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You Can Boost Your Metabolism

The body’s metabolism does more than affect how one processes food and nutrients. A “slow” metabolism could be the result of many things including your genetics.  The good news is there are little things you can do to “boost” your metabolism to feel better and help you lose weight.  Read about them below and try them for yourself! Read more

Sugar Is In More Foods Than You Think

Sugar (artificial and real) is the culprit behind a lot of negative health effects like cavities and weight gain.  A lot of people try to monitor and control how much sugar they take in in order to lose weight or just feel better from the inside out.  However, sugar is hiding in more foods than you think.

Learn for yourself below and ask yourself if you are consuming too much sugar. Read more

Don’t Know Why You’re Hungry?

Do you experience feelings of hunger when you think you shouldn’t be hungry? There might be a reason that’s never even crossed your mind.  It could have to do with your environment, diet or your own body.  Consider everything mentioned below, and if you have questions or think this applies to you let us know and we can help!

Why Am I Hungry? Weird Things Stoking Your Appetite

“Why am I hungry … like all of the time?” Is that a question you’re asking a lot lately? That’s because weight loss is a bit more complicated than “calories in, calories out.” While that is certainly important, getting your hormones under control is key to stifle an out-of-control appetite.

Luckily, you’re not destined for a life of counting calories (and feeling starved all the time). Eating well, exercising and moving more during the day are key ways to lose weight. But there are other ways to start chipping away at those last few pounds, too. Here are some weird things that make you hungry. And how to start taking steps to reverse overeating …


Why Am I Hungry? 3 Weird Triggers

1. Salt

Eating salt makes you thirsty, right? Nope. A team of researchers from Vanderbilt University found that while excess salt intake can make you thirsty initially, after that your body actually starts producing and storing more of its own water. This forces the body to actually use a lot of fuel to break down muscle mass, fueling your hunger. This breakthrough finding changes what we know about salt and hunger and sheds new light on overeating and its harmful side effects. (1)

If you’re looking to lose weight fast, getting your salt intake under control is key.

2. Air Conditioning

There’s also a theory that air condition primes our body for overeating and weight gain. People seem to eat more in cold temperatures. Why? The body’s trying to stay warm. I get using air conditioning to avoid extreme and dangerous heat, but I wouldn’t make air conditioning a habit if you’re trying to lose weight.  (2, 3)

3. Certain Drugs

Certain medications could be fueling your appetite. Some allergy meds, insulin, steroids and even some blood pressure meds and anti-depressants are known to trigger hunger and weight gain. While you shouldn’t just get off of your meds without talking to your doctor, healing leaky gut can go a long way in actually reversing allergies and a long list of other symptoms. (Rather than just covering them up.) Working on gut repair can begin the process of healing the root cause of many ailments.(4)


How to Get Your Hunger Under Control

You can take several approaches to get reset your food cravings — and finally have some solutions for your “Why I am hungry?” question. You may want to work with your doctor to ID any hormone imbalances. But regardless of that, here are other things you can do:


Final Thoughts On the Question, “Why Am I Always Hungry?”

  • There are a number of surprising things that could be causing you to overeat.
  • Too much salt doesn’t make you thirsty, it actually triggers your body to produce and store more water, which takes lot of energy and makes you even hungrier.
  • Getting enough sleep, eating foods that balance your hormones and choosing appetite-suppressing foods and spices can help you avoid overeating.
  • Simple smelling grapefruit essential oil can actually help promote weight loss and lower hunger levels.

Source: Dr. Axe

Why Haven’t I Lost Weight? -Ask Dr. Infantino

“I haven’t lost any weight. What am I doing wrong?”

Weight loss plateaus happen to the best of us. Even if you’ve been doing absolutely everything you’re supposed to, you may still find yourself glaring at the number on the scale and wondering what in the world went wrong. Take a deep breath. The most important thing to do in these situations is assess your recent health choices and be honest about it. Equally as important, you should answer the question, “How long have I been on this plateau?” If it has been less than a week, you need to be patient for a bit longer before you freak out, or even worse, give up.

