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:
Plain greek yogurt
Meat and poultry
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:
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 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 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
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.
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.
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.
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.
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:
Trigger point analysis
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)
Overall, both experts don’t diagnose medical complications but know how to identify them and recommend the right medical experts to see.
Chiropractors administer adjustments using their hands. Some of the techniques they popularly use are:
Physiotherapists also administer manual therapies just like chiropractors. Popularly techniques that they use include:
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.
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:
Physical therapists are more conversant with manual therapies. Clinically, they are better suited to these fields:
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.
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.
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.
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:
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.
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.
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.
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.
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?
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:
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.
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.
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.
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.
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.
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.
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.
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.
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?
Sinfully sweet! That’s the term to use when describing dark chocolate. However, research has shown that you don’t have to pity yourself for craving for this mouthwatering snack. This is because there are so many amazing health benefits masked by the sweet taste. Dark chocolate is primarily cocoa. Actually, cocoa occupies close to 90% of dark chocolate with the remaining percentage being occupied by cocoa butter, fiber, and sugar. So, a majority of the health benefits we are going to discuss are linked to cocoa.
Nutritional Profile of Dark Chocolate
We’ve already mentioned that cocoa is the main constituent in dark chocolate. It’s also important to know that cocoa has bioactive ingredients called flavanols. Flavanols are antioxidants which prevent free radicals in the body. This is critical in promoting different heart functions like improving blood circulation and blood pressure regulation. As antioxidants, flavanols are not just protective of your heart but also of your brain and body in general.
Other than flavanols, cocoa also contains catechins and polyphenols antioxidants. In fact, researchers argue that there are more of these antioxidants in dark chocolate than what you get in berries and other fruits. Besides antioxidants, dark chocolate also contains beneficial minerals like zinc, iron, and magnesium. All these minerals play key roles in your immunity and general health.
Key Benefits of Dark Chocolate
Dark chocolate has so many health benefits and thus the list can be endless. However, these 7 are the major ones:
1. Dark Chocolate and Your Heart
In order to understand the role played by dark chocolate in your heart, you’ve to look at two important factors; blood pressure and blood cholesterol. Studies show that antioxidants present in dark chocolate help to regulate blood pressure. As a result, it’s able to prevent hypertension.
Studies also show that the antioxidants discourage the availability of bad cholesterol (what’s known as low-density lipoprotein). In turn, it encourages the availability of good cholesterol (what’s known as high-density lipoprotein). By regulating blood cholesterol, dark chocolate prevents heart attack diseases.
2. Dark Chocolate and Your Eyes
Recent research shows that dark chocolate is good for your eyes. The research indicates that the snack has an enormous effect on your vision. In this case, your eyes become sharper and you are able to differentiate and contrast things from a distance just on first glance. Though the study was on its clinical phase, there are positives pertaining to this benefit.
In fact, dark chocolate is recommended to individuals with pathological diseases which interfere with their vision. Such people should consider taking dark chocolate over milk chocolate as the former improves their vision acuity by a significant margin.
3. Dark Chocolate and Your Skin
You probably have noticed cocoa butter in most body creams and lotions. This bioactive component is also present in dark chocolate and is very beneficial to the skin. It protects your skin against drying and sun damage. Through flavanols, dark chocolate enhances blood circulation next to the skin surface. So, your skin tends to feel hydrated and soft.
One study shows that flavanols reduce the minimal erythemal dose. The dose refers to the number of destructive UV rays that can attack your skin. Flavanols form a protective coat over your skin to ensure that the minimal erythemal dose is not reached. This means that you can be exposed to the sun for an extended time without sustaining sunburns or your skin drying. Thus, if you are planning to go on a beach vacation any time soon, then you should bring some dark chocolate bars with you.
4. Dark Chocolate and Body Inflammation
The body responds to infectious germs in different ways. One way is through inflammation. Inflammation is not a concern so long as it’s short-term. When it becomes chronic, there’s a reason to worry as such a case is associated with cell damage and tissue death. Such symptoms expose you to the risk of arthritis and diabetes. Luckily, you can avoid it all by taking dark chocolate.
According to a 2018 study, consuming dark chocolate promotes anti-inflammatory functions in your body. This is very important when an inflammation seems to have taken longer than it should. Though researchers argue that more conclusive studies need to be done to support this, there are no reasons to think otherwise.
