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Health Benefits of Oven Roasted Potatoes

Health Benefits of Oven Roasted Potatoes

by | Health, Nutrition

For a hearty side of potatoes, can oven roasting and paying attention to portion size make for a healthy meal?

Health Benefits of Oven Roasted Potatoes

Oven Roasted Potatoes

Potatoes are starchy, but that does not make them unhealthy. This is where individuals need to take portion size into consideration. Starchy foods like potatoes should take up around a quarter of the plate, with room for vegetables and a protein source.

  • Potatoes can provide a good source of vitamin C, calcium, magnesium, potassium, folate, and fiber.
  • Potatoes are almost fat-free. (U.S. Department of Agriculture. 2019)
  • Potatoes contain certain antioxidants – lutein and zeaxanthin.
  • These antioxidants help protect eyesight and help lower the risk of macular degeneration, which can lead to vision loss. (Umesh C. Gupta Subhas C. Gupta 2019)

Ingredients

  • 2 pounds red or white potatoes, with skin left on.
  • 2 tablespoons olive oil.
  • 2 tablespoons fresh minced rosemary.
  • 1 teaspoon garlic, chopped.
  • 1/2 teaspoon salt.
  • 1/4 teaspoon black pepper.

Preparation

  • Preheat the oven to 425F.
  • Wash the potatoes and let them dry.
  • The potatoes don’t need to be peeled, but cut out surface blemishes.
  • Cut large potatoes into 2-inch pieces.
  • If using small potatoes, they can be left whole.
  • Place on a baking dish in a single layer.
  • Drizzle olive oil.
  • Add the rosemary, garlic, salt, and pepper.
  • Toss the potatoes until they are evenly coated.
  • Roast uncovered for 45 minutes to 1 hour, turning occasionally.
  • The potatoes are done when easily pierced with a fork.

Variations and Substitutions

  • Dried rosemary can be used instead of fresh rosemary, but not as much is needed.
  • 2 teaspoons will suffice.
  • If there is no rosemary, thyme or oregano can be used.
  • Another option is using a combination of favorite herbs.

Cooking and Serving

  • When roasting, don’t over-crowd the potatoes on the baking pan, as this can cause them to cook unevenly or become mushy.
  • Ensure the potatoes are spread out and distributed in a single layer.
  • Choose potatoes that are firm and don’t have a green tint.
  • Green-tinted potatoes contain a compound called solanine.
  • Solanine has a bitter flavor and can be harmful if eaten in large amounts. (U.S. Department of Agriculture. 2023)
  • The potatoes can be spiced up to add more flavor. Try with spicy ketchup, hot sauce, or aioli.
  • Oven-roasted potatoes are great with vegetarian meals.
  • Serve with Swiss chard, black beans, or chickpeas for a healthy, balanced meal.

Eating Right To Feel Better

References

U.S. Department of Agriculture. FoodData Central. (2019). Potatoes.

Umesh C. Gupta, Subhas C. Gupta. (2019). The important role of potatoes, an underrated vegetable food crop in human health and nutrition.  Current Nutrition & Food Science. 15(1):11-19. doi:10.2174/1573401314666180906113417

U.S. Department of Agriculture. (2023). Are green potatoes dangerous?

Turkey Nutrition Facts: The Complete Guide

Turkey Nutrition Facts: The Complete Guide

by | Health Coaching, Nutrition

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

Turkey Nutrition Facts: The Complete Guide

Nutrition and Benefits

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

Nutrition

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

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

Carbohydrates

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

Fats

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

Protein

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

Vitamins and Minerals

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

Health Benefits

Supports Muscle Retention

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

Reduces Diverticulitis Flare-Ups

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

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

Prevents Anemia

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

Supports Heart Health

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

Allergies

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

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

Storage and Safety

Preparation

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

Eating Right to Feel Better

References

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

Martone, A. M., Marzetti, E., Calvani, R., Picca, A., Tosato, M., Santoro, L., Di Giorgio, A., Nesci, A., Sisto, A., Santoliquido, A., & Landi, F. (2017). Exercise and Protein Intake: A Synergistic Approach against Sarcopenia. BioMed research international, 2017, 2672435. doi.org/10.1155/2017/2672435

Cao, Y., Strate, L. L., Keeley, B. R., Tam, I., Wu, K., Giovannucci, E. L., & Chan, A. T. (2018). Meat intake and risk of diverticulitis among men. Gut, 67(3), 466–472. doi.org/10.1136/gutjnl-2016-313082

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

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

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

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

Making A Satisfying Salad: El Paso Back Clinic

Making A Satisfying Salad: El Paso Back Clinic

by | Diets, Nutrition

A satisfying salad is a great way to get more fruits and vegetables high in vitamins, minerals, and fiber. A salad using the right ingredients can be a filling meal. With the summer heat kicking in, making a quick, satisfying salad using your favorite ingredients can help cool off, rehydrate, and refuel the body. 

