Can exercising be fun?

 

Can exercise be fun and enjoyable?  The answer to the question "Can exercise be fun and enjoyable?" is a DEPENDS!  It depends on a few things.   1. Your mindset:  If you have a positive mindset around the idea of exercise it definitely helps.  If you decide it is a stress reliever for you, then it will be. If you find "exercise" in all the things you do, for example leisure walks, geocaching, yoga, running around after your kids, etc.   2. Your activity:  Have you found something that you love to do?  Do you like variety?  Do you like solo exercise or groups?  Do you like running, biking, swimming, yoga, hiking, volleyball, basketball, etc...  3. Your accountability:  Do you have someone that you share your exercise journey with?  Either exercising together or keeping someone informed of your progress.  Nowadays there are fun apps that you can compete with friends with your steps or time etc.   4.  Your priority:  If you make exercise a priority, and something that you do no matter what you start to feel better over time.  Your soreness changes.  Most people quit in the early weeks of exercise because of the soreness they get at going too hard too fast.  I challenge you to keep it up a little longer and you might change your mind.

Warm Up!  Before you do any form of exercise you should start with a warm up.  For long distance runners that can be the first few miles or minutes of your run done at a slower rate and then stop to stretch a little before you kick it up a notch.  If you are warming up to rake/shovel, play a kickball game with your kids, etc. just running in a place or doing 20 jumping jacks and stretching can go a LONG way.  This helps your muscle warm up and your are much less likely to injure yourself.  Cool Down The cool down is the time AFTER your exercise that allows your heart rate to come back to normal.  It is usually a slower version of what you were just doing with a stretch after the heart rate is in the more "normal" range and your breathing slows.  Some runners walk another 5 minutes or so after their run to achieve this.  Allowing your heart rate to slow down naturally and less abruptly is so much better for you.   Then STRETCH!  Flexibility is so important too!

Milk. Does it do a body good?

 

Does my kid NEED dairy? My simple answer to this is NO.   But the complicated answer is:  NO, but then you need to make sure your child's diet is sufficient in calcium.   There are many kids, myself included, that have issues digesting dairy products.  There are many alternatives nowadays that are amazing.  Goats milk is actually an excellent source for humans.  Their milk is the closest to human milk.  If you are looking for sources of calcium then green leafy vegetables are an excellent source.

Food sources of calcium outside of dairy 1. Green leafy vegetables 2. Nuts and seeds 3. Tofu 4. Salmon and Sardines 6. Fortified orange juice Reacted Calcium If you feel like your child's diet is inadequate for calcium you can give them a supplement.  Reacted calcium is one that you could open the capsule and sneak it into a smoothie.  You could also add spinach which is really high in calcium as well.

Stomach Virus

 

Stomach Virus A stomach virus is caused by an invader in your GI tract that you body recognizes as a "bad guy" and needs to get rid of it.  Our body does that by 3 ways: a fever, vomiting, and diarrhea.   You may have some or all of those symptoms.  So when we are vomiting or have diarrhea we should be thanking our body for eliminating the invaders.  (I know it is no fun being sick, but it's actually a GOOD thing!) When should we worry?   Most stomach viruses only last a day or two.  IF you are vomiting for more than 2 days and you are unable to keep any water or solids down I would recommend contacting your physician.  (Obviously, if you feel it is something other than a stomach virus seek medical attention sooner.  Symptoms to be concerned about would include: severe abdominal pain, blood in the vomit, and if there was a head injury.

What you can do? During a stomach virus it is important to keep your body hydrated as well as possible.  Coconut water is a great source.  Just take small sips frequently.  When you are done vomiting start with easy solid foods such as toast, banana, rice and apple sauce.   FloraBoost After you are sick it is important to replenish your probiotics again.  FloraBoost is an AMAZING probiotic for my younger patients.  It is a tasteless powder and goes well in applesauce.

Starting Solids: What? When? How?

 

When Should I Start Solids? I wrote a wonderful blog about myths around starting solid foods. Here is the LINK for the full article. But the quick and easy answer to when you should start solid foods depends on your baby. Some suggestions I have for you are as follows:  1. Wait until your baby is able to sit up on their own totally unassisted.  2. Usually your baby should be cutting some teeth.  This is a sign that their digestive system is ready for solids.  3. Your baby shows interest in solid foods.  For the majority of babies this is around 6+ months of age.  Starting solids earlier than that is unnecessary and can be a filler causing your baby not to get the nutrients they need.  Babies can be exclusively breastfed the whole first year of life without any solid foods.  I like to think of solid foods as an adjunct to breastmilk or formula.  Not their main source of nutrition.  It is for entertainment or for learning.  Something social to do with the family.  I hope this helps!  If you have any questions feel free to reply to this email!

