3 Tips on Getting Kids to Eat Healthier!

Offering a variety of foods can aid our children in getting the proper nutrition they need from each food group. Children also are more likely to try new foods when they have developed a taste for other types of foods. Cook together as a family, eat together, make mealtimes family times. 

Include Kids While Cooking

Get creative in the kitchen and include our little helpers in the creation of food. More likely than not, kids that have a hand in making the food will give it a try. Give them small tasks such as measuring ingredients, mixing the bowl or tossing a salad together are great places to start. As our little helpers are doing these simple tasks, they start seeing how meals come together. A fun way to include your child is to name a dish after them like “Jack’s Salad”. Cooking with younger kids can be hard work at a slower pace, but payoff is well worth it! 

Smarter Snacks

Snacks are in fact life for children, but it is important to snack smart and portion size. Usually if children snack all day by dinner time, they have no appetite to try something new. Attempt to hold off at a certain point in the day and instead give them a taste of what’s cooking for dinner such as veggies or broth. It is simple to hand over a bag of cheese crackers to a cranky child, but to stay on target for developing healthy eating habits it is best to shy away from those crackers. Target snacks that are rich in fiber and protein and this will keep your child fuller longer. 

Smart Snack Options: Apple slices with peanut butter, hard boiled eggs, nuts, carrot or celery sticks, low fat string cheese, fruit slices dipped in yogurt, sliced pears & ricotta cheese, whole grain crackers and nut butter. 

Lead by Example

Children are majorly influenced by their everyday environment (family, culture, media). Our attitudes towards food as parents is especially important. Children absorb attitudes surrounding eating habits healthy or unhealthy. 

– Expose kids to variety of food groups

– Give them praise when they choose a healthy food option

– Do not use food as a reward

– Great habits as a child can mean exceptional habits for life

Frozen Dark Chocolate Banana Bites

Ingredients

3 bananas
6 oz. dark chocolate
1/2 cup pistachios, shells removed

Instructions

Slice bananas into 1/2-inch pieces. Cut up the pistachios and set aside. Line a baking sheet with parchment paper and begin melting the dark chocolate over low heat. Dip the banana pieces into chocolate and place on baking sheet. Add diced pistachio pieces. Place in the freezer for 2-3 hour to harden. Serve & Enjoy!

5 ways to Celebrate July Fourth At Home

July fourth is often an exciting holiday that combines friends, family, fireworks and great food while celebrating America’s independence. But due to COVOD-19, this year looks a little different than previous years. This however is no reason to cancel all celebrations. There are plenty of activities you can do while social distancing and home. Below are some great stay at home fourth of July ideas that the whole family can par-take in! 

Virtual fireworks & Parades: Check out your local newspaper or Cleveland’s MainStreet website for more info on if virtual options will be provided. 

Create Independence Day red, white and blue food: Create your favorite party platters using patriotic colors. 

Host a small gathering backyard cookout: A backyard cookout is the perfect plan for a long weekend in. Check out the CDC’s webpage on Considerations for Events & Gatherings for more information on how to social distance and also celebrate with friends this 4th of July.

Backyard water party: Throw on your swimsuits and create the ultimate backyard water bash!  If you don’t have a pool? No worries grab the sprinklers and hose. Create a sunscreen applying station that is easy for friends and family to access to stay safe. Read an American History Novel: Families with little ones this is a great chance to educate kids on our American history. A couple excellent options are I Am Rosa Parks by Brad Meltzer and Two Friends by Dean Robbins.

How to Freeze Summer Fruit to Guarantee Freshness!

  1. Begin by thoroughly cleaning and drying fruit. Wash in cold running water. Place fruit in a single layer on a fresh dish towel to allow dryness. Fruit will need to be completely dry before the freezing process begins, or fruit may develop freezer burn. 
  2. The next step depends on how you expect your fruit when you are using it. Example: sliced, diced or in wedges. If you are using the fruit for smoothies then you will want to aim for a rough chop or wedges. Below are some common examples to guide you per fruit. 

-Cherries: remove stems, pits, leave whole or slice in halves.

-Plums, peaches, nectarines: remove pits and cut into chunks.

-Raspberries, blueberries: these can be left whole

-Melons: slice into chunks and remove rinds. You can also scoop rounds from the melon. 

-Pears, apples: core and cut into slices. 

  1. Once fruit is sliced, diced and wedged to perfection line your baking sheet with parchment paper. Create a single layer of fruit on tray. Avoid layering fruit where it is touching. This will allow fruit to freeze individually instead of all together. 
  2. After fruit is arranged on baking tray, freeze fruit until they are solid, about 4-5 hours. Make sure to remove after that time to prevent freezer burn
  3. Once frozen, create and label freezer bags/containers. Begin with the name and amount of fruit being stored in that bag. Seal bags and containers tightly and return to freezer. Fruit should last about 3 months.

