricate your joints before turning up your efforts.
For years, companies have been hawking vibration as a form of exercise�from those fat-jiggling waist belts in the �80s to the vibrating platforms found in many gyms today. Now, a new study in mice suggests there might be some truth to the idea that a vibrating machine may be able to deliver some of the same benefits as actual physical activity.
The new research, published in the journal Endocrinology, found that mice with diabetes and obesity had similar improvements in muscle mass and insulin sensitivity over 12 weeks when they were assigned to either 45 minutes of daily treadmill walking or 20 minutes of daily whole-body vibration. Both groups gained less weight and improved more in overall health than sedentary mice that received neither intervention.
How Vibration Exercise Works
Whole-body vibration consists of a person (or, in the study�s case, a mouse) sitting, standing or lying on a platform. The platform�s vibrations send tiny shockwaves through the body, causing muscles to contract and relax multiple times per second.
The obese mice in the study also had low bone density, a common side effect of excess weight in both animals and humans. While treadmill exercise did improve this measure over 12 weeks, the vibration technique did not. Both interventions did, however, increase levels of a protein involved in bone formation, suggesting that longer-term treatments could potentially help prevent future bone loss.
Vibration is not a cure-all for the problems associated with sedentary life, say the study authors, and results seen in mice don�t necessarily translate to humans. Before vibration-based treatments can be widely recommended, these results would need to be replicated in clinical trials. (A 2009 study found that vibration platforms helped obese people lose body fat, but other metabolic benefits have been less studied in people.)
The authors also point out that the study was designed to test the benefits of vibration on obese, unhealthy mice for whom regular exercise is difficult. Young, healthy mice, who were also included in the study, did not reap the same benefits from the whole-body vibration.
Lead author Meghan McGee-Lawrence, assistant professor of cellular biology and anatomy at Augusta University, says that vibration therapy might be an effective way to help people who are extremely overweight or have other limitations that keep them from regular physical activity.
�If you are able to exercise, we�d still recommend exercise as a first choice option,� says McGee-Lawrence. But for people who find it difficult to work out in a traditional way, �our study suggests it may be possible to obtain some of the same beneficial effects of exercise in a different, less strenuous way.�
For vibration to have these benefits, though, a lot of things have to be just right. �The frequency and magnitude of the stimulus, and how long it�s applied, need to be optimized to achieve the outcome you desire,� says McGee-Lawrence. It is possible to have too much of a good thing, she adds. Exposure to higher-level vibration in occupational settings, for example, can actually have a harmful effect on bone.
Pete McCall, an exercise physiologist with the American Council on Exercise, says that benefits of whole-body vibration are �100% legit.� Vibration platforms can be used for exercise warm-ups, cool-downs or for certain moves like squats, planks and Pilates poses.
�When you�re on one of these platforms, the oscillations add gravity and force, which are really important for building strength,� he says. For people who are too overweight or too out of shape to exercise safely and comfortably, he adds, vibration training can �introduce exercise to the body in a relatively low-stress environment.�
�Standing on a vibrating platform for 5, 10, 15 minutes can actually make cells stronger, maybe help them lose a little weight, and get them better prepared to eventually start exercising,� he says.
The American Council on Exercise warns that whole-body vibration machines may affect pacemakers and other electronic implants, and that pregnant women and anyone with a history of seizures, tumors or thrombosis should not use them.
For generally healthy people, McCall stresses that they should be used as a supplement to moderate-to-vigorous physical activity, not a replacement. �There�s no additional demand for oxygen, so the lungs and heart don�t have to work any harder,� he points out. �It�s not going to give you the important cardiovascular benefits that real exercise will.�
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Whole Body Wellness
Overall health and wellness can be achieved by following a proper nutrition and engaging in regular exercise and/or physical activities. While these are some of the most common ways to ensure whole body health and wellness, visiting a qualified and experienced healthcare professional can also grant your body additional benefits. Chiropractic care, for instance, is a safe and effective alternative treatment option utilized by people to maintain well-being.
