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healthy-holiday-desserts

Expand Holiday Dessert Choices Without Expanding Your Waistline

December is the month for desserts! However, if you’re trying to watch your calories, the holiday dessert bars can become quite a field of land mines. Not all desserts have to be high in calories, sugar, or fats, though. Here are some suggestions so that your can enjoy those sweets without the regret later!

Healthier Holiday Desserts

  • Berries and Cream. A bowl of fresh berries with a small dollop of whipped cream or sour cream satisfies a sweet tooth without breaking the calorie budget.
  • Dark Chocolate. Eating an ounce of dark chocolate a few times a week will be satisfying and provide flavonoids. Dark chocolate has less sugar and more cocoa than milk chocolate. Look for chocolate that is 70% cacao or higher.
  • Yogurt Parfait. Add a few berries and nuts to a parfait glass of yogurt for an  enjoyable treat.
  • Pineapple Dole Whip. Freeze 20 oz. drained pineapple chunks for a couple of hours. Add the pineapple, ¼ c. of almond milk, a teaspoon of lemon juice and lime juice, and a ¼ c. of a natural sweetener to a food processor and process until smooth.
  • Pomegranate Dark Chocolate Bites. Put pomegranate seeds in the bottom of 12 lined muffin cups. Drizzle melted dark chocolate on top. Repeat layers of pomegranate seeds and chocolate and finish with more seeds. (Will use 2 ½ c. of seeds and 5.25 oz. of chocolate). Top with a pinch of sea salt. Refrigerate until ready to eat.
  • Chocolate Dipped Apple or Banana Slices. Spritz the apples with lemon juice and freeze the bananas. After dipping in chocolate, roll them in nuts for an added bonus.
  • Fruit and Cheese. Pair come cheddar, brie, or goat cheese with dates, figs, applies or any other firm fruit.
  • Poached Pears. Simmer the pears gently in lemon water, apple juice or other liquid. Top with cream or crème fraiche if desired.
  • Baked Apples. Baking brings out the natural sweetness of the apples. Add raisins for more sweetness. Top with some cinnamon.

 

We wish you a very Merry Christmas and hope you enjoy some healthy holiday desserts this season!

 

See also:

http://maronewellness.com/refined-sugar-what-to-use-in-its-place/

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

http://maronewellness.com/eating-healthy-even-holidays/

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/

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/

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/

 

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.
Eat-Healthier-This-Holiday

Eating Healthy Even Through the Holidays

The holidays will soon be upon us, and that can wreak havoc on our diet and eating habits! Have you ever decided to eat healthier —“This year is going to be different”? A typical scenario might look something like this: You know you need to watch your diet and weight. You choose a super-strict regimen which then takes all the pleasure out of eating. This forces you to avoid social opportunities because you know you’ll blow it. How well does that work? Probably not very well.

“Weight management really should be about focusing on eating healthy foods that you like, rather than trying to stay away from foods that you like,” says Katie Rickel, PhD, a clinical psychologist and weight-loss expert in Durham, North Carolina. A diet that will work must contain both foods that are healthy for us and foods that we enjoy eating.  The secret is knowing when you can indulge, and when it is time to stop.1

Steps to Help You Eat Healthier

  1. Rather than choosing a rigid diet that is focusing on the foods you cannot eat, instead focus on the foods that you will According to Vanessa Patrick, PhD (University of Houston), “’I can’t’ signals deprivation, which makes you more likely to cave, whereas ‘I don’t’ signals determination and empowerment, making your refusal more effective.”
  2. You need guidelines, but allow flexibility within those guidelines. Don’t be too specific, as in “I’m going to eat 3 oz. of Brussels sprouts every night.” Instead think of what those foods have—antioxidants, vitamins, etc. What else also has those same nutrients that your body needs?
  3. Only eat at meal times or at planned snack times.
  4. Forgive yourself when you slip.
  5. If your foods of choice are not available, find the closest substitute that will fill you up–and enjoy the meal.

