Health News & Recipes

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2023 July Activity

Health-Boosting Effects of Drinking Lemon Water

23 Sept Lemon Water

Warm lemon water mugStarting your day with warm lemon water can offer significant health benefits. First, it’s a rich source of vitamin C, which is crucial for the immune system, aiding in the fight against colds and flu. It also helps to rejuvenate skin from within, leading to a radiant glow.

Secondly, the pectin fiber in lemons assists in fighting hunger cravings. This can lead to weight loss as you’re less likely to snack on unhealthy foods throughout the day.

Lastly, warm lemon water aids digestion. The atomic structure of lemon juice is similar to the digestive juices found in the stomach, tricking the liver into producing bile, which helps keep food moving through your body smoothly.

Incorporating warm lemon water into your daily routine may be a small change, but its effects can be genuinely transformative.

Another great way to help elevate your health is with chiropractic care. Book an appointment today.

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September Health Wellness Month

23 July National Wellness Month

Article by: Christine Bean
It’s a perfect time to focus on taking care of yourself physically, mentally, and emotionally. Especially during these stressful times, it’s important to make self-care, healthy eating, and stress management a priority in order to feel better than ever! Make it a goal to try one of these 8 ways to boost your wellness each day.

Exercise. Just 30 minutes of exercise per day can be a major mood-booster. Not only does it benefit your mental health, it keeps you at a healthy weight, gives you more energy, and assists with pain management.
Drink more water. Hydration is so important for your body, especially during these hot summer months. Water helps transport nutrients to give you energy, and even lubricates your joints. It’s the key to digestion, clearer skin, and even weight loss!
Spend time outside. Fresh air can do a mind and body good, especially if you’re exercising outdoors. Spending time in nature can improve your memory, lower your blood pressure, and boost your mood.
Practice deep breathing. Stress and anxiety can impact your breathing without you even realizing it, causing you to take shallow breaths, or even holding your breath for a period of time, causing your body to tense-up. Practicing deep breathing techniques, and concentrating on breathing from your diaphragm, can make a big difference.
Get enough sleep. Sleep is a huge factor in our mental and physical well-being. Getting an adequate amount of sleep each night helps keep your weight in check, your risk of depression and anxiety low, your memory sharp, your immune system strong, and so much more.
Take a social media break. With information constantly being thrown at us via social media, it’s important that we take time each day to disconnect from technology in order to boost our mental and physical health. A digital detox can help with anxiety, sleep, mood, and lots more. Aim to put your phone away one hour before bedtime to allow your brain to wind-down before falling asleep.
Call a friend or family member. Now that social distancing is part of our daily lives, it’s more important than ever to stay connected to those we love. Friends and family play a huge role in our mental health, and social connection can be an instant mood-booster. Make it a goal to call or video chat with someone important to you every day, even if it’s just for 5 minutes!

Roasted Sweet Potatoes
Cut back on sugar and load up on fruits and veggies. The average American consumes 22 teaspoons of sugar each day, and much of it is hidden in salad dressings, alcohol, coffee creamer, etc. Sugar depletes your energy and makes you feel tired and grumpy (afternoon slump anyone?) If you have a sweet tooth, you can still satisfy it by swapping your sugary sweets for juicy peaches, plump blueberries, or MightyMeals’ Roasted Sweet Potatoes. Your body and mind will thank you for it!

23 July Voters
23 July Wellness Tips
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Rethink Your Drink

2023 July Summer Drinks

The next time you go grocery shopping, read the nutrition labels on the items in your cart to see which ones have the most added sugars. You may be surprised to see the amount of added sugars in some drinks.

Sugary drinks are the leading source of added sugars in the American diet. These sweetened liquids include regular soda, fruit drinks, sports drinks, energy drinks, and sweetened waters. The flavored coffees we grab on the way to work and sweet drinks we order when eating out also count as sugary drinks. Adding sugar and flavored creamer to coffee and tea at home counts, too.

Amount of Sugar and Calories in Common Drinks

2023 July Sugary Drinks

Why Should I Be Concerned About Sugary Drinks?
People who often drink sugary drinks are more likely to face health problems, such as weight gain, obesity, type 2 diabetes, heart disease, cavities, and gout, a type of arthritis.

