Start with water.

Many people this time of year are feeling tired, rundown, sluggish & sore and decide to make a lot of changes to their diet, lifestyle and routine. This is usually due to overeating and under exercising during the holidays. Even though cutting out sugar, gluten or alcohol are all good ideas, they are hard to sustain if that’s not a normal part of your daily life. Instead of prioritizing these “negative” changes, focus on adding healthy habits and dietary changes. The list is endless but what is the most important?

Water! Every body needs about half it’s weight in ounces of water per day. That’s 75 ounces for 150 pound person. The best way to do this is to drink two glasses of water when you first wake up before eating or drinking anything else. Focus on consuming the rest of your water in between meals so you don’t dilute digestive enzymes.

Simple Home Workout Routine

Many people, including myself (Dr. Levi), got really out of shape when the pandemic started. My routine was disrupted and I didn’t adapt. This led to weight gain, injuries and just not feeling myself. In time, I started a simple, home based fitness regimen that helped me get my day started on the right track. Here it is, in case you need some direction yourself and help getting started. Good luck!

Supplies Needed: Mini trampoline, resistance band, exercise band, small hand weights, pull-up bar

Round 1
Round 2
Round 3
Round 4
Round 5

5 Tips to Stay Healthy this Fall

5 Tips to Stay Healthy this Fall

Don’t let the cooler temperatures and diminishing sunlight hinder your health. Try our top 5 tips to stay healthy this fall so you can enjoy all that the season has to offer!

Breathe: In through the nose until the lungs are full and hold for 5 seconds. Exhale completely and repeat for 3 full breaths. Do this 3 times a day to minimize stress, clear the airways and free your mind.

Walk Outside Daily: There is nothing more healing than connecting with nature and breathing in clean, cool air. Commit to walking 10-15 minutes (or more) at the same time every day.

Eat In-Season Foods: Fall foods are heartier and nourishing while also supporting the immune system. Make your favorite soups & stews and save leftovers for quick meals & easy lunches!

Reorganize, Clean & Donate: Autumn is the perfect time to take stock of things in your life, organize and let go of the old to make room for the new. Clean your closets, cupboards, computers and even your mind of unused, unnecessary items.

Create a Fitness Routine: If we’ve learned anything from the pandemic, it’s that we need to stay fit and active. Whether it’s online yoga, virtual high intensity interval training, or regular use of a local gym, start your routine now and commit to staying fit this fall and into the winter.

***Bonus Tip: Get adjusted! Regular adjustments improve mobility, circulation, drainage & physical well-being. Don’t let a nagging injury linger into the holiday season!

Learn more about “Living with the seasons.”

5 Tips to Feel Your Best This Spring!

Put Spring in Your Step; 5 Tips to Feel Great!

The days are getting longer, outdoor sports have begun, flowers are budding and you may be wondering how to feel your best to enjoy all these moments. While you’re spring cleaning your home, you can also take the time to make sure your body is ready for a change of season as well. Here are some tips to help you feel great in the transition!

  1. Try a detox or cleanse – Give your body a rest from sugar, grains, alcohol, and caffeine for added energy and better sleep at night. This can be as simple as a 24-hour juice cleanse , a little more intentional with our 7-Day Health Reset or as intense as 14 to 21 days full detox/cleanse. Your body will appreciate the opportunity to rid itself of some toxins and stored fat.
  2. Move – Walking in the fresh air is beneficial for your emotional and physical health. Lace up your shoes after dinner and walk around your neighborhood or check out a local nature trail. Grab a family member or friend and build relational connection or use the time alone to pray and meditate.
  3. Eat your veggies – For the freshest and most economical choices, select what is in season. Spring in Michigan is a great time for asparagus, various green lettuces such as arugula and spinach, beets, and carrots. Incorporate them into lunches and dinners, as snacks, or throw spinach in to breakfast smoothies!
  4. Try something new – Spring brings the feeling of excitement and new beginnings. Find something you haven’t done before and see how it works for you! Challenge yourself with a Couch to 5K program, discover new sights through hiking, discuss the latest reads at a book club, go fishing with your kids, or relax at the end of the day with a gentle yoga routine.
  5. Allergies – Often with the beauty of spring comes the runny nose, itchy eyes, and sneezing. To ease the discomfort of spring allergies, make sure you drink plenty of water, consume a low-inflammatory diet, try a Neti-pot, and schedule regular chiropractic adjustments to help with circulation and drainage.

Bonus tip: Get adjusted to improve alignment, mobility and circulation!

Weathering the Storm

5 tips to Weather the Storm

The current state of our world looks pretty bleak. It’s easy get down on humanity or feel anxious all the time. By letting go of trying to control the things we cannot, we can each gain confidence with every passing day to provide hope that we will prevail.

Follow these health tips to help prevent illness and improve mental well-being:

 

Exercise for at least 20 minutes a day: Even just going for a brisk walk is enough to boost immune function and aide overall mobility.

Add a vegetable to every meal: Throw some spinach in scrambled eggs, add a salad to every lunch and roasted vegetables are a great add on to dinner. A favorite in the Pulver household is sauteed cabbage and onions seasoned to your preference. Add breakfast sausage, ground beef or even curry if needed.

Choose your media wisely: Reading and obsessing over the news can be demoralizing. Same with social media. Decide what you need to stay informed about and eliminate the rest.

Feed your soul daily: Take a minute to breathe deeply, journal, pray, FaceTime (don’t text) a friend, call a grandparent, read a book or even start a puzzle. Disconnect from technology so you can really connect with yourself and others!

Supplement when needed: Vitamins C, D and Zinc all provide health benefit to enhance immune resistance to viruses and bacteria. Contact us to see what you may benefit from the most!

Bonus tip: Get adjusted! Regular adjustments help with circulation, drainage and help your body function at its optimal level. Call today if you haven’t been in for a while.

*Pulver Chiropractic will remain open no matter what level of government shut down is in place due to chiropractic being deemed essential. We may have limited staff, hours or Dr. Tietze cover for Dr. Levi at times. Please contact us if you have any questions.

The Best Immune Defense…Is a Good Offense!

The Best Immune Defense…Is a Good Offense!

It’s been a rough year, to say the least, and it’s hard to imagine how it will finish out. With summer winding down there are plenty of measures we can take to improve our current health, make the most out of the situation and build a strong immune system going into the fall and winter.

Before you do anything, set your intention. Yes, there is a lot of unknown, but when we focus on what we do know, there are many action steps.

Try these for starters:

Develop a home-based fitness routine: Start with just a brisk walk every day for 20 minutes. Once you’re walking regularly, try Yoga with Adriene as a good intro to yoga or our 7-Minute Stretch to get you moving in the morning.  For more aggressive workouts; peak 8’s, fitness blender and TB12 are perfect for most people. All of these can be done with children assuming they are modified for age and ability.

Clean out your diet: If you drink alcohol or have dessert more than just a couple days a week, cut back down to just one day. Or, try just one to two days a month. Better yet, commit to 30 days of no alcohol and/or dessert. Also, try to add a vegetable to each meal, even breakfast. Check out our 7-Day Health Reset or Dr. Mark Hyman’s 10-Day Reset for more ideas! Finally, don’t forget to drink at least half your body weight in ounces of water per day.

Feed your soul: figure out what your best form of “self-care” is and commit to doing it regularly. Try yoga, meditation or even journaling. Simply walking (without distractions) can even calm the brain as well as enhance mobility. Find both your favorite activity and the best time of day to do it and put it in your schedule. Magnesium can even help calm the brain and body to help with rest and relaxation.

Create your immune boosting strategy for you and your family: Vitamin C, Vitamin D, elderberry & Zinc boost the immune system and have been shown to minimize Covid-19 infection. Find out what foods provide the best natural form of each vitamin and mineral as well as stock up on supplements. Both Dr. Jockers and Dr. Axe provide great explanations of immune function and how to enhance it. If you suspect a COVID-19 infection, read this therapy protocol.

Re-think pharmaceutical usage: Did you know that last years’ flu shot increased your chance at Covid-19 infection by 36%? And that ibuprofen also increased relative risk? Additionally, using Tylenol to reduce a fever “will only suppress the natural healing ability of the fever and prolong the illness.” With any pharmaceutical, whether over the counter or prescription, there is an element of risk. It’s up to you to decide which risks are worth it and what is the overall benefit. For more information on what to do with a fever, read this summary.

