Holiday stress? What to do?

Holidays are a tough time of year for most folks, as they try to live up to the commercial/corporate expectations that are so kindly bestowed upon them via assorted media. There is enormous pressure to light up your house so the neighborhood "garden club" approves, to give your kid or significant other a societally acknowledged proper gift. Depending on your role in the family, creating an amazing meal for everyone to enjoy, or vice versa, to stuff yourself to the gills in order to show satisfaction with the prepared meal. I admit that I like all of the not so meaningful stuff that occurs around Christmas and other holiday events. All the stuff reminds me that it is time to rejoice and give thanks, and time to get together with loved ones.

The typical results of holiday stress include weight gain, illness, and depression. People stop doing the normal things that keep them healthy and sane. Exercise routines are forgotten, normal dietary habits fly out the window, and sleep is neglected. Bodies eventually revolt when they are not cared for properly. It is very difficult to keep folks on target with their diets during the holiday season so I attempt to go for two out of three: exercise and sleep. This is not to say that one must keep up their normal workout routine. I try to be realistic and recommend thirty(or more) minutes of moderate exercise at least three(or more) days a week during the holiday season. Moderate exercise is anything that causes you to breathe a little harder than normal, and perhaps break a light sweat midway through. This moderate level and amount of exercise will be very helpful in getting adequate amounts of quality sleep. Exercise and sleep are both very useful in dealing with stress and in the maintenance of our immune system.

For those whose bodies have revolted, it is time to be adjusted by your chiropractor. The chiropractic adjustment is a wonderful tool for stress reduction and for the promotion of healing. When your nervous system operates optimally, your body can most effectively reach its health potential. All your systems, including immune, operate more optimally. Getting adjusted and staying well adjusted is a great way to bring in the New Year!

Merry Christmas and Happy Holidays! Dr. Russell

Race Resume/Highlights

2004 Sandman Sprint 3rd Clydesdale(no swim)
2005 Breezy Point Sprint 1st Clydesdale
2005 Nissan Xterra East Champ 1st Clydesdale
2005 Diamondman Half 2nd Clydesdale 4:56
2006 Disney Half 4:47 qualified for 70.3 Champs
2006 Timberman Half 4:48 1st Clydesdale
2006 Sandman 1st M30-34
2006 Clearwater 70.3 4:36
2007 Sandman 5th overall
2007 Nation's Tri 2:01 5th elite
2008 White Lake Half 4:38
2009 White Lake Half 4:30 10th overall(led off bike into T2)
2010 RnR Arizona Marathon 3:13 qual for Boston
2010 Appalachian Power Sprint 1st overall
2010 Eagleman Half 4:56
2010 Breezy Point 4th overall(led off bike)
2010 Charlottesville Olympic 3rd overall
2010 Sandman 3rd overall(led off bike)
2010 Big Lick Olympic 4th overall(led off bike)
2010 Beach 2 Battleship Half 4:42 1st age group/8th overall
2011 Boston Marathon finisher
2011 Kinetic Half 4:35
2011 Ironman CDA 10:37
2011 Sandman 2nd overall(no swim)
2011 Austin 70.3 4:43... 10 half ironmans all under 5 hours
2012 Virginia Duathlon 2nd Age Group
2012 Rumpass in Bumpass Sprint triathlon 3rd Overall
2012 Kinetic Sprint triathlon 1st age group
2012 Breezy Point Sprint triathlon Overall 1st!!!
2012 Lifetime Fitness Minneapolis Olympic Triathlon 2:09
2012 Allen Stone Run Swim Run 3rd Overall (led swim)
2012 Sandman Triathlon Overall 1st!!! led race wire to wire

Triathlon and baby

Those of you who know me, know that I like to exercise. Specifically, I like to swim, bike and run with an occasional surf outing if the waves are up or if I'm in California with my brother. Lately, many folks in my many life circles have begun to talk of times when my life will no longer be my own, and my time spent exercising will diminish. My life will, like the earth, begin to revolve around a bright object known as "baby." There is not a name yet for this "baby" but it has been determined that it is male and it has large feet like its father.

