5 Healthy Snack Recipes for Fall

Fall weather, football, and holidays are fast upon us. With the season comes more celebrating and snacking, but this doesn’t mean you have to sacrifice your health in the process. Read on for snack recipes and ideas that support your quest for inflammation-free eating.

Food choices that support optimal function in the body include grass-fed meat, wild game, wild caught fish, shellfish, chicken, omega-3 eggs, vegetables and leafy greens, nuts (raw or dry roasted), spices, olive oil, coconut oil, butter, cream, avocado, bacon, coffee, tea, and more.

Want to indulge during the big game or a holiday party? Red wine or stout beer are options, proving that you can have great tasting foods and beverages that are also anti-inflammatory.

Foods that create a pro-inflammatory state in the body, on the other hand, include refined sugar, refined grains, grain flour, trans fats, and refined omega-6 seed oils (corn, safflower, sunflower, peanuts, etc.) and similar foods fall in this category (1).

Try these healthier twists on popular snack items this fall.

Homemade Trail Mix

You can create a trail mix that’s packed with nutrition, yet still anti-inflammatory. This homemade trail mix is perfect for traveling, toting along during your next hike or bike ride, or to accompany the next Bengals game. Start with our suggested recipe, or modify to include your favorite nuts or fruits:

• Almonds – whole or slivered

• Walnuts or macadamia nuts

• Dried cherries

• Dried blueberries (with no sugar added)

• Roasted pumpkin or acorn squash seeds (buy them already roasted at the store, or roast your own this time of year)

• Dried Apricots
  
  Missing the chocolate from your old trail mix recipe? Add in a few bits of extra dark chocolate if that fits within your nutrition goals.  

Nut-Butter Stuffed Apples

Candied apples are a favorite this time of year, and you don’t have to miss out on a delicious treat that might just remind you of it! Core your favorite fall varietal of apple, then fill it with your favorite nut butter. Bake at 350 for about 30 minutes, depending on the apple you use. The apple should be tender, but still holding its shape well. You will have a dense, flavorful dessert that won’t leave you feeling guilty. We think almond butter works best in this recipe (2).

Home-made (or Store Bought) Jerky

If you have your own smoker, try your hand at a natural home-made jerky. If not, look for a high quality brand without artificial ingredients, preservatives or additives. Try to avoid ingredients like MSG, corn syrup, artificial colors and flavors. Brands including Three Jerks, Oberto, and Lawless all raise the bar when it comes to keeping their jerky natural.

DIY Energy Bars

If you miss your energy bars (which are typically not anti-inflammatory or primal), no need to worry: you can make your own, and then you can know exactly what you are eating.

Homemade energy and protein bars are much easier than you probably realized. The best part: you will be avoiding all the added sugars, flavorings and preservatives that many of the store bought bars have.

Create combinations with healthy fats and protein to keep your energy levels high. All you need is a baking pan, a great blender or food processor, and a few simple ingredients. Seedless dates work to help bind the bars together and provide a natural sweetness. Try these recipes, or experiment with other ingredients to create your own.

Combo #1:

• 1/4 cup cherries

• 1/4 cup seedless and pitted whole dates

• 1/2 cup raw almonds

• 1 Tbsp creamy natural almond butter

• pinch of sea salt

Combo #2: 

• 1/4 cup dried blueberries

• 1/4 cup seedless and pitted whole dates

• ½ cup cashews

• 1/2 tsp finely grated lemon zest

• 1/4 tsp cinnamon

Combo #3:

• 1/2 cup seedless and pitted whole dates

• 1/3 cup cashews

• dash of sea salt

•  Zest of 1 lime (if desired)

•  1/2 tbsp lime juice (if desired)

•  1/3 cup shredded coconut

How to make them:

Always blend the dates and fruit ingredients together first. Then transfer to a bowl. Next, pulse the nuts into a rough nut-flour consistency. Add all ingredients together and knead with your hands. Spread evenly and press firmly into a cake pan.

Chill for about 20 minutes to help the bars set. Slice and enjoy. Alternatively: roll into ball shapes for “power balls” instead. Wrap bars in plastic wrap or keep power balls in small bags. Load some up into your car to enjoy after the gym or during your daily commute.

Chili-lime Chicken Wings

No list would be complete without something to eat on game days. You don’t need breading or a deep fryer to enjoy a good chicken wing.

