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10 Lifestyle Changes to Keep the Weight Off in 2019

Many people focus on how to lose weight.

But it’s important to note that 95 percent of people who lose weight, end up regaining the weight later.

Therefore, it could be argued that keeping the weight off is sometimes harder than losing it in the first place.

That’s why you need to remember that maintaining a healthy weight is not only about cutting your calories and running more.

Instead, it’s about leading a healthy lifestyle. Let’s go through the top 10 lifestyle changes you need to make to be healthy in 2019.

1. Drink Plenty of Water

We know there are many health benefits of drinking lots of water.

But, did you know that dehydration can slow down your metabolism? This can have a negative effect on weight loss.

It is recommended to drink a glass of water before you eat your meals. This is because drinking water regularly can increase your metabolism by up to 30 percent, which helps you lose weight.

It has been discovered that the link between weight loss and water consumption is particularly strong among middle-aged and elderly adults.

2. Prep Your Meals in Advance

Research shows that people who plan and prepare meals in advance are more likely to have a healthy diet and lifestyle.

Instead of searching through the refrigerator every time you want a meal or a snack, planning your meals in advance can improve your capacity to count calories.

It’s easy to come home from a day’s work exhausted and to fall off the wagon. This is exactly the kind of circumstances in which you’re going to opt for comfort foods.

3. Swap Your Café Latte for a Green Tea

Many people are shocked to hear how unhealthy the morning café latte can be for you. There are always healthier alternatives out there for you to enjoy.

Drinking green tea has grown in popularity in recent years among Americans looking for a healthy hot brew.

Green tea has been found to stimulate fat oxidation, which increases your metabolism. If you could get into the habit of regularly drinking green tea, then you could be onto a winner.

4. Cook Delicious Food

One of the biggest myths of a healthy and low-calorie diet is that the food can’t eat delicious meals.

In fact, you’re more likely to keep your weight off if you enjoy what you’re eating. You have something to look forward to – a healthy meal.

Take advantage of the opportunity to develop a passion for fresh ingredients and exotic cooking. We also know that chili peppers can help to fight the build-up of fat in the body.

Therefore, you can lose weight by adding a little spice to your life.

5. Mindful Eating

When you eat do you really stop and taste it? You need to concentrate on how to mindfully eat your food.

If you want to lose weight, one of the tricks is to eat without distractions, such as watching TV and talking.

Too many diet recommendations focus on reducing calories. You should focus on enjoying the food you do eat, rather than cutting down your consumption overall.

Most of the time when you’re over-eating, you’re probably not paying attention. Change this if you want to keep off the pounds.

6. Physical Activity in Your Daily Life

It’s not rocket science to say that physical activity and exercise is important if you want to lose and maintain the loss.

And yet, now we know that exercise is not enough to lose weight and live a healthy life. Instead, you need to integrate physical activity into your lifestyle.

Skip the elevator and take the stairs. Walk to work instead of taking the car. Go visit your colleague on the upper floor of the office rather than calling ahead.

If you are going to exercise, the evidence points to the benefits of early morning workouts.

7. Track What You Eat in a Food Journal

If you record what you eat and when you can determine what your bad eating habits are. This is a really important way of living a healthier lifestyle.

This is all part of mindful eating. After you’ve enjoyed your meal, log what you had and the associated calories.

8. Don’t Eat Late at Night

You have probably heard the mantra: to eat breakfast like a king, lunch like a prince, and dinner like a pauper. There are debates about how much truth there is to this old saying.

However, it’s certainly true that eating late at night before bed is not a good habit if you want to reduce your weight. Therefore, snacking before bed should definitely be ruled out.

9. Dodge Simple Carbohydrates

What are refined carbohydrates?

This includes carbohydrates which have been removed on the nutritious elements, such as bran and fiber. For example, white bead, pasta, and white rice.

We know that eating high amounts of simple carbs can cause increases to your blood pressure. This has been found to cause cravings for food down the line.

Swap your simple carbs for whole grain alternatives.

10. Get a Good Night of Sleep

If you regularly have a poor night of sleep, you can be adding to your waistline, according to studies.

Making sure you get a good eight hours of sleep every night can improve your metabolism and general health.

Regular sleep patterns of over six hours or more could improve your ability to keep your weight off significantly.

Lifestyle Changes to Keep Weight Off

Many people focus on how to achieve weight loss. But, what about once you have already reached your desired weight. Then, the problem is how to keep the weight off.

By following our tips on lifestyle changes, you can ensure that you stay healthy to keep the weight off. You can discover more about our weight loss program here.

Recipes

Prep for Success: How Meal Prep Can Help You Lose Weight

Eating healthy meals can be a struggle for busy adults. It seems easier to grab a quick bite out during a busy day than take the time to prepare a meal.

In fact, 20% of Americans admit they eat out at least once a week. This means people are choosing convenience over control.

The good news is, with some simple meal prep strategies you can combine convenience and control. Meal prep allows you to create healthy recipes for easy access throughout the week.

Choosing healthy meal prep options over less healthy fast food also helps with weight loss. A study from the National Institute of Health found that regular meal prep was beneficial to weight loss and decreased obesity. How does meal prep help you lose weight?

Weight Loss Benefits of Meal Prep

When you choose to plan ahead, creating healthy meals for the week, you give yourself more control over what you’re eating. When you go into your week prepared, you cut out the need for quick fixes when hunger strikes.

Control Nutrient Intake with Healthy Meals

With prepared meals, you have control over the nutritional value of your meals. Every person is different when it comes to their weight loss needs. With some simple planning and ahead-of-time prep, you make sure the foods you need are available.

You have complete control over the types of food you prepare. This means you can create snacks, breakfasts, lunches, and dinners that will meet your schedule needs. This cuts down on the quick dash to the fast food line or prepared foods section of the grocery store.

If you know you’ll be on the run through the day, you can create meals that travel well. You can also have meals ready in the fridge when you get home, so all you have to do is stick it in the oven.

Whatever your schedule requires, you control the foods available. By planning around these schedule needs, you ensure a balanced diet throughout the day. You also have the ability to plan for portion control.

Meal Prep Makes Shopping Easier

When you start with a plan, it’s easier to pick the groceries you need for the week. You can go into the grocery store knowing exactly what you need. This means you can plan your meals around high-quality foods and cut out the need for unhealthy snacks and prepared foods.

