Diet and Supplements

Can knowing the difference between butter and margarine help Individuals looking to improve cholesterol levels?

Butter and Margarine

Individuals watching their cholesterol levels and switching from butter to margarine may have heard that it may be worse for heart health. What research has to say about the healthiest spread and the butter and margarine debate? 

History

When margarine was developed as a substitute for butter, it was shown to be associated with an increased risk of heart disease because of its saturated fat content. Margarine is made from plant-based oils like canola, palm fruit, and soybeans. Nutritionists and researchers saw it as a healthier alternative. It is lower in saturated fat and has no cholesterol but contains high levels of trans fats, which raise unhealthy LDL cholesterol levels and lower healthy HDL  cholesterol levels. (Ginter, E., and Simko, V. 2016)

Margarine Trans Fat and Butter Saturated Fat

Most of margarine's unsaturated fats undergo hydrogenation, creating harmful trans fats. Trans fat raises unhealthy LDL cholesterol levels more than saturated fat. The trans-fatty acids solidify and maintain margarine consistency at room temperature. Stick margarines, the hardest type, contain the most trans fats and are still sold despite what is known about the damage they can do. (Brouwer, I. A. et al., 2010) Clinical studies showed these trans fats are associated with a 28% increased risk of death from heart disease and a 34% increased risk of death. (de Souza, R. J. et al., 2015)

Margarine Types

Some softer and liquid margarine products contain less trans fat than stick versions. They are low in saturated fat and high in unsaturated fat. Individuals can determine how much trans fat the margarine has by its softness. Those that are more solid at room temperature contain more trans fats than those in a tub, which are softer. However, some soft options can contain trans fats. If the label has partially hydrogenated oil, it's recommended to avoid it. (Garsetti, M. et al., 2016) Some newer margarines are enriched with plant sterols, which block cholesterol absorption and help lower LDL levels. These are healthy choices if trying to lower LDL. (Ras, R. T. et al., 2014)

Butter

Butter is primarily made up of saturated fat and cholesterol and comes in a stick and spread. One tablespoon of butter contains around 30 milligrams of cholesterol and 7 grams of saturated fat. The maximum amount allowed daily is 200 milligrams and 10 milligrams, respectively. Both types of fat are linked to rising cholesterol levels and the risk of heart disease. Butter from grass-fed cows is higher in omega-3 fatty acids, essential for heart health, making it far more nutritional than the more widely used butter from conventionally-fed cows. (Hebeisen, D. F. et al., 1993)

Other Options

Butter or margarine are not the healthiest options. Olive, avocado, and other vegetable-based spreads are the most heart-healthy options. (Yubero-Serrano, E. M. et al., 2019) Use avocado oil as a cooking oil when sautéing or roasting vegetables. Consider substituting applesauce, nut butters, or squash purees in baked goods. Look for soft versions of margarine as a bread spread that contain plant sterols and no hydrogenated oils.

Injury Medical Chiropractic and Functional Medicine Clinic uses an integrated approach to create personalized care plans for each patient to restore health and function to the body through Nutrition and Wellness, Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine protocols. If the individual needs other treatment, they will be referred to a clinic or physician best suited for them. Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.

Enhancing Health Together: Multidisciplinary Evaluation and Treatment

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 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

Ginter, E., & Simko, V. (2016). New data on harmful effects of trans-fatty acids. Bratislavske lekarske listy, 117(5), 251–253. https://doi.org/10.4149/bll_2016_048

Brouwer, I. A., Wanders, A. J., & Katan, M. B. (2010). Effect of animal and industrial trans fatty acids on HDL and LDL cholesterol levels in humans--a quantitative review. PloS one, 5(3), e9434. https://doi.org/10.1371/journal.pone.0009434

de Souza, R. J., Mente, A., Maroleanu, A., Cozma, A. I., Ha, V., Kishibe, T., Uleryk, E., Budylowski, P., Schünemann, H., Beyene, J., & Anand, S. S. (2015). Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta-analysis of observational studies. BMJ (Clinical research ed.), 351, h3978. https://doi.org/10.1136/bmj.h3978

Garsetti, M., Balentine, D. A., Zock, P. L., Blom, W. A., & Wanders, A. J. (2016). Fat composition of vegetable oil spreads and margarines in the USA in 2013: a national marketplace analysis. International journal of food sciences and nutrition, 67(4), 372–382. https://doi.org/10.3109/09637486.2016.1161012

Ras, R. T., Geleijnse, J. M., & Trautwein, E. A. (2014). LDL-cholesterol-lowering effect of plant sterols and stanols across different dose ranges: a meta-analysis of randomised controlled studies. The British journal of nutrition, 112(2), 214–219. https://doi.org/10.1017/S0007114514000750

Hebeisen, D. F., Hoeflin, F., Reusch, H. P., Junker, E., & Lauterburg, B. H. (1993). Increased concentrations of omega-3 fatty acids in milk and platelet rich plasma of grass-fed cows. International journal for vitamin and nutrition research. Internationale Zeitschrift fur Vitamin- und Ernahrungsforschung. Journal international de vitaminologie et de nutrition, 63(3), 229–233.

Yubero-Serrano, E. M., Lopez-Moreno, J., Gomez-Delgado, F., & Lopez-Miranda, J. (2019). Extra virgin olive oil: More than a healthy fat. European journal of clinical nutrition, 72(Suppl 1), 8–17. https://doi.org/10.1038/s41430-018-0304-x

Can knowing the serving size help lower sugar and calories for individuals who enjoy eating dried fruits?

Dried Fruits

Dried fruits, like cranberries, dates, raisins, and prunes, are great because they last a long time and are healthy sources of fiber, minerals, and vitamins. However, dried fruits contain more sugar and calories per serving because they lose volume when dehydrated, allowing more to be consumed. This is why the serving size matters to ensure one does not overeat.

Serving Size

Fruits are dried in dehydrators or left in the sun to dehydrate naturally. They are ready once most of the water has disappeared. The loss of water decreases their physical size, which allows individuals to eat more, increasing sugar and calorie intake. For example, around 30 grapes fit in a single measuring cup, but 250 raisins can fill one cup once dehydrated. Nutritional information for fresh and dried fruit.

• One cup of grapes has around 15 grams of sugar. (FoodData Central. U.S. Department of Agriculture. 2018)
• One cup of raisins has 116 grams of sugar. (FoodData Central. U.S. Department of Agriculture. 2017)
• Calories
• One cup of grapes has about 104 calories.
• One cup of raisins has over 480 calories.

Sugar

• Ten grapes have 34 calories and about 7.5 grams of sugar. (FoodData Central. U.S. Department of Agriculture. 2018)
• Thirty raisins have 47 calories and under 10 grams of sugar.
• Grapes' natural sugar content varies, so different types can be subject to nutritional value assessments.
• Some fruits, like cranberries, can be very tart, so sugar or fruit juices are added during drying.

Ways to Use

Fresh fruit may be higher in certain vitamins, but mineral and fiber content are retained during drying. Dried fruits are versatile and can be made part of a healthy, balanced diet that can include:

Trail Mix

• Mix dried fruits, nuts, and seeds.
• Monitor portion size.

Oatmeal

• Lightly sweeten oatmeal with a small serving of dried fruits for a hearty and healthy breakfast.

Salads

• Toss dark, leafy greens, fresh apple slices, dried cranberries or raisins, and cheeses.

Main Course

• Use dried fruit as an ingredient in savory entrees.

Protein Bar Substitutes

• Raisins, dried blueberries, apple chips, and dried apricots are convenient and last longer than fresh fruit, making them perfect when protein bars are unavailable.

At Injury Medical Chiropractic and Functional Medicine Clinic, our areas of practice include Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Work Injuries, Back Injury, Low Back Pain, Neck Pain, Migraine Headaches, Sports Injuries, Severe Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Complex Injuries, Stress Management, Functional Medicine Treatments, and in-scope care protocols. We focus on what works for you to achieve improvement goals and create an improved body through research methods and total wellness programs.

Functional Medicine's Influence Beyond Joints

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 they may assist in a particular care plan or treatment protocol; therefore, to discuss the subject matter above further, don't hesitate to contact Dr. Alex Jimenez or 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. (2017). Raisins. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/530717/nutrients

FoodData Central. U.S. Department of Agriculture. (2018). Grapes, American type (slip skin), raw. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/nutrients

FoodData Central. U.S. Department of Agriculture. (2018). Grapes, red or green (European type, such as Thompson seedles), raw. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/174683/nutrients

Can using egg substitutes or replacements be safe for individuals with an egg allergy?

Substitutes and Replacements

Individuals should not assume either is safe unless they carefully read the label.

• Egg substitutes may contain eggs. 
• Egg replacement products may be egg-free.
• Look for alternatives labeled vegan or egg-free to ensure there are none.

Substitutes May Contain Eggs

Liquid egg substitutes in grocery store dairy aisles are made from eggs.  The following all contain eggs and are not safe for individuals with egg allergies:

• Generic liquid egg substitutes in cartons
• Egg Beaters
• Powdered egg white products

Replacements Are Safe Alternatives

• Special replacement products that do not contain eggs are available.
• They are labeled vegan egg substitutes.
• They are usually sold in powdered form.
• They are useful for baking.
• They cannot be used as a replacement for eggs in foods like a quiche.

Egg-Free Commercial Replacements

• PaneRiso Egg Replacement
• Ener-G Egg Replacement
• Bob's Red Mill Egg Replacement

Always check the ingredients on the label before purchasing a product sold as a substitute or replacement to ensure it is completely free.

• These products may also contain soy, dairy, or other food allergens.
• Vegan - contains no animal products, which includes eggs and dairy.
• Vegetarian - may contain eggs as they are not meat but an animal product.

Unaware of Foods With Eggs

Stay aware of eggs hidden in other food products, such as cakes, breads, pastries, noodles, crackers, and cereals.

• The federal Food Allergen Labeling and Consumer Protection Act requires that all packaged food products that contain eggs as an ingredient must list the word egg on the label. (U.S. Food & Drug Administration. 2022)

Other ingredients that indicate eggs are in the product include:

• Albumin
• Globulin
• Lysozyme
• Lecithin
• Livetin
• Vitellin
• Ingredients starting with - ova or ovo.

Allergy Symptoms

Symptoms may consist of: (John W. Tan, Preeti Joshi 2014)

• Skin reactions - hives, rash, or eczema.
• Allergic conjunctivitis  - itchy, red, watery eyes.
• Angioedema - swelling of the lips, tongue, or face.
• Airway symptoms - wheezing, coughing, or a runny nose.
• Gastrointestinal symptoms - nausea, stomach pain, diarrhea, or vomiting.
• Severe reactions - such as anaphylaxis, can cause multiple organ system failure.
• Anaphylaxis is an emergency and requires immediate medical treatment.

A Guide For Food Allergies, Hypersensitivity and Intolerances

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 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. Food & Drug Administration. (2022). Food Allergen Labeling and Consumer Protection Act (FALCPA). Retrieved from https://www.fda.gov/food/food-allergensgluten-free-guidance-documents-regulatory-information/food-allergen-labeling-and-consumer-protection-act-2004-falcpa

Tan, J. W., & Joshi, P. (2014). Egg allergy: an update. Journal of paediatrics and child health, 50(1), 11–15. https://doi.org/10.1111/jpc.12408

For individuals looking to improve heart health, can consuming prunes help support cardiovascular health?

Prunes and Heart Health

Prunes, or dried plums, are fiber-rich fruits that are more nutrient-dense than fresh plums and help digestion and bowel movement. (Ellen Lever et al., 2019) New research suggests they could offer more than digestion and constipation relief, according to new studies presented at the American Society for Nutrition. Eating prunes daily can improve cholesterol levels and reduce oxidative stress and inflammation.

• Eating five to 10 prunes a day may support heart health.
• Heart health benefits of regular consumption were seen in men.
• In older women, regularly eating prunes had no negative effect on total cholesterol, blood sugar, and insulin levels.
• Another study found that eating 50–100 grams or five to ten prunes daily was associated with reduced heart disease risks. (Mee Young Hong et al., 2021)
• The reductions in cholesterol and inflammation markers were because of improvements in antioxidant levels.
• The conclusion was that prunes can support cardiovascular health.

Prunes and Fresh Plums

Although studies have suggested that prunes can support heart health, that doesn’t mean fresh plums or prune juice can offer the same benefits. However, there are not many studies on the benefits of fresh plums or prune juice, but it is possible that they would. However, further research is needed. Fresh plums that have been dried in hot air improve the nutritional value and shelf life of the fruit, which could be the reason the dried version retains more nutrients. (Harjeet Singh Brar et al., 2020)

• Individuals may have to eat more plums to acquire the same benefits.
• Eating 5–10 prunes seems to be easier than trying to equal the same amount, or more, of fresh plums.
• But either option is recommended instead of prune juice as whole fruits have more fiber, make the body feel fuller, and are lower in calories.

Benefits For Young Individuals

Most of the research has been conducted on postmenopausal women and men over 55, but younger individuals can also benefit from eating prunes. A diet that is rich in fruits and vegetables is considered healthy, so adding prunes to one's diet will add to health benefits. For individuals who don’t like prunes, fruits like apples and berries are also recommended for heart health. However, fruits only make up one part of the diet, and it is important to focus on a balanced diet with vegetables, legumes, and heart-healthy oils. Prunes contain a lot of fiber, so individuals are recommended to add them slowly into their daily routine, as adding too much at once can lead to cramping, bloating, and/or constipation.

Conquering Congestive Heart Failure

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

Lever, E., Scott, S. M., Louis, P., Emery, P. W., & Whelan, K. (2019). The effect of prunes on stool output, gut transit time and gastrointestinal microbiota: A randomised controlled trial. Clinical nutrition (Edinburgh, Scotland), 38(1), 165–173. https://doi.org/10.1016/j.clnu.2018.01.003

Hong, M. Y., Kern, M., Nakamichi-Lee, M., Abbaspour, N., Ahouraei Far, A., & Hooshmand, S. (2021). Dried Plum Consumption Improves Total Cholesterol and Antioxidant Capacity and Reduces Inflammation in Healthy Postmenopausal Women. Journal of medicinal food, 24(11), 1161–1168. https://doi.org/10.1089/jmf.2020.0142

Harjeet Singh Brar, Prabhjot Kaur, Jayasankar Subramanian, Gopu R. Nair & Ashutosh Singh (2020) Effect of Chemical Pretreatment on Drying Kinetics and Physio-chemical Characteristics of Yellow European Plums, International Journal of Fruit Science, 20:sup2, S252-S279, DOI: 10.1080/15538362.2020.1717403

For individuals trying to build muscle but are not seeing results, can knowing factors like what foods to eat, how to work out, and genetics help achieve meaningful muscle gains?

Muscle Growth Nutritional Mistakes

Muscle growth is an important element of overall fitness and health. Individuals can make nutritional mistakes like not eating enough protein or carbohydrates and not properly hydrating themselves which can prevent them from gaining muscle. Factors that contribute to muscle building, include:

• Nutrition
• Genetics
• Training

Individuals who want to increase muscle mass more efficiently can rework these issues to maintain consistency and commitment to exercise and nutrition. Benefits include:

• Building muscle helps strengthen bones
• Improves balance
• Decreases the risk of cardiovascular disease and diabetes.

