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Nutrition Goals for 2018

Nutrition Goals for 2018… the word “goal” was used knowing that making change can be a process. I encourage you all to work towards making these small changes throughout the year to better your overall lifestyle and well-being. It is our goal at Body Logic to help you move better, feel better, live better!

Portion Control – Did you know that the average American consumes upwards of 4,500 calories on Thanksgiving Day? And 3,000 of those calories are eaten at dinner alone! That’s twice the number of calories the average person needs in a day. The average woman needs approximately 2,000 calories per day while men typically need 2,500 calories. Over time we often stop listening to our body signals that tell us we’ve eaten enough and are full. The more frequently we overindulge, the more our bodies are impacted negatively. Weight gain, blood sugar imbalance, and inflammation are just a few. The goal: eat smaller meals 5-6 times per day and spread the number of calories throughout the day.

Embrace the idea of “clean” eating – We frequently want quick and easy meals. Busy lifestyles drive the grocery chart and we are more likely to pick up foods that take little time to cook or are prepackaged. The concept of “tv dinners” or meal replacements have taken away from the value of home-cooked meals with real ingredients.The nutrient value is less and the preservatives used have a negative impact on overall health. The goal: eat more vegetables, fruit, and natural occurring foods on a daily basis.  

Cut the sugar. Period. – Even if you “feel” like you need sugar in your life, you don’t. Refined sugar does not provide any nutritive value to our diets. In fact, it is one of the worst things for the diet because it affects everything including mental clarity, metabolism, and digestion. (For more information on sugar’s effects on the body, click here.) Removing sugar from the diet is not an easy process because it is perceived as a drug to the body. As sugar is removed from the diet, withdrawal symptoms are likely. Remember, baby steps. If you’re drinking 5 sodas per day, cut back by 1 each week until you reach 0. If you’re sneaking candy or cookies on a daily basis, start by skipping a day, then 2 days and so on until you’re not eating it anymore. The goal: be free of refined sugar!

Start the new year with the Purification Program! – Body Logic is committed to starting the new year with a healthy jump start. Join us by doing the Purification Program, a 21-day program focused on clean-eating, sugar only from fruits, and naturally removing toxins from the body. For more information, click here. On December 5th, Jeannine from Standard Process will be joining us to discuss the logistics of the program and encourage those ready to make a change! The goal: experience making healthy choices as the first step to making permanent lifestyle changes.

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Stress May Be Causing Your Weight Gain

I read an article recently about the correlation between the obesity rate in the US and the excessive stress society endures on a daily basis. It peaked my interest as we frequently discuss stress levels with our patients and clients. When working with a nutrition patient and weight loss is the goal, I focus on the dietary changes that can be made to improve the quality of food choices. Perhaps I need to have a little more focus on stress management and what we can do to keep the “emotional” pounds off. Here’s a little peak into how stress can affect your weight…

Cortisol, also known as the “stress hormone,” is the biggest culprit for weight gain related to stress. It plays a role in many body functions. Receptors for the hormone can be found in most of our body’s cells. Blood sugar levels, inflammatory levels, and fluid retention are all affected by changes in cortisol levels, as well as some other areas. Here are two ways our stress causes the number on the scale to increase:

How are blood sugar levels affected? Typically stress suppresses the appetite. Have you ever been in a car accident? After the sudden shock and stress of the situation, your next meal is not typically your first concern. “Chronic” stress, however, has been proven to increase the appetite.  Insulin levels increase with long-term elevated cortisol levels. Insulin reduces blood sugar levels  and stimulates hunger, especially for sugary or fatty foods. This often results in overeating or making generally poor food choices… the end result: weight gain.

How are fluid levels affected? There is a balance that must be maintained between water and sodium levels within the body. As our cortisol levels increase, another hormone, Aldosterone, is also affected. Aldosterone sends a signal to the kidneys to retain salt. In order to maintain that water-sodium balance, the body then retains water. This results in swelling, bloating, and a general puffiness in the body. This also increases the number on the scale and how your clothes fit.

So if you feel like you’re gaining weight or you’re doing everything you can to lose weight, but it’s not happening… look in the mirror and evaluate your stress levels. They just might be the culprit! All of our services at Body Logic- massage, chiropractic, and nutritional counseling, are designed to help reduce stress levels. Give us a call- we’re here to help you move better, feel better, and live better!

