The Elimination Diet

You're Probably Vitamin C Deficient

While most people put so much emphasis on getting enough macronutrients, such as protein and fat, they end up missing out on the thousands of micronutrients, such as Vitamin C. Studies on populations in developed countries found that between 85-90% of people are not consuming enough of this essential vitamin.  While most people know that vitamin C is important for optimal immune system function, studies are revealing that this important nutrient also helps to fight inflammation, keep you slim, and even reduce blood pressure and cholesterol levels. These are just ten foods high in vitamin C that you should add to your lifestyle: yellow bell peppers, guavas, dark green leafy vegetables, kiwi, broccoli, berries, citrus fruits, tomatoes, peas, and papayas.  Also, remember that since vitamin C is extremely unstable and temperature sensitive, you must eat these foods raw and as fresh as possible to experience the many benefits of this essential nutrient. And as a bonus, you will also be getting over a thousand other micronutrients which science has yet to discover and name, but fortunately your body's innate wisdom will already put them to good use making you healthier, happier, and more alive.


For more information:
http://www.naturalhealthresearch.org/vitamin-c-deficiency/
http://www.ncbi.nlm.nih.gov/pubmed/19675106
http://ajcn.nutrition.org/content/90/5/1252.full
http://www.healthaliciousness.com/articles/vitamin-C.php
http://www.vitaminable.com/category/vitamin-c

Looking At Nature Improves Brain Function

Blyde River Canyon: The 3rd largest canyon in the
world, as seen from Adjusting Room 4.

The flat walls and ceilings of our buildings and homes simply cannot be good for our pscyhe. This is why you find pictures of nature throughout my office. A new study has shown that simply looking at nature for just 40 seconds improves brain function, with study subjects showing superior concentration levels. Apparently, it also works with pictures. So it turns out that all the pictures and murals we have in the office also improve the function of your brain. But to get the most benefit, be sure to spend some time every day enjoying the natural beauty around us, even if it's just for less than a minute.


For more information:
http://www.naturalnews.com/049938_nature_green_roofs_color_therapy.html
http://www.hngn.com/articles/95892/20150527/looking-at-nature-scenic-views-can-help-your-brain-function-better-at-work-study-says.htm

The Most Effective Way To Save Water

As we struggle with an energy shortage, another more serious shortage is looming. We are quickly running out of our most essential resource: drinkable water. For most of us, water is easily taken for granted, because it seems so freely available. In reality, South Africa is the 15th driest country, receiving nearly half the amount of rainfall as the rest of the world. By 2025, South Africa's demand for water is expected to exceed its supply. Water is essential for proper functioning of nearly every physiological process in our body. Without sufficient clean water, our health suffers quickly. Many efforts are being made to save water, but they all focus on reducing household consumption. However, household use only accounts for about 11% of total water consumption. The majority of our water is being used for agriculture. And more specifically, animal agriculture, both directly and indirectly. Meat and dairy production is a highly water-intensive industry, using 70% of global freshwater, according to the United Nations. For example, to produce just one hamburger, requires 2500 liters of water. If you shortened your shower by 2 minutes a day, it would take you four months to save the same amount of water. But if you don't eat any meat or dairy for just one day, you would save more than 2000 liters of water. Another bonus is that your health will also benefit as a result. Most people believe that meat and dairy consumption are essential for healthy living, so the extra water being used is seemingly justified. In reality, many studies are showing that consuming more plant foods and minimal to no animal foods, is much healthier.  According to the American Journal of Medicine in 2014, "A whole foods, plant-based diet low in refined carbohydrates and animal products has been proven to reverse coronary heart disease and confer potent protection against type 2 diabetes and cancer." While these diseases are three of the world's leading killers, this is just the tip of the iceberg as far as the benefits of a plant-based diet. So in effect, we are using up our most precious resource simply for our enjoyment, but to the detriment of not only our environment, but also our health. Fortunately, you can still enjoy your meals, while improving your health and well-being, and also conserve water. While it may sound challenging, the potential consequences are life threatening for all life on Earth. In nearly 17 years of not consuming meat and almost no dairy, I have indirectly saved over 10 million liters of water and enjoyed the health benefits along the way. Fortunately, more and more people around the world are following this same path. All it takes is an open mind and a more compassionate way of thinking and living, before it's too late.

