Seven strategies for healthy holiday eating

Seven strategies for healthy holiday eating.

During the holidays, the visits that patients make to my San Diego chiropractic office slow down.  While I am not thrilled with the fact that holiday obligations take precedent over the excellent chiropractic care that we strive to deliver, it is in fact the case.  That being said, since our concerns do lie with our patients’ health as a whole, we do stress the importance of healthy eating habits during the holidays.   

Parties and celebrations during the holiday season present a challenge to healthy eating habits since there are many opportunities to overeat and indulge on special foods that we don't normally eat. Try some of the following tips to achieve balance and keep your eating habits in check:

Don't starve yourself:
Not eating all day before a party or holiday meal usually results in excess hunger and overeating later. It's okay to eat light meals during the day to save up some calories for the main meal. If this is your strategy, before leaving the house, have some fruit, low fat milk or veggies to curb your appetite and off-set your impending "bad" calories .

Make wise choices:
Before loading your plate, browse all the selections and decide what foods you'd like to enjoy and which you can skip without feeling too deprived. Set a reasonable limit for what and how much you are going to eat. Chew gum to avoid excess snacking!

Slow down:
Try to eat slowly and enjoy the special treats that you've selected. Eating fast increases the chances of taking second helpings. Spend time socializing with family and friends in order to take the emphasis off of the food.

Be prepared:
If you are going to spend hours traveling by car or out at the mall shopping, pack a few healthy snacks to decrease the chances of eating fast foods.  Carry fruit, low fat cheese, whole grain crackers, or a few nuts to curb your appetite and prevent excess hunger.

Limit your alcohol intake:
Some mixed drinks can contain up to 1100 calories! Also, alcohol increases your appetite and hampers decision making leading to the consumption of more calories.

Set a good example:
If you are the host or hostess, offer some healthy choices such as veggies and low calorie dip. Many of your guests will be delighted to have these tasty alternatives as they are trying to watch their diets too!  More and more people are trying to avoid gaining those "Holiday Pounds."

Stay active:
It is easy to let your exercise routine collapse during the holidays. Taking a walk, dancing to holiday music, using the stairs and parking your car far away from the mall entry are easy ways to be active during this time of the year.

More Soon,

Doc


Call Steve Jones at his San Diego Chiropractic Clinic

(619) 280 0554

www.jonespainrelief.com

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Nutritional Approach Mirgrains

Mirgrains – A Nutritional Approach

Migraine headaches are a common complaint in my San Diego Chiropractic Clinic.  Researchers and medical professionals have developed many different theories regarding the cause of migraines. 

Many chiropractors, my peers, believe that in some instances migraines are caused by misaligned vertebra that pinch certain nerves in the upper cervical portion of the spine.  I see patients’ migraine headaches respond favorably to chiropractic care in my clinic on a regular basis. That being said, misalignment of the upper cervical vertebra don’t explain all cases of migraine headaches because all of my patients don’t get better.

Other different theories about the cause of migraines include:

Vascular pressure changes in your brain; from initial blood vessel constriction and a drop in blood flow, followed by dilation and stretching of blood vessels, which activates pain-signaling neurons.  These dialations and constrictions can include blood flow increases of up to 300%.
Changes in your serotonin levels; when levels drop, blood vessels including those in your brain become swollen and inflamed, which can lead to migraine pain.
Neurological disorders; related to nerve cell activity that crosses your brain, causing pain. In this case, it is thought that the release of neurotransmitters across the cortex of your brain can directly stimulate the trigeminal nerves found in your brain stem, setting off a chain reaction that ends in the pain signals of a migraine.
A nervous system disorder involving your brain stem. Your brain stem is your control center for alertness, perception of light, noise and smell, cerebral blood flow, cardiovascular function and pain sensitivity -- many, if not most, of which are part of the symptoms of a migraine attack.

Typically a person who experiences migraines often can identify a “trigger” that they can point to as the culprit of their headaches.  If you have migraines and have not attempted to identify your triggers you should.  The following is list of some common migraine triggers.

Allergies: Including food allergies / sensitivities and chemical sensitivities.
Dehydration and / or hunger
Changes in sleeping patterns: Both missing sleep and oversleeping can trigger a migraine.
Stress: Emotional stress or trauma can trigger a migraine.
Physical exertion: Intense exercise has been known to bring on migraines.
Hormones: Some women experience migraines before, or during their periods, during pregnancy, or during menopause.
Other factors: Bright lights, fluorescent lights, loud noises and strong smells (even pleasant ones) can trigger a migraine.  Weather changes, seasonal changes, and changes in altitude can also act as a trigger for a migraine.

All of the above causes of migraines are significant and some are downright scary.  New research studies, however, point to a few potential cures of migraines that just may work for you.  A recent study found that vitamin supplementation of vitamin B6, B12 and folic acid has the potential to reduce the frequency and severity of migrains. 

Recent studies have also found that 42% of those suffering from migraine headaches are also suffering from a vitamin D deficiency. 

It follows that supplementation of B6, B12, folic acid and vitamin D may provide significant migraine relief for a portion of you reading this post.  


Call Steve Jones at his San Diego Chiropractic Clinic

(619) 280 0554

www.jonespainrelief.com

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Visit my San Diego Chiropractor Website to make an appointment

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Nutrition Guidelines For Bone and Joint Health

Nutrition Guidelines For Bone and Joint Health

Do you pay attention to your nutritional health?

