You want a meal plan for Thanksgiving? O.K. heres our best advice.
Eat whatever you want.
There are 365 days in the year (yeah, yeah we know about Leap Year)
and you can watch what you eat for all of them if you'd like. But, to maintain
your sanity and your overall enjoyment of food and the holidays, go ahead and
treat yourself on the big days.
If you want to eat light the day before Thanksgiving, go for it. If
you want to try intermittent fasting and only start your feast after not eating
for 16 hours, do that. But ultimately, take the governor off yourself and
simply do what you want. Have the extra piece of pie. Enjoy the second helping
of stuffing. Go for it.
So, heres your meal plan for Thanksgiving: eat whatever you want. Go
Save your clean eating for the 350+ days of the year when you dont
have one of the greatest meals of all time sitting in front of you.
Vitamin E is a fat soluble vitamin that has a
great deal of antioxidant properties and plays a vital role within many of our
organs in order to protect our cells from damage. There's a good chance youve
probably seen rust on a bike that was left outside on the sidewalk. This
happens because of a process called oxidation, which is an interaction between
substances and oxygen molecules. A similar reaction happens in our bodies that
creates free radicals, which can lead to accelerated aging. Vitamin E acts as a
strong antioxidant to protect your cells from being
This vitamin has a wide
array of applications for overall health and wellbeing. Along with its
antioxidant properties, Vitamin E is also important for our vision,
reproduction, and the health of a persons blood, brain and skin. Research
shows taking in vitamin E can prevent coronary heart disease, boost your immune
system, and help to prevent inflammation in the body, especially helpful for
those with osteoarthritis symptoms.
Vitamin E can be taken
as a supplement, and is also found in many different kinds of foods. Foods rich
in Vitamin E include, Nuts (such as almonds, peanuts, and hazelnuts/filberts),
seeds, green leafy vegetables like spinach and broccoli, as well as fortified
breakfast cereals, fruit juices, margarine/butters, and spreads.
Vitamins are categorized into two different
groups, fat soluble and water soluble. This classification is important in
order to understand how the vitamin acts within our body. Water soluble vitamins
can be dissolved by water, and do not get stored in the body, therefore need to
be consumed just about every day. A few examples of water soluble vitamins are
vitamin C and many of the B vitamins. Fat soluble vitamins are dissolved by fat
before they enter the bloodstream, and can be stored in our fatty tissues as
well as in the liver. Fat-soluble vitamins include vitamin A, D, E, and K.
Where can I find Vitamin K?
This vitamin is found in many of the foods we
eat on a daily basis. Green leafy vegetables such as kale, spinach, lettuce,
and broccoli contain high levels of vitamin K. Some fruits like berries and
figs, meats, eggs, cheese, chickpeas and soybeans contain vitamin K as well.
What does Vitamin K do?
Vitamin K specifically plays an important role
in the way our blood clots to help wounds heal, and also helps to regulate
calcium levels in the body, which may help to keep our bones healthy. Our
bodies need vitamin K to make a protein, called prothrombin, that helps our
blood to clot properly when we experience an injury. Vitamin K deficiency in
adults is pretty rare in the U.S. overall. Deficiency is typically seen in
infants since only small amounts are passed from the mother to the infant
during pregnancy, and after birth, the infant has not acquired the intestinal
bacteria to produce it.
Adults who might be vitamin K deficient include
those who take antibiotics that interfere with vitamin K production or
absorption, someone who takes extremely high doses of vitamin A and E, or
people who do not get enough vitamin K in the foods they eat. Certain medical
conditions like celiac disease, cystic fibrosis, intestinal or biliary tract
disorders can also create an increased risk for vitamin K deficiency. Because
of its assistance in the clotting process, you should ALWAYS consult with your
doctor before considering changing your intake of vitamin K. People who take
blood thinners, like coumadin or warfarin, or have any history or issue with
clotting disorders should take extra precaution.
Vitamin-B ComplexWhat is the B-Vitamin Complex?
B-Vitamin complex is made up of 8 B-vitamins, including:
(thiamine), B-2 (riboflavin), B-3 (niacin), B-5 (pantothenic acid), B-6
(pyrodixine), B-7 (biotin), B-9 (folic acid), B-12 (cobalamin)
What Are the Benefits?
B-Vitamin complex is critical to brain function, healthy cell metabolism, your
overall energy levels and so much more.
told, the B-vitamin complex may be beneficial in at least ten different ways:
1) Aid in
and improve peak eye function
nerve function throughout the body
4) Aid with
muscle tone and the production of red blood cells
with maintaining high energy levels
6) Works to
keep a health digestive balance
cellular health relies on the B-Vitamin complex for optimal performance
acuity and performance may be enhanced with proper B-vitamin levels
health and overall physical conditioning of the vascular system relies on
10) B-vitamins are essential to cholesterol
production as well as healthy hormonal levels.