Healthy meal prep involves using downtime to create ready-to-go meals around foods that promote weight loss and a healthy lifestyle. High protein, healthy fats, and nutrient-rich vegetables are a staple with meal prep.

By planning meals around these nutrient-rich foods, you cut out the guesswork. This means having several standard meal prep recipes to plan around.

Planning Healthy Meals Decreases Food Obsession

One of the biggest problems with traditional diet plans is the obsession that takes over. When you start worrying about what not to eat, your mind can become obsessed with the rules of the diet.

If you focus on having food ready for when hunger strikes, you can reduce that food obsession. Focusing on what you have rather than what you don’t relieves the stress involved with dieting.

Meal prep helps you relax about where your next meal is coming from. You have a plan, you have food available as soon as you’re hungry, and you don’t have to worry about on the spot calorie counting or nutrient analysis.

By planning ahead you relieve the stress involved with making good food choices. You can plan for high protein and healthy fat meals for those times you know you’ll have a slump. This can cut out some of those cravings that derail your weight loss efforts.

Meal Prep Allows for Variety

Let’s face it, when we eat on the go, choices are limited. Fast food and quick grab foods only have so many options. This doesn’t have to be the case with healthy meal prep.

By preparing foods ahead of time, you can create several options to choose from for each day. This will help banish that food boredom that can come with dieting.

Meal prep allows for creativity and variety through the week. This keeps you from giving up and choosing something unhealthy. Plus, you cut out the need to choose from burger, chicken, or tacos every day that comes with a fast food diet.

How to Meal Prep

If you’re new to meal prep, make sure you start simple. Start with the meal that causes you the most trouble to get used to the idea. Pick some easy meal prep recipes to start, and slowly build up your options.

By starting simple you give yourself time to get used to the idea of meal prep. It also helps to get your family involved. Discuss favorite recipes and dietary needs for everyone.

Another way to keep it up is to schedule the time. If you plan the time for meal prep, you’re more likely to stick to that schedule.

Pick a specific day and time each week to plan and prepare your meals. Stick to that schedule. Treat this time just like you would any other priority on your schedule.

It’s also a good idea to plan and schedule the meals you plan to create. Get the foods that require the most prep out of the way first, and move on to simpler foods.

Knowing what recipes you plan to create also helps. If you have several meals that involve chicken, you can cook it all at the same time and separate it for the individual recipes. Make meal prep as easy as possible for yourself so you can stick with the process.

Beyond Meal Prep-Creating a Healthy Lifestyle

Meal prep is just one aspect of creating a healthy lifestyle for weight loss and maintenance. To get the most out of your health goals, it’s important to educate yourself and get advice.

Dietary supplements can also help as you work towards those health goals. Programs that are supervised by health professionals can help you find the right supplements or lifestyle needs for your weight loss goals. For more information about dietary programs, check out the ChiroThin program and find a doctor near you to help you get started.

Weight Loss

How Restoring Gut Health Can Help You Lose Weight

Have you been having trouble losing weight?

You’re eating less and exercising, but nothing seems to be improving. If you can’t slim down, the problem might be coming from inside the gut.

That’s because a healthy body starts with a healthy stomach.

Good gut health affects every part of you. An unhealthy gut affects your mood, sleep, and your skin. It’s such a big part of your body’s overall health that doctors call it your “second brain.”

Poor gut health can also keep you from dropping weight.

Healthy stomach flora affects your entire body, including weight loss. Read on to learn how to restore gut health and why it helps you lose more weight.

What Does “Healthy Gut” Mean?

Lining your digestive system is trillions of bacteria cells. Some of this bacteria is good and healthy, and some are unhealthy.

Healthy bacteria in the gut does a lot for the human body.

Good bacteria fights off bad bacteria. Your stomach is basically ground zero for your immune system. This good bacteria also helps you digest food properly.

Because this bacteria does so much good, you obviously want a lot of it. A healthy gut flora means that you have an abundance of healthy bacteria cells.

When your gut is in good shape it will automatically start working harder for you. That includes helping you lose weight!

Gut Health and Weight Loss

Working on having a healthy gut is a great weight loss solution. For one, good bacteria helps with digestion.

The faster food breaks down, the better. Frequently having trouble making bowel movements? Then you’re not going to see weight come off very quickly.

You will also experience a lot bloating. When your gut is healthy people often notice the appearance of weight loss right away. Many have no idea how consistently bloated they are until it’s gone.

That’s not all good bacteria can do for weight loss. A strong lining of healthy bacteria in the stomach can block calories from being absorbed.

The fewer the calories your body absorbs the more weight you lose!

H. Pylori and the Hunger Hormone

Another benefit is that a healthy gut can curb your hunger.

A key microbe (a type of bacteria) in your stomach is H. pylori. After antibiotic treatment became common, H. pylori infections were cut in half.

The problem is that this bacteria keeps your body from producing too much ghrelin– also known as the hunger hormone.

When you feel hungry, that means your levels of ghrelin are high. When you eat, they should go down. But, if you don’t have enough H. pylori, they won’t lower as much.

This can cause you to overeat. Growing this kind of bacteria back into your system can help keep hunger at bay.

Now you know why you need good gut health to help weight loss. But, how does it get unhealthy in the first place?

The Causes of Poor Gut Bacteria

Gut health is partially based on genetics. Some people are just born with less good bacteria, while some lucky ones naturally have a lot.

Other than that, one way to cause poor gut health is to be eating too many “toxins.” Things like sugar, grains, unhealthy oils, and grain-fed dairy.

Less obvious ways to cause bad gut health is through having a C-section. Additionally, being under too much stress can cause gut problems.

Another way is through antibiotics.

Have you ever taken an anti-biotic and noticed that your digestive system seemed off-balance?

That’s because an antibiotic’s main job is to kill bacteria. That’s bad news for your stomach flora. It has no way to avoid killing off healthy stomach bacteria.

When taking an antibiotic, it’s especially important to also take a probiotic. Even if you aren’t on them, you should be thinking about probiotics.

The food industry adds a lot of antibiotics to the meat you eat. You’re probably ingesting enough of it to hurt your gut health without knowing it.

Luckily, there’s plenty you can do to counteract these effects.

How to Improve or Restore Gut Health

No matter how much damage you’ve done to your gut, you can always get it back on track. With some changes in lifestyle and food choices, you can increase the healthy bacteria and restore gut health.

Probiotic Supplements

Taking a daily probiotic supplement is an easy way to restore gut health. They introduce healthy bacteria into your stomach.

