HEALTH & WELLNESS

The Dirty Dozen Food List

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More than half of the calories in the average American diet are made up of “Ultra-processed” foods.  This “food” source also contributes up to 90% of all added sugar intake as well.  These ultra-processed foods mimic real food with the help of flavorings, emulsifiers, and other artificial additives.  These foods also contain an immense amount sugar, with 1 in every 5 calories found in the average ultra-processed food product being added sugar.  Added sugar not only causes weight gain, but it is also linked to diabetes, tooth decay, and an increased risk of cardiovascular disease. *

Dirty Dozen, Clean 15

Cut back on your sugar consumption by also minimizing processed foods you are eating.  This means fewer chicken nuggets, canned soup, soda, fruit snacks – and more natural whole meats, fruits, and vegetables.  Check out your local grocery store and stick to the outer edges of the store, focusing on organic options, especially for foods included in the “Dirty Dozen.” If added dollar amount to organic food is something you are concerned with, remember the rule of the Dirty Dozen and the Clean Fifteen.

* The information above can be found in the BMJ March 2016 Press Release at the following link: https://www.bmj.com/company/wp-content/uploads/2014/07/ultra-processed-foods.pdf

Want more health and wellness tips? See our full list of health resources to get you and your family the support you need to live healthy and happy lives.

A Friendly Chiropractic Adjustment Reminder

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You can’t sleep, your energy levels are low and you’re finding it harder to make it through your day.  The specialists insist there’s nothing wrong, but you innately feel like something’s out of tune.  Maybe it’s time to get a chiropractic adjustment!

chiropractic adjustment fort collins

D.D. Palmer, the Father of Chiropractic, recognized that repetitive physical, chemical, and emotional stress can alter the normal ‘tone’ within a person’s Nervous System (a.k.a. Subluxation).  This persistent irritation can lead to poor physical, mental and emotional performance.  The solution?  Restore normal tone to the Nerve System with specific, Chiropractic adjustments and better health will naturally follow!

Health is the ‘music’ that plays when all your cells, tissues and organs vibrate perfectly in unison – orchestrated by a finely tuned Nerve System.  If you’re feeling sluggish, weak and tired, a trip to the Chiropractor may just be the thing YOU need to get back in key.

Today’s blog post is from the Weekly Sticky at theweeklysticky.com.  Click here to check out more articles about your health and well-being.

When your body isn’t feeling at its absolute best, there is no way that your body is functioning properly.  Our Fort Collins Chiropractors use specific adjustments, special to each individual’s body, to correct any subluxations that are present.  Make an appointment today for an adjustment for yourself, or your entire family!

What Actually Happens During A Chiropractic Adjustment?

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A chiropractic adjustment, also known as a manual manipulation, or spinal manipulation, is a common therapeutic treatment for neck, upper to mid-back, and lower back pain.  A chiropractic adjustment refers to a chiropractor applying a controlled thrust to the vertebrae that have abnormal movement patterns or fail to function normally. The objective of this chiropractic treatment is to reduce the subluxation while increasing range of motion, reducing nerve irritability and improving function. A chiropractic adjustment typically involves a high velocity, low amplitude thrust to a misaligned vertebra and can include an accompanying, audible release of gas (joint cavitation) that is caused by the release of oxygen, nitrogen, and carbon dioxide which releases joint pressure. It should be known that joint cavitation (the sound) does not determine the success of an adjustment as the goal of the adjustment is to realign the vertebra not necessarily to release nitrogen and other gases from the joint.chiropractic adjustment fort collinsChiropractors adapt treatment plans to meet the specific needs of each patient. The most frequently used chiropractic technique, spinal manipulation, is the traditional high-velocity low-amplitude (HVLA) thrust. The manipulation can result in an audible “pop,” as chiropractors use their hands to apply a controlled sudden force to a joint while the body is positioned in a specific way. A more gentle approach is called a spinal mobilization which is a low force technique. Some conditions such as pathology, the patient’s size, comfort, preference or presence of osteoporosis can require this more gentle technique.

The most common reaction of a chiropractic adjustment is aching or soreness in the spinal joints or muscles. If aching or soreness occurs, it is usually within the first few hours post-treatment and does not last longer than 24 hours after the adjustment. Application of an ice pack in addition to drinking lots of water post adjustment often reduces the symptoms relatively quickly.

Seeing a chiropractor regularly maintains alignment in the vertebra and therefore keeps the nervous system in an overall healthy state. Make an appointment with our team at Impact Chiropractic to help get your spine and nervous system functioning at its best!

