Author: hyftechnologies

Pasta, pizza, and peanut butter. We’ve all been there. For some of us, these three delicious, yet nutritionally limited, pantry items constituted our three main food groups for months, if not years of our 20s and 30s, possibly even our 40s. But there comes a time when the party’s over and we need to deal with reality in the form of tight clothes that used to fit nicely, expanding waistlines, and other unwanted signs of overweight and general lack of fitness.

The fact is that each of the three Ps is high in nutritive value when they are composed of organic ingredients. Pasta that is not organic probably is manufactured from processed flour and has lost most of its original nutritional quality. The same is true for pizza and peanut butter. Organic pizza actually covers three food groups – grains, fruits and vegetables, and dairy. Organic peanut butter is high in protein and essential fatty acids. So the three Ps are good for you. The problem, of course, is when they represent the majority of your weekly food intake.

What is a “well-rounded, healthful food plan”, actually? The basic answer is provided by the well-known food pyramid. The federal government (the U.S. Department of Agriculture) has recently replaced the traditional food pyramid with MyPlate, which is simplistic and not necessary an improvement. The Harvard School of Public Health (HSPH) has designed a Healthy Eating Plate graphic which is more detailed and provides better guidance. The general rules are to fill half your plate with fruits and vegetables, fill one-quarter of your plate with whole grains, and fill one-quarter of your plate with a protein source such as fish, chicken, beans, and/or nuts. The Healthy Eating Plate reminds people to drink plenty of water and to use healthy oils. The graphic contains information on choosing whole grains and how to select healthy fruits and vegetables.

Overall, this tool is an excellent resource and may be used in combination with the Healthy Eating Pyramid, created by the Department of Nutrition at HSPH. When a family takes the action steps recommended by these tools and applies the “five to stay alive” rule (the recommendation to eat at least five portions of fruits and vegetables each day),¹ both adults and children will be well on their way to improved health and wellness.²

Eating a well-rounded diet takes some effort. That’s a main reason why so many adults default to the three Ps. Pasta, pizza, and peanut butter are not only fun to eat, they are also easy to prepare. But over time, relying on the three Ps for your nutritional needs will lead to problems.³ In contrast, the guidelines recommended by the Healthy Eating Plate, in association with “five to stay alive” principle, will provide a delicious, nutritionally sound food plan. We greatly assist our long-term health and that of our children when we begin to recognize the value of these guidelines, and are willing to spend a little extra time and effort at the market and in the kitchen to put the recommendations into action.¹

Liu RH: Potential synergy of phytochemicals in cancer prevention: mechanism of action. J Nutr 134(Suppl 12):3479S-3485S, 2004

²Wang YC, et al: Reaching the health people goals for reducing childhood obesity: closing the energy gap. Am J Prev Med 42(5):437-444, 2012

³Drewnowski A, et al: Sweetness and food preference. J Nutr 142(6):1142S-1148S, 2012

We all know that Vitamin D is a critically important component in building strong bones and strong teeth. It turns out that Vitamin D has a vast number of additional functions.

For example, recent research shows that low Vitamin D levels is related to increased risk for diabetes as well as cardiovascular disease.¹ Insufficient Vitamin D during pregnancy can lead to gestational diabetes as well as pre-eclampsia² (pregnancy-induced hypertension), which may be life-threatening. Links between low Vitamin D levels and development of cancer have been studied for many years.³

Vitamin D insufficiency has been associated with mild depression, Alzheimer’s disease, and stroke, as well as with peripheral neuropathy, lupus, and fibromyalgia. It seems that Vitamin D has a huge impact on almost every aspect of our physical health. It makes sense for everyone to ensure they are getting enough Vitamin D on a daily basis.

How to get enough Vitamin D? The best source of this powerful vitamin is sunlight. The sun’s rays stimulate skin cells to produce the activated form of Vitamin D, cholecalciferol (Vitamin D₃). Activated Vitamin D helps regulate levels of calcium and phosphate in the blood stream, helps maintain normal bone mineralization, and helps regulate nerve function, the immune response, and genes responsible for cell growth, differentation, and cell death. These genetic regulatory functions are associated with Vitamin D’s role in cancer prevention.

