Parents who often appreciate
the importance of checkups
for their child’s teeth, hearing, eyes, ears, nose and throat draw a blank when it comes to their child’s spine.
In fact, a spinal checkup
could be one of the most important of your child’s life.
It’s back to school time and kids are getting ready to fill up their backpacks. Today, more and more schoolwork is given to kids and as a result, their backpacks get heavier and heavier. The heavier the backpack is, the more unnecessary stress is placed on the child’s spine. This can cause the misalignment of vertebrae of the spine (vertebral subluxations), which if left uncorrected can have serious health consequences.
It may be difficult to control the amount of schoolwork your child receives. However there are things that you can do to ensure that their backpack does not cause damage to their spine.
First…Limit the amount of weight that is placed in the child’s backpack at one time. Usually ten percent of the child’s body weight is appropriate. Occasionally, schools will allow you to purchase a second set of books so that it is not necessary for the child to carry the books back and forth between home and school.
Second…Get your child a spinal checkup on a regular basis. Carrying heavy backpacks can cause poor posture. Posture is one of the most overlooked keys to best health and performance. Good posture improves fitness, thinking ability, emotional state and general vitality. Parents who often appreciate the importance of checkups for their child’s teeth, hearing, eyes, ears, nose and throat draw a blank when it comes to their child’s spine. In fact, a spinal checkup could be one of the most important of your child’s life. Schedule an appointment with your family chiropractor today. Start the school year off on a healthy note. Bring your children in for a spinal checkup and give them the best possible chance to get healthy and stay healthy throughout the school year.
Give Dr. Carri a call to schedule your child's wellness check up!
Friday, September 4, 2009
Wednesday, June 3, 2009
Become a Fan!
Hey Y'all!
Natural Life Chiropractic, our family wellness chiropractic center in North Orange County has a facebook page... become a fan, learn lots about our practice and other natural health care topics!
Here's the link.
http://www.facebook.com/pages/Brea-CA/Natural-Life-Chiropractic/57890768963?ref=ts
See you there!
Blessings,
Dr. Carri
Natural Life Chiropractic, our family wellness chiropractic center in North Orange County has a facebook page... become a fan, learn lots about our practice and other natural health care topics!
Here's the link.
http://www.facebook.com/pages/Brea-CA/Natural-Life-Chiropractic/57890768963?ref=ts
See you there!
Blessings,
Dr. Carri
Monday, June 1, 2009
Top 10 Tips to Care for your little athelete!
10-Always warm up-increasing blood flow to the joints, muscles and ligments helps to avoid muscle injury
9-Avoid "heading the ball" in soccer as this causes undue strain on the neck and shoulder muscles while increasing the risk for brain injury
8-Land on bent knees when jumping, or risk tearing the ligament that joins the thigh to the shin!
7-When playing baseball or softball use non-stationary bases so that children sliding feet or face first into the bases will avoid serious injury.
6-Be sure to give your child a healthy meal prior to exertion! Lean protein like grilled chicken or fish is a great choice. Pair that with a complex carbohydrate such as brown rice and some veggies to make an "all star meal"
5-Teach your child to listen to their body's warning signals and never play through the pain.
4-Always wear protective proper gear from helmets to cleats and everything in between!
3-Make sure that practice time is reasonable and avoid practicing or playing to excess as the body is meant to work for a certain span of time, and then rest for an equal span of time.
2-While wearing the right thing is important, not wearing the wrong thing is equally important. Jewelry can get snagged on other players or their clothing causing painful injury.
And lastly and importantly!
1-Dr. Carri Tanaka, your Family Wellness Chiropractor plays an important role in helping your little athelete operate at optimum efficiency and play their best. Make sure your child has regular chiropractic check ups and adjustments. Especially if an injury has taken place!
Blessings in health!
Dr. Carri
9-Avoid "heading the ball" in soccer as this causes undue strain on the neck and shoulder muscles while increasing the risk for brain injury
8-Land on bent knees when jumping, or risk tearing the ligament that joins the thigh to the shin!