Here’s the recipe:  

 ½ medium onion, roughly chopped

  2 jalapeno peppers, seeds removed

  3 garlic cloves, peeled

• ½ cup cilantro, tightly packed

• Freshly ground pepper

• Zest from 2 limes

•  ¼ cup lime juice

• 2 tablespoons coconut aminos

•  6 pounds chicken wings and/or drumsticks

•  1-2 tablespoons melted fat of choice

• 4 limes, cut into wedges (2)

Here’s what to do:

Blend the onion, peppers, garlic, cilantro, ground pepper, lime zest and juice, and coconut aminos (if desired) until you have a bright green puree. Pour the marinade over the chicken wings in a large bowl, mix well, and marinate for at least 30 minutes, but up to 12 hours.

Take the wings out of the refrigerator 30 minutes before you plan to cook them. Bake at 425 in the oven on a greased wire rack for 30 minutes, flipping halfway. Want to fire up the grill? Grill over medium heat for about 15 minutes, turning once.

Learn More About Making Pro-Inflammatory Food Choices

Ready to change the way you think about snacking? Or do you want to learn more about lifestyle changes that can improve your health? Give Dr. Bradford a call today to learn more about whole food-based nutrition that can taste great and keep your energy levels high. Call Cincinnati Rehabilitation Center today at 513.772.9065 to learn more.

Sources/References:

1.     Seaman, David R. (2016-04-02). The DeFlame Diet: DeFlame your diet, body, and mind (p. 2). Shadow Panther Press. Kindle Edition. 

2.     http://greatist.com/health/paleo-recipes-list

How Nutrition Can Move You Towards a Healthier State

Maybe you have heard of anti-inflammatory dietary changes. But what exactly does it mean—and how do you take the steps to implement this lifestyle change?  

First, we’d rather avoid the word “diet” completely when it comes to nutrition. That’s because there are already so many negative connotations that come with the idea of a “diet.” Often times we think of what we have to give up, or, in other situations, we immediately start to think of a meal-to-meal, short-term approach to how we eat (1).

How to Avoid Acute & Chronic Dietary Inflammation 

Think of an anti-inflammatory approach as eating healthy, anti-inflammatory foods that support and encourage normal—and optimal—body function. This would be what Dr. David Seaman, in his book, The DeFlame Diet, calls foods that are in a “DeFlamed” state.

Dr. Seaman writes, “… we can definitely ‘DeFlame’ ourselves, which refers to creating  an anti-inflammatory state of body metabolism; a healing state. In other words, the DeFlame Diet is specifically named for the dietary and health goal of inflammation reduction,” he adds (1).

This “deflamed state” (or anti-inflammatory state) is in contrast with foods that are pro-inflammatory. These are foods that hurt our body and can promote disease.

Anti-Inflammatory vs. Pro-Inflammatory Food Choices 

Food choices that support optimal function in the body include grass-fed meat, wild game, wild caught fish, shellfish, chicken, omega-3 eggs, vegetables and leafy greens, nuts (raw or dry roasted), spices, olive oil, coconut oil, butter, cream, avocado, bacon, coffee, tea, and more. Even red wine and stout beer fall under this category. Food choices that create a pro-inflammatory state often are ones that are refined. Refined sugar, refined grains, grain flour, trans fats, and refined omega-6 seed oils (corn, safflower, sunflower, peanuts, etc.) and more fall in this category (1).

And just how often are we, in general, eating the foods that promote inflammation in the body? As much as 60 percent of all calories that the average person in America consumes come from foods that promote inflammation (1).

If we do eat refined sugar or flour, or refined omega-6 seed oils, and/or trans fats, the body responds immediately: our body will generate an immediate, low level inflammatory response. Over time, this becomes chronic. If we adopt the DeFlame Diet mindset, we can ask an important question when we are about to eat something. The question we can ask ourselves, is, “Will this food inflame my body or help to ‘DeFlame’ my body?” The answer can help us make decision that will positively impact our health (1). 

More About Inflammation 

Keeping in mind how chronic diseases are diseases of chronic inflammation, you can see just how important our long-term choices are when it comes to food. But, if you need more motivation, consider how you will age more gracefully, feel better, heal quicker and you will even respond better to your ongoing chiropractic adjustments.

Chronic inflammation, on the other hand, has been tied to cold symptoms, the flu, frequent allergies, arthritis, fibromyalgia, chronic fatigue syndrome, sinusitis, Alzheimer’s disease, Parkinson’s disease, cancer, heart disease, osteoporosis, hypertension, depression, diabetes, and more (1). 

Keep in mind that food isn’t the only factor that can add an inflammatory burden on our bodies. If our lifestyle has regular stress, lack of sleep, lack of exercise and eating inflammatory foods, then chronic inflammation can also develop.

