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Research shows that it takes 21 days to form new habits or break old ones. For example, if you want to start walking daily, make it a priority to walk every day for the next 21 days. After three weeks, walking will become a habit, and you’ll be much more likely to keep it up. Trying to quit smoking? The first 21 days are often the toughest as you work to break that habit. Want to eat healthier? Stick to organic, unprocessed foods for the next 21 days.

I’m going to let you in on a little secret: Dr. Mandy and I are human, and we, too, sometimes stray from eating the way we know we should. That’s why last fall, we completed a 21-day Purification program to help kickstart our healthy eating habits. For three weeks, we strictly avoided sugar, alcohol, and grains, and focused on consuming organic fruits and vegetables. The results were impressive:

• We each lost 8 pounds and 3-4% body fat. I was even eating two extra protein shakes per day to avoid losing too much weight, yet the pounds kept coming off.
• Decreased pain. Within just a few days, we both noticed a significant reduction in pain. Dr. Mandy, who had been experiencing hip pain, saw it completely subside in the first three days. I’ve had significant foot pain for years that caused me to limp for the first 10 minutes of my day, but within 2-3 days, 90% of that pain was gone. I was also battling Achilles tendonitis for over a month, which improved by 90% after just a couple of days.
• We slept like babies. I’m usually a night owl and stay up until around 11:30 or midnight, but during the 21 days, I rarely stayed awake past 10:15 and slept soundly throughout the night.
• After a few grumpy days, our moods improved, and we just felt better overall.

So, what does the 21-day purification program involve? It’s about eating whole, organic, unprocessed foods; drinking plenty of water; and taking whole food supplements. The program’s goals include:

• Purify. By eating organically, we reduce our exposure to environmental toxins like pesticides, herbicides, hormones, and antibiotics.
• Nourish. The organic foods and supplements support the liver, lymphatic system, kidneys, lungs, and intestines, helping them function better and do what they were designed to do.
• Maintain. After the three weeks, you’ll feel significantly better and will have developed a new, healthy eating habit.

If you’d like to learn more about the program, join us for a lecture on Tuesday, September 26th, at 6:30 PM in our office. We’ll go into detail about the program and help you get started on a healthier way of eating. Call the office to reserve your spot, or feel free to ask Dr. Mandy or me about the program during your next visit. We’d love to help. To learn more about the program, just click this link. As always, if you found this article valuable, please be sure to ‘like’ and ‘share’ with friends and family.

Did you know that most headaches are actually caused by neck or upper back issues? In fact, about 80% of headaches stem from these areas. We see it in our office repeatedly. If you suffer from frequent headaches, you likely know exactly what we mean.

Your neck feels tight, you have knots in your upper back, and there’s tenderness at the base of your skull—these are all classic signs of neck and upper back problems causing tension headaches. So, what can you do if this sounds familiar, or if someone you care about experiences this?

1. Get chiropractic treatment. Ensuring that the joints in your upper neck and back are moving properly is crucial for headache relief.
2. Sleep on your back using a cervical pillow. Simply keeping your head and neck in the correct position for a few hours each night can help reduce pain in the upper back and base of the skull, ultimately decreasing the frequency and intensity of your headaches.
3. Get regular massage. Who doesn’t love a good massage? Relieve the knots and tension in your neck and upper back with some hands-on therapy.
4. Watch your posture. Your mom was right—poor posture increases the strain on your neck and upper back muscles. That’s why these muscles often get so sore. So, make sure to stand (or sit) up straight!

A shocking reality: Oxycodone, a powerful narcotic similar to heroin, has recently been approved by the FDA for children as young as 11. What’s worse, doctors have been prescribing it off-label for years. A tragic example occurred in 2016, when a 9-year-old died after being prescribed Oxycontin post-surgery.

This highlights an important fact: just because a doctor prescribes a medication, it doesn’t mean it’s safe. Over 100,000 deaths annually in the U.S. are attributed to the proper use of prescription drugs. Many others suffer from adverse reactions.

While not all medications are harmful, all carry risks, so it’s crucial to understand the potential side effects, especially when it comes to children.

Stay informed and share this with loved ones to raise awareness.

Hippocrates famously said, “Let food be thy medicine,” but for many, food no longer fulfills that role. Despite a seemingly healthy diet, most people still fall short of essential nutrients for several reasons:

1. Diet Shortcomings: Even those eating well might not be consuming enough diverse vegetables or high-quality fish and meat.
2. Depleted Soil: Modern farming practices have led to a significant loss of nutrients in produce. Today, you’d need to eat more fruits and vegetables to get the same nutrition as decades ago.
3. Quality of Meat: The meat industry’s shift to grain-fed livestock has reduced nutritional value. Store-bought meats and eggs often contain antibiotics and hormones.

However, there’s hope. Incorporating high-quality supplements can fill these nutritional gaps. A reliable multivitamin, along with fish oil, can provide key nutrients your body may be missing. One recommended product is Nutridyn’s Everyday Essentials, which includes a comprehensive range of supplements for optimal health.

For more info, reach out to our doctors! And remember to share this article if it helped you.