7-When playing baseball or softball use non-stationary bases so that children sliding feet or face first into the bases will avoid serious injury.
6-Be sure to give your child a healthy meal prior to exertion! Lean protein like grilled chicken or fish is a great choice. Pair that with a complex carbohydrate such as brown rice and some veggies to make an "all star meal"
5-Teach your child to listen to their body's warning signals and never play through the pain.
4-Always wear protective proper gear from helmets to cleats and everything in between!
3-Make sure that practice time is reasonable and avoid practicing or playing to excess as the body is meant to work for a certain span of time, and then rest for an equal span of time.
2-While wearing the right thing is important, not wearing the wrong thing is equally important. Jewelry can get snagged on other players or their clothing causing painful injury.
And lastly and importantly!
1-Dr. Carri Tanaka, your Family Wellness Chiropractor plays an important role in helping your little athelete operate at optimum efficiency and play their best. Make sure your child has regular chiropractic check ups and adjustments. Especially if an injury has taken place!
Blessings in health!
Dr. Carri
Friday, March 20, 2009
March For Babies
Happy Friday!
Just wanted to make sure you all knew about a wonderful fundraising event that a local business owner/my insurance agent/friend of mine is participating in. His name is Julian Camarillo with Camarillo Insurance Agency. Please visit his site to learn more about this great event at
www.marchforbabies.org/camarillo If you are able, a donation would be wonderful to support The March of Dimes and his goal to help more children.
Blessings,
Dr. Carri Tanaka
Just wanted to make sure you all knew about a wonderful fundraising event that a local business owner/my insurance agent/friend of mine is participating in. His name is Julian Camarillo with Camarillo Insurance Agency. Please visit his site to learn more about this great event at
www.marchforbabies.org/camarillo If you are able, a donation would be wonderful to support The March of Dimes and his goal to help more children.
Blessings,
Dr. Carri Tanaka
Monday, March 2, 2009
Omega Three Fats: for you and your children!
One of the most important supplements you and your family can take is Fish oil. It is so vital to our bodies health that it is the #1 supplement that I recommend to families. DHA is an omega three fatty acid that makes up about 20% of the human brain and nervous system. DHA is not produced by the body and MUST be supplemented. Make sure that you take a very high quality, toxin free fish oil daily. It should say on the label, "molecularly distilled for purity, or free of Dioxins, PCB's, and mercury". If it doesn't, choose another brand! Nordic Naturals is a great over the counter brand and is usually available at Henry's markets and other health food stores. We carry Nordic Naturals, for children and adults in a liquid high-potency form, Coromega for children and adults that is in a packet and is of yogurt consistency, and Orthomolecular's Orth-Omega capsules. If you are pregnant or nursing, there is NO BETTER TIME than now to begin taking your fish oil. The omega three fats are vital to your baby's eye, brain, nervous & immune system's development/health. It has also been proven that omega three supplementation during pregnancy can actually yield a smarter and healthier baby! In addition, the likelihood of your baby developing allergies is less if you supplement during pregnancy. Omega three's can improve attention and focus in infants and children, and also can decrease a mom's risk for postpartum depression. Now what mom doesn't want all of that? A minimum of 300mg of DHA has been established as a daily minimum during pregnancy. I recommend more usually and it depends upon the mother's health status and her diet. This is assessed during my new patient intake.
I attached some brief research studies on omega three fats and children's health. Keep in mind when they mention eating fish as a source of omega three's that although fish does contain omega three's, often times we are eating FARM raised fish which is full of many other toxins. I feel that if you want to get your omega three's from fish in your diet, make sure to buy fresh, WILD caught fish. Also, make sure to avoid certain fish as the mercury content can be high. If you go to http://www.nrdc.org/ you should be able to see how fish rank in mercury levels. Click on Green Living and you will see the Mercury in Fish area. I feel it's much easier to supplement with a high quality fish oil supplement than pay through the roof for your fresh, WILD caught fish.....
