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Olson Chiropractic
S.E.N.S.E
Spiritual, Energetic, Nutritional, Structural & Emotional Wellness
Newsletter – September 22, 2004
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Thoughts
to Ponder
Do not follow where the path may lead. Go, instead, where there
is no path and leave a trail.
~ Ralph Waldo Emerson ~
I must govern the clock, not be governed by it.
~ Golda Meir ~
In times of universal deceit, telling the truth becomes a revolutionary
act.
~ George Orwell ~
The “O”-Zone – Go to the
Mountains
The majesty of the mountains still lingers in my mind as each day
passes. Six weeks ago I was blessed to visit the wilds of Montana
with my Father, daughter Jenna, two friends and my niece. With three
horses, one for my Father to ride, and two packhorses, we hiked
into the mountains of western Montana and camped under the rocky
ridge that is the border of Idaho. We stayed four days at a large,
two-mile long mountain lake. I look at the mountains as God’s
living room. The peaks reflect perfectly off the glassy water in
the early morning hours bestowing a peace and dual view of life.
Walking through the majestic forests of 70-150 year old Ponderosa
Pine and Larch is a near sacred experience. But seeing the ground
littered with fallen trees attests to the duality of the challenges
of life.
Read
on or skip to the final health myth:all grains are
good for you.
Numerous experiences like vigorous hikes up steep sheets of solid
granite, midnight rock slides into the lake, waterfalls, moonbeams
causing all nature to glow of silver mind of the glorious world
we live in and often are too busy to notice. The mountains possess
a healing influence that has never failed to calm my soul, soothe
my mind, and bring peace back into my heart.
Sleeping under the towering peaks of the Rocky Mountains I can’t
help but wonder how and when they were formed. I have read what
geologists say formed the mountains, my heart feels otherwise. I
feel sure that they were formed in a singular tumultuous event of
massive upheaval and turmoil. It amazes me that such beauty can
arise from such violence and trauma. Yet surrounded by the mountains
I have the feeling that the beauty, even though painful at the onset,
is now embraced and appreciated by Mother Earth herself.
Often we have events that are painful and difficult at the onset.
If we can be patient and observant we can find meaning in these
events. As we act out of our ability to choose, rather than to become
a victim, (see past ezine
on choice) we can find the extravagant beauty that can
and will arise out of the apparent disruption of the formerly smooth
terrain of your life. Choose to heal in every situation, and each
life occurrence becomes a blessing. Choose to suffer and each pain
becomes a dominant feature of our life landscape.
The beauty in your life comes from within. As an internal observer
we have the ability to find fascination or frustration. Fascination
leads to health, frustration leads to dis-ease.
Find the mountains in life that need to be climbed and enjoy the
view from on top. From the mountain top your whole world looks different.
Go to the mountains. If you can’t make the trip in your body,
go in your mind and look at the pictures
online I have posted of my trip.
Top
Health Myths
This is the final installment of our Top Health Myth summer series.
Myth 6: All Forms of Grains are Good for You
The only grains that are good for you are whole, unrefined grains.
Processed grains like those found in the majority of our foods,
are refined. The bread we eat, the cereal, and the flour and cornstarch
we use are all refined. Refining strips the grain of all its nutritive
value. Potatoes and corn are considered like grains, and should
be used as a whole food. You should limit your consumption of these
especially if you have high blood sugar or diabetes, because they
both raise your blood sugar level considerably.
Highly processed grain products are not recommended regardless of
insulin level. These include:
White Breads
Pasta
Cereal
Bagels
French Fries
Chips
Pretzels
Waffles
Pancakes
Baked Goods
Good Source: cooked whole grain cereal and whole
grain breads.
Read
on or skip ahead to the next article Overuse
of Medicine
What’s the Difference Between Refined and Unrefined?
Grains are the seeds of plants. They contain the following components
from which plants reproduce:
Endosperm. This makes up the majority of the seed.
It’s where most of the protein, carbohydrate and small amounts
of vitamins and minerals are located.
Germ. The new plant sprouts from the germ. It has
B vitamins, trace minerals and some protein.
Bran. Bran is the outer layer of the grain seed.
It’s full of B vitamins, trace minerals and fiber.
The milling process converts the grain into whole-grain flours or
refined varieties. Whole-grain flours contain all of the parts of
the grain. Refined flours contain only the endosperm. As soon as
the grain is ground it begins to lose vital nutrients through oxidation.
