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Dr. Kim Carlucci

Hi! I practice as a chiropractor in Montclair, NJ since 1997! Before that I was a Cancer research scientist for New England Deaconess Hospital. I have trained in functional medicine and sports chiropractic. I have a mission to help people IGNITE their true healing potential. We were born equipped with everything we need to stay healthy. Are you having a health crisis? Hit me up. I am sure I can help.

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6/11/2023 0 Comments

YES! YOUR BODY WAS MADE TO HEAL ITSELF

Chiropractors have been helping people perform their best for over 125 years. Many things have changed since the
beginning, but the one thing that remains constant is our commitment to helping people find relief from pain and
improve their quality of life without drugs or surgery.

Your body's ability to heal is truly incredible, and at the center of this healing ability is a strong connection between
your brain and body.

Your brain and body are connected by a perfectly complex system of nerves that control and coordinate everything
that happens in your life. Physical, mental, and chemical stressors can all wreak havoc on your body's ability to
process information. Such disruptions can lead to pain, decreased functional abilities, and, in some cases, even
chronic disease.

Did you know.
Wellness is the act of practicing daily healthy habits, not merely the absence of pain. Lifestyle factors
drive about 80% of chronic diseases. Chiropractors have been trained to identify the lifestyle factors that may lead
to health challenges and to help you address them proactively.
You may think of chiropractors as the doctors who just adjust your back, but the truth is that chiropractic care can
offer you much more!

Working with your chiropractor to find opportunities to be more proactive with your health
will lead to better results, a higher quality of life, and a more positive approach to living.

If you believe in the body's
incredible healing ability like we do, it's time to get adjusted in more ways than one. Give us a call today! 973-744-9880

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9/10/2023 0 Comments

Vertigo and This Common Vitamin Deficiency

Vertigo and This Common Vitamin Deficiency
Thanks to Dr. Ronald Grisanti D.C., D.A.B.C.O., DACBN, MS, CFMP for this article and insightful information.

A study in the journal Neurology explained that many who suffer with benign paroxysmal positional vertigo (BPPV) may discover that a vitamin D deficiency may be at the root of the illness.
BPPV develops when crystals in your inner ear that make you sensitive to gravity become dislodged causing that so common dizziness and nausea.

Symptoms are usually triggered by changes in your head's position when you lie down or sit up. Around 1.6% of Americans experience BPPV annually.

The most common treatments are Epley and Semont maneuvers which provide an 80% cure rate. They work by moving the troubling crystal into a more stable location.

Although the above common treatments have a high success rate, the BPPV often recurs causing disability and much frustration.
Thanks to researchers at Seoul National University College of Medicine, it has been found that taking 500 IU of vitamin D and 500 mg of calcium twice daily can reduce annual recurrence by 45% if a patient has a vitamin D blood level below 10 nanograms per milliliter, and by 14% if his or her D level is 10-20 ng/mL.

The overall prevalence rate of vitamin D deficiency was 41.6%, with the highest rate seen in blacks (82.1%), followed by Hispanics (69.2%).
We think the sedentary, indoor lifestyle of most Americans makes it more likely to have a vitamin D deficiency.
I personally like to see Vitamin D, 25-Hydroxy levels between 60 ng/ml to 80 ng/ml.

If you experience ongoing or intermittent dizziness, ask your doctor about the Epley and Semont maneuvers. Then get a vitamin D blood test and start taking supplements if your level is low.
I also recommend taking vitamin D3 with K2.

Also, do not overlook the benefits of short periods of sunlight on the skin and eye (retina). I recommend at least 15 minutes a day, darken skinned people need to be in the sun longer. This is no sunscreen, and as much skin showing as possible. If you live in Northern America, the months between the end of September through early May need supplementation due to the lack of direct sunlight and the trajectory of the sun on that area of the earth.

