Mayonnaise and tuna fish have gone together for years. However, for someone who is sensitive to eggs, or just wants a change, here is a great substitute for mayonnaise in your tuna fish! Just use avocado. I call it a "tunacado"! Delicious and nutritious. The avocado supplies you with healthy oils and fats, the tuna provides the protein.
Ingredients for one:
• 1 cans of flaked light tuna
• 1/2 ripe avocado
• 1/4 cup chopped celery
• 1/4 cup chopped red onion
• 1/8 cup chopped, toasted walnuts
• 1/2 tsp dijon mustard, optional
• 1/4 tsp cumin, optional
• salt and pepper, to taste. I like to add jalapeno pepper
1. In a large bowl, mash up avocado with the back of
a fork or potato masher.
2. Add in tuna, celery, red onion and walnuts. Mix well.
3. Add in dijon, cumin and salt and pepper. Mix well.
4. Serve on bread, top on salad or eat plain.
5. Will keep up to 1 week in refrigerator.
Most digestive problems, including colitis, can be healed with proper diet and eating habits. In a prior post I talked about consulting our "owner's manual" to understand how we are supposed to eat. Here I will list a plan to help heal colitis, or any digestive problem for that matter.
If you read your "owner's manual", you will see that we were not genetically designed to eat grains and sugars. Our genes code us to eat lots of greens, animals that eat greens (not grains), the eggs of animals that eat greens, seeds and nuts, and plenty of clean water. That is it. That is your genetic code diet. I would also reduce the intake of nightshade vegetables (tomatoes, white potatoes, eggplant, and peppers).
Simply cutting back your intake of grains (wheat and gluten products) and sugars will go a long way to help your digestive system heal. A diet plentiful in vegetables and fruits is critical, except for the nightshade group. Probably one of the most important steps to take if you suffer form colitis is to take a good from of probiotics: re-populating your bowel with healthy cultures of friendly bacteria. Eating fermented foods (ex. sauerkraut, kimchi) is an excellent source of probiotics.
Another important ally to healing is to optimize your intake of vitamin D and omega-3 fatty acids (krill or fish oils). Avoiding stimulants and irritants are also key (caffeine, aspirin).
Lastly, exercise that increases your circulation activates healing and well-being. I like interval training and body weight exercises because they are easy to perform, are efficient, effective, and inexpensive.
In summary, eating what we are genetically designed to eat, adding some assistance to digestion and healing in the form of probiotics, optimizing your vitamin D and omega-3 fatty acid intake, and exercise are all great steps to take to heal your digestion.
It is that time of the year and you can't go anywhere without seeing the gorilla marketing used to sell flu vaccines. Helping to push those sales are the never-ending statistics stating that yearly deaths from the flu are estimated to be 36,000!!! Scary huh? I recently heard on the radio that 52,000 people die each year from the flu. Come on man! Really?
Fortunately, after some research, I found this figure to be grossly over estimated. In addition, deaths from pneumonia, respiratory, and circulatory illnesses were included with deaths from the flu.
A paper published in 2005 from MIT asked the question if the flu death figures were accurate or just PR.
In addition, studying the statistics of our government's own publication, U.S. Vital Statistics Mortality Data, we find a totally different story than the one being fed us. Studying the chart, the average yearly death total from the flu between 1995 and 2010 was 1,206! The low was 257 deaths in 2001 and the high was 2,918 in 2009. A far cry from 36,000 deaths per year. How can this be? Follow the money and think for yourselves. Hyping fear and scaring people is an effective way to sell a product, a product that brings in billions (that's billions with a "b") of dollars. Most of the deaths recorded are from pneumonia and a small percentage of those pneumonia deaths are from influenza. The CDC now says that "only 8.5 percent of all pneumonia and influenza deaths and only 2.1 percent of all respiratory and circulatory deaths" are influenza related. On their website the CDC even states that they do not know how many deaths are from the flu each year.
The best flu vaccine is prevention and there are effective, natural ways to protect yourself:
1. Optimize your vitamin D, either with appropriate sunning technique or supplementation.
2. Reduce your grain and sugar intake as it weakens your resistance.
3. Eat plenty of fresh fruits and vegetables.
4. Take a good probiotic
5. Wash your hands.
6. Get plenty of rest and good sleep.
7. Exercise regularly.
8. Don't fall for the hype.
Grains, contrary to popular belief, are not good for us as they supply too much of the inflammatory omega-6 fatty acids. People in this country eat far too many in the form of breads, cereals, and yes, my favorite–pasta. Even whole grain pasta is not good. A grain is a grain, is a grain. It still supplies omega-6 fatty acids, even the "natural" whole wheat, whole grain foodstuffs. Even the government's food pyramid is upside down!
So what are you supposed to do, especially when you like pasta like me? Especially spaghetti and meatballs? I use a julienne vegetable peeler and make zucchini noodles. Use the skin and all and peel right down to the seeds. You can then cut up the core and thrown them in a stir fry or sauce. Take the zucchini noodles and saute them in coconut oil (or olive oil) for 2-3 minutes until just tender, season to taste. and voila– a great tasting and healthy pasta-like dish. You can put them in a stir fry, eat them as a side dish, put spaghetti sauce on them, etc. Sometimes I mix in carrots that are julienned too. Try and just eat!
