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.
T’was a Superfood Christmas, and all through the house,
The decorations complete, even tea towels with Mickey Mouse.
Some snacks before dinner, cinnamon coated walnuts with care.
Saving the dark chocolate for dessert, with almonds to spare.
There was spinach and roasted pumpkin salad,
Garlic & Lemon dressing made it more superfood valid.
Took the bottle of red wine out of the gift wrap,
Steamed the broccoli, peas and beans – no time for a nap.
Tarts with cranberries and cherries adorned the Christmas platter,
Saving the blueberries for the morning, for pancake batter.
That was my version of the traditional Christmas poem that I’m sure you’ve heard more than a few times before. Just because it was Christmas, it was not a reason to overindulge. The superfoods were in abundance in our home.
Superfoods contribute to a healthy body and mind. Our Christmas Eve menu consisted of almonds and walnuts as snacks. The sparkling shiraz was the start of the red wine health benefits, and red wine to accompany the meal.
A mixture of different berries: blueberries, cherries and cranberries gave us many health benefits. Broccoli, spinach and pumpkin were packed with superfood benefits and of course, a bit of dark chocolate and sweet potato pie for dessert.
Christmas morning started with an early swim at the beach, to get our exercise to start the day. Then we came back and had pancakes for breakfast. The pancake batter was wheat-free and dairy-free with blueberry superfood benefits.
Wishing you a very healthy start to the new year – all the best to you and yours for a fabulous 2010!
A wellness approach to health incorporates a variety of healthy habits for optimum function on physical, mental, social and spiritual levels.
Why It Is Wise To Have Chiropractic When You’re Not In Pain
Many people think that if they don’t have pain or symptoms that they are healthy. Chiropractic care focuses primarily on the nervous system. The nervous system controls virtually every aspect of our body’s functions. In order to be your very best, it is essential to have a properly functioning nervous system. Chiropractic care can be a very important choice for a wellness lifestyle, as well as exercise and good nutritional habits. Those who want to be at their optimum health add regular chiropractic care to their health choices. The health benefits include more vitality, endurance and the ability to enjoy life to the full.
Chiropractic Helps More Than Just “Bad Backs”
Wellness and maintenance care are often thought to be the same thing. However, the objective or goal in these types of health care are actually very different as are their results and benefits. What is most important to understand is that if we want areas in our life to continue to function properly – they require regular maintenance.
Our car, our house, our teeth, our health, our relationships, and yes…our spines! So in any aspect of our life that we are not applying regular maintenance (adding energy and organisation) over time it will breakdown and lead to a crisis. If you don’t maintain your kitchen…crisis! If you don’t maintain your bathroom…crisis! If you don’t maintain your relationships…crisis! And of course, if you don’t maintain your spine…crisis!
The vast majority of people today were not aware of the necessity of spine and nervous system maintenance from birth, therefore it is very likely that even with regular maintenance that a person will still experience the occasional relapse. Why? Imagine trying to maintain your teeth if you hadn’t brushed them for the first thirty years of your life. Of course you would need to go through an extensive process of correcting the problem first just to get your teeth to a place where they can be maintained. Even then with regular maintenance it is likely that you would still experience some problems over time.
Let’s introduce wellness! The main difference between maintenance and wellness is that maintenance simply looks to “maintain” the current state by adding just enough energy or organisation to try to maintain the current state. Whereas wellness looks to find even better states of organisation through a process of “constant and never ending improvement”.
Let’s use our kitchen as an example. We can look to maintain our kitchen in its current state of organisation and over time we will realise that it requires more and more energy to simply maintain the kitchen in its current state. Now if we use a wellness approach toward our kitchen, we would not only be maintaining its current state but we would continue to look for ways to improve the level of organisation, which in turn saves on the energy needed for maintaining it.
