Stick to Your Resolutions #3, 4 & 5

Everyone wants to start 2015 off on the right foot. And that often means that when we ring in the New Year, we bring on the resolutions. But quite often (more often than anyone wants to admit) those resolutions are forgotten by the time March Madness rolls around – if not sooner.

How do we keep this from happening? What’s the best way to stay on track for a healthier, happier 2015?

Make your resolutions stick by making them SMART and writing them down! SMART is an acronym that outlines a great way to form a goal. Following the smart guidelines will make your goal more attainable and help keep you on track to reaching it!

#3 Achievable: Setting an ambitious goal is great! But it still needs to be something realistic. Your resolution shouldn’t be to swim the English Channel by April if you have never set foot in a pool. Selecting an unreasonable resolution will be frustrating and could lead to setbacks in healthy changes you’ve already accomplished.  Instead, make a resolution that will challenge you and change your habits within the realm of reasonable and achievable. 

#4 Relevant: This one should be obvious, but it’s worth saying. Make sure your resolution is relevant to something you want to achieve. If you want to be in better shape by bathing suit season, making a resolution to become the hot dog eating champion of Diamond Run is not the best goal to get you there. Make a resolution that is in-line with your values and needs and you’ll be much more likely to stick to it!

#5 Timely: Give yourself a reasonable amount of time to achieve your goal and stick to it! Break your resolution into mini-monthly goals to keep yourself on track. We all know how it feels to get to April and realize you’re not where you thought you’d be. Track your success with monthly time limits and re-adjust as needed. Not quite meeting your goal in March doesn’t mean you throw in the towel. That means your make the necessary changes to make April a success!

Adding any one of these tips to your resolution will help to keep you on track for a happy, healthy 2015…using them all will really make that resolution stick! Doesn’t that sound like a SMART idea?

Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter.

This blog maybe be reproduced in part or in its entirety in print or online with specific permission from Dr. Dan Turo.
Please contact our office directly at 412-369-0400 or info@turofamilychiropractic.com for details.  
 

Stick to Your Resolutions #1 & #2

Everyone wants to start 2015 off on the right foot. And that often means that when we ring in the New Year, we bring on the resolutions. But quite often (more often than anyone wants to admit) those resolutions are forgotten by the time March Madness rolls around – if not sooner.

How do we keep this from happening? What’s the best way to stay on track for a healthier, happier 2015?

Make your resolutions stick by making them SMART and writing them down! SMART is an acronym that outlines a great way to form a goal. Following the smart guidelines will make your goal more attainable and help keep you on track to reaching it!

#1 Specific : The more specific you are, the more likely you are to accomplish that goal. If your resolution is vague, there are more loopholes and places for rationalizing reasons not to try or succeed. Which goal sounds more attainable: I will finish my housework sometime OR I will empty the dishwasher before 7pm every day.  Multiple specific goals are more likely to be completed than one sweeping goal that covers a lot but is never done.


#2 Measureable: Adding a number or amount to a resolution makes it more tangible. It also gives you a firm endpoint or milestone to reach before you feel like your goal is accomplished. Losing weight is a great example. Setting the goal to lose weight without a measureable component (pounds or inches) keeps the resolution vague and easy to toss aside. Once you’ve lost a single pound, you’ve technically reached your goal. Saying ‘I will lose 15 pounds” not only gives you a milestone to reach, but keeps you focused until you reach it.
 
Tune in later in the week for my next tip to keeping your resolutions!

Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter.

Winter Ways to Boost Your Immunity - 9

With the cold wind blowing and the snow falling, there’s bound to be a sniffle in the air. Some people seem to always be battling some kind of illness from December until March. But others rarely seem to be under the weather. What are those people doing differently to keep the colds away?

The secret is out (and it’s not found on a drug store shelf)! There are lots of ways to boost your immunity naturally – many that you can do without too much extra effort (just healthy decision making).

Here are 10 secrets to boosting your immunity this winter.

10.      Compensate for the Lack of Sunshine

We all love a little bit of sunshine – especially in the winter months. But it’s not just good for the soul, it’s important for our health. 10-15 minutes of summer sunshine a day helps our bodies produce the vitamin D we need to carry out a laundry list of functions (calcium regulation, bone growth, inflammation reduction, immune system function to name a few). But winter sunshine (when we can find it) just doesn’t have the same power as its summer counterpart and so we’re often a little on the low side when it comes to our winter vitamin D supply.

