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Foam Roll Like a PRO! | Austin Chiropractor | Family Health Chiropractic

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Want to improve flexibility, performance, and reduce injuries? Make best friends with a foam roller! This infographic covers all the essential moves to rock (n' roll) that next workout.  I absolutely love my Foam Roll and use it throughout the day to maintain flexibility.

Austin Chiropractor Recommends Foam Rolling

Foam Roll Like a PRO! | Austin Chiropractor | Family Health Chiropractic2026-04-26T11:13:57-05:00

Heart Disease Seminar | Austin Chiropractor | Family Health Chiropractic

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Heart Disease is the #1 cause of death in this country. Watch this fact filled seminar presented by Austin Chiropractor Dr. Daniel Gonzalez where he dispels common myths of heart disease and explains what you can do to lower cholesterol, blood pressure, avoid strokes and heart attacks and not only save yourself but your family as well.

https://www.familyhealthchiropractic.com/The_High_Cholesterol_Action_Plan
https://www.familyhealthchiropractic.com
http://www.facebook.com/familyhealthchiropractic

Family Health Chiropractic
3736 Bee Cave Road #9
Austin, Texas 78746

Phone 512-347-8881
Fax 512-347-8882

Heart Disease Seminar | Austin Chiropractor | Family Health Chiropractic2026-04-26T11:13:57-05:00

Posture Basics | Austin Chiropractor | Family Health Chiropractic

Posture Basics

Posture is the position in which we hold our bodies while standing, sitting, or lying down.

Good posture is the correct alignment of body parts supported by the right amount of muscle tension against gravity.

Without posture and the muscles that control it, we would simply fall to the ground.

Austin Chiropractor can assist you with proper posture, including recommending exercises to strengthen your core postural muscles.

He or she can also assist you with choosing proper postures during your activities, helping reduce your risk of injury.

Posture Basics | Austin Chiropractor | Family Health Chiropractic2026-04-26T11:13:57-05:00

The Power of Habits | Austin Chiropractor | Family Health Chiropractic

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Humans are incredibly adaptable, brilliant learners.  This means You :)

Advances in neuroscience have discovered that we are not victims and have the  ability to constantly change how our brains work and can actually re-wire ourselves. While this gives us an amazing survival advantage, it also burdens us with unintended consequences: We can be reprogrammed to take pleasure from and crave almost anything (Good or Bad!)

This is no secret to Mainstream Marketeers!  We are literally marketed to death sometimes with processed food, alcohol and even consumer purchasing. Advertisers sow discontent, a kind of an itch that can be scratched only by designer handbags, sweet foods laced with chocolate, or hot videogames — all of which stimulate our pleasure centers, opening the door for addictions.

It's alcohol or nicotine, its the idea of winning big with gambling, feeling good because of shopping, fantasizing with porn, or even social media and its voyeurism that keep us coming back for more? All these activities stimulate the release of brain chemicals that act on networks of nerves to produce experiences of pleasure.

But that's not the entire story. If it were, we'd all become hooked on whatever put a smile on our faces. So, why do some people develop addictions while others don't? Are there clues that indicate how vulnerable an individual might be to addiction and its consequences? Once established, addictions are tough to overcome, so it makes sense to learn about preventive measures as well as complementary treatments to improve the odds of quitting.

  • A young woman walks into a laboratory. Over the past two years, she has transformed almost every aspect of her life. She has quit smoking, run a marathon, and been promoted at work. The patterns inside her brain, neurologists discover, have fundamentally changed.
  • Marketers at Procter & Gamble study videos of people making their beds. They are desperately trying to figure out how to sell a new product called Febreze, on track to be one of the biggest flops in company history. Suddenly, one of them detects a nearly imperceptible pattern—and with a slight shift in advertising, Febreze goes on to earn a billion dollars a year.

12609433In The Power of Habit, award-winning New York Times business reporter Charles Duhigg takes us to the thrilling edge of scientific discoveries that explain why habits exist and how they can be changed. With penetrating intelligence and an ability to distill vast amounts of information into engrossing narratives, Duhigg brings to life a whole new understanding of human nature and its potential for transformation.

At its core, The Power of Habit contains an exhilarating argument: The key to exercising regularly, losing weight, raising exceptional children, becoming more productive, building revolutionary companies and social movements, and achieving success is understanding how habits work.

