Top ten tips for weight loss

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Here the top ten tips for weight loss

Eat slowly to lose weight

  • Eating slowly increases the levels of gut hormones responsible for feeling full, which may help reduce calorie intake. Eating slowly promotes thorough chewing To eat slowlyyou need to chew your food thoroughly before swallowing. This can help you reduce calorie intake and lose weight.

Record everything that you eat to lose weight

For one thing, keeping a food diary instantly increases your awareness of what, how much, and why you are eating.   It also helps you to objectively look at what changes you should make in what you are eating, and also what emotional factors may have impacted how much or what you may have eaten.

Keep your body moving 

Each day, every time you can, find ways to add some movement or exercise into your life, no matter what part of your body.

Keep a daily gratitude journal, to avoid stress and the accompanying “trigger” of wanting something to eat

Negative emotions and stress oftentimes cause people to eat, out of frustration and dealing with the negativity.  If you have a journal of things  that keep you focused on the positive things in your life, you will be less likely to eat out of frustration.

Batch cook and prep

Batch cooking helps you to stick to a healthy diet.  When you’re tired and hungry it’s easy to reach for foods that might not be best for your health or weight loss; I’m talking about high fat, high sugar and overly processed convenience foods. If you’re like me, it’s at these times when we’re more likely to overeat too. Having healthy meals already cooked, that just need heating up, is a great way to stick to your healthy eating goals.

Get plenty of sleep 

Studies have shown that less than seven hours of sleep per night was attributed to weight gain.

Don’t skip meals 

When you skip a meal, your body goes into “survival” mode, causing it to crave food, and result in overeating.  This over-consumption of food causes weight gain.

Drink plenty of water

Drinking water makes a person feel “full” faster, avoids high-calorie drink intake, burns fat, removes heavy waste products, and increases calorie burning. 

All of these tips should help you keep slimmer during the upcoming holidays.

Maybe a flexitarian diet is easier to follow?

%Santa Clarita Chiropractor %Chiropractic Care VanThe flexitarian diet is a plan that limits meat and fish, but does not completely eliminate it. The major focus is to add more plant-based foods, and since it allows for occasional meat and fish, it may be easier for people to follow and stick to the plan.

There are different ways to incorporate this into your lifestyle–some people have specific days of the week that are non-meat, like “meatless Monday”–others follow a regimen of every other day including a animal protein. I also knew of a person who followed a vegetarian diet for one week and then allowed animal protein into her meals the following week.

In the 2019 Best Diet Rankings by U.S. News & World Report, the Flexitarian Diet was ranked No. 3 in the Best Diets Overall category, in terms of long-term health and disease prevention, and No. 2 in Best Diets for Diabetes. It was also ranked No. 2 in the Best Plant-Based Diets (second to the Mediterranean diet). And unsurprisingly, the diet also took home second in the Easiest Diets to Follow categories in 2019, suggesting that its less-than-rigid nature makes it easy to follow and maintain. 

The diet is flexible, but the amount of meat that is consumed is restricted.

Flexitarian Diet Guidelines-Beginners

  • Eliminate meat for 2 days of the week, with only 26 oz. of meat for the remaining 5 days of the week; or 
  • 6-8 meatless meals out of a total of 21 meals per week

Flexitarian Diet Guidelines-Advanced Users

  • Eliminate meat for 3-4 days of the week, with only 18 oz. of meat for the remaining days of the week; or
  • 9–14 meatless meals out of a total of 21 meals per week

Flexitarian Diet Guidelines-Expert Users

  • Eliminate meat for 5 days per week, with only 9 oz. of meat for the remaining days of the week; or
  • 15+ meatless meals out of a total of 21 meals each week

For more details, check out the book, entitled “The Flexitarian Diet”, written by Dawn Jackson Blatner, who developed this diet.

The benefits of curcumin

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Curcumin, a naturally occurring substance, offers so many benefits for the body.  It is found in turmeric, but in low amounts so supplements may be a better way of ingesting the curcumin.

