Functional Medicine is an evolution in the practice of medicine that better addresses the healthcare
We offer Chiropractic care, Acupuncture, Physio-therapy and Functional Medicine.
"COLOR CAN CHANGE OUR LIVES." -DR. DEANNA MINICH
Let's delve into the world of color! 4 weeks, 7 colors, daily inspiration.
Week 1- The Colors of Food
Week 2- The Colors of Emotion
Week 3- The Colors of Health and Healing
Week 4- The Colors of the Environment
Checking in with yourself allows you to sort out your emotions, assess your physical and emotional needs, and make a plan on how to address these needs. It is an important part of owning your wellbeing.
Let's learn to how to do a step-up. It is not only a great exercise, but learning to step up (onto steps, curbs, or getting up from the floor) is something we need to be able to do to remain FUNCTIONAL. Check out the video and let us know what you think!
Stepping up is something that happens a lot in everyday life. The pattern of a step-up requires strength and balance which can be challenging. A lack of stre...
What steps do you need to take to achieve your daily goals?
Not eating enough fiber can contribute to imbalanced blood sugars, digestive symptoms, high cholesterol, and even hormonal imbalances. On the other hand, a diet high in fiber can reduce the risk of heart disease, diabetes, cancer, hemorrhoids, IBS, and many other chronic health conditions.
Would you like to increase your fiber intake?
Don't pass up on this important nutrient!
-Dissolves in water to form a gel, which slows the digestion of food. Soluble fiber serves as food for the helpful bacteria in the gut, improving the composition and diversity of the gut microbiome. Soluble fiber can also lower blood sugar and cholesterol.
-Absorbs water, but does not dissolve. It helps move food and waste through the digestive system, which promotes regular bowel movements and prevents constipation.
As a society we usually run around trying to get as many things accomplished as possible. If we're not being "productive" we are lazy.
Part of productivity is having down time to recover. So on this take time to recover and center yourself.
Where are you in your wellness journey?
Even if it's too hot to go out for a walk or practice outdoor sports it is important to remain active. If you need ideas visit our YouTube channel! Remember to stay hydrated too!
It is dangerously hot out there, and surfaces that are exposed to the sun all day long accumulate heat. Please do not take your pets out for walks, their paws are sensitive.
If you happen to be stranded remember to always carry a thick blanket in your car in case you need to sit on pavement, even in the shade.
Back to school is around the corner. Help your children keep their backs safe and sound with the following backpack tips:
1. The top of the backpack should not extend above the shoulders, and the bottom of the backpack should not hang more than 4 inches below the waist. The wide, padded straps should be adjusted so that the backpack fits snugly against the back.
2. Pack heavier items closer to the child's back, rather than at the front of the backpack where they can pull the child backward. Use all of the pockets and compartments in the backpack to distribute the weight more evenly.
3. A child's backpack should not weigh more than 10-15% of their body weight. If your child's backpack is too heavy, remove some of the items from the backpack to lighten the load.
4. Use both straps when carrying a backpack to distribute the weight more evenly and reduce the strain on the child's back. Using the waist strap can help to further stabilize the backpack and reduce the risk of injury.
5. Finally, it's a good idea to encourage your child to take breaks when carrying their backpack. This can help prevent muscle imbalances and reduce the risk of strain and injury.
Imagine your car stops on your way somewhere. You might appreciate having:
-A thick blanket should you or your passengers need to sit on the sidewalk
-A wide-brim hat and sunscreen to protect you from the sun
-Water, especially in a non-plastic container
-A collapsible water bowl for your dog(s)
-A first aid kit
Don't be caught unprepared. What else can you think of?
We treat frozen shoulder with the following therapies:
--Manual therapy: releases the stuck fascia, relaxes the muscles around the joint, and increases range of motion.
--Therapeutic ultrasound: breaks up adhesions and increases circulation.
--Acupuncture: decreases inflammation and pain.
Been struggling? Make an appointment!
