Nunez Chiro

Dr. Juan Nunez – Chiropractic & Wellness

Healthy Can Be Fun!

June 29th, 2012
  • Jumping rope is a great way to burn calories.
  • Cooking is a great way for families to learn about nutrition.
  • Most of the fiber in fruit is in the peel!
  • Soup is a great way to add vegetables to meals.
  • Spaghetti squash can be used like actual pasta!
  • Oatmeal with fresh fruit is a good source of fiber.
  • The best way to exercise your heart is by walking and jogging!
  • Doctors recommend 7-8 hours of sleep each night.
  • Kids need an hour of exercise a day.
  • Certain house chores can count as exercise!
  • The most common form of exercise is walking.
  • Cashews and almonds are a good way to snack healthy.


NourishInteractive.com
provides fun, interactive online games for kids that are designed to teach through animation, exploration, and decision-making. Created by nutrition and health care professionals, Nourish Interactive supports parents and teachers with materials, lesson plans, and printables that are designed to make nutrition fun and promote a healthier lifestyle for the whole family. The website is completely free and available in English and Spanish.

Healthy Summer Break Tips

June 22nd, 2012

Tips For Packing Healthy Lunches In The Summer Time:

  • Some types of fruits travel easier in a lunch bag like grapes, orange slices or cherries. Choose fruits that won’t get bruised as easily as others.
  • Keep a handful of water bottles in your freezer. Throw one in the lunch bag in the morning and it will keep the food cold and be melted by lunch.
  • Have several cold packs in your freezer ready for any last minute trips to the park or pool.
  • Keep a lunch box size cooler in the car filled with high fiber healthy granola bars, nuts, water, and whole grain crackers. Just in case you make any unplanned stops and your kids are saying, “I’m starving!”
  • Pre-portion snacks that you buy at the grocery store into baggies or plastic containers immediately so that they are ready to go for the week.

Finally, create at least 3 meals that take less than 15 minutes to prepare that you can keep on hand. This will help when your child is starving and you just walked in the door. Consider a grilled cheese sandwich or scrambled eggs instead of stopping for fast food.

Read more healthy food tips and tricks for you and your kids at www. nourishinteractive.com

Gardening with Your Kids

June 14th, 2012

If you’re making plans to plant a garden this year, be sure to include the kids. Numerous studies have shown that participation in garden programs can have a positive impact on children’s attitudes toward fruits and vegetables. As part of a healthy eating pattern, fruits and vegetables can help lower risk factors for heart disease and stroke – the number one and four killers, according to the American Heart Association.

According to the American Heart Association’s 2012 Statistical Update, less than 1% of the population, and almost no children in the United States ages 5-19, have “ideal health” as it relates to the Healthy Diet Score and more than 90% of children had poor eating habits. Poor eating habits in childhood can contribute to childhood obesity and chronic diseases usually not seen in childhood, such as type 2 diabetes, and can contribute to the beginnings of cardiovascular disease.

There is significant research showing the health benefits of gardening and educational programs. One study showed that children may be more willing to try vegetables if they grow them. Other studies have demonstrated that after participating in gardening programs, children had a more positive attitude toward vegetables and fruit. Students who initially said they did not prefer vegetables showed an improvement in preferring vegetables after the gardening program.

Children who participate in gardening programs may be more likely to eat vegetables and participation in gardening programs can increase students’ preference for vegetables.

The American Heart Association Teaching Garden Program is part of the organization’s effort to dramatically change the way Americans eat and think about food. Through the program, children create gardens that become real-life learning laboratories for students to learn what it means to be healthy. Aimed at first graders through fifth, children are taught how to plant seeds, nurture growing plants, harvest produce and ultimately understand the value of good eating habits. Garden-themed lessons teach nutrition, math, science and other subjects all while having fun in the fresh air and working with your hands.

Whether you plant a garden at home, in pots on the patio or through a school-based program, getting kids involved is a great way to help them learn about healthier foods. Home or school-based gardening programs can plant the seeds for healthy habits in children.

Source and for more information on healthier kids, including recipes, activities and facts, please visit www.heart.org/healthierkids. To learn more about AHA Teaching Gardens, please visit www.heart.org/teachinggardens .

Four Resolutions for a Healthier Back

June 7th, 2012

Eat more vegetables. Stress less. Take the kids out to the park more often. You may already have a long list of resolutions for 2012 that you have not yet accomplished. This year, honor your spine, too. With the help of your doctor of chiropractic, these simple steps can promote a healthier back in 2011.

Consider replacing your pillow or mattress.

Do you wake up with aches and pains? It could be time to purchase a new mattress or pillow. The American Chiropractic Association (ACA) recommends finding a mattress that evenly supports your whole body. There should be no gaps between you and the mattress when you lie down. When choosing a pillow, select one that supports your head and neck in alignment with the rest of the spine, whether you sleep on your side or back. Keep in mind that what works for your partner may not work for you— there isn’t one mattress or pillow that fits everyone. Simple adjustments, such as adding foam padding, can help tremendously.

Re-evaluate your posture at work.

Americans spend an average of 44 hours at work every week— often behind a desk. To avoid poor posture that can lead to tension, back pain, and joint problems such as carpal tunnel syndrome, check that your chair is the right size and adjusted correctly, says the ACA. Do your feet rest comfortably on the ground? Does the chair offer lumbar support? Are you able to tilt or swivel easily while performing tasks at your desk? Also, be sure you have adequate light (so that you aren’t straining to see documents or a computer screen), adjust your computer monitor so that it is at eye level, and wear a headset for longer telephone conversations. And don’t forget to take frequent breaks and stretch throughout the day.

Learn how to lift correctly.

Many back injuries are caused by improper lifting of items such as luggage, backpacks or briefcases, storage boxes, or even groceries. But knowing how to lift properly can prevent serious injury. First and foremost, don’t bend from the waist. Keep your back straight, and squat to reach the item. Then, keep it close to your body as you lift, and avoid twisting motions. When traveling, check all bags that weigh more than 10 percent of your body weight.

Eat right and exercise well.

Eating a balanced diet and getting regular exercise helps your body stay toned and tension-free— and promotes a healthy weight and a happier spine. Smart exercise and a good diet can also prevent osteoporosis, which affects over 20 million American women. To start, the ACA recommends eating out at restaurants less (to reduce the amount of unhealthful fats and sugars you consume) and adding more fresh fruits, vegetables, and whole grains to your diet. Aim for a minimum of 20 to 30 minutes of exercise, three or four days a week.

(reference: article courtesy of Austin Chiropractic Center Inc., Louisville, CO.)