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Healthy Options for Thanksgiving Dinner

We understand the big feast’s temptation on you to drown your insides with the most carb-heavy options available. Gooey mac and cheese? Two scoops, please! Mashed potatoes? Keep them coming my way! However, your body will thank you for considering some healthy options to help balance the meal and ensure your Black Friday isn’t spent in a food coma.

 

Broccoli: the Tastiest Green Option.

Argue with the wall on that. Broccoli is one of those foods that may have repulsed you as a kid, but as adults, you find a newfound appreciation for it. The best part is that, when you are eating it, you won’t even miss the butter-coated corn a few bowls down. According to Healthline, “Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. It also boasts more protein than most other vegetables.” So it looks like its taste isn’t the only superior element of broccoli after all. 

Feel Festive with Pumpkin Soup.

It is fall, after all. Being healthy doesn’t mean you have to ditch the fun elements of Thanksgiving. Pumpkin soup is a great substitute for the pie you might have had on the lineup, which still keeps with the theme. The experts at Possible agree that, “Pumpkins and pumpkin soups are a powerhouse of vitamins and nutrients…Soups are a powerhouse of all kinds of vitamins, minerals, proteins, and various nutrients that promote weight loss, better gut health, and a good boost of micronutrients.” All the pumpkin greatness, without the health ramifications.

Skip Wine for Water.

Depending on what you believe in, this could be sacrilegious on Christmas. However, it’s safe to say you get a pass on Thanksgiving. Liquid calories (especially alcohol) are the easiest way to screw up progress on a diet/workout plan without even noticing it. Alfa claims, “As a natural remedy that helps you lose weight, water has zero calories, sugar, or fat as opposed to drinks like sweetened beverages and alcoholic drinks that are full of calories.” So keep passing the white wine around the circle and opt for a glass of refreshing water instead this Thanksgiving! 

Turkey. Yes, That Can Stay.

We aren’t insane, after all. Luckily, turkey is actually a very low-carb and healthy protein that you can indulge in. Heart.org states that, “Turkey is a great source of protein, rich in many vitamins and minerals, and is low-fat…It’s rich in B-complex vitamins, niacin, B6 and B12, and the essential nutrient choline.” So, yes, gobble up that turkey this Thanksgiving.

We hope you take our advice and give these choices a spot at the feast this year. Have a great holiday!

Burn Those Post-Halloween Calories with these Simple Tricks

Now that spooky season is officially behind us, you may be feeling a bit of “Post-Halloween Guilt” about eating too many calories. While it’s healthy to let loose a little bit during this time of year, it’s equally important to your health that you keep your body in top shape. Luckily, unless you went absolutely crazy, the calories eaten during a fun-filled night of trick or treating can easily be burned off. In that spirit, here are some easy ways to give your body a healthy kick in the right direction.

Walking

 

We’ve said this a few times now, but it really does bear repeating that walking is the secret weapon for a healthier lifestyle. Too many people think that unless you’re benching two-hundred pounds at the gym, then you aren’t getting a valuable workout. According to experts at BetterHealth, “Just 30 minutes (of walking) every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.” We’re all busy, but you can find 30 minutes to invest in your health. Your body will thank you. 

 

For Every Cheat Day, Balance it with a Healthy Day

 

We’re not gonna spout out the same stuff when it comes to diet that you’ve heard a million times by now. Yes, you’re supposed to be eating more fruits and vegetables while keeping away from those McDonald’s fries. But, let’s face it, sometimes those fries are too tempting. The key to health is balance. When discussing cheat days, Samantha Cassetty, MS, RD stated, “There is no best time of day, week, or month to return to healthy eating, so after a cheat day, take the next chance to re-establish your healthy routine. If you had an indulgent brunch, have a balanced dinner that evening.” We definitely agree with that sentiment. 

 

At-Home Light Workouts

 

Don’t go hurting yourself but simple, light workouts at home can be a great way to easily burn some of those Halloween calories. When we say simple, think living room yoga, a few pushups, situps, or jumping jacks. Fatherly shared this view by saying, “The best at-home workouts will help you drop weight, build muscle, and avoid those recurring monthly gym fees.” If you’re looking for the perfect kettlebells to add to your home gym routine, we’ve got you covered there too.

Drink Tons of Water

All of these activities will be slightly strenuous on your body, and you will need to be sure to keep hydrated. We truly cannot stress the importance of keeping hydrated enough. The brainiacs over at Harvard went so far as to say, “Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood.” So, remember to keep drinking plenty of water as you practice all these strategies.

We hope these tips will put you in good shape (literally) to burn those Halloween calories. Feel free to stop by our office and tell us all about your progress.

Simple Foods that Encourage Physical Fitness

In today’s age of extreme mukbangs and radical diets, it’s time to break through the noise. We will be sharing some Dr. Hartle approved foods that will help you live a healthier and more fit lifestyle. For those of us who identify more as a home chef than Gordon Ramsay, these are also simple to create for even the most unfamiliar people in the kitchen. 

 

Oatmeal

Oatmeal and gym rats just go hand-in-hand and for good reason! According to Natural Balance Foods, “Oats are supremely beneficial to those who keep to a fitness regime or have physically demanding work due to their high protein…. Adding oats to your diet is a great way to easily boost your protein intake.” As you likely know, protein is a crucial element of any fitness routine. With that in mind, when you’re looking to bulk up or just enjoy a healthy start to your day, look no further than a tasty bowl of oatmeal.  

Eggs

What did Rocky Balboa drink during the famous workout montage? Oh right, raw eggs! Our new favorite website, Eggs.ca (an official government website based in Canada that provides education about the benefits of eggs), chimed in by stating, “Eggs provide all of the nine essential amino acids (also known as the building blocks of protein), making them an effective food for maintaining, building and repairing muscle.” We have to agree with the experts here, and we recommend you to utilize eggs in all of their many, many forms when you’re looking for a fitness-friendly food.

Healthy Snacks

We know how boring healthy snacks may sound when compared to potato chips, crackers, cookies, and ice cream. However, for snacks to be healthy, they don’t have to be boring or sacrifice on taste either. The Food Network notes that bananas, nuts, and even chocolate milk all make for wonderful options when you’re looking for a treat that comes packed with health benefits. 

Lean Meats

Nothing builds up an appetite like a high-quality workout. Sometimes, those of us who eat meat want to embrace our primal instincts and get a juicy burger in our stomachs immediately. Experts at A Lean Life claim that, “Lean protein meats are a near perfect source of protein. Because they come from animals, the protein structure is perfectly suited for your own protein needs because of tissue similarity. Without animal products it is difficult to consume that perfect protein ratio, and the necessary amino acids to build lean muscle.” If you’re a carnivore like us, feel free to enjoy the fitness and health benefits of ground beef or chicken breasts.

 

We hope you utilize these tips to make some simple changes to your diet that will yield major results for your fitness journey. If you have any questions or want to just stop by and say hi, feel free to come around the office and talk to Dr. Hartle for more information.

Benefits of an Improved Posture

Have you found yourself slouching more frequently? Do you seem to appear slouched over at all times of the day? It might be time to take a more critical look at your posture. Apart from the cosmetic benefits of standing a bit taller, there are so many mental and physical health benefits that individuals can enjoy when they improve their posture that we will break down below.

 

A Healthier Skeletal System

 

Your skeletal system—namely, your spine, back, shoulders, legs, and neck—is impacted heavily by your posture. According to fellow healthcare experts, “Good posture allows critical components within the body such as muscles, tendons, and ligaments to effectively do their job. When skeletal bones are properly supported, they are less likely to experience degeneration over time.” Allow those bones to be shaped the way they were designed to be by straightening out that back. Your skeletal system will thank you.

