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Healthy Blueberry Muffins

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The smell of fresh blueberry muffins in the air. Brings a lot of attention to the kitchen. It can be a challenge to bake healthy snacks that’s not packed full of sugar and fat.

Meg’s Healthy Blueberry Muffins recipe substitutes some common ingredients without loosing any of the flavour. Now that’s something everyone can enjoy!

 

Traditional blueberry muffins recipe contains:

  • 2 cups white flour 
  • ½ cup white sugar 
  • 1/3c. Vegetable oil 
  • ½ c. blueberries 
  • baking powder 2 tsp.
  • 1 egg 
  • 1 c. milk 

 

Meg’s Healthy Blueberry Muffins Recipe:

  • 2 cups white flour  – cut white flour in half and add a whole
    grain/flour such as whole wheat, oatmeal, barley, spelt, brown
    rice, quinoa flours (or a combination of) =
    *Use 1 c. white and 1c. whole grain in recipe
    *might need a bit of extra liquid
    *adds fiber and nutrients
  • ½ cup white sugar – decrease to ¼ – ⅓ c.
  • 1/3c. Vegetable oil – 1/4c.(4 T) Oil is ample. Can add ¼ c. apple sauce or grated apple to make up difference, add moisture due to whole grain addition, and for sweetness given less sugar. Could go as low as 2 T oil and add more apple
  • ½ c. blueberries – can increase to 1 cup for more moisture, sweetness, nutrients, fiber
  • baking powder 2 tsp.
  • Also contains 1 egg and 1 c. milk all good
  • Extra flavor –  add 1 T lemon or orange rind or combo and enjoy some bioflavanoids while your at it 🙂

Baking Instructions:

  • Preheat oven to 400 degrees F (205 degrees C). Line a 12-cup muffin tin with paper liners.
  • In a large bowl, stir together milk, egg, and vegetable oil, and oil substitute.
  • Add flour, flour substitute, baking powder, sugar, and blueberries; gently mix the batter with only a few strokes.
  • Add your own special touch
  • Spoon batter into cups.
  • Bake for 20 minutes. Serve hot.

 

We all know that it may be often difficult to stop at one muffin. Meg’s Healthy Blueberry Muffins recipe is a wonderful way to give your family a healthy snack.

Managing nutritional needs may seem complicated with all of the information out there. What types of food? How should our food be prepared? Having a nutritional coach to help find answers that best meets our individual needs may be the answer.

To learn more about Meg’s nutritonal coaching services click here. We hope you enjoy this recipe for yourself, family and friends.

 

Check Out This Video Of Meg’s Blueberry Muffin Recipe

 

Magnesium Benefits

How Magnesium Helps Soothe Sore Muscles

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Everyone has stiff, sore muscles now and then. From overdoing it at the gym to sleeping in an awkward position, there are many reasons you might feel some muscular aches and pains. Some medical conditions or illnesses can also cause soreness. Several studies have found a remarkable, effective, inexpensive cure that is natural and safe – magnesium.

Pain – It’s all in your Head

Well, it’s in your brain, anyway. A chemical in the brain, NMDA, is responsible for pain. When this brain chemical is overly stimulated, the body experiences pain. The way the brain processes pain in an individual determines how that person will experience it and manage it.

There are very few medications that deal directly with NMDA, balancing it and decreasing its production. However, the side effects of these drugs are usually significant and undesirable. Magnesium has been found to calm production of NMDA without causing the side effects or toxicity. What’s more, magnesium is very inexpensive. It is far cheaper than pharmaceuticals at just pennies a dose. One drawback is that the FDA has not yet put its stamp of approval on the mineral that is often called the “gateway to health.”

Clinical Studies find Magnesium is an Effective way to Relieve Pain

A study published in The Journal of Physiology in October 2010, explores the effectiveness of magnesium in decreasing nerve pain. The study, conducted on rats, found a strong link between magnesium deficiency and pain. In fact, that authors of the study suggest that pain is increased, or the sensitivity to pain is increased, due to magnesium deficiency.

