Coenzyme Q10 – sometimes spelled
CoQ10 – is a naturally occurring
compound found in many tissues in
your body. In my wellness lecture on nutrition I teach that
you can also find it in food
sources like meat, spinach and peanuts.
This coenzyme was first identified in
1957 by scientists at the University of
Wisconsin-Madison Enzyme Institute.
But what do coenzymes do? They assist
enzymes to complete their tasks. An
enzyme accelerates the pace of natural
chemical reactions that occur in your
cells. Specifically, coenzyme Q10
creates energy required by cells for
healthy development. It’s also an
antioxidant – a substance that protects
your cells from the ravages of disease.
Because of its unique properties,
coenzyme Q10 shows promise in
helping prevent and treat several
serious health conditions, such as…
Cancer
Heart disease
Hypertension
Parkinson’s disease
Mitochondrial
and metabolic disorders
While large, randomized controlled
trials on humans still need to be
conducted, smaller studies on coenzyme
Q10 indicate encouraging results.
Scientists found that patients with
certain types of cancer had low levels
of coenzyme Q10. Researchers discovered
that increasing this coenzyme in
animals strengthens the immune
system, and this assists the body at
battling cancer. It may also prevent
heart damage caused by certain chemotherapy
drugs.1
In a small Danish study of 32 breast
cancer patients given a minimum of 90
mg of coenzyme Q10 as part of their
therapy, the patients required less pain
medication and avoided weight loss
often common during cancer treatment.
For six of the patients, tumor sizes
decreased. And one patient who
received 390 mg of the coenzyme over
three months saw her tumor completely
disappear.2For neurological health, coenzyme
Q10 may aid in the fight against
Parkinson’s disease, which causes
degeneration of brain cells. It’s
believed damaging free radical
molecules are involved in this disease.
A study on the development of early
Parkinson’s noted “Less disability
developed in subjects assigned to
coenzyme Q10 than in those assigned
to placebo, and the benefit was greatest
in subjects receiving the highest
dosage. Coenzyme Q10 appears to slow
the progressive deterioration of function
in PD, but these results need to be
confirmed in a larger study.”3
Statin Drugs and the
Damage Done
One area that coenzyme Q10 may be
especially beneficial is reducing the
dangers associated with cholesterol lowering
statin drugs. These medications
can promote serious side effects,
including muscle damage, cognitive
problems and peripheral neuropathy.
In a review published last year, the
American Journal of Cardiovascular
Drugs cited 900 studies showing the
dangerous side effects of statin drugs.
The study also provided strong
evidence that statins harm mitochondria,
which are energy producing cells.
Coenzyme Q10 is key to creating
energy in these cells and reducing free
radical spread. But statins lower the
levels of coenzyme Q10. This reduces
cell energy and boosts free radicals
that can damage mitochondrial DNA.
The review noted that the longer a
patient takes statin medication, the
more likely new adverse effects will
develop.4
Reducing Blood Pressure
Nearly 40% of hypertension sufferers
have low levels of coenzyme Q10.
Australian medical researchers
conducted a meta-analysis of the
coenzyme and its effect on hypertension.
The review looked at the overall
efficacy, therapeutic action and
side-effects of Coenzyme Q10.
The research group reported in their
analysis that the coenzyme may help to
effectively lower systolic and diastolic
blood pressure without major side
effects. And it can be used concurrently
with hypertension medications.5
In a University of Texas study of
hypertension and coenzyme Q10,
researchers discovered that “51%
of patients came completely off of
between one and three antihypertensive
drugs at an average of 4.4 months after
starting CoQ10.” They also noted the
study subjects suffered no side effects
or negative drug interactions.6
More Health Benefits
If you have chronic low energy,
coenzyme Q10 may help jump-start
your tired mind and body.
Other research indicates the coenzyme
can be effective at protecting and
repairing sun damaged skin, slowing
the aging process and treating diabetes.
Japanese researchers discovered it may
be useful to treat duodenal ulcers.
Coenzyme Q10 shows potential as an
effective non-pharmaceutical approach
to many health problems. And it seems
to have virtually no side effect.

References and Sources:
1. Coenzyme Q10 for Prevention
of Anthracycline-Induced
Cardiotoxicity – Integrative Cancer
Therapies, Vol. 4, No. 2, 110-130 (2005).
2. Partial and complete regression
of breast cancer in patients in
relation to dosage of coenzyme
Q10 – Biochem Biophys Res
Commun. 1994 Mar 0;199(3):1504-8
3. Effects of Coenzyme Q10 in Early
Parkinson Disease – Arch Neurol.
2002;59:1541-1550.
4. Statin Adverse Effects:
A Review of the Literature and
Evidence for a Mitochondrial
Mechanism – American Journal of
Cardiovascular Drugs – 1 November
2008 – Volume 8, Issue 6, – pp 373-418.
5. Coenzyme Q10 in the treatment
of hypertension: a meta – analysis
of the clinical trials. J Human
Hypertension 21: 297-306, 2007.
6. Treatment of essential hypertension
with Coenzyme Q10 – Molecular
Aspects of Medicine Volume 15,
Supplement 1, 1994, Pages s265-s272
Coenzyme Q10: All-Around Nutrient
for All-Around Health! Latest
Research As a Heart rengthener,
Energy Promoter, Aging Fighter and
Much More by Beth M. Ley-Jacobs.
PhD. (Author).

