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Fight Inflammation with 5 Fruits

Posted in: Nutrition | May 29, 2020

Inflammation is the body’s way of telling the immune system to heal and repair damaged tissues…as well as to defend itself against foreign invaders, such as bacteria and viruses. When this happens, chemicals from the body’s white blood cells are released into the blood or affected tissues to protect your body from foreign substances. This release of chemicals increases the blood flow to the area of injury or infection and may cause redness and warmth. Without this reaction, wounds would fester, and diseases could become deadly.

But other factors can contribute to chronic inflammation…like diet, lifestyle habits, and environmental exposures. Medication is one method of management…but dealing with unwanted side effects is often a challenge. A more beneficial approach would be to adopt a healthier lifestyle, including a change in your daily diet. There are several foods that you could include in your meals to keep inflammation at bay. Here are 6 of the healthiest anti-inflammatory fruits:

Blueberries are the most abundant source of anthocyanins, a type of flavonoids known to have anti-inflammatory effects. They are enriched with vitamins C and K and manganese and are also a good source of dietary fiber.
Avocados have gained immense popularity around the world and are a millennial trend in the food world. But what puts them on our list is the host of nutrients they contain. Avocados are rich in anti-inflammatory monounsaturated fats, especially oleic acid. Oleic acid is effective in reducing the biomarkers of inflammation, according to preliminary studies. Avocados are also packed with Vitamin E – a micronutrient with anti-inflammatory effects. Diets that are rich in these compounds can decrease the risk of the joint damage seen in early osteoarthritis.
Oranges – Anti-inflammatory diets usually include foods that are rich in antioxidants. Fruits, especially citrus fruits, contain a large number of flavonoids as well as the antioxidant vitamin C and carotenoids. Oranges and grapefruits, in particular, contain large quantities of hesperidin and naringin, nutrients that contribute to a reduced risk of metabolic syndrome.
Strawberries – are not only delicious but also good for your health. They are low in calories and high in fiber, and they contain vitamins and minerals your body needs to function normally, including a lot of vitamin C. They also have anti-inflammatory properties. Dietary polyphenols and other bioactive compounds in strawberries were shown to improve pain and inflammation in osteoarthritis.
Cherries – The cherry fruit is a nutrient-dense food with relatively low calories and significant amounts of essential nutrients and bioactive food components, such as fiber, polyphenols, carotenoids, vitamin C, and potassium. Increased oxidative stress is the cause of several human chronic inflammatory diseases. Cherries have antioxidant and anti-inflammatory properties as they are a rich source of polyphenols and vitamin C; as such, they are known to help with arthritis.

5 Foods That Fight Hunger Pangs

Posted in: Nutrition | August 30, 2019

Hunger pangs are a natural body function signaling that it need continued nutritional intake to continue functioning. So, eating something in response to the pangs is obviously normal. However, many people resort to eating as a reaction to times of stress, anxiety and depression. So we need to make sure we’re eating quality nutrition that actually satisfies our physical hunger and not just resorting to emotional eating.

Some foods naturally help reduce hunger pangs you might experience between meals. Maybe more importantly, hunger pangs triggered more by emotions than by true physical hunger.

Regardless of the root of your hunger, you can easily fight it off with some delicious and nutritious foods.

These 5 foods act as appetite suppressants to fight against those spontaneous urges to eat:

Water – Technically, water is not a food, but nothing is more vital to the human body. It’s extremely important to make sure you stay well-hydrated throughout the day. Since the human body often reads thirst as hunger, it is easy to go for a caloric snack when a freebie from the fountain would suffice. Water as a weight control tool is often overlooked. Try to drink at least one cup, or eight ounces, of water each hour early in the day then begin to taper off in the afternoon to thirst. Add some ice cubes so your body has to work harder to bring the water to body temperature.
Green Tea – This one works in tandem with water, actually. Heat up some water then toss a tea bag in, and you are already two-for-two on this list. Green tea contains epigallocatechin gallate (EGCG), which is an epic phytonutrient that helps stimulate the hormone cholecystokinin, or CCK, which creates that glorious feeling of satiety. EGCG gets bonus points for activating thermogenesis, or fat burning.
Apples – Whether you prefer red, green or golden varieties…apples are a great way to fend off any sudden hunger pangs…at any time of the day. The key appetite suppressing agent, according to Dr. Oz is the soluble fiber, or pectin, so eat up for a dose of tart or sour that will keep your calories in check.
Spinach – Dr. Richard Kohnke discovered in 2009 that the thylakoids that spinach is rich in…suppress appetite by increasing the level of the hormone leptin. This hormone controls the sense of hunger by telling you when you’re full
Almonds – In general, nuts and seeds are filled with healthy fats, protein, fiber and vitamins, particularly vitamin E in almonds. So when you eat them in a modest and correct serving size, almonds can help keep you from feeling hungry until your next scheduled meal.

