Superior Health Center - January 2020




your body. By checking them, you’re learning about the ingredients, keeping an eye out for any unhealthy hidden choices, and staying on track with your healthy lifestyle.This is especially helpful if you’re on a strict diet because food labels make it easy to compare nutritional values and make healthy decisions. People can make the choice to cut back on unhealthy foods with saturated fats and sugar, as well as the amount of food they’re consuming. A LittleToo Sweet One of the significant benefits of checking the nutrition label is determining how much sugar is in foods or beverages.While it’s true that our bodies need sugar to function, too much of it can lead to severe health issues. Sugar has become an integral part of the foods and drinks we consume, making it difficult to avoid altogether. According to Medical NewsToday, the average U.S. citizen ingests 17 teaspoons, or 71 grams, of sugar every day.This is well over the recommended 9 teaspoons for men and 6 teaspoons for women by the American Heart Association.Taking a few seconds to read through the label of the juice you’ve decided to purchase tells you exactly how much sugar is in it so you reduce your consumption.

What to Look For Checking the amount of sugar and other ingredients in your food also depends on what you hope to achieve as far as your nutrition goals. For example, someone concerned about their high blood pressure will want to check the sodium content on the nutrition label.Additionally, these labels give the option to check the serving size and compare calorie content, allowing people to choose wisely and monitor the amount of food they’re eating, a significant benefit for those hoping to lose weight. Last month, we wrote about nutrition and exercise goals, and January is a time to harden that resolve.When you live your life the healthiest way you can, you’re benefiting all areas. Living a healthy lifestyle greatly reduces any health risks you’re likely to experience, but there’s much more to it.A healthy body is more likely to heal faster and better from an injury, and you’ll find your mental health increase dramatically. Boost your overall health by continuing to work toward optimum health.

When you’re at the grocery store after work and picking up a few items to make dinner, you might be too exhausted to think about checking the labels of the packaged food you’re grabbing. However, casting a quick glance at the front of whatever you’ve decided to cook with isn’t enough. Carefully reading through the labels before you choose to place that packaged food into your cart is becoming more and more imperative. Packaged foods and beverages at local grocery store are required by the U.S. Food and Drug Administration (FDA) to have nutrition labels. So take advantage of this knowledge at your fingertips and take the steps you need to ensure a healthy life. The Smallest Details Food labels tell you exactly what you need to know about what you’re planning to put into



PATIENT STORY OF THE MONTH! Patricia Is Living and Loving Life Pain-Free

People experiencing neuropathy can help ease their pain, numbness, and tingling of limbs through exercise. Often, the symptoms resulting from neuropathy cause many people to avoid participating in intense activities. However, with soft exercises like yoga, your mind and body can both benefit. HowYoga Helps the Body Yoga is meant to strengthen and create an awareness between the body and mind. Practicing yoga requires you to focus internally, rather than externally, on your body’s natural abilities and healing process. Intentional breathing is essential in yoga and causes relaxation as you move from one pose to the next.The deliberate movements of each yoga pose improves blood flow and flexibility and increases energy and body strength. Yoga’s Effect on Neuropathy When it comes to neuropathy, yoga is a significant asset because it improves bodily and mental awareness and enhances communication among the brain, spine, and nerves. Over the years, researchers have poured hours into yoga’s effect on those suffering from diabetes-related neuropathy. In a 2002 study, the Indian Journal of Physiology and Pharmacology found that when 20 people withType 2 diabetes implemented yoga for 30–40 minutes a day for 40 days, they experienced improved nerve function. Not to mention, yoga also had a beneficial effect on glycemic control. Then in 2012,Annals of IndianAcademy of Neurology conducted more research and found that yoga is indeed a complementary and integrative treatment for neuropathy. While yoga is sure to help with the symptoms you endure through neuropathy, it shouldn’t be your only means of treatment. Superior Health Centers is here to provide you with professional solutions to experience a pain-free life. With our services plus yoga exercises, you’ll be back on your feet in no time. Call our office today at 888-530-6465. MORE THAN JUST PEACE OF MIND How Yoga Alleviates Pain and Provides Relief

Before she came to us, Patricia was struggling with several aspects of her life due to the severity of her neuropathy. Even small actions, such as holding a glass of water, brushing her teeth, eating with a fork, or standing up out of bed, became excruciating for her. She also had trouble sleeping through the night, as the pain in her arms and legs became too unbearable for her to lie comfortably in her own bed.

“I was having pain in my feet and legs — numbness, burning all the way up my arms,” she says. But that wasn’t the only condition she struggled with, “I was achy all day, and I had trouble standing.”These symptoms, Patricia describes, made her “very hot and just uncomfortable.” She realized she needed help, and for that, she needed to take action. Patricia contacted our doctors at Superior Health Centers and spoke with us about the problems she was facing, and our doctors took all of these symptoms into account to create a treatment plan for her. Patricia started on neuropathy treatment to finally rid her of the pain she was experiencing, and for the first time in a long time, she felt comfortable in her own body. “I felt great! After my first treatment, I slept completely through the night without taking any medication. I’m able to do my work on my laptop without pain. My grip is back; I can lift normally and walk.” For Patricia, this treatment was life-changing, something she describes as “the best investment that I’ve done financially in my life to restore my health, feel good, and just be able to live normally.” If you’re tired of living your life with pain, we have answers for you. Call Superior Health Centers today at 888-530-6465 to learn how our neuropathy treatment can help you truly live your life.