Habits aren’t destiny. As Charles Duhigg shows, by harnessing this new science, we can transform our businesses, our communities, and our lives.

 

 

The Power of Habits | Austin Chiropractor | Family Health Chiropractic2026-04-26T11:13:57-05:00

MOVE Like a Caveman (woman) | Austin Chiropractor | Family Health Chiropractic

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Don't Just Eat Like a Caveman, MOVE like One!!!

Diets which call for severely limiting carbohydrate won't go away because simply put, they work. That's why the “Paleolithic Diet.” is so popular.  Not only does it help someone to lose weight, but it's actually very similar to detox diets (hence healthy).  Currently promoted by such nutrition experts as Dr. Michael Eades and Dr. Loren Cordain, the diet asks us consume a selection of food supposedly similar caveman ancestors. Basically its a diet high in lean and clean meats (Grassfed is preferred), nuts, and berries.

That said, we need to continue to remind ourselves of the impact that physical activity plays in maintaining a healthy weight. I believe that our ancestor cavemen and women were so “lean and mean” because they were basically starving and yet MOVED a whole lot.  So it's how they lived rather than how they ate.

I always say that our ancestors had to work for food.  They didn't wake up in the morning  to find yogurt and cereal and toast waiting for them in their kitchen or local supermarket.  They had to actually exert a lot of physical energy before eating. An entire day's duration was, occasionally, spent searching for food. For the modern-day American living a mostly sedentary lifestyle, simply eating a carbohydrate-restricted Paleo diet will not make up for the deficit in caloric expenditure.

The comforting truth is that humans can thrive on a host of different diets, including ones featuring lots of carbohydrates. Our species really is a physiological wonder. Throughout history, humans have subsisted as hunter-gatherers, pastoralists, and agriculturalists and have managed to not become excessively rotund or unhealthy. This is because they balanced their eating with physical exertions.

The hunter-gatherer Kung of Botswana” attain about 67% of their energy from plants and consume about 2,100 calories a day. Their average BMI is 19 (normal). The pastoral Quencha of Peru get about 95% of their food from plants and consume about 2,000 calories a day. Their BMI is 21 (normal) . In 2002, Americans received about 77% of their food from plant-based sources and consumed 2,250 calories on average. Our average BMI was 26 (overweight).

There is no dietary silver bullet. Severely restricting essential nutrients from your diet — be they proteins, fats, or carbohydrates — probably isn't a good idea for the long haul. You must learn to balance energy intake with energy expenditure.

A good way to achieve this energy stability may not be by eating like a caveman, but instead moving like one. Americans don't have to gather mushrooms or hunt squirrels with spears, but they can try walking to the grocery store. Or they could go “primal” by pretending they're hunting mammoth while on the treadmill.

Heck, standing instead of sitting burns about fifty more calories per hour. Considering that some Americans spend as many as twelve hours per day on their bottoms, that might be a good place to start.

MOVE Like a Caveman (woman) | Austin Chiropractor | Family Health Chiropractic2026-04-26T11:13:57-05:00

30 Ways to Reduce Stress | Austin Chiropractor | Family Health Chiropractic

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Top 30 Ways to Reduce Stress and Restore Balance

If you’re a living and breathing human being, you’ve undoubtedly experienced stress. It is a natural and unavoidable part of life. Our body’s stress response is actually a benefit since it enables us to recognize and escape stressful situations. Prolonged or chronic stress, however, can be detrimental to our physical and emotional health. If you don’t know how to effectively wind down after having a stressful day or facing a stressful situation, it’s time to get equipped with stress reducing self improvement techniques. Below are 30 ways to quickly reduce stress, thereby restoring balance to your mind and body. You may want to print this list and circle the stress busters that you will use. Nothing beats stress like being prepared to deal with it!

1. Visualization
Close your eyes and enjoy the stress reducing benefits of visualizing. Imagine yourself in the most relaxing place you can think of. A quiet beach, a nature trail, a beautiful island. See yourself there. Feel every pleasing sensation of the environment—a cool breeze, sand between your toes. Allow yourself to stay in this place for at least 10 minutes. You can run barefoot across the sand, relax in a hammock, or drink iced tea while lying in the sun. When you’re ready, come back to the real world feeling relaxed and rejuvenated.