Learn More About Making Choices to Reduce Inflammation

Ready to reduce diet-induced chronic inflammation? Or do you want to learn more about lifestyle changes that can help you reduce chronic inflammation?  

Talk to Dr. Bradford if you are interested in learning more about this approach, and/or the steps you can take to have a supportive environment if you are looking to implement lifestyle change. Give Cincinnati Rehabilitation Center a call today at 513.772.9065 to learn more.

Information from this article was taken from Dr. David Seaman’s book on the topic, The DeFlame Diet. DeFlame your diet, body, and mind.

Source

1.     Seaman, David R. (2016-04-02). The DeFlame Diet: DeFlame your diet, body, and mind (p. 2). Shadow Panther Press. Kindle Edition. 

What Professional Athletes Say About Chiropractic

There are countless professional athletes who have endorsed chiropractic. These athletes cite the power of chiropractic in their continued health and wellness, and in helping them work to prevent injury. Take a look at just a few of these chiropractic endorsements below.  

1. Arnold Schwarzenegger

“I am very fortunate to have, so-to-speak, my in-house chiropractor…He adjusts my wife, my kids, me, everybody gets an adjustment. And we feel always great when [our chiropractor] leaves. Even when I have athletic injuries he's always there for me, and helps me. So it's really terrific, and I know that first hand. That's why I always will be traveling around, all over the world, talking highly about the profession of chiropractic.

You chiropractic doctors are really miracle workers, and that's why it's really great to have you here, part of the Arnold Classic. Because, like I said, the Arnold Classic and Fitness Weekend are about health and about fitness and preventive care.”

2. Tom Brady

“Chiropractic just makes you feel so much better. When I walk out of the clinic, I feel like I'm about three inches taller and everything's in place. And as long as I see the chiropractor, I feel like I'm one step ahead of the game."  

3. Venus Williams

"Chiropractic gives me the flexibility I need to keep in the game."

4. Dan O’Brien, Gold Medalist and World Champion Decathlete

“If I could put a percentage value on it, I think I compete eight to ten percent better from regular Chiropractic care. I think that is how much of a benefit it is–if not more.  If it wasn’t for Chiropractic, I wouldn’t have won the gold medal.”

5. Emmitt Smith, on the power of chiropractic

“If you traveled where I’ve traveled, done what I’ve done and seen the results that I’ve been getting, then you’d understand where I’m coming from.”

6. Joe Montana

”Chiropractic care works for me.”

7. John Stockton, when asked the secret to his longevity in NBA

“[Chiropractic has] been great for me, and for my family".

8. Michael Jordan

“I didn’t know how much I could improve until I started seeing a chiropractor. Since I’ve been in chiropractic, I’ve improved by leaps and bounds both mentally and physically.”

9. Johnny Damon

"Without chiropractic, I wouldn't be able to play consistently throughout the season." 

10. Evander Holyfield 

“I have to have an adjustment before I go into the ring.  The majority of boxers go to get that edge." 

Ready to make your own leaps and bounds, both mentally and physically? At CRC, we partner with you to create a healthier life, whether you consider yourself an athlete or not.  Give us a call today at 513.772.9065.

New Year, New You: CRC at Jungle Jim's

New Year, New You

Come see us at Jungle Jim's for the New Year, New You event this coming Saturday, January 23, 2016.

Be sure to bring your friends and family to the Health Fair. The fair runs from 11 AM to 4 PM, and we’ll have Dionne doing complimentary chair massages throughout the day! Remember a few of the benefits of massage therapy include reduced muscle inflammation, stress relief, lower blood pressure, increased circulation, relief from headaches, better sleep--and more! 

The event is at the Fairfield Jungle Jim’s location inside the Oscar Event Center. We hope to see you there! 

The Connection Between Posture, Your Neck & Your Health

No matter if you’ve come to us for relief care, corrective care or ongoing wellness care, you’ve heard us talk about your spinal health. In particular, one of the first things we tell our patients about is the health of their cervical curve.

Located in your neck area, the cervical curve is where the first seven vertebrae of your spine are located. A healthy cervical curve would resemble a “C” shape, but as we place stress on the body—both major stressors such as trauma to the neck and incremental stressors—we can lose this optimal and natural curve.

Across the spectrum of neck curvatures, we see the following:

·      Lordotic: This state is the “C” shaped curvature that is your natural, desired and healthy curvature in the neck, which is about 42 degrees when standing upright.

