Staying Healthy - According to Mark Twain

"The only way to keep your health is to eat what you don't want, drink what you don't like, and do what you'd rather not."  Mark Twain from "Following the Equator" (1897)

Mark Twain is recognized as having been a very insightful individual.  Even in his humour he was a remarkably astute observer of human nature.  This quote was likely very truthful back in 1897 when he wrote it and is relevant today as well. The implication is that what we like the most to eat, drink and do may not be the best for us.

Mr. Twain is reminding us that good health is the result of the choices we make.  Having a healthy lifestyle often means making choices which we would prefer not to make but need to make for the sake of our well-being.   There are three areas in which he says we need to make the right decisions and not necessarily the easy decisions.

The sad fact is that so many foods that we like and that taste good are really detrimental to our health.  They taste good because of added sugars, unhealthy fats and chemical flavour enhancers.  Yummy tasting food is often devoid of essential nutrients as well.  So these foods are not only harmful, but empty as well. These are the foods we want to eat.  To be healthy we need to make food choices based not only on taste, but on nutritional content.  Pick the vegetables instead of the ice cream.

The same is true for what we drink.  Drinking water or tea is a healthier choice than pop or beer.

Then Mr. Twain says we need to do what we'd rather not do. The list of lifestyle choices which lead either to poor health or better health are long.  Choose to get adequate rest and exercise.  Develop stress control methods. Establish supportive relationships. Enjoy the sunshine. Get regular chiropractic adjustments and adopt a healthy chiropractic lifestyle. 

Good health comes from deciding to do what is best rather than what is easy or what we want.  The results are worth the effort.

Demon Sugar

The feature article in the May 12, 2014 issue of Maclean's is "Sugar Overload" by Kate Lunau.  The author reviews not only the health consequences of consuming too much sugar but also the strategies of the processed food industry to sell us sugar laden foods.

Ms. Lunau implies in her article that the link between sugar and health problems such obesity, heart disease, diabetes, and perhaps even Alzheimer's is a relatively new finding.  The reality is that this link was proposed in the 1970's.  William Duffy released his ground breaking book "Sugar Blues" in 1975.  Duffy argued that refined sugar is an addictive drug that is unnatural and leads to a host of physical and mental health problems.  Duffy was highly criticized and marginalized by the food industry.  Only those who were serious about natural health really took note.

"Sugar Overload" explores how mainstream science is now validating sugar's detrimental effects on human health. Take the time to read the article.  I'm not going to recap it.  Then get Duffy's book.  It will be an eye opener for you.  Although it is almost 40 years old, it is still very valid and is being verified by current science.

As you read this information also be very aware of the processed food industry's methods to have you buy and eat more and more sugar filled foods.  Food processors have a history of using whatever methods they can come up with to get people to buy their creations regardless of nutritional value. Think of their low cholesterol, low fat products which have turned out to be real health robbers.  (Don't hold your breath that their new gluten free products are going to be that healthy either.) 

The demon sugar can be beaten.  The answer is to eat unprocessed foods.  Whole foods with naturally occurring sugars do not affect the body the same as added sugar in processed foods. Shop the outside of the supermarket and avoid the middle aisles.  Real foods are found in the produce, meat, and dairy sections of the store.  Products in the center of the grocery are more likely to be processed with high sugar content along with other potentially harmful additives.

Eating wholesome, natural foods is an essential part of a healthy chiropractic lifestyle. 

It's Easier to Be a French Fry Eating Couch Potato

A few days ago I was cutting up a butternut squash to bake and I couldn't help but think that it would be much less work to just take the short drive to Wendy's and get some fries.  Then this morning the last thing I wanted to do was to do my workout.  I struggled through every set thinking of how good my bed would feel.  My oh my, a healthy lifestyle can be a lot of work!  And there are times I really don't want to put in the effort.  I know I'm not alone in feeling that having a healthy chiropractic lifestyle is a lot of work and there are days when it would be easy just to say forget it.

It's on those days when I have to remind myself of why I choose a healthy lifestyle, and it is totally my choice.  The benefits of eating well, exercising, getting rest, managing stress, and keeping my spine adjusted are tremendous.  When I do these good things I have more energy, I'm happier, my immune system is strong, and I'm able to handle the challenges life throws at me.  I also know deep within myself that by living healthy now, I have a much greater chance of enjoying good health as I age.  One goal I have for myself is to be able to live vibrantly until I die.

Then I also look at the cost of not living a healthy lifestyle.  I would surely gain weight and become sluggish.  Along with that comes loss of muscle tone and strength.  I would be more susceptible to acute infections and chronic disease processes such as diabetes, arthritis and cardiovascular problems.  An unhealthy lifestyle now would jeopardize the health I hope to have in the future.

The only benefit to leading an unhealthy lifestyle is that it is easy.  No effort is required.  To go downhill all you have to do is coast.  But once you reach the bottom getting back up is an awful lot of work, if it can be accomplished at all.  Hitting the bottom from a health standpoint is not a good place to be.  It means the body is no longer able to maintain or repair itself and there is widespread failure of body systems.  There is no longer any enjoyment of life.  That's not a place any of us look forward to being in; I certainly don't!

