Healthy Lifestyle

Advance Health Blog

Healthy Lifestyle

Chris Goetz - Tuesday, July 21, 2015

Living Healthy After Weight Loss

Obesity has become a large and very serious problem in the US. It is believed that by 2020 more than half of all Americans will be overweight. This is not something that dieting will be able to fix. Americans need to adopt a more healthy and active lifestyle.

At Advance Health Services we offer a number of weight loss programs that can help patients loose weight quickly and get a jumpstart on a healthy lifestyle. But no diet will be effective if the underlying unhealthy habits are not addressed. As many as ninety-five percent of those that loose weight rapidly through dieting gain the weight back.

It does not have to be difficult. By working slowly and incorporating changes one at a time, you increase your chances success. Below are some guidelines to follow to start living a lifestyle where you are more conscious of the health impact of your daily choices.

Move More - A sedentary, inactive lifestyle is the quickest path to weight gain and disease. There are many ways to include more physical activity into your day. Try squeezing in micro workouts throughout your day. In a few minutes you can do a couple of sets of calisthenics like squats or pushup. These exercises strengthen muscles and get the blood pumping but wont make you break a sweat in the middle of the work day. Walk anywhere you need to go that's less than a mile away and use stairs when you are going up two or three flights. Carrying a pedometer will let you keep track of how much you're moving each day.

Shop Smart - The best way to avoid high fat, high sugar, high salt snacks is to not bring them into the house in the first place. Buy foods that you know are good for you. They should include plenty of fruits and vegetables, low fat proteins and whole grains. Pack your own lunch and snacks to avoid temptations.

Plan and Document - A meal plan is a great way to get control over what you eat. Once or twice a month take some time to plan your meals. This will, of course, tie in with your grocery shopping. Logging what you eat will allow you to get a feel for how you are doing. A food log makes it easy to see where your weaknesses may lie.

Drink Black Coffee - The coffee drinks many of us have grown to love since Starbucks appeared on the scene are really little more than dessert in a cup. Instead of indulging in the those sugary, rich, whipped cream topped drinks, pour yourself a good old cup of black coffee. Add a bit of skim milk and sugar if you must. Most black coffee drinkers will tell you it's a taste that is easy to acquire.

Spend Time with Healthy People - You don't want to cut off your long time friends and acquaintances, but if most of your socializing involves sitting around having beers and snacks, you should probably try to add some more active friends to your circle. Foster relationships with people that like to get outdoors and walk, ride bike or take part in other physical activities.

Making the change to a healthier lifestyle does not have to be difficult and intimidating. Try adopting one of these changes every week or two, then stick with them. The most important aspect to success is consistency. Before you know it, healthy habits will be coming to you naturally. At Advance Health Services we can help you get on the road to a healthy lifestyle. Call us today to schedule your first consultation.

Dr. Chris Goetz was an offensive lineman with the San Diego Chargers and New York Jets from 1990-1992. Having seen the benefits of therapy as he recuperated from his NFL injuries, he decided to enroll in Chiropractic Medicine school and dedicate himself to bringing relief and wellness to others. He has been Owner/Director of Advance Health Services of Miami since 1999.

Smart Grocery Shopping

Advance Health Blog

Smart Grocery Shopping

Chris Goetz - Saturday, June 27, 2015

Grocery Shopping Habits Are Changing for the Better

Goetz with CaptionEvery day more Americans are becoming aware of the effects of preservatives, GMO's, pesticides, antibiotics and other unwanted ingredients to that have made their way into the food supply over the years. Shoppers are avoiding these processed foods in favor of naturally grown, unprocessed, and often organic, foods. It is a shift that is making a significant impact on the one trillion dollar a year food industry and getting the attention of the Big Food companies that have dominated the grocery aisles for generations. Consumers are looking for natural, authentic foods and are doubtful that the big food companies can deliver.