9 Pain Relieving Yoga Stretches for Your Lower Back

Posted in: Tips | June 28, 2019

Nearly 85 percent of adults will experience some kind of lower-back pain in their life…according to a frequently quoted Canadian survey from the late 1990s. The harsh reality is that almost everyone is burdened with Lower-back pain some point. The good news is that some gentle stretching and strengthening can help alleviate pain. “Even a little yoga can go a long way,” says Alyx Walkinshaw, a yoga instructor behind the book and app Yoga for Seniors and Adults.

“I really identify with the beginning yoga practitioner and with making the practice accessible to everyone. No matter how busy you get, yoga can help bring you back into balance,” Alyx Walkinshaw

Here, she walks us through a sequence of nine poses that will help mitigate and prevent persistent lower-back pain.

Roll Down/Roll Up with a Forward Fold – What It Does: This movement is a great way to warm up your entire spine, lower back, hamstrings, calves, and ankles. Start your practice here to open the areas of the body you’ll be working in this sequence.
Wide-Leg Forward Fold – What It Does: This pose stretches the inner legs, back of the legs, and spine.
Pyramid Pose – What It Does: This pose strengthens the legs while stretching the hamstrings and improving posture and balance.
Down Dog – What It Does: Down Dog stretches the shoulders, hamstrings, calves, and arches of the feet.

Like to see 5 more poses and some more demonstration photos?

Boosting Your Gut Health with 7 Foods

Posted in: Nutrition | May 31, 2019

Prebiotics – Eat More!

Prebiotics provide a good food source for certain populations of healthy gut bacteria, such as bifidobacteria, which, in turn, prevent intestinal inflammation. Studies have shown that prebiotics can be particularly beneficial for obese people, as they reduce insulin and cholesterol levels, while lowering the risk of heart disease and diabetes. Prebiotics can be bought as supplements, but they are also contained within foods including asparagus, leeks, bananas, garlic and jerusalem artichoke.

Fibre & Wholegrains – A diet rich in high-fibre foods such as apples, artichokes, blueberries, chickpeas, lentils, pease and beans can limit the growth of harmful bacteria and stimulate bifidobacteria, lactobacilli and another healthy species called Bacteroidetes.
Fermented Products – Fermented foods such as kimchi, kefir, kombucha, natural yoghurts and fermented soya bean milk have been shown to promote the abundance of healthy gut bacteria and reduce the levels of enterobacteriaceae, a family of bacteria linked to a number of chronic diseases. Natural yoghurt enriched with bifidobacteria has also been found to alleviate lactose intolerance in children and adults, while yoghurts enhanced with lactobacilli have had some beneficial results in patients with inflammatory bowel disease. Avoid flavoured yoghurts, which tend to contain high levels of sugar.
Polyphenols – Polyphenols are found in foods including almonds, blueberries and broccoli as well as in green tea, cocoa and red wine. The types of polyphenols found in cocoa are linked to changes in the microbiome that reduce inflammation and triglyceride levels.

Avoid Artificial Aweeteners

Commonly found in food as replacements for sugar….Artificial sweeteners such as aspartame has been found to alter gut bacteria in human and animal studies. These changes appear to result in elevated blood sugar levels and increased susceptibility to metabolic disease.

