Emily Heil CPT NFPT, B.S. Health Promotion and Wellness
There are a lot of benefits to going plant based with your diet, and a lot of people do that. There are many reasons people will go plant based: health issues, poor digestion, ethics, or many other reasons. This can be part of a person’s identity or culture that they were raised in. Whatever your jam, it can be cool to try it out if that is the type of thing you want to do.
There are different classifications of Vegetarianism:
-Lacto-Vegetarian: Someone that will not eat meat or eggs but does consume dairy.
-Ovo-Vegetarian: Someone that does not eat meat or dairy but does consume eggs.
-Lacto-ovo-vegetarian: Someone who does not eat meat but does eat dairy and eggs.
-Pescatarian: Someone who will eat fish but excludes all other meats from their diet. They may choose as well to consume dairy and eggs.
-Vegan: Someone who does not consume any animal products including honey. Most vegans will also extend this to other areas of their lives such as no leather or no clothing made from animals. They also tend to use products that are not tested on animals.
As previously stated, there are many benefits to going plant based. Some people who have switched to plant based diets have experienced benefits such as longevity, alertness, reducing our carbon footprint, reduced GI stress, more regularity in the bathroom, amongst other things.
What can vegetarians eat?
As previously stated, most vegetarians will be lacto-ovo and still eat dairy and eggs but will not eat meat. It is truly up to the person as to what they choose and why, but examples of foods that are included in a vegetarian diet are:
-Seeds, nuts, legumes
-Fruits and vegetables
-Tofu, Tempeh, soy
-Dairy and eggs (depending on the person)
What can vegans eat?
Most vegans will completely stray away from all animal products which includes clothing made with animals and products tested on animals. The foods that are included in a vegan diet are the following:
-Seeds, nuts, legumes
-Fruits and vegetables
-Tofu, Tempeh, Soy
-Sweeteners such as maple syrup
If you plan to start going vegan or vegetarian for whatever reason, make sure you do a bit of research beforehand. You can establish your “why” for doing this for your body. But… in case you were wondering how good vegan food can taste, here is a vegan carrot cake recipe brought to you by worldanimalprotection.us.
Carrot Cake with ‘Butter Cream’ Frosting
- 3 flax eggs (3 tbsp flax meal + 9 tbsp water)
- 1 ½ cup grated organic carrots
- 1 ½ cup almond flour
- 1 ½ cup white whole wheat flour
- 1 ¼ cup unsweetened applesauce
- ¾ cup almond milk
- ¾ cup chopped walnuts
- ¼ cup maple syrup
- ¼ cup date paste
- 1 ½ tsp baking powder
- 1 tsp ground cinnamon
- ¾ tsp baking soda
- 1 package of silken tofu
- 4 tbsp Maple Syrup
- 2 tbsp lemon juice
- 1 tsp vanilla extract
- ¼ tsp lemon zest
- Add all frosting ingredients to a blender or Vitamix and blend until smooth.
- Place the frosting in a metal mixing bowl, cover and place in the freezer.
- After 1 hour, remove from the freezer and whisk the frosting. Place back in freezer for another 30 minutes prior to icing your cake.
Prepare frosting first so that it can chill while the cake bakes.
Icing will firm up the longer it chills and will soften at room temperature.
- Prepare flax eggs and set aside.
- Preheat oven to 350 degrees. Prepare two 8 inch round cake pans by lightly coating with coconut oil and dusting with flour.
- In a large bowl, whisk together the maple syrup and flax eggs.
- Then add and whisk in the applesauce, date paste, baking soda, baking powder and cinnamon.
- Mix in the carrot and almond milk.
- Slowly add in the flour, mixing as you continue to add until the batter is thick but still pourable.
- Add walnuts and fold them in.
- Pour into cake pans and bake for 40-45 minutes or until golden brown and the toothpick comes out clean.
- Remove from the oven and cool on racks for 15 minutes before removing them from the pans. Once removed, allow them to cool completely before icing. (If you can wait that long!)
- Garnish the top with chopped pecans (optional)
- This cake tastes just as amazing cold so store your covered leftovers (if there are any), in the refrigerator and enjoy it for 2-3 more days!
