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Refined-sugar

Refined Sugar: What to Use in Its Place

Refined sugar is everywhere around us these days. In 2001 the Tufts University Health and Nutrition Letter reported that Americans spent $21 billion on candy—more than the gross national products of Lithuania, Costa Rica, and Mozambique combined! There has been a rise in Type 2 diabetes that experts are now calling an “emerging epidemic.” The FDA estimates that approximately 2/3 of the sugars we eat come from those added to processed foods.

Refined Sugar Alternatives

Overuse of refined sugar is obviously an issue. And we all crave sweets, but we do not have to give them up completely. Several sweeteners available today, eaten in moderation, can quench our sweet tooth without ruining our health.

 

  • Barley Malt: Can be purchased as a powder or as a syrup. Very concentrated—1/8 tsp. replaces 2 tsp. of refined table sugar. Good for those on a weight-loss regimen or with diabetes or hypoglycemia.
  • Honey: Contains anti-oxidants. Has antimicrobial, antifungal, and antibacterial properties. Rich source of vitamins and minerals.
  • Blackstrap Molasses: Rich in iron and minerals. Is a byproduct of sugar refining. It is the “good stuff” left over after all the nutrients are refined out of regular sugar. This is one of the best sugar substitutes.
  • Brown Rice Syrup: Similar in texture to honey. Good for people with diabetes. Made by fermenting and boiling brown rice.
  • Stevia: Also known as honeyleaf. Completely safe. Calorie-free. Available in liquid or powdered form. Does not affect blood sugar metabolism. In powdered form, ¼ – ½ tsp. equals a cup of refined sugar.
  • Unsulfured dried fruit: Can be used on top of cereals instead of sugar, or the dried fruit can be cooked, pureed, and mashed to use in baking as a sugar replacement. (This can be done ahead and then when ready to use, soak in boiling water to soften and rehydrate.)

 

Sugars, in any form, should be kept to a minimum in our diet.  Some other foods that help to reduce cravings for sugar include whole grains, sweet potatoes, squash, apples, and bananas.

 

What are you doing to reduce your refined sugar consumption? We’d love to hear your comments!

 

See also:

http://maronewellness.com/13-tips-help-keep-healthier-eating-new-years-resolutions/

http://maronewellness.com/21-days-to-a-clearer-mind-and-increased-energy/

http://maronewellness.com/inflammation-a-leading-cause-of-weight-gain/

eat-less-feel-better

5 Tips to Help You Eat Less and Feel Better

Diets that create various ways to make you eat less aren’t easy to follow! Sometimes just making a few lifestyle changes can help you to get rid of those unwanted pounds just as well. Here are a few ideas:

 

  1. Don’t try to multitask while eating. Whether you are checking emails, watching TV, driving, or doing any other activity while you eat, your mind is distracted by the other activity. When this happens, you will miss your body’s signals of satiety (fullness) while you are eating, which then leads to overeating. When you are truly hungry, stop your other activities and focus on the process of eating. You will enjoy your food more and be less apt to eat more than your body needs.
  2. Prepare food from scratch as much as possible. Food coming from the perimeter of the grocery store is more healthful than the boxed, bagged, and frozen prepackaged foods that are available. Most fruits and veggies will give you their best health benefits if eaten raw. Eat as many of them as close to nature as possible.
  3. Add a bowl of soup to your meal. Beginning your meal with a broth-based soup will help you to feel more full before you get to the other, higher-calorie courses of the meal so you will eat less of those.
  4. Use some psychological helps to keep you from overeating. Serve your food on a smaller plate so it looks like you have more food. Rather than serving your meals family style, use a buffet format. When you fill your plate away from the table, you have to think twice before getting up to get seconds.
  5. Stop eating as soon as you feel satisfied. Don’t wait until you feel “stuffed.” It takes your body 20 minutes to digest the food to the point that your brain completely registers that you are full. If after 20 minutes you are still full, then get a small portion of something more to eat.

 

These are a few tips to help you eat less–but not by any means an exhaustive list. We’d love to know the things that have worked for you as well. Please comment and share them with us!