As people are moving away from fresh foods, processed foods are becoming more prevalent. While processed foods offer easy, quick preparation and gratification, the trade-off has been a significant decrease in nutrition, leaving most people magnesium deficient. However, adding a magnesium supplement that provides 250 to 500 mg of the mineral will not only eliminate the deficiency, but decrease the pain as well. This usually happens surprisingly quickly – after only a few weeks you will notice a definite difference.

Other Benefits of Magnesium

Magnesium has a wide range of uses and benefits for the entire body. It has long been used to treat indigestion as well as constipation when taken by mouth. For heartburn and indigestion, magnesium hydroxide has been noted as the fastest acting. It is also given to pregnant women to treat high blood pressure (pre-eclampsia and eclampsia). When given as a shot or by IV, magnesium helps lower blood pressure during pregnancy. It is also the treatment of choice for eclampsia because it reduces the risk of seizures that accompany the condition.

Magnesium, given intravenously, is effective in treating torsades de pointes, a type of irregular heartbeat. Additionally, it is believed to help these other conditions:

  • Angina
  • Asthma
  • Arrhythmias (irregular heartbeat)
  • Cerebral Palsy
  • Chronic Fatigue Syndrome (CFS)
  • Chronic Obstructive Pulmonary Disease (COPD)
  • Cluster Headaches
  • Colon and Rectal Cancer
  • Cystic Fibrosis
  • Diabetes
  • Fibromyalgia
  • High Cholesterol
  • Osteoporosis
  • Premenstrual Syndrome (PMS)
  • Various types of pain including nerve damage associated with certain cancers, pain after surgery, pain after hysterectomy, and chest pain.

A healthy diet, regular exercise, and reducing the stress in your life will also help with your pain management. When your body is properly nourished it functions at a more optimal level, meaning not just less pain, but better management of it. Exercise causes your brain to produce endorphins which not only minimize pain, but also boost your mood.

Stress can make you more sensitive to pain, causing you to feel it more and experience it on a more intense level. It decreases your ability to tolerate pain and manage it. Even learning relaxation techniques and breathing exercises can help you better manage stress that you may not be able to eliminate completely. Adding magnesium to your diet can help improve your overall well being as well as decrease your pain.

Visit www.ocwc.ca to learn more about our clinic!

Fermented foods Nutrition Benefits

8 Fermented Foods to Improve Digestion

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Fermented  foods are amazing at keeping your digestive tract healthy and avoiding bowel diseases and acid reflux. With numerous benefits, here are the 9 best foods that you can include in your lunches.

1.     Sauerkraut

Sauerkrat is prepared by infusing cabbage with water and salt. The mixture is lightly heated to stop it from killing off the beneficial bacteria. The process of fermentation which breaks down the lactose gives this food a sour taste and lends it cancer-fighting capacity.

You can add a few spoons in salads or over a rice bowl for a healthy dose of probiotics to help digestion.

2.     Kimchi

Kimchi is a beloved Korean side-dish taken with ramen and meat dishes. It is made by fermenting different vegetables like cabbages, radishes, and tomatoes mixed in sugar and flavored sauces. Kimchi has been found to lower down cholesterol in the blood and help insulin resistance.

3.     Tempeh

Tempeh is an Asian food made by fermenting soybeans and is a wonderful substitute for meat. It has an extremely high content of probiotics that fight off bad bacteria in the body and help your body digest even the heaviest of meals.

Soy protein is helpful in cutting down body cholesterol. You can bake tempeh or even steam with as a side dish with noodles and rice.

4.     Greek Yogurt

Greek yogurt is richer and thicker compared to normal yogurt. It carries in it beneficial bacteria from lactic acid prepared through the fermentation process. It’s not only a good source of calcium for healthy bones but a single bowl packs a nutritious punch of essential B vitamins, probiotics, and riboflavin.

