April 2025 Health Newsletter

Did you know that 52% of adults around the world are trying to lose weight?

From achieving your dream body to boosting your energy and beyond, you need to pay attention to your nutrition if you want to be happy and healthy. Although this task seems simple, the reality is that lots of people struggle with their nutrition because there's so much misinformation out there.

Have you ever wondered if you're making the best decisions for your wellness? Read on if you'd like to dive into seven of the most common nutrition myths that are spread around today.

1. You Need a Large Calorie Deficit to Lose Weight

Many fad diets that have been promoted throughout the decades have encouraged people to enter starvation mode by consuming 1,200 calories or less. Some people could reach 1,200 calories by eating one meal at a restaurant, which means that these expectations set people up for disappointment. In addition, long-term calorie restriction will slow your metabolism down, which makes it harder to maintain your ideal weight.

Although it's hard to be patient, good things take time and weight loss is no different. Shaving off 100 or 200 calories a day won't make you feel like you're depriving yourself and you'll still be able to meet all of your nutritional needs.

2. Dieting Means Nothing Without Exercise

Lots of people are surprised to hear that dieting makes up the bulk of everyone's weight loss achievements. The reason why this occurs is that it's much easier to abstain from grabbing another bread roll at dinner than it is to exercise for an hour to balance out those calories. If you're someone who hates exercise, then you'll be relieved to know that you can still lose weight without spending your days in the gym.

However, it's still important for your overall wellness to find physical activities that you like. Not only will going on a walk or doing some yoga boost your physical and mental health, but you can also tone up your muscles. Exercise shouldn't be the main focus of your wellness journey, but you shouldn't maintain a sedentary lifestyle.

3. Calories Are the Only Thing That Matters

If you're among the majority of people who would like to lose weight, then you've probably come across the phrase "calories in, calories out" often. It's true that being mindful of your calorie intake can help you achieve your weight loss goals, but the quality of your calories matters more than the quantity arguably. A simple fact that demonstrates this is that you could lose weight by only eating cookies in theory, but you'd feel terrible because you're not giving your body the nutrients it needs.

Eating whole foods like fruits, vegetables, and whole grains can keep your calorie count low while still helping you feel full and energetic thanks to the fiber and vitamins.

4. Healthy Eating Has to Be Expensive

Celebrities like Gwyneth Paltrow have raised a lot of eyebrows because of how expensive their wellness routines are. Even everyday people believe that all of their food needs to be organic and contain exotic spices to burn fat. If you're on a tighter budget, you can still prepare all kinds of nutritious meals with the help of ChiroThin that will please your palate and your stomach.

There's no denying that finding fresh fruits and vegetables at a fair price can be a challenge, so you can save a fortune by buying frozen produce instead. You can avoid throwing out spoiled produce and enjoy more nutrients since fruits and vegetables are frozen at their peak. Other healthy staples like brown rice, whole-wheat pasta, and beans cost less than a dollar per serving.

5. You Need to Avoid Carbs or Fat

Our bodies need a balance of carbs, protein, and fat to function well. Denying yourself an entire macronutrient will spell out big trouble for your health in the long run. Instead of eliminating entire food groups from your diet, you should focus on choosing the most nutrient-dense options.

White rice certainly isn't a "bad" food, but you can get more bang for your buck when you eat brown rice instead. If you're worried about fat, try to reduce your intake of fried foods and top your dishes with wholesome avocado.

6. You Should Eat Lots of Small Meals or Fast

Some of the most common nutrition tips people give are to either eat constantly throughout the day or fast and eat one big meal a day. The truth is that we all have unique hormones that dictate when we get hungry. Trying to stick to a trend that goes against your biology will make you miserable.

If you're the type of person who never feels hungry in the morning, then don't force yourself to eat breakfast because you heard it was the most important meal of the day. Try to stay in tune with your hunger cues and stop eating when you're comfortably full.

7. Your Body Needs to Detox on a Regular Basis

Another nutrition myth that can lead to dangerous eating habits is the idea that you need to help your body detox. As long as you have a functioning liver, your body knows how to remove waste without you needing to think about it.

