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What Should You Eat During A Pregnancy?

If you’re newly pregnant, you might be concerned about what you should eat during pregnancy to ensure your baby gets all the nutrients it needs. Dr. Dee and the team here at Healing Hands Chiropractic understands this concern and wants to help you out! That’s why we’ve put together this guide to help you get started on eating the right foods for you and your baby.

How Many Calories Do You Need?

You have probably heard the term, “I am eating for two” which has given many women the license to eat whatever they want. Contrary to popular belief, you are eating for 2 but you only need to increase your calories by a slight 200-300 per day. As long as you eat when you’re hungry, eat only to satiation, and choose to eat healthy foods, then you should be fine. 

What Should You Eat During Pregnancy?

It’s important to eat the right foods to ensure your body gets the right nutrients to support your growing baby. Your body will take the nutrients your baby needs to grow directly from your body. If you don’t replace them with the foods you eat, then you can suffer from health problems as your body starts lacking in vital nutrients (known as micronutrients). 

You can easily replace these by carefully choosing the foods you eat. Try to select a few from below for each meal to create a well-balanced meal. Also, be conscientious of the snacks you choose to ensure they are calories with a purpose.

Fruits and Vegetables

Fruits and vegetables are packed with micronutrients. Even though you should limit the amount of fruit you eat, they are an important source of many different minerals. While you shouldn’t gorge yourself on them, eating a little fruit throughout the day is a great way to feed your sweet tooth. 

Vegetables are also packed with fiber which is more important when you’re pregnant since pregnant women are prone to gut issues. You can vary the fruits you eat to ensure you are getting enough micronutrients. At each meal, fill your plate with a variety of dark green vegetables.  Avoid most lettuce since it has no nutritional value and instead chooses dark leafy greens such as spinach, kale, and bok choy.

Fiber-Rich Foods

Only 5% of Americans consume enough fiber. During pregnancy, it’s even more important to eat enough fiber. This is because the hormones and changes that take place in your body make you more susceptible to gut problems such as heartburn, constipation, and inflammatory bowel disease. The general recommendation for fiber is about 25-35 grams per day for a pregnant woman. Good sources of fiber include:

  • Wild rice
  • 100% whole wheat bread and pasta
  • Oatmeal
  • Dried fruits
  • Jicama (1 medium jicama has 32 grams of fiber)
  • Brown jasmine rice
  • Sugar snap peas
  • Edamame
  • Potatoes with skin

If you aren’t used to eating a lot of fiber in your diet, start off at the lower end of the requirement. You can also cause bowel problems by suddenly and dramatically changing your fiber intake. 

Healthy Fats

Nuts and avocados are not only a healthy fat but they are also a great source of micronutrients such as vitamin K and E, B vitamins, and potassium. Avocados are also beneficial if you’re struggling with leg cramps during your pregnancy. One avocado has twice the amount of potassium as one banana. 

Seeds such as almonds and sunflower seeds are not only a good source of iron but they also contain high amounts of magnesium, copper, and vitamin K along with many other vital nutrients. Salmon is loaded with omega-3 fatty acids and are essential to building your baby’s brain and eyes. Most people don’t get enough of these long-chain fatty acids (otherwise known as DHA and EPA). One thing to consider is that you should only eat salmon once or twice a week while you’re pregnant because of the mercury found in it. 

Lean Protein

Pregnant women need about twice as much protein as someone who isn’t pregnant. You can fill this need with sources of lean protein. Eggs are a great source of protein and are also high in choline, which is important for brain development. One egg contains about ¼ of your daily requirement of choline. 

Other good sources of lean protein include quinoa, legumes, nuts, and beans. Chicken breasts, certain fish, and soy products are all lean proteins that can be included in every meal. If you are struggling with low iron levels, you can eat lean cuts of beef or even cook with bison, which is much leaner than beef.

Calcium-Rich Foods

Calcium is important for your health and also for bone development in your growing baby. You can eat dairy products in moderation to get the recommended 1,000 mg of calcium per day. If you’re vegan, some plant-based sources of calcium include calcium-fortified soy products, collards, okra, kale, beans, broccoli, and mustard greens.

What If I Am Anemic?

Most women start their pregnancies with plenty of iron stores. However, as your pregnancy progresses and your blood increases by 50%, you might find yourself anemic. If you struggle with low iron levels during pregnancy, there are foods you can add to your daily diet such as:

  • Egg yolks
  • Red meats
  • Beans
  • Dried fruits
  • Cooked oysters
  • Legumes
  • Dark, leafy greens such as broccoli, spinach, dandelion greens, and asparagus
  • Whole grains
  • Seeds such as brazil nuts and almonds

It’s important to eat a varied diet to ensure you’re providing your body and your baby with proper nutrition. Anemia that is left untreated can lead to problems such as preterm delivery, extreme fatigue and irritability, and low birth weight. 

Water

Due to the increase in blood volume, your water needs nearly double when you’re pregnant. Even mild dehydration can cause constipation, headaches, and uterine cramping. Most pregnant women need nearly a gallon of water per day but your need depends on your body. Rather than looking at the volume, you drink, look at your urine. You want your urine to be clear or pale yellow. If it starts getting darker in color or if you’re struggling with headaches, increase your water intake.  

What Foods Should You Avoid?

If your doctor hasn’t discussed it with you yet, there are some foods you want to avoid during pregnancy. They are as follows:

  • Soft cheeses
  • Anything not pasteurized
  • Raw eggs
  • Undercooked meat
  • Lunchmeat 
  • Foods loaded with nitrates
  • Pate-either meat or plant-based
  • Shark, marlin, swordfish or other high-mercury fish
  • Undercooked ready-made meals

It’s important to discuss with your doctor foods and drinks you should avoid during pregnancy as the recommendations change and might be different for you.

Chiropractic Care Helps During Pregnancy

Anyone that has been pregnant can tell you about the aches and pains of pregnancy. Regular chiropractic care can help alleviate much of this pain and pressure you feel. It can also ensure your body is in alignment to help prepare your body for birth. The team here at Healing Hands Chiropractic enjoys helping out our community here in Murfreesboro, Tennessee. Call today so we can get started!

6 Ways to Relieve Lower Back Pain

Lower back pain is unfortunately very common and is one of the leading causes of missed workdays in America. Your lower back supports the weight off of your upper body, so pain in the area can become completely debilitating. There are several things you can do to help ease lower back pain and even more importantly, prevent lower back pain. 

