Friday, November 18, 2016

Chia Seed Benefits

     
    Oh, those  little squishy pearls of greatness, Chia Seeds, are acclaimed as a superfood. "Chia" means strength. Chia seeds are so beneficial due to being rich in Fiber, Omega-3 fats, Protein, and Vitamins. Some of the top Chia seed benefits are:
  • Skin & Aging: The Chia Seed is one of nature's richest antioxidant. Antioxidants speed up the skin's repair system and prevent further damage.
  • Digestive Health: Chia is super high in Fiber. One serving can provide the recommended fiber intake for the day, according to the American Dietetic AssociationBeing high in dietary fiber helps promote bowel regularity and healthy stool.
  • Help Treat Diabetes: Chia Seeds help prevent metabolic disorders like dyslipidemia (excessive fat in the blood), balance blood sugar levels, and insulin resistance. 
  • Heart Health: Chia Seeds are able to reverse inflammation, lower blood pressure, and regulate cholesterol. 
  • Boost your Energy and Metabolism: By adding Chia Seeds to your diet you can help to boost your metabolism and burn belly fat too!
  • Stronger Bones: Just one ounce of Chia Seeds has %18 of the recommended daily amount of Calcium. Chia also has boran which is another essential nutrient for bone health. The seed is great for people who don't eat dairy.
  • Builds Muscle and Weight Loss: Chia Seeds also rank among the top plant based sources of protein. This is a great reason to consume this super seed when trying to put on muscle and burn fat.
  • Dental Health: With the seeds being packed with Calcium, Phosphorus, Vitamin A, and Zinc, Chia Seeds, are a top food to help your teeth!
  • Gluten-Free: Chia contains no gluten or grains!
     Chia Seeds are an unprocessed, whole grain food that can be absorbed by the body as seed (unlike flaxseeds). There is nothing more fun than introducing a new texture to your favorite foods. The mild nutty flavor makes the Chia Seeds easy to add to foods or beverages. For Example, you can add Chia Seeds to your yogurt, sprinkle it on your cereal or vegetables, they can even replace eggs in most baking recipes.

     Our favorite way to add chia seeds to our day is to make a chia-pudding! Just add 1 tablespoon of chia seeds to 1 cup of your favorite milk, such as almond milk or coconut milk. Then sprinkle in fresh fruit like pineapple or mango, and allow to gel for about 10 minutes in the refrigerator. Then you have a delicious-and tropical-pudding containing all of the health benefits of chia seeds! 





Wednesday, November 16, 2016

11 Ways to Avoid Overeating on Thanksgiving



1. Don’t Skip Breakfast or Lunch: Be sure to make eating a healthy breakfast part of your Thanksgiving eating plan. Skipping breakfast not only slows down your metabolism — something you definitely don’t want to do before a big meal — but it can also lead to eating more calories later in the day. If your meal isn’t starting until your usual dinner time, fasting the entire day will leave you ravenous. Eat solid yet light meals so your feast isn’t the first bite of food in the day.


2. Don’t Eat too Much too Soon: Research suggests we can consume as many as 1200+ calories before we even sit down to eat our Thanksgiving meal. To avoid this, be mindful of how much you eat before you sit down to the meal – that includes appetizers, taste-testing, and drinking. Have a bowl of raw carrots in the kitchen and save all your taste-testing for when you sit down to enjoy a beautiful meal, and if you’re enjoying wine try to stick to one glass before the dinner actually starts.

3. Sign-up for your local Turkey Trot: If you go up for fourths, drink a bottle of wine, and pass on the veggies, that 3,500 calorie Thanksgiving meal might happen, you might want to get moving to start burning it off! Here’s how long would it take to burn 3,500 calories:

      • 6 hours at 5 mph on a treadmill
      • 5 hours of swimming
      • 8-9 hours of cycling

4. Stick to Veggies for Appetizers: Thanksgiving typically tends to be a grazing event. Folks arrive leisurely, the game goes into over-time, turkeys are unpredictable. Skip the fatty, cheesy appetizers and stick with the crudités. Raw vegetables are not only low in calories, they are high in fiber, which will help you detox after your big meal. If the veggies are accompanied by a creamy dip, just go easy on the sauce.

