It's been an amazing year getting to know and watching you progress towards healthfulness. We hope you have a very merry holiday with the ones you love this season. Safe travels and Merry Christmas from the InHealth team!
If you have any questions, please feel free to email Kevin Rindal, Seattle Chiropractor at DrRindal@InHealthSeattle.com.
A recent discovery the other day led me to conclude winter has arrived. Perhaps I have been living in a state of denial up until now. But with the sun setting around 4:30PM, temperatures in the 30's for weeks now, and snow flakes frequenting the forecast, outdoor activity feels extremely limited. In an attempt to conquer the winter rut and thrive in this season of crispness, here are a few tips for succeeding.
1. Layers! Learning to layer your workout attire is crucial on cold or windy days (don't be "that guy" running in shorts and a t-shirt in the middle of winter.) I start with a tight fitting base layer, usually a dry fit shirt to wick away the sweat and keep my skin dry. Layer two is always my thermal layer. Whether that be a flannel or fleece, I choose something that will trap in my body heat. Layer three is either an ultra light down jacket(for dry days) or a rain shell(for the wet ones).
2. Visibility! High visibility is your responsibility. If you plan to exercise in the morning or evening you should plan on taking necessary precautions to make yourself seen. Avoid dark colored clothing and instead opt for light colors or reflective materials. If you plan to exercise in an area with frequent car or bicycle traffic using a rear and front light will ensure all other pedestrians and commuters can see you before it is too late.
3. Sunlight! We have a rule in my house, if it's sunny we do not use the car. This initially started as a means by which to take advantage of the gorgeous but all too short summers we have here in Seattle. As the seasons have changed it has become a mandatory means by which to acquire Vitamin D when it is naturally available to us. Seattle has a very dark winter season with Vitamin D extremely limited at times. This means Seasonal Affective Disorder runs rampant in our city and we must take extra precautionary measures not to fall victim to the winter blues. Bike, run, walk, hop, skip. Do whatever you have to do to get outside when it's sunny, your brain will thank you later.
4. Hot Hands! This is my favorite trick and cold weather treat for those days when I know I need to get outside for a bit but cannot seem to brave the cold. Hot Hands warmers chemically react when shaken. You can sneak them into your gloves, shoes, or pockets to keep your extremities toasty when the outside world is not!
5. Ear warmth! Protect those ears from wind chill with a headband or hat. There are few things worse than the feeling of cool wind rushing past your ears and neck. An easy way to fight that is to wear a thick headband or hat which covers your ears.
If you have any questions, please feel free to email Kevin Rindal, Seattle Chiropractor at DrRindal@InHealthSeattle.com.
Thanksgiving is tomorrow and you're waist line is likely cringing in anticipation. Before you prepare to unbutton your jeans, don stretchy pants, or swear to "be good" in the days following, check out our tips and tricks for surviving Thanksgiving!
1. Swapportunities. Seize them. I am a firm believer that labels such as low fat, low calorie, low sugar, or fat free are often much worse than the full fat goodness we tend to avoid. Save yourself the chemicals and artifical substitutes by sticking with the full fat ingredients. This Thanksgiving, a great place to perk up your nutritional content is in your mashed potatoes. That's right. The holy grail of thanksgiving delights. Here are two healthy swaps to make your mashed potatoes a friendlier side dish.
Swap out 1/3 of your potatoes for carrots. Peel them, dice them, and boil them just as you would potatoes. In fact, you can boil and smash them in the exact same pot as your potatoes- less dishes! Carrots are high in Vitamin A, low in carbs, and won't alter the texture or flavor of your potatoes. The best part, they add depth of color to your dish without any extra effort!
Not a fan of carrots? Allergic to potatoes? Go for Cauliflower Smash. Boil or roast a head of cauliflower until tender. Mash and prep as you would normal mashed potatoes and enjoy your low-carb swap that won't leave you feeling sluggish. Cauliflower is high in Calcium, Vitamin B-6, Vitamin C, Potasium, and Magnesium.
2. Movember! Now I know the actual "Movember" movement has nothing to do with physical activity but it was a pun I couldn't pass up. At InHealth, Movember is all about embracing the month of November with physical activity and exercise despite the limited daylight hours in the Northwest this season, every opportunity to get moving is one to seize!
