Dark Raw Chocolate

Dark Raw Chocolate

Raw Chocolate

Cacao butter 70g
Coconut oil, 2tblsp
Lacuma powder 70g
Vanilla essence 1tsp
Himalayan salt 1/4tsp
Cacao Powder 2tblsp (+…)
Honey 1 tblsp (or even less)
Any chopped nuts (optional)

Melt the cacao butter and coconut oil in a double boiler. Don’t burn! Place cashews in a high speed blender or coffee grinder and blend till powder or chunky. (My kids prefer smooth chocolate) Add melted butter and oil until smooth. On a slower speed, add honey, lucuma and vanilla.

Pour into silicone moulds (or ice trays) and harden in the fridge/ freezer. Cut into blocks before it is too hard.

Drop a taster off for Brett and Vicci 🙂

Chiropractic with Pregnancy, Labour and Birth

Chiropractic with Pregnancy, Labour and Birth

Chiropractic Health benefits for the mother and the unborn child:

  • With chiropractic adjustments during pregnancy – the need for pain killers was reduced by 50%.
  • In a study by chiropractor and medical doctor, “Static alterations of the pelvic, sacral and lumbar area due to pregnancy helped by chiropractic treatment” Chiropractic inter-professional research 1982: 75% that received chiropractic stated they benefited from less back pain, neck pain headaches and vertigo.
  • Back pain during pregnancy and labour: JMPT 1991: Significant improvement on symptoms in this study: The majority of the woman who were undergoing chiropractic care experienced no back pain during labour.
  • “The effect of chiropractic treatment on pregnancy and labour: A comprehensive Study. Proceedings of the World Federation of chiropractic, Fallon, J DC 1991: First time pregnancy, labour time reduced from 14 hours to only 8-9 hours. In second or more pregnancy, labour was reduced from 8-9 hours to ONLY 4-5 hours. 

So chiropractic can reduce back pain during pregnancy, back pain during labour and reduce labour time!! So doesn’t chiropractic care during pregnancy just make sense?

  • Journal of Midwifery and Women’s Health Jan/Feb 2006: “Chiropractic spinal manipulation for low back pain in pregnancy: A retrospective case series” : Chiropractic was safe and effective in reducing pain intensity.
  • Chiropractic and pregnancy, a narrative review of the literature” Chiropractic Med Spring 2007: Chiropractic evaluation and treatment during pregnancy is a safe and effective form of care for the pregnant patient.
  • Depending on individual choice regarding obstetric intervention during pregnancy labour and birth, these factors can be minimised if needs be. Research supports the benefits of natural childbirth. Dr. Robert Mendelsohn (paediatrician) in his book: “How to Raise a Healthy Child” : “In a substantial percentage of births, obstetric intervention adversely affects the physical or intellectual capacity of the child for the rest of their life”
  • Any form of birth assisted delivery is associated with risks for the new born. Birth by caesarean poses various problems for the new born child compared to babies born naturally. C section babies are at a greater risk of health complications, like respiratory complications.
  • Breastfeeding benefits for the infant are also well documented. Research has demonstrated that a caesarean birth makes it more difficult for the mother to initiate and establish breastfeeding.
  • Research also establishes a link between caesarean and later development of asthma. Norway and Swedish research: “Mode and Place of Delivery, gastrointestinal microbiota, and their influence on asthma and atopy (eczema (atopic dermatitis), allergic rhinitis (hay fever), or allergic asthma.).” The Journal of Allergy and Immunology. Nov 2011. “Delivery by Caesarean section and early childhood respiratory symptoms and disorders: the Norwegian mother and child cohort study” American Journal of Epidemiology Dec 2011.
  • “Mode of delivery and asthma: Is there a connection?” Paediatric Research July 2002. The 5.3% of the 60 000 infants delivered by Ceasarian were 3 times more likely to be asthmatic at age 31.
  • Planned caesareans increase the risk of neonatal death. 2006 “Infant neonatal mortality for primary caesarean and vaginal birth to women with ‘no indicated risk’. They were almost 3 times more likely to die within the first 4 weeks of life than new-borns of natural birth.
  • British Medical Journal 1979: “Forceps: association with neonatal morbidity and mortality” Incidence of delayed onset respiration 17.4%, birth trauma 15.1%. Abnormal neurological behaviour 23.3% and mortality 3.5 %. These all significantly exceeded those born naturally.
  • Vacuum extraction: high forces are utilised in this form of intervention and serious neurological damage can occur with this amount of force.

