If you could make ONE CHANGE in your life that would LOWER your risk of heart disease, help you lose weight and make you feel happier and more energetic, would you do it?
Any person in their right mind would loudly exclaim, “YES, I would do it!” It’s widely known, and I am sure you would agree, that processed foods aren’t good for your body as they are packed with sugar (especially fructose/HFCS), synthetic and rancid fats, preservatives, additives and even genetically modified ingredients (GM). Some of them even have things like sawdust and insect organs in them. What may come as a shock is that processed foods are actually MORE harmful to you and your immune system than other, more obviously harmful lifestyle activities (smoking, drinking etc)! A recent published article in NUTRITION JOURNAL, points out that the modern westernized (processed food) diet is setting the stage for immune-suppressed diseases: “While today's modern diet may provide beneficial protection from nutrimental deficiencies, our overabundance of calories and the macronutrients that compose our diet all lead to increased inflammation, reduced control of infection, increased rates of cancer and increase risk for auto-inflammatory disease” Does this hit you as hard as it did me? We are literally eating ourselves towards an early death! Examples of Common Processed Foods:
What I didn’t know what the connection between food and my intestinal & Immunological health. Nearly 100 Trillion bacteria, fungi, viruses and living microorganisms live inside your intestine. It’s such a large gathering of cells its now been termed your MICROBIOME (and it is the LARGEST collection of cells in your body – even outnumbering your body cells 10 to 1!). Did you know your Microbiome helps to:
But There Is Good News! A recent study found that it only takes 2 weeks (14 days) for you to improve the strength of your Microbiome and Immune System. Their suggestion: swap out ONE processed food meal for a meal of fermented foods. Just one! (Just imagine if you did this for every meal for 2 weeks!) But why limit yourself? How about you take ANOTHER baby step and start cooking, from scratch, one more meal per week. So switch out one processed food per week for a fermented food, and switch out another meal per week with a full meal made from scratch. That’s one less trip through the drive-thru. That’s one less dinner out of a box or a can. And you know how good a home cooked meal can be. So much better than anything out of a paper bag. But back to fermented foods, because we’re on a microbiome rant right now. Fermented foods are loaded with TRILLIONS of healthy living bacteria ( BUGS) ready to add strength and power to your weak Microbiome. And they taste great too! Here’s My List of Fermented Favorites: Kombucha, Kevita, Kimchi, Pickles, Sauerkraut, Kefir, Raw Cheese, Cultured Raw Veggies, Miso & Cultured Coconut Yogurt. Last issue I wrote on the benefits of Bone Broth Soup to provide the nutrients to build your gut lining and restore the membrane from what is called leaky gut causing autoimmune issues. After a bone broth fast, it is important to replenish the gut flora with good beneficial bacteria with foods such as the ones described above. Below are some of my favorites. Another fantastic improvement of eating healthy bacteria is a healthy brain. A healthy gut equals a healthy brain because your gut is your second brain. Most Serotonin is produced in your gut and helps with our new millennium diseases like depression, dementia, and Alzheimer's. Start eating more fermented foods and you will see your life change! KombuchaKombucha is a great fermented drink, that not only quenches the thirst but does wonders for your gut health, offering pre and probiotics to help balance and maintain your intestinal flora. It helps with digestion, immunity, inflammation and avoiding all sorts of disease. Other than that, it’s pretty easy to make at home. Here’s our favorite recipe. Ingredients
Kefir Kefir is a classic Indian fermented drink. It’s often compared to yogurt, but is much thinner to the point that people drink it straight from a glass! It has all the benefits of any fermented food, and you can flavor it with nearly anything–though most people prefer fruit flavors. Ingredients
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Summer Strategies for Enhancing Longevity and Brain Health
