Health Tip For The Week

TOP 10 SUPER FOODS!!!

1.Whole Grains
Whole grains are naturally low in fat and cholesterol-free; contain 10% to 15% protein and offer loads of fiber, resistant starch and oligosaccharides, minerals, vitamins, antioxidants, phytochemicals, and often, phytoestrogens. With all those nutrients in one package, it’s no wonder whole grains provide so many health benefits, including protection from heart disease, stroke, diabetes, insulin resistance, obesity, and some cancers.

 2.Veggies — Especially Dark Green Ones
Whether it’s the two vegetables high in viscous fiber (eggplant and okra); the cruciferous veggies (like kale and broccoli) with their anticancer organosulfur compounds; or the carotenoid family (like carrots, sweet potatoes, and spinach) with their rich mix of phytochemicals, the message is clear: The more the merrier! Eat as many vegetables as you can, as often as you can. Dark green veggies, in particular, showed up on all sorts of food synergy lists in my book: for vegetables high in vitamin C; foods with multiple carotenoids; foods high in potassium, calcium, and magnesium; and good sources of vitamin E.

3.Nuts
Nuts contain mostly monounsaturated fat, and antioxidant phytochemicals (like flavonoids). Most also contribute phytosterols, which in sufficient amounts may help lower blood cholesterol, enhance the immune system, and decrease the risk of some cancers. Nuts also have some vitamins and minerals we tend to lack, like vitamin E, potassium, and magnesium. Two forms of vitamin E tend to work best together (alpha- and gamma-tocopherol), and you’ll find them in almonds, cashews, and walnuts. Walnuts also contain some plant omega-3s.

 4.Tea (Especially Green Tea)
With each sip, you get two potent flavonoids — anthocyanin and proanthocyanidin — plus a healthy dose of catechin, which may enhance the antioxidant activity of alpha-tocopherol (a form of vitamin E). Green and black teas also contain antioxidant polyphenols, thought to block cell damage that can lead to cancer. Phytochemicals in tea have a half-life of a few hours, so have a cup now and another later to get the biggest bang for your tea bag.

 5.Olive Oil.
There are 30-plus phytochemicals in olive oil, many of which have antioxidant and anti-inflammatory action in the body, helping to promote heart health and protect against cancer. They’re also found in the olives themselves, of course.

6.Fish
Fish offers heart-healthy omega-3 fatty acids, along with a dose of potassium. It’s also a rare natural food source of vitamin D. A recent Norwegian study found that the intake of fish and fish products was strongly linked to higher mental performance in a group of men and women aged 70-74. And because lean fish had the same health benefits as fatty fish in this study, it may not be just the omega-3s at work, but perhaps a combination of components found in fish. Fish omega-3s may also have some synergy with plant omega-3s and olive oil, so cook your seafood with a little canola oil or olive oil. Or, serve your seafood with a side dish rich in plant omega-3s or lightly dressed in olive oil.

 8..Tomatoes
Tomatoes contain all four major carotenoids, which have synergy as a group. Few fruits and vegetables can say that! Tomatoes also contain three high-powered antioxidants thought to have synergy together (beta-carotene, vitamin E, vitamin C) as well as lycopene, which has synergy with several food components.

 8.Citrus
The whole citrus family is loaded with synergy because it boasts plenty of vitamin C and the phytochemical subgroup flavones, which are thought to have antioxidant and anti-inflammatory action in the body, as well as other benefits. Oranges also offer two carotenoids: lutein and zeaxanthin. Grapefruits are rich in the antioxidant lycopene.

9.Flaxseed
Ground flaxseed seems to have synergy within itself on many levels, through fiber, lignans (plant estrogens), and plant omega-3s. But the seed may have synergy with several other foods, such as fish omega-3s and soy, and these are just the ones we know about. Remember, it’s ground flaxseed you want to add to your yogurt or cereal. All those healthy components aren’t absorbed and available to the body until the seed is ground.

10.Low-Fat Dairy
Dairy foods deliver a team of players that’s important for healthy bones (calcium, vitamin D, protein, phosphorus, magnesium, vitamins A and B6), some of which have synergy together. Calcium combined with vitamin D, for example, may reduce the risk of colon cancer. Including a couple of low-fat dairy servings a day is also part of the DASH (Dietary Approaches to Stop Hypertension) diet to lower hypertension.

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 Information found on Webmd.com

At the outset, we must understand what we can gain out of this wonderful practice 

At the physical level, yoga and its cleansing practices have proven to be extremely effective for various disorders. To get a sampling of how yoga benefits health disorders, please visit the Yoga Therapysection at healthandyoga.com.

