Back Clinic Nutrition Team. Food provides people with the necessary energy and nutrients to be healthy. By eating various foods, including good quality vegetables, fruits, whole-grain products, and lean meats, the body can replenish itself with the essential proteins, carbohydrates, fats, vitamins, and minerals to function effectively. Nutrients include proteins, carbohydrates, fats, vitamins, minerals, and water. Healthy eating does not have to be hard.
The key is to eat various foods, including vegetables, fruits, and whole grains. In addition, eat lean meats, poultry, fish, beans, and low-fat dairy products and drink lots of water. Limit salt, sugar, alcohol, saturated fat, and trans fat. Saturated fats usually come from animals. Look for trans fat on the labels of processed foods, margarine, and shortenings.
Dr. Alex Jimenez offers nutritional examples and describes the importance of balanced nutrition, emphasizing how a proper diet combined with physical activity can help individuals reach and maintain a healthy weight, reduce their risk of developing chronic diseases, and promote overall health and wellness.
Chocolate is comfort food. When stressed out, frustrated it makes you feel better, and when things are great, it can make them even better. However, there is a difference between the chocolate bar candies on the store shelves and healthy chocolate. Unhealthy chocolate is full of sugar and fat that can cause health problems like acne, obesity, high blood pressure, and diabetes. Healthy dark chocolate can be eaten regularly in moderation to gain a variety of health benefits what to know as far as what type of chocolate should be eaten and how much.
Healthy Dark Chocolate
All the chocolate snacks, bars, minis, etc., contain added sugar, honey, and butter. These are not healthy for the body. Healthy dark chocolate contains at least 70% cocoa.
Dark Chocolate Nutrition
A 3.5 ounce – 100 grams dark chocolate bar contains:
11 grams of fiber
98% of recommended daily intake of manganese
89% of recommended daily intake of copper
67% of recommended daily intake of iron
58% of recommended daily intake of magnesium
Zinc
Selenium
Potassium
However, one bar contains 600 calories, which is why it needs to be consumed in moderation.
Cardiovascular System Benefits
Studies have shown that dark chocolate can restore elasticity and flexibility to the blood vessels and arteries. It was found to help prevent white blood cells from sticking to the blood vessel walls, a common cause of clogged arteries.
Lowers Cholesterol & Reduces Risk of Heart Disease
Dark chocolate has compounds that prevent the oxidation of LDL or low-density lipoprotein cholesterol. Less cholesterol means a lower risk of heart disease. Researchers found that dark chocolate reduced the risk of heart disease by 50% throughout a 15-year study.
Healthy for Expecting Mothers and Baby
Women that are pregnant and craving sweets can have dark chocolate. Eating dark chocolate can help improve blood flow to the arteries in the uterus. The improved blood flow helps the placenta develop and function normally, leading to a healthy pregnancy and delivery. It is recommended that pregnant women should only consume healthy dark chocolate during the first two trimesters and not in the third trimester. Speak to an obstetrician before making any diet changes.
Can Help Prevent Diabetes
When consumed in moderation, healthy dark chocolate can delay and even prevent the development of diabetes. This is achieved by improving insulin sensitivity. A study found that dark chocolate helped delay diabetes and also helped to lower blood pressure.
Beneficial for the Brain
Dark chocolate has been found to improve blood flow to the brain. This increases overall function. Subjects in a study found that after five days of consuming a small amount of dark chocolate daily, they had significantly increased the amount of blood in the brain. It was also found to help improve cognitive function in elder individuals. Another study found that 90 elderly patients had enhanced verbal skills and improved overall health.
Moderation Health
To be healthy, it needs to be consumed in moderation. This means about 1 ounce a day. A regular-sized healthy chocolate bar contains approximately 3.5 ounces. Therefore the bar should be split into thirds with one piece a day. Read the label carefully and ensure that that dark chocolate has a 70% or higher cocoa content. There can be several types of cocoa are on the label, including:
Cocoa nibs
Cocoa butter
Cocoa powder
All are perfectly healthy additions to a healthy dark chocolate bar.
