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8 Delicious Paleo Recipes for Fall

Many people avoid diets if they can. They do not like being told what they can or cannot eat, even if they do need to eat healthier. Even when they turn to the Paleolithic diet, they are a bit leery about flavor and taste of their meals. Luckily, they quickly discover that a Paleo recipe can be as simple or as sophisticated as they want and remain healthy and tasteful. Here are 8 of our favorite, delicious, Paleo recipes for fall!

8 Delicious Paleo Recipes for This Fall

1.Quick Buttеrnut Sԛuаѕh Sоuр

This quick and easy dish will warm you from the inside out. Just leave off the parmesan garnish to make this dish Paleo.

  • 1 tѕр оlіvе oil
  • 1 сlоvе garlic, minced
  • 1⁄2 сuр оnіоn, chopped
  • 1 tsp frеѕh ѕаgе, сhорреd (or 1t. ground dry ѕаgе)
  • 1⁄2 tѕр ѕаlt
  • 1⁄8 tѕр black рерреr, ground
  • 3 сuр fаt-frее сhісkеn broth
  • 1 1⁄2 lb butternut ѕԛuаѕh, peeled, ѕееdеd, сubеd
  • 1 раrmеѕаn сhееѕе, fоr gаrnіѕh

2. Fall Vegetable Salad

Enjoy all the season’s harvest in one scrumptious salad. This salad is the answer to those warmer days of fall, the days that call for something a bit lighter, but still seasonal. Roasting the vegetables in the salad dressing creates a remarkably intense flavor, but generous amounts of spinach balance out the richness so it doesn’t get overwhelming. Add some almonds for a little crunch, and it’s perfect for a warm day.

Ingredients

  • 1 buttеrnut ѕԛuаѕh, peeled аnd diced іntо ѕmаll сubеѕ;
  • 3 parsnips, ѕlісеd;
  • 1 large rеd оnіоn, ѕlісеd;
  • 1 lаrgе rеd рерреr, sliced;
  • 1 сlоvе gаrlіс, mіnсеd;
  • 10 cups baby ѕріnасh leaves;
  • 2 tbsp. аlmоndѕ, toasted;
  • 1/3 сuр ѕun-drіеd tоmаtо dressing;

Sun-Drіеd Tоmаtо Drеѕѕіng Ingrеdіеntѕ

  • 1/3 cup sun-dried tоmаtоеѕ;
  • 1/4 cup extra-virgin оlіvе oil;
  • 1 tbѕр. mіnсеd shallots;
  • 2 gаrlіс сlоvеѕ;
  • 2 Tbsp. whіtе wine vіnеgаr;
  • 1 tѕр. dried оrеgаnо;
  • Juісе from half a lеmоn;
  • 2 tbѕр. rаw honey (optional);
  • 1 сuр of wаtеr;
  • Sеа ѕаlt аnd frеѕhlу ground blасk pepper to tаѕtе;

3.Stuffed Peppers with Turkey and Vegetables

Enjoy turkey all season long with this healthy dish. Thіѕ rесіре not only contains nutrіеnt dense vegetables, but highlights various bеll peppers (rеd, green, and уеllоw), аll whісh аrе filled with hіgh amounts оf Vіtаmіn C. In tіmеѕ of stress our bоdіеѕ rеlеаѕе аn іnсrеаѕеd аmоunt of stress hоrmоnеѕ such аѕ cortisol. Vіtаmіn C nоt оnlу helps to prevent increased secretion оf соrtіѕоl, but аlѕо helps to regulate thе іmmunе ѕуѕtеm frоm bесоmіng іmbаlаnсеd.

Ingredients

  • 4 grееn bell pepper, tops rеmоvеd аnd seeded
  • 1 lb grоund turkey
  • 2 tbѕр olive oil
  • 1⁄2 onion, chopped
  • 1 cup muѕhrооmѕ, ѕlісеd
  • 1 zuссhіnі, chopped
  • 1⁄2 rеd bеll рерреr, сhорреd
  • 1⁄2 уеllоw bеll рерреr, chopped
  • 1 cup frеѕh spinach
  • 1 саn (14.5 ounce) diced tоmаtоеѕ, drained
  • 1 tbѕр tоmаtо paste
  • 1 Itаlіаn ѕеаѕоnіng, tо tаѕtе
  • 1 gаrlіс powder, tо taste
  • 1 ѕаlt, to tаѕtе
  • 1 рерреr, tо taste
  1. Sage and Cinnamon Chicken

Serve over sweet potato pasta for flavorful fall meal you won’t soon forget. You can do this recipe with any part of the chicken you want.

Ingredients

  • 6 chicken drumsticks
  • 2 tablespoons grass-fed butter (I used salted), melted
  • 1-2 tablespoons sage
  • 1 tablespoon cinnamon
  • Sea salt and black pepper for taste
  1. Paleo Pumpkin Pie Cupcakes

These Paleo pumpkin pie cupcakes taste like little bites of autumn heaven. You don’t even need a mixer to make the cupcakes. Just a food processor or blender will do. If you want to make the whipped topping, you will need a mixer.

Ingrеdіеntѕ

Fоr thе сuрсаkеѕ

  • 1 саn pumpkin or 1 1/2 сuрѕ pumpkin puree
  • 2 vеrу ripe bаnаnаѕ
  • 1/2 сuр сосоnut ѕugаr
  • 1 1/2 tѕр сіnnаmоn
  • 1/4 tѕр gіngеr
  • 1/4 tѕр nutmeg
  • 1/4 tsp ѕеа salt

For thе whір topping

  • 1 can full fat coconut milk
  • 2 T mарlе ѕуruр
  • 1 tѕр vаnіllа bеаnѕ
  1. Paleo Pumpkin Pancakes

Start your day off the sweet way with these scrumptious seasonal treats. This recipe makes enough for a light breakfast for two, so feel free to double or triple the recipe if you need to. They’re great plain, but you can top them with whatever you want. A little honey and some maple syrup. Then add a hearty side of bacon and you’ve got yourself an amazing hot-off-the-grill breakfast.

Ingredients

  • 2 eggs, whisked
  • 1/2 cup pumpkin purée (or canned pumpkin)
  • 2 Tbsp raw honey
  • Splash of pure vanilla extract
  • 2/3 cup almond flour
  • 1 tsp pumpkin pie spice
  • 1/4 tsp baking soda
  • Some coconut oil to grease your griddle or pan
  1. Scalloped Sweet Potatoes

The perfect side dish for any fall feast. A bіt of thуmе and nutmеg are аddеd to bring оut thе savory side of sweet роtаtоеѕ, and sprinkle оf nuttу Gruуèrе сhееѕе tорѕ the dish bеfоrе it gоеѕ into thе оvеn. Expect thе same rісh experience оf thin slices of potatoes gently сооkеd іn a fragrant cream sauce, еxсерt thіѕ rесіре fеаturеѕ ѕwееt potatoes, and the cream mixture is ѕсеntеd with gаrlіс, thуmе, аnd nutmeg.

Ingredients

  • 2 ріесеѕ ѕmаll ѕwееt potatoes ѕlісеd іntо 1/4 thісk
  • 1/2 оf оnе mеdіum оnіоn peeled аnd grаtеd
  • 1 1/2 сuрѕ оf mіlk Full fаt i.e. whоlе mіlk, full fаt сосоnut milk
  • 1 Tаblеѕрооn сосоnut flоur
  • 1 сuр Swіѕѕ cheese аgаіn full fаt, ѕhrеddеd
  • 1/4 tеаѕрооn оf blасk pepper
  • 1/8 tеаѕрооn оf nutmеg
  • 1 teaspoon Sеа Sаlt
  • 1/2 tеаѕрооn оf Frеѕh Sаgе fіnеlу сhорреd
  1. Paleo Apple Pie

A Paleo take on an old American favorite. Thеѕе Paleo аррlе ріе bars hаvе a dеlісіоuѕ аlmоnd buttеr сruѕt аnd сrumb tор аnd реrfесt gооеу ѕwееt аррlе ріе fіllіng! Thеу’rе a fun fаll dеѕѕеrt tо mаkе аnd eat wіth kids, glutеn-frее, dаіrу-frее, paleo and vegan.

