Safely Grilled Baby Back Ribs

16 Apr 2014 Recipes & Home Remedies

 INGREDIENTS:
2 whole racks of beef baby back ribs, membrane removed
Your favorite dry rub, or you can mix together this fantastic one:
8 Tbsp. packed brown sugar
2 Tbsp. salt

1 Tbsp. chili powder
1/2 tsp. ground black pepper
1/2 tsp. cayenne pepper to taste
1/2 tsp. paprika
1/2 tsp. Old Bay seasoning
1/2 tsp. dried thyme
1/2 tsp. onion powder
1/2 tsp. garlic powder

Place each rack of ribs on a piece of heavy-duty aluminum foil shiny side down. Rub the ribs generously with your dry rub mix.  Wrap the ribs tightly in the foil and refrigerate for 8 hours or overnight. When you are ready to cook, preheat the oven to 250 degrees F. Place the foil- wrapped ribs on a baking sheet and cook for 2 1/2 hours. Carefully unwrap the ribs and ready your BBQ grill. Place your ribs on the grill using safe grilling techniques—indirect cooking, drip pan and low cooking temperature—and slather with your favorite BBQ sauce. Grill until the sauce begins to bubble and turns just a shade or two darker.

Great ways to a Successful Stretching

16 Apr 2014 Your Overall Health

Traveling to your summer vacation destination typically requires sitting in a car or plane for at least a few hours leaving you tin-man stiff and achy. Your body prefers to move, bend and flex which isn’t always easy in the sky or on the road and travel isn’t the only culprit. Sitting at a desk all day can lead to that same achiness, usually between the shoulder blades, the low back and the sides of the thighs.  We all know that it’s important to get up and walk around while on a plane, stop at rest stops for a walk while driving and get away from your desk at regular intervals, but a few simple tools can make stretching breaks far more effective. For added relief at home, work, or on the road- grab a towel, a tennis ball and a rolling pin and make these simple stretches part of your everyday routine.

The Towel Stretch

Keep your shoulder blades down when performing this stretch and make sure to work both sides of your body.  Walk your fingers toward each other to deepen the stretch and give relief to hunched shoulders and neck. This stretch can be done with a towel or sweater, or simply clasp both hands behind your back and lean forward lifting your hands away from your back. This is also a great stretch for kid-carrying moms.

The L Stretch

Using the car or a chair, flex forward at the hips without rounding your back to elongate the space between each vertebrae.  Don’t be afraid to stick your butt out and walk your legs further and further away from the car or chair.  This will open up the spine and spaces between the discs.  For a more advanced version of the stretch,  bend forward toward your toes with your arms reaching in front of you. This will create a more intense stretch on hamstrings and calves 

Tennis Ball Pain Release

An easy-to-pack tennis ball and these simple stretches can provide immediate relief.

  • Place the tennis ball between the seat and the small of your low back pressing back toward the seat of the car or plane. Roll it around the low back muscles in a circular pattern stopping at the sorest spots and adding a bit of extra pressure. This releases the tight parts of the muscle called triggers that cause pain and aching.
  • Sit on the tennis ball using varying amounts of pressure to release the tight muscles of the glutes. Focus on the lateral portion of the glutes and roll in an up and down motion while balancing on your other cheek.  If you feel a tingling sensation down your leg, you may be applying too much pressure directly over the sciatic nerve. This won’t cause any damage or injury but you will want to reduce the amount of pressure you are placing on the ball.
  • Place the tennis ball between your palm and your thigh muscle and roll the ball in a circular motion around the muscle. Vary your pressure and when you find a sore spot hold the ball there and make smaller circles over this area. If it’s comfortable, you can lean forward placing more of your weight on the ball, which will increase the pressure. Too much pressure can cause bruising so be careful!

IT Band Roll

Grab a rolling pin from your kitchen and take it with you on a road trip. Unfortunately a rolling pin won’t make it through airport security!  While sitting in a car or chair, shift your weight to one butt cheek so the IT band is easily accessible. Roll the rolling pin back and forth from just below the hip to just above the knee. Because of the large surface area, bruising is unlikely.

These simple tricks can make for a much happier travel experience! If you have trouble spots other than the ones above, we would be happy to have you come in and we can go over a detailed list of stretches specially designed for your body.

Avoiding the Dangers of Summer BBQ!

16 Apr 2014 Recipes & Home Remedies , , ,

 Summer is in full swing and there is nothing more all-American than a good outdoor barbeque! But before you fire up those coals you should be aware that recent research by the National Institute of Health has discovered two cancer-causing byproducts associated with barbecuing red meat, poultry, lamb, pork, and fish.