5. Drink More: No, not wine, water! Remember that liquid calories count toward your total caloric intake for the day. If you’re attending an all-day event, go easy on the alcohol. If you plan to enjoy a glass or two of wine it’s important to drink a glass of water in between each glass so you don’t find yourself four glasses in midway through dinner. Drinking adequate water throughout the meal can also help you feel satisfied sooner. We often mistake thirst for hunger, so make sure you drink enough fluids throughout the day to not only help keep you hydrated, but also to save you calories.

6. Chat it Up: One easy way to slow down and enjoy your meal is to talk to your neighbors. Thanksgiving is all about friends and family so take the time to catch up with your loved ones.

7. Tasting Menu: If you’re the type of eater that needs to try every dish on the table, use the Pop-sugar spoon rule: simply take a tablespoonful of each dish. This way your palate and curiosity will be satisfied, but your belly will not suffer. Find the couple of foods that you enjoy the most and focus on eating those. You can eat boring mashed potatoes any day of the year.

8. Keep a Bit of Food on Your Plate: Sometimes our eyes are bigger than our stomachs – it happens. But don’t feel compelled to finish everything on your plate. Take a breather. If you’re done, stop. The clean plate club isn’t as fun over the age of eight.

9. Skip the Seconds: Yes, we know many of you love to go back for seconds or thirds or fourths (we do, too), but do your best to take what you really want the first round to avoid going back up for more platefuls of food. Those extra platefuls of food can leave you feeling guilty and overloaded later– all of which are unnecessary negative feelings; so do your best to savor your plate the first time around. If you do end up going back for seconds because the food is just too good, aim for small servings because all you probably want is one more taste anyway!

10. Have a Piece of Pie, But Just One: Apple, pecan, pumpkin — no Thanksgiving meal is complete without a taste of pie, but you don’t need a piece of each kind. Grab a slice and savor each bite. This is not the last time you will experience the deliciousness of pie so don’t overdo it.

11. Leftovers: Arguably the best part of Thanksgiving are the leftovers. Remind yourself that you will see this food again, most likely the following day so no need to cram every last bite of sweet potato with marshmallows in. Turkey is great hot or cold and all the fixings reheat nicely. Just be sure to toss the pie after a day or two – no need to keep the sweet temptation around for too long.

Monday, November 14, 2016

Protein Smoothie Recipes

Thorne Mediclear-sgs Protein Recipes




Chocolate & Banana Protein Smoothie

Ingredients:

· 2 scoops of Thorne Chocolate protein powder
· 1 cup of almond/coconut milk or water
· 1/2 of a frozen banana

· Couple ice cubes
· 1 scoop of natural almond or peanut butter
· 1 tablespoon of chia seeds
· 1 tablespoon of flax seeds
· Handful of kale or spinach (optional)





Vanilla, Strawberry & Banana Protein Smoothie

Ingredients:

· 2 scoops of Vanilla Thorne protein powder
· 1 cup of almond/coconut milk or water
· 1/2 of a frozen banana
· Few Strawberries
· Couple ice cubes

· 1 tablespoon of chia seeds
· 1 tablespoon of flax seeds

___________________________________________________________________________________

Mix it all up in a blender and BAM

You have a delicious and healthy smoothie filled with rich chocolate, peanut butter, and banana or a yummy strawberry and banana smoothie! I make a smoothie every morning for breakfast. It is so easy and full of flavor! Occasionally, I will swap it out as a meal replacement for lunch as well! I can't get enough of these tasty, healthy treats! 

Thorne protein powder has a ton of vitamins in it - just another reason why I'm so in love! Check out the ingredients below.



We have the Mediclear Sgs protein for purchase in the office for the convenience of our patients. Feel free to ask me about the smoothies anytime! I'll be more than happy to help you with blending up the perfect one for you! 

Stay tuned for the benefits of chia seeds and flax seeds!

