Too-early solid food could lead to problems for babies

April 12, 2013 by Meredith

At least 40% of moms are feeding their infants solid foods far too early, according a new study published in the medical journal Pediatrics, and that may lead to problems for their children later in life.

Researchers wanted to know how many babies were being fed solid foods (including cereal and baby food) sooner than recommended, whether breast-feeding or formula feeding made a difference and why solids were being introduced early. When the study began in 2005, the American Academy of Pediatrics (AAP), which also publishes the journal Pediatrics, recommended introducing solid foods when babies were between 4 and 6 months old.

In 2012, the AAP changed those recommendations. Now it says babies shouldn’t be eating solid food until they are about 6 months old.

Study and findings

As part of the two-year study, 1,334 mothers filed out monthly questionnaires about what their babies ate during the last week, says Kelley Scanlon, an epidemiologist at the Centers for Disease Control and Prevention and one of the study authors. Scientists then analyzed the data reported by the mothers to determine at which age babies were being fed solid food.

They found 539 moms, or 40% of moms, gave their babies solid food early. Previous studies had put that estimate at 19% and 29%. Researchers believe based on this study, they may actually be underestimating how many moms introduce solids early because the study was more likely to have older, more educated and higher income moms participating. “Mothers of lower socioeconomic status are at a higher risk of early solid food introduction,” the study says.

Giving your baby solid food too soon has been linked to a higher risk of obesity and diabetes, according to the study. Also, “starting infants on solids before 4 months can lead to allergies and eczema,” says Dr. Jennifer Shu, an Atlanta pediatrician and AAP spokeswoman who was not involved in the research.

Among the 539 moms who did introduce solids early, nearly 1 in 10 gave their babies solids before they were 4 weeks old.

Researchers found formula-fed infants were about twice as likely to be introduced to solids early, compared to only breast-fed babies.

Moms were also given 12 reasons to choose from to explain why they introduced solid food early. Among the top answers:
– 90% of moms said they thought their baby was old enough to start eating solids.
– 71% said their baby seemed hungry a lot of the time.
– 55% believed their doctor or another health care professional said their baby should start eating solids.

Scanlon cautioned that this last point reflected a perception that health care professionals were recommending when to start an infant on solids; researchers couldn’t actually confirm that’s what a doctor or nurse actually said.

Shu says she was surprised by the findings, but notes that some doctors and nurses may have been trained at a time when babies were fed solids earlier and says it’s hard to change behaviors when medical information changes so quickly.

Bottom line

“There’s a lack of awareness of what the recommendations are,” Scanlon says, adding babies are not developmentally ready for solid food before they are 4 months old.

Some of these moms are getting information on when to feed their babies solids “from generations (ex. grandparents, nurses, friends) who may have started their babies on solids at an earlier age,” suggests Shu.

According to the latest AAP recommendations, moms are supposed to exclusively breast-feed their babies until they are about 6 months old if possible, so babies can reap all the benefits of mother’s milk including extra immune protection and possible protection for future chronic illnesses like obesity and type II diabetes.

Every baby develops at a slightly different pace, but there are some signs to look for to help parents figure out if their child is ready for solids:
– Is the baby sitting up? Can she hold her head up?
– Does your baby open his mouth when food comes his way?
– Is she big enough? (Babies typically double their birth weight by 4 months)
– Can he take food off the spoon and actually swallow it?

The takeaway

Parents need clear and accurate guidance on when to introduce solid food to their babies, and pediatricians and health care professionals need to support them, says Scanlon, by explaining to the parents that crying doesn’t always mean the baby is hungry – it could also be wet, sick or lonely.

Filed Under: children and health, diet, health and wellness, pediatric Tagged With: children, chiropractic, dallas, diet, health, healthy

25 Ways to get Healthier Now!

April 10, 2013 by Meredith

(CNN) — Get going! Here are 25 ways to get healthier right now:

1. Grab your toes. Now pull. “This boosts circulation after your feet have been cramped in shoes all day,” says Michele Summers Colon, a podiatrist in El Monte, California. “Without proper circulation, the muscles and nerves in our toes don’t work properly. And that can cause pain in your knees, hips, and back.”

2. Wash the linens. Dust mites, a major allergy trigger, love to hang out in your bed. Zap ’em by laundering sheets and pillowcases every week in hot water. Also smart: Use mattress and duvet covers designed to keep mites out.

3. Flying? Turn on the air vent above your seat. “I fly a couple of times a week,” says Dr. Travis Stork, an emergency medicine physician and co-host of “The Doctors.”

“Part of the way I stay healthy is by being very conscientious about all of the germs that are on planes. I turn on the air vent and angle it so it blows air down in front of my face — that’s filtered air and it creates a little bit of a barrier to keep the germs going around the cabin from getting into my nose or mouth.”

4. Give this a shot. Get a yearly flu vaccine? Great. Now add a TDaP booster to your arsenal. TDaP stands for tetanus, diphtheria, and pertussis — and that last disease, also known as whooping cough, is a particularly dangerous respiratory illness. In fact, cases of pertussis in the U.S. have risen about 137% since 2000.

“For most adults, that means a nasty cough; in children, it can be worse,” says Dr. Ana Pantoja, staff physician for AltaMed in Boyle Heights, California. “So if you have kids or are around kids, it’s essential to get vaccinated.”

Even if you got the shot as a child, its effectiveness can wear off, so you still need one booster as a grown-up. (You’ll also need a tetanus booster every 10 years.)

