The Appeal of an Avocado

In honor of my desire to eat an avocado with every meal, I thought I would dedicate this return to blogging to this healthy 'good for you' fat.
First, lets start with a little history of the the ever amazing AVOCADO.
The avocado that everyone is familiar with is the Haas avocado, which was bred into existence in the U.S.A. In 1925, Rudolph Haas, a postal worker, decided to find a cheaper way to grow them by graphing a seedling with a the Fuerte avocado. The issue with the Fuerte avocado was that they took years to grow and therefore very expensive to grow. Rudolph wanted to find a way to grow a cheaper and faster way. Thus, the Haas avocado was born after many attempts. Rudolph spent the rest of his life promoting and selling the avocado to local markets and restaurants. Thank goodness he had such perseverance or we all wouldn't be enjoying the fruit of his labor. (No pun intended! Okay, maybe it was.)


Haas avocados are available during spring and summer months, while Fuerte, Zutano, and Bacon varieties are found in the winter.
Avocados provide 20 essential  nutrients such as fiber, potassium, vitamins' K, E, & B. They do have approximately 4.5 grams of fat per avocado but that is mostly good fat that will in turn help you increase your absorption of fat soluble vitamins such as beta carotene and vitamin D.
Avocados make a delicious addition to just about any meal. Here is a recipe for an avocado dip that is quick and easy to make.


Quick and Easy Avocado Dip:
2 Large ripe avocado ( you can tell they are ripe when you squeeze them and they give just a little. Too hard means not ripe enough. Too soft means past its due date. )
4 or 5 scallions, chopped finely
1 tomato, chopped finely
1 tablespoon of Chai Chipotle hot sauce ( Intensity Academy) 
1 teaspoon of salt


Enjoy with chips or add it to your favorite black bean and rice dish!. 

Returning To Childhood Dreams

Two months ago, I attended a Pilates Mat Certification class to fulfill my lifelong dream of being a Pilates instructor. I acquired this dream when I had the opportunity to experience Pilates for the first time in Chicago. After one class, I was hooked. I planned to start certification then and there but life doesn't always go as plan. I moved to Florida and my Pilates dream was put on hold.
Until I met Terry Sanchez. Terry Sanchez was the leader of a networking group and fellow Pilates lover. After a chance breakfast meeting, we started taking a Pilates class on Saturday mornings. But as life does sometimes, our Saturday mornings got busy and we were unable to continue it on a regular basis together. Terry did continue on and even carried her husband there one morning.
After a couple of weeks of not going, I was talking to someone about my love Pilates and they mentioned how I should just go for it. Then I remembered that Terry had taken a mat certification class in Tampa. I looked online and luckily they were having a class the following month. I signed myself up. I was excited to call Terry and tell her what I had done but thought it best to wait till the next day. That afternoon Terry Sanchez passed away from a brain aneurysm and left a huge whole in many people's lives. I was blessed to have the opportunity to get to know her.
Needless to say, I was excited about attending my Pilates workshop that upcoming weekend. And I couldn't have been more excited to meet Glynn Owens, dance instructor at the Straz Performing Arts Center. I have danced since I was five years old. I still have my dance pictures of me in my 'good ship lollipop' sailor outfit. But as I got older, I was unable to find adult dance classes. Nothing is more awkward than being thirty years old in a dance class with 14 year old girls. I may be in good shape but not that good of shape.
Glynn spoke of teaching a REAL adult ballet class with all different levels of expertise. I was immediately intriqued. After several promises that he was not lying to me, I signed up for classes for the summer.

 ' In my dreams, I never have an age.' -Madeleine L'Engle

Zen of Motorcycle Safety

Spring has finally sprung here in Florida, which means riding around with the top down on your car and getting out on your motorcycle. Only in Florida it seems people forget how dangerous riding a motorcycle can be. Florida is the state of flip flops and bikini tops and that is exactly what I see riding out there on their motorcycles with no helmet in an effort to look cool and feel cool.
Now, first you are probably thinking that it is easy to judge when you don't ride yourself. But I will have admit to being a rider ( at least on the back of my boyfriend's motorcycle) And we ride by this rule - ATGATT ( All The Gear All The Time) for these exact reasons.