Thursday, October 13, 2016

Halloween Safety



     Dressing up and going Trick-or-Treating make Halloween an exciting evening for many children, to ensure the fun lasts all night, consider these safety tips before you head out to keep your little monster safe! 

1. Map your Route - Plan ahead of time which houses are safe and which you plan to visit. 

2.  Be Aware of Crowded Streets - Traffic accidents sharply increased on Halloween night. To keep you and your loved ones safe, wear reflective gear so you can be seen in the dark, and avoid large intersections.

3. Trick-or-Treat Early - If possible, take kids trick-or-treating before it gets dark, when visibility is better....and so are the candy options.

4. Have a Buddy System -  Kids need to keep each other in check by being accountable to one another. NOBODY should be permitted to enter a stranger's house. 

5. Substitute a Mask for Face Paint - Masks can limit your kid's peripheral vision and depth perception, but many costumes work just as well with face paint. Costume can't be done without a mask? Try cutting bigger eye holes 

6. Review Fire Safety - With candles and jack-o-lanterns at every turn, kids can easily get burned. Make sure they know the "Stop, Drop, and Roll."

7. Drill "WALK, Don't Run" into your Child's Head - If your kid knows to walk on Halloween, they will be in a better position to keep themselves safe from passing motorists. 

8. Teach Older Children - Keep their cellphone on them. It's a good idea for kids trick-o-treating without a chaperone to have a cell phone on them for emergencies, but you don't want it to become a distraction. Make sure your child knows to keep their head up at all times on the lookout for cars - especially when crossing the street. 

9. Keep Track of older trick-or-treaters - Download a location-sharing app on your Android or Apple device. Family Signal, for example, allows you to keep track of where your child is in the neighborhood. It also has a "panic button" your child can push in the event of emergency.

10. Candy Check - Always check your child's candy for obvious tampering before allowing them to consume any of it, teach them not to eat any candy until they are home. Let the kids eat dinner while you inspect and digest their candy. 

Have a Happy and Safe Halloween! 


Thursday, September 29, 2016

Delicious Pumpkin Recipes

     
     Do you have pumpkin fever?? Well great news...I have complied a list of yummy recipes containing pumpkin! 


     Fresh pumpkin is creamy perfection and made all the more fun when you get to prepare it from scratch. Pumpkin is rich in antioxidants and vitamins such as vitamin A and C, which play a key role in skin health, immunity and inflammation, which will help to build a healthy strong body.


Pumpkin Spice Waffle
Pumpkin Spice Waffles - Looking for a breakfast recipe? They are not only delicious but also gluten free! 

Pumpkin Brownies - Brownies are my absolute favorite! Adding pumpkin only makes them that much sweeter. 

Easy Chocolate Chip Cupcakes with Pumpkin Spice - Not a lot of time? But love eating cupcakes...these cupcakes look so good I had to restrain myself from licking the screen! 

Skinny Pumpkin Latte - A low fat, low calorie spiced latte you can make yourself at home.

Pumpkin Pie White Hot Chocolate - If you're not a coffee lover like me, here is a great alternative! 

Spinach & Sausage Pasta with Pumpkin Sauce - Pumpkin is not jus for desserts! Use a pumpkin puree to create a spectacular sacuce fpr your next pasta party.

Pull-Apart Cinnamon Sugar Pumpkin Bread - Let me just say YUUUUUM! I
Skinny Pumpkin Pie

will definitely be making this soon.

Petite Pumpkin Spice Donuts - Best Fall donuts ever! Definitely making these this holiday.

Skinny Pumpkin Pie - I absolutely love pie! Pumpkin pie is my favorite dessert for fall and with this being a skinny pie you can't go wrong.

Pumpkin Spice Fudge -Chewy squares of pumpkin spice goodness.


Friday, September 23, 2016

Sea Salt Benefits

     Sea Salt is rapidly becoming more popular, as more and more people are learning about all of the health benefits that the salt has to offer. The salt is obtained naturally from the sea, and does not go through any processing that alters the natural make-up of the salt.
   
