BACK TO SCHOOL LUNCH IDEAS

Dr. Kevin and Dr. Mary know first hand the juggling that comes when school resumes - they have three children of their own, after all!  We scoured the internet, and found this great info-graph that outlines a great school lunch.  We love the variety of suggestions that would even please the pickiest of eaters! :)  

MAGNESIUM!

Magnesium is an important mineral that the average American diet does not provide enough of.  The average US adult gets 250mg per day, while the daily recommendation is 320-420mg.  Magnesium helps the body with so many things, it is an old home remedy for anxiety, depression, headaches, irritability, restlessness and muscle cramps.  It is said to be the 'original chill pill'.  Signs that you may have low magnesium include muscle cramps and heart arrhythmia.  Magnesium is a counter-ion for calcium and potassium in muscle cells, including the heart.  Ion regulation helps muscles contract and send nerve signals.  Magnesium also assists with cell transportation, energy within our cells, and our bones are a great reservoir of the mineral.  Stress causes us to waste our magnesium in our urine, causing deficiency.  Stress and depression are also associated with systemic inflammation and immune response.  The theory is the increase of depression in Americans is in part due to the decrease of magnesium in our diets.

Here are some great ways to get magnesium naturally in your diet - 

If you are unable to get the daily recommended 400mg per day, MagCitrate is available for sale at the clinic!**

**There are some safety considerations with respect to magnesium supplementation.  If you have normal kidney function, you do not have myasthenia gravis, bowel obstruction, or bradycardia, you should be able to supplement without worry.  In addition, magnesium interferes with the absorption of certain pharmaceuticals including digoxin, nitrofurantoin, bisphosphanates, and some antimalaria drugs.  Magnesium can reduce the efficacy of chloropromazine, oral anticoagulants and the quinolone and tetracycline classes of antibiotics.

LET'S TALK ABOUT POSTURE!

"In addition to back and neck pain, health studies show spending 12 hours a day in a chair increases the risk of developing diabetes by 91%."

A sedentary lifestyle is often unavoidable, especially if your workplace is in front of a desk.  Sitting for long hours folds your body, compressing and weakening your core, stand up and move around frequently to dramatically reduce the health risks of sitting.  Here are some additional tips to avoid the risks of prolonged sitting:

  • Use a headset to return calls so you can walk as you talk and to avoid poor cervical posture
  • Set an alarm on your phone of intervals every hour to get up and move
  • Take micro posture breaks and stretch throughout the day
  • Take your lunch break away from your desk and walk
  • Sit on an exercise ball an hour per day

 

Many businesses are beginning to recognize the role good body posture and comfort plays into employee productivity.  Ask your HR department for standing/sitting workstation approval.  Sometimes an improved workstation is a medical necessity!  Talk to Dr. Kevin or Dr. Mary if you qualify.

Many businesses are beginning to recognize the role good body posture and comfort plays into employee productivity.  Ask your HR department for standing/sitting workstation approval.  Sometimes an improved workstation is a medical necessity!  Talk to Dr. Kevin or Dr. Mary if you qualify.

SPINE FACTS

13 AMAZING FACTS ABOUT THE HUMAN SPINE

23 - 27 INCHES: Approximate length of adult spinal column

26: Adults only have 26 bones in their spine as some vertebrae fuse together as we grow

7: Both giraffes and humans have 7 vertebrae in their necks

100+: There are over 100 joints contained in the spine

120+: There are over 120 muscles contained in the spine

2/3: The spine is so flexible that it can bend far enough to form two thirds of a circle

17 INCHES: Approximate length of the adult spinal cord

33: The spine is made up of 33 irregularly shaped bones called vertebrae

5: The spinal cord is divided into five different regions (from top to bottom)
7 cervical vertebrae
12 thoracic vertebrae
5 lumbar vertebrae
5 sacrum-fused vertebrae
4 coccyx-fused vertebrae

13: Number of neurons in the spinal cord

220: Number of ligaments in the spine

3%: Astronauts returning from space can be up to 3% taller, gaining as much as 2 inches as cartilage discs expand in micro-gravity

35 grams: Weight of spinal cord

Chiropractic & Pregnancy

IS CHIROPRACTIC CARE SAFE IN PREGNANCY?

Yes!  There are no known contraindications to chiropractic care throughout pregnancy.  All chiropractors are trained to work with women who are pregnant.  Investing in the fertility and pregnancy wellness of women who are pregnant or trying to conceive is a routine care for most chiropractors.

WHY SHOULD I HAVE CHIROPRACTIC CARE DURING PREGNANCY?

During pregnancy, there are several physiological and endocrinological changes that occur in preparation for creating the environment for a developing baby.  Your body changes, including: protruding abdomen and increased back curve, pelvic changes and postural adaptations.  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.  Breech and posterior positions can interfere with the natural ease of labor and lead to interventions such as C-sections.  The nervous system is the master communication system to all the body systems including the reproductive system.  Keeping the spine aligned helps the entire body work more effectively.  

WHAT ARE THE BENEFITS OF CHIROPRACTIC CARE DURING PREGNANCY?

Chiropractic care during pregnancy can provide benefits for women who are pregnant.  Potential benefits of chiropractic care during pregnancy include: maintaining a healthier pregnancy, controlling symptoms of nausea, reducing the time of labor and delivery, relieving back, neck or joint pain, and preventing a potential cesarean delivery.

Dr. Kevin & Dr. Mary are both experienced with prenatal care.  If you or a loved one is experiencing symptoms in pregnancy, call to schedule an appointment today!

CAN I GET MASSAGES DURING PREGNANCY?