The best assurance I have of enjoying a healthy future is to put in effort and sacrifice today.  What I do, or don't do, today will have a tremendous impact on my tomorrow, my next year, and my next decade.  Like everything I do in life, where my health is concerned I need to focus on my long term goals and work toward them.  Though it may be easier to go for the fries and skip my exercises, I'm going to continue to prepare my veggies and get up to workout.  I resolve to persevere with a healthy chiropractic lifestyle this year and end 2014 healthier than when it started.  How about you - expend the effort or take the easy route?

Healthy Lifestyle Really is Anti-Aging

For some time now I've tried to emphasize the importance of living a healthy chiropractic lifestyle.  There are many outward benefits that can be seen in people who live such a lifestyle.  They are able to do the things in life they both need and want to do.  They are resistant to disease and injury.  They feel and look good.  But what is happening on the inside of these people?

True health occurs at the cellular level.  When a person's cells are healthy, they are overall healthy.  A person's age is determined by how well their cells are working.  Recent news reports such as this one from Businessweek, "Veggie-Heavy, Low Stress Regimen Shown to Modify Cell Aging", reveal how a healthy lifestyle improves the health of cells.  Click and read the article.  It explains in a clear, simple manner the complex changes that occur in the telomeres within individual cells when lifestyles are improved.  The improvement is significant enough to be able to label the cells as being younger.  The lead researcher is quoted as saying, “Our studies are showing that simple changes in our lifestyle have powerful impacts in ways that we can measure.” Having younger cells is truly anti-aging at its finest!

The abstract from this study is found at the The Lancet  "Increased telomerase activity and comprehensive lifestyle changes: a pilot study".


Want to live healthier and longer?  Adopt a healthy chiropractic lifestyle.  Eat nutritious food, take nutritional supplements when indicated, get regular exercise, sleep soundly, manage stress, avoid toxins, protect your mental health, and keep your spine and nervous system healthy with regular chiropractic adjustments.  The take-a-way good news is that wherever you are now you can be healthier and younger by improving your lifestyle.

Life is Like Riding A Bike

"Life is like riding a bicycle.  To keep your balance you must keep moving."  Albert Einstein



Albert Einstein was a pretty smart fellow and not just in math and science.  When reading quotes from him, I have to conclude that he had a great grasp of what life is all about.  The quote above is certainly in line with a healthy chiropractic lifestyle.

Balance is a key to both physical and mental health.  I don't know whether Albert Einstein was referring to one or both of these areas of life when he made this statement.  Motion is crucial for health in both areas.

In physical health it's easy to see how motion is a critical element.  Motion tones our nerves and muscles and it keeps our circulatory system functioning.  As we move our body systems become coordinated so everything works together.  That is the prerequisite to having physical balance.

As a chiropractor, I am very focused on the how well my patients move.  The motion of the joints of the spine is particularly important.  Spinal joints that move either too much or too little will affect the nerves that exit the spine and go to all parts of the body.  This can lead to an imbalance in the nerves that control not only muscle activity but sensations such as pain and feelings as well as organ function.  When spinal joints loose their proper motion and the nervous system loses its balance, that is termed a vertebral subluxation.  Correcting vertebral subluxations with specific adjustments is what chiropractors specialize in.

Physical balance requires motion in more areas than just the spinal joints.  All the joints of the body must move properly and all the body's systems must be working together in a coordinated fashion.  Its the nervous system that assures the coordination of the entire body..

Being balanced mentally also requires motion.  Physical motion provides proper blood flow to the brain.  Through the blood the brain receives the oxygen, nutrients, and hormones necessary for it to work properly.  Also through physical motion the brain obtains stimulation from every part of the body.   Keeping mentally active is also necessary for to have mental balance.  Keep the mental "gears" turning through constant learning and stimulation to keep the mind healthy. 

A chiropractic lifestyle involves keeping the spine functioning properly as well as adopting healthy diet, exercise, nutrition, and sleep habit,   It's about managing physical, chemical, and emotional stresses so the body and mind can function the way they were designed to.  To be healthy we need to be balanced, physically and mentally.. Sitting in front of the TV in no way promotes balance.  Balance requires movement.  Take it from Albert Einstein, to be balanced we need to keep moving.  He was a wise man.

5 EASY STEPS TO BECOME UNHEALTHY IN 2013

If your New Year's Resolution is to become less healthy this year, I have 5 easy steps for you to take to reach your goal.

1. Inactivity – Lack of physical activity will result in increased risks of circulation problems, heart disease, diabetes, digestive problems, sleep disturbances, muscle wasting, joint problems and mental health issues. It's not just physical activity you want to avoid but mental stimulation as well. Being a couch potato in front of the TV might be a great place to start.  This will minimize both your physical and mental activity levels.
2. Poor Nutrition – Eat as much as you can of whatever looks good and tastes good. Go for high sugar, deep fried, highly salted, high calorie, processed and genetically modified foods.  Avoid natural foods, especially fresh vegetables (green = bad) and fruit.  Consuming large quantities of alcohol will also deplete your nutritional reserves.  Without essential building blocks the body is unable to repair itself and all its systems gradually breakdown.
3. Poor Supplementation – Don't take any supplements.  Rely on the nutrient deficient foods you choose (see #2) to supply what your body needs, even though these foods don't have what the body needs.  Even more detrimental to your health is to take supplements that your body can't absorb or that are in forms that the body can't utilize. Choose low quality supplements that contain toxins and fillers. This is sure to stress the body chemically.
4. Stress Response – Prolonged stress has been shown to be a causative factor in 8 of the 10 most costly illnesses. This includes cardiovascular disease, some cancers, gastrointestinal disorders, respiratory problems, spinal conditions, as well as mental health conditions.  So don't develop mechanisms to reduce your stress levels. Let your stresses eat away at you both mentally and physically.
5. Nerve Interference – Don't worry about using proper body mechanics. Ignore aches, pains and stiffness in your spine.  A poorly working spine affects the nervous system, which is the master control of the entire body.   It only takes as much pressure on a spinal nerve as the weight of a dime to reduce the function of that nerve by 60%. Then every tissue that nerve goes to will be compromised. Be sure not have any chiropractic adjustments to correct vertebral subluxations and reduce nerve irritation in the spine.

