This Week's Health Goal: Try Some New Berries!

Everyone is always talking about how healthy they are, but do you actually know why? Yes, they have antioxidants, but what does that mean? Listed below are some of the different berries you can try this week, as well as their strongest ingredient and what it does.

Berries!

Acai Berries: One of the most powerful antioxidants in acai berries is anthocyanin. Anthocyanin is found in many reddish-purple berries and is an excellent free radical scavenger. Free radicals cause wear and tear on the body and contribute to accelerated aging and poor health. The more antioxidants we consume, the less likely we are to have free radicals roaming around the body.

Blueberries: The potent antioxidant in blueberries is gallic acid. Not only is gallic acid a very effective antioxidant, but it also helps inhibit the growth of yeast and fights against viral infections.

Cranberries: One of the strongest ingredients in cranberries is quercetin.  Quercetin is a very powerful anti-inflammatory and possibly even better at controlling allergies. Also, some of the phytonutrients found in cranberries reduce the risk of bacteria sticking to the walls of the urinary tract and causing infection.

Goji Berries: Goji berries are known for their high amount of protein as well as their carotenoids, precursors to vitamin C. They can be extremely helpful to vegetarian diets due to their higher sources of protein and even some iron. However, these berries are also part of the nightshade family. If you have a problem with nightshades, then it's best to avoid them.

Gooseberries: These berries are extremely beneficial to heart and blood vessel heart. A compound in them, called corilagin, helps to lower LDL levels (sometimes referred to as the "bad cholesterl"). It also helps prevent LDL molecules from sticking to the sides of your blood vessels, preventing a build-up of plaque.

While these berries may contain different levels of phytonutrients, they are all beneficial to your health. So, have fun enjoying different berries this week and know that you're doing a great thing for your body!

yours in health

dr samantha boldt dc

liveyourlifechiro.com

This Week's Health Goal: Try Some New Berries!

Everyone is always talking about how healthy berries are, but do you actually know why? Yes, they have antioxidants, but what does that mean? Listed below are some of the different berries you can try this week, as well as their strongest ingredient and what it does.

Berries!

Acai Berries: One of the most powerful antioxidants in acai berries is anthocyanin. Anthocyanin is found in many reddish-purple berries and is an excellent free radical scavenger. Free radicals cause wear and tear on the body and contribute to accelerated aging and poor health. The more antioxidants we consume, the less likely we are to have free radicals roaming around the body.

Blueberries: The potent antioxidant in blueberries is gallic acid. Not only is gallic acid a very effective antioxidant, but it also helps inhibit the growth of yeast and fights against viral infections.

Cranberries: One of the strongest ingredients in cranberries is quercetin.  Quercetin is a very powerful anti-inflammatory and possibly even better at controlling allergies. Also, some of the phytonutrients found in cranberries reduce the risk of bacteria sticking to the walls of the urinary tract and causing infection.

Goji Berries: Goji berries are known for their high amount of protein as well as their carotenoids, precursors to vitamin C. They can be extremely helpful to vegetarian diets due to their higher sources of protein and even some iron. However, these berries are also part of the nightshade family. If you have a problem with nightshades, then it's best to avoid them.

Gooseberries: These berries are extremely beneficial to heart and blood vessel heart. A compound in them, called corilagin, helps to lower LDL levels (sometimes referred to as the "bad cholesterl"). It also helps prevent LDL molecules from sticking to the sides of your blood vessels, preventing a build-up of plaque.

While these berries may contain different levels of phytonutrients, they are all beneficial to your health. So, have fun enjoying different berries this week and know that you're doing a great thing for your body!

yours in health, dr samantha boldt dc

This Week's Health Goal: Brush Your Teeth With Your Left Hand (Or Vice Versa)

Use your opposite hand!

55% of the population is said to be strongly right-handed, 3% is strongly left-handed, and the rest fall somewhere in between. No matter which hand you might prefer, you may not know that it is actually hooked up to the opposite side of the brain. When we work with our right hand, we stimulate the left side of the brain, and vice versa. It's easy to see that many of us rarely depend on one hand as much as the other. Therefore, one side of our brain is getting less activation than the other. This week's health goal is to practice brushing your teeth with the opposite hand. While you're at it, try throwing some other activities in there as well. Try using scissors, writing, cleaning, or anything else you can think of all while using the opposite hand and see how you do!

Why does this benefit you?

By using both hands, you actually help to connect the left and right side hemispheres of the brain. Experts say that people who use both hands increase the size of their corpus callosum by 9%. The corpus callosum is the part of the brain that connects the two hemispheres together. When practicing new movements, we can also increase and strengthen new and current neural pathways in the brain. It's good for our brain to continuously be challenged and learn new things. Let us know what activities you try this week with the opposite hand and have fun!

yours in health,

dr samantha boldt

This Week's Health Goal: Foam Roll Every Day!

This Week's Health Goal: Foam Roll for 5 Minutes Every Day!

Foam rolling is a fantastic way to release tight and sore muscles. Using a foam roller is essentially a very affordable way to give yourself a deep tissue massage. It helps to break up adhesions and any scar tissue that has formed in the area. The iliotibial band (lateral thigh) is one of the most common areas people use a foam roller on. However, there are multiple areas you can roll out in order to decrease tension throughout the body.

