Healthy Moment - April 30, 2012
Sponsored by Center Rotary Club, Presented by David Luquette

Last week I discussed “Why Ice”, this week I want to discuss “All Natural Muscle Relaxers.”

There are several natural ways to relieve muscle spasms. The benefits of going a homeopathic route are fewer side effects. There are many formulas available. The one I use and will talk about today is Formula 303 which is produced by Dee Cee Laboratories, Inc.

Formula 303 contains 3 main ingredients: Valerian Root, Passiflora, and Magnesium Carbonate.

VALERIAN ROOT works naturally to relieve muscle spasms and nervousness which results in a calming effect on the system.

PASSIFLORA contains unique natural flavenoids that are believed to be responsible in helping to relax the effects of anxiety while helping to relieve muscle tension throughout the body.

MAGNESIUM CARBONATE is an essential mineral for muscle relaxation, fighting PMS, restless legs and muscle spasms.

Combining these 3 ingredients, Formula 303 has been proven to relieve muscle spasms, tension and stress, low back pain, PMS and menstrual cramps, tight muscles, back sprain, nervousness, leg cramps, pulled muscles, neck and shoulder pain.

What I like is that it is all natural, it doesn’t leave me groggy, and it works! I carry this formula in both my offices here in Center and in Nacogdoches.

Next week check in and learn about “Arthritis”. This will focus us on Body Function (B) in the B.R.E.A.D. for Life Program.

Healthy Moment - April 23, 2012
Sponsored by Center Rotary Club, Presented by David Luquette

Last week I discussed “Go Nuts” which focused on diet, this week I want to go back to body function and discuss “Why Ice?”

Most people know that when they hurt an ankle, they should apply ice for the first 24 to 36 hours. However, why do people use heat when they hurt their back?

Ice is a very effective tool in managing pain. In fact, ice is the preferred treatment in acute back pain. The cold reduces the initial contraction of blood vessels which decreases inflammation and swelling. Then later, it produces an increase in blood flow to cleanse the area and restore nutrition to the tissues. Cold minimizes muscle spasms and decreases pain by slowing pain nerve conduction of pain impulses. The benefits of cold last longer than those of heat.

Heat, used too soon, can actually increase pain by increasing the swelling and pressure on the spinal nerves.

In order for ice to be effective in the management of pain, the area must be cold enough to become numb. There are several ways to accomplish this:

1. ICE PACK – place crushed or cubed ice in a plastic bag or ice bag and apply directly over the painful area for 20 minutes on, 20 minutes off, then 20 minutes on again and remove. You can continue to do this 3 to 4 times a day as needed. Use this method when the pain involves a large area.

2. ICE MASSAGE – keep four 6 oz. paper or Styrofoam cups of ice in your freezer. When needed, tear off top of cup and expose 1-3 inches of ice and rub this over the painful area with smooth, continuous strokes, preferably in a circular motion. Be sure to place a towel underneath you or in your waistband to absorb the water as the ice melts. You may use the method up to 3-4 times daily as needed. Use this method when the area of pain is small.

Next time your back hurts, try ICE instead of heat!

Next week check in and learn about “All Natural Muscle Relaxers”. This will focus us on Body Function (B) in the B.R.E.A.D. for Life Program.

Healthy Moment - April 16, 2012
Sponsored by Center Rotary Club, Presented by Dr. David Luquette

Last week I discussed how to prevent hand numbness, this week I want to discuss diet.  Every week for the next 8 months I will  “Go Nuts” about nuts.  I well explain new important facts regarding nuts and share something fun for you to try every day.

Nuts have received a bad reputation over the last decade as a salty, fattening snack.  It was supplied by bartenders and at holiday parties to encourage more drinking.  Today, nuts are hailed as a health food that is good for your heart and brain.  New research shows that they are even healthier than we thought.  They are capable of boosting eyesight, lowering your blood pressure index, and reducing unhealthy LD2 cholesterol as much as a prescription statin.  Even though nuts are high in fat and calories, they can actually help you lose weight by filling you up with good fiber, fat, and protein.

Roast or Toast?
Roasting or toasting nuts boosts their antioxidant power and adds flavor.  Most nuts will also become crunchier-which helps satisfy the munchies.

To roast nuts simply place the nuts on a tray in the oven until golden brown.  To toast them, place nuts in skillet on top of the stove, stirring frequently until golden brown. 

To eat them, use portion control.  An ounce of nuts (about a handful) counts as one serving.  Which is all you need to get all the benefits without too much salt, fat, or calories.

Next month, I will “Go Nuts” and show how you can improve your eyesight.  In the meantime, check back in next week and learn “Why Ice?”  This will focus us on Body Function (B) in the B.R.E.A.D. for Life Program. 

