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?

potatoes and glycemic indexby 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.

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Back to school Chiropractic Tips

This article is written by Dr. Steven Cannon, Chiropractor – Neurohealth Chiropractic

The kids are already back to school. For most people this means pencils, notebook paper an mountains of textbooks.

But sending your child to start, or return to school requires some homework from the parents. Here at Neurohealth Chiropractic, we endeavor to be both your chiropractor and educator.

So here are some tips for a healthy start Back-To-School:

BACK CARE 101

Ergonomics: yes ergonomics are just as important for kids as they are at the office. Slumping over a school classroom desk, just like slumping over a work desk, can lead to a lifetime of poor postural habits. Which then in turn will lead to musculoskeletal disorders, spinal joint restrictions (vertebral subluxations) and an increased likelihood of adult onset osteoarthritis.

Students are spending more and more time at computers these days. The following are guidelines that we all should be taking note of:

 

  • Sit up straight with feet flat on the floor or on a footrest;
  • Keep lower arms level with the table and wrists straight;
  • Sit close enough to the keyboard to eliminate stretching but far enough away to avoid leaning;
  • Tap the keyboard lightly. Don’t pound away;
  • Place the mouse within easy reach of the dominant hand;
  • Try and hold the mouse loosely. Don’t squeeze;
  • The monitor should be at eye level, 40-60 centimeters away;
  • If using a laptop, a docking station should be used with a detachable keyboard, separate mouse (instead of finger pad) and the middle of the screen should be at eye level;
  • Take short breaks every 20 minutes. Get up and move around. Go and get a drink of water;
  • Exercise your eyes frequently. Look away from the monitor and focus on distant objects, which will help your eyes blink.

 

Backpacks: An over-stuffed, incorrectly packed or worn backpack can result in a serious injury and affect young developing spines.

How heavy is heavy? Even a backpack weighing 15 percent of a student’s body weight is too heavy to maintain a standing posture. This will cause undue stress on their young spines and can cause vertebral subluxations leading to postural changes and even scoliosis.

The current recommended guidelines is a maximum of 10 percent of your body weight should go into the backpack. This means if you weigh 30 kilograms, then 3 kilograms is the maximum. So with today’s primary school kids, after you put the lunch box and water bottle in you are already at the maximum weight.

To further minimise impact of the backpack, it is also recommended that both shoulder straps be used to help distribute the backpack’s weight evenly between the shoulders. And then the waist strap should also be used, to help distribute the weight onto the hips away from the shoulders.

In addition to creating chronic backache for years to come, improper use of the backpack will trigger neck and shoulder disorders. A study from the University of Sydney showed that the backpack’s weight and length of time had a direct correlation with neck and shoulder posture. The study concluded with that forward head posture increases when carrying a backpack with a heavy load. When we adopt forward head posture, it leads to straightening of the normal curve of the neck, a condition linked with osteoarthritis, headaches and neck pain.

Many schools these days have their own backpacks, with their own logo on the bag. Good news is that all these backpacks are approved for developing spines. They just need to be used correctly i.e. wearing, packing, and weight.

Footwear: Skimpy footwear and platform shoes may be fashionable, but they are certainly not what your feet need! Shoes that cannot provide adequate support can throw your whole skeleton out of alignment. If the foot is excessively pronating (rolling in), this will cause torsion at the knee when walking, running, or standing. This will then cause a shift in body weight into the pelvis, causing hip and low back problems. It can also lead up the whole entire chain causing the shoulders to not be level and to tilt.

Therefore correct footwear from an early age is very important.
Here are a few tips to remember when buying new school shoes

  • Make sure there is plenty of wiggle room in the toe box;
  • Never buy a show for your child to grow into;
  • Avoid hand-me-down shoes if at all possible;
  • Check the length of the foot, from the longest toe. Caution: this is not always the big toe, as 10% of the population has the second toe as the longest;
  • Make sure the shoe bends in the toe box;
  • Check the heel counter and make sure the shoe is supportive around the heel as this controls the foot, and helpt pronation.

Nutrition: Studies have shown a direct link with nutrition and the child’s ability to learn.

Skipping breakfast is not be an option. If you don’t give the body fuel in the way of good nutrition, especially first thing in the morning, it will not function and be able to retain simple instructions and directions.

An easy option, is to use whole ingredients, and mix them in a blender to make a smoothie for people on the go. Adding fresh berries, coconut water, raw egg, LSA (linseed, sunflower, almond meal) together can be one way to get started. Check out our book in reception on different juicing and smoothie ideas.

Parents should focus on natural, whole foods, such as whole grain cereals and fresh seasonal fruits. ‘White’ sugar and flour should be avoided. These give a sudden spike in energy, but what goes up quickly will come down just as quickly and crash and burn.

You should also avoid heavily processed items that are laden with chemical additives.

Pack water instead of soda and juice poppers. And choose raw, organic nuts over candy. Research shows that excessive sugar consumption weakens the immune system and impairs cognitive function.

Sleep: To be able to thrive, we must sleep. If you are not getting enough sleep each night, your body is not recovering and the brain cannot switch off and restore itself.

Lack of sleep not only leads to poor cognitive function but also leads to hallucinations and personality changes.

We are well aware how fatigued we are after spending the whole night awake, and lacking sleep. Lack of sleep has been shown to be linked with increased motor vehicle accidents, increase in body mass index (BMI) and greater likelihood of obesity. It also has links with increase risk of diabetes, heart conditions and psychiatric disorders such as depression and substance abuse. It also decreases one’s ability to pay attention, react to signals or remember new information. This point is particular important to note for children.

So with our children, to thrive academically, they need sleep – and lots of it. According the National Sleep Foundation the average school age child (5-10years) should be achieving 10-11 hours of sleep per night.

