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Do you ever find yourself in the supermarket, confused when trying to decide which are actually the healthy foods and which only claim to be? For example, being a fan of blueberries, the other day I found myself perusing a box of Blueberry Pancake Mix. On the cover was a photo of ripe, luscious blueberries, under which was the text, "Bursting with blueberry flavor." Curious, I turned over the box and looked at the actual ingredients, to find a slightly different claim in tiny letters – "Artificially Flavored" – and an explanation that the "blueberries" in the mix were in fact dextrose, flour, cellulose gum and other chemicals, injected with blue dye #1 and #2. 

Unfortunately, this was not an extraordinary experience; it happens to most of us every shopping day. The claims made for the foods we eat on their labels are not always truthful. Truth be told, some of them are outright lies. The fault lies in the reluctance of agencies such as the Food and Drug Administration (FDA) to come up with food labeling standards that are actually meaningful, and thus useful. Manufacturers are free to use phrases like "Lightly Sweetened" for foods that contain up to 100 grams of added sugar, because that particular phrase is not regulated by the FDA. They are also free to use phrases like "Made With Real Fruit" under photos of real fruit, when none of those fruits are used in the actual product, only tiny amounts of some other fruit juice.

So how do we, as consumers, protect ourselves from labeling that isn't telling the whole truth? Some of the following hints may help to raise your awareness of claims to be wary of.

• "Natural" – The FDA has no formal definition of this term, and so basically any manufacturer or food provider can put it on their labels. 

• "Low-Calorie" – The first thing you should do when you see this claim on a food's packaging is to read the actual nutrition label, to find out what the calorie count per serving really is. For example, a bottle of flavored "vitamin water" lists its calorie count as 50 calories per serving, but fails to tell you that the bottle contains 2.5 "servings," so the calorie count per bottle is much higher.

• "Serving Size" – This is a key item to look for when analyzing nutrition claims. If you read the fine print on a package of Doritos, you discover that the manufacturer's idea of a "serving size" is 11 chips. When was the last time you limited yourself to 11 tortilla chips while watching a football game?

• "Made With Whole Grains" and "A Good Source Of Fiber" – Neither of these terms are regulated by the FDA, and thus are basically meaningless. The product may contain only trace amounts of whole grains, with the balance provided by highly refined corn flour. And the "fiber" may be provided by fiber additives that do not have the nutritive value of the fiber found in real grains and vegetables. 

• "No Trans Fats" – Most of us who are trying to eat more healthy foods are aware that trans fats are bad. What we are not as aware of is that the same people who put this buzzphrase on their labels have merely replaced the trans fats with partially hydrogenated oils, which are similarly bad. Also any product with less than 0.5 grams of trans-fat is legally able to say it contains no trans-fat.

On the plus side, there are terms that are regulated and meaningful, such as "Certified Organic." In the U.S., this means that the farm or ranch must have been herbicide-free and pesticide-free for three years. The bottom line is that the buyer must beware. The only way to be sure is to educate yourself on how to read the nutrition label on the back of the package, and learn to decipher their often equally-confusing information. 

Frozen shoulder (more formally known as adhesive capsulitis) occurs when the tissue of the joint capsule in your shoulder swells and thickens, causing pain and a reduction in range of movement. It can occur in one or both shoulders, or sometimes even move between one and the other. The cause of frozen shoulder is not exactly known, but there are a number of risk factors that can lead to this problem and a wide range of treatment options, depending upon the severity of the disorder.

Though frozen shoulder can occur for no seemingly apparent reason, those who have had a recent injury or whose shoulder has been in a period of immobility seem to have the highest incidence of adhesive capsulitis, perhaps because of the shoulder capsule tightening due to insufficient use. It is uncommon in men and a rare condition for those under age 40; seventy percent of all cases appear in women between ages 40 and 60. 

Certain systemic diseases also seem to predispose some individuals toward developing frozen shoulder. For instance, those with diabetes have a five times greater likelihood of encountering this disorder. Other risk factors include heart disease, rheumatoid arthritis, Parkinson’s disease, hyperthyroid (overactive thyroid), hypothyroid (underactive thyroid) and lung disease. 

The severity of your pain and stiffness, in addition to the length of time you have had the problem, will determine the most appropriate treatment options. The goal is to reduce pain and improve range of motion as much as possible, which can take an average of anywhere from 6 to 24 months. Treatment options include exercise, chiropractic care, physical therapy, drugs and surgery.

If the pain is not too severe, regular, gentle exercise to help stretch the joint capsule (while being sure not to overdo it) may be recommended. Pain relievers such as acetaminophen or anti-inflammatory NSAIDs may allow you to keep up some level of movement in the joint and to relieve discomfort. Corticosteroid injections are sometimes used in cases of severe pain to reduce pain and inflammation, though it is not advised that they be used as a long-term treatment, as they can damage the joint capsule.

In severe cases, surgery is sometimes indicated, though this is rarely necessary. Arthroscopic capsular release surgery is used to remove bands of scar tissue that have formed in the capsule, allowing for improved mobility in the shoulder.

Chiropractic care for frozen shoulder is one of the most effective and least invasive forms of treatment. Your chiropractor can recommend a course of physical therapy that can reduce stiffness and increase range of motion in the joint without damaging it in the process. Many chiropractors use Transcutaneous Electrical Nerve Stimulation (TENS) to reduce pain. A TENS machine sends out small electrical impulses though electrodes attached to the skin that help block pain signals and stimulate the body to release natural pain-relieving endorphins. In addition, regular chiropractic adjustments can keep the spine in alignment and thus reduce possible nerve irritation that may contribute to frozen shoulder.

The human spinal column is divided into three parts, based on its curvature and the anatomy of the spinal vertebrae. These are known as the cervical (upper) spine, the thoracic (middle) spine, and the lumbar (lower) spine. Of these sections, the cervical spine consists of the seven vertebrae of the neck (named C1-C7 for convenience with C1 located uppermost). The thoracic region has twelve vertebrae (T1-T12) and the lumbar five (L1-L5).  

The cervical spine is the first part of the spinal vertebrae to bear the weight of the skull, and is also responsible for allowing the movement of the head and neck as well as protecting the nerves of the upper spinal column. The cervical vertebrae are smaller and lighter than the other parts of the spinal skeleton to allow for the ease of movement required in this portion of the back. The remainder of the spine is much less flexible than the cervical region, as the lower back is built more for support than to provide a wide range of motion. Whereas the ability for the head and neck to move is clearly advantageous for human vision and communication, it does leave this area more likely to be prone to injuries such as whiplash, which occurs through violent movement of the neck and head, causing overextension of spinal ligaments in that area.

C1, the uppermost vertebra of the spinal column, is also known as the atlas, since the weight of the skull rests upon it, as the world is said to on the Greek titan of the same name. C2 is called the axis, as it is the pivot on which the C1 vertebra rotates, allowing you to turn your head from side to side. Forward and backward movement (nodding) of the head occurs between the bones of the atlas and base of the skull (occipital bone). Rotation (turning) the head mainly involves the atlas and axis (C1 and C2) vertebrae with a small amount of movement occurring lower down in the spine.

The next four cervical vertebrae, C3 to C6, are relatively similar in size and structure being broader laterally than from back to front, and having two bones which meet to form what’s called the spinous process to the rear (the knobbly parts which can be seen on a person‘s back). Protruding upper ‘lips’ from the main body of the bone fit into the concave lower surface of the vertebra immediately above.

C7 is known as the vertebra prominens on account of its large spinous process. In some cases, this vertebra may give rise to a pair of small ribs.

Each of the upper six cervical vertebrae (C1-C6) has a hole, or foramen, in both of the transverse processes located at the side of the bone, through which blood vessels and bundles of sympathetic and spinal nerves are able to pass. The foramen is absent in the thoracic and lumbar vertebrae.

High fructose corn syrup is a popular ingredient in sodas, fruit flavored drinks and most processed foods. It has become a staple alternative to cane sugar in many foods and beverages, but is it safe? There has been much controversy and debate over the health effects from long-term usage of high-fructose corn syrup. So far, research has yielded mixed results about its adverse consequences. 

High consumption of added sugar in any form can lead to numerous health problems, including weight gain, dental cavities, poor nutrition and increased risks of heart attacks. While the health concerns of excess sugar consumption may seem obvious, what about the specific case of high-fructose corn syrup? Should we go out of our way to exclude it from our diet, even in moderate consumption? 

High-fructose corn syrup and cane sugar are not biochemically identical – cane sugar is a naturally occurring ingredient, whereas high-fructose corn syrup is an industrial product, and is processed differently by the body than naturally occurring sugar. Sometimes high-fructose corn syrup is produced from genetically modified corn. 

A study at Princeton University found that rats from two test groups, one that consumed high-fructose corn syrup and another standard table sugar, yielded different results in the rats’ obesity – even with the same caloric intake. The group of rats that consumed high-fructose corn syrup experienced abnormal weight gain – particularly in the abdominal region – and also elevated triglyceride levels. Along with high quantities of HDL, otherwise known as bad cholesterol, high triglyceride levels can cause arterial blockage and may increase the risk of heart disease, hypertension and even strokes.  

Consumption of high-fructose corn syrup increases the risk of developing Type 2 diabetes. An increased risk of diabetes was observed from the metabolic profile in the study of rats that were given sugar-sweetened beverages, exhibiting impaired glucose and insulin homeostasis. 

Long-term liver damage has been cited as a side effect to consuming high-fructose corn syrup. This is particularly risky to individuals who live a sedentary lifestyle. Excess consumption can also result in a fatty liver. 

One indirect health concern pertaining to high-fructose corn syrup is the contamination of mercury. Mercury cell chlor-alkali products are used in the manufacturing of high-fructose corn syrup, which may leave a trace of the toxic heavy metal in its products, which can be up to 0.5micrograms/g of corn syrup. When you consider the average consumption of corn syrup as being around 50g per day, this could lead to a dangerous build up of the heavy metal in the body’s system.  

Nutrition is a very complex and our understanding of it is constantly evolving.  If you have questions about your current nutrition or supplement plan, please ask. We are here to help!