The Power of Full Engagement: A Book That Can Transform Your Energy and Health

As a chiropractor, I’m always looking for ways to help my patients improve their health—not just through spinal adjustments but through better habits, mindset, and lifestyle choices. Recently, I read The Power of Full Engagement by Jim Loehr and Tony Schwartz, and I couldn’t wait to share some key takeaways with you. This book isn’t just about time management; it’s about energy management, which is something we often overlook while trying to keep up with our busy personal and professional lives.

Loehr and Schwartz emphasize that our energy—not time—is our most valuable resource. They explain how we can optimize physical, emotional, mental, and spiritual energy to perform at our best in all areas of life. One of the biggest lessons I took from the book is the importance of recovery. Just like our bodies need rest after an adjustment, a massage, or a workout, our minds and emotions also need structured periods of renewal to stay strong. Too often, I see patients running themselves ragged, thinking that pushing harder is the answer. But real success and well-being come from balancing stress with intentional recovery—whether through movement, mindfulness, quality sleep, or even short breaks throughout the day.

If you’re feeling drained, overwhelmed, or constantly on the go, I highly recommend this book. It provides practical strategies to build rituals that restore your energy, boost your health, and improve your overall quality of life. Remember, just like maintaining spinal health, maintaining your energy levels requires consistent care. Let’s work together to help you stay aligned—not just physically, but in every aspect of your life.

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The Role of Carbohydrates in Blood Sugar Management and Weight Loss

As a chiropractor, I often discuss overall health with my patients, and one of the biggest challenges I see is managing blood sugar levels, especially for those looking to lose weight or control diabetes. One of the most misunderstood aspects of nutrition is the role of carbohydrates—specifically, the impact of simple carbohydrates.

Many people believe that some carbohydrates are beneficial, but in reality, avoiding simple carbohydrates altogether is key to stabilizing blood sugar and achieving optimal health. Instead, focusing on protein, healthy fats, and complex carbohydrates can provide sustained energy, stable lower blood sugars, and support weight loss.

Why Avoid Simple Carbohydrates?

Simple carbohydrates are sugars that are quickly absorbed into the bloodstream. They are found in fruits, dairy products, honey, and processed foods like candy, soda, pastries, rice, pasta, bread, potatoes, and alcohol. Because they cause rapid spikes in blood sugar, they lead to energy crashes, increased hunger, and difficulty managing weight and diabetes.

How to Maintain Steady Blood Sugar Levels

For individuals with diabetes or those trying to lose weight, stabilizing blood sugar is crucial. Consuming protein, healthy fats, and complex carbohydrates—such as vegetables—ensures a slow and steady release of energy, preventing extreme blood sugar fluctuations.

The Right Way to Structure Your Nutrition

The key to optimal health is avoiding simple carbohydrates altogether and focusing on nutrient-dense foods. Here are some tips:

• Prioritize protein sources like meats, eggs, and plant-based options.

• Incorporate healthy fats such as avocados, nuts, and olive oil.

• Choose complex carbohydrates like vegetables and fiber-rich legumes.

• Eliminate refined sugars and high-glycemic foods from your diet.

By eliminating simple carbohydrates and making smarter dietary choices, you can better manage your blood sugar levels, support weight loss, improve energy levels, and improve your overall well-being. If you need guidance on developing a healthier lifestyle, I’m always here to help!

The Importance of Strength Training for Skeletal Health

As your chiropractor, I’m always looking for ways to help you maintain a strong, pain-free body. One of the most effective yet often overlooked ways to support your skeletal health is through strength training. While many people associate weightlifting with muscle growth, the benefits extend far beyond just aesthetics—it’s also crucial for maintaining strong bones and joints.

Strength Training and Bone Density

Our bones are living tissues that respond to stress. When we engage in strength training, we apply controlled resistance to our muscles, which in turn stimulates bone growth. This process increases bone density, reducing the risk of osteoporosis and fractures, especially as we age. The earlier you incorporate strength training into your routine, the better your skeletal foundation will be in the long run.

