Creating Calm Through Diet

Catherine Guthrie details in her article titled, "Anti-Anxiety Eating", about strategies to reduce stress and increase calm in your life. It has been discovered that one in five Americans suffer from anxiety, and it is likely that that number is higher because many do not seek help. There are certain factors that can contribute to anxiety such as genes, biochemistry, life circumstances, but even eating habits can cause increased anxiety. Particularly foods such as unhealthy fats, sugar, and refined flours can contribute to anxiety. Medications can be beneficial for many people, but they do not treat the root cause of someone's anxiety.

Henry Emmons, MD the author of "The Chemistry of Calm" explains that diet is the only way that we are able to produce neurotransmitters which can help regulate mood. Many neurotransmitters are signaled in the digestive system so it can assist in maintaining brain and gut health. One of the ways to create a calm brain is to stabilize blood sugar levels. Sugar can cause a surge of serotonin, which is often why people may crave sweets when they are stressed. This surge of serotonin can cause a blood sugar crash. It is best to enjoy meals and snacks that are nutrient-dense such as complex carbs, healthy fats, and high-quality protein. Some of these foods include legumes, grains, avocados, vegetables, grassfed meats, beans, or seeds. High-quality protein helps create amino acids, which aid in making serotonin, dopamine, and other neurotransmitters, which can create a calming effect. 

Inflammation can create anxiety so it is important to maintain gut health in order to create more calm. You can create a healthy gut by incorporating probiotic foods like yogurt, kimchi, kefir, kombucha and prebiotic foods such as onions, leeks, aspargus, and garlic. Fats can also be beneficial in modulating calm in the brain, and it is important to have an adequate balance of omega-3s and omega-6 fats. Omega-6 fats are considered more inflammatory, whereas omega-3's help with brain health. Omega-3s include salmon, sardines, nuts, seeds, and dark leafy greens. Henry Emmons explains that caffeine can be harmful if the brain is overly stimulated. It may be best to cut back on caffeine to see how you feel. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/anti-anxiety-eating/

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