21 Beneficial Ways to Put A Little Spring In Your Step!

Walk Your Way to Better Health

Begin each day with a little courage, a little curiosity, and a little spring in your step. – Doe Zantamata 

Spring has sprung and it is the perfect time to go outdoors and get active.   Just 15 minutes of walking a day will bring about many health benefits and will change your life!  Walking is as natural as breathing.  In fact, we use more than half of our muscles to walk.  Walking is also one of the safest exercises.  It takes no expensive or specialized equipment and requires no special training.  Just a good pair of shoes and a little motivation.

10 Benefits of Walking:

  1. Boosts brain chemistry and will improve your mood
  2. Good for the heart. Lowers blood pressure and risk of a heart attack
  3. Relieves stress, anxiety, and depression
  4. Strengthens and tones arms, shoulders, abdominals, and legs.
  5. Promotes restful sleep
  6. Will give your skin a healthy glow.
  7. Improves balance
  8. Burns fat.
  9. Helps you to concentrate and clear your mind.
  10. Keeps the weight off in the right places such as the belly, hips, legs, and arms.

11 ways to help you receive the full benefits of walking:

  1. Make the commitment: commit to 15 minutes a day and gradually increase your minutes as your motivation picks up.
  2. Drink plenty of water: add a lemon or lime for the extra zest.
  3. Invest in a good pair of walking shoes.
  4. Begin and end with a good stretch.
  5. Ask a friend. What a great way to catch up and bond.
  6. Invest in a fit band to keep track and motivate you along the way
  7. Set aside a motivation jar: Place a dollar in the jar each time you reach your goal and then treat yourself at the end of the month for keeping your commitment.
  8. Put a bounce in your step with some good tunes: make a playlist with all of your favorite, motivational tunes.
  9. Maintain a healthy diet.
  10. Be aware of your posture: Head up, back straight, swing arms, abdomen flat and toes forward. Eyes focused 10 feet ahead.
  11. Change your scenery.
  12. Walk on your lunch break, walk instead of driving short distances.  Park at the furthest parking spot from your destination. Walking is easy to fit into a busy schedule!  Be sure to start at a pace that you are comfortable with. Gradually increase your walks to promote long-term health and weight loss goals.  You don’t have to go fast…..Just go!

Joy Vale
Patient Care Coordinator
April 18, 2018

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Chiropractic Physician

To schedule an appointment, click here.

45 Simple Lifestyle Changes for a Happier, Healthier You!

No One is in Charge of Your Health or Happiness But You!

“Very little is needed to make a happy life; it is all within yourself, in your way of thinking” Marcus Aurelius

Sometimes, it’s the simplest things in life that can make the biggest difference.  Below, I’ve listed 45 simple changes to incorporate into your daily life for a happier, healthier you!
  1. Never Skip Breakfast. You will be less likely to reach for something unhealthy later on in the day.
  2. Pray
  3. Create morning rituals you’ll look forward to every day.
  4. Set your intentions for the day before you even get out of bed.
  5. Believe in yourself. You’ve got this!
  6. Drink more water.
  7. Take the stairs.
  8. Always have a healthy snack handy. Almonds or berries will do the trick.
  9. Never go grocery shopping while you are hungry
  10. Spend more time enjoying the outdoors.
  11. Set a goal for the day.
  12. Get more sleep
  13. Never stop learning
  14. Tackle your most important tasks first. Don’t procrastinate
  15. Appreciate the little things in your life.
  16. Wear comfy shoes. I can’t live without my Sanuk’s: http://www.sanuk.com
  17. Sip on herbal tea at the beginning or end of your day.
  18. Sneak some leafy greens into your daily regimen.
  19. Always be kind.
  20. Pay it forward.
  21. Eat less sugar
  22. Do more of the things you love.
  23. Practice Positive thinking.
  24. Work hard. Don’t wish for it work for it.
  25. Exercise daily. A one-hour workout is 4% of your day.
  26. Develop your own nutrition and overall wellness goals.
  27. Surround yourself with good people.
  28. Smile
  29. Take a walk.
  30. Keep trying.
  31. Keep good clean food in your fridge.
  32. Recycle
  33. Practice patience
  34. Always make your bed.
  35. Create a playlist of all of your favorite tunes.
  36. Count your blessings
  37. Eat an apple a day.
  38. Call a loved one
  39. Show compassion
  40. Take it day by day, moment by moment. You are exactly where you are meant to be.
  41. Hold a 30-second plank in the morning.
  42. NO SODA!!
  43. Read
  44. Take a Yoga class. Of course, I was going to say that!
  45. Resist comparing yourself to others. You are YOU-niquely you!

