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Dear Patients, International Women’s Day and Mother’s Day is in March! This month we wanted to honour women’s health, especially to the ones who gave us life! The female anatomy and biology are a miracle that can withstand extreme changes, remarkable development, and endurance and resilience beyond the most accomplished champions! This makes it even more important for women to care for your spine, body, and health through every stage and age. Here are a few important reminders that we know will keep you on track:  Listen to Your Intuition – Women have a natural sixth sense that can tune in to more than what is obvious to the normal senses. It is what makes them exceptional at caretaking and knowing just the right thing to do at just the right moment! We’ve all experienced our mums being “psychic” when we were trying to hide something! And we’ve all experienced our mums also knowing when to comfort us when we need it most! You don’t have to be a mum to have that “sense” – it's part of a woman’s DNA, so embrace it!  Listen to Your Body – A woman’s body speaks to her all the time. She has a monthly biological clock but also a magnificent internal guide that knows things beyond words. Learn to articulate that knowing into words so that you can ask questions, educate yourself, and query professionals along the way on your self-care journey. Women often forget to care for themselves and can easily ignore their own needs. This month, engage in the practice of listening to your body and tending to its needs just as you would your child, a parent, or a best friend. You are so worthy!  Listen to Your Heart – Your heart center is where your emotions live, and women have a savvy way with feelings. At the same time, self-doubt can creep in and when that happens, listening to others can overtake listening to one’s own heart. This is where a stack of hopes, dreams, and wishes can become dusty like the bookshelf of old books that you never look at anymore. This month, listen to your heart. It really does always know. And it’s never too late to dust off your desires and go after them once and for all!
Thank you to all the mothers, grandmothers, and mothers to be out there! We appreciate you! And to all the incredible women that come through our practice every single day – We see you, hear you, and are always rooting for you! Keep your spine aligned, Dr. Michael and Amber
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We Found a SPECTACULAR Article on Raisins Here! (Click The Picture Below for Full Article)24/2/2023  Raisins: Benefits, Side Effects & How To Eat
by Meenakshi Nagdeve last updated - June 16, 2021 Medically reviewed by Vanessa Voltolina (MS, RD) ✓ Evidence Based They may appear unappealing with their aged appearance and shriveled texture, but raisins are whole, nutrient-dense, and minimally processed foods that are extremely versatile in the kitchen. They can be rich in fiber, vitamins, minerals, energy, and electrolytes. Known to be healthier substitutes of sugared candies, raisins can be added to your regular yogurt, cereal, granola, trail mix, or baked dishes to not only enhance their taste but also add a nutritional element to them. They have a plethora of potential health benefits, which may include improved digestion, bone health, iron levels, blood flow, fertility, and sleep. They can also be known for boosting energy, as well as for their positive impact on eyes, teeth, and hair. Let us look at them in detail. What are Raisins? Raisins are created by drying grapes, either in the sun or in driers, which turns the grapes into golden, green, or black dried fruit. They are naturally sweet in flavor and are widely used in cuisines around the world, especially in desserts. Raisins Nutrition: According to the USDA National Nutrient Database, raisins can be a good source of energy, fiber, protein, and carbohydrates. They can be high in sugar and calories, but still, could have a low glycemic index. Raisins may contain zero cholesterol and are rich in various nutrients that include: [2]
Calories in Raisins Raisins are high in sugar and calories but can be beneficial for health if consumed in moderation. Half a cup of raisins has about 217 calories and 47 grams of sugar. Since they may be high in calories, it is recommended that in a day, you should eat a ¼ cup of raisins or 1 small snack box (one and a half oz.). These small snack boxes are available in most grocery stores. [3] Are Raisins Healthy? Raisins may be tiny in size, but they may pack a nutritional punch! These dried fruits are added to health tonics, snacks, and compact, high-energy food supplements for mountaineers, backpackers, and campers, who need a high calorific diet to better their performance. A 2011 study published in the Randomized Control Trial Journal shows how raisins may be potent as a brand of sports jelly beans in enhancing the stamina and performance of athletes engaged in high-intensity exercises. Here is our article, ‘Are Raisins Good For You?