The Grove Center Blog

Don't Let Allergies Get You Down

noreply@blogger.com (The Grove Center for Chiropractic & Wellness) — Fri, 20 Apr 2012 16:44:00 +0000

We know it's coming but that doesn't make it any more welcome, and this year the mild winter seems to have brought it sooner this year – allergy season. If anything can take the fun out of the warmer weather that has come early, it is the high pollen counts and other seasonal allergies. Over-the-counter allergy medicines can provide some relief, but the cost can add up. Instead, here are some alternative, natural remedies suggested by abc that may be just as effective.

1 – Quercetin

This is an herbal supplement that when taken with vitamin C has been effective in reducing inflammation, sinus pain, and congestion.

2 – Saline/Salt Water

Flushing out the sinuses with warm salt water helps wash out any lingering pollen and other allergens that can continue causing allergy symptoms.

3 – Antioxidants in Food

Grape seed extract has been effective in reducing allergy symptoms. In addition, bananas and onions can have an anti-inflammatory response that helps to boost the immune system.

4 – Omega-3 Fatty Acids

Studies have shown fewer allergy symptoms in people who ate foods or took supplements containing these fatty acids.

So this year instead of suffering through horrible allergies all season long. Try some of these natural remedies before rushing to the store and stocking up on medicine. Then enjoy the gorgeous weather!

References:

http://abcnews.go.com/GMA/AllergyAndAsthmaResourceCenter/story?id=675663&page=1#.T5GMlsyzRCg

Don't Let the Cold Stop You From Training

noreply@blogger.com (The Grove Center for Chiropractic & Wellness) — Mon, 13 Feb 2012 16:48:00 +0000

While this winter has not been as frigid in years past, it can still be challenging to get out for your run in the morning when your bed is so warm and it's cold and dark outside. And when it's dark by the time you get home after work, the last thing you want to do is lace up your shoes for that training run you skipped in the morning.

The short days and cold weather often derail us from our good intentions to train through the winter. However, sometimes all that is needed is a little motivation to get us out the door for that run or bike ride. Signing up for a spring race can often provide that bit of encouragement that keeps us going during the winter. Here are a few racing opportunities in the DC area that can be that motivation for you!

March 17 – Rock N' Rock Marathon/Half Marathon

This race is sold out for 2012, but they are still looking for volunteers! Getting out to support fellow runners can also be a great source of motivation for your next race!

April 22 – GW Parkway Classic

10 mile – starts at Mt. Vernon and finishes in Old Town Alexandria

5K – begins at the Belle Haven Marina and finishes in Old Town Alexandria

Net downhill course is a fun, scenic route that is well organized and very fun!

April 28 – Paul's Ride for Life

Ride along the W&OD trail starting in Reston, VA. Distance options include 10, 20, and ½ Century rides. The proceeds for the race benefit the Washington Regional Transplant Community in memory of Paul Rossmeissl.

May 19-20 – Warrior Dash

Located in Mechanicsville, MD, this adventure obstacle race covers 3.02 miles of mud, water, and other challenges for you and your friends!

June 17 – DC Triathlon (Olympic/sprint)

Swim in the Potomac River, bike through the parks of DC, and run by the monuments in one of DC's most popular races!

In addition to these bigger races, there are many 5k and 10k races taking place almost every weekend in this area. Check out your local running store or visit www.runwashington.com to find the perfect race to motivate you to keep training!

Treating Neck Pain

noreply@blogger.com (The Grove Center for Chiropractic & Wellness) — Thu, 09 Feb 2012 16:49:00 +0000

Neck pain can appear in many forms, and is unfortunately very prevalent among those who spend the day sitting at a computer or commuting. In addition, injury to the neck can also result in pain that sends you look for some form of relief. Common treatments have included medication and rest, but researchers have found other sources of relieving neck pain that may be more successful.

A recent study performed by the National Center for Complementary and Alternative Medicine at the National Institutes of Health (NIH) suggested that conservative care, such as spinal manipulation, for neck pain provided more relief than exercises alone or medication. Over 250 adults experiencing neck pain were divided into 3 groups for the 12 week study. Each group received a different treatment option: spinal manipulation, an exercise program, or medication.

Participants were evaluated every 2 weeks, 6 months and 1 year after the completion of the study. At the end of the 12 week study, 82% of those receiving spinal manipulation therapy reported a decrease in pain by at least 50%. In comparison, 77% of the exercise group and 69% of the medication group reported the same decrease in pain. For long term results, those in the spinal manipulation group again had a larger decrease in pain. At 6 months, 75% reported a 50% decrease in pain and after a year, 81% of those receiving spinal manipulation were maintaining the decreased pain levels. Those in the exercise group experiencing a 50% decrease in pain was 71% at 6 months and 69% after 1 year. The medication group was 59% and 69%, respectively.