For over 30 years, doctors have known that vitamin D plays some role in improving immune system function by looking at the effects that vitamin D deficiency has on individuals. That list includes asthma, cardiovascular disease, digestive troubles, depression and obesity. Vitamin D deficiency is also linked to an increase in autoimmune activity and a higher susceptibility to infection.

New research is showing us why. Scientists have discovered that vitamin D doesn’t just support our immune system – it activates it! T-cells (the seek-and-destroy cells of the immune system) first search for vitamin D to activate their disease-crushing powers, then search for the foregin invaders. If there is not enough vitamin D, the T-cells can’t fight and the immune response is weak or non-existent.

This research explains why those that have high levels of vitamin D tend to be sick less often and bounce back from illness faster than those with lower levels.

Now how do you boost your vitamin D when sunshine isn’t an option? Try a high quality vitamin D supplement paired with vitamin K. Vitamin K aids vitamin D in many of its processes, so pairing the two together adds an extra punch.

That's all for my tips on how to keep your immune system boosted up in the winter months! I'll see you next month. Have a healthy and safe new year!
Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter.

Winter Ways to Boost Your Immunity - 8

With the cold wind blowing and the snow falling, there’s bound to be a sniffle in the air. Some people seem to always be battling some kind of illness from December until March. But others rarely seem to be under the weather. What are those people doing differently to keep the colds away?

The secret is out (and it’s not found on a drug store shelf)! There are lots of ways to boost your immunity naturally – many that you can do without too much extra effort (just healthy decision making).

Here are 10 secrets to boosting your immunity this winter.

9.      Add a Probiotic

Did you know that the digestive system is home to more than 500 different types of bacteria? And that’s not just a bunch of organisms sneaking a free ride. We have a symbiotic relationship with many healthy, “friendly” bacteria. We provide their home and they help keep us healthy. Bacteria aid in intestinal health and assist in digesting food. They also help the immune system by challenging it in a “friendly” way. Think of it as a scrimmage to prepare for the big game.

There is currently a large amount of research going on to investigate the extent of probiotic benefits. But what we do know is good and getting better. In 2011, a Yale University review concluded that probiotics are effective for, among other things: treating diarrhea in children, treating ulcerative colitis, preventing pouchitis (inflammation of the intestines), and treating and preventing some types of eczema.

Recent research from the Journal of Science and Medicine in Sports stated that New Zealand Athletes reported 40% fewer colds and gastrointestinal infections when they took a probiotic as compared to a placebo group.

I also recommend probiotics to anyone how has undergone a round of antibiotics. An antibiotic’s job is to kill of bacteria that it comes in contact with and it does not discriminate between good and bad bacteria. While it may serve its intended purpose and knock out the bad bacteria, it will leave your system in a shambles by taking down the good bacteria that your body needs to function. A good quality probiotic will help to rebuild that delicate but oh so important bacteria-rich environment.

[I’ll take this moment to mention, without naming names, that yogurt brands that tote their ability regulate digestive health through their probiotic qualities are missing the mark (usually not even hitting the target). While they may contain some probiotics, they are all so full of sugars, chemicals, and lactose that can wreck other parts of your healthy diet. Ship the dairy aisle and ask your trusted health care practitioners to recommend a quality probiotic without the extra toxins!]

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Check back later this week for the last way to power through this cold season (and weather) to maintain a happy, healthy you.
Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter.

Winter Ways to Boost Your Immunity - 7

With the cold wind blowing and the snow falling, there’s bound to be a sniffle in the air. Some people seem to always be battling some kind of illness from December until March. But others rarely seem to be under the weather. What are those people doing differently to keep the colds away?

The secret is out (and it’s not found on a drug store shelf)! There are lots of ways to boost your immunity naturally – many that you can do without too much extra effort (just healthy decision making).

Here are 10 secrets to boosting your immunity this winter.

8.      Eat for Health

Sorry to disappoint you, but there’s no single food that will instantly upgrade your immune system. But having a balanced diet is a great way to promote overall health (including immune system function!)

I’ll probably sound like a broken record when I say this, but it’s true – eating your fruits and vegetables will boost your immune system. Why? Fruits and veggies are the best sources of the vitamins and nutrients that your body needs for proper function. Eating provides your body with the fuel that it needs to function – comparing vegetables to a twinkie is like comparing premium gasoline to a rubber ducky. There is not comparison (exactly!) Give your body the right nutritional fuel and it will run like a well-oiled machine. Give it garbage and it will roll you right to the junk yard.