Doing smoothie cleanses or other fad diets will upset your bowel movements and make you irritable. Just continue to focus on eating nutrient-dense foods.

Did You Believe Any of These Common Nutrition Myths?

There are tons of popular nutrition myths out there, so you shouldn't feel bad about falling for them. Now that you've read this nutrition guide, you can equip yourself with the knowledge and tools you need to adopt a healthier lifestyle.

Are you ready to get started on the path to a healthier you?  Call 407-931-1492 for help getting started!

5 Telltale Signs You Have a Slow Metabolism

(and How to Speed It Up!)

Everyone has a friend or family member born with a naturally high metabolism. They can eat what they like, do mild exercise, and stay fit and healthy. But for the rest of us, weight loss can be extremely hard, especially if we are suffering from a slow metabolism. 

If you are doing exercise and dieting but still failing to lose weight, it could be down to a slow metabolism. Below, we discuss five telltale signs of slow metabolism and how to solve them.

1. Weight Gain

Unexplained weight gain does not necessarily come from overeating. In fact, it can be quite the opposite. Eating too few calories can actually slow down your metabolism.

This is because the body senses that food is limited. As such, the rate it burns calories becomes lower. As such, excess calories take longer to get rid of and use as energy.

If you feel this may be the case, begin to increase your calorie intake gently over the next 6 weeks. Take your measurements and see if the increase has actually made you lose weight. 

For anyone who is piling on the pounds but conducting a regime of healthy eating and exercises, there could be an underlying problem. This could be a sign of hyperthyroidism. This is a condition where a lack of hormones from the thyroid gland slows down the body’s metabolism. 

Any surgery should be able to do a thyroid check. Al it takes is a simple blood test and the results will be back in a few days. It can be corrected with prescription hormone pills. 

2. Slow Metabolism Fatigue

One sure way to tell if you have a slow metabolism is tiredness. Though it may also be attributed to a number of other factors, sorting out your sleep will undoubtedly help kick-start your metabolism.

As your body is burning energy at a much slower rate, you are lacking the vital products you need to keep going. This results in a constant feeling of fatigue. 

To avoid this, make sure you are getting a full night’s sleep. That sleep should be good quality, deep, unbroken sleep. Studies have shown that a lack of sleep does decrease your metabolic rate.

There are a number of reasons why you may not be getting enough sleep, and you should address these or discuss them with a doctor. Try to avoid sleeping in the day if at all possible, so your body can establish a pattern for sleep. You should be aiming to establish a circadian rhythm. 

A lack of sleep can also result in a higher risk of contracting illnesses such as heart disease and diabetes. It can also impact your mental health, which may also cause problems with your metabolic rate. 

3. Bad Skin and Hair

A slow metabolism inhibits the supply of nutrients to the cells in your body. As such, you may find that your cells are not repairing as much or are losing their healthy glow. This could manifest in dry skin and hair, or brittle nails. 

Your body will also attempt to keep in the heat, meaning you do not sweat as much. Though this may sound like a benefit, a lack of sweat can stop oils and moisture applying themself topically to your skin. This results in the dryness of the area. 

A high protein diet can increase the rate of metabolism. This increase is known as the thermic effect, and it is much higher in protein than it is in fats and carbohydrates. 

To address the problem, try to increase the intake of nutrient-rich proteins in your diet. Dairy products and fish are excellent as they have the Omega 3 oils and calcium you need. If you are vegan or lactose intolerant, pulses and seeds, particularly chia seeds, can provide what you need.

4. Mental Health Issues

A lack of the thyroid hormone in the body, one of the main causes of slow metabolism, can also impact mental health and some cognitive abilities. For example, loss of memory can be one of the signs of slow metabolism. 

It can also impact your sex drive, due to a lack of testosterone. Finally, it can cause depression. As your body slows down, your mood can slump drastically meaning you feel low and sad.

If you notice any of these symptoms and you lead a lifestyle that involves sitting or lack of movement, then you should try to get active. The movement will help burn calories and exercising can increase endorphins in the brain, lifting your mood. Even if you are working, make sure you have a regular break in which you leave the computer screen, walk around, and interact with other people. 