Regularly consuming yogurt can single-handedly help you lower down blood pressure, supply your body with beneficial bacteria and, help you lose weight.

5.     Kombucha

Kombucha is a traditionally fermented tea made from green or black tea with a sour, unique taste. Drinking a cup after a heavy meal can significantly ward off liver toxicity and help digest the meal quickly. Kombucha also aids in blood sugar regulation and strengthens the liver.

6.     Miso

Miso is a Japanese seasoning prepared by fermenting soybeans mixed in salt and moldy rice called Koji. It is used to make miso stock and soup, and traditionally goes with breakfast items.

Studies have shown that women who consume miso naturally have lower risks of breast cancer. Miso has a number of health benefits for the heart and blood pressure while supplying your body with ample probiotics to strengthen immunity.

7.     Apple Cider Vinegar

Apple cider is a powerful concentration of fermented apples that is a good morning drink to kickstart metabolism. Having it sparingly after meals can help digestion and increase your stomach’s acid reproduction keeping acid reflux at bay.

It helps the liver detoxify and keep body colon clean.

8.     Kefir

Kefir is a fermented drink made out of cultured dairy. By mixing kefir grains with milk and yeast, the concoction turns into a viscous beverage that resembles yogurt.

Kefir is an amazing alternative for those who are lactose intolerant, helps digestion and improve bone health by preventing inflammation.

Fermented foods are an excellent addition to your diet and are the secret to living longer.

For more beneficial health information like this, visit www.ocwc.ca . Our Clinic offers detailed nutritional counselling. Give us a call at (780)455-2112 to schedule your appointment with our Certified Holistic Nutrition Counselor.

bones bone health nutrition

6 Synthetic Foods That Can Destroy Bone Health (And How to Undo the Damage)

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Synthetic or artificially made foods used as additives are far more toxic than we can imagine. Some of them don’t even qualify as foods and barely provide any nutritional value. Heavy metals, food dyes, and pesticides in our foods are not only harmful to our colon health but suck nutrients away from our bones. Most commonly found in beverages, trans-fat foods, and breakfast syrups, there are plenty of synthetic foods hidden in your snacks and drinks that may be slowly killing your bones.

Watch out for the following list of man-made additives, sugars, and oils that can possibly deprive your bones of nutritional health if consumed abundantly.

1. Synthetic Sulfites

Sulfites include sulfur dioxide, calcium sulfites, and sodium disulfite. They are mainly used as preservatives and artificial colors. Although banned from being used over vegetables and fruits, sulfites are still freely used in many foods we eat like processed juices and tea, canned foods, and alcohol.
The main reason why they are deadly for bone health is that they take away Thiamin or Vitamin B1. Sulfites tend to hinder growth and development in bones and contribute to inflammation.

2. Phosphoric Acid

Coke is your enemy. In fact, all carbonated beverages with high amounts of refined sugars can eat away bone matter and deplete your bones of calcium, if taken excessively. Cola-based sodas are proven to significantly decrease bone mineral density, according to researchers at Tufts University.

3. Disodium EDTA

Disodium EDTA is a food additive that is used for flavor and color preservation, mostly found in canned foods and pickles. Primarily used to stop foods from decaying, this substance can deprive your bones of essential nutrients by pulling minerals like calcium, zinc, iron, and manganese away from the digestive tract and out for excretion.

4. Hydrogenated Oils

Hydrogenation can destroy all the Vitamin K in oils, which is an essential nutrient for strong bones. Found in cookies, pastries, donuts and junk food, hydrogenated oils typically used in commercial baking can even block the arteries.

5. Aspartame

An artificial sweetener, commonly found in sodas, aspartame can trigger anxiety, nausea, depression, muscle spasms, and wreck bone health.