‘, which will explain the nutritional value of raisins in detail. [4] Benefits of Raisins Let’s take a look at the powerful health benefits of raisins below. Fiber-Rich & Can Act As A Laxative Raisins may have an abundant supply of fiber in them, which could help to absorb the natural fluids present in the body. This type of fiber is considered insoluble fiber because it takes in water to gain volume. This could add bulk to the food moving through the intestinal tract, making for more regular bowel movements, and ultimately may help get relief from constipation. The fiber in raisins may also help remove toxins and harmful materials from the digestive tract. A healthy digestive tract may prevent intestinal diseases, bacterial growth, and discomfort from bloating. A study in the Journal of Medicinal Food, also confirms that adding just two servings of raisins per day – a relatively small dietary change, as they mention could improve colon function. [5] [6] May Prevent Acidity Raisins can be rich in potassium and magnesium, which are a natural remedy for acidosis. According to a 2015 study published in Integrative Medicine Journal, a diet that’s low in these minerals, which are two of the most common components of antacids and basic on the pH scale, can cause acute acidity. Thus, consuming a moderate amount of raisins in your diet may reduce the risk of acidity. [7] May Prevent Anemia & Insomnia Raisins could contain a considerable amount of iron, which directly helps against anemia. Half a cup of raisins contains almost 1.3 milligrams of iron, which is about 16 percent of the daily recommended amount for men and 7 percent of the same for women, as per a report by the Department of Health and Human Services. Raisins can also be a rich source of the vitamin B complex that is essential for the production of red blood cells. Iron deficiency anemia can be a cause of your insomnia, and therefore, intake of iron-rich raisins may help ensure a good night’s sleep. [8] [9] [10] Raisins are made by drying grapes, either in the sun or in driers, which turns the grapes into golden, green, or black dried fruit. May Promote Dental & Oral Health Raisins are possibly rich in calcium, which may strengthen and can help to remineralize tooth enamel. Further, boron present in these dried fruits could help curb the growth of oral germs. Oleanolic acid, one of the phytochemicals present in raisins, can play a crucial role in protecting your teeth against decay, cavities, and brittleness. [11] According to a report published in Elsevier’s Phytochemistry Letters journal, oleanolic acid has antimicrobial properties. This antioxidant that is prevalent in raisins can help inhibit bacterias that are a primary cause of dental caries and cavities. Another research states that raisins, despite their stickiness, are swiftly cleared from the mouth and can be relatively less retentive on tooth surfaces compared to other foods. This means they may not erode the tooth enamel causing it to decay, discolor, or turn sensitive. However, further research is required in this area. [12] Can Be Rich In Antioxidants Raisins can have high levels of antioxidants that include catechins and polyphenolic phytonutrients. These antioxidants may protect against the damage caused by free radicals, one of the primary underlying factors linked to certain chronic diseases. However, more scientific evidence is required to confirm these findings. [13] [14] [15] May Promote Bone Health Calcium, the main element of our bones, is present in raisins. These dried fruits can be one of the best sources of boron, a micronutrient (a nutrient required by the body in a very small amount). Boron may be vital for the proper bone formation and maintenance, and efficient absorption of calcium, says a report published by a team of American researchers in the Integrative Medicine Journal. [16] It can be particularly helpful in preventing menopause induced osteoporosis in women and very beneficial for bones and joints. Potassium is another essential nutrient found in high levels, which may help strengthen bones and promote bone growth, thereby reducing the chances of osteoporosis. [17] Gin-soaked golden raisins are a popular folk remedy that may help relieve chronic pain and especially arthritic pain. Anecdotal evidence suggests that people can show improvement in arthritic symptoms between 1-8 weeks of consuming 10 of these raisins daily. Having said that, there is a lack of scientific evidence supporting this claim and hence more research is needed. May Increase Fertility Raisins have long been known to stimulate the libido and induce arousal, primarily due to the presence of an