Fall Activities and Wellness

Fall is here! The leaves are changing, the air is getting crisp and the days are getting shorter. Fall in Minnesota is really something special! The leaves transform into vibrant orange, yellow and red, the smell of apple cider lingers and the crisp air refreshes your lungs. This fall find something to do outside with your kiddos, fur babies or friends. 

 

This fall spend some time outside! Visit a pumpkin patch or an apple orchid. Pick your own apples and pumpkins at Afton Apple Orchard in Hastings, Apple Jack Orchards in Delano or the University of Minnesota Apple House in Victoria. On a rainy day visit a museum or a temporary traveling exhibition that you find interesting. Check the Minneapolis Institute of art, American Swedish Institute, Science Museum of Minnesota, Walker Art Center or the Minnesota Children's Museum websites for information on temporary exhibitions. You can also visit the Explore Minnesota website to find a museum that you have never been to. 

You could also go to the Minnesota Landscape Arboretum and do the 3 mile drive. The changing colors that the Arboretum has to offer are spectacular. You could also take a day trip or a weekend trip up to the north shore and take a hike at one of the many state parks the north shore has to offer. Otherwise drive down to Redwing or Stillwater and take a stroll along the river and have lunch downtown. If you are looking for weekend plans go and see a show at the Orpheum or the Varsity Theater. You could also go to a Vikings, Gopher or Wild game and cheer on your favorite team. 

There are also many Oktoberfest, fall harvest and Halloween events to choose from. Carlo Creek Winery in Alexandria has an Oktoberfest celebration as well as Deerwood, Waconia or New London, MN. During September 7th through the October 27th Wabasha has its annual SeptOberfest. Here  you can enjoy German music and food and can view different exhibits like largest pumpkin and a pumpkin derby. Or in Stillwater they have their annual harvest fest on October 13th and 14th which includes a chili cook off, tractor pull, wine and beer tasting and a giant pumpkin boat race on the St. Croix River! If you are looking for a scare visit Valleyscare in Shakopee or the new Jack-O-Lantern Spectacular event at the Minnesota Zoo in Apple Valley. 

Like any time of year it is important to remember to stay hydrated. During the summer months this can seem easier but when cold weather hits it is harder to tell when you are thirsty, so make sure you are drinking plenty of water to keep yourself hydrated. Also dress in layers. Minnesota weather is unpredictable and you want to be able to be comfortable no matter what mother nature has in store for the day. Lastly with kids back in school this means kids getting sick. Boost your immune system by limiting sugar, eating in season nutritious food, washing your hands frequently, getting regular chiropractic care and getting enough exercise. 

If you are still looking for more fall fun visit the Explore Minnesota website or your local community website. For more ways to keep your family happy, healthy and entertained, visit our website at www.oxborochiro.com. 

By: Julia Jacobson, Office Manager

Oxboro Family Chiropractic, P.A. 

Source: http://www.exploreminnesota.com/travel-ideas/10-things-fall/

Childhood Obesity Awareness

With September being  childhood obesity awareness month we will discuss why this is a public health problem, contributing factors and ways to promote healthy habits. According to the CDC 19% of children in the United States are obese. This is a major issue because obese children are at a higher risk of developing other serious health related issues such as; asthma, bone and joint problems, high blood pressure, heart disease and type 2 diabetes. Additional issues for children that are obese include and increase likelihood to be bullied by their peers which can lead to depression, low self esteem and other mental health issues. Lastly, people who are obese as children are more likely to be obese as adults which can cause costly long term physical and mental problems. 

A few main contributing factors to childhood obesity include excessive inactivity, lack of sleep, lack of access to opportunities to being physically active, limited access to healthy nutritious food and easy access to cheap high calorie foods. One key factor in preventing childhood obesity and supporting healthy growth is to be aware of your child's growth. Because every child is different, make sure you are being attentive to their individual needs. Another way to help reduce the risk of obesity is to make sure your child stays active. Find a sport or activity that they enjoy and encourage them to try new things!  Ensure that your child is drinking a lot of water and limit sugary juices. The recommended amount of water someone should drink in a day is half their body weight in ounces of water. For example, if an individual weighs 100 lbs they should drink at least 50 ounces of water per day. Lastly, be a role model to your child. Partake in physical activities and sports with them. Make getting exercise something that is fun and exciting for both of you! Eat healthier meals and snacks showing them that healthy food can still be tasty. Next time you are at the grocery store with your child try to pick one item of fresh produce that you have never had. Look up recipes and cook or prepare those meals together. Show them that trying new things can be fun and taste good! 