Regardless of delivery and history, we believe all new-borns should be checked by a chiropractor to rule out any potential problems caused by in-utero constraint, the journey down the birth canal or external interventions with the delivery itself. An unhealthy spine may cause interference in the nervous system and may cause health problems in infancy and later in life.

A study of 1250 babies 5 days after birth, 211 suffered from vomiting, hyperactivity and sleeplessness. Manual examination revealed neck strain in 95% of them. After chiropractic treatment it resulted in “immediate quieting, cessation of crying, muscular relaxation, and sleepiness. While seeing a chiropractor IS NOT a substitute for visiting your Gynae/ obstetrician, chiropractic should be part of your overall health plan for a safe and comfortable happy pregnancy. We believe as caring parents, you would want to make informed decisions when it comes to your child’s health as well as your own, giving you each the best chance of being as healthy as you can be. In some cases, despite a pregnant mother’s best intention to have a natural and undisturbed birth, complications may arise that require medical attention. In these circumstances, the best approach will be to utilize whatever interventions may protect the health and safety of the unborn child and mother.

The important thing to realise is that as expectant couples, you DO HAVE CHOICES… Naturally your choices will vary depending on your values, health views and other circumstances.

Tips during Pregnancy, Post Birth for Colic

Tips during Pregnancy, Post Birth for Colic

In several studies it has been shown that women who receive chiropractic adjustments in their third trimester of pregnancy were able to carry and deliver children with more comfort.

Woman Have Special Needs During Pregnancy

During pregnancy many physiological and endocrinological changes take place all for the purpose of creating the optimum environment for the developing baby. The musculoskeletal systems are affected by the protruding abdomen, duck-like walk, and increased lower back curve. The pelvis changes early in pregnancy due to the release of estrogen and/or relaxin. These hormones cause the ligaments to relax and soften which widens the pelvic joints as well as other joints. As the uterus enlarges the center of gravity is displaced. Fixations of the spine may occur and result in muscle cramps and nerve pain. 50% of all women complain of low back pain. Fixations in the neck may be caused as it compensates for the changes in the lower spine by moving forward. This can result in symptoms like headaches, nausea or insomnia.

What is a Chriopractic Adjustment?

Vertebrae fit together so that “nerve supply” produced in the brain may filter down the spinal cord and out through the nerves. When vertebrae are out of their natural alignment, nerves become stretched or twisted (“pinched”) and this vital communication system in the body is disrupted. This is called a subluxation or fixation and it may result in the dysfunction of one or more parts of the body, as well as health in general. The doctor of chiropractic detects and corrects these fixations so that normal body function can be restored. This process may take weeks or months, depending on the amount of misalignment.

Preventative Care During Pregnancy

Posture- Correct posture involves tilting the pelvis backwards, tucking the buttocks under, holding the abdomen in as well as possible, lifting the chest and tucking the chin in slightly. The shoulders should be slightly back and relaxed. Don’t adapt a sway back which can develop to compensate for the forward weight gain.

Exercise- On a regular basis, performing non-impact aerobic and stretching exercises. Walking and swimming are good. Caution should be taken riding a bicycle beyond six months due to altered postural balance.

  • Pelvic floor muscles can be strengthened
  • Pelvic tilt (gluteul muscles) exercises

Lifting – Avoid lifting, pushing, pulling heavy objects.

Regular rest breaks and sleep- Lying on your back with knees bent and feet up in the early stages, and in later stages on your side. A pillow between your knees or beneath your abdomen to support the weight of the baby may increase comfort in the hips or back.