Back in the day, people were outdoors much more than they are in the 21st century. There were no text messages, no multiplayer games, no social networking sites (people actually “networked” by meeting each other in physical space), and definitely no computers that occupied less than entire room’s worth of square feet.

Our modern lifestyle causes us to stay indoors, far away from the healthful rays of the sun. Oh wait – the sun’s rays aren’t that healthful anymore because of pollution and radical degradation of the ozone layer by excessive accumulations of free radicals in the atmosphere. The resulting increased exposure to ultraviolet-B radiation from the sun can cause skin cancer in those who are susceptible and do not protect themselves with sunscreens.

To balance the daily requirement for Vitamin D with the opposing need to avoid undue exposure, most studies recommend getting 15 to 30 minutes of unprotected sunlight several times per week (two to four such expeditions each week are sufficient). Importantly, studies demonstrate that three out of four Americans have Vitamin D deficiency. Vitamin D deficiency affects more than one billion people worldwide.

Vitamin D supplementation may also be recommended, particularly for those who live in sun-deprived climates and for most people in winter. Two thousand IU of Vitamin D₃ is typical daily dose.

¹Swales HH, Wang TJ: Vitamin D and cardiovascular disease risk: emerging evidence. Curr Opin Cardiol July 7, 2010 (Epub ahead of print)

²Lapillonne A: Vitamin D deficiency during pregnancy may impair maternal and fetal outcomes. Med Hypotheses 74(1):71-75, 2010

³Edlich R, et al: Scientific documentation of the relationship of vitamin D deficiency and the development of cancer. J Environ Pathol Toxicol Oncol 28(2):133-141, 2009

Plato’s Ideas were perfect templates, of which everything we perceive are tangible representations. But the Ideas were not to be found in the world around us. Rather, they were conceptions of rational thought, transcendental objects of knowledge existing in a realm beyond our own. And yet, Plato’s Ideas continue to be a source of inspiration and wonder, more than 2400 years after he first described them. These ethereal notions continue to function as critical guideposts, significant markers along our various life journeys, standing for ideal outcomes we are striving for and hope to achieve.

For example, we all have our own ideal image of what physical fitness is supposed to look like. These ideal images may vary from person to person, but each image ultimately derives from a Platonic Idea of physical human beauty, strength, and musculoskeletal proportion. Our conundrum, if we care about health, wellness, and fitness, is how we’re going to go about achieving our ideal. As we proceed along our path to optimal physical fitness, it’s very important to keep in mind that the Idea, as such, is not an actual part of our world. We will fail if we seek to achieve such perfection. A reasonable goal is to do what needs to be done and continue to do our best in all such endeavors.

A primary major access to physical fitness is starting and maintaining a healthy, nutritious diet. Such a diet involves making consistent choices from all of the five food groups, that is, fruits, vegetables, grains, protein foods, and dairy products. Each of us has our own specific preferences, and some of us may have specific requirements, such as being gluten-free or lactose-free, but the requirement for variety and obtaining the nutrition provided by each group remains the same for everyone. Importantly, international health agencies strongly recommend eating five portions of fresh fruits and vegetables every day. In the United States, this recommendation has been termed, “Five to Stay Alive”.