It is recommended to avoid dark chocolate known as Dutched,or that has been processed with alkali. Treating dark chocolate with alkali reduces the bitter taste but also reduces the healthy antioxidants. Dark chocolate does have some sugar but is far less than the average milk chocolate bar. It is recommended to look for dark chocolate with sugar listed as the last or next to final ingredient on the list. Often the higher the percentage of cocoa, the less sugar.
Body Composition
Overeating
ASAPscience simplified the science of hunger and cravings in the above two-minute video. It explains the body’s hunger-regulation system and the why of second helpings how the appetite works. Appetite is different from hunger. Hunger is the need to eat, while appetite is the desire to snack mindlessly even after a meal. Hunger and appetite are influenced by a network of pathways involving the neuroendocrine system. Appetite regulation, fullness/satisfaction, and energy balance include:
The gut – the largest endocrine organ in the body
Various hormones
The brain
High-calorie foods rich in fat and sugar are highly desirable to the body. This comes from the hunter-gatherer ancestors who sought these foods for survival because they were scarce or difficult to come by. The instinct for fatty and sugary foods is still active even though these foods are available all over. The continual intake of high-calorie fat and sugary foods overrides the body’s natural hunger regulation system, leading to chronic overeating. The more an individual eats foods with high levels of fat and sugar, the more likely the body gets addicted to them.
References
Buijsse, Brian et al. “Cocoa intake, blood pressure, and cardiovascular mortality: the Zutphen Elderly Study.” Archives of internal medicine vol. 166,4 (2006): 411-7. doi:10.1001/archinte.166.4.411
Desideri, Giovambattista, et al. “Benefits in cognitive function, blood pressure, and insulin resistance through cocoa flavanol consumption in elderly subjects with mild cognitive impairment: the Cocoa, Cognition, and Aging (CoCoA) study.” Hypertension (Dallas, Tex. : 1979) vol. 60,3 (2012): 794-801. doi:10.1161/HYPERTENSIONAHA.112.193060
Francis, S T et al. “The effect of flavanol-rich cocoa on the fMRI response to a cognitive task in healthy young people.” Journal of cardiovascular pharmacology vol. 47 Suppl 2 (2006): S215-20. doi:10.1097/00005344-200606001-00018
Eating healthy and spinal health are interconnected. Eating healthier will help to lose weight, and provide a healthier body mass index. This means more muscle mass, especially when integrated with more protein. The spine sustains and supports the whole torso and upper body. When weight increases in these areas it can cause an array of issues like subluxations, curvature problems, sciatica, and more. The extra muscle mass takes the added stress from any extra weight off of the spine. Strong muscles can carry the weight of the body, taking the pressure off the spine and keeping it healthy and operating in top form.
Making Healthy Adjustments
No matter where an individual is on their healthy eating plan, there are common practices that work for many and helps improve their diet. This involves integrating healthy food groups into the diet in different ways, and not giving up when mistakes are made, but learning from them. When developing new healthy habits it takes time, diligence, practice, and research to eat the right foods.
Fruits and Veggies
It is easier and tastier to forget the nutritious foods and go for the carbs, fats, etc. Rather than trying to add more vegetables, or eating fruit as a snack every day can be tough. An easier, and better way to integrate fruits and vegetables into one’s diet is to substitute the carbs and fats for fruits and veggies in the main meals every day.
This could be spiralized zucchini, squash, or no-carb spaghetti instead of pasta spaghetti.
Instead of ice cream try real fruit sorbet.
Mashed cauliflower instead of white rice or mashed potatoes.
There are plenty of substitutes that are healthier and just as tasty and as the real thing.
Healthy recipes out there that can give you ideas on how to do this.
The benefit of substituting fruits and vegetables, rather than just adding them to a diet is individuals increase their health by reducing unhealthy dietary elements and adding healthy new ones at the same time. However, this does not mean doing it all at once. The goal is to gradually substitute these nutritious foods into everyday dishes for maximum health benefits.
