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Paleo, Keto and Mediterranean Diets. What’s the Difference and Which Should You Try?

Paleo, Keto and Mediterranean Diets. What’s the Difference and Which Should You Try?

by | Sep 20, 2021 | Advice, Informational, Nutrition

From 2013 to 2016, 49.1% of adults engaged in weight loss efforts within the past year. With so many diets and exercise regimes, it can be difficult to decide which one is best for you. Paleo, Keto, and Mediterranean diets are some of the best plans for weight loss and disease management. But, before starting either of these, you need to learn the difference between Paleo and Keto diets.

Continue reading to learn how to eat a Paleo, Keto and Mediterranean diet and the best type of food for a Paleo and Keto diet!

Keto Diet

To answer the question of what is the paleo and keto diet, you need to first understand the basics of the Ketogenic diet.

On the Keto diet, your goal is to have your daily food intake be mostly fat at 80%, some protein at 15% to 20%, and very little carbohydrates. Your meals will mostly consist of dairy products, nuts, fish, and vegetables. Starchy or high-carbohydrate items like potatoes, chips, bread, and fruits are not recommended.

You should choose this diet if the food restrictions would be sustainable for your lifestyle. Since the diet is low in carbohydrates, it’s good for people with health conditions such as type 2 diabetes or obesity. Despite the health benefits, risks include kidney stones, nutritional deficiencies, or stomach problems. 

Paleo Diet

Though they are similar, the biggest difference between a Paleo versus Keto diet is the restriction level.

The Paleo diet focuses on eating foods that were available during the Paleolithic period. This includes a lot of nuts, meats, and fresh produce. Dairy, grain, starch, and processed products, such as crackers and potatoes, are not allowed. This diet is less restrictive than Keto but has a lot of the same focus on reducing carbohydrate intake.

This is a good choice for people looking to reduce their junk food intake to lose weight or improve high blood pressure. You should always consult with your doctor or chiropractor about any diet changes. 

Mediterranean Diet

The Mediterranean diet is the least restrictive of these three diets and also includes a healthy carbohydrate intake.

You would be eating foods popular near the Mediterranean sea like fresh produce, whole grain, nuts, olive oil, and fish. Dairy products like yogurt and carbohydrate-heavy items like rice are encouraged. Discouraged foods are red meat and processed items like candy.

This diet is the best choice for those seeking to improve their health by reducing their packaged food intake and eating healthier foods. The biggest disadvantage is the time consumption of cooking meals despite its cost-effectiveness.

Difference Between Paleo and Keto Diets

Now that you understand the difference between Paleo and Keto diets, you can choose the right one for your needs and preferences. Whether a more restrictive diet like Keto or a more balanced diet like Mediterranean is best depends on its long-term potential.

If you need a bit of help let us know visit Amazing Life Chiropractic and Wellness today in Mill Creek, Washington,! 

The Truth About Why You Need Fats In your Diet

The Truth About Why You Need Fats In your Diet

by | Aug 9, 2021 | Informational, Nutrition

Difference Between Healthy and Unhealthy Fats

In looking for a healthy diet, you are probably not thinking about the daily intake of fats that you will include. Fats tend to be viewed as the villain of a healthy lifestyle, to be reduced and avoided at all costs. The truth about fats, however, does not measure up to all the bad press it has gotten. In fact, you need some fat in your diet so that your body can do important things like absorb vitamins, clot blood and move muscles.  The key is understanding which are the bad fats, which are the good fats and which are the great fats.

Bad Fats (Unhealthy Fats)

Saturated fat is a type of fat that can increase your LDL cholesterol level (the bad cholesterol) and, ultimately, contribute to heart disease. Saturated fats are found in foods like butter, red meat, cheese and whole milk. A small amount of saturated fats is unlikely to have damaging effects but experts recommend that your consumption of saturated fat be no more than 10% of your total daily calories.

Good Fats (Healthy Fats)

Mono-saturated fats have actually been found to lower LDL cholesterol, thereby contributing to lower risk of stroke and heart disease. These are the fats that keep your body running at optimal performance. Mono-saturated fats found in healthy oils also provide vitamin E which is an antioxidant needed to protect the body’s cells from damage. Mono-saturated fats are found in food like unsalted nuts such as almonds and cashews, avocado and plant or seed based oils such as olive oil, canola oil or peanut oil.