5. You Crave Carbohydrate and Sugar

Occasionally, some bodies can be resistant to insulin. Insulin is a hormone produced in the pancreas. It regulates how your cells burn and metabolize calories and energy.

Insulin resistance can manifest in a craving for carbohydrates and sugar. As your body can not absorb glucose, it needs the quick-burning energy from these products to function. However, it is a vicious circle as the more of them you eat, the more likely your body is to convert them to excess fat.

Try to regulate your diet by cutting down on refined sugar and carbs. Sugary drinks are the main contributing factor, as the fructose in them can cause spikes and troughs in your energy levels. 

Addressing the Problem

Once you think you have a slow metabolism and have started to address the problem, allow around 6 weeks to see if your change has made an impact. If this does not work, then seek the help of a medical professional. 

Are you ready to get started on the path to a healthier you? Call us today at 407-931-1492 to see if you qualify for our doctor supervised weight loss program.

Amidst the constant influx of new health information, it's valuable to remember the enduring power of established natural healthcare practices. While recent discussions might center on pharmaceutical breakthroughs or cutting-edge medical technologies, a healthcare discipline with over a century of history continues to empower individuals toward optimal well-being: chiropractic care.

Perhaps you've encountered recent news highlighting the growing interest in non-pharmacological pain relief methods, or maybe you've seen stories of athletes leveraging holistic therapies for enhanced performance. These trends reflect a significant shift in how many people are approaching their health – a move towards identifying and addressing the fundamental causes of health issues rather than merely treating symptoms. This core principle is central to chiropractic philosophy.

Established in 1895, chiropractic care is a healthcare profession dedicated to the intricate connection between the body's framework, especially the spine, and its overall operation, which is governed by the nervous system. Doctors of Chiropractic (DCs) are trained to diagnose, treat, and prevent disorders affecting the musculoskeletal system, recognizing the profound impact these disorders can have on the nervous system and consequently, on general health.

In contrast to conventional medical treatments that often target symptoms with drugs or surgery, chiropractic adopts a comprehensive and natural perspective. Chiropractors understand that discomfort and impaired function are often signals of an underlying imbalance within the body. Through careful evaluation of the spine and other joints, they identify areas of restricted movement or improper alignment, known as vertebral subluxations. These subluxations can disrupt the vital communication pathways of the nervous system between the brain and the rest of the body, potentially leading to pain, stiffness, and a wide array of health concerns.

The primary method employed by chiropractors is the chiropractic adjustment. This precise, gentle manual technique aims to restore proper movement and alignment to the affected joints. By correcting these subluxations, chiropractors seek to reduce nerve interference, allowing the body to restore its inherent ability to heal. In addition to adjustments, chiropractors may also utilize various natural therapeutic approaches, including tailored exercise programs, nutritional guidance, and lifestyle recommendations, to support comprehensive wellness.

The safety and effectiveness of chiropractic care have been extensively studied and affirmed. Research has consistently demonstrated its value as a safe and effective option for managing numerous musculoskeletal conditions, particularly lower back pain, neck pain, and headaches. By avoiding the use of medications and invasive procedures, chiropractic offers a non-surgical route to pain relief and improved function with a low incidence of adverse effects.

Consider the widespread issue of low back pain. Conventional medical management might involve prescribing pain medications or muscle relaxants to alleviate the immediate discomfort. While these can offer temporary relief, they often fail to address the underlying mechanical issues contributing to the pain. A chiropractor, however, will conduct a thorough examination of the spine to identify any misalignments that may be the root cause. Through specific adjustments, they aim to restore proper spinal biomechanics, reduce nerve irritation, and ultimately address the source of the pain, leading to more sustainable relief.

Chiropractic care extends beyond simply alleviating pain; it's about optimizing your body's innate healing capabilities. By promoting proper spinal alignment and healthy nervous system function, chiropractic can contribute to improved posture, increased energy levels, enhanced sleep quality, and an overall greater sense of well-being.

