Fitness in 12 Months

Advance Health Blog

Fitness in 12 Months

Chris Goetz - Wednesday, December 23, 2015

Take All of 2016 to Get in Shape

Goetz with CaptionThe New Year is here, and arriving with it are our resolutions to get back in shape. Forget about the quick fixes, fad diets and especially getting on an extreme and unsustainable plan. These approaches will leave you malnourished, tired and in a bad mood. Not to mention that you are likely to regain any weight you lose on the short term. According to the American Heart Association, a sustainable year long program that intensifies as it progresses is a much better path to success. Take some time now to plan out your healthy year. Set attainable steps that will allow you to celebrate successes all year long and on get the path to a healthier weight and lifestyle.

A year might seem like a long time, but if you want to be healthy about your weight loss, and want to keep it off, a long term plan is the way to go. The weekly and monthly goals you set will keep you motivated and moving towards your goals. The Mayo Clinic recommends losing no more than one or two pounds a week. This may not seem like much, but it could add up to over 100 pounds in a year. And more importantly, it is a healthy and sustainable rate at which to lose weight.

Getting Started

Set your goals now and review them regularly throughout the year to make sure you remain on track. Take photos of yourself now and every couple of months to track your progress. Below are twelve additional goals you can work on throughout the year. Taking on one each month will make it more manageable, and ultimately more successful, than trying to make extreme changes to your lifestyle all at once. Work on a goal each month, then maintain the changes you have made. Exercising and eating right should start right away, but you will notice more specific goals regarding diet and exercise in the list below.

January – Increase Physical Activity: The Center for Disease Control recommends at least 75 minutes of vigorous aerobic exercise each week. That can be accomplished in three 25 minute sessions. Alternately, try 150 minutes of moderate aerobic exercise a week if you want to start slow. Beginners should consider low impact exercise like walking, swimming or cycling.

February – More Fruits and Vegetables: Work in at least three servings of fruits and vegetables every day. If you already eat fruits or vegetables with every meal, substitute in another serving or two. Try restricting any snacks to fruits and vegetables.

March – Eat Breakfast Every Day: Plan to have a healthy breakfast each and every day. Depending on your lifestyle, this may require some time management. Good choices are fruits and whole grains. A healthy breakfast gets you energized, boosts your metabolism and keeps you from snacking before lunch.

April – Strength Training: You have been getting regular cardio exercise since the beginning of the year. Now it is time to start getting stronger. Add two weekly strength training sessions to your exercise routine. Weather you choose to train with or without weights, be sure to learn proper form and technique to avoid injury. This article reviews a number of strength building exercises that do not require any equipment to perform.

May – Cook Your Meals: Cooking your own meals is the best way to control calories and ensure you are eating healthy. Increase the number of meals you prepare every week while dropping some pre-packaged foods and visits to restaurants.

June – Get Outside: Incorporate healthy and active outdoor activities to your week in addition to your regular exercise sessions. Nature hikes, long walks and casual sports are just a few activities you can enjoy with friends and family.

July – Recruit a Friend: By now you should be noticing some dramatic progress. Use that progress to encourage a friend or family member to join you in your new healthy lifestyle. You will doing them a favor and gaining a partner to help you get through the rest of the year.

August – Cut Down on Salt: Many of us pour on the salt regardless of what we are eating. Salt may cause you to retain water and too much of it can negatively affect your blood pressure. Experiment with herbs and spices. There are tons of choices.

September – Eat More Whole Grains: If you haven’t already, switch from processed grain to whole grains.

October – Cut Down on Red Meat: Some of the most delicious red meats happen to be loaded with saturated fat and cholesterol. When eating red meat, always choose lean cuts. Limit your red meat intake to four 4 ounce servings a week. You can also try going vegetarian or even vegan one day a week as a way to encourage yourself to eat more fruits and vegetables.

November – Eat More Seafood: This may have already occurred, but if not, add at least two servings of fish to your diet per week.

December – Reflect and Plan: If you have followed your healthy lifestyle plan all year you may have lost anywhere from 50 to 100 pounds. Use this time to reflect on your accomplishments and plan how you are going to approach the next year.

At Advance Health Services we offer a number of services to help you lose weight and get healthy, including some ways to jump start the year. Call us today to set an appointment and get on the right track early in the year.

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 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.

Exercise and Mood

Advance Health Blog

Exercise and Mood

Chris Goetz - Wednesday, April 22, 2015

Exercise Your Way to a Good Mood

Goetz with CaptionAt Advance Health Services we are proponents of a holistic approach to weight loss and being healthy. Recent studies are showing that there is a real connection between physical exercise and psychological well being. This is something many have always suspected. We all know runners who talk about the "high" they get from a good run, and most of us have experienced the euphoric sensation that results from a good workout. Now science is telling us that exercise can literally make us happier as well as ward off depression and anxiety. In some cases, the effect is stronger than the drugs commonly prescribed for these problems, but it is available cheaper and without the negative side effects.