The latest guidelines recommend that people 2 years and older keep their intake of added sugars to less than 10% of their total daily calories. For example, in a 2,000 calorie diet, no more than 200 calories should come from added sugars. Two hundred calories is about 12 teaspoons of added sugar in food and beverages combined. A 12-ounce regular soda has more than 10 teaspoons of added sugar, adding up to about total 150 calories. CDC research found about 30% of Americans ages two and older eat and drink high amounts of added sugar each day. Cutting out 2 regular sodas per day would reduce total calories by 2,100 in a week.

Tricks to Rethink Your Drink

2023 July Water

Choose water (tap or unsweetened, bottled, or sparkling) over sugary drinks.

Need more flavor? Add berries or slices of lime, lemon, or cucumber to water.
Missing fizzy drinks? Add a splash of 100% juice to plain sparkling water for a refreshing, low-calorie drink.

Need help breaking the habit? Don’t stock up on sugary drinks. Instead, keep a jug or bottles of cold water in the fridge.

Water just won’t do? Reach for drinks that contain important nutrients such as low fat or fat free milk; unsweetened, fortified milk alternatives; or 100% fruit or vegetable juice first.

(NOTE: Before infants are 12 months old, do not give fruit or vegetable juice. Juice after 12 months old is not necessary, but 4 ounces or less a day of 100% juice can be provided.)

At the coffee shop? Skip the flavored syrups or whipped cream. Ask for a drink with low fat or fat free milk, an unsweetened milk alternative such as soy or almond, or get back to basics with black coffee.

At the store? Read the Nutrition Facts label to choose drinks that are low in calories, added sugars, and saturated fat.

On the go? Carry a reusable water bottle with you and refill it throughout the day.

Still thirsty? Learn how to drink more water.
Remember that you can be a role model for your friends and family by choosing water and other healthy, low-calorie beverages.

A Note About Energy Drinks
Energy drinks are often marketed as products that increase energy. In addition to added sugar, these products may also contain large amounts of caffeine and other legal stimulants. Concerns have been raised about the potential health risks of these products, especially for young people. If you’re looking for a quick pick-me-up, alternatives to energy drinks include:

Plain or unsweetened flavored water. Dehydration is often a reason for low energy.
Unsweetened tea. A number of tea flavors are available in naturally caffeinated varieties that can be enjoyed hot or cold.
Hot or iced coffee.
100% fruit or vegetable juice. There are many types of juices and juice combinations. Find one that you enjoy!
Whole fruit. Sometimes a snack can give you as much of a boost as a drink.

2023 July Healthy Eating Adults
2023 July Health Eating Children
21 Mar Peggys Logo

Three Things to Keep Out of Your Coffee

22 Oct Grassam
23 June Grassam article 1

Coffee is a staple in many people’s morning routines, but some additives can zap your energy levels and cause negative side effects.

Here are three things to avoid putting in your coffee if you’re looking to avoid the jitters and crash.

Artificial Sweeteners – Artificial sweeteners like aspartame and sucralose can lead to a host of unpleasantries–some people with sensitivities may experience headaches and digestive problems. Instead of artificial sweeteners, try adding natural sweeteners such as honey or maple syrup.

Creamers – Creamers often contain ingredients like hydrogenated oils and high fructose corn syrup which may lead to weight gain and other health issues. Instead of creamers, try adding almond milk or coconut milk for a creamy texture without the added sugar.

Flavored Syrups – Flavored syrups may taste good, but they are packed with sugar and artificial ingredients. Instead of flavored syrups, try adding fresh fruit or spices such as cinnamon or nutmeg for a natural flavor boost without all the added sugar.

If you’re looking for an energy boost without the caffeine jitters, there are plenty of healthy alternatives to coffee that can give you the same pick-me-up without all the negative side effects. Some great options include matcha tea, golden milk lattes, chicory coffee, apple cider vinegar drinks, fresh juices and smoothies, and kombucha drinks or herbal teas.

Chiropractic care is another great way to naturally boost energy levels by helping your body function as designed!

Ready to book an adjustment? Contact our practice today-we look forward to seeing you in the practice soon.

Understanding Sciatica and Chiropractic Care

22 Oct Grassam
23 June Sciatia Grassam

Sciatica is a common condition that causes pain, numbness, or weakness in the buttocks and legs. The condition affects millions of people worldwide, and many find relief through chiropractic care.

