9 Things that can make your Allergies Worse

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If you’re a seasonal allergy sufferer (60 million of Americans are), you probably already have a few tricks to avoid triggers, like not running outside when pollen counts are sky-high or keeping the windows closed and blasting the AC. But you may not know about these less obvious factors that can make symptoms worse.

1. Stressful work deadlines
If you’re under stress, get enough sleep. A sleep deficit can worsen both allergy symptoms and stress!

2. An extra glass of wine with dinner
Alcohol can raise the risk of perennial allergic rhinitis by 3% for every additional alcoholic beverage consumed each week, Danish researchers found. One potential reason: Bacteria and yeast in the alcohol produce histamines, chemicals that cause telltale allergy symptoms like stuffy nose and itchy eyes.  

3. Waiting too long to take meds
Medications that block histamines work best before you’re even exposed to allergens.  Start medication a couple of weeks before the season commences or before you’ll be around allergens (if you react to grass, before a golf game, for example).

4. A not-hot-enough washing machine
If you find yourself sniffling in bed, crank your washing machine to the hottest setting.  A machine’s “sanitize” setting is likely hot enough; check the manual if your model lacks this option. Some units heat water internally, but others use what flows through the pipes, so you may need to boost your water heater. (Caution: This temp can scald in 5 seconds.)

5. Houseplants that make you sneeze
Your innocent orchid could bring tears to your eyes. More than 75% of hay fever sufferers are allergic to at least one common houseplant. Allergens in plant sap can diffuse into the air and set off your sniffling. Though any potted greens can be trouble, researchers found that ficus, yucca, ivy, palm, orchid, and fern varieties are most irritating to allergy-prone people.

6. Skipping medication in the evening
One time not to forget your allergy med? Before bed, so the medication will be circulating in your bloodstream early the next day. Symptoms such as sneezing, weepy eyes, and runny nose peak in the morning.

7. Water workouts in an indoor pool
Chlorine-filled lap lanes can wreak havoc on your system. Used to disinfect, chlorine is highly irritating to the skin, eyes, and respiratory tract. To reap the benefits of your water workout without wheezing and sneezing, consider wearing a mask or goggles when swimming to protect your eyes from chlorine’s temporarily irritating effects. Try to swim in outdoor pools, where the gas is more readily dispersed, instead of indoor ones, and avoid swimming in chlorinated pools daily.

8. Friends who smoke
Cigarettes with their numerous toxic chemicals and irritants are nasty for everyone, but allergy sufferers may be especially sensitive. Even if you don’t hang around smoky bars or other areas, particles on the clothing of smoking friends or coworkers can pollute the air in your home or office.

9. Showering in the AM only
Hay fever sufferers would benefit from a quick rinse as soon as they get home from work or after being outside for a while. That’s because hidden pollen particles can get trapped on your body, hair, clothes, and shoes continuing to trigger symptoms after you’ve returned indoors.

If you’re prone to pollen allergies, slip off your shoes, throw your clothes in the hamper, and shower as soon as you get home to avoid dragging particles all over your home.

To read the entire article click here. Source: www.health.msn.com

Chiropractic can help your Heart Health

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Did you know February is Heart Health Awareness Month!  While most of the focus involving heart health has revolved around diet, exercise and prescription medications, there’s some indication that certain chiropractic procedures could help to improve the overall health of the heart. Adjustments to the spine may lower blood pressure in individuals suffering from hypertension and provide a better heart rate for everyone.  Below is some great information on how Chiropractic can be beneficial!

Systolic Blood Pressure

In a study conducted by the Department of Preventive Medicine at Rush University in 2007, realignment of the atlas vertebrae, also known as the C1 vertebrae of the cervical spine, can help to lower systolic blood pressure in people suffering from hypertension. Systolic blood pressure is the topmost number in a blood pressure reading. It’s the pressure felt along the arterial walls when the heart contracts. There appears to be a link between compression of the vertebral artery and an unhealthy elevation in blood pressure. By realigning the C1 vertebrae in the neck, restriction along the arterial wall is relieved and you may experience a decrease in blood pressure. Further studies are necessary to ensure that chiropractic realignment could improve systolic blood pressure.

