Healthy Meals – Tips for Making Them Affordable

Eating good, healthy meals doesn’t have to be the expensive, time-consuming ordeal many people think it is. In fact, eating healthy can often times be just as cost effective and efficient as eating packaged or semi-prepared meals IF you follow a few simple steps.

  1. Healthy mealsBuy In Bulk – when shopping for your food, anytime you can purchase larger quantities you’ll save money.
  2. Don’t Forget The Freezer – make extra and freeze it for a later date. This is a GREAT way to not only save money, but time as well!
  3. Embrace the Season – not only does eating food that is in season, choosing locally grown food usually means better taste and quite often a cheaper price.
  4. Eat It All – don’t let anything go to waste! For example, if you have a whole chicken one night, make chicken stock that can be used as a later date.

Remember, eating healthy doesn’t have to be a burden, financially or otherwise. Just be wise with how you buy and prepare your food and you’ll enjoy healthier, more flavorful and many times, more efficient meals.


Asthma Risk Linked to Low Fruit Consumption

fruits-82524__180A recent study of like individuals shows that consuming little or no citrus fruit leads to a higher incidence of suffering with symptomatic asthma. These symptoms are also linked to deficiencies in vitamin C and manganese which are present in many fruits.

The study showed that as little as 46 grams of citrus daily cut the risk of having symptomatic asthma in half. Interestingly, 46 grams is equivalent to only one quarter of a small orange.  

1 Thorax, May 2006.

Maximize Your Efforts for Maximum Heart Health

When it comes to getting the most out of your workouts, a recent article in Reuters confirms that the key is reaching and maintaining you target heart rate during your workout. To determine your target rate you must do a little brain exercise. First, determine your maximum heart rate (MHR) by subtracting your age from 220. So for a 40 year old person their MHR would be 180 beats per minute (220 – 40 = 180). Next, multiply your MHR by 50 to 70 percent. This is your target workout heart rate. So the 40 year old, it would be 90 to 126 beats per minute (180 X .50 = 90; 180 X .70 = 126).

How does one know when they have reached MHR? There are many low-cost exercise heart monitors available. A simple rule of thumb is that you should not be able to talk or sing during your workout. If you find yourself singing to Beastie Boys Greatest Hits, it’s time to step up the pace (and get a new CD!).

Scientists have observed that getting your heart beat up to 50 – 70 percent of one’s MHR is the key to a long and healthy life. Even though burning calories is helpful to melting the pounds away, it does not compare to the lasting benefits of strengthening your heart. Your heart is like any muscle in the body; the more you work it the stronger it becomes. The stronger your heart is the more efficient it pumps blood throughout your body which means your heart beats less and the less it beats the longer is lasts. The next time you are working out, don’t skip the cardio and remember to stay in the zone of your target heart rate.

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