What Is It?
Sciatica is caused by a pinched or irritated sciatic nerve, which runs from the lower back through the hips, buttocks, and down each leg. The nerve can become compressed for a variety of reasons, including herniated discs, spinal stenosis, or degenerative disc disease.

Symptoms of sciatica include pain that radiates from the lower back down the leg, tingling or numbness in the leg or foot, and muscle weakness in the affected leg.

In our practice, we help sciatica patients through non-invasive and drug-free methods. Chiropractic care for sciatica typically involves adjustments, which may help to relieve pressure on the sciatic nerve and reduce inflammation in the affected area.

In addition to adjustments, we may also recommend other complementary therapies to help alleviate symptoms and prevent future flare-ups. These may include exercises to improve flexibility and strengthen the muscles that support the lower back, as well as lifestyle modifications like weight loss, improved posture, and stress reduction techniques.

Ready to Learn More?
If you are experiencing sciatica symptoms like lower back pain, leg pain, or numbness, chiropractic care may be the solution you’ve been searching for. Contact our practice to schedule an appointment and learn more about how care can help you find relief from sciatica symptoms.

Remember, early intervention is key when it comes to sciatica, so don’t delay in seeking care if you suspect you may be suffering from this condition.

We look forward to seeing you soon!

Dr. Lisa Grassam
Grassam Family Chiropractic
Appointments: (772) 286-5433


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22 June Recipe Photos

Cheeseburger Pizza

Cheeseburger Pizza

Cornmeal, for dusting
All-purpose flour, for dusting
1 lb. refrigerated pizza dough, at room temperature
8 oz. lean ground beef
1/2 c. barbecue sauce
2 oz. extra-sharp Cheddar, coarsely grated (1⁄2 cup)
1 head butter lettuce, torn
1/2 pt. cherry tomatoes, quartered
1/2 small red onion, thinly sliced
1 tbsp. olive oil
Kosher salt and pepper

Heat oven to 425°F. Dust baking sheet with cornmeal. On lightly floured surface, shape pizza dough into 14- to 16-inch oval and place on prepared baking sheet.
Meanwhile, heat large skillet on medium. Add beef and cook, breaking up with spoon, until no longer pink, about 5 minutes. Remove from heat and stir in barbecue sauce.
Spoon beef mixture over pizza dough and sprinkle with Cheddar. Bake until crust is golden brown and crisp, 20 to 25 minutes.
Meanwhile, in large bowl, toss lettuce, tomatoes, onion, oil, and 1⁄4 teaspoon each salt and pepper. Top pizza with salad and serve immediately.

Enchilada Pie

Enchilada Pie

2 10-oz. cans mild red enchilada sauce (2 1/4 cups)
4 Homemade Tortillas or store-bought 8-inch flour tortillas
1 c. refried beans
3 c. shredded rotisserie chicken
1 medium white onion, chopped (1 cup), divided
6 oz. Monterey Jack cheese, coarsely shredded (about 1 3/4 cups), divided
1/3 c. cilantro leaves


Heat oven to 375°F. Spread 1/4 cup enchilada sauce on bottom of 8-inch round cake pan. Spread 1 tortilla with one-third of refried beans and place in cake pan, bean side up. Top with one-third of chicken (1 cup), 1/4 cup onion, and 1/2 cup cheese. Spoon one-third of remaining enchilada sauce on top (about 2/3 cup).

Repeat twice more with remaining tortillas, beans, chicken, 1/4 cup onion, and 1/2 cup cheese, finishing with final remaining tortilla. Transfer to oven and bake until bubbling, 20 to 25 minutes.

Heat broiler. Top with remaining 1/4 cup cheese and broil until cheese melts. Let rest 10 minutes. Sprinkle with remaining 1/4 cup onion, then cilantro, just before serving.

Grilled Shrimp Kebabs

Grilled Shrimp Kebabs

1 1/2 lb. extra-large peeled and deveined shrimp
2 tbsp. olive oil
1 tbsp. lemon juice, plus grilled lemon wedges and lemon zest for serving
2 tbsp. Chesapeake–Style rub or Herby rub

Heat grill to medium-high. In large bowl, toss shrimp with olive oil and lemon juice, then 2 Tbsp Chesapeake-Style rub or Herby rub. Thread onto skewers (3 to 5 shrimp per skewer). Grill until opaque throughout, 2 to 3 minutes per side. Grate lemon zest over top and serve with grilled lemon wedges if desired.

