West Coast Chiropractic Experts - July 2022

West Coast Chiropractic Experts - July 2022

CELEBRATING THE FOURTH OF JULY WITH CHILDREN AT THE LOCAL POOL July 2022

The Fourth of July is this month, and because it’s on a Monday this year, most people are out on vacation to celebrate the holiday. We celebrate Independence Day to honor the momentous day when the United States officially declared itself as a nation. Because of our Founding Fathers and the military’s bravery during the American Revolution, we now have the freedom of independence and rights as citizens. This act alone is more than enough reason to celebrate America! Some people may celebrate America’s birthday with festivals, parades, fireworks, cookouts, and getting out of town. But for me, when I was growing up, I celebrated the Fourth of July in my hometown at one of our community pools. My favorite part about the holiday is the memories I created while working as a lifeguard. For many years, I was a lifeguard at one of the community pools in one of our public parks. Kids from surrounding neighborhoods would come swim for hours each day, especially on the holidays. The pool was in a pretty bad area in town, and the majority of the children I would watch came from families who didn’t have much or couldn’t afford to go out of town for the Fourth of July. So, the other lifeguards and I would do different activities for the kids to make each day special and memorable. On every Fourth of July, I would ask the other lifeguards to bring in some spare change. One time, I had about eight Ziploc bags full of change — they were filled to the brim with quarters, nickels, dimes, and pennies. It may not seem much to us, but to the kids, it was like they were hitting the jackpot. Then, I would fill the bottom of the pool with the coins. Just imagine a waterfall full of coins dispersing into the water. Once they all hit the bottom, the kids would dive into the pool and grab the coins. They loved to dive for the change and see how many they could catch the first time. I remember one of the children coming up to me and saying, “Look! I have 11 cents!” Once all of the coins are out of the water, the other lifeguards and I would use the money to buy hot dogs, buns, watermelons, and fireworks. Then, my buddy Mark would fire

up the grill and start cooking. He would wear an apron that had the statue of David on it, and all of the body parts were anatomically correct. We would make about 100 hot dogs, and we would all spend time together while we ate our food. Although this activity doesn’t seem like much to some, it was the greatest day of their lives for the kids — the smiles on their faces and sounds of laughter further prove this point. It was such a simple gesture, but it was the coolest thing ever. Our country was built on groups of people helping other groups of people. This activity is how we showed our gratitude for our freedom, and we wanted to pass that lesson on to the kids. I think people should still celebrate the holiday by giving back to their community and celebrating with those who may not be as fortunate to go on trips, cook meals, or even have public facilities. You could spend thousands of dollars on a trip, but it only takes a couple of bucks to make a kid’s day fun and memorable. Many people don’t have the privilege of enjoying the freedom of going to a public park. They don’t have the opportunity to have fun, relax, and spend time with friends and family. Some people don't have the freedom to do what they truly want. This is why I celebrated the Fourth of July with the children — to honor the freedom and independence this country has given me, you, and others. Our rights are not based on our religion, beliefs, race, or nationality; we have our freedom no matter who we are or where we came from. Men and women serve our country and die for our country and independence every day. So, celebrate the Fourth of July for them — for those who can’t make it home to their families or those who have passed away. Celebrate with the children and families who don’t have the resources you have. One simple and kind gesture can do wonders for others.

Happy Independence Day, everyone!

–Dr. Josh Satterlee 1 www.westcoastchiroexperts.com

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such as your cellphone or tablet, and mindlessly scrolling through social media or news stories.

Perhaps the most notable benefit of a digital detox is reclaiming your own time. Checking your cellphone and scrolling through social media can quickly become a subconscious habit. Before you know it, an hour or two has passed. Even watching television can take up huge chunks of your day. With a digital detox, you get that time back, and you can reallocate it to healthier activities. If you feel like you need a break from your electronic devices, take one. It could lead to a healthier and happier life.

When you need a break from your busy life, you probably look at your cellphone. And when you need a break from your cellphone, you might watch TV or browse social media on your other devices. This cycle of never-ending screens can be taxing on your mental health. Everyone hits their breaking point at a different time, and you may not even realize when you’ve reached your limit. If you find yourself getting angry or upset at posted content, consistently comparing yourself to others, or feeling depressed, it may be time for a digital detox. Is It Time for a Digital Detox?

Now that you know what it is, how can you detox yourself?

• Schedule a break from your devices. Even if it’s just for a half-hour, use the time to do other activities, such as exercise, household chores, or even gardening. • Turn off notifications. Constant notifications can be incredibly distracting, so silencing them allows us to focus more on our surroundings. • Disconnect before bedtime. Turn off all electronics an hour before you go to sleep to relax your body and mind. Another benefit is that you’ll feel less stressed, especially if you compare yourself to others on social media or get lost in negative news cycles.

But what is a digital detox? It’s taking a break from electronic devices,

Ditch the Flops Why Your Flip-Flops Are Doing More Harm Than You Think

‘What if I just only wear flip-flops? Will that help?’ Unfortunately, this isn’t just something your body “gets used to.” Wearing flip-flops for a long period of time can cause chronic problems in addition to standard joint pain. For instance, you could experience plantar fasciitis — which is pain in the tissue that connects your heel and toes — or Achilles tendinitis. The latter results from overuse of the tendon in the back of your heel. Essentially, because your foot is having to compensate for flip-flops’ lack of support, the overexertion at an unnatural angle causes more problems over time. ‘So, I can never wear flip-flops, then?’ Good news! You don’t have to swear off flip- flops or sandals. Find a pair of shoes that offer the right amount of support for your arches. You can tell if shoes have this by looking for the “bump” in the middle of the shoe. Archies are a popular flip-flop brand with the arch built right in! Test drive a pair of these or consult with a trusted physical therapist to find the flip-flops or sandals that give you the summertime look we all want without the flip-flop pain.

Whether you’re walking around poolside or simply enjoying a day at the ballpark, few summertime outfits are complete without a pair of flip-flops. But if you struggle with foot pain — or are simply aging out of your invincible 20s — wearing flip- flops may be one of the worst things you can do for your feet.

‘Why do my feet hurt!?’ Because flip-flops don’t have any support, your arches receive more pressure than when you are wearing shoes that have built-in materials for arches, like tennis shoes. That often explains why your feet are sore, but this can also create a problem for the rest of your body.

‘Wait — flip-flops can hurt my whole body?’ Wearing flip-flops can limit how you walk because you’re compensating for the arch pressure. This can impact your ankles, knees, lower back, and hips by placing unnatural weight on these joints and muscles. This could also have an impact on your balance, since the distribution of your weight with each step is off-kilter.

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From pain killers to carbonated drinks, you can find caffeine everywhere on the American market. However, high caffeine consumption can pose risks. The good news is that in moderation, caffeine may contain useful health benefits, but if you want to actually benefit from caffeine, consider these healthier options. But what is caffeine, exactly? Caffeine is a natural stimulant — in other words, it stimulates the brain and central nervous systems, which prevents weariness and helps you stay alert. Over 80% of the world’s population consumes a caffeinated product every day, including tea, coffee, soda, and energy drinks. In North America alone, this number rises to 90%. Research shows that caffeine may possibly elevate your brain function and metabolism, and during exercise, it may even increase your body’s use of fat as fuel — but that doesn’t necessarily mean chugging an energy drink is ideal. Why? Its health benefits come mainly through tea or coffee. Walk into any grocery store, and you’ll notice that many highly caffeinated drinks are also high in sugar and additives. Sugar is extremely harmful to your long-term health — and GET CAFFEINATED IN A ‘HEALTHY’ WAY KEEP IT SIMPLE

no matter what benefits you read about caffeine, the harmful effects of sugar can overwhelm them by heightening your risk of diabetes, heart disease, and much more. The experts agree: Tossing a sugar cube or two into your cup of coffee isn’t the same as drinking a sugary Red Bull. Additionally, too much caffeine can cause some problems. In some individuals, caffeine can promote headaches, migraines, and high blood pressure. Caffeine is also a psychoactive substance, which means it’s habit forming. After a period of not drinking coffee, you might be familiar with the “caffeine withdrawal” and its side effects: anxiety, tremors, restlessness, irregular heartbeat, and even trouble sleeping. Thankfully, these effects are temporary. Studies show that the people who benefit the most from caffeine are often those who drink anywhere from 1–4 cups of tea or coffee a day. You can also find zero-sugar seltzer waters with low doses of caffeine if you need a small kick. Keep it simple, and you’ll avoid excess sugar and reap the benefits of caffeine more fully.

HEALTHIER HOT DOGS WITH SLAW Inspired by RachaelRayMag.com

TAKE A BREAK!

Craving a healthy dog for National Hot Dog Month? We’ve got you! Follow our recipe for a dog packed with protein, fiber, and vitamins. (Serves 8)

DIRECTIONS

INGREDIENTS

• 2 tbsp vegetable oil • 1 green apple, peeled and diced • 1 red onion, thinly sliced • 1 small head red cabbage, cored and shredded • 2 tsp ground cumin • 1 tbsp grill seasoning • 3 tbsp apple cider vinegar • 2 tbsp maple syrup • 8 organic chicken sausage links • 8 whole-wheat hot dog buns, toasted

1. In a large skillet over high heat, warm the vegetable oil. Saute the apple, onion, and cabbage and toss until wilted. Season with cumin and grill seasoning and cook for 10–12 minutes, until tender. 2. Add the vinegar and maple syrup, then toss to combine. Cook for 1 minute and set aside the slaw. 3. On the grill, cook your chicken dogs according to the package instructions. 4. Assemble the works, starting with the bun and piling in the chicken dog and slaw. 5. Dig in! For an extra health boost, serve with grilled summer vegetables.

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1. One Small Gesture Can Make Someone’s Day 2. The Benefits of a Digital Detox INSIDE THIS ISSUE

Why You Need to Ditch the Flip-Flops

3. The Healthiest Way to Get Caffeinated

Healthier Hot Dogs With Slaw

4. Try These Easy, Healthy Microhabits

5 Easy, Healthy Microhabits INVEST A FEW MINUTES FOR A HEALTHIER FUTURE

No. 2: Dedicate 5 minutes of your lunch to walking. Whether you want a relaxing walk or a quick jog to get energized, spending time during your lunch to venture outdoors might be more

No. 4: Create a gratitude habit. If your world disappeared tomorrow, what would you miss? Take time in your day, whether it’s the morning, afternoon, or night, to think about everything and everyone you value in your life. This advice isn’t just about achieving better emotional fulfillment; studies show that gratitude practices have significant health benefits, from improved heart health to mental health. No. 5: Take breaks. Avoid burnout. We can get fixated on our jobs and our obligations. But everyone needs regular breaks and personal days off to avoid burnout. Plan to take breaks, and make a promise to never skip them. With these small self-improvement commitments, you might surprise yourself with how far you can go!

Creating a new habit can feel like an enormous hurdle, but the most successful attempts often start with very small steps. Try these very small commitments — they could make a big difference, and even develop into more dedicated habits. No. 1: Go to bed 10 minutes earlier. Research shows that adults need 7–9 hours of sleep. It’s a common myth that adults can get accustomed to five hours of sleep, but experts from the Sleep Foundation say otherwise. While daytime drowsiness may stabilize over weeks or months, persistent sleep deprivation can wreak havoc on your metabolism,

restorative for your mind and body than you’d expect. This is especially easy to do if you’re working from home! No. 3: Find a way to eat an extra serving of fruit or vegetables. If you find yourself struggling to eat healthy foods, don’t subscribe to premade meal kits only to give up a few days later. Instead, try adding fruits and vegetables to meals you already prepare and/or enjoy. Once in a while, replace overly salty or sweet snacks with fresher alternatives.

cardiovascular system, and immune system. To slowly convince yourself to get more sleep, try getting to bed 10 minutes earlier each time. It’s a small, simple change that could make a noticeable difference.

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