5. Drop your panties. Going commando once in a while (say, overnight) couldn’t hurt, especially if you’re prone to urinary tract infections.

“Wearing no undergarments — or just cotton ones — allows the external genitals to dry and reduces bacteria growth that could otherwise make its way into your urethra and cause a bladder infection,” says Dr. Sherry Thomas, an OB-GYN and surgeon at St. John’s Regional Medical Center in Oxnard, California.

6. Keep this info handy. Put a card in your wallet that lists any allergies you have and medications you’re taking, in case you end up in the ER and are unable to speak for yourself.

Says Dr. John M. Kennedy, co-author of “The 15-Minute Heart Cure,” “It could just save your life.”

7. Crank down the volume. MP3 players can create sound up to 120 decibels — loud enough to cause hearing loss over time.

“Follow the 60/60 rule: Keep volume coming through your headphones to no more than 60% of the max, for no more than 60 minutes a day,” says James Foy, an osteopathic physician in Vallejo, California.

5 days of healthier breakfasts

You already know it’s important to start your day off right — now it’s time to kick it up a notch nutritionally with these easy ideas from Jackie Newgent, author of “1,000 Low-Calorie Recipes.” Just add…

8. Flax. Sprinkle one tablespoon ground flaxseed in your bowl of oatmeal for brain-boosting omega-3 fats and two extra grams of fiber.

9. Pistachios. Spread toast with chocolate nut spread; add chopped pistachios for cholesterol-lowering phytosterols.

10. Berries. Top pancakes or waffles with ½ cup of mashed raspberries to get more than 20 percent of your daily vitamin C needs.

11. Turmeric. Toss a pinch of ground turmeric into beaten eggs to add earthiness and cancer-fighting antioxidants to a veggie omelet.

12. Hummus. Schmear half a toasted whole-grain bagel with 2 TBSP hummus for a creamy topping packed with fiber and filling protein.

13. Nuke the dish sponge. “This is the germiest thing in your house,” says germ guru Charles Gerba, a microbiologist at the University of Arizona in Tucson. “About 15% of sponges contain bacteria that can make you ill.“

So toss them in the dishwasher once a week or microwave them damp on high for 30 seconds.

14. Check yourself out. “Do a full-body skin check once a month in a well-lit room,” advises Dr. Joshua Zeichner, director of cosmetic and clinical research at Mount Sinai Medical Center in New York. “Grab a hand mirror if you have one. Ask a family member to check out your back if you can’t see it. Look for new moles or old ones that have changed or grown (then have a dermatologist take a look).

“I also recommend a total-body check with a derm yearly — twice a year if you have a personal or family history of funny moles. Early detection is key in treating skin cancer” — the most common cancer in women.

15. Munch on carrots. The humble carrot never got much attention, but it’s now a nutritionist favorite, thanks to its high vitamin A content — just one half cup has almost double the amount you need for healthy eyes. They’re hot with chefs, too, making it easier to get your good-vision fix.

16. Wear an activity tracker. Whether it’s a Fitbit, a Nike FuelBand, or any old pedometer, studies show that people who wear a device that tracks the number of steps they’ve taken each day get moving more than those who don’t.

17. Take a ticker test. You may not think about your cholesterol, but you should: Having high numbers is a major heart-disease risk factor that even slim women can have.

Thanks to the Affordable Care Act, you may be able to score a screening without paying one cent for it if you have a family history or other risk factors, according to Kathleen Sebelius, secretary of the U.S. Department of Health and Human Services.

18. Fight daylight savings blahs. When we “spring forward,” the lost hour can have a bigger effect on our bodies than we might think.

“You might feel jetlagged, and it can take two to five days to adjust,” says Dr. Meir Kryger, professor of medicine at Yale University. His fix: “Get some sunlight as soon as possible” — by raising window shades or making a coffee run — “to help re-synchronize your body clock. Luckily, the switch-over happens on a Sunday morning, so many of us don’t have to go to work that first day!”

19. Get comfy. “At hotels, I keep lighting soft and bring lounging clothes and my Dream Sack, a thin, silk sleeping bag. On planes, I close the shades and wear an eye mask and noise-cancelling headphones or earplugs.” — Tracy Cristoph, flight attendant

20. Banish nerves. “When my mind starts racing in bed, I think about the next day’s challenges. Then, I take long breaths, thinking, Breathe in, breathe out. It takes practice, but if you do it regularly, your body learns how to relax.” — Rebecca Soni, Olympic swimmer

21. Silence your phone! “I alerted friends and family to when I would be sleeping so I could minimize noisy calls and texts. Turning the phone off works, too!” — Dr. Marni Hillinger, a medical resident in New York.

4 ways to slash stress in 60 seconds or less

22. Do 25 jumping jacks. Move your body, no matter how briefly, to stop the stress response in its tracks and change the channel on your mood, says Lisa Oz, author of “US: Transforming Ourselves and the Relationships That Matter Most.”

23. Press “play” for puppies. Pets are a proven stress-buster, but you knew that. Head to Wimp.com/littlepuppy stat to melt even the gnarliest of bad moods.

24. Make an instant hot cocoa. Research, including a study published in Appetite, shows that even a bit of chocolate can boost your mood almost immediately.

