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.
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 For a Fun and Healthy Beach Day

5 Tips for a Fun & Healthy Beach Day

What makes a fun beach day? The sun shining, sandcastles and a good beach read tops many lists. What ruins a fun beach day? Sunburn, hunger and being unprepared are things most people have experienced at some point or another. Here are some tips to make your beach days memorable for all the right reasons.
1. Protect your skin – Our favorite sunscreens are non-toxic and safe for everyone in the family. We recommend Badger sunscreen and re-applying every 2 hours. Rash guards and bathing suit coverups are helpful for protecting sensitive skin. A beach umbrella is also useful for alternating between sun and shade.

2. Stay hydrated – It’s easy to forget to drink enough water when you’re busy having fun at the beach. However, between the heat from the sun and energy being exerted while playing, it is extremely important to stay hydrated to keep the body working properly. Remember to not only pack those water bottles but be drinking from them!

3. Snack wisely – Avoid hunger pains and sugar meltdowns by packing snacks that are nutritious and travel well. Beef sticks, nuts and trail mix, mandarin oranges and cut up veggies are all easy options to pack and easy for little hands to hold at the beach.

4. Move – Play in the waves, walk along the beach or join a game of sand volleyball. The beach offers many ways to get your body moving and having fun at the same time. Bonus – if you get hot, just run in to the water to cool off! It’s wise to drink extra water if you’re being active.

5. Rest and Relaxation – If you’re able to close your eyes, take a nap or just listen to the sounds around you. Take deep breaths and just rest. Bringing along a magazine or book to enjoy is also a wonderful way to relax.

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

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!

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!

5 Tips for a Healthier Holiday Season

5 Tips for a Healthier Holiday Season.
Holiday festivities can derail even the healthiest of eaters. For many people this leads to weight gain, sick days and leaves them more susceptible to injury. Try these simple tips to stay healthy over the holidays and start the New Year on the right track!
1. Watch your liquid calories. A 12-ounce flavored latte can have anywhere from 250 to 350 calories, hot chocolate has 250 calories, a glass of wine has 150 calories, a micro beer has 150 calories and a vodka/soda cocktail with lime has 100 calories. But, did you know that 8oz of kombucha has only 25 calories !?!?! At your next gathering, try serving GT’s Trilogy Kombucha mixed half and half with lime LaCroix. Trust me, your guests will love it! And, don’t forget to drink half your body weight in ounces of pure water per day.
2. Look for veggies and nuts. When snacking or eating appetizers, stick to veggies and nuts. Put them on a plate/bowl and pre-determine how much you’re going to eat. Don’t graze!
3. Stick to your routine. Go for walks, stretch, read, go to bed at the same time, don’t skip or add meals, exercise and take time for yourself each day. This will cut down on emotional eating, stress and help you not completely let yourself go.
4. Count your “courses.” If you’re like me, you like to eat food before you eat your food. In America, we call these the appetizers. Everywhere else, it’s simply called over-eating. Appetizers, main course, second helpings and dessert add up to four courses and a heck of a lot of food. Try sticking to just one to two courses. Chew gum, drink water before a meal, have a cup of tea after you eat, put all the food you plan on eating onto one plate to give yourself a visual, have a family member hold you accountable or just do whatever is needed to resist the urge to overeat.
5. Bring healthy options to gatherings. Make up your favorite salad, soup or veggie platter to share with friends and family. Or, order this holiday themed cookbook for new, dairy free/gluten free options that are sure to be a hit!
Bonus Tip: Get adjusted to minimize one more stress on your body and to prevent illness and injury!

4 Easy ways to get more vegetables into your day.

Fresh vegetables are vital to healthy living and well-being. Try these 4 simple fixes (courtesy of BeWell.com) to get more natural vitamins and minerals in your diet.

Prep your vegetables for the week 

Take time to prep your veggies as soon as you get home from shopping. Clean your greens and store them so that you can grab them quickly for a salad or sauté. Roast some broccoli, carrots, and cauliflower to have on hand to add to salads, put them on top of lentils, or create an easy side dish.

Start your day with vegetables 

Get a jump start on your 5+ servings by adding them into your breakfast meal. Add spinach or kale to your morning smoothies, sautéed vegetables with eggs and avocado, or eat your dinner leftovers for breakfast.

Add greens to everything

Since they are prepped and waiting for you, why not add them to everything. Making a smoothie? Add some greens. Making soup? Add some greens. Making an omelet? Add some greens. Making dinner? Add some greens. You get the idea.

Replace refined carbs with whole vegetables 

This tip is a win-win – reduce refined carbs while adding in veggies. Get creative and use vegetables instead of crackers, breads and pasta.

Chips – Cut cucumbers and carrots into rounds for dipping.
PastaSpiralize zucchini or sweet potatoes and top them with your favorite sauces.
Sandwiches – Use collard greens to make a surprisingly delicious wrap for any sandwich filling.
Pizza crust – Cauliflower can magically be turned into a delicious pizza crust.
Lasagna noodles – Make long, thin slices of zucchini or sweet potato with a mandolin to create lasagna “noodles”.
RiceGrate or process cauliflower in a food processor to create a rice or couscous like replacement

 

3 Tips to Stay Healthy this Fall

Don’t let the cooler temperatures and diminishing sunlight hinder your health. Try our top 3 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 you mind.

Walk Outside: 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!

***Bonus Tip: Get adjusted to improve mobility, circulation, drainage & physical well-being!

Learn more about “Living with the seasons.”

8 Tips for Better Sleep

8 Tips for Better Sleep

Getting enough sleep at night can help you better deal with chronic pain throughout the day. But it’s not always easy to get a full seven hours of sleep, especially if you’re in pain. If you’re struggling to sleep well at night, consider these tips that can help you get better sleep.

  1. Go screen free at night. The blue light from screens on mobile devices, laptops, and TVs can be disruptive to sleep, sending a signal to your brain that it’s daytime even when you should be going to bed. Stop screen time at least one hour before bed. Avoid taking your mobile device to bed and don’t fall asleep watching TV. Never work in bed, as you want your brain to only associate your bed with sleep and sex.
  2. Stick to a consistent sleep schedule. Consistency in your sleep schedule can make it easier for you to rest at night. If you go to bed and wake up about the same time each night and day, your body will become accustomed to the schedule. You’ll find it easier to get to sleep at night the more consistent you are.
  3. Don’t let caffeine interrupt sleep. Although most people can handle coffee in the morning, drinking caffeine in the afternoon, evening or especially late at night can make you feel to alert to get to sleep. It’s best to avoid coffee after 3 p.m., or even noon if you’re sensitive. Keep an eye out for caffeine in other consumables, such as pain relievers and chocolate.
  4. Visit a chiropractor. Research shows promise in using chiropractic adjustments to improve insomnia symptoms. Getting adjusted can help improve breathing, circulation, and minimize stress, making it easier to relax and sleep at night.
  5. Don’t let naps hinder nighttime sleep. If you’re short on sleep at night, naps can help you feel more alert during the day. But they can also make it more difficult for you to fall asleep if you’re rested from your nap. Avoid napping after 3 p.m. and don’t nap for more than 30 minutes at a time. Better yet, find an alternative activity that can make you feel alert, such as getting physical activity.
  6. Stay active and get light exposure. Get exercise and physical activity throughout the day. Make sure you’re exposed to a bright light first thing in the morning, so your brain gets the signal that it’s daytime and time to be alert. However, exercise and light should be avoided in the evening and late at night, as they can make you feel too alert to get to sleep on time.
  7. Focus on relaxation. As you go through your bedtime routine at night, make sure you include relaxing activities that can help you wind down. For example, meditation, yoga, or a hot bath can relieve the stress of the day and prepare you for a restful night.
  8. Sleep on the right mattress. Choosing the right bed is critical for good rest; a mattress that’s well suited to your needs will offer comfort, support, and make it easy to drift off at night. Read mattress reviews and research brands so you can choose one that provides the best fit for your needs. You can improve spinal alignment with pillows as well. For example, if you sleep on your side, place a pillow in between your knees. Or if you’re a back sleeper, put a pillow under your knees.

Contributed by Ellie Porter
Managing Editor | SleepHelp.org
ellie@sleephelp.org

 

Summer Health Tips

Summer Health Tips

When you live in the Midwest, you live for summer. And dealing with a nagging health issue is the last thing you want to worry about. Follow our top five tips to stay happy and healthy this summer!

  1. Don’t let your sunscreen drag you down. Many commercial sunscreens contain harmful neurotoxins and block healthy vitamin D absorption. Go sunscreen free for limited amounts of time and use non-toxic sunscreens when necessary.
  2. Watch your sugar intake. Cookouts, graduations, weddings, boats, beaches, pools, sports drinks and happy hours are a recipe for excess sugar (and alcohol) intake. Make a plan for what you’re going to eat at social gatherings and outings just as you would at home. Ask a friend or family member to hold you accountable if needed.
  3. Stay Hydrated. Your body needs more water during warmer temperatures so give your body what it needs! Take a full water bottle with you every time you leave the house. If you suspect dehydration in yourself or a child, mix up some honey, sea salt and lemon juice in a class of water to replace minerals and electrolytes more effectively than sports drinks. Also, coconut water and (unflavored) Pedialyte can be effective when needed.
  4. Fats are essential. Healthy fats from coconut oil, avocado, nuts and fish help heal your skin from any sun damage as well as lower inflammation in your joints. Consume as much as you can from food and supplement when necessary with capsules, lemon flavored liquid formula or Rosita’s for those who want the best despite it’s taste ?
  5. Let music boost your mood. Create a mix for the boat, beach or pool and save it for a rainy day or next winter. Music, and associated memories, are a great way to boost your mood when you’re down.

Bonus tip: Get adjusted to improve alignment and mobility!

Spring Health: 5 Tips to Feel Great!

Spring Health: 5 Tips to Feel Great!

Springtime is full of optimism, excitement and new beginnings. Just like we take the time to clean out our living and working space, we need to take this time to clean out our body and mind. Follow our top five tips to get the most enjoyment out of this time of year!

  1. Walk Every Day: Make it a goal to walk every day. The fresh air and exercise are great both physically and emotionally. Try walking on variable surfaces like trails or even the grass between the sidewalk and road. Embrace your surroundings and connect with nature!
  2. Consider a Detox or Cleanse: Refrain from sugar, grains, alcohol and caffeine to give your body a chance to rid itself of toxins and stored fat. Try anything from a simple 10-day sugar cleanse (or detox) to a more aggressive 14-28 day program.
  3. Incorporate Vegetables With Each Meal: Add a vegetable to each meal to help with nutrient and mineral levels to boost energy. Sauteed cabbage and onions go great with most breakfasts. Carrots, celery and/or peppers are an easy addition to most lunches. And roasted broccoli and cauliflower make a great side at dinner.
  4. Plant a Garden: Carefully plan what vegetables you’d like and where to plant them for optimal growth. Use this resource for your first garden and this one for more advanced tips and ideas to consider.
  5. Try something new: Have an open mind to try something out of your comfort zone like a yoga class, daily meditation practice, train for and run a 5K, volunteer at a park clean-up event, go for weekly hikes, try a boot camp/high intensity interval training workout or join a book club!

To learn more about living with the seasons, read here.

*Bonus tip: Get adjusted to improve mobility, circulation and overall well-being!