Read More

Pain Therapy – 3 Alternative Strategies for Severe Chronic Pain

Posted in: News | April 30, 2019

HIGHLIGHTS of the STORY

A chiropractor known as the “Good News Doctor,” Dr. Mark DeBrincat recovered from severe injuries that kept him in severe chronic pain for 15 years using neurofeedback, essential oils and pulsed electromagnetic field (PEMF) treatments.
8 essential oils helped Dr. DeBrincat to remodel the tissue in his spine, reducing his pain from a 10 to a 5, and then to zero. Essential oils are volatile compounds found in grasses, trees, roots, bark, leaves and flowers. Essential oils in general are about 50 to 70 times more powerful than herbs, and should be used sparingly.
The neurofeedback device consists of a cap with 19 leads hooked to a computer that register neural activity, giving you a three-dimensional map of your neurology.
Once dysregulated areas of your brain have been identified, they can be targeted to increase neuroplasticity. Once neuroplasticity kicks in, you start growing new tissue.

Opiates are seen by many as the only option for severe pain. This can have severe health consequences…because Opioids are extremely addictive and 130 Americans die from opioid overdoses each and every day.1 The death toll from opioids is so great it has actually contributed to lowered life expectancy in the U.S.

I remembered back in school we talked about healing, getting better and overcoming anything. It’s always innate. We heal from the inside out. We get harmed from the outside in. I really started studying more epigenetics. ~ Dr. Mark DeBrincat

Essential Oils:

The body is remodeling itself. The oils that are helping remodel tissue are literally getting in there with the DNA when it makes 3 billion copies of itself before it finds the cleanest one to go into the new cell. It helps take out debris, damage, toxins, scars … so that you can give back to your root cell, which is the purest form before you had all your problems …

Neurofeedback Details

Knowing there’s technology that can pinpoint a specific network and grow tissue to help that network, this has given us so much hope to help people who are needlessly suffering in pain, because honestly, there’s no drug that’s going to heal them …

Choosing a Gilroy Massage Therapist

Posted in: Tips | March 29, 2019

Choosing a massage therapist in the Gilroy, CA area that’s right for you… likely will rest on several considerations. Typical factors might include 3 key areas involving the therapists general approach or style, qualifications, and gender.

Qualifications: Training and experience of therapists vary. Some states and municipalities require licensing of massage therapists. Check your therapist’s credentials, especially if you are seeking massage for problem conditions.

Gender: The gender of your massage therapist is mainly a matter of personal preference. Cross Gender massage is common today. Your massage therapist should be someone you feel comfortable with and with whom you can relax.

Approach or Style: Many massage therapists use an eclectic approach to their work, combining several different massage styles. The two most common general styles are traditional Swedish massage, and Oriental bodywork style such as shiatsu and acupressure. Some massage therapy approaches have specific applications. Talk to your massage therapist to find out if his/her style is suitable for the goals you have set for your massage session.

General Advice for Your Massage Therapy Session:

Participate actively in your massage therapy session.
Don’t understand anything?…ASK!
Have any specific requests? …feel confident about stating them in advance.
Uncomfortable at any time? …say so.

It’s your time, money and health! Most of all, relax and enjoy your massage!

From: Your First Therapeutic Massage – Patricia J. Benjamin PhD.

Probiotics – 7 Tips for the Best Choice

Posted in: Nutrition, Tips | February 28, 2019

Choosing a probiotic can be alot like choosing an insurance company. The sheer quantity to choose from alone often makes the process extremely difficult. Here are 4 positive elements to look for in a great probiotic…and 3 characteristics to avoid. They can be the difference between a life enhancing supplement and another cheap disappointment.