 

http://maronewellness.com/super-bowl-party-food-playbook/

http://maronewellness.com/7-tips-make-weight-loss-successful/

migraine-headache

Are Mine Migraines or Tension Headaches?

 

Any type of headache can be quite painful. Sometimes when people feel an especially painful headache, they tend to automatically think it is a migraine. (According to the Migraine Research Foundation, as many as 1 in 4 households have a family member who suffers from migraines.) However, even if it is quite painful, your headache may not be a migraine; It could be a tension headache instead..

Are My Headaches Migraines?

 

If you are suffering from frequent headaches and want to know what type they are, these are some questions you can ask yourself:

 

1. When did the headaches begin? Most migraines begin between early childhood and the teen years. Tension headaches can begin at any age. If you are older and are just beginning to experience headaches, they are probably tension headaches.

2. Where are you feeling the pain? Migraines usually form on one side of the head, however tension headaches will usually form on both sides with pressure at the front of the forehead. This distinction is a major differentiation between headache types.

3. What type of pain are you experiencing? While both types of headaches can cause intense pain, tension headaches usually produce a dull achy pain or pressure around the scalp. Migraines typically produce a throbbing, pulsing pain.

4. Are you experiencing other symptoms in conjunction with the headaches? If your headache is a migraine, you will probably experience additional symptoms such as nausea, light sensitivity, dizziness, pain down the arms (or only one arm), or “seeing” bright lights. These symptoms, though, are not usually connected with a tension headache.

5. Are you able to keep up your regular schedule? With a tension headache, you can probably still work, just with discomfort. With a migraine, it is hard to do anything. Most migraine sufferers will retreat to a dark, quiet room that will block out light and sound until the headache has passed.

6. Do anti-inflammatories take care of the pain? If they do, you probably have a tension headache. Most migraine sufferers find that nothing will work besides just waiting for the headache to run its course.

 

Fortunately, the majority of headaches that people suffer are tension headaches. The above analysis can help you to determine if yours might be a migraine. However if the pain persists, or if you have experienced a head injury, don’t guess; be sure to seek medical care for your headaches, including chiropractic care.

runners-on-bridge

Running and the Benefit of Chiropractic Care

According to a 2016 study, over 64 million people in American either jog or run for exercise. This makes running one of the most popular forms of exercise. Running requires very little equipment, can be done almost anywhere at any time, and can be done solo or with others, which seems to contribute to its popularity.

No matter how much or how little running you do, there is a likelihood that at some point you may become injured. Although it is a great form of exercise, running can be hard on the joints, especially the ankles, knees and hips.

Chiropractic Benefit for Runners

When those injuries do occur, some ice and pain medications can be of help. A chiropractor can also be of assistance for you. Here are five ways that a chiropractor can help you.

1. A chiropractor brings ease through treatment to the soft tissues around the injured joints after a strain/sprain.
2. Chiropractic manipulation can be applied to joints of the extremities as well as the spine.
3. Chiropractic treatment helps the body to heal itself. The modalities that a chiropractor uses will break up restrictions and increase blood flow to the injured area. Sometimes treating one area of the body actually stimulates the healing in another area.
4. A chiropractor’s work reduces the length and severity of pain and helps you to manage the pain that persists. Patients are able to reduce or eliminate pain medications after treatment.
5. Injuries often happen because something wasn’t just right in the body to begin with. Preventative chiropractic care will help to ensure that the body is in proper alignment so that re-injury doesn’t occur.

Running, whether you do it for weight control, stress relief, or just fun, is a great form of exercise. Hopefully you will never sustain any injuries while you are running. The best way to reduce the chances of injury is to be sure you are wearing the proper shoes, be sure to stretch before you begin, and see a chiropractor to keep your body in proper alignment and functioning optimally.

If you have any questions about how chiropractic care can help you to recover from injury or avoid injury in the first place, please give us a call or schedule a free consultation. We would be happy to talk with you.

Backpack

Backpacks: Choosing Wisely for Your Child’s Well Being

The Back-to-School sales are in full swing now, and it is time to be finding the perfect backpacks for your children’s upcoming school year. While your children are probably more interested in the fashion statement they are making, parents need to be concerned about the ergonomic value of their choice. Students sometimes carry their entire locker contents on their backs every day. This frequently leads to neck and back issues as well as muscle and joint strains, especially if not carried correctly.