25. Go outside! “Fresh air is full of feel-good negative ions, which may boost oxygen flow to the brain,” says Kathleen Hall, founder of the Stress Institute in Atlanta. “If you can, combine it with exercise, like a brisk walk — activity boosts endorphins and energy.”

Filed Under: Dallas Chiropractic, diet, health and wellness, stress relief

Combatting Allergies and Sinus Issues with Chiropractic

March 31, 2013 by Meredith

If you live in Texas, it’s no surprise that Texas ranks as one of the worst state for allergy sufferers. Whether your poison is mountain cedar, ragweed, or just plain old pollen, your itchy, drippy nose and watery eyes are all the proof you need that Spring is here. If so, you are not alone–more than 35 million people in the US suffer from seasonal allergies. As a result, the market for allergy medications is booming.

I have had many patients over the years who have sought treatment for back pain (or neck pain, shoulder pain, etc.) only to find the added bonus that their Chiropractic treatments also helped to reduce the severity of their seasonal allergies. Many reported to me that they were able to greatly reduce the amount of allergy medication they required to manage their symptoms. What they learned firsthand is that once their bodies were running smoothly, they were able to deal with intrusions (like cedar, pollen, elm, ragweed) without suffereing a severe reaction.

Since another allergy season is about to pop, now is the time to schedule an appointment and begin your Chiropractic Allergy Combat Plan!

Chiropractic for Allergies: Allergies are a disorder of the immune system. The immune system overreacts to a typically non-harmful substance (cat dander, pollen, peanuts, dairy products, dust, molds, etc.), and initiates a response to neutralize and flush out the allergen. The results of this immune response are swelling, itching, runny nose and eyes, sneezing, diarrhea, to name a few. The immune system is highly effective in ridding the body of what it perceives as harmful.

Chiropractic is not a treatment for allergies per se, but it has helped allergy sufferers for years. Chiropractic aims to remove interference to the nervous system by specifically correcting a condition called subluxation. What controls the immune system? Many things including your spleen, bone marrow, adrenal glands to name a few. What controls all of these things? It is your brain and nervous system. In 1993 a group of researchers at the University of Calgary discovered a group of cells at the top of the spinal cord that form a direct pathway from the nervous system to the immune system. Any interference to this pathway would likely result in an improperly functioning immune system. A chiropractic study found that specific upper neck adjustments in HIV positive patients led to a 48% increase in CD4 cells (immune cells) over a 6-month duration. Preliminary studies have found that adjustments enhance the activity of IgA, IgG, IgM, and phagocytic cell respiratory bursts (all immune system functions). A properly functioning immune system is less likely to produce allergy symptoms.

Sources

Enhanced phagocytic cell respiratory burst induced by spinal manipulation: potential role of substance P. Brenan PC, Kokjohn K., Katlinger CJ, et al., JMPT 1991, Vol 14, No. 7

Enhanced neutrophil respiratory burst as a biological marker for manipulation forces: duration of the effect and association with substance P and tumor necrosis. Patricia Brenan, John J Triano, arion McGregor, et al, JMPT, Vol15, No 2, Feb 1992.

Chiropractic treatment and antibody levels. Stewart M. Alcorn

The effects of upper cervical adjustments on the CD4 counts of HIV positive patients. Selano, J., Hightower B, Pfleger B, et al., CRJ-Vol3 No 1 1994.

Sinus Problems: The sinuses are 8 hollow spaces in the bones of the forehead, cheeks and temples. These spaces are coated with mucous membranes, which drain mucous in the air passages to help trap foreign particles such as dust and microbes. When sinuses become inflamed they cannot drain properly causing back up, pressure and possible infection. Risk factors include chronic allergies, abnormal structure in the sinus area, and rapid changes in altitude/pressure (flying, diving, etc). Sinus headaches cause dull, deep or severe pain in the area of the forehead and cheeks and are typically worse in the morning and better by afternoon. Being that the primary risk to the sinuses is allergies, the root of the cause of sinus problems most often lies in improper function of the immune system. This would explain why many people can breath the same air, and only a few end up with sinus trouble. The immune system over reacts to a begnin element (cat dander, pollen, etc) while at the same time is not able to rid the body of the likely sinus infections which might cause the patient to seek the “aid” of antibiotics.

Chiropractors aim to assist the body in functioning properly by removing interference to the nervous system. Ruling out abnormal structures (nasal polyps or bone spurs), chiropractic becomes a viable alternative for helping people with sinus problems. It is well known that chiropractic is effective for headaches, and numerous studies also point to the relationship between the immune system and nervous system and how chiropractic can enhance the functions of both. In addition the mucous membranes of the sinuses themselves are controlled by the brain and nervous system.

Folweiler DS, Lynch OT. Nasal specific technique as part of a chiropractic approach to chronic sinusitis and sinus headaches. J Manipulative Physiol Ther. 1995;18(1):38-41.

Cady RK, Schreiber CP. Sinus headache or migraine? Considerations in making a differential diagnosis. Neurology. 2002;58(9 Suppl 6):S10-S14

Hack, GD, The anatomic basis for the effectiveness of chiropractic spinal manipulation in treating headache. Abstracts from the 15th annual upper cervical spine conference. Nov. 21-22, 1998. CRJ 199:VI(1).

The effects of upper cervical adjustments on the CD4 counts of HIV positive patients. Selano J, Hightower B, Pfleger B, et al., CRJ-Vol3 No 1 1994.

