Summer is here! With all the preaching I do as your Chiropractor in the Woodbridge, Dale City VA area about hydration I feel somewhat obligated to give you a few options. Water is the best but if you are outside sweating it is good to replace some electrolytes. You can use Gatorade but here are some DIY sports drinks that aren’t horrible.
Maple Sports Drink
This easy-to-make, maple syrup-flavored recipe is delicious and settles well because it is not acidic, says recipe developer and author Nancy Clark, RD. “When you are working out for more than an hour, enjoy this all-natural sports beverage to energize your workouts,” she says. (If you dig natural syrups, try this molasses recovery shake, too.)
3 3/4 cups cold water
1/4 cup pure maple syrup
1/4 teaspoon salt
Mix all ingredients together in a 1-quart bottle.
Shake well and enjoy!
Yield: 1 quart.
Note: Maple syrup is also a tasty alternative to energy gels. Put some in a small flask and take nips during extended exercise.
“Greaterade”
When the Golden State Warriors decided to ban commercial sports drinks and started making their own with Himalayan sea salt, Chef John of FoodWishes in San Francisco was inspired to try his own—with less sugar. “You can tweak this recipe to create your perfect formula,” he says. (This is how much sodium you really need each day.)
8 cups fresh cold water
3 tablespoons honey, or other sweetener to taste
1/2 teaspoon fine *Himalayan pink salt (mine was coarsely ground, so I used a rounded 1/2 teaspoon), or sea salt (or any pure salt)
3/4 teaspoon calcium magnesium powder (I used NOW Foods Cal-Mag Citrate)
pinch cayenne
3/4 cup freshly squeezed orange juice
2 lemons, juiced
2 limes, juiced
Pour 1 cup of water into a large pot.
Add honey, salt, calcium-magnesium powder, and cayenne.
Place pot over low heat and whisk until ingredients have dissolved.
Remove from heat and allow to return to room temperature.
Add juices to room temperature mixture in pot.
Pour in remaining 7 cups water and whisk until well blended.
It is looking like we are getting some warm weather on a more consistent basis. So that means it is time to find your golf clubs and softball mitt. Just don’t follow my lead on this one. I like to take three or four swings in the front yard than go ok where are my cigars I am ready to play. As your chiropractor in the Woodbridge, Dale City VA area I should give you some really advice.
Anyone who concentrates all their exercise into 1 or 2 intense bouts a week could be considered a weekend warrior. But physicians agree that weekend warriors tend to be men older than 30, especially former competitive athletes who expect their bodies to adapt to—and recover from—activity the same way it did when they were teenagers.
But even people who are not super athletes can suffer injuries if they do intense activities over the course of a day or two, such as a weekend of yard work or cleaning gutters.
The types of injuries that frequently occur for weekend warriors are:
Muscle strains, such as hamstring injuries
Ligament sprains, particularly ankle sprains
Tendonitis in the Achilles tendon and elsewhere
Shin splints
Shoulder or rotator cuff injuries
Nearly all of these types of injuries can be resolved by following the RICE (rest, ice, compression, elevate) protocol. If pain lasts longer than a few weeks or doesn’t improve, make an appointment to see your doctor.
Prevent injuries before they occur
The main trigger for weekend warrior injuries is the abrupt transition from little or no activity to intense bouts of it. Muscles and soft tissues need gradual conditioning to perform at their best.
To prevent this, it’s important to exercise more regularly, if possible. Even if your main period of activity is on the weekends, try to fit in at least 1 or 2 periods of exercise on weekdays.
Build up activity slowly.
If you’ve been inactive for most of the winter or you’re starting training for a marathon in the fall, gradually increase your exercise time and intensity each week.
Warm up.
Before you jump into activity, warm up your muscles with 10 minutes of moderately paced activity like jogging, for example.
Stretch.
After doing a few minutes of light exercise, stretch your major muscle groups, such as your quads and hamstrings, as well as any muscles that will be heavily used during your chosen activity. You can also benefit from using a foam roller before you stretch, which has been shown to increase flexibility and lessen post-exercise pain.
Don’t forget to stretch after you finish exercising too. The findings about the benefits of pre-exercise stretching are mixed, but stretching after exercise has clear benefits for decreasing soreness and helping muscle tissue return to its normal state.
Use proper technique and proper equipment.
It may help to consult a coach, trainer, or physical therapist if you’re new to a sport or piece of equipment.
