5 Simple Tips for a Healthy Winter Season

1. Always keep healthy snacks in arms length – Convenience is key especially when it comes to our food choices. One way to make healthy diet choices is by preparing meals ahead of time. Take a couple hours on Sundays to pre-pack your lunches for the week and not only will you be saving your money but your health too — a smart investment worth making.

Here are a few lunch ideas to try out this week:

• Chicken Couscous: Prepare grilled chicken slices, pair it with couscous and a side of freshly sliced fruit and veggies.
• Chicken-Berry Salad: Cook an extra chicken breast and pair it with feta, strawberries, blueberries and sliced almonds over spinach. For an extra flavor boost, drizzle with balsamic vinaigrette.
• Turkey and Cucumber Sandwich: Pack to a few slices of cooked turkey, cucumber and tomato. Drizzle with spicy or honey mustard. Tip: Bring ingredients and assemble sandwich before eating to keep the bread from getting soggy.

2. Drink Water Throughout the Day: Not only does water keep your body hydrated and flush toxins out of vital organs, it keeps you feeling fuller for longer. Although we have been told our whole lives to drink at least 8 oz of water daily, “The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.”

3. Portion Your Meals Correctly: Ever wonder why they say breakfast is the most important meal of the day? The main reason for this is because it revs up your metabolism so it is ready to work throughout the day. If you have a good, balanced breakfast, you are less likely to choose something high in fat for lunch or dinner to satisfy food cravings. Dinner should be your most light meal of the day since you have less time and energy at the end of the day to burn off the caloric intake. The majority of your calories should be consumed for breakfast, lunch and healthy snacks in the mid-morning and early afternoon. Anything you eat after 4 PM should be light like a soup and sandwich. Try to completely avoid eating any complex carbs after 6 PM.

4. Get Moving: Something is better than nothing! You do not need a lot of complicated exercise equipment to get in a proper cardiovascular workout. Whether you take a moderate 30-minute walk or do two segments of 10-15 minute aerobic exercises (dancing, jump roping, yoga, etc), getting your muscles moving and your heart pumping on a daily basis with a heart-healthy exercise is a sure way to keep the extra pounds off and de-stress at the same time.

5. Get Plenty of Sleep: It make perfect sense. If you are running on low energy from lack of a good night’s rest, you are more likely to grab an extra coffee, pick up a sugary donut or resort to other comfort foods for a quick shot of energy. If you are getting less than 7.5 hours of quality sleep per night, your waistline will pay. According to WebMD, not only will you eat more, but your metabolism will work at a slower rate when you are sleep-deprived.

Making simple, healthy changes in your daily lifestyle can lead to significant benefits for your physical and mental well-being. For more health tips and nutritional recommendations visit Dr. Will or Dr. Dan at McCray Chiropractic Health Restoration Clinic. We take pride in helping our patients lead an exceptionally nutritious and healthy lifestyle.

Call today to book a free consultation: (304)-262-0700

Drinking to Your Health: The Top 3 Beverages To Benefit Your Health in 2014

#1 – Water: There are plenty of reasons why water should be everyone’s go-to beverage. Having about 8 8-ounce glasses a day will keep you hydrated throughout the day, aid in your body’s digestion process, and help the absorption of necessary vitamins. Make water a daily habit to keep your body running optimally.

TIP: Add an extra flavor kick to your H2O by adding wedges of lemon or lime, slices of cucumber or fresh mint leaves.

#2 – Green Tea: The discovery of health benefits found in green tea throughout the years has been tremendous. Green tea’s natural antioxidants offers a range of health benefits to its drinkers, including aiding with indigestion and cavity prevention as well as helping to prevent more serious problems such as heart disease, osteoporosis and even cancer. According to a new study released by The American Journal of Clinical Nutrition, “Natural compounds called polyphenols in green tea might protect against several cancers, including those of the prostate, GI tract, lungs, breast, and skin.”

TIP: Add a spoonful of honey to your tea as a tasty sweetener.

#3 – Vegetable Juice: It might be that time to invest in a good juicer, if you haven’t already. Drinking your vegetables is a sure and easy way to get the vitamins and minerals needed to keep you healthy. You will instantly feel and see the benefits of having raw veggie juice a few times a week. Not only will it reduce inflammation, cleanse the body, and regulate the bowels, it will also help you loose those extra pounds.

TIP: Try avoiding any bottled type of vegetable or fruit juice. They tend to be high in sodium and sugar.

At McCray Chiropractic and Health Restoration Clinic we care about the mental and physical well-being of each patient. Dr. Will McCray and Dr. Dan McCray offer a variety of services to help you and your family achieve optimal health with chiropractic care, massage, nutritional recommendations, and various therapies. We pride ourselves in making our patients feel welcome and comfortable so they enjoy coming in to visit one of our chiropractic offices. Feeling comfortable is a major component of the healing process and we hope you see that difference at our offices when you come in for your next visit. Visit our website to find out more on how we can help you achieve optimal health today: http://www.mccraychiropractic.com/

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5 Healthy and Quick Thanksgiving Side DIshes

Instead of making a traditional heavy side dish to contribute this Thanksgiving, opt to go with an easy-to-make, nutrient-rich food item that everyone can enjoy, guilt-free! Healthy substitutes and portion control are key to no overdoing it this holiday.

