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Healthy Blueberry Muffins

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The smell of fresh blueberry muffins in the air. Brings a lot of attention to the kitchen. It can be a challenge to bake healthy snacks that’s not packed full of sugar and fat.

Meg’s Healthy Blueberry Muffins recipe substitutes some common ingredients without loosing any of the flavour. Now that’s something everyone can enjoy!

 

Traditional blueberry muffins recipe contains:

  • 2 cups white flour 
  • ½ cup white sugar 
  • 1/3c. Vegetable oil 
  • ½ c. blueberries 
  • baking powder 2 tsp.
  • 1 egg 
  • 1 c. milk 

 

Meg’s Healthy Blueberry Muffins Recipe:

  • 2 cups white flour  – cut white flour in half and add a whole
    grain/flour such as whole wheat, oatmeal, barley, spelt, brown
    rice, quinoa flours (or a combination of) =
    *Use 1 c. white and 1c. whole grain in recipe
    *might need a bit of extra liquid
    *adds fiber and nutrients
  • ½ cup white sugar – decrease to ¼ – ⅓ c.
  • 1/3c. Vegetable oil – 1/4c.(4 T) Oil is ample. Can add ¼ c. apple sauce or grated apple to make up difference, add moisture due to whole grain addition, and for sweetness given less sugar. Could go as low as 2 T oil and add more apple
  • ½ c. blueberries – can increase to 1 cup for more moisture, sweetness, nutrients, fiber
  • baking powder 2 tsp.
  • Also contains 1 egg and 1 c. milk all good
  • Extra flavor –  add 1 T lemon or orange rind or combo and enjoy some bioflavanoids while your at it 🙂

Baking Instructions:

  • Preheat oven to 400 degrees F (205 degrees C). Line a 12-cup muffin tin with paper liners.
  • In a large bowl, stir together milk, egg, and vegetable oil, and oil substitute.
  • Add flour, flour substitute, baking powder, sugar, and blueberries; gently mix the batter with only a few strokes.
  • Add your own special touch
  • Spoon batter into cups.
  • Bake for 20 minutes. Serve hot.

 

We all know that it may be often difficult to stop at one muffin. Meg’s Healthy Blueberry Muffins recipe is a wonderful way to give your family a healthy snack.

Managing nutritional needs may seem complicated with all of the information out there. What types of food? How should our food be prepared? Having a nutritional coach to help find answers that best meets our individual needs may be the answer.

To learn more about Meg’s nutritonal coaching services click here. We hope you enjoy this recipe for yourself, family and friends.

 

Check Out This Video Of Meg’s Blueberry Muffin Recipe

 

What Chiropractic Patients Want To Know About Curcumin

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Many chronic pain sufferers are looking for relief beyond pharmaceuticals which can have unpleasant and even harmful side effects. This has brought them to natural pain management methods like chiropractic care as well as natural substances like curcumin. For many people, these treatment options have brought them relief from the pain and help them return to a more normal lifestyle.

How does it work though? And, more importantly, can it work for you?

What is Curcumin?

Curcumin is a spice that is a relative of ginger and is a component of turmeric. Often the terms curcumin and turmeric are used interchangeably. However, curcumin is what gives turmeric its bright yellow color.

While it is often found in curries and other traditional Indian food, it has also long been used to treat a variety of health issues including inflammation that causes pain in the body. These claims have been backed up by several studies that show the tasty spice has tremendous health benefits to offer.

These studies have shown that curcumin has strong anti-inflammatory properties although why it works is not yet completely understood. This information has prompted further studies to determine the efficacy of curcumin in treating a wide range of conditions including chronic pain.

One study examined the spice’s effects on people suffering from arthritis or joint pain. The results determined that turmeric extract (curcumin) supplements were just as effective as ibuprofen in relieving the pain in patients with knee osteoarthritis. It helped to reduce the inflammation that was causing the pain, bringing the patients much needed relief.

Taking Curcumin for Better Health

You can get curcumin or turmeric supplements but there is no standard dosage information available. Your chiropractor can advise you on how much to take and which supplement brands are the best.

You can also use the spice in the foods you eat and gain a good bit of the health properties that way. However, it may be more efficient and easier to take curcumin or turmeric supplements, especially when you are treating inflammation and pain.

Curcumin is generally safe with very few side effects. As with any medication or supplement, there are some people who are sensitive to the spice and may experience diarrhea and nausea.