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Fall Upcoming Events

FALL HOLIDAY HOURS


Thanksgiving Break: Nov 23rd-26th Reopening on Nov 27th.

CLASSES


Managing Holiday Stress with Special Guest from Standard Process
Tuesday November 7th 6-7PM
Proper nutrition is vital for ensuring that you are best able to handle stress during the holidays. Jeannine from Standard Process will be visiting us to explain what stress is, how to recognize its signs, and the best ways that you can help your body to best handle the added stressors of the season.

Core & Lower Body Strengthening w/ Brian from Anytime Fitness
Friday November 17th 6-7PM
Brian from Anytime Fitness will be joining us again to teach about the importance of core and lower body strength. Lower body strength is very important, it is where some of the largest muscles are in your body. This class will be great for anyone from the youngest athletes to older adults!

Get Prepped for the New Year with the Purification Program
Tuesday December 5th 6-7PM
2018 is soon approaching and December is the best time to start discussing a healthy “reboot” for the new year. Jeannine from Standard Process will be joining us again this month to talk about how the Purification Challenge can be the perfect reboot for you in 2018 and how you can start getting ready right now!

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Holiday Side Dish – Squash and Brussel Sprout Medley

INGREDIENTS:
Veggies:
1 lb butternut squash, peeled and cut into 3/4-inch chunks
1 lb Brussels Sprouts, stems trimmed and sliced lengthwise in half
2 tablespoons extra virgin olive oil + 1 teaspoon
1/2 teaspoon kosher salt
freshly ground black pepper
1/4 cup dried unsweetened (or sweetened) cranberries

Dijon Vinaigrette:
2 teaspoons Dijon mustard
1 tablespoon rice wine vinegar (or rice vinegar)
2 tablespoons extra virgin olive oil
two pinches of kosher salt
freshly ground black pepper

Preheat the oven to 450 degrees Fahrenheit. Place the butternut squash chunks and halved Brussels sprouts on a large baking sheet. Drizzle them with the 2 tablespoons of extra virgin olive oil, and toss them with your hands to distribute the oil evenly.

Sprinkle the vegetables evenly with kosher salt and pepper, and toss them again with your hands. Spread the vegetables out evenly onto the baking sheet (tip: flip the Brussels sprouts so they are cut side down, they will caramelize much more evenly this way).

Roast the vegetables at 450 degrees for 20 to 30 minutes (this will vary depending on the size of your Brussels sprouts and butternut squash chunks), tossing them gently 1 to 2 times during the roasting time to ensure that they caramelize evenly on all sides. Scatter the dried cranberries onto baking sheet in the last five minutes of roasting time. Place the baking pan on a rack, toss the vegetables with the remaining teaspoon of olive oil, and allow them to cool slightly while you prepare the Dijon vinaigrette.

In a small bowl, whisk together the Dijon mustard and rice wine vinegar. Slowly pour in the olive oil, whisking continuously with your other hand, until the ingredients are emulsified. Season with salt and pepper to taste.

Gently place the roasted vegetables in a large serving bowl or platter. Pour on the Dijon vinaigrette and toss the vegetables gently until they are lightly dressed. Serve warm, lukewarm, or cold.

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Big News in Massage!

Starting on Thanksgiving, there are lots of exciting things happening in the massage department!

Massage Membership Contest

Want to win a FREE massage every month for ALL of 2018?! Contest will run from Thanksgiving to New Year’s Eve.  Be sure to like us on Facebook and stay tuned for more information on how to enter!!

Give the Gift of Health with our Gift Certificate Special

Buy 2 Gift Certificates and Get 1 Half Off OR Buy 4 and Get 1 FREE!!

Ends December 23rd in office and the 24th online!

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Cooking with Essential Oils During the Holidays

The holiday season is a magical time filled with new smells and flavors for us to explore. However, we don’t always have ready access to many of the spices that bring that magic to our favorite holiday dishes. Fortunately, using essential oils is a healthy and flavor packed way to duplicate those elements of our favorite recipes. Using essential oils is a convenient option because they store for much longer than the fresh version and are jam packed with flavor. It is important to note that less is always more when it comes to cooking with essential oils. Start small by dipping a toothpick into the essential oil and stirring it in to water or a sauce until you know what oils are most potent in each dish.

