- 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.
If you are trying to quit smoking, resisting your nicotine cravings is probably the biggest challenge you’ll be facing. Cigarette cravings often kick in fast. A typical smoker would feel these cravings an hour after putting down his last cigarette stick. This is because smoking is not a habit, it’s an addiction.
The good news is, most cravings last only for 3 to 5 minutes. That said, you need distractions from nicotine cravings. After that, it gets a little easier. Each time you resist a nicotine craving, you are one step closer to quitting smoking for good.
Here’s what you can do to resist the urge to light up.
Avoid the triggers
Avoid drinks that you may have associated with smoking like alcohol or coffee. Many people have a habit of smoking while they drink; while some would smoke with a cup of coffee. While we’re not suggesting that you should give up these drinks, you have to try to avoid them until you have broken the association with smoking.
Despite being intense, remember that cigarette cravings are often short-lived and will pass within a few minutes. When an urge to smoke strikes, tell yourself that you have to wait for 10 minutes, then focus your attention on other things and get yourself busy.
Physical activities may help relieve some withdrawal symptoms and reduce your nicotine cravings. Exercise stimulates brain chemicals that fight nicotine cravings. Plus, it helps keep the pounds off.
Most people gain an average of 8 pounds when they are trying to quit smoking. Exercise will not only help you deal with the cravings, it can also keep your weight down.
Drink a glass of water
We all know that drinking water offers a wide array of health benefits. In addition to that, it provides a calming effect on nicotine cravings.
Chew on it
In order to successfully fight the cravings, give your mouth something to do. Try snacking on nuts, carrots, sunflower seeds or celery – something satisfying and crunchy.
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.
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.
It’s a season of change, of transformation. As I watch leaves change color almost before my eyes, and the sun shift from burning bright and high in the sky, to a bit lower and dimmer, I feel a sense of renewal and hope. Autumn has been one of my favorite seasons ever since we left Texas and moved to Colorado Labor Day weekend 18 years ago. Although Dallas had some gorgeous mild, nice days during fall months, it was not comparable to the crisp, clean and cool air, along with the radiant colors of a Colorado fall. Maybe it’s the richness of the warm oranges, reds and golds, or the comfort of the smells of cinnamon, pumpkin and spice, that wraps me up in a reassuring hug. I always gain a sense of motivation, energy and zest– to try something new– to transform myself in a sense, at this turning season.
This fall, what will be your “new leaf”? Our cells in our body regenerate constantly, getting a “fresh start”. Are you resistant to change even though you know there is an area of your life begging for renewal or growth? How can you transform, this changing season, in preparation for shorter and colder days? Maybe it’s time for your body to “burst” with new colors, storing energy for the coming holiday hustle-bustle.
Consider the following simple (some more challenging than others) ways to experience transformation and rejuvenation in your life. I would love to hear how your journey of change comes along… Meanwhile, enjoy that crunch of leaves beneath your feet, that crisp brilliant sky, and embrace a new path to a healthier and renewed you!
5 Ways to Embrace Change, Transformation and Renewal:
* Consider a cleanse
Your liver and digestive tract work very hard each day to break down nutrients for use in your body. If you haven’t given your body a break, and feel weighted down, fatigued, foggy…chances are you need a clean-up! Ask us about our 10 and 20 day rejuvenation programs that healthfully detox the liver and support healthy metabolism.
Cleansing from poor eating habits is key; but you can also “cleanse” or “detox” from negative energy, people, the newscast, loud music, bad habits, graphic or violent TV, TV altogether, etc.
* Walk a new path
Is your exercise routine stale and boring? Maybe it’s time to try a new path of activity. If you’re an avid runner, take a day off for yoga. If you do yoga 4 days a week but no cardio, get a walking group together and pick a time each week for an hour long hike. Try something new and fresh to move your body in a different way. Maybe it’s time to try that intro Pure Barre class you’ve been putting off?
* De-Clutter Your Environment
Tidying up and reorganizing your living or work space can not only be detoxifying and productive–it can be empowering! Choose a morning to simply clean out some kitchen cupboards, or a closet full of old clothes. Maybe it’s time for a thorough garage sweep? Just cleaning out your inbox on your desk (or in your email!) can be very therapeutic. After you’ve de-cluttered, donate your used items to a good cause or friend.