The exact same rule applies to every aspect of our lives. If we simply look to maintain our car, our home, our health, our teeth, our relationships, as well as our spines – we will find that over time it will naturally require more and more energy to simply maintain its current state. With wellness care we can continue to look for and implement new strategies to actively organise our lives.
When we look at this in terms of our spine and nervous system we realise that using a wellness approach toward our care is not only a wise investment, it is a better way of life. When we look at what today’s research says in relationship to wellness care we realise that maintaining the spine in a wellness model offers our body the opportunity to learn new strategies for dealing with all the natural stresses in life. In fact, people who have been actively maintaining their spine in a wellness model show increased healing and repair processes at levels which are not seen in otherwise healthy people.
Where do you see your health in 5 years? In 10 years? Do you simply want to maintain you current level of health or would you prefer to see your health continuing to improve every year for the next 10 years?
Posted by chiropam on Jul 28, 2009 in Chiropractic
Walnuts are superfoods for many reasons. Eating walnuts regularly provides the body with essential omega-3 fatty acids and antioxidants. Walnuts have the highest antioxidant content of the tree nuts.
Research suggests that walnuts can be a healthy part of the diet for the prevention of not only breast and other cancers, but also diabetes and cardiovascular disease.
Walnuts – “The King of Nuts”
Walnuts are considered by many as the “king of nuts” from a nutritional perspective. Walnuts, like other nuts are high in monounsaturated fats. These are the same type of health-promoting fats that are found in olive oil, which have been associated with reduced risk of heart disease. Therefore, to get the health benefits of walnuts, a moderate handful is sufficient.
Other health benefits of walnuts include:
Prevent Gallstones – as little as 1 ounce per week has been shown to reduce the risk of gallstones.
Source of Bioavailable Melatonin – improves the quality of sleep.
Controls High Blood Pressure – omega 3 fatty acids help to regulate the blood pressure.
Antioxidant King – one of the highest antioxidant levels of all superfoods.
Promotes Heart Health – reduces overall cholesterol, reduces LDL’s (bad cholesterol), increases artery elasticity, antioxidant activity reduces heart disease risk by protecting the blood vessels from free radical damage.
Regulates Type II Diabetes – improved overall cholesterol profile, which helps to regulate the effects of the disease.
Protects Bone Health – supports bone health and prevents excessive bone turnover with the bioactivity of alpha linolenic acid, an omega 3 fatty acid found specifically in walnuts.
Enhances Brain Activity – omega 3 fatty acid content helps to sustain a clear, healthy brain by supporting the cellular function via the fatty brain cell membranes.
Walnuts are a fantastic source of omega-3 essential fatty acids, which have been found to not only protect the heart and promote better cognitive function, but also provide anti-inflammatory benefits for asthma, rheumatoid arthritis, eczema and psoriasis.
Walnuts also contain the antioxidant compound ellagic acid, which is known to fight cancer and support the immune system. Studies have shown approximately 16 polyphenols in walnuts, including three new tannins, with antioxidant activity so powerful it was described as “remarkable.”
If you want a less stressful and more balanced life, then addressing BOTH externally-imposed and self-imposed pressures are essential. There are times when you can’t change stressful circumstances such as a demanding workload or an annoying co-worker, but you CAN minimise the negative effects of stress by counteracting attitudes that perpetuate stress and limit attention to self-care.
Key To Preventing And Counteracting Burnout
Self-care strengthens your resiliency, which can reduce susceptibility to burnout. Self-care is not just making healthy lifestyle choices. It also includes self-compassion, having healthy boundaries, being aware of your needs, and staying true to your values. Self-neglect takes a toll on your health, relationships, and your effectiveness. Therefore preventing burnout and understanding how stress plays a role is essential.
Simply recognising the importance of taking better care of yourself is not enough. You also need to address the psychological obstacles that limit attention to self-care and foster stress. For example, putting pressure on yourself to always perform with excellence at work while being critical of your mistakes can cause you to become overextended and overlook your needs. This may stem from being judged harshly and having unrealistically high expectations of you.
