Healthy Foods

For individuals looking to increase their antioxidant, fiber, and vitamin intake, can adding pomegranates to their diet help?

Pomegranates

Pomegranates can amplify various dishes, from breakfasts to sides to dinners, with their balanced blend of mild sweetness, tartness, and crunch from their seeds.

Health Benefits

The fruit has been found to be a healthy source of vitamins, fiber, and antioxidants. A medium-sized fruit contains:

• High amounts of vitamin C, vitamin K, copper, and other micronutrients (FoodData Central. U.S. Department of Agriculture. 2019)
• About 18% of the recommended daily value of vitamin C.
• 28% of the recommended value of vitamin K based on a 2,000-calorie-per-day diet. (FoodData Central. U.S. Department of Agriculture. 2019)
• 6 grams of fiber (FoodData Central. U.S. Department of Agriculture. 2019)
• High in antioxidants (Aida Zarfeshany et al., 2014)

Ways to use a pomegranate include:

Guacamole

Stir in some pomegranate arils before serving. They will provide an unexpected crunch that contrasts deliciously with guacamole's smoothness. 

1. Mash 2 ripe avocados
2. Mix in 1/4 cup diced red onion
3. 1/4 tsp. salt
4. 1 Tbsp. lemon juice
5. 2 cloves garlic - minced
6. 1/2 cup chopped fresh cilantro
7. Stir in 1/4 cup pomegranate arils
8. Serves 6

Nutrition per serving:

• 144 calories
• 13.2 grams fat
• 2.8 grams of saturated fat
• 103 milligrams sodium
• 7.3 grams carbs
• 4.8 grams fiber
• 1.5 grams protein

Smoothie

Smoothies provide extra nutrition and a healthy snack.

1. In a blender, mix 1/2 cup pomegranate arils
2. 1 frozen banana
3. 1/4 cup low-fat Greek yogurt
4. 2 tsp. honey
5. Splash of orange juice
6. Pour into a glass and enjoy!

Nutrition per serving:

• 287 calories
• 2.1 grams fat
• 0.6 grams of saturated fat
• 37 milligrams sodium
• 67.5 grams carbs
• 6.1 grams fiber
• 4.9 grams protein

Oatmeal

Enhance oatmeal as pomegranates bounce off other fruits, sweeteners, and butter nicely.

1. Prepare 1/2 cup oats
2. Stir in 1/2 of a medium banana, sliced
3. 1 Tbsp. brown sugar
4. 2 Tbsp. pomegranate arils
5. 1/2 tsp. ground cinnamon

Nutrition per serving:

• 254 calories
• 3 grams fat
• 0.5 grams of saturated fat
• 6 milligrams sodium
• 52.9 grams carbohydrates
• 6.7 grams fiber
• 6.2 grams protein

Brown Rice

Another way to use pomegranates is on rice.

1. Cook 1 cup brown rice.
2. Toss with 1/4 cup pomegranate arils
3. 1 Tbsp. olive oil
4. 1/4 cup chopped, toasted hazelnuts
5. 1 Tbsp. fresh thyme leaves
6. Salt and pepper to taste
7. Makes 4 servings

Nutrition per serving:

• 253 calories
• 9.3 grams fat
• 1.1 grams of saturated fat
• 2 milligrams sodium
• 38.8 grams carbohydrates
• 2.8 grams fiber
• 4.8 grams protein

Cranberry Sauce

Make a tangy and crunchy cranberry sauce.

1. In a medium saucepan, combine 12 oz. fresh cranberries
2. 2 cups pomegranate juice
3. 1/2 cup granulated sugar
4. Cook over medium heat - adjust if the mixture gets too hot
5. Stir frequently for about 20 minutes or until most of the cranberries have popped and released their juice.
6. Stir in 1 cup pomegranate arils
7. Serves 8

Nutrition per serving:

• 97 calories
• 0.1 grams fat
• 0 grams of saturated fat
• 2 milligrams sodium
• 22.5 grams carbohydrates
• 1.9 grams fiber
• 0.3 grams protein

Infused Water

A fruit-infused water can help reach proper hydration.

1. Place 1 cup pomegranate arils
2. 1/4 cup fresh mint leaves in the insert of a 1-quart infuser water bottle
3. Mix lightly
4. Fill with filtered water
5. Refrigerate for at least 4 hours to let flavors steep
6. Serves 4

Each serving will offer only trace amounts of nutrients, which depend on how much pomegranate juice infuses into the water.

For any questions about more specific nutrition goals or how to achieve them, consult the Injury Medical Chiropractic and Functional Medicine Clinic Health Coach and/or Nutritionist.

Healthy Diet and Chiropractic

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

FoodData Central. U.S. Department of Agriculture. (2019) Pomegranates, raw.

Zarfeshany, A., Asgary, S., & Javanmard, S. H. (2014). Potent health effects of pomegranate. Advanced biomedical research, 3, 100. https://doi.org/10.4103/2277-9175.129371

Tomatoes are low-calorie and nutrient-dense, what health benefits can individuals gain from their consumption?

Tomato Benefits

All varieties of tomatoes offer nutrients, including potassium and vitamin C, making them part of a balanced diet.

• Raw tomatoes contain vitamin C, which brightens skin and fights inflammation.
• Cooking tomatoes releases more antioxidants which are vital in small quantities such as lycopene, for maintaining heart health and preventing certain cancers.
• Other benefits contribute to heart, prostate, and cognitive/brain health.

Various tomato recipes and products can offer a balance of nutrients. Variety is key and this applies to all fruits and vegetables. Try them raw, cooked, and steamed, as the different methods can offer different benefits.

Cooked and Raw Tomatoes

Tomatoes are low in calories and rich in nutrients. A raw, medium-sized tomato contains roughly 22 calories and less than 1 gram of fat. It is low sodium and low glycemic, with just 6 milligrams of sodium and 3 grams of sugar. They are an excellent source of hydration as a raw tomato contains about half a cup of water.

Nutritional Information

A medium tomato includes the following nutrients: (USDA: FoodData Central. 2018)

• Protein - 1.1 grams
• Fiber - 1.5 grams
• Calcium - 12 milligrams
• Magnesium - 13.5 milligrams
• Phosphorus - 29.5 milligrams
• Potassium - 292 milligrams
• Vitamin C - 17 milligrams
• Choline - 8.2 milligrams
• Lycopene - 3.2 milligrams

Certain Antioxidants

• Tomatoes contain several essential vitamins and minerals that support the immune system and the bones and blood.
• Antioxidants help combat free radicals and unstable molecules that damage the body’s cells. (Edward J. Collins, et al., 2022)
• Antioxidants like lycopene, lutein, and zeaxanthin, are better absorbed with cooked tomatoes.
• Raw tomatoes contain small amounts of vitamins A and K, fluoride, folate, and beta-carotene.

Heart Health

• Tomatoes provide a healthy serving of potassium.
• Potassium and sodium are both vital for heart function.
• Potassium is essential for relaxing the blood vessels.
• One medium tomato contains around the same amount as a banana.
• The heart needs these electrolytes to contract and expand.
• Most individuals with high blood pressure can benefit from high potassium, fiber, and lycopene levels.
• Studies have linked lycopene to lower heart disease risk and mortality. (Bo Song, et al., 2017)

Exercise Recovery

• Electrolytes are essential for basic cell function.
• Potassium, sodium, magnesium, and fluoride can help decrease muscle soreness and exercise fatigue after physical activity or workouts.
• The anti-inflammatory properties come from the vitamin C.
• Eating tomatoes before or after physical activity can help replenish magnesium which is essential for muscle contraction. (Edward J. Collins, et al., 2022)

Protection Against Dementia

• Potassium provides power to the heart and has a role in body nerve function.
• One recent study found that individuals who consumed more potassium and less sodium had improved cognitive function. (Xiaona Na, et al., 2022)
• Another study analyzed how carotenoids/antioxidants that affect the color of vegetables affect long-term brain health.
• Researchers found that individuals with increased blood levels of lutein and zeaxanthin, which are both present in cooked tomatoes had a lower rate of dementia. (May A. Beydoun, et al., 2022)
• Lutein and zeaxanthin are also known for protecting eye health as the body ages.

Help Prevent Prostate Cancer

• Cooking tomatoes compromises the vitamin C content, but increases the availability of several antioxidants that can protect against cancer growth.
• Especially for men, lycopene is beneficial to help reduce prostate-related issues.
• Studies have found that men who eat tomatoes, including raw, sauce, and on pizza have a lower risk of developing prostate cancer due to the total amount of lycopene absorbed, which is optimized in cooked tomatoes. (Joe L. Rowles 3rd, et al., 2018)
• Lycopene and other plant pigments/carotenoids are believed to protect against cancer because of their antioxidant properties. (Edward J. Collins, et al., 2022)
• Lycopene and other antioxidants in tomatoes can also benefit male fertility by improving sperm count and sperm motility. (Yu Yamamoto, et al., 2017)

Balance Blood Sugar

• Tomatoes can help manage blood sugar in individuals with diabetes.
• They have fiber that helps regulate blood sugar and bowel movements.
• Fiber naturally slows digestion to keep the body fuller longer and does not negatively impact blood sugar levels.
• This is especially important given that 95% of the U.S. population does not consume the appropriate amount of fiber. (Diane Quagliani, Patricia Felt-Gunderson. 2016)

Healthy Skin, Hair, and Nails

• Tomatoes contain chlorogenic acid, a compound that can encourage collagen production.
• Vitamin C and A in raw tomatoes can help the appearance of skin, hair, and nails.

The Healing Diet to Combat Inflammation

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

USDA: FoodData Central. Tomatoes, red, ripe, raw, year-round average.

Collins, E. J., Bowyer, C., Tsouza, A., & Chopra, M. (2022). Tomatoes: An Extensive Review of the Associated Health Impacts of Tomatoes and Factors That Can Affect Their Cultivation. Biology, 11(2), 239. https://doi.org/10.3390/biology11020239

Song, B., Liu, K., Gao, Y., Zhao, L., Fang, H., Li, Y., Pei, L., & Xu, Y. (2017). Lycopene and risk of cardiovascular diseases: A meta-analysis of observational studies. Molecular nutrition & food research, 61(9), 10.1002/mnfr.201601009. https://doi.org/10.1002/mnfr.201601009

Na X, Xi M, Zhou Y, et al. Association of dietary sodium, potassium, sodium/potassium, and salt with objective and subjective cognitive function among the elderly in China: a prospective cohort study. (2022). Glob Transit. 4:28-39. doi:10.1016/j.glt.2022.10.002

Beydoun, M. A., Beydoun, H. A., Fanelli-Kuczmarski, M. T., Weiss, J., Hossain, S., Canas, J. A., Evans, M. K., & Zonderman, A. B. (2022). Association of Serum Antioxidant Vitamins and Carotenoids With Incident Alzheimer Disease and All-Cause Dementia Among US Adults. Neurology, 98(21), e2150–e2162. https://doi.org/10.1212/WNL.0000000000200289

Rowles, J. L., 3rd, Ranard, K. M., Applegate, C. C., Jeon, S., An, R., & Erdman, J. W., Jr (2018). Processed and raw tomato consumption and risk of prostate cancer: a systematic review and dose-response meta-analysis. Prostate cancer and prostatic diseases, 21(3), 319–336. https://doi.org/10.1038/s41391-017-0005-x

Yamamoto, Y., Aizawa, K., Mieno, M., Karamatsu, M., Hirano, Y., Furui, K., Miyashita, T., Yamazaki, K., Inakuma, T., Sato, I., Suganuma, H., & Iwamoto, T. (2017). The effects of tomato juice on male infertility. Asia Pacific journal of clinical nutrition, 26(1), 65–71. https://doi.org/10.6133/apjcn.102015.17

Quagliani, D., & Felt-Gunderson, P. (2016). Closing America's Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit. American journal of lifestyle medicine, 11(1), 80–85. https://doi.org/10.1177/1559827615588079

For individuals, does knowing about food condiments nutritional values help with overall health?

Food Condiments

Condiment options go beyond the standard mayonnaise, ketchup, and mustard. Today there are various options to use as toppers, to marinate, tenderize, increase flavor, and add an appeal to the dish. Most condiments don't provide much nutrition, but some do contain healthy ingredients like herbs, spices, ​heart-healthy fats, and antioxidants. 

Healthy

The food condiments that are made the healthiest are those that are low in calories and unhealthy fat and they are made with less or no processed additives and quality ingredients that provide health benefits.