As the warmth of summer envelops us, it's the perfect time to adopt habits that nurture both body and spirit. The season offers unique opportunities to boost our longevity and enhance brain health. Here are some enjoyable and beneficial activities to engage in this summer that can help you live a longer, healthier life. 1. Stay Active with Outdoor Exercise Exercise is pivotal for maintaining brain health and overall longevity. Summer is an ideal time to take your workout outdoors. Engaging in activities like walking, cycling, or swimming can improve cardiovascular health, which is closely linked to cognitive function. Aim for at least 30 minutes of moderate exercise most days of the week. Not only does this boost your physical health, but it also stimulates the production of brain-derived neurotrophic factor (BDNF), a protein that supports brain plasticity, which is crucial for learning and memory. 2. Prioritize Social Engagement Social interaction is a fantastic way to give our brain a boost. Summer offers plentiful opportunities for gathering with friends and family. Whether it's a backyard barbecue, a group hike, or a community workshop, engaging with others can reduce stress levels and lower the risk of dementia. As Proverbs 27:17 says, "As iron sharpens iron, so one person sharpens another." Use this season to connect with others in meaningful ways. 3. Nourish Your Brain with Seasonal Foods Summer provides an abundance of fresh fruits and vegetables, which are not only delicious but also packed with antioxidants and nutrients that promote brain health. Foods like berries, tomatoes, and leafy greens are high in antioxidants, which help combat oxidative stress that contributes to brain aging. Include these foods in your daily diet to support neural health and overall wellbeing. 4. Hydrate for Health Staying hydrated is crucial, especially during the warmer months. Dehydration can lead to confusion and memory lapses. Ensure you're drinking plenty of water throughout the day. You can also hydrate with water-rich foods like cucumbers, zucchini, and watermelon. Adding fresh mint or lemon to your water can make it more refreshing and appealing. 5. Reap the Benefits of Sunlight While enjoying the great outdoors, it’s important to acknowledge the benefits of sunlight, which helps our bodies produce Vitamin D, crucial for bone health and immune function. Additionally, moderate sun exposure can uplift your mood and aid in regulating sleep cycles. To protect your skin and eyes naturally, seek shade during peak sun hours, wear wide-brimmed hats, and use sunglasses that block UV rays. Opt for sunscreens with natural and non-toxic ingredients like zinc oxide or titanium dioxide to minimize chemical exposure while effectively protecting your skin. 6. Embrace Mindfulness and Meditation Summer can be a great time to start or deepen a practice of mindfulness or meditation. Taking time each day to focus on your breathing or engage in prayer can significantly reduce stress and anxiety, which benefits brain health. These practices can improve your mood, sleep, and cognitive functions by enhancing emotional regulation and resilience. 7. Engage in Brain-Challenging Activities Outdoors Finally, keep your brain and body engaged with outdoor games that provide both physical and mental stimulation. Games like cornhole or pickleball are not only fun but also enhance hand-eye coordination, strategy planning, and social interaction, all of which are beneficial for brain health. Organizing a game day with friends or family can be a delightful way to stay active and keep your mind sharp. By integrating these summer strategies into your routine, you not only make the most of the season but also take significant steps toward a healthier, longer life. Enjoy the sun, and let each day contribute to your journey of wellness and vitality. We hope you take actions each day to honor the body that is the temple of the Holy Spirit and enjoy life abundantly. Yours in health, Dr. Rosie Gallegos Main, DC, CFMP, CCCN MainHealthSolutions.com Natural Solutions for Healing the Gut and Reducing Gut Inflammation
In today's fast-paced world, gut issues have become increasingly prevalent, affecting millions of individuals worldwide. I suffered from Chron’s Disease (Severe Gut Inflammation) that led me to have to drastically change my diet yet because of this circumstance it has led me to be a gut expert and have the passion to help others with gut issues. Fortunately, many natural remedies can help heal the gut and alleviate the inflammation that contributes to these symptoms. By incorporating simple lifestyle changes and dietary adjustments, you can promote gut health and experience relief from digestive discomfort and other associated issues. Common Symptoms of Gut Issues:
1. Adopt a Gut-Friendly Diet: Focus on whole, nutrient-dense foods that support gut health and reduce inflammation. Incorporate plenty of fiber-rich fruits and vegetables, which promote healthy digestion and provide essential vitamins and minerals. Fermented foods like yogurt, kefir, sauerkraut, and kimchi are rich in beneficial probiotics that help maintain a balanced gut microbiome. Additionally, include sources of healthy fats such as avocados, nuts, seeds, and fatty fish, which possess anti-inflammatory properties. 2. Reduce Trigger Foods: Identify and eliminate foods that trigger digestive discomfort or inflammation. Common culprits include gluten, dairy, processed foods, artificial sweeteners, and high-sugar foods. Keep a food diary to track your symptoms and pinpoint any potential triggers, then gradually eliminate them from your diet to see if symptoms improve. 3. Manage Stress: Chronic stress can wreak havoc on gut health by disrupting the balance of gut bacteria and increasing inflammation. Incorporate stress-reducing practices such as meditation, deep breathing exercises, yoga, or spending time in nature. Prioritize adequate sleep, as lack of sleep can also impair gut function and exacerbate inflammation. 4. Support Digestive Enzymes: Supplementing with digestive enzymes can aid in the breakdown and absorption of nutrients, especially for individuals with digestive issues like bloating or discomfort after meals. Look for enzyme supplements containing protease, amylase, and lipase to support the digestion of proteins, carbohydrates, and fats, respectively. 5. Incorporate Gut-Healing Herbs and Supplements: Certain herbs and supplements have been shown to support gut health and reduce inflammation. These include:
By incorporating these natural solutions into your daily routine, you can support gut health, reduce inflammation, and alleviate the symptoms associated with digestive issues. Remember to listen to your body, prioritize self-care, and consult with a healthcare professional before making significant changes to your diet or supplement regimen. I was able to transform my life and with God’s help these changes led me to restore my gut but also now get to help many with these same issues in my practice. With patience and consistency, you can achieve a healthier gut and improve your overall well-being as well. Dr. Rosie Gallegos Main, DC, CFMP MainHealthSolutions.com 208-859-6170 Maximum Summer Health
By Dr. Rosie Main, DC, CFMP The 10 Best Summer Superfoods: Summer time bring about hotter temperatures, more outside activities and unique seasonal produce. Eating by the season is a key aspect to healthy nutrition. Fruits and vegetables are at their nutritional peak during their prime growing season. Before the advent of refrigeration and the mass production and storage of foods everyone had to eat by the availability of the season. This is natural and our body is innately designed to eat in this matter. Different seasons have their own unique qualities and energies. Summer foods tend to be lighter and cooler. They also should be packed of fluid and hydration boosting minerals to take on the heat & humidity of the summer. Here are some of my top food suggestions for eating by the season this summer. 1) Berries –. Go out and pick them yourself or purchase organic berries (fresh or frozen) at the store 2) Avocados – We LOVE these! 3) Bell Peppers – These provide great flavor, phytonutrients and color to your meal. (Avoid if nightshade sensitive) 4) Basil – This tastes amazing in pesto’s, salads and on meat dishes. 5) Cucumbers & Celery– Very cooling and refreshing – great dipped in guacamole or in a fresh green juice 6) Cilantro/Parsley/Dandelion: Great bitter herbs that enhance liver detoxification 7) Lemons & Limes: Great cooling, liver detoxifying super fruits. 8) Carrots & Beets: Nutrient rich root vegetables that enhance skin and gut function. Fantastic sources of anti-oxidants and microflora enhancing fibers. Great to use for salads, juicing and steamed with cinnamon on top. 9) Tomatoes: Who doesn’t love a juicy tomato in the summertime. (Avoid if nightshade sensitive) 10) Radishes: These are loaded with good prebiotic fiber, water and powerful sulfur compounds that help to detoxify the gut, liver and improve skin function. I munch on these raw, but they are also great on salads or dipped in guacamole and pesto’s. Summer Sun & Healthy Summer Skin: For years we have been told to avoid the sun due to the “damaging” effects of UV radiation to healthy skin. The newest research has shown that the sun’s rays do much better than harm. The sun’s ability to charge our bodies with vitamin D makes it extremely powerful at minimizing free radical damage and maintaining moisture in the skin. Aging well is absolutely dependent upon healthy sun exposure. Many experts