The TRUTH about Potatoes, Glycemic Index, and “White Foods” — Do they help or hurt Fat Loss?

The TRUTH about Potatoes, Glycemic Index, and “White Foods” — Do they help or hurt Fat Loss?

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Author of best-sellers:  The Fat Burning Kitchen & The Top 101 Foods that FIGHT Aging
I’d like to start a little discussion today about carbohydrates… and in particular, “white foods” as well as potatoes. One reason I wanted to mention this is because so many health and fitness professionals trash talk potatoes about being a bad carbohydrate choice because of the high glycemic index. Some even say such ridiculous things as “avoid any and all white carbohydrates”.

Ok, now while I certainly agree that white bread and refined white sugar are two of the worst things we can be feeding our bodies, I definitely don’t agree with avoiding any and all “white carbohydrates”. Now I know all of the buzz lately has been about colorful foods and the protective antioxidants that they contain. They tell you to focus on colors and stay away from white.

“White Foods” aren’t necessarily always the enemy

It’s true that colorful foods are great, but it is a big mistake to specifically avoid white foods! There are plenty of white foods that have specific nutrients that are hard to find elsewhere. Let’s look at a few examples…

Onions & Garlic

What about onions and garlic? They are both white and they are chock full of protective phytonutrients, vitamins, and trace minerals that aren’t easy to find elsewhere in a normal diet… such nutrients as allicin, quercetin (an important flavonoid), chromium, and other unique anti-inflammatory nutrients.

In fact, onions are so powerful for our health, that one study of centenarians (people that live to over 100 years old) identified that a common thread of these amazingly healthy individuals was that they ate a lot of onions throughout their lives.   And we also know that garlic is one of the most powerful substances for a strong immune system, among other qualities.

Cauliflower

Another example of something white that is great for you is cauliflower. Cauliflower is loaded with vitamin C, fiber, minerals, and special compounds such as glucosinolates and thiocyanates, which are specifically abundant in cruciferous vegetables such as broccoli, cauliflower, and cabbage.  And a little-known fact is that some of the compounds in cruciferous vegetables help to combat other estrogenic compounds in our food supply and environment and can help prevent excess belly fat.  So eat up on that cauliflower!

Mushrooms

Not many people realize this, but surprisingly, even white mushrooms have high levels of unique nutrients and antioxidants. White mushrooms are high in a couple types of antioxidants called polyphenols and ergothioneine.  And some types of mushrooms, such as portobella mushrooms, are surprisingly good sources of Vitamin D.

Potatoes

Now that also leads us to another example – white potatoes (which by the way, can also be found in red, yellow, purple varieties, etc). Many health professionals claim that potatoes are a bad carbohydrate because they are thought to have a high glycemic index. First of all, if you’ve read my Fat Burning Kitchen ebook, then you understand that glycemic index is not necessarily the most important factor in choosing your carbohydrates.

While a generalization can be made that most low glycemic index carbohydrate choices will help you lose body fat easier than high glycemic index choices, it is not all that it’s cracked up to be. There are many other factors that determine how your body will react-to and process the carbohydrates you ingest, such as glycemic load and also how you combine the high GI food with other foods such as protein, fiber, and fats, which all slow down absorption of the ingested carbs.

For example, using glycemic load as an example… it is known that watermelon has a high glycemic index. However, the glycemic load of a normal serving of watermelon is just way too low for your body to start packing on body fat just because you ate a high glycemic index fruit. You would have to eat such an enormous quantity of watermelon just to get enough grams of carbohydrates to have any negative glycemic effect, that it is just non-sensical.

Not to mention that watermelon is also a great source of vitamins, minerals, and lycopene. There’s just no reason to avoid it simply because it has a high GI.  My point is… candy bars, cupcakes, and donuts make you fat… NOT watermelons, carrots or potatoes… French fries excluded of course, since those are typically fried in highly inflammatory cooking oils.

Also, as i mentioned, food combinations are important in how your body processes the carbohydrates and the associated blood sugar and insulin response you receive. For example, if you mix a high glycemic index carbohydrate with an extra source of fiber,healthy fats, or even certain proteins, many times the blood sugar and glycemic response will be slowed down considerably by the way you combined the food.

Alright, so back to my point that white potatoes are actually a healthy carbohydrate as long as you eat them in the right form… and please don’t ruin them by deep frying them into french fries either! French fries are one of the most evil things ever invented for your health, but only because we ruin them by soaking them in a scorching bath of trans fats in the deep fryer from the refined or hydrogenated vegetable oils that are typically used.

Keep in mind that potatoes contain so many vitamins and minerals that the list is way too long to even try.

One Warning though about potatoes:  Please note that potatoes do contain low level toxins called glycoalkaloids (it’s the plant’s protection mechanism) that are concentrated in the skin, so it is a good idea to always peel potatoes before making any dishes with them.  This article explains about the toxins in potatoes and how to still enjoy potatoes while minimizing the toxins.

Will 7-9 potatoes per day make you fatter?

On the topic of potatoes not being so bad after all, I don’t remember where I saw this referenced, but I recently saw a particular study that had participants eat about 7-9 whole potatoes per day for several weeks.

At the conclusion of the study, the potato eaters had actually consistently lost weight!  I’d venture a guess that the reason the people lost weight is that they were probably so full from eating all of those damn potatoes, that they actually consumed less calories than normal! An average sized potato only has about 100-120 calories, and I can surely imagine you’d be full constantly from eating 7-9 potatoes each day.

Of course, this does NOT mean that french fries are okay to eat!  Those will only make you fat, and the inflammatory trans fats will lead to an early death.  Seriously… fries are one of the most deadly foods in our food supply.  Plus, deep fried potatoes build up dangerous acrylamides from the frying oil reacting with the starch, and these compounds are carcinogenic.

Anyway, back to the 7-9 whole potatoes per day… Now I would never recommend going to those extremes, but my point is that an occasional potato a couple times a week is not going to hurt your efforts to get lean, especially if you combine it with some other fibrous vegetables and maybe a healthy fat and some protein. On that note, I have one of my favorite recipes for you, using potatoes.

