Healthy Ways to Change Your Life

Because I believe that “health” has as much to do with mental, emotional, and spiritual wellbeing as physical health, I’d like to suggest some ways you can live a healthier lifestyle that may differ from the typical lifestyle changes you may hear about.

 

Try meditating. Even if you’re not facing any particular emotional or stressful situation, meditation can be beneficial for improving focus and reflecting on your day. According to therapist Glenda Brooks, LCSW, of the University of Tennessee Health Science Center, “By having 15 minutes of quiet time each day, you can get some mental space of your own.”[1] When was the last time you sat down, in complete silence or with calming music, and had no other distractions?

Plan out meals for the week. This is especially helpful if you have a family or are feeding multiple people. Deciding what to cook right before you want to eat usually leads to making poorer choices, can be more expensive, and takes more time. Setting out a plan on the weekend, and even cooking meals on Sunday to eat throughout the week, will save you time, money, and stress.

Break down all the tasks you need to do in order to get organized. If you need to clean out your closet and donate old clothes, tidy up the garage to make room for your car, file away old financial paperwork, etc., start small. If you focus on one task at a time, before long you’ll be able to relax better in your own home and find things more easily when you need to.

As a subset to this, get your finances in order. Review your budget, or create one if you don’t have one already. Consider getting a financial advisor to help you with investments, planning for retirement, and other issues that are too overwhelming to handle on your own.

Create long-term goals for yourself. These can be anything, from getting healthier to finding new job opportunities. Try to be as specific in your goals as possible, giving yourself a set time to achieve them. For example, instead of saying, “I want to be healthier,” focus on what exactly that means for you and say something along the lines of, “By January 1^st of 2016, I will lose ten pounds and get my cholesterol problems under control.” This gives you more measurable results so that you can really feel like you’ve achieved a goal, rather than immeasurable goals like “being healthier” that may always leave you feeling like you’ve got further to go.

Last but most certainly not least, I’d like to remind you that proper spinal structure will lead to improved health function and wellness. If you’ve received a chiropractic course of treatment (from me or another chiropractor), take the time and effort to follow this guidance. Show up for the appointments you set, do the exercises you’ve been given to do at home, and be conscious of your posture throughout the course of your day. Before long, you’ll undoubtedly be feeling the benefits of chiropractic care in ways you never imagined!

These lifestyle changes may not be typical, but they can all lead to a healthier life overall, especially if you implement all of them together. And remember: health incorporates all areas of your life, not just the physical!

“Working to restore GOD’s perfect design in you!”

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[1] Vann M. “9 Healthy Resolutions: No Dieting Required.” EveryDayHealth.com, December 28, 2012.

Snacking Smart to Maintain Energy

Most of us need an extra boost of energy to help us get through the day. But the mistake lots of people make is reaching for caffeine or candy as the source of that energy. Instead, they should be choosing foods that are full of protein, fiber, complex carbohydrates, and other nutrients. Not only will you get the energy you want, but your body will be much healthier and happier. Read on for some healthy, energy-sustaining snack and meal ideas.

Almonds – Almonds contain magnesium and B vitamins that your body converts into energy. “Research shows that people with low magnesium levels tend to tire more quickly during exercise due to magnesium’s role in energy metabolism,”[1]which makes almonds (and some other healthy nuts) great for before or after a workout.

Air-Popped Popcorn – You may be surprised that this made the list, but I’m not talking about the buttery, salty, oily popcorn you get at the movie theater. Air-popped popcorn can actually be a whole-grain healthy food if you leave off all the toppings. It satisfies cravings for a crunchy snack like chips and crackers, but it keeps you full longer because it provides volume.

Peanut Butter – Stick with organic options or nut butters with only nuts and no added sugars, and you’ll have a delicious energy boost full of healthy fats, protein, and fiber. Remember, though, that even with the healthier nut butters, a little goes a long way, so be mindful of overeating them.

Salmon – I’ve recommended them before and I will again: omega-3 fatty acids. These nutrients have been proven to improve memory function and reduce depression, as well as benefiting energy and mood.[2] According to a recent review of brain foods, “studies on seniors and children alike have found positive brain benefits from health foods, like salmon, that have omega-3s along with other nutrients. Salmon is also a rich source of protein, which promotes muscle building to keep the body functioning at its best.”[3]

Bananas – For a great breakfast to start the day or even a pre- or post-workout snack, eat a banana along with a glass of low-fat milk or a cup of yogurt. Bananas are full of fiber, B vitamins, and potassium, all of which promote energy and muscle function.

Kale – Leave behind the iceberg lettuce in favor of kale, which contains L-tyrosine, an amino acid that gives you a mental lift, as well as antioxidants and fiber. You can also cook it as a side dish to any meal, chop it up for soups, or toss it with whole-wheat pasta. You can even include it in a smoothie for an added healthy kick.

Oatmeal – Full of fiber, oatmeal is another great option to start your day and power through the morning. Fiber takes a while to digest, which keeps you full and focused on your tasks instead of snacking. It’s definitely a much better breakfast than sugary alternatives like toast and jelly!

