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All Posts in Category: Nutrition

Achy Joints – More EVIDENCE that HIGH QUALITY Chondroitin Sulfate supplementation helps arthritis.

Direct Link: https://www.ncbi.nlm.nih.gov/pubmed/28533290

While looking for pertinent and relative research to issues we deal with here at the office, I came across this article online which was very recently published in supplementation research.  PubMed is your basic search site for indexing research studies and usually one of the first places we look as doctors trying to stay ahead on the evidence based practice spectrum of chiropractic.

For about 15-20 years, Chriopractors, Nutritionists, and some other medical professionals have felt confident that Chondroitin and Glucosamine supplements from GOOD SOURCES help to keep arthritic joints moving freely.  Please note that we stress good sources with all supplements.  We don’t mind if you buy your supplements from other sources than our office, just be sure the source is reputable!

The best part of this study is this, the conclusion in a study basically tells you what the researchers what you want to know and this one goes right to the point in dealing with osteoarthritis, pain, and tightness in the joints.

CONCLUSION:  A 800 mg/day pharmaceutical-grade CS is superior to placebo and similar to celecoxib in reducing pain and improving function over 6 months in symptomatic knee osteoarthritis (OA) patients. This formulation of CS should be considered a first-line treatment in the medical management of knee OA.

Here at the office we of both a basic Chondroitin and Glucosamine from Anabolic Labratories, but also an even better version known as Nutra-Disc which contains several different natural anti-inflammatories like Turmeric, Bromelain, Curcumin and many others. Nutra Disc is a unique proprietary product for disc injuries and related connective tissue problems.  Nutra Disc contains a specialized blend of ingredients designed to support the body’s natural response to maintain good joint health, promote the production of collagen, and support the rebuilding of cartilage.

We previously published positive quality research about Chondroitin and Glucoasamine supplementation on our blog a few months back which you can see at the link below.

Link: http://drmarkkemenoshandassociates.com/positive-studies-chondroitin-glucosamine-osteoarthritis-continue-grow/

Direct link to the Nutra-Disc label: http://www.anaboliclabs.com/User/Document/Labels/Nutra%20Disc%203629-180C%203.0×9%20optimized.pdf

Direct link to the Nutra-Disc data sheet: http://www.anaboliclabs.com/User/Document/Fact_Sheets/NutraDisc_DataSheet.pdf

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Gluten FAKE News – Dr. David Seamen – Deflame Diet – Gluten-Free

Some news outlets are claiming a gluten-free diet promotes diabetes.  Even science daily posted an article stating that Low Gluten Diets Linked To A Higher Risk Of Diabetes Type 2 Diabetes.  You can trust Dr. Seamen to break up these myths!

From Dr. Seamen’s Post:  

“The media and modern medicine seem to be confused by what gluten-free is all about and are convinced that going gluten-free increases one’s risk of developing type 2 diabetes. Of course, this notion is preposterous. Find out why in this video below.”

When it is suggested that you go gluten free by your healthcare provider, the idea is that you balance your diet well, cut out most forms of ADDED sugar, and that you eat REAL FOOD that is NOT PROCESSED.  One problem we could possibly see with this mentality is that a lot of “gluten-free” items at the grocery store have added sugars and non-gluten-grains that are very easily digestible and carbohydrate heavy like gluten-free cook, gluten-free bread, gluten-free crackers, gluten-free ice cream, gluten-free pizza, gluten-free pasta, gluten-free sugar, gluten-free “insert not real food here”, gluten-free and so on!

If you are looking to get in touch with out office, please give us a call directly on 856.228.3100 or email us below!

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Krill Oil found to be overrated! Just use good fish oil for Omega 3 supplementation!

Another myth busted by Dr. David Seaman, the best practitioner at deflaming your diet is back to show you why Krill oil derived Omega 3’s just doesn’t make sense when put to the test.  We get a lot of patients telling us that they get Krill oil pushed on them from other avenues (Television, Radio Ad’s, Popup Stands at Costco and Walmart) and they all discuss that Omega 3’s from Krill oil are better and that is just not simply true.  Check out the video below narrated by Dr. Seaman showing you why good Omega 3’s Fish Oils like the products we carry from Anabolic Labs.

So what are the basics of Omega 3 fatty acids from both fish and plant sources.  Here we go hold on tight.

