Migraine Does Not Have To Be Your Normal!

Reduce the Severity and Frequency of Your Migraine Headaches!

June is Migraine Awareness Month.  Those who suffer from migraines know how debilitating this type of headache can be. Conservative, drug free treatment of migraines can reduce the severity and the frequency of migraine headaches.  If you are interested in learning more about how chiropractic can help with migraines, read Dr. Patel’s article on migraines.

 

Permanent link to this article: http://apmt.us/2013/06/migraines-mt-prospect/

Eat Your Greens

Summer Market Greens

Early summer farmer’s markets provide many healthy greens!

It’s Always Good to Go Green!

Many of my patients come in to my office with pain or conditions that are a result of bad habits.  Many patients feel like they just can’t make big changes in their lifestyle because it is just too difficult for whatever the reason is.  Some patients do not need to make major changes, but instead just minor “adjustments” (chiropractors love this word and try to use it as often as they can) in their worlds.  In my last blog I talked about the top killers in the USA and how walking 30 minutes a day can really decrease the likelihood of these illnesses and disease.  Walking 30 minutes a day is the first change that everyone can do.  I would like to add to this a list another simple change you can make  that requires almost no transition period.

A  second change you can make that is simple is just add green vegetables to your diet.  Notice I did not say you had to give up certain foods or limit or moderate your intake of something. I just said add.  Green vegetables are filled with nutrition, and the darker the green the better.  These vegetables in particular are typically rich in important minerals such as calcium, potassium, magnesium and iron.  They are also great sources of vitamins K, E, C and many of the B vitamins.  All of these nutrients found in green vegetables aid in necessary processes of the body.

If you don’t put the right fuel in your body, the body will not perform the way you need and want it to.  I always tell people when they ask me what do I do for a living that I am a mechanic that works on human bodies.  Basically, I work and repair damaged parts of the body using many tools to get the job done.  So many times a patient comes in and they are in a bad nutritional state.  They are resistant to change and desire every pain or insufficiency to be addressed by taking a pill.  I would rather they just eat the nutritious food that is rich in vitamins and minerals, but I do oblige them with a supplement pill for whatever they are deficient in.  If you are one of those people who are resistant to eating the green vegetables for whatever reason, supplements are then the way to go.  In my office, we carry a wide variety of different supplements to aid our patients in getting healthier.  I use to be a supplement junky, taking every vitamin and mineral in supplement form.  But, I have since changed my diet to include nutritious food so that I can cut back on the number of supplements I take.  Getting vitamins and minerals from our food naturally is a better way to receive them.  We have all heard that saying “you are what you eat”.  There is truth to that.

No one has the perfect body.  When we think about our bodies and our lives, we can measure how good our life is using two variables: Quality and Quantity.  The idea is to do everything possible to not only increase the quantity and longevity of our lives, but also the quality.  So many people live longer lives due to medical technologies, but that doesn’t necessarily mean that their quality is better. What is the point of being alive if you can’t use your body and do things. I am a believer in quality.  I want my years on this planet to be pain free, disease free, infection free, and stress free.  Basically I want everything to be free.  Making these three simple changes can really impact your life’s quality and possibly even the quantity.  Free yourself of future illness.

 

Dr Tim (3 Posts)

Dr. Timothy Kolbaba is a chiropractor at Advanced Physical Medicine & Therapy in Mt Prospect. Dr. Kolbaba has earned numerous degrees during his extensive education including Bachelor’s degrees in Biochemistry, Biology, and Human Anatomy, a Master’s degree in Human Anatomy, and he earned his Doctor of Chiropractic from the prestigious National University of Health Sciences. Dr. Kolbaba also served in the military, flying CH53E Super Stallion helicopters for the United States Marine Corps. Dr. Kolbaba grew up in West Dundee, IL in a family filled with chiropractors. As a chiropractor, it is Dr. Kolbaba’s goal to help people get out of pain and become well, and to teach people lifestyle modification and ways to improve health. Dr. Kolbaba offers the most recent knowledge that is out there to help patients achieve their goals in health.