Self-care practices like meditation or tai chi are great, but won’t stop self-criticism or perfectionism; nor will it address attitudes that foster burnout and undermine self-care such as defining yourself by the good you do for others, an exaggerated sense of responsibility, and difficulty tolerating discord.
Stress Is Unavoidable – Burnout Is
You can take courses on time management and attend seminars on stress management techniques and still suffer from burnout. These strategies are often helpful, but will not lead to lasting changes if you do not address personality traits that foster stress. Much of the literature on burnout focuses more on external pressures than on self- imposed stress. While external pressures such as a demanding workload, juggling personal and professional life, unclear job responsibilities do contribute to stress and burnout, so do beliefs and personality traits. Worries about uncertainty and lack of control can drive to burnout. Even authors who write about personality characteristics that cause stress tend to emphasize overt and extreme behaviors such as the type A personality- overly driven, highly competitive, aggressive and obsessed with work. There are many burnout prone people, however with personalities who do not fit this profile. The most prominent personality characteristics that contribute to burnout are exaggerated responsibility, self-judgement and self-definition.
Perfectionism
Late at night Jacqui lies in bed restlessly, unable to sleep. Two weeks into her new job, she is feeling nervous day and night. She is obsessed with trying to make sure that nothing goes wrong and that no one sees her make a mistake. She has to prove to everyone, including herself, that she is worthwhile. Jacqui believes that she is a failure if anything goes wrong. She needs to realise how never being appreciated growing up causes her to think that self worth comes from perfection.
If you are a perfectionist you push yourself, get overscheduled, promise too many things to too many people, or take on too much work. You judge yourself harshly when you fall short of your expectations or when you make mistakes. You probably would not treat someone you care about in the harsh manner that you treat yourself. You learn to measure your worth by your performance and equate excelling with deserving attention or praise if your parents rewarded you primarily for excelling.
The pursuit of excellence is different from a relentless need to be the best. When you seek perfection and are unable to measure up to your ideal, your self esteem decreases. Developing realistic standards and self- compassion go a long way to counteract stress that leads to burnout.
When you make mistakes, notice how you feel about yourself. Take notice of the ways that you talk to yourself when you fall short of your ideal. You may not recognise that your standards for yourself are excessive. Pay attention during the day to the ways you tell yourself how you did not do something well enough or how you could have done things better. Has anyone else ever spoken to you in this way? You may have internalised the ways that your parents spoke to you. Now picture someone else talking to you the way you speak to yourself. Chances are you would not tolerate them talking to you in this same manner.
Remember, you can’t always control the circumstances that may cause stress, but you can control how well you take care of yourself. Taking proper care of your body, mind and soul can keep you in optimum health and 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.
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.
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 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!
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!
Pumpkin is so versatile, and depending what region of the world you come from will determine which form it is used. When I grew up in Michigan in the United States, the pumpkin I remember eating was in pumpkin pie. We carved pumpkins for Halloween and actually threw out the flesh! As an adult living in Australia, I realised how much of a waste that was. Luckily, my mother roasted the pumpkin seeds and we had those after the Halloween pumpkin jack-o-lantern was carved. At least then we received the health benefits from the pumpkin seeds. Our family ate pumpkin pie traditionally at Thanksgiving and on Christmas.
I remember when I first moved to Australia, pumpkin was eaten as a savoury vegetable, namely in pumpkin soup. It was also a favourite roasted vegetable that accompanied various meat roasts. There were also pumpkin muffins, pumpkin scones and pumpkin bread, that I hadn’t been exposed to before. In Australia today, pumpkin is thriving in various recipes and I am happy to say that I enjoy the wide variety that pumpkin has to offer. I still enjoy pumpkin pie too!
