healthy foods, healthy eating, healthy diet, nutrition, mindful eating,

8 Healthy Foods that Help You Maintain Energy While Losing Weight

healthy foods, healthy eating, healthy diet, nutrition, mindful eating,

One of the most difficult parts about dieting for weight loss is the dramatic shift in energy levels you begin to experience if you don’t eat enough healthy foods. It is hard to stay motivated to keep going on a diet plan when you barely have the ability to get up out of bed in the morning. Fortunately, it doesn’t have to be that way. There are some healthy foods you can add to your diet which both promote weight loss and boost your energy levels.

Here are healthy 8 foods that help you maintain energy while losing weight:

  1. Beans – Legumes are packed with good starches and add both fiber and probiotics to your diet. The protein they release is slow-acting, giving you energy for longer and keeping you from becoming lethargic throughout the day.
  2. Sweet potatoes – Contain nutrients, fiber, and slow releasing carbohydrates. Exactly what you want to keep your energy up.
  3. Oats – Steel cut whole grain oats will contain more nutritional value than regular oats. They are high in fiber, help with water absorption, and help clean out the intestines. Oats also help to regulate energy levels and prevent spiking glucose levels (and insulin).
  4. Berries – Blueberries, blackberries, currants, and raspberries (any red or dark colored berry) are great for providing sustained energy. These berries are high in natural sugar to boost your energy and contain lots of antioxidants to help your immune system. Oh, and they are delicious too!
  5. Seeds – Chia and Flax seeds are among the best. Not only do they have healthy fats but they are (big surprise) another great source of fiber. Chia seeds absorb liquids and create a kind of gel that helps you keep full long after you have eaten.
  6. Fish – Fish are full of healthy fats (omega-3 in particular) and other nutrients. Some of the longest living and healthiest cultures on Earth live on a diet consisting primarily of fish and rice.
  7. Rice – Surprisingly, white rice is better for you in many ways than brown rice is. Aim for shorter grain white rice for a good boost of energy and healthy carbohydrates. These will help keep you hydrated and fill you up too.
  8. Avocado – One of the best sources of healthy monounsaturated fat. Eating avocados can lower cholesterol levels and provide good fats for the body to use for energy. They give are a good source of fiber, and support weight loss by providing sustained energy to the body.

It is important to note that adding these healthy foods is not a substitute for exercise or eating less calories per day. Everyone is unique and has their own nutritional requirements. Only through careful measure of how you feel and what the scale looks like will you truly succeed in your weight loss journey. Another thing to note? Don’t be afraid of fat. While carbohydrates trigger your body to produce insulin, they also trigger your body to produce hunger hormones. Fats, on the other hand, are primarily responsible for triggering your body to be satisfied. A few healthy fats from nuts or coconut oil between meals will fill you up and promote overall health. You can learn more about building a personalized nutrition plan by contacting Michael Forman and his experienced team. Call today to set up an appointment.

305-741-2102

The Importance of a Happy Colon

Many of us are getting familiar with the importance of a healthy diet these days, learning how to lower our glycemic intake and eat whole foods to reduce major health risks. Many serious health problems start in the colon. It is not common to think about one’s colon health, in fact many times we isolate the issues going on in the lower abdominal region. It is important to understand that the health of one’s bowel system is vital to optimal health.

Nothing can make for a worse day than waking up and getting that bubbling feeling in your stomach. It leaves you feeling miserable and unsure of yourself from the time you wake up until the time it goes away. But besides an uncomfortable feeling, poor colon health can lead to something much worse than indigestion and diarrhea. Here’s why the colon is so important and why it is a good idea to keep it in good working order.

The colon is another name for the large intestine, which is one of the most important parts of your digestive system. Its primary role is to both reabsorb electrolytes and water into your body and to eliminate waste. When the colon is working properly, you have regular bowel movements that pass easily through the large intestine with proper consistency. When things aren’t working down there, things can get a little complicated. A few signs that your colon is not functioning as it should be are constipation, excess gas, bloating, and diarrhea.

One risk of having an unhealthy colon is that you could end up developing polyps, which are small growths that occur on the lining of the colon. Most of the time, polyps are benign and don’t have any negative symptoms, but they can develop into cancer. As one of the most common cancer-related causes of death, colon cancer is a serious problem that you should be on the lookout for if you notice a change in your digestion.