     Thus it contains many essential trace minerals that your body needs in order to be healthy. This natural salt is available in the office or the market.

Strong Immune System - Sea Salt naturally helps you to build up a strong immune system so that you can fight off the cold virus, the fever and flu, allergies, and other autoimmune disorders.


Alkalizing - Sea Salt is alkalizing to the body, as it has not been exposed to high heat and stripped of its minerals, nor does it have any harmful ingredients added to it. Therefore it can help you to prevent and reverse high levels of acid in the body, which in turn eliminates the risks for serious and life-threatening diseases.

Weight Loss - Believe it or not, sea salt can also help you in weight loss. It helps the body to create digestive juices that allow the foods you eat to digest faster. It also helps to prevent build up in the digestive tract, which eventually can lead to constipation and weight gain.

Skin Conditions - A sea salt bath can relieve dry and itchy skin as well as serious conditions such as eczema and psoriasis. The bath naturally opens up pores, improves circulation in the skin and hydrates the tissues so your skin can heal.


Asthma - Sea Salt is effective in reducing inflammation in the respiratory system. Thus the production of phlegm is slowed down so that you can breathe easier again. Some say sprinkling sea salt on the tongue after drinking a glass of water is just as effective as using an inhaler. The best thing about sea salt is that it has no side effects when taken.

Heart Health - When salt is taken with water it can help reduce high cholesterol levels, high blood pressure and help to regulate an irregular heartbeat. The sea salt can help prevent atherosclerosis, heart attacks and strokes.

Diabetes - Sea Salt can help reduce the need for insulin by helping to maintain proper sugar levels in the body. Salt is an essential part of the diet if you are diabetic, or at risk for the disease.

Osteoporosis - Just over 1/4 of the amount of salt that is in the body is stored in the bones where it helps keep them strong. When the body lacks salt and water it begins to draw the sodium from the bones, which eventually can lead to osteoporosis. By drinking plenty of water and consuming sea salt in moderation you can prevent osteoporosis.

Muscle Spasm - Potassium is essential for helping the muscles to function properly. Sea salt not only contains small amounts of potassium, but it also helps the body to absorb it better from other foods. It is effective in helping to prevent muscle pains, spasms, and cramps.

Depression - Sea Salt also has shown to be effective in treating various types of depression. The salt helps to preserve two essential hormones in the body that help you to better deal with stress. These hormones are serotonin and melatonin, which help you to feel good, and relax to sleep better at night.



Monday, August 1, 2016

Back to School: Backpack Safety

   
     August means back to school time. For our little Einsteins backpacks are necessary! Backpacks are a popular and practical for children carrying schoolbooks and supplies. The concern for children carrying backpack too heavy for their tiny frames has grown over the last few years. Medical experts say children should carry backpacks that weigh no more than 10-15% of their body weight. Backpacks are designed to distribute the weight of the load. When they are too heavy or worn incorrectly can cause problems for children and teenagers. Improperly used backpacks can cause injury to muscles or joints. This could lead to severe neck, shoulder, and back pain, as well as developing poor posture. When used correctly, backpacks can be a great way to carry the necessities of the school day.

WeightMaximum Load
23 kg / 50 lbs2.2 kg / 5 lbs
32 kg / 70 lbs3 kg / 7 lbs
40 kg / 90 lbs6 kg / 14 lbs
50 kg / 110 lbs7 kg / 16 lbs
59 kg / 130 lbs9 kg / 19 lbs
68 kg / 150 lbs10 kg / 22 lbs
77 kg / 170 lbs11 kg / 25 lbs
86 kg / 190 lbs13 kg / 28 lbs
Choosing the right backpack

     When choosing a backpack, look for one that is appropriate for the size of your child. In addition, look for some of the following features:
  • Wide, Padded Shoulder Straps
  • Choose the Correct Size; the bookbag should never be longer or wider than the child's torso
  • Two Shoulder Straps
  • Adjusting Shoulder Straps
  • Padded Back
  • Waist Strap
  • Lightweight Backpack
Injury Prevention