Find an exercise program.
A class or race training group can help you set a good pace for working toward your exercise goals.
Don’t push through serious pain.
Mild muscle soreness is normal after a workout, but stop exercising if you experience sudden, piercing pain or if you have pain that’s getting steadily worse.
Warmer weather is looking like it is here to stay (minus this weekend’s snow) and we turn the clocks back… So, the excuse list is getting shorter. As your chiropractor in the Woodbridge, Dale City Va area I see lots of patients wanting to get back to exercising. It is always a good idea but you have to be smart about it. Here are some thing to consider before jumping back on the running path.
Question Yourself
What are your goals?
Lose weight… Increase cardio performance… But if you’re of a certain age or have certain cardiovascular risk factors, you may need to see your physician before beginning a program that involves vigorous (as opposed to moderate) aerobic activity.
Something you can do for about 60 minutes. Usually included in the 60 minutes is a slow gradual warm up leading to brisk pace.
Vigorous
Name says it all. Usually after 20 minutes of this type of exercises fatigue starts to set in. Heart rate and breathing significantly increased.
Are you planning to participate in vigorous activities and are a man over 45 or a woman over 55? You should receive a medical exam first. The same is true for individuals of any age with two or more coronary artery disease risk factors. If you’re unsure if this applies to you, check with your physician.
Now the standard questions you need to ask yourself:
A “yes” to any one of the following questions means you should talk with your doctor, by phone or in person, before you start an exercise program. Explain which questions you answered ‘’yes’’ to and the activities you are planning to pursue.
Have you been told that you have a heart condition and should only participate in physical activity recommended by a doctor?
Do you feel pain (or discomfort) in your chest when you do physical activity? When you are not participating in physical activity? While at rest, do you frequently experience fast, irregular heartbeats or very slow beats?
Do you ever become dizzy and lose your balance, or lose consciousness? Have you fallen more than twice in the past year (no matter what the reason
Do you have a bone or joint problem that could worsen as a result of physical activity? Do you have pain in your legs or buttocks when you walk?
Do you take blood pressure or heart medications?
Do you have any cuts or wounds on your feet that don’t seem to heal?
Have you experienced unexplained weight loss in the past six months?
Are you aware of any reason why you should not participate in physical activity?
If you answered “no” to all of these questions, and you passed the first round of questions, you can be reasonably sure that you can safely take part in at least a moderate-intensity physical-activity program.
But again, if you are a man over 45 or a woman over 55 and want to exercise more vigorously, you should check with your physician before getting started.
I see lots of patients who can’t figure out why their heads don’t turn as far as before. One of the big things people notice is backing up their car. All of a sudden, they realize they are turning their entire bodies to safely back up. It happens so slowly we don’t even notice until it is to late. As your Chiropractor in the Woodbridge, Dale City VA area I have some tips to help you.
Maintenance of the neck range of motion is easier than you would think and pretty basic but doing it daily makes a world of difference. One of the main reasons for neck pain is poor posture. So I tell all my patients to try and break up long periods of sitting at the computer. If you get up every 45 minutes or so and do some of these stretches you can help your neck a bunch.
That being said you need to start in a good neutral position so when you do the exercises you aren’t creating another problem. Start with you neck squarely over shoulders with your shoulder relaxed at your side.
Rotations. Sitting or standing, turn your head slowly to the left and then to the right as far as you can, comfortably. Hold each stretch for 10 seconds to 30 seconds.
Shoulder circles. While standing, raise your shoulders straight up, then move them in a circle around, down and back up again. Circle in both directions.
Side stretches. While standing, stretch your neck slowly to the left trying to touch your ear to your shoulder. Repeat on the right side.
Resistance exercises. Place your right hand against your head above your ear and gently press, resisting the movement with your neck. Do the same with your left hand on the other side.
Head lifts. Lie on your back with your knees bent and feet flat on the floor. Lift and lower your head, keeping your shoulders flat on the floor. Next, lie on 1 side and lift your head toward the ceiling. Repeat this movement on your other side and while lying on your stomach. Demonstration of head lifts.
These should help you maintain a pain-free range of motion but seeing your chiropractor on a regular basis will help you maintain alignment and also decrease muscle spasms.
