You know what is the wildest compliment? The other day a new client came in and after chatting with her a bit in the reception area she said, “this office is so AMAZING! I want to work here!!” We also swoon a little when you say that you want to just hang out on the couch and never leave. I mean, c’mon! We really do love that you love being here. ⁠

We strive to make an open and inviting space where you feel welcome and safe and like you’re in the right place. ⁠

And if you've been into the office, you've surely met Aimee at the front desk. She's a gal about town and after years of working at the farmer's market, she seems to know everyone. 

As the Office Manager and Chiropractic Assistant over here at she's been in the healthcare field for over 20 years! She was a massage therapist and EMT in Washington state. After moving to Montana in 2004, she continued working as a CNA and Phlebotomist.
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After some traveling and self reflection Aimee decided to shift gears and focus on making people happy with flowers! She has her own flower farm, and you can often see her blooms here in the office.​

This is challenging to what we have heard mainstream for the past several decades. But hang with me here. Despite an increased use in sunscreen, skin cancer rates continue to rise. So despite what experts are saying, to use sunscreen to protect against the sun's harmful rays to prevent cancer from developing, it is still happening. So why is that? 
Well, from what I have found, it's likely due to a lack of moderation. Overexposure to the sun can lead to sunburns, which damages the skin cells, and can lead to possible aberrant cancer growths. However on the flip side, too little exposure actually means your body isn't getting enough sun rays and therefore not enough Vitamin D (among other benefits of being outside). Vitamin D is known to help with immune system modulation, helping with bone strength, and several other healthy benefits. So by slathering on the sun screen every time you go outside, you're missing out on a beneficial window of sunshine. 
The other piece of the puzzle: the sunscreen itself. There are two kinds of sunscreen, mineral and chemical. Mineral sunscreen use zinc oxide and titanium oxide, which create a physical barrier against the UVA and UVB rays. Chemical sunscreens use any of the following chemicals: oxybenzone, avobenzone, octisalate, octocrylene, homosalate, and octinoxate. These chemicals are known to be endocrine disrupters and can interfere with the thyroid and other hormone-producing organs. Oxybenzone is the most common chemical used, and has been linked to lower sperm count in men and endometriosis in women. Children and breastfeeding/pregnant women should not use products containing oxybenzone. Some areas have even banned sunscreens containing this chemical, because of the damages it has caused to the underwater ecosystems.  In addition to these chemicals, some sunscreens contain retinyl palmitate, which has been shown to speed up the growth of cancerous cells. 
The key here really is sun exposure in moderation. If you are going to be in the sun for a prolonged amount of time, mineral sunscreen containing non-nano zinc or titanium oxide is the best option, along with wearing a light layer. There are DIY recipes for your own sunscreen if you are interested in making your own too!
Several articles are linked below where some of this information was found - highly, highly recommend that you read them. 
https://wellnessmama.com/55366/sunscreen-is-harmful/
https://wellnessmama.com/2619/sun-exposure-deficiency/

Questions? Let us know!
Peace, Love, and Wellness,
​Dr. Liz

Ahh, it's summer, and the bugs are out. And that usually means bug spray. Instead of using a conventional bug spray, which is usually made up of some more harsh chemicals, try a homemade version!
DIY Insect Repellent:
2 cups witch hazel, 1 1/2 tsp. lemongrass or citronella oil, and 1 tbsp apple cider vinegar.
Keep in a dark-colored glass bottle or store in a dark place to prolong its effectiveness.
Note: you can use any other oil that you want - like peppermint, lavender, or lemon - just be sure to check if the oil is safe for you if you are pregnant, breastfeeding, or have any medical conditions. 

 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