Hey everyone — it’s Dr. Dillon Hammes here from Total Health Chiropractic in Coralville 👋

November’s in full swing, and let’s be honest — this is the month when nutrition can get… tricky. Between tailgates, family feasts, and endless “taste tests” of pumpkin pie, it’s easy to let healthy habits slip. But eating well doesn’t have to mean saying no to everything you enjoy.

It’s about being mindful — not miserable — and making food choices that fuel your energy, support your immune system, and reflect gratitude for your body and what it does for you.

🧠 Eat with Intention, Not Guilt

Food is more than fuel — it’s part of celebration and connection. But it’s also one of the biggest ways we can either support or sabotage our health this time of year.

Try this: before you eat, take a moment to pause and say, “I’m grateful for this meal.”
That small act activates the parasympathetic (“rest and digest”) system — helping your body absorb nutrients more efficiently.

Then, keep these mindful eating tips in mind:

1. Slow down. Chew your food. Give your brain time to register fullness.

2. Start with protein and veggies. They steady your blood sugar and leave less room for overdoing desserts.

3. Hydrate first. A glass of water 20 minutes before eating can prevent overeating.

4. Watch the sneaky sugar. Many “holiday sides” pack more sugar than you think. Swap marshmallows for cinnamon or nuts instead.

If you often feel bloated, tired, or foggy after big meals, our Food Sensitivity Testing can uncover which foods are quietly stressing your system — and our Gut Health Reset Program can help you heal from the inside out.

🥦 Eat for Immunity

This is also the season when cold weather, dry air, and sugar all team up against your immune system.
Your goal: eat colorfully.
Every color in fruits and vegetables represents a different nutrient that supports immune function.

Add these to your grocery list:

• 🍊 Oranges and citrus for vitamin C.

• 🥬 Leafy greens for magnesium and folate.

• 🫐 Berries for antioxidants.

• 🥕 Root veggies for gut-friendly fiber.

• 🐟 Salmon or sardines for omega-3s.

And don’t forget vitamin D. If you live here in the Corridor — Coralville, Iowa City, North Liberty, or Tiffin — sunlight’s getting scarce, so now’s the time to test your D levels. We have easy at-home vitamin D kits in the office for just $69.

🍗 Navigating Holiday Feasts

The holidays aren’t a diet test — they’re a lifestyle test.
You can enjoy everything you love if you plan ahead.

A few of my go-to rules:

• Eat breakfast before the big meal. It steadies blood sugar and helps you make better choices later.

• Use a smaller plate. It tricks your brain into feeling satisfied with less.

• Move after you eat. Even a 10-minute walk helps your metabolism process big meals.

• Skip seconds for at least 20 minutes. If you’re still hungry, go for it — but most people realize they’re already full.

If you’re working on weight management goals, our ChiroThin Weight Loss Program and Wellness Programs can help you stay accountable without giving up your favorite foods.

🙌 Practice Gratitude at the Table

It’s easy to get caught up in the rush of the holidays — but gratitude slows you down and reconnects you with what really matters.

This year, try one of these simple rituals:

• Before eating, go around the table and share one thing you’re thankful for.

• Thank your body for what it’s doing for you — digesting, healing, and adapting every day.

• Be kind to yourself if you “over-did it.” Health is a journey, not a punishment.

When gratitude and intention guide your choices, your relationship with food becomes one of joy, not guilt.

💬 Final Thoughts

Nutrition is about much more than calories — it’s about communication. The food you eat literally tells your body how to perform. So feed it well, feed it often, and do it with gratitude.

As we like to say at Total Health Chiropractic:

“We’re healthy by choice, not by chance.”

This month, choose to honor your health through small, sustainable habits — and we’ll be right here to help you through every step.

— Dr. Dillon Hammes and the Total Health Team