Caring for babies

Caring for babies involves a lot of lifting, carrying and stooping over beds. It can take up to 5 months for these loose ligaments to tighten up after birth, so if you are a new mother you are particularly vulnerable to developing back strain from weak or overstretched stomach muscles, poor posture or faulty lifting.

  • Things like baby baths and nappy changing tables should be at the right height for you ie. a little below elbow level, alternatively you can alter your stance.
  • It is better to have a cot with a side that can be lowered down, since this saves you from having to bend over and pick the baby up.
  • Whenever you do pick the baby up from the ground, rather rise up from your haunches, keeping the baby’s weight close to you.
  • Carry the baby in a carrier on your back preferably instead of in a sling in front because that imposes a strain similar to that of pregnancy except now the baby is somewhat heavier.
  • If you are pushing baby in a pram or pushchair make sure the handles are long enough or buy extension handles.

A painful back may cause you to offload some resentment onto your child without realizing it. Your child is happiest when you are happy. A well-planned environment makes parenthood and babyhood much more enjoyable.

INFANTILE COLIC

What is colic?

Infantile colic was first described as indigestion. Different diagnostic criteria have emerged since then but there has never been complete agreement on what it is, what causes it, or how to treat it. The most widely accepted definition of colic today is “unexplainable and uncontrollable crying in babies from 0-3 months old, more than 3 hours a day, more than 3 days a week for 3 weeks or more, usually in the afternoon and evening hours.”

Who suffers from colic?

Roughly between 8% and 49% of newborns suffer from colic, or an estimated average of 22%. The onset is usually at 3 weeks and is regarded as self limiting, disappearing spontaneously at 3months of age. Some studies however have shown that symptoms can persist until 6 and even 12months of age.

What are the causes of colic?

There is no general consensus on what actually causes colic. The following are a few possibilities and associations of aggravations.

Method of delivery (Vaginal, Caesarian section or vacuum extraction) and use of epidural or general anesthesia or intravenous oxytocin

Food intolerance or allergy from foods ingested by the mother and transferred through her breast milk has been implicated as a possible cause. Substances include dairy (lactose intolerance),  soy protein, caffeine, eggs, sugar, chocolate, wheat, food additives and colourings, citrus fruits, peanuts, corn and berries, broccoli, cauliflower, onions, peppers and beans. Other irritating foods and substances may include onions and spices, soya bean, cigarette smoke or drugs.

Cow’s milk has been suspected as a culprit in infantile colic. In a study designed to help investigate whether alternative formulas may help ease colic results showed that infants receiving a whey formula (a byproduct of cheese manufacturing) cried an average of 63 minutes less per day than infants receiving standard cow’s milk formula.

Hunger / poor feeding may result from inadequate milk supply form the mother or poor feeding technique for eg. From the infant not attaching to the nipple correctly. Alternatively the infant may suffer from overfeeding as the mother might try to console or quieten it (colicky babies can sometimes be overweight for this reason).

Wind or air may be sucked into the stomach as the infant feeds and this air ingestion can be aggravated when it is crying. Ensure a proper size opening in the nipple and frequent burping. If a feed takes less than 20minutes then new teats with smaller holes should be tried.

Gastric reflux possibly contributed by poor spinal function can be relieved by placing the infant in a more upright position or changing the incline of the carry cot.

Underlying illness eg. Bacterial or viral infection, bowel obstruction and malabsorption must be ruled out.

Maternal anxiety and parental response can play a role.

In most of the above cases a pediatrician is usually consulted first and if symptoms prevail, chiropractic care is then recommended.

What are some of the symptoms of colic?

The most common symptom is excessive crying. The crying may also have a higher frequency/pitch than normal. Other less frequent symptoms might include motor unrest(flexing of the knees against the abdomen, clenching of the fists, and extension or straightening of the trunk, legs and arms), passing flatus or wanting to be held during an attack. Colicky infants have been known to show facial flushing abdominal distension and gastrointestinal difficulties.