 

Sizing

The most important key is to choose backpacks with the right fit. Good quality backpacks use “torso length” as a sizing tool. The bag should cover your child’s torso length from the shoulder straps to the bottom of the bag. To determine this length, measure your child’s back from his C7 vertebra (the bone that sticks out when you bend your neck forward) down to the top of his hip bones (approximately waist level). If the backpack tags do not tell you the torso length, you may need to bring a tape measure with you to the store. (The torso length does not necessarily correspond with a child’s height. A tall person can have a short torso length and vice versa. Some backpacks may have an adjustable torso length; others are fixed.)

 

The width of the backpack is also important. The backpack should not be wider than your child’s back. Click this link for a chart which gives general guidelines for sizes vs. age. Remember, however, that each body is different, and children do not all grow at the same pace.

 

 

Style

The next key to good backpacks is the style. They should have broad shoulder straps with good padding. Be sure the pack has straps for both shoulders so that the weight can be distributed evenly on both sides of the body. You also want to see that the weight inside the pack is evenly distributed. Choosing one with lots of dividers, pockets, and extra compartments will keep the contents stationary and well balanced and will also make the load feel lighter.

 

 

Loading

The total weight of a filled backpack should not exceed 15% of your child’s weight. For example, a 60 lb. child should not carry a load of more than 9 lbs. (For small children, 10% of their weight should be the upper limit.) If you see your child bending forward when he is wearing his backpack, it is overloaded.

 

Where each item is placed in the bag is also important. Put the heaviest items so they will be closest to your child’s body; put the lighter items toward the outside. Use the various compartments as much as possible rather than dumping everything in the larger central compartment. It is a good idea when you go shopping to carry some extra items with you to put in the pack to see how comfortable it feels before you purchase.

 

Backpacks tend to accumulate junk from day to day. Be sure your child is cleaning it out regularly so that he is not carrying any more weight than is actually necessary. Each day have him take inventory to see what items he needs for that day and leave everything else out of the bag.

 

 

Wearing

The backpack should not go below the waist. Shoulder straps need to be adjusted to keep the pack close to the body and high on the back. Be sure your child is actually using both straps so that the weight inside is evenly spread to both sides of his body. A waist strap is also good to help relieve shoulder pressure and to keep the pack from swaying. Your child should use this strap as well if his backpack has one.

 

Backpacks have become an indispensable part of school life. Choosing one wisely makes a big difference in so many aspects of your child’s school day. Wishing you and your children a great, pain-free school year!

 

Photo by Austin Nicomedez on Unsplas

banana-ice-cream

One-Ingredient Ice Cream

 

 

It has been a hot summer so far! So a cold dessert sure hits the spot–and you can get one without sacrificing your health. A very quick and easy ice cream can be made from only one ingredient: bananas!

 

How to Make Banana Ice Cream

 

Get some bananas which are ripe enough to be sweet. Cut them into slices and freeze overnight, or at least 4 hours. Take them out and put them into a food processor. It will take a bit, so be patient. It will go through stages: crumbly, then gooey, then smooth but with chunks in it. Periodically scrape down the food processor. Eventually the chunks will smooth out, and you will end up with a rich, creamy ice cream.

 

This dessert can be eaten right away, but it will be soft. If you prefer your ice cream more solid, transfer it to an airtight container and put it in the freezer until it firms up.

 

For Some Variety:

 

This basic recipe can be spiced up by adding other ingredients to change the flavor. Here are a few ideas:

 

Toward the end of the blending of the ice cream, add in one of these:

 

  • A tablespoon or so of peanut butter or Nutella.
  • Some chopped almonds or other nuts.
  • ½ tsp. cinnamon, cardamom, or ginger.
  • Honey (Or combine peanut butter and honey)
  • Frozen strawberries, peaches, or other fruit. (You can also add more fruit on top.)
  • 2 T. unsweetened cocoa powder per banana and ¾ tsp. of vanilla.

 

We hope you enjoy your summer. Let us know your favorite “flavor” of ice cream!

