6 Ways to Create a Healthy Dietary Lifestyle

The power of eating well is tremendous and is often forgotten. It’s amazing to see how a slight change in one’s diet can make a big impact on their mood, weight, and overall health. Here are some dietary tips to follow to prevent disease, increase energy, or to find and maintain your desired weight.

  1. Eat only when hungry. It seems like common sense but many people fall into eating because their bored, watching TV, or at a sporting event. Try to leave 2-3 hours in between meals or snacks and try not to eat at least 2-3 hours before bed.
  2. Chew, chew, chew! It’s important to remember that the first step of digestion starts in your mouth. Food should be chewed thoroughly to allow easy digestion and avoid over eating by allowing your stomach to fill and a consistent rate.
  3. Save your biggest meal for lunch. At the middle of the day is when your digestive system is at its peak performance. Eating close to your bedtime doesn’t allow your digestion system to adequately rest.
  4. Exercise and de-stress regularly. kaboompics.com_Fresh organic strawberry in white bowlGet yourself moving, breathing, stretching and relaxing on a regular basis. When stressed, we tend to stress eat which typically means reaching for the unhealthy snacks. Exercising, while burning calories from food, also is a way to de-stress and increase your mood.
  5. Cleanse regularly. There are a lot of toxins in some of the foods we eat and our body naturally produces toxins. For these reasons, it’s wise to cleanse and rejuvenate your body to optimal health.
  6. Don’t skip meals! You may be busy but skipping meals means you are more likely to binge the next time you eat to compensate.

Try to be consistent on a daily basis with overall good eating, de-stressing, and physical activity. Establishing healthy habits increases your overall health and decreases your risk of illnesses and diseases. Make this year, a year where you’re eating well!

 

9 Ways to Get Your Kid to Eat Veggies

tomatoes-and-carrots-picjumbo-comSome children devour vegetables like it’s candy, but what can you do if your kids refuse to eat the green stuff on their plate?

Rather than forcing your kids to eat veggies, try preparing them in a way where they’ll enjoy vegetables, or not know it! We (along with the International Chiropractic Pediatric Association) have some tips to try to get your kids to enjoy eating veggies.

  1. Grow a vegetable garden! Growing a garden gives your kids a connection with their food. It also allows you and them to spend some family time outside.
  2. Mince or puree them up in a food processor. Puree veggies to give to babies or hide veggies in pizza, pasta sauce, soup, or even mac and cheese!
  3. Bake them! Make zucchini or broccoli cheese muffins for breakfast.
  4. Hide them in meat! Mix pureed or minced veggies with the meat, (like turkey!) then mold them into burgers or meatloaf.
  5. Put them into smoothies! When making their favorite strawberry banana smoothie, add a little spinach or kale to the mix.
  6. Let them help make meals and snacks. Show them the fun of cooking and preparing meals. Let them pick out what veggies to eat at dinner tonight.
  7. mom-child-cookingExperiment with dips! If kids don’t like plain veggies, offer something to go with it. Hummus, veggie dip, ranch dressing, and salsa work great with all kinds of veggies!
  8. Cut back on the junk food! If there are less chips and cookies around to snack on, kids will be forced to choose alternatives like fruits and veggies!
  9. Try new recipes! Preparing veggies in a new dish is a great way to spice up foods and try new things! Or even make the veggies the dish, like a bowl perhaps.

These are only a few ideas on how to get your kids to eat veggies. It can be difficult at times, but know that vegetables are an important part of a child’s (and adults) diet! Comment if you have any ideas that we missed!

 

 

Nighttime Snacking

It’s pretty common to crave a quick snack right before bedtime. Instead of grabbing ice cream or a bag of potato chips, choose nighttime snacks that are healthier while filling you up!

  • Popcorn– If you enjoy salty, crunchy popcornsnacks, popcorn is a great alternative to chips. You can eat it plain or add some flavor by sprinkling low-calorie seasonings like lemon-pepper, paprika, or garlic powder.
  • Fruit– Great for satisfying the sweet tooth. Dried fruit is also an option, but try not to overdo it. Dried fruits tend to have high sugar content.
  • Roasted Nuts– This is another option for snackers who prefer salty foods. You can add a few chocolate chips in the mix to help satisfy that sweet tooth.
  • Veggies and Hummus– Dip a few carrots or celery sticks in some creamy hummus for a snack that’s high in protein and fiber.
  • Cereal with Milk– Cereal isn’t only for breakfast! Choose a whole grain cereal and low fat milk for a filling snack. Try to stay away from the sugary cereals, instead sprinkle in some berries or chocolate chips on your own.
  • Soup– Broth based soups are easy to digest and the warmth can be soothing right before bed.

These are all great nighttime snacks for both adults and kids! Lead by example for children by making an effort to eat healthier for all meals and snacks.

Cooking With Your Children

A great way to help establish healthy habits in children is by including them in activities like cooking! When you are planning meals with children, try to include items from the important food groups. Explain the importance of making healthy choices, choosing chicken and fish rather than red meat, or substituting ingredients to create a healthier dish. Particularly in their first few efforts at helping in the kitchen, let them select recipes that the family has enjoyed in the past, so they can see what’s involved in preparing them.

mom-child-cookingIn assigning tasks to your child, keep in mind that they need to be age appropriate. For instance, you wouldn’t give a six year old a sharp knife to chop vegetables. Nor would you let them remove a hot, heavy casserole pot from the oven, although they can carefully open the oven door for you. They can also wash veggies, mix ingredients together, or help gather ingredients and dishes.

