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Weight Loss

7 Tasty Tips For Good Nutrition This Summer

Ahhh summer. That time of the year when BBQs are a must, but you’re also realizing you may have eaten a little too much over winter. 

If you’re hoping to lose weight, tone up, or simply enjoy good nutrition this summer, this post is for you. Staying healthy isn’t easy when we’re surrounded by temptations, but with a little preparation, you can enjoy yourself without going overboard. 

Enjoy Good Nutrition This Summer

If you’re aiming to stay healthy, the first step is to realize that total deprivation is not the way to go. When we completely cut out all the foods we love, we often end up binging, which leads to feelings of guilt and sadness.

When you want to ensure you have good nutrition, consider the 80/20 rule. 80% of the time you eat healthy foods from a variety of food groups, with lots of fresh fruit and vegetables. And 20% of the time you get to eat what you like- whether that’s pizza, BBQ ribs, or even a beer or two.

Here are some nutritious tips to get you through the summer:

1. Stock up on Vegetables

Summer is full of so many delicious foods. And even if you’re not a big vegetable eater, there are many ways you can sneak them into your meals. Vegetables are packed with fiber, vitamins, minerals, and more, and they give you the most bang for your calorie buck.

Next time you feel like chips and pretzels and dip, take just a few pretzels and replace the rest with carrot and celery sticks. Hummus is a great replacement for a high-fat dip, and it’s also full of nutrients. 

Look for options to add vegetables whenever you can. Stuff your sandwich with tomato, lettuce, and cucumber to fill it out. Snack on avocado when you want to reach for a cookie. And add a saute of peppers, tomatoes, garlic, and onion next time you cook poultry, meat or fish.

2. Fill up on Chicken Breast

Protein is hugely important, particularly if you like to hit the gym. Not only does it help you build muscle, but it also helps you feel full throughout the day. 

Lean protein is your best bet, and chicken breast is a favorite amongst many people aiming for good nutrition. If you always thought chicken breast needed to be dry and boring, your life is about to change. 

Here’s what you do: 

  • Take four chicken breasts and slice off any extra fat
  • Pour one tablespoon of olive oil into a glass baking tray. Spread it around and then add the chicken breasts
  • Season chicken breasts with your favorite seasoning
  • Cut enough baking paper to cover the chicken and spread olive oil on the paper so it is completely covered
  • Place the baking paper (oil-side down) on top of the chicken. Tuck it in, being careful to completely cover each breast
  • Bake for 20 minutes or until cooked. The baking paper acts as a “skin”, ensuring your chicken doesn’t dry out

Chicken can be used in a variety of dishes, and served with vegetables, in salads, or as a snack. 

3. Hydration Station

Often we reach for food when we think we’re hungry, but we’re really just dehydrated. You need to drink six to eight glasses of water each day to stay hydrated and healthy. And if you’re working out or you’re planning to be outside in the sun, it’s a good idea to drink even more.

If you’re not a fan of the taste of water, you can dress it up. Grab some fresh fruit like berries, lemons, limes, or grapes, and add them to a jug of water. Keep the jug in the fridge and the water will soon become a much nicer flavor. 

4. Meal Prep

One of the reasons why so many people find it difficult to achieve good nutrition is because they’re unprepared. The best way to fix this problem is to do some preparation. 

On a Saturday or Sunday, head to your local supermarket or farmers market. Stock up on healthy food like lean protein, fruits, and vegetables. Once you get home, spend a couple of hours cooking. 

You can either do some serious meal prep and make enough food for lunch and dinner portions each week, or simply cook some food so you have enough on hand for healthy snacks.

5. Choose Smart Carbs

When most people are focusing on good nutrition, they decide that carbs are the devil and aim to cut them out completely. But without carbs, we wouldn’t have enough energy to get through the day.

Not all carbs are created equal. Sure, you probably don’t need that huge serving of pasta, but there’s no reason why you can’t have a small portion of brown rice- especially on a workout day. 

6. Know Your Portions

When you’re socializing at a BBQ, it can be easy to keep reaching for the chips and salsa or load up your plate with potato salad. The best way to keep this from happening is to know what a portion or serving of each food looks like.

A serving of pasta, potato salad, or beans is approximately one cup, which is the size of your clenched fist. Your meat should be no bigger than the size of your phone. And if you’re adding dressing, the size of your thumb is about one tablespoon.

7. Enjoy Yourself

Yes, you can eat your favorite foods. If you’re dying for a cheeseburger and you’re going to a BBQ later, you may want to just have a light salad for lunch. Make allowances through the day so you can eat that burger guilt-free.

Or maybe you’re a dessert person, and you have a friend who makes the best cheesecake you’ve ever eaten. In that case, say no to the potato salad but treat yourself to a small slice of cheesecake later.

Are you trying to achieve good nutrition this summer? Do you feel like you don’t even know where to start? Get in touch to learn how we can help you achieve your goals, so you can feel healthy and look great. 

Weight Loss

How to Stop Obsessing Over Food When You’re Dieting

Are you on a diet? If you are, you’re not alone. 45 million Americans go on a diet each year. That’s a lot of people actively trying to change their eating habits.

Choosing the right diet and sticking to it is hard. It takes discipline and dedication. The first few weeks we are motivated and focused. But come weeks 3 and 4, and we are more obsessed with weight and food than ever before.

We all know the drill. No sooner have you started a new diet than all you can think about is food. Decadent unhealthy treats seem to be popping up in all the wrong places – most of all in your thoughts. Here are some great tips on how to stop obsessing over food and stick to your diet.

1. Pay Attention

Before we dive in, let’s get to the basics. Do you pay attention when you are eating? Or are you watching a show, reading an article, or skimming through social media?

Subconscious eating can lead to unnecessary weight gain. Often when we aren’t paying attention to what we put in our mouths, we will overeat. And those extra calories really add up.

Next time you eat a meal, try not to be distracted and really notice exactly what you are eating.

2. Reach For the Water

If you’re dehydrated, your mind may actually think it’s hungry, when in reality, you are thirsty. So before you reach for the cookies or pretzels, take a big drink of water first.

Water is often overlooked when dieting, but it is more important than you may think. There are many health benefits to water including:

  • Cleanses
  • Regulation temperature
  • Protects joints and ligaments
  • Provides energy
  • Clears complexion
  • Boosts immune system

That’s a pretty impressive list for just a cup of water.