amino acid called L-arginine. The presence of this amino acid can help reduce the symptoms of reduced sperm motility. This is confirmed in research published by a team of Mexican researchers by closely studying patients with diabetes mellitus and asthenozoospermic idiopathy. Arginine can be a natural aphrodisiac that increases the levels of sperm motility, thereby increasing the chances of conception when engaging in sexual intercourse. [18] [19] May Improve Skin Health Antioxidants and vitamin C in raisins may help keep the skin radiant, taut, and youthful. Eating them can help prevent conditions like psoriasis and acne as they have strong germicidal properties. [20] Could Help Promote Hair Health Daily consumption of raisins may help promote shiny and thick hair as the vitamin C content prevents cell damage. Their anti-inflammatory properties may help prevent scalp irritation, dandruff, and flakiness. That said, more scientific evidence is required supporting this claim.[21] May Reduce Hypertension Studies show a connection between lower hypertension and the consumption of raisins. Many of the nutrients packed into them are beneficial. According to a paper presented at the American College of Cardiology’s 61st Annual Scientific Session in 2012, those suffering from hypertension or mild spikes in blood pressure are recommended to consume raisins at least three times a day for 12 weeks. [22] The report further stated that daily consumption of raisins is likely to lower blood pressure when compared to the intake of other snacks. However, experts believe that it is the high level of the heart-healthy electrolyte, potassium that helps to reduce the tension of blood vessels and decrease high blood pressure. Those who have a potassium-rich diet have a lower risk of having a stroke, states the report. May Boost Energy Raisins can be rich in vitamins, amino acids, and minerals such as selenium and phosphorus, which may facilitate the absorption of other nutrients and proteins in the body. Including them in your diet could help improve your overall energy and immune system strength. Raisins may form an ideal part of a diet for athletes or bodybuilders who need a powerful boost of energy. They may also help in healthy weight gain or without accumulating unhealthy amounts of cholesterol.[23] Can Help Manage Diabetes In several studies, the connection between raisins and blood glucose levels has been researched. Raisins may have been linked to lower the postprandial insulin response, which means they may stabilize insulin spikes or plunges after a meal. In a 2015 randomized study, the impact of routine consumption of dark raisins compared to other alternative processed snacks on glucose levels was evaluated. It was thus observed that those who consumed raisins, not only may have shown lower cardiovascular risk factors but could also have reduced chances of developing type II diabetes. [24] This study further showed that those who consumed raisins compared to other snacks may have a 23 percent dip in glucose levels after a meal. These very people also experienced a 19 percent fall in fastingglucose and a considerable reduction in systolic blood pressure. Raisins could also help regulate the release of leptin and ghrelin, which are the hormones responsible for telling the body when it is hungry or full – another key in thwarting the increase in blood sugar levels. Thus, by keeping a check on these hormones, people who eat raisins may improve their chances of maintaining a healthy diet and prevent overeating. May Promote Kidney Health Raisins can be rich sources of potassium. According to a 2015 research published in Clinical Nutritional Research potassium may help prevent the formation and reoccurrence of kidney stones. Thus, consuming raisins may reduce the risk of kidney-related diseases. However, more scientific research is required to ascertain that. [25] Could Improve liver Health Anecdotal evidence suggests that overnight-soaked raisins and raisin water can be used as part of the liver cleanse diet as the dried fruits may be rich in bioflavonoids that protect you from the free radical activity. Raisin water especially could promote good liver health, which may help purify the blood. However, there is a lack of scientific evidence supporting this claim and hence more research is required. How to Eat? Raisins can be included as part of your daily diet in many creative and healthy ways:
How to Store? Once opened, raisins should be kept in a cool, dry area. They can be stored in an airtight container for up to 6 months. They retain their flavor, color, and nutritional value. You can also keep them refrigerated for a year. In case they dry out, you can make them usable by steaming them over boiling water for a few minutes. Side Effects There are a few risk factors in the excessive consumption of raisins.