Curious about chiropractic care? Here’s a simple breakdown:

1. Joint Dysfunction: When a joint doesn’t move properly, it causes inflammation around it.
2. Nerve Irritation: The inflammation can irritate nearby nerves, leading to pain, tingling, and muscle spasms.

Chiropractic treatment’s goal is to improve joint movement, which:

• Reduces inflammation
• Eases nerve irritation
• Relieves pain

It’s that simple! Next time someone asks, you can explain it in just a few seconds.

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High-Intensity Interval Training (HIIT) has proven benefits, enhancing metabolic rate and overall exercise outcomes. HIIT involves short bursts of intense activity followed by low-intensity recovery periods. While HIIT might be too intense for some, you can adapt its principles to walking.

A recent study titled “Incorporating HIIT Principles into Walking: An Effective Exercise Approach” showed that alternating 30-60 seconds of intense walking with 1-2 minutes of slower walking significantly improved cardiovascular fitness, metabolic rate, and other health markers.

This simple change can enhance the effectiveness of your walking routine, providing an efficient and accessible workout for everyone.

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The appendix, once dismissed as useless, may actually play a vital role in gut health. Recent studies suggest the appendix helps repopulate the intestines with beneficial bacteria, particularly after infections. It acts as a reservoir for good bacteria, ensuring they’re available to restore balance in the gut.

Research from Duke University found that people who had their appendix removed were more likely to experience a recurrence of harmful bacteria. This suggests the appendix is important for maintaining a healthy gut microbiota and preventing gastrointestinal issues.

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Tom Brady recently called Coca-Cola “poison” during a radio interview, especially for children. Coca-Cola responded, highlighting their wide variety of beverages, including low-calorie options. Let’s break this down:

Sugar

Excessive sugar intake is linked to numerous health problems, including obesity, cancer, heart disease, and mental health issues. A 12-ounce can of Coke contains 39 grams of sugar—well above the recommended daily limit of 25 grams.

Acidity

Coke has a pH of about 2.5, making it highly acidic. This can damage teeth and interfere with digestion and nutrient absorption.

Ingredients

Coke contains chemicals like sodium benzoate, acesulfame potassium, and aspartame. The latter, in particular, has been linked to symptoms like dizziness, headaches, and even seizures. Some research even suggests a connection to conditions like multiple sclerosis and brain tumors.

While Brady may have his critics, on this topic, he’s spot on—Coke provides no nutritional value and can harm your health.

Emerging research suggests that many autoimmune diseases like Fibromyalgia, Lupus, Rheumatoid Arthritis, Multiple Sclerosis, and others may be linked to gut health. This connection is centered around Leaky Gut Syndrome, where small openings in the intestines expand due to inflammation, allowing toxins to escape into the bloodstream. This triggers an overactive immune response, leading to the body attacking its own cells—defining autoimmune diseases.

Instead of just managing symptoms with immunosuppressants, healing the gut could be key to treating and potentially curing these conditions.

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With so many diets out there, it’s easy to get overwhelmed. Here are ten straightforward tips to help you lose weight and improve your overall health:

1. Reduce Refined Sugar

The average American consumes around 160 pounds of sugar annually—about 50 teaspoons per day. This contributes to obesity and diabetes. The World Health Organization recommends limiting sugar intake to 50 grams per day, with 25 grams being even better.

2. Limit Carbs

For weight loss, aim to consume 50-100 grams of carbs per day. If you’re active, you may need more, but it’s important to manage carb intake to maintain or lose weight.

3. Restrict Grains

Grains, like pasta and bread, are high in carbs. A serving of spaghetti can have 40-50 grams of carbs, which can quickly exceed your daily carb limit if you’re not careful.

4. Limit Alcohol

Excessive alcohol can lead to weight gain, particularly around the belly. If you drink, limit yourself to one or two glasses of dry red wine or spirits, and avoid sugary mixers.

5. Consume Healthy Fats

Opt for healthy fats like those from avocados, coconut oil, eggs, nuts, and fish. These fats are beneficial for your health when consumed in moderation.

6. Avoid Severely Restricting Calories

Drastically cutting calories is often unsustainable. Instead, aim for around 1900 calories per day for women and 2500 calories for men, adjusting based on size, age, and activity level.

7. Engage in Exercise

Exercise alone isn’t enough for weight loss. Incorporate weightlifting and 20-30 minutes of cardio several times a week, while focusing on a balanced diet for optimal results.

8. Eat Plenty of Vegetables

Vegetables are low in calories and rich in essential nutrients, so eat as many as you want to fill up without worrying about gaining weight.

9. Avoid Artificial Sweeteners

While diet drinks are calorie-free, artificial sweeteners like sucralose and aspartame can still affect blood sugar levels and contribute to fat storage.

10. Stop Snacking

Snacking causes blood sugar fluctuations, leading to insulin spikes and fat storage. Eliminate snacks between meals to stabilize blood sugar and support weight management. Additionally, avoid eating three hours before bed to help your body enter a fasting state overnight, improving digestion, sleep quality, and fat burning.

By following these tips, you’ll create a healthier lifestyle that supports weight loss and overall well-being.

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