The number of people 65 and up is expected to double by 2030 due to the baby boomer generation and the extended life expectancy of Americans.  Whether you are near the age of 65 or you are pressing into your 30’s or 40’s, what you’re about to learn will apply to you and can literally save your future!

With the increased number of 65+ communities in 2030, health care costs are also expected to rise.  The current average cost of health care in the U.S. is around $10,000 per person/year. An increase of over 25% means a family of 4 should be prepared to pay $50,000 in medical bills a year in 2030. Forget saving for college and retirement; now most of us will have to start saving for health care costs if we don’t do something about this growing trend!

But there is good news. You can combat the rising costs of health care by staying as healthy as possible, and doing so is not as difficult as you might think. There’s a saying I often use to illustrate this need to my patients: “An ounce of prevention is worth a pound of cure”.  If you’re not taking any preventative measures to maintain your health, now is the time to start.

Not only will you save money in the long run; as an added bonus, your quality of life will increase.

Who doesn’t want to have more energy, sleep better, stay off medications and enjoy their favorite activities?

Here are 5 ways chiropractic Charlotte NC care can help you before and during your golden years:

#1: A Charlotte chiropractor can help you maintain a healthy fitness routine.

Movement is crucial to every cell, tissue and organ in your body.  As my mentor, Jack Lelane often says, “the moment you stop moving you’re dead.” When you stop doing physical activities, your bones begin to develop what I call cavities—a.k.a. arthritis/decay/degeneration. You also gain excess weight, your sleep is not as restful and disease processes start to develop. Seeing a chiropractor regularly can help you stay accountable for maintaining an exercise routine that will keep you healthier, longer.

#2: Chiropractic Charlotte NC are can help you maintain healthy nutrition.

Movement, chiropractic care and nutrition go hand in hand.  You need the proper building blocks to prevent disease, degeneration and arthritis, and also to fight bacteria’s and viruses! Chiropractic adjustments allow for cellular nutrition to get to your spinal cord, spinal discs, and bones—all of which are vital in maintaining proper health and optimal function in your body.

#3: Chiropractic adjustments stimulate brain activity.

The proper term for brain and nerve development is actually neural plasticity. Every chiropractic adjustment you or your kids have will encourage neural plasticity allowing for a higher brain function and helping to prevent diseases like Parkinson’s, Alzheimer’s, dementia and other neurodegenerative disorders.

#4: Chiropractic Charlotte NC care strengthens your immune system.

Your body’s immune system is controlled by the central nervous system which is housed in your spine.  When it misaligns it can slow the immune system down allowing for coughs, colds, viruses and bacteria to proliferate. Every chiropractic Charlotte NC adjustment helps your immune system work as efficiently as possible.

#5: Chiropractic care reduces pain.

By far the most common reason for patients to see a chiropractor is pain. There are thousands of peer-reviewed studies, which serve as evidence that chiropractic Charlotte NC care reduces pain better than any pain killer or even surgery. Pain is also the number one reason patients visit their medical doctor. If you can stay in proper alignment through regularly visits to your chiropractor, you won’t have to worry about taking pain medications, battling their nasty side-effects, or having pain hold you back from enjoying life!

Again, “an ounce of prevention is worth a pound of cure.” Make a point to invest one more effort into your prevention account each week: do an extra 10-minute workout, make an appointment at your chiropractor’s office, or eat more green vegetables. Every little effort makes a big difference.

Are you experiencing tension between your shoulders, headaches, neck pain, or discomfort? Do you spend a lot of time looking downward at your computer, phone or mobile device for extended periods of time?

Then you, my friend, may have what Charlotte chiropractors today are referring to as “text neck” syndrome.

What is “text neck” syndrome?

“Text neck” syndrome is what happens as a result of overusing your neck, back, and shoulder muscles, usually when looking forward and downward for extended periods on any mobile device or object such as a cell phone, computer, e-reader, or tablet. Sitting or standing in this position puts a lot of strain on your spine. While technology adds a great amount of convenience to our lives, it can also create enormous amounts of pain and eventual health problems as the curvature in your spine puts pressure on the nerve signals needed for optimal bodily function.

