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• diet
• Nutrition
• calories
• carbohydrate health
• fiber

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Written by Lisa Jillanza

It seems lately that carbs have been designated the dieters ultimate enemy- they're not to be trusted and avoided at all times. So are carbs really that bad or are they just getting a bad rap? Achieving overall carbohydrate health is essential toward a balanced diet and total wellness. In actuality not all carbs are as terrible as they've been touted. There are good carbohydrates and bad carbohydrates. Fortunately for us, it's easy to achieve carbohydrate health and separate the good from the bad. As consumers we are able to reap health benefits associated with good carbs by choosing high-fiber carbs such as whole grains and vegetables and avoiding refined and processed carbs such as white bread and white rice.

To assume that all carbs are bad is unreasonable. Carbohydrates are needed fuel for our bodies. In a National Academies Institute of Medicine report from 2002, it recommends that in order for adults to meet the body's daily nutritional needs while minimizing risk for chronic disease that they should get 45%-65% of their calories from carbohydrates. The same study also recommends that people focus on getting more good carbs with fiber into their diet.

According to WebMD we can reap health benefits of good carbs by choosing to consume carbohydrates full of fiber. Carbs that are naturally high in fiber slow down the absorption of other nutrients eaten at the same meal, including carbohydrates. This slowing prevents peaks and valleys in blood sugar levels, which reduces the risk for type 2 diabetes. Certain types of fiber found in oats, beans, and some fruits help to lower blood cholesterol and fiber also helps people feel fuller. This in turn, helps moderate the amount of food you eat. There is also evidence to suggest that a high fiber diet may also help to prevent colon cancer and promote weight control. In addition, studies show an increased risk for heart disease with low-fiber diets.

“Another important point about fiber-rich foods is that they tend to be loaded with phytochemicals that appear to have anticancer functions,” says Nagi Kumar, PhD and director of clinical nutrition at the Moffitt Cancer Center at the University of South Florida.

"Pertaining to cancer, we've found 65 or so non-nutrients and nutrients that have action against cancer," she says. "We've seen soy, lycopene, bicarbanol, to name just a few of these, have significant effect against various cancers."

Along with these benefits and its role in weight maintenance, fiber helps prevent constipation, hemorrhoids, appendicitis, and diverticulosis.

The easiest way to include fiber and all of its health benefits in your diet is to eat plant foods. Plants such as fruits and veggies are quality carbohydrates that are loaded with fiber. Besides fiber, plant foods also deliver vitamins, minerals, and phytochemicals along with grams of carbohydrate, such as whole grains, beans, vegetables, and fruits. Overall, a carb can't be considered “good” without considering its fiber content.

Here are a few fiber recommendations from WebMD: Men aged 50 or younger should get 38 grams of fiber a day. Women aged 50 or younger should get 25 grams of fiber a day. Because we need fewer calories and food as we get older, men over aged 50 should get 30 grams of fiber a day. Women over aged 50 should get 21 grams of fiber a day.

Getting some fiber into almost every meal takes a little effort. Here are three tips: Eat plenty of fruits and vegetables. Just eating five servings a day of fruits and vegetables will get you to about 10 or more grams of fiber, depending on your choices. Include some beans and bean products in your diet. A half-cup of cooked beans will add from 4 to 8 grams of fiber to your day. Switch to whole grains every single possible way (buns, rolls, bread, tortillas, pasta, crackers, etc).

In a nutshell, carbohydrate health revolves around consuming plenty of high fiber carbohydrates and steering clear of bad carbs that strip away such beneficial fiber.

• health
• wellness
• health and acupuncture
• pain reduction
• natural
• holistic healing
• natural health

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Written by Lisa Jillanza

If you haven't tried it yourself, you've probably met somebody who has or have seen pictures. What seems like a million tiny needles protruding from strategic locations on a patient, lying prostrate and relaxed on a table despite what looks to be a fairly uncomfortable procedure. It may look a bit intimidating but acupuncture is one of the oldest healing practices in the world. Over the past two decades the correlation between health and acupuncture has been studied and practiced in the Western world and has grown increasingly popular, especially in the United States.

The practice which originated in China thousands of years ago, involves the insertion of extremely thin needles through the skin, to various depths at strategic points on your body. And although Western scientists may not fully understand how or why this holistic method of healing works, studies indicate that it may provide a number of medical benefits including pain reduction and relief from chemotherapy-induced nausea.

