As the Thanksgiving holiday approaches we are thankful for many things, not the least of which is our health. This month’s article gives tips that are proven to improve or maintain health.
Be sure to scroll down for an easy butternut squash soup recipe. As an expression of our thanks for your trust in us, please take advantage of the coupon at the bottom of this newsletter. Feel free to print off a copy and share it with a friend!
BE THANKFUL FOR GOOD HEALTH
The body has basic requirements for maintaining good health. These basic necessities include : Proper nutrition, exercise, adequate sleep and relaxation/rest.
One of the most important aspects of health maintenance is diet. A proper diet allows our body to produce energy, repair damage, and maintain a healthy, highly functional level of activity. A diet rich in fruits and vegetables is recommended. The latest research has shown processed red meats to be carcinogenic. Care should be taken to avoid excessive amounts of processed red meat (more than 3 times per week).
Exercise is crucial to maintaining good health. Many serious health conditions can be caused or worsened by inadequate exercise. Vigorous exercise of just 20 minutes per day has been proven to improve health and increase longevity. Exercise can also improve mood, mental activities and help battle depression.
Sleep is much more important than many people think. Inadequate sleep can affect your health, mental processes and safety. Sleep deprived individuals are more prone to injury, accident and problems with memory and decision-making. While we sleep the body repairs damage and removes inflammation. The body’s ability to remove products of inflammation and to repair itself can be severely diminished without adequate sleep. Experts recommend that adults get 7.5-9 hours of sleep per night.
Relaxation and rest are important keys to both physical and mental health and well-being. Relaxation gives the heart a rest by slowing the heart rate and also lowers blood pressure. Relaxation increases blood flow to the muscles and decreases muscle tension. Relaxation helps protect the heart and actually lowers your risk of heart attack and stroke. Relaxation and rest can improve immune system function, boost memory, improve decision-making processes and decrease depression.
These fundamentals of health will help you live better and live longer and that is something that we should all be thankful for!
EASY BUTTERNUT SQUASH SOUP
- 2 20-ounce packages (2-1/2 pounds) pre-cut butternut squash (if using fresh squash, you’ll need one large squash or 7-8 cups cubed)
- 1 red bell pepper, roughly chopped
- 1 medium yellow onion, roughly chopped
- 3 cloves garlic, smashed and peeled
- 7 cups water
- 1 tablespoon salt
- 2 tablespoons sugar, plus more if necessary
- 1/2 cup heavy cream
- Fresh thyme sprigs, for garnish (optional)
Combine all of the ingredients except for the heavy cream in a large soup pot. Bring to a boil, then cover and simmer for 35 minutes.
Using a hand-held immersion blender, purée the soup until silky smooth. (Alternatively, cool the soup slightly, then purée in a blender in batches, making sure to leave the hole in the lid open to allow the steam to escape.) Stir in the heavy cream and bring to a simmer. Taste and adjust seasoning (depending on the sweetness of the vegetables, you may need up to a tablespoon more sugar). Ladle the soup into bowls and garnish with fresh chopped thyme or thyme sprigs, if desired.
- Per serving (6 servings)
- Calories: 186
- Fat: 8g
- Saturated fat: 5g
- Carbohydrates: 30g
- Sugar: 5g
- Fiber: 5g
- Protein: 3g
- Sodium: 1191mg
- Cholesterol: 27mg
Goodman Family Chiropractors have served the chiropractic needs of Southern California for nearly four decades. If your friends or family are having a neck or back issue, please let them know the initial consultation is always no charge; you can reach us today at 805.495.2735.
” The doctors are professional, the office staff friendly and personable. We get consistent quality care with the latest technology. What more could anyone want!”
– Vicky, Pomona, CA
“Working in the movie industry, my back takes a beating. I can always count on the Goodman Clinic to keep me feeling great.”
– Bill, Newbury Park, CA