Nuts, seeds, and lean, grass-fed meats are also very important in your health diet. They supply an additional spectrum of vitamins that are equally important for body function. Beef supplies the body with a hearty dose of zinc; even a small zinc deficiency can lead to an increased risk of infection. All of these ingredients make a well-rounded diet that can support a healthy, active lifestyle.

There are a few foods that I consider to have immunity super-powers. They aren’t magic, but they are some of nature’s miracles – packed with nutrients and armed with special attributes that are truly beneficial to whole-body health.

Garlic is a great example. It’s considers a nature anti-viral, anti-fungal and anti-bacterial. A British research study of 146 people given either a garlic extract or placebo for 12 weeks revealed that the garlic-takers were 2/3’s less likely to come down with a cold than the placebo group. And it’s tasty – definitely something to add a little extra of when cold season comes around to keep you ahead of the curve.

Mushrooms are another super-power food. For centuries, mushrooms have been viewed as a medicinal remedy in many cultures. Current research shows that mushrooms actually increase the production of white blood cells (infection fighters of the immune system) and promote their activity in immune defense.. Shiitake and Maitake mushrooms have been shown in several studies to improve immune function, including a study of women with breast cancer. Again, another tasty addition with some very happy side-effects.

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Check back later this week for the more ways to power through this cold season (and weather) to maintain a happy, healthy you.

Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter.

Winter Ways to Boost Your Immunity - 6

With the cold wind blowing and the snow falling, there’s bound to be a sniffle in the air. Some people seem to always be battling some kind of illness from December until March. But others rarely seem to be under the weather. What are those people doing differently to keep the colds away?

The secret is out (and it’s not found on a drug store shelf)! There are lots of ways to boost your immunity naturally – many that you can do without too much extra effort (just healthy decision making).

Here are 10 secrets to boosting your immunity this winter.

7.      Get Out and Exercise!

It’s no secret that exercise is good for your health. It benefits almost every part of your body – your heart, your lungs, your muscles, your sleep patterns, even your mood. And (surprise!) your immune system.

Research and experience has shown that exercise boosts immunity by improving the function of the cells designed to fight foreign invaders like bacteria. It seems that these cells work more slowly in people who don’t exercise regularly in comparison to those who do.  This immunity boost only lasts a few hours after you exercise, but that extra umpf could be what you need to ward off the latest cold.

Another great benefit to exercise is improved sleep. On days that you exercise, you will most likely have a more restful night’s sleep. Without getting too deep into the details, exercise helps your body regulate the hormones that control your sleep cycles. And when they are happy, you rest happy. And you don’t need a doctor to tell you that getting enough rest is an important part of getting over an illness. You do your best healing when you’re sleeping and exercising often improves the quality of your sleep.

Not to mention, even the smallest benefit to immunity is just one more plus to add to the pile of reasons to exercise and keep exercising. Start small when you’re not under the weather and keep it going as a regular healthy habit. I have yet to meet someone that said “you know, I really regret exercising today.”

Check back next week for the more ways to power through this cold season (and weather) to maintain a happy, healthy you.
Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter.

Winter Ways to Boost Your Immunity - 5

With the cold wind blowing and the snow falling, there’s bound to be a sniffle in the air. Some people seem to always be battling some kind of illness from December until March. But others rarely seem to be under the weather. What are those people doing differently to keep the colds away?

The secret is out (and it’s not found on a drug store shelf)! There are lots of ways to boost your immunity naturally – many that you can do without too much extra effort (just healthy decision making).

Here are 10 secrets to boosting your immunity this winter.

6.  Check In with Your Chiropractor

Stopping in for a “tune up” to make sure that your nervous system is function at its top level is an extremely important step in immunity boosting. Why? Because the nervous system controls and coordinates every cell, tissue, organ and system in your body. That includes your…Immune System!

If there’s interference that effects the communication between your brain and your immune system (interference to your nervous system), the communication slows or stops. And that delay or missed communication can lead to a poor immune defense and more frequent illness.

Picture a garden hose. When the hose is free of interference, laid out nicely in the yard, the water flows from the spout to the flowers through the hose with no trouble at all. If there’s a kink or twist in the hose (don’t you hate when that happens?) the water slows to a tickle or stops all together. The flowers don’t get what they need and nothing is accomplished until you remove that kink interfering

with your watering.

