Back Clinic Basal Metabolic Index (BMI) Functional Medicine and Fitness Team. BMI or Body Mass Index is a statistical measure that compares a person’s height and weight to determine their overall body composition and fat. If the BMI classification is beyond normal, it is considered a progressively increasing risk of cardiovascular disease. Although BMI doesn’t measure body fat directly, it uses weight and height to determine whether an individual is classified as underweight, normal weight, overweight or obese.
BMI is measured by dividing your weight in pounds by the square of your height in inches, then multiplying by 703. The equation looks like this: BMI = (weight / height x height) x 703.
For example if an individual is 125 pounds and 5 feet 4 inches, then the BMI = (125 / 64 x 64) x 703 = 21.4. This BMI puts the individual in the normal weight range.
This measurement correlates moderately well with other body fat measurements, such as skinfold measurements and underwater weighing. This is according to the Centers for Disease Control and Prevention.
Maintaining Gut Health During the Holidays: Causes, Symptoms, and Integrative Solutions
A woman grates cheese for a holiday meal.
The holiday season brings joy, family time, and lots of food. But it can also lead to stomach problems. Many people face issues like bloating, gas, indigestion, heartburn, diarrhea, and constipation. These happen because of rich foods, extra drinks, stress, and changes in daily habits. All this can upset your digestive system and the good bacteria in your gut. This can cause reflux, cramps, or even make conditions like IBS worse.
During holidays, people often eat more fatty, sugary, and heavy meals. They might drink more alcohol, too. Stress from planning and less sleep add to the mix. Diets may have less fiber from fruits and veggies. These factors strain the gut and change its bacterial balance. This leads to swelling in the stomach. Integrative health experts, like chiropractors and nurse practitioners, can help. They examine the main causes and offer ways to address them. This includes managing stress with mindfulness and exercise, giving diet tips for more fiber and water, and using supplements like probiotics and Vitamin D. They might also use hands-on therapy to calm the nervous system. This helps control symptoms and boosts long-term gut health.
Common Causes of Holiday Gut Issues
Holidays change how we eat and live. Large, rich meals with lots of fat and spice can trigger acid reflux. This causes stomach acid to flow back into the esophagus, causing heartburn. Overeating and indulgent foods add to discomfort. Foods high in fat, sugar, and alcohol can cause gas and bloating.
Stress plays a big role, too. High stress can slow or speed up digestion. It releases hormones, such as cortisol, that slow blood flow to the gut and cause swelling. Holiday stress affects the gut-brain link, making issues like IBS or GERD worse.
Alcohol and fizzy drinks are common triggers. They can lead to bloating and cramps. In winter, cold weather slows digestion and reduces blood flow to the gut. Less thirst means people drink less water, causing dehydration and constipation.
Diets shift to more sugary and processed foods. This harms the gut microbiome, the beneficial bacteria that help digest food. Low fiber from missing fruits and veggies adds to constipation.
Overindulgence in food and drink: 61% of people link issues to this.
Eating different foods: 59% say this worsens symptoms.
Stress and low moods: 50% eat more due to winter blues.
Specific items like Brussels sprouts, cream, or fizzy drinks.
These causes combine to make gut problems common. About 67% of adults face issues like reflux or indigestion during the holidays. A third say symptoms get worse at Christmas.
Symptoms to Watch For
Gut troubles show up in many ways. Bloating feels like fullness or pressure from overeating or fatty meals. Gas comes from swallowed air, carbonated drinks, or certain foods. Indigestion and heartburn happen when acid backs up.
Constipation is common due to low fiber intake and reduced activity. Diarrhea might be caused by food poisoning or by rich foods. Cramps and pain can signal IBS flare-ups.
Other signs include:
Abdominal pain or excessive gas.
Loss of appetite or overeating.
Reflux or GERD symptoms, such as chest burning.
Changes in bowel habits lasting more than a few days.
If symptoms last for more than 2 weeks or include blood, weight loss, or severe pain, see a doctor.
How Holidays Affect the Gut Microbiome
The gut microbiome is trillions of bacteria that help digest food and keep you healthy. Holidays can disrupt this balance. Sugary and fatty foods alter the types of bacteria, leading to inflammation.
Stress reduces the number of good bacteria and allows bad bacteria to grow. Alcohol harms the gut lining and bacteria. Low fiber starves beneficial bacteria.
This imbalance causes:
Slower digestion and bloating.
Weakened immune system.
More inflammation that lasts into the new year.
Winter adds to this with fewer diverse foods and more indoor time.
The Role of Integrative Practitioners
Integrative experts focus on whole-body health. They identify root causes such as stress or diet. Chiropractors and nurse practitioners use natural ways to help.
The brain-gut connection explains why. Stress affects the gut, and gut issues affect mood. Treatments calm the stress response and reduce swelling.
Dr. Alexander Jimenez, a chiropractor and nurse practitioner, observes that gut health links to inflammation and chronic issues. He uses functional medicine to assess diet, lifestyle, and genes. In his practice, he combines adjustments with nutrition to restore balance. He notes that holiday eating causes dysbiosis, leading to fatigue and pain. His approach includes supplements and lifestyle changes for long-term health.
Stress Management Techniques
Stress worsens gut issues, so managing it helps. Try mindfulness practices, such as deep breathing or meditation. Yoga calms the nervous system.
Take walks after meals to aid digestion.
Plan ahead to avoid rushing.
Get 7–9 hours of sleep a night.
Use apps for breathing exercises.
These boost the “rest and digest” response.
Dietary Advice for Better Gut Health
Eat more fiber to keep things moving. Choose fruits, veggies, and whole grains. Stay hydrated with at least 8 cups of water daily.
Tips include:
Use smaller plates for portion control.
Eat slowly and chew well.
Add fermented foods like yogurt or kimchi for probiotics.
Limit sugar, fat, and alcohol.
Follow the 80/20 rule: be healthy 80% of the time and indulge 20%.
Supplements like probiotics help restore gut bacteria. Vitamin D supports immune and gut health, especially in winter.
Manual therapy, such as chiropractic adjustments, helps balance the nervous system. This reduces inflammation and aids digestion. Dr. Jimenez uses this in his integrative practice for post-holiday recovery.
Probiotics from food or pills.
Digestive enzymes for heavy meals.
Fiber supplements, if needed.
Preventing Issues and Long-Term Health
Prevent problems by planning meals and staying active. Avoid trigger foods like dairy or gluten if sensitive.
For the long term, keep healthy habits year-round. This reduces inflammation and boosts energy. Integrative care helps maintain balance.
Dr. Jimenez sees that addressing gut health prevents chronic diseases. His observations show nutrition and adjustments improve outcomes.
Holidays don’t have to hurt your gut. With smart choices and expert help, you can enjoy the season and feel satisfied.
Unlocking Wellness at El Paso Back Clinic®: Telemedicine’s Role in Nutritional Counseling and Integrative Chiropractic Care
The Nutritionist prepares for an online telemedicine session.
Introduction
In the heart of El Paso, Texas, staying healthy doesn’t always mean long drives to the doctor’s office. At El Paso Back Clinic®, led by Dr. Alex Jimenez, DC, APRN, FNP-BC, CFMP, IFMCP, we make wellness easy with telemedicine. This tech uses video calls and apps to connect you with our experts for nutritional advice, right from your home. It’s perfect for busy El Paso families dealing with back pain, sports injuries, or just wanting more energy.
Our nutritional counseling via telemedicine isn’t just general tips—it’s custom-made for you. We help with meal plans that fight inflammation, support weight management, or boost recovery after an injury. Think personalized recipes, like anti-inflammatory Player Bowls packed with veggies and lean proteins, shared during your virtual session. We also link to services for medically tailored meals, delivered to your door in El Paso, to support conditions like diabetes or heart health.
What sets us apart at El Paso Back Clinic® is our blend of chiropractic care and functional medicine. Chiropractic adjusts your spine to ease pain and improve movement, while functional medicine digs into root causes, like poor diet or stress. Through telemedicine, we combine these for full-body plans, including food advice, supplements, and simple exercises. This helps your body heal naturally, without heavy meds or surgery.
Dr. Alex Jimenez, with his dual skills as a chiropractor and nurse practitioner, sees this work wonders every day. From our clinics in East Side, Central, and Northeast El Paso, he notes that patients with sciatica or chronic back pain recover faster when nutrition supports their adjustments. Simple swaps, such as adding omega-3-rich foods, reduce swelling and speed healing (Jimenez, 2023a).
This article explores how telemedicine powers nutritional guidance at El Paso Back Clinic®. We’ll cover the basics, how to prep for sessions, and the strength of our integrative approach. You’ll get real tips and insights to start your wellness journey with us.
Why Choose El Paso Back Clinic® for Telemedicine Nutrition?
Convenient virtual visits from anywhere in El Paso.
Expert team focused on back health, sports wellness, and functional nutrition.
Personalized care that fits your Texas lifestyle.
What Is Telemedicine for Nutritional Counseling at Our Clinic?
At El Paso Back Clinic®, telemedicine means meeting our registered dietitians or nutrition specialists online, without the need to visit our Vista Del Sol or Gateway East locations. Log in from your phone or computer for a one-on-one chat about your eating habits. We ask about your daily routine, health background, and goals, then create a plan tailored to El Paso life—maybe quick meals for shift workers or family-friendly options.
For instance, if you’re dealing with high blood pressure, we might suggest low-sodium Tex-Mex twists, like grilled chicken fajitas with fresh salsa. We send recipes via email or our secure app, where you can scan barcodes for nutrition info. Sessions are flexible—schedule around your job at the border or kids’ soccer practice.
Research supports this method. One study adapted tools like the NUTRI-TEC system for interactive care, helping patients track meals and meet goals from home (Hutton et al., 2020). Dr. Jimenez uses similar tech in our clinic for injury recovery. After a slip-and-fall, patients use video check-ins to adjust their diets, such as adding collagen-rich broths for joint support (Jimenez, 2023b).
What Happens in a Typical Session?
Quick health assessment and goal discussion.
Review of your food diary or lab results.
Custom tips with follow-up resources.
Personalized Meal Plans Through Virtual Consults at El Paso Back Clinic®
One of the best parts of our telemedicine service is creating meal plans tailored to your needs. Upload your blood work or a week’s food log to our portal, and during the call, Dr. Jimenez or our team will review it. We spot issues, like low iron from skipping veggies, and recommend fixes—perhaps spinach salads with local El Paso produce.
Our apps make it smart and simple. They generate weekly menus that avoid allergens or fit budgets. If you’re vegan, we swap in beans for meat. This keeps you on track, as plans feel realistic for daily life.
For ongoing issues like IBS, we focus on gut-soothing foods, such as probiotic yogurt or herbal teas. The U.S. Department of Health and Human Services (HHS) reports that virtual plans improve outcomes for diabetes and other conditions (U.S. Department of Health and Human Services, 2023a). In our functional medicine wing, we go deeper with at-home tests, then tweak via app. Dr. Jimenez has seen autoimmune patients reduce flares by ditching inflammatory foods, guided by labs (Jimenez, 2024).
How We Build Your Plan Step by Step:
Snap photos of your meals to share.
Talk about tastes, allergies, and schedules.
Receive a shopping list with H-E-B or Walmart picks.
Delivering Educational Resources Remotely from El Paso Back Clinic®
Learning about nutrition should be engaging, not overwhelming. At our clinic, telemedicine delivers education in fun ways. Watch videos on portion control or join live webinars on beating sugar cravings. We host group sessions for El Paso locals on topics like healthy grilling for summer barbecues.
These build real skills. Learn to spot hidden fats on labels or follow virtual demos for easy smoothies. For families, we include kid tips, like hiding greens in pasta sauce.
HHS highlights group support for setting goals, where folks share successes like choosing water over soda (U.S. Department of Health and Human Services, 2023a). Dr. Jimenez’s online classes teach how vitamins from fruits aid nerve repair after back strains, with slides you can revisit (Jimenez, 2023c).
Our Favorite Educational Tools:
Fun quizzes on balanced eating.
Video recipe collections.
Digital journals for tracking habits.
Coordinating Medically Tailored Meals with Our Telemedicine Services
When cooking is tough due to pain or other factors, we connect you with medically tailored meals (MTMs). These are ready-made dishes designed for your health, like low-carb options for blood sugar control, delivered across El Paso.
Our providers handle the setup, ensuring meals align with your plan. Track and provide feedback via the app for adjustments. This helps post-surgery patients and those with arthritis get the nutrients they need without effort.
HHS explains that MTMs address medical and social needs to improve management (U.S. Department of Health and Human Services, 2023a). At El Paso Back Clinic®, we combine MTMs with chiropractic care to ensure complete healing. For scoliosis patients, anti-inflammatory meals with spices like turmeric can ease discomfort and support adjustments (Jimenez, 2023b).
Benefits of MTMs Through Us:
Customized for your diet restrictions.
Weekly deliveries to your El Paso address.
Easy app-based reviews for changes.
Preparing Patients and Families for Success at El Paso Back Clinic®
Ready for your first telemedicine nutrition session? We make prep simple. Check your device’s camera and internet, then gather notes on symptoms, meds, and recent eats.
Bring your family in—especially if they share meals. This way, everyone learns, like planning group hikes with healthy snacks. HHS notes shared plans create family-wide habits (U.S. Department of Health and Human Services, 2023b).
For tech newbies, we offer phone backups or easy guides. Dr. Jimenez tells families in El Paso to log meals together to reduce stress and boost energy (Jimenez, 2024).
Your Prep Checklist:
Set up a quiet spot and charge gadgets.
Jot down questions in advance.
Include cooks or eaters in the call.
Functional Medicine’s Virtual Boost at Our El Paso Clinic
Functional medicine at El Paso Back Clinic® targets why you’re unwell—like gut issues causing fatigue. Telemedicine makes it accessible: Review home test results online, then get plans with foods, supplements, and lifestyle tweaks.
Our shared apps monitor sleep or activity, allowing real-time changes. Being Functional describes how this tracks markers like blood sugar without trips (Being Functional, n.d.).
Dr. Jimenez, with certifications in functional medicine, transforms care here. For hormone imbalances, he guides diets via portal, watching energy improvements (Jimenez, 2023c).
Key Functional Tools We Use:
Mailed home testing kits.
App logs for daily progress.
Connections to worldwide experts.
Chiropractic Meets Nutrition Online at El Paso Back Clinic®
Our chiropractic services fix spine issues for less pain, but nutrition multiplies the benefits. Virtually, we recommend foods like nuts for muscle relaxation after adjustments.
Grove Chiropractic notes that omega-3s reduce stiffness, complementing our alignments (Grove Chiropractic, n.d.). We stress hydration for disc health—aim for eight glasses daily.
Dr. Jimenez blends this expertly. Sciatica sufferers get guided stretches and bone-supporting supplements, shortening recovery (Jimenez, 2023a).
Top Nutrient-Chiro Combos:
Vitamin D for strong bones.
Turmeric to curb swelling.
Fiber for gut health linked to back wellness.
An Integrative Approach: Blending Services at El Paso Back Clinic®
Our strength is integrating telemedicine, functional medicine, and chiropractic. Virtual sessions review labs, craft diets, and add exercises—all in our secure app.
The Well-House Chiropractic uses telehealth for balanced coaching to avoid overwhelm (The Well-House Chiropractic, 2023a). Advanced Integrated Health emphasizes root fixes for enduring health (Advanced Integrated Health, n.d.).
Dr. Jimenez’s method shines: Structure from chiropractic, internal healing from functional, and access via tele. For sports injuries, we mix rehab moves, berry-rich antioxidant foods, and online follow-ups (Jimenez, 2023d).
This saves time and money, empowering El Paso residents.
Our Integrated Advantages:
Comprehensive plans for mind and body.
Instant adjustments through video.
Reduced need for ongoing meds.
Real-World Examples from El Paso Back Clinic® Patients
Meet Maria, an El Paso teacher with neck pain. Our telemedicine nutritionist recommended anti-inflammatory meals; functional tests revealed low magnesium, which we corrected with seeds. Chiropractic eased her posture, plus yoga tips. Soon, she felt vibrant.
Dr. Jimenez shares athlete stories: A local runner with knee issues received nutrient boosts and adjustments via the app, and was back on the trails quickly (Jimenez, 2024).
We use portals like NUTRI-TEC to track intake, helping meet intake goals (Hutton et al., 2020).
Patient Success Highlights:
Blood sugar stability with MTMs.
IBS relief through gut-focused plans.
Faster rehab with targeted supplements.
Challenges and Solutions in Our Telemedicine Program
Tech hiccups? We suggest backups like phone calls. Privacy? Our platforms are secure.
For those new to apps, start simple. Costs? Many insurances cover; check HHS resources (U.S. Department of Health and Human Services, 2023a).
Dr. Jimenez helps rural El Paso areas with text reminders, closing gaps (Jimenez, 2023b).
Overcoming Common Issues:
Test runs with our support team.
Low-data modes for spotty connections.
Affordable options and payment plans.
The Future of Wellness at El Paso Back Clinic®
Looking ahead, we’ll add AI for meal ideas and VR for exercise demos. More coverage for our virtual functional-chiro mixes.
Dr. Jimenez envisions a broader reach for El Paso’s underserved, such as border workers, through expanded networks (Jimenez, 2023d).
Conclusion
At El Paso Back Clinic®, telemedicine enables personalized, convenient, and effective nutritional counseling. Paired with our chiropractic and functional medicine, it heals from the inside out. Visit us at our East Side location (11860 Vista Del Sol, Ste 128, 915-412-6677), or start virtually. Email spinedoctors@gmail.com or call 915-850-0900. Let Dr. Jimenez and our team guide your path to better health.
Dr. Alex Jimenez: Pioneering Integrative Care as a Chiropractor and Nurse Practitioner
Dr. Alex Jimenez, a licensed chiropractor and board-certified nurse practitioner based in El Paso, Texas, brings over 25 years of expertise to his Injury Medical & Chiropractic Clinic practice. His dual licensure provides unique insights into the etiologies, pathogenesis, and treatment of complex clinical conditions, enabling him to deliver patient-centered, integrative care that bridges physical medicine, functional medicine, and advanced diagnostics. Combining chiropractic expertise with nurse practitioner-driven medical management, Dr. Jimenez offers comprehensive treatment protocols tailored to acute and chronic conditions, promoting metabolic resilience, longevity, and whole-person wellness.
Dual Expertise: Chiropractic and Nurse Practitioner Roles
Dr. Jimenez’s practice stands out due to his ability to integrate the biomechanical focus of chiropractic care with a nurse practitioner’s diagnostic and therapeutic scope. As a chiropractor, he specializes in restoring musculoskeletal function, particularly after trauma, neck, back, spine, and soft tissue injuries. His chiropractic interventions emphasize non-invasive techniques, such as spinal decompression, manual adjustments, and functional rehabilitation, to alleviate pain and enhance mobility.
As a board-certified nurse practitioner, Dr. Jimenez employs evidence-based medicine to address systemic and metabolic dysfunctions. His expertise extends to managing chronic degenerative disorders, hormonal imbalances, weight loss, sexual health, and pain syndromes. This dual perspective allows him to identify underlying disease causes, from biomechanical misalignments to physiological imbalances, and design treatment regimens that address symptoms and root causes.
The synergy of these roles enables Dr. Jimenez to offer a holistic approach that is particularly effective for complex conditions such as sciatica, fibromyalgia, disc herniation, spondylolisthesis, and chronic neck or back pain. His integrative protocols combine functional medicine assessments, lifestyle interventions, and advanced diagnostics to achieve homeostasis and physiological balance.
Treatment Protocols: Evidence-Based and Patient-Centered
Drawing from integrative protocols outlined on his website, www.chiromed.com, Dr. Jimenez employs a multidisciplinary approach to patient care. His treatment plans are grounded in evidence-based medicine, functional medicine, and lifestyle wellness strategies, tailored to each patient’s unique health profile, lifestyle, and medical history. Below are key components of his integrative care model:
1. Chiropractic Care and Functional Rehabilitation
Spinal Decompression: Non-surgical decompression therapy is used to relieve pressure on spinal discs, addressing conditions like disc herniation, sciatica, and spinal stenosis. This modality promotes healing by improving blood flow and nutrient delivery to affected areas.
Manual Adjustments: Targeted adjustments correct spinal misalignments, reduce nerve compression, and restore joint mobility. These are particularly effective for whiplash, scoliosis, and poor posture.
Functional Strength Training: Dr. Jimenez designs conditioning programs to enhance recovery and prevent re-injury. These programs are tailored for athletes and individuals seeking optimal performance and incorporate mobility, flexibility, and agility training.
2. Functional Medicine Assessments
Functional medicine tools evaluate metabolic, hormonal, and nutritional status. These assessments identify the root causes of conditions such as fatigue, weight gain, or chronic pain, enabling precise interventions.
Advanced diagnostic protocols, including blood panels and imaging, provide data-driven insights into etiologies and pathogenesis. This allows Dr. Jimenez to address underlying dysfunctions rather than merely masking symptoms.
3. Lifestyle and Nutritional Interventions
Weight Loss and Metabolic Resilience: Dr. Jimenez integrates nutritional counseling and metabolic optimization strategies to support sustainable weight loss and prevent chronic diseases like diabetes or cardiovascular disorders.
Hormone and Sexual Health: Personalized regimens address hormonal imbalances and sexual dysfunction, improving quality of life and overall wellness.
Pain Management: Nutritional and lifestyle modifications complement physical therapies to manage chronic pain syndromes, reducing reliance on pharmaceuticals.
4. Specialized Care for Complex Conditions
Sciatica and Disc Injuries: Dr. Jimenez employs targeted decompression and rehabilitation protocols to alleviate nerve compression and restore function.
Chronic Degenerative Disorders: Conditions like fibromyalgia, arthritis, and spondylolisthesis are managed through integrative plans that combine physical therapy, nutritional support, and metabolic optimization.
Sports and Auto Accident Injuries: Tailored rehabilitation programs address soft tissue damage, shoulder injuries, and whiplash, ensuring rapid recovery and long-term resilience.
5. Advanced Wellness Programs
Dr. Jimenez’s clinic offers comprehensive wellness programs on longevity, skin care, and hair loss. These programs integrate nutritional supplementation, lifestyle coaching, and cutting-edge therapies to promote vitality and aesthetic health.
High-level conditioning programs optimize performance for athletes, incorporating functional strength training and recovery-focused interventions.
Integrative Team and Clinic Highlights
Injury Medical & Chiropractic Clinic is El Paso’s largest mobility, flexibility, and agility center, integrating chiropractors, nurse practitioners, registered nurses, nutritionists, and physical performance trainers. The clinic’s multidisciplinary team collaborates to deliver personalized care, ensuring patients achieve measurable health outcomes. Key services include:
Acupuncture: A Complementary therapy to reduce pain and promote relaxation.
Advanced Nutritional Programs: Evidence-based dietary plans to support metabolic health and recovery.
Physical Performance Training: Programs to enhance fitness, prevent injuries, and optimize athletic performance.
The clinic accepts major insurances, including Aetna, Blue Cross Blue Shield, Cigna, and First Health, making care accessible to a broad patient base.
Insights from Dual Licensure
Dr. Jimenez’s licensure as both a chiropractor and nurse practitioner provides him with a comprehensive understanding of disease processes and treatment modalities. His chiropractic training equips him to address biomechanical dysfunctions, while his nurse practitioner expertise allows him to manage systemic conditions with a medical lens. This dual perspective enhances his ability to:
Clarify Etiologies: By combining musculoskeletal assessments with metabolic and hormonal evaluations, Dr. Jimenez identifies multifactorial causes of conditions, ensuring targeted interventions.
Understand Pathogenesis: His knowledge of disease progression informs proactive treatment plans that halt or reverse degenerative processes.
Design Appropriate Regimens: Integrating physical, nutritional, and medical therapies, Dr. Jimenez creates synergistic treatment plans that address both symptoms and underlying dysfunctions.
This integrative approach is particularly valuable for patients with chronic or multifactorial conditions, as it addresses the interplay between physical, metabolic, and lifestyle factors.
Patient-Centered Care: In-Person and Online
Dr. Jimenez’s practice emphasizes personalized attention, whether patients visit in person at 11860 Vista Del Sol, Suite 128, El Paso, TX 79936, or engage through telehealth. His functional medicine series, accessible via www.dralexjimenez.com, educates patients on holistic health principles, covering topics from spinal health to metabolic optimization. The website features:
Informative Content: Blog posts, articles, and videos provide insights into chiropractic care, functional medicine, and injury rehabilitation.
Patient Testimonials: Success stories highlight the transformative impact of Dr. Jimenez’s care, showcasing outcomes for conditions like sciatica, sports injuries, and chronic pain.
Appointment Booking: A user-friendly interface allows patients to schedule in-person or online consultations, with clear guidance on what to expect during their first visit.
Commitment to Education and Community Health
Dr. Jimenez is dedicated to empowering patients through education. His website is comprehensive, offering evidence-based information on health conditions, treatment options, and wellness strategies. By fostering health literacy, Dr. Jimenez enables patients to make informed decisions and take charge of their well-being.
His commitment extends to the El Paso community, where he aims to expand access to integrative care. Dr. Jimenez promotes proactive health management and preventive care through workshops, online content, and community outreach.
Conclusion
Dr. Alex Jimenez’s dual expertise as a chiropractor and nurse practitioner positions him as a leader in integrative medicine. His ability to bridge physical medicine with systemic health management allows him to address complex clinical issues with precision and compassion. Dr. Jimenez delivers personalized care that promotes healing, resilience, and longevity by leveraging evidence-based protocols, advanced diagnostics, and lifestyle interventions.
For more information or to schedule an appointment, visit www.dralexjimenez.com or contact the clinic at +1-915-412-6677.
Superfoods are nutrient-rich foods that can be incorporated into an individual’s diet to achieve optimal health. We look at which foods contain the most nutrients, and how to create meals with the best variety of foods to improve overall health and support strong body composition.
Superfoods have a high-levels of antioxidants, along with many vast amounts of essential vitamins and minerals. These are fresh, colorful foods that are packed with nutrients. The more vibrant the color, the more antioxidant power. What to look for in different foods to optimize health and improve your body composition is the objective.
Superfoods
Superfoods can be defined as food that is rich in compounds that are highly beneficial for health. Foods like phytochemicals, fiber, and Omega-3 fatty acids. National nutritional guidelines consider these foods as powerhouse fruits and vegetables. Research shows that a diet rich in fruits and vegetables is associated with a reduced risk of chronic disease.
Antioxidants like polyphenols have anti-inflammatory properties. Inflammation can be caused by infection, injury, and disease. A diet rich in antioxidants helps lead to faster recovery time from injury, illness, as well as, exercise-induced stress.
Antioxidants reduce free radicals, prevent and repair damage caused by oxidative stress. Oxidative stress happens when free radicals start to accumulate in the body. It can play a significant role in chronic and degenerative illnesses like cancer, arthritis, and cardiovascular disease.
Anthocyanins are a type of polyphenol that acts as antioxidants that can help reduce the chance of chronic disease. Pigments are found in plants, which give certain fruits and vegetables their vibrant colors. These include:
Berries
Cherries
Peaches
Pomegranates
Black beans
Eggplant
Purple sweet potatoes
Evidence suggests that a diet rich in anthocyanins helps:
Reduce oxidative stress and inflammation
Prevent cardiovascular disease
Control of diabetes
Prevent diabetes
Superfoods can help individuals with:
Weight loss
Improved muscular function
Body composition improvement
Boosting the immune system
Key Nutrients
Antioxidant properties are found in many superfoods along with nutrients to be aware of. The nutrients listed can be beneficial in optimizing health. Remember to consult a doctor before making or supplementing dietary changes.
Vitamin B
Vitamin C
Omega-3 Fatty Acids
Magnesium
Zinc
Omega-3’s
Omega-3 fatty acids promote many health benefits, which include reduced risk of obesity, heart disease, and other chronic illnesses. Omega-3�s contain anti-inflammatory properties and help enhance recovery after exercise. A standard diet usually contains a higher ratio of Omega-6 fatty acids compared to Omega-3’s. This unbalance increases inflammation and reduces immune system response. Omega-6 acids include vegetable oils that do offer health benefits. However, it is important to keep a healthy balance between the two. Top sources of Omega-3’s include:
Fatty fish
Fish oils – salmon, mackerel, and cod liver
Oysters
Chia seeds
Flaxseeds
Magnesium
Magnesium supports the health of the immune system. It supports and maintains healthy bone structure, muscle function, and insulin levels. It assists the body with energy, metabolism, and acts as a calcium blocker. This reduces cramping and aids in muscle relaxation after working out. Magnesium is essential for over 300 biochemical reactions in the body. A deficiency can increase the risk of cardiovascular disease.
Research shows that magnesium deficiency can lead to a higher risk of insulin resistance. Magnesium-rich foods like dark leafy greens, nuts, legumes, and whole grains are also high in fiber. Individuals that have a diet rich in magnesium have a higher intake of dietary fiber, as well. Fiber helps with digestion, control weight, reduce cholesterol, and stabilize blood sugar. The best sources of Magnesium include:
Green vegetables such as spinach, swiss chard, and turnip greens
Nuts such as almonds and cashews
Seeds
Legumes
Cocoa
Zinc
Zinc is an essential nutrient for overall immune function support. It is an antioxidant that helps with anti-inflammatory and oxidative stress responses. Chemical reactions within the body require zinc. Zinc is a necessary element for muscle protein synthesis and hormone regulation.
Zinc deficiency is common in seniors and can be connected with degenerative diseases like rheumatoid arthritis, atherosclerosis, and age-related macular degeneration. Deficiency can also cause weight loss, delayed growth, and muscle atrophy. Zinc supplements are not recommended for healthy individuals as they can interfere with other essential vitamins and micronutrient interactions. Top sources of Zinc include:
Chicken
Red meat
Legumes
Nuts
Oysters
Vitamin C
Vitamin C is one of the immune systems supporting vitamins. It is an antioxidant that helps reduce free radicals and protects macromolecules from oxidative damage that could contribute to chronic diseases. Vitamin C deficiency has shown an increased risk of developing cardiovascular diseases, which include coronary heart disease, ischemic stroke, and hypertension.
Vitamin C has a significant role in collagen synthesis and provides support in vascular function, which helps reduce inflammation and inflammatory diseases like atherosclerosis. Vitamin C has been found to play a role in possibly lowering blood pressure. Evidence suggests that vitamin C can help prevent obesity and obesity-related illnesses. Top sources of Vitamin C include:
Eight vitamins that make up the B vitamin complex all have various responsibilities for energy production and DNA synthesis. An increased intake of vitamin B is associated with improved metabolic pathways like glucose metabolism and reduces obesity risk. Consuming enough of the vitamins is essential. Having a deficiency in just one vitamin can lead to decreased energy, poor cognition, and muscle weakness.
The eight vitamins in the B complex are:
B1 – Thiamine
B2 – Riboflavin
B3 – Niacin
B5 – Pantothenic acid
B6 – Pyridoxine
B7 – Biotin
B9 – Folic acid
B12
The best sources for B vitamins include:
Asparagus
Avocado
Bananas
Beef /liver
Eggs
Lentils
Nuts
Spinach
Eating Superfoods
Leafy greens that are rich in vitamin A, C, and K, iron, and more
Salmon is a great source of Omega-3s
Cherries are rich in vitamin C and polyphenols
Berries are rich in Vitamin C and high in antioxidants
Nuts are packed with essential vitamins, minerals, and healthy fats
Garlic is a great source of Vitamin C and B-Complex
Turmeric contains potent anti-inflammatory and antioxidants
Cacao is packed with nutrients, and contain magnesium, zinc, iron, potassium, and more
Manuka Honey is packed with antioxidants and anti-inflammatory properties
Tea/s are filled with antioxidant properties and polyphenolic compounds
These superfoods have been shown to:
Improve body composition
Reduce the risk of chronic illnesses
Provide immune support
Antioxidant properties
Reduce inflammation, oxidative stress, and free radicals
Leafy Greens
Leafy greens like spinach, kale, turnip greens, and collard greens have been shown to reduce the risk for type II diabetes and cancer, which includes breast cancer, and they help protect against depression symptoms. Leafy greens contain many nutrients, which makes them a superfood staple. Leafy greens contain vitamins A, C, and K, iron, folate, zinc, and magnesium. They are a great source of fiber, carotenoids, and antioxidants that help to protect the cells.
Salmon
Salmon is a perfect source of Omega-3s. These help in improving the immune system’s response, neuromuscular functioning, and enhanced cognition. Eating plenty of salmon, and other fatty fish helps reduce blood pressure and symptoms associated with coronary heart disease. Consuming whole-food proteins like salmon help with workout/exercise muscle protein synthesis better than a protein supplement. Omega-3’s can improve body composition because the fatty acids counteract muscle atrophy and promote recovery from muscles not being used brought on by surgery and inactivity.
Cherries
Cherries contain a high source of vitamin C and polyphenols. Both contain antioxidant and anti-inflammatory properties that help reduce oxidative stress. Oxidative stress contributes to inflammation and atherosclerosis, which can contribute to cardiovascular disease. Cherries promote health, provide cardioprotective support, help to reduce blood pressure and LDL cholesterol.
Berries
Berries are known for containing antioxidant properties. Berries like:
Blueberries
Strawberries
Lingonberries
Blackberries
All contain flavonoids and anthocyanins. Both of these help in reducing oxidative stress. Eating berries has been shown to improve cardiovascular health. Moderate consumption of berries helps improve blood platelet function and HDL cholesterol, as well as helps reduce blood pressure. Anthocyanins, flavonoids, and phytochemicals are believed to reduce the risk of cancer, primarily of the GI tract and breast. Berries can also provide neuroprotective support, that can help prevent a decrease in cognitive functions and dementia.
Nuts
Nuts are considered a nutritious superfood. They contain essential vitamins, minerals, and healthy fats. However, nuts are recommended in limited amounts because of their high-fat content. Also, nuts that are salted or flavored, lower health benefits. Individuals that eat a handful of nuts as part of a healthy diet have shown to be able to maintain and improve body composition.
Healthy lifestyle diets like the DASH Diet and the Mediterranean Diet recommend moderate consumption of nuts. They help lower blood pressure, improve heart function, and reduce contributing factors to coronary heart disease and diabetes. Nuts include a variety of nutrients like vitamins:
B3
B6
B9
E
All help in the reduced risk of metabolic syndrome and related illnesses. Nuts also provide antioxidants which include phytochemicals:
Carotenoids
Polyphenols
Tocopherols
These compounds contain anti-inflammatory properties. And nuts have the potential to reduce the risk of cardiovascular disease, diabetes, and types of cancer.
Garlic
Garlic is an antioxidant and has been shown to improve immune function along with the cardiovascular system. It is a good source of vitamin C and B-complex vitamins. Both enhance the effectiveness of immune system protection. Eating garlic has been shown to help lower cholesterol, blood pressure, delays the progression of atherosclerosis, and improves circulation. Studies have shown that garlic is highly effective in preventing yeast infections, as well as, treating ear infections. There is a compound known as allicin and helps shield the stomach from the spread of Helicobacter pylori, a bacterium related to gastrointestinal cancer.
Turmeric
Turmeric is another antioxidant. It helps manage inflammatory conditions like metabolic syndrome and arthritis. The polyphenol antioxidant is curcumin. It has been shown to help reduce inflammation, pain, and benefits the kidneys. Curcumin has been shown to reduce symptoms resulting from metabolic syndrome. Curcumin has been shown to:
Improve insulin sensitivity
Reduce the accumulation of fat storage that can lead to obesity
Lower blood pressure
Lower oxidative stress
Cacao
Cacao is chocolate in the purest form. It is packed with nutrients and contains:
Magnesium
Zinc
Iron
Potassium
Calcium
Copper
Manganese
Cocoa is the processed form that generally contains sugars and dairy products. The beans contain antioxidants and phytochemicals like polyphenols and flavonoids that protect cells against free radicals along with oxidative stress. There is a flavanol called epicatechin and is linked to improved cognition and a better mood. Dark chocolate helps reduce metabolic syndrome risk factors, including:
Reduced blood pressure
Improved insulin sensitivity
Stabilized glucose levels
Heart function is improved by reducing platelet reactivity and inhibiting oxidant production.
Manuka Honey
Honey has antioxidant properties and provides anti-inflammatory and anti-cancer benefits. It is made up of:
Sugars
Flavonoids
Phenolic acids
Enzymes
Amino acids
Proteins
Other compounds have anti-tumor and anti-leukemic properties
Manuka honey also has antibacterial properties and is very beneficial in healing wounds. Store-bought honey should not be used to treat cuts and wounds. Manuka honey is darker, and thicker that comes specifically from the manuka plant. It has more microbial properties than other types of honey.
All honey has antioxidants, but Manuka has high levels of organic compounds that correlate with increased antibacterial activity. It is among the most powerful antioxidants that benefit athletes. Honey can easily be incorporated into a daily diet as a sweetener for tea, or as a topping for yogurt or oatmeal. However, it is not recommended for infants under one year of age. This is because babies have a higher risk of contracting botulism.
Tea
Tea contains antioxidant properties and polyphenolic compounds. Studies show the polyphenols, specifically in green tea have anti-inflammatory properties. This is a common treatment for preventing osteoarthritis. The catechins are a type of phenol that helps reduce free radicals and the presence of oxidative stress.
It has also been shown to effectively improve body composition. Drinking 3-4 cups of tea a day can significantly reduce weight gain and risks associated with metabolic syndrome. However, drinking 3-4 cups a day might not be the answer for everybody, it can be something to consider.
Incorporation
The objective is achieving optimal health, along with improved body composition. Choosing a diet that is nutrient-packed and includes a variety of fresh, whole foods is the primary focus. There is no miracle food or effective cure for cancer, but when nutrient and antioxidant-rich superfoods are part of an individual’s diet overall health will improve. These are known as lifestyle diets and are meant to change habits and are not just for losing weight. These lifestyle diets include:
Dash Diet
The DASH diet stands for Dietary Approaches to Stop Hypertension. This diet is non-restrictive and promotes the consumption of fresh, whole foods while focusing on serving and portion sizes. The National Institute of Health developed this as a means to reduce blood pressure and improve cardiovascular health.
Mediterranean Diet
This diet is based on the eating habits of those living in countries that surround the Mediterranean. Studies determined individuals living in this region were among the healthiest with the lowest chances of cardiovascular-related conditions/diseases, obesity, and improved mental wellbeing. It emphasizes physical activity and consistent consumption of fresh, whole foods, including heart-healthy foods like fish and various seafood.
Flexitarian Diet
The flexitarian is a semi-vegetarian diet that is primarily vegetarian with occasional meat or fish. It focuses on sustainability and recognizes the vitally important protein, vitamins, and other nutrients that meat contains. However, meat is not eaten every day.
Individuals that switch from mostly meat diets to flexitarian have shown to improve body composition reduce the risk of developing metabolic syndrome along with diabetes, and cancer. Making adjustments do not have to be huge changes. Small changes will go a long way. Adding these essential superfood nutrients can promote significant benefits for overall health and well-being.
Detox Diet
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PODCAST: Dr. Alex Jimenez, Kenna Vaughn, Lizette Ortiz, and Daniel “Danny” Alvarado discuss nutrition and fitness during these times. During quarantine, people have become more interested in improving their overall health and wellness by following a proper diet and participating in exercise. The panel of experts in the following podcast offers a variety of tips and tricks on how you can improve your well-being. Moreover, Lizette Ortiz and Danny Alvarado discuss how they’ve been helping their clients achieve their optimal well-being during these COVID times. From eating fruits, vegetables, lean meats, good fats, and complex carbohydrates to avoiding sugars and simple carbohydrates like white pasta and bread, following a proper diet and participating in exercise and physical activity is a great way to continue to promote your overall health and wellness. – Podcast Insight
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Dr. Alex Jimenez RN, DC, MSACP, CCST
PODCAST: Dr. Alex Jimenez and Dr. Marius Ruja discuss the importance of personalized medicine genetics and micronutrients for overall health and wellness. Following a proper diet and participating in exercise alone isn’t enough to make sure that the human body is functioning properly, especially in the case of athletes. Fortunately, there are a variety of tests available that can help people determine if they have any nutritional deficiencies that may be affecting their cells and tissues. Vitamin and mineral supplements can also ultimately help improve an individual’s overall health and wellness. While we may not be able to change certain aspects of our genes, Dr. Alex Jimenez and Dr. Marius Ruja discuss that following a proper diet and participating in exercise while taking the proper supplements, can benefit our genes and promote well-being. – Podcast Insight
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Thank You & God Bless.
Dr. Alex Jimenez RN, DC, MSACP, CCST
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