Let's get moving, y'all! It's summer, which means folx are out and about in their yards and gardens. We wanted to create a movement guide for all of you who are working outside so that you don't injure yourself in the process!

As with most activities, injuries happen when people throw themselves all in without adequate training or warm up. Yard work and gardening is no different! 

Get your body warmed up before leaping into your activities. Warming up with slower smaller movements gets your body prepped for what's about to come! While carrying heavy things, actively think about your posture- shoulders back, head up, and engage that core. If you have the thought "I probably shouldn't be doing this like this" then you probably shouldn't ;)

After all the bending over and crawling around on your hands an knees, stretch out your entire back by standing up tall and reaching to the sky. Pigeon pose is helpful for lengthening the psoas and hip flexors. A figure four stretch or crossing your leg over the other pulling knee to chest, will get your buns all stretched out and feeling good too!  And of course, after your day in the sun, be sure to hydrate your body. Adding electrolytes, collagen, and vitamin C to your water helps balance your body and aid in cellular repair.  

Water. You are 70% water. And yet we just don't drink enough of it. Most everyone has heard "drink 8 8oz cups of water" or "drink half your body weight in ounces". Drinking half your body weight in ounces is the better of the two options.
​But why is it so important that you drink water? When you get dehydrated, the cells in your body struggle to perform basic functions. Ever notice how on a hot summer day, when you've outside moving around, don't drink a lot of water, and then you're really tired? Your body slowed down, because it couldn't function as efficiently without proper hydration. 
It is especially important during the warmer summer months that you drink an adequate amount of water to replenish what you lose. You naturally lose water throughout the day, through your feet, through sweating, through breathing, through urinating. 
Drinking more water can honestly solve some basic problems, like experiencing headaches or feeling sluggish. Symptoms are signs that we need to take care of your body, and drinking water is one essential way of doing so. Is drinking water too bland? Toss in some fruit, add some mint, add a pinch of sea salt (but not too much!). Change it up! Yes, tea counts, yes other water-y drinks count, but just make sure they don't have more than a few grams of sugar. Sugar is inflammatory and defeats the purpose of drinking water (but that's a conversation for another day). 
Stay hydrated, friends!

In health and wellness,
Aimee

P.S. Drinking coffee isn't a replacement for drinking water. Coffee is a diuretic, meaning it causes water to be excreted from your body. It's like anti-water. So you still need to drink your H2O!

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! 

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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