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Dr. Clay's Health Blog


How to Have a Keto Thanksgiving

As October has come to a close, many of us are trying to make our Thanksgiving Day plans. This might mean making a trek out of town, or it might mean having family members over to your neck of the woods. No matter which way you slice it, if you're on a ketogenic diet, it can be a real challenge to stick to it. Optimal Health & Wellness Center would like to go over a few foods you can have without sabotaging your results.

Read on for a few items that are still categorized as ketogenic, even though many of these appear commonly on the Thanksgiving dinner table, or are variations of popular classics.

Eat All the Turkey

Eating clean protein is a priority on the ketogenic diet, but so is eating foods high in good fats. That's why you'll want to focus on eating the dark meat, which is higher in fat. Try to get a turkey leg or two for good measure. If you remind everyone that you're on a special diet, you may get a few eye rolls, but, usually, people will give you a break. If you're going to lather that turkey with gravy, make sure that the gravy is sugar free.

Cauliflower Mash

Opt out of mashed potatoes, which are high in starch and carbs. Instead, opt for cauliflower mash and load it up with organic, grass-fed butter. It's delicious!

Low-Carb Pumpkin Cheesecake

You can make some pretty amazing creations with almond flour crust -- and pumpkin cheesecake (complete with cream cheese filling), will be very close to the original and still delicious on its own terms. You also won't have that heavy, carb-overload feeling after your meal.

Try some of these ideas and let us know what you end up creating in the comments! Contact Optimal Health & Wellness Center for more wellness and diet consultation.


3 Reasons You Should Take Up Paddleboarding

Optimal Health & Wellness Center loves hearing about our patients getting after it and living active lives. One outdoor activity we heavily encourage (should the weather permit) is paddleboarding.

If you don't believe us, we'll discuss a few reasons you should get into paddleboarding below.

Optimal Health & Wellness Center is all about providing preventive medicine that will help patients steer clear of injury, which can really throw a spoke in your routine, even your career.

Because You'll Be Outdoors

Just the act of being outside (as long as you don't get overexposed to the sun) can brighten your day, your disposition, and give you crucial health benefits. It's true, studies have shown that outdoor activities like walking in the woods help improve your blood pressure, can boost your mental health, and even decrease your risk of getting cancer.

It's Good for Your Back!

Of course, our chiropractic adjustments often play a huge role in helping maintain your body, but so does exercising. Your back muscles need to stay active -- which will help you avoid injury. Paddleboarding in particular has been shown to activate core stabilizer muscles while engaging the back simultaneously.

Paddleboarding is Fun for the Entire Family

Paddleboarding is one of those all-inclusive activities that you can take the entire family out to enjoy -- well, everyone except the baby. Actually, we're sure there's a way for that, too -- just make sure it's safe. 

If you'd like to know any additional activities that come Optimal Health & Wellness approved, give us a call today. And, if you're experiencing any discomfort in your back, neck, leg, or any sort of headache, contact us today to schedule a consultation. We have an awesome track record of getting our patients back to 100%.


Benefits of Having Good Posture

Optimal Health & Wellness Center aims to provide knowledge and information that can help our patients avoid injury or irritation whenever possible.

A part of your daily routine should be practicing good posture -- which helps your body function better in a variety of ways.

First, we'll get the aesthetics out of the way -- having good posture will make you appear taller and thinner.

Did you also know that, when you engage in unnecessary slouching, your body isn't getting a sufficient amount of oxygen, which can seriously affect your energy levels. This increases your chances of gaining a significant amount of weight. Lower energy levels from poor posture can also make you become more easily fatigued, even in your normal daily activities.

You'll also get the additional benefits from having good posture:

Bones and Joints Stay Properly Aligned
Decreased Abnormal Joint Surface Wear and Tear
Lowers Stress on Ligaments That Hold Joints of Your Spine in Place
Prevents Spine from Becoming Fixed in the Wrong Positions

If you believe you suffer from problems arising from poor posture, contact Optimal Health & Wellness Center today. We are the drug-free solution to your pain and inconveniences that have to do with back pain, neck pain, and a variety of other ailments. Make your appointment today.


A Few Common Causes of Spine Misalignment

Spinal misalignment (also referred to as vertebral subluxations) might consist of irregular mobility or even a seismic shifting of the vertebrae. Optimal Health & Wellness Center would like to remind patients and prospective patients that, when spinal misalignments occur, there are often a wide range of symptoms, some of which you might not even be aware of! Diseases of the spine can present themselves in a variety of forms, ranging from pain, lack of mobility, increased inflammation, herniated discs, and also muscle spasms. There are a number of additional symptoms that can arise from spine misalignment.

So, what exactly causes vertebral subluxations in patients in the first place?

Spine misalignment can be caused by a number of factors, including:

  • General Inactivity
  • Previous or Current Injury
  • Increased Stress
  • Bad Posture
  • Accidents
  • Bad Lifting Techniques
  • Obesity
  • Repetitive Motions at Work
  • Sleeping in the Wrong Position
  • Growth Irregularities
  • Poor Diet

It's always best to try to sleep on your sides -- and make sure to keep both legs angled slightly upwards, towards your chest, and be sure to separate your knees and ankles, preferably with a pillow.

If you find yourself experiencing subluxation or any other sort of coming from your back, neck, or leg, make sure you contact Optimal Health & Wellness Center today. We have a long, reliable track record of getting our valued patients back to active!


Spine-Friendly Activities for the Fall Season

There's still a few more weeks of nice weather for many of us as the fall months start to roll in. Optimal Health & Wellness Center would like to list some activities that will get you outdoors, activities that are also good for your back, neck, and spine!

Read on for a few ways to stay active in the fall without contributing too much wear and tear on your body or compromising your spine health.

Paddle Boarding

Have you ever had an annoying gym rat tell you to "engage your core"? The frustrating part is that they're not wrong. Heading out to the lake, the ocean, or whatever large body of water you're able to in order to do some standup paddleboarding will serve you well. This activity also helps eliminate Low Back Pain. Paddleboarding also engages your core muscle group (hips, lower back, buttocks, abs -- basically, the mid-section of the body).

Rock Climbing

Rock climbing is an activity you can do indoors or outdoors, just make sure you have proper training and a buddy who knows what they're doing. Please always practice the highest standards of safety here. Starting with an indoor facility might be a good idea. When you engage in rock climbing you'll be strengthening your back. Rock climbing is also considered low impact.


We like riding a bicycle (also called cycling). It's another non-weight bearing exercise that is really easy on your back and spine. Riding on roads is better than craggy terrain, of course. Using a stationary bike increases safety and is also something you can do while recovering from an injury.

If you tweak your neck or back while staying active this fall, contact Optimal Health & Wellness Center today for a consultation.



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