Although the holidays are meant to be fun and enjoyable, we tend to let the stress of work, chores and other responsibilities affect our moods and it can make it difficult to enjoy the holiday season. Reducing your levels of stress will also help you to feel less anxious and tired enabling you to fully enjoy holiday events and festivities. Here are some tips you can use to reduce your levels of holiday stress:
1. Stick to a regular workout routine. Not only does regular exercise lower stress levels, it also enhances your mood and promotes weight loss. Start and stay with a fitness routine to get your heart pumping, burn calories and reduce stress this holiday season!
2. Eat a balanced diet. Stress can occur by overeating or under eating over the holidays making you feel more tired, anxious or lethargic than usual. You can maintain a steady level of energy and reduce stress by eating small meals throughout the day.
3. Head to the spa. Treating yourself to a relaxing day is a great way to reduce holiday stress. Get a relaxing massage, pampering facial or skin-reviving body treatment to improve your mood and lower stress levels. Even spending just a few hours at the spa can help to lower stress levels and keep your skin looking healthy and radiant for holiday festivities.
4. Schedule some “me” time. Take a time out from your busy schedule to re-gather your energy and to keep stress to a minimum. Take a walk by yourself, do yoga, meditate for twenty minutes per day, or spend some time at your favorite coffee shop or bookstore.
5. Get enough sleep. Skipping that much-needed shuteye during the busy holiday season can takes toll on your mood and well-being. Not getting enough sleep can also make it difficult for you to maintain a positive outlook and you may feel more stressed and anxious than usual. Make sure you’re getting at least seven to eight hours of sleep every night so that you can feel your best throughout the holiday season.
Tuesday, December 20, 2011
Thursday, November 3, 2011
Winter Healthy Ways
Winter is just right around the corner and the question we've been getting is, "What can I do indoors to stay healthy?" That is a great question! We found a great article that keeps it simple with 6 easy steps to maintain a healthy system. Here they are:
1. Load Up on Vitamin C
One of the best ways to immunize yourself against health problems over the winter season is with a healthy diet. Try to eat more servings of fresh fruits and vegetables during the colder months, and pick foods that have the highest nutritional content whenever possible.
2. Sanitize Your Work Space Regularly
Whether you work in a cubicle, share an office space or work from home, take steps to kill of germs that can accumulate on your keyboard, mouse and other office equipment. Sanitizing wipes can help you get rid of germs in a flash throughout the day.
3. Keep Up with Your Workout Regimen
When it's too cold to go running outside or participate in outdoor sports, make sure you're still getting some daily exercise with an indoor routine. Exercise will increase circulation and also give your metabolism a much-needed boost to ward off those holiday pounds.
4. Eat a Healthy and Wholesome Breakfast
Eating breakfast can help to ward off hunger pangs throughout the day and keep cravings under control. Eating a breakfast rich in complex carbohydrates and lean protein can give you plenty of energy to get through a busy morning and also keep your appetite in check. Enjoy a bowl of oatmeal with low-fat milk and fresh fruit, or an egg white omelet with a generous serving of fresh vegetables to kick off a cold morning.
5. Maintain a Consistent Sleep Schedule
It's natural to feel like hibernating and sleeping in during the cold and dreary winter months, but try and be consistent with your sleeping and napping routine. A lack of sleep can cause fatigue and take its toll on your immune system. Aim to get at least seven to eight quality hours of sleep each night so that your body can repair itself and fight off any cold or flu viruses this season.
6. Change Your Bedding More Frequently
Bacteria and germs lurking on your pillowcases, blankets, bed sheets and quilts can prevent you from recovering from a bout of the cold and flu. Make sure you're washing and sanitizing bedding regularly so that these germs don't end up sticking around all season long.
Reference: Six Easy Ways to Stay Healthy this Winter. www.associatedcontent.com
1. Load Up on Vitamin C
One of the best ways to immunize yourself against health problems over the winter season is with a healthy diet. Try to eat more servings of fresh fruits and vegetables during the colder months, and pick foods that have the highest nutritional content whenever possible.
