4 Books Your Kids Should Read That Promote a Healthy Lifestyle


It seems that lately, media (in all forms) is the main and most efficient way to reach children with deep and meaningful lessons or messages. Finding a form of media that doesn’t involve a screen such a puzzles or books can prove difficult, however there are still some very good children’s books out there that promote a healthy lifestyle to kids.

Wilma Jean the Worry Machine – by Julia CooksIf you have a child that seems to worry a lot or have anxiety over simple things, this book could be really helpful. Wilma Jean worries about everything in life. The books follows Wilma’s journey as she learns about things she can control and things she cannot and what to do about them. The author does a really good job making this book entertaining and colorful so that kids really enjoy it.

Get Up and Go – by Nancy Carlson
This fun book promotes healthy physical activity for all types of people; whether they are big, small, round, or tall this story covers them all. Getting readers moving is this author’s main motivation as her vibrant illustrations really grab the attention of kids of all ages. If you have a kiddo that just wants to sit inside and read or play video games, try this book out to see if they might enjoy the activities.

Green Eggs and Ham – by Dr. Seuss
If you have a picky eater, try reading them this book! Dr. Seuss is an icon for wonderful children’s books and this one is one of the best.  The character Sam-I-Am follows around the narrator of the story, pestering him to try his dish of green eggs and ham. Refusing the dish before trying it, the narrator claims he doesn’t like green eggs and ham, no matter where or with whom Sam-I-Am presents it. Finally, the man tries the dish and likes it! This book could teach your picky eater that they don’t know if they like a dish until they try, even if it looks a little funny or different.

Maisy Learns to Swim – by Lucy Cousins
The Maisy stories are all great for teaching children life lessons. This one is a favorite and great for summer time motivation. Maisy is going swimming for the first time and is a bit nervous, but thanks to the help of her friends, she figures it out and enjoys it with everyone else. In addition to promoting swimming as an activity, this book teaches courage, friendship and trying new things despite being a bit nervous. If your child needs some encouragement trying new things, this would be a great read for them, but check out all the Maisy related stories to see if any others seem fun to your child too!

Check back next time to learn about 5 things you should be eating every week!

3 Ways to Get a Better Night Sleep

Try doing these the things to help get a more consistent and restful night of sleep.

Getting a good night of sleep can be very challenging. Many obstacles and variables from an uncomfortable bed to poor diet and exercise often stand in the way of a perfect, restful night of sleep. Try these four things to help assist in a better night of sleep.

Exercise: A healthy daily exercise routine can help with restlessness and troubles sleeping. If you are having troubles getting and staying asleep, try increasing the amount of regular exercise you are getting. Add a quick morning routine to help boost your morning energy, and fight off restlessness at the end of the day. Be careful to avoid late night workouts, as exercise stimulates hormones, and activates metabolism, essentially waking the body up. Planning when, where, and how long you can get regular exercise can be a challenge, but after a few weeks of regular exercise it should become easier to get more restful sleep. Even something as short as a 10 minute walk can help with sleep problems, so somebody without a lot of time, energy or capability is still able to benefit from some regular exercise in any form.

Relaxing Bedtime Rituals: In order to relax and get a restful night sleep, we have to let go of the stress and worry from the day. Starting a bedtime ritual to help relieve the tension from the day could make it easier to have a peaceful, easy sleep. Start with turning off all digital screens about two hours before bed, this will help not only calm your eyes, but calm your brain. We are so stuck in our digital age that we are spending far too much time looking at screens, stressing out our eyes and brains, in the end causing a more restless sleep. Try reading, stretching, deep breathing, take a bath, or listen to audio book or calm music. There are many things you can do to help ease the mind and body from a long day. Make a list of things you want to try and take note of the ones that seemed particularly helpful and relaxing.

Watch What You Eat: What you eat and drink during the day plays a role in how you sleep, as well as what you eat and drink at night. From the amount of caffeine you are consuming to how big and how late in the day your meals are, it is essential to be aware of what and when you are eating and drinking for a better night sleep. The main thing to watch is liquid intake in the hours leading up to bedtime, especially alcohol. If you are having troubles with sleep, cut down your caffeine intake. If you just love coffee and tea in the evening or afternoon, switch to caffeine free tea or de-caffeinated coffee. Additionally, watch how late you are eating at night. Try to be done eating early in the evening, as digesting is work for your body and could keep you awake. Find what foods tend to give you more energy and which ones make you sleepier. If you absolutely must have a bedtime snack, be sure to eat one of those foods that make you sleepier, like a turkey sandwich.

Check back next time to learn about 5 healthy things to include in your life now, so you can enjoy Spring and Summer!



Avoid Back Surgery with Non-Surgical Spinal Decompression!


