Cincinnati Rehabiliation Center Blog

5 Healthy Snack Recipes for Fall

Fall weather, football, and holidays are fast upon us. With the season comes more celebrating and snacking, but this doesn’t mean you have to sacrifice your health in the process. Read on for snack recipes and ideas that support your quest for inflammation-free eating.

Food choices that support optimal function in the body include grass-fed meat, wild game, wild caught fish, shellfish, chicken, omega-3 eggs, vegetables and leafy greens, nuts (raw or dry roasted), spices, olive oil, coconut oil, butter, cream, avocado, bacon, coffee, tea, and more.

Want to indulge during the big game or a holiday party? Red wine or stout beer are options, proving that you can have great tasting foods and beverages that are also anti-inflammatory.

Foods that create a pro-inflammatory state in the body, on the other hand, include refined sugar, refined grains, grain flour, trans fats, and refined omega-6 seed oils (corn, safflower, sunflower, peanuts, etc.) and similar foods fall in this category (1).

Try these healthier twists on popular snack items this fall.

Homemade Trail Mix

You can create a trail mix that’s packed with nutrition, yet still anti-inflammatory. This homemade trail mix is perfect for traveling, toting along during your next hike or bike ride, or to accompany the next Bengals game. Start with our suggested recipe, or modify to include your favorite nuts or fruits:

  • Almonds – whole or slivered

  • Walnuts or macadamia nuts

  • Dried cherries

  • Dried blueberries (with no sugar added)

  • Roasted pumpkin or acorn squash seeds (buy them already roasted at the store, or roast your own this time of year)

  • Dried Apricots

    Missing the chocolate from your old trail mix recipe? Add in a few bits of extra dark chocolate if that fits within your nutrition goals.  

Nut-Butter Stuffed Apples

Candied apples are a favorite this time of year, and you don’t have to miss out on a delicious treat that might just remind you of it! Core your favorite fall varietal of apple, then fill it with your favorite nut butter. Bake at 350 for about 30 minutes, depending on the apple you use. The apple should be tender, but still holding its shape well. You will have a dense, flavorful dessert that won’t leave you feeling guilty. We think almond butter works best in this recipe (2).

Home-made (or Store Bought) Jerky

If you have your own smoker, try your hand at a natural home-made jerky. If not, look for a high quality brand without artificial ingredients, preservatives or additives. Try to avoid ingredients like MSG, corn syrup, artificial colors and flavors. Brands including Three Jerks, Oberto, and Lawless all raise the bar when it comes to keeping their jerky natural.

DIY Energy Bars

If you miss your energy bars (which are typically not anti-inflammatory or primal), no need to worry: you can make your own, and then you can know exactly what you are eating.

Homemade energy and protein bars are much easier than you probably realized. The best part: you will be avoiding all the added sugars, flavorings and preservatives that many of the store bought bars have.

Create combinations with healthy fats and protein to keep your energy levels high. All you need is a baking pan, a great blender or food processor, and a few simple ingredients. Seedless dates work to help bind the bars together and provide a natural sweetness. Try these recipes, or experiment with other ingredients to create your own.

Combo #1:

  • 1/4 cup cherries

  • 1/4 cup seedless and pitted whole dates

  • 1/2 cup raw almonds

  • 1 Tbsp creamy natural almond butter

  • pinch of sea salt

Combo #2: 

  • 1/4 cup dried blueberries

  • 1/4 cup seedless and pitted whole dates

  • ½ cup cashews

  • 1/2 tsp finely grated lemon zest

  • 1/4 tsp cinnamon

Combo #3:

  • 1/2 cup seedless and pitted whole dates

  • 1/3 cup cashews

  • dash of sea salt

  •  Zest of 1 lime (if desired)

  •  1/2 tbsp lime juice (if desired)

  •  1/3 cup shredded coconut

How to make them:

Always blend the dates and fruit ingredients together first. Then transfer to a bowl. Next, pulse the nuts into a rough nut-flour consistency. Add all ingredients together and knead with your hands. Spread evenly and press firmly into a cake pan.

Chill for about 20 minutes to help the bars set. Slice and enjoy. Alternatively: roll into ball shapes for “power balls” instead. Wrap bars in plastic wrap or keep power balls in small bags. Load some up into your car to enjoy after the gym or during your daily commute.

Chili-lime Chicken Wings

No list would be complete without something to eat on game days. You don’t need breading or a deep fryer to enjoy a good chicken wing.

Here’s the recipe:  

 ½ medium onion, roughly chopped

  2 jalapeno peppers, seeds removed

  3 garlic cloves, peeled

  • ½ cup cilantro, tightly packed

  • Freshly ground pepper

  • Zest from 2 limes

  •  ¼ cup lime juice

  • 2 tablespoons coconut aminos

  •  6 pounds chicken wings and/or drumsticks

  •  1-2 tablespoons melted fat of choice

  • 4 limes, cut into wedges (2)

Here’s what to do:

Blend the onion, peppers, garlic, cilantro, ground pepper, lime zest and juice, and coconut aminos (if desired) until you have a bright green puree. Pour the marinade over the chicken wings in a large bowl, mix well, and marinate for at least 30 minutes, but up to 12 hours.