As a chiropractor in the Woodbridge, Dale City VA area low back pain is a very common complaint. Out of the low back pain I would say more than half of the complaints are the SI joints. This is low back pain which is on the right or left side of the back along the pant line. This joint can be injured or cause pain for many different reasons. One of the most common is the piriformis muscle. This is a muscle in your buttock which can spasm and cause sciatic symptoms and SI pain.
Anatomy
The piriformis muscle originates from the anterior (front) part of the sacrum, the part of the spine in the gluteal region, and from the superior margin of the greater sciatic notch (as well as the sacroiliac joint capsule and the sacrotuberous ligament). It exits the pelvis through the greater sciatic foramen to insert on the greater trochanter of the femur. Its tendon often joins with the tendons of the superior gemellus, inferior gemellus, and obturator internus muscles prior to insertion.
The piriformis, pyramidal in shape, lying almost parallel with the posterior margin of the gluteus medius.
It is situated partly within the pelvis against its posterior wall, and partly at the back of the hip-joint.
It arises from the front of the sacrum by three fleshy digitations, attached to the portions of bone between the first, second, third, and fourth anterior sacral foramina, and to the grooves leading from the foramina: a few fibers also arise from the margin of the greater sciatic foramen, and from the anterior surface of the sacrotuberous ligament.
The muscle passes out of the pelvis through the greater sciatic foramen, the upper part of which it fills, and is inserted by a rounded tendon into the upper border of the greater trochanter behind, but often partly blended with, the common tendon of the obturator internus and superior and inferior gemellus muscles.
The piriformis muscle crosses over top of the sciatic muscle and if the muscle spasms it will compress the sciatic nerve and cause pain in to your buttock and leg. Once you have been properly diagnosed by your chiropractor or healthcare provider it is time to start treatment.
Treatment
Now that we know what the piriformis is and how it can cause us pain by compressing the sciatic nerve stretching it is one of the first things you should try. Video
Lie on the back with the legs flat. Pull the affected leg up toward the chest, holding the knee with the hand on the same side of the body and grasping the ankle with the other hand. Trying to lead with the ankle, pull the knee towards the opposite ankle until stretch is felt. Do not force ankle or knee beyond stretch. Hold stretch for 30 seconds, then slowly return to starting position. Aim to complete a set of three stretches.
Lie on the floor with the legs flat. Raise the affected leg and place that foot on the floor outside the opposite knee. Pull the knee of the bent leg directly across the midline of the body using the opposite hand or a towel, if needed, until stretch is felt. Do not force knee beyond stretch or to the floor. Hold stretch for 30 seconds, then slowly return to starting position. Aim to complete a set of three stretches.
Lie on the floor with the affected leg crossed over the other leg at the knees and both legs bent. Gently pull the lower knee up towards the shoulder on the same side of the body until stretch is felt. Hold stretch for 30 seconds, then slowly return to starting position. Aim to complete a set of three stretches.
These stretches work great for after care and between visits but active care may be needed by your chiropractor to help eliminate any other causes of the sciatic compression.
There are several things you can do to prevent back pain. One of the biggest things is core strength. Lots of jobs involve sitting for long periods of time and this can lead to a weakening of the core. Your Woodbridge, Dale City VA chiropractor has a few tips to help you strengthen your core and prevent injury.
Easy to learn and perform, Supermans strengthen the often-neglected lower back, a common source of pain. They also provide a great full-body stretch to finish up your workout.
Lie with stomach on ground, arms extended overhead and legs straight
Raise arms and legs as high as possible and hold for five to 10 seconds; keep arms straight and core tight
Slowly lower and repeat for specified reps
Sets/Reps: 3-4×20
Bird Dogs
Assume all-fours position with back flat; look straight ahead
Slowly raise right arm and left leg and hold for five to 10 seconds; keep core right
Slowly lower and perform on opposite site
Repeat for specified reps
Sets/Reps: 3-4×20 each side
Planks
Assume plank position with elbows under shoulders, back flat and eyes focused on ground
Keep core tight and hold position for specified time
Winter is here which means no on really feels like drinking water. Plus we are surrounded with dry heated air which further dries us out. Hydration is just as important in the winter as the summer. As your chiropractor in the Woodbridge, Dale City VA area I want to give you some tips on staying hydrated in the winter.
Drink!