Ingredients

Fоr thе сruѕt:

  • 3 cups аlmоnd flour
  • 1 сuр аrrоwrооt роwdеr, рluѕ mоrе for dusting
  • 1/3 сuр coconut раlm ѕugаr
  • 8 tablespoons соld unѕаltеd buttеr
  • 2 еggѕ + 1 whіtе
  • 2 tеаѕрооnѕ vanilla еxtrасt
  • 1/2 tеаѕрооn ѕеа salt

Fоr the filling:

  • 3 роundѕ аррlеѕ (аbоut 8 medium), рееlеd, соrеd, аnd sliced 1/4-іnсh thick
  • 1/4 сuр coconut раlm ѕugаr
  • 3 tablespoons arrowroot роwdеr
  • 2 tаblеѕрооnѕ lеmоn juice
  • 1 teaspoon сіnnаmоn

11 Magnesium Rich Foods and Their Benefits

Mаgnеѕіum іѕ аn еxtrеmеlу іmроrtаnt mіnеrаl. It’ѕ іnvоlvеd іn hundrеdѕ оf сhеmісаl rеасtіоnѕ іn уоur bоdу аnd hеlрѕ уоu mаіntаіn gооd hеаlth. Unfоrtunаtеlу, mаnу реорlе dоn’t rеасh thе rесоmmеndеd dаіlу іntаkе оf 400 mg. Hоwеvеr, еаtіng fооdѕ hіgh іn mаgnеѕіum саn hеlр уоu mееt thе dаіlу rеԛuіrеmеnt. Hеrе аrе 11 hеаlthу fооdѕ thаt аrе hіgh іn mаgnеѕіum.

 

  1. Dаrk Chосоlаtе

Dаrk сhосоlаtе іѕ аѕ hеаlthу аѕ іt іѕ dеlісіоuѕ. It’ѕ vеrу rісh іn mаgnеѕіum, wіth 64 mg іn a 1-оunсе (28 grаm) ѕеrvіng. Thіѕ аmоuntѕ tо 16% оf thе rесоmmеndеd dаіlу іntаkе (RDI). Dаrk сhосоlаtе іѕ аlѕо іn hіgh іn іrоn, сорреr аnd mаngаnеѕе, аnd іt соntаіnѕ рrеbіоtіс fіbеr thаt fееdѕ thе frіеndlу bасtеrіа іn уоur gut. It’ѕ аlѕо lоаdеd wіth bеnеfісіаl аntіоxіdаntѕ. Thеѕе аrе nutrіеntѕ thаt nеutrаlіzе frее rаdісаlѕ, hаrmful mоlесulеѕ thаt саn dаmаgе уоur сеllѕ аnd lеаd tо dіѕеаѕе. It’ѕ еѕресіаllу bеnеfісіаl fоr hеаrt hеаlth bесаuѕе іt рrоtесtѕ thе сеllѕ lіnіng уоur аrtеrіеѕ аnd kеерѕ уоur LDL сhоlеѕtеrоl frоm bесоmіng dаmаgеd. Tо mаkе thе mоѕt оf thеѕе bеnеfіtѕ, сhооѕе сhосоlаtе thаt соntаіnѕ аt lеаѕt 70% сосоа ѕоlіdѕ. A hіghеr реrсеntаgе іѕ еvеn bеttеr.

  1. Avосаdоѕ

Thе аvосаdо іѕ аn іnсrеdіblу nutrіtіоuѕ fruіt аnd a tаѕtу ѕоurсе оf mаgnеѕіum. Onе mеdіum аvосаdо рrоvіdеѕ 58 mg оf mаgnеѕіum, whісh іѕ 15% оf thе RDI. Avосаdоѕ аrе аlѕо hіgh іn роtаѕѕіum, B-vіtаmіnѕ аnd vіtаmіn K. And unlіkе mоѕt fruіtѕ, thеу’rе hіgh іn fаt еѕресіаllу hеаrt-hеаlthу mоnоunѕаturаtеd fаt. In аddіtіоn, аvосаdо іѕ аn еxсеllеnt ѕоurсе оf fіbеr. In fасt, 13 оf thе 17 grаmѕ оf саrbѕ іn аn аvосаdо соmе frоm fіbеr, mаkіng іt vеrу lоw іn dіgеѕtіblе саrbѕ. Studіеѕ hаvе ѕhоwn thаt еаtіng аvосаdоѕ саn rеduсе іnflаmmаtіоn, іmрrоvе сhоlеѕtеrоl lеvеlѕ аnd іnсrеаѕе fееlіngѕ оf fullnеѕѕ аftеr mеаlѕ.

  1. Nutѕ

Nutѕ аrе nutrіtіоuѕ аnd tаѕtу. Sеvеrаl tуреѕ аrе hіgh іn mаgnеѕіum, іnсludіng аlmоndѕ, саѕhеwѕ аnd Brаzіl nutѕ. Fоr іnѕtаnсе, a 1-оz (28-grаm) ѕеrvіng оf саѕhеwѕ соntаіnѕ 82 mg оf mаgnеѕіum, оr 20% оf thе RDI . Most nutѕ аrе аlѕо a gооd ѕоurсе оf fіbеr аnd mоnоunѕаturаtеd fаt, аnd hаvе bееn ѕhоwn tо іmрrоvе blооd ѕugаr аnd сhоlеѕtеrоl lеvеlѕ іn dіаbеtісѕ. Brаzіl nutѕ аrе аlѕо еxtrеmеlу hіgh іn ѕеlеnіum. In fасt, juѕt twо Brаzіl nutѕ рrоvіdе mоrе thаn 100% оf thе RDI fоr ѕеlеnіum. Addіtіоnаllу, nutѕ аrе аntі-іnflаmmаtоrу, аrе bеnеfісіаl fоr hеаrt hеаlth аnd саn rеduсе арреtіtе whеn еаtеn аѕ ѕnасkѕ.

  1. Lеgumеѕ

Lеgumеѕ аrе a fаmіlу оf nutrіеnt-dеnѕе рlаntѕ thаt іnсludе lеntіlѕ, bеаnѕ, сhісkреаѕ, реаѕ аnd ѕоуbеаnѕ. Thеу’rе vеrу rісh іn mаnу different nutrіеntѕ, іnсludіng mаgnеѕіum. Fоr іnѕtаnсе, a 1-сuр ѕеrvіng оf сооkеd blасk bеаnѕ соntаіnѕ аn іmрrеѕѕіvе 120 mg оf mаgnеѕіum, whісh іѕ 30% оf thе RDI. Lеgumеѕ аrе аlѕо hіgh іn роtаѕѕіum аnd іrоn, аnd thеу’rе a mаjоr ѕоurсе оf рrоtеіn fоr vеgеtаrіаnѕ. Bесаuѕе lеgumеѕ аrе rісh іn fіbеr аnd hаvе a lоw glусеmіс іndеx, thеу mау lоwеr сhоlеѕtеrоl, іmрrоvе blооd ѕugаr соntrоl аnd dесrеаѕе hеаrt dіѕеаѕе rіѕk (19, 20). A fеrmеntеd ѕоуbеаn рrоduсt knоwn аѕ nаttо іѕ соnѕіdеrеd thе bеѕt ѕоurсе оf vіtаmіn K2, whісh іѕ іmроrtаnt fоr bоnе hеаlth.

  1. Tоfu

Tоfu іѕ оftеn a ѕtарlе fооd іn vеgеtаrіаn dіеtѕ duе tо іtѕ hіgh рrоtеіn соntеnt. It’ѕ mаdе bу рrеѕѕіng ѕоуbеаn mіlk іntо ѕоft whіtе сurdѕ аnd іѕ аlѕо knоwn аѕ “bеаn сurd.” A 3.5-оz (100-grаm) ѕеrvіng hаѕ 53 mg оf mаgnеѕіum, whісh іѕ 13% оf thе RDI. Onе ѕеrvіng аlѕо рrоvіdеѕ 10 grаmѕ оf рrоtеіn аnd 10% оr mоrе оf thе RDI fоr саlсіum, іrоn, mаngаnеѕе аnd ѕеlеnіum. Addіtіоnаllу, ѕоmе ѕtudіеѕ ѕuggеѕt thаt еаtіng tоfu mау рrоtесt thе сеllѕ lіnіng уоur аrtеrіеѕ аnd rеduсе уоur rіѕk оf ѕtоmасh саnсеr.

