Back to School

As the summer days start to get shorter and the Minnesota weather gets a little colder, it is time to go back to school. Here are a few things that can make getting your kids ready for another school year a little bit easier for yourself and the kiddos. A few days before school starts up again have your kids start getting used to their new routine; eating dinner earlier, showering at night (taking a shower at night can help lower blood pressure and relieve stress), going to bed earlier and waking up before they're used to. 

Keep in mind that breakfast is the most important meal of the day so don't skip it. Make the mornings easier for yourself and your kids and try meal prepping breakfast or try a new quick breakfast recipe. Make sure your kids give themselves enough time in the morning so they aren't rushing and getting stressed before the day begins. This is a great learning opportunity about the importance of time management. Also make sure they get to school on time, whether it be by school bus or you dropping them off, no kid likes to walk into class late. 

To save time in the morning, try packing lunches ahead of time. Packing a lunch is not only more cost effective but it can also be a healthier alternative and protect your child from any food allergies they may have. See below for recipes from Tasty for easy and delicious lunch options. Another recommendation is to encourage your child to drink enough water throughout the day and stay hydrated. 

After a long day of sitting in a classroom try signing your child up for an after school activity. This allows your child to spend time with their friends, get exercise and blow off some steam before coming home. Try looking through your local community activity guide to see what is available and have them try something new! 

Although you are also busy all day, try to ensure your child has a healthy and filling dinner. Remember that at least half of your child's plate should be fruits and veggies. Try a new recipes from below for quick and easy dinner options. Have your kids try new things, no matter how difficult don't fall back on easy "kid" meals. Remember that picky eaters are made, not born. Additionally limit screen time at night as this can help improve your child's sleep schedule. Lastly double check that they got all their homework done before going to bed. 

As a parent it is essential to take time for yourself at the end of the day. Aim to take an evening walk, go to the gym, watch your favorite show, take a hot shower or read your favorite book. Always make time for yourself as well! To find out more ways to keep yourself and your family healthy and happy, visit our website at www.oxborochiro.com. 

Recipe Websites in Order:

https://tasty.co/search?q=easy+breakfast

https://tasty.co/search?q=school+lunches

https://tasty.co/search?q=easy+dinner

https://www.foodnetwork.com/recipes

By: Julia E. Jacobson, Office Manager

Oxboro Family Chiropractic, P.A.

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.

Staycation

When planning a vacation very few of us ever think about staying close to home. However traveling can get expensive and cause even more stress. Between the cost of air fare, hotels and lodging, transportation and the cost of experiences once you arrive at your destination, vacation can add up quickly. Next time you are planning a vacation think about keeping it closer to home or taking a staycation. There are many pros to taking a staycation or being a tourist in your own town. It is more cost effective, you don't have to take time off work, arrange transportation or lodging or worry about being in an unfamiliar city. Here are some things to try when being a tourist in your own city.

Try things that you wouldn't normally do in your city. Take a tour of a popular landmark like the Minnesota State Capital in St. Paul, the Mill Ruins Park or Mill City Museum in Minneapolis. Visit a museum that you have never been to like the Minneapolis Institute of art, the James J. Hill House, American Swedish Institute, Science Museum of Minnesota, Walker Art Center or the Minnesota Children's Museum. Rent a Nice Ride bike and take a self guided tour around lake Bde Maka Ska, Lake of the Isles, Lake Harriet or Lake Nokomis.

Embrace the four seasons that Minnesota has to offer. In the summer rent a boat on Lake Minnetonka or visit Minnehaha falls. In the Fall go to the Minnesota Landscape arboretum in Chaska and take the 3-Mile Drive, watch the leaves transform into vibrant red, orange and yellow. Also visit an apple orchard and pick fresh apples, drink fresh pressed apple cider and take a hay ride. In the winter visit Buck Hill for snow tubing or Afton Alps for skiing and snowboarding. You could also go root for the Wild at a Minnesota Wild game at the Xcel Energy Center in downtown St. Paul. In the Spring check out the roaring Mississippi river at the Stone Arch Bridge over St. Anthony Falls, watch the flowers bloom at the Como Park Zoo and Conservatory or visit the Minneapolis Sculpture Gardens.

