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Easy Tips For Keeping Staying Healthy for Back-to-School

All over middle Tennessee schools are rolling back into session. With the excitement and hustle of the new school year, Healing Hands Chiropractic wanted to offer our beloved patients some tips on how to stay healthy this time of year!

Read on for some of our favorite ways to stay emotionally and physically healthy as activities ramp up, and the academic year begins!

Easy Tips for Staying Healthy for Back to School

1. Eat a nutritious breakfast.

While this seems like a simple, no-brainer, we all know that mornings can get pretty hectic. Trying to get everyone ready, fed, and out the door often feels like a whirlwind.

Taking the time to make a real breakfast can have a great impact on learning and development for both adults and kids. Focus on protein-rich foods to kickstart the metabolism and get the brain firing for the day.

Need some breakfast ideas? Try these out:

  • Scrambled eggs with fruit
  • Greek yogurt with granola or fruit and diced nuts
  • Turkey sausage and fresh fruit smoothies

2. Get adjusted.

Chiropractic adjustments help make sure that the spine is properly aligned and that the central nervous system is functioning as it should.

A central nervous system that is firing on all cylinders allows every function in the body to function well! This is invaluable in learning, work, athletics, and more.

Schedule your appointment with Dr. Dee at Healing Hands Chiropractic today!

3. Increase fruit and veggie consumption.

It is well known that fruits and vegetables are an important part to a balanced diet. These powerful produces pack incredible antioxidants that help the body fight off illnesses.

If you have a picky eater on your hands, try working in fruits and veggies to smoothies or hiding them in some of their favorite side-dishes like macaroni and cheese!

4. Enjoy family dinners.

Family dinners are a great way to reconnect at the end of the school and work day. They allow you to sit down and enjoy a meal with the family and debrief on how each other’s day went. This keeps communication open between every member of the family, and creates a safe place to share the day’s events.

While after school sports and activities can tend to get in the way of this invaluable tradition, make family dinners a priority. It will keep your family close and in communication!

5. Invest in a quality backpack.

A good backpack is lightweight, fits snugly, and is comfortable to wear. Invest the money in a well-made canvas or vinyl pack that has two wide, padded straps. Straps should be worn snugly against the back, not loose or falling away from the body.

Make sure to pack the backpack well! Heaviest objects should be close to the body. Any bumpy or odd shaped objects should go towards the front of the pack, away from the back itself.

6. Focus on good posture.

Students, teachers, and everyone with an office job need to make posture a priority. Having good posture reduces the strain on your neck, shoulders, and lower back. It’s also a great way to stay focused!

Sit with your shoulders back and relaxed and your chin tucked in. Do not arch your back or slump forward. Try and keep your ears, shoulders, and hips in a straight line. Make sure to take breaks to stand and stretch often – at least every 30 minutes!

7. Pack healthy lunches and snacks.

Set your family up for a healthy and successful school year by focusing on healthy lunch and snack options. Focus on fresh, whole foods whenever you can. Fruits, vegetables, lean proteins, and whole grains offer so many options!

8. Plan ahead.

By planning ahead, you’ll have more peaceful and relaxing mornings. Try planning out your healthy breakfasts, lunches, and snacks a week at a time. Pack them up the night before they’re needed. This will save you time in the mornings and prevent many a school morning meltdown.

9. Stay hydrated. 

It is recommended to drink between 6 to 8 cups of water each day. Staying hydrated helps our bodies stay healthy! Water plays a key role in many functions in our body.

If you struggle to stay hydrated, remember these tips:

  • Eliminate sodas, fruit juices, and sports drinks and replace them with good, old-fashioned, H20
  • Keep a water bottle with you throughout the day
  • Try spicing up your water’s flavor by adding slices of fruit to it
  • Drink water before, during, and after your workout
  • Drink a glass of water before every meal or snack
  • Drink water at all restaurants – It’ll save you money and keep you hydrated

10. Limit screen time.

Screen time can negatively impact both physical and mental health of people of all ages! Keep you and your family healthy heading into the new school year by limiting the amount of time you spend in front of a screen — this includes the TV, your cell phone, iPad, eReader, and more.

You can also help protect you and yours by finding a good content filter, using monitoring software, enforcing parental controls, and keeping lines of communication open wide. There’s no such thing as being too cautious.

Chiropractic and Back to School

Chiropractic can play an incredible part in helping boost the immune system. Routine adjustments help the central nervous system function as it should, allowing the body to function its best. This is crucial in boosting immunity, fighting off illnesses, increasing focus, getting quality sleep, and so much more!

If you are interested in chiropractic care and how it can help you and your family throughout the school year, contact Healing Hands Chiropractic today! We would love to walk this wellness journey with you. 615.203.3505

Natural Remedies for Headache Relief

Headaches are one of the most common ailments reported among people. In fact, 9 out of 10 people will experience a headache at some point in their life. A headache is more than just an ailment. It’s an indication that something in your body is off.

Headaches are triggered by many different things. For some, it’s the weather. For others, it’s stress, fatigue, allergies, lack of sleep, poor posture, hormones, nutritional deficiencies, spinal subluxations, or more. A medical expert, such as a doctor or chiropractic, can help identify the underlying causes of your headaches! Contact Healing Hands Chiropractic today for your appointment. Dr. Dee can help make headaches a thing of your past! 615.203.3505

Types of Headaches

Technically there are more than 150 different types of headaches. However, four types are the most common.

Cluster: Cluster headaches are very severe. The pain is intense and often feels like piercing pain behind the eyes, or a burning sensation. These headaches tend to occur in groups over a period of time. They can last anywhere from a couple of weeks, to a few months.

Tension: Tension headaches are, unfortunately, fairly common among adults and teenagers. These headaches are also known as stress induced headaches. They tend to cause mild to moderate pain, and come and go over time.

Sinus: Inflamed or irritated sinuses create pain throughout the cheeks, forehead, and nose. These types of headaches are usually, but not always, accompanied by other symptoms. Symptoms may include runny nose, fever, ear pressure, or swelling in the face.

Migraine: Migraine headaches can last anywhere from a few hours to a few days. They can be incredibly debilitating. People who suffer from migraines usually experience them one or more times each month. Other symptoms that typically come with migraines are: light sensitivity, nausea, poor appetite, dizziness, or blurred vision.

