It sure has been amazing how quickly winter changed from being very mild to 2 big snow storms in the last 2 weeks! With all the snow that is covering the ground, there is a tendency for both kids and adults to be in the refrigerator more often then normal. As long as you are monitoring your portions so you don't overeat, and of course monitoring those cravings, a healthy snack can actually be beneficial. With snacking in mind, I thought I would share a few healthy snack tips with you.
1. 1/4 sup of low-fat cottage cheese with 1/2 cup peach slices.
2. 1/2 banana smeared with 1/2 tablespoon natural peanut butter and sprinkled with cinnamon.
3. 1/4 avocado smeared on 1 slice of whole-wheat bread, sprinkled with sea salt.
4. 30 pistachios, shelled, or 45 edamame in pods.
Thursday, January 26, 2012
Thursday, January 19, 2012
Winter Has Arrived!!! - January 19, 2012
Well winter has finally arrived! Of course the changes in seasons are beautiful, but winter can be detrimental to your health if you aren't careful. Today I wanted to pass on some good tips to help you avoid being a victim of mother nature's icy sidewalks, stairs, roads, and parking lots, and how to lessen your injuries if your do fall.
Most importantly, always expect the unexpected. Just because the pavement only looks wet, doesn't mean that there couldn't actually be ice hiding in plain sight! As long as you are careful and aware of your surroundings you will help to lessen your chances of falling. Also, take your time when you are walking outside where it is wet,or anywhere inside where the wet has unfortunately followed, especially on tile type floors.
It may sound silly, but there really is a proper way to fall. Knowing how to fall is a very important lesson to learn so you can minimize your injuries from the fall. First of all, always keep your head up. You never want your head to come in contact with the ground. It is much better to bruise your arms than your head! If you are falling forward, slap your palms on the ground as you fall, but make sure not to absorb your weight with your wrists as that can lead to serious injuries for your wrist, and never lock your elbows. If you are falling from a height it is important to roll as you hit the ground. This will actually distribute the impact of the fall and will lessen the chances of a serious injury in one spot. Lastly, if you are falling backwards resist the urge to stick your hands down to break your fall. Again this will only cause undue injury to your wrists. You should actually try to bend your knees and squat as you're falling, and if you can curl your back this will allow you to roll on your back which will help disperse the impact and lessen the injury.
Most importantly, always expect the unexpected. Just because the pavement only looks wet, doesn't mean that there couldn't actually be ice hiding in plain sight! As long as you are careful and aware of your surroundings you will help to lessen your chances of falling. Also, take your time when you are walking outside where it is wet,or anywhere inside where the wet has unfortunately followed, especially on tile type floors.
It may sound silly, but there really is a proper way to fall. Knowing how to fall is a very important lesson to learn so you can minimize your injuries from the fall. First of all, always keep your head up. You never want your head to come in contact with the ground. It is much better to bruise your arms than your head! If you are falling forward, slap your palms on the ground as you fall, but make sure not to absorb your weight with your wrists as that can lead to serious injuries for your wrist, and never lock your elbows. If you are falling from a height it is important to roll as you hit the ground. This will actually distribute the impact of the fall and will lessen the chances of a serious injury in one spot. Lastly, if you are falling backwards resist the urge to stick your hands down to break your fall. Again this will only cause undue injury to your wrists. You should actually try to bend your knees and squat as you're falling, and if you can curl your back this will allow you to roll on your back which will help disperse the impact and lessen the injury.
Thursday, January 12, 2012
Why Not Give Your Body a Fresh Start in the New Year - January 12, 2012
A new year is a chance to start over, to change things, do things differently, and a good time to purify your body to start the new year out with your body at its best. I was reading through the Health Alert newsletter we received here and the its first article discussed doing just that, a new year's purification cleanse. It started asking the question, how would you like to lose 10-20 pounds in three weeks and decrease or even lose the bags under your eyes without surgery? Well I don't know about you but I can't think of anyone that would be opposed to those kind of results. Most importantly though you would be detoxifying your body giving it a chance to get rid of the toxins and chemicals in your body and start fresh with healthy foods.
Did you know there are 80,000 toxins, chemicals, and poisons registered with the Center for Disease Control? That is an amazingly large amount and most of the time we don't even realize what we are encountering in the air, or ingesting and just how bad it is for us! Our bodies naturally detoxify themselves, but after awhile your detoxification system gets sluggish and this is when we begin to suffer the side effects such as headaches, weight gain, chronic fatigue, poor digestion, and many more. At this point it is important to give our bodies some help with the detoxification process.
