Health Challenge Day 21: Omega 3 Rich Foods

Health Challenge Day 21: Omega 3 Rich Foods

Omega 3's are anti-inflammatory to our bodies and are the required building blocks for a healthy brain and nervous system. The normal ratio ratio of Omega 3 to Omega 6 (which is pro-inflammatory) should be 1:2. The average American has a ratio of 1:24!!!! No wonder everyone has aches and pains all over and can't think straight, we’re inflamed because of our food. 

So what can we do about it? In order to get the recommended dosage

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Health Challenge Day 15: Get Outside

Platinum Health Challenge Day 15: Get Outside

Day 15… Get Outside.

While it is still too early in the year to synthesize Vit-D directly from the sun (because of our latitude and longitude), there are many other benefits to getting outside. Taking a break can make you more productive and help you see things in a new light, so step outside and get some fresh air to clear your mind. 

If you are missing your Vitamin-d, check out Dr. Karo's recommended supplement in our online store to hold you over until we can start to get it from the sun again. Both of these supplements are of the highest quality and are coupled with both vitamin K, specifically K2 as MK-7. Vitamins D and K are essential for optimal bone and arterial health and for maintaining the immune system in proper balance.

How to Win:

  • Raffles include prizes from WholeFoods, ButcherBox, Beautycounter, Squatty Potty, Altos Mobile Massage and more!

  • To qualify for the raffles, post about you and/or your family and friends completing the Challenge of the Day on social media.

    • This could be a photo or text on facebook, instagram, or twitter, sharing the original Challenge of the Day post, or commenting on the blog post.

    • Don't have Social Media? Talk to Kristen about how to qualify.

    • Be sure to include the #platinumhealthchallenge so we can find you!

  • To qualify for the Weekly Raffle Drawing, complete 5/7 challenges for the week (Sun - Sat). To qualify for the Grand Prize Raffle drawn at our Patient Appreciation Party on March 12 complete 13/21 challenges throughout the month. Party details will be in this week’s edition of the Platinum Advisor. Not signed up yet? send us a message or you can subscribe here: www.platinumchiroca.com 

**Weekly Raffles will be drawn on Sundays. To win you must be able to come by the practice to pickup your prize. We will not be mailing items.**

Health Challenge Day 14: Meditate for 15 min

Platinum Health Challenge Day 14:

Meditate for 15 minutes

Today marks the last challenge for week 2! Make sure to get all of your challenge submissions into Kristen by Sunday at 6 pm and use the #platinumhealthchallenge so we can find you. 

For Day 14 we are upping the anti in our meditation practice, Meditate for 15 minutes. Again, feel free to meditate using any technique you like, but a basic meditation is outlined for your reference below: 

Sit up tall with your spine straight, either in a chair or on the floor. You could also do a walking meditation if sitting is troublesome for you. Close your eyes or just gaze softly downward. Breathe slowly and fully through your nose. As thoughts go through your mind, return your focus to the sensation of your breathing. Set a timer so you know when you’re done, or try a guided meditation via a meditation app.

How to Win:

  • Raffles include prizes from WholeFoods, ButcherBox, Beautycounter, Squatty Potty, Altos Mobile Massage and more!

  • To qualify for the raffles, post about you and/or your family and friends completing the Challenge of the Day on social media.

    • This could be a photo or text on facebook, instagram, or twitter, sharing the original Challenge of the Day post, or commenting on the blog post.

    • Don't have Social Media? Talk to Kristen about how to qualify.

    • Be sure to include the #platinumhealthchallenge so we can find you!

  • To qualify for the Weekly Raffle Drawing, complete 5/7 challenges for the week (Sun - Sat). To qualify for the Grand Prize Raffle drawn at our Patient Appreciation Party on March 12 complete 13/21 challenges throughout the month. Party details will be in this week’s edition of the Platinum Advisor. Not signed up yet? You can subscribe here.

**Weekly Raffles will be drawn on Sundays. To win you must be able to come by the practice to pickup your prize. We will not be mailing items.**

Health Challenge Day 13: Fermented Foods

Platinum Health Challenge Day 13: Eat Probiotic Foods

For Day 13 we are back on the nutrition train… Eat Probiotic Foods! As you know, we are always talking about Gut Health and the important roll it plays for our overall wellbeing, mentally and physically. In fact, you can check out this video that we posted on our blog a while back: https://www.platinumchiroca.com/…/20…/9/10/your-second-brain

Probiotic supplements are all the rage right now, but it is hard to know what ones to take and if they are working. That is why it is best to get your probiotics from your food, which allows for more diversity of strains and effectiveness in your lower digestive tract.

So get out the sauerkraut and get to it! Below are some examples of foods known for their probiotics. Just make sure you are buying high quality fermented (not with probiotics added in at the end) items without sugar. You can usually find these in the refrigerator section. 

