Ice Therapy AKA Cryotherapy

Happy summer! We wait all year for these sunny days with long daylight hours. Keep enjoying the HOT weather folks!

This month I want to talk about “Ice therapy” or in medical terms, it is called “cryotherapy.”  You can’t have pain without inflammation. Ice numbs the pain and “shrinks” the inflammation.  It is the natural alternative to Ibuprofen.

What is inflammation?

Inflammation is similar to infection. In both, we are dealing with an area of the body that is warm to the touch, red, swollen and painful. The only difference is that infection has a bacterial component called pus, inflammation does not.

Inflammation is the result of an area in your body that is in distress. For example, too much constant pressure on your low back from sitting all day at your desk. Quick, sudden trauma such as a fall, or slow repetitive trauma such as bending over to pick something up, over and over again. Inflammation creates pain, and pain is the body’s way of protecting you, by letting you know something is wrong. It also stops you from moving, so you don’t get hurt further.

Icing is a “spot treatment” only to be used on the area of concern. Taking an ice cold shower is not the same effect.

So, HOW do you ice?

Let’s use your low back in this example. Say you’re “sore” from sitting all day at your desk. Whenever icing, ALWAYS use an ice pack that is SOFT when frozen. Never use the rock hard ones that belong in coolers. If you ever need a good one, we sell them here at our office for $10.

  1. Lay the ice pack on a blanket on the floor, or on your bed. Never on the couch, couches are not designed to be supportive and you’ll just sink into it.
  2. Take 2 warm/damp paper towels with all the water squeezed out, and lay them ON TOP of the ice pack. They make contact with your skin, not the ice pack. Otherwise you’re just freezing the skin, the towels allow the cold to penetrate to the muscles.
  3. Now lay on your back, on top of the towels. Wherever the soreness is, let it be “front row and center” on the ice.
  4. Have something under your knees so they are bent. Ex. Pillow, foam roller or rolled up blanket under knees, or even feet up on a chair. This takes pressure off your low back. It also flattens your back, so there is more contact between you and the ice.

Contraindications to using Ice:

Open wounds. Skin damage. History of frostbite. Raynaud’s disease. Blood pressure problems involving vasoconstriction.

Indications to using Ice:

Reduced pain. Reduced swelling. Numbs the pain naturally. Natural anti-inflammatory treatment.

Ice is a great way to manage pain. You’re not going to feel better, until the inflammation is down and the pain is reduced. This therapy is a very beneficial addition to your treatment during the healing process.

It’s just one of many treatments that we can incorporate on your road to recovery here with us, at Performance Health Center.

For more information, please contact me at:




Just this morning after a nice bike ride, my friend and I were comparing smoothie recipes and were discussing what we each like to put in our smoothies.  I have been using a combination of coconut/almond milk, pineapple, Vega-one protein powder and a mix of frozen berries which includes blueberries, strawberries and cherries.  I always thought the blueberries were the best source of antioxidants, but after a little research I see that cherries pack even a bigger punch.  I decided to look into what other health benefits cherries can provide us and I wanted to share that information with you.

Cherries are high in antioxidants and high in quercetin. 

Cherries are full of antioxidants. These antioxidants have a number of different benefits, including the ability to prevent cancer and heart disease, as well as fighting off free radicals. The antioxidants found in cherries also work to slow the signs of aging. All cherries contain their own antioxidants but sour cherries have the most, beating out even blueberries with their antioxidant content.

Cherries are rich in quercetin, a natural flavonoid that is associated with strong antioxidant and health properties. Quercetin helps neutralize potential DNA damage caused by free radicals and may help protect against heart disease and certain cancers, including breast, colon, prostate and lung. In addition, it has strong anti-inflammatory and antihistamine effects.

A serving of sweet cherries (5 ounces, 1 cup or about 21 cherries) provides 90 calories and 3 grams fiber.  Cherries are a good source of potassium and vitamin C. Cherries are also a great source of anthocyanins, bioactive compounds that provide antioxidant, anti-inflammatory, anti-cancer, cardiovascular and other benefits. Research shows that melatonin, catechins and flavanols in cherries contribute to the fruit’s healthfulness, too.