Freshly ground grains are the best.
Enrichment is the process by which millers add back many of the
nutrients, such as niacin, riboflavin, thiamine and iron, that were
destroyed during the processing of grains. What’s added back
is not as beneficial as what nature originally contained in the
grain.
The enrichment process doesn’t restore all nutrients, including:
*Insoluble fiber, which aids digestion
*Antioxidants such as vitamin E and selenium
*Phytochemicals, which may offer protection against cardiovascular
disease and some cancers.
Check for the words whole grain in the ingredient listing. This
indicates the product includes the endosperm, bran and germ—and
all of their benefits.
What’s so good about grains?
Grains are a good source of complex carbohydrates and protein. Most
are not complete proteins, since they are missing one or more of
the essential amino acids, usually lysine. No problem. Most people
don’t eat dry cereal any way. Mixing grains with dairy, legumes,
or just about any other protein source completes the minimal amino
acid deficiency of some grains. Also, grains are great sources of
fiber, zinc, iron, folic acid, minerals, and B-vitamins.
The best breads are 100% whole grains. Whole wheat flour is the
first ingredient on the label. Enriched flour does not appear on
the ingredient list. If it doesn’t say “whole wheat,”
it’s not. Wheat flour, as listed on labels, officially should
mean 75% white and 25 percent whole wheat, but it may not. All white
bread is “wheat flour,” so this term is misleading,
at best. A truthful label would state what percentage is whole wheat.
If a label says “wheat flour,” assume it’s not
whole wheat.
OATS
Next to wheat, oats are the most popular grain found in breads and
cereal, such as granola and muesli. While oats are nutritionally
similar to whole wheat, the oat kernel has not been taken apart
like the unfortunate wheat, so oats are often nutritionally superior
to some forms of wheat. If you see the word “groat”
applied to grains, don’t think it’s a misprint. “Groats”
is the term given to the whole kernels of any grain in the raw state-before
any processing. The most nutritious and practical way to use oats
is to purchase oatbran and sprinkle it on cereal or add it to baking
goods. The fiber in oat bran is a perfect compliment to that in
wheat bran. The fiber in wheat bran is primarily insoluble (the
colon-cancer-preventing fiber), while the primary fiber in oatbran
is the soluble, cholesterol-lowering kind.
BARLEY
Barley is a popular grain in cereals and, because it’s easily
digested, is used as an alternative to rice in baby cereals. Yet,
because barley does contain some gluten, it is a less intestinal-friendly
cereal for gluten-sensitive children and adults. Most of the barley
commonly used in cereal or bread-making is “pearled,”
which means it has been refined to remove the germs and the bran,
much like the degrading of whole wheat to white.
BUCKWHEAT
Despite it’s name, buckwheat is neither a wheat nor a grain.
Botanically a fruit, this favorite pancake-ingredient got its name
from the Dutch word bodweit. Buckwheat enjoys a few nutritional
perks over wheat: it is much higher in vitamin E, and is much lower
in gluten, an important difference to gluten-sensitive individuals.
Buckwheat does have some fiber, primarily of the soluble type, but
it is less of a source of fiber than wheat and many of the other
grains. In pancake batter, the combination of eggs and buckwheat
make buckwheat pancakes a complete protein.
AMARANTH
Botanically, amaranth is not really a grain, but it has the nutritional
profile of one. It surpasses whole wheat in calories, protein, iron,
inc, copper, and nearly all nutrients, and is the grain highest
in folic acid, calcium, and Vitamin E. Also, like wheat, amaranth
is rich in the amino acid lysine. It even contains a bit of vitamin
C. Even though this overlooked and underappreciated food is expensive
and found only in nutrition stores, it is a grain with a future.
QUINOA
Like amaranth, quinoa (pronounced keen-wa) is botanically not a
grain, yet it has the nutritional profile of a grain and similar
uses. It ranks along with amaranth as a “super grain.”
It is higher than other grains in protein and iron, folic acid,
and some B-vitamins. Yet, it is deficient in the amino acids, tyrosine
and cystine and lower than some grains in fiber, so it should be
combined with another grain or vegetable for a complete protein.