Healthy Moment - April 12, 2012
Sponsored by Center Rotary Club, Presented by Dr. David Luquette

Preventing Hand Numbness

Last week I discussed good fats, this week I want to discuss how to prevent hand numbness.

There are many reasons that hands go numb. Today I am going to share with you a technique I use in my practice that gets great results. It is called the “Corner Chest Stretch”.

Purpose:
The purpose of this technique is to help alleviate tight chest muscles that pull the shoulders forward and cause the head to also pull forward. This throws the entire body alignment off causing problems. This exercise stretches the chest, restoring proper shoulder and neck position and promotes proper posture.

Position:
Position yourself in a corner. Lift arms so the upper arms are parallel to the floor and the forearms are resting on the wall.

Action:
Slowly push your body straight forward stretching out the chest muscles. Lead with your shoulders. Keep the upper arms level. Stretch to the point of minimal discomfort. Do 2 sets, 20 seconds each.

Tip:
Don’t overstretch. Overstretching is most often counter-productive. It causes muscles to tighten up. Pain should not be experienced.

Next week, check in to learn to “Go Nuts”. This will focus us on Diet (D) in the B.R.E.A.D. for Life Program.

Healthy Moment - April 2, 2012
Sponsored by Center Rotary Club, Presented by Dr. David Luquette

Good Fats

Last week I discussed fat toxins, this week I want to discuss good fats-primarily Omega-3.

As I have already pointed out, there are good fats and bad fats.  Bad fats include trans fatty acids (which are artificially produced-example Omega-6) and saturated fats (which come from animal products-example Omega-3). 

Good Fats include Omega-3 fatty acids which is a class of essential polyunsaturated fats.  Unfortunately, research has shown that the American diet is dangerously deficient in this essential fat, while being dangerously toxic in the essential Omega-6 fatty acid.  This imbalance is a common factor in the alarming number of preventable illnesses and disease-related deaths here in the U.S.

Omega-3 and Omega-6 fatty acids are needed together to work effectively.  They help to reduce swelling, improve memory, reduce high blood pressure, reduce cholesterol plus many other health issues.  Omega-6 is found in products such as fried foods, hydrogenated oils, and trans-fatty acids.

According to Dr. Allan Spreen, a nutrition expert and Director of “The Nutrition Physician”, eicosapentanoic acid (EPA) and docosahexanoic acid (DHA) are the two Omega-3’s that have the best effect on human biochemistry.

Our bodies do not manufacture essential fatty acids (EFA), therefore it is necessary to get them from our diet or through a supplement daily.  Foods high in Omega-3 EPA and DHA include salmon, halibut, mackerel, sardines, albacore, lake trout, and herring.

It is recommended to increase your Omega-3 intake daily, preferably with foods high in Omega-3.  However, it is also a great idea to take an Omega-3 supplement whenever you enjoy a meal high in Omega-6 foods to help balance out the effects and get the best results for your health.

Next week, check in to learn about Preventing Hand Numbness.  This will focus us on body function (B) in the B.R.E.A.D. for Life Program. 

Healthy Moment - March 5, 2012
Sponsored by Center Rotary Club, Presented by Dr. David Luquette

Fat Toxins

Last week I discussed how to prevent getting sick, this week I want to discuss fat toxins-where they come from and how they affect you.

Fats have many different categories.  I will share all of the different categories with you over time.  Today I want to focus on the fat toxins.

When you eat a piece of meat, you are eating all the toxin that animal was exposed to during its life.  It is the toxins in the fat you need to be most concerned about, not just the fat tissue itself.

When I was 300 lbs, I started a weight loss program.  After losing 20 lbs, my liver became so toxic I stopped losing weight.  In order to start losing weight again, I had to detox my liver.  The point is that when you lose weight and burn off fat, your body will get toxic.  Consider a liver detox program in order to continue your weight loss.  Drink a minimum of 2 quarts water daily.  For every 10-20 lbs you lose be sure to detox your liver so you can meet your weight loss goal.

Next week, check in to learn about Good Fats.  This will focus us on diet (D) in the B.R.E.A.D. for Life Program. 

Healthy Moment - February 27, 2012
Sponsored by Center Rotary Club, Presented by Dr. David Luquette

Preventing Sickness

Last week I discussed building healthier bones, this week I want to discuss how to prevent getting sick.

Proper care of our immune system the best way to prevent getting sick and is an ongoing process.  We shouldn’t be reactive and wait until our bodies are already in breakdown mode.  We should always be in a proactive mode.  This means a proper nutritional intake and a well adjusted nervous system which is the key to maintaining a healthy immune system.  To ensure good nutritional support, we need to eat a menu rich in alkalizing foods which will help to keep the body at a positive pH level. 

