Health News & Recipes
Heart-healthy Diet: Steps to Prevent Heart Disease
You might know that eating certain foods can raise your heart disease risk. Even though changing your eating habits can be tough, you can take simple steps to get started today. Whether you've been eating unhealthy for years or you simply want to fine-tune your diet, here are eight heart-healthy diet tips. Find out which foods to eat more of and which foods to limit. You'll soon be on your way toward a healthier diet for your heart.
Control portion sizes How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories than you should. Portions served in restaurants often are larger than anyone needs.
Follow a few simple tips to control food portion size. These tips can help you shape up your diet as well as your heart and waistline:
Use a small plate or bowl to help control your portions.
Eat more low-calorie, nutrient-rich foods such as fruits and vegetables.
Eat smaller amounts of high-calorie, high-sodium foods. These include refined, processed and fast foods.
It's also important to keep track of the number of servings you eat. Keep these points in mind:
A serving size is a specific amount of food. It's defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is about 1/3 to 1/2 cup, or about the size of a fist. A serving of meat, fish or chicken is about 2 to 3 ounces. That's about the size and thickness of a deck of cards.
The recommended number of servings in a food group may vary. It depends on the specific diet or guidelines you're following.
Judging serving size is a learned skill. You may need to use measuring cups and spoons or a scale until you're comfortable with your judgment.
Eat more vegetables and fruits
Vegetables and fruits are good sources of vitamins and minerals. They're also low in calories and rich in fiber. Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent heart disease. Eating more fruits and vegetables also may help you eat less higher calorie food. Some examples of high-calorie foods are meat, cheese and snack foods.
Getting more vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you'll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredients. These include vegetable stir-fry dishes or fresh fruit mixed into salads.
Choose whole grains
Whole grains are good sources of fiber and other nutrients that play roles in heart health and controlling blood pressure. You can get more whole grains by making simple swaps with refined grain products. Or try a whole grain you haven't had before. Healthy choices include whole-grain farro, quinoa and barley. At least half of the grains you eat should be whole grains.
Limit unhealthy fats
Limit the amount of saturated and trans fats you eat. This helps lower your blood cholesterol and lower your risk of a common heart condition called coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in the arteries, called atherosclerosis. And that can raise the risk of heart attack and stroke.
Check the food labels of cookies, cakes, frostings, crackers and chips. These foods are low on nutrition. And some of them — even those labeled reduced fat — may contain trans fats. Trans fats can no longer be added to foods in the United States. But they could be in products made in other countries. Trans fats may be listed as partially hydrogenated oil on the ingredient label. Also, many of the partially hydrogenated fats or trans fats typically contained in desserts and snack foods have been replaced with saturated fats. So it's still a good idea to limit those foods.
When you use fats, choose unsaturated ones. There are two main types. Monounsaturated fats are found in products such as olive oil or canola oil. Polyunsaturated fats are found in certain fish and in avocados, nuts and seeds. When used in place of saturated fats, unsaturated fats may help lower your total blood cholesterol. But it's still important to limit how much of these fats you eat. All types of fats are high in calories.
An easy way to add healthy fat — and fiber — to your diet is to use ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and healthy fats called omega-3 fatty acids. Studies have shown that flaxseed lowers unhealthy cholesterol levels in some people. You can grind flaxseeds in a coffee grinder or food processor. Then stir a teaspoon of the ground flaxseed into yogurt, applesauce or hot cereal.
Sodium is a mineral. It’s found naturally in some foods, such as celery or milk. Food makers also may add sodium to processed foods, such as bread and soup. Eating foods with lots of added sodium can lead to high blood pressure. So can using table salt, which contains sodium.
HEALTHY RECIPES 2024
Rice and Bean Enchiladas
Ingredients:
1 tablespoon olive oil
1 green pepper, chopped
1 medium onion, chopped
3 garlic cloves, minced
1 can (15 ounces) black beans, rinsed and drained
1 can (14-1/2 ounces) diced tomatoes and green chiles
1/4 cup picante sauce
1 tablespoon chili powder
1 teaspoon ground cumin
1/4 teaspoon crushed red pepper flakes
2 cups cooked brown rice
8 flour tortillas (6 inches), warmed
1 cup salsa
1 cup shredded reduced-fat cheddar cheese
3 tablespoons chopped fresh cilantro leaves
Optional: Cotija cheese, sliced red onion, sliced jalapeno peppers, sliced avocado, and lime wedges
Directions:
Preheat oven to 350°. In a large nonstick skillet, heat oil over medium heat. Add green pepper, onion and garlic; saute until tender. Add next 6 ingredients; bring to a boil. Reduce heat; simmer, uncovered, until heated through. Add rice; cook 5 minutes longer.
