November 19, 2019

Remind Yourself of "Why"

Before you try to make a change in your life, you have to make sure you know why you're doing it first.
Are you happy with your life and happy with where you are today? Are you happy but could be even happier with some kind of change? Figure out WHY you want to make that change.
It could be for your own enjoyment of life, your family or other relationships, for finances, or for your job.
Once you figure out what's going to inspire you, then you're going to be able to move in a direction towards change.

November 16, 2019

Add Gratitude to Your Life

"I have a simple gratitude habit that I have been following nearly every day for three years. When I sit down to eat dinner, I say one thing that I am grateful for happening today.
Why does it work?
1. It is a good idea to force yourself into a positive frame of mind at least once per day.
2. The individual impact of any one piece of gratitude is small, but the cumulative effect is huge.
3. You start to realize how insignificant monetary things are for your day-to-day happiness.
4. I have stuck with the habit because it is stupidly small.
5. I have stuck with the habit because it is perfectly tied to another behavior - eating dinner."

November 15, 2019

The Benefits of Chiropractic Care

When people think about chiropractic they typically think about adjustments being made to the spine.
But did you know that chiropractic was originally based on getting people healthy through trauma, thoughts and toxins? Reducing physical stress, getting people moving better, reducing mental stress, getting people to be happier, and then removing toxins through nutrition and through our environment are all ways to help people get healthier.
The foundation of chiropractic is improving total health, and that foundation has never been more important than it is today.

November 9, 2019

The Science Behind Gratitude

"The benefits of practicing gratitude are nearly endless. People who regularly practice gratitude by taking time to notice and reflect upon the things they're thankful for experience more positive emotions, feel more alive, sleep better, express more compassion and kindness, and even have stronger immune systems.
And gratitude doesn't need to be reserved only for momentous occasions: Sure, you might express gratitude after receiving a promotion at work, but you can also be thankful for something as simple as a delicious piece of pie."

November 1, 2019

Stop Eating Cereal for Breakfast

Stop eating sugary cereal for breakfast!
Cereal is not healthy and should be treated as a dessert, even Kellogg agrees!

October 29, 2019

Bad and Good Sleeping Posture

This is bad sleeping posture.
So what is good sleeping posture? We strongly recommend sleeping on your back as its easiest to keep the spine neutral as you sleep.
Your mattress and pillow choices can also help your posture.
Select a firm mattress or an ensemble that does not sag. If necessary, place a board under your mattress. You can also place the mattress on the floor temporarily if necessary. If you've always slept on a soft surface, it may be initially painful to change to a harder surface. Try to do what's most comfortable for you.
The human neck curves slightly forward (to sustain the weight of the head when upright), and it is very important to maintain this curve when in a resting position. If the height of the pillow is too high or low when sleeping, your neck is bent abnormally out of alignment, causing muscle and joint strain. You can even wake with headaches.
Poor pillow support can also cause narrowing of the air pipe, resulting in obstructed breathing, and sometimes snoring, which can hinder sleep.

October 26, 2019

Spinach Blueberry Muffins -- kid approved

Recipe adapted from Yellow Brick Home

  • 3 bananas, mashed
  • 1/4 cup olive oil or melted coconut oil
  • 1/3 cup unsweetened applesauce
  • 1 tsp vanilla extract
  • 1/4 cup milk (almond, coconut or regular)
  • 2 large eggs
  • 2 tsps cinnamon
  • 1 tsp baking soda
  • 8 oz baby spinach, pulsed or blended 
  • 1/2 cup frozen blueberries 
  • 3/4 cup whole wheat flour
  • 1 cup oat flour
For both the spinach and oat flour, my blender worked great! First I put oats in the blender dry and pulsed until it finely ground into a flour and removed from blender. Then I used it to fine chop the spinach (or use a food processor if you have one). 

Our kids loved so much, they snuck a
muffin right while I was taking a picture ;)
  • Preheat oven to 350F
  • Mash the bananas, add oil and mix together
  • Add applesauce, vanilla and milk to the bowl, and mix everything together
  • Mix in eggs
  • Add cinnamon and baking soda
  • Then add the finely chopped spinach and frozen blueberries
  • Lastly, add the wheat and oat flour, and stir until combined
  • Spoon mixture into lightly greased muffin tins, I used mini muffin tins
  • Bake for 20 minutes and check for done with a toothpick
After cooling, I froze in a Stasher silicone bag. They work great as snacks and in lunchboxes! 

October 21, 2019

How to Stay Aligned While Standing

How to stay aligned while standing:
1. Stand tall!
2. Extend your head directly up (think balloon lifting your head with a string in the top of your skull) - but keep your chin tucked in. Avoid tilting your head forward, backward or sideways.
3. Your earlobes will line up with the middle of your shoulders.
4. Keep your shoulders back, your knees straight and your back straight.
5. Let arms hang naturally down the sides of the body
6. Lightly draw in your core stomach muscles. Avoid tilting your pelvis forward.
7. Avoid locking the knees
8. Ensure your feet arches are in a neutral (not flat) position.
9. Stand with weight over the center of your feet.
10. Stand with your feet slightly apart (shoulder-width).
11. When standing for sustained periods, shift your weight from one foot to the other, or stand in walk stand and rock your weight from your front to back foot.