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Red Meat Associated With Increased Risk of Diabetes

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This article from Scientific American reports that people who eat red meat have much higher probability of developing diabetes. There is some indication that red meat may actually have a causative factor, perhaps due to an overload of iron in the diet, or animal source fats. However, the most significant factor is that generally, people who eat more red meat, also eat more dairy, eggs, starchy, and processed foods, and are less likely to be physically active. Essentially, higher consumption of red meat is associated with a lifestyle that promotes excessive eating and weight gain. Excessive body weight is the leading indicator of age related diseases such as diabetes, heart disease, arthritis, and some cancers.   Generally, people who actively choose to avoid red meat are more attentive and discerning toward their overall nutrition and lifestyle, and make healthier choices. As I have promoted in other posts to this blog, progress toward a diet that is less dependent on m...
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Beat Gluttony with Gullibility

Beat Gluttony with Gullibility Eating-behavior expert Brian Wansink ​ offers tips on fooling yourself into eating less. Katherine Harmon reports Our eyes are bigger than our stomachs. And visual perception plays a big fat role in eating—often without our realizing it. So says Brian Wansink , a professor of consumer behavior and nutritional science at Cornell. His research has shown that people eat more when their food is served on larger dishes. Because lots of folks use an empty plate—rather than a full stomach—as a cue to put down their fork. Wansink reviewed his findings last week at the American Psychological Association meeting in Washington. In one experiment, he had unsuspecting subjects eat soup from bowls that continually refilled from the bottom. And volunteers who unknowingly ate from these bowls consumed on average 73 percent more soup than those who had had a finite supply. But both groups thought they had eaten about the same amount. Wansink’s advice i...
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Straw Bale Gardening for Low Back Pain

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In this post, I’ll discuss two things I enjoy very much: helping you become and stay healthier through chiropractic, and gardening. More specifically, let me introduce you to STRAW BALE GARDENING. The idea is that you plant our tomatoes or zucchini, petunias if you like, or pretty well anything you would plant in the ground, directly into a straw bale. The benefits are: you can grow a garden over any type of soil, including the sandy conditions in Wasaga Beach, or even over a drive way if you so choose; there are few if any weeds growing in the straw to disturb your prize veggies (Caution! Use straw bales, not hay, as hay bales contain seeds); the straw retains moisture which lessens watering somewhat; it eliminates the problem of root nematodes and other soil born pathogens that can carry over in the soil and prevent tomatoes from thriving; and… here is the part that relates to chiropractic and your health … the straw bales raise your garden and requires less bending a stooping!...
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Olive Oil, Fresh Vegetables, and Wine.