  • sauerkraut

  • kimchi

  • kombucha

  • pickles

  • apple cider vinegar

  • yogurt (best to go with a non dairy yogurt such as coconut yogurt)

  • kefir (best to go with  non dairy kefir)

Still in need of a probiotic supplement? Check out our probiotic supplements below, both made from ingredients of only the highest quality and purity and is free of milk/casein, eggs, fish, shellfish, tree nuts, peanuts, wheat/gluten, corn, yeast, and soybeans.

How to Win:

  • Raffles include prizes from WholeFoods, ButcherBox, Beautycounter, Squatty Potty, Altos Mobile Massage and more!

  • To qualify for the raffles, post about you and/or your family and friends completing the Challenge of the Day on social media.

    • This could be a photo or text on facebook, instagram, or twitter, sharing the original Challenge of the Day post, or commenting on the blog post.

    • Don't have Social Media? Talk to Kristen about how to qualify.

    • Be sure to include the #platinumhealthchallenge so we can find you!

  • To qualify for the Weekly Raffle Drawing, complete 5/7 challenges for the week (Sun - Sat). To qualify for the Grand Prize Raffle drawn at our Patient Appreciation Party on March 12 complete 13/21 challenges throughout the month.

**Weekly Raffles will be drawn on Sundays. To win you must be able to come by the practice to pickup your prize. We will not be mailing items.**

Health Challenge Day 12: Plant Something

Platinum Health Challenge Day 12: Plant Something

Is it still raining!?! Looks like we are in store for a lush and green spring time in northern California. To help out, for Day 12 your challenge is to Plant Something

But it is cold and rainy out you say? You in luck, we have supplies in the office for indoor planting. Remember to stop by and pick them up!

How to Win:

  • Raffles include prizes from WholeFoods, ButcherBox, Beautycounter, Squatty Potty, Altos Mobile Massage and more!

  • To qualify for the raffles, post about you and/or your family and friends completing the Challenge of the Day on social media.

    • This could be a photo or text on facebook, instagram, or twitter, sharing the original Challenge of the Day post, or commenting on the blog post.

    • Don't have Social Media? Talk to Kristen about how to qualify.

    • Be sure to include the #platinumhealthchallenge so we can find you!

  • To qualify for the Weekly Raffle Drawing, complete 5/7 challenges for the week (Sun - Sat). To qualify for the Grand Prize Raffle drawn at our Patient Appreciation Party on March 12 complete 13/21 challenges throughout the month.

**Weekly Raffles will be drawn on Sundays. To win you must be able to come by the practice to pickup your prize. We will not be mailing items.**

Health Challenge Day 11: Gratitude

Platinum Health Challenge Day 11: Gratitude

Did you know that writing down 5 things you’re grateful for everyday can have significant beneficial affects on your brain and health? Let’s try it out! For Day 11, List 5 Things You are Grateful For.

The science is pretty solid, being grateful for the good things in your life — even the tiny ones — may be a way to train your brain to develop better habits and create a healthier future. It doesn’t do ALL the work for you, but it certainly seems like a good start. With that in mind, here are 5 brain changes that may result if you regularly practice gratitude: 

1) Your Brain Floods with Reward Chemicals: Gratitude focused on a specific person — i.e. thanking other people for their behavior towards you is flooded with positive chemicals of a unique kind. The brain’s response to gratitude is to activate a reward center, one specifically targeted at boosting our bonds with other people. 

2) Your Anxiety & Depression Symptoms May Lessen: Gratitude can help improve sleep, which can help reduce symptoms of anxiety. It’s also a challenge to negative thought patterns, which can be a core component of serious depression. 

3) Your Hypothalamus Works Better: That means gratitude can impact this part of the brain that controls our metabolism, hunger and other natural bodily functions and help them work more smoothly. 

4) You’re More Resistant to Stress: It impacts the body and brain’s ability to bounce back from seriously stressful events, like trauma, homelessness, grief or job loss. Studies show that people who are grateful recover more quickly from stressful situations.

5) You Fall Asleep More Easily: Grateful people fall asleep more easily, possibly because of the effects of stress reduction and better limbic system function (part of brain controlling instinct and mood as well as basic emotions (fear, pleasure, anger) and drives (hunger, sex, dominance, care of offspring).

Practicing gratitude doesn’t take much and the benefits are great. For our challenge, you can write them down for yourself of share them with us in a post. Either way, be sure to let us know you did the challenge by using the #platinumhealthchallenge.

How to Win:

  • Raffles include prizes from WholeFoods, ButcherBox, Beautycounter, Squatty Potty, and more!

  • To qualify for the raffles, post evidence of you and/or your family and friends completing the Challenge of the Day on social media.

