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.

Healthy Eating and a Healthy Brain

Advance Health Blog

Healthy Eating and a Healthy Brain

Chris Goetz - Thursday, May 21, 2015

Eat Right to Boost Your Brain Power

Goetz with CaptionWhat we eat is so closely tied to how we feel and how our bodies function that the effects can be observed in our mental health as well. A poor diet can lead not only to obesity, low energy and disease but also decreased mental performance and even depression. It turns out that the foods that are most beneficial to our bodies are the same ones that promote increased brain function. Healthy eating is one of the most powerful tools we have to achieve a healthy body and mind.

Begin your day with a good breakfast. Eating a healthy breakfast - as opposed to skipping the meal altogether - should be part of your daily routine. The body needs breakfast to jump start the metabolism and produce adequate levels of energy. The brain also needs the fuel breakfast provides to function optimally. Without it you are likely to experience fatigue and brain fog. Unfortunately, breakfast is the most commonly skipped meal, and many people turn to caffeine when that fatigue or brain fog set in. Caffeine, especially in large amounts, can dehydrate the body, leading to further fatigue as well as mood swings and trouble concentrating. A small breakfast is all you need. A whole grain granola bar and a piece of fruit will give you the energy to get to lunch. Limit coffee to one cup or substitute it with tea which has less caffeine and is loaded with beneficial antioxidants.

Healthy Foods for the Body and Mind

  • Omega-3 Fatty Acids - Studies have shown that omega-3 fatty acids can help to reduce the symptoms of mental disorders like depression, schizophrenia and attention deficit hyperactivity disorder (ADHD). Try to consume wild herring, salmon, mackerel or seaweed at least a couple of times a week for a positive affect on neurotransmitters and a boost to learning and memory.
  • Proteins - The building blocks of proteins play a part in the production of serotonin, a neurotransmitter associated with mood and depression. Lean proteins like fish, chicken and beens help balance mood affecting serotonin levels in the brain.
  • Fruits and Vegetables - Vitamin C increases mental agility. There are many sources, and one of the best are blackcurrants. Blackcurrant seed oil contains an omega-3 fatty acid that can reduce muscle inflammation. Leafy greens like broccoli, spinach and kale, as well as lentils, are rich in folate which lowers the risk of depression, insomnia and fatigue.
  • Probiotics - Probiotics are known to lower stress and anxiety. Keep a balance of good bacteria in the digestive system by eating fermented foods like yogurt and having drinks like kombucha.

Eating the right kinds of healthy foods has a strong affect on mental performance and in many cases can fight against the symptoms of depression. If you are suffering from depression or another mental illness, make sure to get professional help from a physician. Browse our site and call us to learn more about healthy living and how Advance Health Services can help you reach your healthy potential.

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.

Weight Loss New Year’s Resolution

Advance Health Blog

Weight Loss New Year's Resolution

Chris Goetz - Thursday, December 11, 2014

Make This the New Year You Succeed at Your Weight Loss Resolutions

 

Goetz with CaptionNew Year's Resolutions are a long standing tradition, and why not? The beginning of a New Year brings with it the prospect of a fresh start, new possibilities and opportunities. Unfortunately there also seems to be a tradition of dropping resolutions a week or two into the New Year and falling back into old habits. Take advantage of the coming New Year to improve your health and move toward your ideal, healthy weight. Taking some time to plan ahead will help you avoid pitfalls and greatly increase your chance of success.

Start by being realistic. Avoid setting intimidating or unattainable goals for yourself. They are the surest path to failure. If you know you need to lose 50 pounds eventually, make it your goal to lose 8 pound a month. This way the coming year can be full of smaller accomplishments instead of one far off target. Then reward yourself for each milestone. Every month you achieve your goal treat yourself to something you like, but which does not contradict your resolution. If there is a month when you don't quite make it, resolve to work harder the next month.

Similarly, a resolution to completely cut out your favorite food is doomed to fail. Instead, decide to have it only once a month, or maybe at the start of each season. Set a date when you will have that decadent meal again. It will be something to look forward to, and you will have a sense of having earned it when it arrives.

Planning Now Will Ensure a Timely Start!

Start a plan in December. Write an outline of your plan. Be clear about your goals and timeline. Make a list of the benefits of keeping your resolution and refer to it often. Create an exercise schedule you will be able to stick with. It is also important to include ways to deal with temptation in your plan. Think about what you will do when you feel like skipping a workout or indulging in an unhealthy meal. Write down the negative consequences of these small lapses. If possible your plan should include a partner, preferably someone who has similar goals. Look out for each other and be ready with encouragement to keep each other going.

Do not beat yourself up for any lapse or failure. If you find you have run out of steam by February, just recommit and start over. Maybe set up smaller and shorter goals that you can tackle more easily. Research has shown that repeating an activity for 21 days will make it into a habit. Repeat it for six months and it will be part of your personality. Keep at it and it will slowly start to become easier.

At Advance Health Services we have safe and effective medical weight loss programs, including HCG injections that will help you get a jump start on getting healthy. An initial weight loss boost is a great way to start. You can also consult with our on staff registered nutritionist for help in putting together a meal and supplement plan to get you healthy and feeling great. We also offer ancillary treatments such as Lipo-Light to help you achieve your ultimate goal. Call us today. The best time to start planning your New Year's resolution is now.