The truth: How much water you should drink each day really, truly depends on the person, Robert A. Huggins, PhD, of the University of Connecticut explained to Health. �Fluid needs are dynamic and need to be individualized from person to person. Factors such as sex, environmental conditions, level of heat acclimatization, exercise or work intensity, age, and even diet need to be considered.�
What this means is that simply listening to your thirst is the best way to gauge when to drink. Another way to monitor hydration is to look at your pee before you flush. You want it to look like lemonade; if it’s darker than that, you should down a glass.
Drinking Water and Exercise
To gauge how much water you specifically should take in during exercise, Huggins recommends doing a small experiment on yourself.
First, before you work out weigh yourself wearing with little to no clothing. �If you can, [make sure you’re hydrated beforehand] and avoid drinking while you exercise to make the math easy,” Huggins says. But if you get thirsty, don’t ignore it: drink some and make sure to measure the amount.
After you’re done exercising, weigh yourself again. Then, take your first weight and subtract the second weight, and you�ll end up with how much fluid you lost. Convert this to kilograms (if you search it, Google will return the number for you or try a metric converter), then drink that amount in liters. (If you drank some water during exercise, subtract the amount of water you drank from your final total.)
This is your “sweat rate,” Huggins says. It’s the amount of water you should drink during or after your next workout to replace what you’ve lost. (You can also use an online calculator for sweat rate; just plug in your numbers.)
Complicated much? We agree. Huggins estimates that most people lose between one to two liters of sweat for each hour of moderate intensity exercise. But ultimately thirst should still be your guide.
Why It’s Essential to Drink the Right Amount
You already know that dehydration can be dangerous, but over-hydrating may actually be just as bad.
In fact, a new consensus report in the British Journal of Sports Medicine found that many athletes are at risk of exercise-associated hyponatremia, which is an electrolyte imbalance that can be caused by drinking too much liquid. This can lead to nausea and vomiting, headaches, fatigue, and in serious cases, coma and even death.
While it was previously thought to only be a concern for long-distance athletes competing in events like marathons and Ironmans, the paper (which was funded by CrossFit, Inc.) concluded that many athletes are actually dangerously over-drinking during events as short as 10K races and even bikram yoga classes, Tamara Hew-Butler, PhD, lead author of the paper, explained to Health.
Because “it is impossible to recommend a generalized range especially during exercise when conditions are dynamic and changing, there is not one size that fits all!” she adds.
So the best method to keep you in that sweet spot between over- and under-hydrated is, as with many things, to listen to your body.
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Additional Topics: Whole Body Wellness
Chiropractic care is well-known as a safe and effective alternative treatment option utilized to improve as well as maintain whole body health and wellness. Common chiropractic treatment methods and techniques, such as spinal adjustments and manual manipulations, can be used to treat a variety of injuries and/or conditions, including neck pain and back pain. Regular chiropractic care along with a balanced nutrition and physical exercise is a natural approach to ensure the body’s overall health and wellness, restoring the individual’s original well-being.
Wondering exactly how much protein you should be consuming each day? The Recommended Dietary Allowance (RDA), which is the minimum amount you need to be healthy, is 0.8 grams per kilogram (0.36 grams per pound) of body weight per day�46 grams for an average woman. That equals as little as 10% of daily calories. If you’re not super active, that’s likely adequate, and you’ll hit the target effortlessly if you follow a typical Western diet.
To get your personal protein “RDA,” multiple the number 0.36 by your weight in pounds. (For a sedentary 150-pound woman, that would be 54 grams.) Double it if you’re very active or aiming for “optimal protein,” which can help you maintain muscle as you age and support weight loss.
American women already eat about 68 grams a day, according to the latest data from the National Health and Nutrition Examination Survey. “There’s no reason to go out of your way to get protein,” says Dariush Mozaffarian, MD, dean of the Tufts Friedman School of Nutrition Science & Policy. “Just eat a variety of fish, nuts, beans, seeds, and dairy, including yogurt.” However, increasing your protein well above the RDA may make sense if…
That means getting at least 35 to 40 minutes of moderate exercise four or five days a week, including resistance training two or more times a week. Consider eating 1.2 to 2 grams of dietary protein per kilogram (or about 0.5 to 0.9 grams per pound) of body weight each day, says Nancy Rodriguez, PhD, professor of nutritional sciences at the University of Connecticut. That amount is best for rebuilding muscle tissue, especially if you do a lot of high-intensity workouts, research suggests.