3. Take a Walk

Feel like snacking, try taking a walk instead.

First, this will get you out of the kitchen and away from the temptation. Second, exercise has actually been associated with reduced food cravings.

Maybe you want to eat because you’re bored? Well getting up and out of the house will keep your mind occupied.

4. Try Watermelon

If you need a snack, try some watermelon. It contains more than 90% water, so eating a bowl of watermelon can help you feel more full faster.

Buy a nice ripe watermelon from the store, cut it up, and store it in Tupperware and place in the fridge so it’s nice and chilled. This is the perfect snack to reach for whenever you get a craving.

5. Clean Out Your Fridge

Truth be told, if you don’t have sugar and junk food in your house, then it’s a lot harder to eat it.

Get rid of all the junk food in your house. Stop buying the processed foods that are full of sugar and corn syrup, and buy clean, healthy snacks.

Some alternatives snack ideas include:

  • Cut up veggies and hummus
  • String cheese and almonds
  • Crackers and cottage cheese
  • Greek yogurt and granola

6. Call Your Person

You know that one person who will keep you accountable? Yeah, call them.

Having someone who knows your goals is important when trying to stick to a new eating plan. They will help you stay on track when you’re ready to give up. So find someone you can call who will talk you off the ledge when all you want for breakfast is Pop Tarts and Whipped Cream.

Call and talk to them about how you are feeling. They can help you refocus and remind you of your goals. And remind you that bikini season is right around the corner.

7. Trade-In Your Scale

Everyone has that ideal weight they want to be, right? Well, forget that number.

Weighing yourself often is actually misleading because everyone’s weight fluctuates throughout the day. You weigh different amounts depending on the time of day. So focusing on a set number will throw you off track.

Instead, try on a slightly tight pair of jeans. It’s best to do this first thing in the morning. Trying on jeans is more “real” than the numbers on the scale. As you stay on track with your eating goals, your jeans will eventually start to fit.

8. Add Healthy Fats

Wait, what? Fats?

Yep, but healthy fats.

All fats are not created equal. The fats found in pizza are different than the healthy fats found in avocados or nuts.

It’s important to have healthy fats in your diet. These fats help satisfy you and when mixed with protein, you will actually feel fuller, longer.

So if you find yourself binging on burgers and fries, ask yourself if you’ve had enough healthy fats.

9. Stick to a Schedule

We’ve all done it. We start the day off in a dead sprint. Forgetting breakfast, eating a granola bar for lunch, then find ourselves starving by 4:00. And since you haven’t eaten all day, dinner consists of an entire box of Ritz crackers and Nutella.

When we don’t eat consistently throughout the day, we are more likely to binge eat at night.

Plan sensible meals and easy snacks and eat regularly throughout the day. This will help keep your blood sugar levels up and you’ll feel better. And if you need help keeping track, consider starting a diet journal.

10. Get a Good Night’s Sleep

We often pride ourselves on how much sleep we DON’T need. Ever hear your co-workers brag about how they can function off of only 4 hours of sleep?

Well, that’s not healthy. At all. In fact, the benefits of sleep go beyond avoiding those big yaws during your board meeting.

When you get at least 7 to 9 hours of sleep a night, your cravings will actually decrease. Individuals who get adequate sleep eat 250 calories less than their tired counterparts.

How to Stop Obsessing Over Food? Give Yourself a Break.

All these suggestions will help distract you from eating too much, but the best way to stop obsessing over food is to occasionally give yourself a break.

If you eat healthy 90% of the time, you’ll be doing great. Set up a certain time each week when you can just relax and enjoy some beer and wings with your friends without feeling guilty.

You are actually more likely to stay on track if you know that you can have your favorite junk food in the near future.

If you find yourself asking “how to stop obsessing over food” come and check us out. We can help you reach your goals and feel better than you ever have.

Weight Loss

10 Simple Meal Prep Recipes for a Healthier You

Did you know that only 20% of people stick with their New Year’s resolutions until February?

If you’re one of the many Americans who dreams of attaining a slimmer body, you’ve probably tried all kinds of diets. The key to sustainable weight loss is to turn your efforts into a lifestyle.

Healthy foods don’t have to be boring! Here are 10 simple meal prep recipes that taste incredible and help you accomplish your fitness goals.

1. Breakfast Food Prep Ideas: Banana and Chocolate Oatmeal Cups

The biggest mistake dieters make while trying to lose weight is skipping breakfast. When you don’t give your body fuel when it wakes up, you’ll try to overcompensate at lunchtime by binging.

These banana and chocolate oatmeal cups are decadent without the guilt. Oats are a great source of fiber and protein that will keep you full.

The sweetness from the bananas makes this breakfast taste like dessert. As long as you don’t overdo it on the chocolate chips, the small amount of fat can help you stay satisfied.

2. Freezer Smoothie Packs

Most Americans don’t eat the recommended values of fruits and vegetables.

Smoothies are a great way to gently wake up your digestive system. The creamy, sweet fruits make it easy to sneak in nutrient-dense vegetables without being able to taste them.

Try these easy freezer smoothie packs that can be blended into a smoothie in one minute.

3. Cashew Chicken Quinoa Bake

Quinoa is a superfood because it’s a protein-packed grain. Cashews are another health food filled with fats that keep your stomach full and your heart happy. Chicken is a lean source of protein that can be transformed with tons of exciting flavors.

This cashew chicken quinoa bake has the best of all worlds. It’s so hearty and decadent that you won’t believe it’s great for you.

4. Sunday Meal Prep Ideas: Chicken Burrito Bowls

Who doesn’t love Tex-Mex fast food joints like Chipotle or Moe’s?

Although these chains offer more healthy alternatives than American fast food joints, they’re still loaded with unnecessary fats and sodium. The good news is that you don’t have to give up your beloved burrito bowls while you’re on a diet.

When you make these chicken burrito bowls at home, you’re in control of what ingredients go into them. This recipe is fresh, satisfying, and full of flavor.

5. Freezer to Slow Cooker Sesame Chicken and Veggie Soup

One common complaint about meal prepping is that the food doesn’t taste as good by the end of the week. Thanks to crock pots, you can still take advantage of the ease of meal prepping and still get fresh meals.