Yes!  Studies indicate that massage therapy performed during pregnancy can reduce anxiety, decrease symptoms of depression, regulate hormones, improvement of nerve pain, relieve muscle aches and joint pains, and improve labor outcomes and newborn health.

Our massage therapists, Kari & Stuart have experience with prenatal massage.  Mention this blog post and receive $10 off you or your loved one's first prenatal massage!

Information courtesy of www.americanpregnancy.org

Plant & Rake Without the Ache!

Spring is here, and nature is slowly waking up from the long winter!  We know you are eager to get into your garden and lawn, so here are some simple tips to avoid injury this season!

STRETCH BEFORE YOU START
Start with a brisk walk, then do some light stretching.

USE THE RIGHT TOOLS
Choose the proper, ergonomically designed tool for the job.

CHOOSE THE RIGHT SHOES
Wear shoes with good support, thick soles and the proper fit.

USE THE RIGHT MOVES
Use your knees to lift with ease.

COVER UP
Wear gardening gloves, a wide-brimmed hat & sunscreen.

TAKE FREQUENT BREAKS
Fatigue can increase your risk of injury.

DRINK PLENTY OF FLUIDS
Water is an ideal refreshment.

Enjoy the season! 

Shamrock Smoothie!

There is lots of green temptation this time of year...green beer, green shakes...so we thought we would share a healthy alternative to a familiar treat!

Shamrock Smoothie

2 scoops of chocolate UltraMeal (or 1 serving of your choice protein/meal replacement)

6 oz almond or coconut milk

2-4 oz cold water

1/8 tsp peppermint extract

2 ice cubes

Blend until smooth, and ENJOY!

Don't depend on luck to maintain your health!

Initial Intensive Care

If an ache, pain or other obvious symptom has prompted you to begin chiropractic care, the first thing you want is to feel better.  Office visits will be frequent and your adjustments may be combined with other procedures to help offer relief.  Depending on your age, condition and lifestyle, repeated visits over weeks or months may be needed to reduce or eliminate your symptoms.

In the beginning, frequent visits are usually needed to relieve symptoms and begin the healing process.

Corrective Care

Muscle and other soft tissue damage often remain after your original symptoms have improved.  Corrective care stabilizes your spine and promotes more complete healing.  Visit frequency is reduced and you may be encouraged to supplement your care with exercises and other self-care procedures.  With your ache or pain gone, more complete healing can occur.  Stopping care now may risk a relapse.

Corrective care, like orthodontics for teeth, is designed to help restore proper position and motion of spinal bones.

Wellness Care

When maximum improvement is reached, periodic chiropractic check-ups are recommended.  These wellness visits can detect and help correct new problems before they become serious.  Health-conscious adults choose this type of care for themselves and their children.  Like other preventative measures, wellness care can save time and money by helping you stay well.

Like wellness care, periodic mechanical inspections can detect problems and breakdowns before they become serious.

How long you decide to benefit from chiropractic care is always up to you.

30 Day Improvement Guide

Your New Year's Resolutions may have fizzled, but as we begin this Lenten season, it is another great reminder the importance of devoting each day to bettering ourselves.  Even if you do not celebrate Lent, here is a 30 Day Improvement Guide, an excerpt from "The Magic of Thinking Big" by David J. Schwartz.

Between NOW and _____, I will...

BREAK THESE HABITS (suggestions):

1. Putting things off.

2. Using negative language.

3. Watching TV more than 60 minutes per day.

4. Gossip

ACQUIRE THESE HABITS (suggestions):

1. Plan each day's work the night before.

2. Compliment people at every possible opportunity.

INCREASE MY VALUE TO MY EMPLOYER (suggestions):

1. Do a better job of developing my subordinates.

2. Learn more about my company, what it does and the customers it serves.

3. Make 3 specific suggestions to help my company become more efficient.

INCREASE MY VALUE TO MY HOME (suggestions):

1. Show more appreciation for my spouse in the little things I may take for granted.

2. Once a week, do something special with my whole family.

3. Give one hour each day of my undivided attention to my family.

SHARPEN MY MIND IN THESE WAYS (suggestions):

1. Invest two hours each week to reading professional magazines in my field.

2. Read one self help book.

3. Make four new friends.

4. Spend 30 minutes daily in quiet, undisturbed thinking.

All progress is made one step at a time.  A house is built a brick at a time.  Football games are won a play at a time.  Every big accomplishment is a series of little accomplishments.  We hope this gets your brain going to achieve all you want in your life.  Including great health!

8 INCREDIBLE HEALTH BENEFITS COQ10!

ENHANCES COGNITIVE FUNCTION: CoQ10 keeps brain cells healthy, while boosting memory, focus and clarity.

BALANCES YOUR MOOD: Research has shown that CoQ10 can help combat stress and brighten your mood.

SUPPORTS HEALTH, VISION & HEARING: CoQ10 protects the delicate tissues of your eyes and ear from free-radical damage.

IMPROVES CARDIOVASCULAR FUNCTION: CoQ10 can rejuvenate an aging heart while balancing blood pressure and cholesterol.

REDUCES ACHES & PAINS: Replenishing your stores of CoQ10 can ease everyday aches and pains.

PROMOTES SMOOTH, YOUTHFUL SKIN: Studies have shown that CoQ10 can significantly reduce the appearance of wrinkles.

BOOSTS ENERGY & STAMINA: CoQ10 fuels the energy-producing mitochondria found in every cell in your body.

COMBATS HEADACHES: Research has sown that CoQ10 may reduce the frequency and severity of headaches.

CoQ10 is available at the clinic!  Please consult with Dr. Kevin or Dr. Mary before beginning any new vitamin or supplement regimen.