How Lower Back Pain Occurs

Before figuring out how to help severe lower back pain, it’s important to understand why lower back pain occurs. Your lower back supports the weight of your upper body and is subject to a lot of stress and strain. You are even more susceptible to lower back pain if you are active or work a job that requires lifting and manual labor. 

Beyond being active, there are two other reasons why lower back pain can be common. A sudden injury can result in lower back pain as your lower back may have been injured or could be under more stress to account for the injured area. Another reason and the most common reason is aging and the wear and tear on your body. 

6 Ways to Relieve Lower Back Pain

There are adjustments you can make to your everyday life to help reduce severe lower back pain and to avoid it altogether. Here are six ways to help relieve and prevent lower back pain:

1. Maintain Correct Posture 

One of the main reasons people suffer from lower back pain is due to prolonged periods of poor posture. In order to protect your lower back from injury, it’s important to maintain proper posture. This is especially true if you play sports or work a job that requires physical activity. 

When sitting in a chair, avoid slouching as much as possible. If you lift weights regularly, bend and straighten from the knees, not the waist. If you work a desk job, keep your feet planted on the floor and use a chair that provides lower back support. 

2. Use Ice or Heat

For rehabilitation and recovery, it’s important to use ice and heat to reduce swelling and promote quick rehabilitation. If you have experienced a lower back injury, applying ice within the first 24-72 hours can go a long way in reducing pain and swelling. After icing, applying heat can help relax tight muscles. 

You can also use heat for chronic lower back pain, not just an injury. When using heat or ice, it’s important to note that you shouldn’t be using for more than 20 minutes at a time. This will help prevent skin damage that is common with long exposure to ice or heat. 

3. Stretch Often

Stretching is a great way to increase flexibility, durability and help greatly decrease the chances of lower back pain as you get older. Because your lower back extends in many different directions, it’s important to employ a variety of different stretches. Some lower back stretches to try include:

  • Lying flat on your back and pulling your knee to your chest
  • Lying flat on your back with your arms outstretched in a ‘T’ position, bending one knee and twisting in the direction of your straight leg while trying to touch your bent knee on the floor
  • The superman stretch – lay flat on your stomach with your arms stretched forward while lifting your chest and legs off the floor

4. Stay at a Healthy Weight

Your lower back endures a large amount of stress throughout the day as is. Being overweight causes added stress in your lower back and can result in injury. It can also increase the speed in which you endure lower back pain as you get older. 

Being active and eating healthy can you stay in shape. This will help take unneeded added stress off of your lower back. It will also help your lower back as you get older as it will have had less added stress. 

5. Sleep On a Good Mattress

Sleeping on a good mattress is one of the lesser-known important factors of proper health. People who suffer from lower back pain often experience pain relief when sleeping on a medium-firm mattress. It’s important to maintain proper posture when sitting and standing but it’s also important to maintain proper posture when sleeping. 

For good posture, those who sleep on their side should invest in a softer mattress. Back and stomach sleepers should choose a firm mattress. If you experience lower back pain, it’s for the best that you avoid sleeping on your stomach. 

6. Massages and Chiropractic Care

Massages can help lengthen shortened muscles and can help relieve tension in the lower neck and shoulder. The healthier the lower back muscles are the better the stability, which will help protect you from injury. Healthy lower back muscles also increase durability, preventing chronic pain as you get older. 

Chiropractic care can help reduce chronic back pain, improves nerve communication throughout your body, improves focus and more. It is safe and an effective way to improve overall health without the use of medications. 80% of Americans will experience back pain at some point or another and chiropractic care is a great way to relieve pain. 

Chiropractic Care in Tennessee

Chiropractic care can help reduce chronic lower back pain and can also prevent lower back injuries. Our chiropractic care goes a long way in your overall wellbeing.  Dr. Dee and our team here at Healing Hands Chiropractic in Murfreesboro, Tennesse works hard to help you. Contact us today for an appointment. 

Chiropractic care can help with back pain, migraines, neck pain, herniated disks and more. It is a great alternative to over the counter medicine that can be addictive with a huge list of negative side effects.

How Does The Keto Diet Work?

Over the past couple of years, we’ve seen a boom in the keto diets popularity. Celebrities and athletes both have been vocal in their support of the diet. However, is this diet worth all the hype that it gets? Dr. Dee and our team here at Healing Hands Chiropractic in Murfreesboro, Tennesse promote good health and the keto diet may attribute to that.

What Is The Keto Diet?

The Ketogenic Diet, AKA the keto diet, is a high-fat low-carbohydrate diet. The idea behind the diet is that it forces the body to burn fats rather than carbohydrates. This makes your body more active and can help lose weight and keep weight off.When the body burns fats for energy, it turns fat into ketones in the liver, which can supply energy for the brain. The diet causes massive reductions in blood sugar and insulin levels. There are many studies that point to the positives of this lifestyle.

The Types of Keto Diets

There are multiple different versions of the keto diet. Each has its own benefits and each has its limits on what foods you can and can’t eat. Here are some of the different types of keto diets:
  • Standard (SKD) – This diet contains 75% fat, 20% protein and 5% carbs
  • Cyclical (CKD) – On this diet, you would have five keto days followed by 2 high-carb days
  • Targeted (TKD) – With this diet, you can work carbs into your meals
  • High-protein – This diet is 60% fat, 35% protein, and only 5% carbs
This diet that is best for you is largely dependent on your goals. Some diets are intended for bodybuilders and athletes. People who work out a ton and need fat to turn into muscle.

Does The Keto Diet Really Work?

There have been several studies that point to these food changes helping with overall health. It is an effective way to lose weight and to prevent diseases. Research point to the lifestyle being far more effective than the traditional low-fat diet.Importantly for those trying to lose weight, the keto diet is still filling. This makes it easier to lose weight because you don’t feel hungry all the time. One study found that people who implemented these changeslost 2.2 times more weight than those on a calorie-restricted low-fat diet.

Other Benefits of the Diet

Beyond assisting with weight loss, there are other ways that the keto diet can help. It provides an increased protein intake which can provide numerous health benefits. It also increases ketones, lowers blood sugar and improves insulin sensitivity.The keto diet can help decrease the risk of heart disease. It’s believed the diet can also slow tumor growth in cancer patients. Research has also pointed to the diet leading to a massive reduction in seizures in epileptic children.

Foods You Can Eat on Keto

The foods you can eat are going to depend on what diet you’re following. With that being said, the options for food are typically the same all the way around. Here are some of the things you can eat includes:
  • Seafood
  • Cheese
  • Eggs
  • Plain greek yogurt
  • Avocado
  • Meat and poultry
  • Low-carb vegetables
One of the benefits of the keto diet is that it is still very tasty.

