diet Archives - Manning Wellness

The Dirty Dozen of 2018

April 13, 2018 by Meredith

The Dirty Dozen of 2018 is out! The top 12 foods most infiltrated with pesticide residue. Strawberries top this year’s list, as they have in past years.

Dr. Jeff Manning of Manning Wellness Clinic in Dallas says, “I encourage my patients to eat diets rich in fresh produce, but I don’t necessarily want them ingesting large amounts of pesticide. I understand the cost of organic produce is typically more than conventional so I always refer to–and encouraage my patients to do the same–the annual Dirty Dozen list.”

For the third year in a row, strawberries top the “Dirty Dozen” list put out by the Environmental Working Group (EWG). The list, published each year since 2004, ranks popular fruits and vegetables based on pesticide contamination.

The group found that one third of all conventional, or non-organic, strawberry samples contained 10 or more pesticides. One sample of strawberries was found to have an “astounding” 22 pesticide residues, EWG said.

Spinach, the second produce item on the list, contained pesticide residues in 97 percent of conventional, or non-organic, samples. Additionally, more than 98 percent of samples of strawberries, peaches, potatoes, nectarines, cherries and apples tested positive for residue of at least one pesticide, according to the activist group.

EWG emphasizes studies that show pesticides in high concentration can lead to health problems, especially in young children.

However, the list has generated some controversy in recent years. Outside researchers point out that overall pesticide chemical residues found on these fruits and vegetables are far below what has been scientifically deemed tolerable for human consumption, and according to federal safety standards they do not pose a health risk.

The report is based on tests conducted by the U.S. Department of Agriculture and the Food and Drug Administration on more than 38,800 non-organic fruit and vegetable samples.

The full list of the EWG’s “Dirty Dozen” includes:

Strawberries
Spinach
Nectarines
Apples
Grapes
Peaches
Cherries
Pears
Tomatoes
Celery
Potatoes
Sweet Bell Peppers

“It is vitally important that everyone eats plenty of produce, but it is also wise to avoid dietary exposure to toxic pesticides, from conception through childhood,” Sonya Lunder, a senior analyst with EWG, said in a statement.

But some food industry and farming groups express concern that the list may be doing more harm than good if it makes consumers wary of eating fresh fruits and vegetables.

“EWG’s recommended substitution of organic produce for conventional forms does not result in any decrease in risk because levels on conventional are so very low, if present at all,” says the Alliance for Food and Farming, a nonprofit group comprised of both organic and conventional farmers.

“Read, learn, choose but eat more organic and conventional fruits and veggies for better health and a longer life. Both are very safe and can be eaten with confidence,” the organization says.

The International Food Information Council (IFIC) Foundation, a nonprofit that gets funding from major food and beverage companies and says it aims to provide science-based information on health, nutrition and food safety, points out that organic produce sometimes contains low levels of pesticides, too.

“Potential residues on either type of produce are in minute amounts that are not linked to any adverse health effects,” said Tamika Smith, PhD, the group’s director of food technology communications.

“On average, Americans don’t come close to meeting these recommendations in the first place, and adding an additional barrier brings us further away from the target: eating a healthful, balanced diet,” Smith writes. “…Whether fruits and vegetables are organic or conventional, it’s a good idea to incorporate more of them into our diets.”

The Environmental Working Group also released a companion list of 15 foods with the lowest levels of pesticide residues detected in federal testing.

The full list of the EWG’s “Clean Fifteen”:

Avocados
Sweet corn
Pineapples
Cabbages
Onions
Sweet peas (frozen)
Papayas
Asparagus
Mangoes
Eggplants
Honeydew melons
Kiwis
Cantaloupes
Cauliflower
Broccoli

(credit CBS News)

2702 McKinney Ave, suite 202
Dallas, TX 75204
214-720-2225
info@manningwellness.com

Filed Under: aging, Dallas Chiropractic, diet, green living, health and wellness, holistic health, organic

Elderberry: Nature’s Flu Fighter?

February 1, 2018 by Meredith

Is Elderberry nature’s flu fighter? It just might be.

Her love affair with elderberry began innocently enough. 3 years ago, my wife was hit with the flu, followed by a nasty cold, followed, again, by the flu. She is normally full of energy, but this non-stop onslaught truly took the wind out of her sails.

On the advice of someone at a local health food store, she finally tried a bottle of elderberry extract. In her mind, it couldn’t hurt, right? And frankly, she was tiring of chicken soup and tea. Within 3 days, she was completely better. No fever. No runny nose, sore throat, cough…not one sign of ill health remained. Her energy restored, she was sold.

Nowadays, at the very first sneeze or drippy nose, the elderberry is immediately put to use. My children even request it if they’re not feeling 100%. I, too, have jumped on the elderberry bandwagon, especially with the number of people I come into close contact with on a daily basis, and with the flu rates in the Dallas area on the rise.

What is Elderberry?