The average adult head weighs 10-12 pounds! You can imagine how tilting the face down increases the gravitational pull on the back of the head. The total force exerted on an adult head when viewing electronics at a 60-degree angle forward is equivalent to your muscles carrying 60 pounds of weight. In turn, this posture creates pain patterns—but even worse, it degenerates the spine. Long-term forward neck posture may lead to muscle strains, disc herniations or pinched nerves. These strains on your body are bound to take a toll on your health over time, especially with the amount of time most people spend on electronic devices.

Are you sitting up straight while reading this?

As a professional Charlotte chiropractor, I hope so! Spending extensive amounts of time on your phone may be causing you neck pain, headaches, numbness, and tingling that goes all the way into your fingertips. It may also be causing tension between your shoulders and affecting your overall health in ways you can’t see right now.

How to minimize your chances of developing “text neck” syndrome:

  1. Set boundaries! This means no looking at your phone during meals, no texting while in the car or at work, and no using your mobile device while in bed. (That just means more cuddle time with your spouse or significant other!)
  2. Maintain proper posture while using technology. Make sure you’re sitting and standing up straight with your head directly on top of your shoulders and spine, your belly tucked in, and your back slightly arched. When looking at yourself in the mirror, your ears, shoulders, and hips should always be in a straight line.
  3. See a Charlotte chiropractor and get adjusted. If you haven’t had your spine checked for proper alignment, make an appointment with your local chiropractor to get an X-ray and schedule regular adjustments.

As your Charlotte chiropractor, I want you to be the healthiest you can be, so you can live a long, vibrant life. So put the phones down and connect face-to-face with those around you! If you, a friend or a family member needs their neck checked for “text neck” syndrome, feel free to make an appointment with our team by calling us at: 980-422-2000.

Fun fact: That latte you drank at Starbucks last week was likely loaded with processed sugar and toxic chemicals. That’s right. It was probably made with an artificially flavored syrup and non-organic whole milk. Even if you ordered it with soy or coconut milk instead, it’s not likely that they used a natural brand, as many store-bought nut milks these days contain unnecessary preservatives.

I’m sorry to say that your favorite neighborhood coffee shop isn’t crafting beverages with your personal health in mind…

It’s the final day of our 12 Days of Christmas Celebration. Over the last few weeks, we’ve been challenging our patients, friends, and family members at Queen City Health Center to commit to one thoughtful health change per day for 12 days. For this final challenge, we wanted to leave you with something sweet that won’t do damage to your internal organs.

We all love a good gingerbread latte around the holidays. But instead of spending money on an unhealthy coffee beverage that’s loaded with artificial flavors, sugar, and chemicals, why not make your own healthy gingerbread latte at home? We are confident that you’ll be satisfied with the taste (it’s SUPER yummy), as well as how you’re going to feel after drinking it! (Not to mention all the money you’ll save long-term.)

Day 12 Challenge: Homemade Gingerbread Latte Recipe


1 can full-fat organic coconut milk

1 tbsp kerigold grass-fed butter

1/4 c grade b maple syrup

1 tsp ground ginger

1/2 tsp ground cinnamon

1/4 tsp ground cloves

dash of nutmeg

1 tsp organic vanilla extract

freshly brewed organic espresso


Mix all ingredients except vanilla and espresso, and pour into saucepan. Over medium heat, slowly whisk until all spices combine. Turn heat off and stir in vanilla extract. Allow mixture to cool. Whip creamer to a frothy consistency, and pour over 1-2 shots of freshly brewed organic espresso. Use within 7 days.

P.S.: If you missed the Day 11 challenge, be sure and grab it right here.

Be a good friend this holiday season! Click the buttons below to share this homemade gingerbread latte recipe with your fellow coffee-lovers on social media.

Day 11: Keep Breathing!