However, that usually occurs at higher doses or after the patient has been using it for a long time. High doses could also pose a risk if the person has ulcers. It can also irritate the skin is used topically.

If you are considering incorporating curcumin into your daily diet as a health supplement, you should first talk to your doctor or chiropractor to make sure it is safe for you. Women who are pregnant or nursing should not take the supplements.

People with conditions like diabetes, gallbladder issues, bleeding disorders, kidney disease, or immunity problems should take special care when using the supplement. Also, it can interact with medications like NSAIDs, aspirin, diabetes drugs, statins, blood thinners, and blood pressure medications so talk to your health professional before taking. They may adjust your dosage or recommend certain nutritional therapies to better support the supplement.

Your chiropractor can help you live a more natural, pain free life and supplements like curcumin may be a part of that plan. They can help put you on the path to a life well lived. To learn more about our office check out our website @ www.ocwc.ca

Healthy Chocolate Chip Cookies

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Baking chocolate chip cookies can be a great family activity. So can eating freshly baked cookies! Unfortunately, tastey bakings can often mean high amounts of sugar and fat. Likely more than what you are looking for in the typical diet.

Meg’s Healthy Chocolate Chip Cookie recipe substitutes some common ingredients without loosing any of the flavour. Now that’s a win win!

 

Typical traditional recipe contains the following ingredients:

  • White flour 2 cups
  • White sugar 1.5 cups
  • Butter ¾ cup (12 Tablespoons)
  • Salt ½ tsp.
  • Baking Soda 1 tsp.
  • Chocolate chips 1-2 cups

 

Meg’s Healthy Chocolate Chip Cookie Recipe:

  • White flour 2 + cups – cut white flour in half and add a whole
    grain/flour such as whole wheat, oatmeal, barley, spelt, brown
    rice, quinoa flours (or a combination of) =
    *Use 1 c. white and 1c. whole grain in recipe
    *might need a bit of extra liquid
    *adds fiber and nutrients
  • White/brown sugar 1.5 cups combined -can cut sugar by 1/3-1/2= Use ¾ – 1 c. sugar in recipe
  • Butter ¾ cup (12 Tablespoons) – fat can be cut ⅓ – ½
    Use 6-8T butter in recipe
  • Salt ½ tsp. – can eliminate all together given butter and baking soda contain salt, or cut in ½ using ¼ tsp salt
  • Baking Soda 1 tsp.
  • Chocolate chips 1-2 c. – quality dark chocolate healthiest option as contains less sugar and more nutrients than milk chocolate (more processed and more sugar added). Recommend 1 cup chocolate chips and can add ½-1c. dried fruit for more sweetness, moisture, texture, flavor, nutrients (raisins, craisins, dates, apricots, etc.)
  • Can also add some nuts pecans, walnuts, almonds for crunch, protein, fiber, healthy fats, minerals

Baking Instructions:

  1. Heat oven to 375°F. In small bowl, mix flour, flour substitute, baking soda and salt; set aside.
  2. In large bowl, beat softened butter, sugar, sugar substitute with electric mixer on medium speed, or mix with spoon about 1 minute or until fluffy, scraping side of bowl occasionally.
  3. Stir in flour mixture just until blended (dough will be stiff). Stir in chocolate chips and nuts.
  4. Onto ungreased cookie sheets, drop dough by rounded tablespoonfuls 2 inches apart.
  5. Bake 8 to 10 minutes or until light brown (centers will be soft). Cool 2 minutes; remove from cookie sheet to cooling rack. Cool completely, about 30 minutes. Store covered in airtight container.

 

We all know that it may be often difficult to stop at one cookie. Meg’s Healthy Chocolate Chip Recipe is a wonderful way to give your family a healthy snack.

Managing nutritional needs may seem complicated with all of the information out there. What types of food? How should our food be prepared? Having a nutritional coach to help find answers that best meets our individual needs may be the answer.

To learn more about Meg’s nutritonal coaching services click here. We hope you enjoy this recipe for yourself, family and friends.

 

Check Out This Video Of Meg’s Recipe

 

Fish Oil

Omega-3 Fish Oil And What Chiropractic Patients Want To Know About It

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Fish oil is used as a natural health supplement that treats a variety of issues. It provides beneficial omega-3 fatty acids that promote good health throughout the body and helps to cure or prevent certain health conditions. However, some people are not convinced. They view fish oil as nothing more than snake oil with no real health benefits. Nothing could be further from the truth. In fact, researchers at Harvard University ranked omega-3 fatty acid deficiency as the sixth highest cause of death in the United States.