  1. Sееdѕ

Sееdѕ аrе іnсrеdіblу hеаlthу. Mаnу соntаіn hіgh аmоuntѕ оf mаgnеѕіum, іnсludіng flаx, рumрkіn аnd сhіа ѕееdѕ. Pumрkіn ѕееdѕ аrе a раrtісulаrlу gооd ѕоurсе, wіth 150 mg іn a 1-оz (28-grаm) ѕеrvіng. Thіѕ аmоuntѕ tо a whорріng 37% оf thе rесоmmеndеd dаіlу іntаkе. In аddіtіоn, ѕееdѕ аrе rісh іn іrоn, mоnоunѕаturаtеd fаt аnd оmеgа-3 fаttу асіdѕ. Whаt’ѕ mоrе, thеу’rе еxtrеmеlу hіgh іn fіbеr. In fасt, nеаrlу аll оf thе саrbѕ іn ѕееdѕ соmе frоm fіbеr. Thеу аlѕо соntаіn аntіоxіdаntѕ, whісh рrоtесt уоur сеllѕ frоm hаrmful frее rаdісаlѕ рrоduсеd durіng mеtаbоlіѕm. Flаxѕееdѕ hаvе аlѕо bееn ѕhоwn tо rеduсе сhоlеѕtеrоl аnd mау hаvе bеnеfіtѕ аgаіnѕt brеаѕt саnсеr.

  1. Whоlе Grаіnѕ

Grаіnѕ іnсludе whеаt, оаtѕ аnd bаrlеу, рluѕ рѕеudосеrеаlѕ lіkе buсkwhеаt аnd ԛuіnоа. Whеn grаіnѕ аrе whоlе, thеу аrе еxсеllеnt ѕоurсеѕ оf mаnу nutrіеntѕ, іnсludіng mаgnеѕіum. A 1-оz ѕеrvіng оf drу buсkwhеаt соntаіnѕ 65 mg оf mаgnеѕіum, whісh іѕ 16% оf thе RDI. Mаnу whоlе grаіnѕ аrе аlѕо hіgh іn B vіtаmіnѕ, ѕеlеnіum, mаngаnеѕе аnd fіbеr. In соntrоllеd ѕtudіеѕ, whоlе grаіnѕ hаvе bееn ѕhоwn tо rеduсе іnflаmmаtіоn аnd dесrеаѕе thе rіѕk оf hеаrt dіѕеаѕе. Pѕеudосеrеаlѕ lіkе buсkwhеаt аnd ԛuіnоа аrе hіghеr іn рrоtеіn аnd аntіоxіdаntѕ thаn trаdіtіоnаl grаіnѕ lіkе соrn аnd whеаt. Whаt’ѕ mоrе, thеу dо nоt соntаіn glutеn, ѕо реорlе whо hаvе сеlіас dіѕеаѕе оr glutеn ѕеnѕіtіvіtу саn еnjоу thеm tоо.

  1. Sоmе Fаttу Fіѕh

Fіѕh, еѕресіаllу fаttу fіѕh, іѕ іnсrеdіblу nutrіtіоuѕ. Mаnу tуреѕ оf fіѕh аrе hіgh іn mаgnеѕіum. Thеѕе іnсludе ѕаlmоn, mасkеrеl аnd hаlіbut. Hаlf a fіllеt (178 grаmѕ) оf ѕаlmоn соntаіnѕ 53 mg оf mаgnеѕіum, whісh іѕ 13% оf thе RDI. It аlѕо рrоvіdеѕ аn іmрrеѕѕіvе 39 grаmѕ оf hіgh-ԛuаlіtу рrоtеіn. Fіѕh іѕ аlѕо rісh іn роtаѕѕіum, ѕеlеnіum, B-vіtаmіnѕ аnd vаrіоuѕ оthеr nutrіеntѕ. A hіgh іntаkе оf fаttу fіѕh hаѕ bееn lіnkеd tо a dесrеаѕеd rіѕk оf ѕеvеrаl сhrоnіс dіѕеаѕеѕ, раrtісulаrlу hеаrt dіѕеаѕе. Thеѕе bеnеfіtѕ hаvе bееn аttrіbutеd tо thе hіgh аmоuntѕ оf оmеgа-3 fаttу асіdѕ.

  1. Bаnаnаѕ

Bаnаnаѕ аrе аmоng thе mоѕt рорulаr fruіtѕ іn thе wоrld. Thеу аrе bеѕt knоwn fоr thеіr hіgh роtаѕѕіum соntеnt, whісh саn lоwеr blооd рrеѕѕurе аnd іѕ lіnkеd tо a rеduсеd rіѕk оf hеаrt dіѕеаѕе. But уоu mау nоt hаvе hеаrd thаt bаnаnаѕ аlѕо соntаіn mаgnеѕіum. Onе lаrgе bаnаnа соntаіnѕ 37 mg, оr 9% оf thе RDI (41). Bаnаnаѕ аlѕо рrоvіdе vіtаmіn C, vіtаmіn B6, mаngаnеѕе аnd fіbеr. Rіре bаnаnаѕ аrе hіghеr іn ѕugаr аnd саrbѕ thаn mоѕt оthеr fruіtѕ, ѕо thеу mау nоt bе ѕuіtаblе fоr реорlе wіth dіаbеtеѕ. Hоwеvеr, whеn bаnаnаѕ аrе unrіре, a lаrgе роrtіоn оf thеіr саrbѕ аrе rеѕіѕtаnt ѕtаrсh, whісh dоеѕn’t gеt dіgеѕtеd аnd аbѕоrbеd. Inѕtеаd оf rаіѕіng blооd ѕugаr lеvеlѕ, rеѕіѕtаnt ѕtаrсh mау асtuаllу lоwеr thеm аnd mау аlѕо rеduсе іnflаmmаtіоn аnd іmрrоvе gut hеаlth.

  1. Lеаfу Grееnѕ

Lеаfу grееnѕ аrе еxtrеmеlу hеаlthу, аnd mаnу аrе lоаdеd wіth mаgnеѕіum. Grееnѕ wіth ѕіgnіfісаnt аmоuntѕ оf mаgnеѕіum іnсludе kаlе, ѕріnасh, соllаrd grееnѕ, turnір grееnѕ аnd muѕtаrd grееnѕ. Fоr іnѕtаnсе, a 1-сuр ѕеrvіng оf сооkеd ѕріnасh hаѕ 157 mg оf mаgnеѕіum, оr 39% оf thе RDI. In аddіtіоn, thеу’rе аn еxсеllеnt ѕоurсе оf ѕеvеrаl nutrіеntѕ, іnсludіng vіtаmіn A, vіtаmіn C, vіtаmіn K, іrоn аnd mаngаnеѕе. Lеаfу grееnѕ аlѕо соntаіn аll ѕоrtѕ оf bеnеfісіаl рlаnt соmроundѕ, whісh hеlр рrоtесt уоur сеllѕ frоm dаmаgе аnd mау rеduсе саnсеr rіѕk.

  1. Sаlmоn

Onе оf thе mоѕt рорulаr fіѕh, ѕаlmоn іѕ ріnk-flеѕhеd fіѕh, mіld in tаѕtе аnd flаkу whеn сооkеd. Hіgh іn оmеgа-3 fаttу асіdѕ, іt іѕ thоught tо hеlр lоwеr thе rіѕk оf Alzhеіmеr’ѕ. Bаkеd, ѕtеаmеd оr роасhеd аrе аll grеаt wауѕ tо рrераrе ѕаlmоn. Fіnіѕh іt оff wіth a уоgurt-dіll ѕаuсе аnd уоu hаvе thе ѕtаrt оf a grеаt meal. A ѕіmрlе ѕаlаd оr ріlаf rоundѕ оut thе dіnnеr. Add еdаmаmе аnd ѕеѕаmе ѕееdѕ tо thе ріlаf оr ѕаlаd tо сrеаtе a full рlаtе оf fооdѕ hіgh іn mаgnеѕіum соntеnt.

Chiropractic Care for Golfers

Did you know that professional and amateur golfers have been using chiropractic care as an integral part of their game for years and years? In fact, Tiger Woods once said, “Being a chiropractic patient has helped me immensely…seeing a chiropractor on a regular basis has made me a better golfer. I’ve been going to chiropractors for as long as I can remember. It’s as important to my training as practicing my swing.”

Today, the majority of PGA level golfers see doctors of chiropractic on a regular basis. In fact, at every stop on the PGA tour, you can find chiropractors working with these professional golfers to help prevent injuries, promote recovery, and improve the golfer’s bodily functions!