Permanent link to this article: http://apmt.us/2013/06/eat-your-greens/

Healthy Summertime Drinks

Pineapple & Strawberry Shrub

Looking to shake up your summer drink menu? Try these refreshing alternatives to soda.

Hot summer weather leaves us craving something cool and refreshing.  Interested in some new choices for summertime drinks?  If you missed our soda alternatives class, you might be interested in checking out some of these refreshing summertime drinks.  Head over to Dr. Vijay’s blog and see what he is serving to his guests this summer.

Permanent link to this article: http://apmt.us/2013/06/healthy-summertime-drinks/

7 Great Summer Drinks

Summer Shrub Recipes

Pineapple and Strawberry Mint Shrubs Refresh on a Hot Summer Day

No Soda?  What to Drink?

A couple of weeks ago, I wrote about kicking the soda habit. Having not had soda for so many years, aside from the occasional Izzy or ginger beer (a really gingery ginger ale), I have don’t find most commercial soft drinks appealing. However, there is always the lure of something carbonated and refreshing…I am always looking for that perfect summer drink.

All this has led me to a search for the perfect summer, non-alcoholic drink. To be truthful, I have been known to spike a few of these, feel free to experiment.  I have discovered many options over the years and thought to share some with you.

Iced tea

One of my favorites in summer months is the old-time standard of iced tea–black, green, or herbal. Now, I still like my black tea, sweetened, but a teaspoon of sugar sure beats the 11 teaspoons found in bottled iced tea. Herbal teas are my favorites during summer months. Many of them, particularly those with some fruit flavorings have a natural sweetness. They require no additional sweeteners.

Lemonade & Agua Fresca

Homemade lemon or limeade is an easy treat. When you make your own you can control the sweetness/tart ratio. Agua Frescas are Mexican fruit waters. Easily made, they are a favorite with my kids, particularly Watermelon Lime. I make a lot of these in the summers, particularly as if I make to much, I can freeze them and make popsicles for the kids. When you make these, consider the sugar optional. Puree the fruit first, and taste. Usually the fruit is sweet enough without adding sugar. A few recipes for Agua Fresca to get you started:  Honeydew Basil, Watermelon Lime, Cucumber Lime Mint.

Essential Oils with Sparkling Water

One quick and easy drink is a glass of carbonated water with one drop of essential oil. I love this with any of the citrus oils–grapefruit is my favorite–refreshing with no sugars. A not on essential oils, make sure that any essential oil you consume is pharmacuetical grade. My favorite site for essential oils is Mountain Rose Herbs.

Kombucha

Kombucha is a fermented tea drink. Made for over 2,000 years, this fermented beverave creates a probiotic drink. Many claim it has health benefits, others claim the drink is harmful because it is often homebrewed using a culture of bacteria and yeast. No studies have been done on the benefits or harm of Kombucha. I personally feel that it is beneficial, but I do think that if you homebrew, you need to be aware of proper sanitation and I would not serve Kombucha to anyone whose immune system is compromised. Kombucha can also be purchased in health food stores & Whole Foods. To learn more about the Kombucha debate click here.  My family really enjoys Kombucha’s refreshing tartness, it is a regular favorite.

Horchata

This is a lovely, Mexican summer time drink made with rice, milk cinnimon and honey. It is refreshing on a hot summer’s day. Here in Chicago, it can of course be found in Mexican restaurants and grocery stores. None of these can compare to a homemade version! It takes a little extra effort, but is definately worth the effort, especially considering the ingredient list in that commercial beverage.  Here is a link to the Horchata recipe I use.  Don’t be intimidated by the steps to make this drink.  The hands on time is less than 15 minutes!

Shrubs

Shrubs are an all time favorite in our family. Shrubs date back to colonial times as a way of preserving fruits. They are very easy to make. I have seen several methods of making shrubs although I opt for the easiest methods as described below.

