Doctorate of Chiropractic degree (D.C.) in 1977 from the Canadian Memorial Chiropractic College in Toronto.
Definition of chiropractic
Anatomy
First Visit
Chiropractic Treatment
Chiropractic Treatment & Management of Headaches
Conditions Treated At Dr. Fuller's Clinic
Motor Vehicle Accidents (MVAs)
Weight Training Injuries & Management
Nutrition Corner
Orthotics
Origins
Research & Other Updates
When To Consult A Chiropractor
Laser Therapy & Phototherapy
 
See Also in section 'FAQs'
 
Coenyme Q-10
Also known as ubiquinone, this is a powerful anti-oxidant that plays an important role in the creation of energy in the body’s cells
Recent medical research ….. Mizuno et al in Nutrition April 2008, 24(4):293 concluded that test subjects on stationary bikes who took 300mg of CoQ10 experienced less fatigue and had faster recovery than those taking 100mg.
The researchers also reported that those taking 100mg had no better performance than those with placebo.
 
What about glucosamine sulfate for the musculoskeletal system?
This is a naturally occurring amino acid sugar  (that means part of a protein) composed of a sugar molecule (glucose) plus an amino group and a sulfur group. It is naturally made in our bodies from glucose and is the starting point for important macromolecules which make up many body tissues including proteoglycans which are the basic substance of cartilage in the joints. Glucosamine sulfate plays an important role in the formation of nails, tendons, skin, eyes, synovial fluid, bone, ligaments, and heart valves. It is also involved in the synthesis of mucous membranes in the digestive, urinary, respiratory and other tracts. The main function of it is to stimulate the manufacture of cartilage components around joints helping to normalize cartilage production while inhibiting the degradation and helping to restore articular (joint) function. This results in cushioning and elastic effects in the joint fluids. Glucosamine sulfate has no known adverse effects and rebuilds cartilage as well as reducing pain often within the first few weeks, although one is advised to expect changes over 2-3 months and more.
This was confirmed in research by Braham et al in British Journal of Sports Medicine 2003:37;45 which over 12 weeks studied 50 patients with knee osteoarthritis. Of those taking glucosamine sulfate, 88% reported some degree of improvement versus 17% of those on placebo who reported some change. Glucosamine sulfate is well absorbed after taking it and diffuses into bones and articular cartilage especially (Setnikar in Pharmacokinetics of Glucosamine in Man 1993).
Research? There have been hundreds of studies on glucosamine sulfate that consistently prove its safety and effectiveness eg. Noack in Osteoarthritis Cartilage 1995;2:51 and Muller in same journal in 1994;2:61
While this website is not intended to replace individual professional advice for your issues (For Example) :
Diabetics should ask their medical physician first), a general recommendation is to take 500 mg x 3 times per day (one could take 1,500 mg once daily and derive similar benefits according to Lancet January 2001).
In the diet one should reduce or eliminate intake of red meat, alcohol, sugar, caffeine.
Light exercise that does not aggravate is also recommended.
What about chondroitin sulfate added to glucosamine sulfate?
Research indicates no added benefit (Natural Health Link 2001 and  Setnikar in Arzneim Forsch 1993;43(10) and Baici in Rheumatol. Int. 1992;12 and Conte in Arzneim Forsch 1995;45:918. It is poorly absorbed by the body, at a rate of less than 13%. Glucosamine sulfate has a much smaller molecular size, thereby absorbed readily (90-98% rate) and penetrates joint cartilage and delivered to the chondrocyte and stimulates glycosaminoglycans synthesis.
What about natural seasonal allergy relief?
Many of us know the symptoms of spring and fall environmental allergies, such as sneezing, wheezing, sore eyes, itchy, postnasal drip, sinus headaches, fatigue, etc. Many of us turn to drug store antihistamine drugs for relief. An article in eth Canadian Medical Association Journal, July 1, 2997;157(1) concluded that certain anti-histamines can cause death due to serious cardiac arrythmias (heart beat irregularities), as well as weight gain, strokes, and ulcers.