Characteristics to Include:

Number of CFUs – CFUs (Colony Forming Units) are how probiotics are measured. The quantity of CFUs alone has a significant impact on the product’s effectiveness and your resulting satisfaction. Minimum target: 40-50 billion of CFUs per serving.
Strain Diversity – here again, quantity is critical. Target: 8-12 strains is good and diverse quantity to offer real benefit to your digestive and immune health. Many inferior products only contain 1-2 strains. Don’t waste your time and money.
Substrains – shown next to strains on the product label…substrains indicate that a particular probiotic strain has been clinically studied and proven effective (e.g. L. Acidophilus La-14TM)
Prebiotics – a fiber-based component like NutraFlora® Fiber…prebiotics nourish the good bacteria in the gut so it thrives and increases effectiveness in general

Things to Avoid:

Refrigerated Probiotics – refrigeration is required for some probiotics because they often contain strains that aren’t stable and tend to be ineffective. Refrigerated probiotics often lose their potency during shipping from manufacturer to consumer. Best bet…probiotics formulated to withstand room temperature.
Chemicals or Irritants – Look for a probiotic that is Gluten, Soy and Dairy Free, and does not contain preservatives or fillers.
Amazon Reviews – Up to 65% of Amazon reviews are written by paid individuals, and some of them might not have tried the product. Balance your research with real research.

5 Key Reasons Why to Choose Chiropractic

Posted in: Tips | January 31, 2019

Why should you consider choosing Chiropractic care for your overall health?

35 million Americans (adults & children) each year are already being treated by Doctors of Chiropractic (DCs)
DCs undergo a rigorous education in the healing sciences at institutions accredited by the U.S. Department of Education…and are are licensed to practice in all 50 states.
An increasing number of research studies and reviews demonstrate that the services provided by Chiropractic physicians are both safe and effective. The evidence strongly supports the natural, whole-body and cost-effective approach of chiropractic services for a variety of conditions..
Most health insurance plans cover Chiropractic services…including major medical plans, workers’ compensation, Medicare, some Medicaid plans, and Blue Cross Blue Shield plans for federal employees, among others.
Professional athletes use Chiropractic extensively to prevent and treat injuries as well as achieve optimal health and functioning.

These are just a handful of reasons why many people are turning to chiropractic services to get and stay healthy and pain free. 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.

Doctors of Chiropractic – also referred to as Chiropractors or Chiropractic Physicians – practice a hands-on, drug-free approach to health care that includes patient examination, diagnosis and treatment. Chiropractors have broad diagnostic skills and are perhaps best known for their expertise in the use of spinal manipulation; however, they are also trained to recommend therapeutic and rehabilitative exercises, and to provide nutritional, dietary and lifestyle counseling.

Exercise & Working Out for 50+ Year Olds

Posted in: Tips | December 31, 2018

It goes without saying…getting exercise and working out is much different when you’re 50+ years old…compared to when you were in your 20’s. Your body just isn’t the same…and You won’t be able to do the same things — nor should you. But You Need Exercise Now More Than Ever because it’s the key to your independence and a better quality of life with each passing year. Just how exactly do you get the necessary exercise to help stay healthy…without hurting yourself?

Why Exercise Is Good – Losing muscle mass is a natural part of aging…but exercise can help you rebuild it. Muscles also burn more calories than fat, even at rest, which will offset your slowing metabolism. Exercise helps stop, delay, and sometimes improve serious illnesses like heart disease, high blood pressure, diabetes, stroke, Alzheimer’s disease, arthritis, and osteoporosis. It can help your brain stay sharp and keep you from falling into a funk.

Exercise Types – We all need different types of exercise. Cardio or aerobic exercise gets your heart rate up and makes you breathe harder, which builds your endurance and burns calories. Strength or weight training keeps your muscles ready for action. Flexibility exercises help you stay limber so you can have a full range of movement and avoid injury. Balance training becomes important after age 50, so you can prevent falls and stay active.

Choose the Right Activities – Lower-impact exercise, with less jumping and pounding, is kinder to your joints. Some activities provide more than one type of exercise, so you’ll get more bang from your workout buck. Definitely pick things that you enjoy doing! Your doctor or physical therapist can suggest ways to adapt sports and exercises, or better alternatives, based on the limitations of any medical conditions you have.

