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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/

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!

 

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.
dog-sleeping

Restorative Sleep: Getting Your Forty Winks

When we think of a healthy lifestyle, we immediately think of diet and exercise. But there is a third component to health that is often overlooked: restorative sleep. With our busy lifestyles, it is easy to stay up too late and get up too early, burning the candle from both ends. However, if we are to gain the maximum benefit from the foods we eat and the exercise we get, we must allow our bodies to get restorative rest.

Everyone is different, however most people find that they need a minimum of 7 hours sleep per night to function at their best. Less sleep than this on a regular basis may affect the functioning of our bodies. The purpose of restorative sleep is to repair tissues and cells that have been damaged and allows us to recover from the stressors of the day. Without this time for repair, our bodies begin to hold more muscle and joint stiffness. We will notice aches and pains that weren’t there before. We may become more irritable. Our cognitive function decreases. We become more easily confused or forgetful. It becomes more difficult for us to make decisions. And small problems begin to appear huge and insurmountable.

How Do We Get the Restorative Sleep We Need?

There is no magic time to get to bed or wake up. You need to find the hours that work best for you. Some of us are night owls, and some are morning people. After that, self disciple has to come into play. Here is how several highly-successful people get their sleep:

  • Bill Gates—midnight to 7:00 a.m.
  • Jeff Bezos—10:00 p.m. to 5:00 a.m.
  • Tim Cook (CEO of Apple)—9:30 p.m. to 4:30 a.m.
  • Jack Dorsey (co-founder of Twitter)—10:30 p.m. to 5:30 a.m.
  • Benjamin Franklin—10:00 p.m. to 5:00 a.m. (Remember “Early to bed, early to rise…”)

The important thing is to find what works for you, and be consistent in getting yourself to sleep early enough to be able to get the hours your body needs.

How Sleep Can Be Improved with Chiropractic Care

While we are asleep, a lot of activities take place in our bodies that are not under our conscious control. The function of our heart, breathing, and our digestive system happen without our managing them in the least. If we are not controlling them, what is? It is our nervous system. Whether we are awake or asleep, our nervous system is always “online.” But it needs regular maintenance, just as the rest of our bodies. The best way to keep the nervous system running optimally is to get regular chiropractic adjustments. Chiropractic care will help to remove any sources of nerve interference which reduce communication between the brain and body systems. The benefit is more efficient functioning and better overall health, as well as better, more restorative sleep.

Reference:

https://www.forbes.com/sites/alicegwalton/2015/11/13/the-sleep-habits-of-highly-successful-people-infographic/#65050ea26d7f

See also:

http://maronewellness.com/6-tips-to-help-you-sleep-without-pain-tip-1/

http://maronewellness.com/keep-your-spine-straight/

http://maronewellness.com/keep-your-body-long-and-symmetrical-as-you-sleep/

http://maronewellness.com/pay-attention-to-how-you-get-in-and-out-of-bed/

http://maronewellness.com/prepare-yourself-before-going-to-bed/

http://maronewellness.com/check-your-mattress-to-be-sure-it-is-supporting-you-properly/

Vegetables-for-Good-Health

What is Nutrition Response Testing?

One of the primary ways we assist patients in achieving better health is through Nutrition Response Testing (NRT). It is a precise, non-invasive method using the body’s natural reflexes to analyze organs and systems of the body. Reflex analysis techniques, such as NRT, rely on two of the body’s communication systems: the nervous system and the ancient Chinese acupuncture meridian system.

 

The nervous system provides a reflex. (A reflex is a weak or strong muscle response to a stimulus). If the practitioner puts pressure on a muscle and it remains strong, this indicates that the point is functioning properly. If the muscle is weak, this shows that there is an issue that needs to be addressed.

 

The Chinese meridian system provides non-invasive access to organs, tissues, glands, and all systems of the body. This works because of the electromagnetic fields that run through and around our bodies. These fields have either a positive or negative influence on each other. This electromagnetic influence is what the testing uses.

 

What is Involved in a Nutrition Response Testing Visit

NRT begins with an analysis using muscle testing. Each point tested relates to a specific organ or function within the body. In the testing, the practitioner is looking for weakened organs or systems; he is also looking for specific stressors such as food sensitivities, immune challenges, scars, metals, and chemicals in the body which may prevent the body from healing. These reflexes are able to show a weakness in the body before there is actual manifestation of disease through symptoms.