 Same-day safe and easy procedure.  Purchase injections in one area and get the second area 50% o!

“Excellent progress, mentally, physically & emotionally. Very positive outcome. My overall health has improved tremendously .” – Betty R. “ My balance is much better –NO CANE! My hyper- sensitivity in my left leg is way down.” – William G.

“ I have felt much better and have more flexibility . I have also been able to walk more. I am able to sleep all night with no pain. My knee doesn’t get swollen as much.” – Maria T.

EXPIRES: 1/31/2020 CALL TODAY: 888.530.9340

YOUR DIET’S HIGH-TECH HELPER Unique Food Tracking Apps to Check Out in 2020

If you’re the type to make NewYear’s resolutions, then there’s a good chance health and fitness goals are among your targets for 2020.According to the New York Post, more than 55% of NewsYear’s resolutions made by Americans in 2018 were health-related, covering topics like exercising more, losing weight, and eating more nutritious foods. It’s easy to set resolutions, but it’s much harder to keep them. Luckily, we live in an age where high-tech tools are at our fingertips. Having a diet and exercise assistant in your pocket (literally) in the form of a smartphone app can do wonders for staying on track, and these days your options go far beyond one-size-fits-all calorie counters like MyFitnessPal. Here are two apps to check out if you’re hoping to discover a new you this new year.

My Macros+ Developed by weightlifters, this app is tailor-made for

feelings rather than numbers. Instead of counting calories, its users snap photos of their meals and input why they ate — whether they were hungry, stressed, or socializing — and how the meal made them feel. It’s an ideal strategy for those worried that too much data could trigger an obsession or disordered eating. Once you find a food tracking app you like, try pairing it with other tools that can help you meet your goals.Whether you need help shopping for healthier foods, making smart choices when eating out, or finding nutritious recipes with ingredients you have at home, there’s an app for that. Just pull up your phone’s app store and start searching!

people who have serious fitness goals and want to track their macronutrients (macros) — carbohydrates, proteins, and fats.With more than 1.5 million food items to choose from, a weight-tracking component, and more, My Macros+ covers all your bases. Reviewers rave about the app’s flexible goal-setting feature, which allows for intermittent fasting, calorie/carbohydrate cycling, and meal plans that include 6–8 meals per day. Ate Ate bills itself as a “visual, mindful, and non-judgmental” food tracking app. Unlike most options on the market,Ate focuses on




• 2/3 cup brown rice • 1 cup water

• 2 tsp vegetable oil • 1 tsp mirin, optional • 2 tsp soy sauce • Salt, to taste


• 2/3 cup chives, chopped • 1 block tofu, extra firm


1. Rinse rice until water runs clear. Cook rice as instructed on package with 1 cup water. 2. While rice is cooking, prepare chives. Set aside. 3. Also while rice cooks, crumble tofu over a fine strainer. As you crumble tofu, press it into the strainer to release as much water as possible. Let drain. Press and drain again. 4. Once rice is cooked, set aside. In a nonstick pan, heat vegetable oil over medium-high heat.

5. Crumble tofu into the hot pan, cooking until brown. 6. Add chives and cook for 1 minute longer. 7. Add cooked rice and mirin, cooking until rice is dry. (You can make rice one day in advance to dry it out even more.) 8. Turn off the heat and add soy sauce, tossing until fully incorporated. 9. Add salt to taste and serve.


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INSIDE A Double Glance Can Save Your Health A Positive Addition to Your Neuropathy Treatment

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Monthly Success Stories


Unique Food Tracking Apps to Check Out in 2020

Vegan Fried Rice


3 Ways a Healthy Diet Can Improve Your Looks

3 Beauty Benefits of a Healthy Diet YOU ARE WHAT YOU EAT of the growth factor IGF-1. Unfortunately, many dairy products and quick- digesting, high-glycemic-index foods, like sweet cereals, white breads, and enriched pastas, also raise the level of IGF-1 in the body. However, foods with plenty of omega-3s — like fish, nuts, wild rice, spinach, and kale — can reduce inflammation and help calm breakouts. Bright Eyes According to the Age-Related Eye Disease Study, upon which both the American Optometric Association (AOA) and the American Academy of Ophthalmology (AAO) rely, nutrient-dense foods are key for bright, healthy eyes. Nine foods in particular top the list: fish, nuts and legumes, seeds, citrus fruits, leafy greens, carrots, sweet potatoes, beef, and eggs. Of course, drinking plenty of water is recommended too! Lustrous Locks Your hair’s appearance and how fast it grows do depend on age and genetics, but diet also plays a role.According to, protein, biotin, and antioxidants all help hair grow and/or safeguard your follicles.Try adding more eggs, berries, spinach, fatty fish, sweet potatoes, avocados, nuts, seeds, sweet peppers, oysters, shrimp, soybeans, and lean red meats to your diet to reap those benefits.

People can take a thousand different things into consideration when choosing their diet. Maybe they have allergies, need to control a health condition, or need to gain or lose weight — or maybe they just want clear skin, bright eyes, and healthy hair. That’s right:What you eat impacts not only your health and weight but also your features!The starting line for both health and beauty is your plate, and it’s possible to eat your way to victory (or, at the very least, a vast improvement). To set yourself up for beautiful skin, eyes, and hair, check out the diet advice below. Clear Skin Research on the topic is still underway, but Medical News Today reports mounting evidence that eating more omega-3 fatty acids and slow-digesting foods and less dairy can help reduce acne. Some evidence shows that during puberty, acne is more common because our bodies produce more


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