What is Fish Oil and what are Omega-3 Fatty Acids?

Fish oil is exactly what it sounds like, oil from the tissues of oily fish. While you can get it by eating certain fatty, cold water fish like wild caught salmon, white fish, anchovies, herring, and sardines, many people opt for the fish oil supplements available at health food stores and even supermarket shelves.

Omega-3 fatty acids are highly concentrated fish oil. They are polyunsaturated fatty acids and must be introduced into the body either via the food eaten or supplements. It is not like many other fatty acids that the body is able to produce. Fish oil has two vital types of omega-3, eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA).

How is Fish Oil Used?

Fish oil supplements are intended to be taken just like a daily vitamin. Because of its many health benefits like preventing diseases and reducing the symptoms of certain conditions, it has become a standard in most people’s health routines and is even included in some multi-vitamins. It is taken in the form of a capsule. It can be purchased over the counter, but the FDA has approved a prescription version  fish oil that lowers high triglyceride levels.

What are the Benefits of Fish Oil?

Fish oil provides a number of health benefits ranging from heart health to treating diabetic complications that affect the kidneys. It also helps:

  • Lowering blood pressure
  • Lowering cholesterol levels
  • Preventing heart disease and stroke
  • Preventing clogged arteries
  • Relieving certain heart conditions such as irregular heartbeat, heart failure, chest pain, and preventing blood clots
  • It is used after bypass surgery to aid in healing as well as with heart transplants
  • Kidney disease
  • Kidney failure
  • Cirrhosis
  • Arthritis
  • Cancer
  • Anxiety
  • Berger’s disease
  • Brain health including relieving depressing, PTSD, migraines, ADHD, and other mental health issues

There are many other fish oil benefits. It truly is a wonder health supplement.

How to Take Fish Oil

Fish oil typically comes in a gel filled capsule. It is important that it not be punctured prior to taking. Patients should follow the direction exactly as they are on the label or as the doctor prescribed. It is a good idea for them to talk to their doctor before they start taking fish oil to make sure that it does not interact with any other medications that they are taking.

Potential Side Effects of Fish Oil

Typically, fish oil will not have any side effects. Some mild ones include an upset stomach, back pain, mild rash on the skin, belching, and an unusual or unpleasant taste in the mouth. More serious side effects that should warrant a call to the doctor include: flu symptoms: fever, body aches, chills; irregular or uneven heartbeats; and/or chest pain.

An allergic reaction to fish oil is serious and the patient should seek immediate medical attention if the experience any of these symptoms:

  • Hives
  • Breathing difficulties
  • Swelling: throat, tongue, or face

How to Choose Good Fish Oil

Anyone considering taking fish oil should first talk to their doctor who can recommend a therapeutic dose. Read the label to determine how much omega-3 is in each capsule as well as the recommended dosage. Doctor recommended brands are best, but in absence of a doctor recommendation, a reputable brand by an established, trusted, trustworthy company is best.

Fish oil is excellent for all round health and chiropractic patients taking the supplement can enjoy better health and better results from their chiropractic care.

Visit www.ocwc.ca for more health and wellness blogs!

organic nutrition chiropractic benefits

What Chiropractic Patients Want To Know About Organic Food vs. Conventional Food

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Many supermarkets have started offering their shoppers a choice in produce: organic or conventionally farmed. This can leave many wondering just what the difference is.

The truth is, both foods taste the same – or very close. Both have the same vitamins, minerals, and other nutrients, so what is the big difference?

It comes down to two major areas: safety and nutrition. That is what consumers need to understand when they are trying to make a decision on whether to purchase foods that have been conventionally farmed, or foods that are organic.

What is “organic”?

Organic is an often misused word but the true meaning is that the term refers to how food is grown and processed. Organic farming is intended to encourage water and soil conservation as well as reduce pollution.

Organic farming does not use chemicals for controlling weeds, eliminating insects, or fertilizing. Most of the methods are completely natural. For instance, an organic farmer may use natural fertilizers to enrich the soil, strategically placed plants to control insects, and mulch or crop rotation to control weeds.

Organic vs. conventional foods

Conventionally farmed products will often use chemicals for insect control and weed control. They often use some type of processing on their foods.

The fertilizer used in planting often has chemicals. The foods may even be genetically modified. Animals may be injected with steroids and hormones which can cause unpleasant or even harmful side effects.