Elderberry, or elder, has been used for centuries to treat wounds when applied to the skin. It is also taken by mouth to treat respiratory illnesses such as cold and flu. In many countries, including Germany, elder flower is used to treat colds and flu. Some evidence suggests that chemicals in elder flower and berries may help reduce swelling in mucous membranes, such as the sinuses, and help relieve nasal congestion. Elder may have anti-inflammatory, antiviral, and anticancer properties.

Elderberry also contains flavonoids, which have antioxidant properties and may help prevent damage to the body’s cells. However, very few studies have been done in humans, so researchers don’t know how effective elder may be.

There are several species of elder, but Sambucus nigra, or European elder (also called black elder), is the one used most often for medicinal purposes. It can be purchased as a liquid form, syrup (with or without sweetener), tincture, as well as powdered, capsule and lozenge form. My wife and children prefer the syrup added to a glass of water. Since hydration is especially important when you’re ill, it’s an ideal way to not only get your dose of elderberry, but added liquids as well. Though the lozenges are portable, thus making it easy to pop one as needed.

Research:

One study suggested that using a standardized elderberry extract, Sambucol, could shorten the duration of flu by about 3 days. Sambucol also contains other herbs plus vitamin C, so no one knows whether elderberry by itself would have the same effect. Another preliminary study found that a lozenge with elderberry extract (ViraBLOC) helped reduce flu symptoms when taken within 24 hours of symptoms starting. In the lab, one study suggested that elderberry could kill the H1N1 virus (“swine flu”) in test tubes, but researchers don’t know whether it would be effective against H1N1 in people.

Bacterial Sinusitis (Sinus Infection)

One study examined the use of a proprietary product, Sinupret, to treat bacterial sinusitis along with an antibiotic (doxycycline or Vibramycin) and a decongestant. People who took the combination did better compared to those who did not take Sinupret. However, Sinupret contains other herbs along with elderberry, so no one knows whether taking elderberry alone would work as well.

Recommended Dosages:

Pediatric

Normal dosage is 1 teaspoon per day of the elderberry syrup per day for maintenance; 1 teaspoons up to four times per day for intensive care. But always a good idea to talk to your pediatrician before giving anything new to our child.

Adult

Sinupret: 2 tablets taken three times a day for bacterial sinusitis
Sambucol: 4 tbsp. a day for three days for colds and flu
Tea: Steep 3 – 5 g dried elder flower in 1 cup boiling water for 10 – 15 minutes. Strain and drink three times per day.

Precautions

The use of herbs is a time-honored approach to strengthening the body and treating disease. Herbs, however, can trigger side effects and interact with other herbs, supplements, or medications. For these reasons, you should use herbs only under the supervision of a health care provider.

Do not use unripe or uncooked elderberries. They may be poisonous.

Elderberry appears to have few side effects when used properly for short periods of time (up to 5 days).

Pregnant and breastfeeding women should not take elderberry.

If you have an autoimmune disease, such as rheumatoid arthritis or lupus, you should ask your doctor before taking elderberry, as it may stimulate the immune system.

Possible Interactions

If you are being treated with any of the following medications, you should talk to your health care provider before taking elderberry:

Diuretics (water pills) — Diuretics help the body get rid of excess fluid and increase the amount of urine your body makes. Elderberry may also act as a diuretic, so taking it along with a diuretic could make that drug stronger and raise your risk of dehydration. Diuretics include:

Hydrochlorothiazide
Bumetanide (Burinex)
Furosemide (Lasix)
Amiloride (Midamor)
Metolazone (Zaroxolyn)

Source: Elderberry | University of Maryland Medical Center http://umm.edu/health/medical/altmed/herb/elderberry#ixzz2n1WAAuLu
University of Maryland Medical Center

Filed Under: allergies, alternative care, diet, flu, health and wellness, holistic health, pediatric

Top 10 Foods you Should Buy Organic

March 23, 2015 by Meredith

Consumer Reports recently published a report detailing the top foods you should always try to buy organic. Since organic foods can typically cost close to 50% more, we decided we’d list the Top 10 Foods you Should Buy Organic.

Here you go…..short and simple.

For fruits, there are five: peaches, tangerines, nectarines, strawberries, and cranberries. And for vegetables: green beans, bell and hot peppers, sweet potatoes, and carrots.

According to Consumer Reports, “The good news is we did find some fruits and vegetables where conventional versions were about as safe as the organic versions when it comes to pesticide residues.”

These include broccoli grown in the U.S. and Mexico; U.S. cherries; grapes from the U.S., Chile, Mexico, and Peru; and lettuce from the U.S. and Mexico.

Filed Under: alternative care, brain health, Dallas Chiropractic, diet, green living, health and wellness, organic

8 Foods that Fight Pain

March 7, 2014 by Meredith

Before reaching for a bottle of painkillers, try adding some of these 8 Foods that Fight Pain to your diet.

Other than just great taste, there are foods that have the ability to fight pain and reduce inflammation. Dallas chiropractor, Dr. Jeff Manning, says that adding these foods to your diet, especially combined with chiropractic care, can help your body to heal more quickly. “Foods can greatly affect inflammation in the body; some artificial sweeteners can add to or increase inflammation, while other foods like ginger can do the exact opposite,” says chiropractor Jeff Manning of Manning Wellness Clinic in Dallas.