Geary’s Lean-Body Potato Side Dish:

• Desired quantity of baby potatoes (I like to use this mixture I found recently at a health food store… it is a mixture of white, red, yellow, and purple baby potatoes)
• 1 red pepper
• 1 green pepper
• 1 yellow pepper
• 1 or 2 onions
• a couple cloves of garlic, finely chopped (or mashed garlic from a jar, organic preferably)
• 1 or 2 Tbsp extra virgin olive oil, grass-fed butter, and/or virgin coconut oil (sometimes I mix a bit of all 3)
• a little salt and pepper to taste (I like using a sea salt instead of normal commercial salt)

Cut the baby potatoes into slightly smaller pieces and place in a steamer until soft all the way through. Slice up the peppers and onions into strips and add with the chopped garlic into a pan with the olive oil and/or butter and/or coconut oil. Cook the peppers, onions, and garlic until tender, and then add the steamed baby potatoes. Stir it all together and serve. This is a delicious and healthy side dish that goes great with chicken or grass-fed red meat.

I hope you’ve enjoyed this little topic today about potatoes, healthy carbohydrates, glycemic index, and my awesome healthy potato recipe idea!

If you enjoyed this article today, feel free to share this page with your potato-loving friends and family.

Proof that chiropractic treatment helps migraine sufferers

Seventy-two per cent of migraine sufferers in a clinical trial experienced either ‘substantial’ or ‘noticeable’ improvement after a period of chiropractic treatment, defying historical skepticism of chiropractics by some medical practitioners.

The randomised clinical trial was undertaken by Dr Peter Tuchin, a chiropractor for the past 20 years, as part of his recently-completed PhD thesis at Macquarie University.

“Around 22 per cent [of patients] had substantial reduction – which means that more than 60 percent of their symptoms reduced during the course of the treatment,” Tuchin says. “What makes this a really strong result is that this was a really chronic group – the average length of time they’d had migraines was 18 years. To get a change of that sort of magnitude in a really chronic group was quite amazing.

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“Another 50 per cent had quite noticeable improvement. They either found that the frequency of the migraines was less, the length of time they had them was less or that they didn’t need to use their medications as much. This last result is very significant because some of the migraine medications are very strong drugs which have lots of side effects. Some of the migraine medications also have the problem of giving instant relief to the migraine, but creating another ‘rebound migraine’ the next day.”

The trial used 123 migraine sufferers, whittled down from around 1000 who applied after seeing a television program about the research. This group was divided into a treatment group who received chiropractic care, and a control group who were told they were receiving a form of electrical physical therapy.

“Both groups kept a record of their migraines for the whole six months, noting down how often they got them, how severe they were, how long they lasted, and if there was anything they could think of that contributed to them,” Tuchin explains. “For two months prior to any treatment they just diarised their migraines, followed by two months of treatment and then two months of post-treatment.”

Despite this study, some medical practitioners still dispute the ability of chiropractic care to help migraine sufferers. However, Tuchin believes this is a fast-diminishing group.

“I think the vast majority of medical practitioners are now open to chiropractic, but there’s a very small percentage who don’t realise what developments we’ve had, what inroads we’ve made,” Tuchin says.

“Chiropractic is not the be all and end all, but for a good percentage of migraine sufferers the neck is a significant contributing factor, and for them chiropractic treatment is really effective. I’m not saying that everybody’s going to be cured, but there’s very little to lose.”

May 23-29 is National Chiropractic Care Week. This year the theme is safe drugfree treatment of headaches. It is estimated that 10 to 12 percent of the Australian population suffer from migraines which costs the country $1.5 billion each year.

Source:

http://www.researchaustralia.com.au/

 

Chiropractic and Migraine

Although migraine attacks affect a significant number of people the triggering processes for the headaches are not fully understood.

 

Changes in the function of the blood or nervous systems in specific areas of the brain and changes in chemical balances within the body have been related to the cause of migraine attacks.

So, it is interesting that chiropractic treatment has beenshown to be effective for migraine sufferers.

Migraines are normally divided up into two different typesalthough many more subdivisions exist. These two main categories are ‘common’ and ‘classic’ migraine.

The pain of the headache is normally one sided covering half of the forehead and one eye however pain can also spread from the back of the head over to the eye or in some cases be located over both eyes.

Sensations described include, throbbing, pulsing and stabbing pains.

This is the most common type of migraine accounting for 80-85% of attacks. Research indicates that a change in cerebral blood flow could be responsible for the symptoms of this headache.
Common Migraine

It normally involves:

• a unilateral pulsing headache
• more commonly in females
• is usually found to have started in young adulthood
• headaches are usually severe although sufferers are able to carry on with their daily activities
• there is often associated nausea and vomiting.

Classic Migraine

This type of migraine accounts for about 10-15% of attacks with the typical throbbing unilateral headache as in a common migraine, but is preceded by what is known as ‘aura’ or ‘prodrome’. This describes symptoms experienced prior to the onset of the throbbing headache such as:

• visual symptoms such as flashing lights (scintillation)
• the presence of a blind spot (scotoma).

This usually lasts up to 30 minutes after which it is replaced by a disabling headache that can last for a few hours to 3 days.

• Nausea and vomiting may occur.
• Photophobia (sensitivity to bright lights) is common and bright lights can also provoke the pain.
• Rest in a cool dark and quiet room is often reported to be the only relieving factor.

Again, the cause of these headaches are not fully understood but are thought to be related to the changes in blood flow, the presence of certain chemicals and the way in which nerves send signals.

If you want to read more about other types of migraine go to Chiropractic and migraine variants.

Triggers

Many triggers have been related to the onset of a migraine attack some of the more common are listed below:

• after periods of stress (commonly occurs on over the week end or holidays)
• Foods (commonly; chocolate, caffeine, nitrates, cheese, nuts, wine and many more)
• Some medications (including vasodilators)
• Changes in sleeping habits
• Hormonal changes (associations with the menstrual cycle)
• Tension in the neck (especially the upper part of the neck)

But it is important to know that in reality, for many people, the symptoms are a mixture of more than one type of headache. Many specialists, including chiropractors, now talk about a headache continuum, where the, severely disabling, classical migraine is at one end ranging to the, less disabling, mild tension headache at the other end.