Probiotics are dosed as “billions.” You can start at a 20 billion daily dose. If that sits well, work your way up to 50-100 billion.

Be sure to get probiotics that need to be refrigerated. They’re much more effective than ones that aren’t.

You can also take a prebiotic supplement along with your probiotic. Prebiotics nourish the bacteria you introduced to your gut from the probiotic.

These two supplements do tend to be pricey. If you can afford it, it’s definitely worth it. If not, you should pay extra care to eat probiotic-rich foods.

Foods that Support Healthy Bacteria

Fermented food and drinks encourage healthy flora in the stomach and intestines. There’s a wide range of these types of foods you can try.

Kimchi, sauerkraut, and kombucha drinks are all fermented foods that restore gut health. Any kind of pickled vegetable also works.

Yogurt and the yogurt drink kefir should be introduced into your diet. Make sure that on the label it says it contains “live, active cultures.” Without these cultures, it’s not doing anything for your gut.

Are You Trying to Lose Weight?

Losing weight can often be frustrating. It’s not unusual to feel like you’ve tried everything and nothing’s worked.

If you want to try a new weight loss solution, ChiroThin might be for you. Check out these before and after pictures to see how it’s helped others.

Weight Loss

What Is the Formula to Calculate Bmi?

When it comes to understanding your health, your actual weight isn’t nearly as important as you think it is.

The amount of muscle and fat, your height, your body type — there are tons of factors that affect your weight. Weighing 160 pounds may be healthy for someone who is 5′ 9″. At the same time, a 5′ 2″ person who weighs the same amount could be overweight.

The good news is, there is a way more reliable, accurate way to determine when you are a healthy weight. By using a formula to calculate BMI, you’ll get a much better picture of your weight and your health.

So what is BMI, how do you calculate it, and why does it matter? In this article, we’ll answer the big questions about BMI.

What is BMI and Why is it Important?

The term “BMI” gets thrown around a lot in the health world, so you’ve probably heard it before. It stands for “Body Mass Index.”

Basically, it is a way of understanding your body weight. It is more scientific and useful than simply using a scale.

You use a mathematical formula to calculate BMI based on your weight and height. Based on the outcome of this formula, you can classify your weight. This classification puts you into a category, which gives you valuable information about your relative health.

These categories range from the extremely thin to the extremely obese. The further that someone is from the “normal range,” the more likely they are to have health problems related to their weight. This is true whether they are too thin or too heavy.

This is more accurate and useful than other methods for talking about weight and health. Someone who looks overweight may actually have a healthy BMI, and someone who looks healthy may actually be over or underweight according to their BMI.

Because it is a mathematical method, it takes the some of the guesswork out of weight and health.

Weight is a major factor in your overall health. We’ve talked before about the connections between weight and chronic diseases. Knowing your BMI category can help you keep your health under control.

Who Can Use The Formula to Calculate BMI?

The BMI formula is useful for most people, but there are some that it won’t work for.

If you are under 3 feet tall, or taller than 6’11”, unfortunately, the BMI formula won’t be accurate.

Plus, it is only for people over the age of 18. For children, height and weight don’t always increase at the same rates — but this doesn’t mean they are unhealthy. Because of this, using the BMI index for children isn’t accurate.

Otherwise, the same formula to calculate BMI applies whether you are male or female, young or old.

How to Calculate Your BMI

For something so important to understanding your health, calculating your BMI is surprisingly simple.

All you need to know to start is your height and weight. Normally, BMI is calculated using kilograms and centimeters. However, if you measure your weight and height using pounds and inches, it is easy to convert.

Written out, the formula looks like this: (lbs x 0.45) ÷ (inches x 0.025)²

That may look a bit complicated, but don’t worry. We will break it down!

Our formula to calculate BMI assumes that you are using pounds. If you use kilograms, you can skip the first step.

1. Convert Your Weight and Height To Metric Measurements

To find out your weight in kilograms, multiply it by 0.45.

To determine your height, you need to multiply your height in inches by 0.025.

For example, if you weigh 120 pounds and 5’5” (or 65 inches), you would write the formula like this:

120 x 0.45 = 54kg

65 x 0.025 = 1.625m

Now that you have your height and weight in metric measurements, we can move on to the next part of the formula.

2. Square Your Height in Metres

Next, you need to square your weight, or multiply it by itself.

To continue from our example in step one, here is how it should look:

1.625² = 2.640625

Or, you can think about it like this: 1.625 x 1.625 = 2.640625

3. Divide Your Weight By Your Squared Height

Take your weight in kilograms from step 1, and the answer you got in step 2. You now need to divide your weight by this number to get your BMI.

54 ÷ 2.640625 = 20.5

If you’ve been doing the math along with us, you probably got a much longer string of digits on the end of your answer. We’ve rounded to the first decimal place.

So, in this example, the person’s BMI would be 20.5.

Using BMI to Determine Health

The BMI number that you just calculated can now be used to place yourself into a health category.

Generally, a healthy BMI is between 18.5 and 24.9. BMIs within this range have the lowest health risks.

Anything less than 18.5 suggests you are underweight. A BMI of 25 to 29.9 indicates being overweight. Anything 30 and above indicates obesity or even extreme obesity.

The further your BMI is from the so-called “normal” range, the more likely you are to experience health problems related to your weight.

Getting to a Healthy BMI

If the formula to calculate BMI showed that you are outside of the normal range, it may be time to consider lifestyle changes to get a healthier BMI.

One of the most important ways you can healthily change your BMI and lose weight is through your diet. In fact, this may be more important than exercise.

Making healthy diet changes that last can help you lose weight and reap the health benefits.

Of course, it is also important to talk to a doctor about the results of your BMI calculation and what the best steps are for you.

Conclusions

We’ve shown how important it is to know your BMI. It can provide you with useful information about how healthy your weight is for your unique body.

Now that you know your BMI, you can make informed choices about weight loss. By categorizing yourself according to your BMI, you are more knowledgeable about whether your weight could be affecting your health.

If you are looking to lose weight and get into the healthy range for BMI, there are ways to get help. Find a ChiroThin doctor near you who can help you create a weight loss plan and supervise you while you achieve your health goals.

Recipes

Why You Need More Sleep to Lose Weight Naturally

It’s hard to lose weight. We know that well in the US. Our culture of obesity means we’re facing a major health crisis.