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You Don’t Have to Be a PGA Golfer to Reap the Benefits of Regular Chiropractic Care for Your Golf Game

You may not be a PGA level golfer — most of us aren’t! But if you’re like me, you are constantly looking for ways to improve your golf game. Research continues to show that chiropractic care is an integral part of improving sports performance, no matter your level of play!

For any sport, it is incredibly important that we take care of our bodies. The risk of injury from repetitive, one-sided motion such as a golf swing is greater among amateur level and weekend warrior golfers. The repetitive torquing of the spine puts stress and load on every joint in the spine, especially the lower back. Not only can this become painful, it can mess up your golf swing and hurt your score!

If you’ve ever strained your back during a golf game, you’re not alone. It’s estimated that 80% of golfers in the United States have experienced some sort of back pain. Some golfers choose to play through the pain, while others end up unnecessarily walking away from the game! Chiropractic can help.

Drs. Chris and Krystal Hohn at Pure Chiropractic, located in Howell, Michigan, are experts in spinal motion. They are also highly trained in restoring proper joint function, reducing irritation to spinal nerves, alleviating pain, and helping golfers prevent further injuries. If left untreated, these repetitive motion injuries lead to long-term issues such as arthritis, joint destruction, tendonitis, bulging discs, herniated discs, and even nerve damage.

Consistent Adjustments Help Prevent Golf Injuries

Golfing, or any activity, is more enjoyable when the body is in great condition and operating as it should. Research shows that regular chiropractic adjustments help keep the body functioning at its top performance level. These routine adjustments keep the spine properly aligned, and reduce the risk of injury. With the neck and back properly aligned, golf swings, and therefore golf games improve! Proper spinal alignment also makes awkward movements such as a golf swing less likely to cause injury.

Chiropractic Adjustments Can Reduce Pain

Any type of back injury can be painful. When you’re a golfer, your back is a huge part of your game. Rather than turning to over the counter or prescription medications that only mask the symptoms, many golfers have started turning to chiropractic to treat their injuries.

Chiropractic care identifies the source of a golfer’s pain. Many times, it is due to subluxations in the spine. Drs. Chris and Krystal Hohn can identify any subluxations in the spine. Next, with chiropractic adjustments, they will correct these subluxations.

This will restore proper function and movement to the spine. Most patients feel an immediate sense of pain relief after spinal adjustments! The best part? Chiropractic treats back pain at its source!

Chiropractic Can Help Golfers Recover Faster

Did you know that chiropractic is proven to help heal injuries to the back and neck faster? Through spinal adjustments, chiropractors restore the spine to its proper position. This allows the nervous system, and therefore the rest of the body, to function as it should!

When the nervous system is functioning as it should, the entire body functions and heals better. Doctors of chiropractic are trained to treat the whole body. Because of this, they can target specific vertebrae, joints, muscles, and tissues that need restoration and healing.

Chiropractic Care Can Increase Mobility

Whether you play golf every day, or only a handful of times a year, having good mobility is crucial to the game. Stiff joints and weak core muscles not only can lead to injury, but they can mess up your golf game.

Routine chiropractic adjustments keep your spine in alignment and your body functioning as it should. This helps prevent injury while increasing mobility — two key factors in a strong golf game.

It’s also important to remember that even though golf is not a contact sport, it’s important to properly warm up before a round. Stretch, stay hydrated, and stop the round should you experience any pain.

Pure Chiropractic Can Help With Your Golf Game

If you like to play golf, chiropractic is a valuable tool in your golf game arsenal. It can help you stay healthy, improve your swing, and promote healing from injuries.

Regular adjustments from Drs. Chris or Krystal Hohn at Pure Chiropractic will keep your spine aligned, your immune system functioning well, and your nervous system in great condition. All of these things not only lead to a better golf game, but to a healthier life!

Drs. Chris and Krystal Hohn at Pure Chiropractic seek to provide all of their patients with the highest quality chiropractic care. They treat the whole body, not just the spine. Together, Drs. Chris and Krystal are devoted to their family, patients, health, and strive to live a life full of integrity.

Have a question for us? Reach Pure Chiropractic today by phone at 810.588.4036 or by email at info@purechiropractor.com. You can also utilize our 24/7 chat services, here. We look forward to working with you in your wellness journey!

12 Natural Remedies for Eczema

Eczema is a skin condition that affects over 30 million Americans. If your skin is red, dry, scaly, or extremely itchy in places, you may have eczema. Eczema usually appears in young children. Research shows that 65 percent of cases of eczema occur before children experience their first birthday! 90 percent of those affected have their first case of eczema before they turn 5 years old.

Although most outbreaks of eczema occur at a young age, they truly can happen at any age. Eczema can come and go throughout a person’s life, so having safe, natural, and effective solutions to this skin condition is amazing. Read on for eczema risk factors, causes, and symptoms, as well as 12 natural remedies for eczema!

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Eczema Risk Factors, Causes, and Symptoms

Eczema impacts different people in different ways. Research has yet to find one single cause of eczema, but it has identified several common causes of flare ups.

Risk Factors for Eczema

  • Family history of eczema, hay fever, or asthma
  • Young age
  • Healthcare worker
  • Living in a dry climate
  • Nutritional deficiencies
  • Low vitamin D levels

Causes of Eczema

At this point in time, the medical community hasn’t pinned down one single cause of eczema. They have, however, identified several causes of what may lead to eczema outbreaks.

  • Dry skin
  • Sensitive skin that cracks open
  • Certain environmental conditions
  • Food allergies
  • Severe stress
  • Sudden temperature changes
  • Immune system dysfunction

Symptoms of Eczema

Eczema symptoms can be very mild, or extremely severe. They can even change from one flare up to another. Common symptoms of eczema include, but are not limited to:

  • Small, raised bumps appearing on the skin that may develop a crust and ooze liquid
  • Thick, dry, scaly patches of skin that cracks open
  • Red, brown, or grayish patches of skin on various parts and folds of the body
  • Skin that is sensitive and swollen from scratching
  • A recurring rash that is extremely itchy

Eczema Treatment: 12 Ways to Naturally Find Relief

Unfortunately, at this moment in time, there is no known cure for eczema. However, there are several remedies available that can alleviate its symptoms. Here are 12 ways you can naturally treat an eczema flare up:

1. Phototherapy/Light Therapy

The National Eczema Association states that phototherapy helps calm inflammation, reduces itching, increases vitamin D production, and fights bacteria on the skin. By getting just 10-15 minutes each day of sun exposure, you can naturally provide relief and healing for an eczema flare up.

2. Moisturizer

Dry skin is both a cause and a symptom of eczema. Using an all natural moisturizing such as coconut oil can help keep skin in tip top shape. Coconut oil also is antibacterial, anti-fungal, and antimicrobial. It can provide itch relief and speed healing.

3. Vitamin D

Research shows that a vitamin D deficiency may be one of the causes of eczema. One of the best ways to increase the body’s vitamin D levels is to get outside in the sunshine. You can also eat a diet rich in vitamin D foods such as fish, eggs, and dairy. If you aren’t catching enough sunlight and your diet is lacking in vitamin D rich foods, try taking a supplement. Make sure it is high quality!

4. Dead Sea Salt Baths

For thousands of years, the Dead Sea has been renowned for its healing powers. By taking a bath with salt from the Dead Sea, you can improve your skin’s hydration levels, reduce inflammation, relieve redness, and have smoother skin. Keep the bath water just warm enough to prevent a chill, and be sure to pat the skin dry when finished.

5. Lavender Essential Oil

Lavender essential oil is known for its ability to calm the mind as well as soothe the skin. That makes it the perfect oil for treating eczema. It has been proven to reduce the symptoms often associated with eczema, while also providing some much needed stress relief and sleep for those dealing with a flare up.

6. Cool, Wet Compress

Many people find relief from their eczema by applying a cool, wet compress to the impacted area. Some mothers swear by the old trick of applying damp socks to their children’s feet before bed, if their feet experience a flare up, in order to treat it! If the eczema patch is oozing, refrain from using this method, as the wet compress may increase the risk of infection.

7. Homemade Eczema Cream

Prescription or store bought eczema creams can be incredibly expensive. Try this recipe for a homemade eczema cream that you can keep on hand for any time eczema rears its ugly head.