In Minnesota there are a lot of different food assistance programs and food shelves. So if getting access to fresh fruits and vegetables is difficult try checking out a local banks like Second Harvest Heartland, VEAP or Loaves and Fishes. All of these companies are local, community involved, accessible and dedicated to making sure healthy and nutritious food options are available for everyone. You can also ask a healthcare provider for different resources or programs within your community. For more ways to keep your family happy and healthy visit our website at www.oxborochiro.com.

By: Julia Jacobson, Office Manager

Oxboro Family Chiropractic, P.A.

Food Resources:

http://www.feedingamerica.org/find-your-local-foodbank/

http://www.2harvest.org/

https://veap.org/

http://www.loavesandfishesmn.org/creekside.html

Source:

https://www.cdc.gov/features/childhoodobesity/

Minnesota Get Together

Summer is coming to a close and we all know what the means in Minnesota, the Minnesota State fair is back! This is a great time of year for Minnesotans to gather, walk around, get on some rides and even attend some concerts. Most importantly let's not forget about everyone's favorite fair attraction, all the amazing food!

The State fair offers a variety of delicious and adventurous food, however these foods are not very healthy. Because of this it is important to eat your favorite fair foods in moderation. This will help you maintain all of the healthy habits you have been working on all summer. With that in mind, remember that everything is fine in moderation and it is okay to treat yourself to special foods that are only offered 12 days a year. Instead of indulging in foods that you can find at many restaurants throughout the Midwest, save up for this one time of the year and sample a variety of treats. A suggestion is to go to the fair with a hand full of people and share your food. This will not only help cut down on cost but will also give you the opportunity enjoy some of your favorite foods!

Every year we attend the Minnesota state fair as a clinic and it is our favorite time of the year! Some food we like to share when we attend the fair are: fried pickles, cheese curds, fried green tomatoes, fried olives, fried veggies, beef jerky, fried spam bites, French fries and sweet Martha's cookies. We also enjoy walking around the fair grounds and seeing all the attractions. Dr. Klug and Dr. Zimmerman enjoy going to machinery hill and looking at the snow mobiles, four wheelers, campers and log carvings. Chelle enjoys going on the rides and testing her skills at carnival games. Julia and Denise love to go see the animals and to watch the dog shows!

Here are a few tips to use when attending the great Minnesota get together; stay hydrated and drink lots of water, between the heat, crowds and salty food it is easy to become dehydrated. Don't over indulge, remember moderation is key.  Try something new whether it is a new food, strange drink, activity or experience, be open minded. Also prepare for the weather, Minnesota can be unpredictable this time of year, check the local weather and plan accordingly. Lastly, have fun as the fair is only here for 12 days a year! To find out more ways to keep yourself happy and healthy visit our website at www.oxborochiro.com.

By: Dr. Travis Klug, D.C. & Julia Jacobson, Office Manager

Oxboro Family Chiropractic, P.A.

Taking Back the Weekend

We all experience that time during the week when we are wishing for the work week to be over. In our minds we want to fast forward to the weekend so we can relax, kickback and not worry about any responsibilities. Before we know it Friday afternoon comes around, the work week is over and we begin our time of leisure! The problem is, many of us don't have down time on the weekends. We reserve our weekends for household chores and squeezing as much stuff into our schedule as possible to make the most of the weekend. Before we know it the weekend is gone and we're back to reality, vaguely remembering those two days off as a thing of the past. 

With corporate downsizing in the 1980s and 1990 employers have demanded more productivity from fewer employees. This coupled with the use of cell phones and technology equates to lost evenings and weekends as well. Many employees feel the need to stay connected to secure their positions, rather than taking time to disconnect. 

“Leisure used to be something to aspire to,” says Katrina Onstad, author of the book The Weekend Effect. “But now being overworked is a sign of success. We equate ‘not working’ with laziness.” As a result of this mindset we aspire to be as productive as possible, not leaving any time to unwind and relax. Research suggests this can have a negative impact on our health. "A recent study showed that people who don’t clearly separate their work life and free time are less likely to participate in activities that encourage relaxation and recovery from work. They feel exhausted and suffer from a diminished sense of overall well-being." Without that relaxation we feel just as exhausted on Monday as we were on Friday.

Here are some suggestions to help reclaim weekend leisure according to Onstad. Rethink your week. Onstad suggests to spread out your weekend chores throughout the week to free up some time over the weekend. Carve out free time. Go for a walk in nature and unplug from technology. If you have a weekend project that needs to get done, unplugging will actually improve you productivity. Prioritize fulfillment. Focus on physical health, escapes and people you enjoy spending time with. These suggestions will help you feel more satisfied and rested come Monday! To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com .

