Almonds

almondsAlmonds

from Whfood.org

Fortunately, the delicately flavored and versatile almond is available throughout the year to make a healthy and tasty addition to both sweet and savory dishes. Although packaged almonds are available year round, they are the freshest in mid-summer, which is when they are at the height of their season.

The almond that we think of as a nut is technically the seed of the fruit of the almond tree, a medium-size tree that bears fragrant pink and white flowers. Like its cousins, the peach, cherry and apricot trees, the almond tree bears fruits with stone-like seeds (or pits) within. The seed of the almond fruit is what we refer to as the almond nut.

Health Benefits

Lower LDL-Cholesterol and Reduce Your Risk of Heart Disease

A high-fat food that’s good for your health? That’s not an oxymoron, its almonds. Almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease. Five large human epidemiological studies, including the Nurses Health Study, the Iowa Health Study, the Adventist Health Study and the Physicians Health Study, all found that nut consumption is linked to a lower risk for heart disease. Researchers who studied data from the Nurses Health Study estimated that substituting nuts for an equivalent amount of carbohydrate in an average diet resulted in a 30% reduction in heart disease risk. Researchers calculated even more impressive risk reduction—45%—when fat from nuts was substituted for saturated fats (found primarily found in meat and dairy products).

A study published in the British Journal of Nutrition indicates that when foods independently known to lower cholesterol, such as almonds, are combined in a healthy way of eating, the beneficial effects are additive. In this study of 12 patients with elevated LDL cholesterol levels, a diet containing almonds and other nuts, plant sterols (also found in nuts), soy protein, and soluble fiber (in high amounts in beans, oats, pears) reduced blood levels of all LDL fractions including small dense LDL (the type that most increases risk for cardiovascular disease) with near maximal reductions seen after only 2 weeks.

In addition to their cholesterol-lowering effects, almonds’ ability to reduce heart disease risk may also be partly due to the antioxidant action of the vitamin E found in the almonds, as well as to the LDL-lowering effect of almonds’ monounsaturated fats. (LDL is the form of cholesterol that has been linked to atherosclerosis and heart disease). When almonds are substituted for more traditional fats in human feeding trials, LDL cholesterol can be reduced from 8 to 12%.

In addition to healthy fats and vitamin E, a quarter-cup of almonds contains 62 mg of magnesium plus 162 mg ofpotassium.

Magnesium is Nature’s own calcium channel blocker. When there is enough magnesium around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart.

Potassium, an important electrolyte involved in nerve transmission and the contraction of all muscles including the heart, is another mineral that is essential for maintaining normal blood pressure and heart function. Almonds promote your cardiovascular health by providing 162 mg of potassium and only 0.2 mg of sodium, making almonds an especially good choice to in protecting against high blood pressure and atherosclerosis.

Almonds Provide Double-Barreled Protection against Diabetes and Cardiovascular Disease

Lessening after-meal surges in blood sugar helps protect against diabetes and cardiovascular disease, most likely by lessening the increase in cholesterol-damaging free radicals that accompanies large elevations in blood sugar. This is one reason why low- glycemic index diets result in lower risk of diabetes and heart disease.

Almonds appear to not only decrease after-meal rises in blood sugar, but also provide antioxidants to mop up the smaller amounts of free radicals that still result. (Jenkins DJ, Kendall CW, Journal of Nutrition)

Researchers fed 15 healthy subjects 5 meals providing a comparable amount of carbohydrate, fat and protein: 3 test meals (almonds and bread, parboiled rice, and instant mashed potatoes) and 2 bread control meals. Blood samples, taken before each meal and 4 hours afterwards, showed levels of protective antioxidants increased after the almond meal, but decreased after the other meals. And not only did the almond meal increase antioxidant levels, but unlike the other foods, almonds also lowered the rise in blood sugar and insulin seen after eating.

