Health & Wellness Strategies August 2008 |
The Conde Center for Chiropractic Neurology is proud to present this monthly newsletter in the hopes that it will guide you in the path to optimal health and wellness. The Conde Center is a specialty office in the field of chiropractic neurology, one of only one thousand in the U.S. We provide specialized care for back-neck pain, numbness-tingling, sciatica, stenosis, fibromyalgia, vertigo-balance disorders, migraine headaches and undiagnosed neurological symptoms. |
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Are You Drinking Enough Water?
"Water is life's matter and matrix, mother and medium. There is no life without water." -Albert Szent-Gyorgyi, Hungarian biochemist & Nobel Prize Winner for Medicine
Water is the most abundant molecule on the earth's surface, making up about 70% of our planet. It is also the only common substance found naturally in all three states of matter: gaseous, liquid and solid. Without it, life as we know it would cease to exist. And chances are, you probably aren't getting enough of it into your life. This remarkable substance should be finding its way into your own personal ecosystem in the form of at least eight 8-ounce glasses a day.
A great variety of physical ailments can be traced to drinking too little water. In the past few years, some outlets have suggested that as long as you get eight 8-ounce servings of fluid in some form (such as juices, teas, coffees) that you will be meeting your daily requirements. The truth is, while these substances have all have water in them, they also contain diuretics (like caffeine that increase the rate of excretion in your body), as well as extra calories from sugars. Your body really does need pure water since our bodies are mostly water, and so this ongoing intake of water is essential to our every function. Drink the appropriate amounts and everything is much more likely to function at optimal levels. Don't drink enough water and over the short term you will experience routine fatigue, dry skin, headaches and constipation; over the longer term, every body function will degrade more quickly. It really is as simple as that.
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MAKE THIS TONIGHT!
Grilled Salmon & Spinach Salad
Spinach and salmon are two of the best foods that you can incorporate into your diet to reduce the amount of inflammation in your body. Salmon is revered as a fish that is high in protein and Omega-3 fatty acids. But did you know that a 4-ounce serving of wild salmon provides a full day's requirement of vitamin D as well? That same piece of fish also contains high amounts of B12, B6, niacin, selenium, and magnesium. Spinach contains an impressive range of active substances which are indispensable to the body. With only 17 calories, 1 cup of spinach supplies the body with 5 mg of iron, 500 mg of potassium, 170 mg of calcium, 23 mg of vitamin C, 2 mg of vitamin E, 150 micrograms of folic acid, 3500 micrograms of beta-carotene and 7 grams of alimentary fibers. Not to mention that it also contains phosphorus, magnesium, sulfur, zinc, manganese, iodine, copper, vitamins B1, B2, B6, K, vitamin A, and amino acids such as arginine and lysine! So do yourself a favor--make this delicious recipe tonight. Not only will you be giving your taste buds a treat, you'll be doing your body a world of good.
Ingredients
VINAIGRETTE: 1/3 cup lemon juice (about 2 lemons, preferably Meyer) 2/3 cup fresh orange juice (use 1 large navel orange) 2 tablespoons minced shallots 1 1/2 cups extra-virgin olive oil 1 teaspoon lemon zest 1 teaspoon orange zest 1 tablespoon honey 1 teaspoon sea salt or table salt 1/4 teaspoon freshly ground black pepper
SALAD: 6 cups bagged baby spinach leaves (about 6 ounces) 1 pint cherry tomatoes, halved 1 1/2 cups fresh corn kernels 1/4 cup vinaigrette
SALMON: 6 skinless salmon fillets (each 5 to 6 ounces and 1 inch thick) Extra-virgin olive oil for misting 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 2 tablespoons minced fresh chives, for garnish
Preparation
1. Pour the citrus juices into a bowl, and add the minced shallots. Slowly whisk in 1 1/2 cups olive oil to form a smooth emulsion. Add the citrus zest and honey, and season with 1 teaspoon salt and 1/4 teaspoon pepper. (This makes about 2 1/2 cups of vinaigrette; it can be refrigerated, tightly covered, for up to 2 weeks.)
2. Preheat a grill or grill pan over medium-high heat.
3. While the pan is heating, make the salad: In a large bowl, combine the spinach, tomatoes, and corn. Drizzle 1/4 cup of the vinaigrette over the salad to dress the vegetables lightly, and toss well. Arrange the salad on a platter or individual plates, and set aside.