Spoon a rounded 1/2 cup of rice mixture down center of each tortilla. Fold sides over filling and roll up. Place seam side down in a 13x9-in. baking dish coated with cooking spray. Spoon remaining rice mixture along sides of dish. Top tortillas with salsa. Bake, covered, for 25 minutes. Uncover; sprinkle with cheese. Bake until cheese is melted, 2-3 minutes longer. Sprinkle with cilantro and serve with desired toppings, lime wedges and additional salsa.
Zucchini Crust Pizza
Ingredients:
2 cups shredded zucchini (1 to 1-1/2 medium), squeezed dry
1/2 cup egg substitute or 2 large eggs, lightly beaten
1/4 cup all-purpose flour
1/4 teaspoon salt
2 cups shredded part-skim mozzarella cheese, divided
1/2 cup grated Parmesan cheese, divided
2 small tomatoes, halved and sliced
1/2 cup chopped red onion
1/2 cup julienned bell pepper
1 teaspoon dried oregano
1/2 teaspoon dried basil
Chopped fresh basil, optional
Directions:
Preheat oven to 450°. In a large bowl, combine the first 4 ingredients; stir in 1/2 cup mozzarella cheese and 1/4 cup Parmesan cheese. Transfer to a 12-in. pizza pan coated generously with cooking spray; spread to an 11-in. circle.
Bake until crust is golden brown, 13-16 minutes. Reduce oven setting to 400°. Sprinkle with remaining mozzarella cheese; top with tomatoes, onion, pepper, herbs and remaining Parmesan cheese. Bake until edge is golden brown and cheese is melted, 10-15 minutes. Sprinkle with chopped basil if desired.
Italian Shrimp Salad
Ingredients:
1 1/4 lbs cooked, peeled and deviened jumbo (16-20 count) shrimp, tails-off, halved (20 ounces total)
1 cup sliced celery
1 1/3 cups good quality mixed Italian pitted olives, such as Castelvetrano and Kalamata Olives, halved lengthwise
1/4 cup chopped red onion
5 cloves garlic, minced
1/4 cup chopped parsley
1/4 cup extra virgin olive oil
juice of 2 small lemons
1/2 teaspoon kosher salt
black pepper, to taste
Directions:
Combine all the ingredients in a large bowl and mix.
Refrigerate a few hours or overnight to let the flavors meld
Shrimp Salad on Cucumber Slices
Ingredients:
3/4 lb cooked shrimp, peeled (weight after peeled)
2 celery stalks, chopped
1 tbsp red onion, chopped
2 tbsp light mayonnaise, I used Hellmann's, check label for Keto
1 tbsp fat free Greek yogurt, full fat for Keto
Seasoning salt or adobo seasoning
salt and fresh ground pepper
30 thin slices cucumber, about 1 large
Chopped chives for garnish
Directions:
Combine shrimp, celery, onion, mayonnaise, yogurt, and season to taste with seasoning salt or adobo and pepper.
Arrange cucumbers on a platter, season with salt and top each slice with a heaping tablespoon of shrimp salad.
Top with chopped chives for garnish
Chicken Pot Pie Soup
Ingredients:
Slurry: Flour and water
Milk: You’ll need four cups of fat-free milk.
Vegetables: Celery, onion, baby bella mushrooms, and frozen mixed vegetables (peas, carrots, green beans, and corn)
Potatoes: Peel and cube two medium-sized white or yukon gold potatoes.
Bouillon: Chicken bouillon cubes create a flavorful broth.
Herbs: Add a pinch of dried thyme.
Chicken: Dice 16 ounces of cooked chicken breast into small pieces.
Salt and Pepper to season the pot pie soup
Directions:
Create a Slurry: Whisk a half cup of water with the flour.
Boil: Pour the remaining water and milk into a large soup pot or Dutch oven and slowly bring it to a boil.
Vegetables: Add the celery, onion, mushrooms, bouillon, thyme, black pepper, and frozen vegetables, and return the mixture to a boil.
Simmer: Partially cover the pot and simmer on low for about 20 minutes until the vegetables are tender.
Potatoes: Add the potatoes and cook for about five minutes until soft.
Chicken and Slurry: Add the chicken and slowly whisk in the slurry. Cook for a few more minutes until the soup thickens, and adjust the salt and pepper as needed.
Treasure Coast Hospice Names John Crouch, D.O., VP of Medical Services
Stuart – Treasure Coast Hospice is pleased to announce that John Crouch, D.O., has been promoted to Vice President of Medical Services, effective February 19, 2024.
Board-certified in family practice, Dr. Crouch joined Treasure Coast Hospice in 2016 as a home care and assisted living facilities physician. In his new role, Dr. Crouch will provide overall strategic direction and oversight of medical services, ensuring compliance with regulations and fostering compassionate care within the organization. He will be responsible for supervising medical staff, evaluating patient eligibility for hospice care, and facilitating the growth and operations of palliative care services.