Good old H2O is critical for rehydrating when the body experiences fluid loss, such as when we sweat. Even though many gyms like to keep pricey sports drinks and protein shakes stocked on their shelves, most of the time, water will do the trick just fine. Shoot to sip seven to 10 ounces of fluid every 10 to 20 minutes during exercise to stay properly hydrated. If you’re working out for longer than an hour or doing a particularly intense exercise (like running a marathon or participating in a tough training session), you will probably need to replace electrolytes too—this is where a sports drink or electrolyte-enhanced water comes in handy. However it’s also important to be wary of overhydration: Too much water can lead to hyponatremia, which is when excess water in our bodies dilutes the sodium content of our blood. “It is most often caused by long duration exercise and either drinking fluid at a rate that is more than fluid losses or only replacing fluid losses with hypotonic fluids like water,” CamelBak hydration advisor, Doug Casa, says.
Sip on sports drinks and coconut water.
When we sweat, we lose electrolytes, which are minerals found in the blood that help to regulate (among other things) the amount of water in the body. Research suggests and sports drinks, such as Powerade and Gatorade, can help prolong exercise and rehydrate our bodies because they contain electrolytes, which plain old water does not. While an ordinary workout may not require electrolyte-replenishing, those participating in longer and more intense periods of exertion, such as running a marathon or going through a particularly intense workout, will benefit from a good dose of electrolytes mid-workout. Not in to sports drinks, or want a more natural alternative? Water-enhancing electrolyte tablets, coconut water, or a homemade sports drink could be potentially effective substitutes.
Turn to fruit.
Many fruits are a great source of both electrolytes and fluids, though the dose of electrolytes can differ from fruit to fruit. Bananas and dates are known for having high levels of the electrolyte potassium, making them a great option for refueling during an intense workout (for example, a long run). To stay hydrated while keeping up electrolytes, it’s important to drink water while munching on fruit (fruit contains some water, but not as much as your water bottle).
Weigh yourself.
Hop on the scale before and after exercise. For each pound lost during activity, drink an additional 16 ounces of fluid. If your body weight change is three percent or more, you may be experiencing significant to serious dehydration. Losing a few pounds of body weight after exercise can put strain on the body and result in uncomfortable side effects like muscle cramps, dizziness, and fatigue. To prevent sweating away the water that keeps us hydrated, have a water bottle at the ready.
Check the toilet.
If you’re taking a mid-set break to hit the loo, check on the color of your urine to make sure you’re staying hydrated. When properly hydrated, urine should be pale yellow in color. Though it may be tricky to keep an eye on it, try to watch the urine stream, since the color of urine will dilute when it hits the toilet water. Store this handy, dandy urine color test in your phone or wallet to make sure your piddle is up to snuff—dark yellow urine may indicate dehydration.
Tame thirst.
Whatever you’re drinking, be it water, juice, or sports drinks, make sure to take a sip or two whenever you feel thirsty. Even if you’re not feeling totally parched, mild thirst is still a sign of impending dehydration.
Pay attention to your muscles.
Lean muscle tissue contains more than 75 percent water, so when the body is short on H2O, muscles are more easily fatigued. “Staying hydrated helps prevent the decline in performance (strength, power, aerobic capacity, anaerobic capacity) during exercise,”Casa says. When your muscles feel too tired to finish a workout, try drinking some water and resting for a bit before getting back at it.
Pinch yourself. (No, really.)
Go ahead, pinch yourself! Skin turgor, which is the skin’s ability to change shape and return to normal (or more simply put, it’s elasticity), is an easy way to check your hydration (though not 100 percent reliable for everyone). Using your pointer finger and thumb, simply pinch the skin on the back of your hand (not too hard!) and hold for a few seconds. When you let go, if the skin takes a while to return to its normal position, you may be dehydrated.
Keep dry mouth at bay.
One of the first signs of dehydration is dry mouth. If your mouth starts feeling like the Sahara, head to the water fountain (or take a sip from your reusable water bottle!). A short water break between sets or during quick breaks from cardio can help stave off exercise-induced dehydration.
Stop if you get the dizzies.
Feeling lightheaded during a workout is a sign of dehydration and a signal to tone it down a notch. Though willpower sometimes makes us want to push ourselves through a few more reps or another mile, feeling dizzy is an indicator that it’s time to hydrate.” Due to the decreased plasma volume with dehydration during exercise,” Casa says, “the heart must work harder to get blood to the working muscles.” When there’s not enough water in blood, both blood volume and blood pressure drop, resulting in dizziness.
