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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.


Trail Mix Health: El Paso Back Clinic

Trail Mix Health: El Paso Back Clinic

Trail mix is a favorite snack for many individuals. A typical mix combines granola, dried fruits, nuts, seeds, cereals, and pretzels. The mix was originally developed as a portable snack/meal for hikers that was lightweight, could be stored in a backpack, and provided plenty of protein and energy. Prepackaged trail mix is available at many grocery stores and online retailers. It’s an excellent choice for traveling or going on a road trip because of its energy and nutritional content. However, not all types are considered equal in terms of nutrition. Some can consist of ingredients loaded with sugar and salt. Added consumption could cause weight gain and contribute to conditions like heart disease, type 2 diabetes, and liver problems. Here we look at choosing healthy mixes.

Trail Mix Health: EP's Chiropractic Functional Team

Trail Mix

The nutritional power comes from the high amounts of fiber and antioxidants.

Benefits

Protein and Healthy Fats

Protein is essential for tissue repair, immune health, and muscle development.

  • Nuts and seeds make up the largest portion.
  • A healthy source of protein, allowing individuals to snack on the go and not become hungry.
  • One of the greatest benefits of eating these is that they are full of heart-healthy fats.
  • These healthy fats help decrease unhealthy LDL cholesterol levels and reduce inflammation.

Fiber

  • The fiber in the seeds and granola helps keep the gut healthy and regular.
  • It also helps control appetite, aids in digestion, and keeps the body fuller longer.

Energy

  • Dried fruits and granola consist of healthy sugars.
  • Healthy sugars help stabilize blood sugar levels, providing the body with a consistent energy source.

Antioxidants, Vitamins, and Minerals

  • Dried fruit maintains a majority of its nutritional value.
  • The nuts and seeds are also packed with nutrients and antioxidants.

Choosing Healthy

Check the nutrition label and avoid varieties high in added sugar or sodium.

  • Look for products containing nutrient-dense ingredients like nuts, seeds, dried fruits, and limited amounts of candy or chocolate chips, if any.
  • Healthy ingredients include almonds, pumpkin seeds, cashews, sunflower seeds, dried fruit, popcorn, and dark chocolate.
  • Making trail mix at home allows control of its contents and maximizes its potential health benefits.
  • It is important to keep an eye on portion control.
  • A recommended serving is about a fourth of a cup.

Nutritionist

Nutritional consultation can improve an individual’s quality of life, health, and well-being. A nutritionist can help individuals with precision or personalized nutrition that focuses on the individual. Nutritionists can create meal plans for their clients and provide education and knowledge on appropriate food choices.


Potassium


References

Devitt, A A et al. “Appetitive and Dietary Effects of Consuming an Energy-Dense Food (Peanuts) with or between Meals by Snackers and Nonsnackers.” Journal of nutrition and metabolism vol. 2011 (2011): 928352. doi:10.1155/2011/928352

Grillo, Andrea et al. “Sodium Intake and Hypertension.” Nutrients vol. 11,9 1970. 21 Aug. 2019, doi:10.3390/nu11091970

Mehlhose, Clara, et al. “PACE Labels on Healthy and Unhealthy Snack Products in a Laboratory Shopping Setting: Perception, Visual Attention, and Product Choice.” Foods (Basel, Switzerland) vol. 10,4 904. 20 Apr. 2021, doi:10.3390/foods10040904

Vreman, Rick A et al. “Health and economic benefits of reducing sugar intake in the USA, including effects via non-alcoholic fatty liver disease: a microsimulation model.” BMJ open vol. 7,8 e013543. 3 Aug. 2017, doi:10.1136/bmjopen-2016-013543

Training Oneself To Enjoy Vegetables: El Paso Back Clinic

Training Oneself To Enjoy Vegetables: El Paso Back Clinic

It is difficult for individuals to achieve health and fitness goals when they don’t like to eat vegetables. Intermittent fasting, Paleo, vegan, Mediterranean, or New Nordic, almost all healthy nutrition plans require vegetable consumption to achieve optimal health. However, it is never too late to learn to enjoy vegetables. Injury Medical Chiropractic and Functional Medicine Clinic can recommend ways not just to eat vegetables because they are healthy but to truly enjoy them.Training Oneself To Enjoy Vegetables: Functional Chiropractor

Training Oneself To Enjoy Vegetables

Everyone’s taste preferences are different.

  • Many individuals grew up in homes where vegetables were prepared in unappetizing ways.
  • Over boiling and steaming are common preparation methods that many had experience with, including broccoli, cauliflower, asparagus, and Brussels sprouts, which made them flavorless, mushy and is where many decided they were not going to eat these foods.
  • Many don’t like vegetables because many have chemical compounds that make them taste bitter.
  • If food intake is more packaged and less fresh, an individual’s palate will be more conditioned to seek out processed food’s fatty, sweet flavors.
  • Some individuals may be genetically inclined to dislike vegetables.

Vegetable Purpose

Vegetables are full of nutrients that are very beneficial to the body.

  • Vegetables contain antioxidants, vitamins, minerals, fiber, and phytonutrients.
  • These nutrients help keep the mind and body healthy and avoid deficiencies.
  • Vegetables add fiber that provides a feeling of fullness by giving volume to fill the stomach without added calories.
  • This controls energy balance/calories in vs. calories out, which helps shed body fat without feeling hungry and maintain body weight.
  • Vegetables feed the intestinal bacteria that help the digestive tract.
  • Vegetables provide hydration that helps the fiber eliminate waste products.
  • Vegetables add variety to help maintain healthy nutrition.