I don't know which of these steps will cause the greatest deterioration in your health, but be assured that if you do all 5 of them you will definitely go downhill this year. It doesn't get any easier than that!  Going downhill is always the easy path.

But perhaps becoming unhealthy isn't really your resolution for 2013.  Do you instead want to get healthier? Then you will want to do the opposite of the things I've listed. Increase your physical and mental activity, improve your nutrition, take high quality supplements, control your stress levels, and reduce nerve interference with chiropractic care.  As chiropractors we can help you become healthier this year.

Forgetfulness

It's very frustrating that as a person gets older, it gets hard to remember even simple things.  Where did I put my keys? What did I come into this room for?  What did I have for lunch yesterday?  The list of what I forgot just gets longer and I'd tell you all the things that are on it, if I could just remember where I put it.  It's frustrating.

However, our memories don't have to get bad with age.  There are things that can be done to prevent, slow and even reverse age related memory loss.  Like so many problems that show up as we age, memory issues are best dealt with when we are young and before there are any signs of forgetfulness.

Memory is dependent on the proper functioning of a series of complex chemical reactions in the brain.  These reactions occur within the nerve cells and between the nerve cells.  First these reactions need to take place in order for the memory to be encoded.  Then there needs to be another series of reactions to retrieve the memory.  Any disruption in either process and we cannot remember what we wanted to.  As we age there is a tendency for the brain to produce memory related neurotransmitters which allow one nerve cell to communicate with other nerve cells.  There can also be a decline in the chemical make up of the cells themselves resulting in less efficient processing of information.  Memory is an indicator of not only how well the brain is working, but the entire nervous system.  Nervous system health is the primary focus of chiropractors.

In his book, "Brighter Mind", Kyl Smith D.C. has a four step program to prevent mental decline or to improve mental performance in those already experiencing problems.  Dr. Smith uses many scientific studies to illustrate his approach to boosting brain function.  He references over 1500 peer reviewed scientific studies.  The bottom line is that there are simple action steps that anyone can take to improve their mental capacities, including memory.  I like Dr. Smith's approach because it fits in with a healthy chiropractic lifestyle that I think is beneficial for everyone.

The four steps are to nourish, support, improve, and protect your mind.

1. Nourish -This means to feed, maintain and support.  To function properly it is absolutely essential that the brain has adequate amounts of all the B-Vitamins, Vit. E, Vit. C, Vit. D, beta carotene, potassium, magnesium, zinc, iron, essential fatty acids, and CoQ10.  The best way to get these nutrients is from a diet consisting of unprocessed foods with an emphasis on vegetables, fruits, seeds, and nuts.  Wild fish, free range poultry, and grass fed animals are also recommended.  While it is necessary to consume foods which contain the necessary nutrients, it is equally important to avoid foods which deplete those nutrients.  In the simplest term, this means no processed foods.  Processing destroys essential nutrients while adding many chemicals which interfere with brain function.  Dr. Smith says, "A diet high in processed foods can literally starve your brain."  Inadequate brain nutrition results in poor concentration, mental fatigue, depression, learning disabilities, disturbed sleep, and loss of memory.
2. Support - This means to assist, help and maintain.  Closely related to nourishing, supporting the brain means selecting slow release carbohydrates over sugars or carbs that are quickly converted to sugar.  Most refined grains fit into the latter category.   Consume  good quality amino-acid rich protein. Such proteins are best found in whey, dairy, eggs, fish, and beef, Yes, red meat is good to support brain function.  Omega 3 fatty acids are essential to support the brain.  These can be either plant derived or marine derived.  Those from marine sources are better because they are already in the form your brain utilizes.  A healthy cardiovascular system also supports the brain.
3. Improve - This means to enhance or make better.  There are naturally occuring substances that will actually improve the function of the brain and they have no side effects.  These include phoshadylserene (PS), GPC (L-alpha-glycero-phosphorylcholine; yikes! Just call it GPC.)  ALCAR (acetyl-L-carnitine), and DMAE (dimethyl-aminoethanol),   Of these supplementing PS and ALCAR show the most brain improvements.  Exercise, both mental and physical, is very beneficial for improving the mind.  Good sleep is also essential.
4. Protect - Means to guard, shield and defend.  The brain is particularly susceptible to damage from toxins and oxidation.  Oxidation is a product of metabolism in the body and is amplified by stress of all kinds.  Nutrients which protect the brain include: CoQ10, Vit. C, Vit. E, R-Lipoic Acid, ALCAR, resveratrol, grape seed extract, anti-oxidant rich berries and beans, vinpocetine, ginko biloba, rhodiola, and green tea,   This is a long list and not every person needs to consume all of these.  It is best to get most of them from a diet consisting of natural foods and then supplement with those that will specifically address an individual's situation.