If it has been more than two weeks, then you should carefully consider every aspect of your daily living. What have you been eating? Have you been eating too much or too little? Yes, not eating enough can stop you from losing weight! Have you been drinking water? Avoiding refined sugars, grains, and processed foods? Do you exercise? How often? Can you increase the intensity of your workouts? What about your stress and sleep levels? Remember those can affect your weight as much as anything else. And finally, do you know what a healthy lifestyle includes? Having correct info makes a huge difference! If you’re still unsure what you should and should not be eating, sign up for a Free Weight Loss Package. We’d love to meet you in our clinic and answer any of your questions.

6 Reasons You’re Not Losing Weight

Ask anyone about weight loss and they’ll say–most likely–that it all boils down to eating less and exercising more. Well… that’s not exactly how it works. We’ve helped hundreds of people lose weight, and here’s a list of the top reasons it’s so hard for you to drop those pounds—even if they try to eat less and exercise more.

 

1. Your body is polluted with toxins.

The world is full of fertilizers, dyes, enhancers, and all sorts of chemicals. Together all of these are basically poisonous. The toxins interrupt the way your body digests, stores, and processes food. With so many toxins in the body—it’s no wonder you can’t lose weight.

You can rid the body of harmful chemicals by detoxing a few times a year.

 

2. Your body has been commandeered by yeast—aka Candida.

The prevalence of sugars and simple carbs in our diets is an open door to Candida. A huge percentage of the population that is fighting the never ending weight loss battle is unknowingly fighting Candida, and losing.

 

Rid your body of yeast and take control of the your weight loss, once and for all. The process is relatively simple. It kicks off with a cleanse, followed by five weeks of clean, healthy eating. It’s not uncommon for patients to lose anywhere from 20 to 75 pounds in this short time frame. Learn more about cleaning at our free weight loss class.

 

3. You’re eating too much fruit.

It’s easy to think, fruit is a natural, healthy snack—but then accidentally overindulge on fruit. It’s funny to think someone could eat too many pieces of fruit, right? But consider how many calories are in a handful of grapes verses a handful of broccoli florets. At the end of the day calories still count for something, so remember to eat fruit responsibly!

 

4. You’re dehydrated.

We could write about water every week, and probably still not be able to stress how important water is in the weight loss process enough. You’ve seen the diagrams showing the percentage of the body that’s made up of water. Additionally, the digestion system needs water to function. You can keep toxins and fat at bay with water. Plus water helps curb hunger pangs. The only thing left to say is to “drink water” for weight loss, and watch the results happen.

 

5. You’re not sleeping enough.

Lack of sleep puts your body into a carb- and fat-craving survival mode. A study in The American Journal of Clinical Nutrition found that women who slept fewer than four hours ate 300 more calories and 21 more grams of fat the next day.  To fix this, try to seven and a half hours of sleep every night.

 

6. Your Thyroid is the culprit

Your thyroid is a butterfly-shaped gland in the front of the neck. It produces hormones that control the speed of your metabolism.  People with an underactive thyroid tend to have a very low metabolism, thus one of the most noticeable symptoms of hypothyroidism is weight gain and difficulty losing extra weight.

 

If you’re in the Phoenix area and having trouble losing weight, come into our office to try our Weight Loss Package. Click HERE to learn more about the package.

6 Ways to Consume More Water

If you’re reading this article, chances are you’re one of the people out there who knows how extremely important water is—but unfortunately doesn’t seem to get enough of it. Short of sitting down and chugging several cups of water, what should a person do to intake enough water?

 

We have six great, easy-to-implement suggestions for how to drink more water:

 

1. Drink a full glass every time you brush your teeth.

 

2. Keep a water bottle in the car and in your purse. Make sure it’s a high quality polycarbonate bottle so no chemicals leach into your water from the bottle. Plastic bottles are especially dangerous.