Adhesive capsulitis- when the capsule of the shoulder joint gets inflamed, produces pain, and decreases range of motion. It is uncertain why frozen shoulder happens, but prolonged immobilization and faulty mechanics can play a role.
Have you ever suffered from frozen shoulder?
Do you want to prevent it? We can help!
A cool summer treat to beat the heat!
A balanced, clean diet is the key to the body's optimal health and functioning. Specifically for brain health we want to prioritize the following:
-Healthy fats (Omega 3s, avocado, olive oil, nuts/seeds)
-Antioxidants (primarily from berries)
-Antiinflammatories (ginger, curcumin)
-Colors (eat the rainbow!)
Breaking down big goals into smaller, bite-sized ones can help you stick to habits more easily. Celebrate every time you reach a small goal and your life will be full of happiness and encouragement!
Wins come easier if you attach a tiny tweak to something you're already doing. If you accept the challenge, share the tip with us!
Cauliflower rice has risen to fame in the last few years. This particular recipe is not only tasty but also bears several epinutrients. The methyl donors are bay leaf, onion, garlic, ginger, coconut, tomato, cauliflower, and mint. The DNA methylation adaptogens are cinnamon and the above listed.
What is methylation you ask? We will get into that later! For now, enjoy this recipe, maybe accompanied by some grilled shrimp or chicken. Enjoy!
Activity or rest. Which one works better for you?
For some, going for a walk is the best medicine, while for others taking a warm Epsom salts bath is the way to go.
Magnesium plays a vital role in your overall health. The Recommended Daily Allowance for most people is 420mg. Did you know that about 48% of the population does not meet the recommended intake levels?
Miso is a fermented paste made of soybeans and other grains. It is typically used in Asian food and is loaded with probiotics, vitamins, and minerals that support gut and overall health. Miso soup is a wonderful, healing dish for during and following an illness.
Miso can be white, yellow, red, and black. The color variation is due to the grains used and the fermentation time. The most common you will find in stores is white, yellow, or red. Usually, the darker the miso the stronger the flavor (umami, or savory).
Although miso is safe for most people to consume, if you have a soy or grain allergy, or you need to watch your sodium intake, consult your healthcare provider before introducing it to your diet.
We may sometimes become overwhelmed with all the lifestyle changes we want to make to live healthier, happier, more fulfilling lives. What if we picked one, worked on it, and then we moved on the next one? Making a lifestyle change isn't always easy but it shouldn't be overwhelming, either.
Who said salads are boring?
I am excited to announce that we will be conducting a 'movement challenge' starting April 17 on the group Get Active, Arizona!
The challenge is comprised of two days of strength training, one day of cardio/strength, and one day of Yin Yoga.
This challenge is designed to get us moving and exploring the ways to get stronger muscles and target the very much forgotten fascia. All exercises can be done with as little or as much intensity as you choose, and modifications will be given for each one.
Please join us on Get Active, Arizona! for this and future challenges!
A wellness routine does not need to be complicated. First focus on the basics then customize to your particular goals. We're always here to help!
If you thought walking was just putting one foot in front of the other...
Don't underestimate the power of the breath!
From allergy relief to stress reduction, immune support to hormonal imbalances, acupuncture is a safe and relaxing treatment that everyone can benefit from. Schedule your appointment today!
It's Nutrition Month! From Halloween to Father's Day it seems the sweets and treats are endless and, while it's ok to have one here and there, let's not lose track of our good habits.
Although it doesn't yet feel like it, a new season is coming. Now is the time to (re)introduce the basics into your routine.
As ever if you would like more personalized guidance, or you need to implement specific changes, we are here for you!
We sometimes say "I don't have time to exercise" or "I can't find the time to do it." Well, we are here to encourage you to look for any opportunity to get some movement in!