Summer brings the delights of
barbecues and picnics. And the season
delivers a bounty of tasty fruits and
vegetables… treats like potato salad,
fresh berry pies and corn on the cob.
But as we teach people in our wellness lectures,
lurking inside many foods are
dangerous substances: a class of
chemicals that imitate hormones. And a
surge of these hormone-like chemicals
is impacting our health and environment
in a profound way.
Hormones: A Balancing
Act
Hormones are important chemical
messengers that work in chorus to
regulate the activities of the body’s
cells and organs. Many hormones are
produced in the glands, such as the
thyroid and adrenal glands.
We’re most familiar with the sex
hormones estrogen and testosterone,
which influence the sexual characteristics
of males and females. Both sexes
have estrogen and testosterone in their
bodies, but women have more of the
former and men have more of the latter.
Throughout the life cycle, the amount
of hormones in men and women
fluctuate. Certain health conditions can
affect hormone production in the body.
The balance of hormones is an
important factor in human health. For
example, too much estrogen can cause
a deficiency in progesterone – an
important hormone that counteracts
some of the dangerous effects of
estrogen, such as contributing to the
growth of breast cancer cells.
The Great Estrogen
Flood
But a rising problem related to
hormones is happening in industrialized
countries: estrogen dominance. This
situation may be responsible for many
serious health issues. Estrogen dominance
is largely the result of xenoestrogens
- synthetic chemicals that mimic
the effects of natural estrogen. In the
last 75 years, there has been an explosion
of xenoestrogens as a result of
industrialization. Many plastics,
pesticides, fertilizers, cleaning products
and industrial solvents are heavily
laced with xenoestrogens. A 2008
report concluded there’s strong
evidence from lab research and epidemiological
studies to show that
estrogen-like chemicals can contribute
to breast cancer.1 Our bodies are
constantly exposed to these substances
through our food and environment.
Fruit and vegetables often contain
xenoestrogen pesticides. Even when
thoroughly washed, produce still may
contain particles from these chemicals.
To make them develop more quickly,
livestock often eat feed that contains
estrogenic substances.
Some scientists dispute that xenoestrogens
are dangerous to human
health. They claim our exposure to
them is too low to cause problems. But
research on animals shows disturbing
changes linked to xenoestrogens. In a
study conducted by the University of
Sheffield, researchers found defective
reproduction systems of male fish.
The study’s scientists commented “Our
findings raise major concerns about the
population-level impacts for wildlife of
long-term exposure to low concentrations
of estrogenic endocrine
disruptors.”2
Estrogen Dominance
and Your Health
Health problems associated with
estrogen dominance include…
Breast, uterine and prostate cancer
Fertility dysfunction
Lupus
Uterine fibroids
Mood swings
Accelerated aging
Asthma
Depression
Fatigue
Osteoporosis
Increased body fat
Ways to Protect You
and Your Family
In the industrialized world, it’s
unlikely that you can completely
escape from estrogenic chemicals. But
there are steps you can take to decrease
your exposure.
Consume organic dairy, meat and
produce. According to research by the
Environmental Working Group, here
are the top 10 fruits and vegetables
with the highest amounts of pesticides:
1 Peach (worst)
2 Apple
3 Sweet Bell Pepper
4 Celery
5 Nectarine
6 Strawberries
7 Cherries
8 Kale
9 Lettuce
10 Grapes (imported from
outside North America)
Produce with the lowest amounts of
pesticides include
asparagus, mango,
sweet corn (frozen), avocado and
onion.3 (You may want to view a
“Shopper’s Guide to Pesticides” at
www.foodnews.org).
Switch to organic cosmetics, soaps,
toothpaste and household cleaning
products. Limit your use of fabric
softeners and other goods that use petro
chemicals. And don’t microwave food
in plastic wrap or containers.
Regular exercise can help keep
hormones in balance.

References and Sources:
[1] Report – Breast cancer and
exposure to hormonally active
chemicals, a scientific appraisal
– A. Kortenkamp, Centre for
Toxicology, School of Pharmacy,
University of London, 2008
[2] Long-term exposure to
environmental concentrations of
the pharmaceutical ethynylestradiol
causes reproductive failure in
fish – Environ Health Perspect.
2004 Dec;112(17):A1010-1.
[3] Shopper’s Guide to Pesticides
– Environmental Working Group,
www.foodnews.org.