About the Author Meenakshi Nagdeve, Co-Founder, Organic Facts is a health and wellness enthusiast and is responsible for managing it. She has completed the Nutrition And Healthy Living Cornell Certificate Program, Cornell University, US. She holds a Post Graduate Diploma in Management from IIM Bangalore and B. Tech in Metallurgical Engineering and Materials Science from IIT Bombay. Prior to this, she worked for a few years in IT and Financial services. An ardent follower of naturopathy, she believes in healing with foods. In her free time, she loves to travel and taste different types of teas.  It’s Love Your Spine Month!! Happy February and Happy Valentine’s Day! This month, we thought we’d add your S-P-I-N-E to the list of things to L-O-V-E because, without good spinal health, a lot of things can feel really bad! So here are Dr. Michael’s Top 5 Simple Secrets to Loving Your S-P-I-N-E! S – STRETCH! Stretching is one of those unsung heroes that everyone knows about but doesn’t take very seriously until you can’t do it! It’s the one simple secret that can be the difference between life and health when you really need it! Studies show that regular stretching can improve overall health and wellness. If there is ONE THING that you do each day for your health – STRETCH. Stretching at the start of the day helps get your brain, body, and blood flow off to a much better start! Your muscles don’t move themselves – that’s on you! Stretching helps tone and detox your muscles and body’s fascia, it helps to soothe and manage back and neck pain, it helps get the blood flowing to areas that can become stagnated by lack of movement, and it increases blood flow to your brain and body helping you to become more alert and aware! Imagine if all we needed was a little stretching instead of a sugary, caffeinated beverage to start our day? P – POSTURE! Most of us have poor posture and we don’t even realize it! Did you know that poor posture puts a great deal of stress on your lower and upper back? That then creates a domino effect of poor breathing, poor nerve flow, poor circulation, poor digestion, and even poorer moods. Posture-related problems are on the rise with “text neck” and many people working from a laptop or sitting at a desk all day. This can throw off your entire day and in the long run, can cause more serious issues. So! Here is Dr. Michael’s Posture Checklist (When sitting):
 To all our loyal patients:
A special message as we reflect back and look forward... We are grateful for the opportunity to serve you and your families and are amazed at your accomplishments in 2022. To those who faced tough challenges: We commend you for doing the hard work and sticking it out. We know it wasn't always easy but you did it! To those committed to keeping healthy a top priority: We are inspired by your daily discipline and openness to strive for more. We know that's not always easy either, especially when nothing is visibly wrong! To you all... Your increasing strength and confidence is an example of what's acheivable with the right support. Your perseverance proved that true health IS possible. At any and every level. This year, as you step forward into 2023, We wish you an abundance of Clarity... (of mind) + Mobility... (of body) & Vitality... (of health) and look forward to supporting you and your Health Journey all year long. From everyone at Crowthorne Health and Wellness Centres, Happy, Healthy New Year! 💜💜💜  It’s December and we thought we’d send you our Holiday Health Tips for maintaining your mind, body, and health during the holiday season! B-u-u-u-u-t before we do, we wanted to let you know that IT’S NOT TOO LATE to participate in our 20th Annual Toys-4-Adjustment Christmas Campaign!
You have until 14th December to bring in a new, unwrapped toy to the Centre’s Christmas tree and WE’LL GIFT YOU 50% off your next adjustment visit with Dr. Michael! Do take advantage of this annual opportunity!! A-n-n-n-n-d, this year, we started a NEW tradition by incorporating some of our complimentary services into our Toys-4-Adjustment Christmas Campaign SO make sure to come in and check out what other SPECIAL OFFERS another toy or two could get you!! (See our notice board!) - - - - - - Now for our #1 Holiday Health Tip! The holidays can put our minds into overdrive! The added activities, higher levels of stress, and "extra" contact with family and friends heighten our nervous system's sensitivity and affect our overall sense of inner peace. One simple thing you can do is B-R-E-A-T-H-E. And here’s why it’s not only vital to getting you through the holidays but helping you to achieve ultimate health! Breathing just happens...automatically. Our entire body knows what to do to make it happen and the air we take in from breathing influences the amount of energy that is released into our cells! Therefore, when we take deep