Natural help …. Research has shown that eliminating sugar from the diet is important. Unless you are allergic to the following (if you do not know, read my section ‘Weight Training’  to find testing methods),  eat more garlic, onions, horseradish, citrus fruits, carrots, green vegetables, cayenne or other tolerated hot peppers. Most common food allergies to possibly avoid are dairy products, wheat, yeast, corn, chocolate, eggs, tomatoes, peanuts, apple, celery, peach, melons.
Use of HEPA filters, humidifiers in winter, dehumidifiers in summer, keeping windows closed in  the home and car, water filters that remove chlorine and other chemicals from tap water, ionizers and other air cleaners (eg, Oreck), wear sunglasses to keep pollen from getting into eyes. If you must cut grass or do other aggravating chores outdoors, wear a mask. Change clothes, shower and shampoo before bed.
Remove carpets and rugs if possible, preferring hard floors such as hardwood, granite, marble, ceramic.
Remove stuffed animals, wash bed frames frequently, wash bedding at 55 degrees C or higher, vacuum and dust frequently, wash bathroom tiles & grout frequently, check stored foods for spoilage and mold growth, rake leaves in garden, finish a basement or paint unfinished basement with mold-inhibiting paint, remove dried flowers, check humidifiers, dehumidifiers for mold, put filters on furnace and change every 3 months (or if electronic air cleaner, wash every 3 months), vent clothes dryer to the outside.
Nasal douching with warm saline solution (1/4 teaspoon salt to one cup warm water), and homeopathic nasal sprays are helpful hints.
Nutritional supplementation for allergy symptoms …in addition to the foregoing, the following are also known to be safe, effective alternatives :
» Vitamin C in high doses
» omega-3 fatty acids from fish oils and omega-6 from evening primrose oil
»
(Schacter in the journal, Chest, of the American College of Chest Physicians concluded in January 2006 that taking fish oil supplements helps people with exercise-induced asthma and reduced airway inflammation leading to reduced use of inhalers and puffers)
»
omega-3s are found in walnuts, walnut oil, flaxseed and flax oil, vegetable oils like carrots and soybean oil (as well in supplement form of course)
» Vitamin A helps all mucous membranes
»
bioflavonoids, especially quercitin (which stabilizes mast cell and basophil membranes which in turn decreases neutrophil liposomal enzyme secretion, preventing lipid peroxidation and leukotriene, histamine and prostaglandin release. It also prevents histamine release (250-500mg at least 3 times daily when acute), and grape seed extract,
»
foods containing quercitin….. apple, asparagus, bell peppers, brussel sprouts, dill, elder flowers, eucalyptus, euphorbia, fenugreek, hydrangea, kale, passion flower, pear, onion, squill, tarragon, tea, witch hazel.; also available in supplement form; quercitin’s effects are on enzyme systems of the body as well as inhibiting platelet aggregation, reducing formation of leukotrienes, and more
»
pycnogenol
» bromelain helps quercetin to be absorbed better
» rutin, hesperidin, diosmin, naringen and catechin are other helpful bioflavonoids
»
pantothenic acid (vitamin B6) helps the body to make adrenal hormones which deflect stress and allergic reactions.
»
Vitamin E (preferably the mixed tocopherol form, 400-2,500 I.U. as directed by medically knowledgeable professional)) reduces the allergy antibody family called IgE and has been shown to reduce allergy and asthma symptoms (reported in The Lancet, Nov.4, 2000).
» Stinging nettle supplement (500mg x 2/day)
» curcumin, an extract of tumeric is an effective anti-inflammatory
» HERBS…licorice root, lobelia, eyebright, cayenne, horehound, fenugreek (pill or tea), mullein.
»
And more…… astragalus, bovine colostrums, Echinacea, medicinal mushrooms (shitake, reishi, maitaki), oil of oregano, probiotics (eg. lactobacillus acidophilus, bifidobacteria), bet-sitosterol.
»
And other complementary approaches…. Chiropractic adjustments especially of the neck, homeopathy, acupuncture.
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One excellent natural product to help breathing problems due to allergies is Respiractin which contains rosemary, witch hazel, fenugreek, ginseng, damiana, marshmallow, sage, juniper berries, chamomile flowers, cloves, spearmint, cinnamon, thyme. Chiropractic treatment of the upper/middle back and chest helps relax spasm of bronchial and chest/rib muscles and to encourage mucous to be expectorated.