Great Fats

Poly-saturated fats do all the wonderful things that mono-saturated fats do, with some added bonuses. Poly-saturated fats are considered essential fats. This means that your body requires them to function properly but your body cannot make them on its own.

These fats lower LDL cholesterol, as well as triglycerides, which can thicken the artery walls and lead to heart disease. They have also been found to reduce inflammation and result in the use of less medication in the pain management of autoimmune diseases such as rheumatoid arthritis.

Poly-saturated fats included Omega 3 and Omega 6 fatty acids. It can be found in food such as walnuts, flax seeds, safflower oil and corn oil. Poly-saturated fats are also found in fish such as salmon, tuna and trout.

How Much Fat Do You Need?

 It is recommended that fats make up 25% to 30% of your total daily calories. While there is no specific recommendation of how much good (mono-saturated) and great (poly-saturated) fat should be included in a healthy diet, it is safe to say that replacing saturated fat with these healthy fats will have a positive effect on your body functioning and overall heart health.

Expert Tips for Eating Healthy the Easy Way

Expert Tips for Eating Healthy the Easy Way

by | Feb 2, 2021 | Informational, Nutrition

Are you ready to start eating healthy in 2021? If eating a healthier diet is your resolution this year, but you’re afraid you can’t make it happen because you’re low on time, we’re here to help. 

Keep reading for some healthy eating tips that are simple and easy to integrate into your lifestyle. Feel better this year by giving your body the nutrients it needs. 

Snack Smarter 

No matter how much you may try to avoid it, snacking is inevitable. If you’re craving a snack in between meals, turn to a healthy option. Stocking up on healthy snack options can help as can reducing the unhealthy snack options you purchase for your home or workspace. 

Instead, find healthy snack options that you also will actually enjoy eating. Nuts, apples with peanut butter, or veggies sticks are all great options. Plus, eliminating the unhealthy snacks in your home will help you avoid grabbing the potato chips when a craving comes on. 

Hydrate All Day 

If over-eating is an issue for you, hydrating throughout the day can help. A lack of water leads to dehydration which can cause you to want to eat more.

Additionally, hydration helps with digestive health which can affect weight loss. Limit the number of sugary drinks in your home so that you can opt for water when thirsty instead. 

Make Healthy Meals in Bulk

Are you often opting for eating out or grabbing fast food during a busy work week? A great way to make sure you’re stocked up on healthy lunches for the week is to meal prep.

Meal prepping can be as easy as finding a good source of protein, carbs, and veggies to cook in bulk. Once cooked, portion out the food in containers for the week. This is also a great easy dinner solution for the whole family and is a great alternative to frying or sauteing your food. The fewer oils you add when preparing the food, the fewer calories you add. 

This is a great way to make easy, healthy homemade meals that also allow for a quick cleanup. 

Swap Your Grains 

A simple solution to a healthy diet is to swap out your refined or white carbohydrates for whole-grain and complex carbs. Whole-grain carbs have tons of dietary fiber which are essential for weight loss. This is also easier to swap out than you may think, as you can find tons of options for whole-grain pasta, bread, crackers, and more.

Eating Healthy Made Simple 

We are much more likely to accomplish our goals if they are attainable. For this reason, if your goal is to improve your health this year, make eating healthy simple. There are tons of little things you can do to improve your overall health that won’t clash with a busy lifestyle. 

Are you looking for more ways to improve your overall health this year? Contact Amazing Life today to request an appointment. 

5 Incredible Health Benefits of Taking Natural Supplements

5 Incredible Health Benefits of Taking Natural Supplements

by | Jan 27, 2021 | Nutrition, Wellness

While 80% of people worldwide use supplements, only around 39% of American adults do. Are you wondering…Should I take multivitamins? Should I take fish oil? What are probiotics?  In the midst of the pandemic, you may have also thought about natural health supplements to boost your immune system. 

Natural health supplements can help your body in a number of ways. Keep reading to learn the benefits of fish oil, the benefits of multivitamins, and others as well as how to choose the right supplements for you. 