Emily Heil CPT, BS Health Promotion and Wellness
I used to just dismiss vitamins and minerals. I was one of those people who thought you just needed to exercise, eat right, and have your mind right. Now those may be all good things, but we don’t think a lot about the other things that we need as well such as our micro-nutrients.
When people think about food, we usually think of the breakdown of carbs, fats, and proteins. And although those are a big part of what food is, food is more than just that. It contains so many more vital things that your body needs.
Now believe me when I say I used to just glance at a food and say, “oh yeah, that has 25% of my daily value of (insert vitamin or mineral here), so that’s good!” But I never really used to make sure I was getting enough of it. More recently I have learned that when you give your body the micro-nutrients that it needs, it can not only help you increase positive things happening physiologically, but it can also help you to OPTIMIZE your life.
Let’s take magnesium for example. 80% of people around the world are deficient in magnesium. Did you know that? I was experiencing some neurological issues, so I wanted to see what I could eat or supplement with that would help me. – And it just so happened to turn out I was one of the 80% deficient in Magnesium (go figure). I thought I was doing everything right! So I started taking a magnesium supplement. Do you know what happened? I became focused. I lost my brain fog and a whole host of other things happened to me. But Magnesium isn’t just for brain health.
It helps as an antioxidant and combats against oxidative stress ( this is any type of stress you put on your body) anything from working out, to things that you eat that your body doesn’t like, to stressors that are in your everyday life. And when you get rid of that oxidative stress your body can work more like a well-oiled machine and less like a rusty 1920’s car that hasn’t been taken care of.
Magnesium helps to boost immunity and defend against cancer. Now if you don’t think that you want to boost your immunity that sounds crazy to me, but to each their own. Doing that right now is such a vital thing for your body (along with taking your vitamin D, but you know that).
This special micro-nutrient helps you also to improve thyroid function and increase fertility (yes, in both men and women). Your thyroid helps your body with a whole laundry list of things from your metabolism to your heart beat, your temperature, and just basic things that are important. On the fertility topic, this is especially important if you are of child-baring years and want to eventually have a baby. Create the healthiest body you can for your child, promote a strong and healthy microbiome by introducing all of the right nutrients.
These are only a few things that magnesium helps with… and yeah, you can take it in a supplement form, which is great if that is what you want to do. But the BEST way to get nutrients is through food. It can be hard because of all of the pesticides that we use on our food nowadays, we don’t find it in the soil much, therefore the plants don’t “soak it up” per se. But If you are looking for the best way to get magnesium in foods, here are a list of foods that you can find it in.
Magnesium rich foods:
Spinach, edamame, potato with the skin, salmon, halibut, and okra just to name a few.
I understand if you look at this list and you are saying to yourself “what in the world is okra?” I dare you to try it. Find something new and try it! You might just like it. And if you don’t well then there are plenty of other sources of magnesium in other foods. Find different recipes and different ways to spice up your foods. Dry rubs and spices are my favorite!
So here is your call to action. Start paying attention to what goes in your body. I don’t mean just counting calories. Check your multivitamin and what sources these vitamins and minerals are coming from. We have an incredible multivitamin through Orthomolecular right in our office that you can ask us about any time. Get your nutrients in and watch yourself have more energy, feel happier, and enjoy life more. It is amazing how much different you can feel when your body is not being starved of the nutrients that it so badly needs. Check in with yourself and pay attention to what your body is saying. If you love your body right, it will love you back.
Emily Heil CPT, B.S. Health Promotion and Wellness
Sometimes it feels like we go round and round, trying to find a solution to the health goals that we have. It can feel like we take one step forward and three big steps back. But when you understand what you need to achieve your goals, it gives you power (knowledge = power). If you are trying to lose weight, gain weight, have a happy relationship with your food, have food freedom, lower your cholesterol and blood pressure, feel happier, have more energy, or just trying to improve your overall quality of life… let me tell you: it is possible. So let me share with you some tips to achieve these health goals.