Building muscle enhances strength and speed and can also reduce the risk of injuries or falls as you age. (American College of Sports Medicine. 2017)

Factors

Experts point out some common mistakes that can hinder muscle growth, like not eating enough protein, not consuming enough calories, overtraining, or practicing improper form and technique. As everybody is different there is no one-size-fits-all approach to building muscle or hypertrophy. These include:

Genetics

• An individual's genes contribute to how easy or difficult it can be to build muscle.
• Some individuals have a higher proportion of fast-twitch muscle fibers, which increases growth potential.
• The natural distribution of muscle and body fat also varies and can affect the rate and location of muscle growth.
• There are also differences in individual recovery capabilities that can influence the frequency and intensity of training sessions.

Nutrition

• Nutrition matters when trying to build muscle. Individuals need to eat enough protein for muscle repair and growth.
• Individuals may need to consume more calories than they burn to create energy stores.
• At the same time, individuals need to consume enough carbohydrates and healthy fats to fuel workouts and recovery.

Training

• Gaining muscle requires regular resistance or strength training exercises.
• These exercises cause micro tears in muscle fibers, which then repair and grow back stronger and larger.
• Effective resistance training includes - consistency, intensity, recovery, and progressive overload.
• Progressive overload means gradually increasing the weight, frequency, or number of repetitions in an exercise routine to challenge the muscles.

Muscle Strength for Healthy Aging

• Research shows that performing exercises that build muscle mass can slow age-related cognitive decline and decrease the risk of neurodegenerative diseases like Alzheimer’s disease and dementia. (Joseph Michael Northey, et al., 2018)
• Muscle-building exercise can also improve heart health and lower the risk of cardiovascular diseases. (Johns Hopkins Medicine. 2023)

Nutritional Mistakes

When trying to gain muscle, challenges can affect progress. Some of the most common mistakes that can delay or set back muscle growth and recommendations include.

Not Enough Protein

• Eating protein like lean meats, dairy products, and seafood, is crucial for muscle repair and growth.
• Not consuming enough protein makes the body unable to grow muscles, and you’ll see suboptimal improvements.
• Get enough protein from various sources like beef, lamb, chicken, turkey, fish, eggs, dairy, legumes, and plant-based proteins.
• However, there is a limit to how much protein the body can use effectively at one time for muscle protein synthesis.
• It is recommended to distribute protein intake evenly throughout the day, aiming for about 20 to 30 grams of high-quality protein in each meal.

Not Enough Calories

• Muscles need calories to grow.
• If the body is in a caloric deficit, the ability to grow muscle is limited.
• Insufficient calorie intake can create energy deficits, making the body use muscle for energy instead of growing.
• To fix this, individuals need to consume more calories than calories burned.
• It can be helpful to track calorie intake with an application to make adjustments as needed.
• Individuals having trouble increasing their calorie intake or there are questions about what the body needs, consult with a registered dietitian or nutritionist.

Not Enough Carbs

• Carbohydrates are the body’s main energy source during high-intensity workouts.
• Not consuming enough can lead to decreased performance and slower recovery.
• Recommendations include consuming a variety of whole grains and minimally processed carbohydrates, such as brown rice, potatoes, sweet potatoes, oats, and quinoa.
• For individuals doing regular, moderate-to-intense training, carbohydrate recommendations can range from 3 to 7 grams per kilogram of body weight per day.
• For individuals doing endurance or intense frequency training routines may need to increase this range.

Not Hydrating Enough

• Water is necessary for all bodily functions, including muscle contraction and repair.
• Dehydration comes with symptoms like muscle cramps, fatigue, and decreased exercise performance. (Centers for Disease Control and Prevention. 2022)
• For individuals who are not sure how much water they need? Recommendations include using half of an individual's body weight as a starting point to figure out how many ounces to drink per day.
• For example, individuals who weigh 140 pounds can set a baseline hydration goal of 70 ounces of water/8 cups per day which can be adjusted according to activities.

Water Intake Recommendations

• The recommended total fluid intake from food and drink varies by age and sex. The general recommendations are around:
• 11.5 cups per day for women
• 15.5 cups for adult men
• For just water, women need around 9 cups of fluid per day, and men need around 13 cups to replace fluids that are lost throughout the day.
• However, the exact amount of water needed to stay properly hydrated also depends on an individual's activity level and overall health. (Academy of Nutrition and Dietetics. 2022)
• To prevent dehydration, sip water consistently throughout the day, especially before, during, and after workouts.
• Foods with a high water content like certain fruits can help achieve daily hydration goals.

Not Enough Healthy Fats

• Not consuming enough healthy fats can cause the body to not be able to produce enough hormones that support muscle growth.
• Relying on supplements instead of getting nutrients from whole foods can also lead to nutritional deficiencies and imbalances.
• Eating too many protein bars or shakes can also cause gastrointestinal side effects. (National Capital Poison Center. 2023)
• Recommendations are to add more healthy fats, like avocados, nuts, seeds, fatty fish, and olive oil.

Forgetting Post-Workout Nutrition

• After working out, the body is ready to absorb nutrients and start the process of muscle repair and growth.
• The body needs nutrients to activate the recovery post-exercise
• When the body lacks nutrition after a workout it can slow muscle growth and cause fatigue.
• Recommendations are to pack a balance of protein and carbohydrates to refuel right after a workout.

Training Mistakes

• Undertraining or performing low-intensity workouts can also slow down muscle growth.
• Individuals who are not overloading their muscles - for example, using weights that are too light - will not break them down so they can grow bigger and stronger.
• A lack of microdamage means muscle growth will be slower.
• Muscle overload also requires rest.
• Recommendations are to take at least one day of rest per week and avoid strength training in the same muscle group two days in a row.
• When creating a lifting plan, be sure to include compound exercises like squats, deadlifts, and bench presses.
• These exercises work with multiple muscle groups and are recommended for building strength and muscle.
• A training routine should include a variety of compound movements, like lunges, split squats, leg presses, pull-downs, upright rows, and push-ups.
• If unsure of which compound exercises to include, consult a personal trainer, physical therapist, or sports chiropractor.

Military Training 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 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

American College of Sports Medicine. (2017). Resistance training and injury prevention.

Northey, J. M., Cherbuin, N., Pumpa, K. L., Smee, D. J., & Rattray, B. (2018). Exercise interventions for cognitive function in adults older than 50: a systematic review with meta-analysis. British journal of sports medicine, 52(3), 154–160. https://doi.org/10.1136/bjsports-2016-096587

Johns Hopkins Medicine. (2023). Exercise and the heart.

Centers for Disease Control and Prevention. (2022). Water and healthier drinks.

Academy of Nutrition and Dietetics. (2022). How much water do you need?

National Capital Poison Center. (2023). Do protein bars give you gas?

For individuals looking to maintain wellness or begin their wellness journey like increasing antioxidants, protection against cancer, immune system support and other health benefits, can adding onions be a nutritious way to improve overall health?

Onions

Onions are nutritious vegetables like garlic, chives, leeks, and shallots. The most common types are red, white, yellow, and Spanish onions. They have antifungal, antibacterial, anti-inflammatory, and other healthful properties.

• Whichever way they are prepared they do lose some of their nutritional value when cooked.
• They contain flavonoids, glutathione, selenium compounds, vitamin E, and vitamin C.
• When selecting onions, look for those without blemishes or discoloration, that are firm, and have dry, papery skins.

Benefits

They contain phytochemicals - compounds plants produce to fight off harmful bacteria, viruses, and fungi. These phytochemicals provide health benefits when consumed and provide the following properties: (Xin-Xin Zhao, et al., 2021)

• Anti-obesity
• Antioxidants
• Antidiabetic
• Anti-inflammatory
• Antimicrobial
• Anticancer
• Protect the cardiovascular, digestive, respiratory, reproductive, and neurological systems.
• Protect against liver disease.
• Support a healthy immune system.

Types and Varieties

They belong to the Allium plant genus which includes plants like garlic, leeks, and chives. (Oregon State University. 2022)

• They vary in flavor and can be sweet, tangy, and sour.
• Different varieties combined with farming practices contribute to the flavor profile of onions.
• There are many varieties of onions.
• The most common and widely available are red, white, yellow, and Spanish.
• Other types include cipollini, pearl, and Vidalia.

Raw or Cooked

They are beneficial whether eaten raw or cooked, cooking them reduces the number of thiosulfinates - compounds that provide antimicrobial, antifungal, and antibiotic properties.

• Research shows that onions that are crushed before cooking retain their health benefits. (Holly L. Nicastro, et al., 2015)
• Boiling and frying onions has been shown to cause the most significant loss in nutritious value.
• Other preparation methods that decrease health benefits include sautéing, steaming, and microwaving.
• Baking onions is shown to increase flavonoid levels.
• Consuming dried, powdered onions can also provide nutritious value to foods, especially if the powder is freeze-dried. (Damini Kothari, et al., 2020)

Nutrition Facts

Onions can contribute to a healthy diet. The flavonoids, glutathione, selenium compounds, vitamin E, and vitamin C, contribute to the antioxidant properties of the vegetable. (Holly L. Nicastro, et al., 2015) The nutrition information for one medium onion: (U.S. Department of Agriculture. N.D.)

• Total calories: 44
• Total fat: 0 grams
• Cholesterol: 0 milligrams
• Carbohydrates: 10 grams
• Dietary fiber: 2 grams
• Total sugars: 5 grams
• Protein: 1 grams
• Calcium: 2 milligrams
• Sodium: 4 milligrams
• Iron: 1 milligrams
• Vitamin D: 0 micrograms

When Selecting

Onions can contain pesticide residue, heavy metals, microbial contamination, and nitrate accumulation. Knowing where the onions come from can help ensure there was no incorrect use of pesticides or that the soil they were grown in was not enriched with heavy metals. When possible, purchase from reputable sources with transparent farming practices, like the farmers markets. (Xin-Xin Zhao, et al., 2021)

• Onions found in environments that have not been effectively sterilized have an increased risk of growing harmful bacteria.
• To avoid contamination of Escherichia. coli or E. coli, salmonella, and mold, it's safest to purchase whole onions and cut them at home rather than purchasing pre-chopped onions. (Xin-Xin Zhao, et al., 2021)
• Select those that feel firm, have little to no bruises or discolored spots, and have dry papery skin.
• Avoid those that show evidence of mold, like white or black spots on the surface or inside the layers, and those with green shoots, which means the onion is still edible but won't last that long.

Hypertension 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

Zhao, X. X., Lin, F. J., Li, H., Li, H. B., Wu, D. T., Geng, F., Ma, W., Wang, Y., Miao, B. H., & Gan, R. Y. (2021). Recent Advances in Bioactive Compounds, Health Functions, and Safety Concerns of Onion (Allium cepa L.). Frontiers in nutrition, 8, 669805. https://doi.org/10.3389/fnut.2021.669805

Oregon State University. Types of onions and varieties.

Nicastro, H. L., Ross, S. A., & Milner, J. A. (2015). Garlic and onions: their cancer prevention properties. Cancer prevention research (Philadelphia, Pa.), 8(3), 181–189. https://doi.org/10.1158/1940-6207.CAPR-14-0172

Kothari, D., Lee, W. D., & Kim, S. K. (2020). Allium Flavonols: Health Benefits, Molecular Targets, and Bioavailability. Antioxidants (Basel, Switzerland), 9(9), 888. https://doi.org/10.3390/antiox9090888

U.S. Department of Agriculture. Onions.

For individuals with peanut allergies, can finding a peanut alternative be as satisfying as a real creamy or crunchy peanut butter sandwich?

Peanut Butter Sandwich Alternatives

For individuals who are unable to have a peanut butter sandwich due to an allergy, there are healthy satisfying alternatives. Tree nut butter, seed butter, and deli meats can all satisfy sandwich cravings and provide nutrition. Here are a few healthy, nutritious alternatives to try out:

Sunflower Seed Butter and Jam, Jelly, or Preserves

• This butter is made from sunflower seeds.
• It is considered a safe alternative for individuals with peanut and tree nut allergies. (Elana Lavine, Moshe Ben-Shoshan. 2015)
• Sunflower seed butter is a healthy source of vitamin E, iron, and fiber. (U.S. Department of Agriculture: FoodData Central.)
• It can be substituted for a PBJ with jam, jelly, and preserves.

Ham and Cheese, Grainy Mustard on Rye Bread

• Getting ham and cheese from the deli can potentially have cross-contamination with allergens during slicing and packaging.
• Prepackaged and sliced ham and cheese is a safer bet in terms of allergens.
• It is recommended to read the ingredient label for potential allergens, as processing in facilities can have cross-contamination issues. (William J. Sheehan, et al., 2018)

Turkey, Tomato, Lettuce, and Hummus on Whole Grain Bread

• The same is true for turkey and is recommended to buy prepackaged and sliced.
• Check the ingredients for possible allergens.
• Hummus is made from chickpeas/garbanzo beans and tahini/ground sesame seeds.
• Hummus comes in a variety of flavors that can be used as a dip or spread.
• Although chick peas' are a member of the legume family, hummus can be tolerated with peanut allergies. (Mathias Cousin, et al., 2017)
• Check with a healthcare provider if unsure.

Pita Pocket with Salad and Hummus 

• Pita pockets are great with hummus stuffed with vegetables.
• This is a delicious crunchy pocket sandwich loaded with protein, fiber vitamins, and minerals.

Soy Butter and Banana Slices on Whole Wheat Bread

• Soy butter is a popular alternative to peanut butter. (Kalyani Gorrepati, et al., 2014)
• Made from soybeans, the butter is full of fiber, protein, and healthy fats.
• The butter can be spread on whole wheat bread and topped with banana slices for breakfast or lunch.

Tahini Sesame Seed Butter On A Roll with Shredded Broccoli and Carrots

• Tahini is made from sesame seeds.
• It can be spread on a roll with shredded broccoli and carrots for a healthy crunchy, fiber-rich, protein-filled sandwich.

Almond Butter and Sliced Apples

• Try a non-sandwich option for lunch or as a snack.
• This butter is made from almonds, which are tree nuts.
• Almond butter is rich in fiber, vitamin E, and healthy fats.
• Almonds contain the most nutrients per calorie of tree nuts. (Almond Board of California. 2015)

Cashew Butter on an English Muffin with Raisins

• This butter is made from cashews, a tree nut, so it is safe for individuals with peanut allergies but not for individuals with nut allergies. (American Academy of Allergy, Asthma and Immunology. 2020)
• Cashew butter on a hot English muffin with raisins on top for a boost of iron is reminiscent of a cinnamon roll.

Pumpkin Seed Butter and Honey Sandwich

• Pumpkin butter is made from the orange flesh of the pumpkin.
• Pumpkin seed butter is made by roasting pumpkin seeds and grinding them to a butter consistency.
• The seed butter can be spread on bread and drizzled with some honey on top for a nutritious and delicious snack.