How acupuncture works According to the National Center for Complementary and Alternative Medicine, acupuncture is based on the concept that disease results from disruption in the flow of the life force called chi and an imbalance in the forces of yin and yang. Health results from a harmonious balance between yin and yang. Chi is believed to flow through pathways (meridians) in your body. These meridians and the energy flow are accessible through more than 350 acupuncture points. Illness results from an imbalance of the forces. Inserting needles into these points in various combinations will re-balance energy flow.

The Mayo clinic website asserts that Western medicine has its own explanation, stating that acupuncture incorporates modern concepts of neuroscience. Many practitioners view the acupuncture points as places to stimulate nerves, muscles and connective tissue. This stimulation appears to boost the activity of your body's natural painkillers and increase blood flow.

What exactly happens during an acupuncture session? Acupuncture usually involves a series of weekly or biweekly treatments in an outpatient setting. Each visit typically includes an exam with an assessment of current condition, the needle insertion and a follow-up discussion on self-care tips.

You'll lie down on a comfortable surface. Depending on where the needles are to go, you will lie face down, face up or on your side before the needles are inserted. The needles used in acupuncture are metallic, solid, and hair-thin. As with anything, different people experience acupuncture differently. But most patients feel no or minimal pain as the needles are inserted. Some people feel energized by treatment, while others feel relaxed. Improper needle placement, movement of the patient during the procedure, or a defect in the needle can cause soreness and pain during treatment. It is vitally important to seek treatment from a qualified acupuncture practitioner.

As many as a dozen needles may need to be placed for each treatment. Once the needles are inserted, they're usually left in place for five to 20 minutes. After placement, the needles are sometimes moved gently or stimulated with electricity or heat.

Who can benefit from acupuncture? Acupuncture is useful as a stand-alone treatment for many conditions, but it's also used in conjunction with more conventional Western medical treatments. For example, doctors may combine acupuncture and drugs to control pain and nausea after surgery.

Preliminary studies indicate that acupuncture may offer symptomatic relief for a variety of diseases and conditions including low back pain, headaches, fibromyalgia, migraines and osteoarthritis. In addition, research has shown that acupuncture can help manage postoperative dental pain and alleviate chemotherapy-induced nausea and vomiting. It has also been shown to offer relief for chronic menstrual cramps and tennis elbow.

According to the NCCAM website, a 2007 National Health Interview Survey estimated 3.1 million U.S. adults and 150,000 children had used acupuncture in the previous year. Between the 2002 and 2007 survey, acupuncture use among adults increased by three-tenths of 1 percent which is approximately 1 million people.

Pros and Cons As with any medical therapy, acupuncture has benefits and risks. Here are a few benefits:

Acupuncture is safe when performed properly. It has few side effects. It can be useful as a complement to other treatment methods. It's becoming more available in conventional medical settings. It helps control certain types of pain. It may be an alternative if you don't respond to or don't want to take pain medications.

Acupuncture may not be safe if you have a bleeding disorder or if you're taking blood thinners. The most common side effects of acupuncture are soreness, bleeding or bruising at the needle sites. If needles are reused, infectious diseases may be accidentally transmitted. However, these risks can be avoided in the hands of a competent, certified acupuncture practitioner. So it's important to do your homework when locating a practitioner.

Whether you're in tune with your body's chi and/or median zones, the correlation between health and acupuncture is interesting and impressive. Check it out if you're inclined. With a rich history rooted in thousands of years of practice, acupuncture is no longer for only the adventurous or ultra-health conscious.

• types of headache
• cranial pain
• frequent
• headaches
• pain
• brain

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Written by Lisa Jillanza

Uh oh, you can feel it coming- the throbbing ache, the sensitivity to light, the pain creeping its way deep into your skull- another headache is on its way and you just don't have time to deal. An estimated 3 to 5 percent of adults worldwide experience chronic daily headaches. Millions more suffer less frequent headaches, but we can all agree that one headache is one headache too many. Stay tuned my unfortunate headache-prone reader for an introduction on cranial pain, types of headache you may be suffering from and how to manage.

Most people have headaches from time to time. But if you have a headache more days than not, you may be suffering from chronic daily headaches. For headaches to be considered chronic they must occur more than 15 days per month and for more than 3 months. The unrelenting nature of chronic headaches make them particularly hard to deal with. But with aggressive initial treatment and steady, long-term management may reduce overall pain and lead to fewer headaches.

