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March Is National Nutrition Month

Every individual wants good health. Proper nutrition is crucial to keep a human body functioning. But what is exactly is nutrition? Nutrition is the science of nutrients and how they are digested, absorbed, transported, metabolized, stored and eliminated by the body. It is all about the association of food and a healthy body. To make it simple, nutrition is everything we consume that contributes to our health. What you eat is determined by the perceived palatability of foods.

Improper intake of nutrients and abnormalities of nutrient absorption can lead to nutritional deficiencies. Nutrition is also associated with nerve supply and function, and the practice of Dr. Limbachia, D.C.and Shant Wellness is based on this principle. To achieve good health, a chiropractor works on nerves to provide proper functioning so that the nerve cells are well nourished. Nutrition counseling combined with basic chiropractic theory and practice works well.

Effect if Improper Nutrition

Imbalanced nutrition can be a threat to your health. You could be deprived of foods and nutrients. It may lead you to starvation, weakness, or degradation of performance. Eating too much good for a healthy existence is possible, but being overweight can harm your healthy, also there are some foods that you love to eat, but actually are not good for you and they can even be toxic.

How to Achieve Good Nutrition

One thing that you should remember is that there are many different ways to achieve the nutrition that is right for you. There is no “one size fits all” healthy nutrition plan, therefore you do not have to do the exact same thing as any person, and there are many ways available to achieve your goal. Consulting your chiropractor is helpful way to know how you can get a good nutrition. Chiropractic’s form of nutritional counseling is holistic in nature.

Nutrition and Chiropractic Care

Most individuals do not associate nutrition with the principles of nerve supply and function which are the basis of the practice of chiropractics. The cells in the body are considered microscopic chemical factories which are greatly affected by improper nutrition. Chiropractors have a long tradition of nutrition training. They work on the nerves in the body so that the nerve cells are well nourished and proper functioning will occur. When there is proper nerve function, body processed is regulated and there will be proper absorption of nutrients.

Chiropractic care encompasses a variety of alternative and holistic approach to preventative health care nutrition. Your chiropractor can help you determine what type of supplementation is best for you. Simple lifestyle changes and developing healthy habits may be recommended to increases your energy and make you feel better each day.

We Love Referrals!


Yours In Health,

Dr. Pari Limbachia, D.C.

Shànt Wellness

3840 E. Semoran Blvd. Ste 1054

Apopka, FL  32703


App of the Month

With everything going mobile and so many apps to choose from recommendations go a long way.  Every month I’ll publish a post that is dedicated to my favorite downloaded app that helps make my life a little easier and helps me live healthier. This month’s app of the month is:

 Make planning your meals fun again with Food Planner!


 Keep an integrated meal plan, grocery list, and recipe collection that can sync between multiple phones, tablets, and the web. Food Planner allows you to quickly plan your daily meals using a selection of recipes downloaded from all of your favorite cooking blogs and recipe sites. Easily create breakfasts, lunches, dinners, snacks or more! Edit grocery lists, meals plans, inventory and watch them instantly sync across all your devices and even the web in near real time. Now one person can do the planning and the other can do the shopping!


Download it today!!!



A great recipe from an informative site

*Grilled Eggplant with Cilantro-Walnut Pesto*

1/2 teaspoon dried red pepper flakes

2 teaspoons minced garlic, divided
1 1/4 cups olive oil, divided
1 cup walnut pieces

1/4 teaspoon salt, plus up to
1/4 teaspoon additional
1 teaspoon paprika
3 tablespoons chopped cilantro
2 tablespoons lemon juice
1 1/2 pounds long thin eggplant

In a bowl, combine the red pepper flakes, half of the garlic and one-half cup of olive oil. Let stand until ready to grill the eggplant.

Using a large mortar and pestle, crush the remaining garlic, the walnuts and one-fourth teaspoon salt to a paste. Add the paprika, then slowly add three-fourths cup olive oil, stirring it in with the pestle. The sauce should have the consistency of a loose, coarsely ground peanut butter.

Stir in the cilantro, grinding it with the pestle to release its oils. Stir in the lemon juice. Taste and adjust the seasoning. Be particularly careful with the salt; the sauce should not be overtly salty, but I usually have to add a little more (about one-fourth teaspoon) to get the full flavor of the walnuts. Makes 1 cup sauce. Set aside until ready to use.

Slice the eggplants about one-half inch thick, leaving the slices attached at the stem end. Brush the cut surfaces with the flavored olive oil and grill over medium heat. Turn the eggplant frequently so it cooks through without scorching. Before each turn, brush lightly with the olive oil. You’ll know the eggplant is cooked through when it flops lazily when you turn it, about 8 to 12 minutes.

Arrange the eggplants on a platter, spreading the cut slices slightly. Spoon over half of the walnut sauce and pass the remainder at the table.

Exercise Smarter


Turn your weaknesses into strengths.

1. Do Less. Don’t work out hard every day. Studies show that two high-intensity sessions per week are enough to achieve most fitness goals.

2. Keep Moving. Although the phrase “active rest” may sound like an oxymoron, researchers have found that doing a light workout the day after a challenging one can actually help speed the recovery process. Gentle activities such as Hatha yoga, walking, or an easy swim can help bring blood to tissues and remove waste products, speeding the regeneration.

