Healthy Foods

For individuals with diabetes or who are watching their sugar intake, is sugar-free candy a healthy choice?

Sugar-Free Candy

Sugar-free candies can be an option for individuals with diabetes and those watching their sugar intake. Different types of sweeteners are used in sugar-free candies, with pros and cons and possible side effects.

Ingredients

Sugar-free candies use artificial sweeteners or sugar substitutes to generate a sweet taste. Most of these sweeteners have fewer calories and carbohydrates than sugar, but not all are calorie or carb-free. Some sugar substitutes on labels include:

• Aspartame
• Saccharin
• Sucralose
• Aspartame, saccharin, stevia, and sucralose are calorie-free and carb-free.
• Stevia is a non-alcoholic, non-artificial sugar substitute made from plant leaves.
• Sugar alcohols - erythritol, xylitol, maltitol, lactitol, and sorbitol contain some carbohydrates.

Pros

Pros over candies sweetened with sugar.

Satisfies Cravings

• Sugar-free candies can satisfy sweet cravings with less impact on blood sugar than their full-sugar counterparts.

Less Sugar

• Federal dietary guidelines suggest keeping added sugars to less than 10% of daily calories. (U.S. Department of Agriculture and U.S. Department of Health and Human Services. 2020)
• The American Heart Association recommends 6% or less. (American Heart Association. 2020)

Blood Sugar Levels

• Individuals with diabetes can maintain stable blood sugar levels.

Healthy Teeth

• Candies and gums pose less risk to teeth.

Carbohydrates From Sugar Alcohols

• Sugar alcohols are digested differently than regular sugar and have less impact on blood sugar levels.
• If counting carbohydrates, subtract half the grams of sugar alcohol from the total carbohydrates on the label.
• For example, if total carbohydrates are 25 and sugar alcohols are 20, count the food as 15 carbs per serving. (University of California, San Francisco, Diabetes Teaching Center, 2024)

Cons

The cons can include:

Digestive Side Effects

• For some individuals, especially with irritable bowel syndrome/IBS, sugar alcohols can cause unpleasant gastrointestinal side effects like bloating and diarrhea. (Mäkinen K. K. 2016)
• It is recommended to avoid large amounts, especially for individuals with a sensitive stomach. (Evert, A. B. et al., 2019)

Taste

• There may be an irregular or unfamiliar taste that can require getting used to.
• Try other types and brands.

Carbohydrates

• Always read the label.
• The sweetener may contain some or none.
• Other ingredients may have added carbohydrates.
• For example, sugar-free chocolates may be high in saturated fat from ingredients like cocoa butter.

Appetite stimulants

• Zero-calorie sweeteners may stimulate appetite, leading to eating more, which can be counterproductive to dietary goals. (Azad, M. B. et al., 2017)

Options

Choosing which types are best depends on personal taste and health goals.

• Because of fatty ingredients, sugar-free chocolates may not be recommended if heart problems exist or fat intake must be limited.
• Hard candies may be a better option.
• Sugar alcohols can have an impact on blood sugar levels, which may make the candies less than ideal for those with diabetes. Digestive side effects can make them less appealing as well.
• Some artificial sweeteners may cause discomfort. Learning the body's response will help when choosing.
• When it comes to taste, note what the preferred candy is sweetened with, as well as other ingredients, to guide future purchases.
• Choose a snack that blends something sweet with other healthy ingredients, like fiber or protein, whole grains, nuts, or dried fruit. For example, strawberries with dark chocolate or apple slices with peanut butter.

Dr. Jimenez  Functional Medicine Team. Healthy eating does not have to be hard. Using an integrated approach, we aim to restore health and function to the body through Nutrition and Wellness, Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine protocols. If the patient needs other treatment, they will be referred to a clinic or physician best suited for them, as Dr. Jimenez has teamed up with the top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments. We focus on what works for you and strive to better the body through researched methods and total wellness programs.

How Chiropractic Can Help Diabetic Back Pain

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies that are available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

U.S. Department of Agriculture and U.S. Department of Health and Human Services. (2020). Dietary Guidelines for Americans, 2020-2025. 9th Edition. Available at DietaryGuidelines.gov. Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf

American Heart Association. (2020). Federal dietary guidelines emphasize healthy eating but fall short on added sugars. https://newsroom.heart.org/news/federal-dietary-guidelines-emphasize-healthy-eating-habits-but-fall-short-on-added-sugars

University of California, San Francisco, Diabetes Teaching Center: Diabetes Education Online. (2024). Counting sugar alcohols. https://dtc.ucsf.edu/living-with-diabetes/diet-and-nutrition/understanding-carbohydrates/counting-carbohydrates/learning-to-read-labels/counting-sugar-alcohols/

Mäkinen K. K. (2016). Gastrointestinal Disturbances Associated with the Consumption of Sugar Alcohols with Special Consideration of Xylitol: Scientific Review and Instructions for Dentists and Other Health-Care Professionals. International journal of dentistry, 2016, 5967907. https://doi.org/10.1155/2016/5967907

Evert, A. B., Dennison, M., Gardner, C. D., Garvey, W. T., Lau, K. H. K., MacLeod, J., Mitri, J., Pereira, R. F., Rawlings, K., Robinson, S., Saslow, L., Uelmen, S., Urbanski, P. B., & Yancy, W. S., Jr (2019). Nutrition Therapy for Adults With Diabetes or Prediabetes: A Consensus Report. Diabetes care, 42(5), 731–754. https://doi.org/10.2337/dci19-0014

Azad, M. B., Abou-Setta, A. M., Chauhan, B. F., Rabbani, R., Lys, J., Copstein, L., Mann, A., Jeyaraman, M. M., Reid, A. E., Fiander, M., MacKay, D. S., McGavock, J., Wicklow, B., & Zarychanski, R. (2017). Nonnutritive sweeteners and cardiometabolic health: a systematic review and meta-analysis of randomized controlled trials and prospective cohort studies. CMAJ : Canadian Medical Association journal = journal de l'Association medicale canadienne, 189(28), E929–E939. https://doi.org/10.1503/cmaj.161390

For individuals dealing with digestive issues or bowel disorders, can adding peppermint to a nutrition plan help manage symptoms and digestion?

Peppermint

First grown in England, peppermint's medicinal properties were soon recognized and are cultivated today in Europe and Northern Africa.

How It Is Used

• Peppermint oil can be taken as a tea or in capsule form.
• Consult a physician or licensed healthcare professional to determine the proper dosage for the capsule form.

For Irritable Bowel Syndrome

Peppermint is taken as a tea to treat general digestive problems. It is known to reduce the production of gas in the intestine. Today, researchers recognize peppermint as effective for irritable bowel syndrome when used in oil form. (N. Alammar et al., 2019) Peppermint oil has been approved for use by IBS patients in Germany. However, the FDA has not approved peppermint and oil to treat any condition, but it has listed peppermint and the oil as generally safe. (ScienceDirect, 2024)

Interactions With Other Medications 

• Individuals who take lansoprazole to reduce stomach acid may compromise the enteric coating of some commercial peppermint oil capsules. (Taofikat B. Agbabiaka et al., 2018)
• This can happen using H2-receptor antagonists, proton pump inhibitors, and antacids.

Other potential interactions include: (Benjamin Kligler, Sapna Chaudhary 2007)

• Amitriptyline
• Cyclosporine
• Haloperidol
• Peppermint extract may increase serum levels of these medications.

It is recommended to discuss medication interactions with a healthcare provider before starting supplements if taking any of these medications.

Pregnancy

• Peppermint is not recommended for use during pregnancy or by nursing individuals.
• It is unknown if it could affect a developing fetus.
• It is unknown if it can affect a nursing baby. 

How To Use The Herb 

It is not that common, but some individuals are allergic to peppermint. Peppermint oil should never be applied to the face or around mucous membranes (National Center for Complementary and Integrative Health. 2020). Using more than one form, such as tea and oil, is not recommended because it could lead to side effects.

• Because the FDA does not regulate supplements like peppermint and others, their contents may be varied.
• Supplements may contain harmful ingredients or not contain the active ingredient at all.
• This is why seeking reputable brands and informing an individual's healthcare team of what is being taken is highly recommended.

It has the potential to worsen certain conditions and should not be used by:

• Individuals who have chronic heartburn. (National Center for Complementary and Integrative Health. 2020)
• Individuals who have severe liver damage.
• Individuals who have inflammation of the gallbladder.
• Individuals who have obstruction of bile ducts.
• Individuals who are pregnant.
• Individuals with gallstones should consult their healthcare provider to see if it is safe.

Side Effects

• The oil may cause an upset stomach or burning.
• Enteric-coated capsules may cause a burning sensation in the rectum. (Brooks D. Cash et al., 2016)

Children and Infants

• Peppermint was used to treat colic in infants but is not recommended today.
• The menthol in the tea may cause infants and small children to choke.
• Chamomile could be a possible alternative. Consult a healthcare provider to see if it is safe.

Beyond Adjustments: Chiropractic and Integrative Healthcare

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Alammar, N., Wang, L., Saberi, B., Nanavati, J., Holtmann, G., Shinohara, R. T., & Mullin, G. E. (2019). The impact of peppermint oil on the irritable bowel syndrome: a meta-analysis of the pooled clinical data. BMC complementary and alternative medicine, 19(1), 21. https://doi.org/10.1186/s12906-018-2409-0

ScienceDirect. (2024). Peppermint Oil. https://www.sciencedirect.com/topics/nursing-and-health-professions/peppermint-oil#:~:text=As%20a%20calcium%20channel%20blocker,as%20safe%E2%80%9D%20%5B11%5D.

Agbabiaka, T. B., Spencer, N. H., Khanom, S., & Goodman, C. (2018). Prevalence of drug-herb and drug-supplement interactions in older adults: a cross-sectional survey. The British journal of general practice : the journal of the Royal College of General Practitioners, 68(675), e711–e717. https://doi.org/10.3399/bjgp18X699101

Kligler, B., & Chaudhary, S. (2007). Peppermint oil. American family physician, 75(7), 1027–1030.

National Center for Complementary and Integrative Health. (2020). Peppermint oil. Retrieved from https://www.nccih.nih.gov/health/peppermint-oil#safety

Cash, B. D., Epstein, M. S., & Shah, S. M. (2016). A Novel Delivery System of Peppermint Oil Is an Effective Therapy for Irritable Bowel Syndrome Symptoms. Digestive diseases and sciences, 61(2), 560–571. https://doi.org/10.1007/s10620-015-3858-7

Khanna, R., MacDonald, J. K., & Levesque, B. G. (2014). Peppermint oil for the treatment of irritable bowel syndrome: a systematic review and meta-analysis. Journal of clinical gastroenterology, 48(6), 505–512. https://doi.org/10.1097/MCG.0b013e3182a88357

Could pita bread be a possible option for individuals trying to eat healthier?

Pita Bread

Pita bread is a yeast-leavened, round flatbread made with wheat flour. When baked, the dough turns into two layers. These layers create a pocket that can be filled with vegetables, meats, or vegetarian proteins. Pita bread offers health benefits because of its low carbohydrate count, the amount of nutrients in one serving, and the use of wheat flour.

Nutrition

Nutrition information for one serving of pita bread is 39 grams. (U.S. Department of Agriculture 2021)

• Carbohydrates - 17 grams
• Fat - 0.998 grams
• Protein - 4.02 grams
• Fiber - 1.99 grams
• Sodium - 120 milligrams
• Sugars - 0 grams
• Calories - 90.1

Carbohydrates

• The carbohydrate count for pita bread is 17 grams per serving or a little more than one carb count - 15 grams, used in meal planning for individuals with diabetes.
• Non-keto bread is around 20 grams of carbohydrates per serving or slice.
• Pita bread has a lower carbohydrate count than most breads.

Fats

• Pita breads are relatively low in fat content.
• The total lipid fat is under 2 grams, only 2% of the recommended daily amount or RDA.
• The bread contains no fatty acids or trans or saturated fat.

Protein

• Four grams of protein are in one serving of pita bread.
• The protein content is found in the wheat flour.

Vitamins and Minerals

Other minerals in pita bread include:

• Calcium, with 60.1 milligrams per serving.
• Iron with 1.08 milligrams per serving - helps the body create hemoglobin, a protein in red blood cells that carries oxygen from the lungs. (National Institute of Health, 2023)
• Sodium with 120 milligrams.
• According to the Federal Drug Administration, this is a low amount of sodium. However, individuals should stay aware of sodium intake and limit it to no more than 2,300 milligrams per day.
• The average adult consumes about 3,400 milligrams of sodium a day. (Food and Drug Administration, 2022)

Calories

• One serving of pita bread contains 90 calories.
• Pita bread for a sandwich contains fewer calories than two slices of regular bread.

Benefits

Potential health benefits include the following:

Glucose Levels Lowered

• Whole wheat can be beneficial to glucose levels.
• The American Diabetes Association suggests that choosing bread with whole wheat grains, like pita bread, instead of white bread, can work to keep blood sugar levels from spiking. (American Diabetes Association 2024)

Digestion Support

• Whole-grain pita bread fiber content can benefit the digestive system by regulating bowel movements.
• Complex carbohydrates are digested slower than simple carbohydrates, keeping the body fuller for longer and assisting in weight management. (Harvard Health 2022)

Protein Source

• Pita bread provides a healthy amount of protein.
• A serving contains around 8% of protein.
• Consuming the proper amount of protein helps in muscle repair. (Harvard Health 2024)

Allergies

Major allergies or intolerances can cause individuals to pass on the bread. What individuals need to know.

Celiac Disease

• Celiac disease is a heredity autoimmune disease that occurs in genetically predisposed individuals.
• Individuals with the disease cannot ingest gluten - a protein found in wheat - which can lead to small intestinal damage.
• Individuals who experience gastrointestinal distress when eating wheat should consult a healthcare professional to get tested. (Celiac Disease Foundation 2023)

Wheat Allergy

• A wheat allergy may mimic celiac disease symptoms, but they are different allergies.
• The allergy occurs when the body produces antibodies to wheat proteins.
• Symptoms include anaphylaxis, swelling and itching of the mouth, nasal congestion, headache, cramps, nausea, vomiting, and breathing difficulties. (American College of Allergy, Asthma, and Immunology 2024)
• Individuals who suspect a wheat allergy should consult a healthcare provider about an allergy test.

Gluten Intolerance

• Gluten intolerance can cause similar symptoms to celiac disease when eating products containing gluten.
• Symptoms include bloating, abdominal pain, constipation, joint pain, fatigue, brain fog, and depression. (Celiac Disease Foundation 2023)

Preparation

Pita bread preparation options.

• Dunk the bread in sauces or dips.
• Use the bread for pita-pocket sandwiches and fill it with meats and/or vegetables.
• Cut the bread and bake for pita chips.
• Cut the bread into small cubes and toast as an alternative to croutons for salads and soups.
• Grill the pita bread.

