If it’s your first time meeting a chiropractor, here are a few things you should keep in mind to make sure your visit runs smoothly.

Medical history:

When you first visit the doctor’s office, you will have to fill out paperwork about your medical history. These forms will also ask your reason of visit and ask where you are in pain, if any. Make sure you can identify what you feel and the reason why you are there to see a chiropractor. They are there to help you. The more information you can give to them about the problem, the more they can help.

Appropriate Attire

The chiropractic office is not for suits or dresses. Make sure when you go to get adjusted you are wearing comfortable clothing; pants are best! The doctor may have you do some physical tests to check your posture and alignment. Also, make sure you’re not wearing a lot of jewelry, sometimes the doctor requests for you to remove jewelry that will interfere with your adjustment. Additionally, on your first visit, they will likely take x-rays and all jewelry needs to be removed for x-rays.

Doctor’s Advice

After your adjustment, your doctor will give you advice on how to take care of your body and flush the newly released toxins from your body. Depending if you get an adjustment or not, the doctor will instruct not to do certain things to prevent any injury or misalignment. Take note and ask questions whenever you have time with your doctor to understand the process and see how your progression is going.

When you are sleeping the body is considered to be in a fasting period. Therefore, when you wake up you must eat something in order to break the fasting. Breakfast helps you recharge your muscles and brain. Eating breakfast will give you the boost of energy that you will need until lunch time. However, if you do not eat breakfast, it is possible that you might feel sluggish and you may be more likely to overeat throughout the day.

Many individuals tend to skip breakfast because we live in a fast past environment where we want to be on the go and when we do eat breakfast, it is usually cereals or pastries that are high in sugar. So, when choosing a healthy breakfast you want to choose foods from the following food groups: fruits, vegetables, protein foods, and dairy. Eating a nutritious breakfast allows you to get the vitamins that you need for the day.

If you are not a big breakfast eater, it is okay. You can start off with something simple such as a banana with peanut butter, yogurt, or even a smoothie with fresh fruit. And if you are someone that enjoys the extra five minutes of sleep maybe try making your breakfast the day before like overnight oats, yogurt, homemade breakfast bars, or an overnight smoothie.  

Eating a nutritious breakfast should be an essential part of your day because it gives you the boost of energy that you will need to start your day.

Some individuals have the tendency to crack their bones because of stress, frustration, or pure satisfaction. However, a widely led misconception is that people who crack their bones will further their likelihood of having arthritis. Luckily that is not the case.

When people crack their bones they are releasing nitrogen bubbles within the synovial fluid. Synovial fluid is the fluid that is found between the cavities of the bones that lubricates joints. Think of it as this way, synovial fluid is the tin man’s oil from Wizard of Oz. When you crack your bones you are just releasing pressure between your joints.

In the end, cracking your joints is not bad for you and it has nothing to do with arthritis. However, if you do have pain, swelling, or stiffness in any of your joints, then you should consult with a doctor. These may be signs of arthritis unrelated to releasing these nitrogen bubbles.

Incorporating vegetables to your diet can decrease the risk of chronic diseases such as heart disease, stroke, and different types of cancer. Vegetables are an important part of a well-balanced meal because they already have all the nutrients and vitamins that you need.

It is recommended that people eat one to four cups of vegetable every day, depending on how many calories you need.

Here are some healthy vegetables that you can incorporate into your everyday diet:

Broccoli: Also known as, superfood because of its high amount of fiber, antioxidants, and vitamin C. Eating broccoli can help lower cholesterol levels due to its high amount of fiber. Broccoli is a cruciferous vegetable, meaning that it contains various bioactive compounds that help reduce cell damage caused by chronic diseases such as cancer. It is also a great source for vitamin K.

Asparagus: Eating half a cup of asparagus can help your digestive system because of its high amount of fiber. It is a great source of antioxidants that help prevent the risk of chronic diseases. Also, the slight purple pigmentation of asparagus helps reduce blood pressure and the risk of heart failure.

Spinach: Is high on antioxidants that help lower glucose levels. People who suffer from high blood pressure are highly recommended to eat spinach because of its high level of potassium and its ability to reduce sodium in the body. It is also great for the skin and hair.

Kale: The high level of potassium found in kale can help reduce the risk of heart disease. The fiber and antioxidants in kale can prevent diabetes and constipation. It also contains chlorophyll that helps the body from retaining heterocyclic amines that are associated with cancer.

