Plog (ProACTIVE Health Blog)

When the summer starts winding down do your moods go with it? If your moods fly south like a migratory bird every winter you may have seasonal affective disorder, commonly abbreviated SAD. If winter blues means more than just what color scarf you're wearing this season check out some of these symptoms:

• Feeling sluggish, low energy levels
  
• Constant tiredness, sleeping excessively or disturbances in sleep
  
• Inability to focus, inattentive
  
• Increase in appetite, craving for foods high in carbohydrates
• Desire to be left alone, loss of interest in activities
  

If, every year, you notice an onset of these symptoms in the fall lasting throughout the winter season you may have some form of SAD. As many as 20% of adults experience some form of SAD. It can be attributed to a diminished serotonin production due to lack of sunlight. Serotonin can produce a calming effect and is produced after consuming foods high in carbohydrates (which explains the correlation of depression and weight gain).

If a lack of light is dimming you moods then light therapy might be the solution for your moody months. You might consider a Lights of America desk lamp to brighten your mood. The lamps are meant to simulate sunlight and help get the serotonin pumping again. However, there are plenty of other ways to get a pick-me-up if you're down in December:

• It may sound subversive, but get outside and try to enjoy the winter. Go ice skating or sledding and trick yourself into having a little fun in the snow.
• Exercise more than you ordinarily would. On top of boosting your mood you'd burn off some of those carb craving calories.
• Acupuncture may help alleviate some of the symptoms of depression.
• Hot yoga can make you forget all about that blustery storm outside.
• A fish oil supplement can help with feelings of depression.
• It's essential to get a proper dose of Vitamin C and B, especially in the winter.
• If you think your depression might be a bit too much to handle, consult a physician about the possibility of medications to give the blues the boot.
  

Most of us have had some symptoms of depression in our lifetime. Sadness, loneliness, anxiety, helplessness, loss of sleep-- these can all be very normal reactions to events in our lives. At what point do these feelings of depression signify something greater?

Obviously, we are overwhelmed by the marketing of depression. Every television station has an advertisement for antidepressants. The condition is more talked about and more open than ever. This month we've been talking about alternative and natural approaches to happiness, but sometimes it's more than just a passing mood or feeling. How can you know if you have clinical depression?  Well, you should consult a doctor.  Often people with depression don't consider it a medical condition or think that any treatment will help.  If you're unsure it's always better to check with a doctor rather than self-diagnose.

If you notice a continuous combination of these symptoms in yourself or someone close to you it might be a good indicator that you or someone you know should talk to a mental health professional:

• Persistent and deep sadness, tiredness, or loneliness that inhibits daily life
• Constant feelings of tiredness, difficulty sleeping, or increasingly disturbed sleep
• Lost interest in things that usually bring joy
• Changes in appetite or eating habits
• Frequently low energy levels
• Aches and pains or other psychosomatic symptoms
• Thoughts of death or suicide

Not treating depression can be life threatening. One out of every ten adults with depression commits suicide. Anybody who expresses suicidal thoughts or intentions should be taken very, very seriously. Do not hesitate to call your local suicide hotline immediately. Call 1-800-SUICIDE (1-800-784-2433) or 1-800-273-TALK (1-800-273-8255) or the deaf hotline at 1-800-4889.

Depression can be caused by any number of biological, genetic, situational, and behavioral circumstances. It's not always one factor either; often, a combination of things are going on that are contributing to the depression. It's for this reason that one treatment alone is often not the only or best way to handle symptoms. It's important to consider lifestyle changes that make managing depression easier and prevent symptoms or at least inhibit symptoms. In addition to medications, nutrition, and lifestyle changes, therapy is often an important component of managing depression.

Some sadness and symptomatic behavior is normal and healthy though. What needs to be considered in diagnosis and treatment is the extent of the symptoms, the duration, and the impact on daily life.

Further Resources:

National Institute of Mental Health

Mental Health America

Healthy Place

This month I’ve been writing about alternative approaches to mood and happiness. I write a lot about health in terms of diet, exercise, and lifestyle and I wanted to discuss mood because how healthy can you really be if you’re depressed? Mental wellness is really deeply tied to overall health and wellness.

If it weren’t for bad days the pint sized ice cream container probably wouldn’t exist. Many comfort foods (or foods believed to boost mood) seem to be unhealthy, and it makes sense that after a bad day or a rough week we’d want to indulge, maybe eat something a little naughty and loaded with sugar. And even though you may experience a moment of bliss with that crumb cake, in the end you’ll just feel crummy.