These types of headache can be divided into 4 main subcategories: Chronic migraine, Chronic tension-type headache, New daily persistent headache, and Hemicrania continua. Symptoms vary for each type of headache. If you're not sure which type of chronic headache that you're suffering from, below is a guide on headache symptoms according to the Mayo Clinic website.

Chronic migraine Usually evolves from episodic migraine without aura Includes at least two of the following — affects only one side of your head, pulsating or throbbing pain, moderate to severe intensity, aggravated by physical activity Includes at least one of the following — nausea or vomiting, sensitivity to light and sound

Chronic tension-type headache Usually evolves from episodic tension-type headaches Typically hurts on both sides of your head Mild to moderate pain, often described as pressing or tightening May include mild nausea or sensitivity to light or sound

New daily persistent headache Starts suddenly and occurs daily within three days of onset Hurts on both sides of your head Feels like a tightening or pressing sensation, not throbbing Mild to moderate intensity Sometimes includes one of the following — mild nausea, sensitivity to sound or sensitivity to light

Hemicrania continua Hurts on only one side of the head and pain never shifts sides Daily and consistent, with no pain-free periods Moderate intensity, interspersed with brief instances of severe pain Includes at least one of the following — tearing or redness of the eye on the affected side, nasal congestion or runny nose, swelling or drooping of the eyelid

Although it's not completely understood why these types of headache occur, doctors have narrowed down a few underlying conditions that may cause constant cranial pain:

Inflammation or other problems with the blood vessels in and around the brain Infections, such as meningitis Intracranial pressure that's either too high or too low Pinched nerves in the neck Brain tumor Traumatic brain injury

In most cases chronic daily head pain doesn't have an underlying physical cause. They may occur, though, if you develop a heightened response to pain signals or if the part of your brain that suppresses pain signals isn't working properly. Doctors also believe that people who take pain medication too frequently may suffer from constant cranial pain. If you are taking pain medications, even over the counter analgesics, more than two days a week then you're at risk of developing rebound headaches.

Whatever the reason that you may be suffering from chronic headaches, it is best not to self-diagnose. Make an appointment with your doctor today and find out what's really going on in your head. Your life is too busy and too precious to worry about constant cranial pain.

• obesity
• MSG monosodium glutatmate
• foods
• processed
• food additives
• natural foods

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Written by Lisa Jillanza

Something menacing in your food awaits and it's called MSG. MSG Monosodium Glutamate is a salt of the amino acid Glutamic Acid (glutamate) and has been found to cause harmful reactions in many people who consume it. The unfortunate part of this story is that MSG is hidden in many of the foods that we consume on a daily basis.

MSG is a flavor enhancer that is commonly added to Chinese food, canned vegetables, soups and processed meats. It can also be found in most cheese powders, broths, dressings, and processed foods made with “natural flavoring”. It tastes like salty meat and offsets the metallic-tasting deposits that find themselves on your food if stored in cans for an extended period of time. MSG Monosodium Glutamate is processed food's best friend.

The Food and Drug Administration has classified MSG as a food ingredient that is “generally recognized as safe”, however the use of MSG remains controversial. Monosodium Glutamate has been linked to autism and chronic stomach pain. It's also associated with obesity due to its addictive qualities.

Here's an example of MSG's addictive nature- when you eat sugar, your pancreas produces insulin to neutralize the sugar. The insulin tells the cells in your body to absorb the excess sugar. The problem is that MSG causes an insulin response but MSG isn't a sugar. So the MSG-induced insulin produced by your pancreas tells the cells in your body to absorb sugar. Within an hour or two you are low in sugar and your body thinks that you're hungry again. So you eat something but the food you eat has more MSG in it and you produce more insulin than you need again. A perpetual cycle of eating and feeling unfulfilled caused by MSG.

According to the Mayo Clinic a comprehensive review of all available scientific data on glutamate safety sponsored by the FDA in 1995 acknowledges that some people may have short term reactions to MSG. These reactions include:

Headache, sometimes called MSG headache Flushing Sweating Sense of facial pressure or tightness Numbness, tingling or burning in or around the mouth Rapid, fluttering heartbeats (heart palpitations) Chest pain Shortness of breath Nausea Weakness

The only way to prevent a reaction is to avoid foods containing MSG. The FDA requires that when MSG is added to a product that "monosodium glutamate" be listed on the label or on the menu, in restaurants.