Foods rich in B-vitamins:
Kidney beans, chickpeas, black beans, eggs, cheese, tuna fish,
salmon, red meat, nuts, seeds, watermelon, bananas, certain whole grains, dark
green vegetables like spinach and kale
Vitamin C is very
widely known for its potent antioxidant and immune boosting properties, but it
also has a slew of other amazing benefits. Vitamin C plays an instrumental role
in the growth and repair of body tissues, such as collagen, cartilage, bones,
and teeth. Yes, this means supplementing vitamin C can give you the tight
glowing skin that youve been yearning for! Even more exciting, a recent study
found a link between low levels of vitamin C and higher amounts of body fat,
specifically belly fat! This means that taking your daily Vitamin C supplement
can even help you keep your body fat percentage in check!
Vitamin C can be difficult to supplement orally, because many people
experience gastrointestinal side effects, like nausea, bloating, or stomach
cramping. If this sounds like you, dont worry, we have a solution to get you
your vitamin C boost without the baggage! Here at IRM, we offer the highest
quality vitamin C that can be delivered directly into your bloodstream via an
intravenous infusion. This is exciting because when vitamin C is taken via IV,
you absorb 100% with no side effects, whereas with oral supplementation you
would only absorb about 40% of the nutrient. Call us today to book your
infusion and be on your way to glowing skin, boosted immunity, and lower body
Vitamin D or
Calciferol is a fat soluble vitamin that is produced in the body when UV rays
from the sun come into contact with the skin. Vitamin D promotes calcium
absorption to promote bone and tooth health as well as prevent osteoporosis.
Vitamin D is also important for its anti-inflammatory properties and roles in
the prevention and management of diabetes, as well as the promotion of
neuromuscular, lung, cardiovascular, and immune health. In these pandemic
times, we should all be supplementing Vitamin D daily!
The top 5 Benefits of Vitamin-D are:
It can improve your bone health!
It can improve your heart health!
It can reduce your risk of Diabetes!
It can help you lose weight!
It can lower your risk for
Vitamin D can be found in fatty fish, egg yolks, cheese, beef liver,
mushrooms, fortified milks, cereals, and juices. Vitamin D can also be
supplemented orally and intramuscularly. Both of which are available here at IRM.
Our favorite oral preparation is a liquid by Thorne that includes K2 in the
formula. K2 is an excellent addition to vitamin D because it offers even more
immune and cardiovascular support. At IRM, we also offer vitamin-d injections,
for those that have low levels or are looking for an extra immune boost!
A fun snack packed with
protein, healthy fats, glucose for some energy and filled with vitamin E are
homemade, No-Bake Almond Butter Chocolate Protein Balls! To make these, you'll
need the following ingredients:
● 1 cup of
○ Place the
almonds in the food processor and mix until finely ground.
● 1 Tbsp. of
extra virgin coconut oil
○ Add the
coconut oil to your processed almonds. Continue to process until it gets
● 1/2 cup of
dates, pitted and roughly chopped
● 3 Tbsp. of
● 2 Tbsp. of
cacao powder, unsweetened
● 2 Tbsp. of
● 1/2 Tbsp. of
● 1/2 Tbsp. of
hemp seeds (or extra chia seeds if preferred)
● 1/4 tsp. of
○ Add the
above ingredients to the mix and process again until well mixed.
● 1/2 cup of
buckwheat for additional vitamin E
○ Add buckwheat
and pulse until fully combined.
○ Shape the
processed dough into truffles. Roll in cocoa powder and/or coconut shavings if
○ Place your
truffles in the fridge. They should stay fresh for at least two weeks in an
Enjoy snacking and getting your vitamin
It seems like
every day another guru is introducing a "cutting edge" diet or
supplement or "never-before used" lifestyle strategy to help you live
longer. Unfortunately, most of these anti-aging "hacks" are just old
ideas repackaged with clever branding and trending buzzwords. The truth is
there are 5 strategies you can implement right now that have proven, over long
periods of time, to help you look and feel younger.
Our very own
Dr. Purita has written about intermittent fasting before, but in a nutshell, it
involves restricting your calorie consumption to one eating window throughout
the day, while avoiding eating the rest of the time. Some people fast for
sixteen hours and eat during an eight-hour window and some do the same thing for
a fourteen hour fast and ten-hour eating window. There are lots of variations
that you can read about here, but intermittent fasting (IF) is a proven
method to help people restrict calories and lose weight, which helps increase
overall stress load is a time-tested method of lowering inflammation in your
body and decreasing your blood pressure. Whether you employ yoga, meditation, reading,
or a mindfulness app, reducing your stress is a surefire way to increase your
Sleep is your
body's number one method to rest, recuperate and recover from the stresses of
the day. People operating for days on end without enough sleep are often
compared to people who are under the influence of alcohol. There are several
strategies to improve your sleep, from simple things like removing TVs and blue
lights from your room, to supplements, to sleep monitors and more. A more rested
you is a healthier, younger-feeling you.
Boost Brain Activity
In order for
your brain to function to its fullest late in life, you must keep challenging
it and learn new things. For people over 60, it is critical that you introduce
daily obstacles to boost brain activity. Learn a foreign language. Solve
crossword puzzles. Play chess. Find something to do daily that will keep your
brain engaged and thinking.
your heart, the healthier your body...and nothing increases the overall
strength of your muscles and cardiac system like exercise. Exercise not only
increases metabolism, it increases range of motion, reduces the risk of injury
and increases energy, which will keep you feeling younger than your age.