nutrition

Fall Means…

Fall means football, flu season, and that last stretch of pleasant weather before winter kicks in. Days are getting shorter, temperatures are getting cooler, and as the holidays approach, it’s a tempting time to slip out of exercise routines and pack on the pounds. Read this short article for some tips on fall wellness.

1. Prioritize Physical Activity

Fresh, crisp air, and beautiful changing leaves can beckon you outside, but the colder weather and shortening days can become barriers to physical activity and exercise.

Take advantage of the sunlight and try exercising outside as much as possible. You’ll get a boost of disease-fighting vitamin D, known as the “sunshine vitamin,” which is harder to come by naturally as winter approaches and the days grow ever shorter. Research shows that it’s easier to focus and concentrate on activities while you’re outdoors, so you may be more likely to keep up with a fitness program if it’s taking place outside.

2. Prevent Sickness

Many people feel that it is almost impossible to avoid getting sick during the autumn and winter months.  Often when you do get sick, your body builds it’s immunity and becomes stronger!

It is possible to keep yourself healthier during the winter months.  Here are some tips to help you keep as healthy as possible:

  • Wash your hands often & cover your mouth and nose when you sneeze/cough
  • Get plenty of sleep to avoid a weakened immune system
  • Eat healthy, fresh foods with vitamins
  • Drink plenty of water
  • Avoid emotional and physically stressful situations

3. Maintain Good Nutrition

Autumn boasts an abundance of delicious fruits and vegetables in season. Take advantage of nutritious seasonal fruits like apples, grapes, persimmons, pears, and cranberries. Leafy greens like chard, kale, mustard greens, and spinach also are at their best in the fall months. Sweet potatoes and winter squash, which are packed with beta-carotene, are available in the autumn months. They can be roasted, pureed, or mashed.

With such a variety in season, eating well as the leaves turn doesn’t have to be a chore. These seasonal fruits and veggies tend to be hearty, filling foods that can satisfy your hunger during colder weather.

4. Stick With It

The hardest part of staying healthy this fall is sticking to a positive routine. Keeping up with physical fitness, keeping an eye on what you eat, and getting enough sleep are all key ways to avoid packing on holiday pounds and succumbing to the next bug making the rounds.

Fall is a busy season. Make it all simpler by getting into a rhythm now. Whether it’s packing lunches or planning a workout regimen, it will be much easier to keep everything organized with a weekly routine that you and your family can stick to.

If you prioritize healthy habits, you can successfully navigate these challenges while enjoying the beautiful weather and holiday festivities.

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On-The-Go Mom: Dinner Recipe

Chicken and Avocado Salad

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.

Serves 2-4.

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Getting Vitamin D During the Winter

EnoughVitaminD

Just How Much Vitamin D do we need?

Just 15 minutes of sun at mid-day in the summer is sufficient. Of course, this varies based on how much skin is exposed (darker skinned people may need more time), the time of the day (mid-day is best for vitamin D), altitude (the higher the altitude you are at the more vitamin D your body can make), cloud cover, etc. During the winter, it’s hard to get out in the cold.

So what can we do?
Good food sources of vitamin D include fatty fish such as salmon, especially the wild salmon, tuna, mackerel, mushrooms, eggs and vitamin D fortified foods such as milk (any milk will do–cow, soy, almond, or coconut milk are all fortified). My favorite way to get vitamin D in the winter is from salmon.  Just a small 4-ounce serving of salmon offers us 265% of our daily recommended allowance of this critically important vitamin. As vitamin D can be stored, just 2.5 servings of salmon each week would get us all of the vitamin D we need.
Take a Vitamin D supplement
Our Cataplex D is a great supplement to take during the winter cataplex-d-90-tablets-by-standard-processwhile you’re not getting enough sun. Ask the girls at the front desk how to get this!

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What is High Fructose Corn Syrup & Why It’s Bad for You!

corn-syrupSo what’s the difference between cane sugar and high fructose and why should you be aware of what you’re eating.

Real sugar is a product of either sugar cane (80%) or sugar beets (20%) while high fructose corn syrup (HFCS) is a product of milling corn stalks. The main difference between the two is that cane sugar is bound sucrose and HFCS is an unbound glucose/fructose combination.

What does that mean?

The body processes the two products in two different ways. First of all the body breaks the sucrose from cane sugar faster, more efficiently and using less energy. The unbound form found in HFCS requires more energy and causes large spikes in insulin, which frequently result in a sleepiness after ingesting HFCS as well as obesity. The main difference is that when you eat or drink a product with HFCS the body sends the fructose straight to the liver where it starts lipogenesis (fat production) and the rest is sent directly into the blood stream.

Why is HFCS in all products today?

Simply put, PRICE! HFCS is cheaper than sugar because of the government farm bill corn subsidies. Products with HFCS are sweeter and cheaper than products made with cane sugar. This allowed for the average soda size to balloon from 8 ounces to 20 ounces with little financial costs to manufacturers but human costs of increased obesity, diabetes, and chronic disease.