Dealing with chronic back and leg pain can be really hard and exhausting. Many people spend a lot of time and money to try and get relief from their back or leg pain, often resorting to intense pain medications and risky surgeries. Instead of giving into the pain and trying a procedure that could make the pain worse, consult your chiropractor about alternative ways to treat your back pain.

When to consider Non-Surgical Spinal Decompression:
Non-Surgical Spinal Decompression is a traction procedure done over the course of several weeks, often paired with other non-surgical pain therapies such as ultrasound and massage. If you’re experiencing chronic back pain from a herniated or bulging disc, pinched nerves, sciatica or degenerative disc disorder it would be worth it to consult your doctor, particularly your Chiropractor about non surgical spinal decompression as a pain relief treatment.

A Spinal Decompression computerized table is designed primarily to treat low back and neck pain, but can treat all types of spine related pain. It works by creating negative pressure in spine/effected area in an attempt to relieve pain with a computerized table controlled by your doctor. While Non-surgical spinal decompression isn’t for everyone, it can be a great form of pain relief and alternative to back surgery.

Check back next time to learn about natural ways to help fight memory loss!



Super Foods for a Good Body Composition

Try these foods in your diet to help maintain a healthy body composition.

Maintaining a healthy diet to keep a fit body can be tough. At times it may seem like a chore, or daunting task but in reality eating healthy and adding some tasty super nutritious foods to your diet can be quite easy if you know what sort of foods to get. From starting the day off right with healthy and energizing foods, to eating frequent healthy snacks to adding foods with high protein and needed daily vitamins there is always a way to sneak healthy foods that help you stay fit into your diet without it feeling like you’re dieting at all.  The following foods are great to start incorporating into your diet to help maintain a healthy, well-rounded diet and a great body composition:

Starting the Day Right: Starting the day with a good power food that will fill you up and give you energy throughout the morning is key to a healthy lifestyle and body. Try hard-boiled eggs, Greek yogurt, oatmeal, green tea and fresh fruit such as apples bananas and blueberries. Packed with vitamins, antioxidants and proteins these foods are sure to help start your day off right.

Every Day Snacks: Snacking is important for a healthy metabolism and digestion. Binge eating at the end of the day is never good for your health or body composition. Keeping some trail mix, apples and peanut butter and granola bars in your bag, purse or car is a really helpful way to make sure you are never without a healthy snack.

Meals: Everyone has their favorites, routines and traditions when it comes to choosing and eating meals. Adding some new ingredients and entrées to your menu can really help keep the body healthy and in good shape. Foods such as salmon, chicken breast, brown rice, beans and brussels sprouts all promote a healthy well rounded diet as well as help burn fat.

Check back next time to learn about Spinal Decompression to avoid back surgery!


Get Motivated! How to get your daily MOJO back

Six easy steps to help motivate you to achieve your goals!

Sometimes life can throw unexpected challenges your way. From illness and injury to sudden life changes, getting and staying motivated to achieve your goals can be very difficult. Whenever circumstances have you down, use these six steps to help get your daily MOJO back.

  1. Focus on one thing – the most important thing. The less decisions you need to make during the day, the more energy and attention you will have to give to your goal. It is easy to get bogged down with everyday life and a long list of “to-do.” Stop trying to balance all of these things; prioritize. First, figure out the one thing that is most important. Consider what you need to do to accomplish that goal. Then give everything you have to getting excited about the benefits of accomplishing that goal. Carry that energy and reflect back on it when you need motivation.
  2. Pay attention to your physical needs. Eat, and eat healthy. It doesn’t matter who you are or what sort of goals you have. Eating regularly is important. Without food to process, our brains slow down making it more difficult to process new information or make decisions with the information we have. This leads to passive decisions, which does not lead to accomplished goals. Paying attention to your body when it is telling you to eat (or hydrate!) is one of the most important steps to maintaining your daily motivation.
  3. Pay attention to your social environment. Are you spending time with people who make you feel comfortable, or do you often feel left out or rejected? If you feel socially rejected, it is difficult to want to do anything at all – but it is important that you change something. If you feel at odds with somebody in your life, confront the situation and work it out. If it isn’t something that can be talked out, then find ways to separate yourself from that situation.
  4. Focus on the benefits of your actions. Don’t spend all your time considering the difficulty of a task; instead, imagine the benefits and get excited about them. Build anticipation and use that energy to carry out your tasks, remembering why you’re working while you’re working.
  5. When you slow down, don’t give up. Motivation isn’t something that can be held at a constant, and we need to appreciate that. Some days, for whatever reason, you just aren’t feeling it. Don’t let this ruin your day! Start small and ease your way into it. Remember the reasons you are excited about achieving your goal. Spend some time reading about it and the ways other people have done it.
  6. When you find you’ve accomplished your top goal, turn around and re-evaluate. What is most important to you now, having taken care of that responsibility? Soon you will find that the list is very short, and the goals are more enjoyable!