A healthy diet, maintained over months and years, provides across-the-board benefits for fitness and wellness. When combined with a program of regular vigorous exercise, healthy eating results in conversion of unneeded fat to lean muscle mass, weight loss, and an enhanced sense of well-being. Research consistently demonstrates that a healthy diet reduces the risk of high blood pressure, heart attack, and stroke.¹ A healthy diet reduces the risk of cancer, diabetes, and obesity.² Thus, a healthy diet not only helps us achieve our own representation of the Platonic Idea of physical fitness. A healthy diet helps us achieve our own demonstration of other important Platonic Ideas, those of happiness and harmony.³

¹Koutsos A, et al: Apples and cardiovascular health–is the gut microbiota a core consideration? Nutrients 7(6):3959-3998, 2015
²Esposito K, et al: A journey into a Mediterranean diet and type 2 diabetes: a systematic review with meta-analyses. BMJ Open 2015 Aug 10;5(8):e008222. doi: 10.1136/bmjopen-2015-008222
³Richard A, et al: Associations between fruit and vegetable consumption and psychological distress: results from a population-based study. BMC Psychiatry 2015 Oct 1;15(1):213. doi: 10.1186/s12888-015-0597-4

It is now well-known that gluten intake is frequently associated with various serious conditions such as celiac disease, diabetes, and fibromyalgia. Years ago, most people had never heard of this substance or its related medical problems. But today, supermarkets as well as organic markets contain gluten-free sections or even entire aisles. What is this mysterious food component and why is there such great interest in avoiding it?

Gluten, a word unknown to everyday speech even ten years ago, is the all-encompassing name for a group of proteins found in wheat and bread made from wheat. In addition, gluten-containing wheat is found in a wide variety of prepared foods including beer, soy sauce, potato chips, fish cakes, salad dressing, soups and broth, and deli meat. Gluten proteins are even found in prescription and over-the-counter medications, vitamin tablets, cough syrup, shampoo, sunscreen, and makeup.

The prevalence of gluten in prepared foods and household products is a serious problem for individual and public health owing to the increasing numbers of people who are discovering they are allergic to these proteins. Recent studies suggest that gluten sensitivity affects between 1 and 6% of people worldwide.¹ Some sources state that approximately 20 million people in the U.S. are affected by gluten sensitivity (also known as gluten intolerance).

This is not merely a matter of having a relatively mild allergy such as hay fever that may be treated with non-prescription drugs. Gluten sensitivity may cause a wide range of severe gastrointestinal disorders and is associated with autoimmune diseases such as rheumatoid arthritis, systemic lupus erythematosus (lupus), and Grave’s disease. Gluten sensitivity has been linked to attention deficit hyperactivity disorder (ADHD) and autism.² Overall, gluten sensitivity is frequently determined to be a factor in the development of numerous seemingly unrelated conditions.

As a result of the vigilance and high index of clinical suspicion on the part of their chiropractor, family physician, or internist, many people have learned of the presence of gluten allergy and have chosen to follow a gluten-free diet. The results of adopting a gluten-free diet are often profound and substantial. Longitudinal studies are generally not available as yet, but numerous case reports have appeared in the peer-reviewed literature which document the benefits of such an approach.³

Going gluten-free does require a lot of time and effort. But thanks to extensive coverage in broadcast, print, and online media, gluten-free products have become increasingly available in local stores. Many of us will achieve greater levels of health by taking on being gluten-free.

¹ Volta U, et al: Non-celiac gluten sensitivity: questions still to be answered despite increasing awareness. Cell Mol Immunol 10(5):383-392, 2013

²Lau NM, Non-celiac gluten sensitivity: questions still to be answered despite increasing awareness. PLos One 2013 Jun 18;8(6):e66155

³Annicchiarico G, et al: Improvement of renal function in epidermolysis bullosa patients after gluten free diet: two cases. Eur Rev Med Pharmacol Sci 16(Suppl 4):138-141, 2012

The human body evolved to consume a diet that is high in fruits and vegetables. Fruits and vegetables contain a number of plant compounds that your body needs in order to operate correctly. If you don’t consume enough of these plant compounds, your energy level will suffer along with your overall health.

Everyone knows that they should eat more fruit and vegetables in their diet, but most people don’t do it. Why? Because of the easy availability of fast foods and snack foods, we have lost our taste for fruits and vegetables. It is not uncommon for many people to go for weeks without consuming a single serving of fresh vegetables. This is not good.