5. Dark Chocolate and Your Brain
Are you aware that you can prevent brain slowness and neurodegenerative conditions by taking dark chocolate? According to a 2016 study, dark chocolate helps to boost brain activity and cognitive functions. As a result, it helps to fight Parkinson’s Alzheimer, stroke, and other common neurodegenerative conditions.
The function is highly linked to flavanols. The study shows that the brain is able to recognize itself when you take dark chocolate. This is quite important in the event that you suffer an injury or a chronic disease that affects the brain. So, you are able to overcome the challenge of forgetfulness in the long run.
6. Dark Chocolate and Your Blood Sugar
Blood sugar normally rises when insulin faces resistance in the body. Ideally, the hormone is supposed to regulate blood sugar to make sure that the levels are acceptable. So, insulin resistance is something to worry about as it’s associated with Diabetes Type 2. The good news is that it can be fixed by taking dark chocolate regularly but in moderation. This is according to a 2018 finding.
According to the finding, you only need about 20g of dark chocolate a day and this is enough to fight insulin resistance. In the end, an enhanced insulin function means reduced blood sugar volume and disease prevention. For patients with hypertensive diabetes, dark chocolate regulates both their blood pressure and glucose levels.
7. Dark Chocolate and Cancer Prevention
Lastly, there are scientific suggestions that show that dark chocolate has anti-cancer effects. Given its rich supply of antioxidants in cocoa, dark chocolate may significantly prevent the invasion of cancer agents. Though there are no studies to suggest that dark chocolate may help to treat cancer, what’s clear is the fact that it’s preventive. This ideology is well backed by the American Cancer Institute (ACI). But still, ACI insists on doing more conclusive studies on the relationship between dark chocolate and cancer.
Generally, you need dark chocolate to boost your overall health. Of course, it doesn’t mean that you should snack excessively. You need to avoid getting addicted to dark chocolate as you also need other nutritious snacks. If taken in moderation, you can look forward to enjoying the discussed benefits among many others.
Traditionally, men are ‘hardy’ beings. Often, we tend to dispel signs of discomfort early until it’s too much for us to bear. Unlike women, we tend to take issues like headaches and joint aches as just a by the way. We assume that such discomforts can be treated with pain killers or herbs and a bit of rest. Though such approaches are sometimes effective, they do not address the underlying issue.
Generally, it’s important that you know what’s making the body ache so as you can address it. This is where chiropractic for men comes in. It’s a holistic natural approach for all body discomforts. The treatment involves manual (by hand) adjustment of the spine and aching parts to bring about relief and restoration to body functions. The interesting part about all this is that no drugs are used and that the whole practice is non-invasive.
Today, chiropractors do more than treat an underlying musculoskeletal condition. They also diagnose these conditions and are able to offer preventive care against a majority of them. The whole idea of offering chiropractic is to enable your body to heal and defend itself. This is achievable by treating misalignments (subluxations). Now that you know what chiropractic is, it’s time you learn some of its benefits that you may have been missing on:
No to Hypertension
Back in 2007, a team of researchers led by top hypertension expert George Bakris did research on the role of chiropractic on high blood pressure. To their surprise, they found that one session of chiropractic adjustment has the same effect as two doses of hypertension medications. So, they concluded that chiropractic can help avoid the use of hypertension drugs and still be able to enjoy regulated blood pressure.
Men are all about muscles. Simply we are expected to be stronger than our opposite sex. This, however, cannot be said about every man out there. Chiropractic is there to make things right for all men, nonetheless. Through body adjustments, your muscles are properly aligned. The same can also be said about the bones. In the end, you are able to enjoy improved muscular energy and body strength.
Generally, there must be communication between the body and the brain for it (the body) to defend itself. However, the medium used for communication is the spine. If there’s a misalignment on it, then the flow of communication between the two parts is affected and so is the immunity. Through chiropractic, the spine is cleared of any obstruction to ensure that the body is healed naturally.
Back Pain Relief
Back pain is one of the commonest and most serious physical conditions in men. Some are serious enough to interfere with posture and to cause disabilities. Luckily, the condition can be managed effectively with chiropractic. According to one study, men who go through several chiropractic sessions show drastic improvement against back pain. Whether it’s acute pain or chronic pain, chiropractic will help.
We’ve already mentioned how important the spine is in promoting healing. Generally, it helps you not just to recover from an injury or an infection but also do it quickly. Your immune system, in this case, becomes more adaptive and effective against the condition at hand. For this reason, it’s advisable to see a chiropractor after sustaining a sports or work injury.
