Weekly Meal Plan May 14th

Had a great turn out at the oil party in the office on Saturday - so big thank you to everybody that made it.  We went down to Lakewood today for Mother's Day Brunch, still feeling pretty full from jalapeno biscuits and gravy (I know not a very healthy choice but it was delicious). 



Sunday- California Sushi Bowl

http://wonkywonderful.com/california-roll-sushi-bowl/

Monday- Eggplant Roll-ups

http://recipesfoodandcooking.com/2015/01/12/skinny-eggplant-roll-ups-eathealthy15-giveaway/
I am going to add ground turkey to the roll ups for a little protein

Tuesday- One pan Shrimp Fajitas

http://www.number-2-pencil.com/2016/09/21/one-sheet-pan-shrimp-fajitas/

Wednesday-Chicken Avocado Caprese Salad

https://cafedelites.com/2016/08/30/chicken-avocado-caprese-salad/

Thursday-Slow Cooker Honey Glazed Garlic Chicken and Veggies

http://damndelicious.net/2015/06/05/slow-cooker-honey-garlic-chicken-and-veggies/

Weekly Meal Plan May 7th

When I went to the grocery store this weekend, I was thinking warm and sunny.  Warmer weather always makes me think seafood boil.  I am not sure why my mind goes there but it just always sounds good when you are sitting around the backyard.  Of course then the storm rolled in tonight, but oh well, I wont let that disturb my tasty shrimp and super hot cocktail sauce ( Ketchup and extra hot horseradish).  Another busy week in our house, Kristen is doing some freelancing and we have our oil party Saturday in the office.  As well as trying to get out all the wonderful Mother's Day gift baskets to our clients who ordered them in the office this year.  So we really tried to add a few recipes that can be done a head of time.  Our go-to quinoa power salad and a soup.  Hope this helps give you ideas for the week.

Sunday- Shrimp Boil

http://www.ladybehindthecurtain.com/country-shrimp-boil/
Monday- Quinoa Power Salad

http://www.thegardengrazer.com/2014/04/quinoa-avocado-spinach-power-salad.html?m=1We add Black beans and Feta to this recipe, adds a little protein and makes it delicious

Tuesday- Tofu Tacos (no fancy recipe for this one)
First step I press the water out of my tofu which gives it a better texture.  I just slice one brick of tofu in 8 cross sections.  Then I place it between two cutting boards with paper towels between the cutting boards and tofu.  After the tofu has been pressed I coat it with a mixture of sriracha and honey.  Throw it on the grill for a couple minutes per side and cube it up.  Then I simply fill corn tortillas with the tofu and any other toppings I desire.

Wednesday- Thai Cocunut Chicken Soup

https://www.bettycrocker.com/recipes/slow-cooker-thai-coconut-chicken-soup/7cc193b0-0b00-4ff5-9527-ae68db64039b

Thursday-  Ground Turkey Sweet Potato Skillet

http://www.primaverakitchen.com/ground-turkey-sweet-potato-skillet/

Meal Plan Update March 26th and April 2nd

Sorry, but no meal plans this week or next week.  We never plan a weeks worth of meals when traveling.  What I will say is that it is always wise to not stray to far from the type of eating you are used to while you are on vacation.  Yes, indulge but try to throw in some healthier meals during your travels as well.  We are fortunate in that we are staying in a house with a kitchen.  Whenever we travel in this manner we try to at least make healthy breakfast foods every morning.  For Kristen and I this trip is all about fresh seafood.  I love being in a coastal town and having multiple options for seafood.  Thanks for checking our blog, our meal plans will be back after our vacation as we try to get back on track after being gone.

Hope everybody has a great spring break week.  We will resume adjusting hours in the office Wednesday, April 5th, 830am-12pm and 3pm-6pm. 

Meal Planning Week of March 12

A lot going on this week so the meal plan is going to look a little short.  We have a birthday party Sunday night.  Yes, this means cake and I won't turn it down, when occasion arises I definitely do take advantage.  One slice of cake won't kill me although it might put me in a sugar coma.  With my parents coming in town Thursday night we will probably going out to dinner Thursday - Saturday.  One smart suggestion I always have for dinner out is split a salad and an entree with somebody else then you get the lighter salad but the satisfaction of an entree as well.

If you stop by the office make sure to ask for New Patient VIP passes for your family and friends.  We are offering these passes to our existing patients as a thank you and an opportunity to help your family and friends lead a healthier life.