So what can you do? Many people want to eat healthfully, but are not sure what that actually means. We all know that we should be eating more fruits and vegetables, while cutting down on sweets and junk food. But how much of each food group should you be eating? One novel approach by the Department of Agriculture in the United States involves visually showing people what their plate should look like at each meal. Doing away with the food pyramid, this new concept has been named “MyPlate” and divides a visual representation of a plate into sections to show you how much of each food group you should be eating. One of the most important points to take away from the MyPlate visual icon is that you should be filling at least half your plate with fruits and vegetables each meal.

If you find it difficult to work in several servings of fruits and vegetables into your routine every day, you may find it helpful to supplement your diet with what is called a “greens” supplement, which is a highly concentrated powder of fruits, vegetables and antioxidants. Be sure to ask your chiropractor whether a greens product is right for you.

Certain things in life just go together naturally. In the kitchen, peanut butter and jelly is a classic combination. Another such pairing is apple pie and ice cream.Other categories of life experience, such as human performance, prize the association of freedom and creativity. And in the field of health care, exercise and nutrition are two pillars of a solid foundation for long-term wellness and well-being.

The combination of exercise and nutrition makes intuitive sense, of course, but it’s useful and informative to drill deeper into this relationship. Regarding exercise, almost any type of this activity is beneficial.¹ “Whatever works for you” is a time-honored principle in fitness. Swimming, running, bicycling, lifting weights, playing basketball, doing yoga, and walking all provide substantial benefit for people. What’s best is to do the things you like to do. Hidden beneath the surface, however, is a very interesting fact. If you combine certain types of exercise, specifically, if you do both strength-training activities and cardiovascular exercises during the course of a week, you’ll obtain enhanced results. Interestingly, both your strength and endurance will improve more rapidly compared to doing only one type of activity.

Beyond expedited improvement (and the great satisfaction many of us derive from lifting heavier weights in the gym and running faster on the track), improved strength and endurance are very closely linked to numerous important indicators of optimal health and well-being. It’s the combination that makes the difference.^2,3

Similarly, good nutrition is not only a matter of making sure that every food group is represented in your daily diet. Choosing foods from the fruits, vegetables, proteins, grains, and dairy groups is the key first step in all nutritional programs that provide lasting value. But, again, there are hidden relationships. Combining proteins and carbohydrates at every meal causes improved digestion and improved absorption of all nutrients. By more efficiently breaking down the food you eat and more effectively absorbing valuable nutrients, you derive enhanced benefit from the calories you’re consuming. You gain more energy to use throughout the day and are able to perform at a higher level. As a result, your sleep is more restful and you wake up refreshed, ready to engage with whatever challenges the new day brings.

The principle behind the power of these various combinations is that of hybrid vigor. The concept is derived from studies of genetics in the 19th century in which it was discovered that cross-breeding often produced hardier plants. We, too, can harness this principle to become hardier ourselves, enabling us to enjoy long-term health, wellness, and well-being.

¹Lackland DT, Voecks JH: Metabolic syndrome and hypertension: regular exercise as part of lifestyle management. Curr Hypertens Rep 2014 Nov;16(11):492. doi: 10.1007/s11906-014-0492-2
²Sigal RJ, el al: Effects of Aerobic Training, Resistance Training, or Both on Percentage Body Fat and Cardiometabolic Risk Markers in Obese Adolescents: The Healthy Eating Aerobic and Resistance Training in Youth Randomized Clinical Trial. JAMA Pediatr 2014 Sep 22. doi: 10.1001/jamapediatrics.2014.1392. [Epub ahead of print]
³Ho SS, et al: The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial. BMC Public Health 2012 Aug 28;12:704. doi: 10.1186/1471-2458-12-704

Approximately 40% of Americans have the genetic potential to become gluten intolerant. More than 1% of Americans have celiac disease. In fact, this percentage may be a low estimate because most physicians are unfamiliar with the signs and symptoms of celiac disease, which can be a “great masquerader”. Gluten intolerance and celiac disease are closely related. After repeated exposure to gluten, a person who is gluten intolerant may develop celiac disease. Gluten is a complex of proteins found in wheat, rye, and barley. The human digestive tract cannot break down gluten into its component amino acids, so gluten proteins persist in the gastrointestinal tract until they are excreted.