More importantly, yoga is extremely effective in:

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  ]]> http://wearecreatingwellness.com/blog/2010/10/benefits-of-yoga/feed/ 0 http://wearecreatingwellness.com/blog/2010/08/gut-health-and-its-importance/ http://wearecreatingwellness.com/blog/2010/08/gut-health-and-its-importance/#comments Tue, 24 Aug 2010 15:07:43 +0000 bhaskayne http://wearecreatingwellness.com/blog/?p=81 Great Basin Chiropractic: A Creating Wellness Center

 Health Tip For The Week

Obesity is not the only health risk your child faces if he eats a diet consisting mainly of processed foods and snacks. As illustrated by this study, a junk food diet – with is a largely denatured diet, devoid of “live” nutrients such as healthy bacteria – can also set the stage for asthma, eczema, and a variety of allergies, inflammatory conditions and autoimmune diseases.

Sadly, as the Western-style diet spreads across the globe, much of the natural microbial diversity that is so crucial to good health is actually starting to disappear! Here, the authors stress the importance of “preserving this treasure of microbial diversity from ancient rural communities worldwide.”

Indeed, the importance of eating a gut-healthy diet cannot be underestimated. Your gut plays a major role in your physical and even mental health, and having a healthy gut entails maintaining a balance of “good” and “bad” bacteria ( 85 percent “good” and 15 percent “bad)– something you simply will not accomplish by eating highly processed, “dead” foods.

Until recently, most doctors dismissed the notion that your digestive system did much of anything outside of breaking down food, but in recent years scientists have revealed just how inaccurate this thinking was.

For example, an estimated 80 percent of your immune system is actually located in your gut, so supporting your digestive health is essential to also supporting your immune system, which is your number one defense system against ALL disease.

Therefore, it should come as no major surprise to find out that lack of beneficial bacteria in your intestines will also allow allergies, inflammation and autoimmune diseases to flourish where they might not otherwise.

Common signs and symptoms that you may need to address your intestinal balance include:

• Gas and bloating
• Constipation or diarrhea
• Nausea
• Headaches
• Fatigue
• Sugar cravings, and cravings for refined carb foods

Chances are, if you or your entire family eats a lot of processed junk foods and fast foods, this list may be a description of a more or less an everyday “normal” state for you

To read the complete article visit  mercola.com

To support a healthy gut, it is important to eat foods that are not processed, are rich in nutrients, and organic if possible.  We carry a probiotic at the clinic to supplement your diet.  If you ever take an anti-biotic then if is even more imortant that you take an supplement to get your flora balanced again to prevent what is listed above as well as to prevent an secondary infection.  If you would like more information on this product call Barb  801-363-8899 begin_of_the_skype_highlighting              801-363-8899      end_of_the_skype_highlighting.

Help the people you love and share this tip. 

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Great Basin Chiropractic: A Creating Wellness Center

  Health Tip For The Week

S-t-r-e-t-c-h

And feel better!

Our bodies were meant to move, but many of us do not move enough to maintain adequate ranges of motion around our joints. As we lose flexibility we may be more prone to injury from muscle pulls, or if the muscle/fascia imbalance is one-sided, a joint may be pulled out of alignment creating discomfort or pain. Stretching is an easy and relaxing way to maintain your range of motion, and to increase it if needed.

For best results, stretch gently enough to feel a pull, but no pain, and as you hold the stretch over 30 seconds to a minute or two, wait to feel the area loosen. If you feel a tightening sensation as you are holding the stretch, you are probably stretching too hard, and the muscle is contracting in order to prevent injury, which ultimately defeats the purpose. Be certain that you feel the stretch between the joints and not at the joints, as it is important not to stretch the ligaments that hold your bones together, nor the tendons that connect the muscles to the bones. For example, as you stretch your hamstrings on the back of your upper leg, you do not want to feel the stretch behind the knee. Try bending your knee slightly, or adjusting the angle of your leg to move the stretch into the muscle.

You may notice as you stretch, that one side feels tighter than the other. Your stretching goal is to achieve balance, so stretch the tight side twice as long. A few weeks to months later, when both sides seem even, stretch them equally, and congratulate yourself on correcting a muscle imbalance!

Stretching needs to be done a minimum of five days a week to be effective. Once or twice a week will not achieve results. So schedule 15 to 20 minutes daily, and enjoy the luxury of a relaxing stretch. It will feel wonderful, and is a soothing way to let go of some of the day to day stress that infiltrates our being.

S-t-r-e-t-c-h and feel better!

