Pacific Way Wellness Center   Quarterly Health Newsletter From the Chiropractic Office of Dr. Theodosia Woods - Fall 2008

• Harvesting Real Food
• Mother's Milk: The Natural Choice
  
• Breastfeeding Challenges
  
• Inflammation and Your Diet
  
• Recipe: Baked Squash
• Office News
  

                                                                                                                - Siddhartha Gautama, The Buddha, 563-483 B.C.

Autumn is the perfect opportunity for us to reflect on the passing year – both the good and the bad. Recently, there seems to be many things happening in the world that we cannot necessarily control. However, it is always within our abilities to be individually responsible for our own personal health. At Pacific Way, we believe that this responsibility begins with choosing natural, real foods.

Everyone should recognize that the lifestyle and diet choices we make every day have a direct impact on our overall well-being. There is no doubt that what we put into our bodies and how we take care of ourselves largely determines both the quantity and quality of life we can achieve. Therefore, from the day we are born, it is very important that good nutrition be taught and encouraged.

Experts agree that there is no better way to ensure a healthy start in life than by breastfeeding our children. As reported in the article “The Importance of Human Milk”, every research study conducted on breast milk has proven it to be the most superior and beneficial form of infant food. This is because breast milk is a complex, biological fluid that contains live cells and many other protective ingredients not found or duplicated in any type of artificial formula. This unique blend of ingredients ensures that breast milk provides infants with the right balance of easily-digested nutrients needed for optimal health. Additionally, the antibodies in breast milk boost an infant's immune system and help to fight off any bacteria, germs, or allergens that may be present in the baby's environment.

The National Alliance for Breastfeeding Advocacy has been working hard to promote breastfeeding as the gold standard of infant nutrition. They strongly reinforce the idea that breastfed infants are healthier and experience better overall growth and development compared to formula-fed infants. For example, numerous studies have shown that formula-fed infants often have increased rates of many illness like respiratory disease and ear infections, as well as an increased risk of things like Sudden Infant Death Syndrome and even childhood cancers. Thus, it is no surprise that most major health organizations are recommending all infants be solely breastfed for the first six months of life, with continued breastfeeding for up to 2 years of age or beyond.

It is natural for minor issues to arise with breastfeeding since it is a learned process for both the mother and the baby. The US Department of Health and Human Services (HHS) reports that the most common problems faced include sore and/or irregular shaped nipples, engorgement, plugged ducts, breast infection, thrush, nursing strikes, and low milk supply. Fortunately, there are several
at-home solutions to address many of these issues and women should not be afraid to speak with a lactation consultant or their doctor. Additionally, HHS recommends three simple things a mother can do to help prevent many breastfeeding challenges:

    1) Nurse early and often.

    2) Nurse with the nipple and areola in the baby's mouth, not just the nipple.

    3) Breastfeed on demand.

As a supportive tool for mothers, HHS also publishes a booklet called “An Easy Guide to Breastfeeding”. It offers practical advice and answers to frequently asked questions, as well as directing mothers toward other breastfeeding organizations and information resources. This guide can be downloaded for free at www.4women.gov/pub/bf.cfm.

To Your Health magazine reports that research has shown that commercial feedlot meats, along with refined sugar, grains, and oils, can all produce inflammatory responses. Unfortunately, 80% of the average American diet is made up of these foods. To control and/or reduce inflammation, it is recommended that we try to eliminate or replace these foods with a wide range of vegetables, fruits, raw nuts, and lean or omega-3 protein sources like fish and grass fed or free range meats. Additionally, overeating can also lead to an inflammatory response. Therefore, it is important to determine what is the appropriate amount of food your body really needs.

To add more flavor to healthier dishes, there are many popular spices such as garlic, ginger, and turmeric that are anti-inflammatory. You might also want to enhance your food with some good fats including olive oil, coconut oil, and butter. In general, the biggest key to successful diet changes is moderation so that eating healthy does not become a stressful experience. A series of small diet changes over a period of time will make it easier for you and your family to adjust to healthier eating and increase your ability to stick with the changes.

For a sweet and nutty side-dish, try the following tasty squash recipe:

1 Large Acorn or Butternut Squash

4 Tbsp Butter, cut into pats

¼ Cup crushed pecans or walnuts

2 Tbsp Brown Sugar

1 Tsp Cinnamon

Preheat oven to 350 degrees. Cut squash in half and remove seeds. Press pats of butter evenly into both halves of squash. Top with nuts, brown sugar, and cinnamon. Place squash in a glass baking dish and bake for 30-35 minutes until soft.