What can chiropractic do?

Chiropractors consider that infantile colic is often associated with poor spinal function, arising from physical stresses to the infant’s body during birth. Modern obstetric practices, such as the mother giving birth on her back as opposed to a squatting position, the use of forceps, suction, induction and epidurals may subject the child to significant trauma. Such stresses may cause “fixation” of spinal joints in the infant, upsetting the nerves controlling the gastro-intestinal system. Correction of these spinal fixations with an adjustment may have a positive effect. The problem may be commonly in the neck, upper thoracic spine or the sacrum. In addition, chiropractors consider that spasm of the diaphragm may reduce the effectiveness of the valve controlling the movement of food into the stomach, resulting in gastric reflux.

The chiropractor will examine the child to identify poorly functioning joints of the spine for fixations and apply specific gentle manipulations to mobilize the locked joints. The average treatment program recommended includes 3 consultations a week for 2 weeks. Positive results include less hours spent crying, reduced irritability, improved feeding and sleeping. Some children can appear worse after the first treatment however others might fall asleep shortly after the first treatment.

In a recent study the short-term effects of spinal manipulation vs. intervention ( a drug called dimethicone) were compared. Results not only showed that chiropractic adjustments were effective in reducing colic symptoms (the average hours per day spent crying) but that the use of drugs were less effective than chiropractic care.

What can you do?

  • Studies have shown that a consistent consoling response, if not immediately effective is quite important.
  • Parents are however encouraged to spend time away from the baby and to be with one another.
  • Try soothing music and dim the lights
  • “White noise” may be comforting to some infants eg. Running the vacuum cleaner, placing infant on top of the washer.
  • Car rides can be soothing
  • Rocking, swaddling, and carrying the infant
  • The simple act of sucking may be soothing for the infant.
  • Try dietary changes in the infant as well as the mother. (Add fiber to infant’s diet)
  • Burp infant frequently
  • Change nipple size and shape
  • Abdominal massage and hot water bottles
  • Parental reassurance, environmental modification, and the passage of time are the mainstays of colic management.
    MedicationStudies provide conflicting results on the efficacy of drugs. In the past these have included antiflatulents, motility agents, sedatives many of which are no longer available due to severe side effects. The use of alcohol based remedies is not recommended neither are laxatives.Herbal remedies include chamomile, fennel, balm mint, licorice, dill, comfrey or ginger. These can even be brewed as teas.Homeopathic remedies are also available and these might include camomilla, wild yam, nux vomica and pulsatilla.

Exercise – Getting Started

Exercise – Getting Started

Exercise is a powerful tool that greatly influences your ability to be fully healthy.

Combine it with the other pillars of health — proper nutrition, sufficient high-quality sleepstress management, and holistic living — and you’ve got the perfect formula to help you move up the ladder to good health.

Taken From www.mercola.com

Many people think that exercise is all about shedding excess pounds and getting toned abs and glutes. But these are actually just a fraction of what exercise does. Being physically active, even when initiated later in life, can provide you with profound health benefits. Exercise helps you:

  • Sleep better
  • Lose, gain, or maintain weight (depending on your goal)
  • Fight the common cold and flu
  • Improve your resistance to infections
  • Lower your risk of cancer, heart disease, and diabetes
  • Improve your brain power to make you smarter
  • Prevent and relieve chronic pain, including joint pain, osteoarthritis, and back and musculoskeletal pain1
  • Banish depression and improve your emotional health2

The key to obtaining the benefits of exercise is to find an optimal exercise program and to stick to it. Look no further, because my fitness plan will help you implement the fundamental elements of a comprehensive workout, whether you’re in the beginner, intermediate, or advanced stage. You will also get useful pointers to help you maximize every workout session.

Why Do so Many People Give up on Their Workout Routine?

Give Up Workout

“It’s too tiring.”
“It’s too costly.”
“It takes a huge chunk of my time.”

These are just some of the excuses that people use to avoid adopting an exercise routine and sticking to it. They resent the idea of adding another “exhausting” activity to an already stressful day.

