6 Actions You Can Take to Stay Mentally Healthy

Being a healthy individual doesn’t only come from the exercises you do and the food you eat. Although exercising and eating nutritious food are two very important factors in being a healthy individual, we need to remember about our mental health. We can’t physically look at it in the mirror and say “oh my mind looks unhealthy” or “I don’t like how my mind looks in this outfit”. Therefore, it is a bit more challenging to know when we have an unhealthy mentality. Feeling unhappy and stressed can be some signs of an unhealthy mentally. There is help though. Getting professional help or starting off with the following 6 simple actions, can help you control your mental health making you a more positive person.   6 Actions You Can Take to Stay Mentally Healthy 1. Don’t think too much 2. It will get better, as Katy Perry said, “After a hurricane comes a rainbow” 3. Practice positive affirmation 4. Take a deep breath 5. Believe you will succeed 6. Analyze what went wrong   Negative thinking and being stressed out can lead to an unhealthy mentality. Having an unhealthy mentality can make an aggressive, hurtful, doubtful and negative person. If you believe stress is making you mentally unhealthy, come in to Yorba Linda Family Chiropractic and talk to Dr. Janeshak about his Conquering Stress Class.  ... Read More

5 Tips on What You Can Do to Avoid Getting Sick

Colds and flus just happen to be a huge deal this year more than the usual. Therefore, we need to be extra cautious at work, at the gym, and just anywhere were there is a lot of people. If you are one of the lucky once who has not gotten sick, keep doing what you are doing (washing your hands). Also, here are 5 tips on what to continue doing or what you can began doing to avoid getting sick and stay as healthy as possible.   1. A Visit to the Chiropractic Office When you go in to get adjusted, you don’t only go in to get “cracked”. You are actually helping your nervous system function better. See, if your nervous system is not doing so well, it will reflect on the outside of your body with symptoms such as: the cold, flu, aches, and pain. In order to stay healthy we need to get to the main problem not just the symptoms. Being adjusted gets to the main problem (your nervous system). When you get properly aligned you will start noticing better mobility, range of motion, and just feeling healthier because your nervous system is running with no obstacles getting in the way. 2. Water! Water! Water! Well, you’ve heard it before…You should drink at least 8 cups of water a day. However, with our busy lives not many of us have time to keep track of how many ounces or cups of water we’ve had. Solution? Buy a water bottle with the correct amount of ounces of water you should be drinking (Half your body weight in ounces).... Read More

Should I Exercise and Get Chiropractic Adjustments During my Pregnancy?

  Should I continue to exercise and get chiropractic adjustments during my pregnancy? New to-be mothers usually wonder this and the answer is yes, absolutely! and here is why…   Well lets start off with exercising first. Pregnant Women should continue to exercise at least three days a week (Discuss with your physician first on what is ok to continue doing) Make sure to perform a longer warm-up (10-15 minutes) Listen to your bodies and adjust the intensity accordingly Stop activity if fatigued Aqua aerobics is recommended with pool temperature between 80-84° Continue to drink water before, during, and after exercise Avoid exercising to exhaustion Exercises in the supine position (facing up) should be avoided after the first trimester Perform pelvic floor strengthening (Kegel) exercises Avoid deep stretches Consume 300 more calories per day and possibly more depending on level of activity Now, lets move on to chiropractic adjustments. Well, just think about it. You are adding more weight: the baby, breasts will get larger, uterus will also get larger, placenta, amniotic fluid, increased blood volume, and increased fluid volume. WOW! With the extra weight pregnant women may suffer from hip joints, back, neck, and shoulders pain. Although the body will adapt, the muscle fibers become weak causing a women’s posture to be very poor during and after her pregnancy. Unfortunately, once the baby is born a woman’s posture does not just automatically pop back into place, it actually stays as is. This does not mean its the end of the world, you just need a chiropractors help. Although there are tons of stretches and exercise one can do to improve posture, you cannot self-correct the spine back to normal yourself.... Read More

Clean Out Your Brain (Tips on How to Reduce Stress)