  • This could be a photo or text on facebook, instagram, or twitter, sharing the original Challenge of the Day post, or commenting on the blog post.

  • Don't have Social Media? Talk to Kristen about how to qualify.

  • Be sure to include the #platinumhealthchallenge so we can find you!

  • To qualify for the Weekly Raffle Drawing, complete 5/7 challenges for the week (Sun - Sat). To qualify for the Grand Prize Raffle drawn at our Patient Appreciation Party on March 12 complete 13/21 challenges throughout the month.

**Weekly Raffles will be drawn on Sundays. To win you must be able to come by the practice to pickup your prize. We will not be mailing items.**

Health Challenge Day 10: Shoulder Mobility

Platinum Health Challenge Day 10: Shoulder Mobility

Now that our hips are all feeling great from yesterday’s challenge, it is time to give our shoulders some love. Day 10 is Shoulder Mobility! Check out this video from Dr. Karo showing some flexion and extension mobility for your shoulders. Accumulate 10 minutes throughout the day.

How to Win:

  • Raffles include prizes from WholeFoods, ButcherBox, Beautycounter, Squatty Potty, and more!

  • To qualify for the raffles, post evidence of you and/or your family and friends completing the Challenge of the Day on social media.

  • This could be a photo or text on facebook, instagram, or twitter, sharing the original Challenge of the Day post, or commenting on the blog post.

  • Don't have Social Media? Talk to Kristen about how to qualify.

  • Be sure to include the #platinumhealthchallenge so we can find you!

  • To qualify for the Weekly Raffle Drawing, complete 5/7 challenges for the week (Sun - Sat). To qualify for the Grand Prize Raffle complete 13/21 challenges throughout the month.

**Weekly Raffles will be drawn on Sundays. To win you must be able to come by the practice to pickup your prize. We will not be mailing items.**

Health Challenge Day 9: 8 min of Squatting

Platinum Health Challenge Day 9: 8 Minutes of Squatting

Ready for Day 9? Sit in that squat! We all used to be able to do it… You may not be able to remember it, but before a baby can walk, it can sit in a squat. That includes you.

Keep your feet flat on the ground and find a relaxed resting squat position as low as you can. If you need a little assistance, you can elevate your heels by an inch or two using a book, ledge, or curb to make it easier on your hips. You can also hold on to something in front of you like a door frame or post if you feel you’re falling backwards.  

We find the best way to approach a challenge like this is to pick a trigger and do the task every time you walk by that trigger. For example, say your trigger is the kitchen sink. Every time you walk by the kitchen sink, hang out in a resting squat for 30 seconds. You will accumulate 8 minutes in no time!

How to Win:

  • Raffles include prizes from WholeFoods, ButcherBox, Beautycounter, Squatty Potty, and more!

  • To qualify for the raffles, post evidence of you and/or your family and friends completing the Challenge of the Day on social media.

  • This could be a photo or text on facebook, instagram, or twitter, sharing the original Challenge of the Day post, or commenting on the blog post. Don't have Social Media? Talk to Kristen about how to qualify.

  • Be sure to include the #platinumhealthchallenge so we can find you!

  • To qualify for the Weekly Raffle Drawing, complete 5/7 challenges for the week (Sun - Sat). To qualify for the Grand Prize Raffle complete 13/21 challenges throughout the month.

**Weekly Raffles will be drawn on Sundays. To win you must be able to come by the practice to pickup your prize. We will not be mailing items.**

Health Challenge Day 8: Stay Hydrated

Platinum Health Challenge Day 8: Stay Hydrated

Platinum Health Challenge Day 8: Stay Hydrated

We all know we should be drinking water, but how much? For Day 8 your challenge is to Stay Hydrated. The formula below can help you figure it you.

Take your body weight in pounds and divide in half. Your answer is how many oz of water you should get each day. But here is the trick. Every time you have a liquid that dehydrates you such as coffee or tea (even decaffeinated), soda, juice or alcohol you have to make that up with the same amount of water!

Wait, did you say coffee, tea, soda, juice, and alcohol all dehydrate! Yes we did. Coffee and tea, even decaffeinated or herbal, are diuretics, which mean they dehydrate you. Soda and juice are both high in sugar, which also causes dehydration. And we all know that alcohol leads to dehydration.

Remember to post using the #platinumhealthchallenge for raffle points.

How to Win:

  • Raffles include prizes from WholeFoods, ButcherBox, Beautycounter, Squatty Potty, and more!

  • To qualify for the raffles, post evidence of you and/or your family and friends completing the Challenge of the Day on social media.

  • This could be a photo or text on facebook, instagram, or twitter, sharing the original Challenge of the Day post, or commenting on the blog post. Don't have Social Media? Talk to Kristen about how to qualify.