“Dr. Crouch’s promotion is a testament to his dedication to our mission and commitment to patient care,” said Treasure Coast Hospice CEO Jackie Kendrick, CHPCA. “His clinical expertise, compassion, and leadership abilities will be invaluable in guiding our clinical teams so that Treasure Coast Hospice can continue to build upon its legacy of providing comfort and quality end-of-life care to our community.”
"I am honored to take on this role and look forward to working with the leadership team and our dedicated hospice and palliative staff so that together we can deliver the highest level of care to patients and families facing serious illness,” said John Crouch, D.O.
Dr. Crouch’s experience includes more than 30 years of healthcare leadership along the Treasure Coast and surrounding areas. Prior to joining Treasure Coast Hospice, he practiced family medicine at Cleveland Clinic/Martin Health, Gateway Medical and Jupiter Medical Center. During his career, he also served as medical director for Life Care Center in Port St. Lucie, Parkway Health and Rehabilitation Center in Stuart, and the Manors at Hobe Sound.
Dr. Crouch earned his medical degree from Kansas City University College of Osteopathic Medicine in Missouri. He completed internships at Osteopathic General Hospital in North Miami and at Jackson Memorial Hospital in Miami. Dr. Crouch is board-certified by the American Osteopathic Board of Family Practice Physicians and a member of the American Osteopathic Association.
He succeeds Rose Guilbe, M.D., who retired from the full-time position and will instead serve as a contracted physician for the organization.
Dr. Crouch joins a leadership team that successfully guided the nonprofit hospice provider through a global pandemic, earned the Gold Seal of Approval for hospice accreditation from the Joint Commission, and has grown to care for more than 550 hospice patients daily in Martin, St. Lucie and Okeechobee counties.
Good Nutrition is Essential for Good Health
Your health is important no matter what time of year it may be. People with healthy eating habits live longer and are at lower risk for serious health issues such as heart disease, type 2 diabetes, and obesity.
For people with chronic diseases, healthy eating can help manage these conditions and prevent complications. Healthy eating is one of the biggest factors in having better health overall.
Preventing Diabetes
Diabetes affects millions of people in the U.S. Not only does it alter an individual’s health, but it touches the lives of friends and families, and creates financial pressure on many households.
Having diabetes means having multiple challenges when it comes to engaging in daily routines and living with the overarching fact that all people with diabetes must face: If you have diabetes, you have a higher chance—sometimes twice as high—of having cardiovascular disease, stroke and even depression.
Now is the time to reach out to your county health department for healthy eating strategies and find information and resources on for diabetes prevention and management:
Healthier You
American Diabetes Association
National Diabetes Program
Take Steps to Prevent Pre-Diabetes and Lower Your Chances for Heart Disease and Stroke
Prediabetes is when your blood sugar levels are higher than normal—you don’t have type 2 diabetes, but you’re getting close. Approximately 96 million American adults have pre-diabetes and more than 80% don’t know they have it. Those may be big numbers, but the good news is that you can prevent or delay pre-diabetes:
Talk to your health care provider about your specific risks and ways to avoid life threatening conditions.
Move more starting with 30 minutes a day, 5 days a week.
Stop smoking or using tobacco products.
Avoid sugary drinks and drink more water.
Eat healthy meals and pay attention to the quality of food you eat.
Manage your stress.
Improve your sleeping habits.
Take Extra Steps and Try New Recipes
When you do the work to prevent diabetes or live well with the disease you are also taking care of yourself for a longer, healthier life. The choices of regular exercise and healthier food that can prevent and manage diabetes, are the same healthier choices that can work for everyone, every day.
During the holiday season, don’t put a pause on making good choices. Start new traditions such as taking a morning or after-meal walk (or both) and preparing healthier food options.
2024 Dates
May 7, June 4, July 2, August 6, September 3, October 1, November 5 and December 3
Don’t Take a Holiday From Exercise
When the holiday rush is in full gear, there’s plenty to do—from attending gatherings to tracking down last-minute gifts. No wonder you might struggle to stick to your exercise regimen, like a lot of us do this time of year.
These suggestions may help keep you moving from turkey day through the new year:
Turn mall shopping into mall walking. When you head to the shopping center, bring your gift list—and your walking shoes. Try walking briskly from store to store.
Get in a mini workout. Don’t have time for a 30-minute routine? Try exercising in short bursts, whenever you have a few minutes to spare. Maybe that’s five minutes of jumping jacks, leg lunges or jogging in place.
Plan active holiday gatherings. Invite friends and family to go on walks to look at holiday decorations. Play a game of touch football after you put away the holiday leftovers. Have a friendly snowball fight—or a distance-throwing contest.
