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Several years ago I was having a hard time sleeping, I was fatigued and plain burnt out. I saw my chiropractor, Dr. Jennifer Shell, who got me on the right supplements, and now I sleep great! I was even having some digestive distress and she traced it back to popcorn, something I would have never thought bothered my stomach. I learn so much about nutrition every time I see here. Today I’m sharing how seeing a chiropractor can improve your nutrition.

They do nutritional response testing
This technique, more commonly known as muscle testing, looks for weakness in the tone of an organ. Simply by pressing on the acupuncture point of an organ and resisting the doctors push of your arm they can determine if an organ is weak. This could be due to a food that you eat or because you’re lacking in a specific vitamin and mineral.

They believe in whole food supplements
Chiropractors understand that it’s difficult to get certain minerals in your diet. For instance, the higher above the equator you live, the less iodine you get through your diet. Iodine is essential for many things including thyroid function and breast tissue health. They also recognize that many things deplete our stores of these nutrients and therefore must be supplemented. I recently met with Dr. Shell and she explained how almost everything we do decreases our magnesium levels, including eating sugar. To learn more about what she had to say check out the Women’s Mind Body Wellness Summit.

They focus on digestion
Another thing Dr. Shell mentioned is how some deficiencies can be due to poor absorption of vitamins and minerals in your gut. If your stomach can’t probably digest the food you’re eating you will be lacking in vital nutrients. A chiropractor can test for these things and can suggest a digestive enzyme if and when it’s appropriate. Most chiropractors also suggest taking a probiotic to keep the gut happy and healthy.

They understand that the nervous system plays a role in everything
Believe it or not, your nervous system has a control over every process in your body. It is also the center that sends messages to and from your brain. If there is miscommunication between your nervous system and your brain there is bound to be a disturbance. This can include disturbances in your diet. For instance, your stomach may not be able to communicate to you that it’s full, causing you to overeat. Getting an adjustment will probably realign your spine and balance your nervous system.

Receiving regular chiropractic care is great for your overall health and an excellent addition to your healthcare regimen! To learn more about what Dr. Shell had to say pick up the Women’s Mind Body Wellness Summit today! It includes 6 interviews from top female health professionals, 2 workout videos as well as 3 bonus videos on living with a mind and body in harmony from MyHealthSpin Founder Lori-Ann Rickard. As an added bonus if you purchase the summit today you will receive a bonus video from Dr. Shell about magnesium and supplementation. Use promo code “BEWELL” for 50% off.

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Coconut oil
Everyone is on the coconut oil craze, but for good reason! Coconut oil is a medium chain fatty acid so it’s one of those “good” fats. Due to its fatty acid properties, coconut oil is great for stabilizing blood sugar. So next time you’re craving something sweet reach in your cabinet and take a spoonful of coconut oil. If your craving doesn’t subside add another spoonful to some melted dark chocolate and dip some strawberries in there. The coconut oil gives the chocolate a touch of sweetness and creaminess, and makes the perfect healthy snack!

Apples
We all have heard an apple a day keeps the doctor away. Well, it’s true. Apples contain antioxidants that help to boost your immunity. They also contain a lot of fiber so they make a great snack, especially when you’re looking for something with a bite to it. Fruit is best to eat on an empty stomach, your body will digest it better. Plus fruit is so easy: just wash and enjoy!

Nutritional flakes
A lot of people haven’t heard of them, but these little flakes but they pack a huge punch when it comes to flavor and nutrition. Yeast flakes are derived from wood pulp, whey or molasses and contain a ton of B vitamins to give you energy. They’re also a great source of protein! These flakes have a nutty or cheesy taste and are delicious when sprinkled on veggies. They are also perfect to add to freshly popped popcorn for movie night! But make sure you add them after everything is cooked, because heat can destroy their health benefits.

Nuts
Peanuts, pistachios, almonds — all three of these nuts should be pantry staples! Nuts make a great snack, they’re a little salty and have some crunch, a much healthier alternative to potato chips. They’re full of fiber and protein to keep you full all day long!

