Restrictive Diets

Most of you reading this aren't gluten intolerant, at least not that you know of. Most of you don't suffer from migraines. But most of you - whether you're paying attention or not - are having negative side effects from the foods you're using to fuel your body.

Almost two years ago, I decided to clean up my diet. I'd been pretty conscious of the benefits of an anti-inflammatory diet, but I realized after I started regular supplementation and being more careful about following that anti-inflammatory diet, I was getting less migraines, which was a huge motivator for me. I started getting migraines when I was 8, and they stuck around until I was 16. Seeing a chiropractor is actually what ended that "cycle" of migraines. They stayed away until I was 22, and then I started getting them again until they stopped 15 months ago. That was until last night. I got the old familiar scintillating scotoma, and spent dinner trying to see my food, my husband, or anything other than those annoying, blinding lights. The scintillating scotoma is a precursor to a migraine. I don't get any headache pain until after that disappears (about 30-45 minutes). It's annoying, but knowing that I'm about to get a monster headache with sensitivity to light, nausea, possible vomiting, and extreme fatigue is definitely worse than sight obstruction.

I share this story because ever since I cleaned up my diet, I haven't had any migraines, I've lost excess body weight, and overall gotten better, faster, stronger in almost all aspects of my life (and it's gotten even cleaner since November (a consult with Meaghan Dishman, ND led me to eliminate dairy and coffee (common gluten cross-reactants) from my mostly clean Paleo diet with a few allowances)). Yet people always ask, "Don't you miss (insert delicious food here)?" I'm not going to lie and say that I don't occasionally wish I could down a milkshake, sip a coffee, or wash my dinner down with a chocolate stout. (Granted, being pregnant has its perks, because I'm not drinking beer and I'd be severely limiting my caffeine intake anyways.)

But what's the point? Even before I was completely gluten-free, the idea of eating a grain-based meal made my stomach turn. Yes, most of you reading this aren't gluten intolerant on paper. But cut out grains for a month, and see what happens. At first, you'll be tired, maybe even a little cranky. But once your body clears those toxins (yes, I meant to say toxins and not food) out, you'll start to notice an increase in energy, and the minute you reintroduce grains back into your diet, BAM! STOMACH EXPLOSION! Okay, it probably won't be that dramatic, but you will likely not feel so great. The straw that broke the camel's back for me? MSG - the additive monosodium glutamate. A seemingly harmless grilled chicken salad from Outback turned into a migraine within 24 hours. Your reaction to bad foods might not be as drastic as mine. I certainly hope it's not. But if you're really paying attention, the negative side effects from eating your "delicious" and supposedly "worth it" foods are probably not worth the junk you're putting into your body.

Dr. Lindsay Mumma is a chiropractor at Triangle Chiropractic and Rehabilitation Center in Raleigh, NC. Her clinic focuses on offering multiple manual therapy options for pain management and functional improvement. For more information, please visit www.triangleCRC.com.

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Keys to a Balanced Diet

Obesity has reached epidemic proportions in the United States. According to the Centers for Disease and Prevention (CDC), over one-third of America's population is considered obese, which has caused an increase in health problems. The best way to combat obesity, for both adults and children, is to eat a balanced diet that nourishes the body without overindulging in foods that contain high fat or sugar. When searching for healthy eating advice, a local natural health clinic can always offer tips on how to accomplish this.

Mix Up Your Diet

A good time to start looking at the food you eat is during your weekly grocery trips. Try to limit highly processed foods because act of processing strips most nutrients away. Instead of chips, ice cream and juice, opt for lean meats, nuts, quinoa, fruits, vegetables and other vitamin rich foods. Also, when eating out, pay attention to what the menu choices are. Today most restaurants offer nutrition facts and healthy menu alternatives.

Each meal or snack should include some kind of protein, grain and produce in order to get the maximum benefit. Consult a holistic pediatrician with questions about a child's dietary needs.

Portion Control

Portioning is very important. Too much of anything can be a problem. For most adults, optimal caloric intake is 1,500-2,500 calories a day, but the body needs 1,200 minimum for proper organ functioning. A helpful tip for staying within this range is to pay close attention to serving sizes. This simple practice can make a dramatic difference in how many calories are consumed, as well as regulation of fat, salt and sugar intake.