(reprinted in part from ChiroZone)

Filed Under: allergies, alternative care, Dallas Chiropractic, health and wellness, sinus problems

Manning Wellness Clinic’s Top 5 Tips for Avoiding Weekend Gardener Syndrome

March 29, 2013 by Meredith

Spring has sprung! Warmer weather brings visions of homeowners manning the bbq, napping in their hammocks, and enjoying their backyard paradise, the one that has collected piles of leaves, sprouting weeds, dead branches and debris over the winter months. With fervent vigor, the weekend garden warriors head outside and attack their yards. Frequently, injuries result as muscles long-dormant during the winter months experience much more activity in a brief period of time than usual. Since the height of muscle pain typically sets in about 36 hours after strenuous activity, our office phone starts ringing first thing Monday morning. As we all know, it’s hard to sit immobile at a desk all day when your lower back (or neck, shoulders, knees, etc.) are screaming in pain. Your backyard may look amazing, but your back may pay the price.

Here are the Top 5 Tips for Avoiding Weekend Gardener Syndrome from Dr. Jeff Manning of Manning Wellness Clinic in Dallas:

1. Bend your knees: Weeding, one of the most labor-intensive outdoor jobs, is responsible for more low-back injuries than almost any other springtime activity. Repeatedly pulling at stubborn weeds fatigues the lumbar muscles and can strain ligaments and discs. With your back in an already compromised, bent-forward position, and your legs likely straight, one good yank at a tough weed may be enough to bulge a disc or misalign your pelvic bones. A half-kneeling position, or better yet, a narrow blade shovel, is a much safer/easier way to deal with weeds.

2. Avoid Heavy Lifting: Moving lawn and patio furniture, hauling bags of mulch or seed, planting new shrubs…often requires heavy lifting. Whenever possible, grab an extra set of hands to help with awkward or heavy items. Or pull out the trusty wheelbarrow or hand trolley. If you must lift, don’t forget to bend your knees, and keep the load as close as possible to your core, to take some pressure off of your lower back.

3. Pace yourself: Your yard does not need to be completed in a day! Breaking up the planting into small increments minimizes your risk of injury and maximizes your chance of a gorgeous garden. Hours of planting increases your risk of strained muscles, ligaments or other tissues. When a muscle becomes fatigued, its ability to stabilize a joint or create enough force to accomplish a routine task diminishes considerably. Raking is a perfect example since it requires you use large, postural muscles in your back. Tip: Take it slow and steady, and make sure to switch sides frequently so that you try to work your body evenly on both sides. Many injuries result from overly tired muscles. Listen to your body; if it’s telling you that it’s getting tired and something is starting to hurt, stop! Your body is communicating that it needs a break and if you don’t listen, it will just yell louder. By changing activities every 30 minutes, repetitive strain risk is decreased.

4. Don’t trim what you can’t reach: Pruning hedges with heavy sheers is an easy way to acquire rotator cuff tendonitis. It also puts your back at risk for injury. Over extending your arm with a heavy object in your hand is a quick recipe for a tendon injury. When trimming back bushes, keep the sheers close to your body and try to keep your shoulders at or below ninety degrees of elevation. This position protects the delicate rotator cuff from tearing and also protects your back.

5. Use the right tools for the job: Just like buying the right gear for an exercise program, buying the right tools for yard work can be just as important. Some better rakes and shovels are ergonomically designed so they better fit your body. Make sure your hand fits comfortably on the handle to avoid blisters and wrist strain. Also look for rakes and shovels which you can comfortably manage rather. Lastly, use the right tool for the job: Don’t try to use a snow shovel to dig a hole for a shrub.

Filed Under: back pain, Dallas Chiropractic, health and wellness, neck pain

27 Foods you Should Never Buy Again

March 15, 2013 by Meredith

Cross these items off your grocery store list—whether they’re rip-offs, fakes, drastically unhealthy, or just plan gross, here are the 27 foods you should never buy again.

Parmigiano-Reggiano cheese

A few shavings of nice cheese on top of pasta or vegetables can take a simple dish from good to great—but you don’t have to fork out $22 a pound for the famous stuff. Instead, look for varieties like Pecorino Romano and SarVecchio, which offer the same flavor at half the price.

Smoked and Cured Meats

From fancy charcuterie to “dime a dog” night, pass on cured meats in any form—they’ve been linked to cancer, disease, high blood pressure, and migraines. Plus they’re packed with artery-clogging grease: regulations allow up to 50% (by weight) of fresh pork sausage to be fat.

“Blueberry” items

Ahh, blueberries…now in everything from your breakfast cereal to muffins, granola bars, and sauces—or are they? Turns out that most of the blueberry-flavored items on grocery store shelves don’t feature a single actually berry, just artificial blueberry flavor. Buy your own berries and add them to plain cereal for a real health boost.

Multi-grain bread

This is junk food masquerading in a healthy disguise. Check the ingredient list to make sure whole wheat is the first, and main, ingredient—otherwise, you’re just getting a few grains mixed into regular white bread. Better yet, forgo the bread and enjoy straight-up barley, brown rice, quinoa, or steel-cut oats.

Reduced fat peanut butter

When companies take out the fat, they have to add something back in to make the food taste delicious. In this case, it’s lots of extra sugar—and who wants that? Instead, spread regular peanut butter on your sandwich for more of the good fats and protein without fake sweetness.

Bottled tea

Brew your iced tea at home and you’ll save both big bucks and your waistline—bottled teas can have more grams of sugar than a soda or slice of pie.

