Holiday Stress Relief

While the holiday season is meant to be a time of relaxing, family and joy, sometimes it can add bonus stress to your life. There is added expenses of gifts, traveling, get togethers and meals. There can be tough conversations between family members (you’re probably thinking of a name right now). This is added on top of the fact that a lot of people put off their chiropractic appointments until after New Years. Having regular chiropractic adjustments can do wonders for your stress this holiday season. Treat yourself to a small stress relief this holiday season and schedule an adjustment before the festivities. You’ll definitely be glad you did.

7 Reasons To See A Chiropractor

  1. Alternative to medications – It’s common for many Americans to wake up, take their meds, and try to get through the day. Chiropractic care can help relieve some of the causes of your pain instead of masking it with medication.
  2. Improved digestion – Spine misalignment can cause some weird stuff including digestion issues. Many patients report better digestion after receiving chiropractic care.
  3. Stress relief – Having a relaxed and adjusted physical state can help relieve stress in your mind. It’s an important part of your health that often doesn’t get treatment.
  4. Blood pressure – Speaking of stress, hypertension or high blood pressure, is a common issue to have. Chiropractic care can help significantly reduce blood pressure.
  5. Better sleep – Your body does a lot when you sleep and sleeping in unfavorable positions could be causing that pain you feel when you wake up. Chiropractors can help you get a better nights rest.
  6. Headache relief – Many people suffer from headaches, some debilitating. Many times this is caused from misaligned neck/spine. Seeing a chiropractor can help relief headaches without having to take paid meds.
  7. Back & neck pain – This is the most obvious reason to see a chiropractor. Some people only see a chiropractor when they wake up with an unusual ache or have recently been in a car accident. Other people live with constant pain for various reasons. Seeing a chiropractor will definitely help you with back and neck pain.

Candy Corn Popsicles

Ingredients

-1 cup coconut water

-1/2 cup cream of coconut

-1 ½ cup pineapple juice

-1 cup mango juice

-4-ounce popsicle molds

How to:

Combine the coconut water and cream in a measuring cup. In your 4-ounce popsicle molds, add into coconut mixture. Freeze this mixture for 4 hours. Mix in the mango juice and add popsicle sticks to each mold. Freeze for an additional 2 hours. Add pineapple juice on top of the mango and coconut mixture. Freeze for 4 hours. Serve and enjoy!

Choosing Total Health Chiropractic for Chiropractic Care in Pregnancy

There are a sum of over 3.5 million babies born in the United States every year, among those births some encounter complications of some sort. Becoming pregnant can have risks associated with it, but there are several ways to minimize those risks, including proper exercise, nutrition, and chiropractic care. As soon as a woman becomes pregnant their body begins to change immediately. These rapid changes are all in support of life growing inside. Let’s look at what happens in the first trimester. 

First trimester: Some women may experience morning sickness due to the increased hormone levels and growth of the placenta. This rise in hormone levels sends signals to the liver which now must step up and work significantly harder. This can create stress on the organ. By receiving care at Total Health Chiropractic, we will work with you to find the best path for eliminating stress on your nervous system and optimize the function of your liver. Women also can experience headaches during the first trimester of pregnancy but can also last the length of one’s pregnancy. The headaches can be due to dehydration, stress, caffeine or sugar withdrawals and misalignments within the neck and upper back. Receiving chiropractic adjustments, the right nutrition and regaining a healthy sleep schedule, these headaches can be immeasurably reduced or ultimately eliminated.

The second trimester introduces how the body is undergoing physical changes to accommodate the weight of the baby. If the woman already had misalignments within the spine, it is very possible that their pregnancy will enhance symptoms causing acid reflux, pain, headaches, constipation, etc. Each term of pregnancy, the pelvis is shifting forward and ultimately changing the curve of the low back. This event is supposed to happen, but if a misalignment was present prior within the low spine, this could create complications and pain in your pregnancy.

Why Should I have Chiropractic care during pregnancy?

The remarkable benefit of chiropractic care throughout your pregnancy is seen when you go into labor. The length of labor on average is 10 plus hours. First time mothers receiving chiro care can expect to experience a 24% decrease in that labor length, while mothers with previous children can experience a 39% decrease. Potential benefits of chiropractic care include controlling nausea symptoms, relieving back, neck and joint pain, maintaining a healthier pregnancy, reducing time of labor and delivery. 

At Total Health Chiropractic, providing TOTAL HEALTH is more than our job. For more information or to schedule your next wellness visit give us a call today! (423) 517-7000

P B & J (3 ingredient bars)

Ingredients:

-1 cup almond butter

– ½ cup coconut butter

-1/4 cup organic wild blueberry spread

-3 tbsp water

Directions:

Use 9×5 inch pan. Line pan with parchment paper. Melt coconut butter until its consistency is smooth. Ass mixture to almond butter. Transfer to parchment lined pan. In a separate bowl, mix together jam of choice (organic blueberry spread) and water. 

Drizzle jam mix on top of fudge mixture. You can also use a knife or toothpick to swirl jam and create a marble effect.

Place in freezer for 1-1.5 hours. Serve chilled. Store in freezer. Enjoy!