Here are some other guidelines to keep in mind:

  • Make certain that you or another adult is in the kitchen at all times when your child is helping out.
  • When your child pares vegetables, show them how to point sharp edges away from them to avoid accidents.
  • Explain how they should weigh and measure ingredients.
  • Use the rear burners when cooking on the stove. Make sure that pot handles are turned inward so children can’t accidentally knock them off the stove.
  • Teach your child the importance of using potholders when touching hot saucepans and other items.
  • Shut off the oven and burners when you’re finished cooking.

If children are educated on how to be healthy and the reasons to do so, they are more likely to follow these healthy habits throughout their life!

Have any suggestions? Share them by commenting below!

Don’t Gain, Maintain!

The holidays are upon us! Time to gather with friends, family, and FOOD. If you are trying to lose weight, this can be a very challenging time of year. Try setting  a goal of maintaining your current weight instead of losing weight. You can always set new goals to shed pounds after the holidays.

It’s very easy to stray from any sort of goal this time of season. You want to say “yes!” to that extra helping of stuffing, home made fudge, and Aunt Carol’s secret pumpkin pie recipe. Just remember, everything in moderation! Keep these tips in mind while the stockings are hung.

  • Keep Moving! You have gifts to wrap, cookies to bake, and cards to send, but don’t put exercise on the back burner. Continue to shoot for at least 30 min. of physical activity each day. Go for a walk around the neighborhood, do resistance training, or take that dance class you’ve wanted to try.
  • Manage your appetite with foods that help you feel full faster and longer such as vegetables and high fiber cereals.
  • Do NOT skip meals! It’s a busy time of year but skipping meals means you are more likely to binge the next time you eat to compensate.
  • Plan ahead and pack nutrient-dense snacks to get through the day. Include fruits, vegetables, and a good quality source of protein (cheese sticks, eggs, soy nuts, etc.)
  • Buy snacks in individual serving sizes or portion snacks out in small containers.
  • Aim for 8 hours of sleep each night. Lack of sleep can lead people to consume more sugary foods and more calories during the day.
  • Avoid emotional eating! Emotions can interfere with your ability to make healthy choices and can also upset your digestion.

With continuous exercise, attention to diet, and mindfulness at parties, you can maintain your weight during the winter holidays. Try to be consistent on a daily basis with overall good eating and physical activity. And enjoy this beautiful time of year!

 

Foods that are HEALING as Well as Delicious!

  • Apples: Lower cholesterol and blood pressure, help prevent cancer, and help clean teeth
  • Bananas: Help promote a steady heartbeat, help heal ulcers and reduce blood pressure
  • Beans: High in fiber, help keep blood sugar and cholesterol levels down fruit_twists_healthyeating_apples_orangesand build red blood cells
  • Broccoli: Adds fiber, vitamin C, calcium, magnesium, iron, and beta-carotene to your diet.
  • Cantaloupe:  Is the world’s richest source of vitamin C. This   is the vitamin some scientists say can add 5 years to your life
  • Brown Rice: Has twice as much fiber as white rice, plus zinc, magnesium, and vitamin B6. Has been shown to  help lower blood pressure, fight diarrhea, and  prevent kidney stones.
  • Carrots: Contain more beta-carotene than any other food. A cup a day can cut risk of heart disease by 50%
  • Salmon: Is a proven remedy for clogged arteries. Rich in omega-3 oils, which may also help fight arthritis
  • Yams: Have strong anti-oxidant qualities. Studies show they help lower risks of both cancer and heart disease.

 

The Importance of Supplements

supplement-shelf
Why should we use supplements?

Americans are deficient in essential vitamins and minerals due to the food choices they make every day. What we eat is the foundation of our general health; so it’s true when they say “You are what you eat”. No matter if you eat the best food possible, i.e. organic, you cannot replenish deficiencies through diet alone. Vitamin supplements are the best and most efficient way to replenish those deficiencies that we do not get from our diet.

So which ones should you take?

Every person is different in how their body processes vitamins and minerals and their diet. A person who eats fast food every day is lacking more vitamins than someone who eats organic foods. The list of supplements are the key 5 that everyone should be taking.

  • Multivitamin-This is a concentrated source of nutrients that will help support a healthy diet. This is not to be taken as the only source of vitamins, but should complement what you are currently eating
  • Omega-3 Fatty Acids-These fatty acids are beneficial for a variety of reasons: body composition, cardiovascular health, healthy blood sugar levels, healthy mood, brain development and function, breast health, healthy prostate function, and more!
  • Vitamin D– There have been many studies that a deficiency in vitamin D may play a role in various diseases and conditions. One study even said that about 40% of the U.S. population and 76% of pregnant women are vitamin D deficient. Vitamin D is crucial for immunity, insulin secretion, blood pressure regulation, maintain-ing calcium balance, and can help with cell differentiation with can be a cancer preventative.
  • Probiotic– Probiotics are live microorganisms that are similar to the good bacteria found naturally in the human body. From the very first breath we take, we are exposed to probiotics through the birth canal during a normal delivery. As we get older, things like chlorinated drinking water, antibiotics, and processed foods pose a threat to the good bacteria found in our gut. To combat these threats, it is beneficial to take a probiotic to establish a balance of microorganisms in our body.
  • Greens– Let’s be honest, there aren’t many of us who are good at getting enough plants into our diet. There are a couple nutritional products that make it possible to help get an appropriate level of fruits and greens into our diet. By getting the right amount of plants in our diet, it helps our body with improving the immune system, detoxification of body systems, balancing pH levels, improving energy and metabolism, along with many other benefits.

If you think, or are not sure if you need to take an additional supplement due to a disease or condition you have, please consult one of our doctors in a nutritional counseling session! You can also consult them about any of the 5 key supplements that were discussed. It is important that you buy a high quality supplement to ensure you are getting the proper vitamins and proper amount. Schedule your nutritional consult with any of our doctors today!