What to Eat & Why

Nutrition Workshop Recap

During our nutrition workshop we talked about how the health of the people of the United States has been drastically decreasing and how our nutrition is hugely to blame. We have an entire industry selling medication for preventable diseases… What if we could reverse this trend?

The fundamental problems with our nutrition is that 

  • we over eat, 

  • we're malnourished, and 

  • we're overburdened with toxicity and unwanted chemicals that take energy to digest and eliminate from our bodies. 

Good nutrition requires a healthy gut system and microbiome in our bodies, which was the focus of the lecture. We talked about the kinds of behaviors and foods that cause a leaky and dysfunctional gut which predisposes us to becoming allergic to our foods and our environment. This in turn has caused a drastic rate of increase of auto immunity in our communities. Our microbiome, the probiotics and prebiotics, are what keep our guts healthy and we should be striving to include these in our diet. 

We also touched on macro and micro nutrients, how they add up to give us what we need for proper metabolism, and how they can be neglected and cause weight gain and malnourishment.

Here in the practice we focus on Neuro-Strucural Correction which looks at restoring the connection between the brain and the body (like the digestive system)

Here in the practice we focus on Neuro-Strucural Correction which looks at restoring the connection between the brain and the body (like the digestive system). We shared a study about irritable bowel syndrome (IBS) being caused by improper nerve signals to the gut. This is why so many of our patients report having better digestion when they are under regular care. 

In the end we reiterated that nutrition needs to focus on healing the gut, eating whole nutritious foods, and how supplementation can help to round out our nutrition so that we make sure we're getting everything we need to live a healthy life free of disease.

Health Challenge Day 4: No Added Sugar

Health Challenge Day 4:  No Added Sugar

Health Challenge Day 4: No Added Sugar

Everyone feeling limber from your spinal mobility? Now imagine if you did that every day! You would be a new person.

For Day 4 we are moving in the the nutrition side of our challenge with… No added sugar.

What counts as added sugar? Anything where the sugar doesn’t come naturally with the food. So fruit is approved, however adding sugar or honey to your coffee is not.

Be sure to check out your nutrition labels. You might find yourself surprised by how much sugar is in seemingly healthy items you eat every day. People are often surprised by how much sugar is in salad dressings, smoothies and other pre-made “health drinks”, bread, cereal, milk, yogurt, and even supplements. If you find your supplements have added sugar, let us know and we can recommend some higher quality options for you.

How to Win:

To qualify to win the raffles, post evidence of you and/or your family and friends completing the Challenge of the Day on social media.

  • This could be a photo or text on facebook, instagram, or twitter, sharing the original Challenge of the Day post, or commenting on the blog post. Don't have Social Media? Talk to Kristen about how to qualify.

  • Be sure to include the #platinumhealthchallenge so we can find you!

To qualify for the weekly raffle drawing, complete 5/7 challenges for the week (Sun - Sat). To qualify for the Grand Prize Raffle complete 13/21 challenges throughout the month.

**Weekly Raffles will be drawn on Sundays. To win you must be able to come by the practice to pickup your prize. We will not be mailing items.**

Platinum Health Challenge

Our annual Platinum Health Challenge starts tomorrow, Sunday Feb 17th. Don’t miss our on your chance to win raffle prizes and practice some healthy habits while you are at it!

Platinum Health Challenge starts SUNDAY and this year we have added more chances to win and even cooler prizes including items from 

  • WholeFoods, 

  • ButcherBox, 

  • BeautyCounter, 

  • Squatty Potty,

  • and more! 

How to Win: 

  • Complete the Challenge of the Day, posted at 6 pm the night before on our Blog, Facebook Group & Page, Instagram, Twitter, and LinkedIn) Sun Feb 17 - Fri March 8

  • Post evidence of you and/or your family and friends completing the Challenge of the Day on social media. This could be a photo or text, sharing the original Challenge of the Day post, or commenting here on our Blog. Be sure to include the #platinumhealthchallenge so we can find you!

