Celebrating St. Patrick’s Day Without Alcohol Photo via Pixabay by Jill111 St. Patrick’s Day is a time for fun and celebration all over the country, but over the years it has become synonymous with a day full of drinking. For individuals who are in recovery or who simply don’t drink, it can be difficult to find activities or events that celebrate the holiday rather than alcohol.
However, there are many ways you can have fun this year that don’t involve imbibing; it just takes a bit of creativity and some planning. Not only is it important for individuals who are in recovery to steer clear of places and events that could cause a potential relapse, it’s a good way to have a great time with your family and spend the day with each other rather than partying. It’s also an incentive to stay safe instead of getting behind the wheel after celebrating; look for family-friendly activities here.
Here are a few of the best ways to have fun on St. Patrick’s Day without alcohol.
Look to your city for help
Many cities around the country hold St. Patrick’s Day parades and events that are fun for all ages; you might spend the day with your kids, taking in free music, eating good food, and engaging in fun activities like face painting or dancing. Look online to find out what your city is offering up on that day, or consider taking a little road trip to a nearby town to check out what events they have going on.
Learn something new
Ireland is full of history and rich culture, yet the festivities of St. Patrick’s Day rarely focus on them. Take this day to learn something new about Ireland and its people; look up a classic Irish recipe and cook it for dinner, find out more about your favorite Irish actor, or dig into some Irish music. It’s not all Celtic woodwinds; there are some great contemporary Irish bands and musicians who have found popularity in the U.S., such as The Cranberries, U2, Flogging Molly, and The Corrs.
Refraining from drinking on St. Patrick’s Day may make you feel left out, but it doesn’t mean you can’t have fun. Partner up with a sober friend and go out to dinner, or stay in and binge-watch some Irish-centric Netflix shows and movies. Here’s a list of a few of the best. If you’d rather be out with your friends, offer to be the DD for the night to get them all home safely.
A great way to celebrate St. Patrick’s Day with your family is to look up some Irish lit. Head to the library and look up poetry and fairy tales with roots in Ireland, then head home and have storytime. Encourage your children to make up their own fairy tales and talk about how they can be an allegory for something else. Use this time to teach your little ones about writing and using their imaginations.
Learn to dance
One of the things the Irish people are known for is dancing, so push back the coffee table and look up a tutorial on YouTube. Legend has it that the traditional form of Irish dance--which mostly moves the feet and legs but keeps the upper body straight--came about because pubs were so crowded back in the day that dancers had to be creative with how they moved.
Celebrating St. Patrick’s Day can be anything you make it; don’t feel as though you have to rely on alcohol to have a good time. Talk to your family members about the best ways you can have fun together without heading to a pub and turn it into a new tradition.
Gluten-free and worried about arsenic in rice? What to know
Gluten-free folks accustomed to eating rice-based gluten-free breads, pastas, cereals, and other substitutes may be consuming dangerously high levels of arsenic.
In fact, a 2017 study showed people on a gluten-free diet consuming rice-based products on a regular basis showed almost twice as much arsenic in their urine compared to those who did not (and 70 percent more mercury, another troublesome finding.)
Why arsenic is harmful
Arsenic is a naturally occurring heavy metal. It is the inorganic arsenic (not bound to carbon) that is toxic to humans if levels ingested are too high.
Although inorganic arsenic occurs naturally, it also accumulates in soil and water due to pesticides and fertilizers. Because rice grows in water, it is the grain highest in arsenic.
Consistent exposure to small amounts of arsenic increases the risk of bladder, lung, and skin cancer, as well as heart disease, type 2 diabetes, and neurological disorders. Consuming arsenic during pregnancy may affect the baby’s immune system.
Consumer Reports found one serving of rice pasta, rice cereal, and rice milk exceeded a safe amount of arsenic for one week while one serving of rice cakes came close.
The FDA recently proposed a limit of 100 parts per billion of arsenic in infant rice cereal. However, it’s impossible to know how much arsenic is safe to consume as risk is dose dependent; the more you consume the higher the risk.
How to minimize arsenic exposure from rice
These troubling truths about arsenic exposure through rice don’t have to spell doom for gluten-free folks who depend on rice-based substitutes.
For starters, look for products made from other grains besides rice. Thankfully, there are many more on the market these days.