Diabetes and Back Pain

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

USDA. Pita Bread. (2021). Pita Bread. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/2134834/nutrients

National Institute of Health, Office of Dietary Supplements. (2023). Iron. Retrieved from https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

Food and Drug Administration. (2022). Sodium in your diet. Retrieved from https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet

American Diabetes Association. (2024). Types of carbohydrates (Food and Nutrition, Issue. https://diabetes.org/food-nutrition/understanding-carbs/types-carbohydrates

Harvard Health. (2022). Fiber (The Nutrition Source, Issue. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/

Harvard Health. (2024). Protein (The Nutrition Source, Issue. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/

Celiac Disease Foundation. (2023). What is celiac disease? (About Celiac Disease, Issue. https://celiac.org/about-celiac-disease/what-is-celiac-disease/

American College of Allergy, Asthma, and Immunology. (2024). Wheat (Allergic Conditions, Issue. https://acaai.org/allergies/allergic-conditions/food/wheat-gluten/

For a hearty side of potatoes, can oven roasting and paying attention to portion size make for a healthy meal?

Oven Roasted Potatoes

Potatoes are starchy, but that does not make them unhealthy. This is where individuals need to take portion size into consideration. Starchy foods like potatoes should take up around a quarter of the plate, with room for vegetables and a protein source.

• Potatoes can provide a good source of vitamin C, calcium, magnesium, potassium, folate, and fiber.
• Potatoes are almost fat-free. (U.S. Department of Agriculture. 2019)
• Potatoes contain certain antioxidants - lutein and zeaxanthin.
• These antioxidants help protect eyesight and help lower the risk of macular degeneration, which can lead to vision loss. (Umesh C. Gupta Subhas C. Gupta 2019)

Ingredients

• 2 pounds red or white potatoes, with skin left on.
• 2 tablespoons olive oil.
• 2 tablespoons fresh minced rosemary.
• 1 teaspoon garlic, chopped.
• 1/2 teaspoon salt.
• 1/4 teaspoon black pepper.

Preparation

• Preheat the oven to 425F.
• Wash the potatoes and let them dry.
• The potatoes don't need to be peeled, but cut out surface blemishes.
• Cut large potatoes into 2-inch pieces.
• If using small potatoes, they can be left whole.
• Place on a baking dish in a single layer.
• Drizzle olive oil.
• Add the rosemary, garlic, salt, and pepper.
• Toss the potatoes until they are evenly coated.
• Roast uncovered for 45 minutes to 1 hour, turning occasionally.
• The potatoes are done when easily pierced with a fork.

Variations and Substitutions

• Dried rosemary can be used instead of fresh rosemary, but not as much is needed.
• 2 teaspoons will suffice.
• If there is no rosemary, thyme or oregano can be used.
• Another option is using a combination of favorite herbs.

Cooking and Serving

• When roasting, don't over-crowd the potatoes on the baking pan, as this can cause them to cook unevenly or become mushy.
• Ensure the potatoes are spread out and distributed in a single layer.
• Choose potatoes that are firm and don't have a green tint.
• Green-tinted potatoes contain a compound called solanine.
• Solanine has a bitter flavor and can be harmful if eaten in large amounts. (U.S. Department of Agriculture. 2023)
• The potatoes can be spiced up to add more flavor. Try with spicy ketchup, hot sauce, or aioli.
• Oven-roasted potatoes are great with vegetarian meals.
• Serve with Swiss chard, black beans, or chickpeas for a healthy, balanced meal.

Eating Right To Feel Better

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to discuss the subject matter above further, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

U.S. Department of Agriculture. FoodData Central. (2019). Potatoes.

Umesh C. Gupta, Subhas C. Gupta. (2019). The important role of potatoes, an underrated vegetable food crop in human health and nutrition.  Current Nutrition & Food Science. 15(1):11-19. doi:10.2174/1573401314666180906113417

U.S. Department of Agriculture. (2023). Are green potatoes dangerous?

For individuals watching their food intake during the Thanksgiving holiday, can knowing the nutritional value of turkey help maintain diet health?

Nutrition and Benefits

Minimally processed turkey can be a beneficial source of protein, vitamins, and minerals. However, processed turkey can be high in sugar, unhealthy fats, and sodium.

Nutrition

Nutrition information for a roasted turkey leg with the skin - 3 ounces - 85g. (U.S. Department of Agriculture. 2018)

• Calories - 177
• Fat - 8.4
• Sodium - 65.4mg
• Carbohydrates - 0g
• Fiber - 0g
• Sugars - 0g
• Protein - 23.7g

Carbohydrates

• Turkey does not contain any carbohydrates.
• Certain deli lunch meats contain carbs as the turkey is breaded, marinated, or coated in a sauce containing sugar or added during processing. 
• Choosing fresh can make a big difference in sugar content.

Fats

• Most of the fat comes from the skin.
• Turkey generally has equal parts of saturated, monounsaturated, and polyunsaturated fat.
• Removing the skin and cooking without added fat significantly reduces total fat content.

Protein

• Turkey is an excellent source of complete protein, with around 24 grams in a 3-ounce serving.
• Leaner cuts, like skinless turkey breast, have more protein.

Vitamins and Minerals

• Provides vitamin B12, calcium, folate, iron, magnesium, phosphorus, potassium, and selenium.
• Dark meat is higher in iron than the white meat.

Health Benefits

Supports Muscle Retention

• Sarcopenia, or muscle wasting, commonly leads to frailty in elderly individuals.
• Getting enough protein at every meal is essential for older adults to maintain muscle mass and physical mobility.
• Turkey can help meet guidelines suggesting lean meat consumption 4-5 times a week to maintain muscle health with aging. (Anna Maria Martone, et al., 2017)

Reduces Diverticulitis Flare-Ups

Diverticulitis is inflammation of the colon. Dietary factors that influence the risk of diverticulitis include:

• Fiber intake - lowers risk.
• Processed red meat intake - raises risk.
• Intake of red meat with higher total fat - raises risk.

1. Researchers studied 253 men with diverticulitis and determined that replacing one serving of red meat with a serving of poultry or fish reduces the risk of diverticulitis by 20%. (Yin Cao et al., 2018)
2. The study's limitations are that the meat intake was recorded in men only, the intake was self-reported, and the amount consumed at each eating episode was not recorded.
3. It may be a helpful substitution for anyone at risk for diverticulitis.

Prevents Anemia

• Turkey offers nutrients required by blood cells.
• It provides heme iron, easily absorbed during digestion, to prevent iron deficiency anemia. (National Institutes of Health. 2023)
• Turkey also contains folate and vitamin B12, which are needed in the formation and proper function of red blood cells.
• Regular turkey consumption can help maintain healthy blood cells.

Supports Heart Health

• Turkey is a lean alternative to other low-sodium meats, especially if the skin is removed and cooked fresh.
• Turkey is also high in the amino acid arginine.
• Arginine can help keep arteries open and relaxed as a precursor to nitric oxide. (Patrick J. Skerrett, 2012)

Allergies

Meat allergies can happen at any age. A turkey allergy is possible and may be associated with allergies to other types of poultry and red meat.  Symptoms can include: (American College of Allergy, Asthma & Immunology. 2019)

• Vomiting
• Diarrhea
• Wheezing
• Shortness of breath
• Repetitive cough
• Swelling
• Anaphylaxis 

Storage and Safety

Preparation

• The USDA recommends 1 pound for each person.
• That means a family of five needs a 5-pound turkey, a group of 12 a 12-pound. (U.S. Department of Agriculture. 2015)
• Keep fresh meat in the refrigerator until ready to cook.
• Frozen pre-stuffed turkeys labeled with the USDA or state mark of inspection have been prepared under safe, controlled conditions.
• Cook frozen pre-stuffed turkeys directly from the frozen state rather than thawing first. (U.S. Department of Agriculture. 2015)

1. Safe ways to thaw a frozen turkey: in the refrigerator, cold water, or microwave oven.
2. They should be thawed for a specified amount of time using guidelines based on weight.
3. It needs to be cooked to an internal temperature of 165 degrees Fahrenheit.
4. Cooked turkey needs to be refrigerated within 1–2 hours after cooking and used within 3–4 days.
5. Turkey leftovers stored in the freezer should be eaten within 2–6 months.

Eating Right to Feel Better

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

U.S. Department of Agriculture. FoodData central. (2018). Turkey, all classes, leg, meat and skin, cooked, roasted.

Martone, A. M., Marzetti, E., Calvani, R., Picca, A., Tosato, M., Santoro, L., Di Giorgio, A., Nesci, A., Sisto, A., Santoliquido, A., & Landi, F. (2017). Exercise and Protein Intake: A Synergistic Approach against Sarcopenia. BioMed research international, 2017, 2672435. https://doi.org/10.1155/2017/2672435

Cao, Y., Strate, L. L., Keeley, B. R., Tam, I., Wu, K., Giovannucci, E. L., & Chan, A. T. (2018). Meat intake and risk of diverticulitis among men. Gut, 67(3), 466–472. https://doi.org/10.1136/gutjnl-2016-313082

National Institutes of Health, Office of Dietary Supplements. (2023). Iron: Fact Sheet for Health Professionals.

Skerrett PJ. Harvard Health Publishing, Harvard Medical School. (2012). Turkey: A Healthy Base of Holiday Meals.

American College of Allergy, Asthma & Immunology. (2019). Meat Allergy.

U.S. Department of Agriculture. (2015). Let's Talk Turkey — A Consumer Guide to Safely Roasting a Turkey.

As research increases in regenerative medicine with the potential of being able to regrow thyroid tissue, could regeneration therapy eliminate the need for patients to take thyroid replacement hormones?

Thyroid Regenerative Therapy

A great hope for regenerative therapy is the ability to grow healthy organs. One of the organs being looked at is the thyroid gland. The goal is to re-grow thyroid tissue in:

• Individuals who had to have the gland removed because of thyroid cancer.
• Individuals who were born without a fully developed gland.

As science advances and research has expanded from laboratory and animal experiments to test tube human thyroid cell studies, the use of stem cell therapy for this purpose is not there yet, as more extensive research is needed for human consideration.

Human Research

Research on the use of thyroid regenerative therapy for thyroid disease has not published studies in which stem cell therapy has been attempted in human thyroid patients.

• The studies that have been done were conducted in mice, and any findings of this research cannot automatically be applied to humans. (H. P. Gaide Chevronnay, et al., 2016)
• In human thyroid tissue in test tube studies, the stimulation of cells was achieved in a way that raised the question of making cancerous transformations more likely if it were to be attempted in humans. (Davies T.F., et al., 2011)

Recent Studies

• Current research involves advances in embryonic stem cell - ESC and induced pluripotent stem cell - iPSC. (Will Sewell, Reigh-Yi Lin. 2014)
• ESCs, also known as pluripotent stem cells, can increase any type of cell in the body.
• They are harvested from embryos that were produced, but not implanted, during IVF procedures.
• iPSCs are pluripotent cells that have been developed using a reprogramming process of adult cells.

1. Follicular cells are thyroid cells that make thyroid hormones - T4 and T3 and have been produced from the embryonic stem cells of mice.
2. In a study published in the journal Cell Stem Cell in 2015, these cells had the ability to grow and were also able to start making thyroid hormone within two weeks. (Anita A. Kurmann, et al., 2015)
3. After eight weeks, cells that were transplanted into mice that did not have thyroid glands had normal amounts of thyroid hormone.

New Thyroid Gland

• Investigators at Mount Sinai Hospital induced human embryonic stem cells into thyroid cells.
• They were looking at the possibility of creating a new-like thyroid gland in individuals who have had their thyroid surgically removed.
• They reported their results at the 84th annual American Thyroid Association meeting. (R. Michael Tuttle, Fredric E. Wondisford. 2014)

The future looks promising for the ability to regrow thyroid tissue and eliminate thyroid replacement hormone. However, far more research is needed for this to even be considered a possibility.

Cracking the Low Thyroid Code Assessment Guide

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Gaide Chevronnay, H. P., Janssens, V., Van Der Smissen, P., Rocca, C. J., Liao, X. H., Refetoff, S., Pierreux, C. E., Cherqui, S., & Courtoy, P. J. (2016). Hematopoietic Stem Cells Transplantation Can Normalize Thyroid Function in a Cystinosis Mouse Model. Endocrinology, 157(4), 1363–1371. https://doi.org/10.1210/en.2015-1762

Davies, T. F., Latif, R., Minsky, N. C., & Ma, R. (2011). Clinical review: The emerging cell biology of thyroid stem cells. The Journal of clinical endocrinology and metabolism, 96(9), 2692–2702. https://doi.org/10.1210/jc.2011-1047

Sewell, W., & Lin, R. Y. (2014). Generation of thyroid follicular cells from pluripotent stem cells: potential for regenerative medicine. Frontiers in endocrinology, 5, 96. https://doi.org/10.3389/fendo.2014.00096

Kurmann, A. A., Serra, M., Hawkins, F., Rankin, S. A., Mori, M., Astapova, I., Ullas, S., Lin, S., Bilodeau, M., Rossant, J., Jean, J. C., Ikonomou, L., Deterding, R. R., Shannon, J. M., Zorn, A. M., Hollenberg, A. N., & Kotton, D. N. (2015). Regeneration of Thyroid Function by Transplantation of Differentiated Pluripotent Stem Cells. Cell stem cell, 17(5), 527–542. https://doi.org/10.1016/j.stem.2015.09.004

Tuttle, R. M., & Wondisford, F. E. (2014). Welcome to the 84th annual meeting of the American Thyroid Association. Thyroid : official journal of the American Thyroid Association, 24(10), 1439–1440. https://doi.org/10.1089/thy.2014.0429

Garlic tea is an herbal tonic made from garlic, lemon, and honey. What medicinal uses and benefits can garlic provide that is supported by scientific research?

Garlic Tea

Garlic tea:

• Garlic - Allium sativum - is a perennial plant from Central Asia.
• The plant produces a bulb that is used in cooking and in health remedies all over the world.
• Garlic powder, oil, and supplements are available.
• Supplements can be made from garlic oil or from fresh, dried, or aged garlic.
• Each form may have a different effect on the body. (National Center for Complementary and Integrative Health. 2020)
• The tea is commonly made with garlic, lemon, and honey, but can be made with a variety of different ingredients.
• It is used for cold symptoms like congestion and cough.

Health Benefits

Some, but not all benefits are supported by scientific evidence. It is important to keep in mind that these studies are analyzing garlic, and not necessarily garlic tea. The dose of garlic in tea may not be the same as a more concentrated dose that is used in the studies. Also, cooking or boiling garlic can change its therapeutic effects.

Potential Benefits

However, some of these are not backed up by research: (Leyla Bayan, Peir Hossain Koulivand, Ali Gorji. 2014)

• Improves immune health
• Prevents and treats cancer
• Helps with Weight loss
• Helps fight infections
• Helps reduce cholesterol
• Helps to disinfect wounds
• Helps treat vaginal yeast infections
• Relief from mouth ulcers
• Improves exercise performance
• Treatment for atherosclerosis
• Helps to ward off mosquitos

Research-Backed Benefits of Garlic

• The scientific evidence about garlic's benefits. Garlic is a healthy source of organosulfur compounds, including alliinase, which is released when it is crushed or chopped. (Leyla Bayan, Peir Hossain Koulivand, Ali Gorji. 2014)
• Organosulfur compounds are believed to provide health benefits.
• An overview of garlic studies found that there are promising health benefits, however, the researchers caution that larger studies are needed to confirm the results and verify the right dosage to get the results. (Johura Ansary, et al., 2020)

The current studies show the following possible benefits:

• Raw garlic could be beneficial in reducing high blood pressure. (Shunming Zhang, et al., 2020)
• Some studies have also shown that garlic could be able to stimulate the immune system and decrease tumor growth in certain cancers, like colorectal cancer.
• However, research investigating the cancer-preventing benefits has shown mixed results. (Xi Zhou, et al., 2020)
• Garlic does have antioxidant and anti-inflammatory properties. (Aslihan Avci, et al., 2008)
• A study in animals found that garlic has antifungal properties. (J P Burian, L V S Sacramento, I Z Carlos. 2017)

Honey and Lemon

Honey and lemon provide their own health benefits.

