A little lesson on chiropractic...

Nervous System Physiology

Virtually every cell, tissue, organ and system of your body is controlled and regulated by your nervous system. And while the complex chemical and electrical nature of this vast network is best left to others, here are four key things you should know:

When the neurological circuits have integrity, your body works as it was designed.

When spinal vertebrae pinch or choke nerves, affected organs and tissues don’t work the way they should and ill-health results.

Efferent Communications

Nerve impulses are sent from the brain out to the organs and tissues of your body.

Afferent Communications

Nerve impulses are sent back to the brain to make sure everything is working correctly.

Compressive Lesions

If spinal vertebrae pinch or choke nerve tissue, signals going from or to the affected organ or tissue can be diminished. (i.e., constipation.)

Facilitative Lesions

If spinal vertebrae chafe or irritate nerve tissue, signals going from or to the affected organ or tissue can be excited. (i.e., diarrhea.)

The nervous system is vulnerable where delicate nerve tissue comes into proximity with the moving bones of your spine. That’s why we're interested in your spine!

(From my office web page: www.miamichiropractor.net) Visit for more information on chiropractic and health issues. 

Why Breast is Best...

Mother's milk really is irreplaceable. It supplies the baby with the perfect meal for development and provides a nourishing experience for both mom and baby. Here is some great information taken from my reading in a book titled "The Crazy Makers".

• Mother's milk contains about 100 elements that are missing from formula (including friendly bacteria, immunoglobulins, enzymes, growth factors, hormones and nonessential amino acids
• "Mother's milk contains growth factors that promote the development of the GI tract, these are missing in infant formula."
• The amino acids in mother's milk promote brain growth while the amino acids in cow's milk promote the growth of muscle and fat. This is because cow's milk is meant for the nourishment and development of baby cows.
• The act of breastfeeding "activates hypothalamic and other brain stem structures which regulates the sleep wake cycle and increases attention and vigilance through cortical activity."
• A mother's milk production is different from meal to meal and from the beginning of the meal to the end, giving the baby exactly what she/he needs. 
• Fatty acid and cholesterol content is unique in breast milk and is not duplicated in formula or cow's milk.
• "the mineral content differs in some formulas by as much as 500%"

Mom's diet while breastfeeding should include:

• Omega 6 and 3
• Eliminate trans fats (this is for anyone)
• Magnesium
• Healthy protein
• Variety of colorful vegetables
• Avoid exposure to toxins

Planning Parenthood...

Lately I find myself reading up on pregnancy and pediatrics in relation to health topics more and more. As my desire to become a mother grows, I get the feeling that I am studying for my board exams on motherhood. I have studied up on pregnancy and infants since getting married about 6 years ago, and while I have no intention on having a child right now, I figure that I went to school for 8 years to become a chiropractor (and continue to study), so why would I not study up on how to become a mother?

I say all this to encourage women to take charge of their health and the health of their family at whatever stage they are in. I have met many mothers who struggle with their diet and exercise because of busy lifestyles. The parents’ lifestyle is then passed on to the kiddos. I understand how great a responsibility it is to be a mother and also see how raising a healthy child is difficult. I know I have no experience and therefore have no place to judge. I only want to encourage. I have seen and experienced mothers who have made a change in the lifestyle of their family. So for those who those who need hope, you have it.

The greatest weapon we have is knowledge. Here is a list of the top things a parent should be aware of and some helpful resources.

•        What are you and your family eating? You should be aware of the effect of certain “foods” and the chemicals in them. Is your family eating real food or manufactured “food”? Think about making all food at home if you can, even baby food. (Books: “The Crazy Makers”, “Inflammation Nation”, “Hidden Food Allergies”, “Skinny Bitch: Bun in the Oven”)
•         Are you a woman with no intention of getting pregnant? Did you know that what you do to your body now affects your future child? (Magazine: “Pathways”, Book: “The Crazy Makers”)
•       Don’t even think about doing anything but breastfeeding. This is one of the greatest things you can do for your baby. Look into milk banks if you cannot breastfeed. AVOID milk from animals and formulas (they don’t even come close to breast milk). “Book:“The Crazy Makers”)
•          Do your own research on vaccines and come up with what you think is best for your family. (web site: www.nvic.org)
•       What skin products are you using on your child? Are they safe? (web sites: “Skin Deep” www.cosmeticsdatabase.com, www.ewg.org, www.healthychild.org
•        Chiropractic should be a part of every family’s health plan. (web sites: www.icpa4kids.com, www.miamichiropractor.net)
•          Know that wherever you are in your health, you can always decide to make a change. The body is incredibly forgiving with all the damage we do. 