Say NO to Rice Cereal Rice cereal is a filler food that has ZERO nutritional value.  It is highly recommended that you do not feed your baby this cereal.  It is also not recommended that it be put in a bottle at any age, and not fed to babies before 6 months of age if you do feed them this with a spoon.  Say YES to Family Meals There is one thing that stands out above ALL other parenting topics that can create a stable home environment for your family and that is eating meals together around a table.  I encourage you to get your babies involved in that early on.  Let them sit with you at the table and watch you eat.  Allow them to eat some of what you are eating as well.  (Obviously, age and readiness appropriate)

Massages: Should you get them?

 

ADULT MASSAGE How often do you get a massage?  Just like chiropractic care you might need more massages closer together in the beginning of care, and when you are in the maintenance care once per month is the norm.   Is it necessary?   I would put massage and chiropractic adjustments as my top 2 self care visits per month.  Your body is the only one you get in this lifetime.  I would do what you need to do to keep it moving optimally.   When should I get one (before or after an adjustment)?  I don't feel it matters which way I get these bodyworks done, but I always make sure I get adjusted when I get a massage.  If your body is protecting a subluxation and you don't take care of the subluxation then your body will get too loose in an area that needs protecting and you can feel much more sore after a massage.   What type of massage do you need?  I would highly recommend a therapeutic massage vs a relaxation massage when you are trying to treat issues in your body.   If you have any questions please feel free to respond to this email!

Water Intake Water is one of the most important things you can give yourself daily.  On average you should consume half your body weight in ounces.  If you weight 200 pounds that is 100 ounces.  You can get some of it in your foods.  Fruits are high in water content.     Moist Heat Pack Sometimes after a massage you can have some soreness.  My top two suggestions for reducing soreness is to drink extra water, and use a moist hot pack.    These are sold in my office.  Reply to this email if you are interested in purchasing one.

Seasonal Allergies vs Cold symptoms

 

SEASONAL ALLERGIES I don't know about you, but I don't want seasonal allergies to slow me down.  I don't want to miss things like running to get ice cream with my kids because I don't feel good.    How do we know if we are dealing with seasonal allergies vs a cold?    Seasonal allergies:  Watery, red eyes runny nose sinus pressure with headaches no fever Quick onset Timing: Typically in warmer months   Colds: General aches and pains Thick mucus Fever (in children) Symptoms developed slowly over a few days  Timing: Typically in colder months It can sometimes be hard to know if you are dealing with a cold vs allergy, but either way rest, proper nutrition, and sinus washing can be very helpful.

Natural D-Hist Natural D-Hist is the BEST natural allergy relief supplement I know of.  If you struggle with seasonal allergies this can be very helpful.   D-Hist Jr D-Hist Jr is the chewable kids' version of Natural D-Hist.  If your kid struggles with allergies or ear infections this supplement is a game changer.

Does Chiropractic care shorten labor time?

 

LENGTH OF LABOR TIME Does chiropractic care ACTUALLY shorten labor time?   That's a great question!  My answer is PROBABLY!   During labor your sacrum, the triangular bone at the base of your spine, needs to be able to rock back when the fetal head is going past it.  If it cannot, due to a subluxation in your spine, then the head cannot descend.  Which can cause a longer labor.  SO if you are regularly adjusted during your pregnancy then your sacrum is less likely to be stuck in a non-moving position.  THIS is why I can say that chiropractic care can shorten labor time.  Getting regular adjustments throughout your pregnancy is such a wonderful way to reduce discomfort, potentially shorten labor time, and have regular check in points with someone educated in prenatal care to ask your questions.    If you have any questions, please feel free to respond to this email!

Prenatal Complete These prenatal vitamins come in a pack of the prenatal multivitamin and a daily fish oil.  They come in individual packets so that you don't have to open a bottle of stinky vitamins when your stomach is doing flip flops. ;)  OrthoMega 820 These are the amazing Fish Oils that we sell in the office.  They do NOT have any fishy taste to them.  If you bite into the capsule and just swallow the liquid it tastes like a lemony olive oil.  GREAT for decreasing inflammation!