The upper and lower back, calves, and quadriceps are all areas that tend to tighten up easily. Place the foam roller in one of these areas and use your body weight to put pressure on top of it. Either roll back and forth, or for especially tight areas, you can apply constant pressure until you feel the muscle relax. At the end of the week, you'll feel like a new person!

yours in health,

dr samantha boldt

This week's health goal: Gargle With Salt Water

This Week's Health Goal: Gargle 

With Salt Water

One of the easiest and most effective ways to maintain a healthy mouth is to do a simple salt rinse. It combats gingivitis, bad breath, sore throats, and will also help sores heal faster. 

How does it do all of this? Salt temporarily increases the pH of your mouth to create an alkaline environment. This makes it hard for bacteria to survive. Salt water is also an isotonic solution, meaning it contains the same concentrations of salts in our body. Therefore, it doesn't irritate the mucous membranes of our mouth like other medicinal mouthwashes, and can be a very gentle way of keeping the mouth clean. 

From a maintenance standpoint of view, you can safely do a salt rinse three to four times a week. Salt rinsing every day risks weakening the enamel of the teeth. However, when you have a sore throat or are recovering from oral surgery, doing a salt rinse three to four times a day will help your mouth and throat heal faster. 

How to Make a Salt Water Solution

4 ounces of warm water

1/2 tsp of sea salt (or table salt)

1 tsp baking soda (optional)

Swirl the solution in your mouth for 30 seconds 

and then spit it out!

yours in health,

dr samantha boldt

This Week's Health Goal: Get Organized!

This Week's Health Goal: Get Organized!

Clutter can lead to creativity, but the research shows that it can also lead to anxiety, fatigue, weight gain, and decreased health overall. So it's time to get organized! Becoming a more organized person isn't a task that needs to be done all at once. We want to focus on little steps that can move us in the right direction.

There are two main areas of organization in our life. The first is physical, so things like our bedroom, office, garage, etc. The second is mental. Are we clearly able to organize our thoughts or do we have so much going on up there that we tend to forget things? Both physical organization and mental organization are important in maintaining overall health.

This week, spend 5 minutes a day working on organization. You can start by going through that stack of papers that hasn't been touched in 3 months, or taking a few minutes out of every day to write down the different thoughts going through your brain. Below are a few different ways in each category to help you organize your life!

Physical Organization:

-If you carry around a purse, wallet, backpack, or briefcase, spend some time this week pulling everything out and only putting back in the necessities. Everything pulled out needs a home, whether it's the garbage or a folder in your house.

-Go through the papers in your office and make folders for all of the different categories these papers fall under. You don't have to worry about throwing anything away.....yet. However, by starting this process, you will most likely find that some things can very easily be discarded.

-Pick a clothes drawer or part of your closet and go through it for a few minutes each day. Decide what you want to keep, what can be donated, and what should just be thrown away.

Mental Organization:

-Spend 5 minutes everyday jotting down notes of the thoughts or ideas that you had. By actually writing them down, your brain is able to interpret things in a different way and more easily able to decide what is important and what is not.

-TO-DO list: Write out your to-do list every morning, anything and everything that you can think of, and then circle the top three most important ones. Know that the other ones are still on the paper, so you don't even have to think about remembering them until your three most important tasks are done.

-Make decisions: Making decisions is hard, and we have all put it off at some time or another. Every day, take one thing that you have been putting off making a decision on, and sit down until that decision is made. You can make a pros and cons list or use the WRAP method, but don't move on to something else until that decision is made!

yours in health,

dr samantha boldt

This week's health goal: Get Spicy!

This week's health goal: Get Spicy!

No, we don't mean the hot kind of spicy (not that you can't), but you SHOULD experiment with different herbs and spices in your kitchen. Many of these plants are not only tasty, but they also have multiple health benefits. For example, cumin has shown to be anti-inflammatory while also aiding in digestion and helping to regulate the immune system! 

Below we have listed a few spices and herbs commonly found in different cultures. If you're in the mood for something Indian, try adding in turmeric, cumin, and red pepper. If you're in the mood for Moroccan, put clove, cinnamon, and paprika in your dish. You can add as few or as many spices as you want! So get spicy this week, all the while knowing that you're doing something amazing for your body!

Chinese: Anise, Szechuan Peppercorn, Fennel, Cassia, and Clove

Indian: Turmeric, Coriander, Cumin, Fenugreek, and Red pepper

Latin American: Chile, Paprika, Cumin, and Mexican Oregano

Mediterranean: Basil, Bay Leaf, Chervil, Dill, Fennel, Marjoram, Mint, Oregano, Rosemary, Sage, and Thyme

Moroccan: Cardamom, Clove, Cinnamon, Coriander, Cumin, Paprika, Mace, Peppercorn, and Turmeric

Thai: Basil, Black pepper, Cardamom, Chile peppers, Cilantro, Cloves, Cumin, Garlic, Ginger, Lemongrass, Turmeric, and White Pepper

yours in health,

dr samantha boldt