3 Simple Ways to Get More Greens in Your Diet

For some, it might seem like a daunting task getting the requisite amount of vegetables in your daily diet. However, if you have a plan for how you’re going to get your 3-5 servings of greens per day, the task becomes exponentially easier. If vegetables are deeply ingrained in your diet and routine, you won’t have much of a problem at all getting your daily dose in.

Below, Espinosa Family Chiropractic discusses a few ways to incorporate vegetables into your diet.

1.) Breakfast Vegetables

Putting spinach in your egg scramble and adding avocado into the mix will help you make sure that vegetables are a part of every meal you have throughout the day. Bonus points if you have a side kale salad with red cabbage, broccoli florets, and carrots. 

2.) Eat More Salads

Get used to having salads when you go out to eat, that way you’ll be getting 1-2 servings of greens, even when you’re eating at a restaurant! Make sure you have plenty of salad stuff at home — kale, cabbage, carrots, onions, avocado, etc. Add sunflower seeds, walnuts, and even dried cranberries to crunch things up.

3.) Veggie Smoothies/Juices Over Fruit

Make sure to opt for that green juice or smoothie over a fruit juice or smoothie. Many fruit juices and smoothies have just as much sugar as a soda pop.

Once you start getting more greens in your diet, give Espinosa Family Chiropractic a call today to learn more about how our treatments go hand-in-hand with a healthy lifestyle. Contact us today and let’s make chiropractic a part of your wellness protocol.

Wellness Hacks for the Workplace

When it comes to many job settings, not a lot of them are designed with your health and wellness in mind. But there’s a lot you can do to boost the wellness capabilities of your employment.

Below, Espinosa Family Chiropractic goes over a few ways to improve your work setting to optimize your health.

Ergonomic Furniture

Whether it’s a new ergonomic chair that helps keep your posture tip-top or one of those standing desk converters to get you away from the sitting position for long periods of time, investing in furniture and accessories that keep your spine in mind is an ideal move.

Stretch it Out

Stretching at work is a good idea, no matter what time of day it is. Incorporate some yoga moves in the chair or do them while standing. Ask some coworkers to join!

Pack Your Lunch

Pack a healthy lunch instead of settling for fast food — you’ll feel better and more energized throughout the day.

If your job is putting unnecessary tension on your spine, we have your back! Contact Espinosa Family Chiropractic today to learn about how our treatments help relieve your body from the daily grind.

Focussing on Health and Wellness for Valentine’s Day

This Valentine’s Day many of us will head out to restaurants, purchase floral arrangements, and maybe even spring for the traditional box of chocolates. However, the only problem is that most of the food and activities that surround Valentine’s Day — spa, mani/pedi, pasta, chocolate, etc — aren’t really the best things for us to be doing health-wise.

This Valentine’s Day Espinosa Family Chiropractic would like to urge our patients and readership to think outside the box a bit.

This might mean going to the organic food store to pick up provisions for a nice, healthy, home-cooked meal instead of going out to a restaurant. Maybe a yoga gift pass might be a better idea that treating your special someone to a massage — although we like massages, too!

Another great gift idea this Valentine’s Day is a visit with us! Chiropractic adjustments have been shown to improve mood, reduce anxiety, provide drug-free pain relief, not to mention optimize the body and the brain — in many cases just in one visit!

Contact Espinosa Family Chiropractic to learn more about our treatments this Valentine’s Day. We look forward to working on you!

On Corrective Care Chiropractic

Espinosa Family Chiropractic specializes in corrective care that provides spinal correction for patients who are in need of adjustments.

Corrective care chiropractic aims to evaluate the Central Nervous System, trauma, pathology, and spinal functionality. Our CNS system is tied to all of our tissues, organs, and every single one of our cells, so it’s important that it functions in an optimum capacity. 

Chiropractic both corrects spine misalignment, not to mention provides relief care for pain and injuries — all without drug intervention. Corrective chiropractic is an all-natural treatment that will help get the best out of you in numerous ways.

We always treat the whole person and we aim to address the root cause of the problem, instead of just masking the symptoms. We’ll create a custom-tailored solution designed to meet your specific needs. During your initial consultation, we’ll go over a unique plan to support your body and your immune system by helping the spine function at optimum capacity. Contact Espinosa Family Chiropractic today to learn more! 

Chiropractic for Asthma

Chiropractic treatment has been shown to improve symptoms for asthma patients, but why?

First, asthma is a condition that can often be caused or alleviated by immune system hypersensitivity, not to mention the functionality of the respiratory system. Both of these vital systems inside the body depend on the communication going on between the brain and spinal cord. Spine misalignment can often make asthma worse, and the jobs we work and the vehicles we drive in are all causing your body to coil tight like a spring, so no wonder the body’s systems can get so seriously out of whack from our daily grinds.

Spine misalignment can also occur as the result of an accident or an injury, whether it occurs during work or during our off hours.

Asthma is a condition that needs serious attention and maintenance, and chiropractic treatment is one way to provide yourself with a drug-free solution that works extremely well with your current health and wellness protocol.

Contact Espinosa Family Chiropractic today to learn more about how our treatments can help get the best out of you.

3 Tips for Improved Sleep

In today’s grind culture it’s easy to sacrifice our sleep in lieu of getting something that we perceive as important achieved. 

However, lack of sleep on a continuous basis has been linked to all sorts of health problems, including Alzheimer’s and Dementia, not to mention heart disease, and much, much more.

It’s more important than ever that you’re getting the requisite 7-9 hours of sleep each 24-hour cycle. Below, Espinosa Family Chiropractic goes over a few ways to achieve more restful sleep.

Exercise 3-4 Times Per Week

When we don’t get our exercise in, this means we have excess energy, which can turn against us in the form of anxiety and stress. After a nice long workout, we generally have a better perspective on things after we’ve burned off that extra steam. Remember that our ancestors got 15,000-20,000 steps in per day. If we can be somewhere around there, we’ll all be much happier campers and much better sleepers.

Cut Caffeine

Stop drinking caffeine past 4pm and try to make that second cup you might have during the day a half-caff (half regular; half decaffeinated coffee) in order to limit your caffeine intake. Drinking too much caffeine and drinking caffeine late in the day is a surefire way to disrupt your sleep cycles.

Utilize Chiropractic Treatment

Chiropractic treatments have been shown to promote a more restful night of sleep, not to mention reduce overall anxiety and depression. After you get a treatment at Espinosa Family Chiropractic you’ll leave our offices feeling great. Contact us today to learn more about how our treatments go hand in hand with a healthy lifestyle.