1st – Stop the Sinus Drainage ASAP/fight the fever/turn off the histamines

First on the list is to stop the sinus drainage.  If you want to improve your immune system without side effects from drugs, I recommend several things to help knock out that pesky sinus-allergy-drainage-coughing-hacking problem.  The quickest way is through the use of products like Airborne, Zicam, Coryza Forte, Echinacea, Pau D’arco, and maybe even an Echinacea/Goldenseal Root combination. 

Coryza Forte-It is very effective at stopping sinus drainage, cough, and controlling the common cold symptoms.

• 16 capsules as soon as symptoms start
• 4 capsules every 4 hours until symptoms are gone
    (I sell this in my office or you can email us at greatchiropractor.com)

Echinacea-It is very effective for bacterial infections or preventing bacterial infections from getting worse.  The liquid is safe and effective infants, kids, and adults.

• one dropper full 3 time daily until you feel better

Pau D’arco-It is very effective for viral infections or preventing viral infections from getting worse.  The liquid is safe and effective for infants and kids.  It works well with viral ear infections.

• one dropper full 3 times daily until you feel better

To fight the fever and turn off the histamines, use of products like Alavert, Sudafed, or Tylenol is good.  However, if you have high blood pressure, talk with your physician before using.  Some drugs like Sudafed can make your high blood pressure worse.

2nd – Heal the body/build immune system/Open the Eustachian tube

Even if you are taking medications to treat the symptoms, you should still continue to take in nutritional supportive products to allow your body to heal past the symptoms.
Here are some ideas to help you out:

    1.  A.C.E. – this is your hardware of vitamins
            -Vitamin A:  Take multivitamin or eat lots of orange colored fuits & veggies
            -Vitamin C:  Try crystal “C” in juice for a power drink
            -Vitamin E:  Make sure you have selenium (in your multivitamin or your diet)

   2.  Airborne – Drop tablet in water& wait until bubbles stop before you drink it.

   3.  Zicam – Just let it dissolve in your mouth

To ensure good nutritional support, we need to eat a menu rich in alkalizing foods which will help to keep the body at a positive pH level.  Along with this, make sure to include a plan for exercise, rest, and good ole chiropractic care.  I have a special technique to open up the Eustachian tube, the sinus, and increase slow drainage to allow the body to heal on its own.

3rd – Keep it maintained/prevent sinus drainage from starting

Supplementing today is not a choice, but a necessity.  However, taking the right medications at the right time, along with the right supplementation at the right time, is very important in preventing sickness.  

Next week, check in to learn about fat toxins.  This will focus us on diet (D) in the B.R.E.A.D. for Life Program. 

Healthy Moment - February 20, 2012
Sponsored by Center Rotary Club, Presented by Dr. David Luquette

Building Healthier Bones

Last week I discussed the power of L-Carnitine, this week I want to discuss building healthier bones.

If you are over 30, you may be in danger of developing brittle bones. By the time you reach 50, your chance of bone loss will only get worse.

It may not seem like it but your bones are living, growing tissue. They are constantly repairing and replenishing throughout your life. As new bone is added, old bone is removed.

The minute your are born and up through the mid 30’s, new bone forms faster than old bone is removed. This is how your body builds a healthy skeleton that is strong, dense and flexible.

After 35, this delicate balance begins to shift and the process reverses. Old bone is removed faster than new bone is added. Your skeleton gradually loses density, growing weaker and more fragile with time. This thinning of the bones can progress to an unhealthy level, leading to a condition called osteopenia. When left untreated this can lead to osteoporosis.

Experts estimate there are 34 million people suffering from osteopenia and the vast majority are women. These numbers are expected to rise.

It is not too late, you can improve your bone structure and prevent fractures at any age. Your bones will continue to grow if you support them, regardless of your age.

I have developed a Bone Booster Plan that addresses each decade of life. So lets get started:

First step is to have blood work done to determine your vitamin D and alk. phosphate levels.

I call the 30’s the “BONE BALANCE SHIFT” period. During the 30’s we must “Feed our bones”.
1. Calcium-cheese, skim milk, dried figs, sardines
2. Vit D-oily fish like tuna, cod liver, salmon

Sometimes we don’t get enough in food, so we need to supplement:

Daily Supplements:
600mg Calcium
400mg Magnesium
400 IU Vitamin D3

The 40’s is called “BONE PRIME TIME”. As we move into the 40’s lots of things begin to happen, so you want to keep the same basic bone regimen we talked about in the 30’s but need to add to the regimen. Two key issues are healthy fats which actually help you absorb the calcium to help transport vitamin D3 into your body and something called vitamin K2 which is an important vitamin. It helps prevent excess bone loss and increases bone density helping to prevent osteoporosis.

Healthy fats include foods like avocado, almond nut butter, fish and olive oil. Remember that not all fats are bad for you.

Vitamin K2 is obtained from fermented cheese, Kefir (a milk cultured beverage high in vitamin K), egg yokes, and cottage cheese.

