Triune Blog

Acupuncture Really Does Help Relieve Pain: Study

2010-12-04T08:35:00.000-08:00

TUESDAY, Nov. 30 (HealthDay News) -- Acupuncture alters the way that the brain perceives and processes pain, a finding that suggests the traditional Chinese treatment can effectively relieve pain, according to a new study.

German researchers used functional MRI scans to measure brain activity in 18 people who received painful electrical currents from a device fitted to their left ankle. The researchers then placed acupuncture needles on the participants' right side -- including between the toes, below the knee and near the thumb -- and again inflicted pain in the left ankle.

Without acupuncture, there was major activation of pain-processing areas of the brain. Activation in these areas was significantly reduced when the volunteers received acupuncture.

The researchers also found that acupuncture reduced activation in areas of the brain that control expectations of pain.

The study was to be presented Tuesday at the annual meeting of the Radiological Society of North America, in Chicago.

"Acupuncture is supposed to act through at least two mechanisms, nonspecific expectancy-based effects and specific modulation of the incoming pain signal," lead author Dr. Nina Theysohn of University Hospital in Essen, Germany, said in a news release from the society. "Our findings support that both these nonspecific and specific mechanisms exist, suggesting that acupuncture can help relieve pain."

Source: http://www.businessweek.com/lifestyle/content/healthday/646589.html

Chiropractic For Stress

2010-12-03T10:36:00.000-08:00

Everybody knows that stress is bad for you, and everybody knows chiropractic helps with spinal pain, but not everybody knows that chiropractic also helps the body recover from and deal with stress.

A study done by the University of Conneticut showed that those individuals who had chiropractic care had improved immune respone, likely due to a reduction in the stress response.

As the body is put under stress, the immune system is depressed. This goes for mental or physical stress; the origin doesn't matter.

Chiropractic care relieves the physical stresses that can cause a decrease in the effectiveness of the immune system and restores the body to proper functioning.

The Skinny on Holiday Weight Gain

2010-12-02T10:21:00.000-08:00

Reports of your holiday weight gain have been greatly exaggerated. Media stories often suggest that the average person gains 7 to 10 pounds between Thanksgiving and Christmas. And in surveys, people say they gain, on average, about five pounds this time of year.

But several studies now show that the average weight gain during the winter holidays is just one pound.

The news isn’t all good. Most people don’t ever lose the pound of weight they put on during the holidays, according to a report in The New England Journal of Medicine. Since the average weight gain during adulthood is about one to two pounds a year, that means much of midlife weight gain can be explained by holiday eating.

For people who are already overweight, the holiday weight news is worse. Although the average gain is only one pound, people who are already overweight tend to gain a lot more. One study found that overweight people gained five pounds or more during the holidays.

And we start packing on that extra pound of holiday weight early in life. Researchers at the University of Oklahoma studied holiday weight gain among college students during the Thanksgiving break. The students were weighed the day before Thanksgiving, then weighed again about two weeks later. The average weight gain for the 94 students was about one pound. Students who were of normal weight gained about a half a pound during the period. Students who were overweight, meaning their body mass index was 25 or more, gained about two pounds.

Holly Hull, the lead researcher on the Oklahoma study, says Thanksgiving marks the beginning of a “high risk” time for the overweight. “I think the number of people who only overeat at the Thanksgiving meal is slim to none,” said Dr. Hull. “The holiday season doesn’t represent one day of overeating. You have this period that extends through the new year where there’s more alcohol, more snacks, more finger foods and appetizers that are energy dense.”

Source: http://well.blogs.nytimes.com/2007/11/22/the-skinny-on-holiday-weight-gain/

Free Radical Damage

2010-11-19T09:02:00.000-08:00

A lot of people have heard of free radicals, but not a lot of people know that they are related to the aging process.

Free radicals are charged particles that cause a lot of damage on the molecular level to basically anything they touch. They have this property due to the fact that they are missing an electron, which makes them highly reactive.

As free radicals contact the surface of various objects, they strip away an electron and destabilize that other molecule. So, in bits and pieces, free radicals tear down the fabric of whatever material they come into contact with.

This is a problem when that material is you. Free radical damage will break down and damage whatever cells they come into contact with, eventually leading to a loss of function. This gradual decline due to free radical damage is one of the major causes of aging.

That's why antioxidants are so popular... they protect you from the effects of free radicals by absorbing them before they can hurt you.

Source: How To Live Longer

Green Tea

2010-11-12T08:52:00.000-08:00

Green tea has been known as a healthy beverage for centuries, and a recent scientific article backs up traditional knowledge. Japanese researchers reviewed a large amount of data from many different sources and summarized several conclusions.

Most of their findings were centered around the antioxidant properties of green tea. These are pretty well known, and help increase health and vitality throughout the body, but especially in the blood vessels (it helps keep them elastic).

There's more to it than that, though. Green tea also helps to mineralize (strengthen) the bones, help combat obesity, and even has some anti-viral and anti-fungal properties as well.

Add some green tea in to your daily routine to promote some wellness!

Source article: Health Benefits of Green Tea

Garlic Oil Helps Your Heart

2010-11-05T10:21:00.000-07:00

Some new research has shown how garlic helps with keeping the heart and cardiovascular system healthy.

While garlic has been advised for a long time to aid in this sort of health, it's only recently that science has been able to figure out why it's so helpful. It turns out, the antioxidants in garlic are strongly protective to damage caused by free radicals.

Free radicals are damaging, toxic chemicals that are found both in the environment and inside of the body. On contact with body tissues, they chip away at them and make them weaker slowly over time. This is particularly true with heart tissue and the lining of blood vessels.

Antioxidants protect the body from free radicals by essentially absorbing and neutralizing them. Garlic, in particular, has powerful antioxidants that seem particularly effective in protecting the body against the specific free radicals that damage heart muscle versus other kinds of tissue.

So don't skimp out on the garlic! Your heart will thank you!

Source article: Garlic Heart Health

Exercise Increases Growth Hormone

2010-10-21T15:20:00.000-07:00

One benefit of exercise you may not have been aware of is that it increases the level of growth hormone circulating throughout human body. Growth hormone is a vital component of the body's endocrine system that essentially keeps your body young and vibrant.

The effects of increased growth hormone include:

-increased protein synthesis
-increased immune response
-increased muscle mass
-decreased body fat
-increased calcium retention in bone

While growth hormone is occasionally used by athletes looking to gain a competitive edge (this is illegal, by the way), your body naturally secretes it from the pituatary gland, located at the base of the brain. GH levels start to decline around age 30 to 35, and slowly diminish as the years go by.

However, intense exercise has been shown to boost the levels of this hormone, which really does make exercise an anti-aging therapy! Especially helpful are exercises like the leg lunge, a multi-joint body weight leg exercise. For more information on the topic, stop in the office and ask to talk to our personal trainer Ann!

FDA bans sketchy weight loss supplement

2010-10-18T07:54:00.000-07:00

Another one bites the dust. In the latest in a long string of supplements banned by the FDA, a product called "Slimming Beauty" has been found to contain a dangerous, prescription-only stimulant that isn't even available for use in the United States.

This product is sold over the internet by a company called Beautiful Health, and contains sibutramine, which is a prescription stimulant that has been found to cause cardiovascular problems, kidney disease, and death.

People need to stop trying to find shortcuts to weight loss, which only leads to unwanted and potentially disastrous side effects. The best way to lose body fat will always be fixing your diet and exercise habits. There really is no other safe way to do it.

If you're feeling like you need some guidance in this area, Triune has professionals that can help you with your diet and exercise program. Simply contact the office and we can arrange for a consultation.

Source article: Dangerous Weight Loss Supplement

Scientific Proof Massage Reduces Stress

2010-09-30T12:52:00.000-07:00

A recent study proves that massage really does reduce the biochemical effects of stress. Namely, it reduces the levels of a stress hormone called cortisol, which does a great deal of damage to the body in chronic doses.

Your body normally produces cortisol in response to stress, which is not a problem in small doses. However, long term exposure to cortisol causes damage to the body; in fact, a lot of chronic diseases are being linked to coritsol.

In this scientific study, subjects had their blood tested before and after a massage. The researchers found that levels of cortisol were lower in the Swedish massage group of subjects. In other words, massage really does have a biochemical effect on your stress levels!

So don't call that massage a luxury. Stress is a killer and health is wealth, so take care of yourself and get regular massage to reverse the effects of a stressful life!

Source article here: Proof of Massage and Stress Reduction

Glucosamine Sulfate

2010-09-20T08:22:00.000-07:00

A recent study in the British Medical Journal casts doubt on whether or not glucosamine sulfate actually is effective for joint pain. However, most of the studies on this supplement are flawed because they don't have their subjects use the supplement properly.

In my experience, about half of the people who try glucosamine see results. However, there's a few guidelines you need to follow in order to have any chance at all.

First off, you have to take it consistently. This means every day, and don't miss a dose. Then, you have to give it time. Generally speaking, you'll need to take glucosamine consistently for six to eight weeks minimum in order to find out if it's going to do you any good.

The other part that's usually missed when it comes to glucosamine supplements is that a little exercise is necessary to make it work right. Light and mild exercise will actually promote the creation of cartilage, which is what you want when you're taking glucosamine.

By placing a little bit of stress on the joint with that exercise, you will tell the body to build that joint back up, and then your body will utilize the building blocks (in the form of glucosamine) that you've been taking. Just don't overdo it! Too much exercise will continue the process of breaking the joint down.

Basically speaking, if you can do the exercise pain-free, you're not going to cause any problems. If you have discomfort, don't do it. Try to pick non-impact exercises like walking or swimming.

This is the "hidden" secret to using glucosamine properly: make sure you have a mild bit of exercise along with it to encourage the body to actually put the supplement to good use.

Source: Does Glucosamine Work?

Why Take A Multivitamin?

2010-09-10T08:09:00.000-07:00

Since we here at Triune recently started carrying a new line of whole food-based supplements, I've been getting a lot of questions about exactly why someone would take a multivitamin in the first place.

It's a fair question. After all, shouldn't we be able to get everything we need from our diet?

The answer to that is, yes and no. First off, are you really eating that healthy of a diet? Most Americans are not. We eat a lot of packaged, processed foods which, although convenient and inexpensive, aren't very good for us. Lots of these foods have had most of the nutrients taken out of them by the refining process.

So that's the first place a multivitamin can help... by filling some gaps left by a diet that might be less than indeal. But even if you're eating the right things, you can still run into problems.

Government studies have shown a disturbing trend with fruits and vegetables; namely, that they don't have as much of the vitamins and minerals in them that they used to. This is likely due to overfarming and industrial food practices, but the end result is, you might not be getting what you think you're getting in your food... even if you do make the right choices. So there's another place a multivitamin can help fill gaps: making up for the potential lack of nutrients in supposedly healthy foods.

Finally, there just may be gaps caused by the random assortment of foods you happened to pick that day. Who's going to research and plan out every bit of food they eat every day to make sure all of the possible vitamins and minerals are covered? So there's another reason to take a multivitamin... because you just never know what you might have missed.

Essentially, multivitamins function best as insurance against potential gaps in nutrition. The good news is, they're quite inexpensive. Ask us about Catalyn, the new all-natural, whole foods-based multivitamin, and you'll be surprised at how inexpensive it is and what it has to offer!

Ab Workouts for Mom

2010-09-01T09:29:00.000-07:00

Moms face an extra difficult challenge when it comes to their ab workout. Not only are they dealing with the weight gain and body changes associated with a recent pregnancy, but also the demands of caring for their children make it harder for them to actually get their training in.

In this article, I hope to give you some quick information that will make it easier for you moms to bounce back as quickly as possible. The good news is, abs training is cheap and relatively easy. You don’t have to belong to a gym and the two pieces of equipment I usually recommend (stability ball and medicine ball) cost around twenty bucks each.

Plus, you can do it in your home and sneak it in pretty quickly. You first have to make up your mind that you can do it, though. Once you try it out a few times, you’ll see that even with a mom’s crazy schedule, you too can fit in some effective abs training.

First off, avoid heavy resistance. You don’t need to mess with any heavy dumbbells or gym equipment… in fact, I suggest you avoid all that. Heavy resistance training builds bulk and you don’t want that. Stick with very light resistance or body weight based exercises.

Next, split up your training. What I mean by that is, remember that you have front abs, side abs, and what I like to call the “rear abs” or lower back extensors that make up your core. Each needs to be trained… but they don’t all have to be done at one. You can more easily sneak in your front abs training alone, then come back later to side abs, then later still for the extensors, much more easily than trying to find the time to do them all together.

By separating them out, now you only need a few spare minutes here and there to get your training in. It’s MUCH easier to fit in, say, five minutes of exercise three different times, than fifteen minutes straight. Make things easier for yourself.

Finally, target your lower front abs and tranversus (that’s a deep muscle that goes around your stomach like a girdle). These are usually the problem areas for moms, and here’s a great exercise to handle them.

It’s called the ball transfer and it’s what it sounds like. Lie on your back with legs flat and arms overhead holding a medicine ball or exercise ball (your choice). Lift up your legs and put the ball in between your lower legs and squeeze to hold it there. Lower your arms and legs to the floor (the ball is still between your legs). Lift them back up and take the ball from between your legs and hold it in your hands. Lower your arms and legs to the floor. Now you’re right back where you started, so just repeat. You’ll feel it soon enough.

While you do the exercise, visualize pressing your belly button to your spine (or sucking your gut in, whichever image works). This will engage that deep transversus muscle.

For more information on this or any other fitness training, come in and talk to our fitness instructor, Ann. She offers free introductory sessions!

Source: Ab workout information for moms

Can You Use Theanine As An Autism Supplement?

2010-08-25T11:52:00.000-07:00

Autism is a developmental condition that can be difficult to deal with and is surprisingly common as well. It is a neurological developmental disorder, characterized by problems with social development and communication, and children with autism often perform repetitive or compulsive tasks.

Widely believed to be genetic in nature, cues or stresses from the environment can trigger or worsen these sorts of conditions. You've may have heard some of the controversial arguments about the possible link of certain vaccines and autism- we're not going to get into that in this article. Rather, I'd like to discuss a supplement called theanine and it's potential for helping those with autism.

Theanine is an amino acid commonly found in tea and also available as a supplement. One of the interesting properties of theanine is that it can cross the blood-brain barrier.
Your brain does not use blood for nourishment like the rest of your body. Rather, the central nervous system is supplied by a filtrate of blood called cerebro-spinal fluid (CSF). This is the fluid drawn off and tested in a "spinal tap".

Most substances including medications cannot pass this barrier and get filtered out. Some thing can make it through, and therefore can have an effect on the brain, like theanine.
Studies suggest theanine can affect levels of neurotransmitters like dopamine and serotonin. More importantly, theanine has been shown to increase alpha wave activity in the brain.

Alpha waves are brain patterns which are typically referred to as "wakeful relaxation". Think of being awake and alert but with your eyes closed and being very calm. That's an alpha wave state.

Some believe that by encouraging the alpha wave state in the brain, some of the symptoms of autism could be alleviated. While there are no studies specifically on this, it does seem to make some sense physiologically. It's certainly not a cure, but it is possible that it may help.
If you're wondering if theanine really promotes alpha waves and calm, our very own Rita swears by it to calm herself down for the dentist!

There isn't any reason not to try it. Theanine is extremely safe and has been shown to be safe even at high doses.

Source article: Theaninie Autism Supplement?

Red Meat Not Bad For You After All

2010-08-18T15:46:00.000-07:00

Good news for steak lovers. New research shows that the long-standing theory that red meat is a big part of heart disease, diabetes, and other chronic ailments isn't correct after all.

Instead, the main issue appears to be with PROCESSED meats. It appears that in previous research, the researchers simply lumped all forms of red meat together, whether or not it was processed. So, people eating grass-fed steak (a healthy variety of red meat) got lumped in the same category as somebody eating a ketchup-covered hamburger with a side of french fries.

Since most of the red meat in this country is processed, this creates the appearance that ALL red meat is bad for you. However, once you seperate out the actual true physiological cause of chronic heart disease and other complaints, it becomes evident that the real problem is in the processing of the meat, and also, what is consumed along with it.

People rarely eat hamburgers without a soda and fries, right? And so if I'm a researcher and I see that everybody eating hamburgers is fat and has heart disease, I might assume it's become of the red meat, not the fact that the people involved are also eating tons of fried, salty potatoes and sugar-rich soda.

There's actually nothing wrong with red meat. In fact, grass-fed cattle produce a very healthy meat balanced in Omega-3 and Omega-6 fatty acids (I've posted articles before on this in relation to fish oils). So don't run away from a nice, grass-fed steak... just don't smother it in sugary barbeque sauce and eat a pile of french fries with it!

Source file: Red Meat Bad for You?

How Sugar Makes You Fat

2010-08-12T11:20:00.000-07:00

Have you heard of terms like “glycemic index”? How about just “low carb diets”? There’s a ton of buzz out there about sugar and sugary foods and how they make you fat, but not a lot of people know just how that whole thing works.

It’s not magic. It’s actually a pretty straightforward mechanism.

It’s all about insulin, a hormone that your body uses to remove sugar from the bloodstream. When sugar is released into the blood by digestion, the body releases insulin to clear it out.

When sugar levels rise slowly, there’s no problem. The problem arises when blood sugar levels spike from consuming high-glycemic (sugary carbs) food.

When that happens, your body also will spike your insulin levels to meet with the sugar demand. This is where we start running into problems.

High levels of insulin tell the body to store and keep fat. In fact, with high insulin levels, you’ll keep fat even if you’ve cut your calories down and feel like you’re starving.

In addition, insulin blocks the action of glucagon, the hormone that your body uses to use up fat as a fuel source, so it turns into a double-barrel problem.

Make that triple! Insulin also blocks the action of growth hormone, which also burns up fat and also is involved with the creation of new muscle growth. So, high levels of insulin have a multi-pronged effect on your body. Think of it as the Triple Threat of Fatness.

As your blood sugar levels start to drop due to the action of insulin,that signals your body to start feeling hungry. So, not only does insulin keep you fat, it makes you want to eat more! And especially, it makes you want to eat more carbs!

So, it shouldn’t seem too surprising that high-carb, high-sugar diets make us fat. With insulin levels jumping all over the place, making us fat and hungry at the same time, it’s a recipe for disaster!
If you’ve got a little extra jiggle around the middle that you’ve been meaning to get rid of, stop in Triune and ask about our new personal trainer, Ann Gruber. She’s a fitness competitor and offers free trial sessions, so there’s nothing to lose but inches!

Dangerous Weight Loss Drug Pulled From Market

2010-07-30T07:17:00.000-07:00

A very dangerous weight loss supplement called Que She was recently pulled from the market by the Food and Drug Adminstration, and for good reason. It contains various prescription medications, including one of the two drugs in the Fen-Phen combo that was outlawed in 1997.

This particular drug created a lot of heart problems for those taking it, in particular, issues with damage to the valves of the heart. When the one-way heart valves are damaged, blood can back up and leak back into the heart, making it harder for circulation to proceed normally. This is the cause of what many people refer to as a "heart murmur". A lot of people ended up having these kinds of problems from taking this weight loss medication, and as a result, Fen-Phen was pulled from the market and a whole lot of lawsuit began to fly.

There were several other prescription medications found in Que She, all of which have the potential to create or worsen various cardiovascular conditions.

The most important thing to take away from this is to recognize that short cuts just don't work with weight loss. The only true way to lose weight and get fit is to fix your diet and get the right kind of exercise.

That can be difficult, but you do have resources to help you. Here at Triune, we recently brough on board an excellent personal trainer named Ann Gruber. Ann is a fitness competitor with ten years of experience in the fitness industry. She offers one free training session to Triune members, so ask us about it on your next visit and give her a try!

But skip the crazy, dangerous supplements!

Fish Oils and Breast Cancer Risk

2010-07-21T15:15:00.000-07:00

Breast cancer is a devastating disease with a tremendous amount of impact on our society, so it's always good news when any forward strides on dealing with this menace are found. Recently, scientific study examined the relationship of fish oil supplements with the incidence of breast cancer, and found some surprising results.

The study itself was massive... over 30,000 women were interviewed and followed over the course of six years. It's always incredible to me when I read about long-term studies of that magnitude, and try to realize the scope of effort required to track that many people for that long of a time.

In this case, the payoff was worth it. Those women who reported that they were taking fish oil supplements also had a significantly lower incidence of breast cancer.

How much lower? Over 30% lower! Talk about a big difference!

This is big news for women who have a family history of this type of cancer, of course, and the best part of it is, fish oils are a natural substance that have significant health benefits in many other areas, especially inflammation. So, now there's another very big reason to consider adding fish oils as a supplement to a healthy diet and wellness lifestyle!

Source: Fish Oil and Breast Cancer Risk

2010-07-14T12:37:00.000-07:00

Caffeinate Your Workout
By Ann Gruber Triunes Personal Trainer and Nutrition Consultant

I am proud to announce that I am a Starbucks Gold Card holder! The day I received my Gold Card in the mail was a very exciting day. My loved ones (my boyfriend) scoffed at my Gold Card out of mere jealousy and tried to claim his alleged “VIP” status at the Vitamin Shoppe was better, but I’m the one getting free coffees and refills at Starbucks! I frequently hear people telling me they proudly abstain from coffee and caffeine for health purposes; however, research has shown that caffeine provides so many benefits, especially for those who are looking to maximize their time in the gym.

Several studies have shown the benefits of working out while caffeinated. Such benefits include increased strength and endurance, better fat burning and improved recovery. If that is not enough to convince you, then maybe this will. Research has shown that individuals who drink 3-4 cups of coffee a day have 25% less chance of acquiring type-2 diabetes. Furthermore, studies that have looked at coffee’s effect on prostate health found that male participants who drank the most coffee had a 60% lower incidence of prostate cancer. One of coffee’s many polyphenols is likely responsible for this. Coffee contains many polyphenols which are potent plant chemicals and are, most likely, the root of many of the health benefits attributed to coffee.

If you are convinced now, then try supplementing with 200-400 mg of caffeine capsules about one hour before you work out. Eight ounces of coffee generally contains between 60-135 mg of caffeine. Other healthy sources of caffeine include espresso, black tea and green tea. I, personally, consume green tea extract before my cardio sessions. The downside of caffeine, unfortunately, is that it can be addictive. I have been drinking coffee ritually in the mornings for years, and when I have been forced to miss my morning coffee, the pounding headache I have by the afternoon is enough to make me sick. This may not sound appealing at all, but moderation is the key to life! With that being said, some key points to remember when embarking on a program of caffeine supplementation: 1) it is most effective when ingested prior to your workout, 2) stick with healthy caffeine sources such as coffee and green tea, and 3) don’t buy the Dunkin Donuts Box O’ Joe, unless you have 10 friends you want to share it with, or else you are asking for a headache.

Ann Gruber is an NASM-certified personal trainer and nutrition consultant at Triune. Contact Triune today to set an initial complimentary personal training session with Ann.

Wow! Chocolate can help your heart!

2010-07-14T09:53:00.000-07:00

Good news for you chocolate lovers. Turns out your dark master, the cocoa bean, can actually help with your cardiovascular health.

A new study shows that a supplement high in flavanols- the antioxidant in chocolate- can increase the levels of Circulating Angiogenic Cells (CACs), which are cells that float through the bloodstream and fix and maintain blood vessels. They also help create new blood vessels, but in this case, we're mostly interested in that they fix the regular wear and tear that occurs on a day to day basis in your vascular system.

Like any other part of your body, the blood vessels suffer micro damage on a daily basis, like scuff marks on drywall. The CACs float around, note that damage, and fill on the hole and repair it like spackle in drywall.

When that does NOT happen, those holes and pockmarks get worse and worse, and the damaged arteries begin to fill up with plaque deposits made up of cholesterol, eventually leading to blockage of the artery. You've probably heard of this before in connection with people suffering from heart attacks- their cornonary (heart) arteries get blocked up to the point where the heart doesn't get enough blood supply and begins to suffer damage as a result.

