Think Well Archives - Synergy Chiropractic

Nursing a “Holiday Hangover”?

Oops you did it again. Way too much food, drink and don’t forget the crazy stress, travel, family drama, and maybe just one too many fruitcakes can all contribute to the dreaded holiday hangover.

The truth of the matter is that the STRESS of the holiday season is nothing to dismiss. It is the time of year when heart attacks reach a peak level. For 46% of people, their first sign of heart disease is a fatal heart attack.

For others – the holidays bring cold/flu, exhaustion, poor digestion, sleep disturbances, irritability, and depression, and

Holiday stress

Stress manifests as symptoms in our bodies.

anxiety.

Symptoms are signals that our body tells us to let us know that something is wrong or that our body is trying to adapt to something. Body signals are the tip of the iceberg because they only represent the point at which our brains become aware that a problem is happening or has been happening for a while. Learning how to “speak body” is critical to our health outcomes.

The way in which we think about our symptoms drives our choices and it’s our choices drive our outcomes.

Sources of Stress

Stress around the holiday season can bring on a multitude of body signals.  Stress can most definitely come in the form of excessive food and alcohol intake, or sweet and calorie-rich foods.

There may also be stress from late nights, long travel days, high states of family distress and emotional turmoil, poor sleep in different beds and let’s not forget the financial stress that the holidays can bring on with over-spending.

We can even have physical stress from long drives, poor bed arrangements, or sitting too much – all of these stresses add up.  When they exceed your body’s ability to adapt, the body begins to let you know that there is a problem.

Voila!  The body signals begin and we manifest them as symptoms and thus you may experience the Holiday Hangover.

If we aren’t careful and manage our stress, we can start the year off on the wrong foot.  We don’t want to drug away our symptoms because, well, that only masks the problem and doesn’t solve anything.

So let’s end the Holiday Hangover and get back on track!

With the New Year comes a renewed sense of a fresh start.

“I’m gonna lose weight this year!”

“I’m gonna quit smoking!”

I’m gonna be nicer to people!”

If you made a New Year’s resolution (and even if you refuse to make one each year) and have quit already, then listen up! Most people have fizzled out by week three in January.

EAT FOR RECOVERY:

How we eat plays a huge role in our weight and our energy levels. When you have a low energy level, it’s difficult to get the motivation to stay active and exercise. However, when you give your body the proper nutrition, you can have more energy, lose more weight, and stay more active.

Here are MUST-DO’s:

  • Never Go Hungry – eat lots of smaller portions and meals.  Starving yourself doesn’t work
  • The Battle is Won at the Register – if you don’t buy the bad foods, you won’t eat them
  • Don’t Drink Your Calories
  • Avoid the White Stuff (bread, pasta, white flour etc)
  • No Refined Carbohydrates and Sugar
  • Fill Yourself With Healthy Foods*

*Instead of focusing on the foods, you shouldn’t eat, let’s highlight a few foods and supplements that can help you stay active, energize, and get ready to shed those pounds.

Subtraction by Addition

Eating well is critical to getting rid of the holiday hangover.  Here are a few high energy foods (without that sugar crash): blueberries, strawberries, salmon, lean meats, nuts, whole grains, vegetables.

Supplements such as fish oil and probiotics can help you reduce inflammation and keep your gut healthy and happy.
Focus on having protein at every meal.

Stop mixing fats and carbs or protein and carbs.  Fats and proteins.  Carbs on their own.

Eat a handful of nuts once a day.  Raw is best.

Some other tips:

  • Unlimited Vegetables
  • Plenty of Lean Cuts of Natural Meats, Fish, and Eggs
  • Some Fruit, Nuts, and Seeds

For healthy foods to give you an energy boost, it’s all about eating the right ones at the right time. Eating small meals and snacking throughout the day is a great way to keep your body fueled and your energy levels high.

Start by eating a few small meals per day and snacking every few hours in-between. This will help keep your energy up throughout the day. You’ll feel better, think better, and be more motivated to stick with your exercise routine.