Top 3 Reasons to Visit Your Chiropractor After an Auto Accident

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We can all agree that motor vehicle accidents (MVA’s) are scary and you are often left with a mile long to-do list to get yourself back on the road soon after an auto accident. We realize that it is important to get yourself back on the road soon after but we also want you to think about how incredibly important it is to pay attention to your own body’s needs following a MVA. According to Yale University, it only takes 8.2 mph to cause lasting damage to your musculoskeletal system following a motor vehicle accident, in everyday terms… a fender bender with little to no damage to your vehicle could cause lasting damage to your body! A chiropractic visit should be at the very top of your to-do list following an MVA for this very reason, more specifically within the first 72 hours following an MVA.

WHAT ARE THE 3 MOST IMPORTANT REASONS TO SEE A CHIROPRACTOR FOLLOWING AN MVA?

1. Whiplash is not always obvious: While broken bones and bruises are easy to spot, whiplash is not always apparent in the immediate aftermath of an accident. If you are involved in an accident, your adrenaline levels will spike, which could disguise symptoms of pain and inflammation until your body calms down. It may take a few days for obvious whiplash symptoms like neck pain/stiffness, headaches, blurred vision, and dizziness to occur. A chiropractor uses techniques such as spinal adjustment and special exercises to control damage, minimize pain, and reduce swelling. By seeing this specialist immediately after an accident, you can avoid weeks of pain and discomfort and start the recovery process right away.

2. Acute Injuries lead to Chronic Injuries if not treated:  Ignoring the pain associated with a car accident could lead to long-term damage. Symptoms of whiplash can continue for years if you do not seek treatment, and this chronic condition can lead to emotional anguish to match the physical pain. Another example is if you suffer a minor injury to a joint or bone, you could cause substantial damage in another accident such as a trip and fall incident because your body is in a weakened state already. This weakened state can also lead to early degeneration, especially in weight-bearing joints such as ankles, knees, hips, and the many joints within the spinal column. Seeking chiropractic treatment immediately after a car accident can boost your chances of a full and speedy recovery.

3. Proof for an insurance claim: Although filing a claim is most likely one of the last things you will be thinking about in the immediate aftermath of a car accident, the reality is you may find yourself making one in the short weeks after. Unfortunately, the longer you wait to receive a diagnosis and treatment for your injuries, the harder it is to prove that the injuries stem from the motor vehicle accident. If you visit a chiropractor for treatment relating to the injuries sustained in your accident, it is easier to link those injuries to the incident in the claim.

fort collins chiropractor

Seeing a chiropractor within 72 hours following a motor vehicle accident is incredibly important for diagnosing and treating possible musculoskeletal injuries such as whiplash. Chiropractors are trained and educated in diagnosing these acute injuries and can offer relief of pain and symptoms in addition to saving their patients lots of pain and discomfort in the future. Chiropractic care is also beneficial for proving injury by diagnosis and treatment early after the car accident occurs which can help with future insurance claims. Remember, just because your car is not seriously damaged does not mean your body is not injured, it only takes 8 mph to cause damage to your body!

If you’ve recently been in a car accident, we encourage you to come by our office to get examined and adjusted if needed by our team of doctors who specialize in MVA recovery – your spine will thank you!

The Benefits of Healthy Breakfasts + Ideas

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With the busyness of life in the morning, it can be hard to have time to stop and make yourself something nutritious for breakfast. In the world of breakfast bars and sugary cereal, it can be hard to find good options for yourself or your family for breakfast. Whether you are a student running out the door to class or a parent trying to just get your children fed in the morning, breakfast is without a doubt, the most important meal of the day.

WHAT ARE SOME BENEFITS OF BREAKFAST IN THE MORNING?

  • Weight Control: Studies have shown that prolonged fasting associated with skipping breakfast can increase the body’s insulin response which increases fat storage and weight gain. Eating breakfast in the morning boosts your metabolism in the morning and reduces hunger later in the day which will make it easier to avoid overeating. The rule of thumb for maintaining weight or steady weight loss is eating 5-6 nutritious small meals throughout the day rather than eating 2-3 large meals.
  • Increased Energy:  Consuming a healthy breakfast in the morning refuels your body by replenishing the glycogen storage that supplies your muscles with immediate energy throughout the day. Routinely skipping breakfast is associated with decreased physical activity which also affects weight control.
  • Lower LDL Cholesterol Levels: Eating breakfast every morning can help lower LDL cholesterol, also known as the “bad” cholesterol. When you skip breakfast, you are creating a chain reaction within your body: At the beginning, you slow down your metabolism which means fat is stored in your body longer. Then you have a higher tendency to overeat at your next meal because you are overly hungry from skipping breakfast which can cause weight gain and an increase in LDL cholesterol levels.

healthy breakfast ideasWhat are some good options for breakfast foods? Breakfast can be anything you like it to be if the choices are healthy, portioned and include a good balance. Three foods with significant value in nutrition are eggs, whole grains, and berries.