Branching Out

The key is to branch out incrementally. Most individuals will have a vegetable or two that they can tolerate. This could be a starting point by expanding on new variations on those tolerable vegetables that will lead to broadened taste preferences. This can be done through different cooking methods that include:

Regardless of where you’re starting, there are simple ways to make the vegetable bitterness less intense, more palatable, and more enjoyable that consists of:

  • Vegetable Challenge
  • Vegetable Complement
  • Vegetable Cushion

Vegetable Challenge

  • Pick a vegetable that you would not normally eat that requires effort to try.
  • Motivate yourself to try it – health reasons, children, family, friends, etc.
  • Take a small bite; you may hate it, like it, or it has no effect.
  • You at least tried it.
  • Research suggests that individuals may need to try new foods many times (prepared differently) before tolerating or liking them.

Vegetable Complement

  • Build on flavor perception
  • Well-developed recipes have flavor harmony.
  • It means pairing food with a vegetable to activate various tastes and flavors pleasing to the palate simultaneously.

Vegetable Cushion

  • On the tongue are a variety of receptors that bind to the chemicals in food.
  • When these receptors are activated, they send a chemical signal to the brain about the taste.
  • Variations in the number and type of receptors help develop flavor preferences.
  • Basic tastes – sweet, sour, spicy, salty, bitter, and umami.
  • Pairing bitterness with other distinct flavors, like sweet and spicy, can develop and change the brain’s perception of bland or bitter vegetables to tasty and delicious.
  • Cushions for bitterness include honey, real maple syrup, sour cream, Mexican crema, hot sauce, oils, almonds, and butter used in balance to enhance and bring out flavors.

The objective is to start small and work your way to becoming more comfortable with experimenting and combining more flavors. Consultation with a professional nutritionist can help individuals get on a healthy nutrition plan that they can enjoy.


Tip From A Dietitian


References

Christoph, Mary J et al. “Intuitive Eating is Associated With Higher Fruit and Vegetable Intake Among Adults.” Journal of nutrition education and behavior vol. 53,3 (2021): 240-245. doi:10.1016/j.jneb.2020.11.015

Melis M, Yousaf NY, Mattes MZ, Cabras T, Messana I, Crnjar R, Tomassini Barbarossa I, Tepper BJ. Sensory perception of salivary protein response to astringency as a function of the 6-n-propylthioural (PROP) bitter-taste phenotype. Physiol Behav. 2017 Jan 24;173:163-173.

Mennella JA. Development of food preferences: Lessons learned from longitudinal and experimental studies. Food Qual Prefer. 2006 Oct;17(7-8):635-637.

Tordoff, Michael G, and Mari A Sandell. “Vegetable bitterness is related to calcium content.” Appetite vol. 52,2 (2009): 498-504. doi:10.1016/j.appet.2009.01.002

Wallace, Taylor C et al. “Fruits, vegetables, and health: A comprehensive narrative, umbrella review of the science and recommendations for enhanced public policy to improve intake.” Critical reviews in food science and nutrition vol. 60,13 (2020): 2174-2211. doi:10.1080/10408398.2019.1632258

Wieczorek, Martyna N et al. “Bitter taste of Brassica vegetables: The role of genetic factors, receptors, isothiocyanates, glucosinolates, and flavor context.” Critical reviews in food science and nutrition vol. 58,18 (2018): 3130-3140. doi:10.1080/10408398.2017.1353478

Mindful Eating Healthy Food Connection: Back Clinic

Mindful Eating Healthy Food Connection: Back Clinic

Mindful eating involves paying attention to what and how individuals eat, helping to become more aware of the body’s natural hunger and satisfaction cues. The process can help individuals become aware of the reasons behind their hunger and help to reduce cravings, control portion sizes, and develop long-term healthy eating habits.Mindful Eating Healthy Food Connection

Mindful Eating

It’s easy to rush through meals and snacks without pausing to enjoy the experience while refueling the body. Like meditation, individuals focus on what they are eating, how it smells, tastes, and the bodily sensations experienced. It is a way of checking in with the mind and body throughout a meal or snack. Mindful eating puts the individual in touch:

Benefits

Individuals do not have to go all-in but can adopt some principles of slowing down and tuning into the body to improve health. Benefits include:

Better Digestion

  • Slowing down and chewing food properly makes it easier to digest.

Improved Nutrition

  • Fast foods can cause a feeling of sluggishness and bloating.
  • Eating nutrient-packed meals provides more energy.
  • Improved nutrition means improved immune system health.
  • The awareness reinforces making healthier choices.

Satisfaction After Meals

  • Rushing to finish a meal means not enjoying the flavors and texture factors that can generate a sense of fullness and satisfaction.
  • Training the mind and body to be truly satisfied with meals and snacks leads to less stress and less craving.

Healthier Food Relationship

  • The body needs food physiologically for fuel and nourishment.
  • Individuals also develop emotional attachments to food associated with experiences and memories.
  • Addressing all aspects and influences in food relationships allows individuals to become more aware of their learned behaviors, perceptions, emotions, and mindsets.
  • Identifies behaviors that are not beneficial so the individual can work to improve them.