Tomato-based pasta sauces

A jar of spaghetti sauce typically runs $2 to $6. The equivalent amount of canned tomatoes is often under $1. Our suggestion: Make your own sauces from canned crushed tomatoes or fresh tomatoes — particularly in the summer, when they are plentiful, tasty, and cheap. The easiest method is to put crushed tomatoes (canned or fresh) into a skillet, stir in some wine or wine vinegar, a little sugar, your favorite herbs, and whatever chopped vegetables you like in your sauce — peppers, onions, mushrooms, even carrots — and let simmer for an hour. Adjust the flavorings and serve. Even easier: Coat fresh tomatoes and the top of a cooking sheet with olive oil and roast the tomatoes for 20 to 30 minutes at 425˚F before making your stovetop sauce.

Swordfish

Large bottom-feeder fish such as tuna, shark, king mackerel, tilefish, and especially swordfish are high in mercury. Choose smaller fish, like flounder, catfish, sardines, and salmon instead.

Energy drinks

Stick to a cup of coffee for your afternoon boost. Seemingly harmless caffeinated beverages are often sugar bombs—and the FDA has received numerous reports linking brands like 5 Hour Energy and Monster Energy to heart attacks, convulsion, and even death.

Gluten-free baked goods

If you aren’t diagnosed with celiac disease or a gluten intolerance, keep in mind that gluten-free doesn’t necessarily mean healthy—and gluten-free baked goods like bread, cookies, and crackers often are packed with more refined flours, artificial ingredients, and sugar than traditional baked goods. Plus, they can cost up to twice as much as you’d normally spend.

Flavored non-dairy milks

Vanilla-eggnog-caramel soy milk doesn’t win you any points in the health department—and it definitely won’t help your grocery receipt bottom line. If you prefer non-dairy milks for personal dietary reasons, buy unsweetened versions. And if you’re just trying to eat healthfully, skim milk should be just fine.

Foods made of WOOD

Take a look at the ingredient list for your high-fiber cereal or snack bar, and you’ll probably see an ingredient called “cellulose.” Turns out that cellulose is a code word for “wood pulp.” Food manufacturers use it to extend their products and add fiber, so it looks like you’re getting more food. But really you’re just left with a mouthful of wood shavings.

White rice

Skip the refined grains and go for whole: a 17% higher risk of diabetes is associated with eating five or more servings of white rice per week, compared to eating white rice less than once a month.

‘Gourmet’ frozen vegetables

Sure, you can buy an 8-ounce packet of peas in an herbed butter sauce, but why do so when you can make your own? Just cook the peas, add a pat of butter and sprinkle on some herbs that you already have on hand. The same thing goes for carrots with dill sauce and other gourmet veggies.

Microwave sandwiches

When you buy a pre-made sandwich, you’re really just paying for its elaborate packaging — plus a whole lot of salt, fat, and unnecessary additives. For the average cost of one of these babies ($2.50 to $3.00 per sandwich), you could make a bigger, better, and more nutritious version yourself.

Premium frozen fruit bars

At nearly $2 per bar, frozen ‘all fruit’ or ‘fruit and juice’ bars may not be rich in calories, but they are certainly rich in price. Make your own at home — and get the flavors you want. To make four pops, just throw 2 cups cut-up fruit, 1 tablespoon sugar, and 1 teaspoon lemon or lime juice into a blender. Cover and blend until smooth. You might wish to add 1 to 2 tablespoons of water so the final mix is a thick slush. Pour into 4-ounce pop molds or paper cups, insert sticks, and freeze until solid.

Boxed rice ‘entree’ or side-dish mixes

These consist basically of rice, salt, and spices — yet they’re priced way beyond the ingredients sold individually. Yes, there are a few flavorings included, but they’re probably ones you have in your pantry already. Buy a bag of rice, measure out what you need, add your own herbs and other seasonings, and cook the rice according to package directions.

Energy or protein bars

These calorie-laden bars are usually stacked at the checkout counter because they depend on impulse buyers who grab them, thinking they are more wholesome than a candy bar. Unfortunately, they can have very high fat and sugar contents and are often as caloric as a regular candy bar. They’re also two to three times more expensive than a candy bar. If you need a boost, a vitamin-rich piece of fruit, a yogurt, or a small handful of nuts is more satiating and less expensive.

Spice mixes

Spice mixes like grill seasoning and rib rubs might seem like a good buy because they contain a lot of spices that you would have to buy individually. Check the label first: We predict the first ingredient you will see on the package is salt, followed by the vague ‘herbs and spices.’ Look in your own pantry, and you’ll probably be surprised to discover just how many herbs you already have on hand, and you can improvise as much as you want.

Powdered iced tea mixes or prepared flavored iced tea

Powdered and gourmet iced teas are really a rip-off! It’s much cheaper to make your own iced tea from actual (inexpensive) tea bags and keep a jug in the fridge. Plus, many mixes and preparations are loaded with high fructose corn syrup and other sugars, along with artificial flavors. To make 32 ounces of iced tea, it usually takes 8 bags of black tea or 10 bags of herbal, green, or white tea. If you like your tea sweet but want to keep calories down, skip the sugar and add fruit juice instead.

Bottled water

Bottled water is a bad investment for so many reasons. It’s expensive compared to what’s coming out of the tap, its cost to the environment is high (it takes a lot of fossil fuel to produce and ship all those bottles), and it’s not even better for your health than the stuff running down your drain.