This sesame chicken soup can be prepared ahead of time and frozen in a bag. All you have to do is dump the ingredients into your crockpot with some broth and let it cook while you’re at work.

6. Vegan Meal Prep Meals: Mexican Pasta Salad

Veganism is a growing trend that has helped many people lose weight. Since plants are nutrient-dense and contain fewer calories than animal products, you can eat a lot of food and stay slim.

This Mexican pasta salad is rich thanks to a cashew cream full of warming spices. The inclusion of plant-based bacon makes this recipe taste sinful, but you won’t put on any weight.

7. Steak Meal Prep Options: Beef and Broccoli Stir Fry

We all adore Chinese takeout, but American-Chinese cuisine is one of the worst culprits for fat gain. When you make your own Chinese food at home, you can avoid the harmful MSG and deep frying.

This beef and broccoli recipe tastes like the real thing. The best part is you don’t have to suffer from the bloated, tired feeling you get after eating traditional takeout.

8. Simple Meal Prep Recipes: Vegetarian Chili

Beans are one of the healthiest foods you could eat. They’re full of protein, fiber, and iron. If you’re a woman, eating beans regularly can help you avoid anemia caused by your menstrual cycle.

Chili is a comfort food, but it’s easy to go overboard with fats by adding cheese, beef, and sour cream. This vegetarian chili recipe will satisfy your cravings for comfort food without bogging you down. Instead of piling on unhealthy animals fats in your bowl, try garnishing with some heart-healthy avocado instead.

9. Thai Coconut Quinoa Bowls

Asia has some of the slimmest people in the world. Their diet consists of lots of vegetables, rice, and healthy protein sources like tofu.

This Thai coconut quinoa bowl is full of so many unique, complex flavors that you’ll never be more excited to be on a diet. The purple cabbage slaw is tangy, sweet, and spicy. The peanut dressing is hearty and satisfying.

Since this recipe is loaded with lots of vegetables like sweet potato, carrots, bell pepper, and cabbage, you’re sure to fuel your body with lots of vitamins it needs to feel its best. The edamame is an exciting crunch that boasts an impressive amount of plant protein.

10. Good Meal Prep Ideas for Mediterranean Diet: Greek Chicken Bowls

Along with the Asian diet, Mediterranean people are also accredited with having a healthy cuisine. The Mediterranean like to flavor their food with fresh vegetables and herbs instead of relying on salt and hydrogenated oils. They also stay fuller for longer by adding a small amount of healthy fats from nuts and olive oil.

This Greek chicken bowl is made with lean chicken breast, slow-burning brown rice, and filling Greek yogurt.

The tzatizki is tangy and fresh. The cucumber salad is flavorful and light. When you get a bite of every ingredient, your tastebuds won’t believe this meal is healthy.

Ready to Get Your Dream Body?

One of the best ways to stick with your New Year’s fitness resolutions is to plan ahead with simple meal prep recipes. These 10 tasty recipes will save time, help you lose weight, and keep you satisfied.

If you want guaranteed results, then you need to join the ChiroThin Weight Loss Program. Unlike fad diets, this regimen is doctor supervised. If you’re ready to get lasting, healthy results, then find a ChiroThin doctor near you to start your journey.

 

Weight Loss

Put Down the Cookie! How to Increase Willpower During Those Weak Moments

You always feel great when you first start a diet. You can practically see how healthy and confident you’re sure to feel in a few months.

This is it, once and for all: you’re a health-conscious person now.

Then that first craving hits and all those intentions go out the window. All you want to do is jump into a vat of cookies and eat your way out.

If you aren’t sure how to increase willpower in those dark times, today is your lucky day. These tips can save your ever-shrinking butt.

Tips for How to Increase Willpower

In reality, willpower is a misnomer. The goal is to eat healthily and stick with your plan. Whether you do that through self-motivation or control mechanisms, the result is the same.

Use these tips to stay on track.

Hit the Hay

For many people, evenings are the toughest time for cravings. You’ve worked hard all day and now you’re in relaxation mode. It’s easy to let your guard down, and that’s when cravings set in.

If it’s getting close to your bedtime, call it an early night. This helps you avoid snacking in a few ways.

First, brushing your teeth at the end of the night is a fast way to kill your cravings. To give into your sweet or salty tooth, you would also have to brush your teeth again. Suddenly that snack is more work than it’s worth.

Second, turning in early sets you up for a better tomorrow. Sleep deprivation is known to mess with your hormones and increase your appetite

Collect Inspiration

If you’re drowning in a craving, it can be easy to lose sight of what you’re working toward. You can prepare for those times now by starting an inspiration collection.

You can do this with a physical folder, a Pinterest board, a folder of bookmarks on your browser, or whatever is convenient. Any time you see something that inspires you in your journey, put it in the collection.

For example, include sayings or quotes that speak to your goals. You could also include photos from a time when you were healthier. If you’re trying to hit your goal weight for the first time, use pictures of the way you want your body to look. 

List the Rewards

Another helpful way to motivate yourself is by thinking about everything you stand to gain if you lose weight.

Think about everything you’ll enjoy when you hit your goal weight. Go beyond the obvious and think about the little perks.

This could include feeling confident when you go out. Maybe you want to feel more confident in your health. You can also look forward to wearing a wide range of clothes or to your clothes being more comfortable.

Make a Deal

Sometimes you have to fool yourself into a bargain to stay on track.

When a craving hits, tell yourself that if you can wait for two hours, you can indulge your craving. More often than not, the craving will have faded by the time two hours have passed. 

You can also go a more direct route. If you want a candy bar that has 200 calories, tell yourself you can eat it if you burn 200 calories on the treadmill.

After you’ve exercised, chances are that you won’t want to let the work go to waste with a single snack. Even if you do, at least you’ve burned off the calories. 

Plan Ahead for Known Challenges

Willpower isn’t linear. We all have times when it’s harder to stay on track. In some cases, those tough times are predictable.

For instance, maybe you tend to use junk food as a stress reliever. You look at the calendar and see that you have a big meeting or another stressor coming up on a specific day.

If that happens, you can plan ahead. Get all your biggest temptations out of the house before that day arrives. Replace them with healthy alternatives like fruit instead of sugary candy.