Organic foods do not use any chemicals, they are not genetically modified, and they are not injected with antibiotics or steroids. The food has been very minimally processed – if at all.

There are no additives that don’t belong and could be potentially harmful. Organic foods are safer for human consumption and they are typically more nutritious.

How to identify organic foods

In the United States, a food or product that is labeled as organic is required to be certified by the U.S. Department of Agriculture (USDA). The USDA has a certification program for organic growers and it has a set of very stringent standards that the product or food must meet.

There are some exemptions. For instance, a producer who does not sell more than $5,000 annually just in organic foods is not required to get the certification although they do have to adhere to the USDA’s stringent requirements for organic foods.

When a food carries the USDA Organic label, it means that it meets the requirements. While organic producers are not required to put the label on their products, many do.

The labeling varies, depending on the type of food. Single ingredient foods like eggs, vegetables, and fruits are considered to be 100 percent organic and are allowed to carry the USDA seal.

Foods that contain two or more ingredients, like breakfast cereal, are still allowed to use the USDA seal, but also must include the following information:

  • Organic – The product must be 95 percent organic or greater in order to be able to use this term
  • 100 percent organic – The product must be completely organic or all of its ingredients must be organic
  • Made with organic ingredients – The product contains no less than 70 percent organic ingredients

If the product has less than 70 percent organic ingredients, they are not allowed to use the word “organic” anywhere on their product labels.

Health benefits of organic foods

The greatest health benefit of organic foods is what it does not provide. Organic growers do not use synthetic pesticides to protect their crops from disease, insects, and molds. This means that the food itself has never been touched by these chemicals.

Organic foods also do not have the food additives that conventional foods often do. They are free from artificial sweeteners, flavorings, and colorings as well as preservatives and mono-sodium glutamate. This means that eating organic means that you aren’t putting those chemicals into your body. Plus, many people say that organic foods simply taste better.

If you have further questions or concerns about your particular diet, please ask us! Our Doctor of Chiropractic can help guide you toward a more healthy life, including the foods you consume.

Fermented foods Nutrition Benefits

8 Fermented Foods to Improve Digestion

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Fermented  foods are amazing at keeping your digestive tract healthy and avoiding bowel diseases and acid reflux. With numerous benefits, here are the 9 best foods that you can include in your lunches.

1.     Sauerkraut

Sauerkrat is prepared by infusing cabbage with water and salt. The mixture is lightly heated to stop it from killing off the beneficial bacteria. The process of fermentation which breaks down the lactose gives this food a sour taste and lends it cancer-fighting capacity.

You can add a few spoons in salads or over a rice bowl for a healthy dose of probiotics to help digestion.

2.     Kimchi

Kimchi is a beloved Korean side-dish taken with ramen and meat dishes. It is made by fermenting different vegetables like cabbages, radishes, and tomatoes mixed in sugar and flavored sauces. Kimchi has been found to lower down cholesterol in the blood and help insulin resistance.

3.     Tempeh

Tempeh is an Asian food made by fermenting soybeans and is a wonderful substitute for meat. It has an extremely high content of probiotics that fight off bad bacteria in the body and help your body digest even the heaviest of meals.

Soy protein is helpful in cutting down body cholesterol. You can bake tempeh or even steam with as a side dish with noodles and rice.

4.     Greek Yogurt

Greek yogurt is richer and thicker compared to normal yogurt. It carries in it beneficial bacteria from lactic acid prepared through the fermentation process. It’s not only a good source of calcium for healthy bones but a single bowl packs a nutritious punch of essential B vitamins, probiotics, and riboflavin.

Regularly consuming yogurt can single-handedly help you lower down blood pressure, supply your body with beneficial bacteria and, help you lose weight.

5.     Kombucha

Kombucha is a traditionally fermented tea made from green or black tea with a sour, unique taste. Drinking a cup after a heavy meal can significantly ward off liver toxicity and help digest the meal quickly. Kombucha also aids in blood sugar regulation and strengthens the liver.

6.     Miso

Miso is a Japanese seasoning prepared by fermenting soybeans mixed in salt and moldy rice called Koji. It is used to make miso stock and soup, and traditionally goes with breakfast items.

Studies have shown that women who consume miso naturally have lower risks of breast cancer. Miso has a number of health benefits for the heart and blood pressure while supplying your body with ample probiotics to strengthen immunity.