Diastolic Blood Pressure

The study conducted by the Department of Preventive Medicine at Rush University also found that this same realignment of the C1 vertebrae affected diastolic blood pressure, which is the bottom number in a blood pressure reading that indicates arterial pressure when the heart is at rest. The same principles apply to the effect that arterial compression within the spine could lead to an elevation in diastolic blood pressure. When the C1 is realigned, the compression is removed from the artery and thereby lowers diastolic blood pressure.

Heartrate

There’s also some indication that adjustments to the cervical spine, which are the seven vertebrae found in the neck, may help lower your heart rate. This is largely due to the eight pairs of cervical nerves located within this area of the spine. The Upper Cervical Health Centers of America believe that interferences within these nerves can cause many health conditions, including those that affect the heart. When the cervical spine is placed in alignment, the nervous system is allowed to better communicate with the rest of the body. In relation to the heart, the improved communication can help bring your heart rate down to a healthy level.

Want to read the full article? Click here. 

Hommus

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Here is a Food Network recipe for hommus, (hummos?hommos?)  which we have done in the past on this blog, but this is another variation that includes sesame oil and is a little different overall. 

Basically, the more ground chick peas/ garbanzo beans, you eat with olive oil, the better, so if the first recipe was too garlic-y or didn’t touch your happy spot, then try this one: 

Ingredients

  • 2 (15-ounce) cans chickpeas, drained and rinsed
  • 1/2 cup extra-virgin olive oil, or more as needed, plus more for garnish
  • 1/2 lemon, juiced
  • 2 tablespoons roughly chopped fresh parsley leaves, plus more for garnish
  • 2 cloves garlic, peeled
  • 1 1/2 teaspoon salt
  • 1/2 teaspoon dark Asian sesame oil
  • 1/2 to 1 teaspoon ground cumin
  • 12 to 15 grinds black pepper
  • 1/4 cup water
  • Paprika, for garnish

Directions

In a blender combine all the ingredients except the parsley and paprika to be used for garnish. Blend on low speed until smooth. You’ll have to stop the blender often to push down the ingredients. If the mixture is too dry and you’re having trouble blending it, add a few more tablespoons of olive oil to help things along.

Scrape the hummus onto a plate. Sprinkle the paprika over the top, drizzle lightly with olive oil, scatter some parsley on top, and serve. You can make the hummus up to a couple of hours before you serve it. Cover the top with plastic wrap and leave it at room temperature.

Per Tablespoon: Calories: 57; Total Fat: 4 grams; Saturated Fat: 0.5 grams; Protein: 1 gram; Total carbohydrates: 5 grams; Sugar: 0 grams; Fiber: 1 gram; Cholesterol: 0 milligrams; Sodium: 96 milligrams

http://www.foodnetwork.com/recipes/dave-lieberman/hummus-dip-recipe/index.html

 

3 Fabulous Reasons to Give Up Soda!

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It’s safe to say that most Americans know soda/pop isn’t a health-promoting drink. Over the years, the carbonated beverage has been blamed for the obesity epidemic and rising healthcare costs. While love handles and diabetes are obvious problems associated with soda, drinking the sweet carbonated beverages harbors hidden threats as well.  Here are 3 great reasons why you should consider giving it up for good!

1. It causes invisible fat buildup around your organs.
In the latest bad news for the soda industry, Danish researchers discovered that drinking non-diet soda leads to dramatic increases in dangerous hidden fats. In the study, researchers asked participants to drink either soda sweetened with 50 percent glucose and 50 fructose (table sugar, the soda sweetener of choice in Denmark), milk containing the same amount of calories as the regular soda, diet cola, or water every day for six months.

While total fat mass remained the same across all beverage-consuming groups, researchers say dramatic increases in fats that are hard to detect with the naked eye occurred. Those who drank the regular cola experienced a 132 to 142 percent increase in liver fat, a 117 to 221 percent jump in skeletal fat, and about a 30 percent increase in both triglyceride blood fats and other organ fat. The regular soda-drinking group also experienced an 11 percent increase in cholesterol, compared to the people who drank beverages.

In America, many sodas are sweetened with high-fructose corn syrup that has been shown to cause even worse fat buildup. Avoid turning to diet soda as a healthy alternative. Artificial sweeteners and food dyes have been linked to brain cell damage and hyperactivity; people who drink diet soda are also more prone to developing diabetes.

