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!"

Follow Mowry Chiropractic on Twitter 

Like us on Facebook 

Or Add Us to your Circles on Google+!

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.

Follow Mowry Chiropractic on Twitter 

Like us on Facebook 

Or Add Us to your Circles on Google+!

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.

Follow Mowry Chiropractic on Twitter 

Like us on Facebook 

Or Add Us to your Circles on Google+!

Back to School: Vaccinations and Your Child's Wellness

It’s that time of year again when our kids fill up their back packs and head back to school. There will always be plenty to worry about when your kids are away at school, but many parents find themselves worrying about their child’s health. Schools are a breeding ground for infection and we all know that most kids and even teenagers are not the best hand washers in the world. Most parents find comfort in the fact that their child is sufficiently vaccinated against all of the icky bugs that can make their child sick. However, there are a growing number of parents that do not find much comfort in the world of vaccines.

More and more studies are showing that the vaccines themselves can introduce a whole new level of risk to our children. Studies like that conducted by Sallie Bernard entitled “Autism, A Unique type of Mercury Poisoning” are revealing a disturbing link between the ingredients found in most vaccinations and varying degrees of Autism in children. Parents may ask, “Well, if vaccines are safe, or at least not safe for some age groups, how do I protect my child from infection?”

Our bodies become sick when our immune system has been weakened or suppressed somehow. Therefore if we want to protect our children from infection we need to strengthen that immune system. Our immune systems work at their most efficient when our entire system is balanced. Balance is the key to the work of a chiropractor. We want to assist you in bringing balance back into your body or into your child’s body.

Parents are finding more and more comfort in the fact that their children can get relief from many childhood ailments through chiropractic care. Some of the most common issues that children face can be corrected or assisted through chiropractic care. Here are a few reasons some people are taking their children to see the chiropractor:

• To build brain and nerve development
• To build up their child’s entire system of health and wellbeing
• To naturally build up their child’s immune system resulting in fewer colds and infections.
• To find relief from asthma and allergies
• To improve their child’s concentration
• To address behavioral disorders
• To address digestive problems

Any parent can read that list and quickly pick at least one problem they have faced recently with their child. Most parents would pick out several that they have dealt with one more than one occasion. Addressing your child’s entire system of health and wellness is a far safer and more efficient way to keep them happy and healthy this school year. Consider chiropractic care as an alternative to finding your child the balance they deserve.

Follow Mowry Chiropractic on Twitter 
Like us on Facebook 
Or Add Us to your Circles on Google+!

 

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.

Follow Mowry Chiropractic on Twitter 
Like us on Facebook 
Or Add Us to your Circles on Google+!

Working On Strength Training

photo credit: photopin cc

If someone mentions weight training to you at the gym, does your mind automatically skip to professional athletes, weight lifters and body builders who spend hours in the gym, building muscle mass?

While that may be accurate in some cases, it’s not by any means a universal truth. Weight training isn't just for athletes. It is for anyone who may want to add it to his or her exercise regimen, or just to help stretch muscles to relieve the back pain that might lead to chiropractic treatment. The training has a number of benefits:

• Conditions muscles to prevent injuries
• Increases your body's muscular strength and endurance
• Gives more refined and shapely muscles
• Improves motor coordination
• Helps the functions of internal organs

The chiropractic benefits of weight training are well-documented. Anyone who combines strength training with flexibility exercises will strengthen their body to combat muscle weakness that lead to back pain. In addition, people who have experienced herniated discs and other problems who added strength exercises to their medical care were able to recover fully without having to have surgery. Immobilization and lack of exercise weaken your muscles. Incorporating strength and flexibility training can be important pieces in the overall strategy to lead a more active and healthy overall lifestyle.

Before Starting Any New Training Exercise

Consult your chiropractor to discuss your exercise regimen. A complete evaluation covers your general health history and your chiropractor can recommend the correct weight fitness exercises that will help you get the most out of your effort. The worst thing you could do to yourself and your body is to go gung-ho into this process without some guidance. It can lead to more serious injuries such as lumbar spine injuries, cervical spine injuries, and shoulder and knee injuries.

Starting Your Training

Your chiropractor and/or trainer can help you determine what amount of weights is best suited to your fitness regimen. They can also counsel you on how you can increase that weight over time to ensure you get the best results while also avoiding injuries.

You also need to make sure to ask about the best exercise routine so that you won't overwork muscles when first starting out. Moderation is key at the moment. You need to perform the proper 10-to-15 minute warm-up exercises on a treadmill or stationary bicycle to raise your body temperature, then adopt flexibility exercises to stretch the body and muscles before grabbing the weights.

Always take the first few training sessions slowly. Be aware of the physical limits of your body and if you feel that something is wrong, stop immediately and rest. Continue with the training by following the set schedule as you slowly add more weights. With consistent weight training exercises, your body will begin to feel better and stronger as you will avoid those body injuries that are detrimental to your health.

Follow Mowry Chiropractic on Twitter 
Like us on Facebook 
Or Add Us to your Circles on Google+!

'Tis The Allergy Season - Chiropractic Can Be Your Defense

It never fails this time of year. You’re a little runny, a little sniffly, maybe some congestion thrown in… it is a rite of passage when the seasons change – allergy season. Even bouts with common allergens can take you off your game and keep you from feeling your best, as a result of treatments with medication that can make you drowsy.

The allergens aren’t the only culprit. You also need to think about your immune system, which responds to all kinds of events – both inside and outside the body. Those who suffer from seasonal allergies are people whose immune systems essentially overreact to these common environmental nuisances like pollen, dust, bacteria and so forth. Thus, the body responds with histamines that cause watery eyes and itchy, runny noses.

What does this have to do with chiropractic? Well, the alignment of your spine ensures that your nervous system is communicating properly with the various other systems of your body – including your immune system.

The immune system responds to events in the body, and pays close attention to the nervous system, hormone fluctuations, diet, genes, and emotions; these events affect the health of the immune system. Poor nutrition, a stressful event, or a neurological problem weakens the body, making it more vulnerable to attack from dangerous viruses or bacteria.

The bones of the spine can move out of position, interfering with the quality of communications traveling along the nerve endings, spinal cord and brain. Garbled messages can cause the body to overreact to benign organisms. So, if you have a misalignment or subluxation in your spine (such as in the second cervical or ninth thoracic vertebrae), that could be affecting the performance of your immune systems.

While chiropractic care does not directly treat allergies, your chiropractor can keep your spine in good alignment to ensure your nervous system and other systems function properly. Chiropractic care also reduces the severity of allergy systems by relieving unrelated body pain and improving overall health. Someone who feels good is more likely to exercise, interact with others, and eat a healthy diet.

The spine is the center of your nervous system, which is the most important system in your body and overall wellness. Call us at (614) 436-9070 to find out how we can take some of the hassle out of this allergy season and get you feeling ready to enjoy a healthy, active spring.

Follow Mowry Chiropractic on Twitter 
Like us on Facebook 
Or Add Us to your Circles on Google+!

Springtime Is Near... No More Excuses

It’s all too common to hear the New Year's Resolution of “getting in shape before spring,” or “getting in shape before summer,” by means of regular exercise. A good diet and regular exercise are vital components to helping your body reach its full potential.

And now… here is spring. Maybe you’ve been busy, or it has just been too cold. However, it’s important to take a more active role in your own wellness. No more excuses, but we'll help you get started:

See a Chiropractor

Whether the goal is overall good health, shedding a few extra pounds or improving the body for a beach getaway, it is important to see a chiropractor. A chiropractor will help realign the spine and ensures that the body’s immune system is as strong as possible before starting a rigorous exercise routine.

Although chiropractic care will not improve coordination, flexibility or strength, it will make it possible to start an exercise routine that is appropriate for personal health and current physical concerns.

Start Out With Simple Exercises

Exercise does not necessarily mean it must be vigorous and hard on the body to have an impact. Starting out with walking, swimming and other gentle exercises will help the body start getting into the routine of working out on a regular basis.

The best simple exercises are routines that use the body and nothing more. Running, walking and swimming are excellent options that make it possible to shed excess weight and get back in shape.

Work on Flexibility

Although flexibility, coordination and physical strength take time to build up, it is possible to start working on improving the body’s health by working on flexibility. Taking time to stretch out the muscles before a workout routine will help remove the tension that builds up after a day of sitting at an office or enjoying activities that are not physical. Flexibility is improved with gentle stretches, but adding yoga to the routine will work on strength as well as flexibility.

Spring is in the air and it is time to start working on good health. The only way to keep the body as healthy as possible is with the help of regular exercise. Although a chiropractor can make suggestions and prepare the body, it is important to workout at least half an hour every day to get ready for spring.

Follow Mowry Chiropractic on Twitter 
Like us on Facebook 
Or Add Us to your Circles on Google+!

Enjoying Winter Activity Without Risking Injury

There’s nothing quite like fresh snowfall in the winter time. And few things are more tempting than a hill with fresh snow on it – whether it’s a small sledding hill, or that blue slope at your nearest skiing center. Whatever the course, the adrenaline rush as you pick up speed downhill will probably distract you from the fact that you’re not invincible. While some falls lead only to a little bit of temporary embarrassment as a kid, it is important to me more conscientious about preventing falls and injuries.

There may not be a more severe pain than a back injury. Sometimes back pain can be acute and other times it can be almost completely debilitating. In order to reduce the chances of such an injury on a weekend trip to the slopes whether you’re skiing, sledding or snowboarding – always be sure to stretch and warm up.

First… as any athletic trainer will tell you, it is very important to limber up and get the blood flowing before you run, twist or perform any other type of athletic move. It’s a good idea to focus on the back and legs the most. A simple exercise that will loosen up your back is to extend your arms forward and then twist to your right and then twist to your left. Repeat this motion about ten times and be sure to keep your spine straight.

Second, bundle up. Obviously, it’s great for keeping warm. However, if you also happen to take a spill on the slopes, any additional layer is padding to protect your back.

Third, use your head when you’re on the slopes. While these outdoor activities are fun, they can also be dangerous, so it never hurts to wear a helmet. Anything can happen when you’re headed down a hill. Protecting your head can prevent serious injury.

If you take the proper precautions like warming up and stretching and wearing the right kind of protective clothing, you will reduce your chances of hurting your head, neck or back. These are the central components of your nervous system and your body overall. Take care of them, and you’ll be able to enjoy many winter outings for years to come.

Follow Mowry Chiropractic on Twitter

Like us on Facebook

Or Add Us to your Circles on Google+!