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Raw Super Salad

Posted by chiropam on Jan 28, 2014 in Chiropractic, Health, health tips, Wellness

There has been a huge gap in the last post on this blog until now…yes, and there are reasons for that which

I will share later. In the meantime, my daughter and I made a beautifully healthy, raw vegetarian dish

that would go well with many different things.

So colourful, yet simple and easy too!

Ingredients:

1/2 head Cabbage
1/2 head Red Cabbage
6-8 Carrots
1 Pomegranate

Chop/slice or shred cabbage to bite size pieces, coleslaw style. Peel and grate the carrots.

Mix well so that the colours and vegetables are mixed well together. Open and tap pomegranate seeds

out with a wooden spoon into a bowl. Or check out the video below for another quick, easy,

non-messy

way to do it. Then sprinkle the pomegranate seeds either on top or mix through.

This is delicious by itself, or if you prefer a dressing, here are a few alternatives:

Apple Cider Vinegar & Extra Virgin Olive Oil

Organic Mayonnaise

Creme Fraiche (or Greek Yoghurt or Sour Cream) with lemon juice and garlic finely sliced or minced

This will add even more health benefits with the lemon juice and garlic, giving the immune system a boost.

ENJOY!

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Don Tolman in Australia in June

Posted by chiropam on May 9, 2013 in Chiropractic, Health, Health Benefits, health tips, Wellness

If you haven’t seen Don Tolman before ~ do your health a favour…Register for this free event:

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Feeling the Cold?

Posted by chiropam on Jul 6, 2010 in Chiropractic, Health, Health Benefits, health tips, Wellness

How many times have you said to yourself or heard someone say:  “My joints hurt when it gets cold or damp”?

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There is a popular belief that weather affects arthritis. But is there any proof of this?

It’s been unusually cold in Perth this Winter, and patients have asked this question numerous times.  Let me shed some light on this…

Arthritis can occur as a result of injury, when cartilage is damaged. This is known as traumatic arthritis. It can also occur as a result of “wear and tear” over time. This is the most common form of arthritis, and is called osteoarthritis, aka degenerative arthritis. There are also other diseases in which the body’s immune system forms antibodies which attack the cartilage in joints. The most well-known of these types of arthritis is called rheumatoid arthritis. This shouldn’t be confused with the term “rheumatism”, which has taken on the meaning of any aches or pains related to aging, or weather.

So what about the effects of weather? Some studies have demonstrated a worsening of arthritis symptoms with low barometric pressure and high humidity. There is a theory that low pressure systems, usually associated with damp or rainy conditions, could cause joints to swell. The swelling causes stiffness of the joints, as well as pain. High humidity may have an effect through other mechanisms.

Key:  Keep the Muscles Warm and Loose

We know that arthritis symptoms can be worse when the muscles around the joint aren’t strong or supple enough. Cold weather stiffens muscles, so this may also worsen arthritis symptoms.  I believe this is the key here.  The muscles really need to be kept warm and loose.

Each person is different in how weather can affect them. Some people say they can predict rain based on their arthritis, and others say that they feel worse during or after a storm. This simply shows that the correlation between weather and arthritis is poorly understood.

There’s no actual evidence that weather actually causes damage to joints, and there’ s no more arthritis in the population in rainy, damp climates than there is in dry, sunny climates!

So keeping all this in mind, here are a few tips to deal with arthritis:

Keep joints warm. Dress warmly in cold weather, scarves and gloves are effective; and stretch once warmed up for cold-weather activity.

If you feel your arthritis symptoms worsen in specific weather, try to avoid heavy activity at those times. Even if nobody can prove that arthritis and weather are related, if you feel that it does affect you, then listen to your body and act accordingly.

Stay warm!

Chiropam

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Sunset After The Storm

Posted by chiropam on Mar 30, 2010 in Chiropractic, health tips

Last Monday, the 22nd of March 2010 was a day that the people of Perth, Western Australia will remember for many years to come.  The heavens opened up and it rained, then poured and then started sending hail that ranged from the size of golf balls to cricket balls.  Some escaped damage, and others had the unfortunate circumstances of wrecked cars or homes damaged from water or hail that viciously came through windows, ceilings, walls or backed up onto floors and gardens.