Everyone knows there are many different products out there that claim to be detoxification programs, but not all are effective, they are all expensive, and some end up adding high-doses of synthetic nutrients into your body. The Standard Process Purification Program, provides whole-food phytonutrients that truly work with your system to detoxify, and it has been scientifically tested and proven to help detox, lose weight, and help you on your way to a healthier you. For more information regarding this program, stop into the office and pick up an informational pamphlet about the program, or set up and appointment to discuss this programs and its benefits with Dr. Chris.
Did you know there are 80,000 toxins, chemicals, and poisons registered with the Center for Disease Control? That is an amazingly large amount and most of the time we don't even realize what we are encountering in the air, or ingesting and just how bad it is for us! Our bodies naturally detoxify themselves, but after awhile your detoxification system gets sluggish and this is when we begin to suffer the side effects such as headaches, weight gain, chronic fatigue, poor digestion, and many more. At this point it is important to give our bodies some help with the detoxification process.
Everyone knows there are many different products out there that claim to be detoxification programs, but not all are effective, they are all expensive, and some end up adding high-doses of synthetic nutrients into your body. The Standard Process Purification Program, provides whole-food phytonutrients that truly work with your system to detoxify, and it has been scientifically tested and proven to help detox, lose weight, and help you on your way to a healthier you. For more information regarding this program, stop into the office and pick up an informational pamphlet about the program, or set up and appointment to discuss this programs and its benefits with Dr. Chris.
Thursday, January 5, 2012
Tips to Fight the Aging Process - January 5, 2012
In keeping with the new year and resolutions to work on improving our health and wellness I wanted to share some daily anti-aging tips with you. As everyone knows, everyday your skin gets older but it doesn't have to look older! By utilizing these 5 tips, everyone can enjoy healthier younger looking skin.
1. Hydration - Remember to drink plenty of water throughout the day to keep you hydrated so that your cells can function properly and regenerate.
2. Fruits and Veggies - The phytonutrients in fruits and vegetables are essential for our body's health and overall wellness, so make sure you eat plenty of fruits and vegetables everyday.
3. Rest - Everyone knows that rest is necessary for your body to be function properly and be healthy. Recently I read that the best way to figure out how much sleep your body needs is to think about when you fall asleep naturally and then wake up without an alarm clock. That is a good indication of the hours of rest your body needs to run at its best.
4. Interaction - Studies have shown that it is beneficial for person to take time to spend with their friends or loved ones. This interaction helps socially and boosts your mental health.
5. Moving - Exercise is a key to living a long life. Even if it is a short walk around the block, walking up a flight of stairs or any activity will help your body to avoid getting stiff, and exercising releases endorphins which help to improve your mood. So next time you get up and take a walk on your lunch hour, remember you are not only helping your body physically but mentally also!
1. Hydration - Remember to drink plenty of water throughout the day to keep you hydrated so that your cells can function properly and regenerate.
2. Fruits and Veggies - The phytonutrients in fruits and vegetables are essential for our body's health and overall wellness, so make sure you eat plenty of fruits and vegetables everyday.
3. Rest - Everyone knows that rest is necessary for your body to be function properly and be healthy. Recently I read that the best way to figure out how much sleep your body needs is to think about when you fall asleep naturally and then wake up without an alarm clock. That is a good indication of the hours of rest your body needs to run at its best.
4. Interaction - Studies have shown that it is beneficial for person to take time to spend with their friends or loved ones. This interaction helps socially and boosts your mental health.
5. Moving - Exercise is a key to living a long life. Even if it is a short walk around the block, walking up a flight of stairs or any activity will help your body to avoid getting stiff, and exercising releases endorphins which help to improve your mood. So next time you get up and take a walk on your lunch hour, remember you are not only helping your body physically but mentally also!
Friday, December 30, 2011
Would you like a Coke with that? - December 30, 2011
Can you believe that in a few days it will be 2012? It seems like 2011 just began and now its ending, and I don't know about you but my New Year's resolution was to lose weight and become healthier and as I look at myself in the mirror the image I see is not the one I wanted! So again this year my resolution will be to lose weight and become healthier overall, both mentally and physically. One important thing I have recently learned, is that its important to not only watch what we eat but also what we drink. Here are some tips to help stick with your goals for a healthier lifestyle:
1. Avoid drinking beverages that have large amounts of calories and sugar. Also try to avoid sodas, sports drinks, juices, and fruit drinks which contain artificial dyes, flavorings, and other ingredients that your body just simply does not need.
2. When drinking coffee or tea, replace cream or creamers with nonfat milk.
3. Craving a fizzy drink? Try adding a splash of juice or lemon slices to sparkling water, but be careful to get a sparking water with no or low sodium.
4. When ordering out, order the smallest size beverage available.
5. Reusing plastic water bottles can actually cause a bacterial growth to form. If you have to buy bottled water, transfer it into a glass, a pitcher, or a stainless steel water bottle to avoid the potential of bacteria growing.