1. In the year 2000, 2,862 motorcyclists were killed and an additional 58,000 were injured in traffic crashes in the United States.
2.Per vehicle mile traveled in 1999, motorcyclists were about 18 times as likely as passenger car occupants to die in a motor vehicle traffic crash and 3 times as likely to be injured.
3.In 2000, there were 1,300 two-vehicle fatal crashes involving a motorcycle and another vehicle. In 35 percent (459) of these crashes the other vehicle was turning left while the motorcycle was going straight, passing, or overtaking the vehicle. Both vehicles were going straight in 328 crashes (25 percent).
4.Almost half (45 percent) of all motorcyclist fatalities in 2000 resulted from crashes in seven states: 276 in California, 259 in Florida, 227 in Texas, 149 in Pennsylvania, 126 in Illinois, 126 in Ohio, and 119 in New York.
5.Nearly one out of seven motorcycle operators (15 percent) involved in fatal crashes in 2000 were operating the vehicle with an invalid license at the time of the collision, while only 12 percent of drivers of passenger vehicles in fatal crashes did not have a valid license.
6.NHTSA estimates that helmets saved the lives of 631 motorcyclists in 2000. If all motorcyclists had worn helmets, an additional 382 lives could have been saved.
7.Ear plugs. An hour at highway speeds will subject your ears to enough wind noise to cause some hearing loss.
8. Road Rash is due to sliding the skin across the gravel and rocks on the road. Road rash can easily get infected as it destroys most of the skin's natural defenses to bacteria. Infections can be so dangerous that many people can loose limbs

And there are many more reasons why you should wear your gear. Most people make a living by doing some physical activity. Not wearing gear can greatly increase the recovery time needed for a motorcycle accident.

In a previous life, I worked at a motorcycle dealership and service shop. Almost all of the stories that involved wrecked bikes that came in were from people who just were going down the street to the store or around the block and didn't think they needed to wear proper shoes or gear. One of my favorite customers almost lost his leg due to road rash caused by wearing khaki shorts. And a majority of these customers are very smart individual but just have the mentality that it would never happen to them. Like with everything in life, it happens when you least expect it.
Hear is a list of minimum items that you should wear while riding your motorcycle:
1. HELMET - full face helmets are the best as it gives you the most protection from all angles when you hit the ground. And remember, if you drop you helmet, it is deemed ineffective in a crash and you will have to get a new one. So be careful where you put it down.
2. Jacket - There are many motorcycle jackets that are available today that offer different layers with appropriate venting to allow for air flow to cool you down while riding. Make sure you have elbow, shoulder, and back plate for protection. Joe Rocket offers great quality jackets at reasonable prices.
3. Gloves - When you go down, your hands will instinctively outstretch to protect you. Your hands are what allow us to do all our daily activities. Don't take them for granted! Alpine Stars is a good place to start to find quality gloves.
4. Pants - Ideally, you should wear motorcycle pants to help protect you from injury if you were to lay down your bike. But if you are unable to do so, please don't wear shorts! The jeans or khakis might not provide much protection but you will appreciate any degree of help. Scorpion makes great pants, especially for women as it is very hard to find nice fitting pants.
5.Motorcycle license - In the state of Florida, you are required to take a class to get your motorcycle license that trains you in how to deal with different situations. This can be very helpful for when a person slams on breaks in front of you. If you have never practiced for these situations, you might not respond appropriately. Life comes at you fast, you better be prepared for it.

Motorcycles are meant to be cool and you can still be cool wearing the appropriate gear.
Facts from US Department of Transportation.

Contra Dancing

People are constantly trying to find new ways to lose weight or exercise. If you stay up late to watch TV, you will see nothing but Chuck Norris and other actors selling you the latest product that got them into their latest six pack shape. They always make it look so easy.
My favorite is the Ab Circle Pro. Just sit on your knees and hold on for your life as you go side to side on the machine. I cringe every time I see that commercial not because I believe it won't actually work but I do have my doubts. I cringe because of the extreme curve in your lower back it induces and the chance for injury. But that is just the professional in me speaking.
So, when my friend suggested I check out this new/old craze called contra dancing, I was skeptical. Contra dancing refers to folk style dance where couples line up in two lines while a caller calls out the dance moves. I know, it sounds like something straight out of 1720's and you are right.
Now, I know you are thinking this sounds like square dancing. I have never been square dancing, so I can't say for sure but I didn't see any women in gingham skirts dancing around or haystacks.
It was not only a great way to get a cardiovascular workout without even realizing it but a great sociological experiment. The main premise behind contra dancing as I see it, is socialization. Upon my arrival, I was immediately asked to dance by a lovely gentleman, who was kind enough to teach me the basics. He was very understanding as I learned the steps and preceded to head in the wrong direction several times. I was then asked to dance three more times by complete strangers and it was not in a weird creepy way. Since you end up dancing not just with your partner throughout each dance, people's need for personal space is dissolved.
I know it sounds crazy but never in my life have I arrived at an event where I only knew one person and within in minutes I was completely welcomed and felt like I belonged. And never in my life have I been so dizzy after dancing. ( I learned later the key is to look in your partner's eye, which is a weird concept for strangers to attempt.)
Maybe it is because I have always had a love of dancing but I really think it would appeal to many people, especially those looking to meet new people and a new workout.And it is usually on the weekend and at night. I love it when my leisure activities double as exercise. It is the ultimate goal for multi-taskers like myself. Why sit at home staring at your new exercise equipment? Get out there and try something new whether it be contra dancing, karate, or a boot camp! I think you will find that when you have a sense of belonging you will feel more apt to stick with your routine.