So here are some ProACTIVE suggestions for delicious foods that’ll turn that frown upside down, and keep your waistline in line:

• Carb cravings aren’t all bad. Eating carbohydrates can help boost your tryptophan levels, which means that more serotonin (a mood regulator) will be synthesized in your brain. However, if you're eating too many carbs or the wrong kinds of carbs this can backfire and make you feel sluggish, gain weight and add minimal nutritive value to your diet. Stick to whole grains, fruits, veggies and legumes if you're looking for a well rounded boost of spirits.
  
• There’s nothing fishy about Omega-3 fatty acids. Fish, specifically wild salmon and tuna are high in omega-3 fatty acids, which can boost your mood and energy.  Two to three servingas a week should be enough if you're feeling a bit down.
  
• Beat the blues with breakfast. Eating breakfast regularly can have a huge effect on your mood. you'll feel more energized throughout the day, it'll help you fight off the morning grogginess, and even keep you calmer and more focused as the day progresses. You'll want to start with proteein, lots of fiber, good fats and something that'll get your metabolism going like a slice of orange.
  
• Lean mean protein. Chicaken, fish, eggs, nuts, yogurt, chickpeas, are all great foods to keep you alert and active and help prevent sugar crashes thoughout the day.
  
• Put down the brownie. Are you kidding? Yes that Little Debbie may help you feel a little less Debbie Downer now but you're feel like a Slugish Sue later.  The simple sugars in "feel good" foods like sweets are terible for your mood and energy levels.
  
• Leafy greens. Folic acid is essential for fighting off feelings of depression, however it's found mostly in foods that are green and leafy and not necessarly associated with mood improvement.  If you can't seem to get enough of this nutrient you should consider taking a supplement; check out our blog on vitamin b for more info!
  
• No whining about wine. I know you think that glass of wine, that margarita, or that martini is going to put you in a better mood but don't be fooled by the short-term effects.  Because once that initial buzz wears off you'll be moodier, find your feelings exaggerated, and your sleep disturbed. If you just go to sleep you'll feel better in the morning but if you drink first you'll probably just feel worse when you wake up.
  

There may be a miracle cure for depression, which is completely free, accessible to everyone, and has no side effects. It’s not the newest wave of pharmaceuticals or something in the water. It's exercise. Soon, before reaching for their prescription pads, psychiatrists may write their clients a prescription for twenty minutes on the treadmill.

The facts:

• Exercise releases chemicals in the brain that make you feel better
• Staying fit reduces chemicals in the immune system that can worsen depression
• Overcoming obstacles, even small ones, make you feel good about yourself
• Exercise takes you mind off of other things
• The benefits of exercise don’t wear off after you stop
• Exercise in nature has found to be even more beneficial (for mood) than exercise in a gym
• If you suffer from depression exercise will not eliminate the problem but lessen it and make it more manageable. You may still need additional forms of treatment such as therapy or medications.

That exercise can improve mood and self confidence is nothing new. Observational and casual studies have been held for decades to explain and quantify the effects of physical activity on emotions. More and more clinical studies have found the positive effects of exercise to be almost as effective in treating depression as certain medications, and both treatments were more effective than the placebo.

There are many explanations for the findings: some chemical, some behavioral, depending on the type of doctors observing the study. Naturally, here at ProACTIVE we’re always ecstatic to hear of natural solutions to health ailments.  I'm sometimes surprised by how consumer-driven the healthcare industry is. We're told constantly that we can’t be healthy without things we buy and spend money on. Much like the cosmetic industry's standard that there is no such thing as natural beauty, the healthcare industry seems to be telling us that there is no such thing as natural wellness. I do not want to discredit antidepressants, and admittedly many studies showed that pharmaceutical treatments worked even better when accompanied by a workout regimen rather than choosing between one or the other. However, sometimes exercise alone may be enough. Before jumping to conclusions about neurotransmitters and brainwaves, it would be nice to see more doctors considering a natural approach to the problem at hand.

Understandably, people don’t always want or appreciate this approach. They spend money on a psychiatric examination and a doctor tells them to lift some weights. They feel slighted. People want instant solutions. People are caught in cycles, where inactivity leads to a state of depression and being depressed leads to having no desire to be active. It's also important to ease into changes of routine. Going from a state of complete inactivity to working out every single day can be a shock to the system and sometimes overwhelm the person.

As always, we recommend consulting with a physician and letting them develop a workout regimen that will work for you. Sometimes, just going on a jog along the lake is all it takes to boost your mood. It's not difficult, doesn't require an expensive gym membership, and is instantly rewarding. We look forward to hearing a doctor say, "Now go ride your bike in the park and call me in the morning."

This one comes to us from Standard Process:

Tuna with Mustard Seed Crust

Tuna is naturally full of omega-3s, which contribute to proper brain functioning and so much more. Enjoy!