  1. The first is a carcinogen called heterocyclic amines (HCAs). HCAs are formed when meat is overcooked or char-grilled.
  2. The second carcinogen associated with barbecuing is polycyclic aromatic hydrocarbons (PAHs). PAHs are formed when fat drips onto the coals or a hot surface and are transferred to the food via the smoke. They can also form directly on the food when it is charred.

But don’t throw out that BBQ grill! Instead, follow these simple safety tips so you and your family can enjoy a healthy barbecued dinner.

  • On a charcoal grill, push the coals to the sides and place a drip pan in the empty area under your food to prevent flame-ups. Make sure to cook at a lower temperature and with the lid closed. The coals shouldn’t be flaming. Cook when they are glowing and have a layer of gray ash on the top.
  • On a gas grill, use only the outer burners. Cook food in the center above a drip pan with the lid closed using the lowest temperature possible.
  • Cut down on the amount of meat you cook and instead choose more fruits and vegetables like peaches, nectarines, portabello mushrooms, zucchini, tomatoes, corn, and bell peppers. When cooking meat, make sure to trim the fat to reduce the chance of flame-ups.
  • Use the lowest temperature to cook your food thoroughly. Keep the grill rack as high as possible to keep the food further from the heat source. Use a meat thermometer so the meat doesn’t stay on the grill any longer than necessary.
  • Flip food frequently to avoid charring. Use a spatula instead of stabbing it with a fork which will allow fat to drip onto the coal.
  • Use a drip pan and keep water in a spray bottle to quickly put out flame-ups.
  • Marinating food has been shown to reduce the formation of cancer-causing substances. The ingredients (especially vinegar) in marinades can actually protect the meat and reduce the chances of carcinogenic compounds forming.
  • When you are done cooking, clean any oil or grease off your grill by turning up the heat to high and closing the lid for about 10 minutes. Then use a grill brush to clean the grates.

Still concerned? The best way to deal with these warnings is moderation. Use safe grilling techniques and limit your barbecued dinners to two or three times a week.

Adrenal insufficiency: a common diagnosis related to everyday thyroid function

16 Apr 2014 Your Overall Health , , , , , , , , , , ,

What happens when the adrenal gland is dysfunctional?

One can experience hypo function of the adrenal gland itself and hyper function of specific hormones of the adrenal gland. Adrenal insufficiency is less serious but can cause major lifestyle dysfunction.

Hypo Function
  • Addison’s Disease – a failure of the adrenal cortex which can be caused by external triggers, infection, trauma, toxic chemical exposure and psychological stress (considered autoimmune)
    Symptoms:  hyperpigmentation (mouth, areolae, perineum), weight loss, depression, postural hypotension causing vertigo and Azotemia (kidney failure and urea)
    Test:  Serum cortisol, 24 hour free cortisol and ACTH stimulation test, standard electrolytes may be imbalanced potassium and depressed sodium
  • Adrenal Insufficiency Syndrome – caused in Western culture due to psychological stress and poor nutrition which depletes adrenal reserve
    Symptoms:  Excessive fatigue, PMS, irritability, salt craving, confusion, poor memory, weakness, palpitations, insomnia, constipation or diarrhea
    Tests:  Saliva or Urinary Cortisol usually done in 4 saliva tests or a 24-hour urine sample.  Also Test Testosterone, DHEA-S, Glucose, Serum Na, Serum K, BUN high normal or elevated
Hyper function
  • Cushing’s Disease – Excessive adrenocortical hormone production.  Adrenocortical production increases when a stressor occurs and then cortisol is released usually, cortisol is released until the stressor goes away, but in Cushings disease release of hormone is excessive and constant.  Some suffer from a low level of Cushing’s called hypercortisolism.  It is thus triggered by stress.
    Symptoms in full blown cases:  Redistribution of the fat on the face and truncal (chest area) area (moon faces), hypertension, osteoporosis, weak connective tissue, insulin resistance, decreased immunity, mood disorders, poor wound healing, virilism (secondary male characteristics) in women.
    Tests:  24-hour cortisol test, EKG, Elevated Na levels, K levels, Eosinophil levels low
  • Primary Aldosteronism (Conn’s Syndrome) – Excessive aldosterone is produced by the adrenal gland.  Most commonly caused by stress and seen in the majority of hypertensive patients.  Can occur secondarily to renal artery stenosis and thus a build up of a product called rennin or a begin tumor called an adenoma.
    Symptoms:  Hypertension, women in 30-50 years old, heart palpations, weakness, muscle cramping, headaches, parasthesia, polydipsia and polyuria
    Tests:  Potassium serum testing, blood pressure measurement, ECG, Serum aldosterone, urinary aldosterone, CT Abdominal, plasma renin levels
  • Pheochromocytoma – Tumor of the adrenal medulla that secretes high levels of norepinephrine, epinephrine and dopamine.  It is relatively rare.
    Symptoms:  Headaches, diaphoresis, palpitation and hypertension
    Tests:  Urinary measurement of Neuropinephrine and Epinephrine, CT scan Abdomen

What are the Adrenal glands?

