- 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.
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.
It may be freezing outside but this doesn’t mean that you have to stay indoors all winter. There are a lot of ways to stay active during the winter. Plus, you can have fun and stay in shape at the same time.
Here are a few tips to stay active and keep the body you love during the winter season.
Get familiar with the mall
No. We’re not asking you to go on a shopping spree. Instead, go out and take a walk inside the mall. This provides a safe and climate controlled environment where you can walk around for a few hours. Also, feel free to go window shopping while doing so. Just be sure to wear a nice pair of walking shoes.
Exercising outside with a bunch of friends during the winter season does not only provide motivation, it is also a safety feature. So, get in touch with your friends and use this season to hangout and stay active together.
Also, be sure to bring your cell phone with you and place it in a waterproof pouch.
Try a winter sport
The winter weather offers a wide variety of activities that you can enjoy with the entire family. Sledding, snowboarding, skiing and ice skating are just some of the activities that you can engage in during this season.
Take a skating or ski lesson with a few friends or spend an entire afternoon sledding with your family. These activities do not only help you stay active, it also allows you to spend quality time with your loved ones.
Switch up your routine
If you love exercising outdoors, you can use the change of weather as a reason to try something new. There are thousands of ways to stay in shape. So, try to change up your workout routine before the start of each season.
Invest in fitness DVDs
This allows you to exercise at home anytime. You can go online and determine the type of exercise you’d like to do at home. If you live in an apartment, Pilates or Yoga would be perfect since it involves a lot of mat work. If you have a bigger space, Zumba may also be a great option.
Christmas may be over, but New Year is another occasion that most people are preparing for. So, to help you with your holiday planning, here’s a dessert that will give you that awesome taste but is light enough that you’re free to enjoy it without having that guilty feeling.
This cheesecake has a subtle peppermint flavor; thus, making it a great dessert this holiday season. You can also sprinkle it with crushed candy canes to give it an extra crunch and minty flavor.
Preparation time: 15 minutes
Cooking time: 30 minutes
Total time: 45 minutes
½ cup low fat Honey Graham cracker crumbs
1 8 ounce pack fat-free cream cheese, softened
1 8 ounce pack reduced fat cream cheese, softened
2 egg whites
½ cup sugar
2 to 3 drops of red food coloring (optional)
1 ½ tsp peppermint extract
Mini candy canes for garnishing
- Preheat the oven to 350 degrees.
- Place the graham cracker in a sealed plastic bag and crush them using a rolling pin to make the crumbs.
- Get a loose-bottomed baking pan or an 8-inch springform and spray it with nonstick spray.
- Cover the base and side of the pan with a foil wrap. Then, press the crumbs to the base of the pan and bake it for about 8 minutes.
- Get a large bowl and beat the sugar and cream cheese together. Mix them until it becomes smooth.
- Add in the egg and mix well. Continue beating and add in the egg whites one at a time.
- You can also add peppermint extract if you want. Add a few drops of food coloring to give it that light pink color.
- Pour the cream cheese mixture into the pan.
- Put the cheesecake in a shallow roasting pan. Don’t forget to add hot water. This is important as the steam will help prevent the cheesecake from cracking.
- Bake it for around 30 to 35 minutes until the center is almost set.
- Let it cool for about 15 minutes. Then, remove it from the pan.
- Refrigerate for at least 4 hours.
- Serve chilled.
Indulging on classic dishes like pumpkin pie, hot chocolate, mashed potato and prime ribs is a part of the holiday fun. However, taking in too much of these could make you feel heavy and bloated. Luckily, there are a few healthy tweaks that you could do in order to help lighten up your favorite holiday treats without sacrificing the taste and your figure as well.
When serving cheese, try to incorporate reduced-fat cheeses to your usual cheese selection. This way, health-conscious individuals shall have better options. Also, don’t forget to round up your cheese tray with whole grain crackers and fresh fruits like pears, apples, figs and grapes.
