What does improved health mean to you? Simply putting on your socks? Waking up without pain? Working a full day without that cronic headache? Losing weight? Being able to be active? Everyone that comes into the office has a different goal to achieve. How would your life be different if you achieved that goal? Increased activity, more productive, more time with family, more activities you enjoy!
If you frequently deal with symptoms like joint pain, backaches or headaches, but have yet to visit Academy Chiropractic Centre for help, then you may be missing out on an effective and natural treatment option. Experience a holistic, drug-free, non-invasive treatment approach that has been shown to help treat dozens of different conditions.
One of the best things about receiving chiropractic adjustments is that they are a Chiropractic benefits including helping to naturally improve problems such as:
- Neck pain
- Back pain
- Arthritis and joint pain
- Surgery prevention
You can’t control everything in your life, but you can control !
Good nutrition is essential for good physical and mental health. What foods should I eat, and what foods to avoid? Do I need any type of supplements or vitamins? What is best for me and my family? One of the most important things you can do to help you eat healthier is to . Know what you are consuming and know how to read the product labels.
The benefits of good clean healthy eating cannot be overstated. It will give you energy, resilience, boost your immunity system, and help overcome or prevent illness.
What foods should I eat?
Eating healthy does NOT have to be boring. There is a massive amount of foods out there that are healthy, delicious and nutritious. Whole, unprocessed and natural foods are your best choices. We recommend grass-fed pasture meats, fish (not farmed), nuts and seeds, organic fruits (in moderation) and vegetables. And yes ... there are even snacks and desserts!
Meal planning and everyday eating can be made just a little bit easier. We have nutrition guides, recipes, recipe books and meal planners in the office, so you will never have to be out of ideas.
Organic Choices — Academy Chiropractic recommends choosing organic foods as much as possible. Fruits, vegetables, and meats that are not organic contain pesticides and hormones that can create serious damage to the body. These toxins overload your system with unnatural stress and increase your risk for several diseases such as Alzheimer’s, cancer, and diabetes.
Dairy — If you choose to consume dairy, get it from organic, naturally-raised sources that have undergone as little processing as possible.
Nuts and Seeds — Raw nuts and seeds are a healthy choice because they come loaded with protein, fiber, vitamins, healthy fats, amino acids and nutrients including hard-to-get minerals including magnesium, zinc and selenium. Healthy choices are walnuts, almonds, Brazil, pecans, pistachios, pumpkin seeds, sesame seeds, flaxseeds, sunflower and chia seeds.
Eating nuts and seeds regularly plays a key role in managing high cholesterol, high blood pressure, digestive disorders, heart disease, cardiovascular disease, diabetes, obesity, arthritis, osteoporosis, Alzheimer’s and dementia.
Avoid roasted, salted, candied, cocoa-dusted, yogurt-covered, or glazed nuts.
Fish — (not farmed) is a lean, healthy source of protein—and the oily kinds, such as wild salmon and sardines. These deliver heart-healthy and brain-healthy omega-3 fatty acids, that help boost your immune system and help reduce the risk of heart disease, stroke, cancer and other ailments.
Organic Chicken — In Canada, organic chickens must be raised with certified organic feed that contains no animal by‑products or antibiotics and any supplements, such as vitamins, must be approved by a certification body. Be aware that the terms “free range” and “free run” are for marketing purposes only, as there is no legal definition in either Canada or the U.S.
Skinless, boneless chicken breast is an excellent low-fat food. A 3‑ounce chicken breast packs 27 grams of protein, plus amino acids. Chicken is a great source of selenium, vitamin B6 (pyridoxine) and vitamin B3 (niacin).
Grass‑Fed Beef — Grass‑fed beef is lower in total calories, but contains more nutritional value. In addition to healthy protein, grass‑fed beef contains significant amounts of omega‑3 fatty acids, riboflavin, niacin, conjugated linoleic acid (CLA), vitamin B6, folate, vitamin B12, pantothenic acid, choline, betaine, calcium, iron, magnesium, phosphorus, potassium, sodium, zinc and selenium. Click here to read more about locally sourced grass-fed beef.
What foods should I avoid?
It’s not that I can’t eat junk food, I’m just making a
Poor food choices can contribute to diseases like diabetes, heart and stroke, and cancer. Diets that are high in grains and sugars, are nutritionally deficient and will have a negative effect on your body. Unhealthy diets can cause disease, illnesses, and other unwanted symptoms.
Anything that is high in sugar, refined grains (carbohydrates) and vegetable oils. It is important to avoid (or at least minimize) foods that contain:
- Added sugar (and high fructose corn syrup).
- Refined grains like white flour.
- Industrial vegetable oils.
- Artificial sweeteners and trans fats.
These are some of the unhealthiest (and most common) ingredients in the modern diet.