Our bodies were meant to move, but many of us do not move enough to maintain adequate ranges of motion around our joints. As we lose flexibility we may be more prone to injury from muscle pulls, or if the muscle/fascia imbalance is one-sided, a joint may be pulled out of alignment creating discomfort or pain. Stretching is an easy and relaxing way to maintain your range of motion, and to increase it if needed.

For best results, stretch gently enough to feel a pull, but no pain, and as you hold the stretch over 30 seconds to a minute or two, wait to feel the area loosen. If you feel a tightening sensation as you are holding the stretch, you are probably stretching too hard, and the muscle is contracting in order to prevent injury, which ultimately defeats the purpose. Be certain that you feel the stretch between the joints and not at the joints, as it is important not to stretch the ligaments that hold your bones together, nor the tendons that connect the muscles to the bones. For example, as you stretch your hamstrings on the back of your upper leg, you do not want to feel the stretch behind the knee. Try bending your knee slightly, or adjusting the angle of your leg to move the stretch into the muscle.

You may notice as you stretch, that one side feels tighter than the other. Your stretching goal is to achieve balance, so stretch the tight side twice as long. A few weeks to months later, when both sides seem even, stretch them equally, and congratulate yourself on correcting a muscle imbalance!

Stretching needs to be done a minimum of five days a week to be effective. Once or twice a week will not achieve results. So schedule 15 to 20 minutes daily, and enjoy the luxury of a relaxing stretch. It will feel wonderful, and is a soothing way to let go of some of the day to day stress that infiltrates our being.

Help the people you love and share this tip. BE FIT! EAT RIGHT! THINK WELL!

But concentrating solely on the physical may mean we’re ignoring the mental benefits of exercise, which can be a lot more consistent than weight loss and likely keep us motivated to go back for more.

Consider a new Columbia University Medical Center study, which shows exactly how exercise can improve our memories. Published in a mid-March edition of Proceedings of the National Academy of Sciences, a multidisciplinary scientific serial, it explains how aerobic activity targets a region of the brain, known as dentate gyrus, which plays a role in age-related memory decline that begins for adults starting in their 30s.

Researchers have shown in mice that exercise induces that part of the brain to grow neurons and, through using magnetic resonance imaging scans, found the same thing happens with humans, says study author Dr. Scott Small, associate professor of neurology at Columbia University Medical Center. The result of this growth was an improvement in memory.

How so? After exercising, people asked to repeat a list of 20 words did about 20% better than those who didn’t hit the bike or treadmill for an hour a day, four days a week, over a three-month period.

“If you’re worried about memory loss,” says Small, “think about doing exercise.”

Other researchers are of the same mind.

Positive Paybacks
In a presentation at the American College of Sports Medicine’s (ACSM) annual Health and Fitness Summit & Exposition in March, fellow Michael Bracko said the psychological benefits of exercise are as important, if not more so, than the expected physical ones. Lots of people who exercise don’t see the stark physical benefits, but they do feel better, lower their stress levels and even sleep better.

Another study published by ACSM last year linked kids’ vigorous physical activity to better grades, while others have suggested that older, fit adults are less likely to experience dementia or suffer from Alzheimer’s.

And the benefits appear to work both ways.

Research by Ellen Langer, professor of psychology at Harvard Medical School, shows that our mind-set can affect the health benefits we get out of activity during our daily routines.

The study, published earlier this year in the psychology journal Psychological Science, looked at 84 housekeepers for seven hotels who, on average, cleaned 15 rooms a day and spent 20 to 30 minutes on each. Women in four hotels were told their regular work was enough exercise to meet the requirements for a healthy, active lifestyle, while the other women were told nothing.

A month later women in the informed group lost an average of two pounds, lowered their blood pressure by almost 10% and were significantly healthier in terms of their body-fat percentages, waist-to-hip ratios and body mass index. The changes were higher than any of those reported in the control group.

Langer says the ways people view their work or routines–failing to recognize it may be a source of physical activity–limits those potential positive health effects. Being mindful, for instance making an effort to actively notice new things around you, can make a difference.

“It’s clearly good for us,” Langer says, “and by practicing it more often you not only have a feeling of being more fully alive but you could have a significant impact on your health.”

Great Basin Chiropractic: A Creating Wellness Center

 Resveratrol

    The Mediterranean Paradox. 
A new study shows that high doses of Resveratrol may improve brain blood flow and could potentially boost brain health. Resveratrol is a bioactive compound found in grapes and red wine.