So, flavanols in chocolate will help keep your arteries maintained and healthy, so that this process doesn't occur. Now, don't go overboard, or the calories will end up making you chubby, and look for the darkest chocolate you can find. The darker the chocolate, the more flavanols are contained within.

Source article: Chocolate for a Healthy Heart

What's a TENS unit?

2010-06-22T13:12:00.000-07:00

In our office, we address neck pain, low back pain, and related spinal complaints mostly by two methods. First and foremost, we deal with the neurological cause of the symptoms through the chiropractic adjustments.

Secondly, we address the muscle spasm that goes along with it by using electric muscle stimulation (EMS), or stim for short. Stim blocks pain messages and helps to reduce the levels of muscle spasm through direct electrical action. Four pads transmit the energy, which feels like an electrical tickle at low levels, and more like an electrical massage at more intense levels.

Many patient find a lot of relief from the EMS therapy, which is why we use it so often. Some people like it so much, they ask us how much one of our EMS machines cost.

The short answer is, too much for the individual to buy just for their home. But, there is a portable version called a TENS unit, which is a battery-operated version about the size of a large cell phone.

They don't have the power or options of the big, permenant devices, but they do a good job of providing temporary relief for people who have chronic pain or problems between chiropractic visits.

For patients who could use that sort of portable relief, we can arrange for a TENS unit for you. A lot of times, these are covered by insurance. Ask us on your next visit and we'll fill you in on the details.

Trying out Accupuncture

2010-06-14T09:24:00.000-07:00

Recently, I injured my lower back (which is always ironic for a chiroprator to do), which actually gave me an opportunity to try accupuncture for the first time. Since I'm scared of needles, I've been putting it off, but this time, I had to try it out or risk not being able to see patients that day.

Well, it turns out the needles are pretty tiny. While I was still completely terrified of them at first, after the first one went in and I barely noticed it, the fear went away. To call it a pinch is a big, big overstatement.

After the needle is inserted (through tapping on the back of it) about an eighth of an inch in, you feel a bit of an achy sensation in the area of the needle... I'd say about the size of a dime. Gurneet, our accupuncturist, told me that was the chi, or energy. It subsides after a few minutes.

After that, I had a few other strange sensations, as the needles were left in for about twenty minutes or so. They were difficult to describe, but perhaps pressure, or weight, is close to accurate.

Immediately following the treatment, I had slightly increased mobility and slightly reduced pain. An hour later, I had much more noticeable improvement, and a few hours later, I felt dramatically better. I've also had a faster recovery in the days following the injury then I have with previous, similar problems.

So, despite my continuing fear of needles, I'll be in to see Gurneet again soon for a more comprehensive treatment. In the meantime, if you're having a stubborn time with your condition, talk to Gurneet in our office- she does free consults- and give accupuncture a try.

2010-06-04T10:00:00.000-07:00

Mental Fitness
By Ann Gruber, Triune's Personal Trainer & Nutritional Consultant

Flipping through this month’s issue of Oxygen or Muscle & Fitness, women and men with perfectly sculpted arms and rippling abs adorn the pages, advertising this month’s latest scientific phenomenon that will magically transform us into a body of steel. I have a love/hate relationship with these men and women. I love them because they inspire me. I hate them because they deflate me. The ads fail to detail the hours of hard work they have spent in the gym, the number of ice cream cones they have painfully bypassed, the high-calorie dinners out they have turned down and, not to mention, the mental commitments they have made to get the body they can proudly flaunt in the magazines. Most of us have the desire to get that 6-pack, but become easily overwhelmed when faced with the challenges that come along with it, which inevitably derail us from our goals.

What if we made the commitment to hit the gym and eat healthy just for one day? That feeling of accomplishment and good health upon going to bed at night might be enough to motivate us to get up and do it all over again the next day. Just as in any major goal we set, the result does not happen overnight, yet small accomplishments can happen daily. If your goal is to have a 6-pack that will make everyone in the gym do a double take, it will best be achieved by breaking it down into small, manageable steps. Here are some tips on small goals you can set on a daily basis to help motivate you in the gym and outside of the gym.

1. Just for today….you can do anything just for one day. When that alarm clock goes off in the morning, tell yourself “Just for today, I will stick to my diet and hit the gym. Ice cream and the couch will still be there tomorrow.”

2. One rep at a time….in the middle of a set, when that burn is setting in and your mind starts to give you a million reasons why you should quit, just focus on one rep at a time – each rep counts and each rep is bringing you one step closer to your goal.

3. Hold the fat….waiting in line at Starbucks, you can practically taste that cheese pastry in your mouth, but are all those calories worth the 3, maybe 4, minutes of enjoyment that it will take you to down that fat trap? Instead, play out the tape and recall how you will feel after eating that pastry – is the guilt worth it? Just think how great you will feel bypassing the pastry and sticking with your coffee or nonfat latte.

4. Small pleasures….it’s important to have rewards sprinkled throughout your day – things that you enjoy and can look forward to that will replace the cookie or happy hour. My favorite reward is coffee, but yours may be a small piece of dark chocolate, a new magazine or a hot bath.

5. Attitude is everything….maintaining a positive attitude and a healthy thought process throughout the day will prevent the self-defeatist in you from sabotaging your efforts. It is easy for us to tell ourselves that we are not strong enough or do not have the willpower that it takes to reach that level of fitness we so desire. This is a lie that we tell ourselves so that we can throw in the towel. A positive mental attitude is 80% of the battle in reaching your fitness goals. Positive thoughts provide positive results.

Ann Gruber is an NASM-Certified Personal Trainer and nutrition consultant at Triune.
Call Triune today at 215.627.6279 to schedule a free training session with Ann.

2010-06-04T09:51:00.000-07:00

TRIUNE WELCOMES Ann Gruber our NEW Personal Trainer and Nutrition Consultant!

Ann Gruber

As an NASM nationally-certified personal trainer and nutrition consultant, I am committed to achieving the health and fitness goals set by each and every one of my clients. I know the frustration of hitting the gym day in and day out, and not seeing the results you are seeking, or following the diet-of-the-month, such as depleting your body almost completely of carbs, and then expecting those last 10 lbs to disappear. Everybody has a unique body type that responds differently to training and nutrition. In working with you one-on-one, I tailor a training program and nutrition plan that will work with your body, your lifestyle and your interests. As a former practicing attorney, I entered the world of health and fitness because I not only have a passion for helping others to derive the benefits of a fit lifestyle, but I live this lifestyle in my everyday affairs. I am a national NPC figure competitor and have received tons of training and nutrition information from the best in the business. I want to share with my clients what I have learned because the benefits of a healthy lifestyle are invaluable. Not only does a healthy lifestyle bring physical rewards, but it leads to an increase in an individual’s emotional and mental health, which ultimately improves relationships, reduces stress and increases productivity and overall happiness. No time better than the present to get started on taking care of your body and improving your life.

2010-06-01T10:01:00.000-07:00

The Springtime and the Wood Element According to Traditional Chinese Medicine
By Gurneet M. Singh, TRIUNE's Acupuncturist

In Chinese Medicine, the spring season is associated with the Wood element. As we look around us, we are surrounded by the essence of the Wood element, the birth and growth of beautiful plants and flowers....a true signal that there has been an end to the quietness and stillness of the winter. As I work in my garden, it amazes me to witness these miracles of growth and of life. I can see life sprouting from the depths of the earth, growth through dead leaves that had fallen and collected on the ground, moving diligently under my fence and even sprouting up in between the bricks of my patio! Even after this rough winter, these plants are ready to move forward, coming forth bursting through the ground with astounding force, and always finding a way to grow. This teaches us a valuable lesson on the spirit of the Wood element...it is full of movement, growth, strength, purpose and vitality. We are reminded that we too can move forth with purpose, ease, and progress.

The spirit of the Wood element not only exists in nature...it is in each and every one of us. In a balanced state, it promotes exuberance, clear meaning, aliveness, moving forward and upward with purpose and hope.

In an unbalanced state of the Wood element, we may feel challenged, confronted, and limited. Feelings of stress, irritability, anger, and frustration that things may not go according to plan arise. It is important to take the time to nourish the Wood element within us. The best ways to support the Wood element all encourage the movement of energy within us, including: body movement like dancing, stretching, walking, hiking, running, yoga, massage, deep breathing, progressive muscle relaxation, acupuncture, tai chi, meditating, and spending time in nature. We can always look to the plants, flowers and trees to remind us of the potential of growth and change welling up inside us, giving us the hope and courage to envision the future. Things in our lives may not always manifest as we have envisioned but the possibilities of growth and change are boundless.

Osteoporosis

2010-05-26T09:25:00.000-07:00

Osteoporosis is a major health concern, for good reason... our bones protect our vital organs and provide the structural support that lets our muscles move us around.

Some people think of bone as an inert substance that's little more than glorified concrete. Nothing could be further from the truth. Bone is living, vibrant tissue which is absolutely central to our overall health. Among other things, bones create blood cells and also serve as a repository for calcium.

You may think of calcium as something you need simply to keep your bones strong. Calcium is actually used by the body for many functions... muscular contraction, nerve conduction, and creating the electrical signals used by the heart.

In fact, your body will pull calcium out of the bones if your blood levels get too low. It's more important to keep your heart beating than to have strong bones. So if we want to avoid osteoporosis (weakening of the bones), the best way is to avoid losing the calcium in the first place.

Some people focus on supplementation, and yes, if your dietary intake of calcium is low, you’ll lose some there. But there are far more dramatic sources of calcium loss.

The biggest one is sugar. Consuming refined sugar dramatically increases the amount of calcium lost in the urine. Which, in turn, drops the levels of calcium in the blood, and your body will respond by drawing calcium out of the bones to keep this vital element at a normal level in your bloodstream.

Step one in avoiding osteoporosis is to cut out the sugar, including sugary drinks. This is more important than supplementation, in my opinion. Your body can only take in so much calcium at a time (it’s just a tough nutrient to absorb), and you can lose it much faster than you can put it back. So definitely cut out the sugar.

Weight bearing exercise is just as important. Bone is living tissue that reacts to stress. Just like your muscles respond to stress by becoming stronger, your bones will also respond to stress by becoming stronger. The reverse is true: just like your muscles will atrophy (shrink up and get weak) with disuse, your bones will weaken if they aren’t put under stress.

So, make sure you’re exercising. The more weight-bearing an exercise is, the better… that doesn’t mean you have to be a power-lifter, but even the elderly should be doing some sort of resistance training.

Lastly, you can supplement. The main thing to know about calcium supplementation is that you need to be taking vitamin D and magnesium along with the calcium. These are co-factors your body requires to absorb and use the calcium, so they must be included.

Also, it doesn’t help to take more than 500 mg of calcium at once. Your body reaches saturation around 400-500 mg, and the remainder will simply pass out of your body unused. If you need to take more than 500 mg a day, be sure to split the doses up throughout the day.

2010-05-12T09:35:00.000-07:00

TRIUNE
OPEN HOUSE
SATURDAY MAY 22nd 11am-2pm

Refreshments & Food!

Please bring your family & friends!*

*Bring someone new to TRIUNE and enter to win a FREE 90-minute MASSAGE!

Meet our Chiropractor Dr. Andrew Piazza!

FREE Chiropractic session with Dr. Andrew
Gift certificates for FREE Holistic Wellness Consultations with Dr. Sherri Edelman
FREE Hydrotherapy (dry)
Stress Surveys
FREE Massages
Exercise & Fitness Advice
FREE Acupuncture Talk with Gurneet Singh
FREE Seminar: "How To Pick A Good Nutritional Supplement

JOIN US FOR AN AFTERNOON OF WELLNESS!

Promising New Experimental Bone Treatment

2010-05-03T09:19:00.000-07:00

There's some interesting new research coming in on bone healing. Researchers have found a way to adapt the basic mechanisms used by creatures that can regenerate- like flatworms- and apply it to mammals.

In this particular case, they used mice and found they were able to stimulate bone healing by a factor of three times or more. While it's still obviously very experimental, the obvious hope is to one day adapt this technology to humans for use not only with faster fracture healing, but perhaps osteoporosis as well.

In fact, the same basic techinique could possibly be adapted to other tissue types, such as skin, opening the door for a whole new host of regenerative technology.

Now let's just hope they can make it affordable!

The Wellness Wheel

2010-04-20T08:48:00.000-07:00

The Wellness Wheel
By Dr. Sherri Edelman

As we continue to move through the seasons once again from Spring to Summer, take a moment to reflect on the hopes and dreams you had in the beginning of the new year. Regardless of where you are in relationship to the achievement of those goals, or the actions that you have taken (or not) toward them...take a moment to reflect on the fullness of your life right now! There is always something to practice gratitude for, and when we do that, we come into the present moment, where all is in alignment toward our highest good -- even when we are in a state of confusion!

Visualize your life as a "Wellness Wheel"-there are seven spokes on your "wheel", and each spoke represents a different area of your life: relationships, physical, spiritual, work/purpose, family, financial, and mental/creative. Try this activity to discover whether you are in "harmony" holistically in your life, moving fluently and effortlessly in forward motion with synergy and flow.

Draw a wheel with 7 spokes and a small circle in the middle and label each spoke with the 7 areas above. Rate each area by putting a dot on that spoke: dots toward the edge of the wheel would represent dissatisfaction with how you perceive your life is going in that particular area; a dot closer to the center of the wheel means things are working great. Next, connect the dots and ask yourself the following question: "What would my ride be like on this wheel the way it is now?" If you're experiencing a bumpy ride, develop a plan of action you can take to make your ride (life) smoother, seeking out guidance and getting the support you need to be fully alive!

Spring Cleaning Your Body

2010-04-20T08:47:00.000-07:00

Spring Cleaning Your Body
By Dr. Andrew Piazza

Springtime is here at last, and that means everyone is emerging from their hibernation and starting to move again. Most of us have a tendency to stagnate a bit physically during the winter months, from a combination of the cold weather and short hours of sunlight. And, similarly, most of us have a habit of rushing headfirst into spring after being cooped up in the house for too long.
That rushing back into physical activity often leads to a host of new aches and pains... and even more old aches and pains that resurface when we start moving and exercising a little too much and a little too fast. Who could blame us? Springtime is full of this rush to renew life and energy, and so it is not surprising that we get a little overly enthusiastic in our exercise.

All the same, it's a good idea to ease back into physical activity at least as much as your particular strain of Cabin Fever will allow. Tendons and ligaments that haven't been stressed in a while tend to weaken and get stiff, so sudden and vigorous exertion will tend to put you down for the count with a nasty sprain. Muscles that haven't had to support your spine and the rest of your skeletal structure during physical exercise will weaken and stiffen as well.

Since those muscles and tendons and ligaments all protect your joints, overwhelming those defenses by overdosing it in the gym or on the track could also lead to a nasty acute injury to the delicate joint of the spine. As anyone who's been bedridden with severe back or neck pain knows, this is an experience you don't want to have.

So spend a week in the "Spring Cleaning" of your body. Move, but don't move too much. Start walking before you start running. Lift weights before you start lifting heavy ones. Put an eye to your diet and clear out the heavy winter food in favor of more fresh fruits and vegetables. If you haven't been in to Triune in a while, check in with us and get your spine checked and cleared. Small, sub-acute (injuries not yet bad enough to trip off pain sensors) problems in the spine can interfere with your coordination and set you up for one of those weekend warrior type injuries.
In other words, clear out the cobwebs. Just don't do it so fast that you tear the house down!

What is Spring Fever?

2010-03-10T09:53:00.000-08:00

by Dr Sherri Edelman

The first day of spring is fast approaching! You may already have had the ethereal wave come over you this past weekend on Saturday when the temperature rose well above 50 degrees, the big blue sky and warm sun shining upon us all! Spring fever refers to several sets of physiological and psychological shifts. It is not just in your head; it is caused by a response in the body’s chemistry and seasonal biology that accompany longer and warmer days occurring on the arrival of spring. There are a multitude of tell tale signs, sometimes paradoxical in nature, such as: an increase in vitality, spurts of energy, loss of appetite, increase in sexual appetite, restlessness, drowsiness, intense nervous excitement, insomnia, euphoria, a yearning to break away or strong desire, a craving to go shopping, and wanting to run away with mad love! Spring fever has made an appearance many times as a major motion picture title, in love poems, stories and medical literature.

I invite you to take this opportunity to welcome the spring season with an open mind and an open heart! How have you spent the cold days of winter?

Did you incubate new ideas, work on projects, or just store up reserves of energy to burst forth as you bloom into this spring season! Now is the time to utilize the creative energy you have stored up and expand yourself and your life. It is almost time to shake off the cold weather, get back into your best shape, move your body out into nature, dust the cobwebs in your mind, and set your spring course for optimum health and wellness!

Dr. Sherri Edelman-Life and Career Coach, Psychotherapist and CoFounder of Triune Wellness

The Triune of Life = Innate Intelligence + Innate Energy + Innate Matter

2010-02-09T09:44:00.000-08:00

by Terry A. Rondberg, D.C.

According to the precepts of chiropractic philosophy, every living thing has 100% of the Innate Intelligence it needs AND 100% of the Innate Force it needs. It also has a given physical form, to make up the third element of the Triune.

In order to have perfect health, there must be 100% of intelligence, 100% of force, and 100% of matter. That is, all three elements must be present in optimum quantity and quality. We have already seen that this is always true of the first two elements. However, the structure of our "matter" – our physical bodies – is sometimes less than 100%. There may be flaws in our bodies or its abilities (temporary or permanent) which hinder the expression of the intelligence.

For human beings, that means that "perfect health" is a relative term. Each of us can be only as healthy as the limits in our physical matter permit. People born with congenital heart defects, for instance, can only be as healthy as their structures will permit.

People who have undergone amputation of a arm cannot regrow that limb, even when there is 100% intelligence and 100% energy. There are limitations inherent in the human body which cannot be transcended by Innate Intelligence.

However, within the limits imposed by our particular physical structure, our Innate Intelligence and Innate Energy will strive to maintain the highest level of health possible. Sometimes, that effort is thwarted by interferences to the normal transmission of the energy to the matter.

To see what kind of interference your body may be experiencing, we need to understand how the Innate Intelligence directs the body parts through Innate Energy.

As we noted, the brain generates, or converts, the electrical impulses which will spur the individual cells and tells them what they need to do to adapt to the current needs of the body. Those impulses are propelled along a complex system of nerves which connect the brain to the organs, tissues, glands, and cells of the body.

Think of the nerve system as a thick rope, made of numerous individual strands bundled together. When this nerve "rope" exits the brain, it travels down the spine, protected by a flexible bony structure. As it progresses downward, sections of the rope separate and pass through small openings between the spinal bones (vertebrae). Later, they separate further until each individual strand connects with its designated target.

Occasionally, however, the vertebrae become subluxated (out of their proper alignment), and close off part of the opening. This can "impinge" on the nerve and decrease or distort the normal flow of Innate Energy through the body. The result is similar to putting a kink in a water hose; the water still flows through the hose, but not at full strength.

When subluxations are present, they interfere with the 100% expression of intelligence through 100% energy and the body is said to be in "dis-ease". This should not be confused with the term disease, which refers to specific conditions which medical doctors diagnose, name, and treat.

The chiropractic term "dis-ease" refers to a situation where there is less than 100% expression of Innate Intelligence. Since every body is different and every bodily change can have many different ramifications, chiropractors do not become involved in the futile exercise of labeling a condition or trying to administer drugs or therapy to treat its symptoms.

Chiropractic goes to the root of the problem and works to restore the body's ability to reach 100% expression of its Innate Intelligence. It does this by finding and removing any subluxations which might interfere with the flow of Innate Energy. Once that flow is restored, the body will resume its natural striving for optimum health.

The working of the Triune of Life – Innate Intelligence, Innate Energy, and Innate Matter – is the supreme accomplishment of Universal Intelligence. No one can be so arrogant to think that its design can be improved upon.

Chiropractors don't attempt such a task. Instead, they focus their efforts on permitting that design to function as it was meant to – without interference.

~HEAL YOUR LIFE~ EMPOWERMENT GROUP

2010-01-26T09:50:00.000-08:00

No matter where you are starting from-or what your problems and concerns are-YOU CAN TOTALLY HEAL YOUR LIFE AND MANIFEST ALL THAT YOU DESERVE AND DESIRE! Join with others just like yourself and share insight, support, wisdom, truth, courage, compassion and hope. Our group will be educational, interactive, experiential, self reflective and most definitely...INSPIRATIONAL!
The group will be based on the book: You Can Heal Your Life by Louise L. Hay and the You Can Heal Your Life Companion Book (a Companion Journal for written affirmations and exercises-available through Amazon.com; main book starting at $12.22; companion book starting at $8.00).
> This group will meet 1 time each week for 1 ½ hours for EIGHT CONSECUTIVE WEEKS
> Maximum of 8 group members
> Purchasing these two books is highly recommended (but not required)
> Bring a small hand mirror and a journal
Some of the topics we will focus on in group include:
• Relationships
• Loving the Self
• Self Concept
• Money & Prosperity
• Weight & Body Image
• Thoughts and Beliefs
• Family
• Change
• Needs
• Emotions
• Physical Symptoms

~$395 for ALL 8 Group Sessions!

~Receive a 10% discount for full payment in advance for ALL 8 groups- only $360!

~If group does not fill in advance to 8 members - $55. drop in fee
(24 hr. advance prepayment and reservation required as space permits)

~Wednesday evenings: 7:00pm-8:30pm (group may run slightly overtime; plan ahead)

GROUP DATES: February 17-April 14, 2010
Please Call TRIUNE - 215 627 6279 to Register!

ABOUT YOUR GROUP FACILITATOR

Dr. Sherri Edelman holds a Doctorate in Clinical Psychology from the Philadelphia College of Osteopathic Medicine (PCOM); dual Master's degrees from Hahnemann University in Group Psychotherapy and Organizational Groups; and a B.S. in Education from Temple University. She has years of experience in the fields of psychotherapy and counseling, training and consultation, seminar and workshop presentation, education, and life and career coaching. Dr. Edelman is a workshop and seminar presenter in areas such as communication and assertiveness training, stress management, relationships, holistic wellness and self esteem. As adjunct faculty at PCOM, she has taught Group Psychotherapy in the Masters of Clinical and Health Psychology program. Dr. Edelman is CoFounder of Triune Chiropractic, Counseling and Wellness in Old City, a Holistic Health and Wellness Center providing education and drug-free treatment and services for mind body health, where she also has an Independent Psychotherapy and Coaching practice. Review her resume at www.tri-une.com.

2010 – Create Your Best Year Ever!

2010-01-08T12:38:00.000-08:00

by Dr. Sherri Edelman
TRIUNE Co-Founder

New Year’s resolutions are always made with your very best intentions. You decide that you want to change, and you set out to take real action steps toward what you do want in your life. You see the New Year ahead as a perfect opportunity for a fresh start. The items on the lists may be different, but the themes are often similar. Have you been thinking about your wish list for the year 2010?

Your mind probably tells you what you want to change and what you would like to be different this year based on having experienced CONTRAST. It works like this: when you suffer in some way, you have a chance to experience and deeply know what you don’t want based on your past or current negative experiences, relationships or situations. When faced with contrast, some individuals mistakenly believe that their discomfort, suffering or problems must translate into present and future hopelessness or despair. Their mind judges, criticizes and resists the problems, casting blame for past decisions and failures onto themselves or others, and predicting that still more of the same will always meet up with them in the future. Some will choose to stick with what they have no matter how awful, so they “wall off” the contrast and pretend it never happened (flight), but inevitably the patterns continue. Alternatively, some thrash around and get angry at the contrast, resisting, resenting and blaming it and everyone involved while fighting against it (fight). It is here where the rubber meets the road! There IS a healthier more positive alternative--you can create the life experience you want and deserve to live!