Sitting in my Woodbridge, Dale City VA chiropractic battling what ever the hell this bug is I realized at 11 AM I shook the cold. Texting home bragging on my amazing immune system and sending pictures of me walking outside with no jacket laughing. By 4 PM I am laying on the floor clutching the phone trying to muster the strength to dial 911. I noticed when I got home there was very little compassion and I think I heard the word Idiot… By the third day of this routine I had to investigate. There are many reasons but this one made the most sense.
Blame It on Hormones
Research shows that our bodies are on a 24-hour clock called a circadian rhythm. Hormone levels fluctuate, increasing and decreasing within this daily cycle. Cortisol, a hormone made by the adrenal glands, helps regulate blood sugar levels, metabolism, and blood pressure. It also helps the body manage stress.
In addition, cortisol helps your immune system function properly and reduce inflammation. In other words, it helps you fight off infection and sickness.
More cortisol circulates in your blood during the day, which suppresses your immune system. This means that your white blood cells, which are responsible for fighting infections, are less active during the day.
At night, there is less cortisol in your blood. As a result, your white blood cells readily detect and fight infections in your body at this time, provoking the symptoms of the infection to surface, such as fever, congestion, chills, or sweating. Therefore, you feel sicker during the night.
Day versus Night
A couple of other things to consider are the natural differences we experience during the day and at night:
Position of Your Body: Pressure in your body is continually changing. Gravity has a lot to do with how your body adapts and feels. Laying down will always cause your cold or flu symptoms to become worse.
Keeping your body upright can make a world of difference for your congestion and breathing, by helping to drain mucous from your airway. During the day you are naturally more upright, as you go about your routine, while at night you eventually lay down to sleep. Try adding an extra pillow to raise your head higher and promote sinus drainage.
Distractions: Your daily life can be extremely hectic, with little time for yourself. Going from one task to the next doesn’t leave much time to dwell upon your symptoms. At night, however, you tend to wind down and relax, which is when your immune system kicks into gear.
As you have heard many times, the best thing to do when you are sick is to rest. Otherwise, you will be stressing out and elevating your cortisol levels.
Tips to Help You Fight Illness:
Stay hydrated: Drinking fluids is the best thing you can do, along with getting plenty of sleep. Flushing out the infection or bacteria attacking your immune system will help you recover faster.
Be prepared: Having all your essentials near you at night, such as tissues, medicine, and water on your bedside table, will be a lifesaver. Saving your energy and getting the most rest possible will do wonders.
Support your immune system: For your immune system to fight off infection from colds and flu, it needs to be strong. Taking vitamin C, drinking hot tea, and getting plenty of sleep are all things that can help strengthen your immune system.
This recent run of bad weather has even prompted the ACA to issue a back weather alert! As your Chiropractor in the Woodbridge, Dale City VA area I feel the need to forward it.
When snow, ice and frigid weather blast into town, watch out for injuries, advises the American Chiropractic Association (ACA). Winter recreational activities and chores can pose problems for the outdoor enthusiast whose body is not in condition. Winter sports like skating, skiing and sledding can cause painful muscle spasms, strains or tears if you’re out of shape. Even shoveling snow the wrong way, clambering awkwardly over snow banks, slipping on sidewalks and wearing the wrong kinds of clothing can lead to spasms, strains and sprains.
Simply walking outside in the freezing weather without layers of warm clothing can intensify older joint problems and cause a pain. As muscles and blood vessels contract to conserve the body’s heat, the blood supply to extremities is reduced. This lowers the functional capacity of many muscles, particularly among the physically unfit. Preparation for an outdoor winter activity, including conditioning the areas of the body that are most vulnerable, can help you avoid injury and costly health care bills.
Warm Up
Simply put, warming up is essential. When pressed for time, it’s better to shorten the length of your workout and maintain a good warm-up than to skip it and dive right into the workout. You can complete a good warm-up in 15-20 minutes, and it will make your workout more pleasant and safe. ACA suggests that:
Skiing: Do 10 to 15 squats. Stand with your legs shoulder width apart, knees aligned over your feet. Slowly lower your buttocks as you bend your knees over your feet. Stand up straight again. It’s a good idea to wear layers because you may be going from a cold environment (outdoors) to a warm environment (indoors).
Skating: Do several lunges. Take a moderately advanced step with one foot. Let your back knee come down to the floor while keeping your shoulders in position over your hips. Repeat the process with your other foot.
Sledding/tobogganing: Do knee-to-chest stretches to fight compression injuries caused by repetitive bouncing over the snow. While either sitting or lying on your back, pull your knees to your chest and hold for up to 30 seconds.