Improved Cardiometabolic Health

Mindful or intuitive eating has been shown to improve:

  • Blood sugar levels in pregnant women.
  • Inflammatory markers in postmenopausal women.
  • Lipid and blood pressure in overweight adults.

Food Consumption Health

  • Put away electronics and set aside time and space for eating only.
  • Eat in a setting where you are relaxed.
  • Eating in the car, in front of a computer while working, or on the phone doesn’t give full attention to the eating process and, as a result, can cause the individual to eat more or eat foods that are not healthy.
  • Sit down and take a few deep breaths before starting the meal.
  • If emotions are running high and are geared towards eating, see if you can acknowledge and express those emotions rather than eat through them.
  • This will help the digestive process and get the most out of the meal.
  • Eat a palette of colors, sample various salty, sweet, spicy, and umami/savory flavors, and take in the food with all the senses.
  • Not eating a variety of flavors at a meal can cause a feeling of missing something that can lead to unhealthy cravings.
  • Eat with others, as sharing food can enrich everyone involved and help focus on the experience, not the amount of food consumed.
  • Chew thoroughly, as digestion begins in the mouth, where enzymes are secreted in saliva to break down food.
  • Not properly chewing and making the food smaller can cause indigestion and other digestive problems.
  • Listen to your body and recognize when you have had enough or want more.
  • Waiting five minutes before getting another serving can help the body become more attuned to hunger and fullness cues.

Eat Mindfully


References

Cherpak, Christine E. “Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function.” Integrative medicine (Encinitas, Calif.) vol. 18,4 (2019): 48-53.

Espel-Huynh, H M et al. “A narrative review of the construct of hedonic hunger and its measurement by the Power of Food Scale.” Obesity science & practice vol. 4,3 238-249. 28 Feb. 2018, doi:10.1002/osp4.161

Grider, Hannah S et al. “The Influence of Mindful Eating and/or Intuitive Eating Approaches on Dietary Intake: A Systematic Review.” Journal of the Academy of Nutrition and Dietetics vol. 121,4 (2021): 709-727.e1. doi:10.1016/j.jand.2020.10.019

Hendrickson, Kelsie L, and Erin B Rasmussen. “Mindful eating reduces impulsive food choice in adolescents and adults.” Health psychology: official journal of the Division of Health Psychology, American Psychological Association vol. 36,3 (2017): 226-235. doi:10.1037/hea0000440

Morillo Sarto, Hector, et al. “Efficacy of a mindful-eating program to reduce emotional eating in patients suffering from overweight or obesity in primary care settings: a cluster-randomized trial protocol.” BMJ open vol. 9,11 e031327. 21 Nov. 2019, doi:10.1136/bmjopen-2019-031327

Nelson, Joseph B. “Mindful Eating: The Art of Presence While You Eat.” Diabetes spectrum: a publication of the American Diabetes Association vol. 30,3 (2017): 171-174. doi:10.2337/ds17-0015

Warren, Janet M et al. “A structured literature review on the role of mindfulness, mindful eating and intuitive eating in changing eating behaviors: effectiveness and associated potential mechanisms.” Nutrition research reviews vol. 30,2 (2017): 272-283. doi:10.1017/S0954422417000154

Sticking To A Fitness Regimen: Back Clinic

Sticking To A Fitness Regimen: Back Clinic

Everybody understands that exercise is necessary for optimal physical and mental health. Beginning a workout routine can be simple, but sticking with it long-term is the challenge. Knowing how to stay motivated can be overwhelming when facing various fitness options. Understanding the benefits of exercise and identifying the most significant motivating factors will help stick to the fitness plan.

Sticking To A Fitness Regimen

Benefits of Exercise

The first step is identifying why you want to start exercising and the principal motivator/s. For most individuals exercising regularly helps:

  • Contribute to weight loss
  • Decrease risk of disease
  • Increase lifespan
  • Improve the quality of life
  • Improve mental health

Sticking to a plan tends to dissolve after a few months without serious motivation. It is recommended to focus on making the why as specific and personal as possible. The more specific the why, the less likely the individual will stray from the plan. For example, a middle-aged father wants to get and stay in shape because he wants to keep up with his kids and set a healthy example.

Starting Out

A small amount of regular exercise positively affects the body’s health. This is a common cause of burnout and is not necessary. Those who have never exercised or worked out regularly are often tempted to start with intense hours-long exercise routines.

That means that 30 minutes a day of moderate exercise/activity or 15 minutes a day of vigorous exercise/activity is the recommended amount to see and feel health benefits like improved metabolism and mental health.

  • Getting the body physically fit is a long-distance marathon, not a quick sprint.
  • Consistency is the objective.
  • Increasing the frequency and/or duration of workouts is fine, but doing it in a way where the exercise is still enjoyable and not a chore is recommended.
  • Individuals who work out too hard and need to rest for a few days risk losing motivation.