These are triangular shaped glands that sit superior to or on top of the kidneys like a hat around the 11th and 12th thoracic vertebrae.  These are known as the endocrine glands and are actually two different glands in one. The cortex and the medulla are encapsulated inside each other.  They secrete hormones such as mineralocorticoids, glucocorticoids, cortisol and androgens.

What is the major function of the Adrenal gland?

Medulla:
  • Release Adrenaline (epinephrine) – fight or flight response function, increase blood pressure and insulin resistance
  • Release Noradrenaline norepinephrine) – Vigilant concentration, increases contraction of the heart
Cortex:
  • Glucocorticoids, hydrocortisone (cortisol) – Weakness, fatigue, anorexia nausea, trouble sleeping
  • Testosterone, Androgens – Weakness, fatigue, lack of sex drive
  • Mineral corticoids, aldosterone – Hypertension

How would I determine if I have Adrenal Insufficiency?

Adrenal insufficiency is a common diagnosis heavily related to everyday function and is especially prevalent in individuals with Thyroid conditions.  It is often under diagnosed since it is generally not recognized in conventional medicine.

Testing is done either through serum blood or saliva. Saliva testing is preferable because you can do it easily at home taking four separate samples throughout the day allowing you to see a daily rhythm. This is important as this gives us clinical knowledge to see if, and at what point in time, your cortisol level needs support or supplementation.

Sample of what a normal healthy cortisol level should look like.

cortisol_12032012

                         

 

 

 

 

 

 

What is the treatment for Adrenal Insufficiency?

The treatment is usually some lifestyle modifications coupled with a group of herbs called adaptogens.  A doctor will determine what types of adaptogens are needed based on your lab results and symptoms.  Lifestyle modifications include diet, sleep habits and stress reduction techniques.

What happens if I don’t treat Adrenal issues?

Since they are largely caused by autoimmune and stress response, people who are left untreated can face the following problems:

  • Hypertension
  • Thyroid issues start or become worse
  • Sleep issues
  • Hormone imbalances
  • Increased cancer risk

Our clinic prides ourselves on helping manage your health. It is our passion and it should be your goal.  You can fill out the hormone checklist on our website and email it to info@in-healthclinic.com for scoring to see what risk factors you may have.  We do cortisol and hormone testing in office and even offer 10-minute free phone consults to determine if we are a right fit for you.

How to properly Cook with Oil

16 Apr 2014 Recipes & Home Remedies, Tips & Tricks , , , , , , , , ,

Oil 

The word “oil” often brings negative connotations associated with fats that are in foods.  However, we need to recognize that there are both good and bad oils and good and bad fats.  A good oil or fat may start out healthy but may become unhealthy when we use it or cook it the wrong way.  Our general instincts may be to avoid fats. But when armed with a little knowledge, you can choose healthy oils and fats and use them to maximize health benefits.  Remember: If the oil goes beyond its smoke point, it will lose the health benefits so pay close attention to temperatures!

Oil
Smoke point & Suggested Use
Flavor
Health Benefits
Avocado Oil 520° High Heat sautéing, dressing and dip Green color and delicate avocado taste Lower blood pressure & boosts absorption of antioxidants
Rice-Bran Oil 490° High Heat pan frying and sautéing Mild flavor lets food flavor stand-out Lowers Cholesterol & potential anticancer agent
Grape seed Oil 425° good for baking & high-heat sautéing Very neutral High in Vitamin E & omega 6 fatty acids
Macadamia-Nut Oil 450° Medium heat.
Stir frying & vinaigrettes		 Subtle macadamia nut taste best with Asian dishes More oleic acid than olive oil           (fatty acid)
Sesame Oil 350° Medium heat good for baking & marinades Sweet nutty taste Keeps cholesterol & blood sugar low
Coconut Oil 325° Medium heat baking & sautéing Distinct coconut flavor Lauric acid good for cholesterol levels also antiviral & antibacterial
Walnut Oil 320° Medium heat good for drizzling over cooked vegetables Savory with slight walnut flavor. Rich in Melatonin a sleep regulating hormone
Roasted Pumpkin-Seed Oil 250° Low heat works for salad dressing Smoky and earthy Heart healthy fatty acid, & eases symptoms of prostate enlargement
Extra Virgin Olive Oil 300° but varies with company Distinct Olive oil flavor Immune boosting, antibacterial & anti-fungal

Search

+