Chorizo-Stuffed Zucchini


4 zucchini (about 6 oz. each)
3 tsp. oil, divided
2 small links fresh chorizo sausage (about 6 oz. total)
2 scallions, thinly sliced
3 oz. Monterey Jack cheese, coarsely grated
1/2 c. cilantro, chopped, plus more for sprinkling
Kosher salt and pepper

Place rimmed baking sheet in oven and heat to 450°F. Cut zucchini in half lengthwise and, using teaspoon, hollow out each zucchini half. Brush cut sides with 1 teaspoon oil, then place, cut sides down, on heated baking sheet. Roast 5 minutes.
Meanwhile, heat 2 teaspoons olive oil in large skillet on medium-high. Add sausage and cook, breaking up, until no longer pink, 3 to 4 minutes. Using slotted spoon, transfer to bowl.
Add scallions to chorizo and toss to combine.
Fold in Monterey Jack cheese and cilantro. Turn zucchini cut sides up and season with 1/4 teaspoon each salt and pepper. Divide chorizo mixture among zucchini halves (about 1/4 cup per half) and roast until zucchini are just tender, 8 to 10 minutes more. Sprinkle with cilantro if desired.

Prosciutto Shrimp with Tropical Mango Salsa

Salsa Shrimp

24 peeled and deveined cooked shrimp (16-20 per pound)
5 tablespoons lime juice

Mango Salsa:
2 medium ripe mangoes, peeled and chopped
3/4 cup cubed fresh pineapple
3/4 cup chopped peeled papaya
1/2 cup finely chopped red onion
1/2 cup finely chopped sweet red pepper
2 jalapeno peppers, seeded and minced
2 tablespoons minced fresh cilantro
2 tablespoons lime juice
24 thin slices cantaloupe
12 thin slices prosciutto, halved lengthwise

1. Place shrimp and lime juice in a large shallow bowl. Refrigerate, covered, while making salsa, turning once. In a large bowl, combine mangoes, pineapple, papaya, red onion, red pepper, jalapenos, cilantro and lime juice. Refrigerate, covered, until serving.
2. Drain shrimp, discarding lime juice. Place 1 cantaloupe slice on each prosciutto slice; top each with 1 shrimp. Fold both sides to close. If desired, secure with toothpicks. Serve with mango salsa.

Steak - Chicken - Caribbean Jerk Marinade

Multi Marinade

Steak Marinade

1/4 cup olive oil
2 Tbsp. Hellmann's® or Best Foods® Real Mayonnaise
1 Tbsp. Worcestershire sauce
1 Tbsp. soy sauce
1 Tbsp. honey
1 Tbsp. paprika
1 Tbsp. chopped fresh flat-leaf parsley leaves *
1 Tbsp. chopped fresh rosemary leaves *
1 Tbsp. chopped fresh thyme leaves *
4 cloves garlic, finely chopped

Combine all ingredients in small bowl. Use as a marinade for 1 to 2 lbs. steak. Rub on steak and marinate in refrigerator 1 to 6 hours.
Chicken Marinade

2 Tbsp. Hellmann's® or Best Foods® Real Mayonnaise
1/4 cup chopped fresh cilantro leaves or mint leaves *
2 cloves garlic, finely chopped
Grated peel and juice of 1 lemon
1 small red chile pepper, seeded and finely chopped (optional)
1/4 tsp. ground black pepper
2 boneless, skinless chicken breast halves (about 4 oz. ea.)

Combine Hellmann's Real Mayonnaise, cilantro, garlic, lemon peel and juice, chile pepper and black pepper in medium bowl. Add chicken and turn to coat. Cover and marinate in refrigerator 1 to 3 hours.
Remove chicken from marinade, discarding marinade. Grill chicken, turning once, until thoroughly cooked.
Caribbean Jerk Chicken

2 Tbsp. Hellmann's® or Best Foods® Real Mayonnaise
2 Tbsp. Caribbean Jerk seasoning blend
2 Tbsp. soy sauce
4 boneless, skinless chicken breasts (about 1 lb.)

For marinade, combine Hellmann's® or Best Foods® Real Mayonnaise, seasoning and soy sauce. Pour marinade over chicken in large, shallow nonaluminum baking dish or plastic bag. Cover, or close bag, and marinate in refrigerator, turning occasionally, 30 minutes.

Remove chicken from marinade, discarding marinade. Grill or broil chicken 12 minutes or until chicken is thoroughly cooked, turning once.

Vegan Mac & Cheese

Vegan Mac Cheese

8 ounces high protein elbow macaroni
1 medium Yukon gold potato, peeled and cut into chunks
1 small onion, chopped
1 medium carrot, chopped
3 cloves garlic
1/2 cup Hellmann's® or Best Foods® Vegan Dressing and Spread, divided
2 Tbsp. nutritional yeast seasoning
1 1/2 tsp. Maille® Old Style Mustard
1/2 tsp. salt
1/4 cup plain panko bread crumbs

Preheat oven to 350°. Prepare macaroni according to package directions.

Meanwhile bring 2 cups water, potato, onion, carrot and garlic to a boil in medium saucepan over high heat. Reduce heat and cook until tender, about 15 minutes. Remove and reserve 3/4 cup cooking water, then drain.

Transfer vegetable mixture and reserved cooking water to blender and blend until smooth. (Or puree in pot using a hand held immersion blender.) Reserve 1 Tbsp. Hellmann’s® or Best Foods® Vegan Carefully Crafted Dressing and Sandwich Spread. Add remaining to blender; add nutritional yeast, mustard and salt and blend until smooth.

Combine drained macaroni and sauce in pasta pot; season, if desired, with salt and pepper. Transfer to 8 x 8-inch baking dish. Combine reserved 1 Tbsp. Dressing and Sandwich Spread with panko crumbs and sprinkle over top.

Bake 15 minutes or until crumbs are toasted.

Neapolitan Ice Cream Bars

Ice Cream Bars

2 9-oz. packages chocolate wafers
1 c. salted butter, melted
1/4 c. plus 2 tbsp. granulated sugar
1 1/2 qt. vanilla ice cream
3 c. sliced fresh strawberries

Working in two batches, pulse chocolate wafers in a food processor until fine and crumbly. Transfer the chocolate crumbs to a large bowl. Add the melted butter and sugar. Stir until evenly combined and moistened.

Line a 9-by-13-inch pan with parchment paper. Add the crumb mixture to the pan; press firmly to create an evenly thick crust. Freeze for 30 minutes. Take the ice cream out of the freezer, and let it sit at room temperature during this time.

Add the ice cream to the bowl of a stand mixer fitted with the paddle attachment. Beat at medium-low speed until smooth, about 1 minute.

Remove the chocolate crust from the freezer; spread the ice cream mixture over the crust in an even layer. Freeze until the ice cream is firm again, about 3 hours or overnight.

Stir together the sliced fresh strawberries and sugar; let stand at room temperature for 30 minutes. Remove the bars from the freezer; cut and serve immediately with the fresh strawberry mixture spooned on top.

Homemade Dole Whip

Dole Whip

3/4 c. pineapple juice
1 c. vanilla ice cream
2 c. frozen pineapple
1 tbsp. lime juice
Pinch of sea salt

In a high-powered blender, combine the pineapple juice, vanilla ice cream, frozen pineapple, lime juice and salt. Blend on medium-high speed, stopping to push the pineapple chunks down into the blender as needed.

Transfer to a bowl; cover and freeze for 30 minutes.

Scoop and serve. Alternatively, transfer to a piping bag fitted with a large star tip and pipe into small serving bowls. (This method will make it look like it came out of a soft serve machine.)

No-Bake Lemon Cheesecake

Lemon Cheesecake

16 graham crackers (full sheets)
1/2 c. light brown sugar
1 stick salted butter, melted
3 8-oz. blocks full-fat cream cheese, at room temperature
1/2 c. granulated sugar
1/4 c. confectioners' sugar
2 tbsp. fresh lemon juice
1 tbsp. finely grated lemon zest
1/4 c. sour cream
1 1/4 c. heavy cream
1 tsp. vanilla extract
Lemon slices, to serve
Whipped cream, lemon curd, or sweet strawberries, optional