Pico de Gallo

• This is a low-calorie, low-fat, nutrient-dense salsa that can zest up any meal.
• It is made with tomatoes, onions, jalapeños, and lime.
• Easily make your own to control sodium levels.
• Top salads, vegetables, or protein with the salsa to add flavor.
• Use as a dip for fresh raw vegetables as a snack.

Mustard

• Mustard is a very low-calorie - 5 calories in 1 teaspoon, low-carbohydrate, and fat-free condiment that can increase the flavor of food by adding a sweet, sour, or spicy kick.
• Most traditional mustards - yellow and spicy - are made with mustard seed, distilled vinegar, garlic powder, onion powder, salt, spices, and turmeric.
• This means that mustard contains little or insignificant calories, fat, protein, and carbohydrate in one serving.
• Studies have shown that turmeric can provide health benefits from a compound called curcumin.
• Preclinical studies suggest that curcumin can act as an antioxidant and has anti-inflammatory, anticancer, and neuroprotective properties. (Abrahams S, et al., 2019)
• Flavored mustards, like ​honey flavor, can contain added sugars, therefore, it is recommended to read the label before eating.
• According to the USDA, 1 teaspoon of spicy mustard contains 5 calories, 60mg sodium, and no fat, carbohydrates, fiber, protein, or sugar. (FoodData Central. U.S. Department of Agriculture. 2021)

Vinegar

• Balsamic, red or white wine, or apple cider vinegar can be used on side dishes, salads, sandwiches, and to marinate.
• This condiment ranges from 0 calories to 10 calories per tablespoon and contains no sodium.
• Studies have shown that apple cider vinegar can reduce fasting blood sugar in individuals at risk for type 2 diabetes. (Johnston CS, Quagliano S, White S. 2013)

Hot Sauce

• Hot sauce is made from red chili peppers.
• Top eggs, vegetables, or whole grains with a few dashes.
• Studies suggest that adding spice can help satisfy hunger, help curb appetite and possibly speed up metabolism. (Emily Siebert, et al., 2022)
• Read labels as sauces can contain added sugars.

Ketchup

• Because of its carbohydrate and sugar content, ketchup is a condiment that needs to be portion-controlled, especially for individuals with diabetes who are following a modified nutritional plan.
• Ketchup contains 17 calories, 5 grams of sugar, and 4 grams of carbohydrates in one tablespoon. (FoodData Central. U.S. Department of Agriculture. 2020)
• Individuals are recommended to stick to one portion and choose a ketchup that is not made with high fructose corn syrup.

Unhealthy

Unhealthy food condiments are high in calories, sodium, fat, and/or sugar in a single serving.

Creamy Salad Dressing

• Creamy salad dressing is made with sour cream, mayonnaise, sugar, and egg yolks.
• It is rich in calories, sugar, and saturated fat.
• For example, two tablespoons of store-bought creamy-style Caesar dressing contains 160 calories and 17 grams of fat. (FoodData Central. U.S. Department of Agriculture. 2020)
• Vinaigrette contains 120 calories and 9 grams of fat. (FoodData Central. U.S. Department of Agriculture. 2019)

Mayonnaise

• Mayonnaise can be extremely high in calories for a small portion.
• Despite being made from whole ingredients like egg yolks, olive oil, and vinegar,
• One tablespoon is 94 calories and 10 grams of fat. (FoodData Central. U.S. Department of Agriculture. 2020)
• Although much of the fat is unsaturated/healthy type, it can be hard to portion control this food condiment, which can result in excess calorie intake.

Barbecue Sauce

• Barbecue sauce is moderate in calories, around 60 in two tablespoons, but it can contain a large amount of sodium and sugar.
• Most brands can contain 10 to 13 grams of sugar/equivalent to 3 teaspoons and 280 to 350 milligrams of sodium.
• The recommended serving size is two tablespoons.
• Individuals trying to watch calorie and sugar intake are recommended to stick to one serving.

Sour Cream

• Sour cream contains 60 calories and 6 grams of fat in two tablespoons.
• About half of the fat in sour cream is saturated. (FoodData Central. U.S. Department of Agriculture. 2020)
• Regularly consuming saturated fat has been linked with heart disease, high cholesterol, and diabetes.
• A healthy substitute for sour cream can be a tablespoon or two of low-fat or non-fat plain Greek yogurt.

Regardless of the healthy or non-healthy food condiments, it is recommended not to drown the food in them and stick to the recommended serving sizes.

Benefits of Healthy Diet and Chiropractic Care

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Abrahams, S., Haylett, W. L., Johnson, G., Carr, J. A., & Bardien, S. (2019). Antioxidant effects of curcumin in models of neurodegeneration, aging, oxidative and nitrosative stress: A review. Neuroscience, 406, 1–21. https://doi.org/10.1016/j.neuroscience.2019.02.020

Spicy brown mustard. FoodData Central. U.S. Department of Agriculture.

Johnston CS, Quagliano S, White S. Vinegar ingestion at mealtime reduced fasting blood glucose concentrations in healthy adults at risk for type 2 diabetes. J Funct Foods. 2013;5(4):2007-2011. doi:10.1016/j.jff.2013.08.003

Siebert, E., Lee, S. Y., & Prescott, M. P. (2022). Chili pepper preference development and its impact on dietary intake: A narrative review. Frontiers in nutrition, 9, 1039207. https://doi.org/10.3389/fnut.2022.1039207

Ketchup. FoodData Central. U.S. Department of Agriculture.

Caesar dressing. FoodData Central. U.S. Department of Agriculture.

Vinaigrette. FoodData Central. U.S. Department of Agriculture.

Mayonnaise. FoodData Central. U.S. Department of Agriculture.

Sour cream, regular. FoodData Central. U.S. Department of Agriculture.

Walking is a great physical exercise activity that requires endurance. When walking for two hours or more, refueling energy stores can be done with portable walking energy snacks. These are foods that can be taken along and eaten while on the move. This includes fruits, vegetables, energy bars, trail mix, energy gels, and sports drinks that can replenish the body. However, depending on when an individual goes for a walk, they need to think about breakfast or lunch nutrition before engaging in the walk. This will help to get the most benefits from the snacks, as well as, what to have after the workout for recovery.

Walking Energy Snacks

Individuals walking for a long time will want a snack - before, during, and after. There are various options to choose from. Individuals may want to experiment with various snack and drink options to find the right balance of carbs, fat, and protein so that the body gets the energy it needs without feeling weighed down or hungry soon after. The ideal walking energy snacks should be healthy, full of energy, and easy to eat on the move.

Fruit Snacks

• Fruit snacks are great for the all-natural carbohydrate burst.
• Bananas are great for potassium.
• Apples, oranges, and raisins are also recommended packable snacks.
• For certain individuals, the fiber in some fruits can get digestion moving, requiring a restroom, so plan ahead.
• Some individuals can eat fruit regularly but may have an upset stomach during walking, which is why experimentation may be necessary.

Energy Bars

• Nutrition bars can provide vitamins and minerals and protein but can be high in calories.
• Check the labels to choose the balance of ingredients that's best for you.
• Energy bars offer a healthy combination of carbohydrates, protein, and fat.​
• They are convenient for a snack when on a walk.
• Most products utilize peanuts/other nuts or soy for protein.
• Individuals may want to avoid chocolate-covered bars, as they can melt.

Trail Mix

• Trail mixes are the original energy bar.
• Individuals can mix their own, buy in bulk, or pre-packaged.
• Trail mix contains nuts for protein, raisins or other dried fruit for carbohydrates, and chocolate or carob for taste.
• The salted varieties can help replace electrolytes.
• Be aware of portion control, as trail mix is often high in fat and calories.

Energy Gels

• Energy gels provide a carbohydrate boost designed for individuals doing endurance events and activities.
• Energy gels need to be taken with water for carbohydrate digestion.
• There are some that can be taken without water but may not provide as much energy.
• For individuals that walk fast and breathe hard, energy gels can be safer than chewing and possibly choking.
• Newer brands are trying to be natural and less sweet.

Energy and Sports Drinks

• Water is not enough to keep the body hydrated on long walks.
• Sports drinks with sugar and salt replenish H2O and electrolyte levels more thoroughly when walking for more than an hour helping to prevent dehydration and hyponatremia/low salt levels.
• It is recommended to avoid:
• High-caffeine energy drinks in small cans, as they have too much caffeine and not enough hydrating water.
• Sports and energy drinks with additives and herbs, which do not help on walks, and look for those with salt and carbohydrate replacement.

Ankle Sprain Recovery

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Francois, Monique E et al. “'Exercise snacks' before meals: a novel strategy to improve glycaemic control in individuals with insulin resistance.” Diabetologia vol. 57,7 (2014): 1437-45. doi:10.1007/s00125-014-3244-6

Islam, Hashim, et al. “Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health.” Exercise and sport sciences review vol. 50,1 (2022): 31-37. doi:10.1249/JES.0000000000000275

Marangoni, Franca, et al. “Snacking in nutrition and health.” International Journal of food sciences and Nutrition vol. 70,8 (2019): 909-923. doi:10.1080/09637486.2019.1595543

McCubbin, Alan J et al. “Sports Dietitians Australia Position Statement: Nutrition for Exercise in Hot Environments.” International Journal of sports nutrition and exercise metabolism vol. 30,1 (2020): 83-98. doi:10.1123/ijsnem.2019-0300

Moore, Daniel R et al. “Walking or body weight squat "activity snacks" increase dietary amino acid utilization for myofibrillar protein synthesis during prolonged sitting.” Journal of applied physiology (Bethesda, Md.: 1985) vol. 133,3 (2022): 777-785. doi:10.1152/japplphysiol.00106.2022

Njike, Valentine Yanchou, et al. “Snack Food, Satiety, and Weight.” Advances in nutrition (Bethesda, Md.) vol. 7,5 866-78. 15 Sep. 2016, doi:10.3945/an.115.009340

With the summer approaching, the day's heat makes the body want to eat light or not at all. That's when late-night hunger kicks in. Individuals can't sleep because their stomachs won't stop growling. Whatever the reason, the body needs something to eat to go back to sleep. The challenge is figuring out what's quick, tasty, healthy, and can help promote sleep, as some foods contain compounds that can improve sleep.

Late-Night Nutritious Snacks

There are several reasons for needing a late-night snack, and a healthy snack can be a good way to get some additional nutrients for the next day. Having small nutrient-rich snacks under 200 calories is fine. Individuals who regularly have late-night snacks should consider having prepared snacks to promote sleep and not inhibit sleep. Planning is the key to choosing snacks to help support healthy sleep and satisfy hunger.

Snacks To Consider

Pumpkin Seeds

• Pumpkin contains tryptophan which contributes to sleep.
• They also contain essential nutrients zinc, phosphorus, potassium, selenium, and magnesium.
• These can help combat illnesses related to inflammation.

Bananas

• Bananas are a healthy source of dietary melatonin.
• In one study, individuals who ate a banana had an increase in serum melatonin levels two hours after eating.
• The potassium content of bananas can help inhibit muscle cramps, a problem some individuals have when trying to sleep.

Glass of Milk

• Warm or cold, a glass of milk before bed can help improve sleep.
• Milk contains antioxidant and anti-inflammatory properties, which can help improve sleep quality.
• Sleep-inducing amino acids like tryptophan are also found in milk.
• Dairy milk is not the only type of milk shown to aid sleep.
• Soy milk is a good source of both melatonin and tryptophan.
• Plant-based milk made with nuts can confer the same benefits as whole nuts.

Milk and Cereal

• Individuals may reserve cereal for breakfast, but it can make a healthy late-night snack to promote sleep.
• One study found that high-glycemic carbs in many corn-based cereals before bed reduced the time it took to fall asleep.
• Limit portion size as the entire snack should be under 300 calories, especially for those with heartburn, as a heavy meal can exacerbate the problem.
• Dairy products contain calcium, a mineral that directly produces the sleep hormone melatonin and is a natural relaxant in the body.

Peanut Butter and Jelly Sandwich

• Foods like peanut butter contain an amino acid called tryptophan, which is converted into melatonin to promote sleepiness.
• Carbohydrates like bread and jelly help make tryptophan more available to the brain.
• Option for whole grain bread and natural peanut butter with no added sugars for added nutrition.

Yogurt with Fruit

• Plain yogurt with berries, chopped nuts, and honey.
• Yogurt provides a healthy source of calcium, which has been linked to better sleep.
• Be sure to read the labels, as some varieties contain added sugar.