Even though one year has ended and a new year has begun, you are actually always on an infinite continuum of inner growth; like a river, you are flowing along with the current of your own life. You are meant to focus on what you want and expand. You may also consider your life like a fertile acre of ground; you are always capable of cultivating new and better seeds into bright and beautiful buds, blooms and eventually an enchanted garden! In those very experiences unique to your life experience lie the lessons and wisdom that you individually need to discover your own true nature: your innate gifts, desires, and your individual path to peace, joy and love. Unfortunately, some of you may find yourself living as a fish that swims endlessly upstream against the current of unwanted life experiences. This resistance usually develops into habits resulting from internal fear (F.E.A.R.-False Evidence Appearing as Real) that began a long time ago when you were very small.

It is just the right time to begin to perceive your life in a new and empowered way! It is much more helpful to ask yourself—with curiosity and no judgment--what is this situation meant to teach me about myself, and how might I unknowingly create these particular situations that I do not want by creating the contrast to help me awaken to release something that does not serve my highest good? When you take an active part in your life experience as the witness and observe and question with the intention to heal your own life, you can make a decision to focus on what you do want and move proactively in that direction. You can now choose to see yourself as perfect, whole and complete, because you are exactly where you are to learn what you need to grow.

How do you do this? Where is the compass? Once you can see the contrast of what you don’t want, and set your sights on what you do want, how are you supposed to know WHAT to DO to get there, and what about the HOW, WHEN and WHERE? It can feel overwhelming at times. Actually, the guide is right there inside of you; you were born with it installed as software in your hard drive! It is called your Emotional Guidance System (EGS :-), and it can lead the way—but it only works if you practice the courage and willingness to change, which happens through awareness. We all want our lives to change for the better, but in order for your emotional and mental experience, your physical body, your relationships, your diet, your work and finances to improve…you must change inside. You must change your way of thinking, speaking to yourself, and perceiving your life experiences. Your emotions will tell you what you need; your mind can then support you to take right action and make the choices that are best for you. Only then will the outer changes occur!

This is done in layers and involves releasing what has long been held out of awareness mentally and emotionally, often experienced in the present as old habits of behaving and limiting beliefs. There are many skills, strategies and tools that you can develop to aid you in establishing these new healthy and more positive habits! Start this year to take more self responsibility—enCOURAGE what you want to experience in your life by making a commitment to: do some “mental housecleaning”; nurture your relationship to yourself; learn to trust the unknown, and live with some uncertainty. When you commit to begin the process of cleaning house (in your mind), you can start in any “room”! These rooms include the spiritual approach, the mental approach, and the physical approach. I see this as the ‘TRIUNE’…your Body-Mind-Spirit. Pick one area and get started—and don’t hesitate to get some help and support when you need it.

Sometimes change is difficult: you mentally think about what you want for yourself and your life in the new year, and make a list, including goals such as regular exercise, yoga classes, reducing your stress level by getting regular massages and chiropractic treatments, spending time in nature, committing to a regular meditation practice, being more loving kind to yourself and others, nurturing your body with healthy nutrition and supplements, cleaning your “mind clutter” by learning to watch your thinking, being more organized, getting therapy to reduce your emotional pain, improving your relationships, plus a myriad of other possibilities that inevitably end up on many New Years resolution lists.

Some of you inevitably find yourself back where you started. Just start where you are with the intention to pay attention and discover the old mental patterns buried deep within you that are out of your awareness that are the culprits. These include hidden limiting thoughts and beliefs about self worth that are fueled by distorted self concepts. Consider them as temporary “guests” that will soon be gone, so you can become aware of their unwanted interFEARance! Commit this year to live in the present and develop and nurture self love, release and let go of the past with courage, and most importantly, practice the willingness to forgive—first yourself and then others.

You are meant to shine as the star you truly are…each of your own facets polished to unique brilliance. New Year’s intentions are well worthy of your attention, and if they are set realistically and you prepare to meet the interference head on, they can allow you to flow naturally toward all you truly deserve. Make room for the new—attract more love and abundance—you deserve it! Study…expand your knowledge; visualize your success, then celebrate all of your efforts, big and small. When you truly love and accept yourself...YOUR LIFE WILL WORK!
I am truly honored to be CoFounder of TRIUNE WELLNESS. I hope to see you at Triune this year. I wish you all the very best—in Body-Mind-Spirit!

Feeling Chilly? Think Hot Stone Massage

2009-12-21T14:10:00.000-08:00

Hydrostone Therapy

What is it? It is a healing therapy that is thousands of years old. This art of physical and spiritual balancing is a type of massage using heated basalt stones and cold marble stones depending on the needs of the client. It has gained a lot of popularity in massage therapy in recent years and with good reason. The stones are a gift and tool from nature that can be used to enhance the massage experience and bring a whole new dimension to the work of the therapist for the client to enjoy. The stones have a wonderful presence and energy that is in constant contact with the client's body and have a very nurturing sensation associated with them.

Benefits of Heated Stones

* Continuous heat therapy
* Increased local tissue metabolism
* Increased relief in stressed muscles
* Increased pliability of connective tissues
* Improved detoxification
* Increased lymphatic drainage

A sense of soothing that is associated with heat and warmth is a result of vasodilatation (increased blood flow); therefore many clients may desire this type of treatment for pain.

Conditions indicated for Hot Stone treatment

* Muscular tension and spasm
* Decreased range of motion
* Contracture
* Arthritis or other acute inflammations
* Wound healing
* Frostbite (with Dr.'s permission)
* Joint stiffness
* Chronic tension

Benefits of cold/cool stones

* Anesthetic effects
* Decreased edema
* Decreased stretch reflex
* Relax contracted muscles
* Decrease local blood flow and tissue metabolism

The application of cold to the body produces vasoconstriction (decreased blood flow) followed by vasodilatation. Cold therapy is the ideal treatment modality for acute injuries.

Conditions indicated for Cold Stone treatment

* Most acute or chronic inflammations
* Toothache
* Sunburn
* Bruises
* Edema
* Insect bites
* Menstrual cramps
* Acute sprains, strains or tears

Conditions that benefit from both Hot/ Cold Hydrostone Therapy

* Muscle tension
* Headache (cold stones are usually preferred)
* Atrophied muscles
* Overstimulation or inability to relax
* Pain (if underlying cause is known)

Hydrostone therapy may not be for you if you are experiencing these conditions

* Heart disease of cardiovascular conditions
* Peripheral vascular disease
* Severe diabetes
* Acute or chronic asthma
* Peripheral neuropathies or spinal cord injuries
* Pregnancy (room temperature stones or warmer are only used over extremities)
* Chronic fatigue

Clientele Testimonies
…a sensation of warmth glides over and through my body slowly melting away tensions of a lifetime.

…the therapeutic effects were incredible. My shoulder never felt so relaxed and mobile as after a hot and cold stone therapy session.

…I loved it! The integration of hands and warm river rocks gave me a whole new perspective to the word relaxation.

…the effects of this massage were so profound. They transcended both the physical and spiritual levels of my being.

'Tis the Season!

2009-12-08T10:47:00.000-08:00

"WINTER" WORDS OF WISDOM
by TRIUNE'S Nutritional HealthMentor-Shannon Winter!

The winter season is upon us, and so are the holidays. As the days grow shorter, there is not as much optimal sun time
(and we just set our "clocks" back an hour!) What affect do shorter days have on our bodies...maybe just a bit of mayhem!
How do we stay on track this holiday season and find our balance?
Whenever possible, get outside. Lack of sun can be depressing; we need the sun! Open a door or window and feel the direct light of the sun (sans sunscreen), and not through a window pane or door glass. Do this for at least 10 to 20 minutes every day. Using sunscreen will prevent you from absorbing the Vitamin D, and sunshine through glass will actually deplete you of Vitamin D. Nature walking, whether city or suburbs, will give you a healthy dose of the essential D vitamin your body craves, and is also a great stress reliever.
During the next few months, it will be beneficial to supplement with vitamin D3 - 5000 i.u. it has been proven to reduce the risk of getting colds and flu, and helps with depression (known as S.A.D. - Seasonal Affective Disorder).
Deep breathing is another great stress buster. Simply taking a long comfortable breath in through your nose and out 5 times can relax your heart rate and give you a wonderful sense of well being.
Be sure to get adequate sleep. Keeping our bodies on a time schedule is imperative, especially when overstressed from holiday demands. When we move the clock back, it disrupts our circadian rhythm. The best quality sleep is between 10pm and 3am for optimal health. To get back on track, go to bed between 10:00pm -11:00pm, and shoot for 8 hours of slumber.
Lastly, prepare for the holiday season and FOOD related stress! It is getting dark outside earlier, and along with wearing more clothing and celebrating, it can lead us to overeat. Indulging once in a while is healthy: overdoing indulgence is another story. Here are a few secrets to overcome the urge to splurge!
Drink a full glass of room temperature water BEFORE the great fall, (pun intended). This will help slow you down and will fill you up. We don't drink enough water in the fall and winter because we mistakenly believe that if we are not sweating there isn't a need. It is quite the contrary; your body still needs at least eight- 8oz glasses of water every day!
Some additional helpful strategies:

Use a small saucer plate for food. Tell yourself that you can always go back for more if you are still hungry.
Taste buds are satisfied after three bites of a tasty treat, so go with the rule, three bites and walk away.
Whether you are in your home or visiting family, bring along Young Living Peppermint Essential Oil (we carry it at TRIUNE J It is a festive scent that will interfere with the "goody transmitters" in your brain! You will be less likely to go for the sweet stuff if you smell this scent. You can also try just popping a mint in your mouth!
Last but not least, sit down, slow down and enjoy your meal. There's a saying, chew your liquids and drink your solids. Chew, chew, and chew some more. Put your fork and knife down with each bite, only picking them back up when you have finished swallowing. Don't talk while you are chewing, and don't drink while you are eating. The process of chewing along with the saliva in your mouth help to break down and digest the food to provide you with all of the nutrients your body needs. Remember, it takes the brain 20 minutes to know that we are full, so if we are eating more slowly, we will receive that signal before we have ingested way more food than our body really needs to be satisfied!
A final note: The best stress reliever is a BIG LOVING HUG!! Give one and GET ONE J
Happy Holidays! Stay tuned for my recovery letter for those of us who fall off of the wagon and need help to recuperate from the holidays.
Cheers!

Give the Gift of Triune Wellness

2009-11-30T14:34:00.000-08:00

This year give the GIFT of HEALTH at Triune WELLNESS! What better way to say you care? Give a gift card for good health!
Triune Gift Cards can be issued for specific wellness services or choose a dollar amount. We also have gift bags and tissue paper to make your wellness gift look beautiful!

What options are available for Gift Card redemptions?

Wellness Products - Natural and organic supplements, chiropractic pillows, and homeopathic pain remedies, to keep immunity strong during the stressful holiday season, and to make it through the cold and flu season!
Massage Therapy - Reduce stress from the holidays; to encourage others you care about to take time for themselves; to build immunity by improving circulation to cells and muscle tissue. Massage Packages make a great holiday present!
Personal Training - Be well prepared in advance for the upcoming spring/summer season after so many holiday food related events. Don't wait until spring...start now!
Yoga (Private Sessions and Classes) - Keep your body and mind fluid; go inward during the colder weather to find yourself; better handle stress from the holidays
Chiropractic Care - Maintain musculoskeletal alignment to benefit your nervous system and neuro-muscular health; build immunity; absorb nutrients more efficiently, oxygenate and circulate to maintain optimum health and longevity
Hydrotherapy - Detoxify from holiday junk food like mashed potatoes and candy canes; stress and pain management
Nutrition Counseling - Manage holiday overeating, out of control cravings, stabalize moods around the holidays that contribute to poor food choices
Acupuncture - Restore balance and harmony to the body, mind and spirit by promoting the flow of subtle energy or Qi; heal digestive disorders, headaches and many symptoms resulting from poor lifestyle
Stress Management - Learn mindfulness meditation, conscious breathing, and strategies for coping with the myriad of demands in our fast paced world
Coaching - Life empowerment coaching with Dr. Sherri Edelman! Learn to use your mighty mind to manifest abundance, reduce negativity, live as who you truly are, and experience the relationships that you have always wanted.

Why fight the crowds at the mall? TRIUNE GIFT CARDS are available now!
You can order your holiday Gift Cards on our Triune Website, purchase them at our front desk,or call and we will mail them directly!

Triune Chiropractic, Counseling & Wellness, LLC
325 Cherry Street Philadelphia, PA 19106
T: 215 627 6279
WWW.TRI-UNE.COM

Be A Fan of Triune on Facebook!!!

2009-11-27T14:27:00.000-08:00

New Chapter Supplement: Immunity Take Care

2009-11-12T11:30:00.000-08:00

New Chapter Blockade is now Immunity Take Care 30 Lozenges with ViraBLOC

*Blocks viruses from entering human cells
*Works to target and block viruses before they multiply
*Begins working in minutes ... not hours!

Blockade Review Article by Taryn Forrelli, ND

Immunity Take Care, with the exclusive extract, ViraBloc, is the first all-herbal, natural therapeutic that acts to block viruses from entering human cells therefore preventing them from replicating.

The bioactives in Immunity Take Care actually bind themselves to viruses, coat the viruses, and block their ability to attach to and enter human cells.

In-vitro, laboratory studies of this patent-pending extract have demonstrated up to a 100% success rate in inhibiting the entry of enveloped viruses (like influenza).

Dissolves Fast - Acts Fast
Because Immunity Take Care is a fast dissolving, great tasting, all natural lozenge that you hold under your tongue, it enters and starts working in your bloodstream in minutes, not hours... unlike anti-virals whose primary delivery mechanism has to work through the GI tract (stomach lining).

How Blockade now Immunity Take Care Works
A virus is much smaller than a human cell, but despite its small size can be very powerful, especially when allowed to replicate. When a virus gets into the nose, lungs or mouth it targets particular cells in the body and attaches to them in very specific ways. Once inside the cell, the virus multiplies rapidly to make copies of itself. These newly copied viruses escape the cell and enter the bloodstream to find even more cells to attach to.

The bioactive molecules in Immunity Take Care seek out viruses, bind to them, and create a coating around them. This coating is like a fence around the virus that blocks its ability to attach to and enter cells.

How Blockade now Immunity Take Care is Different
Acts Before the Virus Can Attack
Unlike antivirals that begin to work after viruses have begun multiplying, Immunity Take Care works to target and block viruses before they can replicate.

Complete Herbal Bioactive Chemistries
Immunity Take Care is not a synthetic chemical isolate. Immunity Take Care is a 100% Herbal Virus Blocker that provides the full range of bioactive chemistries of the natural herbal source, thanks to the combination of supercritical extraction and a breakthrough technology for validating potency, called DART (Direct Analysis in Real-Time). While other commercially available natural products contain fewer than 150 components, Immunity Take Care contains over 1,000 natural chemistries and the key bioactives in each dose.

Verified Potency & Bioactives
Using a scientific breakthrough called DART, Immunity Take Care is guaranteed to have the same potency from dose-to-dose, without the pill-to-pill variation common in natural herbal therapeutics.

Suggested Usage
To help maintain healthy immune system cells and protect against enveloped viruses, take one lozenge daily or two daily for enhanced defense.

Chiropractic for Immunity

2009-11-12T11:13:00.000-08:00

by Jeffrey Sklar, D.C.

The importance of chiropractic in its application to the family as a whole is paramount this day and age. With so much focus on antibiotics, drug resistant strains of bacteria, and H1N1, we are being driven to find new ways to treat our loved ones in a noninvasive, non-toxic approach. Additionally, with so many types of over the counter and prescription drugs for symptom relief from sneezing to joint pain, it should not be forgotten that the human body and condition has survived throughout time (prior to the advent of pharmaceutical companies and mass advertising).
Thomas Edison is quoted as saying "The doctor of the future will give no medicine, but will interest his patients in the care of human frame, and in the cause and prevention of disease."
From the time of birth, a body begins to experience many types of trauma some greater than others. Different degrees of wear and tear are a natural part of the process. Many chiropractors like to reduce this wear and tear with chiropractic adjustments soon after a child is born. The reasoning is that infants get their necks twisted or subluxated coming out of the birth canal and then continue to experience trauma over the next few weeks as they adjust to their new world. Life is very different outside the womb with inoculations and other challenges the body must face in the first few weeks of life and into a vast world of physical and emotional stresses.
Chiropractors believe that the body has an innate ability to heal itself as long as the central nervous system in unimpeded. Spinal subluxations or spinal misalignments can cause this encroachment in the nervous system, thus leaving a person susceptible to a simple muscular skeletal injury to something more systemic like asthma. Chiropractors frequently find that their younger patients that get regular care experience relief from chronic ear infections, colic and reflux. Additionally, they find that older patients that treat with chiropractic suffer from fewer colds, sinus and headache problems, digestion troubles, and muscular and skeletal concerns. Finally, a seemingly added benefit that many patients report is an overall sense of increased vigor, vitalty and feeling of wellness. Chiropractic is not something to be overlooked as possibility to treat the "human frame". More importantly, it is an approach to healthcare that should be looked into to optimize the health of the entire family. Remember, it is easier to stay well then to get better.

Wanted: An End to Back Pain

2009-08-19T14:54:00.000-07:00

4 Ways to Prevent an All-Too-Common Condition
By Kevin Wong, DC
www.toyourhealth.com

When was the last time you or someone you know suffered an episode of back pain? Chances are it wasn't that long ago. It might have forced you to miss work, take painkillers, anti-inflammatories or other medication, or just deal with the pain longer than you wanted to. Wouldn't it be wonderful to do some simple things to try and prevent back pain from happening in the first place? Here are a few easy ones to get you started.
In the new millennium, the health care pendulum has swung from treating symptoms toward prevention. It is a way of thinking that is analogous to going to the dentist for your six-month check-up or taking your car in for regularly scheduled maintenance - you avoid problems before they start, rather than waiting for something to happen and then "dealing with it." By that time, your car may be in the junk yard and you may be relegated to long-term medication or even surgery.
Back pain is the perfect example of a symptom too many people treat instead of preventing, and the consequences are staggering. It is the most frequent cause of activity limitation in people younger than 45 years old. Approximately one quarter of U.S. adults reported having low back pain lasting at least one whole day in the past three months and 7.6 percent reported at least one episode of severe acute low back pain within a one-year period. Low back pain is also very costly: Approximately 5 percent of people with back pain disability account for 75 percent of the costs associated with low back pain. Americans spend at least $50 billion per year on back pain - and that's just what gets reported.
With all that said, how are you going to prevent back pain? Here are four things you can start doing today to reduce your risk of suffering back pain and its costly (physically, emotionally and financially) consequences Read More
1. Get Adjusted by Your Chiropractor
Your muscles, bones and ligaments are stressed continuously by normal daily activities: driving, sitting at the computer, lifting your kids, doing exercise and countless other things. These little stresses add up over time and misalign the joints of your spine, arms and legs. The misalignments can then lead to muscle tightness, spasms, joint stiffness and pain. Although chiropractors commonly see patients who are in pain, getting spinal tune-ups when you are feeling "fine" will keep you feeling fine. Adjustments will put the bones and joints into healthier positions, which will also help muscle tone.
Generally, if you get adjusted while you're in pain, it will take longer to heal, whereas if you get regular or maintenance adjustments, you can avoid terrible episodes of pain before they even start. That's because keeping the spinal and extremity joints in good alignment will help your nervous system and immune systems function at their best. Even when you think you are feeling good, chiropractors can make sure you stay that way.

2. Practice Proper Ergonomics
Think safety: When you make your everyday activities safe to perform, it will help reduce the undue stress on your body.

This includes having your computer work stations at home and at your office set up properly for your body. Generally speaking, the keyboard height should be the same height as when your arms are comfortably at your side with the elbows bent. The mouse should also be close to your dominant wrist while your arms are at your sides.
Avoid poor posture: Whenever you sit, it is safest to sit on a full-back chair with plenty of support. Crossing the ankles is fine, but do not cross your legs. This puts tremendous pressure on the lower back, contributing to back pain. Also, if you are experiencing low back pain, it's a good idea not to sit on the couch or sofa, since they are typically too soft and unsupportive for the low back.
Lift properly: When lifting items, use the legs and the trunk of the body rather than the arms. Always bring objects closer to your abdomen or chest, as that is the center of gravity and support for most people. Try to avoid bending the back while you lift.
Sleep well: The most supportive position for the body during sleep is on your back with a pillow under your knees. The next best position is on your side with a pillow between your knees and your head on a pillow that is thick enough to span the distance of your neck to the shoulders. A neck pillow that is too thin will kink the neck and could lead to neck and upper back pain down the road.

3. Exercise Regularly
We all know how important it is to participate in some type of regular exercise. Some of you already do that. Whether it be walking, playing sports or going to the gym, make sure you set up a program that keeps you consistent. Exercise helps the human body in so many ways, but one of the most important aspects involves stretching and strengthening of your back muscles. Often these muscles are referred to as core muscles of the body because they are located very close to the spine.
The core muscles help move and protect your spine when it is stressed or strained. By keeping them flexible and toned, you prevent pain and injuries from happening. When you are developing an exercise plan, talk to your doctor for ideas on what areas of the body you should specifically focus on to get maximum results, both in terms of overall fitness and protecting the back from injury.

4. Avoid Unhealthy Lifestyle Habits
Stress. Emotional stress can cause muscle tension, which can lead to back pain (it also can lead to heart problems, chemical imbalances, an inability to sleep and a host of other bad things).

It's always hard to maintain balance in your life between work, family and play, but it goes a long way toward helping your emotional stress.
Reducing stress can be as simple as scheduling some quiet time to be alone, doing yoga or meditation, taking a bath or just sitting and doing breathing exercises. Whatever activity you find relaxing or energizing, take time to do it. Down time allows you to unplug from the world and get grounded. It also allows your body to reset itself so you can deal with the next crisis or problem that's sure to arise.
Poor nutrition. Watching what you eat is another important factor to consider, because excess weight literally "weighs you down," which can contribute to back pain. Quite simply, losing excess weight in a healthy manner will take pressure off your lower back and reduce stress on the vertebrae.
It is truly amazing that our society is now making an active transition from listening to symptoms or pain to preventative health care. Now is the time for you to be able to take a more active role in deciding how your future health will play out. Armed with the tips discussed above, you can make changes now that will help your back and your overall well-being for years to come. The power of health is in your hands.
________________________________________
The Back Pain Epidemic
Back pain has become an epidemic in our modern society - up to 85 percent of all people will experience back pain at some time in their life, and it is the fifth most common reason for all physician visits in the United States. According to the statistics, if you're in a room with three other people, one of you has suffered low back pain for an entire day or more in the previous three months and only one of you (if they're lucky) will avoid suffering back pain at some point in their lifetime.

Healthy Eating on the Go

2009-08-19T12:39:00.000-07:00

Strategies for ensuring balanced nutrition in a fast-food, processed world.
By Sara Tiner
www.toyourhealth.com

We all know eating right can help us stay healthy and live longer. But it's been a busy day. You're beat. How can you get a healthy dinner on the table fast? You could hit the drive-thru and pick up food for the whole family, or stop by the grocery store for a frozen pizza or a prepackaged dinner. Sure, these might be the fastest options, but are they the healthiest? It may depend on what you choose and how often you choose it. Believe it or not, you can eat a balanced, healthy diet even when you're on the go - if you're willing to make your health a priority.