Scientific References
Boccafogli et al in Annals of Allergy, 1994;73:301
De Martino in Allergy 1998;43:206
deBlay in Allergy proceedings 1991;12:313
Mittman in Planta 1990;56(1)
Rona in Encyclopaedia of Natural Healing 1998 & 2002
Schacter in Chest, January 2006 (official journal of the American College of Chest Physicians).
What about ‘oil of oregano’?
Origanum vulgare or oil of oregano is well known in Greece and Crete for ability to slow down food spoilage by anti-bacterial, anti-viral properties. It is sold in all health food stores and is very effective in helping recovery of colds, flu, many viral, bacterial and fungal conditions inside the body as well as on the skin (eg. athlete’s foot, and for which tea tree oil is also good). The oregano oil drops are placed under the tongue, then swallowed shortly thereafter. The bottle’s vapours can be inhaled and a few drops with tea tree oil can be rubbed on the chest.
For children try 1 drop at first and if they do not like the taste, mix with olive oil, peppermint oil or honey.
Sweet enough?
Read all packaging before you buy!
You may be surprised to find high fructose corn syrup in many breads, yogurt (flavoured yogurt may have twice as much calories as plain), ice cream, cereals, crackers, ketchup, Miracle Whip, and much more. It is estimated that the average American consumes 20 teaspoons of added sugars daily, the average Canadian consumes equivalent of 35 teaspoons of simple sugar daily or 150 pounds annually. Half or more comes from pickles, pasta sauces, cheese spreads, crackers, boxed cereals, peanut butter, ketchup.
None of these are essential to human health, and children get used to the taste very early in life and many  become quite adamant about having more. Additionally, the same people become less likely to like fresh fruits and other things that they should eat.
Sugar suppresses your immune system causing extremes in blood sugar levels, high in circulating levels of insulin and greater deposition of fat in the body. Insulin promotes cell growth and research suggests it promotes breast cancer (Costantini in Prevention of Breast Cancer 1998).
Replace all refined carbohydrates (sugar, honey, white flour, fruit juice) with whole foods, high fibre fruits, vegetables, beans, nuts, seeds, kelp, dulse, nori, lombu to lower insulin levels.
What about vitamin D and its health benefits?
Small amounts of unprotected sun exposure is being hailed as beneficial for bones and muscles because of vitamin D derived from the sun’s rays.
Holick in the New England Journal of Medicine 1992;326:1178 at the Boston University Medical Centre’s vitamin D research lab studied 150 children and adults with unexplained bone and muscle pain and many were found to have extremely low levels of vitamin D. Dr. M. Holick, M.D. believes that most people need 1,000 IU vitamin per day. The Canadian government is currently revising its long time recommendation which has been 200-600 IU. Plotnikoff in the Mayo Clinic Proceedings 2003;78:1463 reported that there was a much higher incidence of vitamin D deficiency in patients with unexplained bone and muscle pains, worst in women of child bearing age.
More scientific references
- Prabhala in Archives of Internal Medicine 2000;160:1199
- Faraj et al in Spine 2003; 28:177
- Pfeifer et al in Journal of Bone Miner. Res. 2000;15:1113
- McGrath et al in Schizophr. Res. 2004;67:237
- Vieth et al in American Journal Clinical Nutrition 2001;73:288
- Heaney in American Journal Clinical Nutrition 2003;77(1)
- Holick in American Journal Clinical Nutrition 2004;79:362
How to measure vitamin D?  A light skinned person wearing a swimsuit at the summer beach will absorb 20,000 I.U of vitamin D in the time it takes their skin to get lightly pink. That is, in Canada’s summer a fair skin person would get enough vitamin D in 5 minutes. Of course skin type, time of year, geographical latitude, time of day are Variables. It seems that skin cancer is generated from too much skin damage from the sun. Laboratory testing of levels of vitamin D?. …. test for 25-hydroxyvitamin D. Dark-skinned people (may need 10 times more exposure) and the elderly are at greater risk due to their poor ability to synthesize vitamin D when exposed to sun.
 
