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Health Coaching

Health Coaching involves a mentor and wellness practitioner that supports and helps individuals reach their optimal health and feel their best through a customized food and lifestyle program that meets their unique needs and goals.

Health coaching does not focus on one diet or way of living.

Integrative Nutrition Coaching focuses on:

  • Bio-individuality meaning we’re all different and are unique
  • Diet
  • Lifestyle
  • Emotional needs
  • Physical needs

It emphasizes health beyond the plate and wellness through primary food. However, at the core is the idea that there are areas that impact health just as much as food. This means that:

  • Relationships
  • Career
  • Spirituality
  • Physical activity

All contribute to overall well-being.

There is no one-size-fits-all approach to health and wellness.

These professionals work with clients and teach them how to:

  • Detox their bodies
  • Fuel their bodies
  • Maintain their bodies

This leads to individuals becoming the:

  • Healthiest
  • Happiest

That they can be!

Health Coaching offers services in private one-on-one sessions and group coaching.

Turkey Nutrition Facts: The Complete Guide

Turkey Nutrition Facts: The Complete Guide

For individuals watching their food intake during the Thanksgiving holiday, can knowing the nutritional value of turkey help maintain diet health?

Turkey Nutrition Facts: The Complete Guide

Nutrition and Benefits

Minimally processed turkey can be a beneficial source of protein, vitamins, and minerals. However, processed turkey can be high in sugar, unhealthy fats, and sodium.


Nutrition information for a roasted turkey leg with the skin – 3 ounces – 85g. (U.S. Department of Agriculture. 2018)

  • Calories – 177
  • Fat – 8.4
  • Sodium – 65.4mg
  • Carbohydrates – 0g
  • Fiber – 0g
  • Sugars – 0g
  • Protein – 23.7g


  • Turkey does not contain any carbohydrates.
  • Certain deli lunch meats contain carbs as the turkey is breaded, marinated, or coated in a sauce containing sugar or added during processing.
  • Choosing fresh can make a big difference in sugar content.


  • Most of the fat comes from the skin.
  • Turkey generally has equal parts of saturated, monounsaturated, and polyunsaturated fat.
  • Removing the skin and cooking without added fat significantly reduces total fat content.


  • Turkey is an excellent source of complete protein, with around 24 grams in a 3-ounce serving.
  • Leaner cuts, like skinless turkey breast, have more protein.

Vitamins and Minerals

  • Provides vitamin B12, calcium, folate, iron, magnesium, phosphorus, potassium, and selenium.
  • Dark meat is higher in iron than the white meat.

Health Benefits

Supports Muscle Retention

  • Sarcopenia, or muscle wasting, commonly leads to frailty in elderly individuals.
  • Getting enough protein at every meal is essential for older adults to maintain muscle mass and physical mobility.
  • Turkey can help meet guidelines suggesting lean meat consumption 4-5 times a week to maintain muscle health with aging. (Anna Maria Martone, et al., 2017)

Reduces Diverticulitis Flare-Ups

Diverticulitis is inflammation of the colon. Dietary factors that influence the risk of diverticulitis include:

  • Fiber intake – lowers risk.
  • Processed red meat intake – raises risk.
  • Intake of red meat with higher total fat – raises risk.
  1. Researchers studied 253 men with diverticulitis and determined that replacing one serving of red meat with a serving of poultry or fish reduces the risk of diverticulitis by 20%. (Yin Cao et al., 2018)
  2. The study’s limitations are that the meat intake was recorded in men only, the intake was self-reported, and the amount consumed at each eating episode was not recorded.
  3. It may be a helpful substitution for anyone at risk for diverticulitis.

Prevents Anemia

  • Turkey offers nutrients required by blood cells.
  • It provides heme iron, easily absorbed during digestion, to prevent iron deficiency anemia. (National Institutes of Health. 2023)
  • Turkey also contains folate and vitamin B12, which are needed in the formation and proper function of red blood cells.
  • Regular turkey consumption can help maintain healthy blood cells.