Fruit and Nuts

• Fruit and nuts are great when hungry and tired.
• They provide nutritional benefits, including vitamins, minerals, protein, complex carbs, healthy fats, and fiber.
• They nourish, provide satisfaction, and help the body fall asleep.
• An apple with a handful of almonds, a banana, and pecans, or a pear with a few walnuts.
• One teaspoon of peanut butter on banana slices or dip apple slices in almond butter.
• If almond butter is too thick for dipping, microwave 1-2 tablespoons for 30 seconds until it's soft enough to dip.

Popcorn

• Popcorn is a great snack that is low in calories.
• Three cups of air-popped popcorn have fewer than 100 calories and about 4 grams of fiber.
• Skip the butter and mix in dried spices for extra flavor.

Vegetables and Dip

• Craving something crunchy and low-calorie, fresh vegetables and dip.
• Any combination of raw carrots, broccoli florets, cucumber slices, celery, zucchini, peppers, and grape tomatoes can satisfy a rumbling stomach.
• Enhance the flavor with a plain low-fat cottage cheese dip, Greek yogurt, or hummus.

Turkey Sandwich

• When craving a sandwich, a combination of protein and complex carbohydrates from lean protein like turkey and whole grain bread with tomato, lettuce, and a splash of mayo and mustard can satisfy.
• Allow enough time to digest, as being too full can inhibit sleep.

Mediterranean Nachos

• Top toasted healthy corn or pita chips with hummus, paprika, and red pepper for a crunchy and satisfying late-night snack to help the body fall asleep.
• Chickpeas, the primary ingredient in hummus, contain tryptophan.

Body In Balance

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Bandín, C et al. “Meal timing affects glucose tolerance, substrate oxidation, and circadian-related variables: A randomized, crossover trial.” International Journal of Obesity (2005) vol. 39,5 (2015): 828-33. doi:10.1038/ijo.2014.182

Beccuti, Guglielmo, et al. “Timing of food intake: Sounding the alarm about metabolic impairments? A systematic review.” Pharmacological research vol. 125, Pt B (2017): 132-141. doi:10.1016/j.phrs.2017.09.005

Behrouz, Sepide, et al. “The Antioxidant, Anti-Inflammatory, and Immunomodulatory Effects of Camel Milk.” Frontiers in immunology vol. 13 855342. 12 Apr. 2022, doi:10.3389/fimmu.2022.855342

Gallant, Annette, et al. “Nutritional Aspects of Late Eating and Night Eating.” Current obesity reports vol. 3,1 (2014): 101-7. doi:10.1007/s13679-013-0081-8

Stobiecka, Magdalena, et al. “Antioxidant Activity of Milk and Dairy Products.” Animals: an open access journal from MDPI vol. 12,3 245. 20 Jan. 2022, doi:10.3390/ani12030245

Gelatin is a stabilizer and thickener used to make desserts like fruit gelatin, pudding, mousse, marshmallows, candy, cakes, ice cream, and certain yogurts. It is also used in some shampoos and skincare products. Because animal products are used to make gelatin, it is not a vegan-friendly food, and even some non-vegans choose not to eat it. However, there are gelatin alternatives that are made from non-animal sources. The use of gelatin may provide certain health benefits, and there are some medical uses for pharmaceutical-grade gelatin. 

Gelatin Health

Gelatin is affirmed as generally recognized as safe/GRAS by the U.S. Food and Drug Administration. Gelatin is made by boiling the skin, tendons, ligaments, or bones of animals - cows or pigs in water. This process releases collagen, a protein that provides structure and is the most abundant in the human body. Once the collagen is extracted, it is:

• Concentrated
• Filtered
• Cooled
• Extruded
• Dried

Alternatives

Thickening agents can be made from different ingredients. These include:

Agar-agar

• Also called agar, this thickener is made from cooked and pressed seaweed.
• This gelling agent is available online and in some supermarkets in powdered, flaked, and bar form.
• When cooking with it, substitute agar for gelatin using equal amounts if using the powder.
• If using flakes, a tablespoon equals about a teaspoon of the powder.
• Certain citrus fruits require more agar when substituting.
• Agar does not gel well for recipes that include uncooked mangoes, papaya, and pineapple.

Pectin

• Pectin is a gelling agent found naturally in apples and citrus fruits.
• Food manufacturers use pectin to make some yogurts and candies and enhance fruit-based beverages.
• It can also thicken jams, jellies, and other foods.

Carrageen Moss

• Carrageen moss is also derived from seaweed.
• This thickener is usually for making softer gels and puddings.

Benefits

Improved Bone Health

• A benefit of gelatin is the protection of bones; however, evidence supporting its use is limited.
• An early study found that hydrolyzed gelatin, such as pharmaceutical grade, may help reduce pain symptoms in individuals with knee or hip osteoarthritis.
• Researchers thought that it could have a beneficial effect on cartilage metabolism.
• A study found that adding gelatin to an intermittent exercise program improved collagen synthesis and could aid in injury prevention and tissue repair.

Treatment of Diarrhea

• Some studies have suggested that gelatin tannate, which contains tannic acid, can reduce chronic diarrhea.
• One study found that using gelatin tannate and other products like probiotics could be effective.
• However, further research is needed.

Recipe Alternative

• Individuals following specific diets or nutritional plans can use gelatin to thicken foods instead of ingredients that they are avoiding or removing from their eating plan.
• It can be used by those following low or no - carb or grain-free diets.
• Individuals with wheat allergies, celiac disease, non-celiac gluten sensitivity, or who follow a gluten-free diet can use gelatin or other thickeners instead of flour.
• Adding flour to foods like soups and stews can increase the carbohydrate count.
• Cornstarch is one replacement that thickens when food is heated, like flour; however, gelatin thickens when food is cooled.
• For example, some chefs use 1 ½ teaspoons of gelatin per cup of stock to thicken soups.

Nutrition

The USDA provides the following nutrition information for a single envelope or around one tablespoon/7 grams of gelatin.

Carbohydrates

• There are about 30 calories per tablespoon, and none of the calories are from carbohydrates.
• There are 0 grams of total carbohydrates, 0 grams of sugar, and 0 grams of fiber.
• Because there are no carbohydrates, it will not impact blood sugar levels.
• However, it is not usually consumed by itself.
• It is commonly used to thicken desserts with sugar and carbohydrates that can elevate blood sugar levels.

Fats

• There is no fat in a tablespoon serving of gelatin.
• A 100-gram serving contains less than a gram of fat.

Protein

• Gelatin provides about 6 grams of protein in one tablespoon serving.
• It should not be considered a high-protein food.

Vitamins and Minerals

• The powder does not contribute any significant micronutrients.
• Does not provide vitamins or minerals.

Storage and Safety

• It should be kept in a sealed container and stored in a cool, dry place.
• It should stay fresh for about three years when unopened and stored correctly.
• It should not be frozen.

Chiropractic Success Story

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Blanco, Francisco J, and Ronald K June 2nd. “Cartilage Metabolism, Mitochondria, and Osteoarthritis.” The Journal of the American Academy of Orthopaedic Surgeons vol. 28,6 (2020): e242-e244. doi:10.5435/JAAOS-D-19-00442

Daneault, Audrey, et al. “Biological effect of hydrolyzed collagen on bone metabolism.” Critical Reviews in food science and Nutrition vol. 57,9 (2017): 1922-1937. doi:10.1080/10408398.2015.1038377

Florez, Ivan D et al. “Gelatin tannate for acute diarrhea and gastroenteritis in children: a systematic review and meta-analysis.” Archives of Disease in Childhood vol. 105,2 (2020): 141-146. doi:10.1136/arch dis child-2018-316385

Hölzl, Katja, et al. “Gelatin methacryloyl as an environment for chondrocytes and cell delivery to superficial cartilage defects.” Journal of tissue engineering and regenerative medicine vol. 16,2 (2022): 207-222. doi:10.1002/term.3273

Lopetuso, L et al. “Gelatin tannate and tyndallized probiotics: a novel approach for the treatment of diarrhea.” European Review for Medical and pharmacological sciences vol. 21,4 (2017): 873-883.

Shaw, Gregory, et al. “Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis.” The American Journal of clinical nutrition vol. 105,1 (2017): 136-143. doi:10.3945/ajcn.116.138594

Tehranzadeh, J et al. “Cartilage metabolism in osteoarthritis and the influence of viscosupplementation and steroid: a review.” Acta radiologica (Stockholm, Sweden : 1987) vol. 46,3 (2005): 288-96. doi:10.1080/02841850510016027

Maintaining a healthy and well-balanced nutritional plan is recommended for overall health. When the body is nourished healthily, it will perform optimally. Stress is part of daily life, and certain foods can enhance the body's ability to handle stress, help target physical and emotional states, and protect the brain. The Injury Medical Chiropractic and Functional Medicine Clinic Team can provide therapeutic massage to increase circulation, and relax the mind and body, adjustments to restore any misalignments, and nutritional support and health coaching for total wellness.

Foods For Stress

Anxiety is a widespread condition affecting millions of individuals. Trying to lower stress levels includes self-care, sleep management, physical activity, and incorporating foods to reduce cortisol levels, the primary hormone responsible for stress.

Cortisol

Cortisol has a variety of functions that include:

• Manages how the body uses carbohydrates, fats, and proteins.
• Sleep cycle regulation.
• Blood pressure regulation.
• Increases blood sugar.
• Decreases inflammation.

Cortisol is sometimes known as the stress hormone because the adrenal gland releases it when experiencing stress or when the body is under physical stress/inflammation. It is the key to managing the fight-or-flight instinct and is healthy for a short period as a protective mechanism providing the energy needed to respond to short-term stress. However, the long-term release of cortisol generates tension in the body, leading to chronic inflammation and raised blood pressure. Learning how to manage stress is necessary for lowering cortisol levels.

Symptoms

Symptoms vary and are different for everybody.

Physical

• Exhaustion.
• Sleep problems.
• Headaches.
• Muscle tension.
• Jaw clenching.
• Aches and pains.
• Chronic illness from a weakened immune system.
• Stomach or digestive problems.
• High blood pressure.
• Chest pain or a feeling like the heart is racing.
• Dizziness.
• Shaking.

Emotional and mental

• Irritability and or anxiousness.
• Sadness.
• Depression.
• Panic attacks.

Foods

The objective is to reduce inflammation, thus reducing cortisol levels. Recommended foods for stress include foods high in magnesium, vitamin B,  Omega-3 fatty acids, protein, and foods that benefit the gut. Here are a few.

Magnesium

Magnesium is highly beneficial in reducing inflammation, metabolizing cortisol, and relaxing the mind and body.

• Dark chocolate.
• Bananas.
• Broccoli.
• Spinach.
• Avocados.
• Pumpkin seeds.

Vitamin B

Vitamin B12 can help with the metabolism of cortisol.

• Eggs.
• Fortified cereal.
• Chicken.
• Beef.
• Nutritional yeast.
• Organ meats.

Omega-3 Fatty Acid

These foods reduce inflammation.

• Olive oil.
• Avocados.
• Tuna.
• Sardines.
• Mackerel.
• Salmon
• Anchovies.
• Oysters.
• Walnuts.
• Chia seeds.
• Flax seeds.

Protein

These foods promote balanced blood sugar levels.

• Eggs.
• Peanuts.
• Almonds.
• Chicken breast.
• Turkey breast.
• Lean beef.
• Tuna.
• Shrimp.
• Salmon.
• Lentils.
• Quinoa.

Probiotic and Fermented

The immune system relies on the gut for immunity. Probiotics and fermented foods can help balance blood sugar and reduce cholesterol.

• Sauerkraut.
• Kombucha.
• Greek yogurt.
• Kefir.
• Kimchi.

The key to lowering stress is a whole-body approach that includes exercise, proper sleep, and managing chronic diseases like diabetes, hypertension, and obesity, all of which can put the body in a prolonged state of inflammation. Incorporating these foods into a nutritional plan can help relieve stress naturally.

