I am very committed to eating really healthfully and feeding my family as much nutritious food as possible. Many people complain to me that they can’t buy fresh, organic food because it’s too expensive. It’s interesting to me that 100 years ago we spent twenty-five percent of our disposable income on food and now we only spend ten percent. Furthermore, we’re actually consuming more food than before, while getting fatter and sicker. But I do think we’re starting to make the connection that we have a lot of cheap food in this country, and that cheap food has hidden costs—to our physical bodies, as well as the environment.
How can we eat healthfully without breaking the bank? Although they may not work for everyone, here are the strategies I have used over the years to allow me to eat the way I want and stay within my budget:
1. Cook from Scratch
Fast food and convenience food come with a hefty price tag. Someone’s got to pay for all that packaging and marketing! We have got to get back in the kitchen and learn how to cook some simple basic meals and staples. Making a pot of soup with vegetables and beans, homemade salad dressing or an omelet are not only easy and inexpensive, but they will almost always be higher in quality than what you get from outside your kitchen. Even if you just swap out ridiculously expensive boxed cereals with steel cut oats or homemade muesli, over time you’ll save more than you think.
2. Have a Plan
Americans waste about 25% of the food they buy. Not only are we piling more into our landfills, but we are throwing money in the garbage. The most important thing I do every week to help make sure I am organized to actually cook every night is to make a menu for the week and shop accordingly. This means everything I buy has a purpose and I rarely put anything into my cart that’s not on my list. This
cuts waste dramatically. If you do nothing else, shopping with a meal plan in mind will save you tons of time and money.
3. Bulk Bins
The bulk bins at my supermarket sometimes offer savings over buying the same item in a package. This is also a good idea if you want to try out a food and you’re unsure of buying a whole bag of it which could end up going to waste.
4. Case Discounts
My local Whole Foods will offer a discount of 10-20% when buying a case of an item, typically in quantities of 12. This is great for things that I go through quickly like olive oil, or for non-perishables such as packets of frozen acai puree. However, this isn’t a great strategy for foods with a short shelf life like nuts or cheese.
5. Shop the Salad Bar
Don’t supermarkets mark up items on the salad bar? Not everything! Normally, there is a flat price for all the items at the salad bar, for example £6.99 pound, so there are deals to be found. Foods like grilled chicken, nuts, seeds and cheeses are usually cheaper at the salad bar than if you bought them separately on their own.
6. Eat Seasonally
You’ve heard it a million times, but there’s a reason for that! Produce purchased in season is almost always less expensive than out of season because it’s usually locally grown and also fresher and tastes better, too. Sometimes you can even stock up during the season and freeze it for later. We use a lot of berries in smoothies, pancakes and muffins, so at the end of the summer, I will buy many flats of them and freeze them for the ―off-season.‖
7. Great Deals on the Web
Everyone knows that warehouse clubs like Costco offer great deals on bulk items and many of them are starting to carry foods like organic quinoa and wild fish. But also think about websites like amazon for great deals on many more items – and you don’t need to leave your house to do it! I save lots of money on Amazon buying everything from cases of Eden Organic canned beans to Celtic sea salt to seaweed.
8. Farmers Markets
Buying directly from the farmer can offer lower prices than the supermarkets on locally grown, seasonal produce, eggs and meat. This certainly depends on where you live, but I also find that farmers sometimes cut their prices a little half an hour before the market closes.
9. Cut Back on Meat
We all need protein (although many of us consume more than necessary), but animal protein is usually the highest ticket item on the grocery bill. And organic or pastured meat is even more expensive than non-organic, but it’s an area where I am not willing to compromise. The key is to have enough high-quality protein, while staying on budget. When I do buy meat, I plan for 3-4 ounces per person, 3-4 days per week. The rest of the week we eat vegetarian meals that rely on quinoa, eggs, beans and lentils which are a nutritional bargain especially if you cook them from scratch.
10. Prioritize What is Important to Buy Organic
Very few people can afford to buy everything organic, so prioritize. In this order due to higher amounts of pesticide contamination, I focus on organic meats and wild fish, butter, dairy, foods we eat a lot of (oats, eggs, olive oil, nut butters) and then I follow the Environmental Working Group’s Dirty Dozen for produce.
11. Nutritional Bangs for the Buck
Just because £5/bunch purple heirloom carrots and at £12/pound shiitake mushrooms are out of my budget, doesn’t mean I have to throw in the towel. There are nutritional bargains to be found. Try canned wild fish instead of fresh, dried beans, free-range eggs, bananas, Russet potatoes, cabbage, carrots, rolled oats, brown rice, and frozen vegetables which all pack a lot of nutrients for less money.
12. Skip Prewashed Salad, Precut Vegetables
Again, these come with a price for the convenience of having someone else do the prep work. If finding time to prep vegetables before dinner is an issue, try doing this work in the morning before you leave for the office or the night before.
13. Drop the Canned and Bottled Beverages
It goes without saying that sodas and sweetened beverages offer you nothing in the way of health benefits, and all that plastic and glass don’t do the environment any good either. But these drinks are just wildly expensive for no nutrition. Water is all you really need, so invest in a water filter if you can and BPA-free water bottles for everyone in your house.
14. Ethnic Markets
Local, ethnic markets can offer an amazing array of affordable produce and specialty items. In my area, I have been to Japanese markets with incredibly fresh fish at a fraction of the price at my supermarket. The same is true for produce that I have found at local Middle Eastern markets. I’ve also found some really cool, inexpensive spices and condiments that I’ve never seen in my local supermarket.
15. Purchase Store Brands
Many supermarkets carry their own brands which are of comparable quality to name brands and offer a big discount. Look to see if the store has calculated the unit price on the display so you can make a educated decision about which brand is a better value.
 