Lettuce: It is known for its high antioxidant level. It is one of the best foods to have if one is trying to lose weight. It is rich in omega 3’s which helps enhance cardiovascular function. Lettuce is also a great neuro-protector that helps improve memory retention.

Vegetables: some of us love them and some of us hate them. In the end, including vegetables into each and every meal is very beneficial for your physical and mental well being.

6 popular types of yoga:

Hatha yoga:

Hatha yoga focuses on posture and breathing exercises, that help bring peace to the mind and body. If you are a beginner it is best to start off with the Hatha yoga because of the slower pace and the simplicity of poses.

Vinyasa yoga:

Vinyasa is the study of synchronizing your movements with your breathing. Vinyasa is also a great form of cardio. Even though you are moving at a relatively slow pace, the movements and challenges still get the heart rate up with the exception of the resting poses, such as the downward dog. With the water-like poses and common music, students feel relaxed and ready to conquer the day. Vinyasa yoga is a great class if you are a beginner to yoga!

Kundalini yoga:

Kundalini yoga is a blend of the physical and spiritual that focuses on expression through chanting and meditating. It also focuses on strengthening your core and breathing techniques with fast poses and breathing exercises. This type of yoga is great for the intermediate yogi.

Iyengar yoga:

If you are an intermediate yogi and want to start incorporating more challenging poses, then this class is for you! Iyengar yoga focuses on the alignment of the body through various body poses. These poses are held for a long period of time and it is often modified with the help of props to perfect and to maintain a pose for a longer time. This style is designed to develop strength, stability, and flexibility.

Ashtanga yoga:

If you enjoy a challenge, then the Ashtanga yoga is for you! Similar to the Vinyasa yoga, the Ashtanga yoga focuses on the synchronization of your breathing through the various poses. Through its challenging yoga poses, Ashtanga will help improve circulation, strengthen your core, and calm your mind.

Aerial yoga
Aerial yoga is a relatively new style of yoga that became popular in 2014. It uses the combination of traditional yoga poses, pilates, and dance with the use of a silk-like hammock. Aerial yoga can be taken by anyone at any level because it will still give you the same benefits of any other yoga.

Yoga is meant to be fun and relaxing. No matter what type of yoga you choose, just know that you are working on your physical and mental health.

No matter your age, taking a daily multivitamin is largely recommended by professionals. Vitamins and supplements are intended to complement your diet in order to make up for minor deficiencies that you may have. Long term deficiencies of certain vitamins and minerals can lead to chronic disease, therefore, it’s important to stay on track with your health and make smart choices.

Depending on a number of factors such as our age, diet, and even fluctuating hormone levels, we may need different vitamins in order to feel our best. If you find yourself confused about a large number of options in the vitamin section at the grocery store or are unsure as to what you should really be taking, keep reading find out through our vitamin guide!

• Children and teens: Vitamin D and Calcium are essential during these years in order to aid bone growth and building healthy bones for life.
• 20’s: Vitamin D and Calcium are still essentials at this age, as well as vitamin B12 which is usually found in animal products.
• 30’s: B-Complex vitamins, Omega-3’s, Calcium, and Vitamin D are all important during these years, and especially for women who are at their childbearing years, folic acid and iron are also important.
• 40’s: The risk of heart and other diseases increases, so once you get to your 40’s you should focus on Vitamin D, Omega 3’s, and Calcium.
• 50’s and 60’s: In order to maintain the healthy bones you built in during younger years, it’s important to increase Calcium intake and Vitamin D in order to increase the Calcium absorption.
• 70’s and up: Just as your 50’s and 60’s, Calcium, Vitamin D, and Omega-3’s are still essential. In addition, you may need to increase your Vitamin B12 intake through supplements in addition to food choices.

Of course, all of us have different conditions and needs, so it’s important to go to your regular doctor checkups and bloodwork in order to keep track of your health. As long as you are active, eat a balanced diet, and make sure your body is getting the proper vitamins and minerals, you’re sure to live a healthy life!

Mental health is just as important to our wellbeing as physical health, but it is often overlooked or ignored. Many experts recommend staying on track with your mental health in order to avoid a breakdown rather than focusing on “fixing” an issue once we are already facing it.

Keeping your mind healthy can have a huge impact on your physical health and the quality of life you lead, and it can be as simple as adopting a few habits that your brain will thank you for. Keep reading to learn more about the best habits to start implementing into your life today in order to lead a happier, healthier life.