On June 7, 2007 all major newspapers and TV stations reported on research by the American Journal of Clinical Nutrition 2007  which advised that white-skinned people should take supplements containing 1,000 I.U. daily of vitamin D during autumn and winter. Those with dark- skin who do not go out much or wear full clothing for cultural reasons, should take the same year round. The study examined 1,200 post-menopausal women for 4 years in rural Nebraska and concluded that a calcium plus vitamin D group showed a 77% relative cancer-risk reduction. Currently, Health Canada only recommends 200-600 I.U. daily but is reviewing its recommendations now. Joan Lappe of the Creighton University in Omaha, Nebraska stated that “there is overwhelming evidence to support the need for higher vitamin D intakes in populations throughout the world.” It is the first large-scale randomized, placebo-controlled experiment, the gold standard for testing drug efficacy, to prove cancer-prevention effects from vitamin D. The study examined almost every type of cancer and determined that the vitamin D supplementation of 1,000 I.U. daily was responsible for reduced cancer rates.
 
Vitamin D deficiency may also contribute to depression, particularly seasonal-affective disorder. Gloth et al in Journal of Nutritional Health Aging 1999;3:5-7 concluded that a single high dose of vitamin D was more effective in helping depression than a month of sun exposure. Plotnikoff in Mayo Clinic Proceedings 2003;78:1463 found that 93% of 150 residents of Minneapolis presenting with persistent nonspecific musculoskeletal pains were marginally or severely deficient in 25-hydroxyvitamin D4.
 
Al Faraj et al in Spine 2003;28:177-179 reported on 299 Saudi Arabians with chronic low back pain Associated with abnormally low serum levels of hydroxyvitamin D and also reported pain improvements with only using vitamin D for 3 months.
Sources of vitamin D……. cod liver oil (1 tablespoon = 1,360 IU, salmon (3 ounces = 425 IU, herring (3 ounces = 765 IU, sardines )3 ounces= 255 IU; “fortified milk” has been found frequently to have less than 80% of the amount of vitamin D claimed on the label (source….. Holick in New England of Medicine 1992;326:1178).How much can be too much? Recent evidence (see reference earlier to Vieth) indicates safety up to at least 4,000 IU daily but such levels should be under the direction of a knowledgeable health professional. One study determined that in order to get toxicity from vitamin D one would have to take 100,000 IU daily for several months which people never do ((Berkow in Merck Manual 1997).
Take home message …. Food is a relatively poor source of vitamin D so we must rely on appropriate amounts of sunlight, and when that is not possible, supplementation. Many multivitamin supplements contain 200-400 IU of vitamin D. Cod liver oil contains vitamins A & D.
Tips on Weight Management and Your Metabolism
It sounds tricky to feel full on less calories. But the need to manage calories is essential for anyone who needs to lose weight.
Some food packs more calories than other of course. Dessert for example has a lot of calories in a small portion, and in order to feel full, you need to eat a larger quantity of that.
x

A half cup of mixed nuts, which even though good for you (and some people should not eat certain nuts at all), has 438 calories, and because of the small quantity would not leave you feeling full.

However, a half cup of cooked green beans has only 19 calories and a half cup of cantaloupe has 28 calories (and some people are allergic to cantaloupe so they should avoid it).
Water adds quantity in some foods without any calories. A half-fruit serving of grapefruit is 90% water with 39 calories, carrots are 88% water and have only 52 calories in one cup. Note however, that carrots convert to glucose in a potentially undesirable manner.
Fibre in foods such as vegetables, fruits, and whole grains give you quantity and make you feel full.
The following descriptions are not intended as replacement for advice form your medical physician who may first need to perform laboratory and other tests to assess the function of various bodily systems of metabolism.
Furthermore, I caution that some people may need to modify or eliminate some of the following suggestions due to blood sugar conditions, food allergies, etc.
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1.  Most VEGETABLES are low in calories and carbohydrates but high in volume or quantity.
FOOD Grams of  Calories / Carbohydrates
½ cup asparagus or cooked cabbage or broccoli or cauliflower 15 3
½ cup diced celery 10 2
1 medium cucumber or dill pickle 5 1
½ cup green beans 15 3
1 cup loose lettuce 10 2
½ cup mushroom 21 4
½ cup radishes 10 2
½ cup spinach or Swiss chard cooked 20 3.5
½ cup tomato 15 3
2 . FRUITS
Generally, fruits, and especially citrus fruits, are higher in calories, and fruit juices are even more concentrated in sugar. Once again, people with blood sugar handling problems (diabetes, hypoglycemia) should consult a medical physician and reduce or eliminate most fruits.
FRUIT Grams of Calories Carbohydrates
½ orange 45 10
¼ cantaloupe 45 10
1 cup strawberries 40 10
½ lemon, no skin 8 3
3. CARBOHYDRATES
While carbohydrates are a measurement of energy as converted in the body from food, most foods in the carbohydrate category are grains or made from grains, such as cereal, rice, bread, pasta. The best grains are whole grains as they are higher in fibre and other nutrients. Whole means that the bran and germ are left on the grain when it is processed, eg. whole wheat bread and pasta, oatmeal, brown rice, whole grain cereal. A typical serving of ½ cup of any of these or a slice of bread contains about 70 calories.
4. PROTEIN
Protein is derived form both plant and animal sources. The best choices are those high in protein and low in fat and calories, eg. legumes, beans, peas, lentils, fish, skinned white meat poultry, fat-free dairy products, and egg whites (see other sections of this website concerning those people who may have known or unknown allergies to any of these as the allergy effects may outweigh benefits of the food itself.
FOOD Grams of Calories
1.5 oz processed turkey breast 47
5 oz shrimp 125
3 oz fresh or canned salmon 130
3 oz lean ground beef 218
3 oz rib eye or T-bone steak 188
3 oz turkey breast 133
3 oz chicken (baked, broiled or BBQ) 150
½ cup legumes 110
3 oz fish 110
1 cup skim milk 110
WHAT IS ANABOLISM or ANABOLIC EFFECT?
This refers to building up your body to be bigger and stronger.
WHAT INGREDIENTS HELP THE ANABOLIC EFFECT?
Vitamin C, zinc, magnesium, vitamin B6, boron, 5-methylMethoxyIsoflavone, Velvet extract help naturally to increase serum (in the blood) testosterone and reduce serum cortisol. Arginine and melatonin naturally increase serum levels of growth hormone and IGF-1(Source–Meeking et al in European Journal of Endocrinology 1999;141(1):22-26).

