Jack O’Lantern Dip (Keto)


-1 cup shredded cheese

-8 oz cream cheese

-5 tbsp black olives(chopped)

How to:

Begin by getting a heat safe plate. Spread cream cheese and sprinkle shredded cheddar cheese on top. To create the jack o’lantern details, use your olives to make the eyes, mouth and nose. To create the pumpkin stalk add celery. Place heat-safe plate under broiler until cheese melts. Serve & stay spooky!

What Chiropractic Adjustments Feel Like?

Photo by Kenny Eliason on Unsplash

When it comes to doctors, dentists, specialists and yes, even chiropractors many don’t know what to expect. While some look at their first chiropractic appointment as an adventure, the truth is many fear the unknown and possibility of experiencing pain. To help ease some fears and calm nerves let’s talk about what an adjustment feels like!

First off, you don’t have to worry about pain. A chiropractic adjustment won’t hurt and that is what you can expect from any of our Total Health Chiropractors. We guarantee a safe, effective treatment. Depending on the level of inflammation or tension you might experience some level of minor discomfort but we can assure you it’s nothing in the realm of pain that is encouraging you to seek chiropractic care. When a chiropractic adjustment takes place, individuals almost immediately experience relief as well as enhanced mobility. 

It is fairly common to hear cracking or popping like sounds. This is completely normal and occurs in a joint. An example is suction. Have you ever heard the popping sound of a suction cup being removed from a piece of glass? If yes, then you have an idea of what happens to joints during an adjustment. When our joints are adjusted you’ll hear a vacuum like sound of gas being released inside the fluid found in our joints. 

The bottom line: An adjustment should not cause any pain, you may hear popping or cracking noises. Different types of adjustments can involve pulling, pushing, pressure, stretching, etc.

You will almost immediately experience relief!

4 Back to School Snacks (Low Carb)

-Hard Boiled Egg Snack Plate

(2 hard boiled eggs, cucumber slices, string cheese, avocado slices)

-Pepperoni Picnic Pick me Up

(pepperoni, avocado slices, cheddar cheese slices, celery sticks)

-Chicken Bites

(Broiled chicken bites, roasted broccoli florets, cherry tomatoes, cheese)

-Lettuce Wraps Add Tuna

(Tuna, Romaine lettuce, pickles, almonds, cheese)

3 Chiropractic Approved Upper Back Stretches

Effectively stretching the upper back to relieve unwanted tension and tightness doesn’t have to be complicated. Most upper back exercises can be done right at your desk chair in only a few minutes. As you stretch, focus on your breath and moving with it, deepening the stretch on your exhale and relaxing your body on the inhale. Remember to listen to your body and do not force the stretch. 

Upper Butterfly Stretch: Sitting straight, begin by touching fingertips to shoulders with elbow pointed out towards your sides. Keeping your fingers in place, exhale and slowly move your elbows forward until they touch. Keep that spine straight throughout the stretch. Inhale and move elbows back to initial starting position. 

Levator Scapulae Stretch: Sitting straight and shoulders back, begin by using your right hand to hold the bottom of the chair. Use your left hand to reach up and over to touch the back of the head. Drop your chin to chest and rotate your head toward your left shoulder. Using your left hand, gently pull your head toward your left armpit. Slowly and at your comfort level deepen the stretch with your inhale and relax 

Child’s Pose: Begin on hands and knees. Bring your hips back and bend knees while straightening your arms. Relax head and neck and stretch on exhale, have arms reaching out in front of you on the ground. Relax your stretch on the inhale.

The Perfect Summer Caprese Salad


-1 cup balsamic vinegar

-3 tomatoes (sliced into thin slices)

-16 oz fresh mozzarella (also sliced into thin slices)

-1 cup fresh basil leaves

-Olive oil for drizzling

-Salt and pepper for seasoning



Begin by warming balsamic vinegar and letting simmer for 10 minutes. Let cool afterwards for 5-8 minutes. Layer fresh mozzarella, thin tomato slices and basil leaves on a serving platter. Drizzle olive oil and warmed balsamic vinegar. Season with salt and pepper. Serve and enjoy!

5 Effective Heat Therapy Options

Deciding which heat therapy is right for you is mostly a personal preference. There are two categories for heat therapy which include Dry heat and Moist heat. Dry heat are products/services that are consistent with convenience, temperatures and portability. Moist heats are for deeper muscle use and achieving an increased blood flow. It’s important when using any form of heat therapy to maintain a relatively warm, not searing hot temperature. 

Heated gel packs

This type of heat therapy is reusable and contains water-based gel or gel beads that can serve both heat and cold therapies. Easy to warm up with a microwave. Temperature can vary depending on duration of time heated. Gel packs are durable and flexible. 