Further research shows that eating almonds along with a high glycemic index food significantly lowers the glycemic index of the meal and lessens the rise in blood sugar after eating. (Jones AR, Kendall CW, Metabolism)

In this study, after an overnight 10-12 hour fast, 9 healthy volunteers were randomly fed 3 test meals and 2 white bread (high glycemic) control meals on separate days. Each meal contained 50 grams of carbohydrate from white bread eaten either alone or in combination with 1, 2, or 3 ounces of almonds. To check subjects’ rise in blood sugar, blood samples were taken for glucose analysis immediately after eating, and at 15, 30, 45, 60, 90 and 120 minutes.

Eating almonds reduced the glycemic index (GI) of the meal and subjects’ rise in blood sugar in a dose-dependent manner—the more almonds consumed, the lower the meal’s GI and the less the rise in subjects’ blood sugar after eating.

When one-ounce of almonds was eaten along with white bread, the GI of the meal (105.8) was comparable to eating white bread alone, but when two ounces of almonds were consumed with the white bread, the GI dropped to 63, and when 3 ounces of almonds were eaten, the GI was only 45.2—less than half the GI of the white bread only meal.

Subjects’ blood sugar rose 2.8 mmol/L after eating only white bread. When one ounce of almonds was eaten with the bread, blood sugar rose 2.2 mmol/L. Eating two ounces of almonds with the bread resulted in a rise in blood sugar of 2.0 mmol/L, and eating three ounces of almonds caused blood sugar to rise only 1.6 mmol/L—less than half the rise seen after eating white bread alone.

Practical Tips: Don’t just enjoy almonds as a between-meal snack. Spread a little almond butter on your toast or down the center of a stalk of celery. Add a handful of lightly roasted almonds to your salad or chop and use as a topping for pasta, steamed or healthy sauteed vegetables. When eating foods with a higher glycemic index, including almonds in the meal can help keep your blood sugar under control.

Crazy about Your Heart? Go Nuts

Other nuts appear to be cardio-protective as well. Research published in the British Journal of Nutrition (Blomhoff R, Carlsen MH), which identified several nuts among plant foods with the highest total antioxidant content, suggests nut’s high antioxidant content may be key.

Walnuts, pecans and chestnuts have the highest antioxidant content of the tree nuts, with walnuts delivering more than 20 mmol antioxidants per 3 ounces (100 grams). Peanuts (although technically, a legume) also contribute significantly to our dietary intake of antioxidants.

Nuts’ high antioxidant content helps explain results seen in the Iowa Women’s Health Study in which risk of death from cardiovascular and coronary heart diseases showed strong and consistent reductions with increasing nut/peanut butter consumption. Total death rates decreased 11% and 19% for nut/peanut butter intake once per week and 1-4 times per week, respectively.

Even more impressive were the results of a review study of the evidence linking nuts and lower risk of coronary heart disease, also published in the British Journal of Nutrition. (Kelly JH, Sabate J.) In this study, researchers looked at four large prospective epidemiological studies—the Adventist Health Study, Iowa Women’s Study, Nurses’ Health Study and the Physician’s Health Study. When evidence from all four studies was combined, subjects consuming nuts at least 4 times a week showed a 37% reduced risk of coronary heart disease compared to those who never or seldom ate nuts. Each additional serving of nuts per week was associated with an average 8.3% reduced risk of coronary heart disease.

Practical Tip: To lower your risk of cardiovascular and coronary heart disease, enjoy a handful of nuts or tablespoon of nut butter at least 4 times a week.

Almonds Surpass Whole Wheat Muffins for Improving Blood Fats

Even individuals who are experiencing problems with their blood fat levels may not automatically need to shy away from high-fat food snacks like almonds. Researchers at the University of Toronto, Canada have shown that a 2.5 ounce snack of almonds each day can do a better job in lowering blood LDL and raising blood HDL than a whole wheat muffin having the same amount of fat and fiber as almonds. They also found that markers of antioxidant status in the body could be improved with the incorporation of almond snacks. It was the many phytonutrients (especially flavonoids) found in almonds that were believed to account for some of these special almond benefits.