Impact of Stress

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Aucoin, Monique, and Sukriti Bhardwaj. "Generalized Anxiety Disorder and Hypoglycemia Symptoms Improved with Diet Modification." Case reports in psychiatry vol. 2016 (2016): 7165425. doi:10.1155/2016/7165425

Errisuriz, Vanessa L et al. "Perceived stress and dietary choices: The moderating role of stress management." Eating behaviors vol. 22 (2016): 211-216. doi:10.1016/j.eatbeh.2016.06.008

Norwitz, Nicholas G, and Uma Naidoo. "Nutrition as Metabolic Treatment for Anxiety." Frontiers in psychiatry vol. 12 598119. 12 Feb. 2021, doi:10.3389/fpsyt.2021.598119

Serafini, Mauro, and Ilaria Peluso. "Functional Foods for Health: The Interrelated Antioxidant and Anti-Inflammatory Role of Fruits, Vegetables, Herbs, Spices and Cocoa in Humans." Current pharmaceutical design vol. 22,44 (2016): 6701-6715. doi:10.2174/1381612823666161123094235

Zellner, Debra A et al. "Food selection changes under stress." Physiology & behavior vol. 87,4 (2006): 789-93. doi:10.1016/j.physbeh.2006.01.014

As individuals try to avoid sugar as best as possible, alternative sweeteners are becoming more popular. A new addition is monk fruit sweetener, also called monk fruit extract. Monk fruit is a small, round fruit native to southern China. Unlike some chemically based sugar alternatives, monk fruit extract is considered natural. The sweetener has been around for decades but has become more available in the United States. The zero-calorie extract can be used as a standalone sweetener in foods and drinks and as a flavor enhancer.

Monk Fruit Sugar Alternative

Manufacturers remove the seeds and skin, crush the fruit, and extract the juice, which is then dried into a concentrated powder. Unlike most fruits, the natural sugars in monk fruit are not what gives it its sweetness. Instead, the intense sweetness comes from antioxidants (commonly found in plant foods, antioxidants fight off free radicals that can cause health problems like cancer and heart disease) called mogrosides. The mogroside is the sweetest part of the fruit, with a taste over 100 times sweeter than sugar and no calories.

Safe For Consumption

Monk fruit has the generally recognized as safe -GRAS label from the U.S. Food and Drug Administration with no reported side effects. However, it is advised to read the ingredients label before buying this sweetener. Some of the cheaper products combine other sweeteners with monk fruit extract. Some contain erythritol, a sugar alcohol that can cause stomach bloating or upset stomach. 

Use

It has been found to be a healthy option for lowering overall sugar intake. However, consuming monk fruit or any sweetener should be done in moderation and with a healthy nutrition plan. It comes in powder or liquid form. As a natural alternative, it can be used:

• As s sugar substitute for favorite baking, cooking, soup, sauce recipes, etc.
• For drinks like coffee, tea, lemonade, smoothies, etc.
• Added on breakfast dishes like oatmeal or yogurt.
• Whipped into frosting or a mousse.

The ultra-sweetness means that little is required as it goes a long way. It is recommended to drink regular water or tea and eat foods without the sweetener because, over time, the taste buds adjust and do not need the sweetener as much. Consult a doctor, dietician, or nutritionist to determine if this sugar alternative is right for you and the benefits.

What Is It?

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Chen, W J et al. “The antioxidant activities of natural sweeteners, mogrosides, from fruits of Siraitia grosvenori.” International journal of food sciences and nutrition vol. 58,7 (2007): 548-56. doi:10.1080/09637480701336360

EFSA Panel on Food Additives and Flavourings (FAF) et al. “Safety of use of Monk fruit extract as a food additive in different food categories.” EFSA journal. European Food Safety Authority vol. 17,12 e05921. 11 Dec. 2019, doi:10.2903/j.efsa.2019.5921

Lobo, V et al. “Free radicals, antioxidants, and functional foods: Impact on human health.” Pharmacognosy reviews vol. 4,8 (2010): 118-26. doi:10.4103/0973-7847.70902

Pawar, Rahul S et al. “Sweeteners from plants--with emphasis on Stevia rebaudiana (Bertoni) and Siraitia grosvenorii (Swingle).” Analytical and bioanalytical chemistry vol. 405,13 (2013): 4397-407. doi:10.1007/s00216-012-6693-0

Introduction

Dr. Alex Jimenez, D.C., presents how anti-inflammatory botanicals and phytochemicals can reduce inflammatory cytokines that can cause pain-like issues in the body. We dive into how different pharmaceuticals could influence NF-kappaB and how chronic conditions can affect inflammation. We refer our patients to certified providers that incorporate techniques and multiple therapies for many individuals suffering from inflammation, and its correlating symptoms can affect the musculoskeletal system. We encourage and appreciate each patient by referring them to associated medical providers based on their diagnosis when it is appropriate. We understand that education is a fantastic way when asking our providers intricated questions at the patient’s request and understanding. Dr. Jimenez, D.C., only utilizes this information as an educational service. Disclaimer

How Does The Body Deal With Inflammation

Dr. Alex Jimenez, D.C., presents: Our objectives are to look at the evidence for using selective phytochemicals and botanicals as anti-inflammatory and analgesic agents. Controlled studies have grown into mass numbers over the years, and we can feel more confident in some of their findings because a lot of these studies have been done with good-quality investigators and well-designed studies. And even though we get those studies published, the problem is that we rarely hear about them. The media needs to pick them up, and they usually don’t make it into the medical community despite their studies. If you compare that to when pharmaceutical research is done, you know it often makes the headlines and news. Let’s look at some of these botanicals and phytochemicals today.

In autoimmune conditions, pain is a huge issue in the body, and we also want to use its analgesic properties. And then, we have to identify the most appropriate phytochemicals and botanicals for specific inflammatory and pain conditions. So, before we jump into that, we want to review some of the mechanisms of the pharmaceuticals that are very commonly prescribed for inflammatory and autoimmune conditions. Even some of the newer biologics we’ve referred to a little bit, we want to look into them and, and look at how they work and some of their drawbacks, and then we’ll delve into these botanicals that are at our disposal. So it is important to remind anyone that all degenerative diseases have this pro-inflammatory state or inflammation as part of their underlying biochemical ideology. And that inflammation is a final common pathway for all these different dysfunctions. Diabetes, Alzheimer’s, atherosclerosis, cancer, and even some psychiatric disorders like schizophrenia and depression all have inflammation as one of their root causes. Now in this module, we’re focusing on the ones that are in the circles and these.

As you know, most chronic diseases are linked to excessive, persistent inflammation. We’ve pounded that point home well enough, as chronic inflammation occurs when the injury is ongoing or when a predisposed immune system just doesn’t shut off. It fails at counter-regulation and acute inflammation, which is beneficial; however, it can turn into a chronic inflammation if left untreated. Many chronic diseases have been associated with excessive or persistent inflammation. When it comes to chronic inflammation develops when an injury or traumatic event is ongoing, causing the muscles to tense up or when the immune system begins to attack the body when there are no pathogens that are affecting the body. And that the conventional pharmacological treatment focuses on specific pathways that are often really downstream in that inflammatory process, and from a functional medicine perspective, we want to look a bit more upstream to figure out what is the cause of chronic inflammation that is causing this many issues to this person and how anti-inflammatory botanicals and phytochemicals can dampen these inflammatory effects in the body.

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

The adrenal glands are small and sit above the kidneys. The glands help the body burn fat and protein and regulate sugar, blood pressure, and stress response. They create, release, and regulate hormones like cortisol and adrenaline. Conditions like chronic fatigue, brain fog, and burnout cause individuals to be exhausted during the day and unable to fall asleep at night. Symptoms can also include hair loss, weight fluctuation, increased cravings, and difficulty recovering from illness. Nutrition support plays a major role in healing adrenal fatigue.

Nutrition Support

Adrenal fatigue nutrition support is a food-based approach to optimize adrenal gland function. The objective is to increase energy levels naturally, so the body doesn’t burn stored nutrients. Adrenal gland optimization involves learning ways to reduce and manage stress, getting healthy sleep, and making lifestyle adjustments.

Adrenal Fatigue

When stress activates, the adrenal glands release cortisol. Researchers theorize that when the body experiences high levels of chronic stress, the adrenal glands may not be able to produce enough cortisol to maintain healthy function, which can lead to adrenal fatigue.

• Adrenal fatigue should not be confused with adrenal insufficiency, a verified medical condition where the adrenal glands cannot produce enough hormones.

Fatigue Symptoms

Symptoms of adrenal fatigue include:

• Chronic low energy levels
• Difficulty waking up
• Difficulty falling asleep
• Increased cravings for salt or sugar
• Dependence on stimulants like caffeine

Other health conditions could also cause symptoms.

Foods to Avoid

Decreasing foods and drinks high in refined and processed sugar and unhealthy fats are recommended. Some foods to limit include:

• Processed food
• Fried food
• Granulated sugar
• All-purpose flour
• Soda
• Artificial sweeteners

It’s also recommended to time meals to help manage blood sugar levels. Skipping meals forces the body to burn stored nutrients that can reduce energy levels. Maintaining breakfast and lunch and regular balanced snacks can help maintain energy levels throughout the day. Maintaining hydration is also important, as dehydration can influence stress levels and cause the adrenal glands to produce cortisol.  

Recommended Foods

Doctors and nutritionists recommend balancing nutrient-dense sources of protein, healthy fats, and carbohydrates. Nutrition support foods include:

• Lean meats
• Fatty fish - Salmon and sardines are great protein sources as they are loaded with healthy omega-3 fatty acids, which can reduce inflammation and promote improved brain health.
• Eggs
• Dairy
• Nuts
• Legumes
• Leafy greens - These vegetables contain magnesium, like spinach, kale, and Swiss chard. The body needs magnesium to carry out various functions, which also helps the body relax and manage stress more effectively. When there is trouble falling asleep, it could be a deficiency in this mineral.
• Colorful vegetables
• Whole grains
• Fruits low-sugar 
• Sea salt - Individuals with adrenal fatigue experience electrolyte imbalances. This is caused by a deficiency in the steroid hormone aldosterone. Adding sea salt will help balance electrolytes and minimize symptoms, specifically those related to blood pressure.
• Olive oil
• Avocado - The body needs a good amount of healthy fat to help the body heal. A low-fat diet is not ideal for dealing with hormonal issues like adrenal fatigue, as the body needs fat and cholesterol to produce hormones. Avocados contain high monounsaturated fats and fiber that help the body detox and digest food more efficiently.

Healing

A nutrition plan addressing adrenal fatigue can increase energy levels, regulate blood pressure, and promote healthier eating habits. Talking with your doctor and a nutritionist is recommended for optimal results, as they can develop a personalized health plan that addresses the following:

• Lifestyle adjustments
• Healthy sleep schedule
• Managing stress
• Physical activity

We are here for you at Injury Medical Chiropractic and Functional Wellness Clinic to learn more about adrenal fatigue and how to manage it. Contact us for more information on our services or to schedule an appointment for a consultation.

Adrenal Dysfunction Patterns

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

ABDULLA, Jehan, and B. DJ Torpy. “Chronic Fatigue Syndrome.” Endotext, edited by Kenneth R Feingold et al., MDText.com, Inc., 20 April 2017.

Allen, Loyd V Jr. “Adrenal fatigue.” International journal of pharmaceutical compounding vol. 17,1 (2013): 39-44.

Galland, Leo. “The gut microbiome and the brain.” Journal of medicinal food vol. 17,12 (2014): 1261-72. doi:10.1089/jmf.2014.7000

https://www.niddk.nih.gov/health-information/endocrine-diseases/adrenal-insufficiency-addisons-disease/eating-diet-nutrition

First, know that it is not crazy, and you're not alone. It is difficult for individuals to achieve health and fitness goals when they don't like to eat vegetables. Intermittent fasting, Paleo, vegan, Mediterranean, or New Nordic, almost all healthy nutrition plans require vegetable consumption to achieve optimal health. However, it is never too late to learn to enjoy vegetables. Injury Medical Chiropractic and Functional Medicine Clinic can recommend ways not just to eat vegetables because they are healthy but to truly enjoy them.

Training Oneself To Enjoy Vegetables

Everyone's taste preferences are different.

• Many individuals grew up in homes where vegetables were prepared in unappetizing ways.
• Over boiling and steaming are common preparation methods that many had experience with, including broccoli, cauliflower, asparagus, and Brussels sprouts, which made them flavorless, mushy and is where many decided they were not going to eat these foods.
• Many don't like vegetables because many have chemical compounds that make them taste bitter.
• If food intake is more packaged and less fresh, an individual's palate will be more conditioned to seek out processed food's fatty, sweet flavors.
• Some individuals may be genetically inclined to dislike vegetables.

Vegetable Purpose

Vegetables are full of nutrients that are very beneficial to the body.