Hot Stones

Heated stones can be used on skin for 5 minutes at about 120 degrees Fahrenheit. These stones can easily be cleaned and heated. One of the safest ways to use stones is by visiting a spa. 

Hot water bottle

An affordable option. This water bottle isn’t plastic but rather a rubber bottle that can be filled with warm-hot water (104-108 degrees Fahrenheit). Practice using a towel or fabric sleeve to insulate it while in use. The rubber material is resistant and convenient for anyone with muscles needing heat therapies. 

Heating Pads + Blankets

Available in many sizes these heating products rely on insulated wires requiring an electrical outlet. Fabrics are non flammable. 

Heating Pillows

Sealed fabric pillows filled with uncooked rice, flax seed, oatmeal. Sometimes infused with essential oils such as lavender which can add a soothing effect. These sealed pillows can be heated in the microwave for up to 5 minutes.

Do Chiropractors Adjust All Their Patients The SAME?!

The short answer is no. Each spine and plan is specialized to you.
Every patient meets with one of our Total Health Chiropractors and is then examined by age, condition and personal goals. Spines also vary in patterns that allow many different types of chiropractic techniques to accommodate different types of people. Fun Fact -Our spines have 26 bones that move and can go in different directions.
At Total Health Chiropractic, our adjustments are based on what is discovered through tests, x-rays and exams by our licensed chiropractors. This helps identify which areas of the spine are affected and what type of methods are right for your spine. In other cases, findings on an x-ray can also instruct us what techniques would be unsafe for certain patients.

4 Common Running Injuries & How Chiropractic Can Help

Plantar Fasciitis: One of the more common running injuries. This injury refers to plantar fasciitis inflammation. It is located at the bottom of the foot.

Runner’s Knee: This condition is the pain that is located around or beneath the kneecap. This pain usually gets worse if putting strain on it or being more active. Ice, stretching and anti-inflammatory meds can help this injury. 

Shin Splints: This classic running injury. This injury is a pain in the shin. Shin splint pain usually starts immediately after running and pain can be constant. Taking time to rest and apply ice is needed with this injury.

Stress Fractures: This refers to small cracks in the bone from overuse. Stress fractures can become increasingly worse if not dealt with properly. 

The 4 running injuries mentioned above are just a select few of the injuries that runners can suffer from. It is usually believed that pain medications or surgery need to take place, but this is not always the case. 

A trained chiropractor can review beneficial treatment options with you and create a customized treatment plan to address the root cause of your runner’s injury. They also offer excellent rehabilitation care. Regular chiropractic care can help prevent injury and promote optimal performance. While your body is in perfect balance, your joints and muscles work much more efficiently together creating the most for your body’s resources. 

To schedule your next wellness visit or learn more give us a call today (423) 517-7000

A look at 2021, through our patient’s reviews

In 2021, patients from our Total Health Chiropractic offices sent in an overwhelming number of testimonials about their experiences with chiropractic care in our 7 locations. It has impacted our lives as well as our friends and family!

If you’d like to share your journey with us, please fill out a review on Google. Your journey matters and can have a very real impact on others in search of a solution. Here are a select few of our powerhouse reviews and inspiring stories patients have shared with us. Let’s look at 2021, through our patient’s reviews.


-A wonderful first impression as a “new patient” and with that said, a great experience. I will be returning! They all welcomed me into their facility with a friendly spirit and they were all very authentic people. I can honestly say I feel a difference even after just one visit – and I’m looking forward to the next treatment. Thank you, Dr. Chris, Meghin, and Haley!  -Derek P

-Total Health Chiropractor is by far best facility in have been too… My back went out due to the type of work I do. I was diagnosed with sciatica. I could barely walk. Googling and looking at the ratings, I decided to try Total Health Chiropractor. In essence, I was able to walk without pain. The best decision ever!!!

The doctors are very knowledgeable, the staff are very pleasant, and they treat you like family. The whole vibe is extraordinary!!!… Thank you all for giving me my life “back”. -Zach T

-LOVE LOVE LOVE everyone here! I was so scared of the chiropractor, and I got there, and they explained everything to me from walking in the door to Megan and Hailey at the front offering to hold my hand to Dr. Mansolf being so nice and taking his time with me explaining everything!  Thank you all. -Toria P

-Love them! I was so scared of coming to chiropractor office, they have been welcoming from walking in the Door to going over my treatment! Highly recommend! -Mark D

-Affordable and quality care! Staff is so friendly and considerate! -Jennifer S

– These folks get it Poppin’, from the minute you walk in you feel like you’ve taken a load off. They take a real hands-on approach that really helps you to adjust to treatment. Then you finish off with a relaxing time in the massage table room. ️ super duper gang, super-duper. -Matthew D