Pumpkin flesh contains vitamins C and E, magnesium, potassium and a staggering quantity and variety of carotenoids, being one of the most abundant natural sources of these amazing phytonutrients. There are numerous types of pumpkin in all shapes and sizes with many similar nutritional values. Although pumpkin is a squash that’s best between late summer and autumn, canned or tin pumpkin is readily available year-round in the United States. However, here in Australia we tend to puree our own from fresh pumpkin all year round. Pumpkin is also high in fibre with a one-half cup serving providing approximately 5 grams.
Powerful antioxidants known as carotenoids give pumpkin its superfood status. These compounds have the ability to ward off heart disease and cancer as well as certain eye-related diseases.
Pumpkin is packed with various nutrients and carotenoids, particularly alpha and beta carotene. Carotenoids are orange, yellow, and red colored, fat-soluble compounds occurring in a variety of plants. Carotenoids represent one of the most widespread groups of naturally occurring pigments. These compounds are largely responsible for the red, yellow, and orange color of fruits and vegetables, and are also found in many dark green vegetables. Carotenoids help to protect you from free radicals, enhance cell-to-cell communication, and modulate your immune response. They also protect your skin and eyes from damage caused by ultra violet light.
Pumpkin is the highest source of alpha carotene, which may be even more powerful than beta carotene. Pumpkin contains 400 percent of the recommended daily allowance of alpha carotene, along with close to 300 percent of beta carotene, and only 83 calories in a cup!
Alpha carotene and beta carotene have been tied with multiple health-promoting and disease-fighting benefits such as:
• Reduces inflammatory arthritis
• Decreases the risk of various cancers (breast, lung and colon)
• Lowers the rate of heart disease
Canned or tin pumpkin puree, which is not the same as the canned pie filling, is cooked down in order to reduce the water content that is still present in a fresh pumpkin. Because of this condensation, canned pumpkin is actually more nutritious than fresh pumpkin!
In fact, it’s not just the inner meat of a pumpkin that’s virtuous but its seeds are super nutritious too and contain a wealth of health-promoting properties. Like melons, cucumber, and squash, pumpkins belong to the gourd family. They were much celebrated by Native American Indians who made use of their flesh and seeds for culinary and medicinal purposes.
Pumpkin seeds are a superfood that the American Native tribes prized for its culinary and medicinal value.
High in fiber and protein, these seeds are also a rich source of minerals including magnesium, manganese, iron, and zinc. Pumpkin seeds are believed to be beneficial for things like prostrate health, bones strength, and arthritis. Pumpkin seeds also contain compounds called phytosterols, which are believed to reduce levels of harmful cholesterol and also improve the body’s immune system.
Pumpkin seeds can now be readily found. They are sold, raw, roasted, shelled, and unshelled. Pumpkin seeds are also known as pepitas, and they are dark green and flat with a chewy texture and rich nutty flavour. These seeds are dense in minerals, with just a quarter of a cup providing approximately half the daily recommended dose for magnesium and iron, in addition to high doses of zinc, phosphorous, potassium, selenium, manganese and copper. They also contain the amino acid tryptophan known for anti-depressant qualities, and essential fatty acids. These essential fatty acids assist in improving mental function and aiding memory.
The dark green oil produced from pumpkin seeds has been used throughout history in India, Europe and America to fight parasites, aid the digestive tract and help with prostate and reproductive disorders. It has also been recommended for pregnant and lactating women because of its high content of essential fatty acids.
The essential fatty acids in pumpkin seeds are also necessary for prostate health, and zinc (which pumpkin seeds are especially high in) is great for the reproductive systems and has been shown to reduce prostate size, and have been found to help prevent against prostate gland enlargement.
So don’t delay – there are many ways to get the health benefits of pumpkin. Here’s a recipe link for a good variety of ideas.
Cherry season is just about over here in Perth, Western Australia. I did manage to find some nice ones at the local fruit and vegetable shop just the other day.
