I found this very helpful as I try my best to eat healthy when I’m going out to dinner..which I sometimes do a few times a week! This information is from the book ” The Raw Food Detox Diet” by Natalia Rose.

CHINESE:

What to eat:  steamed veggies with steamed shrimp or chicken. steamed veggies with brown rice (with small amount of plum sauce if desired).

What to avoid: MSG, Dumplings (white flour), fried items, white and fried rice, thick sauces, heavy meats such as beef or pork and cheap cuts in low-quality sauces.

JAPANESE:

What to eat: avacado, cucucumber rolls, sashimi, fish entree (no starch), seaweed salad, miso soup.

What to avoid: fish rolls, soy products, tempura.

ITALIAN:

What to eat: always begin with a mixed green salad with a natural vinaigrette. whole wheat pasta, marinara, puttanesca, tomato or broth-based primavera sauces. grilled fish or other seafood. baked, grilled or rotisserie chicken, vegetable plate.

What to avoid: cream sauces, white pasta, white bread, gnocchi, breaded meats, starchy sauces, very oily veggies.

INDIAN/THAI/MALAYSIAN

What to eat: curried veggies or other low-oil veggies, brown rice, any grilled, seared or steamed seafood.

What to avoid; fried or battered dished, white rice, poorly combined dishes.

MIDDLE EASTERN

What to eat: grilled vegetable kabob, baba ghanouj, whole wheat pita or veggie gyros, greek-styple salad, tabouleh, hummus, grilled or seared fish or lamb.

What to avoid: meat gyros, yogurt, couscous, fried and battered dishes

I do agree with many of the suggestions that this author made, however I try to avoid all meat unless it is wild-caught. I also try to limit the grains..I do not eat wheat and I do not eat a lot of rice.

My favorite restaurant in Denver: Root Down– their delicious Arugula, squash salad. TO DIE FOR!!  I am there at least once a week and i know what to expect. It is big and hearty. A little soup with it doesn’t hurt either . Root Down is wonderful because it has many vegetarian and vegan options. Their sweet potato fries are amazing as well, in moderation !

Another great restaurant to go to for some healthy options is Sushi Den- again, many vegetarian options and  great sashimi! Their soups are pretty good too. I’m not a huge fan of rice, so sushi in general is not one of my favorites however they have a pretty diverse menu.

Cherry Creek Grill- another one of my favorites. I usually order the “macho salad” without the chicken and goat cheese. Many would think that it would be boring without, but it has so many delicious additions like dates, avacado, nuts, etc that you really don’t even miss the chicken or cheese. Not that I am vegetarian but I really do try to limit the meat in my diet and I avoid dairy whenever possible.

If you know of any other great places to dine that  have healthy menus please comment and let me know as i am always looking out for healthy restaurants!

The most common condition associated with the intake of dairy is Lactose Intolerance, which is the lack of enough lactase in the body to properly break down the lactose (sugar) contained in milk. Most of the world’s population has this condition, except for many of the Northern European and Northern Indian populations who’ve been consuming large amounts of dairy for millennia[5]. Most of these people become intolerant to dairy as they get older however… Another condition that can result from consuming dairy products is a serious reaction to casein and whey[5].

Dairy products, including milk, cheese, ice cream, butter and yogurt contribute to significant amounts of cholesterol and fat to the diet[1]. Diets high in fat and saturated fat can increase the risk of many chronic diseases such as cardiovascular disease.  Clinical research shows that dairy products have no effect on preventing osteoporosis, in a Harvard Nurses’ Health Study[1]. Increased intake of calcium from dairy products was associated with a higher risk of fracture in an Australian study[2].

Several cancers have been linked to the consumption of dairy products, such as Ovarian cancer[2].  According to a study by Daniel Cramer, M.D., and his colleagues at Havard, when dairy product consumption exceeds the enzymes’ capacity to break down galactose, it can build up in the blood stream and it may affect woman’s ovaries[1].  Breast and prostate cancers have also been linked to the consumption of dairy products[2].

Synthetic hormones such as recombinant bovine growth hormone (rBGH) are commonly used in dairy cows to increase the production of milk[3]. Mastitis can result due to an over-production of milk thus antibiotics are used and there have been traces found in samples of milk and other dairy products[3].

Eating dairy can cause the following symptoms: puffy face and eyes, sinus headaches, stuffy head,  watery eyes, itchiness, sneezing, insomnia, phlegm, clogged ears, sore throat, foggy head, indigestion, eczema and skin problems, and weight gain[3].

