On a whole, Americans eat a lot more sugar than
It doesn’t help that sugar comes disguised in all sorts of
nutrition labels. Agave Nectar, Barley Malt Syrup, Corn sweetener,
or corn syrup solids, Dehydrated Cane Juice, Dextrin, Dextrose,
Fructose – the
list goes on and on. All of the added sugar found in processed
foods in our daily diets wreak havoc on our bodies – especially
Consistent, excess sugar in our diets leads to
of Advanced Glycation End products (AGEs), which contribute to
conditions and other tissue damage, especially in diabetics. AGEs
and can eventually damage collagen. This then has the potential to
lead to arthritis and bone deterioration.
Excess sugar also contributes to calcium depletion and increased
levels, both of which are detrimental to bone health, and are
leading causes of
Protect your bone health, and do your best to
added sugars. When craving something sweet, try reaching for
fruits or veggies,
which have natural sugar, as well as the necessary amount of fiber
to prevent a
We all know walking is good for us. Between desk jobs, long
commutes, and marathon TV binges, many Americans lead sedentary lifestyles, so
it’s especially important to get up and move around. 20 minutes of walking a
day can lead to a healthier weight, decrease your chance of heart disease or
diabetes, and improve your overall happiness. But did you know that walking can
have a great effect on your spine health?
Walking is considered a low-impact exercise, meaning it puts
less strain on the body, and even helps to decrease pain. Walking has been proven
especially useful for people with lower back pain because it lessens
inflammation and pain without aggravating the structure of the lower back. While
walking is a great form of exercise for nearly everyone, it is important to
discuss any new exercise regimen with your chiropractor, and to never attempt
any form of exercise that is painful.
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When you set up your Chiropractor appointment, you are
committing yourself to long-term healthy practices and a healthier lifestyle.
Not only will your Chiropractor be able to correct subluxations and reduce pain
while you’re in the office, they will give you an exercise and nutrition
program to follow in between visits. To achieve real success and improvement in
your spinal health, it is imperative that you follow through with your
Going to a chiropractor is like going to a personal trainer
or a nutritionist. They can only do so much – you must put the real day-to-day
work in. To see real results, you must follow through, and stick with program
at home. If you do not complete the exercises given to you by your
chiropractor, every visit will be one step forward and one step back in the
road towards improving your spinal health. In order to complete treatment and
obtain optimal spinal health, you must put in daily effort at home.
Many people think Chiropractors can only be used for back or
neck pain. But the truth is, your chiropractor has the skills and experience to
be your general physician. Were you aware that your Chiropractor is an expert
in nutrition? The idea behind chiropractic is that our bodies, when taken care
of, have the ability to heal themselves, without the use of pharmaceuticals or
addictive drugs. Part of proper care includes proper nutrition.
Nutrition plays an important role in the delicate balance of
human health. When we lack proper nutrition, we are more likely to develop a
weakened immune system, setting us up for illness. Illness exposes us to
discomfort, lost work, and in some cases, stress or depression. Stress and
depression have the ability to make us more susceptible to illness or physical
injury. Nutrition is ultimately an important baseline for overall health.
If you ever have any nutrition related questions, or decide
that you need a total diet overhaul, contact your chiropractor. Your
chiropractor can set up a customized nutrition and exercise plan that keeps
your body, your lifestyle, and goals in mind.
Back pain is one of the most
common ailments in America – up to 80% of us suffer from back pain at some
point in our lives. That’s a lot of pain, discomfort, missed work and missed
fun. In fact, missed work due to back pain costs our economy billions of
dollars every year, and we end up spending an extra $50 million trying to treat
it. So what is the most effective, efficient treatment for back pain?
The answer is chiropractic care.
Contrary to popular belief, 9 out of 10 patients suffering form back pain do
not require any kind of surgical procedure, and medications simply mask the
symptoms without treating the underlying cause of pain. Back pain is almost
always a structural, physical problem. Chiropractic treats it that way. We
realign your entire body and help you strengthen muscles that have weakened
over time. Chiropractic treats the underlying, physical misalignment causing
your pain, without the use of drugs or surgery.