While most of us think that what we eat and the supplements that we take are important, most of us are hit and miss at best.  I know that personally I have to dig deep within myself to avoid fattening and sugary foods.  I also have to keep my supplements in plain sight or I will forget to take them.

Supplements are important for those who suffer from neck pain, back pain or any other type of joint pain.  They are especially important for those who are recovering from injuries such as car accidents, work injuries and sports injuries.  Nutritional support for injured muscles and ligaments is important during the various healing stages. 

The following recommendations cover nutritional support for bone and joint health as it relates to sprain / strain injuries.  That being said, these recommendations will also help you maintain your spinal health. 

Nutritional support is a valuable asset to your chiropractic care.

The following supplements are considered very important.

Chondroitin Sulfate:  500 – 1000 mg daily - Nutritional support for strengthening joints, ligaments and tendons

Glucosamine Sulfate:  Take as directed.  -  Very important for the formation of bone, tendons, ligaments, cartilage and synovial (joint) fluid

MSM:  500 – 1000 mg 3 X daily - This is a sulfer compound that reduces pain and inflammation.  MSM is also important for joint and tissue repair

Calcium:  1500 – 2000 mg daily - Needed for repair of connective tissue.  You should use two forms of calcium – calcium chelate and calcium gluconate.  Very important for skeletal strength (especially for women but men should supplement as well.)

Magnesium:  750 – 1000 mg daily – Works in conjunction with calcium

Essential Fatty Acids:  Take as directed – Promotes cardiovascular and cellular health.

Grape Seed Extract:  Take as directed – A powerful anti-inflammatory

Manganese:  15 mg daily – Strengthens wounded ligaments and tendons



Call Steve Jones at his San Diego Chiropractic Clinic

(619) 280 0554

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49 reasons not to eat sugar

What Sugar Does for your Body

Those of you who have read my recent blog post, “The Chiropractor Finally Gets Healthy”  know that I recently experienced a significant improvement in my health as a result of a radical diet change that was part of the Standard Process Purification Diet.

Through the course of this diet, I discovered the negative impact of the processed foods and sugars on my health.  As a doctor who is concerned for my patients health needs beyond the common complaints of neck pain, back pain and headaches, I always encourage them to do better for themselves where diet is concerned. 

With that theme in mind, I stumbled across this great list of all the bad things that processed sugars do to you.  The list is composed by Nancy Appleton, Ph.D., who is a nutritional consultant, researcher, lecturer, and author of Lick the Sugar Habit, Healthy Bones, and Balanced Body Secret.

1.    Sugar can suppress the immune system.
2.    Sugar upsets the minerals in the body.
3.    Sugar causes hyperactivity in children.
4.    Sugar produces a significant rise in triglycerides.
5.    Sugar contributes to the reduction in defense against bacterial infection.
6.    Sugar can cause kidney damage.
7.    Sugar reduces high density lipoproteins.
8.    Sugar leads to chromium deficiency.
9.    Sugar leads to cancer of the breast, ovaries, intestines, prostate and rectum.
10.    Sugar increases fasting levels of glucose and insulin.
11.    Sugar causes copper deficiency.
12.    Sugar interferes with absorption of calcium and magnesium.
13.    Sugar weakens eyesight.
14.    Sugar raises the level of neurotransmitters called serotonin.
15.    Sugar can cause hypoglycemia.
16.    Sugar can produce an over-acid stomach.
17.    Sugar can raise adrenaline levels in children.
18.    Sugar can lead to anxiety, difficulty concentrating and crankiness in children.
19.    Sugar can cause aging.
20.    Sugar can lead to alcoholism.
21.    Sugar causes tooth decay.
22.    Sugar contributes to obesity.
23.    Sugar can cause acidity in the stomach.
24.    Sugar can cause changes frequently found in persons with gastric or duodenal ulcers.
25.    Sugar can cause arthritis.
26.    Sugar can cause asthma.
27.    Sugar can cause Candida albicans (yeast infections.)
28.    Sugar can cause gallstones.
29.    Sugar can cause heart disease.
30.    Sugar can cause appendicitis
31.    Sugar can cause multiple sclerosis.
32.    Sugar can cause hemorrhoids.
33.    Sugar can cause varicose veins.
34.    Sugar can elevate glucose and insulin responses in oral contraceptive users.
35.    Sugar can lead to periodontal disease.
36.    Sugar can contribute to osteoporosis.
37.    Sugar contributes to saliva acidity.
38.    Sugar can cause a decrease in insulin sensitivity.
39.    Sugar leads to decreased glucose tolerance.
40.    Sugar can decrease growth hormone.
41.    Sugar can increase cholesterol.
42.    Sugar can increase the systolic blood pressure.
43.    Sugar can cause drowsiness and decreased activity in children.
44.    Sugar can cause migraine headaches.
45.    Sugar can interfere with the absorption of protein.
46.    Sugar causes food allergies.
47.    Sugar can contribute to diabetes.
48.    Sugar can cause toxemia during pregnancy.
49.    Sugar can contribute to eczema in children.



Call Steve Jones at his San Diego Chiropractic Clinic

(619) 280 0554

www.jonespainrelief.com

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Visit my San Diego Chiropractor Website to make an appointment

Read More Articles on Chiropractic, Nutrition, Preventative Health, Back pain, Neck Pain and more