* Choose something new
When we’ve been in a rut of the same rat-race: carpools, paying bills, watching the same TV shows, hanging around the same people all the time, we can become “stuck” without realizing it. Challenge yourself to dive into an interest you’ve put on the back burner–it doesn’t have to be a huge expensive hobby, but just picking up an online class, or one day at painting, or reading a new book, can really rejuvenate your brain and health.
* Commit to a new beginning
How we spend the first few minutes of each day can set the mood and energy for the rest of the hours. Consider a new prayer, meditation, or mantra before your feet hit the ground. 60 seconds in gratitude, counting your blessings, and then another 60 seconds setting an intention for the day could be a wonderful way to be more centered, focused, and less stressed before you’re up and out the door. Also trying to avoid technology (news programs, emails, texting, social media) first thing in the morning can be extremely transforming. Instead, get ready in silence, or with music you enjoy; and of course, a nutrient-dense breakfast! The more “rushed” and “loud” we are first thing sets a tone for a chaotic day.
You probably know how often you can go between haircuts, bikini waxes, manicures and pedicures. Unfortunately, very little, if any, seem to remember when they’re due for certain health screenings.
Regular blood testing is part of maintaining optimal health. More often than not, people fall victim to a disease that could have been prevented had the proper blood test been done on a regular basis.
In the past, doctors used blood tests just to ascertain cardiovascular risk factors for their patients. Later on, they have realized that regular blood testing not only helps them identify the risk factors, it can also aid in the detection of numerous health problems that are fairly easy to correct provided that they are caught on time.
Calcium overload, a condition that is caused by the removal of too much calcium in the bone, is one good example of those conditions that could easily be prevented. Unless discovered by a blood exam, patients are unaware that they have a calcium imbalance. Worse, they’ll only find out about the condition after they have a heart valve failure, a painful kidney stone (renal calculi) or a crippling bone fracture, which are often manifested a few years after the calcium imbalance first began.
A simple and inexpensive blood chemistry could have detected this problem. Thus, allowing the doctor to prevent the disease from progressing and causing irreversible damage.
Important blood tests to remember
Need a refresher course on your recommended screenings? No problem. We have put together a list of the most important blood tests to help you remember what needs to be checked.
Complete blood count
CBC is one of the most common blood tests and is usually a part of a routine checkup. Testing all blood components, this test can help detect blood diseases like immune system disorders, blood cancers, clotting problems, infections and anemia.
Blood chemistry/blood metabolic panel
This test measures the different chemicals in the body. Plus, it can give the doctor some information about your organs (liver and kidney), bones and muscles, including the heart.
Blood tests to asses heart diseases
A type of blood test that can determine whether or not you’re at risk of coronary heart disease is lipoprotein panel. Here, they look at substances that in your blood that carry cholesterol.
We are so happy for the amazing results this young boy experienced with our BAX PTL laser protocol to eliminate his debilitating and uncomfortable eczema symptoms. Please read on if you or someone you know suffers from unwanted allergy or skin conditions. It’s so wonderful to see our patients finally receive comfort and regain their quality of life in such a short time, with no side effects, without drugs, needles, or shots! More info here http://livingwell-nutrition.
I want to sincerely thank you and your office for your help with Ryder’s Eczema. When we first heard of the laser light therapy treatment we were certainly skeptical of how effective it would be. We felt like we had tried everything…every cream imaginable, acupuncture, herbal supplements, sugar scrubs, etc. and had only been left disappointed and with a 4 year old that still had open wounds and would scratch himself all throughout the night. However, we were desperate to try anything as we refused to cover his skin in steroid creams for the rest of his life. We have been so amazingly pleased with the results. His really bad areas on his arms and the back of his legs saw amazing improvements. Not only were those areas overwhelming improved but he would have smaller sores on his neck, back, belly and they have all cleared up completely. His skin looks the best I have seen it since the day he was born.
I also loved that the treatment was not a lifelong commitment to a maintenance plan. There will be future visits for flare ups there is no doubt, but he is in such a better place now than he was 7 weeks ago. He can actually get a good night’s rest without digging in to his itchy body and tossing and turning all night. I knew he felt a difference from the treatments as well as we did not have to fight him at all to take his probiotic or do his oral spray.