Being Prepared for Winter

In Minnesota we have extremely unpredictable weather, especially in the winter. Here are some tips for being prepared for whatever comes your way. Every Minnesotan should have a winter kit in their car. This kit should include; jumper cables, a bag of sand or cat litter to help with traction, a blanket, a first aid kit, a flash light, snacks, water, batteries and chargers, hand and feet warmers and a shovel, brush and scraper. In addition if you plan to venture out during extremely cold or snowy weather no matter the distance, wear a warm winter jacket, winter boots, hat, scarf and gloves. Also double check you have a fully charged cell phone, an up to date insurance card and a drivers license with you. This way if you have car troubles or get into an accident you are prepared. 

If you are in an accident no matter how minor, stay on the scene and call 9-1-1. Move to a safe area if you can. Double check you are okay and if anyone else involved is okay, stay calm. If another car is involved exchange information with them, document the following: name, address and phone numbers of all the drivers and passengers involved, the license plate number, make and model of each vehicle involved, the vehicle operators driver license number, insurance company and policy number. Some other information you might want to get is the names and phone numbers of any witnesses and the names and badge numbers of the police officers who responded. You should also document the damage. Take photos of the accident scene and vehicle damage. Even if no one is hurt you should still file a police report and report the claim to your insurance company. 

If you are injured after an accident and perceive your injuries to be a medical emergency, go to the emergency room. Otherwise, if you are sore or injured make an appointment to see your chiropractor. Sometimes injuries from a car accident aren't immediately present. The bottom line is, if the weather is extremely bad and you have the ability to stay home, stay home. If you do have to drive, be prepared, pack your car accordingly and dress for the weather. Drive safe! Go the speed you are comfortable with and make sure you are leaving enough room in front of you. If you are in an accident stay calm and follow the steps above. To find out more ways to keep you and your family healthy and safe, visit our website at oxborochiro.com. 

By Julia Jacobson, Office Manager

Oxboro Family Chiropractic, P.A.

Benefits of Berries

If your new year's resolution is to eat healthier, then adding or increasing berries to your diet may be the key. In an Eating Well article they discuss a recently published study in the American Journal of Clinical Nutrition that found that eating about a cup of mixed berries a day for 8 weeks was associated with increased levels of HDL, "good cholesterol", and lowered blood pressure. Berries have many healthy attributes, are high in fiber, nutritious and loaded with antioxidants and vitamins.

Berries are loaded with antioxidants which can help protect cells from free radical damage. Free radicals are unpaired electrons that are a byproduct of many physiological processes that occur within the body. Free radicals cause damage to cells, proteins and DNA. A recent study found that blueberries, blackberries and raspberries are the highest in antioxidant activity in fruit consumed right behind pomegranates. In addition, according to a Healthline article "One study in healthy men found that consuming a single, 10-ounce (300-gram) portion of blueberries helped protect their DNA against free radical damage".

Berries are also low in calories yet very nutritious. Strawberries are high in vitamin C and blackberries have vitamin C, manganese, vitamin K, copper and folate. The antioxidants in berries have also been shown to help fight inflammation, protect against cancer and are good for your skin. Berries being low in calories and rich in several vitamins and minerals makes them the perfect addition to any meal or snack.

Berries are also a great source of fiber! Increasing fiber has been shown to help decrease appetite and increase the feeling of fullness. Increasing the amount of fiber you consume can also help reduce the number of calories absorbed from meals. In addition berries may help improve blood sugar and insulin response and help lower cholesterol levels.

Lastly, berries are easy to enjoy. They taste delicious and are included in almost every diet. Try berries for breakfast just by themselves or with granola and yogurt. You can also add some whipped cream to a bowl of berries to make a yummy dessert. Or add them to a salad or include them in a smoothie. There is no lack of way to eat these delicious fruits.

To find more ways to keep your family happy and healthy, visits our website oxborochiro.com.

By: Julia Jacobson, Office Manager

Oxboro Family Chiropractic, P.A.