1 Believe in yourself.
I always tell my clients that if your mind isn’t right first, everything else in your life won’t be right either. So where is your mind today? Are you having thought distortions? AKA: telling yourself something that is not true, such as, “I can’t have more energy during the day when I have all of life’s stressors and the kids calling for my attention” … YES. YOU. CAN. Telling yourself these negative thoughts over and over will subject your subconscious brain to literally look for the negative in life and will in general make your outlook more negative. Why is that? You are training your brain that it is ‘acceptable’ and even ‘normal’ to have negative thoughts. It’s not; we are meant to live fulfilling lives that are productive, positive, and energetic. You can live a beautiful life and do not have to be subject to the negative thoughts that run rampant in your mind. I dare you to turn those “I cant’s” into “I MOST CERTAINLY CAN”. The first step to success in anything is believing that you can do it. Because whether you believe you can, or believe you can’t, you’re right. Bring about a new mindset to your life because you deserve it.
2 Find your “why”
What it means to find your “why”: Why do you want to achieve the goals that you are setting out to achieve? Let’s say you are trying to lose weight. You might say the reason behind that is to make life easier. Ok, now ask yourself, “why would this make life easier”. Because you can then chase your kids around and play with them. Okay, great. Now ask yourself, “why do I want to chase my kids around and play with them?” and your answer might be so that you can show your kids your love for them. That right there is your ultimate why. You want to lose weight so that you can show your kids love. Now, isn’t that more meaningful to you and internally motivating than just “oh life will be easier”?
3 Get in touch with the right resources for you
There are plenty of local and online resources for you to find. If you are having a hard time with always thinking about food and the psychology behind food and food addictions and behaviors, Noom is a great resource that gives you some very logical and science backed research as to why people behave the way they do and how to change your habits one by one and achieve a better mindset with food. This helps you to develop a much healthier relationship with your food choices. If you are looking for nutrition counseling, personal training, bootcamps, and a great supportive community to help you achieve fitness goals, Forever Fit is a fitness studio here in Plover, WI with some great things to offer. If you are looking to optimize your overall health and realign your spine, Infinity Wellness and Chiropractic offers the best chiropractic services in town (not that we are bias or anything). Kali Clark with Sweet spot nutrition is in our office as well. She is our close friend and nutrition coach that definitely would never steer you wrong. If you want to quit smoking, there are plenty of active coalitions in the Portage area as well. No matter what you are doing, there ARE resources for you – you just need to find what works for you. Keep trying because your health is worth it.
4 Find support and accountability
Finding support and accountability is one of the key factors to helping with achieving any type of goals. I know that when anyone (including myself) sets out to change a habit, it is uncomfortable. It sucks sometimes. And it is hard and not easy to change. When those hard times hit, and you slip up (because you will) you need to have someone who has your back. Someone that you can turn to. And someone who can tell you what you need to hear- whether it is tough love, or “it’s okay you’re trying your best and tomorrow is a new day”. Personally, I would take the latter of the two- but that is just me. You do what is best for YOU. Not what everyone thinks you should be doing. Whether this person is your mom, dad, significant other, or just a group you joined on Facebook. You are now being held accountable to them and they will be there to support you.
5 Have a plan
If you fail to plan, you can most certainly plan to fail . Don’t get caught up in the end that you can’t see the steps along the way. Make sure you believe in yourself all the way through, recite your “why” to yourself every day if you have to. Find a resource that can provide you with the support and plan that you need. And recruit your family and friends. They will most likely support your new healthy habits and be proud of you for making your life a little better one day at a time.
If you need help or resources or would just like to chat about achieving optimal health or fitness levels, please feel free to talk with Emily or Dr. Sara in the office. They would be happy to make conversation with you over the adjustment table or in any of the traction units. Plus- who doesn’t love free advice from a couple of professionals?
By Dr. Sara Stefan, DC, CCWP, fCBP
June is Dairy Month. June mean mosquitos and might be what you think of as the start of summer. June probably conjures up a lot of ideas and musing for you. To me, June is my mom’s birthday that always coincides with strawberry season.