Making A Satisfying Salad: EP Functional Chiropractic Clinic

Making A Satisfying Salad

Leafy Greens

  • Start with leafy greens.
  • They’re low in calories and a healthy source of fiber.
  • Different varieties include iceberg lettuce, leaf lettuce, spinach, escarole, romaine, kale, and butter lettuce.
  • The darker greens offer more nutrients.

Vegetables

  • Carrots, peppers, green beans, eggplant, Brussels sprouts, broccoli, cauliflower, cabbage, zucchini, tomatoes, cucumbers, onions, or scallions.
  • Raw diced or cooked vegetables are a good addition.
  • Leftover cooked vegetables will work.
  • Brightly colored vegetables have flavonoids rich in antioxidants, fiber, vitamins, and minerals.
  • Choose all the colors and add two or three half-cup servings.

Grains – Starch

  • Add whole grains or starchy vegetables.
  • A serving of cooked:
  • Whole grains like brown rice, barley, or quinoa.
  • Starchy vegetables like roasted sweet potatoes or cooked butternut squash.
  • These provide fiber, complex carbohydrates, vitamins, and minerals.

Fruit

  • Fruits or berries, blueberries, raspberries, blackberries, pomegranate seeds, apple slices, oranges, dates, and raisins can add vitamins, fiber, and antioxidants.
  • One-half cup of apple slices has 30 calories.
  • One-half cup of berries has about 40 calories.

Protein

  • A hard-boiled egg is an excellent source of protein.
  • A serving of lean beef, cooked shrimp, tuna, chicken breast, cheese strips, beans or legumes, hummus, tofu, or cottage cheese.
  • Be mindful of portion size.
  • A quarter cup of chopped chicken meat or one egg will add 75 calories.
  • Half a can of tuna adds about 80 calories.
  • Depending if it is low fat, two ounces of cubed or shredded mozzarella or cheddar cheese can add 200 calories.

Nuts or Seeds

  • Almonds, cashews, walnuts, pecans, sunflower, pumpkin, or chia seeds are great for added crunch.
  • All nuts add protein and heart-healthy polyunsaturated and monounsaturated fatty acids.
  • One-eighth cup of nuts adds around 90 calories.
  • Walnuts contain omega-3 fatty acids.

Salad Dressing

  • Add salad dressing.
  • One tablespoon of regular commercial salad dressing adds 50 to 80 calories.
  • Low-fat and reduced-calorie dressings are available.
  • Use freshly squeezed lemon or lime juice.
  • Make a dressing with avocado, walnut, or extra virgin olive oil.

Low-Carbohydrate Taco Salad

This is an easy recipe. The meat can be prepared ahead or be leftovers from another meal.

Ingredients

  • One pound lean ground beef – 85% to 89% lean.
  • One tablespoon of chili powder.
  • Salt and pepper, to taste.
  • Green onions, chopped with white and green parts separated.
  • One head of lettuce, chopped.
  • One medium tomato, chopped.
  • One avocado, diced.
  • Optional – one 4-ounce can of sliced olives.
  • 1 1/2 cups of grated fat-free cheddar, Monterey Jack cheese, or a combination.
  • 1/2 cup fat-free Greek or plain yogurt.
  • 1/2 cup salsa.

Preparation

  • Cook beef in a skillet with chili powder, the white part of the onions, and salt and pepper.
  • Once cooked, cover the pan.
  • In a large salad bowl, mix the green onion, lettuce, tomato, avocado, and olives.
  • Add the meat and cheese and gently toss together.
  • Top with dollops of low-fat or reduced-calorie sour cream, yogurt, or salsa.
  • Try other meats like ground turkey, chicken, or pork.
  • For a vegetarian option, replace the ground meat with beans or textured vegetable protein.
  • Adding beans will increase fiber, protein, and total carbohydrates.