There are the two main types of omega-3 fatty acids:

Long-chain omega-3 fatty acids are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These are plentiful in fish and shellfish. Algae often provides only DHA.

Short-chain omega-3 fatty acids are ALA (alpha-linolenic acid). These are found in plants, such as flaxseed. Though beneficial, ALA omega-3 fatty acids have less potent health benefits than EPA and DHA. You’d have to eat a lot to gain the same benefits as you do from fish.  This somewhat puts vegetarians at a bit of a disadvantage right from the start when dealing with inflammation levels.  

At this time we have very supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease.

Hundreds of studies also suggest that omega-3s may provide SOME benefits to a wide range of diseases: asthma, depression, cardiovascular disease, ADHD, and autoimmune diseases, such as rheumatoid arthritis, and even possibly neurologically disorders like Alzheimers all may benefit from omega-3 consumption.

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Everyone is talking about Vitamin D, but does it really matter?

Just having the TV and radio on in the back ground lately and my ears seem to be picking up on more and more news reports about Vitamin D and how important it is.  These few nice days we have been getting here in sunny South Jersey have given us an early taste of spring and we should probably at least somewhat talk about Vitamin D and why we see so many deficiencies.  Dating back to 2008, Harvard Health was already on the topic of the importance of Vitamin D for more than just bone health.  We all know that we need Vitamin D to helps us absorb calcium, but lately we are seeing more and reasons to keep your Vitamin D levels topped off.

Link:  http://www.health.harvard.edu/staying-healthy/time-for-more-vitamin-d

Starting at about September, the fall hits for most of the northern hemisphere which means less time in the sun.  From October until May, most of us who live in New Jersey, Pennsylvania, and Delaware are more or less running on a deficit in our Vitamin D stores due to the position of Earth with respect to the sun (the winter season) as well as the fact that we go outside much less due to the temperature.  Some of us are also greatly affected by day light savings time as well when looking at working hours, versus time in the sun, versus active hours.

Looking at a map of the United States also shows that we have a bit of a problem when it comes to Vitamin D levels  Check out the map below:

Thanks to those scientists who figure the tough questions out for us, in the winter time MOST larger US cities are probably starved for the amount of sunlight it takes to keep your Vitamin D levels adequate!  Those who live in the Southern United States are lucky, meaning areas like Florida, Texas, Arizona and Southern California all get more sun than almost all the other areas of the United States.  You can clearly see what this means for those of us relative to New Jersey as shown in the map above.  When Vitamin D blood levels are compiled for the United States, we also feel that values taken from the southerners sometimes skew levels when compared to someone who lives in the north.  To put it simply, if you live in Miami, San Antonio, or Los Angeles, you probably get a good bit more sun than someone who lives in Philadelphia, Chicago, or Seattle!  This would stand to reason then that you probably need a bit more Vitamin D supplementation if you live above the 37th parallel, so again, see the image above!

So what else do we know about Vitamin D that really help us, take a look below:

Vitamin D protects against colds and flu, finds major global study

Science Daily Link:  https://www.sciencedaily.com/releases/2017/02/170216110002.htm

Vitamin D helps to reduce respiratory infections

Science Daily Link:  https://www.sciencedaily.com/releases/2016/11/161116103005.htm

High quality evidence suggests Vitamin D can reduce asthma attacks

Science Daily Link:  https://www.sciencedaily.com/releases/2016/09/160906085652.htm

Vitamin D deficiency increases risk of chronic headache

Science Daily Link:  https://www.sciencedaily.com/releases/2017/01/170104103543.htm

Increased levels of active vitamin D can help to optimize muscle strength

Science Daily Link:  https://www.sciencedaily.com/releases/2017/02/170215145953.htm

So how do you get around 1,000 IU’s each day?  

Currently, the RDA (Recommended Daily Allowance) of Vitamin D is 400 IU’s daily.  Most low end multivitamins contain around 400 IU’s of Vitamin D for this reason. People who are living in the north in the winter time might actually need a bit more than that.  While we can’t recommend mega dosing at this time due to limited evidence, a strong amount of evidence shows that you probably should get 800-1000 IU’s daily living in areas like New Jersey.  Being that you are not living in an area like Florida, Texas or Southern California, and if your diet is not that great, you may want to think about supplementation.  Your family doctor can be a huge help here as testing your levels with blood tests is fairly simple to see what your baseline levels are.