2. Some contain toxic flame retardants.
Some popular soda brands, including Mountain Dew, use a toxic flame retardant chemical ingredient to keep the artificial flavoring from separating from the rest of the liquid. Brominated vegetable oil, also sometimes listed as BVO on soda and sports drink, can cause bromide poisoning symptoms like skin lesions and memory loss, as well as nerve disorders.

3. You’re taking part in the biggest science experiment on the planet.
Many soda brands on the market in America today are sweetened with high-fructose corn syrup, a heart-harming man-made compound derived mainly from genetically engineered (GE) corn. GE technology was only introduced into our food chain in the 1990s. We don’t know the long-term health impacts of their use because the corporations that developed the crops never had to test to make sure it’s safe over the long term. Other independent scientists are finding that GE crops are linked to digestive tract damage, accelerated aging, and even infertility.

To read original article click here. Source: www.rodale.com

6 Ways to Beat the Most Depressing Days of the Year

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While winter has been good to us Minnesotans so far this year, it’s still very easy to get down during the winter months. Here are some great tips to help you get through the rest of the winter months!

#1: Try to pinpoint what is getting you down.
You may automatically assume it’s the weather or the shorter days, but some of your misery may be attributable to cultural factors. Even something seemingly trivial, like your favorite football team having a losing season, or trying to get caught up with those holiday gift buying bills.  Figure out what exactly is stressing you out and it will become much easier to cope with. 

#2: Don’t let your mood dictate your plans.
If you’re in a funk, it’s important to keep up your social contacts. People generally make plans with friends when they’re feeling good, and then cancel those plans when they feel down. Of course you want to keep a balance, and you don’t want to go out every night. But if you find yourself getting depressed and withdrawing from your friends, pay attention to that.  Push yourself to keep your social obligations even if you’d rather hibernate.

#3: Watch your diet.
It’s harder to eat healthy in the winter, and people eat more carbs, which just weigh them down.  Try to not over indulge in all the wonderful comfort foods. 

#4: Work out.
Not surprisingly, exercise is a great antidote to the winter blues! Even a short brisk walk outside helps—or grab some cross-country skis. Even going to a gym is better than nothing at all. If even that is a challenge, recruit a friend to join you, or to remind you why it’s important.

#5: Get more light into your life.
Light therapy is often used to treat full-blown seasonal affective disorder, and it’s just as effective at getting rid of mild seasonal depression. Turn on a few more lamps in your office, raise the blinds if you have a window, and try to get outside during the middle of the day when the sun is out, particularly if it’s dark both when you get to work and when you leave. Failing that, take a 1,000-IU vitamin D supplement. In addition to giving you the health benefits you’re missing from lack of sunlight, there’s some evidence that depression is linked to vitamin D deficiencies.

#6: Don’t make life-changing decisions.
While you think your winter doldrums may be due to your job, where you live, or a relationship issue, it’s not a great idea to change any one of those things until you’ve had some time to think it over. If you’re in a funk, it’s not the best time to be making abrupt changes without weighing your options. Your problem solving may not be as clear as it normally is– Wait a month and see if you still feel the same way before making any major life changes.

Want to read the full article? Click here.  Source.  www.rodale.com

Rachel Ray’s Minestrone

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As a kid, my dad would make Minestrone, and being a kid I would mispronounce it to my dad’s tender ‘pro-Italian’ ears. It was fun to make him squirm, and in fact, it still is.  This is a classic recipe that I don’t think I could improve upon…

Total Time: 2 hr 0 min
Prep 20 min
Inactive 1 hr 0 min
Cook 40 min
Yield: 4 servings
Level:Intermediate

