Total Health Chiropractic Blog

Halloween this year is going to look different than previous years. But that does not mean it completely get’s cancelled. Stay positive during COVID-19 and take this chance to get creative for your family. Invent a new tradition! More importantly this is a great time to educate our children the importance of protecting not only ourselves but others as well. The decisions we have on Halloween can have a ripple effect beyond just our families. Below are some safe and creative ways to keep the Halloween magic alive! 

Virtual Costume parties

Try creating a zoom group with your friends and family and host an online costume party! Show off costumes and enjoy fun Halloween themed games. Disclaimer: A costume mask is not a substitute for a cloth face covering unless multiple layers are present with breathable fabric. 

Decorating pumpkin

This is one Halloween tradition that is safe! Avoid letting small children carve pumpkins. Painting pumpkins or drawing a face with markers is another way to avoid pumpkin carving injuries. Roast the pumpkin seeds afterwards for a health fun fall snack!

Spooky movie nights

Celebrate the 31 days of Halloween by watching your favorite spooky movies and dressing up as your favorite characters. This can be done as a family or even via video chat with friends. 

Trick or Treat Event

Trick or treating might be headed in the direction of cancelled or discouraged. There are other ways outside of walking from house to house. Try a spooky scavenger hunt at home or around your house. If trick or treating events are still happening in your neighbor, avoid large clusters of people. If you are handing out candy, consider pre-packed treat bags or non-edible goodies: glow sticks, vampire fangs, pencils, bubbles, book markers, stickers etc. It might be a great idea to also wipe down any spooky goodies your child may receive and continue practicing good hand hygiene. Oh and do not forget to wear your mask!

Ingredients

• 1/2 C. Pure pumpkin puree
• 1/2 C. Almond butter
• 2 Eggs
• 1 T. Vanilla
• 1 t. Cinnamon (or more if you prefer)
• 1/4 t. Nutmeg

Directions:

Combine and mix all ingredients. Cook like you would any other pancake. Top with fruits, nuts.

The meditation exercise below is a beginner’s introduction to meditation techniques.

Sit or lie to your comfort. 

Close your eyes. 

Make no effort to control your breath; simply breathe naturally.

Focus your attention on the breath and on how the body changes with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your shoulders, chest stomach and rib cage. Focus your attention on your breath without controlling its intensity or rhythm. If your mind begins to wander, return your focus back to your breath.

Maintain this meditation practice for three to five minutes to begin.

In a recent excerpt by The Journal of the Academy of Nutrition and Dietetics, it was recommended that active adults should aim to get 20-35 percent of energy from dietary fats. This is where Olive oil and Coconut oil come into play. Both are great kitchen staples not only for boosting immunity benefits, but for reducing body fat and being linked to possessing rich antioxidants too. 

Olive Oil: Natural oil extracted from olives. Commonly known as having monounsaturated fatty acids of MUFAs in the Mediterranean diet. A study done by the Journal of the American College of Cardiology showed us that adults who replaced mayo, butter or margarine with olive oil demonstrated a reduction in CVD (Cardiovascular Disease). Olive oil contains plant-based chemicals that are referred to as polyphenols. These polyphenols help aid in reducing inflammation. 

Coconut Oil: Having 90 % saturated fat (72% chain acids that do not supply cholesterol). This oil contains caprylic and lauric acid which can boost immunity by lowering harmful bacteria in our bodies. This oil also aids nondairy and vegetarians with an alternative to animal fats. When choosing your coconut oil strive for an unrefined variety. Being unrefined simply means that the coconut oil is at its purest form. In this form it also contains more phytonutrients that promote overall wellness. 

Research backs high-quality extra virgin olive oil is the clear kitchen staple we all need. Both oils have immense benefits for our health such as reducing heart disease, diabetes, maintaining weight and much more.

Ingredients

• 3 pounds seedless watermelon cubes
• 1 1/2 cup coconut water
• Juice from 2 lime
• ⅛ teaspoon sea salt

Instructions

Cut watermelon in half and chop it into cubes. Add the watermelon cubes into a blender and add coconut water. Add lime juice and 1 cup of ice, blend until all is liquified. Serve and enjoy! 

(This can be made into 3 batches and saved for later. The additional batches can be stored on a sealed container but remember to give it a good shake before serving!)

Effective hand hygiene products can be hard to find during the COVID-19 pandemic. A perfect solution to the lack of hand sanitizer is making your own! Most of the ingredients can be found at a local dollar store), it is natural and makes more for you to share for friends and loved ones!

Ingredients

• 2-ounce spray bottle
• 3 tablespoons of aloe vera
• 3 tablespoons 190 proof grain alcohol
• Distilled water
• ¼ teaspoon vitamin e oil
• 1 tablespoon witch hazel

Instructions

1. In the spray bottle, combine all ingredients EXCEPT water and shake well for 15-20 seconds.
2. Open the bottle and add water to fill to the top. Shake for another 15-20 seconds.

To apply:  Spray onto your hands. Rub your hands together until dry. If skin irritation occurs, discontinue use immediately.

To our community, patients and friends.

We are keeping up to date with the guidelines set by our state government, the CDC and the World Health Organization. We encourage you to do the same and take all the necessary precautions for you and your family to stay happy and healthy. We are doing our best to provide the safest and cleanest environment for our patients. It is uncertain times like these that we pull together as a community and prevail.

What is COVID-19

According to the CDC – Coronavirus disease (COVID-19) is an infectious disease caused by a new virus.

The disease causes respiratory illness with symptoms such as a cough, fever, and in more severe causes, difficulty breathing. You can help protect yourself by washing your hands frequently, avoiding touching your face, and avoiding close contact with people who are unwell.

How Do You Know If You’re At High Risk?

Based on the information we have right now, the CDC says those who are at a higher risk include:

• People age 65+
• Nursing home or long term care patients
• People with any of these pre-conditions: chronic lung disease, asthma, serious heart conditions, immunocompromised
• Anyone with severe obesity, BMI of 40 or more.

The CDC remains your best resource for COVID-19

The COVID-19 situation continues to quickly evolve. Go to the CDC for the latest information on COVID-19, including how to protect yourself and what to do if you are sick.

If you believe you might have been exposed to COVID-19 or have symptoms such as fever, cough or difficulty breathing, call your health care provider right away. Only health care providers can order a COVID-19 test.

Ingredients:

• 1 avocado
• 2 organic garlic cloves
• 4 cups spinach
• ½ cups organic diced onion
• 2 TBSP lemon juice

Directions:

• Place all ingredients into food processor and process until mixture is completely combined (diced texture)
• Taste and add any additional ingredients for flavor ex: more lemon juice, onions
• Ready to serve once processed. 
• Store in refrigerator

How often do you think about your brain? When was the last time you did some spring cleaning and recharged it? If you’re like the bulk of most of us, then your answer might be not in years. We only use around 10% of our brain and it use to be thought that we are stuck with the brain we are born with. Lucky for us, that has been ruled out and the brain can CHANGE. Here are 5 ways to boost your brain! 

Diet: An essential vitamin our brains need is Omega-3. Omega-3 assists in the prevention of various brain disorders. Our bodies also need fresh raw vegetables and whole grains and foods. These are often lacking from our diets.

Mental exercise: As we know, physical exercise is crucial for our mental health as well as our physical health. We’ve all heard the saying if you don’t use it you lose it, and this is very fundamental when it comes to your brain. As we age our brains grow older. When we stop using it those pathways can shut down. Try some fun and trendy brain games. These can be straightforward and fun way to exercise our brain to keep it in the game! 

Physical exercise: Moving our bodies with healthy physical activity increases natural endorphins. Physical exercise also improves blood flow and memory. This can enhance our mood, learning and thought processes.  

Yoga & Meditation: Practicing brief sessions on mindful meditation and yoga can increase functions in the brain and our energy levels. Just the same as physical exercise, yoga does. It helps to release endorphins, increase blood flow. 

