Did you know that protein is vital for your health? High protein is essential for weight loss. It boosts your metabolism, makes you feel full, and reduces cravings. Make sure you include enough protein in your daily diet!
Category: Nutrition Tips
A migraine is an intense throbbing headache that may be accompanied by nausea, vomiting, and sensitivity to light or noise. Certain foods are known triggers for migraines, but a recent study has identified several fruits that could contribute, including:
- Passion fruit
If you suffer from migraines, give our office a call today to see how chiropractic care can help!
Dropping A Few Pounds Could Save You From Major Health Conditions ????
Research has found that excess weight increases our chances of developing conditions ranging from heart disease to cancer to many muscle, joint, and nerve problems. In fact, a new study found that overweight individuals even have a higher risk of carpal tunnel syndrome.
If the number on your scale is putting a frown on your face (or numbness in your hand), check out this infographic for some helpful tips! ???? https://bit.ly/3iQm27G
Eat Your Fruits and Veggies!
Recent research has shown that adequate fruit and vegetable intake is associated with up to 30% reduced odds of headaches.
Do you know what else works? Chiropractic manipulation! Take a look at the video below to learn more about headaches. ▶️ https://www.youtube.com/embed/nM2oVP0Y3W0?rel=0
Carbs! Carbs! Carbs!
Final week of the plant-based meal comparison to animal-based meal discussion! This week, dessert will be served! We will be talking about carbohydrates, paleo, keto, vegan and more!
7pm tonight (10.26.2020) at the sanctuary at Faith Church! 13001 Gravois Rd, St. Louis, MO 63127
Come with questions! We will stay with answers. Looking forward to seeing everyone!
So Many Diets…It Can Get Confusing!
If you read anything at all about nutrition, you’ve likely come across a variety of diets that all tout health benefits and claim to be the best. Here’s a little breakdown of the most common diets and a commentary that, hopefully, makes it all less confusing!
Standard American Diet (SAD)
This is the most common diet in the US and includes sugar, fried foods, trans fat, prepackaged foods, GMOs (genetically modified organisms), foods filled with pesticides, and other chemicals/additives that keep you addicted and cause you to gain weight. These foods have low nutrient levels and because you aren’t getting what you need, you tend to eat more in an effort to
The paleo diet is designed to resemble what our hunter-gatherer (Paleolithic) ancestors ate thousands of years ago. Researchers believe their diets consisted of whole foods such as meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats, and oils. Foods to avoid would include grains, sugar, processed foods, most dairy products, legumes, vegetable oils, artificial sweeteners, margarine, and trans fats.
The Atkins diet is a low-carb diet, usually recommended for weight loss. Proponents of this diet claim that you can lose weight while eating as much protein and fat as you want, as long as you avoid foods high in carbs. The Atkins diet was originally promoted by the physician Dr. Robert C. Atkins, who wrote a best-selling book about it in 1972.
The ketogenic diet (or keto diet) is a low-carb, high-fat diet that shares many similarities with the Atkins diet, but with a bit higher fat content. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy.
It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause massive reductions in blood sugar and insulin levels.
The Mediterranean diet is based on the traditional foods that people used to eat in countries like Italy and Greece back in the 1960’s. The basics include eating vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, bread, herbs, spices, fish, seafood, and extra virgin olive oil and eating in moderation poultry, eggs, cheese, and yogurt.
Plant-based diets have been popular for centuries because of their health benefits. Vegetarian diets contain various levels of fruits, vegetables, grains, pulses, nuts, and seeds. The inclusion of dairy and eggs depends on the type of diet you follow. The most common types of vegetarians include:
- Lacto-ovo vegetarians: Vegetarians who avoid all animal flesh, but do consume dairy and egg products.
- Lacto vegetarians: Vegetarians who avoid animal flesh and eggs, but do consume dairy products.
- Ovo vegetarians: Vegetarians who avoid all animal products except eggs.
- Vegans: Vegetarians who avoid all animal and animalderived products.
So what are we supposed to eat?
The simplicity of it is…the more your food is unaltered and in its natural form, the better. Chemicals don’t belong in our food or in our bodies. So, start there. Our nutritional needs can fluctuate depending on the season, age, energy demands, ancestral heritage, etc. We all need protein, fat, and carbohydrates but the RATIO of what we need can vary. Some do well with a 100% plant-based diet and some need animal protein. In the summer, we usually feel like more fruits and vegetables but on a cold winter night, we might want a beef stew. Once you clean out the chemicals from your diet, it will be easier to tell what your nutritional needs are because your body will tell you. Pay attention to how you feel and adjust until you find what works for you. If you can, attend our upcoming classes and ask questions!
10 Ways To Get More Fruit & Veggies Into Your Child’s Diet
Encourage children to eat vegetables and fruits by making it fun. Provide healthy ingredients and let kids help with preparation, based on their age and skills. Kids may try foods they avoided in the past if they helped make them.
- Smoothie creations
Blend fat-free or low-fat yogurt or milk with fruit pieces and crushed ice. Use fresh, frozen, canned, and even overripe fruits. Try bananas, berries, peaches, and/or pineapple. If you freeze the fruit first, you can even skip the ice!
- Delicious dippers
Kids love to dip their foods. Whip up a quick dip for veggies with yogurt and seasonings such as herbs or garlic. Serve with raw vegetables like broccoli, carrots, or cauliflower. Fruit chunks go great with a yogurt and cinnamon or vanilla dip.
- Caterpillar kabobs
Assemble chunks of melon, apple, orange, and pear on skewers for a fruity kabob. For a raw veggie version, use vegetables like zucchini, cucumber, squash, sweet peppers, or tomatoes.
- Personalized pizzas
Set up a pizza-making station in the kitchen. Use whole-wheat English muffins, bagels, or pita bread as the crust. Have tomato sauce, low-fat cheese, and cut-up vegetables or fruits for toppings. Let kids choose their own favorites. Then pop the pizzas into the oven to warm.
- Fruity peanut butterfly
Start with carrot sticks or celery for the body. Attach wings made of thinly sliced apples with peanut butter and decorate with halved grapes or dried fruit.
- Frosty fruits
Frozen treats are bound to be popular in the warm months. Just put fresh fruits such as melon chunks in the freezer (rinse first). Make “popsicles” by inserting sticks into peeled bananas and freezing.
- Bugs on a log
Use celery, cucumber, or carrot sticks as the log and add peanut butter. Top with dried fruit such as raisins, cranberries, or cherries, depending on what bugs you want!
- Homemade trail mix
Skip the pre-made trail mix and make your own. Use your favorite nuts and dried fruits, such as unsalted peanuts, cashews, walnuts, or sunflower seeds mixed with dried apples, pineapple, cherries, apricots, or raisins. Add whole-grain cereals to the mix, too.
- Potato person
Decorate half a baked potato. Use sliced cherry tomatoes, peas, and low-fat cheese on the potato to make a funny face.
- Put kids in charge
Ask your child to name new veggie or fruit creations. Let them arrange raw veggies or fruits into a fun shape or design.
10 Tips To Add More Vegetables To Your Day
It’s easy to eat more vegetables! Eating vegetables is important because they provide vitamins and minerals and most are low in calories. To fit more vegetables in your day, try them as snacks and add them to your meals.
1. Discover fast ways to cook
Cook fresh or frozen vegetables in the microwave for a quick-and-easy dish to add to any meal. Steam green beans, carrots, or bok choy in a bowl with a small amount of water in the microwave for a quick side dish.
2. Be ahead of the game
Cut up a batch of bell peppers, cauliflower, or broccoli. Pre-package them to use when time is limited. Enjoy them in a casserole, stir-fry, or as a snack with hummus.
3. Choose vegetables rich in color
Brighten your plate with vegetables that are red, orange, or dark green. They are full of vitamins and minerals. Try acorn squash, cherry tomatoes, sweet potatoes, or collard greens. They not only taste great but are good for you, too.
4. Check the freezer aisle
Frozen vegetables are quick and easy to use and are just as nutritious as fresh veggies. Try adding frozen vegetables, such as corn, peas, edamame, or spinach, to your favorite dish. Look for frozen vegetables without added sauces, gravies, butter, or cream.
5. Stock up on veggies
Canned vegetables are a great addition to any meal, so keep on hand canned tomatoes, kidney beans, garbanzo beans, mushrooms, and beets. Select those labeled as “reduced sodium,” “low sodium,” or “no salt added.”
6. Make your garden salad glow with color
Brighten your salad by using colorful vegetables such as black beans or avocados, sliced red bell peppers or onions, shredded radishes or carrots, and chopped red cabbage or watercress. Your salad will not only look good but taste good, too.
7. Sip on some vegetable soup
Heat it and eat it. Try tomato, butternut squash, or garden vegetable soup. Look for reduced- or low-sodium soups. Make your own soups with a low-sodium broth and your favorite vegetables.
8. While you’re out
If dinner is away from home, no need to worry. When ordering, ask for an extra side of vegetables or a side salad instead of the typical fried side dish. Ask for toppings and dressings on the side.
9. Savor the flavor of seasonal vegetables
Buy vegetables that are in season for maximum flavor at a lower cost. Check your local supermarket specials for the best in-season buys. Or visit your local farmers market.
10. Vary your veggies
Choose a new vegetable that you’ve never tried before.
Based on the Dietary Guidelines for Americans. Revised October 2016.
FOOD CAN BE YOUR MEDICINE!
A “newly discovered chemical” in food called Apigenin ( a type of flavonoid that is high in celery and chamomile) has been demonstrated in lab tests to be “cytotoxic” (cell killing) to Pancreatic and G.I. tract Cancer cells. The scientists have suggested that Apigenin has a potential protective role against these extremely aggressive forms of Cancer. After 45yrs of studying health, I am glad to see that health professionals and the scientific community are analyzing foods and their “chemistry” as opposed to only trying to make “chemicals” that have a beneficial affect on our health. It’s my opinion, in the future we will see more “newly discovered chemicals” in our food and how they benefit and protect us.
Remember…”Food is Medicine and Medicine is you Food….”we are what we eat”!!!
BERRIES, BERRIES, BERRIES
Good news…..medical science has added “new evidence” that BERRIES are good for you! Those of you who were kind enough to attend the health class series dealing with the Immune System became aware of the research that supports: “food is our medicine and medicine can be our food”! The latest in the journal “Phytother Res. 2016; 30(8): 1265-86” Pharmacology and Health Benefits of Anthocyanins (the ‘blue’ of blueberries) reports the biological effects as: “antimicrobial” (germ fighting), “cell-protective” (antioxidant), “antitumor”, “lipid-lowering” (cholesterol effecting), “neuroprotective” (brain aging protection). Just as our grandparents would say: “An apple a day keeps the doctor away”… now science has added another food to keep our bodies strong and resistive to disease. Can’t wait to learn what else they “discover” in our food because there are more than 10,000 food based chemicals identified so far …. I guess “they” will be real busy figuring out all of what that means!! So, add 1-2 cups of mixed berries to your 2-4 servings of fruit per day.