Source: https://experiencelife.com/article/reclaim-your-weekends/

Expanding Your Social Circle

Jessie Shoal writes in her article titled, “4 Ways to Make New Friends”, about ways to feel connected to others, even to those outside of your normal social circles. Oftentimes we make friends through shared experiences like school, work, or places we live. It’s important according to Tim Hartford, the author of the book “Messy: The Power of Disorder to Transform Our Lives”, to expand our social circles with those we might not have as much in common with. If we get to know those who have different backgrounds, religions, values, and ways of being in the world, then it can help broaden our perspectives. Committing to broadening our social circles is like committing to a new exercise routine. 

Here are some tips for broadening social circles. Max Hawkins, an engineer out of San Francisco, explains that he created a program that would bring him to random events on Facebook and have a car bring him there, without knowing what the event was. This program allowed him to go to events that he normally would not go to and even inspired him to travel around the world for two years after that. He states that, “The key to opening yourself up to these experiences is to let go of your own preferences”. He suggests that one of the ways to move past preferences is to try ordering the least popular item on a menu, rather than the one he wants, because he believes it helps to open him up to other possibilities. In regards to meeting others, Hawkins suggests visiting various neighborhoods, restaurants, venues, or even places of worship. 

Another suggestion to expanding your social circle is to look for ways to serve others. It can be beneficial to look for volunteer opportunities like in a nursing home. It is important when being of service to others to not view yourself as the giver and others as the receiver. One ways to do this is to ask yourself or even children if they are helping to volunteer about who they helped today and who helped them. Having a genuine interest in others can assist in having meaningful conversations with others. You can ask about someone’s upbringing, their current life, and even challenges they may be facing. This can be beneficial for discovering what you may potentially have in common with others. Biases can develop over time and in order to expand a social circle with others different than you it is important to confront biases you may have. Verna Myers explains in her TED talk about the importance of walking towards our discomfort by developing deep and real relationships with others. Once you push past that discomfort, you may realize that these once strangers become like family. To find out more ways to stay healthy this year, please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/4-ways-to-make-new-friends/

Creating New Habits

Brian Johnson writes in his article titled "Build Better Habits" about the power of habits. Building a strong foundation of habits helps people reach their potential according to Brian Johnson. Brian Johnson suggests that everyone has a "keystone habit" that has the most impact on their life. When you discover what that keystone habit is, Johnson states that you should try to master that habit whether it be exercising, a good sleep regimen, meditating or eating well. Mastering this keystone habit will help you to develop more positive changes in your life. It can be helpful to develop a list of benefits that your habits have brought to your life. Some strategies to use when you want boost your willpower to create better habits are eating healthy foods when you are hungry, breathing deeply to calm your body and mind and meditation. Johnson suggests that you have to fully commit to making changes in your life and make them nonnegotiable. It is also imperative to perform these habits on a daily basis- rather than saying you will do it on certain days of the week. Marking your successes on a calendar can help you monitor your success and make you feel more accomplished. When thinking of habits to implement into your life make them attainable while knowing in the future you can increase the length or number of times a day you are performing your new habit. 

When starting a new habit it can be difficult to perform it well the first few times, but it is important to keep continuing. It usually takes 30 days to incorporate a new habit into your life. The process of creating new habits typically has three stages. The first stage can seem extremely challenging while the second stage can be challenging but you will likely see the progress you are making. In the final stage of creating new habits, you will feel undefeatable. As you progress through these stages, your habit will allow room for happiness, fun and it won't seem like a new task to complete anymore. Once habits are created in your life it will be easier to create new habits in the future that will help you reach your true potential. To find out more ways to keep your mind and body healthy, please visit us our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/build-better-habits/

The Benefits of Connecting with Others

Studies show that connecting with friends and family can help improve your physical and mental health according to Angela Troyer in her article titled "The Health Benefits of Socializing". One of the benefits that come from socializing with others include improved mental health. When we interact with others, it increases positive feelings thus diminishing depressive symptoms. Other mental health benefits to socializing with others include reducing the risk of developing dementia. Those that have strong social ties with others have been found to develop dementia at a lesser rate. There are increased memory and cognitive abilities for those keeping up their socializing, too. Your physical health can benefit from social interactions by increasing your immune system. When the immune system is strengthened it may make it easier to fend off the flu, colds or even various types of cancer. One of the biggest benefits found when people have active social lives is that they typically live longer than those that tend to isolate themselves. 

There are many ways to increase your opportunities to expand your social circle and connect with others. You can participate in a community group that focuses on hobbies or sports. Many libraries or recreation centers will offer classes that will create opportunities for meeting new people. You can invite friends or family over for a meal and even play a group game or sport after that. Find a friend to workout with or visit various sites around your city. All of these ideas and more can help increase your social life and benefit your health for the long-term. 

Sources: 

https://www.psychologytoday.com/blog/living-mild-cognitive-impairment/201606/the-health-benefits-socializing

For more information like this, please visit our website at:

www.oxborochiro.com