Ingredients:

• 2 one-pound sushi-quality tuna steaks (about 1.5 inches thick)
• .5 cup of yellow mustard seeds
• 1 teaspoon of coarse salt
• .5 teaspoon of freshly ground pepper
• 3 tablespoons of extra-virgin olive oil, plus more as needed for cooking
• 1 small bunch of arugula, washed
• 2 lemons, halved

Directions:

1. Slice each tuna steak into two long pieces that are about 1.5 inches wide. Grind mustard seeds to a coarse powder in a spice grinder or mortar and pestle. Combineground seeds with salt and pepper, and spread mixture on plate.
2. Dredge each piece of tuna in the ground mustard mixture.
3. Place a large skillet over medium heat. Let stand until the skillet feels hot when you place your palm just above it. Add 1.5 tablespoons of olive oil to skillet. Heat oil until it is hot but not smoking, about 1 minute.
4. Carefully arrange pieces of tuna in the skillet about 1 inch apart. Sear tuna about 1 minute, until it easily releases from the skillet and the seeds are a deep golden brown. Continue process untill the long sides are seared (if you want the tuna to be more well done, increase cooking time).
5. Slice the tuna into squares. Arrange on plates with a handful of arugula and half a lemon. Divide remaining 1.5 tablespoons of olive oil among the four plates, drizzling it on arugula. Serve immediately. Serves four.

If you’re relatively active and mindful of your health you’ve probably thought about or even purchased a supplement or two (or hundreds). Now is the heyday of supplement programs. Food is nutrient deficient, workouts are strenuous to burn off all the empty carbs, stress builds at work and home—and there is a supplement for each one (and maybe one for them all). But what about your mood? If you’re feeling down, forgetful, anxious do you look for a supplement for that? Maybe you should.

If you’re suffering from depression: before going down the path of pharmaceuticals, consider changing your diet and supplement regimen. Mood disorders are often caused by a combination of things. Folic acid, also known as B12, helps maintain and regulate levels of serotonin, one of the neurotransmitters found to affect mood. A deficiency of folic acid could result in depression, dementia, and even schizophrenia.

However you don’t necessarily need to take supplements if you can get enough B12 from animal products such as fish, meat, poultry, eggs and milk. Fortified breakfast cereals also are a good source of B-12 and other B vitamins. If you're older than 50 or you're a vegetarian, taking a daily supplement that includes vitamin B-12 and other B vitamins may be helpful in making sure your body is getting the nutrients it needs.

And what about those other busy Bs?  Vitamin B6 (niacin) can help prevent the onset of Alzheimer’s, and all B vitamins are essential in maintaining a healthy brain. Extreme deficiencies of B vitamins can even affect your brain waves and impair memory. Even slight disturbances of your B vitamin levels can inhibit your mental performance.

Ah yes, the quest for flat tummy, sculpted legs, strong arms, or (insert part of body with flab). But soft, what light through yonder window breaks…yada yada. Are you pining over a better body (or just the person on the treadmill next to you)? Is your work out routine becoming a little too routine? If you’re ready to give up on trying to shape up you may need to switch up your workout a bit. Falling into a rut with your workout will limit the results you’ll see, and slow any progress you’ve made.

It’s easy enough to plateau at the gym. After just a couple weeks of working out regularly you’ll probably notice that everything seems easier. This is a good indicator that it’s time to bump it up. However, if you repeatedly perform the same actions over and over again your body will become used to them and limit their effectiveness. So even though your elliptical may tell you you’re burning 300 calories, if you’ve been doing that same work out for three times a week for one month you’re probably burning about half that. The reason is that your body begins to anticipate repeated actions and find ways to accomplish those actions more efficiently.

Here are some tips to keeping your body guessing (and working!):

Keep eating—in fact, eat more! Few people who are on a mission to lose weight consider eating more as part of their new workout regimen. However, if you’re moving more, you need (the right kinds of) foods to fuel that activity.  If you’re too exhausted to bump up your workout you’re probably not getting enough nourishment, or…

Take a nap! Although you feel good and energized after working out, it’s when you stop and rest that your body begins to rebuild and replenish. If you work out too much your body won’t have time to metabolize and revitalize.

Now, do something else! Repeated actions are great for building muscles. We all know it takes repetitions to see results. But, after a while you should move on and do something different. The great thing about weight training is that there are an endless number of approaches to target the same muscles in different ways. Your body will have to work harder to re-learn different movements and thus continue to grow.

Get off of that treadmill!  Okay, running is great. But it’s important to have a variety of different cardio exercises to keep your body responding to change and overcoming new activities. Try swimming, biking, jumping rope, climbing, karate, dance. There are a ton of ways to get your heart jumping without running for thirty minutes on the treadmill while paging through a copy of US Weekly.

