The USDA’s New Dietary Guidelines Are Out

The USDA updates its dietary recommendations every five years. The 2015-2020 Dietary Guidelines for Americans reviewed current research and now give a green light to limited amounts of lean red meat and poultry, whole eggs, shellfish, and coffee.

What's downgraded is added sugar, down from 15 percent of daily calories a day to 10 percent -about 10 or 12 teaspoons (about what's in a can of soda)  . Salt is limited to no more than 2,300 milligrams per day – the equivalent of one teaspoon.

What's out completely are refined grains, processed meats, and eating more than 10% of daily calories from saturated fat.

http://www.usnews.com/news/articles/2016/01/07/new-nutrition-guidelines-meat-eggs-are-ok-to-eat-after-all-usda-says

http://health.gov/dietaryguidelines/2015/guidelines/

See What You're Stretching

These are great visuals to see what muscles you're stretching! For all 36, go to:



http://makeyourlifehealthier.com/36-pictures-to-see-which-muscle-youre-stretching/

When driving...put...the...phone...down.....

The NJ Star Ledger reports that driver inattention and driver distraction (ie. using cell phones) was the top factor in fatal collisions in 2014, more than speeding and drug or alcohol impairment. Please, when driving put the phone down. It won't kill you, but using it might.









http://www.nj.com/traffic/index.ssf/2016/01/this_kills_more_people_on_nj_roads_than_anything_else.html

The Star After The Storm

Good Morning! The sunrise taken during my walk on Sunday morning on January 24, 2016 , after the blizzard. Truly, a new day shining with possibilities!

7 Things Your Chiropractor Knows About You The Minute You Walk Into The Room

Here's a good article on how you may look through your Chiropractor's eyes.


http://www.prevention.com/health/what-your-chiropractor-knows-about-you

Trans fats, but not saturated fats like butter, linked to greater risk of early death and heart disease

Contrary to prevailing dietary advice, a recent evidence review found no excess cardiovascular risk associated with intake of saturated fat. In contrast, research suggests that industrial trans fats may increase the risk of coronary heart disease.

Originally created to enhance flavor, extend shelf life and improve texture, these fats are present in a myriad of foods that many people eat on a daily basis.

Don't eat any product which has the words "partially hydrogenated" or "shortening" in the ingredients list.

You should look for trans fats in any of these products:

Cookies
Crackers
Cakes
Muffins
Pie crusts
Pizza dough
Margarine
Vegetable shortening
Cake mixes
Pancake mixes
Chocolate drink mixes
Donuts
French fries
Potato chips
Candy
Packaged popcorn
Frozen dinners
Salad Dressings
Deep Fried Foods

Source: http://www.sciencedaily.com/releases/2015/08/150811215545.htm

Toes-spread-out Exercise (TSO)

This is a great exercise for one of the most neglected body parts to stretch and exercise...the FEET! This is especially good for bunion correction.

This exercise involves three distinct toe movements, all of which you perform while keeping you heel and ball of the foot on the ground.

1. Lift and spread out all your toes.
2. Push your little toe down toward the outside of your body.
3. Slowly push your big toe down toward the middle of your body.

4. Repeat 10 times. Rest. Repeat for up 10 15 minutes.

The research study found this exercise was effective for bunion correction.

REFERENCE:
Kima MH, Kwonb OY, KImc SH, Jungd DY. Comparison of muscle activities of abductor hallucis and adductor hallucis between the short foot and toe-spread-out exercises in subjects with mild hallux valgus. J Back Musculoskelet Rehabil. 2013;26:163-168.