For more information:
http://www.waterwise.co.za/site/water/environment/situation.html
http://www.realsimple.com/home-organizing/green-living/things-save-water/eat-one-more-vegetarian-meal-week
http://environment.nationalgeographic.com/environment/freshwater/embedded-water/
http://www.latimes.com/food/dailydish/la-dd-gallons-of-water-to-make-a-burger-20140124-
story.html
http://www.vrg.org/environment/water_brochure.php
http://www.ncbi.nlm.nih.gov/pubmed/24754969

Nuts: Nature's Little Gifts

While so many are in search of man-made pills and potions to maintain and improve health, nature has already provided just that, in the form of all the amazing nutrient-rich plant foods. One great example is nuts. Studies have shown that regular nut consumption can help with a wide variety of chronic diseases, including heart disease, diabetes, and cancer. A recent study of over 100,000 people found that daily nut consumption prolonged lifespan by about 2 years, regardless of other lifestyle factors. All you need is about 1 to 2 handfuls per day to enjoy the benefits. Many studies have also shown that eating too many nuts won't make you fat. In fact, it may actually help you to lose weight. So as long as you are not allergic to nuts, be sure to eat a variety of raw nuts every day and enjoy the long-lasting benefits of nature's little gifts.

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For more information:
http://nutritionfacts.org/2015/05/14/nuts-may-extend-your-lifespan-by-about-2-years/
http://nutritionfacts.org/video/nuts-may-help-prevent-death/
http://nutritionfacts.org/video/nuts-and-obesity-the-weight-of-evidence/
http://www.herbs-info.com/blog/amazing-health-benefits-of-nuts/

Chiropractic Also Improves Mental Health

Many of my clients often comment about how chiropractic helps them feel happier, more optimistic, less stressed, and calmer. So it is not surprising to see recent studies which show that chiropractic care also improves mental and emotional health.  According to the Nobel prize-winning neurobiologist, Roger W. Sperry, PhD., "90% of the stimulation and nutrition to the brain is generated by the movement of the spine," so it's no wonder that chiropractic has a long history of helping those with mental illness. In 2007, a review of 129 randomised controlled trial studies found that chiropractic care was at least as effective as verbal interventions for improving mental health.  Various studies have also shown that chiropractic care can also help with addiction, depression, ADHD, autism, dyslexia, and learning disabilities. This is quite amazing to consider as these results were actually inadvertant, simply resulting from improved brain and nervous system function with the help of specific chiropractic care. While most people come to us for relief from an ache or pain, improved mental health is often a welcome bonus to help you manage your busy life.


For more information:
http://www.ncbi.nlm.nih.gov/pubmed/18054729
http://circleofdocs.com/chiropractic-and-mental-health/

"Good Thoughts"

Those same good thoughts will also help your health to shine,
so choose your thoughts wisely.

"A Man Is As Healthy As..."

"The Lie We Live"

"We've mastered the art of killing. Now let's master the art of living."

- Spencer Cathcart

"Advice From A Tree"

Are Cell Phones Killing Us Slowly?

The Atlas or C1 subluxation is one of the

most common subluxations I find. Due to the intimate connection with the brain stem, however, this problem can lead to a wide range of health problems, including headaches, neck pain, vertigo, poor posture, low energy, and various dysfunctions of the brain and nervous system. One of the major causes of this subluxation is the microtruama of simply spending prolonged periods with the neck flexed or bent down. Bending your head forward by just 15 degrees, effectively doubles the pressure on your neck. Bending your head down by 60 degrees, increases the weight on your neck by up to 600%. Unfortunately, with the increasing prevalence of smartphones these days, this problem is only getting worse. Studies have also shown that cell phones can disturb sleep patterns, contribute to depression, and, according to the World Health Organization, even increase your risk of brain cancer.  Fortunately, chiropractic adjustments can help improve the resilience of your spine and the overall function of your nervous system, but spending less time on your phone will help even more.

For more information:
http://www.telegraph.co.uk/lifestyle/wellbeing/healthadvice/11250365/Is-your-technology-killing-you.html
https://www.youtube.com/watch?v=uVrxlCYXW84
http://www.cancer.org/cancer/news/who-says-cell-phones-possibly-cause-cancer
http://psychcentral.com/news/2012/06/17/heavy-cell-phone-use-linked-to-depression-sleep-problems-in-young-people/40262.html

Fiber: The Missing Link

With so much emphasis on getting enough protein, and now fat, in our diet, little to no attention is being placed on what most people don't get nearly enough of: fiber. The only source of fiber is plants. Studies have shown that simply increasing your fiber intake can prolong your life, reduce heart disease, diabetes, various cancers, colon problems, skin problems, immune system problems, and many others, including obesity. So be sure to eat at least 8-9 servings of vegetables and fruit every day, choose whole grains wherever possible, and avoid any refined foods. Eating healthy is the first step to living healthy. As the nutritionist Heather Morgan once said, "Every time you eat or drink, you're either feeding disease or fighting it." The choice is yours.