Curcumin is highly anti-inflammatory

Chronic inflammation contributes to many common diseases. Curcumin can suppress many molecules known to play major roles in inflammation.

Curcumin is a powerful antioxidant

Curcumin has powerful antioxidant effects. It neutralizes free radicals on its own but also stimulates your body’s own antioxidant enzymes.

Curcumin improves brain functioning

Curcumin boosts levels of the brain hormone BDNF, which increases the growth of new neurons and fights various degenerative processes in your brain.

Curcumin aids against heart disease

Curcumin has beneficial effects on several factors known to play a role in heart disease. It improves the function of the endothelium and is a potent anti-inflammatory agent and antioxidant.

Curcumin has anti-cancer benefits

Curcumin leads to several changes on the molecular level that may help prevent and perhaps even treat cancer.

Curcumin may slow down Alzheimer’s disease progression

Curcumin can cross the blood-brain barrier and has been shown to lead to various improvements in the pathological process of Alzheimer’s disease.

Curcumin has been shown to relieve the symptoms of arthritis

Arthritis is a common disorder characterized by joint inflammation. Many studies show that curcumin can help treat symptoms of arthritis and is in some cases more effective than anti-inflammatory drugs.

Curcumin is helpful for those suffering from depression

A study in 60 people with depression showed that curcumin was as effective as Prozac in alleviating symptoms of the condition.

Curcumin’s benefits may increase longevity

Due to its many positive health effects, such as the potential to prevent heart disease, Alzheimer’s and cancer, curcumin may aid longevity.

Curcumin is a powerful substance that is beneficial to just about anyone.

CBD-hype or hope?

%Santa Clarita Chiropractor %Chiropractic Care VanCBD means cannabidiol is a popular natural remedy used for many common ailments and treatment.

Better known as CBD, it is one of over 100 chemical compounds known as cannabinoids found in the cannabis or marijuana plant, Cannabis sativa.

Tetrahydrocannabinol (THC) is the main psychoactive cannabinoid found in cannabis, but CBD does not contain THC.

This quality makes CBD an appealing option for those who are looking for relief from pain and other symptoms without the mind-altering effects of marijuana or certain pharmaceutical drugs.

CBD oil is made by extracting CBD from the cannabis plant, then diluting it with a carrier oil like coconut or hemp seed oil.

The benefits of CBD oil that have been scientifically verified

Pain relief

The human body contains a specialized system called the endocannabinoid system (ECS), which is involved in regulating a variety of functions including sleep, appetite, pain and immune system response.

The body produces endocannabinoids, which are neurotransmitters that bind to cannabinoid receptors in your nervous system.

Studies have shown that CBD may help reduce chronic pain by impacting endocannabinoid receptor activity, reducing inflammation and interacting with neurotransmitters.

For example, one study in rats found that CBD injections reduced pain response to surgical incision, while another rat study found that oral CBD treatment significantly reduced sciatic nerve pain and inflammation.

Several human studies have found that a combination of CBD and THC is effective in treating pain related to multiple sclerosis and arthritis.

Anxiety and depression reduction by CBD treatment

CBD oil has shown promise as a treatment for both depression and anxiety.

In one Brazilian study, 57 men received either oral CBD or a placebo 90 minutes before they underwent a simulated public speaking test. The researchers found that a 300-mg dose of CBD was the most effective at significantly reducing anxiety during the test.

The placebo, a 150-mg dose of CBD, and a 600-mg dose of CBD had little to no effect on anxiety.

CBD oil has even been used to safely treat insomnia and anxiety in children with post-traumatic stress disorder.

CBD has also shown antidepressant-like effects in several animal studies.

These qualities are linked to CBD’s ability to act on the brain’s receptors for serotonin, a neurotransmitter that regulates mood and social behavior.

Counteract cancer and (CBD) treatment-related symptoms

CBD may help reduce symptoms related to cancer and side effects related to  cancer treatment, like nausea, vomiting and pain.