Diet rich in fish may help prevent childhood asthma
SYDNEY, AUSTRALIA. Childhood asthma is now a major health problem in Australia with 31% of West Australian children having been diagnosed with the condition. Chronic inflammation of the airways is also a major problem with 12% of the population reporting wheeze severe enough to disturb sleep. Studies involving Australian school children have shown that those who consume oily fish more than once a week have a significantly reduced risk of asthma.
Australian researchers now suggest that the epidemic of childhood asthma is associated with a change in the omega-6 to omega-3 fatty acid ratio in the Australian diet. It used to be around 5:1, but is now 15:1 or higher. They recently concluded a study of 355 school children of which 166 had been diagnosed with asthma at 6 years of age and the remaining 169 acted as asthma-free controls. A comparison of the two groups showed that the significant risk factors for asthma were:
Gestational age less than 37 months (OR=2.93)
Maternal asthma (OR=6.13)
Breastfeeding for less than 6 months (OR=2.25)
A high omega-6/omega-3 ratio in the diet (OR=1.93)
After adjustment for other known risk factors the risk of asthma was 2.89 times higher among children with an average dietary omega-6/omega-3 ratio of 18 than among children with a ratio of 8. The researchers believe that the benefits of a diet high in omega-3 fatty acids are due to the inclusion of more EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), the two main components of fish oil.
Oddy, W.H., et al. Ratio of omega-6 to omega-3 fatty acids and childhood asthma. Journal of Asthma, Vol. 41, No. 3, 2005, pp. 319-26
Fish oil benefits children with bronchial asthma
TOKYO, JAPAN. It is now clear that inflammation of the airways is an important factor in asthma. Thus, it would make sense that supplementation with a natural anti-inflammatory could benefit children with the disease. The two main components of fish oil, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), inhibit the formation of leukotrienes and prostaglandins from arachidonic acid and omega-6 fatty acids and thus reduce the generation of cytokines from inflammatory cells.
Japanese researchers now report that supplementation with fish oil does indeed reduce asthma symptoms in children with long-term bronchial asthma. Their study involved 29 children between the ages of 8 and 14 years who had suffered from asthma for an average of 10 years and were hospitalized for the condition. The children were randomized to receive fish oil capsules or placebo capsules (olive oil) three times daily for a 10-month period. The amount of fish oil given to the children varied from 2.4 grams/day (500 mg EPA + 215 mg DHA) to 4.8 grams/day (1000 mg EPA + 430 mg DHA) depending on body weight. After 10 months of therapy the asthma score (a measure of the severity and frequency of attacks) had dropped from an average of 21 to an average of 6 in the fish oil group with no significant change in the placebo group. The sensitivity to acetylcholine inhalation (a promoter of attacks) also decreased significantly in the fish oil group, but no change was observed in the placebo group.
The researchers conclude that fish oil supplementation for 10 months decreases asthma scores and increases acetylcholine thresholds in children with bronchial asthma. They do add that the conditions of their trial included a strictly controlled environment in terms of diet and the presence of inhalant allergens.
Nagakura, T., et al. Dietary supplementation with fish oil rich in omega-3 polyunsaturated fatty acids in children with bronchial asthma. European Respiratory Journal, Vol. 16, No. 5, November 2000, pp. 861-65
Fish oils help asthma patients
LARAMIE, WYOMING. Asthma is an increasingly common affliction in the Western world. It is estimated that between 20 and 25 per cent of all children suffer from one or more symptoms of asthma at some point. There is evidence that a high dietary intake of linoleic acid (n-6 PUFA) may exacerbate asthma symptoms. Linoleic acid is found in particularly high concentrations in vegetable oils such as safflower, sunflower, and corn oils. Researchers at the University of Wyoming now report that adjusting the dietary intake of polyunsaturated fatty acids (PUFAs) may be effective in reducing asthma symptoms in many patients. Their experiment involved 26 non-smoking asthma-sufferers aged 19 to 25 years. The normal dietary intake of n-6 PUFA was determined for all participants at the start of the study and after one month. For the first month participants were given fish oil capsules containing enough EPA and DHA to adjust their intake ratio of n-3 PUFAs (fish oils) to n-6 PUFAs to 0.1:1. During the second month the participants had their n-3 PUFA to n-6 PUFA ratio adjusted to 0.5:1. The average fish oil intake required to produce the 0.5:1 ratio was 3.3 grams per day. Extensive testing showed that more than 40 per cent of the participants experienced a significant improvement in their breathing ability and better resistance to asthma attacks while on the high fish oil diet. The researchers conclude that dietary supplementation with fish oils or other enriched sources of n-3 PUFAs may be a viable therapy for asthma.