Alaskan Lemon Salmon

Ingredients:

  • 2 lbs of fresh, wild-caught Alaskan salmon
  • 1/2 cup lemon juice
  • 2 teaspoons Italian seasoning

Directions: Slice salmon into four pieces, then place in pan and add lemon juice to salmon. Marinate in the fridge for 30-45 minutes. Preheat oven to 500 degrees, and place salmon on a parchment-lined baking sheet. Sprinkle each piece with Italian seasoning. Bake for 10-15 minutes.

COVID-19 Awareness

To our community, patients and friends.

We are keeping up to date with the guidelines set by our state government, the CDC and the World Health Organization. We encourage you to do the same and take all the necessary precautions for you and your family to stay happy and healthy. We are doing our best to provide the safest and cleanest environment for our patients. It is uncertain times like these that we pull together as a community and prevail.

What is COVID-19

According to the CDC – Coronavirus disease (COVID-19) is an infectious disease caused by a new virus.

The disease causes respiratory illness with symptoms such as a cough, fever, and in more severe causes, difficulty breathing. You can help protect yourself by washing your hands frequently, avoiding touching your face, and avoiding close contact with people who are unwell.

How Do You Know If You’re At High Risk?

Based on the information we have right now, the CDC says those who are at a higher risk include:

  • People age 65+
  • Nursing home or long term care patients
  • People with any of these pre-conditions: chronic lung disease, asthma, serious heart conditions, immunocompromised
  • Anyone with severe obesity, BMI of 40 or more.

The CDC remains your best resource for COVID-19

The COVID-19 situation continues to quickly evolve. Go to the CDC for the latest information on COVID-19, including how to protect yourself and what to do if you are sick.

If you believe you might have been exposed to COVID-19 or have symptoms such as fever, cough or difficulty breathing, call your health care provider right away. Only health care providers can order a COVID-19 test.

Secure Glutes to Secure a Stronger Spine

The optimal function of our spine is dependent on assistance from other key muscles groups. One, the gluteal muscles. The gluteal muscles stabilize your spine and support lower extremity function. 

Glutes

The gluteus maximus, gluteus medius and the gluteus minimums are the muscles that belong to the gluteal muscle group. These three muscles all play a role in balance or stabilization. Our glutes are responsible for function and movement of our hip and thigh. Think standing up from a seated position, climbing and pushing the body forward while also maintaining balance, glutes are responsible. 

A sign you may have weak glutes might be back pain, difficulty standing on one foot at a time, knee pain, and abnormal gait. The American lifestyle has more and more people with weak glutes. 

Strengthening Exercises

-Glute Bridges: Lie flat on back with arms besides you, palms down. Bend the knees and place your feet flat on the floor. Begin by tightening your core and raise buttocks up creating a line from top of knees to shoulders. Think of it as creating a bridge with your body. The goal of this exercise is to remain stable and strong without swaying or falling. Hold position for around 10 seconds and release. 

-Hip Extensions: For this exercise you will need a chair. Stand behind it and make sure to have hips, knees and shoulders squared. You will want to be facing the back of the chair with a wall behind you. Start with using your left leg and bring it backwards to the wall and keep your leg and knee in line with your hip. Hold position for 10 seconds and return to the starting position. Repeat/switch legs as needed.

Chiropractic & Gluteal Muscles

All our cells, organs, and tissues receive information from the brain by our communication system called the nervous system. Glutes are no exception. Like any other structure, glutes can perform at top tier when communication to and from the brain is optimal. The nerves that correspond and innervate the glute muscles depart the spine at the lower part of the lumbar and upper sacral levels. If you feel your glutes are weak or not working at top function, getting regularly adjusted by a chiropractor can help. Having strong glutes can lower the chances of having hip and knee pain as well as low back pain. They aid in our stability and mobility to handle daily functions. Participating in a sedentary lifestyle can weaken the glutes and decrease proper activity. At Total Health Chiropractic our chiropractors will help you obtain a stronger spine through the fortitude of your glutes and furthermore improving your quality of life.

A Look At 2019, Through Our Patient’s Eyes

In 2019, patients from our Total Health chiropractic offices sent in an overwhelming number of testimonials about their experiences with chiropractic care in our 8 locations. It has impacted our lives as well as our friends and family! We are asking you to share the love again with us in 2020!

If you’d like to share your journey with us, please fill out a review on Google. Your journey matters and can have a very real impact on others in search of a solution. Here are a select few of our powerhouse reviews and inspiring stories patients have shared with us. Let’s look at 2019, through our patient’s eyes.