Joint Stability and Posture

Weak muscles can contribute to joint instability and poor posture, leading to chronic pain and an increased risk of injury. By strengthening the muscles surrounding your spine, hips, and shoulders, you provide better support to your joints. This is especially beneficial for individuals suffering from conditions such as arthritis or lower back pain, as strong muscles help absorb shock and alleviate stress on the joints.

Injury Prevention and Recovery

A well-conditioned musculoskeletal system is more resilient to injuries. Strength training not only helps prevent injuries by reinforcing your body's structural integrity, but it can also aid in faster recovery from existing issues. Whether you’re an athlete or just looking to maintain mobility as you age, consistent resistance training can improve balance, coordination, and overall body mechanics.

Getting Started Safely

If you’re new to strength training, start with bodyweight exercises such as squats, lunges, and push-ups before progressing to weights. It’s essential to use proper form to prevent injury, so consider working with a trainer or consulting with me for personalized recommendations. Remember, consistency is key—incorporate strength training at least two to three times per week for optimal results.

By making strength training a part of your routine, you’re investing in your long-term skeletal health. If you have any concerns or want guidance on safe exercises, feel free to reach out—I’m here to support your journey to a stronger, healthier body!

The Importance of Sleep for Your Overall Health

As a chiropractor, I often see patients who suffer from muscle tension, fatigue, and poor concentration—all of which can be linked to one key factor: sleep. Quality sleep is essential for your body to heal, recover, and function at its best. If you’re not getting enough rest, your overall health and well-being can suffer.

When you sleep, your body goes into repair mode. Your muscles and joints regenerate, reducing inflammation and preventing stiffness. Poor sleep can lead to increased stress, making pain and discomfort worse over time. It can also weaken your immune system, impair cognitive function, and contribute to overall fatigue.

To improve sleep quality, it’s crucial to prioritize good sleep habits. Maintaining a comfortable and supportive sleeping position can help you rest more effectively. Your sleeping environment should be cool, dark, and free of distractions to promote deep, restorative sleep. Establishing a bedtime routine—such as stretching, deep breathing, or avoiding screens before bed—can also improve sleep quality.

If you’re struggling with sleep-related discomfort or persistent fatigue, chiropractic care can help reduce pain and improve quality of sleep. Regular adjustments, along with proper sleep habits, can reduce tension and improve overall health, leading to better rest and well-being. Prioritize your sleep, and your body will thank you!

Why Functional Fitness is the Key to Long-Term Health and Success

In an era where fitness trends come and go, functional fitness stands out as a proven and sustainable approach to health. Unlike traditional bodybuilding or other popular exercise paradigms, functional fitness emphasizes movement patterns that mimic real-life activities. This paradigm not only improves strength and endurance but also enhances mobility, balance, and overall longevity.

The Science Behind Functional Fitness

Functional fitness is grounded in training movements rather than isolated muscles. Squatting, lifting, pushing, pulling, and rotational movements reflect the way we move in everyday life. By strengthening these movement patterns, individuals can reduce the risk of injury, improve posture, and increase their ability to perform daily tasks with ease. Studies have shown that functional fitness helps improve neuromuscular coordination, leading to better agility, flexibility, and endurance.

Benefits Beyond the Gym

One of the key reasons functional fitness is so effective is its real-world applicability. Whether you’re lifting groceries, playing with your kids, or even improving sports performance, functional movements make daily activities easier and more efficient. Additionally, this form of exercise supports joint health, reduces chronic pain, and enhances cardiovascular endurance without excessive strain on the body.

Inclusive and Adaptable for All Levels

Another advantage of functional fitness is its adaptability. Regardless of age or fitness level, exercises can be scaled to match individual capabilities. From young athletes to older adults seeking to maintain independence, functional fitness provides a balanced and holistic approach to well-being.