 

3. Drink a cup of water before each meal. This not only serves to increase your  water intake, it also helps limit your food intake. Of course, it’s also best to just drink water with meals. Water is the ultimate beverage regardless of what’s for dinner.

 

4. Bring a water bottle with you during all workouts. Sip often. It’s best to avoid being thirsty. Thirst is a sign of being dehydrated.

 

5. Drink water after every time you visit the loo. It’s a simple principle of water in, water out.

 

6. Dress up your water. Use a straw, squeeze in a lemon wedge, and add your favorite kind of ice. If you love pebble ice, keep it stocked in your freezer. It’s a simple way to make your water seem more appealing.

 

It’s common for people to dislike water. If you’re one of those people, consider how important water is to a proper-functioning body.

Water:

– Aids in digestion.

– Speeds the metabolism.

– Cleanses the blood.

– Regulates hormones.

– Helps keep the kidneys clean and functioning effectively.

– Helps keep skin clear and youthful looking. Reduces the formation of wrinkles.

– Prevents constipation.

– Regulates body temperate.

– And more.

The body is about 90% water, so it’s no surprise that proper water intake can help in each of those ways.

 

Of course, the quality of water is also important. It’s best to drink purified or natural mineral water. The body needs the minerals, but none of the chlorines and chemicals used to clean and maintain most municipal water sources. If you don’t have access to natural mineral water, it’s best to invest in a high quality water filter.

 

Make sure to get enough water. You get about 20% of the water necessary through eating a healthy diet. After that, most people need eight to ten glasses of water a day.

 

The beautiful thing about drinking the appropriate amount of water, is that it will make you feel so much better that you’ll naturally start drinking enough water without thinking about it.

 

Water is magic that way.

 

 

 

 

7 Healthy Habits That Will Boost Your Energy

Life is just plain exhausting. Admit it, you’re tired. February has already come and  gone, and there’s still so much to do! Lucky for you, we are here to educate you on how to keep your energy up. If you follow these guidelines, you can put a spring in your step this year, and you may even lose weight!

First, let’s talk about consumption. Foods boost our energy by supplying calories. However, some foods provide better, longer-lasting energy than others. So, what are some everyday all-natural, energy-boosting foods? Leafy green vegetables pack an energy punch! Just ask Popeye. Spinach, kale, arugula, chard, virtually every variety, are chockfull of vitamins and minerals that provide a sustained energy boost. Outside of the leafy green family, there is a huge variety of fruits and vegetables that’ll keep you energized too. Snack on your favorites throughout the day. Grapes, peaches, and citrus fruits are particularly energizing. The same goes for broccoli, parsley, and of course, cabbage—a St. Patrick’s Day classic. Find us on pinterest for recipe ideas!

 

Here’s another idea: Consider trading in your morning coffee for a nutrient-packed green smoothie! Make sure to include a base of dark greens and then add some fruit. These creamy green blends are very effective at boosting energy and they taste like indulgent desserts!

 

In addition, lean meats prevent blood sugar spikes and give you more steady energy. They help you feel more alert, focused, and fuller longer. Plus they’re an excellent source of protein. Good choices include fish and other seafood, eggs, chicken, and turkey.

 

In addition to eating well, healthy habits can make a HUGE difference in regards to your day-to-day energy levels. The following 7 healthy habits that will help you get things right!

 

1. EAT BREAKFAST!

Breakfast is a gold mine if you want more energy. The best breakfasts deliver plenty of fiber and nutrients through whole fruits and vegetables, good fats, and some type of lean protein. And the food tastes great!

 

2. DON’T SKIP MEALS!

We eat for energy. So it goes without saying that missing any meal during the day leads to greater fatigue by the day’s end. Eat three meals a day to keep your blood sugar steady and your energy up long-term!

 

3. DRINK WATER!

Did you know thirst can cause fatigue? There’s a simple solution – drink plenty of water! An ice-cold glass of water can help you wake up and feel alive. Drink half your body weight in oz. of water every day!

