Research is showing that natural appetite suppressants are not a myth. They really do exist!

Foods and drinks that contain soluble fiber form a gel-like material when they make contact with water in your stomach, thereby acting as an appetite suppressant. Soluble fiber is found in prunes, oats, barley, bran, apples, flaxseeds, and citrus fruits.

However, insoluble fiber also was found to decrease appetite in a study published in The American Journal of Clinical Nutrition in 2007. In a crossover design study, healthy men were provided high-fiber cereal with 33 grams (g) insoluble fiber, low-fiber cereal, white bread, and water control after an overnight fast. The treatments had similar energy, macronutrient content, volume, and weight. The high-fiber cereal with 33 g insoluble fiber reduced appetite, decreased food intake, and reduced glycemic response to a meal consumed 75 minutes later.

Low caloric density
Foods with very low caloric density, such as asparagus or loose-leaf lettuce, can help a person to feel full while taking in very few calories. This is the premise that the volumetrics diet plan is based on and is also what the infamous ‘cabbage soup diet’ relied on to spur quick weight loss. In fact, any low-calorie, broth-based soup will help you feel full without many calories.

Acetic acid and cinnamon
In one study, the combination of acetic acid, which is found in red wine vinegar, and cinnamon significantly increased satiety and reduced blood glucose concentration.

Oleic acid
Foods that contain the unsaturated fat oleic acid, which is found in olive oil, nuts, and avocados, help to suppress appetite. However, you still have to keep an eye on portion size because these foods are rich in both nutrients and calories!

Cayenne pepper
Researchers at Purdue University gave 25 people who were not overweight their preferred level of cayenne pepper for 6 weeks (those who did not like red pepper preferred 0.3 g compared to regular spice users who preferred 1.8 g). Red pepper consumption did increase core body temperature and burnt more calories. Those individuals who did not consume red pepper regularly experienced a decrease in appetite for fatty, salty, and sweet foods. The study found that red pepper consumed in noncapsule form was effective. The burn is what leads to the rise in body temperature, increased metabolism, and appetite suppression.

Studies show that individuals who eat eggs rather than breakfast cereal or bagels report increased satiety and consume fewer calories later in the day, even if the meals contain the same amounts of calories, fat, protein, and carbohydrate. It is thought that the protein quality is what matters – eggs are the gold standard for protein quality. When compared to subjects given eggs for breakfast, those who received a bagel had higher plasma glucose, increased ghrelin levels, and increased insulin levels.

In an animal study done on mice, genistein injections decreased adipose weight and adipocyte circumference at higher doses. Juveniles fed 500 to 1500 parts per million (ppm) of dietary genistein had dose-responsive decreases in fat pad weight of 37% to 57%, when compared to controls (300 ppm of genistein did not cause decreases). Some research also has found that genistein decreases appetite and food intake.

In a randomized, controlled trial, women who generally consumed a low-calcium diet participated in a 6-month energy-restricted program and received either milk supplementation or an isoenergetic placebo. Both groups showed a significant weight loss, but the women who received the milk supplementation had less of an increase in desire to eat and hunger. Milk supplementation attenuates the orexigenic (appetite stimulant) effect of body weight loss.


Proper Lifting Technique to Avoid Low-Back Pain

Many times patients arrive at my chiropractic office matteo.backpain.art_3467 with lower back pain that presented itself after lifting a heavy object. Using incorrect lifting techniques can cause injury resulting in sudden and severe pain. Without a doubt, this type of injury can almost always be prevented if proper lifting techniques had been used.

Unless your line of work requires a lot of lifting such as nursing, warehouse work, retail stocking, etc. it is entirely possible that you have not had the opportunity to learn how to lift objects in a way that will protect your back. Hopefully, if you are in a line of work in which a lot of lifting is required, you have been trained on how to protect your back when lifting. For the rest of you, this article will explain the proper way to lift heavy objects to avoid injury.