As such, fad diets, shred workouts and medical procedures are all the rage. They offer a quick short-term solution. But without a full lifestyle overhaul, the weight always comes back.

The best kind of weight loss occurs when we lose weight naturally.

That’s because natural weight loss means our lifestyle is healthy. Who doesn’t want to improve their lifestyle for a long, healthier life with more energy? A long life means more time for the people and things we love.

A big part of having a long, healthier life is the quality of sleep we are getting at night. Most people don’t associate sleep with weight loss, but they really should.

Does Sleep Impact How We Lose Weight Naturally?

That’s the question we seek to address in this article. It’s no secret that when we don’t get enough sleep bad things happen.

But how many people really know about the connection between sleep and weight loss?

On the surface, it’s easy. Getting sleep sets you up to make good decisions about your day. Maybe after some serious shut eye, you’ll take a medium coffee or hot tea, instead of a venti latte with extra caramel sauce.

Maybe you’ll have the energy to cook a dinner that’s high in vitamins and minerals that inspire natural weight loss. Maybe you won’t get Chinese take out instead.

When you don’t sleep, you don’t have the clarity to make good decisions. Being under the influence of sleep deprivation is much like being under the influence of a substance. It affects all of your decisions.

That’s Just the Tip of the Iceberg

Maybe you’re thinking, “Okay, okay. I can see how a lack of sleep impacts some decision making, but not mine.  I’m good to go!” But bad decision making is just the tip of the iceberg.

Even if you have the mental clarity to power through a tough day after sleep deprivation, there are things about not getting enough sleep that you can’t control. Namely, hormones.

Specifically, we’re talking about leptin and ghrelin. These hormones are critical in signaling hunger and fullness in the brain.

When you’re tired, your leptin plummets. And your body thinks it needs to eat more food to compensate.

To learn more about leptin and ghrelin we are going to look at them individually and the role they play in how we lose weight naturally.

Ghrelin

Ghrelin (hormone) tells you it’s time to eat. The biological role of ghrelin is to prevent starvation and make sure you have the energy to get through the day.

If your stomach is empty, ghrelin is produced. But when your stomach stretches, presumably because you’ve eaten, the secretion of this hormone stops. Ghrelin helps to increase body mass.

When you only get a few hours of sleep and your body is tired, your ghrelin spikes.

That’s not a recipe to lose weight naturally. It’s a recipe to gain weight fast. Long story short, if you wake up tired from sleep deprivation, you’re going to be hungrier than you would otherwise.

Leptin

We know when you don’t get sleep, you eat more due to ghrelin. But what’s up with leptin?  What role does it play in our quest to lose weight naturally?

Well, leptin is also known as the “satiety hormone”.

We need leptin to ensure we don’t overeat. It shares the same receptor in the brain as ghrelin. And when the ghrelin stops secreting, leptin takes its place to tell us we’ve had enough.

But when we are sleep deprived we also deprive our bodies of leptin. Because the hormone plummets far below normal levels.

So What Does That Mean?

The combination of high ghrelin and low leptin means we wake up hungry and have trouble feeling full. The result is overeating.

Overeating leads to weight gain.

So if you have one or two days like this a month, you might be alright.  But if you consistently lose sleep, you are playing a dangerous game of Wack-A-Mole with the hormones that help you make good decisions about food.

Eating the kind of carby meals you might choose when your decision making is impaired by lack of sleep increases leptin.

Now you may be thinking, “Well, that’s great! If I don’t get a lot of sleep, I’ll just carbo-load in the morning to get my leptin back up for the rest of the day!”

But that’s not good either because playing with your leptin levels can increase the likelihood of leptin-resistance. And leptin-resistance means you have a hard time getting full. It’s a tell-tale precursor to insulin resistance which is linked to diabetes.

Enter Cortisol, Stage Right

And just when you’ve had enough of these hormones tearing down your weight loss goals, enter cortisol. Cortisol is “the stress hormone” that induces a fight or flight response when we are anxious.

Cortisol hormone plays a key role in retaining belly fat and obesity. Studies show that sleep loss results in elevated levels of cortisol that can impact your ability to lose weight naturally.

High cortisol in the evening actually makes it difficult to fall asleep.

You read that right. Lack of sleep affects your cortisol levels the next evening making it harder to go to bed at night. So don’t start yourself down that vicious cycle that results in tiredness and obesity.

The Quick Fix

Ok, so there’s never an effective quick fix to natural weight loss. But there is a quick fix to ending sleep deprivation. Go to bed early and sleep all night through.

If you think you may be stuck in the cycle of sleep deprivation and poor food choices, make an appointment to see your doctor or chiropractor. Look for other natural ways to go to sleep early.  You can even download apps on your iPhone or Android that help you sleep.

No excuses. If you want to lose weight naturally and live a healthy, happy life start with your sleep cycle. Because everything’s connected.

If you don’t believe me, head to our website for before and after photos that will change your mind about natural weight loss.

Weight Loss

7 Low GI Foods You Should Be Eating

If you’ve ever experienced a surge of energy after eating a few doughnuts or a bag of potato chips, you know that some foods spike your blood sugar up more than others.

While you may enjoy this boost for a little while, you know what comes next: the carb crash.

The culprit? Refined sugars, found in the form of not only sweets but also pasta, bread, potatoes, and other carbohydrates.

These foods are high on the glycemic index (GI). They unhealthily raise the glucose level in your blood. As your body fights to regulate, you’re left feeling sluggish, sleepy, and unmotivated.

Low GI foods, however, act as “good carbs,” helping you maintain a steady stream of energy throughout the day and transforming your health.

Today, we’re discussing seven of these foods to add to your meal planning today!

Ready to learn more? Let’s get started!

What Distinguishes Low GI Foods?

The GI categorizes and ranks food on an index of 0 to 100.

An item with a score of less than 50 is considered part of the low GI foods.

An item with a score of 50 to 70 is a medium GI food.

An item with a score of 70 to 100 is a high GI food and should be avoided.

As you seek healthier options, the good news is you don’t have to totally give up your carbs. In fact, there are plenty of healthy, smart carbs that can fill you up without draining your tank.

When determining which items at the grocery store are low GI foods, you’ll want to keep a few considerations in mind. Let’s review a few.

Processing

As a rule of thumb, if a food is heavily processed or cooked for a long period of time, it generally carries a higher GI score. For instance, a bunch of grapes is one of the low GI foods, while grape juice will have a higher GI level.

