Tips and tricks for better nutrition

At Midwest Chiropractic, we like to motivate our patients to live healthier lives. This means we often assess what they’re eating, how they’re eating and why they’re eating. If you’re looking for some quick tips and tricks for better nutrition, check out the list below.

1. Don’t skip meals. Eat breakfast, lunch, and dinner. When you skip a meal, your body recognizes that it doesn’t have food to convert into energy. At that point your body goes into “survival” mode, slowing your metabolism and storing excess food or glucose as FAT. If your body is routinely fed, it will increase your metabolism, breaking down the fat since it thinks it doesn’t need it anymore.
2. Drink water. Water is essential to achieving a healthy diet. Avoid soda and sweetened drinks. The Mayo Clinic recommends that men consume 3 liters (about 13 cups) and women should consume at least 2 liters (about 9 cups) of water per day.
3. Eat lean protein. Aside from water, protein is the most prevalent material in your body. Research also indicates that increased dietary protein (not necessarily a “high protein diet”) may reduce the risk of heart disease by reducing “bad” LDL Cholesterol and raising “good” HDL cholesterol. Protein helps keep muscles strong, and contains the building blocks for most of the enzymes in the body. These enzymes drive the metabolic rate of our bodies. Good sources of lean protein include dairy products, soy products, meat (lean meat is also an excellent source of iron), fish, and poultry.
4. Choose more whole grains. Most people eat less than half the amount of fiber needed each day. Choosing whole grains, such as whole wheat breads and high-fiber cereals will help you achieve your fiber needs. By increasing the intake of fiber, you reduce your risk of diseases such as colon cancer and heart disease. Fiber also makes you feel full while helping to control your blood cholesterol and blood sugar.
5. Eat more vegetables and fruits. A healthy diet should contain at least five servings of vegetables and fruits each day. Fruits and vegetables are naturally high in vitamins, minerals, fiber, and they are low in calories. Fruit and vegetables are critical to proper nutrition. Make sure they are part of your daily menu. Fruit is also an excellent choice for in-between meal snacks too.
6. Exercise. 20 minutes a day, 3 days a week is the standard recommendation. Consistent exercise will decrease your risk of diabetes, heart disease, and prolong your life. Walking, swimming, jogging, weight lifting, bike riding, and aerobics are all good examples of exercises that will improve your overall health.

A quick hello from Midwest Chiropractic!

At Midwest Chiropractic, we believe it’s important for a patients to know who we are and why we care. As a team of wellness professionals, we strive to provide the best service and connect with our patients on a deep and meaningful level. We understand chronic pain and we understand the importance of all-natural, pharmaceutical free healing. That’s why we’re here to provide you with an opportunity for better health! Contact our office at 847-253-2112 to make an appointment.

Dr. Joe Baric has been practicing chiropractic care for 26 years. He specializes in the care of children as well as pre-natal chiropractic.

When Dr. Baric isn’t realigning the spine, he’s taking care of patients with nutritional assessments and acupuncture. Dr. Baric spends the majority of the day talking with patients about methods to improve their health and nutrition. 

His Chiropractic Assistants, Maggie and Nikki, are there every step of the way. From greeting patients to answering phones, these girls work non-stop to make sure the clinic runs efficiently and in an organized fashion.

What is the Vagus Nerve?

Learning About the Vagus Nerve

At Midwest Chiropractic, we strive to provide our patients with the best care. By enlightening them on ways to improve health and manage stress, they can enjoy their daily lives to a greater capacity and live a longer life. Helping patients learn about the Vagus nerve can teach them more about controlling the body and the organs that reside inside of it.

What is Vagus Nerve?

The vagus nerve is actually two cranial nerves that extend from the brain stem and connect down to the viscera. Sometimes this nerve is referred to as cranial nerve X, the 10th cranial nerve or the wandering nerve. These nerves are used to send a variety of signals throughout the body, but will also transfer signals back to the brain. The vagus nerve is also known for wandering through the body, weaving through the abdomen and branching into other nerves that extend through the limbs and organs.

The vagus nerve is used to regulate a variety of body functions including the heartbeat and the muscle movement necessary to keep you breathing. This nerve also regulates the chemical levels in the digestive system so that the intestines can process food and keep track of what types of nutrients are being gained from the food that is taken in.