There are tasty healthy peanut butter alternatives that can be mixed, matched, and reinvented into various satisfying sandwiches. Individuals are recommended to consult their healthcare provider or a dietician or nutritionist to find what works for them.

Smart Choices, Better Health

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

Lavine, E., & Ben-Shoshan, M. (2015). Allergy to sunflower seed and sunflower butter as a proposed vehicle for sensitization. Allergy, asthma, and clinical immunology: Official Journal of the Canadian Society of Allergy and Clinical Immunology, 11(1), 2. https://doi.org/10.1186/s13223-014-0065-6

U.S. Department of Agriculture: FoodData Central. Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program).

Sheehan, W. J., Taylor, S. L., Phipatanakul, W., & Brough, H. A. (2018). Environmental Food Exposure: What Is the Risk of Clinical Reactivity From Cross-Contact and What Is the Risk of Sensitization. The journal of allergy and clinical immunology. In practice, 6(6), 1825–1832. https://doi.org/10.1016/j.jaip.2018.08.001

Gorrepati, K., Balasubramanian, S., & Chandra, P. (2015). Plant-based butters. Journal of food science and technology, 52(7), 3965–3976. https://doi.org/10.1007/s13197-014-1572-7

Cousin, M., Verdun, S., Seynave, M., Vilain, A. C., Lansiaux, A., Decoster, A., & Sauvage, C. (2017). Phenotypical characterization of peanut-allergic children with differences in cross-allergy to tree nuts and other legumes. Pediatric allergy and immunology: Official publication of the European Society of Pediatric Allergy and Immunology, 28(3), 245–250. https://doi.org/10.1111/pai.12698

Almond Board of California. Nutrient comparison chart for tree nuts.

American Academy of Allergy, Asthma and Immunology. Everything you need to know about a tree nut allergy.

The brain and body need macronutrients that include carbohydrates, fats, and protein in the right amounts to energize the body. About half of the calories should come from carbohydrates, 30% from fat, and 20% from protein. Food energy density is the amount of energy, represented by the number of calories, in a specific weight measurement.

Food Energy Density

Energy density is determined by the proportion of macronutrients - protein, fat, carbohydrates, fiber, and water.

• Energy-dense foods are high in calories per serving.
• Foods with large amounts of fiber and water have a lower density.
• Foods high in fat have an increased energy density.
• An example of a high-energy-density food is a donut because of the high-calorie count from the sugar, fat, and small serving size.
• An example of a low-energy-density food is spinach because it only has a few calories in a whole plate of raw spinach leaves.

Energy Dense Foods

Energy-dense foods contain a high number of calories/energy per gram. They are typically higher in fat and lower in water. Examples of energy-dense foods include:

• Full-fat dairy
• Butter
• Cheese
• Nut butter
• Fatty cuts of meat
• Starchy vegetables
• Thick sauces
• Nuts
• Seeds

Less nutrient-dense foods include:

• Sweets
• Deep-fried foods
• French fries
• Pasta
• Crackers
• Chips

Foods like soups and beverages can be either high or low energy density depending on the ingredients. Broth-based soups with vegetables usually have low density while creamed soups are energy-dense. Non-fat milk is less dense than regular milk, and diet soda is less dense than regular soda.

Low Energy Dense Foods

• Foods with low energy density include high-fiber green and colorful vegetables.
• Foods with low energy density are often nutrient-dense, which means they have plenty of nutrients per serving size.
• Many fruits, berries, and vegetables are low in calories, high in fiber, and packed with vitamins and minerals.
• Foods high in water content like citrus fruits and melons are usually less energy-dense.
• Low-calorie foods often have a low energy density, but not always.
• It's important to read nutrition labels to know how many calories are being provided daily.

Weight Management

• Weight management is about watching how many calories are taken in and how many calories are burned.
• Filling up on foods with low energy density will cause the body to feel satisfied while eating fewer high-density calories.
• Plan all meals so they include foods with a low energy density and high in nutrients.
• However, the opposite can happen if individuals eat mostly low-energy-dense foods, will need a larger volume of food to fill up, and as a result, will take in more calories.
• This is not ideal for losing weight, but it could be helpful if trying to gain weight.
• High-energy-dense foods that are nutritious include avocados, nuts, and seeds.

Adjustment Recommendations

Add More Fruits and Vegetables To The Plate

• At least half of a plate should be covered with low-calorie fruits and vegetables.
• Berries are sweet and delicious and provide antioxidants
• Leave a quarter of the plate for the protein, and the remaining quarter can hold a serving of starchy foods like pasta, potatoes, or rice.
• Eating more fruits and vegetables will partially fill the body leading to eating less high-energy-dense foods.
• Picky eaters should try various recipes, sooner or later, they will discover something they enjoy.

Start With Salad or a Bowl of Clear Broth Soup

• Soups and salads will fill the body before the main energy-dense course like pasta, pizza, or another high-calorie food.
• Avoid heavy cream-based salad dressings and creamed soups.
• Water has zero calories and drinking a few glasses can help suppress the hunger until the next meal, or a low-density snack.

From Consultation to Transformation 

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

https://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/r2p_energy_density.pdf

Fernandez, Melissa Anne, and André Marette. “Potential Health Benefits of Combining Yogurt and Fruits Based on Their Probiotic and Prebiotic Properties.” Advances in nutrition (Bethesda, Md.) vol. 8,1 155S-164S. 17 Jan. 2017, doi:10.3945/an.115.011114

Horgan, Graham W et al. “Effect of different food groups on energy intake within and between individuals.” European Journal of Nutrition vol. 61,7 (2022): 3559-3570. doi:10.1007/s00394-022-02903-1

Hubbard, Gary P et al. “A systematic review of compliance to oral nutritional supplements.” Clinical nutrition (Edinburgh, Scotland) vol. 31,3 (2012): 293-312. doi:10.1016/j.clnu.2011.11.020

Prentice, A M. “Manipulation of dietary fat and energy density and subsequent effects on substrate flux and food intake.” The American Journal of clinical nutrition vol. 67,3 Suppl (1998): 535S-541S. doi:10.1093/ajcn/67.3.535S

Slesser, M. “Energy and food.” Basic life sciences vol. 7 (1976): 171-8. doi:10.1007/978-1-4684-2883-4_15

Specter, S E et al. “Reducing ice cream energy density does not condition decreased acceptance or engender compensation following repeated exposure.” European Journal of clinical nutrition vol. 52,10 (1998): 703-10. doi:10.1038/sj.ejcn.1600627

Westerterp-Plantenga, M S. “Effects of the energy density of daily food intake on long-term energy intake.” Physiology & behavior vol. 81,5 (2004): 765-71. doi:10.1016/j.physbeh.2004.04.030

Individuals dealing with headaches or migraines should consider incorporating supplements to ease headaches' severity and frequency. Nutrition and food habits affect all systems in the body. Although slower to take effect than medications, if a diet is used correctly to heal the body and maintain health, other treatments may not be necessary or require less. Many health providers understand that food is a medicine that can assist healing therapies like massage and chiropractic care, which makes the treatment more effective when used with dietary adjustments.

Supplements To Ease Headaches

An unhealthy lifestyle and diet are not the only contributing factor to headaches. Others include:

• Stress.
• Job occupation.
• Sleeping problems.
• Muscular tension.
• Vision problems.
• Certain medication usage.
• Dental conditions.
• Hormonal influences.
• Infections.

Healthy Diet Foundation

The goal of functional medicine is to help individuals reach their health and wellness goals that, include:

• Regularly active lifestyle.
• Optimal breathing patterns.
• Quality sleep patterns.
• Thorough hydration.
• Healthy nutrition.
• Improved digestive health.
• Improved mental health.
• Improved musculoskeletal health.

Pain Receptors - Headache

Pain and discomfort symptoms present when various head structures become inflamed or irritated. These structures include:

• Nerves of the head and neck.
• Muscles of the neck and head.
• The skin of the head.
• Arteries that lead to the brain.
• Membranes of the ear, nose, and throat.
• Sinuses that form part of the respiratory system.

The pain can also be referred, meaning that pain in one area can spread to nearby areas. An example is headache pain developed from neck stiffness and tightness.

Causes

Foods

Determining whether food sensitivities cause or contribute to headaches or migraines can be challenging. Nutritionists and dieticians recommend keeping a food journal to keep track of foods, snacks, drinks, alcohol intake, how the body reacts, and how the individual feels.

• This process can help recognize foods or eating patterns that may contribute to headaches.
• An integrative health practitioner can support this process and help identify sensitivities.
• By eliminating and avoiding processed foods, headaches may be alleviated. This includes limited exposure to artificial colors, sweeteners, flavors, and other unnatural additives.

Histamine

• Histamines can also be triggers for headaches.
• Histamine is a vasoactive amine that induces mucus production, blood vessel dilation, and bronchoconstriction.
• Histamine is in most body tissues, like the nose, sinuses, skin, blood cells, and lungs. But pollen, dander, dust mites, etc., can release histamine.

Dehydration

• Dehydration can affect all of the body and cognitive functions.
• Hydrating regularly can prevent headaches and relieve pain.
• An easy way to test the cause of headaches is to consider drinking plenty of water/hydrating before any other relief option.
• Drinking pure water with no additives is the quickest and easiest way to hydrate your body.
• Eat foods with high water content for enhanced hydration, including citrus fruits, cucumbers, melons, zucchini, celery, spinach, and kale.

Toxic Chemicals

• Toxic chemicals are found in all kinds of products.
• Cleaning products, make-up, shampoo, and other products have been found to contain chemicals that can worsen headaches and even cause migraines.
• Consider using natural products and educating on toxic chemicals to know what to look for in everyday products.

Natural Options

Consider a few natural supplements to ease headaches.

Magnesium

• Magnesium deficiency has been linked to headaches.
• Foods naturally high in magnesium include legumes, almonds, broccoli, spinach, avocados, dried figs, and bananas.

Ginger Root

• Ginger root is a natural remedy for nausea, diarrhea, upset stomach, and indigestion.
• Ginger root extract can be taken in supplement form or fresh ginger added to meals and teas.

Coriander Seeds

• Coriander syrup is effective against migraine pain.
• A method to relieve a headache is to pour hot water over fresh seeds and inhale the steam.
• To increase the effectiveness, place a towel over your head.

Celery or Celery Seed Oil

• Celery can reduce inflammation and lower blood pressure.
• However, pregnant women or individuals with kidney conditions, low blood pressure, taking thyroid medication, blood thinners, lithium, or diuretics should not use celery seed.

Peppermint and Lavender Essential Oils

• Both have a natural numbing and cooling effect that helps relieve headache pain.
• Peppermint oil has also been found to be a natural antibacterial, antiviral, antifungal, antiparasitic, and pain reliever.
• Lavender oil can eliminate nervous tension, enhance blood circulation, and relieve pain.
• Both are effective pain relief tools for headache and migraine sufferers.

Butterbur

• This shrub grows in Europe, some parts of Asia, and North America.
• A study found that individuals who consumed 75 mg of the extract twice daily reduced migraine attacks' frequency.

Feverfew

• A herb plant whose dried leaves have been found to relieve symptoms associated with headaches, migraines, menstrual cramps, asthma, dizziness, and arthritis.
• Feverfew can be found in supplements.
• It can alter the effects of certain prescription and non-prescription medications.

There is plenty of evidence to support the benefits of healthy nutrition. Combined with a healthy diet and lifestyle, these supplements can help relieve headaches. As with any supplement, talk to a doctor before starting a supplement regimen.

Chiropractic Care For Migraines

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

Ariyanfar, Shadi, et al. "Review on Headache Related to Dietary Supplements." Current Pain and headache report vol. 26,3 (2022): 193-218. doi:10.1007/s11916-022-01019-9

Bryans, Roland, et al. "Evidence-based guidelines for the chiropractic treatment of adults with headache." Journal of Manipulative and physiological therapeutics vol. 34,5 (2011): 274-89. doi:10.1016/j.jmpt.2011.04.008

Diener, H C et al. "The first placebo-controlled trial of a special butterbur root extract for the prevention of migraine: reanalysis of efficacy criteria." European Neurology vol. 51,2 (2004): 89-97. doi:10.1159/000076535

Kajjari, Shweta, et al. "The Effects of Lavender Essential Oil and its Clinical Implications in Dentistry: A Review." International Journal of clinical pediatric dentistry vol. 15,3 (2022): 385-388. doi:10.5005/jp-journals-10005-2378

Maier, Jeanette A et al. “Headaches and Magnesium: Mechanisms, Bioavailability, Therapeutic Efficacy and Potential Advantage of Magnesium Pidolate.” Nutrients vol. 12,9 2660. 31 Aug. 2020, doi:10.3390/nu12092660

Mansouri, Samaneh, et al. "Evaluating the effect of Coriandrum sativum syrup on being migraine-free using mixture models." Medical Journal of the Islamic Republic of Iran vol. 34 44. 6 May. 2020, doi:10.34171/mjiri.34.44

Pareek, Anil, et al. "Feverfew (Tanacetum parthenium L.): A systematic review." Pharmacognosy Reviews vol. 5,9 (2011): 103-10. doi:10.4103/0973-7847.79105

Skypala, Isabel J et al. "Sensitivity to food additives, vaso-active amines and salicylates: a review of the evidence." Clinical and translational allergy vol. 5 34. 13 Oct. 2015, doi:10.1186/s13601-015-0078-3

Trail mix is a favorite snack for many individuals. A typical mix combines granola, dried fruits, nuts, seeds, cereals, and pretzels. The mix was originally developed as a portable snack/meal for hikers that was lightweight, could be stored in a backpack, and provided plenty of protein and energy. Prepackaged trail mix is available at many grocery stores and online retailers. It's an excellent choice for traveling or going on a road trip because of its energy and nutritional content. However, not all types are considered equal in terms of nutrition. Some can consist of ingredients loaded with sugar and salt. Added consumption could cause weight gain and contribute to conditions like heart disease, type 2 diabetes, and liver problems. Here we look at choosing healthy mixes.

Trail Mix

The nutritional power comes from the high amounts of fiber and antioxidants.

Benefits

Protein and Healthy Fats

Protein is essential for tissue repair, immune health, and muscle development.

• Nuts and seeds make up the largest portion.
• A healthy source of protein, allowing individuals to snack on the go and not become hungry.
• One of the greatest benefits of eating these is that they are full of heart-healthy fats.
• These healthy fats help decrease unhealthy LDL cholesterol levels and reduce inflammation.

Fiber

• The fiber in the seeds and granola helps keep the gut healthy and regular.
• It also helps control appetite, aids in digestion, and keeps the body fuller longer.

Energy

• Dried fruits and granola consist of healthy sugars.
• Healthy sugars help stabilize blood sugar levels, providing the body with a consistent energy source.

Antioxidants, Vitamins, and Minerals

• Dried fruit maintains a majority of its nutritional value.
• The nuts and seeds are also packed with nutrients and antioxidants.

Choosing Healthy

Check the nutrition label and avoid varieties high in added sugar or sodium.