Even taking into account the cost of filters, water from home is still much cheaper than bottled water, which can run up to $1 to $3 a pop.

If you have well water and it really does not taste good (even with help from a filter), or if you have a baby at home who is bottle-fed and needs to drink safe water, buy jugs of distilled or ‘nursery’ water at big discount stores. They usually cost between 79 cents and 99 cents for 1 gallon (as opposed to $1.50 for 8 ounces of ‘designer’ water). And you can reuse the jugs to store homemade iced tea, flavored waters, or, when their tops are cut off, all sorts of household odds and ends.

Salad kits

Washed and bagged greens can be a time-saver, but they can cost three times as much as buying the same amount of a head of lettuce. Even more expensive are ‘salad kits,’ where you get some greens, a small bag of dressing, and a small bag of croutons. Skip these altogether. Make your own croutons by toasting cut-up stale bread you would otherwise toss, and try mixing your own salad dressing.

Individual servings of anything

The recent trend to package small quantities into 100-calorie snack packs is a way for food-makers to get more money from unsuspecting consumers. The price ‘per unit’ cost of these items is significantly more than if you had just bought one big box of cheese crackers or bag of chips. This is exactly what you should do. Buy the big box and then parcel out single servings and store them in small, reusable storage bags.

Trail mix

We checked unit prices of those small bags of trail mix hanging in the candy aisle not that long ago and were shocked to find that they cost about $10 a pound! Make your own for much, much less with a 1-pound can of dry roasted peanuts, 1 cup of raisins, and a handful of almonds, dried fruit, and candy coated chocolate. The best part about making your own? You only include the things you like. Keep the mixture in a plastic or glass container with a tight lid for up to 3 weeks.

‘Snack’ or ‘lunch’ packs

These ‘all-inclusive’ food trays might seem reasonably priced (from $2.50 to $4.00), but you’re actually paying for the highly designed label, wrapper, and specially molded tray. They only contain a few crackers and small pieces of cheese and lunchmeat. The actual edible ingredients are worth just pennies and are filled with salt.

Gourmet ice cream

It’s painful to watch someone actually pay $6 for a gallon of designer brand ice cream. Don’t bother. There’s usually at least one brand or other on sale, and you can easily dress up store brands with your own additives like chunky bits of chocolate or crushed cookie. If you do like the premium brands, wait for that 3-week sales cycle to kick in and stock up when your favorite flavor is discounted.

Pre-formed meat patties

Frozen burgers, beef or otherwise, are more expensive than buying the ground meat in bulk and making patties yourself. We timed it — it takes less than 10 seconds to form a flat circle and throw it on the grill. Also, there’s some evidence that pre-formed meat patties might contain more e. coli than regular ground meat. In fact, most of the recent beef recalls have involved pre-made frozen beef patties.

Filed Under: children and health, diet, health and wellness

Best Remedy for Tennis Elbow may Surprise You

February 19, 2013 by Meredith

Shot in arm plus physical therapy doesn’t help tennis elbow: Study

CNN: Weekend sports warriors take note – that pain radiating out of your elbow may be tennis elbow. But don’t be so quick to ask your doctor for a cortisone shot.

Research has shown cortisone, or corticosteroid shots, can alleviate the pain in the initial weeks, but have little effectiveness in the long run, and do nothing to reduce recurrence rates.

Doctors have prescribed physical therapy, also known as physiotherapy, in conjunction with the shots, hoping to increase the cortisone’s long-term effectiveness, but a new study in this week’s Journal of the American Medical Association finds that the physical therapy doesn’t aid the cortisone shots at all.It’s contrary to what Bill Vicenzino, one of the authors of the study, expected. “I was surprised to find that addition of physiotherapy did not reduce the recurrence or lift the success rate in the long term.”

“We were also very surprised that the addition of steroid to physiotherapy tends to diminish the effectiveness of the physiotherapy,” he said.

The study evaluated 165 patients who had pain from tennis elbow for more than six weeks. Patients were divided into four groups – one group given just cortisone shots, another group given placebo shots, a third group receiving both the steroid and the physical therapy, and a final group receiving a placebo shot and physical therapy.

The study found that after a year, those who had the cortisone shots had the least successful outcomes and highest rates of recurrence. And the addition of physical therapy made little difference to the shots. However, physical therapy alone seems to provide the best outcome, with just under a 5% recurrence rate after a year.

Almost half of all people who play racquet sports like tennis, squash, or racquetball have tennis elbow, but racquet sports aren’t the only way to get it. Any sort of activity that requires a lot of twisting or gripping motion, like pulling weeds, using a screwdriver, or using a computer mouse can also inflame the tendon that connects your forearm muscles to your elbow.
Dr. R. Amadeus Mason, who was not involved with the study, remarked that it has been standard practice for some time to use saline or lidocaine shots in place of cortisone. Mason is an assistant professor in the department of Orthopedics and Family Medicine at Emory University and advocates for physical therapy.

“The recommendation has been don’t use steroid, use either saline and mechanical treatment, and going back to physical therapy as your first line,” he said.

But tennis elbow is just difficult to treat, he noted. “Yes, there are a lot of treatment entities, but when you go back and look, the treatment entities aren’t consistent across the boards.”