• Lemon is a healthy source of vitamin C.
• Research has found that lemons may help reduce blood pressure when combined with walking. (Yoji Kato, et al., 2014)
• Honey can help soothe cold and flu symptoms, including cough and congestion.
• It is also an antioxidant, anti-inflammatory, and antimicrobial. (Saeed Samarghandian, et al., 2017)

Side Effects

According to the NIH, garlic is safe for most individuals in moderate amounts. ((National Center for Complementary and Integrative Health. 2020)

• Common side effects of garlic consumption include bad breath, upset stomach, and body odor.
• Garlic can also cause bloating, gas, and heartburn for some.
• There are allergies to garlic and individuals with an allergy can experience more severe symptoms.
• The NIH also advises that taking garlic may increase your risk of bleeding.
• Individuals taking a blood thinner like warfarin or about to undergo surgery should discuss taking supplements or drinking garlic tea with their healthcare provider.
• Garlic has been found to interfere with the effectiveness of some drugs that are used to treat HIV infection.
• Lemon can cause tooth erosion so it is recommended to rinse teeth after drinking.
• Honey has sugar content so it is recommended to use it in small quantities.

Healthy Diet and Chiropractic

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

National Center for Complementary and Integrative Health. Garlic.

Bayan, L., Koulivand, P. H., & Gorji, A. (2014). Garlic: A review of potential therapeutic effects. Avicenna journal of phytomedicine, 4(1), 1–14.

Ansary, J., Forbes-Hernández, T. Y., Gil, E., Cianciosi, D., Zhang, J., Elexpuru-Zabaleta, M., Simal-Gandara, J., Giampieri, F., & Battino, M. (2020). Potential Health Benefit of Garlic Based on Human Intervention Studies: A Brief Overview. Antioxidants (Basel, Switzerland), 9(7), 619. https://doi.org/10.3390/antiox9070619

Zhang, S., Liu, M., Wang, Y., Zhang, Q., Liu, L., Meng, G., Yao, Z., Wu, H., Xia, Y., Bao, X., Gu, Y., Wang, H., Shi, H., Sun, S., Wang, X., Zhou, M., Jia, Q., Song, K., & Niu, K. (2020). Raw garlic consumption is inversely associated with prehypertension in a large-scale adult population. Journal of human hypertension, 34(1), 59–67. https://doi.org/10.1038/s41371-019-0257-0

Zhou, X., Qian, H., Zhang, D., & Zeng, L. (2020). Garlic intake and the risk of colorectal cancer: A meta-analysis. Medicine, 99(1), e18575. https://doi.org/10.1097/MD.0000000000018575

Avci, A., Atli, T., Ergüder, I. B., Varli, M., Devrim, E., Aras, S., & Durak, I. (2008). Effects of garlic consumption on plasma and erythrocyte antioxidant parameters in elderly subjects. Gerontology, 54(3), 173–176. https://doi.org/10.1159/000130426

Burian, J. P., Sacramento, L. V. S., & Carlos, I. Z. (2017). Fungal infection control by garlic extracts (Allium sativum L.) and modulation of peritoneal macrophage activity in a murine model of sporotrichosis. Brazilian journal of biology = Revista brasleira de biologia, 77(4), 848–855. https://doi.org/10.1590/1519-6984.03716

Kato, Y., Domoto, T., Hiramitsu, M., Katagiri, T., Sato, K., Miyake, Y., Aoi, S., Ishihara, K., Ikeda, H., Umei, N., Takigawa, A., & Harada, T. (2014). Effect on blood pressure of daily lemon ingestion and walking. Journal of nutrition and metabolism, 2014, 912684. https://doi.org/10.1155/2014/912684

Samarghandian, S., Farkhondeh, T., & Samini, F. (2017). Honey and Health: A Review of Recent Clinical Research. Pharmacognosy Research, 9(2), 121–127. https://doi.org/10.4103/0974-8490.204647

With the summer heatwave blasting through, some individuals can experience digestive health problems. The relationship between the temperature outside and the temperature in the body translates to the digestive system. As the heat rises, it can make the digestive system slow down and become weakened feeling bloated, nauseated, and tired. The body's balance may feel off because the body lowers its internal temperature to protect itself. Individuals must be careful not to overload themselves with the wrong foods. One way to avoid problems and maintain digestion working smoothly is to eat lighter, eat smaller portions for each meal, and eat easily digestible foods. Doing this will allow the body will feel cooler, and maintain alertness and energy throughout the hot day.

Easily Digestible Foods

 Heat-related health issues can include:

• Loss of appetite
• Heartburn
• Acid buildup
• Abdominal pain
• Constipation
• Gastroenteritis
• Diarrhea
• Irritable bowel syndrome (IBS)
• Dehydration
• Heat exhaustion
• Stroke

The objective is not to skip meals but to eat regular meals, just smaller and easily digestible ones. Foods low in fiber tend to be easy to digest and can help the body feel better.

White Rice

• White rice is low in fat and fiber, making it easy on the stomach and easy to digest.
• It is not associated with any gastrointestinal issues and is considered a safe starch because it is an easy source of carbohydrates that provides instant energy.
• To digest rice even more easily, eat it by itself or pair it with foods low in fat.
• Certain foods that are high in fat, like vegetable oils, can take longer to digest and could cause discomfort.
• A 1/2 cup of cooked white rice:
• 210 calories
• 4g protein
• 0g fat
• 49g carbohydrates
• 1g fiber

Bananas

• Ripe bananas are an easily digestible fruit that only contains a moderate amount of fiber.
• They are associated with improvements in both constipation and diarrhea,
• Individuals with a variety of digestive issues may experience relief when incorporating bananas into their diets.
• Cooking bananas makes them even easier to digest as it makes certain nutrients easier to absorb.
• Make sure the bananas are ripe enough.
• Unripe bananas can be more difficult to digest.
• 1 medium raw/ripe banana:
• 105 calories
• 1.3g protein
• 0.4g fat
• 27g carbohydrates
• 3g fiber

Applesauce

• Although made from apples, applesauce is low in fiber and a great source of vitamin C.
• Cooked, canned, or processed fruits tend to be lower in fiber and easier to digest.
• Applesauce is recommended to calm a variety of stomach-related ailments like constipation, diarrhea, and gastroparesis.
• A 4-ounce serving of applesauce:
• 90 calories
• 0g protein
• 0g fat
• 22g carbohydrates
• 2g fiber

White Bread

• Plain white bread is low in fiber and easier to digest than bread made with whole-grain wheat bread.
• It is often fortified with nutrients including folic acid, B vitamins, vitamin D3, and more.
• Try plain toast for breakfast
• Use low-fat fillings for an easily digestible sandwich for lunch or dinner.
• 2 slices of plain white bread:
• 150 calories
• 4g protein
• 28g carbohydrates
• 2g fat
• 1g fiber

Chicken and Turkey

• Lean proteins low in fat like chicken breast and turkey are easy to digest.
• Individuals experiencing digestive problems are recommended to consume lean protein over fattier red meats.
• A 3-ounce serving of skinless, boneless chicken breast:
• 128 calories
• 26g protein
• 2.7g fat
• 0g carbohydrates
• 0g fiber

Sweet Potatoes

• Cooked potatoes of all varieties are examples of easily digestible foods.
• Sweet potatoes are gentle on the digestive tract because they are mostly insoluble fiber, which speeds up digestion and increases regularity.
• To make potatoes easier to digest, remove the skins and mash the inside.
• Removing the skins decreases the fiber content, and mashing them makes digestion easier.
• 1 medium sweet potato that is cooked and peeled:
• 135 calories
• 3g protein
• 0.2g fat
• 31g carbohydrates
• 5g fiber

Other recommendations that could help stimulate digestion include drinking more water, getting more sleep, reducing stress levels, and exercising.

The Healing Diet

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Howard, Sally, and Geetanjali Krishna. “How hot weather kills: the rising public health dangers of extreme heat.” BMJ (Clinical research ed.) vol. 378 o1741. 14 Jul. 2022, doi:10.1136/bmj.o1741

Kong, Fanbin, et al. “Physical changes in white and brown rice during simulated gastric digestion.” Journal of food science vol. 76,6 (2011): E450-7. doi:10.1111/j.1750-3841.2011.02271.x

Nguyen, Hoang Chinh et al. “Bioactive Compounds, Antioxidants, and Health Benefits of Sweet Potato Leaves.” Molecules (Basel, Switzerland) vol. 26,7 1820. 24 Mar. 2021, doi:10.3390/molecules26071820

Remes-Troche, José María. “Too hot" or "too cold": effects of meal temperature on gastric function.” Digestive diseases and sciences vol. 58,9 (2013): 2439-40. doi:10.1007/s10620-013-2789-4

Salfi, Salvatore F, and Karyn Holt. “The role of probiotics in diarrheal management.” Holistic nursing practice vol. 26,3 (2012): 142-9. doi:10.1097/HNP.0b013e31824ef5a3

Singh, Balwinder, et al. “Bioactive compounds in banana and their associated health benefits - A review.” Food Chemistry vol. 206 (2016): 1-11. doi:10.1016/j.foodchem.2016.03.033

A typical sandwich from home includes bread - one thick slice of whole wheat, one or two favorite condiments, lunch meat, lettuce, tomato, and pickles. Packing a homemade lunch to work or school is one of the easiest ways to lose and maintain weight. Making a sandwich means the ingredients, calories, and nutrition can be controlled. However, a healthy sandwich can easily exceed calories if not careful. Bread choices and condiments like mayonnaise, dressings, and cheese can change a sandwich's nutrition and increase calories, fat, and sodium. Calories can be cut with smart nutrition information and a few recommendations.

Sandwich Nutrition Facts and Health Benefits

Sandwich Calories and Nutrition

USDA nutrition information for one sandwich with ham, cheese, and mayonnaise equals 155 grams.

• Total Calories 361
• Fat 16.7 grams
• Sodium 1320 milligrams
• Carbohydrates 32.5 grams
• Fiber 2.3 grams
• Sugars 5.1 grams
• Protein 19.3 grams

Favorites

The calories can vary based on the bread, fillings, and spread used to make it and whether vegetables are added.

Peanut Butter

• Calories 200 - 300.
• Peanut butter on white bread.
• A single serving of peanut butter is two tablespoons.

Peanut Butter and Jelly

• Calories 350 - 500.
• Depending on how much peanut butter is used and the type of jelly or jam.

Nutella

• Calories 300 - 500.
• A 2-tablespoon serving is 200 calories.

Turkey Sandwich

• Calories 160 - 500.
• Depending on the amount of meat added and condiment choices.

Ham

• Calories less than 200.
• This is without the cheese.
• With butter on French bread, it can be 400 calories or more.

Chicken Salad

• Calories 400 - 600 or more.

Egg Salad

• Calories 350 for the mayonnaise filling, plus around 150 for the bread.

Egg and Cheese

• Calories 250 -400 or more.
• If made on a biscuit or croissant.

Subway

• 230 to nearly 1000 calories.

Cut Calories

With a few adjustments and healthy swaps, a nutritious and healthy sandwich that is lower in calories but full of flavor can be made.

Low-Calorie Bread

• Thick, crusty bread, bagels, baguettes, croissants, and hearty rolls can contain fat and calories.
• Instead, choose a whole grain or bread alternative with additional nutrient benefits like healthy fats or fiber.
• Consider an open-faced sandwich for heartier bread and keeping the portion to one slice.
• Make a sandwich without bread and wrap the filling in lettuce or other bread substitutes.

Leaner Fillings

Once a healthy bread is chosen, build the sandwich around a meat or meat-free filling. Get creative and try different choices to find new flavors. Read labels of meat or fish spreads that sound healthy. Many brands may contain protein and beneficial nutrients, but the filling is often combined with other ingredients high in calories. Try for:

• Deli ham sliced thin.
• Deli turkey sliced thin.
• Deli roast beef sliced thin.
• Deli-style rotisserie chicken breast sliced thin.
• Look for low-sodium meats.
• Grilled eggplant.
• Grilled portobello mushroom.

Nutrient-Rich Vegetables

Pack the sandwich with natural toppings like vegetables. Make a goal to have at least two vegetable servings per sandwich. Nutrient-rich vegetables add flavor and crunch to the sandwich.

• Iceberg lettuce, spinach, romaine lettuce, or greens.
• Shredded cabbage.
• Tomato.
• Sun-dried tomatoes.
• Cucumber.
• Jalapeno peppers.
• Banana peppers.
• Green peppers.
• Plain or grilled onions.
• Basil leaves.
• Bean sprouts.

Low-Calorie Condiments

The spread takes up the least space on a sandwich but can contain the most fat. Condiments should be used moderately. 

• Olive oil
• Butter
• Aioli
• Tahini
• Pesto
• Salad dressing
• Jelly
• Avocado
• Guacamole
• Olive tapenade
• Barbecue sauce
• Relish
• Ketchup
• Dijon mustard
• Yellow mustard

When first starting, cutting sandwich calories might seem complicated and unfamiliar. Fill the refrigerator with as many healthy choices as possible, get creative, and see what you come up with, as crafting a delicious meal is fun once you get the hang of it.

Body In Balance, Fitness, and Nutrition

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

An, R et al." Sandwich consumption concerning daily dietary intake and diet quality among U.S. adults, 2003-2012" Public Health vol. 140 (2016): 206-212. doi:10.1016/j.puhe.2016.06.008

Sebastian, Rhonda S., et al." Sandwich Consumption by Adults in the U.S. What We Eat In America, NHANES 2009-2012" FSRG Dietary Data Briefs, United States Department of Agriculture (USDA), December 2015.

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. [Historical Record]: Ham and Cheese.

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central [Historical Record]. Whole Wheat Bread.

Zhao Z, Feng Q, Yin Z, et al. Red and processed meat consumption and colorectal cancer risk: a systematic review and meta-analysis. Oncotarget. 2017;8(47):83306-83314. doi:10.18632/oncotarget.20667

The right kind of bread can be an extremely healthful food. Eating more whole grains is associated with lower weight and reduced health problems, heart disease, and cancer risk. Keeping bread in a healthy diet begins with choosing varieties with the best nutrition. Certain types are naturally high in fiber, vitamins, and minerals. Others are made from refined grains with added vitamins and minerals. Nutritional experts evaluate healthy breads based on researched health benefits and fiber, protein, micronutrient content, and total calories.

Healthy Breads

100% Whole Wheat

• 100% whole wheat bread contains abundant fiber and nutrients and is one of the most nutritious varieties.
• A slice of bread made with all whole wheat flour provides 80 calories, 5 grams of protein, 0 grams of fat, 20 grams of carbohydrates, and 3 grams of fiber.
• One hundred percent whole wheat bread also contains essential minerals like calcium, selenium, manganese, phosphorus, and thiamin.
• Increasing whole grains has been shown to reduce the risk of multiple chronic diseases, including type 2 diabetes, cancer, and heart disease.
• Studies have demonstrated the positive effects of whole grains on weight control.
• Many breads advertise themselves as whole wheat and might not contain 100% whole, unrefined grains.
• Read labels to determine if store-bought bread was made with only whole wheat flour.
• A 100% whole wheat bread will either be labeled as such or have whole wheat flour as its first ingredient and does not list other flours like wheat flour or enriched bleached flour.