The bottom line here is to improve one's diet by eating less processed foods and more vegetables and fruits, supplement to get hard to obtain nutrients and omega 3 fats, and exercise both the mind and the body.  Do this and your mind will work better.  You won't be as forgetful. 

3 Day Diet

Loss 20 pounds of fat!  Boost your metabolism!  Gain more energy!  Fast, efficient, effective!  Minimum work for maximum results. There is nothing like the 3 Day Diet!  Read on.

Sound too good to be true?  It is!  The scale may show a loss of a few pounds after a couple of days.  But no one really believes that being on a diet for 3 days can be effective.  There is simply no way that years of poor eating and lifestyle habits can be overcome in such a short period of time.  A person gains weight and loses their health over a long period of time and a takes time to both take weight off and restore health.

So why is it that people think that 3 chiropractic adjustments will remove the pain and restore the health of their spine?  That makes no more sense that a 3 day diet.  In most cases spinal problems are months, years and even decades developing.  Although, chiropractic adjustments can be very effective in relieving pain, to truly restore the proper functioning of the spine takes time.  Often a considerable length of time.

Changing your lifestyle to eat better and exercise more to loose weight and become healthier takes effort.  It also takes commitment to sustain the changes over a long period of time.  It is an established fact that crash dieting doesn't work and unless there are permanent changes in a person's life the weight and health problems return, only worse than they were before.  Correcting spinal problems, known as vertebral subluxations, is just the same.  Simply getting rid of the pain, with chiropractic or drugs, is just a short term fix.  The problem inevitably comes back ... only worse.

To successfully correct vertebral subluxations, and restore spinal health, repeated chiropractic adjustments are need.  As well exercise, nutrition and lifestyle changes are usually required.  A healthy spine is needed to have a healthy body and a healthy body is needed to have a healthy spine.  This takes time and effort.

Forget about 3 day diets.  There is no way they can work.  Forget about trying to get a healthy spine in 3 visits.  It simply can't happen.

A Time for Resolutions

Around New Year's there is usually a lot of talk about resolutions for improving oneself.  September is perhaps a better time to be looking at making changes in one's life.

Here in Southern Alberta, summer is fast and furious.  We try to do as much as we possibly can in the weekends of July and August as well as during the long summer evenings.  It's the time when everyone goes on holidays to see and do something new.  While we endevour to experience so much of what the world around us has to offer, we often neglect the things that are really important to our health.   Routines for healthy eating, exercise, and rest are often cast to the side.  Frequently people neglect their spinal care as well.

Then September arrives.  Back to school; back to routines; back to reality.  The lazy (or not) days of summer have come to an end and it's time to return to normal activities.  It's also time to return to healthy routines.  Because September is a time when we are changing from summer mode, this may be a more logical time to make healthy lifestyle changes than the beginning of January.  So many of the routines people are returning to are healthier than what they have been doing over the summer.  (Think about that old song about "sodas, and pretzels and beer" during "those lazy, hazy days of summer".  That's a description of many people's summer.)  While people are already making changes, perhaps they should take it a step further and make some real significant lifestyle changes.

September is a great time to make healthy diet changes.  There is an abundance of fresh fruit and vegetables, many of them locally grown.  A commitment to ditching the simple carbohydrate foods and drinks for good would be a wonderful step to take.  Eat enough of the good stuff and you'll want less and less of the bad stuff.  Fortunately quality fruits and vegetables are now available year round, so a habit started now can continue through the winter.

Because the weather is still warm, but no longer swelteringly hot, September is a great time to get outdoors to exercise.  Exercising in the fresh air is good for body and spirit.  Get in the habit of exercising now when it's easy to do and you'll be more likely to continue even when the weather becomes less than cooperative.  It takes much more effort to start an exercise routine in January.

As you get back to routines, it's important to once again commit to getting regular chiropractic checkups.  Or if you haven't done so in the past this is the time to start.  Vertebral subluxations can creep up silently and have a profoundly negative impact on a person's health.  The best time to have them corrected is before they become symptomatic.  Regular visits to a chiropractor will assure that your spine is working as well as it can be.

This fall don't just get back to the same routines of spring but add some new, better ones.  Improve your sleep routines. Commit to taking high quality supplements on a regular basis. Embrace techniques to reduce stress. This may be the ideal time to start a new hobby. Rather than watching more TV this fall, look for more active ways to spend your time that will benefit you both physically and mentally. This time of year many organizations are looking for volunteers and committing some time and effort to helping others is very rewarding.

Take advantage of the season and make some resolutions to be a better you.

In It for the Short Term

My wife and I have a small cabin that's been in her family for the past 50 years.  In the village where the cabin is located there a currently a number of cabins for sale.  (One is pictured here.)  There is definitely a pattern in cottagers I've noticed over the years.  People buy a cabin and they are so excited by the new adventures and opportunities they see in their new purchase.  They have wonderful dreams of family times and development projects.  The first year they are at the cabin every opportunity they get and they are busy renovating and making the place their own.  The second season again sees a flurry of activity at their cabin.  Come season three there is usually a significant decline in both attendance and projects as the reality of both how time consuming, costly and labour intensive a cabin can be sets in.  After that many cabins are either used sparingly or go up for sale again.  The cost to reward ratio becomes too great in the minds of many cabin owners.