Look at where your rice comes from. In 2014 Consumer Reports found that rice from Arkansas, Louisiana, or Texas had the highest concentrations of inorganic arsenic while California rice has almost 40 percent less arsenic. Brown basmati rice from California, India, or Pakistan has a third less inorganic arsenic than other brown rices.
Unfortunately, because the arsenic comes from the water, organic rice may not be lower in arsenic.
Eat white rice (sorry!). Since arsenic tends to accumulate in the outer layers that are removed to turn brown rice into white, white rice contains less of the toxin than the whole grain.
Rinse your rice thoroughly and cook in excess water. Wash your rice thoroughly before cooking and then cook your rice in a ratio of about six cups of water to one cup of rice and drain the excess water after. This cuts down arsenic levels by about one third compared to letting rice absorb all the water during cooking.
Consider a grain-free diet. Many people feel and function significantly better on a grain-free diet. If you don’t eat rice-based products, excessive arsenic exposure is one less thing to worry about in a world where we are constantly at battle with toxic chemicals and heavy metals.
Ask my office for more ways to protect yourself from toxic chemicals and heavy metals.
Since hosting the Detox Workshop last Thursday, I have had a lot of people reach out to me in regards to their interest in doing the detox, but wanted more information.
If this is you, I have provided some information below to help answer some questions.
There is only one detoxification protocol that I recommend. The reason is simple, you need specific nutrients to drive the body's natural detoxification process. Most other detox programs do not provide these nutrients that support your body’s ability to properly detox.
If you want to jump ahead and go right to purchasing this detoxification program - please follow the link to order or call our office at 916-864-3016.
Why should you do a detox in the first place?
There are 2 ways we are exposed to toxins.
Endogenous - produced from a result in improper digestion of nutrients which can result from pancreatic enzyme deficiency, hypochlorhydria (low stomach acid). Examples of Endogenous toxins are over growth of fungi, high cholesterol, high inflammation. Anything that is a result of improper digestion and poor diet. Most of these things are shown on lab values that we can test for in our office or can be discovered through symptoms.
Exogenous / environmental - you can come into contact with these toxins from your environment. These toxins are poor air quality from pollution, pesticides, heavy metals (ie. mercury), medication, parasites, viruses, bacteria, stimulants (coffee, tobacco, alcohol), household cleaning products.
Your detoxification system is responsible for excreting these toxins out of your body. With the involvement of the liver, kidney, bile, colon, lungs and lymph system. Unfortunately, if these toxins are not eliminated from our bodies - they will accumulate in our tissues. Toxins cling onto fat cells, connective tissue, and organs like our brain! Leading to a toxic body and brain.
The buildup of toxins can cause many symptoms including poor ability to shed excess weight, brain fog, acne, muscle tension, joint pain, and decreased organ function (like infertility) to name a few.
There is actually a plethora of symptoms. To find out your toxicity load - fill out this questionnaire.
Here are some other common symptoms related to toxicity load.
Highest sources of molybdenum are lentils and beans. If you have an inability to digest lentils or beans, you must first fix the digestive system. AKA find out which part of your digestion isn’t working and why. Then offer the proper therapy.
This is crucial part of deciphering whether or not someone is a good candidate for a detox. Just because your friend is doing a detox, doesn’t mean you should jump on board too. Detoxing can be mainstream fad that is often done incorrectly -- without the right guidance, and without considering patient history, and of course, using the wrong products. Which makes me scream inside.
2. Have you ever been to a dinner party where asparagus is served and someone makes a joke about asparagus making their pee smell? And everyone laughs and agrees.
Well I am screaming in my head because they all have faulty detox pathways. An inability to digest asparagus is a huge alarm going off in my head. As asparagus is the number one food to gain glutathione from. A VERY IMPORTANT ANTIOXIDANT in the body. Which is vital for the removal of toxins, especially xenobiotics and heavy metals. Ahhhh! Are you screaming with me now.
3. Wait there is more screaming to be had. It is the morning, you are sitting around sipping coffee with friends, one friend is drinking tea because he can’t handle coffee. Even just a little sip of coffee in the morning will keep him up at night. This is a symptom of a sluggish phase 1 detox pathway. When he drinks coffee it is taking his body FOREVER to get through the first phase of liver detoxification.