Here is a brief video that a local shot on the day of the storm for those of you who were not here in Perth to experience it, or if you wish to ‘re-live’ the experience.

The purpose of this blog post was not to elaborate on the damage, the wrecked cars, the numerous amounts of insurance claims now in queues, but to share with you my true inspiration from the storm.

The Sunset After The Storm which was the day after, was one of the most breathtaking I can remember.  I ran to get my camera and capture the sky with it’s most magical hues of pink, orange and red.

Sunset After The Storm

This to me is reflective of life.  The ups and downs of life are representative of a storm.  Emotions like rage, anger and hate can be shades of black and grey and be so dim.  Going through rough periods can make you feel like you’re in a black hole, falling down a dark tunnel, bleak and even fearful.  The sky that late afternoon got so dark around 5:00pm, that you thought it was midnight.  The power went out creating even more darkness and quietness which was quite eerie.  Amazingly enough, it was such a different sound compared to the ‘buzzing’ that is constantly surrounding us.  It was also another reminder how we take things for granted like electricity, which we have grown so dependent on.

Sunset After The Storm

On the other side of the spectrum, to balance out that dark, black vicious sky – the most amazing brightness that painted the sky literally made me stop and give thanks for the many blessings in my life.

I quote my mentor, Dr John Demartini, “Nothing has ever happened or can happen to you that is not a gift and a blessing, but it’s difficult to be thankful until you find the hidden benefit in what may seem at first to be a negative event. Gratitude makes you present with whatever you are doing.”

Sunset After The Storm

I’ve learned that it is more than just being positive, or thinking positive.  It’s about being truly grateful for what is, as it is.  Not living in the guilt of the past, or fear of the future, but truly in the present…that’s why they call it a gift :-) .

Balance comes from focusing on what we have in our lives that we are grateful for.  I’ve been consciously asking myself, when I catch a negative thought, or complaint in action.  Is this an empowering thought, or a disempowering thought?  We have the power and the choice to change that.  It doesn’t have to dominate.  Choosing which way is so liberating.

Sunset After The Storm

So whatever storm you may be going through in life, ask yourself:  Am I acting in an empowering way, or a disempowering way?  Are my thoughts empowering or disempowering?  If I want a different outcome, the first major step is to change my thoughts and the rest will follow.

Choose to see the sunset, appreciate the sunset, be grateful for the sunset, rather than focusing on the storm – the darkness, the destruction, the damage.  Look for your ‘Sunset After The Storm’….good luck on your journey!

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Life of a Female Chiropractor 4

Posted by chiropam on Jan 28, 2010 in Chiropractic, health tips

www.flickr.com/photos/ooohoooh/1350774613/

Happy 2010!  It sure has gotten off to a very fast start.  I feel like it just rolled in and we’re getting ready to turn the page on the calendar to February.  One of the most significant things that has happened in my life as a female chiropractor, is the 2 new chiropractors that have joined my team at Hillarys Chiropractic.

When The Teacher Is Ready, The Student Appears

I have taken on a mentoring role in the practice with 2 new associate chiropractors.  They are both vibrant, enthusiastic and eager to learn. I am committed to assisting them while they embrace and develop into being the best chiropractors that they can be.  With the experience and wisdom of my years in practice, I plan to share and nurture that chiropractic spirit in them to love, give and serve the patients to the best of their ability.

When the Student Is Ready, The Teacher Appears

One of the new mentorees has been a wellness patient of mine for many years.  His understanding of the chiropractic paradigm and commitment to helping people is from the heart.  The other mentoree I had the pleasure of meeting through the other, as they went through the chiropractic course together.   His heart and commitment matches the core values, mission, vision statement of our practice.

Mentoring is a mutually beneficial relationship that involves a more experienced person helping a less experienced person to achieve their goals.

Mentoring provides a unique opportunity to contribute to a student’s career development by sharing knowledge you have acquired through years of experience.

Effective Mentoring

  • focuses on the needs of the person being mentored
  • fosters caring and supportive relationships within the workplace
  • encourages the person being mentored to develop to their optimum potential

As a mentor, the role is one that instructs, helps and guides another in the process of gaining knowledge, understanding and skills.  I want to take this a step further – pointing to something that is already present in the student.  It is like teaching someone to have shoulders.  You can’t really teach someone who already has shoulders, to have shoulders.  However, you can make them more aware of the shoulders they already have.

