Ingredients:
-2 ½ cup kale
-7 radishes, diced thin
-2 cups asparagus
-2 tsp onion powder
-1 package tofu (12 oz)
-5 oz carrots
-5 teaspoons sesame seeds
Directions:
Ingredients will allow for 4 buddha bowls. Combine all ingredients into large bowl. You can add 2 tbsp of ginger dressing for taste. Garnish with sesame seeds as needed.
It’s almost time to fall back as daylight saving time ends on November 3rd, 2019. The slow transition to shorter and more busier days as the holidays approach can be a challenge. To aid in the shift change, we’ve come up with 5 wellness tips to prepare you for the chiller months ahead and keep your physical as well as your mental health in check, giving you control.
-Immune System Boost: Hydrate, hydrate and hydrate some more, wash hands frequently as we dive into the cooler months and eat more nutritious foods. Try adding a vitamin D supplement into your diet. We get most of our vitamin D from the sun and with the colder months upon us our levels may falter with spending more of our leisure time indoors.
-Take time for yourself: This is a great time to start a health journal and focus more on your health and moods. With Daylight savings time closing in on our summer schedule, try to go to bed earlier, especially the week that our clocks will change. Try to stay active for your health. During the colder months it can be easy and almost natural to hibernate, but it’s crucial to get up and get moving! Participate in a (5k) or local Turkey Run for Thanksgiving, raking or shoveling snow counts too!
-Try Fall Cleaning: Instead of spring cleaning try to incorporate fall cleaning into your schedule. Organize your closets, donate items, dust/disinfect your home. Prepare for possible extreme weather ie. batteries, shovel, bottled water, canned goods.
-It’s Time for Your Phone to Go On A Diet: With the colder months basically here it’s easy to spend more time on your laptop, phone and other tech gadgets, but maybe instead of investing the extra time to our tech we go on a tech diet. instead of grabbing our latest tech savvy gadgets, pick up a book or find a new hobby to invest your spare time with. Don’t 100% cut your tech, but maybe limit your screen time. This in turn with improve your mental health and aid in a good night’s rest! Try it out.
–Chiropractic: Fall & winter can be when most start experiencing health issues that can make everyday life difficult. Thankfully seeing your local Chiropractor can help keep you healthy all winter! Try visiting Total Health Chiropractic during cold season to reduce, if not prevent health problems, as well as keep you feeling like the best you! If you skip chiropractic visits you should reconsider! By adding chiropractic visits to your health & wellness checklist:
Take action in preventing/fighting cold & flu, stop your muscles from getting stiff, reduction in body aches & pains, help aid in seasonal affective disorder (SAD) by stimulating your central nervous system, and much more!
When we ponder on things that could possibly threaten or damage our daily lives, we very rarely think of our desk chair. According to researchers our desk chairs are actually one of the considerable threats to our health. Research has shown that you can reduce the chances of type 2 diabetes, back pain and cardiovascular disease, all with one simple and modest lifestyle change: sit less, okay maybe not that simple.
The CDC reported that 1 in 4 adults in the United States remains seated for more than 8 hours every day. So what can we do to change this? We can’t just up and quit our daily jobs because they involve sitting. In this blog post we will examine tips to improve your workspace and promote a more healthy spine.
Desk & Chair
A spine conscious and friendly work space begins with your desk. The desk should be solid with enough space to house a computer and extra surface for various tasks. The desk also needs to be of proper height. For most adults 28”-31” above the floor. An ergonomic chair is a great place to start when searching for a workplace chair. It helps aid in reduction of fatigue and discomfort and increases blood flow. These chairs also reduce the risk of injury to spine and neck.
Office chair should: Have good lumbar support, allow feet to be flat on the floor, rotate or swivel to allow daily tasks to be performed with ease.
Computer
If you are sitting for 8 plus hours a day at your job good chance you are doing computer work. Place monitor directly in front of you. Eye Level is a great start when adjusting computer screen as to not strain neck. Try tilting your keyboard down and away from for better wrist posture. Make sure the mouse is close enough to not strain and allow the arm to be relaxed when using.
Take Breaks & Protect
Take breaks and often. Aim to stand up and stretch twice and hour, this will help in getting your blood flowing and take excess pressure off your spine. Try walking around your office space. We may not be able to avoid sitting at our desk but we can optimize the experience. Creating a healthy workspace along with implementing sitting techniques can help aid in lessening the impact sitting has on our spine. If you experience back pain it may be time to reach out to a chiropractor. Chiropractors treat the pain from the source. If you live in the Chattanooga valley or North Georgia area, we are not far away. The best Chattanooga chiropractors are only a phone call away, why wait? Call today 423-517-7000.
-2 tbsp cacao powder
-3 tbsp of maple syrup
-2 tbsp of chopped pistachios
-1 full can of coconut milk (full fat)
Before starting on your chocolate pistachio mousse, you’ll need to refrigerate the coconut milk overnight then scoop out the fatty white parts and add to bowl. Combine the maple syrup and cacao powder. Use a mixer to whip into mousse. Once completely mixed add mixture to bowls of choice and add your chopped pistachios or any preferred nut.
The number of children with obesity has continued to rise over the past two decades. You may question why doctors are troubled by this trend or why it continues to rise over the years. As a parent or concerned adult we must do our best to educate children with healthy habits to become healthy adults. What steps can we take to prevent obesity in children? Below are some tips to encourage our families to lead children on a path of health.
How can I as a guardian or parent prevent obesity or being overweight for my child?
The main goal is to lower the rate of weight gained while also allowing normal development and growth.
Try balancing your child’s calorie intake from the food and beverages they consume.
When balancing calories in what your child is consuming focus on foods that provide appropriate nutrition. Express importance on what the child eats by developing healthy eating habits and search for ways to incorporate more healthier dishes with reduced calories.
Another factor when balancing calories is to engage in the appropriate amount of physical activity. Avoid time being sedentary. Incorporating regular physical activity in your child’s life can benefit them greatly. It strengthens bones, reduces stress/anxiety, weight management, boost in self-esteem, and lowers blood pressure.
Encouraging healthy habits
Lean meats, fish, poultry
Up water intake and reduce sugary drinks
Decrease or rid sugar and saturated fats from diet
Add fruits, vegetables and whole grain products to diet
Focus on appropriate portions
Small changes lead to big successes
Keep your Kids active
A good measurement for daily exercise is at least 60 minutes, preferably daily. A good way to implement this into our child’s life is to incorporate it into our lives as adults. Children tend to mimic the behavior of adults they are around. Examples of moderate physical activities include: Swimming, jogging, playing soccer, basketball, dancing, tag, jumping rope, going for a brisk walk.
The season of humid and sweltering is upon us and while we love those summer nights it gets hot during the day time hours. There are plenty of fun and interesting activities you can participate indoors when the temps are unbearable outside. Try out a craft, learn new healthy cooking skills, or find a great indoor playground.
Create Fresh Fruit Popsicles: Feel the tropical breeze with this cool snack. These are the perfect guilt free fresh fruit ice pops without all the added sugar store bought pops present. Combine 2 kiwis, ¼ cup raspberries, 1 cut up peach, ½ blueberries in mixing bowl. Add mixture into molds of your choice. Pour white grape juice to cover fruit and insert into the freezer for around 6 hrs.
Create A Family Recipe Book: Come up with your favorite recipes and make a book using construction paper.
Camp in the Great Indoors: Who says tents must stay outside?! Pop up your tent inside or create one using sheets. Grab your sleeping bag and have a picnic or tell your favorite story.
Get Adjusted: Come check out one of Total Health Chiropractic 7 locations. If you live anywhere in the Chattanooga valley or north Georgia area, we are not far away! Come experience our warm and friendly staff and environment. Getting adjusted is perfect for any season and its family friendly.
Indoor Places in Chattanooga: Creative Discovery Museum, Tennessee Aquarium, High Point Climbing, Hunter Museum, Hamilton Skate Place, Escape Experience, Indoor Jump Parks, Bowling.
Ingredients
Skewers:
6 Jumbo Shrimp
1 lb steak tips
6 dill pickles
6 cherry tomatoes
Marinade:
1 cup tomato juice
1 TBSP horseradish
2 TBSP lemon juice
2 TBSP Worcestershire
4 drops tobacco or hot sauce
Instructions
Combine ingredients for marinade and place in a storage bag with steak tips. Let marinade for around four hours in refrigeration (the longer the better with marinade). Preheat grill to 400F.
Skewer one piece of pickle, steak, shrimp, and a tomato, then repeat until ingredients are used. Makes about 4 skewers.
Spray cooking spray on each side of the skewer. Place on the grill until steak is cooked to however you like it. Make sure to check the temp. It should get to 145 F degrees at minimum. Turn halfway through for about 5 mins. Serve & enjoy!
Last year, patients across our Total Health chiropractic offices sent in an overwhelming number of testimonials about their experience in our offices and with chiropractic care. It has impacted our lives as well as our friends and family! We are asking you to share the love again with us this year!
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. Read some of our powerhouse reviews and inspiring stories patients have shared with us.
“This office is simply the best. I always feel amazing after seeing Dr. McKinney Nielson. The staff goes above and beyond to make their patients feel welcome. 5 stars is simply not enough for them!!”
“I have suffered from severe fibromyalgia and severe migraines (2-4 per week) for 30 years, am a cancer survivor and have an immunodeficiency. I’ve been to specialists, tried all the drugs and therapies to no avail. I turned to Dr Ruth Nielson six weeks ago and have just experienced my first week, totally migraine free! When I first went, I could barely tolerate her even touching me, but now my adjustments are better than massage. My fibro is much improved, and my strength and stamina are also improving. My sleep patterns are better than I can ever remember. Adding functional dry needling has helped my muscle spasms immensely, and physical therapy could not even help those!
