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The Amazing Health Benefits of Chard

1/30/2018

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Let’s face it, sometimes it is hard to get excited about adding more greens to your diet.  Yet, if you know the wellness boosting benefits that many of our green veggie friends provide, you might just find them a little easier to swallow.

One such wellness boosting green power food is the leafy vegetable chard.  It’s often brightly colored stalk makes this little stand out in a crowd and hopefully after you learn the importance of adding it to your diet, chard will find its way onto the tip of your fork. 
So here is the nutritional breakdown: (per one cup serving)
  • 35 calories
  • 4 grams of fiber (wonderful for digestive health)
  • 3 grams of protein (great for repairing muscles after workouts)

Chard is high in wellness promoting antioxidants, which are important in the maintenance of healthy cells and avoiding the negative cell-killing effects of environmental toxins.  It contains a particular type of antioxidant called Betalains, which has natural detoxification properties.  Chard is also high in vitamins B, K, and C.  In fact, 3 cups of chard contains 100% of the daily recommended amount of vitamin K, and just 1 cup gives you twice the amount of vitamin A needed daily.  In addition to the vitamin A, it contains lutein, which is great for eye health and helps to battle against macular degeneration (the leading cause of blindness in those over 65).

Other wellness boosting minerals found in chard include magnesium and iron.  It is also contains a small amount of omega-3 fatty acids, which is a must for cellular health and function.  So next time you’re at the market, scan the produce section and stock up on chard!  Add it to salads, stir fry, smoothies or toss a cup into your next juice mix.  You’ll reap the health benefits and add yet another constructive step towards living a Wellness Based Lifestyle.
 
As always, in health and love,
Dr. Chris

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What are Prebiotics and How Do They Differ From Probiotics?

1/17/2018

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Prebiotics are a certain group of food fiber that promotes that growth of healthy intestinal bacteria.  Similar to probiotics in their benefit, they differ in what they actually are.  Probiotics actually work to introduce healthy bacteria into the digestive system, whereas Prebiotics act as a fertilizer for the healthy bacteria that is already present in the stomach and intestines.
  • Approximately 75% of the immune system is in the gut mucosa! 
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  • Prebiotic Benefits Include:
    • Decrease inflammatory conditions and allergies
    • Helps with Irritable Bowel and other intestinal issues
    • Improve absorption of Calcium, Magnesium and trace minerals
    • Helps with Type II Diabetes by decreasing high blood sugar, decreasing high insulin, and improving insulin sensitivity
    • Decrease LDL cholesterol
    • Increase healthy intestinal flora
    • Can help with HTN and Cardiovascular conditions
I do not promote the general use of many nutritional supplements, but both prebiotics and probiotics make the list of those I do feel offer benefits to everyone.  It is important to find quality supplements like the ones that we carry at PRANA Chiropractic and Wellness Center.
 
In Wellness and Love,
Dr. Chris

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Why Everyone Should Be Taking a Probiotic Supplement

1/11/2018

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​There aren’t but a handful of nutritional supplements that I recommend to everyone, and a quality probiotic supplement makes the short list.  Probiotics contain active cultures of healthy bacteria that help to repopulate the intestinal flora in our digestive system.  Many of the toxins, poor choices in foods, and overuse of antibiotics have destroyed the healthy bacteria in our digestive system.  Because of the high amount of healthy bacteria needed for the first line of immune system defense are found in the gut mucosa, it is vitally important that we make certain to have the needed bacteria present. 
  • Health Benefits Include:
    • Boost to the Immune System
    • Colonizes the Stomach, Colon, Duodenum, and Ilium
    • Kills harmful bacteria and Candida (Yeast Fungi)
    • Decrease Triglycerides and Bad Cholesterol
    • Increase Vitamin B12 Production
    • Benefits all Inflammatory Intestinal Conditions
    • Helps to repair/restore the Intestinal Lining
    • Increases population of Healthy Gut Flora (Good Bacteria)
It is important to opt for the best quality probiotics that you can afford, as you do get what you pay for.  There are natural sources of probiotics, including yogurts and fermented foods such as sour kraut and kemchi.  In order to get the same amount of probiotics through food sources, you’d have to eat a considerable amount, hence the reason that in this case, I do suggest using the supplement.  The good news is, we carry a couple of different probiotic supplements at PRANA, so swing on by and grab a bottle! Your gut will thank you.
 
In Wellness and Love,
Dr. Chris

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    Authors

    Dr. Christopher Weaver DC, PAK is a Doctor of Chiropractic and Professional Applied Kinesiologist.  He's published two books on health and Wellness.

    Kelly Weaver, BA is a Certified Holistic Health Coach, Therapeutic Yoga Specialist, and Yoga Instructor.

    NOTICE TO READER: This blog is not intended to provide medical advice or to take the place of medical advice and treatment from your personal physician. Readers are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither the publisher nor the authors take responsibility for possible health consequences of any person reading or following the information in this blog or any publications of Prana Chiropractic and Wellness Center. All readers, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition or supplement program.

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