The same is true for our nervous system. When there is no interference, messages run from the brain, to every part of your body and back with smooth, rocket-line efficiency. But when there is an interference – a misalignment or lack of motion (don’t you hate when that happens?) those messages go from a rush to a drizzle. And those messages are important! The brain could be telling the immune system “send in the troops”, but if the message is impeded it might not matter. Removing the interference boosts immune system function because it allows the messages to reach their intended destinations without delay.

Luckily, if you have a chiropractor as part of your health care team, you already know someone that can help. In fact, a chiropractor’s sole goal is to locate and remove interference (a misalignment or lack of motion called a subluxation) from the nervous system through chiropractic adjustments. So you’re in good hands (pun intended, I apologize).

If you’re already coming down with something, it’s not too late to pump up your immune system with an adjustment. When a patient calls in because they are sick, I always tell them to get in as soon as they can. An adjustment boost your immune response, can clear out your sinuses, and can help you get much needed rest when you are sick. And if you’re worried about spreading your cold to people in your chiropractor’s office, don’t be. Germs don’t stand a chance when you’re well-adjusted!

Check back later this week for the more ways to power through this cold season (and weather) to maintain a happy, healthy you.

Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter.

Winter Ways to Boost Your Immunity - 4

With the cold wind blowing and the snow falling, there’s bound to be a sniffle in the air. Some people seem to always be battling some kind of illness from December until March. But others rarely seem to be under the weather. What are those people doing differently to keep the colds away?

The secret is out (and it’s not found on a drug store shelf)! There are lots of ways to boost your immunity naturally – many that you can do without too much extra effort (just healthy decision making).

Here are 10 secrets to boosting your immunity this winter.

5.     Drink More Water

I am known as a water pusher, but there’s a reason – it’s what your body needs! It’s impossible to fit all the benefits that drinking water offers in one blog (or one book even), so let’s still to why staying hydrated is great for your immune system.

Water helps in the production of lymph, which facilitates the immune system’s movement of white blood cells and nutrients to all the tissues of the body (read – pretty important in the grand scheme of sickness prevention) In short – if you have no lymph, your white blood cells and other immune cells could not get to the parts of the body they need to be to fight infection.

Water flushes toxins from your body via your kidneys. Water helps your cells take in the nutrients that they need and expel what they don’t as waste product. If you’re dehydrated, toxins will build up. The presents of toxins weakens the function of all systems – including your immune system. That’s why effectively removing toxins from your body is such an important job.

Water also keeps your mouth and eyes clean by keeping them moist. The moisture of these areas helps them to repel dirt, dust, bacteria, mold, and parasites that could cause infection if digested. This acts as a first line of defense in your fight against illness. If you can stop the invaders there, then you stop the cold well before it becomes a threat to everyday activity.

Water is an important ingredient in long-term health.  There are a surprising number of health challenges (or not surprising if you’ve already bumped up your H20 IQ) that can be greatly reduced or eliminated through proper hydration. Arthritis and joint problems, headaches, and insomnia are just a few examples of health challenges that can improve with a few extra glasses.

To ensure that you’re getting enough water in the winter months, there are a few simple tricks to try. Carrying a reusable water bottle with you is a great way to not only track how much you are drinking, but also make sure what water is always a beverage option. When you choose something else to drink (whether it be a soda, caffeinated, or alcoholic beverage), remember that it does not count towards your water tally and alternate between that option and some good, clean, H20.

Check back later this week for the more ways to power through this cold season (and weather) to maintain a happy, healthy you.
Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter.

Winter Ways to Boost Your Immunity - 3

With the cold wind blowing and the snow falling, there’s bound to be a sniffle in the air. Some people seem to always be battling some kind of illness from December until March. But others rarely seem to be under the weather. What are those people doing differently to keep the colds away?

The secret is out (and it’s not found on a drug store shelf)! There are lots of ways to boost your immunity naturally – many that you can do without too much extra effort (just healthy decision making).

Here are 10 secrets to boosting your immunity this winter.

3.      Avoid Tobacco Smoke.

I’m not going to pretend that it is news that smoking and your health don’t mix. Continued exposure to smoke causes low grade inflammation in the body; in this state, your body is extremely susceptible to disease, ranging from the common cold to cancer. If you are a smoker, the fastest way to improve your overall health is to quit.