** Always consult with a physician or healthcare practitioner with significant training in nutritional, integrative and/or functional medicine before taking a new supplement.
You can find a qualified and certified functional medicine practitioner by going to: www.FunctionalMedicineDoctors.com
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4913711/
https://www.nature.com/articles/s41598-021-96445-x
https://pubmed.ncbi.nlm.nih.gov/35878631/
https://www.aan.com/PressRoom/Home/PressRelease/3811
https://www.frontiersin.org/articles/10.3389/fneur.2022.915239/full
https://jamanetwork.com/journals/jama/article-abstract/2772275
https://pubmed.ncbi.nlm.nih.gov/21310306/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613455/ ;

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8/10/2023 0 Comments

What Is Anabolic Fasting, and Who Should Try It?

What Is Anabolic Fasting, and Who Should Try It?

What if there was a way to fast that not only helps you lose weight but also builds muscle? Enter anabolic fasting, a game-changing approach that's taking the health and fitness world by storm.
Unlike traditional fasting methods, anabolic fasting aims to boost your metabolism and help you burn fat while preserving muscle. Curious to know more? Stick around as we delve into what makes anabolic fasting unique and who stands to benefit the most from it.

What is Anabolic Fasting?
Anabolic fasting is not your run-of-the-mill fasting regimen. It's a hybrid approach that combines the best of both worlds: the fat-burning benefits of fasting and the muscle-building advantages of anabolic eating. But how does it work?

The Science Behind It
The idea is to cycle between periods of fasting and eating, much like intermittent fasting. However, the twist here is the focus on anabolic foods during the eating window. These are foods that help you build muscle, like lean proteins and complex carbs. The goal is to increase metabolism and optimize your body's ability to burn fat.

The Anabolic Edge
What sets anabolic fasting apart is its focus on preserving muscle mass. Traditional fasting methods can lead to muscle loss, but anabolic fasting aims to prevent that. By carefully selecting what you eat during your eating windows, you can maintain your glycogen supply, which is crucial for muscle preservation.
In a nutshell, anabolic fasting is designed to give you the fat loss benefits of fasting without the muscle loss. It's like having your cake and eating it too, but in this case, the cake is probably a protein shake.

Who Should Try Anabolic Fasting?
Anabolic fasting isn't a one-size-fits-all solution. It's particularly beneficial for certain groups of people.

Athletes and Bodybuilders
If you're an athlete or bodybuilder, anabolic fasting can be a game-changer. The approach helps maintain muscle mass while shedding fat, making it ideal for those looking to optimize their physique.

Busy Professionals
Don't have time for complex meal plans? Anabolic fasting simplifies your eating schedule, making it easier to stick to a regimen even with a hectic lifestyle.

Those Looking to Improve Metabolism
If you've hit a plateau in your weight loss journey, anabolic fasting can give you the boost you need. By cycling between fasting and anabolic eating, you can kickstart your metabolism and break through the stall.

Individuals with Controlled Medical Conditions
Always consult a healthcare provider before starting any new diet, especially if you have existing medical conditions. Anabolic fasting can be beneficial but should be done under medical supervision.

How Does Anabolic Fasting Work?
So you're intrigued by anabolic fasting and you're wondering how to get started. Let's dive into the nitty-gritty and break it down step by step.

The Fasting Window
First up is the fasting window. This is the time frame where you abstain from all caloric intake. Common fasting windows range from 16 to 20 hours, depending on your comfort level and lifestyle.
During this time, it's crucial to stay hydrated. Water, herbal teas, and black coffee are your best friends. They not only keep you hydrated but also help suppress hunger pangs that might creep in.

The Eating Window
Next, we have the eating window. This is when you get to eat, but it's not a free-for-all. The foods you choose here will determine how effective your anabolic fasting will be.
Opt for foods that are high in protein and low in carbs. This will help you build muscle and burn fat more efficiently. Foods like lean meats, fish, and legumes are excellent choices.

What to Eat
During your eating window, you'll want to focus on foods that help you achieve your anabolic goals. Think lean meats like chicken and turkey, fish like salmon and tuna, and plant-based proteins like lentils and chickpeas.
These foods not only provide the protein needed for muscle growth but also come packed with essential nutrients and vitamins. It's a win-win for your body and your fitness goals.