  • Collect points to qualify for raffles.

    • Weekly Raffle: Complete 5/7 raffles for the week (Sun - Sat)

    • Grand Prize Raffle: 13/21 raffles through the month 

Previews for the week of challenges will be in our newsletter the Platinum Advisor. If you haven’t already, be sure to subscribe via the form on our sidebar. 

**To win you must be able to come by the practice to pickup your prize. We will not be mailing items.**

Nutrition Workshop: What to Eat & Why

KickoffParty_google.jpg

February’s Worksop is on Nutrition: What to Eat and Why.

We know you are all full of burning questions when it comes nutrition does and dont’s. Come to our workshop on Tuesday Feb 12 at 6:30 pm and bring your questions!

  • Learn the why behind what we should eat and what to avoid for lasting health

  • Discuss tips for better nutrition decision making

  • Learn the most common misconceptions that mess up your progress.

PLUS… Patient Appreciation Month Kickoff!

  • Come learn the details of our Health Challenge running Feb 17 - March 8, how you and your family can participate, win some awesome prizes, and learn healthy habits while you are at it!

RSVP via the form below because space is limited!

Name *
Name

Keto, Paleo, Fasting?

Paleo, Keto, Fasting... whats the difference, what is good, and what is not so good?

Dr. Karo will help you navigate your questions about each of these diets, and outline what you need to know to successfully adopt any nutrition program.

Our workshop for September will be held on Tuesday Sept 18th at the usual time of 6:30 pm.The topic: Top 5 Things you Need to Know about Diet.

If your social media looks anything like ours, it has been overrun with articles, recipes, success stories, and failures about the recent Keto, Paleo, and Fasting diet trends. It can be hard to discern what is good, what is bad, and what is right for you!

Dr. Karo will help you navigate your questions about each of these diets, and outline what you need to know to successfully adopt any dieting program.

Name *
Name

Platinum Chiropractic Health Challenge Day 7

Tip: Read your ingredients. Sometimes sugar is added where we least expect it. 

For Day 7 of our Patient Appreciation Health Challenge we are Skipping the Sugar and Processed Carbs. No quit sure what constitutes as processed? Ask us in the comments section and we’ll let you know! 

Meal Prep Recipes

As promised, here are a few recipes to help you with this weekend's challenge. Preparing your meals ahead of time is a great way to make sure you eat healthy all week long, even with a busy schedule. 

Tips:

1) You can substitute chicken for any kind of fish and substitute the listed veggies for your favorites. 

2) If you prefer, you can cook the chicken plain and add salsa/pico de gallo to your bowls later.

Chicken Veggie Bowl

Ingredients (Makes 10 Meals):

  • 20 ounces baked sweet potato
  • 20 ounces cauliflower rice
  • 40 ounces of romaine lettuce
  • 5 cups/40 ounces roasted asparagus, chopped
  • 5 cups/40 ounces roasted broccoli florets
  • 5 cups/40 ounces roasted brusselsprouts
  • 40 ounces prepared Grilled Chicken

Directions:

  1. Set oven to 375 degrees
  2. Place cubed vegetables on a large baking sheet. Drizzle lightly with olive oil, season with kosher salt and pepper, and roast in the oven for 40-50 minutes.
  3. In a small bowl, combine spices and seasoning of your choice. A good combination is garlic powder, paprika, salt, and pepper. Drizzle oil all over chicken and generously coat with seasoning mixture, shaking off excess. Grill chicken (5-6 min per side) or place chicken on a sheet pan with 1 or 2 lemon slices on each piece. Put baking sheet in the oven until chicken is cooked through, about 20 minutes.
  4. Make your cauliflower rice, follow the direction on the package.
  5. To prepare your bowls, separate ingredients into 8 separate travel containers. 
  6. Place 1/4 cup sweet potato, 1/4 cup cauliflower rice, and 1 cup of romaine lettuce into each container.
  7. Top with a total of 1 1/2 cups of your cooked vegetables. Mix up the type of vegetables for each bowl so you have a variety each day.  
  8. Add 4 ounces or 1/2 cup of your cubed chicken.
  9. Now you have 10 meals ready to eat!