4. Lightly coat the salmon on both sides with an olive oil mister (or drizzle olive oil on it); season with salt and pepper. Place on the hot grill pan; grill, turning once, until golden brown on both sides and medium-rare in the center, about 8 minutes.
5. Remove salmon fillets from the pan, and place them on top of the salad, or divide among individual salads. Sprinkle chives on top. Serve at once.
Yields 6 servings.
Recipe from Health, May 2006 |
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DID YOU KNOW...
- One human brain generates more electrical impulses in a single day than all of the world's telephones put together?
- The average brain weighs about 3 pounds, but more than 2 pounds of that is water? (Another good reason to drink up that glorious H2O!)
- Green tea contains catechins, flavonoids which kill germs and help reduce the sulfur compounds that cause bad breath?
- Based on life expectancies, each cigarette you smoke shortens your life by 11 minutes.
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SUCCESS STORIES
"Lara", a 73 year-old female, came into our office with complaints of diffuse pain all over her body. She could not endure any type of pressure before experiencing relentless pain. She also suffered from chronic fatigue and sleep deprivation. She had also been diagnosed with irritable bowel syndrome. After visiting many rheumatologists and orthopedists without any cessation of the symptoms she came to our office. Within one month of treatment (which consisted of brain-based exercises, graded aerobic exercise, and dietary & nutritional changes) she was almost essentially pain-free. She experienced little to no pain upon pressure and reported improved energy as well. |
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EXERCISE OF THE MONTH: Bird-Dog
Bird-Dog is a simple core exercise that emphasizes the elements of endurance and coordination. This exercise also activates the areas of the brain that are responsible for posture and coordination.
Targets: The Lumbar Extensors - longissimus, iliocostalis, multifidi
How-to: From an all-fours position, extend one leg and the opposite arm so that they are parallel to the floor. Hold this position for ten seconds, and then repeat with the opposite arm and leg. Bird-Dog can be made a more difficult exercise with the addition of pillows underneath your knees and hands to create an unstable surface.
Be sure to: Maintain neutral spinal alignment throughout the exercise.
Maintain a mild contraction of the abdominal wall to help ensure spine stability.
Avoid "hiking" the hip, which twists the spine.
***Consult your physician prior to beginning any exercise regimen. *** |
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BRAIN EXERCISE OF THE MONTH
Share a meal without verbal exchange by utilizing facial and body gestures to communicate with one another. Make an attempt to share the highlights of your day without speaking. This exercise is a powerful stimulus for the reasoning centers of the brain.
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Calcium Citramate & Vitamin D: A Winning Combination
Calcium and Vitamin D are nutrients that have received much attention in recent years because they work together to prevent several chronic diseases. Vitamin D is necessary for the absorption of calcium, as its presence increases the amount of calcium absorbed in the body.
Vitamin D sufficiency is required for optimal health. Recent controlled trials found that supplemental cholecalciferol (vitamin D3) significantly reduces all-cause mortality. Conditions with a strong evidence for a protective effect of vitamin D include several bone diseases, muscle weakness, more than a dozen types of internal cancers, multiple sclerosis, chronic pain, depression, seasonal affective disorder, and type 1 diabetes mellitus.
Calcium is the most abundant mineral found in the human body. The majority (99%) is stored in the bones and teeth; the rest is stored in muscle tissue and blood. In addition to bone building and remodeling, calcium is also responsible for muscle contraction, central nervous function and hormone secretion. Calcium deficiency is of major concern in the United States-it is estimated that more than half of Americans do not get enough calcium in their diets! A low level of calcium in the blood can make the nervous system highly irritable, causing spasms in the extremities, muscle cramps, abdominal cramps and overly active reflexes. Chronic calcium deficiency contributes to poor mineralization of bones and osteoporosis.
We are proud to offer Thorne Research's formulations of Calcium Citramate and D-1000. For over 20 years, Thorne has been the leading developer and manufacturer of nutritional supplements backed by solid research and scientific evidence.
Please contact our office for more information about these great products.
*These products are not intended to prevent, treat, diagnose or cure any disease.
Information about Calcium Citramate & D-1000 provided by Thorne, makers of these products.* | |
_________________________________________________________ Contact Us Dr. John Conde is a Board Certified Chiropractic Neurologist. He holds diplomate status through the American Chiropractic Neurology Board. His office is located at the Atlantic Grove in Delray Beach, Florida. For more information, or to make an appointment, please contact 561-330-6096 or info@thecondecenter.com.
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