Causes and Risk Factors of Headaches

Scientifically, the pain from headaches occurs when a combination of nerve signals are sent from the blood vessels and muscles in the head. Headaches are often caused by:

  • Subluxations in the spine
  • Stress
  • Illness
  • Eye strain
  • Back strain
  • Allergies
  • Hormonal imbalance
  • Nutritional deficiencies
  • Environmental causes

Natural Treatment Options for Headache Pain

There are several natural treatment options available to treat headache pain! Here are a few options:

1. Chiropractic adjustments.

Chiropractic care is a safe, natural, and effective way to treat headache pain at its source. Dr. Dee at Healing Hands Chiropractic, located in Murfreesboro, TN, can identify the source of your headache pain. She then can help correct and treat your headaches at their source.

Often, headaches are caused by subluxations in the spine. By identifying these subluxations and correcting them, chiropractic helps not only treat current headache pain, but prevent headaches from returning! Contact Healing Hands Chiropractic today at 615.203.3505 to schedule your appointment.

2. Magnesium.

Studies show that people who often suffer from headaches tend to be magnesium deficient. By increasing magnesium intake, patients have been able to reduce the frequency of migraines, as well as the severity.

Try taking between 200-600mg of magnesium each day to supplement your diet. This can help reduce the amount of headaches. You can also increase your magnesium intake by simply upping your intake of high fiber foods such as beans, whole grains, nuts, seeds, and vegetables.

3. Essential oils.

Lavender and peppermint essential oils are great, natural treatment options for headaches. Lavender oil is known for its ability to calm the mind and relax the body. Peppermint oil helps create a cooling effect on the area where it’s applied. This cooling effect is due to the oil’s ability to increase blood flow to the area. This helps soothe the muscles as well.

To use lavender and peppermint oil to treat a headache, apply 1-2 drops of each oil to your temples, forehead, and back of the neck. Allow yourself to sit down and breathe in the oils as you apply them. You can also dilute the potency of the oils by using a carrier oil like coconut or jojoba oil.

4. Hydration.

Staying hydrated is one of the easiest ways to combat headaches. In this day and age, we are all guilting of drinking things that are known to dehydrated us: coffee, sodas, alcohol. Being dehydrated can easily trigger headaches.

By making sure you drink plenty of water (at least half your body weight in ounces), you will help keep headaches at bay, improve your skin tone, and stay fuller, longer.

5. Detox bath.

A detox bath is a great way to treat not only headaches, but other ailments you may be experiencing. Draw up a hot bath, get in the tub, and allow the water to cool around you. This will help pull toxins out of your body. To step it up a notch, try adding some Epsom salts to your bath, or even some essential oils!

6. Stretching. 

Sometimes treating a headache is as easy as getting up and moving around and stretching. When you sit in one position for too long, your body becomes stiff and stressed. By taking scheduled breaks every 30 minutes, you release tension in your body. Get up and walk around, stretch your neck, move your head, and change positions!

7. Cayenne muscle rub.

Cayenne pepper is a powerful spice that has been used to treat headaches for thousands of years. It can stimulate circulation throughout the body, while treating inflammation and pain. Try applying cayenne pepper mixed with coconut oil or another natural oil and using it as a muscle rub along the neck and shoulders to treat your next headache!

8. Rest.

While getting adequate rest is easier said than done for most of us, it is a powerful and effective way to treat headache pain. Try sitting and resting in a darkened room when you feel a headache coming on. This will help relax your mind and muscles, relieving tension in the neck and back.

Healing Hands Chiropractic Can Help Treat Your Headaches

Do not accept headaches as part of your life! Through chiropractic treatment, headaches can become a thing of your past. Contact Healing Hands Chiropractic today at 615.203.3505 in order to schedule your consultation or appointment!

Great Weekend Getaways in TN

Tennessee is easily one of the most beautiful places in the world. Ok, ok, we may be biased since we live here. But in all seriousness, it has some of the most amazing views, amenities, and trips the world has to offer! With summer winding down, we wanted to offer our own take on a list of great weekend getaways in Tennessee. Whether you choose to work in one of these amazing stays to your last few weeks of summer, or plan a great getaway this fall, Healing Hands Chiropractic is here to help!

We believe that living life to the fullest means living a healthy, adventurous, well-rounded life, and traveling helps do just that! Read on for our list of top weekend getaways to take in Tennessee!

Great Weekend Getaways in TN

Blackberry Farm. Blackberry Farm is tucked away in the heart of the Smoky Mountains. This breathtakingly beautiful property stretches over 9,200 acres of land, and while here guests receive 5 star service. Famous for its farm-to-table cuisine, beautiful gardens, chocolates, sommelier, and baker, a stay at Blackberry Farm will leave anyone feeling refreshed and full.

Blackberry Farm has amazing estate rooms, cottages, a working farm, a brewery, and a world-renowned spa. A retreat to Blackberry Farm is not to be missed!

The Peabody Memphis. The Peabody Memphis is one of the city’s famous landmarks and attractions. The hotel has stylish decor, shops, a pool, and great dining. What really makes the Peabody famous? Its ducks! Every day guests can watch the Peabody Ducks march to the fountain in the lobby from their Royal Duck Palace — a $200,000 marble and glass structure on the hotel’s roof!

Located in the heart of Memphis, the Peabody will place you in the heart of the city, ready to help you relax and explore.

Chattanooga Choo Choo Hotel. Located in the old Terminal Station in Chattanooga, this themed hotel is perfect for a weekend getaway! Guests can choose from rooms, suites, and 48 authentic train cars to stay in. While there, enjoy riding the Chattanooga Choo Choo Trolley, exercise, shop, enjoy the amazing gardens, and more.

Chattanooga has great food, family friendly outings, outdoor activities, and more for you and your loved ones to enjoy!

Eagles Ridge Resort. Eagles Ridge Resort located in the Smoky Mountains offers travelers a great place to escape and enjoy the beautiful views. Eagles Ridge is located only a mile from the Parkway in Pigeon Forge, TN and is also convenient to Gatlinburg!

Their cabin rentals and chalets have great amenities such as fireplaces, hot tubs, fully stocked kitchens, and more. Stay in a cabin with anywhere from one to nine bedrooms! While here, you can visit Dollywood, Gatlinburg, head on out countless gorgeous hikes, and more!

