The sweet smell of warm weather is in the air!
Thank Goodness! As for most of the US, this spring/summer season is a long awaited welcome to what could only be classified as a very long winter. This year as you are unpacking your summer clothes to enjoy the fresh air do not fret that your clothes do not fit from the extra winter padding and begin a healthy fad crash diet. Embrace the season of change with a new healthier plan of weight loss and exercise.
In fact, there is no better way to rejuvenate your health than by eating more nutritiously. In fact, even a few simple changes in your diet and lifestyle can have a positive impact on your health now and in the future.
The Good Ole Days
Gone are the days of the traditional coffee and doughnuts for breakfast; a hamburger for lunch or no lunch; candy, cookies, and a soft drink for a snack; followed by a huge dinner with more protein than a person needs.
Today most of us know that those are unhealthy dietary choices. But as we were growing up and living stress-filled take away lives it became an unhealthy routine. Unfortunately, the trend and television still drive our food desires which are taking a toll on the health and weight of our children at a younger and younger age. These lifestyle influences are prevalent in the statistics of heart disease which continues to rise due to poor diet and an epidemic of inactivity.
To reverse this alarming trend of poor health and nutrition, the health profession has been urging patients to stop smoking, eat a balanced diet, drink plenty of water, exercise regularly, and augment their balanced diet with appropriate nutritional supplements. Chiropractic Physicians, in particular, have been sought out for their expertise in this area as they are specialists in the entire body’s system, who can help you not only change poor habits but achieve better health and weight loss goals.
Where Should I Start?
- Exercise at least 20 to 30 minutes three or four days a week.
- Eat out more sparingly. Food preparation methods in restaurants often involve high amounts-and the wrong types-of fat and sugar.
- Brown-bag your lunch to control your fat and sugar content while adding nutritious fruits, vegetables, and grains.
- Limit your intake of alcohol and quit smoking. Drinking alcohol excessively and/or smoking hinders your body’s ability to absorb nutrients from your food.
- Eat more raw foods. Cooking and canning destroy much of the nutrition in foods. Eat fresh or frozen fruits and vegetables for they always retain more natural vitamins and minerals in their raw state.
- Select organically grown foods when possible, because they have lower amounts of toxic elements, such as pesticides and heavy metals.
- Consume 25 to 30 grams of fiber a day. Whole-grain bread and cereals, beans, nuts, and some fruits and vegetables are good sources of fiber. High-fiber diets can help prevent digestive disorders, heart disease, and colon cancer.
- Drink eight to ten 8-ounce glasses of water a day. Remember coffee, tea, soft drinks, and alcohol are dehydrators. Don’t substitute them for water.
Eat More From The Garden
Research shows that a good diet based with more foods found naturally in nature as part of a comprehensive health program can help prevent heart disease, cancer, and other diseases.
If you are considering a more fruit and vegetable based diet, keep the following tips in mind:
- Eat a variety of fruits and vegetables to consume a broad range of nutrients.
- Tiredness, malaise, and anemia can be signs of deficiencies. Have your B12 and iron levels checked at least once a year.
- If you reduce animal-based proteins, make sure to consume fortified foods or take supplements to obtain the nutrients you no longer get from the animal-based products, such as vitamin B12.
- Before eliminating animal products from the diet, learn to do it right. Children, pregnant and breastfeeding women, and people recovering from illness should consult their health care practitioners first.
According to the U.S. Food and Drug Administration, dietary supplements are not substitutes for foods, nor can a person sustain good health by just taking vitamin and mineral supplements. When taken properly, however, supplements can play an important role in achieving maximum health. If you are considering nutritional supplements, keep the following tips in mind:
- Remember to consume dark green vegetables, oils, nuts, and seeds, which are sources of magnesium, fatty acids, and many other vitamins and minerals.
Don’t “self-prescribe.” Consult a health care practitioner, such as a doctor of chiropractic, to determine what supplements are best for you. If you have symptoms such as headaches, chronic fatigue, or cardiac problems, seek professional advice from a health care provider who specializes in nutrition and or functional medicine.
We Are Ready To Help!
Ready to Get Well and Stay Well this Spring? Call today and begin now so you can enjoy a great summer as a new healthier you!
For Your Health,
Dr. Joseph Gambardella, Dr. Todd Brown and Dr. Benjamin Erb