6. Monosodium Glutamate (MSG)

Although widely avoided, MSG is still used as a flavor enhancer in many processed foods. MSG has the potential to excessively stimulate our nerve cells, which can lead to dangerous seizures, migraines, and even depression. With so many health menaces, it can possibly reduce bone density as well.
Sadly, even when the glutamate industry knows it’s a toxic substance, they still sell it.

How to Undo the Damage

Luckily, weak bones can easily be strengthened. The first step is of course to ditch all the above-mentioned toxic foods from your diet.
You should ideally eat a bowl of rich greens like broccoli and okra, with lunch or dinner and consume a rich source of calcium in your diet. Dairy foods like milk and cheese are a good source. Spend 30 minutes daily in the sun to allow the body to soak up some Vitamin D.

Doing these simple steps consistently can help your bones regain their lost strength. For more nutritional tips visit www.ocwc.ca .

Gut health nutriton tips

Healing the Gut – 5 Foods to Help with Digestion

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The digestive system, also known as the gut is a delicate system of crucial organs that help in food digestion and fighting off diseases. The stomach, a part of the gut system  that secretes important enzymes and acids to disinfect our food and absorb essential nutrients while protecting your body from harmful diseases and infections.

A bad or leaky gut is the single-most important cause of just about any problem in the body. Acne is a common upshot of inner inflammation and an excess of bad bacteria. It’s safe to say that healing the gut ultimately heals every illness. Serving as a building block to your health and well being, our digestive system is extremely sensitive. Any food that offsets its balance can cause the body to develop gastrointestinal problems, eventually aggravating to worse health issues like Irritable Bowel Syndrome (IBS).

Alternatively, eating nutritious food in the right amount while making sure your meals are digested properly can create a healthy environment for the gut to function.

Here are 5 extremely healthy, warming foods that work to stimulate digestion

1.    Steamed Veggies

Cut up some colorful vegetables and lightly steam them in a little garlic and butter. You can have a bowl alongside a light meal or on its own. Beetroot, carrots, cabbage, cauliflower, and butternut squash are good sources of antioxidants and nutrients that help the gut digest food faster. They can also increase nutrition absorption. You may even bake and pan-roast the veggies to enhance the taste.

2.    Oatmeal Porridge

A traditional breakfast dish, a delicious warm bowl of oatmeal can improve your digestive health. The gut bacteria cause the oats to ferment and improve the microbial health of the body. Oatmeal is rich in essential proteins, vitamins, fibers, and phytochemicals that helps remove toxins from the gut.

Sprinkle a few chia and flax seeds along with a little bit of maple syrup for a wholesome breakfast meal.

3.    Miso Soup

A Japanese stock, Miso soup is incredibly rich in probiotics necessary to encourage good bacteria in the gut. As a fermented food, Miso produces healthy enzymes for easier digestion. Your intestinal flora can benefit greatly because the probiotics help synthesize essential vitamins like B12 and boost metabolism. However, because it’s extremely salty, you should consume no more than 6g daily. You can ideally choose from white, yellow, and red Miso that’s rich in flavor and color.

4.    Lemon Water

Drinking a glass of warm lemon water and honey on an empty stomach reaps many benefits. With whopping amounts of vitamin C, lemons also contain a fiber called pectin that serves as a food for the gut bacteria. Lemon is a good source of probiotics as well that helps improve the microbial ecosystem of our body.

5.    Almonds and Walnuts

While eaten on their own they are just as delicious, you can also crush a few almonds and walnuts and sprinkle them over your oatmeal porridge. By encouraging beneficial gut bacteria in the body, these dry fruits strengthen intestinal health.

It’s time to ditch fast-foods and allow your gut to heal with these delicious, warming foods.

For a more detailed approach to maintaining a healthy gut, give our clinic a call at (780)455-2112 or visit www.ocwc.ca to book with our Certified Holistic Nutrition Consultant- Alicia Miller. Lifestyle changes are the best!