Here’s the bottom line: your best
bet in fighting seasonal illnesses like the cold or flu is prevention. The
viruses that cause these sicknesses can knock you out for over a week, making
you miss important events like work or school, and make you feel terrible. But
the truth is – these viruses are always in the air and on the surfaces around
us – but they only make us sick is when our immune system isn’t functioning at
its peak. So what factors weaken our immune system, and how can we prevent
Poor nutrition, a lack of
essential vitamins and minerals, a sedentary lifestyle, stress, and depression
all contribute to a weakened immune system, and put us at risk for seasonal
illnesses. Your chiropractor can put you on the path to correct all of these bad
habits and emotional ailments. We can discuss an easy, affordable nutrition
plan, develop exercises specific for your health and physical goals, and
realign your entire body for easy, pain-free functioning.
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The benefits of drinking green tea have been understood for
centuries, since it was first discovered in China approximately 4700 years ago.
According to legend, the Chinese Emperor Shen Nong, who was an herbalist as
well, discovered tea when the leaves from twigs that were being used for a fire
flew up and landed in a pot of boiling water. Shen Nong, an avid researcher,
extensively tested the concoction and found tea to be the antidote to more than
70 different poisonous herbs. In addition, he believed it was useful for
treating other ailments such as bladder problems, tumors, lethargy and
As Japan and China top the list of countries with the
highest life expectancy (82.6 and 82.2 years, respectively), and are also the highest
in green tea consumption, there may be some truth to the beverage’s benefits.
Both green and black tea come from the leaves of the same plant (Camellia
sinensis), however, green tea is very minimally processed, while black tea is
made through a fermenting of the leaves. Due to the minimal processing
involved, green tea retains more of the healthy antioxidant polyphenols. The
antioxidants particular to tea are called catechins,
which are thought to be the main source of green tea’s health benefits.
According to an article in Harvard Women’s Health Watch,
catechins are better at stopping oxidative damage to cells from free radicals
than both vitamin C and vitamin E, and several studies have found a link
between the consumption of green tea and a reduced rate of cancer and heart
disease. It has been found to be particularly effective against cancer of the
bladder, breast, ovary, pancreas, lung, colon, prostate, skin and esophagus. In
addition, green tea has been found to lower LDL (bad) cholesterol, raise HDL
(good) cholesterol and improve the function of the arteries.
Drinking green tea has also been shown to have a protective
effect against stroke, osteoporosis, periodontal disease, and reduces the
incidence of bacterial and viral infections. It helps control blood sugar
levels, reducing your chance of contracting diabetes, and reduces the
inflammation associated with Inflammatory Bowel Disease. It also helps to boost
metabolism, helping to burn fat.
A study in the European Journal of Clinical Nutrition in
2006 reported that drinking green tea was even more beneficial than drinking
water, as the tea provides not only hydration on a level with that of water,
but it also contains healthy polyphenols. Another 2006 study in the Journal of
the American Medical Association found that drinking green tea reduces the risk
of death from all causes, which is not the case with black tea. Drinking an
average of three cups of green tea per day (as they do in Japan and China)
confers the greatest amount of health benefits, providing you with 240-320 mg
Using one teaspoon per 5 oz. cup, pour water that is hot,
but less than boiling, over the leaves and let it steep for two to three
minutes. Using water that is too hot will make the tea taste bitter and astringent.
The thousands of studies on the positive effects of drinking green tea amount
to a substantial body of literature in favor of giving it a try.
Decadent desserts and patches
will collide at the 9th Annual Cruisin' Quilters Shop Hop happening
from the 2nd up to the 10th of March 2013. This year, the
theme of the Shop Hop will be “Just Desserts” where mouthwatering pastries and
cakes will be featured in various quilt shops along Oceanside Boulevard.
Participants will get to
sample the unique flavor of each shop that is in for the event for one whole
week. Each shop will be open from 9:00 in the morning to 7:00 in the evening
Monday to Saturday, and 10:00 in the morning to 4:00 in the afternoon on
Participants who will visit
all thirteen shops will be eligible to win one of the three Grand Prizes. Each
shop will also give away a special prize worth $300 for a lucky visitor. Moreover,
shops will be giving away a Dessert Block Pattern and Recipe for free so that
you can make a sampler quilt and after dinner treats.
For more information about
the event, please visit this LINK.