Make your bedroom a mini gym. Are your guests staying in the room where you normally work out? Try exercising in your bedroom before everyone wakes up. Choose activities that don’t require much space, such as working with hand weights or doing calisthenics.
Headed home for the holidays? Pack some portable workout gear. You can usually fit stretchy resistance bands, jump ropes and light hand weights in luggage or car trunks. Or bring your laptop and stream some workout videos. If there’s a gym near your destination, you might call ahead and ask if they offer day passes you can use.
Remember your reasons for moving. Exercising regularly is one of the healthiest things you can do. As a bonus, it can relieve holiday stress and boost your energy and your mood—all while helping you burn off extra calories from holiday treats.
Health-Boosting Effects of Drinking Lemon Water
Warm lemon water mugStarting your day with warm lemon water can offer significant health benefits. First, it’s a rich source of vitamin C, which is crucial for the immune system, aiding in the fight against colds and flu. It also helps to rejuvenate skin from within, leading to a radiant glow.
Secondly, the pectin fiber in lemons assists in fighting hunger cravings. This can lead to weight loss as you’re less likely to snack on unhealthy foods throughout the day.
Lastly, warm lemon water aids digestion. The atomic structure of lemon juice is similar to the digestive juices found in the stomach, tricking the liver into producing bile, which helps keep food moving through your body smoothly.
Incorporating warm lemon water into your daily routine may be a small change, but its effects can be genuinely transformative.
Another great way to help elevate your health is with chiropractic care. Book an appointment today.
OUT2NEWS May 2024 Live a Healthy Lifestyle Why It’s Important
Life can be unpredictable, hectic and messy. We don’t always have the time to do the things we really want to do or the things we know we should. But prioritizing the things that truly matter will help you lead a life you love in every decade.
Aging is a part of life, but that doesn’t mean you have to let your health fade away with time. Taking care of your body and mind can help you continue to enjoy the opportunities that life can bring.
Read on to learn the importance of a healthy lifestyle and the steps you can take to make your own healthy lifestyle a reality.
What is a healthy lifestyle?
A healthy lifestyle is a way of living your life that helps you feel good physically, mentally and emotionally. This can mean a lot of different things and look a lot of different ways for each unique person. You get to decide what a healthy lifestyle looks like for you, but there are a few things that should be a part of every lifestyle to make it healthy.
Because healthy looks different for everyone, you can’t always tell if someone is healthy or not based solely on their physical appearance.
Why is a healthy lifestyle important?
When we take care of our mind and body, we can feel our best and seize the possibilities of life. Sometimes it helps to identify your own unique “why.” Whether you want to run a marathon or around the block, keep up with your kids or stay independent into your later years, a healthy lifestyle is built on your answer to that “why” question and the goals you set from it.
As you think about all the things you can do to create a healthy lifestyle, consider your reasons behind it. Eventually, this can help you identify your intrinsic motivation, or the drive to do, see and accomplish things that comes from within yourself. Intrinsic motivation leads to more long-term dedication and can help you keep going when the going gets tough.
The benefits of a healthy lifestyle
A healthy lifestyle, while it may seem restrictive, can actually help you live your life to its fullest, whether you’re 16 or 60. Age is truly just a number, and the benefits of a healthy lifestyle keep increasing as we age. Healthy living can help you:
Preserve your energy levels
Avoid disease and pain
Maintain a good mood
Keep life fun
Health starts in the kitchen with the choices we make on what to eat.
at fruits and vegetables. Try to aim for about five servings every day. At each meal, fruits and vegetables should fill half your plate. This does not mean you have to be eating them raw. There are so many delicious ways to cook and consume your daily servings of fruits and vegetables. Steamed, boiled, sauteed, tossed with olive oil and spices and roasted – you can experiment to discover how you find them tastiest.
Stick to whole grains. Eat carbohydrates with whole grains as the first ingredient, like whole grain bread, pasta and tortillas, and brown rice. Whole grains are nutrient-rich and will help you feel full for longer.
Vary your protein intake. The protein in your diet can come from plants as well as animal products. Beans, lentils, tofu and nuts are packed with protein and often contain significantly less harmful fats than most red meat. Eating more plant-based protein rather than animal-based protein helps to avoid cardiovascular diseases such as heart disease, diabetes, high blood pressure and stroke.
Avoid sugary drinks like sodas. Diet sodas, while they may seem like a good alternative, are usually full of chemicals that can be just as harmful as sugar. Opt for drinking mostly water, followed by unsweetened coffee and tea.
Not everyone likes running – and that’s okay! Don’t force yourself to pursue exercise that you don’t enjoy, because that’s a sure way to make it into a chore. There are so many other ways to move your body, whether cycling, swimming, dancing, weightlifting, doing yoga, playing tennis or basketball, skiing or hiking. Try out different exercises until you find one that you love. Because if you love it, you’ll want to stick with it.