Broughton, K. Shane, et al. Reduced asthma symptoms with n-3 fatty acid ingestion are related to 5- series leukotriene production. American Journal of Clinical Nutrition, Vol. 65, April 1997, pp. 1011- 17
For more articles on the amazing benefits of fish oil, visit www.oilofpisces.com
Blessings in health,
Dr. Carri
I attached some brief research studies on omega three fats and children's health. Keep in mind when they mention eating fish as a source of omega three's that although fish does contain omega three's, often times we are eating FARM raised fish which is full of many other toxins. I feel that if you want to get your omega three's from fish in your diet, make sure to buy fresh, WILD caught fish. Also, make sure to avoid certain fish as the mercury content can be high. If you go to http://www.nrdc.org/ you should be able to see how fish rank in mercury levels. Click on Green Living and you will see the Mercury in Fish area. I feel it's much easier to supplement with a high quality fish oil supplement than pay through the roof for your fresh, WILD caught fish.....
Diet rich in fish may help prevent childhood asthma
SYDNEY, AUSTRALIA. Childhood asthma is now a major health problem in Australia with 31% of West Australian children having been diagnosed with the condition. Chronic inflammation of the airways is also a major problem with 12% of the population reporting wheeze severe enough to disturb sleep. Studies involving Australian school children have shown that those who consume oily fish more than once a week have a significantly reduced risk of asthma.
Australian researchers now suggest that the epidemic of childhood asthma is associated with a change in the omega-6 to omega-3 fatty acid ratio in the Australian diet. It used to be around 5:1, but is now 15:1 or higher. They recently concluded a study of 355 school children of which 166 had been diagnosed with asthma at 6 years of age and the remaining 169 acted as asthma-free controls. A comparison of the two groups showed that the significant risk factors for asthma were:
Gestational age less than 37 months (OR=2.93)
Maternal asthma (OR=6.13)
Breastfeeding for less than 6 months (OR=2.25)
A high omega-6/omega-3 ratio in the diet (OR=1.93)
After adjustment for other known risk factors the risk of asthma was 2.89 times higher among children with an average dietary omega-6/omega-3 ratio of 18 than among children with a ratio of 8. The researchers believe that the benefits of a diet high in omega-3 fatty acids are due to the inclusion of more EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), the two main components of fish oil.
Oddy, W.H., et al. Ratio of omega-6 to omega-3 fatty acids and childhood asthma. Journal of Asthma, Vol. 41, No. 3, 2005, pp. 319-26
Fish oil benefits children with bronchial asthma
TOKYO, JAPAN. It is now clear that inflammation of the airways is an important factor in asthma. Thus, it would make sense that supplementation with a natural anti-inflammatory could benefit children with the disease. The two main components of fish oil, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), inhibit the formation of leukotrienes and prostaglandins from arachidonic acid and omega-6 fatty acids and thus reduce the generation of cytokines from inflammatory cells.
Japanese researchers now report that supplementation with fish oil does indeed reduce asthma symptoms in children with long-term bronchial asthma. Their study involved 29 children between the ages of 8 and 14 years who had suffered from asthma for an average of 10 years and were hospitalized for the condition. The children were randomized to receive fish oil capsules or placebo capsules (olive oil) three times daily for a 10-month period. The amount of fish oil given to the children varied from 2.4 grams/day (500 mg EPA + 215 mg DHA) to 4.8 grams/day (1000 mg EPA + 430 mg DHA) depending on body weight. After 10 months of therapy the asthma score (a measure of the severity and frequency of attacks) had dropped from an average of 21 to an average of 6 in the fish oil group with no significant change in the placebo group. The sensitivity to acetylcholine inhalation (a promoter of attacks) also decreased significantly in the fish oil group, but no change was observed in the placebo group.