Notes:

1) You can substitute banana for any fruit of your choice. Apples and frozen strawberries are also a great choice.

2) Vital Proteins Collagen Peptides can be purchased at Whole Foods in the supplement section.

Breakfast Smoothy

Ingredients:

  • 2 handfuls of kale
  • 1 handful of spinach
  • ¼ cup banana
  • ¼ avocado
  • 1 cup coconut water
  • ¼ cup ice
  • 1 tbs Chia Seeds  
  • Option: 1 serving of Vital Proteins Collagen Peptides for some protein

Directions:

  1. Blend! You can add less or more ice depending on your consistency preference. 
  2. To meal prep for the week, divide veggies and fruit in advance. You can store them in the freezer in ziplock bags or mason jars to avoid plastic. 

Tips:

1) To stop avocado slices from browning, squeeze with some lemon or lime juice.

2) Divided portions into storing containers once the burgers have cooled. 

Avocado Burger

Ingredients (Makes 10 burgers):

  • For the Burger
    • 4 lbs ground beef
    • 1 medium red onion, minced
    • 4 tablespoons Dijon mustard
    • 4 teaspoon granulated garlic
    • salt and pepper, to taste
  • 2 avocados, pitted and sliced
  • Lemon juice
  • Pico de Gallo
  • 10 cups of Butter Lettuce
  • 50 Ounces of Sweet Potato
  • 8-10 Cups of Sauerkraut – recommend (https://www.farmhouseculture.com/kraut)

Directions:

  1. For the Burger:
    1. Follow this amazing recipe from Paleomg. Just multiply the recipe x4. The Perfect Burger
  2. Roast sweet potatoes on a large baking sheet, drizzle lightly with olive oil, and season with kosher salt and pepper.
  3. Top burger and other ingredients on butter lettuce
  4. Each serving should have 1 burger, about ¼ avocado, scoop of pico de gallo, 1 cup of butter lettuce, 5 ounces of sweet potatoes, ¼ cup of sauerkraut

Platinum 21 Day Purification Program

Finding yourself a little hesitant to join this year's group Platinum 21 Day Purification Program? Then read this testimonial from one of last year's participants: 

"I decided to do the Platinum 21 Day Purification Program even though I was a bit skeptical, but I thought it would help jump start my journey to get healthier.  The results were so much more than I could have ever anticipated.  I felt amazing during the program.  I did not even realize that I was not feeling well until I started the Platinum 21 Day Purification Program.  I had just been so used to being tired and blah all the time.  During  and following this program I regained my energy, I lost some weight, my skin looked better, and overall I felt so much better."

So what is the Platinum 21-Day Purification Program? It is a structured program that combines eating whole foods, drinking nutritious shakes, taking supplements made with whole food ingredients, and exercise to help you reset and build healthy lifestyle habits.

The menu includes a varied abundance of fresh vegetables and fruits for the first 10 days, with select proteins added on day 11. Meanwhile, the supplements support our body’s ability to digest and remove naturally occurring waste. The Platinum 21-Day Purification Program purifies, nourishes, and helps you find a healthy way of eating.

Participants have reported:

  • Increased Energy Levels
  • Improved Quality of Sleep
  • Achieving & Maintaining Healthy Weight Goals
  • Reduced Bloating
  • Stronger Immune System Function
  • Reduced Headaches
  • Stronger & Healthier Hair, Nails, & Skin

Don't miss your chance to participate in this year's program and jumpstart the health oriented changes you have been putting off. Space is limited.

Email Kristen at info@platinumchiroca.com for details. 