What to Avoid
Now, let's talk about what to steer clear of. Sugary snacks, processed foods, and high-carb items are a no-go. These can spike your blood sugar levels and mess with your metabolism, derailing your anabolic fasting efforts.
Instead, opt for whole, unprocessed foods that are low in sugar and high in nutrients. This will help keep your blood sugar levels stable and your metabolism humming along.

Exercise Timing
Exercise plays a crucial role in the success of your anabolic fasting regimen. The timing of your workouts can make or break your results.
Aim to work out just before your eating window opens. This takes advantage of the natural anabolic state your body enters post-workout, allowing you to maximize muscle growth and fat loss.
By following these guidelines, you're setting yourself up for success in your anabolic fasting journey.

ChiroThin and Anabolic Fasting
So you're all set to try anabolic fasting, but what if you could give it an extra boost? That's where ChiroThin comes in. Developed by ChiroNutraceutical, this program is designed to complement fasting regimens like anabolic fasting.

The ChiroThin Advantage
ChiroThin focuses on low-glycemic foods and natural dietary supplements that aid in blood sugar stabilization and fat metabolism. When combined with anabolic fasting, ChiroThin can enhance your results, making your body more efficient at converting stored fat into energy.

A Comprehensive Approach
What sets ChiroThin apart is its holistic approach. The program includes dietary and behavioral modification guidance, ensuring that you're not just losing weight but also adopting a healthier lifestyle.
By integrating ChiroThin into your anabolic fasting regimen, you're taking a comprehensive approach to health and weight loss.

Make the Change Today
Anabolic fasting offers a unique blend of fat loss and muscle gain, making it a compelling choice for those looking to optimize their physique. When you add the ChiroThin program to the mix, you're not just doubling down on your efforts; you're setting the stage for a healthier, more sustainable lifestyle.
Ready to seize this opportunity? Click here to kickstart your weight-loss.

Yours in health,

Dr. Kim Carlucci

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26/9/2023 0 Comments

How to Measure One Portion of Food By The ChiroThin TeamAugust 18, 2023

Have you ever mindlessly snacked on a bag of chips or finished off an entire pint of ice cream in one sitting? It’s easy to do when you’re not paying attention to portion sizes. And, as you might know, paying attention to portion sizes is one of the most important aspects of losing weight and healthy eating.

That’s why it’s important to know how to measure one portion of food. Doing so allows you to keep yourself accountable for your eating and make healthier choices.

But what exactly is a portion size? How much should you be eating of certain foods?

That’s what we’re about to answer. This quick nutrition guide will break down the basics of portion control and give you some helpful tips for measuring your food. With a little effort and attention, you can maintain a healthy lifestyle and still enjoy the foods you love.

Why Portions Matter When Losing Weight When

we talk about weight loss as it relates to healthy nutrition, we’re basically talking about burning more calories than we consume. And if we consume more calories than we need, those excess calories get stored as fat in our body, which leads to weight gain.

While you can count and track calories, measuring a portion size is another effective way to ensure you’re getting the right nutrients and calories as part of a healthy eating regime or pre-planned diet.

This is because we often tend to underestimate the amount of food we eat, and as a result, we consume more calories than we need. For instance, a standard restaurant portion can contain two to three times the calories we should eat in one meal.

But, when we control our portions, we can reduce the calories we consume, which can help us lose weight. Therefore, it’s essential to measure our food portions accurately.

Basically, the bottom line is that controlling portions is vital when trying to lose weight as it helps you consume fewer calories.

How to Measure One Portion of Food

So, you need to measure one portion of food.

If you’ve ever tried to do that, you likely know it’s challenging to measure out servings correctly and precisely.

First, check the portion size of whatever you’re eating. Typically, these are listed in grams on the packaging. Depending on what you’re eating, you might find it listed in cups or ounces, though.

Once you know the precise portion size, try the following measuring methods to see which works best for you.

Cups and Spoons

Measuring cups and spoons are a convenient and easy way to measure food portions. Use a cup to measure rice, pasta, cereal and a tablespoon for peanut butter and olive oil. Measuring scoops can also be useful for measuring cookie dough and ice cream.

Scale

A food scale is perhaps the most effective way to measure portions, especially meat and fish. The recommended serving size for meat is typically 3 to 4 ounces, so weighing it to avoid overeating is essential.