Foods To Avoid

As a general rule of thumb, avoid anything that is super high in carbs. These carbs are hard for your body to process. Here are some of the foods you should avoid if you’re on the keto diet:
  • Starchy vegetables
  • High-sugar fruits
  • Juices
  • Sweetened yogurt
  • Chips
  • Crackers
  • Baked goods
  • Grains
Like many diets, it will take some time getting used to not eating the food that you are used to eating. However, over time, you will notice the payoff the diet is having.

Pair the Keto Diet with Chiropractic Care

If you’re starting the keto diet to make your health a priority, we can help. Our chiropractic care goes a long way in your overall wellbeing.  Dr. Dee and our team here at Healing Hands Chiropractic in Murfreesboro, Tennesse works hard to help you. Contact us today for an appointment.Chiropractic care can help with back pain, migraines, neck pain, herniated disks and more. It is a great alternative to over the counter medicine that can be addictive with a huge list of negative side effects.
fish oil pills

5 Reasons Why Fish Oil is Important

Fish oil is one of the most commonly consumed dietary supplements. Fish oil can be incredibly important for your overall health. The easiest way to consume fish oil is of course by eating fish but there are other ways to consume fish oil. Dr. Dee and the team here at Healing Hands Chiropractic in Murfreesboro, Tennesse promote the importance of fish oil. 

What Is Fish Oil

fish oil pills

Fish oil is the fat or the oil that is extracted from fish tissue. Typically, it comes from oily fish such as tuna, anchovies, and mackerel. Around 30% of fish oil is made of omega-3s while the remaining 70% is made up of other fats.

The World Health Organization recommends eating 1-2 portions of fish per week. Omega-3 fatty acids in fish provide many positive health benefits. The type of omega-3s found in fish oil has greater health benefits than the omega-3s found in plant sources. Here are 5 reasons why fish oil is important for your health:

1. Supports Overall Health

Research has shown that fish oils go a long way in preventing heart diseases. This is crucial because heart disease has become the leading cause of death worldwide. Those who regularly eat fish have a much lower rate of heart disease.

Fish oil can also reduce blood pressure in those who elevate levels. It can increase the levels of HDL cholesterol, which is good cholesterol. It doesn’t increase the LDL cholesterol levels which are the bad cholesterol. 

2. Treats Certain Mental Disorders

Omega-3s are incredibly important for normal brain function. This is because your brain is made up of nearly 60% fat and much of the fat is omega-3 fatty acids. A proper amount of omega-3s can help prevent brain disease and certain mental disorders. 

There are studies that suggest people with certain mental disorders have lower omega-3 blood levels. Other studies suggest that those with mental disorders have lower omega-3 blood levels. Fish oil can help reduce the symptoms of schizophrenia and bipolar disorder. 

3. Helps With Weight Loss

person riding a stationary bike for weight loss

Let’s be honest, we’re all interested in things that can help us lose weight. Research and certain studies suggest that it can greatly impact weight loss. These supplements can improve body composition and reduce the risk factors of heart disease. 

Some studies also point to it aiding with weight loss with a combination of diet and exercise. While there are plenty of studies that point to the effectiveness of fish oil when it comes to weight loss. Some doctors say that it doesn’t significantly reduce weight loss. 

4. Supports Eye Health

In today’s day-in-age, we’re all staring at screens for hours on end. The blue lights these screens and monitors give off can cause a major strain on our eyes. It has omega-3 fats can help promote proper eye health. 

A study found that steady fish oil consumption for 19-weeks improve the vision in all AMD patients that were tested.  People who don’t get a proper amount of omega-3 fats are at a higher risk of eye diseases. 

5. Reduces Inflammation

Inflammation can be incredibly painful and can make regular mundane tasks nearly impossible. Inflammation is actually a leading cause of sleep apnea as it makes it difficult to get comfortable because of the pain. Reducing inflammation can help treat diseases and can help you get your life back on track. 

These supplements can significantly reduce joint pain, stiffness and medication needs in people with rheumatoid arthritis which can be incredibly painful. This is because it as anti-inflammatory properties and can help those living with chronic inflammation. 

Ways To Consume Fish Oil

We’ve given the reasons why it is important to your overall health. There are several different ways that you can consume it. The World Health Organization recommends eating 1-2 portions of fish per week to get the proper amount of omega-3 fatty acids. 

If you don’t like fish or you don’t eat fish there are other ways that you can consume it. There are pills that you can take to get you the proper amount of omega-3 fatty acids you need. These pills are typically once per day use and it’s recommended that you take them in the morning. 

Contact us Today For an Appointment

If you need a chiropractic adjustment, get in touch with Dr. Dee and the team here at Healing Hands Chiropractic in Murfreesboro, Tennesse. We’ll be happy to schedule you with an appointment to see Dr. Dee.

What is the difference between Chiropractic and Physical Therapy?

It’s normal to get confused when you have a musculoskeletal issue like back pain or joint ache and you have to see an expert. Some people might recommend you see a chiropractor while others may suggest you consider a physical therapist (physiotherapist). Since the two experts are experienced in dealing with issues that affect the muscles and joints, who should you see exactly?

Before we go any further, it’s important to know what these two practices are all about. Chiropractic is a hands-on manipulation technique meant to adjust the spine and correct restricted mobility. The technique is aimed to not only treat most musculoskeletal conditions but to also prevent them. From low back pain to tension headaches, they can all be managed by chiropractic.

Physical therapy, on the other hand, is a manipulation technique done on the body to promote healing and restore mobility. While chiropractic specifically targets spinal manipulation, physiotherapy focuses on the specific part of the body that has a problem. But just like chiropractic, physiotherapy is mostly administered using manual techniques like massage therapy and exercises.

To help you understand the two practices further, here’s a quick guide:

Training and Certification

For one to become a chiropractor, they first have to pursue an undergraduate course from a certified chiropractic school. The undergraduate training can take 3-4 years and is followed by a doctorate training that also takes the same duration. Undergraduates are also expected to complete a one-year internship program and pass the board exams. In the United States, chiropractors are accredited by the American Chiropractic Association.

Physiotherapists are also expected to complete a 4-year undergraduate program that is followed by a 3-year doctorate program. They also need to complete an internship program that runs for 30 weeks and to pass the physiotherapist board exams. In the United States, physiotherapists are certified by the American Physical Therapy Association.