More Fiber and Protein
It is important that the body gets enough fiber and protein as a healthy energy source. Many individuals can become dependent on:
Ingesting unhealthy foods all day every day takes a significant toll on the body. This includes:
Blood sugar
Weight
Energy
Mood
Fiber and protein are important because the two regulate the body’s systems to promote healthy bodily functions.Fiber helps the digestive system and regulates carbohydrate breakdown. This means the energy obtained from any carb will last longer and will not increase blood sugar when integrated with fiber. Most individuals know that protein builds muscle. But it also makes the body feel full much longer than carbs or sugars do. This allows for natural regulation of how much is eaten during the day so an individual does not eat more than the body needs. Carbs and sugars are not filling and can become addictive. This means that they can be eaten all day long without feeling full and just load up with empty calories. A few ways to integrate fiber and protein into a diet:
Breakfast
Eggs
Turkey bacon
Whole wheat/multigrain toast
Lunch
Whole wheat wrap or sandwich
Dinner
Brown rice and beans are loaded with protein and fiber.
A great substitution for vegetarians/vegans for more protein or fiber
Reduce Sugar Intake
Reducing sugar intake or switching to balanced sugars from fruits, yogurt, etc. A diet high in sugar can wreck the body, causing:
Weight gain
Mood swings
Overeating
Other unhealthy effects
Sugar is fine when practiced in moderation. But when it becomes a daily habit, that’s when it can start affecting the body. The objective is to drink more water, and use substitutions when cravings present. Try:
Yogurt instead of ice cream
Healthy fruit drinks instead of soda
Tea instead of wine
Keep the indulgences to once or twice a week if possible.
Eating Healthy Benefits
A few of the benefits from eating healthy that will improve quality of life:
Improved digestive health
Weight loss
Reduced to no back pain
Reduced to no foot pain
Healthy sleep patterns
Less fatigue
Improved focus
Improved brain health
Clear skin
Reduced to no irritability
Body Composition
New Health Issues
Steady weight gain throughout life can lead to adult diabetes. This is brought on by more body fat and muscle loss. Loss of skeletal muscle mass is linked to insulin resistance. The less muscle is available, the less insulin sensitive the body becomes. Loss of muscle can cause other problems with age. One damaging condition, especially for women, is osteoporosis. This happens when old bone is reabsorbed rather than new bone being created. Both men and women can have decreased muscle mass with thinner, weaker bones. This increases the risk of osteoporosis and the risk of serious injury from falls. Prevention includes
Eat sufficient protein throughout the day. It is often best to space out protein intake across meals and not consume all at once to ensure the proper amount is being met daily. Regular body composition monitoring can help. The goal is to minimize muscle mass loss and fat mass gain as the body ages.
Disclaimer
The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, 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 made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of 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.
Dr. Alex Jimenez DC, MSACP, CCST, IFMCP, CIFM, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico
References
Cena, Hellas, and Philip C Calder. “Defining a Healthy Diet: Evidence for The Role of Contemporary Dietary Patterns in Health and Disease.” Nutrients vol. 12,2 334. 27 Jan. 2020, doi:10.3390/nu12020334
Locke, Amy et al. “Diets for Health: Goals and Guidelines.” American family physician vol. 97,11 (2018): 721-728.
Warensjö Lemming, Eva, and Liisa Byberg. “Is a Healthy Diet Also Suitable for the Prevention of Fragility Fractures?.” Nutrients vol. 12,9 2642. 30 Aug. 2020, doi:10.3390/nu12092642
Making small adjustments to achieve a healthy lifestyle is not as difficult/complex as some may think. Here are some golden nutritional recommendations for longevity, and a healthy lifestyle. Understanding these golden suggestions is a first step towards developing and maintaining sustainable changes. Our health coach and nutritionist can develop an optimal customized nutritional program that is focused on teaching individuals how to promote lifelong transformations and become more connected with mind and body.