Anjanesyasana or Low Lunge

Level: Beginner

Benefits: Increase hip flexibility, decreased sciatic pain, creates low spine stability

Begin in downward facing dog pose (start on all fours and keep knees behind hips). Hands should be shoulder width apart.

On an exhale, step your left foot forward between hands and stack your knee in line with ankle. Gently lower your right knee and allow the top of your foot to settle on mat.

Slide your right knee back to what’s comfortable. Inhale and slowly rise.

You will sweep hands overhead to frame your ears. Turn palms to face another and gaze at fingertips.

As you exhale, pull from public bone to belly button and lift chest from hips. Hold pose for 30-60 seconds. Inhales can lengthen the spine and deepen the stretch.

Repeat on right side.

Ice vs Heat

Ice vs. Heat.. It may sound like an anticipated superhero movie ready to hit the big screen, but it’s actually a question most have debated in their life when they’ve sustained and injury. Ice packs and heating pads are a universal treatment for many injuries. But which one is the right method for your injury? And the answer isn’t always easy. 

Ice

Ice treatments are more common for acute injuries. If you are experiencing swelling or any tissue inflammation within a 48-hour window, then you should be using ice. Ice is best in situations where you need to control inflammation and keep your pain level in check. 

The most common injury ice packs are used for are sprained ankles. Ice treatments are also commonly used for athletes who have overused injury or chronic conditions. However, it’s important to not ice any chronic injury before any activity.

Only use ice packs for 15- 30 minutes on an injury and remove if the injury becomes bright red or pink. 

Heat

Heat therapy or treatments work by improving blood flow and circulation in a particular area. Heating an injured area can soothe pain, aid in damaged tissues and increase muscle flexibility. Heat treatments are most effective for muscles that are sore. It’s important to not have scalding temperatures when dealing with any heat therapy but at a comfortable level of heat that allows to alleviate the stiffness and muscle ache. 

Cases in which heat treatment should not be used are if the area is bruised or swollen, or if the area affected is an open wound. 

Unlike Ice therapy, heat treatments are more beneficial if used for longer time periods. Moderate to severe pain can benefit from 30 minutes to two hours of heat therapy.

Cinco De Mayo: Pico De Gallo

Ingredients:

3 medium tomatoes, diced

1 onion, finely chopped

½ fresh jalapeno pepper, seeded and chopped

½ cup cilantro, finely chopped

1 green onion, finely chopped

½ teaspoon garlic powder

⅛ teaspoon salt

⅛ teaspoon pepper

Directions:

In a bowl combine all ingredients except garlic powder, salt/pepper. Stir until desired consistency then add seasonings. Refrigerate for 1 hour. Serve & Enjoy!

5 Healthy Peanut Butter Brands

You’re strolling down aisle 5 and instantly become overwhelmed by the countless options of peanut butter available. Not all of them are equal or even healthy. There are certain types of peanut butter that are rich in unsaturated fats, fibers and proteins, while others are packed full of sugars and other messy ingredients like hydrogenated vegetable oils that make them not as appealing. You may even find yourself wondering what is the healthiest choice? What is the deal with powdered peanut butter? Or even what’s the difference in jar vs squeezable pouch? Below are 5 peanut butter options (in no order) and you may be surprised at just how few ingredients they have! 

  1. 365 Everyday Value Organic Peanut Butter, Unsweetened & No Salt

Ingredients: Dry roasted organic peanuts. This brand also offers creamy, unsweetened variety. 

Calories   200

Protein   8 grams

Total fat   17 grams

Saturated fat   2.5 grams

Carbs 7 grams

Fiber 3 grams

Sugar 1 gram

  1. Crazy Richard’s 100% Peanuts All Natural Peanut Butter

Ingredients: Peanuts

Calories   180

Protein   8 grams

Total fat   16 grams

Saturated fat   2 grams

Carbs 5 grams

Fiber 3 grams

Sugar 2 grams

  1. Justin’s Classic Peanut Butter SQUEEZE PACKS

Ingredients: Dry roasted peanuts, palm oil

Calories   210

Protein   7 grams

Total fat   18 grams

Carbs   6 grams

Fiber   1 gram

Sugar   2 grams

  1. Spread the Love Naked Organic Peanut Butter

Ingredients: Organic peanuts

Calories   180

Protein   7 grams

Total fat   15 grams

Carbs   6 grams

Fiber   2 grams

Sugar    1 gram

  1. PB2 Original Powdered Peanut Butter

Ingredients: Roasted Peanuts, sugar, salt

Calories   60

Protein   6 grams

Total Fat    1.5 grams

Carbs     5 grams

Fiber    1 gram

Sugar    2 grams

Sodium   90 MG

Easy Low Carb Egg Salad

Ingredients:

-12 medium hard-boiled eggs

-1/2 cup olive oil mayonnaise

-1 tsp curry powder

Directions:

-Place eggs in a pan and cover with cold water. Let eggs boil for 7-9 minutes. 

-Drain and cover eggs with cold water again. This helps to stop the eggs from cooking further. 

-Once eggs are cooled, begin to peel and chop. 

-Mix olive oil mayo, curry powder to your egg mixture. 

-Top egg salad mixture with fresh parsley. 

Serve & enjoy!