Whole Almonds (with Skins) Provide Most Heart Healthy Benefits

New research on almonds adds to the growing evidence that eating whole foods is the best way to promote optimal health.

The flavonoids found in almond skins team up with the vitamin E found in their meat to more than double the antioxidant punch either delivers when administered separately, shows a study published in the Journal of Nutrition.

Twenty potent antioxidant flavonoids were identified in almond skins in this study, some of which are well known as major contributors to the health benefits derived from other foods, such as the catechins found in green tea, and naringenin, which is found in grapefruit.

“We have identified a unique combination of flavonoids in almonds,” said Jeffrey Blumberg, Ph.D., senior scientist and director of the Antioxidants Research Laboratory at Tufts University. “Further blood tests demonstrated that eating almonds with their skins significantly increases both flavonoids and vitamin E in the body. This could have significant health implications, especially as people age.”

Blumberg’s team tested the effects of almond skin’s flavonoids alone and then in combination with the vitamin E found in almond meat on blood samples containing LDL cholesterol. While almond skin flavonoids alone enhanced LDL’s resistance to oxidation by 18%, when almond meat’s vitamin E was added, LDL’s resistance to oxidation was extended by 52.5%!

“The synergy between the flavonoids and vitamin E in almonds demonstrates how the nutrients in whole foods such as almonds can impact health,” says Dr. Blumberg.

Two other studies have recently confirmed the heart-healthy benefits offered by whole almonds:

A study published in the American Journal of Clinical Nutrition, which found that, as part of a diet rich in heart healthy foods such as soy, viscous fiber and plant sterols, almonds can reduce cholesterol levels as much as first generation statin drugs.

And a second study by the same research team, published in the European Journal of Clinical Nutrition, and found that, as part of the same heart healthy eating plan, almonds can reduce C-reactive protein, a marker of artery-damaging inflammation, as much as statin drugs. Need more reasons to make almonds a staple in your healthy way of eating? Ounce for ounce, almonds are the one of the most nutritionally dense nuts. As well as providing an array of powerful flavonoids, almonds are among the richest sources of vitamin E in the diet.

Almond’s Healthy Fats May Help You Lose Weight

A study published in the International Journal of Obesity and Related Metabolic Disorders that included 65 overweight and obese adults suggests that an almond-enriched low calorie diet (which is high in monounsaturated fats) can help overweight individuals shed pounds more effectively than a low calorie diet high in complex carbohydrates. Those on the almond-enriched low calorie diet consumed 39% of their calories in the form of fat, 25% of which was monounsaturated fat. In contrast, those on the low calorie diet high in complex carbohydrates consumed only 18% of their calories as fat, of which 5% was monounsaturated fat, while 53% of their calories were derived from carbohydrate. Both diets supplied the same number of calories and equivalent amounts of protein. After 6 months, those on the almond-enriched diet had greater reductions in weight (-18 vs. -11%), their waistlines (-14 vs. -9%), body fat (-30 vs. -20%), total body water (-8 vs. -1%), and systolic blood pressure (-11 vs. 0%). Those eating almonds experienced a 62% greater reduction in their weight/BMI (body mass index), 50% greater reduction in waist circumference, and 56% greater reduction in body fat compared to those on the low calorie high carbohydrate diet! Among those subjects who had type 1 diabetes, diabetes medication reductions were sustained or further reduced in 96% of those on the almond-enriched diet versus in 50% of those on the complex carbohydrate diet.

Eating Nuts Lowers Risk of Weight Gain

Although nuts are known to provide a variety of cardio-protective benefits, many avoid them for fear of weight gain. A prospective study published in the journal Obesity shows such fears are groundless. In fact, people who ate nuts at least twice a week were much less likely to gain weight than those who almost never ate nuts.