To prevent injury when using a backpack, do the following:
  • Always use both shoulder straps to keep the weight of the backpack better distributed across the child's back. 
  • Lift properly by bending at the knees when picking backpack up
  • Tighten the straps to keep the load closer to the back
  • Bag is sitting in middle of child's back
  • Organize the items: pack heavier things low and towards the center
  • Pack light, removing items if the backpack is too heavy. Carry only those items that are required for the day, and if possible, leave unnecessary books at home or school.
Tips for Parents
  • Watch you child put on or take off the backpack to see if it is a struggle. If the backpack seems too heavy, have the child remove some books and carry them in their arms to ease the load on the back. 
  • Do NOT ignore any back pain by child or teen
  • Encourage you child to wear their backpack on both shoulders
  • If your child has back pain that does not improve, consider buying a textbook to keep at home.

Thursday, June 30, 2016

Fourth of July Tips and Hacks

Planning on having your own firework extravaganza this fourth of July weekend? Here are a few pointers and hacks to keep your event great! 



Make a home-made sparkler shield to keep the little hands burn free! 



Starfruit is an excellent fruit that is begging to be dyed and put out on the table.






Cut your watermelon into stars for a beautiful fruit salad.




Use jello to make patriotic parfaits.




Slip and Slide down a tarp this summer to cool off. All you will need is a touch of soap, water, and a challenging hill.





Looking for a drink to mix-up? Combine Sobe Pina Colada, Ocean Spray Cran-Apple, and Gatorade Frost Glacier for a patriotic beverage. 







Use cupcake liners to keep the bugs out of your afternoon cocktails. 











You can also use a liner to keep the Popsicle from dripping onto the kids hands. 



No grill brush insight? Aluminum foil will leave your grill shining like new! 




Slicing an onion in half will also do the trick! 





HAVE A GREAT AND SAFE 4th!




Stay SAFE this 4th of July


Monday, June 20, 2016

Text Neck

    Text neck, a term originated by chiropractors, describes a type of chronic
neck and back pain caused by overuse of the neck and shoulders. It is caused by prolonged flexion; looking down at our phones, tablets, reading, and even schoolwork. When holding your body in this abnormal position, it can increase stress on the muscles which can cause stress headaches, fatigue, and even muscle spasms. Good posture is defined as: the ears aligned with the shoulders, hips, and feet.


    Humans were designed to stand upright. People average 2 to 4 hours a day with their necks in this unnatural flexion position. That's 700-1,400 hours a year. The average adult head weighs 10 to 12 pounds when it's in the neutral or upright position. The further our head is out in front of us, the heavier it becomes. Loss of the natural curve in the cervical spine leads to increased stresses. These stresses may lead to early wear and tear and could cause degeneration. With proper alignment spinal stress diminishes. People with poor posture often have more poor physical and emotional health. 

    You may be asking yourself "what can you do to prevent the loss of your cervical curve?"  First, get to the chiropractor! We can teach you how to get your cervical curve back. Second, get in good shape, a strong neck and back are less prone to strain. Last but not least, acknowledge how much time you are spending looking down and try to balance it with looking up. Try to make sure you have good posture when using electronic devices. For example, hold your phone straight out at eye level, raise your computer monitor higher at your work desk so that you're looking up. 

    If you feel like you're suffering from "text neck," call to schedule your appointment today!  (352)729-5105



Monday, February 29, 2016

Chiropractic Care for Infants




Is Chiropractic Care safe for babies?

It is natural for parents to fear the Chiropractor for their babies. As adults, getting an adjustment can mean a lot of pressure and cracks. However, Chiropractors do not take the same approach of adjustments for babies as they do adults. Instead, adjustments for babies are gentle and many times will go unnoticed by the baby. It is a non-medicated healthy form of treatment for your child. 

Dr. Jonathan Wise of Wise Chiropractic says, "When there is a misalignment of the spine, the nerves that flow out to all of the organs are compromised, so when we do an adjustment we're simply taking pressure, nerve stress, off the spine, so the body can express itself." Chiropractic care has also proven to be safer and more effective than prescription medications and antibiotics.