A mentoring relationship is usually where one wiser and more experienced person assists another person to grow and learn. Humans from the beginning of time have learned norms, values and behaviours by the example and coaching of others.

New adaptations of mentoring allows individuals to interact as colleagues in a helping relationship, on a more equal basis which can cultivate growth and learning to mutual benefit.

Experience, skills and a genuine desire to help are more valuable assets in a mentoring relationship than age or position. Open and assertive communication and the trust of both parties are essential.

Benefits to the Practice

•    Greater productivity
•    Discovery of talent
•    Development of leadership for future survival and prosperity
•    Communication of values, goals and plans
•    Increase in morale and motivation
•    Demonstration of personal and professional standards
•    Achievement of excellent service
•    Implementation of equity initiatives
•    Fostering of shared values and team work
•    Enhancement of leadership and people management skills
•    Revitalised energy
•    Increase in staff satisfaction
•    Building a learning organisation

Benefits to the Mentoree

•    Development of potential
•    Increased knowledge about the practice
•    Flexibility – Mentorees negotiate with their mentors to work within available time and other commitments
•    Self directed learning – Mentorees choose specific learning objectives
•    Give and receive feedback
•    Receive encouragement and support to achieve goals
•    Develop new networks
•    Develop new and/or different perspectives
•    Get assistance with ideas
•    Demonstrate strengths and explore potential
•    Develop visibility within or outside an organisation
•    Be challenged to use talents and share expertise
•    Develop and increase self confidence

Benefits to the Mentor

•    Obtain a greater understanding of the barriers experienced at lower levels of the practice
•    Enhance their own skills in coaching, counselling, listening and modelling
•    The sense of being needed and recognised professionally
•    Develop and practise a more personal style of leadership
•    Gain additional recognition and respect
•    Learn new perspectives and approaches
•    Contribute something to others in the organisation
•    Extend professional networks
•    Demonstrate expertise and share knowledge

Both partners in the mentoring relationship benefit. Learning must be a lifelong process and one of the most effective ways to learn is to assist in the development of others. The best teachers learn much from their students, counsellors constantly learn from clients and partners in any successful relationship grow and develop along the way.

I look forward to our journey ahead, and trust that all will benefit in many forms.

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Pregnancy

Posted by chiropam on Jun 9, 2009 in Chiropractic, Health, health tips, Wellness

During pregnancy, there are incredible changes occurring in a woman’s body and the creation of delicate new life within.  The significance of pregnancy cannot be over stated.  Chiropractic care during pregnancy is focused on caring for both mother and unborn baby.

Studies have shown women who have consistent chiropractic care throughout their pregnancies have shorter and less painful labours, with fewer complications and fewer interventions.

I can speak from experience not only as a chiropractor, but 12 years ago as a pregnant patient myself.  I am fortunate to have experienced the health benefits from chiropractic care personally, and passed on to my child as well.

Dani - pregnant

Why is Chiropractic care important during pregnancy?

The nervous system is like the “electricity” for the body.  It supplies this “electricity” to every  body system including the reproductive system. Therefore, keeping the spine aligned helps the entire body work more effectively.  This is true throughout all stages of life, and very important throughout pregnancy for a woman.  Chiropractic care is also a drugless way to manage symptoms of pregnancy, such as back pain.  A common misconception is that back pain during pregnancy is “normal”.  Back pain is not normal, it is only common.

A few aspects of pregnancy that may lead to spinal misalignments:

  • Rapid increase/decrease in weight
  • Postural changes
  • Stress
  • Changes in sleep patterns & positions
  • Altered appetite and eating habits
  • Loosening of body ligaments to allow for growth and labour
  • Flat feet/pronation due to weight gain/loose ligaments
  • Emotional changes (hormonal shifts/new family stress)

Not only does what you eat and drink during pregnancy affect the unborn baby, but the way you sleep, sit, stand, walk, drive and handle stress will affect the baby too.  Your baby needs your nervous system to be functioning optimally in order to develop correctly.

Is chiropractic care safe during pregnancy?

The answer is Yes!  There are no known contraindications to chiropractic care throughout pregnancy. General wellness of women who are pregnant or trying to conceive is a routine treatment.