While there are definite links between lower impact exercises, like yoga, and improved mental states, the recent research has found that the strongest effects come from higher impact and cardio exercises like running, cycling, swimming and demanding sports like basketball and tennis. To promote physical health doctors suggest a weekly regimen of 150 minutes of moderate exercise or half that time doing vigorous exercise. These same recommendations will provide a mental boost as well. While some prefer to exercise in a gym or at home, the same studies are also finding a psychological benefit to taking your physical activity outdoors.

Although exercise provides an immediate and measurable positive impact to one's mood, to truly benefit from the positive psychological affects of exercise requires commitment. Physical activity releases neurotransmitters in the brain like dopamine which is involved in feelings of pleasure, and serotonin which affects your mood. The strongest effects, however, are experienced by those that incorporate regular exercise into a routine that favors a generally active lifestyle. Taking things a step further, exercise can increase levels of BDNF, a protein that has been linked to fighting off neurological disease. So exercising may help you avoid Alzheimer's.

Traditional Positive Effects

There are many additional mental benefits to regular exercise that we have long taken for granted. Ancillary effects that are a bi-product of getting out of the house and being active. Meeting people is one great benefit. Running, walking and other physical activities can be shared with friends or used to make new ones. Increased energy and self confidence almost always follow a successful exercise routine. Here are some other common sense benefits to exercising regularly.

  • Relieve stress
  • Boost energy
  • Improved sleep
  • Healthy appetite
  • Sense of motivation and achievement
  • Increased self confidence

Advance Health Services offers a variety of programs to help you loose weight and maintain a healthy lifestyle. We always include an exercise program unless there is some medical reason not to. Call Advance Health Services today to get on a holistic health program which includes exercise and all of the positive mental effects it brings.

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.

Weight Loss and Chiropractic

Advance Health Blog

Weight Loss and Chiropractic

Chris Goetz - Monday, August 25, 2014

Lose Weight and Keep it Off with the Help of Chiropractic

Goetz with CaptionFor many, weight loss becomes a lifelong struggle. Beyond the negative effects to one's health that can result from repeatedly losing and regaining weight, obesity leads to an increased risk of developing life threatening illnesses like diabetes and heart disease. To be truly successful weight loss should be tied to a holistic approach and a healthy lifestyle. One that includes physical activity, nutritional awareness and usually modified behavior. Chiropractic care can play an effective role in holistic health and weight loss.

Chiropractic care is a non-invasive and drug free way to heal the body, reduce pain and increase strength. It has additional benefits like improving mobility and posture as well as increasing nerve function. Glancing at this short list chiropractic's contribution to weight loss should be obvious. Simply stated, chiropractic care promotes overall health and personal well-being. Furthermore, and perhaps most importantly, chiropractic care facilitates communication between the brain and the rest of the body. This allows all parts of the body to function properly and encourages holistic health.

In relation to weight loss, chiropractic care eases pressure on the spinal cord and increases overall flexibility. These are important elements to achieve maximum results from exercise. The aligning of the spine achieved through chiropractic manipulation helps the body absorb nutrients that will be needed during weight loss. As one continues to lose weight, their center of gravity adjusts, applying more pressure on different parts of the body. Continued chiropractic adjustments will strengthen the body's core, encouraging balance. On a practical level, stiffness and soreness from increased exercise can be alleviated through chiropractic care.

Weight Loss Programs Give You a Running Start

The ultimate goal should be a lifestyle change, but that does not diminish the desire many have for fast results, and there is no denying the psychological boost that comes from rapid weight loss. With so many choices available, it is important to choose a system that is safe and that will not result in relapse. At Advance Health Services we offer a number of highly effective weight loss systems, like the popular Lipo Lite and HCG injections. We have found that these programs provide an initial boost that encourage patients to stick with their weight loss efforts. These programs yield impressive results and can be used as part of a holistic approach that includes nutritional counseling, increased physical activity and chiropractic care.

The most recent addition to our weight loss system offerings at Advance Health Services, Elite Fit Forever, has quickly become a favorite among our weight loss patients due to its effectiveness and ease of use. Developed right here in South Florida, Elite Fit Forever is a three phase system that is tailored to the patient’s needs. It is designed to reset your metabolism and change your approach to nutrition and overall wellness. Elite Fit Forever has provided excellent results in our office and fits perfectly within the holistic approach we encourage.

Your next step should be to call Advance Health Services today. We will help you achieve rapid initial weight loss followed by a lifetime of increased health, energy and confidence. All with the help of chiropractic care. The best time to start 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.

Elite Fit Forever Nutritional Program

Advance Health Blog

Elite Fit Forever Nutritional Program

Chris Goetz - Friday, July 11, 2014

Lose Weight Based on Your Personal Metabolic Physiology

Goetz with CaptionWe are proud to bring a new and highly effective weight loss and wellness program to our patients at Advance Health Services. Elite Fit Forever is a local company based in Miami Beach. Doctors and fitness experts at Elite Fit Forever have developed and tested an excellent three phase program to reset you metabolism and then transition you to a new approach to wellness and nutrition. This system is tailored specifically to each individual patient so that it provides maximum results. The weight loss is rapid but safe, and what's better is that within a few months you will be maintaining your new weight and living a healthier lifestyle. Elite Fit Forever has provided impressive results to patients of all ages with no fatigue or hunger experienced.

