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

What is another easy way to make a swap in the chemicals in your home? Your laundry soap! You wear your clothes all day long and the chemicals on the materials can leach into your skin (ever buy a new pair of blue jeans and end up with colored legs?). What you are washing your clothes, bedding, towels, in matters! 
The sulfates, phenols, oxylates, bleaches, surfactants, distillants, and brighteners in the soaps can be toxic to your skin. This also goes for fabric softeners and dryer sheets. Your skin absorbs these chemicals. Sometimes in the office, if a kiddo is struggling with a rash, we recommend switching out laundry soaps. It doesn't matter if you don't necessarily have sensitive skin, all of us absorb chemicals through our skin. 
Why does this matter? Because quality ingredients matter! Your body must adapt to all the stressors you encounter on a daily basis, whether physical, chemical, or mental. An overwhelm of stress leads subluxations developing in your nervous system as your body struggles to adapt to the stress input. An overwhelmed nervous system cannot function properly, and leads to us feeling symptoms as our body attempts to communicate with us to change our ways.
Here in Missoula, KeliGreen is a laundry soap company with a mission to provide "healthy, safe, and effective biodegradable soap whose sole purpose is to clean your clothes while leaving no trace behind." You can find the soap at The Good Food Store, Orange Street Food Farm, Missoula Community Food Co-op, and Missoula Fresh Market. Check it out and let us know what you think!

In health and wellness,
​Dr. Morgan

What is the load of the chemical stressors in your life? It can initially be overwhelming to consider all of the difference products you use on a daily basis, but one swap at a time is easy enough to do, and your health will thank you for it!
Deodorants and anti-perspirants are a commonly used product, but it is important to consider the quality of the ingredients in your deodorant. Is there aluminum? Sulfates? Parabens? Fragrance? Your skin is highly absorbent and the things you put on your skin get pulled into your body. Your armpit is close to lymphatic tissue and breast tissue. Aluminum is a known neurotoxin. Applying a deodorant with aluminum in it means your body is absorbing that metal in and it is going into the lymph and breast tissues. Obviously, it is a very minute amount but it adds up over time. Sulfates, parabens, and fragrance are known toxic chemicals as well. The sticky thing with fragrance is that companies don't need to disclose what makes up their specific fragrances; they are only required to label that they are using fragrance (this also goes for natural flavoring labels on food, but that's for a different conversation). 
Swapping out your deodorant is a super easy way to decrease the chemical stressors in your home. Coming Up Rainbows is a local business that makes a great deodorant with quality ingredients and no harsh chemicals. You can find Erika, the maker, on Instagram @cominguprainbows or find her products at some of the local grocery stories, like Orange Street Food farm. 

In health and wellness,
​Dr. Morgan

While winter definitely is still lurking around, there is no denying that the seasons are changing once again and the cycle of life continues. There is something fresh and awakening about the springtime. Yes, I know it comes with mud and brown grass, but there is no denying how amazing it is to experience the smells and warmth on a spring day when all the birds are trying to out-sing each other. 
After having lived in California for a few years, I really missed having seasons. Sure 75 degrees and sunny year round has its perks but the rhythm of the seasons has a role in my life. Each season brings new possibilities with it. Spring is a time of planting and growing, both literally and figuratively. 
We usually think of New Years and Jan 1st as a time to start new goals, but what about in the spring? Tap into the fresh start of a season to set some new goals. Where do you want to be at in 3 months from now, physically and mentally? 
We are here to support you in your endeavor to reach your goals!

In health and wellness,
​Dr. Morgan

Let's talk about some posture habits. Specifically while on your phone, at your desk, and riding in your car. 
While on your phone, mindfully hold your device up to eye level. Hunching or leaning forward pulls your head forward over your shoulders. This puts strain on the muscles on the front and back of your neck, as they work to stabilize the weight of your head. For every inch forward your head is, it increases the strain on those muscles by about 30%. One quick way to see how your posture habits are affecting your head is to take a photo from the side of your head and shoulders. Your ear should be over your shoulder. How far forward is your ear over your shoulder?
Next up, what is your desk set up like? What is your chair like? Where is your computer at? Make sure your chair is supporting an upright posture and you aren't getting in a slumped posture. You can get stands for your computer screen or laptop that bring it up to eye level so that you aren't leaning forward. Work ergonomics are important, especially if you are spending hours at a desk every single day.
Let's talk about riding in car. Especially if you have a long commute or spend time driving around for work, it is important that your seat is set up properly for you. Lumbar support pillows can help with this. If you tend to keep your wallet or phone in your back pocket, take them out so that you aren't sitting unevenly in your seat. If you can, keep an eye to see when you get tired or stiff during a drive. Get out and stretch. Walk around for a minute or two. 
Your posture is a micro-physical stressor on your body. Posture awareness is one easy way to reduce the stress on your body!

In health and wellness,
Dr. Morgan

If you've been around the office long enough, you've heard us talk about diaphragmatic breathing. This kind of breath focuses on breathing into your belly, using the muscles of your core to inhale and exhale. This is an intuitive breath to us when we are babies, but as we get older and sit more frequently, we lose the integrity in our core and begin to breathe into our chests. 
Diaphragmatic breathing is an excellent way to begin to retrain your core muscles. It is the first step in a series of exercises called functional progressions. Functional progressions build the integrity and strength in your core. This helps with trunk stability, which in turn helps with your ability to balance, coordinate, and do anything really that involves your core muscles (which is basically every moment).
The functional progressions walk you through the movements that a baby does to get from laying on their back to walking in about 12 months. Think of their belly breathing which becomes rolling over to propping up on their side and then their hands and knees, then crawling, pulling themselves up on furniture, and then walking. This core stability is what allows a toddler to have an impeccable squat posture. 
So, you can either search BIRTHFIT Functional Progressions on YouTube (shout out to BIRTHFIT, the company who has developed this video series and put thousands of hours into researching and teaching functional movement) or ask Dr. Liz or myself to walk you through the exercises. Here's to a strong core and impeccable squat!

In health and wellness,
Dr. Morgan