• Look for products containing nutrient-dense ingredients like nuts, seeds, dried fruits, and limited amounts of candy or chocolate chips, if any.
• Healthy ingredients include almonds, pumpkin seeds, cashews, sunflower seeds, dried fruit, popcorn, and dark chocolate.
• Making trail mix at home allows control of its contents and maximizes its potential health benefits.
• It is important to keep an eye on portion control.
• A recommended serving is about a fourth of a cup.

Nutritionist

Nutritional consultation can improve an individual's quality of life, health, and well-being. A nutritionist can help individuals with precision or personalized nutrition that focuses on the individual. Nutritionists can create meal plans for their clients and provide education and knowledge on appropriate food choices.

Potassium

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 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 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

Devitt, A A et al. "Appetitive and Dietary Effects of Consuming an Energy-Dense Food (Peanuts) with or between Meals by Snackers and Nonsnackers." Journal of nutrition and metabolism vol. 2011 (2011): 928352. doi:10.1155/2011/928352

Grillo, Andrea et al. “Sodium Intake and Hypertension.” Nutrients vol. 11,9 1970. 21 Aug. 2019, doi:10.3390/nu11091970

Mehlhose, Clara, et al. "PACE Labels on Healthy and Unhealthy Snack Products in a Laboratory Shopping Setting: Perception, Visual Attention, and Product Choice." Foods (Basel, Switzerland) vol. 10,4 904. 20 Apr. 2021, doi:10.3390/foods10040904

Vreman, Rick A et al. "Health and economic benefits of reducing sugar intake in the USA, including effects via non-alcoholic fatty liver disease: a microsimulation model." BMJ open vol. 7,8 e013543. 3 Aug. 2017, doi:10.1136/bmjopen-2016-013543

The fascia is important for connecting the musculoskeletal system, stabilizing function, and keeping the body healthy and balanced. Sugar consumption and the abundance of sugar in the body that doesn't get burned directly negatively affect the fascia, making it lose its elasticity and affecting other connective tissues. Excess sugar in the blood leads to a pathological process called glycation. One effect of glycation is binding sugar molecules to fascial proteins, causing them to thicken and stiffen. The body sees the tangled molecules as foreign bodies initiating an inflammatory response to get rid of them. This can lead to chronic inflammation causing various symptoms. The Injury Medical Chiropractic and Functional Medicine Clinic Team will address soreness, pain, and discomfort associated with fascia problems.

Myofascial Tissue

Myofascia or fascia is a layer of tissue that connects and supports the spine and muscles. It wraps and links internal body parts in bands, fusing them. This ensures the muscles can move freely without experiencing friction with other body parts.

• Fascia is made of collagen, creating a tough and flexible texture that provides tension and elasticity.
• Fascia is found around muscles, nerves, blood vessels, blood and cells, organs, and bones.

When the body stays or moves in repetitive patterns, the fascia can memorize certain positions/postures and hold the fascia in a contracted state. For example, sitting at a desk workstation causes the gluteal muscles, tendons, and ligaments to stretch and pull the muscles around them. The gluteal muscles can become restricted without releasing and training the fascia to return to a retracted position, causing tension and myofascial discomfort. When the body is in balance/homeostasis, and the fascia is healthy:

• The viscoelastic gel flows without restriction in all directions.
• The collagen fiber network moves freely.
• Lymph and blood circulation flow correctly.
• Communication between cells, the nervous system, and all tissues in the body work correctly.

In the event of an injury and activation of the healing process, specific components interact with cells to create the condition for healing and generate inflammation, allowing new cells to easily move and heal the tissue. An obstruction in the circulation increases pressure where the fluid sits stationary, preventing tissue communication. Sometimes the healing process doesn't stop, and the inflammation response worsens and can become chronic.

Sugar Consumption

Many think of sugar as candy, sweets, chocolates, and desserts. However, all carbohydrates are sugar, and eating too much bread, pasta, grains, fruit, and cereals, contributes to a lot more sugar consumption.

• Foods believed to be healthy such as wholemeal bread, low-fat alternatives, and granola cereal, have high amounts of sugar.
• The connective tissues need collagen for the smooth functioning of joints.
• High blood sugar exacerbates aches and pains and can lead to impaired joint movement and, eventually, arthritis.

Fascia Problems

• Impaired flow and mobility
• Fascia that has thickened and hardened impairs gliding ability.
• The body feels heavy and sluggish.
• Pain symptoms
• Edema
• Poor balance
• In places where the body has become stiff and numb, the nervous system can't transmit signals as quickly to control movements.
• Muscles can constantly twitch or go into convulsions from misinterpreted signals.
• A tight connective tissue chain can distort the skeleton causing the joints to wear faster.

Chiropractic Myofascial Massage Release

Chiropractic myofascial massage and release provides several benefits to the body's health and well-being, including:

• Relieves the overall effects of stress on the body.
• Relieves soreness and pain.
• Increases blood and lymph circulation.
• Improves tissue recovery.
• Improves joint range of motion.
• Restores proper-length-tension relationships for dynamic movement.
• Maintains normal functional muscular length.
• Improves neuromuscular function.

Nutritional Guidelines Fascial Health

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 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 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 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*

References

Barros-Neto, João Araújo et al. “Selenium and Zinc Status in Chronic Myofascial Pain: Serum and Erythrocyte Concentrations and Food Intake.” PloS one vol. 11,10 e0164302. 18 Oct. 2016, doi:10.1371/journal.pone.0164302

Dong, Shoubin, et al. "A three-dimensional collagen-fiber network model of the extracellular matrix for the simulation of the mechanical behaviors and microstructures." Computer methods in biomechanics and biomedical engineering vol. 20,9 (2017): 991-1003. doi:10.1080/10255842.2017.1321113

Mattei, Giorgio et al. “Engineering Gels with Time-Evolving Viscoelasticity.” Materials (Basel, Switzerland) vol. 13,2 438. 16 Jan. 2020, doi:10.3390/ma13020438

Okumus, M et al. "The relationship between serum trace elements, vitamin B12, folic acid and clinical parameters in patients with myofascial pain syndrome." Journal of back and musculoskeletal rehabilitation vol. 23,4 (2010): 187-91. doi:10.3233/BMR-2010-0264

Vlassara, Helen, and Jaime Uribarri. "Advanced glycation end products (AGE) and diabetes: cause, effect, or both?." Current diabetes reports vol. 14,1 (2014): 453. doi:10.1007/s11892-013-0453-1

Kombucha is a fermented tea that has been around for nearly 2,000 years. It became popular in Europe in the early 20th century. It has the same health benefits as tea, is rich in probiotics, contains antioxidants, and can destroy harmful bacteria. Kombucha sales are growing at stores because of its health and energy benefits.

Kombucha

It is typically made with black or green tea, sugar, healthy bacteria, and yeast. It is flavored by adding spices or fruits into the tea while it ferments. It is fermented for about a week, when gases, 0.5 percent of alcohol, beneficial bacteria, and acetic acid are produced. The fermentation process makes the tea slightly effervescent. It contains B vitamins, antioxidants, and probiotics, but the nutritional content will vary depending on the brand and its preparation.

Benefits

The benefits include:

• Improved digestion from the fact that fermentation makes probiotics.
• Helps with diarrhea and irritable bowel syndrome/IBS.
• Toxin removal
• Increased energy
• Improved immune system health
• Weight loss
• Helps with high blood pressure
• Heart disease

Kombucha, made from green tea, includes the benefits of:

• Bioactive compounds
• Polyphenols
• Antioxidants to protect against cell damage.
• Helps burn fat with compounds that include epigallocatechin-3-gallate/EGCG and catechin, which increases metabolic rate and fat burning.
• Protects the body from heart disease.

Probiotics

Beneficial bacteria are known as probiotics. These same probiotics are found in other fermented foods, like yogurt and sauerkraut. Probiotics help populate the gut with healthy bacteria that aid digestion, reduce inflammation, and produce essential vitamins B and K. The probiotics improve bowel movements and alleviate nausea, bloating, and indigestion.

Antioxidants

The antioxidants and polyphenols benefits include:

• Increased metabolic rate
• Reduced blood pressure
• Lowered cholesterol
• Improved cognitive function
• Decreased risk of chronic diseases - cardiovascular disease, type 2 diabetes, and certain cancers.

Anti-Bacterial Properties

• The fermentation process produces acetic acid that destroys harmful pathogens like invasive bacteria and yeasts, preventing infection.
• The anti-bacterial effect also preserves the beneficial bacteria.

Liver Detoxification

• It can help detoxify the liver, which:
• Improves overall skin health
• Improves liver function
• Decreases abdominal bloating and pain
• Improves digestion and bladder function

Pancreatic Support

• It can improve pancreatic function, which can help protect the body from diseases and illnesses like:
• Acid reflux
• Abdominal spasms
• Numbness
• Pancreatic cancer

Joint Support

• The tea contains compounds like glucosamines that have been shown to improve joint health and relieve joint pain.
• Glucosamines increase hyaluronic acid, lubricating the joints, which helps protect and strengthen them.

Satisfy Soda Craving

• The variety of flavors and natural carbonation can satisfy the craving for a soda or other unhealthy beverages.

Injury Medical Chiropractic and Functional Medicine Clinic includes elements of integrative medicine and takes a different approach to health and wellness. Specialists take a comprehensive view of an individual's health, recognizing the need for a personalized treatment plan to help identify what is needed to get healthy. The team will create a customized plan that fits an individual's schedule and needs.

Dietitian Explains Kombucha

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 your own 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 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 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 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*

References

Cortesia, Claudia et al. “Acetic Acid, the active component of vinegar, is an effective tuberculocidal disinfectant.” mBio vol. 5,2 e00013-14. 25 Feb. 2014, doi:10.1128/mBio.00013-14

Costa, Mirian Aparecida de Campos et al. "Effect of kombucha intake on the gut microbiota and obesity-related comorbidities: A systematic review." Critical reviews in food science and nutrition, 1-16. 26 Oct. 2021, doi:10.1080/10408398.2021.1995321

Gaggìa, Francesca, et al. "Kombucha Beverage from Green, Black and Rooibos Teas: A Comparative Study Looking at Microbiology, Chemistry and Antioxidant Activity." Nutrients vol. 11,1 1. 20 Dec. 2018, doi:10.3390/nu11010001

Kapp, Julie M, and Walton Sumner. "Kombucha: a systematic review of the empirical evidence of human health benefit." Annals of epidemiology vol. 30 (2019): 66-70. doi:10.1016/j.annepidem.2018.11.001

Villarreal-Soto, Silvia Alejandra, et al. "Understanding Kombucha Tea Fermentation: A Review." Journal of food science vol. 83,3 (2018): 580-588. doi:10.1111/1750-3841.14068

When taken correctly and appropriately, supplements are frequently the key to solving many symptoms and other health concerns. As individuals become vitamin and nutrient deficient, their bodies begin to alert them through evidence of lack in certain areas. For example, one might feel extra sluggish or sad if they are particularly deficient in vitamin D.

One being low in vitamin D could lead to effects such as anxiety, depression, or hair loss. Additionally, it is crucial to evaluate one’s diet before supplementation. The medication is not a substitute for a nutritious diet but should work with it for optimal results. 

It is also imperative to check that one’s supplements do not contain any products to which the consumer’s body is allergic. If an individual takes supplements that they are allergic to, then they risk possible inflammatory reactions. Quality supplements will be labeled with contained allergens and possess a reasonable daily value of the purchased vitamin.

Deciphering Quality from Quantity:

A supplement that is abnormally high in certain nutrients does not necessarily mean it is better. The human body is designed to operate with specific nutrients to function correctly. Therefore, taking ten times the daily recommended amount of a particular nutrient does not equate to increased health benefits. Instead, the individual could simply be overloading their body and, in turn, will dispose of these extra nutrients later as their body ultimately has no use for them. 

Quality supplements will hold reasonable amounts of nutrients to treat inflammation within the musculoskeletal system and organs effectively. Without proper vitamins and minerals, the body becomes malnourished, and other areas begin to suffer. Furthermore, understanding the appropriate way to read a nutrition label and having a firm understanding of one’s nutritional needs are helpful tools in bettering overall health. In these ways, quality versus quantity is typically best when choosing which supplements to take.  

The Musculoskeletal System and Supplements

Science has proven time and time again that natural products are primarily beneficial in soothing and treating muscular inflammation. The National Center for Complementary and Integrative Health states that supplements such as turmeric, Omega-3 fatty acids, ginger, and bromelain (pineapple plant), to name a few, can help treat inflammatory conditions such as arthritis and osteoporosis. 

The anti-inflammatory properties contained within supplements are valuable resources when evaluating courses the best possible courses of treatment for a patient. However, it is essential to consult with a nutritionist or doctor, if possible, to be sure of which products are best suited for the individual. These healthcare professionals will have access to labs that will aid in the determination of potential allergies, food sensitivities, and deficiencies. 

Utilizing the properties and nutrients of natural and safe supplements is nothing new. However, the understanding and mass scientific research performed and studied by doctors and healthcare professionals worldwide regarding supplementation are in advanced stages. Pairing these labs and effective products together could be the start of an incredible journey of healing inflammation and the musculoskeletal system. – Faith Arciniaga

Bibliography:

N.A. (n.d.). Musculoskeletal inflammation and natural products: What the Science says. National Center for Complementary and Integrative Health. Retrieved September 30, 2021, from https://www.nccih.nih.gov/health/providers/digest/musculoskeletal-inflammation-and-natural-products-science.

Additional Online Links & Resources (Available 24/7)

Online Appointments or Consultations: https://bit.ly/Book-Online-Appointment

Online Physical Injury / Accident Intake Form: https://bit.ly/Fill-Out-Your-Online-History 

Online Functional Medicine Assessment: https://bit.ly/functionmed

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*

Can understanding night cravings help individuals who constantly eat at night plan meals that satisfy and choose nutritious snacks?

Eating At Night

 Snacking after dinner and later in the evening is common and not bad; however, snacking mindfully can help one truly enjoy and savor snacks. Consider some of the reasons why you might be hungry or not completely satisfied after dinner. Improving the nutritional value of nighttime snacks can make late-night hunger work toward meeting nutritional needs. Common reasons include:

• Not meeting the right macronutrient balance during dinner.
• Not being completely satisfied with dinner.
• Dehydration.

Macronutrient Profile

Getting the right amount of carbohydrates, fat, and protein during dinner is integral to feeling satisfied. Adults need 130g of carbohydrates, 56g of protein, and 3.7L of water daily. The amount of fat required varies, but monounsaturated and polyunsaturated fats are the most healthy fats to consume, helping the body feel satisfied. Several studies show that eating protein during a meal reduces hunger and decreases cravings. (Kohanmoo, A. et al., 2020)

Unsatisfying Dinner

Another reason individuals eat at night is that they are unsatisfied with dinner. Eating satiating foods can help the mind and body feel full throughout the evening.

• Satiety is the sense of satisfaction from food.
• Foods high in fiber and healthy fats are known to help produce satisfaction.
• When the body is full and satisfied, it produces hormones that signal to the brain there is no need to continue eating.
• Try to plan healthy meals that are genuinely exciting to eat.
• Create time to cook and make and eat meals you can genuinely enjoy.