breaths, we experience shifts, changes, and even awakenings within our physical body. Our eyes become clearer, the heaviness on our shoulders becomes lighter, our chests open and our hearts can function better, we feel happier, and we wake up! Studies shows that conscious breathing positively impacts a person’s stress levels, mood, conscientiousness, and overall health and well-being. It even shows the positive impacts on the nervous system which help to regulate a person’s entire mind, body, and health. Research on breath is not new to the world of health but it seems we always forget to do it mindfully. This holiday season make it a point to designate specific times to B-R-E-A-T-H-E. Maybe before you start your day and at the end of each day would be ideal. Breathe in deeply to your belly then let your breath release naturally. Don’t force it out. Just let it happen. The deeper you breathe on the inhale, the better you will feel on the exhale. Do at least 10 breaths. If you feel yourself getting stressed during any time during the day, take 10 more! Got time while driving in your car or while doing your grocery shopping? Take 10 more! There is ample time to do this ONE SIMPLE EXERCISE during the course of the day! Now give it one big I-N-H-A-L-E for your health!  As the seasons come and go, the weather changes and so does the type of produce that grows. To put it simply, eating seasonally is when you are eating foods that are ready to harvest at the same time of year that you are eating them. What Is Seasonal Eating? Eating seasonally means eating foods that are naturally in harvest at that time of year, and eating locally means eating food that can be grown in the UK. Seasonal eating encourages you to focus on in-season fruits and vegetables. The focus of the diet is on fruits and vegetables because their growth depends on season-specific weather. “In-season” can mean different things for different regions and countries. Eating seasonally helps promote nutritious meals and supports a healthy environment. For example, strawberries grown in the summertime (their natural season) are more nutritious and flavorful than strawberries grown in the wintertime. Health Benefits of Seasonal Eating Instead of eating the same small group of fruits and vegetables year-round, seasonal eating encourages a varied diet. Branching out from your favourite kinds of fresh produce will give you important vitamins and minerals that you might not usually get. Produce that is purchased in season is more likely to be fresher, consumed closer to harvesting and higher in nutritional value, some anti-oxidants such as Vitamin C, folate and carotenes will rapidly decline when stored for periods of time. What's in season in the UK in November? We are fortunate to live in a country with four distinct seasons and the variety of fruits and vegetables that this provides. It makes for the richest, most delicious and healthy diet…we just need to make a conscious effort to discover it! In November the best in-season foods are apples, artichoke, beetroot, butternut squash, cauliflower, celeriac, celery, chestnuts, chicory, cob nuts, horseradish, Jerusalem artichoke, kale, kohlrabi, leeks, parsnips, pears, potatoes, pumpkin, quince, rosemary, sage, salsify, shallots, swede, turnips, watercress, wild mushrooms  Dr Michael strongly recommends seasonal eating to best help every patient alongside having regular adjustments. Health starts from within and if we fuel our bodies with the correct organic seasonal foods and also receive regular chiropractic care this can greatly benefit us all and help us all to live a healthy happy life!
 Happy Halloween! With all the spookiness surrounding us this October, it’s got us thinking about skeletons! And most importantly how having regular adjustments with Dr Michael can help to improve your bone health! Our bones are a very important body part that help us to be strong, upright and live our life. We would be lost without our bones so it’s important that we look after them! There are two hundred and six bones of various shapes, sizes, and functions that make up our adult skeletal system. These amazing structures have many crucial roles in our body, including:
Adjustments can help relieve pain, pressure, and other serious symptoms. Once your spine is straightened out the joints and bones all over the body are able to align themselves properly. Bone is a living and growing structure made with calcium phosphate, calcium carbonate and collagen. It has many important functions in the body like providing structure, protecting organs, anchoring muscles and storing calcium. Your bones breakdown and rebuild themselves continually throughout your lifetime.  Starting with chiropractic care from birth is a way to help prevent issues later on in life with your bones and the rest of your musculoskeletal system.
