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  Newsletter
Issue #June 2012
summer
Greetings!


5 Best Summer Foods for Weight Loss

   

You don't need to starve yourself on a wacky fad diet if you want to look better in your shorts or swimsuit this summer. The secret to weight loss is to choose healthy foods and take in fewer calories than you burn. 
 
1. Chilled Soups:
Chilled soups like gazpacho or cucumber-dill that contain lots of chunky vegetables are a great way to start a meal. Research shows that a low-calorie, broth-based soup at the beginning of the meal will fill you so you eat less at the meal.

2. Watermelon:

Who doesn't love diving into a crisp, juicy slice of watermelon when it's hot outside?

Half of the watermelon comes from water.  It's a wonderful way to satisfy thirst and a craving for something sweet
3. Grilled Veggies:
A plate of grilled vegetables is a summertime must-have. Keep a plate of grilled onions, bell peppers, zucchini, carrots, eggplant, asparagus, and garlic in your fridge. You can use them to make many healthy dishes.
4. Salads:

Salads make for quick, healthy meals -- with no recipes required.  Just give the produce a quick rinse; slice, dice, toss fruits, vegetables, low-fat cheese, a handful of toasted nuts with some salad greens and a light raspberry or ginger vinaigrette, along with a whole-grain roll, and you have a meal in minutes.

5. Low and No-Calorie Beverages:

Smoothies, sweetened specialty coffee drinks, sweetened teas, and sodas -- they all go down so easily, especially when it's hot outside. But the calories add up just as easily.   

Try these instead:

  • Root Beer or Orange Dream Float.  1/2 cup vanilla frozen yogurt in 12 ounces of diet root beer or orange soda (100 calories)
  • Tart Lemon Pom Spritzer. 12 ounces of lemon sparkling water mixed with the juice of 1 lemon and 1/4 cup pomegranate juice, served over ice (35 calories)   

  • Click here to read more about healthy summer eating 
Words of Wisdom by Dr. Conde

Unlocking The Full Potential of Your Child's Brain

 

Your child has been back at school now for a couple of months.  Test results are returning and grades are below average.  Parent/teacher conferences have been called regarding your child's behavioral problems.  What should you do?

Ab Crunches 

 

Establish an environment that will promote brain growth and symmetrical development of both hemispheres of their brain.  This concept can be termed "brain hygiene".  According to research done on lateralization of brain function and split brain research, we see that the right and left hemispheres of your brain are specialized for certain functions and behaviors.  We should also note that within our brain we have a metronome (pacemaker) that provides us with a certain level of arousal or stimulation that allows us to keep focus and attention on tasks and also allows both of our hemispheres to function symmetrically.  Due to an unhealthy brain environment we can make one side of our brain dominant over the other and produce a fluctuating arousal level displayed as inattentive and distractible behavior.   

Here are some ways that you can put these concepts to use and begin to foster proper "brain hygiene":

A.                          Physical Activity- have your child participate in after-school sports or recreational programs.  Additionally, focus on strengthening core muscles.  I sometimes recommend reading or doing homework on an exercise ball with good posture.  This activation of postural muscles has a profound effect on normalizing arousal levels and increasing focus and attention.

B.                          Utilize Both Sides of Your Body- have your child utilize the non-dominant arm and leg more frequently.  I often recommend using the non-dominant hand when eating, brushing teeth, and when combing hair one or two days a week.  Other changes such as off-setting the computer monitor to the same side of the dominant hand is also effective.

C.                          Brain Foods- spinach or kale, broccoli, salmon or other cold water fatty fish, beans, whole grain bread (unless child has gluten sensitivity), oats, sweet potatoes, garlic, green tea, and blueberries.  Every child should also be taking a multi-vitamin recommended by their Physician.

D.                          Sleep- it is essential that all children, and adults, get at least 8-10 hours of sleep every night.  It is during deep sleep that we release growth hormone which helps to repair and replenish our body.

If your child does not respond to some of these basic, generalized changes he/she may be a candidate for Hemispheric Integration Therapy.  This treatment focuses on establishing symmetry and coherence between both hemispheres and on setting normal, non fluctuating arousal levels using conservative "brain exercises".  

Question of the Month
Ab Crunches

What physically happens to my body and brain after a Chiropractic Neurological treatment?

          The joint in question begins to function appropriately with less restriction. There is less irritation placed on the surrounding neurovascular structures. The muscles and ligaments surrounding the joint attain a new, healthier position which minimizes the chance of strain and increases joint stability. The nervous system gets stimulated from the sensors on the joint being turned on and from brain-based exercises. Actual DNA changes occur at the level of the nerve cell which increases protein production, essentially making the nerve cell much more efficient. This occurs along the specific neurological pathway that was found deficient in the examination and which may be producing the symptoms in question. Lastly, endorphins are released which produces a sense of euphoria.