The following is a great list of 8 Foods that Fight Pain. You don’t need to, nor should you, try to add all at once, but trying one at a time will help you determine which work best for you.

And, according to Greatist.com, the winners are….

8 Natural Foods to Eat for Pain Relief

Whether it’s residual aches from an exceptionally tough workout, the beginnings of a pesky cold, or waking up on the wrong side of the bed, some research suggests supplementing those pain pills with certain foods could be just as helpful.

Believe it or not, those healthy fruits, veggies, and whole grains we try to pack in our diets may do more than just feed our bodies well — many of them are considered to have anti-inflammatory properties. Sometimes inflammation is a good thing, we’ll give you that — it protects our body when we’ve been injured — but it can also be painful. (Think asthma and arthritis, inflamed sore throats, and cuts or scrapes.) While some have linked [1] certain foods (including chocolate, eggs, wheat, meat, and corn) to causing inflammation, there’s also evidence that a few select delectables could help prevent it, too ((Dietary strategies for improving post-prandial glucose, lipids, inflammation, and cardiovascular health [2]. O’Keefe, J.H., Gheewala, N.M., O’Keefe, J.O. Mid America Heart Institute and University of Missouri-Kansas City, Kansas City, MO. Journal of the American College of Cardiology, 2008 Jan 22;51(3):249-55. )). Here are eight foods that research suggests may actually help reduce pain.

1. Ginger. Ginger [3] is basically a wonder root. It combats nausea and motion sickness, and fights off pain with itsanti-inflammatory [4] properties ((Ginger — an herbal medicinal product with broad anti-inflammatory actions [5]. Grzanna R., Lindmark L., Frondoza C.G., RMG Biosciences, Inc. Journal of Medicinal Food, 2005 Summer;8(2):125-32.)). Some especially great news for the ladies: One study showed that ginger (specifically in the form of a 250g or 500g capsule of powdered ginger) was as effective as ibuprofen in relieving menstrual pain ((Comparison of effects of ginger, mefenamic acid, and ibuprofen on pain in women with primary dysmenorrhea. [6] Ozgoli G., Goli M., Moattar F., Nursing and Midwifery School, Shahid Beheshti University of Medical Sciences, Tehran, Iran. Journal of Alternative and Complementary Medicine, 2009 Feb;15(2):129-32.))! Plus, ginger can be ingested a variety of ways, from supplements, to tea and cookies [7], to stir fry [8].

2. Salmon. Not only is salmon tasty and a healthy protein, but it’s full of omega-3 fatty acids, which have been shown to reduce arthritic pain (especially in the neck and back) ((Omega-3 fatty acids (fish oil) as an anti-inflammatory: an alternative to nonsteroidal anti-inflammatory drugs for discogenic pain. [9], Maroon J.C., Bost J.W., Department of Neurological Surgery, University of Pittsburgh Medical Center, Pittsburgh, PA, USA. Surgical Neurololgy, 2006 Apr;65(4):326-31.)). In one study, the relief experienced from consuming omega-3s in the form of a fish oil supplement was comparable to the relief experienced from taking ibuprofen. Chow down on some of those omega-3s with this baked salmon with avocado yogurt sauce [10] tonight.

3. Coffee. Just one more excuse to grab that second cup of Joe! Research suggests caffeine can reduce pain in those suffering from exercise-induced muscular injury and pain ((Caffeine attenuates delayed-onset muscle pain and force loss following eccentric exercise. [11] Maridakis V., O’Connor P.J., Dudley G.A., et. al. Department of Kinesiology, University of Georgia, Athens, GA 30602-6554, USA. Journal of Pain: Official Journal of the American Pain Society, 2007 Mar;8(3):237-43.)). Not only that, when taken with a standard dose of pain reliever (ibuprofen, for example), one study found that a 100mg to 130mg caffeine supplement — equal to about the amount of caffeine in one cup of coffee — increased pain relief ((Caffeine as an analgesic adjuvant for acute pain in adults. [12], Derry C.J., Derry S., Moore R.A., Pain Research and Nuffield Department of Clinical Neurosciences (Nuffield Division of Anaesthetics), University of Oxford, Oxford, UK. Cochrane Database Systematic Review, 2012 Mar 14;3:CD009281.)).

4. Echinacea and Sage. Got an aching throat? Some research shows that throat sprays containing sage or echinacea can help provide relief from that nasty sore throat ((Echinacea/sage or chlorhexidine/lidocaine for treating acute sore throats: a randomized double-blind trial., [13] Schapowal A., Berger D., Klein P., Suter A., Allergy Clinic, CH-7302 Landquart, Switzerland. European Journal of Medical Research, 2009 Sep 1;14(9):406-12.)), though there have been few other studies on this benefit, so the evidence isn’t hulk strong [14]. Another survey looking at 14 different studies found that echinacea [15] can decrease the number of cold infections caught, and reduce their durations ((Evaluation of echinacea for the prevention and treatment of the common cold: a meta-analysis. [16] Shah S.A., Sander S., White C.M., University of Connecticut School of Pharmacy, Storrs, CT. The Lancet Infectious Diseases, 2007 Jul;7(7):473-80.)). Sage is easy to find at most grocery stores and is also especially tasty in any of these recipes [17], while echinacea is more commonly found in pill and ointment form. When choosing to take a supplement like echinacea, be aware: Supplements aren’t regulated by the FDA, so manufacturers can often get away with making unproven claims [18] about both the contents of the pills and the benefits of those contents.