Butterfly Meadows Inn and Farm. Located in Franklin, TN, Butterfly Meadows Inn and Farm is minutes from Murfreesboro and Nashville. While relaxing just minutes from the big city, you can take a walk in the woods, enjoy the wildlife, and enjoy the beautiful scenery all around you. The property features 40 acres of woods and meadows, seven guest rooms and suites, home-cooked meals, relaxing libraries, and more. Check out Butterfly Meadows Inn and Farm today!

The Lodge at Blackberry Creek. Located in Gatlinburg, TN, the Lodge at Blackberry Creek invites guests to relax in the Great Smoky Mountains. This rustic lodge has great, modern amenities, as well as stunning views of the mountain scenery.  Spend your time here relaxing, hiking, napping by the creek, and dining on delicious food.

There is also plenty of nature trails, fishing, skiing, arts and crafts, scenic drives, and more just minutes away. Click here for more information on this great getaway!

Evins Mill. Located in Smithville, TN, Evils Mill offers a restorative and relaxing weekend getaway! Accommodations include covered decks, amazing views, fine dining, enriching events, and more. You can hike, swim, fish, play lawn games, billiards, ping pong, and enjoy Center Hill Lake.

Evins Mill is a designated Tennessee State Natural Area that is perfect for romantic getaways, weddings, retreats, day trips, events, and more.

The Inn at Fontanel. The Inn at Fontanel is one of the best Bed and Breakfasts in Nashville. It has 6 suites, each connected by a 2,7000 square foot wrap-around deck. The deck allows guests to enjoy beautiful views, gardens, a pond, fountains, waterfalls, and more.

The decor is warm and inviting. This is the perfect place for a romantic getaway, a weekend away with the girlfriends, or big events! Take in the sights and sounds of Music City, enjoy Adventureworks, a winery tasting room, Prichard’s Distillery, and more. Get more info, here.

The Carnegie Hotel and Spa. The Carnegie Hotel and Spa is located in Johnson City, Tennessee. It combines old world grandeur with modern comforts. The onsite food is extraordinary, the spa is top of the line, and its event spaces are breath taking!

With more than 128 guest rooms and 11 suites, travelers will enjoy an upscale hotel and relaxing weekend getaway!

Healing Hands Chiropractic

At Healing Hands Chiropractic, Dr. Dee and her staff want to help patients live their best lives possible. Chiropractic plays an integral role in helping each patient feel healthy from the inside out!

Healing Hands Chiropractic, located in Murfreesboro, TN, firmly believes that through chiropractic, lives are being changed. Contact our office today for your consultation and appointment, and let Dr. Dee and her friendly staff help you start your path to chiropractic wellness!

Phone: 615-203-3505

151 Heritage Park Drive Suite 401,
Murfreesboro, TN 37129

Learn more about our New Patient Special, here!

5 Ways Diet Soda Wrecks Your Body

For years, diet soda has been consumed by dieters and those trying to avoid the sugars and calories associated with regular soft drinks. They may be called “diet” drinks but these drinks were only aimed for diabetics and not dieters. Gradually, the industry developed into massive. However, irrespective of the fact that this drink contains no sugar, it still poses threats to our health.

Earlier research on soda intake made us understand that people who consume more than one of the regular or diet variety soft drinks had a higher tendency of developing metabolic syndrome, which increases the chances of heart disease and diabetes.

An individual may prefer drinking diet soda to the regular sodas; however, these drinks are far from the healthiest drinks that are needed for your body. Unfortunately, through these drinks, we consume tons of calories and we barely notice that diet soda is the main perpetrator.

Hopefully, these 5 harmful ways will enlighten you on how diet soda can wreak havoc to your body.

  1. Weight Gain

Though calorie-free, consuming more than one diet soda in a day could lead to increased body weight. This is basically because of two reasons; mental and physiological. Simply because you know you’re having a “calorie-free” drink will easily tempt you to opt for a second. Besides, it has been proven that the artificial sweeteners used in making these drinks have virtually the same effect as natural sugar.

Even if soda drinks contain fewer calories than the regular beverages, it doesn’t mean they are really healthy, particularly when consumed in excess. More so, the more sweetened drinks you consume, the more you crave for other sweet food and drinks, which implies more calories.

  1. It Increases The Risk Of Type II Diabetes

Studies show that drinking one can of diet soda per day increases the chances of developing type II diabetes by 25%. The same amount can increase the chances of developing metabolic syndrome by 36%. This involves a cluster of high cholesterol, high glucose levels, obesity, high triglycerides, and high blood pressure. You wouldn’t risk having these conditions, would you?

  1. Diet Soda May Damage The Kidneys

In the last two decades, the diagnosis of kidney disease has doubled. According to a recent statistic, about 20 million Americans have some indications of chronic kidney disease. Another recent study shows that drinking one can of diet soda can help maintain your normal calorie intake, but when consumed two or more at a time, they can increase the risk of declining kidney function.

More results from the annual meeting of the American Society of Nephrology in San Diego showed us that the kidney functions of women who drank 2 or more diet sodas daily decreased by 30%.

According to Said Julie Lin, a staff physician at Brigham and Women’s Hospital in Boston, MD, MPH and assistant professor of medicine at Harvard Medical School “Thirty percent is considered significant. That’s especially true because most study participants had well preserved kidney function at the start of the study.”

Proven with a few pieces of evidence and research statistics of how detrimental soda drinks is to your health, you’ll adopt a new approach and start substituting soda drinks for water in your diet. The bottom line is for you to keep diet sodas as low as possible in the event that you can never stop drinking them again.

  1. It Could Lead To Depression

A recent study shows that people who consume more than four cans of diet soda daily have a higher risk of depression than those who live without diet soda. You should consider the whopping 30% increase each time you try to drink more than the recommended quantity (1 can) of diet soda per day.

  1. It Can Cause Skin Problems

Excess diet sodas can disrupt your pH levels which may eventually lead to acne and deprive your skin of its radiance. Our body needs a high level of alkalinity in order to produce a glowing and healthy complexion. Diet soda has a high acidic level that is capable of lowering your pH. While this may easily be ignored, it is very important to your skin and your entire body. More so, low pH levels can accelerate aging, and as for teenagers, this could be a disaster for your skin.

Other after effects of diet soda includes:

  • It increases the risk of a heart attack by 40%, 10 higher than diabetes or high blood pressure.
  • It increases the risk of stroke, cardiovascular disease, heart attack, and stroke.
  • It has zero nutritional value since it has zero calories.
  • It reduces calcium from your bones especially for those at risk for osteoporosis. Diet soda contains phosphoric acid, an ingredient associated with lower bone density.