For more information:
http://www.sharecare.com/health/appendicitis/typical-american-diet-cause-appendicitis
http://nutritionfacts.org/video/stool-size-matters/
http://nutritionfacts.org/topics/fiber/
http://www.chiro.org/nutrition/FULL/Fiber_Why_It_Matters.shtml
http://aje.oxfordjournals.org/content/early/2014/12/31/aje.kwu257.short?rss=1
http://greatist.com/health/surprising-high-fiber-foods


Watch the video below by Michael Greger, M.D. about the link between low fiber intake and the diseases that kill most people in modern society.  He also mentions toward the end why the health care industry seldom encourages people to eat more fiber:

Healthy Thought

Get Grounded and Feel Human Again

"When you are linked to the Earth and involved in the electrical
exchanges, you start feeling like a human being again."
-Matteo Taverra

One comment I often hear from my new clients is that they feel human once again, as chiropractic care restores the vital connection between the mind and body. I've recently realized that there is another disconnection that most of us are experiencing, which also keeps us from being at our best: our connection with the Earth. This may sound simplistic, but when you consider that most of us rarely if ever come into contact with the bare ground, especially with our rubber-soled shoes, this may be a missing link in your life. In the book Earthing by Clinton Ober et al., a compelling case is made for why it is so important to spend as much time as possible in direct contact with the Earth. It all makes perfect sense when you understand the strikingly similar electrical properties of the Earth and our bodies. As we distance ourselves from this simple act of touching the Earth, our bodies malfunction, leading to poor health, which is so prevalent in modern life. We were meant to be in constant contact with the Earth, but since we started wearing thick-soled shoes and living within insulated buildings, we have deprived our bodies of the energies from the Earth, arguably affecting our health as a result.  As Clinton Ober writes in his book, "You are plugging yourself into an energy source that humans have evolved with for millions of years.  It is part of Nature's design  Your body's electrical system - that controls every cellular function - will function better when you supply it routinely with what it evolved on."  Studies described in this book have shown that Earthing can help in many ways, including decreased inflammation, improved nervous system function, more effective sleep, and healing faster.  Another benefit is that Earthing can have a shielding effect from the countless electromagnetic fields that surround us.  Since most people only walk barefoot on the Earth when they are at the beach, this may explain why people almost always feel better and more alive during these short breaks from their normal lives. Fortunately, you don't have to be on holiday to feel this way. Simply standing, sitting, or lying on the bare ground for at least 30-40 minutes a day can make a difference. The more the better, it seems. So reconnect with the Earth, and start feeling human again.

Why I Am A Doctor of Chiropractic

There's Always Time To Get Fit

The main excuse for many who don't exercise is lack of time. This, however, is based on the misconception that you need a lot of time to exercise. The fact is that your body will respond better to less, but more focused exercise, requiring less time, but more intense effort and concentration.  A good example is the "7 Minute Workout," seen in the image here. While the main effort part of this program takes only about seven minutes, if you add a pre-workout warm-up and then cool-down and stretching afterward, you can get a full-body workout in less than 30 minutes, without any equipment or having to leave your home. This program is also good for strengthening the heart and lungs, because it involves short bursts of intense effort, sandwiched between brief rest periods.  It's also very good for the mind and your nervous system, because all the movements use your own body weight, requiring you to be very mindful of your movements and position.  If you have not exercised in a long time, you must ease into this, possibly by lengthening the rest periods and taking it easier during the effort phase. You can also modify the exercises to your abilities and fitness level.  I also recommend changing the routine every 3-4 weeks, to keep your mind more active and prevent injury from microtrauma, or repeatedly doing the same thing for too long.  If you are very unfit, you should also consult a biokineticist or personal trainer to make sure you do these exercises properly.  This is just one example of the many options available to us and will not only improve the stability of your spine, but will also get you ready for life's never-ending challenges.

