As the weather cools down and we spend more time indoors, it’s easy to fall into a more sedentary routine. But sitting too much, skipping regular movement, or not staying hydrated can have a bigger impact on your spinal health than you may realize.
Why Movement Matters
Your spine was designed to move! Long hours of sitting cause joints to stiffen, muscles to weaken, and posture to suffer. This creates stress on the spine and nervous system, which makes it harder for your body to adapt and heal.
Stretching Keeps You Flexible
Even just a few minutes of daily stretching improves blood flow, relieves tension, and keeps your spine aligned. Think of stretching as brushing your teeth—it’s a daily habit that prevents bigger problems down the road.
Hydration is Key
Your spinal discs are mostly water. When you’re dehydrated, they lose their cushion and flexibility, which can lead to pain and stiffness. Drinking enough water throughout the day supports both spinal health and overall wellness.
Corrective Chiropractic + Lifestyle = Better Results
Corrective Adjustments restore proper motion and alignment to the spine. But to hold those adjustments longer and truly thrive, your body needs movement, stretching, and hydration working together. It’s the combination of chiropractic care and healthy habits that leads to lasting results and a better lifestyle.
✨ October Challenge:
• Move every 30 minutes (even just standing up counts!) Going for small walks during your day helps your spine a ton by giving it movement.
• Stretch morning and night
• Drink at least half your body weight in ounces of water daily
Your spine—and your whole body—will thank you later!
Breakfast Sandwich Recipe
I am a huge breakfast sandwich fan and mixing it up from time to time! Breakfast and your fuel in the morning is the most important meal. You don’t want your first fuel after not eating for a long period of time to be sugar or coffee or a fast food option or even just carbs in a muffin. Your body wants real food. It is what sets your body up for burning fat or storing fat for the day. It needs a well-rounded breakfast with good carbs, protein and fat.
Ingredients
- 2 slices of classic sandwich bread or pick a fun bagel (sourdough is my favorite option)
- 1 heaping tablespoon of unsalted butter, split up
- 1 creamy slice of cheddar cheese
- 2 hearty slices of ham
- 2-3 eggs, already whisked – you can add a little egg white to 2 eggs to have more protein or mix in cottage cheese with 2 eggs for same purpose
- A sprinkle (1/4 teaspoon) white pepper
- 1/4 teaspoon flaky kosher salt
Instructions
- Drop eggs, kosher salt, and white pepper into a bowl. Whisk them well till everything’s mixed up.
- Toss 1 tablespoon of butter in a big skillet, set to medium. Let it melt.
- Take the last tablespoon of butter. Smear it on one side of both bread pieces, keep them ready.
- Pour your egg mix into the warm skillet. Tilt the pan so the eggs spread out. Lay both bread slices, buttery sides facing up and sides touching, straight onto the eggs.
- Don’t poke the eggs. Let them chill for 5 to 7 minutes. Once they’re set and not liquidy anymore, you’re good.
- Gently turn everything in the skillet so the bread’s now down and eggs are underneath. Only flip when eggs are totally set so it won’t fall apart.
- Rest the cheddar slice on one bread piece, stack on the ham, and flip any extra egg onto the ham side.
- Flip the other bread piece over the ham and cheese. Turn the whole sandwich over and keep cooking another 2 or 3 minutes till the cheese bubbles and outside goes perfectly golden. Eat it warm!
Cowboy Caviar
I also made cowbow caviar with all my garden goodies! I have never added cucmber but it was really good and will keep this recipe for the future! I also never really eat zuchini like this either and it was also suprisingly good in the caviar.
Directions
- In a large bowl, combine beans, chickpeas, cucumber, peppers, onion, zucchini, avocado, and cilantro.
- Whisk together all dressing ingredients until emulsified.
- Pour dressing over the salad and toss gently to coat.
- Chill at least 30 minutes to let flavors meld. Stores 2–3 days in the fridge, but add avocado fresh each time so it doesn’t brown ✨
Ingredients
- 1 ½ cups black beans (cooked, rinsed, drained)
- 1 ½ cups chickpeas (cooked, rinsed, drained)
- 1 large cucumber, diced
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 1 small red onion, finely chopped
- 1 medium zucchini, diced
- 1 avocado, diced (add right before serving)
- ½ cup fresh cilantro, chopped
- I also added Roma tomatoes.
Dressing:
- ⅓ cup olive oil
- Juice of 2 limes
- 2 tbsp fresh lemon juice
- 1–2 cloves garlic, minced
- 1 tsp ground cumin
- ½ tsp oregano
- ½ tsp sea salt (to taste)
- ¼ tsp black pepper
Macros per serving:
Calories: 206, Protein: 7 g, Carbs: 23 g, Fat: 10 g, Fiber: 8 g