If you’re bored, you’re not hitting it hard enough! What gets your body moving and your fat burning is adrenaline. People often complain about feeling bored when working out. You should be working out with an intensity high enough that your mind shouldn’t wander enough to get bored. Try doing activities that keep your mind racing and thinking rather resorting to the stationary machines with a television in front of them.

Don't forget to sign up for our super-intense new fitness class, Strength & Stretch, right here in the office! 

Strength & Stretch

Tuesdays 6:30pm-7:30pm

Designed to strengthen the core, this class will incorporate whole body stabilization exercises that will improve balance and tone. Expect intense calorie burn and weight loss in addition to stronger core muscles!

click here for more info!

To register for the class check out the group training section at www.fitfirstchicago.com!

Everyone will tell you something different about working out. Some people prefer short intense whole-body workouts, and others prefer long leisurely workouts that build endurance. However, wouldn’t it be great if you could combine intensity and endurance in one workout without feeling fatigued afterwards? Regardless of whether you’re training to run a triathlon or just trying to lose a few extra pounds, interval training can help meet your goals faster and more efficiently.

What is it? Interval training is any kind of aerobic activity that alternates between fast strenuous activity and brief “resting” activity. If on a treadmill it would look like this: sprinting for two minutes and walking for one then sprinting for another two, and so on.

Why does it work? The brief strenuous periods get your heart rate up and tire the body. During the resting period your body has a chance to regain the energy for another sprint, however you’re still moving and the down time isn’t long enough for your heart rate to drop. So your heart rate is up as if you’ve been sprinting the whole time rather than two minutes intermittently.

How to do it: always warm up first! The high intensity phase, usually about 1-4 minutes, should get you to about 80 percent of your maximum heart rate and your resting period should not be long enough or relaxed enough to allow it to drop back to your resting heart rate. Keep the workout steady, but challenging. You’ll only want to replace a couple of your workouts with interval training, in order to keep from tiring yourself out. Over time, you’ll be able to train for longer distances/ intervals. A good starting set is two minutes sprinting and two minutes walking for 10-20 minutes. Remember, working out this way is very efficient—you don’t want to over-do it. 

Try it with: good old fashioned flights of stairs, elliptical machines, treadmills, cycling machines, jump rope. In fact, a lot of machines now will have an interval setting, which is great but you may want to personalize it to fit your own level of training.

ProACTIVE is super-excited to announce a brand spanking new fitness class, Strength & Stretch, right here in the office! 

Strength & Stretch

Tuesdays 6:30pm-7:30pm

Designed to strengthen the core, this class will incorporate whole body stabilization exercises that will improve balance and tone. Expect intense calorie burn and weight loss in addition to stronger core muscles!

click here for more info!

To register for the class check out the group training section at www.fitfirstchicago.com!

Is working out working out for you, or does it just seem like a lot of work? Maybe you should switch up your routine and take some of the work out of your workout. This week on the ProACTIVE blog I’d like to talk about some simple ways to simplify your workout, and get outside of the gym to enjoy the city in the summer.

It may seem daunting to try to build a workout regimen outside of the gym. What could you possibly do without the newest Technogym equipment or racks of dumbbells? Try some of these suggestions for getting out and working out in the city:

1. Parks and fields: In Chicago we’re lucky to have as many parks and open spaces as we do. These are the perfect place to get in some cardio. Try sprints or intervals using natural landmarks. Try squats, lunges, and push ups in different environments. Take advantage of swings, slides, trees, hills to add variety to your workout. Try some “duck walks:” squat down and stay in that position while walking forward and backward.
2. Dancing is one of the best and cheapest aerobic activities you can do. Dance alone at home to wake up or unwind after work or invite your friends over and let loose or even put in a dance video to learn something different. Even cheesy old dance videos can be fun with a group of friends. Don’t worry about what kind of movements you’re doing or how you look, just keep your heart rate up for a good 20-30 minutes.
3. Yes, you can master the stair-stepper in the gym, but when was the last time you jogged or even walked up 10 flights of stairs?
4. Try some free classes! There are tons of free (often outdoor) community classes in the city, such as Millennium Park’s dance and yoga classes. A few to check out: The Cycle Studio offers a free spin class with new client coupon (available on their website at www.the-cycle-studio.com/freeclass.htm), Flirty Girl Fitness offers a free Beach Booty Beat aerobics class at North Avenue Beach (http://chicago.flirtygirlfitness.com/chicago_html/), and Millennium Park’s Yoga/ Pilates combo on the great lawn at 8:00am/9:00am on Saturdays!
5. Use your commute! Do you drive? Park further away (and likely in a less crowded place) from your work and walk it. If you ride the CTA get of two or three stops early and walk it (and be surprised at how fast you can do it). People are often surprised by how fast and how far they can walk in the city.
6. Move your work out outside! If you take a class or do a daily/ weekly workout try relocating. A change of scenery can revitalize you routine. Try yoga on the beach or tai chi in the park. Group classes are great, but it’s nice to get away and spend some time in nature. Even taking a moment to wind down in the grass and stretch after a run is a relaxing and rewarding way to finish off a workout.
7. Get creative! There are tons of ways to get a workout in Chicago and we’d like to hear some of your ideas for summer city workouts. Do you have a Rocky moment on the steps of a museum or toss a Frisbee with your friends? Drop us a line at info@proactivechicago.com.