Mashed potato makeover
Though potatoes by themselves offer a long list of nutrients like Vitamin C and potassium, you’ll be sacrificing its nutritional integrity by adding in loads of fattening ingredients like heavy cream, butter and whole milk.
To lighten up this tasty treat, use low fat buttermilk instead of full-fat dairy. Plus, ramp up the flavor by adding in spices and fresh herbs like roasted garlic or chipotle pepper.
Slim with skim
During the Christmas season, it’s fine to indulge on peppermint lattes and hot chocolate. However, considering the amount of food you’ll be taking in, it is best to trim down on the calories where you can. So, instead of whole milk, request for skimmed milk. By doing so, you could save up to 100 calories per 16 ounce serving.
Cut the crust
If you’re the type of person who eats pumpkin pie just for the filling, you might want to skip on the crust completely. By doing so, you could shave off at least 100 calories per slice.
Stick to your usual filling recipe and pour it into individual ramekins. Then, bake it until it sets. Top it off with whipped cream and you’ll get a delicious pumpkin custard with a cute presentation to match.
Rethink your roast
For meat lovers, a holiday celebration would never be complete without a perfectly cooked slab of prime rib. However, at 720 calories per 6 ounce slice, the stats alone could make your heart skip a beat.
For an equally tasty meal without all the damage, you might want to consider lean beef tenderloin since it has about half of the calories. If this does not work you, you could also try other lean holiday entrees like pork tenderloin or roast turkey.
Healthy eating is not about depriving yourself from the food you love or maintaining a slim figure. It’s about staying as healthy as possible and feeling great about it. Fortunately, this could all be attained by sticking to some nutritional basics and applying them to your daily diet.
In this article, we’ll help you plan and create healthy and tasty meals and expand your range of healthy and delectable food choices. Read on and enjoy the perks of sticking to a healthier eating habit.
Instead of obsessing yourselves over calorie counts and measuring food sizes, think of your diet in terms of freshness, variety and color. By doing this, it would be easier for you choose a variety of healthy foods without the complications of counting calories and serving sizes. Focus on the foods you love, create easy recipes and incorporate fresh ingredients.
Make gradual changes
Shifting to a healthier diet cannot be done overnight. That’s not realistic either. Also, a person who tries to change everything at once tends to cheat or easily give up on their new diet plan.
Take small steps such as adding a vegetable or fruit to your diet once in a while. Also, when cooking, you could switch from butter to olive oil. As you start to adapt to these changes, feel free to add in more healthy foods into your diet.
Incorporate exercise and water in your diet
Water helps flush out toxins and waste products in our system. With the lack of water in our body, this could result to dehydration; thus, causing headache, lack of energy and tiredness. Staying hydrated is important.
Most people mistake thirst for hunger. Drink a glass of water to know if you are really hunger or you’re just thirsty. This could also be helpful for people who are on a diet.
Find an activity that you enjoy and add it to your daily routine, just like adding in a few fruits and vegetables in your diet every day. Exercise comes with a long list of benefits. And you can get all these by staying active and spending a few minutes a day exercising.
By adhering to a regular exercise program, plus, incorporating a few servings of healthy foods, you are on your way to a healthier lifestyle.
If your kids love chicken nuggets, you should consider trying this recipe. After tasting this, you’ll surely find it hard to go back to the frozen nuggets you usually buy. These gluten-free chicken nuggets are incredibly crispy. Dip them in sour cream horse radish sauce, and your kids will surely love them.
Preparation time: 15 minutes
Cooking time: 10 minutes
Total: 25 minutes
Makes: 4 to 6 servings
3 skinless, boneless chicken breasts
½ cup gluten-free all purpose flour mix
1/8 teaspoon fresh ground pepper
½ teaspoon salt
1 tablespoon olive oil and 1 large egg, whisked together
½ cup freshly grated Parmesan cheese
1 teaspoon gluten-free Italian herb seasoning
1 cup crushed gluten-free panko flakes
¼ cup canola oil for frying
¼ cup olive olive oil for frying
- Place the chicken breasts between 2 sheets of waxed paper. Pound them using a meat mallet until they are about ¼ inch thick.