Protein takes longer to digest than carbs, helping you feel full, and also pushes your body to secrete the gut hormone peptide YY, which reduces hunger. “When you bring protein to about 30% of your daily calories, you’ll naturally eat less,” says Lauren Slayton, RD, founder of Foodtrainers, a nutrition practice in New York City, and author of The Little Book of Thin. “Protein decreases appetite and also, in my experience, helps you manage cravings.”
While studies are mixed about whether consuming more protein leads to weight loss, research is pretty clear that protein can help you retain more of your lean muscle as you lose fat. One 2011 study suggests amping up protein to as much as 1.8 to 2 grams per kilogram (roughly 0.8 to 0.9 grams per pound) of body weight per day to stave off muscle loss when restricting calories. Cut back on refined carbs to balance out the extra calories from adding protein.
Eating more protein as you get older may help you maintain muscle and ward off osteoporosis, “so you can stay stronger and more functional,” says Rodriguez. In a 2015 study, adults over the age of 50 who roughly doubled the RDA (eating 1.5 grams of protein per kilogram, or 0.68 grams per pound, of body weight) were better able to rebuild and retain muscle after only four days, compared with control groups eating the RDA.
Doubling the RDA gives you “optimal protein,” a concept that Rodriguez and more than 40 nutrition scientists advanced at a recent Protein Summit, the findings from which were published in 2015 in The American Journal of Clinical Nutrition. Optimal protein works out to be about 15% to 25% of your daily calories, still below the level recommended by many popular high-protein diets. Over a day, that could look like 20-30 grams per meal and 12 to 15 grams per snack, for a total of 90 to 105 grams daily.
Be sure to consult your healthcare provider on the proper nutrition and diet according to your specific needs.
For more information, please feel free to ask Dr. Jimenez or contact us at 915 850-0900 .
Additional Topics: What is Chiropractic?
Chiropractic care is an well-known, alternative treatment option utilized to prevent, diagnose and treat a variety of injuries and conditions associated with the spine, primarily subluxations or spinal misalignments. Chiropractic focuses on restoring and maintaining the overall health and wellness of the musculoskeletal and nervous systems. Through the use of spinal adjustments and manual manipulations, a chiropractor, or doctor of chiropractic, can carefully re-align the spine, improving a patient�s strength, mobility and flexibility.
By now you may have heard the shocking news: Subway’s �chicken� may contain just 50 percent chicken. The rest is filler, according to a report published by Time Magazine.
According to tests performed at Trent University in Canada, the company�s chicken strips and oven-roasted chicken contained just 43 percent and 54 percent chicken DNA, respectively, consisting otherwise of soy and other filler ingredients.
Subway denies the charges and has demanded a retraction from CBC Marketplace, yet admits it is �concerned by the alleged findings.� According to Subway, its chicken strips and oven-roasted chicken contain less than 1 percent soy protein.
The filler, it turns out, is a very long list of ingredients, however, a majority of it is soy protein. John Coupland, president of the Institute of Food Technologists, told Time Magazine.
�Based on the data, that is a surprisingly large amount of soy � And it�s astonishingly high for something that you�re supposed to think is a real, whole piece of chicken.�
On average, fast food chicken contains about one-quarter less protein than home-cooked chicken breast, thanks to water infusions and fillers, and up to eight times more sodium.
Moreover, as noted in the program, while you�d never expect chicken to be a source of carbohydrates, fast food chicken, such as that from Subway, contain surprisingly high amounts of refined starches and sugars.
Soy Protein May be Linked to Health Issues
Based on these test results, there are many reasons for concern. Not only are you being ripped off, paying for chicken that turns out to be 50 percent soy, which is dirt-cheap in comparison, but you�re also eating something that could be hazardous to your health, even if you�re not outright allergic to soy.
Unlike the Asian culture, where people eat small amounts of whole, fermented non-GMO soybean products, western food processors separate the soybean into two golden commodities � protein and oil. And there is nothing natural or safe about either.
Unfermented soy foods contain anti-nutritional factors such as soyatoxin, phytates, protease inhibitors, oxalates, goitrogens and estrogens � some of which actually interfere with the enzymes you need to digest protein.