Lipoic acid, banaba extract, chromium, cinnamon, green tea extract, prickly pear extract, and vitamin A increase insulin sensitivity and increase anabolic effects. (Sources – Khan et al in Diabetes Car 2003;(12):3215 and Qin et al in Diabetes Res.Clin.Pract.2003(3):139 and Broadhurst et al in J. Agric. Food Chem.2000;(3):849)..

Other anabolic aids are amino acids such as glutamine, alanine, arginine, phenylalanine, tyrosine, asparagines, taurine, and aspartate.
L-arginine was found to help smokers and people with high cholesterol but not diabetics (source – Thorne et al in Journal American Coll. Cardiol 1998;32(1):110).
Vitamin C as ascorbic acid demonstrated improved leg muscle function in rats having ischemia of skeletal muscles (source – Loizidis in J. Applied Physiol. Jan.1,2007;62(1):321).
WHAT IS CATABOLISM?
This refers to the breaking down of the body’s tissues or microscopic damage of the neuromusculoskeletal system during exercise.
The key is to minimize this damage from exercise by protecting the body at the tissue and cellular levels to decrease risk on injury and increase recovery.
This protection can be accomplished by taking supplements of vitamin C, Co-Enzyme Q10, taurine, melatonin, arginine, histidine, N-AcetylCysteine, glutathione which are anti-oxidants.
During this “breakdown” of cells from exercise, one needs to use fuel from fatty acids and ketones which are produced by the breakdown and oxidation of body fat. This helps to prevent using carbs and muscle protein for fuel.
HOW TO INCREASE BODY FAT BREAKDOWN?

Take supplements of L-carnitine, choline, phosphatidylcholine, inositol, caffeine, guarana extract, green tea extract, ginseng, kola nut extract.

WHAT ABOUT MENTAL FATIGUE DURING EXERCISE?
One can include supplements of L-phenylalanine, L-tyrosie, taurine, and caffeine. (source – Seidl et al in Amino Acids 2000;19(3-4)635).
MINIMIZING MUSCLE FATIGUE DURING EXERCISE
This can be accomplished with supplements of potassium succinate, L-carnitine fumarate, L-arginine, calcium pyruvate, inosine, alanine. Some manufacturers have products containing arginine alpha ketoglutarate and arginine aspartate with results in a significant increase in the body’s production of nitric oxide which improves exercise training capacity and recovery.
WHAT ABOUT ELECTROLYTES, and MINERALS?
Consider the following helpful supplements to increase exercise performance :
calcium phosphate, potassium phosphate, potassium succinate, magnesium phosphate, carnosine, histidine (source – Suzuki et al in Jpn. Journal Physiol. 2002;52(2):199).
DOES FITNESS CORRELATE WITH LIVING LONGER?
A study in the New England Journal of Medicine 2004 Vol.346;793 studied 6,213 men for 6 years and concluded that physical fitness was a stronger predictor of longevity than other factors such as smoking, high blood pressure and heart disease.
Green in the Journal of Applied Physiology 2004(2)749 conclude that “exercise improves endothelium-dependent nitric oxide-mediated vascular function.” Fuchsjager et al in Diabetes Care 2002;25(6):1795 determined that exercise helps diabetic people’s blood vessels and vascular function but that this effect is not maintained when they stop exercising.
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NUTRITION TRICKS
Carry with you refillable bottle of water, possibly with lemon squeezed into it.
Hot drinks such as green or herbal teas.
Snack salad to use between meals for cravings…. Combine pinch of sea salt with 1 cup quinoa into 4 cups boiling water, then reduce to low heat for 15 minutes. Then add chopped cup tomatoes, ½ cup chopped almonds. ½ cup dried apricots, one small red onion into quinoa and water after rinsing under cold water. Place 1 cup spinach in bowl and put salad on top.
 