Treating Migraine

 

Identification of a specific trigger is essential in the management of the problem in a regular sufferer, with behavioural or lifestyle changes playing an important part in the treatment (e.g. avoidance of certain foods or maintenance of a regular sleep pattern).

Nutritional and herbal support have indicated that the use of supplements such as omega-3 fatty acids, magnesium, calcium, vitamin D among others useful in the treatment of migraine. However always consult your chiropractor or doctor before beginning any supplements.

Medications can be of use in some cases but are mainly prophylactic. Initially over the counter medications can be used but if persistent your GP may advise the use of prescription drugs.

Acupuncture treatment has also been shown to help in some cases among other alternative techniques.

Chiropractic has been shown to help reduce the severity and frequency of migraine attacks in many cases, especially cases of common migraines, and we therefore recommend that you undergo a trial treatment.

Chiropractic treatment also deal with many contributory factors or after effects including relieve of restriction in movement of the neck, muscle tension in the neck, upper back and shoulders and helping correct any postural issues that may influence the occurrence of both migraine and tension headaches.

Chiropractic for Olympic Champions!

William Moreau, DC, serves as chief medical officer for Team USA at Rio 2016 Olympic Games

Chiropractic Economics July 18, 2016

July 18, 2016—The Foundation for Chiropractic Progress (F4CP), the voice of the chiropractic profession, highlights the role of doctors of chiropractic (DCs) in the care of amateur and professional athletes, citing the continued leadership of William Moreau, DC, DACBSP as managing director of sports medicine for the United States Olympic Committee (USOC) and chief medical officer for Team USA at the Rio 2016 Olympic Games.

With chiropractic care now established as a key component of the health services available to Olympic and Paralympic athletes, experts at the F4CP note that the care provided by a DC helps to maximize overall health and maintain peak performance among athletes.

“Olympic and Paralympic athletes access care from a multidisciplinary team of health care professionals, including DCs who hold additional ACBSP certifications in sports chiropractic (an active Diplomate American Chiropractic Board of Sports Physicians (DACBSP) or Certified Chiropractic Sports Physician certification is necessary), as well as advanced techniques in soft tissue cares, joint mobility, active care and others,” said Moreau. “Chiropractic plays an important role in preventive, maintenance or injury specific care, and contributes to enhanced clinical outcomes and high patient satisfaction levels among all athletes.”

Doctors of chiropractic – who receive a minimum of seven years of higher level education – are primary care professionals for spinal health and well-being, and are qualified to diagnose, treat and manage a broad spectrum of health conditions.

For athletes, chiropractic care can help to reduce the risk of injuries, accelerate recovery time and improve health and performance through enhancements in range of motion, flexibility, balance, muscle strength and other key factors.

 

(Usain Bolt receiving Chiropractic Care before his race) 

Sherry McAllister, DC, executive vice president, F4CP, states, “It is gratifying to witness the demand for and growing utilization of chiropractic care among professional athletes. The evidence-based, hands-on chiropractic approach utilizes a variety of techniques, including spinal manipulation, to help restore functionality of the spine and nervous system to ensure optimal well-being, and inevitably fuel competitive athletic performance.”

Heel Pain – Plantar Fasciitis

Plantar fasciitis causes pain in the bottom of the heel. The plantar fascia is a thin, ligament that connects your heel to the front of your foot.
It supports the arch of your foot and helps you walk.

Signs & Symptoms of Plantar Fasciitis:

• Pain and stiffness in the bottom of the heel 
• It can affect one foot or both feet.
• It can be a dull pain, sharp pain, some feel a burning or ache on the bottom of the foot extending outward from the heel.
• The pain is usually worse in the morning when you take your first steps out of bed, or if you’ve been sitting or lying down for a while.
• Climbing stairs can be very difficult due to heel stiffness.
• After prolonged activity, the pain can flare up due to increased inflammation. Pain isn’t usually felt during the activity but rather just after stopping.

Plantar fasciitis is one of the most common orthopedic complaints. Your plantar fascia ligaments experience a lot of wear and tear in your daily life. Normally, these ligaments support the arch of the foot. Too much pressure on your feet can damage or tear the ligaments. The plantar fascia becomes inflamed and the inflammation causes heel pain and stiffness.

Treatment Options for Plantar Faciitis:

At Bedford Chiropractic clinic, Our expert Dr Sandu will evaluate the strength of your muscles and the health of your nerves by checking your:

• reflexes
• muscle tone
• sense of touch and sight
• coordination
• balance

Using the latest technology our Laser Foot Scanner will show the areas on on the foot which are experiencing the greatest pressure, helping Dr Sandu to adapt your treatment to get the best from your body, to aid your recovery and Special orthotics, or arch supports, for your shoes may help alleviate some of the pain by distributing pressure, and they can prevent further damage to the plantar fascia.

Tennis and Chiropractic

To become as good a tennis player as Andy Murray take many years of dedicated practice and with years and years of practice increases the risk of accumulated injuries.

With Wimbledon comes an upsurge of interest in tennis,we offer some invaluable advice on staying injury free this tennis season.

For two weeks at the end of June, a certain ‘fever’ tends to sweep the country, this being ‘tennis fever’. Tennis is the second most played racket sport in the UK, close to overtaking badminton in popularity, with an estimated 860,000 people playing.

Bedford Chiropractic Clinic will  see an increase in tennis related injuries. Just the same thing happens every year  in the tennis season but with Andy Murray winning even more people will try tennis for the first time.

Playing tennis is a great way to stay physically fit but it requires a variety of physical attributes, including power, endurance, speed, strength, balance, and of course specific playing skills. Compared to other sports, the risk of injury from playing tennis is relatively low, but there are certain factors that increase the risk of an injury that apply to both competitive and social players:

• Incorrect technique – poor serve and swing technique will increase the chance of injury, particularly to the elbow and wrist. Relying on only the arm to hit the ball, as opposed to the body’s full strength, leads to an incorrect swinging action. A healthy spine able to flex and absorb these heavy twisting loads the discs in the spine can suffer serious injury that can impact everyday life not just sporting ability.
• Failure to warm up and cool down – warming up / cooling down reduces the risk of muscle and joint injuries, and improves performance.
• Time spent playing – overexertion is one of the most common causes of injury, and with insufficient rest and recovery time for the body, overuse injuries are more likely to occur.
• Previous injury – previous injury can lead to similar injuries in the future, especially if you hadn’t taken enough time to fully recover.

