Wednesday, November 30, 2016
Want to live with less pain? more energy?
THE 10 DON’TS
#1 DON’T Sleep on your Stomach! The worst sleeping position, causing torsion stress on spine!
#2 DON’T Drink Icy Cold Drinks! According to Ancient Chinese and Indian medicine, cold liquids dampen digestive energy causing poor nutrient absorption, elimination and sluggishness.
#3 DON’T drink the water! Tap water, that is!
#4 DON’T Sit for prolonged periods after a meal. Get moving to facilitate digestion!
#5 DON’T slouch! Bad posture is painful. Most cases of chronic pain are posture related. Be mindful at all times. Slumped posture decreases optimal lung function.
#6 DON’T Eat Anything with HFCS (high fructose corn syrup) According to biochemist Russ Bianchi, HFCS is Even processed meats contain HFCS. Fructose inhibits the uric acid excretion, leading to more inflammation (ie: gout) A U.S. and Canadian study found the higher the fructose consumption, the higher the fat conversion. Also elevates cholesterol, and lowers immune system.
#7 DON’T Wear your cell phone like an accessory! Cell phones emit Electromagnetic Radiation, leading to disruption of DNA repair and eventually other diseases such as cancer, depression, diabetes, heart disease, impaired fertility.
#8 DON’T Drink Caffeine especially on an Empty Stomach, and limit the consumption.
#9 DON’T Consume artificial Sweeteners! ie: Aspartame found in diet sodas, chewing gum, sugar free sweets are excitotoxins which activate brain cells (neurons) that increase your sensitivity to pain.
#10 DON’T Let Yourself Dry Out! Lubricate your joints and nourish cartilage with proper nutrition: collagen source, Vit D, hyaluronic acid, essential fatty acids- fish, fish oil, krill.
THE 10 DO’S
#1 DO Breathing Exercises every day! Belly breathing, pranayama, (refer to www.nakedtruthbydrmelanie.com blog article on taking a breath versus catching a breath, published Nov 9, 2015 and Ancient breathing method, published Dec 6, 2015”)
#2 DO Be Quiet and Be IN the Quiet for at least 15 minutes every day! Meditation, gaze at a candle flame, fireplace/fire pit.( Refer to www.nakedtruthbydrmelanie.com blog articles “A Restless Mind”, published Feb 6th and “Dear Brain..” published Feb 17, 2015)
#3 DO Surround yourself with positive happy people. Also consider pet therapy
#4 DO Exercise Daily. Break a sweat, Change it up. Move every joint in its maximum range of motion every day! Walking while grounding yourself- barefoot on grass or sandy beach. This allows you to absorb negative ions from the earth, relieving pain, improving sleep and more.
#5 DO Reduce Sugar as much as possible from your diet. Increased insulin levels will dramatically worsen pain. If you are overweight, have high blood pressure, diabetes, high cholesterol, you may want to limit grains as well since they are metabolized similarly to sugar.
#6 DO Eat a Clean, Anti-Inflammatory Diet! Whole organic fruits and veggies, wild caught seafood, meats, nuts seeds, raw, grass fed dairy - essentially unprocessed foods, free of sugars and preservatives. Eating processed foods (even bread) means you are consuming a chemical cocktail. Tip: nightshade veggies (potatoes, eggplant, tomatoes trigger arthritis and pain.
#7 DO Supplement your diet with natural anti-inflammatories. ie: Tart cherries or concentrated tart cherry juice- contains compounds which slow certain enzymes that help prevent arthritis and gout. Also turmeric and fish oils.
#8 DO Apply Natural Substances to your Skin and Hair.
For acute pain- Capsaicin Crème (from cayenne pepper).It reduces substance P in nerve cells which transmits pain signals to the brain. Magnesium topicals are also helpful.
#9 DO Get Proper Sleep – body needs deep sleep for tissue growth and repair which is crucial for pain relief! Poor and insufficient sleep can be a contributing factor for chronic pain in people over 50. On average, most people need 8 hours sleep.
#10 DO Make sure your Brain is Communicating with the Rest of Your Body Properly! Chiropractic care restores motion to the spinal segments allowing proper nerve flow through the entire body. Result: reduces pain and boosts energy! It is safe, drug-free and specific techniques are matched to the unique patient for comfortable care and positive results! According to a study published in the and funded by the National Institutes of Health, patients with neck pain who used a chiropractor and/or exercise were more than twice as likely to be pain free in 12 weeks compared to those who took medication.
Friday, November 25, 2016
I had the privilege of covering this year’s Phoenix Gluten Free and Allergy Free Expo and sharing my experience and opinions in social media streams for drmelanied. This event was held earlier this month in Glendale, AZ and it certainly brought out the newly curious along with those already benefiting from gluten free living, looking for the latest and tastiest!
