Nutrition Archives - Amazing Life Chiropractic and Wellness
The Truth About Why You Need Fats In your Diet

The Truth About Why You Need Fats In your Diet

by | Aug 9, 2021 | Diabetes, Nutrition, Wellness

In looking for a healthy diet, you are probably not thinking about the daily intake of fats that you will include. Fats tend to be viewed as the villain of a healthy lifestyle, to be reduced and avoided at all costs. The truth about fats, however, does not measure up to all the bad press it has gotten. In fact, you need some fat in your diet so that your body can do important things like absorb vitamins, clot blood and move muscles.  The key is understanding which are the bad fats, which are the good fats and which are the great fats.

Bad Fats

Saturated fat is a type of fat that can increase your LDL cholesterol level (the bad cholesterol) and, ultimately, contribute to heart disease. Saturated fats are found in foods like butter, red meat, cheese and whole milk. A small amount of saturated fats is unlikely to have damaging effects but experts recommend that your consumption of saturated fat be no more than 10% of your total daily calories.

Good Fats

Mono-saturated fats have actually been found to lower LDL cholesterol, thereby contributing to lower risk of stroke and heart disease. These are the fats that keep your body running at optimal performance. Mono-saturated fats found in healthy oils also provide vitamin E which is an antioxidant needed to protect the body’s cells from damage. Mono-saturated fats are found in food like unsalted nuts such as almonds and cashews, avocado and plant or seed based oils such as olive oil, canola oil or peanut oil.

Great Fats

Poly-saturated fats do all the wonderful things that mono-saturated fats do, with some added bonuses. Poly-saturated fats are considered essential fats. This means that your body requires them to function properly but your body cannot make them on its own.

These fats lower LDL cholesterol, as well as triglycerides, which can thicken the artery walls and lead to heart disease. They have also been found to reduce inflammation and result in the use of less medication in the pain management of autoimmune diseases such as rheumatoid arthritis.

Poly-saturated fats included Omega 3 and Omega 6 fatty acids. It can be found in food such as walnuts, flax seeds, safflower oil and corn oil. Poly-saturated fats are also found in fish such as salmon, tuna and trout.

How Much Fat Do You Need?

 It is recommended that fats make up 25% to 30% of your total daily calories. While there is no specific recommendation of how much good (mono-saturated) and great (poly-saturated) fat should be included in a healthy diet, it is safe to say that replacing saturated fat with these healthy fats will have a positive effect on your body functioning and overall heart health.

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Expert Tips for Eating Healthy the Easy Way

Expert Tips for Eating Healthy the Easy Way

by | Feb 2, 2021 | Advice, Nutrition, Wellness

Are you ready to start eating healthy in 2021? If eating a healthier diet is your resolution this year, but you’re afraid you can’t make it happen because you’re low on time, we’re here to help. 

Keep reading for some healthy eating tips that are simple and easy to integrate into your lifestyle. Feel better this year by giving your body the nutrients it needs. 

Snack Smarter 

No matter how much you may try to avoid it, snacking is inevitable. If you’re craving a snack in between meals, turn to a healthy option. Stocking up on healthy snack options can help as can reducing the unhealthy snack options you purchase for your home or workspace. 

Instead, find healthy snack options that you also will actually enjoy eating. Nuts, apples with peanut butter, or veggies sticks are all great options. Plus, eliminating the unhealthy snacks in your home will help you avoid grabbing the potato chips when a craving comes on. 

Hydrate All Day 

If over-eating is an issue for you, hydrating throughout the day can help. A lack of water leads to dehydration which can cause you to want to eat more.

Additionally, hydration helps with digestive health which can affect weight loss. Limit the number of sugary drinks in your home so that you can opt for water when thirsty instead. 

Make Healthy Meals in Bulk

Are you often opting for eating out or grabbing fast food during a busy work week? A great way to make sure you’re stocked up on healthy lunches for the week is to meal prep.

Meal prepping can be as easy as finding a good source of protein, carbs, and veggies to cook in bulk. Once cooked, portion out the food in containers for the week. This is also a great easy dinner solution for the whole family and is a great alternative to frying or sauteing your food. The fewer oils you add when preparing the food, the fewer calories you add. 

This is a great way to make easy, healthy homemade meals that also allow for a quick cleanup. 