Chiropractors that have been trained to work with pregnant women may use tables that adapt to suit a pregnant woman’s body, and will use special techniques that avoid unneeded pressure on the abdomen.  Exercises and stretches that are safe to use during pregnancy are recommended by chiropractors to compliment any adjustments made to your spine.

Why should I have chiropractic care during pregnancy?

During pregnancy, there are several anatomical and physiological changes that occur to the woman’s body. The following changes could result in a misaligned spine or joint:

  • Protruding abdomen and increased back curve (lumbar lordosis)
  • Pelvic changes
  • Postural adaptations

Establishing pelvic balance and alignment is another reason to obtain chiropractic care during pregnancy. When the pelvis is misaligned it may reduce the amount of room available for the developing baby.  A misaligned pelvis may also make it difficult for the baby to get into the best possible position for delivery.  When the pelvis or lumbar spine is misaligned, there are also increased chances of developing back pain, groin pain or sciatica.

What are the benefits of chiropractic care during pregnancy?

Chiropractic care during pregnancy can include a variety of health benefits for women who are pregnant. Potential benefits of chiropractic care during pregnancy include:

  • Maintaining a healthier pregnancy
  • Controlling symptoms of nausea
  • Reducing the time of labour and delivery
  • Relieving back pain, neck pain or joint pain
  • Preventing a  potential caesarean section

What about chiropractic care and breech deliveries?

The late Larry Webster, D.C., Founder of the International Chiropractic Paediatric Association, developed a specific chiropractic analysis and adjustment which enables chiropractors to establish balance in the pregnant woman’s pelvis and reduce undue stress to her uterus and supporting ligaments. This balanced state in the pelvis makes it easier for a breech baby to turn naturally. The technique is known as the Webster Technique.

Post-natal:

After your pregnancy, chiropractic can help to ensure that the loosened ligaments and joints to get back into their proper places.  A spinal check-up is recommended for mother and baby to assist in enabling optimal nervous system function.

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Yoga Vs Pilates

Posted by chiropam on Jun 2, 2009 in Chiropractic, Health, Health Benefits, health tips, Wellness

Which one, you may ask….in fact, many of my chiropractic patients ask me all the time which is best.  Well, questions like this always depends on the individual and their personal needs.  Both Yoga and Pilates work in supporting your body, mainly the muscular system.  Core muscle strength is one of the Health Benefits of Yoga and Pilates.

A little background from a chiropractic perspective:

The muscles of the abdomen, the back and the buttocks all support the spine. These are the core muscles. If these core muscles are weak, they often contribute to the root of back pain, especially lower back pain.

Muscles are the spine’s main support system.  Strengthening the muscles that support the spine with exercises can assist in preventing, reducing and even eliminating back pain.

Strong abdominal muscles (primarily the deep abs) are as important as strong back muscles for supporting the lower back and preventing lower back pain. Strong quadriceps (front of thigh muscles) are important to prevent back injuries when lifting. Proper lifting techniques involve using your legs.  If your legs are weak, you may end up using your back, which can lead to injury.

Shortened muscles can throw the spine out of alignment and cause back pain. Stretching exercises lengthen shortened muscles and help to relieve back pain. Tight back muscles, tight buttocks muscles, and even tight hamstrings (back of thigh muscles) or quadriceps (front of thigh muscles), can affect the alignment of the spine. Stretching the back with stretching exercises also increases mobility of the joints of the spine.
Flexible and strong muscles help maintain proper posture and prevent back strains and sprains.

Here are the basic differences to help give a better understanding between Yoga and Pilates.

Yoga

Yoga is aimed to unite the mind, the body, and the spirit. Yoga’s view is that the mind and the body are one, and that if it is given the right tools and taken to the right environment, it can find harmony and heal itself. Yoga therefore is considered therapeutic. It helps you become more aware of your body’s posture, alignment and patterns of movement. It makes the body more flexible and helps you relax even in the midst of a stress stricken environment.  Benefits include feeling more fit, more energetic, balanced and peaceful. Your own body’s weight is used for resistance from one posture into another. There are several different Yoga styles.  It boils down to personal preference and individual needs.