• Vegetables contain antioxidants, vitamins, minerals, fiber, and phytonutrients.
• These nutrients help keep the mind and body healthy and avoid deficiencies.
• Vegetables add fiber that provides a feeling of fullness by giving volume to fill the stomach without added calories.
• This controls energy balance/calories in vs. calories out, which helps shed body fat without feeling hungry and maintain body weight.
• Vegetables feed the intestinal bacteria that help the digestive tract.
• Vegetables provide hydration that helps the fiber eliminate waste products.
• Vegetables add variety to help maintain healthy nutrition.

Branching Out

The key is to branch out incrementally. Most individuals will have a vegetable or two that they can tolerate. This could be a starting point by expanding on new variations on those tolerable vegetables that will lead to broadened taste preferences. This can be done through different cooking methods that include:

• Roasting
• Baking
• Sautéing
• Grilling

Regardless of where you're starting, there are simple ways to make the vegetable bitterness less intense, more palatable, and more enjoyable that consists of:

• Vegetable Challenge
• Vegetable Complement
• Vegetable Cushion

Vegetable Challenge

• Pick a vegetable that you would not normally eat that requires effort to try.
• Motivate yourself to try it - health reasons, children, family, friends, etc. 
• Take a small bite; you may hate it, like it, or it has no effect.
• You at least tried it.
• Research suggests that individuals may need to try new foods many times (prepared differently) before tolerating or liking them.

Vegetable Complement

• Build on flavor perception
• Well-developed recipes have flavor harmony.
• It means pairing food with a vegetable to activate various tastes and flavors pleasing to the palate simultaneously.

Vegetable Cushion

• On the tongue are a variety of receptors that bind to the chemicals in food.
• When these receptors are activated, they send a chemical signal to the brain about the taste.
• Variations in the number and type of receptors help develop flavor preferences.
• Basic tastes - sweet, sour, spicy, salty, bitter, and umami.
• Pairing bitterness with other distinct flavors, like sweet and spicy, can develop and change the brain's perception of bland or bitter vegetables to tasty and delicious.
• Cushions for bitterness include honey, real maple syrup, sour cream, Mexican crema, hot sauce, oils, almonds, and butter used in balance to enhance and bring out flavors.

The objective is to start small and work your way to becoming more comfortable with experimenting and combining more flavors. Consultation with a professional nutritionist can help individuals get on a healthy nutrition plan that they can enjoy.

Tip From A Dietitian

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Christoph, Mary J et al. "Intuitive Eating is Associated With Higher Fruit and Vegetable Intake Among Adults." Journal of nutrition education and behavior vol. 53,3 (2021): 240-245. doi:10.1016/j.jneb.2020.11.015

Melis M, Yousaf NY, Mattes MZ, Cabras T, Messana I, Crnjar R, Tomassini Barbarossa I, Tepper BJ. Sensory perception of salivary protein response to astringency as a function of the 6-n-propylthioural (PROP) bitter-taste phenotype. Physiol Behav. 2017 Jan 24;173:163-173.

Mennella JA. Development of food preferences: Lessons learned from longitudinal and experimental studies. Food Qual Prefer. 2006 Oct;17(7-8):635-637.

Tordoff, Michael G, and Mari A Sandell. "Vegetable bitterness is related to calcium content." Appetite vol. 52,2 (2009): 498-504. doi:10.1016/j.appet.2009.01.002

Wallace, Taylor C et al. "Fruits, vegetables, and health: A comprehensive narrative, umbrella review of the science and recommendations for enhanced public policy to improve intake." Critical reviews in food science and nutrition vol. 60,13 (2020): 2174-2211. doi:10.1080/10408398.2019.1632258

Wieczorek, Martyna N et al. "Bitter taste of Brassica vegetables: The role of genetic factors, receptors, isothiocyanates, glucosinolates, and flavor context." Critical reviews in food science and nutrition vol. 58,18 (2018): 3130-3140. doi:10.1080/10408398.2017.1353478

Nutritionists are medical professionals in food and nutrition and work one-on-one to develop an optimal nutrition plan for their body type, age, and health conditions. They explain the right foods to eat, how different foods impact the body, and what foods to avoid. Individuals can benefit from working with a nutritionist to help achieve a healthier lifestyle through education and healthy choices.

Working With A Nutritionist

Nutritionists work with individuals to enhance their knowledge about general nutrition, food, and health. Their focus is on food behavior, which includes developing and implementing meal plans to improve the individual's or family's nutrition. Nutritionists work in:

• Clinical settings - hospitals, nursing homes, long-term care facilities, fitness and health, and chiropractic clinics.
• Government - local health departments.
• School districts -  regarding school nutrition standards.
• Private business - independent work in combination with other medical professionals.
• Research - with various health and/or sports organizations.

Benefits

Working with a nutritionist will determine what factors are challenging an individual's eating habits and triggers and find ways to overcome those barriers. Benefits include:

• Nutrition plans are based on nutritional needs, current health, and lifestyle.
• Nutrition plans cut down on grocery bills.
• Shopping with a specific list cuts down on the extra foods being purchased.
• Proper nutrition can help manage chronic diseases like diabetes and heart disease, combined with a primary care doctor or specialist treatment.
• Nutritionists can help individuals dealing with food allergies or who have been diagnosed could require a diet change.
• Nutritionists can help motivate when struggling to maintain a healthy lifestyle.

Responsibilities and Daily Activities

Nutritionists help individuals reach various goals, like weight loss, healthier eating habits, and stress management, and can be responsible for the following:

• Evaluating health needs.
• Screening for nutritional risk.
• Discussing nutrition and eating habits.
• Providing educational resources.
• Developing personalized nutrition plans.
• Talking about nutritional issues with individual families.
• Discussing nutrition plans with primary doctors and other healthcare teams.
• Equipping individuals with food behavior modification tools.
• Adjusting plans as needed.
• Monitoring progress.
• Treating conditions and disease management through nutrition.

Functional Nutrition

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Carrard, Isabelle et al. “Un outil pour évaluer les comportements alimentaires: ESSCA” [A tool for assessing eating behaviors: ESSCA]. Revue medicale suisse vol. 12,511 (2016): 591-6.

Golan, M, and A Weizman. "Reliability and validity of the Family Eating and Activity Habits Questionnaire." European journal of clinical nutrition vol. 52,10 (1998): 771-7. doi:10.1038/sj.ejcn.1600647

Greenwood, Jessica L J, et al. "Healthy eating vital sign: a new assessment tool for eating behaviors." ISRN obesity vol. 2012 734682. 22 Jul. 2012, doi:10.5402/2012/734682

Kelley, Claire P et al. "Behavioral Modification for the Management of Obesity." Primary care vol. 43,1 (2016): 159-75, x. doi:10.1016/j.pop.2015.10.004

When the body encounters a foreign element that can include a chemical, plant pollen, an invading microbe, or some other form of infection, it activates the immune system that triggers inflammation to protect the body and fight the illness. Heat and swelling are the body's repair mechanisms to heal an injury, or if there is an infection, cells are activated to the location to combat the invading pathogens. However, Following an anti-inflammatory diet is important and part of the diet includes anti-inflammatory drinks.

Immune System

The immune system markers in the blood and tissue are above normal levels in response to continual low-level inflammation. The white blood cells that help heal an injury are working against a threat of injury/infection that does not exist. Tissues, organs, and cells can become affected by an influx of white blood cells that should not be there. Studies have proven that inflammation leads to chronic disease, but there are ways to avoid the damaging progression that include:

• Getting the proper amount of sleep.
• Reducing or removing sugary soft drinks, juices, and snacks.
• Decrease in consuming processed foods with added sugar and trans fats.
• Limiting carbs like sugar and white flour.
• Intermittent fasting can help the kidneys flush excess water and salt.
• Getting more physical activity.
• Eating more antioxidant-rich foods and drinks.

Inflammation Symptoms

Symptoms of inflammation can include:

• Fatigue and lack of energy
• Headaches
• Joint pain
• Bloating
• Digestive issues like constipation or gas.
• Memory loss
• Brain fog
• Irritability
• Inability to lose weight
• Weight gain

Anti-Inflammatory Drinks

Fruits and vegetables that help reduce inflammation.

• Beets
• Berries
• Coconut
• Red grapes
• Sweet potatoes
• Avocado
• Citrus - oranges, and lemons
• Dark, leafy greens - kale and spinach
• Broccoli
• Matcha
• Spices - pepper, turmeric, ginger, and cinnamon
• Dark chocolate
• Dates
• Pure maple syrup
• Chia seeds

Anti-inflammatory drinks contain antioxidants and nutrients that can increase immune system health.

Apple Beet Carrot Smoothie

• This smoothie contains antioxidants from beets, ginger, carrots, orange, and apple.
• It helps with blood circulation, reduces blood pressure, and helps detoxify.

Pineapple Turmeric Smoothie

• The pineapple contains an enzyme called bromelain, which triggers the body's ability to fight pain and reduce swelling.
• It's used for inflammation in sports injuries and may be effective in reducing symptoms of osteoarthritis.

Lemon Ginger Turmeric Tea

• Curcuminoid is an anti-inflammatory compound that reduces pain, stiffness, and joint inflammation.
• Lemon and ginger increase immune system health and help digestion, gut health, and weight loss.

Blueberry Smoothie

• Blueberries contain vitamins, antioxidants, and flavonoids that regulate immune system function and help fight chronic inflammation.

Chai Tea

• Traditional homemade chai tea is a blend of herbs with anti-inflammatory benefits.
• Herbs include cinnamon, star anise, clove, ginger, and cardamom.
• They help improve digestion, alleviate nausea, and increase immune system health.

These are just a few examples, but there are a variety of anti-inflammatory drinks that can benefit body and mental health.

Healthy and Refreshing

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Alghadir, Ahmad H et al. "Green tea and exercise interventions as nondrug remedies in geriatric patients with rheumatoid arthritis." Journal of physical therapy science vol. 28,10 (2016): 2820-2829. doi:10.1589/jpts.28.2820

Crozier, Stephen J et al. "Cacao seeds are a "Super Fruit": A comparative analysis of various fruit powders and products." Chemistry Central journal vol. 5 5. 7 Feb. 2011, doi:10.1186/1752-153X-5-5

Hunter, Philip. "The inflammation theory of disease. The growing realization that chronic inflammation is crucial in many diseases opens new avenues for treatment." EMBO reports vol. 13,11 (2012): 968-70. doi:10.1038/embor.2012.142

Panche, A N et al. "Flavonoids: an overview." Journal of nutritional science vol. 5 e47. 29 Dec. 2016, doi:10.1017/jns.2016.41

Teodorczyk-Injeyan, Julita A. PhD*; Triano, John J. DC, PhD*; Injeyan, H. Stephen DC, PhD†. Nonspecific Low Back Pain: Inflammatory Profiles of Patients With Acute and Chronic Pain. The Clinical Journal of Pain: October 2019 - Volume 35 - Issue 10 - p 818-825
doi: 10.1097/AJP.0000000000000745

As research increases in regenerative medicine with the potential of being able to regrow thyroid tissue, could regeneration therapy eliminate the need for patients to take thyroid replacement hormones?

Thyroid Regenerative Therapy

A great hope for regenerative therapy is the ability to grow healthy organs. One of the organs being looked at is the thyroid gland. The goal is to re-grow thyroid tissue in:

• Individuals who had to have the gland removed because of thyroid cancer.
• Individuals who were born without a fully developed gland.

As science advances and research has expanded from laboratory and animal experiments to test tube human thyroid cell studies, the use of stem cell therapy for this purpose is not there yet, as more extensive research is needed for human consideration.

Human Research

Research on the use of thyroid regenerative therapy for thyroid disease has not published studies in which stem cell therapy has been attempted in human thyroid patients.

• The studies that have been done were conducted in mice, and any findings of this research cannot automatically be applied to humans. (H. P. Gaide Chevronnay, et al., 2016)
• In human thyroid tissue in test tube studies, the stimulation of cells was achieved in a way that raised the question of making cancerous transformations more likely if it were to be attempted in humans. (Davies T.F., et al., 2011)

Recent Studies

• Current research involves advances in embryonic stem cell - ESC and induced pluripotent stem cell - iPSC. (Will Sewell, Reigh-Yi Lin. 2014)
• ESCs, also known as pluripotent stem cells, can increase any type of cell in the body.
• They are harvested from embryos that were produced, but not implanted, during IVF procedures.
• iPSCs are pluripotent cells that have been developed using a reprogramming process of adult cells.

1. Follicular cells are thyroid cells that make thyroid hormones - T4 and T3 and have been produced from the embryonic stem cells of mice.
2. In a study published in the journal Cell Stem Cell in 2015, these cells had the ability to grow and were also able to start making thyroid hormone within two weeks. (Anita A. Kurmann, et al., 2015)
3. After eight weeks, cells that were transplanted into mice that did not have thyroid glands had normal amounts of thyroid hormone.

New Thyroid Gland

• Investigators at Mount Sinai Hospital induced human embryonic stem cells into thyroid cells.
• They were looking at the possibility of creating a new-like thyroid gland in individuals who have had their thyroid surgically removed.
• They reported their results at the 84th annual American Thyroid Association meeting. (R. Michael Tuttle, Fredric E. Wondisford. 2014)

The future looks promising for the ability to regrow thyroid tissue and eliminate thyroid replacement hormone. However, far more research is needed for this to even be considered a possibility.

Cracking the Low Thyroid Code Assessment Guide

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Gaide Chevronnay, H. P., Janssens, V., Van Der Smissen, P., Rocca, C. J., Liao, X. H., Refetoff, S., Pierreux, C. E., Cherqui, S., & Courtoy, P. J. (2016). Hematopoietic Stem Cells Transplantation Can Normalize Thyroid Function in a Cystinosis Mouse Model. Endocrinology, 157(4), 1363–1371. https://doi.org/10.1210/en.2015-1762

Davies, T. F., Latif, R., Minsky, N. C., & Ma, R. (2011). Clinical review: The emerging cell biology of thyroid stem cells. The Journal of clinical endocrinology and metabolism, 96(9), 2692–2702. https://doi.org/10.1210/jc.2011-1047

Sewell, W., & Lin, R. Y. (2014). Generation of thyroid follicular cells from pluripotent stem cells: potential for regenerative medicine. Frontiers in endocrinology, 5, 96. https://doi.org/10.3389/fendo.2014.00096

Kurmann, A. A., Serra, M., Hawkins, F., Rankin, S. A., Mori, M., Astapova, I., Ullas, S., Lin, S., Bilodeau, M., Rossant, J., Jean, J. C., Ikonomou, L., Deterding, R. R., Shannon, J. M., Zorn, A. M., Hollenberg, A. N., & Kotton, D. N. (2015). Regeneration of Thyroid Function by Transplantation of Differentiated Pluripotent Stem Cells. Cell stem cell, 17(5), 527–542. https://doi.org/10.1016/j.stem.2015.09.004

Tuttle, R. M., & Wondisford, F. E. (2014). Welcome to the 84th annual meeting of the American Thyroid Association. Thyroid : official journal of the American Thyroid Association, 24(10), 1439–1440. https://doi.org/10.1089/thy.2014.0429

Garlic tea is an herbal tonic made from garlic, lemon, and honey. What medicinal uses and benefits can garlic provide that is supported by scientific research?

Garlic Tea

Garlic tea:

• Garlic - Allium sativum - is a perennial plant from Central Asia.
• The plant produces a bulb that is used in cooking and in health remedies all over the world.
• Garlic powder, oil, and supplements are available.
• Supplements can be made from garlic oil or from fresh, dried, or aged garlic.
• Each form may have a different effect on the body. (National Center for Complementary and Integrative Health. 2020)
• The tea is commonly made with garlic, lemon, and honey, but can be made with a variety of different ingredients.
• It is used for cold symptoms like congestion and cough.

Health Benefits

Some, but not all benefits are supported by scientific evidence. It is important to keep in mind that these studies are analyzing garlic, and not necessarily garlic tea. The dose of garlic in tea may not be the same as a more concentrated dose that is used in the studies. Also, cooking or boiling garlic can change its therapeutic effects.

Potential Benefits

However, some of these are not backed up by research: (Leyla Bayan, Peir Hossain Koulivand, Ali Gorji. 2014)

• Improves immune health
• Prevents and treats cancer
• Helps with Weight loss
• Helps fight infections
• Helps reduce cholesterol
• Helps to disinfect wounds
• Helps treat vaginal yeast infections
• Relief from mouth ulcers
• Improves exercise performance
• Treatment for atherosclerosis
• Helps to ward off mosquitos

Research-Backed Benefits of Garlic

• The scientific evidence about garlic's benefits. Garlic is a healthy source of organosulfur compounds, including alliinase, which is released when it is crushed or chopped. (Leyla Bayan, Peir Hossain Koulivand, Ali Gorji. 2014)
• Organosulfur compounds are believed to provide health benefits.
• An overview of garlic studies found that there are promising health benefits, however, the researchers caution that larger studies are needed to confirm the results and verify the right dosage to get the results. (Johura Ansary, et al., 2020)

The current studies show the following possible benefits:

• Raw garlic could be beneficial in reducing high blood pressure. (Shunming Zhang, et al., 2020)
• Some studies have also shown that garlic could be able to stimulate the immune system and decrease tumor growth in certain cancers, like colorectal cancer.
• However, research investigating the cancer-preventing benefits has shown mixed results. (Xi Zhou, et al., 2020)
• Garlic does have antioxidant and anti-inflammatory properties. (Aslihan Avci, et al., 2008)
• A study in animals found that garlic has antifungal properties. (J P Burian, L V S Sacramento, I Z Carlos. 2017)

Honey and Lemon

Honey and lemon provide their own health benefits.

• Lemon is a healthy source of vitamin C.
• Research has found that lemons may help reduce blood pressure when combined with walking. (Yoji Kato, et al., 2014)
• Honey can help soothe cold and flu symptoms, including cough and congestion.
• It is also an antioxidant, anti-inflammatory, and antimicrobial. (Saeed Samarghandian, et al., 2017)

Side Effects

According to the NIH, garlic is safe for most individuals in moderate amounts. ((National Center for Complementary and Integrative Health. 2020)

• Common side effects of garlic consumption include bad breath, upset stomach, and body odor.
• Garlic can also cause bloating, gas, and heartburn for some.
• There are allergies to garlic and individuals with an allergy can experience more severe symptoms.
• The NIH also advises that taking garlic may increase your risk of bleeding.
• Individuals taking a blood thinner like warfarin or about to undergo surgery should discuss taking supplements or drinking garlic tea with their healthcare provider.
• Garlic has been found to interfere with the effectiveness of some drugs that are used to treat HIV infection.
• Lemon can cause tooth erosion so it is recommended to rinse teeth after drinking.
• Honey has sugar content so it is recommended to use it in small quantities.

Healthy Diet and Chiropractic

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

National Center for Complementary and Integrative Health. Garlic.

Bayan, L., Koulivand, P. H., & Gorji, A. (2014). Garlic: A review of potential therapeutic effects. Avicenna journal of phytomedicine, 4(1), 1–14.

Ansary, J., Forbes-Hernández, T. Y., Gil, E., Cianciosi, D., Zhang, J., Elexpuru-Zabaleta, M., Simal-Gandara, J., Giampieri, F., & Battino, M. (2020). Potential Health Benefit of Garlic Based on Human Intervention Studies: A Brief Overview. Antioxidants (Basel, Switzerland), 9(7), 619. https://doi.org/10.3390/antiox9070619

Zhang, S., Liu, M., Wang, Y., Zhang, Q., Liu, L., Meng, G., Yao, Z., Wu, H., Xia, Y., Bao, X., Gu, Y., Wang, H., Shi, H., Sun, S., Wang, X., Zhou, M., Jia, Q., Song, K., & Niu, K. (2020). Raw garlic consumption is inversely associated with prehypertension in a large-scale adult population. Journal of human hypertension, 34(1), 59–67. https://doi.org/10.1038/s41371-019-0257-0

Zhou, X., Qian, H., Zhang, D., & Zeng, L. (2020). Garlic intake and the risk of colorectal cancer: A meta-analysis. Medicine, 99(1), e18575. https://doi.org/10.1097/MD.0000000000018575

Avci, A., Atli, T., Ergüder, I. B., Varli, M., Devrim, E., Aras, S., & Durak, I. (2008). Effects of garlic consumption on plasma and erythrocyte antioxidant parameters in elderly subjects. Gerontology, 54(3), 173–176. https://doi.org/10.1159/000130426

Burian, J. P., Sacramento, L. V. S., & Carlos, I. Z. (2017). Fungal infection control by garlic extracts (Allium sativum L.) and modulation of peritoneal macrophage activity in a murine model of sporotrichosis. Brazilian journal of biology = Revista brasleira de biologia, 77(4), 848–855. https://doi.org/10.1590/1519-6984.03716

Kato, Y., Domoto, T., Hiramitsu, M., Katagiri, T., Sato, K., Miyake, Y., Aoi, S., Ishihara, K., Ikeda, H., Umei, N., Takigawa, A., & Harada, T. (2014). Effect on blood pressure of daily lemon ingestion and walking. Journal of nutrition and metabolism, 2014, 912684. https://doi.org/10.1155/2014/912684

Samarghandian, S., Farkhondeh, T., & Samini, F. (2017). Honey and Health: A Review of Recent Clinical Research. Pharmacognosy Research, 9(2), 121–127. https://doi.org/10.4103/0974-8490.204647

With the summer heatwave blasting through, some individuals can experience digestive health problems. The relationship between the temperature outside and the temperature in the body translates to the digestive system. As the heat rises, it can make the digestive system slow down and become weakened feeling bloated, nauseated, and tired. The body's balance may feel off because the body lowers its internal temperature to protect itself. Individuals must be careful not to overload themselves with the wrong foods. One way to avoid problems and maintain digestion working smoothly is to eat lighter, eat smaller portions for each meal, and eat easily digestible foods. Doing this will allow the body will feel cooler, and maintain alertness and energy throughout the hot day.

Easily Digestible Foods

 Heat-related health issues can include:

• Loss of appetite
• Heartburn
• Acid buildup
• Abdominal pain
• Constipation
• Gastroenteritis
• Diarrhea
• Irritable bowel syndrome (IBS)
• Dehydration
• Heat exhaustion
• Stroke

The objective is not to skip meals but to eat regular meals, just smaller and easily digestible ones. Foods low in fiber tend to be easy to digest and can help the body feel better.

White Rice

• White rice is low in fat and fiber, making it easy on the stomach and easy to digest.
• It is not associated with any gastrointestinal issues and is considered a safe starch because it is an easy source of carbohydrates that provides instant energy.
• To digest rice even more easily, eat it by itself or pair it with foods low in fat.
• Certain foods that are high in fat, like vegetable oils, can take longer to digest and could cause discomfort.
• A 1/2 cup of cooked white rice:
• 210 calories
• 4g protein
• 0g fat
• 49g carbohydrates
• 1g fiber

Bananas

• Ripe bananas are an easily digestible fruit that only contains a moderate amount of fiber.
• They are associated with improvements in both constipation and diarrhea,
• Individuals with a variety of digestive issues may experience relief when incorporating bananas into their diets.
• Cooking bananas makes them even easier to digest as it makes certain nutrients easier to absorb.
• Make sure the bananas are ripe enough.
• Unripe bananas can be more difficult to digest.
• 1 medium raw/ripe banana:
• 105 calories
• 1.3g protein
• 0.4g fat
• 27g carbohydrates
• 3g fiber

Applesauce

• Although made from apples, applesauce is low in fiber and a great source of vitamin C.
• Cooked, canned, or processed fruits tend to be lower in fiber and easier to digest.
• Applesauce is recommended to calm a variety of stomach-related ailments like constipation, diarrhea, and gastroparesis.
• A 4-ounce serving of applesauce:
• 90 calories
• 0g protein
• 0g fat
• 22g carbohydrates
• 2g fiber

White Bread

• Plain white bread is low in fiber and easier to digest than bread made with whole-grain wheat bread.
• It is often fortified with nutrients including folic acid, B vitamins, vitamin D3, and more.
• Try plain toast for breakfast
• Use low-fat fillings for an easily digestible sandwich for lunch or dinner.
• 2 slices of plain white bread:
• 150 calories
• 4g protein
• 28g carbohydrates
• 2g fat
• 1g fiber

Chicken and Turkey

• Lean proteins low in fat like chicken breast and turkey are easy to digest.
• Individuals experiencing digestive problems are recommended to consume lean protein over fattier red meats.
• A 3-ounce serving of skinless, boneless chicken breast:
• 128 calories
• 26g protein
• 2.7g fat
• 0g carbohydrates
• 0g fiber

Sweet Potatoes

• Cooked potatoes of all varieties are examples of easily digestible foods.
• Sweet potatoes are gentle on the digestive tract because they are mostly insoluble fiber, which speeds up digestion and increases regularity.
• To make potatoes easier to digest, remove the skins and mash the inside.
• Removing the skins decreases the fiber content, and mashing them makes digestion easier.
• 1 medium sweet potato that is cooked and peeled:
• 135 calories
• 3g protein
• 0.2g fat
• 31g carbohydrates
• 5g fiber

Other recommendations that could help stimulate digestion include drinking more water, getting more sleep, reducing stress levels, and exercising.

The Healing Diet

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Howard, Sally, and Geetanjali Krishna. “How hot weather kills: the rising public health dangers of extreme heat.” BMJ (Clinical research ed.) vol. 378 o1741. 14 Jul. 2022, doi:10.1136/bmj.o1741

Kong, Fanbin, et al. “Physical changes in white and brown rice during simulated gastric digestion.” Journal of food science vol. 76,6 (2011): E450-7. doi:10.1111/j.1750-3841.2011.02271.x

Nguyen, Hoang Chinh et al. “Bioactive Compounds, Antioxidants, and Health Benefits of Sweet Potato Leaves.” Molecules (Basel, Switzerland) vol. 26,7 1820. 24 Mar. 2021, doi:10.3390/molecules26071820

Remes-Troche, José María. “Too hot" or "too cold": effects of meal temperature on gastric function.” Digestive diseases and sciences vol. 58,9 (2013): 2439-40. doi:10.1007/s10620-013-2789-4

Salfi, Salvatore F, and Karyn Holt. “The role of probiotics in diarrheal management.” Holistic nursing practice vol. 26,3 (2012): 142-9. doi:10.1097/HNP.0b013e31824ef5a3

Singh, Balwinder, et al. “Bioactive compounds in banana and their associated health benefits - A review.” Food Chemistry vol. 206 (2016): 1-11. doi:10.1016/j.foodchem.2016.03.033

A typical sandwich from home includes bread - one thick slice of whole wheat, one or two favorite condiments, lunch meat, lettuce, tomato, and pickles. Packing a homemade lunch to work or school is one of the easiest ways to lose and maintain weight. Making a sandwich means the ingredients, calories, and nutrition can be controlled. However, a healthy sandwich can easily exceed calories if not careful. Bread choices and condiments like mayonnaise, dressings, and cheese can change a sandwich's nutrition and increase calories, fat, and sodium. Calories can be cut with smart nutrition information and a few recommendations.

Sandwich Nutrition Facts and Health Benefits

Sandwich Calories and Nutrition

USDA nutrition information for one sandwich with ham, cheese, and mayonnaise equals 155 grams.

• Total Calories 361
• Fat 16.7 grams
• Sodium 1320 milligrams
• Carbohydrates 32.5 grams
• Fiber 2.3 grams
• Sugars 5.1 grams
• Protein 19.3 grams

Favorites

The calories can vary based on the bread, fillings, and spread used to make it and whether vegetables are added.

Peanut Butter

• Calories 200 - 300.
• Peanut butter on white bread.
• A single serving of peanut butter is two tablespoons.

Peanut Butter and Jelly

• Calories 350 - 500.
• Depending on how much peanut butter is used and the type of jelly or jam.

Nutella

• Calories 300 - 500.
• A 2-tablespoon serving is 200 calories.

Turkey Sandwich

• Calories 160 - 500.
• Depending on the amount of meat added and condiment choices.

Ham

• Calories less than 200.
• This is without the cheese.
• With butter on French bread, it can be 400 calories or more.

Chicken Salad

• Calories 400 - 600 or more.

Egg Salad

• Calories 350 for the mayonnaise filling, plus around 150 for the bread.

Egg and Cheese

• Calories 250 -400 or more.
• If made on a biscuit or croissant.

Subway

• 230 to nearly 1000 calories.

Cut Calories

With a few adjustments and healthy swaps, a nutritious and healthy sandwich that is lower in calories but full of flavor can be made.

Low-Calorie Bread

• Thick, crusty bread, bagels, baguettes, croissants, and hearty rolls can contain fat and calories.
• Instead, choose a whole grain or bread alternative with additional nutrient benefits like healthy fats or fiber.
• Consider an open-faced sandwich for heartier bread and keeping the portion to one slice.
• Make a sandwich without bread and wrap the filling in lettuce or other bread substitutes.

Leaner Fillings

Once a healthy bread is chosen, build the sandwich around a meat or meat-free filling. Get creative and try different choices to find new flavors. Read labels of meat or fish spreads that sound healthy. Many brands may contain protein and beneficial nutrients, but the filling is often combined with other ingredients high in calories. Try for:

• Deli ham sliced thin.
• Deli turkey sliced thin.
• Deli roast beef sliced thin.
• Deli-style rotisserie chicken breast sliced thin.
• Look for low-sodium meats.
• Grilled eggplant.
• Grilled portobello mushroom.

Nutrient-Rich Vegetables

Pack the sandwich with natural toppings like vegetables. Make a goal to have at least two vegetable servings per sandwich. Nutrient-rich vegetables add flavor and crunch to the sandwich.

• Iceberg lettuce, spinach, romaine lettuce, or greens.
• Shredded cabbage.
• Tomato.
• Sun-dried tomatoes.
• Cucumber.
• Jalapeno peppers.
• Banana peppers.
• Green peppers.
• Plain or grilled onions.
• Basil leaves.
• Bean sprouts.

Low-Calorie Condiments

The spread takes up the least space on a sandwich but can contain the most fat. Condiments should be used moderately. 

• Olive oil
• Butter
• Aioli
• Tahini
• Pesto
• Salad dressing
• Jelly
• Avocado
• Guacamole
• Olive tapenade
• Barbecue sauce
• Relish
• Ketchup
• Dijon mustard
• Yellow mustard

When first starting, cutting sandwich calories might seem complicated and unfamiliar. Fill the refrigerator with as many healthy choices as possible, get creative, and see what you come up with, as crafting a delicious meal is fun once you get the hang of it.

Body In Balance, Fitness, and Nutrition

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

An, R et al." Sandwich consumption concerning daily dietary intake and diet quality among U.S. adults, 2003-2012" Public Health vol. 140 (2016): 206-212. doi:10.1016/j.puhe.2016.06.008

Sebastian, Rhonda S., et al." Sandwich Consumption by Adults in the U.S. What We Eat In America, NHANES 2009-2012" FSRG Dietary Data Briefs, United States Department of Agriculture (USDA), December 2015.

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. [Historical Record]: Ham and Cheese.

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central [Historical Record]. Whole Wheat Bread.

Zhao Z, Feng Q, Yin Z, et al. Red and processed meat consumption and colorectal cancer risk: a systematic review and meta-analysis. Oncotarget. 2017;8(47):83306-83314. doi:10.18632/oncotarget.20667

The right kind of bread can be an extremely healthful food. Eating more whole grains is associated with lower weight and reduced health problems, heart disease, and cancer risk. Keeping bread in a healthy diet begins with choosing varieties with the best nutrition. Certain types are naturally high in fiber, vitamins, and minerals. Others are made from refined grains with added vitamins and minerals. Nutritional experts evaluate healthy breads based on researched health benefits and fiber, protein, micronutrient content, and total calories.

Healthy Breads

100% Whole Wheat

• 100% whole wheat bread contains abundant fiber and nutrients and is one of the most nutritious varieties.
• A slice of bread made with all whole wheat flour provides 80 calories, 5 grams of protein, 0 grams of fat, 20 grams of carbohydrates, and 3 grams of fiber.
• One hundred percent whole wheat bread also contains essential minerals like calcium, selenium, manganese, phosphorus, and thiamin.
• Increasing whole grains has been shown to reduce the risk of multiple chronic diseases, including type 2 diabetes, cancer, and heart disease.
• Studies have demonstrated the positive effects of whole grains on weight control.
• Many breads advertise themselves as whole wheat and might not contain 100% whole, unrefined grains.
• Read labels to determine if store-bought bread was made with only whole wheat flour.
• A 100% whole wheat bread will either be labeled as such or have whole wheat flour as its first ingredient and does not list other flours like wheat flour or enriched bleached flour.

Multigrain

• Whole grains like oats, buckwheat, barley, amaranth, and millet can be included in multigrain breads for increased fiber, protein, and micronutrients.
• Adding a variety of whole grains like these can help reduce the risk of certain chronic diseases.
• Navigating to healthy multigrain bread can be misleading.
• Breads labeled as multigrain can be difficult to tell whether the grains used to make the bread were whole or refined.
• It's recommended to look for a multigrain bread label that has 100% whole grain.

Oat

• Oats are whole grains that can supplement whole wheat in healthy store-bought and homemade breads.
• Oats contain a special fiber called beta-glucan, with benefits that include lowering bad cholesterol, regulating blood sugar, and lowering blood pressure.
• Oats are high in soluble fiber, which helps reduce constipation.
• Read the labels and look for brands that list oats and whole wheat flour as the first ingredients with minimal added sugars.

Flax Seed

• Flaxseeds are not grains, but they aren’t packed with nutrients.
• These seeds are high in fiber and polyunsaturated fats.
• Adding flaxseed might help protect against certain cancers and improve heart health.
• Because the seeds are naturally gluten-free, flax seed bread can be an option for individuals with celiac disease or gluten sensitivity.
• Some commercially prepared breads combine flax with wheat, but individuals may have to make their own for a loaf made entirely with flaxseed.

Sourdough

• Sourdough bread is made through fermentation, which adds healthy probiotics to the finished product.
• A diet rich in probiotics from fermented foods has been linked with positive health outcomes.
• Benefits include the bread's natural probiotics, improved digestion, immune system function, extra fiber, protein, and minerals.
• For the healthiest, choose a variety made with whole wheat flour.

Benefits of a Healthy Diet and Chiropractic 

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Aune, Dagfinn, et al. “Whole grain consumption and risk of cardiovascular disease, cancer, and all-cause and cause-specific mortality: a systematic review and dose-response meta-analysis of prospective studies.” BMJ (Clinical research ed.) vol. 353 i2716. 14 Jun. 2016, doi:10.1136/bmj.i2716

El Khoury, D et al. “Beta glucan: health benefits in obesity and metabolic syndrome.” Journal of Nutrition and Metabolism vol. 2012 (2012): 851362. doi:10.1155/2012/851362

Freitas, Daniela, et al. “Lemon juice, but not tea, reduces the glycemic response to bread in healthy volunteers: a randomized crossover trial.” European Journal of Nutrition vol. 60,1 (2021): 113-122. doi:10.1007/s00394-020-02228-x

“Healthy Bread.” Hall's Journal of Health vol. 3,7 (1856): 144-146.

Kikuchi, Yosuke, et al. “Effects of Whole Grain Wheat Bread on Visceral Fat Obesity in Japanese Subjects: A Randomized Double-Blind Study.” Plant foods for human nutrition (Dordrecht, Netherlands) vol. 73,3 (2018): 161-165. doi:10.1007/s11130-018-0666-1

Menezes, Leidiane A A, et al. “Effects of Sourdough on FODMAPs in Bread and Potential Outcomes on Irritable Bowel Syndrome Patients and Healthy Subjects.” Frontiers in microbiology vol. 9 1972. 21 Aug. 2018, doi:10.3389/fmicb.2018.01972

Parikh, Mihir, et al. “Flaxseed: its bioactive components and their cardiovascular benefits.” American Journal of Physiology. Heart and circulatory physiology vol. 314,2 (2018): H146-H159. doi:10.1152/ajpheart.00400.2017

P, Nirmala Prasadi V, and Iris J Joye. “Dietary Fibre from Whole Grains and Their Benefits on Metabolic Health.” Nutrients vol. 12,10 3045. 5 Oct. 2020, doi:10.3390/nu12103045

Tosh, Susan M, and Nicolas Bordenave. “Emerging science on benefits of whole grain oat and barley and their soluble dietary fibers for heart health, glycemic response, and gut microbiota.” Nutrition Reviews vol. 78, Suppl 1 (2020): 13-20. doi:10.1093/nutrit/nuz085

Providing the body with adequate hydration and nutrition at the right time can maximize performance abilities, endurance, and muscle repair and restoration. Eating the right foods at the right time will fuel the body to support intense exercises. That means plenty of energy for cardiovascular and strength training. The optimal combination of pre-workout nutrition depends on the type of workout and how long it takes for the body to absorb the nutrients to get moving. Injury Medical Chiropractic and Functional Medicine Clinic can develop a fitness and nutritional plan customized to the individual's needs and health goals.