Swap Your Grains 

A simple solution to a healthy diet is to swap out your refined or white carbohydrates for whole-grain and complex carbs. Whole-grain carbs have tons of dietary fiber which are essential for weight loss. This is also easier to swap out than you may think, as you can find tons of options for whole-grain pasta, bread, crackers, and more.

Eating Healthy Made Simple 

We are much more likely to accomplish our goals if they are attainable. For this reason, if your goal is to improve your health this year, make eating healthy simple. There are tons of little things you can do to improve your overall health that won’t clash with a busy lifestyle. 

Are you looking for more ways to improve your overall health this year? Contact Amazing Life today to request an appointment. 

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5 Incredible Health Benefits of Taking Natural Supplements

5 Incredible Health Benefits of Taking Natural Supplements

by | Jan 27, 2021 | Advice, Nutrition, Wellness

While 80% of people worldwide use supplements, only around 39% of American adults do.

Are you wondering…Should I take multivitamins? Should I take fish oil? What are probiotics? 

In the midst of the pandemic, you may have also thought about natural supplements to boost your immune system. 

Natural health supplements can help your body in a number of ways. Keep reading to learn the benefits of fish oil, the benefits of multivitamins, and others as well as how to choose the right supplements for you. 

1. Improve Mental Health 

Do you know someone with Alzheimer’s or dementia? Do you or someone you know experience anxiety and/or depression? 

There are natural supplements to boost your cognitive function and improve your memory. Magnesium is crucial to having a healthy brain, yet many Americans do not get the amount they need from their diet. 

B-12 and Omega-3 found in fish oil are also important to brain health. Omega-3 fatty acids fight off depression as well.  

2. Boost Your Immune System

Do you ever start feeling sick, maybe a tickle in your throat, and you don’t know what to do to stop it?  Supplements from plants like echinacea and elderberry contain vitamins and antioxidants to help your immune system kick whatever is trying to bring you down. 

A quality multi-vitamin helps keep your immune system at the top of its game as well. 

3. Make Your Skin Glow 

Vitamins A, C, D, and E, zinc, fish oil, and collagen are all good for healthy skin. Whether you’re worried about aging, acne, or other conditions like atopic dermatitis, there is a supplement that will help give you the youthful glow you want. 

4. Fight Inflammation 

There are several supplementations with anti-inflammatory properties to help improve or prevent conditions like rheumatoid arthritis or ulcerative colitis. 

Curcumin, which is found in turmeric, has shown to reduce inflammation. Capsaicin found in hot peppers may reduce your body’s ability to feel pain. Green tea or green tea extract is also helpful in reducing inflammation. 

5. Improve Heart Health 

From reducing the deposition of cholesterol to lowering blood pressure, natural supplements can improve your heart health. Taking things like flaxseed, garlic, and Ginkgo Biloba will keep your heart healthy.

Studies show that flax seeds reduce inflammation in the arteries. Garlic lowers blood pressure and helps treat high cholesterol and gets triglyceride levels in check. Most known to help with memory, it also improves circulation in patients suffering from coronary artery disease.

What Natural Health Supplements Are You Considering? 

Now that you know the benefits of natural health supplements, which ones are you thinking about adding to your daily routine? Improve your health safely and naturally by researching which supplements would benefit your condition and learn the best way to get what you need. 

We at Amazing Life Chiropractic and Wellness are dedicated to your overall health and wellness. We believe that “healthy” starts from the inside. Contact us to help you put together a wellness plan that will help you get to optimum health.  

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The Ultimate Guide to Finding the Right Protein Shakes

The Ultimate Guide to Finding the Right Protein Shakes

by | Jul 20, 2020 | Advice, Nutrition, Sleep, Wellness

The Ultimate Guide to Finding the Right Protein Shakes

Your body is 17% protein, and that protein is essential to the functioning of your cells, tissues, and organs. For fitness enthusiasts, it’s also important for getting the best results from your work out. 

It’s no wonder that protein powders and protein shakes have taken over store shelves. With so many to choose from, it can be hard to know which is right for you. 

Read on to learn more about what makes a good protein powder and which you should be using in your smoothies. 

What Is Bioavailability?

You can’t choose the right protein powder without understanding bioavailability. Bioavailability is how easily and how much of something that you consume actually absorbs into your body.