5. Tart Cherries. Turns out tart cherries [19] are good for more than causing a pucker face. Studies have found they can help treat gout [20](a painful form of arthritis that causes swollen, hot, red joints caused by a buildup of uric acid in the blood) ((Cherry consumption and decreased risk of recurrent gout attacks [21]. Zhang, Y., Neogi, T., Chen, C., et al. Boston University, Boston, MA. Arthritis and Rheumatism, 2012 Dec;64(12):4004-11.)) ((Consumption of cherries lowers plasma urate in healthy women [22]. Jacob, RA., Spinozzi, GM., Simon, VA., et al. U.S. Department of Agriculture/ARS Western Human Nutrition Research Center, University of California at Davis, Davis, CA. The Journal of Nutrition, 2003 Jun;133(6):1826-9. )). But it’s not just for gout — athletes can benefit, too. In one study, those who drank tart cherry juice [23] for seven days prior to an intense running event showed reduced muscle-pain after the race ((Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial. [24], Kuehl K.S., Perrier E.T., Elliot D.L., Department of Medicine, Oregon Health & Science University, Portland, OR. Journal of the International Society of Sports Nutrition, 2010 May 7;7:17.)) ((Dietary beta-cryptoxanthin and inflammatory polyarthritis: results from a population-based prospective study. [25]Pattison D.J., Symmons D.P., Lunt M., Arthritis Research Campaign Epidemiology Unit, The University of Manchester, Manchester, United Kingdom. American Journal of Clinical Nutrition, 2005 Aug;82(2):451-5.)). Drink up!

6. Whiskey. No, we do not recommend whiskey for a broken heart or curing any sort of emotional pain. But, it turns out adding a spoonful to warm water [26] may just do the trick to kick that pesky sore throat.

7. Oranges. While vitamin C has been linked to helping prevent the onset of colds [27] and respiratory infections, an antioxidant called beta-cryptoxanthin [28], found in oranges and other orange fruits and veggies such as sweet potato and cantaloupe, has been found to help reduce the risk of anti-inflammatory conditions like rheumatoid arthritis ((Dietary beta-cryptoxanthin and inflammatory polyarthritis: results from a population-based prospective study. [25]Pattison D.J., Symmons D.P., Lunt M., Arthritis Research Campaign Epidemiology Unit, The University of Manchester, Manchester, United Kingdom. American Journal of Clinical Nutrition, 2005 Aug;82(2):451-5.)). Another reason to get out that juicer and start making fresh OJ each day. (Or, you know, just eat an orange.)

8. Evening Primrose. Usually found as an oil, this flower’s powers have been linked to treating atopic dermatitis (a chronic itchy skin condition), rheumatoid arthritis, and PMS symptoms ((Evening primrose oil is effective in atopic dermatitis: a randomized placebo-controlled trial. [29] Senapati S., Banerjee S., Gangopadhyay D.N., Department of Dermatology, Calcutta National Medical College, Kolkata, India. Indian Journal of Dermatology, Venereology and Leprology, 2008 Sep-Oct;74(5):447-52.)) ((Herbal therapy for treating rheumatoid arthritis., Cameron M., Gagnier J.J., Chrubasik S [30]., School of Exercise Science, Australian Catholic University, McAuley at Banyo, 1100 Nudgee Road, Banyo, QLD, Australia. Cochrane Database of Systematic Reviews, 2011 Feb 16;(2):CD002948.)). The gamma-inolenic acid in the oil has anti-coagulant effects that may help reduce the effects of cardiovascular illnesses ((Assessment of anticoagulant effect of evening primrose oil. [31], Riaz A., Khan R.A., Ahmed S.P., Department of Pharmacology, University of Karachi, Karachi-75270, Pakistan. Pakistan Journal of Pharmaceutical Sciences, 2009 Oct;22(4):355-9.)).

Check out this list for more. http://greatist.com/health/foods-pain-relief

Filed Under: aging, alternative care, Dallas Chiropractic, diet, exercise, green living, health and wellness, holistic health, neck pain, running, shoulder pain, sports injuries

Tuscan Barley Soup with Turkey Sausage

March 2, 2014 by Meredith

Tuscan Barley Soup with Turkey Sausage is a Manning Wellness Clinic favorite! It’s thick and slightly creamy, but there is no cream in it! You can use either pearl barley or for some added nutrition, hulled barley. But keep in mind that the hulled barley needs about 90 minutes to cook thoroughly. I think it also makes the soup a little thicker. Let us know if you have any questions! Hope you enjoy!
Tuscan Barley Soup
Original Recipe courtesy of Giada De Laurentiis, with changes by Manning Wellness Clinic, Dallas, Texas.