The researchers conclude that fish oil supplementation for 10 months decreases asthma scores and increases acetylcholine thresholds in children with bronchial asthma. They do add that the conditions of their trial included a strictly controlled environment in terms of diet and the presence of inhalant allergens.
Nagakura, T., et al. Dietary supplementation with fish oil rich in omega-3 polyunsaturated fatty acids in children with bronchial asthma. European Respiratory Journal, Vol. 16, No. 5, November 2000, pp. 861-65
Fish oils help asthma patients
LARAMIE, WYOMING. Asthma is an increasingly common affliction in the Western world. It is estimated that between 20 and 25 per cent of all children suffer from one or more symptoms of asthma at some point. There is evidence that a high dietary intake of linoleic acid (n-6 PUFA) may exacerbate asthma symptoms. Linoleic acid is found in particularly high concentrations in vegetable oils such as safflower, sunflower, and corn oils. Researchers at the University of Wyoming now report that adjusting the dietary intake of polyunsaturated fatty acids (PUFAs) may be effective in reducing asthma symptoms in many patients. Their experiment involved 26 non-smoking asthma-sufferers aged 19 to 25 years. The normal dietary intake of n-6 PUFA was determined for all participants at the start of the study and after one month. For the first month participants were given fish oil capsules containing enough EPA and DHA to adjust their intake ratio of n-3 PUFAs (fish oils) to n-6 PUFAs to 0.1:1. During the second month the participants had their n-3 PUFA to n-6 PUFA ratio adjusted to 0.5:1. The average fish oil intake required to produce the 0.5:1 ratio was 3.3 grams per day. Extensive testing showed that more than 40 per cent of the participants experienced a significant improvement in their breathing ability and better resistance to asthma attacks while on the high fish oil diet. The researchers conclude that dietary supplementation with fish oils or other enriched sources of n-3 PUFAs may be a viable therapy for asthma.
Broughton, K. Shane, et al. Reduced asthma symptoms with n-3 fatty acid ingestion are related to 5- series leukotriene production. American Journal of Clinical Nutrition, Vol. 65, April 1997, pp. 1011- 17
For more articles on the amazing benefits of fish oil, visit www.oilofpisces.com
Blessings in health,
Dr. Carri
Friday, January 30, 2009
Cold and Sinus Stuff
I have several patients who suffer from sinus problems and the occasional cold as well.
When these patients come in complaining of these problems, after reviewing everything, I often find that they can benefit from a natural supplement called Sinutrol. This is a supplement offered only through licensed healthcare professionals and is sold at our office.
Symptoms of Sinusitis:
1. Pain when the forehead is touched over the front may mean the frontal sinuses are inflamed
2. Infection in the maxillary sinuses can cause upper jaw and teeth to ache, and cheeks to be tender to the touch.
3. The ethmoid sinuses (near the tear ducts) when inflamed can cause swelling of the eyelids and tissue around the eyes. It can also cause tenderness in the sides of the nose, a loss of smell, and a stuffy nose.
4. Infection in the sphenoid sinuses can cause earaches, neck pain, and deep aching at the top of the head.
Get this:
A study performed in 1999 found that 93% of chronic Sinusitis patients studied also showed signs of a fungal infection. Antibiotics and most OTC products treat bacteria only, and do nothing to address fungal infection, leaving lots of patients without help and taking uncessary antibiotics! Frequent antibiotic use weakens the immune system and can also cause digestive upset. (always remember to use pro-biotics after a course of antibiotics to re-establish healthy bacteria levels in your body. We recommend OTC Culturelle, or OrthoBiotic sold at our office. Use for a minimum of 30 days)
The active ingriedients in Sinutrol are:
Thyme leaf: a poweful anti-fungal to address the strong possibility of fungus presence over bacteria in the sinuses.