Daily Activities

Becoming more active throughout the day outside of the workout regimen is recommended to increase physical activity levels and build and reinforce healthy habits. If exercising is too strenuous for the individual, start with increasing physical daily activities. This is an effective way to ease into regular exercise. Examples of physical activities include:

Develop Healthy Habits

Developing healthy habits, physical and nutritional are the goals, which is why it is essential to find an exercise approach that doesn’t lose its appeal and continues to develop. One study found that working out with friends or joining group sports can generate greater enjoyment. There are a variety of activities that can include:

  • Structured workouts
  • HIIT
  • Yoga
  • Pilates
  • Strength training
  • Cycling
  • Running
  • Biking
  • Hiking
  • Organized sports leagues:
  • Soccer
  • Basketball
  • Softball
  • Volleyball
  • Tennis
  • Golf
  • Low-impact options:
  • Walking
  • Stretching
  • Water aerobics

What is essential is to find something that you will want to continue to do.


Personalized Training and Rehabilitation


References

Barranco-Ruiz, Yaira et al. “Dance Fitness Classes Improve the Health-Related Quality of Life in Sedentary Women.” International journal of environmental research and public health vol. 17,11 3771. 26 May. 2020, doi:10.3390/ijerph17113771

Dalle Grave, Riccardo. “Nutrition and Fitness: Mental Health.” Nutrients vol. 12,6 1804. 17 Jun. 2020, doi:10.3390/nu12061804

Higgins, John P. “Smartphone Applications for Patients’ Health and Fitness.” The American journal of medicine vol. 129,1 (2016): 11-9. doi:10.1016/j.amjmed.2015.05.038

Yang, Yun Jun. “An Overview of Current Physical Activity Recommendations in Primary Care.” Korean journal of family medicine vol. 40,3 (2019): 135-142. doi:10.4082/kjfm.19.0038

Energy Boosting Foods: El Paso Back Clinic

Energy Boosting Foods: El Paso Back Clinic

Energy Boosting Foods: Nutritionists, dieticians, and health coaches are constantly asked which foods help maintain energy, alertness, and focus throughout the day. The first thing to know is that all foods provide energy in the form of calories, but not all foods affect energy levels the same way. There are three macronutrients, carbohydrates, fat, and protein. However, carbohydrates are a rapid energy source compared to proteins and fats and are the body’s preferred energy. Here are a few foods for steady, consistent energy levels to include in a meal plan.

Energy Boosting Foods

Energy Boosting Foods

Properly planned meals can keep the body fueled for up to four hours, and it is recommended to eat every four hours to keep a steady flow of energy. The objective is to maintain balanced blood sugar levels and eat foods with low glycemic index carbohydrates combined with protein and healthy fats. Unhealthy foods for energy are high-sugar foods that cause blood sugar levels to spike, triggering a heavy insulin release, which triggers plunging blood sugar levels, also known as a sugar crash.

Avocados

  • Avocados are rich in healthy fats, fiber, and B vitamins.
  • The fat in avocados promotes healthy blood-fat levels and increases the absorption of nutrients.
  • Around 80% of the carbohydrate content is made up of fiber, which means sustained energy.

Bananas

  • One of the best energy-boosting foods that can be eaten on its own, frozen and blended into a smoothie or mixed into oatmeal.
  • Bananas contain complex carbohydrates, vitamin B6, potassium, and some protein.

Beans

  • It can be pinto, great northern, red, black, Anasazi beans, or other varieties as they have similar nutrient profiles.
  • They digest slowly, which stabilizes blood sugar.
  • They contain antioxidants, carbohydrates, fiber, protein, folic acid, iron, and
  • Magnesium helps produce energy and delivers it to the body’s cells.

Cashews

  • Cashews are low in sugar, rich in fiber,
  • They contain heart-healthy fats and plant protein.
  • They are a reliable source of copper, magnesium, and manganese, critical for energy production, healthy bones, brain health, and immunity.

Eggs

  • Eggs are packed with protein and rich in B vitamins, which help enzymes turn food into energy generating steady energy.
  • They contain leucine, an amino acid that stimulates energy production by helping cells to:
  • Take in more blood sugar.
  • Stimulates energy production in the cells.
  • Break down fat to produce energy.

Oatmeal

  • The complex carbs in oatmeal generate a steady source of slow-burning energy.
  • Oats boost serotonin production, which helps:
  • Manage stress.
  • Enhances learning.
  • Memory function.
  • Oast can be made with raisins, berries, bananas, and healthy maple syrup or honey for a healthy meal.

Yogurt

  • Yogurt contains lactose and galactose that breaks down to provide ready-to-use energy.
  • Top with oats, fruits, berries, and some honey or maple syrup.

Shrimp

  • Shrimp are low in calories and provide vitamin B12 and omega-3 fat, which helps with:
  • Mood
  • Energy

Sweet potatoes

  • Sweet potatoes are recommended for energy production because of their iron, magnesium, and vitamin C nutrients.

The food we eat significantly impacts the body’s health and wellness, along with exercise, proper hydration, and healthy sleep are essential in sustaining high energy levels. Avoiding highly processed and sugary foods will help prevent mental and body fatigue. Consult a licensed nutritionist to learn about personalized diet and nutrition plans.


Natural Energy


References

Atkinson, Fiona S et al. “International tables of glycemic index and glycemic load values 2021: a systematic review.” The American journal of clinical nutrition vol. 114,5 (2021): 1625-1632. doi:10.1093/ajcn/nqab233

Evans J, Richards JR, Battisti AS. Caffeine. [Updated 2022 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK519490/

Holesh, Julie E., et al. “Physiology, Carbohydrates.” StatPearls, StatPearls Publishing, 26 July 2021.