Check out a local events, fairs or festivals. Go to the Minneapolis Farmers Market or go to one of Minneapolis's many music and movies in the park. Try something new at the Dakota County, Carver County or Edina Art Fair. See a concert at the Grandstand at the Minnesota State Fair. Attend the Pizza Luce Block Party, Twin Cities Pride Festival or the Minnesota Renaissance Festival. Visit your community website to see what other events are going on around you.

When taking a staycation make sure to step outside your comfort zone and be adventurous, but also enjoy yourself. Try something new, eat a new food, visit a new place or try a new activity and along the way you might discover a new favorite restaurant, hobby or activity! Being a tourist in your own town allows you to see a city you see every day in a new light. It also gives you a well deserved break from the hustle and bustle of everyday life while staying close to home.

By: Julia Jacobson, Office Manager

Oxboro Family Chiropractic, P.A.


Source: https://experiencelife.com/article/how-to-be-a-tourist-in-your-own-town/

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/

Slowing Down

As we grow older it seems like time passes us by quicker, when in reality time has not changed at all. Our lives become jam packed with responsibility and fast passed life styles that we forget to slow down and enjoy the time that we have. Mo Perry, the author of "5 Ways to Slow Down", offers suggestions to help us become more present in time.

Perry's first strategy is to "take the long view". If you are feeling like you need to speed up to try and get something accomplished, push pause and take a moment of time to assess the situation. Take a look at what is important to you, whether that be your family, meaningful work or other hobbies and make room for those experiences. Becker-Phelps suggests to take a brief look into your future, let's say your 100th birthday party, and ask how you will feel about how you spent your life. This helps to clarify your priorities and change your perspective on what is important in life. This strategy is similar to "checking in". Honoré advises to “stop at random moments throughout the day and ask yourself if you’re going too fast". If so return to your task but take your time and don't feel rushed.

"Make time by doing less". More is not always better. We spend a great deal of time checking emails, trying to plan time consuming family activities and looking for more reaction to our lives on social media. Christine Carter, PhD, recommends taking the minimum effective dose approach to activities in life. Spend minimum time checking email or social media, find a good balance between meditation and exercise and liberate yourself from other people's expectations.

The next strategy is to schedule unstructured time. This strategy involves taking a break from technology every day. Try to get into a routine where you turn off technology to unwind. This time of day could be before dinner or bed. During this time you can get into other activities that help us relax like yoga, gardening or just simply being out in nature. 

Lastly, build a buffer. Plan to have more time between commitments. This will give you time to unwind between obligations but you will still be able to get your tasks accomplished. Slowing down is a difficult thing to accomplish but doing so can help reduce stress and help you enjoy your life more to the fullest! To find out more ways to keep your mind and body healthy, visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/5-ways-to-slow-down/

Living a Happy and Healthy Life

We all strive to live a happy and healthy life, yet many of us struggle to accomplish one or both of these goals. Instead of setting large, unattainable goals, try to focus on making small choices that can improve your likelihood of attaining these goals and achieving a greater overall well-being. A functional-medicine pioneer sums up six elements to a happy and healthy life!

Eat using the perfect plate method. We know this sounds simple but this is often a big struggle for many people. Using the perfect plate, as described my Frank Lipman, M.D., helps you focus more on eating healthier foods rather than counting individual calories, prompting us to focus on quality over quantity. Lipman breaks the plate into 50 to 70 percent non-starchy vegetables, 10 to 15 percent best-quality proteins and 20 to 30 percent healthy fats. Focusing on these foods will help reduce the consumption of the starchy, sugary foods that promote inflammation and weight gain. This element goes hand in hand with another suggestion made by Lipman, address your toxic burden. We are surrounded by environmental stressors that our bodies have to expel each day. These include GMOs, carcinogenic compounds, chemical additives, to foods, healthcare products or personal care items, etc. Lipman suggests to avoid GMOs, educate yourself about what is healthy versus unhealthy and dismiss the doubters of what you want to achieve. 

Become active! Our bodies were designed to move and moving helps to keep our joints well lubricated and healthy. Moving helps to produce proteins called myokines that fight disease and reduce inflammation. It also strengthens the most important muscle in our bodies, our hearts! Take a 5 minute break from work to walk around and stretch or go for walk at lunch.

Get good sleep. The glympathic system, similar to the lymphatic system, is a system within the central nervous system that helps to keep your brain clear and healthy. The glymphatic system works by removing excessive proteins, byproducts of normal neurological functions, that have been linked to the loss of neurological function. The glymphatic system works while we are sleeping, allowing our bodies to rid themselves of toxic overload. If you have an out-of-sync sleep schedule here are some suggestions to improve your sleep cycle. Dr. Lipman recommends good light exposure in the morning by walking outside as our internal clocks are sensitive to the energizing effects of light. Getting outside regularly throughout the day for a few minutes also helps to improve alertness our circadian rhythms. As the evening progresses limit your exposure to artificial light as you prepare to sleep.

"Unwind: Use your breath as a pathway to peace". Stress is a large topic of many of our lives. Unwind by taking a break from social media and get away from the internet. Take time throughout the day to take deep breaths to help clear our minds and relax. Belly breathing or the 4-7-8 breathing methods help you to relax by focusing on breathing rather than your surroundings. To use these proper techniques refer to the attached link: https://experiencelife.com/article/6-keys-to-a-happy-and-healthy-life/.

Lastly, connect and practice appreciation for your fellow beings. We all enjoy a good compliment and healthy relationships, and so do our peers. Perform random acts of kindness like giving compliments, smiling, listening closely to whomever you are talking to, help strangers, etc. These acts help us to become more connected and relaxed, creating a healthier you and environment! To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com.

Source: https://experiencelife.com/article/6-keys-to-a-happy-and-healthy-life/

Reducing Anxiety with Food

 Summer is in full swing and you, like many Americans, may become overwhelmed with a busy schedule. It is estimated that approximately 20 percent of Americans have been diagnosed with anxiety, with only 33 percent of sufferers seeking medical help. Many Americans suffer from anxiety when having to balance a busy schedule, while others experience anxiety as a result of genetics, brain chemistry or other life circumstances. 

According to the author of the book Unstuck: Your Guide to the Seven Stage Journey Out of Depression, psychiatrist James Gordon, MD, notes that "The average American diet promotes anxiety". Unfortunately the American diet consists largely of refined sugars and flours, processed foods and unhealthy fats, which all contribute to anxiety. The food we eat helps the brain to produce neurotransmitters, chemicals released by neurons (nerve cells) that stimulate other cells. If we are not eating the proper food our brain has a difficult time regulating and producing the correct neurotransmitters. Some specific neurotransmitters are dopamine, serotonin and nor-epinephrine, all which contribute to mood. We are going to dive into some nutritional strategies that can help reduce anxiety and increase mood.

"A calm brain requires steady levels of blood sugar", according to Alan Christainson, NMD, and author of The Adrenal Reset Diet. Glucose is the most basic form of sugar and our bodies utilize glucose as a form of energy. Our brains consume about half of the body's glucose availability at any given time so glucose has a large impact on our mood. When we consume refined carbohydrates and sweets as a snack (easy access to glucose) we are tricking the brain into releasing serotonin, the calming neurotransmitter. Unfortunately eating these foods backfires because our pancrease releases insulin to store glucose into our cells causing a drop in our blood-sugar levels. As a result we feel anxiety like symptoms. Try to eat foods are more nutrient dense like complex carbohydrates or food with protein. Some good alternatives to the sugary snacks are seeds, vegetables and fruits in moderation.

Foods with a good source of protein not only help to regulate blood sugar but it gives the body the ability to use amino acids, the building blocks for protein, as precursors to make serotonin, dopamine and other calming neurotransmitters. One important neurotransmitter that is made from phenylalanine, an amino acids, is nor-epinephrine. Nor-epinephrine has been shown to effectively treat symptoms of depression. Foods with high sources of protein include poultry, eggs and salmon. Healthy fats are also important to consume because the brain is primarily of fat (60 percent of the brain is fat). Omega-6 and omega-3 fatty acids are two important fats that promote a healthy brain and  proper neurotransmitter regulation. Fresh water fish, nuts and seeds are good sources of healthy fats.

Lastly, reducing sweets and incorporating more complex carbohydrates, protein and healthy fats all serve to help reduce global inflammation. Reducing inflammation of the gut can help promote a calm mind by promoting a healthy gut microbiome. Researchers are discovering the importance of maintaining a healthy gut microbiome and its effects of global health. “Inflammation is the cornerstone of every bad thing you don’t want to get, including chronic anxiety,” says neurologist David Perlmutter, MD. 

To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com.

Source: https://experiencelife.com/article/anti-anxiety-eating/