Eggs: These may be one of the best ways to get your morning protein. While eggs are not always associated with weight loss, they contain some of the highest-quality protein and are also one of the few, significant sources of vitamin D, which is important for absorbing calcium for stronger bones. In a study presented at

the 2007 Experimental Biology meeting, researchers at Pennington Biomedical Research Center compared weight loss in women who ate either two eggs or a bagel for breakfast. The two breakfast meals were identical in calories and volume. Compared to the women who ate bagels, overweight women who ate two eggs for breakfast five times per week for eight weeks as part of reduced calorie, low-fat diet, lost 65% more weight, reduced their weight circumference by 83% and reported higher energy levels.

Whole grains: This super-food is a great source of fiber, which is essential for a healthy heart and digestive tract, and can help reduce the risk of heart disease, cancer, and diabetes. Low in fat and abundant in vitamins and minerals, grains are an essential part of a healthy diet. The most beneficial grains are the whole grains, which should make up at least half of the grains you eat, recommends the 2010 Dietary Guidelines for Americans. A good whole grain option for breakfast is whole grain oatmeal.

Berries: Berries are delicious and packed with antioxidants called anthocyanins, which protect your heart and can help with aging. Popular types of berries include blueberries, raspberries, strawberries, and blackberries. These types of berries are lower in sugar than other fruits and provide an impressive 8 grams of fiber per cup and only contain 50-85 calories depending on the type of berry. Berries have been shown to reduce markers of inflammation, prevent blood cholesterol from becoming oxidized, and keep the cells lining the blood vessels healthy. A delicious way to incorporate berries into your breakfast is to add them to greek yogurt or cottage cheese.

Although it might take a few extra minutes in the morning to prepare a nutritious breakfast it will be worth it in the long run. By fueling your body with healthy foods in the morning you will maintain a healthy weight, have more energy, lower bad cholesterol levels and provide your body with many beneficial vitamins and minerals to better the functions of your body throughout the day.

https://www.webmd.com/diet/features/many-benefits- breakfast#3

https://www.womenshealthmag.com/weight-loss/best- breakfast-for- weight-loss/slide/5

Want more health tips? Check out our full list of health resources to help you and your family live your happiest and healthiest lives!

WORLD HEALTH DAY: DEPRESSION & CHIROPRACTIC CARE

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World Health Day, celebrated on 7 April every year to mark the anniversary of the founding of the World Health Organization (WHO), provides us with a unique opportunity to mobilize action around a specific health topic of concern to people all over the world. Every year there is a theme of World Health Day, this year the theme is depression.

natural remedies for depression

Depression does not target any certain group of people but rather, it can affect people of any age, gender, or race. It causes mental anguish and impacts a person’s ability to perform even the simplest of daily tasks and can sometimes cause devastating consequences for relationships with loved ones. Depression not only affects a person’s mood, but can also affect their professional and home life. At worst, depression can lead to suicide which is now the second leading cause of death among 15 to 29-year old individuals. Depression can be prevented and treated with different holistic therapies including talk therapy nutrition, supplementation, and can even be helped with chiropractic care.

Chiropractic care can help depression by focusing on the first vertebra in the neck known as the atlas bone. The first cervical vertebra is known as the Atlas because it bears the weight of the whole head. When there is a misalignment of the Atlas, the interactive communication between the brain and the rest of the body is disturbed which can lead to a neurological deficit. The anatomy of the spinal column is comparable to a precision mechanism: the slightest shift of the Atlas from its correct anatomical and physiological location can have negative repercussions on the entire musculoskeletal, postural, circulatory and parasympathetic nervous system as well as the body in general. Subluxation of the atlas bone also causes symptoms of ADHD, chronic fatigue syndrome, fibromyalgia, and depression.

depression and chiropractic care Since World Health Day is focusing on depression this year, why not let Impact Chiropractic focus on the atlas bone? If you or someone you love is having difficulty with depression don’t hesitate to call and make an appointment today, we would love to help make our world a healthier place!