Body Signals Decoded

References

Chambers L, McCrickerd K, Yeomans MR. Optimizing foods for satiety. Trends in Food Science & Technology. 2015;41(2):149-160. doi:10.1016/j.tifs.2014.10.007

Cox, B D et al. “Seasonal consumption of salad vegetables and fresh fruit in relation to the development of cardiovascular disease and cancer.” Public health nutrition vol. 3,1 (2000): 19-29. doi:10.1017/s1368980000000045

Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759

Roe, Liane S et al. “Salad and satiety. The effect of timing of salad consumption on meal energy intake.” Appetite vol. 58,1 (2012): 242-8. doi:10.1016/j.appet.2011.10.003

Sebastian, Rhonda S., et al. “Salad Consumption in the U.S. What We Eat in America, NHANES 2011-2014.” FSRG Dietary Data Briefs, United States Department of Agriculture (USDA), February 2018.

Yen, P K. “Nutrition: salad sense.” Geriatric nursing (New York, N.Y.) vol. 6,4 (1985): 227-8. doi:10.1016/s0197-4572(85)80093-8

Managing Holiday Eating: El Paso Back Clinic

Managing Holiday Eating: El Paso Back Clinic

by | Functional Medicine, Nutrition

The holidays are a wonderful time to gather with family and friends and celebrate. However, it can be a time of overindulgence and overeating. Managing holiday eating habits is achievable by having options to help you make better choices so you can indulge and enjoy the festive food and drinks without overdoing it. Here are a few techniques to be successful.

Managing Holiday Eating: Chiropractic Functional Nutrition Clinic

Managing Holiday Eating

Many individuals overeat during the holidays. It’s understandable as the holiday season means letting loose, relaxing with friends and family, and enjoying the moment are major factors in overeating as auto-pilot is engaged. The next thing you know, the plate is clean, and more food is being added. It’s all about maintaining a healthy balance. Here are a few ways to manage holiday eating.

Practice Mindful Eating

  • Don’t just start devouring the food.
  • Try to spend a few moments tasting the food.
  • Slow down and chew the food slowly.
  • Savor every bite.

Doing this will help to cut down on how much food you’re consuming while truly enjoying the meal.

Prioritize sleep

  • Before the busy season begins, get enough sleep.
  • Getting the proper rest will make it easier to manage holiday stress and avoid unhealthy indulgences.

Eating Triggers

  • Stress, too many cocktails, and easy access to various foods can make individuals overeat.
  • Plan how to handle eating triggers.
  • For example, make a small plate and don’t return for seconds.

Pay Attention To The Foods and How Much

  • It’s easy to get distracted and lose track while you’re busy and socializing.
  • Distraction can cause you to eat more than you realize.

Eat and Drink Slow

  • Have what you want, but in moderation, and consume slowly.
  • Pay attention to your body signals. You could be full before the plate is clean.

Seasonal Treats

  • These can be special foods that you don’t get every day, so enjoy them.
  • But try to maintain moderation or alternate with something healthy.

Constantly Drink Water In Between

  • Take a drink of water in between bites and beverages.
  • A stomach with water can curb hunger.
  • Plenty of water helps with digestion and heartburn issues.

Moderate Alcoholic and Sugary Drinks

  • Too many holiday sweet drinks and alcoholic beverages add empty calories.
  • Try to go with the healthiest option or reduce sugar and alcohol.
  • Have one drink, then a glass of water or healthy juice, etc.

Don’t Go To The Dinner/Party Hungry

Super Foods

Adding superfoods to your holiday nutrition plan to help balance food indulgences. These are foods with high levels of vitamins and nutrients, dietary fiber that helps reduce cholesterol, and antioxidants that fight free radicals. 

Nutrients

  • Vitamin A – Protects against infections and promotes eye and skin health.
  • Vitamin C – Helps heal wounds and aids in iron absorption.
  • Vitamin K – Supports healthy digestion and blood clotting.

Superfoods include dark leafy greens, nuts, fruits, dark chocolate, olive oil, and oily/fatty fish. Here are a few superfoods you can enjoy:

Sweet Potatoes

  • Rich in vitamins A and C, fiber, and potassium.

Beans

  • They are high in fiber and protein, magnesium, and potassium.

Pumpkins

  • High in fiber and vitamin A.

Pomegranates

  • Rich in flavonoids and tannins are a healthy source of folate, potassium, and vitamin K.

Cranberries

  • Contain antioxidants with anti-inflammatory properties that help reduce the risk of cardiovascular disease.

Kale

  • Low in calories.
  • High in vitamins A, C, and K, manganese, potassium, and fiber.

Winter Squash

  • High in fiber and a great source of vitamin A and carotenoids.

Parsnips

  • Provide fiber, vitamin C, folate, and manganese.