Reasons for a sluggish phase 1: vitamin deficiency (all Bs and C), insufficient protein intake leading to amino acid deficiency like cysteine, mineral deficiency like iron and magnesium, and of course glutathione deficiency. All these nutrients are needed in phase 1 detoxification.
So as you can see, proper nutrition is key. You not only have to provide the body nutrients it needs for every day bodily functions - like energy metabolism. You need to have plenty of nutrient reserves to support the lifestyle that depletes the nutrients in the first place. It is a vicious cycle - our diet doesn’t provide the nutrients it needs to assimilate the nutrients from it in the first place. This leads to organ depletion and toxic accumulation.
Let me scream it - YOUR DIET ISN’T SUPPORTING YOUR DETOX PATHWAYS. YOUR BODY IS DEPLETED OF NUTRIENTS!!!!!!!!
You not only need replenish your organ reserves, you also need to support your detox pathways. This is KEY!
This results in more energy, normal lipid profile (cholesterol), healthy bowel movements, being able to fit into your jeans, less cavities, better skin, shiny hair, awesome sleep, better sex. Yes, better sex. Your hormones are made in the liver. Thyroid hormones, sex hormones, steroid hormones.
If your on the wrong detox program, you will first lose weight. And you will say “yay, I lost 5 lbs.” But, wait, here comes the headaches, and a bunch of crappy symptoms. Because guess what?! Fat soluble toxins bind to your fat cells! So when you are on an improper weight loss program or detox and you are losing adipose tissue and releasing toxins into your bloodstream and you don’t have the proper nutrients to support the elimination of those toxins. Boy oh boy are you in trouble.
One of 2 things will happen, either the fat goes back on, or you will be skinny feeling like toxic shit everyday of your life. Sign me up!
……..Most likely with poor skin, aches and pains, and throw in an irregular cycle or if you are male, decrease in morning erections. Sounds fun!
Ok, so what detox program do I recommend?
It’s simple, a whole food, nutrient dense one that supports the ENTIRE DETOXIFICATION SYSTEM.
Are you in? What’s next?
*** CONTRAINDICATED FOR PREGNANCY OR LACTATION ***
Babies First Adjustment! Such a magical time, when your baby is pushed through a tiny canal in your body. It is SO NATURAL.
Yet, for many of us, can cause a lot of pain and trauma.
Even if you have a beautiful, perfect birth and an even more perfect baby - with no complaints or issues - it is still really important to get his or her nervous system checked.
There are a lot of areas of the developing baby that a Chiropractor will check for, that you might not even be aware of.
And who could blame you - you are too busy gazing into your baby's eyes in awe at this new miracle.
At your babies first wellness appointment - we will ask you a series of birth related questions and also any perceived issues you might be experiencing with your little one. Issues like- colic, latching, sleeping, torticollis (neck tension) etc. These "issues" have been shown to be alleviated with Chiropractic intervention.
After a series of questions or concerns - we will begin our infant exam. Checking their reflexes and alignment. Making sure their nervous system is functioning at its most optimal level.
Below are the best times to get your baby checked.
1. If you have a perceived issue - like colic, latching issues, tongue tie, torticollis, irritability.
2. Since significant spinal trauma can occur at birth, many parents have their newborns checked right away. This will help so much!!
3. As the infant grows, learning to hold up the head, sit, crawl and walk are all activities that affect spinal alignment and are important times to have a child checked by a Doctor of Chiropractic.
4. when they start running and playing - it is good to get them on a regular schedule to get them checked. Ask your Chiropractor what they suggest for your child.
A little note about getting your baby adjusted. Chiropractors use the smallest bit of pressure when correcting any spinal or cranial mal-alignment in your babes. The pressure is the amount you would use when you would touch your eyeball. It is very very minimal.
My personal story..
I gave birth to Leo in the most natural way possible - in the water. Even though I used little to no medical intervention (I had to tell them when I pushed my baby out!) there was still tension that was placed on little Leo's cranium. He had a bruise on his head because he hit my pubic bone on the way out. Very common thing.
With head trauma of any sort, the jaw and neck can be involved. With Leo, he was having trouble latching. I did a cranial adjustment on him as well as took him to my very own Chiropractor and within 5 days (once the nervous system intergrated it) he was latching like a champ. If you are a Mother - you know that is the BEST FEELING IN THE WORLD - when your baby first latches.
