chiropractic

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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October Chiropatients of the Month

Megan has been a patient at Family First for almost 6 months. She always comes in smiling and laughing. Megan does her recommended exercises with enthusiasm and is already seeing major improvements in her spinal health. She loves the chiropractic care she’s receiving and refers all of her family and friends!

 

 

 

Samuel comes in with his Mom, who is an advocate of chiropractic care and its benefits. He came in initially with no symptoms, but understands the importance of chiropractic as a preventative plan for wellness. Samuel is also very helpful, and loves to tidy up our playroom!

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Fall Means…

Fall means football, flu season, and that last stretch of pleasant weather before winter kicks in. Days are getting shorter, temperatures are getting cooler, and as the holidays approach, it’s a tempting time to slip out of exercise routines and pack on the pounds. Read this short article for some tips on fall wellness.

1. Prioritize Physical Activity

Fresh, crisp air, and beautiful changing leaves can beckon you outside, but the colder weather and shortening days can become barriers to physical activity and exercise.

Take advantage of the sunlight and try exercising outside as much as possible. You’ll get a boost of disease-fighting vitamin D, known as the “sunshine vitamin,” which is harder to come by naturally as winter approaches and the days grow ever shorter. Research shows that it’s easier to focus and concentrate on activities while you’re outdoors, so you may be more likely to keep up with a fitness program if it’s taking place outside.

2. Prevent Sickness

Many people feel that it is almost impossible to avoid getting sick during the autumn and winter months.  Often when you do get sick, your body builds it’s immunity and becomes stronger!

It is possible to keep yourself healthier during the winter months.  Here are some tips to help you keep as healthy as possible:

  • Wash your hands often & cover your mouth and nose when you sneeze/cough
  • Get plenty of sleep to avoid a weakened immune system
  • Eat healthy, fresh foods with vitamins
  • Drink plenty of water
  • Avoid emotional and physically stressful situations

3. Maintain Good Nutrition

Autumn boasts an abundance of delicious fruits and vegetables in season. Take advantage of nutritious seasonal fruits like apples, grapes, persimmons, pears, and cranberries. Leafy greens like chard, kale, mustard greens, and spinach also are at their best in the fall months. Sweet potatoes and winter squash, which are packed with beta-carotene, are available in the autumn months. They can be roasted, pureed, or mashed.

With such a variety in season, eating well as the leaves turn doesn’t have to be a chore. These seasonal fruits and veggies tend to be hearty, filling foods that can satisfy your hunger during colder weather.

4. Stick With It

The hardest part of staying healthy this fall is sticking to a positive routine. Keeping up with physical fitness, keeping an eye on what you eat, and getting enough sleep are all key ways to avoid packing on holiday pounds and succumbing to the next bug making the rounds.

Fall is a busy season. Make it all simpler by getting into a rhythm now. Whether it’s packing lunches or planning a workout regimen, it will be much easier to keep everything organized with a weekly routine that you and your family can stick to.

If you prioritize healthy habits, you can successfully navigate these challenges while enjoying the beautiful weather and holiday festivities.

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August Supplement of the Month

Drenamin supports adrenal function and helps maintain emotional balance.
  • Promotes healthy adrenal gland function
  • Encourages a healthy response to everyday environmental stresses and supports immune system function
  • Maintains energy production
  • Supports a balanced mood
  • Contains a combination of key ingredients from Cataplex C, Cataplex G, and Drenatrophin PMG
  • Good source of antioxidant vitamin C*
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July Product of the Month

Young Living Mineral Sunscreen Lotion
  • Broad-spectrum SPF 10 sunscreen protection
  • Blocks UVA and UVB rays
  • Water- and sweat-resistant for 80 minutes
  • Helps prevent sunburn
  • Smooths easily onto skin and won’t leave a white residue
  • Formulated for those with sensitive skin
  • Made with naturally derived plant- and mineral-based ingredients
  • Dermatologist tested and hypoallergenic
  • Formulated without UV chemical absorbers, parabens, phthalates, petrochemicals, animal-derived ingredients, synthetic preservatives, synthetic fragrances, or synthetic dyes
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What Does Freedom Mean to You?

This month we celebrate our freedom as a nation and all that it stands for which is wonderful. Freedom is defined as the power or right to act, speak, or think as one wants without hindrance or restraint.

That leads to the question, “What does freedom mean to you regarding your health – financially, physically, spiritually, or mentally?”

Does that mean for you and your family:

  • Debts paid off
  • A new weight loss journey
  • Boosting your immune system through chiropractic care
  • Getting toxins out of your home
  • Having a time of daily meditation or prayer
  • Saving money for a new home, car, or vacation
  • Being more thankful in your daily life

That leads to the next questions, “How will you get that freedom you desire? How will you live life differently once you reach that freedom?”

Here’s some tips to help you get there:

  1. Make a vision board with your goals in mind
  2. Have small goals to complete first
  3. Target one area at a time
  4. Once that goal is completed, celebrate your freedom in that area by doing something meaningful to you

Do you have any other tips you would like to share with us or what areas you are seeking freedom in? We would love to hear from you and support you in any way that we can!

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Juicing Recipes

Have you ever tried juicing? Some health benefits of incorporating juicing into your life are:

  1. Enjoy your daily dose of veggie and fruits – and try new ones!
  2. Your body can easily absorb the nutrients
  3. It can help you detox your body

Anti-Inflammatory Juice

  • 4 Celery Stalks
  • ½ Cucumber
  • 1 cup Pineapple
  • ½ Green Apple
  • 1 cup Spinach
  • 1 Lemon
  • 1 knob Ginger

Beet and Berry Liver Cleanse Juice

  • 2 medium beets
  • 2 c. blueberries
  • 1 apple
  • 2 large carrots
  • 1/2 c. raw broccoli
  • 1 whole lemon
  • 2″ knob ginger, skin removed
  • 1/2-1 c. pure coconut water

Cleansing Green Juice

  • 3 cucumbers, peeled
  • 3 organic hearts of romaine lettuce
  • 2 organic gala apples, cored
  • 1 organic celery heart
  • ½ lemon
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June Chiropatients of the Month

Betty and Fran are dear sisters that have been patients at Family First for years! They bring such a spark into the office when they come in: always positive, ready for their adjustment and therapies, and also they enjoy coming to our classes that we offer monthly. They are always ready to better their health and in any way that they can. We are thankful for you two sweet ladies and so glad you cherish your weekly chiropractic adjustments!

 

We are so glad that Kyra is a patient at our office. As a growing teen, her body is making many changes from growth spurts to mental developments and her adjustments are very important to her body. We are thankful that her parents are also patients and see the value in getting their daughter adjusted regularly.

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SP Complete Chocolate or Vanilla

SP Complete Chocolate and Vanilla, offers essential whole food nutrition in a convenient powder. During the summer, we sometimes forget to eat because we are on the run, but this is great to have on hand to make sure you keep your nutrition up!
  • Provides amino acids
  • Supports the body’s toxin elimination function
  • Adds vital nutrients to any diet
  • Supports the maintenance of a healthy weight when combined with a healthy lifestyle
For more information on this product, make sure to talk to the doctor’s in the office!
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