But watch out, oftentimes MSG is hidden under other names so as not to be as easily identified. Here are a list of different pseudonyms, names and ways that MSG can find itself on your plate from an article published on healthy-holistic-living.com.

Food Additives that ALWAYS contain MSG: Monosodium Glutamate, Autolyzed Yeast, Hydrolyzed Vegetable Protein, Hydrolyzed Protein, Hydrolyzed Plant Protein, Plant Protein Extract, Sodium Caseinate, Calcium Caseinate, Yeast Extract, Textured Protein (Including TVP), Hydrolyzed Oat Flour, Corn Oil

Food Additives That FREQUENTLY Contain MSG: Malt Extract, Malt Flavoring, Bouillon, Broth, Stock Flavoring, Natural Flavors/Flavoring, Natural Beef Or Chicken Flavoring, Seasoning, Spices, Maltodextrin and Whey Protein

Food Additives That MAY Contain MSG: Carrageenan, Enzymes, Soy Protein Isolate, Soy Protein Concentrate, Whey Protein Concentrate

The only way to curtail the side effects and potential long-term effects is to stay away from processed foods often found in boxes and bags. Dr. Gerard Guillory of The Care Group in Denver, CO reaffirms that eating local and organic is the only way to go, "We need to get back to eating food, the whole food, and nothing but the food."

By purchasing pure and natural foods, consumers have an advantage in the fight against processed foods and MSG. We do the buying, which means we can eventually change the market. It is time that we take some responsibility in what we consume and focus our efforts on putting healthy foods in our bodies instead of the alternative.

• health
• medicine
• natural remedy healing
• chiropractic
• human body

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Written by Lisa Jillanza

Sometimes going to the doctor just doesn't cut it. Sure if you have the flu or a toenail infection it's important to get the proper vaccine or topical solution needed to get you back on your feet. But what exactly do you do when it comes to aches and pains, muscular fatigue, reproductive system problems or even addictions? Research suggests you may want to visit a chiropractor. What is Chiropractic? Chiropractic is an alternative approach to health care which concentrates on the relationship between the body's structure and it's functioning, primarily focusing on the spine. Chiropractic medicine is concerned with the relationship between the spinal column, neurons, and the entire nervous system. It is the belief of chiropractic practitioners that the misalignment of the spinal cord or disturbances to the nervous system affects other parts of the body which can create pain, disease, and other musculoskeletal abnormalities. Chiropractors perform adjustments to the spine or other parts of the body with the goal of correcting alignment problems and supporting the body's natural ability to heal itself.

The human body is an astonishing and complex machine. Chiropractic care recognizes this and rather than just feeding the body artificial remedies it relies on your body's innate ability to heal itself from physical, mental, and emotional stress and trauma. Chiropractic is a natural remedy healing art that focuses on human health and prevention of disease through spinal biomechanics as well as musculoskeletal, neurological, vascular and nutritional wellness.

Who uses Chiropractic and for what ailments? It is believed that nearly 15 million Americans look to chiropractic medicine ever year to heal physical injuries like lower back pain, neck pain, and certain internal disorders. Chiropractic also is affiliated with orthopedic medicine and osteopathy and is an excellent alternative for those who want to avoid surgery for injuries such as loose discs in the neck, slight scoliosis, and out of place vertebrae. In addition, chiropractic medicine has become associated with many addiction centers because of the positive effects it can have on patients suffering from the withdrawal symptoms of addiction. Chiropractic medicine benefits children, adolescents, adults, and the elderly.

Chiropractic has become the second largest primary health care field in the world and is more widely accepted than any other natural remedy healing. Hospitals have chiropractors on staff regularly and there are a large number of medical doctors who practice chiropractic medicine as well. This development is huge for the chiropractic field as it serves to lessen the tension between western and eastern medicine. Insurance companies and health maintenance organizations are also recognizing patients of chiropractic for financial health benefits.

Stats Here are a few interesting stats on the chiropractic industry provided by the National Center of Complementary and Alternative Medicine:

• Nearly 30 percent of the U.S. population, aged 18 and older, have used chiropractic, according to The Gallup Organization. 1991.

• Nine of ten chiropractic users felt their treatment was effective, according to The Gallup Organization, 1991.

• In a two-year study completed in 1990 Britain's Medical Research Council, chiropractic treatment was found more effective than hospital outpatient care for low back pain.

• According to records from the 1986 Worker's Compensation Fund, the average medical patient was paid ten times more compensation than the average chiropractic patient for the treatment of low back pain.