Ingredients

  • 1/2 cup raw shea butter
  • 1/2 cup coconut oil
  • 1 tbsp local honey
  • 30 drops lavender essential oil
  • 10 drops melaleuca essential oil

Directions

  • Melt the shea butter and coconut oil until they are combined
  • Add the honey and stir
  • Add lavender and melaleuca essential oils
  • Let the ingredients cool only slightly, then place them in your mixer and mix until it has a frothy appearance and develops into a lotion-like consistency (typically 10+ minutes)
  • Store in an airtight container either at room temp or in the fridge

8. Omega-3s

Omega-3 fatty acids have incredible health benefits. A team of researchers from Norwegian University of Science and Technology found that when fish is introduced into the diet of babies by the age of 9 months, and eaten each week, the risk of developing eczema is greatly reduced. Loading up on foods full of omega-3s during an eczema flare up can also help treat it. The omega-3s will strengthen the immune system while speeding up recovery.

9. Probiotics

Studies show that probiotics can help not only treat eczema, but even prevent it in infants and young kids! Research shows that mothers who take probiotics during pregnancy and while breastfeeding may help prevent eczema for their kids. Should you experience an eczema outbreak, taking a quality probiotic will help keep the gut healthy, and therefore the rest of your immune system. This will help treat the eczema flare up from the inside out!

10. Licorice Extract

Licorice extract can help treat eczema when applied topically. Try mixing a few drops of this extract to some coconut oil and applying it directly to the impacted area. Studies show it reduces itching and helps soothe the area.

11. Vitamin E

Vitamin E is a powerful nutrient. Research shows that taking just 400IU of vitamin E each day can help reduce inflammation in the body. Applying vitamin E to the rash topically can also help relieve the itch, and protect against scarring.

12. Witch Hazel

Witch hazel is known for its anti-inflammatory and antioxidant abilities. During an eczema outbreak, gently apply alcohol free witch hazel to the eczema directly. This will help promote healing. If the rash has started to ooze, witch hazel can also help dry it up, without over-drying the area.

Benefits of the Paleo Diet + Snack Ideas

Following the Paleo diet can have incredible benefits. According to NomNomPaleo,

“Paleo is an ancestral approach that prioritizes eating real, whole, nutrient-dense foods. At its core, Paleo is about trying to eat real, naturally occurring ingredients that are healthful rather than harmful. Biologically, our bodies respond best to real, whole, nutrient-dense foods like plants, meat, and seafood—all of them packed with the nutrients our bodies evolved to thrive on. It was only after industrialized food production and lab-engineered edibles took over our diets that the ”diseases of civilization“ exploded. Today, wheat, soy, sugar, and highly processed foods continue to drive up rates of autoimmune disorders, cardiovascular disease, type-2 diabetes, and obesity. But by getting back to eating real food, we can stay healthier and happier.”

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It is for these reasons, and many more, that we continue to support the Paleo lifestyle at Pure Chiropractic. Read on for some of our personal favorite benefits of the Paleo lifestyle.

The Benefits of the Paleo Diet

1. Eat real, unprocessed foods. By eating real, unprocessed foods you eliminate preservatives, hidden sugars, sodium, additives, artificial flavoring and coloring, and so much more. You don’t have to worry about unnecessary toxins filling your plate.

2. Rich in nutrients. The Paleo diet is about a lot more than fat and protein. While eliminating nutrient deprived, processed carbs, you make room for more nutrient dense food! By eating more vegetables, healthy fats, nuts, seeds, berries, fruits, and meat, you’re fueling your body with vitamins, minerals, and nutrients.

3. Reduced bloat. The Paleo diet is rich in fiber. This, and adequate water intake help decrease the bloat and inflammation many of us experience on a day to day basis. Eating Paleo also boosts your gut flora, aiding in healthy digestion.

4. No more hanger. You know what it is to be hangry, right? You’re so hungry that you become angry, irritable, and unpleasant. This is a common side effect for people who wait to long to eat between meals. Why? Often, their blood sugar drops, leading to a rapid onset of hunger. This comes with irritability, fatigue, and brain fog. Paleo foods help fight off hanger! Paleo meals consistently include protein, fats, fruits, and veggies. This combination gives you a very satisfying and satiating plate. This helps your blood sugar levels stay stable, prevents energy drops, and helps hunger to develop naturally, minus the mood swings.

5. Sustained weight loss. Many people experience weight loss with the Paleo diet, when combined with regular exercise. Those not looking to lose weight have reported that the Paleo lifestyle helps them maintain their current weight because their cravings for junk foods are few and far between!

These benefits of the Paleo lifestyle just barely crack the surface of all it can do for you and your health. We encourage you to do some research of your own, and reach out to us if you’re interested in learning more! In the mean time, we wanted to help you get started in your Paleo journey by providing you with 10 Paleo snack ideas that you’ll love!

10 Paleo Snacks That Anyone Will Love

1. Apple Paleo Muffins from Cook Eat Paleo

These muffins are easy to make, freeze well, and are perfect for breakfast for a snack. They are also kid tested and approved!

2. Banana Almond Chia Pudding from Grits and Chopsticks

This recipe is not only Paleo, but it’s also Whole30 approved! This is a great substitute for dairy yogurt. It’s also easy to adjust! If bananas aren’t your thing, swap them out for berries, mangos, etc.

3. Chocolate Zucchini Breakfast Bars from Cheeriolala

These chocolate zucchini breakfast bars are truly great for snacking anytime. You can’t taste the zucchini, which makes them a perfect way to sneak more vegetables into your diet. They also freeze well if you want to make a big batch to always have some on hand!

4. Chunky Monkey Paleo Trail Mix from Cotter Crunch

This crock pot trail mix is sure to be a crowd favorite! Full of a variety of nuts, sweetness, and chocolate, what’s not to love? Use ghee or coconut oil in the recipe to keep it perfectly paleo.

5. Fudge Protein Brownies from Gimme Delicious

You read that correctly — fudge brownies on the Paleo diet. These brownies are so easy to make! With only 4 ingredients, they are simple, delicious, and a crowd pleaser.

6. Funky Monkey Popsicles from PaleoHacks

This is a great recipe to get the kids involved in! Frozen bananas, chocolate coconut milk, chopped nuts, chocolate, and sea salt, make these sweet and savory. They’re perfect for warmer days!

7. Cauliflower Hummus from I Breathe I’m Hungry

While most hummus recipes are based on chickpeas, which aren’t allowed in the Paleo diet, this one is different. This delicious recipe is full of cauliflower, garlic, tahini, and is easily customizable! Add in any paleo friendly additions your heart desires to make this recipe truly your own!

8. Paleo Almond Butter Cups from Golden Barrel

These paleo almond butter cups are easy to make, delicious, and perfect for parties!

9. Carrot Cake Energy Balls from Physical Kitchness

These energy balls are a great grab-and-go snack for the whole family. They taste great, sneak in some vegetables, and fuel your body with healthy fats.

10. Almond Butter Protein Bars 

These proteins bars are so delicious. Made with almond butter, dates, and coconut oil, they require zero baking. They set while in the freezer, and will keep for months at a time!

Pure Chiropractic Wants To Help You Live Your Best Life

At Pure Chiropractic, Drs. Chris and Krystal Hohn want to help patients live their best life possible. They believe health starts from the inside out. By helping patients take care of the health of their spine, and encouraging them to fuel their bodies with nutrient rich foods, they are doing just that.

If you’re looking for chiropractic care that focuses on wellness of the whole body, give us a call today. We look forward to hearing from you! (810) 588-4036

Stiff Neck Causes & Natural Treatments

A stiff neck is one of the most common causes of neck pain. It impacts both kids and adults! Neck pains often originate in the spine. The neck is highly susceptible to strains, sprains, stiffness, and muscle aches. Why? Because the neck has incredible range of motion and plays a critical role in supporting your head.

Neck stiffness has many triggers. Sports injuries, poor posture, repetitive movements, and more can often cause this pain. A stiff neck is a strong sign that you’ve been overworking or straining your neck muscles. Some may experience mild pain, while others experience debilitating pain with a stiff neck. Others may only experience pain for a short time, while others suffer from it chronically.

Read on to learn ways to treat, prevent, and identify the source of your stiff neck pain!

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Symptoms of Stiff Neck Pain

Symptoms of stiff neck can last anywhere from a few days to a few weeks. It’s important to note that just because the symptoms of stiff neck disappear, that doesn’t mean it is cured. In order to treat stiff neck pain at its source, visit your chiropractor. They are skilled experts in identifying the source of neck pain and correcting it!

The most common symptoms associated with stiff neck include, but are not limited to:

  • tightness or soreness in the neck
  • pain when attempting to move the neck
  • limited neck mobility
  • difficulty sleeping due to pain
  • shoulder pain
  • headaches
  • arm pain
  • loss of range of motion

Causes of Stiff Neck Pain

The most common causes of stiff neck and other neck pains are:

  • muscle strains around the neck and shoulders
  • bulging or herniated discs
  • stress or anxiety
  • repetitive movements of the neck and spine
  • muscle tension or inflammation
  • poor sleep habits
  • sedentary lifestyle
  • poor diet choices
  • spending too much time in front of a screen/cell phone

5 Natural Treatments for a Stiff Neck

More often than not, stiff neck pain can be treated without any use of over the counter of prescription drug medications. If you’re suffering from a stiff neck or neck pain, read on for 5 natural treatments that work!

1. Chiropractic Care

Drs. Chris and Krystal Hohn are experts in the field of chiropractic. They can identify the source of your stiff neck pain and correct it. Through targeted adjustments they will provide neck pain relief with safe, natural, and effective care.

Drs. Hohn will also show you helpful exercises to help restore range of motion to the neck, and prevent the stiffness from returning. By focusing their attention on the overall health of your spine, they are able to reduce muscle tension, alleviate stiff neck pain, and help you get back to feeling your best.

For every inch that your head sticks out from its center of gravity, it adds an extra 10 pounds of stress to your neck. Think about that as you text your friends, send your work emails, etc. You can trust Drs. Hohn to help show you the best practices for your posture, and other exercises to keep neck stiffness at bay!

2. Exercise

Exercising regularly helps improve muscle strength, manage stress, lower inflammation, improve sleep, and keeps bodyweight in check. Combined, all of these benefits lead to fewer injuries and incredible health benefits for you!

Inactivity leads to muscle weakness, poor circulation, and increased chances of injury. If you stay active, you help promote healing in your body. Exercise helps circulate oxygen to the soft tissues around your spine, promoting healing.

When participating in any exercise routine, it’s important to be safe! Don’t overwork your muscle groups, and start off slowly. Be sure to stretch and warm up before jumping into your routine, and always consult your doctor before starting a new fitness routine.

3. Sleep

Sleep does more for your body than simply making it well rested. Experts recommend adults get between 7 to 9 hours of sleep each night. This gives your body time to recover from the day, exercise, illness, and more.

Sleeping on your side is the most recommended sleep position for those suffering from a stiff neck. This helps keep the spine is the best alignment. Try placing a pillow between your knees in order to reduce pressure.

4. Anti-Inflammatory Diet

If you’re experiencing high levels of inflammation, your body is on constant alert. It makes your muscles more susceptible to injury, weakens your bones and joints, reduces your body’s range of motion, and blocks the body’s ability to heal itself.

Get your body’s inflammation under control by eating a diet rich in anti-inflammatory foods. Minimize sugar consumption, processed foods, refined grains, and alcohol. Try and up your intake of leafy greens, healthy fats, lean proteins, and probiotic foods.

You are what you eat, and pumping your body full of nutrient-dense foods will help you feel better, sooner!

5. Manage Stress and Pain 

It is far easier said than done to reduce your stress levels, we get that. However, you should know that stress creates tension around your neck, shoulders, and head. This leads to pain in those areas, which ultimately causes more stress, and round and round it goes.

Should you start to experience pain and tension due to your stress, using heat and massage can help release muscle tension. It’s also important to make sure that this muscle tension isn’t due to subluxations in the spine, so be sure to contact Pure Chiropractic! Dr. Chris or Dr. Krystal can evaluate your neck and spine for subluxations, and adjust it as necessary.

Pure Chiropractic Can Help Your Stiff Neck Pain

If you’re experiencing a stiff neck or other neck pain, do not delay in contacting Pure Chiropractic! Neck pain is not something that you should accept as part of your life.

Drs. Chris and Krystal can help identify the source of your neck pain and correct it. Chiropractic offers a safe, natural, and effective way to treat stiff neck pain and injuries. Reach us today at (810) 588-4036 or by email at info@purechiropractor.com.

We look forward to hearing from you!

10 Benefits of Chiropractic Care

Most people know that chiropractic care is a great option for pain relief. However, chiropractic is about far more than pain management! Chiropractic has been studied for decades, and science continues to point to this fact: chiropractic care is safe, natural, and effective in treating the whole body.

When you find the right chiropractor, like Drs. Chris and Krystal Hohn, you’ll see amazing benefits ranging from deeper sleep to improved mood and everything in between.

Read on for 10 powerful benefits of chiropractic care.

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10 Powerful Benefits of Chiropractic Care

1. Powerful pain relief.

Several studies have shown that chiropractic care can reduce pain more effectively than over the counter or prescription medications. A study done in 2013 found that patients with neck pain had faster improvement with chiropractic treatments, but also they paid less for pain treatment overall.

2. Treat ailments at their source.

Taking over the counter or prescription medications for life’s aches and pains may temporarily make the symptoms disappear, but they do not treat the cause. A doctor of chiropractic can identify any subluxations in the spine, which are often the root of our issues.

The spine houses the body’s nervous system, which controls every function of the body. If the spine is misaligned, the nervous system cannot function as it should, and the body feels it. Subluxations may result in a variety of ailments from headaches to seasonal allergies, back pain to neck pain, poor sleep habits to snoring, and everything in between.

By identifying and correcting these subluxations at their source, your ailments can be gone, once and for all.

3. Drug-free pain management.

Unfortunately, there is a pain killer epidemic across the United States. Both prescription and over the counter medications are far too easy to come by, and they do not treat pain at its source!

Chiropractic adjustments offer a safe, natural, effective, and drug-free alternative to pain management. Doctors of chiropractic treat the whole body. They focus on giving the body a healthy and sturdy spine and foundation. Why? Because the nervous system within the spine controls everything in the body.

A healthy nervous system allows the body to heal itself, and keeps pain under control. In many cases it may even eliminate pain by treating it at its source!

4. Can treat work or auto accident injuries.

Chiropractic is a great way to treat work and automobile injuries. Whiplash is a common side effect of both. According to the Mayo Clinic, “Whiplash is a neck injury due to forceful, rapid back-and-forth movement of the neck, like the cracking of a whip…Common signs and symptoms of whiplash include neck pain, stiffness and headaches.”

It is recommended to seek treatment within 24 hours of the accident. This gives the doctor of chiropractic time to correct subluxations before the pain and swelling can intensify. Those who seek chiropractic as their first method for whiplash treatment often have a faster recovery time and lower levels of pain.

5. Can help make pregnancy and delivery easier.

Doctors of chiropractic can help prepare both mom and baby for delivery. Women who received regular chiropractic adjustments during pregnancy experience:

  • shorter labor times
  • faster recovery
  • baby in correct position for birth
  • fewer interventions during labor and delivery
  • reduced back and neck pain
  • natural sciatica treatment

6. Non-invasive treatment option.

Chiropractic is based on the fact that the body is designed to heal itself. One of the best parts of chiropractic treatment is that it is often quick. While more than one visit is often necessary for full healing, appointments generally do not take long to provide instant relief!

7. Improve posture.

Your mom was on to something when she told you 100 times to sit up straight. Your posture packs a lot of power. Apart from a great posture exuding confidence, it can also reduce pain. Good posture helps keep the spine in alignment, the body’s systems functioning as they should, and helps you portray confidence to those around you.

8. Offers preventative care. 

When subluxations are present in the spine, the body cannot function as it should. Subluxations may result in muscle pains, back pain, trouble sleeping, allergies, and more. By regularly seeing a chiropractor, you can prevent these issues from occurring in the first place!

9. Improves overall mood.

Chiropractic care is proven to reduce pain and stress. By reducing pain and stress, it’s obvious that one’s mood would improve! Often, by simply treating life’s pain and ailments and their root causes, chiropractors are able to help treat anxiety and other mood disorders.

Patients who often suffer from chronic pain often suffer from tension, anxiety, and depression. Pain can feel and is certain debilitating. By treating pain, chiropractors are improving the quality of patients lives. This helps boost their moods and their quality of life!

10. Get better sleep.

According to Dr. Bill Davis, “With 40 million Americans experiencing a chronic sleeping disorder and 62% of American adults experiencing problems sleeping a few nights a week, Americans desperately need to sleep better. Chiropractic has been shown to improve sleep, both in children and adults.”

