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!
Resolutions, Goals and Action Steps
How are your resolutions going? Did you even make any? Most resolutions fail because they are too aggressive, focus on the wrong things or are often “negative based.” For example, I’m not going to eat sugar or I’m going to work out every day are difficult to sustain. Once the first birthday party or big football game comes up, it’s easy to relapse on the diet. Same with the next big snowstorm preventing you from going to the gym. Also, we often try to do too much in January when we’re still recovering from the holidays. That’s why I waited until now to share this post because we’re in a better headspace to commit to forming new habits.
So, where to start? Throw the resolutions out the window and start with a goal. One thing that would make your life better. From that goal, think of three action steps you need to do to hit that goal. For example, say your goal is to have more energy. Three action steps could be to get up at the same time, drink the correct amount of water and move (walk, yoga, jump on a mini trampoline) for 15 minutes each day. Or a bigger goal could be to run a 10K race six months from now. Three action steps would be to commit to a training plan, find an appropriate nutrition plan and see your chiropractor regularly to minimize injuries and improve your gait 😊.
Regardless of your goal, breaking it down into simple, attainable action steps that focus on a positive behavior will set you up for success. What about me (Dr. Levi)? Did I make any goals this year? As a matter of fact, I did! My goal is for more energy and focus. My action steps are waking up at the same time every day, complete a 45-day sugar detox and to read every day. How did I do? Well, I have been great with waking up, good with reading and horrible with the sugar. I fell victim to setting unattainable goals and trying to do too much. I also learned that I’m better at reading in the morning than at night. I tweaked my nutrition plan to make it more positive and hopefully February goes better than January. Even with suboptimal success in my action steps, I’m already seeing marked improvements in my energy and focus.
Don’t be afraid to re-visit both your goal and action steps and make changes in your daily routine to help you succeed. And, of course, tell your family, friends or even your health care providers and don’t be afraid to ask for help and advice.
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
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!
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!
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 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!
Bonus tip: Get adjusted to improve alignment, mobility and circulation!
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.
Pasta – Spiralize 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”.
Rice – Grate or process cauliflower in a food processor to create a rice or couscous like replacement
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!
To learn more about living with the seasons, read here.
*Bonus tip: Get adjusted to improve mobility, circulation and overall well-being!