1) Practice Proper Ergonomics: Because your daily activities shouldn’t add stress to your life, it is important to make sure your home is set up properly. When on the computer, you keyboard height should be the same height as when your arms are comfortably at your side with your elbows bent. The best chair for your health has a full back with plenty of support. If you already have low back pain, avoid sitting on the couch or sofa since they are usually too soft and unsupportive. NEVER cross your legs while sitting. This puts a load of unnecessary stress on the lower back. Try crossing your ankles instead.
2) See Your Chiropractor Regularly: The small tasks of your everyday life add more and more stress to your body over time, which can lead to misaligned joints, muscle spasms, and stiffness. Getting adjusted while feeling “fine” will keep you feeling that way while also helping improve muscle tone. If you are adjusted when already in pain, it will take longer to heal. Getting adjusted also helps boost your immune system which will help you keep moving strong.
3) Exercise Regularly: Set up a program that allows you to be consistent, whether it's taking walks in the afternoon, playing sports or going to the gym. Exercise stretches and strengthens the muscles in your core. These muscles move and protect your spine when it is stressed. which means you will be helping to prevent injury.
4) Avoid Unhealthful Lifestyle Habits: Limit the stress in your life, whether it’s emotional or physical. Schedule alone time for yourself whenever possible and do yoga or take a warm bath. This will allow your body to physically reset itself while emotionally grounding you. It’s also crucial to eat a healthy diet because the extra weight can literally weigh down upon your lower back.
Saturday, August 8, 2009
Quick Tips for Exercising Safely in the Summer Heat
1) Timing is Everything – Avoid running between noon and 3 p.m., when the temperature is highest.
2) Check Conditions – If there is a heat or air quality alert in your area, stay inside and use the treadmill instead.
3) Stay Hydrated - If you are working out for 45 minutes or less, be sure to drink at least 8 ounces of water 15 minutes prior to your exercise. For longer routines, drink about 6 ounces of water every 15 to 20 minutes.
4) Protect Yourself - Put on sunscreen 20 minutes before heading out and wear a mesh cap or visor along with UVA- and UVB-blocking sunglasses.
5) Stay Cool – Wear light-colored, loose fitting running gear made of non-cotton, technical fabrics that allow sweat to evaporate.
6) Use the Two-Minute Rule – Since it takes your body about to two weeks to get used to hotter temperatures, take a two-minute walking break between five to eight minutes running intervals.
2) Check Conditions – If there is a heat or air quality alert in your area, stay inside and use the treadmill instead.
3) Stay Hydrated - If you are working out for 45 minutes or less, be sure to drink at least 8 ounces of water 15 minutes prior to your exercise. For longer routines, drink about 6 ounces of water every 15 to 20 minutes.
4) Protect Yourself - Put on sunscreen 20 minutes before heading out and wear a mesh cap or visor along with UVA- and UVB-blocking sunglasses.
5) Stay Cool – Wear light-colored, loose fitting running gear made of non-cotton, technical fabrics that allow sweat to evaporate.
6) Use the Two-Minute Rule – Since it takes your body about to two weeks to get used to hotter temperatures, take a two-minute walking break between five to eight minutes running intervals.
Chiropractic Care Reduces Health Care Costs?
Chiropractic Care Reduces Health Care Costs?
Results of a one-year pilot study by Blue Cross and Blue Shield in 2008 suggest that the use of chiropractic and other physical medicine services attributed to overall reduced costs of health care.
Patients who received chiropractic care or physical therapy had lower total health care costs and were less likely to have surgery than demographically similar Blue Cross members who did not receive chiropractic care; overall, 89 percent of all patients receiving physical medicine services reported improvement of at least 30 percent within 30 days.
The spinal manipulation done by your chiropractor aids in reducing pain, decreases medication, rapidly advances physical therapy, and requires very few passive forms of treatment, such as bed rest.
Results of a one-year pilot study by Blue Cross and Blue Shield in 2008 suggest that the use of chiropractic and other physical medicine services attributed to overall reduced costs of health care.
Patients who received chiropractic care or physical therapy had lower total health care costs and were less likely to have surgery than demographically similar Blue Cross members who did not receive chiropractic care; overall, 89 percent of all patients receiving physical medicine services reported improvement of at least 30 percent within 30 days.
The spinal manipulation done by your chiropractor aids in reducing pain, decreases medication, rapidly advances physical therapy, and requires very few passive forms of treatment, such as bed rest.
Staying Healthy on Vacation
1) Bring Smart Snacks: Pack yourself a healthy sandwich on whole grain bread when traveling to keep away from fast foods. Bring a cooler with fresh fruits, low fat cheese and whole grain crackers to give to hungry kids. Make sure to bring a big bottle of water to sip on while driving/flying rather than munching away on snacks.
2) Splurge on the Right Things: Instead of indulging in high calorie and expensive foods, splurge on a sightseeing tour or a massage instead. However, if you must have a decedent meal, make sure it is well worth it and a one time deal.
3) Make Exercise a Priority: Find outside activities to take part in such as hiking on a nearby trail, running along the beach, sightseeing on foot or swimming laps in the pool. The endorphins released by it will help you to enjoy your vacation even more.
4) Portion Control: Think small when eating out. Share meals if the portions are large or ask for box with the meal to put away food for the next day before it can tempt you.
5) Use caution with Continental Breakfasts: Don’t go for the pastries or sugary cereals. Make sure to incorporate proteins such as an omelet or an English muffin with peanut putter and fresh fruits.
6) Eat In: Look for local farmers markets or go to the grocery store to buy oatmeal or sandwich ingredients to help save money and calories during your trip.
2) Splurge on the Right Things: Instead of indulging in high calorie and expensive foods, splurge on a sightseeing tour or a massage instead. However, if you must have a decedent meal, make sure it is well worth it and a one time deal.