It is recommended for adults to get no less than 6-8 hours of sleep each night. Unfortunately, most of us fall far short of that mark. Whether we are tossing and turning to get comfortable, or can’t turn our minds off, chiropractic can help!

Pure Chiropractic Can Improve Your Quality of Life

Drs. Chris and Krystal Hohn believe in the power of chiropractic to transform each patient’s life. Whether you’re interested in chiropractic care to treat pain relief, or as means to boost your immunity, Pure Chiropractic can help.

Chiropractic care has so many benefits. These include, but are not limited to:

  • increased energy
  • better sleep
  • improved athletic performance
  • improved mood
  • relieve stress
  • improve posture
  • more cost effective healthcare

At Pure Chiropractic, we believe in treating the whole body. If you’re interested in chiropractic care, call our offices today at (810) 588-4036, or fill out our Contact form here.

We look forward to walking with you along your wellness journey!

Dairy Free Diet Benefits

Adverse reactions to dairy have been detailed as far back as 2,000 years ago! Often, people follow a dairy-free lifestyle for different reasons. For some, it may be to reduce inflammation. For others, it may be due to an allergy or intolerance. Others go dairy-free in order to get some stomach relief, to clear up skin problems, to reduce bloating, or even to help respiratory conditions.

Studies show that 0.6 to 2.5 percent of preschoolers, 0.3 percent of older kids and teens, and less than 0.5 percent of adults suffer from a true dairy allergy. However, many people are lactose intolerant! Between 30-50 million Americans are lactose intolerant and suffer when they consume dairy.

What Is A Dairy-Free Diet?

A dairy-free diet is one that excludes foods that contain milk and milk products. Going dairy-free can seem overwhelming at first, but it does have many benefits! If you’re interested in the paleo diet and its benefits, you’ll find yourself cutting dairy from your life.

Unfortunately, dairy is in a lot of foods other than the obvious milk, cheese, butter, cream cheese, cottage cheese, sour cream, custards, puddings, ice cream, gelato, sherbet, whey, and casein. Dairy is often “hidden” within ingredients. Check out this great resource from kellymom.com. It highlights sources of hidden dairy. You can even print it out and fold it like a business card to keep in your wallet! This will help make dairy-free grocery shopping a breeze.

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Symptoms of Dairy Allergy or Intolerance

According to the Mayo Clinic, milk allergy symptoms may include:

  • hives
  • wheezing
  • vomiting
  • diarrhea
  • blood in stools
  • cramps
  • coughing
  • runny nose
  • watery eyes
  • rash
  • colic (in infants)

The Mayo Clinic also states the difference between milk allergy and intolerance:

“A true milk allergy differs from milk protein intolerance or lactose intolerance. Unlike a milk allergy, intolerance doesn’t involve the immune system. Milk intolerance causes different symptoms and requires different treatment from a true milk allergy.”

6 Benefits of a Dairy-Free Diet

Going dairy-free can take some work, but once you find your rhythm you’ll be amazed at how great you feel! There are so many benefits to a dairy-free diet. Read on for more!

1. Less bloating. 

Many people who suffer from dairy intolerances or allergies report bloating. Bloating typically means there’s an issue happening with digestion. It is typically caused by excess gas, poor protein digestion, and imbalances in gut bacteria.

If you’re looking for a way to eliminate that stomach bloat, try cutting dairy from your diet. It can take the body up to 6 weeks to process out all of the dairy in your system, so be patient as you await results!

2. Better respiratory health.

Did you know that excessive dairy consumption has long been associated with a higher risk of respiratory tract mucus production and asthma? Many people with dairy allergies or sensitivities report congestion and other respiratory struggles.

By eliminating dairy from your diet, you may be pleasantly surprised at how your lungs and respiratory system respond!

3. Improved digestion. 

75 percent of the world’s population suffers from some degree of lactose intolerance. SEVENTY FIVE PERCENT!

By sticking to a dairy-free diet, you can avoid many of the terrible digestive issues these people suffer from every day.

When eliminating dairy, may people report relief from:

  • stomach pain
  • cramps
  • bloating
  • gas
  • diarrhea
  • nausea
  • IBS symptoms

4. Clearer skin. 

A 2010 study published in Clinics in Dermatology indicated that milk can be a trigger for acne. According to this study, milk contains anabolic steroids and growth hormones. This can contribute to milk’s ability to stimulate acne. If you’ve tried just about everything to clear up your skin, try eliminating dairy from your diet. This natural treatment for acne will spare your skin and body harsh over the counter medications and washes!

5. May reduce cancer risk.

In 2001, the Harvard School of Public Health published a study linking cancer risk to dairy consumption. In this study they stated that a high calcium intake, mainly from dairy products, can increase the risk of prostate cancer. How? By lowering the concentration of a hormone believed to protect the body from prostate cancer.

Many dairy products also contain pesticides with carcinogenic potential, and growth factors which may promote breast cancer call growth.

If you have a family history of cancer, boost your health and eliminate dairy from your diet. It may help!

6. Prevent milk allergy and reactions.

If you or someone you know has a milk allergy, the only way to treat it is to eliminate dairy from the diet. Milk protein allergy is, unfortunately, fairly common in infancy. Experts indicate that up to 15 percent of infants may suffer from dairy protein intolerance. This often causes nursing mothers to assume a dairy-free diet in order to help their baby!

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Dairy Alternatives

If you’re going to cut dairy from your diet, it’s important to replace it with healthy fats and other nutrients. In order to help you get nutrients your body needs, we’ve put together a list of nutrient packed dairy-free alternatives.

Coconut milk- 

  • Naturally found inside mature coconuts
  • A good source of manganese, copper, phosphorous, magnesium, iron, and potassium
  • Great source of energy
  • High fat and calorie content

Almond milk- 

  • Contains probiotics to help with digestion
  • Proven to help infants with cow milk allergy grow at just an effective rate
  • Rich in unsaturated fatty acids

Ghee- 

  • Ghee is simply clarified butter
  • Its high smoke point leaves it without any lactose or casein
  • Rich in vitamins A, C, E, and K

Pure Chiropractic Can Help

If you or someone you know is suffering from any of the signs or symptoms of dairy allergy or intolerance, we hope this article has been helpful! At Pure Chiropractic, we long to help our patients live informed, healthy, and happy lives.

We believe nutrition pays a key roll in a person’s overall health and well-being. It’s our desire that each one of our patients feels empowered to take control of their health through chiropractic care, exercise, and proper nutrition.

If you are searching for a chiropractor who keeps the entire body in mind, contact our office today! We’d love to walk alongside you in your wellness journey. (810) 588-4036

 

10 Foods That Boost Immunity

This time of year it is so important to do all you can to boost your immune system. Regular chiropractic adjustments and excellent nutrition are two crucial components to a high functioning immune system.

Try your best to get your 64+ ounces of water each day, and keep your plate colorful with plenty of fruits and vegetables. In addition, try working in these 10 immune boosting foods to your meal plans!

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10 Foods That Boost Immunity

1. Yogurt. Yogurt contains probiotics. These live cultures are healthy bacteria that help keep your gut and intestinal tract free of disease-causing germs. These disease-fighting warriors can be found in all types of yogurt, including paleo friendly coconut milk yogurt!

A study done from the University of Vienna in Austria discovered that just one 7 ounce serving of yogurt each day found that consuming probiotics through yogurt was just as effective in boosting immunity as popping probiotics in pill form.

One Swedish study found that employees who consumed a daily dose of probiotics had 33 percent less sick days than those who took a placebo.

Choose a yogurt labeled with “live and active cultures” to make sure it’s got the healthy probiotics you need!

2. Garlic. Garlic contains the active ingredient allicin, known for fighting bacteria and infections. In a study done by British researchers, 146 people were given either a placebo or garlic extract for 12 weeks.

At the end of the study, those who were given garlic extract were 67 percent less likely to catch a cold.

Garlic is also linked to lowering the chance of colorectal cancer (30 percent lower rate) and stomach cancer (50 percent lower rate).

3. Oats and Barley. Whole grains like oats and barley contain beta-glucan. This is a type of fiber that has antimicrobial and antioxidant capabilities.

Studies found that animals who consume beta-glucan have lower chances of catching influenza, anthrax, and herpes. In humans, it’s been found to boost immunity, speed up healing, and improve the effectiveness of antibiotics.

4. Shellfish. Shellfish contain plenty of selenium. Selenium helps white blood cells produce cytokines. These proteins clear flu viruses out of the body.