At the office, we carry several types of supplementation avenues with respect to Vitamin D.  All of the doctors at this office use the Anabolic Labs Essential Nutrition Pack which contains high quality vitamins, minerals, and omega 3’s.  Inside the box are 30 days worth of exactly what you need.  We also carry Vitamin D Micro Tabs (very small, easy to swallow) separately, and a product known as AVED (A Vitamin Every Day), which is a high quality daily vitamin.

Click on the images below to see a larger view of the products and supplement facts:

First up, the Anabolic Labs Essential Nutrition Pack (30 days, pretty much the best you can buy hands down):

 

Next up, Anabolic Laboratories AVED-Multi (AVED means a A Vitamin Every Day):

And last, but not least, the product that a lot of our orthopedic sports medicine and family doctors refer to us for, our super tiny (EASY TO SWALLOW) Clinical D3 microtabs!

Are you in need of even more information about Vitamin D?  Check out this paper from the Mayo Clinic!  

Vitamin D Deficiency in Adults: When to Test and How to Treat:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2912737/

Abstract:
Recent evidence for the nonskeletal effects of vitamin D, coupled with recognition that vitamin D deficiency is common, has revived interest in this hormone. Vitamin D is produced by skin exposed to ultraviolet B radiation or obtained from dietary sources, including supplements. Persons commonly at risk for vitamin D deficiency include those with inadequate sun exposure, limited oral intake, or impaired intestinal absorption. Vitamin D adequacy is best determined by measurement of the 25-hydroxyvitamin D concentration in the blood. Average daily vitamin D intake in the population at large and current dietary reference intake values are often inadequate to maintain optimal vitamin D levels. Clinicians may recommend supplementation but be unsure how to choose the optimal dose and type of vitamin D and how to use testing to monitor therapy. This review outlines strategies to prevent, diagnose, and treat vitamin D deficiency in adults.

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CNN Article – Here’s why you exercise so much and still can’t lose weight

We see a lot of runners in our office, as in A LOT OF RUNNERS, and we very proud of that niche!  We are the ones that occasionally have to tell them to stop running for a bit (which is always great fun… … …).  This article resurfaces every so often and is very important read for runners.  The article touches on the fact that often times even if you ramp up your mileage in training, you won’t necessarily loose more weight due to running.

Please note all credit for this article is given to Carina Storrs, a CNN.com author.  The full link to her article is below.

Some key points from the article state:  

The study is in step with a growing body of research suggesting that burning a bunch of calories is a less realistic weight loss strategy than we might have thought, or hoped. “We can’t push the calories out [value] around too much,” Pontzer said. “Our bodies work very hard to keep it the same.”

It might be time to shift that standard public health message: To lose weight, simply exercise more. “We would say that ‘If you want to lose weight, you probably ought to focus on changing your diet and watching how much you eat.’ Exercise can help and it’s really important [for health in general], but they are two different tools,” Pontzer said.

The challenge of trying to lose weight just by exercising more is no secret to some clinicians. “This study actually explains a phenomenon that I see quite commonly,” said Dr. Holly F. Lofton, director of the Medical Weight Management Program at NYU Langone Medical Center.

“I see patients training for a marathon and they ask me, ‘Why am I not losing weight?’ ” even though they are exercising more and eating the same number of calories, Lofton said.

“If you run all the time, try biking or swimming, and if you bike, try running or swimming, because using different muscles can increase your energy expenditure again,” Lofton said. “It may also be possible to decrease and then increase your activity again and get an increase [in calorie burning],” she said.

And if you think you can necessarily rely on your Fitbit or other device to tell you how many calories you burned, think again: We probably burn proportionally fewer calories as we exercise above a certain level of intensity.

I highly feel that you should read the entire article on CNN.com at the following link:

http://www.cnn.com/2016/01/28/health/weight-loss-exercise-plateau/?iid=ob_homepage_NewsAndBuzz_pool&iref=obnetwork

The overall point of this article is just this, if you are runner who is putting in a reasonable amount of miles weekly and still struggling with weight loss or injuries from too much running, you need to re-evaluate your plan from the top down.  Runners can almost always benefit from swimming, hiking, cycling, strength training, core stability and a HEALTHIER DIET.  There I said it, it had to be said and I said it.  As a runner myself, I once thought that running a good deal (usually around 25 miles per week or more depending on the training cycle) would allow me to eat and drink whatever I wanted.  Simply put, after many years of struggling with my diet, chiropractic somewhat put me on the track to greatly improving my diet as well as figuring out how to make meals healthier.  If you need help with running injuries, diet recommendations, and some cross training recommendations, give our office a call, 856-228-3100.