Ingredients

  • 8 cups Parmigiano and Herb-Fortified Stock, recipe follows
  • 4 Roasted Tomatoes, chopped, recipe follows
  • 2 tablespoons extra-virgin olive oil, plus some for drizzling
  • 1 1/8-inch-thick slice prosciutto di Parma, about 1/4 pound, optional
  • 1 onion, chopped
  • 2 to 3 ribs celery, finely chopped
  • 2 carrots, peeled and finely chopped
  • 4 cloves roasted garlic (from roasted tomato recipe), recipe follows
  • 1 red chile pepper, finely chopped or thinly sliced (recommended: Fresno or Holland)
  • Salt and freshly ground black pepper
  • 1 pound small potatoes, chopped or 1 cup small pasta
  • 1 (15-ounce) can cannellini beans, drained
  • 1 (15 to 15.5-ounce) can garbanzo beans, drained
  • 5 ounces fresh, thin green beans, cut into thirds
  • 1 small head escarole or small bundle chard, shredded
  • Lemon zest
  • Parmesan cheese, shredded, for topping
  • Hot, crusty bread for mopping

Directions

Set aside or prepare the stock and roasted tomatoes.

Heat a large pot or Dutch oven over medium to medium-high heat, add extra-virgin olive oil, a couple of turns of the pan. Add the prosciutto and stir a couple of minutes. Add the chopped onions, celery, carrots, garlic, and chile pepper, season with salt, and pepper. If you are using potatoes, add them here. If you are using pasta, heat a second medium pot of water to a boil for the pasta and cook according to package directions for al dente. Cool the pasta and drizzle with a touch of extra-virgin olive oil. Cover and store separately from the soup. Cover the pan and sweat the vegetables 10 minutes, stirring occasionally. Add the cannellini beans, garbanzo beans, prepared stock and prepared tomatoes. Bring the soup to a boil and add the green beans. Bring the soup back to a bubble, then turn off the heat and cool the soup. Store the soup in the refrigerator for a make-ahead meal.

To reheat the soup: Place the soup over medium-high heat. Crisp up the bread in a warm oven. When the soup comes to a boil, stir in the cooked pasta, escarole, and a little lemon zest. Turn off the heat when pasta is warmed through. Serve the soup in shallow bowls and top with cheese, a drizzle of extra-virgin olive oil, and crusty bread alongside for mopping.

SERVINGS: 4 (as main)
Calories: 531
Total Fat: 12 grams
Saturated Fat: 2 grams
Protein: 23 grams
Total carbohydrates: 87 grams
Sugar: 12 grams
Fiber: 18 grams
Cholesterol: 5 milligrams
Sodium: 1,092 milligrams

  • Parmigiano and Herb Fortified Stock
  • 1 large rind trimmed from a hunk of Parmigiano-Reggiano cheese or a few small pieces rind perhaps saved-up
  • Herb bundle of several sprigs each fresh thyme, parsley and rosemary, tied
  • 1 onion, peeled and quartered
  • 2 ribs celery, sliced on angle
  • 2 carrots, sliced on angle
  • Peeled rind of 1 lemon
  • 2 fresh bay leaves
  • 4 cups chicken stock
  • 12 cups (3 quarts) water

For the stock:
Place the cheese rind, herb bundle, onion, celery, carrots, lemon rind, bay leaves, chicken stock, and water into a pot and bring to a bubble, then reduce the heat to a simmer. Simmer at least 1 hour, and then remove the rind, herb bundle, and vegetables with a slotted spoon or strainer.

  • Roasted Tomatoes
  • 24 ripe organic vine tomatoes or large plum tomatoes
  • Several cloves garlic, crushed
  • Extra-virgin olive oil, for liberal drizzling

For the tomatoes:
Heat the oven to 500 degrees F.

Arrange the tomatoes on a baking sheet or baking sheets in a single layer. Scatter the garlic among the tomatoes, dress with extra-virgin olive oil to coat and season with salt and pepper. Roast the tomatoes until they burst and skins split and begin to char, about 30 minutes. Cool the tomatoes until cool enough to handle and peel. Place the tomatoes in a bowl.

Source:http://www.foodnetwork.com/recipes/rachael-ray/hearty-and-healthy-3-bean-minestrone-recipe/index.html

“Insider Tips” from Dr. Schaffer

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I often find myself giving advice to my friends via Facebook whenever they comment on headaches, colds, and various pain and injuries.  I think a lot of people who see those comments think I’m totally off my rocker and don’t know what I’m talking about.  It’s the unfortunate thing about being a Chiropractor; uninformed people think our advise or knowledge is crap.  I’m here to tell you a thing or two that I know not just to be FACTS, but have experienced first hand.

