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November 2018
WHAT I’M MOST THANKFUL FOR The Amazing Qualities of Life
Thanksgiving is coming up at the end of the month, so naturally, I wanted to take the time to talk about thankfulness. For me, gratitude is being thankful for what you have and appreciating everything in your life. Everyone seems to want the latest and greatest thing — the newest phone, car, or computer. But I like to think about how lucky I am already. You can always get a better house or work toward improving your business. But instead of craving more, I think it’s important to be thankful for what’s in your life right at this moment. I don’t have the newest technologies, but I’m grateful for everything that I do have. I know that my family is lucky compared to many, and I never take it for granted. “Everyone seems to want the latest and greatest thing — the newest phone, car, or computer. But I like to think about how lucky I am already. You can always get a better house or work toward improving your business. But instead of craving more,
What I’mmost grateful for this year is having a happy and healthy family. Now that we have two kids, it’s not only my health that’s in the forefront of my mind. I’m so very thankful that Conor and Liam are in perfect health and have only faced minor illnesses growing up. I know that there are so many things that can go wrong with kids when they’re as young as my two sons. Knowing that my boys are so strong and healthy, well, words can’t describe how grateful I am for that. Even before Conor and Liam were born, I was thankful for many things. I appreciated having Nicole by my side, a house to come home to, food on the table, a car I could rely on, a successful business, and my own well- being. Everything shifted when Conor was born. The most important things for me suddenly became my desires to be a good father, provide for my family, and make sure my child remained healthy. I am truly grateful to have Conor, Liam, and Nicole in my life. Something that I’ve found useful and encouraged others to do as well is to write down the things you’re grateful for. It’s a powerful way to remind yourself how wonderful your life is. Making this list allows you to physically see all your blessings. This Thanksgiving, I want to encourage you to take some time and write down the things you’re grateful for — even if they’re small.
I think it’s important to be thankful for what’s in your life right at this moment.”
That’s a big thing for me — putting everything into perspective. Many people don’t realize how amazing their lives are. It’s true that everyone faces hardships, but I believe it’s essential to take time to really think about all you have. Most of us reading this are at home, have a warm bed to crawl into, have a fridge filled with food, and work and earn a living. More importantly, we have family and friends we can rely on. I believe it’s important to realize all you have —whether it’s all the things I mentioned or only a few of them— because there are many people around the world who don’t have even these basic comforts.
From all of us at NOVA Chiropractic & Acupuncture, we hope you and your family have a fantastic Thanksgiving. Happy Holidays!
-Dr. Todd P. Sullivan
NovaChiroWellness.com
(703) 912-7822
THANKSGIVING PREP FOR THE WHOLE FAMILY
Thanksgiving is more than just a feast; it’s about coming together as a family and being thankful for one another. So why wait to get into the spirit until everyone is seated at the table? Here are a few ways you can make the actual preparation of Thanksgiving dinner fun and engaging for the whole family! GIVE EVERYONE A ROLE No, not those rolls — yet. Making the feast a family project can turn the day from a hectic list of chores into a magical bonding experience. It’s important to match each family member to a job that best fits their abilities. Young children can mash potatoes or rinse ingredients in the sink. Older kids can take on more responsibility, like measuring ingredients, keeping an eye on timers, and setting the table. Teens and young adults can supervise their younger siblings and cousins in these important tasks and may be called upon to stir what’s on the stove while an adult checks on the football game. ROLL OUT THE DECORATIONS Still not talking about bread. Not everything in Thanksgiving preparation needs to be tied to the kitchen. Creative family members of all ages can work together to bring some seasonal flare to the dining room. Maybe this means picking up some Thanksgiving coloring books, or perhaps the family can venture outdoors to collect autumn trimmings for crafts. It’s a great way to let each family member put their own personal spin on the holiday! HAVE A ‘ROLLER DERBY’ Finally. While an adult should be the one to put these delicious baked goods in the oven, the whole family can help shape the dough. In fact, Care.com recommends making this a contest. Set aside a time when everyone can vie for the title of Fastest Roll Maker, and you’ll have plenty of warm, flaky, delicious treats come dinnertime. Letting everyone play a part may take a little more planning and add slightly more chaos to your Thanksgiving preparations. But it’s sure to produce a lot of great memories and bonding moments among your loved ones. And by the time you sit down to eat, you’ll all have
HEAT OR ICE?
