To all of the father-figures in our office, we want to wish you a Happy Father's Day! The work you do in raising the next generation of world-changers is so incredibly important. May your day be relaxing and filled with all the things that you enjoy. We hope your cup gets filled, literally and figuratively, because you deserve it! 

​

Collagen has been a popular supplement as of late, with people taking it for a variety of reasons. So, what is collagen? It is the most abundant protein in your body. Collagen can be found in your bones, skin, muscles, tendons, ligaments, blood vessels, corneas, and teeth. This protein makes up the building blocks of many of these body tissues. As we age, the quality of the collagen that we make starts to decline. The easiest sign of weaker collagen is seen in the elasticity of your skin, meaning wrinkles develop. 
How do you ensure that the collagen your body is making is high quality? It starts with your diet. Collagen starts out as procollagen, which is created from two molecules called proline and glycine. Foods rich in proline and glycine include egg whites, wheat germ, dairy products, cabbage, asparagus, mushrooms, and pork and chicken skin. Vitamin C is required to help with the conversion of proline and glycine to procollagen. Foods high in Vitamin C include citrus fruits, bell peppers, broccoli, brussels sprouts, and strawberries. In addition to these foods, eating high quality protein daily ensures that your body is getting the amino acids it needs to build proteins as well. On the other hand, having a diet high in sugar and smoking can damage collagen.
One of my favorite ways to get collagen in my diet is through bone broth! This is taking beef or pork bones and slow cooking for 12-24 hours to break down the bones and release the minerals and proteins. This makes a broth that is delicious to drink, use in soups, or any kind of cooking. The broth should be thick and gelatinous, which means you got all the good stuff, like the collagen, in it!
Bone Broth Recipe:

• 1 1/2 - 3lbs bones
• 1 gallon of water
• Salt & Pepper
• Garlic, ginger, or peppers
• Splash of apple cider vinegar
• Any vegetables scraps, like celery chunks, carrot peels, etc
  
• Directions: Place bones into desired pot. Add seasonings, veggies, and heavy splash of vinegar. Top with up to a gallon of water, depending on pot size. Instant Pot: Cook 4 hours on high, slow release. Can repeat up to three times. This is my preferred method. The broth is very thick and hearty! Slow Cooker: Cook 12-24 hours on low-med. Stovetop: Simmer 12-24 hours.
  
  Let us know what you think! It's super delish ;) 
  
  In health, cooking, and wellness,
  Aimee
  
  

Proprioception is a term used in the office, and you've maybe heard it during your Report of Findings at some point. But what is it? Proprioception is your body's ability to identify where you are in space. This is how you know where your hands if you put them behind your back or how you can close your eyes and still stay upright. Your brain and body are communicating at all times to help you navigate your surroundings in a smooth and controlled manner. The joints in your body are sending messages to your brain and your brain is sending information back to the joints and muscles. This flow of communication gives you your proprioceptive capabilities. If there is interference in that communication, it'll affect your proprioception. You'll feel more clumsy, like you're dropping things, knocking things over, or running into things. 
See where I'm going with this? What interferes with your brain-body communication? A subluxation in your spinal cord does. Getting adjusted helps to improve your proprioception! Better brain-body awareness may seem subtle but can have a profound effect on how you interact with your environment.
Questions? Let us know!

Peace, Love, and Wellness,
Dr. Liz

Well, now that you know a little about 'em, here's why you should take 'em!
*Please do not take this email as medical advice. It is merely here to empower you with knowledge. If you have questions, reach out to either us or your health provider.
Folx take adaptogens for a variety of reasons. Mostly though, if you are struggling with stress, feeling stressed out, burned out, fatigued, running on fumes. Other reasons might include: improving your attention span, balancing your hormones, regulating cortisol levels, improve with mental function, boost your immune system, increase physical stamina, improve energy levels, help with adrenal fatigue, improve liver function, and help with digestive issues. That is a pretty general list and encompasses a variety of health issues. Do your research on each of the adaptogens listed in the previous blog, and decide with your health provider which will work best for you. 
Our goal always when sharing information is to empower you on your health journey. Are adaptogens best for you? I don't know, maybe! And if they are, let us know how it's going!