 

4. GET ENOUGH SLEEP!

This may seem obvious, but we’re going to say it anyway: Make sure you get enough sleep! Have a regular sleep schedule and sleep at least 8 hours each night for full-energy. Why resist? Sleep is wonderful!

 

5. SOCIALIZE WITH HIGH-ENERGY FRIENDS!

If you surround yourself with positive people whenever possible, you’ll increase your energy long-term. Negative people can bring down your mood and cause a stress reaction in your body.  Negativity drains your body of energy and it inhibits weight loss. So, choose carefully—emotions are catching!

 

6. REDUCE STRESS!

Stress burns out the adrenals, and when those are gone, you are left physically and mentally exhausted – even if you’ve spent the whole day in bed. Combat stress by taking regular breaks and doing relaxation activities daily. Listen to music, read a book, meditate, etc. One short break will make a difference!

 

7. BREATHE!

Taking a few really deep, controlled breaths is one of the best energizers. Techniques can be as simple as inhaling for five seconds, holding your breath for four seconds and exhaling for four seconds. You’ll relax your body, reduce stress, and increase the level of oxygen in the blood. Stop and try this!

How Your Body Image Can Make or Break Your Weight Loss Goals

Oscar Wilde said, “To love oneself is the beginning of a lifelong romance.” If you are having difficulty with weight loss, did you ever think that it could stem from a difficulty with loving yourself? Half of the weight loss game is mental! If you are not happy now, no amount of self-improvement will change that. Self-hate cannot be cured by weight loss. More love and acceptance doesn’t come as the pounds go away. That’s not how it works.  Get yourself out of the “I’ll be happy when…” mindset!

Address yourself mentally. Tell yourself that you will love yourself, no matter what. Taking this first mental step will make the physical part of weight loss a whole lot easier! This year, don’t wait for someone else to show you love. Instead, show yourself how much you love yourself by getting healthy and finally ridding yourself of those pesky pounds!

The wrong mindset creates uncontrollable cycles and patterns. If you are thinking poorly about yourself, and telling yourself things like, “I’ll be happy when I finally lose weight,” you may find yourself trying crazy and harmful diets. Those diets more often than not prove to be too difficult and are easily given up, not to mention the binge eating that follows. This is known as the control and release cycle. It leaves you enraged at yourself with even more negative thoughts that creep in on you. Soon, you are back where you started, with those feelings of self-loathing, and then you recommit to weight loss again, and then you fall off the wagon again… and the cycle continues on and on!

To break these endless patterns, you must address the root problem – your head space! With love and acceptance comes peace and hope. Keep in mind that loving yourself as you are doesn’t mean you have to stay as you are. If you truly believe that losing a few extra pounds is the best thing for your health, then you won’t mentally fight against it.

To finally get your health under control and lose those extra pounds, start with loving YOU this month.  Someone else’s love can’t do for you what self-acceptance can. This year, don’t focus on the love from others, but work on your relationship with yourself, because you are PERFECTLY IMPERFECT, inside and out!

For additional help, try Self Mastery Technology (SMT)! It can help you overcome those negative thoughts about yourself and give you the love you need!

Habits for Good Alignment

An aligned back and body brings many benefits!  Besides getting chiropractic care from Dr. Infantino, there are things you can be doing on your own to keep good alignment.  Posture is what you probably think of first, but there are other things you can be doing, too.  Check out the list of five tips below and start being conscious of them every day!

5 Tips To Help You Maintain Proper Alignment

by Dr. Peter J. Braglia  August 3, 2013 5:00 AM

Anyone who’s ever driven and maintained an automobile for an extended period of time has likely dealt with an alignment problem. The effects of a few simple fender-benders or a minor collision may create a misalignment that’s not immediately obvious. Our bodies are very much like automobiles, and we may not realize that our own alignment is off until an ankle sprain leads to knee trouble or the occasional ache develops into chronic pain — or worse yet, we need surgery or a hip replacement.