Here are other ways to lead an active lifestyle:
Choose a workout buddy. If someone is counting on you to meet them at the gym for a workout or at the park for a run, you’re more likely to commit instead of letting them down.
Make the most of your gym membership. Attend fitness classes at your local gym or see if it has a personal training program. The company that other people provide can make working out more enjoyable.
Take small steps at first. Set goals that are reasonable and make sense for your life. If you’ve never run before, maybe sign up for a 5k race before you sign up for a marathon. Celebrate those small wins and achievements to keep you motivated.
It can be frustrating to get the recommended seven to nine hours of sleep and still feel tired. If you’ve ever wondered about improving the quality of your sleep, you may have heard the term “sleep hygiene.” Sleep hygiene refers to healthy habits that make your sleep the most restful it can be.
Keep yourself physically healthy. Exercise, a healthy diet and plenty of restful sleep can put you in the best position to meet whatever challenges life throws your way.
Take a break from the news. Our modern, 24-hour news cycle exposes us to a constant stream of distressing information. Give yourself time to process the stories you’ve already seen and read by unplugging for a while.
Don’t compensate with food, drugs or alcohol. These substances can become unhealthy quickly when used as coping mechanisms. Instead, try meditation, breathing exercises or physical activity when you’re feeling stressed.
Talk with someone you trust.
Reach out to friends and family. When we stop taking an active role in our social life, we can feel more alone than we actually are. Try to schedule at least one social get-together each week, whether meeting for coffee, going to dinner, taking a walk or just chatting on the phone.
Volunteer, take a class or join a club based on your hobbies. These are great ways to learn new skills and make new connections with people who share your interests. They also create scheduled time that gets you out of the house, or if online, time that puts you in contact with others.
Adopt a pet. Animals offer great companionship at home, and dogs – because they require regular walks and exercise – will get you out and about in your neighborhood. They can create great opportunities to meet other dog owners and animal lovers.
Rethink Your Drink
The next time you go grocery shopping, read the nutrition labels on the items in your cart to see which ones have the most added sugars. You may be surprised to see the amount of added sugars in some drinks.
Sugary drinks are the leading source of added sugars in the American diet. These sweetened liquids include regular soda, fruit drinks, sports drinks, energy drinks, and sweetened waters. The flavored coffees we grab on the way to work and sweet drinks we order when eating out also count as sugary drinks. Adding sugar and flavored creamer to coffee and tea at home counts, too.
Amount of Sugar and Calories in Common Drinks
Why Should I Be Concerned About Sugary Drinks?
People who often drink sugary drinks are more likely to face health problems, such as weight gain, obesity, type 2 diabetes, heart disease, cavities, and gout, a type of arthritis.
The latest guidelines recommend that people 2 years and older keep their intake of added sugars to less than 10% of their total daily calories. For example, in a 2,000 calorie diet, no more than 200 calories should come from added sugars. Two hundred calories is about 12 teaspoons of added sugar in food and beverages combined. A 12-ounce regular soda has more than 10 teaspoons of added sugar, adding up to about total 150 calories. CDC research found about 30% of Americans ages two and older eat and drink high amounts of added sugar each day. Cutting out 2 regular sodas per day would reduce total calories by 2,100 in a week.
Tricks to Rethink Your Drink
Choose water (tap or unsweetened, bottled, or sparkling) over sugary drinks.
Need more flavor? Add berries or slices of lime, lemon, or cucumber to water.
Missing fizzy drinks? Add a splash of 100% juice to plain sparkling water for a refreshing, low-calorie drink.
Need help breaking the habit? Don’t stock up on sugary drinks. Instead, keep a jug or bottles of cold water in the fridge.
Water just won’t do? Reach for drinks that contain important nutrients such as low fat or fat free milk; unsweetened, fortified milk alternatives; or 100% fruit or vegetable juice first.
(NOTE: Before infants are 12 months old, do not give fruit or vegetable juice. Juice after 12 months old is not necessary, but 4 ounces or less a day of 100% juice can be provided.)
At the coffee shop? Skip the flavored syrups or whipped cream. Ask for a drink with low fat or fat free milk, an unsweetened milk alternative such as soy or almond, or get back to basics with black coffee.
At the store? Read the Nutrition Facts label to choose drinks that are low in calories, added sugars, and saturated fat.
On the go? Carry a reusable water bottle with you and refill it throughout the day.
Still thirsty? Learn how to drink more water.
Remember that you can be a role model for your friends and family by choosing water and other healthy, low-calorie beverages.
A Note About Energy Drinks
Energy drinks are often marketed as products that increase energy. In addition to added sugar, these products may also contain large amounts of caffeine and other legal stimulants. Concerns have been raised about the potential health risks of these products, especially for young people. If you’re looking for a quick pick-me-up, alternatives to energy drinks include:
Plain or unsweetened flavored water. Dehydration is often a reason for low energy.