According to The American Heart Association, it is recommended that we only take in a maximum of 1, 500 milligrams of sodium per day, while the current Dietary Guidelines for Americans recommends a daily consumption of under 2,300 milligrams of Sodium. For those above 51 years of age, or who have specific health issues such as diabetes, kidney disease, high blood pressure, are advised to consume not more than 1, 500 milligrams.

Generally speaking, diet soda is a drink that should be totally avoided if you are trying to live a healthier lifestyle. As of now, scientists really don’t know the long-term effects of all of the ingredients and chemicals that is contained in diet soda.

So get yourself the easiest help by drinking plenty of unsweetened tea and of course, clean water. Or, then again if you truly can’t do without sweet drinks, always prepare a quality no-sugar-added smoothie with fresh fruits (such as avocado, mango or strawberry) and milk. This will help reduce the negative effects of soda.

Contact Healing Hands Chiropractic Today

For more health tips and ways to improve your overall health, contact Healing Hands Chiropractic today! Our office, located in Murfreesboro, TN is staffed with Dr. Dee and her amazing team. Healing Hands Chiropractic treats far more than back pain.

Contact Dr. Dee today at 615.203.3505!

Chiropractic Care and Pregnancy

Pregnancy is a time of amazing physical and emotional changes for a woman. Chiropractic care offers a safe, natural, and effective way to help women and their bodies accommodate the miracle of life within. Read on to learn more about the bodily changes during pregnancy, and how chiropractic care can help!

Bodily Changes During Pregnancy

It’s no secret that a pregnant woman’s body goes through incredible changes throughout pregnancy. Some changes are noticeable, like the growing belly. Others are far more subtle. The process of pregnancy and childbirth is a miracle! All of the changes that occur in the body take place in order to prepare the body for labor, and to help the sweet baby develop.

Respiratory System Changes

A woman’s respiratory system changes throughout pregnancy to help the growing baby. Her respiratory rate will increase in order to compensate for the increase in oxygen consumption. This increased need for oxygen helps supply the demands for the uterus, placenta, and fetus. It is also what causes some pregnancy women to feel out of breath.

Cardiovascular System Changes

A woman’s cardiovascular system also changes throughout pregnancy. Blood volume increases. More blood vessels grow. Pressure from the growing uterus on large veins makes blood slow in its return to the heart. The resting heart rate is also elevated.

Gastrointestinal System Changes

As the uterus grows, it forces other organs to move. The stomach, intestines, and other surrounding organs shift positions. This often creates reflux, heartburn, and even constipation.

Endocrine System Changes

It is common knowledge that there are major hormone changes during pregnancy. The endocrine system is what is in charge of the body’s hormones! Throughout pregnancy, many changes in this system take place.

The placenta creates a large amount of estrogen and progesterone during pregnancy. Pregnant women also may feel warmer due to increased hormones and basal metabolic rate. Near the end of pregnancy, oxytocin is produced by the body to start labor.

Abdomen Changes

During the second trimester, the woman’s abdomen expands. By the end of the second trimester, the top of the uterus is near the rib cage. Throughout pregnancy, a woman’s abdomen may ache. This is often due to the stretching of ligaments and abdominal wall.

Changes in Body Weight

On average, a woman typically gains between 25-35 pounds throughout pregnancy. This weight is generally contributed to:

  • Fetus and Support Tissues and Fluids
    • Baby 6-8 pounds
    • Placenta 1-2 pounds
    • Uterus 1-2 pounds
    • Amniotic Fluid 2-3 pounds
  • Maternal Fluids and Storage
    • Breast 1-2 pounds
    • Blood 3-4 pounds
    • Protein and Fat 8-10 pounds
    • Body Fluids 3-4 pounds

5 Benefits of Chiropractic During Pregnancy

#1 Chiropractic Keeps the Spine in Alignment

Pregnancy and its changes put added stress on a woman’s body. Some of this stress is due to the increased weight put on in a short amount of time. This weight gain is important for helping to sustain human life! However, it places pressure on the spine, often pulling it out of alignment.

When the spine is out of alignment, significant pain can occur. The spine houses the body’s nervous system. The nervous system controls every single function in the body. A misaligned spine not only causes pain, it interferes with the body’s ability to function as it should.

Chiropractic care throughout pregnancy helps keep the spine in alignment. This helps the the body to function optimally. It also helps prevent pain for the expectant mother. Chiropractic helps the mother be better prepared and able to support the additional weight.

#2 Chiropractic Reduces Need for Pain Relievers

With the miracle of life, comes potential aches and pains as the body changes and the baby grows. Chiropractic offers pregnant women a safe, natural, and effective way to treat these aches and pains.

Through chiropractic adjustments, Dr. Dee at Healing Hands Chiropractic can identify the underlying cause of the pain. By treating the pain at its source, there is no need for over the counter or prescription pain relievers! Chiropractic care will identify the source of the pain, and correct it, naturally.

#3 Chiropractic Strengthens and Repairs Joints

Pregnancy causes a lot of changes and shifts in a woman’s joints. Chiropractic care for expectant women helps minimize the effects that the bodily changes can have on a woman’s joints.

Often, pregnant women report pain in the hips, legs, ankles, and back. Dr. Dee can identify the source of these aches and pains. By performing necessary adjustments, Dr. Dee can help strengthen the pregnant woman’s body and repair joints. This will help her have a healthier and happier pregnancy!

#4 Chiropractic Helps Achieve Pelvis Alignment

Having a properly aligned pelvis plays a huge role in an easy birth! In fact, it greatly increases the chances of being able to give birth naturally. The American Pregnancy Association states, “When the pelvis is misaligned it may reduce the amount of room available for the developing baby. This restriction is called intrauterine constraint. A misaligned pelvis may also make it difficult for the baby to get into the best possible position for delivery. This can affect the mother’s ability to have a natural, non-invasive birth.”

Dr. Dee at Healing Hands Chiropractic can help align the pelvis before delivery. This will help both mom and baby have less interventions during delivery.

#5 Chiropractic Increases the Body’s Ability to Recover

The healthier and stronger a woman is throughout pregnancy, the easier it is for her body to recover after birth. Chiropractic can help women stay active and healthy throughout their pregnancy. This makes the recovery time post childbirth shorter.

Chiropractic care helps reduce pain and increase the overall health of pregnant women. This leads to a stronger body, and shorter recovery times. Ultimately, this allows the new mother to focus on the amazing life she just brought into the world!