NUT and SEED BUTTERS? … avoid those made with hydrogenated oils which contain toxic trans fats and note that certain people may have allergies or other valid health reasons to NOT consume certain of the following :
 
1]
Almonds – high in healthy monosaturated fats, protein, vitamin E, flavonoids, magnesium, potassium, copper, vitamin B12 AND lower cholesterol, blood pressure, (2 tbsp contains as much protein as 1 egg)
2]
Cashews – high in monosaturated fats especially oleic acid, as wella s copper,magnesium, phosphorus AND are high in antioxidants and minerals
3]
Peanuts – high in monounsaturated fats, antioxidants (comparable with blackberries), vitamin E, folic acid, protein, niacin AND contain the beneficial flavonoid, resveratrol (source, British Journal of Nutrition, November 2006).
4]
Hempseeds – high in health polyunsaturated fats, essential fatty acids vitamin E, protein AND contain optimal ratio of omega-3 to omega-6 essential fatty acids, high in antioxidants, and include 8 essential amino acids.
5]
Pumpkin seeds – high in zinc, magnesium, manganese, iron, copper, protein, physosterols AND contain anti-inflammatory properties and reduce cholesterol.
ARE NUTS REALLY BENEFICIAL?
A study of 21,000 men over 17 years in the Physician’s Health Study, published in the Nutrition Reviews, April 2001 concluded that consuming nuts can lower risk of heart disease due to high fibre and essential fatty acids.
Nuts and seeds can be eaten alone or with sandwiches, apples, celery sticks to name a few.

BRAIN FOOD?

1]
Complex carbohydrates such as whole grains provide a steady stream of fuel for the brain, as well as zinc, selenium, and folate which help modify mood and metabolize omega-3 fatty acids (but count your carbs).
2]
Omega-3-rich fish and seafood such as sardines, herring, mackerel, trout, and salmon help mood scores and decrease risk of cognitive decline with Alzheimer’s people (source, International Review of Psychiatry April 2006). Supplementation with fish oils can improve memory and reduce depression and anxiety (source, European Journal of Clinical Investigation, 2005).Pregnant mothers who supplemented with eicosapentaenoic and docosahexaenoic acids (EPA & DHEA) the essential oils in fish had babies with improved IQ test results (source, Journal of Paediatrics, 2003). These supplements have shown help for children with attention deficit and hyperactivity.
3]
Berries with anthocyanins (blueberries, black currants) can protect against fee-radical damage, decrease inflammation, and improve communication between nerve cells.
4]
Turmeric gives curry its deep yellow colour and has been shown to be protective of brain cells.Turmeric contains curcumin which is a powerful anti-oxidant and anti-inflammatory phytochemical that prevents mental decline in aging (source, American Journal of Epidemiology 2006).
5]
Green tea protects against mental decline and can enhance learning (source, American Journal Clinical Nutrition, 2006).Quick summary? Breakfast with whole grain cereal and blueberries, lunch with steamed vegetables, sushi, green tea, dinner with fish curry.

FOOD OR EXERCISE FOR THE WAISTLINE? 

Research tells us that BOTH are important factors.
A 2006 study in the International Journal of Obesity determined that there was no change in the fat cells around waists of dieters BUT there was reduction in those who dieted AND did moderate or intense exercise.

WHAT ABOUT ‘ORGANIC’ FOOD?