When we lose proper alignment, we see joints begin to break down or wear out. This is due to uneven weight distribution. As a chiropractor, I understand the human body is better able to deal with stressors when there is balance in the spine, allowing the nerve system to work free of any structural interference. The focus of chiropractic care is to keep the bones of the spine (vertebrae) in their proper relationships with each other, which enhances the function of the spine and nerve system in order to allow the body to fully express its maximum potential and work optimally.

When the vertebral joints lose proper positioning and alignment, it leads to abnormal motion and movement, which affects how the brain communicates with the body and alters the firing pattern in the central nervous system. We call this nerve interference. This altered communication can affect your entire body, even your immune system. By reducing this nerve interference, your body can assume its true, healthful vigor.

To maintain proper alignment, follow these tips:

1. Work on your posture.

Practice getting into a Neutral Spine Position. This is when the pelvis, rib cage and skull are aligned on top of each other, preventing overload at any one vertebrae in the spine. When you’re in this position, every movement from it activates the core muscles. When we’re in alignment, we exert the least amount of energy to initiate and maintain movement, we have more balance, and there’s less stress on the shoulder, hip, knee and spine joints.

2. Do exercise that promotes stabilization.
Stabilization consists of exercises that strengthen the core muscles of the back and abdomen so your spine can achieve neutral posture easier. These include (but are not limited to): squats, push-ups, planks, and lunges. Physical therapists can help with this, as they often include proprioceptive training, balance exercises and stabilization techniques in their treatment plans.

3. Practice yoga.
By balancing the muscles that flex and extend your hips, yoga promotes a healthy spine and efficient movement — and prevents back pain and injury. It can also increase strength in very specific muscle groups and work to strengthen major muscle groups that support the spine.

4. Maintain a healthy weight.
A healthy weight is essential for so many good things in life. When it comes to proper alignment, keeping your weight down can have benefits. If you are moderately overweight, there will be increased stress on joints and muscles that are already misaligned and dysfunctional. It’s important to note that although extra weight can make things worse, even if you lose weight, the problem will still be there if the alignment is not corrected. There may be less stress on the misaligned joints, which could help the symptom, but it does not take away the problem.
5. Consider chiropractic care.
The best first step to achieving proper posture is to address the very thing that is causing the problem in the first place: spinal alignment. A chiropractor will be able to diagnose and correct alignment issues in the spine and give you the starting point for achieving better posture.
 

These are only a few tips, as there are other treatments you can incorporate — such as Pilates and massage — that can also promote spinal alignment. Remember, in the early, easiest-to-correct stages, spinal misalignments often produce no noticeable symptoms. That’s why it’s essential to your overall health to have a wellness plan that can identify problem areas that can be addressed before they become headaches, back pain or more serious health issues.

Photo Credit: Shutterstock.com

Source: http://www.mindbodygreen.com/0-10407/5-tips-to-help-you-maintain-proper-alignment.html

Changing Your Mindset

It can be challenging to get in the right mindset when making diet, exercise or lifestyle changes. Most of us have likely fallen victim to believing at least one of the 10 beliefs in the article below which has, in turn, prevented the full commitment to a change.  Read the list below and the suggestions for changing those beliefs to truly get yourself in the right mindset for making the lifestyle changes you want.

10 Beliefs That Keep You Stuck When You Want To Eat Healthier

By Anne Ricci

Maybe you’ll say these are excuses.

I prefer to call them beliefs. Because excuses can easily become more ingrained beliefs, and a belief can keep you stuck forever.

1. I don’t have time to eat healthy.

Even when you make the decision that eating healthy is your priority, you probably still have a job, kids, household work, social life, and 8 hours of sleep to squeeze into a 24-hour day.

However, the belief itself is what keeps you stuck, not the lack of time. When you switch your belief to “I can perfectly make at least a few hours time to shop for food and prep meals every week”, things can start changing for the better.