For the crust: Place the graham crackers and brown sugar in the bowl of a food processor. Process until finely ground, about 1 minute. With the processor running, slowly pour in the melted butter. Process the mixture until it is the texture of coarse sand. Transfer to an 8-inch springform pan. Using a measuring cup, press the crust into the bottom of the springform pan and up the sides, about 2 1/2 inches. Press firmly to pack and make an evenly thick crust. Place in the freezer for 20 minutes.
For the filling: Beat the cream cheese in the bowl of a stand mixer with a paddle attachment until softened and smooth. Scrape down the sides of the bowl and add the granulated sugar; beat to combine. Add the confectioners' sugar, lemon juice, lemon zest, and sour cream. Beat to combine until very smooth, scraping the sides and bottom of the bowl as needed. Transfer to a large mixing bowl.
Combine the heavy cream and vanilla extract in the same bowl of the stand mixer with a whisk attachment. Mix on medium-high speed until stiff peaks form, about 4 minutes. Add one-third of the whipped cream to the cream cheese mixture and gently fold in with a rubber spatula until completely combined. (Scoop the mixture from the bottom of the bowl and fold over the top to combine the mixture, without letting all of the air out of the whipped cream). Add the remaining two-thirds of the whipped cream and continue to gently fold until completely combined.
Remove the crust from the freezer and add the filling. Gently push into an even layer and smooth the top with the back of a spoon. Cover the pan with plastic wrap and refrigerate for at least 12 hours or up to overnight.
Loosen the cheesecake from the springform pan. Garnish with lemon slices. Cut pieces with a warm knife and serve with a dollop of whipped cream, lemon curd or sweet strawberries, if you like.

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Healthy Diet Options for Men: By Age, Health and Goals

23 Apr Wellness Tips 1

Article by: Adrienne Santos-Longhurst - Digital Writer
Did you know that your biological sex plays a role in weight loss? Differences in body composition, metabolism and even sociocultural gender factors influence everything from your food preferences and eating habits to how much weight men lose compared to women.1 To make choosing a diet even more complicated, there's also your age to consider as nutritional needs and health concerns change throughout your life.

To help you choose the right diet plan or weight loss program, we've rounded up the best diets for men at every age — whether you're looking to lose weight, gain muscle, improve your health or all of the above.

Diet for Overall Health: Mediterranean Diet
The Mediterranean diet isn't a specific diet, though you can find many books and websites dedicated to meal plans on this way of living that's based on the traditional eating habits of people in the countries bordering the Mediterranean Sea.

This style of eating fits into the healthy dietary patterns recommended by major health authorities, including the American Heart Association2 and the World Health Organization (WHO).3 Year after year, it continues to top the best diet lists.3

Eating a Mediterranean-style diet can help prevent stroke by reducing risk factors, including obesity, high cholesterol, high blood pressure and diabetes. This way of eating, which is traditionally rich in virgin olive oil, may even help remove excess cholesterol from arteries and keep blood vessels open.2

A Mediterranean diet is one that:

Emphasizes vegetables, fruits, whole grains, legumes and beans
Includes fish, poultry and low- or no-fat dairy products
Includes nuts and non-tropical oils, primarily olive oil
Limits sugary beverages, highly processed foods, saturated fats, refined carbohydrates and fatty meats

Diet for Weight Loss: Intermittent Fasting
Experts have long considered the best diet for weight loss to be a calorie-restricted diet. While counting calories and exercising is pretty much a surefire way to lose weight, a 2020 review of 27 studies showed intermittent fasting to be just as effective as a calorie-restricted diet. Participants lost between 0.8% and 13% of their body weight with no adverse effects reported.4

Intermittent fasting is less about what to eat and more about when you eat. By eating during a specific time period, you end up consuming fewer calories without having to track or count. It works because after hours without food, your body exhausts its sugar stores and begins burning fat.

There are a few different approaches to intermittent fasting, with one of the more popular options being the 16/8 method.5 To do this, you would:

Eat only during an eight-hour period and fast for 16 hours — for example, eating only between 11 a.m. and 7 p.m. every day.
Consume only calorie-free beverages during your 16 fasting hours, such as water, tea and black coffee.