Break your routines: If you walk into your local deli and say “I’ll have the usual” it might be time to switch things up. Adding a different twist to your day keeps our brain on its toes. Try brushing your teeth with your nondominant hand for a change. 

Food & drink: Omega-3’s, spices, leafy green veggies, nuts and seeds, complex carbs, water.

In 2019, patients from our Total Health chiropractic offices sent in an overwhelming number of testimonials about their experiences with chiropractic care in our 8 locations. It has impacted our lives as well as our friends and family! We are asking you to share the love again with us in 2020!

If you’d like to share your journey with us, please fill out a review on Google. Your journey matters and can have a very real impact on others in search of a solution. Here are a select few of our powerhouse reviews and inspiring stories patients have shared with us. Let’s look at 2019, through our patient’s eyes.

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I wouldn’t go anywhere else for chiropractic care, even it was free. Dr. Ruth is the BEST!! She is extremely knowledgeable; I feel 100% comfortable there. The office staff is kind and friendly. I always leave feeling better than when I walked in. -Kelly Izell

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This place saved my quality of life. I had crippling back pain, so bad that it brought tears on and the inability to move, for around 2-3 years. I was scared that if I went to the doctor or a chiropractor that I would require surgery that would ultimately do more harm than good. I finally decided to visit Total Health as they were close to where I lived, and I couldn’t be more thankful for the help. They take an X-Ray IN the office, are very transparent about what is going on, and make sure you are comfortable every step of the way. The staff is friendly and accommodating to your schedule, and they also take insurance. I’ve never been pushed a product or some homeopathic cure, and I am now BACK PAIN FREE! I go every 2-3 months now and treat it like getting my oil changed to ensure I don’t get back to where I was.  I’m not guaranteeing you will see the same results I did but if you’re experience back or hip pain please go see these guys and see if you can get it taken care of without surgery or medication. -Steven S.

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Absolutely LOVE this place!!For so many reasons. Let me just say this was my first time ever going and I will not go anywhere else. I went here for having migraines. I went in with a serve migraine and left without one!! Yes, you heard that right and it’s now been 1 week later and still hasn’t come back 💗 The staff is beyond welcoming and such positive people. Loved the atmosphere. They also helped me out with my little one while I was getting x-rays done and adjusted. I felt like family walking in. Great people and a great doctor! -Jessica B.

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I have used chiropractic care for 20 years and during that time I have been a patient of several chiropractors. I also worked for a chiropractor earlier in my life. Out of all the care I have received, Dr. Ruth has been the most effective for me.
Her technique and ability to discern what is going on within the body is top notch. She is flexible and adaptive in the sense that she is willing to try various techniques for the best results. She is extremely warm and kind which is just an added benefit to her knowledge and work experience. She takes the time to know you on a personal level, your goals and hobbies to help you achieve optimal functioning in order to do the things you love.
The office staff is just as warm and kind and very accommodating. I never wait long, and they always try to get me in the day I call if it is what I need. They are knowledgeable & do their best to answer questions.  I highly recommend this office! -Emmy H.

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The best staff & the best doctor. My back pain was affecting every aspect of my life & I could not get out of bed some days. I was wishing for a miracle and I found it at Total Health! I felt confident that I was getting the best treatment for my specific needs. Fast forward 6 weeks and I do not have a single back issue. No shots, no medication and no restrictions from life! If I wasn’t so fat, I could do cartwheels down the road – that’s how great I feel! Doctor Neilson changed my life. I highly recommend you make the call to Total Health; you will not regret it. -Heather T

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I visited Total Health Chiropractic for the first time about 2 months ago. My first impression of this practice was very positive as I was greeted with prompt attention and courtesy by Leighann Carson. The day that I came in I could barely get up out of chair. After only a few visits of receiving Dr. Ruth McKinney Nielson’s treatment and following her advice, my range of motion has increased dramatically, sleep is very much improved, and I’m pain free without medication. I would highly recommend Dr. Ruth McKinney Nielson to anyone seeking better mobility and pain relief. She is a doctor who listens to you, asks thoughtful questions to understand your condition, educates you with instructions for your specific issues and makes your recovery a priority. -KE P.