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Start Loving your Veggies!

Eating vegetables is crucial for ideal health and wellness.  Vegetables provide so many vitamins and minerals that they are a must for EVERY meal.  Even though everyone knows we should eat our vegetables, many do not.  Below are a few tips on how to enjoy vegetables yourself and also get your children to start loving vegetables!

It is important to remember that it takes three to four tries of a food before you may start liking something you originally did not enjoy before.  Let’s focus on the dreaded green vegetable as these are often the ones most people avoid or think they do not like.

 

1.) Pick one of the vegetables below to try – least bitter ones are often easier to begin with.

Least Bitter:

Peas

Green Beans

Spinach

Asparagus

Broccoli

Brussel Spouts

Swiss Chard

Most Bitter:

Dandelion Greens

Radicchio

Kale

Collard Greens

 

2.) Pick a Compliment to add to your vegetable choice above. These will help cover up the “vegetable flavor”.

Spice:

Crushed Red Pepper

Smoked Paprika

Chopped garlic

Cumin

Ginger

Black Pepper

 Sour:

Lemon Juice

Vinegar: Rice, Cider, Wine

Fermented Vegetables – Sauerkraut, Kimchi

Salty:

Mustard

Salt

Capers

Anchovies

Olives

Feta cheese

 

3.) Pick an ingredient that helps balance out the bitterness. The goals is to add a little of the sweet or fat below.

Sweet:

Maple Syrup

Honey

Wine

Mirin

Oranges

Berries

Cooked Onions

Fat:

Bacon

Tahini

Avocado

Butters

Almonds

Olive Oil, Coconut Oil

 

4.) Pick a Method to Prepare the Ingredients.

    1. Raw
    2. Steam – Approximately 3 minutes
    3. Sauté – approximately 10 minutes
    4. Braise – 15-45 Minutes – Slow Cook until tender but still firm – This technique works well with the more bitter vegetables to minimize the bitterness.
    5. Roast/Bake – This is a great way to make Kale Chips, roast root vegetables, and help bring out the sweetness in vegetables.

 

5.) Play around with different food combinations and give them a try! If you don’t like them the first time, try preparing a different way.

Some of our family’s favorite food combinations are:

    1. Swiss Chard, oil, onions, and lemon juice
    2. Broccoli, balsamic vinegar, and olive oil
    3. Spinach or Brussel Sprouts with bacon and onions.

Check out a video we created about 3 Easy, Green Meals at our home for a few different options.

VIDEO

We will give our kids various things they can do to help us with when preparing of meals.  We have found they like to try foods they had a hand in creating.  It instills valuable tools they can use when they are older.  We would love to hear your recipes or tips you may have found successful.  We are here at Venture to help you move better, feel better, and be a better you!

  • Melanie Dockter DC CACCP

Immune Boosters – What actually Works!

Are you confused yet on what information is fact and what is myth regarding Covid-19?  We are bombarded with daily updates, emails, notifications, and social media and it all is overwhelming and hard to determine what to believe.  There is much that is unknown and much speculation when it comes to the novel coronavirus (COVID-19).  What we do know is if you are a senior or someone with significant health conditions, you are at a greater risk for complications.  A common factor in individuals expressing more serious complications is a weakened immune system. What can we do to help strengthen the immune system?  Feed the body healthy foods and/or supplement with vitamin C, vitamin E, vitamin D and beta-carotene (vitamin A) to fill the gaps not met by a healthy diet.  It is important to always talk to a professional before taking any supplements as some may be contraindicated for you.  It is also important to know if you are taking the correct dose.  More does not always mean better!

Many immune cells require antioxidants, including vitamin C, E and A (beta-carotene), to create free radicals to kill viruses and microbes.  When immune cells do not get enough antioxidants, they are unable to protect themselves from the free radicals they produce and in turn are damaged and become less effective or immunosuppressed.

Your first defense is to choose a healthy lifestyle.  Every part of your body functions better, including your immune system when you follow these healthy strategies:

  • Don’t Smoke
  • Eat a diet high in fruits and vegetables – Eat a COLORFUL diet
  • Exercise regularly
  • Maintain a healthy weight
  • Get adequate sleep
  • Minimize stress
  • You have now heard this 1,000,000,000 times – Wash hands frequently and maintain good hygiene
  • Drink alcohol in moderation

Vitamin C:

Vitamin C is a water-soluble vitamin that naturally occurs in some foods, especially fruits and vegetables.  As we get older and our immune function declines and we require more vitamin C per day.  In 2017 a study review published in the Journal Nutrients by Anitra Carr and Silvia Maggini, focused on lung infections, vitamin C, and pneumonia stated, “Beneficial effects of vitamin C on recovery have been noted in pneumonia. In elderly people hospitalized because of pneumonia, who were determined to have very low vitamin C levels, administration of vitamin C reduced the respiratory symptom score in the more severe patients. In other pneumonia patients, low-dose vitamin C (250 – 800 mg/day) reduced the hospital stay by 19% compared with no vitamin C supplementation, whereas the higher-dose group (500 – 1600 mg/day) reduced the duration (hospital stay) by 36%. Vitamin C supplementation also showed a positive effect on the normalization of chest X-ray, temperature, and erythrocyte sedimentation rate (a marker of inflammation and infection). Since prophylactic vitamin C administration also appears to decrease the risk of developing more serious respiratory infections, such as pneumonia, it is likely that the low vitamin C levels observed during respiratory infections are both a cause and a consequence of the disease.”

Vitamin D:

Vitamin D is vital for our body to function optimally and reduce expression of disease. In our region supplementation of vitamin D is necessary in most individuals.  There are some people that need to be cautious with vitamin D supplementation.  Vitamin D is fat soluble, and you can accumulate too much in the body if you are not careful.  A vitamin D blood test can determine specific needs. We are able to perform vitamin D testing in the office to insure you are getting the right dose.  In the Journal of Infectious Diseases in 2010 the researchers determined vitamin D affects cells with the help of cathelicidin. Cathelicidin is a virus-killing secretion that punctures holes in the viral and/or bacterial cell membranes assisting to destroy the invader and preventing infection.  The respiratory tract is lined with immune cells that have vitamin D receptors. When vitamin D attaches to these immune cells they can improve immunity and increase secretions of cathelicidin.

Other antioxidants:

Vitamin A, zinc, selenium, and vitamin E are also shown to be important in immune function.  Vitamin A and E are fat soluble, and individuals can reach toxic levels.  It is important prior to taking these vitamins to talk to your doctor to get the proper dosage and get a high-quality form. Individuals expressing deficiencies in vitamins and trace minerals are known to have decreased immune function.

It is important to understand that you should be obtaining your vitamins and minerals primarily from food and not relying on only supplementation.  If your diet consists primarily of junk food, high sugar and highly processed, you will be creating lowered immunity and decreased function.  Seek out foods that are located around the perimeter of the store, limiting dairy and processed meats.  Not all vitamins are created equal and I cannot stress enough the importance of getting high-quality vitamins that your body can absorb.  Lastly, it is important to know just because a supplement was recommended to someone you know it may not be recommended for you.  Make sure you talk to a medical professional who has additional knowledge in this area to determine what is best for you! We are here at Venture to help educate you and empower you to be your healthiest self!

 

–Melanie Dockter DC CAACP

What the Heck are Macros?

Simple changes make for long-lasting results in anything we do and when one is talking about diet the same is true.  Focusing on how many proteins, carbohydrates, and fats one is consuming can help you get started making healthy, balanced choices. The first thing I would recommend utilizing right away is a free app called, MyFitnessPal.  This is a great resource that can help reduce the headache of logging your food in a journal and manually counting calories.  Many of us think we are eating enough calories and picking the right foods, but when you put pen to paper you may find a different result.

So what are macros?  Simply stated, macronutrients are the main nutrients, protein, fat, and carbohydrates, that are needed to keep our bodies moving.  They provide energy and support basic bodily functions.  No matter how you are currently eating, you are technically eating a macro diet, though your choices and amounts may not be ideal.  Following your macros encourages a better understanding of the basic food groups and creates a greater balance in eating.

Macronutrient #1: Carbohydrates

Carbohydrates are our most basic energy source.  Our body breaks down carbs into glucose, the most efficient form of energy, and uses it to power our body daily.  When one thinks of carbohydrates they typically think of rice, pasta and breads.  It is important to realize that carbs also include fruits and vegetables.  If you are feeling fatigued, constipated, craving carbs, or are having trouble concentrating you may need more.  Your activity level or fitness goals are also important when determining how many carbohydrates one may need to sustain the energy required daily.

Macronutrient #2: Protein

With the documentary Game Changers hitting Netflix I have recently received more questions on how one can eat only plant-based protein and still gain muscle.  This is challenging to do.  Meat is not bad, and one can still be healthy when consuming meat-based protein.  There are of course choices that are better than others.  Protein is a necessary component to build muscles and organs, form enzymes, and repair tissue.  We must get protein from an outside source as this is the only macronutrient our body cannot form on its own from a different macronutrient such as carbohydrates or fat.  The first sign you are not getting enough protein is fatigue and muscle loss.  Remember that muscle weighs more than fat so if you are seeing the scale decrease it isn’t always a good sign.  Try to get away from weighing yourself on a scale as this can be a poor indicator of one’s health.  If we are not getting enough protein from an outside source our body will take protein away from our own muscle, hair, skin, and nails.  Foods that are high in protein are meat, seafood, dairy, poultry, eggs, and legumes.  There can be too much of a good thing and over consuming protein can have undesirable effects as cramping and constipation.