This phenomenon reminds me so much of what I see in people who embark on changing their lifestyle to either exercise more or improve their diet.  They start out gung ho on their new diet or exercise program with great dreams of being healthy.  Once they realize how much work is involved in changing their lifestyle they abandon the changes that held such promise for them.  It takes emotional effort to make and stick with healthy lifestyle changes.  Time must be committed to exercise and good food preparation.  Maintaining a healthy lifestyle when those around you and most of society drift toward ill health can be a challenge.  Unfortunately, short attention spans and short term goals seem to be an ever increasing norm in our society.  Too often people never stick with one thing long enough to see the true value in it.

To enjoy a cabin for the long term a person has to have a clear goal of what the retreat will be for them over time.  They have to count the costs not only in dollars, but also in time, physical and emotional terms.  The rewards have to out weigh the costs or the dream will be abandoned.

It is the same with making lifestyle changes.  The rewards of improved health, weight loss, etc. have to be worth the financial, emotional, and physical costs.  Long lasting results will never be obtained by making short term goals or by making goals that do not have a big enough reward to make the effort worth while.  A committment level needs to be established that will sustain a person through the tough times that will inevitably come.

My wife and I have enjoyed our cabin for many years and plan to enjoy it for a long time to come.  We also realize that the ability to continue to have pleasurable cottage experiences we need to be prepared to pay the costs in time, money, energy and emotions.  Likewise anyone wanting to experience long term good health must be prepared to pay the costs.  It is worth the effort.

Beating Inflammation Naturally

Inflammation is the cause of a great deal of our pain.  There are a number of biochemical substances associated with inflammation that produce pain.  Pain in turn produces chemicals which increase inflammation.  Reduce the inflammation and the pain and dysfunction subside.  Unfortunately just because the pain is gone, doesn't mean the cause of the problem is solved. 

Chronic inflammation is known to be a factor in autoimmune disorders, cardiovascular disease, diabetes, cancer, neurological disorders, arthritis, and pulmonary diseases.  It's not something that a person should ignore.  To complicate the issue, it's also not something that is always obvious.  Inflammation of internal organs is not noticeable until disease symptoms show up.   Inflammation of the muscles, tendons, ligaments and joints are more obvious.  While chiropractic can affect internal inflammation by improving the overall health of the body, it's focus is on musculoskeletal inflammation.

In addition to improving motion, reducing nerve excitability, reducing pain thresholds, and improving sensory functions chiropractic adjustments also decrease inflammation in malfunctioning joints and tissues.  Often inflammation is due to mechanical dysfunction and nerve interference in the body.  When joints don't move properly inflammatory and pain chemicals are produced.  Chiropractic adjustments are very effective at normalizing body mechanics to reduce inflammation.  This is one way chiropractors are able to quickly relieve pain.  One study by XJ Song, published in JMPT, showed that inflammatory pain symptoms were reduced in 10 to 14 days with Activator Methods chiropractic adjustments as opposed to 3 to 4 weeks in the control subjects.

Low level laser therapy has also been demonstrated to be very effective in reducing inflammation.  Low intensity laser energy is known to improve how cells function.  As cells function more normally there appears to be a reduction in the inflammatory chemicals within and around the cell.  The result is not only decreased inflammation but pain as well.

For localized inflammation, ice is a great anti-inflammatory.  It constricts blood vessels to reduce fluids in the area of injury.  The quantity and activity of inflammatory chemicals are also reduced by decreasing the temperature of the area.  A note of caution: ice should never be used longer than 10 minutes at a time or the healing can actually be prolonged.

There are also several natural substances that have been shown to have anti-inflammatory properties throughout the body.  These are: 

• White Willow (Salicin), 
• Proteolytic enzymes particularly Bromelain,
• Ginger, 
• Curcumin (Turmeric), 
• Boswellia, 
• Magnesium,
• Omega 3 fatty acids.  

Many of these natural approaches have been shown to be as effective as NSAIDs (Non steriodal anti-inflammatory drugs), such as aspirin or ibuprofen, without the many side effects.

Dietary considerations to reduce inflammation include: red wine, fish, eggs, dark chocolate, vegetables, fruit, garlic, and almonds.  When making food choices to reduce inflammation a person must also avoid Omega 6 fatty acids which are know to increase inflammation. These are found in grains as well as oils produced from corn, safflower, sunflower, cottonseed, peanut, and soybean.  Grain feed meats are also high in Omega 6 fatty acids.

Inflammation, whether localized or found throughout the body, can have a detrimental effect on healing and overall health.  Fortunately, there are safe, natural approaches to beating inflammation.  

A Get Healthier App

Choose the adversary you want to slay - weight, fitness, food choices, or all of the above.  Set up a strategy to defeat the enemy.  Get points for each step forward.  Master a level to get meaningful rewards you define. Recruit friends to help you win and you help them.  Cover each others backs.  Get online support from others who are trying to slay the same adversary.  Share your daily challenges and victories.  Plays like a game, works like a tool.

