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A Healthier Thanksgiving

Thanksgiving is the holiday for giving thanks for what we have, spending time with friends and family.  But it’s also the holiday often associated with excessive amounts of food!  Everyone knows that a Thanksgiving meal is often laden with sugary and carb-loaded goodies and many overindulge and consume more in this one meal than they normally do in a whole day.  But have you ever noticed how you feel after this extravagant meal?  Most feel groggy and tired and maybe so full you feel sick.  Yes, it’s fine to splurge on holiday foods, but making a few healthy changes to your Thanksgiving routine could mean you’ll feel better and more Thankful in the end!

Here are some helpful healthy Thanksgiving Day tips!

Eat breakfast: Breakfast is often called the “most important meal of the day.”  This is especially true on Thanksgiving!  It may seem counterproductive to eat a hearty breakfast before a large Thanksgiving feast, but eating something in the morning can help you keep portions smaller at the big meal.  Breakfast will also keep you energized enough to get kitchen task done and entertain your guests. Try having some scrambled eggs, a small omelet with veggies, or fruit with greek yogurt.  The protein will keep you full all morning and keep you from feeling ravenous once dinner is served.

Get off the couch: No you don’t have to work off every morsel you eat!  But keeping in mind that the typical Thanksgiving meal weighs in at about 3,000 calories you may want to incorporate some physical activity to your day to avoid weight gain.  Even just a short 10 minute walk before and after the meal not only wards of winter pounds but boosts your energy and confidence levels!

Try some healthy alternatives: We all have our favorite traditional holiday dishes that we are reluctant to change.  You don’t have to change all your dishes to healthier alternatives, but try substituting healthier options in a few side dishes.  Maybe have mashed cauliflower instead of mashed potatoes this year.  Or try making your own mushroom cream soup for the green bean casserole instead of the processed canned soup version.

Here at Family First, we always strive to help you be the BEST you you can be, but also have fun doing it. Happy Thanksgiving to you and yours and we hope that you remember everything you have to be thankful for this holiday season!

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Chiropractic and School Aged Children

Chiropractic health care is extremely effective and useful for school aged children. School aged children areschool aged children subject to the normal bumps and tumbles of childhood, but there are other stresses that they’re subjected to that really affect their bodies. Things like heavy backpacks, using computers that are at stations designed for adults, constant use of hand held devices, sports injuries, and lack of sleep.

Chiropractic care is a holistic healing method that looks at the muscular skeletal system of the child, it’s so important for a child because they’re growing, and we can look for areas of restriction that aren’t moving properly, where there may be muscle imbalance, or imbalance or subluxation in the joints, and we can very gently adjust those areas. The kids at my practice love to get adjusted, they like the way it feels while we’re doing it and they like the way it feels afterwards, and in fact we have kids who ask their parents if they can come, they say I need to see Dr. Brent or Dr. Moe.

So we work on them very gently, we usually keep children clothed. We’ll adjust their full spine and check for areas that are restricted, we’ll also look at all the extremity joints, we’re very interested in hips, knees, ankles and feet in growing children, we want to make sure that there are no shoulder, elbow or wrist problems from hand held devices, from back packs, that can really start to cause asymmetries in the spine.

Children now are starting to wear back packs or shoulder bags on one shoulder and we found an increase in scoliosis from that, it pulls the muscles and the spine over, so if you do that for 5 or 6 years it can really increase your risk that there will be asymmetries in your spine. This is such a powerful time to adjust them.

Children are also developing a lot of repetitive stress injuries and a lot of sports injuries, and chiropractic is an extremely effective way of treating these children, so that we can get them back on the field and continue to be active, which is good for their emotional and mental health. I think one of the most powerful things about bringing school aged children to a chiropractor is that it’s an amazing way to teach children to take care of their bodies.

Children who go to chiropractors have an enormous sense of body awareness, they know when their body hurts, where it hurts, they have more awareness of how they injure their bodies and when they need to ask for help. They have more awareness of nutrition and diet, and how what they do, what they eat, how they sleep, how they rest can affect how they feel.

 

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7 Healthy Habits to Lose Weight

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We all know the fad diets that help us shed the extra pounds but when the circumstances in our lives change we tend to go back to our same habits that got us there before our diet started. Here are some tips to incorporate into your daily routine that will help you lose weight and keep it off.

1. Don’t view foods as “good” or “bad.”

  • Instead of categorizing foods as good or bad, see them as ones that you should eat most of the time or only somethings. This way nothing is off limits!

2. Move with purpose.

  • Exercising consistently makes reaching your goal shape much faster and easier. Gain lean muscle and give a boost to your metabolism by alternating high intensity workouts with low intensity yoga like exercises.

3. Find ways to manage your time effectively.

  • Try prioritizing your time to include the things that you know are god for you first, along with activities that contribute to your productivity.

4. Tune into your body.

  • Just being aware of your reasons for wanting to eat can help to reduce chances of eating unnecessarily.

5. Surround yourself with like-minded people.

  • Staying accountable to someone other than yourself can play a huge role in your weight loss success. It can help to give purpose in helping another succeed as well.

6. Treat yourself with kindness.

  • Giving into having cupcakes or missing a workout can make you feel like you’ve given up. The reality is that everyone makes mistakes and there’s no shame in that.

7. Celebrate the small wins.

  • While keeping an eye on the big prize helps to keep you on track, it can also be discouraging to think of it being so far away. Celebrate the small milestones that you reach, whether it be only one cupcake instead of the usual three that day. The small wins make you want to keep winning!
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13 Tips To Feel Good Today

We’re often told to practice self-love and self-care, but it’s rare that we’re given practical advice on how to actually do it.

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1. Set an intention for the day.

  • When you wake up in the morning, write your intention down or say it to yourself first thing.

2. Meditate, just for two minutes.

  • Spend just two or 10 minutes a day in a calm space, quiet your mind, and notice your breath.

3. Use mantras and affirmations

  • You can recenter yourself with mantras and affirmations during any moment of the day when you start to feel “off.” Make sure that what you’re saying feels true to you – telling yourself a lie in hopes it will make you feel better never works!

4. Hone a 10-second breathing routine.

  • Instantly calm, re-center, and ground yourself by breathing in for 10 full seconds, holding your breath for next 10 seconds, and slowly exhaling for 10 seconds.

5. Start gratitude journaling

  • Every morning or evening, take the time to simply write down one to five things you’re grateful for that day.

6. Write down one thing you love about you.

  • Once you finish your gratitude post, record a few things your appreciate about yourself and your body that day.

7. Set an intention for your meal.

  • How do you want to show up for your meal? With grace? With the intention to honor your hunger and fullness? With the ability to simply taste your food and stop worrying about calories? Whatever comes up to you, sen an intention for it.

8. Find ways to move your body that you actually enjoy.

  • If you’re having a hard time with this, think about what you used to do as a child and brainstorm how you can bring those moves into your life now.

9. Tune into the way you talk to yourself.

  • If you wouldn’t talk to a friend the way you speak to yourself, don’t speak that to you.

10. Close your eyes and see yourself living your best life.

  • Once you do, think about how you feel when you’re there. Another way to bring this to life is vision boards.

11. Change your space.

  • Whether you’re completing a difficult task, feeling tired and bored with your surroundings, or just need to change your energy, change you space. Do something different!

12. Practice forgiveness.

  • Are you directing anger at someone or beating yourself up? Let it go, forgive and move on.

13. Recall the positive.

  • When you feel like you’ve failed, it’s easy to label yourself a failure. recognize that this is just a feeling and it’ll pass. Recall the amazing things you’ve accomplished and contributed to.
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