  • Be sure to include the #platinumhealthchallenge so we can find you!

  • To qualify for the Weekly Raffle Drawing, complete 5/7 challenges for the week (Sun - Sat). To qualify for the Grand Prize Raffle complete 13/21 challenges throughout the month.

**Weekly Raffles will be drawn on Sundays. To win you must be able to come by the practice to pickup your prize. We will not be mailing items.**

Health Challenge Day 7: Meditate for 10 minutes

Platinum Health Challenge Day 7: Meditate for 10 minutes

Can you believe we are already on the last day of week 1 for our #platinumhealthchallenge ? Which means it is almost raffle time! This week’s raffle… a $50 gift card to WholeFoods!

For Day 7 we are back to focusing on a healthy mind… On Monday you did 5 min, now you are ready to level up to 10! Meditate for 10 minutes. 

Again, feel free to meditate using any technique you like, but a basic meditation is outlined for your reference below: 

Sit up tall with your spine straight, either in a chair or on the floor. You could also do a walking meditation if sitting is troublesome for you. Close your eyes or just gaze softly downward. Breathe slowly and fully through your nose. As thoughts go through your mind, return your focus to the sensation of your breathing. Set a timer so you know when you’re done, or try a guided meditation via a meditation app.

Be sure to post all of your challenges for this week by Sunday Feb 23 at 6 pm to qualify for this week’s raffle. The raffle winner will be announced on Monday morning.

How to Win:

  • Raffles include prizes from WholeFoods, ButcherBox, Beautycounter, Squatty Potty, and more!

  • To qualify for the raffles, post evidence of you and/or your family and friends completing the Challenge of the Day on social media.

  • This could be a photo or text on facebook, instagram, or twitter, sharing the original Challenge of the Day post, or commenting on the blog post. Don't have Social Media? Talk to Kristen about how to qualify.

  • Be sure to include the #platinumhealthchallenge so we can find you!

  • To qualify for the Weekly Raffle Drawing, complete 5/7 challenges for the week (Sun - Sat). To qualify for the Grand Prize Raffle complete 13/21 challenges throughout the month.

**Weekly Raffles will be drawn on Sundays. To win you must be able to come by the practice to pickup your prize. We will not be mailing items.**

Health Challenge Day 6: Exercise Outside for 20 min

Platinum Health Challenge Day 6: Get Outside and Walk of Run for 20 minutes

Friday is National Walking the Dog Day so for Day 6 we are challenging you to Get outside to walk/jog/or run for at least 20 minutes. We just checked the weather and it is supposed to be sunny and 55 tomorrow… no excuses!

Don’t have a dog? Grab a friend or walk yourself ;) Check out how to qualify for the raffle prize below!

How to Win:

  • Raffles include prizes from WholeFoods, ButcherBox, Beautycounter, Squatty Potty, and more!

  • To qualify for the raffles, post evidence of you and/or your family and friends completing the Challenge of the Day on social media.

  • This could be a photo or text on facebook, instagram, or twitter, sharing the original Challenge of the Day post, or commenting on the blog post. Don't have Social Media? Talk to Kristen about how to qualify.

  • Be sure to include the #platinumhealthchallenge so we can find you!

  • To qualify for the Weekly Raffle Drawing, complete 5/7 challenges for the week (Sun - Sat). To qualify for the Grand Prize Raffle complete 13/21 challenges throughout the month.

**Weekly Raffles will be drawn on Sundays. To win you must be able to come by the practice to pickup your prize. We will not be mailing items.**

Health Challenge Day 5: Read for 20 minutes

Platinum Health Challenge Day 5: Read for 20 minutes from a book or journal

Platinum Health Challenge Day 5: Read for 20 minutes from a book or journal

For Day 5 your challenge is to Read for 20 minutes, from a book or journal.

The idea here is to make some time for yourself away from your computer and other devices. Instead of reading in a reactionary way from a feed of information that the news, algorithms, and other people put out to you, set aside 20 minutes to read that book or article you have been meaning to get to.

Want the whole family to join in the fun? Feel free to read to/with your kids, partner, or friends.

How to Win:

To qualify to win the raffles, post evidence of you and/or your family and friends completing the Challenge of the Day on social media.

  • This could be a photo or text on facebook, instagram, or twitter, sharing the original Challenge of the Day post, or commenting on the blog post. Don't have Social Media? Talk to Kristen about how to qualify.

  • Be sure to include the #platinumhealthchallenge so we can find you!

To qualify for the Weekly Raffle Drawing, complete 5/7 challenges for the week (Sun - Sat). To qualify for the Grand Prize Raffle complete 13/21 challenges throughout the month.

**Weekly Raffles will be drawn on Sundays. To win you must be able to come by the practice to pickup your prize. We will not be mailing items.**