Freshness

If a food is extra-ripened or past its expiration date, its GI level rises. 

Length of Cooking Time

The longer food is warmed or handled, the higher its GI level tends to be.

For example, pasta cooked al dente is considered one of the low GI foods, while fully cooked pasta often tops the list of the top high-GI foods available.

The good news is that even if you select a food with a high GI level, all is not lost. Simply pair the meal with a couple of low-GI foods to help restore the balance.

1. 100% Whole Grain

You know that loaf of whole grain bread that you always eye at the grocery store, then pass up for the old-fashioned white stuff? Turns out, you should have gone with your initial gut feeling.

Whole grains are an ideal way to get in your carbs without sending your sugar levels through the roof. 

As you scan the aisle, be wary of any brand that only advertises “high in whole grain” or “excellent source of whole grain” on its label. Rather, stick with the ones that clearly state “100% whole grain” so you can be sure you’re helping, not hindering, your progress.

One easy way to check? Look for the “Whole Grain Stamp” on your next loaf!

2. The Super Sweet Potato

Did your last meal out come with the option of a side or two? Did you opt for the loaded baked potato?

Next time, try scanning a little more see if the restaurant offers a sweet potato.

An incredible alternative to the traditional potato, the sweet potato has long been heralded for its many health benefits, from digestion regulation to disease immunity.

It’s truly a superfood and packs a one-two punch with its high iron content.

3. Muesli

Looking to incorporate low GI foods into your breakfast routine? Well, it’s never been easier!

Muesli is a delicious morning meal made with rolled oats. 

The dish is created when you combine the oats with other, yummy, from-the-Earth goodies like dried berries, nuts, and edible seeds such as pumpkin seeds. Pour in a little milk, or some yogurt if you’ve got some on hand, and enjoy!

4. Sweet Cherries

Some fruits, like watermelon, score high on the GI index (72 in this case) and should be avoided. Usually, their high score is attributed to how quickly they’ll raise your blood sugar after consumption.

Others, such as sweet cherries, provide a more steady intake. So, if you’ve been itching to make that cherry pie, now’s the time!

Sweet, raw cherries come in at around 20 on the GI index. They’re also chock-full of potassium and filled with powerful nutrients and antioxidants.

No fresh cherries in your area? The canned ones work fine too, with a GI score of around 41. Just look for ones that are canned in light water, not syrup.

5. Leafy Greens

On your journey to get healthy, you’ll probably encounter many salads! Yet, today’s salads are a far cry from the wiggly, congealed salads you grew up bringing to potlucks.

Now, salads are fresher than ever. They’re colorful, delicious, and full of texture.

Yet, chances are you don’t want to eat a salad for every single meal. That’s where a little creativity comes in.

Scan your grocery store’s assortment of leafy greens and begin brainstorming what sort of beautiful and delicious creations you can make with them.

Need a little inspiration? Check out these recipe ideas that put leafy greens in the starring role.

6. Nuts and Seeds

Just in time for pumpkin-carving season, we’re here to report that most seeds, such as pumpkin seeds, are perfect, low GI foods for autumn.

For best results, snack on a handful or so of nuts throughout the day to sustain your energy and keep your glucose levels regulated.

7. Black Beans 

Most beans and legumes score low to medium on the GI index, so open up a can or soak some dry black beans for your next meal.

Not too thrilled about the taste of black beans? Feel free to spice them up!

Create a mouth-watering version of your standby can of black beans. If you’re unsure where to start, check out this Texas Black Bean Recipe.

Onion? Cilantro? Garlic? Count us in!

A Healthier Lifestyle and a Happier You

Now that you know a little more about low GI foods, are you ready to take the next step in your weight loss journey?

If so, we’d love to help!

We offer a weight loss program designed to help your body convert stored fat into energy by seeking anti-inflammatory foods that carry a low GI index.

Find a participating doctor near you and take that first step toward your future!

Weight Loss

5 Ways You Can Prepare to Kickstart Weight Loss

Maybe your doctor had some harsh advice for you during your last physical, or your recent trip to the mall left you discouraged and empty-handed. Whatever the reason, you’ve decided it’s time to lose weight. 

It can be difficult to find and stick to a weight-loss routine that works for you, however. In fact, four out of every 10 Americans currently dieting say they’ve dieted in the past, too. 

Whether you’re dieting for the first time or you’re looking for a routine you can stick to, starting out in the right mindset is key to successfully sticking to your diet. Keep reading for five effective ways to kickstart weight loss. 

5 Ways to Kickstart Weight Loss

1. Set concrete goals and hold yourself accountable. 

Why do you want to lose weight? Is it to improve the way you feel every day or the way you look? Maybe you’ve had a recent health scare that has you driven to drop the pounds. Whatever your motivation is, it can help you kickstart weight loss.

Use your motivation to set some concrete goals for yourself. Determine exactly how much weight you want to lose—just keep it within a healthy margin for your size—and how quickly you want to lose it. Make sure to stick with real numbers, as they’ll help you keep track of your progress.

Next, establish where you are right now so you can chart your changes. Get your accurate weight, take body measurements, and take some before pictures you can look at a few months from now. Seeing in real, verifiable numbers how well you’re doing on your diet can make the difference when things get hard.

Finally, enlist the help of fitness-minded friends or an online community for extra support when you need it. Tell them about your weight loss goals, let them know which foods you’re avoiding, and ask them to give you a gentle nudge in the right direction if they see you going astray. 

2. Build better sleep habits. 

Did you know that adults are supposed to get seven to nine hours of sleep every night? How does that compare to your usual routine?

If you’re lacking in your snooze time, start getting yourself into bed early before your diet. 

When you’re well rested energized, you are less likely to grab sugary snacks throughout your day for the extra boost they provide. A few more hours of sleep might also leave you feeling clear-headed throughout the day, which can make the difference in summoning the willpower to stick to your diet. 

Getting more sleep may also impact your hormone levels, which might directly impact your ability to lose weight. 

On top of all of that, can you think of a better feeling than waking up refreshed instead of groggy? 

3. Drink more water. 

Water is the ultimate bringer of life, and it can kickstart weight loss, too. 

Water is an essential component to most of our body’s inner workings. It helps our systems flush out toxins to keep us healthy and plays a part in how refreshed we feel and look. 

Reaching for water before other drinks can also save you from consuming more calorie-dense alternatives, like sugary sodas or juices. It’s also a good way to stave off the feeling of an empty stomach until you can grab a healthy snack.  