Professional Status

You’ll notice most chiropractors going by the title Doctor of Chiropractic (DC). This, however, doesn’t mean that chiropractors are medical doctors. As for physiotherapists, they are referred by the title Physical Therapists (PTs). Just like chiropractors, physical therapists are not medical doctors. In some states, both DCs and PTs are considered health caregivers while in others they are not.

Treatment Philosophy

Chiropractors and physiotherapists have different philosophies for administering treatments. Chiropractors focus particularly on the nervous system (more so the spine) and the musculoskeletal (muscles and joints). They manually adjust these areas to bring relief and alleviate pain and discomfort. According to them, the issues are caused by a condition called subluxation (misalignments on the spine).

Physical therapists, on the other hand, focus on the specific part of the musculoskeletal system that has a problem. It could be your hand, leg, or hip. The whole idea is to restore mobility, balance, and strength through a personalized rehabilitation program. Thus, every treatment program is different and is suited for the problem that the patient is dealing with.

Diagnosis Approach

Chiropractors are generally experienced in detecting subluxations. This is done before they can administer treatments. Through the diagnosis, they can recommend the most suitable treatment for your underlying condition. The diagnosis can be done using physical techniques like:

  • Handgrip tests
  • Trigger point analysis
  • Muscle testing
  • Sensation tests
  • Straight leg raise tests

Additionally, chiropractors can turn to MRI, x-ray, and urinalysis if it’s necessary to discover the principal condition.

Physical therapists can also do diagnosis but their approach is very different. They diagnose mobility issues and musculoskeletal complications within their work scope. Often, they use the following diagnosis techniques:

  • Chat assessment (question and answers sessions)
  • Movement-based tests

Overall, both experts don’t diagnose medical complications but know how to identify them and recommend the right medical experts to see.

Treatment Techniques

Chiropractors administer adjustments using their hands. Some of the techniques they popularly use are:

  • Tissue mobilization
  • Joint adjustment
  • Spinal adjustment
  • Exercise therapy
  • Massage therapy

Physiotherapists also administer manual therapies just like chiropractors. Popularly techniques that they use include:

  • Rehabilitation exercises
  • Activity modification
  • Gait training
  • Muscle coordination
  • Wound care
  • Sports enhancement
  • Massage therapy

General Expertise

Ideally referred to as spine experts, chiropractors possess extensive knowledge to deal with different issues originating from the spine. This has forced them to explore other fields like physical therapy and human medicine. So, expect these experts to know a few things about what goes in the office of a physiotherapist and that of a general practitioner.

Physiotherapists, on the other hand, possess expert skills to understand and correct mobility-related dysfunctions. They also borrow from other fields like human medicine and chiropractic. This explains why chiropractic and physiotherapy are often confused.

Specialized Expertise

Even though both experts can perform general diagnosis and treatment of different musculoskeletal issues, they have specific fields where they are most suited. Clinically, chiropractors can specialize in the following areas:

  • Orthopedics
  • Radiology
  • Forensic
  • Pediatrics
  • Neurology
  • Sports Medicine
  • Nutrition
  • Occupation Health

Physical therapists are more conversant with manual therapies. Clinically, they are better suited to these fields:

  • Orthopedics
  • Pediatrics
  • Geriatrics
  • Oncology
  • Cardiovascular rehabilitation
  • Joint/tissue mobilization
  • Sports Medicine

Medication Prescription

Traditionally, chiropractors are not expected to administer medications. However, some states are allowing these experts to prescribe pain alleviation drugs to some special cases. A good example is New Mexico.

Physiotherapists are also not expected to prescribe drugs to patients. They can only be allowed to do so if they are in the military and it’s an emergency case. Their advantage over chiropractors is that they are trained in pharmacology. So, they have a general knowledge of drug prescription, effects, and side effects.

Surgical Procedures

Just like chiropractors are not expected to prescribe medications, they are also not expected to do surgery. Their expertise is conservation treatment and they are expected to stick to it. Chiropractic is globally popular because it’s known as a non-drug treatment. Thus, most patients go for it because it’s not associated with the side effects that medical drugs are associated with.

Physical therapists are also not expected to perform surgeries. However, unlike chiropractors, physiotherapists can perform wound care. This is more important if they are the only health professionals around and the wound is looking bad. In general, surgical procedures should be done by trained and licensed surgeons.

Closing Thought:

Without a doubt, there’s a big difference between chiropractic and physical therapy. The experts in these two fields are trained to handle musculoskeletal issues differently and their techniques are also different. So, you can use the above guide to decide on who between the two you should see.

What is a Healthy Breakfast?

You probably have heard that breakfast is the most important meal of the day that shouldn’t be skipped. While this might be true, it doesn’t mean that you should eat just about anything. You need to eat healthily. Generally, a healthy breakfast consists of carbohydrates, fiber, healthy fats, and proteins.

It’s not only meant to make you fuller but to also fuel your body for the day. Unhealthy breakfast, on the other hand, can only make you sluggish and contributes to weight issues and cardiovascular complications. So, choose to eat healthy at breakfast and start enjoying a healthy life. Here’s an elaborate guide to use.

Foods Considered Healthy for Breakfast

In general, these foods are considered healthy for breakfast, thus highly recommended:

1. Eggs

Although eggs can be taken at any time of the day, they are more effective during breakfast. One study shows that eggs can regulate blood sugar, especially after a sharp rise. They also contain antioxidants that promote better cognitive functions, eye health, and heart fitness. The protein content is enough to make you fuller.

2. Homemade Smoothies

Homemade smoothies are a quick option for concentrated nutrients. They aid in weight loss since they make you fuller quicker and are effective in reducing cravings. The advantage of making smoothies at home is that you have absolute control of your nutrients intake.

3. Greek Yogurt

Studies show that Greek yogurt is packed with conjugated linoleic acid (CLA), known to aid in fat shedding and offers protection against breast cancer. It also makes you fuller quickly and improves your metabolism. There are also a few Greek yogurts that come with live cultures (probiotics), known to boost gut health.

4. Fresh Fruits

Fruits are generally delicious for breakfast. The interesting part is that they are also nutrient-packed, thus a healthy choice. Top options for breakfast include:

  • Citrus fruits – High in fiber and Vitamin C and are great in hydrating the body.
  • Berries – Rich in antioxidants and fibers, known to promote good heart health.
  • Grapefruits – Low in calories but high in fiber to aid in weight management.

5. Whole-Wheat Bread

You need carbohydrates for breakfast and there’s no budget-friendlier healthier option than whole-wheat bread. It’s packed with dietary fiber that’s essentially meant to make you fuller quickly. More importantly, fiber promotes better digestion and heart health.