While a small amount of these anti-nutrients would not likely cause a problem, the amount of soy many Americans now eat is extremely high.
What�s worse, the vast majority of soy grown in the U.S. is genetically engineered (GE) to be herbicide resistant and contaminated with the well-documented carcinogenic herbicide, Roundup.
Soybeans are also processed by acid washing in aluminum tanks, which can leach aluminum into the final soy product, and may contain unsafe levels of manganese as well.
According to Kaayla Daniel, Ph.D., author of �The Whole Soy Story,� thousands of studies link unfermented soy to a wide range of health problems, including:
Malnutrition
Kidney stones
Breast Cancer
Reproductive disorders
Infertility
Immune system impairment
Thyroid dysfunction
Heart disease
Cognitive decline (dementia)
Brain damage
Digestive problems
Food allergies
Soy for Dinner
A recent report by Mighty Earth, highlights the environmental impact of soybeans. More specifically, the report accuses Burger King of buying soy from plantations created by burning down tropical forests.
�To examine the impact of Burger King�s operations, we focused on the ultimate source of much of their meat: the soybeans that feed the livestock that the company uses to make its meals. Soy is an important base ingredient of the world�s meat. Approximately three-quarters of the world�s soy goes to animal feed,� the report notes.
��Burger King has a lot to hide: The fast food giant has failed to adopt any serious policies to protect native ecosystems in the production of its food. Despite pressure from consumers, it continues to rank dead last among its competitors � when it comes to protecting the environment.
Companies found in Burger King�s supply chain have been linked to ongoing destruction of forests and native prairies � habitat for wildlife like sloths, jaguars, giant anteaters and other species.
Unlike many of its competitors, Burger King has repeatedly turned down requests from civil society organizations to commit to only buying from suppliers who don�t engage in destruction of forests, or to provide information about where its commodities originate � Burger King scored a zero on the Union of Concerned Scientists� 2016 scorecard of major beef sellers� deforestation profiles, significantly lagging behind other major players like Wal-Mart, McDonald�s and Wendy�s.�
Soy Is Bad, But Roundup Is Even Worse
Glyphosate � the active ingredient in Monsanto�s wide-spectrum herbicide Roundup and other pesticides � is the most widely used agricultural chemical in the world. The first glyphosate-tolerant soybeans were introduced in the U.S. in 1994. By 2015, 83 percent of the soy grown worldwide was GE soy and in the U.S. more than 90 percent of soybeans grown are GE.
Less than 1 percent are organic, with the remaining 9 percent being conventionally grown which, like GE varieties, involves the use of herbicides like Roundup. Glyphosate-contamination is in and of itself a major reason to avoid foods containing soy protein. And if Subway chicken really contains as much soy as the Canadian test suggests, it would be a significant reason to avoid it too. Remember that less than 1 percent of soy is organic and free of pesticides.
In March, 2015, the International Agency for Research on Cancer (IARC), a research arm of the World Health Organization (WHO) and the �gold standard� in carcinogenicity research, reclassified glyphosate as a �probable human carcinogen� (Class 2A). Research scientist and consultant Anthony Samsel has also reported he uncovered evidence showing Monsanto knew glyphosate promotes cancer as far back as 1981.
Based on the IARC�s determination, the California agency of environmental hazards (OEHHA) has declared glyphosate a carcinogen under Proposition 65, and will require all glyphosate-containing products to carry a cancer warning. Monsanto attempted to overturn the OEHHA�s decision, but a Fresno County Superior Court Judge ruled against it.
Where Can You Find Real, Whole Food
We like to think that we can make healthy choices while eating out and save time in our hectic schedules. Afterall, who has time to cook anymore? Well, the reality is that the wool is being pulled over our eyes. It is next to impossible to eat healthy wholesome foods at fast food chains or even upper scale restaurants. There is simply too much out of your control- from MSG, preservatives, trans fats and gluten (these are just a few of the toxins we�re exposed to).