Macronutrient #3: Fat

Please do not fear fat!  Fat is the most energy-dense macronutrient, so our body turns to it as a source of fuel if there aren’t enough carbs available.  The Keto diet, which focuses on consuming high fats and low carbs, has many hopping on the bandwagon and changing the way they are eating without completely understanding the problems that can occur when skewing the macro balance in this fashion.  Not all individuals are alike and there is not a one size fits all diet either.  Men and women have different needs.  Certain health conditions need different nutrients.   Without understanding all aspects of a diet, you may create more issues and negatively impact your health.  I recommend balanced eating versus eating a “trending diet” without consulting your health profession prior to see if it would be a good fit for you.  Fat is necessary to absorb vitamins such as A, D, E, & K.  It is also an essential part of our cell membranes, hormones, and our body needs it to function.  Cooking oils, such as olive, coconut, avocado, and grapeseed are great fat options.  Food sources such as eggs, nuts, seeds, poultry, meat, fish, and avocado also serve as great options.  If you are not feeling full after eating you may need more healthy fats in your diet.  Indigestion, constipation, and diarrhea can all point to a high fat diet that isn’t properly balanced.

What do I need?

Again, everyone is different.  Genetics, activity level, gender, and health status all play a role in finding the right distribution of macros.  A rule of thumb for most is 40-60% of your meal focuses on carbohydrates, 20-30% on proteins, and 15-30% on fats.  The use of an app like MyFitnessPal can remove the guesswork from eating.  Noting what you ate, how much you ate, and how you felt can pain a clear picture. Of course, it is important to consult a health professional who is knowledgeable in nutrition so they may provide recommendations and tailor an eating plan to fit your needs. Trust your body and listen to what it is telling you.  It is important to strike a healthy balance in everything we do.  We are here at Venture to help you move better, feel better, and be a better you.  We can help you understand what you may need and can provide options to keep you healthy before a health issue arises.  Please let us know if we can help!

–Melanie Dockter DC CACCP

 

What are the Benefits of Meal Prepping?

You have wrapped up another work day, are racing out the door to pick up your kids, get them to their activities in time, and also need to feed your family.  When we don’t have a plan we find ourselves in line at the drive through or cooking another frozen pizza.  Prepping food and standing over the stove is the last thing on your to-do list.  With some planning it is possible to save time, save money, and provide healthy meal options for your family all week long with little effort.

Save Time!

Fortunately, there is a solution that can help you save time and won’t leave you hungry.  Must-haves in our kitchen, in addition to the standard kitchen appliances are our Instapot and Air fryer.  Meal prepping is a great way to save you from spending hours every single day in the kitchen. There are a few different ways to meal prep. A simple way to start could be to pick a day, for our family it is Sunday, and pick a main entrée that you can include in every meal. For example, you may cook up chicken breasts and then over the course of a few days use them in different meals. This could include: chicken and rice, chicken and broccoli, chicken and a sweet potato, and chicken salad. Whatever the combination, it will save you time having everything planned out.  Our family loves to use Snapware glass storage containers.  We will weigh and portion out the food and freeze.  A rough rule of thumb for portions are 4-6 oz of protein, 1/2 cup rice or potato, and 1-2 cups of vegetables.  This makes for fast meals on the go to eat at work, as well.

Save Money!

Not having a plan or being prepared tends to lead to unhealthy food choices. Let’s face it at the end of the day you may be physically and mentally tired and then have to cook for your family. This may lead to you grabbing that frozen pizza, package of mac-n-cheese, or going out to eat! Eating out can be expensive when you do it frequently. With prepping ahead of time, this will help you stay on track budget-wise  and limit the fast food stops on the way home.

Be Healthy!

It is common knowledge that eating more healthy foods will help you feel better. Don’t believe me? Try eating clean for a week and then making a trip to McDonald’s.  You see, our bodies aren’t equipped to eat over-processed greasy foods on a regular basis. By incorporating healthier foods into your daily diet, your body can get the nutrients it needs to run efficiently! Also, when eating smaller portions more frequently throughout the day, your metabolism can increase, and you can burn more calories. I invite you to try meal prepping. Make this a family event.  Create simple tasks and instructions your children can follow.  You are creating life-long healthy eating habits for them.  After all, our health is most important for us to be the best we can be!