Unhealthy Choices
We all know unhealthy food generally contains a lot of added fat, sodium (salt), sugar, or chemicals. It's also tasty, cheap, and easy to get. In fact it's everywhere: at eye level in the supermarket, right around the corner, and even delivered piping hot to your door. The processed food industry knows we're busy and need convenient food options, and that these foods can be great in a pinch. Unfortunately, as we get busier, these products show up more frequently in our diet. Because processed food often contains a lot of unhealthy ingredients, we can end up eating in an unhealthy way.
One example of this is fast food. These restaurants specialize in inexpensive food that can be pretty unhealthy if we eat it too often. For example, a standard McDonald's Big Mac value meal (burger, fries, and a soft drink) is a whopping 1,130 calories, all for under $5. With a diet soda, the total dips a bit, but only to 920 calories. Either way, in one meal, we're eating about half our recommended daily calorie intake.
Additionally, serving size has increased dramatically over the years. Today's average cheeseburger is roughly 230 calories larger than a cheeseburger made 20 years ago. Because we're also more sedentary than our predecessors, these added calories are a big factor in our growing waistlines.
Fast food isn't the only culprit, though. Processed food manufacturers have muddied the waters by making health claims for a single item in their product, such as saying it contains all the calcium or fiber you'll need for the day. However, a product with one enhanced nutrient is often not as healthy as less processed, more balanced alternatives. In fact, the benefit we get from eating these types of processed foods (with that single beneficial ingredient) may be diluted by all the other ingredients that aren't healthy.
Making Health a Priority
Making healthy food choices is a compromise between our busy lifestyles and our health. We can do it if we make small but meaningful changes in the foods we select. These targeted changes can improve our overall nutrition without a huge cost in time or money.

Truly healthy options do exist, and some of them are convenient, but we may need to develop a new set of taste buds (or retrain the old ones) in order to enjoy them.

Take white bread for example. It starts off as whole grains but has many of its original (healthy) parts removed to make it white and soft. Then the bread is chemically enriched with just a few vitamins and minerals. Confusing, right? Why not skip the rigmarole and choose whole-wheat bread? It will feed your body with whole nutrition, which is just what your body needs. Other whole foods, like peaches or nuts, will be better fuel for your body than a processed snack.

What Can You Do?
• Check your supermarket for a salad bar. If you're running in for a frozen pizza, you can put together a salad so you don't fill up on pizza. If the salad bar is too expensive, a cheaper option may be to grab a bag of prewashed spinach for a simple salad.

• If you love ice cream, think of picking up frozen yogurt or sorbet instead. The latter choices generally have less calories and fat, and some may have less sugar, too.

Healthy Substitutions: Eat This, Not That

• At the drive-thru, stay away from value meals. You can save a lot of calories and improve your health by replacing a high-fat, high-sodium food like French fries with the carrot sticks you have with you, or another side, like apple slices. Also, think about choosing water instead of a soda. It will save you calories and it might save you money.
At home, eating healthy is easier if unhealthy foods aren't available. So instead of chips, think about adding a dash of sea salt to your cucumbers. It's a great way to soothe a salty/crunchy craving instead of breaking out the chips. If you're craving something sweet, try munching on some berries instead of a cookie.

Planning Ahead
Everyone has a day or week that suddenly fills up, but we often know when we'll be particularly busy at least a little bit beforehand. Plan ahead for when you know making a time-intensive meal won't be an option. You could make an extra batch soup or chili and freeze it. If you have a block of time, think about preparing fruits or vegetables and storing them in handy containers. Then when you're rushing to prepare a snack or dinner, the hard part will already be done. Also consider investing in a rice cooker, a vegetable steamer or a slow cooker. These kitchen tools can take over while you're busy doing something else.
Another way to fill the nutritional gaps in your daily diet is to take supplements. Whole-food multivitamins or nutrient replacements, like fish oil or calcium, can help you reach your health goals.
Some supplements are specifically designed for adults, children, men or women. Different people need different types of support, so check with your health care professional to see what will work best for you and your family.
Finally, one very important change you can make is to pack your child's lunch. Teaching healthy eating patterns sets children on a lifetime path of nutritional health. Prepared food producers know this; it's why they often target young children - to get them hooked for a lifetime. Also, while school lunch programs are incredibly important in meeting the needs of many children, they may not offer good meal choices. Making your child's lunch (and your own, while you're at it) does require more time and planning, but as it becomes a habit the benefit will outweigh your time spent. Aim for a balanced lunch of whole grains, fruit, vegetables, low-fat dairy and lean protein. Your child may not go for all those options at first, but every little bit helps, and you'll be planting seeds for their future good health.

Every Little Bit Helps
Eating healthy is not always easy. Healthy options can be hard to find, hard to finance and hard to introduce into your family's diet. Trying to make healthy changes can seem overwhelming. The key point to remember is that every little bit helps. If you can't eliminate convenience food, make healthier choices in where and what type of food you eat (for example, baked vs. fried). Making gradual changes will give you time to develop new tastes and help you better understand what choices work best for your family. When you invest time now, you'll soon start to notice huge rewards.
________________________________________

Shopping Solutions
At the supermarket, remember to:
• Stop by the salad bar to throw together a quick salad.
• Buy some pre-cut fruit or vegetables for lunch and snack time.
• Pick up frozen fruit to have on hand for cereal or smoothies.
• Skip the chips and buy a variety of nuts to crunch on.
• Put the ice cream back and choose frozen yogurt, sorbet, or a fruit smoothie as a treat.
• Avoid trans fats or partially hydrogenated oils (found in things like restaurant foods, snack foods, vegetableshortening, and most crackers).
• Avoid high-fructose corn syrup (found in some sodas, juice drinks, condiments, and many other processed foods).

Medicus Diagnostic Testing

2009-07-21T12:37:00.001-07:00

At Triune, getting positive results from treatment is of utmost importance to us. An accurate and timely diagnosis is integral to getting you back on track to good health. The fact is, certain important information can be gathered from specialized testing that is not available through physical examination alone. This is why we offer various types of diagnostic testing at our clinic.

We see a variety of cases in our office. Obviously we treat a lot of low back pain, neck pain, herniated discs and pinched nerve patients. We also see a lot of patients who suffer from carpal tunnel syndrome, arm, leg or wrist pain, numbness and migraine headaches. Diagnostic testing helps us distinguish whether or not your pinched nerves are becoming damaged. It also helps us tell whether your leg pain is coming from a pinched nerve or a blocked artery in the leg.

Vascular Testing
Arteries and veins in the legs, arms, and neck can be tested using non-invasive (no needles) and ultrasound imaging technology to measure blood flow and blood pressure. No dyes or x-rays are necessary for this painless testing. Vascular testing helps to accurately document the presence, location and severity of disease within the vascular system. Abnormal blood flow is a significant threat to many individuals and this type of testing is a useful tool in diagnosis.
Numbness, resting pain, pain in your limbs, swelling in your limbs or coldness in your arms, legs, hands or feet may indicate a reason to have vascular ultrasound testing performed. You may also need it if you have a history of smoking or heart disease in your family. You should get vascular testing every few years to make sure your blood vessels aren’t clogging.

Studies using vascular testing can help to prevent serious problems like stroke and heart problems through early detection. These specialized studies use computer analysis monitoring blood pressure in various locations, while using ultrasonic technology to gauge blood flow. Simply sit back and relax; the tests are completely painless, although you may feel some pressure while you are being monitored.

Neurological Testing
Neurological testing is an important procedure of diagnosing disorders and health in the nerves, muscles, spinal cord and the brain. Neurological testing measures the speed and intensity of the electrical signals that travel along the nerve pathways; and can detect abnormalities that can be the signal of serious problems.

We offer non-invasive (needle-less) testing for your comfort and convenience. A tiny electrical pulse stimulates the nerve by surface electrodes. Specialized computer monitoring analyzes the data received and records measurements for later interpretation by our neurologist. The test feels like a slight tingling sensation for a small duration of time. The technologists are highly trained to minimize any type of discomfort.
This type of testing is used on patients who have back or neck pain, radiating pain, arm or leg pain, numbness, weakness or tingling. We also offer similar testing on the auditory and visual pathways in the brain for patients who suffer with headaches, dizziness, blurred vision, migraines or hearing loss. This will give us an idea of what is going on intracranially.

After these types of tests, you can immediately go back to your normal activities (unless you are told otherwise by Dr Sklar). There are no side effects to any of these specific tests. We generally get the results back within 3 to 4 business days and we will explain them to you in depth and plan out a course of treatment. Our office will check your insurance plan to make sure that you have coverage for the testing.
If you have any of these symptoms: low back pain, neck pain, resting pain, dizziness, memory loss, leg cramps, hearing loss or any of the symptoms/conditions, pain that radiates into your arms or legs, numbness, weakness, tingling, headaches, please notify Dr Sklar immediately so that he can order the appropriate medically necessary diagnostics.

Diagnostic Ultrasound

Medical diagnostic ultrasound has been in existence for well over 40 years. B-mode (brightness mode) has been developed for a two-dimensional representation differentiating soft tissue inflammation. All aspects of soft tissue injury, both in and surrounding the spine have been definitely examined with ultrasound and diagnosed with a high degree of specificity.

An ultrasound exam is a diagnostic test which uses high frequency sound waves to image the body. Ultrasound is used to image and evaluate soft tissue structures and major blood vessels. It can help Dr Sklar document soft tissue injures and identify signs of inflammation in facets, nerve roots, tendons, ligaments and muscles. The general principle of ultrasonography real-time imaging relies on the interaction of propagate sound waves with tissue interfaces in the body. When the directed pulse of sound waves encounters an interface between tissues of different acoustic impedance, reflection or refraction occurs: the sound waves reflected back to the transducer as recorded are then converted to images.

If you wish to discuss vascular testing, neurological testing, or ultrasound with Dr Sklar please call our office to set up a complementary examination or discuss the possibility of testing at your next chiropractic visit

HOW WE MAKE CHANGES

2009-06-19T12:32:00.000-07:00

by Cheryl Berkowitz, CHHC

We are creatures of habit. And though some of us embrace change, many of us tend to do things the way we’ve been doing them habitually for a long time. But every so often there comes a time when you know you have to do something differently, and you find you are ready (or at least resigned), willing and able. You may even be a little excited. You can envision your life with the change you want to make enacted. You are moving towards change with a healthy degree of surrender and the inklings of resolve.

But let’s be real. Making changes in our behavior usually doesn’t happen overnight. It happens one small step at a time. In fact, for most of us, change happens in stages and there are usually bumps in the road.

Since I work with people who frequently need to make changes for health reasons or because of food cravings and low energy, let’s explore the example of a woman needing to reduce or eliminate refined white sugar from her diet.

Initially, this woman may not realize, nor does she care, that she needs to eliminate sugar to stop her cravings for sugar, to regain her energy and stop being tossed about by her mood swings. Even if family members or friends make comments or suggestions, she may not be ready to take them in and has plenty of excuses to continue to ignore her problem.

Next, she may recognize that, indeed, she does have a problem with sugar and is considering possible ways of dealing with it. This stage may go on for some time - a month, six months, a year or years. But she is actively thinking about the change and internally preparing to deal with it. In this process, she may be thinking about the obstacles in her way to initiate the change. She determines this is not going to be easy! She’s not ready yet!

Eventually, she makes the decision to stop eating sugar. This is big. How will she do it? Who will she engage to help her? She reads about it on the Internet, talks to people, makes a list of the sugar in her diet. She thinks about how to substitute for it. She tries going one day without eating any sugar. Wow, that was hard! But she also feels encouraged and resolute. She makes an appointment with a nutrition counselor for guidance and support.

The day before her appointment, she eats a whole pint of Ben and Jerry’s Cherry Garcia in anticipation of deprivation. The next day she meets with the counselor who helps her understand the ways she can substitute healthier sources of sweets so she won’t experience deprivation during this transition, and other ways to balance her diet to reduce her cravings. They create a plan of action. They take into consideration the emotional components of her attachment to sweets and incorporate that awareness into her plan. Over the months, this support is invaluable.

She may fall off the wagon occasionally, unable to resist at a work event, or de-stressing at home with some cookies. She notices that if she eats sugar for a few days in a row, she feels tired, foggy, her energy is lower and thoughts and feelings are moodier. So, having gotten used to feeling really good most of the time, her resolve to stay sugar-free becomes more organic now, more grounded in her body and less in a thought process or a struggle with her habit. Now, it takes less and less effort and for the most part, she sticks to her program and gets off of sugar. Wahoo! Her energy and moods continue to improve steadily. She’s also learned some amazing things about herself in the process!

So where are you in your process of making changes? A lot of compassionate self-acceptance is very helpful in moving you towards and through the changes you may need to make for better health and well-being. Getting the right support is also key. And as sure as I’m sitting here writing this, you can do it!

Energetic Medicine

2009-06-18T14:34:00.000-07:00

Energetic medicine is a broad term for a variety of approaches that seek to improve health through means that enhance the energetic state of others. Born out of the awareness that the study of quantum physics has given us about the reality of energy as a force in the universe, energetic (or vibrational) medicine attempts to influence the fields of energy that have been determined to exist and measured around and through our bodies.

Some of the approaches in this area include:

* Aromatherapy
* Charismatic Healing
* Crystal and Mineral Therapies
* Hands-on healing
* Healing Touch
* Intercessory Prayer
* Light Therapy
* Music and Sound Therapies
* Reiki Therapy

Aspects of TCM (traditional Chinese medicine) and other Asian healing arts that are based on energetic medicine concepts (including the existence of qi), have not been proven by mechanistic Western scientific approaches. Energetic Medicine is also thought to play a role in Homeopathy.

Always consult your physician before beginning any exercise, health or nutritionally based program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise and /or nutritional prescription. If you experience any pain or difficulty with exercises, nutritional or dietary changes in your daily regimen stop and consult your healthcare provider.

source:http://www.nwhealth.edu/healthyU/liveNaturally/emed.html

Choose the Right Hiking Socks

2009-06-03T12:55:00.000-07:00

When you are hiking, wearing the right kind of socks is just as important as wearing good-fitting shoes or boots.

Select socks made of a synthetic fiber such as polyester or acrylic, or a blend of wool and synthetic fibers. Synthetic fibers will wick the moisture away from your feet and help keep your feet dry to avoid getting blisters. Silk also wicks moisture, but it is more durable as a blend with another fiber. Wool is breathable and durable and provides insulation even when wet. Merino wool now provides all the benefits of regular wool but is not itchy.

Avoid wearing cotton socks hiking, especially for longer hikes. Cotton retains moisture that can lead to blisters and fungal infections. Also, cotton is not a good insulator.

Select a sock that fits snug, but not tight. For hiking on more demanding trails or in cold weather, select a sock with more weight.

Some hikers prefer to wear a thin, synthetic liner sock under a heavier sock. Liners wick the moisture from your skin and keep your feet dry. The heavier sock provides cushioning and warmth.

For longer hikes, take along an extra pair or even two of socks to change into when your socks get too wet.

Another tip to help keep your feet comfortable when hiking—use regular cooking cornstarch as a foot powder.

Source: Wellness News You Can Use, National Wellness Institute, July 2005.

Always consult your physician before beginning any exercise, health or nutritionally based program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise and /or nutritional prescription. If you experience any pain or difficulty with exercises, nutritional or dietary changes in your daily regimen stop and consult your healthcare provider.

Guided imagery as an effective therapeutic technique: a brief review of its history and efficacy research

2009-05-24T08:17:00.000-07:00

Journal of Instructional Psychology , March, 2006 by Joe Utay, Megan Miller

Guided imagery is a flexible intervention whose efficacy has been indicated through a large body of research over many decades in counseling and allied fields. It has earned the right to be considered a research-based approach to helping. This article provides a brief introduction to the history of guided imagery and examples of selected research indicating its efficacy.

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Prepare to learn in an interesting way ... Some learning will be obvious and some may occur at a different level ... You are about to begin a journey back in time to meet researchers in the helping profession who will help you better understand the scientific validation for the use of guided imagery ... As you read this, you may or may not notice your rate of reading ... or rate of breathing ... As you continue feeling as relaxed and safe as you feel comfortable ... you might be curious about the topic, maybe excited, maybe you have healthy doubts too ... Whatever you are feeling about guided imagery is okay ... You are free at any time to pause to contemplate ... or move on to another article for any reason. Now better prepared, you can begin this brief primer on some history and selected research on therapeutic uses of guided imagery ...

Guided imagery was defined by Bresler and Rossman, co-founders of the Academy for Guided Imagery, as a, "range of techniques from simple visualization and direct imagery-based suggestion through metaphor and storytelling" (2003). It is not a new approach to helping but well established in Native American and other indigenous traditions; Hinduism, Judeo-Christian, and other religious traditions; and traditional Chinese medicine, to name a few historically-based uses. Though guided imagery is currently understood to be mainly an "alternative" or "complementary" therapeutic technique, it has been used in psychotherapy for over a century. So, though guided imagery has long been used in many religious and healing traditions, the focus of this review is limited to the past 100 years.

When writing on the history of guided imagery, Schoettle (1980) described many early 20th century examples of its use, starting with therapeutically working with daydreams. For example, Schoettle pointed out that Freud's psychoanalysis is based on the, "unraveling of the patient's fantasies, daydreams, and dreams" and, "continues to be a cornerstone in current analytical techniques" (p. 220). In the 1920s, Kretschmer and Desoille began using the daydream in therapy. Kretschmer referred to these inner visions as bildstreifendenken, or thinking in the form of a movie. Desoille referred to his therapeutic technique as the guided daydream (Schoettle, 1980).

Jacob Morena developed the therapeutic technique of psychodrama in the 1940s, in which trained participants, referred to as "auxiliary egos," playing key individuals in a person's life, re-enacted the patient's personal problems on stage. This can be now understood as a way of guiding the externalization of the client's internal imagery. In 1954, Hans Carl Leuner developed a technique he called experimentelles katathymes bilderleben, or experimentally introduced cathathymic imagery, and further developed psychodrama, which he called Symboldrama psychotherapy or guided affective imagery. William Swartley introduced Leuner's technique in the United States in 1965 as a diagnostic tool, calling it initiated symbol projection (Schoettle, 1980).

In the late 1960s, Joseph Wolpe introduced several imagery-related techniques in behavior-modification therapy: systematic desensitization, aversive-imagery methods, symbolic-modeling techniques and implosive therapy. Since that time there have been many advocates of guided imagery including the Simontons, Achterberg, Klapish, Lawlis, Oyle, Bresler, and Rossman (Schoettle, 1980).

Efficacy Research.

Not a lot is written on why guided imagery is often helpful. According to Nightningale (1998), guided imagery helps clients connect with their internal cognitive, affective, and somatic resources. The goal is not to provide new-and-improved images for the client, but to facilitate awareness of the imagery that already exists and guide clients to work with this imagery for their own needs (Nightingale, 1998). Regardless of explanation, it certainly has many champions in diverse areas. Guided imagery can be used to learn and rehearse skills, more effectively problem solve through visualizing possible outcomes of different alternatives, and increase creativity and imagination. It has also been shown to affect physiological processes. As described in the remainder of this section, in addition to its use in counseling, guided imagery has also been used with very positive results in sports training, rehabilitative medicine, and healthcare.

Guided imagery has been used increasingly by healthcare providers in the medical field with impressive results. This is particularly true with Cancer patients but also with patients who have other medical concerns such as stroke or recurrent abdominal pain. For example, Walker, Walker, Ogston, Heys, Ah-See, Miller, Hutcheon, Sarkar, and Eremin (1999) compared two groups of Cancer patients. One group received relaxation therapy and the other received relaxation therapy with peaceful imagery. Women in the peaceful imagery group were, "more relaxed and easy going, had fewer psychological symptoms and had a higher self-rated quality of life during chemotherapy" (p. 267). These women also had, "enhanced lymphokine-activated killer cytotoxicity, higher numbers of activated T-cells and reduced blood levels of tumour necrosis factor" (p. 267). In other words, they seemed to be healthier than the group without peaceful imagery.

Always consult your physician before beginning any exercise, health or nutritionally based program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise and /or nutritional prescription. If you experience any pain or difficulty with exercises, nutritional or dietary changes in your daily regimen stop and consult your healthcare provider.

Calorie to Calorie, Cardio vs. Weight Training?

2009-05-19T07:51:00.000-07:00

by Carol Cowden

One of the hottest topics in fitness today is what exercise will burn more fat and drop more inches cardio or weight training. I know what you are thinking right now obviously cardio burns more calories and without a doubt you are absolutely, Wrong! Calorie to calorie, pound to pound weight training will burn more calories and drop more inches than cardio.
How many of you have spent countless days and hours on the elliptical, treadmill and bike and do very little to no weight or resistance training? Have you seen progress or have you hit a plateau and does it seem like no matter how hard you work you can't seem to drop anything. I guarantee that you personally know someone who has been taking an aerobics class or spin class for over a year and they look exactly the same as they did when they began. They have probably even said to you, "I don't understand it; all this hopping around for an hour, three times a week and nothing is changing!" All they need to do is start lifting weights and they will have greater success. (Please don't sick your aerobics instructor on me.)
In truth, drop your cardio in half then double the time you are spending on the weight room floor and I guarantee you that you will begin to see a transformation almost immediately. During cardiovascular activity we burn calories as we are walking, running or on the elliptical but as soon as we step off our bodies return to normal metabolic rate fairly quickly. With weight training however when we walk out of the gym we are still burning calories at a high rate because it skyrockets our metabolic spike for an hour or two after a workout and continues to stay eleveated for 24-48 hours after! This is becuase our bodies are trying hard to help our muscles recover. Without building muscle you will have a harder time burning body fat, our body fat is only burned in the muscle. The more lean body mass we have (aka muscle) the more calories our bodies burn, even at rest! For example one pound of fat burns about 5 calories a day compared to one pound of muscle which can burn about 50 calories a day. Think of our muscles as a fireplace. The more we weight train and strengthen our muscles the hotter our fireplace will burn, the hotter it burns the more body fat disappears and the closer we get to reaching our goals!
For anyone that is looking to lose weight, sculpt your body, fit into that new dress, or just feel better about your image you may want to think about switching your exercise program to contain more weight training. Results are quicker and more visible. The results will stick by building more lean body mass and eliminating our percentage of body fat!
If I had to recommend one activity a day I would absolutely choose weight training. It can help you reach all of your health and fitness goals while toning, tightening, strengthening and even giving you a cardiovascular workout. It is the best of both worlds. If you ask me you are killing two birds with one stone!

You Can Get Happy

2009-05-14T20:38:00.000-07:00

“Researchers have found that no matter what happens to you in life, you tend to return to a fixed range of happiness. Like your weight set-point, which keeps the scale hovering around the same number, your happiness set-point will remain the same unless you make a concerted effort to change it.” ~ Marci Shimoff from Happy for No Reason

Did you know we all have a happiness set-point? Fascinating stuff that researchers are discovering.

As Marci says: “In fact, there was a famous study conducted that tracked people who’d won the lottery--what many people think of as the ticket to the magic kingdom of joy. Within a year, these lucky winners returned to approximately the same level of happiness they’d experienced before their windfall. Surprisingly, the same was true for people who became paraplegic. Within a year or so of being disabled, they also returned to their original happiness level.”

You can think of your set-point like a thermostat. If it gets a little warmer in your house (i.e., you get a little happier!) the thermostat will bring your house/you down to the set-point. And, if it gets a little too cold, it’ll bring you up.

Researchers posit that 50% of our set-point comes from genetics while 10% is determined by our circumstances (like our job, marital status, wealth). “The other 40 percent is determined by our habitual thoughts, feelings, words and actions. This is why it’s possible to raise your happiness set-point. In the same way you’d crank up the thermostat to get comfortable on a chilly day, you actually have the power to re-program your happiness set-point to a higher level of peace and well-being.”

So, the good news is that we can CHANGE our set-point. Of course, that doesn’t (usually) happen with a snap of our fingers. It takes diligent, patient and persistent practice.

All that leads to the most important questions: How’s your practice?!? Are you making a *concerted* effort to change it?!?

Dr. Joe Ierano

Anatomy of a Shoe

2009-05-08T09:24:00.000-07:00

Footwear is designed to protect your feet from injury, not to create it. However, improperly fitting shoes, whether they are too narrow, too short, or too large can cause discomfort, injury, and even permanent deformities. Although knowing the components of a proper fit are important, it’s also important to understand how these components reflect the anatomy of a shoe.

Your shoes should start with durable construction so your feet are adequately protected. They should conform to the shape of your feet; your feet should not be forced to conform to the contours of a shoe. Therefore, understanding the basic structure of shoes along with more specific considerations is critical to getting your feet the protection they need.

Structure of a Basic Shoe:

The following is a description of the basic anatomy of a shoe.