With all that in mind studies show that drinking HFCS on a daily basis are a major cause of obesity, diabetes, heart disease, fatty liver, as well as many other things.

If you do anything when purchasing food at the grocery store or gas station, PLEASE LOOK at the ingredients!! Be aware of what you’re putting into your body!

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October Supplement of the Month

gymnema

Gymnema contains a complex mixture of saponins (gymnemic acids) and other compounds. This product is standardized to contain 100 mg per tablet of gymnemic acids to ensure optimal strength and quality. The substances in Gymnema work together to:

  • maintain healthy blood sugar levels already within a normal range when combined with a balanced diet
  • maintain normal cholesterol levels already in a normal range*

This is a great supplement to have during the month of October when all of the sugary candy is out to help with sugar cravings!

Make sure to talk with Dr. Brent or Dr. Monique about this product and see if it’s right for you!

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September Supplement of the Month

drenamin

Drenamin supports adrenal function and helps maintain emotional balance:

  • Promotes healthy adrenal gland function
  • Encourages a healthy response to everyday environmental stresses and supports immune system function
  • Maintains energy production
  • Supports a balanced mood

This is a great supplement for September since school has started and we are all under new stresses with school work, new schedules, and new sleep patterns!

Make sure to ask Dr. Brent of Dr. Monique about this product if you have any questions!

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Where Nutrition Fits into Chiropractic Care

healthHungry for feeling great? Good. Because Family First is all about nutrition. No, that’s not weird. In fact, nearly 70 percent of chiropractors reference or use proper nutrition in their practice.

What’s the Big Deal about Nutrition?

Nutrition is a valuable tool that helps chiropractors treat the whole body, which is what we like to do. Good nutrition also helps to reduce the risk of arthritis, diabetes, heart disease, obesity and other chronic ailments. And that’s not all.

Ever notice how you feel after spending the previous day or night eating loads of greasy, fried, processed or otherwise less-than-healthy foods? You can feel pretty crummy. Fuel your body with nutritious foods as a regular habit and you can instead enjoy:

  • Increased energy
  • Weight loss
  • Fewer sick days off work
  • Fewer trips to the doctor
  • Decreased medical bills
  • A potentially longer and healthier life

Top 10 Nutritious Foods

If you’re not sure where to start incorporating healthier foods into your diet, try staring with the top 10 healthiest foods as reported in Medical News Today. They are:

  1. Apples, crisp and delicious
  2. Almonds, beats potato chips as a filling snack
  3. Broccoli, try it steamed or chopped for noshing
  4. Blueberries, beautiful in oatmeal!
  5. Oily Fish, salmon, sardines and fresh tuna count
  6. Leafy Greens, kale is the rage – find out why!
  7. Sweet Potatoes, great as a traditional baked-potato substitute
  8. Wheat Germ, sensational sprinkled on cereal, in yogurt and smoothies
  9. Avocados, yum, yum and double yum!
  10. Oatmeal, and not the sugary packet kind

Want more info? Let’s talk nutrition at your next visit to clinic. Schedule your appointment today.

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7 Healthy Habits to Lose Weight

7-Healthty-Habits-Of-Healthy-People

We all know the fad diets that help us shed the extra pounds but when the circumstances in our lives change we tend to go back to our same habits that got us there before our diet started. Here are some tips to incorporate into your daily routine that will help you lose weight and keep it off.

1. Don’t view foods as “good” or “bad.”

  • Instead of categorizing foods as good or bad, see them as ones that you should eat most of the time or only somethings. This way nothing is off limits!

2. Move with purpose.

  • Exercising consistently makes reaching your goal shape much faster and easier. Gain lean muscle and give a boost to your metabolism by alternating high intensity workouts with low intensity yoga like exercises.

3. Find ways to manage your time effectively.

  • Try prioritizing your time to include the things that you know are god for you first, along with activities that contribute to your productivity.

4. Tune into your body.

  • Just being aware of your reasons for wanting to eat can help to reduce chances of eating unnecessarily.

5. Surround yourself with like-minded people.

  • Staying accountable to someone other than yourself can play a huge role in your weight loss success. It can help to give purpose in helping another succeed as well.

6. Treat yourself with kindness.

  • Giving into having cupcakes or missing a workout can make you feel like you’ve given up. The reality is that everyone makes mistakes and there’s no shame in that.

7. Celebrate the small wins.

  • While keeping an eye on the big prize helps to keep you on track, it can also be discouraging to think of it being so far away. Celebrate the small milestones that you reach, whether it be only one cupcake instead of the usual three that day. The small wins make you want to keep winning!
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Catalyn – Supplement of the Month!

catalyn-label-front
Catalyn, Dr. Royal Lee’s first product, contains vital nutrients from whole food sources.
  • Supplies multiple vitamins and minerals for complete, complex nutritional supplementation
  • Designed to bridge nutritional gaps in the diet
  • Encourages healthy cell function
  • Supports overall well-being
For more information on this product or other Standard Process products, make sure to talk to Dr. Brent or Dr. Moe when you come in the office!
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