Never bend over at the waist to lift something; in fact you should make it a habit not to bend over at the waist at all because this will put unnecessary pressure on your lower back. Minimize the risk of injury and damage using the following lifting technique:

* Immediately before you lift and right after you are done lifting you want to stand upright and bend backward five or six times. This ensures that any distortion in the curve of your lower back is worked out.
* Stand close to the object you are going to lift. Don’t have your feet together; use a wider stance for balance and support.
* Bend at the knees, keeping your back straight, until you can comfortably get your hands under the object.
* Keep the object as close to your body as you can so you are not extending your reach. Extending your reach will put pressure on your lower back even if you are bent at the knees.
* Lean back slightly, this will help with your balance. Straighten up using the muscles in your legs to lift yourself up and using a smooth, steady motion.
* If the object is very heavy, lift it to your knees and rest it there before straightening up.
* To turn with the load in your arms, use your feet. In other words, do not twist your torso.

Of special concern to me are those who have already developed recurring back problems. It is my practice to always advise these patients to seek help when lifting. I am well aware that this is not always possible. If this is the case for you, it is even more important that you develop a proper lifting technique.

In addition to using a proper lifting technique, it is also important to work on your core muscles such as your abdominals and gluteals to develop a strong lower back. Consciously implementing this type of lifting technique and developing a strong core has the potential to make a pronounced difference in your life particularly if you suffer from chronic lower back pain.

Contributed by Dr. Todd P Sullivan
Don’t forget, if you ever have any questions or concerns about your health, talk to us. Contact us with your questions. We’re here to help and don’t enjoy anything more than participating in providing you natural pain relief.
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How much sugar do you consume? And is this dangerous?

matteo_dark chocolateThe average American consumes nearly 400 calories from added sugars each day, the equivalent of 22 teaspoons (tsp) worth. The American Heart Association’s Nutrition Committee of the Council on Nutrition, Physical Activity, and Metabolism and the Council on Epidemiology and Prevention released a scientific statement entitled Dietary Sugars Intake and Cardiovascular Health in late 2009. The statement suggests that American women should consume no more than 100 calories and men no more than 150 calories from added sugar each day.

Added sugar’ includes sugars and syrups added to foods during processing or preparation, including sugars and syrups added at the table. The recent increase in average sugar intake is largely because of increased consumption of soft drinks, fruit drinks, desserts, sugars and jellies, candy, and ready-to-eat cereals, with soft drinks and other sweetened beverages accounting for the largest source of added sugars in the American diet. Authors of the paper noted that because food labels do not differentiate between natural sugar and added sugar, it is difficult for the average consumer to make wise choices. However, in 2006, the US Dept of Agriculture (USDA) created a database listing the added sugar content of food (

Problems linked to a high intake of added sugar
The following are problems linked to a high intake of added sugar, as outlined by the statement:

Insulin resistance: In some studies, fructose was linked to insulin resistance, obesity, hypertension, dyslipidemia, and type 2 diabetes mellitus in humans. Please note that high-fructose corn syrup actually is not made primarily from fructose; it is only 55% fructose and the other 45% is glucose.
Calorie intake: In some studies, soft drink consumption was linked to increased calorie intake, greater body weight, and lower intake of valuable nutrients. The sugar in soda is absorbed very quickly, which might explain why people who consume sugar-sweetened beverages on a regular basis seem to have an increased risk of developing diabetes.
Blood pressure: An emerging but inconclusive body of evidence links a high intake of added sugar to increased blood pressure. In the Framingham Heart Study, for instance, people who consumed more than one soft drink/day had a higher chance of developing hypertension and a 44% increased chance of having a diagnosis of metabolic syndrome.
Triglycerides and cholesterol: When added fats are replaced with carbohydrate, serum triglyceride levels increase and high-density lipoprotein (HDL) cholesterol decreases. However, this is apparently more substantial when refined carbohydrates are used, rather than the carbohydrates found in milk, fruit, etc. Diets that are high in fructose, sucrose, and glucose are linked to increased serum triglyceride levels, particularly in men, sedentary overweight people, people consuming a low-fiber diet, and people with metabolic syndrome.
Chronic hyperinsulinemia: Chronic hyperinsulinemia may cause people to eat more by preventing dopamine clearance from the pleasure center of the brain, increasing the pleasure caused by eating, even when a person has no physiological need to eat. It also promotes eating as a form of self-medication when a person is stressed.
Vitamins, minerals, and fiber: People who consume a large amount of added sugar, especially intake that exceed 25% of total calories, have reduced intake of calcium, vitamin A, iron, and zinc. Intake of sugar also is inversely related to fiber intake.