Have you ever
found yourself tuning out information about nutritional supplements because it
all seems confusing and contradictory? If yes, you are not alone. One headline
says 'get more X' the next headline says 'be careful about too much X' and
another says 'X supplementation not necessary at all'. Headlines are meant to
sell newspaper and magazines. They report on what's new not necessarily what is
backed by the most evidence. And, the stories are often selected based on
findings that are contrarian or against conventional wisdom. After all, who is
going to buy a magazine with the headline, "No change in guidelines – eating
more plant-based foods is still good for you."
need a reliable source of evidence-based recommendations for nutritional
supplements. Since these are not regulated by the FDA, there isn't a government
run website that you can count on to be unbiased. There are several private
companies, non-profits and even individuals that claim to offer comprehensive
unbiased information on nutritional supplements, but who has the time to sift
through all of these to figure out whose information is the best?
risk of offending a number of other great sources, this article is a plug for
the Linus Pauling
Micronutrient Information Center at Oregon State University at http://lpi.oregonstate.edu/infocenter. Chances
are this is a source you've never heard of or looked at, but you should.
you visit the website, you'll have a chance to subscribe to the newsletter near
the top of the page. Do it. This isn't another email newsletter but rather a
printed, bound newsletter sent to your house containing all of the Institute's
folks at OSU are doing excellent work to bring us all trustworthy, evidence
based recommendations on the tens of thousands of nutrients in our foods. Take
some time to look at their website, bookmark it and share it with others. If
there are concepts or terms you don't understand, feel free to ask us during
your next appointment or send us an email.
how to make your yards and gardens more attractive as well as water-friendly at the
Plant Fair at the Home Depot on Saturday, February 23, 2013 located at 5755 Mission
Ave., Oceanside, 92057 from 8:00 am to 12:00 noon.
free event is hosted by the San Diego County Garden Friendly and shall feature
industry experts who will provide information on local efficient irrigation
supplies as well as how to select and plant drought-resistant bushes, shrubs,
and other greenery. How-to workshops will also be provided by The Home Depot’s
certified nursery consultants. Moreover, local retail utility staff will
provide information on conservation programs and services.
will also be discounts on more than 20 types of shrubs and groundcovers,
preselected by a panel of experts as water-efficient for the San Diego region.
For more information, feel free to visit http://orgwww.sdcwa.
Falling is never good at any age, but is a particularly
hazardous event for the elderly, who are not able to reduce the impact of a
fall as well as those of younger ages. Most falls occur in women, and the risk
increases with age. Fully two thirds of those who experience a fall will do so
again within the following six months. So what can older adults do to help
prevent a fall in the first place? The greatest contributors to falls in older
adults are osteoporosis, reduced physical activity, impaired vision and
Osteoporosis is a condition in which the bones become
increasingly more brittle and full of holes, and is more prevalent in women
after menopause. The drop in hormones such as estrogen that occurs at this time
contributes to bone loss, as well as a deficiency in vitamin D and calcium. And
as physical activity also commonly begins to drop off as we age, bones are
likely to become more brittle from the lack of weight-bearing exercise.
To help reduce the progress of bone loss, be sure to get
enough calcium and magnesium in your diet. Most people usually get enough
calcium, but are not aware that they must also consume a sufficient amount of
magnesium for the calcium to be absorbed into their bones. What often happens
is that someone will go overboard taking calcium supplements, and as there is
not sufficient magnesium for its absorption, the calcium will build up in the
person’s soft tissues instead of their bones, contributing to arthritis. You
should aim for a ratio of calcium to magnesium of at least 2:1 in order to
maximize bone absorption.
Increasing physical activity will also help to slow bone
loss. It doesn't have to be anything particularly strenuous, but even just
walking or swimming on a daily basis can have a positive effect on bone
density. If you are able to carry some light weights with you while walking,
that will add to your bone health. And if you can take that walk in the sun you
will also increase your levels of vitamin D.
Vision problems common in older age, such as cataracts and
glaucoma can alter depth perception and reduce peripheral vision and sharpness
of sight, which can lead to a fall. Vision should be checked regularly so these
things can be treated early. And if vision is a problem, place brightly colored
or glow-in-the-dark strips where there are steps in the house so they can be
seen better. This also goes for things like grab bars and other physical aids
that may be difficult to discern in low light.
Lastly, one third of all falls among the elderly occur due
to an environmental cause in the home. The most common cause is tripping over
an object on the floor. Someone should do a walkthrough of the home to identify
and remove possible tripping hazards. Make sure all pathways are free of
clutter and all rugs secured. Be sure there is adequate lighting in all areas,
with switches that are easily reached or lamps that are touch activated.