Filed Under: alternative care, health and wellness, sports injuries, tennis elbow

New Research: Chiropractic Patients Less Likely to Undergo Lumbar Surgery

January 30, 2013 by Meredith

Newly published research reinforces our belief at Manning Wellness Clinic that Chiropractic is often the most effective, least invasive and least costly treatment for lower back pain.

Chiropractic Patients Less Likely to Undergo Lumbar Surgery

New Studies Support the Chiropractic Profession’s Conservative Approach to Health

Arlington, VA.—A recent study in the medical journal Spine found a strong association between chiropractic care and the avoidance of lumbar spine surgery. Manning Wellness Clinic and The American Chiropractic Association are encouraged by this and other recent research supporting chiropractic’s conservative, less costly approach to low-back pain.

Key findings of the Spine study show that:

• Patients under age 35, women, Hispanics and patients whose first provider was a chiropractic physician had reduced odds of lumbar spine surgery

• Approximately 43 percent of patients who saw a surgeon first had surgery

• Only 1.5 percent of those who saw a chiropractic physician first ended up having surgery

Two additional studies reinforce ACA’s longstanding position that health care providers should start with conservative approaches to treatment, such as the services provided by doctors of chiropractic, before guiding their patients to less conservative alternatives. Such an approach benefits patients and cuts health care spending—especially for a condition as common as low-back pain.

Dr. Jeff Manning with Manning Wellness Clinic in Dallas says, “I can’t even begin to count the number of my patients who, by receiving regular chiropractic adjustments, were able to completely avoid surgery and all of the risks associated with it. I always tell patients to exhaust every non-invasive option before heading under the knife. That’s not to say that there are many instances when surgery is necessary, but there are many, many more times when it can be avoided.”

A recent study in Medical Care found that adjusted annual medical costs among complementary and alternative medicine (CAM) users was $424 lower for spine-related costs, and $796 lower for total health care cost than among non-CAM users. Furthermore, CAM treatments were cost neutral to health care systems, meaning that CAM users did not add to the overall medical spending in a nationally representative sample of patients with neck and back problems.

Published in The Lancet, “The Global Burden of Disease 2010,” authored by an international group of experts assessing the world’s biggest health challenges, underscores the need for better solutions to back pain and other musculoskeletal conditions. The massive survey indicates that while people may be living longer they are doing so more frequently with disability. The study identifies musculoskeletal conditions as the second leading cause of disability, and cites low-back pain as one of the major contributors to disability worldwide. GBD authors noted that creating effective and affordable strategies to deal with the rising burden of non-fatal health outcomes should be an urgent priority for health care providers around the world.

“As governments and health systems around the globe search for answers to complicated health challenges such as rising numbers of chronically ill and disabled patients and runaway costs, research is finally demonstrating what the chiropractic profession has promoted for years: that caring for patients with conservative treatments first, before moving on to less conservative options or unnecessary drugs and surgery, is a sensible and cost-effective strategy,” said ACA President Keith Overland, DC.

Filed Under: alternative care, back pain, Dallas Chiropractic, health and wellness Tagged With: alternative treatment

Can Fast Food lead to Asthma, Hay Fever and Eczema? New Study Suggests Link

January 28, 2013 by Jeff Manning

CNN: Teenagers and young children who eat fast food could be increasing their risk of developing asthma, eczema and hay fever, according to a study published Monday in the British Medical Journal’s respiratory journal Thorax.

The International Study of Asthma and Allergies in Childhood (ISAAC) study used written questionnaires completed by 319,196 13- and 14-year-olds from 51 countries and by the parents of 181,631 6- and 7-year-olds in 31 countries. They were asked if they had symptoms of the three conditions and about their weekly diet – including the types of foods they ate over the last year, and how often.

“We found clear associations between certain foods and severe asthma, hay fever (or allergic rhinoconjunctivitis) and eczema in the largest study of allergies in children (aged 6-7 years) and adolescents (13-14 years) to date,” said study author Hywel Williams of the Centre for Evidence Based Dermatology, Queen’s Medical Centre, University Hospital, Nottingham, UK. According to Williams, the associations between allergic diseases and fast food were “only really convincing for severe disease.”

Researchers saw a protective effect against severe asthma for those who ate fruit at least three times a week. Those consuming fast food three or more times a week had about a 30% increased risk of severe asthma, hay fever and eczema, a chronic skin condition that causes scaly, itchy rashes. The results were consistent in both age groups. Affluence and gender did not change or affect the outcome.

“The cautionary notes are that this study showed an association, which does not always mean that the link between food and allergies is causal,” Williams said. “It could be due to other factors linked to behavior that we have not measured, or it could be due to biases that occur in studies that measure disease and ask about previous food intake.”

Study authors say if further research shows that consuming a lot of fast food actually does cause these types of allergies, it could have major public health implications because of the rise in fast food consumption globally.

“It’s not at all surprising to me that a disease as complex as asthma would be directly affected by diet. We’ve known for a while that diet can affect immune system function with certain foods being pro or anti-inflammatory,” says Dr. Stephen Teach, who is the chief of the Division of Allergy and Immunology at Children’s National Medical Center in Washington and was not involved in the research.

“Given that asthma’s inherently an inflammatory disease, with swelling and inflammation of the small to medium-size airways of the lung, it is not at all surprising that diet should affect those processes in some way.”

Teach said it’s important to note that these are associations only. “In other words, it would be wrong to assume from the results of this study that fast foods directly cause allergic disease. It is possible that some unmeasured effect of socioeconomic status or environment which correlates with fast foods may in fact be responsible.”