The following are recommendations as outlined by the statement:

Limit your discretionary caloric intake (the calories left after you have consumed enough vegetables, fruit, lean protein, low-fat dairy, whole grains, and other foods necessary to stay healthy). The USDA recommends that if you consume a 2000-calorie diet, you should limit your discretionary caloric intake to no more than 267 calories, divided into 18 grams (g) of fat and 32 g of sugar (8 tsp). If you drink alcohol, you need to count this as a part of the daily discretionary calories. Currently, discretionary intake is much too high, 30%-42% of total caloric intake.
Move more. If you burn more calories, your allowance for discretionary intake will increase. So if you want to eat more, you need to move more!
Consume no more than 10% of your total calories in the form of added sugar, according to the World Health Organization (WHO).
Restrict intake of soda and other sweetened beverages.
Choose whole-food snacks, such as bananas, raisins, and peanuts, rather than high-sugar refined-grain snacks, such as candy bars and soda, to reduce postprandial glucose response.
Select low-energy density foods, such as fresh fruits and vegetables, skim milk, lean meats, and other unprocessed foods.
Use discretionary calories to sweeten healthful food choices, such as plain yogurt or whole-grain cereal.
Remember that sugar is sugar, whether it is from honey, agave syrup, beet sugar, brown rice syrup, etc.
Read labels. If a food contains no milk or fruit, the sugar column on the Nutrition Facts Label is all added sugar.


Johnson RK, Appel LJ, Brands M. Dietary sugars intake and cardiovascular health: a scientific statement from the American Heart Association. Available at:
5CIRCULATIONAHA.109.192627v1%20(Added%20Sugars).pdf. Accessed February 10, 2010.
Don’t forget, if you ever have any questions or concerns about your health, talk to us. Contact us with your questions. We’re here to help and don’t enjoy anything more than participating in providing you natural pain relief.
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So what exactly do Chiropractors do and what symptoms can they treat?

Chiropractic Focuses_matteoChiropractors are doctors who can diagnose and treat a wide variety of condition, specifically those that include symptoms of neck and back pain, restricted movement in the joints and muscular problems. Their treatments include massage, manipulation and spinal decompression, amongst others.

To help you understand what a chiropractor does, first let us take a look at how we are made. The spine is the focal point of most, if not all chiropractic treatment. It is formed out of 33 separate bones, in a single column. Between each of the bones is a cushion made up of a gel like substance; this helps with flexibility and mobility. Unfortunately, as we age, this gel gradually hardens, reducing flexibility and increasing the likelihood of pain. One of the chiropractor’s jobs is to keep these bones in a straight line with each other, known as alignment.

Through certain techniques the chiropractor can help to alleviate the problems and pain associated with a number of conditions. Herniated discs, spinal misalignment and nerve problems are just three. Virtually all of our nerves, muscles and joints are related to the spine in some way or other and problems with the spine will cause problems elsewhere in the body. The chiropractor will diagnose and treat each condition separately if they can, However, if they cannot they will make sure you are referred to someone who can help you.

In order to qualify as a Doctor of Chiropractic, each one has to go through a very extensive program of training and education. At the very least they need a 2-year undergraduate degree in one of the sciences. Some States require a 4-year degree. Once this degree has been successfully obtained the chiropractor must then undergo a 4 year program at an accredited school of chiropractic medicine. On receiving that degree they must then pass an exam through the National Board of Chiropractic before a licence to practice can be awarded. It shuld be obvious to anyone that a Chiropractor is highly trained and is a proper doctor. In fact to a certain degree they are more highly trained and educated than your GP is.
There are no age restrictions when it comes to treating problems with the back and spine. A chiropractor can treat anyone, form young babies right up to senior citizens. Many people probably do not realise that a chiropractor can prevent attacks of colic and can help to ensure that children and babies grow up without problems. For the elderly, although they cannot reverse the aging process on the spine and its gel cushion they can realign the spine and make their lives as pain free as possible.

