Let’s all get more involved in our foods

Let’s all get more involved in our foods so we are more in control of the foods we eat and what happens to our bodies as we associate with foods.

Invest your time with your foods. Become comfortable in your foods. Grow your own foods. We have gotten far away from food since we do not prepare or grow much of our own foods any longer.

Start with a simple plan set the table to make it an inviting place to be.  A pleasantly set table will aid in wanting to spend more time there and we will eat slower at the table without the TV and distractions.

Enjoy the time you spent shopping looking for quality, good foods and make it a venture. Have the list with all the new ingredients  you will need before you start the shopping process. Be sure to check the panty and make a menu list for the week before you go shopping so you have what you will need for the week ahead without frustration.

Try to slow down when eating. Be mindful to sit and eat verses standing. Try taking time to eat slowly. Be mindful of your eating habits. It is important to keep dinner time light, no stressful conversations. This can interfere with your digestion, causing gas and bloat.

Remember to pay attention to what you eat and how much so not to get in the habit of overeating and not paying attention to when you are full. Stop when full and save rest for another time. We do not need to clean our plates….. That is so old school and it is what’s gives us the obesity epidemic we currently have. Note it is just one piece of the obesity pie as we know it.

Tune out the distractions at meal time, turn off the TV, Facebook and phone. There is no call that cannot wait till after dinner. Guess why tell marketers call at dinner. They know we cannot let the phone ring so they call and disrupt your quiet time or family time to ask you silly question or to take a survey. Cherish your family time and make it a time that will not be disrupted by a sales person!

If portion control is an issue, I say go back to grandma’s old china the dinner plates that are not 14 inches across they may have been 8 inches. I always suggest we us a salad plate for dinner and have one serving.

Do not skip meals during the day it makes you over eat at dinner time. We can eat as much as two to three times to much when we skip meals. Eat little a lot of times per day; this is the trick to being satisfied all day and avoiding over eating.

Be honest with yourself, if you cannot eat just one or two of your favorite foods then avoid them all together. Do not go off on a binge and then you play the guilty food game with yourself.

Make food your friend and learn to use it to your benefit and learn about what are good and healthy foods.

 

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Organic Foods, why eat them

The news has a lot to say these days about organic foods.  We all need to decide what is best for ourselves. I eat organic foods to cut down on the amount of pesticides and antibiotic exposure I ingest.  This is why I educate patients on eating organically more than any other reason.  Here are a few statements that have been recently published …. On Aug. 4, a study published in the Annals of Internal Medicine made waves by finding that organic foods are no more nutritious than their conventional counterparts.

The natural industry reacts

“The findings of this study are ripe for overstatement and misinterpretation,” says Charles Benbrook, chief science consultant at The Organic Center in a response to the study. "While the study reports a lack of evidence of 'clinically significant' benefits, it acknowledges several benefits that fall short of the team’s undefined threshold of 'significant'.”

The study reported that conventional produce harbored considerably more levels of pesticide residues than organic, but it clarified that these levels were still within the acceptable range of pesticides on exposure.

“The study said all these pesticide residues in conventional produce are permissible under EPA rules,” said author and organic advocate Michael Pollan in an interview with Bay Area’s KQED News. “They may be, but there's a question of how adequate those rules are. Because there are questions about whether those levels are okay for children and for pregnant women.”

Pollan's interview echoed the sentiments of many natural consumers, retailers, and manufacturers who would like to see more stringent regulations on pesticide regulations.

John Shaw, executive director and CEO of the Natural Products Association, said, “The Natural Products Association is pleased that the Annals of Internal Medicine confirmed organic foods lower your exposure to pesticides and drug-resistant bacteria. I think most Americans would agree these are extremely positive qualities of organic foods.”

Dr. Donna Kulp

 
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Vitamins for Health

Vitamins and minerals play a crucial role in maintaining health in the immune and digestive systems, helping your body use the energy from food where it’s needed and protecting it from disease and infection.

Listed are a few vitamins and minerals to pay attention to:

• Calcium and Magnesium– to keep your bones strong and resilient and maintain healthy muscle and nerve function
• Vitamin D- maintains bone health and aids calcium absorption, which is essential for a healthy lower back.
• Vitamin C – also assists calcium absorption to promote healthy bones and aid healing; also strengthens the immune system
• B Vitamins –can reduce inflammation and nourish nerves
• Vitamin E –Low back or other body inflammation causes the release of toxic free radicals, which increase the inflammation. Vitamin E is an antioxidant that fights the free radicals.

Dr. Donna Kulp

Team Chiropractor Reading Royals

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What can you do to prevent pain while you are traveling?