30 Day Health Challenge Day 23

Day 23: No Artificial Sugars. You should all be pros at this one by now! #platinumchirochallenge

Below are some illustrations from the National Geographic article "Sugar Love" by Richard Cohen in the August 2013 issue. 22.7 teaspoons a day! That "is how much sugar the average American eats each day." As you can see in the illustrations, the American Heart Association's recommended daily limit for an adult male is 9 tsp. This amount is shown via the blue line. Take a look at how much of that daily limit is met with only 8 oz of low fat fruit yogurt.

30 Day Health Challenge Day 21

Tomorrow is your next chance to win a prize: a jar of yogurt from Living Cultures Superfoods

Day 21: Add Vegetables to Every Meal

To qualify for this week's prize: Take a picture of your best vegetable filled meal and include the recipe in the caption. Post it on Facebook or your Instagram page and include #platinumchirochallenge.

Our guest judges from Living Cultures Superfood will vote on the winning picture and the winner will receive a 16oz jar of Living Cultures yogurt. 

You must post your picture by Monday 9/4 at 11pm to be eligible.

Good Fats, Bad Fats?

HealthyFats

We have all heard by now that fat can be good for you and it’s not always the enemy it was portrayed to be. Starting from the 1950’s with the “fat free” movement, foods were stripped of fat and replaced with high amounts of sugar. However, fat is actually essential to our health in a myriad of ways, and we are now seeing the ramifications of that deficient diet in people who have grown up in the “fat free” era. Not all fats are the same and I would like to help guide you as to which ones you need and which ones to avoid. 

Saturated fats are the healthy fats found in products like butter, cheese, coconut oil, avocados, egg yolks, nuts, whole raw milk, and meats. 

What? Butter, cheese, and meats can be good sources of healthy saturated fats? That is correct!

However, as Dr. Mercola says, “you must be vigilant against hydrogenated vegetable and seed oils, which are unsaturated fats that have been artificially manipulated into saturated fats. These are also known as trans fats, which interfere with your insulin receptors and put you at risk of chronic diseases like cancer, heart disease, and diabetes. It’s the trans fats found in margarine, vegetable shortening, and partially hydrogenated vegetable oils used in low-quality products that are to blame (the confusion about healthy vs. unhealthy fats). These are the unhealthy fats that you must avoid at all costs.” *

Why are healthy fats so important? Well, you need fat to make brain tissue, nerve tissue, and all the vessels in your body. In fact, 60% of your brain is made of fat, and half of that fat is from docosahexaenoic acid (DHA). DHA along with its partner eicosapentaenoic acid (EPA) are found in Omega 3s. We find Omega3s in wild organic animals, especially fatty fish like salmon.

Unfortunately, the majority of Americans do not get enough good fats in their diets. Unless you eat fish a couple times a day, and only eat wild pasture animals, you are probably deficient in Omega 3s. The best solution we have to correct our deficiency is supplementing with fish oil. Obviously not all fish oils are the same. So you need one that is very high quality in order to get the most from the oil and avoid toxicity. 

At Platinum Chiropractic we focus on Neuro-Structural Correction. This requires us to make sure your nervous system has the proper building blocks to heal and create healthy nerve tissue, while we are correcting it. That is why we recommend Protocol for Life Balance Ultra Omega-3. It is the highest quality fish oil with minimal processing. Our fish oil also has a natural and proper balance of EPA to DHA ratio, which your body recognizes as fish and absorbs it with ease.

 * http://www.mercola.com/nutritionplan/beginner_fats.htm

Nutrition Seminar: Tuesday March 29 @ 7:30 pm

  • Do you know what kinds of foods to eat? 
  • What kinds of food to avoid? 
  • What supplements are a must and which ones to avoid? 
  • Do you know the best times to eat?

If you would like to find out more about eating for your health and performance, this is the nutrition talk for you. We will be meeting in the front lobby of NC Fit, 400 Saratoga Ave. San Jose CA 95129.