They stabilize blood sugar levels. Cherries have among the lowest glycemic index and glycemic load values of all fruit. The glycemic index for cherries is 22, and the glycemic load is three. The glycemic index measures the effect that a carbohydrate-containing food has on blood sugar levels. A score of zero to 55 is considered low. The glycemic load measures the blood sugar response in a standard serving of the food.

They help ease joint pain. Several studies suggest that the anti-inflammatory properties of cherries can help reduce inflammation that affects individuals with arthritis and gout. A study from USDA study found that Bing cherries specifically helped lower participants’ blood uric acid levels. High blood uric acid is associated with gout. Another study found that cherry consumption was associated with a 35 percent reduction in incidence of a gout attack over a two-day period. Cherry intake coupled with traditional gout pharmaceuticals reduced incidence of attacks by 75 percent. 

They act as an all-natural sleep aid. Research with tart cherry varieties show that they are rich in melatonin, a compound that helps regulate your body’s natural sleep-wake patterns. Studies show that supplements with cherry juice concentrate have been associated with improved sleep.

While your body does have the ability to produce its own melatonin, it typically does so only in darkness and not everyone is able to produce all the melatonin that is needed. Factors such as the artificial lighting that is found in many offices and homes limit how much melatonin is produced by your body. Eating cherries might help boost melatonin levels in your body.

You’ll get more out of your workouts. Cherries and cherry juice are often promoted for recovery post-exercise because of their antioxidant and anti-inflammatory properties. One study showed that strength athletes who consumed tart cherry supplement experienced better recovery from intensive strength training, compared to when they took a fruit juice control beverage. Other studies with endurance athletes also link cherry compounds to enhanced recovery following exhaustive exercise.

They’re all-American. The United States is the second-leading producer of cherries in the world (Turkey is No. 1). Sweet cherries are grown primarily in Washington, Oregon and California, while tart cherries are grown primarily in Michigan, Utah and Washington.

Enjoy fresh cherries now because their season is short – from May through August. Or you can always use frozen cherries in your own smoothie recipe- they will boost your smoothie’s nutritional power!

If you have any questions about this blog or about your health in general, please feel free to contact me at:

Magnesium, What a Hot Topic These Days!

Magnesium seems to be quite a hot topic today in the supplement field, and the field of health and wellness!  I have been poking some and  want to share some of the information with you all about what exactly Magnesium is, what is does, where you can find sources of this mineral, who is at risk to be deficient, and what some of the signs or symptoms are…

Magnesium is a mineral, for those of you that are not familiar.  Magnesium is also a cofactor in relation to over 300 enzyme systems that control complex biochemical reactions throughout the body (a little more technical them some of you probably care to know, but have to throw a little of the science and medical part in here and there too).   Muscle and nerve function, regulation of blood pressure, blood glucose control, energy production, protein synthesis, transporting calcium and potassium across cell membranes, bone structural development, and synthesis of DNA/RNA, are some of the most important reactions Magnesium helps to regulate.  I honestly didn’t realize that Magnesium contributed to ALL of these things plus more, until I started digging around for more information.

The balance of Magnesium in greatly controlled by the kidneys.  The kidney excretes around 120mg of magnesium into the urine each day. There is about 25g of magnesium in the adult body, and over have of it resides in the bones and the rest in the soft tissue (muscles, tendons, fascia, etc).  There is only a very small amount of magnesium that resides in the actual blood serum.  With that being said, it can be a little more difficult to test, and usually a combination of blood tests, urinalysis, saliva tests, and a thorough consultation are performed to be sure if one is deficient or not.

There are a wide variety of beverages, animal and plant foods that have magnesium in them.  Tap, mineral and bottled water contain certain levels of magnesium in them.  Nuts, seeds, spinach, legumes, and whole grains contain a good level of magnesium as well.  Fortified foods and cereals may contain added amounts of magnesium, but some types of food processing actually lower the content of magnesium.  Personally, I recommend trying to find magnesium through more natural food sources, not cereal or processed foods if can be helped.  And though you may think you are taking in a fair amount of magnesium in through your diet, only about 30-40% of dietary magnesium is actually absorbed by the body.