Pot belly. Spare tire. The middle age
spread. These are just a few of the
endearing names bestowed to the extra
layer of fat that accumulates around the
abdomen. But aside from the amusing
nicknames, this type of fat is a serious
danger. Unlike fat that appears on other
parts of your body, belly fat increases
your risk for cardiovascular disease,
diabetes, metabolic syndrome, sleep
apnea and some types of cancer.
Subcutaneous fat is the jiggly fat that
rests between your skin and abdominal
wall. Visceral fat is the next layer and
surrounds your internal organs. Visceral
fat is biologically active. It produces an
excess of hormones, which increase the
risk of insulin resistance – a key factor
in type 2 diabetes. This hormonal
imbalance puts women at higher risk of
breast cancer. And visceral fat boosts
inflammation throughout your body.
Cause and Effects
Why does belly fat affect so many
people? Genetics play a role, so you
may see the problem from one
generation of a family to the next.
Hormone fluctuations in the body can
increase fat. After menopause,
hormonal changes in women cause
fat to gather more in the belly than
hips or legs. As you age you lose
muscle mass and your metabolism
slows, which makes it easier to
acquire fat in the abdominal area.
Poor dietary habits and lack of
physical activity are also big
contributors to this problem. Our
increasingly sedentary ways have
unleashed an explosion of obesity
across North America and other
industrialized areas of the world. Our
love of unhealthy fatty foods and
refined carbohydrates has made it all
too easy to surge the waistline well
past the appropriate size.
How Much is Too Much?
Do you know if you have too much
belly fat? To determine your waist size,
take a tape measure and encircle it
around your bare abdomen, just above
your hip. (The tape measure should be
snug but not press into your skin.
Breathe normally; don’t cheat by
sucking in your stomach.) For men, a
waist size of 40 inches (102 cm) or
more indicates too much fat. For
women, it’s a waist size of 35 inches
(88 cm) or more.
Burning Belly Fat
It’s extremely important to exercise,
as it keeps your metabolism operating
at peak efficiency. Unfortunately, you
can’t control where your body drops
fat. But if you engage in regular
cardiovascular exercise, eventually
your “spare tire” will shrink. In fact,
many people on a consistent fitness
regime see a fat reduction in their belly
before anywhere else.
A study published in Brain,
Behavior and Immunity revealed that
even moderate exercise can help reduce
belly fat. In the 10 month study, a
group of sedentary older adults participated
in 45-minute to 60-minute
cardiovascular exercise sessions three
times a week. Another group of participants
did non-cardiovascular flexibility
sessions for 75 minutes twice a week.
At the end of the research, the exercise
group had overall better fitness levels
and less belly fat compared to the
flexibility group. The study authors
also noted that a reduction of visceral
fat was also partially responsible for
slashing inflammation in the exercise
particpants.1You should also incorporate resistance
training, such as weight lifting,
into your exercise program. By increasing
your muscle mass, you speed up
your metabolism. And muscles burn
calories 24/7!
The Whole Grains
Connection
When it comes to diet, incorporate
plenty of whole grains, fruits and
vegetables into your daily meals.
A study published in 2008 looked at
the effects of whole grains on cardiovascular
disease risk for people with
metabolic syndrome. Two groups were
created. One group consumed a diet of
whole grains, fruits and vegetables. The
other group consumed refined grains,
fruits and vegetables. The group eating
whole grains lost significantly more
belly fat compared to the group eating
refined grains. As well, the whole
grains group saw their c-reactive
protein levels – a marker for inflammation
- drop by 38%, independent of the
weight loss.2

References and Sources:
1. Reduction in trunk fat
predicts cardiovascular
exercise training-related
reductions in C-reactive protein
- Brain, Behavior and Immunity,
Volume 23, Issue 4, May 2009,
Pages 485-491.
2. The effects of a whole
grain-enriched hypocaloric diet
on cardiovascular disease risk
factors in men and women with
metabolic syndrome – American
Journal of Clinical
Nutrition, Vol. 87, No. 1, 79-90,
January 2008.

It’s a dangerous health condition that
affects a staggering 50 million people
in North America. If you’re diagnosed
with it, your chances of developing
coronary artery disease, stroke or
diabetes greatly increases. The health
community has been aware of the
condition for over 20 years. However,
there’s a good chance you’ve never
heard of it.
It has been called several names over
the years, but most experts now refer to
this health menace as metabolic
syndrome. It’s not a disease itself but a
group of health conditions that can
trigger disease. People with metabolic
syndrome often have excess abdominal
fat, high blood pressure, unhealthy
cholesterol and triglyceride levels, and
elevated blood sugar. If you have some
of these conditions, you may want to
discuss them with your chiropractor.
The Role of Your
Metabolism
To understand metabolic syndrome,
you need to understand metabolism.
Your body’s metabolism is responsible
for processing the nutrients you
consume. It breaks down the nutrients
into protein, carbohydrates and fats.
Your body then uses the digested
nutrients for normal body function,
repair and energy. Hormones and some
health conditions can affect metabolism
So how does metabolic syndrome tie
into your body’s metabolic function?
One of the most significant ties is the
hormone insulin. When you consume
carbohydrates containing sugar or
starch, your body breaks it down and
converts it to glucose. Insulin assists
your body in regulating the amount of
glucose in the blood.
But if you suffer from insulin resistance,
your body keeps pumping more
insulin to try and overcome the resistance.
As a result, you get too much
insulin and glucose. And this can cause
a host of health problems. Your blood
sugar spikes, boosting chances of
developing diabetes. Fats and triglycerides
in your blood get higher, which
exposes you to heart problems. Blood
pressure increases because your kidneys
don’t function correctly, leaving you
vulnerable to strokes.
Who’s Most at Risk for
Metabolic Syndrome?
Genetics, diet and lifestyle are key
players in this syndrome.
If you’re of African, Pacific Islands,
Hispanic, South Asian, or Aboriginal
descent, you are at a greater risk of
developing metabolic syndrome.
Scientists suspect these ethnic groups
develop insulin resistance more easily
than others. However, genetics seem to
play a smaller role in the rapid growth
of metabolic syndrome than other
factors.
Our North American lifestyle seems
to be the driving the escalation of the
syndrome. We don’t exercise enough.
We eat large food portions. And we
don’t consume sufficient amounts of
healthy food.
All these bad choices have led to our
waistlines expanding significantly. Too
much abdominal fat can be an indicator
of metabolic syndrome. For men, this
means a waist that is equal to or greater
than 40 inches (102cm). For women,
it’s equal to or greater than 35 inches
(88cm). (These measurements may
vary for some ethnic groups.)
As well as poor diet and lack of
exercise, another important issue in this
syndrome may be long term stress. UK
researchers studied a large group of men
and women, aged 35 to 55, over a 14
year period. The research revealed that
those people exposed to chronic stress
were twice as likely to develop metabolic
syndrome compared to those who
endured lower exposure to stress.¹
Treatment & Prevention:
Often One & the Same
While you may not be able to control
your genetics, you can take other steps
to lessen your risk of metabolic
syndrome. A significant part in treating
and preventing it is to make changes to
your lifestyle.
In a study published in the Annals of
Internal Medicine, researchers examined
3,200 people with the pre-diabetic
condition glucose intolerance. The
group was divided into two. One group
made no lifestyle changes. While the
second group exercised 2.5 hours a
week and consumed a low calorie, low
fat diet. At the end of the three-year
study, the group that changed their
lifestyle with diet and exercise were
41% less likely to develop metabolic
syndrome than the group that made no
changes.²
So you can see that adjusting your
lifestyle can make a huge difference.
Eat a diet with lots of fruits, vegetables
and whole grains. Consume foods rich
in magnesium, which can lower the risk
of metabolic disorder.³ Good sources of
magnesium are halibut, almonds and
spinach. Get adequate exercise. Even a
daily 30 minute walk can bring you a
bounty of health benefits!

References and Sources:
[1] Chronic stress at work and the
metabolic syndrome: prospective
study. BMJ 2006;332:521-525
[2] The Effect of Metformin and
Intensive Lifestyle Intervention on the
Metabolic Syndrome: The Diabetes
Prevention Program Randomized Trial,
Annals of Internal Medicine 2005,
Vol 142, Issue 8, pp. 611-619
[3] Magnesium Intake and Incidence of
Metabolic Syndrome Among Young
Adults
Circulation. 2006;113:1675-1682
WebMD
MayoClinic.com
Healthcastle.com

Vitamin D plays a vital role in producing
healthy bones. Science has known
for decades that a deficiency in this
vitamin is linked with rickets, a disease
that causes poor bone formation.

For centuries we primarily obtained
vitamin D from exposure to the sun’s
ultraviolet light. We easily achieved
this for thousands of years as humans
predominantly worked outside. But
now, especially in industrialized
countries, we spend most of our
working days indoors.

Health researchers are surprised
at just how widespread low vitamin D
levels are throughout our society.
Studies have shown that vitamin D
deficiency in some North American
social groups is as high as 80%. It
seems to be a bigger problem for
people with dark skin, which is not as
efficient in producing vitamin D from
sun exposure.

Where you live also impacts your
vitamin D levels. Here in Chicago
you’re more likely to be deficient as the
longer, darker winters in this area
restrict sunlight hours. Another factor
that makes getting
sufficient amounts of this vitamin
complicated is it’s difficult to obtain
through our diet. Natural sources of
vitamin D are few, largely found in a
handful of fish species and fortified
milk products.
Surprising Research
In the last five years there has been
a steady stream of news on vitamin D
and its wide-ranging effects on
preventing diseases and improving
chronic health problems.

According to a review of vitamin D
research published in the Archives of
Internal Medicine, test subjects who
consumed vitamin D supplements had
an overall lower risk of death from
any cause!1 The amounts of vitamin
D in the reviewed studies ranged
from 300 IU (international units) to
2,000 IU daily with the average
intake equaling 528 IU.

Other research has produced
compelling evidence of vitamin D’s
impact on cancer.

University of California researchers
discovered that consuming 1,000 IU
of vitamin D daily slashes the risk of
colon, breast and ovarian cancer up
to 50%.2
In a study that appeared in the Journal
of the National Cancer Institute,
research revealed men taking 1,500 IU
of vitamin D every day had a 17%
reduction in all cancer occurrences.
And it also showed an amazing 45%
reduction in deaths caused by digestive
cancers.3

There’s also good news for women.
The American Journal of Clinical
Nutrition published a report that found
post-menopausal women who obtained
1,100 IU of vitamin D daily saw a
dramatic reduction in all types of
cancers.4
Other investigations show vitamin
D’s positive impact on rheumatoid
arthritis, multiple sclerosis and type 1
diabetes.
More research needs to be done to
determine how vitamin D provides
such comprehensive improvement in so
many areas of health. Some scientists
speculate the vitamin can prevent
cancer cells from multiplying, boost the
immune system and expand blood vessels.

Improved Weight Loss?
This versatile vitamin may also
provide additional support for weight
loss. In a study funded by the National
Institutes of Health and the University
of Minnesota, participants involved in a
calorie-restricting diet plan saw a
greater reduction in abdominal fat as
well as losing more weight in general
when they increased their levels of
vitamin D.
Muscle Pain and Vitamin D
A deficiency in vitamin D may also
play a role in muscle pain. Patients who
were suffering non-specific muscular
pain were also found to have unusually
low levels of vitamin D, according to a
study published in the journal Mayo
Clinic Proceedings. Other research
exposed how common the deficiency is
in children – an age group that had
previously been considered at low risk
for this problem.5
And a study published in the journal
Spine showed that 83% percent of low
back pain sufferers also had insufficient
levels of vitamin D. When their vitamin
D intake was boosted, nearly all of the
patients showed improvement in pain
symptoms.6

With all this impressive evidence,
you should ensure you’re getting
enough of this important vitamin. The
quantity of vitamin D you need
depends on various factors, such as
your race, age and geographic location.
Give us a call or put your contact information
down below in the comment section
and we can direct you on where
to go to get the best recommendations
for your particular situation.