- Use a sharp knife and cut the pounded breasts into 2-inch strips. Then, cut the strips into 2×2 inch nuggets.
- Have 3 8-inch baking dishes ready. Use the first dish to combine the gluten-free all purpose flour mix, pepper, salt and seasonings.
- Using the second dish, combine the olive oil and the egg. Whisk them thoroughly.
- Using the third dish, combine the grated Parmesan cheese and the gluten-free panko flakes.
- Coat the chicken strips in flour mixture. Then, dip them in the egg and olive oil mixture. Lastly, coat them with Parmesan cheese and panko flakes mixture.
- Place the chicken strips on a large baking sheet which is lined with parchment paper.
- Refrigerate the nuggets for about 30 minutes before frying them.
- Using a large heavy skillet, heat the canola oil and olive oil mixture over medium high heat.
- Add in the chicken nuggets and cook for about 4 minutes until golden.
Since this is a gluten-free recipe, always make sure that the tools, pans and utensils are also gluten-free. Plus, don’t forget to read the labels. Some manufacturers change the formulation of their products without notice.
Hard to ignore all those tempting sweets during the holidays? Do you dread the holidays with all those tempting, fattening foods? This year, be prepared for the season with these tips from WebMD.com
1. Exercise, exercise, exercise
“Setting a regular fitness schedule is the key to keeping weight off in winter,” says Lisa Giannetto, MD, an assistant clinical professor in the Diet and Fitness Center at the Duke University Medical Center in Durham, N.C. “Come five o’clock, when it’s pitch black and cold out, you’re a lot more likely to go to your warm home and watch TV if you don’t have a regular fitness schedule that includes a variety of types of exercises.”
2. Never go to a party hungry
“Fruits and vegetables are where we need to get our carbohydrates, and not from alcohol and brownies,” says Jule Anne Henstenberg, RD, director of the nutrition program at La Salle University. “Use high-fiber fruits and vegetables to fill up before a party.” Eat a bunch of baby carrots, a big salad, or an apple, for example, to curb your desire for empty party-food calories.
“When we eat outside the home, studies suggest that we may take in 40% more calories than we would otherwise,” says Cheskin. “We even have seen this finding replicated in animal models.”
So much of our eating is not related to hunger, he says. The more variety of foods available at a meal, the more likely you are to eat more food.
“The stress of a social setting and an environment with many food choices and alcohol will tend to foster overeating,” Cheskin says. “So these are good times to be on guard.”
3. Avoid alcohol
Alcohol is loaded with calories. And since “many holiday celebrations involve drinking, it’s easy to take in a lot of calories without being aware that you are,” says Scott Isaacs, MD, clinical instructor of medicine at Emory University and medical director at Intelligent Health Center. “Drink a glass of water or a diet soda before and after each alcoholic beverage to help pace yourself and to dilute calories,” says Isaacs, who is also the author of Hormonal Balance: Understanding Hormones, Weight and Your Metabolism.
4. Practice calorie damage control
“If you do overeat, don’t ‘fall off the wagon.'” says Isaacs. “Make up for it by cutting your calories for a few days and adding extra exercise.”
And get exercise in anywhere you can, says Giannetto. Take a brisk walk on your lunch break and after dinner. At work, use stairs rather than the elevator.
“When you get just 100 fewer calories per day through dieting and exercise or both, that is the equivalent of 10 pounds per year.”
5. Remember to have fun
“The main reason you’re at a party is to see people and celebrate, not to eat a lot of high-calorie foods,” says Cheskin. “So be aware of why you’re there and make that your focus.”
1 cup serving: