West Coast Chiropractic Experts - June 2020

June 2020

THE SPIRIT OF ADVENTURE WHAT MY DAD TAUGHT ME ABOUT FATHERHOOD I Heard You! It’s been enlightening to share this newsletter with you for the past six months, and my hope is that it serves a purpose for you. So, when you asked for health-oriented content, I knew I had to adjust! That’s why you may notice this edition is different than previous newsletters. I hope this proves to be more beneficial for you and your team, and let us know what you think! Enjoy.

older and become a dad myself, I have gained more respect for him. Besides an affinity for reading, I inherited my father’s desire for adventure. Even during our family’s COVID-19 quarantine, I was itching to get outside, and we took daily bike rides with the kids. Throughout the years, we’ve taken the kids all across the West, including Utah, Death Valley, and the Grand Canyon. As long as we’re exploring together, it’s an adventure worth having. Recently, I had a really rewarding moment with my sons. Whenever there’s a toy with wheels, like most boys, they want to build a ramp for it. We did this recently for their remote control cars. As I helped them with the tools and showed them what to do, my oldest son turned to me and said, “Hey, Dad, thanks for this.” I told him how nice it was to hear that while choking back a few tears. I guess that’s what being a dad is all about. Whether it’s Tuesday night concerts, traveling hundreds of miles for the best steaks, or building ramps in the garage, just being there for the adventures is what makes being a dad so special.

Every Father’s Day, my best friend Mark and I used to drive to Jocko’s Steakhouse in Nimopo, California, for some of the best steak we have ever had in our lives. The reputation of this small- town, middle-of-nowhere steakhouse made the long drive to get there worth it. You have to book a reservation two months in advance to even get a seat! I’ll never forget taking my boys with me one year. Mark and I were chatting about how great it is to be a dad, when my son stood up on his chair and said, “Dad I have to pee!” Before I could escort him to the restroom, he went ahead and peed right there at the table! As a parent, I was mortified; as a guy, I thought it was hilarious. That’s just one of the many memories I have celebrating parenthood with some of the best steaks in California — and I owe it all to my dad. My dad was an original foodie and all about adventure. He would read the Los Angeles Times every single day from cover to cover, and then he would take us to the places he read about in the Times. Dad was never one to sit in front of the TV. As the children of divorce,

we spent our weekends with Dad, and that meant we had to be out doing something, making memories, and exploring. I didn’t always understand why were traveling three hours on a Sunday for steak at Jocko’s, but it provided me with some great memories and a catalog of great restaurants across California. When I talk to others about the experiences I’ve had or the things I did as a kid, I realize I was pretty lucky! How many other people can say they fell asleep in the fifth row of a Monkees concert in junior high? Thanks to my dad, I can. (My brother and sister still can’t believe I did that. In my defense, it was a Tuesday night!) By the time I was a teenager, I had seen The Beatles, Elton John, Eric Clapton, Genesis (Phil Collins’ band), the Monkees, Joe Cocker, and The Rolling Stones — Guns N’ Roses opened for the Stones, too. These concerts were often on weeknights, and I’m sure my mom was never happy that we were spending school nights with rockers. But sometimes breaking the rules creates the best memories. My dad and I didn’t always have the greatest relationship, but as I’ve grown

Happy Father’s Day!

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3 TIPS FOR GOOD BRAIN HEALTH FROM HARVARD MEDICAL SCHOOL KEEP YOUR BRAIN YOUNG

As we age, our bodies change, including our mental functions. Cognitive decline is one of the biggest fears of aging, but it’s not inevitable. Though we’re still learning new things about how our brains work, there’s a lot of scientific research that shows how to keep your brain young. If you want to keep your mind sharp throughout your lifetime, then follow this advice from Harvard Medical School. 1. GET A GOOD WORKOUT. Exercising regularly helps all the muscles and organs in your body, even your brain! A good workout can lower your blood pressure and improve your cholesterol levels, which help your brain and your heart. Harvard Health Publishing, a website

of Harvard Medical School, also notes that “animals who exercise regularly increase the number of tiny blood vessels that bring oxygen-rich blood to the region of the brain that is responsible for thought.” 2. PAY ATTENTION TO YOUR MENTAL HEALTH. Poor mental health can lead to impaired cognitive function. Chronic anxiety, depression, and exhaustion tend to cause low scores on cognitive function tests. But test scores aren't necessarily a sign of future cognitive decline, and Harvard Health Publishing urges readers to maintain good mental health and get restful sleep, as they are “certainly important goals” for improving cognitive function and overall well-being. 3. STAY CONNECTED. It’s not enough to focus on yourself. In order to maintain your long-term cognitive health, you should also focus on your connections with other people. According to Harvard Health Publishing, “Strong social ties have been associated with a lower risk of dementia, as well as lower blood pressure and longer life expectancy.” Make new friends, stay in touch with family members, and maintain positive relationships in your life. They say an ounce of prevention is worth a pound of cure. This is certainly true when it comes to your brain health. Do what you can today to protect your mental functions tomorrow.

2 WAYS TO REVIVE YOUR LIFE THIS SUMMER If the mercurial spring weather has prevented you from getting out as much as you would have liked these past few months, you might be feeling a bit of cabin fever about now. Luckily, you can still introduce positive changes to your life that help you feel healthier and younger. Here are two ways to awaken your body and mind. FEELING RENEWED AT ANY AGE

activity you may have always wanted to try but never had the chance, like yoga or even a video game. Trying out new things keeps your brain active. You may even discover a new favorite activity along the way!

PAY ATTENTION TO MENTAL HEALTH.

Although more years provide more experience and knowledge, sometimes they also come with heavy baggage. The loss of a loved one, trauma, and other struggles can impact your life in later years. This is why it’s good to practice mindfulness. Take some time to focus on the present. Go for a walk and listen to the world around you, feel the fresh air against your skin, fill your lungs, and take in everything you can see. Meditation is also a good way to spend a few minutes

ADOPT A NEW ACTIVITY.

As you get older, it’s not uncommon to drift further from the lifestyle you had in your 20s and 30s. Things have settled down, and you know a bit more about who you are, what you enjoy, and what you’re capable of. With this better understanding, you can make choices more aligned with your true interests and personality. Think about getting involved with a new

to focus on your body in the moment and the things in life that make you happy. Practices like these can help you feel lighter, both physically and emotionally. Growing older doesn’t mean you can’t feel renewed and positive. This isn’t just an impossible idea — it’s a reality.

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DO YOUR HOMEWORK! WHY YOUR AT-HOME PHYSICAL THERAPY EXERCISES MATTER FOR HEALING

Seeking rehabilitation through physical therapy can be one of the wisest choices you make for your health, well-being, and life. But committing to a physical therapy routine is much more than just showing up for your appointments. YOUR AT-HOME WORKOUT, OR HOME EXERCISE PROGRAM, IS JUST AS IMPORTANT. Working out may seem counterproductive to healing, but your home exercise program is designed specifically for your ailments. Your physical therapist will tailor an exercise routine for you and teach you the moves while offering specific advice and providing tools to guide you through each movement. If you can commit to doing your home exercise program on a regular basis, then you may just reap the benefit of healing faster. Think about it this way: Physical therapy heals through movement, yet you typically do not see your physical therapist for this healing movement

every single day. While rest is vital to the healing process, continuing to keep your joints limber, moving, and functioning at their best is also key! So, by sticking to your home exercise program, you are effectively supplementing the extensive care your therapist provides for you at each appointment. Additionally, doing your at-home routine while you are in physical therapy prepares you for life after this therapy ends. As much as we love seeing you at your appointments, you’re bound to return to the real world and not see us quite as often. That is the goal, after all! But in order to continue a healthy lifestyle, you have to continue moving your joints and body in a healthy way. Your at-home exercises are a great first step, and your therapist can offer progressions to continue challenging you when those moves become second nature to you and your body. Like many things in life, physical therapy comes with a need for dedication, but any physical therapist’s goal is to

make this process as easy for you as possible. If you’re struggling to commit to your at-home exercises or if you need additional instruction, talk to your therapy team. We can help you gain the confidence you need to crush those at- home exercises and get you back to the activities you love.

VEGAN BLT SALAD Inspired by RabbitAndWolves.com

TAKE A BREAK!

INGREDIENTS

• 1/2 tbsp liquid smoke • 1 tbsp maple syrup • 5 tbsp soy sauce (or tamari), divided

• 1/2 cup water • 2 tsp agave • 2 tsp nutritional yeast • Salt and pepper, to taste • Lettuce of choice • 1/2 cup cherry or sun-dried tomatoes • Croutons (optional)

• 1 cup coconut flakes • 15 oz extra-firm tofu • 1/2 cup coconut oil, melted • 2–3 cloves garlic • 1/4 cup apple cider vinegar

DIRECTIONS

1. Heat oven to 350 F. 2. To make the “bacon” bits: In a large bowl, combine liquid smoke, maple syrup, and 1 tbsp of soy sauce (or tamari) and completely coat coconut flakes with the mixture. 3. On a prepared baking sheet, spread out the coated coconut flakes in a single layer. 4. Bake for 10–15 minutes or until the flakes are crispy. Let cool.

5. To make the dressing: In a blender, add tofu, coconut oil, garlic, 4 tbsp soy sauce (or tamari), apple cider vinegar, water, agave, nutritional yeast, salt, and pepper. Blend until smooth. 6. In a large bowl, toss the lettuce, tomatoes, croutons, “bacon” bits, and dressing. 7. Serve chilled.

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1. COVER TITLE 1. LEARNING ABOUT FATHERHOOD FROM MY DAD INSIDE THIS ISSUE 2. HARVARD'S TIPS TO KEEP YOUR BRAIN YOUNG HOW TO FEEL RENEWED AT ANY AGE 3. WHY A HOME EXERCISE PROGRAM IS VITAL TO HEALING 4. BATTLE YOUR FRIENDS AND GET HEALTHIER WITH THESE 3 PLATFORMS

GAME ON! 3 PLATFORMS FOR COMPETING ONLINE AND CRUSHING YOUR FITNESS GOALS

Through smartphone apps like Words With Friends and 8 Ball Pool, you can compete against your loved ones from virtually anywhere, and creators in the fitness world have taken notice. Now, a number of virtual fitness programs offer the same level of friendly competition along with the satisfaction of completing your fitness goals. Below are three platforms to get you started! VIRTUAL RUN EVENTS With all the excitement of a footrace and no crowd to deal with, Virtual Run Events brings 1-mile, 5K, 10K, half-marathon, and full marathon races to you. Racers choose a distance to run around their neighborhood, on the treadmill, or at the park, and their friends and family compete in the very same races wherever they happen to be. As a bonus, proceeds from a number of these events also support nonprofit organizations. Visit VirtualRunEvents.com to sign up for a race and lace up your shoes wherever you are. DIETBET, STEPBET, AND RUNBET Looking for a little extra motivation to meet your health and fitness goals? Try involving money and a little friendly competition. DietBet,

StepBet, and RunBet ask each user to place monetary bets on their ability to achieve various wellness goals. You can also challenge your friends and family to place bets and stay motivated together. All the money is placed into a pot, and when you complete your goal, you get your money back. Some users say they’ve even made a profit! Search for DietBet, StepBet, and RunBet in your app store and get started.

FITOCRACY Calling all gamers! This is the fitness platform just for you. Invented by gamers, Fitocracy tracks fitness achievements and rewards users as if they were playing a video game. With quests, badges, and multiplayer gaming options, you’ll be motivated to work hard for your goals. Connect with new online friends or invite your loved ones to join you on Fitocracy. It doesn’t get much better than dueling friends or family in a classic one-on-one wellness competition! Learn more at Fitocracy.com.

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