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Monthly Archives: December 2012

New Year Motivation to Exercise

31 Monday Dec 2012

Posted by Dr. Tijana S., D.C. -- healthy.BEing family wellness in Exercise, Inspiration, Stress Management, Wellness

≈ 1 Comment

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be good to yourself, Dr. Tijana DC, exercise, get excited for exercise, healthy.BEing family wellness, intentions, mantras, motivation, new year motivation, new year resolution

With the New Year on the brink, many people are indulging in resolution making, which many times includes a new exercise and diet regiment. So here’s a little motivation to get you started:

Exercising and working out can be a difficult task when you have zero motivation. We are all well aware that we should move each day. We know it’s good for us for many reasons, for the heart, brain, mood, weight loss, and more. Getting the started can be a true struggle.

Shifting the perspective is the key to conquering the challenge of starting a new exercise regime or maintaining a current one. Your body depends on you to keep it healthy and strong.

So here are some tips on getting a successful start and sticking to your guns:

Your intention will pave the way. Why are you working out? What are you trying to get out of your workout? Be clear about what you want for yourself. Determine how you want to feel. Want to boost your confidence? Want to achieve a certain goal or milestone? Want to feel proud of your accomplishment? Want to feel strong? Determine your desired feeling and embody it before even getting out of the door. This will allow you to tap into motivation that will last for the short- and long-term goals.

Choose your mantra. As you head out the door, think of a phrase, formula, meditation, to keep you focused and maintain you motivated when the going gets tough. Make sure that your mantra is aligned with your intention and desired feeling.

Allow yourself to be empowered in order to stay positive and keep on going.

Give yourself the rest. We often forget that the rest is essential in order to allow for everything we did during the workout to set in. The muscles actually grow during the rest, and not while you’re doing the work. Allowing yourself to rest will keep you from fatiguing, getting injured, or getting sick. Slow down your work out, throw in a little breathing meditation, spend a slower day in nature, or just take a day off. It will be ok! Make sure to remember that your movement of choice is meant to create a better version of YourSelf.

Be good to YourSelf. Leave the negative talk elsewhere. Silence your inner critic. Offer some loving kindness to YourSelf. Remember your intention. Embody your intention. Believe in Yourself. Enjoy the movement. Do it again tomorrow!

Have suggestions? How do you stay motivated? Share in the comments below.

Have any questions? Contact me below, at drtijana.dc@gmail.com, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

SCHEDULE THE FIRST APPOINTMENT FOR YOU & YOUR FAMILY for a comprehensive health assessment TODAY at 706.254.4579!

10 Natural Mood Boosters

27 Thursday Dec 2012

Posted by Dr. Tijana S., D.C. -- healthy.BEing family wellness in Breathing, Chiropractic, Diet, Exercise, Family Health, Nutrition, Spinal Health, Stress Management, Wellness, Yoga

≈ 3 Comments

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10 Natural Mood Boosters, blue potatoes, chiropractic, chocolate, colorful vegetables, Dr. Tijana DC, eggs, exercise, healthy.BEing family wellness, honey, natural mood boosters, nature, physical activity, water

Food can make a significant difference when it comes down to your mood. Healthy food choices can act as natural anti-depressants while making you happy as it increases the level of seratonin in the brain and the rest of the body. Portion of the seratonin in the body is actually produced in the gut, so making the right nutritional choice is essential. Eating food, such as junk food, negatively affects your health as you are not getting proper macro- and micro-nutrients, and in some cases, unhealthy food can actually leach nutrients from the body.

Here we are going to look at foods that meet the qualifications that will make you happy and healthy:

Swiss Chard contains a lot of magnesium. Magnesium is a nutrient that is a vital part of the biochemical reactions that increase energy levels in the human body. A study in 2009 in the “Australian and New Zealand Journal of Psychiatry” discovered that lower magnesium levels were associated with higher depression scores.

 

Blue Potatoes are becoming much more popular at your local grocery store or farmer’s market. They have powerful antioxidants known as anthocyanins; anthocyanins provide neuro-protective qualities, like reducing the brain inflammation that is commonly associated with depression, and boosting short-term memory. Your thyroid gland is maintained, as well, by the iodine found in the peel.

Mussels have moderate to high amounts of Vitamin B12, Selenium, Iodine, protein, and Zinc, while being low in calories and fat. The Iodine helps to support the thyroid gland, which helps to regulate mood and weight; the Selenium and Zinc help the thyroid gland, as well. The Vitamin B12 helps to strengthen and insulate a person’s brain cells, which keeps the brain sharp over time.