I did an experiment at the start of cherry season here which was the beginning of summer. One of my best friends was going to a market and offered to pick up a box of fresh cherries. They came in a 5 kilogram box which equals 11 lb and 0.36 oz. This box had some of the tastiest cherries I have ever had. I thought I would get tired of them but it was actually the opposite. I realised I would be missing all the health benefits on a regular basis if I didn’t include them almost daily. They don’t have to be fresh all the time. Cherries are also available dried, canned, jarred, juiced, and frozen.
Several cherry varieties are produced primarily in Michigan. Michigan is actually my birthplace and where I grew up. Some of the things I miss about Michigan are cherry picking, cherry festivals and cherry pie. I can’t forget Cherries Jubilee – which was one of my favourite desserts.
While writing this post, I was also reflecting and 2 things really stood out:
Erma Bombeck was born in 1927 in Dayton, Ohio. I didn’t realise she was born in the same city as my husband! Even though Erma suffered from a hereditary kidney disease, she developed a comical approach to life. Erma wrote about being a mother, wife, journalist, and a woman. She published more than four thousand syndicated columns, wrote 15 best-selling books, and became one of the world’s most beloved humourists. Erma Bombeck passed away in 1996. Her spirit, however, lives on.
Secondly, the movie, “Witches of Eastwick”. If you’ve seen the movie, you know what I’m referring to.
“Have another cherry…..” If you haven’t seen the movie, here’s a clip of the memorable scene: (Caution – sense of humour needed!)
In Australia, the cherries seem to be very popular at Christmas time because it is summer here in December. I have no complaints, as they are one of my absolute favourites.
Cherries have several important health benefits – from helping to ease the pain of arthritis and gout, to reducing risk factors for heart disease, diabetes and certain cancers, particularly colon. Cherries also contain melatonin, which has been found to help regulate the body’s natural sleep patterns, aid with jet lag, prevent memory loss and delay the aging process.
Cherries are heart healthy. Studies have found that a cherry-enriched diet can help in loss of weight, body fat (especially the important “belly” fat), inflammation and cholesterol. All of the above contribute to risk of heart disease.
While there’s no established guideline yet on how many cherries it takes to reap the benefits, experts suggest that 1-2 servings of cherries daily can help provide some of the health benefits identified in the research. Single serving size examples include:
• 1/2 cup dried
• 1 cup fresh or frozen
• 1 cup juice
• 1 ounce (or 2 Tbsp) juice concentrate
Tart cherries offer far more benefits than sweet cherries. Tart cherries are very rich sources of anthocyanins whereas sweet cherries have lower amounts. In general, the darker the cherry color, the higher the anthocyanin content. The skin of the cherries holds most of the essential antioxidants vital to their health benefits.
Studies show that tart cherries, enjoyed as either dried, frozen cherries or cherry juice, have among the highest levels of disease-fighting antioxidants, when compared to other fruits. They also contain other important nutrients such as beta carotene, Vitamin C, potassium, magnesium, iron, fibre and folate.
In one study, women who ate two servings of Bing cherries daily experienced decreased markers of inflammation – due to the synergistic effect of all the natural compounds found in cherries. It has also been demonstrated that the anthocyanins in tart cherries may help prevent muscle pain related to intensive exercise. Cherry juice in the daily diet reported decreased symptoms of exercise-induced muscle damage. There was also reports of lowered serum urate levels. Other benefits extend to patients with autoimmune neurodegenerative and connective tissue diseases, particularly rheumatoid arthritis and diabetes.
Chiropractic is an art, science and philosophy focusing on a nervous system free from interference to allow the body to reach it’s optimum potential, naturally.
Chiropractic is a main passion and interest in my life. Not only is it my profession, but a way to connect the mind and body; a lifestyle - a natural way to allow your body to heal itself, and so much more. It is about looking at the entire body. Our bodies act as a whole unit - from Above, Down, Inside, Out! I love serving the community and being pro-active in making a difference…both individually and collectively as a whole.