Slow it Down

“IT’ is your brain.  Your nervous system takes on all of the stress.  Since we live our lives through our nervous systems, we experience all of our stress through it.  We want to calm it down after the holidays.

Exercise is a great way to burn off steam.  Take a walk.  Hit the gym.  Do a yoga class.  Punch a heavy bag.  Whatever you want.  If you’ve been sitting for the majority of the holidays, then its time to get active.  Pick something that you enjoy doing and get to it.

Another fantastic way to calm your nervous system is simply through breathing.

Try this out!

While laying on your back in bed, place both your hands on your heart.  In this position take ten deep breaths in through the nose and out through the mouth.  You want to feel your breaths lifting and dropping your hands up as your chest rises and falls.  After ten, move your hands to the top of your abdomen but below your ribcage.  Take ten more breaths here.  Finally, move your hands to your lower abdomen over your belly button.  Perform another ten breaths.  Then move your hands back to your upper abdomen for another ten breaths and finally back to your heart for the final ten.

Ahhhhhhhhh!

This is a great exercise for when you are having trouble sleeping.  The key is to concentrate solely on the rise and fall of your breaths and the action of taking the breath in through your nose and out through your mouth.

Nobody likes a hangover.  They are terrible.

But….

The New Year is a great time to improve your health, get a little extra motivation and even lose a few pounds in the process!  Now it’s time to recover.

Are you a GOAL-digger? Your 7 Day Quick Start Guide

When astronauts return from space, the most common comment they all have is how vast the galaxy is. When they look down on the earth below, they don’t see troubles. They don’t see races, countries, poverty or wealth. They all realize how small we are on this spinning speck of dust amongst the larger universe and

Overview Effect

The Overview Effect helps us look at our lives objectively.

beyond.

They call this the Overview Effect.

So let’s apply this to our objective look at our lives for a moment look at the answers to these questions from an objective viewpoint. Let’s do so WITHOUT judgement of ourselves or our situation.

Do you love your job?
Do you have an amazing relationship with your kids?
Do you have an epic love affair with your partner?
Do you friends share your values?
Do you know what you want in life?
Do you do things/behave to appease others?
Do you know your gifts, talents and strengths?
Are you happy?
Do you love your life?

11% of men and 16% of women are depressed.

The number of unhappy employees outweighs the happy ones 2:1.

Are you happy

Look at your life without judgement

Truth is – we are all EXTRAORDINARY. We each have the potential to achieve more than we have. If you already have everything that you want to experience, then FANTASTIC! Keep on keeping on. If not, then keep reading.

The “PETER” principle helps us to look at what we are doing and evaluating our performance. The formula is: P + E + T = ER

P = our foundational premise – what do we understand and our belief system of it.

E = Effort

T = Time

ER = Extraordinary results

If our effort is fantastic and we’ve been at it for an appropriate length of time but our actions (premise) is incomplete, then our results will be limited.

Perhaps our actions are perfect but our effort isn’t there, then similarly, we won’t achieve our full potential.

For instance – we want to save money. We create a savings account, we deposit money into it, but it’s only been two months of saving, then we won’t have the result we are likely looking for.

What about our health?

We start an exercise regime, we’re putting in outstanding effort and we’ve been at it for months and our results are there! WOO HOO! Exactly what we wanted.

Applying the PETER principle in our lives is a fantastic way to look at our goals and set pace and consistency towards achieving them.

So here are the steps to building your EXTRAORDINARY LIFE:

1. Develop a conscious philosophy. Look at what you believe about the different categories of life (health, intellect, financial, relationships, social wellbeing, or vocation). Does a lack of symptoms mean you are healthy? Is it normal for everyone to get sick? Does having no debt mean you are wealthy? Does not being dumb mean you are intelligent? What does it mean to you to be healthy, wealthy and intelligent? Consciously look at all categories and define it.

2. Build a healthy self esteem. Live consciously, develop self-acceptance, self responsibility, live purposefully, have personal integrity. Nathaniel Branden’s book “The 6 pillars of self esteem” is a great place to start.