Total Time:
1 hr
Prep:
20 min
Cook:
40 min

Yield:4 to 6 servings
Level:Easy
Ingredients

2 tablespoons extra-virgin olive oil
2 sweet or spicy turkey sausage links, casings removed
1 cup pearled barley
8 cups low-sodium vegetable or chicken broth
4 medium carrots, peeled and thinly sliced into 1/2-inch-thick rounds
4 medium parsnips, peeled and thinly sliced into 1/2-inch-thick rounds
2 medium zucchini, halved lengthwise and cut into1/2-inch slices
1 fennel bulb, thinly sliced
1 medium leek, thinly sliced (or 1/2 diced onion is fine too)
One 12-ounce bunch Swiss or Rainbow chard, center stem removed and leaves chopped into 1-inch pieces. Slice the center stems.
1 Parmesan cheese rind, optional
1 dried bay leaf
2 teaspoons kosher salt
3/4 teaspoon freshly ground black pepper

Directions

In a 5-quart saucepan, heat the oil over medium-high heat. Add the sausage and cook, breaking up the meat with a wooden spoon into small pieces, until brown, about 5 minutes. Using a slotted spoon, remove the cooked sausage and reserve.

Add the barley and cook stirring constantly until lightly toasted, about 4 minutes. Add the broth, carrots, parsnips, chard center stems, fennel, leeks,cheese rind if using, bay leaf, 1 teaspoon salt and 1/2 teaspoon pepper. Bring the mixture to a boil. Reduce the heat to a simmer and cook, uncovered, until the barley is tender, about 35 minutes. At the end of the cooking time, add zucchini and chard leaves. Cook approx another 7 minutes until zucchini is cooked to your liking.

Remove the Parmesan rind and bay leaf, and discard. Season the soup with the remaining 1 teaspoon salt and 1/4 teaspoon pepper.

Ladle the soup into bowls and garnish with the cooked sausage. Shredded parmesan also makes a yummy topping.

Filed Under: Dallas Chiropractic, diet, health and wellness

14 Foods you Should Never Eat

December 3, 2013 by Meredith

It seems every time you try to make a healthy food choice, some new research tells you, “NO, DON’T EAT THAT!!” At the end of the day, it’s not only frustrating, but incredibly confusing, too. The link below, 14 Foods you Should Never Eat is a somewhat new list, with some obvious choices (artificial food coloring), but also some new ones like sprouts. See, that’s where it gets confusing since sprouted everything seems to be all the rage! Take a peek….maybe make a few adjustments to your diet. We’re veering into a new year, so the timing is perfect! If you have any questions and/or other suggestions for the list, please post and share.

http://www.rodalenews.com/food-ingredients-avoid

Filed Under: alternative care, brain health, cancer, children and health, diet, green living, health and wellness, holistic health, non-toxic producs

Top 10 Best Foods For Brain Health

October 31, 2013 by Meredith

Hate to state the obvious, but what you eat plays a pivotal role in how you feel. There are best foods for brain health. It’s the reason chiropractor Dr. Jeff Manning of Manning Wellness Clinic in Dallas routinely asks patients about their diet. The more in tune you are with how you feel, the more likely you are to make positive changes to your diet. “Think about the times of the day you feel the sluggishness,” says Dr. Manning, “and think about what you ate a few hours before. Was is a burger? Salad? Overly sweet smoothie? Chances are those foods are directly impacting your energy levels.” Dr. Manning suggests keeping a food diary for a few days to better track how you feel. “Say you eat lunch at noon, take note around 3pm and jot down how you are feeling. Look back over your diary and see what foods gave you the biggest boost, especially to your brain.”

The following is a list of the Top 10 Best Foods for Brain Health. These foods are proven to enhance your brain health as well as ensure your brain is functioning properly on a daily basis. So sit back, enjoy, and put those chips away – they won’t help make your brain any better or bigger, but they will increase other parts of your body.

10. Oysters for Brain Health

If you’re a seafood kind of person, then today just may be your lucky day. Oysters are a best food for brain health. Experiments have shown that oysters are great for your brain, no matter your age. Because they are rich in zinc as well as iron, eating this under-the-sea-delight will help to keep your mind sharp and increase your ability to recall information easily. Zinc and iron have been linked to the brain’s ability to stay focused and remember information. A lack of zinc and iron can result in memory lapses, poor concentration, and of course other ailments throughout the body.

9. Whole Grains for Your Brains

If you’ve ever tried to lose weight, you know just how healthy whole grains are for your body; however, they are also a best food for brain health. Whole wheat, bran, and wheat germ have high contents of folate, as do brown rice, oatmeal, whole-grain breads, barley, and others. All of these foods work to increase blood flow to the brain which means a higher quality and quantity of brain function. Also, these whole grain foods contain a lot of vitamin B6, which is full of thiamine. Thiamine is great for anyone trying to improve their memory. Scientific research has shown that memory loss dramatically increases by the time you reach your late 60’s or early 70’s; so whole grains are especially good for you as you get older.