Vitamins
Consume plenty of fruits and vegetables at least six+ portions every day to ensure the body absorbs essential micronutrients, vitamins, minerals, phytochemicals, and fiber. A golden recommendation is to count the fruit and vegetable colors instead of calories. Eating the food rainbow is an ideal way to get a variety of vitamins.
Red foods
These foods contain phytochemicals and help reduce the risk of diabetes and heart disease. These include:
Tomatoes
Red peppers
Red onions
Strawberries
Cherries
Watermelon
Orange and yellow foods
These are packed with Vitamin A and Vitamin C to promote healthy skin and vision.
Pumpkin
Sweet potatoes
Carrots
Lemons
Are all ways to obtain orange and yellow nutrients.
Green foods
These are high in Vitamin K, antioxidants, and folates highly beneficial to bone health. These include:
Kale
Broccoli
Peas
Kiwi
Green grapes
Brussels sprouts
Blue and purple foods
These contain antioxidants that help with heart disease and protect the body’s cells. Included are:
Added sugars and refined flour have none of the essential fiber and micronutrients the body needs to feel full. Whole grains are fiber-rich. This helps increase feeling full and satisfied, which helps block sugar cravings. Go for whole wheat flour instead of refined flour. Limit sugar intake by using the natural sweetness of fruits. Add fruits to meals to increase the sweetness if necessary.
Plenty of Water
Drinking half of an individual’s body weight is essential each day. 10-12 ounces of water before a meal will help increase full satisfaction and make an individual more aware of the body�s hunger cues. Golden suggestion, use a reusable water bottle can help keep track of water intake throughout the day.
12/12 Meal Schedule
Schedule the three main meals within a 12-hour window to avoid snacking throughout the day. The body needs to rest, digest, and reset between meals and overnight.
Stop Eating 3 Hours Before Sleeping
The body’s metabolism starts to slow down around 7-8 p.m. Research shows this timeframe falls in line when the body starts to tire and wind down. Allow the body to rejuvenate cells instead of wasting energy on digesting calories that don’t get burned for energy while sleeping.
Daily Physical Activity
Daily exercise contributes to overall health and longevity. Regular exercise can help in the treatment of chronic illnesses and the prevention of cardiovascular diseases. Every day try to complete 50-60 minutes of low-impact physical activity, and 15-20 minutes of moderate-high intensity cardio. Each week make two of the 20-minute workouts to strength training.
After Workout Snacks
Recovery snacks 15-minutes after a workout will help keep cravings down. These include a healthy carbohydrate, lean protein, and healthy fat. 1-2 hours after a workout have the next balanced meal.
No Devices With Meals
Electronic devices distract from the body’s natural hunger cues. Screens should be put away during meals to pay attention to the food and proper consumption. Watching TV or scrolling through social media has been shown to increase calorie intake.
Plenty of Sleep
Sleep deprivation alters the body’s hormones that control/regulate hunger cues. When the body loses sleep, the body begins to crave more food more often. Even after the body has had the necessary nutrients. A golden recommendation is to develop a relaxing nighttime routine that will enhance the length and quality of sleep. The goal is for 8-10 hours of sleep a night.
Stress Reduction
Incorporate stress-reducing activities into a regular routine. Constant stress on the body can contribute to cardiovascular disease. Activities help take the mind off thoughts, memories, and events that cause stress and worry. These include:
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
Braude L, Stevenson RJ. Watching television while eating increases energy intake. Examining the mechanisms in female participants. Appetite. 2014;76:9-16. doi:10.1016/j.appet.2014.01.005
Dimsdale JE. Psychological stress and cardiovascular disease. J Am Coll Cardiol. 2008;51(13):1237-1246. doi:10.1016/j.jacc.2007.12.024
Eckel-Mahan K, Sassone-Corsi P. Metabolism, and the circadian clock converge. Physiol Rev. 2013;93(1):107-135. doi:10.1152/physrev.00016.2012
Vina J, Sanchis-Gomar F, Martinez-Bello V, Gomez-Cabrera MC. Exercise acts as a drug; the pharmacological benefits of exercise. Br J Pharmacol. 2012;167(1):1-12. doi:10.1111/j.1476-5381.2012.01970.x
Calcium and Vitamin D for optimal bone health. The body’s bones/skeletal system contains a huge amount of calcium. Close to 100% of the body’s total calcium is in the bones. Calcium is a nutrient that helps the body rebuild/repair bones. �
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This means an individual needs enough calcium throughout their lifetime for healthy bones. Individuals with osteoporosis have an increase of fracture/s, which means it is even more important to have the proper amount of calcium.