Which isn't to say that big food is not trying. Since 2009, the top 25 US food companies have lost more than $18 billion in market share. The latest industry trend is the gobbling up of small natural and organic food and beverage companies by giants like Kraft and Campbell Soup. And retailers like Target and Walmart (the single largest food retailer in the world) are devoting more shelf space to healthier food choices.

Aside from absorbing natural food companies, some large food producers are making changes to make their existing offerings more desirable to the health conscious consumer. Kraft is removing artificial flavors and colors from its popular Mac & Cheese products, Tyson has promised to stop giving its chickens human hormones and General Mills has removed GMO's from its Cheerios line of cereals and reduced the sugar from its Yoplait yogurts by 25%. With these large companies getting into the healthy food game, it can only get better for shoppers.

Healthy Shopping on a Budget

Although, healthy competition should eventually bring prices down, right now buying healthier foods often means spending more. Here are some tips to fill up the shopping cart with healthy foods without emptying your wallet.

  • Plan Meals - Try to plan two to four weeks of meals (breakfast, lunch and dinner) ahead of time. This encourages nutritious eating and avoiding unhealthy snacks as well as saves time. Cooking several meals at once is more efficient than making a mess in the kitchen three times a day. When it's time for dinner, you will have a healthy and nutritious meal ready to be reheated.
  • Buy Smart - Clip coupons, take advantage of sales and buy fruits and vegetables that are in season to take a healthy bite out of your grocery bills.
  • Skip the Center Aisles - Healthy grocery shoppers have always been aware of this one. The dairy, deli, bakery and produce departments are generally positioned along the perimeter of the store. Processed foods tend to dominate the center aisles. Avoid those to avoid unhealthy choices.
  • Prepare Healthy Snacks - Cut fruits and vegetables into bite size pieces and put them in easy to take containers. Pack up snack size portions of unsalted nuts as well. Kids especially reach for ready to eat foods when they're hungry. Have healthy snacks available to keep them away from cookies and chips.

With proper planning and good shopping habits it becomes easy to avoid high fat, high salt and sugar, overly processed foods. Take some time to map out your meals and become a smart grocery shopper. It will save you money and help you eat healthier.

Dr. Chris Goetz was an offensive lineman with the San Diego Chargers and New York Jets from 1990-1992. Having seen the benefits of therapy as he recuperated from his NFL injuries, he decided to enroll in Chiropractic Medicine school and dedicate himself to bringing relief and wellness to others. He has been Owner/Director of Advance Health Services of Miami since 1999.

Clean Eating

Advance Health Blog

Clean Eating

Chris Goetz - Friday, March 20, 2015

Clean Eating for Better Health

Goetz with CaptionEvery so often a new way of looking at food emerges or gains in popularity. From raw foods to low carb diets and everything in between. Many have their merits and most are based on sound science. Clean eating is founded on common sense and on the idea that what we buy at the grocery store has changed drastically over the last couple of generations. As you can imagine, that change has not been for the better.

The concept of clean eating involves cutting processed and refined foods from one's diet, and basing it instead on whole foods like fruits and vegetables, grass fed meats, fish caught in the wild, and whole grains as well as other unpackaged foods. Organic grown and bred foods are best since they are free of pesticides, hormones and the like so common in today's packaged foods. By eating mostly at home, and preparing and cooking your own meals, you remain in control of the foods you consume.

This tends to be closer to the way our parents and grandparents ate just last century when it was more common to buy ingredients and make meals from scratch. Even something like ground beef was prepared at home. If you buy a good steak and run it through a meat grinder, you're sure of what ends up on the plate.

The benefits of clean eating also make sense. Better nutrition is achieved by consuming foods that have not had their nutrients stripped from them and are not heavy in sugar, salt and fat. Those three items, in their various forms, are very popular on processed food labels. Eating the right nutrient rich foods helps to combat disease and weight gain, keeps many toxins out of the body and makes you feel healthy and energetic. Furthermore, clean eating facilitates digestion and keeps biological processes running efficiently.