Pamela Salzman is a certified holistic health counselor. She shares her approach to nutrition through her natural foods cooking classes and website, a resource for her healthful, family-friendly recipes and nutrition tips. She was recently profiled in Elle Magazine. Please visit Pamela’s website or Facebook page for more information and great resources.
Source: http://www.positivelypositive.com/2012/01/30/eat-well/ 

​Scoliosis - it’s one of those words isn’t it?  We hear it from time to time but what does it really mean?  And if it was that serious, a real problem, then we would all know about it wouldn’t we?
 
The Hunchback of Notre Dame was the way he was due to a severe scoliosis.  That’s what a severe scoliosis can do to you.  Does it sound serious now?  Of course it is serious - the effects can be devastating.
 
Now the Hunchback of Notre Dame is a mythical figure, and of course the narrative is a tragic love story.  But be in no doubt, scoliosis is a condition to be taken seriously.  It often starts at a young age, more often in girls than boys but both can experience this condition.  And here’s the crunch.  If it is not corrected by the age of about 16 - that’s it, it is gets very hard to change.
 
But chiropractic care is one of the few approaches that can really make a difference, especially if spotted at a young age - the condition can be corrected.  If you leave it and just ‘keep an eye on it’ it can be too late. 
So, what is it exactly?
 
Well if you were to look at a normal healthy person, face on and you could see their spine then it should be standing straight upwards.  From the side view the spine is curved, from the front or back view it should be straight.
 
A Scoliosis is when the spine, when looked at from the front has a curve in it, in some cases more than one curve.  So it bends from side to side as well as front to back.  This causes the body to twist and the muscles go out of symmetry. The unfortunate person suffering from scoliosis often appears bent over with a hunch on their back.  This effect can be slight or severe depending on the extent of the scoliosis.
 
Quite apart from the postural appearance, a scoliosis can cause any number of related internal problems, as well as low self esteem and a lack of confidence.  So, if you are a parent can you spot it? 
Simply take a good look at your child’s posture:
 
•   Is one shoulder higher than the other?
•   Do they seem slightly twisted in their posture?
•   Do they seem slightly bent over rather than straight backed?
•   Are they starting to form a hunch on their back, however small?
 