References and Sources:
1. Vitamin D Supplementation
and Total Mortality: A Metaanalysis
of Randomized
Controlled Trials- Brain,
-Archives of Internal Medicine,
Vol. 167 No. 16, 2007.
2. The Role of Vitamin D in
Cancer Prevention – American
Journal of Public Health 252-261,
February 2006, Vol 96, No. 2.
3. Low Vitamin D Levels
Associated with Increased Total
Cancer Incidence – - American
Journal of Clinical Nutrition,
Vol. 85, No. 6, 1586-1591, 2007.
4. Vitamin D and calcium
supplementation reduces
cancer risk: results of a
randomized trial – American
Journal of Clinical Nutrition,
Vol. 85, No. 6, 1586-1591, 2007.
5. Vitamin D Deficiency: What a
Pain It Is – Mayo Clin Proc.
2003;78:1457-1459.
6. Vitamin D Deficiency and
Chronic Low Back Pain in
Saudi Arabia – Spine, 15
January 2003 – Volume 28 -
Issue 2 – pp 177-179.

If you’ve added “eating better” to
your list of New Year’s resolutions,
then you’ll definitely want to review
this. We’ll reveal
tips and strategies to help you choose
healthy options and keep off the pounds
when you’re dining out.
In our rapid-paced world, a trip to our
favorite restaurant or fast food drive
thru is a weekly occurrence for a lot of
us. It can certainly be a time saver, but
the impact of large restaurant meals and
fast food is taking its toll.
In a three-year study that looked at
fast food eating among women,
researchers commented, “Over 3 years,
increases in frequency of fast food
restaurant use were associated with
increases in body weight, total energy
intake, percentage fat intake, intake of
hamburgers, French fries and soft
drinks, and with decreases in physical
activity, dietary restraint and low-fat
eating behaviors.” 1
While scores of eating establishments
are switching to healthier menu
choices, the portion size of one
restaurant meal can be as much as five
regular meal servings. Endless refills
of soft drinks are standard at a lot of
restaurants, and this can swell your
calorie intake.
Fast foods are frequently high in fat
and low in nutrients. Many restaurants
are eliminating or reducing trans fats in
their foods. This is certainly a positive
trend. But foods high in saturated fats
continue to be a main staple on menus.
The food is also often high in sodium,
which is a risk factor for hypertension.
Smart Dining Options
Even before you go to a restaurant,
there are a couple of actions you should
take:
1. See if the restaurant’s menu is
online. Knowing what is available
ahead of time let’s you plan a healthy
meal in advance without pressure.
2. Eat a wholesome snack so you
don’t arrive with an empty stomach at
the restaurant.
Here are some other tips …
Back away from the buffet. Avoid
buffet restaurants. The amount of food
you eat is important too. A buffet
practically begs you to visit it more
than once, and this can be too big a
temptation to resist. Even sticking to
the salad section of a buffet can be
deceiving as the various dressings can
be high in calories and fat.
Bank your calories. Instead of eating
three full meals daily, eat a couple of
lighter meals and use your restaurant
selection as your main meal of the day.
Ask your server if the restaurant has a
nutrition sheet on its menu items.2
Get it on the side. When you order
salad with dressing, ask for the dressing
to be put on the side. This way you
control the amount used and can nix
some extra calories.
Look for these labels. Be aware of
meals containing foods that are fried,
battered or breaded. These food choices
are generally high in fat and calories.
Chicken undressed. When it comes
to poultry dishes, choose skinless
choices.Watch the sauce. If you order soup
or pasta with sauce, avoid cream-based
ingredients as these can pack a wallop
of extra calories and saturated fat.2
Drink water. Consuming water helps
give your stomach a full feeling
without adding calories. If you really
don’t like water plain, add a slice of
lime or lemon to it.
Dine in. Take out. You don’t have to
eat everything on your plate in one
sitting. Take half of your restaurant
meal home with you.
Food is for sharing. Another option
is to share your entrée and dessert with
a friend or family member.2
Coffee counts. If you like to fancy up
your coffee drink with lots of whip
cream, sugar or syrup, prepare to pay a
high caloric price. Choose sugar free
sweetening options or switch occasionally
to clear tea.
Take it slow. Chew your food
thoroughly and delight in each bite. By
slowing down your eating, you give
your body more time to alert you when
it’s full.
Focus on your food. Avoid eating
while watching TV or engaging in
other activities as this makes you less
aware of how much food you’re
actually eating.
References and Sources:
1. Fast food restaurant use
among women in the Pound of
Prevention study: dietary,
behavioral and demographic
correlates – Int-J-Obes-Relat-
Metab-Disord. 2000 Oct; 24(10):
1353-9
2. National Restaurant
Association
Effects of Fast – Food
Consumption on Energy Intake
and Diet Quality Among
Children in a National Household
Survey – PEDIATRICS Vol.
113 No. 1 January 2004, pp.
112-118.