When it comes to tennis injuries, they fall into one of two categories; two-thirds of tennis injuries are due to overuse, and the other one-third due to trauma or an acute event such as sudden force or impact. Cumulative, or overuse, injuries most often affect the shoulders, elbows and wrists, with acute injuries affecting the low back, knee or ankle.

Tennis Elbow – the most well-known of all tennis injuries, it is estimated that over 50% of players will suffer with it at some point in their career. It is an overuse injury of the muscles that bend the wrist backwards, from repeated contraction, and can also be caused by improper technique, such as using too much wrist and not enough arm when you hit a backhand shot (faulty backhand follow-through).

Tennis Shoulder – shoulder overuse injuries are usually a result of poor conditioning and strength of the rotatory cuff muscles, a group of muscles at the back of the shoulder. These muscles help to position the shoulder correctly in the socket, and a weakness can cause an increase in ‘play’ of the ball in the socket, irritating the tissues. Tennis shoulder injuries often appear after over-loading the rotator cuff when the muscles are contracting, and are usually caused during the follow-through phase of the serve. These injuries cause pain when the ball makes contact with the racquet during the serve, and cause a decrease in serve velocity.

Tennis Ankle – these injuries fall into the traumatic/acute bracket and are caused by a sudden sideways movement, such as pivoting while making a subtle but rapid change in direction, resulting in twisting or turning the ankle inwards. Playing on a slippery wet surface increases the risk of these types of injuries, as does continuing to play, even when fatigue is overwhelming you.

Low back pain – many tennis players will suffer with low back pain at one time or another. It can be caused by the twisting/rotating movement when trying to hit the ball, the sudden deceleration and changes in direction during a game, or over-extending the back during the serve; this repetitive action places considerable stress on the muscles, tendons and ligaments around the spine, and on the spinal joints themselves. Any accumulation of injury to the discs must be avoided at all times as the discs do not have a blood supply and cannot heal very well. All too often this fact is ignored and the damage accumulated becomes too extensive and permanent disability is the result. Just taking painkillers and waiting for such injuries to heal is a recipe for disaster.

What is a Stress Fracture of the Back?

A stress fracture of the back, or lumbar spine, is one of the more common bone injuries in young tennis players. Lower back stress fractures are usually characterized by an ache in the lower back which is exacerbated by sporting activities and eased by rest, although a small percentage of people with a stress fracture can be pain free. Typically it is sore when the patient bends backwards, particularly if standing on one leg. If a lower back stress fracture is suspected, a chiropractor may decide to refer the patient for a MRI scan to confirm the diagnosis.

What can you do to prevent a Stress Fracture?

Serving in tennis requires a combination of spinal hyper extension (bending back) together with rotation and side bending of the trunk. This puts a lot of stress on an area of the vertebra called the Pars Interarticularis and this is where stress fracture develops.

Practicing the service should be carefully monitored by the coach to ensure the lower back is not being overloaded. This is particulary important in adolescent players who have just experienced a growth spurt as they are known to be more at risk from this injury.

core stability exercises can help prevent back problems in tennis players.

What should you do if you suffer a Stress Fracture of the Back?

In most cases, complete rest from tennis is the treatment of choice. This would usually be for a period of 6 weeks to allow the bone to heal. In the early stages, a soothing ice pack can reduce back pain and alleviate back pain. During this period, a progressive exercise programme may commence, under the supervision of a qualified chiropractor. This usually starts with exercises to increase the muscular stability in the lower back.

Research has shown that a lack of muscular stability in the lumbar and pelvic regions can lead to low back pain and stress fractures. The principle behind this is that if certain specific muscles can be recruited or contracted, the spine will have much better support. This prevents postural faults which can predispose a person to back pain.

Spine injuries common in young tennis players

Elite tennis players in their teens appear to have a very high rate of lower spine injury, a 2007  study suggests. Although the subjects in this study did not have symptoms, the researchers point out that these injuries will probably progress to more serious conditions if training techniques are not modified. As with common back problems because it doesn’t hurt doesn’t mean that a problem doesn’t exit.

The British researchers found that of 33 elite-level tennis players they examined, 85 percent had some sort of abnormality in the lower spine. Damage to the joints at the back of the spine, stress fractures and herniated discs were among the problems seen on MRI scans.

Tennis players’ careers depend largely on how well they perform at the junior level, the study authors note in their report, published online by the British Journal of Sports Medicine.

This means that during their growth spurt years, young athletes are going through frequent and intense training that can raise their risk of injury.

Tennis involves constant spinal movements — like quick twists and backward arching — that can account for the injuries seen in this study, according to the authors, led by Dr. David Connell of the Royal National Orthopedic Hospital.

The findings are based on 18 male and 15 female athletes training at a UK national tennis center. None complained of any back pain, but using MRI scans, Connell’s team found that only five players had normal exam results.

The most common abnormality was facet joint arthropathy, damage to joints at the back of the spine that are involved in backward arching. A full 70 percent of the players showed this problem; in contrast, studies of middle-aged adults in the general population have found that 8 percent to 21 percent of symptom-free people have facet joint arthropathy, demonstrating that spinal wear and tear is not painful until we then overload already weakened joints.

In addition, the researchers found, more than one quarter of the players had sustained stress fractures in bone structures at the back of the spine, while nearly 40 percent had herniated spinal discs.

It’s important to spot such abnormalities, they conclude, so that training can be modified to prevent the problem from worsening.

SOURCE: British Journal of Sports Medicine, July 19, 2007 online.

