- Emphasize whole foods, limit processed foods
- Rule out food allergies and intolerances
- Rule out specific irritants: a variety of foods can cause or worsen indigestion by irritating the esophageal lining or relax the esophageal sphincter.
- Fats: focus on healthy clean fats, such as coconut, grass fed meats, extra virgin olive oil, avocados, wild cold-water fish, nuts and seeds.
- Avoid deep-fried foods and damaged fats.
- Consume coconut and coconut oil: the anti-inflammatory and healing effects of coconut oil apparently play a role in soothing inflammation and healing injury in the digestive tract.
- Limit or eliminate white flour and white sugar.
- Consume whole grains, legumes and nuts which are soaked or sprouted – soaking begins germination which increases the enzymatic activity in foods as well as inactivates substances called enzyme inhibitors which hinder optimal digestion and absorption.
- Eat foods that encourage good bacteria proliferation- these include kefir and sauerkraut, and take a probiotic supplement at bed time and more frequently as needed.
- Eat when relaxed, and eat slowly, chewing food completely.
- Eat small frequent meals to prevent excess pressure on the esophagus.
- Don’t eat close to bedtime.
- Lose weight
- Manage your stress.
- Drink plenty of clean filtered water, staying hydrated throughout the day.
- Eat more raw foods for natural enzyme content.
- Take digestive enzymes.
- Lie down on left side which keeps stomach below the esophagus.
- Elevate the head of bed.
- Eat more fiber – heartburn is rarely seen in those who consume high fiber diets.
- Chiropractic and/or cranial-sacral adjustments – which can correct misalignment in LES/stomach area.
- Diaphragmatic breathing exercises which can strengthen LES muscles.
- Identify possible hypochlorhydria – often symptoms of excess stomach acid are the same as insufficient stomach acid.
- Take anti-inflammatory herbs – calendula, fenugreek, turmeric, deglycyrrhizinated licorice root (DGL), aloe juice.
- Demulcent herbs which help coat the mucus linings and help to build more mucus – marshmallow root, slippery elm, aloe juice, DGL.
Fish is a key component of a healthy diet. As a matter of fact, studies show that substituting red meat with fish, even just once a week can be one of the best dietary changes you can make for your health. It can protect you from a range of diseases like arthritis, heart diseases and cancer.
To inspire you to change your diet, we’re giving you some of the benefits that you can get out of eating fish. Read on and find out why you should eat more fish.
Enhance your brain power
If you have an exam or a presentation coming up, you might want to eat lots of fish.
One study revealed that Omega-3 can help enhance a person’s brain power. In this, study a group of men and women, aged 18 to 25 was encouraged to eat fish at least once a week. Over the course of 6 months, researchers did a series of exams to test their memory. Their performance has improved steadily. Researchers also revealed that a lack of Omega-3 fatty acid may reduce the dopamine level, which is attributed to working memory.
Reduce the risk of heart diseases
Heart disease is one of the leading causes of death in the United States, but sticking to a healthy diet that is rich in oily fish can cut your risk of a deadly heart attack. It can also improve your chances of survival following a heart attack.
Improve your child’s brain development
Studies suggest that Omega-3 plays an important role in the development of a fetus’ nervous system and brain. In fact, mothers who consumed fish oil supplements while they are pregnant are more likely to have a child with a high IQ, improved communication, social development and fine motor skills. This was based on a study that was published in the Journal of Pediatrics.
Studies have shown that the Omega-3 found in fish is actually effective in treating depression when taken along with prescription medications.
One study revealed that pregnant women who eat more fish are less likely to experience post-partum depression.
A lot of people don’t want to jump on the antibiotic bandwagon each time they get an infection or a sore throat. This is not actually surprising since prolonged use of antibiotics may eventually cause antibiotic resistance. Luckily, there are several foods and herbs that can prevent a wide variety of diseases and keep the body’s health in balance.