Supports Heart Health

  • Turkey is a lean alternative to other low-sodium meats, especially if the skin is removed and cooked fresh.
  • Turkey is also high in the amino acid arginine.
  • Arginine can help keep arteries open and relaxed as a precursor to nitric oxide. (Patrick J. Skerrett, 2012)


Meat allergies can happen at any age. A turkey allergy is possible and may be associated with allergies to other types of poultry and red meat.  Symptoms can include: (American College of Allergy, Asthma & Immunology. 2019)

  • Vomiting
  • Diarrhea
  • Wheezing
  • Shortness of breath
  • Repetitive cough
  • Swelling
  • Anaphylaxis

Storage and Safety


  • The USDA recommends 1 pound for each person.
  • That means a family of five needs a 5-pound turkey, a group of 12 a 12-pound. (U.S. Department of Agriculture. 2015)
  • Keep fresh meat in the refrigerator until ready to cook.
  • Frozen pre-stuffed turkeys labeled with the USDA or state mark of inspection have been prepared under safe, controlled conditions.
  • Cook frozen pre-stuffed turkeys directly from the frozen state rather than thawing first. (U.S. Department of Agriculture. 2015)
  1. Safe ways to thaw a frozen turkey: in the refrigerator, in cold water, or microwave oven.
  2. They should be thawed for a specified amount of time using guidelines based on weight.
  3. It needs to be cooked to an internal temperature of 165 degrees Fahrenheit.
  4. Cooked turkey needs to be refrigerated within 1–2 hours after cooking and used within 3–4 days.
  5. Turkey leftovers stored in the freezer should be eaten within 2–6 months.

Eating Right to Feel Better


U.S. Department of Agriculture. FoodData central. (2018). Turkey, all classes, leg, meat and skin, cooked, roasted.

Martone, A. M., Marzetti, E., Calvani, R., Picca, A., Tosato, M., Santoro, L., Di Giorgio, A., Nesci, A., Sisto, A., Santoliquido, A., & Landi, F. (2017). Exercise and Protein Intake: A Synergistic Approach against Sarcopenia. BioMed research international, 2017, 2672435.

Cao, Y., Strate, L. L., Keeley, B. R., Tam, I., Wu, K., Giovannucci, E. L., & Chan, A. T. (2018). Meat intake and risk of diverticulitis among men. Gut, 67(3), 466–472.

National Institutes of Health, Office of Dietary Supplements. (2023). Iron: Fact Sheet for Health Professionals.

Skerrett PJ. Harvard Health Publishing, Harvard Medical School. (2012). Turkey: A Healthy Base of Holiday Meals.

American College of Allergy, Asthma & Immunology. (2019). Meat Allergy.

U.S. Department of Agriculture. (2015). Let’s Talk Turkey — A Consumer Guide to Safely Roasting a Turkey.

Cooking with Pomegranates: An Introduction

Cooking with Pomegranates: An Introduction

For individuals looking to increase their antioxidant, fiber, and vitamin intake, can adding pomegranates to their diet help?

Cooking with Pomegranates: An Introduction


Pomegranates can amplify various dishes, from breakfasts to sides to dinners, with their balanced blend of mild sweetness, tartness, and crunch from their seeds.

Health Benefits

The fruit has been found to be a healthy source of vitamins, fiber, and antioxidants. A medium-sized fruit contains:

Ways to use a pomegranate include:


Stir in some pomegranate arils before serving. They will provide an unexpected crunch that contrasts deliciously with guacamole’s smoothness.

  1. Mash 2 ripe avocados
  2. Mix in 1/4 cup diced red onion
  3. 1/4 tsp. salt
  4. 1 Tbsp. lemon juice
  5. 2 cloves garlic – minced
  6. 1/2 cup chopped fresh cilantro
  7. Stir in 1/4 cup pomegranate arils
  8. Serves 6

Nutrition per serving:

  • 144 calories
  • 13.2 grams fat
  • 2.8 grams of saturated fat
  • 103 milligrams sodium
  • 7.3 grams carbs
  • 4.8 grams fiber
  • 1.5 grams protein


Smoothies provide extra nutrition and a healthy snack.

  1. In a blender, mix 1/2 cup pomegranate arils
  2. 1 frozen banana
  3. 1/4 cup low-fat Greek yogurt
  4. 2 tsp. honey
  5. Splash of orange juice
  6. Pour into a glass and enjoy!

Nutrition per serving:

  • 287 calories
  • 2.1 grams fat
  • 0.6 grams of saturated fat
  • 37 milligrams sodium
  • 67.5 grams carbs
  • 6.1 grams fiber
  • 4.9 grams protein


Enhance oatmeal as pomegranates bounce off other fruits, sweeteners, and butter nicely.

  1. Prepare 1/2 cup oats
  2. Stir in 1/2 of a medium banana, sliced
  3. 1 Tbsp. brown sugar
  4. 2 Tbsp. pomegranate arils
  5. 1/2 tsp. ground cinnamon

Nutrition per serving:

  • 254 calories
  • 3 grams fat
  • 0.5 grams of saturated fat
  • 6 milligrams sodium
  • 52.9 grams carbohydrates
  • 6.7 grams fiber
  • 6.2 grams protein

Brown Rice

Another way to use pomegranates is on rice.