If you aren't the primary cook in the house and can afford a few hours in the morning to run, take advantage of the Turkey Trot's happening in your neck of the woods. What better opportunity to burn some calories, increase blood flow, and embrace the last few days of fall.
Don't have time in the morning? Invite the family out for some exercise before your meal (since Lord knows getting anyone up after all that Turkey is a true challenge). You can head out for a walk, jog, bike ride, game of basketball or football. Whatever gets the family up and moving!
3. Eat! Whatever you do, do not, I repeat do not fast before your meal. Starving yourself silly will only lead to overconsumption at the table. Start your day off right with breakfast and lots of fluids to kick start your metabolism. Stay fed throughout the day leading up to the big dinner so you can enjoy the food's quality rather than gorging on a large quantity. Remember that your empty stomach is about the size of a fist as your begin to heap the food onto your plate.
Last but not least, enjoy! I hope your Thanksgiving is filled with good company, gratitude, and love.
Happy Thanksgiving!
If you have any questions, please feel free to email Kevin Rindal, Seattle Chiropractor at DrRindal@InHealthSeattle.com.
This month the InHealth team has been getting in touch with their wild side! The staff has been off on various adventures amidst the great outdoors of the Pacific Northwest. Gabrielle just returned from a week long trek in the Pasayten Wilderness, Brooke from the Wonderland Trail, Alexa from Leavenworth, and the Rindals from Camano Island. With an abundance of exploring, calorie burning, and muscle building it seems only necessary to review a few of our favorite trail bars and snacks. Keep in mind these are excellent sources of nutrition for those active days when you need to sustain your energy. If you’re not on the trail reach for whole, nutrient dense, foods.
#1- Clif Bar
Clif Bars contain: carbohydrates, protein, fiber, vitamins, and minerals. Not to mention they are all organic!
What you won’t find in them: trans fats, hydrogenated oils, high fructose corn syrup, preservatives, GMO’s or artificial sweeteners and flavorings.
Why we love them: Clif Bar’s come in twenty different flavors ranging from Coconut Chocolate Chip and Blueberry Crisp to Spiced Pumpkin Pie and Iced Gingerbread. Not only are they tasty but half a bar every 45 minutes-1 hour will keep your energy levels high and your body strong.
#2- Kind Bars
Kind Bars contain: all natural ingredients “you can read” like fruits, nuts, and whole grains. Additionally, they are full of fiber, protein, antioxidants, and necessary vitamins.
What you won’t find in them: GMO’s, artificial flavorings, high fructose corn syrup, or anything with a name you can’t pronounce.
Why we love them: Kind Bars taste good. You can taste the ingredients (and see them) which adds to the overall appeal. Enjoy their Peanut Butter Dark Chocolate and Protein bar or give the Apple Cinnamon and Pecan a try!
#3- Pro Bar
Pro Bars contain: fiber, carbohydrates, protein, omega-3’s, omega-6’s, and whole, raw ingredients.
What you won’t find in them: GMO’s, high fructose corn syrup, and trans fats.
Why we love them: Pro Bars are designed to be a meal replacement bar and are an excellent source of fiber, protein, and carbohydrates. Try the Superberry & Greens which is packed full of spinach, spirulina, broccoli, veggies, and antioxidants!
If you have any questions, please feel free to email Kevin Rindal, Seattle Chiropractor at DrRindal@InHealthSeattle.com.
My husband comes from a family of 5 kids and his parents are brillant at creating fun activities for children. Recently my father-in-law was telling me how they would let each child pick out several of their favorite candies from the loot that they brought home after trick or treating. The rest would be saved to build ginger bread houses at Thanksgiving. It became such a popular tradition in their family, that the kids would pick out their candy at Halloween based on what they thought would work best for the ginger bread houses.
My son might still be too young for this tradition this year, but we will be starting next year! Building ginger bread houses with halloween candy is an inexpensive family activity that allows kids to use creative engergy and avoid eating all of their candy is one sitting.
If you have any questions, please feel free to email Kevin Rindal, Seattle Chiropractor at DrRindal@InHealthSeattle.com.