When looking at ways to help avoid tennis injuries, we can split it into 5 key areas:

Environment:

• avoid playing on hard surface courts with no ‘give’, such as cement, asphalt or synthetic courts.
• inspect the court for holes/cracks that may trip you up.
• ensure the court is well lit if playing at night.
• avoid playing in extreme weather conditions.
• never play on a wet court.
• clean off leaves, debris, loose balls etc. from the court.

Dress:

• wear shoes specifically designed for tennis that support the heel and prevent ankle rolling, choose tennis shoes with skid-resistant soles and high arch supports.
• consider wearing heel inserts or specially padded tennis socks to absorb the shock when playing on hard services to protect the lower back.

Equipment:

• see a professional to select a racquet that is the appropriate size and weight, and one that suits your skill level; too light or heavy will increase the risk of shoulder/elbow injuries.
• a flexible racquet with a larger head is gentler on the arm as the flexion absorbs some of the shock, spreading it over a longer period; this helps to prevent a tennis elbow injury.
• low string tension is better on the arm as it increases the dwell time of the ball on the strings.
• thinner strings are more elastic and have better shock-absorbing capacities, making them better for the arm.
• a grip that is too small or large will increase the risk of an elbow injury as the player has to grip the racquet too tightly to prevent it from twisting.
• never play with wet tennis balls, especially if you have had a previous shoulder/arm injury.
• avoid old or low-pressure balls; aim to replace them as soon as they start to lose their bounce.

Preparation:

• working on stretching and toning your arm muscles off the court will guard against injury; swimming is a good way to achieve this.
• warm up gently, increase your heart rate with a slow jog or jumping jacks.
• slowly stretch muscles to improve joint range of motion, and promote elasticity in the ligaments and tendons; hold stretches for 30 seconds.
• start slowly, hitting a few balls to your opponent; serve several times until the shoulder feels looser.
• be sure to cool down with stretches after playing to prevent stiff and sore muscles and joints.

Technique:

• take lessons from a qualified coach to develop skills and technique.
• when serving/hitting overhead, avoid over-arching the lower back; bend your knees and raise your heels instead, so the upper body weight is evenly balanced.
• avoid landing on the ball of the foot as this can lead to an Achilles’ tendon injury.
• hitting the ball in front of the body makes it easier to fully use the shoulder and trunk.
• forearm muscles are better able to handle the shock if the wrist is held straight when the ball impacts the racquet.
• use the forearm for control, and the shoulder/trunk for strength.
• use the other arm for balance with one-handed backhand.
• in the event of a previous injury or weakness to the elbow, try a two-handed backhand. If you sustain an injury on the tennis court, the best plan of action is to stop playing and seek the appropriate advice and treatment.
• Chiropractors, whilst best known for treating spinal injuries, are also trained in treating all of the other joints of the body, including the shoulder, elbow and wrist. If you get gripped with tennis fever, and even with following these hints and tips, you still sustain an injury of your muscles, bones or joints, chiropractic may have the answer.

Our New Activator 5!

Hi! Dr Sandhu here, hope you have all recovered from the excitement from last night, what an incredible display of the power of our weather. I must say I’m really excited as I have just received my brand new Activator 5! Another example of our continual drive to give the best chiropractic adjust possible to our patients!

The Activator Method is one of the most widely-researched chiropractic techniques and the only instrument adjusting technique with clinical trials to support its efficacy. Activator Methods has published hundreds of clinical and scientific peer-reviewed papers, worked with major academic research institutions, and received grants from recognized entities like the National Institutes of Health.

Activator 5

• Utilizes a force wave that allows deeper penetration of the force without discomfort to the patient.
• Recognized for superior control of speed, force, and direction of thrust.
• Perfect for use on the more tender areas of the body, due to the light, pre-load spring.
• Ideal for treating Cervicals, TMJ, Children, Geriatrics, and small body frames utilizing the #1 setting.

 

 

 

 

 

 

 

 

 

Check out our website http://www.thebedfordchiropractor.co.uk

 

PAIN POD

Pain Relief

Pain pod is the latest medically registered device to manage pain relief and encourage muscle and tissue restoration.

The entire body has electrical frequencies. The heart, the lungs, the liver the kidney all have a frequency and so does pain,

The Pain pod has over 80% of the frequencies associated with pain pre-programmed into the device. When the pads are placed on your body you choose 1 of 12 programs and 20 levels of intensity. When you have found the 1 of 240 settings that works for you the frequency puts a mechanical blocker in your synapse which giving you instant and targeted pain relief. This  can manage any type of pain; muscular, nerve and skeletal.

Massage

The delivery systems is the bio-electrical micro-current wave technology, (BMWT) which simulates the natural electrical signals in your body. This delivers both a smooth transition which ensures a greater comfort and you wont need to increase the intensity level over time. The body then returned to a more natural state of homeostasis, reducing subconscious muscle rigidity and increases oxygenation.

EMS- tissue and muscular repair

The device stimulates the muscles, which then act like a pump bringing increased oxygenated blood to the specific area. This promotes greatly increased recovery rates, tissue and muscle repair. We are experiencing incredible customer feedback in this area. BMWT is at the forefront of modern scientific understanding of bio misunderstanding and development. No other device is as efficient and delivering this 3 in 1 electrical stimulus. The more you use the device the better it works you cannot over use it. You will experience better sleep an it gives targeted pain relief while managing the underlying issue. Being small, lightweight it an be used on the go, pre/during and post workout. Can be used during pregnancy after 36 weeks. Safe for children.

Pads

The pads have a 2-3 month life span if used regularly and looked after. They should at all times be attached to the skin or covered by the film they come with. With the Ion spray we would expect to get twice the life out of the pads and as this helps with conductivity so you may need to turn the intensity level down- the spray does mean the pads are not sticky and this is not as useful if you are engages in physical activities whilst wearing pads.

http://www.Painpoduk.com

http://www.thebedfordchiropractor.co.uk

 

 

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Essential super foods for every mans diet

Lean Red Meat

If you’re a steak-and-potatoes guy, you’re in luck. Red meat can be good for you, says Leslie Bonci, MPH, RD, a dietitian for the Pittsburgh Steelers. Lean cuts of beef and pork are packed with protein and have only a little more fat than chicken breast. Red meat is also a good source of leucine, an amino acid that helps build muscle.