It’s also important to avoid second hand smoke as it also impacts your health a great deal.

Smoke (first or second hand) raises the risk of bronchitis and pneumonia. Exposure to second hand smoke increases the occurrence of middle ear infections in children. Second-hand smoke can also trigger asthma attacks and aggravate allergies.

Smoke undermines our basic immune defenses. Your immune system will produce a weaker immune response when it’s bombarded with smoke; in short, it is less prepared to handle the viruses and bacteria that you come in contact with on a daily basis. Second hand smoke kills healthy lymphocytes (disease fighting cells). Our immune system is designed to “seek and destroy” the germs that constantly assault our body. If the defenses are low, more of those germs will make it through and lead to illness. If you foster an internal environment that germs like, they will take root and a cold will develop. Maintaining a healthier internal body environment keeps viruses and bacteria from setting up camp and keeps you well.

The best thing to do is avoid smoke-y situations. Try not to spend time with others while they smoke. Avoid areas where smoking is permitted; this includes designated outdoor areas where those that choose to smoke congregate.

4.      Drink Less Alcohol.

Drinking less alcohol is another way to naturally improve your immunity. An occasional drink or two is not likely to harm your immune system, however 3 or more drinks is an entirely different story. If you drink enough to be impaired (“tipsy”), you are drinking enough to weaken your immune system.

The consumption of alcohol impairs the function of normal B-lymphocytes (disease fighting cells).

These cells are the ones responsible for producing antibodies against any foreign invaders (bacteria, virus, fungus, or other unwelcomed guests). Combine a few drinks with other immune-compromising activities – not enough water, second hand smoke, a cheeseburger instead of a salad – and you run a higher risk of coming down with a cold.

Excessive consumption of alcohol also increases the change of lung infection and may lead to further immune deficiency.  We know that alcoholism is commonly linked to liver disease and failure, but research is starting to show that there may be an autoimmune factor as well; the immune system actually turns on the body’s own tissues, as if in its own inebriated state. This, combined with the reduced flow of oxygen caused by “blood sludging” (when alcohol combines with red blood cells which block small blood vessels), causes organs and, in turn, the immune system to under-deliver.

Drinking less alcohol does not have to mean none at all (though for some, it may). Like anything, moderation is key. Look at your calendar and choose which celebrations you’d like to enjoy a glass or two of wine, or maybe a beer over the game. Limit the amount at each event and limit the number of events (especially over the holidays) that you imbibe in. And don’t forget to rehydrate before, during and after for your best chance at immune boosting!

Check back again for the more ways to power through this cold season (and weather) to maintain a happy, healthy you.

Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter.

Winter Ways to Boost Your Immunity - 2

With the cold wind blowing and the snow falling, there’s bound to be a sniffle in the air. Some people seem to always be battling some kind of illness from December until March. But others rarely seem to be under the weather. What are those people doing differently to keep the colds away?

The secret is out (and it’s not found on a drug store shelf)! There are lots of ways to boost your immunity naturally – many that you can do without too much extra effort (just healthy decision making).

Here are 10 secrets to boosting your immunity this winter.

2)      Manage Your Stress

Everyone has stress in their life. But doesn’t it seem like some people are so much more stressed-out than others? It may not be that they have any additional stress, but have trouble managing the stress that they do carry. Stress management can be the difference between happy and sad, inspired and “in-a-rut”, fantastic and frantic. And it’s something that you can learn and implement as a healthy habit in your life.

Chronic stress takes a toll on your immune system. Studies and experience show that these ongoing stresses can make you more vulnerable to illnesses ranging from minor colds to chronic diseases. There is scientific evidence that chronic stress causes a measurable decline in the immune system's

ability to fight disease, including heart disease, diabetes and cancer.

Learning and implementing stress management techniques can improve your stress style and, in turn, boost your immunity. Something as simple as deep breathing can lessen the initial effects of stress. Identifying stresses in your life and being prepared to handle them will decrease their overall impact on your health.

Stress is part of life – there is no way to completely eliminate it. Decreasing the stress you expose yourself to is a great first step towards better control. Some stresses, like gravity on the body, cannot be removed or minimized. Thankfully, there are many ways to prepare your body and mind to better handle the stress we can’t get rid of.