2. Sanitize Your Work Space Regularly
Whether you work in a cubicle, share an office space or work from home, take steps to kill of germs that can accumulate on your keyboard, mouse and other office equipment. Sanitizing wipes can help you get rid of germs in a flash throughout the day.
3. Keep Up with Your Workout Regimen
When it's too cold to go running outside or participate in outdoor sports, make sure you're still getting some daily exercise with an indoor routine. Exercise will increase circulation and also give your metabolism a much-needed boost to ward off those holiday pounds.
4. Eat a Healthy and Wholesome Breakfast
Eating breakfast can help to ward off hunger pangs throughout the day and keep cravings under control. Eating a breakfast rich in complex carbohydrates and lean protein can give you plenty of energy to get through a busy morning and also keep your appetite in check. Enjoy a bowl of oatmeal with low-fat milk and fresh fruit, or an egg white omelet with a generous serving of fresh vegetables to kick off a cold morning.
5. Maintain a Consistent Sleep Schedule
It's natural to feel like hibernating and sleeping in during the cold and dreary winter months, but try and be consistent with your sleeping and napping routine. A lack of sleep can cause fatigue and take its toll on your immune system. Aim to get at least seven to eight quality hours of sleep each night so that your body can repair itself and fight off any cold or flu viruses this season.
6. Change Your Bedding More Frequently
Bacteria and germs lurking on your pillowcases, blankets, bed sheets and quilts can prevent you from recovering from a bout of the cold and flu. Make sure you're washing and sanitizing bedding regularly so that these germs don't end up sticking around all season long.
Reference: Six Easy Ways to Stay Healthy this Winter. www.associatedcontent.com
Friday, October 28, 2011
Inspirational Quote
Our health always seems much more valuable after we lose it. -Unknown
Don't wait to lose your strength and health! Do something about it NOW! Don't put off until tomorrow what you can do today! Come in for a consultation and we will teach you how to get your health back on track.
Don't wait to lose your strength and health! Do something about it NOW! Don't put off until tomorrow what you can do today! Come in for a consultation and we will teach you how to get your health back on track.
Thursday, September 29, 2011
New office
We are moved in and loving the new space!! Don't worry... we are just next door! But now we have over twice the space, new equipment, new therapy tables and a very relaxing massage room. Come see us and check it out for yourself! Our address is 3326Aspen Grove Dr. Suite 500, Franklin, TN 37067. See you soon!
Thursday, September 1, 2011
Labor Day closing
Don't forget Chirofit will be closed in observation of Labor Day, Monday, September 5th. We will resume normal business hours Tuesday the 6th. Have a great long weekend!
Thursday, August 25, 2011
Inspiring quote
If you don’t take time in your life for exercise and health, then you have to take time later for illness and immobilization. The choice is yours.
- Dr Wayne Dyer
- Dr Wayne Dyer
Thursday, August 11, 2011
Inspirational quote
"Do not let either the medical authorities or the politicians mislead you. Find out what the facts are, and make your own decisions about how to live a happy life and how to work for a better world."
Linus Pauling, in "How to Live Longer and Feel Better"
Linus Pauling, in "How to Live Longer and Feel Better"
Friday, August 5, 2011
ChiroFit moving
We're busting at the seams in our current office and are excited to announce we will soon be changing locations! We're not moving far though... just next door! The space is twice as big as our current location and Dr. Evans has already purchased additional therapy machines and therapy tables. We can't wait for what the future holds for ChiroFit! Our new address is 3326 Aspen Grove Drive, Suite 500.
Wednesday, July 27, 2011
Tuesday, July 19, 2011
inspirational quote
"The first step in natural healing is responsibility. Natural healing is about taking control of your life and being responsible for everything that goes in and out of your body, mind and spirit." - Richard Schulze
Monday, June 27, 2011
4th of July closing
Chirofit will be closing at 11am on Thursday, June 30th. We will reopen Wednesday, July 6th at 8:00am. Have a safe 4th of July!
Monday, June 20, 2011
Whole System Histo-Zyme
So how annoying are your allergies?? Try a natural way to get rid of them and feeling back to normal. Whole System Histo-Zyme. It's so great to see a product work wonders for people who have been fighting allergies for years. Just wanted to share the good! Call us if you'd like to pick some up. 615-771-0722. 23 bucks for 60 tablets.
