What should you look for when buying your nutritional supplements?  As you dig into this question more, you will realize they are NOT all created equal.  Consider this...
Third party certification.
Metagenics (the company we primarily carry) has been certified by three different third parties.  This means they paid a third party to come in and examine all of their raw materials and manufacturing to be sure they meet the guidelines.  Metagenics did this 3 times and passed each time. Achieving this status of certification is almost unheard of and very few, if any, other nutraceutical companies have achieved this status.

Most vitamin/supplement companies are NOT third party certified.  They claim to "ensure that all operations are in accordance with FDA guidelines for good manufacturing practices." This means they did not pay to have anyone come in and scrutinize their procedures to confirm they meet FDA guidelines, instead they are just telling us to take their word for it.  This difference is like telling the officer the speed you were going when he pulls you over versus him having an actual reading of your speed with his technology.
Metagenics is certified by all of the following third parties.  Be sure to look for these logos to ensure that the company that manufactures your products is certified.

Protein-Rich Legumes

As you consider how to eat healthy, don't forget an important food group that often gets forgotten -- legumes (aka beans). You should consume these daily. 
Protein-rich legumes such as beans or lentils are high quality carbohydrates that are rich in vitamins, minerals, and soluble fiber. Soluble fiber when combined with water forms a gel like substance that swells and slows down the digestive process. This delays the emptying the stomach to make you feel full longer. This also results in a positive effect on blood sugar levels. Some of the best sources of legumes are black beans, navy beans, pinto beans, kidney beans, white beans, lima beans, garbanzo beans, split peas, and hummus.
For more info on a healthy, balanced eating program specifically for you, check out out First Line Therapy program.

As we continue our posts on the basics of healthy eating, it is time to address fruits and vegetables.  With the other food groups, we addressed the over abundance of information available on what to eat and what not to eat, that often times we end up more confused than when we started.  It's difficult because you can find so many sources that contradict each other.  However, fruits and vegetables seem to be the exception here.  Very rarely would you find a source that would indicate that you should not consume these foods on a regular basis.  So, let that serve as your proof for how important this food group is.  It should be consumed DAILY...without exception.

Vegetables.  People who consume veggies regularly have a reduced risk for chronic disease.  Veggies also provide nutrients vital for health and maintenance of the body.  

Try to make 50% of your plate at each meal comprised of veggies. Preferably raw and green.  Veggies are loaded with nutrients and very few calories.  So you can physically fill up the gut and feel full without getting an overload of calories.  When possible, add broccoli.  This is super veggie that aids in cleaning the liver of toxins.

Fruits: Like vegetables, fruits are a great source of phytonutrients essential for optimum health.  The quantity of fruit intake should be monitored however, as it does contain sugar.  It contains naturally occurring sugar as opposed to man made sugar or something artificially added.  This type of sugar is considered the healthiest sugar available, but still should not be consumed in an unlimited fashion. Instead, consider this your delicacy and treat it as such!

If you are curious how to take your health to the next level with a personalized plan, OR if you have already been diagnosed with a disease and are in that process...contact us today for First Line Therapy.  This personalized plan can help you regain your health or take your health and fitness to the next level.

Our featured food group to add to your diet this week is whole grain.
There is often LOTS of confusion on what

whole grain is since the manufacturers are often misleading in their packaging. 

Here's what you need to know:
Whole grains or whole grain products are less processed and contain all three parts (germ, bran, and endosperm) of the original kernel. More processed grains remove the bran and germ from the kernel, which removes 25% of the protein and at least 17 key nutrients. First, make it your goal to remove all refined (white) grain products from your diet. Second, introduce more whole grain products such as, barley, brown and wild rice, quinoa, millet, rye, buckwheat, and wheat. Third, greatly reduce the amount of grains you are consuming to one small serving per day for the general population, possibly more if you are extremely active or are a growing child.
If you would like more help coming up with a personalized eating plan for you, check out our FirstLine Therapy Program!

There certainly is no lack of information available on what health foods should be consumed.  And often times, that abundance of information is overwhelming.  So instead, we would encourage you to get your guidance from a professional source that you know and trust.  We hope to be that source for you with our personalized healthy lifestyle program called FirstLine Therapy.  If you are looking for a program written specifically for your body and your health goals contact us so Dr. Ala can prescribe one for you.  

Until then...consider the following foods and food groups recommended by Dr. Ala.  We will be updating with a new featured food group each week.  This week's feature is Oily Fish.

Oily Fish: Fish such as salmon, trout, herring, sardines, albacore tuna, and mackerel are excellent lean sources of protein.  In addition, they have high levels of omega 3 polyunsaturated fatty acids.  These essential fatty acids (EFAs) have to be consumed as they are not manufactured by the body, but as their name suggests they are 'essential.' Research indicates eating foods high in EFAs can reduce the risk of heart disease, reduce inflammation, improve mental health, and reduce the risk of cancer and stoke.  In addition, oily fish are an excellent source of vitamin D.  Research demonstrates that vitamin D is absolutely essential for bone health and immune function.
The best form of vitamin D is from the sun.  We are all certainly lacking in full body exposure to the sun during this season.  So, be sure to supplement with at least 1000 IU daily.  
***Mention this blog and get 5% off your vitamin D purchase in our office.  Offer expires 2-14-14.

If you have children in sports, you are likely aware of the risk of concussion.  This injury seems to be increasing every year.  With our training as chiropractic neurologists, we have had the privilege of working with many local families to help their children recover from a head injury.
With specialized diagnostic testing we work with the patient to determine the part of the brain that sustained the injury.  Then, we use patient-specific treatment patterns to leverage the brain's inherent ability to repair itself by providing targeted inputs (neurological exercises) to the specific sense that will stimulate new neural connections in the identified areas of the brain.
Along with this approach comes modification to lifestyle as needed so the brain can repair.  One of the most important modifications is appropriate accommodations in school.  Click Here to read an article from the Star Tribune addressing the return to school issue.  It's a great article, however, neglects to mention chiropractic neurology as a viable option for safe recovery from a concussive injury.

Food for thought from Dr. Ala as the Holidays approach

Metabolism and weight loss: How you burn calories-MayoClinic.com

"You've probably heard people blame their weight on a slow metabolism, but what does that mean? Is metabolism really the culprit? And if so, is it possible to rev up your metabolism to burn more calories?

While it's true that metabolism is linked to weight, it may not be in the way you expect. In fact, contrary to common belief, a slow metabolism is rarely the cause of excess weight gain. Although your metabolism influences your body's basic energy needs, it's your food and beverage intake and your physical activity that ultimately determine how much you weigh."

Pay attention to every calorie you look at and more importantly consume. They add up, fast. You must measure every bite calorically.  Think about it this way; if you go to the mall to buy yourself something special, do you just blindly walk up to the check out, close your eyes and hand the cashier a pile of money, without measuring???  I think not. The same rule applies for food. 

The holidays are fast approaching and each year without thinking most Americans blindly stuff themselves with empty calories and empty their pockets of cash, with senseless buying.  Let's enjoy the Holidays of 2013 in the black!

Less food, more thought!

DR. Ala