Things were great until about 3-4 months when he refused tummy time and wouldn't roll over. It was then when I intervened again and we noticed that he had tension in his low back and hips. We released the tension and he rolled over. It is amazing, once you release the interference on the nervous system- how things change.
There was very little intervention that had to take place in order for Leo's nervous system to work properly. It is a HUGE life savor to get your baby checked after he or she is born, then at each milestone.
Once they are running and playing - it is good to keep them on a regular adjustment schedule - as any small trauma or injury that occurs can get permanetly placed on the nervous system. Your brain will start to create new movement patterns that will become deep seated later in life.
My very best patients are the ones who have been adjusted through childhood. Their nervous systems are quick to fix and don't need a lot of care. Luckily, as a child it doesn't take much to remove the interference. So it is great to start now while they are still young and healthy.
To make an appointment for your child, please contact our office.
HEALTH is the BEST WEALTH,
What a beautiful time of year, gorgeous colors in the trees from vibrant green to fiery orange to ruby red, time to relax with family, and eat delicious meals with everyone you love. Oh eating delicious foods, it can be tricky when overindulgence is baked right into the holidays (I mean, stuffing, need I say more?).
Recognizing contentment before, during and after a meal (before the stress of the holidays forces you to overindulge) doesn’t have to be impossible. With just a few tweaks to your routine and a few yoga stretches to aid in digestion and stress relief, the holidays can be indulgent and fun without the stomachache after.
1. Three yoga poses for better digestion and peace
Sit and twist to massage the stomach: Sit on the floor or a pillow with legs crossed. Then place your right hand to your left knee and your left hand behind you on the ground and breathe deeply. Then switch to the other side with left hand on right knee and right hand behind you on the ground.
Cat cow: This one is great for beginners and master yogis. Start on all fours in a table position. Then round your back up like a scared cat as you exhale and slowly arch your back down and lift your head like a mooing cow. Do this sequence a few times to loosen your stomach and stretch your muscles.
Seated forward fold: Sit on the ground or a pillow with your legs straight out in front hip distance apart. Then slowly fold forward as you exhale out deeply and stretch your hands to meet your feet. Take it easy and enjoy the stretch in your legs and back.
Here is a video for yoga for digestion:
Just doing the first six minutes of this yoga video from Yoga with Adriene will help you digest your food and calm your mind.
2. Nourish your adrenals (aka The Stress Gland)
The Adrenal Glands are the kidney bean shaped glands that sit on top of our kidney. The Adrenals Glands store Vitamin C (in fact the highest concentration of Vitamin C is in our Adrenal Glands). Vitamin C is utilized to produce cortisol, a stress hormone produced by the adrenals, and in times of stress cortisol is in high demand. The more we stress out the more our vitamin C stores in our adrenals becomes depleted. This can lead to an array of health problems, like the common cold.
Have you ever noticed everyone is sick around the holidays? Now you know why!
STRESS + EATING POORLY = SICKNESS.
When you aren’t eating a well balanced diet, consisting of mostly vegetables, proteins, and good fats, you are not nourishing your body. Which leads your body to ask for nutrition from your reserves. This isn’t good because you are depleting your body's backup system.
THIS IS VITAL, if you deplete your Adrenal Glands of Vitamin C and you never replenish the storage, you can end up with a sickness. The worst part is that it might take a much longer time to go away. In some cases colds can linger for months! Then if you injure yourself or end up in the hospital your body needs those reserves to keep you alive.
The only way you can quickly replenish the reserves of the organs is to add to your diet high dose whole food supplements. That means high quality, organic, food based supplements, like we sell at Well Balanced Body.
If you are local, stop by our office during the Holiday Season, we are selling $1 Adrenal Health Supplements that contain everything your adrenals need to deal with stress and to prevent the holiday bulge. (Dr. T recommends taking 2 of these packs per day during stressful times.)
3. Let your Central Nervous System center yourself
The Central Nervous System consists of your brain and your spinal column. It controls everything in your entire body. Maintaining your spinal alignment is crucial in allowing your body to stay healthy. Especially during the holidays!
