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 to Train and Recover Like an Olympian: Kinesio Tape & Cupping

Did you watch the Olympics?

Whether it’s volleyball, gymnastics, archery, tennis or a track event, you may have seen some of the athletes with tape on various parts of their bodies. Some have it on their shoulders, some on their back, and still others have it on their feet, calves or even near their abdomen.

You might have wondered: What exactly is that tape for?

The strips of tape you see on athletes’ bodies is actually what’s called Kinesio tape, or kinesio tex tape. This kind of tape—also just called KT tape—is made up of elastic fibers, and it can be applied to the skin to help support the lymphatic, neural, muscular and fascial systems.

More than 40 years ago, a doctor created the tape to help support the work he was doing with his patients. He created a kind of tape that had the ideal amount of adhesive so that it would stay on patients’ bodies while they moved or exercised. Fast-forward to today and it is used to support alignment, for rehabilitation, for pain, and also during competition.

While it’s difficult to know why each Olympic athlete is using the kinesio tape method, you can bet that they are trying to add a bit of support to their soft tissue that may be over-worked. In other cases, it is likely they are supporting muscles that have been strained or injured at some point in their training. You can imagine just how much these athletes train year-round, so they are willing to try a variety of methods that support improved mobility, better performance, and faster recovery.

Tape that Mimics Our Skin

In many ways, the tape you see athletes using actually mimics our skin, so after applying, people can use KT tape to further support their muscles or in some cases, limit muscle movement in those areas. When combined with treatments including chiropractic, physical therapy and stretching, kinesio tape can be used for preventative measures and to provide benefit to the circulatory system and our ligaments, tendons and joints…and not just for world-class athletes!

Cupping Therapy

Besides the tape you see on athletes, you’ve also probably noticed the large, circular bruises you see on them, especially common with the swimmers. This is a cupping technique—centuries old—which is used as a functional soft tissue therapy. One simple way of thinking about is that it’s the opposite of massage, which would be a compression therapy. With cupping therapy, the suction of the cups increases blood flow and helps to release tight myofascial tissue through decompression forces. The athletes we see on TV are likely using it to also relieve tension and for optimal recovery.

Improve Your Health at Cincinnati Rehabilitation Center

Want to know more about these and other treatments that are safe and effective ways of helping the body naturally heal? Call us today at 513.772.9065.

CRC's Reading List

At Cincinnati Rehabilitation Center, we are advocates of continually finding new information that can support your health and wellness goals. Here are 5 books that might be worth a read if you’re looking to make steps to improve your well-being or lifestyle.

1. The Deflame Diet by Dr. David Seaman.

If you follow CRC on Facebook, you may have seen us mention pro-inflammatoryor anti-inflammatory foods. This is a book on that topic which was just written and published by my nutrition mentor. This is who many of my patients have heard me reference for nutrition advice, Dr. David Seaman. Previously he had only written textbooks, but he’s now published a book for the general population.

Who might benefit: Anyone looking for an in-depth, educational resource that delves into inflammation in great detail – all in an understandable format.

2. The 4-Hour Body by Timothy Ferris.

This is one I recommend all the time for practical and actionable fat loss and nutrition advice. Coming from the popular blogger Timothy Ferris, this is easy to read book, but it is still very effective in helping you get results that don’t just require pure discipline. If you are hoping to make lifestyle, diet and/or exercise changes then this #1 New York Times Bestseller might just the book for you.

Who might benefit: Ferris wrote the book inspired by the question: “For all things physical, what are the tiniest changes that produce the biggest results?” If that question makes you want to know more, this book is for you.

 3. Practical Paleo by Diane Sanfilippo or Paleo for Beginners by John Chatham.

I have both of these books and they are very similar: they are great introductory guides to knowing more - and getting started - with a paleo-friendly lifestyle. Both books are still written in an easy-to-read format, so it doesn’t have to be difficult to take in the information they present, even when it’s scientific. These books also include sections on how to prepare meals, as well as meal and recipe ideas.