Walking – Simple yet effective! It builds your stamina, strengthens lower body muscles, and helps fight against bone diseases like osteoporosis. It’s easy to work into your day. You can go solo or make it social. At a moderate pace, you’ll get exercise and still be able to chat with a friend or group.
Dancing – The style of dance doesn’t matter so much: ballroom, line, square, even dance-based aerobics classes like Zumba and Jazzercise. Dancing helps your endurance, strengthens your muscles, and improves your balance. It burns a lot of calories because it gets you moving in all directions. Research shows learning new moves is really good for your brain, too. Plus, you could be having so much fun, you might not notice you’re doing exercise.
Cycling – Especially helpful for those of us with stiff or sore joints, because your legs don’t have to support your weight. The action gets your blood moving and builds muscles on both the front and back of your legs and hips. You use your abs for balance and your arms and shoulders to steer. Because there’s resistance, you’re strengthening your bones, too. Specially designed bike frames and saddles can make riding safer and easier for various health issues.

How Much? – If you’re in good health, you should get at least 150 minutes of moderate cardio activity a week. It’s better when you spread it out over 3 days or more, for a minimum of 10 minutes at a time. Also spend time at least twice a week specifically working the muscles in your legs, hips, back, abs, chest, shoulders, and arms.

Two General Rules:

the more you exercise, the more benefit you get.
any exercise is better than no exercise.

Kick a Cold in 24 Hours?

Posted in: Tips | November 30, 2018

Yes you can! When you feel a cold coming on… there’s nothing you want more than to get rid of it as fast as possible.

These 7 cold remedies come from a Dr. of Functional Medicine / Nutritionist (Dr. Axe) who assures us that you can reduce your “cold time” by 70-80%!

1) Echinacea – the first thing you should start doing if you want to kick a cold fast is start consuming Echinacea. Multiple studies show that Echinacea can help you kick cut down your cold and flu time by more than 50%… cut it down by a whole day and a half. Echinacea is very very effective and so…. find a good Echinacea supplement to start using right away.

2) Elderberry or Elderberry Syrup – it’s loaded with antioxidants, vitamin C and immune boosting properties. So again, Elderberry Extract or Elderberry Syrup is the best of the best… and when you’re buying elderberry syrup, look for a brand that doesn’t really have much added sugar or any added sugar. It should just be black elderberry syrup is the best thing you can consume and actually of all the things I’ll talk about… that elderberry syrup may be the most effective.

3) Vitamin C – I recommend a thousand milligrams five times a day. Vitamin C improves circulation and boosts your immune system. There are so many studies out there showing that vitamin C is highly effective. Look for a natural brand… a quality brand when you’re buying Vitamin C. Remember, a thousand milligrams five times a day is highly effective.

4) Garlic – You can do garlic capsules but, the most effective thing to do is actually simply bite down on a garlic clove once or twice and then swallow it… or cut it up in small little pieces and then swallow it. You don’t want to swallow the whole clove without biting into it or without cutting it because then those compounds aren’t released as well in your system. Garlic contains a compound called allicin which is a natural antiviral natural antibacterial and antifungal so garlic will actually kill off the bad bacteria the virus and the fungus in your system helping your body heal quickly

5) Oregano Oil – aka “oil of oregano”… is one of the most powerful essential oils in the world that can help naturally heal your body. Oregano…similar to garlic, is going to help kill off the viruses the bacteria the parasites those things in your body that are causing you to be in the diseased state so again oregano oil. What I typically recommend is about four to five drops in water three to four times a day drinking that right down with a big glass of water.

6) ZINC – We talked about vitamin C earlier as a vitamin… well the best mineral for boosting your immune system is Zinc. So I’d recommend a hundred milligrams of Zinc probably fifty milligrams twice daily of Zinc. Zinc can really naturally boost your immune system support your gut health but the big thing is it’s going to support that immune response in your system so getting some zinc.

7) Apple Cider Vinegar – I recommend two tablespoons of apple cider vinegar in your water three times a day. Apple cider vinegar has cleansing and detoxification benefits. When you do Echinacea along with Apple Cider Vinegar… both improve lymphatic drainage… and that’s part of what the issue is. If you have a cold or flu, you may notice that your lymph nodes are swollen when you can start doing the apple cider vinegar and the echinacea both… that’s going to really improve and speed up your lymphatic drainage.

If you can follow these tips above…it may cut down your cold symptoms to 24 hours… or probably at the max it’ll cut down your total colon flu time by a lot of times by 75 to 80%!

You’re going to be feeling better that much faster.