Ensure to weigh the cooked meat, not the raw, as the weight will change after cooking. Ultimately, though, whether you’re measuring meat, veggies, cereal, or any other type of food, a scale allows you to get one of the most accurate measurements.

Fist

Believe it or not, your fist is approximately the size of one portion of veggies or fruit. So, if you’re cooking up an array of veggies or serving up a fruit salad, use your fist as a guide to measure out what you need.

Comparison

Comparing portion sizes to everyday objects is a good (albeit not perfect) way to measure portion sizes if you’re in a pinch. For example, one serving size of cheese is about the size of four dice, while a serving of peanut butter is the size of a ping-pong ball.

To ensure the accuracy of this measuring technique, you’ll need first to be familiar with the portion sizes of the healthy foods you eat. For example, this technique works okay if you’re used to measuring portions using a scale or cups and need to measure some veggies for lunch on the go.

However, we ultimately recommend opting for a method yielding more precise, consistent measurements.

How to Complement Healthy Portion Sizes

Measuring portions is important when trying to lose weight and become healthy, but it’s not the only factor to consider. Choosing the right foods and exercising regularly are just as important. Here are some tips to complement your healthy portion sizes.

Follow a Fitness Routine

In addition to adjusting your portion sizes, exercise is crucial for weight loss and overall health.

Exercise can help boost your metabolism, burn calories, and improve your physical and mental health. According to the Centers for Disease Control and Prevention, adults need at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week.

Choose the Right Foods

You can measure one portion of food and still not lose weight if it’s not the right kind of food. Focus on foods rich in nutrients like fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential vitamins, minerals, and fiber while keeping you full and satisfied.

Be Mindful of Your Macros

Macronutrients, or macros for short, are the three nutrients that provide calories: protein, carbohydrates, and fats.

Eating a balanced diet that’s rich in all three macro-nutrients is important to ensure that your body is getting the nutrients it needs to function properly.

Be mindful of your macros and aim for a balanced intake that meets your needs.

Start Your Health Journey

Ultimately, learning to measure one portion of food is an essential skill that can make a huge difference in your overall health and well-being. By correctly measuring your food portions, you can eat a balanced diet, maintain a healthy weight, and reduce your risk of chronic diseases such as diabetes, heart disease, and cancer.

However, as mentioned, it’s only one small part of living a healthy life and losing weight. Are you ready to get started on the path to a healthier you?

Contact our office for chiropractic care or chirothin weight loss solutions.

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5/6/2023 0 Comments

10 Dangerous Health Effects of Being Overweight

By The ChiroThin TeamApril 22, 2019weight loss

Currently, more than 1 in 3 adults in the US is obese. Being obese means you weight at least 20% more than what is ideal for your height. And being obese or overweight is the second leading cause of preventable death in the United States – second only to tobacco use. But it’s not just mortality. Being overweight can lead to a whole mess of health problems and effects. Read on to learn about 10 of the most dangerous health problems that come with being overweight.

1. Trouble Breathing
Being overweight means that you have a larger body and having that larger body can prevent your lungs from working properly. How? By making it hard or impossible for your lungs to expand fully. This means that your breathing muscles may not work as well – which prevents you from being able to inhale enough air. This means you may get easily winded or find yourself out of breath when doing simple things like climbing stairs. Being overweight can also make asthma symptoms and COPD worse.

2. Fatty Liver Disease
Obesity leads to insulin resistance which is believed to be linked to all stages of Nonalcoholic fatty liver disease. Basically, when you’re overweight fat builds up everywhere in your body. Fat can even – and does – build up in your liver. This can lead to any of the following: Fatty Liver: Also known as steatosis, this is the accumulation of fat in the liver. Nonalcoholic steatohepatitis: When fat in the liver causes liver inflammation. Cirrhosis: This is irreversible and advanced scarring of the liver that results from chronic inflammation of the liver. It has been found that your BMI correlates with the amount of liver damage you will suffer. The higher your BMI, the greater the liver damage.