One study looked at the effects of CBD and THC in 177 people with cancer-related pain who did not experience relief from pain medication.

Those treated with an extract containing both compounds experienced a significant reduction in pain compared to those who received only THC extract.

CBD may also help reduce chemotherapy-induced nausea and vomiting, which are among the most common chemotherapy-related side effects for those with cancer .

Though there are drugs that help with these distressing symptoms, they are sometimes ineffective, leading some people to seek alternatives.

A study of 16 people undergoing chemotherapy found that a combination of CBD and THC administered via mouth spray reduced cancer-treatment related nausea and vomiting better than conventional preventative methods.

Some test-tube and animal studies have even shown that CBD may have anticancer properties. For example, one test-tube study found that concentrated CBD induced cell death in human breast cancer cells.

Another study showed that CBD inhibited the spread of aggressive breast cancer cells in mice.

However, these studies have not been tested on humans, so it is not definitive that the results will be the same in humans.   Thus, the jury is still out in terms of whether CBD is beneficial or not.

 

3-Second Superfood Breakfast Recipe

%Santa Clarita Chiropractor %Chiropractic Care VanNo one feels much like eating when it is hot outside, but breakfast is a very important meal that often gets skipped because of the effort and time involved.

However, what if making breakfast was as quick as 3 seconds?

Simply blend kale, pineapple and banana together in a blender or Ninja blender or food processor–for extra protein add Greek yogurt, sweetened or not, depending upon your taste preferences!!

Or try juicing some watermelon with grapes–the taste is delicious!!!

What about just some berries and Greek yogurt blended into a nice smoothie?

Some people like to have a “breakfast bowl” instead of a smoothie, on top of oatmeal or alone, with additional nuts or protein sources.

Kale works well with apples, in any kind of a smoothie.  Some people like to add a bit of honey also. 

In any smoothie, adding some chia seeds, flax seeds, or hemp seeds adds extra protein so that you stay satisfied longer.

You could also grab a yogurt and swirl peanut or other nut butters to make it more hearty.

What about cottage cheese and shredded cheddar heated in the microwave until it is bubbly, and spread it on toast–it makes a great “breakfast” melted cheese sandwich.

Ever had a banana sliced lengthwise, with yummy peanut butter spread between the halves of banana?

Even an apple, sliced into mouth-sized pieces that are spread with peanut butter tastes great also.  You could also add some nice raisins or craisins & to make your breakfast extra special.

Another great option is a toasted bagel with some plain Greek yogurt, instead of cream cheese, for something deliciously different.

All these options will fill you up, keep you satisfied, but most of all won’t take too much time to prepare so you can start your day right. This is how we can make 3-Second Superfood Breakfast. 

 

 

Top 9 ways to beat TMJ pain

%Santa Clarita Chiropractor %Chiropractic Care VanNoticing your jaw feeling a bit sore lately–especially after going to the dentist? Maybe you suffer from TMJ–here are some great exercises that will reduce and/or eliminate the pain, provided by our friends at Healthline.

Understanding TMJ

You may not think about your temporomandibular joints (TMJ) much, but you use them a lot. The joints connect your jawbone to your skull. Your TMJ springs into action each time you talk, chew, and swallow.

TMJ disorders occur when something goes wrong with your jaw joints and jaw muscles. Oftentimes, this happens because of a jaw injury, inflammation such as with arthritis, or overuse.

TMJ disorders may cause mild to debilitating symptoms, such as:

  • pain while chewing
  • pain in the ear, face, jaw, and neck
  • clicking, grating, or popping sounds in the jaw when you open or close your mouth
  • locking of the jaw joint
  • headaches

Understanding TMJ

You may not think about your temporomandibular joints (TMJ) much, but you use them a lot. The joints connect your jawbone to your skull. Your TMJ springs into action each time you talk, chew, and swallow.

