Gratifying Greens: The Importance of Green Vegetable
Posted on March 10, 2010
Filed Under Community Talk, Nutrition | Leave a Comment
When given the choice to eat a fresh piece of fruit or a large green salad, most of us would choose the fruit. But while apples and oranges are important to our diets, we also need to make sure we’re eating enough greens.
Your mom was on to something when she told you to eat your vegetables. Broccoli, spinach, cabbage, turnip greens … they’re all good for us, and yet we do an awfully good job of avoiding them. If you’re convinced that greens are “just vegetables” consider this:
We tend to eat many foods with high acidity levels, but eating green plant foods helps balance our pH levels, which helps the body maintain a more neutralized balance. Omega-3 essential fatty acids, which are particularly important for optimal brain functioning, are found in some dark greens. The chlorophyll from green plants helps minimize toxins in the blood. These vegetables also promote colon and heart health.
Leafy vegetables are low in calories, making them ideal for those hoping to lose weight. They also help minimize the risk of cancer and heart disease due to the fact they are low in fat and high in dietary fiber. Green vegetables are also high in countless nutrients, vitamins and enzymes that keep our body functioning properly. These include iron, calcium, magnesium, potassium and vitamins K, E and C. Pregnant women are advised to indulge in greens because the folic acid provided by them is said to help prevent birth defects while those with type 2 diabetes benefit from the high magnesium content and low glycemic index.
Green vegetables have phytochemicals, which protect cells from damage and ensure the eyes remain healthy. They are also antioxidants, which means they support your immune system and keep you healthy all year long.
Clearly there are several good reasons to eat green vegetables, but it can be tough to eat veggies piled high in a salad, especially in the chilly winter months when all we’d rather do is bundle up with a warm cup of soup. But we need the vitamins and minerals they provide year round, so if a salad isn’t sounding all that appetizing, consider these strategies of vegetable preparation:
· Add greens to a fiber smoothie.
· Get your daily dose of vegetables via a wheatgrass shot. They can be quite potent, so consider mixing the drink with apples or another fruit to make it a bit more appetizing.
· Munch on raw vegetables. Grabbing a handful of celery sticks or small pieces of broccoli is a great substitution for sweeter, less healthy snacks.
· Steam asparagus, broccoli and spinach, then sprinkle with brown sugar for a tasty addition to an average meal.
Learn more about the health benefits of green vegetables and how you can integrate them into your diet this month at The Specific Chiropractic Center. Join us Wednesday, March 10, at 6:30 p.m. as we explore the benefits of greens.
References:
Craig, Winston, MPH, PhD, RD. Health Benefits of Green Leafy Vegetables: Greens – A Neglected Gold Mine. Vegetarian-Nutrition.info. Retrieved March 2, 2010 from http://www.vegetarian-nutrition.info/updates/benefits-of-green-leafy-vegetables.php.
The Health Benefits of Eating Greens. Natural-Health-Girl.com Retrieved March 2, 2010 from http://www.natural-health-girl.com/eating-greens.html.
Get Control of Hypertension
Posted on February 22, 2010
Filed Under Community Talk | 1 Comment
Get Control of Hypertension
We’re now over one full month into the new year. How are you doing with reaching your health goals? Hopefully you are happy with the progress you’re making, and the enthusiasm and energy you’ve gained from being a healthier you will help carry you through yet another month.
But what if you haven’t quite gotten around to starting those feel-good goals yet? There might be an inner voice telling you it’s time to get off the couch and go to the gym. You’re convinced that every cigarette you smoke or alcoholic drink you ingest really is going to be your last. And it probably wouldn’t hurt to drop a few pounds around the midsection either.
As much as making lifestyle changes like these will help you feel better mentally and physically, they may also save your life. Smoking, drinking excessively, living a sedentary lifestyle and being overweight are only a few of the factors that can lead to hypertension, also known as high blood pressure. Add to that having diabetes, aging, ingesting high levels of salt, stress, genetics, thyroid problems, lack of vitamin D and insufficient consumption of calcium, potassium and magnesium and it might seem like we’re all doomed to live a life of high blood pressure.
Unfortunately, the fact is that 73 million adults and two million teens and children already are. And there’s a reason why hypertension is known as the “silent killer”: Nearly one-third of people with it do not even know they have it. The good news is that there’s something they—and you—can do about it. In fact, getting a handle on high blood pressure is one of the main things you can do to greatly increase the length and quality of your life.
Before understanding what you can do to protect yourself from high blood pressure, it’s important to understand what it is. Hypertension is a condition in which the blood pressure in the body’s arteries is elevated, thus causing stress on the walls of the blood vessels. This high pressure forces the heart to work harder, which can lead to organ damage or a number of illnesses, including heart attack, stroke, heart failure, aneurysm or renal failure.