 Go forward in life with a twinkle in your eye and a smile on your face, but with great and strong purpose in your heart.” – Gordon B. Hinkcley

 It’s never too early or too late to work towards being the healthiest you!

What lifestyle changes will you incorporate into your routine?

Joy Vale
June 28, 2017

 
Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Andrew Kender, Dr. David Hardy, Chiropractic Physicians

To schedule an appointment, click here.
 

“Smiling Makes You Look Younger.”  Creative Dental – Westfield, New Jersey. N.p., 04 Nov. 2016. Web. 05 June 2017.

5 Ways To Physically and Intellectually Engage With What is On Your Dinner Table.

What's For Dinner

Think About What You Eat and Be Involved In The Process

Most people say don’t ever discuss politics or religion as they can lead to heated debates at the dinner table.  I say don’t discuss food because it is just as volatile a subject as politics and religion.  One of the number one questions patients ask me when they are being healthier is “Doctor what should I be eating for the best diet??”  That is a loaded question that needs a full book to answer.   Obviously, you need to test your body for different food sensitivities to find out what foods aregood or bad for you. We use food sensitivity testing in our office to help answer some of those questions for the patients we treat.  We do pre and post testing to see how patients respond to the recommendations we make and most often those treated in our clinic gain a better report card on their follow-up testing.  This tells me we are making positive impacts on a patient’s health.  The testing offers a scientific approach to a healthier you, but what if there was no science???  What would you do if you didn’t have a test to tell you what foods are good for you…??

Eating food and obtaining food is something we take for granted in the United States.  Most of us spend almost no time at all thinking about from where the foods we eat come.  This can create disconnect from a variety of topics related to the foods we eat.  I feel this disconnect is one reason our society is fatter and sicker than it ever has been in all of history!!

The point of my article today is not to make you feel bad about food but to hopefully inspire you to start creating more of a philosophy on the foods you choose to eat and be excited about what you are putting into your body.  The healthy attitude you choose about food is one of those golden tickets that helps you live that longer, stronger, and healthier life. [Click to Tweet]

This is the first year that I have dedicated a large amount of effort to deer hunting.  I have read the forums, watched you tube videos, and spent time and money towards the hunt of white-tailed deer.  I would still consider myself and amateur deer hunter but I learned valuable life lessons and now consider the foods that I put into my body every day.  I am yet to actually harvest a deer but I feel the experience at this point has made me a healthier person.  Let me explain…  Everything about the process brings me satisfaction, besides my wife yelling at me to get home because I’ve been gone too  long!  Seriously though, the thrill of hunting is in the hunt.  From the early season scouting and being out in nature has a therapeutic effect that can only be had if you are out in nature doing it.  I get regular physical exercise when hiking to my tree stand located on public land which also brings elements of health.  The American Heart Association recommends at least 45 minutes of regular exercise/3x/ per week to lower your chance of a cardiovascular event.(1)

Before the times of going to your local Giant Eagle and picking up your food for the day, you had to either grow, hunt, or collect your own foods.  The activities surrounding collecting and preparing food brought hidden benefits that one cannot get by going to their local market.  We should all take part in actively collecting our foods one way or another to see what goes into the process and hopefully be a healthier you.

Below is a list of common things you could do at home or in your area to stimulate the process.

  1. Hunting or Fishing
  2. Grow a herb garden
  3. Go Berry Picking
  4. Start an Aquaponics Garden
  5. Make your own Maple Syrup

So next time you go to the grocery store, at least think about how easy it is for you to get food without much effort.  If you want greater self-reliability and better health, do something to create your own food. [Click to Tweet]

Dr. Andrew Kender, D.C.
January 24, 2016

www.balancingyourchemistry.com

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar and Dr. Andrew Kender, Chiropractic Physicians

To schedule an appointment, click here.

  1. http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/FitnessBasics/American-Heart-Association-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp#.VpPsqvkrJ8w