1. Improve Mental Health 

Do you know someone with Alzheimer’s or dementia? Do you or someone you know experience anxiety and/or depression? 

There are natural health supplements to boost your cognitive function and improve your memory. Magnesium is crucial to having a healthy brain, yet many Americans do not get the amount they need from their diet. 

B-12 and Omega-3 found in fish oil are also important to brain health. Omega-3 fatty acids fight off depression as well.  

2. Boost Your Immune System

Do you ever start feeling sick, maybe a tickle in your throat, and you don’t know what to do to stop it?  Supplements from plants like echinacea and elderberry contain vitamins and antioxidants to help your immune system kick whatever is trying to bring you down. 

Remember, all supplements are not created equal but high quality multi-vitamin helps keep your immune system at the top of its game as well. 

3. Make Your Skin Glow 

Vitamins A, C, D, and E, zinc, fish oil, and collagen are all good for healthy skin. Whether you’re worried about aging, acne, or other conditions like atopic dermatitis, there is a supplement that will help give you the youthful glow you want. 

4. Fight Inflammation 

There are several supplementations with anti-inflammatory properties to help improve or prevent conditions like rheumatoid arthritis or ulcerative colitis. 

Curcumin, which is found in turmeric, has shown to reduce inflammation. Capsaicin found in hot peppers may reduce your body’s ability to feel pain. Green tea or green tea extract is also helpful in reducing inflammation. 

5. Improve Heart Health 

From reducing the deposition of cholesterol to lowering blood pressure, natural supplements can improve your heart health. Taking things like flaxseed, garlic, and Ginkgo Biloba will keep your heart healthy.

Studies show that flax seeds reduce inflammation in the arteries. Garlic lowers blood pressure and helps treat high cholesterol and gets triglyceride levels in check. Most known to help with memory, it also improves circulation in patients suffering from coronary artery disease.

What Natural Health Supplements Are You Considering? 

Now that you know the benefits of natural health supplements, which ones are you thinking about adding to your daily routine? Improve your health safely and naturally by researching which supplements would benefit your condition and learn the best way to get what you need. 

We at Amazing Life Chiropractic and Wellness are dedicated to your overall health and wellness. We believe that “healthy” starts from the inside. Contact us to help you put together a wellness plan that will help you get to optimum health.  

The Best Natural Supplements to Boost Your Immune System

The Best Natural Supplements to Boost Your Immune System

by | Oct 27, 2020 | Informational, Nutrition, Wellness

The Best Natural Supplements to Boost Your Immune System

Did you know there are immune cells in every tissue of your body? They are like watchdogs constantly looking for pathogens that may infect us like bacteria, viruses, and parasites. 

Is there a way that you can help boost these immune cells and your immune system? Does exercise boost your immune system? What changes can you make in your life to be as healthy as can be? 

 

Do you want to give your body the extra protection it needs to fight illness day in and day out? Keep reading to learn more about supplements to boost your immune system!

Probiotics 

Have you seen some brands of yogurt touting “probiotics” on their label? That’s because probiotics are good bacteria that you want in your body to maintain your digestive health which in turn boosts your immune system. 

They also stimulate activity in your immune cells waking them up to fight off illness. 

Zinc 

This supplement helps to balance out immune response by not overreacting and keeping a lid on inflammation that can cause damage to your health. It keeps an immune response from “spiraling out of control.”  

Omega 3s

You can find these in fish oil supplements for the immune system or in fish, like salmon, anchovies, and herring, oysters, walnuts, chia seeds, and flaxseed. 

They work to help the body return to normal after the threat of infection has passed by lowering the cell stress response. This limits long-term damage to cells and tissues saving you from chronic health problems. 

Vitamin C

This is one of the best immune booster supplements for kids and adults alike. It is another powerful antioxidant that works to prevent infections from viruses and bacteria. It reduces the duration and severity of the common cold. 

Vitamin B6

You can find this vitamin in foods like chicken, tuna, salmon, green vegetables, and chickpeas, if you’d prefer to find it in your food rather than taking a supplement. 

Vitamin B6 is very important for biochemical reactions in your immune system. 

Melatonin

This powerful antioxidant is important to your innate immune response, which is your first line of defense against invading pathogens. 