This all boils down to the fact that what we think about our food may be just as important to weight loss as what we actually eat in the long run. Have you found ideas that help you in your weight loss journey that will help you to eat healthier? We’d love for you to share them with us!

 

See also:

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

http://maronewellness.com/do-blood-sugar-issues-have-you-concerned/

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

1 The idea of eating healthy without obsessing over it comes from the ­ book 20 Pounds Younger by Michele Promaulayko with Laura Tedesco, Rodale, 2015.

 

*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.
Purification-Program-to-Detox

Unlock the Detox Box with a 10-Day Purification

By Diane Irving

An alarming amount of poisonous pollutants enter the human body on a daily basis. From personal care products to contaminated foods, unwanted chemicals and toxins flood our systems with harmful results. FIGO (International Federation of Gynecology Obstetrics) is a worldwide organization with health professionals from 125 countries. They discern that chemical toxins connected to pesticides, air, plastics, solvents, and others can cause “[m]iscarriage and still birth, impaired fetal growth, congenital malformations, impaired or reduced neurodevelopment and cognitive function, and an increase in cancer, attention problems, ADHD behaviors, and hyperactivity.” However, with the help of a 10-day purification cleanse and organic practices, you can turn an internal toxic wasteland into a pure body wonderland.

 

Cause for Chemical Concern

 

Toxins are found in almost everything: bathroom products, cleaners, chemically sprayed foods, and pollution in the air and water. Many household items we use everyday disturb our health. Even some unexpected products are included in health concerns, the Global Health Center warns. Among these are air fresheners, dishwasher soap, laundry detergents, and treated furniture or carpets.

ABCNews.com released a study: “According to the Environmental Working Group, women use an average of 12 products a day containing 168 different chemicals. Men use fewer products, but still put 85 chemicals on their bodies.” When we give our body a break from these pollutants, cells can rejuvenate some damage that has been done by these harmful chemicals.

 

One-way Ticket to Toxic-Free

 

It is important for us to work toward a toxic-free lifestyle since chemicals seep in from a wide variety of sources. However, there is only one way to reduce the amount of exposure: buy cleaner products. Non-organic foods have been treated with pesticides that transfer to our bodies. When we ingest unnatural invaders, our bodies are forced to sort out the good from the bad. An overwhelmed body is too busy sorting to heal damaged cells. Therefore, the body needs cleaner water, air, foods, and products to ensure less contamination. Consumers can buy indoor air purifiers, invest in water filters, certified organic foods, organic household products, and body care.

Other natural ways to purify the body include drinking lemon water, eating rice bran, consuming dark veggies, sipping green tea, and doing a purification program. Sweating also helps rid trapped toxins in our bodies. Besides decreasing the chance for disease, other benefits include healthier looking skin, smoother function in the body, and what most people highly covet–weight loss.

Toxic stress on the body can manifest into physical illness and cloud the mind. Blockages may form internally from pollutants and cause stagnation or inspire diseases. Much like what happens in a clogged toilet, bodily sewage backs up until it overflows and causes more serious problems.

Purification is good for us – mentally and physically. Organic greens can help us think clearer and give us more energy to handle life’s ups and downs. Natural products can prevent inflammation and reduce damage done by our polluted world. Dr. Marone’s 10-Day Purification Cleanse, coupled with clean eating and natural supplements, is a great way to reduce the harm done. It’s a great start to a healthier lifestyle and can unlock the body’s fullest potential. Afterwards, relief comes from knowing whatever is left is what nature intended.

See also: http://maronewellness.com/just-for-women-help-with-your-most-common-complaints/

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

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

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

http://maronewellness.com/inflammation-some-solutions/

*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.

Sources:

http://www.globalhealingcenter.com/natural-health/most-common-hazardous-household-chemicals/

https://www.mindbodygreen.com/0-9818/5-unexpected-awesome-benefits-of-doing-a-cleanse.html

https://www.sciencedaily.com/releases/2015/10/151001100058.htm

http://abcnews.go.com/Health/women-put-average-168-chemicals-bodies-day-consumer/story?id=30615324