Multigrain

• Whole grains like oats, buckwheat, barley, amaranth, and millet can be included in multigrain breads for increased fiber, protein, and micronutrients.
• Adding a variety of whole grains like these can help reduce the risk of certain chronic diseases.
• Navigating to healthy multigrain bread can be misleading.
• Breads labeled as multigrain can be difficult to tell whether the grains used to make the bread were whole or refined.
• It's recommended to look for a multigrain bread label that has 100% whole grain.

Oat

• Oats are whole grains that can supplement whole wheat in healthy store-bought and homemade breads.
• Oats contain a special fiber called beta-glucan, with benefits that include lowering bad cholesterol, regulating blood sugar, and lowering blood pressure.
• Oats are high in soluble fiber, which helps reduce constipation.
• Read the labels and look for brands that list oats and whole wheat flour as the first ingredients with minimal added sugars.

Flax Seed

• Flaxseeds are not grains, but they aren’t packed with nutrients.
• These seeds are high in fiber and polyunsaturated fats.
• Adding flaxseed might help protect against certain cancers and improve heart health.
• Because the seeds are naturally gluten-free, flax seed bread can be an option for individuals with celiac disease or gluten sensitivity.
• Some commercially prepared breads combine flax with wheat, but individuals may have to make their own for a loaf made entirely with flaxseed.

Sourdough

• Sourdough bread is made through fermentation, which adds healthy probiotics to the finished product.
• A diet rich in probiotics from fermented foods has been linked with positive health outcomes.
• Benefits include the bread's natural probiotics, improved digestion, immune system function, extra fiber, protein, and minerals.
• For the healthiest, choose a variety made with whole wheat flour.

Benefits of a Healthy Diet and Chiropractic 

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Aune, Dagfinn, et al. “Whole grain consumption and risk of cardiovascular disease, cancer, and all-cause and cause-specific mortality: a systematic review and dose-response meta-analysis of prospective studies.” BMJ (Clinical research ed.) vol. 353 i2716. 14 Jun. 2016, doi:10.1136/bmj.i2716

El Khoury, D et al. “Beta glucan: health benefits in obesity and metabolic syndrome.” Journal of Nutrition and Metabolism vol. 2012 (2012): 851362. doi:10.1155/2012/851362

Freitas, Daniela, et al. “Lemon juice, but not tea, reduces the glycemic response to bread in healthy volunteers: a randomized crossover trial.” European Journal of Nutrition vol. 60,1 (2021): 113-122. doi:10.1007/s00394-020-02228-x

“Healthy Bread.” Hall's Journal of Health vol. 3,7 (1856): 144-146.

Kikuchi, Yosuke, et al. “Effects of Whole Grain Wheat Bread on Visceral Fat Obesity in Japanese Subjects: A Randomized Double-Blind Study.” Plant foods for human nutrition (Dordrecht, Netherlands) vol. 73,3 (2018): 161-165. doi:10.1007/s11130-018-0666-1

Menezes, Leidiane A A, et al. “Effects of Sourdough on FODMAPs in Bread and Potential Outcomes on Irritable Bowel Syndrome Patients and Healthy Subjects.” Frontiers in microbiology vol. 9 1972. 21 Aug. 2018, doi:10.3389/fmicb.2018.01972

Parikh, Mihir, et al. “Flaxseed: its bioactive components and their cardiovascular benefits.” American Journal of Physiology. Heart and circulatory physiology vol. 314,2 (2018): H146-H159. doi:10.1152/ajpheart.00400.2017

P, Nirmala Prasadi V, and Iris J Joye. “Dietary Fibre from Whole Grains and Their Benefits on Metabolic Health.” Nutrients vol. 12,10 3045. 5 Oct. 2020, doi:10.3390/nu12103045

Tosh, Susan M, and Nicolas Bordenave. “Emerging science on benefits of whole grain oat and barley and their soluble dietary fibers for heart health, glycemic response, and gut microbiota.” Nutrition Reviews vol. 78, Suppl 1 (2020): 13-20. doi:10.1093/nutrit/nuz085

Providing the body with adequate hydration and nutrition at the right time can maximize performance abilities, endurance, and muscle repair and restoration. Eating the right foods at the right time will fuel the body to support intense exercises. That means plenty of energy for cardiovascular and strength training. The optimal combination of pre-workout nutrition depends on the type of workout and how long it takes for the body to absorb the nutrients to get moving. Injury Medical Chiropractic and Functional Medicine Clinic can develop a fitness and nutritional plan customized to the individual's needs and health goals.

Pre-Workout Nutrition

The three main macronutrients are carbohydrates, proteins, and fats when preparing pre-workout meals and snacks. Ratios are based on the specific needs of the workout. For example, going for a one-mile jog or a light aerobics class requires different amounts for different purposes. The longer and more intense the exercise, the more food is needed. Individuals may only need to modify or adjust their eating habits slightly for light workouts. Their roles vary:

• Carbohydrates
• Fats
• Proteins

Each has a different role in supplying fuel for powering through physical activity.

Carbohydrates

• Carbs are an important fuel for exercise.
• Carbs can be found in grains, fruits, vegetables, and dairy products.
• These are the easiest energy foods for the body to turn into glucose.
• Glucose is stored in the muscles as glycogen.
• Without enough carbohydrates, the body will be depleted of energy and become exhausted.

Proteins

• This macronutrient is found in poultry, eggs, fish, and nuts.
• Takes longer for the body to digest.
• Protein helps the body feel full.
• The body uses various nutrients to repair and build muscles.
• Getting protein throughout the day can help with recovery after a workout.

Fats

• The body burns fat for longer low to moderate-intensity workouts, such as a long run or bicycle ride.
• However, fat takes more effort and time for the body to digest.
• So, eating healthy fats is not the best right before exercise.

Pre-Workout Nutrition Guidelines

The exact mix of foods/nutrients ideal for the workout depends on when the individual can eat in relation to the time of the activity and intensity of the exercise.

Two to Four Hours Before Exercising

• Have a meal containing a mix of carbohydrates, fats, and protein.
• Oatmeal with fruit and nuts, a turkey sandwich with vegetables and some fruit, or a chicken and rice bowl with vegetables and avocado.

One to Two Hours Before Exercising

• A light meal or snack.
• Cereal with low-fat milk, peanut butter with crackers, or a fruit smoothie.
• Avoid foods high in fiber and fat because they take longer to digest and can lead to digestion/stomach issues during exercise.

Before Morning Exercise

• Going to the gym or out for a run first thing in the morning, something small, like a banana or granola bar.
• For individuals that can't eat early, don't force yourself.
• Have an extra portion at dinner or a snack before bed to have enough fuel for the morning.

During Workout

• Have easy-to-digest carbs if the exercise session lasts more than an hour.
• A banana or pretzels.
• Sports drink during the workout contains electrolytes and minerals like sodium, magnesium, and potassium that assist in regulating functions like muscle contractions lost as the body sweats.

Hydration

• Liquids are lost when the body sweats. Sipping water before, during, and after the workout is important.
• Even a small dip in hydration levels can lower exercise performance and lessen mental sharpness.
• Drinking two to three cups of water two to three hours before exercise is recommended.
• During the workout, you should get at least a half to a full cup of water every 15 to 20 minutes.
• After the workout, replenish hydration levels with two to three more cups.

Pre-Workouts

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Jensen, Jørgen, et al. “The role of skeletal muscle glycogen breakdown for regulation of insulin sensitivity by exercise.” Frontiers in physiology vol. 2 112. 30 Dec. 2011, doi:10.3389/Phys.2011.00112

Jeukendrup, Asker. “A step towards personalized sports nutrition: carbohydrate intake during exercise.” Sports medicine (Auckland, N.Z.) vol. 44 Suppl 1, Suppl 1 (2014): S25-33. doi:10.1007/s40279-014-0148-z

Lowery, Lonnie M. “Dietary fat and sports nutrition: a primer.” Journal of sports science & Medicine vol. 3,3 106-17. 1 Sep. 2004

Ormsbee, Michael J et al. “Pre-exercise nutrition: the role of macronutrients, modified starches, and supplements on metabolism and endurance performance.” Nutrients vol. 6,5 1782-808. 29 Apr. 2014, doi:10.3390/nu6051782

Rothschild, Jeffrey A et al. “What Should I Eat Before Exercise? Pre-Exercise Nutrition and the Response to Endurance Exercise: Current Prospective and Future Directions.” Nutrients vol. 12,11 3473. 12 Nov. 2020, doi:10.3390/nu12113473

Shirreffs, Susan M. “The importance of good hydration for work and exercise performance.” Nutrition Reviews vol. 63,6 Pt 2 (2005): S14-21. doi:10.1111/j.1753-4887.2005.tb00149.x

Nutrition and Chiropractic Care: Chiropractic care treats the body as a whole. It can relieve and alleviate ailments from injuries, conditions, or diseases to help maintain optimal health. A treatment plan includes nutrition recommendations to support the body's systems, reduce inflammation responses, build muscle and bone strength, and maintain chiropractic adjustments.

Nutrition and Chiropractic Care

Individuals can influence musculoskeletal system health by balancing what they consume. If food choices are unhealthy, the benefits of chiropractic may be lessened from the negative effects of unhealthy foods on the body.

Muscle Repair

Muscle injuries are common from normal wear and tear, work, sports, and personal injuries. Calorie-heavy foods can lead to increased weight. Increased weight puts extra stress on the body as it is healing, making the healing process last longer and less effective. A recommended nutritional plan to build muscle strength around the injured areas will supplement chiropractic care.

• Adding protein-rich foods increases muscle building and repair.
• Foods include sweet potatoes, salmon, eggs, spinach, bananas, nuts, and seeds.

Bone Health

Misalignment, imbalances, and injuries can be caused in part by weakness in various bones.

• Calcium is integral in improving bone strength.
• Foods high in calcium can benefit chiropractic adjustments by strengthening the skeletal system.
• A balanced intake of calcium and magnesium helps build bone strength and decreases the chances of developing osteoporosis.
• Magnesium can be found in almonds, spinach, avocado, cashews, and bananas.

Digestion

Chiropractic treatments also help promote healthy digestion by relieving tension in the stomach and helping to restore proper function in the organs and muscles. Regular chiropractic has been shown to reduce symptoms associated with constipation, bloating, diarrhea, nausea, irritable bowel syndrome -IBS, Crohn's disease, colitis, GERD - Gastroesophageal Reflux Disease, and vomiting.

• Foods that help maintain a healthy gut include brown rice, beans, oats, and fruits and vegetables.

Respiratory Health

Breathing problems come in various forms depending on the individual and their case. The ribs, upper chest, and neck muscles all support breathing. Stress can cause rapid and shallow breathing that overworks these muscles. Breathing problems often correlate with other health issues, including back and neck pain, poor digestion, fatigue, and tension headaches. Chiropractic pinpoints subluxations or undue interruption of the nerve signals and corrects any misalignments so that nerve signals flow properly.

• Foods that help with lung health include tomatoes, apples, berries, and broccoli.

Nervous System Health

Chiropractic focuses on restoring the body to optimal function so that it can heal through normal nervous system function. Treatment resets the vertebrae into proper alignment, reducing swelling, blockages, and nerve stress, allowing the nervous system to function at full capacity.

• Foods that can help are dark chocolate, spinach, avocados, garlic, and asparagus.

Circulatory System 

Chiropractic adjustments increase blood circulation. Adjustments and massage loosen the muscles attached to the specific areas, which also promotes the flow and movement of waste in the lymphatic system in and out of specific areas.

• Foods that help with circulation include onions, beets, citrus fruits, tomatoes, walnuts, and fatty fish.

Nutrition and chiropractic care go hand in hand. When the body gets the nutrition it needs, it works more efficiently.

An unhealthy diet can cause sluggishness, low energy and increase inflammatory responses that can lead to chronic conditions. A nutritionist can create a personalized nutrition plan to maximize the benefits as they work together to improve overall health and wellness.

Intermittent Fasting

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Elma, Ömer, et al. “Chronic Musculoskeletal Pain and Nutrition: Where Are We and Where Are We Heading?.” PM & R: the journal of injury, function, and rehabilitation vol. 12,12 (2020): 1268-1278. doi:10.1002/pmrj.12346

Elma, Ömer, et al. “Do Nutritional Factors Interact with Chronic Musculoskeletal Pain? A Systematic Review.” Journal of clinical medicine vol. 9,3 702. 5 Mar. 2020, doi:10.3390/jcm9030702

Holtzman, Denise, and Jeanmarie Burke. “Nutritional counseling in the chiropractic practice: a survey of New York practitioners.” Journal of chiropractic medicine vol. 6,1 (2007): 27-31. doi:10.1016/j.jcme.2007.02.008

Koehler, Karsten, and Clemens Drenowatz. “Integrated Role of Nutrition and Physical Activity for Lifelong Health.” Nutrients vol. 11,7 1437. 26 Jun. 2019, doi:10.3390/nu11071437

Lee, Mi Kyung, et al. “The use of nutritional guidance within chiropractic patient management: a survey of 333 chiropractors from the ACORN practice-based research network.” Chiropractic & manual therapies vol. 26 7. 20 Feb. 2018, doi:10.1186/s12998-018-0175-1

Mangano, Kelsey M et al. “Dietary protein is associated with musculoskeletal health independently of dietary pattern: the Framingham Third Generation Study.” The American journal of clinical nutrition vol. 105,3 (2017): 714-722. doi:10.3945/ajcn.116.136762

Mendonça, Carolina Rodrigues et al. “Effects of Nutritional Interventions in the Control of Musculoskeletal Pain: An Integrative Review.” Nutrients vol. 12,10 3075. 9 Oct. 2020, doi:10.3390/nu12103075

Tajary, Zahra, et al. “Musculoskeletal Pain Is Associated with Dietary Diversity Score among Community-Dwelling Older Adult: A Cross-Sectional Study.” International journal of food science vol. 2022 4228925. 7 Feb. 2022, doi:10.1155/2022/4228925

Introduction

As more and more people start to keep track of their health, many often try to figure out what foods contain the right amount of vitamins and supplements to benefit their bodies and support the vital organs and the body’s gene levels. Many fruits and vegetables have a chock-full of vitamins and minerals that the body needs for energy and to prevent chronic issues from affecting the body. Today’s article looks at the most beneficial mineral the body needs, potassium, its benefits, and what kind of foods have potassium for the body. We refer our patients to certified providers that consolidate many available treatments for many individuals suffering from low potassium levels affecting a person’s body and correlating to chronic conditions that can cause overlapping risk profiles. We encourage each patient by referring them to associated medical providers based on their diagnosis when it is appropriate. We understand that education is a fantastic way when asking our providers intricated questions at the patient’s request and understanding. Dr. Jimenez, D.C., only utilizes this information as an educational service. Disclaimer

What Is Potassium?