Baby "Big Foot" Russell at 20 weeks

Kidding aside, I am excited to be a dad and to become wonderful parents with my wife Tiffany. We plan on continuing an active, healthy lifestyle and having any children, we have, be a part of that lifestyle. I grew up with two active parents who taught me that exercise is an essential part of maintaining a positive physical, mental, and emotional well being (YMCA motto I think).

Dr. Russell surfs Croatan with brother Clayton during ECSC.

Often in practice, patients tell me they are too busy to get any physical exercise, due to jobs and more frequently kids. I have read research that kids these days spend countless hours in front of digital babysitters, ie TVs, computers, video games... Those hours are optimal times to get the family outside. Kids and parents alike will benefit from as little as 30 minutes of daily exercise. Walking briskly is sufficient; running is not necessary for everyone. Riding a bike can be even better, for those with joint issues, due to the lack of impact. It is proven that people sleep better after exercising, and their metabolisms and overall body processes normalize. Amazingly, exercise reduces pain in people with osteoarthritis. Exercising can clear the body of many stresses, freeing the mind and reducing the physical effects of stress. Point being, quit making excuses! There are too many positive reasons to get out and do something active. It will be good for you and your kid(s) and will leave a legacy of healthy living for the next generation.

Dr. Derek and his wife Tiffany reveal the gender of the baby to family and friends.

Pregnancy and Death

A morbid title I know, but these are two very real things that any practicing doctor experiences throughout his career. The excitement of patients' pregnancies, and subsequently the miracle of birth. The sadness of loss when a person passes away, whether naturally or tragically. I am a celebrator of life whether the former or the latter. I admit I have never been much of a mourner. I do get sad when memories of a friend, patient and/or loved one pops into my head, but I do not dwell on the loss, rather I try to remember all the good times I spent with that person. As a chiropractor, I would like to think that the care I provided enriched the lives of those patients that are no longer among us. In fact I know it did, and I suppose I get some comfort in that. Maximizing someone's health potential is awesome, especially when I am able to see the lifestyle changes that occur. I've had patients that could not enjoy a night out at dinner and/or the movies due to various reasons... too far to walk, too much stimulus causing severe headaches, no money because of inability to work. Chiropractic care and the body's ability to heal have helped those folks regain their health so that they could once again walk comfortably, live without headaches, or go back to work. It's awesome to be part of that.

I get especially excited about new pregnancies in my practice. I have always loved babies and kids, and now I get to care for them pre and post birth. Caring for expectant mothers is great. With chiropractic care, they are more comfortable and active throughout their pregnancies and typically have easier, shorter labor and delivery. I can't count how many mothers have said they regret not having chiropractic during their first pregnancy. They see how wonderful and different it is being under chiropractic care while pregnant. They even comment on how the unborn baby seems to get excited after a gentle chiropractic adjustment. Newborns are especially fun to work with because their little bodies are just beginning to function on their own. Assisting in keeping their nervous systems functioning at 100% is a joy, as I get calls from parents recalling the miraculous changes that occurred shortly after leaving my practice. Babies that are colicky have become "poop machines" or babies with torticollis are now turning their heads normally to nurse. It's really cool to be a part of that.