 

flu season cold winter

5 Nutritious Foods to Stay Healthy During Cold Season

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Everyone dreads the seasonal flu that comes along in winters. A Cold can slow down and weaken your immune system. Fortunately, there are ways to prevent them and even to gain strength and heal quickly.

Consuming the following nutritious foods is a good way to keep the cold at bay.

Warm Foods
No one can say no to a cup of hot cocoa on chilly mornings. There are many benefits of including warm foods in your diet. During cold season when your metabolism slows down, consuming warm foods can help you store up more energy in your body.
Steaming hot foods like soups, broths, and stews also help nasal congestion and can resolve blocked sinuses overtime. Home-cooked meals like porridges and baked casseroles are not only nutritious but leave your kitchen smelling lovely.
Ginger tea is especially good for the flu season as it soothes the throat, eases congestion, and promotes blood flow. Warm cacao milk is rich in calcium and a healthy alternative to sugary chocolate. You can also try making a golden turmeric latte with a pinch of cinnamon for an immune-boosting and anti-inflammatory drink.

Healthy Fats
Eating fats during cold season keeps you warm and insulated. But they have a bigger purpose than just insulation because fats help your body absorb key vitamins like A, D, E, and K. A lack of vitamin D naturally weakens your immunity so you become more susceptible to illnesses.
Healthy fats like nuts, fish, tofu, and roasted meat are good additions in your diet to quickly heal from flu and stay fit. A teaspoon of extra virgin olive oil daily is good tonic to ward off seasonal flu and enhance immunity.

Hydrating Foods
During winters, because the appetite slows down you may not eat much and as a result forget to hydrate yourself as well. Cold seasons are usually spent lazing away in your bed hence even pouring yourself a glass of water may seem like an effort.
Therefore, it’s important to eat foods that are rich in water content to keep you hydrated during flu season. Having sweet juicy fruits, warm milk, and teas are good sources to retain moisture in the body even when you’re not drinking enough water. You can trade coffee with hot cider – an alkaline drink that works to kill viruses and bacteria in the body.

Foods Rich in Vitamin C
Lemons and oranges that are packed with Vitamin C are natural immune-boosting foods to fight flu and colds. You should ideally include citrus fruits like kiwi, tangerines, and pomegranates in your diet for a healthy diet.
Having warm lemon water with a teaspoon of honey can significantly reduce the length of a cold. Take them with foods that are high in folate like eggs, legumes, and leafy greens to effectively treat colds.

Foods Abundant in Zinc
Seafood is a good source of zinc. Eating wild salmon, oysters, and red meat from time to time can strengthen your immunity overtime and protect you against seasonal flu. Oatmeals, baked beans, and almonds are not just high in zinc but are equally warming for your body.

Start adding these foods to your diet right now to ensure that your immune system is ready to take on the challenges that come with colder weather.

Visit www.ocwc.ca for more helpful nutritional tips. Thanks for reading and keep warm!

foods fight inflammation

Foods That Fight Inflammation Caused by Arthritis

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A Case for Healthy Eating

As medications and treatments get more expensive and drugs have significant unpleasant (and sometimes horrifying) side effects, more people are looking toward natural ways to treat their arthritis pain. In most cases they need look no further than the foods that they eat. While there is not nutritional magic bullet, studies have shown that getting the right nutrition from certain foods can help to minimize inflammation and pain that comes from arthritis. It can also help with your overall health and influence the symptoms as well as progression of conditions that may be related to arthritis.

There are certain foods that act as anti-inflammatories while other can increase inflammation. Arthritis sufferers who learn what foods to eat and which ones to avoid can enjoy better pain management, improved mobility, a more active lifestyle, and a more positive outlook on life. These foods provide great benefits for patients with rheumatoid arthritis, osteoarthritis, osteoporosis, gout, and other forms of inflammation caused by arthritis.