Sunday - Birthday Cake

Monday - California Roll Bowl

http://wonkywonderful.com/california-roll-sushi-bowl/

Tuesday - One Sheet Shrimp Fajitas (Kristen loved this recipe and requested it again.)

http://www.number-2-pencil.com/2016/09/21/one-sheet-pan-shrimp-fajitas/

Wednesday -  Thai Peanut Butter Chicken With Cauliflower Rice

https://www.averiecooks.com/2016/02/slow-cooker-thai-peanut-chicken.html

Incorporating sweet potatoes into your diet

There are many reasons to incorporate sweet potatoes into your weekly meal plan.  In some cases they can be used in place of empty carbs such as pasta, or in place of less nutrient dense russet potatoes.  Sweet potatoes are high in vitamins B6, C and D. They also contain important minerals such as iron, magnesium and potassium.  People in our office often ask about ways to increase dietary potassium to combat leg cramping and this is a great source.  Another added benefit of sweet potatoes is they contain natural sugars that release slowly into the bloodstream.  This will help fight sugar spikes that are linked to energy crashing and weight gain.

Sweet potatoes are also great because they can be prepared in many different ways and they are relatively inexpensive.  They are great baked, diced and roasted or sauteed or our favorite preparation spiralized. Using a spiralizer is a great way to incorporate sweet potatoes into dishes that might normally contain pasta.  Some of our favorites are found in our meal plans.  I have used both a hand held spiralizer and a counter top version and I must say I prefer the counter top version by far.  It is quicker, easier to use and has more cutting varieties.  The model we have can be found cheapest here on amazon spiralizer.

A return to running

I have gone through three phases of running in my life.  First when I was in high school, those were the days.  Running came easy, I didn't have to work to go out and run 3 - 5 miles nor did I have pain when I was done.  Recovery happened naturally.  Second phase happened when I was in my twenties I had to train more in order to run longer distances but I still had no problems recovering.  This made running enjoyable still.  Cue my current phase in life.  My body no longer recovers like it used to, running causes knee and ankle pain when I try to do it like I used to.  My wife who has become quite the dedicated runner herself has been urging me to start off slower for years now.  Finally I have decided to start slow and build slow.  I am putting forth a dedicated plan aimed at building up my running to 30 straight minutes without straining my body.  My goal is not to run for longer than 30 minutes but to eventually increase the distance that I can run in those 30 minutes.

In my first week of running my objective is to do run walk intervals.  I will be starting with 1 minute of running followed by one minute of walking.  My goal is to increase the running interval segment by one minute each day of running, once I am at 3 minutes I will do that duration for two runs so it should look something like this.

Sunday - run 1 min, walk 1 min for 30 minutes
Tuesday- run 2 min, walk 1 min for 30 minutes
Thursday- run 3 min, walk 1 min for 30 minutes
Saturday- run 3 min, walk 1 min for 30 minutes

Update to come after week one.  If anybody wants to join in let me know, I no longer want to be a distance runner.  I just want to enjoy pain free running again.

 -Chris

One week update: Apple Cider Vinegar Challenge

If you follow us on Instagram, you might have seen us post about incorporating apple cider vinegar into our health routine every day. We had a patient in the office and we got to chatting, as we do, and she asked us if we had ever tried it. It was funny she brought it up at that time because I felt like everywhere I was reading, I was learning about different benefits of drinking apple cider vinegar. It seemed like fate, so we agreed to try it and compare notes two weeks later when she was in to get adjusted.

All of the research I had done before starting was a little inconclusive. It seems that there is actually little science to back many of the claimed benefits. The benefits people say they experience range from less bloat, curbed sugar cravings, weight loss, immune system boosting, improved digestive issues, and more. It sounds too good to be true, but with 1 bottle costing $5.50 at my local Vitamin Cottage, I figured we really didn't have that much to lose. If I experienced even one of those benefits it would be worth it! Also worth noting, I had thought you could just take a shot and call it good, but thankfully my reading also advised diluting it with water (I also added a touch of honey!) to avoid burning your throat. Whew! There are fancy concoctions you can create as well, but I figured if we were actually going to do this the more simple we kept it, the better.

So, today marks one week of drinking the apple cider vinegar. How are we feeling? Actually, pretty great. BUT, I can't say that it's because of only the ACV. This week we've also happened to do really well with our eating, sticking to our plan, and really only putting good fuel in our bodies. At the same time we've also been doing great at sticking to our workout plans. So is the ACV helping? Maybe! Chris had read that it takes 60 days to really notice a difference, so I'm sure that time will tell. As much as we would like, our eating will not stay perfect every day over the next couple of months.