With all the drawbacks associated with conventional agriculture, factory farmed meats and processed fast food, your best bet is to forgo restaurants and choose fresh, locally produced foods. You can also grow some of your own. Remember to choose organic, grass-fed/pasture-raised beef, poultry and dairy, in addition to organic produce. If you live in the U.S., the following organizations can help you locate farm-fresh foods:
American Grassfed Association
EatWild.com
Weston A. Price Foundation
Grassfed Exchange
Local Harvest.org
Farmers Markets
Eat Well Guide: Wholesome Food from Healthy Animals
FoodRoutes
The Cornucopia Institute
RealMilk.com
OrganicPastures.com
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Whole Body Wellness
Overall health and wellness can be achieved by following a proper nutrition and engaging in regular exercise and/or physical activities. While these are some of the most common ways to ensure whole body health and wellness, visiting a qualified and experienced healthcare professional can also grant your body additional benefits. Chiropractic care, for instance, is a safe and effective alternative treatment option utilized by people to maintain well-being.
You add it to your morning cup of coffee or tea. You bake it into pastries, cakes, and cookies. You even sprinkle it all over your breakfast cereal or your oatmeal.
But that�s not all. It�s also hidden in many of our favorite �treats� that people consume on a daily basis, such as sodas, fruit juices, candies, ice cream, almost all processed foods, and even condiments like ketchup.
But how exactly does sugar work in our body, how much sugar is acceptable and what are the side effects of eating too much sugar on people�s health?
How Excessive Sugar Affects Your Health
Today, an average American consumes about 32 teaspoons (126 grams) of sugar per day or 134 pounds per year, based on the latest research released in February 2015.
What�s even more disturbing is that people are consuming excessive sugar in the form of fructose or high-fructose corn syrup (HFCS). This highly processed form of sugar is cheaper yet 20 percent sweeter than regular table sugar, which is why many food and beverage manufacturers decided to use it for their products, as it would allow them to save money in the long run.
The bad news is that the human body is not made to consume excessive amounts of sugar, especially in the form of fructose. In fact, your body metabolizes fructose differently than sugar. Fructose is actually a hepatotoxin (toxic to the liver) and is metabolized directly into fat � factors that can cause a whole host of problems that can have far-reaching effects on your health.
Effects of Consuming Too Much Sugar
Dr. Robert Lustig, a professor of Clinical Pediatrics in the Division of Endocrinology in the University of California and a pioneer in decoding sugar metabolism, says that your body can safely metabolize at least six teaspoons of added sugar per day. But since most Americans are consuming over three times that amount, the majority of the excess sugar becomes metabolized into body fat � leading to all the debilitating chronic metabolic diseases many people are struggling with.
Here are some of the effects that consuming too much sugar has on your health:
It overloads and damages your liver. The effects of too much sugar or fructose can be likened to the effects of alcohol. All the fructose you eat gets shuttled to the only organ that has the transporter for it: your liver. This severely taxes and overloads the organ, leading to potential liver damage.
It tricks your body into gaining weight and affects your insulin and leptin signaling.Fructose fools your metabolism by turning off your body�s appetite-control system. It fails to stimulate insulin, which in turn fails to suppress ghrelin, or �the hunger hormone,� which then fails to stimulate leptin or �the satiety hormone.� This causes you to eat more and develop insulin resistance
It causes metabolic dysfunction. Eating too much sugar causes a barrage of symptoms known as classic metabolic syndrome. These include weight gain, abdominal obesity, decreased HDL and increased LDL, elevated blood sugar, elevated triglycerides, and high blood pressure.
It increases your uric acid levels. High uric acid levels are a risk factor for heart and kidney disease and also the cause of Gout. In fact, the connection between fructose, metabolic syndrome, and your uric acid is now so clear that your uric acid level can now be used as a marker for fructose toxicity. According to the latest research, the safest range of uric acid is between 3 to 5.5 milligrams per deciliter. If your uric acid level is higher than this, then it�s clear that you are at risk to the negative health impacts of fructose.
Sugar Can Increase the Risk of Disease
One of the most severe effects of eating too much sugar is its potential to wreak havoc on your liver, leading to a condition known as non-alcoholic fatty liver disease (NAFLD).
