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Moving Toward Better Health

The official blog of Konicki Schumacher Chiropractic


Simple Ways to Eat Healthier

Posted by Dr. Tom Konicki
Dr. Tom Konicki
Dr. Thomas Konicki earned his B.S. in Biology at the University of Cincinnati and then went on to the Los Ange...
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Question: My life is very busy and it is difficult to spend a lot of time cooking. Do you have any quick, easy tips for eating healthy?

Answer: Yes. By making some changes, you can have a significant impact on your diet, weight and overall health. Most of us don't have the time nor the inclination to completely revamp our diet and become a health fanatic. On top of that, it is very confusing as to whether you should be on a low carbohydrate, high protein, low fat, low calorie or what ever kind of diet. Here are a few suggestions:

Switch to whole grains. High-fiber fills you up faster, so you consume fewer calories. They can help to remove toxins and help keep blood-sugar levels in check. Look for "whole" wheat on the nutrition label. One serving of bread ideally should contain 3 grams of fiber. Consider rye or pumpernickel bread instead of wheat or white bread. If you have a digestive disorder, consult your doctor to see if a high-fiber diet is acceptable.

Mix brown rice with white rice. Brown rice contains B-vitamins, magnesium, manganese, selenium, vitamin E and nearly four times the soluble fiber per serving than white rice. You can mix brown or wild rice with your white rice until you get used to the new flavor. Gradually switch to all non-white rice.

Snack on fruits and vegetables instead of candy and high fat snacks. Replace chips, crackers and ice cream with carrots and low-fat dressing. Apple slices with cheese or peanut butter and red peppers with hummus are good substitutes. Trail mix is also a good choice, but can be high in fat and calories, so use these in moderation.

Adopt healthful cooking habits. Instead of frying or broiling, you should steam, grill or bake your food. Replace oils and shortening with vinegars, mustards, fresh and dried herbs, marinades and rubs. Use oils sparingly and choose extra virgin olive oil, which has the lowest saturated fats and highest nutrients. Canola oil is best for baking, but can be reduced and even supplemented with applesauce.

Trim your meat consumption. Cut down on the amount you eat as well as high-fat meat. Trim all excess fat away. This will help reduce your cholesterol and saturated fat intake. Fish provides high protein and beneficial omega-3 fatty acids with few calories and saturated fats.

In last week's column, I urged you to simply add activity to your day. This would include parking your car further away and walking more. Take the stairs instead of an elevator. Do your housework, mow your grass with a walking mower--just keep moving! Exercise will help balance your sugar level and your craving to eat.

For ideas on healthy foods and recipes, visit www.deliciousdecisions.org/cb/index.html or www.cookinglight.com/cooking/. Who knows, you may find a new dish that is not only healthy, but everyone loves it too!

Copyright © 2008 - Konicki Schumacher Chiropractic. All rights reserved.

Dr. Tom Konicki is a board certified chiropractic orthopedist and has practiced for many years in South Dayton. You can reach him at www.kschiro.com or mail your questions to Ask the Chiropractor, 2165 Miamisburg-Centerville Road, Dayton, Ohio 45459.

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