How Can You Ensure Good Colon Health?

There are a few things that you can do to make sure that your colon is as healthy as possible:

Make sure you move around and exercise on a regular basis. One of the biggest risk factors for colon cancer is obesity, especially when fat is concentrated around the belly. Aim for moderate to vigorous activity for multiple days a week. It’s best if you aim higher than the “recommended suggestions” by many health organizations, but also, know your limits so as not to injure yourself.

Foods rich in fiber are your colon’s best friends. Add whole grains and legumes into your diet to keep everything moving smoothly—bran, barley, beans, nuts, oatmeal, and anything else you can get in there.

Cut down or eliminate processed and red meats. Processed meats will include anything that has been cured, salted, smoked, or produced with the use of chemical preservatives. Unfortunately, this includes popular treats such as bacon and beef jerky. Instead of eating that T-bone steak for dinner, try a smaller portion of meat, and load up on the vegetables and fruit. Both contain insoluble fiber, which is great for your colon. Aim for 5 servings a day, leaning more heavily toward vegetables.

Colon cancer is one of the most preventable types of cancer. Nevertheless, a lack of public knowledge on the subject has made it the second leading cause of cancer deaths in the United States. With years of experience treating and educating people, Michael Forman, DOM, can help you keep your colon health at a maximum.

To learn more about how to prevent colon cancer and promote colon health, call us at 305-741-2102 to book an appointment today.

Acupuncture for Depression

Not a lot of people know that acupuncture is highly effective means for treating depression. Typically, antidepressant medications cause many unwanted side effects which can include common symptoms of depression. Taking prescription drugs only masks symptoms of depression. Traditional Chinese Medicine works to bring the organ systems and the brain into balance, which is far more effective and less expensive. Rather than taxing the body’s organ systems, Acupuncture works to strengthen them. In fact, research has revealed that acupuncture can help improve depression.

Acupuncture for Depression

Western Results Vs. Traditional Acupuncture Results

Depression is often treated through many months of therapy before any results can occur as stated by the Anxiety and Depression Association of America. In Western medicine, depression is treated through medication that comes with potent side effects and taxes the body’s organ systems.

On the other hand, acupuncture has been proven to alleviate anxiety and lessen the symptoms of depression, even in one treatment. This means that acupuncture addresses the biological root of the depression and where it stems from, instead of merely dealing with the symptoms.

Why Acupuncture Works for Depression

The theory behind acupuncture is that it restores, builds and redirects the “Qi” or life energy within the body. Although there are people who don’t subscribe to this idea, Oriental medicine experts have actually revealed that “Qi” pertains to the chemical reactions and metabolic functions in the body.

Needles are inserted close to nerves in the problem area, which then prompts the brain to produce feel-good chemicals that alleviate pain and anxiety. This allows your body to heal itself without having to resort to expensive medications that comes with undesirable effects.

The reason why acupuncture has garnered an ever-growing large following in the past decade is because it works. Science has also backed this up. In a study published in 2013, students who underwent just a 20-minute acupuncture session, reported feeling better compared to the group that didn’t.

Although everyone is different and healing is does not have a predictable pattern, it remains that acupuncture is a far healthier option for those interested in bypassing the well known disadvantages that comes with chemical medicines.

 

Acupuncture for Female Infertility

Acupuncture has been an age old form of alternative medicine in the east. Its benefits have been long enjoyed by many and covers a broad range of ailment, diseases, and conditions. Unknown to many, acupuncture is also a good treatment for infertility.

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How Acupuncture Helps Infertility

Acupuncture treats infertility successfully by addressing areas such as hypothyroidism, hyperthyroidism, endometriosis and more—some of the most common causes of infertility in women.

More than just tackling problem areas, acupuncture also increases blood flow to a woman’s endometrium, thickening the lining of the uterus so a fertilized egg adheres better. This results in the likelihood of a miscarriage being less.

Starting Acupuncture Treatment

Acupuncture has many similarities with physical therapy in terms of process. In the case if insemination, patients  are usually advised to undergo anywhere from three to four months of treatment before the planned insemination, which can be either through natural, donor-egg transfer, or in-vitro means.

