The Health Blog: Free Health & Nutrition Information

I heard something last week about digestion that I strongly disagree with. A lady (whom I really like and respect) was doing a health demo at my house, and told a bunch of people that beans are really good for you. In fact, she said, they are so good for you that you ought to eat more and more of them until your system doesn’t have trouble digesting them anymore.

Hmm. Perhaps our system was trying to warn us from eating too many beans in the first place?

I have come to see that if your system is healthy, your body will be very good at telling you what kinds of food it likes and doesn’t like. Now, we have very hardy bodies, and if you repeatedly force something inappropriate down long and hard enough, your body will eventually give up trying to resist and build up a tolerance to the substance. (Take caffeine or alcohol, for instance.)

Foods like beans and grains are very complex foods. They cannot be eaten raw, and have to be cooked in order for some of the indigestible parts to be broken down enough for the body to somewhat handle. And obviously, from the existence of Beano, we know that even cooked beans are not automatically digestible. The gas is a byproduct of the waste that comes from working so hard to break down all that your system cannot handle and wasn’t meant to in the first place.

If you want your body to run like a well-oiled machine, give it lots of clean, pure fuel – food that your digestive system recognizes as true nourishment, and foods that digest quickly and easily. By doing this, you will save your body precious energy and the healthy foods you consume will be used efficiently to supply your body’s needs.

What is the clean pure fuel I am talking about? Raw fruits and veggies, of course! Fruits, in particular, are digested cleanly and quickly, which is exactly what our bodies need. Keep in mind that some veggies are less digestible than others. I used to force myself to choke down raw broccoli…I have now given it up and my body is thanking me! :)

As for beans – eat them only occasionally, in small amounts and only as much as your body can handle. And toss that Beano into the garbage can!

On Monday, I went in for my 2nd chiropractic visit. Dr. Aaron confirmed subluxation in my spine. The good news is, it’s not as bad as I suspected.

The arc of my neck is very good. Dr. Aaron says it’s the best he’s seen in the last 6 months or more. I’m 2 degrees off of optimal.

But I do have slight curvature in my spine, specifically in my lower back and between my shoulder blades. A series of corrective visits over the next 12 months with Dr. Aaron should help to realign my spine and get my nervous system operating at peak health.

As part of the initial consultation, I got an adjustment on Monday. It took only about 7 or 8 minutes, but I felt a lot better afterward. The word that kept coming to mind was “loose.” I just felt loose. The tension in my lower back was gone, and it was more comfortable to sit.

My wife, Stephanie, will be going in tomorrow to begin her consultation. We’re young, but it’s good to correct any misalignments early before they promote any vertebral degeneration. In a later post, I’ll talk about the difference between going to a chiropractor for relief versus going to one for correction…

This past summer I was driving to Las Vegas when I got a splitting headache. It took me by surprise because I never get headaches. The pain was so intense that I had difficulty enjoying the drive through the Rocky Mountains or the music I was listening to.

When I decided I’d had enough, I began to talk to myself out loud. I asked, “What can I do to get rid of this headache without pain relievers.” (I had not brought any with me because never take pain killers.) After a few minutes of putting my brain to work to find a solution, I came up with an idea. I thought if I could better regulate my breathing, I could make the headache go away.

I began with slow deep breaths, then shifted to fast shallow breaths. I repeated this cycle for a period of about 10 minutes. And by the end, my headache had totally vanished. I was amazed and thankful.

After doing a Google search, I discovered other sources that verify proper breathing techniques can help eliminate headaches. Next time you have a headache, try regulating your breathing. You might be amazed by how fast and how much you can reduce the pain with this simple tactic.

Yolanda Carden, a book publicist, recently sent me an excerpt from a new book called Making A Good Brain Great by Daniel G. Amen, M.D. I thought the article was worth reproducing here:

Seven Simple Brain Promoting Nutritional Tips

Here is the seven step plan to get your diet under control and to use food as brain medicine.

1. Increase Water Intake

Given that your brain is about 80% water, the first rule of brain nutrition is adequate water to hydrate your brain. Even slight dehydration can raise stress hormones which can damage your brain over time. Drink at least 84 ounces of water a day.

It is best to have your liquids unpolluted with artificial sweeteners, sugar, caffeine, or alcohol. You can use herbal, non-caffeinated tea bags, such as raspberry or strawberry flavored, and make unsweetened iced tea. Green tea is also good for brain function as it contains chemicals that enhance mental relaxation and alertness.

2. Calorie Restriction

Substantial research in animals and now in humans indicates that a calorie-restricted diet is helpful for brain and life longevity. Eating less helps you live longer. It controls weight; decreases risk for heart disease, cancer, and stroke from obesity (a major risk factor for all of these illnesses); and it triggers certain mechanisms in the body to increase the production of nerve growth factors, which are helpful to the brain. Researchers use the acronym CRON for “calorie restriction with optimal nutrition,” so the other part of the story is to make these calories count.

3. Fish, Fish Oil, Good Fats and Bad Fats

DHA, one form of omega-3 fatty acids found in fish, makes up a large portion of the gray matter of the brain. The fat in your brain forms cell membranes and plays a vital role in how our cells function. Neurons are also rich in omega-3 fatty acids. DHA is also found in high quantities in the retina, the light-sensitive part of the eye.

Research in the last few years has revealed that diets rich in omega-3 fatty acids may help promote a healthy emotional balance and positive mood in later years, possibly because DHA is a main component of the brain’s synapses.