·      Hypolordotic or Alordotic: This state is where you have a decreased curve or no curve, as reflected in an X-ray.

·      Reverse Curve or Kyphotic: This state is when the neck is curving in the opposite direction of your natural and intended curvature.

·      “S” Curve: Having an “S” curve means your spine has both a lordotic and kyphotic curve.

Our Natural Neck Curve: Holding & Transferring Stress Throughout the Body

Your neck has a “C” shaped curve so that it can absorb and manage forces we experience throughout the day. In a healthy spine, we’re able to efficiently reduce the stress that is placed on our spinal joints on a daily basis.

For people without a lordotic curve, they often experience headaches or migraines. That’s in part because when we lose our ideal shape in our neck it can result in increased stress in the neck, upper back and head. The natural curve in your neck is what allows for “shock absorption” to reduce the stress to those areas. 

The discs can also begin to lose their overall integrity, wear out or degenerate quicker. They are not able to receive as much nutrition from our blood, which keeps them healthy, and in turn they become more susceptible to injuries. Holding an increased amount of weight, our discs can then get worn out, dehydrated, and injured more easily, increasing the odds of a bulge or herniation.  

At the same time, the Central Nervous System, as it runs through the spinal column, gets pulled and stretched in ways that also cause pain. This can cause pain to radiate or travel into the arms or legs and other areas. The good news is that through corrective treatments, including chiropractic, and improving our posture, we can work to restore an optimal curve in our neck.

What Can You Do To Restore a Healthy Curve in Your Neck?

Now that you are ready to start being more mindful of your posture, here are a few of the top ways to improve or maintain your posture:

1. If you haven’t already, visit your chiropractor for an exam and possible X-ray to discover the current health of your spine. Dr. Bradford will walk you through an approach that can examine your spine, your nervous system, and other major factors of your health to identify, correct, improve—or maintain—your overall health.

We like to point out that not all our patients are experiencing pain or health ailments when they visit us; in fact, many come because they want to maintain wellness, improve performance and longevity and continue to encourage habits that help them reduce the likelihood of injury.

2. Take time out to examine your posture throughout the day. Examine your posture while standing, sitting, driving and even evaluate your posture when you sleep.

3. Don’t forget to stay hydrated. When focusing on improving posture, don’t forget about water or other nutrient-packed sources of hydration. Part of the big picture is that your body does require water to maintain soft tissue elasticity and the optimal amount of fluid in your joints.

4. Consider replacing or adjusting how you wear your purse. If your bag is heavy (say, more than 10 pounds for the average person), it can add unnecessary stress to your body, and it can also cause your spine to curve over time. If you wear a purse or bag on the same shoulder each day, your body may be elevating that shoulder to compensate as it carries your bag. Over time this can lead to asymmetry in your posture. At the very least, aim to make your purse less heavy, and switch sides if you can’t avoid using a single-strap purse.

5. Check for proper posture when standing by taking advantage of a mirror. In front of your mirror, face your body sideways and see how it feels to have your ears, shoulders, hips, knees and ankles aligned. Ensure your shoulders are not rounded and your back is not arched. Consider starting each day this way to serve as a bit of a benchmark to remind yourself of what it feels like to have proper posture when you stand.

6. Ask your Chiropractor to give you feedback on your sleep posture. It’s not ideal to sleep on your stomach, so try to avoid doing so for the health of your neck and back. Talk to us about your particular sleep position(s) so we can evaluate how this is affecting your posture. 

Maintaining Proper Posture Is Not Easy!

Working on having proper posture is an ongoing effort. Schedule an appointment with us today if you’d like to learn more about what you can do to improve the health of your spine, including how we can help you setup your workspace to be ergonomically optimized. 

Gift Ideas for Everyone On Your List

Looking for a few gift ideas that you can give your loved ones—or maybe even treat yourself to this year?

We’ve compiled 14 gift ideas that can help inspire you as you look to support your loved one’s healthy habits. Ask us for more information on any of the gift ideas we've compiled.

1. Give a gift that keeps on giving! Your loved ones will thank you after they use Biofreeze or any sore muscle or joints. Ask Dr. Bradford for more information on how Biofreeze is best used. 

2. Cataplex D is a supplement that supports bone health, mineral absorption, and immune system function. Another supplement is Tuna Omega-3 oil, which provides you with omega-3 fatty acids. Ask Dr. Bradford for more information on the supplements that are right for you.