However, the body also needs enough vitamin D to properly absorb the calcium. When the body does not have enough vitamin D, the body will not be able to utilize all the calcium being taking in. Maintaining bone health requires keeping track of calcium and vitamin D intake.
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Calcium
How much calcium the body needs depends on various factors, that include age. Listed are basic recommendations of calcium intake by age, but individuals should talk with a doctor about how much calcium is best for them on a daily basis. �
Children and Young Adults
1-3 years of age 500mg
4-8 years of age 800mg
9-18 years of age 1,300mg
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Adult Men and Women
19-49 years of age 1,000mg
50+ years of age 1,200mg
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Women Pregnant and Breastfeeding
Under 18 years of age 1,300mg
19+ years of age 1,000mg
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This can help to get a general idea of how much calcium is needed every day. The best way to get enough calcium through what is eaten and drank regularly. Here are some foods that offer the proper amount of calcium:
Cooked Broccoli 60mg in 8 oz.
Fruit Juice with Added Calcium 200-260mg in 6 oz.
Low-fat and Skim Milk 300mg in 8 oz.
Low-fat Plain Yogurt 415mg in 8 oz.
Swiss Cheese 220-270mg in 1 oz.
These are estimates for the amount of calcium these foods offer. Always look at the food label to get an accurate number. These are also just examples of what foods can help meet the calcium requirement for the day. If unable to get enough calcium from the diet, supplements can be taken to make sure the appropriate amount is met.
An example of not being able to get the proper amount is individuals that are lactose intolerant. This can be a challenge to get the calcium needed. For individuals not getting enough calcium should talk with a doctor, nutritionist, or health coach about supplements. They will help figure out the best calcium supplement and how much to take. However, getting too much calcium can be detrimental to overall health. That’s why finding the best balance is key.
Vitamin D
Vitamin D is what helps the body absorb calcium. The body makes vitamin D when outside in the sun. This is a perfect reason to go outside more often. 15 minutes of exposure to the sun every day will significantly increase vitamin D production. Some individuals are not able to make enough vitamin D, no matter how much sunlight exposure. However, Vitamin D is also found in various foods like:
For some individuals, it can also be a challenge to get enough vitamin D. There are vitamin D supplements that can help fill daily requirements. A doctor can tell if supplements are needed with various tests that can tell how much vitamin D the body is getting. There are two types of vitamin D supplements: They are D3 and D2. Research shows that D3 and D2 are both good for bones. And just like calcium, the amount of vitamin D needed depends on age: �
Getting enough calcium and Vitamin D is essential for healthy bones and a healthy body. Our nutritionist and health coach can help get you back on track to optimal health.
Chiropractic Care and CrossFit Rehabilitation
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
Fischer, V et al. �Calcium and vitamin D in bone fracture healing and post-traumatic bone turnover.��European cells & materials�vol. 35 365-385. 22 Jun. 2018, doi:10.22203/eCM.v035a25
Nutritional relief for acute and chronic back pain can be achieved by eating specific fruits and vegetables. Individuals dealing with acute and chronic back pain have recently been asking if their diets can be modified to reduce back pain. Absolutely, eating healthier will lead to weight loss and will help reduce back pain symptoms.
The big surprise was a nutritionist that did not know about this recommendation to help ease back pain symptoms. Life seems to throw a lot of curveballs especially in the midst of pain. Stress eating and just eating great tasting food is one method/technique of dealing with the pain, as it makes you feel good and forget the pain for a little while.
