Simple Diet and Fitness Tips for the Holidays

We’re starting to get ready for the holidays – filled with so many delicious desserts and family favorites. It’s also a time when we tend to over-indulge and put on a few pounds.

We wanted to look at 5 easy ways to fight off the extra weight this season.

  1. Say hello to H2O. So many of us do not get adequate water in winter – mainly because we tend to look at hot beverages instead. Remember, we need half of our body weight in ounces per day. This will also help with digesting those extra snacks, so drink up!

  2. Find your best fitness friend. A workout buddy is very helpful with keeping you on track with your workouts. Make sure you find someone with similar exercise interests, goals and abilities, so that you get the most out of it! When you hold each other accountable, you can accomplish so much more.

  3. Police your portions. When filling your plate, start by adding vegetables to half of it. Then add your protein, and finally finish with your heavier caloric dishes. This will ensure that you don’t overdo it with calories and that you get your veggies in. So many of us do not eat the recommended vegetable and fruit servings per day, which makes such a huge difference in sleep, energy levels, and digestion.

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What to Look for in a Pillow

We commonly get asked about what can be done to get a better nights sleep. It’s usually a question about mattresses, positioning or pillows. Today, I will cover positioning and pillows, because how you sleep can determine what type of pillow will work best.

Ideally, when sleeping, your body should maintain a neutral spine. You can do this by sleeping on your back with support under your neck, or on your side with a supportive pillow that will allow you to keep the proper position (see picture to the left). If you have low back and sleep on your back, you can place a pillow under your knees to take the pressure off of your lumbar spine. If you sleep on your side, you can place a pillow in between your knees so that your hips are in a better supported state.

You will notice that I did not mention sleeping on your stomach.

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9 Everyday Superfoods

We love that “superfoods” are multi-taskers—foods brimming with various disease-fighting nutrients, usually without providing too many calories, and delivered in a delicious form. What we dislike about some foods deemed “super” is that they are exotic or something—like, say, sardines—that you’d only have once in a while. Healthy? Yes. Would you eat them every day? Probably not. So, here are 9 easy-to-eat, easy-to-find, everyday “super” foods to keep eating healthy simple. 1. Berries. All berries are great sources of fiber—a nutrient that most Americans don’t get enough of and one that is important for a healthy digestive system. 2. Eggs. A source of high-quality protein, eggs might give your meal more staying power too. Egg yolks contain lutein and zeaxanthin—two antioxidants that help keep eyes healthy 3. Beans. Beans are a good plant-based source of iron (up to 13 mg per 3/4 cup), a mineral that transports oxygen from your lungs to the cells in your body.

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Growing Healthy Children

As we head into another school year, are your fingers crossed for a healthy start for your little ones? Do they always seem to “bring everything home”? Do they always seem to be sick?

Our children are more sick than ever before, with 15-18% living with chronic illness (asthma, diabetes, epilepsy, etc). So why is our health declining?

There are many reasons, but to top the list, we look at the nutrition of both mom and child, the birth process, medication use and environmental toxins.

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5 Ways that Athletes Benefit from Chiropractic

You may or may not know, but Dr. Bret and I work out at a Crossfit gym here in town and basically beat up our body on a regular basis. I have always said that I don’t know how people do Crossfit without being adjusted regularly. The same can be said with any sport that is practiced with any type of regularity, but how does chiropractic help?

Well, as I was thinking about it, five things came to mind when looking at the benefits of care – whether you are a high school student, or a weekend warrior.

First, chiropractic care helps undo the punishment the body takes in sports, regardless of what it is. If you are doing repetitive motions while the structure of your spine is in question, it will limit your ability to recover properly, which is essential.

Second, chiropractic care helps a variety of sports injuries – and we’ve seen a lot here! Most people are unaware that we adjust any part of the body that has a joint space – ankles, shoulders, elbows, wrists, knees – you name it. Sprained ankles actually heal faster after being adjusted because we allow the ankle and foot to be in the correct and ideal position for optimum healing to take place.

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