A Sustainable Fitness Solution

Functional fitness can offer a sustainable approach that integrates seamlessly into everyday life. It promotes consistency, long-term engagement, and overall health rather than short-term gains. By focusing on strength, flexibility, and endurance in practical ways, functional fitness ensures that individuals can lead active and pain-free lives well into old age.

Conclusion

Functional fitness is more than just a workout style—it’s a lifestyle that fosters real strength, longevity, and overall well-being. By training for life rather than just aesthetics, individuals can unlock a healthier, more functional future.

The Importance of Vitamin D3 for Health in Alaska

Living in Alaska comes with breathtaking scenery and unique outdoor adventures, but it also presents some challenges—especially when it comes to getting enough vitamin D3. With long winters and limited sunlight exposure, many Alaskans are at risk of vitamin D deficiency, which can impact overall health in significant ways. As a chiropractor, I want to highlight the benefits of vitamin D3 and why it’s crucial for your well-being.

Why Vitamin D3 Matters

Vitamin D3, also known as the "sunshine vitamin," plays a vital role in numerous bodily functions. It supports:

• Bone Health – Helps your body absorb calcium and maintain strong bones, reducing the risk of osteoporosis and fractures.

• Immune Function – Enhances your immune system, helping to fight off infections, colds, and even chronic diseases.

• Mood and Mental Health – Low levels of vitamin D have been linked to seasonal affective disorder (SAD) and depression, common in northern climates with less sunlight.

• Muscle and Joint Health – Essential for muscle strength and reducing inflammation, which can alleviate pain and stiffness.

How to Get Enough Vitamin D3 in Alaska

Due to limited sun exposure, especially in winter months, getting enough vitamin D3 from the sun alone is nearly impossible. Here’s how you can ensure adequate levels:

1. Supplementation – Taking a high-quality vitamin D3 supplement is often the best option for Alaskans. Talk to your healthcare provider about the right dosage for you.

2. Dietary Sources – Incorporate foods rich in vitamin D, such as fatty fish (salmon, mackerel), fortified dairy products, and egg yolks.

3. UV Light Exposure – Consider using a UV lamp designed for vitamin D production during the darker months.

Take Charge of Your Health

Vitamin D3 is essential for maintaining strong bones, a healthy immune system, and overall wellness—especially in Alaska’s low-light environment. If you’re experiencing fatigue, muscle aches, or mood changes, it might be time to check your vitamin D levels. As your chiropractor, I encourage you to take proactive steps to ensure optimal health year-round!

Stay healthy, stay active, and don’t hesitate to reach out if you have any questions about how chiropractic care and proper nutrition can work together to keep you feeling your best.

The Power of Strength Training for Pre- and Post-Menopausal Women

As a chiropractor, I see many women who are navigating the changes that come with menopause. While this stage of life brings hormonal shifts, it also presents a great opportunity to take control of your health through strength training. Whether you’re approaching menopause or have already transitioned, incorporating resistance training into your routine can provide numerous benefits for your bones, muscles, and overall well-being.

Strength Training Supports Bone Health

One of the biggest concerns for women during and after menopause is bone density loss. Estrogen plays a crucial role in maintaining strong bones, and as levels decline, the risk of osteoporosis increases. Strength training—especially weight-bearing exercises like squats, lunges, and resistance band workouts—helps stimulate bone growth and prevent fractures.

Muscle Mass and Metabolism Boost

With age, muscle mass naturally decreases, leading to a slower metabolism and increased fat accumulation. Strength training helps preserve and even build muscle, which not only keeps you strong but also supports a healthy weight. A higher muscle mass means your body burns more calories at rest, making it easier to maintain a balanced metabolism.

Joint and Posture Protection

Hormonal changes can contribute to joint discomfort, but resistance exercises help strengthen the muscles around joints, reducing strain and improving stability. Strengthening your core and back muscles can also enhance posture, decreasing the risk of chronic pain.