So how can you ensure you aren’t struck down by the silent killer? Because there are no symptoms for hypertension, it can sneak up on people without them being aware of it … unless they begin a regimen of early detection. Blood pressure can be measured by a nurse, physician or even yourself, and a measurement should be taken at least once a year. The normal level for blood pressure is below 120/80. Anything above 140/90 is considered hypertension.
While blood pressure measurements are the key to detection, there are many things you can incorporate into your lifestyle to help prevent high blood pressure from even being an issue. Sticking by those New Year’s resolutions to lose weight, quit smoking, limit alcohol intake and exercise regularly are all things you can do to minimize your risk of hypertension. And consider reducing your sodium intake and eating a more healthful diet as well. Chiropractic care has also been shown to help reduce hypertension.
It’s never too early to incorporate healthy habits into your lifestyle that will reduce your risk of hypertension. Find out more by attending our monthly lecture series at The Specific Chiropractor Center. This month’s class, “Hypertension – You are not Alone!” will be held on Wednesday, February 24th at 6:30 pm. Please call 1-888-722-4467 to reserve your space at your nearest Specific Chiropractic Center.
References:
Healthy Aging: Hypertension – Silent Killer. MUSCHealth.com. Retrieved February 1, 2010 from http://www.muschealth.com/healthyaging/hypertension.htm
What is Hypertension? What Causes Hypertension? MedicalNewsToday.com. (May 15, 2009) Retrieved February 1, 2010 fromhttp://www.medicalnewstoday.com/articles/150109.php
HBP
Posted on February 15, 2010
Filed Under Testimonials | Leave a Comment
HBP
Before Specific Care
“I was prepared to go to the Creator; I even contemplated on burial services, chose an area and prepared papers just in case it happens. Nevertheless I kept on living life as it should be to the best of what I can do. I could not even go beyond 2-3 steps in a staircase (due to my asthma). I had chiropractic adjustments for 11/2 years before upper cervical but it didn’t sustain prolonged healing. After the first few upper cervical adjustments I was rid of this horrible pain of carpal tunnel syndrome I had since 1994 and after 2-3 months my high blood pressure was gone. I am now free of my acid reflux problem as well as low and mid-back pains.”
Marie Lou Denoga
52 years old
After Specific Care
“I no longer have a need for painkillers and less need for anti-inflammatory medications. No more acid reflux and high blood pressure medications. I can now walk more than a block and swim a 20 foot stretch… You cannot have a life if you live on dead nerves, stiff muscles, aches and pains and degenerative conditions!! Medications are a temporary fix; upper cervical is a specific approach to truly healing and balancing the operation of the human body. If you’ve tried several ways to heal and it does not work it’s because you didn’t address the root cause of the problem.”
Complimentary Nervous System Consultation
Visit one of our clinics for a personalized meeting with one of the doctors to find out how the latest technology may be the key to getting you well.
The Specific Chiropractic Center is a focused office providing specialized technology and treatment to help care for a variety of chronic ailments and health problems to find true resolution.
CALL NOW to schedule your free 15 minute consultation 1.888.722.4467
Dublin, CA • Chico, CA • Daly City, CA • Oakland, CA • Elk Grove, CA • Livermore, CA Draper, UT • Scarborough, ME
www.thespecific.com • 1.888.SCC.4HOPE
Preventing Heart Disease
Posted on February 9, 2010
Filed Under Community Talk, Wellness | 1 Comment
Preventing Heart Disease
February is the month dedicated to love. You may show your significant other that you care, but have you shown your heart the same devotion lately?
Heart disease is the leading cause of death in the United States, and between 25 and 40 percent of all deaths in the U.S. each year are caused by some form of heart disease. The cost of heart disease isn’t measured just in lives, though. According to the American Heart Association, in 2009, all cardiovascular diseases together cost the United States more than $475 billion in health care services, medications and lost productivity.
When people talk about heart disease (also known as cardiovascular disease), they’re referring to a broad term that describes any number of ailments that affect the heart and blood vessels. Coronary artery disease is the most common heart disease. This is the build up of plaque in the arteries, which supply blood to the heart. Heart diseases also include angina, heart failure, arrhythmias and heart defects.
Though symptoms vary depending on the type of heart disease, we most often hear about heart attacks, which are a result of cardiovascular disease. Symptoms for a heart attack include chest discomfort (such as an uncomfortable pressure, squeezing or pain), discomfort in other areas of the upper body, shortness of breath, breaking out in a cold sweat, or experiencing nausea or light headedness.
How is it that we can love our spouses and kids unconditionally, but pay such little attention to that vital organ that keeps our blood running and our bodies functioning? Unfortunately, the older we get, the more likely we are to develop heart disease. Having a family history with such a condition also puts us at greater risk. But a poor diet, lack of exercise, poor hygiene and high levels of stress—all things we can control—also contribute to heart disease. Smokers are more likely to have heart attacks than non-smokers. Having high blood pressure, high cholesterol and diabetes are also contributing factors. And carrying around excessive weight generally worsens all other risk factors.