However, the problem is still present and becomes worse with the added weight. Not to mention the consequences of eating too much unhealthy food, like diabetes, high blood pressure, etc. Eating junk food and suffering in silence can become a way of life.
Pain Relief With Healthy Food
Most individuals will experience back pain at some point. There are a variety of causes from disease to injury and just normal wear and tear.Fortunately, for most, it will be short-lived. But for some chronic pain can develop, creating a new set of health issues and makes achieving back pain relief more complicated. It may sound too easy but making adjustments to your diet can make all the difference in dealing with and eliminating back pain.
Manage and eradicate back pain
Constantly going for the wrong foods, speeds up the inflammation process. Various studies show certain foods contain components that have anti-inflammatory properties. Experts agree that choosing healthy foods for and/or chronic illnesses reduces flare-ups, inflammation and helps heal the body back to top form.
The pain reduces because the inflammation triggers are kept in check. This means the grocery store and healthy foods can be a powerful tool for fighting inflammation. Our ancestors lived off the land eating organic natural foods and healed themselves without refined products.
Multi-colored vegetables and fruits
Dark green vegetables supply powerful nutrients that fight inflammation. Added benefits are they help remove cancer-causing free radicals. Examples include:
Spinach
Broccoli
Kale
Collard greens
Orange and yellow vegetables like:
Carrots
Squash
Pumpkin
Peppers
Pineapple
Carrots contain vitamin E and C and antioxidants that protect the healthy tissue around the inflamed area. Pineapple contains natural enzymes that help break down fibrin that forms around any acute injury. As the barrier is broken down nutrients are allowed to penetrate the area and ease the inflammation.
Nutritional Relief
The ability to heal the body with proper food choices should be a no brainer. But because humans are creatures of habit, breaking away from what is normal for the individual can be a challenge. Some simple ways to start eating toward healing:
Reduce the fat intake like butter, corn, red meat, and simple carbohydrates that are high in sugar and low in fiber.
When eating fill up with vegetables, fruits, and herbs and reduce the meat intake. Eat two to three servings of fruits and vegetables at all meals.
There are plenty of choices that can aid in healing the body from the inside out. Take nutritional relief steps now and start on the road to recovery.
Back Pain During Pregnancy Treatment
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*
Bone broth is a soothing, low in calories, flavorful comfort food that is packed with nutrients and highly beneficial for the spine. Bone broth is made from slowly simmering meat or poultry and is an old-fashioned home remedy for a variety of ailments. These include:
Improves joint movement
Helps wounds heal faster
Improves immune system function
Rebuilds bones
Nutrients are connected with healthy bones and joints. These include:
Calcium
Phosphorous
Vitamin D
Collagen protein
All of these are concentrated in animal bones. The bones are cracked and cooked in a stockpot of water on a slow simmer. The breakdown releases vitamins, fatty acids, manganese, zinc, iron, and selenium. The broth helps supply the bones with these nutrients.
Bone broth is also effective when keeping track of weight because it is nourishing and hearty but low in calories. One cup of broth eaten or drank a half-hour before a meal can keep appetite in check. When hunger stays in check it is easier to maintain a healthy diet, portion sizes, and not overeat.
Bone Broth Recipe
Simmering bones in water with added vegetables, spices, vinegar, and herbs over low heat for a few hours is bone broth. A recipe for bone broth typically includes a tablespoon or two of vinegar or lemon juice. This helps soften the bones to break them down and release more nutrients. This will make around 2 quarts or 8 cups of bone broth. In a stockpot combine:
2 to 3 pounds of leftover cooked beef, chicken bones
1 chopped onion
1 chopped carrot
1 chopped rib of celery
1 tablespoon balsamic or red wine vinegar
1 bay leaf
6 peppercorns
Enough water to cover the ingredients
Add 1 cup of chopped fresh or canned tomatoes for extra flavor
Bring to a boil over high heat
Reduce heat to a low simmer, partially covered, 4 to 6 hours
During the first half-hour of simmering, skim off the foam that collects at the top.