Mental and Emotional Benefits

Exercise, including strength training, releases endorphins, which are natural mood boosters. Many women report improved energy levels, reduced stress, and better sleep after incorporating resistance workouts into their routine. It can also increase confidence and independence, making daily activities easier and more enjoyable.

Getting Started

If you’re new to strength training, start with bodyweight exercises and or light resistance and gradually increase difficulty of workout as fitness improves. Working with a personal trainer or consulting with a chiropractor can help ensure you use proper form and avoid injuries. Aim for two to three strength-training sessions per week, focusing on the whole body.

Strength training is an investment in your long-term health. Whether you’re pre- or post-menopausal, it’s never too late to start reaping the benefits of a stronger body and a more vibrant life. If you have any concerns about exercise and its impact on your body, feel free to consult with me—I’m here to support you on your wellness journey!

Stress Reduction Techniques for a Healthier You

Title: Stress Reduction Techniques for a Healthier You

In today's fast-paced world, stress has become a common challenge for many. While some stress is normal, chronic stress can take a toll on your body, leading to muscle tension, headaches, and even spinal misalignments. As your chiropractor, I want to share some effective stress reduction techniques to help you maintain both physical and mental well-being.

1. Prioritize Proper Posture
Poor posture can contribute to physical stress, leading to pain and discomfort. Make sure you sit and stand with your shoulders back and your spine aligned. Using ergonomic chairs and adjusting your workstation can also help reduce tension. Strength training can be essential for supporting and promoting better posture.

2. Deep Breathing Exercises
Deep breathing helps activate the body's relaxation response. Try the 4-7-8 breathing technique: inhale for four seconds, hold for seven seconds, and exhale for eight seconds. Practicing this daily can reduce stress and promote relaxation.

3. Stay Active
Regular exercise is a powerful stress reliever. Activities like weight lifting, cardio, walking, yoga, or stretching can help release built-up tension in your muscles and keep your spine in good health.

4. Practice Mindfulness and Meditation
Taking a few minutes each day to focus on the present moment can help you manage stress more effectively. Guided meditation apps or simple mindfulness practices can make a big difference in reducing anxiety and improving relaxation. Meditation, in particular, has been shown to lower cortisol levels, enhance mental clarity, and promote overall well-being. Even dedicating just 5-10 minutes a day to meditation can have lasting benefits on your stress levels.

5. Maintain a Healthy Diet and Hydration
What you eat plays a big role in how you feel. Avoid excessive caffeine and processed foods, and aim for a balanced diet with plenty of water to keep your body functioning optimally.

6. Prioritize Quality Sleep
A well-rested body is better equipped to manage stress. Aim for 7-9 hours of quality sleep per night, and maintain a consistent sleep schedule.

Stress is an inevitable part of life, but by incorporating these techniques into your routine, you can minimize its impact on your body and mind. If stress is taking a toll on your health, chiropractic care may be able to help. Schedule an appointment today to keep your spine and nervous system in optimal shape!

Metabolism

Boost Your Metabolism Naturally: Tips from Your Chiropractor

If you're looking to boost your metabolism and improve energy levels, small lifestyle changes can make a big difference. Metabolism plays a key role in how your body converts food into energy, and by optimizing it, you can support better overall health. Here are some simple and effective ways to rev up your metabolism:

1. Stay Hydrated
Water is essential for metabolism. Drinking enough water throughout the day helps maintain energy levels and supports the body's ability to burn calories efficiently. Try starting your morning with a glass of water to kickstart your metabolism.

2. Eat Protein-Rich Foods
Incorporating lean proteins like chicken, fish, eggs, and legumes in your meals can give your metabolism a boost. Protein requires more energy to digest than fats or carbohydrates, helping you burn more calories naturally.