Fish rich in omega-3s such as salmon have also been proven to reduce inflammation. This helps protect your lungs from infections and the common cold.

5. Tea. Drinking tea has so many amazing health benefits. Studies show that people who drink 5 cups a day of black tea for two weeks boosted their immune system. This tea increased the amount of interferon in their blood — a great combatant against viruses.

Green tea also will trigger this same reaction! You don’t have to pump your veins full of caffeine to achieve this health benefit. The decaf versions will do the job too.

6. Beef. Beef is a great way to get zinc in one’s diet. Unfortunately, many Americans suffer from a zinc deficiency. Zinc is a great immune system booster because it helps white blood cells develop. White blood cells are the cells in your body that recognize and destroy any bacteria, viruses, or other junk that tries to make you sick.

If beef is not your thing, you can also get a good dose of zinc from oysters, pork, and poultry.

7. Sweet Potatoes. Sweet potatoes are one of the most versatile foods on the planet. Health experts across the board agree that they have many health benefits.

Sweet potatoes are a great source of beta-carotene, which your body turns into vitamin A. Vitamin A is important to a healthy immune system because it helps your skin stay strong and healthy.

Your skin is the first line of defense against germs and illnesses, so it is important to take care of it! When looking for foods rich in beta-carotene, think orange. Carrots, pumpkin, cantaloupe, and squash are also great sources of this nutrient.

8. Mushrooms. According to Douglas Schar, DipPhyt, MCPP, MNIMH, director of the Institute of Herbal Medicine in Washington, DC., “studies show that mushrooms increase the production and activity of white blood cells, making them more aggressive. This is a good thing when you have an infection.”

Want to give your immune system a boost? Eat this tasty fungus!

9. Citrus Fruits. Citrus fruits are a great food to eat to boost the immune system. Vitamin C is believed to increased the production of white blood cells in the body, giving your body more warriors to fight off disease and germs.

Your body doesn’t make enough or store enough vitamin C on its own, so eating citrus fruits such as grapefruit, oranges, lemons, limes, tangerines, and clementines is a delicious way to eat to your health.

10. Cinnamon. Cinnamon has amazing antiviral, anti-fungal, and antibacterial properties. Because of this, cinnamon actually helps the body fight pathogens that make people sick.

Cinnamon is also one of the easy foods to work into your diet! Toss it in some coffee grounds, throw on top of some fresh fruit, or sprinkle it on top of your sweet potato, and your body will thank you.

You Are What You Eat

True healthcare reform starts in your kitchen. There’s no way around it. If we continue to feed our body’s junk, we are going to look and feel like junk.

It is time to make an effort to consciously think about what types of fuel you are putting in your body, because food is an incredibly powerful medicine! If you fuel your body with whole, immune boosting foods, it will thrive. If you fuel your body with fast, greasy, fried food, it will crumble. You deserve quality fuel.

Pure Chiropractic Can Help

Drs. Hohn and their team at Pure Chiropractic in Howell, Michigan understand that wellness is about more than just chiropractic adjustments.

Pure Chiropractic treats the whole body, nutrition included. We want our patients to feel their best, and eating quality foods is a major part of living your best life.

Call our offices today at (810) 588-4036 or click here to schedule your appointment. We look forward to hearing from you and helping you in your journey to a healthier life!

5 Easy Ways to Reduce Sugar Intake

On average, Americans consume more than 22 teaspoons of added sugar each day. This amount equates to more than 56 pounds of sugar consumed per person annually! To further break it down, this means that the average American’s 2,000 calorie diet is made up of 18% sugar. EIGHTEEN PERCENT.

The World Health Organization recommends that no more than 5% of your daily calories come from sugar — this equals approximately 100 calories for the average person. Read on for 5 things you didn’t know about sugar:

5 Things You Didn’t Know About Sugar

1. Sugar can damage your heart.

A study published in 2013 in the Journal of the American Heart Association proved that sugar can actually damage the pumping mechanism of your heart, which can eventually lead to heart failure.

2. Sugar specifically promotes belly fat.

Did you know that adolescent obesity rates have tripled in the last 30 years, and childhood obesity rates have doubled? A 2010 study found that excess fructose intake from children caused visceral fat cells to mature — increasing the risk for a larger belly, heart disease, and diabetes.

3. Sugar is a silent killer.

Excess fructose consumption has been linked to a condition called leptin resistance. Leptin is the hormone that tells your body that it’s had enough to eat. Unfortunately, many of us ignore the signal from leptin, which eventually leads to overconsumption and obesity — and this can all happen without any signs or alarms!

4. Sugar consumption has been linked to cancer production and may effect cancer survival.

When too much sugar is consumed, the body’s insulin doesn’t work correctly. There has been well-documented connections between insulin resistance and cancer. A study done in 2013 found that sugars in the intestine triggered the formation of a hormone called GIP, that increases insulin released by the pancreas.

GIP contains a protein called β-catenin, which is completely dependent on sugar levels. Research found that β-catenin may affect a cells susceptibility to cancer formation.

5. Sugar and alcohol have similar toxic effects on the body.

The authors of a study published in 2012 in the journal Nature found evidence that fructose and glucose consumed in excess can have a toxic effect on the liver as the metabolism of ethanol (the alcohol contained in alcoholic beverages).

 

Simple Ways to Cut Sugar Out Of Your Diet

With all of this in mind, it’s time to ask yourself, is sugar worth it? Of course it isn’t! With a few minor diet changes you can reduce your sugar consumption, decrease your risk of disease, and have a healthier heart.

Try these 5 easy, sugar-reducing steps to help decrease your sugar intake today!

1. Cut out sweetened beverages. 

Almost 40 percent of the added sugar in American diets is from sugary drinks such as soda, sweet tea, lemonade, and juices. Just one 12-ounce can of soda contains 140 calories, all of which are from added sugar.

The American Heart Association recommends that women limit their added sugars to less than 100 calories per day, and for men to limit their added sugars consumption to less than 150 calories per day. That means that drinking just one can of soda meets or exceeds the limit!

Cut out these sweetened beverages and replace them by drinking regular water, or water flavored with fresh fruit! Your health (and waistline!) will thank you.

2. Buy plain foods and sweeten them yourself.

Change up your grocery list and start purchasing items that are unsweetened, not just foods containing calorie-free sweeteners. Greek yogurt, oatmeal, and almond milk are typically easy to find unsweetened versions.

If you can’t make the switch to going completely unsweetened, try added a bit of honey or maple syrup to your yogurt or oatmeal! These will not only naturally sweeten them, but they’ll provide nutrients and antioxidants to your body.

3. Identify hidden sources of sugar.

Sugar. Is. Everywhere. It hides in all types of foods, even foods marketed as “healthy” for you! At this point in time, nutrition labels are not required to tell how many calories in a food come from added sugar.

Grams of sugar can also be deceiving, because labels aren’t required to tell consumers the difference between naturally occurring sugar and added sugar.

In order to find added sugar in foods, read the ingredients list. Key words that indicate there’s added sugar are: brown sugar, corn syrup, maltose, fructose, dextrose, molasses, agave, brown rice syrup, cane sugar, cane syrup, and evaporated cane juice.

Ingredient labels must list ingredients in descending order by weight, so the higher up an additive is, the more sugar the food contains. Buyer beware!

4. Swap sweetened foods for naturally sweetened fruits. 

It isn’t difficult to replace foods packed with sugar for fruit, which is naturally sweet! An example of this is that one tablespoon of jam contains 50 calories and usually has 3 sweeteners: high fructose corn syrup, corn syrup, and sugar. You can easily substitute melted down frozen strawberries for jam and eliminate any added sugar while adding vitamins, fiber, and antioxidants to your diet.

Search Pinterest for other quick and simple sugar swaps!

5. Limit sugar filled treats to once a week.

Desserts happen. By simply setting limits on how often you allow yourself to indulge in a sweet treat, you can limit your sugar intake. Choose one day a week to let yourself indulge in a small, sweet treat. Often, just knowing that you’re allowed to have a pre-planned treat helps you stay focused and on track the rest of the week!

At Pure Chiropractic, we firmly believe that healing the body starts from the inside. Your spine and your diet play key roles in your overall health and your body’s communication.

Call our office today at (810) 588-4036 or email us at info@purechiropractor.com to schedule your consultation and appointment today! We want you to live your best life possible and believe chiropractic can help. Your health matters.