It’s no secret that stress can take a toll on the body. Our busy lifestyles can contribute to the build-up of stress over time—even for the most laid-back personalities. We are constantly on the go, adding more activities to our daily routine in an effort to provide for ourselves and our families.

This is especially true during the holiday season when we begin to be consumed with gift-giving, Christmas parties, and planning for the in-laws’ arrival.

Very rarely do we take time out for ourselves to relax and let go, which is why I’m encouraging everyone to do exactly that during Day 11 of our 12 Days of Christmas celebration!

Day 11 Challenge: Keep breathing…

To calm yourself in a stressful holiday moment or to help yourself fall asleep, follow this breathing technique. You’re sure to feel refreshed, relaxed, and calm.

Breathing Technique to Relieve Stress

  1. Sit comfortably in an upright position. Both feet should be flat on the floor.
  2. 2. Place one hand on your chest and the other hand on your abdomen. (When you take a deep breath in, the hand on your abdomen should raise higher than the hand on your chest. This allows for deep abdominal breathing and oxygen saturation to be delivered from head to toe.)
  3. After exhaling fully through the mouth take a 5-count deep breath in through your nose. Hold this breath for 5 more counts, and then slowly exhale fully through the nose for 5 counts.
  4. After you’ve completely exhaled, contract your abdomen to expel any reserves. Relax for a few moments, and repeat the cycle 5-10 times through
  5. To allow for a deeper relaxation, close your eyes and turn off any lights, noises or electronics!

This exercise has never failed to help me fall asleep and sleep more deeply through the night. It’s a great way to unwind after a long, hard day’s work! Go ahead and try it before you go to bed tonight, and let us know in the comments how well it works out for you… (tomorrow, after you wake up, of course.)

Be a good friend this holiday season. Click the buttons below to share this post with your followers on social media.

It’s Day 10 of our 12 Days of Christmas celebration, which means there are only 2 days left… (I know, so sad). But the good news is, it’s never too late to make a change!

If you are a Queen City Health Center Charlotte chiropractic patient, we’d like to invite you to join us (if you haven’t already) to commit to one thoughtful health change per day for 12 days! You can start over from Day 1 if you’d like, or you can finish out the next 2 days with us, then simply rinse and repeat.

Learn more about our 12 Days of Christmas celebration here.

Day 10 Challenge: Try this Christmas Tree Workout!

Did you eat too much at your holiday party this weekend, or just want to burn some calories before you leave the house for work tomorrow? Do this workout at least three times through for maximum results.

(Oh, and it’s shaped like a Christmas tree—hence why it’s called the “Christmas Tree Workout”. That makes you want to do it even more, right?)

10 Squats
50 High Knees
40 Jumping Jacks
30 Bicycle Crunches
2 Sets 30-sec. Wall Sits
10 Push-ups (Toes or Knees)
20 Side Leg Lifts (On Each Side)
10 Burpees
10 Squats

If you’re not sure how to do some of these exercises, check out this post and this post for instructions and pictures. (You may even want to try those workouts too!)

And while you’re at it…

Be a good friend this holiday season. Click the buttons below to share this post with your followers on social media.

One of our patients asked me to send her a healthy version of eggnog this week, so I thought it would be the perfect opportunity to make this our Day 9 Challenge!

In case you haven’t been keeping up, we’re celebrating 12 days of Christmas at Queen City Health Center, and we’re challenging all of our patients, family, and friends to join us by committing to one thoughtful health change every day for 12 days! (Read more about this effort here.)

Day 9 Challenge: Replace your Eggnog with this Healthy Paleo Version!

This gluten-free, dairy-free eggnog is a perfect fit for the paleo diet. It also lines up with our philosophies here at QCHC, since it contains no processed sugar (only pure maple syrup). If you’re looking for a quick and easy, no-cook, dairy-free eggnog, this creamy Christmas beverage is sure to hit the spot!