What are the benefits of Chiropractic Care for Infants? 

Regular Chiropractic care can help relieve the following in babies:
  • Ear infections and earaches
  • Colic and acid reflux
  • Encourage good spinal posture
  • Fussiness
  • Help to alleviate digestive issues 
  • Feeding and breastfeeding/latching issues
Chiropractors have discovered that crying babies often have misalignments at the top of the neck, which can be known as subluxation. A common cause of subluxation in newborns occurs during the birthing process. The birthing process can be a rough experience for baby and can result in neck and spinal injuries. This rough birthing experience is a condition known as Traumatic Birth Syndrome. Many symptoms of this condition can be hidden. Therefore, it is very important to take a trip to your local Chiropractor as soon as possible to check your baby for vertebral subluxation.


Chiropractic care in infants also keeps baby healthier because their nervous system and immune system are supported. If you are still unsure of whether or not to take your baby to the Chiropractor, talk with your child’s Pediatrician. Many doctors agree with Chiropractic care, or at least recognize there are very little risks involved with Chiropractic care. With your pediatrician's blessing, getting baby adjusted is worth a try! 


Friday, February 5, 2016

Sleeping: The Best and Worst Ways



     Did you know that if you are getting your recommended 8 hours of sleep a night, then in your lifetime you will spend approximately 229,961 hours in slumber, basically one third of your life.
     Whether you sleep just a few or many hours each night, the position you sleep in is paramount in dictating how you will feel not only when you wake to get your day started but also over time as the cumulative impact begins to take effect on your muscles and joints.

     When we think about posture, we usually think of how we hold our bodies while standing, lifting, or sitting and not necessarily our posture at rest. After all, it is a body position that occupies the greatest proportion of our time. Normally it should be a time for rest and recuperation. It should be when our body renews energy, replenishes cells, and recovers from the normal stresses and strains of life. Unfortunately, your sleeping position can not only result in sleep deprivation, but it can be a cause for shoulder, neck and back pain .

The question then becomes what is the best position for sleep?

THE BEST POSITION: ON YOUR BACK 

     Try using only one comfortable pillow at the head to reduce the forward head posture and perhaps a pillow or two under the knees to reduce strain to your low back.

  • Sleeping supine firstly opens up each and every one of those nerve outlets to give your nerves the greatest the fastest conduction rate and passage to all your cells.
  • Sleeping on our back makes it easier for our head, neck, and spine to align and keep it in a neutral position.
  • Your 3 natural postural curves of the spine are gently pulled apart and stretched, undoing all the forward rolling of your shoulders during long days at your desk.
  • Flat on your back takes out every twist and inhibits unnecessary muscle activation that can occur with twisting.
  • Airways are most opened up with your nose pointed to the ceiling, allowing maximal oxygen flow
  • Allows you easily to toss and turn as the body requires it.

SECOND BEST: ON YOUR SIDE

  • The side position opens up the vertebral outlets giving maximal nerve root flow and conduction to your cells. 
  • Perfect for pregnancy as your stomach is supported and your spine and major arteries aren’t squished in your slumber.
  • Allows you to roll and move about as the body requires it.

BE AWARE  

  • Where you puts your arms- curling them up under your head or pillow or even sleeping on them will lead to dead arms and ulnar nerve damage. 
  • The wrong pillow can cause too much dip of your head and neck pain. 
  • If you have hips or broad shoulders you may adopt a twisted recovery position. This can lead to muscle tension, and vertebral misalignment and even pelvis twists. 

THE WORST: SLEEPING ON STOMACH

  • Airways can be compromised due to pressure on your chest.
  • Increased potential for nerve impingement, dead arms, pins and needles. 
  • One leg is always raised - this twists the pelvis and can lead to sciatica.
  • Loss of neck rotation - try turning your neck the opposite direction your are accustomed to and you will find it grossly uncomfortable due to the spinal twists developed. 
  • Heightens your chance of neck arthritis due to the twist, and elevation of your head on the pillow. 
  • You are less likely to toss and turn when the body requires it.  