7.     Apple Cider Vinegar

Apple cider is a powerful concentration of fermented apples that is a good morning drink to kickstart metabolism. Having it sparingly after meals can help digestion and increase your stomach’s acid reproduction keeping acid reflux at bay.

It helps the liver detoxify and keep body colon clean.

8.     Kefir

Kefir is a fermented drink made out of cultured dairy. By mixing kefir grains with milk and yeast, the concoction turns into a viscous beverage that resembles yogurt.

Kefir is an amazing alternative for those who are lactose intolerant, helps digestion and improve bone health by preventing inflammation.

Fermented foods are an excellent addition to your diet and are the secret to living longer.

For more beneficial health information like this, visit www.ocwc.ca . Our Clinic offers detailed nutritional counselling. Give us a call at (780)455-2112 to schedule your appointment with our Certified Holistic Nutrition Counselor.

bones bone health nutrition

6 Synthetic Foods That Can Destroy Bone Health (And How to Undo the Damage)

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Synthetic or artificially made foods used as additives are far more toxic than we can imagine. Some of them don’t even qualify as foods and barely provide any nutritional value. Heavy metals, food dyes, and pesticides in our foods are not only harmful to our colon health but suck nutrients away from our bones. Most commonly found in beverages, trans-fat foods, and breakfast syrups, there are plenty of synthetic foods hidden in your snacks and drinks that may be slowly killing your bones.

Watch out for the following list of man-made additives, sugars, and oils that can possibly deprive your bones of nutritional health if consumed abundantly.

1. Synthetic Sulfites

Sulfites include sulfur dioxide, calcium sulfites, and sodium disulfite. They are mainly used as preservatives and artificial colors. Although banned from being used over vegetables and fruits, sulfites are still freely used in many foods we eat like processed juices and tea, canned foods, and alcohol.
The main reason why they are deadly for bone health is that they take away Thiamin or Vitamin B1. Sulfites tend to hinder growth and development in bones and contribute to inflammation.

2. Phosphoric Acid

Coke is your enemy. In fact, all carbonated beverages with high amounts of refined sugars can eat away bone matter and deplete your bones of calcium, if taken excessively. Cola-based sodas are proven to significantly decrease bone mineral density, according to researchers at Tufts University.

3. Disodium EDTA

Disodium EDTA is a food additive that is used for flavor and color preservation, mostly found in canned foods and pickles. Primarily used to stop foods from decaying, this substance can deprive your bones of essential nutrients by pulling minerals like calcium, zinc, iron, and manganese away from the digestive tract and out for excretion.

4. Hydrogenated Oils

Hydrogenation can destroy all the Vitamin K in oils, which is an essential nutrient for strong bones. Found in cookies, pastries, donuts and junk food, hydrogenated oils typically used in commercial baking can even block the arteries.

5. Aspartame

An artificial sweetener, commonly found in sodas, aspartame can trigger anxiety, nausea, depression, muscle spasms, and wreck bone health.

6. Monosodium Glutamate (MSG)

Although widely avoided, MSG is still used as a flavor enhancer in many processed foods. MSG has the potential to excessively stimulate our nerve cells, which can lead to dangerous seizures, migraines, and even depression. With so many health menaces, it can possibly reduce bone density as well.
Sadly, even when the glutamate industry knows it’s a toxic substance, they still sell it.

How to Undo the Damage

Luckily, weak bones can easily be strengthened. The first step is of course to ditch all the above-mentioned toxic foods from your diet.
You should ideally eat a bowl of rich greens like broccoli and okra, with lunch or dinner and consume a rich source of calcium in your diet. Dairy foods like milk and cheese are a good source. Spend 30 minutes daily in the sun to allow the body to soak up some Vitamin D.

Doing these simple steps consistently can help your bones regain their lost strength. For more nutritional tips visit www.ocwc.ca .

Gut health nutriton tips

Healing the Gut – 5 Foods to Help with Digestion

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The digestive system, also known as the gut is a delicate system of crucial organs that help in food digestion and fighting off diseases. The stomach, a part of the gut system  that secretes important enzymes and acids to disinfect our food and absorb essential nutrients while protecting your body from harmful diseases and infections.

A bad or leaky gut is the single-most important cause of just about any problem in the body. Acne is a common upshot of inner inflammation and an excess of bad bacteria. It’s safe to say that healing the gut ultimately heals every illness. Serving as a building block to your health and well being, our digestive system is extremely sensitive. Any food that offsets its balance can cause the body to develop gastrointestinal problems, eventually aggravating to worse health issues like Irritable Bowel Syndrome (IBS).