In a 1996 publication by Stener-Victorin et al., doctors have suggested that women receive acupuncture treatments in combination with traditional and herbal procedures for the most effective outcome.

Typical Infertility Conditions That Can Be Treated with Acupuncture

Acupuncture is ideal for women suffering from fallopian tube spasms. Through acupuncture, a woman’s fallopian tube is expanded back to its normal state. Those who have been troubled with unexplained infertility, repeated miscarriage, polycystic ovarian syndrome (PCOS), as well as luteal phase defect can garner positive results from incorporating acupuncture into their month-long treatments.

Acupuncture for Male Infertility

Acupuncture has a long list of proven benefits that are recommended by experts for both males and females. Although infertility treatments are commonly utilized by women, acupuncture is versatile in its ability to address infertility problems in men as well. In the past decades alone, sperm quality and the average sperm count in Americans has gone down to as much as 40% due to various factors brought on my modernity.

Acupuncture for Male Infertility

What Research Says

Research has shown that herbal medicines and acupuncture are effective treatments for individuals looking to enhance their fertility. In fact, in the book ‘The Infertility Cure’ by Randine Lewis, a PhD researcher, says that acupuncture can significantly increase sperm count percentage without any negative effects.

Sperm quality and production can also be improved by acupuncture by restoring hormonal balance.

How Acupuncture Works in Aiding Infertility

Acupuncture subscribes to the premise that all living creatures are formed with life energy called “Qi,” which circulates within our body’s subcutaneous space and inner pathways. Blockage and stagnation of these pathways can cause many health issues and diseases.

Since acupuncture effectively frees any blocked pathway within the body, it allows this energy to properly circulate again. Chinese medical experts state that restoring the natural balance of the body can provide treatment for male infertility.

Holistic Male Infertility Treatment Using Acupuncture

Chinese medical experts recommend using acupuncture in a series of treatments that take into account lifestyle factors, herbs, nutrition, exercise programs, as well as stress recovery for the best possible results. Any of these can be useful in aiding the effectiveness of an acupuncture program for infertility.

Some additional ways men can improve sperm quality along with acupuncture are eating organic foods, taking food-based supplements such as selenium and fish oil, avoiding saturated trans-fats, and maintaining normal body weight.

Acupuncture also helps a person manage stress levels better, which aids in all body system support; because of this acupuncture has a positive effect on male fertility.

Traditional Chinese Medicine in Treating Weight Loss

There are numerous methods and programs for weight loss that are advertised over the internet and even locally within your area through weight loss programs. Many people opt for clinical procedures that may or may not provide the results desired. As a rule of thumb, it is always best to try natural ways of losing weight, which is where Traditional Chinese Medicine (TCM) comes in.

The effectiveness of TCM in treating weight loss has been recognized for thousands of years.  It’s main focus is to improve the Liver, Spleen and Pancreatic function. It is well known that the imbalance of these organ functions contributes to obesity. Body reprogramming is introduced with acupuncture in treating weight loss. Before any TCM treatment starts, a thorough evaluation on the person’s condition is performed. All symptoms of the body are noted and will determine what kind of treatment is applicable.

TCM is proven to provide effective weight management solutions through the following methods:

Acupuncture

Acupuncture is a major key in treating weight loss. It helps promote metabolism, helping the body assimilate nutrients in our food and nutrient intake from healthy foods. It targets vital body and ear points that help increase endorphin release and promote metabolism function. Acupuncture sessions will vary for each person depending on their level of obesity and their personal goals.

Herbal Medicine

Herbal medicine plays a big role in helping a person loose weight. TCM physicians recommend decoctions of specially selected herbs to clean and heal the Spleen, Pancreas and Liver, thus enhancing functionality of the organs to support optimal digestive function. Herbal medicine also provides therapeutic effects to the body; cleanses the blood to help eliminate fats and boost energy.

In addition to the benefits of acupuncture and herbal medicine in supporting weight management, it is recommended that healthy lifestyle and balanced diet be practiced to support ones overall wellbeing. Traditional Chinese Medicine can help to make a major difference in weight loss and overall healthy lifestyle support.