3. Know a foodie who seems to have every kind of kitchen tool or appliance? Get him or her a unique food storage saver in tomato and grapefruit designs. These are not only unique, but they're useful storage solutions that extend the shelf-life of your herbs, fruits and vegetables.

4. Who says healthy eating can’t also be convenient? Give a Quest Nutrition QuestBar in pumpkin pie (a limited time flavor) or in chocolate chip cookie dough for an on-the-go snack.

5. This year, give someone a self massage tool. This massage tool was designed to get to hard-to-reach aches and pains, ideal for when you can’t get in for a massage.

6. Encourage hydration by giving that special someone a water bottle this year. Staying hydrated alone can help you lose weight, increase your energy and meet that upcoming New Year’s resolution faster.

7. Have someone who enjoys reading—or just someone ready to become their best self? Consider Search Inside Yourself: The Unexpected Path to Achieving Success, Happiness (and World Peace) by authors Daniel Goleman and Chade-Meng Tan. In the book, Tab, who was one of Google’s earliest engineers, uncovers his method for enhancing emotional intelligence throughout your life, and how that can be applied to health, happiness and even productivity.

8. You may have already heard Dr. Bradford talk about using Thera-Bands tubes (or bands), which help you workout just about anywhere. The tubes are very versatile and offer multiple levels of resistance. The tubes are great to use no matter if you’re working on exercises for your rotator cuff, neck, arms, back, leg or hips, as recommended by Dr. Bradford. 

9. Know someone who loves to cook, or maybe someone who is looking to incorporate healthier, homemade food into their lifestyle? A food processor is a great gift idea to promote healthier food choices.  

10. The 4-Hour Body, written by Tim Ferris, is a book that details Ferris’ exploration with the human body in order to achieve what many deem impossible. Whether it’s fat loss, running a marathon, or performing better in another area of your life, Ferris’ book helps you find results that can help you achieve your biggest goals.

11. There are quite a few to choose from, but a blow-up exercise ball on wheels can be used as a chair in a loved one’s office, or even at their home. You can also use an exercise ball for an effective exercise routine as well as to stretch your spine.

12. If you know a CrossFit athlete or weightlifter, they might already have one of these! Consider getting someone you know a foam roller, used to release muscle tightness and/or trigger points. Soon your friends may wonder what they did before you gave them one of these.

13. Know someone who considers themselves a Yogi or Yogini? Here’s an idea: a portable yoga mat that lets you practice yoga from anywhere. Available in multiple colors, you can give that special someone a yoga mat in their favorite color.

14.  Last but not least (and probably everyone’s favorite!): get almost anyone in your life a Cincinnati Rehabilitation Center massage gift certificate. Now through December 31, 2015, we’re offering 60-minute massage gift certificates for only $45. Give us a call today at 513.772.9065 to get your gift cards.

Healthy Recipes for Thanksgiving

In the spirit of Thanksgiving, we want to be sure to mention how grateful we are for our patients and for our health.

And, with the holiday season officially kicking off with Thanksgiving, we know that many people begin to worry or stress out about what they are eating.

Following the guidelines that Dr. Bradford normally provides you, aim to follow your optimal nutrition at least 80 percent of the time this holiday season. For many, that may just mean your health journey will include a “cheat day”—or more than one “cheat day”—so that you can fully enjoy time with family and friends in the coming weeks. That’s not something to feel guilty about.

With a long-term, consistent focus on a low-glycemic index foods, hydration and eating anti-inflammatory foods that provide ample energy, nutrients/phytonutrients, vitamins, minerals, and essential fatty acids, one or two days will not set back your health and wellness goals.

Ask us for more information about a practical way to incorporate nutrition that can help address inflammation in order to promote your health.

With that in mind, we rounded up 10 recipes—all inspired by holiday staples.

These recipes, with links below, are whole foods-focused, and they minimize processed sugars and grains. These are dishes that people won’t even realize are healthier alternatives to your traditional staples:

1.    Sweet Potato Casserole

2.   Bacon and Chive Sweet Potato Biscuits

3.   Green Been Casserole 

4.   Paleo Gravy 

5.   Carrot and Parsnip Salad 

6.   Baked Ham with Sage, Garlic and Thyme 

7.    Primal Turkey 

8.   Paleo Cranberry Sauce 

9.   Pecan Pie

10.  Pumpkin Pie 

Looking for more health tips and resources? Be sure to connect with us on Facebook.

Image credit: original photos via Primal Palate, PaleOMG, CupcakesOMG, Amazing Paleo, Beard and Bonnet, Feel Great in 8, and Primally Inspired.