  1. Cook 1 cup brown rice.
  2. Toss with 1/4 cup pomegranate arils
  3. 1 Tbsp. olive oil
  4. 1/4 cup chopped, toasted hazelnuts
  5. 1 Tbsp. fresh thyme leaves
  6. Salt and pepper to taste
  7. Makes 4 servings

Nutrition per serving:

  • 253 calories
  • 9.3 grams fat
  • 1.1 grams of saturated fat
  • 2 milligrams sodium
  • 38.8 grams carbohydrates
  • 2.8 grams fiber
  • 4.8 grams protein

Cranberry Sauce

Make a tangy and crunchy cranberry sauce.

  1. In a medium saucepan, combine 12 oz. fresh cranberries
  2. 2 cups pomegranate juice
  3. 1/2 cup granulated sugar
  4. Cook over medium heat – adjust if the mixture gets too hot
  5. Stir frequently for about 20 minutes or until most of the cranberries have popped and released their juice.
  6. Stir in 1 cup pomegranate arils
  7. Serves 8

Nutrition per serving:

  • 97 calories
  • 0.1 grams fat
  • 0 grams of saturated fat
  • 2 milligrams sodium
  • 22.5 grams carbohydrates
  • 1.9 grams fiber
  • 0.3 grams protein

Infused Water

A fruit-infused water can help reach proper hydration.

  1. Place 1 cup pomegranate arils
  2. 1/4 cup fresh mint leaves in the insert of a 1-quart infuser water bottle
  3. Mix lightly
  4. Fill with filtered water
  5. Refrigerate for at least 4 hours to let flavors steep
  6. Serves 4
  • Each serving will offer only trace amounts of nutrients, which depend on how much pomegranate juice infuses into the water.

For any questions about more specific nutrition goals or how to achieve them, consult the Injury Medical Chiropractic and Functional Medicine Clinic Health Coach and/or Nutritionist.

Healthy Diet and Chiropractic


FoodData Central. U.S. Department of Agriculture. (2019) Pomegranates, raw.

Zarfeshany, A., Asgary, S., & Javanmard, S. H. (2014). Potent health effects of pomegranate. Advanced biomedical research, 3, 100.

How a Health Coach Can Help You Reach Your Goals

How a Health Coach Can Help You Reach Your Goals

Individuals striving to be healthy may not know where or how to start. Can hiring a health coach help individuals start their wellness journey and reach their goals?

How a Health Coach Can Help You Reach Your Goals

Hiring A Health Coach

It’s easy to get caught up in the desire to make changes, but it is another thing to actually set a consistent plan in motion. Hiring a health coach can help individuals understand the information, develop an effective wellness routine that suits their lifestyle, and achieve health and wellness goals. A primary healthcare provider could be a resource and have referrals to reputable health coaches in the area.

What Do They Do?

Health coaches are experts in helping individuals reach health and wellness goals. This can be:

  • Reducing stress
  • Improving self-care
  • Focusing on nutrition
  • Starting exercise
  • Improving quality of life

A health coach helps create a plan and makes it happen.

  • Health and wellness coaches use motivational interviewing and evidence-based approaches to empower individuals in their wellness journey. (Adam I Perlman, Abd Moain Abu Dabrh. 2020)
  • They help identify areas that need improvement, develop a plan, and encourage the individual all the way like a personal fitness trainer.
  • Health coaches work with physicians and/or other health professionals in a clinical setting or as individual providers.
  • Their role is to provide a holistic approach to health and wellness.

Services Provided

Health coaches can provide and assist with: (Shivaun Conn, Sharon Curtain 2019)

  • Diet and nutrition
  • Exercise, movement
  • Sleep
  • Mental and emotional health
  • Occupational wellness
  • Relationship building
  • Social skills building

A health coach is someone who helps organize and balance various aspects of an individual’s life so they can learn to maintain optimal health.

  • They will help overcome barriers when struggling.
  • A health coach listens and provides support for whatever an individual’s goals may be.
  • A health coach is there until the goal is reached.


It is important to ensure the providers being considered have the necessary qualifications. Because some certification programs offer a focus on specific areas like nutrition, it’s recommended to identify what is needed before choosing a health coach. Health coaches do not need a university degree, however, many certifications are affiliated with colleges and have educational partnerships that qualify coursework and award college credits. Training to become a health coach consists of: (Shivaun Conn, Sharon Curtain 2019)

  • Health
  • Fitness
  • Goal setting
  • Coaching concepts
  • Nutritional concepts
  • Motivational interviewing
  • Stress management
  • Changing behaviors

Health Goal Examples

Health coaching is not a one-size-fits-all approach. A primary healthcare provider or physician provides a diagnosis and medical plan, and a health coach helps guide and support the individual through the plan. However, hiring a health coach does not require a medical condition to employ services. A few examples of health goals that health coaches address include:

  • Improving quality of life
  • Reducing stress and management
  • Lifestyle habits
  • Weight loss
  • Exercise
  • Physical activity
  • Emotional and psychological health
  • Quitting smoking

Finding a Health Coach

A few things to consider.

Health Goals

  • Determine goals and expectations.
  • There are many types of health coaches and some may specialize, therefore try to determine the expertise needed to achieve the goals.


  • Determine how much money will be invested, as many insurance providers do not cover the cost of a health coach.
  • Health coaches may charge between $50 to $300 per session.
  • Some will offer packages, memberships, and/or discounts.


  • Look into their certification.
  • Is it accredited?
  • This will ensure choosing a coach who has received the training and expertise needed to provide quality care.


  • Consult with potential coaches.
  • Ask questions and see if they are compatible with specific health goals.
  • Interview as many as needed.


  • Virtual sessions, in-person meetings, and/or a combination?
  • How long are the sessions?
  • Frequency of meetings?
  • Finding a coach that is flexible and convenient will help maintain a healthy coach/client relationship.

Multidisciplinary Evaluation and Treatment


Perlman, A. I., & Abu Dabrh, A. M. (2020). Health and Wellness Coaching in Serving the Needs of Today’s Patients: A Primer for Healthcare Professionals. Global advances in health and medicine, 9, 2164956120959274.

Conn, S., & Curtain, S. (2019). Health coaching as a lifestyle medicine process in primary care. Australian journal of general practice, 48(10), 677–680.

Food Condiments and Overall Health

Food Condiments and Overall Health

For individuals, does knowing about food condiments nutritional values help with overall health?

Food Condiments and Overall Health

Food Condiments

Condiment options go beyond the standard mayonnaise, ketchup, and mustard. Today there are various options to use as toppers, to marinate, tenderize, increase flavor, and add an appeal to the dish. Most condiments don’t provide much nutrition, but some do contain healthy ingredients like herbs, spices, ​heart-healthy fats, and antioxidants.


The food condiments that are made the healthiest are those that are low in calories and unhealthy fat and they are made with less or no processed additives and quality ingredients that provide health benefits.

Pico de Gallo

  • This is a low-calorie, low-fat, nutrient-dense salsa that can zest up any meal.
  • It is made with tomatoes, onions, jalapeños, and lime.
  • Easily make your own to control sodium levels.
  • Top salads, vegetables, or protein with the salsa to add flavor.
  • Use as a dip for fresh raw vegetables as a snack.


  • Mustard is a very low-calorie – 5 calories in 1 teaspoon, low-carbohydrate, and fat-free condiment that can increase the flavor of food by adding a sweet, sour, or spicy kick.
  • Most traditional mustards – yellow and spicy – are made with mustard seed, distilled vinegar, garlic powder, onion powder, salt, spices, and turmeric.
  • This means that mustard contains little or insignificant calories, fat, protein, and carbohydrate in one serving.
  • Studies have shown that turmeric can provide health benefits from a compound called curcumin.
  • Preclinical studies suggest that curcumin can act as an antioxidant and has anti-inflammatory, anticancer, and neuroprotective properties. (Abrahams S, et al., 2019)
  • Flavored mustards, like ​honey flavor, can contain added sugars, therefore, it is recommended to read the label before eating.
  • According to the USDA, 1 teaspoon of spicy mustard contains 5 calories, 60mg sodium, and no fat, carbohydrates, fiber, protein, or sugar. (FoodData Central. U.S. Department of Agriculture. 2021)


  • Balsamic, red or white wine or apple cider vinegar can be used on side dishes, salads, sandwiches, and to marinate.
  • This condiment ranges from 0 calories to 10 calories per tablespoon and contains no sodium.
  • Studies have shown that apple cider vinegar can reduce fasting blood sugar in individuals at risk for type 2 diabetes. (Johnston CS, Quagliano S, White S. 2013)

Hot Sauce

  • Hot sauce is made from red chili peppers.
  • Top eggs, vegetables, or whole grains with a few dashes.
  • Studies suggest that adding spice can help satisfy hunger, help curb appetite and possibly speed up metabolism. (Emily Siebert, et al., 2022)
  • Read labels as sauces can contain added sugars.


  • Because of its carbohydrate and sugar content, ketchup is a condiment that needs to be portion-controlled, especially for individuals with diabetes who are following a modified nutritional plan.
  • Ketchup contains 17 calories, 5 grams of sugar, and 4 grams of carbohydrates in one tablespoon. (FoodData Central. U.S. Department of Agriculture. 2020)
  • Individuals are recommended to stick to one portion and choose a ketchup that is not made with high fructose corn syrup.


Unhealthy food condiments are high in calories, sodium, fat, and/or sugar in a single serving.

Creamy Salad Dressing


  • Mayonnaise can be extremely high in calories for a small portion.
  • Despite being made from whole ingredients like egg yolks, olive oil, and vinegar,
  • One tablespoon is 94 calories and 10 grams of fat. (FoodData Central. U.S. Department of Agriculture. 2020)
  • Although much of the fat is unsaturated/healthy type, it can be hard to portion control this food condiment, which can result in excess calorie intake.

Barbecue Sauce

  • Barbecue sauce is moderate in calories, around 60 in two tablespoons, but it can contain a large amount of sodium and sugar.
  • Most brands can contain 10 to 13 grams of sugar/equivalent to 3 teaspoons and 280 to 350 milligrams of sodium.
  • The recommended serving size is two tablespoons.
  • Individuals trying to watch calorie and sugar intake are recommended to stick to one serving.

Sour Cream

  • Sour cream contains 60 calories and 6 grams of fat in two tablespoons.
  • About half of the fat in sour cream is saturated. (FoodData Central. U.S. Department of Agriculture. 2020)
  • Regularly consuming saturated fat has been linked with heart disease, high cholesterol, and diabetes.
  • A healthy substitute for sour cream can be a tablespoon or two of low-fat or non-fat plain Greek yogurt.

Regardless of the healthy or non-healthy food condiments, it is recommended not to drown the food in them and stick to the recommended serving sizes.

Benefits of Healthy Diet and Chiropractic Care


Abrahams, S., Haylett, W. L., Johnson, G., Carr, J. A., & Bardien, S. (2019). Antioxidant effects of curcumin in models of neurodegeneration, aging, oxidative and nitrosative stress: A review. Neuroscience, 406, 1–21.

Spicy brown mustard. FoodData Central. U.S. Department of Agriculture.

Johnston CS, Quagliano S, White S. Vinegar ingestion at mealtime reduced fasting blood glucose concentrations in healthy adults at risk for type 2 diabetes. J Funct Foods. 2013;5(4):2007-2011. doi:10.1016/j.jff.2013.08.003

Siebert, E., Lee, S. Y., & Prescott, M. P. (2022). Chili pepper preference development and its impact on dietary intake: A narrative review. Frontiers in nutrition, 9, 1039207.

Ketchup. FoodData Central. U.S. Department of Agriculture.

Caesar dressing. FoodData Central. U.S. Department of Agriculture.

Vinaigrette. FoodData Central. U.S. Department of Agriculture.

Mayonnaise. FoodData Central. U.S. Department of Agriculture.

Sour cream, regular. FoodData Central. U.S. Department of Agriculture.

Cranberry Juice Health Benefits

Cranberry Juice Health Benefits

Individuals dealing with health problems, UTIs, and skin issues can become chronic, what are the effects and benefits of drinking cranberry juice?

Cranberry Juice Health Benefits

Cranberry Juice

Cranberries are a healthy source of nutrients and antioxidants. Cranberry juice is a recommended source of vitamin C, with the added benefits of promoting digestive, heart, immune, and skin health. Most individuals can safely drink cranberry juice to their diet with no issues, but women who are pregnant or individuals that take blood thinners, or medications should discuss adding cranberry intake with a doctor or specialist first.

  • One cup of unsweetened cranberry juice provides 23.5 milligrams or 26% of the daily value for vitamin C. (USDA 2018)
  • To avoid excess consumption of added sugars and maximize the benefits, it is recommended to drink unsweetened cranberry juice.

Digestive Health

  • Cranberries contain antioxidant compounds/polyphenols that have been shown to help with digestive health.
  • A study found that drinking cranberry juice was associated with increased beneficial gut bacteria and decreased constipation.
  • Improvements in inflammatory markers were also observed.(Chicas MC, et al.,2022)

Heart Health

  • Research funded by a cranberry juice company found participants who consumed cranberry juice twice daily had lower levels of several risk factors for heart disease, stroke, and diabetes than those who received a placebo. (USDA 2016)
  • A systematic review and meta-analysis found that cranberry supplementation may improve body weight and blood pressure levels.
  • Cranberries may also help improve high-density lipoprotein (HDL) cholesterol—considered “good” cholesterol—in younger adults.
  • Further studies are needed to confirm these findings. (Pourmasoumi M, et al.,  2019)

Immune Health

  • Cranberry juice contains vitamin C, which is important for immune system function.
  • Research suggests that inadequate vitamin C consumption can lead to decreased immunity and an increased risk of infections. (Carr A, Maggini S, 2017)

Skin Health

  • Thanks to its high antioxidant content, cranberry juice may help protect your skin against damage caused by free radicals that contributes to premature aging.
  • The vitamin C in cranberry juice is also needed for collagen production.
  • Collagen is a type of protein that provides strength, elasticity, and structural support to the skin, helping to keep it firm and smooth.(Pullar JM, et al., 2017)

Infection Prevention

  • A study found that cranberry components known as proanthocyanidins, can promote oral health.
  • Cranberries activate antibacterial processes that can prevent bacteria from binding together, reducing periodontitis/gum disease and the formation of dental plaque. (Chen H, et al., 2022)

Urinary Tract Infection Prevention

  • Cranberries have gone through many studies for home treatment of UTIs.
  • It is believed the chemical compounds/proanthocyanidins can help prevent certain bacteria from sticking to the lining of the urinary tract, thus reducing the risk of UTIs. (Das S. 2020)
  • A study found cranberry products in the form of juice or tablets may lower the risk of UTIs in at-risk groups by approximately 30%.
  • At-risk groups include those with recurrent UTIs, pregnant women, older adults, and individuals with chronic indwelling catheters (devices used for short-term bladder drainage) and neurogenic bladder (conditions in which people lack bladder control due to problems in the brain, spine, or spinal cord). (Xia J Yue, et al., 2021)

Daily Amount

There is no official recommendation on the optimal amount of juice an individual should consume for health benefits. Most studies examining the benefits have used amounts ranging from 8 to 16 ounces, or around 1 to 2 cups per day. (The Cranberry Institute) However, cranberry juice with large amounts of added sugar can contribute to increased calories, leading to weight gain and other health concerns. Therefore, it is important to read the product label and look for pure, 100% cranberry juice.

  • If the pure juice is too tart, dilute it with some ice or water.
  • Avoid cranberry cocktails that are often mixed with other juices, like grape or apple juice, and contain added sugars that can decrease the benefits.
  • Examples of common added sugars include: (Centers for Disease Control and Prevention 2022)
  • Fruit nectar
  • Honey
  • Molasses
  • Brown sugar
  • Cane sugar
  • Raw sugar
  • Cane juice
  • Corn syrup
  • High-fructose corn syrup
  • Maple syrup
  • Malt syrup
  • Dextrose, fructose, glucose, maltose, sucrose, lactose

Smart Choices Better Health


Carr A, Maggini S. Vitamin C, and immune function. Nutrients. 2017;9(11):1211. doi:10.3390/nu9111211

Centers for Disease Control and Prevention. Know your limit for added sugars.

Chicas MC, Talcott S, Talcott S, Sirven M. Effect of cranberry juice supplementation on the gut microbiome and inflammatory markers: a randomized, double-blind, placebo-controlled study in overweight individuals. Curr Dev Nutr. 2022;6(Suppl 1):272. doi:10.1093/cdn/nzac053.013

Chen H, Wang W, Yu S, Wang H, Tian Z, Zhu S. Procyanidins and their therapeutic potential against oral diseases. Molecules. 2022;27(9):2932. doi:10.3390/molecules27092932

The Cranberry Institute. How much cranberry juice should I drink in a day?

Das S. Natural therapeutics for urinary tract infections-a review. Futur J Pharm Sci. 2020;6(1):64. doi:10.1186/s43094-020-00086-2

Pham-Huy, L. A., He, H., & Pham-Huy, C. (2008). Free radicals, antioxidants in disease and health. International journal of biomedical science: IJBS, 4(2), 89–96.

Pourmasoumi M, Hadi A, Najafgholizadeh A, Joukar F, Mansour-Ghanaei F. The effects of cranberry on cardiovascular metabolic risk factors: A systematic review and meta-analysis. Clinical Nutrition. 2020;39(3):774-788. doi:10.1016/j.clnu.2019.04.003

Pullar JM, Carr AC, Vissers MCM. The roles of vitamin C in skin health. Nutrients. 2017;9(8):866. doi:10.3390/nu9080866

USDA. Cranberry juice, unsweetened.

USDA. Cranberry juice can boost heart health.

Xia J Yue, Yang C, Xu D Feng, Xia H, Yang L Gang, Sun G ju. Consumption of cranberry as adjuvant therapy for urinary tract infections in susceptible populations: A systematic review and meta-analysis with trial sequential analysis. PLoS One. 2021;16(9):e0256992. doi:10.1371/journal.pone.0256992

Easily Digestible Foods

Easily Digestible Foods

With the summer heatwave blasting through, some individuals can experience digestive health problems. The relationship between the temperature outside and the temperature in the body translates to the digestive system. As the heat rises, it can make the digestive system slow down and become weakened feeling bloated, nauseated, and tired. The body’s balance may feel off because the body lowers its internal temperature to protect itself. Individuals must be careful not to overload themselves with the wrong foods. One way to avoid problems and maintain digestion working smoothly is to eat lighter, eat smaller portions for each meal, and eat easily digestible foods. Doing this will allow the body will feel cooler, and maintain alertness and energy throughout the hot day.

Easily Digestible Foods

Easily Digestible Foods

Heat-related health issues can include:

  • Loss of appetite
  • Heartburn
  • Acid buildup
  • Abdominal pain
  • Constipation
  • Gastroenteritis
  • Diarrhea
  • Irritable bowel syndrome (IBS)
  • Dehydration
  • Heat exhaustion
  • Stroke

The objective is not to skip meals but to eat regular meals, just smaller and easily digestible ones. Foods low in fiber tend to be easy to digest and can help the body feel better.

White Rice

  • White rice is low in fat and fiber, making it easy on the stomach and easy to digest.
  • It is not associated with any gastrointestinal issues and is considered a safe starch because it is an easy source of carbohydrates that provides instant energy.
  • To digest rice even more easily, eat it by itself or pair it with foods low in fat.
  • Certain foods that are high in fat, like vegetable oils, can take longer to digest and could cause discomfort.
  • A 1/2 cup of cooked white rice:
  • 210 calories
  • 4g protein
  • 0g fat
  • 49g carbohydrates
  • 1g fiber


  • Ripe bananas are an easily digestible fruit that only contains a moderate amount of fiber.
  • They are associated with improvements in both constipation and diarrhea,
  • Individuals with a variety of digestive issues may experience relief when incorporating bananas into their diets.
  • Cooking bananas makes them even easier to digest as it makes certain nutrients easier to absorb.
  • Make sure the bananas are ripe enough.
  • Unripe bananas can be more difficult to digest.
  • 1 medium raw/ripe banana:
  • 105 calories
  • 1.3g protein
  • 0.4g fat
  • 27g carbohydrates
  • 3g fiber


  • Although made from apples, applesauce is low in fiber and a great source of vitamin C.
  • Cooked, canned, or processed fruits tend to be lower in fiber and easier to digest.
  • Applesauce is recommended to calm a variety of stomach-related ailments like constipation, diarrhea, and gastroparesis.
  • A 4-ounce serving of applesauce:
  • 90 calories
  • 0g protein
  • 0g fat
  • 22g carbohydrates
  • 2g fiber

White Bread

  • Plain white bread is low in fiber and easier to digest than bread made with whole-grain wheat bread.
  • It is often fortified with nutrients including folic acid, B vitamins, vitamin D3, and more.
  • Try plain toast for breakfast
  • Use low-fat fillings for an easily digestible sandwich for lunch or dinner.
  • 2 slices of plain white bread:
  • 150 calories
  • 4g protein
  • 28g carbohydrates
  • 2g fat
  • 1g fiber

Chicken and Turkey

  • Lean proteins low in fat like chicken breast and turkey are easy to digest.
  • Individuals experiencing digestive problems are recommended to consume lean protein over fattier red meats.
  • A 3-ounce serving of skinless, boneless chicken breast:
  • 128 calories
  • 26g protein
  • 2.7g fat
  • 0g carbohydrates
  • 0g fiber

Sweet Potatoes

  • Cooked potatoes of all varieties are examples of easily digestible foods.
  • Sweet potatoes are gentle on the digestive tract because they are mostly insoluble fiber, which speeds up digestion and increases regularity.
  • To make potatoes easier to digest, remove the skins and mash the inside.
  • Removing the skins decreases the fiber content, and mashing them makes digestion easier.
  • 1 medium sweet potato that is cooked and peeled:
  • 135 calories
  • 3g protein
  • 0.2g fat
  • 31g carbohydrates
  • 5g fiber

Other recommendations that could help stimulate digestion include drinking more water, getting more sleep, reducing stress levels, and exercising.