Choose your media wisely: reading your third cousin from the other side of the country’s Facebook post about their thoughts on current events might not be best for your emotional well-being.   Same goes for CNN or Fox News. Trim your social media feeds (or delete altogether!) to disconnect and remove unnecessary distractions. For health-related news follow/subscribe to newsletter/blogs of people like Mark Hyman, David Asprey, Pathways to Family Wellness,  Healthy Home Economist, Whole 30, David Jockers, Dr Axe and Sweetwater Local Foods Market.

Don’t forget about your children: make sure all your plans include children when it comes to emotional health, nutrition and exercise. Try cosmic kids yoga for exercise, Raising Generation Nourished for nutrition and our own Healthy Spine, Healthy Mind routine for stretching and coordination.

Get adjusted! Adjustments help with circulation, drainage and stimulate the parasympathetic branch of the nervous system, which helps with immune function. If you, or your children, haven’t been adjusted in a while, call or email us and we’ll help you get back in line and ready for fall & winter!

A light at the end of the tunnel.

I’m the first to admit I have not handled my frustrations with the current state of the world properly. I’ve been in denial, mad, disappointed, anxious, you name it and haven’t used all the proper stress reduction mechanisms I know work for me. Fortunately, I have an amazing wife who puts things in perspective for me and tells me what I NEED to hear. With that in mind, I’ve been working hard to focus on what’s under my control and take each day one step at a time.

There is hope out there, if you look for it! Positive news doesn’t always make headlines but doctors as close as Detroit are using intravenous Vit C and other vitamins (85 & counting with ZERO deaths) and prescription drugs combined with zinc to treat sick patients. Hospitals in NYC and China are also implementing similar therapies with initial success. Natural/holistic therapies are nothing new, they’ve been treating viruses with a high success rate for over 100 years. But, in a crisis, they are often the last thing we look to.

There is a light at the end of the tunnel and we will come out of this soon. But, no matter what we do, we are all likely to be exposed (if we haven’t been already) to the virus. “Instead of waiting for a silver bullet to kill the virus, we should be focusing on the host” (which is us) Dr. Brownstein.  We all need to be taking care of ourselves through healthy exercise, fresh air, mental well-being and nutrition (low sugar, high in Vitamins A, C, D, Zinc, Quercetin, and probiotics through food first, supplement any gaps in the diet). And, chiropractic can help whole body function and stimulate parts of your nervous system to enhance immune health.

As we slowly start coming out of restrictions, we want to be the light for you. We’re constantly looking for new ways to help our patients and their families. A new normal will be created whether we like it or not. But, what’s under our own personal control is much larger than we think. We need to work hard to ensure our daily actions and activities are conducive to healing and personal growth. We’ll be with you every step of the way.

Yours in Health,

Dr. Levi Pulver
Pulver Chiropractic

Healthy Vacation Habits, 5 Tips to Keep You Well

Healthy Vacation Habits, 5 Tips to Keep You Well

1. Move! It’s easy to walk 30 miles in three days if you’re in New York City. But what if you’re at a tropical resort or poolside in Florida? Make sure you go for walks every day, visit the hotel/resort fitness center or take the stairs instead of elevator whenever possible. For long road trips, go for a quick walk, perform squats, lunges and side bends when stopping for gas or restrooms.
2. Moderation. It’s easy to eat pancakes for breakfast, quesadillas for lunch, have drinks at happy hour and eat ice cream every day. I (Dr. Levi) know from experience 😊 But that often leads to a very sluggish finish to your trip and increases your chances of getting sick upon return home. It’s ok to have desserts, comfort foods and sugary and/or alcoholic drinks from time to time but keep it within reason. Try to add a vegetable to each meal and don’t forget your healthy fats (avocado, coconut oil, fish, etc). Pack trail mixes, meat sticks and protein bars for airplanes and long car rides.
3. Plan ahead. Make a meal plan, or at least an outline for each day so you’re not scrambling for ideas, eating fast food or snacking all day.
4. Hydrate. Front load your water first thing in the morning with two glasses before anything else. Drink between meals and aim for half your body weight in ounces per day. This is especially important for long car rides and airplanes.
5. Rest. it’s easy to go on vacation and plan things for all your spare time to get in sight seeing, etc. Take advantage of sunshine by soaking up Vitamin D and let yourself rest and take naps in the down times.

Bonus Tip: Get adjusted before and after your trip to ensure your body is ready for travel and allow for optimal recovery!

When Kids Get Sick; 5 Tips for a Speedy Recovery.

When Kids Get Sick; 5 Tips for a Speedy Recovery.
Nothing can be more painful than watching your little one(s) suffer when they’re sick. Fortunately, when following several natural health remedies, you can shorten the duration of the illness so they can get back to being themselves as soon as possible. Here are our top five tips for a quick recovery:
1. Heavy Doses of Vitamins: Vitamins C & D are staples to keep around the house and should be administered at first sight of illness. Elderberry syrup is easy for kids to take and is a strong anti-viral agent. Congaplex is an incredible immune supporting multi-vitamin that comes in a great tasting chewable tablet. Probiotics also come in a chewable form and help the healthy bacteria in the intestinal tract. Finally, slippery elm works great to heal and soothe the intestinal tract.
2. Use Kid Safe Essential Oils: Specifically, geranium helps as an anti-inflammatory, anti-bacterial, immune stimulant and with allergies. Grapefruit can combat stomach issues. And use cypress for colds, coughs and a decongestant. Either diffuse in their room, mix with coconut oil and rub on their chest and feet or apply a couple drops in their bath to help them reap the benefits. For older children, Frankincense, oregano, lemon and tea tree will also provide immune support. Another great option is Plant Therapy.
3. Epsom Salt Bath: The magnesium found in Epsom Salt will help sooth achy bodies and reduce inflammation. Try one cup in a warm bath making sure the salts are fully dissolved before your child gets in. Also, feel free to add a couple drops of any of the previously mentioned oils.
4. Skin to Skin: Babies especially benefit from skin to skin contact from mom or dad. This helps regulate temperature, reduces pain and has a calming effect on the child.
5. Hydration: Make sure your child has plenty of water and they are going to the bathroom regularly (clear to straw colored urine). When needed, give them a homemade electrolyte drink or even a popsicle to replace vital minerals.
*Bonus Tip, get adjusted to improve circulation, drainage and lymphatic flow. Most parents who bring their children in when sick report a quicker recovery.
**Although it’s common practice to give a sick child, especially with a fever, Tylenol (acetaminophen) to help them recover quicker, this office does not recommend the practice. A fever is the body’s natural way of killing viruses and producing antibodies. Reducing a fever with medication allows the virus to live longer and prolongs the illness. It also diminishes antioxidant levels in the body making it harder for the body to detoxify. The child may seem better because their fever has reduced but they can still be harboring viruses, infect others and negatively affect their body’s response to their next illness. When given after a vaccine, Tylenol can prevent their body from detoxifying additives found in the shots which can cause other health issues later in life. Only use medication as a last resort and always seek out medical attention when a fever reaches 104 degrees, your child is incoherent or you suspect severe dehydration.

5 Tips to Help You Feel Your Best This Winter

5 Tips to Help You Feel Your Best this Winter.
Winter is the perfect time to re-set your health and restore your mind. Here are a few tips to help you stay happy and healthy through the winter so you can feel your best!
1. Optimize Your Water Intake: We need half our body weight in ounces of water per day (75% for 150-pound person). Start each day with two glasses of water before any other food or drink. Drink more water in between meals as too much during meals can dilute your digestive enzymes.
2. Get More Rest: All mammals are sleeping more this time of year and so should we. Go to bed earlier, sleep in when possible and take naps once or twice a week. Your body heals more when you sleep so give it the best opportunity you can.
3. Get Your Daily Dose of Vitamin D: Get outside as much as possible and supplement with 2,000-4,000 IU’s of Vitamin D per day to help with many biological processes in the body like immune support, bone health and autoimmune disorders. For more food sources of Vitamin D, read here.
4. Feed Your Soul: Take this time to look inward and reflect on yourself through prayer, meditation, writing, yoga, etc. to connect with your inner self and help relax the mind, calm emotions and raise your spirit. Learn more about stress management here.
5. Low and Slow Cooking with Broth: Broth is nutrient dense containing many essential minerals and can easily be used instead of water for cooking rice, beans, lentils, soups and stews. Cook on low temperatures for longer times and use in-season foods like root vegetables, winter greens and bone-in meats. This infuses food with heat to keep the body warm during winter months. Learn more about cooking with the season here!
Bonus Tip: Get adjusted to minimize spinal stress that can be keeping you from feeling like yourself!