NSAID's - The Good, Bad,and Ugly

I recently attended the Florida Chiropractic Convention in Naples, FL. As with every license in every state, certain continuing education requirements have to met to keep your physician up on the latest and greatest information. For most it is also a good refresher on topics that you might not use in your daily life. One that really interested me was titled,"Prevention of Medical Errors: The Serious Adverse Effects of Non-Steroidal Anti-Inflammatory Drugs ( NSAID's)"

I have always tried to limit the amount of pain medication that I take for any of my aches and pains. Even for headaches, I try to get adjusted, massage or use acupuncture before I try an Advil or Tylenol. I have a belief that the body can heal itself. You just have to give it a little direction sometime.

The interesting fact shared in the lecture by Dr. Walter Schmitt was that according to a study done in 1996 by the American Pharmacology Association, 16,500 deaths a year are atrributed to NSAID's.That is a very scary statistic. But why is that happening? Improper use of this over the counter drug. People assume because it is not a prescription medication, there are no harmful side effects. Just like with anything, moderation is the key.

One of the ways the human body deals with pain is with something called prostaglandins. The body has created a series of pathways that help produce prostaglandins that can help faciliate inflammation. Inflammation is not a bad thing. Inflammation is the way the body heals itself. It becomes a problem when your body loses its ability to control it.
NSAID's work in a specific way to control that inflammation. Many of you have probably heard of COX-2 Inhibitor,like Vioxx, that helps reduce inflammation. Those prostaglandins create an enzyme, COX -2, that increases inflammation. COX-2 inhibitors help to decrease the inflammation. This is one of the ways that NSAID's work.


Above is a diagram as to how inflammation is regulated in your body. If you stop one side of the path, you get a build up on the other side. It is a like a garden hose, if you put a kink in one part of it, you get a back up. If you put too much in the system, you will cause an explosion in the opposite direction. People who take NSAID's on a regular basis, do just that.

I am not saying not to ever take aspirin or ibuprofen, but think about it next time before you start taking it on a more than regular basis. NSAID's can actually interfere with the absorption of your fish oils, which many take to decrease inflammation. This is why so many people are taking a look at dealing with pain using nutrition. The American diet is a high inflammatory diet, which means that your body is constantly in an inflammatory state. So for an every day person this is the cycle of NSAID's
1. Patient is currently in hyper-inflammatory state due to poor diet.
2.Patient wakes up with back pain
3.Patient takes NSAID's and gets some relief
4.NSAID's inhibit absorption of the 'good oils' and increases inflammatory agents in the body.
5.Patient wakes up with back pain
Repeat steps 2-4

Stop the cycle by taking control of your diet and educating yourself on pain relief.

How Do You Choose your Supplements?