Pre-Workout Nutrition

The three main macronutrients are carbohydrates, proteins, and fats when preparing pre-workout meals and snacks. Ratios are based on the specific needs of the workout. For example, going for a one-mile jog or a light aerobics class requires different amounts for different purposes. The longer and more intense the exercise, the more food is needed. Individuals may only need to modify or adjust their eating habits slightly for light workouts. Their roles vary:

• Carbohydrates
• Fats
• Proteins

Each has a different role in supplying fuel for powering through physical activity.

Carbohydrates

• Carbs are an important fuel for exercise.
• Carbs can be found in grains, fruits, vegetables, and dairy products.
• These are the easiest energy foods for the body to turn into glucose.
• Glucose is stored in the muscles as glycogen.
• Without enough carbohydrates, the body will be depleted of energy and become exhausted.

Proteins

• This macronutrient is found in poultry, eggs, fish, and nuts.
• Takes longer for the body to digest.
• Protein helps the body feel full.
• The body uses various nutrients to repair and build muscles.
• Getting protein throughout the day can help with recovery after a workout.

Fats

• The body burns fat for longer low to moderate-intensity workouts, such as a long run or bicycle ride.
• However, fat takes more effort and time for the body to digest.
• So, eating healthy fats is not the best right before exercise.

Pre-Workout Nutrition Guidelines

The exact mix of foods/nutrients ideal for the workout depends on when the individual can eat in relation to the time of the activity and intensity of the exercise.

Two to Four Hours Before Exercising

• Have a meal containing a mix of carbohydrates, fats, and protein.
• Oatmeal with fruit and nuts, a turkey sandwich with vegetables and some fruit, or a chicken and rice bowl with vegetables and avocado.

One to Two Hours Before Exercising

• A light meal or snack.
• Cereal with low-fat milk, peanut butter with crackers, or a fruit smoothie.
• Avoid foods high in fiber and fat because they take longer to digest and can lead to digestion/stomach issues during exercise.

Before Morning Exercise

• Going to the gym or out for a run first thing in the morning, something small, like a banana or granola bar.
• For individuals that can't eat early, don't force yourself.
• Have an extra portion at dinner or a snack before bed to have enough fuel for the morning.

During Workout

• Have easy-to-digest carbs if the exercise session lasts more than an hour.
• A banana or pretzels.
• Sports drink during the workout contains electrolytes and minerals like sodium, magnesium, and potassium that assist in regulating functions like muscle contractions lost as the body sweats.

Hydration

• Liquids are lost when the body sweats. Sipping water before, during, and after the workout is important.
• Even a small dip in hydration levels can lower exercise performance and lessen mental sharpness.
• Drinking two to three cups of water two to three hours before exercise is recommended.
• During the workout, you should get at least a half to a full cup of water every 15 to 20 minutes.
• After the workout, replenish hydration levels with two to three more cups.

Pre-Workouts

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Jensen, Jørgen, et al. “The role of skeletal muscle glycogen breakdown for regulation of insulin sensitivity by exercise.” Frontiers in physiology vol. 2 112. 30 Dec. 2011, doi:10.3389/Phys.2011.00112

Jeukendrup, Asker. “A step towards personalized sports nutrition: carbohydrate intake during exercise.” Sports medicine (Auckland, N.Z.) vol. 44 Suppl 1, Suppl 1 (2014): S25-33. doi:10.1007/s40279-014-0148-z

Lowery, Lonnie M. “Dietary fat and sports nutrition: a primer.” Journal of sports science & Medicine vol. 3,3 106-17. 1 Sep. 2004

Ormsbee, Michael J et al. “Pre-exercise nutrition: the role of macronutrients, modified starches, and supplements on metabolism and endurance performance.” Nutrients vol. 6,5 1782-808. 29 Apr. 2014, doi:10.3390/nu6051782

Rothschild, Jeffrey A et al. “What Should I Eat Before Exercise? Pre-Exercise Nutrition and the Response to Endurance Exercise: Current Prospective and Future Directions.” Nutrients vol. 12,11 3473. 12 Nov. 2020, doi:10.3390/nu12113473

Shirreffs, Susan M. “The importance of good hydration for work and exercise performance.” Nutrition Reviews vol. 63,6 Pt 2 (2005): S14-21. doi:10.1111/j.1753-4887.2005.tb00149.x

Nutrition and Chiropractic Care: Chiropractic care treats the body as a whole. It can relieve and alleviate ailments from injuries, conditions, or diseases to help maintain optimal health. A treatment plan includes nutrition recommendations to support the body's systems, reduce inflammation responses, build muscle and bone strength, and maintain chiropractic adjustments.

Nutrition and Chiropractic Care

Individuals can influence musculoskeletal system health by balancing what they consume. If food choices are unhealthy, the benefits of chiropractic may be lessened from the negative effects of unhealthy foods on the body.

Muscle Repair

Muscle injuries are common from normal wear and tear, work, sports, and personal injuries. Calorie-heavy foods can lead to increased weight. Increased weight puts extra stress on the body as it is healing, making the healing process last longer and less effective. A recommended nutritional plan to build muscle strength around the injured areas will supplement chiropractic care.

• Adding protein-rich foods increases muscle building and repair.
• Foods include sweet potatoes, salmon, eggs, spinach, bananas, nuts, and seeds.

Bone Health

Misalignment, imbalances, and injuries can be caused in part by weakness in various bones.

• Calcium is integral in improving bone strength.
• Foods high in calcium can benefit chiropractic adjustments by strengthening the skeletal system.
• A balanced intake of calcium and magnesium helps build bone strength and decreases the chances of developing osteoporosis.
• Magnesium can be found in almonds, spinach, avocado, cashews, and bananas.

Digestion

Chiropractic treatments also help promote healthy digestion by relieving tension in the stomach and helping to restore proper function in the organs and muscles. Regular chiropractic has been shown to reduce symptoms associated with constipation, bloating, diarrhea, nausea, irritable bowel syndrome -IBS, Crohn's disease, colitis, GERD - Gastroesophageal Reflux Disease, and vomiting.

• Foods that help maintain a healthy gut include brown rice, beans, oats, and fruits and vegetables.

Respiratory Health

Breathing problems come in various forms depending on the individual and their case. The ribs, upper chest, and neck muscles all support breathing. Stress can cause rapid and shallow breathing that overworks these muscles. Breathing problems often correlate with other health issues, including back and neck pain, poor digestion, fatigue, and tension headaches. Chiropractic pinpoints subluxations or undue interruption of the nerve signals and corrects any misalignments so that nerve signals flow properly.

• Foods that help with lung health include tomatoes, apples, berries, and broccoli.

Nervous System Health

Chiropractic focuses on restoring the body to optimal function so that it can heal through normal nervous system function. Treatment resets the vertebrae into proper alignment, reducing swelling, blockages, and nerve stress, allowing the nervous system to function at full capacity.

• Foods that can help are dark chocolate, spinach, avocados, garlic, and asparagus.

Circulatory System 

Chiropractic adjustments increase blood circulation. Adjustments and massage loosen the muscles attached to the specific areas, which also promotes the flow and movement of waste in the lymphatic system in and out of specific areas.

• Foods that help with circulation include onions, beets, citrus fruits, tomatoes, walnuts, and fatty fish.

Nutrition and chiropractic care go hand in hand. When the body gets the nutrition it needs, it works more efficiently.

An unhealthy diet can cause sluggishness, low energy and increase inflammatory responses that can lead to chronic conditions. A nutritionist can create a personalized nutrition plan to maximize the benefits as they work together to improve overall health and wellness.

Intermittent Fasting

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Elma, Ömer, et al. “Chronic Musculoskeletal Pain and Nutrition: Where Are We and Where Are We Heading?.” PM & R: the journal of injury, function, and rehabilitation vol. 12,12 (2020): 1268-1278. doi:10.1002/pmrj.12346

Elma, Ömer, et al. “Do Nutritional Factors Interact with Chronic Musculoskeletal Pain? A Systematic Review.” Journal of clinical medicine vol. 9,3 702. 5 Mar. 2020, doi:10.3390/jcm9030702

Holtzman, Denise, and Jeanmarie Burke. “Nutritional counseling in the chiropractic practice: a survey of New York practitioners.” Journal of chiropractic medicine vol. 6,1 (2007): 27-31. doi:10.1016/j.jcme.2007.02.008

Koehler, Karsten, and Clemens Drenowatz. “Integrated Role of Nutrition and Physical Activity for Lifelong Health.” Nutrients vol. 11,7 1437. 26 Jun. 2019, doi:10.3390/nu11071437

Lee, Mi Kyung, et al. “The use of nutritional guidance within chiropractic patient management: a survey of 333 chiropractors from the ACORN practice-based research network.” Chiropractic & manual therapies vol. 26 7. 20 Feb. 2018, doi:10.1186/s12998-018-0175-1

Mangano, Kelsey M et al. “Dietary protein is associated with musculoskeletal health independently of dietary pattern: the Framingham Third Generation Study.” The American journal of clinical nutrition vol. 105,3 (2017): 714-722. doi:10.3945/ajcn.116.136762

Mendonça, Carolina Rodrigues et al. “Effects of Nutritional Interventions in the Control of Musculoskeletal Pain: An Integrative Review.” Nutrients vol. 12,10 3075. 9 Oct. 2020, doi:10.3390/nu12103075

Tajary, Zahra, et al. “Musculoskeletal Pain Is Associated with Dietary Diversity Score among Community-Dwelling Older Adult: A Cross-Sectional Study.” International journal of food science vol. 2022 4228925. 7 Feb. 2022, doi:10.1155/2022/4228925

Introduction

As more and more people start to keep track of their health, many often try to figure out what foods contain the right amount of vitamins and supplements to benefit their bodies and support the vital organs and the body’s gene levels. Many fruits and vegetables have a chock-full of vitamins and minerals that the body needs for energy and to prevent chronic issues from affecting the body. Today’s article looks at the most beneficial mineral the body needs, potassium, its benefits, and what kind of foods have potassium for the body. We refer our patients to certified providers that consolidate many available treatments for many individuals suffering from low potassium levels affecting a person’s body and correlating to chronic conditions that can cause overlapping risk profiles. We encourage each patient by referring them to associated medical providers based on their diagnosis when it is appropriate. We understand that education is a fantastic way when asking our providers intricated questions at the patient’s request and understanding. Dr. Jimenez, D.C., only utilizes this information as an educational service. Disclaimer

What Is Potassium?

Have you been experiencing muscle cramps and aches throughout your entire body? What about feeling tired constantly or experiencing low energy? Or have you noticed that your blood pressure is elevated? Many of these chronic issues are correlated with low levels of potassium in the body. Studies reveal that potassium is an essential mineral that the human body needs to function properly. Potassium is important since it is an electrolyte to replenish the body when a person sweats. Many athletic people need to fill their bodies with electrolytes after an intense workout session to ensure that the extracellular and intracellular compartments are hydrated. Additional studies also mentioned that potassium is one of the shortfall nutrients that many people often forget because of the adequate intake that needs to be met for the body to have the recommended amount of potassium to function throughout the entire day. However, incorporating different types of food that have potassium can provide the recommended amount that the individual needs and provide beneficial results. 

The Benefits Of Potassium

When it comes to the body and potassium, there are many beneficial factors that this essential mineral can provide. Research studies have revealed that increasing potassium intake with healthy, nutritious foods can benefit body health. Some of the beneficial properties that potassium can provide include the following:

• Lowering blood pressure
• Reduce the progression of renal disease
• Decrease the risk of osteoporosis
• Manages hypercalciuria
• Prevent diabetes development

All these chronic issues that can affect the body are correlated with low potassium levels. When the body doesn’t have the right amount of vitamins and supplements to help prevent these issues, it can lead to pain-like symptoms associated with the muscles, joints, and vital organs. So when pain specialists like chiropractors or functional medicine doctors thoroughly examine patients and ask questions to determine if the patient’s body has low potassium levels. When the body has low potassium levels, studies reveal that chronic issues like hypertension and elevated glucose levels could potentially lead to cardiovascular problems associated with chest pain and diabetes. When these overlapping issues affect the body, it is known as somato-visceral pain. Somato-visceral pain is when the affected organs are causing problems to the body’s muscles and causing referred pain in different locations. 

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*