Ironman recap

Where the heck is Coeur D'Alene, Idaho? Up by Spokane that is, or in the skinny upper part of its state. Anyway, they had a record snowpack this year so the melting snow/ice provided for a late spring and colder than normal lake temps. Regardless, I had some allergies and numb hands and feet to deal with. I dealt with the former by getting adjusted by a chiro at the expo, upping my water intake, and using some AMA approved "stuff". The air temps were fantastic though, averaging in the mid 70's during our stay, and there isn't much humidity so I was a happy racer.
You begin the swim with 2700 of your closest triathlon friends(100+ of which were pulled out of the water with hypothermia, even with a wetsuit on) and chop your way around 1.2 miles of buoys, which you repeat once after running onto the beach and over a timing mat. I was in a groove on the first lap, swimming 27 minutes relaxed, but got numb and tight on the second lap, swimming 29 minutes, and getting caught by the fastest women's swimmer. Out of the water, the folks were eager to help pull off your wetsuit, however my folks pulled different directions and my hamstring cramped up. I lay there momentarily until it subsided, and then ran off to find my bike gear and get changed.
Onto the bike, I couldn't feel my feet but quickly started tapping out a solid cadence and found a rhythm. I had a great first 56 miles of rollers and hills, coming through in 2:36, but then an IT band issue started to affect my left knee and I was left with one leg to power up the remaining lap's inclines. I chalk this up to not enough massage work, improper gearing, and a need to change my seat tilt a bit, easy to correct. Additionally, for anyone looking to do this race, make sure you have a 39 small chain ring or smaller. I ride a 54/42 crankset, and the 42 is a little too much for these hills, as I was not able to spin comfortably with a 25 rear cassette ring. I finished the second lap in 2:48, which was ok with one climbing leg but not my goal. I did nail my nutrition on the bike so I figured the run would go fine.
The run started out well, finding a comfortable pace of 8:30ish, and continuing to stay hydrated and fed. The gels started to not go down too well, and I hit a GI distress point on the way back to town on the first of two laps. I tried to force the gels down until mile 14, when I had to walk/jog/walk a few miles until I discovered a miraculous thing called Cola. Having lived in Atlanta near the Coca Cola Bottling Company, I am ashamed that it took me so long to drink the famous Cola during my race. The sugar and caffeine picked me up and I flew the last 7-8 miles, finishing in a faster pace than I had gone all day. I passed racer after struggling racer in those last miles to finish in 10:37, which I feel is a respectable beginning to my Ironman experience. My awesome wife Tiffany, of now 5 years, was waiting for me at the finish in the VIP tent, so I was excited to lean on her and tell her how happy I was the day was over and how I would never ever do another Ironman. Two hours later, I was dissecting my race and planning out how I would fix my issues for future Ironman races, c'est la vie pour un Ironman!

Rolling with the punches

If you've read some of my other posts, it is obvious that I am an avid athlete and fitness supporter. Many times, something that occurs in sports or fitness relates perfectly to normal life. That is why so many sports cliches exist and are used for everyday purposes. "Go the distance" or "finish the race" are two used for non-sporting circumstances. My purpose today is to relate goal setting/adjusting from a sports perspective to our everyday lives.
This past weekend, the Breezy Point Triathlon was cancelled due to weather. Many people had trained for this event, as it was a major goal for some to complete a triathlon for the first time. There were some that wanted to set a personal best time. The cancellation was probably a major letdown for all of these folks. There is probably a lot of "what do I do now?" going on. For veteran racers, this has probably happened before where an injury, weather, or life in general has prevented them from doing their goal race. One thing I have learned is that you have to look forward and "roll with the punches." Unless a major injury or health problem has occured/developed, there are many other opportunities to test or prove oneself. Look for another event that is coming soon, as your fitness/health will not deteriorate as long as you maintain it. Secondly, the race/goal event is only part of the experience. The training and fitness/health development is the important part, improving your health and learning your own limits. Focusing on these factors will allow you to move forward positively. We must learn from our past, but not dwell on it. Life is always going to "throw you a curveball" along the way, so learn how to move past these times.
Many patients I work with have had major "curveballs" thrown at them. These negative experiences(job loss, divorce, etc...) tear these folks up both emotionally and physically as the stress mounts. I do my best, as a chiropractor/health care provider, to make them physically comfortable as they are dealing with these life events. I am not a counselor, but I would hope that these people would take time to try to look forward, so they can distance themselves from these negative events. If they continue being caught up in the negative swirl, they will not be able to get healthy, and this is a problem. I try to focus my patients on positive outcomes, helping them find a possible outlet to focus their energies. As I said before, fitness is one of my favorites as great health gains can be achieved through improved fitness. At the same time, exercise is a great stress modulator/mediator.
So try not to let these negative events keep you down, "get back in the game" and find something else positive to focus yourself on.

Protect your ears and feet this summer!

Why does a chiropractor concern himself with ears and feet? Well, I'll tell you.
First, ears are something I see the back of all day as patients lie down on my adjusting table. The ears are one of those areas that people neglect, and I often catch lesions developing early. Many of my patients have had to get early pre-cancerous spots removed and the ears are a frequent removal sight. The ears are hard to see in the mirror because they are on the side of the head, sometimes elsewhere depending on the shape of your dome. Ears stick out even when a hat is worn. Sun hits the ears all the time and due to this, many people will develop skin lesions on the ears over time. Protect yourself all the time, but especially this summer, with a little sunscreen on the ears. Avoid future problems with a little prevention. While you're at it, apply some on your nose and cheekbones if not your whole face. These are areas that are always exposed to harmful rays.
Second, feet are frequent victims of summer abuse as people take off their regular shoes and either don some sandals or go barefoot. I do not have a problem with this, but I do have some suggestions. The feet are typically weak due to a winter of being stuck in supportive shoes. Based on this weakness, spend the first couple of warmer weekends strengthening the feet. Instead of endless hours spent barefoot or in sandals, alternate between supportive footwear and less supportive versions or nothing at all. Lately, sandal manufacturers have stepped up their support technology, so if you can find a nice pair that have some arch support, spend the extra money on those and protect your feet. Going barefoot will strengthen your feet, but start off in shorter spurts so that your feet adapt to not having support versus going a whole weekend without shoes and injuring yourself.
As a chiropractor, I adjust feet and ankles all the time due to biomechanical problems people develop due to injuries, bad shoes, etc... The feet and ankles support the entire body so if they are out of whack, the rest of you will not move normally and problems will occur. So, support your feet and protect them so that the rest of your body will be supported properly and you'll have a great summer.

Time to heal?

This topic is a tough one for many. How long until normal activities are resumed? I care for many athletes and/or physical people that get a lot of enjoyment from their respective activities, whether it be gardening or running. It is very difficult, being an active person, to tell someone that they need to take a break from their favorite physical activity, especially if they earn a living doing it. I have an extremely hard time slowing down when I am personally injured, but one learns after several injuries that it is essential to take time easy or completely off from particular activities to ensure that injuries heal properly. Also, to ensure that new injuries are not created due to compensations created by working around current injuries.

I use a 90 day rule... your body will heal and regenerate tissues over a period of 90 days. There are many stages of healing that occur during this time. The initial period should be a time of zero or low activity, depending on injury severity. Modern rehab protocols are pushing for light activity, soon after injury, to ensure that tissues such as ligaments or muscles heal in a proper alignment. Scar tissue is hard to rid oneself of, especially if it is not in the same alignment as the original fibers it is filling in for. Light activity, depending on the injury, could be as simple as flexing/extending one's knee while lying facing down. As healing begins, activity might progress to easy walking or pedaling a bike. Trying to rush back quickly from injury will only prolong the healing process, which can be very frustrating.

The gist of injury recovery is listen to your health practitioner, give your body to mend, and don't rush the healing process because ample time is needed for your body to recover.

As a chiropractor, I aim to re-align bony joints and restore normal mechanics. By doing this, normal nervous system function is restored to the affected areas so that normal information flow is re-connected allowing the affected areas to heal properly. I also make recommendations for home therapy, such as proper icing and/or compression, stretching and/or strengthening. My recommendations compliment my in office adjustments to ensure your injuries heal properly so that you can come back stronger and more balanced than ever.

