Plan meals for the week– Whether you plan the entire week’s menu or you like to decide on the fly, you must have the ingredients in your house ahead of time. Frequent shopping is opportunity for impulse buys and excuses for eating out. Keep a running grocery list throughout the week and pick a day of the week that you can consistently maintain as your shopping day.
Use the same ingredients for multiple meals- Vegetables should comprise the majority of our meals. You can create multiple different flavors using herbs, spices, and sauces. For example: Cut up chicken, peppers, onions, carrots, broccoli as the base ingredients. You can make an Italian stir fry using a simple Italian seasoning. Or you can make an Asian stir fry and add some garlic, MSG-free soy sauce, ginger, and crushed red pepper.
Cut veggies ahead of time- I repeat, vegetables should comprise the majority of our meals. Need to save a few pennies? buy whole veggies and cut at home. In a crunch for time? buy pre-cut veggies on the go. Favorites in our house include sweet peppers, carrots, cucumber, and broccoli. Having cut up veggies available make you much more likely to grab those for great snacks too!
Use your freezer– Low key weekend ahead? Watch for sales, especially for meat products, and pick up some extra groceries to prepare freezer meals for another time. Busy week ahead? Pull out those pre-made slow cooker or instant post meals for the week. Click here for some healthy freeze-ahead meals!
Travel with snacks- Whether you’re a busy professional or a mom managing the kids’ schedules, you will likely find yourself in the car frequently. Have a bag ready with fruits, nuts, and waters. This will prevent the urge to stop for fast food or convenience store snacks.
Sit up tall. Roll your shoulders back. Lift your chest. And take a deep breath in. Do that 3 more times. How do you feel?
In general, we are frequently under-utilizing the power of taking in a full breath of air. Proper inhalation provides a significant amount of oxygen to circulate throughout the body for muscle activity, brain function, and the list goes on. In some cases, there’s an underlying condition like COPD or asthma that inhibits proper breathing mechanics. Or, it can simply be chronic stress and poor posture that prevents deep inhalation. In many cases, massage can help relax the chronically tight muscles and facilitate the expansion of the rib cage to promote deeper breathing.
In order to address the muscles involved in breathing, the massage therapist may focus on the muscles in the front of the neck and shoulders. These are referred as the accessory breathing muscles. For example, the scalene muscles in the front and side of the neck help lift the first couple ribs for greater lung expansion. Other muscles contract to pull on other areas of the chest and back to help fill the lungs with air. To address these other areas, the massage therapist may spend more time along the rib cage and around the mid-back area.
If you perform the short exercise in the beginning of the article, you’ll notice that simply changing your posture promotes taking in a deeper breath. Today’s common posture includes shoulders that are rounded forward with the head translated forward. Over time this posture causes chronic tension in the pec muscles, the muscles around the shoulder blades, and the muscles in the front of the neck. Focusing massage on these areas of tightness can naturally improve posture and, in turn, improve breathing.
Finally, relaxation is powerful. When in a state of stress or anxiety, or just in the midst of a busy day, we tend to take shallow breaths at a faster rate than normal. It is impossible to reach a relaxed state when breathing this way. Yet another powerful reason to consider massage… an investment in your health. Taking the time to allow yourself to relax for just one hour per month can have an extremely positive impact on your overall health. We encourage many of our patients and clients to take advantage of our massage membership program to gain the benefits of regular massage. Click here for more info. Enjoy your next massage knowing you’ll breathe easier!
JoEllen is engaged!! Mike and JoEllen met six years ago on New Year’s Eve at a bonfire. Over the years they would see each other in passing, typically at bon fires at JoEllen’s Dads house. Around the beginning of 2018 their paths kept crossing, but it wasn’t until July, at another bon fire, they realized that something kept bringing them together. They always enjoyed talking when they saw each other, so they decided it was time to take their friendship a step further. Since then they have enjoyed their time together by camping, hiking, traveling to the mountains and playing with their dogs Barney and Blue! Mike proposed on New Year’s Eve, right after the annual New Year’s Eve bon fire and of course JoEllen said Yes! Their plan is to build a house within the next few years after they get married. They are very excited for their future together and appreciate all of the support!
Announcement to all of our patients: Please let us know at your appointment if you have had any insurance changes, demographic changes, or healthy history changes. This information is vital for proper billing and to keep you Moving Better, Feeling Better, and Living Better!
Gift Certificate Sale
now through Valentine’s Day!!
When you purchase a gift certificate receive $10 off ANY 60 minute massage or $15 off ANY 90 minute massage until 2/14/19! Purchase in the office or online!
A habit can be defined as an action you do frequently and automatically. It’s an acquired behavior, something that you do regularly and often enough that you start to do it without thinking about it. Some are good habits, like brushing your teeth before bed; others can be bad, such as picking your nose.
By now, many of us have already given up on our New Year’s
Resolutions. For some of us, it’s because we just couldn’t get into the habit
of doing a new thing. For others, we
couldn’t break an old habit. Today we’re
going to focus on how you can form good, healthy habits in an effective way.
Step #1: Identify a
clear goal- what is it that you are actually trying to accomplish?
One thing that causes us to fail in forming habits is not having a good goal. If you say your goal is to exercise more, it’s probably not going to happen. But let’s say your goal is to lose 10 lbs. Great- now you can then work to establish habits in an effort to reach that goal, such as exercising more or changing your diet. Figure out what your goal is, then think about what steps you can take to reach that goal. Those steps are what you need to focus on to develop new habits.
Step #2: Start small, then get bigger.
Let’s say your goal is to run your first 5k. Trying to form a habit of running 3 miles every
day doesn’t make any sense. But making
the habit of committing to the act of
training will work much better.
Start with dedicating 5 minutes a day to stretching and do that for a
week or two. When that starts to feel
“normal” to you, add 5 minutes of basic strengthening exercises for a couple of
weeks. Then when you feel stronger and
more confident, add 5 minutes of light jogging.
Continue to scale up with your continued success, and the next thing you
know, you’ll be reaching your goal and running a 5k! But remember the 5k was the goal, and the habit was the behavior that was needed
to reach that goal.
Step #3: Set up your “Cue,
Action, and Reward”
Cues are the
prompts that trigger you to do the Action
you are trying to make a habit of. An easy
way to start a new habit is to pair it with something you already do
automatically. For example, if you have
coffee every morning when you wake up, use that as your cue to spend the next 5
minutes stretching while you sip your coffee.
Or it may help to create a new external cue for yourself- Always eat
lunch at your desk at work? Set an alarm
on your phone for the middle of your lunch break and use that as your cue to stretch
and go for a walk until your break is over.
Rewards work best when they are small, immediate, and designed to reinforce the activity each time you do it. If you like watching NCIS for example, make that your reward! Set your cue to trigger your action prior to the start of the show, allowing enough time to get the action done. Right about when you’ve had enough of the activity, boom- your show is on. Now you can enjoy it without feeling guilty about just sitting there for an hour. Pretty soon you’ll find you can’t watch the show without doing a little exercising beforehand, because you’ve tied those two behaviors together. (And don’t worry, tomorrow is NCIS: Los Angeles, they day after that is NCIS: New Orleans, and then for the rest of the week there’s always reruns on some channel!)
Habits don’t necessarily have to be done every single
day. If your cues happen during the work
week but not on the weekends, don’t beat yourself up if you forget to stretch
on a Saturday. If something interferes
with your habit on one day, it’s not a failure.
Shift your focus to how you’re going to resume the habit the next day
instead. Life will get in the way
sometimes, and that’s ok. The important
thing is how you react to it.
Step #4: Cut yourself
a little slack!
If you’re looking to start a new healthy habit but can’t decide on exactly what you want to do, join Dr. Scott at 6pm on February 12thas he will be going over a concise routine of stretches and exercises that will be a great launching point for any health driven goal! Click here to sign up today!
Are you on the go so much that you forget to take care of yourself? Think that an exercise routine is to time consuming?
This class will help you develop good habits, and realize a simple exercise routine can be effective even for the busiest of people! Dr. Scott will discuss how normal everyday activities effect our bodies and contribute to chronic discomfort. He will also discuss some quick and easy things you can do at home to counter-act it. You will learn how to stay pain free and strong without needing to break a sweat. Everyone will walk out the door with a simple routine that can be done at home or even at work!! Class size is limited, click here to register today!
Heart Health: An Anti-Inflammatory Approach
Tuesday February 26, 2019 from 6-7pm
Does heart disease run in your family? High blood pressure or cholesterol?
This class will be focused on the prevalence of heart disease in our country and why is is the leading cause of death for both men and women in the U.S. We will discuss the incredible impact that our dietary choices have on our overall health, especially in regard to inflammation. We will empower you with information that will encourage you to make healthier choices. Whether you have already been diagnosed with a heart related disease, such as high cholesterol, or want to take preventative measures to stay healthy, we will help teach you how to gain control of your own heart health! Click here to sign up today, class size is limited!