In susceptible individuals, the gluten proteins may be identified as “foreign” and their immune systems may launch a reaction against these non-self proteins. In such persons, including infants, children, teenagers, and adults, continued exposure to gluten may cause development of signs and symptoms of celiac disease.^1-2

Wheat, rye, and barley comprise significant components of the Western diet. Almost all breads are made from one or more of these three grains. Cookies, cakes, bagels, muffins, pizza, and pasta are all gluten-containing foods. Additionally, gluten is found in vitamin pills, shampoo, toothpaste, household cleansers, and even prescription drugs. Wheat-based binders are often used in the manufacturing process of these articles. So gluten is literally everywhere.

A susceptible person’s initial immune reaction to gluten persists with continued exposure. Eventually the immune reaction may damage the lining of the person’s small intestine, leading to the classic symptoms of celiac disease – abdominal pain, constipation and/or diarrhea, and abdominal bloating. Intestinal damage causes these very unpleasant and debilitating symptoms and may also lead to additional serious diseases. Malnutrition is one of the major consequences of celiac disease.

Importantly, gluten intolerance may be related to a variety of serious disorders. Neuropsychiatric conditions such as autism, attention deficit hyperactivity disorder (ADHD), and schizophrenia may be associated with underlying gluten intolerance and celiac disease. Arthritic conditions such as rheumatoid arthritis, systemic lupus erythematosus (lupus), and psoriatic arthritis may be related to gluten intolerance. Endocrine conditions including diabetes, hyper- and hypothryroidism, and Addison’s disease are often related to gluten intolerance and celiac disease. Infertility and frequent miscarriages may also be related to an underlying condition of gluten intolerance.

The takeaway is this. Gluten intolerance and celiac disease may be an underlying cause of serious medical conditions that have not been treated successfully. The key is considering gluten intolerance as an underlying cause and taking appropriate action. Patient knowledge and increased physician knowledge and awareness are crucial to correctly identifying a hidden problem.³

Your family chiropractor is an expert in nutrition and is trained to identify underlying causes of health problems. In addition, chiropractic treatment may help restore more normal and more effective immune system functioning. In cases requiring a holistic, multidisciplinary approach, chiropractic treatment is a crucial component.

¹Selimolu MA, Karabiber H: Celiac disease. Prevention and treatment. J Clin Gastroenterol 44(1):4-8, 2010
²Setty M, et al: Celiac disease: risk assessment, diagnosis, and monitoring. Mol Diagn Ther 12(5):289-298, 2008
³Schuppan D, et al: Celiac disease: from pathogenesis to novel therapies. Gastroenterology 137(6):1912-1933, 2009

The concept of the value and benefit of gluten-free food has been gaining momentum for the last 10 years. Discussion related to gluten-free diets goes back to the mid-1950s, but those peer-reviewed articles were primarily focused on the treatment of celiac disease and related gastrointestinal disorders. Today gluten-free diets are being adopted as an overall health-promoting measure by broad segments of the population. Is this trend merely a fad or are there actual advantages for the average person in cutting down on gluten intake?

Gluten is a structural protein found in wheat that provides a glue-like property and helps dough stick together. Gluten-containing wheat works best for bread making, and a few thousand years ago gluten-containing wheat became the standard wheat crop. Similarly, the protein in barley and rye is predominantly gluten. Researchers posit that tens of thousands of years ago our digestive systems were optimized genetically to process a diverse diet of grains. But a modern diet is mostly composed of uniform, gluten-containing grains. Our digestive systems were not designed to process such a heavy load of gluten, and the result is the development of a range of gluten-sensitivity disorders and autoimmune diseases.¹

Gluten sensitivity has been proposed as a culprit in numerous conditions, including autism, attention deficit hyperactivity disorder, schizophrenia, rheumatoid arthritis, fibromyalgia, and infertility.^2,3 The link to such conditions is not clearly understood, but case reports identifying gluten sensitivity as a causal factor have appeared in numerous professional journals for more than 10 years.