Boston Marathon here we come

Some of you may know that Tiffany and I like to run and bike, among other outdoors activities. We ran our first marathon January, 2010 in Arizona. We ran it thinking we might race the Ironman Arizona in November, 2010 so some marathon experience would help. Ironman did not happen, but we both qualified to run the storied Boston Marathon on April 18, 2011. We initially did not plan to run it, but were encouraged by many and guilted by some to sign up and go for it. We do not plan to "race" it, but rather we will run it together and try to take in the history and the sights along the route. Currently, the weather is calling for a 20+ mph tailwind for the race, as it begins outside of and finishes in the downtown. This wind will help blow us along for 26.2 hilly miles. We are excited to fly up as we are staying by the finish line with our good friend Kim C. who recently moved up there for work. We might take in a Red Sox game and we'll definitely try some of the local restaurants. As the qualification standards become more difficult after this year, I am relieved to have been accepted this year. Tiffany had no problem obliterating her standard, whereas I just squeaked by so future participation would be a huge challenge. Hopefully we'll get some good photos, as well as some good stories and observations that we'll be happy to share. Tiffany's one concern is getting some Boston Marathon apparel in royal blue and gold. This year the colors are neon green and black, which she is very unhappy about. Part of her race mantra is it is more fun to look fast than to be fast. I say she accomplishes both.

Ergonomics 101: New seating for Susan!

Susan, our front desk receptionist, is going to be super happy on Monday when she shows up to work and has a fancy ergonomic chair! We picked up a great chair at a great price from the awesome folks at GovSolutions, Inc. today.  If you are a person who would like to maintain ergonomic seating while working at the computer workstation, then you should be considering the following instructions:

• Ensure that your hands, wrists, and forearms are in a row, straight, and almost parallel to the floor.
• Ensure that your head and torso are in-line with head slightly bent forward, facing towards the front, and balanced.
• Ensure that your shoulders are at ease with upper arms hanging normally at the sides of your body.
• Ensure that your elbows are close to your body and bent between 90 and 110 degrees. 
• While leaning back or sitting in a vertical position, ensure that your back is supported fully with firm hold on the lumbosacral area.
• Your seat should be well padded in order to support your hips and thighs.
• Ensure that your knees and hips are in almost the same height with your feet slightly forward.
•  The feet should be either supported by a footrest or should be relaxing on the floor.

Dropping the chair off on the weekend!

Proper seating = healthy spine and nervous system!

Family Fridays at Nimmo Wellness

You can tell that it is almost springtime around the office. Thanks to patient Wendy S. for bringing in the great daffodil bouquet this morning. The cherry blossom trees out front are also starting to bud.

Every day is a great day in the office, but on Fridays are especially fun. I call it Family Friday because I not only take care of patients but I also take care of the people I love the most- mom, dad, wife.  My wife Tiffany comes in for her weekly adjustment after swimming at the Princess Anne rec center (check out the Tie Dye 5K Run/Walk for the Arts poster in the background, she is coordinating the run on April 2, early bird pricing expires March 15). She has had some slight knee pain in the last few days. The rotation of her hips was affecting her knee causing torque on her femur. I adjusted her hips and unlocked her tibia where it had rotated. I also adjusted her ankle, relieving stress on that side of the body so nerves could function properly. Finally I gently released tension from the iliotibial band to get it to relax. We both have major workouts scheduled for this weekend in preparation for Boston Marathon so operating at 100% is important to us both.

On a side note, I also liked this Friday in particular because my North Carolina Tarheels just beat Miami in the ACC tournament. Go Heels! Have a great weekend everyone!

Drink more water?

