We Love Our Chiropractic Assistants!

A BIG Thank You to our Chiropractic Assistants! We appreciate all of your hard work in making GBC a big success. Happy Administrative Professionals Day!

Visit our website at www.gatewaybaycolony.net

Ralph Parr "Out of This World" Carnival

Thanks to everyone who came out to the Ralph Parr Elementary "Out of this World" Carnival. We had a great time and a great turnout. Everyone enjoyed our Astronaut Training Events. 

Pull Your Weeds Not Your Back!

As springtime approaches, weather warms up and leaves turn green, many people will spend more time outside planting bulbs, mowing the lawn and pulling weeds. Gardening can provide a great workout, but with all the bending, twisting, reaching and pulling, your body may not be ready for exercise of the garden variety.

Gardening can be enjoyable, but it is important to stretch your muscles before reaching for your gardening tools. The back, upper legs, shoulders, and wrists are all major muscle groups affected when using your green thumb.

A warm-up and cool-down period is as important in gardening as it is for any other physical activity," said Dr. Scott Bautch of the American Chiropractic Association's (ACA) Council on Occupational Health. "Performing simple stretches during these periods will help alleviate injuries, pain and stiffness." 

To make gardening as fun and enjoyable as possible, it is important to prepare your body for this type of physical activity. The following stretches will help to alleviate muscle pain after a day spent in your garden.

Garden Fitness Stretches Before stretching for any activity, breathe in and out, slowly and rhythmically; do not bounce or jerk your body, and stretch as far and as comfortably as you can. Do not follow the no pain, no gain rule. Stretching should not be painful.

·         While sitting, prop your heel on a stool or step, keeping the knees   straight. Lean forward until you feel a stretch in the back of the thigh, or the hamstring muscle. Hold this position for 15 seconds. Do this once more and repeat with the other leg.

·         Stand up, balance yourself, and grab the front of your ankle from behind position for 15 seconds. Do this again and repeat with the other leg. Stand up, balance yourself, and grab the front of your ankle from behind. Pull your heel towards your buttocks and hold the position for 15 seconds. Do this again and repeat with the other leg.

·         While standing, weave your fingers together above your head with the palms up. Lean to one side for 10 seconds, then to the other. Repeat this stretch three times.

·         Do the "Hug your best friend." Wrap your arms around yourself and rotate to one side, stretching as far as you can comfortably go. Hold for 10 seconds and reverse. Repeat two or three times.

Finally, be aware of your body technique, body form and correct posture while gardening. Kneel, don't bend, and alternate your stance and movements as often as possible to keep the muscles and body balanced.

When the Bulbs Are Planted...
If you already feel muscle aches and pains and did not complete the warm-up and cool-down stretches, there are ways to alleviate the discomfort. Apply a cold pack on the area of pain for the first 48 hours or apply a heat pack after 48 hours, and consider chiropractic care.

Visit our website at www.gatewaybaycolony.net

Foil Baked Salmon with Basil Pesto and Grape Tomatoes

Ingredients:
2 Salmon filets (6oz)
2 tsp. olive oil
4 tsp. basil pesto (homemade or store bought)
10-15 grape tomatoes cut in half

Recipe:
1. Preheat oven to 450° F with a baking sheet warming inside.
2. Prepare two pieces of foil big enough to wrap the salmon and have overlap.
3. Put 1 tsp of olive oil in the center of the foil. Lay salmon on top of oil.
4. Spread salmon with 2 tsp. basil pesto. Arrange sliced tomatoes over pesto so the cover the top of the salmon.
5. Wrap salmon securely in foil, doubling over the seam and ends several times.
6. Repeat steps 3-5 for the second salmon filet.
7. When both filets are wrapped up, place the packets on heated baking sheet.
8. Cook for 15 minutes.
9. Remove from oven after 15 minutes and let rest for 2-3 minutes before opening packets and serving.
10. Serve with brown rice or side salad.

Enjoy!

Visit our website at www.gatewaybaycolony.net

15 Tips For Better Heart Health

February is Heart Month - Here are 15 tips for better heart health:

1. Get your cholesterol checked 

2. Keep your fasting sugar under 99

3. Stop smoking

4. Reduce your alcohol intake

5. Eat a square of dark chocolate daily

6. Aim for 10000 steps per day

7. Add more vegetables to your diet

8. Substitute heart healthy fats for those currently in your diet that are not

9. Eat at least one low sugar fruit per day

10. Learn CPR

11. Get in 20-30 grams of fiber daily

12. Take fish oil daily

13. Exercise

14. Lower your stress

15. Watch for risk factors

Visit Us At www.gatewaybaycolony.net

Stretch It Out

I am sure that you have heard the importance of stretching and doing your exercises before. Just in case you haven't...it is vital to your health to stretch and exercise properly. Here on the blog we will show you how stretching and exercise complement Chiropractic. 

Healthy Recipe - Lazy Weeknight Cabbage Rolls

Not sure about your household but we are short on time most days so here is our Lazy Cabbage Roll Recipe (No Rolls Required). We will skip the rolling to save time and also use the slow cooker to help all the ingredients soak up more flavor, but I have also made this dish on the stove top if I am in a pinch. So here we go...

Lazy Weeknight Cabbage Rolls

Ingredients
1/2 cup rice (brown)
1/2 head of cauliflower (roasted)
1 head of cabbage (roasted)
1lb ground meat (We use Turkey)
1 can of fire roasted diced tomatoes
1/2 medium onion (chopped)
1Tbsp Herb seasoning (Mrs. Dash)
Salt & Pepper
Sauce:
2 cans diced tomatoes
1 Tbsp Cane or Brown sugar
1 tsp minced garlic
1 tsp sea salt

Instructions:
Sauce -
Combine your Sauce ingredients in blender and blend until desired smoothness. (I like mine a little chuncky)
Filling -
Roasting Veggies Steps:
1. First you will roast your veggies. (If you don't want to do this you are welcome to boil them instead). Preheat oven to 400 F and lightly oil a sheet pan (I use olive oil). Slice cabbage into 1/2 inch thick wedges and cauliflower into flat pieces or florets.
2. Arrange cabbage and cauliflower on baking sheet and season with salt and pepper if desired.
3. Place pan in the oven for 15-20 minutes until all veggies have a nice roast
4. Once cauliflower is roasted chop finely and add the filling mixture below.
The Rest of the Filling Steps:
5. While veggies are roasting combine your meat, can of diced tomatoes, chopped onion, brown rice and seasoning in a large bowl.
Slow Cooker Prep:
6. Place 1 cup of sauce in the bottom of your Slow Cooker.
7. Layer roasted cabbage on top of sauce layer.
8. Cover roasted cabbage with meat mixture.
9. Repeat layering sauce, cabbage and meat. Last layer should be remaining sauce and a 1/2 cup of water or stock.
10. Secure lid on Slow Cooker. Select Low Heat for 6 hours.