Of course an important step in becoming healthier or maintaining good health is getting regular chiropractic adjustments.
1. Avoid drinking beverages that have large amounts of calories and sugar. Also try to avoid sodas, sports drinks, juices, and fruit drinks which contain artificial dyes, flavorings, and other ingredients that your body just simply does not need.
2. When drinking coffee or tea, replace cream or creamers with nonfat milk.
3. Craving a fizzy drink? Try adding a splash of juice or lemon slices to sparkling water, but be careful to get a sparking water with no or low sodium.
4. When ordering out, order the smallest size beverage available.
5. Reusing plastic water bottles can actually cause a bacterial growth to form. If you have to buy bottled water, transfer it into a glass, a pitcher, or a stainless steel water bottle to avoid the potential of bacteria growing.
Of course an important step in becoming healthier or maintaining good health is getting regular chiropractic adjustments.
Stress and Our Health
With the holidays upon us it is important to take a moment to step back and enjoy them, and life in general. As a whole our society is always on the go, and thanks to wonderful technological advances we are able to do or find out just about anything at the drop of a hat, but it is this way of life that can be detrimental to your health and well-being. Especially at the holidays everyone gets so busy preparing to celebrate that they forget to take the time to just enjoy the season, or for others the holidays cause an explosion of good and bad memories which tend to send our moods on a roller coaster ride! It is important to remember that you need to live every day to its fullest, but that doesn't mean you have to be on the go constantly to get the most out of the day. Simply sitting down looking out a window at the snow that is usually falling on us in December, or reaching out to a friend or loved one that you haven't been as connected to is a good way to slow down and fully enjoy the day.
Here are some tips to avoid letting the hustle and bustle of the holiday season and life get you down or stressed out. First it is important to start out by planning your day. Take five minutes when you wake up to sit and relax and create a to do list for the day. This will un-clutter your life and it will be satisfying to you as you go through the day crossing off items on your list. That sense of accomplishment will also help to boost your mood.
Another important and often overlooked asset to improving your day is the sound of music. Music invokes so many emotions and memories, so turn on a favorite cd or radio station while accomplishing your to do list and the time will go by much more enjoyably. In addition, music can be a wonderful way to motivate you while exercising. Exercising even for short periods of time will get your body working in a positive direction to improve your physical and mental health, and will actually improve your energy levels. Of course eating right and maintaining healthy snacks throughout the day will also improve your overall health and positively affect your mood.
Lastly, it is important to remember that sometimes a simple act of kindness towards a friend, loved one, co-worker, or even a stranger may dramatically affect that person's day and life. It is impossible to know what is going on with the sullen cashier at the grocery store, but a simple genuine thank you to them after you have bought your groceries may show that person that there are people out there that care about them, even though currently they don't feel that there are. Just remember it is the little things in life that matter, and they are truly priceless.
Thursday, July 21, 2011
Migraines are not your typical headache - July 21, 2011
Migraines differ from other headaches because they occur in phases. The painful phase of a migraine is almost always associated with other bodily symptoms. Common triggers for a migraine include: Environmental chemicals, Liver problems, Rapid change in hormone levels, Dental pain, Certain foods (cured meats, red wine), Medical conditions (depression, severe hypertension), Medications, Changes in weather, Lack of sleep, and stress.
This is more than a headache! This is something more neurological it seems but because our bodies are all connected through nervous system, having regular adjustments can alleviate areas that are causing stress to your body.
These are some ideas doctors have for possible triggers of migraine headaches but the specific causes remain elusive. It is believed that vascular changes in the brain are responsible for the pain. Researchers have noted blood vessel contraction and dilations in the brain just prior to migraine occurrence. There are four phases involved with a migraine: prodrome, aura, headache and postdrome.
Prodrome - most migraines are preceded by a phase which may cause depression, food cravings, neck stiffness, nausea, hyperactivity or fatigue in the days preceding the actual headache.
Aura - This is a collection of neurological symptoms that usually involve a person's visual experience. Flashing or wavy lights, strange smells, tingling sensations and cognitive difficulties. Only about 20% of patients with migraines experience aura symptoms.
Headache - Moderate to intense pain with a pulsating quality that lasts 4-72 hours. May be aggravated by loud noise or bright lights. Nausea or vomiting, depression/anxiety, hot flashes and chills, dizziness, confusion, dehydration or fluid retention.
Postdrome - Pain has usually subsided by this point but sometimes a person may experience lasting depression, fatigue or poor concentration.
Migraines tend to respond well to peace and quiet. Many studies have shown that chiropractic is a very effective tool to treat migraines. Sometimes it is immediate relief but most cases require ongoing care to manage painful episodes.
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