Have an Accountability Buddy

An internal battle between two things you want (like having a snack or losing weight) is never easy. Whoever said you had to fight those battles alone?

There are plenty of benefits to losing weight with a partner. It doesn’t have to be your romantic partner, but someone you can count on as an accountability buddy.

This should be someone you can trust. They don’t have to be losing weight along with you, but they should at least understand what you’re going through. Share your goals and your plan with them so they can hold you to those promises you’ve made to yourself. 

Give Yourself Consequences

Sometimes the best way to stick to your weight loss plan is to give yourself an external reason to stick with it.

For example, let’s say you’re struggling to get to the gym on a regular basis. Make a rule that every time you skip the gym, you have to put $10 into a jar. You can’t have that money back until you reach a certain goal weight.

This works as both positive and negative reinforcement.

For one, it gives you a negative consequence if you choose to break your workout plan. Second, it gives you a positive incentive because you have one more reward for hitting your next goal: the money.

Finding Your Cravings’ Kryptonite

Take a look at this list. We’ve listed seven different strategies for how to increase willpower.

That should tell you that there’s no magic wand for willpower. Different things motivate different people. The trick is figuring out what works for you.

In fact, it’s best to have a few possibilities you can fall back on. You never know when your usual motivational tools won’t be able to get the job done. All the tactics above are worth a try.

If you’re ready to kick your weight loss into high gear, a medical professional’s guidance can help. Start by finding a ChiroThin provider near you.

 

Weight Loss

Tips for Reading and Understanding Nutrition Labels

Do you want to know the secret to understanding nutrition labels?

They’re on every packaged food item you purchase at a grocery store. But how important are they, really?

Nutrition labels are there for a reason. They give you a sense of what you are consuming so that you can make informed decisions about what you eat.

In fact, nutrition labels can be your ultimate tool in eating clean and losing weight the right way.

They don’t have to be confusing, either. Read on for insight into how to read a nutrition label of any kind.

1. Pay Attention to Serving Size

This is the first thing to tackle when it comes to understanding nutrition labels. It will also be the piece of information listed at the top of a nutrition label.

All of the information in a nutrition label is based off of one serving size–not the whole box, can, or jar! This is hugely important.

Many people assume they can safely eat a bag of peanuts for 120 calories. But that number designates the calories per serving of peanuts, which may only be 1/4 cup.

If you want to know how many calories are in an entire beverage or box, check out the amount of servings per container. This is also listed at the top.

Simply multiply the calories (or any other numbers on the label) by the number of servings.

This can give you the total amount of nutrition you consume with one full container.

Sometimes serving sizes are in grams or ounces. It can be hard to understand these portions if you aren’t familiar with these units right off the bat.

You can use a converter calculator to change the numbers into familiar units. You may also have a kitchen scale on hand to weigh the servings, if you’re really keen.

Here are some examples:

8 ounces liquid= 1 cup

40 grams almonds = about 1/3 cup

15 potato chips = about 1 ounce

2. Understand Daily Value

The key to understanding nutrition labels is getting comfortable with calories and grams.

A nutrition label will tell you how many calories you will consume with a single serving. It will also tell you what nutrients make up those calories.

A serving of peanuts will also give you set amounts of protein, fiber, sugars, fats, and carbohydrates. These items will be listed in grams.

Right now, it’s important to understand how these nutrient values relate to your Daily Value. You’ll see “% Daily Value” listed in the far-right column of a nutrition label.

Haven’t the foggiest about what Daily Value means? It actually is what it sounds like.

It’s important to consume a certain amount of protein, fats, sugars, etc. in a given day. It’s more important to consume the right amount of these nutrients, based off of the number of calories you ingest daily.

The % Daily Value shows you how close you are to reaching your daily suggested intake per nutrient. Percent Daily Values, as the label says, are “based on a 2,000 calorie diet.”

You can leverage this useful number in many ways.

You can use it as a way to calculate how much protein you’re getting each day. You can also use it to watch your intake of less-healthy nutrients, such as trans fats.

It also applies to vitamins and minerals.

3. Grasp the Ingredient List

After the calorie, serving size, and Daily Value breakdown on a nutrition label, you’ll find the ingredient list.

This is at the bottom of a nutrition label typically, depending on the packaging. Some products list ingredients to the side of the label or on the front of the package.

It’s important to read ingredient lists in tandem with a nutrition label. Don’t worry: with practice, you’ll feel more comfortable doing this.

Ingredient lists detail everything that’s in a container. But it’s also important to know that the first ingredient listed is the biggest.

In an ingredient list that starts with “cane sugar,” for example, this means that the product is, by proportion, mostly made up of cane sugar.

Think of it as a set of numbers in math arranged from greatest to least.

Understanding nutrition labels means getting the whole picture. Knowing the whole picture can help you make the best choices when purchasing food items.

4. Leverage Your Nutrition Label

Now that you have a solid foundation for understanding nutrition labels, it’s time to talk how to use them.

Always read a nutrition label before you purchase a product. You don’t have to perform calculations for everything. But at least learn to read it comprehensively.

Learn to recognize high and low daily values.

What does a very high daily value look like? A high daily value is 20% or higher.

A low daily value, on the other hand, is 5% or less.

It’s important to leverage these to your advantage.

For example, you may want to avoid products that offer 23% of your daily value of trans fats in one serving.

On the other hand, you may want to buy products that offer 2% of your daily value of cholesterol.

In general, if you can’t pronounce the majority of items in an ingredient list, that food item is a no-go. This indicates a lot of chemicals and processed foods that can lead to more harm than good.

Choose foods that have fewer ingredients in the ingredient list. These foods will be closer to the source and will include fewer chemicals.

Always understand what you are eating. You can do this by understanding nutrition labels’ serving sizes, and how many servings there are per container.

Use this knowledge to compare food products and make educated choices.

Understanding Nutrition Labels

Reading a nutrition label doesn’t have to be like reading something in a foreign language.

Understanding nutrition labels is a key factor in managing weight loss and maintaining a clean diet.

Make sure you fully grasp serving sizes and amounts.

Understand what Daily Values are all about, and learn how to read an ingredient list properly. Leverage this knowledge so that you can feel empowered when purchasing any food product.