By learning more about the body and how to regulate it, we can expend less energy and feel better each day. Stop by Midwest Chiropractic today if you’re interested in receiving a health assessment and understanding how the body works.

Walking: The best way to trim your waistline and improve health

Go for a walk! Your body will thank you. 

Did you know it was this easy to trim your waistline and improve your health? By walking for 30 minutes a day, three days a week, your body will thank you as overall health improves.

You don’t have to travel far to get exercise. However, hiking long distances can improve your mental health, strength and stamina.

Basic Benefits 

Physical activity doesn’t need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life.

For example, regular brisk walking can help you:

• Maintain a healthy weight
• Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes
• Strengthen your bones
• Lift your mood
• Improve your balance and coordination

The faster, farther and more frequently you walk, the greater the benefits.

By walking for 30 minutes a day, 3 days a week, your overall mental and physical health will improve.

Developing a Routine

As you start your walking routine, remember to:

• Get the right gear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. If you walk outdoors when it’s dark, wear bright colors or reflective tape for visibility.
• Choose your course carefully. If you’ll be walking outdoors, avoid paths with cracked sidewalks, potholes, low-hanging limbs or uneven turf.
• Warm up. Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise.
• Cool down. At the end of your walk, walk slowly for five to 10 minutes to help your muscles cool down.
• Stretch. After you cool down, gently stretch your muscles. If you’d rather stretch before you walk, remember to warm up first.

Staying Motivated 

Starting a walking program takes initiative. Sticking with it takes commitment. To stay motivated:

• Set yourself up for success. Start with a simple goal, such as, “I’ll take a 10-minute walk during my lunch break.” When your 10-minute walk becomes a habit, set a new goal, such as, “I’ll walk for 20 minutes after work.” Soon you could be reaching for goals that once seemed impossible.
• Make walking enjoyable. If you don’t enjoy solitary walks, ask a friend or neighbor to join you. If you’re invigorated by groups, join a health club.
• Vary your routine. If you walk outdoors, plan several different routes for variety. If you’re walking alone, be sure to tell someone which route you’re taking.
• Take missed days in stride. If you find yourself skipping your daily walks, don’t give up. Remind yourself how good you feel when you include physical activity in your daily routine — and then get back on track.

Once you take that first step, you’re on the way to an important destination — better health.

Healthy Weight Loss Tips From Dr. Joe Baric

10 Tips on Weight Loss

Losing weight can be a huge challenge for some of my patients. Some are able to drop the pounds quickly, only to see them return in a few weeks. Some have a hard time even getting the scale to budge. Whatever the problem is, I always offer them this quick list on 20 Tips for Weight Sustainable Loss:

1. Forget the Past and Future. A lot of progress is lost when thinking about all of the times you’ve tried to lose weight and failed, putting off dieting for a later date, or being stymied by all of the things you’ll have to do in the days to come. Focus on the now and get started!.

2. Don’t Sugar Coat Your Current State. Come to terms with how bad you’ve let yourself get, and make a promise never to return to where you’re at. It’s OK to be unhappy about the way you look, as long as you channel that energy into positive changes.

3. Don’t Overeat. This seems like a no-brainer, but it’s one of the hardest habits to break, and one of the most detrimental things you can do to your body.

4. Take on a Weight Loss Challenge. 90 days is the length of most challenges these days, but you can also find 30 and 60 day ones as well. What a challenge does is gets you to go hard out for a finite amount of time, so you can wrap your head around it. Just be sure to have a plan for when the challenge is finished.

5. Don’t Target a Specific Area. Spot treating rarely works, and can be very demotivating. Focus on improving your entire body and you’ll see those troublesome areas get better over time.

6. Don’t Let Giant Food Corporations Weigh You Down. It’s unfortunate the kind of “foods” the big food companies try to sell us. They’re filled with all sorts of additives and chemicals to get us to eat more of it. Take a timeout on pre-packaged fare.

7. Take Mandatory Me Time. If you’re always providing for others you won’t have the time needed to focus on your weight loss and fitness goals. Be sure to schedule some alone time to collect your thoughts.

8. There’s No One Way to Lose Weight. Don’t pigeonhole yourself into thinking that there’s only one way you could possibly get the results you want. There are many roads that lead to the same path, it’s about choosing the one that works best for you.

9. Why Not Live Up to Your Full Potential? Larry Winget says that the human race is the only living thing in the universe that chooses not to live to its fullest potential. The fit and healthy you is possible, so why not go for it!

