Archive for Nutrition

Eating Right – What to Eat (For the Health of It!)

Eating RightNutrition Recommendations

This is a simple nutritional “eating right” guide.

Eat 3-5 pieces of raw fruits and vegetables of your choice – the more the better!

If you are hungry between meals, try eating nuts and dried fruit, raisins or berries (be sure there is no sugar, preservatives or sulfites added).

Beans, peas, seeds and nut butters (peanut, almond, sesame or cashew) are all good snacks. Be sure there is no hydrogenated oil in the butters.

If you have a health problem, consult a physician who is trained in nutrition before you make any radical changes in your nutritional program.

Avoid the 7 Myths of Nutrition

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Nutrition for Athletes

Nutrition for athletes and athletic performance go hand in hand, especially for the endurance athlete.

Nutrition for AthletesWhat you eat, when you eat, and how much you eat can determine your level of success.

Proper nutrition can help alleviate digestive issues, muscle fatigue and joint damage that many athletes face. Determining the proper foods and timing of meals, to optimize maximum performance and recovery can be tricky.


  • Do not compromise your health in the name of athletic performance. A decision you make today to enhance your performance will have an impact on you the rest of your life.
  • You have to eat anyway; you might as well eat the proper foods to provide you optimum health and optimum performance.
  • You must have the proper amount of vitamins, minerals, carbohydrates, fats, proteins, water and micro nutrients on a regular basis.
  • It’s not just what you eat, it’s also what you don’t eat that will determine how well you perform and recover from an athletic event.
  • Listen to your body! Pain that does not lessen in three days, fatigue, brain fog, digestive problems, irregular or lack of menstrual cycles could be signs of a health issue that may require professional help.
  • Learn to read food labels. Many foods have added ingredients that you don’t want in your body. Added sugar is a big culprit. If you can’t pronounce an ingredient, don’t eat it!
  • Just because a food is labeled “healthy,” “gluten free,” “low carbohydrate” or “low fat,” doesn’t necessarily mean it is good for you. Many foods with these claims have undesired added ingredients to make them taste better. The fewer ingredients on a label, the better. Keep it simple!

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Nutrition and Your Immune System Keep You Healthy

immune systemThe Immune system, or the part of the body which fights disease, is a very complex system supported by many different body organs. It is not located in one part of the body, but is the body working in harmony to fight off foreign invaders.

Many lifestyle factors, including drugs and stress cause our immune system to become suppressed. Often, the immune system becomes depressed when a person takes drugs. There are times when drugs are needed to fight off an illness or disease. However, extended use of commercial or illegal drugs will suppress your immune system to the point where your body can no longer fight off simple problems and diseases. Result: Drug abusers of both illegal and prescription drugs have suppressed immune systems which increases their risk for infection and disease. Read More→

Nutrition and Life Expectancy

Nutrition and Life Expectancy by Dr. Joe Esposito, DC, BS, DCBCN, DABCO

Life Expectancy and NutritionWe keep hearing that cancer and heart disease are the top killers in our society and that there is a new treatment coming out for X and Y diseases, but seldom do you hear about what is causing the conditions. Did you ever think that heart disease, cancer, osteoporosis ( Bones & Teeth), obesity, Alzheimer’s Disease, diabetes, high blood pressure, allergies, digestive disorders, fatigue, mental illness, depression, mood swings, mental alertness, sleep disorders, skin conditions, wrinkles, pimples, blackheads, dry skin, stress, and just about every other health condition, are related to your diet?

Nutrition and Life Expectancy…

So often we dig our own graves with our fork. I have a rule that I follow before I eat anything, if this is going to be good for me, I eat it, if it’s not going to be good for me, I don’t. The average life expectancy is about 26,950 days, that’s not a lot! Why waste even one day for a food that tastes good when you know it will adversely affect your health? It makes no sense to me. Read More→