6. Coffee

Coffee is a popular beverage at home and workplaces. It contains caffeine which promotes mental alertness, better mood, and brain vitality. Research shows that caffeine can also boost metabolism and may aid in weight loss. So, if you are the workout type, coffee can help a great deal. It fuels your muscles to help you train more effectively.

7. Oatmeal

If you are a cereal fan, then you should go for oatmeal. It originates from oat, which means it’s packed with enough fiber to help reduce cholesterol levels and antioxidants to fight hypertension and Heart Disease. Moreover, oatmeal makes you fuller quickly and so it’s great for promoting better weight management.

8. Herbal Tea

Herbal tea is one of the healthiest and most nutritious beverages on earth. It contains enough caffeine, known to improve mood and mental sharpness. It also has beneficial antioxidants like EGCG that’s good for your heart and brain. A cup of herbal tea a day may go a long way in fighting chronic conditions.

Foods Considered Unhealthy for Breakfast

The following foods are considered the worst for breakfast and thus should be avoided:

1 Toaster Pastries

Though toaster pastries are a common option for breakfast in most places, they are not healthy. Recent studies show that they are low in protein and this makes you hungrier during the day. As a result, you may end up eating more leading to fast weight gain.

2. Waffles

Waffles have one major issue – they are made from highly refined flour. This implies they are low in fiber and may contribute to weight gain as they are slow in making you fuller. Most waffle options are also topped with syrup, which means more sugar in your diet.

3. Pancakes

Pancakes have the same issues as waffles. They are made from refined flour and can be topped with artificial sweeteners. So, they don’t offer protection against obesity or diabetes. The secret is to just avoid them.

4. Fat-Free Flavored Yoghurt

Even though whole milk Greek yogurt is good for breakfast, fat-free flavored yogurt is not. For one, flavored fat-free yogurt comes sweetened with sugars and this is a risk for diabetes. The absence of fat also means that it takes time to get fuller when taking fat-free flavored yogurt.

5. Fruit Juices

Unlike fresh fruits, fruit juices are more of high-fructose syrup than natural fruit. So, they are a risk for diabetes and obesity. This makes them a poor choice for breakfast. What’s more, they make you hungrier throughout the day.

Key Steps to a Healthy Breakfast

To stick to a healthy breakfast plan, you need these key steps:

  • Make it a routine – Your family needs to value the importance of a healthy breakfast. So, it should be a daily thing. Kids, especially, need to be trained to appreciate healthy breakfast when they are still young. It makes it easier for them to continue the routine when they grow up.
  • Consider budget options – There are so many healthier breakfast options you can go for. For example, cheese only cost $2-$3 per containers but is low in fat and high in protein. Cereals, on the other hand, only cost $4 per box and comes fortified with valuable minerals. You should also note that fresh fruits are cheaper than processed fruit juices.
  • Look for nutrients fortification – If you are shopping for your kids, look at food products that are fortified with essential nutrients like Vitamin D, iron, calcium, and omega 3. Such nutrients are great for boosting physical and mental development in kids.
  • Include wholegrain – Whole-grain meals are a perfect substitute for processed grains. They contain enough fiber to offer protection against cancer, diabetes, and heart issues.
  • Don’t forget to hydrate – You should not forget to take fluids in the morning. Including a healthy drink like coffee, herbal tea or water can help tremendously in preventing issues like headaches, grumpiness, overeating, and tiredness.

It’s undeniable that we need breakfast to start our day, so, skipping it is not an option. The only sensible option is to consider healthy choices. Besides, not all healthy breakfast food options are costly. Others are budget-friendly but very beneficial for your health. For this reason, you have no excuse to eat unhealthily during breakfast.

Did you know Chiropractic care can help treat chronic back pain, sports injuries and auto accidents?

Get in touch with Dr. Dee at Healing Hands Chiropractic today for an initial consultation!

What Families Love about Murfreesboro, TN

When it’s the summer, most parents are thinking about having a great vacation with their kids. This means looking for amusement spots and parks. For others, it’s a time to teach their kids something fundamental about American history and culture. Murfreesboro, a city located at the heart of Rutherford County, can cater to both sets of families. The city has a population of about 117,000 people. So, it’s generally a small town if judged on population size. However, it’s one of the most explosive cities to visit or reside.

Like most cities in Tennessee, Murfreesboro has a rich history. Originally, the city was named Canonsburg, after statesman Newton Cannon. Later on, the name was changed to Murfreesboro. This is in honor of Colonel Hardy Murfree, a celebrated revolutionist. In the 1860s, this beautiful city was a colossal military base. Today, it’s regarded as one of the most exciting and finest city to live and visit. Money Magazine, for example, listed Murfreesboro in 2018 at number 19 as one of the best cities in the United States. This is hard to argue considering the following things that families love about the city:

Touches of History

Murfreesboro is supplied with so many historic sites that families love to visit. For instance, those who want to relate to the American Civil War can have a better experience at Stones River National Battlefield. The war is believed to have taken place there. There are cemeteries to show this. If you want to learn how prominent visitors were hosted during the war, you can visit Cannonsburgh Village and the Oaklands Mansion. If what you want to see are historic artifacts and collectibles, they are available at Bradley Academy Museum, the Middle Tennessee Museum, and the Heritage Center.

Predictable Climate

The Murfreesboro climate is one of the most interesting because it’s predictable. Visiting families like this about the city as it allows them to plan for their trips much better. For example, the summer season is expected to be burning hot while the winter is expected to be mildly chilly. As for the rainfall, it’s expected to be adequate during the spring and winter. This means that autumn is expected to be dry. Fall is normally warm but may be prone to occasional thunderstorms. Generally, July is expected to be the warmest month and January the coldest.

Exciting Schools

The city of Murfreesboro has invested highly in education. Right from elementary, the education curriculum is monitored by the Murfreesboro City Schools (MCS) and they have 12 schools under their jurisdiction. MCS oversees kindergartens and up to 6th grade. This has seen high educational standards being maintained across the city. For secondary schools, they are monitored by Rutherford County Schools where more than 47 schools are under the umbrella. There’s also a top national university in the city, the Middle Tennessee State University. This is an attraction for parents who are considering relocating to Murfreesboro.

Music and Art

Murfreesboro is normally a lively city and this is epitomized by music and art. The two are highly celebrated. Yearly festivals like the Main Street JazzFest and Uncle Dave Macon Festival lit the city. Both traditional and contemporary music are celebrated during these two festivals. Popular singers, dancers, and local bands show up to these events to entertain the crowds. Art is highly idolized at the local theatres, museums, and exhibitions. For example, families interested in theatrical art go to Murfreesboro Little Theatre and Murfreesboro Center for the Arts.