 

Dark chocolate improves the blood-flow to the brain, and provides an instant boost in concentration and mood. This will help you to feel more energetic and vibrant. However, don’t go overboard: The “Journal of Psychopharmacology” says that all you need is a few ounces of dark chocolate each day to reap the benefits. Milk and German chocolate do not have the same benefits.

 

Calcium – which Greek Yogurt has large amounts of (more than milk) – helps a person’s brain by causing it to release happiness-inducing neurotransmitters. Greek yogurt also has more protein than regular yogurt, which makes weight-loss easier. Also, available with goat’s milk.


Asparagus has high levels of folate and tryptophan. Low levels of folate have been linked to depression in half of all cases of depression, according to recent research. Tryptophan is also used by the brain to make serotonin, which is one of the human brain’s main mood-stabilizing neurotransmitters. Turkey is a great source of tryptophan; it does require calories in order to activate its sedative-like effects.

 

In regards to health, honey is far better than regular sugar. Honey contains kaempferol and quercetin, which helps to prevent depression (and keep your brain healthy) by reducing inflammation in the brain. It also won’t send your body into “fat-storage” mode, like regular sugar can, by having less of an impact on blood-sugar levels.

 

Cherry tomatoes and all tomatoes have a substance known as lycopene. Lycopene is an antioxidant that fights inflammation in the brain and generally protects the brain. For best results, eat them with olive oil; olive oil helps to increase the absorption of lycopene.

 

Eggs contain moderate-to-large amounts of Zinc, Vitamin B, Iodine, Omega-3 Fatty Acids, and protein. Not only can eggs keep you energized, they can also keep you full (stomach-wise) for longer! A 2008 study in the “International Journal of Obesity” found that people who had eggs for breakfast lost considerably more weight, compared to those who ate bagels for breakfast.

Coconuts contain medium-chain triglycerides. Medium-chain triglycerides are special fats that fuel better moods and promote general brain-health. Coconut is also a healthy source of fat and can withstand high heat without going rancid.

Few more tips on how to increase seratonin, “the feel good hormone”:
  • Chiropractic care – to maintain an optimally functioning nervous system within a subluxation-free spine
  • Smiling – the act itself releases seratonin in the brain
  • Deep beathing technique – cheap and easy to implement immediately; click on the link for instructions!
  • Physical activity – clears the mind, increases blood flow to the brain and body -> boosts seratonin, and increases energy levels
  • Water – hydrates all the cells in the brain and body, increases energy, and decreases the stress toll on the body
  • Spending time in nature – increases oxygen in the brain and body, promotes a sense of calm, and boosts energy
  • Green smoothie/juice – increases level of antioxidants and increases energy while lowering pH to a more alkaline level

Feel free to contact me here with any questions, at drtijana.dc@gmail.com, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

SCHEDULE THE FIRST APPOINTMENT FOR YOU & YOUR FAMILY for a comprehensive health assessment TODAY at 706.254.4579!

Less Headaches = Better Health & Life

26 Wednesday Dec 2012

Posted by Dr. Tijana S., D.C. -- healthy.BEing family wellness in Chiropractic, Diet, Exercise, Family Health, Nutrition, Spinal Health, Stress Management, Wellness

≈ 1 Comment

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chiropractic, chiropractic care, CoQ10, Dr. Tijana DC, food allergens, food sensitivities, grass-fed, headaches, healthy nutrition, healthy.BEing family wellness, Less Headaches = Better Health & Life, magnesium, micronutrients, migraines, nutrition, organic food, whole food, wild-caught

Headaches and migraines are a common complaint among individuals seeking chiropractic care. Millions of people, predominantly women, suffer needlessly. In women, many times headaches and migraines may be hormone-related, especially during the menstrual circle and menopause. Headaches and migraines may have a number of symptoms of varying intensities affecting the patient during an episode, from throbbing and pulsing head and neck pain to light and sound sensitivity, and in extreme cases, nausea and vomiting. The pain and discomfort may last from several hours to several days, which makes life less enjoyable.

Important to remember: If the symptoms persist for an extended time period and have neurological indicators, such as numbness and tingling on one side of the body, vision problems and vision loss, and severe headache ‘like you haven never experienced before’ this time, you should immediately consult your primary care physician.

In the following post, we will discuss a few things you can do to help reduce the intensity and frequency of headaches and migraines.