 

See also:

http://maronewellness.com/13-tips-help-keep-healthier-eating-new-years-resolutions/

http://maronewellness.com/health-improvement-program/

quick-meal-ideas

Meal Maker: A Tool to Make Cooking Easier

We recently came across a website that we thought you might find helpful. It is hosted by Nimali Fernando, M.D., M.P.H, or “Dr. Yum,” as she calls herself. She has a pediatric office in Fredericksburg, VA where she focuses on helping children eat healthier through her Dr. Yum Project. To learn more about her program, check out her website at https://www.doctoryum.org/.

 

Meal Maker Machine

 

On her website she has a helpful tool for your own kitchen. She calls it a Meal Maker Machine–it helps you make a quick, nutritious meal with the ingredients you already have in your kitchen or can readily find. When you open up the Meal Maker Machine page, it presents you with several types of meals: Stir-Fry Maker, Curry in a Hurry, Super Soup Maker, Busy Night Bake, Salad Maker, Power Pasta, and Yum Bowl.

 

To use it, begin by clicking on the type of meal that sounds good to you. For example, if you choose the Stir Fry Maker button, you are given several options. You can choose the oil you want to use. Next you choose the aromatics, then the protein source, any veggies, which type of sauce and seasonings you would like, as well as some additional options to “yum-ify” your meal further. When you have completed the options, a recipe is created with the specific ingredients that you chose. Below the recipe, they have even provided a short 2-3 minute video with tips on how to make the recipe.

 

Recipes

 

If you don’t want to make your own recipe, you can go to the Meal Maker Machine Recipes section. There you have options to choose recipes that are already created. You are able to narrow the search by dietary restrictions if you have any. Some of the options include gluten free, allergy-friendly, vegan, vegetarian, carb-conscious, or budget-friendly. Once you have made your choices, you will see several pages of photos of food. Just click on any photo to get the recipe.

 

We can all use a little extra time these days. Hopefully this will make your meal planning and preparation a little easier. Try it out, and let us know how you liked it!

 

older-couple

Stroke: Is Chiropractic Care Safe?

Some groups that are opposed to chiropractic care have made claims that spinal manipulations can cause stroke, especially among seniors. However, a report released by the National Institutes of Health (NIH) refutes that argument. Their report, first published in the Journal of Manipulative and Physiological Therapeutics, January 15, 2015, and updated on March 3, stated that “an analysis of Medicare claims data from older Americans who sought care for neck pain from chiropractors suggests that cervical spine manipulation is unlikely to cause stroke.”

The Stroke Study

The study involved 1.1 million claims dated 2006 through 2008 received by Medicare. The patients’ ages were 66-99. Each of them had a diagnosis of neck pain. Each patient had either visited a chiropractor or a medical doctor due to this pain. Researchers from Dartmouth College and the Southern California University of Health Sciences analyzed the data to determine the number of patients who had suffered a stroke within either 7 days or 30 days of their M.D. or chiropractic visit.

 

Vertebrobasilar stroke is the type some have suggested was associated with chiropractic adjustments. This study showed that these types of strokes were extremely rare. There was also no difference in frequency of stroke between those treated by an M.D. versus those treated by a chiropractor. The researchers summed up their results by stating that “chiropractic cervical spine manipulation is unlikely to cause stroke in patients aged 66 to 99 years with neck pain.”

 

The president of the International Chiropractors’ Association, Dr. Michael McLean, stated, “For many years, there have been opponents to chiropractic who have tried to falsely claim that chiropractic is dangerous. The facts show that chiropractic is the safest form of healthcare available.” Dr, McLean also commented that “while no procedure in healthcare is 100 percent risk free, this well-done large study should finally put to rest any speculation that chiropractic care creates an increased risk for stroke.”

 

If you are considering chiropractic to help with your neck pain, please give us a call at 864-963-9304. We would love to answer any questions you may have.

