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Time to Make a Few Changes and Start Eating Healthier

By Stephen R. Farris

When it comes to losing weight and eating healthy, it can be difficult to figure out what foods are good for you and those that are not.

Some foods that claim to be healthy, yet are sold in cans, jars, or packages, are probably highly-processed and contain hidden sugars and other additives that work against your goal of losing weight. Always read the labels if purchasing high-processed foods. 

Instead of processed or packaged food products, shift towards fresh foods, such as fresh fruits, raw vegetables, and leaner cuts of meats. Here's a few of those items you might consider incorporating into your daily diet.


For the older generation, eggs were considered a healthy food, but sometime -- if memory serves -- during the 1970s, eggs took a beating so to speak, since they contain both protein and fat. However, because of the fat, that made eggs fall into the category of "bad" cholesterol. Thankfully, that thinking has changed. But even though eggs are loaded with nutrients such as choline, Vitamin D, and at least six grams of protein, you should limit your consumption of eggs to 7-12 per week. Just to keep your cholesterol in check.

Leafy Greens

Leafy greens provide your diet with fiber, nutrients, and micronutrients. They're great cooked as a side dish, or you can add or mix with other types of vegetables. Leafy greens you should look for when shopping are kale, spinach, Swiss chard, collard greens, and a few other varieties.


Salmon is a great meat choice for any meal. It's loaded with protein and rich in omega-3 fatty acids, which is known to aid in the reduction of inflammation. Salmon is also a good way to get your dose of iodine, a nutrient that helps your thyroid function properly. You can also get protein, omega-3 fatty acids, and iodine from other seafood such as mackerel, tuna, trout, sardines, and other varieties.

Don't Skimp on These Vegetables

Just as important to include leafy greens into your daily diet, don't forget the cruciferous veggies. Cruciferous veggies include your broccoli, cauliflower, cabbage, and Brussels sprouts. Cruciferous veggies are high in fiber, and contain a small amount of protein. 

These are just a few food items you might want to add to your daily diet. Always check with your doctor and/or chiropractor before starting any diet program. They may have tips and suggestions that can aid with your healthy eating plan.  

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Queen Creek, Ariz.

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