But exercise doesn’t have to be stressful, expensive, or time-consuming. What you need to do is to figure out what type of exercise you actually ENJOY doing. This will help you get into a regular exercise routine. I also advise you to try these simple tips to help you enjoy your exercise routine:

  • Move past your comfort zone. Don’t be intimidated if you’re not the most graceful or muscular person in the gym. Pay less attention to the people around you, and more to your workout.
  • Set fitness goals. These are not just weight loss goals or muscle gain goals, but also overall fitness goals. Set certain goals to beat your previous records.
  • Set your challenge level. Challenge is key to enjoyment. Make it your goal to set a workout routine that is challenging but not overwhelming.
  • Listen to music. Music motivates you and helps keep you focused during your workout.
  • Try shorter workouts. A short but high-intensity workout can hold greater benefits than a long one, including increased focus.
  • Treat exercise as a stress relief tool. Exercising can help you release negative feelings. Instead of avoiding the gym, you will be motivated to go to relieve your stress.3

When Is the Best Time to Exercise?

Best time to exercise

Timing your exercise routine is very important. My best advice to make sure that you stick to your exercise routine is to do it first thing in the morning. Keep in mind that there are a number of things that can happen in the afternoon and evening that will take up all of your time. The result? You skip doing your exercise!

So for best results, I suggest exercising in the morning, preferably before you eat breakfast — we will discuss more about the benefits of this in the latter part of the fitness plan.

Does Having a Workout Partner Improve Your Exercise Routine?

Workout Partner

A lot of people like having an exercise partner. Having a workout buddy allows them to socialize, have fun, and feel motivated. But if your workout partner is not fully committed to the workout, he or she may hinder your fitness goals.

I’m not saying that having a workout partner is bad — I’m just reminding you to choose one who shares your enthusiasm and determination toward achieving peak fitness. So, how do you know if your workout partner is getting in the way of your workout? Here are some red flags to watch out for:

  • If he/she is more interested in talking than exercising
  • If he/she does not support you while you do strenuous exercises, such as lifting weights
  • If he/she always fails to show up during your workout schedule

In this case, you will be better off doing your workout routine alone. Another good idea is to hire a personal trainer. Not only will a trainer be able to teach you how to perform each exercise safely and effectively, but knowing that you have an actual appointment with a professional may also motivate you to go to the gym on a regular basis.4

Always Listen to Your Body

Listen to your body

This is a reminder that I cannot emphasize enough when it comes to incorporating new diet and lifestyle strategies to achieve optimal health. Be extra careful when doing any exercise routine, because it may worsen your health if done improperly or excessively.

If you feel that your health issues are worsening with exercise, you should either stop or modify your program. Remember, if you violate your current limitations, your health may only take a turn for the worse. To slowly let your body adjust to exercise, start with as little as one or two minutes a day, and then work your way up from there. As your energy and health improve, tolerating larger amounts of exercise will be easier.

Good News for Men: Exercising Helps Naturally Increase Your Testosterone Levels

Testosterone, the hormone that’s most associated with “manhood” (although women also produce it at smaller quantities), plays a great role in male sexuality and reproduction, although it has other equally important yet lesser known roles, such as maintaining bone density and red blood cell levels and giving you a sense of well-being.

But when you reach age 30, your testosterone levels begin to decline, and continue to do so as you age. When this happens, symptoms such as erectile dysfunction, decreased sex drive, depression and reduced cognitive function, such as difficulty in concentration and poor memory, may arise.

However, there are effective ways to boost your testosterone levels naturally, and one of the simplest strategies you can implement is exercising.

A well-balanced workout routine that includes high-intensity exercises and strength training can actually have a significant impact on your testosterone levels. But remember that you need to incorporate other healthy lifestyle choices — consuming a wholesome diet that’s low in fructose and high in healthy saturated fats and optimizing your vitamin D levels are two strategies you must practice to see positive effects on your testosterone production.

The Success of Your Fitness Plan Is in Your Hands!