Alternatively, eating nutritious food in the right amount while making sure your meals are digested properly can create a healthy environment for the gut to function.

Here are 5 extremely healthy, warming foods that work to stimulate digestion

1.    Steamed Veggies

Cut up some colorful vegetables and lightly steam them in a little garlic and butter. You can have a bowl alongside a light meal or on its own. Beetroot, carrots, cabbage, cauliflower, and butternut squash are good sources of antioxidants and nutrients that help the gut digest food faster. They can also increase nutrition absorption. You may even bake and pan-roast the veggies to enhance the taste.

2.    Oatmeal Porridge

A traditional breakfast dish, a delicious warm bowl of oatmeal can improve your digestive health. The gut bacteria cause the oats to ferment and improve the microbial health of the body. Oatmeal is rich in essential proteins, vitamins, fibers, and phytochemicals that helps remove toxins from the gut.

Sprinkle a few chia and flax seeds along with a little bit of maple syrup for a wholesome breakfast meal.

3.    Miso Soup

A Japanese stock, Miso soup is incredibly rich in probiotics necessary to encourage good bacteria in the gut. As a fermented food, Miso produces healthy enzymes for easier digestion. Your intestinal flora can benefit greatly because the probiotics help synthesize essential vitamins like B12 and boost metabolism. However, because it’s extremely salty, you should consume no more than 6g daily. You can ideally choose from white, yellow, and red Miso that’s rich in flavor and color.

4.    Lemon Water

Drinking a glass of warm lemon water and honey on an empty stomach reaps many benefits. With whopping amounts of vitamin C, lemons also contain a fiber called pectin that serves as a food for the gut bacteria. Lemon is a good source of probiotics as well that helps improve the microbial ecosystem of our body.

5.    Almonds and Walnuts

While eaten on their own they are just as delicious, you can also crush a few almonds and walnuts and sprinkle them over your oatmeal porridge. By encouraging beneficial gut bacteria in the body, these dry fruits strengthen intestinal health.

It’s time to ditch fast-foods and allow your gut to heal with these delicious, warming foods.

For a more detailed approach to maintaining a healthy gut, give our clinic a call at (780)455-2112 or visit www.ocwc.ca to book with our Certified Holistic Nutrition Consultant- Alicia Miller. Lifestyle changes are the best!

 

flu season cold winter

5 Nutritious Foods to Stay Healthy During Cold Season

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Everyone dreads the seasonal flu that comes along in winters. A Cold can slow down and weaken your immune system. Fortunately, there are ways to prevent them and even to gain strength and heal quickly.

Consuming the following nutritious foods is a good way to keep the cold at bay.

Warm Foods
No one can say no to a cup of hot cocoa on chilly mornings. There are many benefits of including warm foods in your diet. During cold season when your metabolism slows down, consuming warm foods can help you store up more energy in your body.
Steaming hot foods like soups, broths, and stews also help nasal congestion and can resolve blocked sinuses overtime. Home-cooked meals like porridges and baked casseroles are not only nutritious but leave your kitchen smelling lovely.
Ginger tea is especially good for the flu season as it soothes the throat, eases congestion, and promotes blood flow. Warm cacao milk is rich in calcium and a healthy alternative to sugary chocolate. You can also try making a golden turmeric latte with a pinch of cinnamon for an immune-boosting and anti-inflammatory drink.

Healthy Fats
Eating fats during cold season keeps you warm and insulated. But they have a bigger purpose than just insulation because fats help your body absorb key vitamins like A, D, E, and K. A lack of vitamin D naturally weakens your immunity so you become more susceptible to illnesses.
Healthy fats like nuts, fish, tofu, and roasted meat are good additions in your diet to quickly heal from flu and stay fit. A teaspoon of extra virgin olive oil daily is good tonic to ward off seasonal flu and enhance immunity.

Hydrating Foods
During winters, because the appetite slows down you may not eat much and as a result forget to hydrate yourself as well. Cold seasons are usually spent lazing away in your bed hence even pouring yourself a glass of water may seem like an effort.
Therefore, it’s important to eat foods that are rich in water content to keep you hydrated during flu season. Having sweet juicy fruits, warm milk, and teas are good sources to retain moisture in the body even when you’re not drinking enough water. You can trade coffee with hot cider – an alkaline drink that works to kill viruses and bacteria in the body.