Dehydration

Sometimes, when the body is dehydrated, it can have difficulty distinguishing thirst from hunger. As a result, some may eat in reaction to dehydration. This isn't always bad, as some foods, specifically water-rich foods like melon and other fruits, can provide hydration. But sometimes, individuals don't realize they are misreading their body's thirst for hunger, and they reach for any food. They are still dehydrated, so they keep eating. If hunger persists after dinner, drink a glass of water and wait 20 minutes to see if that impacts hunger.

Maximize Nutrition

Snacking at night is not bad, but it is wise to plan to ensure the body gets the right balance of nutrients.

Satisfy Cravings

Many crave something sweet after dinner or later on. Eating healthy foods that satisfy cravings will help trigger hormones that tell the body it is done eating. Keep your favorite fruits and vegetables for a quick bite to get some sweetness and fiber. Vegetables like red bell peppers and carrots provide sweetness and crunchiness and can be satisfying. One small red pepper provides 100% of the daily recommended Vitamin C in 20 calories. (U.S. Department of Agriculture. Agricultural Research Service. 2018)

Foods that Promote Sleep

The foods chosen can affect sleep. Whole grains, walnuts, cherries, and kiwi increase serotonin and decrease the stress hormone cortisol. Complex carbohydrates contain melatonin, a hormone responsible for feeling sleepy. A whole-grain snack is a healthy choice before going to bed. (Nisar, M. et al., 2019) Some research shows that dark chocolate is rich in magnesium and can help promote deep sleep. However, it also contains caffeine, which can inhibit sleep. If dark chocolate is a favorite, eat it early enough in the evening.

Alternative Nighttime Routine

Some people eat out of boredom at night. To curb this, individuals in this category should change their routines. Here are a few tips to help adjust nighttime habits.

Healthy After-Dinner Activities

• Go for a quick walk after dinner. 10 to 20 minutes can help, as physical activity signals the shift from dinner to other evening activities.
• It also gives the body a chance to feel the fullness sensation.
• Hobbies and other light meditative activities can help take the mind off eating.

Watch TV Mindfully

• Many eat more at night because snacking can go on and on in front of the television.
• Use smart and healthy snacking strategies like portion control.
• Remember to take a drink of water in between snacking.
• Stay active - simple chores or activities while watching TV can help avoid overeating.

Rest and Sleep

• Not getting enough sleep has been linked with increased appetite. (Hibi, M. et al., 2017)
• Engage in activities to encourage rest.
• Meditation can help calm down the mind and body.
• Consider going to bed earlier.

Using an integrated approach, Dr. Jimenez's Functional Medicine Team aims to restore health and function to the body through Nutrition and Wellness, Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine protocols. We focus on what works for the individual through researched methods and total wellness programs.

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 they may assist in a particular care plan or treatment protocol; therefore, to discuss the subject matter above further, don't hesitate to contact Dr. Alex Jimenez or us at 915-850-0900.

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Kohanmoo, A., Faghih, S., & Akhlaghi, M. (2020). Effect of short- and long-term protein consumption on appetite and appetite-regulating gastrointestinal hormones, a systematic review and meta-analysis of randomized controlled trials. Physiology & behavior, 226, 113123. https://doi.org/10.1016/j.physbeh.2020.113123

U.S. Department of Agriculture. Agricultural Research Service. FoodData Central. (2018). Peppers, sweet, red, raw. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170108/nutrients

Nisar, M., Mohammad, R. M., Arshad, A., Hashmi, I., Yousuf, S. M., & Baig, S. (2019). Influence of Dietary Intake on Sleeping Patterns of Medical Students. Cureus, 11(2), e4106. https://doi.org/10.7759/cureus.4106

Hibi, M., Kubota, C., Mizuno, T., Aritake, S., Mitsui, Y., Katashima, M., & Uchida, S. (2017). Effect of shortened sleep on energy expenditure, core body temperature, and appetite: a human randomized crossover trial. Scientific reports, 7, 39640. https://doi.org/10.1038/srep39640

For individuals practicing a low-carbohydrate eating style or want to try an alternative flour, can incorporating almond flour help in their wellness journey?

Almond Flour

Almond flour and almond meal are gluten-free alternatives to wheat products in certain recipes. They are made by grinding almonds and can be bought prepared or made at home with a food processor or grinder. The flour is higher in protein and lower in starch than other gluten-free flour.

Almond Flour and Almond Meal

The flour is made with blanched almonds, meaning the skin has been removed. Almond meal is made with whole or blanched almonds. The consistency for both is more like corn meal than wheat flour. They can usually be used interchangeably, although using the blanched flour will produce a more refined, less grainy result. Superfine almond flour is great for baking cakes but is difficult to make at home. It can be found at grocery stores or ordered online.

Carbohydrates and Calories

A half cup of commercially prepared flour contains about:

• 12 grams of total carbohydrates
• 6 grams of fiber
• 12 grams of protein
• 24 grams of fat
• 280 calories (USDA FoodData Central. 2019)

1. The glycemic index of almond flour is less than 1, which means it should have little effect on raising blood glucose levels.
2. The high glycemic index of whole wheat flour is 71, and rice flour is 98.

Using Almond Flour

It is recommended for making gluten-free quick bread recipes, such as gluten-free:

• Muffins
• Pumpkin bread
• Pancakes
• Some cake recipes

Individuals are recommended to start with a recipe already adapted for almond flour and then make their own. A cup of wheat flour weighs around 3 ounces, while a cup of almond flour weighs almost 4 ounces. This will make a significant difference in baked goods. The flour is beneficial for adding nutrients to foods.

Almond Meal

• Almond meal can be cooked as polenta or grits such as shrimp and grits.
• Cookies can be made gluten-free with almond meal.
• Almond meal biscuits can be made, but pay attention to the recipe.
• Almond meal can be used to bread fish and other fried foods, but it must be taken care of so as not to burn.
• Almond meal is not recommended for breads that require true dough with a developed gluten structure, like wheat flour.
• More eggs are needed when baking with almond meal to provide the structure gluten in flour creates.

Adapting recipes to substitute almond meal for wheat flour can be a challenge that requires plenty of trial and error.

Sensitivities

Almonds are a tree nut, one of the eight most common food allergies. (Anaphylaxis UK. 2023) While peanuts are not tree nuts, many with peanut allergies can also have an almond allergy.

Making Your Own

It can be made in a blender or food processor.

• Care must be taken not to grind it too long, or it will become almond butter, which can also be used.
• Add a little at a time and pulse until it is ground into meal.
• Store unused flour immediately in the refrigerator or freezer because it will go rancid quickly if left out.
• Almonds are shelf-stable, and almond flour is not, so it is recommended that you grind only what is needed for the recipe.

Store Bought

Most health food stores sell almond flour, and more supermarkets are stocking it as it has become a popular gluten-free product. Packaged flour and meal will also go rancid after opening and should be kept in the refrigerator or freezer after opening.

Integrative Medicine

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

USDA FoodData Central. (2019). Almond Flour. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/603980/nutrients

Anaphylaxis UK. (2023). Allergy Factsheets (Anaphylaxis UK A brighter future for people with serious allergies, Issue. https://www.anaphylaxis.org.uk/factsheets/

Atkinson, F. S., Brand-Miller, J. C., Foster-Powell, K., Buyken, A. E., & Goletzke, J. (2021). International tables of glycemic index and glycemic load values 2021: a systematic review. The American journal of clinical nutrition, 114(5), 1625–1632. https://doi.org/10.1093/ajcn/nqab233

For individuals looking to improve their diet, can knowing the different salt types help in food preparation and health?

Salt Types

Salt brings out the natural flavor of foods and can be used as a preservative. Salt types come in various colors and textures for cooking, flavor, and health. Some are considered healthier compared to regular table salt, like pink Himalayan salt and different sea salts. Some individuals prefer them because most go through less processing and can have more trace minerals like magnesium and potassium. However, all salts are healthy in moderation, as sodium is a necessary part of a balanced diet. Although essential for the body, sodium can be harmful when too much is consumed. A study examining consumer-grade pink Himalayan sea salts available in Australia determined that to receive the additional health benefits of the minerals from this type of salt, individuals must consume so much that it elevates the amount of sodium in the body to dangerous levels. (Flavia Fayet-Moore et al., 2020)

Salt

Salt is a mineral made from the combined elements:

• Sodium - Na
• Chlorine  -Cl
• Together, they form crystallized sodium chloride NaCl.

The majority of salt production comes from evaporated seawater and salt mines. Many salts used in food preparation are iodized. Iodine is added to various refined salt products to help meet nutritional requirements. Iodine intake levels that fall below the recommended values could result in a deficiency and develop goiter. Goiter is associated with hypothyroidism. (Angela M. Leung et al., 2021) Lack of iodine can also have adverse effects on growth and development. (National Institutes of Health Office of Dietary Supplements. 2023)

Essential for Health

Salt sustains life and optimal bodily function. Sodium and chlorine are important elements that maintain:

• Cellular balance
• Circulation
• Blood sugar levels

Sodium is a mineral and an electrolyte. Common electrolytes include potassium, calcium, and bicarbonate. Without adequate sodium levels, the brain cannot send the necessary impulses to the rest of the body to function properly. However, consuming too much salt can cause health issues.

• Higher salt intake in individuals who are sensitive to salt can increase blood pressure.
• Doctors usually recommend that individuals with hypertension reduce sodium intake or follow a low-sodium diet.
• Elevated sodium levels also cause water retention - considered a protective response as the body works to regulate serum sodium levels concentration in the blood to maintain balance.
• If levels are too high, a condition known as hypernatremia can develop, which can cause:
• Excessive thirst
• Vomiting
• Infrequent urination
• Diarrhea
• Sodium levels that are too low can lead to hyponatremia, which can cause:
• Fatigue
• Weakness
• Confusion

A blood test will determine whether serum sodium concentration is high, low, or normal. (U.S. National Library of Medicine. MedlinePlus. 2022)

• One teaspoon of salt contains around 2,360mg of sodium. (U.S. Department of Agriculture. FoodData Central. 2020)
• Though there are different types of salt, they all contain roughly the same amount of sodium.

Types

The average sodium intake by adults is around 3,393mg per day, ranging between 2,000–5,000mg. Guidelines recommend a maximum intake of 2,300mg per day. (U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2020) Whether from unhealthy dietary choices like processed foods or incorrect knowledge of sodium content when cooking, an American Heart Association survey showed that more than half of respondents inaccurately stated that sea salt had a lower sodium content than table salt. (American Heart Association. 2024)

Refined - Table Salt

Refined/iodized salt is finely granulated and commonly used in cooking. This type is highly refined to remove impurities and eliminate trace minerals often found in specialty salts. Because the salt is finely ground, anti-caking agents are added to ensure the salt doesn't clump. Some table salts also have added sugar and other additives.

• Refined table salt is about 97–99% sodium chloride (NaCl).
• Iodine is added to prevent iodine deficiency.
• Individuals trying to reduce sodium intake but meet iodine levels can do so with foods like eggs, dairy products, and fish.

Kosher

Kosher salt is coarse and flakey and can add a crunchy texture to dishes and drinks. Pure kosher salt does not contain additives like anti-caking agents and iodine. The size of the salt crystals is ideal for drawing out moisture.

• Per teaspoon, kosher salt generally has less sodium than 1 teaspoon of table salt.
• Because it has a coarser grain, less salt fits in the measuring spoon.

Sea Salt

Sea salt is produced from evaporated seawater and comes as fine grains or large crystals. Examples include:

• Black Sea
• Celtic
• French - fleur de sel
• Hawaiian sea salt

Sea salt can have trace amounts of minerals like iron, potassium, and zinc, which can produce different flavors in cooking but no additional health benefits with normal consumption. Some sea salts may also contain trace amounts of microplastics. However, research indicates these amounts are too low to warrant public health concerns. (Ali Karami et al., 2017)

Himalayan Pink Salt

Himalayan pink salt is mined in the red salt range in Pakistan, the second-largest salt mine in the world, and in the Andes mountains of Peru. Trace amounts of iron oxide make the salt pink. It is typically used at the end of cooking to add flavor and a crunch. Himalayan salt is popular for its health benefits and mineral properties. However, using Himalayan salt over other types has no known health advantages. Researchers concluded that the potential health benefits provided by the higher nutrient content would be counteracted by the large amount of sodium that would need to be consumed. (Flavia Fayet-Moore et al., 2020)

Substitutes

Salt substitutes contain some or all sodium and potassium, magnesium, or other minerals. Substitutes can be half sodium chloride and half potassium chloride. Monosodium glutamate/MSG can also be used as an alternative. A study found that substituting salt with MSG is safe and comparable to salt flavor. (Jeremia Halim et al., 2020) Individuals often use substitutes on a sodium-restricted diet but should check with their doctor before using these products, especially if they have kidney conditions.

Body In Balance - Chiropractic+Fitness+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 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

Fayet-Moore, F., Wibisono, C., Carr, P., Duve, E., Petocz, P., Lancaster, G., McMillan, J., Marshall, S., & Blumfield, M. (2020). An Analysis of the Mineral Composition of Pink Salt Available in Australia. Foods (Basel, Switzerland), 9(10), 1490. https://doi.org/10.3390/foods9101490

Leung, A. M., Braverman, L. E., & Pearce, E. N. (2012). History of U.S. iodine fortification and supplementation. Nutrients, 4(11), 1740–1746. https://doi.org/10.3390/nu4111740

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

U.S. National Library of Medicine. MedlinePlus. (2022). Sodium blood test. Retrieved from https://medlineplus.gov/lab-tests/sodium-blood-test/

U.S. Department of Agriculture. FoodData Central. (2020). Salt. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/1112305/nutrients

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

American Heart Association. (2024). Sea Salt vs. Table Salt (Healthy Living, Issue. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sea-salt-vs-table-salt

Karami, A., Golieskardi, A., Keong Choo, C., Larat, V., Galloway, T. S., & Salamatinia, B. (2017). The presence of microplastics in commercial salts from different countries. Scientific reports, 7, 46173. https://doi.org/10.1038/srep46173

Halim, J., Bouzari, A., Felder, D., & Guinard, J. X. (2020). The Salt Flip: Sensory mitigation of salt (and sodium) reduction with monosodium glutamate (MSG) in "Better-for-You" foods. Journal of food science, 85(9), 2902–2914. https://doi.org/10.1111/1750-3841.15354

For individuals looking for a quick healthy snack, can adding sunflower seeds to one's diet provide health benefits?

Sunflower Seeds

Sunflower seeds are the fruit of the sunflower plant. They have been found to contain antioxidants, vitamins, and minerals, which can help maintain immune system health, heart health, and more. Regularly grabbing a handful as a snack or adding to salads, oatmeal, baked goods, tuna salad, pasta, and vegetable toppings can help increase energy levels, reduce inflammation, and support general body health.