 

Easier Breathing

It’s not too complicated to understand, yet most people rarely consider internal processes such as breathing when thinking of the benefits of an improved posture. However, when you look at your body while slouching, which part of it tends to be contorted the most? That’s right, the upper body where your lungs are housed! Breathing experts have stated, “Breathing 360 degrees into the belly and back using the diaphragm with good posture can help with reducing shortness of breath long term.” They continue to state that poor posture directly causes shortness of breath “by limiting your ability to access your diaphragm and belly breathe. Your brain can’t get the oxygen it requires and you experience a sensation of ‘air hunger’ so it will recruit your backup breathing muscles that need to work more frequently to get the required oxygen intake, which makes you breathe fast and shallow.” Breathe a little easier and fuller by sitting a bit more straight at your desk today. 

 

Fewer Headaches

 

As we just discussed, your body’s external processes have real ramifications on its internal ones. Headaches are no exception. The National Health Service noted, “Poor posture causes tension in your upper back, neck, and shoulders, which can lead to a headache. Typically, the pain throbs in the base of the skull and sometimes flashes into the face, especially the forehead.” Much like the point above, this is one of those instances where it’s something that makes sense when you give it a little bit of critical thought. Straighten out your back and enjoy the benefits of it all the way up to your head.

 

Increased Confidence and Energy

 

Speaking of your head, let’s get into some of the mental health benefits of improving your posture. Think about the people you have witnessed command a room with their presence. Are they typically slouched over or standing tall and straight? It might have never crossed your mind to even look at that, as it’s a subconscious criterion we tend to judge people on, but you’ll start seeing a pattern when you analyze it closer. The one and only American Express confirmed this by stating, “You can look confident with an assertive posture that makes you appear more balanced and grounded.” Clearly, the benefits of a good posture are applicable to both your physical and mental health.

 

Overall, it seems very clear that a better posture can help you enjoy a healthier and more high-quality life. We hope this advice will help you, but if you need an adjustment, we’d be happy to have you in our office.

What to Expect When You Start to Work Out

We’ve all been there. You look at the after pictures of a body transformation and start feeling the desire to give yourself similar results. Then, the pesky part of working out comes into play, and you either go way too hard or get way too impatient, inevitably just giving up. In this blog, we will share some tips on how to set your expectations appropriately and avoid setting yourself up for failure.

You won’t be the strongest one at the gym on your first day.

That juicehead across the gym didn’t start off looking like that. He looked a lot like you do today. As humans, it’s natural to compare ourselves to others, especially when it comes to things like varying levels of fitness in a gym. According to a recent study, “One in two Americans have been found to be intimidated at the thought of working out at a gym [and] feel the idea of working out among other people in a gym environment is a daunting prospect.” Don’t let the famously coined term, ‘gymtimidation,’ keep you from following through on your workout regimen.

It’s going to really hurt afterward.

You’ve heard the phrase ‘no pain, no gain’? Well, when it comes to working out, they really mean it. That’s because for your muscles to get bigger, the fibers literally have to break and heal again over and over and over again. Health experts have confirmed that, “After you workout, your body repairs or replaces damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands or myofibrils. These repaired myofibrils increase in thickness and number to create muscle hypertrophy.” So, yes, expect pain. You have to power through in order to make noticeable gains. 

You’re going to be tempted to skip a workout plenty of times.

Going off the last point, whether pain or outright laziness causes it, you’re going to be tempted to skip your workout constantly. Remember that habits take time to form and, until it feels natural, they will probably feel like a chore. Livestrong echoed this point by simply stating, “There will never be a shortage of excuses to skip the gym.” By expecting the temptation of skipping a workout, you’ll position yourself better to avoid giving in to the aforementioned temptations.

Results will not be immediate.

If there were a way to get ripped after one quick trip to the gym, then everybody would be ripped. It’s unfortunately not that easy. Realistically, it will take weeks, maybe months, to start seeing any visible and tangible benefits of your efforts. US News pointed out, “People who are trying to lose weight would love to drop pounds—especially fat—quickly and easily. Of course, that’s not how weight loss typically works.” Don’t get discouraged if you don’t see a jock looking back at you after the first few workout sessions. Good things take time.

At the end of the day, setting healthy expectations is key to ensuring longevity in your efforts. We hope you found these tips valuable, and we wish you the best in your fitness journey.

How Physical Therapy Can Help Reduce Pain Associated with Aging

At Allen County Family & Sports Chiropractic, we want to take this opportunity to focus on the family element of our name. While most of our blog posts discuss educational opportunities for either adolescents or young adults, we are still happy to provide some useful guidance for those of us who are in our later years. With that in mind, we wanted to talk about some of the most common pain conditions that may rear their ugly heads as we continue to get older. Of course, these are also all conditions that Dr. Hartle or any of our trained staff members would be happy to help you with.

Arthritis

Physical therapy and arthritis go way back. It is arguably the most common condition that older adults face as it amounts to more than three million US cases per year. In fact, according to the National Institute of Aging, “Osteoarthritis is the most common form of arthritis among older people, and it is one of the most frequent causes of physical disability among older adults.” The next time that you feel pain or stiffness that seems to be getting worse, consider looking at arthritis as the culprit.

Cancer

It is a simple fact of life that many of us will face a cancer diagnosis in our lifetimes. Whether it is your friends, family members, or yourself, physical therapy has been proven to be a helpful tool in combating pain experienced as a result of this insidious disease. When discussing how physical therapy can help cancer patients, fellow experts in the space have stated, “Physical therapists create treatment plans that use physical activity to help cancer survivors manage side effects of treatment and cancer-related problems.” While, unfortunately, we can’t cure the disease for you, we can do our best to provide treatments that will help make it a little bit easier to live with.

Tendonitis

Our skeletal system has so many intricacies, and they all get a bit worn down with age. Our tendons are no different. These cords work together to attach the muscles in our body to the bones, and sometimes they can become irritated or inflamed resulting in tendinitis. The HSS notes that, “Although tendonitis can occur at any age, it is more common in adults over 40… As tendons age, they tolerate less stress and are less flexible.” Sometimes, the magic of physical therapy is knowing when to instruct clients to cease the movement of the affected area rather than having them power through and exercise it, which is true with patients suffering from tendonitis.

Multiple Sclerosis

While this is one of the more rare conditions of the bunch that we covered today, it is still a very real threat for people, especially as they get older. In case you didn’t know, Multiple Sclerosis (MS) is a disease in which the immune system eats away at the protective covering of nerves. While there is currently no cure for MS, this is another condition that can be effectively managed by physical therapy. The National MS Society themselves have reported that, “Physical therapists play an integral role in the management of MS throughout the disease course – at diagnosis, during and after relapses, during periods of progression as well as periods of stability, and when the disease becomes more advanced.“ While physical therapy cannot solve the problem entirely, it can certainly help you feel just a little bit better if you are struggling with it.

 

If you or someone you know is dealing with any of the above diagnoses, Allen County Family & Sports Chiropractic is here to help however we can. We support all members of the family, including those who may not be quite as young as they used to be.

Fall Activities that Promote an Active Lifestyle

The end of summer is approaching very quickly. People are getting their cups ready for the incoming pumpkin spice and their closets prepared for the looming dips in temperature. With that in mind, we wanted to expand on the series we started this summer, which discussed seasonal tips for staying active. Worry not: there are tons of ways to enjoy the pretty colors while getting a workout in simultaneously. 

 

Nature Walk

This one is the most obvious, but it’s still jam-packed with benefits. While nature is serving (arguably) its prettiest aesthetic, it makes for a great excuse to get some exercise in. The experts at IQEQ stated that among the benefits of taking a quick nature walk include that walking “Strengthens the heart and increases circulation [and] reduces stiffness in joints and improves posture and flexibility.” To put it simply, your Instagram feed isn’t the only thing that will be thanking you for planning a quick nature walk this fall. 

Pumpkin Picking

Did you even celebrate fall if you didn’t go pumpkin picking? If not, you certainly didn’t get the corresponding health benefits either. Apart from the obvious benefits for your muscles, the pumpkins themselves come with a variety of health benefits. According to WonderLabs, these include weight loss, bolstered immunity, increased energy, and improved blood pressure.

 

Raking Up the Leaves

Enjoy some pretty colors and get a workout in while you’re at it by breaking out the rakes and bags. Raking leaves is a fun way to get some valuable exercise this fall. In fact, AARP described the muscles that get a workout through this activity by saying, “[Raking leaves] helps build upper-body strength, as well as core strength, or strength in your back and stomach.” We can’t confirm whether jumping in the pile of leaves gets you more of a workout, but we can guarantee that it makes it much more fun.

 

Trick-or-Treating

Got little ones in your family? Trick-or-treating makes for an incredible excuse to get moving while creating some fun memories. If you want to make it into a more extreme workout routine, TapGenes shared some really interesting ways to feel the burn while the little ones are feeling the sugar rush. This list includes ideas such as pulling toddlers in a wagon, candy bag resistance, purposely seeking out hills, and more. If you incorporate any of these ideas into your trick-or-treating this year, be sure to stop by and show us videos after!

While it might require a bit more creativity than its predecessor, there are still plenty of easy ways to stay active this fall. We hope you use these tips to achieve optimal health.

Walking: The Secret Weapon to a More Active Lifestyle

As a personal trainer and strength coach, Dr. Hartle has assisted countless people in accomplishing unthinkable feats of strength in the gym. On the flip side, as a licensed chiropractor, he has also seen the consequences of biting off way more than you can chew. So many people go from zero to one-hundred fast in search of a healthier and more active lifestyle. That is why this article will discuss the incredible health benefits that something as simple as walking can have on your life so that you don’t feel pressured to go straight for the heaviest weights at your local gym.

 

First of all, it’s easy.

As we mentioned earlier, it’s a great and simple alternative to blowing out your back or getting seriously injured by going too hard too fast. This truly unprecedented finding that walking is an easy way to workout is backed by fellow professionals. In fact, according to WebMD, “Walking may be the simplest way to work out. You can do it almost anywhere, and it’s a snap to get started: Just put one foot in front of the other.” So yeah, take that, nonbelievers!

Walking helps maintain body weight and burn calories.

All jokes aside, walking comes with so many incredible benefits for your health. It helps to monitor your body weight and lose some pounds without the added muscle stress that running causes. MayoClinic discussed that, “Regular brisk walking can help you maintain a healthy weight and lose body fat, prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type-2 diabetes, and strengthen your bones and muscles.” If you’re looking to lose some weight, look no further than taking a walk around your block every day.

Your heart will be healthier.

As you start walking, you might notice a slight discomfort in your chest accompanied by a much faster heartbeat. That is your body’s way of telling you that your heart had to put in some work to ensure that you didn’t collapse on the sidewalk. In other words, it’s your body telling you that your heart is not in the best shape. Like any other exercise, though, the more you repeat the behavior, the easier it will be on your body. The American Heart Association shared, “With every step, walking offers benefits and is some of the best exercise for heart health. It can improve your cholesterol levels, blood pressure, and energy levels.” Your heart will thank you for the walks that you take — we can promise you that.

It helps your body and your mind.

Have you ever heard of someone returning from a walk and feeling worse than they did when they left? Quite the opposite is usually the case, isn’t it? Well, there’s science to back up why that is the case. News Medical posted findings from a study saying, “According to Sports England, the benefits of physical activity on mental health include improved mood, reduced risk of depression and anxiety, and a more balanced way of life.” Walking truly gives you the best of both worlds with a one-two punch that can help you fight physical and mental health ailments.

 

We hope you use the information we shared today as the motivation you might’ve needed to implement a walk into your daily routine. Enjoy the fresh air.

Simple Tips to Avoid Pain

Pain can be an intrusive element of our lives, especially as we get older. The worst part about it is that it usually creeps up on us when we need to be in tip-top shape. However, with simple and consistent practice, you can ensure that your body is optimally positioned to avoid experiencing pain. Here are some quick tips to ensure that you ride out the rest of the summer without pain bringing you down.

 

Keep the Body in Shape

Just like your old car, if you don’t turn it on and drive it around every once in a while, it’s going to stall or fail to operate correctly. Simple exercises such as taking a walk around the block or doing a few mobile exercises here and there will do your body a world of good. According to Mayoclinic, “Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your [body] work more efficiently.” Remember: a walk a day keeps Dr. Hartle away!

Posture Check!

Is your back starting to hurt? One of the most common reasons is poor posture being maintained throughout the day. Fellow experts share this view by saying, “Having good posture not only contributes to a good appearance, but it has many health benefits, including [reducing] abnormal wear and tear on joint surfaces [and decreasing] the risk of back pain.” Stop slouching at your desk and hunching over while you walk around and straighten out that back. You may be surprised by the results that you experience.

Get Good and Comfortable Sleep

You may not be surprised to hear that the position you place your body in for 6-8 hours straight will have a significant impact on the health of your skeletal system. Stomach sleepers should be especially aware of this advice from Cosmopolitan, “Sleeping facedown can cause some obvious issues — like not being able to breathe, for example. Because you need to turn your head to one side to get air in and out, you inherently twist your spine. Over time, this can cause neck and back pain, not to mention issues falling and staying asleep.” Next time you experience a painful morning, consider investigating your sleep patterns when looking for the root cause.

Consider a Trip to the Chiropractor

If there is a more sinister cause of your pain, such as a chronic condition or extreme injury, it may be time to consider seeking professional help. Luckily, the experts at Allen County Family & Sports Chiropractic are here to help. Wondering what to expect? Click here to check out our recent article discussing the topic.

 

While some painful conditions may be inevitable, especially as we get older, a lot of pain can be avoidable through simple habits. We hope these tips help keep you pain-free, but we are happy to help you start feeling better in case we are a bit too late.

Easy Starter Exercises for Beginners

Our most recent blog post shared a beginner’s guide to working out. In that article, we discussed that people should take it easy as they’re getting started for both physical safety and optimal strategy. So, what are some official starter exercises that have the Dr. Hartle stamp of approval? We’re glad you asked.

Push-ups

It’s no mystery why people will ask you to drop and give them ten when you mention a desire to start working out. Despite their seemingly simple practice, properly done push-ups work the muscles all over the body. According to WebMD, some of the health benefits they offer include, “Burning calories, protecting your shoulders and lower back from injuries, improving your balance and posture, improving your flexibility, [and] improving your performance in sports and athletic activities.” The best part about them? You can do them from wherever you are! 

Jumping Jacks

Have you ever watched a movie where people are going through intense training? Which exercise is most commonly depicted again? That’s right, jumping jacks! Femina goes so far as to call it the ‘ultimate cardio exercise.’ They go on to mention, “Jumping jacks work on the entire body, making for a great exercise that contributes to weight loss all over. It works on the legs, abdomen and belly area, and arms, allowing for weight loss in these areas.” A bonus benefit of jumping jacks is that they are commonly used to alleviate panic attacks.

Walk Around the Block

There’s nothing like a walk. Whether you are 18 or 82, walking is a simple way to get the blood flowing and the muscles working. MayoClinic notes some of the benefits of walking, mentioning that it can help, “Improve cardiovascular fitness, strengthen your bones and muscles, increase energy levels, and strengthen [the] immune system.” Next time you’re left feeling overwhelmed about how to get started implementing a more active lifestyle, look no further than a quick walk around the neighborhood.

Curls

We’ve all been that stick figure curling ten pound dumbbells. It’s a staple element of the “I just began working out starter pack.” VeryWellFit elaborates on bicep curls by saying that, “It’s a great exercise for seeing results in strength and definition.” Not only does this classic exercise help you develop volume and strength in your arms, it also helps train your body to use your arms correctly for other more intense workouts down the line. Don’t be embarrassed to grab that small dumbbell and watch yourself in the mirror. It’s actually more helpful than people might think.

We hope that you will make use of these beginner exercises as you get started on your fitness journey. Be sure to stop by the office and tell Dr. Hartle about your recent gains.