3. Get Moving
Regular physical activity, especially strength training and high-intensity interval training (HIIT), can significantly increase metabolic rate. Building muscle helps your body burn more calories even at rest.

4. Get Enough Sleep
Lack of sleep can slow down metabolism and lead to weight gain. Aim for 7-9 hours of quality sleep each night to support your body's ability to burn energy efficiently.

5. Try Intermittent Fasting
Intermittent fasting can help regulate insulin levels and enhance fat burning. Popular methods include the 16:8 approach, where you fast for 16 hours and eat within an 8-hour window. Always consult a healthcare professional before making dietary changes.

6. Manage Stress Levels
Chronic stress can trigger the release of cortisol, a hormone that slows metabolism and promotes fat storage. Activities like meditation, deep breathing, and spending time outdoors can help keep stress in check.

Making small, consistent changes can lead to a more active metabolism and improved overall well-being. If you have any questions or need personalized advice, feel free to reach out!

Intermittent Fasting (IF)

Benefits of Intermittent Fasting (IF)

Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It does not prescribe specific foods but focuses on when you should eat. Common methods include the 16/8 method (16-hour fast, 8-hour eating window), 5:2 method (eating normally for five days and limiting calorie intake for two non-consecutive days), and alternate-day fasting. IF has gained popularity due to its potential health benefits, which are supported by scientific research.

1. Weight Loss and Metabolic Health

• Fat Burning: IF shifts the body’s energy source from glucose to fat, enhancing fat burning and aiding weight loss.

• Insulin Sensitivity: Fasting periods lower insulin levels, improving insulin sensitivity and reducing the risk of type 2 diabetes.

• Caloric Reduction: By limiting the eating window, IF naturally reduces calorie intake, often without conscious calorie counting.

2. Improved Cellular and Hormonal Functions

• Cellular Repair: Fasting triggers autophagy, a process where cells remove damaged components, potentially reducing disease risk.

• Hormonal Balance: IF boosts growth hormone levels, supporting muscle gain and fat loss.

3. Heart Health

• IF may improve heart health by reducing risk factors such as blood pressure, cholesterol levels, triglycerides, and inflammatory markers.

4. Brain Health and Longevity

• Cognitive Function: IF supports brain health by enhancing brain-derived neurotrophic factor (BDNF), which may reduce the risk of neurodegenerative diseases like Alzheimer’s.

• Lifespan Extension: Animal studies suggest that IF can extend lifespan and improve resistance to age-related diseases.

5. Simplicity and Flexibility

• IF simplifies meal planning, as fewer meals are needed daily. It can easily fit various lifestyles and dietary preferences.

Conclusion

Intermittent fasting offers multiple health benefits, including weight management, improved metabolic health, enhanced cellular repair, better heart and brain health, and potential longevity. While generally safe for healthy adults, it may not be suitable for everyone. Individuals should consult healthcare providers before starting IF, especially those with medical conditions or specific dietary needs.

Caring for Shoulder Injuries

Healing Shoulder Injuries with Active Release Technique (ART) and Strengthening Exercises

Shoulder injuries can be frustrating, limiting your ability to perform daily tasks, enjoy hobbies, or stay active. Whether you're dealing with rotator cuff issues, impingement syndrome, or general shoulder pain, effective treatment is crucial for recovery. At our chiropractic clinic, we combine Active Release Technique (ART) with targeted shoulder strengthening exercises to help patients recover faster and prevent future injuries.

What is Active Release Technique (ART)?

ART is a highly effective, hands-on therapy designed to break up scar tissue and adhesions in muscles, tendons, ligaments, and nerves. Shoulder injuries often involve tight or overused muscles, leading to restricted movement and pain. ART works by applying precise tension and movement to these tissues, restoring proper function, improving range of motion, and reducing pain. Many patients experience noticeable relief even after a few sessions.