 

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Medical News Today – Acid Reflux – Diet Diet Tips for GERD: Foods to Eat and Avoid

Great review article popped up on my Twitter feed a few days ago with some great diet recommendations for dealing with GERD.  GERD is commonly agreed upon to be problematic in about 20 percent of the North American population.  Gastroesophageal reflux disease (GERD), also known as acid reflux, is a long term condition where stomach contents come back up into the esophagus resulting in either symptoms or complications.  Symptoms include the taste of acid in the back of the mouth, heartburn, bad breath, chest pain, vomiting, breathing problems, and wearing away of the teeth.

When the symptoms of GERD occur more than twice a week for a period of more than 3 weeks, it is considered to be a chronic disorder.

Check out the following tips over at Medical News Today:

http://www.medicalnewstoday.com/articles/314690.php?utm_campaign=trueAnthem:+Trending+Content&utm_content=5852b2c204d3012d5ffc4b1b&utm_medium=trueAnthem&utm_source=twitter

When foods that trigger GERD are avoided, it greatly helps to improve our patients quality of life, usually by helping them sleep with less acid reflux / GERD symptoms.

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Dr. Mike Leahy talks about being a part of a winning Superbowl team on the Denver Broncos Medical Staff

This is a little inside bit from the Active Release Technique provider network where Dr. Leahy, the founder of ART reaches out to let us know how things are going up at the big office in Colorado.  Sounds like a lot of fun treating athletes on the Superbowl Champion Denver Broncos.

dr-leahy-dc-talks-about-broncos-super-bowl-active-release

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Tried out Birch Benders Protein Pancake Mix – Delicious!

Having a two year old who has finally decided she is going to be picky about what she eats, we were very grateful when our good friend who is a Registered Dietitian at the Ravitz Family Markets family of ShopRite’s around Cherry Hill gave us a sample.  I don’t believe you could even taste a difference!  They tasted great, were super easy to prepare and best of all, my two year old noticed difference between regular pancakes and these pancakes!  Good stuff!  I’m not saying you should run right out and purchase these pancakes, but I am saying that these pancakes taste great and offer a bit more protein than most others by comparison!

birch-bender-protein-pancakes-dr-craig-evans-chiro

Important Links:

Ashley Culley RD on Facebook:  https://www.facebook.com/ashley.cully.73?fref=ts

Ravitz Family Markets Wellness Team on Facebook:  https://www.facebook.com/RavitzFamilyMarketsWellnessTeam/?fref=ts

Dr Mark Kemenosh and Associates on Facebook:  http://www.facebook.com/DrMarkKemenoshAndAssociates/

 

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Need another reason to stop drinking diet soda? – Diet Soda in Pregnancy Is Linked to Overweight Babies

While I hate to post those scary, put the fear into people type of blog posts, one subject I like to take the gloves off is Diet Soda!  Recently a nice write up about diet soda during pregnancy has been linked to overweight babies.  The article looked at research done by Canadian researchers who studied 3,000 plus mothers who delivered healthy babies between 2009 and 2012 while prior to giving birth completed diet questionnaires.  The babies were then examined at the one year mark and the data compiled.  The study was posted in JAMA Pediatrics and found no association with infant birth weight, suggesting that the effect is on postnatal, not fetal growth.

Researchers were also good to promote the fact that “This is an association, and not a casual link” as stated by lead author, Meghan B. Azad who is an assistant professor at the University of Manitoba.  She states later that “But it certainly raises the question of whether artificial sweeteners are harmless.  It’s not time to ban them or tell everyone not to consume them, but there’s no great benefit to consuming these drinks, so there’s no harm in avoiding them.”

Those views are fantastic ways to look at just about everything concerning artificial sweeteners because they are more or less a poor choice for good health.  From achy joints to destroying the good bacteria living in our stomachs, artificial sweeteners are just that, artificial!

Find the full article on at The New York Times:

http://well.blogs.nytimes.com/2016/05/11/diet-soda-in-pregnancy-is-linked-to-overweight-babies/?_r=0

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Our favorite daily vitamin pack – Anabolic Laboratories – Essential Nutrition Pack

We get a lot of questions here at the office that somewhat sound like “what do you take doc?” and for the most part, this is about it for the docs that work at our office outside of something being wrong, but for the most part, we keep good diets, some average to excellent exercise habits, and don’t need much other than the product below.