The importance of reading labels cannot be overstated, and this applies to all foods, even so-called “health foods”. By far the simplest way to eat healthy and lose weight, is to avoid processed foods as much as possible. Simply put, if it looks like it was made in a factory, then it’s probably bad for you.
A good rule to remember is that real food doesn’t need an ingredients list, because IS the ingredient.
“Foods“ to avoid:
- Artificial Sweeteners — This choice is a no-brainer.
- Aspartame (Equal, NutraSweet, NatraTaste Blue).
- Sucralose (Splenda).
- Acesulfame K (ACE K, Sunette, Equal Spoonful, Sweet One, Sweet ’n Safe).
- Saccharin (Sweet ’N Low, Sweet Twin).
- Use stevia.
- Sugary and Energy Drinks — added sugars are the single worst ingredient in the modern diet.
- Pizza — is one of the world’s most popular junk foods. This is not surprising, given that it tastes awesome and is incredibly convenient to eat. The problem is that most commercially prepared pizzas are made with seriously unhealthy ingredients. The dough is made from highly refined wheat flour, and the meats on them are usually processed. Pizza is also extremely high in calories.
- White Bread — is generally made from wheat, that contains the protein gluten. For this reason, all wheat-based breads are a bad idea for people who have celiac disease or gluten sensitivity. However, most commercial breads are unhealthy, even for people who do tolerate gluten. This is because the great majority of them are made from refined wheat, that is low in essential nutrients (empty calories) and leads to rapid spikes in blood sugar.
- Fruit Juices — are often assumed to be healthy, but this is a mistake. Many fruit juices are actually little more than fruit-flavored sugar water. It is true that the juice contains some antioxidants and vitamin C, but this must be weighed against the large amount of liquid sugar. In fact, fruit juice contains just as much sugar as most popular soft drinks, and sometimes even more.
- Industrial Vegetable Oils — In the last 100 years or so, people have increased their consumption of added fats. However, this is entirely explained by a drastic increase in the consumption of refined vegetable oils, such as soybean oil, corn oil, cottonseed oil and canola oil. These oils are very high in omega-6 fatty acids, which humans never consumed in such large amounts before. There are many serious concerns with these oils. They are highly sensitive to oxidation and cause increased oxidative stress in the body. They have also been linked to increased risk of cancer.
Use healthier fats like coconut oil, butter, extra virgin olive oil or avocado oil instead.
- Margarine — used to be considered a healthy alternative to butter. Fortunately, most people have now realized that this is far from being true. Margarine is a highly processed pseudo-food that has been engineered to look and taste like butter. It is loaded with artificial ingredients, and is usually made with industrial vegetable oils that have been hydrogenated to make them more solid. This increases their trans fat content significantly. Keep in mind that manufacturers are allowed to label their products with “no trans fat” as long as it contains less than .5 grams per serving. That is still a significant amount!
Use real butter instead, preferably from grass-fed cows.
- Pastries, Cookies and Cakes — are extremely unhealthy. They are generally made with refined sugar, refined wheat flour and added fats, which are often disturbingly unhealthy fats like shortening (high in trans fats). These tasty treats are literally some of the worst things that you can put into your body. Almost no essential nutrients, but tons of calories and unhealthy ingredients.
- French Fries and Potato Chips — These foods are very high in calories, and it is easy to eat excessive amounts. Several studies link consumption of french fries and potato chips with weight gain. These foods may also contain large amounts of acrylamides, carcinogenic substances that form when potatoes are fried, baked or roasted.
- Low-Fat Yogurt — Yogurt can be incredibly healthy. Unfortunately, most yogurts found in the grocery store are extremely bad for you. They are frequently low in fat but loaded with sugar to make up for the lack of taste that the fats provided. Put simply, the yogurt has had the healthy, natural dairy fats removed, only to be replaced with something much, much worse. Additionally, many yogurts don’t actually contain probiotic bacteria, as generally believed. They have often been pasteurized after fermentation, that kills all the bacteria.
Choose regular, full-fat yogurt that contains live or active cultures (probiotics). If you can, choose yogurt from grass-fed cows.
- Ice Cream — is one of the most delicious foods on the planet. Unfortunately, it is also one of the unhealthiest. Most commercial ice cream is loaded with sugar. Ice cream is also high in calories, and it is very easy to eat excessive amounts. Eating it for dessert is even worse because then you’re adding it all on top of your total calorie intake.
Make your own ice cream using healthier ingredients and significantly less (or no) sugar.
- Candy Bars — are incredibly unhealthy. They are high in sugar, refined wheat flour and processed fats. They are also very low in essential nutrients. Processed foods like candy bars are generally engineered to be super tasty (so you eat more), and have been designed so that it’s very easy to eat them quickly. A candy bar may taste good and cause some short-term satiety, but you’ll be hungry again very quickly because of the way these high-sugar treats are metabolized.