The conclusion of the study revealed that in the case of neck pain, patients showed the most improvement with conservative care through spinal manipulation for both short-term and long-term pain relief. So the next time neck pain appears, instead of reaching into the medicine cabinet, try an alternative form of treatment and give your chiropractor a call!

References:

Bronfort, Gert, Roni Evans, Alfred Anderson, Kenneth Svendsen, Yiscah Bracha, and Richard Grimm. "Spinal Manipulation, Medication, or Home Exercise with Advice for Acute and Subacute Neck Pain: A Randomized Trial." Ann Intern Med 156 (2012): 1-10. Annals of Interal Medicine. American College of Physicians, 3 Jan. 2012. 6 Feb. 2012.
Crownfield, Peter W. "Conservative Care Beats Medication for Neck Pain." Dynamic Chiropractic 12 Feb. 2012: 1, 8, 14.

Want Top Quality Care?

noreply@blogger.com (The Grove Center for Chiropractic & Wellness) — Fri, 27 Jan 2012 17:40:00 +0000

Growing up, many kids who play sports dream of being a professional athlete or competing in the Olympics. As adults, those who have continued to be active and participate in sports feel the twinges and injuries that are associated with their sport. The desire for fame and glory that comes with being a professional athlete has faded and been replaced with the dream of having access to the highest level of sports medicine care to keep their bodies competition ready and functioning at their peak. While the dream of becoming a pro may not become reality, being treated with the same medical care can!

The International Federation of Sports Chiropractic (FICS) was founded in 1987. This is the international connection between chiropractors and sports. In the United States, the American Chiropractic Association (ACA) Council on Sports Injuries and Physical Education is the national level connection. These organizations have played a major role in including chiropractic care at major international sporting events.

Prior to 2002, chiropractic care was mostly confined to the United States and was not recognized throughout the world. However, since 2002, chiropractic care has been one of the fastest growing medical fields internationally with more schools now located abroad than within the US. As a result, many Olympic Committees have identified chiropractors as key members of the health care teams for their athletes. In addition, the recognition of chiropractic care worldwide has lead to the inclusion of chiropractors on the medical teams for international events. The first event to utilize chiropractors at an international level was at the Olympic polyclinic at the 2010 Winter Olympics in Vancouver, Canada. In 2011 chiropractors were included on the treatment teams for the XVI Pan American Games held in Guadalajara, Mexico. Coming this summer, chiropractors will be among many medical professionals providing health care in the polyclinic at the 2012 Summer Olympics in London, England.

So how have chiropractors made the jump from virtually nameless in other parts of the world to being recognized as providing essential medical care at the highest level of international sports? It comes from the success they achieve by working one-on-one with their patients on a daily basis. Athletes of all levels continue returning to chiropractors because they get results. Amateurs or professionals, chiropractors provide high quality and functional medical treatment that keeps the athletes performing at their potential. Without patient success, there would not be the widespread utilization of chiropractic care at the highest levels of international competition. Chiropractors now hold key positions on Olympic medical committees because they have proven success with all levels of athletes.

So the next time your kid is dreaming of becoming the next Olympic champion, you can be supportive by providing chiropractic care that helps all athletes perform at their best!

Reference:

“The XVI Pan American Games.” ACAnews. American Chiropractic Association. January 2012. <http://www.acatoday.org/content_css.cfm?CID=4710> 27 January 2012.

Chiropractic care for FUNCTION

noreply@blogger.com (The Grove Center for Chiropractic & Wellness) — Thu, 26 Jan 2012 16:14:00 +0000

It's a vicious cycle – you are training for a big competition or are just trying to stay in shape and during an early morning run, you feel the pull in the hamstring. You stop briefly but decide to train through the pain because “no pain, no gain,” right? WRONG. While it might boost your ego to be able to push through the pain to keep going, there are many changes that the body will make to accommodate the injured body part that may, in turn, result in further injury and more pain.

Chiropractors are often seen as the “quick fix” doctors. You're in pain, you go for treatment, and after so many visits, the pain is gone and you're back to training. But what if that was how we treated everything? You drive you car until it is completely out of oil, take it in for an oil change, and then go back to driving. It works, but the car will break down much faster than if it was in regularly for oil changes. In the same way, those quick fixes with the chiropractor may keep you in training and able to compete, but the lack of routine maintenance will limit how far you can go with your sport and result in a shorter athletic career.