Two of the major food allergens, wheat and cow’s milk, have been linked to headaches, especially migraines. In addition to those two culprits, other grain cereals, cane sugar, yeast, corn, soy, citrus, eggs, beef, caffeine, and chocolate have also been identified as causative indicators in over 150 different clinical studies. People who maintained a grain-free and dairy-free diets tended to see a decrease in pain and frequency of headaches and migraines.

Besides these major food allergens mentioned above, processed foods contribute to a number of ailments and allergies, even in people who are non-chronic headache sufferers. Processed foods contain a wide variety of chemically altered additives, such as coloring, flavoring (i.e. MSG), preservatives, artificial sweeteners (i.e. aspartame), and other additives, which promote severe symptoms in people with headaches and migraines. Furthermore, food sensitivities may also occur with the following symptoms:

      • Bloating, gas, belching, or other digestive distress after meals
  • Chronic constipation or diarrhea
  • Low energy or drowsiness shortly after a meal
  • Nasal congestion and mucous discharge up to 7 days after eating an allergen food

If these are common after you eat, you may need to investigate if you have specific food sensitivities. One of the ways to help is by keeping a daily detailed food diary to determine what specific food seems to induce your headache and migraine symptoms, which in turn will help you heal your gut. The next step would be to eliminate the reactive food(s) from the diets and monitor the progress. It is also important during this time to read the food labels to ensure to avoid chemical food additives as a person can be sensitive to those, just as much as they can be sensitive to specific food items.

So, when choosing the foods TO eat to keep headaches and migraines at bay and overall health: 

  • Eat fresh, unprocessed, whole, organic, and non-genetically-modified foods from local sources
  • Eat at least 1/3 of your food (vegetables, fruit, and nuts) raw or lightly cooked
  • Grass-fed meats and wild-caught fish
  • Avoid grains and other products that contain gluten
  • Avoid any irritant foods that you’ve determined during the elimination process
  • Avoid artificial sweeteners of any kind

When eating a diet of foods listed above, there may be very limited need for additional supplements as these food deliver many micronutrients, vitamins, and minerals. However, here are a few supplements that may be helpful in reducing headaches and migraines, as well as general health:

  • Ubiquinol, a reduced form of CoQ10 for improved mitochondrial function in healthy cells, tissues, and organs
  • Magnesium for relaxation of blood vessels in the brain and body
  • Vitamin B2 (riboflavin), B6, B12, & folic acid

Even though, this is an obvious example, exercise plays a very significant role in reducing headaches and migraines. Exercise is one of the best way of increasing oxygen and blood flow to the brain and the body, increasing energy levels, improving the mood, and ultimately reducing headaches.

Dr. Tijana in action!

With Chiropractic, keeping the nervous system at optimal function by allowing the body to communicate to the brain appropriately is a vital aspect of spinal and overall health through a natural, effective, drug-free approach to health that promotes natural healing function and potential. Chiropractic allows the body to release the accumulated physical, mental, and chemical stress and further allows the appropriate alignment and movement in the spine and its structures. Chiropractors work with people of all ages, including newborn babies, pregnant women and children. Talk to your local chiropractor today and start on the path to health to maximize your nervous and immune system function that leads to overall more energy and increased vitality! 

 

 

Have any questions? Have something to add? Contact me below in the comments, at drtijana.dc@gmail.com, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

SCHEDULE THE FIRST APPOINTMENT FOR YOU & YOUR FAMILY for a comprehensive health assessment TODAY at 706.254.4579!

10 Healthy Tips for Cold Weather

12 Wednesday Dec 2012

Posted by Dr. Tijana S., D.C. -- healthy.BEing family wellness in Chiropractic, Exercise, Family Health, Nutrition, Safe Home, Stress Management, Wellness

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breathing, children's health, chiropractic, Dr. Tijana DC, exercise, health, healthy.BEing family wellness, natural alternatives, nutrition, stress management, wellness

With the colder months upon us and the holiday season just around the corner, this can be a wonderful time of the year. However, it is important to take good care of yourself – body, mind, and spirit! So here are some simple tips on helping you stay healthy and happy during a potentially stress-induced festivities. 