Tuesday, June 14, 2011
Father's Day Special
Father's Day is right around the corner! Get the man in your life a relaxing 1 hour massage for only $45. That's a deal you can't beat! Purchase by June 17,2011. Contact us at 615-771-0722 to learn more!
Monday, June 6, 2011
Inspirational quote
"The patient should be made to understand that he or she must take charge of his own life. Don't take your body to the doctor as if he were a repair shop." - Quentin Regestein
Tuesday, May 24, 2011
Memorial Day office schedule
In honor of Memorial Day, Chirofit will be closed Wednesday, May 25th-Monday, May 30th. We will resume normal business hours on Tuesday, May 31st. If you need assistance before May 31st please contact Dr. Chris Lane at Cool Springs Family Chiropractic. 615-807-1475. Thank you and have a wonderful Memorial Day holiday!
Tuesday, May 10, 2011
Memorial Day special
During the month of May bring in your military ID and receive a free adjustment! Enjoy 1 per person! Just our way of saying Thank You!!
Thursday, May 5, 2011
Mother's Day Special
Happy Mother's day to all the special moms out there! In honor of Mother's Day Chirofit is offering a sweet special. Buy 1 massage, get 1 half off! You must make purchase before Friday, May 6th at 12pm.
Thursday, April 28, 2011
Best food for Runners
Next time you are in the grocery store check out these items that every runner should have! Check out the entire article at www.runnersworld.com. The Best Food for Runners by Liz Applegate.
1. Almonds. Runners should eat a small handful of almonds at least three to five times per week. Nuts, especially almonds, are an excellent source of vitamin E, an antioxidant that many runners fall short on because there are so few good food sources of it.
2. Eggs. One egg fulfills about 10 percent of your daily protein needs. Egg protein is the most complete food protein short of human breast milk, which means the protein in eggs contains all the crucial amino acids your hard-working muscles need to promote recovery.
3. Whole-Grain Cereal with Protein. Look for whole-grain cereals that offer at least five grams of fiber and at least eight grams of protein. For example, one cup of Kashi GoLean cereal, which is made from seven different whole grains, including triticale, rye, and buckwheat, fills you up with a hefty 10 grams of fiber (that's 40 percent of the DV) and is loaded with heart-healthy phytonutrients.
1. Almonds. Runners should eat a small handful of almonds at least three to five times per week. Nuts, especially almonds, are an excellent source of vitamin E, an antioxidant that many runners fall short on because there are so few good food sources of it.
2. Eggs. One egg fulfills about 10 percent of your daily protein needs. Egg protein is the most complete food protein short of human breast milk, which means the protein in eggs contains all the crucial amino acids your hard-working muscles need to promote recovery.
3. Whole-Grain Cereal with Protein. Look for whole-grain cereals that offer at least five grams of fiber and at least eight grams of protein. For example, one cup of Kashi GoLean cereal, which is made from seven different whole grains, including triticale, rye, and buckwheat, fills you up with a hefty 10 grams of fiber (that's 40 percent of the DV) and is loaded with heart-healthy phytonutrients.