A 2005 Agriculture Canada report found that Canadian were spending $1 billion annually on organic foods.
Imported organic food from the U.S. into Canada contains USDA logos as guarantees of food grown without synthetic agrochemicals, veterinary drugs, or materials produced from sewage sludge, genetic engineering or hormones.
Canada’s Organic Product Regulation began in December 2006 to be phased in over several years requiring organic products to display a new Canadian “Organic” logo to assure us of at least 95% organic ingredients. A Canadian Food Inspection Agency will be able to discipline fraudulent claims.
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Research into COX (cyclo-oxygenase) enzyme systems has shown that impact on pain treatment is important. As much as 14% of the elderly regularly take NSAIDs (non-steroidal anti-inflammatory drugs for pain.
Despite widespread use of NSAIDs drugs, there have been many thousands of serious adverse effects (up to 20% will have stomach ulcers for example) and have recently been associated with causing serious heart problems.
The COX enzyme converts arachidonic acid to pro-inflammatory prostaglandins of the classic inflammatory pathway involved in pain.
OMEGA-3 FATTY ACIDS as found in fish and fish oil supplements have anti-inflammatory properties without adverse effects. The most active ingredient in essential fatty acids are eicosopentanoic acid (EPA) and decosahexaenoic acid (DHA).
A recent study published in Neurology 2006;65:326-331 by Maroon and Bost followed patients for 75 days with omega-3 fatty acid oil (2,400 mg/day) and with NSAIDs.
Overall results indicated that those taking omega-3 fatty acids had no adverse effects, 59% felt no need to continue NSAIDs, 80% reported satisfaction with pain relief.
While no upper limit for omega-3 fatty acids has been established, up to 5 mg/day is considered safe and helpful.

Better Vision

Macular degeneration, which appears as many people age, is a disease that affects the macula lutea, a small area less than 4mm in diameter in the centre of the eye’s retina that contains vision receptor cells that allow us to distinguish colours and details.
These vision receptor cells require large amounts of oxygen to function. In the presence of light, this strong concentration of oxygen is likely to form very reactive molecules called free radicals which can damage the retina’s cells. This gradual damage affects our vision and we may even see a dark spot in the centre of the vision field. A 2007 study by VanLeewen in the Netherlands on 6,000 patients over age 55 with no macular degeneration were observed. Those who ate foods rich in anti-oxidants, such as vitamin E, vitamin C, beta-carotene, and zinc had 35% less chance of suffering macular degeneration. When the impact of anti-oxidants was analyzed separately, they found that a diet rich in vitamin E and zinc seems particularly promising to prevent developing it.
Since some foods like blueberries, bilberries and green tea which have lots of anti-oxidants also help.
Other studies have proven that foods high in zeaxanthin and lutein such as spinach, broccoli, corn, kale, and peas hold similar promise.
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What about whole foods versus vitamin & mineral tablets and pills?
Live whole foods are obviously preferable since they provide enzymes and phytochemicals such as  carotenoids, indoles, isothiocyanates, isoflavones, phytosterols, and polypeptide hormone precursors that are not in today’s vitamin and minerals products.Whole foods are found in blue green algae, bee pollen, spirulina, chlorella, whole leaf aloe vera juice, nutritional yeast, and green drinks and green food concentrates such as barley green , green kamut., garlic, dessicated liver, wild yam extract, kelp, dulse, seaweeds, wheat germ, tissue concentrates, lecithin granules, milled ground flax seed, whole food concentrates of cruciferous vegetables such as broccoli, cauliflower, brussels sprouts.
What about natural anti-depressants?
While one should always seek appropriate diagnosis from your medical physician since there are many possible contributing causes of depression, and psychological or psychiatric professional care may be required, the following may help you to cope better :
- the amino acids D,L phenylalanine or L-tyrosine are precursors to dopamine and norepinephrine which are    commonly used drugs
- the amino acids L-tryptophane or 5-hydroxytryptophane which are precursors to serotonin and melatonin
- hypericum, an extract of St. John’s wort
- gingko biloba. Kava kava, licorice root, ma huang, Siberian ginseng
- light therapy for seasonal affective disorder, although vitamin D is proving to more effective
   (see my section on vitamin D also).
What is Colostrum?
Colostrum is a special non-milk breast secretion produced by mothers during first 48 hours after birth and contains special anti-bodies, immunoglobulin, and proteins.
Colostrum from cows can provide the following for humans:
- powerfully helpful in increasing the strength of the immune system to all types of infections.
- interleukin in colostrum helps to reduce inflammation such as arthritis
- helps fatigue, including for athletic performance
- reduces severity of allergies
(references – Z. Rona, M.D.;  D. Clark, M.D. who wrote the book, Colostrum: Life’s First Food,”  and B. Jensen, PhD who wrote Colostrum: The White Gold Discovery).
What about salt?
In May 2007 Dr. N. Campbell, a professor of medicine at the University of Calgary conducted a study for Statistics Canada and reported that reducing the average Canadian’s salt intake by 50% would release one million Canadians from hypertension and save the health care system $500 million annually.
The World Health Organization (WHO) claims that high blood pressure is the number one risk factor for death in the world, including Canada.
Salt is estimated to cause 20-30% of all strokes, heart attacks and coronary artery disease.
Today 5 million Canadians have high blood pressure.50% of those over 55 years of age have high blood pressure and studies show that 42% do not know it because of lack of symptoms to warn them, according to a study published May 17, 2007 in the Canadian Journal of Cardiology.
However, much of the salt that we eat is hidden….. about 80% of it comes from processed foods from ketchup to crackers. One particular brand of cheese slices or tinned spaghetti can contain twice the sodium of other brands.
In Canada in 2003 alone there were 20,365,000 visits to a doctor for high blood pressure pills and $1.6 billion spent on blood pressure pills.
Salt is sodium chloride and 50% of salt is sodium which is harmful in excess.
Statistics Canada estimates that the average Canadian consumes about 3,500 mg of salt daily, more than twice that required for optimal health, and they determined from surveys done by Canadian Heart Health between 1986-1992 that reducing dietary sodium by 1,840 mg daily would decrease hypertension by 30%, resulting in 1,078,000 fewer hypertensive people in Canada!... and would save at least $430 million a year in health care costs, plus 23% fewer people would need drugs to control high blood pressure.
Take home tip…..if a product indicates 400 mg of sodium per serving, that’s high in salt.
 