Athletes of all levels want to be able to perform well and function at the highest level possible. So why is it that we wait until there is pain before we address the issue? Pain is not the problem, it is only the symptom of the problem. The actual source of the pain is the issue that needs treatment. Chiropractors are often seen only when there is pain with the goal of alleviating that pain. What if instead, the underlying cause of the pain was determined and treated?

Instead of being known as the “quick fixers,” chiropractors should be known as the “long-term function” doctors. Just as we take our cars to the shop for regular maintenance and take our pets to the vet for routine check-ups, when it comes to our body functioning well, it should be no less of a priority. Lew Hollander is an 81 year-old IronMan triathlete who strongly encourages all athletes not to assume everything is going well just because there is no pain. His advice, “If you want to be functional at 80, you better...pay attention at 40.”

According to the American Chiropractic Association, “Chiropractic is a health care profession that focuses on disorders of the musculoskeletal system and the nervous system, and the effects of these disorders on general health.” Training until the pain becomes unbearable before seeking treatment results in compensation imbalances and other issues that will limit function and performance.

Routine chiropractic care catches any potential issues early and allows the doctors to treat the source of the problem before the pain surfaces. All athletes, regardless of their level, want to be able to perform at their potential. Nagging injuries and pain limit their ability. Using chiropractic care to maintain health and function instead of “quick fixes” is a step in the right direction to achieve those fitness goals set for 2012!

Reference:

“It's Not About the Pain.” Celebrate Wellness! The Unified Virginia Chiropractic Association. 2 January 2012. <http://virginiachiropractic.org> 19 January 2012

Chocolate - Friend or Foe?

noreply@blogger.com (The Grove Center for Chiropractic & Wellness) — Fri, 02 Dec 2011 19:38:00 +0000

It's December!! And with the beginning of December comes the beginning of the Christmas season. This brings holiday parties, decorations, and most of all, holiday goodies. One of the most popular flavors for holiday treats is CHOCOLATE. While we may know that eating 6 chocolate chip cookies or the leftover chocolate cake from the party is not in our best health interests, many people are not aware that chocolate does have qualities that can make it healthy, when eaten in moderation.

Dr. Jacob Schor is a naturopathic physician and has some good news for those of us who are looking for any excuse to eat some chocolate during the holidays. Chocolate, when not coupled with peanuts, cookies, or in other processed states, contains more flavanols than any other food. Flavanols are phytonutrients that are also found in fruits and vegetables. In general, chocolate is processed quite a bit before reaching our mouths. However, recent production has focused on preserving these nutrients. Dr. Schor explains a few health benefits that have been associated with eating chocolate containing flavanols.

Chocolate May Lower Blood Pressure

Studies focused on the Kuna tribe that is indigenous to Panama. The people in this tribe were identified as having no history of hypertension in anyone, regardless of age. However, as the tribe began moving to the cities, the rate of hypertension increased dramatically. The key factor was the flavanol-containing cocoa that the Kuna people relied on when living among their tribe. As the people began living in the urban areas, their diet changed and did not include the pure cocoa. Through more focused studies, researchers have discovered that minimally processed chocolate, or chocolate that had the flavanol content preserved during processing, does lower blood pressure. Enzymes are activated by the flavanols that increase the nitric oxide in the blood which improves the functioning of the blood vessels by acting as a vasodilator. These results were observed with 6 grams of chocolate per day.

Chocolate May Lower Cholesterol

In addition to lowering blood pressure, chocolate has also provided a positive impact on cholesterol levels. When patients ate chocolate containing 700 mg of flavanols per day, their low-density lipoprotein (LDL) or “bad” cholesterol levels dropped by 6% and the high-density lipoprotein (HDL) levels, “good” cholesterol,” rose by 9%. There was also a decrease in the number of blood markers that indicate vascular inflammation.

Chocolate May Provide Sun Protection

A unique benefit of the flavanols in chocolate is the potential for sun protection. Volunteers either ate flavanol-rich or low-flavanol chocolate over a period of 3 months. The amount of sun exposure that was required to induce a sunburn was measured both at the beginning and end of the 3 months. At the end of the study, those who ate the flavanol-rich chocolate were able to tolerate more than twice the amount of sun exposure before burning.

Any one of these health benefits is enough to send a chocolate lover to the store in the name of health. However, most chocolate found in stores is processed, meaning the flavanols have been mostly destroyed during heating. In addition, too much of any good thing can still be detrimental. To ensure that the excuse to eat chocolate is truly valid, search out chocolate with minimal or low-temperature processing and enjoy the treats this holiday season in moderation!