I do think ACV is responsible for us starting everyday with the intention of doing something great for our health. And do I think when you start the day focused on that, you are more likely to make smart, healthy decisions throughout the day. We'll post again in a couple weeks to let you know how it's going, but so far, so good!

- Kristen

Broomfield Chiropractor

If you are looking for a Broomfield chiropractor that uses a more holistic approach to healthcare then look no further than our expert chiropractor here at Optimal Health Chiropractic. Our philosophy here is that the body has its own natural healing processes and that if we work with those processes the body is able to heal much faster and better than just through medical treatment alone. Oftentimes drugs or other conventional medical treatment only serve to deaden the symptoms and offer pain relief without really getting the root of the problem. The goal of our Broomfield chiropractor is to find the root cause of your troubles and apply the right method or technique to jumpstart and/or supplement the body’s natural healing process. We think you’ll find that our techniques are highly effective.

We also love to teach people how to take care of themselves. Our Broomfield chiropractor strongly believes that prevention really is the best form of medicine and our goal is to educate our community one family at a time to slowly make a change in our community as a whole to build a healthier and happier existence. Just a few small habits over the course of a lifetime can greatly affect your health.

For more information about Optimal Health Chiropractic visit our website at http://www.broomfieldchirocare.com/

Best Chiropractor in Broomfield

When you’re suffering from aches and pains but don’t want to jump to drugs or surgery immediately for relief then come and talk to us here at Optimal Health Chiropractic. We are the best chiropractor in Broomfield to see when you are looking for natural healing that works in harmony with your body’s natural healing process. We think that many problems in the body can be alleviated or even cured with the right process applied to jumpstart your body’s natural healing. Drugs and surgery have their place but we think that there are better alternatives that should be tried first.

We maintain our reputation as the best chiropractor in Broomfield by offering down to earth, practical care and tips on how to live a healthy and pain free lifestyle. Many of the health problems that people commonly struggle with today can be avoided by creating simple habits and practicing them for a lifetime. For that reason we enjoy working with kids as teaching them healthy habits at a young age can lead to years of good health. So if you’re struggling with nagging pain that just doesn’t seem to go away, come and see the best chiropractor in Broomfield and we’ll see if we can’t make it disappear.

For more information about Optimal Health Chiropractic visit our website at http://www.broomfieldchirocare.com/

Chiropractor Broomfield

Are you wondering if you would benefit from a trip to your friendly neighborhood chiropractor in Broomfield? You may if any of the following situations apply to you. Do you have frequent or constant back, neck, wrist or neck pain? How about headaches whether constant or coming and going? Do you experience arm or leg pain or numbness? Have you been in a car accident? Sustained a sports injury? Are you pregnant? In any of these situations a trip to the Optimal Health Chiropractic clinic to see our chiropractor in Broomfield could be potentially very helpful.

We want to help as many people as we can and our desire is to see people live pain free lives. You are most certainly welcome to come and see us during our regular business hours but if you are unable to make it due to work, school or other major scheduling conflicts we can make special arrangements for you to see our chiropractor later in the evening or even on the weekend. Our dedication to our patients and making them feel their best in our highest priority. That’s what makes us such a great option amongst all the chiropractors available in Broomfield.

For more information about Optimal Health Chiropractic visit our website at http://www.broomfieldchirocare.com/

Broomfield Chiropractor

If you have received an injury to your spine the best thing that you can do for yourself is to begin treatment with our Broomfield chiropractor in order to rehabilitate your spine as much as possible. The spine is a very important part of our bodies and basically everything that we do relies on support of some sort from our spines, so once they get damaged it is extremely important to get them functioning properly again in order to live a full and pain free life. Our philosophy here at Optimal Health Chiropractic is that many injuries can be rehabilitated through the proper exercises and often drugs and surgery can be avoided altogether.

Our Broomfield chiropractor has several treatment options that can be used depending on the severity and type of injury that you have received. Some of the more frequent modalities used in addition to stretching exercises by our Broomfield chiropractor include Russian muscle stimulation, cold and moist heat therapy, mechanical traction and electronic muscle stimulation. All of these can help to alleviate pain, speed the healing process and decrease the amount of scar tissue. Whatever method we use, the goal will always be to do bring you to the most optimal state of health that we can.