3) Make Exercise a Priority: Find outside activities to take part in such as hiking on a nearby trail, running along the beach, sightseeing on foot or swimming laps in the pool. The endorphins released by it will help you to enjoy your vacation even more.
4) Portion Control: Think small when eating out. Share meals if the portions are large or ask for box with the meal to put away food for the next day before it can tempt you.
5) Use caution with Continental Breakfasts: Don’t go for the pastries or sugary cereals. Make sure to incorporate proteins such as an omelet or an English muffin with peanut putter and fresh fruits.
6) Eat In: Look for local farmers markets or go to the grocery store to buy oatmeal or sandwich ingredients to help save money and calories during your trip.
What is Your Food Really Made of?
Many prepackaged and processed foods advertise seemingly healthy claims on their cover, but be warned, they may not be what they seem. Manufacturers use alternative and less common names to hide dangerous ingredients.
The Three Big Perpetrators:
1) Refined Grains- aka enriched wheat, cracked wheat, stone ground wheat, fortified multigrain, rice and puffed rice.
2) Partially Hydrogenated Vegetable Oils – aka trans fat. (Note that manufacturers list their products as having 0 grams of trans fat by decreasing the serving size which makes the food contain less than .5 grams per serving).
3) Refined Sugars – aka High Fructose Corn Syrup, glucose, fructose, maltodextrin, sorbitol, mannitol, dextrin and maltose. The refining process of these sugars removes over 80% of chromium, manganese, zinc, magnesium and other valuable nutrients from the original food.
What They Hide In:
1) Breakfast Cereal – Can contain all three perpetrators as well as food coloring agents and synthetic nutrients. Instead, try looking for cereals with little to no sugar added with whole grain at the top of the ingredients list.
2) Margarine and Butter Substitutes – Margarine literally is hydrogenated vegetable oil and other butter substitutes also list hydrogenated oils at the top of their ingredient list. Instead, try experimenting with olive oil, hummus or honey.
3) Breads, Bagels, Croissants – Most commercial brands contain all three perpetrators. Buy bread products made primarily with whole grains and few other ingredients.
4) Health Food Bars – Don’t be fooled by the name, most of these bars pack in enriched wheat, trans fat and refined sugars. Instead, look for whole food bars with natural sources of energy such as whole grains, nuts, seeds, fruits and vegetables.
5) Flavored/ Vitamin-Enriched Water – These waters are flavored with refined sugars and the vitamins are often times synthetic, made from coal tar (petroleum) from China. If regular water is too bland for your taste, try mixing in 100 percent juice.
6) Crackers, Pretzels and Popcorn – Crackers usually contain all three perpetrators while pretzels and popcorn often times contain enriched wheat and trans fat. Instead, pop your own popcorn using canola or olive oil and salt sparingly. Also try adding your own seasonings to create variety. When buying pretzels and crackers, look for whole grain options.
7) Salad Dressing – Many dressings contain high fructose corn syrup, low fat dressings usually contain the highest amounts. Look for organic and all natural dressings or just use good old oil and vinegar.
8) Pasta – Most pasta is made from enriched wheat. Buy whole wheat options instead.
Always read through the ingredients list of packaged food before you buy them to make sure you know what you’re really going to be consuming. Once you get used to which brands offer what, it should be easy to keep you and your family healthy.
The Three Big Perpetrators:
1) Refined Grains- aka enriched wheat, cracked wheat, stone ground wheat, fortified multigrain, rice and puffed rice.
2) Partially Hydrogenated Vegetable Oils – aka trans fat. (Note that manufacturers list their products as having 0 grams of trans fat by decreasing the serving size which makes the food contain less than .5 grams per serving).
3) Refined Sugars – aka High Fructose Corn Syrup, glucose, fructose, maltodextrin, sorbitol, mannitol, dextrin and maltose. The refining process of these sugars removes over 80% of chromium, manganese, zinc, magnesium and other valuable nutrients from the original food.
What They Hide In:
1) Breakfast Cereal – Can contain all three perpetrators as well as food coloring agents and synthetic nutrients. Instead, try looking for cereals with little to no sugar added with whole grain at the top of the ingredients list.
2) Margarine and Butter Substitutes – Margarine literally is hydrogenated vegetable oil and other butter substitutes also list hydrogenated oils at the top of their ingredient list. Instead, try experimenting with olive oil, hummus or honey.
3) Breads, Bagels, Croissants – Most commercial brands contain all three perpetrators. Buy bread products made primarily with whole grains and few other ingredients.
4) Health Food Bars – Don’t be fooled by the name, most of these bars pack in enriched wheat, trans fat and refined sugars. Instead, look for whole food bars with natural sources of energy such as whole grains, nuts, seeds, fruits and vegetables.
5) Flavored/ Vitamin-Enriched Water – These waters are flavored with refined sugars and the vitamins are often times synthetic, made from coal tar (petroleum) from China. If regular water is too bland for your taste, try mixing in 100 percent juice.
6) Crackers, Pretzels and Popcorn – Crackers usually contain all three perpetrators while pretzels and popcorn often times contain enriched wheat and trans fat. Instead, pop your own popcorn using canola or olive oil and salt sparingly. Also try adding your own seasonings to create variety. When buying pretzels and crackers, look for whole grain options.
7) Salad Dressing – Many dressings contain high fructose corn syrup, low fat dressings usually contain the highest amounts. Look for organic and all natural dressings or just use good old oil and vinegar.
8) Pasta – Most pasta is made from enriched wheat. Buy whole wheat options instead.
Always read through the ingredients list of packaged food before you buy them to make sure you know what you’re really going to be consuming. Once you get used to which brands offer what, it should be easy to keep you and your family healthy.
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