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3 Simple Informal Mindfulness Practices


Let’s chat about some informal mindfulness practices that you can do in your day to day life to become more aware, more present, and more connected. Often times we think about meditation as sitting in a meditative seat for 30 to 45 minutes. You might think, “how on Earth and I am going to do that?” I want to reinforce how important that practice can be in an overall mindfulness practice, however, that’s not for everyone. There are many things that you could do in your daily life to become more present in your own life, become more connected, more aware and hopefully help you to live your best life. h the holidays in full gear, many of us struggle with those darn sugar cravings. Some people suffer with some type of sugar craving or even a so-called sugar addiction all year long.

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Three Informal Mindfulness Practices

  1. Find an anchor.

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How to decrease sugar cravings in 3 days


With the holidays in full gear, many of us struggle with
those darn sugar cravings. Some people suffer with some type of sugar craving
or even a so-called sugar addiction all year long.

We know that sugar cravings cause a dopamine response as
well as other neuro chemicals that ultimately creates a biochemical and neuro
chemical response in the body. The addiction of sugar can cause a similar
response in the brain as in drugs, alcohol or cigarettes.  However, there’s a little bit more to sugar
cravings than just that.

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Sugar Cravings and Gut Bacteria

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Are you overpatterned?


Did you know the body is actually very asymmetrical in its structure? This is due to the organs which are oriented in a very calculated way and separated from our right and left side of the body. We have our liver and gallbladder on the right, and our pancreas, spleen, stomach, and most of our heart on the left. We have different functions of our hemispheres in our brain, too. So, there’s so much asymmetry in our body, and it’s really powerful.

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Asymmetry in athletes

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The 5 R Framework for Gut Restoration


All disease starts in the gut

Often times we think of stomach pains, bloating, constipation or diarrhea when we think of “gut problems.” But, did you know that “gut problems” can disguise themselves as pain, brain fog, the inability to lose weight, anxiety, psoriasis, autoimmune disease, cancer, heart disease, and even Parkinson’s, MS, and Alzheimer’s (just to name a few). As Hippocrates once said, “All disease starts in the gut.”

Inflammation and disease

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Forward head posture: A non-traditional approach


If it isn’t you, I’m absolutely sure that you know a friend or loved one that has forward head posture. You may have even gotten frustrated with someone for slouching. “Stand up taller, Mom.” “Johnny, stop slouching!” You know what I mean.

Watch a video on forward head posture and three simple exercises to improve it here.

Why does this happen?

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How to understand and eliminate low back pain (Part 3)


Part Three of a Three Part Series

In the last blog, we talked about how low back pain in managed in the US. Today, we are going to discuss evidence-based and practice based measures of effective low back treatment. The evidence shows us that there are specific criteria to indicate which treatment is best. 

Why acute low back pain becomes chronic?

As mentioned before in part 1 and part 2 articles of this low back pain series, because most back pain in the US is mismanaged, the time it takes for someone to get the best treatment is prolonged. Imaging is typically unnecessary and prolongs the period of time that you are experiencing pain, which ultimately can contribute to a sense of hopelessness and chronic pain, otherwise known as chronic sensitization of the nervous system.

Once you have acute low back pain, you naturally become fearful of having it again. So, you change your movement, activities and even thoughts and emotions. Pain is simply information. It is a signal. Are you moving well? Too much? Not enough? Eating highly processed foods? Drinking too much alcohol?

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How to understand and eliminate low back pain (Part 2)


Part Two of a Three Part Series

In the last blog, we talked about how low back pain in managed in the US. Today, we are going to discuss evidence-based and practice based measures of effective low back treatment. The evidence shows us that there are specific criteria to indicate which treatment is best. 

Appropriate for a manipulation?

For acute low back pain, spinal manipulation is appropriate if :

1.      the duration of the current episode is 16 or less,

2.      there are no below the knee,

3.      the FABQ (Fear avoidance belief questionnaire) is less than 19,

4.      they do not have more than one hypomobile segment in their spine,

5.      and they have adequate hip internal rotation (>35 degrees)

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How to understand and eliminate low back pain


Part One of a Three Part Series

I see back pain on a regular basis, actually closer to a daily basis, and I see everything from acute low back pain, SI joint pain, to chronic low back pain and more. I’m sure that if you’re reading this either you or your closest friend, co-worker, or family member has had it before. In fact, one in four people experience back pain in their life.

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