Total Health Chiropractic Cleveland Blog

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.

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.

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.

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.

Ingredients:

-1 ripe avocado

-350 ml coconut water

-500ml organic full fat coconut milk

-1 tbsp cacao powder

Topping add on: coconut butter or malt syrup

Directions:

Using a high-powered blender mix all ingredients until consistency is creamy. Chill and serve!

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.

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.

Do you reflect on spending hours coloring as a past-time aimed more towards childhood, think again! There are many health benefits of coloring for adults. We’ve all strolled past one of those trendy adult coloring books, since spreading nationwide. Many are even popping up on the bestsellers list. So let’s pull out our colored pencils and dive into this health topic!

Improved Slumber Hours/ Limit Stress & Anxiety

We see it everywhere now, Amazon, your local grocery store, even Instagram is getting a piece of this stress reducing pie.  Coloring is more than just an activity centered on relaxing and more of an exercise that activates the two hemispheres of our brain to communicate. We are channeling our logic to stay in those lines and not falter and selecting which colors we want to explore the picture with more. This generates creative thought processes. 

As we mentioned above coloring is an excellent way to relax. It is a considerable replacement amid the winter months for taking a break from tech devices (cell phone, tablet, etc). When we color, instead of zoning in on our tech savvy devices, we then are enhancing the amygdala, which is the center of our brain. It essentially has a nature of putting us in a meditating aftermath by limiting our restless mind. This in turn allows our minds to populate more quietness, circumspection and mindfulness, after a lengthy day at the office. 

Enhance Focus Levels

Coloring is a great way to focus on an activity without the outward stressors. It allows our frontal lobe to open up which controls our problem solving circuit and organizational skills. There is clear evidence in studies that show even 10 mins per day can spur creativity and improve our levels of focus. High-profile businesses are even jumping on the coloring trend for high stress relief. 

Coloring the New Meditation?

When meditating your brain enters a relaxed state by intensifying the present and blocking out the restless mind. As a result of this, you reach a level of calmness and this allows your brain to take a step away from daily stressors. An article shared by Medical Daily recently plunged into the idea that adult coloring evokes a more relaxed mindset, similar to that of meditation. Three key elements that make this work for meditation is pattern, repetition and attention to detail. These three elements cause our brains to relax, making it easy to predict what will happen next. This is called a calming effect.

Benefits of Chia Seed

Fiber: Keeping everything regular.

Protein: 5 grs per 2 tbsp.

Omega Fatty Acids: Promotes cell regeneratio, brain function and decreased inflammation in body.

Ingredients:

1/2 cup chia seeds

2 1/3 cup coconut milk

2 1/3 cup mango chopped or frozen

Directions:

Add all ingredients to a container and cover. Let sit in fridge for at least 8 hours or overnight. Serve & Enjoy! 

Favorable nutrition is essential for everyone, but it’s crucially important for teenagers. The specific nutritional needs of teens differ from adults due to the developmental and metabolic diversity. Teens should focus on eating a nutrient dense diet that has variety, balance and moderation of food choices combined with physical activity to support a healthy weight. Foods that are nutrient dense are naturally lower in fat and calories but loaded with vitamins and essential minerals. 

Calories

Teenage boys: recommended to consume 2800 calories per day

Teenage girls: recommended to consume 2200 calories per day

If your child is an athlete or in certain developments stage (puberty) the caloric and nutrient need is greater. 

Protein

Teens need an average of 45-60 grams of protein each day. They can get this from meats, fish and dairy. Teens who are vegetarians may need to intake more soy or nut-based foods to boost their intake

Carbohydrates

Teens should aim to consume a minimum of 130 grams of carbs per day, which equates to 60 percent of daily calories. Finding your carbohydrates in peas, beans or vegetables are a much better choice than simple carbs (sugars, syrups and sweetened drinks) Whole grains such as brown rice is an excellent source of complex carbs. 

Fats

Healthy fats guide the body to stay energized and absorb essential vitamins such as A, D, and K. There are 3 types of fat: saturated, monounsaturated and polyunsaturated. Saturated fats are found in red meat and full fat dairy. Monounsaturated fat is found in many foods and oils. It’s been mentioned to improve cholesterol levels and lowers blood sugar. Polyunsaturated fats found in plant-based oils and foods. Avocados are a great example of healthy fats and are considered a superfood because they are linked to improving blood flow to the brain. Other excellent sources of healthy fats include nuts, whole eggs, salmon, coconut oil and olive oil. 

Calcium & Iron

Take a step away from soda and other sweetened beverages. These types of beverages can disrupt the bodies way of absorbing calcium. Bone calcium will start to decrease in young adulthood and teens not getting enough calcium have a risk of developing fractures down the road. Teens are recommended to get around 1300 mg of calcium per day.  Calcium rich foods include leafy greens, sesame seeds and forms of dairy. Iron deficiency is one of the most common nutrient deficiencies seen across a life span. Teen boys should aim for 8-11 mg of iron per day while females need 15-18 mg per day.