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THE MEDITERRANEAN DIET. A GUIDE TO GOOD HEALTH

 

(Published by Dr. Sal)

Make sure you include some of these Mediterranean cuisine staples in your own diet.

Mediterranean cuisine is not only one of the most flavorful diets in the world, but—thanks to a wealth of delicious, fresh ingredients—it’s also one of the healthiest. Make sure you include some of these staples in your own diet:

1 TOMATOES
Bright red tomatoes get their color from an antioxidant called lycopene. Research has linked diets abundant in tomatoes to lower cancer rates. Refrigeration diminishes their flavor, so store fresh tomatoes at room temperature.

2 WINE
Research shows drinking moderate amounts of alcohol (such as red or white wine) with a meal can help lower your risk of developing heart disease and diabetes.

3 LEAFY GREEN
Arugula, mustard greens, and other leafy greens are great sources of fiber and antioxidant vitamins, such as beta-carotene and vitamin C. Mediterranean cuisines feature leafy greens in many ways, from simple salads to the quintessential Greek spinach pie spanakopita.

4 PASTA
Whole-wheat pasta has a lower glycemic index (or GI) than “white” pasta. This is key for anyone at risk of diabetes, since low GI foods keep blood-sugar levels from spiking. With either pasta, including vegetables and unsaturated fats (like olive oil) also lowers a meal’s GI.

5 FRUIT
Most Mediterranean cuisines serve fruit for dessert, from figs stuffed with mascarpone to strawberries and mangoes in sweet wine. Low in calories, fruit is high in fiber, vitamins A and C, and essential minerals such as potassium and magnesium.
6 FISH
A source of lean protein, fish is also plentiful in omega-3s. These fats protect against abnormal heart rhythms and reduce inflammation, which may help runners recover faster. Fish that are rich in omega-3s include salmon, mackerel, herring, tuna, sardines, and lake trout.

7 BEANS
Whether dried or canned, beans provide a generous amount of fiber and plant-based protein, making them a healthy alternative to meat in everything from soups to casseroles. The classic Italian dish pasta fagioli combines beans and pomodoro sauce.

8 BROCCOLI
In addition to abundant fiber and antioxidant vitamins, broccoli and its cruciferous cousins—including cabbage, cauliflower, and Brussels sprouts—contain cancer-fighting substances called isothiocyanates.

9 SWEET PEPPERS
Red, yellow, green, and even chocolate-colored, sweet peppers add a painter’s palette of colors to meals—along with a healthy dose of vitamins A and C. Roasting or grilling intensifies their flavor and gives them a creamy texture.

10 GARLIC
Garlic helps keep total cholesterol and blood pressure down. Different varieties taste different, so experiment to find ones you like. Store garlic away from heat and sunlight to prevent it from sprouting.

News concerning Multiple Sclerosis

There could be some  new insight in the causes behind Multiple Sclerosis (MS) and other neurological conditions.

MS is a condition that affect mostly middle age women, in which demyelination occurs. The myelin sheath is sort of like the insulation around an electrical wire, it is responsible to speed-up the nerve impulse. That sheath is affected in patients with MS, and the individual loses part of it. This results in symptoms including pain, weakness, tingling and numbness in the upper extremities and neck, upper motor weakness, double vision and tremor among others.       Research lead by  the CDC and Standford University concluded that there was a correlation between viruses, particularly “Herpes” virus and MS. “herpes” virus exists in various forms, the most common to us causes “Shingles”. once the virus enters the body(host) it penetrates into the cell nucleus, site of our DNA. Once inside the cell the virus shades its outer layer, usually made from protein and tricks our body into thinking that it is part of us. Because a virus does not possess the necessary machinery to replicate(multiply), it uses our cell’s machinery to do so. Furthermore  the”Herpes” virus can stay dormant and undetected in our tissues for years where it will lodge itself in the central nervous system, especially in the “white matter”. When reactivated, the virus will potentially cause severe neurological problems. Specific antibodies tests to the “Herpes” virus are available. Drugs such as Acyclovir are deigned to stop the virus from multiplying. There is a live attenuated vaccine virus in the united States. it leads to antibody production and cell-mediated immunity.

Salvadore Kerkar DC.

Osteoporosis in women

 

Women are particularly at risk of osteoporosis after age forty says Dr. Sal. Osteoporosis is a progressive condition where bone mass decreases and therefore results in more fragile bones and more susceptible to fractures.

 

Foods that makes strong bones:

  • Vitamin A, D, K
  • Calcium, Magnesium
  • Flavonoids ( Soy, fruits, cocoa, nuts, wine, avocado …)
  • DHEAindex (2)

Avoid high amounts of sodium, sodas, sugar. increase your level of exercise as well.

The herb, Libisia Pumila is known to help bone strength and other female conditions.

It is also known to increase libido in women!

Back pain during pregnancy

 

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Dr. Sal  has had a lot of experience treating pregnant patients in the South Bay and is very educated in the subject. He received special training In Europe, while in graduate school and working with other health care practitioners.

Low back pain occurs in the area of the lumbar vertebrae in your lower back, and back of your hip, in the buttock area. Some women have symptoms of both types of low back pain.

You might also have pain that radiates to your legs in which case it is likely to be Sciatica. Sitting or standing for long periods of time and lifting usually make it worse, and it tends to be more intense at the end of the day.