Good Health Habits for the Holiday Season

noreply@blogger.com (The Grove Center for Chiropractic & Wellness) — Wed, 23 Nov 2011 15:47:00 +0000

The holiday season is a time filled with parties, family gatherings and lots of food, but with a little help, you can keep from eating too much during the holidays. If you continue to eat a healthy and nutritious diet, you will feel better and have more energy to enjoy the season.

Keep Exercising

Exercise is a great way to control your weight, your blood pressure and exercise adds to your good health by reducing stress and keeping your muscles and bones in good shape. Although the holidays are a hectic time, keep your exercise routines going to help ensure that the occasional treat won't land permanently on your thighs or belly. Even if you are so busy that you have to cut your workout time in half, continuing to work out keeps you in the exercise habit. Once you quit your exercise routine, it can be very difficult to start up again -- nevermind the weight you can gain from taking a hiatus.

Drink Plenty of Water

Many people believe that mild dehydration may feel like hunger, and the best way to avoid becoming dehydrated to drink plenty of water. You can also use water to slow down your eating by taking a sip or two between bites. Have a glass or two of water before you start drinking alcoholic beverages, and have one in between drinks to slow down your alcohol consumption as well. (Not only can cocktails be high in calories, but overindulging in alcohol can lower your awareness of how much you're eating.)

Don't Skip Meals

Many people believe that if they skip breakfast or lunch, they can save up all of those calories for the holiday party that night. That sounds like a good idea, but skipping meals can make you crabby, tired and maybe even leave you with a headache that just might ruin your evening festivities. Plus, when you are really hungry and surrounded by high-calorie holiday treats, you may very easily turn into a raving eating-machine and consume many more calories than the ones you skipped earlier in the day. Don't skip meals; just eat sensibly. A bowl of whole grain cereal and low-fat milk for breakfast, a mid-morning snack of raisins and nuts, followed by a healthy lunch with a big salad or a sandwich made with whole grain bread will keep your body and your brain fueled throughout the day.

Eat High-Fiber Foods Before the Party

When you have a party to attend, snack on some fiber-filled foods just before you go. Fiber helps you to feel full, and if you aren't feeling so hungry, you might not eat so much at the party. Choose foods like low-calorie vegetables, a small salad, a piece of fresh fruit, or a small bowl of oatmeal.

Eat Small Amounts of the Foods You Love

No one wants to feel deprived, so go ahead and take a small piece of pie or one cookie -- but not both. Look over the buffet or the serving table, and pick out one thing that you really would love to enjoy. The rest of your plate can be filled with healthy vegetables and fruits, whole grain crackers, cheese and lean meats. Pace yourself when friends and family gather at a meal, the food is usually piled high on most everyone's plate. You wolf down the first plate and pick out more of your favorites to gobble down as second helpings. Slow down. It takes a few minutes for your brain to realize your stomach is getting full, and you can eat a lot of extra food in those few minutes. You don't need a giant mound of food, so place small portions on your plate. Set your fork down between bites and sip some water. Relax and enjoy the flavor of each mouthful. Chew each bite thoroughly before you swallow. Savor each moment with your friends, your family and this wonderful food, but remember it is a meal, not a race to see who can eat the fastest.

Keep Healthy Snacks at Work

Keep some healthy snacks on hand when coworkers start bringing in holiday treats. These treats are always tasty but rarely healthy. Snack on nuts, raisins, fresh fruit or energy bars instead so that your snack calories provide you with good nutrition. If you are going to indulge in a holiday goody, make sure it's not an everyday add-on.

Don't Beat Yourself Up, Just Get Back to Healthy Eating

It is difficult to avoid overeating during the holidays. If you do slip up now and then, don't beat yourself up for it. Be good to yourself. Remember that maintaining a healthy diet throughout the holidays takes practice. Forgive yourself and make sure your next meal or snack is a healthy one.

Coping with Holiday Stress

noreply@blogger.com (The Grove Center for Chiropractic & Wellness) — Tue, 15 Nov 2011 17:43:00 +0000

As the holidays get closer, everyone gets busier. The time off work and school that should be relaxing becomes packed with chores, shopping, and other preparations to ensure that this year's celebration is the best yet. With the whirlwind of activities comes a heightened stress level that can interfere with the actual enjoyment of the season. Dr. Rallie McAllister in the article “Techniques to counter 'Santa Stress'” explains why this occurs and suggests ways that we can stay in control of our stress during the holidays.

Humans are born with a fight-or-flight reaction. While typically this was reserved for life-threatening circumstances and designed for survival, there are many situations that can trigger the stress hormones that will illicit this response. With all the running around and craziness of the holidays, this stress mechanism may be engaged multiple times a day from Thanksgiving until Christmas!