 

Based on the results of the testing, the NRT practitioner will make recommendations for dietary/lifestyle modifications. These can include whole food supplements, herbs, or homeopathic remedies to bring the body back to balance. By using reflex testing, each issue is dealt with as the body reveals it is ready to tackle the issue.

 

If you are suffering from allergies, headaches, fatigue or even a chronic health complication such as diabetes or heart disease, chances are you could benefit from Nutrition Response Testing (NRT). Call us for a free consultation at 864-963-9304.

 

See also:

http://maronewellness.com/services/nutrition-response-testing/

 

 

Flu-Epidemic

Flu: How Can Chiropractic Help?

This year we have seen an exceptionally high number of flu cases, including deaths. Exactly 100 years ago, during the winter of 1917-1918, the world experienced an epidemic much worse than usual as well. The best estimates say that there were approximately 100 million deaths around the world due to the flu, with 500,000 of them being here in America.

 

Back then medical science knew almost nothing about how to care for the victims. There were no drugs to use for prevention or treatment. At that time chiropractic was just an emerging science, but since traditional methods of care were not effective, many chiropractors were called into service to help with the epidemic. They saw some amazing statistics:

 

Flu Treated with Medical Care vs. Chiropractic

 

In the state of Iowa, medical doctors treated 93,590 people for the flu. Out of those, 6116 died—or 1 in 15. Also in Iowa, excluding the city of Davenport, chiropractors treated 4,735 people. Of those, only 6 died–or 1 in 789.

 

In New York City, out of every 10,000 treated medically for the flu, 950 died. For every 10,000 treated for pneumonia, 6400 died. In the same city, out of every 10,000 who were treated with chiropractic care, only 25 flu victims died, and only 100 pneumonia victims died. Medical doctors lost 1 in 10 patients; chiropractors only lost 1 in 400 patients.

 

How Chiropractic Helps with the Flu

 

A very important part of keeping our immunity strong is the lymphatic system. It consists of a network of lymph nodes, ducts and vessels that move the lymph (a fluid made of white blood cells and chyle) from various parts of the body into the bloodstream. The lymph nodes are responsible for making immune cells which help to fight infections.The better the lymph is able to travel through the body, the more it is able to carry the infection-fighting cells to every part.

 

The lymphatic system is connected to both the central nervous system and the musculoskeletal system. A chiropractic adjustment helps the central nervous system by removing subluxations which prevent proper communication throughout the body. The musculoskeletal system transports the lymph through the body as we move and contract our muscles.  Adjustments allow for more movement in the muscles, which increases movement of the lymph.

 

Today we have much better knowledge of how to prevent and care for the flu through medical means. However, even without drugs, the statistics above show that chiropractic care can make a huge difference in keeping our bodies resilient through a bad flu year—no matter which strain is prevalent!

 

http://maronewellness.com/pasteur-vs-bechamp-an-alternative-view-of-infectious-disease/

 

 

Super-Bowl-Party-Food

Your Super Bowl Party Food “Playbook”

The Super Bowl is soon upon us, and no matter which team you are rooting for, you can enjoy the party without missing the goal of your healthy eating plans. Even if you are a rookie to healthy eating, here is a game plan that is sure to win the eating game for you Sunday night.

 

  • Kick off the afternoon with some exercise to get you in a health-conscious state of mind.
  • Your opponent is the high-fat pizza, the greasy chicken wings slathered with sauce, and the nachos dripping with cheese. Don’t get tackled by them.
  • Take and offensive approach and scout out the table before you fill your plate. Look for the nutritious foods such as the veggie tray, fruits, nuts, or salads.
  • On your first down (first trip to the snack table), be sure to load up on healthy foods that are also filling so you will be less tempted to eat more later.
  • Don’t huddle around the snack table. Get your food and then move away.
  • Call a time out before going back for seconds. Give yourself time to assess whether or not you are still actually hungry. When everyone around you is eating, it is a whole lot easier to eat just to be sociable, even though you have had all the food your body needs.
  • Don’t end up with a flag on the play. Calories in drinks can add up more quickly than you realize, especially when there are salty foods on the menu. Alcohol will also affect decision-making and cause you to overeat.
  • Throw a pass on the desserts. At most parties there will not be anything on the dessert table that will help you in your health goals.

 

Use these strategies in your food game plan to help you win a victory at the Super Bowl snack table this year!