I can recall three events that would cause my family to gather round and stay put: one was dinner time, the second was desert, and the third was after dinner television. Our family, like many others, had settled into a lifestyle of inaction. Exercise was something we went out of our way to do. Many families have set aside periods of time to work out and be active rather than just incorporating activity into the daily routine. Today’s blog will cover some ways to get out of the rut and get the whole family involved. It’s important to teach children from an early age to be active, and not just once a day for thirty minutes.

Being active doesn’t just mean running on a treadmill. It’s essential to find ways to incorporate motion into our daily lives. Rather than plopping down on the sofa after dinner and eating desert in front of the TV, take a walk to another neighborhood for frozen yogurt. Or instead of spending money to take your car to a carwash, have the whole family help wash it. Instead of cartoons on Sunday morning have the kids help out in the garden, teach them how to plant and care for their own herbs and vegetables or just spend time outside with a Frisbee while you do yard work.

Take inventory of the times when your family is most idle and find ways to incorporate activities that will not only keep your family active and fit, but will help you bond and communicate. Look to your family for clues as well, what types of things do they enjoy? Pay attention to changes in interests too. Children fluctuate often in terms of what they like and it’s important to constantly be adding new activities and options for them to choose from. Maybe they used to like foursquare, but now they want to play soccer, or skateboard, or bike. Encourage these changes rather than trying to force them to stick with a sport that they already play.

I’ve put together a list of some tips and ideas for activities that can be fun for the whole family and help you all stay active together.

• Don’t reward behaviors with food. The activity itself should be the reward, not, “If you play soccer for thirty minutes I’ll buy you McDonalds.”
• Get involved on the playground! I see too many parents sitting on a bench while their children are playing on the equipment. This is a great time to bond and stay active with your kids (and maybe even let you inner kid out for a little while).
• Try something different. A lot of kids aren’t playing the same way they used to. Younger children are turning to digital media, which can be great but how many children have never played hopscotch, learned how to hula hoop, or double Dutch (do they even own jump ropes)? We forget that even simple silly activities like these can be fun when they involve interaction between people.
• Go skating or rollerblading. I still don’t know what the appeal of going to the skating rink and skating around in circles for three hours was, but I remember having a blast.
• Not all kids are into organized or team sports like soccer or basketball. Try yoga, dance classes, swimming, jogging, wall climbing. Teenagers may gain or lose interest in sports but as they get older it’s more important than ever to keep them active. Pay attention to their interests.
• Don’t let kids have all the fun If you go to the beach, try playing Frisbee or swimming with the kids rather than lounging around reading or tanning. You always want to set an example for children. If they see you engaging in a lot of TV watching, e-mail checking, and talking and texting on your phone guess which behaviors they’re going to model.

Most importantly: Get creative! We’d love to hear about some of the ideas you have for keeping your family outdoors and in shape. Drop us a line or leave a comment. Have fun!

Iron is an essential nutrient in everyone’s diet: It prevents anemia and supports healthy blood, keeps you feeling energetic, supports the immune system, and can help prevent hair loss. However, as food culture changes and new alternative diets change our ways of eating it is sometimes possible to lose track of specific nutrients. It should also be noted that women from the ages of 19-50 have twice the recommended intake as men (18mg a day, as opposed to 8mgs a day), and pregnant women should have around 27mg of iron.

The best sources of Iron, since they are better absorbed by the body, are animal proteins. Red meat, fish, poultry, and eggs are all excellent sources of iron. However, you can also get it from beans, lentils, whole grains, and green leafy vegetables. The plant sources of iron are not absorbed as easily into the system, but their effectiveness can be increased by also consuming Vitamin C at the same time.

Beware though-- sometimes vegetables aren’t always the most effective source of iron, especially uncooked, since the iron contained within them isn’t always bioavailable. One cup of cooked spinach contains 3.5mg, whereas uncooked it would only have 1mg of iron. The reason iron absorption is so inhibited with veggies is because most are high in oxalic acid, which binds with the iron and makes it harder for the body to use.