The basic recipe is simple. Two of my favorites shrub recipes follow.

Blackberry Ginger Shrub

Ingredients

  • 1 1/2 c blackberries
  • 1 inch grated ginger (optional)
  • 1 cup sugar
  • 1 cup raw apple cider vinegar

Instructions

  1. Mix in a jar 1 1/2 cups blackberries, grated ginger & 1 cup sugar. Muddle (mash) the fruit to help draw out the fruit juices.
  2. Add 1 cup apple cider vinegar. Let sit in the fridge for 24-48 hours.
  3. Strain the resulting liquid into a clean jar. Store in the fridge. Due to the sugar and vinegar, this will keep for a long time.
  4. Mix 1 to 2 tbsp of the liquid with carbonated water for a refreshing summer beverage.
http://apmt.us/2013/05/7-great-summer-drinks-2/

Strawberry Balsamic Vinegar Shrub

Ingredients

  • 1 1/2 c strawberries
  • Mint leaves (optional)
  • 1 cup sugar
  • 1/2 cup balsamic vinegar
  • 1/2 cup apple cider vinegar

Instructions

  1. Mix in a jar 1 1/2 cups strawberries, mint, & 1 cup sugar. Muddle (mash) the fruit to help draw out the fruit juices.
  2. Add the balsamic vinegar and apple cider vinegar. Let sit in the fridge for 24-48 hours.
  3. Strain the resulting liquid into a clean jar. Store in the fridge. Due to the sugar and vinegar, this will keep for a long time.
  4. Mix 1 to 2 tbsp of the liquid with carbonated water for a refreshing summer beverage.
http://apmt.us/2013/05/7-great-summer-drinks-2/

What about you?

What are your favorite summertime drinks?

Jolie Jolie (5 Posts)

Jolie Patel is a counselor and educator by trade, having been a faculty member at the College of Lake County and Oakton Community College. She also served as the Director of Program at the Counseling Center at Illinois Institute of Technology. She holds a M.A. in Clinical Psychology and completed doctoral coursework at Loyola University, Chicago. Presently, she is homeschooling three precocious children and working at her husband's (Dr. Vijay) practice. There she has found a place where her interest in living a healthy life can merge with her passion for education. She is particularly interested in how to make healthy lifestyle choices practical for those with busy family lives.


Permanent link to this article: http://apmt.us/2013/05/7-great-summer-drinks-2/

Kick the Soda Habit!!

Popular Beverages, from least to most sugar per oz, left to right

Popular Beverages, from least to most sugar per oz, left to right. Please note, Vita Coco is sweetened with fruit juice and uses that as its sugar source.

Giving Up Soda, Once and For All

by Jolie Patel, (the doctor’s wife, writing about health care with a family perspective)

I can’t remember exactly  when I stopped drinking soda, but it was sometime in the late 1990’s.  I was a faculty member at a community college and taught a course on college success strategies   When we discussed money management,  I remember saying to my students, if you buy a bag a chips and a soda with lunch everyday, that’s $1.50.  Multiply that by 20 odd days a month, 12 months a year.  $360 a year on soda.  Wouldn’t it be great to have $360 to spend on clothes, entertainment, books, whatever.  But really, chips and soda is it worth $360 a year?  The reality of what I was saying hit me.  $360 a year..even as a single person with a good job, I could find things to do with that money. By the way, it’s about $600 a year today.

I stopped drinking soda (chips too).  I didn’t really miss it all that much.  Along the way, a funny thing happened.  When I was at someone’s house about a year later, I had some soda.  Blahh, I didn’t even like it anymore.  It tasted so incredibly sweet, it was like eating sugar, even the diet soda, to me it tastes sweeter.  Over the years, I have tried soda on many occasions, it’s not for me.  I still like the idea of flavored drinks.  15 years ago there were not many options other than Gatorade.  Not an option.  It’s not a drink I like and changing one high sugar, chemical laden drink didn’t seem to do it for me.