Click here for more frequently asked questions 

Supplement of the Month
EPA DHA
EPA-DHA Extra Strength� Enteric-Coated Concentrated Essential Fatty Acids for Daily Maintenance 

EPA-DHA Extra Strength provides a higher concentration of the same cold water fish oil contained in EPA-DHA Complex�. It features high levels of the omega-3 essential fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

  • Features an odor-reduced, enteric-coated softgel decreases the potential for repeating and may improve patient compliance.
Recipe of the Month
mango
Mango...
The Super Fruit


        Mangoes are an incredibly healthy snack. You can eat the entire fruit for just over a hundred calories. High in fiber, virtually fat-free, and mangoes contain numerous vitamins. It is easy to see why tropical mangoes are considered a super fruit. Mangoes also contain beta-carotene which may help slow the aging process, reduce the risk of certain forms of cancer, improve lung function, and reduce complications associated with diabetes.
Grilled Mangoes with Jalapeno

grilled mangoes
Click on the Picture for the Recipe
 

 

Brain Teaser of the Month
elevator

The Tenth Floor

A youngster, standing one meter tall, lived with his parents on the tenth floor of an apartment building.

When leaving for school in the morning, he would use the elevator to get to the ground floor.

 

When returning from school,

he would take the elevator to the  

fifth floor.

Then, he would get out of the elevator and climb the stairs to the tenth floor.

 

Question : Why did he not use the elevator to get to the tenth floor? 

 

Click here for the Answer 

Julia's Wellness Corner
Julia
Snack Attack

The world belongs to those with the most energy.  
 -Alexis de Tocqueville

 There's no denying that everyone, at one time or another, has had a snack attack. Views on snacking differ. Some feel that snacking is bad and that eating between meals leads to weight gain. Others believe that eating many small meals and snacks throughout the day is healthy for maintaining energy levels and optimal weight. If there were one way of snacking that was right for everyone, we would all be doing it!  

To alleviate snack attack guilt, try to understand why you are snacking and what snacks work best for your body. Perhaps you snack because your daily diet is missing nutrition, or because you are eating too little at meals. You might be snacking to soothe jangled nerves when you are emotional, or to entertain yourself when you are bored. Whatever your reason, acknowledge it and start thinking about how to create a life that is nourishing and truly satisfying.

apple snackAlthough snacks are no substitute for loving your life, they can be great energy boosters. Many convenient snack foods are highly processed and full of chemicals, additives, damaging fats and refined sugars. When a snack attack hits you, try foods that are filling and satisfying, but also nutritious. Here are some tips:
�    Snack on things that don't come in a plastic wrapper or a box, like fresh fruit, leftover vegetables or rice cakes with almond butter and fruit spread.
�    Make your own signature trail mix, organic hot chocolate made with almond milk sweetened with agave nectar, or blue corn chips with hummus.
You can also try "upgrading":
�    If you are craving something crunchy, upgrade from potato chips to raw carrots, apples or whole grain crackers.
�    If you are craving a candy bar, upgrade to a handful of nuts and dried fruit.
�    Instead of a cup of coffee, upgrade to green tea.
Instead of ice cream, upgrade to applesauce with cinnamon.
Upgraded snacks are high in nutrition and give you a greater sense of satiety and satisfaction; you won't feel physically or psychologically deprived, and you'll have plenty of energy to sustain your activities for hours.

Snacking is enjoyable and there is a wide variety of healthful goodies for whatever you're craving, be it sweet, crunchy, salty, creamy or spicy. Dive in, be creative and enjoy your snack attack.

To learn more about healthy snacking and ways to beat your sugar cravings, schedule a FREE initial consultation with Coach Kadel.  During this session, we will discuss your health and lifestyle to determine how I can best support you in achieving your goals

Julia C. Kadel CPT, CHHC, AADP

Certified Holistic Health Coach
Nutrition Counselor - Personal Trainer - Life Coach
561-414-4441

 

Contact Us:
Dr. John Conde  is a Board Certified Chiropractic Neurologist.
He holds diplomate status through the American Chiropractic Neurology Board.
His office is located at the Atlantic Grove in Delray Beach, Florida.  For more information, or to make an appointment, please contact us at 561-330-6096
 or email us at [email protected].
 
I hope you've enjoyed the additions to this month's newsletter!  If you have any questions, you can reach the clinic at the phone number above or at our website: www.TheCondeCenter.com.
 
Sincerely,
 
Ab Crunches
 
Dr. John Conde
The Conde Center for Chiropractic Neurology