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Since Black Friday has just passed and with the big holidays of the year still upon us, it's a great idea to check in with your health and wellness as you make the final push toward the new year.

Many of us have fitness goals that we set out for ourselves at the beginning of the year, and getting a chiropractic treatment will help prime your body and brain to achieve your goals. Some of our goals have to do with helping others, and, during the holiday season, we may have goals tied up in getting that all-important gift for a special loved one. We might work more hours and put ourselves through grueling schedules in order to afford our gifts.

As such, it's important to practice self-care during these festive and sometimes stressful times.

Below, Espinosa Family Chiropractic goes over a few holiday season recovery tips.

1.) Take Care of Your Body

Taking a yoga class or springing for a massage session will do well for muscle tension, not to mention help alleviate any stress you're feeling. When we take care of our bodies we get rewarded in numerous ways.

2.) Cut Alcohol Consumption

It's the time of year for annual work parties and family gatherings where adult beverages might be consumed. In such cases, try to limit your own alcohol consumption to ensure a good night's rest.

3.) Get Your Sleep

Getting 7-9 hours of sleep each day is crucial for the body and brain to regenerate. Prolonged sleep deprivation has been linked to all sorts of health conditions. Getting your requisite sleep each night will help you set yourself up for success the following day.

Chiropractic treatments at Espinosa Family Chiropractic are another great way to practice smart recovery during the holiday season. Contact us today to schedule your consultation.

As the end of the year approaches it's important to ensure that you've maximized your insurance benefits. Many folks, due to either lack of time or lack of attention paid to their policy guidelines, end up losing out on coverage benefits as the year concludes, most insurance policies refusing to roll-over benefits into the next year.

Chiropractic treatment is covered by most every insurance provider -- some researchers even found that up to 87% of insured workers in America having coverage plans that cover chiropractic services.

At Espinosa Family Chiropractic we specialize in providing chiropractic treatments that boost mobility, provide drug-free pain relief, and help boost cognitive function -- among countless additional health and wellness benefits.

Chiropractic treatment is a great way to recalibrate the body and mind as you head into the new year. Schedule your consultation with Espinosa Family Chiropractic to end the year strong and healthy.

Sometimes during the holidays, it might be tempting to just throw any old traditional holiday dish together, when, the truth is, our knowledge of health and wellness should be changing those traditions in lieu of healthier options. If you're interested in trying something new instead of the carb and starch heavy dishes of old, then keep reading!

1.) Sweet Potato Lasagna

Sweet potato lasagna is a fantastic dish and there are many iterations online for you to choose from. Opting for vegan-friendly dishes will likely make you a smash hit with your millennial family members while also getting some of the boomers to try something new!

2.) Strawberry, Kale, Pear, Almond Salad

Make an amazing salad this thanksgiving. Add fresh fruit like strawberries, or you can get fancy and add caramelized pair. Adding almonds, walnuts, and other healthy additions that pack some crunch will diversify the salad, not to mention give you healthy fats you need for brain fuel.

3.) Don't Forget Dark Chocolate

Dark chocolate actually has some pretty good health properties, providing brain fuel and increasing focus, not to mention releasing happy chemicals in the brain. Choose dark chocolate over milk chocolate and most of the sweets that will be part of the spread this year.

Contact Espinosa Family Chiropractic today to learn more about how chiropractic adjustments facilitate a healthy lifestyle.

One effective way we teach our patients special “back care” exercises at Espinosa Family Chiropractic is through our bi-weekly Back Care Class.

We have a board-certified specialist in back care who conducts each Back Care Class who gives each student/patient the necessary tools and wellness protocols that are needed in order to properly take care of and maintain themselves in everyday life. You're only as healthy as your spine, after all!

Back Classes are a way of giving our patients a deeper knowledge of what chiropractic treatment is, which specific chiropractic adjustments each patient responds to (not to mention the particular function of each adjustment), and how they can assist their bodies on their own during healing, corrective, and workout recovery processes.

We'll also teach you different daily stretches, proper sitting positions & how to maintain perfect posture, which sleeping positions are best for you, and much, much more. Contact Espinosa Family Chiropractic today to schedule a consultation and learn more about our educational classes for our patients to take advantage of.

In today's fast-paced world it might seem like a challenge to stay healthy, especially with fast food places popping up everywhere you look. Our schedules make fast food and effortless solutions seem quite attractive, but, the truth is, we'll always feel better when we make the right decisions. With diet, eating cleaner, and eating fresh, whole foods should be a priority because taking this measure will fuel us more effectively throughout our day.

Below, Espinosa Family Chiropractic goes over a few changes you can make to your diet that will make a big impact on your health.

Cut Out Processed Foods

No more fast food, candy, or foods heavy in processed carbohydrates -- these foods have zero nutritional value and force the body to work overtime in order to digest.

Eat Smaller Portions

Stop eating large meals in one sitting. Think of each meal as a quick pitstop in order to take in energy. Try to eat 3-5 smaller meals per day instead of 1-2 huge ones.

Stop Eating Before Bed

Try to make 8 or 9 pm your cutoff time as far as food goes if you go to bed around 10 or 11 pm. Eating right before bed disrupts healthy sleep cycles.

Contact Espinosa Family Chiropractic today to schedule your consultation and learn more about how chiropractic treatment can complement a healthy lifestyle.