How can you get around this if you have a low or no meat diet? Try combining your veggies and whole grains with the following iron absorption enhancers:

-Fruits and fruit juices high in Vitamin C and tomatoes

-Vegetables like broccoli, brussels sprouts, potatoes, green and red peppers

-White wine

In fact, many vegetarian and vegan diets are so high in Vitamin C and full of iron-rich foods that they often contain higher iron levels than meat eaters without needing to consume as many calories.  To get the same amount of iron as 100 calories of cooked spinach you would need to eat 1700 calories of sirloin steak!

Here are some meal and snack ideas that’ll boost your daily iron intake:

-Oatmeal

-Tempeh and wild rice on pita

-Black-eyed peas and collards

-Watermelon

-Dried apricots

-Sautéed tofu with peas and bulgur

-Raisins

-Sautéed spinach sprinkled with sesame seeds

In building your wellness regimen it’s easy to get tunnel vision and focus only on diet and exercise. But wellness is taking care of all of your body’s needs and even satisfying some of your wants. And this time of year there’s nothing I want more than to lie out by the beach. Today’s blog will empower the beach bum within, as I’ll be discussing Vitamin D—which is most naturally absorbed into your body through sunlight, and that’s a daily dosage I can get behind.

Vitamin D is naturally present in very few foods, mainly fish such as tuna, mackerel, salmon, and fish liver oils. Where most Americans get their dietary D from are fortified foods like milk, cereal, and orange juice which have vitamin D added to them. Vitamin D is essential for calcium absorption and bone health, fighting osteoporosis, boosting your immune system, and keeping cancer cells from growing.

Most people can actually get their entire daily dosage of Vitamin D by spending about 10 minutes in the sun, with exposure to your face, back, chest, and arms without any sun block on (since it blocks part on the sunlight, any SPF higher than 15 will actually keep you from absorbing the sunlight).

After about 10 minutes you’ll want to evenly coat all exposed skin with an SPF that matches your skin tone, for lighter skin or extended exposure you’ll want a higher SPF. Also remember the sunglasses! Protecting your eyes from UV rays is very important—many people don’t know that you can get sunburn on your eyeballs, as well as other kind of damage that can be done to your eyes when exposed to direct sunlight.

Another good tip is to find a good face moisturizer that has a light SPF for walking around in the summer, and any time your face is exposed to the sun.

Should you overdose on sunlight (we’ve all been there) remember:

-Take an anti-inflammatory like ibuprofen.

-Apply a cold compress to the sunburned area

-Take a cold shower or bath

-Apply generous amounts of aloe vera lotion, repeat often

This weekend ProACTIVE Chiropractic is hosting Greyhounds Only for the Pets at Paulina adoption event, sponsored by Sam and Willy’s. In celebration of our four legged friends I’ve decided to dedicate this week’s blogs (and tweets!) to pet health. Many of our health blogs have focused of nutrition, which is an essential component of wellness. However, how much do you know about your dog’s diet?

Most pet owners do at least some research into nutrition for their pets but when was the last time you read the nutrition facts on the back of a bag of pet food? And even if you do, it’s not always clear what a good balance of protein, fats and carbohydrates is.

Here are a couple dog-eat-do’s and dog-eat-don’ts

1. Premium isn’t always better (There are very few regulatory factors in the pet food industry and minimal research. Don’t be fooled by the high-budget advertising campaigns of some brands—many make claims that aren’t proven or known to be true. Instead, look at the ingredient lists and notice that many are almost identical to store brands.)
2. Diet food won’t always slim down the pooch (Any time you switch brands you should be careful of inadvertently increasing the caloric intake, since dog foods vary greatly in calorie content. It’s best to let you vet develop a pet diet and portions, not a bag of food)
3. Scrap those table scraps (Not all left-overs and people foods are suitable for dogs to munch on. Chocolate, avacados, grapes, and even milk are all dangerous for pets. For a more complete list check out the ASPCA’s website)
4. Avoid the fillers (Many pet foods contain unnecessary fillers that offer no nutritive value such as corn and corncobs, cereal by-products, feathers, soy, peanut hulls, and even weeds and straw. Look for pet foods with fewer of these questionable fillers and more of the natural dietary ingredients like meat, vegetables and rice.)
5. Natural is better (You try to avoid processed foods and buy natural for your family, and that should include the pets as well. Heavily processed, synthetic and unnatural ingredients are widespread in pet foods. For a list of the worst ingredients check out this article from Natural News)
6. Don’t rush in to DIY (many pet owners are tempted to “do it yourself” when it comes to pet food. While preparing your pet’s food may be a healthy and natural alternative to buying processed food, pet diets are very specific and require many things that you may not be aware of. For example, cats need taurine in their diet or they’ll go blind. This amino acid is added to all cat foods. Always check with a veterinary professional before developing your pet’s diet.)