Who might benefit: If you are a little bit skeptical or just want to know more about the Paleo diet, then either of these books are for you. They answer many of the most common questions about the paleo lifestyle/diet. There is also a grocery shopping guide with Chatham’s book to help you get started.

4. The 4-Hour Chef by Timothy Ferris.

Serial entrepreneur Timothy Ferris makes the list again. Here is another great resource to check out: you can even pick and choose the chapters that are most relevant to you, if you don’t want to read the entire book. This book takes the complex, and makes it simple when it comes to all things cooking-related. Learn the secrets and tips from world-renowned chefs, pro athletes, master sommeliers, and many more people.

Who might benefit: This book has been described as a “cookbook for people who don’t buy cookbooks.” In part, that’s because the book gives you the building blocks to start cooking. From there, you can take your cooking mastery as far as you want.

Looking for more health or lifestyle- related information? Next time you are in, let us know if there is a topic you’d like us to cover on this blog.

What to Know About Probiotics: Your Questions Answered

What Are Probiotics & Prebiotics?

Probiotics are living microorganisms that naturally exist in certain fermented foods including kefir, tempeh, miso, buttermilk, pickles, sauerkraut or pickled vegetables. They are a type of bacteria that produces lactic acid—but not to be confused with the kind of lactic acid you think of that our bodies produce after you go for a long run.

By definition, they mean “for life,” which is fitting because they are bacteria that offer health benefits to us. We have trillions of microorganisms in our bodies, and when we are healthy, these microorganisms are in good balance. Did you know? A healthy adult human has more cells of outside microorganisms inside its GI tract than it does of its own cells of the entire body combined. These microorganisms are essential to our bodies functioning properly.

Probiotics support our immune system, including our ability to fight infection, and they help us optimize our overall intestinal function, specifically the ability to absorb nutrients. Just consider how 80 percent of our entire immune system is in our digestive tract! Within our gut, probiotics improve the balance of microbes while working against any pathogens or harmful bacteria.

While more research is needed, research has supported that these beneficial bacteria may also:

• Improve gut health after taking certain antibiotics
• Increase our absorption of nutrients needed from food
• Help our gut recover after severe stressors
• Help with recovery from certain intestinal infections
• Prevent or reduce the severity of colds or the flu
• Synthesize Vitamin K and other beneficial substances
• Aid in the proper function of our liver and thyroid

Probiotics need food that they live off, also known as prebiotics, which is why you hear of both prebiotics and probiotics together so often. In most cases, prebiotics refers to non-digestible food components such as fiber. Prebiotics are found in a variety of foods such as bananas, onions, and even artichokes. The benefits of probiotics will be maximized when we combine them with prebiotics. Yogurt and kefir are considered “symbiotic” because they combine probiotics and prebiotics.

“I Want the ‘Good’ Bacteria!”

Knowing how our gut health impacts our entire health, what does that mean for you if you’re looking to introduce more probiotics into your diet?

All of us were born with this so-called “good bacteria” present in our bodies. Our gut flora can be negatively impacted by prescription antibiotics, sugar, excess grains, stress and other chemical stressors. Because of these factors, we look to add more of the “good” bacteria to restore our natural balance within the gut.

If you’re ready to restore your gut health through probiotics, start with the foods you are eating. Depending on your other health and wellness objectives, a few options to consider include:

• Sauerkraut
• Kimchi
• Coconut kefir
• Raw and unpasteurized cheeses 
• High quality yogurt (many brands are low quality and full of unnecessary sugar)
• Kombucha (mixed with chia seeds makes a great Probiotic and Prebiotic combination)

With so many different options (and so many companies touting their foods as being probiotic-friendly), let us help you wade through the options to find what is right for you.

Before you decide to add probiotic supplementation to your diet, ask Dr. Bradford about what is right for you.  Probiotic supplements can be one of the most important and most beneficial supplements a person takes, but, not all probiotic supplements are created equal. There are several that may be beneficial and/or recommended for you depending on your needs. If a supplement is right for you, Dr. Bradford can help you set up a plan that includes an effective supplement with a synergistic blend of probiotic strains and prebiotic fibers.