4. Lots of Dietary Antioxidants

A number of studies have shown that dietary intake of antioxidants from fruits and vegetables significantly reduce the risk of developing cognitive impairment. The research was done because it was theorized that free radical formation plays a major role in the deterioration of the brain with age.

When a cell converts oxygen into energy, tiny molecules called free radicals are made. When produced in normal amounts, free radicals work to rid the body of harmful toxins, thereby keeping it healthy. When produced in toxic amounts, free radicals damage the body’s cellular machinery, resulting in cell death and tissue damage. This process is called oxidative stress.

Vitamin E and Vitamin C and beta carotene inhibit the production of free radicals. The Best Antioxidant Fruits and Vegetables (from the US Department of Agriculture): Blueberries, Blackberries, Cranberries, Strawberries, Spinach, Raspberries, Brussels Sprouts, Plums, Broccoli, Beets, Avocados, Oranges, Red grapes, Red Bell Peppers, Cherries and Kiwis

5. Balance Protein, Good Fats and Carbohydrates

Given the weight issues in my family, I have read many of the diet programs popular in America. Some I like a lot, others make me a little crazy. The idea of eating protein and fat only, avoiding most grains, fruits and vegetables may be a quick way to lose weight, but it is not a healthy long term way to eat for your body or your brain. The best thing in my mind about the Atkins Diet and its many clones is that they get rid of most of the simple sugars in our diets. Diets high in refined sugars, such as the low fat diets of the past, encourage diabetes, tiredness, and cognitive impairment. Yet, to imply that bacon is a health food and that oranges and carrots are as bad as cake seems silly.

The more balanced diets, such as The Zone by Barry Sears, Sugarbusters by H. Leighton Steward and a group of Louisiana based physicians, the South Beach Diet by cardiologist Arthur Agatston, and Powerful Foods for Powerful Minds and Bodies by Rene Thomas make sense from a body and brain perspective. The main principles to take away from these programs is that balance is essential, especially balancing proteins, good fats, and good carbohydrates. Having protein at each meal helps to balance blood sugar levels; adding lean meat, eggs, cheese, soy, or nuts to a snack or meal limits the fast absorption of carbohydrates and prevents the brain fog that goes with eating simple carbohydrates, such as donuts. At each meal or snack, try to get a balance of protein, high fiber carbohydrates, and fat.

6. Pick Your Top 24 Healthy Foods and Put Them in Your Diet Every Week

In order for you to stick with a “brain healthy” calorie restricted nutritional plan you must have great choices. I am fond of the book Super Foods Rx by Steven Pratt and Kathy Matthews. It lists 14 top food groups that are healthy and reasonable in calories. I am going to add several other choices that are especially good for the brain. Choose between these 24 foods each week. They are healthy, low in calories, and help us reach the goals of consuming powerful antioxidants, lean protein, high fiber carbohydrates and good fat.

The American Cancer Society recommends five to nine servings of fruits and vegetables a day. Mixing colors (eating from the rainbow) is a good way to think about healthy fruits and vegetables. Strive to eat red things (strawberries, raspberries, cherries, red peppers and tomatoes), yellow things (squash, yellow peppers, small portions of bananas and peaches), blue things (blueberries), purple things (plums), orange things (oranges, tangerines and yams), green things (peas, spinach and broccoli), etc.

(The list of 24 foods is included in the book.)

7. Plan Snacks

I love to snack; just like to munch on things to get through the day. When snacking it is helpful to balance carbohydrates, proteins and fats. Since I travel frequently, I have learned to take my snacks with me, so I am not tempted to pick up candy bars along the way.

One of my favorite low calorie snacks are dried fruits and vegetables. Not the kind of dried fruits and vegetables stocked in typical supermarkets that are filled with preservatives, but the kind that just have the dried fruit and veggies. A company called Just Tomatoes, from Walnut, California makes great products. When you have dried fruit or veggies—all carbohydrates—add some low-fat string cheese or a few nuts to balance it out with protein and a little fat.

Yesterday I visited a chiropractor named Dr. Aaron Miller. My Mom and Dad both recently paid for a series of chiropractic visits with Dr. Aaron, and they encouraged me to look into it. And so I am.

The purpose of the first visit is to gather information. For instance, what kinds of traumas I’ve experienced and the current condition of my posture.

I’ve always thought of myself as “doing just fine” until I started listing some of my symptoms and various traumas I’ve experienced. I discovered I’ve been in 6 car accidents, not to mention countless skateboarding and snowboarding accidents, which, quite frankly, have probably done more damage to my body than the car accidents.

Dr. Aaron also had me stand on a double scale to measure my weight distribution as well as my posture. He pointed out that my right shoulder is lower than my left, and my right hip is lower than my left. He also point out that my right hand hangs farther forward than my left, which implies a twist in the spine.

Needless to say, I’m eager to find out what the x-rays say and what Dr. Aaron recommends. (My next visit is Monday, November 14.)

On a side note, chiropractic care (as I understand it) is based on the idea that the spine is the most important structural element of your body because it houses the spinal cord, the center of your nervous system. When the spine is out of alignment, it can cause disruption in the nervous system, which hinders the body’s ability to operate and heal itself. This spinal misalignment is called “subluxation.”

It’s all very fascinating to me. I’ll make sure to give you an update next week after my 2nd visit.