For children, adolescents, and adults with such disorders, it may be appropriate to adopt a gluten-free diet to eliminate a potential source of tissue inflammation. Other persons with various nonspecific digestive complaints may also benefit from a gluten-free nutrition plan. For example, if you experience frequent, or even periodic, upset stomachs or other gastrointestinal problems, consumption of gluten may be part of the clinical scenario. Two months on a gluten-free food plan should be sufficient to determine whether gluten protein is a contributing factor to such complaints.

Going gluten-free takes a lot of dedication, time, and effort. The first step is to learn which foods in your diet contain gluten. As noted, wheat, barley, and rye are primary sources of gluten protein. Quinoa, teff, buckwheat, millet, and amaranth are gluten-free replacements for gluten-containing grains. It’s important to bear in mind that many foods contain wheat and represent hidden sources of gluten, including beer, potato chips, brown rice sugar, soy sauce, and processed food such as deli meats, frozen burgers, and bread crumbs. Being gluten-free requires diligence, but the payoff may be substantial in terms of overall health and well-being.

¹Sapone A, et al: Spectrum of gluten-related disorders: consensus on new nomenclature and classification. BMC Med. 2012 Feb 7;10:13. doi: 10.1186/1741-7015-10-13
²Isasi C, et al: Fibromyalgia and non-celiac gluten sensitivity: a description with remission of fibromyalgia. Rheumatol Int 2014 Apr 12. [Epub ahead of print]
³Herfarth HH, et al: Prevalence of a gluten-free diet and improvement of clinical symptoms in patients with inflammatory bowel diseases. Inflamm Bowel Dis 20(7):1194-7, 2014

Efficiency. It is something we all look for in home appliances or cars. How much energy will this thing take to run? Does the system have any weaknesses? If it’s a used car, we want to know if the car had its oil changed regularly and if the parts have been properly cared for. We know that when one thing is imbalanced, the whole system becomes less effective. The truth is, regular maintenance (getting that tune-up, having that spine adjusted) can play a significant role in overall “fitness.” When all systems are fully supported and functioning properly, we run, work, and play better.

Though it can be difficult to define, physical fitness refers to a state of overall health that includes the ability to perform a range of activities, from a hard workout to working comfortably at a desk, with ease and efficiency. According to the American College of Sports Medicine, there are four interrelated types of fitness that contribute to complete health: muscular fitness, which includes muscle strength and endurance; flexibility, which includes muscle/tendon elasticity and range of motion; cardio-respiratory fitness, which includes the heart, lungs, and blood vessels; and body composition, or the percentage of body fat to nonfat tissues (bones, organs, etc.). Because no one system functions independently, the fitness of each affects all the others.

While it’s important to get adequate exercise, eat right, and treat our bodies kindly to maximize health in all of the above categories, regular alignment or “maintenance” through chiropractic adjustments can be a big step to improving overall fitness. Because chiropractic works toward balancing the body’s systems-bones, muscles, nerves, and organs-through proper posture and alignment, regular chiropractic care allows the whole body to perform at its best, increasing energy reserves as it decreases the stress and fatigue that can result from improper alignment.