Even though quinoa is expensive and found mainly in specialty nutrition
stores, it is a nutritious addition to other grains,
MILLET
A popular grain in Asian and Middle Easter flatbreads, millet is
lower than wheat in fiber, but a rich source of B-vitamins and trace
metals. Because it’s gluten-free, it isn’t used as the
main grain in leavened breads. It can be used in its raw state as
a healthy addition to some wheat breads, where it appears as crunchy,
white beads, or cooked like rice.
RICE
Rice enjoys a popularity similar to wheat. In Asia, it’s the
main grain. It is much less nutrient dense than wheat, being lower
in protein, fiber, iron, folic acid, calcium, zinc, vitamin E, and
B-vitamins. Rice’s claim to fame is that it contains the most
carbohydrates, which makes rice a popular energy food in many cultures.
Rice is much more palatable than some of the more nutritious grains
that overpower the senses with their taste and aroma. Also, rice
is one of the more intestinal-friendly grains, since it is low in
fiber and gluten-free.
Skip
to Rye
White Rice. The processing that refines natural
brown rice into the white stuff, removes many of the nutrients,
similar to what the milling factories do in disassembling wheat.
As with so many food tradeoffs, white rice is more popular than
brown because it is blander and quicker to cook. White rice belongs
in the same nutritional category as white bread.
Brown rice. Brown rice is much higher than white
(even the enriched variety) in the following nutrients: protein,
fiber, folic acid, vitamin E, B-vitamins, and calcium. Brown rice
has over fifteen times the amount of vitamin E as white rice.
Wild rice. Botanically, not really a grain but
rather a grass, wild rice is much more nutritious than even brown
rice, being much higher in protein, zinc, folic acid, and vitamin
E. Not only is wild rice much more nutritious than white and somewhat
more nutritious than brown, it has a texture and flavor that far
surpasses any other form of rice, accounting for its popularity
in finer restaurants. Once considered a delicacy, it is now so widely
available that for the nutritionally-minded person it is really
the healthiest form of rice. Wild rice has gotten an unfair rap
by being dubbed “too expensive.” Not true. After cooking,
it swells to 3 or 4 times its initial volume, so a little wild rice
goes a long way. One cup of dried wild rice is enough for six to
eight servings.
Rice terms. Besides white, brown, and wild, there
are other terms that you will see associated with rice that have
more to do with taste, appearance, and mode of preparation than
with nutritional differences.
* Rice bran. Rice bran is nutritionally similar to oat and wheat
brans, but contains more calcium, iron, zinc, and folic acid. Like
other brans, it is a rich source of fiber, some of which is in the
cholesterol-lowering soluble form. Since rice bran is higher in
fat and less palatable than some of the other brans, it spoils quickly
and is not a popular addition to foods, though it is often added
to rice cakes, cereals, and sprinkled on other foods.
* Long-grain, medium-grain, and short-grain obviously refers to
the length of the rice particle. The longer the grain, the more
fluffy is the rice and the less it clumps together. Long-grain rice
is the most popular variety in the U.S. and makes up most of the
domestic-grown rice. Medium and short-grain rice is more popular
in Asian cooking because it has a higher percentage of starch, making
it clump together and easier to eat with chopsticks.
* Enriched rice means that the B-vitamins, niacin and thiamin, have
been added, as well as iron to make up for the nutrients lost when
brown rice is refined into white. This is a bad nutritional deal,
since more good stuff was taken out than is put back in. Better
to just eat brown rice.
* Converted or parboiled rice means the rice has been soaked and
steamed before milling, which prevents some of the nutrients in
the grain from being completely lost in the refining. Converted
rice retains a bit more of the folic acid and B-vitamins, but otherwise
is essentially the same as white rice. The rice may actually take
longer to cook than white rice, and it may yield a fluffier grain.
* Instant rice (available in white or brown) shortens the cooking
time from 20-30 minutes to five minutes. Yet, as happens so often
with processed foods, you trade away some nutrition for a gain in
convenience.
* Basmati rice is a nutty-flavored rice with a dry texture more
like nuts than rice. It is used in Indian cuisine, available as
brown or white.