2. Diaphragm breathing
Stressful situations generally lead us to take short, shallow breaths; however, this exasperates the effects of stress on the body. By breathing in deeply, feeling the diaphragm as it expands, you may immediately reduce stress and its side effects.

3. Comedy
There may be no better stress buster in the world than a good hearty laugh. Laughter reduces the levels of stress hormones (cortisol and epinephrine) and increases the level of endorphins.

4. Relaxing massage
Treat yourself to a little pampering. It doesn’t matter if you opt for a professional massage or just have a friend to rub the tension from your neck and shoulders. Either way, it’s unlikely you can remain stressed during the process.

5. Sexual Healing
Because sexual frustration is a major stressor, it’s healthy to have an active sex life. If you’re not currently in a relationship that includes sex, masturbation is a great alternative. Orgasm dramatically increases the “happy chemicals” in your brain, so don’t hesitate to “get busy.”

6. Rock-a-bye
If you’ve ever rocked a baby to sleep, you understand the comforting sensation of rocking back and forth. If you don’t have a rocking chair, a swing in your local park may give the same stress-reducing effect.

7. Pet Therapy
Few things compare to the unconditional love of a pet. Studies show that engaging in activities with pets is helpful for reducing stress and even controlling blood pressure spikes.

8. Vitamin C
Vitamin C helps to prevent spikes in the stress hormone cortisol during stressful situations. Fresh fruit is best, but a glass of orange juice is also a good option.

9. Acupressure
Some of the best stress-reducing acupressure points are in the ears and forehead. Try giving yourself an ear rub, starting by using slight pressure on the ear lobe with your thumb and index finger. Move gently upward then downward to massage the entire ear. A similar technique is to place your thumb directly between your eyebrows. Apply pressure for a few seconds and then slide the thumb across your forehead and over each brow.

10. Lavender
This essential oil has an amazing calming effect. A few drops in the bath tub may be all it takes to increase your level of feel-good brain chemicals and relieve stress.

11. Affirmations
Telling yourself something positive is a wonderful way to take your mind off the things that are stressing you out. Use simple statements like, “All is well in my world” or “I deeply and completely love myself” to remind yourself that you are okay.

12. Go to the gym
These days many gyms have group exercise and Olympic size swimming pools in addition to standard workout equipment. Make use of it! If you usually just get on the treadmill, consider trying for Pilates, Zumba, or water exercises instead. Your stress level will subside as your body gets moving and your mind enjoys doing something new.

13. Music
Studies show that certain types of music are great for relaxing tense muscles and winding down from stressful situations. Make sure to choose tunes that are soft, melodic and soothing. Classical guitar is a personal favorite.

14. Hobbies
Gardening, collecting, fishing, and scrapbooking are a few of the many hobbies that aid in relaxation. The key is to find a hobby that’s enjoyable, thus your focus on it will naturally take your attention off your stress triggers.

15. Volunteering
Many of us feel wonderful when we do volunteer work to help others. As long as it doesn’t turn into an obsessive care-taking situation, helping other people or animals is a great way to reduce stress.

16. Hypnosis
Hypnosis can help you to achieve a deeply relaxed state that you may not be able to reach under normal circumstances. It can also help you to focus on stress busting life goals that you’ve been trying unsuccessfully to apply. If you’re like most people you can’t pay thousands of dollars to have someone hypnotize you, but many do-it-yourself hypnosis programs guarantee instant success.

17. Take a walk
Walking is a wonderful way to trigger the release of endorphins. It’s also a great way to rid yourself of agitating pent up energy that’s left in the body as part of the stress response.

18. Yoga poses
Yoga is a wonderful way to reduce stress; however, some of the poses are extremely difficult for beginners. If you’re feeling stressed, opt for a pose such as the Child’s Pose or the Corpse. These allow the body and mind to relax without the difficulty of stretching into an awkward position.  I often find that people are intimidated by Yoga studios, no worries, you can do it  at home, I recommend Shape Shifter Yoga!

19. Progressive Relaxation/Deep Muscle Relaxation
This method of reducing stress is one of the most powerful. To try it out, get completely comfortable. Now draw in the toes on your right foot. Feel the tension and hold it for about 10 seconds. Slowly release the tension by 50%, then another 50% as you concentrate on the tension flowing away as you relax. Do this one body part at a time with every muscle you can flex, from your feet and thighs to your neck and eyes.

20. Positive journaling
Although writing all of your feelings may be helpful, journaling about the positive aspects of your life is an even more impressive stress reducer. Look back over the course of your day and jot down at least 1 thing that you have to be thankful for. If you can, write 10 or even 20 statements of gratitude each day.

21. Prayer/Spirituality
Even if you don’t believe in God or the concept of prayer, you can opt to relieve stress by turning to a power higher than yourself. A spiritual connection is a wonderful reminder that you aren’t alone to deal with your stressors.

22. Puzzles
Sometimes the best way to relieve stress is to distract yourself. Puzzles are a wonderful way to do this. For the best results, pick a puzzle that has soothing colors or images that feel relaxing.

23. Go for the herbs
Kava Kava, Chamomile, Passionflower and other calming herbs can be ingested in tea form. These should be available at your local health food store.

24. Reduce caffeine
There’s nothing wrong with having a cup of coffee each day, but don’t overdo it. Excessive caffeine can raise your blood pressure and cause undue stress. Drinking water instead of a caffeinated beverage may quickly create a noticeable difference in your body’s stress level.

25. Warm Soak or Bath
Water is one of the most soothing elements for many people. Take at least 15 minutes to simply soak in warm water. The de-stressing effect may be intensified by using scented candles to light the bathroom.

26. Support system
When you’re so stressed out that you can’t seem to handle it by yourself, turn to your support system. This should include people who listen to you without judging and help without taking over.

27. Manicure/Pedicure
Your mind will release it’s responses to stress when you take the time to treat your body nice, so invest in a pampering session. If manicures and pedicures are too expensive in local spas, consider going to a beauty school for the relaxing treatment. By the way, this works wonders for both women and men.

28. Meditation or Chanting
Meditation is one of the most well-known relaxation techniques. If you find it difficult to stop your mind from wondering, guided meditation or chanting may be more effective. Holothink Deep Zen Meditation is my personal favorite.

29. Watch the sunset or gaze at the stars
Nature is something that everyone has access to, so it is a simple way to reduce stress. As you look into the sky to marvel at the magnificence of our world, it’s nearly impossible to maintain a high level of stress.

30. Arts and Crafts
Arts and Crafts may include coloring, drawing, painting, etc. The activity isn’t nearly as important as the time that you’re spending focused on something positive and non-stressful, so choose whatever you enjoy.

 

30 Ways to Reduce Stress | Austin Chiropractor | Family Health Chiropractic2026-04-26T11:13:57-05:00

Low Stomach Acid? | Austin Chiropractic | Family Health Chiropractic

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The Beet Juice Gastric Acid Test:
(source: Ed Bauman, 2009)

Drink 4oz of beet juice once daily for 3 consecutive days. Find a local shop that makes juice fresh on-location or an organic grocery store (it doesn’t have to be fresh). If you can’t access beet juice, you can use raw or even cooked beets for this test. You’ll probably need to eat one large beet to yield equivalent of the red pigment (betalain) in the beet juice. You may dilute the juice slightly with water if you wish. It will be very sweet.

  • Check the color of your urine daily and record if your urine is red, pink or yellow.
  • Check the list below for symptoms you may have experienced in the last 30 days.

If the red color from the beets is passed into your urine, it may indicate a low level of hydrochloric acid. With the right amount of gastric acid, the betalain in the beets would be broken down and not appear in your urine.

beet-juice-gatric-acid-test

Low Stomach Acid? | Austin Chiropractic | Family Health Chiropractic2026-04-26T11:13:57-05:00

Bad Posture? | Austin Chiropractic | Family Health Chiropractic

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Do you have “Silicon Valley Syndrome” or the worst posture ever? 60% of Americans say their health has suffered due to technology or sitting at a desk!  Lumo has created a new device that detects when you're slumping or have bad posture.  Check it out here: Lumo Posture Device.

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Bad Posture? | Austin Chiropractic | Family Health Chiropractic2026-04-26T11:13:57-05:00

Cool Posture Corrector Device | Austin Chiropractic | Family Health Chiropractic

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Whoa….very cool posture device :)

lumo-lift

New Version Just Released! Free Shipping in the US on the Revolutionary LUMOback Posture and Activity Coach!

The device is built on the world’s most sensitive, single sensor algorithmic model for detecting human motion in space, the Lumo Body Technology Platform. This technology enables the Lumo Lift to detect physical activity like steps and calories, and the wearer’s body position and movements.

“There is a massive and growing population of men and women who invest a great deal of time, money and care into making sure they look and feel their very best every day. These are the people who work out, eat well and take steps to further their personal and professional growth,” said Lumo BodyTech Co-Founder and CEO Monisha Perkash. “These big efforts matter, but small changes like pulling your shoulders back, engaging your core and lifting your head can make all the difference in how you present yourself to others. Lumo Lift is the only wearable device that can watch your upper body position and remind you to stand tall and move powerfully throughout the day. Over time this builds both muscle memory and confidence in Lumo Lift wearers.”
“Presenting your most attractive and powerful face to the world starts with how you hold your body,” said Lumo BodyTech Co-Founder and Chief Medical Officer, psychiatrist Charles Wang, M.D. “But it doesn’t end there – how you look and feel depends largely on how you move, One of Lumo Lift’s most powerful features is that it issues real-time vibratory or mobile device feedback reminding wearers to stand up, move around or get into the power position. It also tracks activity trends over time, helping users set and achieve their movement goals.”

Cool Posture Corrector Device | Austin Chiropractic | Family Health Chiropractic2026-04-26T11:13:57-05:00

Enhancing Performance | Austin Chiropractic | Family Health Chiropractic

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Athletes have been benefiting from Chiropractic care for many years; however, it has only recently been receiving attention from the media. Athletes of all types, from the weekend warrior to the world-class athlete, utilize Chiropractic because it is a drug-free way to better health and performance.

Austin Chiropractic adjustments help ensure that the body functions as efficiently as possible, which can maximize healing and recovery from all types of injuries.

“I would estimate that in excess of 90% of all world-class athletes use Chiropractic care to prevent injuries and to increase their performance potential.”
-SEAN ATKINS, Ph D Exercise Physiologist

austin chiropractic

Thirty-one percent of NFL teams use chiropractors in an official capacity as part of their staffs and a full 77 percent of the trainers have referred to a chiropractor for evaluation or treatment. A survey of certified NFL trainers revealed that 100 percent of them agree that players will use chiropractic care without referral from the team medical staff.

The science of Chiropractic is founded on the premise that a proper nerve supply is essential to controlling and regulating the functioning of the human body.

The nervous system controls every activity in the body by sending and receiving nerve messages and is protected by the bones of the spine called vertebrae. When the spine is in its optimal structural position, the nerves are protected and optimal communication exists between the central nervous system and the rest of the body. The vertebra of the spine is susceptible to certain stresses and forces, which can cause them to lose their proper position. These minor misalignments of the spine, which are known as “vertebral subluxations”, cause nerve interference and weaken the entire structure of the spine. Athletic training can often jar and misalign the spinal column, because the spine is at the center of the body. Impact to the legs, feet, head, shoulders and torso often radiates to the spine.

Your Austin Chiropractic doctor can detect and correct vertebral subluxations by physically adjusting the spine. This restores the spine and nervous system to a more optimal level of function, which maximizes the body’s performance and healing potential.

Anyone who engages in athletics can benefit from regular Chiropractic checkups to ensure that their spine is balanced and free from structural stress and subluxations. When the spinal column is brought into balance and alignment, the body’s nervous system and body biomechanics (posture) are maximized.

  • “Changes in the optimal spinal position produce spinal pathologies and loss of function. Spinal pathologies destroy joint reflexes, arc fibers and cause nerve impedance” 
  • “Postural strength and coordination are essential for injury prevention and sports performance” -Thomas Harris, MD The Sports Medicine Guide
  • “Posture affects and moderates every physiological function, from breathing to nervous system function, and despite the considerable evidence that posture affects physiology and function, the significant influence of posture on health is not addressed by most physicians” –American Journal of Pain Management

 

Enhancing Performance | Austin Chiropractic | Family Health Chiropractic2026-04-26T11:13:58-05:00
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