Whole Grains

Whole grains lots of really healthy nutrients and fiber. Look for products labeled "100% Whole Grain" or "100% Whole Wheat." However, do be careful and make sure the nutrition label has whole grain as the first ingredient and check for any refined products, as many brands will still contain a lot of processed chemicals.

Limit Saturated Fats and Sugars

All fat is not bad, but it is important to pay attention to the kind of fat if it's going to be a healthy choice. Stay away from saturated and trans fats. One of the risks of eating foods with too much saturated fat is the increased incidence of heart disease. Environmental clinics see many patients that are struggling with heart disease and many times a change in their diets results in a remarkable improvement to their overall health.

Also, trim animal fat when possible because too much of it leads to high cholesterol. Limit your intake by choosing fish, lean meats, skinless poultry and skim milk.

Many foods contain natural cane sugar, which contains nutrients, but refined sugars can wreak havoc on a balanced diet. The occasional piece of cake or bowl of ice cream isn't going to hurt anything, but lots of sugary drinks and snacks can lead to obesity, diabetes and tooth decay.

Drink More Water

One of the tricks for a balanced diet is to drink more water. Water is a natural hydrator that has something for every organ in the body. An adult should drink at least eight glasses a day, preferably more.

Don't Skip Breakfast

Studies have shown that eating a healthy, balanced breakfast helps maintain weight goals. Not only that, but it starts the day off with increased energy levels and mental alertness.

Maintaining a balanced diet is a wonderful way to maintain a healthy weight and improve overall well being. For more information on how to achieve a healthy lifestyle, visit a natural health clinic to start a balanced diet plan today.

Dr. Susan Tanner is the principle practitioner at Southern Environmental Medicine Center. She and her experienced team provide the best alternative medicine in Atlanta using intricate diagnostic testing to find the source of the illness in their patients and provide a personalized plan to help them recover. Their treatments assist patients in healing for the long term and improving the overall quality of their life. Discover more about their treatments at http://www.susantannermd.com.

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Cardio and Diet - What to Eat?

A healthy diet is generally suitable for any type of training routine. However, if one decides to focus on cardio, one's meal plans have to be balanced in order to contain sufficient amounts of the basic macro-nutrients. If you are a regular jogger in the park, here is a list of foods that will give you not only explosive power but also endurance during training.

Cardio basics

Exercises such as running, jogging or cycling require energy from various sources. To sustain long sessions of physical strain our body needs to consume carbs along with proteins and fats. Carbs are the first source that the body turns to when it needs energy. However, foods packed with healthy fats are adequate sources of energy, too.

When we alter the workout load or routine, our body switches between different sources of energy - from carbs to fat and vise verse. As this process cannot be artificially controlled, the best way to ensure the body does not experience fatigue, is to provide sufficient amounts of both. To get quality carbs from your meals, focus on fruits, vegetables, legumes, dairy products and whole grains. For fats nutritionists suggest to consume ample amounts of olive oil, avocados, nuts, peanut butter, eggs and salmon.

Different foods have a specific digestion time. To provide your body with the possibility to process all the nutrients it need, determine which is the best time for consumption - before or after workout.

Before training

The meal before a cardio session should contain mainly carbohydrates with low glycemic index and some amount of protein. Fiber, fats and protein require more time to be fully digested, so plan your meals accordingly.

If you have 3-4 hours before exercise, try to get a decent meal. Here are a few suggestions:

- Salad with grilled chicken;
- Turkey and cheese or peanut butter with a sweet spread on bread;
- Roasted salmon with broccoli;
- Wholemeal pasta with feta cheese and roasted vegetables.

If you have an hour or less before your workout, eat a small meal low in fat and protein.

- yogurt;
- fruits;
- a handful of almonds;
- muesli with yogurt.

After training:

After training it is important to refill the glycogen depots that have been drained as a result of the cardio. Proteins on the one hand are important for muscles to recover. The best choice is a meal that combines carbohydrates and lean protein in a ratio 2:1. Here are some ideas how to mix your post workout meals:

- glass of chocolate milk;
- hummus with toast;
- a protein bar;
- half a turkey sandwich.

For more tips and information on the best weight loss practices, follow the links.

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