In other words, the bioavailability of a food or nutrient is what determines how beneficial it is to your health. Eating extra supplements won’t do you any good if your body isn’t actually absorbing them. Some of the most important micronutrients like vitamins and minerals can be the hardest to absorb completely. 

Your stomach acid can also destroy some of the nutrients you digest before they’re absorbed into your bloodstream. This is why the greater the bioavailability of food, the better it is for you. 

Why It’s Important When Choosing a Protein Powder

So why does bioavailability matter when it comes to choosing your protein shakes?

Well, there are many types of protein powders available, and not all of them are as bioavailable as the rest. For your protein smoothie to really do its job and not go to waste, you want to absorb as much of that protein as possible. Not only is it better for you, but you get more out of your money. 

Studies have shown that whey protein powders are the most easily absorbed, and therefore, the most effective. They also help you feel full for longer, which means it helps in the weight loss category as well!

Which Protein Powder Is the Most Effective

When looking for a premier protein powder, you should consider the source of protein, the amount of sugar, and the excess ingredients. All-natural products without added sweeteners are the best for your body. 

You should also choose powders with whey protein because of its bioavailability and because it’s a complete protein. A complete protein is a protein that contains all of the essential amino acids your body needs. 

For many, Solutions4 is the best premier protein option. Not only is it whey protein, but it’s zero sugar, 100% all-natural,  gluten-free, soy-free, lactose-free, and contains extra digestive enzymes to boost bioavailability. 

Where to Find Solutions4 Nutritional Shakes

If you’re wondering where to find Solutions4 premier protein shakes, you can get them at the Amazing Life Chiropractic office.

Nutrition is just as important to your health as chiropractic care, so Amazing Life Chiropractic offers a variety of nutrition services including vitamin and mineral supplements. 

Get the Perfect Protein Shakes for You

Everyone’s body and needs are different. What doesn’t change from person to person is the importance of bioavailability when it comes to your supplements. 

When choosing a protein powder, make sure to choose one with whey protein, so you know you’re doing what’s best for your body.

If you want to optimize your health, check out our collection of services for a better body and life.

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Nutrition and Chronic Disease: This Is What You Need to Know

Nutrition and Chronic Disease: This Is What You Need to Know

by | Jul 17, 2020 | Fun, Nutrition, Sleep, Wellness

Nutrition and Chronic Disease: This Is What You Need to Know

Nearly half of the adults in the U.S. have at least one preventable chronic disease. 

It’s an unfortunate reality that many of us deal with life-long struggles due to a lack of education about behavioral and dietary choices. As a result, many people turn to exercise and medication in hopes of treating or preventing these illnesses.

What’s often ignored and is a main component of health is nutrition. Keep reading to find out the relationship between nutrition and chronic disease so that you can make informed decisions for your well being. 

Can Poor Nutrition Lead to Chronic Diseases?

One of the four main risk factors for chronic diseases is poor nutrition. The others include excessive alcohol consumption, tobacco use, and insufficient exercise. 

To understand why this is, it’s helpful to think of our bodies as if they were machines. Just like a car needs a certain type of gas and regular maintenance, our bodies need proper nutrition and exercise. 

Poor nutrition is malnutrition, which can be broken up into three categories:

  • Undernutrition (i.e. not getting enough macronutrients)
  • Micronutrient-related malnutrition (i.e. getting too much or not enough minerals and/or vitamins)
  • Overweight, obesity, and diet-related diseases

If your machine (your body) doesn’t get what it needs over time, it can lead to the following chronic diseases.

Chronic Diseases Associated With Poor Nutrition

While the scope of chronic diseases linked to poor nutrition may be wider, these are some of the illnesses that are linked to not eating a proper diet:

  • Arthritis
  • Brain dysfunction
  • Cancer
  • Dental disease
  • Diabetes
  • Heart diseases (as well as high blood pressure and cholesterol)
  • Obesity
  • Osteoporosis

Luckily, we have the education and power to make good nutritional choices to reduce the risk, progression, and symptoms of chronic diseases.

Using Nutrition to Fight Chronic Diseases

As it’s said, “we are what we eat”. To work towards our healthiest selves, we can integrate balanced nutrition into our diets to improve our lives.