One example and a common one is Vinyasa Yoga.  Vinyasa Yoga makes use of modified yoga poses that are designed to enhance healing, flexibility and strength of joints. The poses also intend to promote the feeling of well-being and strength. The emphasis of this branch of Yoga practice is on coordinating breath and movement. Practices may also include meditation, reflection, study and other classic elements.

Pilates

Pilates is aimed at reaching similar goals with a series of controlled movements. The major difference is that the Pilates technique has a full complement of mat work, as well as incorporates work on the Pilates machines. The emphasis of the exercises is to strengthen the abdominals, improve posture, stabilise and lengthen the spine, improve balance and overall strength.

Pilates Six Principles:

•    Concentration
•    Control
•    Centering
•    Breathing
•    Flow
•    Precision

Pilates works the whole body, emphasizing control, precision and concentration in both the mind and the body. The focus is on quality not quantity, so movements are not performed rapidly or repeated excessively. The abdominal muscles, lower back and buttocks (“powerhouse”) serve as the centre of all movement, allowing the rest of the body to move freely. This focus on core stabilization makes one stronger from the inside out and is critical for advancement.  The low impact nature of Pilates makes it ideal for injury prevention and rehabilitation. The balance between strength and flexibility creates a healthy, vigorous and symmetrical workout for all muscle groups resulting in a leaner, more balanced, and stronger body.

Are you still left with a question of which of these two fitness techniques is right for you?  Here’s an answer for you:  do them both!  You don’t necessarily have to choose.  The nature of the techniques makes it easy for them to complement each other. Get the stretch from Yoga and keep it from Pilates. Strengthen your abdominals and watch your poses improve. Join the breathing techniques of Pilates and meditative aspect of Yoga into your daily routine and see the stress of your everyday life begin to dissipate. Both techniques are time-proven and established, and with the help of an experienced instructor, you will surely reach the goals you set up for yourself!

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Irritable Bowel Syndrome

Posted by chiropam on May 26, 2009 in Chiropractic, Health, health tips, Wellness

Irritable Bowel Syndrome, or “IBS” for short – This seems to have been a “buzzword” for quite some time now.  I remember first hearing it and thinking to myself, “sounds like an unknown that needs a label!”  Well, I think most people have heard this term now, but the following are the symptoms associated with IBS:

  • Bloating
  • Gas
  • Diarrhoea
  • Constipation
  • Abdominal Pain or Discomfort

This is really an umbrella term, with many different conditions and diagnoses associated with it.  The most common are:

  • Lactose Intolerance
  • Fructose Malabsorption
  • Coeliac (Celiac) Disease

Having one or more of the above conditions can be a roadblock to your health and wellness, if not addressed properly.

Lactose Intolerance

Lactose intolerance is not only a well known condition but very common.  It is where a person doesn’t have appropriate levels of lactase, the enzyme required for the breakdown of lactose (milk sugar).  For people with lactose intolerance, eating lactose can cause symptoms of bloating, stomach cramps, loose stools, diarrhoea, nausea and flatulence.  Avoiding dairy products such as milk, cheese, yoghurt and ice cream will decrease the amount of lactose in the diet and therefore decrease the symptoms.

Fructose Malabsorption

Lesser known, but making more headlines lately is Fructose Malabsorption. It is similar to lactose intolerance but with Fructose Malabsorption, a person has impaired ability to absorb fructose, (fruit sugar). This results in fructose passing through the intestines and being fermented by bacteria, causing both gastrointestinal symptoms (abdominal bloating/cramps, constipation, loose stools, diarrhoea or flatulence) and increased proliferation of certain intestinal bacteria and yeast which metabolise fructose.

The most common fruits with high fructose that should be avoided are:  apples, pears, guavas, mangoes, watermelon, lychees, pawpaw.

Note, Fructose Malabsorption is not to be confused with Fructose Intolerance.  Fructose Intolerance is a hereditary condition in which there are deficient liver enzymes to break fructose up. In patients with Fructose Malabsorption, the small intestine fails to absorb fructose properly. This results in excess hydrogen caused by an overgrowth of otherwise normal intestinal bacteria.