In fact, increasing your water consumption by just one to three cups daily could save you as much as 205 calories. That’s the kind of number that adds up. 

4. Take baby steps, and try taking them outside. 

If you want your weight loss plan to be sustainable, try taking small, incremental steps when you’re trying to improve your health. When it comes to starting an exercise routine, you may not want to jump headfirst into CrossFit. Consider taking a brisk walk instead. 

Taking a brisk walk for just 10 minutes at a time throughout your week will still bring you the health benefits of exercise, along with a host of other benefits. 

Walking is, for instance, a low-impact activity. That means that if you’re suffering from joint problems or it’s just difficult to move around, walking could be the pain-free activity you’ve been looking for.

Walks are also a peaceful way to escape the stress of your day. Your 10-minute stroll through the park can double as a meditation or mindfulness exercise by giving you the chance to focus on new sights and sounds instead of any looming deadlines or stressors. 

That kind of mental break is great for coming up with new ideas and improving your creativity, too. 

Once you get your 10-minute walk firmly set in your routine, you can build on that success to include even more physical activity into your regimen. Consider 20 minutes of yoga or heading out for a light jog as well. 

 Resist the urge to use your extra exercise as an excuse to eat more, however. You’ll neutralize the benefits walking brings if you use it as justification for one more snack. 

5. Look at the labels. 

Even if your diet hasn’t begun yet, get in the habit of checking the nutrition labels of everything you eat. Check for the calorie count as well as how much fat, protein, and carbohydrates you’re consuming in your favorite foods. 

Pay attention to the serving size, too. Some items, like sliced bread and sugary treats, list smaller serving sizes than people typically consume at one time to keep their numbers lower on the label. 

Also be sure to check the labels of any “health” foods you’re eating. If that health bar contains a lot of oats, nuts, and fruit, its calorie count may be higher than you expect. 

Reading labels even before you start dieting can really kickstart weight loss by getting you in the habit of tracking the stats of everything you eat. This will help you hit your caloric goals and make better nutritional choices throughout your weight loss journey.  

For more tips on how to successfully manage your weight, visit the ChiroThin Weight Loss Program blog

Weight Loss

7 Easy and Delicious Low-Carb Snack Ideas

Losing weight doesn’t have to consist of bland, boring foods, day after day. And it certainly doesn’t mean your snacking days are over. Far from it.

In fact, there are plenty of scrumptious snacks that will delight your palate, help you lose weight, and are even low-carb.

There are countless benefits to a low-carb lifestyle, which makes low-carb snacks an excellent choice for in between meals or anytime at all, really.

And despite popular belief that low-fat is a healthy choice, studies are blowing that theory out of the water, and are now saying that low-carb diets help you to lose weight faster and can even improve certain health issues.

In this post, we’re sharing 7 of our favorite low-carb snack ideas:

1) Pizza Zucchinis

If you’re searching for delicious low-carb snack ideas, look no further than these enjoyable pizza zucchinis.

Who isn’t fond of pizza?

This recipe is easy-peasy and the cheesy goodness will satisfy your savory snack craving in a pinch.

Ingredients:

  • 1 zucchini (cut the ends off after washing)
  • 1/4 cup of spaghetti sauce
  • 1 cup of mozzarella cheese, shredded

Instructions:

  1. Preheat oven (350 degrees).
  2. Grease a baking sheet. Either by wiping olive oil (sparingly) on the baking sheet or by using a cooking spray. (TIP: Try to use extra virgin olive oil)
  3. Slice the zucchini into perfect bite-sized slices of about 1/4 inch, and lay on baking sheet.
  4. Array the sauce on each zucchini slice.
  5. Add the mozzarella cheese on top.
  6. Bake until they’re a golden brown shade of perfection!

2) Cheesy Cauliflower Breadsticks

This low-carb, gluten-free snack idea is 100% guilt-free.

Cauliflower has become increasingly popular. In 2014 The Huffington post called it ”the new kale” and then in 2016 Forbes said the exact same thing. I’d say this ”trend” is here to stay.

Ingredients:

  • 1 head of cauliflower, riced
  • 4 eggs
  • 2 cups mozzarella cheese, and 1 additional cup for topping.
  • Minced garlic (4 cloves)
  • 3 TBSP oregano
  • Sat and pepper to taste (optional)

Instructions:

  1. Preheat oven (425 degrees). Place parchment paper on a baking sheet.
  2. Chop cauliflower. Then pulse in food processor until it looks like rice.
  3. Microwave cauliflower for 10 mins in a container with a lid.
  4. Add cauliflower in a bowl, then add eggs, oregano, mozzarella cheese, garlic, and salt and pepper.
  5. Shape the mixture into a rectangle shape on the baking sheet.
  6. Bake for 25 mins or until it’s golden-brown. Then add the remaining 1 cup of cheese on top, and bake for 5 more mins.

3) Walnut & Chocolate Fudge

When you went looking for low-carb snack ideas, you probably weren’t expecting anything as decadent as fudge.

Well, I have news for you. Low-carb snack ideas can include heavenly sweet treats!

Ingredients:

  • 4.2oz (120g) of butter softened
  • 4.2oz (120g) of cream cheese softened
  • 2 TBSP sweetener of your choice
  • 3 TBSP dark cocoa powder
  • 1 TSP vanilla
  • 1.5oz walnuts (40g)

Instructions:

  1. Mix the cream cheese and butter until it’s lump-free.
  2. Now add the vanilla, sweetener, and cocoa.
  3. Add walnuts and mix lightly.
  4. Put into a lined dish, and put in the fridge to set. Once ready, slice it and enjoy!

4) Dark Chocolate Maple Blueberry Bites

What low-carb snack ideas list complete without some tasty protein balls?

These babies pack a protein punch and are ideal for when you’re on the go.

This recipe proves you don’t have to forego delectable treats to stay lean and healthy.

Ingredients:

  • 1/3 cup cashews
  • 1 scoop plus 1 TBSP protein powder of your choice
  • 1 cup shredded coconut, unsweetened
  • 1/2 cup almond butter (unsalted)
  • 2 TBSP ground flax seeds
  • 2 TBSP maple syrup
  • 1/2 TSP vanilla extract
  • 1/8 TSP sea salt
  • 3 TBSP Blueberries (dried)
  • 2 TBSP dark chocolate chips

Instructions:

  1. Add all ingredients except for the chocolate chips and dried blueberries in a food processor, until mixed well.
  2. Pour into a mixing bowl and add blueberries and chocolate
  3. Craft bite-sized balls. Suggestion: Place in fridge for at least a few minutes before eating, and then store in the fridge as well.

