Gardening Ergonomics

Spring is here, the weather is warming up, sprouts are springing forth, and for some of you, that means that it is time to go play in the dirt. There is no question that springtime is a time to get the yard and garden ready to go and this can also mean the start of some aches and pains that come with kneeling on the ground and raking mulch or running all the equipment that has been packed away all winter as you help all your green friends recover from the (milder than normal) winter. Here are some tips to keep you from needing some recovery as well.

The work you are setting out to do is going to be fun but remember to get ready to do it. Like any other workouts it is important to include warm up and cool down periods. Preparing your body for these activities is important especially if you haven’t been doing these motions for awhile. It is also a good idea to add variety to your activities, and remember to take it easy.

Yard and Garden Fitness Stretches:

• Breathing deeply and rhythmically, and being comfortable are the basics to remember while doing any stretches. You should feel no pain as you do your stretches.
• While standing with one foot on a step or a bench, gently bend forward until you can feel a gentle stretch in the back of your thigh and hold for 15 seconds. Do this two times and repeat on the other side.
• Stand up and balance yourself by holding a wall or other stable surface if needed. Bend one knee and grab your ankle with the hand on that same side. Pull your heel toward your buttocks and hold this position for 20 seconds to stretch your quadriceps muscle on the front of your thigh. Do this two times and repeat on the other side.
• While standing, weave your fingers together with your palms up and lean to one side for 10 seconds. This should stretch the side of your upper body, then reverse to stretch the other side. Repeat this stretch 2 to 3 times.
• “Hug your best friend” next by wrapping your arms around yourself after letting your breath out and rotate to one side. Stretch as far as you can comfortably go and hold for 10 seconds before you reverse. Repeat this fun little number 2 to 3 times.

There are other things to keep in mind as you go through your yard and garden workout:

• Use good posture and body mechanics:
  • Kneel rather than bending at the waist while working in the garden.
  • Stand up as straight as possible and keep your head up as you mow and rake.
  • Bend at the knees, not the waist, as you pick up piles of leaves and grass.
• Switch sides or positions as you work, especially if you are doing lots of repetitive motions.
• Continue to stretch as you work and take frequent breaks.
• Avoid the heat, when it is warm outside, try to do most of your work in the cooler mornings or evening if possible.
• Drink lots of water, remember, this is a workout too.
• You can bend and you can twist but try to avoid activities where you have to both bend and twist at the same time.
• Make small piles of leaves or garden scraps to avoid the possibility of back strain.
• Consider electric power tools and equipment as they are often much lighter than their engine powered brethren.
• When using the mower, use your whole body weight to push the mower rather than just your arms and back.

After a satisfying day giving your green thumb a thorough workout you may feel some aches and pains despite your best efforts with warm up and cool down stretches. There are some ways to alleviate some of the discomfort by applying a cold pack to any sore areas for the first 48 hours and a heat pack after 48 hours. Consider chiropractic care if there is no improvement after 2 to 3 days.

Be safe. Be well. Be green.

Yours in health,

Dr. Kevin Leveille DC

Stop the sneak attack on GMO labeling

Stand Up for Your Right to Know! Say “no!” to bad rules regarding GMOs!

If the U.S. government has its way, a powerful intergovernmental group you’ve probably never heard of may soon prevent anyone anywhere from labeling genetically modified (GMO) food.

Operated by the United Nations, the Codex Alimentarius is a collection of guidelines, codes and recommendations regarding food safety and labeling standards which are used by the World Trade Organization (WTO) to settle international disputes regarding food and agricultural trade agreements.

The U.S. Delegation to the Codex meeting is adopting a position that would make it virtually impossible to label foods as “GMO-free” anywhere in the world.

Stop this end-run around our democratic process and make sure the voice of the American people is heard on GMO labeling by signing this petition.

According to draft language circulated by the FDA, the U.S. will oppose a proposal at an upcoming meeting of an important Codex committee that would allow the labeling of genetically engineered food. Consumers Union and more than 80 family farm, public health, environmental and organic food organizations, including Food Democracy Now!, have raised concerns that the U.S. position will create major problems for American producers who want to label their products as “GMO-free.”