Sources:

http://www.eatingwell.com/article/9567/the-total-body-benefits-of-berries/

https://www.healthline.com/nutrition/11-reasons-to-eat-berries#section11

https://www.livescience.com/54901-free-radicals.html

Embracing the Season Festivities in Minneapolis

Minnesota around the holidays is something truly magical. The fresh white snow that blankets the streets, cold crisp air and bundling up in your coziest clothes. This holiday season join in on some of the many festivities the Minneapolis-St. Paul area has to offer. Ride on the north pole express or visit the European Christmas market at the Union Depot in St. Paul. Make a thermos of hot coco and go on a adventure to find the best holiday lights in your neighborhood. Go see the nutcracker at the Orpheum or join in on the Holidazzle activities. Either way, there is no lack of fun and festive activities for the whole family this holiday season.

The Union Depot station in St. Paul has a North Pole Express where you take a magical train ride and includes a visit from Santa! Visit Santa's Workshop at Bachman's in Minneapolis for a fun for all ages play called "Who wants to be a toymaker?". With various times on Saturday and Sundays, this will be a one of a kind holiday experience. 

Another fun holiday activity is visiting one of the many winter markets going on in the Twin Cities. Cities like Minneapolis, St. Paul, Edina and Bloomington all have wonderful winter markets with a multitude of vendors and a variety of beautiful, unique handmade items. Minneapolis has the Holidazzle that goes on from Friday November 23rd to Sunday December 23rd. They have food tents, ice skating, kids activities, movies nights, kid zones, holiday markets and a fireworks display. Visit www.holidazzle.com to learn more about all the amazing activities and events going on in Minneapolis. 

If you are still looking for more holiday fun visit the MN Landscape Arboretum in Chanhassen. You can view the Winter Lights display that they have or finish holiday shopping at their holiday market. They also have live music, breakfast with Santa and seasonal cooking classes. You can visit their website arbwinter.umn.edu to learn more. 

For more holiday activities visit your community website or Facebook's events page to see what's going on around you. Lastly, although the holidays can be stressful don't forget what this season is truly about. Be thankful for all the positive things in your life and embrace the time you spend with loved ones. 

To learn more ways to keep you and your family happy and healthy, visit our website www.oxborochiro.com. 

By: Julia Jacobson, Office Manager

Oxboro Family Chiropractic, P.A.

Fiber

The American Heart Association suggests that we should consume 25 to 30 grams of dietary fiber from food a day. Yet in the United States, most Americans only consume an average of 15 grams a day. According to the University of California San Francisco "A high-fiber diet appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, constipation and colon cancer".  Fiber can also aid in lowering cholesterol and maintaining the health of the digestive system.

Unlike some of the other health trends, increasing your fiber intake is easy! You can get fiber from a variety of foods including grains and cereals. Generally try to include one serving of whole grain in every meal. When picking out bread and cereals look at the labels and choose the ones with the highest fiber content per serving. Also try making the switch in your kitchen at home. Cook and bake with whole wheat flour or use brown rice instead of white.

Another great source of fiber is legumes and beans. Though this switch may be tricky for picky eaters, it is well worth it! Beans and legumes are packed full of plant protein, fiber, vitamin B, iron, folate, calcium, potassium, phosphorus and zinc. In addition to being full of nutrients they are also low in calories. The U.S. National Library of Medicine also says that "Eating more legumes as part of a healthy diet can help lower blood sugar, blood pressure, heart rate and other heart disease and diabetes risks". Try substituting legumes and beans for meat in a few meals a week and try new recipes that include our high fiber friends.   

Fruits and vegetables are also a good high fiber addition to your diet. This one is easier. The recommendation is eating at least 5 servings of fruits and vegetables a day. Aim for fresh fruits and vegetables when possible. Try to eat fruit for dessert or eat an apple in place of sugary juices. Add fresh fruit to your morning cereal or oatmeal. Put veggies in with your whole grain pasta or use riced cauliflower instead of starchy potatoes. Use trial and error to find out what works for you and your family. Either way eat more fruits, veggies, beans and whole grains and your body and mind will appreciate it!

To learn more ways to keep you and your family happy and healthy, visit our website at www.oxborochiro.com.  

By: Julia Jacobson

Office Manager

Source:

https://www.ucsfhealth.org/education/increasing_fiber_intake/

https://medlineplus.gov/ency/patientinstructions/000726.htm

https://www.choosemyplate.gov/vegetables