Interest in this compound began in 2003 when research showed that Resveratrol was able to increase the lifespan of yeast cells. NutraIngredients notes that:

“…studies in nematode worms, fruit flies, fish and mice have linked Resveratrol to longer lives. Other studies with only resveratrol have reported anti-cancer effects, anti-inflammatory effects, cardiovascular benefits, anti-diabetes potential, energy endurance enhancement and protection against Alzheimer’s.”

Resveratrol has been called the modern-day fountain of youth because it appears to slow down aging and even increase the lifespan of human cells.

Sources:

• NutraIngredients, May 5, 2010
• American Journal of Clinical Nutrition, March, 2010
• Mercola.com

A lot of focus has centered on Resveratrol and its role in enhancing longevity. But new research is expanding this focus and showing this potent antioxidant may influence many aspects of your health, including that of your brain.

Study participants taking 250 or 500 milligrams of Resveratrol experienced a dose-dependent increase in cerebral blood flow. This suggests that Resveratrol may play a role in keeping your brain function healthy.

What is the Mediterranean Paradox?

Resveratrol is a ployphenolic bioflavanoid antioxidant that certain plants produce in response to stress, such as injury or fungal infection. It’s also been known as the French or Mediterranean Paradox – people in this region have a tendency to have great cardiovascular health despite a diet rich in oils and wine (which is a rich source of Resveratrol)

It later made headlines in 2003, when Harvard researchers found it could extend the lifespan of yeast cells.

How does Resveratrol help?

One way is through its ability to modify inflammation in your body. Resveratrol helps prevent your body from creating sphingosine kinase and phospholipase D — two molecules known to trigger inflammation. Chronic inflammation is not beneficial, and in fact has been linked to numerous chronic diseases including heart disease.

Resveratrol also seems to produce many similar benefits as exercise, including lowering insulin levels, which is a key to fighting disease and staying young. (We are not suggesting you use this supplement to replace a healthy diet or exercise program, only add it as a powerful addition to your healthy lifestyle).

Resveratrol is a potent antioxidant, and antioxidants help to protect your cells from free radical damage and aging. Additionally, a diet rich in fresh, organic vegetables and fruits is one of the best ways to enhance your body’s free radical protection, but powerhouses like Resveratrol may give you an extra boost.

Resveratrol deeply penetrates the center of your cell’s nucleus, giving your DNA time to repair free radical damage. It also supports cell functions in your heart and brain so that you can:

• Help prevent the rampant spread of cancer cells at any stage
• Keep your blood circulation going smoothly and prevent arterial damage
• Protect your brain from the development of Alzheimer’s disease
• Prevent neurological disorders such as strokes, ischemia, and Huntington’s disease

Should You Get Resveratrol from Red Wine?

Resveratrol is found in abundance in red wine, and it’s highly soluble in alcohol, meaning your body may absorb more of it from red wine than from other sources. We do not, however, suggest drinking large amounts of red wine, as the alcohol is a poison to your system.

You can get some resveratrol from your diet by eating grapes (muscadine grapes have the highest concentration of resveratrol in nature because of their extra thick skins and numerous seeds where it is concentrated), cocoa, dark chocolate and peanuts, but it will likely be difficult to get a therapeutic dose, especially since these are all foods you should eat only in moderation.

The other option is to take a Resveratrol supplement, like Paradox, a form the body can use. Resveratrol is in the supplement form with very high concentrations, providing the equivalent of 200 glasses of red wine in a concentrated supplement.  We carry this supplement at our clinic. 

Info found at: www.creatingwellness.com

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Class Description:  Basics of Back Care

Do you want to maintain your healthy back or rehab your painful one?  Did you know that osteoarthritis is a leading cause of back pain?  Join us as we discuss the causes of back pain, then explore the lifestyle issues that contribute to this epidemic health issue.  We will look at the simple neuro-anatomy, spinal structure, and the muscle partners and weakness that contribiute to back pain, then explore a three-prong wellness model that will enhance and promote spinal heath and help alleviate nagging pain.  We will also see how posture, core strength, exercise, nutrition, and mind-body relate to back pain, and provide insight into dealing with these issues.

June 2 – 7:00 pm til 9:00 pm  

CLASS:  LLHL 105-001

Location:  Annex   SLC  campus

Check Enrollment:

1. Go to www.utah.edu

2. Under student heading, click on Catalog and Class Schedules

3.  Click the appropiate semester

4.  Click AOCE classes

5.  Click class category (e.g. LLART or LLPOT)

6.  Click on catalog number with the appropiate section.  It will give you the cap, how many are enrolled, and how many seats are available

7.  Call the LIFE office, 801-587-5433, if you need assistance

Hope to see you there!!!!

Be Fit!  Eat Right!  Think Well!