At ChiroThin Weight Loss, we love helping individuals achieve their weight loss dreams. Learn more about our program today!

Or start your journey by reaching out to a ChiroThin doctor near you.

 

Weight Loss

Turkey vs Chicken: Which One Is Healthier for You?

The latest data indicates that 71.6 percent of adults over the age of 20 are either overweight or obese. Are you part of this group? 

If you’ve been struggling with your weight and can’t seem to get rid of those extra pounds, your diet might be to blame.

At the same time, though, it’s hard to know what you ought to be eating when there’s so much conflicting information out there. For example, some folks say chicken is the healthiest meat to consume, while others say you should always opt for turkey.

Are you unsure of where you stand on the turkey vs chicken debate? If so, keep reading.

All the facts are listed below to help you decide which lean meat you want to eat!

The Facts on Chicken

When most people start practicing clean eating for weight loss, chicken becomes a staple in their diet. How healthy is chicken, though?

The White Meat

Both chicken and turkey contain white meat and dark meat.

White meat is lighter in color because it is lower in a protein known as myoglobin, which is responsible for transporting and storing oxygen in the muscles. Dark meat contains higher amounts of myoglobin, which explains its reddish-brown color. 

The white meat in chicken and turkey is found mainly in the breasts and wings. 

Chicken breasts are high in protein and low in fat and calories. An ounce of chicken breast meat contains approximately nine grams of protein and approximately one gram of fat. It also contains approximately 46 calories.

Chicken wing meat is similar to breast meat when it comes to protein content — roughly nine grams per ounce. Chicken wing meat contains slightly more fat — approximately two grams per ounce. But, this is a negligible difference to most people. 

One ounce of chicken wing meat yields about 56 calories.

The Dark Meat

What about the dark meat? The dark meat in chicken is found mainly in the legs (or drumsticks) and thighs.

Chicken legs, like chicken breasts and wings, contain a significant amount of protein – approximately eight grams per ounce. One chicken leg with the skin left on contains 97 calories and 12 grams of protein. It also contains about five grams of fat.

With the skin removed, you can save yourself a few calories — a skinless leg yields 66 calories and 11 grams of protein. It also only contains two grams of fat. 

Chicken thighs, like chicken legs, are high in protein and higher in fat than breasts or wings.

With the skin left on, a chicken thigh contains approximately 64 calories, 6.5 grams of protein, and four grams of fat per ounce. Without the skin, a chicken thigh contains just 55 calories, seven grams of protein, and 2.7 grams of fat per ounce.

Should You Only Eat White Meat?

Some people are under the impression that they should only be eating white meat. As you can see, though, there is not that much of a difference between white and dark meat, with the exception of a slightly higher fat content.

If you prefer the taste of dark meat, feel free to enjoy it! At the end of the day, as long as you’re consuming fewer calories than what your body burns, you will lose weight. Nutrition is key, but you don’t need to be too picky when it comes to splitting hairs over white and dark meat.

It’s important to note, too, that dark meat and white meat contain different micronutrients. For example, white meat is higher in B vitamins like niacin and B6, while dark meat is higher in zinc.

The Facts on Turkey

Okay, so chicken is pretty darned healthy. What about turkey?

The White Meat 

The white meat of turkey is primarily found in the breast.

In terms of calories, fat, and protein, turkey breast and chicken breast are similar. Turkey breast contains about 44 calories, six grams of protein, and two grams of fat per ounce. 

Chicken breast contains slightly more protein and slightly less fat. But, to most people, these differences are negligible.

The Dark Meat

Unlike chicken, turkey wings are considered to be dark meat.

One roasted turkey wing contains approximately 220 calories and 11 grams of fat. Clearly, they are a higher calorie and higher fat food than a chicken wing. But, they also contain important micronutrients like the mineral selenium.

Turkey legs and turkey thighs also fall into the dark meat category.

Per ounce, a turkey leg contains approximately 47 calories, 1.5 grams of fat, and eight grams of protein. 

The calories, protein, and fat in a turkey thigh are similar to those in a chicken thigh. Per ounce, a turkey thigh contains about 45 calories, 5.5 grams of protein, and 2.6 grams of fat.

The Verdict

As you can see, chicken and turkey are both great sources of protein. Whether you’re consuming the breast, the thigh, the wing, or the leg, chicken and turkey contain protein, small amounts of fat, and beneficial micronutrients like selenium, zinc, and B vitamins. 

So, which should you choose? 

In short, it’s up to you and your preferences. When it comes to calories, proteins, and micronutrients, both chicken and turkey are great options.

Chicken can be more affordable than turkey for some, and it may be more widely available. Others, though, find that they prefer the taste of turkey over the taste of chicken.

Give them both a try and decide which one you like more!

Turkey vs Chicken: Which Do You Choose?

Now that you know more about both protein sources, where do you stand on the turkey vs chicken debate? 

At the end of the day, both chicken and turkey are lean, healthy options that can help you achieve your weight loss goals. 

Are you looking for more weight loss help? Would you like to be part of a program that takes all the guesswork out of your nutrition? If so, the ChiroThin program might be just the thing for you.

Use our free search tool to find a ChiroThin doctor in your area today. Stick to this program and you’ll see the weight fall off in no time.

 

Weight Loss

How To Lose Weight By Eating Clean

Are you looking for a guaranteed way to lose weight?

If your New Year’s resolution is to shed some pounds, you may already have ideas for new exercise and eating plans. Or maybe you’re tired of hitting the gym and subscribing to yet another diet program.

Whatever the case, we’ve got a solution for you. It’s time to explore what clean eating can do for you and your weight loss goals.

Read on to learn more about clean eating for weight loss so that you can achieve your healthy resolutions this New Year!

1. Understand What Clean Means

The first step in embracing clean eating for weight loss is understanding what “clean” is all about. That word gets tossed around a bunch, especially when it comes to weight loss plans.

Eating clean means fueling yourself with food that is healthy, energizing, and crammed with nutrients. It means eliminating food that doesn’t maximize your own potential, support all of your systems, and help you keep a healthy weight.

Clean eating is also a safe way of eating. It doesn’t involve processed foods, chemicals, and anything that may harm you or your health goals.

Eating clean also means eating things that make you feel good–and we’re not talking about the “good” you feel after eating a brownie.