Coeliac Disease

Coeliac Disease is from an intolerance to gluten.  It is a disease of malabsorption  (nutrients not absorbed properly) as well as having an abnormal immune reaction to gluten. Coeliac Disease can be hereditary.  The small intestine is unable to absorb nutrients from food.  Diagnosis can be difficult because of the similarity of other symptoms, but blood tests are used to help in the diagnosis.

With all of these, Lactose Intolerance, Fructose Malabsorption and Coeliac Disease, you may start by being your own detective and making a food diary; noting which foods trigger which symptoms can be very helpful.  This can help strengthen the practitioner-patient relationship.

Let me encourage you if you have any of these symptoms to start listening to your body and taking note.  Then seek a health practitioner to assist in the proper diagnosis and management to get you on the path of health and wellness.

Chiropractic treatment has helped in many cases to reduce the frequency and severity of symptoms, allowing patients to lead more active lives; however chiropractic cannot cure these diseases.

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Superfoods – Dark Chocolate

Posted by chiropam on Apr 9, 2009 in Chiropractic, Health, Health Benefits, health tips
Dark Chocolate

Dark Chocolate

There are many superfoods listed – usually between 10 and 20.  I have written my blog posts according to my personal favourites.  Saving the best for last, here are the health benefits of dark chocolate.

Most people love chocolate – I do!  What I found for myself was that eating regular milk chocolate was never satisfying.  You could always eat more.  It can be very difficult to stop, especially if you don’t have self-discipline.  The sugar and less cocoa content is responsible for this.  I’m not a fan of white chocolate, so it really isn’t tempting to me.  After reading and understanding what is behind dark chocolate, it became my favourite type of chocolate and that is why I chose it as my last superfood.

Did you realise that chocolate is plant-derived, as are the fruits and vegetables recommended to be heart healthy?

While a little dark chocolate is good, a lot is not better. Chocolate is still loaded with calories/kilojoules.  If you’re going to eat more chocolate, you’ll have to cut back somewhere else.  With Easter here, so much emphasis seems to be around marketing chocolate eggs, bunnies, etc.  Overindulgence is not recommended! Remember that a balanced diet and regular exercise is still the key to good health and wellness.

If you enjoy strong dark chocolate, you get more of the good stuff — cocoa.  This in turn has less of the sugar, and your chocolate craving should be satisfied with lesser amounts. If you substitute plain dark chocolate for junk food, you will come out ahead health-wise. On the other hand, there are plenty of other, perhaps healthier ways to boost your flavonoid intake: fruits and vegetables give you the added benefits of fibre, vitamins and minerals, while straight black or green tea give you an antioxidant boost.

Dark chocolate does contain a bit of protein and various minerals including iron, copper, magnesium and zinc. However its main saving grace is that it contains high levels of flavonoids — chemicals that help protect plants from disease and insects. Gram for gram, cocoa contains higher levels of flavonoids than other renowned sources such as red wine, tea, apples and berries!

Studies have shown the benefits of both cocoa and high-cocoa chocolate have shown that it not only tastes good and stimulates endorphins, the feeling of pleasure but it also:
•    Improves blood vessel health which in turn can help to lower blood pressure.
•    Contains serotonin, which acts as an anti-depressant.
•    Can help to lower cholesterol.
•    Can improve insulin resistance and sensitivity.
•    Helps to reduce blood pressure in people with high blood pressure. However, people with normal blood   pressure don’t appear to be affected.
•    Reduces inflammation and plaque build-up in blood vessels, which can lead to atherosclerosis.
•    Decreases blood platelet activity. Chocolate has been found to have the same anti-platelet effects as aspirin.

Dark chocolate also improves cholesterol profile by increasing HDL (good cholesterol) levels and lowering LDLs (bad cholesterol).

Here is some more good news — Even though it contains high levels of saturated fat, some of the fats in chocolate do not impact your cholesterol. The fats in chocolate are 1/3 oleic acid, 1/3 stearic acid and 1/3 palmitic acid:
•    Oleic Acid is a healthy monounsaturated fat that is also found in olive oil.
•    Stearic Acid is a saturated fat but one which research is shows has a neutral effect on cholesterol.
•    Palmitic Acid is also a saturated fat, one which raises cholesterol and heart disease risk.
That means only 1/3 of the fat in dark chocolate is bad for you.
•    The stearic acid is converted to oleic acid which doesn’t raise cholesterol. Combined with the oleic acids already present in the chocolate, these appear to counteract the negative effects of the other saturated fat, palmitic acid, making it at least blood cholesterol neutral and perhaps even lowering it.