believe that vitamin D is incorrectly named. Vitamins are substances that are crucial to normal everyday life function but cannot be synthesized in sufficient quantities by the body. However, your skin has the ability to manufacture as much as 10,000 IU of vitamin D after 20-30 minutes of summer sun exposure. Vitamin D3 is a Pro-Hormone: Vitamin D more resembles a hormone than vitamin by function. Hormones are chemical messengers that interact with cell receptors to produce specific biological responses. Calcitriol, the active form of Vitamin D, is arguably the most powerful hormone in the body. It has the ability to activate over 1,000 genes (roughly 5% of the human genome). Too much sun exposure causes free radical damage, leading to wrinkles and cancer cell growth. However, an appropriate amount of sun exposure every day is one of the healthiest things you can do for your skin. What is on Your Skin Gets in Your Blood: Your skin is an extremely absorbent organ. What we apply on our skin enters directly into the bloodstream. The majority of sunscreens and sun lotions contain toxic chemicals that are harmful for the body. The most damaging ingredients include sodium lauryl sulfates, parabens, oxybenzones, and padimate O. Many of these are known xenoestrogens that interfere with healthy hormonal function. All are linked to higher rates of cancer. Natural skin moisturizers include coconut oil and olive oil which harmonize the sun and allow for a natural tan development. It is also critical to get lots of antioxidants applied topically to enhance our skin’s health and ability to synthesize vitamin D. Great lotions include green-tea extract, aloe vera, and clove oil which provide antioxidant protection for the skin. Tips For Healthy Sun Exposure:
Optional: 2 tbsp zinc oxide powder (a couple of tablespoons per cup of oil/moisturizer – be sure not to inhale) Natural Sunscreen Directions: Mix raw unrefined shea butter with coconut oil with a mixer on medium speed until it looks whipped and creamy. (Add in optional zinc oxide powder and mix well.) Add in essential oils. Blend together on low speed. Place sunscreen in a glass jar with a lid. I am a local chiropractor and a Avimorian please let me knowf if you have any questions or want to see how we can help you with Chiropractic or Functional Medicine help, please don’t hesitate to call me at 208-859-6170, email [email protected], or visit me at MainHealthSolutions.com Dr. Rosie Gallegos Main, DC, CFMP USA Team Doctor for USA Wrestling Author of “Dr. Rosie’s Mexiketo Kitchen” and Contributing Author of “Christian Living Magazine” What is your health plan? If your answer is Blue Cross, Aetna, United Healthcare, or something similar, you are like most Americans. Unfortunately, that is not your health plan; it is your sick plan. Typically, people will only enter the healthcare system when they have a symptom or health issue. If you haven’t noticed, the state of health in North America is dismal. The top killers of Americans are iatrogenic deaths (complications from medical treatment), cardiovascular disease, cancer, and diabetes. (1)
The United States comprises 5% of the world’s population yet consumes over 50% of the world’s drugs. (2) Therefore, it stands to reason that if drugs equaled health, we should be the healthiest nation in the world. Unfortunately, that is not the case. Conversely, the ideal answers to the question, “what is your health plan?” should center around your lifestyle habits. To answer the question appropriately requires a self-assessment. A solid health plan would have concrete answers to each of these questions. ロWhat are you going to eat today? What did you eat yesterday? The day before? What are you going to eat tomorrow? ロWhen are you going to exercise? ロHow are your relationships? ロWhat are you doing to create peace in your life to mitigate stress? ロAre you getting fresh air and sunlight? ロAre you avoiding toxins from food, personal care products, and cleaning products? ロWhat are you doing to have a positive mental attitude? ロAre you getting enough good quality sleep? ロAre you getting to the root cause of your health issues instead of masking the symptoms? And most importantly, ロHow is your nervous system functioning and healing? Are you getting regular chiropractic adjustments? At MaxLiving, we package a proper health plan through the 5 Essentials®. By following these 5 Essentials®, you can create a health plan focusing on disease prevention and ensuring a long, vibrant life. This type of plan is in stark contrast to one depending on an insurance company for your health plan. You are in control of your health, not an insurance company. You