3. Develop a crystal clear vision. See step 1. By defining your premises, you will be able to make better and more conscious choices about what to think, eat and how to move your body in ways that set clear parameters to achieve your goals.

4. Identify your purpose. Are you purpose driven or pain and pleasure driven. When we aren’t clear, we work really hard to avoid what we don’t want instead of chasing what we do want and what ignites our spirits.

5. Craft your action plan. Ideation without action is delusion. Set a clear plan to achieve your actions. Book your time to workout and hold it at a high value…just as important as any other appointment. Trust me – one thing I’ve learned the hard way is that committing to yourself is the fastest and best way to build your self esteem. Try it. You’ll realize quickly that it works amazingly well.

Here’s your 7 day Get Started Plan:

Craft your best life

Craft your best life

Today: Schedule your Power Hour – spend 30-60 mins each day journaling and writing out your thoughts in each of the categories of life: My Health and Fitness, My Character , My Social Life , My Love Relationship, My Parenting, My Finances , My Intellect, My Career, My Spiritual Life, My Legacy.

For each category – Ask yourself:
– What do you know to be true about (category)?
– What is your vision for your (category)?
– Why do you want it?
– What action steps must you take to make it happen?

Day 1 –- “6 Pillars” Book
Day 2-4 – Answer 4 questions for 3 categories
Day 5-7 – Other 8 Categories

Dr. Craig Hazel’s mission is to help families THRIVE.  After graduating from Queen’s University with a Bachelor of Science and a Bachelor of Physical and Health Education, he went on to earn a Doctor of Chiropractic degree and a Bachelor of Science in Anatomy from Parker College of Chiropractic in Dallas Texas.  He is passionate about seeing children and families in his private practice at Synergy Chiropractic in Kanata Ontario.  A sought after speaker, he has been featured regularly on TSN Team 1200, CTV and Rogers TV. He is also the Chairman of the Alliance for Chiropractic of Ontario.

Don’t fail yourself

We have a teenager in our house this week!

Our daughter Kate turned 13 this week. As I reflect on the milestone, I recall my own foray in to my teens and the subsequent learning and growth I had. I thought what advice would I have loved to have been given when I did. So I shared my thoughts with her and now here for each of you.

As you stand on the starting line of becoming a young woman, I thought there are some things you need to know before you begin.

Know what matters to you

Take time to know what and who matters to you. Your friends, family and supporters all want you to win but not at the cost of losing your sense of yourself. Only ever hang out with people who celebrate you and never hang out with people who tolerate you.

Keep promises to yourself

This took me 44 years to figure out. When I’ve promised myself something and committed to doing it, it has made all the difference in my self-esteem and confidence. When I don’t, I beat myself up. Whether its making a phone call, showing up on time, completing that project or doing something that inspires you, keep your promise to yourself and watch how it changes you.

Fall in love with making mistakes

Rather than beat yourself up, learn that every thing in life is an opportunity to grow. Without failing once in a while you can’t learn. Just like when you learned to ride your bike, you had to fall a few times to know how to stay up. Be patient and always know that you are allowed to fail.

Say yes to new experiences

Always be willing to try new things. Find new places to explore. New forms of art to enjoy. New foods, sports, friends, whatever. Enjoy learning and appreciating how wonderful the world is and how much you’ve never seen of it.

Be patient with your body

As your body changes, you’ll think you are the coolest kid in town and perhaps the next day feel like you are a ‘demi-gorgan’. So, take care of your body. For years, I would play sports hurt or ignore what my body was trying to tell me. Now, I wished I had only listened.

Be grate-full

Take time every day to give thanks to all of the people and things that you have in your life. Start and finish your day with a couple of thoughts of gratitude for the abundance in your life. It makes all the difference in how you see the world.

Give to receive

When you give, you get. Where your energy goes, your energy flows. When you think negative thoughts, more negative stuff shows up in your life. When you think positive thoughts and act on them, you get more abundance in your life. When you are generous with your time and talents, you get more in return. Know when you need to say no, but don’t be shy in giving more either when it matches your values.