Unfortunately, rather than taking a proactive stance on GMO labeling and standing up for the rights of America’s citizens, the Obama administration has incorporated pre-existing Bush administration positions, stating that Codex should not “suggest or imply that GM/GE foods are in any way different from other foods.”

Leading national food policy experts believe this position directly contradicts USDA Organic standards, which prohibit the use of genetically engineered products. If adopted, the Obama administration’s proposal might not only weaken organic standards, but could also lead to further genetic contamination of U.S. organic crops – the fastest and most profitable segment of agriculture today.

Even worse, the current U.S. draft position paper declares that mandatory labeling laws such as they have in Europe are “false, misleading or deceptive.” If the U.S. succeeds in writing this proposed Codex regulation, any attempts to label foods here in the U.S. as genetically engineered, whether voluntary or by law, would become far more difficult, if not impossible.

This extreme position on genetically engineered food is unacceptable. Countries should be able to make their own decisions on the labeling of genetically engineered foods. Sign the petition today!

The reality of healthcare

This is a great video on the state of our health care and how we can make changes to help ourselves:

More info on the Swine Flu

With all the rage of the swine flu, I wanted to give you some information so you can stay informed.

Here is a link to the National Vaccine Information Center for those families who would like more information about the current flu: National Vaccine Information Center.

Also, my friend and colleague, Dr. Heather Rice, will be doing a teleseminar/ webinar on Wed Oct 28th on the topic of vaccinations. (I believe it is free of charge). For those interested in registering for the class call 802 985-9850 or send email to
belifeful@gmail.com

As always we welcome you to come in and see us at Cedar Wood Chiropractic for a nutrition screening, chiropractic care or just to say hi!

Stay well and stay informed.

Hope this helps,
Dr.Suzy Harris

Thinking of getting vaccinated for the Swine Flu?

If you’re thinking of getting vaccinated know the facts first. The following video discusses the possible side affects this vaccine can cause. Just passing this on to help you stay informed during this cold and flu season.  Please come see us or shoot us an email and let us help you keep your immune system strong.

In the meantime here are some things you can do to try and stay healthy during flu season:

• Cut out sugar, dairy, grains as much as you can and eat instead good proteins (meats, eggs, beans, quinoa, nuts) and good fats (olive oil, eggs, avocados, butter, coconut milk/oil, meats), yummy lower starch veggies – broccoli, kale, brussel sprouts, green beans, etc.,
• Drink lots of pure water (not tap)
• Limit fruits (especially fruit juices– too high in sugar!) better fruits are berries and apples as opposed to high sugar fruits like banana, pineapple, mango and any dried fruits
• Get lots of rest
• Wash your hands frequently and don’t touch your mouth/nose/face too much

Limit Your Grains

Compared to the 1970s, Americans now consume 50% more grain products, mostly as white breads, refined-flour pastas, and corn as snack chips.

There has been a tremendous amount of debate regarding grains. Whole unprocessed grains can be a rich source of vitamins and minerals, but with soil depletion and the special strain of grains that modern agriculture has developed, it isn’t clear what nutrients remain. The two predominantly used grains in this country are genetically engineered and have 5 times the gluten content and only 1/3 of the protein content of the original wheat from which it was derived. The high gluten content is to blame for patients’ allergic reaction.

The Evidence is Clear

Scholars have studied disease patterns and the decline of various civlizations, and found many of the degenerative diseases developed when cultivation of grains became a major part of their diet. Chemicals naturally found in certain grains, lack of the appropriate enzymes and the carbohydrate content of grains make them a source of trouble for many individuals. Our opinion at this time is to minimize grains such as wheat and barley. Unprocessed rye, rolled oats, and brown rice can be considered on occasion to give you more variety. Danish and German brown breads like pumpernickel seem to be nutritious.