The program is divided into three phases, each represented by an Elite Fit Forever Cube containing the specially formulated supplements that you will use during that phase, simple menus, a program CD and an Elite Fit Forever assist card with contact information for your questions and concerns.

  • BOOST Here you will reset your metabolism in order to achieve your goal weight.
  • BIOMAX Thirty days of transition from weight loss to the maintenance phase.
  • BIOMAX MAINTAIN Twelve months of coaching to reset your habits and your approach to wellness and nutrition.

During the Boost phase expect to lose up to 20 pounds in 30 days. If the weight loss brings you within 5-7 pounds of your goal weight, you move on to the next phase, Biomax. Otherwise, you repeat the Boost phase until you are within 5-7 pounds of your goal. The Boost Cube contains supplements that have been specifically formulated for your individual physiology along with natural sugar blockers, fat burners, and hunger control fiber. Everything is prepackaged for use each day. The Boost phase is designed to kick your metabolism into high gear while resetting your hunger and stress hormones. Also included in the Boost Cube is a supply of Magic Whey, Elite Fit Forever's blend of whey protein and digestive enzymes.

The Biomax phase of the program is designed to transition you from the weight loss phase of Boost to the maintenance phase that follows. This is done by further adjusting your supplementation, nutrition and activity level to your personal metabolic profile. The Biomax Cube also includes the natural supplements, fat burners and sugar blockers you have been using, now formulated to your new metabolic state. Weight loss continues during the four week Biomax stage but at a slower rate. This is the phase when you will reach your ideal weight and is only performed once.

Every Cube of each phase also includes easy to follow recipes for delicious meals appropriate for the phase you are in. In addition, you will find an informational CD to guide you through the phase and the Elite Fit Forever Assist Card so that the wellness team is always available to answer your questions and ensure your success. Call Advance Health today to determine your metabolic physiology and ideal weight. It is the first step on your journey to a new, healthier, fitter you.

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.

Lose Weight With a Registered Dietitian

Advance Health Blog

Lose Weight With a Registered Dietitian

Chris Goetz - Tuesday, May 13, 2014

Eat What You Love and Lose Weight With a Registered Dietitian

Goetz with CaptionRegistered Dietitian is more than a title. It signifies that this professional is an expert on food and nutrition, knows all about food interactions, the chemistry involved and how a body processes different types of food. Anyone can claim they are a dietitian or nutritionist. The difference is that a Registered Dietitian (RD) or Dietitian Nutritionist (RDN) has the education and experience needed to provide effective and medically safe nutritional counseling.

RD's and RDN's must at least hold a bachelor's degree (about half hold graduate degrees), complete a specialized curriculum on diet and nutrition, pass demanding examinations and fulfill a supervised program at a health care facility. Many take their education even further by getting certified in a specialized field like sports or pediatric nutrition

A Meal Plan You Can Live With

A Registered Dietitian can help put together a meal plan that is perfectly suited to you and your needs, whether you want to lose weight quickly and safely or have decided to eat healthier for life. By studying your medical history and eating habits your RD will know if you have any dietary habits that are stopping you from reaching your goals. He or she will determine the best nutritional path to accomplish your goals while setting appropriate, and realistic, caloric and nutrient intake levels. The primary benefit is a meal plan designed specifically for you, to help you succeed. By including foods that you already love, and introducing you to new foods you may be unfamiliar with, an RD will help insure your success.

When attempting to lose weight turn to a Registered Dietitian for a meal plan and diet advice tailored to you. Even if you are starting an established weight loss program, consult with an RD for counseling on what you will eat and what meal substitutions you can safely make. The HSG diet offered at Advance Health Services is an excellent example. This diet uses human hormone injections that allow one to go on an extremely low calorie diet without risking the usual associated dangers like muscle loss.  A Registered Dietitian will prepare a meal plan that ensures you are getting balanced meals with the right amount of nutrients every day. Furthermore, Registered Dietitians stay abreast of the latest diets and dietary supplements and are able to provide guidance on what really works and what is just another weight loss fad.

Educator, Motivator and Guide

Aside from counseling on food choice, a Registered Dietitian can act as an educator and motivator. While working closely with an RD you will learn about nutrition, specifically in relation to your own body, and you can expect to discover some delicious foods you may have passed on in the past. Your RD will motivate and guide you to success by teaching you how to shop for groceries, eat mindfully and keep a food journal so you can review what you have been eating and its effects on you. A Registered Dietitian can help you overcome challenges and make sure you get back on course if you slip.

Beyond all of that you can turn to your Registered Dietitian for guidance on handling food allergies or sensitivities and to determine if your diet might interfere with any medication you may be taking. Remember that a Registered Dietitian is a food expert. Consulting with an RD before starting a weight loss program can help insure success. At Advance Health Services we have Registered Dietitians waiting to help you reach your weight loss and healthy eating goals  Contact us for a free evaluation.

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.