5) Greek Salad Skewers

We all need to eat more vegetables, but sometimes it’s challenging to figure out how to add more veggies into your day in a creative way.

Salads can get extremely boring if it’s all you’re eating.

So, try these skewers for a snack, or even as an appetizer to serve at a dinner party.

Ingredients:

  • 1/4 of a cucumber
  • 1/2 lb feta cheese, cut into 16 small cubes
  • 8 kalamata olives (pitted), halved
  • 8 tomatoes (grape or cherry), halved
  • 2 TBSP extra virgin olive oil
  • Salt & pepper

Instructions:

  1. Cut cucumber into slices that are 1/2 inch thick, diagonal, then cut each slice into quarters. Season with salt and pepper.
  2. Add cucumber, then feta, olives, and tomatoes onto the skewer.
  3. Dribble olive oil, and more salt and pepper to taste

6) Neapolitan Chia Seed Pudding

Are you aware of the amazing benefits of chia seeds? Chia seeds have copious amounts of health benefits, and they can be added to loads of recipes. This recipe makes a luscious snack for any time of the day.

This recipe makes a luscious snack for any time of the day.

Ingredients:

Vanilla Layer:

  • 1/2 cup non-dairy milk
  • 2 TBSP chia seeds
  • 1/4 TSP vanilla
  • 1-2 TSP sweetener like honey

Chocolate Layer:

  • 1/2 cup non-dairy milk
  • 2 TBSP chia seeds
  •  TBSP cocoa powder
  • 1-2 TSP sweetener like honey

Strawberry Layer:

  • 1/2 cup + 2 TBSP non-dairy milk
  • 2 TBSP chia seeds
  • 6 strawberries (frozen or fresh, halved)
  • 1 TSP sweetener like honey

Instructions:

  1. Using three separate bowls, combine the ingredients for each layer.
  2. Chill in the fridge for 6 hours minimum.
  3. When it’s ready, layer into two containers. You can eat right away, or store for up to 5 days in the fridge.

7) Tuna Boats

It’s no secret that tuna is a protein powerhouse, and assists majorly in your weight-loss program.

Ingredients:

  • 1 can of tuna, drained
  • 1 TBSP Greek plain greek yogurt
  • 1.4 cup chopped peppers (red, green, yellow, etc)
  • 1/8 cup of sliced onion
  • 1 small to medium sized cucumber, hollowed out in the middle (to make room for the tuna mixture)
  • Salt and pepper

Instructions:

  1. Combine all ingredients in a bowl, except for the cucumber.
  2. Scoop mixture into the hollowed out (with a spoon), cucumber
  3. Salt and pepper to season. Enjoy.

 Final Thoughts

Low-carb snack ideas have evolved over the years. You no longer have to endure flavorless and uninspired salads to lose weight.

As you can see from our 7 low-carb snack ideas, you have options. You can eat a variety of foods and still lose weight.

You can eat a variety of different foods and still lose tons of weight.

It’s been proven time and time again that low-carb diets and lifestyles allow you to lose more weight, without compromising your health.

What are your favorite low-carb snack ideas?

Weight Loss

How to Stay Motivated to Lose Weight

Have you ever heard anyone say that all they have to do is look at a cheeseburger or a piece of cheesecake, and they’ll gain weight?

Why is it that this feels so darn true, and yet losing even a pound or two is such a slog?

If you’re wondering how to stay motivated to lose weight, don’t despair! We have some real-life tips and tricks to help keep your motivation levels up, and your cheesecake intake down.

Set Realistic Goals

Of course, you’d like to lose 40 pounds in time for your niece’s wedding…next month. If you were being totally honest, you’d probably like to have lost that 40 pounds by last Christmas. 

Unfortunately, that kind of rapid weight loss isn’t realistic or healthy. You might be able to drop a lot of weight in a short period, but it wouldn’t feel good while you were doing it. Nor would it be sustainable. 

A more realistic expectation is that you will lose one to two pounds per week, or four to eight pounds in a month. If you go into your weight loss journey with a reasonable idea of what you can actually accomplish, you won’t be disappointed when the scale hasn’t budged after a week — and you won’t lose your motivation to keep going.

Remember that this is a journey. Despite what it feels like, you did not gain the weight overnight, and you won’t lose it overnight. 

Stop Beating Yourself Up

When you look at weight loss or working out as a punishment, you simply make it harder to do either of them. 

Having gained weight does not make you a bad person, and you are not required to suffer because the scale shows you a higher number today than it did six months ago.

Trying flipping the script; see the choices you are making now as good ones that will help you feel better not only in the future, but also for the present. 

Work Out for the Workout’s Sake

If you are hitting the treadmill day in and day out because it’s the only way you know how to stay motivated to lose weight, you sure do need to lose.

Lose your attitude, that is.

Workouts can be fun, believe it or not. The key is to find a workout that you love. Running on a treadmill or spending 30 minutes on an elliptical are not the only healthy ways to move your body.

Remember roller skating? It’s back, and better than ever, with comfortable skates that let you recapture that Saturday-night feeling. Dancing is a great workout, so check out a Zumba or hip-hop class. 

A bike ride or hike in a beautiful setting won’t feel grueling, but will get your heart rate up. Aqua aerobics are also a fantastic way to work hard without feeling like you’re breaking a sweat — and working out in the pool is easy on the joints, too.

Lose Weight With a Little Help from Your Friends

Wondering how to stay motivated to lose weight? Ask your friends. 

Unless your besties are all size-zero supermodels, it’s more than likely that they’ll respond by saying, “I need help staying motivated too!”

Workout or weight-loss buddies can be a tremendous source of support. You can motivate each other to get to the gym; you can cheer each other on when eating light seems like an insurmountable challenge. 

Don’t discount the power of bragging on your own self, either. When you have someone who’s in your court — whether they’re actively trying to lose weight themselves, or they are simply supporting you in your efforts — reporting that you ate a salad when you really wanted a plate of pasta carbonara can have a motivating effect. 

So the next time you are craving a slice of chocolate cake, imagine how good it will feel to report back to your BFF that you chose a small square of dark chocolate and a big fruit salad instead.

