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. 

Can I Benefit from Cold Therapy?

Biofreeze and CryoDerm are two types of cold therapy we offer at CRC - a treatment that many of our patients regularly use to get short-term pain relief for specific areas of the body.

What is Cold Therapy, You Ask?

Cold therapy, a type of cryotherapy, is when you apply a cold, gel or spray to your skin to relieve pain. Taking ice baths or applying ice to areas of your body are other forms of cryotherapy – you just might not have known it was called that!

“Cryo” stems from the Greek word “krous,” meaning frost, cold or icy. “Therapy” of course means treatment, and that’s why the use of ice or cold treatments on the body will fall under the cryotherapy umbrella.

Cold Therapy: The Benefits

Both brands of topical pain relief that we offer at CRC provide a cooling sensation to the skin, as well as tissue stimulation, after application.

Just how does it work? The menthol within the solution helps to block the nerves that contain pain signals to the brain. Other research supports the idea that menthol may stimulate cold receptors in the skin that may help regulate pain.

While we still encourage you to use ice, one of the benefits of using a gel, spray or a roll-on application is you can get blood flow to those areas you apply it to, but you can also remain active as the topical analgesic does its work!

Many people also prefer it to ice because it’s not quite as cold, and it isn’t uncomfortable like ice can be. (Plus, you don’t have to worry about what to do with your ice packs or bags of frozen peas like you do when using ice to treat the body.)

When It’s Used
Biofreeze and CryoDerm are both over the counter pain relievers. Our patients use them for the following reasons, to mention a few:

·      Sports-related injuries, including sprains or strains

·      Minor muscle aches and pain

·      Joint pain relief

·      Tendonitis

·      Muscle cramps

·      To reduce swelling

·      Muscle soreness

·      Faster recovery time

Whether you just had an extra difficult workout, an over-worked area of your body, or you have backaches, nagging arthritis, bruises, strains or sprains, cold therapy can provide you with safe, temporary relief. It can also help you maintain mobility and it may help reduce inflammation. Ask us for more information if you want to know more about how cold therapy can give you relief. Available in roll-on form, as a gel, and even as a spray, we can help you pick what’s best for you based on how you will be using it.

Tell us that you read this blog for a free sample so you can see how this hands-on relief works for you!

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.

How to Stick to Your New Year’s Resolutions

Are you looking to eat healthier, get more sleep, exercise more often, lose body fat, save more money, spend more time with family, quit smoking, travel more often, or get a new job in the New Year? 

These are a few of the most common New Year’s resolutions people take on each year. In fact, about 45 percent of us make some kind of resolution each year, according to a study at the University of Scranton, Journal of Clinical Psychology. Even if you aren’t starting 2016 with a resolution, you still may want to change your habits or your lifestyle so that you can live the life you want.

Creating New, Long-Lasting Habits to Improve your Life

We encourage this kind of optimism and efforts to create meaningful, positive change in your life. As a result, we’ve compiled 3 tips to help you find lasting behavior change for a more fruitful life.

Tip #1: Don’t rush goal-setting and be sure you know your process for change.

It’s easy to think of all the things we might want to change, but don’t forget the importance of giving consideration to what’s realistic and feasible with your new goal.

Ever heard of creating a SMART goal? Maybe you’ve heard of it at work or in school, but there is value in implementing a goal that is aligned with the SMART framework. You can also use any similar framework; the intention is to make sure your goals are supported by motivation, that they have meaning, and that they are measurable.

SMART goals include the following:

·      Specific: can you answer what you want to achieve in the area of your life you are looking to change?

·      Meaningful: can you say with confidence this is a meaningful goal to you?

·      Action-oriented: what are the steps you will take to achieve lasting change? Aim for a system or method you can repeat.

·      Realistic: is your goal feasible, and how do you know?

·      Timely: do you have a timeframe or specific time when you want to achieve your goal? When applicable, do you know how you can track your progress against this timeline? What feedback or metrics will help you know you have the right process in place?

Creating a SMART goal helps you create an action-oriented goal and plan. This helps bring clarity—near and long-term—to where you need to start, and where you want to be. Consider thinking of your goal in a bite-sized way: what can you do today so that in several months, this will be possible?

Sometimes this kind of mindset requires us to “reverse-engineer” our goal, where we start with our objective, and work back to where we are at present. Whatever plan you create, you want an understanding on the behaviors and the process needed to create that change.

Tip #2: Reflect on your successes and your failures...and then adjust accordingly.

When it comes to changing your daily habits, you can learn just as much from your successes as your ongoing barriers to positive habit formation.

For example, if your goal is to consistently exercise 3-4 times per week, notice what keeps you from achieving that habit (or that outcome). Of course, this takes a lot of honesty with yourself!

A bit of introspection might tell you that you don’t make it to the gym if you don’t go in the morning. That might suggest that you want to dedicate time in the morning to go to the gym.  In this example, you would also consider why you tend to neglect your workout schedule when you plan to workout after work. Do you just forget altogether? Are you tired after a long day at work? Is your favorite class not available after work? Said another way, consider why that “barrier” is ruining your good intentions.

Continuing with our example, we see that for many people, they have good intentions on going to the gym after work, but once they drive home, they never seem to make it to the gym, as intended. But what if you were to bring your workout clothes to work and then head directly to the gym after work? This way, you would no longer be dependent on your mood once you drive home from work. You also eliminate other potential excuses or barriers (distraction, family, etc.) that might come your way if you don’t go straight to the gym from work.

By slightly changing your normal way of doing things, you might find you have more success and you eliminate temptations to act in ways that aren’t aligned with your goals. As this example shows, part of creating the habits you want is tweaking daily activities to avoid whatever “barriers” you have. Many times people think that only the most “disciplined” people can achieve goals and lasting change, but that’s just not true. Focus on the process, not just the end goal.

Tip #3: Share your goals with others.

Sometimes we like to think we can do things on our own, and we can even take a bit of pride in being self-sufficient. But most lasting change and new habit formation requires support and help from other people—whether that be from family members or friends or professionals that can help guide us. This feedback and reinforcement is crucial in creating new habits.

Ask yourself: will you share your objectives with others, and if so, who is best to share these goals with? Also consider whether telling other people will help you to really be “all in” with the change you want to see in yourself. If it will, then by all means, tell people so that you can be even further committed to your goals.

When we do share our goals with others, it can help us keep ourselves accountable. When we make sure others know our motivations and thought behind changing our lives for the better, other people can be more equipped to support us along the way. We know there will be obstacles and our enthusiasm towards meeting our goals may waver; it is how we set ourselves up to overcome those obstacles, and how we act after we have a setback that matters.

Create the Habits You Want—Not Just the Goals or Resolutions You Want

All of these tips recognize that goals can be a great place for us to start, but a serious plan with a proven process and a system for support help us once the newness of a resolution wears off.

The focus is on changing habits, including the environment that triggers so many of those habits.

We have this focus so that we can act in ways that are consistent with the habits that put us on the path to our goals. Changing ourselves for the better and resolving to grow ourselves is not something that has to happen at the beginning of the year. These tips are ways we can think and approach positive behavior change whenever we are ready and motivated to do so.

While you may be looking to create a new you in the new year, have you noticed some of the changes around CRC? We have a new website and a revamped Facebook page. We also have new service offerings that include physical therapy and Reiki. Be sure to ask us about how we can partner with you in the New Year to create a healthier life. Let us know if you are interested in coming in for chiropractic, massage, sports injury, nutrition counseling, Reiki & more. See our list of services here.

References/Further Reading

http://topachievement.com/smart.html

http://www.forbes.com/sites/markmurphy/2015/01/08/smart-goals-can-sometimes-be-dumb/

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!

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.