Stay nourished. The holiday season can be a time of indulgences, like baked goods, breads, cheese, and alcohol. So in preparation for the big festivities, consider reducing stimulants, such as sugar, caffeine, alcohol, simple starches, and other heavy chemically-laden foods. Take a short reprieve by enjoying quality nutrient-dense foods and supplements. A good addition to the holiday regiment is magnesium-packed foods, such as lots of vegetables, legumes, and whole grains, to help maintain a healthy response to stress. If you have a need for an extra calming effect, especially if travelling, consider a magnesium supplement, such as Natural Calm at your local health food store.  Using spices, such as garlic, ginger, and peppers, in cooking are a great way to boost the immune system and protect the body against colds in a shorter time span. It is also important to listen to your body and observe how you feel. Make sure to include enough omega-3s in your diet, such as fish, nuts, and seeds, which will help you reduce the amount of inflammation in the body and fight the winter “blues.”

Stay hydrated. This may be a bit redundant, but hydration is essential regardless of the season. It helps control appetite, reduces overindulgences, helps control the metabolism, moisturizes the air in the lungs as well as all cells of the body, and detoxifies, especially with a heavier alcohol intake.

Soothe with warm liquids. Warm tea can be great for a sore throat and cough, breaking a fever, calming nausea and upset stomach, and improving digestion. My go-to choices include mint, ginger, chamomile, green tea, etc. They are delicious with raw honey, lemon, and cinnamon sticks. Other great beverages are warm cider and hot cocoa with almond milk. In addition, this is the ultimate time for delicious soups, which can be prepare with a multitude of choices with lots of vegetables, legumes, grains, and lean proteins.

Take the time to breathe.  I find myself reminding my patients of that continuously. Stress often makes us forget to breathe as well as forget how to breathe properly. Consider this breathing exercise: Sit still and tall somewhere comfortable with a neutral spine. Close the eyes and begin breathing through the nose. Inhale for a count of 2; hold the breath in for a count of 1. Exhale gently, counting out for 4; finish by holding the breath out for a count of 1.

Move your body. Exercise is a great way to reduce stress during hectic times, while staying healthy, maintaining weight, increasing energy levels, and improving the mood. During the winter months, you may have options for some fun outdoor activities and sports, such as hiking,  ice skating, snowboarding, hockey, and sledding.

Go outside. As the days get shorter and darker and colder, it is important to spend some time outside in the sunshine to increase the vitamin D production. So get outside for 15 minutes a day 3-5 times per week to improve health and mood. Consider changing the light bulbs and  in your house to “full spectrum” bulbs and lighting systems (this is great product by Nikken) to mimic natural light. The dietary supplementation of 2,000-4,000 IUs is available in foods, such as shiitake and button mushrooms, fish, cod liver oil, eggs, and cruciferous vegetables.

Explore natural health options to maximize the immune system function that will lead to less stress and better health during the colder months! 

Get some sleep. With a busy holiday schedule, sleep is often sacrificed. Time management and discipline are essential in maintaining a consistent sleeping schedule. Aim to get 7-9 hours of sleep to normalize the sleeping pattern and get more energy. “Full spectrum” lighting systems, similar to the one by Nikken, is another great way to help maintain natural circadian rhythms, the cycle of sleeping and waking.

Take a hot bath. Soaking a hot bath once a week with Epsom salt, essential oils (try lavender, eucalyptus, and chamomile), and even baking soda is a great way to relax, calm the mind and body, as well as detoxify from toxins. If you take a bath before bed, it can improve sleep and help you feel energized the next day.

Chiropractic. Keeping the nervous system at optimal function by allowing the body to communicate to the brain appropriately is a vital aspect of spinal and overall health through a natural, effective, drug-free approach to health that promotes natural healing function and potential.. Chiropractic allows the body to release the accumulated physical, mental, and chemical stress and further allows the appropriate alignment and movement in the spine and its structures. Chiropractors work with people of all ages, including newborn babies, pregnant women and children. Talk to your local chiropractor today and start on the path to health to maximize your nervous and immune system function that leads to overall more energy and increased vitality! 

Be generous. Giving to others should be a part of our everyday life, yet this tends to be the time that it is the most often remembered. Take the time out to help and nourish others by offering your generosity, not necessarily in terms of material things, but offer your time and volunteer for those who need the help in any shape or form. By nourishing and loving yourself, be grateful for your circumstance and offer your love to others. In addition, accept the help from others because they want to be of service to you as well. This is a season of giving and receiving, so practice both!

Have any questions? Have something to add? Contact me below in the comments, at drtijana.dc@gmail.com, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

SCHEDULE THE FIRST APPOINTMENT FOR YOU & YOUR FAMILY for a comprehensive health assessment TODAY at 706.254.4579!

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