* Toe box - the very tip of the shoe that provides space for your toes. The toe box can be either rounded or pointed; these designs determine the amount of space allowed for your toes.
* Vamp - the upper, middle section of a shoe where the laces are typically found, although Velcro can sometimes take the place of laces.
* Insole and Outsole - the insole is inside of the shoe; the outsole contacts the ground. The softer the sole, the greater the shoe’s ability to absorb shock.
* Heel - the bottom area at the rear of the shoe that provides proper elevation. More pressure is put on your foot with a higher heel.
* The last section of a shoe is the area that curves in slightly to conform to the average foot shape, allowing you to decipher from the right and the left shoe.

Structure of Men’s Shoes:

The following are some characteristics specific to men’s shoes:

* Roomy Toe Box. The toe box usually has an appropriate amount of horizontal and vertical space along with a low heel (typically about half-an-inch-high).
* Hard or Soft Soles. Soles can be made of hard materials, such as leather, or soft materials such as crepe; however, softer soles tend to be more comfortable and will protect your feet and help keep them comfortable.

Structure of Work Shoes:

* Work shoes are available with varying characteristics dependent on the wearer’s occupation:
* Work boots are often made of thick leather with steel toe boxes that can be worn to protect your feet from injury.
* Boots are available with different levels of traction.

Structure of Women's Shoes:

The following are some considerations for women’s shoes:

* Low-heeled shoes (one inch or lower) with a wide toe box, are the best choice. They have a wide toe box that can support the front part of the foot.
* High-heeled, pointed-toe shoes can lead to numerous problems including discomfort or injury to the toes, ankles, knees, calves, and back .
* Most high-heeled shoes have a pointed, narrow front area that crowds and forces toes into an unnatural position.
* The higher the heel, the more stress and pressure is put on the ball of the foot and on the forefoot, causing further discomfort.
* Low-heeled shoes can also cause discomfort if they don’t fit well.

Structure of Athletic Shoes:

Since athletic shoes are meant for high levels of activity, they have some unique characteristics, including:

* Protects players from specific stresses encountered for a given sport. Variations in design, material and lacing characteristics are meant to protect your feet.
* Shoes are specific to each sport; the amount of cushioning and stability needed for different activities will determine the type of shoe recommended.
* Well-fitted shoes need to be comfortable; a good fit will reduce blisters and other skin conditions.

Source: The American Academy of Orthopaedic Surgeons.

Always consult your physician before beginning any exercise, health or nutritionally based program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise and /or nutritional prescription. If you experience any pain or difficulty with exercises, nutritional or dietary changes in your daily regimen stop and consult your healthcare provider

Get Color in Your Diet

2009-04-29T07:40:00.000-07:00

"What Color Is Your Diet?" provides a color guide to fruits and vegetables and their benefits, as well as recipes to encourage an increased intake of produce. Heber says that counting servings may not be adequate if you are missing out on one or more major color categories. Not all members of the fruit and vegetable group are alike.

They have unique properties that provide combinations of substances with unique effects on human biology. Therefore, simply eating five servings a day of fruits and vegetables will not guarantee that you are eating enough of the different substances needed to stimulate the metabolic pathways of genes in the different organs where fruits and vegetables have their beneficial effects.

The colors represent 25,000 chemicals that are beneficial. There is evidence that interaction between the colors provides benefits, so it's important to have a diverse diet and eat different foods. We normally eat three color groups on average in this country. Heber believes in evolutionary terms, man started out on a plant-based diet.

Fruits and vegetables are historically and biologically important. Our ancestors the hunter-gatherers ate over 800 varieties. The different colors represent families of compounds, and we have even selectively bred the colors we eat into an even narrower range. There are red carrots in India, we eat orange ones. There are 150 varieties of sweet peas, but only a few are available to us. We need to make an extra effort to eat many different foods to get the full range of benefits, he says

Heber groups produce into seven color categories:

Red Group
(tomatoes, can of V8 juice, pink grapefruit, watermelon)
These contain the carotenoid lycopene, which helps rid the body of free radicals that damage genes. Lycopene seems to protect against prostate cancer as well as heart and lung disease. Processed juices contain a lot of the beneficial ingredients. One glass of tomato juice gives you 50 percent of the recommended lycopene.

Yellow/Green Group
(spinach greens, collard greens, mustard greens, turnip greens, yellow corn, green peas, avocado, honeydew melon)
These are sources of the carotenoids lutein and zeaxanthin. These are believed to reduce the risk of cataracts and age-related macular degeneration. Lutein is a yellow-green substance that concentrates in the back of your eye. It may also reduce atherosclerosis.

Orange Group
(carrots, mangos, apricots, cantaloupes, pumpkin, acorn squash, winter squash, sweet potatoes)
These contain alpha carotene, which protects against cancer. They also contain beta-carotene, which the body converts to vitamin A.

It protects the skin against free-radical damage and helps repair damaged DNA. Beta-carotene is also good for night vision. It's important to note that these beneficial nutrients can be received from other foods, too. For instance vitamin is found in dairy products and meat. But it's not as beneficial because you get high calories and fat along with it.

Orange/Yellow Group
(pineapple, orange juice, oranges, tangerines, peaches, papayas, nectarines)
These contain beta cryptothanxin, which helps cells in the body communicate and may help prevent heart disease. Also, an orange contains 170 percent of the recommended daily vitamin C. It's interesting to note that the skin of an orange is high in a protective fat that has been found to kill cancer cells in humans and animals, which highlights the fact that two-thirds of all drugs come from the plant world.

Red/Purple Group
(beets, eggplant, purple grapes, red wine, grape juice, prunes, cranberries, blueberries, blackberries, strawberries, red apples)
These are loaded with powerful antioxidants called anthocyanins believed to protect against heart disease by preventing blood clots. They may also delay the aging of cells in the body. There is some evidence they may help delay the onset of Alzheimer's disease.

Green Group
(broccoli, brussels sprouts, cabbage, Chinese cabbage or bok choi, kale)
These contain the chemicals sulforaphane and isocyanate and they also contain indoles, all of which help ward off cancer by inhibiting carcinogens. It's a fact that ten percent of the population - like George Bush Sr. - doesn't like broccoli. But it is important in diets because of the beneficial chemicals it contains.

White/Green Group
(leeks, scallions, garlic, onions, celery, pears, white wine, endive, chives)
The onion family contains allicin, which has antitumor properties. Other foods in this group contain antioxidant flavonoids like quercetin and kaempferol.

Source:http://www.cbsnews.com/stories/2002/07/19/earlyshow/health/main515724.shtml

Always consult your physician before beginning any exercise, health or nutritionally based program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise and /or nutritional prescription. If you experience any pain or difficulty with exercises, nutritional or dietary changes in your daily regimen stop and consult your healthcare provider.

Ear Infections: How to Treat them Naturally

2009-04-22T07:40:00.000-07:00

Ear infections can often be treated with natural remedies, thus avoiding the need for certain medications and antibiotics. In addition to acupuncture and chiropractic treatments, certain homeopathic remedies have been commonly used to treat ear infections – from day one to more advanced stages.

Homeopathy is a 200-year-old system of medicine common in Europe and most of the world. This approach to health care uses natural remedies. For ear infections, a child with a pattern of ear infections is examined not just for the symptoms but as a whole person to stop the pattern. A child who has ear infections also likely has other physical problems and possibly some emotional issues. Each child is unique with his or her own personality and certain likes and dislikes. All of this information is considered to help a homeopathic doctor choose the right remedy that matches the whole pattern of symptoms.

Homeopathic Remedies:

Several homeopathic remedies are available for treating ear infections. Many homeopathic physicians suggest taking one dose and waiting for a response. If you see improvement, continue to wait and let the remedy work. If improvement slows or stops completely, you can take another dose. The required frequency of dosage varies based on the condition and the individual. A dose may be required several times an hour, several times per day, or once per day or less. If you do not see any response within a reasonable amount of time, you should select a different remedy. Keep in mind that the information provided is for educational purposes and cannot substitute the care of a trained healthcare provider.

* Belladonna – this remedy is used when an earache involves intense pain, bright red outer ear, high fever, or pain extending down the neck.

* Chamomilla – used when pain appears intolerable; symptoms indicating the use of this remedy include extremely irritability, severe ear pain, worsened symptoms when bending over, clear nasal discharge, and the child calms down when carried.

* Ferrum phosphoricum – used when symptoms first appear to soothe the ache and inflammation of an ear infection. A person will typically look pink and flushed with the outer ear also being warm and pink and may have a fever and a feeling of weariness.

* Hepar sulphuris calcareum – used when there is sharp and severe pain, think or colored discharge from the nose and ears, irritability and desire for warmth; symptoms are usually worse in cold and at night.

* Mercurius solubilis – used with advanced ear infections with pus formation in the middle ear, shooting pains and roaring in the ear, pain worsening at night and in warmth, sweating and drooling while sleeping, bad breath, and puffiness of the tongue.

* Pulsatilla – used with ear infections that follow a cold. The ear may be hot and swollen with a yellow-to-green thick discharge from the nose and ears; pain is often worse at night and when exposed to warmth. Children needing this remedy are often tearful and crave affection.

* Silica – use in later stages of an earache characterized by physical weakness, chills, mild and whimpering disposition, pain behind the ear, and sweating from head, hands or feet.

The key to effective homeopathic treatment is to select the remedy that most closely matches the symptoms. Instructions for dosage are usually indicated on the label or will be given by your healthcare provider. If self-treatment is appropriate, unless directed otherwise by your healthcare provider, lower dosages can be used (6X, 6C, 12X, 12C, 30X, or 30C).

Although our bodies go with stress, which makes us susceptible to infection often require medincinal intervention(conventional or homeopathic), "An ounce of prevention...". What I mean is that if we are proactive with awareness of in put and out put(diet, supplements, exercise, sleep, breathing, mediatation), we can prevent many types of illness, ear infections or what have you. More specifically to ear infections, my son has never had one. He has never been on anti-biotics and complains that he never gets to miss school becasue he is never sick. I have been adjusting him since he was six weeks old. He has a healthy immunce system and fights stress in all forms very well. So many children have chronic ear problems that could be prevented or helped through chiropractic.

Sources: Homeopathy Cures; Homepathic Educational Services
http://www.nwhealth.edu/healthyU

Always consult your physician before beginning any exercise, health or nutritionally based program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise and /or nutritional prescription. If you experience any pain or difficulty with exercises, nutritional or dietary changes in your daily regimen stop and consult your healthcare provider.

What is Yoga?

2009-04-16T08:59:00.001-07:00

Yoga is a branch of Indian philosophy. The word yoga comes from the Sanskrit word yuj, meaning union and refers to the union of the individual self with the universal consciousness as well as the union of the physical body with the mind and spirit. The ultimate goal is to transcend the limitations of the ego and reach a state of enlightenment. There are several different paths of yoga with each one approaching the ultimate goal of self-realization in a different way.

Yoga brings balance, serenity and physical health to the practicing student by working the body, observing the breath and quieting the mind. It helps develop strength, endurance and flexibility of body, mind, and spirit. Although there are many different approaches to yoga, the basic yoga teachings include nonviolence, truthfulness, compassion, awareness, tolerance and integrity.

The discipline of hatha yoga—the physical aspect of yoga—was originally developed as a vehicle for meditation. This system of hatha yoga prepared the body, particularly the nervous system, for stillness, creating the necessary physical strength and stamina that allowed the mind to remain calm during meditation.

Today many people come to yoga through the practice of poses (asanas) and are often pleasantly surprised at the wealth of benefits that arise (better sleep, less stress, fuller breaths, greater joy) in addition to building stronger, more flexible bodies.
Learn About the Different Types of Yoga

Some of the commonly practiced forms of hatha yoga include:

* Ashtanga (“Power”) Yoga – a distinct form of practice that is dynamic and physically demanding. The postures or asanas are connected to one another by a flowing series of movements called vinyasa. This powerful and vigorous practice purifies and realigns the body clearing energy channels blocked by years of stress and arouses the internal fire helping to cleanse, detoxify and strengthen the body. The synchronization of movements with breath awakens the mind-body-soul connection establishing consistent states of balance, inner peace, and well-being.
* Bikram Yoga - typically a 90-minute class consisting of 26 postures (asanas) and two breathing exercises, each performed twice. In the Bikram yoga class, the 26 postures are always performed in sequence, each posture made more effective by building on the ones before it. Bikram yoga is practiced in a heated room (recommended temperature is 105 degrees with 60% humidity) to warm muscles, which allows you to work deeper in a shorter amount of time, seeing results faster. Heat is thought to take the trauma out of stretching and heals and helps prevent injuries. Sweating is believed to help flush toxins from your body. For more complete information, visit www.bikramyoga.com
* Iyengar Yoga - classical hatha yoga based on the teachings of living yoga master BKS Iyengar. Iyengar yoga is the safe, orderly, progressive practice of postures (asanas) which focus on developing strength, flexibility, stamina and balance within the practitioner. This approach emphasizes precise alignment and the use of props to enable all students to benefit from the effects of poses.
* Kundalini Yoga – considered the “yoga of awareness” where everyone can do it. This is an ancient and synergistic form of yoga practiced for centuries in India and the East. It incorporates the physical, mental and spiritual aspects of yoga into a cohesive and integrated system. Much of Kundalini Yoga was kept secret until Yogi Bhajan first came to America in 1969. It is dynamic in it's practice, vast in practical information and powerful in it's experience For more information, visit www.3ho.org
* Viniyoga – a gentle approach to Yoga that adapts the various means and methods of practice to the unique condition, needs and interests of each individual - giving each practitioner the tools to individualize and actualize the process of self-discovery and personal transformation. It evolved out of the teachings transmitted by T. Krishnamacharya and T.K.V. Desikachar of Madras, India. The practice includes breathing, postures and spiritual and philosophical teaching. For more information visit www.viniyoga.com.
* Vinyasa Yoga - popular, evolving form of traditional hatha yoga thatfocuses on integrating breath and movement, awareness and alignment, strength and flexibility, your practice with your daily life. Likened to a dynamic dance, postures or asanas are connected through the breath for a transformative and balancing effect.

I have practiced yoga off and on for years and enjoyed it for the work out effect. However, I have been immersed in practice for six months presently, practicing 4-5 times a week. I feel like I am taller. I breath better. My muscles are looser and longer and I sleep deeper and sounder than ever. I started this regimen by going to classes steady for several months. I then took what I learned and set up a space in my home that faces windows with plants on the window sill and a sky veiw. I vary the music that I play with my practice, but generally keep it mellow. Yoga has impacted my life in an immense way. I cannot imagine not having it as a resource for surviving the challenges of life, whether they be physical, emotional or spiritual. Remember what Isaac Newton said, "Objects in motion stay in motion".
http://www.nwhealth.edu/healthyU/getMoving/yoga.html

Always consult your physician before beginning any exercise, health or nutritionally based program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise and /or nutritional prescription. If you experience any pain or difficulty with exercises, nutritional or dietary changes in your daily regimen stop and consult your healthcare provider.

Getting Ready for Spring - Motivation for Spring Cleaning

2009-04-03T07:16:00.000-07:00

By Stephanie Smith Platinum Quality Author

It's that time of year again when we're ready to jumpstart into spring, and that includes spring cleaning. Time to stop groaning and think about where to start. There are a lot of small things you can do that can go a long way to brightening up your home after a long winter, and hopefully these tips will help to motivate you!

Start small and go for the big wins first. You don't have to conquer the world in one day, or clean your home for that matter. Make a list of what you'd like to see done, then plan for an hour a day to work on one of the items on your list...

Wash the floor mats to get rid of the grime from winter boots and the spills they've been collecting. It doesn't take long but it makes a big difference. Check the wash water to see just how much dirt those mats have been harbouring!

Grab a pail and wash the kitchen floor and then do some spot cleaning of the walls to get rid of handprints or smudges.

Pick an evening and clean the mirrors in your home. It won't take long, but your mirrors will be shining when you're done. Don't forget to also clean the tv and computer screens.

Wash the windows in the kitchen so you can see the buds coming out on the trees when you're cooking. Then continue to the living room windows if you have the time.

Pick a closet to sort through and tidy. If you finish before you expect, you now have some bonus time!!!

Clean out the fridge and get rid of anything not quite edible, wiping down the shelves as you go. Then take pleasure in filling it with some of your favourite foods!

Want to spend some time outside enjoying the sunshine? Grab a hose and an extendable squeegee and wash the windows outside. You get clean windows and some fresh air.

Refresh your wood furniture and cupboards with some furniture polish or other wood product. You'll get rid of some dust and keep your furniture looking good.

Wash the blankets and throws on your bed and in the rest of your home. Not only will the colours be brighter, but they will smell fresher, especially if you're planning to hang them up outside to dry. Just make sure to follow the cleaning instructions on each item!

Vacuum everywhere, including under the furniture and in the corners... getting rid of the dust collecting in the carpet will not only make your home look cleaner, it will also improve your health by getting rid of dust mites.

I think you get the idea...

Every time you finish something on your list, take pride in crossing it out. Spring cleaning doesn't have to be the dreaded chore it sounds like when it's broken out into manageable pieces. Set achievable goals and you'll be done in no time. Now for the most important part, remember to reward yourself after each milestone... grab some hot chocolate and go for a walk with your sweetie, take a long hot bath in your freshly cleaned tub, or put up your feet and watch a movie. Everything in moderation, including cleaning.

Always consult your physician before beginning any exercise, health or nutritionally based program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise and /or nutritional prescription. If you experience any pain or difficulty with exercises, nutritional or dietary changes in your daily regimen stop and consult your healthcare provider.

Alternatives in Cancer Pain Treatment

2009-03-26T14:05:00.000-07:00

The Application of Chiropractic Care
This section is compiled by Frank M. Painter, D.C.Send all comments or additions to: Frankp@chiro.org

FROM: Semin Oncol Nurs 2005 (Aug); 21 (3): 184–189Ronald C. Evans, DC, FACO, FICC and Anthony L. Rosner, PhD, LLD (Hon)Foundation for Chiropractic Education and Research, Norwalk, IA

OBJECTIVES: To review written resources disclosing reliable facts and knowledge in chiropractic services in cancer pain management.

DATA SOURCES: Conventional and biomedical and complementary and alternative medicine journals, electronic media, full text databases, electronic resources, books in print, and newsletters.

CONCLUSION: The judicial use of chiropractic services in cancer patients appears to offer many economical and effective strategies for reducing the pain and suffering of cancer patients, as well as providing the potential to improve patient health overall.

IMPLICATIONS FOR NURSING PRACTICE: Clinicians should assess and support the use of chiropractic services in cancer patients. Chiropractic is one of the leading alternatives to standard medical treatment in cancer pain management.

http://www.chiro.org/ChiroZine/ABSTRACTS/Alternatives_in_Cancer_Pain.shtml

Check out the site for CTCA. Cancer Treatment Centers of America are "the cutting edge" in integrating complementary alternative medicine and the most advanced, state-of-the-art technologies for treatment of cancer. They have several hospitals around the country.
http://www.cancercenter.com/

Always consult your physician before beginning any exercise, health or nutritionally based program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with exercises, nutritional or dietary changes in your daily regimen stop and consult your healthcare provider.
Posted by Dr. Jeffrey Sklar at 10:46 AM

Mediterranean Diet Lowers Risk of Alzheimer’s Disease

2009-03-25T12:24:00.000-07:00

One important goal of public health is to help people maintain good mental acuity throughout their life. Unfortunately, the cause of Alzheimer’s disease (AD) is still poorly understood; furthermore, treatment options once AD is present are not very effective. Therefore, anything that can help prevent or delay the onset of AD can be a significant help in dealing with this major health issue.

A recent study of 2,258 community-based people in their 70s in New York with no evidence of dementia or AD found that our diets may be helpful in preventing this disease. The study examined the eating habits of participants at the beginning of the study and every 1.5 years for a period of 4 years. Participants were given a score based on how closely they followed the Mediterranean diet.

The Mediterranean diet is low in saturated fat and cholesterol and emphasizes “good” fats with a high intake of legumes, nuts, and olive oil as well as fruits, vegetables and whole grains. Fish is used moderately, and low amounts of meat, poultry and dairy products are consumed.

During the course of this study, 262 cases of AD were diagnosed. These individuals were divided into three groups:

* Group 1 – didn’t follow the Mediterranean diet very closely and developed the highest rate of AD.
* Group 2 – partially followed the Mediterranean diet and had 15% fewer cases of AD than the first group.
* Group 3 – followed the Mediterranean diet the closes and had 40% fewer cases of AD compared to the first group.

What it Means:

These results suggest that the dietary pattern associated with the Mediterranean diet is not only good for the heart but is also good for the brain. The researchers concluded that a higher adherence to the Mediterranean diet is associated with reducing the risk of Alzheimer’s disease. If this diet does indeed help to prevent AD, then the more closely people follow it and the earlier in life these foods are incorporated into the diet, the better.

Source: Scarmeas, et al. (June 2006). Mediterranean diet and risk for Alzheimer’s disease. Annals of Neurology, 59:912-921.

Drug Administration
http://www.nwhealth.edu/healthyU/eatWell/meddiet4.html

Always consult your physician before beginning any exercise, health or nutritionally based program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise and /or nutritional prescription. If you experience any pain or difficulty with exercises, nutritional or dietary changes in your daily regimen stop and consult your healthcare provider.

A blog within a blog

2009-03-19T15:55:00.000-07:00

On Rita's advice, I decided to post a link to a former patient's blog. I found it coincidentally and was really touched by the comments and gratified by the impact that Triune had in her life.

Reduce Stress by Improving Communication Skills

2009-03-19T14:33:00.001-07:00

Learn how to say what you mean and, more importantly, listen. Good communication is the glue that can help you get through crises and other stressful situations at home and at work.
How to Listen:
• Put aside what you are doing to show the speaker you intend to listen.
• Reserve your own opinions, thoughts, and conclusions until you've heard what the speaker is trying to say.
• Have an attitude of openness and respect for what your family member or co-worker is saying. You may not agree, but being willing to hear what the other person says demonstrates your respect for that person.
• Listening is difficult when strong emotions are present. Just being with someone who is going through a hard time shows that you care. A gentle touch on the arm, a pat on the back, or a hug can show support, when you don't know what to say.
How to Express Yourself:
• Say what you mean in a simple, direct way. Be specific rather than general: "I had a discouraging talk with my boss today" rather than "Oh, I had a terrible day."
• Describe how other people's behavior affects you without blaming or evaluating: "I really need to talk to you" rather than "You don't ever listen to me."
• Don't avoid talking about something that is important to you because you are afraid of how the other person may respond. Be ready, in turn, to listen and try to understand the other person's reaction.
• Be aware of your nonverbal communication. If people know you, they will believe what your face, tone of voice, and posture say more quickly than your words.
Source: Pippidis, M. (2006). University of Delaware Cooperative Extension. Family and Consumer Sciences.
http://www.nwhealth.edu/healthyU/findBalance/relate3.html

Always consult your physician before beginning any exercise, health or nutritionally based program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise and /or nutritional prescription. If you experience any pain or difficulty with exercises, nutritional or dietary changes in your daily regimen stop and consult your healthcare provider.

2009-03-16T08:01:00.000-07:00

The six most important words: “I admit I made a mistake.”

The five most important words: “You did a good job.”

The four most important words: “What is your opinion?”

The three most important words: “If you please.”

The two most important words: “Thank you.”

The one most important words: “Please.”

The least important word: “I.”

source:National Wellness Institute

Reduce Time of Labor with Chiropractic Care - American Medical Association

2009-03-14T08:52:00.000-07:00

Women who receive chiropractic care have reduced labor times and less "back labor"

(Press Release) – Sep 21, 2008 – Good news for those of you who have or fear long labors. Not only can chiropractic care ease symptoms during pregnancy, there is research that show it can ease delivery time and pain as well. Research found that women who receive chiropractic care during pregnancy have approximately 6 fewer hours of labor than women who did not receive care. According to a study by Irvin Hendryson, MD "visiting a chiropractor while being pregnant can help the expectent mother deliver the baby with more comfort." That's great news for mom and baby alike!