Scientists around the world are discovering how
much stomach and digestive health
impact your total well being. In our lunch and
learn wellness lectures here in the Chicago
area, we touch on the importance
of having good digestive health. After all,
if your body can’t properly digest and
absorb nutrients from food, your whole
body is starved of the things it needs
for growth, energy and repair.
How do you know if your digestion
system isn’t functioning optimally? You
usually experience bloating, stomach
pain and indigestion. Many minor
ailments can cause stomach upset.
However, serious disease may also be
responsible. If you suffer from digestion
problems frequently, check with a qualified health
specialist, like your Chicago area chiropractor.
Lifestyle, Diet and
Digestion
What can you do to ensure your
digestion system is running smoothly?
Review your diet and lifestyle to make
sure they harmonize with maintaining
digestive health. How easily do you handle stress?
Too much stress increases acidity in
the stomach, which can lead to nausea
and pain. Are you taking medications?
Some drugs irritate the stomach.
Check with your pharmacist to
see if these side effects can be minimized.
You should always practice stress
management. Keep your weight
under control. Exercise regularly.
And limit your alcohol consumption.
A Little Extra Help for
Digestive Health
To keep your digestion system in
good shape, incorporate foods into
your diet that are rich in synbiotics,
which are classified into two categories:
prebiotics and probiotics.
Prebiotics are non-digestible
substances that boost the growth of
healthy bacteria in your stomach,
which aid digestion. Foods high in
prebiotics are onions, leeks, bananas,
asparagus, wheat and oat. About 5 to
8 grams daily of these foods is the
optimal amount required for a therapeutic
effect. Probiotics are the flip side of the
digestive coin. They consist of live
bacteria that benefit your digestion
system. These types of bacteria are
found in your intestines and include
acidophilus, bifidobacterium bifidum
and lactobacillus casei. Probiotics
destroy harmful bacteria and protect the
body by acting as natural antibiotics.
Where can you find probiotics in
food? Yogurt is a good
choice. The yogurt needs to have
live-culture for probiotics to exist. The
good news is most yogurt products are
of the live-culture variety. However,
each type of probiotic bacteria provides
a different health benefit, so the
specific types included may vary from
one yogurt product to the next. Still,
getting sufficient amounts of probiotics
can provide numerous benefits for
healthy digestion. When purchasing
yogurt, check the label – opt for a
product low in saturated fat and trans
fat free.
As it’s a relatively new field of study,
there’s a lot about probiotics that
science doesn’t understand. But
preliminary research indicates probiotics
may also play a role in fortifying
your immune system and fighting
infections. As well, they help your body
absorb nutrients – like vitamins and
minerals – more efficiently. This may
represent the top probiotic benefit for
the elderly, as their digestion systems
have more trouble extracting nutrients
from food. Evidence shows probiotics can help
those suffering from lactose
intolerance. Yogurt with live culture
bacteria changes the lactose to lactic
acid, which is easier for the body to
tolerate.1
Other Natural Solutions
for Digestive Health
Besides synbiotics, a number of other
natural ingredients are used to treat
stomach and digestion problems.
The most well known is ginger,
which has been used in herbal medicine
for centuries. It’s often prescribed for
nausea and diarrhea. A study published
in the Journal of Agricultural and Food
Chemistry revealed ginger was effective
in reducing a specific form of
diarrhea that is the leading cause of
infant death in the developing world.2
Long popular as a relaxation inducing
tea, chamomile may also
soothe nausea and upset stomach. In
Germany, the regulatory commission
responsible for natural products
officially endorses chamomile for
treating gastrointestinal spasms.
The bitter African herb devil’s claw is
prescribed by herbal medicine practitioners
to spur appetite. It’s believed to
increase stomach acid and help digestion.
However, it may aggravate some
other digestion conditions. Also, devil’s
claw should not be used if you have
gallstones or a heart condition. Consult
your Chicago area chiropractor or other qualified
health professional before using herbs.
References and Sources:
1. Lactose Intolerance -
National Digestive Diseases
Information Clearinghouse, US
Department of Health and
Human Services, online,
June 200.
2. Ginger and Its Bioactive
Component Inhibit Enterotoxigenic
Escherichia coli Heat-
Labile Enterotoxin-Induced
Diarrhea in Mice – - J. Agric.
Food Chem., 2007, 55 (21), pp
8390–8397.