1. I used to get 2 colds a year and thought that was relatively normal.  I haven’t had a single cold since just after my first year of chiropractic school.  I attribute this to several things: an anti-inflammatory diet, a diet low in unrefined sugar, regular chiropractic adjustments, and being in-tune with my body.  At the slightest inkling of a cold (sore throat, swollen glands) I begin taking 4,000mg/day of Vitamin C and 10,000IU of Vitamin D.  I do this until my very minor symptoms are gone, which is about 2 days on average.  Working in the health care field and touching people all day, I am exposed to a wealth of germs.  Being that I haven’t been sick in 6 years and have never had a flu shot, I think I know how to put my education to good use.  What I know now: colds are not normal at all!!  They are a signal that your immune system is compromised.  Eat healthy, exercise regularly, get adjusted, and sleep when you are tired.

2. Headaches are not normal.  If you suffer from headaches, you should absolutely get adjusted!  I have seen people that had such severe migraines that they were getting all kinds of crazy injections and taking all sorts of pills get off all meds and injections all together with regular chiropractic care…and in a relatively short period if time, 2 weeks!  I can’t tell you how many patients of mine have experienced this and thought they’d have to be on medication for the rest of their lives.  I also see a lot of tension headaches having been misdiagnosed as migraines.  While they can feel similar, this is very dangerous because if you have tension headaches we need to be addressing the root of the problem: muscle imbalances, muscle spasms, and posture.

3. When you injure yourself or over-do it in the gym, DO NOT TAKE IBUPROFEN!  I will say this again…make sure you are paying attention.  DO NOT TAKE IBUPROFEN!  I know, I know…I sound like a wacko chiropractor who is against all medication.  I, in fact, am not against medication, if it is actually needed.  While ibuprofen is a good anti-inflammatory it DELAYS healing time.  Yes, you read that correctly, if you injure yourself and take ibuprofen you have just messed yourself up to the point where you will probably need a lot more rehab and adjustments than you would if you follow what I’m about to tell you.  By taking ibuprofen, you have made my job more difficult.  I’m always up for a challenge, but seriously, there are FAR better ways to get over inflammation and pain than ibuprofen.  Recently, my partner, Dr. Eric Lander suffered a grade 2 ankle sprain in a volleyball game.  I put him on a “cocktail” of natural anti-inflammatory supplements, vitamins his body would need for the healing process, and supplements to reduce pain.  He was high jumping within 2 days.  Ask Dr. Lander if you don’t believe me.  He claims this is the fastest he has ever healed from an injury of this caliber…and this is coming from a former D1 decathlete, 5 time ACC Champion, and Olympic hopeful (he’s had a LOT of sports injuries).  When I looked his ankle over the day the injury occurred, his ankle was so swollen he couldn’t wear a shoe and it was very bruised.  Once we determined nothing was broken and he had not done enough damage to warrant a surgical consult, I put him on the following:  

  1. Soaking ankle in a cooler filled with cold water and ice until his foot went numb (about 5-7 minutes) twice/day
  2. Range of motion exercises in the form of writing the alphabet in the air with his foot twice/day
  3. Compression (Ace bandage) and elevation for the first night
  4. Protrypsin: 2 tabs 2xday on empty stomach (A proteolytic enzyme formula designed to support tissue health and regeneration while decreasing inflammation)
  5. 5. 2,000mg Vitamin C 2xday
  6. Calcium (as MCHC): 684mg/day + 3036mg MCHC
  7. Pain Eze: 1 tab 2xday (This supplement contains 5-LOXIN® which reduces pro-inflammatory modulators and enzymatic degradation of cartilage and curcumin which is thought to be the most healing herb on earth as well as ginger which is highly effective at reducing muscle pain)
  8. Fish Oils: 4000mg/day

I have used similar, less intense protocols on myself for moderate weight lifting and running injuries…and use this stuff with my patients every day at work. 

That was just three of the tons of these “insider tips” for common problems that I have.  Being a scientist, I would never recommend them if there weren’t loads of evidence and science to back them up, along with my clinical experience.  I hope they help you or someone you know.