 

Tart Cherries

How do the Pittsburgh Steelers soothe sore muscles? Cherry juice. Bonci says she keeps some in their training room at all times. “The pigment in cherries and cherry juice mimics the effects of some anti-inflammatory medicines,” says Bonci. “And there are no side effects.”

Chocolate

Chocolate may improve blood flow if you eat the right kind.The flavanols in dark chocolate may curb levels of bad cholesterol, improve circulation, and keep blood pressure in check. Men with poor blood flow are more likely to have erection problems, so heart-wise foods may protect your sex life, too. But too much chocolate can lead to weight gain. Enjoy 1 ounce a day instead of other sweets.

 

Shellfish

Shellfish and other types of seafood are rich in zinc, which is critically important for the heart, muscles, and reproductive system. Zinc levels below normal are linked to poor sperm quality and male infertility. Not fond of seafood? Beef, turkey, chicken, nuts, and seeds offer a healthy dose of zinc, too.

 

Avocado

Sure, this creamy fruit is high in fat, but it’s the good kind. The monounsaturated fat in avocados packs a one-two punch against cholesterol. It can knock down total cholesterol and “bad” cholesterol (LDL), too. The trick is to use a “mono” fat instead of saturated or trans fats. And eat no more than 25%-35% of all your calories from fat. Olive oil and nuts also contain good fats.

Fatty Fish

Fatty fish like salmon, herring, sardines, and halibut are another excellent source of healthy fat. They have a special type known as omega-3 fatty acids. These protect against heart disease, the top killer of men in the U. S. Two servings of fatty fish a week can lower your chances of dying from heart disease.

Ginger

Slices of this spicy root are often served with sushi or grated into an Asian stir-fry. Health-wise, ginger may help calm inflammation in the body — which can come in handy when you push yourself too hard. Eating ginger regularly may help reduce the pain of exercise-related muscle injuries

 

Milk and Yogurt

The whey in milk and yogurt is another source of leucine, a muscle-building amino acid. Bonci recommends Greek yogurt, with a thick, creamy taste that men may like better. It’s also packed with protein, potassium, and friendly bacteria that keep the gut healthy. “Plus, it requires no preparation whatsoever.”

 

Bananas

The banana is celebrated for its bounty of potassium — and with good reason. Potassium is critical for muscle contractions and bone health. It also helps blood pressure. Getting enough potassium may be as important as eating less sodium when it comes to lowering blood pressure.

 

Pistachios

Nuts provide protein, fiber, and zinc while satisfying the urge for a crunchy, salty snack. Pistachios are a stand out — higher in plant sterols that can improve cholesterol levels. Eat them from the shell, so you work harder for each one. It’s a fun way to snack and keeps you from gobbling up too many calories too quickly.

Brazil Nuts

A single ounce of Brazil nuts has seven times the daily value of selenium. This mineral boosts the immune system and helps the thyroid gland.

 

 

 

Tomato Sauce

Tomatoes are rich in lycopene, a substance that may protect against some cancers. Some research suggests that men who eat tomato sauce regularly are less likely to get prostate cancer, but not all studies support this. Tomatoes have many other plant nutrients, too, that support good health. Adding salsa to a burrito or tomato sauce to pasta is an easy way to make a meal more nutritious.

Mixed Vegetables

Vegetables are packed with phytochemicals, nutrients that boost cell health and protect against cancer. There are many different phytochemicals, and the best way to get a variety of them is to eat different colored veggies. “There should be color on your plate at every meal,” Bonci says.

Orange Vegetables

Orange vegetables are an excellent source of beta-carotene, lutein, and vitamin C. These nutrients may lower your odds of developing an enlarged prostate, according to a large study. Good choices include red bell peppers, carrots, pumpkins, and sweet potatoes.

 

Leafy Green Vegetables

Spinach, collard greens, and kale can help the eyes as well as the prostate. These leafy green vegetables have plenty of lutein and zeaxanthin. Both nutrients protect against cataracts and age-related macular degeneration, an eye disease that impairs vision.

 

Eggs

Eggs provide lutein, protein, and iron, but you have to eat the whole egg. One yolk, with 185 mg of cholesterol, fits into the 300 mg daily limit for healthy people. You might also cut back on high-cholesterol sweets to make room for whole eggs in your diet. If you have high cholesterol, ask your doctor if you should limit how many eggs you eat per week.

High-Fiber Cereal

Fiber may not sound manly, but it can be a performance enhancer. Executive or athlete, you can’t focus on your goals if your gut is acting up. Fiber keeps you full longer and helps your digestive system run smoothly. This doesn’t mean you have to give up your favorite cereal — just try mixing in some shredded wheat. “Don’t deprive yourself,” Bonci advises, “but add something good.”

Brown Rice

Brown rice is another great source of fiber, and it’s easy to dress up with tasty, colorful food. Try adding lean meat, baby spinach, and pineapple. If you don’t like the texture, mix some white rice with the brown. Brown rice and other whole grains can help you stay at a healthy weight and lower your risk of heart disease and type 2 diabetes.

Berries

“Berries can help you be on top of your game mentally as well as physically,” Bonci says. They’re loaded with antioxidants that may help lower the risk of cancer. Animal studies suggest blueberries can also enhance memory and thinking. Similar research in people is in its infancy, but looks promising. When fresh berries are expensive or tough to find, try buying them frozen and making a shake.

 

Check out our website! www.thebedfordchiropractor.co.uk

 

WORLD VEGAN DAY

To celebrate WORLD VEGAN DAY here are some delicious vegan recipes to try out!

Salt and Cinnamon Chips                                    

Ingredients

• 12 large whole kale leaves , (200g)
• 3 tablespoons olive oil
• 1/2 tablespoon sugar
• 1/2 tablespoon cinnamon                                  Method

Preheat the oven to 200ºC/gas 6.
Rinse and dry the kale leaves before removing most of the centre stalk, leaving long, thin pieces of kale.

Toss the kale in the oil, then sprinkle with the sugar, cinnamon and ½ tablespoon of sea salt.
Arrange the leaves in a single layer on a couple of baking trays and bake for 5 minutes, until crisp.
Transfer the kale to a rack to cool, then serve.