“You can’t get too much winter in the
winter,” said Robert Frost. But some
would disagree with the famed poet. At
least half a million North Americans
suffer from seasonal affective disorder
(SAD). The onset of this disorder is
usually autumn and winter, and the
worst months for sufferers appear to be
January and February. For SAD patients,
even a short Chicago winter season can seem
like an eternity.
SAD most often occurs in northern
countries, where winters are usually
harsher than those south of the equator.
It tends to first occur in young
adulthood and affects younger women
more than any other group – the reasons
remain unclear. SAD is extremely rare
in children and teens.
The disorder can be difficult to
diagnose as symptoms are similar to
hypothyroidism, hypoglycemia and
mononucleosis.1 SAD is not officially
recognized as a distinct disorder. It’s
often categorized as a subset of depression.
But ask anyone who suffers from
it, and he’ll tell you the symptoms are
all too real – depression, lack of energy,
fatigue, weight gain and high carbohydrate
food cravings. Not everybody
suffers the same symptoms, and the
severity of symptoms can differ dramatically
from one person to the next.
Science is perplexed as to what
causes SAD and why it affects only
some people.
The widely held theory is that the
disorder is tied to a disruption in our
body’s circadian rhythms – our biological
clock that tells us when to wake and
when to sleep. During winters here in
Chicago, the late dawn and early sunsets can throw our
circadian rhythms out of sync. Longer
periods of darkness cause the body to
produce the sleep hormone melatonin
earlier in the day and at increased
levels. Melatonin is a factor in other
depressive syndromes, so it’s not
surprising it’s linked with SAD.
Another natural substance that may
play a role is serotonin, a neurotransmitter,
which impacts mood. Insufficient
sunlight can cause serotonin
levels to dip.
A lack of vitamin D in your body may
also spur SAD. Ultraviolent light from
the sun sparks production of this
vitamin. But reduced sunlight during
winter may leave you at risk for months
of vitamin D deficiency. A new theory about SAD was
unveiled in 2008. Research at the
University of Virginia uncovered a
genetic mutation in the eye that may
be a key culprit in seasonal affective
disorder. The mutation seems to cause
the eyes of a SAD patient to be less
sensitive to light, and we know light
impacts brain chemistry. While not
everyone who’s diagnosed with SAD
has this mutation, the people with this
genetic anomaly are five times more
likely to develop the disorder. And
nearly 30% of SAD patients come
from families with a history of the
disorder, suggesting a strong link to
genetics.2
Treatment Can be Hit
and Miss
The treatments for SAD are varied, as
not everyone responds the same way.
Traditional medicine often recommends
anti-depressant medications. But these
drugs can take weeks to work and are
often accompanied by irritating side
effects.
Another option we teach in our lunch and
learn wellness talks here in Chicago, is to supplement with
melatonin, which is available in most
health food stores. However, taking
melatonin in the wrong amount and/or
at the wrong time of day may not be
effective. One great way to get melatonine
naturally is with cherry concentrate.
Talk to your local chiropractor
before trying supplementation. Getting
sufficient vitamin D may also help
alleviate the effects of SAD.
A drug free option that works for
many sufferers is a light box. Since we
know that light influences the brain, the
use of this tool makes sense. The patient
sits near the light box for a short period
of time – usually in the morning – to
help elevate mood and synchronize her
circadian rhythms. If you decide to try light therapy, you
should only buy a light box specifically
designed for seasonal affective disorder.
It should keep ultraviolet light to a
minimum as it can damage your eyes
and skin. Visit manufacturers’ websites
and review the specifications of the unit
to ensure you’re getting a safe product.
You should be aware government
health regulators have not endorsed this
type of therapy for SAD.
Simple Alternatives to
Deal with SAD
Here are some other easy steps that
can help you deal with seasonal affective
disorder:
-Take a stroll outside during your
lunch break to soak up sunlight.
-Keep blinds and curtains open.
-Arrange your office so you’re
close to a window.
-Practice good stress management
techniques, such as meditation
and regular exercise.
-Take a winter vacation to a sunny
location.
-Get regular chiropractic adjustments
shown to help relieve depression.
-And be sure to spend ample time with
friends and family. A supportive social
network is key to lifting your spirits.
As author Victor Hugo said, “Laughter is
the sun that drives winter from the
human face.
”References and Sources:
1. Seasonal Affective Disorder
- American Psychiatric Association.
2. A missense variant (P10L) of the
melanopsin (OPN4) gene in
seasonal affective disorder
- Journal of Affective Disorders,
Volume 114, Issue 1, Pages
279-285

Did you make a New Year’s resolution
for 2011? A good portion of us
make resolutions at the start of every
year. But what’s the best way to make
your goals achievable? Especially the ones regarding
health and wellness. In our lunch and learn health talks, we
share some interesting statistics about
New Year’s resolutions, reveal some
strategies to ensure their success, and
give tips for increasing your overall
wellness here in Chicago (which should always be one
of your top resolutions).
Research on New Year’s resolutions
reveals…
• 40% to 45% of North American
adults make one or more resolutions
each year.
• The most popular New Year’s
resolutions involve weight loss,
exercise and quitting smoking. Also
popular goals are better money
management and debt reduction.1

Here’s how many people keep their
resolutions after specific periods of
time…
• Past the first week: 75%
• Past two weeks: 71%
• After one month: 64%
• After six months: 46%
The same research shows people who
make resolutions are 10 times more
likely to attain their goals than people
who don’t make resolutions.1
So, set your sights on making one this year.
No matter what you choose for a
resolution, use the S.M.A.R.T. system
to improve your odds for success.
S = SPECIFIC
It’s difficult to hit a target if you
haven’t defined it. Being specific
allows you to sharpen your focus. And
with more focus, your chances for
success increase. Example: I will see
my chiropractor every month to help
me achieve optimum health.
M = MEASURABLE
You need to quantify what you would
like to achieve. Saying that you want to
lose weight in 2011 is not the same as
saying you want to lose 15 pounds and
3 inches off your waistline during the
same period. How will you know
you’ve achieved your goal if you
cannot measure it? Being able to
measure your achievements also allows
you to create smaller milestones on
your way to ultimate success. Experiencing
smaller accomplishments
delivers positive reinforcement,
sometimes providing the necessary
boost you need in more difficult times.
A = ACHIEVABLE
With goal setting, the ultimate
purpose is to experience the feelings
associated with achieving success. If
your sights are set too high, it’s
unlikely you’ll ever realize these
feelings. Furthermore, if goals are set
with unachievable expectations, your
feelings are more likely to be associated
with failure instead of success. See
setbacks as opportunities to practice
your will power and resolve, and not as
examples of inabilities.
R = RELEVANT
What makes your resolution meaningful?
Your goals are more likely to
be completed if they are significant to
you. What impact will it have on your
life in the days, weeks, months or years
ahead? When you connect with its
value, you’re more likely to invest the
time and energy to make the goal
happen. Example: Having regular
chiropractic adjustments not only feels
good, but they improve the quality of
my life and overall health and wellness!
T = TIME SENSITIVE
Having a specific time frame to
accomplish something lends a sense of
urgency to the task. And it slashes
procrastination.
This year, make one of your resolutions
to take good care of your mind
and body. Every other intention you
set for 2011 will work better when you
enjoy good health and wellness. So remember to…
1. Get regular chiropractic
adjustments – your chiropractor
will help you determine the appropriate frequency for you.
2. Exercise regularly – movement
prolongs the life of all bodily
systems.
3. Eat a healthy diet – to maintain
good health and prevent disease.
4. Drink half your body weight in
ounces of water
daily. The body consists of 75%
water.
5. Think positively – good thoughts
lead to good feelings, and good
feelings contribute to good health.
6. Sleep at least 7-9 hours per night
- sleep is restorative for all
systems of the body
Most importantly, focus on being
happy. Start by enjoying the freeze frame moments
of life and appreciating what you
have now. Then, look forward to your
New Year’s resolution as a means to
enhance your wellness in life!
References and Sources:
1. Norcross JC, Mrykalo MS,
Blagys MD. Auld Lang Syne:
Success predictors, change
processes, and self-reported
outcomes of New Year’s resolvers
and nonresolvers. Journal of
Clinical Psychology 2002; 58(4):
397-405.