It is very common during pregnancy and is due to compression of the nerves between the lower vertebrae. You should not ignore those issues says Dr. Sal as it will most likely worsen and cause a lot of discomfort.

Additionally, the pain does not always subside soon after delivery of the baby. Over the six-week period following delivery, the pelvic ligaments don’t regain their rigidity and this results in instability.

Conservative treatments:

  • Pregnancy Massage relieves the pain tremendously and safely.
  • Specific soft tissue techniques together with specific strengthening exercises will restore proper function in the lower back

Spinal decompression and gentle manipulations of the lower back or of the pelvis has provided relief and restored function for 91% of patients.

Keeping Your Spine Healthy Through the New Year

The Importance of Stretching for a Healthy Spine

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This time of year many people are starting their new exercise regimen as a new years resolution. Knowing the difference between each stretching technique and how to properly execute them is necessary for determining which stretch is best for your individual fitness goals. Inadequate stretching could lead to sprain/strains and dysfunction within the spine.  At Therapeutica, Dr. Sal stresses the importance of keeping your spine healthy by employing a variety of stretching techniques as an integrative part of his treatment protocol. Here are three of the most basic stretching techniques:

Static Stretching

The most common stretching technique, static stretching is executed by extending the targeted muscle group to its maximal point and holding it for 30 seconds or more. This type of stretching works best when the body is warmed up. The stretch can either be:

  • Active: Added force is applied by the individual for greater intensity
  • Passive: Added force is applied by an external force (such as a partner or device) to increase intensity

Dynamic Stretching

Dynamic stretching requires the use of continuous movement patterns that mimic the exercise or sport to be performed. The purpose of dynamic stretching is to improve flexibility for a specific sport or activity. For example, a long distance runner can do long exaggerated strides to elongate the leg muscles while improving flexibility.

Ballistic Stretching

This type of stretching is typically used for athletic drills and utilizes repeated bouncing movement to stretch the targeted muscle group. While these bouncing movements usually trigger the stretch reflex use with caution because it can cause an increased risk for injury. This type of stretching is best used with high performance athletes and well conditioned athletes.

At Therapeutica, Dr. Sal and his staff can aid in the rehabilitation of your body by using different myofascial release techniques for muscles that are in constant motion. Bring in the whole family for better health and fitness tips.

Injuries from a car accident?

Have you had any car accidents, personal injuries, or work related accidents?

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spine

 

If you were involved in a car accident makes sure you follow up as your condition might likely worsen if left alone. It is important to not underestimate the impact a car accident can have on your health. Dr. Sal and his staff at Therapeutica encourages you to bring in your family for a wellness check even if you are not experiencing pain. Dysfunction does not always have to manifest in pain so we highly encourage you to get your spine checked out.

Christmas Invitation

Dr. Sal invites you to celebrate this holiday season at Therapeutica!

 

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Volunteer Your Time For Those In Need

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Celebrate Thanksgiving by helping those in need.

Every year Dr. Sal volunteers at the Mission serving and organizing dinners for those in need. We are looking for a group of eight people to help Dr. Sal on Thanksgiving Day.  For more information and details call 310-373-5656.

How To Stay in Shape During the Holiday Season

How Dr. Sal recommends staying in good health and in shape during the holiday season

cupcakes

Compelling research shows that the ideal form of exercise is short bursts of high intensity exercise. Exercising at a very high intensity interspersed with periods of moderate rest is a program known as high-intensity interval training (HIIT). It is acknowledged as one of the best ways to get in shape. HIIT is especially accommodating for the busy mom whose schedule does not allow for a detailed exercise program. HIIT involves as little as four minutes of intense activity combined with rest for a total workout of only around 20 minutes. Since HIIT is quite intense the program is recommended two to three times a week max. Not only does it beat conventional cardio as the most effective and efficient form of exercise, it also provides health benefits you simply cannot get from regular aerobics. Dr. Sal employs this regimen on a daily basis himself and has found profound results among his athletes.

At Therapeutica, Dr. Sal acknowledges the importance of fitness. As a sports medicine chiropractor he recommends exercising 4-5 times a week, eating nutritious meals, and coming in for regular treatments. Treatment during the holidays depending on your individual needs can include:

  •  Acupuncture- Regulates the hormones that might fluctuate during the stressful times of Christmas shopping and meal planning. In addition, acupuncture aids in the stimulation of digestion and the clearing the toxins from the body.
  • Physiotherapy-Calms muscles that have been in chronic spasm due to compensations in the spine
  • Chiropractic- Regular adjustments aid in the support of a healthy and healing immune system.
  • Active care regimen-Dr. Sal individualizes active care exercises and stretches based on you needs and severity of your condition. He incorporates lengthening muscles that have been chronically shortened and advises for certain strength training programs to build muscle endurance.
  • Soft tissue therapy-Aids in the reduction of stress and the stimulation of blood flow to areas that are lacking an adequate supply of oxygen.
  • Sports related conditions- Individualized treatment can help prevent injuries during the cold winter season. Mobilization of the joints and muscles can significantly decrease the pathological compensations in the body.

 

 

Womens Health Expo

Dr. Sal’s involvement in The Women’s Health Expo was a success!

womens pic

 

Some of the topics covered at the event were:

  • Effects of high heels on the biomechanics. We know that it’s hard to give up those cute high heels so there are some things that we can help you with at Therapeutica.   See what happens…Read more