When you look in the mirror after an intense workout session, you’ll see how your sweat gave you a rockin’ bod. You should know that you’re not seeing everything in the mirror. Up in your head, your mental space is so much better through exercise – that’s scientifically proven too.

Get a boost of endorphins

A punishing 5 mile run on the treadmill can squeeze the life out of you, and while you’ve lost a few hundred calories you’re gaining something too. During the course of exercise, you’re releasing endorphins that create the feeling of happiness and euphoria. Doctors suggest that their patients suffering from depression or anxiety take up a sport hit the gym or spare a few minutes of their day for physical activity, which studies suggest are just as effective as antidepressant pills to treat depression. It doesn’t mean completely ditching your meds, it complements to your existing treatment. 

Maintain mental stimulation

A fact that comes with aging is that as we grow older, our mental capacity is decreased. It doesn’t help that we’re susceptible degenerative diseases like Alzheimer’s kills off memory and eventually, one’s ability to live and function independently. Exercising may not cure Alzheimer’s, it can put off the mental decline that begins once you hit 45. Working out when you’re 25-45 boosts the chemicals that support and prevent the degeneration of the hippocampus, the center of the brain’s memory and learning.

Improve your memory

It sounds weird, but getting sweaty helps improve your memory. Perspiration actually increases the production of cells responsible for memory and learning found in the hippocampus. Let your kid play during recess time – research actually found a link between the level of physical fitness with brain development. And it’s not just for the kids. You’re more likely to improve and retain vocabulary if you’re running sprints.

Curb your addiction

The feeling of pleasure washes over you during the release of dopamine, the hormone responsible for making you feel good- whether from sex, drugs, alcohol, food or exercise. Some people enjoy it too much they get addicted and end up getting dependent on a pleasure boost. While dopamine is released during exercise, it can help curb it too. There’s been a study conducted on alcoholics which found out that intense, short sessions of exercise are a good distraction from cravings. 

Unleash your creativity

Exercising comes in various forms, and much of these like sports get you to interact with people. Even if you’re at a gym you’re rarely exercising alone. Which is good for your mental health. Being better than your workout buddy – running more laps, having faster times  – the competition keeps you motivated. 

Enjoy the fun of the outdoors

When the stress of work and home life gets too much, sometimes all you need is a breath of fresh air and a change in scenery. Let the scenery distract your thoughts and soak up the sun –  the Vitamin D actually lessens your likelihood of developing depressive symptoms.

Need a quick lunch that is equally quick, healthy, and delicious?

Look no further than a Paleo Egg Wrap!
(from Jessica’s blog, @more_than_food)
Ingredients :
Grass-fed Butter (for cooking)
1 paleo (coconut) wrap
1 pasture-raised egg
1/2 avocado, sliced
Handful organic lettuce greens
A pinch of Celtic Sea salt, ground pepper, garlic powder
Instructions ::
1. Soft boil the egg.
2. Melt grass-fed butter in a pan to heat a paleo wrap.
3. Layer your wrap with the egg, greens, avocado, salt, and pepper.
4. Enjoy!
*My favorite brands :: butter (Kerrygold, Banner Butter), wraps (Thrive Market), eggs (any pasture-raised, local brand, Vital Farms)
Check out Jessica’s blog, More Than Food on IG // FB for more healthy tips and recipes! (@more_than_food)
3rd Trimester of Pregnancy

3rd Trimester of Pregnancy

You’ve made it past the first 28 weeks and only have a few weeks left before the baby is born. Take a few deep breaths, connect with your baby, and prepare for your new life as a parent. Ditch the mile long to do lists and prioritize the most important things during your last trimester.

[title size=”2″]1) Create a Birth Plan[/title]

Your support team is there to honor the type of birth you wish to have. However, if they are unaware of your birth plan, how can they help you achieve your ideal birth? Or worse, if you are not certain about the type of birth you wish to have, you may fall victim to the agendas of others. Become clear in your vision, write it down, and maintain communication with all parties of your birth team. Important considerations for the birth plan include:

Labor and Delivery:

  • People in the room
  • Birth Environment
  • Pain Management
  • Birthing Positions
  • Vaginal Exams
  • Time Limits on Pushing (if any)
  • Monitoring (intermittent, continuous, etc)
  • Preferences if complications occur

After Birth:

  • Skin to Skin contact
  • Vaccinations (Hepatitis B, Vitamin K)
  • Breast Feeding vs. Formula supplementation
  • Instructions about baby leaving room
  • Instructions regarding cord clamping
  • Placenta encapsulation
  • Circumcision

[title size=”2″]2) Pack your Birth Bag[/title]

Pack the bag with your birth partner so he/she knows what is in the bag and where the items are located. Here are some essentials for the birth bag:

  • Birth Plan
  • Clothes for Baby (including take home outfit)
  • Disposable nappies
  • A change of clothes for yourself (take home outfit and extra undies!)
  • Socks
  • IPOD or CD player to play music
  • Camera (with extra batteries or charger)
  • Food snacks and drinks
  • A Water Sprayer
  • Lip Balm
  • Massage Oil
  • Items to help with Pain Relief (i.e. Essential Oils, (Warm) cloth Nappies and bucket for water, Homeopathic remedies, Lacrosse Ball, Calcium Foods)
  • Bendable Straws
  • Cell phone and charger
  • Nursing Bras

[title size=”2″]3) Put the car seat in the car properly[/title]

Make sure that the baby’s car seat has been properly installed and has passed a safety inspection. Health care professionals will not allow you to bring home your little one unless all the safety recommendations have been met. Here is a website where you can find locations of Child Car Seat Inspection stations throughout Georgia. http://www.safercar.gov/cpsApp/cps/index.htm

[title size=”2″]4) Ensure that your hips are in proper alignment[/title]

With all the hormonal and gravitational changes that take place during the last trimester, it is so important to make sure that your hips are in proper alignment (so the baby has the optimal amount of room for proper growth and development). Research shows that chiropractic adjustments during pregnancy reduce intra-uterine constraint, labor times, and the chance for a potential cesarean section. In addition, these adjustments allow you to have a more straightforward delivery with less pain and trauma.

If you have any questions about your third trimester of pregnancy, or would like to make a chiropractic appointment, call Corrective Chiropractic at 404-355-5499.

How to Choose a Chiropractor

How to Choose a Chiropractor

Having the largest chiropractic college in the world right in its backyard, Atlanta can be a confusing place to find a chiropractor. Similar to finding a dentist, medical doctor, mechanic, or hair dresser it is important to do research if you’re looking to find out who is the best chiropractor in Atlanta. In today’s article we’ll discuss how to choose a chiropractor and provide questions you should ask yourself and the chiropractor you’re visiting.

Choosing the Best Chiropractor

There are certain strategies I feel are very important when seeking to find a chiropractor that give you and your family the best care.

1. How thorough is the consultation?

The first day in a chiropractic office is what sets the tone for the relationship and is the determining factor for what the patient will need. In our office we use the first visit to analyze the entire spine to figure out:

  • Can we help this person?
  • If so, how long will it take?
  • How often will we need to see them?

These questions are important in the first day and should be asked by the chiropractor your visit. This will help you achieve your goal and not waste your time.

To give you an idea of which tests we utilize here is a list of what 99% of each client receive on their first visit:

  • Blood pressure: Research shows chiropractic can lower blood pressure better than two medications
  • Spirometer: This detects lung capacity and how much air a person can blow out. We track this number since our office specializes in corrective care and as the patients posture improves they are able to increase their lung capacity
  • Grip strength: Each patient should be stronger by roughly 10-20% on their dominant hand. By assessing this we can determine if there is soft tissue or nerve blockage not allowing for increasing grip strength.
  • Nerve scans: We use digital thermography to assess the nerves in the spine to detect stress on the nervous system. This can help us locate pinched nerves and see where the problem is coming from.
  • Postural assessment: Each person receives a front and side view picture so we can track to measure if the spine is moving back into it’s normal position.
  • Digital x-rays: It is important to have a set of x-rays done on the spine to measure the curves and make sure it is straight on the front view but has 3 smooth flowing curves on the side view. Since we are one of the only offices in Atlanta to specialize in corrective care we use these first x-rays as a base in order to help our patient get as close to normal.

2) Do they adjust on the first visit?

When I look for chiropractors in other states for people that need them the first question I ask is “Do you adjust on the first visit?”. If the chiropractor adjusts on the first visit this means I immediately hang up the phone and call the next chiropractor.

Personally, if I was visiting any healthcare provider or personal trainer I would prefer they perform all the testing and gather as much data as possible then follow-up with me the next day or two days later to review their findings.

3) Are there classes to learn more about the body and how it works?

An area I feel we specialize in which I would hope more healthcare providers followed suit is education. The term doctor literally means teacher and unfortunately this is not the case in our healthcare world.

Our office holds 4 classes a month to help our patients know what they can do at home to achieve the best results and keep their bodies healthy. Two of these classes are our Natural Healthcare Orientation which is the first class each patient will attend to explain to them how they got their spine in this situation and steps to take to get the best results in the quickest amount of time.

4) What is the follow-up protocol to track progress?

Most doctors track progress based on symptoms and how their patient feels. Unfortunately, this does not work as they are a lot of people walking around who feel great but they have heart disease, cancer, diabetes, and other diseases that do not show symptoms until the latter stages. This is why our office focuses heavily on objective results versus subjective results.

We re-evaluate the spine using all of our technology to strategically show someone is getting better not because their symptoms are going away. This is very important in healthcare as most people only care for their health when they are symptomatic but neglect their health when they are asymptomatic.

This past weekend I had the opportunity to go to Milwaukee, Wisconsin to visit one of the top organically   photo 3  grown supplement companies in the World: Standard Process. If you are interested in learning more about their products, which I recommend, then check out Jessica’s article “Which supplements are best for you?”

We arrived at the Standard Process (SP) farm on Friday at 10:00 AM and took a thorough tour through the farm and facility to better understand the efficiency and quality of their products. Everything about the company is contagious from the way the employees clean the machinery to the types of produce they put in their supplements to the passion of each SP worker.

Following the 2-hour tour, our weekend speaker asked the group of 60 chiropractors if we are “playing a bigger game” in our lives. This question intrigued me and sparked many ideas, as I truly believe my life’s purpose is to reeducate people about TRUE healthcare. In today’s U.S. society, we are marketed a different kind of healthcare system, one that has the potential to have the best of intentions but does not always come with desired results. Obviously, if what everyone is doing worked so well, then we would be the healthiest country on the planet, but unfortunately, we are one of the sickest. photo 4

When you look at your life ask yourself, “Am I playing a bigger game?”

The speaker’s message drove the point that most people focus on the outcomes and goals, but they rarely focus on the game itself. However, if people spend more time on the game, then everything else will be a byproduct of playing that game, and success will be a result of each action. photo 2

For example, we set specific goals for our practice, such as the number of new patients we want to accept each month, the number of people who will attend workshops, and the list continues. If we only concentrate on raising these numbers, then our main focus is more so on the outcomes rather than the game, yet we work diligently to ensure that the details of your care are covered every quarter of the game.

This game our amazing staff and myself are playing is “creating energy in people’s lives”. We do this through chiropractic adjustments, compliments, quality customer service, new facilities, best technology, advanced workshops, weekly newsletters, functional nutrition consultations, and even high fives. Our game is to create a healthier energy for you, so you can live the best version of yourself.

One of the other reasons I loved visiting the farm is because of the game they are playing and how well they care for their employees. Here are some of the employee benefits (even with a staff of over 300 people):

1) Free chiropractic care on-site
2) Massages for only $6/20 minutes on-site
3) Discounted acupuncture on-site
4) $450 worth of supplements each month
5) Free gym membership with classes and challenges
6) Subsidized daycare by the company

Standard Process highly values its employees and their personal fulfillment and health. After all, the better the workers play the game and become part of the company’s vision, the better the outcome for everyone involved.  photo 5

My hope for you is that you look at your life (not judging it good or bad) and determine whether you are hanging out in the comfort zone or playing a bigger game for humanity. At times, we have a tendency to stay in this comfort zone, and I am guilty of doing so, as well. However, if you let yourself venture into the experience of playing a bigger game, you might just find that you get uncomfortable in the comfort zone very quickly because your life is set on a different (and oftentimes more exciting) path.

When John F Kennedy told our country, he is going to put a man on the moon in 10 years, he did not know the “HOW”. He was a visionary willing to play a big game and lo and behold, a man gets to the moon. If you know the “HOW” behind your game in life then your game may not big enough.

I would love to hear any feedback and help you find out if you are playing a bigger game in life.

photo 1

How to Choose A Sports Chiropractor

 

If you play sports and are looking for how to choose a sports chiropractor, this article is for you! If you’re looking for a chiropractor who specializes in sports then it is important to think about your goals. Most of the athletes we care for have 2 goals:

  1. Not get hurt and be able to play sports forever
  2. Perform at their optimum potential and be their best athlete

We take these goals into consideration and use our resources to help each patient achieve those goals.

The first thing to look for in a chiropractor who specializes in sports is one who plays sports and is fit themselves. Personally, I have been an athlete my whole life competing in marathons, Ironman’s, crossfit competitions, and other local weightlifting events. The worst advice someone can take is from someone who is not athletic and has no idea on how athletes function.

One of our best athletes Emily Bridgers, top female crossfitter in the Southeast, says “I don’t know how someone who works out regularly does not get adjusted”.

Emily came in feeling great but, upon further review of her hips, she had imbalances and one hip was higher than the other. Through our specialized corrective techniques she was able to balance her hips naturally and is now competing at her highest level while feeling her best.

On July 25th – July 27th she will compute on ESPN in the Crossfit Games in California.

We tell all of our athletes: “If you want to train at an elite level then you must take care of yourself at an elite level.”

This is why chiropractic is a staple for a healthy body as well as adding in other tool such as massage, foam rolling, yoga, and acupuncture. The key to sustained health and longevity is being proactive and taking steps to betterment BEFORE pain shows up.

Your Turn

What are some of your favorite sports to play? Leave comments below!

Protect Your Spine While Travelling

Protect Your Spine While Travelling

As the summer months approach many people will be leaving Atlanta and heading to the beach. As much as an advocate I am of traveling and refreshing, it’s important to make sure you are actively caring for your body. So, for this article we’ll discuss how to take care of your spine while traveling.

Easy Steps to Follow

Many of you who have been through our corrective care program would like to not destroy your spine so here are some simple steps to use while being on that plane and sleeping in hotel beds.

1) Before you get to your hotel request a cervical or memory foam pillow. If your hotel does not have this than it is important to bring your own. These pillows help support the neck while sleeping and maintain its proper curvature, especially for those of you who have corrected their spine at our office in Atlanta.

2) Before leaving your house for the airport make sure to drink a bunch of water and bring healthy snacks. When traveling at high altitude our body becomes dehydrated. It’s important to keep our internal system hydrated and well nourished. Airplane food or convenience store food, for those driving, is not “real” food and has usually been created by man. If it has been artificially created then there is a strong likelihood your body does not know how to process this.

3) Bring lacrosse balls or grab Yoga Tune Up balls from our office and sit on them regularly. Place them on your gluteus muscle and make sure it does not get too tight. It will be uncomfortable for a bit but this means that it is working. Also, place those balls on your back while flying on the plane or driving.

4) Personally, when i travel I like to do at least 1 yoga class while on vacation to help stretch my body and improve energy. There is a great free app for your phone called Omfinder, which tells you where and when all the classes are in the location you will be staying and about the class.

Also, check out YogaGlo.com for videos you can do at your hotel while traveling so you don;t have to leave your resort. However, even though it is convenient to not leave your hotel, it is nice to try new yoga classes such as Stand Up Paddleboard Yoga or Yoga On The Beach or in the mountains.

5) Whether traveling by car or plane, please make sure to create movement in your body and either stop to stand up and stretch or walk around the plane to increase circulation.

Your Turn

Where do you plan on traveling this summer?