The 28-month study involving 8,865 adult men and women in Spain, found that participants who ate nuts at least two times per week were 31% less likely to gain weight than were participants who never or almost never ate nuts.

And, among the study participants who gained weight, those who never or almost never ate nuts gained more (an average of 424 g more) than those who ate nuts at least twice weekly.

Study authors concluded, “Frequent nut consumption was associated with a reduced risk of weight gain (5 kg or more). These results support the recommendation of nut consumption as an important component of a cardioprotective diet and also allay fears of possible weight gain.”

Practical Tip: Don’t let concerns about gaining weight prevent you from enjoying the delicious taste and many health benefits of nuts!

  • Spread some nut butter on your morning toast or bagel.
  • Remember how many great childhood lunches involved a peanut butter and jelly sandwich? Upgrade that lunchbox favorite by spreading organic peanut butter and concord grape jelly on whole wheat bread.
  • Fill a celery stick with nut butter for an afternoon pick-me-up.
  • Sprinkle a handful of nuts over your morning cereal, lunchtime salad, dinner’s steamed vegetables.
  • Or just enjoy a handful of lightly roasted nuts as a healthy snack.

Daily Consumption of Almonds May Help You Eat a Healthier Diet

If you’ve been reluctant to add almonds to your diet because of their high calorie count, a study published in theBritish Journal of Nutrition may help convince you to give these delicious, nutrient-dense nuts a try.

In this study, the normal eating patterns of 43 men and 38 women were followed for 6 months. Then they were told to eat approximately 2 ounces or one-quarter cup of almonds daily but were given no other instructions about changing their diet, and followed for an additional 6 months. By the end of the study, a number of very beneficial changes were seen to naturally occur.

While eating almonds, study participants’ intake of health-promoting monounsaturated fatty acids, polyunsaturated fatty acids, fiber, vegetable protein, vitamin E, copper and magnesium significantly increased by 42, 24, 12, 19, 66, 15, and 23%, respectively.

At the same time, their intake of trans fatty acids, animal protein, sodium, cholesterol and sugars significantly decreased by 14, 9, 21, 17 and 13%, respectively. Both sets of changes in nutrient intake closely match the dietary recommendations known to prevent cardiovascular and other chronic diseases.

Manganese, Copper & Riboflavin—More Help with Energy Production

Almonds are a very good source of manganese and copper, two trace minerals that are essential cofactors of a key oxidative enzyme called superoxide dismutase. Superoxide dismutase disarms free radicals produced within the mitochondria (the energy production factories within our cells), thus keeping our energy flowing. Fortunately, Mother Nature supplies both mineral cofactors in almonds. Riboflavin (vitamin B2) also plays at least two important roles in the body’s energy production. When active in energy production pathways, riboflavin takes the form of flavin adenine dinucleotide (FAD) or flavin mononucleotide (FMN). In these forms, riboflavin attaches to protein enzymes called flavoproteins that allow oxygen-based energy production to occur.

Flavoproteins are found throughout the body, particularly in locations where oxygen-based energy production is constantly needed, such as the heart and other muscles. Riboflavin’s other role in energy production is protective.

The oxygen-containing molecules the body uses to produce energy can be highly reactive and can inadvertently cause damage to the mitochondria and even the cells themselves. In the mitochondria, such damage is largely prevented by a small, protein-like molecule called glutathione. Like many “antioxidant” molecules, glutathione must be constantly recycled, and it is vitamin B2 that allows this recycling to take place. (Technically, vitamin B2 is a cofactor for the enzyme glutathione reductase that reduces the oxidized form of glutathione back to its reduced version.)