Foods that Fight Arthritis Inflammation

Different types of foods seem to affect different types of arthritis. The Arthritis Foundation offers some very good guidelines on dietary recommendations for arthritis sufferers based on their type of arthritis.

Foods rich in omega-3 fatty acids, phytochemicals, and antioxidants have powerful anti-inflammatory properties. These types of foods are the core of the Mediterranean style diet which consists of olive oil, fish, fresh vegetables, fruits, beans, seeds, and nuts. It should be stressed that choosing fresh foods in these categories is best. The key is to select foods that are as minimally processed as possible and contain no additives or preservatives. This means that most canned foods should be excluded. However, many supermarkets now have olive bars and other fresh, healthier food options that direct consumers away from processed, unhealthy food items. Fiber also plays a significant part in reducing arthritic inflammation.

Specific foods to incorporate into your diet to combat arthritis pain include:

  • Salmon
  • Extra virgin olive oil
  • Tuna
  • Mackerel
  • Egg yolks
  • Milk
  • Green tea
  • Oatmeal
  • Wild and brown rice
  • Barley
  • Quinoa
  • Beans
  • Tart cherries
  • Berries – blueberries, blackberries, raspberries, and strawberries
  • Broccoli
  • Brussels sprouts
  • Cabbage

Foods that Increase Arthritis Inflammation

Just as there are foods that help alleviate arthritis pain, there are also foods that increase it. The Arthritis Foundation offers advice on foods that should be avoided by arthritis sufferers as they have been shown to increase pain and inflammation.

  • Sugar – Read the labels! Anything ingredient that ends in “ose” is a form of sugar. This includes sucrose and fructose.
  • Saturated fat – Cheese, pizza, red meat, pasta dishes, full fat dairy
  • Trans fats – Processed snack foods, cookies, crackers, stick margarine, fast food, donuts, fried foods, frozen breakfast products
  • Omega 6 fatty acids – Corn oil, sunflower oil, grapeseed oil, peanut oil, mayonnaise, vegetable oil, many salad dressings
  • Refined carbs – Crackers, rolls, bread, white potatoes, white rice
  • MSG – A food additive found in soy sauce and many Asian prepared foods, deli meats, prepared soups, salad dressings
  • Gluten and casein – Dairy and wheat foods, whey protein, rye, and wheat
  • Aspartame – Most diet sodas, artificial sweeteners, many “diet” or “sugar free” products
  • Alcohol

Paying attention to what you put into your body will not only help you better manage pain and inflammation, it will also help you feel better both physically and emotionally. A healthy, fresh diet can literally change your life.

If you need some help learning what food choices are right for you, give our office a call @780-455-2112 to book an appointment with our Holistic Nutritionist. For more information on Holistic Nutrition service visit our website @ www.ocwc.ca.

 

healthy eating lifestyle

HEALTHY EATING IS A LIFESTYLE

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Hi I’m Dr. Kent Ferguson (click to watch video), chiropractor @ Oliver Chiropractic Wellness Clinic. Why is healthy eating as a lifestyle so important?  Well, it’s because the statistics are sobering. The typical Canadian diet far exceeds the daily recommended intake levels in calories from sugars, solid fats, sodium, refined grains, and saturated fat. The typical Canadian diet is also lacking in the recommended amounts of fruits, vegetables, dairy, whole grains, and oils. The result is obesity and experts project that by 2030, in Canada alone, half of all adults will be obese.

So what do people commonly do when the weight begins to pile on? The answer is they go on a diet – and that is what gets them into trouble. What people should consider instead is a change of lifestyle.

When you make the life changing commitment to adopt a healthy eating lifestyle you open yourself up to a world of better health, more energy, and better focus. Your body will heal faster and you will feel better.

A healthy eating lifestyle involves a regular diet of fresh fruits and vegetables, lean meats, fresh fish, along with lots of water. Healthy eating as a way of life is far healthier than temporary diets that are out there and more effective too.