Andrographis and Siberian Ginseng: immune inhancing to help the bodies own natural defences. Andrographis also helps to significantly reduce the severity, duration and symptoms of a common cold.
Turmeric and Bromelain: natures anti-inflammatory agents that help to address the immediate need for pain and pressure relief.
N-Acetyl Cysteine: a powerful mucolytic that helps break down the viscosity or thickness of mucous and allows sinuses to drain. This also helps make the sinuses a less optimal environment for bacteria and fungus to grow.
If you or someone you know are experiencing acute or chronic sinus problems, a cold, or sinusitis, please give me a call and you can experience quick natural relief without side effects or synthetic chemicals.
The makers of this product also offer a satisfaction guarantee, so there's nothing to lose but your sinus problems!
Blessings in health,
Dr. Carri Tanaka
When these patients come in complaining of these problems, after reviewing everything, I often find that they can benefit from a natural supplement called Sinutrol. This is a supplement offered only through licensed healthcare professionals and is sold at our office.
Symptoms of Sinusitis:
1. Pain when the forehead is touched over the front may mean the frontal sinuses are inflamed
2. Infection in the maxillary sinuses can cause upper jaw and teeth to ache, and cheeks to be tender to the touch.
3. The ethmoid sinuses (near the tear ducts) when inflamed can cause swelling of the eyelids and tissue around the eyes. It can also cause tenderness in the sides of the nose, a loss of smell, and a stuffy nose.
4. Infection in the sphenoid sinuses can cause earaches, neck pain, and deep aching at the top of the head.
Get this:
A study performed in 1999 found that 93% of chronic Sinusitis patients studied also showed signs of a fungal infection. Antibiotics and most OTC products treat bacteria only, and do nothing to address fungal infection, leaving lots of patients without help and taking uncessary antibiotics! Frequent antibiotic use weakens the immune system and can also cause digestive upset. (always remember to use pro-biotics after a course of antibiotics to re-establish healthy bacteria levels in your body. We recommend OTC Culturelle, or OrthoBiotic sold at our office. Use for a minimum of 30 days)
The active ingriedients in Sinutrol are:
Thyme leaf: a poweful anti-fungal to address the strong possibility of fungus presence over bacteria in the sinuses.
Andrographis and Siberian Ginseng: immune inhancing to help the bodies own natural defences. Andrographis also helps to significantly reduce the severity, duration and symptoms of a common cold.
Turmeric and Bromelain: natures anti-inflammatory agents that help to address the immediate need for pain and pressure relief.
N-Acetyl Cysteine: a powerful mucolytic that helps break down the viscosity or thickness of mucous and allows sinuses to drain. This also helps make the sinuses a less optimal environment for bacteria and fungus to grow.
If you or someone you know are experiencing acute or chronic sinus problems, a cold, or sinusitis, please give me a call and you can experience quick natural relief without side effects or synthetic chemicals.
The makers of this product also offer a satisfaction guarantee, so there's nothing to lose but your sinus problems!
Blessings in health,
Dr. Carri Tanaka
Wednesday, January 28, 2009
11 Healthy Foods that cost under $1!
I was recently reading an article about how during these rough economic times people can tend to gain weight. Not only due to stress which throws your adrenal and cortisol (hormone) levels out of whack contributing to belly fat... but people are skimping on the healthier options due to the price. That's why I borrowed this post from Brie Cadman. She breaks down the foods into the nutrition and value. Healthy eating/shopping!
Dr. Carri
The 11 Healthiest Foods for Under $1
1. Watermelon: Though you may not be able to buy an entire watermelon for a dollar, your per serving cost isn’t more than a few dimes. This summertime fruit is over 90 percent water, making it an easy way to hydrate, and gives a healthy does of Vitamin C, potassium, and lycopene, an antioxidant that may ward off cancer.
Serving suggestions: Freeze chunks for popsicles; eat straight from the rind.