3. Osteoarthritis
Obesity is the number one risk factor leading to osteoarthritis. Being overweight puts more strain on your joints and on the cartilage that protects the ends of your bones. This strain can cause pain and stiffness. Reducing your body fat by even a little bit can take pressure off your hips, lower back, and knees – leading to a decrease in that strain on your joints.

4. High Cholesterol
Yes, your genes have a role in your cholesterol – but so does your environment. What you eat and how much you exercise can play a huge role in your cholesterol levels. If you eat foods with soluble fiber they’ll help fill you up so you eat fewer calories and help get your cholesterol down. If you eat a diet that is high in fat you are increasing your risk of both obesity and high cholesterol. And being overweight tends to increase bad cholesterol.

5. Gallstones
Gallstones happen when bile (a digestive fluid) doesn’t move through your gallbladder when it should and, instead, hardens into gallstones. The most common type of gallstone is made up of cholesterol. This means that your high cholesterol, which can be caused by being overweight, puts you at risk for gallstones. Additionally, the distribution of fat in the body can also lead to gallstones. Men and women with more fat in their bellies tend to have a greater chance of developing gallstones than those who don’t. The risk of gallstones can be lowered with weight loss.

6. Type 2 Diabetes
As mentioned earlier, being overweight leads to insulin resistance. Basically, your body can still make insulin but your cells can’t use it properly to get glucose out of your blood. These higher-than-normal glucose levels lead to type 2 diabetes. This can also lead to problems with your heart, nerves, and eyes as complications from diabetes and insulin resistance. More than 90% of type 2 diabetics are overweight or obese.

7. Gout
Gout is when built-up uric acid forms needle-like crystals that make joints hurt. The likelihood of a gout flare goes up correspondingly to the number on the scale. This is especially true when you have high cholesterol or high blood sugar. The reason this happens is that the more you way the less your body is able to efficiently remove the uric acid through the kidneys.

8. Being Overweight Means High Blood Pressure
Being overweight means that your heart has to work harder – pump harder – to get blood to all of your cells. And that extra work can be damaging to your artery walls. This happens because the extra fat in your body needs more oxygen and nutrients in order to live, which is what increases the workload to your heart – circulating more blood to the fat tissue. Additionally, being overweight can raise your heart rate and reduce your body’s ability to move blood through your vessels – which can also contribute to high blood pressure.

9. Kidney Disease
Your kidneys’ job is to filter blood and help control your blood pressure. But when fat builds up inside them it presses on the blood vessels and prevents them from doing their job. Fat can also clog the vessels that bring blood to them. This inability of your kidneys to do their job leads to a dangerous buildup of waste in your body, which can lead to kidney disease.

10. Sleep Apnea
If you have a chubby neck it can narrow your airway. This makes it harder to breathe at night and can lead to loud snoring or even cause you to stop breathing for several seconds over and over. This means that you aren’t getting the peaceful sleep your body needs to function. And that can lead to mood, memory, and heart problems. Final Thoughts Now that you know the perils of being overweight it’s time to do something about it! Shedding pounds can help prevent, slow, or even reverse many of these health problems.

Contact us to find out more about chirothin and other programs that may be right for you.

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1/6/2023 0 Comments

Another AMAZING recipe for you to try this weekend and it's Losing Phase approved!

Another AMAZING recipe for you to try this weekend and it's Losing Phase approved!

Are you craving a tasty and healthy dish that's free from added sugar and oil? Look no further because we have the perfect recipe for you!

Here's what you'll need: 4 boneless, skinless chicken breasts Juice of 2 lemons 2 tbsp low-sodium soy sauce 2 cloves of garlic, minced 1 tsp paprika ½ tsp black pepper ½ tsp dried oregano ½ tsp dried thyme Salt to taste Fresh parsley for garnish (optional) |

Let's get grilling with these simple steps:

Combine the lemon juice, soy sauce, minced garlic, paprika, black pepper, dried oregano, and dried thyme to make a tangy marinade. Place the chicken breasts in a dish or resealable bag and pour the marinade over them. Make sure each breast is coated well! Marinate in the fridge for at least 1 hour or overnight for extra flavor. Preheat your grill to medium-high heat. Remove the marinated chicken from the fridge and let it rest for 15 minutes at room temperature. Sprinkle salt evenly over the chicken breasts on both sides. Grill the chicken for about 6-8 minutes per side until the internal temperature reaches 165°F (74°C). Remember, juicy chicken is key! Once cooked, let the chicken rest for a few minutes before serving.