This topic should be more frequently discussed in my office, as most people are underhydrated. When I do recommend drinking more water, most folks say they already do drink enough; however the water is often in a mixed form such as tea, lemonade, etc... The desired effects aren't as readily received when water is mixed. Pure, un-carbonated, un-compromised water is the best. There are many water treatment systems that claim to be the best, backed up by numerous studies which contradict each other. I rely on spring water or tap water(some think tap is "gross"). My wife and I exercise more than the average person so we consume much more water, than the daily norms, to make up for the amount we lose through sweating. It is recommended that the average person, daily, drink a number of fluid ounces equal to the number which is half of his/her body weight number in pounds. For example, if John Smith weighs 200 pounds, he should drink 100 fluid ounces of water a day. If Jill Smith weighs 140, she should drink 70 fl oz.
There are many potential, positive effects of adequate hydration:
1) Decreased appetite is a huge positive considering we live in an age where obesity is at an all time high. Dehydration creates a false sense of hunger, so increasing hydration or drinking more water will suppress the appetite.
2) Decreased inflammation is another huge positive due to the harmful effects of inflammation throughout the body. Many diseases and problems throughout the body are due largely to inflammation. Drinking more water raises the body's pH, making the body more alkaline, thereby reducing inflammation.
3) Decreased headaches for those who suffer them is another great by-product of staying properly hydrated. Headaches are often due to or triggered by dehydration.
4) Athletic performance is greatly enhanced by proper hydration. Mental acuity and muscle responsiveness are directly related to hydration. How many times have you seen a professional or high level athlete carted off the field due to cramping and dehydration? Frequently.

There are numerous other positive effects of staying properly hydrated, but for now, the main point here is to encourage everyone to drink more water and stay hydrated. You'll be amazed at the wonderful changes your body will provide when properly hydrated.
DRINK MORE WATER!

Who adjusts me?

I get this question a lot and I have two answers... Drs. Joe and Pete, depending on where I am and what day of the week it happens to be.  I get adjustments weekly.  Practicing what I preach is something I take seriously.  Adjusting patients all week is physically demanding as well as emotionally, due to the personal connection that develops between doctor and patient.  I have several NFL size patients, 300 plus pounds, that require me to be in tip top shape for their adjustments.  I also exercise pretty intensely, training for triathlon, and then I help take care of my home.  All of this leaves my body in need of some fine tuning.  Were it not for adjustments that I receive, I would be headed down a path to self-destruction.
Weekly adjustments keep me tuned for optimal health, my nervous system firing on all cylinders ( I love car analogies!)  They also keep me prepared to meet the next challenge, as I am more confident knowing my body is balanced and strong.  I honestly can not imagine not getting adjusted, I was a frequently injured mess before Chiropractic became an integral part of my life.  Thank God that at age 23, I followed a path to seek out chiropractic care and then receive it, study it and make it my profession.
I love seeing the joy in people when they are free of the needless ill effects of being subluxated (vertebral misalignment causing nerve interference, muscular imbalance, etc...).  Folks' true personalities emerge when the fog of symptoms lifts and they can enjoy being alive and more well.  I too share that joy when I get adjusted and feel like a million bucks!

You're probably not lifting properly

I frequently get a snicker when I go to pick out my dumbbells these days. I'm reaching for the smaller end of the weight range, compared to what I used to grab. But I am still using the same form that I used when I first learned proper lifting technique. When I arrived at UNC, we were signed up to meet with the strength trainer who worked with all the varsity athletes. He told us to forget what we had learned previously because it was probably wrong. He taught us slow, steady movements with emphasis on breathing and posture. Form trumped max pounds lifted. Strength was not necessarily measured in how much you can bench press, but in how much you can bench press with proper form. Many a stud was put to shame when forced to lift properly. It is very easy to compensate when lifting improperly, because untargeted muscles are recruited to help out, thereby increasing the amount lifted. Additionally, and I witness this at the local fitness centers, improper lifting techniques such as swinging weight aids in lifting more pounds. Improper form creates unnatural imbalances throughout the musculoskeletal system(bad posture for example), increases risk of injury, and does not train the nervous system. The nervous system is ultimately responsible for firing the muscles, so this system must be properly trained to achieve optimal results.