If you suspect that your child may be suffering from a scoliosis, Act and Act Now!  TODAY!  
 
Call our practice for an appointment and bring your child along for a thorough examination.  There is a good chance we can help.
 
There is usually time just as long as you take action now.  Take a good look at your children.  Ask them questions, be inquisitive because everything will seem normal to them. 

​A 17 year old with a scoliosis before and after a course of chiropractic care

2 Hours a Day Raises Heart, Diabetes Risk

By Salynn Boyles
Reviewed by Louise Chang
MD WebMD Health News
 
The average American spends about 5 hours a day watching TV, which is more time than is devoted to any other activity with the exception of sleeping and working. All that television has been linked to an increased risk for health problems associated with obesity and sedentary lifestyle, such as type 2 diabetes and heart disease. Now a new analysis of past studies by researchers from the Harvard School of Public Health helps to quantify the risk.

3 Hours of TV a Day Linked to Early Death
More than two hours of TV watching a day was found to raise the risk for type 2 diabetes and cardiovascular disease, while more than three hours of TV time was associated with an increased risk for early death, Harvard professor of nutrition and epidemiology Frank B. Hu, MD, PhD, tells WebMD.

He says Europeans watch an average of about three hours of television a day.

Compared to three hours of daily watching, the typical American’s five hours of TV time was associated with a 20% increase in type 2 diabetes, a 15% increase in risk for cardiovascular disease, and a 13% increased risk for premature death, says Hu.

​The study appears in tomorrow’s issue of the Journal of the American Medical Association.

“We have known that excessive TV watching is an important risk factor for these diseases and early death,” Hu says. “This analysis shows that the relationship is linear and substantial. The more time someone spends watching TV, the greater their risk.”

The analysis included eight large studies conducted during the past four decades examining the impact of TV time on diabetes, heart and vascular disease, and early death. Study participants were followed for an average of seven to 10 years.

Based on disease incidence in the United States, the researchers estimated that each additional two hours of TV time results in about 100 early deaths for every 100,000 American adults per year.

TV Watching Promotes Poor Diet
It stands to reason that the more time people spend in front of the TV, the less time they have to engage in more active pursuits linked to better health.

But Hu believes TV watching is more risky than other sedentary behaviours like working at a computer all day because it is associated with poorer eating behaviours.

“People tend to eat while they watch TV, and they tend to eat junk foods and sugary beverages,” he says. “This may have something to do with the fact that they are bombarded with commercials for these foods.”

Joel Zonszein, MD, who directs the Clinical Diabetes Centre at New York’s Montefiore Medical Centre, says the findings from the newly published analysis are no surprise.

“The more time people spent in front of the TV, the higher their risk for diabetes, cardiovascular disease, and even death,” he tells WebMD. “When you see this type of linear response, that is pretty reliable evidence of an association.”

To coincide with National Bed Month UCA chiropractors are promoting ‘Sleep your way to Better Health’.  Sleep is vital for our health and wellbeing and is as essential as food and water.  How you feel during your waking hours hinges greatly on how well you sleep and getting a good night’s sleep is dependent on a number of factors, such as diet, exercise, stress, lifestyle, including the importance of a good bed.

Research shows that sleeping in an uncomfortable bed can deprive you of up to an hour’s sleep which you do not initially notice but over a period of time this can result in tiredness and fatigue.  Lack of support from a mattress reinforces poor sleeping posture and can not only prevent you from getting a good night’s sleep but can also aggravate back pain.

A study by the Furniture Industry Research Association (FIRA) showed that beds as little as six years old could offer significantly less support and comfort than a new one, due to wear and tear, not just from body weight and movement but also sweat and debris.

Four out of every five adults (80%) will experience back pain at some point in their lives.  A US Study comparing sleep experience on a new mattress compared with mattresses five years and older found that participants with high back pain reported 63% improvement in back discomfort.