The Role of Shoulder Strengthening Exercises

While ART addresses soft tissue restrictions, strengthening exercises are essential for rebuilding shoulder stability and function. Weakness or imbalance in the shoulder muscles can contribute to injury or slow recovery. By incorporating exercises like external rotations, scapular retractions, and shoulder presses, we help patients regain strength and mobility. These exercises target key muscles such as the rotator cuff and scapular stabilizers, which are vital for shoulder health.

Why Combine ART with Strengthening Exercises?

ART and strengthening exercises complement each other perfectly. ART reduces pain and improves mobility, making it easier and safer to perform strengthening exercises. In turn, strengthening the shoulder muscles ensures the joint remains stable, preventing re-injury. This combination promotes long-term healing and optimal performance.

A Holistic Approach to Shoulder Recovery

Every shoulder injury is unique. Our individualized treatment plans incorporate ART, progressive strengthening, and patient education to promote lasting recovery. If you're struggling with shoulder pain, don't let it hold you back. Schedule an appointment today to see how this comprehensive approach can restore your shoulder health and get you back to doing what you love.

Repetitive Stress Injuries

Understanding Common Repetitive Stress Injuries in Chiropractic Care

Repetitive stress injuries (RSIs) are a frequent concern among chiropractic patients. These injuries occur when certain movements or postures are repeated over time, leading to pain, inflammation, and reduced mobility. Fortunately, chiropractic care offers effective solutions for managing and preventing RSIs. Let’s explore some of the most common RSIs seen in chiropractic practice and how they can be addressed.

1. Carpal Tunnel Syndrome This condition results from compression of the median nerve in the wrist, often caused by repetitive hand movements such as typing or using tools. Symptoms include numbness, tingling, and weakness in the hand. Chiropractic adjustments, wrist mobilization, and ergonomic advice can help alleviate symptoms and prevent further strain.

2. Tendonitis Tendonitis occurs when tendons become inflamed due to repetitive motion or overuse. Common areas affected include the shoulders, elbows, and knees. Chiropractors use adjustments, soft tissue therapy, and stretching techniques to reduce inflammation and restore proper function.

3. Tennis Elbow (Lateral Epicondylitis) Despite its name, tennis elbow isn’t limited to athletes. It’s caused by repetitive arm and wrist motions that strain the tendons around the elbow. Chiropractic care focuses on reducing inflammation, improving joint mobility, and strengthening surrounding muscles to support recovery.

4. Rotator Cuff Injuries Frequent in individuals who perform overhead movements, rotator cuff injuries involve the muscles and tendons that stabilize the shoulder. Chiropractic treatments include shoulder adjustments, targeted exercises, and postural training to enhance healing and prevent recurrence.

5. Back Strain Repetitive lifting, bending, or prolonged sitting can lead to muscle strain in the back. Chiropractors address back strain with spinal adjustments, core strengthening exercises, and education on proper body mechanics to avoid future injuries.

Preventing Repetitive Stress Injuries Prevention is key when it comes to RSIs. Incorporating regular breaks, maintaining proper posture, ergonomic evaluation, strength training to improve posture, and performing stretching exercises can significantly reduce the risk. Chiropractors can also provide personalized ergonomic recommendations and lifestyle advice tailored to your daily activities.

When to See a Chiropractor If you experience persistent pain, stiffness, or weakness due to repetitive activities, a chiropractor can help. Early intervention can prevent the progression of RSIs and improve your overall quality of life.

Final Thoughts Repetitive stress injuries are common but manageable with proper care. Chiropractic treatments not only relieve pain but also address the underlying causes of RSIs, promoting long-term wellness. Don’t let repetitive motions and positions disrupt your life—schedule a consultation with your chiropractor today to stay active and injury-free.

Hello & Welcome!

Welcome to our brand new Metro Chiropractic Website! Along with a fresh new logo, we've created a home for information on our practice, news and updates, and patient forms. We hope you'll come see us in 2017!

Happy New Year!