It also helps you sleep. Getting the proper amount of sleep is one of the best ways to naturally boost your immune system. 

Curcumin

This is a spice that is extracted from the turmeric plant. It is widely known as a powerful antioxidant and for the positive effects on inflammation in the body. 

Taking this immune health supplement also enhances the response of your body’s antibodies and promotes the immune response of your white blood cells. 

 

Immune System Support Supplements

Now that you know some of the supplements to boost your immune system, which ones will you choose? Remember to speak to your physician especially if you are taking medication. 

At Amazing Life Chiropractic and Wellness, we can help you achieve optimum health. We are dedicated to providing you with excellent care and service. Contact us today for an appointment with our experienced staff. 

 

 

Immune System Boosters You’ll Want to Try Today

Immune System Boosters You’ll Want to Try Today

by | Oct 5, 2020 | Informational, Nutrition, Wellness

Immune System Detox Boosters You’ll Want to Try Today

A 2016 survey in the US found that 3% of Americans have either a weakened, suppressed, or compromised immune system. Some researchers even believe that the numbers are rising, thanks in large part to medical advances that allow immuno-compromised individuals to live longer. That percentage may not sound like a lot—but when you consider that you or your loved ones could fall into that category, the stakes become higher. Are you considering ways to give your immune system a boost? If so, you’ve come to the right place.

Here, we list a handful of activities that help boost your immunity. Keep reading!

1. Physical Activity

You might be wondering, Does physical activity boost the immune system? It does, and in fact, it may be one of the most natural ways to boost your immunity!

In short, regular exercise can:

  • Improve your mental health (not exactly immunity-related, but a great bonus)
  • Lower your risk of illness
  • Increase the circulation of immune cells
  • Improve your immune response
  • Reduce harmful inflammation

Experts recommend an aerobic activity that lasts less than an hour, done regularly throughout the week (without overdoing it). This includes everything from walking to running, attending a spin class, or using the elliptical.

2. Quitting Bad Habits

This may not seem like an “activity,” but you can make it one! Record your highs and lows, progress and setbacks in a journal or with friends to make it more fun—and to hold yourself accountable.

Some habits to consider kicking include:

  • Smoking cigarettes
  • Excessive use of alcohol
  • Lack of sleep (more on that later)
  • A poor diet

3. Getting Adequate Sleep

Resting is an activity—and let’s admit, it’s a fulfilling one!

Not getting adequate sleep is detrimental to your immune system. On the flip side, getting good sleep fosters it.

When you sleep, your body creates cytokines, which are proteins that target infection and inflammation. The fewer sleep you get, the fewer cytokines your body produces. Not only does rest produce these proteins, but it releases them, too.

Sound sleep: it’s a win-win!

4. Visiting the Sauna

The health benefits of sauna-going are enticing!

The heat from saunas can reduce inflammation, improve your immune response, and reduce harmful physical stress, which takes its own toll on the body’s immune response.

If you’re looking for ways to improve your immune function, use your local sauna for about 15 to 20 minutes tops (to avoid dehydration).

5. Checking in With Your Chiropractor

The best chiropractor will support you in your entirety—beyond the mechanics of your spine. In addition to this, chiropractors emphasize your body healing itself without the use of prescription drugs and/or surgery.

The relationship between your body’s structure and its function is undeniable, and it’s something that’s significantly studied in the chiropractic world. The bond between these two things promotes the preservation and restoration of health, as well as the body’s natural recuperative power.

So, it might be time to visit your local chiropractor and see what they have to say about your nervous system, general physical health, and stress and anxiety levels.

Don’t Wait to Boost Your Immune System

If you’ve noticed one thing about these activities, it’s probably that they’re actionable on a daily basis. Additionally, they’re relatively simple to incorporate into your day-to-day.

Your immune system greatly depends on your efforts—your good habits, your sleeping patterns, your exercise levels, and more. If you can practice these activities regularly, you’ll be glad you did.

At Amazing Life Chiropractic & Wellness, we strive to make you feel better, and we’re not just talking about your spinal health! We take a well-rounded approach that observes everything from your physical activity to your body’s general well-being.

If you’re a new patient, click here to request an appointment with our talented team. We look forward to hearing from you.