From the Injury Medical Chiropractic and Functional Medicine Team, have a happy, safe, and healthy Thanksgiving!

Functional Nutrition

References

Seven tips for reining in holiday overeating www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/7-tips-for-reining-in-holiday-overeating

Brown, Tanya, et al. “Have a Food-Safe Holiday Season.” Journal of the Academy of Nutrition and Dietetics vol. 117,11 (2017): 1722-1723. doi:10.1016/j.jand.2017.08.123

Díaz-Zavala, Rolando G et al. “Effect of the Holiday Season on Weight Gain: A Narrative Review.” Journal of obesity vol. 2017 (2017): 2085136. doi:10.1155/2017/2085136

Get Your Superfood Nutrition for Good Health www.scripps.org/news_items/4431-get-your-superfood-nutrition-for-good-health.

Healthline, 2019; Ruled by Food? 5 Strategies to Break the Cycle of Overeating health.clevelandclinic.org/ruled-by-food-5-strategies-to-break-the-cycle-of-overeating/

Healthline, 2019; 23 Simple Things You Can Do to Stop Overeating www.healthline.com/nutrition/how-to-stop-overeating.

Lobo, V et al. “Free radicals, antioxidants, and functional foods: Impact on human health.” Pharmacognosy reviews vol. 4,8 (2010): 118-26. doi:10.4103/0973-7847.70902

What Is a Superfood, Anyway? health.clevelandclinic.org/what-is-a-superfood/

Back Discomfort After Eating: El Paso Back Clinic

Back Discomfort After Eating: El Paso Back Clinic

by | Back Pain, Viscerosomatic Reflex

Back pain after eating is often the result of conditions and/or disorders in other areas of the body that radiate to the back. These problems range from unhealthy posture, digestive issues, bowel problems, ulcers, allergies, etc. This is because the nerves of the back and the abdominal area run through areas of the spine. In addition to the classic symptoms like bloating and gas, individuals can develop symptoms beyond the gut, including sleep problems, fatigue, headaches, urinating problems, muscle aches, pelvic discomfort, and back pain. Chiropractic care and functional medicine can realign the body, alleviate symptoms, and restore function.Back Discomfort After Eating: Injury Medical Chiropractic

Back Discomfort

Back pain after eating can be linked to the body’s digestive process.

Food Intolerances or Allergies

Many individuals are affected by food intolerances or allergies.

  • Individuals in this group can experience inflammation after consuming specific foods.
  • Inflammation could worsen existing back problems.
  • Individuals with food intolerance will have uncomfortable but usually not dangerous symptoms.
  • Individuals with food allergies can experience life-threatening allergic reactions.

Heartburn

Heartburn results from acid reflux, when stomach contents and acid flow back into the esophagus. Heartburn’s key symptom is a burning sensation in the chest. However, heartburn and indigestion do not directly cause back pain. But for individuals with back problems, heartburn can worsen back discomfort.

GERD

  • Gastroesophageal reflux disease, or GERD, could cause back pain in individuals with more than two weekly heartburn episodes.
  • The digestive system condition results from the chronic backflow of stomach acid.
  • Over time, the powerful acid can inflame the esophageal lining.
  • A stomach or esophageal ulcer can develop if GERD is not managed.
  • Pain could be felt in the lower to middle back around the stomach and lower intestines.

Ulcers

  • Ulcers can also result from a bacterial infection of Helicobacter pylori (or H. pylori).
  • Long-term use of nonsteroidal anti-inflammatory drugs (or NSAIDs) can also enable ulcer formation.
  • A peptic ulcer (or open sore) can develop on your stomach’s interior lining.
  • The small intestine’s upper portion can also be affected.
  • An H. pylori bacterium infection can cause a peptic ulcer.
  • Long-term NSAID use can cause a peptic ulcer.

Peptic ulcers cause burning pain in the stomach. These flare-ups can worsen existing back problems and pain. Spicy foods and stress don’t cause peptic ulcers but can worsen their effects. In severe cases, a peptic ulcer can cause referred back pain felt in another location than where the pain originates. This means pain could be felt in the lower to middle back adjacent to the stomach and lower intestines.

Kidney Infection

Back pain could result from a bacterial kidney infection.

  • Kidney dysfunction infections, kidney stones, and chronic kidney diseases can be mistaken for general back and side pain.
  • Other symptoms can include chills, fever, nausea, and vomiting.

Pancreatitis

Pancreatitis can develop if the pancreas becomes inflamed, brought on by excess alcohol consumption or gallstones. This definitely can cause back discomfort and pain.

  • Pancreatitis is the inflammation of the pancreas.
  • After eating, individuals can experience worsening abdominal pain that can refer to the back.
  • The body’s network of interconnecting sensory nerves causes the pain to be felt in other areas.
  • Most individuals will experience pain in the upper left or middle abdomen.

Celiac Disease

Celiac disease is an autoimmune disease.

When individuals with celiac disease consume foods with gluten, the small intestine gets damaged, and their bodies cannot properly absorb the necessary nutrients.

  • Gluten enteropathy is an allergy to gluten in the diet.
  • It causes inflammation, abdominal cramping, diarrhea, and weight loss.
  • Back pain can result from the symptoms and prolonged bed rest.

Treatment

Besides the back discomfort, there could be a burning sensation during urination or other urinary tract symptoms. Stools could be dark or black, a possible ulcer symptom. To reduce the chances of back discomfort after eating, avoid sugary, spicy, fatty foods or anything that triggers heartburn and reduce alcohol consumption. If you are experiencing frequent episodes of back pain after eating or the pain worsens, contact your physician, healthcare provider, or a chiropractor.

Hormonal Dysfunction In Men

References

Celiac Disease Foundation. (n.d.) “What is celiac disease?” celiac.org/about-celiac-disease/what-is-celiac-disease/

Mayo Clinic. (n.d.) “Celiac disease.” www.mayoclinic.org/diseases-conditions/celiac-disease/symptoms-causes/syc-20352220#:~:text=Celiac%20disease%2C%20sometimes%20called%20celiac,response%20in%20your%20small%20intestine

Mayo Clinic. (n.d.) “Peptic ulcer.” www.mayoclinic.org/diseases-conditions/peptic-ulcer/symptoms-causes/syc-20354223
Cleveland Clinic. (n.d.) “Kidney pain.” my.clevelandclinic.org/health/symptoms/17688-kidney-pain

Pfizer. (April 25, 2022) “Heartburn, acid reflux, or GERD: what’s the difference?” www.pfizer.com/news/articles/heartburn_acid_reflux_or_gerd_what_s_the_difference#:~:text=The%20terms%20acid%20reflux%2C%20heartburn,meals%20or%20when%20lying%20down

Prairie Spine & Pain Institute. (n.d.) “What may cause back pain after eating: symptoms & prevention.” prairiespine.com/spine-care/5-things-that-may-cause-back-pain-after-eating-symptoms-and prevention/#:~:text=Exercises%20practiced%20in%20yoga%2C%20Pilates,chi%20may%20be%20particularly%20beneficial.&text=If%20a%20doctor%20cannot%20identify,ice%2C%20and%20taking%20pain%20relievers.

Working With A Nutritionist: Chiropractic Functional Back Clinic

Working With A Nutritionist: Chiropractic Functional Back Clinic

by | Functional Medicine, Nutrition

Nutritionists are medical professionals in food and nutrition and work one-on-one to develop an optimal nutrition plan for their body type, age, and health conditions. They explain the right foods to eat, how different foods impact the body, and what foods to avoid. Individuals can benefit from working with a nutritionist to help achieve a healthier lifestyle through education and healthy choices.Chiropractic Functional Medicine Team: Working With A Nutritionist

Working With A Nutritionist

Nutritionists work with individuals to enhance their knowledge about general nutrition, food, and health. Their focus is on food behavior, which includes developing and implementing meal plans to improve the individual’s or family’s nutrition. Nutritionists work in:

  • Clinical settings – hospitals, nursing homes, long-term care facilities, fitness and health, and chiropractic clinics.
  • Government – local health departments.
  • School districts –  regarding school nutrition standards.
  • Private business – independent work in combination with other medical professionals.
  • Research – with various health and/or sports organizations.

Benefits

Working with a nutritionist will determine what factors are challenging an individual’s eating habits and triggers and find ways to overcome those barriers. Benefits include:

  • Nutrition plans are based on nutritional needs, current health, and lifestyle.
  • Nutrition plans cut down on grocery bills.
  • Shopping with a specific list cuts down on the extra foods being purchased.
  • Proper nutrition can help manage chronic diseases like diabetes and heart disease, combined with a primary care doctor or specialist treatment.
  • Nutritionists can help individuals dealing with food allergies or who have been diagnosed could require a diet change.
  • Nutritionists can help motivate when struggling to maintain a healthy lifestyle.

Responsibilities and Daily Activities

Nutritionists help individuals reach various goals, like weight loss, healthier eating habits, and stress management, and can be responsible for the following:

  • Evaluating health needs.
  • Screening for nutritional risk.
  • Discussing nutrition and eating habits.
  • Providing educational resources.
  • Developing personalized nutrition plans.
  • Talking about nutritional issues with individual families.
  • Discussing nutrition plans with primary doctors and other healthcare teams.
  • Equipping individuals with food behavior modification tools.
  • Adjusting plans as needed.
  • Monitoring progress.
  • Treating conditions and disease management through nutrition.

Functional Nutrition

References

Carrard, Isabelle et al. “Un outil pour évaluer les comportements alimentaires: ESSCA” [A tool for assessing eating behaviors: ESSCA]. Revue medicale suisse vol. 12,511 (2016): 591-6.

Golan, M, and A Weizman. “Reliability and validity of the Family Eating and Activity Habits Questionnaire.” European journal of clinical nutrition vol. 52,10 (1998): 771-7. doi:10.1038/sj.ejcn.1600647

Greenwood, Jessica L J, et al. “Healthy eating vital sign: a new assessment tool for eating behaviors.” ISRN obesity vol. 2012 734682. 22 Jul. 2012, doi:10.5402/2012/734682

Kelley, Claire P et al. “Behavioral Modification for the Management of Obesity.” Primary care vol. 43,1 (2016): 159-75, x. doi:10.1016/j.pop.2015.10.004

Eating Right and Healing Quick, Post Spine Surgery

Eating Right and Healing Quick, Post Spine Surgery

by | Nutrition

Getting back to the house and eating a regular meal post a spinal operation is one of those moments when more is better. This means more:

  • Calories
  • Protein
  • Healthy foods to help the body recover quicker

The time after neck or back surgery is not only a time for the spine to heal, but for the entire body to go through a recovery process. It is a generally slow progression, but once you are able to eat normally, a high-quality diet/meal plan will help ensure a smooth and speedy recovery. �

 

11860 Vista Del Sol, Ste. 128 Eating Right and Healing Quick, Post Spine Surgery

 

The first few days after arriving home there could be nausea, which is common coming out of anesthesia and beginning pain medication. Appetite could be diminished, which is just fine because the gastrointestinal tract needs time to get back functioning properly after spine surgery.

A positive sign that the digestive system is beginning to work properly is the ability to pass gas. Recovery in a hospital, the surgical team slowly transitions from a clear liquid diet to a soft diet and finally to solid food.

Once out of the hospital, the body should be ready to eat normally. Your surgical team will discuss and provide the individual with a specific meal plan, but a general approach to a post-spine surgery diet typically follow these parameters:

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More Calories

Post spine surgery, the body’s metabolism increases in order to heal. So the body needs extra calories, around twice as much for proper recovery. It is very important that these extra calories are from healthy foods like:

  • Grains
  • Legumes
  • Fruits
  • Vegetables

 

� These will provide the body with extra vitamin C and other nutrients that the body needs for healing a wound and the recovery process that goes with it.

�

High-Protein

Protein is the key nutrient required for post-surgery healing and recovery. Extra calories should come from:

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� Low-fat dairy is a good source of protein that provides calcium and vitamin D for bone restoration. High-protein foods are often high in zinc, which is essential in fighting infections.

 

Eat More Small Meals

Rather than eating three regular-sized meals, try to eat four to six small, well-balanced meals. These should be spaced throughout the day into the evening. These will be easier on the digestive system, especially when increasing the calorie intake.

 

Supplement Shakes or Smoothies

Smoothies and shakes are a great way to boost calories and protein post-op. Make them with milk, soymilk, yogurt, or other high-protein food or beverage as the base. There are also prepared shakes or smoothies at the supermarket or drug store that are specifically prepared to boost calories and protein. �

 

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�

Vitamins and Minerals

The surgeon will more than likely recommend vitamin and mineral supplements, along with other dietary supplements to promote healing. Be sure to get a doctor�s approval before taking any other supplements during recovery. �

 

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�

Water and Fiber

Pain medication can cause constipation. The most important thing to do is to drink plenty of water throughout the day. This is vital to the healing process. Eat plenty of high-fiber foods like whole grains, fruits, and vegetables. There is also a natural laxative effect from drinking prune juice or eating prunes, which are dried plums. �

 

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If there is any trouble following the post-op diet plan or any questions about food or supplements, contact the surgeon, dietitian, or a health coach/nutritionist. At a follow-up appointment, ask how long the special diet will have to last so you can plan accordingly.

�

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