Know How to Treat Injuries
Imagine that you’ve been injured; you’re in pain, and the area is starting to swell. Of course, you want to relieve the pain you’re feeling. Then someone offers you two options: an ice pack or a heating pad. Which would be the best choice for your injury? Many people don’t realize that there is a significant difference between the use of each. If either treatment is used incorrectly, you could actually make the injury worse. USING ICE For acute injuries, it’s recommended to use ice during the first 24–48 hours after of the injury. Usually, injuries that cause sharp pains, radiating pain, numbness, or tingling benefit from ice. When the area becomes cooler, it will slow the blood flow and circulation in the area, causing inflammation and swelling to decrease. It’s best to ice the area for 15 minutes maximum and then remove it. Let your skin and tissue warm back up to room temperature for the next 45 minutes to an hour, then reapply. This should be repeated 3–4 times for the best results. USING HEAT An appropriate time to apply heat is when treating chronic or muscular injuries and when the area still hurts past the first 48-hour window. Heat will help to loosen muscles and extend their range of motion. It can also help patients who endure stiffness from arthritis because it improves circulation and blood flow to the injured area. To apply heat safely, use a moist hot pack, heating pad, or a hot, wet towel. Similar to applying ice, heat treatment should be placed on the area for only 15 minutes. Then, remove the head and allow the area to cool for 45 minutes to an hour. Reapply 3–4 times.
something to be thankful for right in front of you — Those. Delicious. Rolls.
Knowing which method to use at the proper time can help reduce your pain and heal the injury faster.
NovaChiroWellness.com
(703) 912-7822
Use Active Recovery Days to Boost Your Results MORE ISN’T ALWAYS MORE
SO…WHAT SHOULD I DO ALL DAY? You won’t be going full-bore at the gym, but that doesn’t mean you shouldn’t keep your body moving. If you’re a CrossFitter, take a yoga class to maintain flexibility. Weightlifters can swap out the heavy weights for bodyweight moves and light cardio. If you’re a runner, reduce your distance and speed by jogging a shorter route at a lower target heart rate. Whatever your typical activity, shoot for about 50 percent effort or less on these days. Active recovery days are also the perfect opportunity to prep food! Spend the afternoon cooking chicken breasts, boiling rice, soaking oats, and chopping veggies, then divide them into enough single-serving containers to last the rest of the week. Most importantly, take advantage of this time to catch up with the important people in your life and the hobbies you love. You can even kill two birds with one stone by playing basketball with friends or going for a walk with the kids. When done properly, active recovery days can recharge your body, your mind, and your life.
Taking a day off from your workout routine might feel like slacking, but scheduling recovery days into your regimen will actually make the time you spend in the gymmore effective. Active recovery days aren’t really days off; you just do less physical work and focus more on the other tasks necessary for reaching your goals. With the holiday craziness kicking into full swing, now is the perfect opportunity to make sure you’re scheduling those active recovery days. You’ll have more time to focus on everything else you love and give your body what it needs to work off those extra Thanksgiving treats! WHY SHOULD I BOTHERWITH ACTIVE RECOVERY? Heavy exercise “damages” your muscles, and they use this downtime to repair that damage, which causes the cells to enlarge and ultimately results in muscle growth and increased strength. This hypertrophy process can’t happen — at least, not very successfully — unless your muscles have a chance to rest and recover. Reducing your workout intensity also allows you to focus on proper form, whether that’s for lifting, running, CrossFit, or other athletic pursuits. Perfecting your form will help you avoid injury, target the correct muscle groups, and work more efficiently.