We’re talking the good you feel when you’re fueled by nutrients, vitamins, and the right kind of calories.

In this way, clean eating for weight loss doesn’t mean a new diet plan. It means choosing the right foods that can help you maximize your weight loss goals.

2. Maximize Your Greens

One of the first things to take charge of when it comes to clean eating for weight loss is upping your intake of leafy greens. This includes kale, arugula, spinach, and darker greens.

These greens are jam-packed with nutrients, vitamins, and water to help you feel energized throughout the day. You’ll also relish the high intake of antioxidants and other immune boosters that occur naturally in leafy greens.

This doesn’t mean wolfing down a salad three times a day. Slip some spinach in a breakfast smoothie, add some arugula to your omelet, or saute some kale for a dinner side.

3. Avoid the Language of Bad and Good

With some diets, you may actually be hindering your weight loss goals. This is because a lot of diets phrase things in terms of “bad” and “good.”

This paradigm can actually encourage feelings of guilt or shame in participants. It can even develop eating disorders.

Unfortunately, a lot of foods have been labeled as “bad” in the realm of diet talk. Let’s take carbs, for example. A lot of diets identify carbs as the bad guys.

But in reality, complex carbohydrates provide important fuel for your brain. Without consistent supplies of whole grains–huge carriers of complex carbs–you may actually be doing your neurons a disservice.

When it comes to clean eating for weight loss, there are definitely foods that aren’t as clean as others. But stay away from the language of “bad” and “good.” Embrace what’s clean instead, and choose feelings of empowerment, excitement, and encouragement.

4. Up Your Water Intake

Water is essential to so many biological processes in your body, and increasing your water intake can actually speed up these processes and help you lose weight.

What’s more, water can help improve your skin, release and flush out toxins in the body, and boost energy levels. It’s important to drink at least eight glasses of water a day, if not more.

Try carrying around a water bottle wherever you go. Drink sparkling water– sugar-free of course–if you have trouble drinking regular water.

5. Choose Fewer Ingredients

Clean eating for weight loss also means watching what you put into your body. When buying things at the grocery store, choose foods that have as few ingredients on the label as possible.

What’s more, if you can’t pronounce one or two of these ingredients, don’t put it in your cart. Processed foods will have a lot of chemicals with complex names in them–you don’t want to put these in your body.

Fewer ingredients mean less processed foods, which will be easier on your digestive system and ideal for your weight loss goals. It also means more honest and more delicious food!

6. Explore Vegetarian and Vegan Options

You don’t have to go full vegetarian to eat clean. But when exploring clean eating for weight loss, try exploring more vegetarian and vegan meal options.

This could mean devoting one day a week to a full vegetarian or vegan diet. This can eliminate how many processed foods you are consuming and ensure you are reaping the benefits of meat–rather than negatively impacting your weight loss goals.

Vegetarian diets are also ideal because of their emphasis on natural proteins and dense nutrients. Fill your day with healthy proteins like beans, nuts, whole grains, and quinoa. Supplement vegan dishes with leafy greens, avocado slices, and lentils.

7. Eat Close to the Earth

The closer your foods are to their sources, the cleaner they are for you. This doesn’t mean going out and eating only raw foods, although incorporating more “raw” in your diet can only help.

It means prioritizing foods that don’t need a lot of processing or dressing up to eat. For example, explore Lara Bars as a healthy granola bar alternative. These bars simply consist of dates and nuts.

Clean eating for weight loss means consuming foods that are free of chemicals, processed sugars, and more. It means eating foods that are close to the earth.

Clean Eating for Weight Loss

You can achieve your weight loss goals simply by changing the way you eat. What’s more, you can eat your way to a healthy weight and feel amazing while doing it.

Clean eating for weight loss doesn’t have to involve a diet book or calorie counting. Begin by understanding what clean really means. Then incorporate more leafy greens and water into your diet, choose foods with fewer ingredients, and opt for a vegan meal every once and a while.

At the end of the day, clean eating can help you build a healthy lifestyle that cultivates real joy in eating close to the earth.

Looking for a way to jumpstart your weight loss goals simply by consuming the right nutrients? Learn more about the ChiroThin Weight Loss Program today.

Or find a ChiroThin Doctor near you now!

 

Weight Loss

How to Find Your Weight Loss Motivation

Your New Year Resolution was to drop “X” number of pounds, but you’re nowhere near that. In fact, the thought of stepping on the bathroom scale makes you want to throw up your hands and simply indulge in a carton of Rocky Road ice cream.

Don’t do it.

Yes, losing weight is a rocky road in itself. But remember that it’s a road first, which means there is an end in sight. You can reach your destination with a little weight loss motivation.

If you’re struggling to motivate yourself to lose weight, here’s a guide on how you can find your weight loss motivation.

Let’s dig in! (And no, we’re not talking about the ice cream here, either.)

Weight Loss Motivation: Discover Your Why

Need a little motivation to lose weight? Start by figuring out what is driving you to shed those extra pounds in the first place.

For instance, maybe you’d like to slim down so that you can feel more energetic. After all, who else is going to chase behind your young kids but you?

Or maybe you’d like to lose weight to decrease your cholesterol levels, wear skinny jeans finally or simply to enjoy a longer life.

Whatever your “why” is, remind yourself of it each day. The stronger your reason for getting up early in the morning to exercise, or choosing veggies over Ding Dongs, the more motivation you’ll feel on a daily basis.

Surround Yourself with Support

You know how they say that it takes a village to raise a child? Well, the same goes for losing weight. You can’t start out on your weight-loss journey alone — at least not if you want to finish it.

Find a positive, supportive community that will root for you so that you don’t feel so isolated. After all, it’s easy to feel lonely if you’re the only one passing on sweet treats at work or with your friends.

So, where do you go about finding this community? You can find this community in a gym or even in an online fitness group. You could even hire your own health coach or get one of your friends to be your workout buddy.

Having a support system in place is critical so that you can more easily stay the course even when you face setbacks or challenges.

Affirm Yourself Daily

Although losing weight is certainly a physical battle, it is just as much a mental and emotional one.

So, before you begin trying to lose weight, develop your own mantra — one that you will recite each day to motivate yourself. Here are some examples:

  • “I deserve good self-care. Eating and right and exercising are important parts of this.”
  • “I’ll make smart, healthy decisions today.”