Have you been experiencing muscle cramps and aches throughout your entire body? What about feeling tired constantly or experiencing low energy? Or have you noticed that your blood pressure is elevated? Many of these chronic issues are correlated with low levels of potassium in the body. Studies reveal that potassium is an essential mineral that the human body needs to function properly. Potassium is important since it is an electrolyte to replenish the body when a person sweats. Many athletic people need to fill their bodies with electrolytes after an intense workout session to ensure that the extracellular and intracellular compartments are hydrated. Additional studies also mentioned that potassium is one of the shortfall nutrients that many people often forget because of the adequate intake that needs to be met for the body to have the recommended amount of potassium to function throughout the entire day. However, incorporating different types of food that have potassium can provide the recommended amount that the individual needs and provide beneficial results. 

The Benefits Of Potassium

When it comes to the body and potassium, there are many beneficial factors that this essential mineral can provide. Research studies have revealed that increasing potassium intake with healthy, nutritious foods can benefit body health. Some of the beneficial properties that potassium can provide include the following:

• Lowering blood pressure
• Reduce the progression of renal disease
• Decrease the risk of osteoporosis
• Manages hypercalciuria
• Prevent diabetes development

All these chronic issues that can affect the body are correlated with low potassium levels. When the body doesn’t have the right amount of vitamins and supplements to help prevent these issues, it can lead to pain-like symptoms associated with the muscles, joints, and vital organs. So when pain specialists like chiropractors or functional medicine doctors thoroughly examine patients and ask questions to determine if the patient’s body has low potassium levels. When the body has low potassium levels, studies reveal that chronic issues like hypertension and elevated glucose levels could potentially lead to cardiovascular problems associated with chest pain and diabetes. When these overlapping issues affect the body, it is known as somato-visceral pain. Somato-visceral pain is when the affected organs are causing problems to the body’s muscles and causing referred pain in different locations. 

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

For individuals who are getting into exercise, fitness, and physical activity, can knowing how glycogen works help in workout recovery?

Glycogen

When the body needs energy, it draws on its glycogen stores. Low-carbohydrate, ketogenic diets and intense exercise deplete glycogen stores, causing the body to metabolize fat for energy. Glycogen is supplied through carbohydrates in an individual's diet and is used to power the brain, physical activity, and other bodily functions. The molecules made from glucose are mainly stored in the liver and muscles. What is eaten, how often, and the activity level influence how the body stores and uses glycogen.  Restoring glycogen after physical activity or working out is a vital part of the recovery process.  The body can quickly mobilize glycogen from these storage sites when it needs fuel. Eating enough carbohydrates to reach health goals and activity levels is essential for success.

What Is It

• It is the body's stored form of glucose or sugar.
• It is stored in the liver and muscles.
• It is the body's primary and preferred energy source.
• It comes from carbohydrates in foods and drinks.
• It is made from several connected glucose molecules.

Production and Storage

Most carbohydrates eaten are converted to glucose, which becomes the body's main energy source. However, when the body doesn't need fueling, the glucose molecules become linked chains of eight to 12 glucose units, forming a glycogen molecule. 

Process Triggers

• Eating a carbohydrate-containing meal will raise blood glucose levels in response.
• Increasing glucose signals the pancreas to produce insulin, a hormone that helps the body's cells take up glucose from the bloodstream for energy or storage.
• Insulin activation causes the liver and muscle cells to produce an enzyme called glycogen synthase, which links glucose chains together.
• With enough glucose and insulin, glycogen molecules can be delivered to the liver, muscles, and fat cells for storage.

Since most glycogen is found in the muscles and liver, the amount stored in these cells varies depending on activity level, how much energy is burned at rest, and the foods eaten. The muscles primarily use glycogen stored in the muscles, while glycogen stored in the liver is distributed throughout the body, mainly to the brain and spinal cord.

Body Usage

The body converts glucose to glycogen through a process called glycogenesis. During this process, various enzymes help the body break down glycogen in glycogenolysis so the body can use it. The blood has a set amount of glucose ready to go at any given time. The insulin levels also drop when the level begins to decline, either from not eating or burning glucose during exercise. When this happens, an enzyme known as glycogen phosphorylase starts breaking the glycogen down to supply the body with glucose. Glucose from liver glycogen becomes the body's primary energy. Short bursts of energy use glycogen, whether during sprints or heavy lifting. (Bob Murray, Christine Rosenbloom, 2018) A carbohydrate-rich pre-workout drink can provide energy to exercise longer and recover quicker. Individuals should eat a post-workout snack with a balanced amount of carbohydrates to replenish glycogen stores. The brain also uses glucose for energy, with 20 to 25% of glycogen going toward powering the brain. (Manu S. Goyal, Marcus E. Raichle, 2018) Mental sluggishness or brain fog can develop when not enough carbohydrates are consumed. When glycogen stores are depleted through exercise or insufficient carbs, the body can feel fatigued and sluggish and perhaps experience mood and sleep disturbances. (Hugh S. Winwood-Smith, Craig E. Franklin 2, Craig R. White, 2017)

Diet

What foods are eaten and how much physical activity an individual does also influence glycogen production. The effects can be acute if one follows a low-carb diet, where carbohydrates, the primary source of glucose synthesis, are suddenly restricted.

Fatigue and Brain Fog

• When first starting a low-carb diet, the body's glycogen stores can be severely depleted and individuals may experience symptoms like fatigue and brain fog. (Kristen E. D'Anci et al., 2009)
• The symptoms begin to subside once the body adjusts and renews its glycogen stores.

Water Weight

• Any amount of weight loss can have the same effect on glycogen stores.
• Initially, individuals may experience a rapid drop in weight.
• Over time, weight may plateau and increase.

The phenomenon is partly due to glycogen composition, which is also water. Rapid glycogen depletion at the onset of the diet triggers the loss of water weight. Over time, glycogen stores are renewed, and the water weight returns. When this happens, weight loss can stall or plateau. Fat loss can continue despite the short-term plateau effect.

Exercise

If undertaking a strenuous exercise routine, there are strategies to help avoid decreased performance that may be helpful:

Carbo-loading

• Some athletes consume excessive amounts of carbohydrates before working out or competing.
• Extra carbohydrates provide plenty of fuel.
• The method has fallen out of favor as it can lead to excess water weight and digestive issues.

Glucose Gels

• Energy gels containing glycogen can be consumed before or as needed during an event to increase blood glucose levels.
• For example, energy chews are effective supplements for runners to help increase performance during extended runs.

Low-Carb Ketogenic Diet

• Eating a diet high in fat and low in carbohydrates can put the body in a keto-adaptative state.
• In this state, the body begins to access stored fat for energy and relies less on glucose for fuel.

At Injury Medical Chiropractic and Functional Medicine Clinic, our providers use an integrated approach to create personalized care plans for each individual, often including Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine principles. Our goal is to restore health and function to the body.

Sports Nutrition and Sports Dietician

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Murray, B., & Rosenbloom, C. (2018). Fundamentals of glycogen metabolism for coaches and athletes. Nutrition reviews, 76(4), 243–259. https://doi.org/10.1093/nutrit/nuy001

Goyal, M. S., & Raichle, M. E. (2018). Glucose Requirements of the Developing Human Brain. Journal of pediatric gastroenterology and nutrition, 66 Suppl 3(Suppl 3), S46–S49. https://doi.org/10.1097/MPG.0000000000001875

Winwood-Smith, H. S., Franklin, C. E., & White, C. R. (2017). Low-carbohydrate diet induces metabolic depression: a possible mechanism to conserve glycogen. American journal of physiology. Regulatory, integrative and comparative physiology, 313(4), R347–R356. https://doi.org/10.1152/ajpregu.00067.2017

D'Anci, K. E., Watts, K. L., Kanarek, R. B., & Taylor, H. A. (2009). Low-carbohydrate weight-loss diets. Effects on cognition and mood. Appetite, 52(1), 96–103. https://doi.org/10.1016/j.appet.2008.08.009

For individuals who want to eat healthier, can selection and moderation make mayonnaise a delicious and nutritious addition to a low-carbohydrate diet?

Mayonnaise Nutrition

Mayonnaise is used in various recipes, including sandwiches, tuna salad, deviled eggs, and tartar sauce. It is often considered unhealthy, as it is mostly fat and, as a result, calorie-dense. Calories and fat can quickly add up when not paying attention to portion sizes.

What Is It?

• It is a blend of different ingredients.
• It combines oil, egg yolk, an acidic liquid (lemon juice or vinegar), and mustard.
• The ingredients become a thick, creamy, permanent emulsion when blended slowly.
• The key is in the emulsion, combining two liquids that would otherwise not naturally come together, which turns the liquid oil into a solid.

The Science

• Emulsification happens when an emulsifier - the egg yolk - binds the water-loving/hydrophilic and oil-loving/lipophilic components.
• The emulsifier binds the lemon juice or vinegar with the oil and does not allow separation, producing a stable emulsion. (Viktoria Olsson et al., 2018)
• In homemade mayonnaise, the emulsifiers are mainly the lecithin from the egg yolk and a similar ingredient in mustard.
• Commercial mayonnaise brands often use other types of emulsifiers and stabilizers.

Health

• It contains health-promoting properties, such as vitamin E, which improves heart health, and vitamin K, which is important for blood clotting. (USDA, FoodData Central, 2018)
• It can also be made with healthy fats like omega-3 fatty acids, which maintain brain, heart, and skin health.
• It is mostly an oil and high-fat calorie-dense condiment. (H R Mozafari et al., 2017)
• However, it is mostly unsaturated fat, which is a healthier fat.
• To maintain nutrition goals in mind when selecting mayonnaise.
• For individuals on a low-fat or low-calorie diet, portion control is important.

Oil

• Almost any edible oil can be used to make mayonnaise, making the oil the biggest factor in the recipe's healthfulness.
• Most commercial brands are made with soy oil, which some nutrition experts believe can be problematic because of the high levels of omega-6 fats.
• Canola oil has a lower omega-6 content than soy oil.
• Individuals who make the mayonnaise can use any oil, including olive or avocado oil.

Bacteria

• The concern about bacteria comes from the fact that homemade mayonnaise is usually made with raw egg yolks.
• Commercial mayonnaise is made with pasteurized eggs and is produced in a way that keeps it safe.
• The acids, vinegar, or lemon juice can help keep some bacteria from contaminating the mayonnaise.
• However, a study found that homemade mayonnaise may still contain salmonella bacteria despite the acidic compounds. (Junli Zhu et al., 2012)
• Because of this, some prefer to pasteurize an egg in 140°F water for 3 minutes before making the mayonnaise.
• Regardless of the type of mayonnaise, food safety guidelines should always be followed (United States Department of Agriculture, 2024).
• Mayonnaise-based dishes should not be left outside refrigeration for more than two hours.
• Opened commercial mayonnaise should be stored in the refrigerator after opening and discarded after two months.

Reduced-Fat Mayonnaise

• Many nutritionists recommend reduced-fat mayonnaise for individuals on a low-calorie, low-fat, or exchange diet. (Institute of Medicine (US) Committee on Dietary Guidelines Implementation, 1991)
• While reduced-fat mayonnaise has fewer calories and less fat than regular mayonnaise, the fat is often replaced with starches or sugar to improve texture and flavor.
• For individuals watching carbohydrates or sugar in their diet, check the nutrition label and ingredients before deciding on the right mayonnaise.

Body In Balance: Chiropractic, Fitness, and Nutrition

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies that are available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Olsson, V., Håkansson, A., Purhagen, J., & Wendin, K. (2018). The Effect of Emulsion Intensity on Selected Sensory and Instrumental Texture Properties of Full-Fat Mayonnaise. Foods (Basel, Switzerland), 7(1), 9. https://doi.org/10.3390/foods7010009

USDA, FoodData Central. (2018). Mayonnaise dressing, no cholesterol. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/167736/nutrients

Mozafari, H. R., Hosseini, E., Hojjatoleslamy, M., Mohebbi, G. H., & Jannati, N. (2017). Optimization low-fat and low cholesterol mayonnaise production by central composite design. Journal of food science and technology, 54(3), 591–600. https://doi.org/10.1007/s13197-016-2436-0

Zhu, J., Li, J., & Chen, J. (2012). Survival of Salmonella in home-style mayonnaise and acid solutions as affected by acidulant type and preservatives. Journal of food protection, 75(3), 465–471. https://doi.org/10.4315/0362-028X.JFP-11-373

United States Department of Agriculture. Food Safety and Inspection Service. (2024). Keep Food Safe! Food Safety Basics. Retrieved from https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/steps-keep-food-safe

Institute of Medicine (U.S.). Committee on Dietary Guidelines Implementation., Thomas, P. R., Henry J. Kaiser Family Foundation., & National Cancer Institute (U.S.). (1991). Improving America's diet and health : from recommendations to action : a report of the Committee on Dietary Guidelines Implementation, Food and Nutrition Board, Institute of Medicine. National Academy Press. http://books.nap.edu/books/0309041392/html/index.html
https://www.ncbi.nlm.nih.gov/books/NBK235261/

For individuals looking to add other fruits and vegetables to their diet, can adding tomatillos provide variety and nutrition?

Tomatillo

Tomatillos are a fruit that can bring a bright citrus flavor to various dishes.

Nutrition

The U.S. Department of Agriculture provides the following information for one medium/34g tomatillo. (FoodData Central. U.S. Department of Agriculture. 2018)

• Calories - 11
• Carbohydrates - 2 grams
• Fat - 0.3 grams
• Protein - 0.3 grams
• Fiber - 0.7 grams
• Sodium - 0.3 milligrams
• Sugars - 1.3 grams

Carbohydrates

• Tomatillos are low in carbohydrates, with just 2 grams per medium fruit. (FoodData Central. U.S. Department of Agriculture. 2018)
• Of this, 0.7 grams come from fiber, and 1.3 grams are natural sugars.

Fats

• Tomatillos contain less than half a gram in one medium-sized tomatillo.

Protein

• There is less than half a gram of protein per tomatillo.

Vitamins and Minerals

Tomatillos provide:

• Vitamin A
• Vitamin C
• Potassium
• And provide several other micronutrients in smaller doses.

Benefits

Tomatillo's health benefits include the following.

Cardiovascular Health

Tomatillos provide a heart-healthy dietary addition. They are naturally low in sodium and rich in potassium, which could help regulate blood pressure. They provide vitamins A and C and antioxidants against free radicals.

The American Heart Association recommends the consumption of a variety of fruits and vegetables daily for various benefits. One of them is their fiber content. Fiber is the indigestible part of carbohydrates that can help decrease cholesterol by binding and removing cholesterol from the body. Tomatillos contain about one gram of fiber, a recommended addition to a heart-healthy diet. (American Heart Association. 2023)

Potentially Help Reduce Cancer Risk

Tomatillos have several antioxidants with cancer-preventing properties. They are a source of phytochemicals known as withanolides. These natural plant compounds have been shown to induce apoptosis/cell death in colon cancer cells. (Peter T. White et al., 2016) Diets high in fruits and vegetables have been associated with lower risks of cancer, making tomatillos a welcome addition to a high-antioxidant nutrition plan focused on cancer prevention.

Arthritis Symptoms Improvement

The withanolide antioxidants are also anti-inflammatory. Research on withanolides demonstrates clinical benefits in the alleviation of symptoms of osteoarthritis and rheumatoid arthritis. (Peter T. White et al., 2016) Tomatillos may help reduce inflammation, which can make arthritis more manageable.