Yes, the same disease that you can get from excessive alcohol intake can also be caused by excessive sugar (fructose) intake. Dr. Lustig explained the three similarities between alcohol and fructose:
Your liver metabolizes alcohol the same way as sugar, as both serve as substrates for converting dietary carbohydrate into fat. This promotes insulin resistance, fatty liver, and dyslipidemia (abnormal fat levels in your blood)
Fructose causes superoxide free radicals to form, resulting in inflammation � a condition that can be also caused by acetaldehyde, a metabolite of ethanol
Fructose can directly and indirectly stimulate the brain�s �hedonic pathway,�(addiction pathway) creating habituation and dependence, the same way that ethanol does
But if you think that�s the only way eating too much sugar wreaks havoc on your body, you�re dead wrong. Research from some of America�s most respected institutions now confirms that sugar is a primary dietary factor that drives obesity and chronic disease development.
One study found that fructose is readily used by cancer cells to increase their proliferation � it �feeds� the cancer cells, promoting cell division and speeding their growth, which allow the cancer to spread faster.
Alzheimer�s disease is another deadly illness that can arise from too much sugar consumption. A growing body of research found a powerful connection between a high-fructose diet and your risk of developing Alzheimer�s disease, through the same pathway that causes type 2 diabetes. According to some experts, Alzheimer�s and other brain disorders may be caused by the constant burning of glucose for fuel by your brain.
Other diseases that are linked to metabolic syndrome and may potentially arise because of too much sugar consumption include:
Type 2 Diabetes
Hypertension
Heart Disease
Peripheral Neuropathy
Polycystic Ovarian Syndrome
Lipid (cholesterol) problems
Dementia (Alzheimer�s disease)
Cancer
Reducing Your Sugar Consumption
Sugar, in its natural form, is not inherently bad, as long as it�s consumed in moderation. This means avoiding all sources of fructose, particularly processed foods and beverages like soda. According to SugarScience.org, 74 percent of processed foods contain added sugar stealthily hidden under more than 60 different names. Ideally, you should spend 90 percent of your food budget on whole foods, and only 10 percent or less on processed foods.
I also advise you to severely limit your consumption of refined carbohydrates (waffles, cereals, bagels, etc.) and grains, as they actually break down to sugar in your body, which increases your insulin levels and causes insulin resistance.
As a general recommendation, I advise you to keep your total fructose consumption below 25 grams per day, including that from whole fruit. Keep in mind that although fruits are rich in nutrients and antioxidants, they also naturally contain fructose, and if consumed in high amounts may actually worsen your insulin sensitivity and raise your uric acid levels.
Remember that artificial sweeteners like aspartame and sucralose are also a no-no, as they actually come with a whole new set of health problems that are much worse than what sugar or corn syrup can bring.
KICK THE CRAVINGS!
We continue to see emerging evidence in the literature (research) that obesity, pre-diabetes and diabetes are driving factors not only for chronic conditions like Peripheral Neuropathy, but also for a slew of other chronic diseases, including cancer. It�s important to realize that you don�t have to give up sugar completely but you must reduce it substantially in your diet. Research has shown that no one should be consuming more than 6 teaspoons of sugar per day, and this includes fruit sugar, as well.
In order to get healthy and fight off chronic illness, here are some additional dietary tips to remember:
Increase your consumptionof healthy fats, such asomega-3, saturated, and monounsaturated fats. Your body needs health-promoting fats from animal and vegetable sources for optimal functioning. In fact, emerging evidence suggests that healthy fats should make up at least 70 percent of your diet. Some of the best sources include organic butter from raw milk, (unheated) virgin olive oil, coconut oil, ghee, raw nuts like pecans and macadamia, free-range eggs, avocado, and wild Alaskan salmon.
Drink pure, clean water. Simply swapping out all the sweetened beverages like sodas and fruit juices for pure water can go a long way toward improving your health. The best way to gauge your water needs is to observe the color of your urine (it should be light pale yellow) and the frequency of your bathroom visits (ideally, this is around seven to eight times per day).
Add fermented foods to your meals. The beneficial bacteria in these healthful foods can support your digestion and provide detoxification support, which helps lessen the fructose burden on your liver. Some of the best choices include kimchi, natto, organic yogurt and kefir made from grass-fed milk, and fermented vegetables.
How to Get Rid of Your Sugar Cravings
Sugar is highly addictive and affects depency centers in the brain but it can also have an emotional component, as well. In order to squelch sugar cravings, it�s important to detox. Here at our clinic we utilize a 21 day Jump Start program. This is a great program for detoxing your body from unwanted chemicals and sugar addiction and for decreasing inflammation.
The temptation to eat or indulge in sugary foods will always be there, especially with the abundance of processed foods and fast foods everywhere. However, most sugar cravings arise because of an emotional challenge. If this is what causes you to crave sugar, the best solution I could recommend is the Emotional Freedom Technique (EFT). This technique is a simple and effective strategy to help control your emotional food cravings.
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Whole Body Wellness
Following a balanced nutrition, participating in regular physical activity and getting plenty of rest are fundamental factors for maintaining whole body wellness. While all of these can make you look and feel healthy, its also essential to address the health of your spine in order to maintain the proper function of all the body�s structures. Chiropractic care is a well-known alternative treatment option utilized by many individual�s to restore the health of the spine as well as maintain it. Chiropractic can also help prevent complications related to spinal injuries and conditions.
Miso has been a staple in Chinese and Japanese diets dating back approximately 2,500 years. Traced from ancient China, where it was known as hisio, a seasoning prized by aristocrats, miso was perfected in Japan from the 7th century to current day.
Today, most of the Japanese population begins their day with a warm bowl of miso soup to stimulate digestion and energize the body. When purchasing miso, avoid the pasteurized version and spend your money on the live enzyme-rich product, which is also loaded with beneficial microorganisms.
As long as you choose unpasteruizedmiso, you will be getting the benefits of live friendly microflora for the health of your inner ecosystem.
While it was once thought that soy was the reason for the low rates of heart disease, breast and prostate cancer in Asia, more evidence is now showing us that it is the consumption of traditionalfermented soy products (usually eaten every day) that are providing the real benefits.
There are many types of miso, some made with just soy beans and soy koji (called Hatcho miso, a favorite in Japan) and others made with barley and rice. The key to its amazing health benefits is that it must be allowed to ferment from 3 months to 3 years which produces an enzyme-rich food.
Miso is effective in detoxifying and eliminating elements that are taken into the body through industrial pollution, radioactivity and artificial chemicals in the soil and food system.
Benefits of Miso Soup
Many human and animal studies have been done on miso and have revealed the following benefits:
1. Give a boost to the immune system
Much like any fermented food, miso improves the population of good microflora in the digestive tract. Not only does miso act as a natural antacid, reducing the chance of digestive upset, but good microbes help to support a healthy and effective immune system. A healthy gut is essential for protecting you against disease because of its pivotal role in the body�s immune system.
2. Protect against harmful effects of radiation
Exposure to radiation is inevitable. Increased use of consumer electronics, medical testing procedures, and home radon are just a few of the many culprits behind your likely exposure to radiation on a daily basis. But studies have shown miso to be effective at preventing radiation sickness in those exposed to potentially dangerous levels.
A Japanese study conducted over the course of 25 years found miso to be effective as a means to prevent cancer from radiation exposure, and even useful in healing radiation burns when applied directly to the skin as a paste.
3. Prevent breast cancer
The soy isoflavones that exist in miso have been shown to be effective in preventing breast cancer, according to The Japan Public Health Center-Based Prospective Study on Cancer and Cardiovascular Diseases. Fermentation is believed to be the key, as the study included subjects consuming regular soy products as well as fermented ones, such as miso.
The latter group was found to have a reduced risk of breast cancer, even when other contributing factors were taken into consideration.
4. Guard against colon cancer, intestinal disease
Miso may also give relief to patients suffering from Crohn�s disease or Irritable Bowel Syndrome (IBS). Studies have also shown some promise that miso may be helpful in preventing colon cancer. Results published in the June 2013 issue of the Journal of Toxicologic Pathology showed laboratory animals fed three-month fermented miso did not exhibit precancerous changes or colon cancer after they were exposed to a carcinogen.
5. Remove the ills of smoking
Miso has even been used by smokers in Japanese culture as a means for quickly removing nicotine from the human system. So powerful, miso broth is routinely used in Japan to clean tar from smoker�s pipes.