This training of the nervous system is where "slow and steady" lifting comes into play. The goal is not to tear the muscle down, the goal is to get as many neuromuscular units recruited to achieve the lift. Have you seen the Olympics when the really small weightlifters lift ridiculous weights? Neuromuscular recruitment is optimized in these athletes. A smaller muscled person can lift more or as much as a larger muscled person if that smaller muscled person has greater neuromuscular recruitment. This "slow and steady" lifting is better and safer, which is why any person including the elderly can do it. The key is to start light and get your form right. A good, well-schooled trainer can help with this. If your trainer keeps emphasizing going heavier, and doesn't emphasize good form, Run!

Take a day off from exercise?

Relaxing with Smokey

I know what you're thinking... Doc, you're the one who is always asking: "what are you doing currently for fitness?" I am a huge believer in daily exercise, whether it is walking the dog or training for a marathon. But I also strongly believe in taking time off if you are exercising intensely day after day. Most folks I speak to seem to think that it is the exercise that makes them fitter, stronger, faster, etc... What they don't realize is that exercise is merely a stimulus to the body, from which the body learns and adapts. It is this adaptation that makes the body fitter, and it is during times of rest that we best adapt.

Rest includes sleep, but also times when we are awake but not putting strain on the body. Obviously, what is restful for some might not be the same for others. My wife and I might go for a long beach cruiser ride on a rest day, whereas someone else might consider that same ride a good day of exercise. It is all relative to what you typically do for your exercise regimen, so don't compare yourself to others when it comes to rest. You must determine what is restful for you, not for your neighbor. Additionally, there are some who benefit greatly from more rest than others might need. I see this a lot in my high school athletes and also in my fellow triathletes. Folks get dead set on following a training plan, or staying with the group, and they neglect their bodies' warning signs of overtraining. Signs such as irritability, inability to sleep well, pain and excessive soreness that don't go away, etc... Without getting too much more technical, I follow the simple rule of thumb which is when in doubt and/or abnormal discomfort, take an easy day or better yet take a day off and REST! You'll recover and be more motivated and ready to get back at it the following day. Good luck!

Almond Meal: The Secret Ingredient to Enjoying Breakfast Again!

If you think oatmeal is boring, you have not discovered the joy of this incredibly healthy breakfast choice. Seriously, what I'm about to tell you will change your life. The Russells eat oatmeal every morning and never tire of it. Even on road trips, camping or on race day, we are eating our amazing oatmeal concoction. Here's the recipe (and it is super healthy, don't tell your kids):

• Slow Cook Oatmeal (not the quick 1-minute) cooked to your liking
• spoonful of Trader Joe's Just Almond Meal (this is the magic ingredient)
• small spoonful of brown sugar (don't go crazy here)
• small sprinkle of flaxseed (we use organic Spectrum Essentials)
• light sprinkle of cinnamon on top
• raisins (optional)

Why are we addicted to this recipe? Mix it all up, and you will think you are eating a cookie right out of the oven (well, a cookie filled with protein, Omega-3s, lignans and good ol' fiber). You will need to experiment with the "spoonful amount"s over time (since we eyeball everything). Serve with fresh-squeezed OJ, a small cup of coffee (black) and start your workday feeling like a million bucks. Eat a banana and a hard-boiled egg on the side if you would like to. If you are going to exercise, wait two hours so you can digest properly! Enjoy!

Welcome to a Chiropractic-Friendly Lifestyle!

Welcome to Nimmo Wellness "After Hours!" Dr. Derek D. Russell, chiropractor and owner of Nimmo Wellness in Virginia Beach, shows how a chiropractic lifestyle stretches far beyond adjustments; chiropractic changes how you and your family function at home, work and socially. We're sharing case stories, tips for success, musings from his wife, and why they do things the way they do! Stay tuned for regular postings!