  • 1 cup ice cold filtered water
  • ½ cup ice cubes (or enough to make it super cold!)
  • ½ cup, plus 2 tablespoons organic full fat coconut milk, placed in freezer for at least 5 hours (see notes below)
  • 6 pitted medjool dates
  • 2 tablespoons pure organic maple syrup
  • 1 tablespoon coconut butter (*note: make sure you use coconut butter not coconut oil!)
  • 1 frozen banana, cut into bite-sized pieces
  • ½ teaspoon cinnamon
  • 2 teaspoons pure vanilla extract
  • 1 teaspoon nutmeg
  • ½ teaspoon cloves
  • ⅓ cup Dwersteg amaretto liqueur (optional, can use other brands as well)
  • Cinnamon sticks, for garnish


Place all ingredients in a high-speed blender (I use a Vitamix) in the order listed above and process until smooth and creamy. Chill and serve with cinnamon sticks as a garnish. Can also be served hot by heating mixture on stovetop; just make sure to prevent it from boiling, which will cause curdling!


Remove the coconut milk from the freezer without tipping or shaking. Carefully remove the lid, and then scrape out the top, thickened cream and leave the watery liquid behind. You can reserve the liquid for use in smoothies. You will want to use the thickened cream only for the eggnog recipe.

That’s it! We hope you enjoy this healthy eggnog.

Be a good friend this holiday season. Click the buttons below to share this post with your followers on social media.

It’s day 8 of our 12 Days of Christmas challenge, and we have a delicious treat for you! If you missed the first 7 days, it’s not too late to join us in committing to one thoughtful health change per day for the next 5 days. We’re sure you’ll notice a difference in the way you feel just by implementing these simple changes.

Day 8 Challenge: Try this Healthy Christmas Cookie Recipe!

Quinoa in a cookie? Who knew?

(We did, which is why we’re sharing this recipe with you!)

Did we mention this quinoa gingersnap cookie recipe is vegan and gluten-free? You’re welcome. 🙂

Quinoa Gingersnap Cookie Recipe

(Serves 30-32)


  • 2 cups quinoa flour
  • 2 teaspoons baking soda
  • 2 teaspoons ground cinnamon
  • 1 teaspoon ground cloves
  • ½ teaspoon ground ginger
  • ½ teaspoon sea salt
  • ⅓ cup crystalized ginger, chopped into small pieces
  • ¼ cup coconut oil, in a liquid state
  • ¼ cup grass-fed butter
  • 1 cup packed coconut sugar
  • 1 Tablespoon ground flaxseed + 3 Tablespoons water
  • ¼ cup molasses
  • ¼ cup cane sugar (for rolling)


  1. Preheat oven to 350° F.
  2. Whisk flaxseed with water in a small bowl to make flaxseed egg. Set aside.
  3. In a medium bowl, mix together the dry ingredients (quinoa flour, baking soda, cinnamon, cloves, ginger and sea salt). Set aside.
  4. Using an electric mixer fitted with the paddle attachment, blend coconut sugar, butter and coconut oil until creamy, about 2 minutes. Beat in molasses and flaxseed egg until combined.
  5. With the mixer on low, gradually add the flour mixture, beating just until incorporated. Add in crystalized ginger pieces and give it one last mix.
  6. Using hands, roll dough into ¾-1 inch balls. Place sugar in a shallow bowl and roll each ball of dough in the sugar to coat.
  7. Transfer cookies to prepared baking sheets, spacing evenly.
  8. Bake for 12-15 minutes or until dark golden brown and puffy, rotating baking sheet halfway through baking. Remove from oven and use the back of a fork to press gently in the center of each cookie to make more of a flattened cookie shape.
  9. Let them cool slightly before transferring to a wire rack to cool completely. Enjoy!

If you missed yesterday’s challenge, you can grab it here.

Be a good friend this holiday season. Click the buttons below to share this quinoa gingersnap cookie recipe with your followers on social media.