Unsweetened tea. A number of tea flavors are available in naturally caffeinated varieties that can be enjoyed hot or cold.
Hot or iced coffee.
100% fruit or vegetable juice. There are many types of juices and juice combinations. Find one that you enjoy!
Whole fruit. Sometimes a snack can give you as much of a boost as a drink.
Three Things to Keep Out of Your Coffee
Coffee is a staple in many people’s morning routines, but some additives can zap your energy levels and cause negative side effects.
Here are three things to avoid putting in your coffee if you’re looking to avoid the jitters and crash.
Artificial Sweeteners – Artificial sweeteners like aspartame and sucralose can lead to a host of unpleasantries–some people with sensitivities may experience headaches and digestive problems. Instead of artificial sweeteners, try adding natural sweeteners such as honey or maple syrup.
Creamers – Creamers often contain ingredients like hydrogenated oils and high fructose corn syrup which may lead to weight gain and other health issues. Instead of creamers, try adding almond milk or coconut milk for a creamy texture without the added sugar.
Flavored Syrups – Flavored syrups may taste good, but they are packed with sugar and artificial ingredients. Instead of flavored syrups, try adding fresh fruit or spices such as cinnamon or nutmeg for a natural flavor boost without all the added sugar.
If you’re looking for an energy boost without the caffeine jitters, there are plenty of healthy alternatives to coffee that can give you the same pick-me-up without all the negative side effects. Some great options include matcha tea, golden milk lattes, chicory coffee, apple cider vinegar drinks, fresh juices and smoothies, and kombucha drinks or herbal teas.
Chiropractic care is another great way to naturally boost energy levels by helping your body function as designed!
Ready to book an adjustment? Contact our practice today-we look forward to seeing you in the practice soon.
Understanding Sciatica and Chiropractic Care
Sciatica is a common condition that causes pain, numbness, or weakness in the buttocks and legs. The condition affects millions of people worldwide, and many find relief through chiropractic care.
What Is It?
Sciatica is caused by a pinched or irritated sciatic nerve, which runs from the lower back through the hips, buttocks, and down each leg. The nerve can become compressed for a variety of reasons, including herniated discs, spinal stenosis, or degenerative disc disease.
Symptoms of sciatica include pain that radiates from the lower back down the leg, tingling or numbness in the leg or foot, and muscle weakness in the affected leg.
In our practice, we help sciatica patients through non-invasive and drug-free methods. Chiropractic care for sciatica typically involves adjustments, which may help to relieve pressure on the sciatic nerve and reduce inflammation in the affected area.
In addition to adjustments, we may also recommend other complementary therapies to help alleviate symptoms and prevent future flare-ups. These may include exercises to improve flexibility and strengthen the muscles that support the lower back, as well as lifestyle modifications like weight loss, improved posture, and stress reduction techniques.
Ready to Learn More?
If you are experiencing sciatica symptoms like lower back pain, leg pain, or numbness, chiropractic care may be the solution you’ve been searching for. Contact our practice to schedule an appointment and learn more about how care can help you find relief from sciatica symptoms.
Remember, early intervention is key when it comes to sciatica, so don’t delay in seeking care if you suspect you may be suffering from this condition.
We look forward to seeing you soon!
Dr. Lisa Grassam
Grassam Family Chiropractic
Appointments: (772) 286-5433
Healthy Diet Options for Men: By Age, Health and Goals
Article by: Adrienne Santos-Longhurst - Digital Writer
Did you know that your biological sex plays a role in weight loss? Differences in body composition, metabolism and even sociocultural gender factors influence everything from your food preferences and eating habits to how much weight men lose compared to women.1 To make choosing a diet even more complicated, there's also your age to consider as nutritional needs and health concerns change throughout your life.
To help you choose the right diet plan or weight loss program, we've rounded up the best diets for men at every age — whether you're looking to lose weight, gain muscle, improve your health or all of the above.
Diet for Overall Health: Mediterranean Diet
The Mediterranean diet isn't a specific diet, though you can find many books and websites dedicated to meal plans on this way of living that's based on the traditional eating habits of people in the countries bordering the Mediterranean Sea.