Serve these mouthwatering grilled chicken breasts with a side of steamed veggies, grilled asparagus, cauliflower rice, or a fresh green salad. It's a wholesome and satisfying meal!

Pro tip: For an extra touch, garnish with fresh parsley. It adds a burst of freshness to your plate!

What are you waiting for? Fire up that grill and enjoy a healthy and delicious meal with this amazing grilled chicken recipe.

Dr. Kim Carlucci
86 Valley Road, Montclair, NJ 07042
973-744-9880 www.Carluccichiropractic.com

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1/6/2023 0 Comments

Why maintenance care for a pain free spine?

Smart Research Review: The Nordic maintenance care program: maintenance care reduces the number of days with pain in acute episodes and increases the length of pain free periods for dysfunctional patients with recurrent and persistent low back pain.

Click here for NORDIC study

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29/5/2023 0 Comments

Attention all BBQ enthusiasts and health-conscious individuals!

Are you passionate about grilling up mouthwatering dishes while staying mindful of your weight loss goals? We have an exciting announcement just for you! Introducing our incredible Smoky Spice Rub, a perfect blend of flavors designed to satisfy both your BBQ cravings and your commitment to a healthier lifestyle.
Crafted with utmost care, our Smoky Spice Rub combines an array of tantalizing spices and aromatic herbs, creating a culinary masterpiece that will leave your taste buds begging for more. The best part? It's sugar-free and fat-free, allowing you to indulge in the flavors you love without derailing your weight loss journey!
Are you ready to unlock the full potential of our Smoky Spice Rub? Follow these simple steps and prepare to be amazed:
Step 1: Gather the ingredients
2 tablespoons smoked paprika
1 tablespoon garlic powder
1 tablespoon onion powder
1 tablespoon ground cumin
1 teaspoon ground black pepper
1 teaspoon chili powder
1 teaspoon dried oregano
1 teaspoon sea salt
Step 2: Mix it up
In a small bowl, blend all the ingredients together until they form a harmonious symphony of flavors.
Step 3: Rub it in
Take your preferred lean meats, such as chicken, turkey, or even fish, and generously apply the seasoning rub. Allow the flavors to meld with the meat for at least 30 minutes, infusing it with irresistible taste.
Step 4: Grill to perfection
Fire up the grill and cook your marinated meat to perfection. As the smoky aroma fills the air, revel in the knowledge that you're enjoying a delicious, weight-conscious BBQ experience. The result? Savory, flavorful dishes that will amaze your taste buds and keep you on track with your weight loss goals.
Whether you're a dedicated BBQ enthusiast or on a mission to shed a few pounds, our Smoky Spice Rub is here to elevate your grilling game while supporting your wellness journey. Join us in celebrating the marriage of sensational flavors and mindful eating!
Share your BBQ successes with us and let us know how our Smoky Spice Rub has become an essential part of your weight-conscious grilling adventures. Get ready to savor the incredible taste while staying on track towards your goals!
#BBQEnthusiasts #HealthyBBQ #WeightLossJourney #SmokySpiceRub #MindfulEating #GrillWithFlavor #ChiroThin

JOIN CHIROTHIN

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13/5/2023 0 Comments

How to Start an Exercise Routine (And Stick to It!)

