Leave Health to Choice, Not Chance

Leave Health to Choice, Not Chance

Today, I want to discuss health plans with you. And no, I’m not talking about your insurance health plan here. I’m talking about a real, legitimate plan of action for your individual health. Do you currently have a plan that you’re following this year to be healthy? For most people the answer is no. The good news is, it’s not your fault. As Americans, we’re trained to put more thought into planning a vacation than into planning our own health. We make plans for where we’re traveling, who we’re traveling with, what our budget will be, what we want to see, what we want to do, etc.. Usually, this is all planned out well in advance.

Imagine the potential if we put that same intention into our own health. We would be way ahead of the curve, when it comes to true health. I know getting started can seem overwhelming and frustrating. Well here’s the good news, we’re going to show you the exact steps you can take to get started on the right path.  

STEP 1

The first and most important step in getting started with a health plan is, as Steven Covey author of The Seven Habits of Highly Effective People suggests, to “begin with the end in mind.” This is absolutely critical. In order to get started on a health plan, you need to have an end goal in mind. Whether that may be to think clearer, feel younger, have more energy, eliminate pain issues, reduce the effects of aging, or simply improve the overall function of your body, a clear and definitive end goal is a must.

STEP 2

Once you have your target set, write it down. The act of simply writing down your goal, takes it out of your mind and makes it tangible and real. You can touch it, you can see it, and you’re one step closer to realizing it. This step will help you enforce a stronger focus on the outcome. Allowing you to get the wheels turning to figure out the smaller details and steps you will take to accomplish your goal. Once you have the main goal set, you can start to work out the details by setting your monthly, weekly, and daily rituals. As you work on the outcome, you will begin to develop habits that will make your goals easier to obtain.


You have the power to leave health to choice just by following a simple plan and committing to it. Don’t leave your health to chance. Be proactive and make 2017 your healthiest year yet!

 

Chiropractic for Musicians

Chiropractic for Musicians

Since Vibrance Family Chiropractic is based in Nashville, or Music City, we want to make sure all of our talented musicians here in town are staying healthy and able to play/sing to the best of their ability!

Chiropractic care is essential for musicians. Playing instruments or singing in the same position, using specific muscle groups for hours, can put a lot of strain on your body. Over time that strain can start to cause shifts in your bones and place pressure on the nerves, resulting in a misalignment of the spine. Misalignments restrict your body’s ability to perform at it’s best level, and can cause you to experience pain and discomfort. All things you don’t want to have to deal with when playing music.

Think of your body as if it’s an instrument. Do you tune your instrument to get the best sound out of it? Well, your body requires the same treatment. Chiropractic adjustments are like a tune up for your body, restoring alignment in your spine, thus allowing your body to properly function at it’s best level.

When you free your body from nerve interferences and blockages, you’ll start to see an enhanced performance, more energy, and the ability to practice more efficiently and effectively.   

Some of the specific issues chiropractic helps musicians with includes the following:

  • Low Back Pain
  • Neck Pain
  • Carpal Tunnel
  • Vocal Cord Strain
  • Hand, Wrist, & Finger Pain
  • Shoulder & Elbow Pain

Several of our staff members are actually musicians, so we have a very good understanding of how to help musicians with their health. We recommend every musician receive a chiropractic assessment, even if you feel like you’re not in pain or the pain is minimal. What often happens, is a nerve interference can be building up pressure in your body for a very long time without you ever knowing it. Once you reach the point of pain, that usually indicates that the pressure has become severe. Pain is a warning sign that something is not right. That’s why we recommend a proactive approach to spinal health rather than reactive. It’s much easier to maintain a healthy body than it is to bring a body back from severe damage.

The first step in being proactive with your spinal health is to take get evaluated. If you’re a musician in Nashville, come check us out. We currently have two locations in the Nashville area, East Nashville and RivergateWe’d love to help you feel energized, healthy, and ready to take on the music world!

Chiropractic for Athletes

Chiropractic for Athletes

Did you know many of the top athletes in this country are under chiropractic care? Do you know why many of them choose chiropractic? Because chiropractic care helps optimize and enhance their athletic performance, while also reducing the risk of serious injuries.

Whether you play sports professionally or recreationally in Nashville, the fact is, sports can be incredibly strenuous on the body. It doesn’t matter if you play football, basketball, baseball, tennis, track, soccer, dance, etc., all sports can put immense stress on your spine and entire body. Often times, what we see happens to athletes, is they will have a subluxation or misalignment in the spine that goes unnoticed or ignored for a very long time until it causes an injury to occur. We all know that sometimes all it takes is that one crippling injury to destroy your athletic career, which is devastating and something we never want you to experience!

That’s why it’s incredibly important to take a proactive approach rather than reactive with your spinal health. We know it can be tempting to take pain relievers as a means to temporarily avoid pain just to make it through a game or practice. But doing that over time can turn what may have been a minor injury into something much more serious. Chiropractors work to constantly keep your body in proper alignment, so that it can perform at it’s optimal level, function better, and avoid serious injury.

Aside from preventing serious injuries, receiving chiropractic care on a regular basis has a number of other great benefits for athletes. Restoring function to the body can help athletes with the following:

  • Balance
  • Coordination
  • Agility
  • Range of Motion
  • Joint Health
  • Faster Recovery Time from Minor Injuries

Partaking in the sports you love should be enjoyable. Optimize your athletic performance with chiropractic. To meet with one of our skilled chiropractors, feel free to schedule an appointment at one of our locations, East Nashville or Rivergate.

Chiropractic for Wellness Care

Chiropractic for Wellness Care

Many people assume that you only go to the chiropractor when you’re feeling in pain or threw out your back. While yes, chiropractic does help eliminate pain, it can also be used as part of an overall wellness lifestyle.

When aiming for overall health and wellness, your body needs to be functioning at 100%. Your nervous system is the core system of the body that controls every function and organ. Chiropractic helps keep the nervous system operating smoothly, thus allowing for you to achieve and maintain optimum health and wellness.

Maintaining a healthy nervous system should become a norm much like maintaining your car, teeth, fitness, or family. It’s just as important, if not more than most of those things because a healthy nervous system, helps improve quality of life and can prevent injuries and other serious conditions from occurring. When you’re healthy and don’t have pain or disease restricting you, you’re generally able to get more out of life.

So if you’re looking to be the healthiest you possible and feel amazing, than we suggest adding chiropractic care to your routine. You’ll have more energy and feel more vibrant. Our motto here is, to Live, Thrive, Vibe. We want people to feel their best. Chiropractic coupled with exercise and healthy nutrition makes for an amazing combination of overall health and wellness.

Take control of your health today. Don’t wait until you’re sick or in pain to start doing something. There is never a better time than now to begin focusing on living a healthy lifestyle everyday! For more information about our chiropractic offices, feel free to check out one of our two locations, East Nashville or Rivergate.

Free Your Body from Stress

Free Your Body from Stress

Stress…unfortunately just about everyone experiences it in some way or another, and it’s literally killing us. Did you know that 3 out of 4 visits to the doctor are from stress-related illnesses? And that stress is a basic cause of 60% of illnesses and diseases? That’s pretty alarming. Not to mention, stress significantly increases your chance of heart disease, heart attacks, and strokes.

Nothing good can come from chronic stress. Period. And we need to do something about it. Obviously there are certain things life just throws your way that are out of your control and can add significant stress to your life. But, often times there are daily habits and routines you can work into your life to help you at least minimize stress.

Below are a few of our recommendations to help you free your body and mind from unwanted stress. If you already do some of these, great, if not, we definitely suggest giving them a try or finding what works best for you. Living a stressful life is simply not worth it, and we want to help you improve your quality of life.

Yoga

A regular yoga practice can significantly help you reduce stress and anxiety. Yoga combines physical poses, focused breathing, and meditation, which makes for a powerful mind-body connection. This combination can help you strengthen and stretch your body, quiet your mind and help you focus on the present moment instead of worrying about the future. It’s been an effective tool for many to help refocus the mind and gain better control of stress.

If you’re looking to try a relaxing yoga class, we offer a free class at Vibrance every Wednesday from 6pm – 6:45pm. It’s very basic and a wonderful way to unwind after a stressful day at work. Come try it out sometime!

Regular Chiropractic Adjustments

Chiropractic care can help your body have a healthier response to stress. Constant stress wears down the body tremendously. When we’re stressed, it causes our bodies to tense up, especially in areas such as your neck, shoulders, back, or even in the form of headaches or stomach aches. Long term tension from stress can have a negative impact on your overall mood and energy as well.

Chiropractic helps relieve that physical build up of tension to allow your body to better recover from stress and respond healthier to future stress. Often times, many individuals find that chiropractic adjustments provide a great sense of relief instantly following the adjustment. If you’re someone who is consistently under a significant amount of stress, we suggest you stay on a regular chiropractic plan. The regular adjustments will help your body stay healthier, which in turn will help your mind be healthier.

Consistent Exercise

As you’re all hopefully aware, exercise helps your body stay physically fit and helps fight disease. When you exercise, you release endorphins. Those endorphins are chemicals from the brain that actually act as natural pain killers and give you a euphoric feeling, which can lessen the negative effects of stress. When you exercise regularly, you may start to see that your sleeping has improved, you’re in a better mood, and you have more energy. Since stress can worsen your sleeping habits and energy levels, it’s vital to stay active to prevent stress from wearing you down completely.

Hot Baths w/Essential Oil

Hot baths with epsom salt and relaxing essential oils such as lavender oil, are amazing for helping your body and mind be at peace. Water can have a very calming effect on the mind and helps soothe any tension in your body and muscles.

We’re here to help you manage your stress. If you have further questions about managing stress, feel free to give us a call at 615-915-1255. 

 

Sources:
The American Institute of Stress
Mayo Clinic

 

 

3 Reasons to Jump in the Pool

3 Reasons to Jump in the Pool

Who finds themselves at the pool or the lake every weekend to escape the hot Nashville heat? We most definitely do at Vibrance! Swimming is incredibly refreshing and a must in the summer time. As an added bonus, swimming is also a great form of exercise and very beneficial for the body.

Here are three more reasons to add swimming to your list of summer to do’s (if it’s not on there already).

1) Good for Your Joints

Swimming is one of the best low impact forms of aerobic exercise.  Because swimming doesn’t place intense pressure on your joints, it reduces the stress on joints that you could otherwise experience while running or doing other high impact workouts. Plus, the low stress can help your body handle a longer workout.

Not only does swimming reduce stress on the body, but it also builds up your muscles around the joints to help make you stronger. If you suffer from regular joint pain, are recovering from an injury, or have arthritis or osteoporosis, than swimming is really one of the best forms of exercise for you. It allows you to exercise regularly without being in pain. And, water has a very calming and soothing affect on your joints and muscles, which is an added bonus.

2) Boosts Your Mood

Studies have actually shown that water-based exercise like swimming can reduce depression and improve your mood. As we know, exercise in general releases endorphins, which significantly give a boost to your mood. Swimming is a smooth form of exercise that requires you to stretch and lengthen the body, while also following a certain breathing cycle. The overall repetitive nature of swimming has been shown to have a relaxing and calming effect on the mind similar to when one practices yoga.

3) Works the Entire Body

The great thing about swimming is that it works all of your muscles. In order to swim laps and keep your body afloat through the water, you have to use all of your muscles. From your abs, to your legs, arms, shoulders, and feet, all major areas of the body are working. Not to mention, swimming is beneficial for your heart and lungs. Also, because of the range of motion used to swim, your flexibility will improve with regular swimming workouts.

 

You really can’t go wrong with a good workout in the pool. If swimming isn’t part of your exercise routine, maybe try adding it this summer. It will feel amazing in the heat and help your entire body get leaner and stronger! 

 

Sources:
Pysch Central

 

Healthy Grilling Options

Healthy Grilling Options

Who loves cooking burgers and hotdogs on the grill in the summer?? We sure do!  However, as we all know, burgers and hotdogs are not the healthiest of foods to consume. But the good thing about cooking on the grill is, the variety of meals you can prepare is plentiful. From vegetables, to meats, to fish, to even desserts….the options for dishes are endless. There are plenty of healthy options as well, which is what we’ve provided you with below.

We found several grilling recipes online that sounded pretty tasty and are healthy too. Take a look and try some out! Let us know your favorites.

Greek Lemon Chicken Skewers with Tzatziki Sauce
Check out Recipe Runner for the full instructions.

Greek Chicken SkewerGreek Lemon Chicken Skewers

1 1/2 pounds chicken breast, cut into approximately 1 inch cubes
3 tablespoons fresh lemon juice
1 tablespoon red wine vinegar
1 tablespoon extra virgin olive oil
2 cloves of garlic, minced
2 teaspoons dried oregano
1/2 teaspoon dried parsley
1/2 teaspoon coriander
3/4 teaspoon kosher salt
1/8 teaspoon black pepper

Tzatziki Sauce

1 cup peeled and diced English cucumber, about 1/2 of a cucumber
1 1/2 cups plain non-fat Greek yogurt
Juice of half a lemon
1 heaping tablespoon chopped fresh dill
1 teaspoon grated garlic
1/2 teaspoon kosher salt
Black pepper to taste

Source:  http://reciperunner.com/greek-lemon-chicken-skewers-tzatziki-sauce/

Grilled Peaches with Cinnamon Honey Ricotta
Get the Full Instructions from Recipe Runner.

Grilled Peaches
Ingredients

4 peaches, halved and the pit removed
3/4 cup part-skim or whole milk ricotta
2 teaspoons honey, plus more for drizzling on top
1/2 teaspoon ground cinnamon, plus more for sprinkling on top
1/4 teaspoon vanilla extract

 Source:  http://reciperunner.com/grilled-peaches-cinnamon-honey-ricotta/

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Grilled Salmon with Mango Salsa
Get the Full Instructions from Creme de la Crumb.

Ingredients

Grilled Salmon4 6-ounce salmon fillets
1 teaspoon garlic powder
1 teaspoon chili powder
salt and pepper to taste
juice of 1 lime

Mango Salsa

2-3 mangos, diced
½ red pepper, diced
½ red onion, diced
1 small jalapeño, seeded and finely chopped
¼ cup packed cilantro leaves, roughly chopped

Source:  http://www.lecremedelacrumb.com/2015/07/grilled-salmon-with-mango-salsa.html

3 Health Tips for Your Outdoor Summer Activities

3 Health Tips for Your Outdoor Summer Activities

1)  Protect Your Back

Whether you’re an avid gardener who is frequently carrying mulch, weeding, or planting, or you’re a camping enthusiast who is setting up camp, collecting firewood, and hiking on the weekends, protecting your back is essential. We wouldn’t be doing our jobs if we didn’t remind you of this fact!

One of our biggest recommendations for protecting your back, is to use your legs when lifting, not your back! This concept can be applied to a wide range of activities you may partake in this summer. The proper way to lift heavy objects is to use your legs, keep your abs tight, and your back straight. This will help you avoid throwing out your back!

After a day outside, it’s always a good idea to do some basic stretches as well to help relieve any back pain or tension you may have acquired. Here are a few beneficial stretches for your back:

  1. Lay flat on your back. With hands behind knees, gently bring both knees to your chest and hold. You can also gently rock side to side.
  2. Twist. Lay flat on your back. Pull one knee into chest. Place opposite hand on the side of your knee. Cross knee over the opposite side of your body for a spinal twist. Other arm lays out to the side and look in the opposite direction of your twist.
  3. Hamstring Stretch. From a standing position, bend down towards the ground from your waist. Keep a micro bend in the knees. Aim for reaching your arms towards the ground, but do not strain yourself to do so. Only go to your limit.
  4. Cat-Cow Stretch. Start with your hands and knees on the floor in a tabletop position with a neutral spine. First, exhale and round your spine up towards the ceiling pulling your belly in (like a cat stretching). On the inhale, arch your back and let your belly drop to the floor, while gazing upwards (cow pose). Continue moving from cat to cow until you feel stretched enough.

2)  Natural Bug Spray

There are many aspects of summer we greatly enjoy, but one thing that’s not at the top list of our is BUGS and their itchy bites they so generously like to give. Mosquitoes, ants, ticks…these pesky bugs can be quite the pain when trying to enjoy the outdoors. For many, the solution is to grab that bottle of name brand bug spray to fend off those nasty buggers. However, many sprays are often filled with harsh ingredients like DEET.

DEET is actually a pesticide. Products with DEET are all labeled advising users to do the following:  wash it off immediately when returning indoors, avoid using it under clothing, avoid over application, do not spray indoors, and do not apply to wounds or irritated skin. Those are a lot of warnings for something marketed as your best defense again insects. Personally, we would rather not spray ourselves with pesticide. Now, we’re not saying you should discontinue your use of bug spray entirely, but rather we recommend you at least look into some of the more natural products and give them a try. There are plenty of options available these days.

Most natural food stores usually carry organic and DEET free bug sprays. If you’re feeling extra motivated, you can even make your own! We tested out our own bug spray last summer and it worked pretty well. You just typically have to apply it more frequently. Check out the recipe below.

Natural Mosquito Repellant:  Bug Spray

16 oz spray bottle
15 drops lavender oil
1/4 cup fresh squeezed lemon juice
3-4 tbsp vanilla extract
water

Add lavender oil, lemon juice, and vanilla extract to spray bottle. Fill the rest of the 16 oz bottle with water. Shake bottle to combine. Mixture is ready for use!

**Since there is fresh lemon juice in the mixture, keep in the refrigerator when you can. This will need to be replaced more frequently because of the fresh ingredients, but it smells great and is not sticky!

3)  Check Your Sunscreen Labels

Unfortunately, these days we not only need to read our food labels extensively, but we also need to be checking the labels on our body products. Harmful ingredients can be found in an alarmingly high number of products, including name-brand sunscreens.

With skin cancer on the rise, it’s important to be safe with your skin, especially in the summertime. If you’re going to be in the sun for long periods of time, you definitely need to have some protection on your skin. However, you can still protect your skin from burning without using products that contain harsh ingredients. There are many options of natural sunscreens available today.

Let us explain why we would go the natural route and avoid many of the major sunscreen brands. First of all, there are two types of ingredients in sunscreens, mineral and chemical filters. Sunscreens with chemical filters typically include ingredients such as oxybenzone, octocrylene, homosalate and octinoxate. Oxybenzone is the most common ingredient found in many sunscreens and one you want to avoid. It can penetrate the skin, disrupt hormones, and cause skin allergies. You typically want to look for mineral sunscreens which include zinc oxide and/or titanium dioxide. These are much safer and do not penetrate the skin like oxybenzone.

To find quality natural sunscreens, the Environmental Working Group provides lists each year of natural sunscreen products for adults and children along with price ranges and ranks for their safety/effectiveness. It’s a good place to start when looking for a new sunscreen. Also, many natural food stores will carry these kinds of products, so they’re readily available and easy to find!

Take these tips into consideration while enjoying your favorite summer activities! As always, we want to help you stay healthy and happy!

 

Sources:
https://www.epa.gov/insect-repellents/deet
https://www.ewg.org/sunscreen/report/the-trouble-with-sunscreen-chemicals/

Food of the Month:  Zucchini

Food of the Month: Zucchini

One of the reasons we love zucchini is because it’s incredibly versatile. You can use it in soups, serve it as a side dish, or spiralize it into noodles (our favorite). It’s incredibly easy to prepare. Not to mention, it’s low in calories and carbs, but rich in beneficial nutrients such as potassium, fiber, Vitamin A & Vitamin C, and B-complex vitamins.

Because of it’s potassium content, zucchini can help improve cardiovascular health. Potassium helps lower blood pressure and counter the effects of foods with a high sodium content. If you’re looking to shed a few pounds, zucchini is a great option to include in your diet. It’s vitamins and minerals can help regulate insulin levels and as mentioned previously, it’s very low in carbs and calories. Plus, if you’re a pasta lover, you can substitute zucchini noodles for pasta (try the recipe below!).

When buying zucchini, look for smaller to medium sizes because those typically hold more flavor. Also, the darker the green color of the zucchini, the better. The darker color signifies greater nutrients. Since zucchini doesn’t have a super tough skin, you definitely want to purchase organic zucchini.

If you’d like to incorporate zucchini into your next dinner, below you’ll find a current favorite recipe of ours, zucchini noodles with avocado pesto sauce. It’s filling, healthy, tasty, and really easy!

Zucchini Noodles with Avocado Pesto Sauce

2-3 Zucchini
1 avocado
1/2 cup pecans
1/4 cup fresh basil
1 cup spinach
1 clove garlic
Fresh lemon juice (to taste)
Salt & Pepper (to taste)
Olive Oil
3/4 cup hot water (or pasta water if using regular pasta for this dish)
Fresh grated parmesan

Directions:
For the zucchini noodles:
Use a spiralizer to make zucchini noodles. If you don’t have a spiralizer, you can use a julienne peeler or vegetable peeler, but the spiralizer is the easiest and fastest way to make the noodles. Plus, they come out looking just like pasta noodles. Some individuals prefer peeling the skin before spiralizing, which is an option. Once the noodles are made, I like to salt them and let them sit in a colander for 20min or so to let some of the excess water out. Then blot with a paper towel. Saute zucchini noodles to your liking for tenderness in a little bit of olive oil.

For the avocado pesto sauce:
Combine the avocado, pecans, water, lemon juice, basil, spinach, garlic, salt & pepper, and dash of olive oil in a blender or food processor and blend until smooth and creamy. It will be a thicker sauce. If you need to thin it out more, just add extra water.

Top the zucchini noodles with the avocado sauce and some freshly grated parmesan and you’re ready to go! We also typically add sauteed chicken to this dish, which makes for a very tasty addition! You can really be creative and add more vegetables if you like. Roasted cherry tomatoes also go nice as a topping on this dish.

We hope you enjoy!

 

Sources:
http://draxe.com/zucchini-nutrition/
http://foodfacts.mercola.com/zucchini.html

Hydration Station

Hydration Station

Have you ever noticed that when you walk into a grocery store, you are frequently bombarded with infinite options of sodas, energy drinks, sports drinks and sugar filled coffee beverages? Or while eating out at restaurants, you are often offered a “coke”? Why not a water? Have we gotten away from the importance of drinking clean water?

Water is life’s essential liquid! The average person can go about a month without food, but only about a week without water. Even though bottled coffee beverages, sodas, sports drinks and energy drinks contain water, they are also typically filled with caffeine, sugar, fructose, and artificial ingredients, all of which can dehydrate you. Studies show that when you are dehydrated, you may experience increased anxiety, feel sluggish, suffer from a headache, or find yourself to be extra irritable.

To prevent yourself from becoming dehydrated, you first need to figure out how much water is right for your body. Since we’re all different shapes, sizes, and weights, we all have different amounts of water necessary for our bodies. A general guideline you can use is to take your body weight and divide it by 2. The resulting amount is what you can aim to drink as your minimum amount of water in ounces. For example, if you weigh 100 lb., then your minimum water consumption can be 50 oz., but more may be needed if you are very active or outside in hot temperatures. It’s really best to pay attention to your body and look for signs of dehydration, such as fatigue, darker urine, low energy, or feelings of thirst.

Water Glasses

Keeping your body hydrated can have tremendous health benefits for your body. Did you know that drinking ample amounts of water everyday can decrease your chances of disease and cancers? And, that it also reduces joint and/or back pain? Overall, water helps your body function properly, flushes away harmful toxins, and keeps you energized.

Vibrance staff member, Elizabeth, is a big advocate for proper hydration. She recently made a commitment to improve her water intake.

Here’s what she has to say about her experience,

“I recently decided to cut out all sodas and drink a gallon of water a day. As soon as I wake up in the morning, I drink a glass of water to flush out toxins, kickstart my organs, and rev up my metabolism! At first, it was challenging, but after a week I no longer craved caffeine and felt more energized than ever! Plus my bowel movements have been more regular!”

Lemon Water
To stay on track with your daily water intake, we suggest
carrying a glass water bottle with you everyday to help you measure the amount you’re actually drinking. If you’re someone who loves flavor in their water, then consider adding natural flavors yourself. You can add fresh fruit to your water to give it a little extra taste.

We challenge you to make a conscious effort to eliminate sugary drinks and consume more water! Once you make it a routine, it becomes a habit. We promise your body will thank you for helping it feel much more energized and refreshed!

 

Sources:
http://articles.mercola.com/sites/articles/archive/2014/12/15/drinking-enough-water.aspx
http://www.nlm.nih.gov/medlineplus/ency/article/000982.htm
http://www.webmd.com/diet/6-reasons-to-drink-water

https://www.organicfacts.net/health-benefits/other/health-benefits-of-drinking-water.html