Staying Healthy During the Holidays

The holiday season is in full swing and while focusing on your health might be an afterthought below are a few tips for staying healthy this winter. These next few months are filled with holiday cheer but it doesn’t have to mean our waistbands get tighter and our healthy habits slide off track. Let’s refocus and find ways to stay committed to our health goals.

Eat Mindfully & In Moderation

While eating, try to relax and allow yourself to enjoy. Pay close attention to texture, aroma and taste. It may take a few moments for our bodies to register the “I’m full” feeling. Try taking a 10-minute break after your first holiday helping of food before grabbing another plate for seconds. Eating in moderation doesn’t necessarily mean not ever indulging, it just means there are limits. 

Holiday Hydration

Our bodies are made up of 66% water and we need to aim to stay hydrated to maintain this ratio. Water is necessary for many of our bodily functions. Try limiting your intake of high caloric drinks this holiday season and alternate for a glass of water in-between. It’s recommended to drink at least eight 8-ounce glasses of water per day.

Switch up your Holiday Workout

It can be challenging to find time in our holiday schedules for a sweat sesh. By staying motivated, arranging our workouts around our holiday to do list and sticking with it can help. Instead of a 30-minute workout, we scale it down to a 15 minute workout in the morning and a 5-10 minute HITT cardio in the evening. You could also substitute a 10-minute brisk walk into your schedule. Aim for splitting your workout up into more portions throughout the day instead of in one heap of time. 

Track Habits

This is a great time to start health goals for 2020. Add activity trackers, food logs, fitness watches or even a calendar to jot down goals. Tracking progress daily can aid in making more conscious health habits and alert you when something begins to slide. 


Seeing a chiropractor and getting adjusted can help in reducing stress, preventing winter injuries and boosting our bodies and minds. Below are 4 reasons to get adjusted this holiday season.

-Holiday travel: Sitting for extended periods of time, standing in lines, tension from traffic.

-Stress: Holidays cause stress, whether it’s finding the right gift, holiday meals or coordinating family, stress is present. 

-Shopping: Transferring heavy bags in and out of stores to our vehicles can cause strain on our bodies. 

-Cold & flu season: it’s not only the season of holidays and happiness but also sniffles and colds. Try getting adjusted this season to strengthen your immune system and keep your nervous system in check. 

Fall Paleo Pumpkin Juice


-1 cup water

-1/3 cup apricot juice unsweetened

-2 2/3 cups pumpkin puree

-3 cups apple juice unsweetened

-2 tsp pumpkin pie spice

-1 tsp fresh lemon juice

-50 grams coconut sugar


All ingredients to stove top pan and heat on medium heat. whisk until there are zero lumps and consistency is smooth. Bring to boil and reduce to low for 20 minutes. Remove from heat after liquid has had time to deepened in flavor. Add to container and refrigerate for 3 hours. Served chilled!

Welcome and Stay Awhile

Welcome to the launch of the new Brentwood Total Health Chiropractic website and first blog post! I am so excited to share with you MORE of what our Brentwood office has to offer! This blog forum will be a platform to illustrate trendy and crucial chiropractic information, how-to’s/recipes and health & fitness inspiration. I wanted to start by introducing our director and chiropractor of the Brentwood location, Dr. Adam Chladny.

Dr. Adam Chladny is the Director at Total Health Chiropractic’s Brentwood office. He is a Chiropractic Physician with a Certificate of Attainment from the National Board of Chiropractic Examiners. In 2007, Dr. Chladny earned his doctorate degree from Logan College of Chiropractic in St. Louis, Missouri. Dr. Chladny has a passion for working with athletes of all ages to help them achieve their highest level of performance. He also has many years of experience treating whiplash injuries, low back pain, and headaches.

Dr. Chladny, his wife, and their three boys have recently relocated to Tennessee. He enjoys coaching his sons’ sports teams and playing golf. Dr. Chladny believes that with chiropractic care, you can live a healthier, longer, and more fulfilled life.