Following a Few Rules Makes Clean Eating Easy

Clean eating is not difficult to accomplish. It allows for many of the foods you know and love. You simply eat healthier and more nutritious versions of those foods. One requirement is a willingness to prepare and cook meals. Clean eating does away with the convenience of prepackaged and instant foods. The following are the simple guidelines to follow for clean eating.

  • Avoid Processed Foods - that's just about anything that has a label and most restaurant foods
  • Avoid Refined Sugar - included in many processed foods, substitute natural sweeteners
  • Eat Whole Foods - foods that come directly from farms or your own back yard are good examples, organic is best
  • Eat Grass Fed Meat - and fish caught in the wild
  • Prepare and Cook Your Own Meals - it is the best way to control what you eat

Ultimately, clean eating is about eating food in it's most natural state. Cook basic ingredients like people have for millennia. It's a great way to be healthy and will help you loose weight. At AHS we encourage healthy living and healthy eating as a way to stay strong and fight disease. Our doctors and registered dietitian can help you get on a path to wellness including guidance for adapting a clean eating lifestyle.

Dr. Chris Goetz was an offensive lineman with the San Diego Chargers and New York Jets from 1990-1992. Having seen the benefits of therapy as he recuperated from his NFL injuries, he decided to enroll in Chiropractic Medicine school and dedicate himself to bringing relief and wellness to others. He has been Owner/Director of Advance Health Services of Miami since 1999.

Heavy Metal Toxins

Advance Health Blog

Heavy Metal Toxins

Chris Goetz - Friday, November 21, 2014

Heavy Metal Toxins Are All Around Us


Goetz with CaptionHeavy metal toxicity, or poisoning, refers to the toxic effect certain metals have on life forms. Some metals are not minerals that are essential to biological processes and therefore have no beneficial biological role to play. This makes some of them toxic in certain doses and forms. Lead, for instance, can have harmful effects on one's health in any dose. Other heavy metals that are toxic to the body are mercury, cadmium, arsenic and polonium as well as radioactive metals. Not every heavy metal is toxic, however. Iron is one example of a heavy metal that is essential to biological processes.

Some toxic heavy metals imitate bodily functions and therefore interfere with the regular metabolic process, in turn causing illness. The persistence of toxic heavy metals, like lead, in the environment makes them a serious concern to public health in general. Humans are at risk of overexposure to toxic heavy metals all of the time, and it is generally not possible to completely avoid exposure to them. But reduction of the risk of heavy metal toxicity is possible by making lifestyle choices that reduce exposure. Some of these include diet and reducing the risk of workplace exposure

Know When You Have Been Affected by Toxic Heavy Metals

Acute intoxication from heavy metals can damage the gastrointestinal, cardiovascular and central nervous systems as well as the kidneys, lungs, liver and bones. Chronic exposure has been linked to some degenerative diseases and even cancer. Symptoms can be different depending on the specific metal exposure, but some symptoms are common to all and may indicate heavy metal poisoning.

  • Vomiting, diarrhea and nausea
  • Pain in the abdomen
  • Central nervous system problems
  •  Heart problems
  •  Anemia

An acute case of heavy metal poisoning can be dangerous and may require immediate medical attention. If you believe you have been exposed to a dangerous amount, visit your hospital's emergency room.

Proper diagnosis of heavy metal toxicity can be difficult because some of the symptoms are similar to those of some diseases. There are heavy metal tests that can be employed, but an analysis of possible exposure is also important. At Advance Health Services we offer hair analysis to determine if there has been a cumulative exposure to the toxic heavy metals lead, cadmium, mercury and arsenic. If you have been experiencing any of the symptoms listed above, we can help you confirm or rule out the role of toxic heavy metals. Call Advance Health Services today if you think you have been exposed.

Dr. Chris Goetz was an offensive lineman with the San Diego Chargers and New York Jets from 1990-1992. Having seen the benefits of therapy as he recuperated from his NFL injuries, he decided to enroll in Chiropractic Medicine school and dedicate himself to bringing relief and wellness to others. He has been Owner/Director of Advance Health Services of Miami since 1999.