Today is National Clean out your Computer Day. National Clean out your Computer Day is a day to take some time and clean out your computer. We use our computers so much it’s filled with unnecessary files and programs…similar to our brains. We use our brains so much and fill it with unnecessary stress causing us to become overwhelmed. Today, in honor of National Clean out your Computer Day, take the day to clean out and organize your brain (and your computer). Below are a few tips on what you can try to reduce stress.  1. Read, listen to, or watch motivational content If you look at social media first thing in the morning, I would advise you to follow motivational quotes that you can read first thing in the morning. Perhaps you rather watch a motivational videos that pumps you up and helps you get your day started. Or, check out some motivational audiobooks that you can listen to on your way to work or school.  Reading, listening to, and watching motivational content in the morning can make you feel more positive. 2. Wake up earlier Waking up 30 minutes to an hour prior to your usual alarm can help you do everything more peacefully. Usually when we don’t give ourselves enough time we are rushing out the door, skipping breakfast, and running late. Those factors can make your day start off with tons of stress. Therefore, try and wake up earlier, make a good breakfast, maybe get a workout in and drive to work or school peacefully. 3. Make a to-do list/Write stuff down We can’t always depend on our memory. Remember,... Read More

National Pizza Day: Keto (Low Carb) Cauliflower Pizza

A  keto (low carb) cauliflower pizza? Really! As I was scrolling through Google looking for a healthy pizza, I came across a keto low carb cauliflower pizza from www.sugarfreemom.com/recipes/keto-low-carb-cauliflower-pizza. In honor of National Pizza day I wanted to share the recipe with you all. The pizza is ketogenic, sugar free, gluten free, grain free, nut free, and low carb. Ingredients: 10 ounces cauliflower rice or 4 cups florets 1 cup parmesan cheese grated 1/4 tsp onion powder 1/4 tsp garlic powder 1 egg large (1/4 cup liquid) Instructions: Preheat the oven to 400 degrees F. Place cauliflower in a food processor and pulse until crumbly and rice like. Heat the cauliflower rice in a dry skillet over medium high heat, stirring often to remove as much moisture as possible, about 10 minutes. Once it looks somewhat dry, add parmesan cheese and seasonings. Continue to cook on medium heat until the parmesan is melted. Remove from the heat and stir in the egg. Use parchment on a 12 inch round pizza pan and spray with olive oil cooking spray.Place another piece of parchment paper on top and spread out the “dough” and flatten as best you can. Make the edges slightly higher to form a crust. Bake for 20 minutes. Add your favorite toppings and bake another 10 minutes. Cut into 8 large slices and serve. Next time you come in to Yorba Linda Family Chiropractic for your adjustment let us know how good it tasted. If you have not yet booked your appointment for this upcoming week give us a call at (714)... Read More

10 Tips of What You Can do to Help You With Your Weight Loss Goals

It is February 2nd …Happy Groundhog Day.   The meaning of this day is that if a groundhog sees a shadow (due to clear weather) it will return back to its dark hole and it will be winter for six more weeks. However, if he does not, spring season will arrive early. I want to relate this to your personal goals. Don’t let a dark shadow (hard times) push you back into the dark hole. Instead keep going and strive for your goals. If you are an individual who made one of their new years resolution goals to loose weight, this is a reminder to not quit. Loosing weight will take time and patience; you just have to keep going. Below you will find 10 tips of what you can do to help you stay positive, motivated, and help you continue staying on track: 1. Be a Self-Motivator. Take accountability and prep healthy snacks, cook healthy meals, and do a daily workout routine. 2. Get a personal trainer. If you know what your goal is, but you don’t know how to get there, get yourself a certified personal trainer. Personal Trainers love working out with a passion, so their expertise will give you a boost on your fitness goals. 3. Stop eating out so often. Eating out will not only save you money, but also unnecessary calories. When you make your meals, you know what you’re adding in. Therefore, you can eliminate the extra calories fast food restaurants add in. 4. Write down what you are eating and look at it before going to bed. Keeping track of your caloric intake... Read More

Exercising Will Make You Feel and Look Better…Here is why.

Not everyone is passionate about exercising, but everyone should be exercising. Looking and feeling good are just bonuses that come with the outcome of exercising. Your body needs exercise to lower the risk of many diseases and maintain a healthy weight.  Below you will find example of why people want to begin to exercise and how doing so will benefit you. 1. Look Great = Increases growth hormone. By exercising regularly you will also begin to release large quantities of the anti-aging hormone making you look not just good, but extra great! 2.  Think Clearer= Increase nitric oxide synthase. Daily exercise will help the brain function much better by releasing nitric oxide synthesis, which will release chemicals that can dissolve plaque in the arteries. 3. Be Pain Free= Increase opioid. If the exercises are done properly, which means with proper form and proper range of motion, the body will release a natural painkiller. Therefore, making the person feel free from pain. 4. Lose weight= Increase glutamine. This is a measure of glucose transport of your body. By effectively controlling this you can increase insulin sensitivity, decrease fat, and lower blood pressure. This is a major mechanism for weight loss. 5. Motivation= Increase dopamine. This is the chemical in your body responsible for increase focus and motivation. 6. Feel Happy= Increase serotonin. By doing proper exercises you can naturally and effectively raise your serotonin. Serotonin is a chemical in your body responsible for HAPPY feelings. Low levels of serotonin are associated with depression, anxiety disorders, panic attacks, and insomnia. 7. Feel Younger=Minimize stress response. Stress can easily be adapted. The best defense against the effects... Read More