     Sleep right and wake up bright! Take action and make these changes. Although it may be challenging at first, I promise if you adopt these changes your body will notice and feel the health benefits. Your body will thank you in your years to come.

Friday, January 29, 2016

Pain and Inflammation Protocol (Long-Term Joint, Chronic Inflammatory Diseases)

Nutritional Support Protocol Lifestyle Recommendations

1. Avoid aspirin, ibuprofen and acetaminophen to avoid interference with healing.
2. Avoid alcohol consumption and smoking
3. Relax and avoid stress
4. Practice good sleep habits and get between 8-9 hours of sleep a night.
5. R.I.C.E. (Rest, Ice, Compression and Elevation). Ice 20 minutes on/40 minutes off.
6. After the first 48 hours you can use moist heat, Do not use electric heat directly on the skin. You can use your electric heating pad if need be, just be sure there is a medium (you can use a clay pack, gel pack or even a moist towel as the medium) between you and the heating pad.

Dietary Recommendations:

1. Eat protein at every meal emphasizing salmon, mackerel, sardines, albacore tuna and herring.
2. Limit red meat consumption to two meals per week.
3. Avoid Omega 6 oils that aggravate inflammation such as corn oil, soybean oil, safflower oil, sunflower oil, peanut oil and cottonseed oil.
4. Avoid hydrogenated vegatale oils and fried foods.
5. Eat spices such as ginger, garlic and turmeric/curry.
6. Drink white tea, powerful anti-inflammatory and anti-pain. Another good source is naturally decaffeinated grean tea or take EGCg (standardized green tea product).
7. Eat 5-9 servings of fresh vegetables daily.
8. Replace sugar with plant based Stevia.
9. Cook with Coconut oil only or Grape seed oil.
10. Add Pink Salt to your diet, it helps elimate toxins from the system, decrease inflammation, prevent muscle cramping and more.
11. Water is necessary to carry toxins away from cells, be sure you are sipping water all throughout the day.

Thursday, January 28, 2016

Health Tips: Take Control of Your Daily Sodium Intake



Taking control of your daily sodium intake can be achieved by avoiding processed foods and consuming more natural foods.

Your body needs sodium, regardless of what you’ve probably heard your whole life. Many “experts” have demonized this mineral because excess dietary sodium can lead to health issues, but the fact remains that without enough sodium your body’s systems will not operate as they should. Symptoms of low sodium, also called hyponatremia, include muscle spasms or cramps, frequent headaches, confusion, nausea, restlessness, loss of appetite, and irritability. [1] The body looks for sodium in the form of sodium chloride, or salt.


More Sodium Facts
Sodium is an alkali metal and always partnered with some other mineral, usually chloride. It’s in the Earth’s crust and carries the chemical symbol NA and atomic number 11. Unfortunately, the rise of processed foods has led to an excess of dietary sodium in the diets of many people who fail to eat enough natural foods. Many of these foods are loaded with salt. In fact, the majority of sodium found in the American diet comes from additives used to preserve, color or texturize processed foods. [2] The result? Americans consume way more sodium than they need, which leads to high blood pressure and other serious health conditions. [3]

Foods High in Sodium
The following foods have high levels of sodium. If you’re trying to watch your sodium intake, these are a few of the common offenders you’ll want to avoid: [4]


Food
Amount
Range of Sodium Content (mg)
Breads, all types
1 ounce               
95 – 210
Frozen pizza, plain cheese
4 ounces
450 – 1,200
Salad dressing, regular fat, all types
2 tablespoons
110 – 505
Salsa
2 tablespoons
150 – 240
Reconstituted tomato soup
8 ounces
700 – 1,260
Soy sauce
1 tablespoon
879
Instant ramen
1 serving
700 – 1000
Turkey breast, deli or pre-packaged luncheon meat
3 ounces
450 – 1,050
Tomato juice
8 ounces (~1 cup)
340 – 1,040
Cheeseburger, fast food restaurant
1 sandwich
710 – 1,690
Potato chips
1 ounce (28.4 grams)
120 – 180
Tortilla chips
1 ounce (28.4 grams)
105 – 160
Pretzels
1 ounce (28.4 grams)
290 – 560

How to Take Control of Your Sodium Intake
According to the Food and Drug Administration, the maximum sodium intake for a healthy adult is about 2,300 mg per day. Adults with high blood pressure should limit their intake to about 1,500 mg per day. [5] Children and elderly need even less, and ought speak with their physicians to determine how much they actually need to stay healthy.