Each Essential Nutrition Pack contains 30 individual packets which contain a disintegration-tested multi vitamin (1 tablet), concentrated EPA/DHA omega-3 fish oil (2 softgels), vitamin D3 – cholecalciferol (2 softgels) & magnesium from organic chelate sources (2 capsules).  The Essential Nutrition Pack is a 1-month supply of supplements which provide a solid nutritional foundation for those of us living that busy lifestyle and our meals aren’t exactly super healthy!

Research continually supports the need to bolster most diets with nutritional supplements to promote health and prevent disease. The supplement combination contained in the Anabolic Labs Essential Nutrition Pack helps support the key biochemical mechanisms of an improved diet and nutritional status; inflammation reduction, antioxidant protection and cellular energy production. The best part about these packs are that they are easy to take, and individually packaged.  Anabolic Labs dietary supplements are also of the highest quality.  You can’t compare anything sold at a grocery store or big box retailer to the quality in these packs at a very affordable price.

The most important part of the Anabolic Labs Nutrition Pack is that they have 4 essential supplements, which most multi-vitamins DO NOT, or do not contain nearly enough of.

Multivitamin and Minerals – The modern diet is known to be deficient in numerous micronutrients. Supplementation with a multivitamin/mineral can help address many of these deficiencies. Low micronutrient intake may accelerate the aging process and promote the diseases of aging and other chronic diseases. Use of a multivitamin is thought by many authorities to be a wise preventive strategy in addition to a healthy diet. Iron should be taken only by those who have an iron deficiency.1

Vitamin D3 – We derive virtually no vitamin D from the diet, as we are supposed to convert vitamin D from the sun. Most Americans are chronically deficient in vitamin D. Sunscreen with an SPF of 8 reduces vitamin D production by 95%. Deficiency in this essential vitamin promotes a chronic inflammatory state and has been associated with many negative issues related to bone, cardiovascular, mental and immune system health. Vitamin D deficiency is also strongly related to the expression of pain.2

EPA/DHA from Fish Oil – Supplementing with omega-3 fatty acids (EPA/DHA) addresses the deficiency of omega-3’s in the modern diet and helps balance our ratio of omega-6 to omega-3 fatty acids. Adequate omega-3 intake helps to balance inflammatory activity and promote health. Adequate levels of omega-3 fatty acids help to promote joint and bone health, mental/emotional health, heart health, proper blood sugar regulation, nervous system health, and skin and eye health.3

Magnesium – Magnesium is chronically deficient in the modern diet, which promotes a chronic inflammatory state. Magnesium plays a role in over 300 bodily enzymatic reactions, which is why magnesium deficiencies are associated with very diverse clinical manifestations, even sudden death. Magnesium is critical for cardiovascular health, cellular energy production (ATP), neurological health, glucose metabolism, calcium transport, nerve signal conduction, and the maintenance of joint and bone health.4,5

If you have any questions or feel that possibly your levels of inflammation could be reduced and your diet improved, please schedule an appointment with Dr. Mark Kemenosh, Dr. Andrew Gross, Dr. Craig Evans, or Dr. Time Legath today.

 

anabolic-labratories-essential-nutrition-pack-1 anabolic-labratories-essential-nutrition-pack-2 anabolic-labratories-essential-nutrition-pack-3 anabolic-labratories-essential-nutrition-pack-4 anabolic-labratories-essential-nutrition-pack-5

 

References:

 

  1. Ames BN. Low micronutrient intake may accelerate the degenerative diseases of aging through allocation of scarce micronutrients by triage. Proc Natl Acad Sci. 2006; 103(47):17589-94.
  1. Cannell JJ, Hollis BW. Use of vitamin D in clinical practice. Alt Med Rev. 2008;13(1): 6-20.
  2. Simopoulos AT. The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. Exp Biol Med. 2008; 233:674-88.
  1. Ford ES, Mokdad AH. Dietary magnesium intake in a national sample of US adults. J Nutr. 2003; 133(9):2879-82.
  2. Bar-Dayan Y, Shoenfield Y. Magnesium fortification of water. A possible step forward in preventive medicine?Ann Med Interne (Paris). 1997; 148(6):440-4.
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