Healing Hands Chiropractic Can Help

If you are pregnant and interested in the amazing benefits of chiropractic for both you and baby, call Healing Hands Chiropractic today! Dr. Dee and her amazing staff would love to help. Reach us via phone at 615.203.3505. You may also contact us online here. We look forward to hearing from you!

 

baby

The Best Sleep Positions For Your Back

Sleep. We all need it. Most of us aren’t getting enough of it. And it has a huge impact on our health. For something that seems so simple, sleep sure can be difficult! Whether you’re getting too much sleep, or too little sleep, it can lead to a variety of health issues. These issues range from obesity and heart disease, to dementia and diabetes! Furthermore, your sleep position plays a large part in your health. Read on to learn the pros and cons for each sleep position, 5 reasons why sleep is important, and how chiropractic can help!

Back Sleepers

Pros: Sleeping on your back can be beneficial for your back and neck health. Because sleeping on your back keeps the spine straight, this means it’s not forced into any odd positions. In an ideal, and likely unreasonable world, everyone would sleep on their backs without a pillow. This allows the mattress to do its job, and leaves the neck in a neutral position.

Back sleeping is also linked to fewer facial wrinkles. Since the face isn’t smooshed into a pillow all night long, the fresh air and no pillow pressure helps the skin stay young.

Cons: Unfortunately, snoring and sleep apnea are much more common amongst back sleepers. In fact, back sleeping is so closely linked to sleep apnea, that doctors often tell patients to sleep on their sides to treat the condition.

By sleeping on our backs, gravity pulls the base of the tongue to collapse in the airway, which obstructs breathing and creates snoring noises.

It’s also worth mentioning that in a study done that compared the habits of good sleepers and poor sleepers found that those who spent more time on their backs often had poorer quality sleep.

Side Sleepers

Pros: Did you know that the vast majority of people claim to be side sleepers? Doctors actually encourage sleeping on the left side during pregnancy because it helps improve circulation to the heart, benefiting mom and baby.

Side sleeping also helps reduce pressure on the lower back. It’s even been linked to easing heartburn and acid reflux.

Cons: While sleeping on the left side has its benefits, it also has its cons. It puts pressure on the stomach and lungs.

Sleeping on your side can also lead to arm-numbness. If you rest your head on a single arm, it can restrict blood flow and press down on nerves. This leads to the arm “falling asleep” or the painful pins and needles sensation.

Sleeping on your side also places a lot of pressure on the shoulders, which can lead to restricted neck and shoulder muscles.

Stomach Sleepers

Pros: Stomach sleeping can alleviate snoring and some cases of sleep apnea, but that’s pretty much the only positive to it.

Cons: Unfortunately, most experts agree that sleeping on your stomach is the worst sleep position for your health. It flattens the natural curve of the spine, putting immense pressure on the back. This can lead to serious lower back pain.

Sleeping on your stomach also means you sleep all night with the head turned to one side, straining the neck.

5 Reasons Why Sleep Matters

A great night’s sleep is about far more than getting your beauty rest. It’s very important for your health. Unfortunately, most people are now sleeping less than they did in the past, and overall sleep quality has decreased. Read on for 10 reasons why good sleep is important, and why you should make it a top priority!

1. Poor sleep habits can cause you to gain weight. Not getting enough sleep is linked to weight gain. In fact, this is one of the highest risk factors for obesity. Why? Not getting enough sleep can mess with your body’s hormones, motivation to recognize, and much more! One large review study found that kids and adults with short sleep duration were 89% and 55% more likely to become obese.

2. Quality sleep improves concentration and productivity. Sleep is important for great brain function. If you’re sleep deprived, your cognition, concentration, productivity, and performance all suffer. There are even studies that show that sleep deprivation is as detrimental to performance as alcohol consumption! Good sleep, however, is proven to enhance memory, improve concentration, and boost productivity.

3. Poor sleep quality is linked to a greater risk of heart disease and stroke. A review of 15 studies found that people who do not get enough sleep each night have a much higher risk of heart disease and stroke, than those who get the recommended 7-8 hours of sleep per night.

4. Inadequate sleep is linked to depression. Many mental health issues such as anxiety and depression are linked to poor sleep quality and sleeping disorders. In fact, 90% of patients suffering from depression report trouble sleeping. Quality sleep helps reset the mind and body!

5. Good sleep improves immune function. Have you ever noticed that during weeks you find yourself getting less and less sleep, you often get sick? That’s because even small losses of sleep are shown to hurt the immune system’s function. Making sure you get at least 8 hours of sleep each night is a great way to boost your immune system!

Healing Hands Chiropractic Can Help Promote Better Sleep Quality

For a variety of reasons, more and more people are not getting adequate sleep each night. Whether it’s due to spending too much time in front of a screen, staying up to watch just “one more” episode on Netflix, pain preventing sleep, or any other reason, it’s time for us to take sleep more seriously.

At Healing Hands Chiropractic, located in Murfreesboro, TN, we understand the powerful effects sleep has on the entire body’s function. Dr. Dee and her staff can help determine the best sleep position for your spine. They can also correct any subluxations in your spine that may be causing pain throughout your body that may be inhibiting your sleep.

Call Healing Hands Chiropractic today to schedule your consultation or appointment! We’d love to help you achieve your wellness goals. 615-203-3505.

boom

4th of July Events in Middle Tennessee

It’s hard to believe it, but the 4th of July is right around the corner! This summer holiday gives us all a chance to celebrate America with our friends, family, and loved ones, while usually watching some incredible fireworks and eating some delicious barbecue. One thing’s for sure, Middle Tennessee knows how to celebrate Independence Day in style. Read on for the best 4th of July Events happening this weekend and into the holiday in Middle Tennessee!

Rutherford County Events

Rock the Pool and Celebration Under the Stars — Celebrate July 4th in Murfreesboro, TN at McKnight Park. From 10am-4:30pm come “Rock the Pool” at their Independence Day bash featuring contests, games, and more. This is great for all ages!

Enjoy their “Celebration Under the Stars” with your friends and family. Bring your lawn chairs and blankets and enjoy the games, activities, live band, Murfreesboro Symphony, fireworks, and refreshments. This runs from 3:30pm – after the fireworks display at 9:30pm. For a full schedule of events, click here.

4 on the 4th — Head over to Providence Christian Academy (410 DeJarnette Lane) for a 4 mile run/walk. The Kid’s Fun Run is for ages 4-9 and starts at 8:45am for $10. After the races enjoy live music, carnival food, inflatables, and more! For more info call 615-220-1600.

La Vergne July 4th Celebration — Head on down to Veterans Memorial Park, located at 115 Floyd Mayfield Drive. The event is free and includes fireworks, a concert, food vendors, and other family friendly activities! Gates open at 5:30pm, with music starting at 6:30pm featuring Missy Garnet and the Two Dollar Pistols.

Bring you lawn chairs, blankets, and your own picnic dinner if you’d like! There will also be a selection of food vendors onsite. Fireworks begin at dusk.

Smyrna Independence Day Celebration — On Monday, July 3, there will be music, food, and fun activities at Lee Victory Recreation Park (110 Sam Ridley Parkway East) in Smyrna for the city’s annual Independence Day celebration! Starting at 5pm, kids can play on inflatables or take a train ride provided by C&R Railroad.

Pack a picnic or dine on the onsite concessions. Enjoy the lively music featuring 2nd & Vine, then sit back and enjoy the fireworks show at dusk!

Davidson County 4th of July Events

Downtown Fireworks — The downtown Nashville fireworks are easily the biggest party happening in Nashville on the 4th of July. The party starts at noon with its concert series, headlined by Chris Young, the Nitty Gritty Dirt Band, and more. The Nashville Symphony will be there playing during the actual fireworks show! There will be plenty of family friendly eats and activities at this shindig. For a full list of details and times, click here.

If the thought of parking downtown for the holiday makes you sweat, don’t forget you can always take an Uber or Lyft, or even hop aboard the Music City Star! The Music City Star train will take you right to the celebration, with you arriving river front by 5pm. For tickets and train times, click here, and purchase early!

The Nashville Sounds — What is more American that a night at the baseball park? The Nashville Sounds are in town all of the holiday weekend! From June 30-July 3, you can see the Sounds take on Oklahoma City. With plenty of promos, family fun, ballpark food, and post game fireworks, the Nashville Sounds know how to celebrate the 4th! For schedule information and tickets, click here.

Nashville Hot Chicken Festival — Nashville is famous for a lot of things, including its incredible hot chicken. 2017 marks the festival’s 11th year. The festival brings together the local community and visitors to celebrate Nashville’s famous hot chicken. The event is FREE and held in East Park at 700 Woodland Street on July 4. There’s a fire truck parade at 10:30am, followed by free hot chicken samples to the first 500 people in line.

Festival gates officially open at 11am. Visitors can enjoy hot chicken from all of Nashville’s best hot chicken establishments, cold beer from Yazoo Brewery, and other tasty treats from local vendors.

It’s a Nashville party, so of course there will be live music from local bands. There’s even an Amateur Cooking Competition where 5 teams will give their best effort at cooking up their own version of hot chicken. The event is over at 3pm, giving everyone plenty of time to head downtown for the fireworks! For more info on the event, click here.

Williamson County

Nolensville Star Spangled Celebration — The city of Nolensville will celebrate Independence Day with its Star Spangled Celebration on Saturday, July 1. The event starts at 6pm and is located in Nolensville Park. Bring your family, friends, and loved ones for food trucks, inflatables, and live music. Fireworks start at dusk!

Franklin on the Fourth — Franklin’s annual 4th of July celebration begins at 10am on July 4th. It includes plenty of family fun, great music, arts and crafts, delicious food, antique cars, and a huge kid’s zone.

The festival is free and features food vendors ranging from corn dogs to smoothies, ice cream to frozen lemonade, and everything in between. Craft vendors fill the area with their incredible handmade items. The kid’s zone will feature inflatables, a petting zoo, and pony rides. There’s even a fun Children’s Parade that starts lining up at 4:45pm and starts at 5pm.

This event ends at 8pm in order to give attendees plenty of time to get to the Fireworks Display at the Park at Harlinsdale Farm. This display is put on by the city of Franklin and its sponsors, and starts around 9pm.

Brentwood July 4th Celebration — Celebrate the 4th in Brentwood at Crockett Park, located at 1500 Volunteer Parkway. The Kadillacs will provide all the entertain you need for the evening with their male and female vocalists, amazing rhythm section, and hot horn section. They play Big Band and Jazz of the 40s, Motown, Beach and Classic Rock of the 60s, Disco and Funk of the 70s, and classics from the 80s and 90s. Show starts at 7pm.

poison-ivy

Natural Treatment Options for Poison Ivy

It’s summer time! This means plenty of outdoor activities, and plenty of chances to get exposed to poison ivy. With nearly 85% of people sensitive to the oils found in the poison ivy plant, it’s wise to have some natural treatment options tucked away for this season.

Contrary to popular belief, the poison ivy rash itself is not contagious. This means it cannot be spread from one body part to another, or from one person to another. The poison ivy plant oils are easily spread from place to place, and love to linger around on clothes and anything it comes into contact with.

Read on for information on how to prevent poison ivy from spreading, and natural treatments for this itchy rash!

Causes of Poison Ivy Rash

According to the Poison Ivy Organization, the rash that manifests itself after exposure to poison ivy is caused by the plant oil called urushiol. All parts of the poison ivy plant contain this oil, meaning exposure to any part of the poison ivy plant can leave you itching for days or even weeks.

Unfortunately, urushiol cannot be seen on the plant’s surface. It’s a sticky and clear liquid compound found in the plant’s sap. It is completely colorless and odorless. It is also very quickly absorbed into the skin, but can remain on clothes or the skin’s surface for weeks at a time.

Poison Ivy Rash Symptoms

Do you suspect you have poison ivy? Have you recently been outside in an area where the plant can thrive? Check out these symptoms:

  • Intense itching
  • A red rash that may have yellow, inflamed patches
  • Blisters on the skin (typically they form in a straight line or in patches, following the path of the oil from the poison ivy plant)

Unfortunately, a poison ivy rash can last for weeks at a time. Each person reacts to the plant differently. As an allergic response, it is definitely something to take seriously. As long as the rash is still spreading, that means the symptoms are still emerging, or you’ve been re-exposed to the oil.

If your symptoms are severe, please reach out to your doctor. Any signs of swelling, nausea, oozing blisters, fever, or difficultly sleeping due to discomfort should not be ignored!

Preventing Poison Ivy

The first step to preventing poison ivy is being able to recognize the plant. This will help you avoid exposure to the plant in the first place! Here are some tips for avoiding poison ivy:

  • Poison ivy plants have 3 leaves and are shiny and medium sized — remember the phrase, “Leaves of three, let it be.”
  • Poison ivy leaves are usually bright green, but can also have hints of red or yellow
  • Poison ivy can grow just about anywhere. It’s fond of areas where people tend to roam around, like the edges of trails, streets, or gardens
  • It thrives in partial shade and tends to grow where densely populated woods meet open land
  • Poison ivy is sneaky. It can show up as a small vine or a small shrub. That means it can grow on the ground, but also up higher.

 Natural Treatment Options for Poison Ivy

— Wash your hands and shower after exposure to the plant.

Using a strong soap, immediately wash the area that came in contact with the plant, as well as the rest of your body. This can help remove the plant oil and decrease your risk of having an allergic reaction. The sooner you wash off and shower after plant exposure, the better off you will be. Be sure to wash under your fingernails – the oil likes to hang out here. Also, don’t use a washcloth when you wash or dry your hands since the oil can find its way onto the cloth. Be sure to wash any clothes or towels!

— Cover up when gardening, hiking, etc.

If you know you are headed into an area prone to poison ivy, cover up! Whether you need to wear gloves to work in the garden, long pants to go on a hike, etc., if your skin is covered, the poison ivy plant oils have a harder time making their way onto your skin.

Do not forget that poison ivy oil can linger on clothes and gloves, so be sure to wash anything that may have been exposed to the plant, shoes included, as soon as you get home! If you know you were exposed to poison ivy, retrace your steps in your house and wipe down any doorknobs, walls, etc. you may have touched as well.

— Use a cool compress

If poison ivy blisters appear, use a cool compress to help soothe them. You can make this even more effective by adding lavender oil to the compress. Try taking a small towel and dipping it in cold water (or wrapping it around ice), and holding it gently against the inflamed skin for up to twenty minutes at a time. You can do this several times each day.

No lavender oil on hand? Try dipping the compress in apple cider vinegar or brewed black tea, which have also been proven to soothe the itch of a poison ivy rash.

— Herbal supplements

Rather than itching the poison ivy rash, which can irritate the skin even more, try applying some of these herbal remedies to the skin. These will help reduce inflammation and itch!

  • Witch hazel
  • Echinacea
  • Bentonite clay
  • Oatmeal
  • Essential oils such as lavender, geranium, or helichrysum
  • B12

Do not let poison ivy bring you down this summer.  Through these prevention tactics and natural treatment options, you can get outside, enjoy nature, and soak up the sun!

For all of your chiropractic needs this summer, and all year long, contact Healing Hands Chiropractic located in Murfreesboro, Tennessee. Reach us via phone at 615-203-3505. We look forward to working with you in your journey to a healthier life!

softball

How to Help Kids Prepare for Sports

Parents know the amazement and wonder of realizing the tiny little baby you used to rock to sleep each night, is now ready to tackle parts of the world on their own. The little hand that used to reach up to yours nonstop, is now ready to throw the first pitch. It’s a mental and physical whirlwind for everyone involved! In this day and age, it is becoming increasingly more important to mentally and physically prepare our kids for sports.

There are endless pieces of advice floating around out there on how to successfully parent a child athlete. However, many of these principles can be put into place long before they ever take the field.

Physical Readiness for Sports

Physical activity is important for everyone, no matter how old they are! Regular physical activity, whether it’s going on family walks, playing in the backyard, or throwing the ball around, is a great way to help kids prepare for youth sports.

Timing is also a key factor. According to Dr. Laura Purcell in the Canadian journal, Paediatrics & Child Health, “Sporting activities must be developmentally appropriate for the child. Enrolling children in sports that are beyond their developmental ability can lead to frustration and early dropout. Thirty-five percent of children who participate in organized sports drop out every year. By age 15, 75 percent of youth no longer play organized sports.”

By paying attention to your kids physical development and capabilities, you can help prepare them for a lifelong love of sports!

Purcell goes on to say, “It is not until they reach the age of six years that sufficient combinations of fundamental skills are attained to allow them to begin participating in organized sports.” Dr. Purcell firmly believes in focusing on developing fundamentals for sports instead of focusing on competition when children are under the age of 6. These fundamentals include running, throwing, tumbling, and catching.

It’s also important to make sure your child has a proper physical examination before entering the world of sports. A doctor of chiropractic, such as Dr. Dee at Healing Hands Chiropractic, located in Murfreesboro, TN, can help!

Dr. Dee can evaluate your child and their development, and identify any underlying issues or subluxations that may need to be corrected. Chiropractic for kids is proven to help with focus, development, immunity building, coordination, and more.

It is a great idea to incorporate chiropractic into your child’s routine before they enter the sports world! Chiropractic helps ensure their nervous system is functioning as it should, so they can not only perform their best, but also feel their best. This is why so many professional athletes utilize chiropractic care!

If you are about to enter into the world of youth sports with your family, contact Healing Hands Chiropractic today! Dr. Dee and her amazing staff can help! Reach us today at 615-203-3505!

Mental Readiness for Sports

We all know that sports are about far more than physical readiness. Sports are a huge mental game as well. We all want to raise classy athletes who respect other players and the game, and who are great examples and leaders for their teammates. Here are some great suggestions and strategies parents and coaches can use in order to raise young athletes who are well-mannered and successful, while loving the game!

1. Don’t overreact, or underreact. At the end of the game, it is just a game. Sports are supposed to be fun! However, it is still hard to accept a loss for most kids (and adults!). If you have a kid disappointed in the outcome of the game, focus on trying to find a learning experience from it or a positive amidst the loss. Don’t let your child sit and sulk, and certainly do not belittle them for losing! On the other end of the spectrum, it’s important to not underreact. The process of learning to play team sports is important. If your child is slacking off or goofing around during practice, isn’t hustling or listening to the coach, or mishandles something that is 100% within their control, do not let it slide. Set a precedent for respect and hard work.

2. Let your kid play multiple sports. Kids are more likely to get injured if they specialize in a specific sport early on. Letting your child try out and play multiple sports give them great social and athletic interactions, and helps them learn what sports they truly enjoy! Worried that by letting your child participate in soccer, dance, and hockey that you are sacrificing their future career in the NHL? Wrong. Studies actually show that 82 percent of top athletes from the four major sports in the United States played multiple sports!

3. Set an example. If you want your kids to love sports and exercise, guess what you need to do? Love sports and exercise. Overweight parents are more likely to have overweight kids. Kids model their parents behavior. This includes their parents work ethic, attention to detail, punctuality, exercise and eating habits, responses to losing, reactions to a bad call, and more. You’ve got a set of little eyes watching you at all times. What will they see?

4. Teach your child how to properly shake hands and hold eye contact. Coaches truly do pay attention to how a kid reacts and treats other kids. A nice firm handshake and the ability to maintain eye contact during conversation is not only a great skill in sports, but also in life. These are two of the little things you can teach your child now, that they will use throughout their entire life.

5. Surround your kids with unconditionally positive people. Everyone responds better and more favorably to people who are positive, from adults to kids. Kids are easily influenced. It is so important to let them be influenced by positivity for as long as you can. You want your kid being coached by positive people who know their stuff. Find adults who will speak truth and wisdom and encouragement into your kid’s life, and then thank them like crazy when they do!

man with a headache

Whiplash: Symptoms and Treatment Options

In the United States, more than 2 million people suffer from whiplash injuries every year. Whiplash is most often associated with car accidents. However, it can occur with any type of impact or blow that causes your head to jerk forward or backward.

The jerking motion strains the neck. The sudden force can injure bones, discs between the bones, ligaments, muscles, nerves, and other tissues in the neck and spine.

When treated quickly, most people are able to quickly recover from whiplash. However, left untreated, whiplash can cause pain and suffering for months or years. By acting quickly when dealing with a whiplash injury, the body can heal faster. It also reduces the overall pain and swelling. If you believe you’re suffering from whiplash, reach out to us today! 615-203-3505

Research continues to support the idea that the sooner one receives chiropractic care after an accident, the faster they can recover. Ideally, patients will see us within 24 hours of the accident for the fastest healing time, however, we are here to help at any point in time.

chiropractor with a patient

Causes of Whiplash

Whiplash is caused when the head jerks beyond its usual range of motion. This jerking movement pulls muscles and ligaments and often causes their fibers to tear.

Whenever a fiber is torn in a muscle or tendon, it’s called a strain. If this happens in a ligament, it’s called a sprain. Whiplash usually packs a double punch and involves both strains and sprains in the neck and spine. In more severe cases, it may also include fractures or dislocations.

If you’ve been involved in an accident and are experiencing pain, contact us today. Healing Hands Chiropractic can help. Reach us at 615-203-3505.

Symptoms of Whiplash

Symptoms of whiplash usually show up within 24 hours of the injury or accident. Sometimes symptoms can even show up sooner than that — within 6 to 12 hours. Left untreated, symptoms of whiplash will continue to worsen. Take proactive action and contact Healing Hands Chiropractic today to help treat your whiplash symptoms.

Common symptoms of whiplash include, but are not limited to:

  • Neck pain
  • Dizziness
  • Headaches
  • Stiffness
  • Limited range of motion
  • Pain with neck or back movement
  • Tenderness in the upper back, neck, and shoulders
  • Fatigue
  • Tingling in the arms
  • Numbness in the arms

Other, less common symptoms of whiplash include:

  • Lower back pain
  • Muscle spasms
  • Jaw pain
  • Blurred vision
  • Ringing in the ears
  • Trouble sleeping
  • Memory issues
  • Irritability
  • Poor focus

Whiplash symptoms are often made worse by reading, driving, sitting at a computer, using a cell phone, watching TV, or any activity that requires a sustained posture. f you are currently experiencing any of these symptoms following an accident, please contact our offices today at 615-203-3505.

Natural Treatment Options for Whiplash

Whiplash can be incredibly painful. Luckily, natural treatment options exist. Here are 3 natural treatment options for whiplash injuries.

1. Chiropractic. Dr. Dee at Healing Hands Chiropractic, located in Murfreesboro, TN is an expert in treating whiplash injuries. She can accurately identify the misalignments in the spine that are causing such pain. Through spinal adjustments, she will help restore normal joint movement and function.

This treats whiplash and its symptoms at its source. Over the counter and prescription medications do not. Spinal adjustments will help reduce your levels of pain and inflammation, and will have you feeling better, faster.

2. Massage. In combination with chiropractic, massage therapy can be incredibly beneficial in treating whiplash injuries. Three types of massage are often used in treating whiplash injuries.

Myofascial release is one type of massage that a massage therapist may use to treat whiplash. This technique helps loosen restricted neck muscles and fascia. It can also help increase range of motion that often decreases with whiplash.

Static compression is another type of massage therapy that is often used to treat whiplash injuries. Applying static compression to the impacted trigger points helps increase the oxygen flow to the muscles that have been impacted. This increased blood flow helps the muscles to heal.

Deep tissue massage is the third type of massage commonly used to treat whiplash injuries. Deep tissue massage techniques help release deep fascia, adhesions, and scar tissue that can occur with whiplash. By loosening up this tissue around the nerves in the neck and back, the body is able to heal faster.

With any type of massage, it’s incredibly important to tell the massage therapist your pain level so they can adjust accordingly!

3. Essential oils. Essential oils are a great, natural, and effective way to help alleviate pain associated with whiplash. Try applying a few drops of the recommended oils to the affected area, and gently massage these into your skin. Make sure you are using 100 percent pure essential oils. The following oils can be beneficial in treating whiplash pain:

Wintergreen oil: Wintergreen oil has antiseptic, anti-inflammatory, and analgesic properties. It will create a warm sensation in the tender area, and help increase circulation and promote healing.

Marjoram oil: Marjoram oil can work to decrease muscle spasms by relaxing the muscles. It is also known to promote blood circulation, helping the muscles get the nutrients they need to heal.

Lavender oil: Lavender is known for its ability to help people relax. Lavender oil helps tense muscles relax, and therefore improves blood flow. This helps lower stress levels and aids in physical and mental recovery from whiplash.

Healing Hands Chiropractic Can Help

If you believe you are experiencing whiplash, please contact Healing Hands Chiropractic today! Dr. Dee can properly diagnose the source of your whiplash pain. She can then work with you to establish the most effective course of treatment for your whiplash injuries. Remember, the sooner you can be seen after an accident, the better!

Contact Dr. Dee and Healing Hands Chiropractic today for your consultation. There’s no need to suffer from your whiplash pain any longer. Reach us now at 615-203-3505. We look forward to working with you!