Vision Loss Prevention

Tomatillos provide a healthy source of key nutrients for eye health. Lutein and zeaxanthin are antioxidants that concentrate in the retina and help protect against environmental deterioration. Tomatillos provide:

• Beta carotene
• Vitamin E
• Vitamin C
• Copper
• Zinc
• In combination, these vitamins have shown the ability to slow the progression of age-related macular degeneration, a common cause of vision loss. (National Institutes of Health, Office of Dietary Supplements. 2023)

Weight Loss

Tomatillos are a low-calorie whole food ingredient. Because of their high water content, it's possible to fill up without adding excess calories. Fresh salsa made with tomatoes or tomatillos is a healthy, flavorful choice that is virtually free of added sugars. (The National Kidney Foundation. 2014)

Adverse Effects

Tomatillos are part of the nightshade family. While there is no conclusive evidence confirming any harmful effects, some individuals report experiencing sensitivity to them. (Cleveland Clinic. 2019) Individuals who believe they may be sensitive to tomatillos should consult a registered dietitian to determine the root cause and ways to improve tolerance.

Allergies

• Although rare, serious reactions, including anaphylaxis, are possible even if the individual shows no signs of a tomato allergy.
• Individuals unsure about an allergy to tomatillos should see an allergist for testing.

Varieties

• Different varieties include yellow, green, and purple. (MacKenzie J. 2018)
• Rendidora is a green variety that grows upright with a high yield.
• Gulliver Hybrid, Tamayo, Gigante, and Toma Verde are also green but grow in a sprawling pattern.
• Some purple varieties include Purple Hybrid, De Milpa, and Coban. (Drost D, Pedersen K. 2020)

Choosing

• Choose tomatillos that are firm and green but large enough that they fill up the husks.
• When they ripen too long, their flavor becomes bland. (MacKenzie J. 2018)

Storage and Safety

• Tomatillos can last months in their husks, spread out in a well-ventilated area. (MacKenzie J. 2018)
• Keep them in a paper bag in the refrigerator for no longer than 2 weeks if using sooner.
• Do not store in plastic, as this can cause spoilage.
• For extended storage, tomatillos may be frozen or canned.
• Remove the husks, wash them, and dry them before eating or preparing them for long-term storage.

Preparation

Tomatillos have a distinct flavor and firm texture. They can be eaten whole with no need to seed or core them. (Drost D, Pedersen K. 2020) Use tomatillos for:

• Raw
• Salsa verde
• As a topping
• Sandwiches
• Salads
• Soups
• Stews
• Fried
• Broiled
• Roasted for a side dish
• Added to smoothies

The Healing Diet: Combat Inflammation, Embrace Wellness

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to discuss the subject matter above further, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

FoodData Central. U.S. Department of Agriculture. (2018). Tomatillos, raw. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/nutrients

American Heart Association. (2023). How to Eat More Fruit and Vegetables (Healthy Living, Issue. https://www.heart.org/en/healthy-living/healthy-eating/add-color/how-to-eat-more-fruits-and-vegetables

White, P. T., Subramanian, C., Motiwala, H. F., & Cohen, M. S. (2016). Natural Withanolides in the Treatment of Chronic Diseases. Advances in experimental medicine and biology, 928, 329–373. https://doi.org/10.1007/978-3-319-41334-1_14

National Institutes of Health, Office of Dietary Supplements. (2023). Vitamin A: Fact Sheet for Health Professionals. Retrieved from https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/

The National Kidney Foundation. (2014). 6 of the Best and Worst Condiments for Health (Kidney Basics, Issue. https://www.kidney.org/news/ekidney/july14/7_Best_and_Worst_Condiments_for_Health

Cleveland Clinic. (2019). What's the Deal With Nightshade Vegetables? (healthessentials, Issue. https://health.clevelandclinic.org/whats-the-deal-with-nightshade-vegetables/

Jill, M. (2018). Growing Tomatillos and Ground Cherries in Home Gardens. https://extension.umn.edu/vegetables/growing-tomatillos-and-ground-cherries#harvest-and-storage-570315

Drost D, P. K. (2020). Tomatillos in the Garden (Horticulture, Issue. https://digitalcommons.usu.edu/cgi/viewcontent.cgi?article=2658&context=extension_curall

For individuals looking to spice up their diet, can jalapeño peppers provide nutrition, and be a good source of vitamins?

Jalapeño Pepper Nutrition

Jalapeños are one of many types of chili peppers that are used to accent or garnish and add heat to a dish. This pepper variety is generally harvested and sold when it is a glossy dark green but turns red as it matures. The following nutrition information for one 14-gram jalapeño pepper. (FoodData Central. U.S. Department of Agriculture. 2018)

Calories - 4
Fat - 0.05-grams
Sodium - 0.4 - milligrams
Carbohydrates - 0.5-grams
Fiber - 0.4 - grams
Sugars - 0.6 - grams
Protein - 0.1 - grams

Carbohydrates

• Jalapeño peppers contain very little carbohydrates and cannot be tested with the standard GI methodology. (Fiona S. Atkinson et al., 2008)
• 6 grams of carbohydrates in 1-cup serving has an extremely low glycemic load, meaning the peppers do not raise blood sugar levels rapidly or provoke an insulin response. (Mary-Jon Ludy et al., 2012)

Fat

• Jalapeños have a trace amount of fat that is mostly unsaturated.

Protein

• The peppers are not a recommended source of protein, as they contain less than a gram of protein in a full cup of sliced jalapeños.

Vitamins and Minerals

• One pepper contains about 16 milligrams of vitamin C, about 18% of the recommended daily allowance/RDA.
• This vitamin is important for many essential functions, including wound healing and immune function, and must be acquired through diet. (National Institutes of Health Office of Dietary Supplements. 2021)
• Jalapeños are a good source of vitamin A, which supports skin and eye health.
• In 1/4 cup sliced jalapeño peppers, individuals acquire around 8% of the recommended daily amount of vitamin A for men and 12% for women.
• Jalapeños are also a source of vitamins B6, K, and E.

Health Benefits

Many health benefits have been attributed to capsaicin which is the substance that generates the heat in the peppers, including alleviating pain and itching by blocking a neuropeptide that transmits those signals to the brain. (Andrew Chang et al., 2023)

Pain Relief 

• Research shows capsaicin - supplements or topical ointments/creams - can relieve nerve and joint pain. (Andrew Chang et al., 2023)

Lower the Risk of Heart Disease

• A study of individuals with low levels of healthy HDL cholesterol, who are at risk of coronary heart disease/CHD, showed that capsaicin supplements improved risk factors for CHD. (Yu Qin et al., 2017)

Reduce Inflammation

• The vitamin C in the peppers acts as an antioxidant, which means it can repair cells damaged by oxidative stress and reduce inflammation.
• Inflammation and stress can contribute to chronic diseases like obesity, diabetes, and some cancers. (National Institutes of Health Office of Dietary Supplements. 2021)

Allergies

• Hot peppers are related to sweet or bell peppers and are members of the nightshade family.
• Allergies to these foods are possible but rare. (American Academy of Allergy Asthma and Immunology. 2017)
• Sometimes individuals with pollen allergies can cross-react to raw fruits and vegetables, including different types of peppers.
• The capsaicin in jalapeño and other hot peppers can irritate the skin and the eyes, even in individuals with no allergies.
• It is recommended to wear gloves when handling hot peppers and avoid touching your face.
• Wash hands, utensils, and work surfaces thoroughly when finished.

Adverse Effects

• When fresh, jalapeño peppers can have varying heat levels.
• They range from 2,500 to 10,000 Scoville units.

Varieties

• Jalapeños are one variety of hot peppers.
• They can be consumed raw, pickled, canned, or smoked/chipotle peppers and are hotter than fresh or canned because they are dried and treated.

Storage and Safety

• Fresh jalapeños can be stored at room temperature for a few days or in the refrigerator for about a week.
• Once a jar is opened, keep it in the refrigerator.
• For an open can of peppers, transfer to a glass or plastic container for refrigerator storage.
• Peppers can be frozen after preparing by cutting off the stems and scooping out the seeds.
• Frozen jalapeños are best within 6 months for the best quality, but can be kept for much longer.

Preparation

• Removing the seeds can help reduce the heat.
• Jalapeños can be eaten whole or sliced and added to salads, marinades, salsa, or cheeses.
• Some add jalapeños to smoothies for a spicy kick.
• They can be used in various recipes for added heat and tanginess.

Chiropractic, Fitness, and Nutrition

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to discuss the subject matter above further, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

FoodData Central. U.S. Department of Agriculture. (2018). Peppers, jalapeno, raw.

Atkinson, F. S., Foster-Powell, K., & Brand-Miller, J. C. (2008). International tables of glycemic index and glycemic load values: 2008. Diabetes care, 31(12), 2281–2283. https://doi.org/10.2337/dc08-1239

Ludy, M. J., Moore, G. E., & Mattes, R. D. (2012). The effects of capsaicin and capsiate on energy balance: critical review and meta-analyses of studies in humans. Chemical senses, 37(2), 103–121. https://doi.org/10.1093/chemse/bjr100

National Institutes of Health Office of Dietary Supplements. (2021). Vitamin C: Fact Sheet for Health Professionals.

Chang A, Rosani A, Quick J. Capsaicin. [Updated 2023 May 23]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK459168/

Qin, Y., Ran, L., Wang, J., Yu, L., Lang, H. D., Wang, X. L., Mi, M. T., & Zhu, J. D. (2017). Capsaicin Supplementation Improved Risk Factors of Coronary Heart Disease in Individuals with Low HDL-C Levels. Nutrients, 9(9), 1037. https://doi.org/10.3390/nu9091037

American Academy of Allergy Asthma and Immunology. (2017). Ask the Expert: Pepper Allergy.

For individuals looking to increase their antioxidant, fiber, and vitamin intake, can adding pomegranates to their diet help?

Pomegranates

Pomegranates can amplify various dishes, from breakfasts to sides to dinners, with their balanced blend of mild sweetness, tartness, and crunch from their seeds.

Health Benefits

The fruit has been found to be a healthy source of vitamins, fiber, and antioxidants. A medium-sized fruit contains:

• High amounts of vitamin C, vitamin K, copper, and other micronutrients (FoodData Central. U.S. Department of Agriculture. 2019)
• About 18% of the recommended daily value of vitamin C.
• 28% of the recommended value of vitamin K based on a 2,000-calorie-per-day diet. (FoodData Central. U.S. Department of Agriculture. 2019)
• 6 grams of fiber (FoodData Central. U.S. Department of Agriculture. 2019)
• High in antioxidants (Aida Zarfeshany et al., 2014)

Ways to use a pomegranate include:

Guacamole

Stir in some pomegranate arils before serving. They will provide an unexpected crunch that contrasts deliciously with guacamole's smoothness. 

1. Mash 2 ripe avocados
2. Mix in 1/4 cup diced red onion
3. 1/4 tsp. salt
4. 1 Tbsp. lemon juice
5. 2 cloves garlic - minced
6. 1/2 cup chopped fresh cilantro
7. Stir in 1/4 cup pomegranate arils
8. Serves 6

Nutrition per serving:

• 144 calories
• 13.2 grams fat
• 2.8 grams of saturated fat
• 103 milligrams sodium
• 7.3 grams carbs
• 4.8 grams fiber
• 1.5 grams protein

Smoothie

Smoothies provide extra nutrition and a healthy snack.

1. In a blender, mix 1/2 cup pomegranate arils
2. 1 frozen banana
3. 1/4 cup low-fat Greek yogurt
4. 2 tsp. honey
5. Splash of orange juice
6. Pour into a glass and enjoy!

Nutrition per serving:

• 287 calories
• 2.1 grams fat
• 0.6 grams of saturated fat
• 37 milligrams sodium
• 67.5 grams carbs
• 6.1 grams fiber
• 4.9 grams protein

Oatmeal

Enhance oatmeal as pomegranates bounce off other fruits, sweeteners, and butter nicely.

1. Prepare 1/2 cup oats
2. Stir in 1/2 of a medium banana, sliced
3. 1 Tbsp. brown sugar
4. 2 Tbsp. pomegranate arils
5. 1/2 tsp. ground cinnamon

Nutrition per serving:

• 254 calories
• 3 grams fat
• 0.5 grams of saturated fat
• 6 milligrams sodium
• 52.9 grams carbohydrates
• 6.7 grams fiber
• 6.2 grams protein

Brown Rice

Another way to use pomegranates is on rice.

1. Cook 1 cup brown rice.
2. Toss with 1/4 cup pomegranate arils
3. 1 Tbsp. olive oil
4. 1/4 cup chopped, toasted hazelnuts
5. 1 Tbsp. fresh thyme leaves
6. Salt and pepper to taste
7. Makes 4 servings

Nutrition per serving:

• 253 calories
• 9.3 grams fat
• 1.1 grams of saturated fat
• 2 milligrams sodium
• 38.8 grams carbohydrates
• 2.8 grams fiber
• 4.8 grams protein

Cranberry Sauce

Make a tangy and crunchy cranberry sauce.

1. In a medium saucepan, combine 12 oz. fresh cranberries
2. 2 cups pomegranate juice
3. 1/2 cup granulated sugar
4. Cook over medium heat - adjust if the mixture gets too hot
5. Stir frequently for about 20 minutes or until most of the cranberries have popped and released their juice.
6. Stir in 1 cup pomegranate arils
7. Serves 8

Nutrition per serving:

• 97 calories
• 0.1 grams fat
• 0 grams of saturated fat
• 2 milligrams sodium
• 22.5 grams carbohydrates
• 1.9 grams fiber
• 0.3 grams protein

Infused Water

A fruit-infused water can help reach proper hydration.

1. Place 1 cup pomegranate arils
2. 1/4 cup fresh mint leaves in the insert of a 1-quart infuser water bottle
3. Mix lightly
4. Fill with filtered water
5. Refrigerate for at least 4 hours to let flavors steep
6. Serves 4

Each serving will offer only trace amounts of nutrients, which depend on how much pomegranate juice infuses into the water.

For any questions about more specific nutrition goals or how to achieve them, consult the Injury Medical Chiropractic and Functional Medicine Clinic Health Coach and/or Nutritionist.

Healthy Diet and Chiropractic

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

FoodData Central. U.S. Department of Agriculture. (2019) Pomegranates, raw.

Zarfeshany, A., Asgary, S., & Javanmard, S. H. (2014). Potent health effects of pomegranate. Advanced biomedical research, 3, 100. https://doi.org/10.4103/2277-9175.129371

Tomatoes are low-calorie and nutrient-dense, what health benefits can individuals gain from their consumption?

Tomato Benefits

All varieties of tomatoes offer nutrients, including potassium and vitamin C, making them part of a balanced diet.

• Raw tomatoes contain vitamin C, which brightens skin and fights inflammation.
• Cooking tomatoes releases more antioxidants which are vital in small quantities such as lycopene, for maintaining heart health and preventing certain cancers.
• Other benefits contribute to heart, prostate, and cognitive/brain health.

Various tomato recipes and products can offer a balance of nutrients. Variety is key and this applies to all fruits and vegetables. Try them raw, cooked, and steamed, as the different methods can offer different benefits.

Cooked and Raw Tomatoes

Tomatoes are low in calories and rich in nutrients. A raw, medium-sized tomato contains roughly 22 calories and less than 1 gram of fat. It is low sodium and low glycemic, with just 6 milligrams of sodium and 3 grams of sugar. They are an excellent source of hydration as a raw tomato contains about half a cup of water.