Melaku, Yohannes Adama, et al. “Association between Macronutrient Intake and Excessive Daytime Sleepiness: An Iso-Caloric Substitution Analysis from the North West Adelaide Health Study.” Nutrients vol. 11,10 2374. 5 Oct. 2019, doi:10.3390/nu11102374

Osilla EV, Safadi AO, Sharma S. Calories. [Updated 2021 Sep 15]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK499909/

Chronic Pain and Nutritional Habits

Chronic Pain and Nutritional Habits

Low-back, neck, shoulder, hip, leg, and foot pain are all causes of everyday discomfort and a bad mood. Chronic pain exacerbates the discomfort and bad mood times 10. Chiropractic treatment can help realign the spine and alleviate the pain. However, to maintain pain relief, individuals need to make healthy lifestyle adjustments. One of the most important adjustments is eating habits. Those dealing with chronic pain may not realize their diet is contributing to the pain.

At Injury Medical Chiropractic and Functional Medicine Clinic, we have a combined team of chiropractors, physical therapists, a health coach, and a nutritionist to help educate, develop, and support a personalized treatment plan on spinal health, posture, physical activity/exercise, balance, and eating habits.

Chronic Pain and Nutritional Habits

Salt, Sugar, and Fat Affects the Body

A sedentary lifestyle is a significant contributor to chronic pain, but unhealthy eating habits also play a role. Poor diet adds weight to the body. This stresses the body’s biomechanical structure. It also aggravates inflammation. Too much salt, sugar, and fats ingested through processed foods, fast food, and unhealthy habits affect the body’s regulating systems. They can affect everything from the nervous system, nerves, proper circulation, even the limbic system. The inflammation and stress generate and exacerbate chronic pain symptoms.

Changing unhealthy eating habits is up to the individual.

Individuals can be advised to cut back or cut out unhealthy diet choices; however, it is easier said than done. A doctor, health coach, and nutritionist have no control over what individuals do when they leave the clinic. Individuals themselves can have little control over their own eating habits. Many have an addiction to unhealthy food, which is a disease in itself. To help change poor eating habits, individuals need to be educated on how their eating habits affect the total body and mental health.

Nutrition Discussion

Chronic pain associated with inflammation linked to a poor diet is the first step in the diagnosis and developing an optimal treatment plan. It could be as simple as informing an individual that eating cheeseburgers are causing the inflammation that is hurting their back. However, there is more to it, but individuals are more inclined to avoid the foods causing the inflammation upon hearing a full explanation. Targeting specific foods is the first step in alleviating pain.

The temptation is always there, especially when stress comes into the picture. This is why it is important to have ready-to-go adjustments/alternatives that keep the individual eating healthy, despite the chaos going on around them. A treatment plan will include quick alternatives that can happen in stages. An example could be:

  • Having one cheeseburger and not two.
  • Having a burger without cheese.
  • Eating a burger without the buns.
  • Switching to a plant-based burger.
  • There are many options to be explored to improve eating habits in small steps.

Willpower also has to be addressed in a controlled and supportive setting. This is where the whole team comes in. Many individuals’ eating habits are part of who they and adjusting them can be an uphill challenge. To educate on:

  • Methods of accountability
  • Keeping a journal
  • Having the family or friends eat healthy with them
  • These are techniques and methods to increase willpower to make healthy changes.

Body Composition


Foods Can Support Body Detoxing

The proper foods can support the body in detoxifying toxins and counter the negative effects like brain fog, neurodegenerative disorders, and chronic pain. The foods help to:

  • Neutralize oxidative stress
  • Lower inflammation
  • Increase immunity
  • Strengthen the musculoskeletal system
  • Foods and nutrients that detoxify can be a part of a healthy lifestyle.
References

Bjørklund, Geir et al. “Insights on Nutrients as Analgesics in Chronic Pain.” Current medicinal chemistry vol. 27,37 (2020): 6407-6423. doi:10.2174/0929867326666190712172015

Elma, Ömer et al. “Chronic Musculoskeletal Pain, and Nutrition: Where Are We and Where Are We Heading?.” PM & R: the journal of injury, function, and rehabilitation vol. 12,12 (2020): 1268-1278. doi:10.1002/pmrj.12346

Gómez-Pinilla, Fernando. “Brain foods: the effects of nutrients on brain function.” Nature reviews. Neuroscience vol. 9,7 (2008): 568-78. doi:10.1038/nrn2421

Understanding The Difference Between Weight Loss and Fat Loss

Understanding The Difference Between Weight Loss and Fat Loss

Understanding the difference between weight loss and fat loss will help promote a healthy change and improve an individual’s wellbeing. Fat loss can be a part of losing weight. However, individuals lose more than just fat. Fat loss is the goal for most individuals, so taking a deliberate, focused approach will generate the best results. Here we discuss how individuals can optimize for fat loss.  

 

Understanding The Difference

  • Weight loss is the overall reduction in body weight
  • Fat loss is a reduction in body fat

When losing weight, the body is not just losing body fat, and changes are being made to each component of body composition. This includes:

  • Body fat
  • Lean Body Mass
  • Body Water

This is also true for weight gain. An individual cannot control how much is lost but can influence what is lost.  