Chiropractors do not use any form of surgery or medication in their treatments. They will not even use painkilling injections, preferring to work only with their hands performing a complete natural method of healing. A chiropractor can also help you with nutrition and diet advice as well as teaching you toe exercise properly and safely. When all is said and done a visit to a chiropractor could be the best decision you ever make for your health and well-being.

Which Nuts Are the Best and Why? Nuts are a powerhouse of a snack

matteo#nuts-in-basket-10070110They provide protein, fat, vitamins, and minerals. Satisfying and flavorful, almost everyone enjoys including nuts in their diet. With all of the news in the media about the benefits of nuts, many people wonder “which nuts are best and why.”

Here are the facts. Different nuts have different nutrition benefits, however nuts are associated with:

Improved cardiovascular health, because of the high monounsaturated fatty acids
Good nutrient density-the calories they provide are healthful and useful to the body
Taste and textures that are satisfying
High levels of vitamin E and phytonutrients
More research exists on some nuts than others. The carbohydrate, protein, and fat ratio differs slightly among the different nuts, so eating a variety is possibly the best way to reap all of the benefits that they offer!

Scientific evidence supports the role of almonds in cardiac health, specifically cholesterol-lowering properties when almonds are consumed in a diet that is low in saturated fats and cholesterol.

Other facts about almonds:

1 ounce (oz)/23 almonds/handful: 160 calories, 14 gram (g) fat (1 g saturated, 3.5 g polyunsaturated, 9 g monounsaturated), 6 g carbohydrate, 6 g protein, 4 g fiber
Antioxidant power of vitamin E rich in alpha-tocopherol, which is the form of vitamin E that the body absorbs most readily
Add almonds to side dishes, cereals, and salads
Eat them with fruit as a snack
Try almond butter and jelly sandwiches
Substitute almond flour when baking
For more information, visit

Cashews have high levels of essential minerals-iron, magnesium, phosphorus, zinc, copper, and manganese.

Other facts about cashews:

1 oz: 160 calories, 13 g fat, (3 g saturated, 2 g polyunsaturated, 8 g monounsaturated) 9 g carbohydrate, 4 g protein, 1 g fiber
High levels of magnesium are touted for heart, bone, and muscle health
Good source of monounsaturated fatty acids
Add to entrees, side dishes, and desserts or eat them plain
Store in a cool, dry place in an airtight container
For more information, visit

Hazelnuts are a powerful source of vitamin E and phytonutrients and are associated with building a strong immune system.

Other facts about hazelnuts:

1 oz: 180 calories, 17 g fat, (1.5 g saturated, 2 g polyunsaturated, 13 g monounsaturated) 5 g carbohydrate, 3 g protein, 3 g fiber
For more information, visit

Peanuts are classified botanically as legumes rather than tree nuts, because they grow underground.

Facts about peanuts:

1 oz: 161 calories, 14 g fat (1.9 g saturated, 4.4 g polyunsaturated, 6.9 g monounsaturated), 4.6 g carbohydrate, 7.3 g protein, 2.4 g fiber
Highest protein content of any nut, especially satisfying and beneficial for children, vegetarians, and those with higher protein needs
Rich in essential minerals, such as magnesium, copper, phosphorus, potassium, and zinc
Rich in B vitamins and phytonutrients
For more information, visit

Pecans are touted for their antioxidant properties and cardiovascular benefits.

Other facts about pecans:

1 oz/20 halves: 200 calories, 20 g fat (2 g saturated, 6 g polyunsaturated, 12 g monounsaturated), 4 g carbohydrate, 3 g protein, 3 g fiber
Add to cereals, breads, side dishes, and desserts or eat them plain
For more information, visit

Walnuts are a great source of alpha-linolenic acid, an omega-3 fatty acid, and are associated with healthful weight loss.

Other facts about walnuts:

1 oz/14 halves: 190 calories, 18.0 g fat (1.5 g saturated, 13 g polyunsaturated, 2.5 g monounsaturated), 4 g carbohydrate, 4 g protein, 2 g fiber
The highest nut ranking on the Index of Nutritional Quality
Sweet or savory, enhancing almost any meal or snack
For more information, visit

References and recommended readings
International Tree Nut Council, Nutrition Research & Education Foundation. Nutrition research. Available at: Accessed August 29, 2012.