Eat a piece of real high-cocoa dark chocolate.
- Processed Meats — Even though unprocessed meat can be healthy and nutritious, the same is NOT TRUE for processed meats. Studies show that people who eat processed meats (bacon, sausages, pepperoni and other “processed” meats) have a higher risk of many serious diseases, including colon cancer, type 2 diabetes and heart disease.
- Processed Cheese — Regular cheese is healthy. It is loaded with nutrients, and a single slice of cheese contains all the same nutrients as an entire glass of milk. However, processed cheese products are nothing like regular cheese. They are mostly made with filler ingredients that are combined and engineered to have a similar look and texture as cheese. Cheese is healthy, but processed cheese is not. Read the labels, and make sure that the cheese you’re eating is actually cheese.
- Most Fast Food Meals — Generally speaking, “fast food” chains serve only junk foods. The majority of the food they offer is mass-produced, highly engineered junk food with very little nutritional value. These places are often very cheap, but keep in mind that junk food costs you twice. For every penny you save on junk food, chances are that it’s going to cost you many times more in the future.
Supplements and Vitamins.
Vitamin D3 — Influences the function of your nerves and muscles. It also helps reduce inflammation. Vitamin D3 is correlated with immune function and contributes to optimal body function. Research has shown that without adequate levels of vitamin D3, the body is more susceptible to a host of debilitating conditions, including:
- Type 2 diabetes.
- High blood pressure.
- Mood disorders (like depression).
- Multiple sclerosis.
- Chronic fatigue syndrome.
- Kidney stones.
- Neurodegenerative diseases (like Alzheimer’s disease).
Vitamin C — (also known as ascorbic acid) is abundant in vegetables and fruits. A water-soluble vitamin and powerful antioxidant. It helps the body repair and regenerates connective tissue, including bones, blood vessels, and skin. It also helps protect against heart disease, aid in the absorption of iron, and decrease total and LDL (“bad”) cholesterol and triglycerides.
Research indicates that vitamin C may help protect against a variety of cancers by combating free radicals and helps neutralize the effects of nitrites (preservatives found in some packaged foods that may raise the risk of certain forms of cancer). Supplemental vitamin C may also lessen the duration and symptoms of a common cold, help delay or prevent cataracts, and support healthy immune function.
Supplemental vitamin C may also lessen the duration and symptoms of a common cold, help delay or prevent cataracts, and supports a healthy immune system.
Probiotics — are live bacteria and yeasts that are good for your health, especially your digestive system. We usually think of these as germs that cause diseases, but your body is full of bacteria, both good and bad. Probiotics are often called “good” or “helpful” bacteria because they help keep your gut healthy.
You can find probiotics in supplements and some foods, like yogurt, and help with digestion.
Food label “buzzwords” explained
Billions of dollars are sent each year on promoting food products. Don’t be fooled by all of the hype and marketing the food industry puts into their products, and how it is packaged. The buying decision is highly driven by attractive, stylish packaging created to sell their product. After all, consumers have a perception that what you see is what you get.
Know exactly what you are buying for you and your family.
Fresh — The word “fresh” brings to mind picking a nice ripe strawberry right off the bush. But in the world of packaged food, the word takes on a . “Fresh” may be used to indicate that the food has not been preserved or processed in any way. “Fresh” may also indicate the age of a food - fresh-baked bread, farm-fresh produce, freshly-ground coffee beans - and should be accompanied by a “packaged-on” date. Since taste is subjective and up to the consumer, food companies can get away with claiming something is fresh-tasting even if it has been frozen and/or on the shelf for awhile.
Natural — Ah, nature - the mere mention of it hints at health benefits, and makes a consumer feel good about their purchase. But just because the word “natural” is on a food label, does not instantly make it better or more wholesome. Foods labelled “natural” may still contain a lot of sugar or fat. And though a food that has been processed or contains additives can no longer be classified as “100% natural,” that doesn’t necessarily mean that it is bad for you.
Homemade — It may strike you as strange to see the word “homemade" on a food you’re buying at the supermarket, but there it is. While it is potentially misleading, a food can be labelled “home-style” or “like homemade” or “tastes like homemade” even if it is made from a mix. However, the term “homemade” alone can’t be used on commercially prepared foods.
Organic — Like the word “natural,” the word “organic” may lead consumers to believe that they’re buying wholesome, nutritious food. But while some certified organic foods may be quite good for you, organic food production is more about environmentally-sustainable production practices and humane treatment of animals. In Canada, it is mandatory that a food claiming to be organic be certified by an appropriate certifying body (either in Canada or the US). It may bear the Canada Organic logo, a seal that assures you the food you’re choosing was grown and processed according to an agreed-upon set of standards. However, the use of the logo is voluntary so not all certified organic products will have that logo.