Foods Rich in Vitamin C
Lemons and oranges that are packed with Vitamin C are natural immune-boosting foods to fight flu and colds. You should ideally include citrus fruits like kiwi, tangerines, and pomegranates in your diet for a healthy diet.
Having warm lemon water with a teaspoon of honey can significantly reduce the length of a cold. Take them with foods that are high in folate like eggs, legumes, and leafy greens to effectively treat colds.

Foods Abundant in Zinc
Seafood is a good source of zinc. Eating wild salmon, oysters, and red meat from time to time can strengthen your immunity overtime and protect you against seasonal flu. Oatmeals, baked beans, and almonds are not just high in zinc but are equally warming for your body.

Start adding these foods to your diet right now to ensure that your immune system is ready to take on the challenges that come with colder weather.

Visit www.ocwc.ca for more helpful nutritional tips. Thanks for reading and keep warm!

vegan vegetarian nutrition food

What Chiropractic Patients Want To Know About Vegan vs. Vegetarian Diets

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Vegan and vegetarian diets have long been touted as some of the healthiest diets for people of all walks of life. There is a lot of confusion and many misconceptions, though, about the two.

What most people don’t realize is that there are many sub-category diets that fall under vegetarianism, some of which include animal by-products, seafood, and even meat. Understanding veganism and vegetarianism as well as knowing the benefits of these diets can help chiropractic patients stay healthier, get more active, and stave off many chronic illnesses.

Is there a difference between vegan and vegetarian diets?

There are distinct differences between veganism and vegetarianism although many books and even food companies fail to clearly distinguish the two. While it is true that they are very similar diets, the differences are significant.

Vegans do not eat any animal by-products or animal flesh at all. This includes seafood. They also do not use products that use animal testing or that are made from animals including leather products.

On the other hand, vegetarians typically abstain from eating animal flesh, but do often eat animal by-products such as dairy products and eggs. Some also eat seafood including fish, shrimp, and crab. They are also a little more relaxed when it comes to the products they purchase as well.

What is a vegetarian diet?

The vegetarian diet comes in several varieties. The standard vegetarian diet consists of eggs and dairy products but excludes fish and meat. This is also called a “lacto ovo vegetarian.” However, some vegetarians include dairy products but exclude eggs while others include the eggs and exclude the dairy. A “demi-vegetarian” includes seafood.

There are also what are known as “semi-vegetarians” although there is some controversy over whether they should be classified as vegetarian or not.

  • Pollo Vegetarian – includes poultry but excludes other meats and seafood.
  • Pesco Vegetarian – includes fish and chicken but excludes red meat.
  • Flexitarian – includes any kind of meat whenever they want but adhere mainly to a standard vegetarian diet.

What is a vegan diet?

A vegan diet excludes all animal by products and meats. True vegans do not use or wear anything derived from animals (leather, snakeskin, etc.) or that is tested on animals. Most vegans tend to avoid sodas, sugary sweets, processed foods, and ready-meals, while choosing organic, high quality foods.

Still, there are a few variations of veganism too. For instance, a raw vegan combines a vegan diet with a raw diet meaning that they exclude all products and foods of animal origins as well as food that has been cooked at a temperature greater than 118 degrees Fahrenheit.

The Paleo vegan is defined by the types of foods that are eaten. It is still meat and animal product free, but the foods that are chosen are selected from the Paleo diet.

This type of diet centers on certain types of foods that are believed to have been consumed during the Paleolithic era. It includes fish, meat, fruit, and vegetables but excludes grain and dairy products. Of course, for vegan purposes, the meat and fish are excluded.

What are the benefits of vegan and vegetarian diets?

Vegetarian and vegan diets have many health benefits. The tend to be much higher in vitamins C and E, magnesium, folic acid, and potassium. The fat content tends to be more unsaturated.

Vegan diets typically have less cholesterol and unsaturated fat that vegetarian diets and they contain more fiber. This translates to lower blood pressure, lower serum cholesterol, less risk of diabetes and heart disease, and much lower incidence of obesity. While some of these diets may require certain vitamin supplements such as calcium, vitamin D, vitamin B-12, and omega 3 fatty acids, most doctors agree that vegan and vegetarian diets are very healthy when done correctly.

For more helpful information like this or to inquire about our Holistic Nutritional services, visit www.ocwc.ca or call (780)-455-2112. Our staff is happy to help!