Five Indoor Winter Workouts To Try Before Winter Ends

Stay active, inside and warm this winter

Winter can really slow us down and freeze our motivation to exercise. The cold temperatures, minimal daylight and hazardous road conditions make going to the gym even harder than it already was. Keeping active through the chilly months is important to stay healthy, happy and fit. Finding a routine that can be completed in your living room, with no equipment can be challenging. Take a look at these five indoor workout ideas that everyone should try before winter ends:

  1. chugach-chiropractic_lungesLunges: All you need is ten to fifteen feet of open path, maybe down a hallway to do this exercise. Lunges are great for the legs and gluteus, start slow to avoid over extending the knee, increasing reps each time. This exercise will make legs very tired and very sore. Might be best to save this for the middle, peak part of the workout.
  2. Stair Steppers: Walking up and down stairs burns calories alone. Adding some extra repetitions and speeds to your daily stair walking will help get your heart rate up and body fit. If you don’t have stairs in your home you can use a block or any solid 2”-5” surface to step up and down on repetitively. With varying speeds and styles a good stair stepper workout can replace a good cardio workout.
  3. Laying down bicycle kicks: Lying flat on your back, legs bent and in the air at 90 degrees, begin moving legs through the bicycling/ pedaling motions in the air. Increase speed and repetitions to increase heart rate and the difficulty of the workout. The key here is to keep form to avoid pulling muscles the wrong way.
  4. Sit-ups: A sit up routine is essential for core strength. Find an abdominal routine online from five to eight minutes that will challenge you. Increase the workout or add a new style of sit up each time you do it. Ask your Chiropractor about what sit up exercises to do to avoid injury.
  5. Yoga: Stretching is key to core strength, your bodies flexibility and ability to complete workouts in a healthy and safe way. Finding a few yoga poses, or stretches that suite your needs is important. To keep the stretches new and challenging, YouTube offers endless yoga instructional videos to help guide you through any pre or post workout stretching. Here is just one that I like: https://www.youtube.com/watch?v=v7AYKMP6rOE

Check back next time to learn about super fitness for super busy Moms!

Finally Feeling Better: Time to Get Active Again

Some tips for getting active again after recovering from an injury.

Getting back into the groove of normal activity after healing from an injury takes a lot of patience and time to rebuild one’s body to a new, comfortable state of being. While many people who avidly exercise may be eager to get back to their sport, hobby or routine, doing so in the wrong way could have a negative outcome and possibly result in re-injury. To help avoid this, consider these three things before jumping back into a normal activity routine.

Get started, but start slow: Take the time you need to mentally heal from the injury that you have focused so much recent energy into healing. Understand that your body is not what it was before the injury, and it may never be the same or have the same abilities as it did before. Knowing and accepting that is the first step to getting active again after healing from an injury. Start with shorter versions of your old exercises or try something totally different. Knowing your body isn’t the same as it was before the injury can be a hard thing to accept, and many athletes struggle with this as they have to redefine the type of athlete they are and are going to be in the future. Mentally, it may deter you from wanting to get active again or even try to be who you were before but it is so important to get going again to keep yourself mentally and physically as healthy as you can be.

Finding a new limit and respecting it: Before I was diagnosed with Complex Regional Pain Syndrome (CRPS), I exercised five hours every single day. Having my doctor tell me that I can never swim competitively again made it very difficult to imagine how I was going to keep active. Throughout the six years since I was diagnosed, I have learned that CRPS doesn’t just limit me from swimming fast, it eliminates the option to run, jump, and lift weights as well. Realizing and accepting my new physical limitation(s) was the hardest part about redefining my exercise routines. Once I knew what I couldn’t do, it was time to explore what I could do. Riding a bike on an easy path, easy swimming and hikes with gentle slopes are my main modes of exercise and activity now. I have tested and learned my limits as far as how many hills I can conquer and how many miles I can hike or bike before doing more harm than good.

Utilize loved ones to help establish a new normal: Testing and learning my limits has taken a lot of time, patience. Without the daily encouragement and support of my loved ones, staying active would be much harder. While there are some days when I just want to keep going and be that ‘five hours of exercise a day’ girl again, there are other days when I have no desire or motivation to get out and get active. The support of my loved ones has been the key to establishing a new normal post injury. Having the people around you understand your new limitations and abilities is key to being mentally capable of getting active again after an injury.

Check back next time to learn some important questions to ask your doctor before starting a prescription pain medication.