Tuesday, February 2, 2016

Make Your Own Asian Orange Ginger Vinaigrette

Crispy Sesame Salad Stack Recipe
Photo: William Dickey; Styling Rose Nguyen


Most store bought salad dressings are dripping in chemicals and stabilizers that KILL the flavor of the dressing and let it survive months or even years in  your fridge. When it comes to salad dressings, I find that simple is always better and because no one likes the same old dressing over and over again switching up the flavors is also essential. I personally prefer to switch flavors with the season and the fruit or veggies that are in season as well.

Fruits that are in season in the late winter months include primarily citrus fruits and dates. I've combined that most basic ingredients that you can keep in your pantry and have on hand when the need arises for some flavor in your salad. Follow the recipe below for a citrus packed dressing with a hint of  honey for a great boost of ginger for your immune system.


Asian Orange Ginger Vinaigrette


Ingredients:

  • 2 tbsp rice vinegar (unseasoned or seasoned is best)
  • 1 tsp honey
  • 1 tsp orange zest
  • juice from 1/2 large orange (or other citrus fruit)
  • 1 tsp grated ginger (you don't need to peel unless brown skin is thick or dry)
  • 1/4 cup oil (olive oil is strong in flavor but try grapeseed or rice oil for a lighter flavor)
  • salt and pepper to taste


Directions:
1) Whisk the ingredients together.
2) Layer over fresh veggies or a salad.

Salad idea pictured above: Layer mixed salad greens with sesame crisps, grilled chicken, and fresh mandarin oranges and then top with your homemade salad dressing!

YUM!!


Thursday, September 3, 2015

Are Your Summer Sandals Wreaking Havoc??

Flip flops are ALL the rage this year and now even have fun saying and bottle openers on the bottom for an added layer of fun. Flats and slip on sandals seem like a necessity when the humidity and temperature soars like it is today with the 105 heat index... yes that's right 105!!!

But did you know the these types of footwear choices wreck havoc on your feet, your knees, and your low back? Repetitive usage of these shoes can even lead to health problems such as foot cramping, shin splits, knee injuries, plantar fasciitis, bunions, and even bone spurs!!

These types of shoes cause overuse of the muscles and ligaments of the feet from no support in addition to using muscle out of normal gait pattern sequences. Even if you're not experiencing foot pain, you may still be negatively contributing to your foot and joint health by training muscles to work improperly.

Tips for Better Summer Footwear:

  1. Get strappy. When you're looking for a summer shoe you want to make sure it stays on your foot without having to use your toes to grip. I'd recommend strappy sandals especially ones who have a strap around your ankle to keep them tethered on!
  2. Avoid wedges or rockers on your footwear. Sandals and shoes with rocker bottoms are worse than flip flops because they transfer the weight of your body to the forefoot which are NOT supposed to bear weight. This can lead to premature arthritis in the foot and cause unsightly bunions and hammer toes.
  3. Get supportive. Some brands are adding more arch support or padding to help reduce pressure on the joints of the feet. While this may be comfortable, don't be fooled into thinking its doing a perfect job. Due to our sedentary lifestyle, the muscles of our feet tire quickly and cause flat feet and arch collapse. The extra padding may only lessen a small portion of that collapse rather than preventing it altogether. So if you're still having pain in the feet, legs, or lower back after getting more supportive shoes you may need MORE help from a custom orthotic. We offer free foot screenings and can even provide a report showing you how much your arch drops, how much extra pressure this puts on your joints, and even how much energy your body is wasting muscles for that extra arch drop. 


Watch the video below for more information.


Don't be afraid to call my office to setup a free consultation at 309-689-6200 or go online to chiropractorpeoria.org to schedule an appointment.

Tuesday, August 11, 2015

Exercise Can Improve Your Mood and Trim Your Waist

Did you know that your muscles can effect your hormones? When your muscle move they can cause a change in your hormones that help with weight loss and new research is also showing they can change your mood too.

Regular exercise can increase fat loss and increase your metabolism for more efficient weight loss. However the type of exercise you perform can have a big effect on your hormones to assist in the weight loss process.

According to a 2005 study in the Journal of Sports Medicine, hormones that assist in the growth of muscle mass are elevated for 15-30 minutes after adequate resistance exercise. This adequate resistance exercise entails using a large amount of muscle mass with moderate to high intensity and short rest periods tend to stimulate the highest hormone levels.

A recent study published in the Journal of Endocrine Regulations found that regular exercise can also improve insulin sensitivity (lowering your risk of diabetes and lowering rates of fat building), balance cholesterol levels, improve your mood, improve memory and brain function, and assist with sleep hormones. They also found improved nutrition quality and less sedentary behavior can also assist with these hormones even WITHOUT weight loss.

This means if you are regularly exercising, blending moderate resistance exercise with cardio, and focusing on higher nutrition quality you can change your hormones, improve fat loss, and increase your metabolism. Don't get discouraged if you're not seeing weight changes right away because you are setting up your hormones and metabolism for more efficient weight loss long term. Always be concerned for long term benefits when it comes to weight loss, because if you focus on short term only you're weight will yo-yo up and down and you'll get discouraged!