I love coming here! Dr. Phillips is a great adjuster. I have been under chiropractic care since I was 14 and Dr. Phillips is one of the best. I am former gymnast and a current runner, so I have a lot of issues with my lower back and hips. Chiropractic care has kept me going strong through all my athletic ventures. Dr. Phillips always listens carefully to what’s going on with me at each visit. He has given me useful “at home” and postural tips for me to work on. He also takes care of my husband who has seen great results, as well. I highly recommend Dr. Phillips at the Hixson Pike location of Total Health. -Katie H.

Incredible staff!! Exceptional care. Could not recommend a better option. Every time I go, I leave feeling so much better. Even if it’s just for a simple adjustment. Everyone knows what they are doing. They are extremely attentive to what is bothering me and very professional. This could be the best Chiropractic office on the planet -Ashlyn M.

Dr. Phillips is the best! I’ve been going to chiropractors for 20 plus years in 6 different states. He really listens to me about the way I prefer to be adjusted and always remembers! He also takes the time to share tips and stretches so I can be proactive. He is fantastic with kids too! He has adjusted both my kids who were not the easiest patients, but he had them both giggling and happy to come back. The staff is great too, always welcoming and helpful with the little ones. -Jennifer P.

Dr Phillips is so kind and caring and is a fantastic chiropractor! I was in so much pain from a fall that had affected my neck and was trying to take care of my daughter who was in the hospital for a week. Dr.
Phillips came to the hospital and adjusted me, and it made all the difference! My pain greatly decreased and the ability to turn my neck greatly increased! I was and am so very thankful for his knowledge, professionalism, and his servants’ heart! -Julie R

I have been to several chiropractors and none have given me the attention to detail and professionalism that this one has. They take the time to hear where I’m coming from and what I may need, and they spend time with those requests. I was contemplating back surgery until I came here. I now have hope for a healthy back, and my life has changed dramatically since coming here. -Dan P.

Dr. Phillips gave me my first adjustment after I was 85 years old. What a gentle compassionate doctor. I’ve been to many times since then, and every time I leave feeling better. He has helped to keep me mobile. His staff are the absolute best! -Hazel L.

Dr. Phillips is one of the best! When he stepped into the room, he was personable, happy and enjoyable. He helped me to relax as he did the adjustment. One of the best chiropractors in chatt! -Evan B.

Always in and out without 15 minutes for my weekly adjustments. Staff is knowledgeable, very friendly, and willing to accommodate those last-minute schedule changes. Even helped get a brace for me for my low back pain, and I didn’t have to fill anything out for insurance…they took care of it for me. Would recommend to anyone to come here. -Matthew M.

The Four Stages of Adrenal Fatigue

Adrenal Fatigue has 4 stages on the path to adrenal exhaustion. During the four stages our hormones and neurotransmitters can have levels that drastically fluctuate. In each stage with Adrenal fatigue there are a combination of stress hormones and symptoms. Let’s dive deeper into the four stages of adrenal fatigue. 

Stage 1 (Alarm/Alert)

This is the stage in which our body has an immediate reaction to the oncoming aggressive stressor. The stressor could be a threat or something very simple like a hospital visit/job interview. During the first stage of adrenal fatigue our body can create significant numbers of hormones needed for the response. If a lab test were given during this first stage it could show elevated levels of adrenaline, cortisol, DHEA (dehydroepiandrosterone), norepinephrine and insulin. At this point fatigue is mild, some will turn to caffeinated drinks, energy shots, sugary or high carb-oriented foods. 

Stage 2 (Dismay Response) 

Our bodies have now been under severe stress and our cortisol levels will continue to elevate while our DHEA levels will decrease. Normal activities can still be carried out, but fatigue hangs wearily on each day more and more. It will take longer to feel recovered or well rested. Our stress response systems will begin to feel overloaded and the effects of overexerting the adrenals. Symptoms will begin in our body such as digestive issues, jitteriness, body aches/pains, irritability, nervousness, sense of sickness, depression, irregular sleep patterns, blood pressure elevated, etc. The term wired but tired comes into play during stage 2 of adrenal fatigue. Many will begin to develop a relationship with caffeinated drinks or coffee. The thyroid gland will become affected during stage 2. 

Stage 3 (Meet the Resistance)

Our endocrine system during this phase will focus more on producing stress hormones. A substantial drop in DHEA will occur. Lack of enthusiasm will follow, regular infections can be common, restlessness, quality of life will dip. Almost simultaneously once in this stage exhaustion and anxiety will appear. Our bodies will try to conserve energy while we are not receiving adequate levels of cortisol. Adrenal exhaustion begins a catabolic phase in which our muscle tissue will break down to produce energy for our body. You will begin to feel the side effects of adrenal crash.  

Stage 4 (Burnout/Crash)

Most never reach this phase of total adrenal gland failure in response to stress. Our adrenal glands have ceased to function, and little can be done to restore our bodies homeostasis. During the final stage of burnout and individual can suffer from lack of sex drive, depression, restlessness, anxiety and little to no interest in surroundings.