As a rough guide you should think about replacing your bed/mattress every seven years and ensure that you put value and quality over price.  Your new mattress should be firm enough to support your spine in the correct alignment and conform to your body’s contours.  Always try before you buy.

Whilst sleep requirements vary from person to person, most adults need at least 8 hours sleep each night and sleep difficulties can often be found in your daily routine.  Apart from buying a new bed the following tips will help you sleep your way to better health:

Sleep Secrets

• Keep a regular sleep cycle – by going to bed and getting up at the same time each day will make you feel much more refreshed and energised than if you sleep the same number of hours at different times
• Bedroom Environment – where possible keep your room dark and at a slightly cool temperature.  Avoid having a television, computer or mobile phone in your room.
• Diet – Your daytime eating habits will affect how well you sleep. It is particularly important to watch what you eat in the hours leading to bedtime:
  • Avoid stimulants such as caffeine and cigarettes
  • Avoid heavy rich foods within two hours of bedtime, fatty foods are difficult to digest and spicy foods may cause stomach troubles and heartburn.
  • Avoid sedatives such as sleeping pills and alcohol as the effects are usually short-term and sustained use can lead to dependency
• Lifestyle – Our lifestyles are non-stop with ever present technology such as smart phones, laptops, TVs, games consoles etc and we often don’t make time to switch off and wind down.  Avoid using technology in the hours before bedtime and make time to relax, such as taking a warm bath, warm drink, reading or listening to soft music.
• Stress & Worry – Anxiety directly affects the rhythm of sleep.  Anxious thoughts make the heart rate ‘race’ which then causes the brain to become alert and stimulated.  Various techniques can be used to stop anxiety and calm the heart rate, speaking overrides thinking and can stop negative thoughts – do this when you start worrying about something before trying to sleep. Further hints and tips on how to deal with stress can be found on the LiveWell website.  
• Exercise – Regular daily exercise can not only make you sleep more deeply but it is also good for your health, the more you exercise the more likely you are to improve your sleeping patterns.  Don’t overdo it – too much exercise especially in the evening can wear you out physically and lead to wakefulness and alertness when trying to sleep.  Relaxing exercises such as yoga or gentle stretching can help promote sleep.

Abstract (provisional)

Background

Chiropractors regularly treat pregnant patients for low back pain during their pregnancy. An increasing amount of literature on this topic supports this form of treatment; however the experience of the pregnant patient with low back pain and their chiropractor has not yet been explored. The objective of this study is to explore the experience of chiropractic treatment for pregnant women with low back pain, and their chiropractors.

Methods

This qualitative study employed semi-structured interviews of pregnant patients in their second or third trimester, with low back pain during their pregnancy, and their treating chiropractors in separate interviews. Participants consisted of 11 patients and 12 chiropractors. The interviews consisted of 10 open-ended questions for patients, and eight open-ended questions for chiropractors, asking about their treatment experience or impressions of treating pregnant patients with LBP, respectively. All interviews were audio-recorded, transcribed verbatim, and reviewed independently by the investigators to develop codes, super-codes and themes. Thematic saturation was reached after the eleventh chiropractor and ninth patient interviews. All interviews were analysed using the qualitative analysis software N-Vivo 9.

Results

Five themes emerged out of the chiropractor and patient interviews. The themes consisted of Treatment and Effectiveness; Chiropractor-Patient Communication; Pregnant Patient Presentation and the Chiropractic Approach to Pregnancy Care; Safety Considerations; and Self-Care.

Conclusions

Chiropractors approach pregnant patients with low back pain from a patient-centred standpoint, and the pregnant patients interviewed in this study who sought chiropractic care appeared to find this approach helpful for managing their back pain symptoms.

Shabnam Sadr, Neda Pourkiani-Allah-Abad and Kent Jason Stuber Chiropractic & Manual Therapies 2012, 20:32 doi:10.1186/2045-709X-20-32
SOURCE

Fish oil is rich in polyunsaturated omega-3 fats. These days, even mainstream medicine is heralding the health benefits that fish oil offers.