3 ways to help maintain spinal alignment
4. Choose a mantra
Creating a mantra you can say to yourself as you’re cooking, picking family up from the airport, organizing an event or volunteering this holiday can help you feel the love in any situation even while dealing with stress. When we can pause to breathe and encourage ourselves, even just for one minute, any stressful situation can become less overwhelming. Choose a mantra or a short positive statement that makes sense for you. Like: “I am whole,” “I love myself, “I am content,” “Eating well is a joy and a privilege,” or “My family wants only the best for me.”
Whether it is hard to believe in the moment or not, choosing a positive statement to tell yourself can help reinforce your self confidence and boost your mood. Win win!
These few tips will hopefully get you through the week without letting stress or overwhelm get the best of you. Remember to feel thankful for who you are and what you have no matter what stress is going on in your life. Take it slow and know that love is within you. Happy Thanksgiving and Happy Holidays!!
Dr. Malori Tinsley (Dr. T) held a workshop on how to strength your deep core and increase pelvic flexibility. Dr. T and her good friend Anna Tsui, a business and life coach, taught yoga poses for a strong core, how to trust your self, breathe and stay calm. Dr. T and Anna offer four ways to strengthen your deep core and stay peaceful throughout the day. By strengthening the core, and therefore bolstering your inner strength, you can visualize who you want to be and better connect to your core self.
Inhale, deeply. Exhale, slowly. Now sit down and do that for 40 seconds. Just breathe. What may seem like a simple task is more helpful than you may think.
Anna said that most of us are in a reactive state for most of the day, but she said “Taking just 40 seconds to breathe can help get you out of a reactive state.”
Without pausing, without checking in with ourselves, we respond to a myriad of factors. This constant action and reaction takes a great toll on spirit, self and body.
A situation is put in front of us and, “we react by holding our breath,” said Dr. T. “This puts a toll on our nervous system, putting us into the dreaded fight or flight state, leaving us more susceptible to disease. Our breath is so important and being conscious of it is a great start to changing your health for the better.”
Dr. T uses the power of breath in her practice and in her daily life to remain calm, healthy and productive. “Breath can put you in a better state of mind and health,” she said, “This is what our classes teach you to do, to come back to something so simple.”
How to: Another great exercise is Rhythmic Breathing. Dr. T recommends the exercise to reset the nervous system. Start by sitting up straight in a comfortable position. You can sit on the floor or in a chair. Then breathe in for a count of 4 and out for a count of 8 for two minutes. “This helps re-balance our reactive stressed out states,” said Dr. T.
2. Be a warrior, or a clam
Whether you are new to yoga or a master yogi, learning how to activate your core and bring awareness to your center is an important step.
“Increasing your awareness takes a lot of patience. Don't dive in. Take it one step at a time and start slow,” said Dr. T.
The warrior positions, clam shells (see photo), oblique engaging movements, bridge position, and the cat cow stretch are all great ways to become stronger and more in tune with your core.
Your deep core muscles are the ones that keep your spine supported, your side muscles that help you twist and dance, and of course your abdomen that keeps you balanced and mobile. When properly engaged, all of the deep core muscles work together to tone your body and keep you standing tall.
How to: For the clamshells, lie down on the floor and roll onto your right side. Then bring your legs up as if you were sitting on a chair so that your legs form a 90 degree angle with your body. Then open your legs while keeping them bent. Your legs should like a clamshell opening up. This is good for strengthening your pelvic floor and strengthening your inner thighs.
3. Think of a color
Anna lead the class in a visualizing exercise while sitting on the floor. By visualizing a color, focusing on a positive feeling, and choosing a location that embodies that feeling you can stay calm and mindful, so you can feel centered inside and out.
To start, think of a positive message to send to your body and mind. Think to yourself “I want to feel ___________.” And put in the word that feels good in the moment. Perhaps calm? Confident? Loved? Patient? Or maybe you are encouraging yourself to love your body more? By starting with this statement you can flow into a mantra and a more peaceful day.
How to: Sit quietly and think of what you want to improve in yourself. Then choose a color that exemplifies this good feeling. Once you have your color in mind picture a place in which you see yourself feeling this way, perhaps in a forest, at the beach, or in your home.
Then create your mantra. This is as simple as making a positive statement about how you want to feel. If you want to feel more centered your mantra would be “I am centered.” If it is to feel more self-love your mantra could be “I love myself.” Think of your color, place and mantra. And don’t forget to breathe!