Listed below from The National Institute of Health are some food sources and the levels of magnesium found in them:

Table 2: Selected Food Sources of Magnesium [10]
Food Milligrams
(mg) per
Almonds, dry roasted, 1 ounce 80 20
Spinach, boiled, ½ cup 78 20
Cashews, dry roasted, 1 ounce 74 19
Peanuts, oil roasted, ¼ cup 63 16
Cereal, shredded wheat, 2 large biscuits 61 15
Soymilk, plain or vanilla, 1 cup 61 15
Black beans, cooked, ½ cup 60 15
Edamame, shelled, cooked, ½ cup 50 13
Peanut butter, smooth, 2 tablespoons 49 12
Bread, whole wheat, 2 slices 46 12
Avocado, cubed, 1 cup 44 11
Potato, baked with skin, 3.5 ounces 43 11
Rice, brown, cooked, ½ cup 42 11
Yogurt, plain, low fat, 8 ounces 42 11
Breakfast cereals, fortified with 10% of the DV for magnesium 40 10
Oatmeal, instant, 1 packet 36 9
Kidney beans, canned, ½ cup 35 9
Banana, 1 medium 32 8
Salmon, Atlantic, farmed, cooked, 3 ounces 26 7
Milk, 1 cup 24–27 6–7
Halibut, cooked, 3 ounces 24 6
Raisins, ½ cup 23 6
Chicken breast, roasted, 3 ounces 22 6
Beef, ground, 90% lean, pan broiled, 3 ounces 20 5
Broccoli, chopped and cooked, ½ cup 12 3
Rice, white, cooked, ½ cup 10 3
Apple, 1 medium 9 2
Carrot, raw, 1 medium 7 2

The National Institute of Health also states that the daily recommended amount of magnesium consumed by an adult be between 310-420mg per female and male, respectively.  Now this may vary between each individual based on their health history and daily life.  It is always recommended that if one is concerned to please consult a qualified health care professional.  Keep in mind that if you are getting enough Magnesium in through natural food sources that one may not need to take a supplement, or as high of a dose.  I do manage to take in a good amount of Magnesium naturally, so I usually take one, or maybe two tablets of the Metagenics Magnesium per day.  It seems to be very gentle on my stomach, and I prefer to take my Magnesium towards the end of the day.  There are properties that are supposed to help relax the muscles and the body, and I figure I can use all the help I can get before bedtime.

Some groups that are more subject than others to have inadequate levels of magnesium are people with gastrointestinal diseases, people with migraines, people with Type II Diabetes, people with alcohol dependencies, older adults, especially those dealing with osteoporosis, and people with hypertension and/or cardiovascular disease.  These groups are more likely to consume insufficient quantities of magnesium, or have a medical condition or take medications that affect the absorption of magnesium in the gut in general.

Some signs that you are someone may be deficient in magnesium include, but are not subject to: reduced urinary excretion, nausea, vomiting, weakness, fatigue, loss of appetite.  If the deficiency continues to get worse, numbness, tingling, muscle contractions, cramps, personality changes, seizures, irregular heart rhythms or coronary spasms can take place.  Severe issues can involve low blood calcium and potassium levels as well.

I hope that this has been informative to all of you reading this.  Should you have any questions or concerns in regards to magnesium, please feel free to contact any of the doctor’s at PHC or your PCP for further questions or concerns, or email me at any time, .  If you are someone that takes a magnesium supplement, or is looking too, Metagenics carries very high quality magnesium supplements, some of which we carry at our office that include Calcium in them as well for better absorption.  The Metagenics brand is very well known in the medical field and among health care practitioners, and can be found in many of health care providers offices.





Does Chiropractic Help with Allergies?

It appears that spring is finally here.  The temperature is rising, the days are getting longer and the flowers and trees are budding. Along with all these great things is an increase in pollen and the start of spring-time allergies for many people.

Many people are hypersensitive to pollen and other environmental substances. This condi­tion causes a number of irritating symptoms that can make life miserable.  An allergy is a hypersensitivity that can surface in many ways: Skin reactions, breathing difficulty and irritations to the sinuses are some of the most frequent allergy symptoms. If you have a food allergy, then problems like bloating, indigestion and diarrhea may result.