This style of eating fits into the healthy dietary patterns recommended by major health authorities, including the American Heart Association2 and the World Health Organization (WHO).3 Year after year, it continues to top the best diet lists.3
Eating a Mediterranean-style diet can help prevent stroke by reducing risk factors, including obesity, high cholesterol, high blood pressure and diabetes. This way of eating, which is traditionally rich in virgin olive oil, may even help remove excess cholesterol from arteries and keep blood vessels open.2
A Mediterranean diet is one that:
Emphasizes vegetables, fruits, whole grains, legumes and beans
Includes fish, poultry and low- or no-fat dairy products
Includes nuts and non-tropical oils, primarily olive oil
Limits sugary beverages, highly processed foods, saturated fats, refined carbohydrates and fatty meats
Diet for Weight Loss: Intermittent Fasting
Experts have long considered the best diet for weight loss to be a calorie-restricted diet. While counting calories and exercising is pretty much a surefire way to lose weight, a 2020 review of 27 studies showed intermittent fasting to be just as effective as a calorie-restricted diet. Participants lost between 0.8% and 13% of their body weight with no adverse effects reported.4
Intermittent fasting is less about what to eat and more about when you eat. By eating during a specific time period, you end up consuming fewer calories without having to track or count. It works because after hours without food, your body exhausts its sugar stores and begins burning fat.
There are a few different approaches to intermittent fasting, with one of the more popular options being the 16/8 method.5 To do this, you would:
Eat only during an eight-hour period and fast for 16 hours — for example, eating only between 11 a.m. and 7 p.m. every day.
Consume only calorie-free beverages during your 16 fasting hours, such as water, tea and black coffee.
Natural Solutions for Managing Knee Pain
Knee pain isn’t something that has to happen as you age-in fact, it can affect people of all walks of life-from teens to athletes, adults, and seniors. Some of the most common causes include overuse, underlying medical conditions, osteoarthritis, patellar tendinitis, meniscal tears, and ligament injuries.
While medication and surgery may provide relief, natural solutions can also be effective. Stretching and exercise can help strengthen the muscles around the knee joint, reducing the risk of injury and improving mobility. Low-impact exercises such as swimming and cycling may be particularly beneficial. Maintaining a healthy weight is also essential in managing the condition.
Our team helps patients overcome knee pain by restoring proper joint alignment, which may reduce pressure on joints and improve range of motion. Find out if it can help you by booking a visit with us today.
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Can Poor Posture Cause Back Pain?
Older woman exercising The answer is a resounding yes! Why? When we sit or stand with improper alignment, we put extra stress on our spine and its surrounding muscles and ligaments. Over time, this can lead to pain, discomfort, and even injury.
Some common types of poor posture that can contribute to back pain include slouching, hunching over a desk or computer, and standing with an uneven weight distribution. Correcting poor posture can help alleviate back pain and prevent future issues.
As your partner in natural health, we can help identify and address postural imbalances through adjustments and corrective exercises. We also provide education on proper posture and ergonomics for daily activities to help prevent further pain and discomfort.
Don’t let poor posture contribute to your back pain – visit us if it’s something you’re looking to correct.
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The Importance of a Consistent Sleep Routine
As your chiropractor, we can’t stress enough the importance of a consistent sleep routine for your overall health and wellbeing. While many people focus on getting enough hours of sleep, it’s just as important to establish a regular sleep routine that helps your body get the most restorative sleep possible. Here are some key points to keep in mind when creating your sleep routine:
Stick to a consistent sleep schedule, even on weekends.
Create a relaxing bedtime routine that helps you unwind and prepare for sleep.
Make sure your sleep environment is comfortable, cool, and quiet.
Avoid stimulants like caffeine and electronic devices before bed.
Incorporate relaxation techniques like deep breathing or meditation to help you fall asleep.
By prioritizing a sleep routine, you may notice improvements in your mood, energy levels, and even your physical health. If you’re experiencing back pain that’s keeping you up at night, don’t hesitate to give us a call. We’ll do our best to get to the root cause of the issue and develop a care plan unique to your needs.
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What’s Causing Your Headaches?
Article by: Healthy news and information from Grassam Family Chiropractic
Frequent headaches may be common, but they aren’t normal. If you suffer from them frequently, there are a few common causes that you should be aware of.
1. Dehydration: Dehydration causes your blood vessels to constrict, which can lead to pain.
2. Caffeine withdrawal: If you regularly drink caffeinated beverages and then suddenly stop, you may experience caffeine withdrawal headaches. These can be excruciating and may last for several days.
3. Skipping meals: If you go too long without eating, your blood sugar can drop, resulting in a headache.
4. Eye strain: Staring at a computer screen or other digital device for long periods of time can cause eye strain, resulting in a tense head and neck.
5. Spinal misalignments: Spinal bones that are out of alignment can cause pinched nerves and a host of health issues that often result in headaches. Find out how an adjustment can help by booking a visit with us.
For More Information Call Today:772-286-5433.
Out2News.com LLC. is your Treasure Coast online newspaper, “Who they are, what they do and where they do it”?
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7 Benefits of Custom Orthotics
Article by: Healthy news and information from Grassam Family Chiropractic
Custom orthotics are designed to support your feet in a way that helps improve your overall alignment and reduces stress on your joints. By doing so, they can help relieve pain throughout your body and improve your overall mobility.