1. Sleep: Getting 8 hours of sleep is not enough, in order to see mental health benefits and feel truly rested you need to set a regular bedtime and wake time.
2. Exercise: Get moving, increasing your heart rate will not only help you lose and maintain a healthy weight but the release of feel-good hormones will help keep your mind healthy and stress-free.
3. Eat a balanced diet: What you eat is just as important to your body as it is to your mind, caffeine, alcohol and junk food can all worsen symptoms of conditions like depression and anxiety. Opt for whole foods as much as possible.
4. Socialize: Having a tight-knit group of friends can help you get things off your chest and have a good time with people who share similar worldviews to you and this is a great thing for your mind!
5. Meditate: Learning to practice meditation and truly applying it to everyday life can help transform how you look at life and benefit your mental health.
6. Go outside: Spending time in nature has been scientifically proven to keep people happier, so take a walk outside as often as possible!
7. Get creative: Doing a creative activity, whatever it may be, can have huge benefits for the brain including stress-reduction.
8. Laugh: Getting a good laugh in is another proven way to reduce stress and keep the brain healthy.
9. Help others: Did you know being kind to others and volunteering can help you feel good and happy? Try asking a friend or family member to volunteer with you and enjoy the rewarding feeling of helping those in need.
10. Be grateful: Practicing gratitude can help you shift to a positive perspective and increase feelings of self-confidence as well as satisfaction toward your life.
11. Stay prepared: Preparing things the night before or making to-do lists for the next day before leaving work can help reduce stress in the morning and give you a clear direction about where your day is going. Reducing the decisions you have to make in the morning by staying prepared can also help you be more productive and thus feel happier.
12. Set a goal or a plan: Setting a goal or planning something such as a trip can help keep you looking forward to something. This tactic has been proven to increase feelings of happiness and purpose.
13. Try/learn something new: Learning a new language or hobby can increase feelings of accomplishment and keeps your brain active and happy.
14. Journal: Writing things down on a journal, even the things that cause fears or anxiety, can help you view them in a more realistic way rather than overthinking then. Jotting things down has a huge benefit for mental health.
15. Seek help: It’s never a bad time to seek help! Whether you need to vent to someone or you’re reaching a point where you truly need professional help, never hesitate to seek out help from a trained professional who will help you reach a healthy mental state in no time!

Today’s busy work life makes it easier to sit for long hours and more difficult to get up and get moving. On average, adults are not getting the adequate amount of exercise they should be in order to maintain a healthy weight and lifestyle. We rounded up a few tips and small habit changes that you can start implementing today in order to burn extra calories throughout the course of your day. Before you know it, you’ll be burning more calories than you thought. Paired with a balanced diet and a consistent exercise regimen, reaching or maintaining your ideal weight will be easier than you expected!

1. 5 more minutes: Whether you’re running outside, swimming, or spinning, try to keep going an extra five minutes at the end of your workout and push yourself during that time.
2. Jump: Incorporate jump roping into your workout to keep your heart rate up in between sets for a calorie-burning boost.
3. Speed up it up: Increase your speed and intensity during commercial breaks or during a song’s chorus to burn extra calories.
4. Sit on the floor: Sitting on the floor as opposed to lying on the couch while watching tv will help your body use your core muscles and it will take more work to get up.
5. Don’t multitask: Whether it’s carrying laundry back and forth or bringing in the groceries, try doing a little bit at a time. The extra trips means extra energy your body is using to burn calories.
6. Use the stairs: This one is a no-brainer, using the stairs instead of the elevator will increase your heart rate and get your muscles moving.
7. Bike or walk whenever possible: Changing up your commute and biking or walking is a great way to get extra exercise during the day, plus you’ll be getting where you need to go anyway, so it’s a win-win situation!
8. Park far away: Park further from the entrance in order to get more steps in.
9. Listen to your fitness tracker: Wearing a fitness tracker is a great way to remind you to get up and move or to track your movement, but they key is to listen to it and actually get those levels up to benefit your health!
10. Play with your dog: Playing with your dog every day is great for your mental and physical health (and theirs too)! Making this a daily routine will mean both of you will be staying healthy.
11. Go grocery shopping and cook dinner: The act of purchasing groceries and cooking are both physical activities that will help you burn extra calories.
12. Take walking breaks at work: Remember to get up every hour or two during the work day to get some steps in as most of us spend hours sitting at work without realizing it.
13. Go outside: Do outside activities on the weekends such as taking your dog or kids to the park or having a picnic.
14. Wash your car: If your car is dirty try washing it yourself rather than taking it to a drive-through car wash.
15. Sing in the shower or during your commute: Singing increases your heart rate and can help you burn extra calories during your commute or shower.