As autumn winds its way to the
official start of winter, many of us are
looking for ways to pump up our
immune system for what’s expected to
be a long and severe flu season.
Last month in Topic of the Week, we
revealed the importance of vitamin D in
battling influenza. And you’re probably
familiar with common cold fighters like
vitamin C, echinacea and ginseng.
When it comes to clobbering these
viruses, you want to get sufficient
amounts of zinc. It’s a vital mineral
known to bolster your immune system
and help relieve cold and flu symptoms.
Last year, researchers at the University
of Florida discovered that zinc
boosts the action of your body’s T cells
- which help wipe out viruses and
bacteria.1
Other research shows zinc is useful in
relieving cold and flu symptoms such
as cough, sore throat, mucus discharge
and body aches.
The Journal of the American
Pharmacists Association published an
overview of zinc studies. It showed the
mineral reduced the severity of a cold
when it was administered within 24
hours of the first symptoms appearing.2
Another study revealed participants
who took zinc lozenges had “a shorter
mean overall duration of cold (4.0 vs.
7.1 days).” The study authors remarked
the improvement in cold symptoms was
likely related to the antioxidant and
anti-inflammatory properties of zinc.3
Zinc Helps in Different
Ways
As well as boosting your immune
system, zinc also…
Heals wounds
Lifts enzyme activity
Supports thyroid function
Assists in insulin production
and storage
For women, zinc is necessary during
pregnancy as it’s important for the
growth and development of a baby.
Pregnant women need to increase their
zinc intake by at least 3 mg daily.
For men, zinc holds promise in
fighting prostate cancer – the second
leading cause of cancer death in adult
males.4 Zinc may play a significant role
against cadmium, a chemical that is a
risk factor for prostate cancer. Scientists
believe zinc produces higher levels
of a protein that attaches itself to cadmium
and thereby blocking the chemical from
causing damage in the body.5
Getting the Right
Amount
Zinc is not stored in your system for
very long, so you need to get sufficient
amounts from your diet.
Good sources of zinc include oyster,
meat, crab and lobster. You can also
find it in whole grain bread, legumes
and cereals. However, plant-based
sources contain phytates (phytic acid),
which bind to zinc. This process can
interfere with your body’s ability to
fully absorb the mineral.
Your required daily amount of zinc
varies according to your age, diet, sex
and state of health.
* Adequate Intake(AI). Source: Institute of
Medicine, Food and Nutrition Board.
Research reveals 25% of adults over
60 years are deficient in zinc. This is
usually because their aging digestive
systems are not as efficient at absorbing
nutrients. If you fall into the 60 + age
category, you may need to supplement
with this mineral.
Another group at risk for deficiency
is vegetarians. They may require 50%
more zinc than non-vegetarians.
To get as much zinc as possible from
plant sources, the American Dietic
Association suggests you soak beans,
grains, and seeds in water for several
hours before cooking. After soaking,
let the contents sit until sprouts form.
As well as vegetarians, anyone with
colitis, Crohn’s disease, diabetes and
liver problems may need additional
zinc.
Never try “do-it-yourself” dosing
with zinc supplements. Excessive zinc
can actually depress your immune
system and decrease levels of HDL
(good) cholesterol.
Your Chicago land chiropractor
will be happy to advise you on the right
amount.
Along with regular chiropractic care,
zinc is one of the best ways to fortify
your body from colds and flu. The
results could be a sniffle-free winter!
References and Sources:
1. Zinc transporter ZIP8 (SLC39A8) and
zinc influence IFN – expression in
activated human T cells – Journal of
Leukocyte Biology, 2009; 86 (2): 337
DOI: 10.1189/jlb.1208759
2. Efficacy of zinc against common
cold viruses: an overview – J Am
Pharm Assoc (2003). 2004 Sep-Oct;
44(5):594-603
3. Duration and severity of symptoms
and levels of plasma interleukin-1
receptor antagonist, soluble tumor
necrosis factor receptor, and adhesion
molecules in patients with common
cold treated with zinc acetate – J Infect
Dis. 2008 Mar 15;197(6):795-802
4. Overview: Prostate Cancer – How
Many Men Get Prostate Cancer?
- American Cancer Society
www.cancer.org.
5. Prostate-specific antigen levels in
relation to cadmium exposure and zinc
intake: results from the 2001-2002
national health and nutrition
examination survey – The Prostate,
2008; Volume 68 Issue 2, Pages 122 – 128
6. American Dietetic Association,
Dietitians of Canada. Position of the
American Dietetic Association and
Dietitians of Canada: vegetarian diets.
J Am Diet Assoc 2003;103:748-65