As a kid, every year we would pack up the cardboard strawberry flats, a bucket of warm, soapy water and a few rags and we’d pile into the car to drive to the local strawberry patch. It was the one time of year where going to Clintonville meant something special was happening. Even back then, my parents were insistent upon getting there as soon in the morning as possible. You know, you have to “beat the heat”. So we’d bumble down the road in our trusty minivan and jump out onto the grassy, uneven terrain of the field turned parking lot. From there we would scour the horizon until our eyes landed on the tractor pulling the wagon full of people. We would be crossing our fingers that it wasn’t too far away since we could barely contain the excitement and the idea of warm, sweet strawberry juice running down our chins. (My mom was smart. She came prepared with the aforementioned bucket of water for post-picking cleanup before piling back into the car in a strawberry induced haze.)
The tractor ride was one of the best parts. It would chug and jerk and if you weren’t paying attention, every once in a while it would feel like you were almost about to fall off. Or maybe that was just me – the scrawny little kid in a hand-me-down tee shirt and jelly shoes with just enough meat on my bones to keep me from bouncing up and off the trailer. Then, all at once, the driver would stop and everyone would scramble off in search of the worker who assigned you your row where you would begin your search for the world’s best strawberry. “Work from this flag, down. Take the flag with you and put it where you stop. Don’t leave any ripe berries and stay in your row”. I was a rule follower even back then so it was a simple nod of the head and get to work. If you pick strawberries like I do, you’ll pick for a few minutes, get a bit in your bucket and a sense that not everyone is watching you (especially the workers!) and you’d sneak your first berry. I can almost taste and feel that first fresh berry of the season on my tongue. Warm from the sun. So juicy you have to eat it all in one bite, and so sweet you realize that any other strawberry you’ve eaten in the last 6 months was nothing like this, not even comparable.
Fast forward 25 minutes or so and your feet are a little achy. Your back might be a little tight. And the sun shining down upon your back probably has you feeling more than a little warm, even though it’s only 8:30 in the morning. If you’re lucky, the berries that year are big, plump and the truest color of red you’ve seen in person. You pick around the leaves and find cluster upon cluster of berries and pretty soon, your flat is filling up. Mom looks over, sees what you have and declares, “I think we have enough.” You know what that means? That means fresh strawberry pie and homemade strawberry jam and fresh berries for every meal for the next three days. YES! It also means you better pick a few more and stuff them into your face before you put your stake in and head for the edges of the field.
Once you hop back on the tractor and get back to the farm house, it’s time to find out how much your strawberries weigh. Slide the box down and feel the cardboard grate against the well-worn wooden countertop. Who picked more? Mom gets out cash to pay the older woman who smells like my grandmas, and reality sets in. Strawberry picking is over and it’ll be a whole year before you get to do this same routine all over again….bummer.
The good thing is you still have all the fruits of your labor, literally. The other good thing is that year after year, this annual tradition becomes part of your DNA. You probably don’t realize it as it’s happening, but this is the sort of thing that fires you up while simultaneously calming you down. Every year now, when mid-June rolls around, I scope out the calendar and the weather to see what day I can get out and pick. It is exciting. And then when we start to pick, a sense of child-like wonder comes over me and time slows down a little bit (except for last year when we were racing to finish picking before a hellacious storm brewed not far in the distance. We did end up beating it. We pulled onto the highway just as it started to downpour. Not sure what all the folks out in the fields did or how they missed the thick, grey clouds rolling in).
It’s these types of memories and experiences that I want to leave with my kids. I need to realize that we might be setting our own, new traditions right now, and I don’t even realize it. What is happening today that might leave an indelible mark that they’ll never forget? I guess my point in telling you this long story about something so mundane as picking strawberries is best summed up in a quote by BJ Palmer, the developer of Chiropractic,: “We never know how far reaching something we may think, say or do today will affect the lives of millions tomorrow.” We are obviously in the middle of an odd time right now. What isn’t always obvious, though, is that life is made up of series of memories and events. Cherish the moment right now and create positive, character building events. Start new traditions if you want or build upon the old, trusty ones. Either way, love the people around you, find the best in life, and live the life of your dreams.
Oh, and by the way, a cup of strawberries provides vitamin C, manganese and also contains folate (vitamin B9) and potassium. Strawberries are rich in antioxidants and plant compounds that may have benefits for heart health and blood sugar control, among many other benefits. Whatever you choose in this next season, make it impactful and fun. Create memories and friendships. And as always, stay healthy, my friends! Enjoy!
With higher temps and more sun in our hopeful near future, now is the time to stock up on better for you sunscreen options. I’m all about getting a safe amount of sun. We need sun exposure to help us have proper amounts of vitamin D, which is critical for many functions throughout our body. However, when you are planning on being outside for hours, have very fair skin, or want to prevent sunburn and premature aging of your skin, sunscreen is necessary.
Unfortunately, many of the sunscreen option on the market are loaded with questionable and harmful ingredients. The Environmental Working Group (ewg.org) just released a new report on the best sunscreens for everyone from children to adults. According to the report, of the over 1300 sunscreen formulations tested: “about two-thirds still offer inferior sun protection or contain concerning ingredients, such as oxybenzone, a potentially hormone-disrupting chemical that is readily absorbed by the body”.
When looking for a sunscreen, not only do you want to avoid oxybenzone, you also want to make sure that is it “broad spectrum”. That means it is working against UVA (aging) and UVB (burning) rays. When applying sunscreen, make sure that you are applying enough. For an average sized adult from head to toe, you need about an ounce of sunscreen. That is enough to almost fill a shot glass. Make sure you reapply often, as well. Check the label of the safer sunscreen you choose to find out the optimal amount of time between reapplying. For many sunscreens, you’ll want to reapply around every hour.
One brand that you can always count on to bring you high quality products with none of the fear of dangerous or potentially harmful ingredients is Beautycounter. Two of their products made the EWG’s 13th Annual Guide to Sunscreens. Beautycounter’s sunscreens are formulated with non-nano zinc oxide which is a physical, mineral sun protection technology that bounces the sun’s rays away from the skin. Their sunscreens are also “reef safe”, meaning they are better for the environment and will not contribute to the degradation of our planets coral reefs.
Try out a few of the different sunscreens on the ewg.org’s list. If you have questions or want to try the Beautycounter products, ask me. I’m more than happy to help. Find out what works best for you and your family and keep yourself happy and burn-free. Let’s go outside and enjoy the beauty of Wisconsin summers.
Many times I see older adults unable to walk stairs, or tell me that they have achy joints. They tell me that their range of motion (ROM) has decreased quite a bit since they have aged and they “just don’t feel as if they could start exercising”. But here is the thing, exercise may be difficult at first but it helps to reduce (if not eliminate) all of the problems that they seem to tell me that they have.
Exercise has many wonderful effects on the body. Osteoporosis is a very big concern for most older adults, but when you exercise, you are actually putting weight on your bones. When doing weight baring activities, your bones are ‘stressed’ which means your body will send a signal that it needs help or repair. This sends tiny cells called osteoblasts to your bones to help with increasing bone density. This is also a good case for those of you who don’t get the recommended dose of calcium to make it a priority to exercise.
Exercise really can look like anything from a walk, to yoga, to simple stretching or very high intensity workouts. There are so many things that you can do to move your body. When your body begins to move, something even more cool happens than that bones forming #sciencenerdslovefacts. Your body will begin to produce endorphins which are basically “happy hormones”. When we sit in our houses all day or don’t move much, a cloud of gloom will likely begin to form over our heads. But these endorphins work almost like drugs, or sugar, in the thought that they make us feel happy or feel a sense of less stress. Along with the increase in endorphins, science has shown that this decreases the speed and chances for memory loss, dementia, and Alzheimer’s disease. Moving also increases our abilities to multitask and be creative, so get moving!
Let’s talk joints and range of motion. It may be hard to move at first, but with time and dedication, you will be able to increase your range of motion through movement, stretching (and chiropractic care, of course). Each time you move your joints, there is a lubrication mechanism in between your bones to help it move more smoothly, without pain, and help you feel effortlessly in control of your body. The more you move, the more lubrication is happening. So even if it hurts, try to stretch. And then try to stretch a little further the next time around. Try to make big circles with your arms, then maybe go a little bigger next time. Keep pushing yourself, and I promise you will see results.
As you age, if you keep your muscles strong, bones strong, and joints healthy, you will be able to walk up the stairs at age 80. You’ll be able to love on your grandchildren and great-grandchildren the way that you really want to. And you will be able to live your best life and find optimal health for what stage of life you are in. I said it before, but I will say it again. Yes, it will be hard. And yes, it will be worth it.
Everyone knows the saying, “sugar is bad for you”, but what are people really saying when they say that? Added sugars and refined sugars in your diet can do a lot of different things to your body, things that are not so good. This chemical substance is great at increasing inflammation, causing insulin spikes, adding excess calories, and so much more. Even with all these negative attributes, we still LOVE it.
Let’s talk sugar. What is it? Where does it come from? Why do we love it?
The sugar association describes sugar as “…sucrose is simply the chemical name for sugar, the simple carbohydrate we know and love that is produced naturally in all plants, including fruits, vegetables, and even nuts”. Sounds healthy, right? So why is it so bad for us? The answer is, sugar is extracted, purified, filtered, and crystalized into raw sugar that is then further refined to what we know as granulated sugars. One problem with these refined types of sugars is that it has all of the fiber extracted from it. Fiber keeps your insulin in check and prevents your insulin levels from spiking which we’ll get to later.
A second problem is that when refined sugar enters your body, it acts like a drug. It triggers the release of dopamine in your brain. Dopamine surges are addictive and make your brain want to come back for more and more sugar. I’m sorry to break it to you, but the food industry is definitely using chemicals, such as sugar, to lure you in and get your money to enhance their own business growth.
Inflammation… Did you know that a lot of the pain or problems that you have *spoiler alert* CAN BE CONTROLLED OR MANAGED WITHOUT MEDICATION! (As a side note, we in the chiropractic industry are not legally able to tell you to use or not use a medication. You need to talk to a medical doctor to find out how to safely get off any drug.) Let me tell a bit of my story in this section. I had problems with my hands where they were going numb in my fingers, pain in the palms of my hands and the inability of them to function without braces. My doctor told me I had carpal tunnel at the ripe old age of 22. They told me it was a life long problem. I would never get rid of it; they told me to buy braces and stop lifting weights. If you know me, I am a personal trainer and that wasn’t going to cut it. I went on the Whole 30 diet, a phenomenal food elimination diet protocol. I found out that both dairy, and (wait for it) REFINED SUGARS were causing my carpal tunnel to flare up! Let me repeat this: sugar causes inflammation. Since then, dairy and sugars haven’t really been a part of my diet and most of the time I forget that I have carpal tunnel and my hands are back to normal. (Unless of course I am eating ice cream, but those are very special occasions. During those occasions, I choose to eat it and know the consequences, aka symptoms will appear, because of it.)
Now I told you we would talk insulin spikes. Like I said earlier, fiber is taken from the sugar source. When that happens, the release of that sugar into the blood stream is MUCH quicker. It takes about 20 seconds for sugar to enter your bloodstream. If fiber was still a part of the equation, the release of the sugar would be a lot longer of a time period and a more steady release. This would give you a constant stream of energy. Think about a natural form of sugar like an apple compared instead to the cheap candy bar that you ate yesterday. The apple will be filling longer and the candy bar gives you energy for 20 minutes and then you get that energy crash right after. Sound familiar?
Finally, let’s talk excess calories. Sugar is added to so many things to enhance flavor, but along with that addictive flavor comes calories. Did you know that sugary drinks or sugar sweetened beverages account for 39% of our diets. That includes: soft drinks, fruit drinks, sports drinks, which together account for 39% of the added sugar in our diets. SHUT THE FRONT DOOR! Which means weight gain and excess calories and no fiber, so here is another case of that “crash and burn” problem that you had at 2pm yesterday when you ate that candy bar. Want a simple fix for this? Try filling your water bottle and drinking it instead. Water is so important – it keeps you alert and helps rid the sugars from your body that increase those aches and pains.
It’s easy to love sugar, of course! It’s addictive, and it’s supposed to be. I’m not saying get rid of all of the sugar in your life, because that’s not realistic and your sanity will be non-existent. Just be aware of what you are eating and what you are taking in. Be smart. Go enjoy your life!