Another Reason to Quit Smoking

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Despite prevention programs in schools, legal restrictions at restaurants and bars, and repeated health warnings on TV, nearly one in four Americans continues to smoke. For these people, lung cancer and emphysema could be lurking in their not-so-distant future, and evidence now suggests that smoking might also contribute to other conditions, including back pain.

If you smoke and have a history of back problems, smoking might be making those problems worse.

Several studies suggest that smoking is associated with back pain, and that the impact may be even greater in people with spinal conditions. All the evidence shows that smoking is addictive, but picking up that first cigarette is a choice. Make the right choice — it’s much less painful in the long run.

Source: www.toyourhealth.com

Buckwheat Pancakes

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Buckwheat comes to theUSfrom Asia, where is it eaten as noodles like soba inJapan(the noodles are 80-100% buckwheat) or kasha inRussia. It is often thought of as a healthy high protein grain with relatively low calories. This recipe is from my grandmother who grew up in a family of 16 kids on a farm inIndiana. She would make these almost everyday for her kids (she had 13 herself) and my grandfather claimed he could work all day on them. Which makes sense because the rough processed grain is very high in lean and slow burning starches when compared to bleached white flour. 

She fried them on high in bacon grease and they were closer to a fitter than a pancake, but -boy were they good. We have these at least once a week, because they are gluten free, health high in fiber and remind me of my long past rustic family. Serve with cold milk and butter and syrup.   

1/2 Cup Buckwheat flour
1 Tbl sugar
1 tsp salt
1/2 tsp backing soda dissolved in 1/4 C water
1/4 C oil (I prefer unrefined coconut oil)
2 C warm water
1 tsp yeast

Mix all ingredients with an electric mixer and allow to sit at room temperature for an hour (or refrigerate overnight in a container that allows for the batter to rise). These pancakes are alive with yeast akin to sourdough, and have a slight loud yeasty flavor if you let them rise overnight.

Gluten-Free Restaurants in the Twin Cities

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Gluten free menu’s are becoming more and more popular at restaurants!  Don’t let your gluten intolerance keep you from going out and enjoying a nice meal with family or friends!  Here are a couple resources for Twin Cities dining when deciding on your next night out-on-the-town. 

UrbanSpoon–a Gluten-free/friend category can be found in the Search bar.  Here is a link: http://www.urbanspoon.com/t/29/1/Twin-Cities/Gluten-Free-Friendly-restaurants

Northland Celiac Support Group-great list along with additional useful information. 
http://northlandceliacs.fastmail.fm/dining.html

Here is a short list of some of Dr. Schaffer’s favorites:

Twisted Fork on Grand Ave at Hamline Ave               
They do not have a gluten-free menu per se, but all of their servers are very knowledgeable and make ordering a breeze!  All of their food comes from whole ingredients and is “homemade” so you have a lot of options…no spice packs or flour as a thickener here!  Probably my favorite place in the city to eat due to their friendly staff, amazing food, and cozy atmosphere.  I sure wish they’d bring back their flourless chocolate cake though, it was out of this world!

Cheeky Monkey on Selby Ave               
They have several gluten-free options on their menu and serve the BEST gluten free bread for sandwiches.  All of their fry-oil is uncontaminated so you can enjoy their fries and other goodies.  Their servers are also excellent and understanding wheat and gluten allergies.

Brasa on Grand Ave               
They have a large gluten-free menu and are happy to assist you in your ordering.

Axel’s Bonfire on Grand
They have a large gluten-free menu and I’ve had most of the stuff listed on it.  Great food and the atmosphere is fantastic! 

Pizza Luce               
They have a gluten free menu and amazing gluten-free pizzas!  If you are very sensitive to gluten though, stick to one of their salads.  If you’ve ever seen a pizza kitchen you know there is a lot of flour that flies around.  I have reactions to their pizzas due to this, but I am extremely sensitive to even small amounts of gluten.  

Chipotle               
Everything at Chipotle is gluten-free, except their tortillas.  As long as you stick to a burrito bowl or salad you will be just fine!  

Mississippi Market and Whole Foods                
Both of these places have a deli and label all of their freshly made salads and entrées very well.  If it has wheat in it they will list it!  They both also have small places to sit down after you have paid for your food to eat at…though this is my favorite “on the go” stop, which means I’m usually headed back to my desk for lunch.