Does it have to be dark?  The answer is yes.  Dark chocolate for most is an acquired taste.  It has been suggested that the milk proteins inhibit the absorption of cocoa flavonoids, so even if you eat more milk chocolate to compensate for the lack of cocoa, or eat milk chocolate with higher cocoa content, you still won’t get the same benefit as eating pure dark chocolate.
It has also been suggested that eating or drinking dairy products such as milk just before or after dark chocolate reduces its effects.

It can be healthy, but…
To add to the confusion, not all chocolate is created equal — levels of flavonoids may depend not only on the percentage of cocoa in the chocolate, but also the growing conditions, initial handling of the cocoa beans and the manufacturing process. What you buy might not be in the same league as what was proven beneficial in tests.

This makes it hard to pin down how much of which chocolate you need for health benefits. And the amount of chocolate consumed in some of these studies is enormous. The 100 grams of chocolate in some studies would account for more than one-quarter of the average person’s daily kilojoule requirements — with little other nutritional benefit.  The dark chocolate that I recommend is the Lindt 70% or 85% varieties.

Like fine wine, appreciating fine chocolate is a “fun way to live longer” and a fantabulous way to receive some health benefits along the way!

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3

Superfoods – Almonds

Posted by chiropam on Mar 1, 2009 in Chiropractic, Health, Health Benefits, health tips

Almonds in the Raw

As you can see by my past blog posts, I am passionate about the superfoods I write about.  Another one of my regular favourites is Almonds.  I carry a little almond tin with me in my handbag, and have them almost daily.  So whether I am in the office or out and about, they are a very nutritious snack and are packed with health benefits.

You know the expression, “You are what you eat” – well then, “I must be nuts!”  There are several other nuts with health benefits, but the ones I eat most are almonds.  Walnuts are a very close second in my book.

As a health professional, I feel confident in recommending a daily handful of almonds to my patients. A daily one ounce handful (about 20-24) of almonds can help to achieve an adequate intake of essential nutrients, reduce hunger, and is a heart-healthy habit.  A handful is better than reaching for things that are nutrient deficient.  Almonds are packed with the following health benefits and are very satisfying.

Almonds are heart smart and can help to lower cholesterol as part of a diet low in saturated fat. Almonds (as part of a diet low in saturated fat and cholesterol) may reduce the risk of heart disease.  Because people love to eat almonds, they are an ideal way for cholesterol-conscious patients to maintain healthy numbers. Of the 14 grams of fat found in one ounce of almonds, nine grams are monounsaturated (good fat). When choosing, organic raw almonds are best – not salted, sugared, smoked or chocolate covered!
Almonds are also very satisfying.  They may help to stave off hunger, so can be used as a healthy snack.  This makes almonds a good choice for weight loss or to maintain ideal weight. This is mainly due to the protein content (approximately 6 grams per ounce).  They also contain dietary fibre, potassium, copper, zinc, iron and vitamin E .  Almonds are the only good source of protein that is also an excellent source of vitamin E.

Almonds are also unique in that they provide various minerals that are essential for bone health, namely calcium, magnesium, manganese, and phosphorus have been implicated in maintaining bone mineral density. Almonds are comparable to skim milk and cheddar cheese in the quantity of these bone-building minerals provided in one serving. Other protein sources like chicken, beef, peanut butter, and eggs don’t offer the same.  This is a great alternative for those that are lactose intolerant.

Another health benefit of almonds is as an antioxidant source.  They are one of the leading food sources of alpha-tocopherol vitamin E. Alpha-tocopherol is the kind of vitamin E the human body absorbs best.
A one-ounce serving of almonds contains a similar amount of total polyphenols as one cup of green tea and 1/2 cup of steamed broccoli.

To receive the health benefits of almonds in other ways, they can be:

  • Added to cooking – savoury dishes such as Almond Chicken.
  • Salads – sprinkling slivered almonds on top, in various recipes.
  • Sweets such as cakes, cookies, muffins (not ideal for weight loss or maintaining ideal weight) but for that special treat.
  • Don’t forget almond butter!  Great on a cracker or biscuit!

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