If you are considering chiropractic or have never really thought about it, try the initial free consult. Dr Ruth will be honest and up front about what she can and cannot do to help you. The office is easy to get to, very clean and serene, and her staff is amazing! My only regret is I did not find her years ago!”
“My wife, my baby, and I have been going to Total Health for almost 2 years now, I have only positive things to say about our experience with the practice, staff, and environment, of this location. They always show so much excitement when we come in and play with our 19-month-old and keep her occupied during our adjustment. They know what they are doing, and our adjustments have changed our lives for the better!”
“I am so thankful my sister referred me here. My back pain was so bad, I feared it was my new normal. I came to see Dr. McKinney hoping something could be done without having surgery and without pills. At my age, I should be able to do average day to day activities and before being treated at Total Health Chiropractic, I couldn’t. I felt like my body was slowly seizing up like an old engine, but a month into treatment, I can’t remember a time when I felt better. Dr. McKinney knows several techniques to fit anyone’s needs. I’m always greeted with kindness and professionalism by everyone in the office. I truly cannot say enough positive things about the whole practice. I’m just happy to have my life back!”
“I just love the folks at the East Ridge Total Healthcare Chiropractic clinic. They take the time to really listen to what is bothering me and then work with me to find a solution, not just short-term fixes, but things I can do to sustain the progress I am making, long-term. I’ve always been skeptical of Chiropractic care, but they have put my mind at ease, and I feel safe and taken care of. I would recommend them to anyone who suffers with on-going pain. Another wonderful thing about them is that they are affordable. They will work with you to make sure you get exactly what you need at a price you can afford.”
“I started going to Total Health when my back pain became unbearable. I have scoliosis and have two rods in my back. I never thought anyone could help until I met Dr. Ruth. I am now pain free and NOT on any pain medication. Dr. Ruth, Dr. Larry, and all the staff are the best!!:)”
“Amazing atmosphere and kind people! Everyone is very knowledgeable about insurance and treatment!”
“Dr. Ruth McKinney and Dr. Phil Nielson and Staff they have helped me more than you can imagine. I recommend Total Health Chiropractor to everyone. Being a Professional Golfer, they will get me back playing again like I did before. I would like to give a special thanks to Dr. Ruth McKinney and Dr. Phil Nielson for being very Professional in their line of work. If you’re tired of living with pain this is the place to go to start living again pain free.”
In the workout universe these well-known workouts are a way to ignite your burning calorie meter to torch those calories during and after the workout as ended. HITT or high-intensity interval training are workouts that involve short intervals (5, 10, 15 min) of maximum intensity exercises. These are typically broken up by a longer interval of low intensity exercise.
An excellent benefit of HITT is how easily it can fit into any busy lifestyle. Try aiming at two-three sessions per week to start out. Now where to begin on creating a personalized HITT workout. Continue for tips and instructions on getting started:
-Keep the HITT training to a maximum of 20 minutes. Increasing your HITT time past the maximum length can lead to overuse injury.
-Choose an exercise you enjoy- stair climbing, walking, i.e.
-If looking to increase strength training, try adding a HITT workout to your weighted regiment.
-Intensity: Your HITT workout should be at the level where it would be difficult to hold a conversation while performing.
– If at a gym you can try short sessions on workout equipment and switch it up. 5 minutes on the treadmill, 5 minutes on the bike and last but certainly not least 5 minutes on the elliptical.
HITT workout example:
(2 rounds, 45 seconds, 15 second rest)
It’s time to get serious, the flu is here and, as I’m sure everyone is aware it’s bad this year. It seems no matter where you go someone is either in recovery or coming down with the flu. If you are searching for ways to invest in a giant bubble until the season passes, check out these prevention methods below to increase your odds in dodging the flu this season.
Chiropractic Care
A study done over the course of three years concluded that individuals who had chiropractic care for five years or more had a 200% greater immunity than those who had not. It has been thought that the immune system is greatly affected by the nervous system. These functions can be vastly improved with regular chiropractic adjustments. Wondering where to get started? Stop by Total Health Chiropractic East Ridge for affordable and effective chiropractic care. No time to make an appointment? No problem, all walk-ins welcomed!
Rock That Mask
If you wake up and are feeling your immune system has been compromised and you are leaning towards that you may be sick just take the extra precaution and wear a medical mask. There’s no shame! In fact, wearing a medical mask can dramatically reduce the airborne germs. Don’t be shy to rock a mask, healthy is the new style!
Wash your Hands
Touch a switch? Keyboard? Coworker’s desk? It’s always a smart move to wash your hands after handling any surface that is commonly touched. If you are nowhere near a sink, try hand sanitizer with 60% alcohol.
Immune System Upkeep
The immune system protects the body from infection. Your body can benefit from implementing healthy living strategies like: Exercise, sleeping 7-9 hrs., consuming vegetable and fruit-based diets and reducing stress.