Take the wings out of the refrigerator 30 minutes before you plan to cook them. Bake at 425 in the oven on a greased wire rack for 30 minutes, flipping halfway. Want to fire up the grill? Grill over medium heat for about 15 minutes, turning once.

Learn More About Making Pro-Inflammatory Food Choices

Ready to change the way you think about snacking? Or do you want to learn more about lifestyle changes that can improve your health? Give Dr. Bradford a call today to learn more about whole food-based nutrition that can taste great and keep your energy levels high. Call Cincinnati Rehabilitation Center today at 513.772.9065 to learn more.

Sources/References:

1.     Seaman, David R. (2016-04-02). The DeFlame Diet: DeFlame your diet, body, and mind (p. 2). Shadow Panther Press. Kindle Edition. 

2.     http://greatist.com/health/paleo-recipes-list

 

What to Know About Probiotics: Your Questions Answered

What Are Probiotics & Prebiotics?

Probiotics are living microorganisms that naturally exist in certain fermented foods including kefir, tempeh, miso, buttermilk, pickles, sauerkraut or pickled vegetables. They are a type of bacteria that produces lactic acid—but not to be confused with the kind of lactic acid you think of that our bodies produce after you go for a long run.

By definition, they mean “for life,” which is fitting because they are bacteria that offer health benefits to us. We have trillions of microorganisms in our bodies, and when we are healthy, these microorganisms are in good balance. Did you know? A healthy adult human has more cells of outside microorganisms inside its GI tract than it does of its own cells of the entire body combined. These microorganisms are essential to our bodies functioning properly.

Probiotics support our immune system, including our ability to fight infection, and they help us optimize our overall intestinal function, specifically the ability to absorb nutrients. Just consider how 80 percent of our entire immune system is in our digestive tract! Within our gut, probiotics improve the balance of microbes while working against any pathogens or harmful bacteria.

While more research is needed, research has supported that these beneficial bacteria may also:

  • Improve gut health after taking certain antibiotics
  • Increase our absorption of nutrients needed from food
  • Help our gut recover after severe stressors
  • Help with recovery from certain intestinal infections
  • Prevent or reduce the severity of colds or the flu
  • Synthesize Vitamin K and other beneficial substances
  • Aid in the proper function of our liver and thyroid

Probiotics need food that they live off, also known as prebiotics, which is why you hear of both prebiotics and probiotics together so often. In most cases, prebiotics refers to non-digestible food components such as fiber. Prebiotics are found in a variety of foods such as bananas, onions, and even artichokes. The benefits of probiotics will be maximized when we combine them with prebiotics. Yogurt and kefir are considered “symbiotic” because they combine probiotics and prebiotics.

“I Want the ‘Good’ Bacteria!”

Knowing how our gut health impacts our entire health, what does that mean for you if you’re looking to introduce more probiotics into your diet?

All of us were born with this so-called “good bacteria” present in our bodies. Our gut flora can be negatively impacted by prescription antibiotics, sugar, excess grains, stress and other chemical stressors. Because of these factors, we look to add more of the “good” bacteria to restore our natural balance within the gut.

If you’re ready to restore your gut health through probiotics, start with the foods you are eating. Depending on your other health and wellness objectives, a few options to consider include:

  • Sauerkraut
  • Kimchi
  • Coconut kefir
  • Raw and unpasteurized cheeses 
  • High quality yogurt (many brands are low quality and full of unnecessary sugar)
  • Kombucha (mixed with chia seeds makes a great Probiotic and Prebiotic combination)

With so many different options (and so many companies touting their foods as being probiotic-friendly), let us help you wade through the options to find what is right for you.

Before you decide to add probiotic supplementation to your diet, ask Dr. Bradford about what is right for you.  Probiotic supplements can be one of the most important and most beneficial supplements a person takes, but, not all probiotic supplements are created equal. There are several that may be beneficial and/or recommended for you depending on your needs. If a supplement is right for you, Dr. Bradford can help you set up a plan that includes an effective supplement with a synergistic blend of probiotic strains and prebiotic fibers.

References/Further Reading

  1. http://www.ncbi.nlm.nih.gov/pubmed/19651563
  2. http://www.ncbi.nlm.nih.gov/pubmed/18313433
  3. http://nccam.nih.gov/health/probiotics
  4. http://www.ncbi.nlm.nih.gov/pubmed/23707554
  5. http://www.medscape.com/viewarticle/719654_4
  6. http://www.ncbi.nlm.nih.gov/pubmed/24638909

 

What Professional Athletes Say About Chiropractic

There are countless professional athletes who have endorsed chiropractic. These athletes cite the power of chiropractic in their continued health and wellness, and in helping them work to prevent injury. Take a look at just a few of these chiropractic endorsements below.  

1. Arnold Schwarzenegger

“I am very fortunate to have, so-to-speak, my in-house chiropractor…He adjusts my wife, my kids, me, everybody gets an adjustment. And we feel always great when [our chiropractor] leaves. Even when I have athletic injuries he's always there for me, and helps me. So it's really terrific, and I know that first hand. That's why I always will be traveling around, all over the world, talking highly about the profession of chiropractic.

You chiropractic doctors are really miracle workers, and that's why it's really great to have you here, part of the Arnold Classic. Because, like I said, the Arnold Classic and Fitness Weekend are about health and about fitness and preventive care.”

2. Tom Brady

“Chiropractic just makes you feel so much better. When I walk out of the clinic, I feel like I'm about three inches taller and everything's in place. And as long as I see the chiropractor, I feel like I'm one step ahead of the game."  

3. Venus Williams

"Chiropractic gives me the flexibility I need to keep in the game."

4. Dan O’Brien, Gold Medalist and World Champion Decathlete

“If I could put a percentage value on it, I think I compete eight to ten percent better from regular Chiropractic care. I think that is how much of a benefit it is–if not more.  If it wasn’t for Chiropractic, I wouldn’t have won the gold medal.”

5. Emmitt Smith, on the power of chiropractic

“If you traveled where I’ve traveled, done what I’ve done and seen the results that I’ve been getting, then you’d understand where I’m coming from.”

6. Joe Montana

”Chiropractic care works for me.”

7. John Stockton, when asked the secret to his longevity in NBA

“[Chiropractic has] been great for me, and for my family".

8. Michael Jordan

“I didn’t know how much I could improve until I started seeing a chiropractor. Since I’ve been in chiropractic, I’ve improved by leaps and bounds both mentally and physically.”

9. Johnny Damon

"Without chiropractic, I wouldn't be able to play consistently throughout the season." 

10. Evander Holyfield 

“I have to have an adjustment before I go into the ring.  The majority of boxers go to get that edge." 

Ready to make your own leaps and bounds, both mentally and physically? At CRC, we partner with you to create a healthier life, whether you consider yourself an athlete or not.  Give us a call today at 513.772.9065.

What You Need to Know About Vitamin D

What is Vitamin D?

Vitamin D is a fat-soluble vitamin. More specifically, it’s a family of compounds including Vitamin D1, D2, and D3. Vitamin D plays a role in our cell growth, insulin production, hormone regulation, reduction of inflammation, and it plays a vital role in our ongoing immunity. Vitamin D impacts our mood, and it helps ensure the absorption of calcium and phosphorous in our body. Because of this, in the long-term, if you’re lacking vitamin D you can be at an increased risk for bone issues or abnormalities.

The list of benefits of vitamin D is actually quite long: The American Journal of Clinical Nutrition reports that when we get enough, it helps reduce the likelihood of developing the flu. The Journal of the American Medical Association reports that it can reduce your risk of multiple sclerosis. Some researchers have even linked a lack of the vitamin to issues including depression, heart disease, pregnancy problems, and more.

When we’re outside on a sunny day (with enough of our skin exposed) for as little as ten minutes, we’re able to experience the benefits of Vitamin D. With that said, many of us either can’t be outside long enough during those specific hours of the day, or we don’t want to experience the potential harmful effects of the sun.

So what do you do when it’s winter, or if your lifestyle is mostly out of the sun, or when you intentionally seek to avoid the sun?

While sunlight is the natural way to get vitamin D (as it is produced in skin as a response to sunlight), food and supplementation are the other two ways to obtain Vitamin D.

D…For Deficient?

In one recent study, about 75 percent of the people examined had inadequate levels of vitamin D in their blood. While that’s just one study, it does support the current argument that more people, in general today, are becoming vitamin D deficient.

Supplementation with Vitamin D3

As mentioned, vitamin D3 (Cholecalciferol) is involved in quite a few physiological processes in the body. Based on your individual lifestyle, age and other factors, Dr. Bradford can help you with specific nutrition and supplement recommendations so that you can obtain as much of the vitamin as needed.

One thing that the average person does not know is that not all Vitamin D supplements are created equal. Because Vitamin D is a fat soluble vitamin it can be difficult to absorb with a low quality supplement. At CRC, we offer high quality D3 supplements for our patients with very high absorption rates. This is frequently recommended and serves as a great way to get an additional source of Vitamin D. This supplement promotes all the benefits of Vitamin D, including support of healthy calcium absorption from the intestinal tract into the blood and a healthy immune system.

Learn More About Vitamin D & Your Overall Health

Looking to learn more about the benefits of Vitamin D—including how you can take steps to ensure that you’re getting enough? Talk to Dr. Bradford so that you can get a supplement that is easily and effectively metabolized in your body.

Read On: References/Sources