For more information about grains, more fun health tips and a great recipe for Roast Red Pepper and Tomato Soup with Basil, check out our Fall 2009 Newsletter.

Food 101, the low-down on wheat, sugar and dairy

Sugar, dairy and wheat are common allergens. They are relatively new foods to humans — they are not foods we ate as hunter-gatherers, therefore our bodies are not used to digesting them. These three foods, especially in their processed forms (refined white sugar, breads, pasta, baked goods), are difficult to digest and cause inflammation in our digestive systems as well as all over our bodies.

Inflammation is a reaction of the immune system; its presence means that the body has found something offending and is trying to get rid of it. An inflamed bowel will not absorb nutrients efficiently and may cause fatigue, constipation, diarrhea, indigestion or any number of other maladies. In some cases, the inflammation can appear in the skin, joints, and muscles causing headaches, arthritis, acne, and eczema, to name but a few.

Wheat contains a compound called gluten. Gluten is notoriously difficult to digest. Many people are sensitive to it. Gluten intolerance can lead to inflammation of the bowel causing indigestion, bloating, diarrhea, constipation, nausea, and even asthma. Furthermore, processed wheat products like breads, pastas, and baked goods, plus starchy foods like potatoes, are broken down to sugar very quickly in the body. This causes a spike in blood-glucose levels, which causes your pancreas to produce a lot of insulin in a short amount of time.

If these insulin spikes happen often, insulin resistance can result. When this occurs, elevated levels of sugar and insulin are found in the blood, making it difficult for your body to appropriately convert sugar into energy. This condition leads to metabolic disorders including diabetes, fatigue, high blood pressure, weight gain/inability to lose weight, bloating, and even depression!

Eating refined sugar products causes the same insulin spikes as stated above.

Dairy contains lactose, a sugar. Lactose intolerance, even in milder forms, is very common in adults. Lactase is the name of the enzyme our bodies use to digest lactose. However, this enzyme is mainly found in children, causing lactose intolerance to appear in adults. Lactose intolerance is characterized by bloating/gas, nausea, cramps, and diarrhea.

Dairy also contains a large amount of an animal protein known as casein. Casein is a very large molecule that takes a lot more time and energy for the body to digest. Some people cannot digest this protein at all, while some people can digest it but only in small amounts. Cow’s milk can have up to 300 times the amount of protein as other types of milk, making it a taxing food for the body’s digestive system. Again, if you are eating something that your bowels have a hard time breaking down and using as nutrients, your body will react with inflammation. Inability to digest casein results in vomiting, diarrhea, constipation, hives, and other skin rashes.

When these foods are reduced or removed from one’s diet, the body will be given a chance to focus on healing instead of using all of its energy on trying to digest these difficult foods. You will find that shifting your diet away from processed foods and towards whole foods (vegetables, lean meats, low-sugar fruits) will not only make you feel better, but it will be the first step in addressing all of your health concerns!

Keep in mind: whenever deciding to change your food intake, moderation is the key! It isn’t always necessary to avoid wheat, sugar, and dairy altogether. The best thing for you is to find the appropriate balance in your diet.

Yours in health,
Dr. Suzy Harris
Clinical Nutritionist/Chiropractic Physician

The truth about heart disease

Out of 37 countries, the US spends the most on the treatment of heart disease. Yet, we are last among those 37 countries to successfully treat the disease. Something seems askew, don’t you think?

Recent studies performed both by the medical community and non-medical community indicate that high insulin levels and inflammation are more at cause for our country’s consistent rise in heart disease (a situation brought on by high sugar, high refined carbohydrate diets) than high cholesterol.  To date, the common practice is to eat low fat/low cholesterol diets, exercise, handle stress, and take medications to keep cholesterol low, blood thin and often secondary meds to handle side effects of constipation, joint pain, depression, etc.

Since this protocol has not helped in reducing the rate of death caused by heart disease, maybe we should pay more attention to the studies blaming inflammation?  If we consider inflammation the bandit that steals energy and function from the heart, what can we do to support our bodies to avoid it?

1. Fats – Healthy fats (non-fried/ non hydrogenated) help reduce inflammation in the body and linings of the blood vessels and heart.
2. Cholesterol - Your body needs cholesterol.  Your hormone glands, involved in managing inflammation, need cholesterol to make their hormones. Your hormone glands, involved in managing inflammation, need cholesterol to make their hormones.

Suppressed cholesterol = suppressed quality hormones = reduced ability to manage inflammation.

Since our country has been forcing cholesterol levels down with statin drugs we have higher rates of infertility, libido, impotence, depression/anxiety, ADHD, all of which are hormone imbalance related.

Inflammation is what causes the linings of arteries to become tacky and cholesterol then sticks to the walls creating the blockages we are all so afraid of.  Many people have cholesterols over 200-300 and never have heart disease, while several cases of people with low cholesterol are still having heart attacks.  H-m-m-m.

Vitamins A, C and E along with Essential Fatty Acids and a diet low in sugar, can reduce the inflammation of arteries reducing the tendency for atherosclerosis (cholesterol clogged arteries).  Why keep thinning the blood and lowering cholesterol if this whole food approach works?

Clogged arteries or congested filtering organs (liver, kidney, and bowel) can cause the heart to work harder.  When a muscle is worked hard it will bulk up much like when you lift weights.  When a heart bulks up, the valves become stretched and unable to function.  Heart valve problems (when the patient is not in life threatening stage) can be addressed with clearing congestion in the filtering organs and reducing the work out on the heart.  The heart will come back to normal size and miraculously the valves no longer stretched begin to function!

Atrial fibrillation (irregular heart beats) are also very successfully affected by fixing vitamin B deficiency.  Dr. Bruce West has treated tens of thousands of heart patients over his 30+ years in practice by addressing B vitamin deficiency, increasing essential fatty acids, and minerals with whole foods (sometimes whole food supplements if therapeutically needed).

This absolutely DOES NOT mean you should jump off any meds you might be taking after reading this post. Reducing medications is something to take very seriously and should be approached with the guidance of your medical doctor if you reach a place where your health is improving and it makes sense to try it.

For more articles and information about Dr. Suzy Harris and Nutrition Response Testing visit our website at www.cedarwood-chiropractic.com or call 802-863-5828.

Whole food vs synthetic vitamins

Ever find yourself in the vitamin isle trying to decide which vitamin is right for you or your family member? Find the information on the labels confusing at best – “highest potency” – “sugar free” – “most easy to absorb”. First let me say, your vitamins and minerals should really be coming from your food! Whole foods are the body’s only source of genuine replacement parts. That said, given the depleted state of our soils, increase in environmental toxins, high stress levels etc., most everyone could be helped by supplementing their diets with a quality supplement.

Statistics show that Americans are spending more than $17 billion a year on supplements yet we are seeing little to no change in the rates of chronic diseases (some have actually increased).

It is very interesting that we spend so much money on supplements without knowing about the details of how they are made or even what they are made of. I promise you one thing for sure, not all supplements are created equal and many of them take more energy for your body to digest than they are worth.

What is the difference between whole food and synthetic or isolated nutritional vitamins? Most of us are at least somewhat familiar with the idea that whole foods are better for you than refined foods. This fact has never really been argued. The same holds true for whole food vitamins being better for you than synthetic.

In short, whole food vitamins are made from food and are live replacement parts for your body while synthetic vitamins are dead and comprised of laboratory derived chemical reactions.

Natural Whole Food Vitamins
On the vitamin labels the word “natural” has no specific definition other than the substance exists somewhere on the planet or in outer space.

The key words to look for are “Whole Food Vitamins” – this means vitamins as they are found in food, un-tampered with in any way that would change their molecular structure or their actions.

Vitamins in their natural state always exist as living complexes with specific synergistic co-factors, enzymes, mineral-activators, and never as isolated single factors. A vitamin needs all of its synergists to function.

Organic food sources are preferred since they are more nutrient-dense and contain no pesticide residues.

