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

New Year's Resolutions

It's a new year and often times this means a new you! Many people around the world look to improve themselves and their lifestyles by creating attainable and reasonable goals. Here are a few suggestions when carrying out a new year's resolution. 

Write down your goal or resolution. According to recent studies, those that write down goals are ten times more likely to achieve their goals than those who did not write them down. Research after research demonstrates this phenomenon. One way to write down your goals is to put them on post-it notes and place them in areas where you go every day. An example is to write down the goal and attach the post-it note to the bathroom mirror. This way when you get up in the morning, one of the very first things you see or read is your goal. This is a great way to have a daily reminder of what you want to achieve. 

Start small. Do not create goals that seem impossible to reach or are too difficult to attain. A goal needs to be within reach otherwise it can become discouraging and even create a more unhealthy lifestyle. For example, if you have a goal to begin working out this year, do not start out by working our 6 or 7 days per week. Instead, begin by working out 2 to 3 days per week to establish a schedule a motivation. If you continue to succeed, then add a couple more days and a little more time to your workouts as you feel fit. This creates positive re-enforcement and motivation to continue your resolution. 

Create a support group. Everyone has heard the saying "two are better than one" or "there are strength in numbers". This is ever so important when setting new year's resolutions. When we begin a new routine often times we become worn out or have less energy. As this happens it makes it more difficult to continue what you started. When you have another person, or other people, that are looking to achieve similar goals it can create accountability and positive re-enforcement. 

Reward yourself as you go. If eating healthier foods is your new year's resolution, obviously focus on cutting out unhealthy foods, but also reward yourself with little "treats" as you move forward in your goal. As previously mentioned, goals need to be attainable. If you have a hard time staying away from sweets it can be very difficult to cut them out entirely. So instead, as you continue to improve your eating habits, give yourself a treat every couple of days. As time progresses your desire to eat unhealthy foods will continue to diminish and this will make it much easier to follow through with your resolution!   

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

By: Travis L. Klug, D.C.

Source:

 https://medium.com/@adsactly/the-importance-of-writing-down-clearly-defined-goals-21d90ca78844

Relieving Holiday Stress

The holidays are a wonderful time of year when we gather with loved ones, be thankful, be cheerful, give back and show the people we are closest to that we appreciate them. However, for many the holiday season can cause stress and anxiety. Crowded holiday shopping, wrapping presents, a different holiday party ever weekend and extra guests visiting from out of town can all contribute to stress. This stress can lead to overeating, over consumption of alcohol, lack of exercise and trouble sleeping. Making sure you manage that stress in a healthy way will ensure you will have a happy holiday season. 

This holiday season try taking small breaks. Take a few minutes to yourself to close your eyes, focus on your breathing and relax. Try a meditation app like Headspace where you can adjust your meditation time based on how much free time you have. You could also give yoga a try. There are a variety of free yoga apps on the market. With the Yoga Studio: Mind & Body app you can choose from 10, 15 or 30 minute sessions, so fitting a little self care time into your schedule is easier than ever. Either way make sure to make time for yourself. 

Another effective way to relieve stress is exercise. Whether it is taking the dog for a walk, going on a short run, going to the gym for an hour or giving a new exercise class a try, getting some exercise is a proven mood booster. When you exercise it stimulates the production of endorphins which is a feel good hormone. Exercise also helps produce dopamine which can help with relaxation. Also spending time outside has positive feel good effects on your body and mind. Getting out in the fresh air and sunshine stimulates the production of serotonin which can boost your mood and make you feel calm and relaxed. 

Making sure you are maintaining a (semi) healthy diet will also help relieve some stress this season. It is okay to indulge in comfort food but make sure you are not over indulging. With busy schedules and high stress weekends it is easy to over indulge in alcohol, sugar and caffeine. Try to be mindful when making food decisions and have a majority of the food your consuming be well balanced. 

Make a list. Make a list of the people you want to buy gifts for and what gifts you would like to buy for them. Highlight the gift once you've bought it. You could even cross out the gift once you've wrapped it. This will create a visual for you and help ensure you are not over buying. Making a list will also help you stay organized. You can write down the dates of the holiday parties you have this season on this list and give yourself a time line. This may seem like a lot of extra work but the 15 minutes it will take for you to create this list will save you a lot of time in the long run. If you are hosting this holiday season a list will also help you be realistic about your priorities. 

Remind yourself that this is the season to be generous, cheerful and positive. Being generous doesn't have to be expensive. Give a compliment, pay for someone else's coffee, hold the door for someone, donate unused clothes or toys to charity, offer to help someone or be present. Spend a little extra time with that family member you don't talk to often. Challenge yourself to doing one nice thing for someone else a day. Giving and being kind is one of the best ways to be content and happy this time of year. 

To find out more ways to keeping yourself and your family happy and healthy visit our website at oxborochiro.com. 

Source: https://www.psychologytoday.com/us/blog/smart-habits-highly-successful-people/200912/7-tips-relieve-holiday-stress

By: Julia Jacobson, Office Manager

Oxboro Family Chiropractic, P.A.