11860 Vista Del Sol, Ste. 128 Understanding The Difference Between Weight Loss and Fat Loss
 

Weight Loss

Hundreds of diet and exercise programs can help achieve fat loss, some better than others. The ones that tend to work better focus on the same thing: reducing energy intake from food/diet while increasing energy output through exercise and regular physical activity. This forces the body to compensate for the missing energy by breaking down the body’s tissues, including fat and muscle. As an individual loses weight, they will also lose some muscle in the form of Lean Body Mass in addition to body fat.  

Fat Loss

Body fat is a combination of essential fat and storage fat. Storage fat is adipose tissue that has accumulated for reserved energy. This type of fat changes with diet modification and regular exercise. Too much storage fat can negatively impact physical and mental wellbeing, so this should be the focus for better health.  

Focus on fat loss and not weight loss

There is a clear association between obesity and chronic disease. Focusing on weight loss can lead to unintended consequences like eating disorders. This is why focusing on weight loss, and healthy body composition is critical. This is the recommended approach because it encourages the individual to move more and eat healthily.  

Understanding health benefits of losing fat

Body fat percentage works better as a gauge of health than weight.

Weight is composed of lean body mass, body fat, and water, so any changes in these areas can lead to weight gain and not just fat loss. Excess body fat, specifically storage fat, has a close association with chronic diseases like:

  • Type 2 Diabetes
  • Hypertension
  • Heart Disease
  • Various Cancers

The key is understanding that a healthy body fat percentage will help reduce the risk of these diseases and improve mental health and overall health.  

11860 Vista Del Sol, Ste. 128 Understanding The Difference Between Weight Loss and Fat Loss
 

Different ways to measure fat loss

Tracking body fat loss means having body composition tracked and monitored. There are devices and methods for determining body composition, including:

For genuinely accurate results, get tested by a highly skilled professional who uses medical-grade tools for assessment. Cheap plastic calipers and at-home scales don’t tend to be the best options.  

Metabolism changes with weight loss

 

When losing weight, there is more loss than fat. One loss can be Lean Body Mass, which is critical because the amount of Lean Body Mass has directly influenced Basal Metabolic Rate or the body’s metabolism. The Basal Metabolic Rate (BMR) is the number of calories the body naturally burns when resting. When focusing on weight loss and not making changes to minimize lean body mass loss, the individual decrease the size of their metabolism. However, if an individual continues with the same eating habits, this could be a setup for weight regain.  

Weight loss can slow down metabolism.

Here is an example of a typical set of body composition results of someone who would be clinically diagnosed as obese.  

 

Along with weight and body fat mass measurements, the individual naturally developed muscles by carrying their body weight. This means that individuals that are obese also have relatively large metabolisms. Dramatic changes to Lean Body Mass and metabolism are not ideal, especially when the goal is maintaining a healthy body weight.

The weight and body fat bars on the above chart are significantly over average, and the Skeletal Muscle Mass bar. This is common for individuals that are obese. Individuals that are obese have developed this muscle by carrying a large amount of weight. Large amounts of muscle begin to build to move the heavy body. This is why it is essential to come up with a focused/customized approach for gaining strength, losing fat, and body recomposition, rather than just weight loss.  

 

Stopping weight regain

Focusing on body composition, developing muscle, and Lean Body Mass is crucial. With weight loss, there will be some Lean Body Mass loss. This means a low metabolism and non-regulated eating habits can lead to regaining weight. With no development of Lean Body Mass and skeletal muscle to help grow the metabolism, there is an increased chance of weight retrieval. Along with continued changing eating habits after an individual reaches their target weight.  

Building muscle, losing fat for healthy body composition

The main areas to focus on to change body composition, overall health, and wellbeing.

 

Focus on body composition, not on weight loss

Instead, track changes in body composition. This means optimizing programs for fat loss while minimizing Lean Body Mass loss. Weight loss will occur, but proper nutrition and strength training can reduce Lean Body Mass loss.  

Develop new eating habits

An important step is understanding how to improve eating habits by choosing a diet plan that will be enjoyable. When optimizing for fat loss, it will take longer than weight loss. Effective dietary strategies go for half to one pound of fat loss per week. This is a manageable and sustainable goal that will not cause adverse effects on metabolism. Slow and steady is the better option and will lead to long-term changes.  

Start strength training to increase metabolism.

Strength training/weight lifting is a great way to increase metabolism. Increased muscle benefits range from:

  • High ability to recover from disease/s
  • Reducing insulin resistance
  • Keeps the body mobile
  • Helps combat obesity by increasing BMR and metabolism
11860 Vista Del Sol, Ste. 128 Understanding The Difference Between Weight Loss and Fat Loss
 

Body composition in the long-term

Fat loss is more important than weight loss and will lead to long-term changes. Understanding that working out smarter and finding out body composition numbers will promote getting fit while keeping the fat off. It will take longer than expected, but dropping 30 pounds in less than a year and then regaining it all back is counterproductive. Take the time to make minor, impactful adjustments that will lead to a lifetime of optimal health.