Keep in mind that it’s never too early to start taking care of your bones and alignment and that it’s better to get ahead of a problem before it starts! Having regular adjustments can help to ensure things are properly developing and stop any issues before they arise. We'll help you feel better today and show you how to increase your bone health through diet, exercise, supplements and consistent spinal care.  September is a very exciting month for us at Crowthorne Health & Wellness Centres. Not only is is Dr Michael’s birthday this month! (Happy Birthday Dr Pim!) but also because September 18th is Chiropractic Founder’s Day, a day that evolved healthcare and provided a different perspective on the art of healing. 127 years ago, this day marked the beginning of a discipline that changed the lives of millions of people who have now healed and are leading better lives with the help of chiropractic adjustments. What is Chiropractic Founder's Day? The first chiropractic adjustment was given by Dr. Daniel David Palmer to a janitor named Harvey Lillard. Harvey had lost most of his hearing 17 years earlier after hearing a popping sound in his neck while he was scrubbing with his brush. D.D. Palmer heard Lillard on the landing outside his office with some of the other janitorial staff. D.D. went out to listen to Lillard tell a joke. Everyone laughed, and D.D. gave Lillard a friendly slap on the back with a book. A few days later, Lillard came to D.D Palmer’s office and told him that since that time, his hearing had improved. DD Palmer. spent a few more days putting the pieces together.  Then, on September 18th, 1895, he called Lillard into his office. After 30 minutes of convincing, he persuaded Lillard to lay flat on his stomach. D.D. examined Lillard’s back, found that a vertebra was out of place, and gave a sharp thrust with his hands to put the vertebra back into place. Within minutes, Lillard was able to hear the ticking of a pocket watch for the first time in seventeen years. This event led to the formation of the Palmer School of Chiropractic in 1897.  Chiropractic TODAY
Today, chiropractic is recognised as the largest natural healing art. Chiropractic has gained this status as a result of the incredible results that it has enjoyed in helping millions of people to express more life. Whilst chiropractic does not claim to cure any disease or treat the symptoms of body malfunction, regular chiropractic care has been shown over and over again to be beneficial as an integral part of a person’s health regimen. A body functioning at its maximum potential is better able to express life and maintain balance and harmony with its environment. As a result, chiropractic is spreading around the world as more people realise the importance of an interference-free nerve supply and seek the benefits of a chiropractic adjustment. There’s No Time Like The Present Regular chiropractic care is one of the most important things you can do for your body today to insure your future good health. No matter what your age, your body will create more health and vitality for you with an interference-free nerve supply. Come to the practice this month and celebrate founders day with us. Ask Dr Michael for more information on the first chiropractic adjustment and how chiropractic can help you!  Smile! The sun can truly bring out the best in YOU! Why is it that when the sun shines you feel happier? You see the sun influences so much of our body from better healing and healthier bodies it brings out the best in us in so many ways. When you receive sunlight your body is receiving vitamin D, the sunshine vitamin, and is packed full of benefits to prevent some diseases making stronger bones and healthier tissues, and much more. Natural is best! Avoid toxic sun tan creams as they may cause cancer and are loaded with toxic chemicals, after all, many of them harm the corral in the oceans all around the world. If it can kill corral what can it do to you? The key to sun exposure is getting small regular amounts all around the year and gradual exposure so that your body is well adjusted to living in harmony with nature. The sun gets blamed for many things, however, the more we are adjusted to our environment the healthier we are. Diets in highly refined foods and high sugar reduce the mineral content in our skin and make our skin thinner and weaker and age quicker. If you have sugar or alcohol in your bloodstream you are much more likely to turn red and burn. A study was done and many of those that ate the standard western diet got cancer when in the sun and those that ate a healthy diet none got cancer. If the sun gives life to so much of the natural world why is it blamed for causing cancer and other diseases? The answer lies in the fact that sunlight and heat speed up reactions and if your body has toxins these will cause more harm, however, a good natural diet helps protect you from skin cancer. Need advice on how to be healthy and enjoy the sun, let me know and we will be glad to help you. You may well be low in Vitamin D, how can that be? All dairy products that are pasteurised have the vitamin D destroyed, hence why in winter time when the sun is not as strong or active people often no longer have enough vitamin D. There are other options and the key is to be empowered on what to do. Hence contact us for more information. Enjoying the sunshine along with regular adjustments can greatly benefit you and Dr. Michael is always here to answer any questions you might have surrounding your health.  Medicine is the treatment of the disease that has the person, natural health is about empowering you by removing that which is preventing you from naturally expressing optimum health. The power that created the body can heal the body. You are born to be healthy and well, let us help you stay that way.
And the winner is… Thank you to all of you who took place in our June Hamper competition! We had lots of patients coming in this month and lots of new Google reviews.
We are excited to announce our winner! The winner is… Penny! CONGRATULATIONS!! We hope you enjoy your Health & Wellness Hamper! |
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