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Olive Oil, Fresh Vegetables, and Wine are part of the Mediterranean Diet. People who have scanned my blog will appreciate that I promote doing the basic things well, and most of the other problems we have tend to diminish. I do promote a diet with more fruit, vegetable, whole grains, and less meat, dairy, and egg. Alcohol, if at all, in moderation.   How much more fruit, veggies and grains? More than you are eating now. How much less meat, dairy, and egg? Less than you are eating now. No drastic changes.. just whatever you are doing…keep tweaking and you’ll get it right. Here is a well written article that gives some more information how the simple things are often the best. Dr. Wayne Coghlan. Get ’em to the Greek (diet) LESLIE BECK , Globe and Mail, Mar. 22, 2011 It’s arguably the healthiest diet in the world. The Mediterranean diet – which emphasizes fruit and vegetables, grains, nuts and olive oil – is recognized as the gold standard for promoting good health. The die...
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Get ’em to the Greek (diet) LESLIE BECK Globe and Mail, Mar. 22, 2011 It’s arguably the healthiest diet in the world. The Mediterranean diet – which emphasizes fruit and vegetables, grains, nuts and olive oil – is recognized as the gold standard for promoting good health. The diet helps guard against heart disease, certain cancers, obesity, diabetes, asthma, Parkinson’s disease and Alzheimer’s. And it’s been shown to increase life expectancy. Now, after reviewing 50 studies conducted on more than 500,000 people, researchers say the diet substantially lowers the risk of metabolic syndrome and is highly protective against all the risk factors that cause the disorder. According to the International Diabetes Federation, a person has metabolic syndrome if he or she has a large waist circumference plus two or more of the following: high blood triglycerides (blood fat), high blood pressure, elevated fasting blood sugar (glucose) and low HDL (good) cholesterol. Metabolic syndrome doubles the risk of heart attack and increases the likelihood of developing Type 2 diabetes fivefold. Abdominal obesity is one of the main causes of all the symptoms of metabolic syndrome. Fat inside the abdomen produces hormones and inflammatory chemicals that disrupt the body’s ability to metabolize glucose and fat properly; it also releases inflammatory chemicals into the bloodstream. The study, published this month in the Journal of the American College of Cardiology, revealed that those following a Mediterranean-style diet were significantly less likely to develop metabolic syndrome. What’s more, they had smaller waist circumferences, higher HDL cholesterol levels, lower blood triglycerides, lower blood pressure and better blood-sugar metabolism than folks who didn’t follow this eating pattern. Scientists speculate the Mediterranean diet’s health benefits are due to its strong antioxidant and anti-inflammatory effects. The Mediterranean diet reflects the dietary habits of Crete, Greece and southern Italy in about 1960, when rates of chronic diseases in these regions were among the lowest in the world and life expectancy was the highest. Low in saturated fat, high in monounsaturated fat, high in fibre and packed with protective phytochemicals, it’s primarily plant-based, with fruits, vegetables, whole grains, legumes and nuts eaten daily. Milk, cheese and yogurt are also part of the daily diet. Red meat is eaten only a few times a month, while poultry and fish are consumed at least twice a week. The diet also allows up to seven eggs a week, including those used in cooking and baking. The principal fat is olive oil; butter and margarine are seldom used. Herbs and spices rather than salt are used to flavour foods. While the North American diet has moved toward more meat and less fruit and vegetables over the past half-century, the Mediterranean diet is minimally processed and incorporates seasonal and locally grown foods when possible. Use the following strategies to adopt a Mediterranean-style diet: Have fruit and vegetables daily. These foods deliver fibre, vitamins, minerals, antioxidants and phytochemicals and should be eaten at most meals. Include whole fresh fruit at breakfast and at snacks and serve fruit salad or berries for dessert. Make sure lunch includes at least one vegetable serving such as a spinach salad, grated raw carrot or red pepper sticks. Aim to cover half your plate at dinner with vegetables. Switch to whole grain. Minimally processed grains such as barley, bulgur, couscous, farro, millet and oats are a central part of the Mediterranean diet. Choose 100 per cent whole grain breads and cereals. Eat brown rice and whole grain pasta more often than white. Choose low-fat dairy. These foods supply protein, calcium and B vitamins. Buy yogurt with 1 per cent milk fat or less. Eat cheese in small portions; look for part skim versions (less than 20 per cent milk fat). Eat fish twice weekly. To get heart-healthy omega-3 fatty acids, eat oily fish twice a week. Good choices include salmon, sardines, herring and trout. Enjoy (unbreaded) fish baked, grilled or steamed. Scale back red meat. No more than three times a month (maximum of 12 to 16 ounces a month). Instead of having a large steak, have smaller portions of meat in a stir-fry, stew or pasta dish. As a main course, limit your portion to three ounces – this fills only one-quarter of your dinner plate. Add vegetarian meals. To increase your intake of vegetarian protein, eat a legume-based meal at least twice a week. Try a lentil soup, vegetarian chili or black bean tacos. Choose healthy fats. Fats should be unsaturated. Use olive oil in cooking and baking. (Extra virgin olive oil is not suitable for high-heat frying.) Include a small handful of nuts or seeds in your daily diet. Instead of butter or margarine, add sliced avocado to sandwiches. Drink in moderation. A moderate amount of wine may be consumed with meals. This means no more than five ounces a day for women and 10 ounces for men. Wine is optional; alcohol, even in moderation, is not healthy for everyone.

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Snow Shovelling Safety

How not to break your back shovelling snow February 1, 2011 Brandie Weikle What could be more natural than a Canadian shovelling snow? A Canadian with a back, arm or wrist injury, apparently. The Ontario Chiropractic Association (OCA) conducted a survey of members and found that the most common cause of winter injury treated by chiropractors is careless snow shovelling. “The number one reason is that people don’t realize how heavy the snow is,” explains Natalia Lishchyna, an Oakville chiropractor and vice president of the OCA. “A shovel full of snow is probably five to seven pounds, so it’s probably several hundred pounds per driveway. They go out there and try to do it all at once, and that’s when you get strains and sprains, or worse, a disc injury.” When a bunch of people who d...
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Snow Shovelling Safety

How not to break your back shovelling snow February 1, 2011 Brandie Weikle What could be more natural than a Canadian shovelling snow? A Canadian with a back, arm or wrist injury, apparently. The Ontario Chiropractic Association (OCA) conducted a survey of members and found that the most common cause of winter injury treated by chiropractors is careless snow shovelling. “The number one reason is that people don’t realize how heavy the snow is,” explains Natalia Lishchyna, an Oakville chiropractor and vice president of the OCA. “A shovel full of snow is probably five to seven pounds, so it’s probably several hundred pounds per driveway. They go out there and try to do it all at once, and that’s when you get strains and sprains, or worse, a disc injury.” When a bunch of people who d...
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