Rather than thinking of it as a diet or a short-term goal, think of working towards good nutrition as a life-long journey. Start with one area at a time to make a smooth transition.

One thing you can do is start cutting out processed foods. Processed foods are any ingestible items that have been altered before reaching your hands (and mouth). Sometimes, this is a good thing, as processing allows for long-term storage while killing off harmful bacteria.

However, when foods are processed, essential nutrients are often destroyed or removed. This can lead to nutrient deficiencies, which can lead to chronic diseases over time.

Work towards creating an organic, fresh, and balanced diet. This includes eating plenty of whole fruits and vegetables (roughly 5 portions per day), reducing added sugars, and eating plenty of nutritious carbohydrates and polyunsaturated fats (i.e. walnuts, seeds, or fish). 

Good nutrition isn’t always about counting calories, but it’s always about making calories count. 

Nutrition and Chronic Disease Go Hand-in-Hand 

By investing in your nutrition, you can prevent and reduce symptoms of chronic diseases to strive towards wellness.

Keep learning about nutrition and chronic disease so that you can make informed decisions. Then, take things day by day and make small changes for a better future.

For guidance, consider using our nutrition services to help you in your journey. 

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Creating a Meal Plan for Diabetes

Creating a Meal Plan for Diabetes

by | Jul 15, 2020 | Fun, Nutrition, Orthotics, Sleep, Wellness

Creating a Meal Plan for Diabetes: A Quick Guide

As of 2018, 10.5% of the U.S. population has diabetes. In fact, more than one million Americans get a diabetes diagnosis each year. 

If you’ve had a recent diabetes diagnosis, know that you’re not alone. It’s a condition that you can manage with exercise and a healthy diet. 

Transitioning to a new diet can be frustrating, especially when you have to cut back on your favorite foods. 

Luckily, the right diabetic diet plan can keep you feeling your best. Read on to find out why proper nutrition is important and how to create a meal plan for diabetes.

What is Diabetes?

Diabetes affects the pancreas, which is the organ that regulates blood sugar using a hormone called insulin. It happens for one of two reasons: your body can’t make the right amount of insulin or your body doesn’t use it correctly. 

Roughly 90-95% of diabetics have Type 2, which makes it the most common type of diabetes. It happens when your body can’t effectively use insulin. Extra body weight and a lack of exercise can lead to Type 2.

Type 1 happens when the pancreas doesn’t make enough insulin. It’s a less common type and often appears during childhood. 

How Nutrition Can Impact Diabetes

Any time you eat too many calories or fat, your blood sugar can spike which can lead to complications. Luckily, you can keep your blood sugar levels in a safe range by eating the right foods. That’s why a healthy diet is critical to managing diabetes.

It’s also important to form good habits like eating at the same time every day and sticking to three meals. 

Creating a Meal Plan for Diabetes

A Type 2 diabetes diet should revolve around complex carbs, healthy fats, and plenty of fiber. Since you need to limit the amount of calories and carbs you eat, it’s important to make everything in your nutrition plan count.  

The best diet for diabetics includes these foods:

  • Fresh fruits and vegetables
  • Whole grain bread and pasta
  • Nuts and legumes (unsalted almonds and walnuts, beans, peas)
  • Low-fat dairy (Greek yogurt, cottage cheese, milk)
  • Fish with omega-3 fatty acids (salmon and tuna)
  • Lean protein (chicken and turkey)
  • Healthy fats in moderation (avocados, olive oil)

You should avoid foods with a lot of sodium, saturated fat, and overly-processed foods. If you’re going to indulge, enjoy in moderation and choose the healthiest option. Here are some examples of what to avoid:

  • Red meat (beef and pork)
  • Hot dogs, bacon, sausage
  • High sodium foods (chips, crackers, canned food, some frozen entrees)
  • Highly-processed foods (packaged snack cakes, cookies, baked goods)

Transition to a Healthier Diet

A meal plan for diabetes doesn’t have to deprive you of your favorite foods. The important thing is to enjoy everything in moderation and choose a healthier option when it’s available. Plus, don’t forget to exercise, drink water, and check your blood sugar level. 

At Amazing Life Chiropractic and Wellness, we offer a 5-week program to help people with diabetes transition to a healthier diet. To learn more or book an appointment for chiropractic care, contact us today. 

 

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