Strain cooled broth into a bowl or jar
Refrigerate the broth up to 5 days or freeze up to a couple of months
Don’t Overdo It
When it comes to nutrients in food, it is possible to get too much. An example is of an individual in training that drank one to two quarts of bone broth three days a week for six months. They began to suffer from chronic vomiting. The doctor diagnosed there was too much vitamin D from the fatty marrow in the bones used to make the broth. Vitamin D helps the body absorb calcium. Too much calcium in the blood was causing the vomiting.
Another potential issue with drinking too much bone broth is lead contamination. Many foods contain small amounts of lead. In animals, any environmental lead that gets into the body gets stored in bone tissue. A healthy, well-nourished individual can handle small amounts of lead. When it comes to bone broth, lead is only a concern if taking abnormal quantities. The broth can also be used as a base for soups and stews keeping the body healthy along with the emotional benefits of a nutrient-rich broth. The body will feel the difference.
Chiropractic Care Knee Injury
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*
Individuals dealing with back pain or spinal condition that negatively impacts their general health want to know about what they can do to make the pain go away. Back pain and spinal issues that individuals experience can be reduced and alleviated with proper nourishment, exercise, and if necessary chiropractic or physical therapy to keep the body aligned. Fortunately, the majority of these individuals will not need surgery.
In addition to the back pain, they want to know what they can do to prevent the pain from radiating to other areas and becoming chronic. This is where proper nourishment for bone health comes into play. It is now becoming a part of the mainstream media as science and technology are finding the links surrounding body/bone health and how nutrition fits into it all.
We’ve seen and heard about Omega-3 fatty acids for heart health or the importance of fruits and vegetables to help prevent cancer. There is also the nutritional health of the bones and the spine is the largest, not to mention the spinal cord housing all the nerves that establish communication with the body.
Vitamins
Continual optimal health is based on the body’s vitamin and mineral composition. Many of the beneficial vitamins that keep the bones strong can be found in supplements. However, it is recommended to get into the habit of getting nourishment from real food in combination with supplements. This is because a person can follow a vitamin supplement regimen with no benefits. This is because their diet consists of heavily processed, unhealthy foods. Therefore eating highly nourishing foods is the best way to begin. Here are a few to consider:
Dairy
Dairy can be difficult for individuals with intestinal issues and other autoimmune conditions. It can seem daunting trying to figure out what to get and what to avoid. For those with lactose intolerance avoid dairy products altogether and look to calcium and vitamin D supplements. The quality of the dairy product/s also makes a difference. Therefore make sure it doesn’t have artificial ingredients or sugars. This is essential to keeping dairy as part of a healthy diet.
Offal
Offal is the term for internal organs of animals that are used as food. It offers a massive dose of bone-healthy vitamins. Before saying absolutely not, there are plenty of recipes to consider, remember this is about spinal bone health. Beef, calf, and chicken liver, are examples of high sources of:
Vitamin A, which repairs tissue and contributes to the formation of bone
Vitamin B12 which is important for healthy bone marrow
Vitamin K is necessary for proper absorption of calcium into the bones
Iron is a necessity for healthy cells and muscles that support the spine
Greens
Spinach packs vitamin A and B12. Kale and broccoli are great sources of Vitamin K and Iron. Nutritionists have a saying that goes “the greener the vegetable, the better.” Eating these vegetables in raw form is not for everybody, so find recipes that incorporate them into favorite dishes while adjusting to the flavors.
Oranges
Orange fruits are all great sources of vitamin A essential for repairing damaged tissue and in the formation of strong healthy bones and include:
Nectarines
Cantaloupe
Apricots
Carrots
Sweet potatoes
It does not matter if it is the brain, heart, digestive system, or the spine the body is as healthy as what it consumes. Small dietary changes can generate intense bone protection, especially when it comes to a healthy weight. Obesity and back pain are becoming too common. The condition has been studied extensively and the proof is overwhelming. The body was not designed to carry around this extra weight. Remember the spine is the central support structure and needs to be maintained with proper posture, exercise, and nourishment.
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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*
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