Flax seeds
Flax seeds look like sesame seeds, but they contain a different set of nutritional values. One tablespoon of ground flax seed contains almost 2 grams of fiber! With all of the fiber packed into these tiny seeds, they are great for digestion. Flax seed also helps lower cholesterol, because they’re a great source of omega 3s, and they can even aide in weight loss! These seeds don’t have a lot of flavor, so they’re perfect to add to oatmeal, yogurt or even smoothies. Try adding them to your kids’ favorite smoothie; your kids won’t even notice they’re there! Just make sure you grind them up before using them, and store them in the freezer. Whole flax will pass right through you, making you miss all of its nutritional value. And once they’re ground, the oils in them can cause them to go rancid quickly, so freezing is always the best storage option.

Apple cider vinegar
You should always keep some apple cider vinegar in your pantry. Apple cider vinegar is alkalizing and helps to kick your metabolism into high gear! Adding a tablespoon or two to a glass of water first thing in the morning is a great way to start your day. It can also be used to make healthy salad dressings. Just make sure you get the organic apple cider vinegar fermented with mother. This contains the most health benefits.

Chia seeds
These tiny seeds are a pantry must-have! You can add them to so many different foods to enhance texture and to add nutrients. Like flax seeds, chia seeds are packed with fiber and omega 3s. One ounce of chia seeds contains 10 grams of fiber! That’s almost a third of the recommended daily value of fiber for adults. They are great sprinkled on avocado toast, used as a salad topping or they can even be used to make chia seed pudding. They swell and absorb liquid, so add some to your favorite milk, let it chill over night in the fridge, and in the morning you’ll have a healthy breakfast on the go!

Quinoa
This ancient grain is full of goodness! Swap rice for quinoa or use it to make a summer salad. This grain is gluten free and contains a boat load of protein. It’s delicious when added to chili to add extra protein to keep you full all day long!

Stocking your pantry with healthy foods will get you to your weight loss goals that much quicker! Pick up these delicious treats next time you head to the grocery store or farmers market, you won’t regret it!

To learn more about nutrition and women’s health, check out the Women’s Mind Body Wellness Summit. It contains 6 interviews by top female health professionals plus two workout videos and 3 bonus videos on mind-body wellness with MyHealthSpin Founder Lori-Ann Rickard.

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Kate is a personal trainer with Pointe Fitness. She is a certified strength and conditioning specialist, who is passionate about working with women and young athletes.

During the WMBW Summit, Kate taught us how to track our nutrition, which app is her favorite for doing so, and which numbers we should pay attention to. I bet I wasn’t the only person who was surprised when she said, “If you don’t eat enough, you won’t lose weight, because your body is going to store what you eat.”

She also talked about why strength training is important for women and taught us how to get started. Kate said it doesn’t matter whether we commit ourselves to working out at a gym or at home, as long as we commit ourselves.

You can see Kate’s interview and receive a printable list of the key takeaways and quotes by purchasing the 6-day summit video collection at 50% off for a limited time! Buy it now for only $7.50 with promo BEWELL at checkout!

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Buy it now for only $7.50 with promo BEWELL at checkout!

This is an amazing value for such helpful health, fitness, childcare and wellness insights from experts in women’s wellness. Plus, for even greater added value, we are including the following bonus materials:

1. New video on Managing Stress
2. New video on Staying Connected
3. New video on Clearing Your Mind
4. New Pilates workout video

Plus . . .
Exclusive downloadable broadcast notes from ALL of the videos, to put these wellness insights at your fingertips!

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Join MyHealthSpin Founder, Lori-Ann Rickard, for today’s video. Simply visit our WMBW Summit Landing Page now to watch for FREE!

Be sure to tell all of your friends and share it on social media, as each video is live for one day only.

#WMBWSummit

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Yesterday was Senior Citizen’s Day. While we celebrate the amazing seniors in our life, it’s time to discuss something that is all too real in the elderly community: malnutrition. Today, we are going to discuss the signs of malnutrition in seniors, possible causes and what you can do to be sure your senior is healthy.

It’s very important to be able to recognize the signs of malnutrition in seniors.

First, next time you’re at their house, check their cupboards and refrigerator. Do they have enough food in there? Is the food they have healthy? Or are they living off packaged and processed foods? Granted, sometimes getting seniors to eat junk food is better than not eating at all. It is important, however, that they are eating a well-balanced diet. If their fridge and pantry aren’t properly stocked, it’s time to go to the grocery store and pick up some healthy food and snacks for them. Also, make arrangements to get them to the store on a weekly basis. This way they don’t have to feel burdensome and will always have fresh food in the house.