A great short list of options includes:

• Regular Exercise
• Chiropractic Care
• Meditation
• Yoga
• Counseling

Stress management is a skill that, once learned, can be utilized throughout your life. Creating an internal environment (physical and mental) that is prepared to handle the ongoing stresses of life is a process and will take time. But it is one that is worth the investment.

That’s the second of 10 healthy ways to boost your immune system. Check back later this week for the more ways to power through this cold season (and weather) to maintain a happy, healthy you.

Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter.

Winter Ways to Boost Your Immunity - 1

With the cold wind blowing and the snow falling, there’s bound to be a sniffle in the air. Some people seem to always be battling some kind of illness from December until March. But others rarely seem to be under the weather. What are those people doing differently to keep the colds away?

The secret is out (and it’s not found on a drug store shelf)! There are lots of ways to boost your immunity naturally – many that you can do without too much extra effort (just healthy decision making).

Here are 10 secrets to boosting your immunity this winter.

1)      Get Enough Sleep

This is something that is on everyone’s to-do list but rarely ends up “to-done”. Getting the correct amount of sleep is important for your health for a number of reasons. Studies have shown that people who don't get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as the common cold. And that makes sense – when we let ourselves get run down and wore out, so does our immune system.

It’s like turning off your own personal force field against bacteria and viruses. What we want to do is pump it up, not let it down. And a lack of sleep can also affect how fast you recover if you do get sick. Getting the proper amount of sleep on a regular basis will not only keep your “shields up”, but also improve your body’s defenses if you do end up under the weather.

How intertwined is your sleep and staying? When you sleep, your immune system releases proteins called cytokines. These proteins help to promote sleep and increase in number when you have an infection, inflammation, or stress. If you don’t get the amount of sleep you need, you’ll produce less cytokines that are needed during times of infection and stress. A lack of sleep also decreases your body’s ability to produce infection-fighting cells (antibodies) that are the tools your immune system needs to combat disease. Put that all together and your disease-battling army becomes less likely to fend off attackers – the “odds are not in your favor”!

What’s the right amount of sleep for you? Listen to your body’s signals. The optimal amount of sleep for most adults is seven to eight hours of good sleep each night. Teenagers need nine to 10 hours of sleep. School-aged children may need 10 or more hours of sleep. But more is not always better - for adults, sleeping more than nine to 10 hours a night may result in poor quality of sleep, such as difficulty falling or staying asleep.

That’s the first of 10 healthy ways to boost your immune system. Check back later this week for the more ways to power through this cold season (and weather) to maintain a happy, healthy you.

Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter. 

Healthy Habits for Avoiding Holiday Hips - Part 4

The holidays are fast approaching and with them family, friends and feasts abound! What a blessing the chance to celebrate is; but don’t let it be a curse to your health (and waistline!). As we give thanks and deck the halls, let’s remember to follow a few simple rules to avoid undoing all the healthy decision making we do the other 10 months of the year. Let’s keep “losing the holiday weight” off our resolution list this January!

Here are 6 Healthy Habits to Avoid Holiday Hips this (and every) year! Bon Appetit!

  Raise a Glass… of Water!

Drinking lots of water during the holidays has so many benefits. Being hydrated improves your digestion, clears your pores, and improves your energy levels. It also helps us to feel full faster and longer, without the added calories of a sugary beverage.

Drinking a glass of water before your meal sets you up to consume less food. Water, like anything else, takes up room in your stomach, helping you to reach your full feeling faster and with fewer calories. Having a glass of water after a meal will aide in digestion and cut down on your desire (and room) for dessert.

If you’re planning to enjoy some adult beverages this holiday season (beer, wine or liquor), don’t skimp on the H20. The best way to counteract the effects of alcohol on the body and waistline is to alternate between water and adult beverages throughout the evening.

The same holds true for caffeinated beverages like coffee, tea or soda. Caffeine and alcohol are both diuretics, depleting the body of water. You’ll need to consume more water when you’re enjoying any indulgent beverages this season to stay ahead of the curve.

Being healthy this holiday season doesn’t have to stop the party. Being mindful of what you do and how you eat will help you keep your health and hips in check this winter.  This is only Tip #1 – Check back soon for the rest of our Healthy Habits for Avoiding Holiday Hips!

Healthy Habits for Avoiding Holiday Hips - Part 3

The holidays are fast approaching and with them family, friends and feasts abound! What a blessing the chance to celebrate is; but don’t let it be a curse to your health (and waistline!). As we give thanks and deck the halls, let’s remember to follow a few simple rules to avoid undoing all the healthy decision making we do the other 10 months of the year. Let’s keep “losing the holiday weight” off our resolution list this January!