Maybe it's a 5 minute walk around your yard after breakfast. Maybe it's a 10 minute walk around your office building at lunchtime. Perhaps you do a short moving routine between meetings. Whatever it is, schedule it as you would any other task. You'll see it's much easier to stick to it this way 🙂
Friluftsliv is the Scandinavian concept of spending time outdoors as much as possible.
This is our time to be outside so plan an activity for this weekend and let us know how it went!
Beautiful Valentine’s Day flowers by
Thank you, Christina!
We talk about exercise being one of the best things to do for optimal health but, are you already healthy enough to do it?
Although you can always start with the smallest of steps, checking in with your doctor will allow you to go in the right direction.
Questions? We can help!
Body composition is more than the number on the scale. How do we test? With a Biompedance Analysis!
Body composition is all the tissues that make you up and is a great marker to check for optimal health. The best part? This test tells you more than a BMI and it only takes 5 minutes!
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Why should you practice strength training? Because:
-it stimulates the production of human growth hormone, which helps build muscle and burn fat.
-muscular strength provides protection against heart disease, cancer, hypertension, obesity, and metabolic syndrome.
-it increases insulin sensitivity, which helps control blood sugar and decreases risk of type 2 diabetes.
If you would like help getting started, let us know!
The best away to help carpal tunnel syndrome is to prevent from happening. Strengthening your fingers and forearms, stretching your upper extremity and neck, and watching your posture, especially when using a computer, are key.
If you already have carpal tunnel syndrome these fixes can help too. Give us a call as therapy may be the next step up.
For most people a cup of coffee in the morning is the best way to start their day. Here's how to get the best out of your coffee:
*Buy the beans directly from a local roaster or in sealed packages from the grocery store. Keep them in an opaque, airtight container at room temperature for up to three weeks from the roast date.
*Coffee beans start to lose their flavor immediately after grinding, so buy whole beans and grind them right before brewing.
*Conventional coffee beans are one of the most chemically treated crops in the world. For a pesticide-free cup, pick an organic brand. Support coffee farmers by choosing Fair Trade Certified beans, which guarantees that growers are paid a fair wage with a fixed minimum.
Rounded shoulders and forward head posture? Practice this simple routine and remember to watch your body mechanics at your desk, while you drive, and at home.
If you sit too long here is a quick routine you can practice at work or home to get your blood flowing and your muscles working.
*Practice with caution.*
Protect your muscle mass with these bodyweight exercises.
If you would like a more personalized session, contact us! Remember to check in with your doctors before starting a new movement routine.
Sadie turned 2!!! How time has passed. It seems it was only yesterday Sadie could fit in the palm of Dr. Powell's hand. Thank you to all who are always excited to see her, even when she has a.... vocal day 😆
Before running you mastered walking. Before walking you mastered crawling. Before crawling you mastered turning on your back and on to your belly. So, with any new goal, focus on the basics, master them, and your goal will be that much more attainable.
It's National Veggie Day!
Vegetables are an integral part of a healthy and balanced diet. Some veggies taste great as they come, others need a bit of help. Some are best consumed raw for maximum nutrient content, some need cooking to release the benefits. All veggies are rich sources of fiber and consuming a diverse variety will keep your microbiome happy. Let's celebrate this wonderful day!
Sadie starts off her day with some play. How do you start yours? Do you incorporate play in your daily life?
Workouts not working? When addressing body composition, what you eat is as important as exercise.
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It's the middle of the week! If you are feeling sluggish and are wondering how you'll get through the rest of the week, here are some ideas.
-It may seem counterintuitive, but moving when you're sluggish can give you a boost of energy.
-Eating healthy fats, the right amount of lean protein, and plenty of fiber gives your body the necessary nutrients to keep your metabolism healthy.
-Water helps your body detoxify.
-If you've tried all of the above and you continue to feel sluggish, tired, and foggy-minded it is time to visit your Functional Medicine practitioner for an in-depth consultation.