Be. Do. Have

When you want to HAVE things in your life, you have to DO the things necessary and in order to do those things, your first have to BE that person. Never compromise yourself and always stay true to being you.

You are incredible and I am so honored to be there alongside you thought it all.

Love dad.

Dr. Craig Hazel’s mission is to help families THRIVE. After graduating from Queen’s University with a Bachelor of Science and a Bachelor of Physical and Health Education, he went on to earn a Doctor of Chiropractic degree and a Bachelor of Science in Anatomy from Parker College of Chiropractic in Dallas Texas. He is passionate about seeing children and families in his private practice at Synergy Chiropractic in Kanata Ontario. A sought after speaker, he has been featured regularly on TSN Team 1200, CTV and Rogers TV. He is also the Chairman of the Alliance for Chiropractic of Ontario.

promise

I see you

Yesterday, I had a patient of mine tell me how challenging her life has been the past 6 months. She has been working 6 days a week, 12 hours days and it is now causing her to gain weight, lose sleep and feel pains in her body she hasn’t felt before.

Earlier yesterday, I had another patient who is 4 months pregnant who is taking a sick leave from work because she is so tired and nauseous throughout the day that she can barely function to get out the door to get to work, let alone actually be productive.

I’ve put some thoughts here to speak to you – yes YOU.

To all the women (including my wife :)) out there, we see you.

We see how hard you’re trying. We see how much you’re working. We see you doing everything you can to hold it together.

We see you rallying to create the best lives possible for your kids. Running from one place to the next, somehow trying to be seven different places all at one time. We see how many people need you, rely on you, and count on your love to get them through the day. We see the stress of trying to be all things, for all people.
In case you ever wondered, YOU ARE SEEN. You are appreciated, admired and truly respected.
Between your Costco runs, school drop-offs and pick-ups, hockey, dance recitals, and basketball practice, we can only imagine the energy it feels like it would take to add One. More. Thing. Especially if that one more thing, is solely for you.

Permission

We are here to say, that in case you needed permission or extra encouragement; you, your body, and your spirit deserve that One. More. Thing. We promise you it’s easier to give from a full cup. We promise everything important will still get done. We promise that you deserve a spot on that list of important things. In fact, we insist on it.

We don’t want you to give up all the things that you’re doing. You can’t! So let’s play in the possibility that everything else will run more smoothly in your life, if you are operating from a place of less stress. Stress has been a buzz word for the last decade or so and for good reason. Stress in quantities that are too high, stop us from living the life we deserve to live.

Stress comes in many different forms: physical, chemical, emotional, mental, spiritual, etc. The list goes on But, we remind you that stress doesn’t have to dominate your life. Not for long anyways. Too much stress robs us of our ability to maintain a healthy life. When it conquers us we make decision and choices out of fear or anger and that is a terrible position to be in.

We want you to have a healthy, balanced, THRIVING life. We don’t want you to wait for the next ‘crash’. Incessantly putting out fires should be the last thing on your plate.

We specialize in helping women (and all humans for that matter) increase their ability to adapt to the stress in their lives. We totally get that it’s silly to think that the day-to-day stressors can be eliminated. What we do know, is that your body, your brain, YOU, have the ability to change how you adapt and handle it all.
If you’re looking for a support team, here we are.

We believe in you.

We admire you.

And we see you.

Dr. Craig Hazel’s mission is to help families THRIVE. After graduating from Queen’s University with a Bachelor of Science and a Bachelor of Physical and Health Education, he went on to earn a Doctor of Chiropractic degree and a Bachelor of Science in Anatomy from Parker College of Chiropractic in Dallas Texas. He is passionate about seeing children and families in his private practice at Synergy Chiropractic in Kanata Ontario. A sought after speaker, he has been featured regularly on TSN Team 1200, CTV and Rogers TV. He is also the Chairman of the Alliance for Chiropractic of Ontario.