Just be sure that whatever mantra you select, it’s one to which you feel completely connected. This is critical because it may be the juice you need to get going on days when you feel low or simply don’t feel like doing what you know you ought to do for your body.

Quit Making Excuses

It’s easy — almost too easy — to find excuses not to work out and eat healthily.

You’re too tired.

You’re too busy.

Eating healthy food is just too darn expensive. You name it, we’ve all heard it before.

The reality, though, is that there isn’t a better time than the present to stop making excuses and just do it, as Nike would say.

Every choice and every moment is up to you. It is within your power to make yourself healthier and happier. Don’t allow another opportunity to fall through the cracks.

Create a Routine

One of the best ways to motivate yourself to lose weight is to create a routine that is easy for you.

This doesn’t necessarily mean engaging in the same workouts each day. This would be ineffective and downright boring.

Instead, choose a certain time of the day when you know you can consistently work out. And prepare your healthy meals for the week on Sunday so that when the busy week starts, you have one fewer thing on your plate.

With healthy foods already prepared, there’s no excuse to run to the Golden Arches due to a lack of time to cook.

The more you practice your routine, the more second nature it will become for you — and that’s huge. Your future success has a lot to do with how consistent you are each step of the way on your way to the finish line.

Reward Yourself

This is one of the most important things you can do for yourself as you try to lose weight.

It’s human nature to crave positive reinforcement. Therefore, give yourself some healthy rewards when you attain your mini goals.

Notice that the operative word here is “healthy.”

In other words, don’t go binging on junk food and ice cream for a day. Instead, treat yourself to a nice pedicure. Or spring for a brand-new cookware set — one that will make cooking healthier meals much more enjoyable.

Don’t Try to Be Perfect

If you’re seeking perfection in your weight-loss journey, you’re only setting yourself up for failure.

Realize that you’ll feel like a queen or king some days while feeling like a sloth in the workout room other days.

That’s okay.

Accept the fact that you might achieve your workout and diet goals around four-fifths of the time. You’re not a robot, nor were you ever intended to be, so cut yourself some slack. Just do your best — you’ll eventually reach your weight-loss destination.

How We Can Help

We offer a top-of-the-line weight-loss program that is proven to help people to lose weight time and time again.

Our doctor-supervised program involves the use of ChiroThin, a natural supplement that promotes detoxification and increases your body’s metabolism.

When you combine ChiroThin with anti-inflammatory foods featuring low glycemic indexes, your body will more effectively metabolize fat and ultimately help you to lose weight faster.

Get in touch with us for more weight loss motivation and guidance on how to become a thinner and healthier version of your current self.

 

Weight Loss

How to Find the Right Weight Loss Solutions for You

Losing weight is hard, but choosing a weight loss program is harder.

There are too many choices on the internet and it’s hard to tell which are legitimate. Some make claims about fast weight loss, others teach that cutting out a specific food will change your life. Almost every one of them has some big secret you have to pay to discover.

In this article, we’re giving you our secrets to picking weight loss solutions free of charge. Though we’re fans of our own program, there’s a personalized solution for everyone.

Learn our secrets to assessing weight loss solutions below.

Avoid Magic Bullet Weight Loss Solutions

If a weight loss program or product seems too good to be true, it probably is. Lightening fast weight loss solutions can be dangerous and most of them don’t work. These sites and products will help you lose water weight, which is gained back the minute you eat or drink.

On a biological level, weight loss can only happen so fast. More people who are moderately overweight, a good goal to aim for is 2 pounds a week. The scientists who came up with that number found that losing much more than that isn’t sustainable.

When you lose large amounts of weight quickly you’re more likely to gain it back.

Look for Programs With Measurable Results

Pound loss is great, but there is more to weight loss than what the scale says. Your goal should be to lose fat, which weighs more than muscle. Losing muscle mass makes you look flabby and doesn’t necessarily have weight loss benefits.

In fact, losing fat and gaining muscle should be your goal. Every pound of muscle you gain raises your BMR and lets you eat about 150 more calories a day. While it seems counter-intuitive to gain pounds when trying to lose weight, it can be a big help to your overall appearance and health.

To test if you’re losing fat instead of muscle, you’ll need to measure more things than weight. Look at the results section of their website.

What are they testing? If there’s an in-person meeting, do they calculate your BMR/BMI? What about eight point measurements?

The more information they help you track, the more legitimate their weight loss solutions are.

Find a Program with a Community

Sticking to your weight loss goals is hard and no one gets that like the people going through it. Quality weight loss solutions will have a community of other users and experts. When you’re having issues with the program, you can commiserate with the community.

The experts answer questions or concerns you have as they arise. Ideally, these would be small local groups, but that’s not always possible online.

You’ll also get a more reasonable idea of weight loss results from experienced users. You can ask them questions about their journey and adjust your expectations. If you feel comfortable, you can post your own progress pictures in the forum to rejoice with others.

Don’t Under Eat

There is a certain number of calories each person’s body needs to function per day. This number is called the basal metabolic rate. Unless advised and supervised, you shouldn’t go under it. For example, a 140lb. woman who is 5’8 has a BMR of 1400 calories a day.

That woman should reject any weight loss solutions that have her eating less than that a day. Eating less than your BMI isn’t healthy and can cause issues with biological functions.

Some of those calories should come from protein. Eating enough protein allows you to keep your muscle while losing fat. Not eating enough protein will cause your body to digest muscle, not fatty tissue.

There are calculators online to help calculate your BMI, but an expert can do it better in-person.

Use a Program that Encourages Exercise

Any weight loss program should encourage a reasonable amount of exercise. Exercising during weight loss is a great way to make sure you gain muscle and lose fat. Plus, exercising has innumerable benefits on your body and general health.

However, there is such thing as too much. Even the most dedicated athletes take a rest day (or two).

Avoid programs that recommend intensive activity multiple days a week. A doctor-approved exercise routine should vary in intensity and length per session.

Also be wary if the exercises provided don’t come with modifications. If you’re new to exercise and engage in the program, you need to ease in. It’s ridiculous to expect someone who never does more than a power walk to do a minute of burpees.