can make decisions in your life that drastically influence your health outcomes. That is a real health plan. Core Chiropractic The nervous system controls everything in the body. When there is damage or interference to this system, it diminishes the function of some part of the body. Dysfunction over time lends to disease, and disease over time leads to death. Chiropractic seeks to identify these interferences, called subluxations, and remove them. This removal allows the brain and body to communicate more effectively, restoring proper function. Chiropractic unlocks the body’s natural potential for optimal health. Maximized NutritionThe Standard American Diet and the traditional food pyramid have veered people entirely off course regarding good nutrition. The MaxLiving Nutrition Plans focus on natural, whole foods as close to the source as possible. Here are four simple things to remember: Perfect Your Proteins: Eating naturally raised animals fed a natural diet free of antibiotics, steroids, and additives is imperative. Focus on grass-fed beef and dairy, free-range chicken and eggs, and wild-caught fish. Fix Your Fats: Good quality fats are the number one missing piece in the Standard American Diet. Instead, focus on fats from clean animal products, olive oil, coconut oil, avocados, avocado oil, nuts, seeds, and butter. Avoid hydrogenated and partially-hydrogenated oils, trans fats, and rancid vegetable oils. Clean Up Your Carbs: Avoid processed carbohydrates and reduce your intake of grains that turn to sugar quickly. Instead, focus on vegetables that can provide high-quality carbohydrates. If you are going to eat grains, focus on whole grains that are preferably sprouted. Trash The Toxins: The food supply is overrun with toxins that can drastically affect your health. Be sure to read labels and avoid artificial flavors, dyes, chemicals, neurotoxins like monosodium glutamate, pesticides, and artificial sweeteners. Maximized Oxygen and ExerciseYour body has a genetic requirement for a certain amount of movement every single day. You flip your genetic switches into a diseased state when you don’t get it. If you are like 40% of Americans, you do not get any exercise at all. While any activity is better than none, MaxLiving has an exercise program that can get you in the shape of your life in just minutes a day. MaxT3 uses the principles of metabolic conditioning to elicit the best metabolic response. Remember, any exercise is better than no exercise. Maximized Mindset The mind of the average American has become a virtual wasteland of despair, depression, sadness, anxiety, and fear. So many battle their own limiting beliefs and negative self-talk every single minute of every single day. A negative mental attitude can have a drastic effect on health. It is crucial to find ways to improve your mental attitude. Strategies include praying, meditating, enjoying nature, therapy, deep breathing, spiritual guidance, and more. Minimized Toxins We live in the most toxic environment in history. Americans’ exposure to toxins is higher than ever before, and the damage is often undetected for years. Toxins have strong links to cancer, heart disease, diabetes, autism, autoimmune disease, and more. It is essential to reduce exposures by filtering water, using toxin-free personal care products and toxin-free cleaning products, avoiding toxins in food, and supporting your body’s natural detoxification capability. MaxLiving’s Detox System and Max Cleanse are great ways to mitigate damage from toxins. The 5 Essentials® is a healthcare delivery plan that everyone can use. It is a health plan rooted in the laws and principles of optimal health rather than treating symptoms. To break away from the failed medical model that only kicks in when your health is lost, instead plug into a system that can prevent the loss of health in the first place. Call us to start building your health at 208-859-6170 or go to our MaxLiving Store (click on MaxLiving store tab on our store link) to help you get your supplements to start helping rebuild your body and health. |
Dr. Rosie MainDr. Rosie is passionate about optimizing health and performance and has aided athletes at the highest level. She has served professional athletes as well as The USA Woman's Wrestling Team for over 12 years. Serving these athletes extensively across the globe and at multiple Olympics. Dr. Rosie herself is a fitness champion and has many titles in bodybuilding and fitness competitions. This is no easy feat when you were born a diabetic baby and were overweight through most of her young adult life. Archives
June 2024
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