Affordable Living

Compared to neighboring cities and cities in other states, the cost of living in Murfreesboro is affordable. It’s 10% less than the national average cost of living. Housing, in particular, is the most affordable as it is 21% cheaper than the average national projection. For example, a one-bedroom apartment within the city costs roughly $700/month to rent while buying a median house may cost you $145,900. Utility costs are also reasonable. Other affordable costs include transport cost, healthcare cost, and grocery.

Outdoor Fun

If you are looking to have interesting family time in the outdoors, there are so many options in Murfreesboro. For starters, you could consider outdoor parks like the Old Fort Park and Long Hunter State Park. The Old Fort Park is characterized by tennis courts, kids’ playgrounds, a golf course, picnic shelters, and biking trails. As for the Long Hunter State Park, it’ allows you to enjoy nature observation, picnicking, hiking, and camping. You can also follow the Greenway System. It has amazing trails for walking and biking. The route allows your family to interact with Mother Nature.

Indoor Fun

The fun is not just in the outdoors in Murfreesboro but also indoors. A popular indoor arena for family fun is the Discovery Center. It’s a kids’ museum that also doubles up as a nature center. Since its opening in 1986, this beautiful museum has been providing kids with hands-on educational, fun, and interactive adventures. Kids can create things with paint and Cray. They can also learn a few things about traditional and contemporary farming. For adults who want a happy hour, they can go to Mayday Brewery. Amazing craft beer is served there and the music is great.

Public Transport

Back in 2007, the city decided to offer a more comfortable public means of transport. Nine buses were unveiled that could carry 16 people each and still leave extra spaces for wheelchairs and bike anchorage. The public transport system, known as the Rover Service, has made it easy for families to move around Murfreesboro comfortably during the day. The buses operate in major corridors like Highland Avenue, South Church Street, Westside Loop, and Memorial Boulevard. Adults are expected to pay $1 while kids and seniors (65 years and above) are expected to pay $0.5. This is fair considering how much taxis cost.

Shops and Restaurants

Currently, Murfreesboro has two notable malls; Avenue Murfreesboro and Stones River Mall. Avenue Murfreesboro is an amazing outdoor shopping spot that features trendy food joints like Mimi’s Café, Longhorn Steakhouse, and the Romano’s. This is in addition to several grocery stores. The Stones River Mall, on the other hand, features simple restaurants like Hot Topic, Forever 21, and Buckle. Unlike Avenue Murfreesboro, Stones River Mall is enclosed and assumes a traditional outlook. Families love it because it’s reserved.

Closing Thought:

Looking at the above provisions, there’s no way not to fall in love with Murfreesboro. The city promises so much fun and comfortable family experience. If you are looking to make your family summer break memorable, Murfreesboro is a must-visit. You can also relocate there if you want a change of scenery.

What is a Healthy Diet?

It’s saddening to understand one-in-three people in the United States exhibit some form of obesity or are overweight. This means they are not taking a healthy diet. Unfortunately, most people assume a healthy diet means strict food limitation. For others, a healthy diet features costly food options and supplements that are not readily available. Well, this is not what healthy dieting is all about. It doesn’t have to be this intricate. Though you have to restrict your food intake, it doesn’t have to be expensive. Additionally, you don’t have to spend so much money to enjoy a healthy diet.

What the WHO Says About a Healthy Diet

According to the World Health Organization, a healthy diet features different foods that are taken in moderation. In particular, the WHO recommends the following options:

  • Starch – Starch is a broad term that includes cereals (like rice, maize, and wheat) and tubers (like cassava, potatoes, and yams). Starch is the primary energy provider. The WHO, however, advises on cutting back on starch consumption as it could skyrocket your blood sugar and may easily cause weight gain.
  • Fruits and vegetables – The WHO recommends taking fruits and vegetables in plenty as they are a vital source of antioxidants, mineral salts, and vitamins. These nutrients are associated with defensive functions in the body such as protection against heart diseases, cancer, and diabetes. Fruits and vegetables also contain fibers that you need for your digestion, heart health, and skin health.
  • Animal protein – The WHO recommends healthy animal protein sources like lean meat, milk, and eggs. Fish also falls in this category. Animal protein generally repairs the body, especially after an injury. It’s also important in building muscles and bones. There are also suggestions that it could promote a better mood while enhancing cognitive functions.
  • Legumes – Here, the WHO emphasizes beans, peas, soya beans, and lentils. Legumes are rich in fibers, vitamins, and proteins. So, you can use them to replace meat. They promote better heart functions and can offer protection against cancer.

The WHO does not advise against fats, sugars, and salts entirely. However, they vouch for a lower intake. Excessive fat, for example, could trigger a heart attack or stroke. The WHO recommends unsaturated oils of vegetable origin such as corn oil, sunflower oil, and olive oil. Such oils reduce the risk of cardiovascular issues.

Concerning sugars, the WHO recommends less than 10% of your daily energy needs. Simply, what the WHO is suggesting is that you limit taking high sugars. Lastly, the WHO advises against taking too much sodium salts. This also means going slow on fish sauces as it is high in sodium.

What about Infants?

For infants, the WHO emphasizes healthy breastfeeding. According to them, a newborn should be breastfed exclusively until 6 months. At 6 months, you can introduce healthy complementary foods to the baby. You are allowed to continue breastfeeding the little one up to 2 years.

Steps to Healthy Dieting

Having looked at what a healthy diet is and the kind of foods you should eat, it’s important to know how to go about it. You need an effective guide that you can follow. To get started, here are 8 key steps to observe:

  1. Take 100% Whole Grain

You need to cut on refined grains if you are looking to eat healthily. This means clearing white bread, white rice, and refined wheat from your pantry. You should replace them with whole wheat bread, brown rice, and oatmeal. The problem with refined grains is that they lack important fibers, phytochemicals, and vitamins that you need to reduce the risk of cardiovascular conditions, cancer, and diabetes. These nutrients are readily available in whole grains.

  1. Prepare Your Meals More Often

The way restaurants prepare foods that they claim to be healthy is not the same way you would prepare the same food. When making food at home, you are normally extra cautious. You ensure that the utensils are clean and that the vegetables are washed properly. You also ensure that ingredients are used in moderation. According to research, this can help fight weight gain.

  1. Assume the Bird Complex

A bird is a small creature that always takes small portions. You can assume this complex as it can help instill discipline to your dieting. Whether you eat at home or dine out, you should learn to take small options. The moment you get used to the idea, it becomes easy to manage your weight.