I cruised through aisles stopping at the booths which I felt had a quality product of service to help educate and introduce people to the benefits of healthier eating. I completely advocate and support gluten free eating for several reasons I share in other blog articles on nakedtruthbydrmelanie.com
When I recommend a gluten free diet to patients the biggest push back I get is “What am I going to eat then? It’s impossible! I'll starve!” Frankly, the people who typically anguish over this are the ones that rely on processed foods and/ or refined carbs when it comes to meal preparations. Essentially the healthiest diet is farm to table food, which in our society (unless you live out in the country), is very difficult for many.
Convenience Carb Loading Foods - Yes, But It's Gluten-Free.So, it wasn’t a surprise that, with the exception of a few exhibitors, all others were serving up samples of some quick prep foods (pizza, pasta, baked goods). So, it’s easy for people to automatically think that gluten-free diet means they need to eat gluten free breads and cereals. I admit I came home with a bagful of samples in which I shared with my staff and indulged a little. As a result I felt the post carb consumption effect of fatigue even though they were gluten free! These types of food should be an optional, occasional treat or side dish, not the foundation of your food intake. Although it was a carb fest, this Expo did a great job of bringing together a mass variety of gluten free snack and food options from all over the country from small home businesses to mid-sized corporations. A friend of mine, John of On Advertising attended the Expo for the first time. He's a type II diabetic and new to the gluten free world. Hr remarked, “The conference was an eye opener on product availability. I've had some friends go gluten free, but since I'm a bit of a foodie, I was afraid there wouldn't be much that I would interest me. What a surprise! Who knew there were so many delicious pizzas and pastas that are gluten free!”
Ok! I sampled, examined and read up on about 30 food products and came up with my Top Ten Gluten Free Recommendations, based on these criteria:
- quality (clean sourced)
- sustainable practices
- nutritional content,
- customer service (Does the manufacturer stand behind their product? How enthusiastic were the reps at exhibitor booths about their product)
I even included some sweet, sinful delights in my list! Even the gluten free deserve to indulge!
My Disclaimer: With the exception of being provided with free samples, in no way was I paid nor compensated in any monetary or non-monetary way by any of these companies to endorse or promote their product.
#10. High Brew Coffee – based on my benefits of coffee article published last year (Click HERE) on nakedtruthbydrmelanie website, I had to stop and sample this one. I prefer hot coffee but the fair trade bean source drew me to this product. I recommend the Black and Bold product due to the fact that it is dairy free, low calorie and only 1g of sugar. www.highbrewcoffee.com
|Daiya dairy free!|
oil, this product line is quite clean. I tasted their Jalapeno Havarti Style block cheese and it was smooth! They offer a wide variety of food products, pizza, greek yogurt, cheese blends and dressings. Their products are found in several store locations and I picked up their New York Style” cheesecake” for a holiday treat.
|Bio-K+ convenient probiotic doses!|
Plain and flavored small drinkable containers for kids and the finicky adults who prefer a tasty way to ingest their probiotics. Dairy and non-dairy options available
#7. Aleia’s – (certified GF, non-GMO) artisan crafted cookies, stuffing mixes, croutons, bread crumbs, based in Connecticut, started by a culinary trained chef with her own gluten intolerance. John Wells, National Sales Manager gave me a compelling story about their origins and mission. Aleia's is my bread and cookie preference, and I have encouraged Sprouts Farmers Market to carry their products. Great choices for hoiday entertaining and special occasion treats. I recommend the coconut macaroons! www. Aleias.com
|Sogno Toscano Oils|
#6 Sogno Toscano – Artisan olive oils, including infused oils, GF pasta and GF skin care imported from their family farm in Bolgheri in Tuscany region of Italy. Products were on the pricey side www.sognotoscano.com
however the quality and taste are well worth it and they would make wonderful holiday gifts! In my opinion this booth had the best tastes since I am a big endorser for healthy fats and oils and I love everything about Italian food!
#5 Daura Damm – I personally don’t drink beer regularly but if I desire a refreshing brew, this would be it! From Barcelona, Spain this, award winning GF beer comes from the oldest brewery in www.dauradamm.com
|Damm good beer!|
guarantees less than 3ppm of gluten content. This company stands behind their quality control standards, right down to the origin of their logo (Read about their gluten breaking process on their website!)
#4. Spinatos – I have a top ten list and not include a local Arizona company! There were several at www.spinatos.com
|Patients and friends posing with Manager of Spinatos!|
|Mona of Amore di Mona|
because it’s not overly sweet like most chocolates, you’re not temped to start a binge attack on these treats. You are satisfied after one or maybe two pieces. Dark chocolate is the top choice. Looking at the wrap and presentation you will know you are buying a high quality, clean chocolate treat before event tasting it. Of course I brought the samples to work and my staff loved them! I met Mona, the creator, and I was impressed by her sincerity, humbleness and passion for art.