Second, monitor their weight. Senior citizens can thin, but if they suddenly look gaunt or thinner than usual, it could be a sign they are not eating properly. Because seniors don’t tend to eat a lot, their meals need to be packed with protein and good fats to give their body’s the nutrients they need. If their diet is lacking in healthy fats and protein, they will lose weight rapidly.

Third, know the side effects of the prescription medication they take. Maybe weight loss or loss of appetite is a side effect. If it is, and it’s causing a problem for your loved one’s health, it may be time to look at a new drug or get them off of it completely. Seniors are often on a lot of medication, so it’s important to know the side effects of all of them.

So, what are some of the causes of malnutrition in the elderly?

Sadly, one of the main causes of malnutrition in senior citizens is poverty. Seniors are often on an extremely fixed income and are too proud to ask for help. Therefore, they are forced to let their nutritional health suffer. Or, they simply may not have a means of getting groceries. A lot of seniors don’t drive, and food spoils quickly. So they may be unable to get to the store on a weekly basis to get milk, bread and fruit. Therefore, they must rely on food that is less perishable and processed, which, in turn, is less healthy.

Another cause of malnutrition in seniors is related to a loss of appetite. As people age, their taste buds change. Mix this with the fact that a lot of medications decrease one’s appetite and it’s a recipe for disaster. You will often see seniors push food around on their plate or barely eat at all. If they’re not eating, they can’t get the proper nutrients their body needs.

Also, eating has a very social component. Sadly, most seniors live alone and they see no sense in cooking for themselves. Sometimes the loneliness can be enough to cause a decrease in appetite. Or they simply no longer care to cook. It’s too much work and hassle to cook for themselves.

What can you do the ensure your senior is healthy?

First, consider supplementation if necessary. Talk to your loved one’s doctor about adding a multivitamin to their diet. This way you know they are at least getting the nutrients their body needs, even if their appetite is lacking.

Second, schedule a home meal delivery service like Meals On Wheels. This way they will have hot, nutritious food delivered right to their door daily. This will prevent them getting burned out from eating the same food all the time. It will also eliminate the need to cook and go to the grocery store.

Third, keep in mind that dehydration can be just as devastating as malnutrition. Have your senior incorporate food with a high water content in to their diet. Some foods that are high in water are cucumbers, tomatoes and beets.

If you still feel as though your loved one isn’t properly caring for themselves at home it may be time to considering getting them in to an assisted living. To learn more about assisted livings you can check out my book Choosing an Assisted Living Facility. I hope you found these tips helpful to care for your loved ones in the best way possible.

For more healthcare tips for you and your family, check out my workbook for dealing with caring for your children, as well as your aging parents: Life in the Sandwich Generation. Life in the Sandwich Generation is a workbook filled with information, tips and tricks for managing the demands needing to care for your aging parents, as well as taking care of your children. It details how you can involve your children in the process, how to learn more about your parents health and finances, while still making time for yourself and your spouse. You can find it here for only $10!

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First, continue the conversation with your doctor. If he or she is the person who recommended dietary changes, they should have given you some guidelines. If you didn’t receive any instructions, call the doctor’s office to ask for more information.

You’ll want to know what your diagnosis is, and how diet affects you because of it. Ask which foods are recommended and which foods are restricted. Ask if they have any recommendations of where you can go for more information or recipe ideas.

As you review the list of approved foods, consider which of your usual meals will still work. Also think about which meals will work if you substitute a restricted ingredient with an approved ingredient. Working with your familiar meals where possible will lessen the feeling that something is being taken away from you.

Once you have your “yes” and “no” foods, and know which of your recipes you can work with, do some research to add to your meals and snacks plan. The Internet can be a great resource. Search using your diagnosis as one of your keywords. For example, “recipes for cardiac patients.”

You might also try the cookbook section of your local bookstore. There are cookbooks out there for all sorts of diets, including for certain medical conditions, like diabetes, for example.

Diagnoses can come with a lot of anxiety, and receiving food restrictions can feel like even more is being lost. With good planning and a little creativity, your new diet can satisfy you nutritionally and bring comfort.

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