3. Take a Shower. During your post-workout scrubdown, use hot water for two minutes, warm water for one minute, and ice-cold water for 30 seconds. Repeat the cycle three to four times. This process, known as contrast water therapy, dilates and constricts blood vessels that help remove metabolic waste products and speed recovery.

4. Get Hands-on. If you’re exercising on a regular basis, massage isn’t a luxury – it’s essential. Massage can improve the circulation of oxygen and nutrients to the tissues, help remove waste, and reduce pain. It can also break up excessively tight areas in muscle tissue, known as trigger points, caused by muscle tension and scar tissue.

5. Hit the Sack. Sleep is the ultimate regeneration tool; unfortunately, most of us aren’t getting enough. Experts believe we need at least eight hours of sleep, and the average American is getting only six-and-a-half to seven hours of shuteye. Try to be mindful of how much sleep you’re getting, and set a regular sleep schedule.

6. Drink Up. Dehydration impairs metabolism and prevents adequate nutrient transfer, which is the process of bringing food and oxygen into the cells and removing waste products. Replenish the fluids lost during exercise immediately afterward. Weigh yourself right before and right after a workout. Any weight lost during the session is water weight (not fat) that needs to be replaced. Down a few glasses until you’re back to your pre-workout weight.

Many training injuries are due to tight muscles and lack of flexibility. Regular chiropractic care helps restore flexibility to the joints of your spine and reduces tightness in the numerous muscles that attach to your spinal vertebras. The result is your spine will be able to move more freely, will better withstand the physical requirements of exercise and will become less susceptible to injury. Regular chiropractic care enables us to get the most out of our exercise program and achieve our goals of long-term health and well-being.

New Year’s Resolution For A Healthy Spine

A chiropractic specialist might be inclined to focus entirely on the spine when setting New Year’s resolutions. This might seem narrow-minded, but considering that spinal health has a huge influence on overall health, perhaps we could all stand to set a few spinal resolutions. One excellent yearlong promise would be to get regular chiropractic adjustments.

Chiropractic adjustments improve overall health because they enhance the functioning of the nervous system. You can think about your nervous system as the body’s highway. Nerves stretch into every square inch of your body, communicating vital information throughout the system. Indeed, the nervous system (including the brain) is the body’s command structure; it both takes in information and provides appropriate responses. As you can imagine, if the nervous system is not functioning well, there are often cascading effects on the performance of other body systems.

A chiropractic specialist corrects subluxations in the spine, which are basically misalignments that may put painful pressure on spinal nerves. Through various techniques, including manual manipulation, chiropractic clinic professionals can create more space in the spine and joints, relieving pain and improving mobility. Moreover, because the nervous system flows more smoothly with no misaligned components, a person’s overall health typically improves with consistent chiropractic adjustments. Whether you should be adjusted once a month or once a week is something to discuss with your chiropractic specialist; frequency of chiropractic adjustments will depend on numerous unique personal factors.

Beyond plotting out your yearly calendar of visits to the wellness studio, adhering to the following resolutions will help keep your spine vibrantly healthy:

1. Cherish my sleep.

Sleep has a huge influence on your overall health; it is when the body repairs itself. A chiropractic specialist generally recommends sleeping in a neutral position on the side, rather than sleeping on the stomach. (Sleeping in a stomach-down position puts irregular pressure on the spine.) The experts at your local chiropractic clinic would also recommend ponying up for a supportive pillow and mattress. Your muscles will be better able to relax if your body is properly supported in a neutral position.

2. Stretch.

Perpetually tight muscles can cause imbalances in the body’s structure, resulting in pain. Tight hamstrings, for example, pull down and back on the pelvis, disturbing the proper alignment of the spine. Stiff muscles also cause spinal stress and put more pressure on articulation points where two or more bones come together. Stretches, especially full range of motion movements such as shoulder rolls, relieve stiffness and promote healthy joints.

3. Be active.

Different types of exercise protect your spine in different ways. Lifting weights, for instance, creates strong muscles that will provide spinal support and protection. Cardio exercises help us lose those extra pounds. (Excess weight drags down on the ligaments, muscles and tendons of the lower back, causing pain.) Stretching helps keep the body limber and mobile. Ideally, the same activity will combine all three types of exercise. This may explain why many people practice yoga in addition to receiving regular chiropractic adjustments. Yoga combines stretching, strengthening and cardio exercises.

4. Create a spine-healthy work environment.

Adjusting poor workplace ergonomics can relieve any number of symptoms, including sciatica, stiffness in the neck and back, headaches and carpal tunnel syndrome. Chiropractors also recommend that office workers take plenty of breaks. Staying in any one position for too long causes leg and back muscles to tighten up and become stiff. Finally, make sure your chair has good back support. When you sit at a computer desk, you knees should be bent at a ninety-degree angle, and both of your feet should rest comfortably on the floor.

5. Stay hydrated.

Water performs many functions in the body. Soft tissue elasticity and fluidity in the joints depends on water intake, for instance. Also, intervertebral discs can shrink over time if they don’t get enough water. As these discs shrivel, your spine has less padding, and you’re more likely to suffer painful spinal ruptures or bulges. Carry a bottle of water with you throughout the day, and sip liberally. Your spine will thank you.

These spinal resolutions will help keep your back strong and pain-free in the New Year.