Essentially, posture is controlled by the spine. If you have a problem with sitting or standing properly, it’s likely that your spine is misaligned. Since a chiropractor specializes in spinal alignment, the expert will adjust your spine effectively to eliminate subluxations. In the end, you are able to regain your posture. Additionally, a chiropractor will advise you on how to maintain your posture even at home.
Men get headaches for different reasons. It may be due to stress, exhaustion, drug reactions or an underlying condition. Regardless, you need to treat it. According to research, you can do it safely with chiropractic without risking side effects associated with analgesics. The research shows that chiropractic adjustments are effective both against migraines and tension headaches.
Are you aware that your sleep is determined by your spine alignment? Well, if there are subluxations on the spine, your sleep quality is affected. You’ll experience periodic wakefulness because of discomforts felt on the spine. Fortunately, a chiropractor can make it all go away. By treating subluxations, your sleep quality is improved. This means you can start sleeping soundly for longer without waking up unnecessarily in the middle of the night.
Though stress can be good when you are in some high-performance demanding situations, it can be bad for your health. It’s known to cause heart disease, hypertension, mental exhaustion, and muscle wasting. So, you need to manage it and you can do it with regular chiropractic. By eliminating subluxations, balance is brought back to your nerves and you are able to enjoy stress relief in the long run.
As already mentioned, chiropractic does not just treat but also prevents. According to a recent publication, chiropractic should be considered by patients who are planning to have surgery. By going for chiropractic adjustments, these patients can improve their chance of not only getting better but also of avoiding surgery entirely.
Joint Pain Relief
Joint pain is mostly associated with men with arthritis. However, it can also happen to anyone who suffers an injury to the joint. The cause notwithstanding, chiropractic adjustments will help. By adjusting your spine, you start to experience comfort and pain relief throughout the musculoskeletal system, joints included. This is because the entire musculoskeletal system is directly connected to the spine.
A chiropractor is not just a therapeutic technician whose work is to realign your body. This expert is also a health advisor. You are able to benefit holistically in as far as your health is concerned. The expert is there to advise you on the following aspects of your health:
Better workout routine
The whole health counseling idea is meant to help you make better decisions in the future pertaining to your general wellbeing.
For men, chiropractic is clearly beneficial. It’s able to treat and prevent conditions that most men struggle with on a daily basis. So, if you have been looking for a more direct, safe, and minimally invasive treatment for your body discomfort, then you should consider chiropractic. Just give a chiropractor a call now!
Fun! Fun! Fun! That’s all you can think about when the sun is out in Murfreesboro, TN. This historic city is always lively. In fact, you can’t tell what makes it tick. Whether it’s historic sites, nature spots, or family-friendly parks, Murfreesboro has all sectors covered. So, when it’s summer, you know that it’s time for outdoor fun. Depending on your definition for fun, it can be anything in Murfreesboro.
For some, it’s taking an adventurous walk in the park. For others, it’s picnicking or camping with friends or family. There are also others who consider scavenger hunt or bird watching to be fun. Regardless of how you define fun, Murfreesboro has it all. To get you started, we’ve assembled some of the best outdoor activities to try out in the city this year:
Go Fishing at Riverside Picnic Area
If fishing has always been a part of you and you are always looking for the best places to do it, then you’ll have a great time at Riverside Picnic Area. Actually, the area is known for rainbow trout, among other amazing catches. You can also do picnicking in this park. It has everything that you need to have a great time in the outdoors. Whether it’s to sit and observe nature or to stroll around the park, each moment spent here is special.
Tour the Stones River National Battlefield
Do you want to have a more personal feel of how the Civil War might have been? Then, you need to visit the Stones River national battlefield. The battlefield houses hundreds of cemetery belonging to passionate Americans who gave their lives during the bloodiest war. There are guided tours to the spot which can help you learn more about the Civil War. It’s generally a nice place to walk when you are in love with your history. Some trails lead through the woods while others rise above the rocks.
Dirt Hike at Barfield-Crescent Park
If you are ready to get dirty at a hiking site, you should go to Barfield-Crescent. The 430-meter park located in the southern part has amazing picnic shelters for families and groups. From the picnic areas, there are dirt trails leading to the jungle. So, if you are in for adventurous hikes, the trails are worth following. Throughout the park, there are 13 campsites to spend some time after the dirty hike.
RV Camping at Murfreesboro RV Park
Do you have a recreational vehicle that you like camping with? Then you should drive to Murfreesboro RV Park to join RV campers alike for an amazing camping adventure. RV camping here is very exciting. The RV Park is small and quiet with so many advantages to enjoy on site. From shower houses to free Wi-Fi, they are all available. Outside the camps, there’s good cell reception and a clear view of the sky.
Play with Your Kids at the Miracle Field
Are you looking for an outdoor spot where you can spend time with your kids? You should then go to the Miracle Field. This customized baseball fun field is designed to also accommodate kids with special needs. It’s wheelchair-friendly and safe for other mobility-assistance devices. There’s also a picnic area on site and amazing fun activities like the zip line and exciting rides to enjoy.
Fat Biking Along the Stones River Greenway
For so many years, the Stones River Greenway has been known as a great hiking spot in Murfreesboro because of its amazing walking trails. Now, it’s also known for biking. It has amazing biking trails that are adjacent to the walking trails. So, if you have a fat bike, you can ride it along the Greenway. You can also rent one. The experience allows you to appreciate the beauty and lushness of the Greenway.
Explore the General Bragg Trailhead
When looking to access the Stones River Greenway, no trail leads there fast than General Bragg. The good thing about following this trailhead is that it’s a great hike on its own. It allows you to see beautiful scenery along the way. Additionally, you can access a picnic pavilion that features beautiful restaurants and a kids’ play area. Exploring the trailhead is always adventurous.
Harvest Time at Batey Farms
Batey Farms is a family-owned agribusiness that goes back to 1807. Now, the 8th generation of the family is running it. The farms are known to produce the best and freshest local produce. You are allowed to come and harvest what you like and pay for it. From strawberries and blueberries to grapes and sweet corns, you can pick them at Batey Farms. Moreover, they have a shop on site where you can buy sausages, pork burgers, and other animal-based products.
Unwind at Blueberry Farm
Though most people who visit the Blueberry Farm go there to pick fresh and juicy blueberries, it’s also a good spot for unwinding. So, if you are looking for an outdoor spot that’s peaceful and one that connects you to nature, the Blueberry farm is just perfect. The 7-acre privately ran farm is characterized by more than 4,000 plant species. So, it’s not just blueberries that you can find.
Scenic Walk on the Walls of the Old Stone Fort
Murfreesboro never runs out of hiking trails. The Old Stone Fort Archaeological Park is just a perfect example of what it means to walk close to nature. Walking in this park is just magical. The view is splendid and inspiring. Actually, the real fun is in walking on the walls of the historic Stone Fort. It allows you to see the park widely and intimately.
Nature Observation at Long Hunter State Park
Murfreesboro has always been known as a great city for nature’s most unique and adorable birds. Part of the reason for this is the existence of Long Hunter State Park. The 2,600-acre observatory allows you to see dozens of bird species as you follow lengthy walking trails. The trails cover roughly 20 miles. Other than nature observation and hiking, you can also enjoy fishing in the park.
Whether you want to have fun with family or just some lone time in the outdoors, Murfreesboro is the city to be. With the above outdoor activities on the table, you can’t miss something memorable to do. All these activities guarantee maximum adventure.
For most tea lovers, it’s either black tea or green tea in their cups. However, research has shown that it’s more beneficial to take the latter than the former. But, how comes? Even though both types are produced from the same plant (Camellia sinensis), the processing is different. While black tea is derived from leaves that are totally fermented, green tea is 100% non-fermented. For this reason, green tea tends to contain more antioxidants and caffeine.
The antioxidants are known to promote health benefits which range from cell repair to disease prevention. As for caffeine, which is the primary stimulant, it’s associated with brain alertness and quickness. Due to these nutrients, the health benefits of green tea can’t be matched by any other herb. Therefore, it’s advisable to consider it over black tea. So as you can appreciate the benefits of green tea, here are 9 reasons to drink it:
1. Aids in Weight Loss
Are you struggling with obesity or weight gain? If you haven’t tried green tea, it’s time you do so. Studies have shown that taking green tea regularly helps to shed body fats, more so around the abdomen. Simply, it helps you to achieve a desirable figure. Actually, green tea is a natural physical performance-enhancer. It boosts your metabolic rate so as you can have higher energy expenditure. This simply means that your workout rate improves tremendously and you are able to burn fats quickly and tirelessly.
2. Makes You Look Younger
Often, you are identified as young or old depending on how your skin looks. So, if your skin is wrinkled and has dark spots, you’ll appear older. Fortunately, you can reduce such skin effects by taking green tea. Additionally, brain conditions like Parkinson’s and Alzheimer are known to be associated with old age. However, taking green tea may help to prevent them or slow down their effects. Through catechin, an antioxidant present in green tea, the risks for having these neurodegenerative diseases is reduced.
3. An Enemy of Cancer
Though cancer is said to have no cure, there’s actually no better cure than prevention. This is what green tea gives you. Due to its amazing antioxidants, green tea helps to slow down the proliferation and development of cancerous tissues. Some of the notable cancers that can be prevented by green tea include breast cancer, colorectal cancer, and cancer of the prostate. Though most research needs to be done to support this benefit of green tea, the findings so far look promising. In as far as modern medicine is concerned; no negative effects have been reported by cancer patients who regularly take green tea.
4. A Friend of the Brain
You probably have heard that tea stimulates your brain. Now, taking green tea even makes things better. As a stimulant, the caffeine in green tea produces the same effects as the caffeine in coffee. The difference, nonetheless, is that there are no jittery effects with green tea. The caffeine in green tea helps to block the performance of Adenosine, an inhibitory factor. As a result, the neurons become fired up and beneficial neurotransmitters like noradrenaline and dopamine improve in concentration. In the end, you become more alert and sharper. Basically, your brain functions are massively boosted.
5. Improves Bone Strength and Growth
A few years back, researchers from Hong Kong University did research on the role of catechin on bone health. They found out that the antioxidant which is prevalent in green tea helps to boost bone growth and development by about 79%. Moreover, catechins were found to help strengthen the bones. The antioxidants are able to achieve this by improving bone mineralization. Basically, they help your bones to use beneficial minerals like calcium and magnesium much better. This means that these mineral are well distributed and absorbed.
6. Slows Down Diabetes
Those who develop diabetes usually have one common problem – insulin resistance. This is where green tea is effective. Studies show that taking green tea enhances insulin effectiveness by decreasing its resistance. Since insulin is naturally produced, you are able to regulate blood sugar naturally. In this case, you don’t have to depend on insulin medications. In the end, it becomes easy to not only slow down diabetes but to avoid it entirely. Generally, all you need to avoid diabetes is to have control over your blood sugar. This is normally the work of insulin, the hormone that’s boosted by green tea.
7. Promotes Dental Health
In your mouth, your gums and teeth are normally attacked by bacteria that grow out of the food particles left there. This is why it’s normally recommended to regularly brush your teeth. But if you want a quick fix to your dental issues, then you should take green tea. It has catechins that are known to kill oral bacteria that cause tooth decay and dental cavities. Actually, medical experts argue that catechins particularly target Streptococcus mutans. The microorganism is associated with dental carriers, bad breath, and other oral issues.
8. Better Vision and Eye Health
Based on a 2010 publication, green tea is good for your eyes. In fact, the publication shows that green tea not only improves your vision but also prevents eye disorders. These functions are highly associated with the antioxidant catechin. Once you take green tea, the antioxidant is directed to the eye to exert its effect. On the eyes, catechin prevents oxidative effects. This protects your eyes from damage and low vision.
9. Great for Your Heart
Lastly, green tea brings numerous benefits to your heart. For one, it’s known to offer protection against hypertension, heart disease, and several life-threatening heart conditions. According to studies, green tea reduces risks such as triglycerides and bad cholesterol that are associated with cardiovascular diseases. This means it’s able to reduce death associated with these diseases by a significant margin. This is all because of the presence of catechin antioxidant. Two, catechin is known to prevent the oxidation of LDL cholesterol within the heart. This significantly lowers the risks of stroke and hypertension. Furthermore, green tea has anti-inflammatory effects on your heart and this is important against heart irritation.
Looking at green tea, it’s free from sugars and calories and is packed with healthy nutrients. Basically, taking the beverage regularly means adding more healthy days to your life. So, if you have been thinking of how to step up your immunity naturally, one way to do it is through the consumption of green tea. Though your taste buds may not like it, your heart, brains, and other organs will definitely reap its benefits.
Did you know Chiropractic care can help treat chronic back pain, sports injuries and auto accidents?
We all love the summer, don’t we? Some love it because of the annual events and family concerts. For others, it’s just the weather. It allows you to visit the beach more regularly and be able to bath under the sun. For a majority of people, there’s no summer without snacks. You want something easy to prepare that you can eat or drink. You also want it to not just fill up your stomach but to also inject some beneficial nutrients into your body.
The good news is that such options exist and we’ll look at them later. You can fix them quickly and pre-package them if you are making a short journey and would want to grab a bite on the way. The snacks come packed with energy-booster and proteins that your body really needs for the day. Wondering what options we are talking about? Here’s a list of our top 13 healthy summer snack picks that everyone will love:
Mixed Berries Ice Pops
If you are looking for a fruit-based snack to take during the day, then you should try these ice pops. They are not just healthy but also very delicious. You are required to mix different types of berries (for example, strawberries and blueberries) with coconut water or just pure water and refrigerate the mixture. It’s a great option for taking when you are at home.
Granola bars are such an amazing snack option for the whole family during the summer. When you are tired and don’t feel like cooking, you just need to warm them up. In case you have had enough, you can take the extra portions to the freezer for next-day usage. If you are not sure of how they are made, you can get a recipe online. Better still, you can buy them ready from the supermarket.
Do you love the taste of pesto? Then it should be easy for you to make this summer delicacy. You are required to spread pesto on a tortilla. Once the spread is even, you need to add cheese and turkey slices. Lastly, roll up your tortilla before slicing it into equal portions. What you’ll be having is a snack that can serve everyone in the family.
Watermelon Ice Pops
Watermelon pops are made the same way as mixed berry pops. It’s just the fruits that differ but the other things are the same. The beautiful thing about watermelon is that it’s more hydrating than berries. This makes it a great option for the dehydrating summer temperature. Additionally, the fruit is packed with some healthy nutrients that your body really needs.
Apple ‘Donut’ Slices
You have heard over and over again that “An apple a day keeps the doctor away.” Well, this is nothing further from the truth. The apple is probably the healthiest fruit known to man. It’s packed with rich nutrients such as vitamins and antioxidants that play different roles in the body. So, taking it as a snack is always a good idea. You are required to make slices that resemble donuts and add the topping that you like.
Instead of going through the stress of making watermelon pops if all you want is the fruit, why don’t you cut the fruit into slices and pack them? It’s simple that way. The slices will help to hydrate your body during the day. Since the fruit is low in calorie, it’s a great option for someone on a diet. Additionally, watermelon is known to detoxify the body. So, you can take it to clean your body.
If you have toddlers at home and are looking for a healthy snack that they can also take, then you should try yogurt melts. You are required to chill your yogurt until it becomes thick enough to be scooped as separate portions. The portions should be placed on a bowl and you are required to use a spoon to consume them.
We can’t talk of healthy summer snacks without mentioning the option that’s always on the kitchen counter table when you serve breakfast. Cookies come in different sizes, shapes, and flavors but what they have in common is that they are energy-packed. So, why don’t you make some during the summer? Your family will love them.
Banana comes with an array of healthy minerals and vitamins that your body actually needs. So, it’s always a good idea for ice-cream. To make this ice-cream, you need to peel and slice your bananas before putting the pieces in a blender. You can add pieces of strawberry or pineapple to add flavor to the mixture before you blend. Once the blending is done, you can slightly chill the mixture to obtain your banana ice-cream
Raspberry Quinoa Smoothie
If you are a smoothie fan, you’ll definitely enjoy making and taking this summer snack. The smoothie is energy-packed to help you go through an exhausting day. It also contains proteins that you need for your workout. Simply, it’s an all-around snack. You are required to blend everything (raspberry and quinoa) together.
Frozen Yoghurt Bark
In case you are looking for an alternative to ice-cream, you should consider frozen yogurt bark. The option is kid-friendly and does not require a lot. You just need to freeze your yogurt and you can add honey and other flavors that you like.
If you are looking for something lighter yet healthy to take during the summer season, the Green Juice fits the bill. In addition to supplying you with beneficial nutrients, green juice also hydrates your body. When making the juice you can blend anything veggie-centric that’s low in calorie. Your options, in this case, include avocado, spinach, ginger, lemon, and berries. The juice will help a lot in digestion and preventing bloating.
Lastly, we can’t overlook popcorn as an ultimate summer snack. It’s low on calorie and thus a good pick for someone on a budget. You may not know this but popcorn contains antioxidants which offer protection against cardiovascular diseases. If you are looking for something to keep you busy as you watch a movie, then you should go for this snack.
If you have been stressing over what to eat during the summer that would not compromise your health, now you have several options. They are just not healthy for you but for your kids too. The ingredients are readily available and it only takes a few minutes to have the snacks ready. Everyone will love every bit of them.