The goal is to keep your immune system strong so it is ready to attack when an invader comes. By limiting the use of antibiotics and feeding your body with foods that have medicinal value, you’ll be able to create a natural immunity from infections.
Here are some foods that can help defend your body against microbes.
There is no denying the antimicrobial power of turmeric. Among the foods on this list, turmeric has the most number to prove its therapeutic properties. In fact, studies suggest that it is effective against several bacteria strains like Escherichia coli, Escherichia coli Pseudomonas aeruginos and Staphylococcus aureus.
The compound that gives it a bright orange color is the same compound that give it its anti-microbial power.
Most people know garlic as an herb that is used for cooking, but time and again, this herb has been proven to have varied therapeutic uses. In fact, garlic is one of the most powerful anti-microbial foods you can eat.
It can be used as a remedy for simple diseases like colds and flu to pneumonia and ear infection. Garlic is also thought to reduce blood cholesterol levels and prevent heart diseases.
Green tea contains antioxidants that helps cleanse the body and get rid of free radicals that cause diseases. It may not have an antibiotic property, but it aids in the improvement of the mechanism of action of certain antibiotics.
Honey has natural antibiotic properties. Adding honey to tea is a great way of getting its health benefits.
For wounds and burns, honey can help speed up the healing process and fight infections. People with environmental and seasonal allergies can also find relief by consuming honey on a regular basis.
Gobble, gobble, gobble …
Lending a Helping Hand
In the spirit of giving, here’s how you can help a precious child this holiday season. We are honored to have sponsored the wonderful organization A Precious Child through the last 6 years. Please consider donating toys/gifts at our clinic in our bin, or click here to learn more about how to help.
Boost your Immunity (no flu shot necessary)
Did you know that we can minimize allergy and unwanted health symptoms with non-invasive laser treatments, and without medication? Inflammation, poor diet, stress, dehydration, and overall imbalance in the body and pH cause viruses and bacterial infections (including flu) to come on more readily and more severely. Our laser along with minimal supplements can help you and your family avoid the seasonal sicknesses going around altogether!
Living Well Immunity Boost Special: 3 immune-boosting laser treatments, one-hour nutrition consult, and 2 immune boosting supplements at more than HALF-off for only $118 total (over $300 normally).
Must book nutrition consult and first laser treatment together by calling 303-466-3232before Dec. 1st.
Boost your Body
Beat that holiday weight gain before the holidays commence!
Whether you have an extra 5 or 50 pounds to lose, we can help.
Take advantage of our one-hour nutrition evaluation, plus a one-hour skin-tightening, detoxifying body wrap for only $89 ($215 value).
Need a quick clean-up to help cut cravings? Our 10-day detox complete with real-food menu, supplements, and instructions is available for $149.
If you are to study successful dieters, you will find that they think differently than they did before. Keep in mind that the most important change you can make is not about what you do. What’s more important is how you think.
In an attempt to help you reach your weight loss goals, we have put together a list of the common traits successful dieters share. Read on and keep off those unwanted fats.
I can do it
Rather than thinking that that losing weight is hard, successful dieters tell themselves that they are capable of achieving their goals. They have a clear vision of how they want to live their life and motivate themselves to stick to their diet. They eat healthy and exercise regularly, not when it’s convenient.
They enjoy the process
Successful losers make sure that they enjoy what they are doing. This way, they are less likely to go back to their usual routine.
It may be difficult to squeeze in exercise into your busy schedule, but if you are actually enjoying what you do, you’ll be looking forward to do it. For instance, you can exercise with a friend or walk in the beautiful outdoors. This will not only help you lose weight, it will also help you relieve stress and tension after a long and tiring day at work
They don’t weigh themselves everyday
We understand that you are eager to see the results of your hard work, but you are not doing yourself a favor by weighing yourself every day.
As you exercise, fat can be burned while you gain muscle mass. Weight can manifest itself in different ways. Successful losers weigh themselves once a week, not every day.
Just because your weight didn’t change, it doesn’t mean that your diet and exercise routine is ineffective.
