Thanksgiving is the holiday for giving thanks for what we have, spending time with friends and family. But it’s also the holiday often associated with excessive amounts of food! Everyone knows that a Thanksgiving meal is often laden with sugary and carb-loaded goodies and many overindulge and consume more in this one meal than they normally do in a whole day. But have you ever noticed how you feel after this extravagant meal? Most feel groggy and tired and maybe so full you feel sick. Yes, it’s fine to splurge on holiday foods, but making a few healthy changes to your Thanksgiving routine could mean you’ll feel better and more Thankful in the end!
Here are some helpful healthy Thanksgiving Day tips!
Eat breakfast: Breakfast is often called the “most important meal of the day.” This is especially true on Thanksgiving! It may seem counterproductive to eat a hearty breakfast before a large Thanksgiving feast, but eating something in the morning can help you keep portions smaller at the big meal. Breakfast will also keep you energized enough to get kitchen task done and entertain your guests. Try having some scrambled eggs, a small omelet with veggies, or fruit with greek yogurt. The protein will keep you full all morning and keep you from feeling ravenous once dinner is served.
Get off the couch: No you don’t have to work off every morsel you eat! But keeping in mind that the typical Thanksgiving meal weighs in at about 3,000 calories you may want to incorporate some physical activity to your day to avoid weight gain. Even just a short 10 minute walk before and after the meal not only wards of winter pounds but boosts your energy and confidence levels!
Try some healthy alternatives: We all have our favorite traditional holiday dishes that we are reluctant to change. You don’t have to change all your dishes to healthier alternatives, but try substituting healthier options in a few side dishes. Maybe have mashed cauliflower instead of mashed potatoes this year. Or try making your own mushroom cream soup for the green bean casserole instead of the processed canned soup version.
Here at Family First, we always strive to help you be the BEST you you can be, but also have fun doing it. Happy Thanksgiving to you and yours and we hope that you remember everything you have to be thankful for this holiday season!
When carving pumpkins as a child, my family and I would always scoop out the pumpkin seeds and roast them in the oven until they were nice and crispy. Such a fun, easy snack to make with your own kids now. How do you enjoy your pumpkin seeds or do you make a soup with the leftover pumpkin?
Do you have a sore throat? The menthol in Thieves® cough drops helps soothe sore throats, relieve coughs, and cool nasal passages. With naturally derived ingredients and no processed sugar, dyes, artificial flavors, or preservatives, these cough drops are easy to take anywhere you may need relief!
For an extra immune boost, try adding two drops of Oregano Vitality™ and 2 drops of Thieves Vitality™ in a veggie capsule to support a support a healthy immune system. Veggie capsules are my preferred way to ingest these powerful oils, but you can also add them to your Ningxia Red or water.
· Supports a healthy lifestyle regimen.
· Cleansing for the digestive system.
· Has antioxidant properties
· Supports the immune system
– Supports a healthy immune function.
– May contribute to overall wellness when taken as a dietary supplement.
– Contains Eucalyptus Radiata essential oil, which may help support a healthy respiratory system when taken as a dietary supplement.
– Includes the naturally occurring constituent eugenol from Clove and Cinnamon.
To prevent the “oil burps” try taking your capsule with a fatty drink like almond milk. You can also add a few drops of carrier oil to the capsule or simply follow the capsule with a 1/2 Tablespoon of coconut oil. Essential oils are attracted to fat, so they sit better in your stomach with another fatty substance.
These three are a powerhouse for the upcoming change of season!
Catalyn® Chewable contains vital nutrients from whole foods and other sources.
Catalyn Chewable’s ingredients are derived from whole food and other ingredients to help support overall well-being.*
The vitamins in Catalyn Chewable (vitamin A, vitamin C, vitamin D, and B vitamins) support growth and repair of tissue, provide antioxidant activity, and support energy processes and bone density.
Catalyn Chewable supports immune and nervous system function while also helping keep skin healthy through support of skin cell integrity, the maintenance and repair of skin tissue and cells, and support for collagen production.
B vitamins support energy metabolism, as well as immune system and nervous system function.
Check out this delicious recipe for Gluten Free Apple Muffins.
Have these ready for your kids before school one day and watch them devour the goodness.
Jessica has been a patient since March 2017 and is 14 years old. She comes in with her whole family and her mom understands corrective care for entire family. She originally came in for neck pain headaches and back pain. It was affecting school, ability to exercise, ability to focus in her studies and she now is back to living normal life as a kid should be!
Jim and Bonnie have been patients for over a year. They are the grandparents of Molli and Maddy who were previous chirokids! They have been under chiropractic care their whole life and have continued their care at our office! They attend as many health classes as possible and are avid participants in their home health and wellness.
It’s lunchtime at the office and you’re hungry. Your morning has been stressful, and your co-workers are pooling their money for some fried take-out from the local burger joint. You decline their invitation (even though comfort food sounds particularly comforting right now), and instead sit down with the healthy lunch you brought from home, complete with whole grains, lean proteins, raw vegetables, and lots of water. You know you have an afternoon full of meetings, phone calls, and errands, and the fiber and vitamins will carry you through your to-do list valiantly. Congratulations, you made a responsible adult decision, which will benefit your energy levels and probably your long-term health. Do you think you would have made the same decision in the lunch line in grade school?
Kids in school face complicated lunchtime decisions on a daily basis. What a child eats for lunch at school not only influences their energy levels in math class but also sets the stage for adult eating habits. Too many wrong decisions can be a recipe for a nutritional disaster.
Although school lunch has gotten a bad rap in the past for being too high in fat and too low in nutrient-rich fruits and veggies, school lunch standards have been making steady improvements over the past few years. Thanks to the Healthy, Hunger-Free Kids Act, led by first lady Michelle Obama and Agriculture Secretary Tom Vilsack, lunch is looking better than ever.
Even before the recent regulations, schools all over the country were voluntarily implementing healthy changes for years, such as incorporating local and organic produce, growing on-site vegetable gardens, and banning fast food and vending machines.
Speaking of home, that’s where nutrition really starts. Here’s what you can do to help your child choose a healthy lunch when they’re buying:
1 ⁄4 cup fresh cilantro, stems removed, chopped
2 tablespoons olive oil
1 tablespoon roasted red bell pepper, chopped
1 tablespoon fresh lime juice
1 ⁄8 teaspoon cayenne pepper
2 boneless chicken breasts, cooked and chopped
1 avocado, chopped into small cubes
Sea salt and ground pepper
4 large pieces of romaine lettuce for wraps (optional)
Combine all ingredients except avocado and lettuce in medium bowl and mix well.
Gently fold in avocado and serve as a salad or wrap in lettuce leaves.
When Mrs. Norma walks through the office doors, she brings such a burst of joy and energy to the office. She has been a patient for many years and has seen such a huge change in her spinal health. She used to suffer from chronic neck and lower back pain and tried every method possible to relieve pain. But it wasn’t until she started coming to Family First that she saw a difference and is for the most part pain free! We love success stories!
Last month Mandolin’s sister, Mollie, was our chirokid of the month. Mandolin saw the drastic improvements her sister was having by getting adjustments and she wanted the same for herself while she was here for the summer. She is getting checked weekly for wellness and proper development as her body grows! We love having this family in the office and so happy they’re here for the summer. We are glad we could get them feeling better while they are in town.