For more information about Optimal Health Chiropractic visit our website at http://www.broomfieldchirocare.com/

Chiropractor Broomfield

Are you looking for a good chiropractor in the Broomfield area? We here at Optimal Health Chiropractic are fully ready to offer our services to better the health of you and your family. We firmly believe that the body has incredible abilities to heal itself and problems arise when something interferes with that natural healing process. Following along with that idea our chiropractor in Broomfield removes hindrances to the nervous system and gives the body optimal conditions for performing its own maintenance. We firmly believe that as much as we can avoid potentially harmful drugs or expensive surgery and allow the body the freedom it needs to heal naturally is always the best option and you will lead a healthier, more pain free life after our round of treatments.

We are able to help in a huge variety of cases, whether you are suffering from joint, back, or neck pain, numbness in the arms or legs or frequent or chronic headaches and much more. In addition to our excellent chiropractic care we also offer health education about your problem so that you can limit or erase recurrences in the future without necessarily having to come see our chiropractor in Broomfield.

For more information about Optimal Health Chiropractic visit our website at http://broomfieldchirocare.com

Broomfield Chiropractor

If you suffer from random back, neck, shoulder, or wrist pain or perhaps constant or frequent headaches, you could be dealing with pain that you don't have to. A good Broomfield chiropractor can address a host of issues in the human body to get you feeling your absolute best again. At Optimal Health Chiropractic in our North Denver Metro office we have facilities and equipment designed to offer you the best structural and symptomatic chiropractic care and our Broomfield chiropractor is an expert in physical therapy, spinal rehabilitation, nutrition, and exercise training. We even have an on-site X-ray machine to be able to pinpoint and diagnose whatever was the original injury if the cause is unknown.

Our philosophy is that people don't have to live with nagging pain. Most issues can be dealt with if the right care and expertise is applied. Our Broomfield chiropractor is available during normal business hours but also as part of our commitment to our customers we offer evening and weekend appointments by reservation to work around your busy schedule. Right now, to make the decision to get started eliminating those nagging pains even easier we are offering a $29 initial visit to new patients. With that first visit we will be able to tell you what kind of relief we can offer.

For more information about Optimal Health Chiropractic visit our website at http://www.broomfieldchirocare.com/

Chiropractor Broomfield

Your spine is extremely important to your physical wellbeing, but unfortunately some people receive damage to their spine or suffer from a chronic condition that leaves them in a lot of pain or even completely debilitates them to the point that even simple movements like walking are difficult or impossible. That’s where a good chiropractor in Broomfield comes in really handy. At Optimal Health Chiropractic we have a number of methods for speeding the healing process, pain management and preventing excessive scar tissue growth. We can often begin with something as simple as therapeutic exercises and stretching techniques that work with your body’s natural healing process.

If it is determined that for your particular situation you need something more advanced then we have several modalities that we use to provide more advanced or specific treatment. Modalities that we frequently use include electronic muscle stimulation, Russian muscle stimulation, cold and moist heat therapy, and mechanical traction. Don’t worry, we have all the tools that a good chiropractor in Broomfield should have in order to help you with your particular issue. So if you have been recently injured or are tired of dealing with your chronic issue than come see what this chiropractor in Broomfield can do for you today!

For more information about Optimal Health Chiropractic visit our website at http://www.broomfieldchirocare.com/

Broomfield Chiropractor

Are you experiencing back, shoulder, neck, or wrist pain? Maybe you feel arm or leg numbness once in a while, or suffer from periodic or even constant headaches. Or maybe you were in a car accident or injured yourself playing sports and you are just not quite 100% again yet. All of these issues are things that our Broomfield chiropractor may be able to help you with. In most cases the right chiropractic treatment can solve the problem that you are experiencing or at the very least lessen the severity of your symptoms. If you are experiencing any of these issues than give Optimal Health Chiropractic a call today to come see our Broomfield chiropractor for a consultation and see the difference that chiropractic care can make for you.

We know that people lead busy lives in this fast paced world that we live in so we do our best to accommodate those that are unable to come during our regular business hours. So don’t let our schedule deter you from seeking help from a Broomfield chiropractor when you really need it. Give us a call and we will do our best to schedule you with an appointment convenient for you.

For more information about Optimal Health Chiropractic visit our website at http://www.broomfieldchirocare.com/

Chiropractor Broomfield

Many people could benefit greatly from a visit to the chiropractor in Broomfield and they don’t even know it. For example, an often neglected area of your health is your posture. Most people don’t think about it too much and as working on computers becomes more and more common in the workplace people are spending hours each day sitting, and more often than not, sitting with bad posture. This results in a weakening of the muscles and heightening the stress on your body structure thus boosting risk of injury.

