Top Care Docs

A healthy sleep not only makes your life longer, but also shortens the work day ;)

We’d like to ask you: what does a healthy sleep routine look like to you?

As wellness enthusiasts, we believe that rest and relaxation is essential for maintaining good health.

We want to ask you: what do you like to do when you need a little R&R?

Maintaining a nutritious diet is much easier than you think!

The best way to keep up with your healthy habits is to eat everything in moderation.

This is the practice of eating the amount of food that your body needs to be healthy. It also means enjoying a treat every now and then, and not restricting yourself from foods you enjoy.

[One way I can eat in moderation is ____]

Are your nutrition habits wreaking havoc on your body?

We can help with that!

We are here to help you identify the root of your health woes so you can eat right to treat them right :)

Just give us a call today to see what we can do for you :)

If you ask us, kicking back with a good movie is a great way to relax after a long day.

So now we’d like to ask you: what’s your favorite movie about nutrition and/or wellness?

We’ll go first: The Hunger Games 😂

“A healthy outside starts from the inside.” - Robert Urich

We couldn’t agree more!

So now we want to ask: what does being healthy mean to you?

To us, feeling healthy is all about keeping up with an exercise routine, eating to nourish the body, and taking care of mental health needs.

But feeling healthy can differ from person to person!

[I feel at my healthiest when _____]

Studies show that sleep is essential for growth, memory, immunity, and maintaining our mental health.

So now we want to ask you:

How much sleep do you get every night?

We’re out of salad jokes for the day…

If you think of any, lettuce know 😂

Seriously though, good nutrition is no joke — so send us a message if you need some help with your habits!

For all the health enthusiasts out there…

Let’s test your knowledge ;)

[There are five food groups]

Trying to shed a few pounds, but don’t know where to start?

Don’t worry, we can help!

Weight loss can be a difficult journey for anyone — but it shouldn’t be a risky one.

Naturally, you’ll want to take the healthiest route to get your body where you want it to be.

We’re here to make sure that you do — so here are some dieting dos and don’ts to help you out :)

Do:
- Eat regular meals, and try to keep them as healthy as you can.
- Let yourself enjoy a treat every now and then!
- Stay hydrated — try to drink around 6 cups of water per day if possible.
- Meal prep! No one wants to have to cook a meal after a long day at the office. Prep your meals beforehand so you don’t have to think about it!
- Stick to a regular exercise routine — even if it’s just going for a walk every day.

Don’t:
- Skip meals. Your body needs nourishment to keep you healthy and strong.
- Deprive yourself of treats. Restricting yourself from your favorite ‘less healthy’ foods can actually prevent you from achieving your weight loss goals.
- Focus too much on the scale. Weight is just a number — and just because you put on a pound or two doesn’t mean you’re doing something wrong. It can actually be a good indicator that you’re building muscle and losing fat.

We hope you found this helpful — and if you want to learn more tips and tricks of healthy living, just send us an email or give us a call!

We’ll happily share our knowledge :)

New to the world of wellness, and feeling a little overwhelmed?

That’s OK — we’re here to help.

The list of wellness terms gets bigger every day, and it can be difficult to know where to start.

But learning wellness words can be like speaking a whole new language — so allow us to clear up some essential terms:

- Breathwork: This is a conscious breathing exercise that helps you improve your awareness and trigger different states of being.
- Lymphatic Drainage: A type of skin massage that helps to relieve swelling and tension that blocks your lymphatic system.
- Pilates: This is a form of exercise that focuses on improving core strength.
- Cupping: A traditional Chinese therapy that stimulates energy flow by placing warm cups on the skin.
- Meditation: A mindfulness practice that encourages you to tune into your body, release your thoughts, and find an inner sense of calm.
- Pranayama: This is a breathing exercise that helps you overcome physical and emotional obstacles within the body.

Now that you know these few phrases, we’d be more than happy to help you improve your wellness habits — just send us a message or leave a comment down below!

Alright, here’s a good one for all the fellow foodies out there:

What’s the strongest vegetable?

Muscle sprouts! 😂

“We need to nourish in order to flourish.” — Unknown

We couldn’t agree more.

So now we want to ask you: how do you nourish your mind and body?

Let’s see what you think…

[Staying healthy is about 80% nutrition and 20% diet]

As wellness experts, we believe that regular exercise is one of the best ways to maintain a healthy lifestyle.

So now we want to ask you:

How do you implement exercise into your routine?

To us, nutrition is all about eating the right foods to nourish our bodies and encourage health and growth.

But we recognize that nutrition can mean different things to different people!

So we want to know: what does nutrition mean to you?

Here’s a good one for all the nutrition — and music — fans out there…

What do you call the king of vegetables?

Elvis Parsley 😂

Have you seen that movie about the Atkins diet?

It’s called Dude, Where’s My Carbs 😂

If you ask us, maintaining good nutrition is key to one’s health and wellbeing.

So now we want to know:

[One way I can improve my nutrition is ____]

Here’s a fun one:

In certain cases, concussions just don’t heal…

Let’s test your nutrition know-how ;)

[The terms ‘nutrition’ and ‘diet’ are interchangeable]

The Gonstead Technique, in practice, is one of the most precise and effective methods to relieve pain and promote optimal alignment of the spine.

As a general rule of thumb, use ice for acute injuries or pain, and heat for muscle pain.
Treating pain with cold, referred to as cryotherapy, is an easy and effective way to reduce inflammation and relieve nerve damage.
Be careful though:
Cold therapy applied for too long or too directly can result in skin, tissue, or nerve damage.

Studies suggest that most people start to feel their age between 40-60…

Sometimes, a patient’s spine may be aligned, but the patient is still experiencing symptoms of discomfort, most commonly related to carpal tunnel or posture.

In cases of this sort, what we tend to observe is that joints elsewhere in the body are causing undue pressure on the spine, which in turn limits bodily mobility.

To treat this effectively, we use a technique called Extremity Manipulation to align the affected joints outside the spinal area.

Give us a call or comment below if you’d like to learn more :)

To us, good sleep hygiene is all about setting up your environment and nightly wind-down habits to put you in the best possible position for sleep.

Sleep hygiene involves things like:

Going to sleep at the same time every night.
Keeping your bedroom comfortable and free of distractions or disruptions.
Following a pre-bed routine, such as washing up, brushing teeth, etc.
Avoiding electronics in bed.
Waking up at the same time every morning — weekends are an exception ;)

So now we’d like to ask you: how do you maintain good sleep hygiene?

And if you’re struggling with it, please let us know so we can give you a hand!

Oh, dear, the pains of getting old…

How many can relate?

So you’re thinking about going into wellness work, hey?

Let’s see how much you know ;)

[Health and wellness mean the same thing]

Back pain is a B…

Oops, we almost forgot ourselves there – but seriously, back pain is literally the worst.

But sleep, as we all know, has mystical powers, and sleeping in the proper position can improve your rest and help mitigate painful symptoms during the day:

Try sleeping on your side, with your knees slightly bent – keeping the knees bent helps balance the body and reduces pressure on the lumbar spine.

Some even find it helpful to put a little pillow between their legs!

Hope this helps :)