CRYSTALLINE means that a natural food has been treated with various chemicals, solvents, heat and distillations to reduce it down to one specific “pure” crystalline vitamin. In this process all the synergists, which are termed “impurities,” are destroyed. There is no longer anything natural in the action of crystalline “vitamins.”

SYNTHETIC means that a chemist attempted to reconstruct the exact structure of the crystalline molecule by chemically combining molecules from other sources. These sources are not living foods, but dead chemicals. For example, Vitamin B1 is made from coal tar derivative (still considered “natural”).

Ascorbic acid (the only part of the vitamin C complex that the FDA allows to be called vitamin C) is made by reacting sugar with sulfuric acid.

THE FALLACY OF “HIGH DOSAGE EQUALS HIGH POTENCY”
We, as consumers, have been thoroughly misled about vitamins. We have been fooled into believing that large quantities of dead chemicals are more nutritionally potent than smaller amounts of high-quality living compounds.

Relatively small amounts of whole-food natural vitamins, with all of their naturally-occurring synergists, are far more potent (10 to 50X more potent) that high doses of synthetic imitation “vitamins.”

If your cells could talk…

If you could look inside your body and see what is going on you might find specific information about your body’s needs.  If only your cells could talk!  You might hear… “hey, we could really use some essential fatty acids in here!  My cell walls are not healthy enough to allow nutrition inside… and I’m not able to get rid of any of the toxic stuff that comes from the work I do…”

As a chiropractor in practice for the last eight years I have enjoyed helping people get out of pain and learn how to take care of themselves with stretching, strengthening and some form of regular body work (once-a-month-ish). During that time I noticed many nutritional issues that stood in the way of my patients getting out of pain, meeting their health goals and staying well with what they could achieve on their own.  Here are a few of the most simple aspects regarding nutritional issues that I tend to see contributing to common health problems like, joint pain, muscle pain, cramping, fatigue, digestive issues, headaches…(I could go on but I’m trying to keep you with me until the end of this post)

First, your body needs genuine replacement parts!  It is a high quality machine that will run as well as you prepare it to.  So, if you were a cell… which you kind of are… what might your basic needs be for you to function?

• Water! Your cells need to be able to move vitamins and minerals, fats and proteins in and around to utilize them for doing work.  If you are dehydrated… the mode of transportation your cells use is out of service!  Take me to the river!!
• Essential Fatty Acids (oils like olive oil, flax oil, fish, avocado, etc).  The cell walls need to stay supple and permeable (things can pass in and out with ease) or else they are unable to bring nutrition into the cell and move metabolic waste out of the cell… this makes for an under nourished and mildly toxic cell… not in the mood to function much…
• Whole Foods. Whole foods and whole food vitamins are nature’s perfect replacement parts for your body.  Your cells find it easy to break the nutrition out of the food and it comes complete with all the co-enzymes and factors needed to utilize the nutrition with little or no effort (unlike processed foods that cause the body to work hard to find something to use… often coming up empty handed).
• Limit processed foods, sugar, wheat, dairy. No brainer on the processed foods and sugar but dairy and grains seem to be a confusing subject for many.  Dairy is difficult to digest and causes the body to produce mucous (cells get gunked up and can’t breath, you can get more calcium without the stress from broccoli, brussel sprouts, spinach etc.).  Wheat is starchy and breaks to sugar…. If you are eating it several times a day (cereal, toast, sandwich bread, bagel, pasta, pizza, etc) you are starching up your cells to where they can’t get to anything else they need.
• Take this stuff seriously and then file it in the background! It’s no fun to obsess over any issue in life, yes?  So keep your awareness up, read things that sound true, balance the time you work with the time you play!  Keep it simple.  Shop the parameter of your grocery store and stick with fresh veggies, fresh meats, eggs, beans, lower sugar fruits, limited dairy and your body will thank you with a renewed sense of energy, less inflammation, aches and pains and a clear mind for making your next trip to the grocery store even more rewarding!