The Peanut Institute. Eat well, eat peanuts. Available at: Accessed August 29, 2012.

Don’t forget, if you ever have any questions or concerns about your health, talk to us. Contact us with your questions. We’re here to help and don’t enjoy anything more than participating in providing you natural pain relief.
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The possibility for chiropractic care to help people with diabetes is an up and coming area of research

and it is an important one. Roughly one out of every three men and two out of every five women born in the year 2000 will suffer from diabetes in their lifetime.

Research points to evidence that chiropractic care may make a valuable contribution to a wellness protocol that helps those diagnosed with diabetes. Diabetes is the fifth deadliest disease in the United States and a growing epidemic worldwide, so help is desperately needed!

The average person may not recognize how diabetes and chiropractic are connected. What does the back have to do with blood sugar? Often, an electrician understands this faster than most people. Interfere with the current flowing through the wires and the appliances or areas of the house lose normal function or might even catch fire.

If the nerve supply from the upper neck or middle back (the two areas that supply the pancreas) are disturbed, pancreatic function suffers; maybe in it’s ability to produce enzymes to digest proteins, fats and carbohydrates, or maybe insulin production, or both. Blood sugar and digestion become unbalanced, resulting in either in diabetes or hypoglycemia.

Studies suggest a chiropractic-spine-nerve-blood sugar connection

A study published in the Journal of Vertebral Subluxation Research illustrated the positive effects of chiropractic when used as part of an integrative treatment for adult onset diabetes diagnosed by a medical doctor. Along with chiropractic care, the patient also received nutritional and exercise guidance.

After one month of being on the program, the patient’s glucose blood and urine levels normalized and remained stable. His medical doctor, who monitored his progress, said the patient would not need insulin if the condition remained stable.

Canada is currently leading the research effort

The National Post reported: “DIABETES BREAKTHROUGH: In a discovery that has stunned even those behind it, scientists at a Toronto hospital say they have proof the body’s nervous system helps trigger diabetes, opening the door to a potential near-cure of the disease that affects millions of Canadians. Diabetic mice became healthy virtually overnight after researchers injected a substance to counteract the effect of malfunctioning pain neurons in the pancreas.

‘I couldn’t believe it,’ said Dr. Michael Salter, a pain expert at the Hospital for Sick Children. ‘Mice with diabetes suddenly didn’t have diabetes any more.’ The excitement of the team from Sick Kids, whose work is being published today in the journal Cell, is almost palpable.

A recent case study published in the November 2011 edition of the Journal of Pediatric, Maternal, & Family Health documents a case of a four-year-old child who had terrific results stabilizing her blood sugar through chiropractic care. The patient was diagnosed with spinal subluxation in the upper cervical region. She began chiropractic care and was seen a total of 24 times over a two-month period. During this two-month period, she experienced a decrease in hemoglobin A1C from 7.2 percent to 6.5 percent. She also decreased the amount of insulin used from 15 units to 11 units per day.

These results are quite remarkable because the literature states that intensive medical treatment of type I diabetes often does not succeed in lowering A1C levels under 7.0 percent. Chiropractic care works by optimizing the neural connections throughout the body. This enhanced brain-body connection works to better coordinate immunity and hormone function throughout the body.

Article contributed by Murray Galbraith, D.C., of Galbraith Chiropractic.

Don’t forget, if you ever have any questions or concerns about your health, talk to us. Contact us with your questions. We’re here to help and don’t enjoy anything more than participating in providing you natural pain relief.
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Write happy posts on Facebook to spread the feeling :) The mood is catchy

Investigators analyzed one billion anonymous status updates among 100 million Facebook users and found that feelings can be highly contagious. Lead researcher Dr. James Fowler explains, “Online networks can spread emotions just like the real world.” His team found that for every happy post a person makes, it causes friends to write an additional one or two happy posts; likewise, every negative post spawns another negative post.
PLOS ONE, March 2014

Don’t forget, if you ever have any questions or concerns about your health, talk to us. Contact us with your questions. We’re here to help and don’t enjoy anything more than participating in providing you natural pain relief.
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