2. Wild Rice: It won’t cost you much more than white rice, but wild rice is much better for you. Low in fat and high in protein and fiber, this gluten-free rice is a great source of complex carbohydrates. It packs a powerful potassium punch and is loaded with B vitamins. Plus, it has a nutty, robust flavor.
Serving suggestions: Mix with nuts and veggies for a cold rice salad; blend with brown rice for a side dish.
3. Beets: Beets are my kind of vegetable—their natural sugars make them sweet to the palate while their rich flavor and color make them nutritious for the body. They’re powerhouses of folate, iron, and antioxidants.
Serving suggestions: Shred into salads, slice with goat cheese. If you buy your beets with the greens on, you can braise them in olive oil like you would other greens.
4. Butternut Squash: This beautiful gourd swings both ways: sometimes savory, sometimes sweet. However you prepare the butternut, it will not only add color and texture, but also five grams of fiber per half cup and chunks and chunks of Vitamin A and C. When in season, butternut squash and related gourds are usually less than a dollar a pound.
Serving suggestions: Try Pear and Squash Bruschetta; cook and dot with butter and salt.
5. Whole Grain Pasta: Complex carbohydrate source that is high in protein and B vitamins. Plus, it’s one of the cheapest staples you can buy.
Serving suggestions: Mix clams and white wine with linguine; top orzo with tomatoes and garlic; eat cold Farfalle Salad on a picnic.
6. Sardines: As a kid, I used to hate it when my dad would order sardines on our communal pizzas, but since then I’ve acquired a taste for them. Because not everyone has, you can still get a can of sardines for relatively cheap. And the little fish come with big benefits: calcium, iron, magnesium, zinc, and B vitamins. And, because they’re low on the food chain, they don’t accumulate mercury.
Serving suggestions: Mash them with parsley, lemon juice, and olive oil for a spread; eat them plain on crackers; enjoy as a pizza topping (adults only).
7. Spinach: Spinach is perhaps one of the best green leafies out there—it has lots of Vitamin C, iron, and trace minerals. Plus, you can usually find it year round for less than a dollar.
Serving suggestions: Sautéed with eggs, as a salad, or throw into your blender with your fav. smoothie ingriedients.
8. Tofu: Not just for vegetarians anymore, tofu is an inexpensive protein source that can be used in both savory and sweet recipes. It’s high in B vitamins and iron, but low in fat and sodium, making it a healthful addition to many dishes.
Serving suggestions: add to smoothies for a protein boost; cube and marinate for barbecue kebobs.
9. Lowfat Milk: Yes, the price of a gallon of milk is rising, but per serving, it’s still under a dollar; single serving milk products, like yogurt, are usually less than a dollar, too. Plus, you’ll get a lot of benefit for a small investment. Milk is rich in protein, vitamins A and D, potassium, and niacin, and is one of the easiest ways to get bone-strengthening calcium. (Dr. Carri recommends you buy organic when possible!)
Serving suggestions: In smoothies, hot chocolate, or coffee; milk products like low fat cottage cheese and yogurt.
10. Pumpkin Seeds: When it’s time to carve your pumpkin this October, don’t shovel those seeds into the trash—they’re a goldmine of magnesium, protein, and trace minerals. Plus, they come free with the purchase of a pumpkin.
Serving suggestions: Salt, roast, and eat plain; toss in salads.
11. Coffee: The old cup-o-joe has been thrown on the stands for many a corporeal crime—heart disease, cancer, osteoporosis—but exonerated on all counts. In fact, coffee, which is derived from a bean, contains beneficial antioxidants that protect against free radicals and may actually help thwart heart disease and cancer. While it’s not going to fill you up like the other items on this list, it might make you a lot perkier. When made at home, coffee runs less than 50¢ cents a cup. Serving suggestions: Just drink it.
Dr. Carri
The 11 Healthiest Foods for Under $1
1. Watermelon: Though you may not be able to buy an entire watermelon for a dollar, your per serving cost isn’t more than a few dimes. This summertime fruit is over 90 percent water, making it an easy way to hydrate, and gives a healthy does of Vitamin C, potassium, and lycopene, an antioxidant that may ward off cancer.