Further reading:

The ASPCA Website

NY Times' Well-Pets articles

I know, when you think of fabulous things (mimosas, Nordstrom’s store-wide sale, Heidi Klum) dietary fiber is probably last on the list of things that comes to mind. But we’re fans of fiber here at ProACTIVE, and although they won’t get you fifty percent of a pair of Prada jeans, high-fiber foods will keep your digestive tract running properly and can reduce the risk of heart disease and diabetes.

Keep in mind that a diet high in fiber is best paired with a healthy water intake, and also women should try to eat at least 21-25 grams and men should have 30-38 grams.

Here are some of my favorites:

1. Raspberries (I know, these keep popping up on my lists, I can’t get enough—and with 8 grams of fiber per serving they’re a dietary rockstar.)

2. Pears, with skin (5.5 grams of fiber per medium-sized pear and tons of varieties to choose from.)

3. Whole-Wheat Spaghetti (you want the real deal, don’t be swayed by enriched pastas. Look for a healthy brown color and a natural, unprocessed brand like Heartland)

4. Air-popped popcorn (now don’t get crazy with the salt or butter, but three cups of popcorn has 3.5 grams of fiber and is the lightest, healthiest movie theater snack you can get.)

5. Lentils, cooked (one cup of these has about 16 grams of fiber! A great alternative to rice or potatoes as a side dish)

6. Black beans (A great addition to your diet, especially if you don’t get a lot of animal protein or any at all, one cup has about 15 grams of fiber)

7. Artichoke, cooked (one medium-sized artichoke has over 10 grams of fiber! That’s twice the fiber you get from a cup of broccoli)

8. Carrots (great for snacking on. I like to peel and cut a bunch at the beginning of the week and bring a few to snack on throughout the day.

The benefits of maintaining a high-fiber diet include: normalized bowel movements, lower blood cholesterol levels, controlled blood sugar levels, and easier weight loss, and that’s fabulous.

Recently, I’ve decided to put an end to my hedonistic eating habits with the discovery of what I lovingly refer to as a “hipster belly,” which has developed slowly since my graduation from college.  Of course I knew that as I got older, my metabolism slowed, and my daily routine became a little less active I would need to do something to stay in shape.  However, as most people discover, it takes a little bit more than hitting the treadmill three times a week to keep in shape.  It’s time to tackle the most difficult part of any exercise plan: the diet.

 For this blog I’ve decided to put together a list of some of my favorite foods for fighting hunger and getting in shape.   I like to eat A LOT throughout the day so my trick was to find foods that can cut cravings and are good for “grazing” throughout the day.

1. Apples (excellent source of fiber, portable, and delicious. I find that if I’m still hungry after eating breakfast or lunch an apple is a great follow-up.)
2. Quinoa (almost looks too healthy for me to eat, but a great boost to a salad for lunch, and can be very yummy.)
3. Almonds (if you get food cravings in the middle of the day try having a handful of almonds and at least 8oz of water.  Great for the before lunch munchies.)
4. Beans (I try to replace at least two or three meat-heavy meals with a bean based soup or meal each week.)
5. Hard-boiled eggs (effortless and yummy, throw them in a salad for extra protein or just bring a few with you to the office in a Ziplock.)
6. Peanut butter (natural with no sugar added, I like to eat three tablespoons in the morning to get me going.)
7. Fiber-rich cereal and low-fat milk (try cutting out desserts in the evening and having a bowl of healthy cereal before bed.)
8. Berries (if you have a fridge at work keep a couple kinds of berries in there to snack on. Raspberries have tons of antioxidants, and blueberries help you stay fuller longer)
9. Olive Oil and Vinegar (I keep little bottles of each at work for salads.)
10. Whole grain bread (I hate to eliminate carbs completely from my diet, but try to avoid anything bleached or processed. Look for breads with seeds and grains and kernels baked into them and have a natural brown color.)
11. Small hard candies (The kind your grandmother always kept in a bowl. I think it’s nice to keep a few of these around at home or work for when you get fake food cravings. Whenever I catch myself about to do some boredom eating or hungry for “something but I don’t know what,” I take a candy. The longer they take to dissolve, the better. They distract you from being “hungry” just long enough to start doing something else and add nominal amounts of calories to your diet.)