American Medical Association records released in 1987 during trial in U.S. District Court Northern Illinois Eastern Division, No. 76 C 3777

It is not a common occurence for the AMA to report information that is favorable to chiropractic. If you know someone who is pregnant or if you are pregnant, do yourself or your friend a favor and see a chiropractor for a consultation. Labor does not have to be too laborious.

Source:
http://www.prlog.org/10119754-decreased-labor-time-with-chiropractic-care.html
Always consult your physician before beginning any exercise, health or nutritionally based program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise and or nutritional prescription. If you experience any pain or difficulty with exercises, nutritional or dietary changes in your daily regimen stop and consult your healthcare provider

Osteoporosis

2009-03-14T06:34:00.000-07:00

Osteoporosis
Osteoporosis is a condition that causes bones to become weak and brittle — so brittle that even mild stresses like bending over, lifting a vacuum cleaner or coughing can cause a fracture. In most cases, bones weaken when you have low levels of calcium, phosphorus and other minerals in your bones.
In the United States, osteoporosis causes more than 1.5 million fractures every year — most of them in the spine, hip or wrist. And it’s not just a “women’s disease”; many men are affected as well. Approximately 8 million women and 2 million men in the United States have osteoporosis, and nearly 18 million more Americans may have low bone density. It's never too late — or too early — to do something about osteoporosis. Everyone can take steps to keep bones strong and healthy throughout life.
Source: Mayo Clinic
http://www.nwhealth.edu/healthyU/index.cfm
Always consult your physician before beginning any exercise, health or nutritionally based program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with exercises, nutritional or dietary changes in your daily regimen stop and consult your healthcare provider

Quieting Your Inner Critic

2009-02-27T07:25:00.000-08:00

Self-talk is the endless stream of thoughts that run through your head every day. These thoughts can be positive. However, too often they are negative, critical commentary on the everyday events that make up your day.
Tips On How To Have a Sunnier Outlook On Life:
Learn to recognize when your self-talk is negative and irrational. Ask yourself the following questions: Do you magnify the negative aspects of a situation and not pay attention to the positive ones? When something bad happens, do you blame yourself? Do you anticipate the worst in any situation? Do you feel that you have to be perfect, or you’ll fail? These are all common forms of irrational thinking.
Throughout your day, stop and evaluate what you’re thinking. If you find that your thoughts are negative, try to find a way to put a positive and realistic spin on them. If you are thinking “I can’t do this.” You should try, “I’ll try another approach.” This sounds simple, but it takes time and practice to master.
Treat yourself with the same respect you give to others. Don’t say anything to yourself that you wouldn’t say to someone else.
Source: “Silencing Your Inner Critic.” Mayo Clinic Health Quest. September 2006.
http://www.nwhealth.edu/healthyU/stayHealthy/shhh.html

Laugh More for Better Health

2009-02-24T07:27:00.000-08:00

Laughter: Rx for Better Health
Laughter is powerful “emotional” medicine. It has been shown to lift ailing spirits, foster instant relaxation, reduce stress and burnout, and improve health and healing by bolstering the immune system.
“Hearty laughter is a good way to jog internally,” according to Norman Cousins, author of Anatomy of an Illness. In his book, Cousins credits daily belly laughs and a positive attitude as important to his recovery from a life-threatening illness. His book, published in 1979, launched widespread interest in the role and power of the mind in health and healing that continues today.
Here are some tips to add more laughter to your life:
Lighten up. Laugh at yourself.
Look for the humor in everyday activities that are silly or absurd.
Keep a book of cartoons or jokes handy for comic relief when you are faced with a stressful situation.
Start your own humor file and collect cartoons, jokes, videos, books, and pictures that lighten up your spirit and bring you laughter.
Bookmark humorous websites.
Wear humorous accessories.
Watch a funny movie or TV sitcom.
Take a humor break every day and read something funny, add to a humor notebook, or listen to a funny tape or CD.
Share a funny story with a friend.
Hang around with funny friends.
Look for the humor in awkward or difficult situations.
Source: Wellness News You Can Use, National Wellness Institute, March 2004.
http://www.nwhealth.edu/healthyU/findBalance/laughter.html

Body Mass Index(BMI) vs Body Fat

2009-02-21T09:14:00.000-08:00

Body Mass Index (BMI)
Body Mass Index (BMI) is an assessment of body weight relative to height. Evidence has shown that an elevated BMI increases risk for such diseases as cancer, diabetes mellitus, hypertension, hypercholesterolemia, and atherosclerosis. Research has proven that the higher your BMI, the greater the risk for a premature death. A healthy BMI is 20.0 – 24.9 kg/m 2. A BMI of at least 27 kg/m 2 indicates obesity and increased health risk. A BMI of 30.0 kg/m 2 indicates grade II obesity, while 40.0 kg/m 2 and greater is morbid obesity.
To calculate your BMI, click here.
BMI is the preferred body composition assessment for the obese population because calipers lose their accuracy with large skin folds and variance in fat density. Bio-impedance and near-infrared typically underestimate body fat percentage in this population. Although BMIs don’t account for body fat percentage, excess body fat is already known in the obese.
Important Limitations of BMI:
BMI does not distinguish between fat mass and fat free mass. This is important because ACSM defines obesity as a percent of body fat at which disease increases. People with large amounts of lean tissue may have a high BMI while having their body fat percentage in a healthy range. In addition, a healthy BMI does not necessarily mean that body fat is within a healthy range.
BMI does not give any information on the location of the body fat which is important in determining obesity-related risk for disease.
General Interpretation Guidelines:Underweight: BMI <18.5normal: bmi =" 18.5-24.9Overweight:" bmi =" 25.0-29.9Obese:">30
*see grades of obesity classification
Obesity Categories
A BMI score of 20 to 25 is associated with the lowest risk of excessive or deficient adipose tissue. Obesity is divided into three grades:
Grade I = 25.0-29.9
Grade II = 30-40
Grade III = 40+
A BMI of at least 27 indicates obesity and increased health risk. Body mass index increases with age; therefore, age-specific guidelines for interpreting the BMI in the elderly have been recommended.
Body Fat
Body fat, not weight, is a better measure of your health and fitness. Increased body fat is associated with obesity-related health conditions. Because the scale does not distinguish between lean weight and fat weight, a person could be “over-weight” but not be “over-fat”. However, body fat analysis is not appropriate for people who are obviously obese and tests may not provide an accurate result.
Body fat can be measured in many ways. The most common methods are skinfold calipers and Bioelectrical Impedance (BEI). Both of these tests should not be done after exercising; BEI results will be greatly affected if you are not properly hydrated. Each method has a margin of error of approximately 3-5%. For skinfold calipers, the more sites that are assessed, and the greater the skill of the person doing the measurement, the more accurate the result will be.
The gold standard for body fat is underwater weighing; however, most people do not have easy access to an exercise physiology lab to have this test performed. As you age, the acceptable level of body fat increases. The guidelines listed below are not age-adjusted but can give you a general framework to use.
Body Type
Female
Male
Athlete
<17%
<10%
Lean
17-22%
10-15%
Normal
22-25%
15-18%
Above Average
25-29%
18-20%
Over-fat
29-35%
20-25%
Obese
35+%
25+%

Sources: ACSM’s Guidelines for Exercise Testing and Prescription, 6th Ed., 2000 and ACSM’s Resource Manual for Guidelines for Exercise Testing and Prescription, 4th Ed., 2001

Dietary Fiber and Heart Health

2009-02-18T08:11:00.001-08:00

An additional marker for heart disease risk is being used more frequently by the medical community. C-reactive protein, or CRP, is a marker for acute inflammation in the arteries. This inflammation is a primary reason for heart attacks and strokes due to the rupture of artery plaques. It is believed that anything that lowers CRP can reduce the risk of a serious cardiovascular episode.
The University of Massachusetts studied the diets of 524 people on a quarterly basis for 5 quarters and checked their blood CRP levels. They wanted to see if certain dietary factors could reduce CRP levels and inflammation.
The Results
The researchers found dietary fiber to have a protective effect. When examining the participants based on both a longitudinal and a cross-sectional analysis, it was determined that people who ate higher amounts of fiber in their diet were 63% less likely to have elevated CRP levels.
Both soluble and insoluble fibers were linked to lower CRP levels. Foods that reduce CRP levels or inflammation may have an immediate risk lowering effect on heart health.
What it Means
The researches concluded that dietary fiber is protective against high CRP and therefore support the current recommendations for a high fiber diet. People with the lowest CRP levels were eating at least 22 grams of fiber per day; however, the Institute of Medicine recommends consuming 25-36 grams of fiber per day for both men and women. Therefore, if these individuals had a higher fiber intake, their cardiovascular risk would have had a greater decrease.
Dietary fiber has an anti-inflammatory effect and helps explains why whole grains, fruits, vegetables and other high fiber foods help prevent heart attacks.
Source: Ma Y., et al (April 2006). Association between dietary fiber and serum C-reactive protein. American Journal of Clinical Nutrition,83:760-6.

Fiber Tips

2009-02-07T10:34:00.001-08:00

And Foods
Fiber is good for us, it lowers cholesterol, and it keeps us trim and feeling full. Here are a few ways to work in 25 grams of fiber a day for someone eating 2,000 calories a day. Remember when you increase fiber, you should increase your water intake along with it. And gradually add fiber, so your body can adapt to the change.
Eat whole grains whenever possible. Whole Grain should be the first of second ingredient on the list. Products that say “100% wheat” or “multigrain” are usually not whole grain.
2 slices of whole-wheat bread = 4 grams of fiber
1 cup of cooked brown rice = 4 grams
Reduced-Fat Triscuits = 3 grams
Choose the right breakfast cereals.
1 cup Fiber One = 14 grams of fiber
1 cup Raisin Bran = 7.5 grams
1 cup Frosted Shredded Wheat Spoon Size = 5 grams
1 cup Quaker Squares Baked in Cinnamon = 5 grams
1 cup cooked oatmeal = 3 grams
Eat beans a few times per week. Beans offer more fiber than most plant foods
1 cup of canned minestrone = about 5 grams of fiber
½ cup vegetarian or fat-free refried beans, used to make microwave nachos = about 6 grams
¼ cup kidney beans, added to a green salad = 3 grams
Bean burrito at Taco Bell (or at home) = 8 grams
Add more fruit to your daily diet.
1 large apple = 4 grams of fiber
1 banana = 3 grams
1 pear = 4 grams
1 cup of strawberries = 4 grams
Stir in a tablespoon of ground flaxseed into your smoothie, soup, or casserole. This will boost your fiber by 3 grams.
Add more veggies to your daily diet.
1 cup carrot slices, cooked = 5 grams of fiber
1 cup cooked broccoli = 4.5 grams
1 cup raw carrots = 4 grams
1 sweet potato = 4 grams
1 cup cauliflower, cooked = 3 grams
2 cups raw spinach leaves = 3 grams
Source: “Digestive Relief! Your First Line of Defense.” www.webmd.com/solutions/sc/digestive-relief/six-fiber-foods

On-the-go Weight Loss: Nutritional Considerations

2009-02-04T16:07:00.000-08:00

On-the-Go Weight Loss: Nutritional Considerations
By John Maher, DC, DCCN, FAIIM
“There is an urgent need for effective tools to prevent weight gain in the population at large and weight regain in overweight persons after weight loss. In theory the solution is simple, but implementation will continue to be difficult and ineffective as long as we maintain the view that just telling people that they should eat less and exercise more does the job.”3

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The spreading “obesity epidemic,” even among our children, is well known to all chiropractors.1,2 There is also an increasing list of weight-loss diets. In any diet, there are varying degrees in difficulty and in compliance. Let’s discuss some ideas on how to support compliance.
Specifically, I want to encourage the use of nutrient-dense foods and ingredients to make quick and easy weight loss on-the-go meals that will fit into almost any diet scheme. The recipes need to be nutrient dense, including phytonutrients, zoonutrients and omega-3 EFAs; be enjoyable, filling and satisfying; provide long-lasting energy and satiation; be quick and easy to make; and fit into most any dietary approach.
Satiating Power of Protein
“Many popular diets recommend 30% to 40% protein content, at the expense of carbohydrate, over and above the usual 10-20% protein recommendation. Newer research indicates that the high-protein content of these diets may actually be the reason for their partial success in inducing weight loss, despite no restrictions in total calories.”3
Scientists have stated that research subjects felt more satiated with an isocaloric high-protein diet thanwith a weight-maintenance diet.4 Of note in relation to metabolic syndrome (Syndrome X), high-protein diets,independent of the loss of total body fat, resulted in a significantloss of visceral fat.5
We do not yet have consensus agreement on how protein increases satiety. This effect could not be explained bychanges in the hunger hormone ghrelin or the satiety hormoneleptin.6 However, that does not prevent us from using that knowledge. The guidelines from the Institute of Medicine allow for theinclusion of higher amounts of protein than previously recommended.7 The institute concluded that there isno clear evidence that a high protein intake increases the riskof renal stones, osteoporosis, cancer or cardiovascular disease.
Perhaps the protein with the best features is whey protein. First, whey has an excellent value, efficiency, utilization and digestibility profile.8 Whey is a complete and balanced protein and, as such, is a good source of the amino acid tryptophan, supplying about 2.4 g/100 g. Low-calorie, low-protein diets may not supply enough of this essential amino acid. Tryptophan is the precursor to serotonin, an important neurotransmitter that helps regulate mood, sleep and appetite, especially as relates to carbohydrates. Also, if niacin intake is insufficient, the body will convert tryptophan to niacin, needing 60 mg of the former to make 1 mg of the latter. Typically, most people consume 1,000 to 1,500 mg of tryptophan a day.9 Diets low in tryptophan are not likely to succeed in the long term.
Comparison of Protein Sources
BV
PER
NPU
PDCAAS

BV
PER
NPU
PDCAAS
Whole Egg
100
3.8
94
1.18
Beef
80
2.9
73
.92
Whey Protein
104
3.2
92
1.15
Casein
77
2.5
76
1.23
Cow’s milk
91
3.1
82
1.21
Soy Protein
61
2.1
61
.91
Biological Value (BV), Protein Efficiency Ratio (PER), Net Protein Utilization (NPU), and Protein Digestibility Corrected Amino-Acid Score (PDCAAS)
Whey protein provides more branched-chain amino acids (L-isoleucine, L-leucine and L-valine) than any other protein source. Branched-chain amino acids (BCAAs) are unique in that they are metabolized for energy by muscle, rather than by the liver. BCAAs thereby both spare lean muscle mass in weight-management programs and reduce the role of insulin in blood glucose control.10
Another component of whey, glycomacropeptide (GMP), appears to have a role in appetite suppression. GMP has been shown to stimulate the intestinal hormone cholecystokinin (CCK), which inhibits gastric emptying and secretions, and also induces satiety. Admittedly, human trials have been limited, but studies have demonstrated that consumption of whey protein enriched with GMP reduced hunger and subsequent meal intake.11,12
Whey protein also confers significant angiotensin-converting enzyme (ACE) activity. Recent data demonstrate adipocyte lipogenesis is regulated in part by angiotensin II. Perhaps most importantly, as it relates to comorbidity in obesity and the oft-related diabetes and metabolic syndrome, ACE appears to have significant hypotensive effects.13,14
Carbohydrates
The most popular weight-loss diets today tend to de-emphasize carbohydrates, especially those that have a high glycemic index (GI). High-GI foods tend to promote large insulin fluctuations, perhaps eventually leading to insulin resistance, metabolic syndrome and diabetes. Dysglycemias are usually associated with weight gain, increased deep belly fat and resultant central adiposity.
High-protein foods tend to be low in carbohydrates and therefore have a low GI index. Whey protein isolates (>90 percent protein) have a glycemic index of less than one.15 Whey protein isolate is also extremely lean, being low in fat and cholesterol. Unlike meats or eggs, whey protein is never fried, broiled or barbecued, and therefore does not promote the formation of advanced glycation endproducts, a major contributor to the development of the common diseases of aging.
Low-carbohydrate vegetables are strongly recommended in most dietary strategies. They provide fiber, vitamins, minerals, phytonutrients and lots of chewing. In the more restricted carbohydrate routines, many fruits are severely limited because of their sugar content. As the unique nutrients in fruits and vegetables are so beneficial to health, high-phytonutrient fruit and vegetable liquid concentrates and drink mix powders are often recommended for those who do not consume optimal amounts, or desire the nutrients without the carbohydrates.
Fats
Even though fats have over twice the calories per gram as protein or carbohydrates, the highest satiating power is found with high levels of protein, dietary fiber and water. Low satiating power is related to higher fat foods.16,17 Still, it is most important to have sufficient essential fatty acid intake, both omega-3 and omega-6.18,19 Omega 3 is usually the most limited. Fatty fish and flax seed are the richest, most common sources, though high-omega chia seeds and foods fortified with DHA have recently become more available.
Fiber
According to a report in the Journal of Nutrition, “Dietary fiber has many functions in diet, one of which may be to aid in energy intake control and reduced risk for development of obesity. The role of dietary fiber in energy intake regulation and obesity development is related to its unique physical and chemical properties that aid in early signals of satiation and enhanced or prolonged signals of satiety. Early signals of satiation may be induced through cephalic- and gastric-phase responses related to the bulking effects of dietary fiber on energy density and palatability, whereas the viscosity-producing effects of certain fibers may enhance satiety through intestinal-phase events related to modified gastrointestinal function and subsequent delay in fat absorption.”20 Clearly, sufficient soluble and insoluble fiber are important factors in weight-loss diets.
Stevia, Lecithin, Green Tea and Water
Stevia (Stevia rebaudiana) extracts are used as natural sweeteners or dietary supplements for their stevioside or rebaudioside A compounds. These compounds possess up to 250 times the sweetness of sucrose. They are noncaloric and noncariogenic.21 In addition, stevia has the ability to lower high blood sugar and blood pressure.22 High-quality stevia, without the bitter aftertaste, is available.
Lecithin is a common component of drink powders that makes them mix better. It also appears to have a satiating effect, in part likely related to CCK stimulation.23
Green tea may enhance fat burning due to its caffeine and catechin polyphenol content.24 It is likely that several tea bags would be needed to optimize potential effects. The theanine has a calming effect, which tends to tone down some of the jitters experienced from other forms of caffeine.25
According to German research, water consumption increases the rate at which people burn calories. The impact is modest and the findings are preliminary, but the findings could have important implications for weight-control programs.26
Weight Loss on the Go
The basic building blocks of a weight-loss recipe are protein, fiber and essential fatty acids. If fruits and/or vegetables are limited, add a fruit/vegetable concentrate liquid or powder. An example might be 15 g of vanilla-flavored whey powder with fiber (sweetened with stevia), ground flax seed (10 g) and one scoop (8 g) of a fruit phytonutrient liquid concentrate with fiber, added to 10 to 12 ounces of strong green tea, followed by an extra glass of water if not full. This hypothetical recipe would provide about 17 g protein, 4 g fiber, 5 net carbs, 3 g fat (mostly omega-3) in just 150 calories. Some diet plans less restricted in carbohydrates or calories might allow half the water or green tea to be replaced by orange juice or dairy, soy, rice or almond milk. One-quarter cup berries may be added. Diets of 1,200 calories or less need usually require multivitamin/mineral supplementation.
When to Take?
Although most Americans agree in the importance of consuming breakfast, the majority of consumers say they do not have the time for it, according to a survey conducted by Impulse Research Service.27 Busy schedules and an increasingly fast-paced lifestyle have meant that Americans increasingly miss out on this meal.
A study in the Journal of the American Dietetic Association found that breakfast consumption may be associated with healthier body weights in children and adolescents. Skipping breakfast is common in overweight or obese children. The review authors wrote, “To maximize the potential benefits of breakfast consumption, it is important to distinguish between simply promoting breakfast versus the consumption of a healthful breakfast … Breakfast should include a variety of healthful foods that are high in nutritive value yet do not provide excess energy.”28
For most patients, breakfast is the best time to use these weight loss on-the-go meals as they are easy to prepare and consume. If it is helpful, a second meal either in mid-afternoon, an hour before dinner or as a late-night snack are also good.
I presume that most of you reading this article are not heavily involved in providing detailed weight-loss programs for your patients. Nonetheless, it is likely many are on a weight-loss diet of some kind. Sharing with them some version of this meal plan may assist their compliance while providing many potential health benefits.
The best business promotion for those of us who are overweight is to use this weight-loss solution to lose those extra pounds ourselves. Trust me, your patients will notice. They will ask, “How did you do it?”
References
www.cdc.gov/nccdphp/dnpa/obesity/trend/maps.
Cox ER, Halloran DR, Homan SM, et al. Trends in the prevalence of chronic medication use in children: 2002-2005. Pediatrics 2008;122(5):e1053.
Astrup A, Meinert Larsen T, Harper A. Atkins and other low-carbohydrate diets: hoax or an effective tool for weight loss?Lancet 2004;364:897-9.
Weigle DS, Breen PA, Matthys CC, et al. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin andghrelin concentrations. Am J Clin Nutr 2005;82:41-8.
Due A, Toubro S, Skov AR, Astrup A. Effect of normal-fat diets, either medium or high in protein, on body weight in overweight subjects: a randomised 1-year trial. Int J Obes Relat Metab Disord 2004;28:1283-90.
Weigle DS, op cit.
Dietary Reference iIntakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). Institute of Medicine, Food and Nutrition Board. Washington, DC: National Academy Press, 2002.
Gerds SK. Whey Ingredients and Weight Management. Applications Monograph. U.S. Dairy Export Council.
Hartmann E, Spinweber CL. Sleep induced L-tryptophan. Effect of dosages within the normal dietary intake. J Nerv Ment Dis 1979 Aug;167(8):497-9
Weigle DS, op cit.
Corring, et al. Release of cystokinin in humans after ingestion of glycomacropeptide (GMP). International Whey conference, Rosemont, Ill. 1997.
Weight management and satiety effects of whey proteins. Carbery Food Ingredients, Ballineen, Co. Cork, Ireland.
Preuss HG, Bagchi D. Obesity: Epidemiology, Pathophysiology, and Prevention. CRC Press 2007, p. 481.
FitzGerald RJ, Meisel H. Milk protein-derived peptide inhibitors of angiotensin-I-converting enzyme. Br J Nutr 2000;84:S33-7.
Gerds SK, op cit, p. 5
Green SM, Delargy HJ, Joanes D, Blundell JE. A satiety quotient: a formulation to assess the satiating effect of food. Appetite 1997;29:91-304.
Holt SHA, Brand Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr 1995;49:675-90.
Omega-3 Fatty Acids. University of Maryland Medical Center.
Omega-6 Fatty Acids. University of Maryland Medical Center.
Burton B, Freeman J. Dietary fiber and energy regulation. J Nutr 2000;130:272S-5.
Gardana C, Simonetti P, Canzi E, et al. Metabolism of stevioside and rebaudioside A from Stevia rebaudiana extracts by human microflora. J Agric Food Chem 2003;51(22):6618-22.
Stevia (Stevia rebaudiana bertoni). Natural Standard Monograph.
Nishimukai M, Hara H, Aoyama Y. The addition of soybean phosphatidylcholine to triglyceride increases suppressive effects on food intake and gastric emptying in rats. J Nutr 2003;133:1255-1258.
Cronin JR. Green tea extract stokes thermogenesis. Altern Complement Therapies 2000:296-300.
Mason R. 200 mg of Zen; L-theanine boosts alpha waves, promotes alert relaxation. Altern Complement Therapies 2001:91-5.
Boschmann M. J Clin Endocrinol Metabol December 2003;88:6015-9.
Heller L. Americans recognize but ignore importance of breakfast. Oct. 11, 2006.
Rampersaud GC, Pereira MA, Girard BL, et al. Breakfast habits, nutritional status, body weight, and academic performance in children and adolescents. J Am Diet Assoc 2005 May;105(5):743-60.
Dr. John Maher is a past postgraduate faculty member of the New York Chiropractic College Academy of Anti-Aging Medicine, a diplomate of the College of Clinical Nutrition and a fellow of the American Academy of Integrative Medicine. He is the founder of BioPharma Scientifica and oversees research and education. He can be contacted at jmaher@biopharmasci.com.

Esterfied Fatty Acids fpr Arthritic Pain

2009-02-04T16:06:00.000-08:00

Esterified Fatty Acids for Arthritis Pain
By Kim Vanderlinden, ND, DTCM
Esterified fatty-acid complex (EFAC), which is not to be confused with essential fatty acids, may indeed be our most potent natural anti-inflammatory. Clinical trial results using EFAC, both as a topical agent and as an oral supplement, have been nothing short of spectacular. The results have been so dramatic that it appears to be a major breakthrough in arthritis and pain management. And as we know, genuine advancements are few and far between.

Esterified Fatty Acids vs. Essential Fatty Acids
Esterified fatty acids and essential fatty acids are very similar in the fact that they are both derived from oils. However, esterified oils are not essential oils, such as omega-3 and omega-6. Oils are considered to be healthy when they have anti-inflammatory properties. Omega-3 and fish oils are currently popular for this very reason. Esterified fatty acids are derived from beef tallow and appear to have far greater anti-inflammatory properties than current healthy oils, as shown in promising trial results.
Esterified fatty acids have another unique property: They are very well-absorbed topically, thereby reaching target tissues. This has major implications for chiropractic care. The active agent itself is the penetrating agent, versus trying to mix active ingredients and carriers in the same formula and hoping that some of the active agent passes through the skin along with the carrier.
EFAC for Knee Osteoarthritis
In 2007, researchers using EFAC as an oral supplement were awarded the best paper out of the 90 papers presented at the prestigious Scripps Integrated Medical Conference in San Diego.1 The researchers were investigating knee osteoarthritis (OA). In this trial, as in previous trials using EFAC, pain scores dropped quickly and significantly. However, since pain is largely subjective, the researchers wanted objective measurements as well. The researchers decided to measure how far patients could go in a timed six-minute walk. Presumably patients with knee OA would walk slower due to pain and/or stiffness. The patients were tested prior to supplementation to establish a baseline and then again after two, four and eight weeks. In addition to less pain, the treated patients improved in just two weeks, as they were able walk an extra 233 feet. After four weeks they could travel an additional 330 feet. After eight weeks, they were able to walk a remarkable 537 feet farther than from baseline. Most importantly, the placebo patients did not improve, which makes the results that much more significant.
Two clinical trials using EFAC to treat osteoarthritis of the knees have been published in the very highly regarded Journal of Rheumatology. Once study tested an oral capsule, and the other tested a topical cream.2,3 Osteoarthritic knees are often the subject of anti-inflammatory and joint health research because knee OA is prevalent and it provides a functional benchmark with which to compare previous research on other treatments.
In the topical cream trial, patients were tested at baseline, 30 minutes after the first application to the knees and after 30 days of applying the cream twice daily.3 Range of motion of their knees, ability to ascend and descend stairs, ease of getting up from a sitting position and balance while stepping down was tested. After only 30 minutes, the EFAC cream improved the ability of patients to perform the above tasks. There were also long-term benefits. After 30 days, the patients improved significantly.
What About Glucosamine and Chondroitin?
The NIH conducted the GAIT trial, which is the largest (1,583 patients) and most rigorous trial ever conducted on glucosamine and chondroitin.4 In 2006, the initial results of the trial were released: After six months of treatment, there was not a statistically significant reduction of knee pain compared to placebo. However, many physicians continued to recommend glucosamine and chondroitin despite the negative results in the NIH trial because even if they did not relieve pain, they still provided benefit for the cartilage.
GAIT trial patients were given the option to continue for an additional 18 months for a total treatment period of two years to determine whether glucosamine and/or chondroitin would benefit cartilage. The results: Glucosamine and/or chondroitin came up short again, as they did not prevent a statistically significant loss of cartilage.5
First, Do No Harm
Should we continue to recommend glucosamine and chondroitin to patients? Chiropractors need to be leaders, not followers, in the field of pain management. Taking the position that glucosamine and chondroitin likely won’t help, but won’t hurt, either, is simply not serving the best interests of our patients, especially if an safe, effective alternative is available.
As physicians primarily seeing patients presenting with pain, success largely depends on the reduction of that pain. It is generally acknowledged that a majority of pain is due to inflammation. Therefore, to effectively combat pain, we often need to address that inflammation. EFAC, both topically and orally, provides us with a clinically proven tool to do just that.
References
Udani JK, Singh B, Torreliza M, et al. Oral cetylated fatty acids for the improvement of functional ability and pain in patients with knee osteoarthritis. Presented at the Scripps Integrated Medical Conference, 2007
Hesslink R Jr, Armstrong D 3rd, Nagendran MV, et al. Cetylated fatty acids improve knee function in patients with osteoarthritis. J Rheumatol Aug 2002;29(8):1708-12.
Kraemer WJ, Ratamess NA, Anderson JM, et al. Effect of a cetylated fatty acid topical cream on functional mobility and quality of life of patients with osteoarthritis. J Rheumatol Apr 2004;31(4):767-74.
Clegg DO, Reda DJ, Harris CL, et al. Glucosamine, chondroitin sulfate, and the two in combination for painful knee osteoarthritis. N Engl J Med, Feb. 23, 2006;354(8):795-808.
Sawitzke AD, Shi H, Finco MF, et al. The effect of glucosamine and/or chondroitin sulfate on the progression of knee osteoarthritis: a report from the glucosamine/chondroitin arthritis intervention trial. Arthritis Rheumatism 2008;58(10):3181-91.
Dr. Kim Vanderlinden graduated from Bastyr University and maintains a private practice in Vancouver, British Columbia, Canada. He is the president of Nutra Naturals (www.nutranaturals.com).

Move Beyond Breakable Resolutions

2009-01-26T09:20:00.000-08:00

Most people make New Year’s resolutions each year – often making the same ones year after year. Why don’t we keep them? Consider what types of resolutions you are making. Are your resolutions goals you think you should have? Or are your resolutions goals society deems important?
Perhaps you don’t make resolutions at all because history tells you that you’ll break them eventually. What if instead you made a commitment to make this year extraordinary for yourself by designing your life and living with intention rather than reacting to the circumstances of your life? You may be thinking “easier said than done” but, in fact, creating a life that energizes you and stems from what is most important to you is simpler than you may think.
Who Is Really Running Your Life?
Imagine that our lives are like an onion. The outer layers are filled with other people’s expectations, rules, judgments, etc. In other words, all the “shoulds” in our lives. As you peel back some more layers, you get to the strategic part of yourself; this is the part that has figured out how to get what we want (e.g., “If I do X , then I should get Y”). As you continue to peel back each layer, you eventually get to the core. This core is your true self and what you really want.
You end up experiencing struggle and stress when your core is not aligned with the outer layers. When you make choices based on the “shoulds” or good ideas, your energy and commitment is often lower than when you make choices based on what lights you up and what is really most important in your life right now. Therefore, the more you can get in touch with what is really at your core, the more you can start to make choices that are intentional and serve your core as opposed to fighting it and trying to fit a mold you’ve decided others have of you.
Finding Your Core or True Self:
The outer layers certainly have their place, but most of us live our lives on the outer, strategic layers and just aimlessly go through life without a true sense of direction or purpose. Or perhaps we think we have a direction but haven’t stopped to think of how we’ll know once we’ve gotten there and what value this direction brings to our life. For example, you may know that if you exercise or eat healthy you will feel better and have more energy. But if you don’t go deeper than that to look at what “energy” looks like for you and what value it brings to your life, you will continue to stop short of your true goal.
However, when you do the work to continue to peel back the layers and get really clear about the core, your next steps just make sense. You can stop trying to figure out how to get where you want to go because it will be so clear. The key is to keep peeling back layers until you get in touch with what is really most important to you. If you’re not sure, keep digging. Most of our goals are really strategies designed to get us something else or bring us closer to something else. Your job is to determine what is underneath those strategies and what it is you really want; often a coach can be a powerful tool to serve you in finding this clarity.
Here is an example of getting to the core:
Coach: “What is it that you’re really wanting for yourself?”
Coachee: “I really want to lose weight?”
Coach: “What about losing weight is important to you?”
Coachee: “I don’t want to be at risk for disease. I know I’d feel better about myself and have more self-confidence and would have more energy. I just can’t seem to get motivated.”
Coach: “Tell me a little more about what self-confidence looks like for you.”
Coachee: “Well, I wouldn’t be worried what people think and would feel good in my clothes. I’d have energy to take on more stuff and would be more social than I am now…”
Coach: “That’s great. Can you tell me a little more about this energy you’d have since you’ve mentioned that a few times now?”
Coachee: “Sure. For me, having energy would mean not hitting snooze 3 times in the morning. I wouldn’t get sleepy around 2 p.m. and would be alert and be able to get all the things done I need to each day.”
Coach: “So, based on where you are right now, what is it you are really wanting and is most important to you?”
Coachee: “I guess what I’m really wanting is more energy…”
Coach: “Great. With that, what would it look like for you to have more energy in your life this week?”
This is a simplified example but shows that pausing to ask some simple questions peels back those layers until clarity emerges. Once this individual is clear that it is really energy that he/she is wanting, choices can be made in terms of “what will bring me the most energy right now?” The clarity of the core or true goal allows for better choices to be made where you are now designing your life rather than reacting to it.
It’s about simply pausing in the moment and asking yourself, “are my choices, actions, thoughts, etc. consistent with my core, or what is most important to me?” If not, then you have the power to change then so they are in alignment; it’s that simple. And it’s about not losing sight of what is really most important to you in the long run when that part of you emerges that would rather have immediate gratification – even if it’s not aligned with what you want most.
“The chief cause of failure and unhappiness is trading what we want MOST for what we want NOW.” ~Zig Ziglar
You Train the World How to Treat You!
When you feel that struggle because what is most important to you and in alignment with your core is not supported by those around you, it’s a sign that perhaps you have some work to do to re-train those around you or simply speak up for yourself. Will it happen overnight? Of course not! However, the more you start saying “no” to things that are not aligned with your true self and where you want to be and start saying “yes” to those that are, the less struggle you will ultimately have. The key is starting by shifting your own thinking first.
What a powerful thing you can do for yourself this year! What if you simply committed to spending some time getting clarity about what really is most important to you? What might open up for you? Often finding this clarity about what is most important allows you to make choices without any residual guilt or “shoulds” because there’s a sense of peace when your choices come from that place of clarity.
Think about it, whenever you catch yourself judging someone or thinking “it should be this way” rather than how it currently is, it’s like telling someone, “excuse me, but would you mind not being you and instead being some image I’ve created for you that fits with my own thoughts, opinions, etc.?” But when you accept the world around you for what it is and then ask yourself “given these circumstances that I can’t change, what is it I’m wanting for myself?” This allows you to take on even the toughest challenges because you’re taking control of your role in your life and surroundings rather than getting upset about the circumstances or wasting energy trying to make things something they are not.
So make a different type of resolution this year and instead commit to YOU!
Author: Rosie Ward, MPH, CHES, Intrinsic Coach™; Health and Wellness Director, Northwestern Health Sciences University.
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Get Energized

2009-01-19T10:12:00.000-08:00

Feeling sluggish this season? try these all-natural remedies to RECHARGE your life and health.
by Trish Riley www.naturalhealthmag.com

Bodywork
Massage can help improveblood flow, allowing oxygen, nutrients, and hormones to travel more effectively. "We know that massage slows down heart rate, blood pressure, and the production of stress hormones," says Tiffany Field, Ph.D., founder and director of the Touch Research Institute at the University of Miami School ofMedicine and author of the forthcoming Complementary and Alternative Therapies (APA Books, 2007). Here are two types that can fortify energy-depleted bodies:

Shiatsu and Acupuncture
Two forms of bodywork that target the Chinese meridian system, or the 12 main channels through which energy circulates in the body, are shiatsu and acupuncture. Meridians are said to relate to major organs, and blockages in them are thought to lead to disease, emotional disorders, and fatigue, says Ted Thomas, a shiatsu therapist in Vancouver, Canada, and member of the American Organization for Bodywork Therapies of Asia (aobta.org). With shiatsu, a Japanese therapy, practitioners apply pressure-using hands, thumbs, fingers, and sometimes elbows and knees-to open blocked meridians. Acupuncture, which uses fine needles to target meridians, also fights fatigue. A 2006 Mayo Clinic study found that it significantly reduced fatigue and anxiety in patients with fibromyalgia. Homework:Rub both ears between the thumb and first finger for 20 to 30 seconds for instant energy. "All meridians go through the ears, so rubbing the ears stimulates the whole body," says Kona, Hawaii-based Jacob Teitelbaum, M.D., medical director of Fibromyalgia & Fatigue Centers, Inc. A foot rub can have the same effect, he adds.

Relationship Rules: Tips on how to build a healthy love life with your spouse

2009-01-19T09:37:00.000-08:00

By: Hara Estroff Marano

Human beings crave intimacy, need to love and be loved. Yet people have much trouble doing so.It's clear from the many letters I get that lots of folks have no idea what a healthy relationship even looks like. Because I care about these things, and care about the environments children grow in, I'm using this space as an attempt to remedy the problem-again.From many sources and many experts, I have culled some basic rules of relationships. This is by no means an exhaustive list. But it's a start. Print them out and pin them up on your refrigerator door. I won't test you on them-but life will.

Choose a partner wisely and well. We are attracted to people for all kinds of reasons. They remind us of someone from our past. They shower us with gifts and make us feel important.

Evaluate a potential partner as you would a friend; look at their character, personality, values, their generosity of spirit, the relationship between their words and actions, their relationships with others.

Know your partner's beliefs about relationships. Different people have different and often conflicting beliefs about relationships. You don't want to fall in love with someone who expects lots of dishonesty in relationships; they'll create it where it doesn't exist.

Don't confuse sex with love. Especially in the beginning of a relationship, attraction and pleasure in sex are often mistaken for love.

Know your needs and speak up for them clearly. A relationship is not a guessing game. Many people, men as well as women, fear stating their needs and, as a result, camouflage them. The result is disappointment at not getting what they want and anger at a partner for not having met their (unstated) needs. Closeness cannot occur without honesty. Your partner is not a mind reader.

Respect, respect, respect. Inside and outside the relationship, act in ways so that your partner always maintains respect for you. Mutual respect is essential to a good relationship.

View yourselves as a team, which means you are two unique individuals bringing different perspectives and strengths. That is the value of a team-your differences.

Know how to manage differences; it's the key to success in a relationship. Disagreements don't sink relationships. Name-calling does. Learn how to handle the negative feelings that are the unavoidable byproduct of the differences between two people. Stonewalling or avoiding conflicts is NOT managing them.

If you don't understand or like something your partner is doing, ask about it and why he or she is doing it. Talk and explore, don't assume.

Solve problems as they arise. Don't let resentments simmer. Most of what goes wrong in relationships can be traced to hurt feelings, leading partners to erect defenses against one another and to become strangers. Or enemies.

Learn to negotiate. Modern relationships no longer rely on roles cast by the culture. Couples create their own roles, so that virtually every act requires negotiation. It works best when good will prevails. Because people's needs are fluid and change over time, and life's demands change too, good relationships are negotiated and renegotiated all the time.

Listen, truly listen, to your partner's concerns and complaints without judgment. Much of the time, just having someone listen is all we need for solving problems. Plus it opens the door to confiding. And empathy is crucial. Look at things from your partner's perspective as well as your own.

Work hard at maintaining closeness. Closeness doesn't happen by itself. In its absence, people drift apart and are susceptible to affairs. A good relationship isn't an end goal; it's a lifelong process maintained through regular attention.

Take a long-range view. A marriage is an agreement to spend a future together. Check out your dreams with each other regularly to make sure you're both on the same path. Update your dreams regularly.

Never underestimate the power of good grooming.

Sex is good. Pillow talk is better. Sex is easy, intimacy is difficult. It requires honesty, openness, self-disclosure, confiding concerns, fears, sadnesses as well as hopes and dreams.

Never go to sleep angry. Try a little tenderness.

Apologize, apologize, apologize. Anyone can make a mistake. Repair attempts are crucial-highly predictive of marital happiness. They can be clumsy or funny, even sarcastic-but willingness to make up after an argument is central to every happy marriage.

Some dependency is good, but complete dependency on a partner for all one's needs is an invitation to unhappiness for both partners. We're all dependent to a degree-on friends, mentors, spouses. This is true of men as well as women.

Maintain self-respect and self-esteem. It's easier for someone to like you and to be around you when you like yourself. Research has shown that the more roles people fill, the more sources of self-esteem they have. Meaningful work-paid or volunteer-has long been one of the most important ways to exercise and fortify a sense of self.

Enrich your relationship by bringing into it new interests from outside the relationship. The more passions in life that you have and share, the richer your relationship will be. It is unrealistic to expect one person to meet all of your needs in life.

Cooperate, cooperate, cooperate. Share responsibilities. Relationships work ONLY when they are two-way streets, with much give and take.

Stay open to spontaneity.

Maintain your energy. Stay healthy.

Recognize that all relationships have their ups and downs and do not ride at a continuous high all the time. Working together through the hard times will make the relationship stronger.

Make good sense of a bad relationship by examining it as a reflection of your beliefs about yourself. Don't just run away from a bad relationship; you'll only repeat it with the next partner. Use it as a mirror to look at yourself, to understand what in you is creating this relationship.

Change yourself before you change your relationship.

Understand that love is not an absolute, not a limited commodity that you're in of or out of. It's a feeling that ebbs and flows depending on how you treat each other. If you learn new ways to interact, the feelings can come flowing back, often stronger than before.

Psychology Today Magazine, Oct/Nov 2004Last Reviewed 3 Nov 2008Article ID: 354

Are you taking too many supplements? Not enough?

2009-01-19T09:22:00.000-08:00

Nutritional status is a vital foundation of health and performance. Spectracell’s FIA™ test, now available at Triune Wellenss, is an innovative assessment of nutritional status. Unlike traditional serum, hair and urine tests, Spectracell’s FIA™ evaluates how an individual’s white blood cells respond to varied environments of over 30 vitamins, minerals, amino acids and antioxidants. As a result, individual differences in metabolism, age, genetics, health, prescription drug usage, absorption rate or other factors are taken into consideration.
A simple non-fasting blood draw is necessary to run the test and your follow up visit At Triune will provide you with your results and repletion suggestions.

We will be testing for the following deficiencies:
Vitamins
Vitamin A • Vitamin B1 • Vitamin B2 • Vitamin B3 • Vitamin B6 • Vitamin B12 • Biotin • Folate • Pantothenate • Vitamin C • Vitamin D
Minerals
Calcium • Magnesium • Zinc • Copper
Amino Acids
Asparagine • Glutamine • Serine
Antioxidants
Alpha Lipoic Acid • CoenzymeQ10 • Cysteine • Glutathione • Selenium • Vitamin E
Spectrox™ for Antioxidant Function
Carbohydrate Metabolism
Chromium•Fructose Sensitivity•Glucose-Insulin Metabolism
Fatty Acids
Oleic Acid
Metabolites
Choline • Inositol • Carnitine

Testing is now available at TRIUNE! Patients with eligible Insurance pay $160-$315 and Medicare patients $98 (total value $1,842). Call today to schedule your appointment. If you have any questions please feel free to contact the office for further information at 215-627-6279 or visit our website www.tri-une.com.

Winter Sports Safety for Kids: Sledding, Skiing, Snowboarding, And Skating

2009-01-05T13:21:00.001-08:00

There's a blizzard outside…and school is cancelled. Kids are constantly nagging their parents about going outside to slide down the huge, snow-covered hill in the backyard. Before the parents have the chance to say “yes” or “no,” the child only puts on his jacket, no hats or mittens, and grabs the broken, old sled in the corner and rushes outside. But will the child be properly prepared for winter’s harsh elements? The answer is most likely not. What can parents and coaches do to make sure their kids are safe while playing winter sports like sledding, skiing, snowboarding, or ice skating?

The following are some tips from the Nemours Foundation on how to play it safe on the snow or ice this winter:

Stay Warm:

Dress in layers and don’t forget the hat, mittens and gloves! Your body needs to stay warm to work properly and the more layers you have, the longer you can stay outside.

Fun in the Sun:

Put on sunscreen with a minimum SPF of 15 when you are playing winter sports outside during the daylight hours. Sunlight reflects off all that bright white snow and ice and back onto your face.

Sledding:

* Type of sled:
o Have a sturdy sled that you can steer;
o Handholds should be easy to grab;
o The seat of the sled should be padded;
o Never use homemade sleds like garbage-can lids, plastic bags, or pool floats because these are dangerous and hard to steer; and
o Never use a sled that has any sharp, jagged edges or broken parts.
* Before you slide down the hill:
o If using one sled, don’t go over the weight limit and look at the label for the number of pounds the sled will hold;
o If there is one sled per person, make sure the person sledding before you is well out of the way before you take off; and
o Sit on the sled, don't lie down because this increases the chance of losing control and flipping over.
* What to wear:
o Wear gloves, mittens, and boots to help keep you warm and prevent you from injuring your hands and feet; and
o Wear a bike helmet to protect your head.
* Where to sled:
o Make sure the hill isn’t too steep and that it’s covered with snow, not ice;
o Avoid sledding down hills with bushes, trees, and rocks; and
o Sled only during daylight hours or in well-lit areas.

Skating:

* Only skate on approved ice that is marked by the police or recreation department as safe;
* Stay within the designated skating area
* Ice skates must fit properly;
* Skate in the same direction as the rest of the crowd;
* Watch where you're going and make sure you have lots of room to move;
* Remove gum or candy from your mouth to prevent choking oron it or have it fall out of your mouth and trip on it.
* If playing hockey, don’t step out on the ice without the proper gear — padding and the right helmet; and
* If you are not sure what gear is needed, ask an ice-hockey coach or professional at a sporting goods store.

Skiiing and Snowboarding:

* Wear equipment that fits you properly, including the boots, bindings, skis, googles, knee pads (snowboarding), and helmets;
* Take at least one skiing or snowboarding lesson before you take off because this can prevent frustration and injury before you have chance to enjoy the sport;
* Have parents or instructors choose the right trail for you based on your skill level — start off on the easier slopes and move to the harder ones later;
* Be aware of your surroundings to avoid collisions with others; and
* Take it slow, don’t rush!

Source: The Nemours Foundation.

Posture and Back Pain

2009-01-03T09:09:00.001-08:00

If you’ve ever suffered from back pain (whether lower or upper), the pain you have could be attributed to your posture. According to the Health Education Bureau, although bad posture may not cause significant discomfort, continual poor posture will cause back pain in the long term. Maintaining good posture is one of the easiest ways to prevent back pain.

Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. In order to have good posture, you must train your body to stand, walk, sit and lie in positions that places the least stress on supporting muscles and ligaments during movement or weight-bearing activities. According to the Cleveland Clinic, maintaining proper posture is important because it:

* Keeps bones and joints in the correct alignment, allowing muscles to function properly;
* Helps decrease the abnormal wearing of joint surfaces that could result in arthritis;
* Decreases the stress on the ligaments holding the joints of the spine together;
* Prevents the spine from becoming fixed in abnormal positions;
* Prevents fatigue by allowing the body to use less energy;
* Prevents strain or overuse problems;
* Prevents backaches and muscular pain; and
* Contributes to a good appearance.

Aside from maintaining fitness and flexibility and developing a reserve of strength, it is important to be able to identify poor posture, its risks, and to avoid potentially harmful situations. Spine-health.com offers these four basic rules:

1. Prolonged static posture is the enemy: Your body can only tolerate being in one position for approximately 20 minutes. This is why driving or sitting at your desk can become uncomfortable after a short period of time. Holding the same position slowly stretches the elasticity out of tissues and as stress builds up, it causes discomfort. The solution? Change positions frequently. Sit down if you’ve been standing for a while, and move around if you’ve been standing. Take short breaks throughout the day and alternate posture and if you must sit or stand for long periods of time, alternate your position frequently.