For more information:
http://deathofthediet.com/2013/07/17/modifying-the-seven-minute-workout/
http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/?_php=true&_type=blogs&_r=0

The Six Best Doctors Anywhere

"The six best doctors anywhere,
And no can deny it,
Are sunshine, water, rest, and air,
Exercise and diet.
These six will gladly you attend,
If only you are willing,
Your mind they'll ease,
Your will they'll mend,
And charge you not a shilling."

(Old English Nursery Rhyme)

Healthy Thoughts and Images

https://www.youtube.com/watch?v=7Te7zbj-6lw&index=12&list=TLQ4Nz-gv9x4aHFrEyTgmwJ2mupjElLCcT

My Humble Bid To Help Save Our Future

The largest land mammals also only eat plants.

Whenever I get a chance, I love reading classic science fiction novels. They are not usually cheerful, but always philosophical and though-provoking. In many of these books, the authors portray a bleak future for life on this planet. Unfortunately, it seems that reality is turning out to be stranger than fiction. More and more evidence is showing that the world is slowly changing because of decisions we make as a society. Unfortunately, the most significant change is to our atmosphere, and it's not for the better. For instance, the Mauna Loa Observatory in Hawaii has been measuring the rising carbon dioxide levels in the atmosphere for over 60 years. This year, these levels have increased to levels never seen since the age of dinosaurs, long before humans even existed. Just yesterday, newspapers reported irreversible melting of glaciers in the antarctic. Global warming is happening slowly but surely. While we are all busy in our lives, there are many ways that we could at least slow down global warming. The best way to decrease our impact on our environment is by avoiding consumption of animal products, since the meat and dairy industry directly and indirectly create more greenhouse gases than the entire transport industry. Contrary to what we've been led to believe, meat, milk, eggs and cheese are not essential for a healthy diet.  In fact, many studies continue to show that by avoiding these you will be healthier, happier, and even live longer. Much of this information has been known for a long time. As part of our nutrition course during my chiropractic studies about 20 years ago, we were required to read the book "Diet for a New America" by John Robbins, which convinced me to stop eating meat 4 years later. For convenience sake, I continued to consume some dairy until last week, when I finally decided to eliminate all forms of animal products from my diet. Frankly, I don't know why it took me 16 years to give up dairy as well, but it's been a conscience-clearing decision. It will be inconvenient, but as I told my wife, doing the right thing is not always convenient. I have no doubt in my mind that by eating only a plant-based diet, the world will be a better place, not just for us, but for all life on Earth.  As Albert Einstein once said, "Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet."

For more information:
http://blog.ucsusa.org/400ppm-co2-mauna-loa-455
http://mg.co.za/article/2014-05-13-climate-change-threshold-passed
http://www.slate.com/articles/health_and_science/feed_the_world/2014/05/meat_eating_and_climate_change_vegetarians_impact_on_the_economy_antibiotics.html
http://www.theguardian.com/lifeandstyle/2010/jul/18/vegetarianism-save-planet-environment
http://www.medscape.com/viewarticle/763435_2
http://www.nursingdegree.net/blog/19/57-health-benefits-of-going-vegan/

Healthy Exercise: Squats

Long before we became civilized, the squat was the ideal way to sit.  Today, most people spend over 9 hours a day in a chair. As a result, many have lost the ability to sit the way in which we are meant to. Before relying on chairs, a person would go down into and up from the squatting position many times during the course of the day.  In modern life, however, most people never squat, because there's no need for it. I believe this is one of the reasons that back problems have also reached epidemic proportions. The movement required to squat is essential for the strength and mobility of your pelvis, hips, and lower spine, thus providing a strong and stable foundation for your entire spinal column. The health benefits apparently go even further, including improvements in bowel function, among others. Since modern living does not require us to squat, the bodyweight squat is an essential exercise that everyone should do at least 3 times per week.  If you are not able to do this simple exercise, you should consult with a professional fitness instructor, such as a biokineticist, personal trainer, Pilates instructor, or yoga instructor, to re-learn this very important movement and sitting position.  So keep squatting while you still can, and your whole body will reward you.

If you haven't been able to squat in a long time, the following is great article how to regain the mobility:
http://www.katysays.com/you-dont-know-squat/

For more information:
http://www.outlawfitnesshq.com/the-15-benefits-of-squats/
http://hashimashi.com/top-8-benefits-squats

You can also watch this video describing the proper form for a bodyweight squat: