Nutritional Tips..

Being a Doctor of Chiropractic, I incorporate nutrition into my philosophy of wellness it's not about a certain diet, but about a lifestyle.  Here are a few of the items that can help you along the way.

 

Healthy Oils

 

Healthy Oils

There are many healthy oils, such as olive oil, sesame seed oil, flaxseed oil, grape seed oil and canola oil. To maximize their health benefits good oils need to be used properly. Keep it in a dark bottle or in your refrigerator—that's how to keep it healthy so it doesn't go rancid. Healthy oils are delicate, you have to treat them delicately.

Overheating good oils during cooking can damage them. Don't cook the oil, cook the food, which means put a tiny bit of oil in the pan, put the food in the oil and then put the food with the oil on it in the pan—that way the oil is preserved. It doesn't heat up and it doesn't get damaged by the heat.

 

Garlic

 

Garlic is great for our bodies. It actually helps the bacteria in your intestines and it also relaxes the arteries and it has a benefit with cancer. It's a great thing to add to your diet. It's present in a lot of cultures—we've forgotten it in America.
Salad dressing made with fresh garlic, lemon and olive oil is one of Oprah's favorites. It's a perfect dressing, It's the best way to have olive oil because you haven't heated it and you haven't damaged it.

 

Tomato Sauce

 

Eating 10 tablespoons of tomato sauce per week. Inside the tomato is a chemical called lycopene. This chemical has a wonderful effect—it's an antioxidant.
There are added benefits from eating tomato sauce or paste as opposed to plain tomatoes. A raw tomato is fine, too, but if you get a little fat with it—either with some nuts or a little olive oil and dressing—then it's perfect. It helps you absorb it better into your intestinal system.

 

Spinach

 

Jam-packed with nutrients, spinach is out-of-sight. This is the best thing for your eyes, It's better than carrots, and a lot of macular degeneration—which is a tragic ailment that affects vision—can actually be avoided by eating these kinds of foods that are rich in carotenoids and also have folic acids and a lot of other benefits. Sauté spinach with a little garlic and olive oil for a perfect side dish.

 

Raw Nuts

 

To maximize the benefits of the healthy oils found in nuts such as almonds, hazelnuts or walnuts they should be eaten raw and stored in the refrigerator. When you roast a nut, the healthy oils that are in there become damaged. The oils aren't supposed to be heated and damaged—they're supposed to be taken in their natural form.

 

Pomegranates (there perfect time of year to enjoy them)

Research on the health benefits of pomegranates has shown promising results. We've done studies on them showing how they actually can change the way your arteries age—it's a very potent antioxidant, It also probably affects cancer rates, especially prostate cancer, but those studies haven't been finished yet.
Not only do pomegranates have extraordinary health benefits—they taste good, too. It's a little sweet for me so I mix it with water, but pomegranates or their juice are worth trying out.

Foods that you THINK are healthy.. but are NOT!!

Sometimes in your best efforts to eat healthy and lose weight, you end up eating foods that are not all that great for you. I hear from friends and family all the time about the "great food choice" they just made for themselves and how "proud" they are about it. Now most of these things are better than the drive-thru lane at McDonalds, but in my head I'm thinking, "Oh no, you can't think these are healthy!" This isn't your fault, though!! Through media and advertising, companies are making you think what you're putting in your mouth is super healthy and good for you, when in reality there are much better choices for you. It can get really confusing!! So I'm going to help you by giving you a list of foods that might make you think, "SCORE! I'm eating healthy!" And THEN I'm going to give you the real lowdown on why you may want to think twice about consuming these foods and give you healthier alternatives.

1) Granola

Granola might sound like a super healthy carb to incorporate into your diet. It usually contains oatmeal (and other healthy grains) and raisins, so how can you go wrong with that, right? You can because granola is LOADED with sugar!!! Check out a label next time you're at the grocery store.
Healthy alternative:Kashi Cereal
Kashi is my absolute favorite cereal. If you want granola, choose one of their cereals to sprinkle on your yogurt or mix with your fruit, etc. You'll be saving yourself a ton of calories and sugar while loading up on healthy whole grains, fiber, and even protein.

2) Flavored Yogurts

These yogurts contain unnecessary sugar, lots of preservatives, and artificial flavors. These preservatives and artificial flavors do absolutely nothing for you and your body doesn't know what to do with them. These yogurts also don't contain a whole lot of protein.
Healthy alternative: Nonfat Plain Greek Yogurt
This stuff rocks!! It's clean and has 22-25 grams of protein per serving. It also has a TON of potential for every meal of the day. You can sweeten it up with ingredients like fruit and honey or make it savory by adding herbs and spices to make a rockin' dip for your veggies. Play with it and see what you can come up with!

3) Protein Bars

Not all protein bars are created equal. There are SO many bars that are extremely high in calories, sugar, and preservatives. So when you're looking for a good protein bar make sure to check your labels for ingredients. Most of the time you'll just be eating a slightly healthier version of a candy bar.
Healthy alternative: Homemade Protein Bars
Making protein bars at home is really quick and easy. Plus, you know exactly what's going in them. I also think they actually taste better and less like "diet food" if you make them yourself. There are plenty of recipes you can find online or in Tosca Reno's Eat Clean Diet books.

4) Smoothies

There are so many people that order these from restaurants and coffee shops thinking they are choosing the healthy alternative, but this is another one that is loaded with sugar and other foreign ingredients. Most places don't even use fresh fruit in their smoothies, but rather a commercial concentrated smoothie mix. And the calories are through the roof some more in the upward numbers of 500 calories!
Healthy alternative:Homemade Smoothies
Making your own smoothie is just as easy (if not easier) than stopping somewhere to have one made for you and there is an endless supply of combinations and ingredients to choose from. You can add fruits, veggies, protein powder, yogurt, honey, oatmeal, wheat germ, or flaxseed. You name it and you could probably make a smoothie out of it. Your homemade smoothie will be extremely clean, extremely tasty, and keep you satisfied.

5) Salads

You might be proud about ordering a salad for lunch with your co-workers while everyone else is ordering burgers, but I can guarantee you're eating about as many calories as your co-workers are. Yes, most salads are healthy, but what isn't is the dressing they're all doused in and the garlic bread or rolls that may be served with them.
Healthy alternative: Bring your own dressing
If you can, make your own salad, but if you know you're going to be going out to lunch or dinner with co-workers, friends, or family, tell the server to hold the dressing and ask for oil, vinegar, and lemon wedges, or bring your own light or fat-free dressing. THEN you can be proud about eating that salad.

So as you can see, it's really wise to make your own foods when you can. That may sound inconvenient, but it really isn't. Take the time on a Sunday for an hour or so to make some food for the next week or two and store it in the freezer in individual portions. Then when you need it, it's as simple as pulling it out for the day.
And when it comes to all the confusion about what's healthy and what's not, keep it simple, and don't fret it. Here's some easy tips:

1) Read your labels - If there's anything you can't pronounce, leave it on the shelf.

2) Shop the perimeter - Shopping the outer walls of your grocery store (for the most part) can give you a great idea of the clean food you should be shopping for.

3) Make a list - Sticking to a list will help keep you from straying into the "unhealthy" sections of the grocery store.

4) Read The Eat Clean Diet by Tosca Reno - This book is THE BEST guide for eliminating the confusion of what's clean and what isn't.

Article written: by Sherry French

New Year.. New Goals!!!! Drink More Water..

 It's likely that the only reason you think you need to drink water is to stay "hydrated," but you might not truly understand what this means. Let's delve into the meaning behind hydration and just why you need to drink so much plain, "boring" water.

1. Your body is made up primarily of water. When you're properly hydrated, about two-thirds of your body is water—muscle tissue is even higher, at around 70 percent, while fat is less. Muscle powers your body and fat protects it. Put two and two together, and you may infer that water is vital to the things that make your body do stuff. When you don't drink enough water, your body declines into a state we call dehydration. Get too dehydrated, and your body will not function properly, which isn't too surprising when your body's low on such a vital nutrient. (Your body can be as much as up to 65 percent water!)
   
2. You don't need to drink 65 percent of your weight in water each day. This is because, one, if you lost all the water in your body, you'd be dead, and two, that water makes up most of all the living things on our planet. Since we eat living—or recently alive—things, we get some water from the things we eat. When we cook things, they lose their water. This means that the more raw whole foods you eat, the less water you need to drink. Fruits and veggies lead the group of water-rich foods and contain around 95 percent water. If you eat a lot of plants, you can drink less water. But if you don't . . .
3. There is more to hydration than just your water levels. Chemicals in your body react with water so that you can function. We lose water in the form of sweat, and sweat is made up of water and body "salts," which are mainly sodium, chloride, and potassium, but they also include magnesium, calcium, and so on. These are called electrolytes and, basically, are the reason that salt is such a vital component in your diet. Salt is a mixture of sodium and chloride, but generally, we use the term "salts" in reference to electrolytes. Too much salt is bad and too little is bad. Both can kill you. This is why, like water, the amount you consume should be directly related to the workload your body is put under. More exercise equals more sweat, meaning that you need more water and more salt.
   
4. What about water weight? Some people are afraid to drink a lot of water because they're afraid of gaining "water weight." This is the opposite of what you should do. Water weight is a term for your body holding on to excess water because it's not getting enough. The best way to get rid of water weight is to drink more water. It works two ways. If you don't drink enough water or if you eat too much salt in your diet, your body hoards water. This water/salt relationship is referred to as your electrolyte balance.
   
   Generally, there's an easy way to tell if you need more water or salt; because most people drink too little water and eat far too much salt—especially those who eat in restaurants. So when you aren't exercising, you almost never need more salt. When you are exercising, getting enough salt becomes an issue. Endurance athletes are ever aware of the need to have enough salt to avoid a condition called hyponatremia, a condition that results when you've had too much water and not enough salt, basically just dehydration from a different angle. Those who don't exercise outdoors excessively almost never have to worry about this condition.
5. So what does water do for you? You'll often hear claims that water helps chemical reactions, regulates your body temperature, and lubricates your joints, eyes, and spinal cord. Sure, it does all of this stuff. In fact, since you're mostly made up of water, a case can be made that it does almost everything. So why split hairs? Your body doesn't work, at all, without being fed a lot of water. You can live days, weeks, and, sometimes, even months without food. But you can't live even a few days without water.
   
6. Itchy skin. Dry skin. Constipation. Sneezing. Dry cough, headaches, nosebleeds, and acne. These are common ailments related to drinking too little water. Since water regulates your body's functions, it makes sense that minor glitches in bodily functions may be related to not drinking enough water. And this is just a partial list of common ailments. Many symptoms blamed on allergies are probably due to living in a dehydrated state. When you are properly hydrated, your body can better defend itself.
   
7. The above symptoms may be worse in the winter. Water is required just to breathe, and you lose water through your mouth and lungs. During winter, when the air is dry, more water is required. Add forced heat in the air—like from home heating systems and fires—and the situation is exacerbated. This means that you need to drink extra water in the winter when it's cold, even though you are probably less thirsty.
   
8. Water and your immune system. During winter, lack of water will dry out the mucous membranes of your lungs, gut, and sinus passages and lessen your resistance to disease. These barriers protect your body against bacteria, viruses, and pollutants when you're fully hydrated and intact. Allowing them to dry out could be the leading cause of the common cold and allergic symptoms, not to mention things like constipation, sinusitis, irritable bowel syndrome, and long-term diseases like hemorrhoids and colon cancer.
   
9. Water and fat loss. We haven't yet discussed the importance of fat mobilization for energy and its relation to weight loss and effective exercise because, well, this is Nutrition 911 and that sounds complicated. Anyway, water is the main component of this action. A well-hydrated body has higher levels of oxygen in the bloodstream, translating into an increased ability to burn fat as fuel. The more efficiently you burn fat as fuel, the more effectively you exercise, leading to a better overall body composition.
10. How much water? It's said you need about 8 glasses of water a day. However, this will vary due to your activity level and environmental conditions. As a general rule, add a couple of glasses during the hot days of summer and the dry, cold nights of winter. During exercise, you may lose a quart an hour or more. While all liquids provide water, sugar, diuretics (caffeine, etc.), and carbonation reduce the hydration effect. Combining all three, as in soda, can reduce the hydration efficiency of the liquid to almost nil.