Happy (almost) New Year!

As 2017 draws to a close, it's a natural time for reflection on the year. There were likely many ups and downs in 2017, but there's nothing quite like a new calendar year for a clean slate! One of the best ways to make 2018 the best year yet is to focus on YOU! Focus on your health! Eating well and exercise does the body good, and it can be wonderful for your mental health, too! If you are struggling on ideas for resolutions, we've got some suggestions for you! 

1. Better Posture! 
2. Eat Healthier
3. Exercise More

Better Posture

Good posture is its own reward! When you have good posture, there is less strain on the muscles, ligaments, and joints in your body. Poor posture can also decrease your lung capacity by up to 30% - which can leave you feeling sluggish and groggy. So in 2018, focus on showing your body some love by focusing on your posture! 

One way to start working on posture is to set posture reminders! Every hour during the work day you can have an alarm beep, and use that time to refresh! Reset your posture when that alarm goes off. Also make sure your car and work place are set up for good posture! Here are some resources for your better posture resolution:

• Setting up lumbar support in your car
• Stretches/exercise to combat "tech neck"
• American Chiropractic Association's guidelines for sitting, standing, and lying properly

Getting adjusted can also help with better posture! Schedule an appointment to get adjusted, and Dr. Emily will offer you some more individualized posture tips! 

Eat Healthier

Come January 1st, eating healthier sure does sound appealing. We've had Halloween candy in October, Thanksgiving in November, then all the cookies, sweet treats, and drinks associated with the holiday season in December. Eating healthier is such a vague statement, it can sometimes make it hard to implement. There is a whole spectrum of healthy approaches to food, there is no right way. Here are some dietary resolutions that may work for you:

Whole 30 is one way to start the year off. Warning - the Whole 30 food plan can be challenging, but it can be life changing. In the Whole 30 program, you commit to 30 days of eating whole foods. When I say whole foods, I don't mean the grocery store, I mean you eat fruits, vegetables, and meats. The Whole 30 program has an awesome website, and they give you a lot of information. They have a shopping list for you, so you can confirm if foods are ok! the Whole 30 cuts out all the processed grains and dairy. 

This link is a great resource for reassuring yourself during the Whole 30 journey, or if you are a more visual person, check out this picture:

If the Whole 30 plan seems a bit too much for you, you can try something a bit less restrictive.

You can resolve to add more vegetables into your diet. Strive for 5 can be a reality for you! Try cooking with vegetables you aren't as familiar with! Add vegetables to more meals. A great recipe resource can be found on the Meatless Monday website; they have a browse recipe by ingredients option! Going meatless on Mondays could also be a resolution for you! 

• Meatless Monday Recipes

If you want to make a nutrition resolution and you want more guidance, you can always book an appointment with Dr. Emily! 

Exercise More

Exercise is so beneficial to the body! Set a goal to exercise more! Exercising doesn't have to be scary, either! If you are struggling with where to begin, the Couch to 5k app is great! It may cost a few dollars in the app store, but it will guide you through each workout! You can also try the couch to 10k app! The cost of the app is still less than a gym membership!  

• Summary of the Couch to 5k program

If you are located in Carlsbad/North County area, you can also join one of the countless running groups in the area. Dr. Emily enjoys runs with Run North County! They are a free running group, and they have group weekly runs! There is a run somewhere in north county every day of the week. Most of the week day runs start around 6 PM. If you want to learn more, check out their website! 

• Run North County - Click on the Weekly Runs and pick a day to see your options

You can also join Dr. Emily in making 2018 the year of running! Want to run a race with her? She'll be running the Carlsbad Half Marathon, La Jolla Half Marathon, and America's Finest City Half Marathon! She is also resolving to do these foot drills every day to keep her body happy.

• Foot drills

Don't let weird body aches and pains keep you from exercising! We've got you covered! Questions? Comments? Concerns about resolutions? Ask away! We want to help you make 2018 the best year yet!