InBody


 

Dr. Alex Jimenez’s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use public health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support directly or indirectly our clinical scope of practice.*

Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*  

References

Hall, Kevin D et al.  Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss than Carbohydrate Restriction in People with Obesity. Cell metabolism vol. 22,3 (2015): 427-36. doi:10.1016/j.cmet.2015.07.021

Merlotti, C et al.  Subcutaneous fat loss is more significant than visceral fat loss with diet and exercise, weight-loss promoting drugs and bariatric surgery: a critical review and meta-analysis. International journal of obesity (2005) vol. 41,5 (2017): 672-682. doi:10.1038/ijo.2017.31

Tobias, Deirdre K et al. Effect of low-fat diet interventions versus other diet interventions on long-term weight change in adults: a systematic review and meta-analysis. The Lancet. Diabetes & endocrinology vol. 3,12 (2015): 968-79. doi:10.1016/S2213-8587(15)00367-8

Body Composition Terminology Guide

Body Composition Terminology Guide

The world of health and fitness has evolved with all kinds of technical jargon and terminology that can require a guide to get a handle on things. It can become confusing and terms like Lean Body Mass and Lean muscle can get mixed up. Body composition analysis allows an individual to understand their body in a much clearer way with insight into the body’s health. Here we break down this technical terminology to get a basic understanding of how it is relevant to the body’s health. Think of this as a combination glossary, and action guide. �

11860 Vista Del Sol, Ste. 128 Body Composition Terminology Guide

Guide to Basic Body Composition

Percent Body Fat Body/Fat Percentage

  • Percent Body Fat is a reflection of how much of the body’s weight is made up of fat.
  • It is calculated by dividing the weight of body fat mass by total weight.
  • It helps to track progress whether trying to lose weight or gain muscle.

Takeaway

  • This percentage can be applied to set percent body fat ranges.
  • The healthy ranges are around 10-20% percent body fat for men and 18-28% for women.

Lean Body Mass/Fat-Free Mass Guide

Lean Body Mass is sometimes used interchangeably with Fat-Free Mass.

  • Lean Body Mass is the weight of everything in the body that is not fat.
  • This includes muscles, organs, bones, and body water.
  • Lean Body Mass is not the same as muscle.
  • Lean Body Mass is a collection of different types of body tissues that includes muscle.

Takeaway

  • Lean Body Mass plus Body Fat Mass make up entire body weight.
  • If the Lean Body Mass value is in pounds subtract this number from total body weight to get an approximation of Body Fat Mass.
  • Divide this number by body weight, results are percent body fat.
  • Lean Body Mass is closely related to the total number of calories the body needs every day.
  • The Lean Body Mass forms the core of the body’s metabolism, and this number can be used to help determine unique dietary needs.
  • No more basing nutrition off the 2,000-calorie diet. This is a poor one-size-fits-all approach to food intake.

Skeletal Muscle Mass Guide

  • Skeletal muscle is one of four major muscle types and governs all the movements that are consciously controlled. Everything from texting to deadlifting a barbell.
  • It is the muscle group that grows/builds when exercising.
  • Increased Skeletal Muscle Mass translates into increased strength.
  • When trying to build up the body and grow in size, this is the value to track and watch increase over time.
  • However, muscle is not just for strength.
  • Muscle is made up primarily of protein and can act as protein storage.
  • When the body is under severe stress like a traumatic injury, the recovery process is triggered and needs added protein, up to four times the amount.
  • When the body is not able to get the proper amount of protein from a normal diet, the body begins to get what it needs from the protein storage/muscles.

Basal Metabolic Rate/BMR

  • The Basal Metabolic Rate, or BMR, is the number of calories that the body needs to maintain Lean Body Mass. It is a significant component of overall metabolism.
  • An individual with more Lean Body Mass will have a higher Basal Metabolic Rate.
  • This is the reason why a 250-pound athlete needs to eat more than a 150-pound sedentary adult. Because the athlete has more Lean Body Mass.
11860 Vista Del Sol, Ste. 128 Body Composition Terminology Guide
  • BMR can help make a healthy diet plan designed for fat loss or muscle gain by helping understand how much energy/calories from food the body needs.
  • Multiplying the BMR with activity factor will estimate Total Daily Energy Expenditure or TDEE.
  • Using the TDEE as a baseline an individual can develop a nutritional plan based on body composition goals.

Body Water Guide

  • Body Water includes all the water in the body. This means everything from:
  1. The water in the blood
  2. Water in the organs
  3. The water inside the bones

Body water can be subdivided into two types:

  • Intracellular
  • Extracellular
  • Intracellular means inside the cells and includes the water in the organs, muscles, composing 2/3 of total body water.
  • The remaining 1/3 is extracellular outside the cells and includes the water in the blood.

Takeaway

  • When the body is generally healthy it maintains a healthy balance of intracellular to extracellular water with a ratio of around 3:2.
  • When the balance becomes unbalanced or falls apart water monitoring becomes important.
  • For example, individuals with severe health problems, like kidney ailments/failure, are unable to rid the body of extracellular water. This causes a buildup of water and requires removal through procedures like dialysis.

Dry Lean Mass

  • Lean Body Mass includes everything that�s not body fat and includes body water.
  • When all the water has been taken out what remains is known as Dry Lean Mass.

Lean Body Mass – Body Water = Dry Lean Mass

  • This amounts to the protein content of the muscles and the mineral content of the bones.
  • Most Dry Lean Mass will be found in these areas.

Takeaway

  • Water monitoring can help track real, physical changes in the body.
  • Lean Body Mass contains body water, and body water levels can be influenced by different factors like a recent workout or being low on carbohydrates.
  • Changes in body water are considered technical changes in Lean Body Mass.
  • When building muscle, the body is actually building new physical protein stores and reflects in Dry Lean Mass.
  • An increase in Lean Body Mass can signal muscle growth, or not.
  • However, an increase in Dry Lean Mass is a more favorable indicator that there is muscle growth.