In a world often focused on immediate solutions, it's important to appreciate the enduring benefits of natural and holistic healthcare. Chiropractic care, with its long-standing history and commitment to addressing the fundamental causes of health issues, provides a safe and effective pathway towards a healthier and more active life. If you are seeking a natural approach to manage pain, improve your physical function, or simply enhance your overall health, consider connecting with your local Doctor of Chiropractic. Take the proactive step towards understanding the powerful connection between your spine and your health – your body will thank you for it.

In today's fast-paced world, bombarded by conflicting dietary advice and the allure of quick fixes, it's more crucial than ever to understand the fundamental role of healthy eating in achieving and maintaining vibrant well-being. While headlines might tout the latest superfood or fad diet, the enduring truth remains: consistently nourishing your body with wholesome foods is a cornerstone of a healthy lifestyle.

Recent research continues to underscore the profound impact of diet on various aspects of our health, extending far beyond just weight management. For instance, emerging studies are increasingly highlighting the intricate connection between gut health and everything from our immune system and mental well-being to our risk of chronic diseases. The gut microbiome, the trillions of bacteria residing in our digestive tract, is now recognized as a key player in overall health. A diet rich in fiber from fruits, vegetables, and whole grains feeds these beneficial bacteria, promoting a balanced and thriving gut ecosystem.

Furthermore, the news is often filled with discussions about the rising rates of chronic conditions like heart disease, type 2 diabetes, and certain types of cancer. A significant body of evidence points to dietary choices as a major modifiable risk factor for these diseases. Diets high in processed foods, saturated and trans fats, added sugars, and excessive sodium have been consistently linked to an increased risk. Conversely, diets rich in fruits, vegetables, whole grains, lean proteins, and healthy fats have been shown to be protective.

It's also worth noting the growing awareness of the impact of ultra-processed foods on our health. These are foods that have undergone extensive industrial processing and often contain numerous artificial ingredients, additives, and high levels of unhealthy fats, sugars, and salt. Recent studies suggest that high consumption of ultra-processed foods is associated with an increased risk of obesity, type 2 diabetes, heart disease, and even mental health issues. Learning to identify and limit these foods in our diets is a crucial step towards better health.

So, what practical steps can you take to nourish your body effectively and cultivate a healthier relationship with food? Here are some useful tips:

• Focus on Whole, Unprocessed Foods: Prioritize fruits, vegetables, whole grains (like quinoa, brown rice, and oats), lean proteins (such as fish, poultry, beans, and lentils), and healthy fats (like avocados, nuts, seeds, and olive oil). These foods provide a wealth of essential nutrients, including vitamins, minerals, fiber, and antioxidants, that support optimal bodily functions.
• Embrace the Rainbow: Aim to include a variety of colorful fruits and vegetables in your daily meals. Different colors often signify different phytonutrients, which are beneficial plant compounds with antioxidant and anti-inflammatory properties.
• Read Food Labels Carefully: Become aware of added sugars, unhealthy fats (saturated and trans fats), and sodium content in packaged foods. Understanding nutrition labels empowers you to make informed choices. Pay attention to serving sizes as well.
• Limit Processed and Ultra-Processed Foods: Be mindful of your intake of convenience foods, sugary drinks, processed snacks, and fast food. These often lack essential nutrients and are high in ingredients that can negatively impact your health.
• Cook More Meals at Home: Preparing your own meals gives you greater control over the ingredients and cooking methods, allowing you to create healthier and more balanced dishes.
• Stay Hydrated: Drink plenty of water throughout the day. Water is essential for numerous bodily functions, including nutrient transport, temperature regulation, and waste removal.
• Practice Mindful Eating: Pay attention to your hunger and fullness cues. Eat slowly and savor your food, avoiding distractions like screens. This can help prevent overeating and promote a healthier relationship with food.  
• Don't Strive for Perfection: Healthy eating is a journey, not a destination. Small, sustainable changes are more effective in the long run than drastic, restrictive diets. Allow for occasional indulgences and focus on building consistent healthy habits.

Nourishing your body with wholesome foods is an investment in your long-term health and well-being. By focusing on whole, unprocessed foods and being mindful of what you consume, you can lay a strong foundation for a vibrant and healthy life, supporting everything from your physical energy to your mental clarity. Embrace the power of food as medicine and take small, consistent steps towards a healthier you.