TMJ disorders occur when something goes wrong with your jaw joints and may cause mild to debilitating symptoms, such 

Take a look at some exercises you can do to reduce the pain caused by TMJ issues, provided by healthline:

https://www.healthline.com/health/tmj-exercises

Some other methods of treating TMJ pain

  • Massage therapy
  • Physical exercise of the area surrounding TMJ 
  • Avoid motions or activities that cause pain in the TMJ
  • Practice good posture
  • Apply heat to jaw muscles
  • Use ice to reduce pain in the jaw 
  • Relax jaw muscles by massaging jaw
  • Get physical activity
  • Use over-the-counter medications to reduce inflammation
  • Take muscle relaxants
  • Try taking tricyclic antidepressants, in low dosages
  • Try corticosteroids to reduce severe inflammation
  • Get an occlusal splint to prevent teeth grinding and clenching
  • Get trigger point injections
  • Try low-level laser therapy
  • Have crowns and bridges put on to correct and adjust your bite
  • Look into osteopathic manipulative treatment (OMT) to relax your jaw muscles and ligaments
  • Try TENS (Transcutaneous electrical nerve stimulation)

As you can see, there are a lot of ways to eliminate the pain and discomfort of TMJ issues.

Keto + Chiropractic = Success!

%Santa Clarita Chiropractor %Chiropractic Care VanDid you know that part of the pain you experience prior to visiting a chiropractor Keto is caused by inflammation? Therefore, if you can find ways to reduce the inflammatory process, you will experience less pain.

Researchers as early as 2015 from the National Institute of Health discovered that a keto diet has anti-inflammatory properties; therefore, to reduce inflammation consider the keto diet.

Why is inflammation bad for your body?

  • Inflammation puts stress on your on your body
  • Weakens your immunity
  • Prevents the body from functioning at its optimum 

What are some of the goods that increase inflammation?

  • Refined grains
  • Sugar
  • Food additives

What are the best anti-inflammatory keto-friendly foods?

  • Turmeric
  • Ginger root
  • Salmon
  • Macadamia nuts
  • Walnuts
  • Avoid unhealthy fats-use only MCT oil, coconut oil, olive oil, organic ghee from grass fed cows, grass fed butter, palm oil from sustainable sources
  • Green leafy vegetables-kale, spinach, chard, mustard greens, romaine lettuce and other leafy greens are extremely rich in anti-inflammatory polyphenols.  These vegetables are also rich in antioxidants that repair and fend off the damage of free radicals, such as beta carotene, and vitamins C, E and K.

    Leafy greens also provide some magnesium, which helps prevent chronic inflammation.

    Check out this delicious recipe, using salmon and a healthy fat, grass-fed butter, courtesy of Corina Nielsen:

REFRESHING SMOKED SALMON KETO AVOCADO TOAST

 
  • Author: Corina Nielsen
  •  
  • Total Time: 5 minutes
  •  
  • Yield: 2 slices 1x
SCALE

INGREDIENTS

  • 1 tablespoon grass fed butter
  • 2 medium slices Perfect Keto almond flour bread
  • 2 oz smoked salmon
  • 1/2 medium avocado
  • 1 small cucumber (thinly sliced or cut into thin ribbons)
  • 1 pinch red pepper flakes
  • 1 pinch salt
  • 1 pinch pepper
  • 1/4 teaspoon of fresh dill
  • 1/2 tablespoon capers (roughly chopped)
  • 1 tablespoon thinly sliced red onion
  1. Generously butter two slices of Perfect Keto almond flour bread and toast until golden brown.
  2. Scoop out avocado onto each slice of bread and mash with a fork. Sprinkle with salt and pepper. Add cucumber and smoked salmon slices. Add a pinch of red pepper flake and more salt/pepper. Garnish with capers, fresh dill, and red onion.

Nutrition 

  • Serving Size: 2 slices
  • Calories: 418
  • Fat: 33g
  • Carbohydrates: Net Carbs: 6g
  • Protein: 22g