More than just an annoyance, heightened stress levels can also have a negative impact on our health. The increase in stress hormones in our bodies causes a number of physical responses. Increased heart rate and blood pressure and the increase of blood flow to the muscles prepares our bodies for the fight-or-flight reaction. In addition, this response pulls the blood aways from other essential organs such as the digestive system and the brain. This leads to digestive issues and the “holiday brain drain” that always seems to steal our memory this time of year.

While we may never be able to eliminate all the holiday stress, Dr. McAllister has some ideas that can help us control the stress we may be feeling.

Cut back on caffeine – Caffeine triggers a stress response of its own that we don't want to add to the already increased stress levels of the season
Make time for exercise – Staying active helps control stress by putting the fight-or-flight response to use in a positive way
Relax – Setting time aside to get away from all the craziness, whether for 5 minutes or an entire weekend, will give the body a chance to reprogram and lowers the stress hormones in the blood
Sleep – Making sure to get enough sleep allows the body to recover from the increased stress levels
Choose to have a positive attitude – Laughing, smiling, and enjoying the holidays will also help decrease stress by producing their own physical responses that help decrease the level of stress hormones in the body and reduce tension
Schedule a visit with your chiropractor or a massage therapist – both will help relieve stress

The holidays will probably always be stressful in some way, but these suggestions provide a way to help control that stress and be able to fully enjoy the holiday season!

Sleep is Important

noreply@blogger.com (The Grove Center for Chiropractic & Wellness) — Fri, 04 Nov 2011 15:06:00 +0000

Don't forget to set your clock back one hour on Sunday, November 6^th! That means we gain an extra hour of sleep (:

As we all know, sleep is very important! The world we live in gives us so many distractions such as from technology – cell phones, text messaging, video games, and television. Many think it's no big deal but the lack of sleep causes potential short and long term consequences, Some suggestions from Dr. Kevin M. Wong in an article we came across:

Short-Term Consequences

Worse Performance: Staying up late at night then trying to function and focus the next day at work or school is very hard because of the lack of sleep and energy
Worse Memory: The ability to think and process information decreases
Higher injury Risk: Being sleepy throughout the day gives a higher risk of occupational and mobile accidents

Long-Term Consequences

High blood pressure
Heart attack
Stroke
Obesity
Depression
Poor quality of life

Remember, if the difficulty of sleep becomes chronic – it could be a medical condition that should be talked with the doctor.

A big key to set up your sleep to have the best chances of not only falling asleep but also getting some great rest is making sure that are adjusted regularly. Having your neck, shoulders, back and hips will help keep them healthy biomechanically, but also help keep stress off the joints when you are sleeping. Less stress means less injury and pain!

Get Ready - Be Prepared for the Cold!

noreply@blogger.com (Dr. Kirsten Grove) — Wed, 02 Nov 2011 13:26:00 +0000

Since the cold front is here, we thought we would share a couple ways to boost your immune system and reduce the risk of getting sick! In an article called “Give Your Immune System a Natural Boost” by Dr. Jared M. Skowron mentioned a couple things...

The influenza virus starts in November. Be sure to check with your primary care provider to see if you would benefit from the flu vaccine. Standard flu symptoms can be:

fever
headache
fatigue
cough/sore throat
stuffy nose
muscle pain

Children can also experience:

nausea
vomiting
ear infection
diarrhea

Vitamin C is an important daily dose! (especially in the winter)

You should take a lot of vitamin C as soon as you feel the flu symptoms coming on or as soon as the people around you are getting sick!

Not only does vitamin D help to strengthen your bones but it also helps your immune system. Make sure to have your doctor check your vitamin D levels before you start taking them. 2,000 IU daily is usually safe for most adults and children but every person is different.

4 Healthy Habits – On top of the natural immune boosters, here are some common tips to avoid getting sick from the Centers for Disease Control and Prevention!

Keep Your Distance: avoid close contact with those who are sick and keep YOUR distance from others to protect them from getting sick. A day off from work wouldn't be a bad idea for you to get some bed rest and avoid bringing it to the office.
Cover up! Always cover your mouth and nose with a tissue or your sleeve when coughing or sneezing. NEVER sneeze/cough into the air, your germs can be inhaled by others around you :(
Stay Clean: make sure to wash your hands frequently to minimize the chances of getting sick in case you touched something or something that could get you sick. Soap & water, alcohol-based hand sanitizer, anything that helps.
Hands Off: Germs spread fast by touching something that is contaminated with germs (including eyes, nose, and mouth). If you are a “hands-on” type of person, keep in mind to wash your hands frequently!

