Paleo Dairy Free Eggnog


-8 large eggs

-4 large egg yolks

-2/4 cup pure maple syrup

-8 cups unsweetened almond milk 

-1 tsp cinnamon

-1 tsp fresh ground nutmeg

-4 tsp vanilla


Heat over low heat, combine eggs, yolks, pure syrup in a large saucepan. Slowly whisk in milk and ensure that it mixes completely. Add in remaining ingredients. Whisk continually, until mixture thickens. This process should take 30 minutes. Once it reaches desired thick consistency, pour into drink bowl and let cool to room temperature. Refrigerate for up to 3 days. Stir before serving.

What Conditions Do Chiropractors Treat?

It is no secret that chiropractic care is vastly growing and becoming a huge source of effective, non-invasive therapy for Americans across the country. The numbers continue to grow with those that seek out chiropractic care. It is estimated more than 35 million people each year take advantage of the benefits that chiropractic can provide. Because of the growing curiosity and impactful therapies, patients often wonder what chiropractic care can do for them, and their families. What conditions do chiropractor treat? You might be surprised to discover it is A LOT! 

Do you find yourself wondering what a chiropractor can do for you?! Below are a few common conditions that patients seek relief for at Total Health Chiropractic. New patients receive free consultation, exam and one set of x-rays. Give us a call at 423-517-7000

  • Neck pain
  • Hip pain
  • Elbow pain
  • Knee pain
  • Immune Systems
  • Back pain
  • Foot pain
  • Whiplash
  • Leg Pain
  • Joint pain
  • Allergies
  • Sciatica Scoliosis
  • Shoulder pain
  • Numbness
  • Arthritis Sports Injuries
  • Fibromyalgia Muscle Spasms
  • Stress
  • Women’s Care
  • Bulging or herniated discs
  • Carpal tunnel syndrome
  • Migraine headaches
  • Chronic headaches

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


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


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


  • 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. 


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.