It's Summertime... Get Outside!!!

JULY

GET OUTSIDE!

Taking care of our health can be a tough task. We’re constantly reminded to eat healthy, go to the gym, de-stress, turn off our phones from time-to-time and the list goes on. But the biggest impact on our health is the environment. Studies show that being in nature or even viewing scenes of nature reduces anger, anxiety and stress. Spending time in nature reduces blood pressure, heart rate, muscle tension and the production of stress hormones. Let’s explore the top 7 health benefits of being in nature.

1. Exercise
   Getting outside usually involves some level of exercise, even if it’s just a short walk. Even 15 – 30 minutes of exercise each day has long-term benefits for your mind and body, and decreases your risk of diseases such as diabetes, heart disease and arthritis.

2. Stress relief
   Studies show that being in nature reduces tension and depression.

3. Vitamin D
   Vitamin D has a wide range of health benefits. It also helps boost our immune systems. Just 10 – 15 minutes of sunlight per day greatly contributes in our bodies production towards the proper levels of vitamin D. Get outside and treat yourself to some vitamin D.

4. Sleep
   Being in nature can increase sleep quality. This is partly due to stress reduction, but also because exposure to sunlight during the day can increase your melatonin production at night. Melatonin is needed to regulate your sleep cycle.

5. Eyesight
   So much time behind a screen can take its toll on your eyesight. Spending time outdoors gives your eyes a chance to focus on objects farther away. This can reduce eye-strain.

6. Creativity
   Researchers in the US and Germany found that being in nature helps improve creativity. The German study showed that even looking at the colour green for a few seconds triggered greater creativity than other colors.

7. Relationships
   We all spend so much time in front of a screen. Getting out into nature is a great way to reconnect with family and friends and catch up in person.

Important Days In July

July 4^th—Independence Day- Office will be closed in Observance

July 13^th – Lincoln Park - Food Truck Friday

July 13^th – Lincoln Park – Movie in the Park - Moana

July19th -July 29^th— Vacation- Our office will be closed for chiropractic treatment but open for massages and facials

July 22^nd— Parent’s Day

July 24th-28^th—Mesa County Fair

Greek Yogurt Chicken Salad Stuffed Peppers

6 servings

⅔ cup Greek yogurt                                                   

½ English cucumber, diced

2 tablespoons Dijon mustard 

3 bell peppers, halved and seeds removed                 

 4 stalks celery, sliced

2 tablespoons seasoned rice vinegar                            

1 pint cherry tomatoes, quartered & divided

Kosher salt and freshly ground black pepper              

1 bunch scallions, sliced and divided

⅓ cup chopped fresh parsley                                       Meat from 1 rotisserie chicken, cubed

Directions:

1. In a medium bowl, whisk together the Greek yogurt, mustard and rice vinegar; season with salt and pepper. Stir in the parsley.
2. Add the chicken, celery, and three-quarters each of the scallions, tomatoes and cucumbers. Stir well to combine.
3. Divide the chicken salad among the bell pepper boats.
4. Garnish with the remaining scallions, tomatoes and cucumbers.

Summer is Here at Back To Health

 It’s June and we know that everyone is putting lots of hard work into their yards this year and we wanted to give you some tips on doing it with the best body mechanics, so you aren’t injured in the process.

• Wear supportive shoes. Good foot and arch support can prevent some back strain. 
• Stand as straight as possible and keep your head up as you rake or mow.
• When raking, use a "scissors" stance: right foot forward and left foot back for a few minutes, then reverse, putting your left foot forward and right foot back.
• Bend at the knees, not the waist, as you pick up yard equipment or piles of leaves or grass from the grass catcher. Make the piles small to decrease the possibility of back strain.
• Regardless of what piece of equipment you use, make sure it has a strap and that you use it. Place the strap over your head on the shoulder opposite the side of your body from the device. This will help normalize your center of gravity.
• Be sure to switch the side on which you operate the equipment as often as possible, and to balance the muscles being used, alternate your stance and motion frequently.
• Try ergonomic tools. They're engineered to protect you when used properly.
• When mowing, use your whole-body weight to push the mower, rather than just your arms and back.
• If your mower has a pull cord, don't twist at the waist or yank the cord. Instead, bend at the knees and pull in one smooth motion.
• Take frequent breaks from the activity of the day. Muscle fatigue may be felt when using any of these devices for an extended period of time.
• Drink lots of water before and after your work. 