Children with fragmented sleep were characterised by lower performance on (neurobehavioural functioning) measures, particularly those that were associated with more complex tasks such as a continuous performance test or symbol-digit substitution. These children have also been shown to have higher rates of behavioural problems reported by their parents.

Over-scheduling, non-enforced bedtimes, sharing a bed with a sibling and breathing problems – such as sleep apnea, and snoring – can rob a child their night’s rest. It is also essential to keep televisions, video games, radios, and telephones out of your child’s bedroom during sleeping hours as these only serve as distractions and will disturbed their sleep.

Checkup: Between the endless trips to the shopping mall for new shoes, new clothes and new school supplies, take a few moments to schedule a back-to-school chiropractic check up for your child. This will help their nervous system to start the scholastic year free of interference and flourish their learning.

And also don’t forget to bring in your child’s school backpack, so that we can check the bag and instruct on proper use of the backpack.

Chiropractic for Olympic Champions!

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

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

footpainPlantar 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.

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

 

4 Key Beginner Yoga Poses For Men

If you’re a guy, it’s easy to find yoga intimidating. This feeling is understandable. As a gender, there’s a cultural push to make us work out hard, compete, and do sports that tighten us up instead of loosen us up.

 

Sometimes, we’re intimidated because of neglect. In this little article, I’m going to make your entrance into yoga and your body quick and transformative!

These 4 key yoga poses for men will help you ease into a practice and ease into your body. Although they are relatively simple, they are deeply therapeutic as well as strength building. They will also work miracles for your flexibility. You can master them in the privacy of your living room AND I’ve set it up so you can do it all in 10 minutes at day! Check these out!

 

. Child’s Pose

man in Child's PoseThis pose is a low back saver and is the hunch reducer. Do it for your posture, do it for your pain, and do it because it feels so good.

Benefits: Child’s Pose lengthens the spine, assists the relief of lower back pain, and stretches your knees.

How to do it:

  • Kneel with your knees open shoulder-distance, with your toes touching.
  • Place your forehead on the floor.
  • Walk your hands forward with fanned fingers OR move hands behind you on the floor alongside your body.
  • Stay in this pose for 15 deep breaths through the nose.

High Lunge

Man in High Lunge

Here is a wonderful pose for runners and couch potatoes alike.

Benefits: High Lunge resurrects your leg strength and flexibility and fine tunes your core strength and balance. It’s also great for stretching muscles of the feet and toes.

How to do it:

  • Set up like a sprinter with your finger tips on the floor on either side of your lead foot. Your back foot has it’s toes curled under as if you’re going to run a race.
  • Alignment is key. Your front knee should be above your ankle and shouldn’t waver to the left or right. Keep that knee in line with your 2nd toe.
  • Your front thigh should be flat like a table and your butt is in line with that front knee. That means you may have to step back a few inches to get that thigh flat! If that’s difficult you may have to prop your hands up on books (or yoga blocks) or go high on your finger tips.
  • Press firmly through the back heal and look forward to lengthen your spine.
  • As this gets easier, transition from 5 fingers of a tented hand to 3 fingers, then one finger, and then, perhaps, shooting your hands behind you in the air or out to the side so your body looks like a cross.
  • Always draw the tummy in and try to lengthen your spine.
  • Breathe as deep as you can and see if you can stay for 5 to 20 breaths.

Crescent Pose

Man in Crescent Pose

Crescent is similar to the high lunge, but it refines more subtle strength and balance throughout the body, especially in the core and the legs.

Benefits: This pose goes deep into the hip flexors for extra strength and flexibility. It also strengthens and stretches the front of the legs.

How to do it:

  • Set up in the high lunge as above, but now the arms will reach straight in the air.
  • The torso is at “attention” and is straight with no back bend in the spine. Rooting down through the tail bone, draw the tummy in and try to gain length in the spine growing through the side ribs.
  • Stay here for 5 to 20 breaths.

Yogic Squat

Man in Squat

In India, they have chai and conversations sitting in a squat. Three quarters of the world goes to the toilet like this, and many ladies give birth like this. Most Westerners, however, have lost the ability to do a decent squat. Not good.

Benefits: This pose provides huge benefits for rehabilitating the flexibility in legs and knees. It also relieves constipation.

How to do it:

  • Feet should be shoulder-distance apart. Bend your knees so that your butt is as low as it can go without hitting the floor.
  • Try to get your heels flat. If this is impossible, curl up a towel or yoga mat to give you “ high heels.”
  • In your Squat, sit up tall with your hands in prayer on your heart with elbows pressing into the knees. For a variation, you can place hands on back of skull, drop head, and tuck chin into throat.
Start with these 4 tested and approved postures for only 10 minutes a day using deep breathing as you hold them. You will be amazed at how these poses will lead to small changes and transform your body in major ways.

Essential super foods for every mans diet

Lean Steak With VegetablesLean 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.

 

Bowl Of Cherries

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.”

Couple Eating ChocolateChocolate

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.

 

Assortment Of Fresh SeafoodShellfish

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.

 

Sliced AvacadoAvocado

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.

Salmon SteaksFatty 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

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

 

dairy products

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

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

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

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

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.

Man Cooking VegetablesMixed 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.

red peppers

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.

 

Bunch Of Spinach

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.

 

Sunny Side Up Eggs

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.

Bowl Of High Fiber Cereal

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 And Fish

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.

Mixed Berries

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

 

Pain is NOT a good indicator of health

Painpain 2

WORLD VEGAN DAY

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

Sakale chipslt 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

saladIngredients

  • 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! ”
plum chutnry

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 ”caulif

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 ”

nut roastIngredients

  • 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 stressphysical 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 isemotional stress 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 stresschemical. 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.