I once went to a seminar and heard a physician recommending that his patients take their vitamins from Wal-mart. You could hear the whole room take a collective gasp. Anyone who has done their research about supplements knows that the quality of the ingredients and the manner in which they are made is very important. Nothing against Wal-mart, but we all know that we go there for the deals. So why would the physician recommend his patients purchase their vitamins from Wal-mart?
Supplements are no better than the amount that you absorb into your system. That is why multivitamins get a bad rap sometimes. All nutrients are absorbed differently into your body. Fat soluble vitamins like Vitamin A, D, and E require dietary fat to be absorbed and stored into your system; while water soluble vitamins like B vitamins are absorbed in water and are not stored. When taking them all at the same time, you might not be absorbing the recommended dosage. Proper intake of your vitamins would mean taking the fat soluble with a meal and water soluble without. But a long time ago, they discovered that humans have a hard time taking multiple pills at different times of the day. That means when you take that multivitamin, you are more than likely not getting the complete dosage stated on the bottle. Then why take the multivitamin?
You take the multivitamin to help maintain health, not to treat a condition. That is why when a physician recommends you take a Vitamin D supplement because your Vitamin D levels are low, they don't just put you on a multivitamin that includes Vitamin D. They recommend you take a separate pill. To treat a condition, you need to take a specific dosage and take it in manner that will be absorbed most efficiently.
When looking into supplementation, you should follow these basic guidelines:
1. Product and brand reputation and reviews - The internet can be very helpful in this. Many websites offer reviews of products like www.vitacost.com. by actual customers. They can offer insight into taste, efficacy, and any side effects. Remember that these reviews are not checked for accuracy, so do not just take one website's word.
2. Contact manufacturers - Dietary supplements are not regulated by a specific agency, such as the Food and Drug Administration. You will have to contact the manufacturer directly to ask about their procedures and where they get their products. Most companies will have this information on their website. Companies that sell directly to physicians such as Standard Process, Biotics Research, and others often offer webinars or health seminars that are either free or fee based to learn more about their products and how they are made.
3. Consult your physician - there is a reason that they put that on the label. Even though supplements have few side effects they can still have interactions with other medicines. For example, many people take aloe vera as a laxative but it can affect your blood sugar. People with blood sugar issues should be advised and under supervision while taking this supplement. There is a great non-profit website http://medlineplus.gov/ that you can research supplements and their possible side effects and interactions.
4. Compare prices - part of your research should include pricing. Many reputable companies offer the same high quality product so it is up to you to find the one that works for you and your budget. There is nothing wrong with saving money on your vitamins as long as you know what you’re saving money on.
Back to the Wal-mart enigma. Why would a physician recommend taking a product that might not have the highest grade product? Your body will absorb most of the product that you consume. If the product only contains 50% of the nutrient that you need, then isn’t it better than nothing, if you can not afford anything else. But I would not agree with this theory. If you are only taking 50% of the nutrient that you need, you are only getting 50% of the result. To get a better and faster acting result, you need to take 100% of the nutrient. Instead of spending $10 a month for 12 months to feel results, perhaps you can spend $20 a month for 3 months to see improvement. Taking supplements is all about investing in your future. You wouldn't make a decision about your retirement without doing research, so don't make the same mistake about your health.

Proprioception...Proprio Who?

Physical therapists, chiropractic physicians, and other health practitioners that help to rehabilitate musculoskeletal conditions are constantly talking to their patients about retraining and strengthening their muscles after they have experience trauma to a specific part of the body. If you are like most patients, you do the exercises/homework until you start feeling better. This is very much like when people don't finish all their antibiotics that they were prescribe for their strep throat. Once your throat feels better, why would you need to keep taking those nasty little pills? What you can't see or what you can't feel is hard for the human mind to grasp. Perhaps it is leftover from evolution to protect yourself from unneeded expenses of energy or perhaps it is just too much for the human psyche to grasp. Either way, sometimes not finishing that round of exercises can cause for greater complications later on.
Many people suffer from chronic low back pain. I have spoken with a lot of people who have just started to accept that every six months they will have a 'back pain episode'. They take to bed rest, medication, physical medicine, and perhaps even start doing those exercises that their chiropractic physician taught them to do to alleviate pain. They get better in a couple of days and then head back to their normal routine.
Well, there are ways to break that cycle and one of them is proprioceptive rehabilition. What is proprioception?
According to Webster Dictitionary, proprioception (prō-prē-ō-ˈsep-shən) means the reception of stimuli produced within the organism. Basically,this means that your ability to balance and navigate through the day has to deal with your ability to percieve your surroundings in relation to your muscles and ligaments. Take for example, your ability to balance on one foot. Some people topple after two seconds while others could stand all day. The people who can stand all day have trained the appropriate muscles and reflex patterns in their brain to keep them standing till the bitter end. That is why when you try different positions in yoga like the Warrior pose for the first time, you topple over. You haven't taught your brain how to keep you in that position and the muscles that are suppose to be doing the work are not strong enough to keep you there. When you become a master yogi, you can be a warrior all day long.

What does this mean to rehabilition? When people normally think of rehabbing their ankle after they have sprained it, they focus on rebuilding strength in the area due to the fact that you have been limiting activity. As this is very important to the process, you must also reteach your ankle how to interrupt its surroundings again and to be able to properly maintain your balance again. When you don't have the ability to properly balance, you end up putting more strain on muscles, ligaments and joints throughout the body.
Everywhere I go, people are talking about about during core exercises. Core exercises are all about balance and teaching your body how to balance properly in different positions and not about getting those perfect abs.
This means that all the strength training in the world will not help prevent you from reocurring back pain if you are not training the right muscles. And sometimes the right muscle is your brain. Otherwise when you think you are using the right muscles to pick up the heavy load of laundry, you actually are putting extra stress on muscles that are not strong enough to pick it up. So next time that your physician tells you to balance on a little board that wobbles back and forth, perhaps do it more than the one time you are shown in the office.And if that wobble board is too hard to do at first, keep trying. As someone once told me when I was discouraged from trying an exercise, "Try harder!"