Tools help us to be more effective and efficient.  The right tools make difficult projects possible and unpleasant tasks more enjoyable.  When it comes to making healthy lifestyle changes, good tools can be tremendously beneficial.  A new free app has recently become available that has the potential to help many people become healthier.  It's called SlimKicker (www.slimkicker.com).

SlimKicker is a game, a social network, a support system, an online diet, a motivational system, and a lifestyle educator all in one package.

Want to lose weight?  You need to know what you're eating and how much you're eating.  Unless you log what you eat you really don't know how much you are eating.  Most people under estimate the amount of food they consume.  SlimKicker contains an extensive database of foods with their calories and content.  You can also add your own recipes and foods.  Keeping track of food consumption is almost fun with SlimKicker.  

Want to eat healthier?  SlimKicker keeps track of not only calories but carbs, sugars, fats, protein, and fiber.  This information helps a person make positive changes in their food choices.  Points are awarded for making healthy nutritional choices.

Want to get in better shape?  Log your activities.  SlimKicker encourages a person to not only burn calories but to do strength training as well. Both are essential to becoming physically fit. Like the food database, there is also an extensive listing of exercises. 

Two sections of SlimKicker that have tremendous potential for helping people achieve their goals are the connections with other people on the same journey and the challenges.  People on the "Inspirational Feed" and "Groups" share their victories and defeats.  This is very motivational!  No need to feel alone.  For anyone with even the slightest competitive spirit, the "Challenges" contain great ideas for making healthy lifestyle changes.  "Challenges" include food choices, willpower, motivation, exercise, spiritual needs, and stress reduction.  A person can also design their own "Challenge".   Taking on challenges, not only moves one forward toward slaying the ultimate foe, but they are are great way to get points.  Remember this is not just a tool, but a game as well!.

My wife and I have both been using SlimKicker for a few weeks now and we are very much enjoying it.  It is motivational and is keeping us on track toward improving our health.  It is a great tool.  The encouragement from other people is always appreciated.  Plus ... bwahaha ... I have more points than her this week and I leveled up!

How Do You Eat an Elephant?

If you haven't watched the online documentary "Hungry for Change", you really need to take the time to do that.  It has a wealth of fabulous information about the foods we eat and most importantly how we can eat to be healthier.  A very compelling case is presented for why our society is so overweight and is suffering from so many chronic diseases.

The movie focuses mostly on the impact our diets have on our health.  There is mention of other things that we need to also get right if we are to experience true health.  Health that comes from the inside out and is not just cosmetic or a false front.  Health that provides real vitality and the strength to withstand the physical, chemical and emotional stresses of life.  To achieve such health requires attention to physical, mental and spiritual needs.  None of these areas can be neglected, for we are only as strong as our weakest link.

So to be healthy you need to not only eat right, but to drink right, sleep right, think right, move right, poop right, and talk right.  Those are Rakowski's Magnificent 7.  Plus you need to have a spine that has no vertebral subluxations.  That assures the nervous system is free from any interference that could compromise your health. Chiropractic adjustments are the only procedure specifically designed to correct vertebral subluxations.  The solution is to develop a lifestyle that promotes health by addressing all these factors.  Notice I use the term develop.  It implies that this is a process.


Does this seem like you have to juggle a lot of balls in order to be healthy?  Before you become too overwhelmed, remember the old riddle:
     Q: How do you eat an elephant?
     A: One bite at a time.
The same principle applies when changing your diet or when becoming healthier.  Take one bite at a time.  Every bite of healthier food you take means one less unhealthy bite you will take.  Every action you take toward being healthier means one less unhealthy action you will take.  The effects become compounding.  Celebrate each little step forward.  Today you ate healthier than yesterday.  Today you took more steps to promote your health than yesterday.  Tomorrow you can again take some small positive bites.  Take small steps forward every day and in a couple of months you will be eating better and you will be a healthier person because you are developing a healthier lifestyle.  One bite at a time.

New Year's Resolutions

In just a couple of days many people will be making New Year's resolutions.  Usually the resolutions focus on making changes to improve one's life in some way.  By January 2 many people have already abandoned their resolutions and by the end of January most people have long forgotten what they "resolved to do" on January 1.  Why does this happen?  Is there a way to keep resolutions?  I'm interested in continually improving my life and helping others do the same.  That's why I so often talk about a healthy chiropractic lifestyle.

Too often resolutions are made because we think there are certain things we should do, like lose weight, exercise more, eat better, etc.  All these things may be good, but are they really something the person is ready to commit to?  Is it someone else's expectation?  Resolutions are a promise to ourselves and no one else.  They need to be something we can passionately commit to.  They should be something we are willing to do, whatever it takes to achieve.  Resolutions made casually are doomed to failure.

Resolutions should also be specific and limited.  If a person wants to eat better, they need to define some specific change they can make.  Perhaps it could be to eat no white foods on week days.  Maybe it will be to eat a low carbohydrate breakfast each day.  If the goal is to become physically fit the resolution could be to walk 30 minutes at lunch Monday, Wednesday and Friday.  A person will be more likely to succeed if they only make one resolution at a time and that the resolution is measurable.  In each of the examples I gave, the person will know whether they have kept their resolution or not.  The person should also set a date when they will re-evaluate their progress.  At the end of January did I succeed in avoiding white foods, or did I eat a good breakfast, or did I exercise during my lunch break.  If I did the one thing I set out to do, I have kept my resolution and will be better for it.

