Going into the new year, it's important to know how your insurance may change. Many plans include a deductible, which is the amount you will have to pay out of pocket before your insurance will start paying. This normally resets on January 1st - if you're not sure if you have a deductible, you can check with your insurance company and find out! Check out this video that explains a little bit more about how deductibles work.
Happy new year, everyone!
Going into the new year, it's important to know how your insurance may change. Many plans include a deductible, which is the amount you will have to pay out of pocket before your insurance will start paying. This normally resets on January 1st - if you're not sure if you have a deductible, you can check with your insurance company and find out! Check out this video that explains a little bit more about how deductibles work.
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We recently learned of an excellent new resource called Bedtime Math, that encourages parents to substitute bedtime stories for math problems. According to a recent University of Chicago study, doing this even twice a week dramatically increased students' math testing scores. It also helped bring parents who felt less comfortable with math up to par with those who indicated that they were more comfortable. The Bedtime Math program has also recently produced an app with a program of questions to use as starting points. Check out all the awesome work they've been doing here. Image from bedtimemath.org.
A recent survey of chiropractic practices shows that many doctors service more than fifty patients a day. This can lead to doctors having to rush to maintain a schedule and struggle to develop a connection with their patients. How does that make us different? On an average day, Dr. Gregory will work with between five and fifteen patients. He devotes his attention to each patient for a longer length of time and dedicates more time to develop a personalized care plan to help each patient feel better and stay better.
Have you started your holiday gift shopping yet?
If you have a hard-to-buy-for relative or friend, give them the gift of health! A gift card for a new patient visit with Dr Gregory is $155. A gift card for a new patient with Taylor or Michael is only $50! To purchase a gift card for chiropractic or massage, call or drop by the office during our business hours. Hey everyone! My name is Brogan, and I'm super excited to say that since Tania is off to do new and excellent things, I will be taking over as the new office manager at RCS. I'm pretty new to Richmond, so feel free to tell me about any places you think I should be checking out. When I'm not here, I'm likely writing or out traveling and exploring. Here is a way to use an exercise ball to help stabilize your lumbar spine, coordinate your glutes and hamstrings, and bring your hamstrings though range of motion. This will also help with foot tracking during forceful activities. Lay on your back with your feet together on the ball. Keep your toes straight up and your knees lined up with your middle toes. Roll the ball towards your butt and back. Repeat. When you are ready for more of a challenge, lift your butt off the floor into a plank position. Tighten your lower abs and tuck your butt to keep your back from arching. Roll the ball towards your butt and back. Repeat. Remember to keep your pelvic floor muscles tight, your abs below your belly button, and your glutes tight. Before my Whole30, I was addicted to sugar in general, and Pepsi specifically. The best way I found to quit soda is to make sure I always have an attractive alternative in the fridge. For me, that is not water. I like water, but if there's soda in the fridge, I will always reach for that first. If you don't live with a soda drinker and can simply not have it in the house, that is great! That's not an option for me, so I have to distract myself with other beverages. During the winter I drink a lot of coffee and tea. Stock up on some flavors you like so you'll always have fun options. During the summer I always have a big pitcher of iced tea in the fridge. Not just iced black tea, but iced mint and other light refreshing teas. I switch it up so I never get tired of them. You can try putting fruit in your teas while they steep to add some sweetness and flavor complexity. My final line of defense (in case I'm lazy and don't want to make tea or coffee) is flavored seltzer water. It's a bubbly soda alternative with no sugar but a bit of yummy fruity flavor. This stuff is just carbonated water and natural flavors. It's cheap at the grocery store. Make sure you read the ingredients, because some brands put in unnecessary junk. I buy Polar brand, which just has those two ingredients. Two thirds of the way through a marathon, many runners begin to complain of pain. My advice is usually to run faster! As your glutes and hamstrings fatigue toward the end of a run, your ankle pronates more due to inward hip rotation which would overstress your posterior tibialis tendon which goes behind your medial ankle to the inside of your arch. The hamstring fatigue lengthens your slowing stride which makes things worse. As your stride lengthens and you slow, you heel strike more and your foot tends to slap sown. In order to prevent toes from slapping you employ the toe extensors and anterior tibialis eccentrically. The toe extensors pass through synovial lined tendon sheaths for lubrication. The synovial sheaths can become inflamed and even swell. If you run faster, you land flatter, so you should try speeding up about 10%. When you fatigue, you should walk until you can run fast with good form. When you are too tired to do that, you should just walk. Running with poor form just trains poor form and fatigues you for the next training session, lengthening recovery time. Running down hill causes more stress on the anterior tibialis and toe extensors as they try to slow your forefoot down at the increased angle. The answer is to lean slightly forward on your ankles and shorten your stride which will have your legs moving faster but less ankle angle. Image courtesy of Sura Nualpradid at FreeDigitalPhotos.net It's Tania here again to give you more tips for your Whole30. I just got back from visiting my family in Victoria, BC, Canada. I asked my aunt about how she keeps healthy. Her snacking method inspired me! She buys a bunch of different veggies, cuts them up, and takes a big baggie to work with her. That way, she has lots of healthy things to snack on all day. If she gets the munchies she won't be tempted to buy an unhealthy treat. Personally, whenever I get lunch at Panera (they have lots of Whole30 friendly salad options - just be careful to read the dressing ingredients on their website when you choose) I am sorely tempted by their pastries. Especially since when you order an entree they always ask, "Would you like a pastry for 99 cents?" I am ashamed to say it's a 50/50 gamble whether I'll say yes or no! I think I'll be much less tempted knowing that I have a healthy snack waiting for me in the mini fridge at work. I'll also be less tempted to go to Target on my lunch break (on the days I pack a lunch) and get a chocolate bar. This is a great time to start this habit. You can take advantage of the last couple of weeks Farmer's Markets are open! Find a market near you. Image courtesy of stockimages at FreeDigitalPhotos.net |
AuthorNelson Gregory, DC: Archives
April 2018
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