Pistachios – Not only are pistachios delicious and buttery-tasting, but they also have protein, fiber, and monosaturated fat that is good for the heart. Nuts are generally calorie dense, but 25 pistachios only have 100 calories.

Hummus – Hummus has a few simple ingredients, all of which contribute their own nutrients for energy: pureed garbanzo beans, sesame-based tahini, olive oil, and lemon juice. “The fiber and protein provided by the beans stabilize blood sugar, take the edge off hunger, and boost energy…When used as a dip for nutrient-rich veggies, such as red pepper strips or carrot sticks, hummus makes for a protein-packed treat. Or use it as a sandwich spread instead of mayonnaise.”[4] The options for hummus are endless.

Greek Yogurt – Greek yogurt can be eaten for breakfast, lunch, or a snack, and it has twice the amount of hunger-satisfying protein as regular yogurt. Throw in some healthy toppings like fresh berries and chopped nuts to provide your body with even more nutrients. Watch the calories, though, and go for nonfat or low-fat Greek yogurt rather than the full-fat kind.

So, the next time you’re about to brew that caffeinated morning coffee or grab a sugary donut at the office to keep you going until lunchtime, remember that there are much healthier, tastier, and overall more beneficial alternatives.

“Working to restore GOD’s perfect design in you!”

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[1] Berman R. Boosting Your Metabolism for Dummies.

[2] Id.

[3] Appold K. “10 Healthy Foods That Boost Energy.” April 7, 2013. EverydayHealth.com

[4] Id. 

Painkiller Addiction and Overdose on the Rise

Americans in record numbers (more than 70 million annually) are getting prescriptions for non-steroidal anti-inflammatory drugs, also known as NSAIDs. To illustrate just how serious this problem is, in 2010, “there were enough narcotic painkillers being prescribed in the US to medicate every single adult, around the clock, for a month.”[1] And if that isn’t frightening enough, narcotics cause the deaths of 46 Americans every day. We use twice the amount of painkillers as Canadians, who are in second place in terms of prescriptions.

The Director of the CDC, Tom Friend, recently warned that “Patients given just a single course [of narcotic painkillers] may become addicted for life.”[2] Of course these drugs are a good resource to have in extreme situations, but there are most definitely better ways to deal with pain before seeking out a prescription. They should not be the first line of defense for pain, and neither doctors nor patients should be taught to think of them that way.

Though prescription rates vary from one state to another in the US, Florida began to strengthen its prescription guidelines in 2010, and has since seen a decrease in narcotic-related deaths by 23%.[3] Deaths from oxycodone, the most commonly abused of these drugs, fell in Florida by 50% from 2010 to 2012.[4] Clearly, there is a connection between the ease of acquiring a prescription and the ultimate overdose and death rates.

Chicago and two counties in California, Orange and Santa Clara, have filed a lawsuit

against a few of the drug companies that manufacture OxyContin, largely holding them accountable for America’s current drug abuse epidemic. Some believe that it is all due to a “decades-long marketing plan” by drug companies “to create a market for these drugs that never should have existed.”[5] The lawsuit also blames these companies, as well as funding organizations, for promoting the use of painkillers to prescribing doctors, lying to them about the risks and benefits of opioids, as well as the patients who then demand them from their physicians.

As I said before, there are many other solutions for pain relief that should be considered the first line of defense before NSAIDs. First, try eliminating or greatly reducing grains and sugars from your diet, as this will lower your insulin and leptin levels. Be sure you’re getting plenty of high-quality, animal-based omega-3 fats. Omega-3 fats are actually related to mediators of inflammation called prostaglandins, which is how anti-inflammatory painkillers work (they manipulate prostaglandins).[6] Get regular and safe exposure to sunlight, which will optimize your production of vitamin D and work in various ways to reduce pain.

Chiropractic care, as I have stated numerous times before, can greatly impact your overall health in ways you wouldn’t even imagine! Physical and massage therapies are also effective ways to get out of pain. You can steep ginger in boiling water and drink it as a tea, or grate it into vegetable juice, as it has potent anti-inflammatory properties and can even settle a stomach ache. Yoga, meditation, hot and cold packs, and various mind-body techniques can also lead to a pain-free lifestyle without the use of any drugs at all. There are so many other, better methods to relieve pain than NSAIDs, so be sure to look into your options the next time you’re in pain before you pop a potentially very harmful pill.

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[1] Dr. Mercola. “As Painkiller Addiction and Overdoses Continue to Rise, Pharmaceutical Companies Are Sued for Inciting Epidemic.” Mercola.com. July 17, 2014. < http://articles.mercola.com/sites/articles/archive/2014/07/17/painkiller-addiction-overdose.aspx?e_cid=20140717Z1_DNL_art_1&utm_source=dnl&utm_medium=email&utm_content=art1&utm_campaign=20140717Z1&et_cid=DM52794&et_rid=588999079>

[2] Id.

[3] Id.

[4] Id.

[5] Id.

[6] Id.