Nutritional Information

A medium tomato includes the following nutrients: (USDA: FoodData Central. 2018)

• Protein - 1.1 grams
• Fiber - 1.5 grams
• Calcium - 12 milligrams
• Magnesium - 13.5 milligrams
• Phosphorus - 29.5 milligrams
• Potassium - 292 milligrams
• Vitamin C - 17 milligrams
• Choline - 8.2 milligrams
• Lycopene - 3.2 milligrams

Certain Antioxidants

• Tomatoes contain several essential vitamins and minerals that support the immune system and the bones and blood.
• Antioxidants help combat free radicals and unstable molecules that damage the body’s cells. (Edward J. Collins, et al., 2022)
• Antioxidants like lycopene, lutein, and zeaxanthin, are better absorbed with cooked tomatoes.
• Raw tomatoes contain small amounts of vitamins A and K, fluoride, folate, and beta-carotene.

Heart Health

• Tomatoes provide a healthy serving of potassium.
• Potassium and sodium are both vital for heart function.
• Potassium is essential for relaxing the blood vessels.
• One medium tomato contains around the same amount as a banana.
• The heart needs these electrolytes to contract and expand.
• Most individuals with high blood pressure can benefit from high potassium, fiber, and lycopene levels.
• Studies have linked lycopene to lower heart disease risk and mortality. (Bo Song, et al., 2017)

Exercise Recovery

• Electrolytes are essential for basic cell function.
• Potassium, sodium, magnesium, and fluoride can help decrease muscle soreness and exercise fatigue after physical activity or workouts.
• The anti-inflammatory properties come from the vitamin C.
• Eating tomatoes before or after physical activity can help replenish magnesium which is essential for muscle contraction. (Edward J. Collins, et al., 2022)

Protection Against Dementia

• Potassium provides power to the heart and has a role in body nerve function.
• One recent study found that individuals who consumed more potassium and less sodium had improved cognitive function. (Xiaona Na, et al., 2022)
• Another study analyzed how carotenoids/antioxidants that affect the color of vegetables affect long-term brain health.
• Researchers found that individuals with increased blood levels of lutein and zeaxanthin, which are both present in cooked tomatoes had a lower rate of dementia. (May A. Beydoun, et al., 2022)
• Lutein and zeaxanthin are also known for protecting eye health as the body ages.

Help Prevent Prostate Cancer

• Cooking tomatoes compromises the vitamin C content, but increases the availability of several antioxidants that can protect against cancer growth.
• Especially for men, lycopene is beneficial to help reduce prostate-related issues.
• Studies have found that men who eat tomatoes, including raw, sauce, and on pizza have a lower risk of developing prostate cancer due to the total amount of lycopene absorbed, which is optimized in cooked tomatoes. (Joe L. Rowles 3rd, et al., 2018)
• Lycopene and other plant pigments/carotenoids are believed to protect against cancer because of their antioxidant properties. (Edward J. Collins, et al., 2022)
• Lycopene and other antioxidants in tomatoes can also benefit male fertility by improving sperm count and sperm motility. (Yu Yamamoto, et al., 2017)

Balance Blood Sugar

• Tomatoes can help manage blood sugar in individuals with diabetes.
• They have fiber that helps regulate blood sugar and bowel movements.
• Fiber naturally slows digestion to keep the body fuller longer and does not negatively impact blood sugar levels.
• This is especially important given that 95% of the U.S. population does not consume the appropriate amount of fiber. (Diane Quagliani, Patricia Felt-Gunderson. 2016)

Healthy Skin, Hair, and Nails

• Tomatoes contain chlorogenic acid, a compound that can encourage collagen production.
• Vitamin C and A in raw tomatoes can help the appearance of skin, hair, and nails.

The Healing Diet to Combat Inflammation

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

USDA: FoodData Central. Tomatoes, red, ripe, raw, year-round average.

Collins, E. J., Bowyer, C., Tsouza, A., & Chopra, M. (2022). Tomatoes: An Extensive Review of the Associated Health Impacts of Tomatoes and Factors That Can Affect Their Cultivation. Biology, 11(2), 239. https://doi.org/10.3390/biology11020239

Song, B., Liu, K., Gao, Y., Zhao, L., Fang, H., Li, Y., Pei, L., & Xu, Y. (2017). Lycopene and risk of cardiovascular diseases: A meta-analysis of observational studies. Molecular nutrition & food research, 61(9), 10.1002/mnfr.201601009. https://doi.org/10.1002/mnfr.201601009

Na X, Xi M, Zhou Y, et al. Association of dietary sodium, potassium, sodium/potassium, and salt with objective and subjective cognitive function among the elderly in China: a prospective cohort study. (2022). Glob Transit. 4:28-39. doi:10.1016/j.glt.2022.10.002

Beydoun, M. A., Beydoun, H. A., Fanelli-Kuczmarski, M. T., Weiss, J., Hossain, S., Canas, J. A., Evans, M. K., & Zonderman, A. B. (2022). Association of Serum Antioxidant Vitamins and Carotenoids With Incident Alzheimer Disease and All-Cause Dementia Among US Adults. Neurology, 98(21), e2150–e2162. https://doi.org/10.1212/WNL.0000000000200289

Rowles, J. L., 3rd, Ranard, K. M., Applegate, C. C., Jeon, S., An, R., & Erdman, J. W., Jr (2018). Processed and raw tomato consumption and risk of prostate cancer: a systematic review and dose-response meta-analysis. Prostate cancer and prostatic diseases, 21(3), 319–336. https://doi.org/10.1038/s41391-017-0005-x

Yamamoto, Y., Aizawa, K., Mieno, M., Karamatsu, M., Hirano, Y., Furui, K., Miyashita, T., Yamazaki, K., Inakuma, T., Sato, I., Suganuma, H., & Iwamoto, T. (2017). The effects of tomato juice on male infertility. Asia Pacific journal of clinical nutrition, 26(1), 65–71. https://doi.org/10.6133/apjcn.102015.17

Quagliani, D., & Felt-Gunderson, P. (2016). Closing America's Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit. American journal of lifestyle medicine, 11(1), 80–85. https://doi.org/10.1177/1559827615588079

For individuals, does knowing about food condiments nutritional values help with overall health?

Food Condiments

Condiment options go beyond the standard mayonnaise, ketchup, and mustard. Today there are various options to use as toppers, to marinate, tenderize, increase flavor, and add an appeal to the dish. Most condiments don't provide much nutrition, but some do contain healthy ingredients like herbs, spices, ​heart-healthy fats, and antioxidants. 

Healthy

The food condiments that are made the healthiest are those that are low in calories and unhealthy fat and they are made with less or no processed additives and quality ingredients that provide health benefits.

Pico de Gallo

• This is a low-calorie, low-fat, nutrient-dense salsa that can zest up any meal.
• It is made with tomatoes, onions, jalapeños, and lime.
• Easily make your own to control sodium levels.
• Top salads, vegetables, or protein with the salsa to add flavor.
• Use as a dip for fresh raw vegetables as a snack.

Mustard

• Mustard is a very low-calorie - 5 calories in 1 teaspoon, low-carbohydrate, and fat-free condiment that can increase the flavor of food by adding a sweet, sour, or spicy kick.
• Most traditional mustards - yellow and spicy - are made with mustard seed, distilled vinegar, garlic powder, onion powder, salt, spices, and turmeric.
• This means that mustard contains little or insignificant calories, fat, protein, and carbohydrate in one serving.
• Studies have shown that turmeric can provide health benefits from a compound called curcumin.
• Preclinical studies suggest that curcumin can act as an antioxidant and has anti-inflammatory, anticancer, and neuroprotective properties. (Abrahams S, et al., 2019)
• Flavored mustards, like ​honey flavor, can contain added sugars, therefore, it is recommended to read the label before eating.
• According to the USDA, 1 teaspoon of spicy mustard contains 5 calories, 60mg sodium, and no fat, carbohydrates, fiber, protein, or sugar. (FoodData Central. U.S. Department of Agriculture. 2021)

Vinegar

• Balsamic, red or white wine, or apple cider vinegar can be used on side dishes, salads, sandwiches, and to marinate.
• This condiment ranges from 0 calories to 10 calories per tablespoon and contains no sodium.
• Studies have shown that apple cider vinegar can reduce fasting blood sugar in individuals at risk for type 2 diabetes. (Johnston CS, Quagliano S, White S. 2013)

Hot Sauce

• Hot sauce is made from red chili peppers.
• Top eggs, vegetables, or whole grains with a few dashes.
• Studies suggest that adding spice can help satisfy hunger, help curb appetite and possibly speed up metabolism. (Emily Siebert, et al., 2022)
• Read labels as sauces can contain added sugars.

Ketchup

• Because of its carbohydrate and sugar content, ketchup is a condiment that needs to be portion-controlled, especially for individuals with diabetes who are following a modified nutritional plan.
• Ketchup contains 17 calories, 5 grams of sugar, and 4 grams of carbohydrates in one tablespoon. (FoodData Central. U.S. Department of Agriculture. 2020)
• Individuals are recommended to stick to one portion and choose a ketchup that is not made with high fructose corn syrup.

Unhealthy

Unhealthy food condiments are high in calories, sodium, fat, and/or sugar in a single serving.

Creamy Salad Dressing

• Creamy salad dressing is made with sour cream, mayonnaise, sugar, and egg yolks.
• It is rich in calories, sugar, and saturated fat.
• For example, two tablespoons of store-bought creamy-style Caesar dressing contains 160 calories and 17 grams of fat. (FoodData Central. U.S. Department of Agriculture. 2020)
• Vinaigrette contains 120 calories and 9 grams of fat. (FoodData Central. U.S. Department of Agriculture. 2019)

Mayonnaise

• Mayonnaise can be extremely high in calories for a small portion.
• Despite being made from whole ingredients like egg yolks, olive oil, and vinegar,
• One tablespoon is 94 calories and 10 grams of fat. (FoodData Central. U.S. Department of Agriculture. 2020)
• Although much of the fat is unsaturated/healthy type, it can be hard to portion control this food condiment, which can result in excess calorie intake.

Barbecue Sauce

• Barbecue sauce is moderate in calories, around 60 in two tablespoons, but it can contain a large amount of sodium and sugar.
• Most brands can contain 10 to 13 grams of sugar/equivalent to 3 teaspoons and 280 to 350 milligrams of sodium.
• The recommended serving size is two tablespoons.
• Individuals trying to watch calorie and sugar intake are recommended to stick to one serving.

Sour Cream

• Sour cream contains 60 calories and 6 grams of fat in two tablespoons.
• About half of the fat in sour cream is saturated. (FoodData Central. U.S. Department of Agriculture. 2020)
• Regularly consuming saturated fat has been linked with heart disease, high cholesterol, and diabetes.
• A healthy substitute for sour cream can be a tablespoon or two of low-fat or non-fat plain Greek yogurt.

Regardless of the healthy or non-healthy food condiments, it is recommended not to drown the food in them and stick to the recommended serving sizes.

Benefits of Healthy Diet and Chiropractic Care

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Abrahams, S., Haylett, W. L., Johnson, G., Carr, J. A., & Bardien, S. (2019). Antioxidant effects of curcumin in models of neurodegeneration, aging, oxidative and nitrosative stress: A review. Neuroscience, 406, 1–21. https://doi.org/10.1016/j.neuroscience.2019.02.020

Spicy brown mustard. FoodData Central. U.S. Department of Agriculture.

Johnston CS, Quagliano S, White S. Vinegar ingestion at mealtime reduced fasting blood glucose concentrations in healthy adults at risk for type 2 diabetes. J Funct Foods. 2013;5(4):2007-2011. doi:10.1016/j.jff.2013.08.003

Siebert, E., Lee, S. Y., & Prescott, M. P. (2022). Chili pepper preference development and its impact on dietary intake: A narrative review. Frontiers in nutrition, 9, 1039207. https://doi.org/10.3389/fnut.2022.1039207

Ketchup. FoodData Central. U.S. Department of Agriculture.

Caesar dressing. FoodData Central. U.S. Department of Agriculture.

Vinaigrette. FoodData Central. U.S. Department of Agriculture.

Mayonnaise. FoodData Central. U.S. Department of Agriculture.

Sour cream, regular. FoodData Central. U.S. Department of Agriculture.

Walking is a great physical exercise activity that requires endurance. When walking for two hours or more, refueling energy stores can be done with portable walking energy snacks. These are foods that can be taken along and eaten while on the move. This includes fruits, vegetables, energy bars, trail mix, energy gels, and sports drinks that can replenish the body. However, depending on when an individual goes for a walk, they need to think about breakfast or lunch nutrition before engaging in the walk. This will help to get the most benefits from the snacks, as well as, what to have after the workout for recovery.

Walking Energy Snacks

Individuals walking for a long time will want a snack - before, during, and after. There are various options to choose from. Individuals may want to experiment with various snack and drink options to find the right balance of carbs, fat, and protein so that the body gets the energy it needs without feeling weighed down or hungry soon after. The ideal walking energy snacks should be healthy, full of energy, and easy to eat on the move.

Fruit Snacks

• Fruit snacks are great for the all-natural carbohydrate burst.
• Bananas are great for potassium.
• Apples, oranges, and raisins are also recommended packable snacks.
• For certain individuals, the fiber in some fruits can get digestion moving, requiring a restroom, so plan ahead.
• Some individuals can eat fruit regularly but may have an upset stomach during walking, which is why experimentation may be necessary.

Energy Bars

• Nutrition bars can provide vitamins and minerals and protein but can be high in calories.
• Check the labels to choose the balance of ingredients that's best for you.
• Energy bars offer a healthy combination of carbohydrates, protein, and fat.​
• They are convenient for a snack when on a walk.
• Most products utilize peanuts/other nuts or soy for protein.
• Individuals may want to avoid chocolate-covered bars, as they can melt.

Trail Mix

• Trail mixes are the original energy bar.
• Individuals can mix their own, buy in bulk, or pre-packaged.
• Trail mix contains nuts for protein, raisins or other dried fruit for carbohydrates, and chocolate or carob for taste.
• The salted varieties can help replace electrolytes.
• Be aware of portion control, as trail mix is often high in fat and calories.

Energy Gels

• Energy gels provide a carbohydrate boost designed for individuals doing endurance events and activities.
• Energy gels need to be taken with water for carbohydrate digestion.
• There are some that can be taken without water but may not provide as much energy.
• For individuals that walk fast and breathe hard, energy gels can be safer than chewing and possibly choking.
• Newer brands are trying to be natural and less sweet.

Energy and Sports Drinks

• Water is not enough to keep the body hydrated on long walks.
• Sports drinks with sugar and salt replenish H2O and electrolyte levels more thoroughly when walking for more than an hour helping to prevent dehydration and hyponatremia/low salt levels.
• It is recommended to avoid:
• High-caffeine energy drinks in small cans, as they have too much caffeine and not enough hydrating water.
• Sports and energy drinks with additives and herbs, which do not help on walks, and look for those with salt and carbohydrate replacement.