Making significant lifestyle changes related to food can be very difficult for many people to accomplish for various reasons. One of the most common reasons is lack of knowledge to understand the best first steps to take. That’s where a Holistic Nutritional Practitioner can be helpful.  A Holistic Nutritional Practitioner can help you develop a diet to meet your needs that is specific to you.

If you or a loved one is in need of additional dietary guidance, check out our website @ www.ocwc.ca or give us a call @ 780-455-2112.  Our helpful staff will work with you to find a time a time to meet our Holistic Nutritional Practitioner Karlien Bester.

For more health and lifestyle information, follow our clinic on YouTube, Facebook and Twitter. Take care.

[embedyt] https://www.youtube.com/watch?v=utZRqRGpZCQ[/embedyt]

4 Nutritional Tips Every Chiropractic Patient Should Follow

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Chiropractic care effectively and naturally treats a multitude of conditions and diseases. The overall premise is to return the body to its natural alignment by removing subluxations, which takes care of the root cause of many problems.

Spinal adjustments, however, aren’t necessarily the Holy Grail for total health. It’s essential for chiropractic patients to also make adjustments in their everyday lives. By doing so, they’ll maximize the effects of their chiropractic treatments, and experience better overall health in general.

Nutrition is one of the biggest factors and plays a large role in a patient’s recovery. The old adage "you are what you eat" is true. Feeding the body with vital vitamins and minerals promotes growth and healing. Filling up on fried, fatty foods does the opposite.

Let’s look at four nutritional tips every chiropractic patient should follow:

Watch your calories

Individuals recovering from spinal or other injuries heal quicker when they avoid carrying excess weight. This is especially true if the injury has sidelined them from normal physical exercise.

Choose lean cuts of meat and fresh fruits and vegetables, and practice portion control. A diet with few excess calories offers the dual benefit of helping you avoid packing on the pounds, and helping you heal faster.

Pay attention to calcium intake

Bones need calcium for strength, so it should be a priority to consume foods that are rich with it. According to healthconsciousness.com, the four most calcium-rich foods are dark leafy greens, low-fat cheese, milk, and yogurt.

If you are visiting a chiropractor for issues or conditions concerning your bones or nerves, he or she may recommend that you introduce these foods into your diet as soon as possible.

Make protein a priority

Muscle injuries are one of the most popular reasons for chiropractic visits. Protein helps build and heal muscle tissue, helping it to renew itself back to a pre-injury state.

If your daily intake of protein is low, it can hinder the healing process and stand in the way of chiropractic visits giving you the maximum results. Fish and lean meats are the foods that offer the highest protein.

Other vegetarian options are tofu, soy beans, eggs, milk, and nuts. Help your muscles rebuild and heal by adding high protein foods into every meal menu.

Stay hydrated

Why do most of us view water drinking with dread? Its not that bad! If you wish to promote healing, it’s imperative to drink enough water every day.

Water provides an entire slew of benefits, from transporting those important nutrients to where they need to be, to flushing harmful toxins out of the body. Aim for eight glasses of water a day, and try to drink it throughout the day.

Getting into this habit will boost overall health, and promote healing of injuries and other medical conditions.

While it’s a smart goal to try to ingest all the nutrients you need through food and drink, supplements are available to bridge the gap. Before beginning a supplement regimen, talk to you chiropractor for recommendations on the type and dosage that will aid and improve your unique situation.

You may also want to download a smartphone app to track your daily intake of calories, calcium, protein and liquid. There are many available, one being My Fitness Pal.

Easy and free to use, this is a powerful tool to keep you on the right nutritional track.

Making the commitment to chiropractic treatment is a big step in the right direction for your overall health and well-being. Incorporate these nutritional tips to your daily routine in order to get the most out of your chiropractic care.

To book an appointment with one of our experienced chiropractors or holistic nutritionist, call 780-455-2112 and we’ll be happy to help you get started