Taking these steps can reduce your risk of a fall and help
ensure many more years of living an active, healthy life.
the thrill of the Grom Bomb Surf Contest sponsored by Las Flores Church at Oceanside South Pier in
Oceanside, California on February 16, 2013 from 7:00 AM to 3:00 PM. All youth,
18 years old and below, are invited to join.
contest aims to build the community and to encourage young people to give back.
The beach cleanup together with the other activities included in the event will
benefit homeless teens in the area.
City of Oceanside is the northernmost part of the San Diego County and is known
to support different civic activities within its locality.
more information about the surfing event, please feel free to call 760-729-0231. You may also visit the event website by
checking out this LINK. For other upcoming events in the
local area, visit http://www.ci.oceanside.ca.
Sciatica (or sciatic neuritis) is a set of symptoms
arising from the compression or irritation of the sciatic nerves or nerve
roots. It is experienced as pain in the lower back and buttocks, and sometimes
in the legs and feet, and may be accompanied by tingling sensations or
numbness, muscle weakness and restricted leg movement. The pain may be felt to
"travel" down the leg, and is commonly felt only on one side of the
If you suffer from sciatica, it is important to remember the
term "set of symptoms." This means that it is a description of the
effects, rather than a diagnosis or exact description of what causes them.
Sciatica can be caused by several different conditions. For this reason it is
important to see your chiropractor to get an accurate diagnosis to determine
the actual cause of the symptoms in your case. Any treatment regime or set of
prescribed exercises will depend on the exact nature of this diagnosis, and
cannot be generalized.
Following an examination, your chiropractor may recommend a
series of chiropractic manipulations to treat the underlying structural cause
of the condition, but will also prescribe a series of exercises to relieve the
pain by stretching tight muscles that may be contributing to it by maintaining
pressure on the sciatic nerves. Exercise is often felt by the sciatica sufferer
to be counter-intuitive, because the pain can be so severe that one is tempted
to take painkillers and go to bed and rest until it subsides. But in reality one
of the best forms of self-treatment is exercise, either in the form of walking
or gentle stretching movements. The exercise will strengthen the muscle groups
that support your lower spine and back, stimulate blood flow to the area to
promote healing, and cause the production of endorphins, which are natural painkillers.
Exercises to relieve the symptoms of sciatica may vary,
depending on the specific cause of the condition, but a few general
observations can be made about them. Most sets of sciatica exercises involve
strengthening the abdominal muscles, which better support the spine and keep it
properly aligned when they are strong. Sciatica exercises also often include
gentle stretching of the hamstring muscles. Once the initial sciatica pain has
been treated via chiropractic manipulation or other means, walking is often a
great form of self-treatment, because it contributes not only to healing by
promoting blood flow but also strengthens the muscles that support the lower
In some cases, "press ups" (lying on your stomach
and pressing your upper body up with your arms, similar to the chataranga or "up dog" pose in
yoga) can be beneficial. "Curl ups" (lying on your back with your
knees bent and gently curling the upper body up and holding the position for a
few seconds) can also strengthen the abdominal muscles, and are easier than
traditional "sit ups." Leg raises (lying on your back and gently
lifting first one leg and then the other and holding it for a few seconds) can
also be effective. If your sciatic pain is severe, you may find these and other
exercises easier to perform in water.
With all sets of exercises used to treat the symptoms of
sciatica and relive its pain, there are three things to remember. First, as
mentioned above, don't start a generic set of these exercises without consulting
a professional to determine the exact cause of your symptoms. Second,
"easy does it." Don't strain or try to attain or hold any position
that is uncomfortable for you. And third, be consistent; the benefits of
exercise for sciatic pain depend on doing them regularly.
Show your care for nature at
the beach clean-up headed by the San Diego Coastkeeper on Saturday, January 12,
2013 at the Oceanside Pier in Oceanside, California from 9:00 am to 11:00 am. Volunteers
will meet at the parking lot near the lifeguard tower of the Buccaneer Beach.
With the organizer’s discovery
of the increased volume (by piece) of garbage being left behind by beach goers after
a similar drive done in 2012, the said activity aims to minimize if not
completely eliminate the presence of trash near the beach especially
non-biodegradable pollutants like cigarettes, styrofoam fragments, and
The San Diego Coastkeepers
hosted beach clean-ups before, with the ones done in 2007 and 2012 having a
record of the most numbers of participants.
For further details
including information about other upcoming events within the local area, interested
parties may visit http://www.sdcoastkeeper.org or http://visitoceanside.org.
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