1.    Take Breaks: if you are stuck on a plane, get up and move around as often as possible. If you are on the road make sure you stop the car every once and a while to stretch out your legs and move around.

2.    Drink Water: Make sure that you are drinking often. Flying dehydrates your body, since your joints need lubrication, lack of water intake will cause bigger problems than just a dry mouth. Plus frequent water intake will ensure frequent trips to the bathroom which will get you out of your seat more often

3.    Get as much sleep as possible (especially if you are dealing with a time change). Give yourself permission to take a nap. Expose yourself to daylight to help you reset your internal clock.

4.    Prepare! If you know that you have a hectic travel schedule you should prepare your body with some simple core strengthening exercises. Physical preparation involves more than just routine exercise and what you do to look good. The type of physical preparation I am referring to involves strengthening the small muscles of your body. These are the muscles that support and stabilize your joints. Within your body you have two sets of muscles, those that create motion and those that control motion. Following a core activation program that focuses on the smaller muscles involved with control and stability can pay off by protecting your body against such things as low back pain, hip pain and knee pain. This type of resistance needed to perform such exercises involves only your body weight so you can perform the routine anywhere, anytime.

 Dr. Donna Kulp

Team Chiropractor Reading Royals

Team Chiropractor Reading Express

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What is Nutritional Consulting?

What is nutritional consulting?

It is a termed used for a person to get proper direction about their health, wellness and lifestyle. The goal is to improve your current health levels.

Why might one need to seek Nutritional Consulting?

The number one reason is to be sure you are eating as well as you can be and getting the desired results from your eating program. Do you know what you need to see if you are lacking in anything nutritionally? To treat a specific health issue with natural alternatives verse more medications? Just want to feel better? If you feel older than your friends do, if you want to lose weight? Want a safe and healthy detoxification program? You want someone to look over your existing nutritional program? Have high cholesterol, triglycerides, gut issues, constipation or diarrhea? Some of our patients are here as a last resort to wellness. They have been everywhere and do not know what is wrong.  We begin to unravel their health issues and offer direction. I, Dr. Kulp will also work with your current team of health care practitioners.

Why consult with me, Dr. Kulp? My answer to my patients is: I will offer more than just a consult on what to eat. My goal is to educate you on a lifestyle to live every day to the fullest and live for a lifetime of wellness. I seek to find what is causing your current health issues then I design a plan to get to the root of the issues and we start there.

What is involved with nutritional consulting with Dr. Kulp

1^st we start with an initial visit of 1 hour to determine what your goals are. During this hour, I will ask a lot of questions and take a detailed health history and exam along with in office testing. You will be sent home with a diet log and lab slip to have blood drawn, if this is warranted for your case. You will also complete specific health questionnaires at home that will further indicate how I will manage your individual health issues.

2^nd visit we will discuss what the plan will be and how we will treat your specific issue(s). At this time I will make recommendations for specialized testing if needed. I will review your blood results if you had blood testing. Further suggestions are made about diet changes and nutritional supplements to resolve your deficient nutrients.

Future visits address and review any other testing, follow up testing, goal setting, diet evaluation, retesting, and one on one education on your specific condition.

Each person is treated as an individual. Two peoples weight loss programs may be very different based on each person’s needs

I also treat specific health issues like digestive health issues such as irritable bowel, yeast issues, poor health, obesity, weight loss, infertility issues, chronic fatigue, low iron, disease prevention, detoxification and cleansing programs, chronic joint pains, inflammation and much more. It is a great prevention program where you can learn to prevent sickness and disease by choosing a better life style in general.

Health is something we create. We are all susceptible to disease but the better care we take of our body, the bettered our life will be overall.

.My programs are designed around eating whole, healthy, natural foods and organic foods with a large emphasis on educating you on caring for yourself.

Dr. Donna Kulp 

Team Chiropractor Reading Royals

Team Chiropractor Reading Express

www.kulpchiropractic.com

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t: 610-2080-0404

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What are you eating? Diet Log

When starting with Nutritional Counseling, one of the first things to look at is what you are currently eating.  We have provided a Diet Log below for you to get started.  So, record everything that you eat and drink.  Be as specific as possible to size/amount of portion.  Indicate how hungry you were and what you were doing while eating (watching TV, driving, standing, talking, etc).

Diet Log

Name:                         

Day 1 Date:	Day 2 Date:	Day 3 Date:
Breakfast	Breakfast	Breakfast
Mid-Morning Snack	Mid-Morning Snack	Mid-Morning Snack
Lunch	Lunch	Lunch
Afternoon Snack	Afternoon Snack	Afternoon Snack
Dinner	Dinner	Dinner
After Dinner Snack	After Dinner Snack	After Dinner Snack