Many people do a great job of getting on a gym routine that will help them establish goals and ease the process of losing weight. What many people may not be aware of, though, is the fact that what they eat plays a huge role in their weight loss success. Although staying active can benefit our bodies in a number of ways, what we consume is just as important.

Meal prepping and eating healthy meals for breakfast, lunch, and dinner can be simple. With thousands of tips and recipes readily available on the internet, it’s not very hard to find a diet that meets your goals. In order to succeed, though, you also need to keep track of your snacking habits and what you are actually snacking on. Believe or not, snacking calories can quickly add up and ruin all the hard work and hours you’re putting into meal prepping and the gym.

If you are one of those people who has a hard time controlling snacking or doesn’t know which snacks are the best, keeping reading for a list of nutritionist-approved snack combinations that will help you meet your health goals and keep you on track for a healthy lifestyle!

1. Nuts and seeds: Mixed nuts are probably one of the healthiest snack options, as long as they are raw or lightly roasted and don’t have a ton of sodium added for flavoring. The healthy fats can help you stay fuller longer and the nutrients are highly beneficial for overall health! A perfect pairing for nuts are seeds, such as pumpkin seeds, which are very high in protein!
2. Berries and greek yogurt: Berries have a high antioxidant and low sugar content, making them the perfect sweet snack. For an added protein boost, try adding berries to your greek yogurt.
3. Green smoothie: Green smoothies are versatile (and don’t have to taste like vegetables). The trick is to add a strong fruit base, such as pineapple, in order to give it the right amount of sweetness. Additionally, it’s a great way to get in green vegetables that will help your gut, skin, and even give you instant energy.
4. Veggies and hummus: This combination is a favorite amongst all ages. Try adding 2-3 veggies to have a variety and make sure that you pick a hummus with clean ingredients.
5. Dark chocolate and nut butter: Take it as a treat and don’t over do it, but dark chocolate is an excellent source of antioxidants and can even benefit your mood and heart health. Mixed with nut butter, you’ll be getting loads of nutrients and healthy fats.

Our bodies are constantly in motion, and in order to age well and stay healthy for as long as possible, we need to treat our bodies with care. Staying active, practicing mental relaxation techniques, and eating a balanced diet all form part of a well rounded and healthy lifestyle.

Did you know that stretching is an essential part of keeping your body healthy and injury free? While many people are aware of the fact that they need to be active, they may look past this simple and quick step. For this reason, many people suffer from chronic pain or injuries that could have been avoided. So, is stretching necessary? Absolutely! Keep reading to find out why and when you should be stretching.

Benefits of Stretching:

• Increases flexibility
• Increases range of motion
• Reduces risk of injury
• Improves workout performance
• Improves posture
• Increases blood flow and energy
• Calms the mind

When Should You Stretch?

1. When you wake up: Stretching in the morning can help your body wake up and get ready for the day, as it will improve your blood flow and give you the kickstart you need to get up and moving.
2. Before a workout: Dynamic stretching before a workout is necessary in order to warm up the muscles and get them ready for your routine. Stretching before a workout is absolutely necessary in order to prevent injuries.
3. After a workout: Post-workout stretches help to wind down the muscles and release tension from strenuous activity.
4. If you’ve been sitting too long: If you lead a sedentary lifestyle or work full-time in an office setting, it’s important to take short breaks throughout the day to stand and stretch.
5. When you’re stressed: Stress can cause your muscles to tense up and your mind to feel uneasy. Taking time for yourself to stretch or find a relaxing exercise such as yoga or tai chi can have huge benefits for both your mental and physical health.
6. If your muscles are tight: Sometimes your muscles tighten up from daily stress, from overuse, or from strenuous workouts. Nonetheless, using different stretching techniques or even foam rolling can help.
7. If you’re experiencing muscle pain: Stretching can help heal muscle pain by improving range of motion and can also help reduce the chances of experiencing muscle pain later on.

When you’re recovering from an injury: If you had an injury and you need therapy, they may suggest certain stretches that will help your recovery process. Continuing to do those exercises will help you feel better with time and improve post-injury trauma.