Making a resolution like "I want to loose 30 pounds" is usually not successful.  It is far better to make resolutions about the changes to be made, such as "I will eat only one helping at each meal".  Also make the resolution something you will do, not just something you want to do.  If your desire is to read better literature make your resolution that in January you will read a specific book or books.

Making resolutions should be an ongoing process, not just on New Year's Day.  Making improvements to our lives happens in small incremental steps.  Trying to make too many changes, or too great a change at once, dooms us to failure.  Make one small step at New Year's and another one a few weeks later and then another one.  By 2013 you will be a better person.

Something else to keep in mind is that resolutions are promises to yourself.  Do you trust yourself enough to make a commitment to make a small positive change in your life?

No White Food Plan

Probably the simplest plan for weight loss and health improvement is: no white foods.  That's it!  If it's white don't eat it.  There are a few exceptions which I will point out at the end of this post.

No white foods means no white flour products including white bread and pasta, no white rice, no white sugar, no white (refined) salt, and no white potatoes.  Watch for these foods to be "hidden" in processed food products.  If it looks white, it's white and not on this dietary program. 

The problem with white foods is that they are very simple carbohydrates and are converted very quickly in the body to sugar.  As a result of the rapid rise of sugar in the blood, the body  produces insulin to try to balance the blood sugar levels.  The sugar control mechanisms become stressed over time.  In response there will be increased food cravings, fat deposition around the mid section, metabolic syndrome, insulin resistance, high blood triglycerides, and eventually type 2 diabetes can result.  White foods accelerate this sequence of events.

White foods are usually highly processed.  It can take many chemicals and procedures to remove so many of the components that give food colour.  It is often the coloured things that contain the nutrients that made the original food good for us. Not only are white foods quickly converted to sugar but they are devoid of most nutrients.  They have become empty calories.  Additionally, chemicals used in the processing often remain in the food.  So these white foods can also be toxic.


So, if a food is white just avoid it. The beauty of this approach is that it is so simple.  No calories to count, no portions to weigh, just look at the food and if it's white don't eat it.  Simple.  

Please note white foods that do not fall into this plan are white fish & chicken, egg whites, and cauliflower. These foods are nutritious and do not have the detrimental effects discussed above.

It's Not About What the Scale Says

A top health news story back in August was from the University of Alberta which revealed that many obese people are actually healthier than a good portion of people who have normal weight.  This information was widely published, but if you missed it click here for a link to the Edmonton Journal's report.

For someone who has worked with patients of all body types and sizes for many years, these findings are not surprising.  I've had and continue to have many patients with high body mass indexes who are very healthy people.  They eat well, exercise, and have a good outlook on life.  They have good immune systems and are able to enjoy life as much as anyone else.

I also have patients with normal BMIs who do not enjoy such health.  In some cases their health problems can be directly attributed to the methods they use to keep their weight down.  Often they are victims of yo-yo diets or diets with pour nutritional content.  Some people smoke just to keep their weight in check.  Others punish their bodies with harmful levels of exercise.  The scale may indicate they are healthy, but they are not.

In a society where thin and uberthin are worshiped, carrying extra weight has a real stigma.  But from a health standpoint, it's not about what the scale says, it's about how well the body functions.  Healthy people are able to do the things in life they need and want to do.  Health is not the absence of symptoms or disease.  Lead a healthy lifestyle and let the scale take care of itself.

Fighting Germs

There have been several news articles on the net recently about how many germs are lurking on common surfaces we contact on a daily basis.  Among those highlighted have been toothbrushes, the computer mouse and keyboard, cell phones, dishwashers, sponges, vacuums, door knobs, your office desk, handles on kitchen faucets, mats at the gym, the ATM, and of course the TV remote.  The solution given in every article is to to clean, clean, clean.  Disinfect every surface, every time.

The reality however is that we all touch countless surfaces every day that are brimming with pathogenic bacteria and viruses.  So why aren't we all sick all the time?  That's because the germs are only part of the equation.  The most significant factor is what is termed "host resistance".  This refers to the ability of the person coming in contact with the pathogen to be able to fight the pathogen's ability to cause the disease.  The stronger our immune system is the less likely we are to be affected by any particular germ.  I've observed over the years that some of the people with great immune systems are not particularly fastidious.  On the other hand, I've seen many people who are obsessed with cleaning things yet they have poor immune systems and are frequently sick.  One of the reasons for this is that contact with pathogenic organisms strengthens our immune systems.

The immune system is complex and contact with pathogens is only one factor in strengthening it.  Other things an individual can do is to get adequate sleep, manage stress levels, avoid toxins. exercise regularly, and eat a healthy diet particularly one that promotes alkalinity.  Nutritional supplements such as B complex, Vit. A, C, D & E, probiotics, zinc and others can be very helpful.  An often neglected factor in immune system health is the nervous system which controls all body functions.  Regular chiropractic care assures that the nervous system and consequently the immune system can work optimally.  I've worked hard to keep my immune system strong and chiropractic adjustments are a key factor for me.  Please do not take my next statement as bragging.  As a result of getting adjusted regularly plus consciously looking after my immune system, I have missed only 3 days of work in 26 years due to illness.  Keep in mind that I'm in contact with unhealthy people every day.