There are many benefits of custom orthotics, including:
1. Relief from foot, knee, hip, and back pain
2. Improved alignment and posture
3. Increased stability and balance
4. Enhanced athletic performance
5. Reduced stress on joints
6. Increased comfort while standing, walking, or running
7. Prevention of foot conditions such as bunions and calluses
Dealing with foot pain? Find out how we can help! We look forward to seeing you in the practice soon.
We’re grateful to serve you and your family.For More Information Call Today:772-286-5433.
Out2News.com LLC. is your Treasure Coast online newspaper, “Who they are, what they do and where they do it”?
Do you have something to say, an event to talk about? An event you would like to have covered. Do it here!
Email your story or request to: rshall@out2news.com
Out2News adheres to full compliance with C.O.P.P.A. (Children’s Online Privacy Protection Act of 1998)
“YOUR" Treasure Coast Newspaper & Photo Journal
Copyright © 2022 Out2News.com LLC. All Rights Reserved.
4 Remedies for Sciatic Pain
Article Courtesy Lisa Grassam - Grassam Spine & Wellness
Do you ever experience low back pain that sometimes radiates through your hips and legs?
While it can be grueling, there are a few ways you can manage the pain naturally and overcome it. As someone who wants the best for your health, give these tips a try and let us know how they work for you!
1. Stretch gently. While laying on your back, put one hand behind your knee and pull it toward your chest. Hold for 10 seconds and repeat.
2. Change your position. Sciatica can flare when you’ve been sitting in the same position for too long.
3. Stay moving. Go for walks to keep your body and spine mobile. This promotes circulation, which is necessary for healing.
4. Schedule a visit with us. We see patients every day who are dealing with sciatica. Let us develop a custom care plan for you so that your pain is a thing of the past.
5 Common Causes of Shoulder Pain
Article Provided by: Lisa Grassam - Grassam Spine & Wellness
Did you know that the shoulder is one of the biggest and most complex joints in the human body?
While a traumatic event or injury is typically the culprit of sudden shoulder pain, there are many other causes that can lead to tension and mobility issues.
Here are a few of the most common issues we see in the practice.
1. Rotator cuff injuries. This type of problem doesn’t always come from sudden trauma. In fact, years of wear and tear can lead to eventual rotator cuff tears. They typically occur in the dominant arm and are more common as you age.
2. Bursitis. All over your body, you have thin, sac-like structures called bursae, which helps to keep soft tissues from rubbing against your bones. Sometimes, bursa can experience too much friction, which leads to inflammation and ultimately, pain.
3. Arthritis. This can occur in any joint in the body. When a person experiences shoulder pain without a known injury, it may be caused by osteoarthritis or rheumatoid arthritis.
4. Frozen shoulder. Also known as adhesive capsulitis, this type of pain happens when the tissue surrounding the shoulder becomes tightened, which restricts movement and makes function difficult.
5. Spine problems. That pain you feel in your shoulder may not actually be caused by a problem in your shoulder. Herniated discs and misaligned spinal bones can cause pain to occur in the arms, hands, and even shoulder.
At our practice, we often work with patients struggling with shoulder pain through natural, gentle adjustments. If you’re interested in finding out more about how chiropractic care may help, contact us today.
How to Beat Headaches: Prevention Tips
Article Provided by: Lisa Grassam - Grassam Spine & Wellness
Did you know that 50-75% of adults experience at least one headache each year? Among those, roughly 30% have reported migraines. And as many as 4% of the world’s population are afflicted with headaches for 15 or more days every single month.
While most people focus on treating headaches after they happen, we’d like to offer some preventative tips to help you stop headaches from starting in the first place. In fact, we’ve helped many patients overcome headaches and migraines naturally through focused and gentle chiropractic care.
Here are a few tips for beating some of the most common types of headaches.
Cluster headaches: One of the most painful types of headaches, a cluster headache is typically felt on one side of the head near the eyes and lasts anywhere between 30 – 90 minutes on average. If you’re prone to cluster headaches, potential triggers may include bright lights, foods with nitrates like deli meats, a sudden altitude change, and alcohol or smoking. Try avoiding these triggers to see if your headaches improve.
Tension headaches: This type of headache doesn’t always throb, but instead feels like tightness or tenderness in the head and neck. To prevent a tension headache, take note of what you did just before the headache occurred. Sometimes, stress is a trigger, so practicing mindfulness or breathing exercises regularly may help.
Migraine headaches: Most research around migraine headaches points to environmental triggers, hormones, and genetics as the main culprits. Making sure you stay hydrated, avoid foods high in salt, and stick to a regular sleep schedule may help lessen their frequency. Other triggers may include bright fluorescent lights and strong smells.
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