What's the big deal about Omega 3 fish oil?

An essential nutrient is one that is needed, but cannot be made by the body. We must consume these nutrients either through the diet or via supplementation. Omega 3 fatty acids are just that, an essential nutrient. They are involved in a variety of cellular functions including: Improving cell membrane and cell function; increasing ability to regulate physiological functions; increase in immune function; benefit fatty acid ratio; and needed for neural development and maintenance. Research has also shown a wide variety of benefits to overall health and to disease processes: Fibromyalgia, allergies, depression and bipolar disorder, ADD/ADHD, autoimmune disease, autism, cardiovascular diseases, back pain, diabetes, osteoarthritis, asthma, pain, inflammation and many more conditions are improved with increased omega 3 intake. Unfortunately our diets are usually low in this fatty acid and/or have trouble breaking them down because the body is also lacking in the necessary co-factors, thus leading to many preventable disease processes. Omega 3 should be included in the diet and for many it is helpful to supplement this powerful nutrient.

Omega 6 is also an essential fatty acid which is usually too high in most diets causing prolonged inflammation in the body and leading to various health problems. This omega 6 to 3 ratio should be 3:1 to 1:1 ideally. Here is a short list of foods and their omega 6 to 3 ratios.

Pro-inflammatory            
Grains - 10:1                 
Wheat bread – 27:1        
White bread – 21:1         
Grain-fed meat – 5:1       

Potato chips – 60:1         

Seeds/Oils – 70:1          

Grain-fed chicken – 17:1  

Anti-inflammatory

Fruit – 3:1
Broccoli – 1:3
Potato – 3:1
Grass-fed meat – 3:1
Sweet potato – 4:1
Flax, hemp, chia seeds – 3:1
Fish – 1:1

This list shows how easy it is for us to slip into a pro-inflammatory state and how difficult it can be to maintain a proper omega 6 to 3 ratio. Fish oil is an excellent source of omega 3 which is conveniently already broken down into the fatty acids EPA and DHA making it readily available for the body. There is no need to worry about mercury toxicity when taking fish oil as any reputable supplement company uses a distillation process to take out any impurities. In fact, there is regulation on the amount of impurities allowed in supplements which is extremely low, even lower than found in nature.

 

Remember the key to good health is a multifaceted and integrative approach.

Click here for my recommended Omega 3 supplement or contact my office to make an appointment.

Ask not only what you put in your body, but also what you put on your body…

For years I have put thought into what I put in my body, but have never given much thought to all of the products I use daily to cleanse, moisturize and beautify. Then, recently I did some reading and research to find that all of the cosmetics I have used most of my life are toxic. Ahhhh! Yes, I am mad, but why have I not thought of this before? The truth is that it takes time and money to figure these things out. I spent a whole afternoon just researching the products I currently use. Then I started to research the safer products that I want to start using, and from looking at the product reviews there is a good reason women continue to use the popular toxic cosmetics. They work better and are cheaper! I was looking for a new mineral powder foundation and in every review there was a comment about the lack of coverage. That is the purpose of a foundation! I am frustrated by this new knowledge, but I think we all need to be aware of what we are putting on our skin. Your skin absorbs these chemicals and in many of these products there are ingredients that can modify your hormones. This is especially important with baby products because they are very sensitive to slight changes in hormones. In my research I read an article on the suspected effects of tea tree oil and lavender causing gynecomastia (development of breast tissue) in young boys. Just think about how many baby products have these ingredients and how harmless they sound. Now think about all the ingredients you don’t recognize and can’t even pronounce.


Here are some sites that have great information on skin care products. I will blog about any products I try.

http://healthychild.org/blog/comments/9_better_baby_lotions_and_potions_you_can_make_in_minutes/ (good blog on homemade baby products)

http://www.ewg.org/2010sunscreen/(for info. on safer sunscreens)

www.cosmeticsdatabase.com/ (info. on cosmetics, gives safety ratings and details of toxicity of ingredients)

A shift towards veganism...