Day 7: Holiday Hit Training Workout

It’s day 7 of our 12 Days of Christmas celebration at Queen City Health Center, and we hope you’re feeling fit! But just in case you could use a little pick-me-up, we’ve got another workout challenge for you… but first…

RECAP: If you haven’t been keeping up with us for the past 6 days, we’re challenging all of our friends, family and patients to implement one new healthful change per day for 12 days, toward a healthier new year.

Day 7 Challenge: Holiday HIT Training Workout

Follow the routine below to melt your fat away, sleep better, have more energy and create an overall healthy internal environment!

Refer to the images to get proper positioning and form for each exercise. Repeat by adding the subsequent exercise to each round.

(Ex. Round 1: 1 burpee + 2 pushups; Round 2: 1burpee + 2 pushups + 3 tricep dips… and so on.)


Exercise #1: Burpees

How to do burpees


Exercise #2: Pushups

How to do a pushup

Exercise #3: Tricep Dips

How to do a tricep dip

Exercise #4: Tuck Jumps

How to do tuck jumps

Exercise #5: Star Jumps

how to do star jumps

Exercise #6: Side-Side Ski Jumps

How to do side-side ski jumps


Exercise #7: Crunches

How to do crunches

Exercise #8: Alternating Lunges

How to do alternating lunges

Exercise #9: Jumping Jacks

How to do jumping jacks


Exercise #10: Mountain Climbers

How to do mountain climbers


Exercise #11: Supermans

How to do alternating superman exercise

Exercise #12: Squats

How to do squats



1 – Workout with a friend. Studies show that working out in pairs or in groups provides the extra motivation to keep you going. Friends add inspiration and accountability to your workout routine!

2 – Eat right. In addition to regular exercise, be sure you’re getting optimal nutrition by following our Maximized Living diet. Cutting down on sugars is very important to ensuring success, especially if you’re trying to burn fat and lose weight. If you need help coming up with healthy recipes to cook, our blog’s recipe section is loaded with delicious Dr. Holly-approved snacks, meals and drinks.

3 – Have fun! Dr. Holly designed this workout to be challenging, but still enjoyable, and we sincerely hope you enjoy it. If you need more variety in your exercise routine, be sure to check out our Day 4 Workout Challenge as well! And of course, if you missed yesterday’s challenge, you can grab it here.

Be a good friend this holiday season! Give the gift of health by clicking the buttons below to share this post with your followers on social media.

Join us in celebrating 12 Days of Christmas, QCHC-Style!

We are challenging our patients, friends and family members to commit to one thoughtful health change each day for 12 days. Our goal is to help you feel better and start the new year off right!

Missed the last 5 days? It’s never too late to start taking action toward better health! Our Day 6 Challenge is sure to spice up your life… 🙂

Day 6: Eat Cinnamon.

Get creative and festive this holiday season (and beyond.) Add this flavorful spice to one of your meals or drinks today!

Here are some of the tremendous health benefits of cinnamon:

1. It’s a high source of antioxidants. Antioxidants help prevent cellular damage caused by unstable molecules called free radicals. Cellular damage leads to a variety of diseases and speeds up the aging process. No bueno.

2. It contains anti-inflammatory properties. Many autoimmune conditions can be attributed to inflammation in the body. Eating more cinnamon can help prevent inflammation and even reverse chronic illness.

3. It’s good for the heart. A healthy heart is necessary for a healthy life!

4. It fights diabetes. This is a condition that more and more Americans are facing due to unhealthy dietary habits. Add cinnamon to your diet and avoid the dreaded diagnosis.

5. It helps defend against cognitive decline and protects brain function. Yep. Eating cinnamon helps you stay smarter, longer. Bye-bye brain fog. You’re welcome.

6. It may help lower cancer risk. Remember what we said about free radicals? (See #1 for more details.)

7. It fights infections and viruses. Which happen to be more prevalent during cold-weather seasons. No wonder people add cinnamon to their holiday dishes.

