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Welcome to My Newsletter!

I am so excited to share information I have accumulated over the past 25 years on mind, body and spirit health! My goal is to create a monthly newsletter that is informative, easy to read and easy to put into everyday practice. If you have any suggestions or topics you would like me to cover, please feel free to contact me at Info@IHCchiro.com. Thank you!

We’re all familiar with setting resolutions for a new year, however, those usually go by the wayside a couple of weeks in. What I’ve learned to do over the years after many failed resolution attempts is to set short term goals. These are realistic and usually easily reached and provide you with a sense of accomplishment and confidence to move forward and set new goals.
You can do this by breaking up your long term desires and “resolutions” into short term goals. An easy example is weight loss. If you want to lose fifty pounds, don’t look the big number, start with this:
  • a healthy wt loss diet or plan is 1-2 lbs/wk
  • there are 52 weeks in a year
  • 1 lb/wk becomes 4-5lbs/month which = 48-52 lbs/year
Mentally, 1 lb/wk is much easier to wrap your brain around than 50. Keep in mind I’m using the previous as an example. I’m aware weight loss is challenging for many, but I want to communicate to you how to turn something that seems unattainable into what can be achievable.
Another example would be an athletic goal. You cannot wake up one day and decide to run a marathon the following day. You can, however, start working with a coach and create a training schedule so in 5-6 months you could run a marathon while tackling 5k, 10k and 1/2 marathons along the way.
My point is, if we take big goals that seem overwhelming and we break them up into smaller daily or weekly tasks, we will reach our goals in a healthy and mindful manner without causing undo stress and anxiety along the way. And, the confidence boost you receive along the way provide the impetus to keep moving forward towards your final goal!

Water. Our bodies are made up of approximately 60% water. Water helps regulate our body temperature, hydrate our skin and lubricate our joints and is needed for almost every bodily function. It also helps the body rid itself of wastes through perspiration, urination and bowel movements. Looking at the color of your urine is a good indicator to determine you’re dehydrated. The more clear and light color indicates good hydration; darker yellow and/or cloudy indicates dehydration and possible infection.

I believe most of us live in a state of dehydration. Whether intentionally or not. I found during Covid, wearing a mask constantly affected how often I drank water. I am guilty of not hydrating enough as I get busy talking and working on patients and forget to drink. I have many elderly patients that purposely don’t hydrate because that makes urination more frequent and if they’re compromised by pain, a walker or wheelchair, getting to a bathroom can be quite difficult.
Often people think that if they’re drinking any kind of fluid, that means they’re hydrated which is not the case. Coffee and tea whether hot or cold depending on the amount ingested may have a diuretic effect. Sodas, alcohol and juices high in sugar are all dehydrating. The National Academy of Science and National Academy of Medicine recommend an intake of 100 oz for men and 75 oz for women adjusted for food intake. That’s approximately 9-12 eight-ounce glasses per day.

Make one of your short term goals this year to be “Drink More Water and Stay Hydrated”! Use a nutrition app to track your intake and remind you when to drink. You’ll feel better and be more energized.

Try something new this year. I find I get so stuck in my daily routine that I forget we live in an area that has so much to offer whether culturally or doing outdoor activities. I realized this a year ago when my family came into town and we did some “touristy” activities I’d never done after living in South Florida for over 50 years! I had a lot of fun and one of my goals this year on a monthly basis is to explore new activities that are in South Florida. These include going to an opera, checking out a new exhibit at a museum nearby, going to a botanical garden, etc. When you engage in new activities or learn new skills, it helps with your mental sharpness, provides an environment to meet new people and creates new patterns in your body and life. These are necessary, I believe, for stimulating the nervous system and feeding the soul.

Featured Oil:
Cedar wood oil has properties as an anti-fungal, anti-infectious, astringent, diuretic, reduce hair loss, sedative and insect repellent. It has a wonderful woodsy aroma and has been used traditionally in native cultures to enhance spiritual communication. Depending on your desired use, a few drops can be mixed with a carrier oil and placed on desired body part. This oil can also be used with spring water in a spray bottle for deodorizer and to deter flea and ticks in your home and on your animals. ALWAYS use caution when preparing dilutions for pets as Cedarwood oil can be used with animals but it must be diluted and used with care. Please check with your health professional prior to use and try a test area on yourself and/or your pet as there are some potential side effects.
1000 Linton Blvd., Suite A7, Delray Beach, FL 33444-In the Target Shopping Plaza
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