I've just recently finished my paper for the completion of my bachelors in human biology. In it, I made the case that we should all shift to a more vegetarian style diet because of the associated health benefits. I searched through several studies done on people who follow vegetarian diets versus those who eat meat based diets around the globe. The results were always similar: people who follow a meat based diet have higher rates of obesity, high blood pressure, coronary heart disease, elevated cholesterol levels, diabetes, higher BMI and higher incidences of some cancers and degenerative diseases; while people who follow a vegetarian diet have decreased incidences of these diseases.

Over the past two years I have shifted my own diet from the traditional meat based diet to a primarily vegan diet (no meat or dairy). I have done this for many reasons which I will explain. Now, when I say ‘meat based diet’, I am referring to the diet that centers around meat. This means that most meals have a large portion of meat with a side. I have learned that we should make vegetables the center of the meal with small side portions of meat and/or grains. (This is the suggestion of Dr. Seaman who authors deflame.com)

Why the shift to veganism? Firstly, the research shows that meat based diets are associated with many of the diseases plaguing Americans. Dr. Ornish has even demonstrated that a diet restricting meat can stop or in some cases reverse heart disease. I am honestly not completely against the eating of meat, but I am scared of the meat being sold and served to me. The animals that are to become our food are being pumped with hormones, antibiotics, pesticides and fed highly inflammatory grain diets and living in stressful environments. All of these factors are transferred to us when we eat them. The purpose of eating is to obtain nutrients, not toxins. The next logical question most people may ask is; how do you get your protein? The average American actually gets too much protein in their diet (75-160g/day). This puts extra stress on the liver and kidneys. The recommendation of 46-56 grams per day for the average adult is even higher than really needed. I have seen research showing that 35-50g of protein per day is adequate for most adults. This can be met by eating a handful of nuts, a cup of soy milk and vegetables and grains throughout the day, or if you choose one portion of meat will satisfy this. Yes, vegetables and grains have small amounts of protein. So getting protein for a vegan is no problem. The only problem is getting vitamin B12, because this vitamin is only found in animal products. Personally, I take a B12 supplement and eat a portion of meat every few weeks for my insurance.

I am not suggesting that everyone become vegan, but that our diets shift towards less meat and dairy and more vegetables, fruit and nuts. I think that this switch in dietary mindset will help prevent many lifestyle illnesses. So eat your fruit and veggies today!

Freakin' awesome Greek Salad with Tofu "Feta"

I made this a few days ago for the first time and loved it. I have used the marinated Tofu "Feta" with other recipes and I love it. (It reminds me of soft mozzarella more than feta, but still yummy) The best part about this salad was that my husband liked it too. If you knew my husband and how picky he is then you would be amazed too. Give it a try and let me know what you think.
Ingredients:

• 2 tbs red wine vinegar
• 4 garlic cloves, minced
• 1 tsp Dijon mustard
• ½ tsp fine sea salt
• ½ tsp pepper
• ¼ cup EVOO
• 2 tomatoes diced
• 1 cucumber, peeled, halved lengthwise, and sliced
• ¼ red onion, thinly sliced
• 3 cups marinated Tofu “Feta” * (you could use Feta, but I suggest giving this a try, you might like it and you are getting the protein of the soy and not eating fatty cheese filled with hormones, antibiotics, pesticides, and who knows what else)
• Salad greens (optional, but I used romaine)
• Pitted black olives (I hate olives so I omitted them and it was still awesome)

Directions: In a small bowl, whisk together the red wine vinegar, garlic, mustard, salt, and pepper. Slowly whisk in the olive oil; set dressing aside.
In a large bowl, combine the tomatoes, cucumber, onion and olives if you wish. Gently toss in the marinated Tofu “Feta” and dressing to taste. Serve as a side dish, or on top of salad greens for an entrée.

*Marinated Tofu “Feta”

• 2 tbs EVOO
• 1 1/2 tbs lemon juice
• 1 tsp dried oregano
• 1 tsp fine sea salt
• ½ tsp crushed red pepper
• 14-16 oz firm or extra firm tofu, cut into ¾ inch cubes

-In a medium bowl, whisk together the olive oil, lemon juice, oregano, salt and red pepper. Add the tofu and toss gently. Let marinate for at least 1 hour, stir occasionally.

I must give credit to "Skinny Bitch In the Kitch" for this recipe. Thank you!