4. Take a moment
The Well Balanced Body studio is the perfect place to take a moment for you, with soft music, candle light, and the scent of zesty orange essential oil it is a center of calm. Remember to take moment for yourself and make it special, light a candle, turn off the TV, put your phone in airplane mode for five minutes, and close your eyes. Whatever you want to focus your energy on, whether it is taking time for yourself, calming down after a busy day, or gearing up for a long day ahead, taking a moment to center yourself will make all the difference.
By breathing deeply, engaging your body, and visualizing a peaceful image, that reactive self can become a more mindful self.
Leave us a comment of the color you visualized or your favorite way to center yourself!
Did you miss this workshop or just want to continue to strengthen yourself? Join us at Well Balanced Body on December 2nd from 10 to 12pm for a Fundamentals of Self Care Workshop lead by our yoga teacher Michelle. We can’t wait to strengthen with you!
3 Key Ways Runners Can Benefit from Chiropractic Care
Running is one of Americans' favorite forms of exercise. The reasons for its popularity are simple — it can be done almost anywhere, takes no special equipment, and burns lots of calories. Running also offers a great many health benefits such as weight control, decreased blood pressure and cholesterol, and relief from stress.
Everything with running is fabulous, right up until the time you hear a snap, crack, or pop. The downside of all the wonderful benefits is that running causes its share of injuries to the body.
The New York Times featured a study by Harvard scientists who presented an alarming statistic that two-thirds of runners will be injured in some way. Tendonitis, shin splints, ankle sprains, hip pain, and knee strains are a few of the many injuries brought on or exacerbated by a regular running routine.
What is a runner to do?
It's important to take common sense precautions to not get injured in the first place. Purchasing high quality shoes and respecting the body's limits are two excellent choices.
Another great choice is committing to chiropractic care. Regular runners can reap many positive results from visiting a chiropractor. Three big benefits chiropractic care offers for runners are the following:
Increased Range of Motion
Loose and relaxed joints allow for greater flexibility and movement, all of which benefit a runner's gait and time. A study published in the Journal of Chiropractic Medicine found evidence that a chiropractic treatment regimen increased mobility in the hips over time.
While chiropractic care does not guarantee an individual will experience an increase in speed, unrestricted joints and better range of motion will definitely help a person move more freely and stand a better chance of avoiding running injuries.
Decreased Healing Time for Injuries
Unfortunately, runners frequently deal with injuries, some of which take weeks or months to heal. For dedicated runners, a serious injury is terrible news.
The first action for runners after they have been injured is to stop running so it can heal. Most runners do not want to risk losing the stamina that interrupting their routine brings on.
Chiropractors can work with runners who have injured themselves from the repetitive motion of running regularly. By using chiropractic adjustments, chiropractors can promote healing in the body as a whole. Runners love this because they want to get back to hoofing it as quickly as possible.
Minimized Instances of Becoming Injured
A spine out of alignment can cause other parts of the body to be weaker and more susceptible to injury. One part of the body compensating for another that is off kilter is one common way runners end up hurt.
Chiropractic treatment helps to keep the spine in alignment, which can have a ripple effect through the body. Regular adjustments can reduce the negative impact the jarring motion of running has on a person's body, and help avoid running-relating injuries on the front end.
Running is a popular exercise routine for many, and yields a multitude of positive results to a person's health and well-being. By taking proper steps to minimize the chance of injury, runners can enjoy the good points running brings to the table and steer clear of the bad.
Chiropractic care can be an effective part of making certain your body is in prime running condition and resistant to injury. If a person ends up dealing with an injury, chiropractic treatment may be able to boost healing time.
Ready! Set! Go!
If you are a runner and would like to talk further about the benefits chiropractic care offers you, contact us today for a consultation.This article is copyrighted by Blogging Chiros LLC for its Doctor of Chiropractic members and may not be copied or duplicated in any manner including printed or electronic media, regardless of whether for a fee or gratis without the prior written permission of Blogging Chiros, LLC.
How to Find the Time, Money and Energy to Stay In Shape
Image Courtesy of Pixabay
They say that being a parent is hard, but sometimes if a partner is involved, at least someone is present to share the brunt of the work. Single parenting is even more difficult because you are doing it all alone. However, there are some upsides because any available downtime that you do get is yours for the taking.