By adding omega-3 fats to your diet and supplement regimen, you’re opening yourself up to a range of health benefits, including:

• 1. Healthier mood
• 2. Healthier brain function
• 3. Healthier heart function
• 4. Lower Systemic Inflammation

Did you know that already? If so, you’re off to a great start. But here’s something you probably didn’t know: you can actually enhance fish oil’s heart health benefits by combining it with olive oil.

Olive Oil Boosts the Heart Benefits of Fish Oil
The latest scientific evidence shows that when consumed in combination, omega-3 fats and olive oil offer greater benefits than either nutrient alone.

In a study, scientists presented data regarding atherosclerosis prevention in pre-clinical, animal models. The Norwegian researchers studied animals with arterial plaques and administered a blend of marine omega-3 fats and extra virgin olive oil. The progression of atherosclerosis was the primary measurement they were interested in.

What they discovered was amazing: in the female animals, there was a significant reduction in the size of arterial plaques in the aorta and in the aortic arch. The male animals experienced significant reductions in the size of arterial plaques in the thoracic and abdominal aortas.

The researchers concluded that a dietary combination of omega-3 fish oil and olive oil inhibited arterial plaque formation and progression in their animal model study.

Finding the Right Olive Oil & Fish Oil Supplement
Does your fish oil supplement contain olive oil? If not, maybe you should consider one that does. Look for a combination product that includes the concentrated antioxidants found naturally in olive oil, called polyphenols. These are the powerful plant-based antioxidants that give olive oil its beneficial properties.

Look on the back label and make sure the olive fruit extract breaks-down similar to this:

• 6-7% polyphenols
• 1-2% hydroxytyrosol
• 0.5% oleuropein

Yes, Include Olive Oil in Your Daily Diet
Remember, supplements are designed to supplement the food that you eat. So, regardless of your own personal regimen, you should still try to include olive oil in your daily diet.

However, choosing an olive oil can be confusing within itself. There are many variables that go into olive oil production which can yield dramatic differences in terms of quality, including colour, aroma, and flavour.

The overall quality of olive oil is determined by its acidity — the more acidic it is, the lower the quality. Here’s a quick summary of the different types available:

1. Refined Olive Oil – this is the oil that comes from the second and third pressing of the olives. It contains not only the oil, but also olive juice which is very acidic. It’s usually too acidic for human consumption and has to be further ―refined‖ with heat and/or chemicals in order for it to be sold in grocery stores. The refined olive oil tends to be the cheapest and lowest quality. It’s okay for flavouring meats, fish or poultry, but not so good as a dressing or a dip. Food that says, ―Packaged in olive oil,‖ typically uses refined oil.
2. Semi-fine Virgin Olive Oil – this is acidic oil that is left over after the first press but is not refined. It’s very bitter tasting when uncooked, but tends to be okay when cooked. This is also considered low quality.
3. Virgin Olive Oil – this is the oil from the first press of the olive. It contains no olive juice, only the oils. Its overall acidity is low, but it tastes best cooked.
4. Extra Virgin Olive Oil – this is lower in acidity than virgin olive oil. The lower acidity gives it a fruity taste and deeper aroma and colour. It’s good cooked or uncooked and can be used confidently in salad dressings.
5. Premium Extra Virgin Olive Oil – this olive oil is the lowest in acidity and has the best flavour. It tastes great uncooked, makes for the best dressings, and can also serve as a great dip for bread.

MICHAEL A. SMITH, MD -  Life Extension Tues 6th September 2011
www.lifeextension.com/presspass/michael-a-smith-md

Have we got it all wrong?
 
Have you seen those advertisements?  You know the ones, where they offer a painkiller as a remedy for ‘normal’ headaches.  These advertisements have been incredibly successful in convincing many of us into reaching for painkillers automatically as soon as we feel a headache coming on. This very effective advertising has been so successful that people have been known to say the strangest things to us.
 