Stop Doing the Opposite and Accomplish Your Weight Loss Goals

Happy Opposite Day! Many people want to loose body fat, increase their lean muscle mass, and feel great, so why is it that they do the OPPOSITE. They know they should be eating vegetables, fruits, healthy fats, and complex carbs, yet they do the OPPOSITE, and go for the sugary cookie or the warm cupcake. They know they should be exercising in order to reduce the extra fat and increase the lean muscle mass, yet they do the OPPOSITE and after work they’ll just go home and skip the workout instead. Change is not always easy to adjust to. Many people don’t like change. Change means you have switch a lot of things you’re so use to and do them differently. Sometimes it means doing the OPPOSITE of what is currently being done. But what if I told you changing up a few things in your diet and in your day-to-day routine will make you feel and look younger? Will you be willing to change? Will you be willing do the OPPOSITE? Below are some mental tricks that can mentally play tricks on you and make you want to do the OPPOSITE of what you’re suppose to:   “It’s free, so I should just eat it” “I should be polite, and take it” “I don’t want to let it go to waste, so let me just eat it all” “Well it’s a special occasion, let me have it/them” “What a deal; sure give me the Large” “It’s not fun unless we bring some snacks along” “I’ve worked so hard, I deserve it” It’s very easy to mentally tell yourself... Read More

Why Are Spinal Adjustments Good for Lower Back Pain?

Spinal adjustments are beneficial for your neck and back, especially if has become a chronic discomfort/pain. The lower back pain however, is the most common source of chronic disabling pain in our society. It can affect us in many ways: exercising, playing with the kids, work, or doing chores. Sometimes the lower pain can even be accompanied with leg pain. Some common causes of lower back pain include lifting heavy, sudden movement like twisting/bending down, poor posture and large force of impact. Chronic back pain usually has to do with damages from the ligaments, back, or the discs. If left without treatment you can suffer from hyperinnervation. This is when the outer nerves from the discs start degenerating into the nucleus of the disc (center). This is not good because it will develop more pain nerves. What can we do to help ourselves with lower back pain? Chiropractic is a great way to get the spine adjusted so it can mechanically work better. Having your body move with better body mechanics will help reduce pain, muscle spasms or imbalance, and improve the functioning of the nervous system. Spinal adjustments work because when the facet joints (the back part of the discs) get adjusted, they mechanically influences the discs to close the pain gates. When this happens the pain signals get interrupted and it no loner travels to your brain. Lower back pain is not fun to deal with. If you’re interested in spinal adjustments to reduce lower back pain, you can contact Yorba Linda Family Chiropractic at (714) 777-2500. You can also visit the websites for more details on... Read More

Why Should I Go See A Chiropractor After a Car Accident (Whiplash)?

Why is it that people who have recently been in a car accident are advised to go see a chiropractor? The reason is because that person could be having head, neck, or back pain from a possible whiplash. A whiplash is an inertial injury, which is an imbalance of the head and trunk without even contacting anything during the trauma. The imbalance of the head and trunk can cause a lot of pain. If this pain is not taken care of, it can become very bad chronic pain for a long time. Why is it difficult to twist and bend down after a car accident? After the impact of the whiplash, many will notice some pain if they try to twist or bend down. The reason is because the facet joint is the number one tissue injured during the whiplash and this is the joint that allows our spine to twist and bend. Going in to get adjusted by a chiropractor will help reduce the chronic pain and get that joint to function properly again. If that facet joint doesn’t get the proper attention it needs, there is a high chance that a person can suffer from chronic pain for the rest of their lives. What can I do to avoid a whiplash if I were to get in a car accident? Thinking about being in a car collision is the last thing you want to think about. However, if you’re prepared, you can avoid the possibility of future chronic pain. Below are some tips on how you can prepare yourself to prevent a whiplash: Be aware. Always be aware of... Read More