In the 40’s, it is also important to start adding iron which helps support bone strength and health. It is not just for anemia.

Added Daily Supplement:
Iron 18mg daily

The 50’s is called the “BONE GAME CHANGER”. As you move into your 50’s most people do not eat enough protein. At this stage it is important to eat more protein. Protein helps bone growth, and reduces incidence of hip fractures.

Specific protein sources are beans, legumes, egg whites, soy milk, tofu, and edamame. Remember 50% of your protein intake still needs to be a HBV source protein (high biological value) such as meats, and dairy.

It is also at this time we need to change your supplements slightly.

Daily Supplements:
1200mg Calcium (divided dose of 600mg each)
800mg Magnesium
1000 IU Vitamin D3
Stop the iron!

The Beyond 60 period is known as “BONE MAINTENANCE”. In this phase it is important to eat foods high in boron. These are foods like apples, carrots, grapes, leafy vegetables, nuts, pears, grains, etc. You also need to make sure to eat foods high in vitamins A, C, D, E, and K. Increase your protein from foods like fish and plant foods. It is also important to avoid dark soda’s which are higher in phosphorous which will steal calcium from your bones!

It is also time to change your supplements again.

Daily Supplements:
1200mg Calcium (divided dose of 600mg each)
800mg Magnesium
1000 IU Vitamin D3 (1 tab each at breakfast & at bedtime)
100MG CO-Q10
1000IU OMEGA-3 (1 tab each daily)
Papaya Enzyme-To Increase HCL and aid digestion.

Remember, no matter what decade your in, it is important to stay active and exercise daily to increase bone strength.

Next week, check in for how to prevent getting sick. This will keep us focused on body function (B) in the B.R.E.A.D. for Life Program.

Healthy Moment - February 13, 2012
Sponsored by Center Rotary Club, Presented by Dr. David Luquette

The Power of L-Carnitine

Last week I discussed cinnamon, this week I want to talk about the power of L-Carnitine

L-Carnitine’s main function in the body is to help transport long-chain fatty acids, which are then burned within the cells to provide energy.

Taking L-Carnitine will increase the use of fat as an energy source. It also enhances the effectiveness of the antioxidant vitamins E and C. The synthesis of L-Carnitine also depends on the presence of adequate levels of vitamin C.

The more muscle you have, the more L-Carnitine you need. L-Carnitine can be obtained from food, primarily meats and other foods of animal origin.

L-Carnitine is also found in most multi-vitamins. Make sure your multi-vitamin has L-carnitine and take it daily.

In closing, be sure to exercise to increase your muscle mass, take a multivitamin with L-carnitine daily to increase burning of fat for energy, and drink at least 2 quarts of water to help flush the system.

Next week, check in for information on building healthier bones. This will focus us on body function (B) in the B.R.E.A.D. for Life Program.

Healthy Moment - January 31, 2012
Sponsored by Center Rotary Club, Presented by Dr. David Luquette

Whites to Avoid

Last week I discussed how to protect your back. This week I want to talk about the three “Whites to Avoid”. They are:

1. White Flour
2. White Sugar
3. White Salt

White flour, sugar, and salt all are bleached, pulverized, and processed to the point that they become nothing but empty calories. The phrase “empty calorie” basically means there is no nutritional value. They can cause serious health problems if consumed. These are considered to be fast carbohydrates which cause you to gain fat.

Flour can also cause constipation. If you think about it, flour is used to make glue-just add water. The changes it causes in the colon can also increase your risk for disease.

Sugar causes weight gain and is addictive. Research shows that sugar triggers the same chemical reaction in the brain that cocaine and other drugs like heroin can cause.

Salt causes water retention and can affect your heart and cardiovascular systems elastic response. It also increases your risk for many other diseases.

Your best choice is to avoid the 3 whites! (Or minimize them as much as possible!)

Next week, I will talk about Cinnamon. This will keep us focused on diet (D) in the B.R.E.A.D. for Life Program.

Healthy Moment - January 24, 2012
Sponsored by Center Rotary Club, Presented by Dr. David Luquette

Cinnamon

Last week I discussed the three whites to avoid, this week I want to focus on “Why Cinnamon?”

Cinnamon aids in the peripheral circulation of the blood, which warms the body and enhances digestion, especially the metabolism of fats. More importantly it can help to regulate blood sugars.

When overindulging in too many fast carbs like cake, pie, or candy, try adding cinnamon to your diet 10-20 minutes after eating that fast carb. Even eating a piece of cinnamon candy or chewing a piece of cinnamon gum after dessert can help balance your blood sugar.

When your fingers get cold, try a piece of cinnamon candy or gum. A small piece can increase your body temperature enough to warm up your fingers.

Next week, check back in for information about the power of L-Carnitine. This will focus us in on body function (B) in the B.R.E.A.D. for Life Program.