September 2011 – Eating Healthy Made Simple

Hi All,

September is here, the kids are headed back to school and Fall is right around the Vegetables can be funcorner.  Last month we discussed Backpack Safety and Back-to-School Check-ups.  This month, let’s talk turkey.

We all know what we should be eating but the question is, are you?  How is your diet?  Would you like to improve your eating habits?  Are you open to making some small changes that could produce BIG health benefits?

We have all heard the phrase “Garbage In, Garbage Out.”  This applies to your diet and health as well.  The government revised their “Food Pyramid” to a “Plate” so it would be easier to understand food choices and portion control.  Although I do not see this as the primary resource to plan my menu (there are many things missing), it is a way to get some good recommendations about portion control, facts about calorie intake and simple understanding to start to implement appropriate food choices.


Here are a couple of simple ideas to help you plan your menu:

A Colorful Plate

Remember that your meal should incorporate many colors primarily from vegetables and fruits.  This will assure you are getting many needed nutrients and antioxidants.

What About Protein?

Keep the saturated fats to a minimum but a serving of grass fed red meat is fine as are the Protein in the dietother suggestions listed on the MyPlate site.  Also, if you choose fish, stick with those that are high in Omega 3 (Salmon, Sardines, Smelt) and make sure it is wild caught.  Farm raised fish can be toxic as can too much Tuna which contains higher levels of mercury and choices such as Talapia that are very high in Omega 6 and can be pro-inflammatory in your body (not good).

Are Fats Bad?

Reduce saturated animal fat intake but make sure to get plenty of Omega 3’s (see fish recommendations above but high quality fish oil supplements like those sold at Stern Chiropractic are your best and safest source).  Also include small daily amounts of other Omega 3, 6 & 9 fats from foods such as Olive Oil, Walnuts, Avacados, Pumpkin Seeds …

Should We Get 3 Squares a Day?

No, more frequent small meals or health snacks between smaller meals is usually better.
Eating a little something every 2-4 hours will keep your metabolism active and keep your energy level high.  Just remember that you will not need as much at your “main meals” when you add a few healthy snacks in during the day.

I’m Thirsty

Stick with WATER!  A good rule of thumb is to drink ½ your body weight in ounces of water perDring Water day (i.e. 100 lb person should drink a minimum of 50 oz per day).  If you have a chronic illness, take medications daily, exercise at a moderate or higher level or intake caffeine, you may need to increase this to 2/3 your body weight in ounces per day.

Note: Stay away from soda, energy drinks, sports drinks and other sugary drinks.  They are not good for you and can cause HARM!

Other Considerations

Customize it for You – Please keep in mind, everyone is different and the portions should be based on age, activity level …

Less is More – High caloric intake not only adds on pounds but has a negative impact on your brain and immune system.  Keep your intake within reason and make healthy choices.

Exercise – don’t forget that movement is life.  In order to keep your body healthy and weight down you must burn at least as many calories as you take in.  Stay limber and flexible and keep your cardiovascular system healthy.

High Quality Supplements – even a diet high in vegetable intake should include the basic supplements: Multivitamin, Fish Oil, Vitamin D and Probiotic (stay tuned to next month’s newsletter for a review of supplements).

A Well-Functioning Nerve System – in order for your body to use the good nutrients you are providing through healthy food choices, your nerve system must be able to recognize this and provide the proper instructions for your body to get the
most benefit.  Have your family’s nerve systems checked at Stern Chiropractic, this area’s resource for Family Wellness.

Stick with the Basics

  • Enjoy your food, but eat less. Avoid oversized portions.
  • Make half your plate vegetables and fruits.
  • Make at least half your grains whole grains and avoid processed white flour.
  • Switch to fat-free or low-fat (1%) milk or none at all – green leafy vegetables are a great source of calcium and magnesium.
  • Read Labels – choose lower sodium and lower saturated fat items
  • Drink water instead of sugary drinks (soda, energy drinks, sports drinks  …).
  • Avoid artificial sweeteners and high fructose corn syrup


Stern Chiropractic is Collecting Books for Kids in Need!

In efforts to support Page it Forward, a summer-long celebration of reading spearheaded by the United Way of Lake County in partnership with Bernie’s Book Bank, Stern Chiropractic will be collecting new and used children’s book.  Books can be dropped off at Stern Chiropractic during our regular business hours (we suggest you call first)  from now – 9/9/11.

 Our expertise will improve your family’s Quality of Life!

Call Stern Chiropractic to schedule your family’s health evaluation TODAY!

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