Benefits

Sunflower seeds are beneficial for various bodily functions and protect against certain chronic health conditions. They can help with the following: (Bartholomew Saanu Adeleke, Olubukola Oluranti Babalola. 2020) (Ancuţa Petraru, Florin Ursachi, Sonia Amariei. 2021)

Inflammation

• The seed's high vitamin E value, combined with flavonoids and various plant compounds, can help reduce inflammation.
• Research suggests that eating seeds at least five times a week may reduce inflammation and lower the risk of developing certain diseases. (Rui Jiang et al., 2006)

Heart Health

• They are high in healthy fats, like polyunsaturated and monounsaturated fats.
• Plant sterols, or the natural compounds in sunflower seeds, are recommended for their cholesterol-lowering properties. (University of Wisconsin Health. 2023)
• Data show sunflower and other seeds consumption may lower rates of heart disease, high blood pressure, and high cholesterol.

Energy

• The seeds contain vitamin B, selenium, and protein, which can help energize the body throughout the day.
• These nutrients support blood circulation, oxygen delivery, and food conversion into energy.

Immune System Support

• Sunflower seeds contain minerals and nutrients like zinc and selenium that help the body's natural ability to defend against viruses and bacteria.
• These minerals translate into benefits like immune cell maintenance, inflammation reduction, infection protection, and an overall increase in immunity.

Nutrition

Individuals don't need to consume a lot of sunflower seeds to gain the nutritional benefits. Inside is a well-rounded mix of healthy fats, antioxidants, and other nutrients. Inside a 1-ounce portion of roasted sunflower seeds/without salt: (U.S. Department of Agriculture. 2018)

• Calories - 165
• Carbohydrates - 7 grams
• Fiber - 3 grams
• Sugar - 1 grams
• Protein - 5.5 grams
• Total fat - 14 grams
• Sodium - 1 milligrams
• Iron - 1 milligram
• Vitamin E - 7.5 milligrams
• Zinc - 1.5 milligrams
• Folate - 67 micrograms

Female Health

• When it comes to female reproductive health, there are aspects that the seeds may be able to help support.
• The seed's rich amounts of vitamin E, folate, phosphorus, and healthy fats are crucial for fetal development and maternal health.
• In addition, the seeds' phytochemicals can support digestion and the immune system, which can be beneficial during pregnancy. (National Institutes of Health Office of Dietary Supplements. 2021)

Male Health

• Sunflower seeds can help males acquire protein for muscle-building.
• As an alternative to meat, these seeds contain a healthy amount of plant-based protein without the additional saturated fat or cholesterol of meat.
• A handful provides this nutrient for those who don't get the daily potassium requirement. (Ancuţa Petraru, Florin Ursachi, Sonia Amariei. 2021)

Shelled Seeds and Salt Intake

• Sunflower seeds naturally do not contain high amounts of sodium, but they are often packaged with added salt that can potentially sabotage their nutritional benefits.
• The shells are usually coated in salt for flavor, as much as 70 milligrams for every 1 ounce of seeds.
• High in calories, individuals should consider moderating portions to one-quarter cup and eating the unsalted varieties. (U.S. Department of Agriculture. 2018)

Other Ways To Incorporate Seeds Into Meals

Other ways to add sunflower seeds to meals include:

• Sprinkling them on chicken or a tuna salad.
• Salad topping.
• Topping for cereal and oatmeal.
• Mixing them into batter for baked goods, like cookies.
• Adding them to homemade or grocery store trail mix.
• Grinding the seeds for a flour coating for meat or fish.
• Sprinkling them into vegetable dishes, casseroles, stir-fries, and pasta.
• Sunflower butter can be an alternative to peanut or other nut butters.

Sports Injury Rehabilitation

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 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

Adeleke, B. S., & Babalola, O. O. (2020). Oilseed crop sunflower (Helianthus annuus) as a source of food: Nutritional and health benefits. Food science & nutrition, 8(9), 4666–4684. https://doi.org/10.1002/fsn3.1783

Petraru, A., Ursachi, F., & Amariei, S. (2021). Nutritional Characteristics Assessment of Sunflower Seeds, Oil and Cake. Perspective of Using Sunflower Oilcakes as a Functional Ingredient. Plants (Basel, Switzerland), 10(11), 2487. https://doi.org/10.3390/plants1011248

Jiang, R., Jacobs, D. R., Jr, Mayer-Davis, E., Szklo, M., Herrington, D., Jenny, N. S., Kronmal, R., & Barr, R. G. (2006). Nut and seed consumption and inflammatory markers in the multi-ethnic study of atherosclerosis. American journal of epidemiology, 163(3), 222–231. https://doi.org/10.1093/aje/kwj033

University of Wisconsin Health. (2023). Health facts for you: Plant stanols and sterols.

U.S. Department of Agriculture. (2018). Seeds, sunflower seed kernels, dry roasted, without salt.

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

U.S. Department of Agriculture. (2018). Seeds, sunflower seed kernels, toasted, with salt added.

For individuals trying to make healthy lifestyle adjustments, can adding protein bars into their diet help achieve health goals?

Protein Bar

Protein bars provide a quick energy boost between meals that can help curb appetite and avoid filling up on high-fat, sodium-packed snacks for individuals trying to lose weight. They can also increase calorie intake for individuals like athletes trying to increase muscle mass. Protein bars can vary in terms of factors like additives, calories, fat, sugars, and other ingredients. Labels need to be read carefully; otherwise, the bar can be more of a candy bar than a healthy, nutritious mini-meal or snack. It's important to have a sense of how much protein is really needed each day, and the amount varies depending on individual factors.

How Much Protein Is Needed

Protein is vital to many body functions, but the body can't produce this macronutrient, and it has to come from food. Dietary protein is broken down during digestion, and compounds known as amino acids are formed:

• These are the building blocks the body uses to build and maintain muscles and organs.
• It is vital to the production of blood, connective tissue, antibodies, enzymes, and hair. (Marta Lonnie, et al., 2018)
• As protein is necessary for building muscle, athletes or individuals with physically demanding jobs are recommended to eat more.
• The same is true of women who are pregnant or breastfeeding. (Trina V. Stephens, et al., 2015)
• Bodybuilders eat even more protein than the average person to support muscle growth.

Protein Calculator

• A calculator from the U.S. Department of Agriculture can help figure out daily protein requirements and recommended amounts of other nutrients based on sex, age,  activity level, and other factors.
• The ideal protein intake considers how much is eaten at individual sittings. The average individual is recommended to consume between 25 and 35 grams of protein at every meal. (Emily Arentson-Lantz, et al., 2015)

Sources

The richest sources of dietary protein include:

• Meats
• Poultry
• Fish and shellfish
• Eggs
• Milk and other dairy products

Plant sources include:

• Beans
• Legumes
• Nuts
• Seeds
• Whole grains

These are foods that are easy to include in a balanced diet, so eating a variety in ample quantities daily will equal the recommended amount of protein. Recommendations are to stick with those low in saturated fat and processed carbs and rich in nutrients. However, eating too much protein can cause kidney problems. Therefore, individuals who are predisposed to kidney disease are recommended to be careful over-protein intake. (Kamyar Kalantar-Zadeh, Holly M. Kramer, Denis Fouque. 2020)

What To Look For

Incorporating protein bars into a diet, either as a between-meal snack, as a grab-and-go option when there is no time for a full meal, or as a part of a weight-loss or weight-gain strategy, individuals need to read and understand the ingredients on the different types of bars to choosing the healthiest options. Some general guidelines to consider:

Protein Content

• For a between-meal or pre-post-workout snack, look for a bar with at least 20 grams of protein.
• Meal replacement bars should have at least 30 grams of protein.
• A less is more approach to these guidelines is recommended, as the body can digest only between 20 and 40 grams of protein in one sitting. (Brad Jon Schoenfeld, Alan Albert Aragon. 2018)

Protein Type

• The protein usually comes from dairy or plant sources.
• The most common include eggs, milk, rice, whey, soy, peas, and hemp.
• Individuals with allergies or sensitivities need to choose a bar that is comprised of a type of protein that is safe to eat.

Calories

• For a bar to eat between meals, recommendations are those with around 220 to 250 calories.
• A protein bar that substitutes for a full meal can have 300 to 400 calories.

Fat

• Ten to 15 grams of total fat and no more than two grams of saturated fat is ideal.
• Steer clear of unhealthy trans fats found in partially hydrogenated oils.

Fiber

• Fiber is filling, so the more fiber, the more likely it is to keep hunger satisfied until the next snack or meal.
• It is recommended to choose those that contain more than three to five grams of fiber.

Sugar

• Some protein bars have just as much sugar content as candy bars.
• Some have as much as 30 grams of added sugar.
• The ideal amount is around five grams or less.
• Artificial sweeteners like erythritol, sorbitol, and maltitol are not better options as they can cause bloating and gas.

It is recommended to work with a nutritionist to figure out the most effective type so that they can be incorporated into an individual's diet to achieve and maintain health goals.

Nutrition Fundamentals

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

Lonnie, M., Hooker, E., Brunstrom, J. M., Corfe, B. M., Green, M. A., Watson, A. W., Williams, E. A., Stevenson, E. J., Penson, S., & Johnstone, A. M. (2018). Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults. Nutrients, 10(3), 360. https://doi.org/10.3390/nu10030360

Stephens, T. V., Payne, M., Ball, R. O., Pencharz, P. B., & Elango, R. (2015). Protein requirements of healthy pregnant women during early and late gestation are higher than current recommendations. The Journal of nutrition, 145(1), 73–78. https://doi.org/10.3945/jn.114.198622

Arentson-Lantz, E., Clairmont, S., Paddon-Jones, D., Tremblay, A., & Elango, R. (2015). Protein: A nutrient in focus. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 40(8), 755–761. https://doi.org/10.1139/apnm-2014-0530

Kalantar-Zadeh, K., Kramer, H. M., & Fouque, D. (2020). High-protein diet is bad for kidney health: unleashing the taboo. Nephrology, dialysis, transplantation : official publication of the European Dialysis and Transplant Association - European Renal Association, 35(1), 1–4. https://doi.org/10.1093/ndt/gfz216

Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15, 10. https://doi.org/10.1186/s12970-018-0215-1

For individuals looking to improve their quality of life, can substituting healthy meal ingredients be a simple step toward better health?

Food Substitutions

Eating well does not mean having to give up favorite foods. Part of the enjoyment of home cooking is putting one's own style on each dish. Individuals soon discover they prefer healthy food substitutions to the original high-fat, high-sugar, or high-sodium ingredients. Healthy swaps can be introduced gradually to allow the taste buds to adapt. It is possible to reduce:

• Calories
• Unhealthy fats
• Sodium
• Refined sugars

Simply making smart swaps that replace some ingredients with more beneficial ones.

Ingredients for Healthier Meals

Recipes are the sum of their parts. A dish made with multiple ingredients adds its own nutrition for healthy or unhealthy. Ingredients high in calories, saturated fat, added sugars, and/or sodium can make a dish less nutritious. By making strategic food substitutions, individuals can transform a high-calorie, high-fat, sugary dish into something more nutritious. When done regularly this adjustment leads to long-term healthy behavior changes. Making small adjustments leads to improvements in weight management, heart health, and risk of chronic diseases.

Substituting Unhealthy Fats and Oils

• Fat is a necessary nutrient, however, diets high in saturated fat have been linked with an increased risk of coronary artery disease, (Geng Zong, et al., 2016)
  and high cholesterol levels. (American Heart Association. 2021)
• Foods like butter, coconut oil, and lard are some of the most used saturated fats.
• Conversely, research shows that eating more unsaturated fats is usually associated with better cardiovascular health and lower overall mortality. (Harvard T.H. Chan School of Public Health. 2016)

1. Instead of baking with butter, try using applesauce, mashed avocados, or mashed bananas.
2. These plant-based alternatives don't overload the body with saturated fat.
3. Try using half butter and half an alternative to cut calories and fats.
4. For cooking, try sautéing, roasting, or pan-frying in olive or avocado oil.
5. Both contain healthy monounsaturated fats.
6. These oils can be used for dipping bread with dinner or for a quick snack.
7. Fresh herbs or a dash of balsamic vinegar can add flavor.

Refined Sugars

Enjoying sweets can be healthy, but the objective is to be mindful of how much-refined sugar is consumed. Sweet flavors send signals to the reward centers in the brain, increasing positive associations with sugar. However, eating high amounts of sugar can lead to:

• Weight gain, (Samir Faruque, et al., 2019)
• Elevated blood pressure
• Increased chronic inflammation. (Harvard Health Publishing. 2022)
• The average American consumes two to three times the recommended amount of sugar a day (American Heart Association. 2023)

Try to control how much sugar goes in.

1. Consider incrementally scaling back on sugar in baked goods by adding three-fourths or half of the sugar.
2. Try using fresh fruit as a natural sweetener.
3. Mashed dates add caramel-like flavor without spiking blood sugar like white sugar.
4. Maple syrup is another alternative.
5. Experiment with options and combinations to keep refined sugars to a minimum.
6. For soda or other sweetened beverages, consider going half with sparkling water and soda or juice.
7. Sweeten water with fruit by steeping it in an infusion pitcher or bottle.

Sodium

Salt is another common excess in an individual diet. Sodium contributes to high rates of elevated blood pressure, heart attack, and stroke.

• The CDC offers tips on how reducing sodium can improve health. (Centers for Disease Control and Prevention. 2018)
• An array of other herbs and spices can amplify the flavor of meals.
• Purchase or create various flavor blends.
• For example, cumin, chili powder, oregano, and red pepper flakes can spice up a dish or a blend of thyme, paprika, garlic powder, and onion powder can add savory notes.
• A study found that adding lemon juice to recipes could reduce sodium content and add tanginess. (Sunkist Growers. 2014)

Whole Grains

Individuals don’t have to choose brown rice or whole wheat pasta for every meal but try to select whole grains half of the time. Food substitutions that can help achieve the halfway point include:

• Popcorn or whole wheat crackers instead of refined flour crackers.
• Whole wheat pizza crust instead of regular crust.
• Substitute brown rice for white in stir-fries or casseroles.
• Oatmeal instead of refined grain cereal.
• Whole wheat pasta for spaghetti and meatballs or other pasta dishes.
• Quinoa as a side dish instead of white rice or couscous.

More whole grains equals more fiber and B vitamins to help sustain energy, prevent blood sugar spikes, and promote digestive health. Eating more whole grains has been linked with a reduced risk of heart disease (Caleigh M Sawicki, et al. 2021) and a lower risk of colon cancer. (Glenn A. Gaesser. 2020)

Finding the right combination of each of these substitutions takes time. Go slow and taste often to see how each substitution affects a recipe’s taste and texture.

Boost Metabolism

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

Zong, G., Li, Y., Wanders, A. J., Alssema, M., Zock, P. L., Willett, W. C., Hu, F. B., & Sun, Q. (2016). Intake of individual saturated fatty acids and risk of coronary heart disease in US men and women: two prospective longitudinal cohort studies. BMJ (Clinical research ed.), 355, i5796. https://doi.org/10.1136/bmj.i5796

American Heart Association. Saturated fat.

Harvard T.H. Chan School of Public Health. Different dietary fat, different risk of mortality.