Help Prevent Gallstones

Twenty years of dietary data collected on over 80,000 women from the Nurses’ Health Study shows that women who eat least 1 ounce of nuts, peanuts or peanut butter each week have a 25% lower risk of developing gallstones. Since 1 ounce is only 28.6 nuts or about 2 tablespoons of nut butter, preventing gallbladder disease may be as easy as having a handful of almonds as an afternoon pick me up, tossing some almonds on your oatmeal or salad or packing one almond butter and jelly sandwich (be sure to use whole wheat bread for its fiber, vitamins and minerals) for lunch each week..

Individual Concerns

The commercial roasting process of nuts is a form of deep-frying, usually in saturated fat, such as coconut oil and palm kernel oil. Deep-fried foods have been linked to high levels of LDL (the bad form of cholesterol) and to thickening of larger artery walls.

Almonds and Oxalates

Almonds are among a small number of foods that contain measurable amounts of oxalates, naturally-occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating almonds. Laboratory studies have shown that oxalates may also interfere with absorption of calcium from the body. Yet, in every peer-reviewed research study we’ve seen, the ability of oxalates to lower calcium absorption is relatively small and definitely does not outweigh the ability of oxalate-containing foods to contribute calcium to the meal plan. If your digestive tract is healthy, and you do a good job of chewing and relaxing while you enjoy your meals, you will get significant benefits – including absorption of calcium – from calcium-rich foods plant foods that also contain oxalic acid. Ordinarily, a healthcare practitioner would not discourage a person focused on ensuring that they are meeting their calcium requirements from eating these nutrient-rich foods because of their oxalate content. For more on this subject, please see “Can you tell me what oxalates are and in which foods they can be found?”

Allergic Reactions to Tree Nuts (Such as Almonds)

Although allergic reactions can occur to virtually any food, research studies on food allergy consistently report more problems with some foods than with others. It’s important to realize that the frequency of problems varies from country to country and can change significantly along with changes in the food supply or with other manufacturing practices. For example, in several part of the world, including Canada, Japan, and Israel, sesame seed allergy has risen to a level of major concern over the past 10 years.

In the United States, beginning in 2004 with the passage of the Food Allergen Labeling and Consumer Protection Act (FALCPA), food labels have been required to identify the presence of any major food allergens. Since 90% of food allergies in the U.S. have been associated with 8 food types as reported by the U.S. Centers for Disease Control, it is these 8 food types that are considered to be major food allergens in the U.S. and require identification on food labels. The 8 food types classified as major allergens are as follows: (1) wheat, (2) cow’s milk, (3) hen’s eggs, (4) fish, (5) crustacean shellfish (including shrimp, prawns, lobster and crab); (6) tree nuts (including cashews, almonds, walnuts, pecans, pistachios, Brazil nuts, hazelnuts and chestnuts); (7) peanuts; and (8) soy foods.

These foods do not need to be eaten in their pure, isolated form in order to trigger an adverse reaction. For example, yogurt made from cow’s milk is also a common allergenic food, even though the cow’s milk has been processed and fermented in order to make the yogurt. Ice cream made from cow’s milk would be an equally good example.

Food allergy symptoms may sometimes be immediate and specific, and can include skin rash, hives, itching, and eczema; swelling of the lips, tongue, or throat; tingling in the mouth; wheezing or nasal congestion; trouble breathing; and dizziness or lightheadedness. But food allergy symptoms may also be much more general and delayed, and can include fatigue, depression, chronic headache, chronic bowel problems (such as diarrhea or constipation), and insomnia. Because most food allergy symptoms can be caused by a variety of other health problems, it is good practice to seek the help of a healthcare provider when evaluating the role of food allergies in your health.