Dr. Grove recommends... a daily dose of Sambucus, an extract from black elderberries, made by Nature's Way. Sambucus has been traditionally used to help support the immune system during the winter months. It is a safe herbal supplement for all ages. Nature's Way Sambucus is available in liquid form or lozenges. You can find Nature's Way Sambucus online or at Whole Foods.

Soup recipe to try this weekend!

noreply@blogger.com (Dr. Kirsten Grove) — Fri, 21 Oct 2011 17:58:00 +0000

Curried Yellow Pepper Soup

"The Moosewood Restaurant Cooking for Health"

(Yields about 7 cups / Time: 55 minutes)

1 cup chopped onions

2 Tbsp vegetable oil

1 cup finely chopped carrots or peeled sweet potatoes

1 apple, peeled and chopped

3 yellow or orange bell peppers, chopped (4 to 5 cups)

1 Tbsp grated peeled ginger root

1/2 tsp ground turmeric

1/2 tsp ground cardamom

1/4 tsp ground cinnamon

1/8 tsp cayenne

2 cups water or vegetable broth

1 cup coconut milk

1 Tbsp lime or lemon juice

1/2 tsp salt

In a soup pot on medium heat, cook the onions in the oil until softened, about 5 minutes. Add the carrots and apples and continue to cook, stirring often for about 10 minutes. Stir in the bell peppers, salt, ginger, turmeric, cardamom, cinnamon, and cayenne, and cook for a minute, stirring constantly. Add the water or broth and stir well. Cover and bring to a boil. Reduce to a simmer and cook until the vegetables are tender, about 10 minutes. Stir in the coconut milk and lime juice. In a blender, puree in batches until silky smooth. Add salt to taste. Garnish each serving with a dollop of yogurt, a sprig of mint or cilantro, and/or a thin slice of lime.

Variations: Replace the apple with 1 cup of apple juice. Substitute unsweetened soy milk or almond milk for the coconut milk.

Per 1-cup Serving: Calories: 168, Protein: 2g, Carbohydrate: 15g, Dietary Fiber: 4g, Total Fat: 13g, Saturated Fat: 8g, Monounsaturated Fat: 3g, Cholesterol: 0mg, Sodium: 191mg

Key Cancer Fighting Foods

noreply@blogger.com (Dr. Kirsten Grove) — Mon, 02 Aug 2010 01:32:00 +0000

There is a book called "Foods That Fight Cancer: Preventing Cancer Through Diet" which is written by
Drs. Richard Beliveau and Denis Gringas.

There are some good points to take away from this book - the most valuable is Anti Cancer Foods for Daily use- Based on their research, the Dr's recommended the following:

Brussel Sprouts - 1/2 cup
Broccoli, Cauliflower, cabbage - 1/2 cup
Garlic - 2 cloves
Onion, shallots - 1/2 cup
Spinach, watercress - 1/2 cup
Soy - edamame - 1/2 cup
freshly ground flaxseeds - 1 tbsp
Tomato Paste - 1 tbsp
Turmeric - 1tsp
Black Pepper - 1/2 tsp
Blueberries, raspberries, blackberries - 1/2 cup
dried cranberries - 1/2 cup
Grapes - 1/2 cup
Dark Chocolate (70% cacao - 40 grams (1.4 ounces)
Citrus juice - 1/2 cup
Green tea - three 250 milliliter servings (approximately 3 cups)
Red wine - 1 glass (5 ounces)

The goal is to try and incorporate these foods into our diet on a daily basis.

Happy Eating!

May & June - Races & more races

noreply@blogger.com (Dr. Kirsten Grove) — Mon, 02 Aug 2010 01:04:00 +0000

May & June were the start of race season for many. Triathletes, Cyclists, Runners, & Swimmers.... many races.

To start it off was the GW Parkway Classic 10 miler. We had a small Active Release Technique team working the 10 miler, including myself. There were many happy faces post race. We mostly provided post race treatment - ranging from cramping muscles to people who had nagging injuries that they trained through. We did some ART and showed them some stretches. The #1 stretch that most of them needed to do? Hip Flexor Stretch (aka Psoas). For those of you who are my patients, you know this stretch. For those of you that are unaware - this is the muscle that runs along your spine, on the front side of your body. It flexes the hip and is a very important muscle with sports. It becomes tight and short with sitting, running and cycling. Here is a link to the stretch: http://www.exrx.net/Stretches/HipFlexors/LungingHipFlexor.html

The next race was Columbia Triathlon. The morning started with a bit of rain. Luckily, it stopped by the race time. Patients, friends, and family were racing - everyone had good times for the day. Kudos to Franz for 4th in his Age Group, Jim for 5th in his Age Group, Cindy for Top 15 in her Age Group, and Megan for her first Tri!