Though you could probably use a few more hours added to your day, on top of all the chores, drop-offs and meal planning, this is also a great time for self-improvement. Getting that much-needed exercise is possible with careful thought and without compromising time with your kids.
Putting on your own oxygen mask prior to helping your children is a sure way to becoming a better parent. It may sound selfish, however, studies provided by the Centers for Disease Control and Prevention indicate that taking time for yourself lowers stress levels.
Self-care is identifying your own needs and taking the necessary steps to meet them. As far as fitness is concerned, you may choose to exercise as a family or while your children are at school. When our basic needs are met in terms of getting adequate amounts of sleep, healthy diet and exercise, we are much better able to cope with life’s stressors.
If you’re a stressed out, tired parent, then exercise can do wonders for you, physically and mentally. Not only does it boost your mood, but your level of fitness, increases your overall well-being. Therefore you are a happier parent, able to focus on the needs of
Types of Workouts
If your children are infants and toddlers who are not currently in school, gentle activities such as walking, swimming or biking make a bigger impact than being sedentary all day. Walking or riding your bike for as little as 30 minutes per day helps improve your mood, burns calories and builds muscle tone. Walking can even lead to you become an avid runner, by implementing some interval jogging within your workout.
Other forms of exercise may include fitness groups for parents, a gym, or within the comforts of your own home, with a DVD. An in-home gym is another option in which you can stock your basement or an available room with home exercise equipment such as dumbbells, kettlebells, adaptable resistance bands, door frame pull-up bars and suspension trainers, all tools for toning and strengthening the body. You may even choose to take a yoga mat with you for asanas training within a studio, at home or at the park.
Schedule your Day
According to Northwestern University, getting lots of sleep correlates with longer exercise sessions, which also leads to more weight loss, while too little sleep leads to higher fat content. There are small tweaks one can implement throughout each day, which all boils down to taking the time to exercise no matter what. Most importantly, be creative don’t forget to add a little fun to your routine.
Adults only need about 150 minutes of exercise per week (30 minutes per day) and there is no best time of day to do so. You can either choose to fit in a quick workout while children are at home, at school or right before bedtime, just as long as you do so at least 2 hours after dinner, a suggestion by the University of Maryland Medical Center.
Other creative ways to get in some laps is to walk around when you’re on the phone, around your child’s school or at a park with a fitness tracker so that you get the recommended 10,000 steps per day. If you are seriously swamped for time, you may even try the 10X3 plan, 10-minute intervals, throughout the day, that adds up to 30 minutes.
Just because you’re a parent doesn’t mean you should neglect yourself. If you’re craving a fitness plan that matches your lifestyle, then these helpful tips will get your body in tip-top shape for keeping up with the kids and gaining more energy.
Do you suffer with back pain? Well, you’re not alone. According to the American Chiropractic Association, back pain is one of the most common reasons for missed work, and the second most common reason for visiting a doctor (only behind upper respiratory infections).
Why is back pain so common? There is more than one answer to that question. A large number of back pain patients suffer because of the following three reasons:
They have suffered a back injury
Individuals can hurt their backs by lifting heavy objects, overexerting themselves, or moving the wrong way. The muscles and ligaments in the back can be twisted and damaged.
Back pain that is the result of a recent injury is called acute pain, meaning it comes on suddenly. Acute pain is usually temporary, so when the injury heals, the pain lessens or disappears completely. Over the counter medications such as analgesics, topical creams, and anti-inflammatory drugs help manage back pain caused from an injury but don’t necessary fix the problem.
Chiropractic care is another way to lessen acute pain and feel more comfortable. By adjusting the spine, chiropractors can relax the muscles, and relieve acute pain faster than simply "suffering through" the injury.
They battle a medical condition or illness
Unfortunately, there are several illnesses that can cause back pain. Fibromyalgia, osteoarthritis, inflammatory diseases of the joints, and scoliosis are some of the common conditions that cause back pain. Because the conditions create pain that lasts longer periods of time, this type of pain is considered to be chronic pain.
Chronic pain is an entirely different animal than acute pain, and patients who suffer with it often look for options outside of traditional medication. Chiropractic care is an excellent choice in dealing with chronic back pain.