So keep your chin up and stay consistent!


Resources:

1) Kraemer et al. "Hormone responses and adaptations to resistance exercise and training". Journal of Sports Medicine. 2005;35(4):339-61

2) Bajer et al. "Exercise associated hormonal signals as powerful determinants of effective fat mass loss". Journal of Endocrine Regulations. 2015; 49(3):151-63

Tuesday, July 28, 2015

Chiropractic Care Lowers Doctor Visits

According to the American Board of the Journal of Medicine, chiropractic care is estimated to reduce the number of primary care physician (PCP) visits by 370,000 which is a savings of approximately $83.5 million!

In a cross sectional study published in July 2015 looking at 17.7 million Medicare patients from 2010-2011,
when chiropractic care was utilized the number of PCP visits for back and neck pain lowered by 8%. This means that chiropractic care utilization could help to lower the cost of your healthcare, lower the number of visits to your doctor for neck and back pain, and lower the workload on PCPs who are getting overwhelmed more and more everyday with the magnitude of patients they are treating.

Chiropractic care is safe, effective and non invasive and it is touted as one of the safest forms of health care in the world. In fact, every year 140,000 US patients are injured from drug related reactions (2) and another estimated 210,000-440,000 die from hospital medical errors (3). Medical errors deaths are an all time high and account as the 3rd largest cause of death in the US behind heart disease and cancer.

Isn't it time to look at PREVENTING sickness and disease? Don't take your body to the doctor like its a repair shop! Get educated on your health problems including how to prevent them from getting worse and what you can do at home to slow the progression or change the direction of your condition. Want personalized help? Call my office at 309-689-6200 to setup a free consultation.

Resources:
1.    Davis et al. "Regional Supply of Chiropractic Care and Visits to Primary Care Physicians for Back and Neck Pain".  2015 Jul-Aug;28(4):481-90. doi: 10.3122/jabfm.2015.04.150005. Click Here to Read More

2.  "To Err Is Human: Building a Safer Health System". National Institute of Medicine November 1999 Click here to read more

3. James PhD, John "A New Evidence Based Estimate of Patient Harms Associated with Hospital Care" Journal of Patient Safety September 2013 - Volume 9 - Issue 3 - p 122–128

Teenage Scoliosis Associated with Low Bone Quality

A new research study published in the Journal of Manipulative Medicine in July 2015, reveals that bone
quality is lower in teenagers suffering from adolescent idiopathic scoliosis (AIS) (1). This study measured ultrasound sound waves traveling through the bones to compare bone quality to conduct sound in two groups, patient with AIS and control patients with no scoliosis.

In general the patients in the AIS group had lower measured sound values compared to the control group indicating they had a lower bone quality compared to individuals without scoliosis. In addition, 25% of the AIS group were found to have low bone quality however the curve type and magnitude of the curve were not shown to be a factor in bone quality. There was also a correlation found in bone quality between those in the AIS group that had begun menstruation and those that had not begun menstruation.

The researchers concluded that AIS patients may have lower bone quality due to slower bone maturation. However, I think more research needs to be conducted on the "WHY" they have a slower bone maturation, but I do have a hypothesis to present. In many of the children and adult with scoliosis that I've seen in my office, there are some serious nutritional deficiencies and gut flora imbalances that can lead to reduced growth and healing rates as well as impact muscle function that can contribute to spinal curvatures.

For instance, there have been studies that have linked low levels of Vitamin D with AIS (2). There has also been research on melatonin deficiency linked to AIS, however some controversy exists as circulating levels of melatonin are no different for those with or without AIS but the osteoblasts (bone building cells in bones) melatonin signaling in those with AIS shows impairment and distinct mutations that can effect melatonin signalling. (3) This last study looking at melatonin and mutations may yield more information about a genetic factor for scoliosis as in some cases you may see this conditions run in families.

In moving forward with a more active care approach to scoliosis, I think practitioners need to focus on an integrative treatment approach blending chiropractic care to restore joint mobility, diet and nutritional assessments to check for nutritional deficiencies and make dietary recommendations, and functional exercise aimed at balancing spinal musculature bilaterally to restore normal posture and positioning would be the best answer to a multi-facted problem. Our current medical approach of watch and wait until it gets bad enough to require surgery (which is a completely different issue in itself) is NOT good enough. Every patient deserves to know their options when it comes to their health including alternative care options and they should DEMAND to make an informed choice on what treatment(s) they will consent to.

Resources:
1. Du et al. "Qualitative Measurements of Bone Quality in Female Adolescents with Idiopathic Scoliosis Compared to Normal Controls" 2015 Jul 18. pii: S0161-4754(15)00074-3.