In health and wellness,
Aimee

Let's talk about shrooms! 
Not the fun kind, the medicinal kind ;) Pictured here are some reishi mushrooms, which are a part of a group of herbs and fungi that are called adaptogens. Adaptogens have become a more popular thing in the past few years, so let's talk about them! An adaptogen "helps the body adapt to stress, supports normal metabolic function and help restore equilibrium in the body. They increase the body's resistance to physical, biological, emotional and environmental stressors and help boost our defense response to acute and chronic stress." Anyone here stressed, by chance?
Adaptogens do not target a specific symptom or system in the body. Instead, they have an overall effect on the body, meeting the physiological needs of the body to help it adapt to whatever particular stressors you are dealing with. If you are in a more wired state, the adaptogens help to calm you down. If your body is sluggish and struggling to respond, the adaptogens help you to have the energy you need. As the name suggests, adaptogens are helping you adapt!
Some sources of adaptogens include American Ginseng, Ashwagandha, Asian Ginseng, Cordyceps medicinal mushroom, Eluethero, Rhodioloa, Schisandra, Shilajitreishi, maca, Holy Basil, Shatavari, Maca, and Reishi mushrooms. 
Curious how to ingest them? Tinctures, teas, supplements, powders, there are a variety of options!

Want to learn more? This article goes into more depth on adaptogens: https://rainbo.com/blogs/blog/what-is-an-adaptogen

In health and wellness,
​Aimee

Do you take the time to appreciate the small things in each day? We recently asked our clients when small thing brings them joy. When we have gratitude each day, it literally changes your focus and your brain. When you reframe the things in your day, and shift from focusing on what is going wrong to what is going right, the outlook on your life changes.
What are some of the small things we appreciate in the office? Clean sheets, the smell of coffee, a quiet walk outside in nature, getting a treat, smiling faces, fresh flowers, someone else making dinner (and washing the dishes too), and puppies!
What are some things you find gratitude for in your day to day life? We'd love to hear them!

Peace, Love, and Wellness,
​Dr. Liz

To all the Mothers in our office, we want to wish you a very happy Mother's Day! The work you do, your selfless acts, and the love you give does not go unseen. The Mother figure is seen as the nurturer of the household, which means taking care of the needs of all those in the home. Sometimes in raising a family, the work can feel thankless, but know that you are raising the next generation of world-changers. That is no small thing. In fact, your work is the most important of all. In whatever capacity you are as a mother, we hope those around you take the time today to let you know how appreciated and loved you are.
Cheers to all the moms!

To all of our clients at Primal Practice, I wanted to say THANK YOU to each and every one of you who I have had the privilege and honor to meet and take care of while here. My time here has been wonderful, challenging, and rewarding. I never take it lightly when a parent hands me their child, when a mom is requesting support for her pregnancy and postpartum, or when a person comes in seeking better health and vitality for themselves. As a chiropractor I think I have one of the best jobs in the world, and I am so grateful I had the opportunity to be YOUR chiropractor. 
My family and I will be in Kalispell, which isn't so far away, so if you're ever in the area, reach out and say hi!
Until we meet again, be well, stay healthy, and get adjusted! :) 

In love, health and wellness,
Dr. Morgan

Who loves the smell of a candle burning?
I must admit I do, but here's something to know: I'm picky about my candles, and actually, with most scents in my home. The fragrances that burn off in a candle, or a scentsy pot, or an air freshener (like a Glade plug-in) definitely smell good, but can have negative impacts on your health. 
If you struggle with headaches, sinus issues, or respiratory problems, assess the scents in your home. Burning a candle of paraffin wax releases volatile organic compounds into the air, like acetone, benzene, and tuolene. These are known carcinogens. The burning can also release particulate matter into the air. If you still want to burn candles, choose ones that are made with beeswax, soy wax, or other plant based waxes. 
If you want to switch from air fresheners or scentsy pots, try a diffuser with different blends of essential oils! The beauty of using a diffuser is that you get to pick the scent and mix it up whenever you want. You may have noticed we have several diffusers around in the office and have smelled different blends that Aimee usually whips up! Questions about diffusers, oils, candles, or scents in general? Let us know!

In health and wellness,
Dr. Morgan