22 Aug Stuart Sailing LLC A

Natural Solutions for Managing Knee Pain

22 Oct Grassam
23 Apr 11 Knee Pain

Knee pain isn’t something that has to happen as you age-in fact, it can affect people of all walks of life-from teens to athletes, adults, and seniors. Some of the most common causes include overuse, underlying medical conditions, osteoarthritis, patellar tendinitis, meniscal tears, and ligament injuries.

While medication and surgery may provide relief, natural solutions can also be effective. Stretching and exercise can help strengthen the muscles around the knee joint, reducing the risk of injury and improving mobility. Low-impact exercises such as swimming and cycling may be particularly beneficial. Maintaining a healthy weight is also essential in managing the condition.

Our team helps patients overcome knee pain by restoring proper joint alignment, which may reduce pressure on joints and improve range of motion. Find out if it can help you by booking a visit with us today. LLC. is your Treasure Coast online newspaper, “Who they are, what they do and where they do it”?

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Can Poor Posture Cause Back Pain?

22 Oct Grassam
23 Apr 11 Back Pain

Older woman exercising The answer is a resounding yes! Why? When we sit or stand with improper alignment, we put extra stress on our spine and its surrounding muscles and ligaments. Over time, this can lead to pain, discomfort, and even injury.

Some common types of poor posture that can contribute to back pain include slouching, hunching over a desk or computer, and standing with an uneven weight distribution. Correcting poor posture can help alleviate back pain and prevent future issues.

As your partner in natural health, we can help identify and address postural imbalances through adjustments and corrective exercises. We also provide education on proper posture and ergonomics for daily activities to help prevent further pain and discomfort.

Don’t let poor posture contribute to your back pain – visit us if it’s something you’re looking to correct. LLC. is your Treasure Coast online newspaper, “Who they are, what they do and where they do it”?

Do you have something to say, an event to talk about? An event you would like to have covered. Do it here!

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The Importance of a Consistent Sleep Routine

22 Oct Grassam
23 Apr 11 Sleep Photo

As your chiropractor, we can’t stress enough the importance of a consistent sleep routine for your overall health and wellbeing. While many people focus on getting enough hours of sleep, it’s just as important to establish a regular sleep routine that helps your body get the most restorative sleep possible. Here are some key points to keep in mind when creating your sleep routine:

Stick to a consistent sleep schedule, even on weekends.
Create a relaxing bedtime routine that helps you unwind and prepare for sleep.
Make sure your sleep environment is comfortable, cool, and quiet.
Avoid stimulants like caffeine and electronic devices before bed.
Incorporate relaxation techniques like deep breathing or meditation to help you fall asleep.
By prioritizing a sleep routine, you may notice improvements in your mood, energy levels, and even your physical health. If you’re experiencing back pain that’s keeping you up at night, don’t hesitate to give us a call. We’ll do our best to get to the root cause of the issue and develop a care plan unique to your needs. LLC. is your Treasure Coast online newspaper, “Who they are, what they do and where they do it”?

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What’s Causing Your Headaches?

22 Oct Grassam
22 Nov 9 Grassam Headaches

Article by: Healthy news and information from Grassam Family Chiropractic
Frequent headaches may be common, but they aren’t normal. If you suffer from them frequently, there are a few common causes that you should be aware of.

1. Dehydration: Dehydration causes your blood vessels to constrict, which can lead to pain.

2. Caffeine withdrawal: If you regularly drink caffeinated beverages and then suddenly stop, you may experience caffeine withdrawal headaches. These can be excruciating and may last for several days.

3. Skipping meals: If you go too long without eating, your blood sugar can drop, resulting in a headache.

4. Eye strain: Staring at a computer screen or other digital device for long periods of time can cause eye strain, resulting in a tense head and neck.

5. Spinal misalignments: Spinal bones that are out of alignment can cause pinched nerves and a host of health issues that often result in headaches. Find out how an adjustment can help by booking a visit with us.
For More Information Call Today:772-286-5433. LLC. is your Treasure Coast online newspaper, “Who they are, what they do and where they do it”?

Do you have something to say, an event to talk about? An event you would like to have covered. Do it here!

Email your story or request to:

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7 Benefits of Custom Orthotics

22 Oct Grassam
22 Nov 9 Benefits of Orthotics Grassam

Article by: Healthy news and information from Grassam Family Chiropractic

Custom orthotics are designed to support your feet in a way that helps improve your overall alignment and reduces stress on your joints. By doing so, they can help relieve pain throughout your body and improve your overall mobility.