8. Tea

Forget your coffee in the morning (or as your afternoon pick-me-up)- try a cup of tea! The liquid version of a best food for brain health. Freshly brewed green or black tea is extremely beneficial to your brain because it is full of catechins. Have you ever had a day where you just feel drained, tired, and “too lazy” to think? It may be because you are lacking catechins in your brain. Catechins are great for keeping your mind sharp, fresh, and functioning properly. Not only do they keep your brain working right, they also allow it to relax and help to fight against mental fatigue. While green tea is much more potent than black tea, both are extremely good for you. Tea is definitely a great thing to drink early in the morning to ensure you’re starting your brain off right.

7. Eggs Help Keep Your Memory from Cracking

When we get older, our brains begin to shrink due to something called brain atrophy. While some of us might want other parts of our body to shrink, I’m pretty sure no one wants a shrinking brain. However, we can fight against this natural process by eating eggs. This is because eggs are full of vitamin B12 as well as lecithin. Vitamin B12 helps to fight against brain shrinkage, which is often seen in Alzheimer’s disease. Eggs, though very unhealthy if you eat too many of them, are full of essential fatty acids. The yolk, though very high in cholesterol, is also high in choline, which is a very important building block of brain cells. Choline can help improve your memory. While eating too many eggs can be bad for your health, eating 1-2 egg products a day can be great brain food.

6. Curry to Spice Up Your Brain Health

This spicy food is a great way to spice up your brain and keep it fresh. A main ingredient in curry powder, curcumin is full of antioxidants that help fight against brain aging and maintain cognitive function as you get older. These antioxidants also fight against free radical damage that can occur within the brain as well as the body. Free radicals can cause inflammation and other ailments within the body. Not only is curry good for your brain, it also can fight against diabetes and heart disease. Too hot for you to handle? You don’t have to have curry for lunch and dinner each day; the smallest amount of curry once a month can be a highly beneficial best food for brain health.

5. Berries, Berry Good Food for Your Brain

If you’re not a vegetable person, you can rely on fruit, especially berries, to improve your brain health. For example, blueberries are well known for their role in improving motor skills as well as your overall learning capacity. They are often called the best berry for your brain, and today you may notice the plethora of products using blueberries. Most berries, including blackberries, blueberries, raspberries, and others, are full of antioxidants that are great for boosting the brain. You can help reverse the effects of aging on the brain by eating these berries once a day. Berries are sometimes referred to as “super-fruits” because most of them contain fisetin and flavenoid, which are great for improving your memory and allowing you to easily recall past events. A delicious and helpful food for the brain.

4. Nuts and Seeds

Looking for a best food for brain health that’s a snack food? Then look no further than nuts and seeds… The good thing about this is that all types of nuts are included. This means peanuts, hazelnuts, cashews, almonds, walnuts, pecans, pumpkin seeds, sunflower seeds, and any other type of nut or seed you can think of, are good for your brain. Nuts and seeds are full of Omega-3 and Omega-6 fatty acids, as well as folate, vitamin E, and vitamin B6. All of these nutrients allow you to think more clearly. They also help you think more positively, because Omega-3 and Omega-6 fatty acids work as natural antidepressants. Some seeds and nuts are also full of thiamine and magnesium, which are great for memory, cognitive function, and brain nourishment.

3. Leafy Green Vegetables

Leafy green vegetables such as cabbage, kale, spinach, and others, while not very well-liked by children, are excellent for the brain of children and adults alike. These vegetables help greatly when it comes time to remember old information and process it like you just learned it yesterday. This is because these foods are often full of vitamin B6, B12, and folate, which are great compounds needed within the brain to break down homocystein levels, which can lead to forgetfulness and even Alzheimer’s disease. These vegetables are often very high in iron content. If there is not enough iron in-take, cognitive activity slows down greatly. So when mom always urged you to eat your spinach, now you know why: Greens are a best food for brain health! A Manning Wellness favorite is Kale Chips.

2. Fish

Eating fish overall is greatly beneficial to your health, especially that of your brain. Fish is full of Omega-3, which is a fatty acid known to be highly beneficial to the body in various aspects. Eating one serving of fish a week can highly decrease one’s chances of getting Alzheimer’s disease. These fatty acids help with brain function because they coat the neurons that at times have a fatty acid layer that becomes stiff due to a high content cholesterol and saturated fat in the body. Omega-3s will coat the neurons with good fat, allowing them to move easily throughout the brain. Omega-3s also provides more oxygen to the brain, as well as allows one to retain new information while still remembering old information. The best fish to eat for brain health are salmon, tuna, and herring.

1. Chocolate

While eating hundreds of Hershey bars may make you sick, and drinking a lot of hot cocoa in a day just may do the same, the main ingredient in these oh-so-delicious foods, cocoa, is said to be very nutritious for the brain. Scientists have proven that the antioxidant content found in just two or three tablespoons of cocoa powder is much stronger than those antioxidants found in other foods, such as green tea or red wine. The main antioxidant found in cocoa, known as flavonols, is said to help increase blood flow to the brain. While normal milk chocolate lacks flavonols, you will find plenty of it in dark chocolate. And isn’t it great news to know that chocolate is good for your brain.