 

Acupuncture in Treating Pain

Pain can manifest in any part of the body. It can be caused by tissue or nerve damage. Anyone who has had long term injuries knows that chronic pain can last longer than expected and can be very disruptive as it gets in the way of our daily lives. Western medicine treats pain with recommended doses of chemically formulated medicine, which simply mask the pain rather than treating the root issue. Acupuncture uses specific points on the body to promote healing and to relieve pain.

Acupuncture is especially good for treating pain, whether it is acute or chronic, because it allows the Qi (energy that flows through the body) and Blood to move. Getting Qi and Blood to move helps relieve stagnation and therefore helps relieve pain. Acupuncture sees pain as an impediment of the Qi and Blood. If this happens, organs or muscles in the body cannot function normally and produces pain with discomfort as a result. Since acupuncture uses a holistic method of treating pain, it not only targets the pain, it heals the body as a whole, harmonizing all organs to work together that results in an overall health restoration.

Acupuncture is proven to be effective in the following areas:

  • Acupuncture helps reduce pain caused by fibromyalgia, osteoarthritis and other common pains such as headache, neck pain, muscle pain and back pain among others.
  • Acupuncture helps restore nerve function, thus improves blood circulation in the body and restores the part of the body where pain originates.
  • Acupuncture decreases the patient’s dependence on Western medicine that often causes unpleasant side effects.
  • Acupuncture helps boost energy levels in the patient’s body for a more active daily routine.
  • Acupuncture not only relieves pain, it improves overall wellness of the body.

Physicians recommend Traditional Chinese Medicine (TCM) in treating pain since it uses natural methods such as acupuncture and herbal medicines.

 

Acupuncture in Treating Anxiety

Anxiety is one of the most common mental disorders that people suffer from. It is brought about by stress and depression from various factors in one’s community, family and much of the time, oneself from a troublesome past. At some point in a person’s life, one can undergoe a period of anxiety which can be mild and on other occasions, leads to panic attacks.

It is believed that the only person who understands someone suffering from anxiety is the one who has undergone or is undergoing the same problem. This is often times true, however, there is a special approach that has been discovered centuries ago for the treatment of treating anxiety.

The Role of Acupuncture in Treating Anxiety

To treat anxiety, acupuncture aids to calm the Heart, Liver, Lungs, Kidneys, Shen (Spirit) and Spleen. These are the main groups of organ systems according to Traditional Chinese Medicine (TCM). When a person is having an anxiety attack, all parts of the body like organs get imbalanced and muscles get tense. Acupuncture’s method in treating anxiety is to relax every muscle in the body by releasing tension and to bring the body systems back into balance. By doing this we naturally release serotonin providing a chemical balance in the brain to take place, thus relieving emotional stress.

The Role of Herbal Medicine in Treating Anxiety

Chinese herbal medicine is a natural remedy for anxiety. Chinese herbal medicine used herbs that have been used for thousands of years to bring the body into balance and support optimal organ function. This is unlike prescription drugs because natural herbs assist in supporting the body in its healing process, rather than tricking the body into thinking it has the necessary chemical to function, and then causing a false production of hormones which causes the body to go further from its natural state of balance (homeostasis). TCM practitioners offer patients combinations of herbs to calm the Shen (“Mind” or “Spirit”) and bring the body’s vital organs into balance, supporting their optimal function.

Acupuncture is an Option for Multiple Sclerosis (MS)

Millions of people across the world and over 200,000 individuals in the United States alone suffer from multiple sclerosis (MS), an autoimmune disease which damages nerves in the brain and spinal cord. Individuals suffering from this debilitating disease experience nervous system impairment, which disrupts the brain’s communication with the body. MS produces a number of symptoms, often including fatigue, pain, muscle weakness, and sensory problems (especially eyesight).

The disease is especially difficult for sufferers and their friends and families because there is no known cure for MS. There are, however, some steps that people can take to help with recovery and to minimize the severity of symptoms. Typically, treatments seek to improve motor function after an attack and work toward preventing further attacks. Sometimes, doctors prescribe medications for this purpose, but while somewhat effective, they can have adverse side effects that some patients find intolerable.