Does your stomach churn after you eat cheese/yogurt/milk…and do you have bowel issues shortly afterwards? This may be a sign that you’re lactose Intolerant!  The National Institution of Diabetes and Digestive and Kidney Diseases (NIDDK) estimates that 30 to 50 million Americans are Lactose Intolerante[6].  Gas, stomach cramps, bloating, nausea and diarrhea are other symptoms that dairy consumption can cause!

There are mainly delicious alternatives to dairy products. Almond milk has gotten more popular over the last few years, as it is dairy-free and delicious..great in smoothies and in your coffee/tea.  You will also find that natural foods stores, Whole Foods, Vitamin Cottage, Sunflower, and even Costco now carry Almond milk!  I prefer to make almond milk at home with my Vitamix Blender .  Grocery stores also carry dairy-free cheeses that are actually quite tasty and they melt!! Great for pizza !

I will be having a workshop at Higher Health Chiropractic bimonthly, and will be showing those who attend how to make various nut milks and dairy-free cheeses! If you have interest in attending one of our workshops please call the office at (303) 925-0808 and schedule with Bobbie!

Hyperbaric Oxygen Therapy has been clinically proven to produce a more efficient immune system, rapid regeneration of cells, and works as a potent anti-aging therapy[1]. By increasing the delivery of oxygen throughout one’s body it will result in improved health and vitality[2].

Hyperbaric means increased atmospheric pressure. At sea level, we live at an average pressure of 14.7 psi (pounds per square inch/aka 1 atmosphere)[1].  The hyperbaric chamber enables one to breath in pure oxygen under a pressurized environment (4 psi in my chamber) which significantly delivers oxygen to all tissues in the body–most importantly to places that have “restricted blood flow or blockages”[1].

Pure oxygen under a pressurized environment is effective in the aging process because oxygen is full of antioxidants.  The saturation of oxygen in muscle tissue will aid in helping stop the aging process by infusing blood cells with 100 % oxygen–and this type of saturation will cause significant healing at a cellular level[2]. The deposits of collagen in the body will be saturated with oxygen as well. This in itself is extremely important in the anti-aging process.

If you have any questions regarding Hyperbaric Oxygen Therapy and how it may be beneficial for you, please call the office at (303) 925-0808

Green smoothies are simply smoothies with greens blended through them. Blended greens are easier to digest as their structures are “ripped” apart and they are effectively pre-digested[1].
Green smoothies are a great breakfast choice as they provide a healthy abundance of vitamins, minerals, phytochemicals and chlorophyll[2]. They are also an excellent source of fiber.
There are many choices of greens to choose from when creating your smoothies: spinach, Kale, Parsley, dandelion greens, collards, etc…
HOWEVER, if you’re new to adding greens to your smoothies, start with Spinach as it is a little easier to get use to than some of the others. Adding lemon and fruit can really help to take away the “feel like i’m eating grass” taste!! The more you practice making these smoothies, you will find what ratio of fruits and greens works for you! I go as far as to add protein powder and almond milk to my smoothies. “Xymogen” makes an amazing chocolate and vanilla protein powder — “Opticleanse/ I5 Shake” that blends very well and is super yummy!!
DO rotate your greens in time as spinach contains “alkaloids” which can act like a toxin in our bodies if ingested in large quantities[3].

Here is an example of a greens shake that I absolutely love!

1 bunch of spinach
1 cup of almond milk
1 cup filtered water
1 frozen ripe banana
1/2 cup organic blueberries
1/2 squeezed lemon
2 tbsp ground flax seeds
1or2 scoop(s) Xymogens vanilla I5

Put the spinach in last (vitamix blenders are the best!) . Blend for 30 seconds and place in freezer for 10 minutes (tastes better cold).

If you have any questions regarding Xymogens protein powder please call our office at (303) 925-0808!

One more important note! It is important to CHEW your green smoothie with each sip as it initiates the digestive process!!

Apples, Cantaloupe, Carrots, Celery, Cherries, Grapes, Lettuce, Nectarines, Peaches, Pears, Potatoes, Raspberries, Spinach, Strawberries and Tomatoes.

Organic or not, make sure to wash your vegetables and fruits before consumption. According to the FDA, roughly 12 % of all food-borne illnesses that occurred between 1990 and 2000 originated in fresh produce! [1]  The contamination was likely to have originated at the farm where the product was grown or in the processing plant[2]. Nevertheless, the benefits of eating fruits and vegetables still outweigh the drawbacks and eating organic cuts down on this issue.

HOW TO SAFELY WASH YOUR VEGETABLES AND FRUITS:

1.  Wash your hands thoroughly before food preparation.

2.  Wash all fruits and veggies in cold running, filtered water. (you can find reasonably priced filteres at most natural food stores- such as Sunflower Market or Whole Foods. Remove all dirt.