Franz & Megan!

The next race for the month was Jim McDonnell Lake Swims in Reston, VA. The water was warm this year! I think a few of the wetsuit division swimmers wished they were swimming non-wetsuit this year. Last year the water was very cold. Many of my patients were swimming this year. The lake swims are a great open water tune up for the upcoming triathlons. Congrats to everyone I know that had great swims this year - especially to Cindy, who swam a 55:08, 2 mile - 2nd in her age group (45-49) AND to Franz - who swam a 44:54 , 2 mile Non-Wetsuit division, 1st in his age group (50-54) and 10th overall. For Franz, this was his best swim at Jim McDonnell in 4 years. Franz changed his training this year to include weight training(thanks Kevin) and high intensity swimming sprints.

Warm- up swimming for Jim McDonnell swims.

The next race was Eagleman Half Ironman in Cambridge, Md. The first news for the triathletes race morning - No Wetsuit Swim. This caused a bit of fear in some. The swim start was different than prior years, with the triathletes swimming into the current on the first leg. The swim times were a bit slower than in previous years. The other challenge for the day - the HEAT!. It was extremely hot and humid. For those of you who have not been on the Eagleman course - there is no shade on the course. So a hot day, can feel even hotter! Great work by the Eagleman team for providing ice at all the aid stations to help keep the athletes cool. The day was difficult for many. Congrats to everyone for just finishing in challenging conditions (Dave, Cara, Franz)!. Kudos to Peter & Megan for finishing their first Half Ironman!!

Eagleman Swim Start

Then there was the Inaugural DC Triathlon - featuring both a Sprint & Olympic distance races. Another hot day in DC! However, this race started very early. Being part of the Active Release Treatment team - we had to get there by 5am. The triathletes had to check in earlier than that. Great race - most of the triathletes I treated post race, loved the race. And most of them, it was their first triathlon. They loved the swim in the Potomac, and racing around the monuments.

The last race of June was Evolution Cycling Club's premier race called "the Reston Town Center Grand Prix". For those of you who may not know - I have been a sponsor of Evo Cycling for 10 years. If you are looking for a team to race or just ride with, this is the team! www.evolutioncycling.org/new/ . Race day brought lots of sunshine and plenty of racers. Congrats to the following Evo Riders for great finishes:

Men Cat 5	Jeff Allen	4
Masters 35+	D.J. Dart	10
Masters 45+	Mike Bradbury Bill Gros Victor Siegfried Randall Root Mike Satterfield	2 5 8 9 10

Congrats to Everyone on the great racing season so far - happy training & racing for the rest of the season!

A well seasoned Mind

noreply@blogger.com (Dr. Kirsten Grove) — Sun, 16 May 2010 22:43:00 +0000

I saw this article in the May/June issue of AARP and thought it was worth sharing.

They listed 5 spices that have shown to help with brain function as we age. They are as follows:

1. Turmeric - A UCLA study showed that the active ingredient in Turmeric - Curcumin - broke up brain plaques of amyloid beta. This is the abnormal protein buildup that is a Hallmark of Alzheimer's. A healthy way to eat is to add it to chicken salad.

2. Saffron - a 2007 study showed that a twice daily dose of saffron worked as well as Prozac in treating mild to moderate depression. A healthy way to eat it - add 1/2 tsp saffron to water while cooking two cups of rice.

3. Ginger - studies have shown that migraine prone patients had reduced intensity and frequency of migraines using Ginger with Feverfew, another herb. Add 3 teaspoons of grated ginger to 1 cup of boiling water, steep for 10 minutes, strain, and drink.

4. Garlic - may also fight brain cancer. a 2007 study in the journal Cancer, found that garlic compounds eliminated brain cancer cells. Mix 1/2 tsp garlic powder or 1 to 2 cloves fresh garlic with tomatoes and basil for a healthy dish.

5. Cinnamon - this spice has shown in studies that it speeds the rate at which your brain processes visual cues. Cinnamon gum may help - by regulating blood sugar levels and keeping you focused. Add a teaspoon of cinnamon to your oatmeal in the morning.

So try adding the above spices to your diet to help your brain function.