 

See also:

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

http://maronewellness.com/15-tips-for-lowering-the-fat-in-your-diet-without-losing-the-flavor/

 

fruits-and-vegetables

13 Tips to Help You Keep Your “Healthier Eating” New Year’s Resolutions

Have your New Year’s Resolutions included healthier eating? Do you want to eat better but don’t want to give up your comfort foods? Thinking of substitutions rather than cutting things out of your diet can make the whole process a lot more pleasant. Here are some ideas to get you started. The sky is the limit with your own creativity to add to these!

 

  1. Add vegetables to many of your foods—spinach to smoothies, green peppers to scrambled eggs, broccoli to pasta dishes, etc. You’ll get more nutrition without totally changing your menu.
  2. Exchange French fries for Carrot Fries. Cut carrots to the size and shape of traditional French fries. Toss with olive oil plus salt or any herbs you like. Bake them at 425° until crisp.
  3. Replace white rice with cauliflower “rice.” Cut a head of cauliflower into manageable pieces. Pulse in a blender or food processor. Press out moisture with paper towels. Microwave for 5-7 minutes and add seasonings to taste.
  4. Instead of pasta, use shredded zucchini or spaghetti squash.
  5. Rather than drinking a glass of fruit juice, eat the fruit instead. You will get more fiber and more nutritional value with fewer calories.
  6. Swap the potato chips for air-popped popcorn.
  7. Take fruit for a snack rather than high-calorie, high-sugar processed snacks.
  8. Exchange white breads for whole wheat bread. The additional fiber in the whole wheat will help you to feel more full so you’ll be less tempted to overeat. (Fiber also has zero calories!)
  9. Oatmeal will stick with you longer than processed cereals. Just add berries, cinnamon or nuts to add flavor.
  10. Replace the fancy coffee drinks with a green tea. It has no calories but will still boost your metabolism.
  11. Instead of a packaged salad dressing, use olive oil and a flavored vinegar.
  12. Exchange iceberg lettuce for romaine, spring mix, or spinach. The iceberg lettuce is almost devoid of nutrients, while the other greens are packed with good things such as folic acid and iron, not to mention more flavor.
  13. Replace high-sugar sodas (or even diet sodas) with lemon/lime sparking water.

 

We hope your New Year’s Resolutions for healthier eating are going well. If any of these ideas are helpful, we’d love to hear from you!

See also:

http://maronewellness.com/services/10-day-purification-programs/

http://maronewellness.com/10-tips-to-eat-healthy-on-a-budget/

blue-for-weight-loss

7 Tips for Success in Your Weight Loss This Year

We’ve begun a new year! Have you set weight loss as a part of your new goals? Follow these tips to help you in your new endeavor.

 

  • Write down all of the reasons why you want to lose weight—all of the things that will keep you motivated and focused. Read the list every day. Post it on the fridge and other places where you will see it throughout the day.
  • All diets come to an end. Prepare for the end of the diet as well as you prepare for the beginning. Be sure you have plans in place to adopt a healthy lifestyle after the diet is completed.
  • Develop habits that can help, not hinder, you in your goals. If your goal is to exercise first thing in the morning, lay out your exercise clothes the night before. If you want to eat healthier, be sure that you have healthy foods at arm’s reach. Put a bowl of fruit on the counter at home or healthy snacks in your top desk drawer at work.
  • Keep tabs on your hunger level. Rate it on a scale of 1-10. When you are about a 5, eat a snack. The goal is to keep you from getting overly hungry where you will be more tempted to binge.
  • Studies show that when we are sleep deprived, hormonal changes take place that make us feel hungrier. Be sure to get enough sleep. Seven to nine hours is ideal.
  • Eat at home as much as possible. Restaurants design their food to taste good, not to help you lose weight!
  • Serve your food in courses. Rather than piling all your food on a plate at the same time, serve them one at a time. Begin with a soup and filling vegetables, such as a salad. By the time you have finished with these and are ready for the more calorie-dense foods (meat and dessert), you will already be near full or already full.

 

And, here is a bonus tip: Use a lot of blue—on tablecloths, dishes, the walls, etc. Blue acts as an appetite suppressant. (How many fast-food restaurants do you see using blue? They’re going to use yellow, red, and orange to encourage you to eat, so these are the colors you should avoid in your own eating areas.)

 

If you are looking for a plan to shed those extra holiday pounds or more, please give our office a call to see if our ChiroThin Weight Loss Program would be right for you. Our patients average 20-35 pound weight loss in just 42 days! We would love to have you join the ranks of successful newly-thin people.

See also:

http://maronewellness.com/15-tips-for-lowering-the-fat-in-your-diet-without-losing-the-flavor/

http://maronewellness.com/services/chirothin-weight-loss-program/

 

*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.