Another treatment for Multiple Sclerosis is physical therapy, which can help promote healthy motor and neural function in affected individuals. Through changes in exercise patterns and diet, patients can reduce the inflammation that arises with MS. Reduction of inflammation then leads to an alleviation of symptoms as well as an improvement in some pre-existing nerve damage.

Acupuncture is also an option for those individuals with MS. In fact, it is a very attractive option. Through the stimulation of specific points on the skin using thin needles, the flow of energy throughout the body is altered to positive effect. Typically, 4 to 12 areas will be stimulated per treatment session, and 6 to 10 sessions are required to determine whether the treatment is working. For MS, acupuncture has been shown to be effective in the relief of many symptoms, including sensory problems (tingling and numbness), depression, pain, spasticity, and some organ issues (particularly bladder problems).

Often, acupuncture points on the scalp are chosen based on what symptoms the patient is experiencing. When combined with moxibustion, acupuncture can significantly reduce recovery time. Acupuncture is most effective when coupled with changes in diet and physical therapy. Over 87% of patients have seen immediate improvement after just one session. In many cases, acupuncture patients see better improvement in their condition than they did with traditional treatments.

Acupuncture is effective not only in relieving the symptoms of MS and other autoimmune diseases but has also proven beneficial in the alleviation of their causes in some cases. If you suffer from one of these debilitating illnesses, seeking a consultation with a certified acupuncturist is a worthwhile option. Just because you have an illness does not mean you can’t go on living, and acupuncture offers you a way to do that.

From now until April 15, Dr. Michael Forman and his staff will be donating 10% of proceeds from paid booked appointments to the National MS Society.

To book your appointment today or to learn more about how Dr. Forman can help you with your MS symptoms, call 305-741-2102.

heart health, cardiovascular health, heart disease, miami heart health, acupuncture for heart diisease

Celebrate Your Heart with Acupuncture

Everyone wants to live a long, happy, and healthy life. Improving your heart health is an effective part of increasing your longevity. February is American Heart Month, and there’s no better time to learn how acupuncture works as a safe preventative measure against heart disease. Acupuncture can also help to improve heart function among people diagnosed with, and being treated for, heart disease.

Take Preventative Measures

Problems, such as high blood pressure, can keep you from being 100 percent healthy, even if you’re doing everything else right. An important reason to seek acupuncture therapy is that it can lower your systolic blood pressure by the same number of points as pharmaceutical treatments, such as calcium channel blockers and ACE inhibitors, according to recent studies. How treatment works: An acupuncturist stimulates just a few acupoints in your body that release neurotransmitters to the area of your brain that regulates your heart, which in turn reduces your blood pressure. For best results, seek weekly acupuncture treatment to keep your blood down over the long term.

Tackle Problems Head On

If you have been diagnosed with heart disease or high blood pressure, acupuncture can help put you back on the road to good health. In addition to lowering blood pressure, numerous studies show that acupuncture helps to regulate the autonomic nervous system — the group of nerves that control heart rate and blood flow. When stimulated, sympathetic nerves slow down. This helps to return your heart rate to normal and regulates your blood as it flows through your heart. Acupuncture is often effective in relieving angina symptoms. The treatment also increases relaxation, a necessary ingredient for patients on the road to recovery.

Control Your Stress

You can’t always control what happens to you on a daily basis, but you can control how you respond. You can better handle the stresses the day brings by making sure you exercise regularly, take time to stretch, take deep breaths throughout the day, and meditate — and luckily, a daily yoga routine can help you achieve all of these things. Also, positive distractions like engaging hobbies or spending quality time with friends and family can help you reduce your stress.

Say Goodbye to Bad Habits

Ditch bad habits like smoking, overindulging in alcohol, and overeating. Trading bad habits for good ones, such as increasing the amount of fresh fruits, vegetables, and whole grains you eat on a daily basis, and reducing your salt intake — in combination with a stress reduction strategy — can help lower your blood pressure, which is crucial when it comes to preventing heart disease. In addition, you can also seek acupuncture treatment for smoking cessation.

The Bottom Line

Acupuncture is the safest and most non-invasive way to ensure you are doing the right thing to prevent heart disease and high blood pressure. And if you haven’t tried it, you’ll really be surprised how gentle, safe, and relaxing a truly effective therapy can be.

Happy American Heart Month!

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