3. Use a fruit/veggie wash– you can buy this or can make one home-made: Mix one tablespoon of lemon juice with two quarts of water- soak fruits and veggies in this for at lease five minutes than rinse with cold filtered water again.

4. Always rewash bagged products, even if it says “pre-washed”.

5. Clean your counter-tops, cutting boards and utensils with hot soapy water.

Certified Organic food should not have pesticides, heavy metals, dangerous industrial chemicals like artificial flavors, colors or preservatives. It’s “real” food.

We have only encountered the 100,000+ chemicals added to toxic food in the last 70 years or so. our cells and bodies are used to “real” food. Not to mention the scientists that have messed with the genetic make-up of our food (“GMO”–watch out for this!!) and our bodies don’t recognize how to process this!!

Grow or purchase local, fresh, organic food!

The most common way that colds are spread is via direct contact with others that are infected. Moist, warm environments are where they thrive. Symptoms will develop within about ten hours from the arrival of the virus in your body – the “incubation period”.

Cold symptoms: dry, scratchy throat, runny nose and sneezing, hoarse voice, cough, mild headache, mild fever and a generally unwell or muzzy head feeling [1].

Symptoms should improve after 3 days and be gone after 7. If it does not go away, you may have the flu so make sure to take your temperature as a high fever indicates that your body is fighting something more serious! (above 38 deg C).

Treatment:   keep well hydrated. Use a humidifier. Get plenty of rest and eat regularily to keep energy lovels from dropping.Take a vit C supplement and a good D3 supplement (5000 IUs is recommended in resent studies for the normal healthy individual but it would be a good idea to take 50,000 IUs when you are having cold-like symptoms. Zinc may be useful too.

If you have any questions on how to better prevent the cold and flu –rather than fleeing to get a flu vaccination– please call the office (303) 925-0808 and ask for Dr. Deanna.

Researcher Mark Hyman, MD found that Massage Therapy increased levels of vasopressin and cortisol, leading to decreased brain activation of stress hormones; via decreased activity of the hypothalamic–pituitary–adrenal axis (HPA) activity) and enhanced immune system function.

Study Conclusion

Preliminary data suggest that a single session of Swedish Massage Therapy produces measurable biologic effects. If replicated, these findings may have implications for managing inflammatory and autoimmune conditions.

Study Source: Hyman, M. A Preliminary Study of the Effects of a Single Session of Swedish Massage on Hypothalamic–Pituitary–Adrenal and Immune Function in Normal Individuals The Journal of Alternative and Complementary Medicine. Ahead of Print 2010.

Business coverage of these issues is yet another reminder of how far health care has moved away from its original and sole focus on treatment. Sadly, the bottom line has become the bottom line. And yet, there may be real breakthroughs on the horizon. Advances in DNA analysis and nanotechnology may bring us closer to a world of personalized treatment for cancer and other disorders.

For example, university researchers have been working for years on methods to deliver cancer drugs to the actual tumor.¹ If possible, this would substantially improve on current treatment which floods the patient’s entire body with highly toxic anti-cancer medication.

These new methods – collectively termed targeted cancer therapy – involve the cancer drugs hitching a ride on very small particles – nanoparticles – which are programmed to seek out and attach to the malignant tumor.² The toxic drug only interacts with the tumor cells, killing the tumor but not affecting any of the patient’s normal cells. If this research pans out, meaningful progress would be made.

Early detection of disease – cancers, hormonal disorders, inflammatory diseases – is often discussed as a critical factor in the success of treatment. Recently, in the last ten years, progress in the fields of nanotechnology and DNA and protein analysis has brought us closer to real-world early detection.

Healthy Lifestyles
Heart disease, diabetes, and obesity – a formidable triad. These chronic disorders are interrelated and the presence of one will often lead over time to development of one or both of the others.

The good news is that, for the most part, these three entities occur as a result of lifestyle choices. This means we can greatly reduce the likelihood of developing one or all of these conditions.

For example, at present more than one-third of American children are overweight or obese. These kids are very likely to develop diabetes and, later on, heart disease. So, if you’re overweight or obese as a child, you can look forward to a lifetime of health problems.

Why do American kids have these problems? The answer is simple – they don’t exercise and they eat large amounts of junk food. The solutions are obvious and just as simple.

Developing lifelong habits of regular exercise and good nutrition begins at home. Parents who exercise regularly and provide healthy, balanced meals for their kids help their kids develop the habit of making healthful lifestyle choices, habits that will last a lifetime.

Researchers are gaining the ability to analyze very small amounts of biomarkers – specialized proteins that may indicate the presence of specific diseases – in both blood and individual cells³. A lot more work needs to be done to standardize these tests and understand which biomarkers are related to which diseases – but this seems to be merely a matter time. Within ten or fifteen years, such analysis may become readily available and routine. This would be a real breakthrough.