There are many benefits of custom orthotics, including:

1. Relief from foot, knee, hip, and back pain
2. Improved alignment and posture
3. Increased stability and balance
4. Enhanced athletic performance
5. Reduced stress on joints
6. Increased comfort while standing, walking, or running
7. Prevention of foot conditions such as bunions and calluses

Dealing with foot pain? Find out how we can help! We look forward to seeing you in the practice soon.

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4 Remedies for Sciatic Pain

22 Aug Sciatic Pain Grassam

Article Courtesy Lisa Grassam - Grassam Spine & Wellness
Do you ever experience low back pain that sometimes radiates through your hips and legs?

While it can be grueling, there are a few ways you can manage the pain naturally and overcome it. As someone who wants the best for your health, give these tips a try and let us know how they work for you!

1. Stretch gently. While laying on your back, put one hand behind your knee and pull it toward your chest. Hold for 10 seconds and repeat.
2. Change your position. Sciatica can flare when you’ve been sitting in the same position for too long.
3. Stay moving. Go for walks to keep your body and spine mobile. This promotes circulation, which is necessary for healing.
4. Schedule a visit with us. We see patients every day who are dealing with sciatica. Let us develop a custom care plan for you so that your pain is a thing of the past.

5 Common Causes of Shoulder Pain

22 May Shoulder Pain

Article Provided by: Lisa Grassam - Grassam Spine & Wellness
Did you know that the shoulder is one of the biggest and most complex joints in the human body?

While a traumatic event or injury is typically the culprit of sudden shoulder pain, there are many other causes that can lead to tension and mobility issues.

Here are a few of the most common issues we see in the practice.

1. Rotator cuff injuries. This type of problem doesn’t always come from sudden trauma. In fact, years of wear and tear can lead to eventual rotator cuff tears. They typically occur in the dominant arm and are more common as you age.

2. Bursitis. All over your body, you have thin, sac-like structures called bursae, which helps to keep soft tissues from rubbing against your bones. Sometimes, bursa can experience too much friction, which leads to inflammation and ultimately, pain.

3. Arthritis. This can occur in any joint in the body. When a person experiences shoulder pain without a known injury, it may be caused by osteoarthritis or rheumatoid arthritis.

4. Frozen shoulder. Also known as adhesive capsulitis, this type of pain happens when the tissue surrounding the shoulder becomes tightened, which restricts movement and makes function difficult.

5. Spine problems. That pain you feel in your shoulder may not actually be caused by a problem in your shoulder. Herniated discs and misaligned spinal bones can cause pain to occur in the arms, hands, and even shoulder.

At our practice, we often work with patients struggling with shoulder pain through natural, gentle adjustments. If you’re interested in finding out more about how chiropractic care may help, contact us today.

How to Beat Headaches: Prevention Tips

22 May Headaches

Article Provided by: Lisa Grassam - Grassam Spine & Wellness

Did you know that 50-75% of adults experience at least one headache each year? Among those, roughly 30% have reported migraines. And as many as 4% of the world’s population are afflicted with headaches for 15 or more days every single month.

While most people focus on treating headaches after they happen, we’d like to offer some preventative tips to help you stop headaches from starting in the first place. In fact, we’ve helped many patients overcome headaches and migraines naturally through focused and gentle chiropractic care.

Here are a few tips for beating some of the most common types of headaches.

Cluster headaches: One of the most painful types of headaches, a cluster headache is typically felt on one side of the head near the eyes and lasts anywhere between 30 – 90 minutes on average. If you’re prone to cluster headaches, potential triggers may include bright lights, foods with nitrates like deli meats, a sudden altitude change, and alcohol or smoking. Try avoiding these triggers to see if your headaches improve.

Tension headaches: This type of headache doesn’t always throb, but instead feels like tightness or tenderness in the head and neck. To prevent a tension headache, take note of what you did just before the headache occurred. Sometimes, stress is a trigger, so practicing mindfulness or breathing exercises regularly may help.

Migraine headaches: Most research around migraine headaches points to environmental triggers, hormones, and genetics as the main culprits. Making sure you stay hydrated, avoid foods high in salt, and stick to a regular sleep schedule may help lessen their frequency. Other triggers may include bright fluorescent lights and strong smells.

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