2. Nutrition is too complicated.

Lots of people make nutrition a lot more complicated than it really is. While I personally do need a degree and high-level nutrition knowledge to be able to serve my clients and help them solve their health and weight loss puzzle, you don’t.

Trust your common sense: it’s probably telling you to reduce sugar and coffee, drink more water, and eat more fresh produce. Here’s where to start: make your next drink or your next meal a healthier one.

3. Cooking is a chore.

Sure, if you believe that cooking is a chore, it can be hard to stick to a healthy eating lifestyle. Maybe we could turn this belief on its head and think differently.

Cooking healthy meals is an act of care and love; love of yourself and of the people you cook for. It’s a wonderful gift to you and your family. And when you decide that self-care and love are strong values in your life, you’ll start to enjoy cooking and you’ll probably also find more time for it (see #1).

4. I am addicted to sugar.

This belief can keep you stuck forever in unhealthy eating patterns. Many people who eat lots of foods high in sugar believe they are addicted to sugar and they can’t do anything about it. While sugar addiction has been shown by studies to be a reality, it has also been shown that we can train our brain to prefer healthy food.

Start to envision that this sugar addiction can be reversed, and start to add to your diet a fair amount of the vegetables you like, every single day. You will probably gradually become “addicted” to these servings of vegetables, and you’ll have a much easier time getting off sugary foods and drinks.

5. Eating healthy is too expensive.

This is an inherently subjective topic depending on revenue, country, city, and more. Now, if this is one of your beliefs, let’s consider this research from Harvard School of Public Health, which found “the healthiest diets cost about $1.50 more per day than the least healthy diets” (that’s $45 a month for one person).

If your own diet is not the least healthy at all and your aim is not to have the healthiest diet, either, that could mean a difference of much less than that. Maybe eating healthy is not that much more expensive for you, after all.

6. Eating healthy is too hard.

Once you’ve got the habit of eating healthy, it’s easy. What can be hard is to catch the habit, especially when you’ve been eating processed foods for a long time, or you’re used to hitting the drive-through after a long day of work.

To make eating healthy a habit, you need to get started, and to do so, you may need to first eliminate other beliefs that get in your way (#1 above for example).

7. No one supports me.

People around you may love their fast food meals or fizzy drinks, they may have no interest whatsoever in improving their health or their weight, and they may even sabotage you just because you’re triggering their own stuff. But all this is about them, not about you.

You can’t wait for others to be supportive and drive the change that you want to see in yourself. If you’d love some support, try to find a group, a friend, or someone who’s done it already. But don’t let this belief that no one supports you prevent you from eating healthier.

8. I can’t be consistent with a healthy diet.

You may have this belief if you think you won’t have the willpower to stick to a healthy eating plan and you also want to be perfect and eat healthy 100% of the time.

Here’s the truth: even with the strongest willpower in the world, you won’t eat healthy every single time, simply because life happens. But you can perfectly be consistent with a healthy eating plan once you give up the idea of being perfect.

9. I love my high-calorie comfort foods too much.

You may experience this as true; and that’s ok. You can perfectly like comfort foods. This doesn’t have to prevent you from getting started to eat healthier meals. Your attachment to these foods is often synonymous with a need for comfort in your life.

While you keep some of these foods on the menu and start eating healthier at the same time, ask yourself how you could get more of these feelings of comfort in your life. You may be pleasantly surprised to discover that you don’t love those foods that much after all.

10. I don’t like to exercise.

Many people don’t eat a healthy diet just because they think this won’t help them if they don’t also go to the gym at the same time. And the fact they don’t like to exercise stops them in their tracks.

I’m here to tell you: even if you don’t like or you don’t have time to exercise, you can perfectly start adopting a healthier diet today.

Source: http://www.huffingtonpost.com/anne-ricci/10-beliefs-that-keep-you-stuck-when-you-want-to-eat-healthier_b_10450432.html?utm_hp_ref=health-fitness&ir=Health+and+Fitness