Here are 10 healthy and simple side dishes that will take less than 20 minutes to make.

    1. Sauteed Brussels Sprouts with Parmesan and Pine Nuts

     Ingredients:

• 1 1/2 tablespoons olive oil
• 1 1/2 pounds thinly sliced Brussels sprouts, trimmed and halved
• 1 teaspoon sea salt
• 1/2 teaspoon freshly ground black pepper
• 1/4 cup red wine vinegar
• 1/4 cup Parmesan shavings
• 2 tablespoons pine nuts, toasted

Heat oil in a large nonstick skillet over medium heat; add Brussels sprouts, salt, and pepper. Cook until sprouts are tender and golden (about 6 minutes), stirring occasionally. Remove pan from heat; add vinegar. Toss well. Transfer the sprouts to a serving bowl; top with Parmesan and pine nuts.

PREP: 15 minutes COOK: 5 minutes

2. Asparagus Salad

     Ingredients:

• 1 pound fresh asparagus
• 2 tablespoons water
• 4 cups spring mix salad greens
• 1/3 cup balsamic vinegar
• 2 tablespoons orange juice
• 2 tablespoons each apricot and pineapple preserves
• 1 tablespoon sesame seed
• 1/4 cup slivered almonds

Place the asparagus and water in a microwave-safe baking dish. Cover and microwave on high for 2-3 minutes or until crisp-tender. Drain and immediately place asparagus in ice water. Drain and pat dry. Place salad greens on a serving platter; top with asparagus. In a small bowl, whisk the vinegar, orange juice, preserves, sesame seeds and ginger. Drizzle over salad. Sprinkle with almonds.

PREP: 15 minutes

 3. Cranberry-Apricot Delicata Squash

Ingredients:

• 1 pound delicata squash (about 1 large)
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon apple cider or apple juice
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1/4 cup chopped dried apricots
• 1/4 cup dried cranberries
• 2 tablespoons finely chopped chives
• 2 tablespoons toasted sliced almonds

Cut squash in quarters lengthwise; scoop out the seeds. Very thinly slice crosswise. Bring 1 inch of water to a boil in a saucepan fitted with a steamer basket. Steam the squash until just tender, 5 to 7 minutes. Whisk oil, cider (or juice), salt and pepper in a large bowl. Add the squash, apricots cranberries and chives; toss to coat. Serve sprinkled with almonds.

PREP: 10 minutes COOK: 10 minutes

 4. Brown Sugar-Glazed Beets

Ingredients:

• 3 tablespoons dark brown sugar
• 2 tablespoons orange juice
• 1 tablespoon unsalted butter
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 3 cups steamed cubed beets, 1/2- to 1-inch cubes

Trim greens (if any) and root end; peel the skin with a vegetable peeler. Cut beets into 1/2- to 1-inch-thick cubes, wedges or slices. Place in a glass baking dish, add 2 tablespoons water, cover tightly and microwave on High until tender, 8 to 10 minutes. Let stand, covered, for 5 minutes. Combine brown sugar, orange juice, butter, salt and pepper in a large nonstick skillet. Cook over medium heat until the sugar and butter are melted and starting to bubble. Stir in beets and cook until most of the liquid has evaporated and the beets are coated with glaze, 6 to 8 minutes. Serve hot or warm.

PREP: 10 minutes COOK: 10 minutes

   5. Lemon-Dill Green Beans

Ingredients:

• 1 pound green beans, trimmed
• 4 teaspoons chopped fresh dill
• 1 tablespoon minced shallot
• 1 tablespoon extra-virgin olive oil
  
• 1 tablespoon lemon juice
• 1 teaspoon whole-grain mustard
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper

Bring an inch of water to a boil in a large saucepan fitted with a steamer basket. Add green beans, cover and cook until tender-crisp, 5 to 7 minutes. Remove from the heat. Meanwhile, whisk dill, shallot, oil, lemon juice, mustard, salt and pepper in a large bowl. Add the green beans and toss to coat. Let stand about 10 minutes before serving to blend flavors.

PREP: 10 minutes COOK: 10 minutes

5 Easy Foods To Enhance Your Daily Lifestyle

Add more raw foods to your diet and you will be surprised with the difference it will make in how you look, feel and perform in your daily routine. Here’s a list of 5 raw foods you can incorporate into your diet that will have you feeling energized and refreshed:

1.  Apples: Apples contain an insane amount of soluble fiber and immune-boosting Vitamin C and Vitamin A. An apple a day is an easy way to satisfy hunger, lower cholesterol levels, regulate blood sugar, and keep your skin in great shape. Try replacing the sugary breakfast cereal with an apple and just feel the (guilt-free) difference!
2. Spinach Leaves: Try to avoid iceberg lettuce, which contains mostly water and little nutritional value, and go with spinach leaves instead next time. Spinach leaves contains Vitamin K, Vitamin A and plenty of calcium and iron to keep you pumped like Popeye all the day long!
3. Blueberries: Contain more antioxidants than any other fruit or vegetable. They are a natural brain food that strengthens your immune system and is very heart healthy. Best part? They are super convenient and you can never have too many.
4. Almonds: Natural, unsalted almonds contain high levels of Vitamin B6, magnesium and healthy unsaturated fats that are very essential to the body. They can reduce the rick of blood clots, improve the healthy lining of your arteries and even help lower the LDL cholesterol level in the blood. Just a handful a day helps to prevent weight gain and promotes good heart health.              
5. Dark Chocolate: Cocoa is very high in antioxidant content which helps fight the damaging effects of stress on the cells inside the body. Cocoa also helps trigger the brain production of neurotransmitters, sulfur and magnesium, which produces a natural ‘good’ feeling and works naturally to alleviate stress. BOOM! POW! Depression doesn’t stand a chance against chocolate! 

For more health tips and nutritional recommendations visit Dr. Will or Dr. Dan at McCray Chiropractic Health Restoration Clinic. We take pride in helping our patients lead an exceptionally nutritious and healthy lifestyle.

5 Common Causes for Back Pain and How You Can Fix Them

Everyday we engage in actions that may lead to or cause back strain, soreness or achiness. What most of us do not realize is how most of our mundane everyday practices eventually take a toll on our back muscles and joints. Since back pain is one of the most common ailments facing millions of people across the world, here are some of the most common causes for back pain as well as some everyday tips to have you feeling better fast. 

• Problem #1 Sitting Still – We all do it everyday. For most of us, it is inevitable to sit for an extended period of time at some point in the day, . Whether we are working at a desk job, sitting through a 4-hour plane flight, or even waiting in a doctor’s office (hopefully not that long in ours!), staying in one position for an extended period of time is taxing on the muscles of the body.
• Solution: Be sure to get up every hour or so and stretch out your muscles. Take a 2-3 minute break from sitting to stretch, stand and walk. Something as simple as this can increase blood flow to the muscles and allow you to maintain a relaxed, supportive posture throughout the day.

• Problem #2: Sleeping Wrong – Not getting a good nights rest can ruin your day. Not only can it make you irritable and drowsy the next day but it can also cause back pain and stiffness in your joints and muscles. Having a good mattress, sleeping in the right position and even the positioning your pillow correctly can have a tremendous effect on the outcome of your sleep. Sleeping on your belly can cause extra stress to your muscles and joints. Too much mattress flexibility will not keep your body in proper alignment, while too little flexibility does not allow support for the natural curves of your body. 
• Solution: A research study in The Lancet (2003;362:1599–604) suggests, “A mattress of medium firmness improves pain and disability among patients with chronic non-specific low-back pain.” Be sure the firmness of your mattress is not too stiff but also not too soft. Find yourself a happy medium! You need to allow your body to have a degree of limited flexibility while resting. Instead of sleeping on your back or stomach, try sleeping on your side. This position will allow your spine to remain elongated and neutral. Make sure your pillow provides enough neck support to keep your head in line with your spine. 

• Problem #3: Wearing High Heels – That’s right ladies! Toting around in those 4-inch stilettos and pumps are not doing much to help matters. High heels aggravate your lower back by forcing it into an abnormal posture and alignment. And it is definitely safe to say that they are downright destructive if you are already suffering from lower back pain.
• Solution: The use of all high heels may not always cause harm to everyone, however, you may want to do yourself a favor and avoid wearing those high-heeled shoes that cause or even worsen your back pain the day after wearing them. Switch up the wardrobe and go with some cute flats, swanky loafers or stylish combat boots instead!

• Problem #4: Technology Engagement – Computers, Smartphones and tablets, oh my! Let’s face it. We live in the Information Age (also referred to as The Digital or Computer Age). With the huge growth of social media and other online media consumption, many of us stay consumed with staying connected or engaged through the Internet. Whether we are using our Smartphone to check today’s weather and latest Facebook posts or sitting at our computer’s to do actually work, hunching over for hours on end with improper posture can end up taking a toll on our backs and necks and lead to spinal misalignment.
• Solution: Try bringing the device to eye-level instead of craning your neck, take breaks from engaging to stretch your neck and look away from the screen. Invest in a hands-free headset so you can avoid the risk of crooking your neck. Teach your kids these habits at an early age. If we are to continue to teach the next generation to embrace technology at such a young age and at such a fast pace, we must also teach them how to do so in a healthy and preventative manner. 

• Problem #5: Your Bra – Once again ladies, this one is for you! You gain weight; you lose weight, and doing so causes the bust area to fluctuate in size and width. There are just some facts of life we cannot avoid and this is one of them. Having a bra with the correct support will aid your maintaining good back health and prevent straining muscles.
• Solution: Great news! There is a very simple fix – just get measured! It takes no more than a minute or two for someone to do your measurements. Doing so will save not only you time and money on buying an accurate and supportive bra, but it will also save your back muscles from unwanted strain or tension.

At McCray Chiropractic and Restoration Clinic we have a variety of chiropractic messages to choose from. For more information on our services or tips on how to maintain good spinal health, feel free to contact us directly at (304)-262-0700 or email us at info@mccraychiropractic.com