2. Batista et al. "Association between Vitamin D levels and Adolescent Idiopathic Scoliosis". Scoliosis. 2014; 9(Suppl 1): O45. Click Here to Read More

3. Moreau et al. "Melatonin Signaling Dysfunction in Adolescent Idiopathic Scoliosis".  2004 Aug 15;29(16):1772-81. Click Here to Read More

Thursday, July 16, 2015

Is the Government Taking Away Your Right to Informed Consent?

With all of the new bills regarding vaccine exemptions, mandated vaccine programs for child care workers, and threats of bioterrorism there is a lot of unrest and confussion for Americans that are concerned for their rights being violated. The SB 277 bill that is in process right now would take away your religious and philosophical right to exempt your child from vaccination. This bill would make it nearly impossible for your child to be exempt from a vaccine without a medical exemption from a medical doctor (MD) or osteopath (DO). These medical exemptions are granted based on a strict set of guidelines published by the CDC.  In addition, another bill proposed in California CA SB 792 will require all child care providers in public and private employment get vaccinated or they will deny employment.

I am a huge proponent of making an educated decision when it comes to your child and your families healthcare. You as a parent need to understand the benefits of the vaccine, the risks of the vaccine and vaccine injury, and you need to understand what the disease is and your families likelihood of contracting the disease. Once you understand these things you may find that vaccinating, not vaccinating, or delaying vaccination is the right choice for your family. The key is that is is the RIGHT CHOICE FOR YOUR FAMILY.

Your right to informed consent was established by the US Court Laws in 1957 and as a part of this right you Applebaum's book with a collaboration from a physician, lawyer, and social scientist, informed consent is obtained when the "treating healthcare provider discloses appropriate information to a competent patient so that the patient may make a voluntary choice whether to accept or refuse treatment".
have a legal and ethical right as a patient to direct what is happening to you or your family's body and your doctor has a ethical right to involve you in your healthcare. According to

Informed consent includes these things:

  • The nature of the decision/procedure
  • Reasonable alternatives to the procedure/intervention
  • Relevant risks, benefits, and uncertainties related to each alternative
  • Assessment of patient understanding
  • Acceptance of the intervention by the patient

If you or your child haven't received informed consent from your doctor before being given a medical procedure or vaccination, your rights have been violated. Your right includes reading the vaccine insert BEFORE you or your child is given a vaccine. If you haven't read a vaccine insert before or haven't received one after your child has been vaccinated, I highly recommend you do. Many vaccine inserts now include autism, seizures, paralysis, and death as a side effect of the vaccine. 

Want more information or how to obtain a medical exemption? Call my office to setup a free consultation 309-689-6200.

Thursday, July 9, 2015

Are Your Feet the SOURCE of Your Pain?

Your feet are the foundation of your body, your spine, and your gait. They act as shock absorbers and
levers to propel you forward while walking, running, and jumping. However when there is a breakdown in structure of your foot, like flat feet or ankle collapse, it can contribute to a number of different issues including arthritis, plantar fasciitis, shin splints, knee pain, hip or groin pain, and even low back pain.

Check out the picture to the right, this shows the left ankle and foot collapsing inward, this motion is known as pronation or hyperpronatin in this case. This pronation of the foot and ankle can cause twisting of the bones that make up the knee to lead to arthritis, cartilage wearing, and increased stress on the anterior cruciate ligament (ACL) and medial collateral ligament (MCL) in the knee. Repetitive pronation especially when under high forces of running or sudden movements while playing sports can actually weaken those ligaments until they tear completely which is an immediate need for surgery!

In addition, the loss of shock absorbing power in the foot due to this pronation can also increase the shock that the knee, hip, and spine have to absorb which can lead to degeneration in the spine and lower extremity.

How do you know if you have an issue?

1) You may have an issue if you have a history of health conditions such as plantar fasciitis, achilles tendonitis, shin splints, bunions, hammer toes, knee or ankle pain or injury, degeneration or arthritis in the spine or legs, or a history of disc herniation or degenerative disc disease.

2) Stand on your feet and have someone look at your feet and ankles. Do they bow inward or does the achilles tendon bow rather than staying straight up and down? (Reference the picture above for what bowing looks like.)

3) Perform a navicular drop test at home. To do this you'll need an index card and a pen. Sit down and use the pen to draw a dot on the hard bone on the middle of your foot. Place the index card on the inside of your foot and draw a line on the card next to the dot you made on the foot. Stand up and then draw another line where the dot has dropped. If the lines are more than 8mm apart, you have an issue. (check the picture below for what this should look like.)
If you do have an issue, there are a number of great options to help correct pronation and help to reduce your risk of injury or arthritis. In many cases a home exercise and stretching program can strengthen and balance muscles to get rid of pronation all together, however some folks will need additional help with an orthotic to support their arch. Depending on your daily activities and how your body responds to the exercise program, you may need additional support from a custom fitted orthotic that is designed specifically for you. In my office, we have many styles available including orthotics that can be worn in high heels or dress shoes and heavy duty orthotics for those that are on their feet or support additional weight from work equipment (such as firemen or police officers) or from lifting.

If you'd like more information or would like to setup a free consultation, please call my office at 309-689-6200 today.