  1. Look at the Food Labels

The only way you can ascertain the content of what you are consuming is by reading the food labels. This is more important if you are buying prepackaged foods from the store. Some brands will argue that their foods are healthy, only to discover that they are loaded with preservatives and artificial flavors. You also need to take note of the added sugars.

  1. Take More Water

Are you aware that drinking water is an essential part of healthy dieting? Studies have shown that drinking water can help in weight loss. It helps to manage your appetite and this means you are not forced to overeat. Furthermore, water is important in washing toxins off the body.

  1. Skip Sweetened Beverages

If you have to take a drink that’s not pure water, then you should go for sugar-free options like sparkling water. Sugary beverages like fruit juices and sodas are heavily loaded with sugars. This makes them a potential risk of issues like diabetes and obesity. Switching to sugar-free beverages will reduce your sugar intake by a significant margin.

  1. Go for Fresh

The simplest way to avoid processed foods is going for fresh options. If what you want are fruits or vegetables, shop for what’s fresh in the market. The same goes for meat. Fresh foods are normally packed with viable nutrients that are very healthy. Unlike processed options, fresh foods do not come with artificial additives.

  1. More Potassium, Less Sodium

As earlier mentioned, sodium is a risk for cardiovascular issues. The salt can easily cause your blood pressure to rise and may trigger a stroke. Thus, you should limit its intake. One way to do it is to take more potassium. Potassium can counteract the effect of sodium. While sodium is mostly found in processed foods, potassium is present in natural options like bananas, sweet potatoes, and cucumbers.

Closing Thought:

Everyone deserves a healthy diet. As seen, it doesn’t have to be complicated. There are so many food options out there that are healthy for your body. You just have to know how to go about it. Since WHO considers healthy dieting a lifestyle, there’s no reason why you shouldn’t adopt this lifestyle.

Did you know Chiropractic care can help treat chronic back pain, sports injuries and auto accidents?

Get in touch with Dr. Dee at Healing Hands Chiropractic today for an initial consultation!

What Does Chiropractic Treat?

Globally, millions of individuals have benefitted from chiropractic. It’s one of the most sought-after alternative therapies that promises so much to the patients. For one, chiropractic promises a non-invasive treatment. Unlike surgery, there are neither cuts nor injections in chiropractic. Two, chiropractic is drug-free. This means that you don’t have to deal with drug reactions and side effects.

Doctors of Chiropractic, otherwise known as chiropractors, use hands techniques to treat you. Through hand-on techniques, your body is manipulated and this helps to treat issues like body ache, stress, and internal injuries. So you are guaranteed to heal naturally. Chiropractors also do preventive therapies to avoid serious musculoskeletal (MSK) issues from arising. The experts can diagnose and treat them in their initial stages.

So many health issues have been associated with chiropractic and here are the top 11:

1. Back Pain

An estimated 80% of people experience varied forms of backache at one point with lower back pain being the most predominant. For most of them, drugs and surgeries are their primary considerations. Though the two can be effective against back pain, they are costly and have serious risks. Chiropractic, conversely, is affordable and suffers fewer risks. When treating back pain, the back plus the spine are adjusted to clear misalignments and compressions (subluxations). In addition to treating back pain, chiropractic prevents it.

2. Sciatica

The longest nerve in the body is called the sciatic nerve and it runs from the lower back to the knees and legs. When this nerve is compressed, it results in severe pain, a condition we call sciatica. The pain is highly felt in one leg and may make it difficult for you to lift the leg or walk. A chiropractor treats sciatica by decompressing the affected nerve. Through chiropractic adjustments, the sciatic nerve is manipulated to realign itself as it should. In the end, the compression clears and so does the pain. Research shows that chiropractic has a 72% effectiveness rate against sciatica.

3. Whiplash

Whiplash refers to a physical injury that occurs on the neck following a car crash. In this case, the neck is suddenly whipped resulting in a painful injury. The good news is that it can be treated by chiropractic. A 2003 study that compares chiropractic with physical therapy and other manual therapies shows that recovery from whiplash and other neck injuries is quicker with chiropractic.

4. Chronic Inflammation

Chronic inflammation has been linked to serious conditions like cancer and heart diseases over the years. The condition is widely treated by medications but it can still be fixed by chiropractic. Via body manipulation, chiropractic helps to reduce inflammation resulting in pain relief, muscle relaxation, and healing. It’s also important to note that by treating inflammation, you reduce the chances of cancer, heart diseases, and other conditions linked to chronic inflammation.

5. Stress

Stress is mostly associated with emotional instability. However, it can also be due to a bodily issue or an environmental concern. The cause aside, stress interferes with your quality of life. You can’t eat well, concentrate or sleep properly. This makes you unreliable and unproductive to some extent. Fortunately, it can be managed by chiropractic. A chiropractor will manipulate your muscles to relieve you from any kind of tension that might be the reason behind the stress.

6. Headaches

Whether its tension headaches or migraines, chiropractic claims to relieve them all. This is according to one study where more than 90% of respondents argue that chiropractic reduces headaches by an extensive margin. These patients prefer chiropractic over pain relievers since it addresses the source of the headache and doesn’t just treat the symptoms. It’s also argued that chiropractic can prevent headaches just as much as it can treat them.

7. Sleep Disorders

Sleep disorders may manifest in different ways. Some people can’t concentrate on their sleep and so they end up waking up in the middle of the night. For others, their sleep is filled with nightmares and bed wetting. Whatever the case, you can find reliable help in chiropractic. Through chiropractic body adjustments, your sleep patterns get to improve. Chiropractors argue that the reason you can’t sleep well is that of stress, fatigue, and body ache. The adjustments are done to address these issues.

8. Scoliosis

The spine is generally flexible and this makes it delicate. It tends to curve whenever your back curves. However, if too much force is applied, the spine may curve excessively resulting in an abnormal curvature, a condition called scoliosis. It’s characterized by an abnormal posture, difficulty in breathing, and body pain. Luckily, testimonials show that it can be fixed by chiropractic. This has seen Clear Institute and other nonprofits advocate chiropractic for scoliosis.

9. TMJ Dysfunction

When the temporomandibular joint (TMJ), the joint between the skull and the jawbone, sustains a physical injury, it can be painful. It normally becomes harder to chew since jaw movement is restricted. Sometimes it can cause toothache and headache. Since a TMJ dysfunction signified a problem with the jawbone, a chiropractor can help to release tension in the jawbone and to restore motion in the TMJ. In the end, pains are reduced and you can chew seamless.