Either way, Williams said, there is a take-home message for parents. He says you don’t have to stop eating fast food entires, ” but to eat a balanced diet with plenty of fresh fruit and maybe less fast food – one or two times per week rather than three or more – if your child has allergies.”

Filed Under: children and health, diet, health and wellness, pediatric

The Healthiest 31 Foods you should be Eating Now!

January 14, 2013 by Jeff Manning

It’s still close enough to January 1st for many of us to still be trying to stick to our resolutions. For my family, that always means eating as many healthy foods as possible. It’s a fact of life that some days that happens more than others. But check out this list of the top 31 foods you should be eating. Even if you can’t get most of the list into your diet daily, strive to get as many as possible. Your body will thank you. Print the list…keep it handy….highlight a food you’ve never tried and commit to try it within the next week.

Without further adieu……The Top 31 Foods:

Black Beans
Kale
Salmon
Walnuts
Pumpkin
Apples
Blueberries
Bananas
Broccoli
Spinach
Sweet Potatoes
Kidney Beans
Lentils
Red Beets
Eggplant
Brussels Sprouts
Tomatoes
Whole-Wheat Bread
Quinoa
Steel-Cut Oatmeal
Bulgur
Lean Meat
Flaxseeds
Chia Seeds
Almonds
Tuna
Fat-Free Milk
Fat-Free Greek Yogurt
Dark Chocolate
Red Wine
Extra-Virgin Olive Oil

Filed Under: diet, health and wellness

Top 10 Flu-Fighting Tips

January 10, 2013 by Jeff Manning

Turn on the news, check a newspaper, talk to friends and family…there’s no denying that the flu is hitting north Texas with the force of a hurricane. Doctors advise rushing out to get the flu vaccine, but keeping your body in tip-top shape will also greatly reduce your risk. The following is a list of the top immunity boosting/flu fighting tips. Even if you can’t do them all, do as many as you can so that you have the best fighting chance. This season, you’ll need all the help you can get:

Vitamin D

1. Adequate levels of Vitamin D are essential for our immune systems to function the way it is designed to. Unfortunately, there are no significant dietary sources of Vitamin D — most of our intake comes from exposure to sunlight. To optimize your Vitamin D levels, you’ll need to take a Vitamin D3 supplement daily. This is the most important step you can take to prevent the flu!

Probiotics

A strong immune system relies heavily on having a healthy, well-functioning gut — and probiotics help keep your gut engine humming. A recent study confirmed that probiotics could help fight off colds. Look for a probiotic with 10-20 billion organisms and take one every day. A quick, tasty and easy way to get some probiotics is to drink an 8 ounce glass of kefir, a yogurt drink. You can find it in most specialty grocery stores like Sprouts and Natural Grocers.

Top Herbs

Immunity-boosting antiviral herbs contain thousands of medicinal compounds that attack viruses with a full spectrum of synergistic substances — and without creating resistant viral strains. Four great antivirals are andrographis, olive leaf extract, grapefruit seed extract and elderberry extract. (Elderberry is a favorite of Manning Wellness Clinic). Use one or several in combination as a prophylactic measure, particularly if you spend time in high-traffic areas such as airports, offices, theaters, etc.

Get rid of the leftover holiday sweets

In other words, avoid sugar and processed foods. Sugar is a poison which, among other things, dramatically decreases immune function — so lay off the stuff. And processed foods? Virtually all of the nutrients get processed right out of them so they do nothing to strengthen immunity. Talk about empty calories!

Eat your salad!

Colorful salads and dark greens are loaded with flu-fighting phytonutrients, so pile your plate high. If you know that you are not likely to eat enough greens per day (1 lettuce leaf on your sandwich helps but doesn’t quite cut it), consider adding a supplement like Juice Plus to your diet. We have Juice Plus available through Manning Wellness Clinic. Click on the link to contact Dr. Manning and find out if Juice Plus is a good fit for you and your family.

Garlic….and more garlic

Not only does garlic repel vampires, it also has antiviral properties and is a known immunity booster. My advice? Dig in! If you’re worried about your breath, eat some fresh parsley–the chlorophyll in the parsley will help neutralize the garlic and to minimize the stink-breath.

Sleep

One key to a strong immune system? Sleep! Get plenty of it to allow the body to restore and repair itself while you rest. Shoot for at least seven hours a night and try taking a 20-minute catnap if you’re falling short.

Get moving

Adequate exercise helps keep your immune system healthy and robust, so keep moving throughout the winter.

Chill out

Reduce stress, particularly during flu season. Do breathing exercises, yoga or simply things you enjoy, to help boost immunity, relieve tension and enhance physical and mental resilience.

Soap and water

Instead, wash hands frequently with good, old-fashioned hot water and chemical-free soap. Skip the antibacterials as they are loaded with toxins and increase the risk of creating resistant bacteria. They also over-dry and crack the skin, making transmission of viruses that much easier.

And a bonus #11…..

Chiropractic

Get regular chiropractic care! Chiropractic helps your body to operate smoothly. Basically, think of your body like a car; with regular maintenance and proper care, your car will run smoothly, without interruption, without interference, and will cost you less in the long run. Chiropractic is it’s own immunity booster because it keeps your body operating smoothly and strengthens your entire system.

Filed Under: Dallas Chiropractic, health and wellness Tagged With: chiropractic, diet, flu fighting tips, health, immune system

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