The following flavors are commonly used in holiday recipes and can easily be supplemented with the use of essential oils.

Rosemary – This herbaceous flavor is prevalent in many holiday dishes. Using it in essential oil format not only gives amazing flavor, but also boosts its power to aid the body with digestion.

Thyme – Having thyme essential oil on hand in the kitchen will not just prove to be helpful in cooking, but in cleaning as well. Thyme oil is one of the best essential oils for cleaning due to its powerful cleansing properties making holiday clean up a matter of adding a few drops to a spray bottle of water.

Cinnamon – This may seem like a common one, but many people don’t know how powerful it really is. When ingested, cinnamon helps with metabolism and digestive health.

Clove – Like cinnamon, clove is also a warming oil. It has long been associated with aiding in tooth pain; however, its smell is always associated with the warmth of fall holidays and delicious pumpkin pie.

Ginger – This oil is a delicious addition to holiday recipes. It is especially useful too as  a very popular “tummy tamer” helping to ease indigestion and provide relief from excess gas. This makes ginger a very common addition to many holiday meals.

 

For more information on these and more essential oils, visit our site at www.mydoterra.com/bodylogicvb today or ask about essential oils at your next visit to our office!

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How Your Shoes Affect Your Body

The human body, especially the foot, has gone through many transformations over the years. First, our feet were originally designed to walk on the contours of the Earth, not the flat surface of pavement. Then, with the invention of shoes, the use of the intrinsic foot muscles was affected. We are seeing more foot-related complaints in children as they learn to walk in shoes instead of barefoot. Most recently, we’re battling obesity and the pressure endured by the feet as the majority of the population maintains a sedentary lifestyle. These factors combined are sending more people to their physicians complaining of foot pain. In Body Logic, we’re also seeing an increase in low back complaints originating from “foot problems.” Although barefoot is often the best route to go, as a society, it’s expected that we wear shoes… so how can we have our footwear work for us, not against us?

Cushion vs. No Cushion?

Many runners are leaning towards the “minimalist” shoe, meaning there is very little support or cushion. One of the biggest reasons for choosing a shoe with minimal support is because it changes the way you naturally strike your foot on the ground. The cushion may be more comfortable under your feet, however you are more likely to place extra pressure on the heel. When running, having an intense heel-strike will transfer the pain/pressure to the ankles, knees, hips, and eventually the low back. Conversely, when in a minimalist shoe, you are encouraged to place the majority of pressure on the ball of the foot. You are more mindful of your foot placement and also stimulate the nerves in your feet to improve your proprioception, or your awareness of your body in space. Although it may be more beneficial anatomically to wear a minimalist shoe, it’s important to consider your overall well-being when deciding what to choose. For example, if you’re carrying excess weight, a cushioned shoe may be a better option to provide better shock absorption and distribute the force throughout the body.

What if I have flat feet?

Excessive pronation is being seen more frequently and, in my opinion, is related to the lack of foot muscle development at an early age. Although walking barefoot may be more uncomfortable, I recommend doing so to help develop those foot muscles so they can withstand the demands of a more active lifestyle. If you have flat feet and plan to do excessive walking or standing, it is recommended that you have additional arch support to prevent your foot from fatiguing too quickly. There’s not a magic brand to make that happen, but it may be beneficial to have a custom arch designed to prevent aggravating the plantar fascia.

Are heels really bad for me?

Having a shoe with a raised heel, especially more than 1/2 inch, can cause long term problems not only for the foot itself, but also the lower leg traveling into the low back. A heel causes the toe to point, shortening the Achilles tendon. This position adds strain to the tendon itself as well as the back of the knee where the muscles associated with the tendon attach. To counter the weight body’s weight distribution over the toes, the low back develops an increased arch placing more compression on the lumbar vertebrae and nerves. To answer the question… yes, heels are bad for you.

For more information on selecting the best athletic footwear for you click here. For ideas on how lacing your shoes can help you, click here. If you’re experiencing foot-related pain and symptoms, schedule an appointment with any of our chiropractors or massage therapists to see how we can help! Lastly, help your kids out and keep their shoes off as much as possible! Allow them to develop stronger foot muscles to prevent future problems.