They do not starve themselves
You’ve probably heard that eating less and exercising more can help you lose weight. Unfortunately, that’s not how it works.
Restricting your food intake will make you hungry and will slow down your metabolism; thus, causing you to eat more and gain weight. Successful dieters do not eliminate carbohydrates from their diet. Instead, they focus on real whole foods.
We all know that junk food doesn’t do any good to our body, but most of us indulge on it once in a while. For some, the craving becomes too frequent that they have to drop by a fast food chain a few times a week or reach for a candy bar out of boredom.
Resisting temptations can be hard, but it’s not impossible. You can overcome your cravings and take charge of your diet. These distractions can get your mind off that French fries, candy bar or triple layer pumpkin pie that’s calling your name.
If stress is causing your expanding waist line, learning to deal with your stressors can potentially save you hundreds of calories a day.
Once you’re feeling stressed, take a break and try deep breathing exercises. Or better yet, close your eyes and visualize a serene scene on your own. You’ll feel relaxed in an instant and won’t resort to emotional eating.
Keep yourself distracted
Most people resort to binge eating because they don’t have anything else to do. Think about it. The last time you binged, it was a weekend. You were home alone and bored. All you did was sit in front of the TV and watch some random movie. Cracking open a jar of peanut butter was easy.
Next time you get bored, distract yourself or do something productive. Don’t let the cravings arise. Read a book, exercise, go on a walk or talk to a friend.
Remind yourself you’re not hungry
If you find yourself craving for a cookie, but you have just finished eating an hour ago, just remind yourself that you are not hungry. Drink a glass of water. This can extinguish your craving.
Make binge eating inconvenient
Sometimes, people crave for junk food because they are exposed to it. If you really want to stay away from junk foods, you should be willing to get rid of it or resist yourself from buying them. If that’s not possible, just hide them from sight.
We are in that tempting season. The lure of the infamous Pumpkin Spice Latte at Starbuck’s is calling. Did you know, however, that there is a healthier, nutrient-packed alternative that has the same yummy kick without all the calories, sugars, and additives?At Living Well, we pack a punch in our Pumpkin Spice Protein Shake– perfect for breakfast, lunch, or a snack. Please check out the the comparison of these two beverages, and remember, liquid is absorbed faster into the bloodstream–so taking in vitamins, minerals, fiber, and other nutrients will make your body smarter and stronger than tons of sugar, artificial additives, caffeine and fat.Solutions 4 Pumpkin Spice Protein Shake:water, ice, 2 scoops of protein powder (vanilla or chocolate), dashes of cinnamon, nutmeg, allspice, and 1/2 cup canned organic pumpkinCalories: 187Protein: 21 gCarbohydrate: 21 gSugar: 3 gFiber: 10 gFat: 3 g (1 g saturated)Sodium: 80 gFull of vitamins, amino acids, minerals, probiotic, and digestive enzymes. lactose-free, organic, gluten-freeStarbuck’s Pumpkin Spice Latte: Grande with non-fat milk, whipped creamCalories: 330Protein: 14g (coming strictly from non-organic lactose-containing cow milk)Carbohydrates: 52 gSugar: 50 g (this is 2.5 days worth of recommended sugar intake–as much as a soda.)Fiber: 0 gFat: 7 g (4.4 saturated)Caffeine: 150 mg
Halloween is a fun day, when children get to dress as their favorite superhero, Disney princess or any creepy character. Of course, Halloween is also the sweetest time of the year when children can collect and eat as much candy as they want.
Yes, it’s just one day per year, but with the increasing rate of obesity and cavities, health experts see this candy-filled holiday as a nightmare. But don’t worry; your spooky soiree can be both fun and healthy with a few simple tips.
Eat before trick-or-treating
Instead of making sweet treats and candy off-limits, it would be a good idea to serve your family with a healthy dinner first. Then, bring out the sweet treats once they have finished their food. If your kids are full, then they won’t be tempted to eat too much candy afterwards.