Once you’ve determined how much sodium you should be consuming on a daily basis, it’s important to tailor your diet to accommodate. And, as you might imagine, one of the most effective ways to stay within your recommended sodium threshold is to cut out processed and pre-prepared foods and to focus on adding more natural foods into your diet. When you cook at home, don’t add table salt to your meals. Instead, flavor your food with organic, aromatic herbs and spices, such as rosemary, thyme, and oregano.

As mentioned before, overconsumption of sodium may lead to serious health conditions like high blood pressure. Excess sodium within the body can cause fluid retention and lead to heart failure, stroke, and a heightened risk of premature death. [3] Some research has even linked excess sodium to stomach cancer. [6] You can see why it’s important to keep your sodium intake at a healthy level.

Health Benefits of Different Salts
There are three forms in which natural dietary sodium occurs:

1. Rock salt
2. Crystal salt
3. Sea salt

Table salt, on the other hand, is a completely different, processed type of salt. The additives in many table salts can even trigger addictive feelings in the brain! [7] The process for making table salt actually includes baking out many of the nutrients naturally found in the salt and replacing them with chemical alternatives like sodium silicoaluminate (a type of aluminum), sodium bicarbonate, anti-caking agents, and even potentially toxic amounts of potassium iodide. Enough preservatives like these – including fluoride, a neurotoxin – can lead to conditions like inflammation, hypertension, muscle cramps, nervous system disorders, and even damage to the liver, kidneys, and thyroid!

The sodium found in natural forms of salt, however, accompanies important minerals like iodine and other trace elements that support electrolyte balance, [8] as well as thyroid, brain, and muscle health. Natural sodium, however, like that found in Himalayan Crystal Salt, provides benefits that are not made available in salt products like processed sodium chloride. I recommend Original Himalayan Pink Sea Salt™, which contains 84 natural minerals and trace elements. It is easily absorbed and promotes stable pH levels, [9] among other benefits. It’s also worth noting that some organic mineral supplements, such as IntraMIN ® can also be great sources of sodium if you aren’t getting enough through diet alone.

Maintaining the appropriate level of sodium in your body is critical to your health.




References:
Medline Plus. Hyponatremia. Last updated April 14, 2013.
Gutiérrez OM. Sodium and phosphorus-based food additives: persistent but surmountable hurdles in the management of nutrition in chronic kidney disease. Advances in chronic kidney disease. 2013;20(2):150-156. doi:10.1053/j.ackd.2012.10.008.
Harvard University T.H. Chan School of Public Health. (Salt and Sodium). The Nutrition Source.
FDA. Health Facts (Sodium and Potassium).
FDA. Lowering Salt in Your Diet. Last updated May 18, 2010.
World Cancer Research Fund, American Institute for Cancer Research. Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective. London; 2007.
Morris MJ, Na ES, Johnson AK. Salt Craving: The Psychology of Pathogenic Sodium Intake. Physiol Behav. Author manuscript; available in PMC 2009 Aug 6. Published in final edited form as: Physiol Behav. 2008 Aug 6; 94(5): 709–721. Published online 2008 Apr 13. doi: 10.1016/j.physbeh.2008.04.008.
Medline Plus. Fluid and Electrolyte Balance.
Schwalfenberg GK. The Alkaline Diet: Is There Evidence That an Alkaline pH Diet Benefits Health? J Environ Public Health. 2012; 2012: 727630. Published online 2011 Oct 12. doi: 10.1155/2012/727630.