Wild rice & Brussels sprout super salad

“A delicious and nutritious dish. Wild rice is a great alternative to white and is much higher in fibre. ”

Ingredients

• 300 g mixed wild rice
• 2 red onions
• 2 tablespoons red wine vinegar
• 500 g Brussels sprouts
• 8 radishes
• 1 lemon
• 1 large bunch of mixed soft fresh herbs, such as mint, parsley, basil
• 1 large handful of dried cranberries or raisins
• extra virgin olive oil                                                   Method                                                               Cook the wild rice according to the packet instructions, then drain and leave to cool on a large tray. Peel the onions, then using a mandolin (or a food processor with a fine slicing attachment), finely slice them. Transfer to a bowl and add the red wine vinegar. Scrunch them together and set aside.

Using a mandolin, shred the sprouts and radishes, then, in a bowl, dress them with the lemon juice and a pinch of sea salt, massaging the flavors into the veg with your hands. Set aside.
Pick and finely chop the herb leaves and pop them into a large serving bowl. Add the rice, onions and lemony veg as well as the cranberries or raisins, and toss together.
Drizzle over some oil and season, then stir and serve.

Spiced Plum Chutney

“If you’re not a fan of jams, this is a lovely way to use up plums, and it’s a joy to eat with a ploughman’s lunch! ”

Ingredients

4 shallots
1 kg mixed plums
1 tablespoon vegetable oil
3 fresh bay leaves
1 cinnamon stick
5 cloves
1/2 teaspoon ground allspice
1/2 teaspoon ground ginger
400 g brown sugar
1 orange
300 ml cider vinegar

Method

Prepare a 500ml pickling jar by washing the jar and lid, removing the rubber seal. Place in the oven and heat at 100ºC/gas ¼ for about 30 minutes. Immerse the rubber seal in a pan of boiling water and simmer for about 10 minutes before turning off the heat and allowing to cool.

Peel and finely slice the shallots, then destone and roughly chop the plums. Heat the vegetable oil in a pan that’s big enough to hold all the ingredients. Add the shallots and cook gently over a low heat until softened and golden-brown. Add the bay leaves and spices, fry for a minute, then stir in the plums. Add the sugar and grate in the orange zest.

Squeeze the orange juice into a measuring jug and top up to the 450ml mark with cider vinegar. Add to the pan and bring to the boil, then simmer slowly until most of the water has evaporated and the chutney is reduced and thick, stirring now and then as it cooks.

Pat the jar seal dry with kitchen paper, fit it back onto the lid and have the jar standing by. Spoon the chutney into the sterilised jar while everything’s still nice and hot. Wipe the rim of the jar and seal it. Leave to cool and store in a cupboard for a few weeks before eating

Sicilian roasted cauliflower & Brussels sprouts

“Bulk up your traditional Brussels sprouts with some cauliflower – the spice and roasting brings out their natural sweetness ”

Ingredients

50 g pine nuts
1 large head of cauliflower
300 g Brussel sprouts
50 g raisins
12 strands of saffron
2 tbsp olive oil
2 tbsp garlic oil

Method

Preheat the oven to 200C/gas 6. Place the pine nuts on a baking tray and roast in the oven until golden, set aside to cool down.

Trim the outer leaves and base from the cauliflower then cut into small florets. Trim the ends from the Brussels sprouts and slice in half, keeping hold of the loose leaves. Cover the raisins in boiling water, leave for about 20 minutes, then drain and set aside.

Place the cauliflower florets and sprouts in a large roasting pan, scatter over the saffron threads then pour over the olive and garlic oils. Season well and mix together gently. Roast for 25–30 minutes, until the florets and sprouts are tender and starting to caramelise. You may find that the loose sprout leaves start to really crisp up; don’t be alarmed, it adds a lovely smoky element to the overall flavour.

Transfer the roasted cauliflower and sprouts to a serving bowl; add the pine nuts and raisins, season to taste then give the whole mixture a gentle stir to ensure everything is combined and coated in the saffron oil, and then serve.

Vegan Nut roast

“Being vegan doesn’t mean compromising on flavour, as this recipe proves. Crunchy and full of spices, everyone will be tucking in ”

Ingredients

• 50 g pine nuts , plus extra for decorating
• 50 g linseed
• 50 g sunflower seeds
• 100 g unsweetened chestnut purée
• 50 g gluten-free vegetarian suet
• 1 tbsp maple syrup
• gluten-flour for dusting
• For the spinach topping:
• 2 tbsp rapeseed oil
• 300 g chestnut mushrooms , sliced
• 260 g baby leaf spinach , or frozen chopped spinach
• 1 tsp cracked black pepper
• 1 ripe avocado
• 100 g silken tofu
• 1 pinch of ground nutmeg
• 1 squeeze of lemon juice
• 1/4 sweet potato
• Olive oil

Method

1. Preheat the oven to 180C/gas 4. Spread out the nuts and seeds on a baking tray and toast in the oven for 5–6 minutes. Transfer to a food processor, along with the chestnut purée, suet and maple syrup, and blitz until it comes together into a ball. It will be sticky to begin with, so stop and scrape the sides as you go.

2. Place a large sheet of baking parchment on a work surface and sit the dough on it. Then, with lots of gluten-free flour on your hands and rolling pin, roll out the dough as thinly as possible (less than 5mm).

3. If you’re making individual tartlets, oil and flour four 10cm loose-bottomed tart tins, then cut the pastry to size. For 1 large tart, roll out the dough and cut to the size of a large, shallow baking tin, and transfer to the tin using a fish slice. Prick the pastry all over with a fork, cover with baking parchment, fill with baking beans or rice and bake blind for 12–15 minutes. Leave to cool in the tray, and keep the oven on.

4. Meanwhile, make the topping. Heat 1 tbsp rapeseed oil in a pan over a medium heat, then sauté the mushrooms for 6–8 minutes, until golden. Remove and set aside.

5. In the same pan, heat the rest of the oil and wilt the spinach (or heat through if frozen) along with the pepper. Blitz the spinach, avocado flesh, tofu, nutmeg and lemon juice in a food processor until smooth.