RYE
Rye flour contains twice as much fiber, iron, zinc, vitamin E, B-vitamins,
and calcium as whole wheat flour. The amino acid profile of rye
flour is also better than whole wheat. Does that make rye bread
better for you than whole wheat? Not exactly, for two reasons. In
its original form, or dark variety, rye flour is much more nutritious
than wheat. But by the time the rye is refined, the “light
rye” contains around half the nutrients of the original, dark
rye. In addition, most American rye bread is not 100 percent rye,
but a mixture of rye flour and refined wheat flour. So, by the time
the factory turns rye into bread, the product that reaches the supermarket
is either similar to, or less nutritious than a slice of white bread.
Overuse: The Problem with Medicine
Find out the shocking truth how death rates are related to doctors.
Click here.
Use of Broad-Spectrum Antibiotics creates resistant bugs
Some doctors are being more careful about prescribing antibiotics
for common ailments, but when they do, they are turning too often
to powerful new superdrugs, a recent study says.
The overuse of broad-spectrum antibiotics for minor infections poses
a serious health threat because it could speed bacterial resistance
to valuable and potentially lifesaving drugs, according to a study
in the April 1, 2003 edition of the Annals of Internal Medicine.
The study reviewed the prescribing behavior of physicians from 1991-99.
“The good news is antibiotics are being used less often in
situations where they are not needed, such as to treat the common
cold and mild bronchitis,” said Dr. Michael Steinman of the
University of California at San Francisco, lead author of the study.
“The troubling news is that when doctors do turn to an antibiotic
they are increasingly turning to broad-spectrum agents.”
Antibiotics only fight bacteria and have no effect on viruses. Doctors,
however, often prescribe them for children with viral earaches or
for adults with colds—because patients demand them or because
there’s not a clear diagnosis and antibiotics kill many different
bugs.
It has been over 70 years since the first antibiotic, penicillin,
was discovered. But in recent years, inappropriate use of antibiotics
has yielded these wonder drugs less and less effective. Antibiotic
resistance occurs when bacteria that cause infection are not killed
by the antibiotics taken to stop the infection. Those that survive
carry genes that allow them to evade the drugs intended to destroy
them. Antibiotics do not directly cause resistance but they do create
an environment where the resistant strains can proliferate. Overuse
of antibiotics is cited as a cause of resistance. Infections caused
by resistant bacteria fail to respond to treatment, resulting in
prolonged illness and increased risk of death.
Survivor germs emerge stronger
As a result, germs are becoming increasingly impervious to antibiotics.
Many common infections no longer are treatable with old standbys
like penicillin, and some have become untreatable by every antibiotic
on the market. Any time antibiotics are used, survivor germs can
emerge stronger and spread. Researchers looked at data from the
Centers for Disease Control and Prevention from outpatient clinics
and found that the number of antibiotic prescriptions doctors wrote
decreased roughly 17 percent from 1991 to 1999. However, prescription
of broad-spectrum antibiotics roughly doubled—from 24 percent
to 48 percent for children. The study also says that broad-spectrum
drugs were increasingly being used for bronchitis and respiratory
infections over the decade, though they’re almost always useless
against those bugs. The government estimates that half of
the 100 million antibiotic prescriptions written in physician offices
each year are unnecessary.
The broad-spectrum agents might get preference over old standbys
because some doctors mistakenly perceive the newer drugs work better—or
because they’re still under patents and therefore heavily
advertised and distributed to doctors in free samples.
“Broad-spectrum antibiotics are very valuable commodities.
The more we use them now for conditions that do not require them,
the more quickly bacteria will become resist [sic] to these drugs—and
when we really do need them for serious and complicated conditions,
they won’t be there anymore,” said Steinman.
What can you do about it?
* Don’t pressure your doctor to prescribe antibiotics for
viral infections. Antibiotics battle bacteria, not viruses.
* Follow prescription instructions. Measure liquid antibiotics and
take the full course for the full number of days. Underdosing, skipping
doses and stopping early can encourage resistant strains to develop,
* Ask your doctor if a short course of antibiotics will work as
well as a long one. Shorter courses give resistant bacteria less
time to take over.
* Don’t save pills for later or use other people’s leftovers.
Back to top
Dr. A. Rand Olson Chiropractic
Mon. 8:00-12:00 & 2:00-6:00/ Tues. 2:00-7:00/ Wed. 8:00-12:00
& 2:00-6:00/ Fri. 7:00-12:00 & 1:00-5:00
Big Bend & 141—Next to Schnooks Shopping Center—Phone
636-225-2121
www.healingsense.net
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