In fact, icons of fitness such as Decathlon Gold Medalist Dan O’Brien and Superbowl MVP Joe Montana use chiropractic care to maintain peak physical performance; and the trend is catching on among a number of professional athletes and sports teams. The U.S. teams for the 2002 Winter Olympics were the first to employ an official Doctor of Chiropractic, Dr. Robin Hunter, and they had one of the best showings ever. Coincidence? Hunter has stated the chiropractic care is all about “correcting bio-mechanical faults and misalignments, and treating injuries with hands-on work, so that the athletes can return to play faster and better.” John Stockton, a pro basketball player that has turned to chiropractic to better his game says, “It’s not just the adjustments, it’s balancing muscles and overall health.” After a recent skiing accident, Schwarzenegger remarked, “I had one of those miracle moments when you call a chiropractor, they care for you and then days later you ski again like a champion on moguls.”

Though it may feel like a miracle, the principle of chiropractic is simple. When the body is well aligned, muscles, joints, and ligaments function together with greater ease. Internal organs aren’t hindered-the lungs and heart are better able to do their jobs. Perhaps even more importantly, chiropractic care helps prevent injuries that can result from overtaxing a particular part of the body that may be compensating for those that aren’t functioning as well. Through chiropractic the body gets a tune-up. We’re ready to roll-more efficiently and with a greater sense of well-being.

How would you rate your physical fitness? Would you like to learn how chiropractic care can help you with your goals?

Kids don’t have that strong a relationship to vegetables. Kids will go through the motions, pushing broccoli spears and lima beans around their plate a few times, but few veggies actually reach the inside of a kid’s mouth.

And yet, we want our kids to eat vegetables on a regular basis. The best way to do this is to serve fresh veggies daily, and make sure WE eat all the vegetables on our plates!

Why bother? It turns out that vegetables – all kinds of vegetables – contain super-powerful ingredients that help keep us healthy and help us ward off a wide range of serious illnesses.^1,2 These magical substances – phytochemicals – give fruits and vegetables their big nutritional kick!

“Phyto” is Greek for “plant”. Brightly colored fruits and vegetables contain the most nutrients and the most phytochemicals.

Well-known phytochemicals include lycopene, found in tomatoes; isoflavones, found in soy; and flavonoids, found in fruits such as blueberries and cranberries.³ Phytochemicals have wide-ranging effects – some are antioxidants, others stimulate enzyme activity, and others have hormonal action. All phytochemicals act to enhance health and well-being and human performance.

Antioxidants provide significant protection for your body’s cells against the destructive oxidation potential of free radicals. Free radicals are produced by normal metabolic activities, and they are neutralized by antioxidants which we obtain in a well-balanced diet.

But if we’re not consuming our daily requirement of fruits and vegetables, our reserves of antioxidants are decreased, and free radicals can destroy cells and create disease. For example, certain types of cancer are linked to free radical damage.

Bottom line – broccoli spears are much more than flowery green things your Mom used to make you eat. Broccoli is a superfood, rich in antioxidants and rich in cancer-fighting ability.

Carrots – another superfood- are rich in beta-carotene, an important antioxidant. Your body converts a portion of beta-carotene into Vitamin A, which helps strengthen the immune system and protects the digestive tract.

Tomatoes round out the list of the top three super-veggies. Tomatoes are rich in lycopene – a potent antioxidant. Lycopenes give tomatoes their rich, red color. These phytochemicals have proven health benefits in the areas of cardiovascular disease, cancer, diabetes, and osteoporosis.

Eating vegetables daily provides so much benefit for people of all ages. Five to nine portions of fruits and vegetables are recommended in a balanced nutritional program.

Your chiropractor is an expert on nutrition and will be glad to help you construct food plans that work for you and your family.

¹Hayes JD, et al: The cancer chemopreventive actions of phytochemicals derived from glucosinolates. Eur J Nutr 47(Suppl 2):73-88, 2008
²Nair S, et al: Natural dietary anti-cancer chemopreventive compounds: redox-mediated differential signaling mechanisms in cytoprotection of normal cells versus cytotoxicity in tumor cells. Acta Pharmacol Sin 28(4):459-472, 2007
³Vinson JA, et al: Cranberries and cranberry products: Powerful in vitro, ex vivo, and in vivo sources of antioxidants. J Agric Food Chem June 2008 (in press)