Welcome to the Family Chiropractic & Massage blog! Here, we will discuss anything and everything that has to do with chiropractic care and wellness. We will share helpful information and hopefully answer any questions you have through our articles. We are a chiropractic clinic that began in 1997 and has since grown to locations in North Charleston, Summerville, and Moncks Corner, South Carolina. We are dedicated to providing tailored care and treatment with traditional and new techniques to help our patients reach their wellness goals. We treat a variety of conditions including neck pain, back pain, injuries, sciatica, scoliosis, and more. Besides chiropractic care, we also offer physiotherapeutic care, rehabilitative care, and massage therapy. Our licensed massage therapists offer all types of massage from deep tissue to compression massage and more. We are strong believers in natural healing! Check out our website to find out more information about the services and care we offer, and contact us today to schedule an appointment with our experienced doctors!
In our last post, we discussed essential oils and their benefits. Essential oils are compounds extracted from plants that are often used in aromatherapy and other forms of alternative medicine. They can be used in a variety of ways and can treat a variety of conditions, including anxiety, restlessness, nausea, headaches, joint pain, and more! If you are interested in learning more about essential oils, we encourage you to check out our last post!
Today, we’ll be continuing our discussion from a previous blog about superfoods and their benefits. A superfood refers to foods that offer maximum nutritional benefits, usually with minimal calories. It is important to note that there are no specific criteria a food must meet in order to be considered a superfood, and they are generally not a nutritionally recognized category of foods. However, we feel that some foods really earn the “superfood” title, because they are packed with nutrients! We all know the importance of eating healthy, but it can be difficult at times. A proper diet is not just essential for your health, but will also allow you to get the most out of your routine chiropractic care! Last time, we talked about dark leafy greens, avocados, berries, green tea, and eggs, the nutrients they contain, and how to incorporate them into your diet. In today’s blog, we’ll be taking a look at some other nutritious (and yummy) foods! Let’s get started.
Whole Grains
Whole grains are often considered a superfood because they are a great source of vitamins, minerals, antioxidants, and fiber. Whole grains are grains that are unrefined, which means they contain all three parts of a grain– The germ, bran, and the endosperm. The germ is the seed’s embryo, which is packed with nutrients. The bran is the nutritious outer layer, and the endosperm is the germ’s food supply, which typically consists of starch-filled carbs. When grains are refined, they are typically stripped of everything but the endosperm, which means they are also stripped of their beneficial nutrients. There are a variety of whole grains to choose from, including barley, brown rice, quinoa, oats, buckwheat, and whole wheat bread, pasta, or crackers. Whole grains are generally high in iron, magnesium, B vitamins, and dietary fiber. Oats are among the healthiest grains, being naturally gluten-free and containing vitamins, minerals, and fiber. They are also packed with antioxidants that have been linked to lower blood pressure. Since most grains are naturally high in dietary fiber, they can help you feel full and satisfied. The Dietary Guidelines for Americans recommends that at least half of all the grains in your diet are whole grains. With that being said, most people do not get enough whole grains in their diet.
Whole grains are extremely versatile and easy to include in your diet. You can enjoy them for breakfast in the form of whole grain cereals or oatmeal. You can also swap out white bread for whole grain bread or rolls to make sandwiches, and replace white rice with brown rice or quinoa. Barley makes a great addition to soups, stews, casseroles, and salads. You can also enjoy whole grains as a snack– Popcorn is considered a whole grain!
Fatty Fish
If you like seafood, you’re in luck– Many fish can be considered superfoods! This goes for fatty or oily fish, specifically, which are fish that are high in omega-3 fatty acids. Omega-3 fatty acids are polyunsaturated fatty acids that can only be obtained through one’s diet, since the body does not produce them on its own. There are 3 types of these fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Omega-3s play an important role in your body’s function, including being structural components of the brain, as well as being used for energy. Some of the most common foods that contain omega-3s are fatty fish and fish oils. Fatty fish are generally the best sources of EPA and DHA, which are considered “good” fats. Some of the most common fatty fish include salmon, albacore tuna, anchovies, sardines, Atlantic mackerel, and trout. Among these fish, salmon tends to be the most popular. In fact, salmon is one of the most nutritious foods on the planet! Nutritional value can vary among varieties of salmon, but farmed salmon tends to be higher in healthy fats.
It is recommended to consume fatty or oily fish at least 1 to 2 times per week. These fish can be incorporated into your diet in a variety of ways. For example, you may consider skipping the ground beef on taco night and making fish tacos instead. Fish is also a great addition to salads and sandwiches. An albacore tuna sandwich makes for a quick, easy, and cheap lunch! Fish can be grilled, broiled, and baked. Try grilled fish with lemon, olive oil, and salt and pepper. (Olive oil is a great source of vitamin E and fatty acids!) If fish isn’t really your thing, you can also get omega-3 fatty acids through supplements like fish oil pills.
Tomatoes
Although commonly thought of as a vegetable, tomatoes are actually fruit native to South America. They are a great dietary source of lycopene, which is an organic pigment called a carotenoid that gives tomatoes their red color. Lycopene is a powerful antioxidant that may reduce the risk of cancer and heart disease. It is also thought to protect skin cells from sun damage by working on the cells from the inside, rather than outside. (Please note that this is not a replacement for sunscreen!) Tomatoes are also a good source of fiber, vitamin C, and potassium.
Tomatoes are another incredibly versatile food. They can be added to pastas, salads, soups, and sandwiches. You can use them to make homemade marinara sauce or salsa, or roast them over a grill for a fabulous side dish. They can be chopped up and added to scrambled eggs or omelets for breakfast. You can even puree tomatoes and add olive oil and vinegar for a tasty tomato vinaigrette as a topping for your salad. You can even chop them up and eat them raw– We won’t judge! There are endless possibilities!
As you can see, there are so many superfoods out there with tons of benefits! And there are so many ways to incorporate them into your diet. Eating superfoods regularly is great for your overall health. Keeping your body healthy is just one step toward a healthy lifestyle, and can also maximize the results of chiropractic care! We hope you found this article informative, and we encourage you to reach out to us if you have any further questions or concerns. It would be a pleasure to assist you. Here at Family Chiropractic & Massage, we offer chiropractic care as well as massage services and heat and cold therapy. We have doctors who have studied various chiropractic techniques to render care to patients with different types of conditions. As people vary, so do the techniques chosen to help each patient get well. We use evidence-based treatment methods to help patients get better faster. If you are suffering from any type of back pain, contact us today to set up an appointment so we can assess your needs and create an effective treatment plan. One of our experienced doctors would love to help get you on the right track to living a healthy, pain-free life! Thank you for reading, and we hope you’ll check back for more articles about chiropractic care and all it has to offer!
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