Keep it honest

Dr. Vijay Patel - Salute 10K

Dr. Vijay Patel finishing the Salute 10K in Arlington Heights.

“Yeah, I need to exercise more.”  These words don’t work. To change any behavior individuals with an explicitly stated goal are much more likely to achieve it.

Those who read my blog and know me, know I love to exercise.  Like many, between work and time with my family, I am finding it increasingly difficult to work out.

This past week I made a goal of running 262.2 miles over the summer.  That’s my goal.  I am putting it out there to help keep me honest.  What’s your goal?  Post it here in the comments section, put it on Facebook, tape it to your bathroom mirror.  Whatever, just make it public and go for it!


Vijay Patel (74 Posts)

Dr. Vijay Patel earned his doctoral degree in Chiropractic from National College of Chiropractic in Lombard, Illinois. Dr. Patel is board certified in electrodiagnostics by the American Chiropractic Neurology Board. Dr. Patel has recently received training in Manipulation under Anesthsia (MUA). Constantly striving to give his patients the most up-to-date care possible, Dr. Patel attends many post-graduate seminars including such topics as neurology, research review, and sports performance enhancement. Dr. Patel has practiced medicine at Advanced Physical Medicine and Therapy in Mt. Prospect, Illinois since 1999. Dr. Patel currently serves as president of the Chicago chapter of the Illinois Chiropractic Society. He is also a member of both the National College of Chiropractic Alumni Association and the American Chiropractic Association. Dr. Patel is fluent in Gujarati. A lifelong runner, he has completed marathons and still competes in triathlons with his college mates.

Permanent link to this article:

The Challenge – Breakfast

Healthy Breakfast Options

Healthy Breakfast Options

Last week we talked about exercise…this weeks challenge is breakfast.

Eating breakfast is a challenge for many.  Research shows folks who eat breakfast are healthier, lose more weight, you have heard all this before.  Some tell me that breakfast doesn’t keep them full.  One question I have to that is what did you have for breakfast? A starchy breakfast will raise your blood sugar quickly and then drop it leaving you with the munchies.  Choose higher protein options or a complex carbohydrate that takes longer to digest and does not cause a spike in your blood sugar.

What to eat for breakfast.

Below I have several options that you can try.  Many breakfasts below can be made ahead of time or take just a few minutes to prepare on a busy morning.
1.) Bacon and eggs
2.) Hard boiled eggs
3.) Steel cut oats steel-cut oats are delicious, crunchy and nutty, not needing all the extras that bland rolled oats often demand.  They are better for you than rolled oats,they take longer for the body to break down and digest. See recipe below for quick weekday oatmeal.
4.) Fruit–melon, berries, bananas with cottage cheese.
5.) Frittata (My wife calls this the original Italian fast food.  It can be made ahead of time, filled with leftover veggies, and eaten hot, cold, or room temperature.)
6.) Yogurt with honey and walnuts –use plain yogurt rather than the sugary yogurts from the store.  Let honey be the sweetner…it’s better for you and allow yourself to enjoy the contrast of the tart and sweetness flavors of the yogurt and honey as well as the contrast between the smooth yogurt and the crunchy nuts.
7.) Plain yogurt can also be mixed with granola and fresh fruit.  Layer this like a parfait and serve it to your kids.  When we started giving this to our kids we called it a yogurt sundae.  The first few times as we were weaning our kids off the sugary yogurt we added sprinkles.  Now they are happy without.
8.) Sliced apples or bananas (cut lengthwise) with peanut butter or almond butter.

Apple Rings with Peanut Butter

Apple Rings with Peanut Butter

Steel-cut oatmeal Recipe

1 cup steel-cut oatmeal
4 cups water
Pinch salt
Soak oatmeal overnight in pan on stove top. (See note below) In the am, bring to a boil, then turn to simmer for 20-30 minutes until the oats are done and the desired consistency.  Serve warm with honey or maple syrup.
Optional:  just before heating throw in a handful of your favorite dried fruit.
Our family often makes a double or triple batch of this recipe.  We will put the leftovers in the fridge, once cold you can easily slice of oatmeal, add a little water or milk and reheat for a healthy fast breakfast.
Note:  This steps very important as there is phytic acid in grains.  Phytic acid will reduce the absorption of many minerals in the digestive tract.   While you can eat and make the oatmeal without soaking it first, the nutrients in the oatmeal are more easily absorbed when soaked.

Permanent link to this article:

Check Out Our New Resource Page

Our new page Healthy Living Resources provides references and links to local resources for making healthy living happen.  If you are interested in eating and living healthier make sure you check it out.  To navigate to this page, click on the To Your Health tab on the menu bar, then choose Healthy Living Resources.

Permanent link to this article:

Congrats to Dr. Vijay!

Congrats to Dr Vijay on completing his Acupuncture Certification at National University of Health Sciences. This is a 100 hour program with a credentialing exam at the end.

Dr Vijay is excited that he is able to offer a wider variety of options to improve his patients health and new options for pain management.  Acupuncture is now available at our Mt Prospect Office.

Follow this link for more information about if acupuncture is right for you!

Permanent link to this article:

Relax and Rejuvenate on Mother’s Day

From Dr. Samantha Weiss, wishing all the mothers and wonderful Mother’s Day!

Mothers are always busy and often it is difficult to find ways to relax and take care of yourself, even on Mother’s Day.  This Mother’s Day, spend a few minutes doing something for yourself, to make you feel good.  Spend a few minutes pampering yourself and helping your skin as well by trying one of our homemade masks!

There is a simple way to get glowing skin you dream of and it contains a secret ingredient that is probably sitting in your kitchen cabinet as we speak, honey.  That is right, honey is a great ingredient to help restore the natural glow to your skin.  It is extremely simple, like a regular face mask, take a few teaspoons of honey and spread it evenly over a clean face. Be careful not to use too much, the heat from your skin will warm the honey up and make it run.  Then let it dry for 20 to 30 minutes.  After the time is up, rinse your face with warm water.  Instant gratification! Your skin should feel softer as well as look healthier. You can use this face mask everyday if you wish. Raw honey or Manuka honey seems to work best.

Another home remedy that targets “tired skin” is made put of 6 ounce of plain yogurt, ¼ ounce of crushed almonds, 2 tablespoons of raw honey, 2 tablespoons of wheatgerm oil.  Then mix the above ingredients into a smooth paste then apply and massage the paste into the skin.  After 20 minutes rise the mask with warm water.

A few minutes of pampering can make all the difference in your outlook, leaving you feeling and looking relaxed and beautiful!

Permanent link to this article:

Older posts «

» Newer posts