|ProYo Frozen Yogurt|
#1. Osteobroth – (gluten free, non GMO, Paleo) I am a chiropractor so yes, my bias favors bone and tissue health! Strengthen those joints with bone broth! It’s an excellent source of protein, collagen and chondroitin. I asked David, Osteobroth representative and he said their sourced animals are free of added antibiotics and hormones. Their broth is also free of peanut, tree nut, shellfish, wheat, gluten and yeast and has a 2 year shelf life. Perfect for warm soothing winter soups, cup of broth tea, and when you are feeling that itch in your throat or seasonal allergies. I like product also for the convenience since most of us do not have time to make bone broth from scratch. And of course, it tasted delicious! www.osteobroth.com
Selecting the top ten was not so easy; which is why I include a few more worth mentioning:
1. Smart Flour (Austin TX) – pizzas, pizza crusts, pancake mix and burger buns www.smartflourfoods.com
1. Smart Flour (Austin TX) – pizzas, pizza crusts, pancake mix and burger buns www.smartflourfoods.com
2. Big Cupcake Truck- (Phoenix, AZ) delivers mini and big cupcakes to most of Phoenix Metro. Oh, you wouldn’t know these are gluten free! That’s all I have to say (ok, besides, organic and non-GMO ingredients) Delicious for birthday and corporate gifting. www.bigcupcaketruck.com
3. Swerve (New Orleans, LA) – zero calorie, erythritol based sweetener with high digestive tolerance. www.swervesweetener.com
The Bottom Line:These options were showcased at the Expo to offer people convenient choices to help ease them into a gluten free lifestyle. The healthiest diet is a gluten free farm to table (Paleo is best for many). I will always advocate farmers markets, growing your own and preparing your own meals. However, we all occasionally need a break and need to have social balance. Choose your restaurants and menu selections wisely just as I hope you choose quick prep and ready to eat foods from your grocery stores!
The Gluten Free Allergy Free Expo returns to Phoenix June 2017. Visit their website for more info www.gfafexpo.com
Want more good lifestyle, travel and nutritional info? Follow my blog by subscribing at www.nakedtruthbydrmelanie.com
Tuesday, November 22, 2016
One of Dr. Melanie's favorite de-stressing therapies besides yoga is the martial art, Tai Chi.
You’ve probably seen the images – extremely graceful, flowing, dance-like movements that are designed to condition and balance the body and reduce stress.
The practice is Tai Chi restores the balance between physical and mental dimensions. It's a form of mind-body exercise and is performed with concentration and control, hence one of the reasons she respects this art; it helps enhance brain health by challenging the neurological pathways. Tai Chi was originally developed in China more than 2000 years ago as a martial art form.
The benefits of Tai Chi? There are many, including the following:
• Psychological – Research shows that those who practice Tai Chi demonstrate increased relaxation, better sleep patterns and, because it is generally practiced in a group setting, many report increased sociability and a better disposition.
• Musculoskeletal – Those who practice Tai Chi report improved physical strength, posture, flexibility, muscle tone and strength and decreased bone loss as they age, especially in women.
• Cardiopulmonary – Tai Chi produces a decrease in blood pressure and more effective breathing.
• Physical – Many who practice Tai Chi experience increased energy, improved immune function, relief from chronic pain symptoms, and better balance and motor coordination.
The practice of Tai Chi is beneficial to all, but particularly for seniors who require simple movements and a slower pace in their exercise routine. Many older individuals report fewer falls because of better balance.
The March-April 2006 issue of Alternative Therapies in Health and Medicine published the results of a study, which found that Tai Chi helped to improve balance, muscle strength, endurance and flexibility in only six weeks; additional improvements were noted after 12 weeks. The research concluded that Tai Chi is a “potent intervention” that may facilitate the reversal of certain limitations and help older individuals to continue living on their own longer.
There are many ways to improve your body and your mind, including regular chiropractic care, proper diet and nutrition, and exercise and fitness. All contribute to help make a healthier you!
Disclaimer: The contents of this article and all material published on this blog and website are not to be construed as medical advice or recommendations. Please consult with your physician before implementing any new therapy or supplmentation recommended.
If you desire a consultation with one of our doctors at Living Pure to see how you can achieve better function and live with more energy, less pain, call us at 623. LP CHIRO or visit www.lpchiropractic.com
|Dr. Melanie spotted this wonderful soul practising her art while jogging through the park in Toronto, July 2014|
Wednesday, November 9, 2016
Dr. Dias will be speaking at PORA Sun City West this Monday, November 14th 11am-12:30pm
Falling is the leading cause of death in people over 65. The impact of a concussion, a hip fracture or any injury from a fall can bring devastating consequences. Balance is something that fails as we grow older. Building your secure home environment is important but what about preventing them? Dr. Dias will brings many years of experience in nervous system care and physical rehabilitation to help you boost your brain function and strength with interesting tips, exercises and nutritional strategies.This workshop is critical for those who wish to avoid becoming a statistic! Wear comfortable clothing and supportive shoes.
Address: 13815 W. Camino del Sol, Sun City West, AZ 85375
PORA Sun City West Adult Learning
Can't attend? Call and stop by our office for a FREE 20min consult with one of the doctors on any concerns you have regarding your balance, attention, memory and energy! Click here --> Living Pure office in Glendale AZ