References

  • Abbey M, Noakes M, Belling GB, Nestel PJ. Partial replacement of saturated fatty acids with almonds or walnuts lowers total plasma cholesterol and low-density-lipoprotein cholesterol. Am J Clin Nutr 1994 May;59(5):995-9. 1994. PMID:16240.
  • Bes-Rastrollo M, Sabate J, Gomez-Gracia E, Alonso A, Martinez JA, Martinez-Gonzalez MA. Nut consumption and weight gain in a Mediterranean cohort: The SUN study. Obesity (Silver Spring). 2007 Jan;15(1):107-16. 2007. PMID:17228038.
  • Blomhoff R, Carlsen MH, Andersen LF, Jacobs DR Jr. Health benefits of nuts: potential role of antioxidants.Br J Nutr. 2006 Nov;96 Suppl 2:S52-60. 2006. PMID:17125534.
  • Chen CY, Milbury PE, Lapsley K, Blumberg JB. Flavonoids from almond skins are bioavailable and act synergistically with vitamins C and E to enhance hamster and human LDL resistance to oxidation. J Nutr. 2005 Jun;135(6):1366-73. 2005. PMID:15930439.
  • Durlach J. Commentary on recent clinical advances: almonds, monounsaturated fats, magnesium and hypolipidaemic diets. Magnes Res 1992 Dec;5(4):315. 1992. PMID:16250.
  • Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986. 1986. PMID:15210.
  • Fraser GE. Nut consumption, lipids, and risk of a coronary event. Clin Cardiol 1999 Jul;22(7 Suppl):III11-5. 1999.
  • Hu FB, Stampfer MJ. Nut consumption and risk of coronary heart disease: a review of epidemiologic evidence. Curr Atheroscler Rep 1999 Nov;1(3):204-9. 1999.
  • Jaceldo-Siegl K, Sabate J, Rajaram S, Fraser GE. Long-term almond supplementation without advice on food replacement induces favourable nutrient modifications to the habitual diets of free-living individuals. Br J Nutr. 2004 Sep;92(3):533-40. 2004. PMID:15469659.
  • Jambazian P, Haddad E, Rajaram S, Tanzman J, Sabate J. Almonds in the diet simultaneously improve plasma alpha- tocopherol concentrations and reduce plasma lipids. J Am Dietetic Assoc. 2005 March;105(3), 449-454. 2005. PMID:15746835.
  • Jenkins DJ, Kendall CW, Josse AR, Salvatore S, Brighenti F, Augustin LS, Ellis PR, Vidgen E, Rao AV. Almonds decrease postprandial glycemia, insulinemia, and oxidative damage in healthy individuals. J Nutr. 2006 Dec;136(12):2987-92. 2006. PMID:17116708.
  • Jenkins DJ, Kendall CW, Marchie A, Faulkner DA, Josse AR, et al. Direct comparison of dietary portfolio vs. statin on C-reactive protein. Eur J Clin Nutr. 2005 May 18; [Epub ahead of print]. 2005. PMID:15900306.
  • Jenkins DJ, Kendall CW, Marchie A, Faulkner DA, Wong JM, et al. Direct comparison of a dietary portfolio of cholesterol-lowering foods with a statin in hypercholesterolemic participants. Am J Clin Nutr. 2005 Feb;81(2):380-7. 2005. PMID:15699225.
  • Josse AR, Kendall CW, Augustin LS, Ellis PR, Jenkins DJ. Almonds and postprandial glycemia–a dose-response study. Metabolism. 2007 Mar;56(3):400-4. 2007. PMID:17292730.
  • Kelly JH Jr, Sabate J. Nuts and coronary heart disease: an epidemiological perspective. Br J Nutr. 2006 Nov;96 Suppl 2:S61-7. 2006. PMID:17125535.
  • Lamarche B, Desroches S, Jenkins DJ, Kendall CW, Marchie A, Faulkner D, Vidgen E, Lapsley KG, Trautwein EA, Parker TL, Josse RG, Leiter LA, Connelly PW. Combined effects of a dietary portfolio of plant sterols, vegetable protein, viscous fibre and almonds on LDL particle size. Br J Nutr. 2004 Oct;92(4):657-63. 2004. PMID:15522135.
  • Lim GP, Chu T, Yang F, et al. The curry spice curcumin reduces oxidative damage and amyloid pathology in an Alzheimer transgenic mouse. J Neurosci 2001 Nov 1;21(21):8370-7. 2001. PMID:16240.
  • Margen S and the Editor, Univ of California at Berkley Wellness Letter. The Wellness Encyclopedia of food and nutrition. New York: Health Letter Associates 1992. 1992.
  • Tsai CJ, Leitzmann MF, Hu FB, Willett WC, Giovannucci EL. Frequent nut consumption and decreased risk of cholecystectomy in women. Am J Clin Nutr. 2004 Jul;80(1):76-81. 2004. PMID:15213031.
  • Wien MA, Sabate JM, Ikle DN, Cole SE, Kandeel FR. Almonds vs complex carbohydrates in a weight reduction program. Int J Obes Relat Metab Disord. 2003 Nov;27(11):1365-72. 2003.
  • Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID:15220.
  • Zittlau E. [Effect of sweet almonds on the stress ulcer in rats]. Dtsch Tierarztl Wochenschr 1985 Apr 9;92(4):151-4. 1985. PMID:16260.