Once upon a time there was a wheat kernel, grown from the earth, smiled upon by the sun, watered with the sweat of some hard-working famer’s brow, and naturally rich in nutrients. Our little kernel of wheat seems like a harmless dietary friend, the very staple of our diet, the base of the food pyramid (or at least it used to be). However, that harmless kernel goes on a long journey from the wheat fields to your focaccia. After being harvested that wheat kernel goes to a factory that removes all of the nutrients, since those are what cause the grain to expire. Then, our kernel friend is given a make-over by being bleached of all color to improve appearance. At this point the wheat kernel has become the empty starch also known as flour, or the Artist Formally Known as Wheat.  Sometimes the grains (as well as other food products) are labeled as “enriched.” This means that a few isolated vitamins have been added back in to replace what has been removed; even if the nutritive value is the same, the nutrients may be processed differently by your body (or not processed at all) because the new depleted food doesn’t have all of the same components as the original, components that often aid in the digestion and absorption of food. What we are left with is aisles of foods with little or no nutritive value misleadingly labeled as “enriched.” 

The moral of this story is that we should eat whole foods, even when we’re not eating the whole food. What I mean is that, even if you’re taking a supplement to replace or add to a specific category of food, you want a supplement that contains all the original nutrients and components that the food had in nature. An orange on a tree is not simply ascorbic acid and water, yet that is all many Vitamin-C supplements will give you.

If you’re interested in learning more about Whole Food Supplements and their implementations in a healthy diet visit: Standard Process.

If you’re interested in hearing about which of the Standard Process products ProACTIVE carries call us at 773-697-4142 or drop us a line at info@proactivechicago.com

One of the most common sports-related injuries we see here at ProACTIVE is Iliotibial Band Syndrome, or ITBS. Your IT band runs along your lateral thigh between the hip and knee (where the pain usually manifests). The first symptom is usually a dull pain that doesn’t inhibit movement and usually goes ignored. With rest, the pain tends to go away, however it comes back as a sharper pain making activity difficult. This can be especially debilitating for runners. Some people seek treatment, some take pain reducing medications, some just decide to “wait it out.” The best thing you can do when you’re having acute pain of this nature, especially if you have swelling or inflammation, is to ice the area. We recommend twenty minutes on and twenty off 2-3 times per day.

To prevent these kinds of injuries, try to reduce how often you're running, run a bit slower and take some walk breaks to let your legs rest.  Pay attention when you’re working out your legs or doing any exercise that requires standing. Keep a slight bend in your knees with your feet pointing forward. Avoid locking your knees out and pay attention to your movements when lifting; if you’re wobbly or jerking around you are probably lifting weights heavier than your muscles can support.

Some stretches we recommend for patients, whether they’re preventative or rehabilitative, are:

IT Stretch (with foam roller): Lie down sideways on foam roll so that it sits just below your hip. Using your other leg to balance, raise the leg you’re stretching off the ground and roll so that the foam roll is moving toward your foot. Stop at areas that are sore or tight and hold for 10-20 seconds until you feel some relief. Continue rolling to a couple inches above the knee then back in the other direction. Repeat this for five minutes on each leg.

Quad Stretches: Great to do before and after a run and periodically throughout the day. Standing on one leg with the other flexed, place the raised foot in your hand and pull headward. Hold this stretch for 30 seconds and repeat three times for each leg.

Hamstring Stretch: Sit with your back to the wall and legs in front at a 90-degree angle. Place hands flat on each side of your legs and push your butt as close to the wall as possible. Hold this position for 60-90 seconds and repeat 3 times.

I’ll be the first one to admit that I love Easter, or rather, I love going to Walgreens the day after Easter to buy all of the half price candy.  But despite the colorful and candyful appeal of a luscious overflowing chocolaty basket, maybe this is a good year to display a level of restraint with your bountiful baskets.  I know, a candy-less basket is a tough sell, and a—don’t say this out loud—healthy Easter basket seems like a recipe for disappointment, but try these tricks to keep the enthusiasm high and the calories low:

1. Bright colorful things!  The basket should be colorful and fun to look at.  So yes, bran muffins are a healthy and yummy alternative to a big chocolate bunny, but it’s likely to get struck down by your little discerning basketeurs.  Try: crayons, toys, jelly beans, sugar-free gum, lip gloss, jump ropes, water pistols or accessories.

2. Active things! Instead of the sluggish fatty baskets, give your kids something that encourages physical activities.  Try: sports equipment, Wii sports games, new sneakers or a bathing suit.  Just no sports socks.

3. Fun things! It seems that every parent shares the collective unconscious urge to put pennies in plastic eggs, but I assure you your children are not interested in scrambling around an Easter egg hunt for 20 minutes for a sum total of 83 cents.  Try those sponges that turn into dinosaurs or flowers when you put them in water, or temporary tattoos or pretty much any goofy thing you can get in a 25-cent machine. 

Remember to throw in a few candies and low-calorie treats to keep the spirit without overloading your kids with cavities and calories.  Maybe even throw in a toothbrush and toothpaste!