If there are exercise videos, they should show modifications for different levels. Make sure you warm up and cool down appropriately during workout sessions.

Don’t Over Commit

Weight loss solutions that have you do extreme overnight lifestyle changes are hard to stick to. Your body gets used to things and it’s hard to do a sharp 180. This is a good rule for diet plans as well as exercise.

If a diet involves cutting out a food group, ask ahead and start avoiding it beforehand. This way when it’s day one, you’ll have less of a detox headache and a head start on the process.

For programs with an exercise component, they should encourage you to ease in. It’s dangerous for your heart, muscles, and joints to go from sedentary to extreme exercise in one day.

Doctors on Board

Most high-budget weight loss solutions have some type of doctor on board. The problem is, not all of those doctors are legitimate or they specialize in a very different field. If they advertise that their program is doctor-approved, check their credentials.

They should have a specialization relevant to the weight loss field.

Final Considerations

Looking at weight solutions can feel overwhelming, there are so many options. The most important thing (along with those above) is to pick a program you know you can stick to. If you can’t live without fats, don’t pick a fat-free program. You want to set yourself up for success, not failure.

Though we’re biased, we think our program meets and exceeds the criteria above. See what it’s done for our past clients and see if it’s the right fit for you today.

 

Weight Loss

Take Control: Understanding the Metabolic System

When working to cut down a few pounds, it helps to understand how your metabolism system works.

Basically, metabolism refers to the chemical processes that occur in the body to maintain organism and cells through nutrients. These reactions include those that break down food nutrients and those that repair the body.

Building the body requires energy from the food you eat. So, the amount of energy your body uses depends on your metabolism rate.

This means that if you eat and drink more than your body needs, the surplus is stored as fat in the body. Without exercising, this leads to increase in pounds.

As such, it helps to understand how metabolism works before you start a workout plan.

Types of Metabolism

There are usually two types of metabolism that take place in the cell.

1. Catabolic Reaction (Catabolism)

This is essentially an exergonic reaction. This means large molecules are broken down into smaller ones during the reaction. Typically, food is usually broken down into their simpler forms.

In their smaller size, they can be easily used to create energy and provide the building blocks for body growth and repair.

In this reaction, there are also two processes that occur:

  • Hydrolysis: This is simply the reaction by which the breakdown of food is done. It’s simply the reverse of a dehydration reaction.
  • Oxidation: In this reaction, all electrons and hydrogens are removed from organic molecules.

2. Anabolic Reaction (Anabolism)

Anabolism is an endergonic process, which uses energy. In this reaction, small molecules join to make large complex molecules. For example, when sugars come together to form glycogen, it occurs due to an anabolic reaction.

In this case, when you eat more than the body needs for daily anabolism, the excess nutrients are stored as fat.

Understanding Your Metabolic Rate

Your metabolic rate is typically the rate at which your body burns calories. Through the burning of calories, your body gets the necessary energy for involuntary activities, internal organs, and the nervous system.

One thing you must understand is that the rate of metabolism varies by each individual. Your rate can be affected by several factors, including:

1. Basal Metabolic Rate (BMR)

This is the minimal amount of energy your body uses during rest. Your body needs this energy to maintain homeostasis.

Your BMR is defined by your total lean mass, which usually requires a lot of energy. This means that if your lean mass reduces, your BMR will reduce, too.

The basal metabolic rate is important to your total energy consumption. As such, it’s advisable to preserve or increase through physical exercises when trying to cut a few pounds. Adequate lean mass gives you the strength you need to workout daily and minimizes your risk for injuries while training.

Men and women have different daily BMR, which is usually continuous but varies throughout the day. For example, the BMR is usually low early in the morning.

2. Physical Activities

Your hourly energy consumption increases when you engage in physical exercises. For example, the muscles can burn up to 3,000k kJ per hour during intense exertion. The amount of energy you use during exercises can be controlled.

Factors that tend to affect your overall energy consumption include age, body size, the amount of lean muscle, gender, drugs, and infections.

3. Food You Eat

The basal metabolic rate also increases after eating. This is because you need energy for eating, digestion, and metabolism. Your BMR usually rises soon after you have started eating.

The activity rate of your metabolic system will depend on the type and size of the food you’re eating. For example, proteins can cause the BRM to rise by 20 to 30 percent while fats raise it by 0 to 5 percent.

Metabolic System Regulation

Your body has a hormonal system that controls your metabolism. There are several hormones involved in regulating blood sugar level and carbohydrate metabolism. They include:

  • Insulin – This hormone is produced in the pancreas by the Islets of Langerhans and works by lowering blood sugar level.
  • Natural growth hormone – The pituitary gland produces this hormone. It works by stimulating reactions that increase blood sugar level. This helps to slow the uptake of glucose by tissue cells.
  • Glucagon – Glucagon is also made in the pancreas, and it increases blood sugar level

These hormones are also involved in controlling proteins and fats in the body.

Metabolism and Weight Gain

For older people, you must understand that you can’t grow taller anymore. Instead, you can only experience weight gain.

Also, people with more muscle usually use more energy. This is not the case with older people because they tend to experience muscle loss. Thus, they have no enough lean muscle mass to use as much energy as possible. The unused energy is stored as fat. Over time, this is what leads to weight gain.

At this point, you need to start thinking about eating less of certain foods. Typically, eating less helps to reduce your anabolic reactions. They, you’ll want to make time for regular exercises to speed up the catabolic reactions. This will help to speed up the burning of fats and carbs.

The idea here is to maintain the right balance between anabolic and catabolic reactions to maintain your weight.

Observing your dieting is important because your body cells require nutrients to maintain your BMR. Ensure to watch your fat, carbohydrates, and proteins when planning your meals. These are the main dietary components that affect your metabolism rate.

The Bottom Line

When working to lose weight, it’s important to understand the functioning of your metabolic system. Before starting your weight loss program, bear in mind that your sex, age, and weight are important factors.

You’ll also need a diet plan that suits your exercise plan. This will ensure that you have the right amount of energy for certain exercises. Vitamins, such as vitamin A, niacin, B2, and pantothenic acid, are also essential in metabolism.

Plus, you also need to find the right doctor to help you through your weight loss program. Working with the right doctor will help you to avoid common mistakes that make people fail in weight loss.

 

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