As I have gotten older and become a parent, I have realized there are many more reasons to avoid soda other than the cost.  Chemicals, sugar, artificial sweeteners, you know the drill. None of these things are good for us.  As parents, Vijay and I have decided not to give the kids artificial  sweeteners.  The research on artificial sweeteners indicates that they exacerbate the very problematic behavior they were created to reduce (sugar consumption). While we don’t want our kids sugared up, we truly believe that if it is choice between naturally occurring cane sugar and artificial sweeteners, sugar will win hands down.  Due to the tremendous amount of sugar in today’s beverages, soda is a once in a great while indulgence.

 I recently went to the drugstore to buy a whole bunch a drinks, in preparation for today’s blog.  I had the kids help me and they were amazed by the amount of sugar in some of these drinks.  I have seen blogs citing this, but I really wanted to see for myself.  Like the kids, I was floored by what I found.  It made me think about the people who don’t add sugar to their coffee because of the health concerns, yet from the amount of these beverages that are sold in the U.S. we, as a culture, don’t have a problem drinking up almost a 1/4 cup of sugar in one sitting.
Drink Drink Size (oz) Oz per servings Servings per container Tsp Sugar per bottle Tsp sugar per 8 oz
NeuroSonic 14.5 14.5 1 2.25 1.24
Gatorade 20 8 2.5 8.75 3.50
Vita Coco*sugars from fruit juice 16.9 8 2 7.5 3.55
Arizona Green Tea 23 8 3 12.75 4.43
Pure Leaf Sweet Tea 18.5 8 2.5 11.25 4.86
Honest Tea Tea with Lemonade 16.9 16.9 1 6 2.84
Nesquik Low Fat Chocolate Milk 14 7 2 12 6.86
Vitamin Water 20 20 1 8 3.20
Coca Cola 20 20 1 16.25 6.50

Being married to a doctor, when I have overindulged on sugary sweets, I have heard many times over the years, “Do you know what eating that much sugar at once does to your pancreas?” (A quick lesson in human biology, the pancreas produces insulin, a hormone involved in the regulation of blood sugar & the development of diabetes).  Imagine how much damage it does in liquid form, when it has a fast track to our bloodstream.  Imagine what happens when that much sugar is pumped into the little bodies of our children.

Whether you drink the diet or regular version, soda really has nothing to offer you in terms of health promotion.  The sugared stuff is a high calorie harmful drink.  The diet version, started to provide an alternative for sugar, may cause more health issues than the original.  Is either form really worth it?

I would like to challenge you to try to give up soda…for a month at least.  If you choose to give it up, pay attention to your triggers?  Why specifically are your drinking the soda?  Drinking for caffeine?  Try a cup of coffee or tea instead.  Looking for something refreshing?  Try carbonated waters if you miss the carbonation (I do).  Remember that sugary sodas do not quench your thirst, just like salt, sugar will make you more thirsty. Remove the soda from the fridge, so it is not there in front of you every time you open door.  I promise a follow-up blog with idea’s for soda alternatives.

In the meantime, have you ever contemplated giving up soda?  If you have, what has stopped you, or what have your experiences been?

Jolie Jolie (5 Posts)

Jolie Patel is a counselor and educator by trade, having been a faculty member at the College of Lake County and Oakton Community College. She also served as the Director of Program at the Counseling Center at Illinois Institute of Technology. She holds a M.A. in Clinical Psychology and completed doctoral coursework at Loyola University, Chicago. Presently, she is homeschooling three precocious children and working at her husband's (Dr. Vijay) practice. There she has found a place where her interest in living a healthy life can merge with her passion for education. She is particularly interested in how to make healthy lifestyle choices practical for those with busy family lives.


Permanent link to this article: http://apmt.us/2013/05/kick-the-soda-habit/

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