Proper Supplementation and Weight Loss

Advance Health Blog

Proper Supplementation and Weight Loss

Chris Goetz - Tuesday, June 10, 2014

Proper Supplements Can Fill Gaps Found in Even the Healthiest Weight Loss Plans

Goetz with CaptionAny nutritionist worth their salt will tell you that proper supplementation is important to overall health and well being. Maybe more so if you are trying to lose weight. The industrialization of the nation's food supply over the last several decades has resulted in vitamin and mineral deficiencies in what most of us eat. Soil and food quality has declined. The pesticides on our produce and hormones given to livestock strip nutrients from our food and also work against our bodies' ability to process them. In fact, even the fluoride in our drinking water works against our wellbeing. Some nutrients bind to it making it impossible for us to digest.

Basically, it is close to impossible to get everything we need from the foods we eat. If you have removed toxic foods from your diet, are eating the right amounts of fruits, vegetables, proteins, whole grains and good fats, getting sufficient sleep and exercise and minimizing the stress in your life, but are still facing health issues, it is time to consider supplementation. There are some basic supplements we will review here, and there are others that are helpful for specific conditions.

Magnesium is used by the body for a number of processes from cell regeneration, hormone function and bone health. Called the "master mineral," it promotes good sleep, healthy blood pressure, good digestion and even reduces sweet cravings. Magnesium was once abundant in our soil, but modern farming techniques actually strip it away. Some dietary factors that deplete magnesium are consumption of caffeine, sugar and alcohol and there are drugs that do the same thing. Magnesium supplements are plentiful and available as powders, liquids and creams that can be applied to the skin.

Omega-3 Fish Oil is an important fatty acid critical to reducing inflammation and promoting a healthy brain. It is helpful to people with depression, hyperactivity or who have trouble focusing or with their memory. Studies have shown that it can help with heart disease, hypertension, diabetes, Alzheimer's and Crohn's disease. Omega-3 Fish Oil is found in fish like salmon and sardines which most people do not consume enough of. The most common form of Omega-3 Fish Oil supplement is oil filled capsules. The recommended dose is 1,000 milligrams per day.

Probiotics are another element deficient in our diets. A move away from fermenting foods to preserve them has led to the deficiency in these important stomach bacteria which promote good digestion. The fact that many produce items must be washed of chemicals and pesticides has the side effect of also washing away micro-organisms that provide us with probiotics. Probiotics can be supplemented with fermented foods like kombucha and sauerkraut or taken in powders or capsules

Vitamin D carries calcium to the bones, helps in the prevention of muscle spasms and bone pain and is essential to the immune system. Insufficient vitamin D is linked to depression, type 2 diabetes, hypertension, infectious disease and even cancer. Your skin absorbs vitamin D naturally from the sun, but to get enough you would have to sunbathe every day. Considering this, the easiest way to get the vitamin D your body needs is in pill form.

Vitamin and Mineral Supplements Should be Tailored to the Individual

There are other supplements that can be taken seasonally or depending on your needs. Vitamin C regenerates collagen and staves off colds. Coconut oil can be used to cook and has been shown to reduce Alzheimer's, and it nourishes the thyroid. Chlorophyll strengthens the immune system. There are multivitamins that include the recommended doses of many of the vitamins and minerals mentioned here. With many choices on store shelves, you can find one right for you. The certified nutritionists at Advance Health Services can advise and counsel you on proper supplementation whether you need vitamins and minerals missing in your weight loss diet, or if you simply want to promote well being. Contact us today to set your appointment.

Dr. Chris Goetz was an offensive lineman with the San Diego Chargers and New York Jets from 1990-1992. Having seen the benefits of therapy as he recuperated from his NFL injuries, he decided to enroll in Chiropractic Medicine school and dedicate himself to bringing relief and wellness to others. He has been Owner/Director of Advance Health Services of Miami since 1999.