Hope this helps,

Dr. Horning

Horning Chiropractic Center

Dr. Jeffrey Horning
127 Ark Road
Mt. Laurel, NJ 08054
856-778-8688
Fax: 856-778-4909
www.drhorning.com

Patient Testimonial – Hot Flashes

Patient TestimonialI’ve been suffering with pre-menopausal and menopausal hot flashes for the past 4-5 years.   I began seeing Dr. Horning initially for some lower back pain, however, when he told me that he can help with my hot flashes, I told him to make it happen.   He did, within a month of seeing him the hot prickly sensation on my skin stopped.  My hot flashes began to decrease; I got them less and less, then they stopped all together.

I am so pleased that I no longer need to walk with a towel to dry myself off and I’m also having great sleep at night.  It truly is a wonderful feeling to have the freedom to wear whatever I want without having to consider how much I’m going to sweat.

Thank you so much Dr Horning, you are truly awesome and my personal miracle worker.

Highest Regards

Lisa D.

A Few Extra Pounds Linked To A Longer Life

scaleNew research suggests that people with BMIs under 30 but above normal (the overweight range) had a 6 percent lower risk of dying from all causes than those who were normal weight, while those whose BMIs fell into the obese range were 18 percent more likely to die of any cause

The study results imply that carrying some extra weight may help you live longer, but it used only BMI as a measure of body composition, and this is a heavily flawed technique

Relative to BMI, measuring your waist size and your body fat percentage are far more accurate methods to determine whether you’re at risk of weight-related health problems like heart disease and diabetes  Source:JAMA. 2013 Jan 2;309(1):71-82.

Collard Greens Have Cancer-fighting Nutrients

collard greensCollard greens bring a number of cancer-fighting nutrients to the table: vitamin K to resist inflammation, glucosinolates to rid your body of toxins and enzyme-releasing myrosinase.

Cruciferous vegetables like collard greens, broccoli, cabbage, kale, and turnips have more vitamin A carotenoids, folic acid, and dietary fiber than any other food group.

Steamed for just five minutes, simple collard greens blended with a homemade Mediterranean dressing and tasty options make this dish versatile as well as delicious

The World’s Healthiest Foods, Collard Greens

Anti-Inflammatory Celebrex Drug Lawsuit Against Pfizer

DrugsAnti-Inflammatory Celebrex Drug Lawsuit Against Pfizer

New evidence in a lawsuit against Pfizer alleges that the drug company cherry-picked data on its drug Celebrex in a scheme to make the drug appear safer and more effective than it really is

Pfizer withheld critical data needed to assess the drug’s effectiveness, and newly unsealed documents showed this was all what appeared to be part of a carefully calculated plan by Pfizer execs

On a regular basis new studies appear that show the real risks of many medications, including popular varieties that are used by millions of people

The number of lawsuits that Big Pharma is settling―many of them out of court without going to trial―are rising, with settlement amounts in the billions

If you are still under the impression that drugs are the “answer” to your health complaints, you are likely being misled … and may be worsening your health by the day Sources: FiercePharma June 25, 2012   Medical News Today June 26, 2012

Daily Stress Headaches and Migraines, A New Lease On Life

Testimonial Success!        I came to Dr. Horning with an abundance of aches and pains as well as daily stress headaches and migraines.  In just a short amount of time, I can say that I haven’t felt better.

I have not had a headache or back pain in over 4 weeks.  Furthermore, Dr. Horning put me on a diet plan and already I have lost over 20 pounds.  I have more energy to do the things I enjoy, especially being able to play with my kids.

Prior to seeing Dr. Horning, like many others, I was skeptical of chiropractors and had never been to one.  I suffered injuries playing football many years ago and had been suffering ever since.

That is until I was pointed in Dr. Horning’s direction.  I am quite satisfied in my decision and look forward to a continued new lease on my life.

Josh G.

Researching Chiropractic – Infant with congenital muscular torticollis and plagiocephaly

babyThere seems to be no end to the conditions that respond to chiropractic care – physical as well as psychological conditions.

That is because chiropractic does not “treat” a particular condition. Chiropractic care “treats” or, more accurately, “corrects” a serious interference to brain, nervous system and energy function known as the subluxation.

No matter what condition you or a loved one may have, you and they will always function better when free from subluxations. Chiropractors are uniquely trained to locate and correct subluxations.

Infant with congenital muscular torticollis and plagiocephaly. A 6-week-old boy was presented by his mother for chiropractic consultation and possible care with a chief complaint of left sided plagiocephaly (a flattening of one side of the skull) and right sided contractures of the large neck muscles (sternocleidomastoid [SCM] muscles). Patient was a twin born via Caesarean section. Palpation revealed overdeveloped right neck muscles and a left lateral atlas subluxation.

The patient was cared for to address his spinal subluxations. Cranial care to address the patient’s cranial dysfunctions was also performed along with a home exercise program.

Within one visit the child was able to nurse on both sides. His torticollis (twisted neck) and plagiocephaly improved (6 visits over a 3-week period). (1)

References:

1. Williams S & Alcantara J. Improvement in congenital torticollis, plagiocephaly & breastfeeding issues in an infant following subluxation based chiropractic care: a case study. Journal of Pediatric, Maternal & Family Health – Chiropractic. 2014;4:87-94.

Researching Chiropractic – Shoulder Pain

shoulder painThere seems to be no end to the conditions that respond to chiropractic care – physical as well as psychological conditions.

That is because chiropractic does not “treat” a particular condition. Chiropractic care “treats” or, more accurately, “corrects” a serious interference to brain, nervous system and energy function known as the subluxation.

No matter what condition you or a loved one may have, you and they will always function better when free from subluxations. Chiropractors are uniquely trained to locate and correct subluxations.

Shoulder pain. A 27-year-old female presented with a chief complaint of left anterior shoulder pain. She reported that her shoulder pain occurred as a result of her left arm being forced into extension, internally rotated with her elbow being flexed while behind her back, and then forced into extreme extension. She characterized her shoulder pain as radiating to the hand and particularly to digits 4 and 5. Occasionally, she described her pain as sharp, deep, stabbing, knife-like, achy and heavy. The patient was cared for with a combination of Diversified Technique involving high-velocity, low amplitude (HVLA) adjustments to sites of vertebral subluxations along with adjunctive therapies applied to soft tissue elements of the left shoulder. The patient’s presenting symptoms improved based on subjective reports and the use of the Upper Extremity Functionality Index. (1)

 

References:

1. Valcarcel J, Varnum C, Floyd R, Alcantara J. Improvement in chronic shoulder pain & vertebral subluxation in an adult female following chiropractic care. Annals of Vertebral Subluxation Research. December 29, 2014:219-225.