Serving suggestions: Freeze chunks for popsicles; eat straight from the rind.
2. Wild Rice: It won’t cost you much more than white rice, but wild rice is much better for you. Low in fat and high in protein and fiber, this gluten-free rice is a great source of complex carbohydrates. It packs a powerful potassium punch and is loaded with B vitamins. Plus, it has a nutty, robust flavor.
Serving suggestions: Mix with nuts and veggies for a cold rice salad; blend with brown rice for a side dish.
3. Beets: Beets are my kind of vegetable—their natural sugars make them sweet to the palate while their rich flavor and color make them nutritious for the body. They’re powerhouses of folate, iron, and antioxidants.
Serving suggestions: Shred into salads, slice with goat cheese. If you buy your beets with the greens on, you can braise them in olive oil like you would other greens.
4. Butternut Squash: This beautiful gourd swings both ways: sometimes savory, sometimes sweet. However you prepare the butternut, it will not only add color and texture, but also five grams of fiber per half cup and chunks and chunks of Vitamin A and C. When in season, butternut squash and related gourds are usually less than a dollar a pound.
Serving suggestions: Try Pear and Squash Bruschetta; cook and dot with butter and salt.
5. Whole Grain Pasta: Complex carbohydrate source that is high in protein and B vitamins. Plus, it’s one of the cheapest staples you can buy.
Serving suggestions: Mix clams and white wine with linguine; top orzo with tomatoes and garlic; eat cold Farfalle Salad on a picnic.
6. Sardines: As a kid, I used to hate it when my dad would order sardines on our communal pizzas, but since then I’ve acquired a taste for them. Because not everyone has, you can still get a can of sardines for relatively cheap. And the little fish come with big benefits: calcium, iron, magnesium, zinc, and B vitamins. And, because they’re low on the food chain, they don’t accumulate mercury.
Serving suggestions: Mash them with parsley, lemon juice, and olive oil for a spread; eat them plain on crackers; enjoy as a pizza topping (adults only).
7. Spinach: Spinach is perhaps one of the best green leafies out there—it has lots of Vitamin C, iron, and trace minerals. Plus, you can usually find it year round for less than a dollar.
Serving suggestions: Sautéed with eggs, as a salad, or throw into your blender with your fav. smoothie ingriedients.
8. Tofu: Not just for vegetarians anymore, tofu is an inexpensive protein source that can be used in both savory and sweet recipes. It’s high in B vitamins and iron, but low in fat and sodium, making it a healthful addition to many dishes.
Serving suggestions: add to smoothies for a protein boost; cube and marinate for barbecue kebobs.
9. Lowfat Milk: Yes, the price of a gallon of milk is rising, but per serving, it’s still under a dollar; single serving milk products, like yogurt, are usually less than a dollar, too. Plus, you’ll get a lot of benefit for a small investment. Milk is rich in protein, vitamins A and D, potassium, and niacin, and is one of the easiest ways to get bone-strengthening calcium. (Dr. Carri recommends you buy organic when possible!)
Serving suggestions: In smoothies, hot chocolate, or coffee; milk products like low fat cottage cheese and yogurt.
10. Pumpkin Seeds: When it’s time to carve your pumpkin this October, don’t shovel those seeds into the trash—they’re a goldmine of magnesium, protein, and trace minerals. Plus, they come free with the purchase of a pumpkin.
Serving suggestions: Salt, roast, and eat plain; toss in salads.
11. Coffee: The old cup-o-joe has been thrown on the stands for many a corporeal crime—heart disease, cancer, osteoporosis—but exonerated on all counts. In fact, coffee, which is derived from a bean, contains beneficial antioxidants that protect against free radicals and may actually help thwart heart disease and cancer. While it’s not going to fill you up like the other items on this list, it might make you a lot perkier. When made at home, coffee runs less than 50¢ cents a cup. Serving suggestions: Just drink it.
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