Important Dates in June

Monday June 11^th- Our Office will open at 3pm this day and will be closed in the morning

Sunday June 17^th- Father’s Day

Monday June 18^th- Father’s Day Appreciation Free New Patient exams for dads, uncles, and grandfathers

Thursday June 28^th- Ladies Night of Indulgence

Recipe of the Month

Ingredients

• 2 avocados pitted
• 1.5 cups coconut milk
• ¼ cup erythritol Granular Swerve sweeter
• 2 tablespoons lime juice

Instructions

1. Place all ingredients into a blender; secure lid and pulse to break down ingredients.
2. Scrape down the inner sides of the blender to incorporate splattered ingredients and replace lid.
3. Blend until the mixture is a smooth, creamy consistency without lumps.
4. Evenly distribute the mixture into six popsicle molds. The blended ingredients are thick; you may find spooning the mixture into the molds easier than pouring.
5. Tap the filled molds on the counter top to remove air bubbles and settle the mixture.
6. Place popsicle sticks or handles into the mixture in the center of the molds.
7. Freeze the molds for several hours, until the mixture has completely solidified.
8. When you are ready to eat, run the mold under water briefly to help release the popsicle. Gently pull the popsicle out by the handle and enjoy!

Recipe Notes

To reduce dietary fat and calories, choose a lite coconut milk for the recipe. 

Nutrition Facts

Avocado Popsicle with Coconut & Lime [Recipe]

Amount Per Serving

Calories 219 Calories from Fat 189

% Daily Value*

Total Fat 21g 32%

       Saturated Fat 12g 60%

       Sodium 12mg 1%

       Potassium 449mg 13%

       Total Carbohydrates 8g 3%

       Dietary Fiber 4g 16%

       Protein 2g 4%

BTH Newsletter: How to Prevent Skin Cancer - It's Not What You Think

In May, we observe Melanoma and Skin Cancer Awareness Month. We encourage you to  take the following information into account when enjoying all the upcoming outdoor activities in this beautiful Colorado weather.

·  The rising rates of melanoma documented over the last three decades are not due to sun exposure as often stated; researchers instead believe they are due to an increase in diagnoses of non-cancerous lesions classified, misleadingly, as “stage 1 melanoma”

· Exposure to sunlight, particularly UVB, is protective against melanoma -- or rather, the vitamin D your body produces in response to UVB radiation is protective

· Optimizing your vitamin D levels through proper sun exposure or use of a safe tanning bed can reduce your risk of skin cancer and as many as 16 different types of cancer

· The sun is your best source of vitamin D because when you expose your skin to sunshine, your skin synthesizes vitamin D3 sulfate. This form of vitamin D is water-soluble and can travel freely in your bloodstream, unlike oral vitamin D3 supplements.

https://articles.mercola.com/sites/articles/archive/2011/11/20/deadly-melanoma-not-due-vitamin-d-deficiency.aspx

HAVE YOU TALKED TO 

DR. LONQUIST ABOUT

TRUE CELLULAR DETOX
YET?

MONTH OF MAY EVENTS

May 4th- Cinco Cinco 5K Fun Run– Edgewater Brewery

May 4th– 5th–Fruita Fat Tire Festival

May 5th-Palisade Brews & Cruise Festival, Grand Valley Marathon, Palisade, CO

Cinco De Mayo Celebration  Downtown Grand Junction, Tulips & Juleps Derby Party Colorado Botanical Gardens

May 6th-Rose Hill Rally Bike Tour/5k Walk - 22nd Annual, Canyon View Park

May 7th–  Back To Health Wellness Center Mobile Blood Drive 11:30 to 1:30 in our parking lot

May 12th- Girls on the Run 5K, Shelledy Elementary

May 13th-  Happy Mother’s Day!

May 17th our office will close at 1pm and we will reopen May 21st at 3pm

May 18-20th- Four Peaks Downtown Music Festival, Downtown Grand Junction

May 24th-Palisade Plunge Fundraiser & Funky Clunky Mile Bike Race, Downtown Palisade

May 26th—June 2nd- Junior College World Series 2018 (JUCO)

Monthly Recipe:

Quick and Easy Guacamole

This recipe makes about 2 1/2 cups.

Ingredients

3 medium avocados or 4 small ones;        1 firm tomato, finely diced;

1/2 white onion;               1/2 cup chopped cilantro;

2 tbsp fresh lemon or lime juice;

Optional salt and pepper to taste.

Preparation

1. Open the avocados and scoop out the flesh. An easy way is to cut it length-wise around the pit and than using a chef’s knife strike the pit and then twist the knife so you can easily remove the pit and scoop out the flesh.

2. Mash the flesh with a fork; it can still have hard parts, follow your preference.

3. Stir the other ingredients.

Enjoy right away or store in the refrigerator. A trick is to put a plastic wrap that touches the guacamole so it doesn’t brown because of contact with air.

*Avocados are an excellent source of potassium, the vitamins B, K, and E, insoluble and soluble fiber.  This recipe makes for a tasty and nutritious substitute that can be used in place of traditional vegetable or chip dips, and sandwich spreads.