Manning Wellness Clinic

2702 McKinney Avenue, suite 202

Dallas, TX 75204

214-720-2225

www.manningwellness.com

Dr. Manning was voted Best Chiropractor in Dallas

(reprinted from Toptenz lists)

Filed Under: aging, brain health, diet, health and wellness, holistic health, longevity, memory

Splenda downgraded from “safe” to “caution”

August 16, 2013 by Meredith

Note from Dr. Manning: Our new patient history paperwork specifically asks about artificial sweetener consumption because I oftentimes find a link between consumption and inflammation. I do not personably consume artificial sweeteners of any kind and suggest the same to my patients.

###

Group Cites Need to Evaluate Forthcoming Italian Study Linking Artificial Sweetener to Leukemia in Mice

June 12, 2013

The Center for Science in the Public Interest is downgrading sucralose, the artificial sweetener better known by the brand name Splenda, in its Chemical Cuisine guide to food additives. The nonprofit food safety watchdog group had long rated sucralose as “safe,” but is now placing it in the “caution” category pending a review of an unpublished study by an independent Italian laboratory that found that the sweetener caused leukemia in mice. The only previous long-term feeding studies in animals were conducted by the compound’s manufacturers.

CSPI’s Chemical Cuisine gives the artificial sweeteners saccharin, aspartame, and acesulfame potassium “avoid” ratings, the group’s lowest. CSPI considers rebiana, a natural high-potency sweetener obtained from stevia, to be “safe,” though deserving of better testing.

“Sucralose may prove to be safer than saccharin, aspartame, and acesulfame potassium, but the forthcoming Italian study warrants careful scrutiny before we can be confident that the sweetener is safe for use in food,” said CSPI executive director Michael F. Jacobson.

Despite its concerns about the risk posed by artificial sweeteners, CSPI says consumers who drink soda are still probably better off drinking diet soda than sugar-sweetened soda, which poses the greater and demonstrable risks of obesity, diabetes, heart disease, gout, tooth decay, and other health problems. Soft drinks—diet or regular—often contain questionable food dyes and so-called caramel coloring that is contaminated with cancer-causing 4-methylimidazole. To avoid the risks of both sugars and non-caloric sweeteners, CSPI urges people to switch to water, seltzer water, flavored unsweetened waters, seltzer mixed with some fruit juice, or unsweetened iced tea.

CSPI has also made new entries in Chemical Cuisine for some other natural, high-potency sweeteners that aren’t widely used yet but are on the horizon. Monkfruit extract, used in some foods, contain substances called mogrosides that are about 200 times sweeter than sugar, but with an aftertaste described as licorice-like. Monkfruit, also known as Luo Han Guo and Lo Han Kuo, has been used as food in China for several hundred years. Monatin is a plant-based sweeter derived from the root of a shrub found in South Africa that is supposedly some 3,000 times sweeter than sugar. Those two sweeteners might also prove to be safe, but CSPI gives them a “caution” rating on the basis of inadequate testing.

Chemical Cuisine includes much more than sweeteners. While most of the additives will be disclosed on ingredients lists, some will not. Transglutaminase is a naturally occurring enzyme that’s presumably safe on its own. Known informally as “meat glue,” the enzyme lets chefs or manufacturers fuse together inexpensive cuts of beef into the distinctive shape of more expensive filet mignon. Besides cheating consumers, that practice can result in a less-safe steak since bacteria ordinarily confined to the surface of the steak are driven into the interior.

Castoreum is a rarely used additive that CSPI, as well as the Food and Drug Administration, assume to be safe. Any food manufacturer that actually uses it will likely list it among “natural flavorings” on ingredient lists and not disclose where castoreum actually comes from: the anal castor sacs of beavers.

####

Manning Wellness Clinic 2702 McKinney Ave, s. 202 Dallas, TX 75204

214-720-2225 www.manningwellness.com

Manning Wellness Clinic is a top-rated comprehensive chiropractic clinic servicing

Uptown, downtown, Park Cities and the Oak Lawn areas of Dallas.

Filed Under: alternative care, cancer, children and health, diet, green living, health and wellness

A Better Mac and Cheese recipe

June 7, 2013 by Meredith

To post information about the questionable additives in Kraft Macaroni and Cheese, and suggest that you try to cut down or eliminate eating it, leaves a void for many mac-n-cheese loving folks…our children included. The following recipe, though not flavored or colored like the well-known blue box, definitely fits the bill when you’re craving some comfort food. And it is EASY!! Our kids love it, as do their friends.

