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Breathe Easier this Winter

‘Tis the season for coughing, congestion, and the ick! January and February are notorious for the onset of cold and flu season. The irony is that often germs are killed outside in the cold. Inside our homes, work places, and schools is where the germs live! Often times air quality is not as clean as the heater starts running constantly, kicking up dust and taking any humidity out of the air. Mold can also be an issue in the Hampton Roads area. Exposure can be increased when we’re all closed up and avoiding the cold.

It’s important that we do everything we can to keep our airways open and our bodies hydrated. This prevents germs from settling and creating infection. Here are a couple of quick tips to do just that!

Drink Water- People commonly drink less water in the colder months. A nice glass of ice of water just isn’t as appetizing when it’s cold outside. However, our need for water doesn’t change in the winter months! Keeping hydrating helps maintain healthy blood circulation, improves our lymphatic system that fights the germs, and thins any mucous production. How much water should you drink? It’s easy! Divide your body weight by 2 and drink the answer in ounces. For example: a 150 lb person should drink a minimum of 75 oz of water per day!

Sleep with a cool mist humidifier- Increasing the humidity in the air has many benefits, especially in the winter months. Keeping your nasal passages and airways well lubricated can alleviate asthma and allergies and improve sinus health in general. Sleeping in dry air can increase the likelihood of coughing, sneezing, and snoring. Everyone in the room can benefit by adding a humidifier!

Try one of these products today!

doTERRA’s Breathe- Every day, the average adult takes between 18,000 and 30,000 breaths… that’s a lot! The ingredient combination is specifically designed to support feelings of clear airways and minimize seasonal threats. It has a minty, fresh, and airy aroma. Eucaplyptus and Peppermint in particular have high menthol concentration, which is known to relieve respiratory discomfort. doTERRA’s Breathe can be diffused or applied topically.

Get outside- Fresh air does the body good! As mentioned above, germs don’t typically survive outside in the winter. Breathing in fresh air can actually strengthen your immune system. Taking in some sunshine and increasing our Vitamin D levels also improves our immune system. Plus, it’s good for your mental health to get out of the house and enjoy the outdoors!

Rest- Before the power of electricity came to be in every house, people often followed the guidance of the sun to determine their wake and asleep hours. In today’s society, we’re on the go before the sun comes up and after the sun goes down! Our bodies need rest to recover and rejuvenate. Take a few extra minutes to rest this winter and you’ll find your immune system is able to stay stronger longer!

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Chiropractic Subluxation

As chiropractors, we often hear patients explain to us that their pain is due to something being “out”.  For example, it’s common to hear phrases such as “my back went out again”, “my hips are out”, or “I can feel my neck is out”.  Upon examination however, we find that there are other, more accurate reasons causing their symptoms, which give the perception that there is a bone or joint out of place.

Traditionally, when chiropractic was in its infancy over 100 years ago, chiropractors believed that a person’s pain and other disease symptoms were the result of a pinched nerve and interrupted nerve communication within the body that would occur after a spinal bone literally slipped out of position and compressed an adjacent nerve root.  This was known as a subluxation and was represented by a “bone-out-of-place” model that was analogous to a garden hose being kinked, impeding water flow.  Unfortunately, this is an over simplistic explanation. Today’s research has instead replaced this model with a multifactorial evidence-based model which suggests that a person’s symptoms are the result of restricted joint motion and its physiological consequences.

When a patient’s complaints are truly due to a joint problem, we commonly find that their symptoms are because one or several joints are lacking normal motion.  This meets the American Chiropractic Association’s modern view and definition of a subluxation, which is “a complex of functional and/or structural and/or pathological articular changes that compromise neural integrity and may influence organ system function and general health”. These restricted joints can be thought of as getting “stuck” in a certain direction and may result from poor posture, trauma, stress, muscle tension, or disease. When these restrictions occur, there is an inherent biomechanical dysfunction when we try to move or use the involved joints.  This is a type of physical stress which can result in numerous problems.  There will often be inflammation and pain at the joint, muscle guarding or spasm, and adjacent nerve root irritation which together result in the patient’s presenting musculoskeletal symptoms. In chronic cases when a joint is fixated for a prolonged time, it becomes prone to early degenerative changes since the body will begin to lay down more bone and remodel at the areas of abnormal load and stress.  Adhesions may also develop surrounding the joint, as part of this process, and spinal discs may become more narrowed and prone to herniation or other injury. In addition, synovial fluid which lubricates and nourishes the joint’s bony surfaces, becomes stagnant and more viscous.

In the end, joint restrictions should be treated whether there are symptoms present or not and chiropractors are the best professionals trained to identify and correct such problems.  Treatments vary but will often include some form of spinal/joint manipulation that best suits the patient’s needs.  Chiropractic care thereby reduces pain symptoms by restoring normal joint range of motion, lowering localized inflammation, and limiting potential for future joint dysfunction.

Call us today to start Moving Better, Feeling Better, and Living Better! (757) 427-0355

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Understanding Nutrition: Macronutrients

What Do I Need To Know About Macronutrients?

Many people who want to improve their health and lifestyles have become interested in following a macronutrient program. So, what does this mean, and what does it involve? Here, we look at everything you need to know about macronutrients so you can boost your well-being.

What Are Macronutrients?

Put simply, the term macronutrients refers to substances the body needs in substantial amounts to allow for proper function.

The human body requires three different macronutrients – proteins, fats, and carbohydrates. Each one of these supplies the body with energy in calorific form. To eat a healthy diet, you need to consume the right amount of each of the three macronutrients. That amount varies depending on how many calories you consume overall and the best ratio for your body and goals.

How Do You Calculate Macronutrients?

To calculate macronutrients, you need to know the number of calories provided by each.

Fats supply 9 calories for every gram. Proteins and carbohydrates, meanwhile, each supply 4 calories for every gram.

For example, if you eat the recommended daily calorie allowance of 2,000 calories, you can calculate the macros as follows:

  • 30 percent of your diet should be made up of proteins.
  • 40 percent of your diet should be made up of carbohydrates.
  • 30 percent of your diet should be made up of fats.

In a 2,000-calorie diet, that means 600 of your daily calories should consist of proteins. Another 800 of your calories should consist of carbs. The remaining 600 calories in your daily diet should be made up of healthy fats.

Let’s translate those figures into weights. Take the 600 and 800 calories and divide them by the 4 calories per gram that protein and carbs provide, respectively. This translates into 150 grams of protein and 200 grams of carbs. Now, let’s divide the 600 calories of fat by the 9 calories per gram that fat supplies. The result is 66 grams of fat.

Therefore, you should be eating 200 grams of carbohydrates, 150 grams of proteins, and 66 grams of fat every day. At least, as long as you consume 2,000 calories every day. You will, of course, need to adjust these figures to suit your own daily calorie intake.

Why Should I Count Macros?

There are a number of benefits that come with counting macronutrients. Here, we look at five of the top advantages that this eating plan offers:

  1. A lot of people find it difficult to stick to a healthy eating plan because of restrictions. However, counting macronutrients allows you to include your favorite snacks while still reaching your fitness and wellness goals.
  2. When you count macronutrients, you also have the flexibility to eat out with friends. Strict eating plans make it hard to eat at a restaurant or friend’s house. Counting macronutrients, meanwhile, allows you to track the food you’re eating and accommodate it into your diet.
  3. Perhaps the greatest benefit of counting macronutrients is you will become more aware of the nutritional value of food. You’ll pay more attention to the type of foods you consume and enjoy a more balanced diet as a result. Calorie-counting regimes focus only on the total calorific value of the foods eaten. This means you could make poor choices. For example, 100 calories of chocolate and 100 calories of chicken have the same total calorific value. However, they have very different nutritional values. When you count macronutrients, you make healthier choices when it comes to meal preparation. This helps you to not only maintain a healthy body weight but also to improve your overall wellness.
  4. Counting macronutrients will also help you to maintain your energy levels. By ensuring your daily eating plan includes all the key nutrients, you’ll avoid energy spikes and crashes.
  5. The greatest thing you’ll take away from a macronutrient counting eating plan is that it really works. When you give your body the right nutrients in the correct proportions, it will function at an optimal level. You’ll feel fitter and healthier, and you’ll find it easier to maintain a healthy body weight.

How Is Macronutrient Dieting Different From Regular Dieting?

Macronutrient dieting is different from standard calorie-controlled diets because it doesn’t rely on a one-size-fits-all approach. Everybody has his or her own target macronutrient ratio. You can consult with a professional or utilize an online macronutrient calculator to determine the best macronutrient ratio for you. It will depend on your medical history, personal activity level, health goals, and body type.

As you progress with your diet, your needs may change. In this case, you can adjust your macronutrient ratio to suit the needs of your body at the time. This makes this type of diet a much better alternative to other forms of weight-loss diets.

Switching to a macronutrient dieting plan can help you to achieve your health and wellness goals. It will also enable you to live a better lifestyle. Dr. Amanda can help guide you on this journey, call us today to schedule a nutrition appointment! (757) 427-0355

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Massage, Chiropractic, or Both?

Do you ever wake up in the morning with a “crick” in your neck?  Have you ever dropped your car keys and feel that “pull” in your back as you bend over to pick them up?  Do you suffer from chronic restricted joint mobility?  If you experience anything like those examples, Body Logic is the place to call!  But what if you don’t know what you need or where to start? Here’s a quick breakdown of how we can help…

Massage

The definition of massage is the rubbing and kneading of muscles and joints of the body with the hands, especially to relieve tension or pain. Massage, when performed by a licensed massage therapist for therapeutic purpose, is a great modality to support and improve muscle function.  Utilizing different techniques, we are able to offer patients the amazing benefits of massage.  A few of these benefits include: relieving stress/anxiety, management of chronic pain, improved circulation, enhanced exercise performance, and overall improved quality of life.  Whether you have a specific problem area in the body or the need for overall relaxation, our massage therapists will cater to your needs.

Chiropractic

The definition of chiropractic is a system of complimentary medicine based on the diagnosis and manipulative treatment of misalignments of the joints, especially those of the spinal column, which are held to cause other disorders affecting the nerves, muscles, and organs. Chiropractic, when performed by a trained and licensed physician, is a great modality to support both musculoskeletal and nervous system function.  Treatment can be utilized for acute injuries such as a slip or fall, a motor vehicle accident, or a herniated disc.  Treatment can also be very beneficial for chronic conditions such as overuse injuries, degenerative/arthritic changes, or long-term reduced range of motion.  It is absolutely amazing all of the different ailments that chiropractic care can positively impact.

The Combo Effect

When used in conjunction with one another, the combination of massage and chiropractic can be extremely effective to improve the body’s overall performance.  We have many patients that have found a combination that works best for them.  Some have a massage and chiropractic treatment (adjustment) in the same day. Depending on the doctor’s recommendations, it may be more beneficial to have the massage first, followed by an adjustment. The benefit to having your massage prior to your adjustment is that it can be easier to manipulate the joints after the muscles have relaxed.  On the other hand, it may be more beneficial to have your adjustment before your massage.  Some people find this to be a more relaxing method for themselves.  Another option is to alternate between massage and chiropractic.  For example, getting a massage and an adjustment monthly can be a great form of “maintenance care” for the body. (click here to check out our massage membership program!)  Alternating treatments every 2 weeks can accomplish just that!  Remember, each individual person and their body is different.  We encourage you to discuss your specific needs with one of our doctors to determine your best course of care.

Where do I start?

If you are new to both massage and chiropractic, we recommend starting out with a Chiropractic initial examination with one of our doctors.  We perform a thorough health history and physical examination to determine the best course of care, which may include both chiropractic and massage!  If you are familiar with both treatment options, we encourage you to listen to what your body needs. The doctors and massage therapists work closely together.  Sharing your health goals with your provider can be very helpful so we can guide you in the right direction to help you achieve those goals! Call us today (757) 427-0355, or check out our website to schedule an appointment today!

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Essential Oils: Lemon

Lemon is one of the top selling essential oils on the market.  Lemon is extremely versatile with its many uses and benefits. The purifying and cleansing power of lemon oil can be used for the health benefits. It can also be used as a non-toxic option for cleaning!  Similar to other citrus oils, lemon provides an uplifting aroma that can help energize and invigorate your home. Another great quality of lemon essential oil is the low cost. Pick up a bottle of doTERRA’s Lemon essential oil today and try these amazing uses!

Add Lemon oil to your water for a refreshing taste or as an alternative to sodas and sugary drinks. When taken internally, Lemon oil can also naturally cleanse the body and aid in digestion. You can even add a drop of Lemon oil and sliced fruit to your water for a delicious infused flavor. Only use glass water bottles when putting essential oils in your water.

Black grease on your hands from working in the garage? Give your soap a little extra cleaning power by adding a few drops of Lemon oil to your soap mixture, and give your hands a good scrub.

Diffusing Lemon oil will help cleanse and purify the air and surfaces in your home. Whether you are trying to eliminate airborne odors, or just like to keep your house smelling fresh, bright, and clean, Lemon is an optimal choice for diffusing—on its own or in a diffuser blend. Looking for a good Lemon oil diffuser blend? Add 2 drops of Lemon, 1 drop of Lime, 1 drop of Lavender, and 1 drop of Rosemary to your diffuser for a “Clean Summer Kitchen” aroma.

The cleansing and preserving qualities of Lemon make it the perfect oil for maintaining your furniture. By adding a few drops of Lemon oil to olive oil, you can create your own non-toxic furniture polish at home. When applied to furniture, Lemon oil leaves a clean shine, prevents fine wood finishes from drying out, and can replace lost moisture in antique woods as it penetrates worn finishes. When trying this polish on your own homemade furniture, always apply the polish in an inconspicuous spot before applying it to the entire piece. Check out doTERRA’s Wood Polish DIY to learn how to make your own.

Lemon oil is a great remedy for the early stages of tarnish on silver and other metals. Simply put a couple drops of Lemon oil on a cotton ball, and rub on the tarnish to bring back the natural beauty of your metals.

Lemon oil can help exfoliate your skin. When incorporated into your skincare routine, Lemon oil can help give your complexion a refreshed, healthy looking glow. To make your own homemade exfoliant scrub, combine 4–5 drops of doTERRA Lemon essential oil to a small amount of oatmeal and water. As you apply the Lemon oatmeal scrub to your skin, you will feel the cleansing and refreshing properties of Lemon oil working to exfoliate and clean your skin.

If seasonal changes start to bother you, try taking Lemon internally to assist with seasonal respiratory discomfort. When taking Lemon essential oil internally, dilute one drop in 4 fl. oz. of liquid in a glass cup.

Here are a couple more DIY recipes that will help you enjoy your new bottle!

Rosemary Lemon Hummus

Sauteed Brussel Spouts and Asparagus

Garbage Disposal Refreshers

Remove Permanent Marker

 

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New Classes for 2019!

Detoxify & Purify Your Body!

Tuesday January 8, 2019 from 6-7 pm

Looking for a healthy start to the New Year? Dr. Amanda will be explaining all of the different ways our bodies are exposed to toxins, how those toxins cause damage, and what we can do to eliminate the toxins. Leading a healthy lifestyle isn’t easy. Everybody is different and we will help you determine which Standard Process program is best for you! The programs have changed the lives of many, join us so you can get started! Class size is limited, so click here to sign up today!

 

Fascial Release: Why you need it, and how to do it!

Tuesday January 22, 2019 from 6-7pm 

Come learn about what fascia is, how everyday life impacts it, and how you can treat it on your own at home. This interactive class will overlap with, and build on, Dr. Scott’s previous class on foam rolling. It will also demonstrate several other treatment options for releasing fascial adhesions. Please wear comfortable shoes/clothes. Class size is limited, Click here to sign up today!!

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2019 at Body Logic

We would like to wish everyone a Safe, Healthy, and Happy New Year! Call us today to schedule your next adjustment, massage, or nutrition follow up so you can keep Moving Better, Feeling Better, and Living Better in 2019! (757) 427-0355 or send us a message through our website by clicking here

 

As of January 1, 2019 we will no longer submit claims to United Healthcare and Aetna insurances. We have always been out-of-network with these insurance companies, however we were submitting claims on the patients’ behalf. As a result of changes to healthcare over the last few years, it is no longer cost-effective for us to submit claims for which we are not reimbursed. Payment for most patients with these insurances will not change. If you have any questions please contact our office at (757) 437-0355 and speak with our office manager, JoEllen.

Reminder that our massage prices have increased as of January 1, 2019. Please click here for more details 

Be on the lookout for our upcoming Valentine’s Day gift certificate sale! Receive $10 off any 60 minute massage, or $15 off any 90 minute massage.