Optimal Health Chiropractic offers chiropractors in Broomfield that have answers for these small but significant problems. Not only do we have a machine called a Spinal Analyzing Machine that can detect a potential back or neck problem, but our chiropractors in Broomfield also have remedies for these issues. Our philosophy is about improving the quality of life of our clients and we believe that people should be able to enjoy life without aches and pains wearing them down. If you are unable to visit our office during our regular business hours, don’t be afraid to give us a call anyways, we are often able to work around your schedule if necessary.

For more information about Optimal Health Chiropractic visit our website at http://www.broomfieldchirocare.com/

Broomfield Chiropractor

If you live in the Broomfield area and have suffered some kind of injury to your spine and are in need of a good Broomfield chiropractor to get yourself up and running again, then come and check us out at Optimal Health Chiropractic. We think that everyone deserves to live pain free lives, or at the very least as pain free as possible. Your spine is extremely important and necessary for nearly everything for which we use our bodies so after a trauma or injury to your spine, spinal rehabilitation work with a Broomfield chiropractor is very important.

We use a variety of simple therapeutic exercises coupled with stretching exercises to optimize the process. Plus we employ a number of therapeutic modalities for those cases which require a bit deeper work. Some of our most frequently used modalities include electronic muscle stimulation, Russian muscle stimulation, cold and moist heat therapy, and mechanical traction. Whatever your injury--and even whether or not you are convinced a Broomfield chiropractor can help--come and see us today and we can tell you what treatment we would recommend for your particular case. What have you got to lose? Just the pain from which you are suffering, right?

For more information about Optimal Health Chiropractic visit our website at http://www.broomfieldchirocare.com/

Chiropractor Broomfield

Life’s little aches and pains may eventually drive you to find a good chiropractor in Broomfield. Why keep putting up with bothersome pains when you could perhaps be pain free? That is our philosophy here are Optimal Health Chiropractic. We think that everyone deserves to live a pain free life in which their body is functioning to the best capacity that it can. And our top notch chiropractors in Broomfield are able to do just that in most cases. So whether you have sustained an injury during a car accident or playing sports, or simply are suffering from strange headaches or arm or leg pain or numbness you should check us out to see what we can do for you.

We avoid using drugs and surgeries as much as possible, and while they both have their place in modern medicine we believe that natural healing is the best type of healing. So when you come to see our chiropractor in Broomfield we won’t just hand you some pills that will mask the pain, we will try to find the root cause of your issue and fix it if we can. Give us a call to set up your inexpensive $29 initial appointment and see how we can help you today!

For more information about Optimal Health Chiropractic visit our website at http://www.broomfieldchirocare.com/index.html

Broomfield Chiropractor

Of course we would all prefer that these types of tragedies wouldn’t happen to anyone but let’s say that you or a loved one sustains injuries in an unfortunate auto accident and are now looking for a good Broomfield area chiropractor. Optimal Health Chiropractic is here to serve the community in the best way we know with highly skilled and trained Broomfield area chiropractors. It is our philosophy that people should be able to live pain-free happy lives and we are in the business of getting rid of aches and pains--whether they are small annoyances or big life impacting problems.

To limit your need for a Broomfield chiropractor we offer a bit of advice when adjusting your vehicle to maximize protection in case of an auto accident. Protecting your head and neck is paramount to minimizing injury during a collision. Be sure to place the head rest at the appropriate height for your head and neck. A headrest that is too low (the default position is usually the lowest position) can actually be worse than simply not having one at all. Also, it is best to avoid small cars and be sure that the car is equipped with airbags.

For more information about Optimal Health Chiropractic visit our website at http://www.broomfieldchirocare.com/

Broomfield Chiropractor

Turn to a trusted source, turn the best when looking for a great Broomfield chiropractor. Here at Optimal Health Chiropractic we are dedicated to just that--maintaining you in optimal health. We believe that everyone should be able to live a pain free life and we strive to offer that standard to our patients without jumping immediately to potentially harmful drugs or costly surgery.

This Broomfield chiropractor is always looking for ways to improve your health and the quality of your care. One of our best tools for discovering what is causing your particular problem is to perform a spinal and postural screening. Often a person’s posture--or rather the weak parts of a person’s posture--give us a lot of information about your ailment and what to do to cure it. Our list of services is extensive and we are able to help with anything from sports injuries to headaches to arm or leg numbness even to enjoying a more comfortable pregnancy. We are confident that once you see the professionalism and expertise of this Broomfield Chiropractor you will be visiting us again and telling all your friends about the great work we do here. Give us a call to schedule your appointment today!

For more information about Optimal Health Chiropractor visit our website at http://www.broomfieldchirocare.com/