Faruque, S., Tong, J., Lacmanovic, V., Agbonghae, C., Minaya, D. M., & Czaja, K. (2019). The Dose Makes the Poison: Sugar and Obesity in the United States - a Review. Polish journal of food and nutrition sciences, 69(3), 219–233. https://doi.org/10.31883/pjfns/110735

Harvard Health Publishing. The sweet danger of sugar.

American Heart Association. How much sugar is too much?

Centers for Disease Control and Prevention. How to Reduce Sodium Intake.

Sunkist Growers. Sunkist Growers and Chefs from Johnson & Wales University Release New S’alternative® Research.

Sawicki, C. M., Jacques, P. F., Lichtenstein, A. H., Rogers, G. T., Ma, J., Saltzman, E., & McKeown, N. M. (2021). Whole- and Refined-Grain Consumption and Longitudinal Changes in Cardiometabolic Risk Factors in the Framingham Offspring Cohort. The Journal of nutrition, 151(9), 2790–2799. https://doi.org/10.1093/jn/nxab177

Gaesser G. A. (2020). Whole Grains, Refined Grains, and Cancer Risk: A Systematic Review of Meta-analyses of Observational Studies. Nutrients, 12(12), 3756. https://doi.org/10.3390/nu12123756

Should individuals increase their intake of black pepper to help with various health issues like fighting inflammation, strengthening the immune system, and improving digestion?

Black Pepper

One of the most popular spices, black pepper offers anti-inflammatory and pain-reducing effects. Piperine is the compound that gives black pepper its flavor, helps prevent inflammation, (Gorgani Leila, et al., 2016), and helps to increase the absorption of selenium, vitamin B12, and turmeric. (Dudhatra GB, et al., 2012) Piperine has been found to be almost as effective as prednisolone - a common medication for arthritis - in reducing symptoms.

• Black pepper has been used in ancient Ayurvedic medicine for thousands of years because of its concentration of beneficial plant compounds. (Johns Hopkins Medicine, 2023)
• Pepper is made by grinding peppercorns, which are dried berries from the vine Piper nigrum.
• The plant is a tall woody plant with small flowers that bloom a yellowish-red color.
• It has a sharp and mildly spicy flavor that goes with all kinds of dishes.

Nutrition

The following nutrition is for 1 tablespoon of black pepper. (USDA, FoodData Central)

• Calories - 17
• Fat - 0.2g
• Carbohydrates - 4.4g
• Sodium - 1.38mg
• Fiber - 1.8g
• Sugars - 0g
• Protein - 0.7g
• Magnesium - 11.8mg
• Vitamin K - 11.3mg
• Calcium - 30.6mg
• Iron - 0.7mg
• Potassium - 91.7mg
• Black pepper provides vitamin K, necessary for blood clotting, bone metabolism, and regulating blood calcium levels.
• Additional vitamins include C, E, A, and B vitamins, calcium, and potassium. (Platel K, Srinivasan K., et al., 2016)

Benefits

Decrease Inflammation

Inflammation is the immune system’s response to injury, illness, or any mental or physical stressor, that triggers the body’s healing and repair process. However, long-term inflammation can lead to various health problems and, in individuals that begin to develop arthritis, joint degeneration. Damage to the body’s pain processors can exacerbate pain and other uncomfortable symptoms.

• The main active component piperine, has been shown to decrease inflammation. (Kunnumakkara AB, et al., 2018)
• Chronic inflammation can be a cause of diabetes, arthritis, asthma, and heart disease.
• While the anti-inflammatory effects have not been extensively studied in humans, there are several mouse studies that show promising results.
• In one study, treatment for arthritis with piperine resulted in less joint swelling and decreased inflammation markers. (Bang JS, Oh DH, Choi HM, et al., 2009)

Antioxidants

• The active compound, piperine is rich in antioxidants, which prevent or delay the free radical damaging effects from exposure to pollution, smoke, and the sun.
• Free radicals are associated with diseases like heart disease and cancer. (Lobo V., et al., 2010)
• In one study, rats with a diet of concentrated black pepper had less free radical damage than a group that did not ingest concentrated black pepper. (Vijayakumar RS, Surya D, Nalini N. 2004)

Brain Function Improvement

• Piperine has been shown to decrease symptoms associated with Parkinson's and Alzheimer's and improve brain function. (Ramaswamy Kannappan, et al., 2011)
  Studies show piperine increased memory as well as the ability to decrease the production of amyloid plaques, which are damaging proteins associated with Alzheimer's disease.

Blood Sugar Control Improvement

• Studies suggest that piperine can improve blood sugar and improve insulin sensitivity.
• In one study, individuals with insulin resistance took a piperine supplement for 8 weeks.
• After 8 weeks, improvements were seen in the response to the insulin hormone to remove glucose from the blood (Rondanelli M, et al., 2013)

Improved Nutrient Absorption

• Black pepper is considered to have the ability to bind and activate with other foods for improved positive health effects.
• It increases the absorption of certain nutrients such as calcium, turmeric, selenium, and green tea.
• It is often recommended to consume calcium or selenium with a source of black pepper and to ensure any turmeric supplement you take contains black pepper. (Shoba G, et al., 1998)

Storage

• Whole peppercorns sealed in a container and stored in a cool, dry place can last up to a year.
• Over time ground black pepper loses its flavor, therefore it is recommended to use within 4 to 6 months.

Allergic Reactions

• If you believe you are allergic to black pepper, see a healthcare professional who can perform testing to determine the root cause of symptoms.
• Allergies can present as tingling or itching in the mouth, hives, abdominal pain, and possible nausea and vomiting.
• Symptoms can also include wheezing, congestion, and/or swelling of the lips, tongue, mouth, and throat.
• Black pepper can be substituted with spices like chili powder, cayenne pepper, and allspice.

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

Gorgani, L., Mohammadi, M., Najafpour, G. D., & Nikzad, M. (2017). Piperine-The Bioactive Compound of Black Pepper: From Isolation to Medicinal Formulations. Comprehensive reviews in food science and food safety, 16(1), 124–140. https://doi.org/10.1111/1541-4337.12246

Dudhatra, G. B., Mody, S. K., Awale, M. M., Patel, H. B., Modi, C. M., Kumar, A., Kamani, D. R., & Chauhan, B. N. (2012). A comprehensive review on pharmacotherapeutics of herbal bio-enhancers. TheScientificWorldJournal, 2012, 637953. https://doi.org/10.1100/2012/637953

Johns Hopkins Medicine. Ayurveda, 2023. https://www.hopkinsmedicine.org/health/wellness-and-prevention/ayurveda

USDA, FoodData Central. Spices, pepper, black.

Platel, K., & Srinivasan, K. (2016). Bioavailability of Micronutrients from Plant Foods: An Update. Critical reviews in food science and nutrition, 56(10), 1608–1619. https://doi.org/10.1080/10408398.2013.781011

Kunnumakkara, A. B., Sailo, B. L., Banik, K., Harsha, C., Prasad, S., Gupta, S. C., Bharti, A. C., & Aggarwal, B. B. (2018). Chronic diseases, inflammation, and spices: how are they linked? Journal of translational medicine, 16(1), 14. https://doi.org/10.1186/s12967-018-1381-2

Bang, J. S., Oh, D. H., Choi, H. M., Sur, B. J., Lim, S. J., Kim, J. Y., Yang, H. I., Yoo, M. C., Hahm, D. H., & Kim, K. S. (2009). Anti-inflammatory and antiarthritic effects of piperine in human interleukin 1beta-stimulated fibroblast-like synoviocytes and in rat arthritis models. Arthritis research & therapy, 11(2), R49. https://doi.org/10.1186/ar2662

Lobo, V., Patil, A., Phatak, A., & Chandra, N. (2010). Free radicals, antioxidants, and functional foods: Impact on human health. Pharmacognosy reviews, 4(8), 118–126. https://doi.org/10.4103/0973-7847.70902

Vijayakumar, R. S., Surya, D., & Nalini, N. (2004). Antioxidant efficacy of black pepper (Piper nigrum L.) and piperine in rats with high-fat diet-induced oxidative stress. Redox report: communications in free radical research, 9(2), 105–110. https://doi.org/10.1179/135100004225004742

Kannappan, R., Gupta, S. C., Kim, J. H., Reuter, S., & Aggarwal, B. B. (2011). Neuroprotection by spice-derived nutraceuticals: you are what you eat! Molecular neurobiology, 44(2), 142–159. https://doi.org/10.1007/s12035-011-8168-2

Rondanelli, M., Opizzi, A., Perna, S., Faliva, M., Solerte, S. B., Fioravanti, M., Klersy, C., Cava, E., Paolini, M., Scavone, L., Ceccarelli, P., Castellaneta, E., Savina, C., & Donini, L. M. (2013). Improvement in insulin resistance and favorable changes in plasma inflammatory adipokines after weight loss associated with two months' consumption of a combination of bioactive food ingredients in overweight subjects. Endocrine, 44(2), 391–401. https://doi.org/10.1007/s12020-012-9863-0

Shoba, G., Joy, D., Joseph, T., Majeed, M., Rajendran, R., & Srinivas, P. S. (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta medica, 64(4), 353–356. https://doi.org/10.1055/s-2006-957450

A satisfying salad is a great way to get more fruits and vegetables high in vitamins, minerals, and fiber. A salad using the right ingredients can be a filling meal. With the summer heat kicking in, making a quick, satisfying salad using your favorite ingredients can help cool off, rehydrate, and refuel the body. 

Making A Satisfying Salad

Leafy Greens

• Start with leafy greens.
• They're low in calories and a healthy source of fiber.
• Different varieties include iceberg lettuce, leaf lettuce, spinach, escarole, romaine, kale, and butter lettuce.
• The darker greens offer more nutrients.

Vegetables

• Carrots, peppers, green beans, eggplant, Brussels sprouts, broccoli, cauliflower, cabbage, zucchini, tomatoes, cucumbers, onions, or scallions.
• Raw diced or cooked vegetables are a good addition.
• Leftover cooked vegetables will work.
• Brightly colored vegetables have flavonoids rich in antioxidants, fiber, vitamins, and minerals.
• Choose all the colors and add two or three half-cup servings.

Grains - Starch

• Add whole grains or starchy vegetables.
• A serving of cooked:
• Whole grains like brown rice, barley, or quinoa.
• Starchy vegetables like roasted sweet potatoes or cooked butternut squash.
• These provide fiber, complex carbohydrates, vitamins, and minerals.

Fruit

• Fruits or berries, blueberries, raspberries, blackberries, pomegranate seeds, apple slices, oranges, dates, and raisins can add vitamins, fiber, and antioxidants.
• One-half cup of apple slices has 30 calories.
• One-half cup of berries has about 40 calories.

Protein

• A hard-boiled egg is an excellent source of protein.
• A serving of lean beef, cooked shrimp, tuna, chicken breast, cheese strips, beans or legumes, hummus, tofu, or cottage cheese.
• Be mindful of portion size.
• A quarter cup of chopped chicken meat or one egg will add 75 calories.
• Half a can of tuna adds about 80 calories.
• Depending if it is low fat, two ounces of cubed or shredded mozzarella or cheddar cheese can add 200 calories.

Nuts or Seeds

• Almonds, cashews, walnuts, pecans, sunflower, pumpkin, or chia seeds are great for added crunch.
• All nuts add protein and heart-healthy polyunsaturated and monounsaturated fatty acids.
• One-eighth cup of nuts adds around 90 calories.
• Walnuts contain omega-3 fatty acids.

Salad Dressing

• Add salad dressing.
• One tablespoon of regular commercial salad dressing adds 50 to 80 calories.
• Low-fat and reduced-calorie dressings are available.
• Use freshly squeezed lemon or lime juice.
• Make a dressing with avocado, walnut, or extra virgin olive oil.

Low-Carbohydrate Taco Salad

This is an easy recipe. The meat can be prepared ahead or be leftovers from another meal.

Ingredients

• One pound lean ground beef - 85% to 89% lean.
• One tablespoon of chili powder.
• Salt and pepper, to taste.
• Green onions, chopped with white and green parts separated.
• One head of lettuce, chopped.
• One medium tomato, chopped.
• One avocado, diced.
• Optional - one 4-ounce can of sliced olives. 
• 1 1/2 cups of grated fat-free cheddar, Monterey Jack cheese, or a combination.
• 1/2 cup fat-free Greek or plain yogurt.
• 1/2 cup salsa.

Preparation

• Cook beef in a skillet with chili powder, the white part of the onions, and salt and pepper.
• Once cooked, cover the pan.
• In a large salad bowl, mix the green onion, lettuce, tomato, avocado, and olives.
• Add the meat and cheese and gently toss together.
• Top with dollops of low-fat or reduced-calorie sour cream, yogurt, or salsa.
• Try other meats like ground turkey, chicken, or pork.
• For a vegetarian option, replace the ground meat with beans or textured vegetable protein.
• Adding beans will increase fiber, protein, and total carbohydrates.

Body Signals Decoded

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

Chambers L, McCrickerd K, Yeomans MR. Optimizing foods for satiety. Trends in Food Science & Technology. 2015;41(2):149-160. doi:10.1016/j.tifs.2014.10.007

Cox, B D et al. "Seasonal consumption of salad vegetables and fresh fruit in relation to the development of cardiovascular disease and cancer." Public health nutrition vol. 3,1 (2000): 19-29. doi:10.1017/s1368980000000045

Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759

Roe, Liane S et al. “Salad and satiety. The effect of timing of salad consumption on meal energy intake." Appetite vol. 58,1 (2012): 242-8. doi:10.1016/j.appet.2011.10.003

Sebastian, Rhonda S., et al. "Salad Consumption in the U.S. What We Eat in America, NHANES 2011-2014." FSRG Dietary Data Briefs, United States Department of Agriculture (USDA), February 2018.

Yen, P K. "Nutrition: salad sense." Geriatric nursing (New York, N.Y.) vol. 6,4 (1985): 227-8. doi:10.1016/s0197-4572(85)80093-8

The body makes digestive enzymes to help break down food carbohydrates, fats, and proteins. Healthy digestion and nutrient absorption depend on these enzymes, a protein that speeds up chemical reactions in the mouth, pancreas, and intestines. Certain health conditions like pancreatic insufficiency and lactose intolerance can cause low enzyme levels and insufficiency and may need replacement digestive enzymes to help prevent malabsorption. That's where digestive enzyme supplements come in.

Digestive Enzymes

Digestive enzymes are a vital part of digestion; without them, the body can't break foods down, and nutrients can't be fully absorbed. A lack of digestive enzymes can lead to gastrointestinal/GI symptoms and cause malnourishment, even with a nutritious diet. The result is unpleasant digestive symptoms that can include:

• Poor absorption of nutrients
• Bloating
• Stomach pain
• Nausea
• Vomiting

Digestive enzyme supplements have been used for treating common forms of gut irritation, heartburn, and other ailments.

Enzyme Types

The main digestive enzymes made in the pancreas include:

Amylase

• It is also made in the mouth.
• Breaks down carbohydrates, or starches, into sugar molecules.
• Low amylase can lead to diarrhea.

Lipase

• This works with liver bile to break down fats.
• Lipase insufficiency causes decreased levels of fat-soluble vitamins A, D, E, and K.