Heart disease is much easier to treat when it is detected early, so it is vital to integrate healthy choices into your lifestyle now—and show your heart some love—before it’s too late, especially if you have a family history of heart disease.
So what can you do? To begin with, commit to changing unhealthy habits by eating healthier and working out regularly. Shed unnecessary weight and quit smoking today. Maintain overall general health with regular visits to your doctor and chiropractor. Prevention and treatment of high blood pressure and high cholesterol are essential. Work on preventing diabetes, and if you already have diabetes, then keep it under control.
Even though it works so hard to keep us alive, it can be easy to forget about the demands we place on our heart. This February, make an effort to give attention where attention is due. Learn more about heart disease and what you can do to prevent it when you attend this month’s workshop at The Specific Chiropractic Center on Wednesday, February 10th at 6:30 pm. Please call 1-888-722-4467 to reserve your space at your nearest Specific Chiropractic Center.
Resources:
About Heart Disease. CDC.gov. (November 16, 2009) Retrieved February 4, 2010 from http://www.cdc.gov/heartdisease/about.htm
Heart Disease. MayoClinic.com. (January 28, 2009) Retrieved February 4, 2010 from http://www.mayoclinic.com/health/heart-disease/DS01120
Easy Exercises Women Can Do at Home
Posted on January 25, 2010
Filed Under Community Talk, Healthcare, Wellness | 1 Comment
Easy Exercises Women Can Do at Home
On January 21, we celebrate Women’s Healthy Weight Day. I say celebrate because we should be happy with the way we look and feel. And if for some reason you don’t, there’s no time like the present to become a healthier, fitter person.
I know that getting to the gym is tough. Perhaps it’s too far away or costs too much to join. And then if you do sign up, there’s the pressure to actually get to the gym. With school functions, work commitments and family time already filling up the schedule, many women feel like failures before—or if—they even start working out.
So this month I’d like to offer you some at-home exercises you can use to lose weight and get healthy. They’re simple, require minimal equipment and only a small time commitment on your part—which means you can even do them when you have a few extra minutes around the house.
- Kettlebells. A kettlebell is essentially a bowling ball with a handle attached to it. They are small and compact and can be used in a limited amount of space. Some of the most common and best exercises to start with are swings, bent presses and windmills. There are countless tutorials and videos online that can explain how to best utilize kettlebells and perform basic exercises in good form.
- Exercise Bands. These are basically stretchy jump ropes, which are small and easy to store. Stand on the exercise band and hold the handles. Once you’re in this stance, you can perform a number of common exercises, such as biceps curls, triceps extensions, butt kickbacks and outer thigh side raises. You can also use the exercise band to work your front delts, lateral delts and rear delts.
- Medicine Balls. Use these weighted balls to tone your core and abs. Here are two exercises to get you started: The Russian twist requires you sit on the floor with your knees bent and feet flat on the floor. Hold the medicine ball and extend your arms in front of you. Recline back until your body is angled at 45 degrees. Now slowly twist from side to side. Keep the ball held out in front and touch it to the floor on each side as you twist. Also try some crunches with a toe touch. Lay on your back with your legs straight in the air and your arms straight in front of you holding the ball. Now lift your shoulder blades off the floor and attempt to touch your toes with the ball. Numerous websites offer other medicine ball exercises to try at home.
- Equipment-free. There are other exercises you can do that don’t require any equipment, but which are equally efficient in burning fat. Squats and lunges work the legs, and always remember to contract and engage your core muscles so that every rep counts. Don’t forget to stretch!
- Walking. Okay, so you can’t do it “at home” per se, but all you have to do is step outside and walk for 5-10 minutes to start before gradually increasing the length of time and speed of stride over time. Make it routine to go for a walk first thing in the morning or right after dinner, and it will become second nature. Nothing else is better for increasing your energy levels and fitness, and contributing to fat loss.
References:
Home Exercises You Can Do To Aid Healthy Weight Loss. Buzzle.com. Retrieved January 6, 2010 from http://www.buzzle.com/articles/home-exercises-you-can-do-to-aid-healthy-weight-loss.html
Kettlebell Exercise Workouts for Busy Women. Squidoo.com. Retrieved January 6, 2010 fromhttp://www.squidoo.com/womenkbells
Medicine Ball Abdominal Exercises – Medicine Ball Ab Workout. Ab-Core-and-Stomach-Exercises.com. Retrieved January 6, 2010 fromhttp://www.ab-core-and-stomach-exercises.com/medicine-ball-abdominal-exercises.html
Quick Workouts – Portable Workouts with Exercise Bands. ShapeFit.com. Retrieved January 6, 2010 fromhttp://www.shapefit.com/quick-workouts-elastic-bands.html
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