With acknowledgements to Dr. Z. Rona, M.D.
 

How to treat pain?

 
One should always seek to find the cause of pain.Chronic pain is most often due to physical/mental stress, hormonal imbalances, nutritional deficiencies, toxicities, and / or food/chemical/other allergies.
Natural-oriented health care practitioners such as chiropractors, naturopaths, registered massage therapists, acupuncturists, certain medical physicians and dentists to name a few, should be consulted for natural remedies unless there is a dire emergency.
 

Non-toxic alternatives to Tylenol

 
» (herbs, enzymes, oils) …… boswellia, ginger root, bromelain, curcumin (extract from tumeric and cumin), omega-3 oils (EPA & DHA), evening primrose oil, black currant seed oil, borage oil all help reduce inflammation and pain.
» Capsaicin cream – an extract of cayenne pepper relieves pain by depleting the body’s supply of substance P, a chemical that transmits pain signals.
» Traumeel ointment – contains calendula, Echinacea, aconitum, hypericum, chamomile, arnica.
»Chiropractic treatment …. hands-on joint adjustments, myofascial therapies, electrical muscle stimulation,  phototherapy and laser therapy, ultrasound, exercise advice/supervision.
» Registered massage therapy
» Acupuncture
» Naturopathic medicine
 
CALCIUM CONTENT OF SOME COMMON FOODS
 
  Portion mg of calcium
  Milk & Milk Products   1 cup   300
  Cheese (cheddar, edam, gouda)   1.25” cube   245
  Plain yogurt   ¾ cup   295
  Ice cream   ½ cup   80
  Cottage cheese (1% or 2%)   ½ cup   75
  Fish & Alternatives      
  Salmon, with bones-canned   ½ can/105 g   240
  Fortified soy beverage   1 cup   285
  Fortified orange juice   1 cup   300
  Almonds   ¼ cup   95
  Sesame seeds   ½ cup   95
  Beans –cooked (lima, kidney)   1 cup   170
  Breads & Cereals    
  Whole wheat bread   2 Slices   40
  Instant oatmeal cereal, calcium added   32 g   150
  Fruits and Vegetables    
  Broccoli, cooked   ¾ cup   50
  Orange   1 medium   50
  Bok Choy   ½ cup   75
  Figs - Dried   10 Figs   150
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