References/Further Reading

1. http://www.ncbi.nlm.nih.gov/pubmed/19651563
2. http://www.ncbi.nlm.nih.gov/pubmed/18313433
3. http://nccam.nih.gov/health/probiotics
4. http://www.ncbi.nlm.nih.gov/pubmed/23707554
5. http://www.medscape.com/viewarticle/719654_4
6. http://www.ncbi.nlm.nih.gov/pubmed/24638909

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! 

Top Health Reasons Why You Should Try Massage Therapy

Would it surprise you to learn that 80 percent of people have lower back pain? (Source: University of Maryland Medical Center.)

Chiropractic and physical therapy, in addition to your daily habits and self-care, are important steps to treat the cause of lower back pain that many adults have, but lower back pain can also be treated through massage therapy. The benefits of massage therapy include finding back pain relief, but there are also many more, scientifically-backed benefits of massage.

Here we unfold some of the top ways that massage can stimulate your body’s natural healing process.  

Reduces Muscle Inflammation

If you’ve been working out, you know the benefits of massage can be quicker recovery time. In general, massage also helps you reduce any “stiff” and “achy” feelings you may have after those tough workouts or just after doing any physical activity your body is not accustomed to.

Improves Flexibility and Mobility/Restrictions

Not only do athletes know it supports your body’s recovery process, but also consider how massage encourages an increase in your fresh blood and oxygen supply, and deep massage also encouraged toxins to be released from your tissue.

Massages help you “undo” chronically tight muscles and loss of flexibility. Even if you don’t consider yourself an athlete, sitting at a desk all day can tighten your back, your hip flexors, and it can also lead to a “hunched over” position that means tightness in your upper back and shoulders. Massage therapy helps you combat these mobility and flexibility issues by restoring muscle and soft tissue length to normal. In some cases, massage can be a much safer approach to increasing range of motion and flexibility than something as simple as stretching.  Many people don’t realize that over stretching damaged tissue can actually lead to further injury.

Decreases Stress Hormones & Brings On the “Relaxation Response”

Ever feel extremely relaxed after a massage? That’s one of the major reasons many people get massages regularly…

Allowing our nervous system to relax is important for our bodies to fight infections and get quality rest on an ongoing basis, among other health benefits. Too much of the stress hormone cortisol can be seen if you aren’t sleeping well, if you have backaches or headaches, or even if you seem to be catching colds more often than normal. Massage therapy gives us the ability to decrease these cortisol levels.

Relief from Headaches

Getting a massage shouldn’t be perceived as only an indulgence, like some people think—especially if you’re someone who suffers from tension or migraine headaches. In fact, researchers have found that people who have had debilitating headaches reported fewer migraines and more restful sleep after receiving massage therapy for several weeks.

Better Sleep Quality

A lack of sleep has been tied to chronic diseases and conditions such as diabetes, cardiovascular disease, obesity, depression, and more. The good news is that research has indicated that massage can help people get better sleep to improve their health and wellness. Massage reduces your sleep disturbance; it helps you fall asleep quicker and then it helps improve your quality of sleep. In particular, getting a massage can increase your delta brain waves (linked to deep sleep) and as mentioned, it reduces your cortisol (which means more restful nights of sleep).

The Power of Touch: More Than Just Alleviating Pain

Believe it or not, a massage does more than just help you find optimal athletic performance or reduce your stress; it’s also a natural way to boost your mood. Massage allows your touch receptors to be stimulated, which in turn, encourages your body to produce higher amounts of the natural mood booster, serotonin.

Want to know the other benefits of massage?

Massage can help us improve overall respiratory function, increase our flexibility, lower blood pressure, improve the ability to deliver nutrition throughout the body, improves blood circulation and it works effectively alongside your chiropractic care. 

Give us a call today at 513.772.9065 if you’re ready to schedule a massage with one of our licensed massage therapists. It’s also a great gift idea for yourself or for a loved one this holiday season. Starting November 30 through December 31, 2015, we’re offering 60-minute massage gift certificates for only $45!