FDA must have read my Blog

noreply@blogger.com (Dr. Kirsten Grove) — Tue, 20 Apr 2010 02:22:00 +0000

Today's Washington Post has an article regarding FDA putting limits on Salt in Foods. See link to article below:

FDA takes aim at salt content
Initiative will eventually lead to the first legal limits on the amount allowed in food products.
Lyndsey Layton

Kale - another way to try it

noreply@blogger.com (Dr. Kirsten Grove) — Mon, 19 Apr 2010 00:51:00 +0000

Kale is a great food to eat - it is considered a Superfood. The nutritional benefits of eating Kale are as follows:

1 cup of of kale provides:

33 calories
7 g carbohydrate
2 g protein
0.5 g fat
1 g fibre

Kale has a near-perfect protein score of 92 (ideal is 100), which means that it contains nearly a full complement of all the essential amino acids.
1 cup of kale also provides:

684% (!!) of the RDA for Vitamin K
206% RDA for Vitamin A, which includes beta carotenes and the antioxidants lutein and zeaxanthin (both important for eye health)
134% RDA for Vitamin C
9% of RDA for calcium and potassium
6% of RDA for iron and magnesium

Kale actually provides more calcium per calorie than dairy foods.

There are many ways to cook Kale - you can put in soups, saute, or Roast it. I personally like roasting it. The following is a quick/easy recipe for Roasting Kale.

2 bunches kale
2 tablespoons olive oil
2 to 3 large cloves garlic, minced
Sea salt (light) and freshly ground black pepper
1 tablespoon toasted sesame seeds (optional)

Preheat oven to 375°F. Rinse kale and pat dry thoroughly. Remove and discard thick ribs and roughly chop leaves. Pat leaves dry again. Toss with olive oil, garlic, salt and pepper in a large bowl. Spread on a large rimmed baking sheet. Kale does not need to be in a single layer, as it will shrink in volume as it cooks. Bake for 10 to 16 minutes, stirring every five minutes or so, until leaves are tender, crisp on edges and slightly browned. Be careful they do not get too brown. Sprinkle with sesame seeds before serving.

Enjoy!

Do you know how much salt intake you get in a given day?

noreply@blogger.com (Dr. Kirsten Grove) — Mon, 19 Apr 2010 00:28:00 +0000

I was having a discussion the other day with a patient regarding food choices they make when eating out at restaurants. One of the things I had talked about is the amount of salt in the food when you eat out.

Do you know what the total Recommended Daily Allowance (RDA) of Salt (sodium) per day is? The recommended amount per day is 1 teaspoon, which equals 2300mg of Salt. Now if you have a history of high blood pressure, diabetes, or kidney disease, it is recommended that your intake be closer to 1500mg per day.

I asked this person where they had lunch and what did they choose to eat. Then I looked up online the nutritional content of the food choice. This is what I found:

Full Mediterranean Salad with Salmon at Panera Bread:

The salad contains romaine lettuce, field greens, red onions, almonds, mandarin oranges, feta crumbles, salmon filet, kalmata olives and orange honey vinaigrette.

Calories: 480
Fat: 30 grams (23 grams unsaturated)
Protein: 27 grams
Carbs: 27 grams
Sodium (aka Salt): 1310 mg

So this salad is more than half of the recommended daily intake of salt. If this person had chosen the Asian Sesame Chicken salad from Panera - they would have made a better choice. The Asian chicken salad has only 910mg of Salt (and 20 grams of Fat).

However, their choice of a salad over a sandwich at Panera Bread was a smart decision. A favorite sandwich at Panera - the Full Sierra Turkey cafe sandwich on Focaccia Bread has:

Calories: 970
Fat: 54 grams (12 grams Saturated Fat)
Sodium: 1970 grams

This is almost the entire recommended salt and fat intake for the entire day, in one meal. And if you add salt to your food, the amount is higher.

Now- if this person had chosen to make a similar salad at home, they would have been able to control their salt intake by quite a bit:

1 oz feta cheese - 316mg sodium

(the amount of salt in Feta cheese can be reduced by soaking the cheese in water, and then draining it).

3 olives - 240 mg

Mandarin oranges - 10mg

almonds, unsalted - 4mg

salmon filet -40mg

oil & vinegar - 0mg

field greens/onions, romaine lettuce - 10mg

the total amount of Sodium for the salad made at home: 620mg Sodium

This is half of the amount at Panera. And if you really wanted to cut the sodium further, you could leave out the olives and substitute some goat cheese cumbles for the Feta.

Our example looks at Panera's menu, but the truth is, high sodium content isn't unique to Panera. Eating out on occasion is fine, but when you do, know that you will be significantly increasing your Salt intake for the day. If you eat out one meal every day, you are most likely going to exceed the RDA for salt intake. So think about this next time you go to your favorite restaurant.