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:
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.
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.
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’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!
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:
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!
Drenamin supports adrenal function and helps maintain emotional balance:
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!
Hungry 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:
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:
Want more info? Let’s talk nutrition at your next visit to clinic. Schedule your appointment today.
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.”
2. Move with purpose.
3. Find ways to manage your time effectively.
4. Tune into your body.
5. Surround yourself with like-minded people.
6. Treat yourself with kindness.
7. Celebrate the small wins.