6. Thinly slice the sweet potato using a vegetable peeler or mandolin, creating a pile of peelings. Heat a drizzle of olive oil in a small pan, then fry the peelings over a high heat, turning occasionally, for 4–5 minutes, until just turning crisp.

7. Assemble the tart by spreading the spinach mixture over the baked and cooled tart base. Lay the mushrooms on top, and decorate with the sweet potato slivers and a scattering of toasted pine nuts. Eat heated or at room temperature, with potatoes and vegetables.

Keep an eye out on our blog, there will be more recipes to come!!

Stress Awareness Day

The modern world is becoming increasingly complex, and the demands on our time and attention are many. Our jobs are also more complex, and the business world has become more competitive. With the industrial age came helpful machines and increased productivity, but it also brought us the jackhammer, the loudspeaker, the motorcycle and car, and innumerable noisy machines. Physical stresses such as sound, air and water pollution have worsened over the last century, especially in the United States. We are also, because of electronic media and the Internet, aware of troubles and tragedies around the world that previous generations would never have known about, creating anxiety. Taken together, these assaults on our senses create a physical and emotional reaction.

The word for this overwhelming feeling is stress. It’s a term borrowed from the field of engineering, in reference to physical forces upon mechanical structures. The term was first used in its modern medical sense around the turn of the 20th century by Walter Cannon, a Harvard physiologist. Cannon also first described the “fight or flight” syndrome, and noted the damaging physical effects of a continuous stress response. Modern healthcare is increasingly recognizing that many illnesses are caused by stress, or worsened by stress. In fact, in every chiropractic office, many patients will show the ravages of chronic stress. While chiropractic can treat the effects of stress on the body, such as headaches, it can also help the body manage and process stress in a healthy way.

The different factors that create stress:

Physical Stress

A whiplash injury from a c
ar accident is an obvious source of physical stress. As is repetitive motions, a slip and fall, lack of sleep or overdoing it in the garden. Early on, learning to walk, ride a bike and the birth process itself are sources of physical stress.

It’s not the stress—it’s your reaction to it that matters!

Accumulated stress exhausts our reserves. Then, something as simple as mowing the lawn can put us over the edge. Chiropractic care helps restore your adaptive capacity.

 

Emotional Stress

Fear, grief, anger and other emotions affect our entire body. Notice the posture of someone who is sad or depressed. Frustration, or a sense of powerlessness at work, is a common form of emotional stress.

Clearly, it’s not the stress, but our response to it that is critical. Chiropractic care, because its focus is to reduce tension to your nervous system, can help you respond more resourcefully.

 

Chemical Stress

Common sources of chemical stress include poor nutrition, sugar, refined carbohydrates and unhealthy fats. Drugs, preservatives, tobacco, alcohol, vaccinations, pollen and a host of other substances also affect our nervous systems, muscle tone and our spine.

The problem isn’t the pollen or chemical. Because not everyone reacts. Symptoms can appear when you lose your ability to adapt. Chiropractic care has helped millions reduce or eliminate reactions to many types of chemical stress

If you lack the reserves to adapt to stress in a healthy way, it takes a toll. If your body reacts by “tripping a circuit breaker,” causing vertebral subluxation, chiropractic care is likely to help.

Martini caption: Clearly, chemical stress can affect our muscle tone, coordination and the way our nervous system works.

 

How can stress affect my spine?

Think of your spinal cord as a guitar string. The greater the tension, the higher the note. Your nervous system has “tone” as well. With each stressor, your body tightens up, like bracing yourself for a tight curve on a roller coaster. The weakest joints of your spine are forced out of their normal position. Like the shrill notes from an over-tightened string, your body loses its capacity to respond to the full range of human experience. And ill health can result.

Effects of Stress on Health

Stress, whether physical or perceived, triggers a fight or flight response. This is a systemic physical reaction, affecting almost every part of the body. The hypothalamus, a part of the brain, stimulates the sympathetic nervous system (SNS). The heart rate increases, blood volume and blood pressure increase, blood is directed away from digestion and the extremities. Vision becomes more focused, hearing more acute. In response to the messages from the SNS, the adrenal glands secrete corticoids, including adrenaline, epinephrine and norepinephrine. All of this is very useful if we’re running from a prehistoric raptor, or confronting a more modern threat to physical safety. When prolonged, however, the long-term effects of this state can be disastrous to good health.

Many studies of people who have been subjected to chronic stress have found evidence of the negative health effects of stress. These effects include high blood pressure, damage to muscle tissue, diabetes, infertility, damage to the immune response, and slowed healing from disease and injury. Stress reactions are also at the root of disorders such as post-traumatic stress disorder, and stress has been linked in human and animal research with cardiovascular disease.

Chiropractic Treatment and Stress

Chiropractors work primarily with the spine, the root of the nervous system through which nerve impulses travel from the brain to the rest of the body. One effect of chronic stress is prolonged muscle tension and contraction. This muscle tension creates uneven pressures on the bony structures of the body, often leading the misalignment of the spinal column, known as subluxations in the Palmer tradition of chiropractic.

Chronic stress also leads to nerve irritation. The adjustments of a chiropractor release muscle tension, and that helps the body return to a more balanced, relaxed state. Adjustments also reduce spinal nerve irritation, and improve blood circulation. These changes may be enough, in many cases, to convince the brain to turn off the fight or flight response, beginning the process of healing. A healthy and balanced spine is one key to effectively managing stress.

Dr Sandhu has been studying nutrition and other therapies for stress. Several nutritional supplements, including B vitamins, help the body cope with stress. As can relaxation techniques, coupled with posture and environmental changes to help recovery from chronic stress.

Unfortunately we cannot make a job less stressful, or create a quieter, calmer world. What chiropractic treatment can do is help you develop healthy responses to stress, reducing potential physical damage.

Chiropractic is based on the concept that given the opportunity, the mind and body can heal itself. In relieving some of the effects of chronic stress, chiropractic care provides just such an opportunity. So why not get yourself booked in for an initial consultation for only 10 and let’s see what we can do.