Your utmost commitment is necessary if you want to reap all the wonderful, long-term benefits of exercise. If you’re ready to embark on this journey to physical and overall fitness, please download and fill out this Commitment Sheet.

I recommend that you print it out and bring it with you every time you work out. You can also post it on a wall in your exercise area. Nothing motivates you better than seeing your fitness goals printed out on paper! Please don’t think of my fitness plan as a fad 90-day plan. This is a lifestyle change — one that holds radically positive effects on your health status. This is the first step toward a better, leaner, and healthier YOU.

Osteoporosis: Chiropractic and vitamin K2

Osteoporosis: Chiropractic and vitamin K2

Osteoporosis and chiropractic care are not what you would expect to see in the same sentence.

Osteoporosis is a condition where the bone matrix (density of the bone – how thick and strong it is) is thinner than it is supposed to be. Osteopenia is a less severe state of decreased bone density.

Many people think that chiropractic care is contra-indicated with osteoporosis because they believe that all chiropractors just manipulate the spine aggressively. Well it is not so, there are many very low force techniques that chiropractors use in order to attain the same desired result: A BETTER FUNCTIONING SPINE AND NERVOUS SYSTEM!

Bones are constantly being broken down and replaced; it’s the normal process of the living tissue. When osteoporosis is present, the breaking down of the normal process is occurring at a faster rate than the replacement. Decreased density and strength is the result. That can sound a bit daunting and you may ask why are you, Dr. Brett, writing about this?

One really cool (I think) aspect of the chiropractic adjustment, beyond its effect on joint motion and the central nervous system, is the effect it has on the process of bone breakdown and replacement. A chiropractic adjustment stimulates the cells that are in charge of replacing bone (osteoblasts). So when one receives a chiropractic adjustment, they are not only improving joint motion and the health of their nervous system, they are also giving a positive boost to the strength of their bones. Getting adjusted supports the health of your bones and prevention of osteoporosis, as well as assists in the process of reversing it. Please note if you have active osteoporosis, certain adjustments may be modified until the strength of the bones have improved; it does not, however, preclude you from being able to get adjustments. Chiropractic is safe and effective!!

Other things that most people are going to know about increasing bone density is EXERCISE and obviously the building blocks of bone, namely calcium. BUT, and this  is the big issue here, osteoporosis is often not that there is not enough calcium in your diet, but that the vitamins that are needed to aid in the absorption of the calcium into the blood and cells (VIT K2) and calcium are imbalanced in their balance and quantities…. Here is more on vit K2:

  • Vitamin K2 is an important fat-soluble vitamin that plays critical roles in protecting your heart and brain, and building strong bones. It also plays an important role in cancer protection
  • The biological role of vitamin K2 is to help move calcium into the proper areas in your body, such as your bones and teeth. It also helps remove calcium from areas where it shouldn’t be, such as in your arteries and soft tissues
  • The optimal amounts of vitamin K2 are still under investigation, but it seems likely that 180 to 200 micrograms of vitamin K2 might be enough to activate your body’s K2-dependent proteins to shuttle calcium to the proper areas
  • If you take oral vitamin D, you also need to take vitamin K2. Vitamin K2 deficiency is actually what produces the symptoms of vitamin D toxicity, which includes inappropriate calcification that can lead to hardening of your arteries
  • If you take a calcium supplement, it’s important to maintain the proper balance between calcium, vitamin K2, vitamin D, and magnesium. Lack of balance between these nutrients is why calcium supplements have become associated with increased risk of heart attack and stroke
  • The best way to get vit K2 in your body is through superior nutrition and not by eating dead coral (most calcium supplements)!! Fermented vegetables, and cabbage juice are good ways!!!

For a much greater in depth look at the whole picture, go to this article by Dr. Mercola.

SO for your best results , you need to be crossing all the T’s and dotting all the I’s to give you the best chance. For a consultation to see if we can help you with Osteoporosis, give us a call … or drop us an email.

Dr Brett Lederle

chiroLIFE

044 382 3888