Love Yourself Now

Chances are that if you are trying to lose weight, you’re thinking about the future. 

The future when you can fit back into your favorite skinny jeans, wear shorts without worrying, or feel better in a bathing suit.

Or maybe your idyllic future includes being able to eat chicken wings or drink a milkshake without fretting over the calorie count.

Guess what? The future is now. 

The more self-esteem you can muster up — without worrying about how to motivate yourself to lose weight — the easier it will be to lose that weight. It sounds improbable, but it’s true. 

Love yourself just the way you are. You’ll soon find that you’re making choices that support that self-love.

Set Yourself Up for Success

When you know how to stay motivated to lose weight, you know that keeping a pantry stocked full of potato chips, cookies, candy, and other processed, high-calorie snacks is a bad idea.

The same goes for a fridge full of cheese, salami, pudding cups, French onion dip, and leftover pizza.

Prep healthful vegetables and fruit, portion them into individual containers, and stash in the fridge for quick snacks. Whole-grain crackers and 100-calorie packs of heart-healthy nuts are great pantry staples. 

The easier it is to eat well, the more likely you’ll stay motivated.

Know How to Stay Motivated to Lose Weight 

No matter what is motivating you now — that post-workout euphoria, your upcoming high school reunion, a gorgeous cocktail dress that’s just a size too small — keeping that incentive to lose weight or maintain a healthy weight can be difficult.

Once you’ve dropped a few pounds, increased your stamina, and started to enjoy healthful eating, it’s likely that you’ll want to keep going on your journey. After just a few weeks, if not days, you will probably have seen results.

Those results might not be pounds lost, but the pride you feel at making better choices or the fact that you have more energy. Even just a slightly looser waistband gives you exactly what you need when you’re trying to figure out how to stay motivated to lose weight.

What keeps you motivated in your bid to shed some pounds? Join the conversation in the comments section below!

Weight Loss

6 Benefits of a Doctor Supervised Weight Loss Program

Are you starting to realize it’s time to lose some weight? Have you been trying to lose weight but realized that no matter how many hours of exercise and how many healthy meals you make, there’s just no difference on the scales?

Obesity has become a serious issue for many people in the United States, and having a high BMI can lead to serious consequences.There are many types of diets and new trends seem to pop up every week, but sometimes the best diets are the ones with the most guidance.

Read along to find out about the great benefits that make a doctor supervised weight loss program the perfect option for a new, healthy you!

1. Customized Assessment and Diet Plan

The very first step in a supervised weight loss program is a full doctor assessment of your body. This will provide both the doctor and you the information necessary for crafting the perfect plan based on your body’s limitations.

Diet plans found on the web can’t provide the in-depth detail that a plan suited just for you would have! On top of that, the diet plan that is set up by your doctor will suit your needs. This will allow you to still enjoy food while maintaining a similar lifestyle.

Tweaking some aspects of your diet can lead to some major changes. By understanding your specific case, doctors can formulate the perfect diet for your needs.

2. Exercise Tips Suited to Your Body

While anyone can tell you that exercise is key to weight loss, the specifics of that “exercise” are very difficult to understand. With a supervised weight loss program, your doctor can monitor your progress with different workouts of different intensities, and make suggestions for workout alterations.

One of the most important aspects of exercising is making sure that each exercise is correctly done. With a supervised weight loss program, your doctor can teach you how to correctly perform each exercise and what your goals should be throughout the diet.

3. Complete Medical Screening

Along with the diet plan assessment, your doctor will screen for any pre-existing conditions that may limit your weight loss goals. No online dieting tool or app can diagnose the allergies you may have, and make the necessary changes to ensure they you are feeling your best.

Your doctor will ensure that your body feels in tip-top shape by carefully adjusting your plan to appropriately care for your conditions.

On top of medical conditions, the screening will provide insight to physical limitations such a muscle deficiencies or weaknesses that will impact your exercises. With this medical screening, the doctor will adjust the workouts you may need to do.

As time goes on and your body goes stronger, it’s also great to have a doctor adjusting your program to keep up with your healthier body.

4. Careful Planning

One of the most difficult aspects of dieting is having a long-term plan besides just “exercise and eat better”. But these doctor supervised plans are just for that, as your doctor may meticulously plan for months of dieting.

Only a doctor with years of experience in this field can create long-term plans that will change as your body does and will adjust based on the successes and shortcomings of the diet. By appropriately adjusting the plan with a long-term goal in mind, doctors can provide you with plans that will maintain your continued health for months to come.

5. Habit Forming

Old habits die hard, and that is especially true when it comes to diet & exercise. In fact, recent studies have shown that our health habits form when we are children, and they are hard to change after that.

However, with a supervised program, these old habits will make way to better, healthier ones and your doctor will be able to teach you the best way to make these necessary, healthier changes.

One of the biggest reasons why these supervised weight loss programs are so successful is because of simple accountability. It is always difficult to keep yourself accountable for exercising every day and sticking to a diet. Having a great partner in your doctor who analyzes your results week-to-week can pressure you into forming these habits and keeping yourself accountable for your actions.

This accountability will support your health and fitness journey by forming healthy habits. It will also ensure that your goal is not only to reach a target weight but to also stay there in the long term through continued monitoring of your everyday actions.

6. Knowledge of Health Benefits

While many Americans diet for health and aesthetic reasons, we can only truly observe physical progress in the latter. As we see the fat recede off our bodies and the numbers on the scale tip down, we feel increasingly better about ourselves and our accomplishments.

However, there is always an added health dimension to dieting which your doctor will make clear. By seeing the progress you make and identifying the health benefits to weight loss, your doctor adds the health dimension that all Americans talk about, but no one truly appreciates while dieting.

Your doctor can inform you of the benefits that a healthier body will have in the long term, from a lower risk of heart disease to a stronger immune system. This additional support that your doctor reports back to you is not common knowledge to most outside the medical field, but it is added motivation to keep those pounds off and keep up the good work.

Final Thoughts on a Doctor Supervised Weight Loss Program

While millions of Americans start a diet every year, only a few of these diets are truly successful. Without the proper guidance and personalization of a diet, you will not be able to efficiently improve your body over time.

Only a doctor supervised weight loss program provides a fully customizable experience to fit your health needs. Now that you know just a few of the benefits of these programs, what are you waiting for? Find a ChiroThin doctor. They will be the perfect partner in this journey to a new you!

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