Gratitude and Your Health

There are many things that factor into whether you are healthy or not.  Most of us focus on things like diet, exercise, and common hygiene practices to stay well, fit, and overall healthy.  But most people don't think about how simply being thankful and grateful of the positive things in life can benefit your overall health.  

In a 2003 research study, participants were split into three groups; the first wrote daily about the hassles in their life, the second their gratitude, and the third neutral events.  They were also instructed to record their moods, physical symptoms, and overall appraisal of their own lives.  They found that those that focused on listing things they were grateful reported higher health and well-being in most of the fields than the other groups.  When the same study was performed with people with musculoskeletal conditions and pain and found that after the course of the study the individuals that again focused on positives and what they were grateful for noted higher health and well-being scores across many areas.

Therefore, as we approach the Thanksgiving holiday, try to focus on the positives in life.  This will not only have a profound emotional and interpersonal effect, as found by the study, but can impact your overall health and well-being.

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Source: http://psycnet.apa.org/journals/psp/84/2/377/

             http://www.sciencedirect.com/science/article/pii/S0191886912004011

How to Cut the Stress and Calories During Thanksgiving

Thanksgiving is a day filled with friends, family, fun, and (of course) food!  While the traditions of Thanksgiving may vary from gathering to gathering, the over-abundance is a staple of this yearly feast.  So here are a few tips to help you to indulge while being mindful of healthy eating habits and keeping your stress levels low.

1.  Skip the Apps

The pre-meal munchies and appetizers are tempting, but devastating to anyone looking to keep a moderate calorie count.  Chips, dips, and finger foods may be yummy, but when added to the massive meal that generally comes with Thanksgiving, they are just extra calories that could be better consumed with holiday foods.

2.  Downsize the Turkey to a Chicken

Not only is a whole chicken easier and quicker to cook than a turkey.  This can help keep you from getting frazzled in the kitchen and leave you to enjoy the holiday rather than be stuck by the oven.

3.  Make your Dressing from Scratch

Skip the boxed stuffings and bring in the fresh veggies.  By doing it yourself, you can add in a lot more nutritionally sound ingredients to this Thanksgiving staple and reduce the excess salt that is often in the boxed stuff.  Also, you can prepare this the day before so all you have to do is cook it quick, like you would with boxed stuffing, giving you fresh, homemade dressing without the stress.

4.  Make Cranberries from Scratch

Like above, doing it yourself will help you cut out excess sugars and let you add in some yummy flair that will make your cranberry sauce unique.  While this might add some work to your preparations, it generally can be prepared the night before.

5.  Skip the Dinner Rolls!

Unless it's grandma's fresh baked bread, or Uncle Steve's famous rolls, skip the bread.  Thanksgiving is a meal filled with carbohydrates.  Skipping the bread will allow you to enjoy the other delicious carbs and starches, like potatoes, yams, and corn.

6.  Make it Fresh

While green bean casserole may be a classic, plain green beans with some light seasoning is just as yummy and not as heavy in calories.  Or, if you're feeling adventurous, substitute in a fresh salad with Thanksgiving favorites like cranberries, pecans, and other fall foods instead of that tired ol' bean dish.

7.  Stick with the Pumpkin Pie

It's a trademark of the holiday, so why stray?  While some jazzy, new flavor of pie may be tempting, the Thanksgiving classic is generally lower in calories than many berry alternatives.  It's also easier to cut into smaller slices for the just the perfect cap at the end of an epic meal.

Source:  http://www.healthy-diet-habits.com/thanksgiving.html

Easy Tips to Help Prevent Diabetes

Diabetes is a disease that effects many Americans today.  Most of us know the risk factors, like a family history or being overweight.  But according to the Mayo Clinic, even if you have risk factors there are some easy things you can do that will reduce your chances of developing the disease.

1.  Get Active!

Not only will being more physically active help you to lose weight, but it lowers your blood sugar and boosts your sensitivity to insulin.

2.  Get Fiber!

Fiber will help improve your ability to control your blood sugar and lowers your risk for heart disease.  You also get the added benefit of feeling fuller, faster, which can help you control your weight.  Try adding in fiber rich foods to your diet like beans, nuts, seeds, whole grains, apples, and other fruits and veggies.

3.  Eat Whole Grains!

Research hasn't fully concluded why whole grains can help blood sugar levels, but there is evidence that a diet with filled with whole grains can do just that.  The Mayo Clinic recommends that you make at least half of the grains that you eat whole grains.  Look for them in foods like breads, pasta, and cereals.

4.  Drop a Few Pounds!

There is a very strong link to weight and type-2 diabetes and other chronic conditions.  So a healthy weight is the cornerstone to improving your health.  Research has shown that even losing less than 10% of your starting body weight can reduce your chances of diabetes by 60%.

5.  Drop the Fads, Add Healthy Choices!

There are a lot of fad diets out there that claim to help you lose weight quick.  While the initial results may be what you expect, the long-term outcome generally isn't as long lasting as just making modest changes to your lifestyle.  Beyond that, fad diets often limit various food groups that will make you deficient in essential nutrients and vitamins.  Instead, eat a balanced diet with smaller portions.

6.  Get Check-Ups!

If you are older than 45 you should be getting regular checks by your medical doctor for blood sugar levels.  If you are overweight you should get checked at a younger age.  A simple blood glucose screening can help you know your risks and help you to jump start lifestyle changes that will lead to a healthier life.

For more information, visit our website

www.oxborochiro.com

Source: http://www.mayoclinic.org/diseases-conditions/type-2-diabetes/in-depth/diabetes-prevention/art-20047639?pg=2