We are so proud of our YouTube channel that we keep on adding videos and sharing links to them! We strive to make the channel the easiest tool for you to find the poses and stretches we show you in person. If you have a chance please subscribe and help us help you
Spring cleaning does not only apply to your home but also to your health. Spring is a time of rebirth and growth, a time to cleanse. A cleansing massage that includes dry brushing is a wonderful way to remove stored toxins, increase circulation, exfoliate the skin, and improve the function of the lymphatic system. Interested? Call the office to schedule!
We have deemed March "Get Out and Move" month!
With the weather being just right for outdoor activities remember that every activity requires a proper form or posture in order to be safe and healthy. So, do a self check:
--Engage your core to protect your low back and pelvis.
--Lift your sternum to naturally drop the shoulders and align the neck.
--Start hydrating the day before and continue during and after the activity to reduce cramps.
20 years ago today....
Thank you, Charla, for these wonderful years. Your kindness and passion brighten our days.
Here's to more adventures 🍾
This weekend scare with your costume, not your monster walk! Schedule for an adjustment, acupuncture, or therapy. We are here today from 10-1, 3-6; Thursday from 8-12; Friday 8-12, 1:30-5.
If you plan on being active this weekend get your body ready with an adjustment, some therapy, or acupuncture. We are here today until 12, then 1:30-5.
If walking or hiking is the plan, prepare your feet with the Foot Rolling Protocol video previously uploaded. Have a great weekend!
Dr. Powell will be out of town on Thursday and Friday this week. We will resume regular hours on Monday 11th. If you need to get in before she leaves, give us a call! 480.990.0664
Heberden's nodes are bony swellings of the joint closest to the fingertip. While they are developing they are very painful. If you notice tenderness in that joint, now is the time to focus on anti-inflammatory supplements and foods. Does your grandmother have this condition? It is likely that you may follow suit. Eating an anti-inflammatory diet in advance of developing Heberden's nodes may limit, postpone or even prevent your developing this condition. If you are already there, avoiding the most common inflammatory foods and nightshades (tomatoes, potatoes, peppers, eggplant) will help keep the pain at bay.
Although it doesn't feel like it yet we are heading into the fall season. Each new season brings with it changes that affect us positively and less so. Let's be the best version of ourselves to welcome this change.
This challenge is divided into two parts. We will tackle inflammation with food in part one, and in part two we will practice bringing cortisol down with Yin Yoga.
(Challenge in private FB group, Move Better Arizona)
It's Labor Day weekend! The office will be closed on Monday in observance. If you need to tune up your body before the weekend festivities, give us a call! 480.990.0664
Gray Cook said, "Move well, then move often." This is an important part of our Functional Medicine philosophy.
This principle applies to athletes, elderly, moms, those dealing with chronic disease, kids, grandparents, everyone! It is directly connected to quality of life.
First, you have to be able to properly move. That may mean simply walking without limping, standing up without pain, or being able to bend over. Or, it may mean having good range of motion and form when performing a sport so you can push yourself to the next level. If you aren’t moving and you aren’t moving properly, your entire health will suffer for it.
If you sit too long, you have most likely shortened your hip flexors and messed with the curvature of the lumbar spine. When you go to stand or walk, you may have pain in your low back or your gait will be impaired.
If you broke your ankle, wore a cast, but skipped the physical therapy, you might be moving but your ankle may still not have full range of motion. This could impair your gait and lead to later problems in the knee, pelvis, spine, shoulders, and neck.
Second, (after you can move well) you should move often.
How this ties to Functional Medicine:
If you can't move because it hurts, you can’t do things that make you happy, which impairs your quality of life and may depress you.
If you can't move, your body will not use certain substances that need to be used in order for your brain to function, your pancreas to function, and your blood pressure to be stable.
If you can't move you may develop sleep problems. If you can't sleep your brain can't clean itself, which may lead to increased chances of developing a cognitive issue.
When it comes to holistic health, movement should be given the same importance as nutrition and supplementation.
Having "movement health" not only is beneficial for your physical body, but also for your brain, heart, and every other system in your body.