Other Benefits of Miso Soup
Contains all essential amino acids, making it acomplete protein.
Aids digestion by stimulating the secretion of digestive fluids in the stomach.
Restores beneficialprobioticsto the intestines.
Aids in the digestionand assimilation of other foods in the intestines.
Is a good vegetable-quality source ofB vitamins(especially B12).
Strengthens the quality ofbloodand lymph fluid.
Reduces risk for breast, prostate, lung and coloncancers.
Protects against radiation(dipilocolonic acid, an alkaloid contained in miso, chelates heavy metals and discharges them from the body.
Strengthens theimmune systemand is antiviral
Is high inantioxidantsthat protect against free radicals (and cancer).
ReducesLDL cholesterol.
Preserves beautiful skin � miso contains linoleic acid which keeps skin supple and young looking
Reduces menopause symptoms (especially hot flashes)
How to Add Miso to Your Daily Diet
Use miso in small amounts, but on a regular basis, for best results. Consider a few teaspoons a day to be average use, though the most beneficial amount will vary from person to person, depending on body type, size, activity level and age.
Begin your miso regimen by adding a small amount�one to two teaspoons�per cup of soup. Add more as needed for desired taste so that the miso flavoring mingles, but does not overpower, the taste of the soup. Less is needed for aged miso.
Miso has a wonderful sweet/salty flavor that can be used in a wide variety of recipes. The color of miso can vary from light yellow�good to use in a sweet miso soup during warm weather�to a deep dark brown with earthy tones and hearty flavor, which can be cooked with root vegetables, wakame sea vegetable and dark leafy greens during the colder months. When cooking with miso use just enough to enhance flavor and avoid overpowering the dish with a strong salty taste.
Bok Choy Miso Soup
INGREDIENTS
2 tablespoons coconut oil
4 leaves of Bok Choy, rinsed, sliced in 1 inch ribbons including stems
4 cups vegetable broth, organic
1 organic carrot, thinly sliced
1/2 cup bamboo shoots
2 green onions sliced
1/4 cup sliced shitake mushrooms
1 teaspoon tamari sauce, organic
1 garlic clove crushed
2 tablespoons miso paste
Black pepper to taste
Sea salt to taste
DIRECTIONS
In a heavy soup pot place oil, turn to medium heat, put in carrots and garlic, saute until almost tender.
2. Add broth, tamari, and mushrooms, bring to a boil, once boiling reduce heat to low so that soup is simmering, simmer until mushrooms are almost done.
3. Add green onion, Bok Choy, black pepper and bamboo shoots, cook for a few minutes, add miso. Stir until miso is well blended. Add additional sliced shallot for garnish if desired.
Serves 2
LET FOOD BE THY MEDICINE�AND LET MEDICINE BE THY FOOD. ~Hippocrates
When battling peripheral neuropathy or any chronic illness, like, crohn�s, colitis, diverticulitis, IBS, cancer, autoimmune diseases and many more, the first step to healing must always begin with diet.
Today, everyone�s largest health problem is battling chronic inflammation. It effects the very young to the elderly. The World Health Organization (WHO) and the Center for Disease Control (CDC) both list chronic inflammation as the largest culprit in causing chronic diseases, including cancer.
The key to reducing chronic inflammation is adding delicious, superfood recipes to your diet. Recipes like Miso soup will decrease overall inflammation and lend itself to healing many chronic illnesses.
So, what have you got to lose? Go ahead and try a delicious bowl of miso soup. Enjoy�.while you heal!
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Whole Body Wellness
Overall health and wellness can be achieved by following a proper nutrition and engaging in regular exercise and/or physical activities. While these are some of the most common ways to ensure whole body health and wellness, visiting a qualified and experienced healthcare professional can also grant your body additional benefits. Chiropractic care, for instance, is a safe and effective alternative treatment option utilized by people to maintain well-being.
IFM's Find A Practitioner tool is the largest referral network in Functional Medicine, created to help patients locate Functional Medicine practitioners anywhere in the world. IFM Certified Practitioners are listed first in the search results, given their extensive education in Functional Medicine