Here are 6 Healthy Habits to Avoid Holiday Hips this (and every) year! Bon Appetit!

3)      Cut It In Half

This tip is all about portion control. There are several ways to watch your portions aside from the obvious (don’t put too much on your plate).

Ask for a smaller portion that is being offered. Especially at family gathers, pieces are cut on the generous side and can quickly cause you to over eat without thinking about it. If you cut a serving in half before it makes it to your plate, you’re controlling your portion size without wasting or stressing.

You can also double up on the healthy options available at the meal, like veggies without heavy sauces and breading and lettuce or spinach based salads. Vegetables will help to fill you up without adding the extra pounds that carbs and dessert do.

Being healthy this holiday season doesn’t have to stop the party. Being mindful of what you do and how you eat will help you keep your health and hips in check this winter.  This is only Tip #3 – Check back soon for the rest of our Healthy Habits for Avoiding Holiday Hips!

Healthy Habits for Avoiding Holiday Hips - Part 2

The holidays don't have to mean weight gain!

The holidays are fast approaching and with them family, friends and feasts abound! What a blessing the chance to celebrate is; but don’t let it be a curse to your health (and waistline!). As we give thanks and deck the halls, let’s remember to follow a few simple rules to avoid undoing all the healthy decision making we do the other 10 months of the year. Let’s keep “losing the holiday weight” off our resolution list this January!

Here are 6 Healthy Habits to Avoid Holiday Hips this (and every) year! Bon Appetit!

2)      Put Down Your Fork

This tip goes hand and hand with #1 as far as its waistline benefits. Putting down your fork between each bite takes time. It allows you time to chew, enjoy your food, participate in conversation and (most importantly) “stop the shovel”.  You can use the trick of pattern interrupt on yourself. Make yourself put down your tools. Take a minute to take in how you feel and if you really want those last few bites.

On average, it takes your brain 20 minutes to signal to your stomach that you’re full. Eating at a slower pace will give your brain a chance to catch up and keep you from over indulging.  You will end up consuming 10% fewer calories by slowing your pace than those who hurry through a meal. Take the time to enjoy the company and the feast – there’s no need to rush!

Being healthy this holiday season doesn’t have to stop the party. Being mindful of what you do and how you eat will help you keep your health and hips in check this winter.  This is only Tip #2 – Check back soon for the rest of our Healthy Habits for Avoiding Holiday Hips!

Six Healthy Habits for Avoiding Holiday Hips - Part 1

The holidays are fast approaching and with them family, friends and feasts abound! What a blessing the chance to celebrate is; but don’t let it be a curse to your health (and waistline!). As we give thanks and deck the halls, let’s remember to follow a few simple rules to avoid undoing all the healthy decision making we do the other 10 months of the year. Let’s keep “losing the holiday weight” off our resolution list this January!

Here are 6 Healthy Habits to Avoid Holiday Hips this (and every) year! Bon Appetit! 

1. Chew Your Food 

Chewing your food helps your body in many ways!

At the risk of sounding like your mother, this one is more important than keeping your elbows off the table. And chewing your food thoroughly does more than save you from choking.

Chewing your food will help with your digestion. Breaking down the food into smaller particles reduces the stress put on your esophagus, helps the stomach metabolize the food, and makes it easier for your intestines to absorb the available nutrients. Not to mention that the longer food stays in your mouth during the mastication (fancy word for chewing) process, the more saliva is produced which contains digestive enzymes. In short, thorough chewing leads to more productive and gentle digestion.

Chewing also helps to decrease the amount of angry bacteria in your intestine. Without getting to graphic about the process, smaller food particles can reduce instances of gas and bloating, cramping, constipation, diarrhea, and other digestive distress that no one wants during the holiday season (or any time of the year!).

To top it off, mastering munching will help you maintain a healthy weight.  Being conscious of completely chewing your food will slow down your eating speed, causing you to feel full sooner and ultimately eat smaller portions.

Being healthy this holiday season doesn’t have to stop the party. Being mindful of what you do and how you eat will help you keep your health and hips in check this winter.  This is only Tip #1 – Check back soon for the rest of our Healthy Habits for Avoiding Holiday Hips!

Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter.