In this month’s newsletter:
- Resolutions: “Want to do” vs. “Should do”
- Video: New Cleanse and Purification Program Options
- Welcome Nikki Barton, LMT
- 4 Chiropractic Studies of 2019
- Check Out Uprising Keto Bread
- Recipe: Sweet Potato Hash
Resolution and Goal Setting Tip
Are you feeling really inspired to make a certain change or work toward a goal?
Or perhaps you feel a since of pressure to do something, like you “should” do it, even if you don’t really want it.
This is a key distinction. We know that any goal you make that you are not really excited about, that does not link to your true values and purpose, is unlikely to be achieved.
Take the effort to consider why you want to make a goal or resolution. It is worth the few extra moments to really ask yourself why. If you cannot easily feel excited about the goal, yet you still feel a sense of “should” surrounding the goal, then link it to your highest values and priorities to see this goal in a whole new way.
Here is an example. You may feel a sense of you “should” exercise more. Yet, you might not really enjoy the actual experience of exercising. Can you think of some ways that exercise helps you to do more or be more of something you really love? Maybe you don’t like to strength train, but you know including a bit of resistance training each week in your routine will better allow you to lift your grandkids up and care for them and play with them. Maybe the training will allow you to walk with less pain with your family. The improved body function from training might make you more capable of travel and exploring new places with a significant other or friends.
Do you see how linking the goal to things that you really love will help you get it done?
Video: New Option for Cleanse Program this Year
Are you looking for a great way to boost your health as we approach 2020? Maybe you would like to:
- improve your health, energy, sleep and nutrition
- lose weight
- drop dependence on sugar or caffeine
- improve blood sugar, cholesterol and blood pressure
In this video, I give a brief explanation of the programs.
The purification programs are designed to give your digestive system nutrients and rest to heal and improve function. You will eat healthy meals throughout program (it’s not a fast).
I will be participating again this year as I like to give my body a healthy reset to start the year.
We will have a kickoff class at Thrive on Thursday, January 2nd, 2020 at 6:15 PM. At this class we will go over the details to insure your success.
We are taking orders now for the purification kits.The total cost for the 21-day program is $229 + tax. Chocolate and vanilla flavors are now available in addition to plain (unflavored). The 10-day program is $84.50 + tax and comes in chai or unflavored options.
To learn more, come to the class and we can order kits to ship to the office or directly to your house within a couple days if you decide to join us.
Nikki Barton, LMT: Welcome to the second floor!
Nikki has been licensed since 2009 and is Board Certified in Therapeutic Massage and Bodywork.
Chiropractic Studies in 2019
Some cool research in the last few months reaffirmed chiropractic care helps with migraines, lumbar stenosis, headaches and improving muscular strength.
Researchers from Harvard Medical School, Brigham & Women’s Hospital, and Palmer College of Chiropractic performed a systematic review of the effectiveness of adjustments for migraine and concluded that: “We observed that spinal manipulation reduced migraine days as well as migraine pain intensity.”
Rist PM et al. The Impact of Spinal Manipulation on Migraine Pain and Disability: A Systematic Review and Meta-Analysis. Headache. 2019 Apr;59(4):532-542.
A JAMA randomized clinical trial of 259 lumbar spine stenosis patients compared the effectiveness of three non-surgical options:
- Medical care consisted of medications and/or epidural injections provided by a physiatrist.
- Group exercise classes; supervised by fitness instructors in senior community centers.
- Manual therapy/individualized exercise consisted of spinal mobilization, stretches, and strength training provided by chiropractors and physical therapists.
The results: “manual therapy/individualized exercise had greater improvement of symptoms and physical function compared with medical care or group exercise.”
Schneider MJ, Ammendolia C, Murphy DR, et al. Comparative Clinical Effectiveness of Nonsurgical Treatment Methods in Patients With Lumbar Spinal Stenosis: A Randomized Clinical Trial. JAMA Netw Open.2019;2(1):e186828.
A Spine Journal study found that in patients suffering from cervicogenic headache, adjustments cut the number of symptomatic days in half:
Haas M. et al. Dose-response and efficacy of spinal manipulation for care of cervicogenic headache: a dual-center randomized controlled trial. Spine J. 2018 Oct;18(10):1741-1754
A European study demonstrated that a single session of spinal manipulation increased muscle strength (MVC) and corticospinal excitability in elite athletes.
“Following manipulation, the increased MVC force lasted for 30 min and the corticospinal excitability increase persisted for at least 60 min.”
Christiansen, T.L., Niazi, I.K., Holt, K. et al. The effects of a single session of spinal manipulation on strength and cortical drive in athletes. Eur J Appl Physiol (2018).
Recipe of the Month: Sweet Potato Hash
Double this recipe to have plenty of leftovers!