Despite what you might think from what I've written already, I truly believe hygiene is an essential factor in maintaining a healthy immune system.  But, we cannot rely on chemical cleansers to keep us healthy.  It's unrealistic to think we can simply clean every surface every time.  We cannot avoid all pathogens, but we can't be foolish and put ourselves in situations where our immune systems will be overwhelmed.  Cleaning hands and surfaces is wise but not to the point of being obsessed. Germs only beat us when we are weaker than the germs, so stay strong.

"I Know I Should ....

Exercise more, eat less sugar, avoid deep fried foods, get more sleep, take more time to relax, stop smoking, get more massages, get adjusted more often, look after myself better."  I hear some version of these statements from my patients on a daily basis.  The conclusion I have to draw is that almost universally people know what they should be doing to be healthier.  But they seem unable to do it.

I was watching a health guru talking to a large group of people.  He was telling them that there were three things each and every person needed to do to be healthier.  As the camera panned across the audience I found myself saying, "He'll do it." "She won't do it."  They aren't going to take his advice."  "That person is right into it."  The people who were going to follow the expert's advise were probably already doing the right things to a very large extent.  The people who were not already on the road to looking after their own health may have been nodding approval but there is only a very slim chance they will actually follow the advice.

We are an educated society.  There are some well known health principals that virtually everyone knows, like getting regular exercise, eating fewer processed foods and more natural foods, getting adequate rest, and practicing good hygiene.  But just because we know these things intellectually doesn't mean we will do them.  There is a great scripture verse that spells out the struggle we face.  "The spirit is willing but the flesh is weak."  Mt 26:41  This applies to all aspects of our lives not just our spiritual lives.  Sadly most of us know what is right and yet we choose to do what is wrong.

I've observed that people make positive changes in their lives in one of two ways.  The first is to reach a point of crisis and the second is to make small incremental changes.

Alcoholics usually have to reach bottom before they will make the necessary changes.  Sugarholics usually have to have diabetic complications before making lifestyle changes.  The reality is that we all have unhealthy behaviours we are addicted to.  The sooner we acknowlege them, the sooner we can get on the road to becoming truly healthier.  That time of acknowledgement often comes at a time of crisis.  This is not the most pleasant way to be motivated to make changes for better health.

The second way to improve one's health is to make a small step forward today.  Take one thing and make it a part of your lifestyle.  Perhaps it will be to exercise 20 minutes everyday, or eat a more nutritious breakfast, or get more sleep, or see your chiropractor regularly.  When that one thing is a part of you, make another small change.  Over time you will become a healthier person.  Each positive result will help motivate you to make another change. The key to this approach is to make small achievable changes to avoid discouragement.  The changes are not dramatic like when we reach a crisis point, but they can be every bit as effective if we persist.  This is why I continue to pass on tidbits of information that you may find helpful.  Perhaps there will be something I say that will click with you and help you to change without having to reach a crisis point.

The First Tomato

Living next to the "Greenhouse Capital of Canada" means that those living in Medicine Hat have fresh local produce almost all year round.  It tastes great and is far better than the vegetables that are shipped from the other site of the planet.  

Yesterday my wife and I made a Greek salad with local cucumbers and peppers.  For the tomato we used the first vine ripened tomato from our backyard garden.  Oh, my!  The flavour of that tomato burst into our mouths, out shining everything else in the salad.  At the first taste there was no doubt this fresh, red orb was just brimming with nutrition that the tomatoes we buy just don't have.   This is the reason we have a garden.  This is what we wait anxiously months for.  The taste and nutrition of a home grown, organic tomato is beyond compare.

It's a privilege that our society and technology have advanced to where we can have fresh produce year round.  We are healthier for it.  But the taste and nutritional value of homegrown, in season produce just cannot be matched.  That's why we have a garden.  If you don't have a garden you are missing something very special and when I eat my tomato I feel sorry for you.

Keep Trim, Strong, Agile and Fast

There was an ad last year for a fitness club in Britain that was pulled because it wasn't politically correct.  I thought it was quite humourous.  Maybe I found it amusing because of the red neck in me.  The ad said, "ADVANCED HEALTH WARNING!  WHEN THE ALIENS COME, THEY WILL EAT THE FATTIES FIRST!

I certainly don't want to belittle those with weight issues.  I carry a few pounds more than I should.  I also have family members who struggle with being over weight.  Fighting to keep pounds off is no laughing matter, but the health club ad still put a smile on my face.  It should get us all thinking about our weight.


The reality is that those who are trim can run faster and fight better.  It is unlikely that we will have to run from or fight aliens.  But, we do need to run from and fight invaders that are forever attacking our bodies.  Viruses, bacteria, toxins, and stresses are all out to destroy our bodies.  Those who are fittest survive; those that aren't get sick and die first.

Sometimes we need a little jolt to get us to take action to make the changes that will help us to be healthier.  We may need to exercise more, eat healthier, take more supplements, reduce stress, sleep more, and get more chiropractic adjustments.  It's not just about losing weight or being physically fit.  It's about adopting a lifestyle that promotes your health.  Being the right weight is just one component of health.

For some people joining a health club can be a step in the right direction.  Even if the club runs an ad that is a little offensive.  If it motivates you to action, it's done a good thing.  Stay trim, keep strong, run fast, and remain agile.  You'll be one of the last to succumb to the aliens.