Protease

• This enzyme breaks down proteins into amino acids.
• It also helps keep bacteria, yeast, and protozoa out of the intestines.
• A shortage of protease can lead to allergies or toxicity in the intestines.

Enzymes made in the small intestine include:

Lactase

• Breaks down lactose, a sugar found in dairy products.

Sucrase

• Breaks down sucrose, a sugar found in fruits and vegetables.

Insufficiency

When the body does not produce enough digestive enzymes or doesn't release them correctly. A few types include:

Lactose Intolerance

• The body does not produce enough lactase, making digesting the natural sugar in milk and dairy products difficult.

Exocrine Pancreatic Insufficiency

• EPI is when the pancreas does not produce enough of the enzymes necessary to digest carbohydrates, proteins, and fats.

Congenital Sucrase-Isomaltase Deficiency

• The body does not have enough sucrase to digest certain sugars.

Symptoms

Common digestive enzyme insufficiency symptoms:

• Bloating
• Gas
• Stomach aches and pains.
• Cramps
• Diarrhea
• Oily bowel movement stools 
• Unexplained weight loss

Talking to a doctor if symptoms persist is recommended, as these could be signs of gut irritation or indicate a more serious condition.

Supplements

Prescription Enzymes

Individuals diagnosed with enzyme insufficiency may need to take prescription digestive enzymes, depending on the severity. These supplements assist in food breakdown and nutrient absorption. The most common enzyme replacement therapy is pancreatic enzyme replacement therapy or PERT. PERT is a prescribed medication that includes amylase, lipase, and protease. Individuals with cystic fibrosis often have pancreatic enzyme insufficiency, as the body can’t release the enzymes properly. And individuals with pancreatitis require PERT because their pancreas develops mucus and scar tissue over time.

Over-The-Counter Enzymes

Over-the-counter digestive enzyme supplements can contain amylase, lipase, and protease and can help with acid reflux, gas, bloating, and diarrhea. Some contain lactase and alpha-galactosidase. Alpha-galactosidase can help break down a non-absorbable fiber called galactooligosaccharides /GOS, mostly found in beans, root vegetables, and certain dairy products.

Certain foods contain digestive enzymes, including:

• Honey
• Avocados
• Bananas
• Pineapples
• Mangos
• Papayas
• Ginger
• Sauerkraut
• Kiwi
• Kefir

Supplementing the diet with some of these foods can help with digestion.

Functional 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 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

Beliveau, Peter J H, et al. “An Investigation of Chiropractor-Directed Weight-Loss Interventions: Secondary Analysis of O-COAST.” Journal of manipulative and physiological therapeutics vol. 42,5 (2019): 353-365. doi:10.1016/j.jmpt.2018.11.015

Brennan, Gregory T, and Muhammad Wasif Saif. “Pancreatic Enzyme Replacement Therapy: A Concise Review.” JOP: Journal of the pancreas vol. 20,5 (2019): 121-125.

Corring, T. “The adaptation of digestive enzymes to the diet: its physiological significance.” Reproduction, nutrition, developpement vol. 20,4B (1980): 1217-35. doi:10.1051/rnd:19800713

Goodman, Barbara E. “Insights into digestion and absorption of major nutrients in humans.” Advances in physiology education vol. 34,2 (2010): 44-53. doi:10.1152/advan.00094.2009

Vogt, Günter. “Synthesis of digestive enzymes, food processing, and nutrient absorption in decapod crustaceans: a comparison to the mammalian model of digestion.” Zoology (Jena, Germany) vol. 147 (2021): 125945. doi:10.1016/j.zool.2021.125945

Whitcomb, David C, and Mark E Lowe. “Human pancreatic digestive enzymes.” Digestive diseases and sciences vol. 52,1 (2007): 1-17. doi:10.1007/s10620-006-9589-z

Winter is when most children and adults are prone to catching colds, the flu, etc. The excitement of the holiday season can also take a toll on the body's neuromusculoskeletal system, leaving the individual more susceptible to illness. Digestive issues such as bloating, cramping, and constipation are also common. Certain supplements can help maintain body, gut, and brain holiday health. Here are a few recommended supplements to take during the holidays.

Holiday Health

To help fill in the gaps from the holiday foods and increase energy, holiday health supplements to consider adding include:

Probiotics

• Probiotics are healthy bacteria and microbes that populate the gut or microbiome.
• They help digest nutrients, support proper digestion and elimination, and manage appetite and mood.
• A quality probiotic supplement supports healthy digestion and immune health.
• It can help reduce diarrhea, constipation, gas, and bloating while protecting the immune system against pathogens.
• For the most benefits, it is recommended to take a supplement with a high CFU count, diverse probiotic strains, and a delivery method that ensures the probiotics will survive once consumed.
• SBO - soil-based organism probiotics are also recommended.

Melatonin

• The body produces melatonin naturally, especially at night, since this promotes sleep.
• Melatonin is a hormone that helps regulate the body's circadian rhythm, which makes you feel tired or alert at the right times of the day.
• Taking melatonin can help decrease jet lag symptoms.
• Consider taking melatonin to help promote healthy sleep.
• However, it's usually only recommended for short-term use, so consult your doctor.

Vitamin D

• During the winter, when less sunlight is available, low vitamin D levels are very common among adults.
• The body naturally makes vitamin D when the skin is exposed to the sun’s UV light rays; however, most spend nearly all their time indoors once the weather becomes cold.
• Vitamin D is responsible for hundreds of reactions related to brain function, hormone production, and immune defenses.
• A vitamin D supplement can help maintain healthy levels, which is important for maintaining a strong immune system, cardiovascular and bone health, and mood.

Magnesium

• Magnesium is a mineral and electrolyte providing cardiovascular and bone support, improved sleep, healthy muscle and nerve function, and healthy digestion.
• A magnesium supplement can help with aches and pains, restlessness, headaches, and constipation.

Vitamin C

• Vitamin C intake protects against colds and other illnesses.
• It supports healthy immune defenses, healthy nervous system function, antioxidant activity, neuron function, and skin health.
• A vitamin C supplement combined with probiotics further helps support healthy gastrointestinal function and absorption.

Chiropractic For Digestive Health

• Chiropractic care supports the healthy functioning of the nervous system.
• The vagus nerve extends from the brain stem and innervates digestive system organs.
• Sympathetic nerves in the thoracic and lumbar regions and the parasympathetic nerves near the sacrum also support digestion.
• Decompressing the spine and correcting posture allow room for the muscles to contract, open up the spine to circulate fluids throughout the body, and expand and properly circulate food and waste.

Functional Nutrition Lifestyle Change

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 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 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

https://ancientnutrition.com/blogs/all/soil-based-probiotics-vs-regular?utm_campaign=vitacost&utm_medium=Affiliate&utm_source=article

Ernst, Edzard. “Chiropractic treatment for gastrointestinal problems: a systematic review of clinical trials.” Canadian journal of gastroenterology = Journal canadien de gastroenterology vol. 25,1 (2011): 39-40. doi:10.1155/2011/910469

Govender, Mershen et al. “A review of the advancements in probiotic delivery: Conventional vs. non-conventional formulations for intestinal flora supplementation.” AAPS PharmSciTech vol. 15,1 (2014): 29-43. doi:10.1208/s12249-013-0027-1

Leboeuf-Yde, Charlotte, et al. “Self-reported nonmusculoskeletal responses to chiropractic intervention: a multination survey.” Journal of manipulative and physiological therapeutics vol. 28,5 (2005): 294-302; discussion 365-6. doi:10.1016/j.jmpt.2005.04.010

https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/#:~:text=The%20seven%20core%20genera%20of,Enterococcus%2C%20Escherichia%2C%20and%20Bacillus.

Peterson, Caroline. “A case study of chiropractic management of pregnancy-related heartburn with postulated fetal epigenome implications.” Explore (New York, N.Y.) vol. 8,5 (2012): 304-8. doi:10.1016/j.explore.2012.06.001

Qu, Liuxin, et al. “Irritable bowel syndrome treated by traditional Chinese spinal orthopedic manipulation.” Journal of traditional Chinese medicine = Chung i tsa chih ying wen pan vol. 32,4 (2012): 565-70. doi:10.1016/s0254-6272(13)60072-2

Workout recovery is as important as working out. Pushing muscle past its normal levels creates tiny tears in the muscle tissue. It is the repairing process that generates muscle growth. Muscles that aren't allowed to recover will not grow or gain muscle mass, and muscle strength could be reduced, making working out a struggle and hindering health goal progress. The body needs time to repair the muscles to reduce the risk of injury. Allowing enough time for recovery reduces overuse-related muscle breakdown and injuries. Muscle recovery supplements can expedite the healing process.

Muscle Recovery Supplements

Reasons for taking supplements include their ability to heal damaged muscles faster, aid in injury recovery, reduce muscle soreness, reduce muscle fatigue, and provide the muscle cells with energy during recovery.

• Certain supplements work by supporting or enhancing muscle protein synthesis.
• Protein synthesis is the muscle cells' process to make more protein.
• Protein is the building block for muscle.
• Increasing protein synthesis gives the body more blocks to use.
• Other supplements help to reduce muscle soreness.
• Sore muscles are common.
• Soreness that occurs soon after working out is usually from lactic acid buildup.
• There are supplements to help the body get rid of lactic acid faster.
• There is delayed onset muscle soreness, or DOMS, which lasts longer.
• Some supplements work on both types of sore muscles.

Supplement Types

The type of recovery supplements depends on the individual and their goals. Here are a few to consider.

Protein Supplement

• Protein is the most useful supplement for muscle recovery.
• It helps the muscle repair faster and more effectively after an intense workout.
• It is important if there is a lack of protein in an individual's diet.
• Whey protein is the most popular because it includes essential amino acids.
• Other options include soy, egg, rice, hemp, and pea.

Branched-Chain Amino Acid - BCAA

• The body makes certain amino acids; there are a few it cannot make.
• A BCAA supplement provides these essential amino acids that aid in recovery.
• This supplement promotes muscle growth, helps ease sore muscles, and reduces muscle fatigue.

Fatty Acid

• Fatty acids supply energy but also reduce inflammation.
• A medium-chain triglyceride - MCT fatty acid helps reduce lactic acid buildup.
• Omega-3 fatty acid reduces muscle fatigue and muscle soreness and provides injury protection.
• Fatty acid supplements should be stored in a dark, cool place to maintain quality.

Creatine

• Creatine turns into creatine phosphate, which the body uses for energy.
• Some studies have found that taking a creatine supplement may aid muscle recovery and greater muscle strength during recovery.

Citrulline Malate

• Citrulline is a non-essential amino acid found in watermelon that converts into nitric oxide.
• Nitric oxide helps open blood vessels and improve blood circulation.
• This allows oxygen and nutrients to reach the muscle faster, speeding the recovery process.
• Citrulline also improves the bioavailability of L-arginine, another amino acid that aids protein synthesis.

Magnesium

• Magnesium assists with muscle recovery by helping the muscles relax.
• When the body doesn't have enough magnesium, there is a greater chance of muscle cramps.
• Magnesium helps support healthy muscle contraction.

Tart Cherry Juice Extract

• This extract works by reducing inflammation in the muscle.
• Inflammation is normal, but too much can increase muscle soreness and the risk of injury.
• One study found that cherry juice helps minimize post-exercise muscle pain.

Supplement Plan

After selecting a supplement plan that is the most beneficial for the individual, the next step is to devise a schedule for taking them.

• When using a muscle recovery supplement can either be a pre-workout supplement or a post-workout supplement.
• The recommended time to take a specific supplement is based on the type.
• Individuals should talk with their doctor and a nutritionist before starting any new supplement regimen.
• This helps ensure the supplements are safe and minimize negative side effects given health and medical conditions.

Nutrition In 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 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 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 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*

References

Cooke, M.B., Rybalka, E., Williams, A.D. et al. Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals. J Int Soc Sports Nutr 6, 13 (2009). https://doi.org/10.1186/1550-2783-6-13

DiNicolantonio, James J et al. "Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis." Open heart vol. 5,1 e000668. 13 Jan. 2018, doi:10.1136/openhrt-2017-000668

Gough, Lewis A et al. "A critical review of citrulline malate supplementation and exercise performance." European journal of applied physiology vol. 121,12 (2021): 3283-3295. doi:10.1007/s00421-021-04774-6

Kuehl, Kerry S et al. "Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial." Journal of the International Society of Sports Nutrition vol. 7 17. 7 May. 2010, doi:10.1186/1550-2783-7-17

Vitale, Kenneth C et al. "Tart Cherry Juice in Athletes: A Literature Review and Commentary." Current sports medicine reports vol. 16,4 (2017): 230-239. doi:10.1249/JSR.0000000000000385

Weinert, Dan J. "Nutrition and muscle protein synthesis: a descriptive review." The Journal of the Canadian Chiropractic Association vol. 53,3 (2009): 186-93.

Wolfe, Robert R. "Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?." Journal of the International Society of Sports Nutrition vol. 14 30. 22 Aug. 2017, doi:10.1186/s12970-017-0184-9

Zhang, Shihai, et al. "Novel metabolic and physiological functions of branched-chain amino acids: a review." Journal of animal science and biotechnology vol. 8 10. 23 Jan. 2017, doi:10.1186/s40104-016-0139-z

Dietary Supplement Quality Guide: Dr. Jimenez, Health coaches Adriana Caceres and Faith Arciniega, and Clinical Nutritionist Ana Paola Rodriguez will discuss when practitioners are asked why they sell dietary supplements to patients, the number one response is to offer patients access to safe, high-quality products. However, for many patients, convenience and price rank very high in their decision-making.

This discrepancy between practitioner and patients beliefs about the importance of quality helps explain why so many patients end up going elsewhere for refills and ongoing purchases. If patients could understand the importance of product quality to their health, they might rank trust in practitioner recommendations above all else.

Supplements

For an appointment please call:
915-412-6677

Fill your evaluation form online: https://dralexjimenez.livingmatrix.com/self_register_patients/new

What do we offer as an integrative team and how do we make it possible.
–

Thank You & God Bless.
Dr. Alex Jimenez DC, MSACP, ATN, IFMCP. CIFM, CCST

Join our webinars!
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Additional Online Links & Resources (Available 24/7)

Online Functional Medicine Assessment: https://bit.ly/functionmed

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Online Physical Injury / Accident Intake Form: https://bit.ly/Fill-Out-Your-Online-History

https://www.functionalmedicine.expert/

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 presentations share knowledge and information from research, experience, and the collaborative functional medicine community. The information and scope are limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. Our discussions include Integrative Doctors, Functional Medicine Experts, Nutritionists, Health Coaches, Chiropractors, Physical Medicine Doctors, Therapists, Exercise Performance Specialists, Physicians, and others. Each specialist practices within their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care plans for the musculoskeletal system’s injuries or disorders. Our discussions, videos, posts, topics, subjects, and insights cover clinical matters and issues that relate to and support, directly or indirectly, our collaborative clinical scope of practice. We make a reasonable attempt to provide supportive citations and identify the relevant research studies supporting our presentations. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover issues that may require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matters presented, please feel free to contact Dr. Alex Jimenez.