10. Eat More Superfoods. Lost on healthy foods to add to your diet? Try things like mangoes, chia seeds, maca and kale to spice up your diet.

Natural Pain Relief: Popular Herbal Options

Treating Back Pain with Popular Herbs

Back pain is a killer for many of my clients. While I am always able to provide them with the right chiropractic care, there are other ways to treat pain without medication. Here are some common herbal remedies used for natural pain relief:

• Capsaicin. Derived from hot chile peppers, topical capsaicin may be useful for some people in relieving pain. “Capsaicin works by depleting substance P, a compound that conveys the pain sensation from the peripheral to the central nervous system. It takes a couple of days for this to occur,” says David Kiefer, MD, assistant clinical professor of medicine at the Arizona Center for Integrative Medicine.

  

  In nature the spicy sensation of capsaicin is an irritant for most animals . However, people add this spice to all kinds of food.

• Ginger.  Ginger extract may help with joint and muscle pain because it contains phytochemicals, which help stop inflammation. Few side effects have been linked to ginger when taken in small doses.

  

  Ginger root might look like a slight mutation of nature, however the anit-inflammatory properties allow it to promote healing in all parts of the body.

• Feverfew. Feverfew has been used for centuries to treat headaches stomachaches, and toothaches. Nowadays it’s also used for migraines and arthritis. More studies are required to confirm whether feverfew is actually effective, but the herb may be worth trying since it hasn’t been associated with serious side effects. Mild side effects include canker sores and irritation of the tongue and lips. Pregnant women should avoid this remedy!

  

  Although it sounds like a spice, feverfew is actually a flower most commonly found in southwest Europe.

• Turmeric. This spice has been used to relieve arthritis pain and heartburn, and to reduce inflammation. It’s unclear how turmeric works against pain or inflammation, but its activity may be due to a chemical called curcumin, which has anti-inflammatory properties. Turmeric is usually safe to use, but high doses or long-term use may cause indigestion. Also, people with gallbladder disease should avoid using turmeric.

  

  Turmeric can be used in foods like rice, lentils, potatoes and meat. It can also be added to tea for an extra hint of healing flavor.

  
  

• Devil’s Claw. There is some scientific evidence that this South African herb may be effective in managing arthritis and lower back pain, but more research is needed. Side effects are very rare if taken at a therapeutic dose for the short term, but it’s not advised for pregnant women and those with gallstones or stomach or intestinal ulcers.

  

  Most often found in southwestern California and Arizona, Devil’s Claw helps lower back pain and symptoms of arthritis.

Save your spine by eating right!

Did you know you can improve spinal health through the foods you eat? 

Understanding spinal health from a nutritional perspective can improve back pain and ease the damage done to broken or strained vertebrae. By eating the right foods we can heal the body rather than damaging it through further nutritional deficiencies and food-based destruction.

Check out this list of foods if you’re looking to maintain and redevelop the health of your spine.

• Calcium:Found primarily in dairy products.  However, kale and broccoli are excellent vegetable sources of calcium.
• Magnesium:Dark chocolateis an amazing and tasty source of magnesium.  Nuts like almonds, cashews, brazil nuts, and sunflower seeds are also high in magnesium.
• Phosphorus:Also found in many nuts and seeds like brazil nuts, sunflower seeds, and pumpkin seeds. Cheese is also a great source of phosphorus.

Foods like pineapple, chicken, avocado, red onion, tomatoes and leafy greens are all foods designed for spinal health.

• Vitamin D:Eggs and fatty fish like anchovies and salmon are great healthy food sourcesof vitamin D.  However, 20 minutes a day of sunlight is the best way to get vitamin D and will meet your daily requirements for mineral absorption.
• Vitamin K: Leafy greens, broccoli, asparagus and even cucumber are natural sourcesof vitamin K.  The richest source of the potent K2, which is the best form for calcium absorption, is found in a japanese food called natto.  Although this fermented food is difficult to find, a pill form is easily purchased at most health food stores or online.

By maintaining spinal health through regular exercise, chiropractic care and proper nutrition, you won’t have to feel the effects of premature aging. You can also maintain a healthy spine and enjoy the benefits of living with full mobility. The best part about maintaining spinal health is the new foods you get to try. So start eating for spinal health and today and notice instant benefits.