8. It protects dental health and freshens breath naturally. Eat more cinnamon, and enjoy more kisses!

9. It can help prevent or cure candida. Candida is basically a yeast infection in your gut. It leads to a host of unbearable symptoms, including fatigue, headaches, fungal infections, leaky gut, and even psoriasis. It’s a pesky parasite that you don’t want in your body—trust me.

10. It benefits skin health. Don’t let the winter blues drag you down (or your skin). Cinnamon helps you retain that radiant glow, so why not eat more of it?

11. It helps fight allergies. Why swallow toxic allergy pills when you can sprinkle some of this savory spice on your food and enjoy your day, sneeze-free.

12. It acts as a natural sweetener. Which means you won’t need to add sugar to your recipes. Sugar feeds cancer and candida, so you’re much better off using cinnamon.

13. It can be used as a natural food preservative. Toxic preservatives are in so many packaged foods these days and should be avoided. Sprinkle some cinnamon on your meals, and be amazed at how much longer your leftovers last in your fridge.

Clearly the health benefits of cinnamon are undeniable. We’ve listed 13 here, but there are many more. I know, I know—13 is an “unlucky” number. But we stopped there to make a point: your health should not be left up to luck. You can begin taking charge of it today, simply by committing to one thoughtful action step for the next 12 days and into 2016!

If you missed our Day 5 challenge, you can grab it here.

Be a good friend this holiday season. Click the buttons below to share this post with your friends on social media.

Day 5: Stay Hydrated

Thanks for joining us in our 12 Days of Christmas celebration! We are excited for the Day 5 challenge, because it’s one of the easiest action steps you can take to start getting healthier, and one of the fastest ways to notice a difference in your body.

In case you haven’t been keeping up with our announcements last week, we are celebrating 12 Days of Christmas, QCHC-style and inviting all of our patients, friends and family members to celebrate with us by taking one action step each day toward a healthier New Year. Here’s the breakdown of the first 4 days of challenges, which began last week:

Day 1: Try this healthy holiday recipe.

Day 2: Drink alkalizing lemon water before bed.

Day 3: Take a few minutes to forgive someone who has wronged you.

Day 4: Get moving! (Exercise)

And, without further ado, here’s your Day 5 Challenge:

Day 5: Stay Hydrated!

Learn how much water you need to drink in order to stay hydrated, and commit today to begin drinking that amount every day.

Here are 10 reasons to get and keep you motivated to stay hydrated:

  1. Water composes 75% of your brain.
  2. Water regulates your body temperature.
  3. Staying hydrated keeps your skin looking young and slows the aging process.
  4. Water protects your heart.
  5. It helps you burn fat.
  6. It prevents constipation.
  7. Staying hydrated decreases fatigue.
  8. Water carries oxygen to your cells.
  9. It helps flush toxins out of your body (which in turn helps you lose weight.)
  10. Finally, it helps you control your calorie intake.

The question remains…

How much water do you really need to drink?

Many people will say “8 glasses a day,” but that’s arbitrary. How much you really need depends on your body weight. We use the following simple formula to calculate how much water is necessary for optimal hydration:

Your weight (in lbs.) ÷ 2 = Amount of water you should drink each day (in oz.)

1 glass is equal to 8 ounces. So if you weigh 130 lbs., you’d simply divide that by 2 to arrive at 65 oz. of water, or roughly 8 glasses a day.

There you have it. Commit to start drinking more water and staying hydrated each day, and we’re sure you’ll notice a difference in how you feel.

Stay tuned for our Day 6 Challenge to be posted tomorrow! And while you’re at it…

Be a good friend this holiday season. Click the buttons below to share this post with your friends on social media.

Queen City Health Center is a Charlotte Chiropractic and total wellness center for individuals and families. With locations across Charlotte, NC and Matthews, NC, we specialize in helping individuals and families find true health and ways to maximize their lives through nutrition, lifestyle classes, detoxification and spinal correction.

SouthPark Office 4421 Sharon Rd #100 Charlotte, NC 28211 980-422-2000
Matthews Office 1730 Matthews Township Pkwy Matthews, NC 28105 704-844-6368