Adjustments to the spine can promote healing in all areas of a person's body, as well as provide relief from the pain. Chiropractic care for medical conditions sometimes takes a bit longer to show results, so the patient must be committed to the treatment plan the chiropractor suggests in order to enjoy the maximum benefits of chiropractic.
They have made poor lifestyle choices
Decisions we make can affect our health, either negatively or positively. Being overweight, avoiding an exercise routine, and smoking can result in health issues that cause back pain.
Chiropractic care can assist in lessening a patients back pain, which then hopefully leads to better lifestyle choices.
Feeling better often prompts patients to embark on a fitness routine, eat healthier, and quit smoking. Exercise regimens that include strength training can positively impact a person's health in a number of ways, including back pain reduction.
Millions of people struggle with back pain on a daily basis. Fortunately, there are multiple ways to treat both the symptoms and the underlying causes. Chiropractic care either by itself or in a combination with other treatments is one of the best choices available today.This article is copyrighted by Blogging Chiros LLC for its Doctor of Chiropractic members and may not be copied or duplicated in any manner including printed or electronic media, regardless of whether for a fee or gratis without the prior written permission of Blogging Chiros, LLC.
Signs It’s Time to Reevaluate Your Fitness Resolution
Image Credit: Pixabay
You had good intentions when you created your latest fitness goal, but then things changed. Maybe you never clearly defined your goal, so you don’t really understand how to get started or maybe you did great for a couple of weeks, but now your motivation has waned and you can’t seem to get back on track. Regardless of the reason that you can’t achieve your goal, keep in mind that it’s okay to reevaluate your plans and make changes as needed. Review the signs below to figure out if it’s time to tweak your fitness ambitions.
You Hate It
Change isn’t always fun, but there’s a big difference between wanting to take a day or two off from the gym and wishing you had never signed up to begin with. You can’t easily achieve a goal that doesn’t appeal to you, so it’s important to create plans that you’re passionate about.
Identify why you hate your goal so that you can determine whether your disgust stems from self-doubt or just a general hatred for the resolution you’ve established. If you hate your goal because you’re scared it’s unattainable, break it into smaller goals. Instead of saying you’ll run a marathon by the end of the year, make it a goal to sign up for a 5K or run around your neighborhood without stopping to rest. After you hit that goal, you can set a bigger one.
If you dislike everything about your goal, create a different fitness goal. If you’ve vowed to work out more often but hate the gym, sign up for a group fitness class or start swimming at a local indoor pool. If your goal is to exercise an hour a day, reduce it to 15 minutes and work your way up.
You’re Overdoing It
Did you know that it’s possible to get too much exercise? If you set a fitness goal that’s too difficult, the workouts may take a toll on your body. Missed menstrual cycles, insomnia, and lack of appetite are all signs that your exercise routine might be too intense.
If you experience these issues regularly, take 1 to 2 weeks off from your routine and see if that helps. If not, it’s time to reevaluate your goal. You should also visit a healthcare professional to rule out medical concerns that may be causing your symptoms.
It’s Too Expensive
The average gym membership costs around $60 a month, and that doesn’t include other expenses, such as workout attire or wearable fitness technology. You may also rack up fees paying for a personal trainer or participating in group exercise classes. These fees aren’t a problem if you can easily afford them, but what if you’re struggling to pay rent or put gas in your car? That’s a sign that you need to cut back on some fitness-related expenses.
Before you cancel your gym membership or withdraw from your fitness classes, talk to a manager about your financial situation. You may be able to lower your monthly payments or put your membership on a temporary hold. If you decide to work out at home, take your dog on a walk and get some fresh air. Or follow along with a fitness video--there are a lot of free options available on YouTube.
When you make a fitness goal, you aren’t stuck with it forever. Life changes, so sometimes you have to adjust your goals. You aren’t giving up; you’re simply adjusting your plans to better suit your needs.
Physical fitness is about more than just looking good. It’s about feeling good. It can keep you from experiencing (or help if you’re already experiencing) mental health issues, which can lead you down dangerous paths such as substance abuse, depression, etc. Don’t let your fitness goals fall by the wayside. Reevaluate them and make sure they’re attainable.
Author: Paige Johnson