Healthy Tips for Eating During the Holidays

Health and holiday do not cancel each other out. It may take a bit of careful steering on your part, but it is possible to eat, drink, and be merry without losing sight of the nutrition goals you've been pursuing all year

Shift Gears. The road ahead will be filled with lots of delicious detours but that doesn't mean you have to lose your way. If you've been following a weight loss regimen, Downshift for the next few weeks and keep your eye on maintaining your present weight.

Prepare for the Trip. If you know you're heading for a party at night, the worst thing to do is to starve all day. Just the opposite. Eat a well-balanced breakfast and lunch but make them a bit more low-calorie than usual. And if time permits, increase your exercise in preparation. Add an extra thirty minutes to your gym time or leave the car in a central place and walk to all your errands, returning to stow your bundles in the trunk and starting out again. In other words, use your day to earn your night.

Cruising. Don't dive into the appetizers, but don't avoid them either. Grab a plate, the smallest you can find and cruise past, then cruise past again, scanning your choices. Look for raw foods or ones that have been prepared simply and naturally. You'll find that the fiber and texture of whole grains and veggies will satisfy you just as much as crunchy fried foods and dip-soggy chips. And once you've made your choice, move as far away from the buffet table as you can.

Maintain the Speed Limit. Eat consciously, employing what mindful meditation practitioners call the Four S's - Sit, Savor the texture of each mouthful, Slowly chew, Still your mind.

Or if you prefer, take the opposite tack. Get your mind off food. Plate in hand, use this time to circulate and socialize. After all isn't that why you go to a party? Engage your mouth primarily in talking, and only secondarily in eating.

Unlawful Drinking. Eggnog is definitely a felony and sweet mixed drinks, misdemeanors. If you prefer an alcoholic beverage and still want to follow the rules limit yourself to white wine. But start off with a glass of seltzer. The carbonation will slow down the process of drinking while allowing you to circulate, glass in hand like everyone else.. And should you want more than one glass of wine, first have another seltzer.

Rough Road Ahead. Sitting down at the dinner table is fraught with temptation with all those plates and platters passed your way, but there are a few ways to deal with it without drawing attention to your predicament.

Fill your plate, with salad and vegetables taking up half, and use the other half for whatever meats or sides that may tempt you. Starting with salad, eat one foodstuff at a time, saving whatever is your favorite for last. This counteracts the tendency people have to unconsciously shovel food into their mouths. You just may find that by the time you get to your saved treasure, you're full.

And when table mates pass the dessert you just may find yourself saying. "That looks delicious but I just can't take another bite!"

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The Skinny About Fats: Common Myths About Fats Unraveled

Fat and cholesterol are bad for your health. You must have heard this phrase countless times, even from nutrition experts, and shrank at the thought of falling victim to them. Just imagine the thought of developing a heart condition and you decide to follow the misleading advice. Have you ever stopped to ask yourself if there is any proof to ascertain the claims? These are myths that have been there for a long time now and they have polluted our minds about the whole issue of fats. The truth has finally dawned and the true nature of fat is out.

People have been led to believe that the only way to live a long healthy life is to go for a diet with a low fat content. This was based on scientific research carried out in late 1960's and early 1970's. Their findings associated conditions like heart disease to high fat intake. After the recommendation that people desist from using too much fat, high incidences of obesity were reported. Even before recovery from the obesity epidemic, the diabetes menace followed, taking down many as its victims. The two occurrences can be attributed to the decline in the intake of healthy foods like eggs and meat, and instead turning to high sugar foods.

For a long time now, we have been made to believe that vegetables and processed seeds are good for our body. Examples include corn and soybean. It has been proved that this category of foods has a high content of polyunsaturated omega-6 fatty acids. This component has a very close association with inflammation, and increases risks of heart disease when it is taken in excess. The toxic levels in the unsaturated component are very high, which means that it is a health hazard.

Another myth is the relationship between Saturated and Trans fats. The latter are unsaturated and have a long shelf life due to their chemical composition. The method of preparation involves the use of high heat and pressure and hydrogen is used as a catalyst. Despite this, it has been propagated that the two are similar in composition. To put it straight, the only similarity in the two is the shelf life. Otherwise, Trans fats are toxic, unlike the saturated fats which are safe for human consumption. Some of the foods that have saturated fats are butter, coconut oil, and meat.

A fat person is viewed as a heavy consumer of fats. That is an outrageous untruth that many have believed. It is true that fats have more calories than carbohydrates and proteins. It is also a fact that you are what you eat. However, this doesn’t mean that you gain extra weight when you use high fat diets. On the contrary, studies have shown that people who use these foods are more likely to lose weight easily as compared to those using low fats.

Prior to this discovery, processed margarine was viewed as better than natural margarine. Just like the others, this is a myth that has no basis at all. If anything, most manufactured margarines have high levels of Trans fats, a very dangerous component as you already know. The discussion can go and on but the bottom line is that fats are not dangerous for your wellness. So without fear or contempt, you can go ahead and have your butter and coconut oils.

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Genetically Modified Organisms: What You Need to Know About Genetically Modified Foods

Just as acquiring chiropractic care is a wise way to avoid many needless surgeries or medicinal treatments, avoiding genetically altered food in favor of organic varieties is crucial to good nutrition and general wellness. Read below for more information regarding genetically modified foods.

What is a genetically modified organism?

A genetically modified organism, which is also known as a GMO, is a process completed in a laboratory in which genes are taken from one species and inserted into another. This process is accomplished in an effort to transfer a desired characteristic or trait. This process is often employed to create genetically modified foods.

Is the generic engineering process precise?

As of right now, the generic engineering process is crude. Accuracy is an issue when it comes to inserting or transferring new genes. This is in large part due to a poor understanding of how DNA works. Therefore, the possible reactions and side effects pertaining to a person's health or the health of a plant species is hard to predict.

Genetically engineered foods commonly found on the market today:

The foods listed below are an example of some types of foods that are commonly genetically modified.

Corn:

Bt-corn (Bacillus thuringiensis bacterium) is a type of sweet corn that has been genetically modified to include an insect-killing gene. According to the USDA, farmers in every state of the US are currently growing at least some form of genetically modified corn. However, South Dakota leads the pack as 47 percent of its corn crops are of a genetically modified variety.

Tomatoes:

Tomatoes are a common genetically modified food. In fact, they were the very first genetically modified food to be produced for the general market. At first, they were modified to increase their ability to withstand frost. They are currently being altered to make them last longer.

Squash:

Since squash is more susceptible to viral diseases than other crops, scientist genetically modified it to ensure crop survival. Although this was successful, the plan backfired when cucumber beetles began to feed on the GM squash. This eventually caused the squash to wilt as the beetles carried bacteria from unhealthy plants onto the GM squash. In addition, it is suspected that GM squash has now started growing wild. This is a problem as GM foods should always be grown in controlled environments. The consequences of GM foods becoming introduced into wild plant species is unknown. However, many fear it could lead to environmental issues such as an increase in bacterial diseases among plants.

What is wrong with GMO foods?

In many cases, genetically modified foods have been altered for a good reason. Whether it be to extend its shelf life or increase its taste or its nutritional value. However, the unexpected consequences as was just discussed such as environmental issues and the impact on the human body are impossible to predict. Therefore, until further studies have been accomplished and all risks are removed, consuming GMO food is unwise.

How does one avoid eating GM foods?

Since GM foods are prevalent in today’s food market, it can be difficult for a consumer to ensure they are not eating a GM food. Thankfully, following the tips below will help consumers keep these products out of their diets:

• Look for the non-GMO seal: Foods with no genetic modification will have a seal showcasing the fact that it is non-GMO. Dairy products may contain the label “No rBGH or rBST” or “artificial hormone-free.”
•  Buy organic foods: Foods that are certified organic cannot contain any GMO ingredients. Look for products with the label 100 percent organic or made with organic ingredients.
•  Avoid risky foods: If there is no label that specifies if a product is indeed organic or not, be leery of the most commonly genetically altered foods and ingredients, which are Hawaiian Papaya, sugar beets, cottonseed, canola, soybeans, corn and some yellow squash and zucchini.

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Gluten Free: Find Your Path Back to Health

Gluten free diets are becoming more and more common these days, as people who are on them often feel and perform better in their everyday lives. The first gluten free dieters were those who had celiac disease, meaning they were allergic to wheat and would get terribly sick if they ingested even a tiny amount of it. However, as other people began experimenting with various health and nutrition trends, gluten free diets slowly but surely became more and more popular. This has given rise to a large number of gluten free foods, dishes and even restaurants to serve this growing community of gluten free eaters. However, what are the benefits of the gluten free diet for those who don’t have Celiac disease? Is it even healthy or are they robbing themselves of important carbohydrates and nutrients? Below are some of the most noticeable benefits for those who do not have Celiac disease but have decided to live gluten free.

More energy. Those who go on the gluten free diet often claim to have more energy. This is because most gluten filled foods often make people feel full and bloated, slowing them down after a meal and beyond. Going without gluten will keep this from happening as often.

Better bowel movements. There are different levels of sensitivity to gluten out there and many people have a slight sensitivity to it that affects their bowel movements and the frequency of when this happens. People who have gone gluten free often report having better bowel movements on a more regular schedule throughout the day, as they aren't having even subtle allergic reactions to wheat anymore.

Losing weight. As most foods that contain gluten have a lot of carbohydrates and are also part of meals that have a lot of fat, people who change to the gluten free diet for their own wellness often lose a lot of weight and get in better shape in general. This is not to say going gluten free is something that should be used to lose weight, but it is a convenient side effect of the diet.

Trying new more nutritious foods. Those who go gluten free are often forced to explore and try new more nutritious foods so that they can eat throughout each day and meet all their dietary requirements on a regular basis. This leads to problem solving when eating on a regular basis, which some people take on as a challenge when doing something as simple as eating a meal.

Eating less. Eating smaller meals is a trend that comes with going gluten free as well. This is something that is being incorporated into more American diets in general as we begin to fight the obesity epidemic in our country, so going gluten free also helps on that front.

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Juicing: Heath Benefits or Just Another Fad?

Want to live a healthier lifestyle? Well, one ways to do that is to incorporate more fruits and vegetables in one’s diet. According to the United States Department of Agriculture (USDA), people should eat five to nine servings of fruits and vegetables a day. While eating nutritious food daily is important, many people eat little to no fruits and vegetables. One can integrate more fruits and vegetables by eating produce, taking supplements, or juicing.

Juicing is one of the hottest trends in the health industry today. Some say it’s just a fad that will soon pass like all the other health food crazes, but many feel it’s here to stay and should be added to one’s daily nutrition needs. While most would agree that incorporating fruits and vegetables is important to include into one’s daily diet for healing and overall wellness, not all agree on the method. Evaluate the following myths and health benefits to see if juicing is right for you.

Juicing myths

1 Juicing is all that is needed.

Juicing is a great way to add needed nutrients to your body, but it is not the only requirement needed to promote or maintain health. Exercise, drinking water, and cutting out “junk food” is also needed along with juicing.

2. Juicing is costly.

Some people may feel that juicing is too costly, and that you need to buy enormous amounts of fruits and vegetables. Truthfully, buying more fruits and vegetables may be a little more expensive, but is not as expensive as numerous trips to the doctor. What price would you pay for better health?

3. Juicing alone is the best way to lose weight.

Juicing will cause you to initially lose weight, but it is not to be used exclusively as a weight loss regimen. Excess juicing without adequate protein and healthy fats will cause one to also lose muscle mass.

Health Benefits of Juicing

1. Provide immediate source of vitamins and nutrients.

Nutrients are absorbed quicker into the body because juice bypasses the process of food breakdown. Fruit and vegetable juice is made up of smaller particles than solid food, and therefore can be immediately absorbed into the intestines. Juicing is also great because you can all the recommended servings in one glass a day.

2. Easy on the digestive system.

Juicing is a great way for people with gastrointestinal issues to get the benefits of fresh fruits and vegetables. Many people with digestive problems need nutrients without the added fiber or bulk.

3. Energy boost.

A green drink is perfect for breakfast and will provide you with abundant energy, and is also a great way to start the day. Juicing will give you an instant energy boost without the “crash” that you experience after eating sugary, processed foods.

While juicing may be a new trend, it is also an excellent way to add the recommended servings of fruits and vegetables to your diet. Juicing will increase vitamin, mineral, and antioxidant intake to the body, but it should not be a stand-alone regimen. Juicing should be added to a well-balanced diet.

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Vitamin Enhanced Water: Hydrate or Hype?

You hear it all the time. Drink plenty of water. Be sure and get your vitamins. Getting both in one fell swoop seems like the perfect solution, and on the surface, vitamin enhanced water seems like a dream come true. But when it comes to nutrition and overall wellness, these drinks fall short of what you can get from your faucet. 

Tap water doesn't contain vitamins, but it also doesn't contain sugars and artificial sweeteners. Most people don't really need the vitamins they get from enhanced waters. Getting vitamins from foods is best, but if you're falling short on your nutrition requirements a multivitamin is preferable to vitamin enhanced water.

 

Vitamin enhanced water is sold under a lot of names. Vitamin Water, from Glaceau is first to come to mind. SoBe Life Water is also popular, as is Propel, a product of Coca Cola which includes electrolytes. Normally, it takes an intense workout of an hour or more before extra electrolytes are necessary.

What is most important, for those who do drink vitamin enhanced waters is the purpose they expect them to fill. Generally, eight to ten glassed of water per day is the standard recommendation, and the best way to replenish is through plain old H2O without anything extra. If the tap water in your area doesn't taste right, a faucet or pitcher filter can help to make it taste more pure.

But those who don't like plain water often want to spruce things up, and many are reaching for vitamin enhanced waters to do it, which can put a lot of extra sugars or artificial sweeteners into their diet. If enhanced waters are meant to replace the original, they are not worth it. You spend a lot of extra money to load up on harmful sugar and chemicals for a relatively small benefit from whatever vitamins are included.

 

If you have to spruce up water, a bit of fruit juice or a slice of lemon, lime, or even cucumber are better choices than an enhanced water, and far less expensive.

 

But for some who are trying to lick the soda habit, enhanced waters is a better choice. Eight ounces of Coca Cola, for example contains 105 calories, the same amount of Vitamin Water has just 50. There are also low calorie or no calorie versions of both soda and enhanced waters, but most contain potentially harmful artificial sweeteners that have been found to increase cravings for high calorie foods.

 

If these "waters" are consumed, it should be in moderation, and the vitamins they do include shouldn't be counted on to replace healthy foods like fruits and vegetables which have numerous benefits beyond their vitamin content. Ultimately, drinking more regular water should be the goal, especially if you want to lose weight and improve your overall wellness.

While moving toward a healthier weight is always good, there can be challenges that can be addressed by a chiropractor. A person's center of gravity can change, and this can throw off the body's alignment. Not everyone thinks of seeing a chiropractor in order to help them deal with different weight fluctuations, but it can be an important part of the journey to wellness.

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Protein: It's Not Just For The Hardcore Carnivore

Chiropractic medicine encompasses more than just bone and joint manipulation. Chiropractors realize that the whole body is a single entity, and that self-healing comes from the inside out. A proper diet is an important factor in anyone's search for wellness.

So, one of the things our practice discusses quite a bit is protein. Maybe, for your heart's sake, you are cutting back on red meat, or maybe on meat altogether. So, you are out of luck when it comes to protein, right? Not at all!

Protein, which is composed of amino acids, is vital for the proper growth and function of the human body. It is also essential for losing weight and keeping it off. Meat is the richest source of protein, but vegetarians can still get all they need of this essential nutrient.

Dairy and eggs are a great way to include protein in the diet. Vegans who choose to eschew dairy will have a harder time getting enough of the amino acids that they need, but with a little care, they too will be able to complete their protein requirements. The recommended daily amount of protein is 46 grams for women and 56 grams for men.
Here are some great non-meat sources for protein:

• Cheese. Low-fat mozzarella or cottage cheese provides the most protein of all the cheeses. Each has 32 grams of protein per 150 calorie serving.
• Tofu. A 50 calorie (3 ounce) serving of Tofu has around 7 grams of protein
• Beans. You can expect to get around 15 grams of protein from each half cup serving of beans. Mature soy beans, kidney beans and white beans are the best source.
• Spinach. Over 7 grams of protein are in one cup of spinach. Here's the odd part - cooked frozen spinach is your best source of protein. Raw spinach contains around 3.5 grams or half as much as the frozen.
• Eggs. There are 6 grams of protein in one large egg. Two thirds of that is contained in the white.
• Milk. Whole milk has about 14 grams of protein per cup. Skim and Soy milk can provide about 8 grams per cup.
• Broccoli. This nutritional powerhouse won't let you down when it comes to protein. It contains about 4.4 grams per one cup serving.
• Nuts and seeds. The most popular and readily available are sunflower seeds and peanuts which both contain 7 grams per ounce. Are you a fan of mixed nuts? They’re not all created equal, protein-wise, and come in at about 4 grams per ounce.

Looking for more ways to get more protein? Just ask on your next visit. We’re always here to help.

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Acai: Miraculous Weight Loss Miracle, Or Just Hype?

Acai. You see it everywhere – cleanses, weight-loss supplements, infomercials and talk shows.

The blueberry-like fruit from Brazil's acai palm certainly is trendy the past few years. You hear a lot about its antioxidant properties and positive impact on your health, but is it really the miracle cure those Internet weight-loss gurus want you to believe?

Maybe.

Acai berries, while high in antioxidants, may or may not be the weight-loss miracle the world has been awaiting. Any diet that incorporates daily balanced servings of fruits, vegetables, whole grains and protein promotes wellness and may help you lose weight. But the truth is, most of the research on acai has centered on its antioxidant properties and not on its ability to aid in weight loss. So, if this fruit has any sort of “miracle” weight-loss properties, science has yet to prove it.

Researchers have reached preliminary conclusions on the wellness properties of acai. Most are attributable to its high level of antioxidants:

• Research conducted at the University of Florida suggests that acai might be beneficial in destroying cancerous cells associated with leukemia.
• Acai aids in preventing serious conditions such as heart disease and diabetes.
• The properties in acai help to heal and repair skin cell damage and to fight inflammation, making it a popular additive to skin creams and oils in the fight against aging.
• A single serving of acai has almost double the recommended daily allowance of fiber -- meaning it's beneficial in preventing constipation and in regulating digestion.
• Unlike most fruits, acai is high in monounsaturated fats. Foods high in these fats make you feel fuller for longer periods of time.

While clinical nutrition is the backbone of a good chiropractic treatment program and your overall wellness, that is not to say that you should necessarily count on acai as a booster for your weight loss plan. However, science has proven it to be a part of a healthy diet.

For weight loss, it’s better to focus less on hype surrounding one particular food or compound, and more on watching meals and portions and getting regular exercise. After all, those methods are backed by science.

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Five Tips For a Healthier Holiday

I know how you feel. The holiday season rolls around… everyone’s running around shopping, planning and getting things done. When it’s over, it’s time to kick back a little and enjoy the company of friends and loved ones, whether it’s the office party of family gathering.

The challenge is that the holiday season is filled with so much delicious food, and sticking to your healthy eating and exercise routine during the season can seem close to impossible. Here are a handful of suggestions to help you get through the holidays without gaining any extra weight. And if you’re really good, you may even lose some.

Never Go Hungry

Arriving to a party hungry is a recipe for disaster. Have a normal breakfast and lunch on the day of the gathering. Sitting down to a holiday dinner when you’re starving can make overdoing it all too easy. Maybe even snack on a handful of nuts or a yogurt on your way out the door, so you don’t snack on the first thing you see when you get there.

Step Away From the Food

Ah… that buffet of food that seems to be calling your name. Keep your distance so you are not tempted to snack all night. For extra backup, you can chew gum, which helps resist the temptation to sneak a bite here or there.

Choose the Right Foods

Sure, some of that great food comes only once a year. Just don’t go in with that mindset when you sit down for a big holiday meal. Enjoy that good stuff in moderation, and stick with the lean meats and veggies otherwise. You (and your conscience) will feel much better afterwards.

Skip the Alcohol

Alcohol is a common feature of many holiday parties. It’s also a big source of empty calories you don’t need, so avoid the temptation to overindulge. If you feel like a drink, a glass of red wine can spare you some calories, and you get some healthy antioxidants in the process.

Stay on Top of Exercise

Yes, holidays are a very busy time, and you may not get out for some exercise as much as you’d like. If you are having a hard time fitting it in your schedule, find ways to build it into your holiday activities: maybe a post-dinner walk outside to catch up with family, an extra lap around the mall during your 11^th-hour shopping, or even a snowball fight (assuming the weather cooperates, of course).

So, enjoy the holiday feasts in moderation, enjoy the company of family and friends abundantly, and most importantly, enjoy the season!

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