Visceral Fat

  • Two major categories of body fat.
  • Subcutaneous fat is the fat under the skin and is the type that can be seen.
  • The second type is called visceral fat.
  • This fat collects inside the abdomen and wraps around the internal organs.
11860 Vista Del Sol, Ste. 128 Body Composition Terminology Guide

Takeaway

  • Just because it cannot be seen does not mean it is not there.
  • If it is there it is something definitely worth knowing about.
  • This is because visceral fat is not just extra pounds but an active organ that secretes harmful hormones into the body that triggers never-ending inflammation.
  • The more visceral fat, the greater risk of inflammation.
  • Inflammation over time places added stress on the heart that can lead to cardiovascular problems.

Get Tested Today

Hopefully, this guide has clarified some of the common body composition terminology. This is a basic overview designed to provide essential information about body composition and how it applies. A general understanding can help in making healthy lifestyle choices, like deciding to lose weight or dietary adjustments.


Body Health


 

Dr. Alex Jimenez�s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*

References

Westerterp, Klaas R. �Exercise, energy balance, and body composition.� European journal of clinical nutrition�vol. 72,9 (2018): 1246-1250. doi:10.1038/s41430-018-0180-4

Borga, Magnus et al. �Advanced body composition assessment: from body mass index to body composition profiling.��Journal of investigative medicine: the official publication of the American Federation for Clinical Research�vol. 66,5 (2018): 1-9. doi:10.1136/jim-2018-000722

Tired Of Being Sick Chiropractic and Health Coaching Wellness Benefits

Tired Of Being Sick Chiropractic and Health Coaching Wellness Benefits

Individuals are tired of feeling sick. Many doctors prescribe medications to just control the symptoms of the various ailments.
  • Headaches
  • Migraines
  • Nausea
  • Fatigue
  • Acid reflux
  • Asthma
  • Allergies
11860 Vista Del Sol, Ste. 128 Tired Of Being Sick Chiropractic and Health Coaching Wellness Benefits
 
Chiropractic care combined with Health coaching will:
  • Bring the body back into balance
  • Restore optimal circulation
  • Detox the body
  • Increase immune system response

Tired Nervous System

Many of these problems are rooted deep within the nervous system. This system controls pain, movement, organ function, and action/reaction in the body and needs consistent maintenance to continue to operate at an optimal level. Chiropractors are trained to detect nerve interference brought on from spinal misalignment. Chiropractic along with body scanning/imaging can detect nerve interference, and help identify any issues.  
11860 Vista Del Sol, Ste. 128 Tired Of Being Sick Chiropractic and Health Coaching Wellness Benefits
 

Nerve Interference

Nerve interference along the spine can lead to being tired, weakness, pain, discomfort, organ dysfunction, and disease if it is not addressed by a professional chiropractor. The interference can be a result of poor postural habits that have caused the spine to misalign. This places added and dangerous pressure on the delicate nerves flowing throughout the spine.  
 
Chiropractors can determine the root cause back to the region of the spine that is causing any type of impediments. Spinal rehabilitation and realignment will restore the spine back to health eliminating nerve interference. As the body is realigned health coaching recommendations that include diet, supplements, and learning healthy habits will enhance chiropractic maintenance. The end result is a healthy energetic body free of disease, dysfunction, and pain.

Body Composition

 
Body composition is a way of breaking down the body into components, which are: fat, protein, minerals, and body water. It describes an individual’s accurate weight and provides a new perspective on overall health than traditional methods. Proper body composition analysis will show changes in fat mass, muscle mass, and body fat percentage.

Dr. Alex Jimenez�s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
References
Stochkendahl, Mette Jensen, et al. �Can chiropractors contribute to work disability prevention through sickness absence management for musculoskeletal disorders? – a comparative qualitative case study in the Scandinavian context.� Chiropractic & manual therapies�vol. 26 15. 26 Apr. 2018, doi:10.1186/s12998-018-0184-0 Westerterp, Klaas R. �Exercise, energy balance, and body composition.��European journal of clinical nutrition�vol. 72,9 (2018): 1246-1250. doi:10.1038/s41430-018-0180-4

Nutrition and Fitness During These Times | El Paso, Tx (2020)

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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Personalized Medicine Genetics & Micronutrients | El Paso, Tx (2020)

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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BR – BRANDING TOPICS | El Paso, Tx (2020)


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TT – TALENT TOPICS | Health Voice 360

Dr Alex Jimenez & ( Talent) Discuss topics and issues …

Health & Immunity Series 1of 4 | El Paso, Tx (2020)


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The Functional Fitness Fellas | What is it? & Who Are They?

PODCAST: Ryan Welage and Alexander Jimenez, both medical students at the National University of Health Sciences, discuss the several new approaches that they developed in order to help people continue to engage and participate in exercise from the comfort of their own homes. Using their advanced understanding of functional medicine, biomechanics, and nutrition, they undertake explaining simple methods and techniques for complex movement protocols. Moreover, Alexander Jimenez and Ryan Welage discuss how diet can be an essential element in overall health and wellness. Dr. Alex Jimenez offers additional guidelines with the Functional Fitness Fellas, among further advice. – Podcast Insight

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