 

See also:

http://maronewellness.com/osteoporosis-tips-to-help/

http://maronewellness.com/new-patient-center/chiropractic-first-visit/

osteoporosis

Osteoporosis: Some Tips to Help

Osteoporosis is a diagnosis that many of us fear as we age. It causes our bones to become weak and brittle. Just a minor stressor such as coughing or bending can cause a fracture. This happens because old bone tissue is being broken down and removed faster than new tissue is being produced. Our hips, spine and wrist tend to be most prone to fractures. Weight bearing bones such as the pelvis, femur (leg bone) and the lower back vertebrae are also very likely to be injured. Although anyone can be affected, osteoporosis tends to show up in Asian and Caucasian women the most frequently.

 

Indicators That You May Be Suffering from Osteoporosis

 

  • Bone fractures
  • Collapsed vertebrae
  • Chronic back pain
  • Loss of height
  • Stooped posture

 

Osteoporosis Solutions

 

The leading cause of osteoporosis is lack of exercise. To help reduce the chance of getting osteoporosis, three specific types of exercise are best: weight bearing, resistance, and flexibility exercises. If you already have symptoms, exercise will help to slow the progression. Weight bearing exercises include activities such as hiking, jogging, jumping rope, and high-impact aerobics. Resistance exercises make your muscles work against a force or weight. Examples of resistance exercise include planks, straight leg raises, or weight lifting. Flexibility exercises allow your joints to maintain their full range of motion. These may include stretching exercises, yoga, or swimming, for example.

 

Proper nutrition will also help your body to produce the new tissue that it needs to stay healthy. According to the International Osteoporosis Foundation, the two most important nutrients for preventing and managing the disease are calcium and Vitamin D. They also said, however, that “there are a number of foods, nutrients and vitamins, besides calcium and vitamin D, that help to prevent osteoporosis and contribute to bone, muscle and joint health, including protein, fruits and vegetables, and other vitamins and minerals.”

 

Nutrition Response Testing® is a system that reveals what nutrients your body is lacking. Dr. Marone can do an assessment and recommend the nutritional supplements that will give your body exactly what it needs.  Both chiropractic care and Nutrition Response Testing are very helpful in the fight against osteoporosis. If you are dealing with the disease or are wanting to prevent the devastating effects of it, please call our office at 864-963-9304 to see how we can help you.

See also: http://maronewellness.com/muscle-testing/

*The information in this article is not intended to diagnose or treat any medical condition and does not substitute for a thorough evaluation by a medical professional.  Please consult your chiropractor or physician to determine whether these self-care tips are appropriate for you.
young-athletes

Young Athletes: The Benefits of Chiropractic

This time of year finds many young people in sports training, a rigorous game schedule, or gearing up for competitions. While all those are great opportunities, they do put a lot of strain on the body. Many school-aged children and teen athletes are already experiencing injuries and chronic pain. Most traditional treatments for these complaints will only mask the underlying issue and may include addictive substances as well. Chiropractic care, instead, works to find the source of the problem and heal the issue itself rather than just doing symptom control.

 

Athletes: Why Chiropractic Care is a Good Choice

 

  • Chiropractic can keep kids in their game. Athletes are always wanting to improve. Keeping their spine in good alignment is an excellent way to gain the maximum benefit from the workout routines they put in.
  • Chiropractic is non-invasive. None of the procedures used by a chiropractor involves techniques such as surgery. Non-invasive care helps to avoid or lessen recovery time.
  • Chiropractic can help to avoid future pain.  By learning how to prevent muscle sprains/strains or soft tissue damage in the first place, young athletes are learning how to keep their bodies functioning into their later years.
  • Chiropractic can teach how to increase range of motion. Stretching and flexibility exercises help athletes to function at the peak of their game without injury.

 

At Marone Family Chiropractic we use a number of methods to help keep athletes healthy. These are some of the most common:

 

  • Chiropractic adjustments—to help improve communication between the brain and the body. Adjustments also help the body to heal from previous injury while helping to avoid new injuries in the future.
  • Pain relief modalities—such as electrical stimulation and ultrasound will help to heal current injuries.
  • Nutrition Counseling—helps athletes to develop strong bones and healthy muscles. Good nutrition also helps to maintain the energy levels needed for peak performance.
  • Weight Loss—if needed to function optimally.

 

To help your young athlete stay on top of his or her game, consider chiropractic care as a part of their training regimen. Call our office at 864-963-9304 for a free consultation.