Wanting to live a healthier and more active lifestyle is a noble goal. Finding an exercise routine you’re excited to follow can help you live the healthy and active lifestyle you’ve always dreamed of. Unfortunately, it’s often much easier to say that you want to have a daily exercise routine than it actually is to keep one.
Have you found yourself starting and stopping workout routines? If so, this is a post you have to read.
We know how difficult it can be to stick to an exercise routine. That’s why we’re going to give you our best tips on how you can finally stick to the routine you’ve made for yourself.
Have a Dedicated Workout Area
Are you interested in starting a home exercise routine? Working out at home can make it easy to squeeze routines into your busy day, but finding a way to stick to it can be difficult.
We highly recommend making a designated workout area in your home. You don’t need a lot of space to workout. Sometimes just having a corner of the room where you can store all of your equipment can help.
When you have a part of your home that’s solely made for working out it can be easier to stick to your routine. You won’t have to spend time trying to find an area to set things up. You’ll be able to easily pick up your weights, mat, and other equipment and get started!
Having a special area of your home that’s dedicated to workouts can also help get you in the right mindset to work out. You’ll start to subconsciously associate the area with exercise, and once you enter it you’ll be ready to start your routine.
Eat a Proper Diet
We know that you’re interested in working out, but eating well and having a successful workout routine go hand in hand.
The food that you eat can drastically influence your performance when you exercise. Junk food is full of empty calories and it lacks the essential vitamins and minerals you’ll need to stay active.
If you’re serious about working out focus on adjusting your diet. Eating a diet that’s full of lean protein, fruits, vegetables, and healthy grains can keep you energized and help you burn fat.
Supplements are also an important part of your diet. Give your body the extra boost it needs by adding ChiroThin to your daily nutrition routine.
Pace Yourself
When some people decide that they want to get into a workout routine they pull out all the stops. They dedicate themselves to daily lengthy runs, intense weight lifting routines, and sign up for every class their gym offers.
If you start your workout routine too intensely you’re almost guaranteed to set yourself up for failure. Exercise burnout can occur if you work your body too hard too fast.
People that haven’t worked out in years can’t expect to run a 5K a week after they start their routine. If you set goals that are too lofty you’ll feel bad when you don’t meet them and can further sabotage your weight loss routine.
Start off your routine slowly and add on to it as time goes on. Gradually increasing the length and difficulty of your workout lets you work at your own pace and gives you the energy and confidence to constantly improve.
Set Clear Goals
Starting a workout routine because you want to be healthier and more active is a good reason to start exercising, but it may not be enough to keep you motivated. If you want to stick to your routine focus on what goals you want to achieve by working out.
Do you want to be able to lose 10 pounds in six weeks? Do you want to be able to cut your mile run time in half? Are you interested in toning your arms and back?
When you start thinking of exercising in terms of reaching goals you’re able to stay motivated and can focus on getting results. Goals also have the adding benefit of adding a little legitimacy to your work. Since you’re working towards something concrete and not a vague idea it’s easier to focus on reaching them.
Find a Workout Buddy
Friends can be a great support system when you’re focused on losing weight. If you want to stick to your routine and spend more time with friends consider getting them involved in your exercise routines.
The right friend can help hold you accountable. You’re more likely to stick to your exercise routine if you’re going to be working out with a friend. You won’t want to let them down, and you’ll be looking forward to spending time with them.
Friends can help keep you motivated and can give you the push you need to get through tough parts of your routine. You’ll be able to support each other and will be happy to cheer each other on.
Switch Things Up
Changing things may seem strange when you’re trying to stick to a routine. The truth is that adding a little variety to your routine could be what helps you stick to it.
Eventually, even the best exercise routines will start to get old. You’ll get used to the exercises you’re doing and eventually, they won’t be as impactful. You’ll stop seeing results, get bored, and abandon your routine.
Trying out new exercises gives your body a new challenge and it helps keep things exciting. Consider adding a new exercise to your routine every six weeks to shake things up and give yourself something new to do.
Start Your New Exercise Routine Today
Sticking to an exercise routine can be difficult, but if you follow the tips in this post you’ll find yourself building an exercise habit you’ve always dreamed of. If you focus on pacing yourself, eating well, and setting goals you’ll be on your way to keeping your schedule.
Are you ready to get started on the path to a healthier you? Learn more about the ChiroThin weight loss program to decide if it’s right for you! And then find a ChiroThin doctor near you to get started.

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12/5/2023 0 Comments

6 Healthy Meal Prep Ideas to Try in 2023

Although most people know how much value people place on losing weight, the numbers in the weight loss industry really bring this into focus. Every year, the weight loss industry in the United States alone earns more than $4 billion! More than 21,000 people in the country work in the weight loss industry to help people achieve their fitness goals.

