Fight The Common Cold with Chiropractic

How many days have your kids or yourself had to miss at school or work due to being sick this year?! It may seem as if every week there is something new going around. How do you better prepare or avoid what everyone else is coming down with? The better question, What’s the best way to maintain your health?

First, let’s dive into how the flu or common cold affects our body.

Flu: Common symptoms may include fever, running nose, joint and muscle pain, throat pain, cough, etc. These symptoms can last 3-5 days. Many individuals experience these symptoms as an annoying occurrence, but there are many cases where it can escalate to pneumonia and become serious. 

Common Cold: Caused by viruses that disturb the throat, nose, sinuses and voice box. The vital key for germs to thrive in that environment is a weak immune system. 

Chiropractic Care helps!

We aren’t saying that chiropractic care is a cure for the common cold or the flu, but we are saying that regular chiropractic care will expand an individual’s natural resistance to them. Having a natural resistance can help overcome viruses much quicker, if you do fall sick. 

A natural resistance is our bodies ability to optimally function when it has no subluxations. When our bodies present a subluxation, this prevents proper nerve flow throughout our body and in turns lowers our natural resistance. 

Other Vital Practices for Prevention of Viruses:

-Quality sleep

-Reducing daily stressors

-Staying hydrated

-Light exercise

Give us a call today for better health! It’s easy to start. (423) 517-7000

Reach Your Health Goals

Photo by Markus Winkler on Unsplash

Health is a crucial aspect of our daily lives that could always use some improvement. Without investing into our well-being and health, our daily aspirations and goals would not be attainable. When health declines, it can possess enough efforts to rob you of the energy needed to achieve these goals. Below are a few tips that can get YOU back in charge of how you feel!

Small Doses of Fuel

Our food is fuel, food like- healthy proteins, fruits and vegetables. Your body feels best when given small doses of fuel throughout the day. Breakfast is a great place to start! Try going to your nearest farmers market to check out the local produce.

Move It Like You Mean It

We are made to move. This doesn’t have to mean cardio every day, it could mean investing time each day to incorporate walking or moving in general. When we don’t move, our bodies and health begin to decline. Aim for exercises or movements that get your heart rate up for 30 minutes a day for about 4 days a week.  

Renew and Be Present

Try taking a quick break after every 90 minutes, even if it only amounts to a one-two minute stretch and deep breathing. It counts at the end of the day. One of the best things we can do is give someone undivided attention. Practice turning your phone off every night at the same time and focus on being more present with your family and friends.  

Challenge your Mind

The human brain works more efficiently if challenged. Try to incorporate something weekly that challenges and feeds your mind. Reading is a great place to start. It is an easy way to learn and grow, as well as learning how to fix a car, learning a new language, and instrument.

Roasted Fall Superfood: Pumpkin Seeds


1/2 cup pumpkin seeds

1 tbsp oil

1 tbsp everything bagel seasoning


How to:

Preheat oven to 350 degrees

Rinse pumpkin seeds and dry. Make sure pumpkin seeds are dried and free of any pumpkin pulp before cooking in oil.

Combine seeds, oil and seasoning in mixing bowl.

Layer seasoned pumpkin seeds on a baking pan that’s been layered with parchment paper and sprayed.

Bake for 15-20 minutes, until crispy. 

Let cool & enjoy!


What exactly is Cryotherapy? In short, it means “cold therapy”. Cryotherapy exposes the body to extremely frigid temps for several minutes at a time to trigger a systemic anti-inflammatory response. This type of cold therapy can be directed to one area or can be opted for the entire body. Localized cryotherapy can be conducted in a multitude of ways, ice massage, ice baths, sprays, ice packs. 

Whole body cryotherapy (WBC) looks like an enclosed chamber (cryosauna) where an individual will stand in and the enclosure surrounds the body. There is an opening at the top for the head. The chamber temps will drop to negative 200-300 degrees Fahrenheit. The cryotherapy experience ranges from 30 seconds to four minutes. During this time the frigid temps lower our skin’s surface temperature and begin stimulating a body response without the side effect of causing tissue damage. So why the hype around this freezing health trend? This trend might seem an odd path towards health, but it’s growing increasingly popular with the list of health benefits. 


Cryotherapy benefits:

Reduced muscle pain

Reduce stress

Reduce migraine symptoms

Improve circulation

Decrease inflammation

Helps mood disorders like anxiety/depression

Numb nerve irritation

Boost metabolism

Lymphatic system drainage

Reduced arthritic pain

Freeze cancer cells (may help low risk tumors)

Helps with dry and itchy skin


The bottom line is that there are many studies that show the health potential for cryotherapy, but it is still fairly new. If considering cryotherapy, reach out to your chiropractor or primary care provider and determine with them if it is safe for you.

Snoozin to Achieve Health Goals

In today’s world we are attached to the hip with technology and juggling endless tasks. It’s easy to place sleep on the back burner of important things needed for your health. Sleep is vital in our health. So how do we cultivate our schedules to allow sleep to move up the ladder of importance? Maybe it’s the perfect time to sleep on it.

Most adults need to aim for around 7-9 hours of sleep per night. Below are a few tips + tricks to hopefully get you snoozin in no time. 

Create a sleep cycle

Our bodies thrive on schedule/cycle/consistency. This means waking up and going to be around the same time every day. This helps our bodies get a better rest. Try to avoid the late afternoon crash nap. 

Restful Environment

Build a sleep sanctuary. Limit screens, lights and anything that can heighten your awake senses. Think blackout curtains, sleep masks, noise machines, cool temp rooms. Trick your mind into believing this bedroom is a sleeping sanctuary and not associated with scrolling your phone, emails, or the latest Netflix binge. 


We knew this one would be here, because we all know regular exercise is beneficial for our bodies. Regular exercise is linked to a more deep-restful sleep. 

Sleep inducing nutrients

Melatonin is a hormone produced by our brain that prepares our bodies for rest. Vitamin D, Magnesium and Selenium.

Classic Deviled Eggs (Paleo + Easter Approved)

Boil eggs for around 10-15 minutes. Once completed, strain and run cold water. It’s usually easiest to peel eggs under running water. Once peeled, begin to cut each egg in half and scoop yolks into a bowl. Set white eggs aside on a platter while you begin egg filling prep. Combine mayonnaise, yolks, mustard, pickle juice and salt. Beat the mixture until smooth.
Scoop or spoon filling back into and set aside egg white. To add an extra fancy touch, try using a piping bag. The final step: Garnish! For the classic deviled eggs this usually consists of additional salt + pepper and paprika.
Ingredients: 6-9 eggs, 2 tbsp mayonnaise, 2 tsp mustard, 2 tsp pickle juice, salt + pepper.

Benefits of Matcha Tea

Matcha is on the rise in popularity with lattes, teas, shots and even desserts. Matcha comes from the camellia sinensis plant. Matcha contains loads of nutrients from the tea leaf. Like other green teas, Matcha contains antioxidants called catechins. It is high in catechin called epigallocatechin gallate. Antioxidants are important because they help stabilize harmful free radicals that can lead to damage in our cells. 

Amongst the antioxidant health benefits matcha also boosts metabolism, calms the mind and helps relax the body, enhances mood, provides selenium, zinc, magnesium, vitamin C and chromium, lowers blood sugar, detoxifies naturally. 

Nutrient                                        Per 1G Matcha

Catechins 105 mg

EGCg 61 mg

Amino Acids 34mg

L-theanine 14.26mg

Caffeine 35mg

Fiber 318 mg

Carbs 447 mg

Vitamin C 1.75mg

Vitamin A 291 units

Potassium 26.6mg

Calories 3

Boosting Fiber in Diet

Are you looking for ways to give your lifestyle a health makeover? Then it’s time to add high-fiber foods to your routine. Eating a diet filled to the brim with fiber is an excellent way to support our digestive system and keep everything running smoothly in our body. Fiber isn’t just all digestive advantages, it also helps lower cholesterol levels, control blood sugar levels, reducing risk of type 2 diabetes, healthier weight and reduced risk of some cancers. 

So how much fiber is enough to reap health benefits? The US dietary guidelines suggest 25 grams per day for women and 38 grams for men. Upping our fiber count for the day doesn’t have to be challenging or painful. Boosting dietary fiber can be easy and tasty! Hello, avocado toast.  

There are two types of fiber foods (soluble and insoluble. Soluble fiber dissolves in water and absorbs water in digestion. Soluble fiber is found in peas, oats, fruits and beans. Insoluble fiber doesn’t dissolve in water or digestion. This type of fiber promotes movement in our digestive tract. It can be found in nuts, veggies, and potatoes.

A few easy ways to boost your fiber:

-Switch to brown rice or quinoa

-Snack on nuts: pecans, walnuts, almonds, cashews

-Don’t peel your potatoes. 

-Make a fruit salad

-Swap fresh garden veggies for chips and other sides


A look at 2021, through our patient’s reviews

In 2021, patients from our Total Health Chiropractic offices sent in an overwhelming number of testimonials about their experiences with chiropractic care in our 7 locations. It has impacted our lives as well as our friends and family!

If you’d like to share your journey with us, please fill out a review on Google. Your journey matters and can have a very real impact on others in search of a solution. Here are a select few of our powerhouse reviews and inspiring stories patients have shared with us. Let’s look at 2021, through our patient’s reviews.


-Fantastic experience! Staff very friendly and accommodating. Pricing is reasonable, especially for someone who doesn’t have insurance. Highly recommended! Added bonus is their sense of humor! -Mission Impawsible

-They have been taking care of me and my hubby for years. When doctors could not find out what was wrong with me after multiple tests and painful test Dr. Justin took me in his office got x-rays and showed me my problems and gave me relief that day. I am so grateful for him and his team I love them all. -Jankeena

-Dr. Phillips and his staff are super nice!! He helped me on my first visit. He explains everything in detail on the ways that he will help you. Price is great!! Totally recommend to anyone and everyone!! -Kim L

-Everyone here is so friendly, and Dr. Phillips does a great job explaining things. I was having a lot of neck and shoulder pain, plus frequent headaches and migraines. I hadn’t been to a chiropractor in over 10 years and wasn’t really sure what results to expect. After a couple of weeks of treatment, I am feeling so much better and having a lot less headaches also. I would definitely recommend them to anyone! -Courtney S

-I was experiencing neck and low back pain for about a month. My back pain got bad enough for me to finally go see about it and I am so glad I did. After just 3 adjustments, my neck pain is 100% gone and my back is feeling so much better already! Thanks Justin and team! -Casey P

-They took me in as a walk in when I was traveling from out of town after straining my back and not only helped me have a pain-free trip, but they were so kind and sweet in there. 10 out of 10 highly recommend! -Justin Mihaly

-Dr. Phillips was super friendly and explained everything very well. If you are uncomfortable with something he’s very understanding and caters to what you as the patient wants which is what a facility like this should do. I 1000% recommend this facility and Dr. Phillips.- Taryn A