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Fruits and vegetables shows how to improve your health by improving your diet

Adding Fruits & Veggies to Your Diet!

Incorporating more Fruits & Vegetables into your Daily Diet

To get the most out of your nutrition and calorie intake make sure you are choosing foods with vitamins, minerals, fiber and other good nutrients.  When picking what to eat whether it be a snack or a meal make sure you choose fruits, vegetables, and whole grains to add to your diet.

  1. When choosing vegetables make sure you are eating the “rainbow”.  Try broccoli, spinach, tomatoes, carrots, bell peppers, mushrooms, zucchini and squash.
  1. Make your own saucy for gluten free pancakes or waffles: Puree blueberries, peaches, pears, apples.  You can also add these sauces to grilled fish or poultry!
  1. Mix up breakfast with a health smoothie: See recipe below
    • 1 cup Unsweetened Almond/ Rice or Coconut milk
    • 2 cups dark leafy green veggies
      • Spinach, Kale, Bok Choy
    • 1-2 Tablespoons organic coconut oil
    • 1-2 Tablespoons organic nut butter
      • Almond butter, peanut butter, sunflower butter, cashew butter
    • 1-2 Tablespoons Chia seeds, flaxseeds or hemp seeds
    • 1 Serving Chocolate or Vanilla protein powder
    • ~ 7 Ice cubes
  • Mix all together and blend until desired texture

4) Try crunchy vegetables instead of chips with you favorite dips such as Humus, salsa, or guacamole

5) Grill colorful vegetable kabobs with mushrooms, tomatoes, green, yellow, and red bell peppers, onions, and zucchini.

6) Add color to salads with carrots, grape or cherry tomatoes, spinach leaves, and berries.

7) Make an omelet with vegetables using broccoli, squash, carrots, peppers, tomatoes, onions, spinach, and avocado.

8) Stock up your fridge with raw fruits and vegetables cleaned and ready to grab n go!

9) Make one of your main dishes a sad with dark leafy greens and other colorful vegetables.  Add chickpeas or edamame and a olive oil and vinegar dressing.

10)  Add Quinoa to your salads to give that extra protein boost.

11) For that extra crunch or healthy snack try a handful of raw almonds or pecans.

For Food Sensitivity Testing Call (480) 237-3889

Person bent over showing the need for prolotherapy phoenix arizona

Prolotherapy, Keeping You Active

Prolotherapy Phoenix Arizona

Today’s athletes are pushing their bodies even harder than before. With minimal time to really recover and no offseason with club sports around the corner or training day in and day out, it’s just a matter of time before ones body start to break down. As you stress the muscles and joints of your body, your ligaments and tendons can get over stretched causing pain at the site they insert into the bone, called the enthesis.

Prolotherapy is a great first line of treatment for athletes of all ages who suffer from acute, chronic or even overuse injuries (tendonitis).

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a woman grabbing her ankle showing the importance arizona foot and ankle specialists

Don’t let an ankle sprain keep you out of the game

Arizona Foot and Ankle Specialists

No matter the sport or the level of competition you probably have suffered from an ankle sprain at least once. According to the AAOS, roughly 25,000 people sprain their ankle every day. In one study, they found that ankles sprains are the single most common injury of high school athletes, accounting for one out of every six high school related injuries.

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Concussion Treatments Arizona

Concussions

Concussion Treatments Arizona

Concussions have been a hot topic in sports the past couple of years. As many of you may have recently heard in the news a potentially future NFL star has just retired after one year of play due to the risks of brain damage and the possible affects later on in life. According to the University of Pittsburgh’s Brain Trauma Research Center, there are more than 300,000 sports-related concussion a year in the U.S. They also state that if your a high school athlete there is a 19% chance of sustaining a concussion if you play a contact sports. For high school football players specifically, 34% of them have suffered one concussion while 20% of high school football players have suffered multiple concussions. But did you know that football is not the only sport where concussions occur.

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