Thursday, April 21, 2011
Veggie Scramble
Veggie Scramble
• 1 tablespoon virgin coconut oil
• 2 tablespoons zucchini, finely chopped
• 1 tablespoon onion, minced
• 2 cherry tomatoes, quartered
• 1-2 eggs
• 1 tablespoon milk, cream, or plain almond milk
• Sea salt
• Black pepper
1. In a small pan, melt the coconut oil. Add the zucchini and onions and sauté until tender.
2. Next, add the cherry tomatoes, stir and sauté for 2 minutes.
3. While the vegetables are sautéing, beat the eggs with milk in a small bowl. Add salt and pepper to taste.
4. Pour eggs into the pan and scramble lightly.
Serves 1-2
• 1 tablespoon virgin coconut oil
• 2 tablespoons zucchini, finely chopped
• 1 tablespoon onion, minced
• 2 cherry tomatoes, quartered
• 1-2 eggs
• 1 tablespoon milk, cream, or plain almond milk
• Sea salt
• Black pepper
1. In a small pan, melt the coconut oil. Add the zucchini and onions and sauté until tender.
2. Next, add the cherry tomatoes, stir and sauté for 2 minutes.
3. While the vegetables are sautéing, beat the eggs with milk in a small bowl. Add salt and pepper to taste.
4. Pour eggs into the pan and scramble lightly.
Serves 1-2
Wednesday, April 13, 2011
Phase 1 recipe
Cold Stomper
• 1 grapefruit, peeled and juiced
• 1 carrot, green top removed, ends trimmed, scrubbed and juiced
• 1 inch chunk gingerroot, juiced
• 2 kiwifruit, peeled and cut in half
• Dash of cayenne pepper (optional)
Pour the grapefruit, carrot, and ginger juices into a blender and add kiwifruit. Blend on high speed. Add a dash of cayenne pepper if desired.
• 1 grapefruit, peeled and juiced
• 1 carrot, green top removed, ends trimmed, scrubbed and juiced
• 1 inch chunk gingerroot, juiced
• 2 kiwifruit, peeled and cut in half
• Dash of cayenne pepper (optional)
Pour the grapefruit, carrot, and ginger juices into a blender and add kiwifruit. Blend on high speed. Add a dash of cayenne pepper if desired.
Friday, April 8, 2011
What is stress?
What is stress, and what can cause it?
Life without stimulus would be incredibly dull and boring. Life with too much
stimulus becomes unpleasant and tiring, and may ultimately damage your health
or well-being. Too much stress can seriously interfere with your ability to perform
effectively. The art of stress management is to keep yourself at a level of stimulation that is healthy and enjoyable. Most people realize that aspects of their work and lifestyle can cause stress.
While this is true, it is also important to note that it can be caused by your
environment and by the food and drink you consume. There are several major
sources of stress:
Survival Stress: this may occur in cases where your survival or health is
threatened, where you are put under pressure, or where you experience some
unpleasant or challenging event. Here adrenaline is released in your body and
you experience all the symptoms of your body preparing for 'fight or flight'.
Internally Generated Stress: this can come from anxious worrying about events
beyond your control, from a tense, hurried approach to life, or from relationship
problems caused by your own behavior. It can also come from an 'addiction' to
and enjoyment of stress
Environmental and Job Stress: here your living or working environment causes
the stress. It may come from noise, crowding, pollution, untidiness, dirt or other
distractions. Alternatively stress can come from events at work.
Fatigue and Overwork: here stress builds up over a long period. This can occur
where you try to achieve too much in too little time, or where you are not using
effective time management strategies.
Life without stimulus would be incredibly dull and boring. Life with too much
stimulus becomes unpleasant and tiring, and may ultimately damage your health
or well-being. Too much stress can seriously interfere with your ability to perform
effectively. The art of stress management is to keep yourself at a level of stimulation that is healthy and enjoyable. Most people realize that aspects of their work and lifestyle can cause stress.
While this is true, it is also important to note that it can be caused by your
environment and by the food and drink you consume. There are several major
sources of stress:
Survival Stress: this may occur in cases where your survival or health is
threatened, where you are put under pressure, or where you experience some
unpleasant or challenging event. Here adrenaline is released in your body and
you experience all the symptoms of your body preparing for 'fight or flight'.
Internally Generated Stress: this can come from anxious worrying about events
beyond your control, from a tense, hurried approach to life, or from relationship
problems caused by your own behavior. It can also come from an 'addiction' to
and enjoyment of stress
Environmental and Job Stress: here your living or working environment causes
the stress. It may come from noise, crowding, pollution, untidiness, dirt or other
distractions. Alternatively stress can come from events at work.
Fatigue and Overwork: here stress builds up over a long period. This can occur
where you try to achieve too much in too little time, or where you are not using
effective time management strategies.
Friday, April 1, 2011
Surprising Myths and Truths about Nutrition and Dieting
A Special Report By Dianne Ronnow
Myth: The goal should be to lose weight by dieting.
Truth: The goal should be a lifestyle change to get healthy.
You can have unhealthy weight loss with crash diets. Quick weight loss low calorie diets put the body into a natural starvation mode, and as soon as the diet is over, they body will regain the weight and add some extra fat for the next “famine.” This is the reason why so many people’s weight goes up and down with yo-yo dieting.
Being overweight is a sign of poor health and nutrition, and when you make the commitment to change to a healthier lifestyle and diet, your weight will slowly and naturally move to a healthier place.
Myth: The goal should be to lose weight by dieting.
Truth: The goal should be a lifestyle change to get healthy.
You can have unhealthy weight loss with crash diets. Quick weight loss low calorie diets put the body into a natural starvation mode, and as soon as the diet is over, they body will regain the weight and add some extra fat for the next “famine.” This is the reason why so many people’s weight goes up and down with yo-yo dieting.
Being overweight is a sign of poor health and nutrition, and when you make the commitment to change to a healthier lifestyle and diet, your weight will slowly and naturally move to a healthier place.
Friday, March 25, 2011
Benefits of supplements
Have you ever asked or heard someone ask, "I am healthy so why do I need to take supplements?" The goal of adding supplements to a balanced diet is to strengthen the body so it can manage on its own. The main reason we recommend people to take supplements is because you can't get all the vitamins you need in food anymore. There is a lot of food that is overly-processed, hormone infused, and high in sugar. With this type of food, our bodies don't get the vitamins needed to support our immune system, hearts, or bones! At Chirofit, we recommend everyone to take a multivitamin, omega 3, and azeo-pangen. Multivitamins are a great addition to a well balanced diet. They support the immune system and reduce the risk of chronic disease. Omega 3 is fish oil. Fish oils help prevent arthritis, heart disease, and diabetes. Azeo-pangen assists the digestive enzymes, helps reduce acid reflux, and reduces sugar cravings. Call the office if you have any questions!
Thursday, March 17, 2011
Phase 1 recipe
Yogurt Energy Drink
1/2 cup plain goat yogurt
handful fresh/frozen berries
2 Tablespoons coconut oil
2 Tablespoons flaxseeds, ground
handful of ice cubes
add honey or agave to taste-it's bland!
Optional:
1-2 raw eggs
1 Tablespoon organic vanilla extract
heaping spoonful of sunflower butter
Put ingredients in blender at medium speed. Good for 2 servings!
You can also put smoothies in freezer and eat as frozen yogurt! A yummy treat!
1/2 cup plain goat yogurt
handful fresh/frozen berries
2 Tablespoons coconut oil
2 Tablespoons flaxseeds, ground
handful of ice cubes
add honey or agave to taste-it's bland!
Optional:
1-2 raw eggs
1 Tablespoon organic vanilla extract
heaping spoonful of sunflower butter
Put ingredients in blender at medium speed. Good for 2 servings!
You can also put smoothies in freezer and eat as frozen yogurt! A yummy treat!
Thursday, March 10, 2011
Metabolic Detoxification
Every day we are exposed to numerous chemicals that can affect the way we feel: Tired, achy, poor concentration, irritable/moody, and sleep disturbances. Do any of these sound familiar to you? If you answer yes, you could feel re-energized in just 10 days with a Metabolic Detoxification Program. At Chirofit we have started carrying a new line of Metagenics supplements. The Detox program is a 10 day kit assisted to help you rid your body of toxins that are hazardous to your health. If you would like to know more, please ask Dr. Evans during your next visit to tell you more!
Tuesday, March 1, 2011
Tuesday, February 8, 2011
Congrats Angie Kirk
A big CONGRATS to Angie Kirk! Angie won our Valentine referral contest. She received a $200 Sperry's gift card and a $25 movie gift card!! Thank you Angie for referring your friends and family to Chirofit! Keep an eye out for our next referral contest! COMING SOON...
Tuesday, February 1, 2011
Referral Program
At Chirofit we value our patients. Word of mouth referrals are some of the best and our way of saying THANK YOU is by offering an exciting gift! With the past referrals we have given away gifts such as a Wii Fit and a gas grill. On February 7 we will be giving one lucky winner a $200 gift card to Sperry's Restaurant PLUS a $25 Fandago gift card. So get in those referrals and maybe it will be you! GOOD LUCK!
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