When we ask if a patient suffers from headaches they will often reply, ‘Only the normal amount.’  Well how many is that?  One thing is for sure; whoever or whatever created this amazing organism that we call the human body did not design our heads to have ‘normal’ headaches.
 
But however much we may raise our eyebrows at the commonly held belief that headaches are ‘normal,’ the truth is that we continue to hear the phrase, ‘I don’t get any more headaches than the average man in the street.’ Society in general has been well and truly indoctrinated into believing that it is quite normal to suffer from head pain and that the way to deal with that head pain is to reach for a painkiller instead of looking for true health and prevention.
 
Headaches come in many forms and can have a massive impact on our lives. Patients have come to us for help having not worked for years because of debilitating headaches.  It is one thing to take a painkilling tablet once every now and again but if you need to take them more often then it is important to find out why.
 
What is it that causes headaches?
 
There are some obvious causes such as excess alcohol, stress, toxic fumes, lack of hydration, response to a change in medication and bad posture, but very often the cause is malfunction of the spinal bones in the neck and upper back. This is sometimes caused by nothing more than the things that we do as part of our everyday lives.  As we live a more sedentary lifestyle more and more people are reporting headaches.
 
When these bones are misaligned pressure can be put on sensitive nerves causing painful and sometimes crippling headaches. Pain in the form of headaches is a signal to tell us that something is wrong. Headaches are a form of warning sign. Painkillers can cover up this warning signal in the same way that taking the batteries out of a smoke alarm would stop it from making a noise, but taking out the batteries would not put out the fire!
 
Painkillers may give temporary relief but they do nothing to address the underlying cause of the problem.  Finding and correcting the cause is the only route to long term relief of painful and incapacitating headaches.
 
In a thorough consultation and examination, including X-rays if deemed necessary, a doctor of chiropractic can often find the underlying cause and, through a schedule of chiropractic adjustments, correct the cause of those headaches.
 
Neck injuries caused by a fall, sports injury or whiplash caused by a car accident can also cause spinal misalignment leading to severe long term headaches that can require a series of chiropractic adjustments in order to remedy the condition.
 
Whatever the cause of your headaches, painkillers are rarely, if ever, the long term solution. If you or any of your family, friends or work colleagues are suffering from recurring headaches we would recommend that you consult a doctor of chiropractic as soon as possible.
 
Simply call us on the number below to make an appointment as a New Patient today and make those headaches a thing of the past.

This is a fascinating subject and one that has been discussed and argued about for many years dating back to the 1860’s when Louis Pasteur was involved in fierce debate on the subject with the French biologist Felix Pouchet and English bacteriologist Henry Bastion.
 
Basically there are two arguments.  One is that the mere presence of germs causes the disease. Another is that it is only when the body is susceptible to disease that disease can strike.
 
Pasteur developed a method to stop milk souring called pasteurization which is still used today.  However, if we continued down this line of theory to its logical end we would live in a totally sterile world.  This is simply not practical.
 
The viruses and bacteria that we call germs are everywhere.  They are in the food we eat, the air we breathe and the water we drink.  They can only result in disease when our bodies provide a friendly environment for them to reproduce.
 
For example, let’s say that you inhale some tuberculosis germs.  Just because these germs are present does not mean that you will get tuberculosis.  It depends on many factors such as the health of your immune system and your overall health.
 
The nervous system controls the proper function of our immune system as it does all the other tissues and organs of our body.  The spinal cord is the super-highway of our nervous system carrying thousands upon thousands of messages every second to all the cells in our bodies. 
 
The spinal cord is protected by the twenty-four vertebrae that make up the spinal column and this is why Chiropractic care can have such a profound affect on overall health.  If a spine is out of line and interfering ​with the nervous system the door is left open for disease to strike.
 
Keeping our nervous system free from interference is vital to our overall health in making sure that we’re not susceptible to the many germs we inevitably breathe in everyday.