Of course, many people invest in healthy meal prep ideas for reasons other than dropping a few extra pounds. However, no matter what attracts you to meal prep processes, you can enjoy all of the many benefits that come with them.
Some people are not sure how to start using meal prep strategies. Others are looking for new recipes and tips that will help them take their meal prep to the next level. Either way, read on to learn all about these healthy meal prep ideas you can try in 2023!

1. Try Overnight Oatmeal

Sometimes, the best meal prep ideas are the simplest. If you are starting your meal prep process for the first time, then this can be the best recipe to start with.
One of the fantastic things about prepping oatmeal is that you can leave some of the preparation decisions for later. All you have to do is cook up a batch of oatmeal and add any ingredients you are sure you will want to have for every portion. For example, you might add some nuts and seeds, or cinnamon, sugar, or other spices.
If you want, you can go ahead and add fruits and other toppings. However, you can also leave some of the final touches for later. When you pull out a portion of your meal prep oatmeal, you can enjoy it as is or add a few toppings at the end.
Adding a little fruit or yogurt to your oatmeal can add delicious flavors that you can vary from day to day.
Some people are worried that if they focus on healthy living and meal prep, they will not enjoy as much variety in their meals anymore. The versatility of oatmeal allows you to avoid this problem.

2. Enjoy Mason Jar Salads

To enjoy your mason jar salads, start by putting your dressings at the bottom. Then, you can add your greens and other vegetables on top.
When you use this strategy, you can wait until you are ready to enjoy your salad before you shake it up and spread the dressing on everything. This can help keep your salad fresh and crisp.
You can also wait until later to add your dressing based on your mood. This way, all you will need to do during your meal prep is fill your jars with unadorned salad.

3. Prep a Delicious Stir Fry

We have so far focused on a couple of recipes you can change at the last minute to suit your mood. However, most people find that they are more than happy to enjoy the same delicious and healthy meals multiple times each week.
Try making a chicken and vegetable stir fry and seeing for yourself how enjoyable it can be to have such a satisfying meal whenever you feel like it. All you have to do is dice chicken breast and some vegetables like bell peppers, broccoli, or carrots.
Then cook them in a pan with olive oil and add spices like pepper, salt, garlic, and ginger. You can combine the result with some rice or quinoa for a full-blown entree experience until you run out.
Although this recipe is less versatile, you can still add in a few of your favorite spices before eating if you like.

4. Enjoy a Variety of Chilis

To meal prep your chili, simply brown some ground turkey in a pot with onions and garlic. Once the meat is done cooking, you can add canned tomatoes, kidney beans, and chili powder. After it simmers for about 30 minutes, you will be ready to portion out your chili into the desired number of portions.
You can also mix up this recipe by adding different meats or spices based on your preferences.
5. Indulge in Roasted Vegetable BowlsIf you want a meal with lower calories, then roasted vegetable bowls can be a top choice. Some people also like roasted vegetables because they can indulge without worrying that they are getting more calories than they want. People often succeed with the ChiroThin approach when they find ways to enjoy the process as well as the incredible results it can provide.
Start by roasting some of your favorite vegetables, like sweet potatoes, brussel sprouts, broccoli, and cauliflower in the oven with olive oil and spices. If you like, you can add some extra olive oil with no guilt.
Serve your roasted vegetables with rice, quinoa, or avocados for a satisfying treat!

6. Prep Delicious Egg Meals

Another simple meal prep recipe is egg muffins. Simply whisk up as many eggs as you like with some vegetables and seasonings and then cook them in a muffin tin. This way, you can have your portions of egg muffins ready to go with no added labor.
Try the Most Powerful Healthy Meal Prep IdeasAlthough many people struggle with weight loss, using the right healthy meal prep ideas can be a powerful tool that makes the process much easier. As long as you have access to healthy and convenient food, you will find it much easier to satiate your appetite without breaking your health goals. On top of that, many people fall in love with the time they save when they invest in healthy meal prep.

Are you ready to get started on the path to a healthier you? Click here to learn more.

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