An allergic response is when your immune system activates and attempts to remove a substance that is usually considered harmless from the body. Essentially, the allergic reaction is caused not by the substance itself but by your body’s interpretation that the substance is poten­tially harmful. Inflammation, sneezing, cough­ing and vomiting are methods the immune system uses to expel any dangerous substance ingested by you.

When an allergic reaction starts, the body activates special immune cells called mast cells. On the surface of their membranes, these mast cells possess receptors that recognize substances considered either harmful or helpful to the body. When harmful substances are detected, the cells release histamines. This triggers the body to react, often with an increase in swelling, coughing, or sneezing.

An allergic reaction can be considered an interpretation of your environment. In order for your body to interpret, your body must first get information. The nervous system is part of this information-gathering function of the body. If your nervous system is dysfunctional, then the information interpreted will be altered, and this makes you vulnerable to abnormal reactions like allergies.

Many people report that Chiropractic can help with Allergies

Many chiropractic patients report a reduction of allergy symptoms when treated regularly for vertebral subluxations (misalignments and/or dysfunctional movements of the vertebrae).  These misalignments or dysfunctional movements of vertebra can cause a focal irritation in the spine, which then creates an abnormal signal received by the central nervous system.  When this abnormal signal is received by the central nervous system, the body may not interrupt the information correctly.  When this occurs, an allergic reaction can result.

Although scientific research shows chiropractic adjustments do not cause an improvement in all allergy cases, they’re definitely beneficial for some.  The reason for the inconsistency may be because there are a number of different causes for a patient’s hypersensitivity.  Vertebral subluxation is only one of many potential causes.

If you or someone you know suffer from seasonal allergies, consider chiropractic care.  I have many of my patients tell me they have fewer allergy symptoms when they consistently come in for their regular Chiropractic care.

If you have any questions about this blog, or about your health in general, please feel free to contact me at:


Postural Awareness Take 3…

So…I decided this month to follow up on postural awareness from the past two month’s newsletter articles.  Yes, there is a theme here, and I promise I wasn’t going to write about posture again, but a couple of things interested me and I wanted to follow through with them.

Now, some of you may think this is going to sound like a commercial, but I assure it is not.  I have been talking to my patients the past few months a lot about posture, and have come across a couple of different devices that I really like, and want to share with you (I should probably get some royalties from this article now that I think more about it as I am writing it, haha).

The first device I actually just ordered for my oldest stepson, is a postural awareness brace to wear across the upper back, by Primate Movement.  The website is  The device cost about $30.00, and I have seen a few different versions of this on Amazon as well, for those of you that have 2 Day Prime ;).  I actually just ordered one for myself to wear around the house as well.  It is best to wear over a tee-shirt to make sure no chafing occurs around the under arms.  There are Velcro straps that tighten in the front to help synch the shoulders into a better place, more posterior and inferior, or back and down for those of you trying to visualize what the brace does.  Some people have a lot of difficulty remembering on their own to be more aware of posture, so I am trying to come up with some other ideas to help them, or aid them.  I personally will most likely not wear it at the office because I move around too much, but those of you sitting at a desk all day; I would most definitely recommend this device.  The brace is not large at all, but if wearing it in the office, it will draw some attention.  I am not one of those people that is affected by that, but some people are, so with that is mind, I do have another option as well.

The second piece of equipment I also recommend is the Lumo.  The website is  The product is actually called the “Lumo Lift”.  The Lumo Lift is a little postural coach basically.  It also tracks activity and works with a free app to help one be more aware of their posture most of the day.  This device is small and lightweight.  It is an easy wearable solution, and not too flashy in the office.  It is a bit more expensive being just shy of $100, but could be well worth the while in regards to aiding in one’s posture and wellbeing.  The Lumo is worn near the clavicle (collarbone), and the device vibrates every time one slouches.  The sensors on the device can track one’s posture throughout the day, and even activity levels.  Being this device is a bit pricey, I am thinking this could be a device best used for the parents, and make the children the other more noticeable brace.  Just a thought!

Well, I hope this has been helpful to all of you.  As I find more interesting ways, ideas, and devices to help aid in better health and overall well-being, I will be sure to share them with you all.  If any of you have any questions about these two products, feel free to email me at,  Here is to a happier and healthy August and rest of the summer, Cheers

Longer Telomeres = Healthier & Longer Life!

Guest Blog:

We are delighted to introduce the Performance Health Center community to CellRegenX, a unique specially formulated nutraceutical developed by two local area physician researchers, to maximize cellular longevity, overall well-being, and athletic performance.

The scientific thesis behind CellRegenX is that as cells age, metabolic byproducts accumulate within the cell, which results in a gradual acidification of the intracellular pH (pHi). Older cells have a more acidic pH than younger, healthier cells. Most cellular functions are highly dependent on intracellular pH.  This pHi should not be confused with extracellular pH (the acidic or alkaline environment outside of the cell).

After testing numerous natural elements and compounds, we arrived upon a unique combination of natural ingredients, that alkalinizes the pHi just enough to mimic the pHi of younger, healthier cells.

These two components are lithium orotate and glycerrhizic acid. Together, in specific dosage, they are synergistic, producing results not seen with either ingredient alone.

The lithium concentration in CellRegenX is approximately 0.1% of the FDA approved dose of lithium carbonate used to treat mental diseases such as bipolar disorder. Li is found in low concentrations in drinking water, and in one epidemiological study, low levels of lithium in Japan’s drinking water were found to correlate with increased longevity. Glycerrhizic acid, is derived from licorice root, and has  been used medicinally for hundreds of years in many cultures.

To test our hypothesis, we conducted numerous scientific studies to determine just how CellRegenX would affect the commonly accepted biochemical markers of aging.

Remarkably, CellRegenX treated individuals showed a dramatic reduction in inflammation markers (which typically increase with age and degenerative diseases), an increase in mitochondrial activity (the engines of cellular energy), an increase in Collagen Type 3 (important for healthy looking skin) and elongation of telomeres (which normally shorten with aging).

Next we tested CellRegenX in a species of worms, C. Elegans which has a short lifespan rendering it a good model for longevity products. Those worms receiving CellRegenX had on average a 40% lengthening of their lifespan.

We are now into month 9 in our animal (mice) studies, and expect it will be another  2 plus years before this animal data is available, since a mouse’s life span is between two and three years.

CellRegenX has been clinically used now by humans for well over a year.

We have seen fairly consistent reports of increased energy and exercise performance, decreased need for sleep, decrease in appetite, increase in sexual  desire, increased ability to focus, improved dream state, improved bowel function, and overall favorable mood.

We do not recommend CellRegenX be taken by children under the age of 18, adults with underlying physical or mental illness, those with known allergies to its ingredients, or pregnant or nursing mothers. It is also recommended that one consult their physician or health care provider before consuming nutraceutical products in general.

Please the CellRegenX website for more information:


Cracking the Weather Code

OK so I just got caught in a driving downpour, yet the forecast said there was only 25% chance of rain through midday, how does that always happen?… and what does a 25% chance of rain really mean?

The “Chance of Rain” It’s one of the most misunderstood terms in all of weather.  We hear and see the probability of rain usually written as a % chance of precipitation either hourly or for the whole day.  Few people understand exactly what it means.

Whenever people hear there is 25% chance of rain some people think that’s means 25% of the area will see rain. Some people think it means it will rain 25% of the time. Some people just think it’s the odds of seeing rain for the entire day. The 3rd option is closest to the truth, but it’s not the whole story.

What it is supposed to mean:

You have to start with the real terminology which is Probability of Precipitation or POPS for short. In the purest meaning of the term “chance of rain” used by most forecasters and The National Weather Service.  It is a mathematical calculation. It’s an equation using the forecasted coverage of the rain multiplied by the confidence in the forecast.


A Meteorologist in Boston might say that there is a 50% chance of rain. That forecaster has 100% confidence that 50% of that area will see measurable rain of 0.01” or more. 50% (Coverage) x 100% (Confidence) = 50%

What if they think that 50% of that area will have rain, but they are only 50% confident in that forecast?  50% (Coverage) x 50% (Confidence) = 25% You can see here even though they think the same area will be covered they are not as confident in their forecast.

There are times when a meteorologist is 100% confident in their forecast, that 25% of the coverage area is expected to see rain. So even in this case the chance of rain is 25%. So only when they are 100% confident in their forecast does the rain chance equal the coverage area of rain.

Increasing the odds & how Meteorologists use POPS:

Meteorologists often say there is a 25% chance of rain and that means for any given point on the map. So, if you stay in one spot all day your chance of rain remains 25%. The problem is people rarely stay in one spot on the map all day. So, if you travel from home to work, school, the gym, the park, the grocery store or anywhere else you will be increased your chance of seeing rain. It’s like buying more raffle tickets each one you buy increases your chances of winning.

Chance doesn’t equal intensity or amounts:

Can you have flooding if you only have a 25% chance of rain? Yes! The chance of rain is just that, the chance of seeing measurable rainfall which is 0.01” or more. There is nothing calculated into the chance of rain for how fast it falls or for how long. So, yes if you are the 25% that get rain it most certainly could be a flash flood, especially in summer. Then again, the chance of rain can be 100% and it could just be a few hours of drizzle everywhere. Just because it’s raining where you are, doesn’t mean that chance of rain should be 100%.

So how do Meteorologists use it on TV?

For the most part, they use the chance of rain as the odds of seeing rain during the forecasted times periods throughout the day at any given point on the map. For the most part, they use the chance of rain as their confidence in the possibility of rain. It is a safe bet to just use it as a scale. The higher the number, the better the chance is you will see rain on that day.

So, the next time someone says… “I can’t believe it is raining… the weather man said there was only a 25% chance of rain today!”- you can explain to them exactly what that means. : )

Whatever the chance of rain is today or tomorrow please do get out and enjoy the summer weather.  If you have any questions about this blog or your health in general please feel free to contact me at:

What Does Kinesio® Tape Do Again…?

We have been using Kinesio-Tape at Performance Health Center for years help treat musculoskeletal conditions, and have had great success in doing so.  In fact, I am wearing some right now as I type this month’s article.  I was doing a trail run the other day, mostly likely from the uneven terrain, and strained my calf.

However, no matter how many patients I tape, or how many different conditions I tape for, and how well I explain what the tape does, I am always being asked the same question, “What does that tape do again?”

Kinesio-Tape was developed over 45 years ago by a Japanese chiropractor who was looking for a way to keep his hands on his patients after they left his office. In 1988, Kinesio-Tape was accepted and used by Japanese Olympic and professional athletes.  Following that, the tape started spreading across the world.  It was really the colorful tape patterns being displayed on the Olympic beach volleyball players at the 2008 Summer Olympics that really increased the popularity of the Kinesio-Tape.

Kinesio-Tape is a stretchy cotton elastic strip.  The tape is thin, mimicking the skin’s pliability and thickness.  There is an acrylic adhesive on the under side of the tape to help it adhere to the skin.  The tape therefore does not restrict or constrict one’s movement, and prevents the tape from slipping.  The tape provides dynamic support, helps protect muscles and joints, and allows for safe and functional range of motion of the taped muscles and joints.  The Kinesio-Tape supports the part of the body being taped, helps to provide pain relief, and control the parts affected by muscle inhibition.  The tape can provide tactile feedback through the skin to help with proprioception as well.
When treating a large variety of musculoskeletal injuries and conditions that are inflammatory, the characteristics of Kinesio-Tape are very important.  Because of its adhesive abilities, this increases the tape’s therapeutic value.  The tape can be left on for several days, and is able to provide therapeutic benefits throughout the day.  This can help to increase the ability for a traumatized area to heal by helping to decrease inflammation.  To do this the tape provides a “passive” lift to the skin due to the elastic properties of the tape and how it is applied.  Creating a “lift” to the skin and moving it away from the inflamed tissue allows the lymphatic and venous systems to drain more efficiently, helping swollen or bruised tissues to heal quicker.  This is also thought to be helpful to remove excess build up of lactic acid post exercise to help decrease the onset of delayed onset muscle soreness (DOMS).  The tape can also be worn during exercise, and can hold up through showering/bathing, and swimming.

I hope this simple but more detailed explanation helps everyone understand will a little more ease what Kinesio-Tape’s actual therapeutic value is.  We are not just putting it on our patients and athletes because it “looks cool”.  We tape of all kinds of injuries and conditions. We also carry all four colors of the Kinesio Gold Standard Tape (which is the tape I prefer and recommended properly by the Kinesio-Taping Association) in our office (blue, pink, black, beige).  We have over many self-application videos on the Self-Care section of our Website-   As always, we are here to offer our insight and recommendations, and to tape you professionally as needed.



Did you know?

Every day, we are confronted with a myriad of food choices. I am sure you know oily fries, cheesy pizzas, and greasy burgers are definitely not at the top range of nutritious foods. On the other hand, fruits, whole grains, and vegetables bring heaps of life preserving, health-giving nutrients to our bodies.

The origin of the word “vegetable” comes from the Latin “vegetare”, meaning “to enliven or animate”.  It is certainly appropriate, as there is growing evidence that the nutrients contained in vegetables can help prevent, and even treat, many diseases. Scientific tests have shown encouraging results for treatment and prevention of chronic degenerative diseases such as arthritis, diabetes, cancer, and heart disease. Vegetables provide the broadest range of nutrients, including carotenes, fiber and phytochemicals of all food types. Besides, they are also a rich source of vitamins, minerals, carbohydrates, and even protein (soy). Vegetables have minimal fat and even when they do, it is usually in the form of essential fatty acids.

Fruits, in general, are an excellent source of many important antioxidant nutrients and phytochemicals, i.e. Vitamin C, carotenes, polyphenols, and flavanoids. Fruits also contain natural fiber, which helps clear toxins from our bodies. However, fruits do contain a fair amount of fruit sugars (i.e. fructose). For the same weight, fructose is also 1.5 times sweeter than sucrose (white sugar). Our bodies handle fructose differently from sucrose. For our bodies to use fructose (fruit sugar), it has to be changed to glucose by the liver. As a result, blood sugar (glucose) levels do not rise as rapidly after fructose consumption compared to other simple sugars. Consuming sucrose (white sugar) results in an immediate rise in blood sugar levels. Most diabetics cannot tolerate sucrose, but most can handle moderate amounts of fruit (and fructose) while their bodies can still control the blood sugar levels. In fact, fruits have a lower glycemic index than white bread and other refined carbohydrates.

(c) 2012 Altadonna Communications, Inc

Did you know?

When we think about how to be happier we typically look for things to achieve or add to our lives. However, sometimes the key to happiness is actually giving up certain perspectives and behaviors. Here are a few things you can give up in order to become a happier person:

  • Give up the habit of blaming. Blame is a scapegoat for taking responsibility of your own outcome. It is a lot easier to point the finger at someone or something else instead of looking within. Blame is not constructive. It does not help you or the other person. Nobody wins in the blame game. The amount of energy and stress it takes to blame just keeps you from moving forward and finding a solution.
  • Give up your need to impress. When you accept who you are, and you embrace your quirks, flaws, strengths and vulnerabilities, you’ll get a lot more comfortable in your own skin. When you’re confident, you stop caring so much about what everyone thinks of you. You stop worrying if someone will like you or not, because deep down you know that the people who falsely judge you don’t matter in your life.
  • Give up being a victim. The perspective that you are just the result of all external variables deflects responsibility for taking control over your own life. It is unfortunate that sometimes bad things happen to the best of people. Life can be unfair, unkind and unjust. However, being stuck in a victim mentality does not nurture your ability to move forward and onward.
  • Give up feeling entitled. Nobody owes you anything. Nobody. When you approach life with the perspective that you are owed things, it’s likely that you will find yourself disappointed time and time again. When you are grateful for what you have, and see positive things as bonuses versus owed expectations, then you’ll be surprisingly pleased.
  • Give up pretending. In a society where we are rewarded for perfection, we constantly pretend to be perfect. We try to show the world that we are flawless human beings in hopes that we will be liked and accepted.  But when we embrace who we are and decide to be authentic instead of perfect, we open ourselves up to have true connection with others. There is no need to put on a show. There is no need to pretend to be something or someone you are not. You are perfect the way you are.

(c) 2012 Altadonna Communications, Inc