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.

Integrative Medicine

Advance Health Blog

Integrative Medicine

Chris Goetz - Wednesday, October 15, 2014

Integrative Medicine Compliments Traditional Medicine to Treat the Body, Mind and Soul

Goetz with CaptionIntegrative medicine is a term that describes an approach to patient health and well being that combines conventional and alternative forms of healing. In an integrative approach the entire facet of medicine is combined. Traditional therapies are entwined with alternative, evidence based treatments. The rise of the integrative approach in clinics, hospitals and medical schools around the country is a direct result of the dissatisfaction felt with a health care system that has doctors rushing and overwhelmed and patients pushed through with a quick fix to their immediate problem but little or no hope for a real solution. A system that has often provided a cure for symptoms but not for the underlying ailment.

Key to integrative medicine is a broad approach to overall health. It relies on Western medicine but draws heavily from other cultures and traditions. Acupuncture, acupressure, massage, even chiropractic are all alternative forms of healing that have become mainstream over the years. These and other natural, non-invasive therapies are the backbone of an integrative approach. It involves a partnership between doctor and patient in an approach to healthcare that treats the whole person and not just the illness. The shared goal is to achieve optimal health by examining the patient's health history, their body, their nutrition and exercise habits.

In the past integrative medicine and alternative therapies were thought to be expensive. Today it is common wisdom that this approach keeps patients healthier, longer and naturally. It saves money in the long run because while a pill or expensive procedure will be utilized when appropriate and necessary, diet, exercise and lifestyle changes are the real goals. When a patient drops unhealthy habits and replaces them with behavior that is beneficial to their health, the need for traditional medicine and medical procedures reduces as well. Many proponents of integrated medicine prefer to use the term "complementary" over "alternative" since the non-traditional therapies employed are not meant as replacements. Integrated medicine uses mainstream and non-traditional therapies side by side with the goal of overall health and well being for the patient.

A 1993 study found that one out of every three Americans was familiar with and had used alternative therapies. The past decade has seen a rapid growth in the popularity of integrated medicine. Its use in hospitals has more than doubled during that time, and it's acceptance as a viable healthcare approach continues to grow.

At Advance Health Services we have always taken the integrated approach. Alongside medical doctors you will find chiropractors, massage therapists, nutritionists, acupuncturists and a diverse team of healthcare professionals. Our goal is to treat you as a whole person and help you achieve optimal health.

Visit us at Advance Health Services today for fast and effective relief. Call us at (305) 600-4685 or use our contact form to book a 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.

Peripheral Neuropathy and Chiropractic

Advance Health Blog

Peripheral Neuropathy and Chiropractic

Chris Goetz - Friday, September 26, 2014

Peripheral Neuropathy is Caused By Insufficient Blood Flow to the Nerves

Goetz with CaptionPeripheral neuropathy presents itself as numbness in the far extremities, in particular the bottoms of the feet. It is not uncommon for a patient to first experience this numbness in the shower, where the water suddenly doesn't feel the same flowing over the feet. Some describe the sensation as feeling like having a pad on the bottom of the feet. But what begins as discomfort can quickly progress to something more serious. Burning pain in the feet and legs as well as difficulty walking could occur when neuropathy advances.

Ultimately, peripheral neuropathy is caused by a lack of micro-circulation to the tiny blood vessels in the extremities. This lack of blood flow effectively chokes off oxygen and nutrition to the nerves there. This process will cause nerve damage, prevent the nerves from healing and regenerating and could eventually lead to nerve death. There are two types of peripheral neuropathy. Circulatory peripheral neuropathy is brought on by problems in the circulatory system and is most often a symptom of diabetes. It is by far the most common and is often referred to as diabetic neuropathy. The second form is toxic neuropathy. This type is a common side effect of chemotherapy and can also be brought on by medications like Statins drugs.

Eating plenty of fruits and vegetables that are rich in nutrients and antioxidants can go a long way in repairing damaged cells in the extremities. These foods nourish the nerves and can help destroy the cell damaging free radicals, which in turn lead to interference of the transmissions to the nerves. Decreasing inflammation can also be accomplished with the right foods.

Chiropractic has long been used as an effective treatment for neuropathy of the arms and legs. In fact, neuropathy is the second most common ailment treated by chiropractors, second only to pack pain. Chiropractors are trained in relieving strain and pressure on the nervous system through manual manipulation. Chiropractic adjustments allow for proper nerve function and increased blood flow throughout the body.

The ReBuilder Has Regenerative Effects

Doing so without drugs or invasive surgery, the ReBuilder sends a comfortable, restorative signal through your hands and arms or feet and legs to reduces pain, increase mobility and improve sleep. The Rebuilder is an effective device for use on patients with diabetic neuropathy because of the affect it has on nerves and nerve paths.

At Advance Health Services we promote the use of proper nutrition, chiropractic adjustments and the Rebuilder in the treatment of peripheral neuropathy. Call us today for a free consultation. You could finally be free of neuropathic numbness and pain.

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.