However, rather than placing our bets on diagnostic and treatment methods that may or may not become available, doesn’t it make more sense to take care of our physical health right now, today? The vast majority of diseases that affect Americans – heart disease, diabetes, and obesity – are, for the most part, lifestyle disorders. And, there is plenty of evidence to suggest that many cancers are also related to lifestyle.

Of course, lifestyle is a code word for good nutrition, regular exercise, sufficient rest, a positive mental attitude, and rewarding family and personal relationships. An important part of lifestyle is maintaining a body that works – and the best way to ensure good overall health is with periodic, regular chiropractic care.

Chiropractic treatment ensures your body is working at its optimum. Chiropractic treatment gives your body its best chance of functioning at a level of optimum health. Your chiropractor will be glad to help you learn how to achieve a healthy, vibrant lifestyle.

¹Choi MR, et al: A Cellular Trojan Horse for Delivery of Therapeutic Nanoparticles into Tumors. Nano Letters 7(12):3759-3765, 2007
²Zahr AS, Pishko MV: Encapsulation of paclitaxel in macromolecular nanoshells. Biomacromolecules 8(6):2004-2010, 2007
³Favis R, et al: Universal DNA Microarray Analysisof p53 Mutations in Undissected Colorectal Tumors. Human Mutation 24:63-75, 2004

Heart disease includes high blood pressure, arteriosclerosis, coronary artery obstruction, angina, and heart attacks. Most of these conditions represent a chain of events. Left untreated, of course, high blood pressure is a leading cause of heart attack and stroke.

Most cases of diabetes develop from a pre-diabetic state which is also known as insulin resistance. Insulin – a hormone produced by the pancreas – is necessary for cells to be able to absorb glucose from the bloodstream and use the glucose for energy. If cells become insulin resistant, glucose stays in the bloodstream, leading to a pre-diabetic condition.

Left untreated, pre-diabetes likely advances to diabetes, in which insulin resistance is combined with insulin depletion, as the pancreas loses its ability to produce this important hormone. Diabetes may lead to many severe problems, including kidney failure, and is a leading cause of death from heart failure.²

Cancer is now being recognized as a chronic disease.³ Rather than being a mysterious disorder that occurs randomly, many cancers are now understood to have many elements in common with other chronic diseases such as diabetes and heart disease.

Physical Activity and Chronic Disease

In recent years, study after study has shown that physical activity is one of the top factors in lowering the risk of developing chronic disease. Risk of diabetes, cardiovascular disease, and even cancer are lowered by consistent, moderate exercise.

These remarkable findings have profound implications. Exercise now becomes much more than a quick fix to get yourself ready for the summer and summer clothes. Exercise is now known to be a critically important life-prolonging activity.

If you’re concerned about diabetes – exercise. If you’re concerned about heart disease – exercise. If you’re concerned about cancer – exercise. Exercise is not all there is to do, of course, but if you’re not exercising, you’re missing a key factor in maintaining good health.

Of course, no one is going to start exercising because they think they “should”. Exercise is always a choice. Federal guidelines recommend 30 minutes of exercise five times a week. These 30 minutes may be spread out over the course of the day, if needed. If we choose to be healthy, we can do this.

Pain is a common element to chronic disease. Affected persons often take daily pain medications. Most people become tolerant to their medication and require increasingly stronger doses. The pain of chronic disease is notoriously difficult to treat.

In recent years a holistic approach has been successfully applied in the treatment of heart disease, cancer, and diabetes. Chiropractic care is an important component of the holistic approach.

Chiropractic care helps restore more normal biomechanical function to the spine, which in turn improves the ability of the nerve system to effectively communicate with the rest of the body. Important benefits of this restored function may be an improvement in the body’s ability to repair damaged tissues, a strengthened immune system, and reduced levels of musculoskeletal pain. Such improvements may help lead to improved daily functioning. As levels of pain decrease, a person may be able to engage in more physical activity. Multiple benefits follow.

Chiropractic care is a key part of an integrative approach to the management of the pain of chronic disease. Your local chiropractor will be glad to help you determine whether chiropractic care is right for you.

¹“An Unhealthy America: The Economic Burden of Chronic Disease”. Santa Monica, CA, Milken Institute, 2007
²Eddy DM, et al: The metabolic syndrome and cardiovascular risk: implications for clinical practice. Int J Obes 32(Suppl 2):S5-S10, 2008
³“Food, Nutrition, Physical Activity, and the Prevention of Cancer”. Washington, DC, American Institute for Cancer Research, 2007