10. Hypertension

George Bakris, a distinguished hypertension expert, did a study on chiropractic versus high blood pressure and documented his findings in a 2007 journal. According to Bakris, chiropractic adjustments have the same treatment effect as a double dose of blood pressure drugs. He argues that chiropractic can regulate blood pressure to avoid a surge. Most hypertension experts advocate for management practices. So, if you are looking not to rely on hypertension drugs, then you should go for chiropractic.

11. Fibromyalgia

When the whole MSK system is rendered sensitive by an underlying condition, the resultant disorder is called fibromyalgia. It’s characterized by widespread pain. In this case, every joint and muscle ache. Sadly, this is not the only concern. The disorder may also affect your sleep, bowel evacuation, and general wellbeing. Fibromyalgia is so serious in the sense that no one knows what causes it. What the experts know is that the symptoms can be reduced by chiropractic. By relieving pain experienced throughout the MSK system, chiropractic manages the issue.

Closing Thought:

Chiropractic has proven to work over the years and there are research-centered proofs to back it. It’s generally a great alternative to medical therapies. Chiropractic adjustments are administered by licensed and experienced professionals who understand the musculoskeletal system better than anyone. So, you should try it.

The Best Brunch in Murfreesboro, TN

Missed on breakfast and are thinking it’s too early to have lunch? Then you should consider having brunch. The good thing about brunch is that you are able to unify breakfast and lunch. This is quite economical since you are able to have one meal instead of two. Speaking of economical; there’s no better place to have brunch on a budget than Murfreesboro.

Murfreesboro is historically known to have some of the best food joints in Tennessee. So, you can count on these joints to impress during brunch time. Whether it’s on a weekday or a weekend, you can always go to your favorite brunch spot to grab your preferred delicacy. Here are some of the places you can get the best brunch experience in Murfreesboro:

  1. Puckett’s (114N Church Street)

For locals on Church Street, Sunday is always the day to visit Puckett’s for brunch. It’s quite understandable considering the kind of food items you find on the brunch menu. The restaurant is known to serve the best pancakes, bacon, and sausages. This is not all. Their eggs are also specially prepared to appear not just unique but insanely tasty. They are also known to serve tasty potatoes during brunch for those who want something that has a plant origin. The Puckett’s is genuinely an amazing stop for brunch.

  1. Bonefish Grill (505N Thompson Lane)

Just the sound of the name makes you want to visit this brunch spot. Actually, it’s a great spot for someone who always prefers some meat or fish on their plate. Other than the two protein sources, they serve green eggs and sprouts for brunch. Their meals are both pleasant to the eye and nutritious. In case you just want something simple and familiar on your plate, then you can order French toast with a mimosa. Their Bloody Mary is also amazing if you are a fan of the option. The best time to visit the joint is from 10 am on weekends.

  1. First Watch (1970 Medical Center Pkwy)

Some of the adjectives that can be used to describe brunch at First Watch include tasty, irresistible, mouthwatering, finger licking, and aromatic. What’s clear is the fact that First Watch never disappoints during brunch time. This is where you get the best egg sandwiches, tacos, Belgium wafers, and omelets. We can’t also forget to mention their avocado toasts and fresh fruit juices. Basically, First Watch guarantees you a complete and most satisfactory brunch plate. You can drop at the joint any time in the mid-morning hours.

  1. Metro Diner (711N Thompson lane)

Any time you want to have a mimosa, you can have it at Metro Diners. You can order it for just $3. Interestingly, you also pay the same price for Bloody Mary. The price is quite affordable if you consider how much you pay for these cocktails at most brunch spots. Other options you can have for brunch include French toast and pancakes. The options are quite delicious and are able to fill your stomach quicker than you can imagine. The pancakes, for example, are not your ordinary pancakes. They come at the correct size and are prepared in a way that they are exceptionally good. Your kids, in particular, will find them irresistible. The joint runs from morning till late in the evening, every day of the week.

  1. Bar Louie (2615 Medical Center Pkwy)

On Sundays, most people go to Bar Louie to nurse their hangovers. This amazing joint serves the best egg classics which leave you wanting more. From bottomless mimosas to pancakes, the dishes are just splendid. If you prefer to order a cup of hot chocolate or coffee, you can order it at the bar. Though Sundays are the best time to have brunch at bar Louie, you can still visit the joint on Saturdays, any time of the day. Because most people go there to nurse hangovers, the joint tends to pick slowly during brunch hours.

  1. The Goat (2355 Adwell Street)

When most people hear of the Goat, all they think about is goat meat. Though goat meat is served at the brunch spot, there’s more to expect. You can find meat items like braised pork and turkey on the brunch menu in addition to goat steaks. If it is brunch, then it’s never complete without a mimosa. That’s the beauty of going to a more elaborate brunch spot like the Goat. You can go there for brunch anytime between 10 am and 2 pm. The spot doesn’t just guarantee you the best serving but also a great setup. The overall ambiance is just amazing.

  1. City Café (113E Main Street)

City Café has the setting and the serving of a modern American café. You can visit them for brunch all days of the week and are guaranteed consistency each time. They have takeout options and so you don’t have to stay there to have your meal. But if you decide to, they have an amazing sitting area that also features highchairs. The most attractive thing about City Café is that the facility is designed to be accessed even by people on wheelchair. Moreover, they have table service for your enjoyment. You can order anything ranging from biscuit and toast to eggs and steaks.

  1. Panera Bread (1970 Old Fort)

The moment you order bread from Panera Bread, it becomes easy to understand why the café had to assume the name. The truth is that their bread is just exquisite. Both the preparation and styling make the difference. Other things to enjoy for brunch include soups, vegetables, and desserts. They serve some really amazing carrot cakes for dessert. Their location is really convenient and their prices are very reasonable.

  1. Party Fowl (127 S.E Broad Street)

Lastly, no one said that you can’t have something hot during brunch. So, if you want something that’s straight from the oven during brunch, you should go to Party Fowl. You’ll be served with options like Cornish chicken, hot chicken with biscuits, and scotch eggs. But in case you want something room temperature, you can ask for okra and French toast. You’ll also find Bloody Mary and avocado to accompany the dishes. You can visit the spot for brunch on weekends starting from 10 am.

Closing Thought:

Generally, brunch is a great idea when you want to have your lunch early or you just missed on breakfast. Either way, you are guaranteed the best food experience if you choose to visit any of the above-mentioned spots in Murfreesboro. You’ll enjoy every second spent there.