Mr. N came into my office with symptoms of one sided headaches and eye pain rated at "10" on a 1-10 scale. He had them for months. His MD told him he had cluster headaches, yet a headache specialist told him he had migraines. The medications did not work and actually made him feel worse. When I examined him for this common malady, I pressed on the one or two spots that I had a strong sense were the culprit, and to Mr. N's relief, the pain was exactly reproduced. He was relieved because he knew that if I could touch his pain, I could relieve it.
That is exactly what happened. He had a painfully stiff cervical facet joint, a joint in the neck spine that commonly refers pain onto the head and face, including the eye and forehead. He also had painful muscle knots, called trigger points, that when pressed upon, did the same thing. After releasing tension in both the joint and muscle trigger points, Mr. N commented that his headache was down to a "2" on the same 1-10 scale. I am confident that after a bit more treatment and exercise/posture instruction, his headaches will be a thing of the past.
Although headaches are no laughing matter and should be properly assessed, the more commonly and innocent causes should be looked for and treated using safe and effective techniques. "Cervicogenic" headaches, or headaches having their origin in neck (cervical) structures, are incredibly common and often overlooked by the medical profession. They are often over-medicated and cause much unneeded suffering and disability, yet respond wonderfully to chiropractic care. Have a headache? Get your neck checked.
The Four Agreements, a great little book written by Miguel Ruiz, is a gem containing bits of practical wisdom. I highly recommend people read it and contemplate the power in its simple messages. Make these four agreements with yourself and see how it effects your life:
1. Be Impeccable With Your Word Speak with Integrity. Say only what you mean. Avoid using the word to speak against yourself or to gossip about others. Use the power of your word in the direction of truth and love.
2. Don’t Take Anything Personally Nothing others do is because of you. What others say and do is a projection of their own reality, their own dream. When you are immune to the opinions and actions of others, you won’t be the victim of needless suffering.
3. Don’t Make Assumptions Find the courage to ask questions and to express what you really want. Communicate with others as clearly as you can to avoid misunderstandings, sadness, and drama. With just this one agreement, you can completely transform you life.
4. Always Do Your Best Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best, and you will avoid self-judgment, self-abuse, and regret.
On of THE best ways to exercise is with high intensity interval training. One simple and fun way that I train is to mix up different exercises as intervals. Remember, the idea is to do short bursts of intense movement, followed by rest. Using a stopwatch, the intervals I often use are 30 seconds of exercise, followed by 90 seconds of rest. I do 6-8 intervals depending on how intense I work out or how I feel that day.
For instance, I commonly go to the local high school track to exercise. I will lightly stretch for just a few minutes and my first interval will be a 30 second run on the track. I stop and walk for 90 seconds. The next interval I do consists of fast push-ups on the grass for 30 seconds. I then walk for 90 seconds as rest. I then do another run for 30 seconds after which I rest for 90 seconds. Next, I will do pull-ups on the soccer goal posts for 30 seconds and rest with a 90 second walk. Get the idea? I run again for 30 seconds, then rest for 90 seconds. I will do another interval of push-ups for 30 seconds, then rest. Finally, I will run one more interval for 30 seconds, then rest. Done! If I feel I still have energy in the tank, I will run another 2 intervals and call it a day. Try it. It's a great work-out and it's fun to mix and match exercises. You can try other exercises to your liking (bridges, lunges, jumping jacks
1. run for 30 s, rest 90s
2. push-ups for 30s, rest 90s
3. run for 30 s, rest 90s
4. pull-ups for 30 s, rest 90s
5. run for 30 s, rest 90s
6. push-ups for 30 s, rest 90s (stop here if tired)
7. run for 30 s, rest 90s
8. run for 30 s, rest 90s
You can predict your chances of experiencing lower back pain by performing a test. It is called the lateral side support test. If you can not hold this position for 45 seconds, your risk for lower back pain is high. The good news is that the test can also be the training. Check out the video in our video section on this site. Just scroll down to the "side support" video. Simply get into this position and hold it as long as you can without too much shaking, or you losing the angle of hold. Repeat three times on each side every day. You do not have to do it this much forever! Once you get to be able to hold this position for one minute, then you can do it 2-3 times per week. It won't take long for you to attain this level of training, maybe 2 weeks.
What is the single most important thing you can do to reduce your risk for serious disease such as heart attack, stroke, and cancer? It is to optimize your vitamin D levels. Studies show that optimized vitamin D intake can reduce your risk by over 70%! This can be accomplished by either proper sunning technique, when the sun is strong enough, or by proper supplementation. A vitamin D blood test needs to be done to assess your levels. It is the most important blood test you can get, even more so than cholesterol! Vitamin D3 should not be taken alone but needs to be taken with magnesium and vitamin K2. There are supplement preparations on the market that have all 3 in one capsule. Optimizing your blood levels to 60-70 ng/L year round is the goal. If you have sun, use it safely and do not get burned. 10-20 minutes per day when the shadow you cast is shorter than you are tall. That is when the sun is strong enough to generate vitamin D from cholesterol that is in your skin!
I am George DeFranca, DC, chiropractic physician in Central Massachusetts since 1982. I love my patients, my practice, and talking and teaching about health. I enjoy the outdoors, especially the ocean and kayakfishing.