Ankle Sprain Recovery

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Francois, Monique E et al. “'Exercise snacks' before meals: a novel strategy to improve glycaemic control in individuals with insulin resistance.” Diabetologia vol. 57,7 (2014): 1437-45. doi:10.1007/s00125-014-3244-6

Islam, Hashim, et al. “Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health.” Exercise and sport sciences review vol. 50,1 (2022): 31-37. doi:10.1249/JES.0000000000000275

Marangoni, Franca, et al. “Snacking in nutrition and health.” International Journal of food sciences and Nutrition vol. 70,8 (2019): 909-923. doi:10.1080/09637486.2019.1595543

McCubbin, Alan J et al. “Sports Dietitians Australia Position Statement: Nutrition for Exercise in Hot Environments.” International Journal of sports nutrition and exercise metabolism vol. 30,1 (2020): 83-98. doi:10.1123/ijsnem.2019-0300

Moore, Daniel R et al. “Walking or body weight squat "activity snacks" increase dietary amino acid utilization for myofibrillar protein synthesis during prolonged sitting.” Journal of applied physiology (Bethesda, Md.: 1985) vol. 133,3 (2022): 777-785. doi:10.1152/japplphysiol.00106.2022

Njike, Valentine Yanchou, et al. “Snack Food, Satiety, and Weight.” Advances in nutrition (Bethesda, Md.) vol. 7,5 866-78. 15 Sep. 2016, doi:10.3945/an.115.009340

With the summer approaching, the day's heat makes the body want to eat light or not at all. That's when late-night hunger kicks in. Individuals can't sleep because their stomachs won't stop growling. Whatever the reason, the body needs something to eat to go back to sleep. The challenge is figuring out what's quick, tasty, healthy, and can help promote sleep, as some foods contain compounds that can improve sleep.

Late-Night Nutritious Snacks

There are several reasons for needing a late-night snack, and a healthy snack can be a good way to get some additional nutrients for the next day. Having small nutrient-rich snacks under 200 calories is fine. Individuals who regularly have late-night snacks should consider having prepared snacks to promote sleep and not inhibit sleep. Planning is the key to choosing snacks to help support healthy sleep and satisfy hunger.

Snacks To Consider

Pumpkin Seeds

• Pumpkin contains tryptophan which contributes to sleep.
• They also contain essential nutrients zinc, phosphorus, potassium, selenium, and magnesium.
• These can help combat illnesses related to inflammation.

Bananas

• Bananas are a healthy source of dietary melatonin.
• In one study, individuals who ate a banana had an increase in serum melatonin levels two hours after eating.
• The potassium content of bananas can help inhibit muscle cramps, a problem some individuals have when trying to sleep.

Glass of Milk

• Warm or cold, a glass of milk before bed can help improve sleep.
• Milk contains antioxidant and anti-inflammatory properties, which can help improve sleep quality.
• Sleep-inducing amino acids like tryptophan are also found in milk.
• Dairy milk is not the only type of milk shown to aid sleep.
• Soy milk is a good source of both melatonin and tryptophan.
• Plant-based milk made with nuts can confer the same benefits as whole nuts.

Milk and Cereal

• Individuals may reserve cereal for breakfast, but it can make a healthy late-night snack to promote sleep.
• One study found that high-glycemic carbs in many corn-based cereals before bed reduced the time it took to fall asleep.
• Limit portion size as the entire snack should be under 300 calories, especially for those with heartburn, as a heavy meal can exacerbate the problem.
• Dairy products contain calcium, a mineral that directly produces the sleep hormone melatonin and is a natural relaxant in the body.

Peanut Butter and Jelly Sandwich

• Foods like peanut butter contain an amino acid called tryptophan, which is converted into melatonin to promote sleepiness.
• Carbohydrates like bread and jelly help make tryptophan more available to the brain.
• Option for whole grain bread and natural peanut butter with no added sugars for added nutrition.

Yogurt with Fruit

• Plain yogurt with berries, chopped nuts, and honey.
• Yogurt provides a healthy source of calcium, which has been linked to better sleep.
• Be sure to read the labels, as some varieties contain added sugar.

Fruit and Nuts

• Fruit and nuts are great when hungry and tired.
• They provide nutritional benefits, including vitamins, minerals, protein, complex carbs, healthy fats, and fiber.
• They nourish, provide satisfaction, and help the body fall asleep.
• An apple with a handful of almonds, a banana, and pecans, or a pear with a few walnuts.
• One teaspoon of peanut butter on banana slices or dip apple slices in almond butter.
• If almond butter is too thick for dipping, microwave 1-2 tablespoons for 30 seconds until it's soft enough to dip.

Popcorn

• Popcorn is a great snack that is low in calories.
• Three cups of air-popped popcorn have fewer than 100 calories and about 4 grams of fiber.
• Skip the butter and mix in dried spices for extra flavor.

Vegetables and Dip

• Craving something crunchy and low-calorie, fresh vegetables and dip.
• Any combination of raw carrots, broccoli florets, cucumber slices, celery, zucchini, peppers, and grape tomatoes can satisfy a rumbling stomach.
• Enhance the flavor with a plain low-fat cottage cheese dip, Greek yogurt, or hummus.

Turkey Sandwich

• When craving a sandwich, a combination of protein and complex carbohydrates from lean protein like turkey and whole grain bread with tomato, lettuce, and a splash of mayo and mustard can satisfy.
• Allow enough time to digest, as being too full can inhibit sleep.

Mediterranean Nachos

• Top toasted healthy corn or pita chips with hummus, paprika, and red pepper for a crunchy and satisfying late-night snack to help the body fall asleep.
• Chickpeas, the primary ingredient in hummus, contain tryptophan.

Body In Balance

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Bandín, C et al. “Meal timing affects glucose tolerance, substrate oxidation, and circadian-related variables: A randomized, crossover trial.” International Journal of Obesity (2005) vol. 39,5 (2015): 828-33. doi:10.1038/ijo.2014.182

Beccuti, Guglielmo, et al. “Timing of food intake: Sounding the alarm about metabolic impairments? A systematic review.” Pharmacological research vol. 125, Pt B (2017): 132-141. doi:10.1016/j.phrs.2017.09.005

Behrouz, Sepide, et al. “The Antioxidant, Anti-Inflammatory, and Immunomodulatory Effects of Camel Milk.” Frontiers in immunology vol. 13 855342. 12 Apr. 2022, doi:10.3389/fimmu.2022.855342

Gallant, Annette, et al. “Nutritional Aspects of Late Eating and Night Eating.” Current obesity reports vol. 3,1 (2014): 101-7. doi:10.1007/s13679-013-0081-8

Stobiecka, Magdalena, et al. “Antioxidant Activity of Milk and Dairy Products.” Animals: an open access journal from MDPI vol. 12,3 245. 20 Jan. 2022, doi:10.3390/ani12030245

Gelatin is a stabilizer and thickener used to make desserts like fruit gelatin, pudding, mousse, marshmallows, candy, cakes, ice cream, and certain yogurts. It is also used in some shampoos and skincare products. Because animal products are used to make gelatin, it is not a vegan-friendly food, and even some non-vegans choose not to eat it. However, there are gelatin alternatives that are made from non-animal sources. The use of gelatin may provide certain health benefits, and there are some medical uses for pharmaceutical-grade gelatin. 

Gelatin Health

Gelatin is affirmed as generally recognized as safe/GRAS by the U.S. Food and Drug Administration. Gelatin is made by boiling the skin, tendons, ligaments, or bones of animals - cows or pigs in water. This process releases collagen, a protein that provides structure and is the most abundant in the human body. Once the collagen is extracted, it is:

• Concentrated
• Filtered
• Cooled
• Extruded
• Dried

Alternatives

Thickening agents can be made from different ingredients. These include:

Agar-agar

• Also called agar, this thickener is made from cooked and pressed seaweed.
• This gelling agent is available online and in some supermarkets in powdered, flaked, and bar form.
• When cooking with it, substitute agar for gelatin using equal amounts if using the powder.
• If using flakes, a tablespoon equals about a teaspoon of the powder.
• Certain citrus fruits require more agar when substituting.
• Agar does not gel well for recipes that include uncooked mangoes, papaya, and pineapple.

Pectin

• Pectin is a gelling agent found naturally in apples and citrus fruits.
• Food manufacturers use pectin to make some yogurts and candies and enhance fruit-based beverages.
• It can also thicken jams, jellies, and other foods.

Carrageen Moss

• Carrageen moss is also derived from seaweed.
• This thickener is usually for making softer gels and puddings.

Benefits

Improved Bone Health

• A benefit of gelatin is the protection of bones; however, evidence supporting its use is limited.
• An early study found that hydrolyzed gelatin, such as pharmaceutical grade, may help reduce pain symptoms in individuals with knee or hip osteoarthritis.
• Researchers thought that it could have a beneficial effect on cartilage metabolism.
• A study found that adding gelatin to an intermittent exercise program improved collagen synthesis and could aid in injury prevention and tissue repair.

Treatment of Diarrhea

• Some studies have suggested that gelatin tannate, which contains tannic acid, can reduce chronic diarrhea.
• One study found that using gelatin tannate and other products like probiotics could be effective.
• However, further research is needed.

Recipe Alternative

• Individuals following specific diets or nutritional plans can use gelatin to thicken foods instead of ingredients that they are avoiding or removing from their eating plan.
• It can be used by those following low or no - carb or grain-free diets.
• Individuals with wheat allergies, celiac disease, non-celiac gluten sensitivity, or who follow a gluten-free diet can use gelatin or other thickeners instead of flour.
• Adding flour to foods like soups and stews can increase the carbohydrate count.
• Cornstarch is one replacement that thickens when food is heated, like flour; however, gelatin thickens when food is cooled.
• For example, some chefs use 1 ½ teaspoons of gelatin per cup of stock to thicken soups.

Nutrition

The USDA provides the following nutrition information for a single envelope or around one tablespoon/7 grams of gelatin.

Carbohydrates

• There are about 30 calories per tablespoon, and none of the calories are from carbohydrates.
• There are 0 grams of total carbohydrates, 0 grams of sugar, and 0 grams of fiber.
• Because there are no carbohydrates, it will not impact blood sugar levels.
• However, it is not usually consumed by itself.
• It is commonly used to thicken desserts with sugar and carbohydrates that can elevate blood sugar levels.

Fats

• There is no fat in a tablespoon serving of gelatin.
• A 100-gram serving contains less than a gram of fat.

Protein

• Gelatin provides about 6 grams of protein in one tablespoon serving.
• It should not be considered a high-protein food.

Vitamins and Minerals

• The powder does not contribute any significant micronutrients.
• Does not provide vitamins or minerals.

Storage and Safety

• It should be kept in a sealed container and stored in a cool, dry place.
• It should stay fresh for about three years when unopened and stored correctly.
• It should not be frozen.

Chiropractic Success Story

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Blanco, Francisco J, and Ronald K June 2nd. “Cartilage Metabolism, Mitochondria, and Osteoarthritis.” The Journal of the American Academy of Orthopaedic Surgeons vol. 28,6 (2020): e242-e244. doi:10.5435/JAAOS-D-19-00442

Daneault, Audrey, et al. “Biological effect of hydrolyzed collagen on bone metabolism.” Critical Reviews in food science and Nutrition vol. 57,9 (2017): 1922-1937. doi:10.1080/10408398.2015.1038377

Florez, Ivan D et al. “Gelatin tannate for acute diarrhea and gastroenteritis in children: a systematic review and meta-analysis.” Archives of Disease in Childhood vol. 105,2 (2020): 141-146. doi:10.1136/arch dis child-2018-316385

Hölzl, Katja, et al. “Gelatin methacryloyl as an environment for chondrocytes and cell delivery to superficial cartilage defects.” Journal of tissue engineering and regenerative medicine vol. 16,2 (2022): 207-222. doi:10.1002/term.3273

Lopetuso, L et al. “Gelatin tannate and tyndallized probiotics: a novel approach for the treatment of diarrhea.” European Review for Medical and pharmacological sciences vol. 21,4 (2017): 873-883.

Shaw, Gregory, et al. “Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis.” The American Journal of clinical nutrition vol. 105,1 (2017): 136-143. doi:10.3945/ajcn.116.138594

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Maintaining a healthy and well-balanced nutritional plan is recommended for overall health. When the body is nourished healthily, it will perform optimally. Stress is part of daily life, and certain foods can enhance the body's ability to handle stress, help target physical and emotional states, and protect the brain. The Injury Medical Chiropractic and Functional Medicine Clinic Team can provide therapeutic massage to increase circulation, and relax the mind and body, adjustments to restore any misalignments, and nutritional support and health coaching for total wellness.

Foods For Stress

Anxiety is a widespread condition affecting millions of individuals. Trying to lower stress levels includes self-care, sleep management, physical activity, and incorporating foods to reduce cortisol levels, the primary hormone responsible for stress.

Cortisol

Cortisol has a variety of functions that include:

• Manages how the body uses carbohydrates, fats, and proteins.
• Sleep cycle regulation.
• Blood pressure regulation.
• Increases blood sugar.
• Decreases inflammation.

Cortisol is sometimes known as the stress hormone because the adrenal gland releases it when experiencing stress or when the body is under physical stress/inflammation. It is the key to managing the fight-or-flight instinct and is healthy for a short period as a protective mechanism providing the energy needed to respond to short-term stress. However, the long-term release of cortisol generates tension in the body, leading to chronic inflammation and raised blood pressure. Learning how to manage stress is necessary for lowering cortisol levels.

Symptoms

Symptoms vary and are different for everybody.

Physical

• Exhaustion.
• Sleep problems.
• Headaches.
• Muscle tension.
• Jaw clenching.
• Aches and pains.
• Chronic illness from a weakened immune system.
• Stomach or digestive problems.
• High blood pressure.
• Chest pain or a feeling like the heart is racing.
• Dizziness.
• Shaking.

Emotional and mental

• Irritability and or anxiousness.
• Sadness.
• Depression.
• Panic attacks.

Foods

The objective is to reduce inflammation, thus reducing cortisol levels. Recommended foods for stress include foods high in magnesium, vitamin B,  Omega-3 fatty acids, protein, and foods that benefit the gut. Here are a few.

Magnesium

Magnesium is highly beneficial in reducing inflammation, metabolizing cortisol, and relaxing the mind and body.

• Dark chocolate.
• Bananas.
• Broccoli.
• Spinach.
• Avocados.
• Pumpkin seeds.

Vitamin B

Vitamin B12 can help with the metabolism of cortisol.

• Eggs.
• Fortified cereal.
• Chicken.
• Beef.
• Nutritional yeast.
• Organ meats.

Omega-3 Fatty Acid

These foods reduce inflammation.

• Olive oil.
• Avocados.
• Tuna.
• Sardines.
• Mackerel.
• Salmon
• Anchovies.
• Oysters.
• Walnuts.
• Chia seeds.
• Flax seeds.

Protein

These foods promote balanced blood sugar levels.

• Eggs.
• Peanuts.
• Almonds.
• Chicken breast.
• Turkey breast.
• Lean beef.
• Tuna.
• Shrimp.
• Salmon.
• Lentils.
• Quinoa.

Probiotic and Fermented

The immune system relies on the gut for immunity. Probiotics and fermented foods can help balance blood sugar and reduce cholesterol.

• Sauerkraut.
• Kombucha.
• Greek yogurt.
• Kefir.
• Kimchi.

The key to lowering stress is a whole-body approach that includes exercise, proper sleep, and managing chronic diseases like diabetes, hypertension, and obesity, all of which can put the body in a prolonged state of inflammation. Incorporating these foods into a nutritional plan can help relieve stress naturally.

Impact of Stress

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*