–Melanie Dockter, DC CACCP

PostPartum – The Physical Changes – Part 2 of 4

Last week the hormonal changes mom experiences after birth was discussed.  Hormones aren’t always to blame though.  There is a lot of pressure on moms “bouncing back” after pregnancy and returning to pre-pregnancy weight right away.  Women are advised to gain an average of about 25 lbs during pregnancy.  This recommendation is based on the BMI (body mass index) of the woman at the time when she finds out she is pregnant.  Overweight women are advised to not gain as much for the health of themselves and their infants.  This hasn’t always been the guideline though.  In the 1930’s excessive weight gain was seen as a possible sign of swelling or impending high blood pressure. In an effort to prevent this, it was recommended that weight gain should not exceed 15 pounds during pregnancy 1.  This was also considered good for “preservation of figure”.  Like it or not, eating for two doesn’t give to the green light to eat whatever you like or twice the usual amount.  Healthy lifestyle habits are important in maintaining a healthy weight throughout pregnancy, supporting baby’s health, and also appropriate weight gain makes it easier to lose the extra pounds after delivery.  Keep in mind the weight you gained during pregnancy isn’t all baby, but also includes larger breasts, larger uterus, placenta, amniotic fluid, increased blood volume and additional fat stores.  The part you can control is the amount of fat you gain and lean muscle you preserve.

Many women are unhappy with their post pregnancy body due to the presence of stretch marks, a belly bulge, wider hips, and breast changes.  A TODAY Moms survey of 3,000 new moms found that almost two-thirds of women say they worry their partner doesn’t like their body 2.  We live in a society of judgement and a culture that expects women to maintain their physique.

It is important for new moms that are feeling the pressure of returning to their postpartum bodies to accept the fact that it took around 40 weeks for the body to make a human and prepare for delivery, so in turn, it will take time for the body to return back to what you are used to.  It may not even happen though.  Depending on if you are planning to have more children or if you have just had your third, each and every pregnancy is different.

It is no longer only your body.  You have shared your body with the tiny humans you have created.  Your body has nurtured them and will continue to do so, physically and mentally, for the rest of your life.

Returning to exercise isn’t always easy.  Waiting 6-8 weeks after delivery is typically recommended.  However, if you had a C-section, you may not be able to recover as quickly.  For some, it can take months to recover and although your doctor may “clear you for exercise” be certain that this means light and gentle exercise.   Getting outside and going on a walk with your new baby is probably one of the best exercise you can get for your body and your mind.  If aches and pains are holding you back, we can help with that with chiropractic care, proper rehab, and appropriate exercises. We can help you move better and feel better so you can get back to activity without pain.  Try to change up the scenery too.  You can wear your baby in a front carrier facing inward as early as you want.  This allows you to go on walks where there may not be a stroller path.  Be careful though if you choose to hike where there may be tree roots or rocks you could trip on.  See your carrier instructions for different ways to wear your baby. I would also love to show you various ways your baby can be worn or connect you with local women who specialize in babywearing.

Dieting isn’t recommended right away after giving birth.  Your body needs calories and nutrients to feed your baby and for the healing process to begin.  This is true especially if you are nursing because your body can burn up to 500 calories a day just by making milk for your baby!  A diet high in protein and healthy fats will supply you with enough energy to take care of your baby while the extra weight you gained during pregnancy can come off.  Keep healthy snacks around like nuts, guacamole, peanut butter with celery, vegetables and hummus, etc.  Drink lots of water and be sure to measure it if you aren’t sure if you’re getting enough.  Drinking 2-3 quarts of water is recommended and it will keep you hydrated if you are nursing.

Don’t start working out or changing your eating habits because you HATE the way you look, but instead make the changes because you LOVE yourself.  Your kids will model your behavior and start with the tools to make good health choices from a young age.  They will eat the things you eat and they will exercise because it is what they have grown up seeing on a regular basis.  As a role model for your children you can demonstrate how to live a healthy life.  It takes work and we all stumble, but by picking yourself up and starting again is what life is all about.  Your mental and physical outlook will improve with each successful goal you achieve.  As always, I am happy to help you achieve your goals and get you started on the right path.  Chiropractic care, nutritional counseling, and meal planning are all services we offer at Venture.  Need help getting started, give us a call!

~~Dr. Melanie Dockter DC, CACCP

 

1. Miller, Debbie. Pregnancy Weight Gain Guidelines in the US – a Historical Overview. Marian University Nursing. May 2010.
2. Dube, Rebecca. ‘Love my kids, hate my body’: Real moms speak out on body image after babies. TODAY. February 12, 2013.

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Phone: (701) 730-3867
Email: info@venturechiro.com

3252 51st St S, Ste A
Fargo, ND 58104-7901

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