Pumpkin Chickpea Fritters Ingredients
Be INSPIRED
Inspired by Healthy.Happy.Life
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1/2 teaspoon cayenne pepper
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1 can chickpeas, drained
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1–2 teaspoons flour, for binding (optional)
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1/2 cup organic pumpkin purée
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1/4 cup sunflower seeds
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1 cup panko bread crumbs, for coating
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2 teaspoons apple cider vinegar
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1/4–1/2 cup safflower or canola oil, for frying
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1 teaspoon garlic granules
Directions
4. Formmixture into golf-ball-sized spheres and roll to coat in panko breadcrumbs. Pat into flat cakes and carefully drop into hot oil. 5. Fry fritters, flipping once, until golden and toasty, about 2 minutes per side. 6. Transfer cooked fritters to a paper towel to dry and cool. Serve 5 minutes after cooking.
1. In a large mixing bowl, mash together chickpeas and pumpkin purée until the majority of peas are mixed with purée. 2. Add sunflower seeds, apple cider vinegar, spices, and flour to mixture. Fold until fully integrated. 3. In a large skillet, heat oil on medium-high.
NovaChiroWellness.com
(703) 912-7822
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Inside Issue THIS
Giving Thanks
Let Kids Play a Role This Thanksgiving • How to Treat Injuries
Are You Scheduling Active Recovery Days? • Pumpkin Chickpea Fritters
Events Near You
Perfect for all ages and occasions, you’ll not want to miss this year’s Winter Walk of Lights. Enjoy the custom-made light structures while sipping hot chocolate or cider. Walk through the half-mile of lighted flowers, trees, and archways, and visit the Snowflake Shoppe and Garden Gift Shop for a souvenir of the evening.
CELEBRATE THE HOLIDAYS!
RIDE THE TURKEY TRAIN Where: Lake Fairfax Park When: Nov. 18; 11 a.m. Admission: $10
Don’t Miss These Exciting Events
Have you ever wanted to take a train around a beautiful lake, ride through a multicolored forest, and learn how people celebrated Thanksgiving years ago? Now you can! Engine No. 62 will be taking passengers around the lake and presenting the different methods that eastern woodland American Indians used to hunt. You can even craft your own Thanksgiving-themed trinkets to take home afterward. HOLIDAY PARADE Where: Reston Town Center When: November 23; 11 a.m. to 10 p.m. Website: RestonTownCenter.com/holiday/reston-holiday-parade Admission: Free! Coming back for its 28th year, Reston Holiday Parade takes Reston Town Center by storm. Enjoy Macy’s Parade-style balloons, dancers, characters, dignitaries, musicians, and antique cars, and wave to Mr. and Mrs. Claus. If you arrive early, you’ll be one of many who will receive a jingle bell, which will be handed out before the parade starts. Santa and Mrs. Claus will be available for pictures and will participate in the Tree Lighting and singalong at 6 p.m.
The weather is getting colder and colder. While you might want to hole up for the next fewmonths, here are a few events worth braving the chill for.
NAMASTE SATURDAYS Where: Courtyard by Marriott Springfield When: Every Saturday at 9 a.m. Website: Facebook.com/events/1639796279462470 Admission: Suggested donation of $15
Start your weekend off with your fellow yogis. Clear your mind and engage your body in this calming yoga class each Saturday morning. The class is sponsored by the Courtyard and Breathe Body and Mind and benefits the Ronald McDonald House.
MEADOWLARK’SWINTERWALK OF LIGHTS Where: Meadowlark Botanical Gardens When: Nov. 9 to Jan. 6; 5:30–10:30 p.m. Website: Novaparks.com/events/winter-walk-of-lights Admission: $10 –$17
NovaChiroWellness.com
(703) 912-7822
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