Tag Archives: Mind

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6 Tips For Establishing a Health Routine

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healthy routine

The key to maintaining optimal health is follow through. Start with something small like stretching each morning. And then follow through. If you succeed at an easy one, it will actually strengthen your willpower, thereby improving your ability to succeed at the next, more difficult one.

Once you have a series of successes under your belt, you will be better able to tackle the really tough ones, like changing your diet or working out. Here are 6 tips to get you started on creating a health routine that works for you:

1. Make a List, Check It Twice. List making is a good organizational strategy. Make a list as part of your daily health routine the night before. When you make a list of the things you’ll do the next day, such as going to the gym, attending that meeting, picking up vegetables for dinner in the evening, you’ll be clear about at least 80 percent of your day. Knowing what to expect can help you hit the ground running when the sun comes up.

2. Do The Most Important Thing First. Early in the morning (after your coffee of course), you’re likely to have the most energy, and the fewest distractions. Start your day by focusing without interruption on the most important or challenging task you can accomplish that day.

3. Set Goals and Limits. If goals are excessively restrictive or vague, you will be less likely to rise to the challenge. Establish clear nutrition and health goals (dessert two times a week; a half-hour walk five times a week, etc.). Consistency is key to success with anything in life but especially when it comes to your health. Keep track of the foods you eat each day for free with My Fitness Pal.

4. Stick to Your Plan. It’s important to have a habitual routine – and to follow through with it – so you can streamline your schedule. Do the same things in the same order at the same time each day. Try out a routine for a few days to see what works best for you. Keep up with your workouts and chiropractic adjustments, and develop a consistent routine for healthy eating. Once you experience how great your body is designed to feel and function – you will feel sluggish and unsettled if you start missing your adjustments, workouts or eating unhealthy – which in itself is a strong incentive to get back on track.

5. Focus Your Positive Energy. One great way to start your new morning routine is by taking a few quiet moments after you wake up to focus your positive energy for the day. You can achieve this through meditation, thinking positive thoughts, doing affirmations, or practicing visualization exercises. Studies have shown that regular meditation may lower blood pressure, boost the immune system, and help relieve stress and fatigue.

6. Stop worrying. “The secret of health for both mind and body is not to mourn for the past, worry about the future, or anticipate troubles, but to live in the present moment wisely and earnestly.” You can’t fully appreciate today if you worry too much about tomorrow. Realize that tomorrow is going to happen whether you worry about it or not. And since worry has never accomplished anything for anybody, redirect your mental energy elsewhere.

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The Importance of Play

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the importance of playExperts have long studied the benefits of play for children (allows them to use their creativity while developing their imagination, dexterity, and physical, cognitive, and emotional strength). Play is important to healthy brain and social development. It is through play that children at a very early age engage and interact in the world around them. In his book Play, author and psychiatrist Stuart Brown, MD, compares play to oxygen. He writes, “…it’s all around us, yet goes mostly unnoticed or unappreciated until it is missing.”

It’s easy to justify playtime for kids, its a normal activity for them – but what about us? The truth is that we -humans- are in fact the most neotenous species on the planet. Neoteny refers to the retention of immature qualities into adulthood. As in, humans retain the ability to imagine and play, and this gives us an evolutionary advantage in how flexible and adaptable we are. Bottom line meaning: we are uniquely designed to play throughout our entire lifetimes.

Unfortunately in our hurried lifestyle, playing can be seen as an indulgence – and instead this constant rushing around can be a source of constant stress and anxiety for some and can even contribute to depression for others. Play is crucial to our mental creativity, health and happiness. It lifts stress from us, refreshes us and recharges us. It restores our optimism. It renews our ability to accomplish our work. Plus, there is evidence that it does even more; play appears to allow our brains to exercise their very flexibility, to maintain and even perhaps renew the neural connections that embody our human potential to adapt and expand, evolve.

Play also allows us to be present in the moment – something that is so rare these days – that is the space of play, that lightness of being. When we embrace play, we claim a better quality of life for ourselves. We decrease stress. We connect better with those around us. We get out more and get more out of what we do. We find more fun and maybe even meaning. It’s important to remember that play can be almost anything – art, books, movies, music, comedy, daydreaming, sports, storytelling, you name it.

Any time you think play is a waste, remember that it offers some serious benefits for both you and your family. As Brown says in his book, “Play is the purest expression of love.”

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What Stress is Doing to Your Health

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A stress is any stimulus that requires your body to respond or adapt. Although in certain situations stress can be good (resulting in improved focus and performance) living with chronic stress can lead to a multitude of health problems ranging from anxiety and depression to cancer and  heart disease. Today we are succumbing to stress at an accelerated rate- not just because we have more of it- but also because we can handle so much less.

There are three types of stresses:  environmental, physical and  emotional. When your body perceives a stress, your nervous system responds. Known as the“fight or flight” response, the sympathetic nervous system becomes stimulated-resulting in increased heart rate, increased blood flow to the extremities, increased blood pressure and better vision. Stress hormones, such as adrenalin and cortisol are released by the adrenal glands, all of which prepare the body to fight or flee the danger by increasing muscle strength, stamina and heightening the senses.

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How to Be More Productive at Everything

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We are not computers. We are not meant to sit for 8+ hours every day. We are not meant to work continuously for long hours. We are not meant to stay connected 24/7.

The human body is hard-wired to pulse. To operate at our best, we need to renew our energy throughout the day – not just physically, but also mentally and emotionally. When we build this rhythm into our lives, it changes everything. Unfortunately, rest is something we rarely get a chance to do in today’s increasingly hectic working world.

However, by making the following changes in your life, you’ll see your productivity and performance (as well as happiness) soar:

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“You Can Heal It, We Can Help…”

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The Home Depot attributes its success and growth (nearly 2,000 stores in the US, Canada and Mexico) to one simple concept…INDEPENDENCE. Their motto, “You can build it, we can help” celebrates that spirit. They’ve discovered when given the choice to pay someone to do a project or to just ‘do it yourself’ many people choose the latter because of the sense of accomplishment, satisfaction and pride they from completing the job themselves. Not to mention, saving some money in the process!

Our principled, chiropractic philosophy inherently shares the same concept.

True Health comes from the inside out. When given the choice to have a doctor heal you with drugs or surgery from the outside or to ‘heal it yourself’ from the inside, most people would rather choose INDEPENDENCE and heal on their own. When we tell our patients, ‘you can heal it, we can help’ we connect with an, innate truthful understanding that healing is a do-it-yourself job and all we do as chiropractors is open the lines of communication to help get you well. Plus, you can save a lot of money in the process!


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