The Healing Diet


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Sandwich Nutrition and Health: El Paso Back Clinic

Sandwich Nutrition and Health: El Paso Back Clinic

A typical sandwich from home includes bread – one thick slice of whole wheat, one or two favorite condiments, lunch meat, lettuce, tomato, and pickles. Packing a homemade lunch to work or school is one of the easiest ways to lose and maintain weight. Making a sandwich means the ingredients, calories, and nutrition can be controlled. However, a healthy sandwich can easily exceed calories if not careful. Bread choices and condiments like mayonnaise, dressings, and cheese can change a sandwich’s nutrition and increase calories, fat, and sodium. Calories can be cut with smart nutrition information and a few recommendations.

Sandwich Nutrition and Health: EP Chiropractic Clinic

Sandwich Nutrition Facts and Health Benefits

Sandwich Calories and Nutrition

USDA nutrition information for one sandwich with ham, cheese, and mayonnaise equals 155 grams.

  • Total Calories 361
  • Fat 16.7 grams
  • Sodium 1320 milligrams
  • Carbohydrates 32.5 grams
  • Fiber 2.3 grams
  • Sugars 5.1 grams
  • Protein 19.3 grams


The calories can vary based on the bread, fillings, and spread used to make it and whether vegetables are added.

Peanut Butter

  • Calories 200 – 300.
  • Peanut butter on white bread.
  • A single serving of peanut butter is two tablespoons.

Peanut Butter and Jelly

  • Calories 350 – 500.
  • Depending on how much peanut butter is used and the type of jelly or jam.


  • Calories 300 – 500.
  • A 2-tablespoon serving is 200 calories.

Turkey Sandwich

  • Calories 160 – 500.
  • Depending on the amount of meat added and condiment choices.


  • Calories less than 200.
  • This is without the cheese.
  • With butter on French bread, it can be 400 calories or more.

Chicken Salad

  • Calories 400 – 600 or more.

Egg Salad

  • Calories 350 for the mayonnaise filling, plus around 150 for the bread.

Egg and Cheese

  • Calories 250 -400 or more.
  • If made on a biscuit or croissant.


  • 230 to nearly 1000 calories.

Cut Calories

With a few adjustments and healthy swaps, a nutritious and healthy sandwich that is lower in calories but full of flavor can be made.

Low-Calorie Bread

  • Thick, crusty bread, bagels, baguettes, croissants, and hearty rolls can contain fat and calories.
  • Instead, choose a whole grain or bread alternative with additional nutrient benefits like healthy fats or fiber.
  • Consider an open-faced sandwich for heartier bread and keeping the portion to one slice.
  • Make a sandwich without bread and wrap the filling in lettuce or other bread substitutes.

Leaner Fillings

Once a healthy bread is chosen, build the sandwich around a meat or meat-free filling. Get creative and try different choices to find new flavors. Read labels of meat or fish spreads that sound healthy. Many brands may contain protein and beneficial nutrients, but the filling is often combined with other ingredients high in calories. Try for:

  • Deli ham sliced thin.
  • Deli turkey sliced thin.
  • Deli roast beef sliced thin.
  • Deli-style rotisserie chicken breast sliced thin.
  • Look for low-sodium meats.
  • Grilled eggplant.
  • Grilled portobello mushroom.

Nutrient-Rich Vegetables

Pack the sandwich with natural toppings like vegetables. Make a goal to have at least two vegetable servings per sandwich. Nutrient-rich vegetables add flavor and crunch to the sandwich.

  • Iceberg lettuce, spinach, romaine lettuce, or greens.
  • Shredded cabbage.
  • Tomato.
  • Sun-dried tomatoes.
  • Cucumber.
  • Jalapeno peppers.
  • Banana peppers.
  • Green peppers.
  • Plain or grilled onions.
  • Basil leaves.
  • Bean sprouts.

Low-Calorie Condiments

The spread takes up the least space on a sandwich but can contain the most fat. Condiments should be used moderately.

  • Olive oil
  • Butter
  • Aioli
  • Tahini
  • Pesto
  • Salad dressing
  • Jelly
  • Avocado
  • Guacamole
  • Olive tapenade
  • Barbecue sauce
  • Relish
  • Ketchup
  • Dijon mustard
  • Yellow mustard

When first starting, cutting sandwich calories might seem complicated and unfamiliar. Fill the refrigerator with as many healthy choices as possible, get creative, and see what you come up with, as crafting a delicious meal is fun once you get the hang of it.

Body In Balance, Fitness, and Nutrition


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U.S. Department of Agriculture, Agricultural Research Service. FoodData Central [Historical Record]. Whole Wheat Bread.

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