A Better Mac and Cheese

1 1/2 cups cottage cheese

1 1/2 cups skim milk (1 or 2% is ok too)

1 tsp dried mustard or 1 Tbl prepared mustard

1/4 tsp nutmeg

1/2 tsp salt (cottage cheese has a high sodium content so you can omit this)

1/2 tsp ground pepper

1/4 cup grated onions (you can sub with 2 T chopped dried onion)

1 cup plus extra grated sharp cheddar cheese

1/2 lb uncooked whole wheat macaroni

2 Tbl grated parmesan cheese

1/4 cup bread crumbs

Directions: Preheat the oven to 375 degrees. Prepare a 9 or 10″ square baking pan with a light coating of cooking spray. In a blender, combine the cottage cheese, milk, mustard, nutmeg, salt and pepper and purée until smooth. In a large bowl combine the puréed mixture with the onions, cheddar cheese, and uncooked macaroni. Stir well. Pour the macaroni and cheese mixture into the baking pan. Combine the grated Parmesan cheese and breadcrumbs and sprinkle evenly over the top. Bake for about 45 minutes until the topping is browned and the center is firm.

Filed Under: allergies, children and health, Dallas Chiropractic, diet, health and wellness, pediatric

Is It Better to Walk or Run?

May 31, 2013 by Meredith

Walking and running are the most popular physical activities for American adults. But whether one is preferable to the other in terms of improving health has long been debated. Now a variety of new studies that pitted running directly against walking are providing some answers. Their conclusion? It depends almost completely on what you are hoping to accomplish.

If, for instance, you are looking to control your weight — and shallowly or not, I am — running wins, going away. In a study published last month in Medicine & Science in Sports & Exercise, and unambiguously titled “Greater Weight Loss From Running than Walking,” researchers combed survey data from 15,237 walkers and 32,215 runners enrolled in the National Runners and Walkers Health Study — a large survey being conducted at Lawrence Berkeley National Laboratory in Berkeley, Calif.

Participants were asked about their weight, waist circumference, diets and typical weekly walking or running mileage both when they joined the study, and then again up to six years later.

The runners almost uniformly were thinner than the walkers when each joined the study. And they stayed that way throughout. Over the years, the runners maintained their body mass and waistlines far better than the walkers.

The difference was particularly notable among participants over 55. Runners in this age group were not running a lot and generally were barely expending more calories per week during exercise than older walkers. But their body mass indexes and waist circumferences remained significantly lower than those of age-matched walkers.

Why running should better aid weight management than walking is not altogether clear. It might seem obvious that running, being more strenuous then walking, burns more calories per hour. And that’s true. But in the Berkeley study and others, when energy expenditure was approximately matched — when walkers head out for hours of rambling and burn the same number of calories over the course of a week as runners — the runners seem able to control their weight better over the long term.

One reason may be running’s effect on appetite, as another intriguing, if small, study suggests. In the study, published last year in the Journal of Obesity, nine experienced female runners and 10 committed female walkers reported to the exercise physiology lab at the University of Wyoming on two separate occasions. On one day, the groups ran or walked on a treadmill for an hour. On the second day, they all rested for an hour. Throughout each session, researchers monitored their total energy expenditure. They also drew blood from their volunteers to check for levels of certain hormones related to appetite.

After both sessions, the volunteers were set free in a room with a laden buffet and told to eat at will.

The walkers turned out to be hungry, consuming about 50 calories more than they had burned during their hourlong treadmill stroll.

The runners, on the other hand, picked at their food, taking in almost 200 calories less than they had burned while running.

The runners also proved after exercise to have significantly higher blood levels of a hormone called peptide YY, which has been shown to suppress appetite. The walkers did not have increased peptide YY levels; their appetites remained hearty.

So to eat less, run first.

But on other measures of health, new science shows that walking can be at least as valuable as running — and in some instances, more so. A study published this month that again plumbed data from the Runners and Walkers Health Study found that both runners and walkers had equally diminished risks of developing age-related cataracts compared to sedentary people, an unexpected but excellent benefit of exercise.

And in perhaps the most comforting of the new studies, published last month in Arteriosclerosis, Thrombosis and Vascular Biology and again using numbers from the versatile Runners and Walkers Health Study, runners had far less risk of high blood pressure, unhealthy cholesterol profiles, diabetes and heart disease than their sedentary peers. But the walkers were doing even better. Runners, for instance, reduced their risk of heart disease by about 4.5 percent if they ran an hour a day. Walkers who expended the same amount of energy per day reduced their risk of heart disease by more than 9 percent.

Of course, few walkers match the energy expenditure of runners. “It’s fair to say that, if you plan to expend the same energy walking as running, you have to walk about one and a half times as far and that it takes about twice as long,” said Paul T. Williams, a staff scientist at Lawrence Berkeley National Laboratories and the lead author of all of the studies involving the surveys of runners and walkers.

On the other hand, people who begin walking are often more unhealthy than those who start running, and so their health benefits from the exercise can be commensurately greater.

“It bears repeating that either walking or running is healthier than not doing either,” Dr. Williams said, whatever your health goals.

For confirmation, consider one additional aspect of the appetite study. The volunteers in that experiment had sat quietly for an hour during one session, not exercising in any fashion, neither running nor walking. And afterward they were famished, consuming about 300 calories more than the meager few they had just burned.

Filed Under: diet, exercise, health and wellness, stress relief

214.720.2225