Don’t forget cool-down stretching for all of these sports. At the bottom of the sledding hill, for instance, before trudging back up, do some more knees-to-chest stretches or repetitive squatting movements to restore flexibility.
Shoveling Snow
Shoveling snow can also wreak havoc on the musculoskeletal system. ACA suggests the following tips for exercise of the snow shoveling variety:
If you must shovel snow, be careful. Listen to weather forecasts so you can rise early and have time to shovel before work.
Layer clothing to keep your muscles warm and flexible.Shoveling can strain “de-conditioned” muscles between your shoulders, in your upper back, lower back,
buttocks and legs. So do some warm-up stretching before you grab that shovel.
When you do shovel, push the snow straight ahead (don’t try to throw it). Walk it to the snow bank. Avoid sudden twisting and turning motions.
Bend your knees to lift when shoveling. Let the muscles of your legs and arms do the work, not your back.
Take frequent rest breaks to take the strain off your muscles. A fatigued body asks for injury.
Stop if you feel chest pain, or get really tired or have shortness of breath. You may need emergency assistance.
Well we made it! Like most of you I am dragging a 2017 spare tire into 2018! Like most of you I will swear to anyone that will listen that I am done with this thing! If I look closely that spare tire is actually the 2010 model! Here are a few easy weight loss tips from your Woodbridge, Dale City VA Chiropractor!
Make veggies the star of your meals
Time to load up on those vegetables. I’m talking at least one to two cups (a cup is the size of a tennis ball) at each meal, even breakfast. In addition to being low in calories, veggies are rich in nutrients and high in both fiber and water. By making them the main component of every meal, you’ll eat fewer calories without sacrificing nutrition, and you’ll still feel full.
For breakfast, scramble a few eggs in extra-virgin olive oil, Italian seasoning, turmeric, and black pepper, with a handful or two of chopped veggies, like spinach, tomatoes, mushrooms, and bell pepper; enjoy with a side of fresh fruit. At lunch, opt for a salad rather than a sandwich or wrap. And whip up dinners comprised of “noodles” or “rice” made from veggies (spiralized, chopped, or shredded) paired with a lean source of protein (like salmon, chicken breast, or lentils) and a healthy fat (such as avocado, nuts, or seeds).
Load up on liquids
If you start your day with coffee, go ahead make it the usual way (even if that includes some sweetener). But limit yourself to just one cup. Then switch to water, or an antioxidant-rich, unsweetened tea (iced or hot); and try to have four 16-ounce servings throughout the course of the day. If you’re craving a little flavor in your water or tea, add fresh mint, basil, ginger root, or a bit of mashed berries.
However, be sure to nix any other drinks that contain sweeteners (even zero-calorie versions) or bubbles. The former may stoke a sweet tooth, or wreak havoc on your appetite, while the latter can leave you bloated. Also take note: To ensure a good night’s sleep, stop drinking any caffeinated tea at least six hours before bed. And cut off all fluids, even water, fairly early in the evening to avoid late night trips to the bathroom.
Streamline your snacks
You should really only snack under two circumstances. The first is when you’re truly, physically hungry (and not just bored or procrastinating or in the habit of nibbling at a certain time of day). The second is when you need some nourishment to tie you over between meals. For example, if you have lunch at noon and dinner isn’t till 7 p.m., a healthy snack can keep your metabolism revved, and help stabilize your blood sugar, insulin, and energy levels to prevent overeating later on.
In lieu of processed foods, like chips or sweetened bars, commit to noshing on something more nutritious. Try a golf ball-sized portion of nuts or seeds along with a tennis ball-sized serving of fruit; or a cup of raw veggies (like sliced red bell pepper and cucumber) paired with hummus or roasted chickpeas.
Make dark chocolate your sweet treat
Over the next month, try this simple experiment that’s helped many of my clients in a major way: Build what I call a “dark chocolate escape” into your day. That means enjoying a few squares of high-quality dark chocolate (with at least 70% cacao) during “you time,” without any distractions. So no laptop, no TV, and no phone.
Research shows that a small, daily dark chocolate indulgence curbs cravings for both sweet and salty foods. This trick can help you resist temptation for other goodies. Having one square after lunch and one after dinner may be a smart way to break up your treat, and keep your sweet and/or salt tooth adequately satisfied.