If your child eats well all year long, then you don’t have to worry with letting them eat candies on this day. It’s what kids eat every day that has the most impact on their health and nutrition. Of course, moderation is the key.
To limit their intake of sweets, prepare healthy snacks like sweet potato fries or fruits.
Don’t focus too much on the food. To get the kids moving, plan some fun activities and games like a relay race or costume parade. Instead of driving the kids, encourage them to walk from the house.
Practice portion control
Before all the fun begins, it is important to talk to your kids about when and how much candy they are allowed to eat. You can also provide smaller portions. Instead of full-sized treats, give them smaller cookies and brownies, miniature muffins and cupcakes.
Serve them with bite-size treats instead of leaving everything on the table. This way, you can control the amount of sweets each child consumes.
As more consumers are becoming aware of the numerous health benefits linked with consuming organic foods, the organic food industry has consistently seen a tremendous increase in sales. Today, 78% of American families are now choosing to buy organic foods than the conventional ones.
Here are some facts about the health value of organic foods.
Reduced pesticide exposure
Most consumers choose organic produce since they want to reduce their exposure to pesticides and unnatural chemicals, which are often used in commercial produce.
Organic milk virtually contains no pesticide since they feed on organic pastures that haven’t been treated with fertilizers or pesticides. This means, it is pushed away from every form of chemicals.
According to a study, which was published in Environmental Health Perspectives, a huge percentage of pesticide exposure comes from dietary intake. This has been shown to contribute to ADHD, autism, deficiencies in neurodevelopment and other neurological impairments in developing children.
Since organic foods tend to have shorter shelf life, we are forced to eat them at once; thereby, leaving at its healthiest best. And since it’s fresh, it also tastes better than produce that has been frozen, shipped and transported across long distances.
According to studies, antioxidants tend to have more of an impact when they come from organic foods. They contain 50% more antioxidants, which can cut down certain diseases like heart disease, cancer and cognitive malfunction.
Chemical fertilizers are often used in the production of non-organic vegetables. Since no chemicals are used in organic farming, there is very minimal, if any, soil, water and air pollution.
By supporting organic foods, you are contributing in making this world a safer and healthier place to live in for the future generations.
Due to the conditions in which they are produced, organic foods contain substances that can boost cardiovascular protection; thus, bringing you to a state of a healthier heart. Plus, they’re loaded with vitamins and minerals that can help boost the immune system and improve blood flow.
With so much discussion of healthy foods, we sometimes tend to overlook the foods that are worst for us.
Most of us crave for crunchy fried dishes that cause rising blood pressure, bulging waistlines and all sorts of health problems. Despite these consequences, most people find it extremely difficult to resist these foods since they taste really good.
Here are some of the foods you should avoid like the plague. Do your best to banish these foods from your diet and make better choices.
Soda and sugary foods
Regular consumption of foods that contain added sugar can lead to weight gain, and soda is considered as the number one offender. According to a study that was published in the American Journal of Clinical Nutrition, soda is a major contributor to the overweight and obesity epidemic.
Forgoing soda will save you 124-190 calories a day. So now, it’s time to make the switch to good old-fashioned water.
Just because they come in tiny packages that say they’re loaded with vitamins and minerals, that does not necessarily mean that they’re good for you. Most of them are nothing but glorified candy bars that are loaded with high fructose corn syrup, white flour and other sweeteners.
Stick margarines are loaded with trans fat. At 100 calories per tablespoon, this is definitely going to pack on the pounds.
The more flavoring the chips has, the more artificial ingredients and MSG you can expect from it.
An ounce of potato chips contains 10 grams of fat and 152 calories. Consuming 3 ounces of chips a week for a year will result to an added weight of about 7 pounds. And it doesn’t even constitute to a full and satisfying snack for most of us.
They are fatty, salty and addictive. And it’s almost impossible to stop at just a few. Dipping it in ketchup makes it even more unhealthy.
If you normally pick out fast food once a week, giving up on your normal order of medium fries will save you 350 calories.