2. Frequent or repetitive stretching can bind joints: This is especially true when you continually stretch to the end range of motion or maintain awkward, angled postures. Injury is very likely if you do a lot of lifting from the floor, lifting overhead, moving bulks loads, or find yourself twisting while picking up materials.

3. Heavy loads offer greater risk: To prevent injury, be sure to have the proper tools or another person to help when you must lift or move heavy or bulky objects.

4. Fatigue makes you move more awkwardly: If you are overtired or feel fatigued, avoid lifting heavy objects alone.

When you are standing or sitting with good posture, your spine takes on an “S” shape. When your body is continually subjected to bad posture, your spine often adapts a “C” shape. Unfortunately, this is the position most people sit in on a daily basis. Sitting in the “C” position puts a great deal of pressure on the spine. This stress is progressively built up, with most stress down in the lumbar spine (where most back pain occurs).

PREVENTING BACK PAIN

Back pain is often the result of poor posture, heavy lifting, or any activity that puts the spine at an abnormal position. Spine-health.com offers some suggestions for preventing injury during daily tasks:

Lifting

* Lifting heavy objects is hard on your lumbar spine: It is extremely important to use a diagonal foot position and get as close to the item as possible. Lift with your knees, not with your back, and keep the item as close to your body as you can when standing up.
* It is easier to move loads that are waist-high (or off the floor): Repetitive lifting from the floor is particularly risky, so try to get the material off the floor using the help of another person or a mechanical device.
* Keep all loads as close to your center of gravity as possible: Carrying loads on your shoulder is safer for long and narrow material. An example of such material would be a roll of carpet.
* If the item has a handle, place a hand on your knee to get additional leverage: Also be sure to use a diagonal foot position. Carrying two objects of the same weight will balance the load as long as the weight of the load is reasonable.
* Pivot, don’t twist: Pivoting means moving your shoulders, hips and feet with the load in front of you at all times. The lower back is not designed to torque or twist repetitively. Whether you are using a shovel or moving something, always avoid twisting your back.

Pushing Versus Pulling

* Pushing an object is often easier on your back than pulling. You should use your arms and legs – not your back – to provide the leverage to start the push.
* Handles that are waist high are easiest for pushing.
* If you have to pull something, keep it at your side: This prevents twisting of your lower back.
* For very large loads, turn around and use your back to push against the object: This allows you to get the best effort from your legs while protecting your back at the same time.

Sources: The Cleveland Clinic, Spine-health.com, The Back Shop.

Runners add years to Their Lives

2008-12-31T09:04:00.000-08:00

By Carolyn Johnson

STANFORD, CA (KGO) -- Baby boomers exercising into their golden years can take heart tonight. A new study out of Stanford documents long term benefits from running and details how the body reacts to vigorous exercise as we age.

Walter Bortz hit the pavement long before the running craze of the 1970's and 80's. But, after completing dozens of marathons, the 78-year-old has none of the knee or hip damage critics back then had predicted.

"Nothing, not a smidge," says Bortz.
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And now, a new report could put even more spring in the step of older runners. Stanford researcher James Fries followed more than 500 runners for 20 years. Among the findings about to be published says the runners had fewer disabilities than non-runners, a longer span of activity in their lives and were half as likely to die early deaths.

"This is good news. What we found was that if you're a regular long distance runner or practice other forms of vigorous long distance activity, then you'll have a prolongation of the good period of life, the period where you don't have any disability," says Dr. James Fries.

He says the biggest surprise was that the predicted joint damage, in which many researchers had expected to see, wasn't there. Instead, they found that barring injury, running kept important components of the knee, such as the cartilage, healthy.

"When you put weight on the cartilage you squeeze water out into the joint space, and with it go the waste products. And when you take weight off, another part of the stride, the water goes back in and with it goes oxygen, which nourishes these cells," says Fries.

All of which validates what many older runners like Walter Bortz say they're bodies already tell them.

"I use this marathon every year as my annual physical exam. I don't need a doctor. I don't' need to know anything. If I can run a marathon, that's proof of health," says Bortz.

And to those with a long road still ahead, perhaps some incentive to keep putting one foot in front of the other.

The results of running study are being published in the journal 'Archives of Internal Medicine'. Fries and his team also released a separate paper earlier this month, focusing on the arthritis findings.
(Copyright ©2008 KGO-TV/DT. All Rights Reserved.)

Inactivity and Your Health: the Risks

2008-12-23T14:49:00.000-08:00

Advice to “consult your physician before you begin an exercise program” is regularly given. This advice is important, especially for older individuals or people with underlying health problems – particularly if they want to engage in vigorous physical activity. However, more important advice might be to “talk to your physician first and get permission if you plan to stay sedentary” because the hazards of being sedentary are clear:

1. Your risk of getting diabetes doubles. Physical activity helps to prevent insulin resistance, the underlying cause of type 2 diabetes. It was reported in one study that the risk of diabetes increased 14% for every 2 hours a person watched television each day.
2. Your risk of cancer increases. Sedentary people have a greater risk of developing breast cancer and pancreatic cancer increases; they are 30-40% more likely to develop colon cancer. Some studies have shown a decrease in cancer-related deaths in people who are fit compared to those that are not fit.
3. Your brain may turn to mush. Okay, maybe this is a bit dramatic, but research shows that physical activity helps prevent a decline in cognitive functioning and dementia. Exercising just 3 times per week decreases your chances of developing dementia by 32%.
4. Your risk of a heart attack increases. Exercise strengthens your heart and keeps it healthy. A study by Harvard found that nurses who walked 3 or more hours per week (30 minutes per day) had half as many heart attacks as those who did not have a regular walking program. Face it, couch potatoes are simply a heart attack waiting to happen.
5. Your risk of stroke increases. The Aerobic Research Center data showed that men who were active reduced their risk of stroke by two-thirds. Likewise, the Harvard Nurses’ Health Study showed that active women dropped their risk of stroke by 50%.
6. You lose muscle. The old saying “if you don’t use it, you lose it” is true. The best way to lose muscle mass (which eventually leads to not even having enough strength to function properly in your daily life) is to be sedentary. If you want to stay out of the nursing home, get regular exercise that includes strength training (with core training and balance training).
7. Your bones weaken. Beginning after the ages of 25-30, our bones become weaker each year. This process is accelerated in inactive people. In fact, weak bones account for 1.5 million fractures per year. Just like muscles, bones need regular exercise to maintain their mineral content and strength. The best activities for bone health and weight-bearing activities and weight lifting.
8. You’re more likely to become depressed. Inactive people get depressed more often than people who are physically active; physical activity is not just about your muscles, it’s about your brain and is a good way to elevate your mood.
9. You’re more likely to gain excess weight. If you don’t exercise, you’re going to grow. Nearly two-thirds of the population is now considered to be overweight, leading to numerous other health problems. One study found that walking for one hour daily reduced the risk of obesity by 24%.
10. Your immune system is depressed. Your immune system fights disease and illness to keep you healthy. People who get regular moderate physical activity have the highest functioning immune systems. But don’t over-do it, as this can lead to exhaustion and decreased immunity.

If you’re still determined to be inactive, then you might want to have a long chat with your healthcare provider because you’re headed down a long, expensive, and dangerous journey. If you’re finally convinced that staying on the couch isn’t safe for you, start slow by putting on a pedometer and gradually increasing your steps. There are many resources on this website available for you to help you get going. In other words, your excuses have run out!

Source: The Cost of Inactivity, Nutrition Action Health Letter, Dec. 2005.

Steps to Save Energy in Warm Weather

2008-12-22T08:01:00.000-08:00

Here are some tips to save money and energy in warm weather. The biggest savers are in bold.

* Use electrical appliances at night during the non-peak hours. Spreading out demand controls costs and delays the need for new power plants.
* Set your air conditioner thermostat to 78 oFor higher. You can save one percent on your energy costs for every one degree you increase your thermostat setting.
* Turn off your air conditioner when no one is at home. Use a programmable thermostat to start cooling before you come home.
* Use whole house fan, room fans or ceiling fans instead of air conditioning.
* Use one high-efficiency dehumidifier instead of two or more regular dehumidifiers.
* Use a dehumidifier with a humidistat.
* Replace the most used incandescent bulbs and fixtures with fluorescent.
* Unplug second refrigerator if not in use.
* Pull the shades and close the drapes during the day.
* Cook outside or use your microwave instead of the stove.
* Hang laundry outside to dry.
* Run the dishwasher at night.
* Vacuum in early morning or evening.
* Turn off appliances, including TVs and computers, when not in use.
* Turn off lights when not in use.

Source: “Energy-Savings Tips for Warm Weather,” Madison Gas & Electric Company, www.nge.com.

How Fit Are You?

2008-12-15T09:50:00.001-08:00

How fit are you? Most people reply to this question with “I’m pretty fit.” However, how do you know how fit you really are? Researchers at the University of Washington studied this by analyzing data from treadmill tests conducted on 1,978 adult men and women in the National Health and Nutrition Evaluation Survey (NHANES) that comprised a stratified sample of the entire United States.

Researchers calculated the VO2 max, or maximum aerobic capacity, for each subject and used the data to develop national norms for cardiovascular fitness for adults ages 20-49. The norms were divided into three fitness categories:

1. Low fit – having an aerobic capacity equal to the least fit 20% of the population for that age group and gender.
2. Moderately fit – having an average aerobic capacity equal to 20-59% of the population for that age group and gender.
3. High fit – having an aerobic capacity equal to the most fit 60-100% of the population for each age group and gender, or above average.

Previous research was conducted by the Cooper Aerobic Research Center that used similar fitness ratings. The results of this research include:

* The low fit group has the highest mortality rates.
* The high fit group had the lowest mortality rates
* The “moderate fit” group’s mortality rates were in between.
* Low fit men were 3.2 times more likely to die during the 10-year follow-up than fit men.
* Low fit women were 5.3 times more likely to die during the 10-year study than high fit women.
* The biggest drop in mortality was between those in the low fit to moderate fit; this indicates that even moderate exercise done regularly had a strong protective effect on health.

Click here to assess your aerobic capacity

Aerobic Capacity Norms:
Fitness Category

Males
VO2 max (ml/min/kg)

Females
VO2 max (ml/min/kg)
Ages 20-29

Low fit
<37.1 <30.6

Moderate fit
37.1 – 44.2 30.6 – 36.6

High fit
44.3 + 36.7 +

Ages 30-39

Low fit
<35.3 <28.7

Moderate fit
35.3 – 42.4 28.7 – 34.6

High fit
42.5 + 34.7 +

Ages 40-49

Low fit
<33.0 <26.5

Moderate fit
33.0 – 39.9 26.5 – 32.3

High fit
40.0 + 32.4 +

Ages 50-59

Low fit
<31.4 <25.1

Moderate fit
31.4 – 39.3 25.1 - 31.3

High fit
39.4 + 31.4 +

Ages 60+

Low fit
<28.3 <21.9

Moderate fit
28.3 – 36.1 21.9 – 28.2

High fit
36.2 + 28.3 +

The Bottom Line:

Keep in mind that being in the moderately fit or average fitness level category is not necessarily desirable; it is important to consider that these norms are based on a population that is largely sedentary. If you want to improve your longevity, your best odds are to stay in the high fit group.

* Regular exercise is critical for strong bones. This is especially critical for adolescents, teens, and young adults.
* Participating in activity that builds stronger bones during youth continues even after becoming less active for 5 years.
* Staying active throughout your life is the best for maintaining bone health.

Sources: Sanders and Duncan (April 2006). Population-Based Reference Standards for Cardiovascular Fitness among U.S. Adults: NHANES 1999-2000 and 2001-2002. Medicine & Science in Sports & Exercise, 38:701-7; Blair, et al. (1989). Physical fitness and all-cause mortality. A prospective study of healthy men and women. Journal of the American Medical Association, 262:2395-2401; Determining Aerobic Capacity (2006), Wellsource, Inc.

Tips for Party Givers

2008-12-11T12:47:00.001-08:00

The National Commission Against Drunk Driving (NCADD), a member of the National 3D Prevention Month Coalition, offers the following great ideas for party givers:

1. When your guests arrive, collect their car keys. That way, when they are ready to leave, they can get a second opinion on whether or not they are sober enough to drive.

2. Always serve food with alcohol. High protein and carbohydrate foods like cheese and meats are especially good. They stay in the stomach much longer, this slows down the rate at which the body absorbs alcohol.

3. Have several self-measuring ounce bottle spouts at the bar to mix drinks. Guests are less likely to drink excessively when standard measures are used.

4. If you serve alcoholic punch, use a non-carbonated base such as fruit juice. The body absorbs alcohol faster when mixed with carbonation.

5. Serve non-alcoholic beverages. It is possible that some of your guests will not want to drink alcohol.

6. Do not force drinks on your guests or rush to refill their glasses. Some guests may not want to seem rude and will accept drinks they do not want.

7. Stop serving alcohol about two hours before the party is over. Guests then have time for their bodies to absorb the alcohol consumed. Serve coffee or other non-alcoholic beverages as well as food.

8. If you observe a guest drinking too much:

* Engage him/her in conversation to slow their drinking.
* Offer high protein food like shrimp, pizza or spare ribs.
* Offer to make the next drink with a non-carbonated base.

Non-Alcoholic “Mocktails”

Below are non-alcoholic recipes to try provided by the Washington Regional Alcohol Program and the Virginia Department of Motor Vehicles:

Designated Driver’s Delight:

* 2 1/2 oz. orange juice
* 1 ¼ oz. pineapple juice
* 1 ¼ oz. cranberry juice
* 2 scoops vanilla ice cream
* 3-4 frozen strawberries

Mix in a blender until smooth. Serve in a hurricane glass with an orange slice and a strawberry.

The Enforcer:

* Fresh brewed coffee
* Whipped cream
* Chocolate sprinkles
* Sugar Cubes
* Cinnamon

Pour coffee into a mug and stir in 2 sugar cubes and a dash of cinnamon. Top with whipped cream and chocolate sprinkles.

Source: National Drunk and Drugged Driving (3D) Prevention Month Coalition, “Party Ideas and Recipes,” www.ncadd.com.

Natural Health Terminology

2008-12-08T14:23:00.000-08:00

I found this glossary of terms that may be useful to readers or unless that may help clear up some answers as to what actually is chelation therapy, acupuncture, chiropractic,...
I hope you enjoy.
A.O.B.T.A.: American Association for Bodywork Therapies of Asia

Acupressure: Type of Chinese medicine that uses direct stimulation by a therapist’s fingertips, knuckles, or hands or from blunt-tipped instruments to stimulate specific points on energetic meridians and points on a patient’s body (1).

Acupuncture: A branch of ancient Chinese medicine that treats many conditions including diseases, drug or alcohol addiction, and sinus problems by stimulation of needles to directly manipulate a network along 12 major pathways or energetic meridians, connecting specific internal organs with energetic points on the network. Acupuncture regulates, or disperses Ki (also referred to as Chee, Chi, Ki, Qi, and Qui), the vital life energy that animates all living organisms, and results in a correcting and rebalancing Ki to relieve pain and restore health (1).

Alexander Technique: A method of changing everyday movement habits to improve freedom of movement, balance, coordination and posture, and to reduce tension (4).

Allopathy: The conventional method of medicine that combats disease by using active techniques specifically against the disease (1).

Alternative therapies: Interventions for improving, maintaining and promoting health and well being, preventing disease, or treating illness. Encompassing over 200 modalities and more than 10,000 uses, alternative and complementary therapies are not part of the standard North American biomedical regimen of health care or disease prevention. Standard refers to practices commonly taught in U. S. medical schools, covered by major insurers, or referred to as allopathic or Western medicine (1).

Anthroposophic medicine: Based on the principles of anthroposophy, developed by philosopher and spiritual scientist Rudolf Steiner, PhD (1861-1925); this medical system takes into account the spiritual and physical components of illness. A treatment regime may include herbal and homeopathic medicines as well as dietetics, art and movement therapies, massage, and hydrotherapy (1).

Antioxidant: A substance capable of protecting other substances from oxidation; some are made by the body to inhibit the destructive actions of chemicals called free radicals; some, such as vitamins C and E, are nutrients (1).

Applied kinesiology: Can determine health imbalances in the body's organs and glands by identifying weaknesses in specific muscles. By stimulating or relaxing these key muscles, an applied kinesiologist can diagnose and resolve a variety of health problems (6).

Aromatherapy: Therapeutic use of essential oils extracted from flowers, stems, leaves, roots, or fruits of a plant or tree. Physiological and psychological benefits of treatment are achieved by absorption through massage, hydrotherapy, and inhalation (1).

Art therapy: A type of therapy in which a person is encouraged to express feelings through a nonverbal process, using a variety of materials to create art. By observing the process, form, color, content, interests and comments, an art therapist makes a comprehensive [assessment] of a client’s needs and determines treatment plans to restore, maintain, or improve an individual’s physical and mental health (1).

Aston-Patterning: Is the application of the Aston paradigm (perceptions about our bodies' natural form and function, our processes of learning and self-expression, and our interaction with the physical properties of the planet and our environment) to human movement, bodywork, and ergonomics, matching human function to its environment. As a form of therapy, its uniqueness lies partly in its comprehensive approach to the whole individual rather than seeing the body as separate parts. The understanding of a specific problem or interest is evaluated in relationship to the whole, taking into consideration the entire person, including the body, character expressions, personal beliefs, and movement habits. There is no set recipe for managing a problem (6).

Ayurvedic medicine: Five thousand-year-old system of holistic and preventive medicine from India that treats illness as an imbalance or stress in the awareness of the individual, along with an imbalance of the doshas. The ayurvedic tradition employs diagnostic procedures such as reading the pulse and observing the tongue. Nutrition counseling, yoga, massage, herbal medicine, meditation, and other modalities are used to treat a broad spectrum of ailments in reaching a balanced state of inner harmony, health, and natural well-being (1).

B

Bach Flower Remedies: Are a set of 38 different herbal remedies (plus one combination remedy) made from the specially prepared, "potentized" essence of the petals and heads of flowers. Each essence is made from a particular type of flower and preserved in unflavored brandy to prevent spoilage. Bach flower remedies are non-toxic, non-addictive, and utilize the mood-altering properties of the plants to harmonize and balance emotional sensitivities. The remedies act as catalysts to alleviate the underlying causes of stress. They are related to homeopathy in terms of application, this system was developed by British physician Edward Bach (1886-1936) (6).

Balneotherapy: The treatment of illness by baths (e.g., mud baths).

Bioelectromagnetics: The scientific study of interactions between living organisms and electromagnetic fields, forces, energies, currents, and charges. The range of interactions studied includes atomic, molecular, intracellular, up to the entire organism (1).

Bioenergetics: A method of studying and understanding the human personality in terms of the body and its energetic processes. Bioenergetic therapists believe that the body and mind are functionally identical and that repressed emotions affect the body and mind by creating chronic muscular tension and diminishing energy. Through movement, breathwork, psychotherapy and emotional release techniques, the person works to resolve these issues; also called Reichian Therapy (1).

Biofeedback: The process of furnishing an individual with information, usually in an auditory or visual mode, on the state of one or more physiological variables such as heart rate, blood pressure, or skin temperature; it often enables the individual to gain some voluntary control over the physiological variable being sampled. Biofeedback is used especially for stress-related conditions such as asthma, migraine headaches, insomnia, and high blood pressure (1).

Botanical medicine: Another term for herbal medicine--therapies of or derived from plants (1).

Bowen Technique: Is an original system of gentle but powerful soft tissue mobilization that affects they body both structurally and energetically to restore its self-healing mechanisms. It is painless, noninvasive, safe to use on anyone, ranging from newborns to the elderly, and provides lasting relief from a wide variety of acute or chronic conditions (6).

C

Cell therapy: Promotes physical regeneration through the injection of healthy cellular material into the body. It is used to stimulate healing, counteract the effects of aging, and treat a variety of degenerative diseases such as arthritis, Parkinson's disease, atherosclerosis, and cancer. Although not approved in the United States, cell therapy is used throughout Europe and in many countries worldwide (6).

Chakras: Sensed by some practitioners of the touch therapies and first elaborated in ancient Indian metaphysics, describes seven major vortices of energy in the human biofield, each associated with a particular nerve plexus and endocrine gland. Chakra balancing is the clearing of energy blocks from the chakras (1).

Chelation therapy: Series of intravenous injections of the synthetic amino acid EDTA (ethylene diamine tetraacetic acid), designed to detoxify the body of undesirable heavy metals such as lead, mercury, nickel, copper, and cadmium. Chelation therapy is often used to treat atherosclerosis and arteriosclerosis by dissolving plaque that has built up in the circulatory system (1).

Chinese medicine: A variety of ancient and modern therapeutic methods, including acupuncture, herbal medicine, massage, heat therapy, and nutritional and lifestyle counseling-that treats a broad range of chronic and acute illnesses (1).

Chiropractic: A system of healing that recognizes the innate healing capacities of the body and seeks, through a variety of approaches, to remove impediments to health. Training includes medical and chiropractic diagnosis, applications of physiotherapeutic modalities, exercise, rehabilitation and nutrition. Acupuncture may be used by some chiropractors. A high priority is placed on preventive health and wellness education.

Colonic therapy: Colonic irrigations with fluid under gentle pressure are a method of and therapy for bowel cleansing designed to detoxify the large intestine (1).

Color therapy (color healing): The therapeutic use of various forms of color and light for physical, emotional, and spiritual benefit to the human body (6)

Complementary Therapies: Commonly refers to those therapies that complement, or are adjunctive to, standard or mainstream medical therapies.

Craniosacral therapy: Gentle manipulation of the brain, spinal cord, bones of the skull, sacrum and interconnected membranes--to correct misalignments and distortions in the structure and function of the craniosacral mechanism that surrounds the central nervous system (1).

Crystal therapy or gem therapy or crystal healing: Use of quartz crystals, gemstones, and other types of crystals and stones for therapeutic and healing purposes (1).

Cupping: A technique of applying suction over selected points or zones in the body. A vacuum is created by warming the air in a jar of bamboo or glass and overturning it onto the body to disperse areas of local congestion. This therapy is used in the treatment of arthritis, bronchitis, and sprains, among other ailments (1).

D

D.C.: Doctor of Chiropactic

D.Ac.: Doctor of Acupuncture

D.H.M.: Doctor of Homeopathic Medicine

D.Om.: Doctor of Oriental Medicine

Detoxification: The process of eliminating the build-up of wastes and toxins from the body, often accomplished with fasting, adhering to specific diets, colon therapy, vitamin therapy, chelation therapy, and hyperthermia (1).

Dietary supplements: Congress defined the term "dietary supplement" in the Dietary Supplement Health and Education Act (DSHEA) of 1994. A dietary supplement is a product (other than tobacco) taken by mouth that contains a "dietary ingredient" intended to supplement the diet. Dietary ingredients may include vitamins, minerals, herbs or other botanicals, amino acids, and substances such as enzymes, organ tissues, and metabolites. Dietary supplements come in many forms, including extracts, concentrates, tablets, capsules, gelcaps, liquids, and powders. They have special requirements for labeling. Under DSHEA, dietary supplements are considered foods, not drugs.

Doshas: In Ayurvedic medicine, three basic physiological principles that interact to create health; an imbalance leads to disease (1).

Drama therapy: Defined by the National Drama Therapy Association as "the intentional use of drama/theater processes to achieve the therapeutic goals of symptom relief, emotional, and physical integration, and personal growth." Drama therapy is an active approach to behavioral, emotional, and cognitive change that has been found to be effective with the severely disturbed and disables. Yet it is equally applicable to the exploration of human potential in all people (6).

Dream therapy: The use of dreams and the dream state to accomplish physical and emotional healing. It involves both the interpretation of information obtained while dreaming and the active participation in the dream process through a technique called lucid dreaming. The various processes associated with dreams have been put under the generalized term of "dreamwork" (6).

E

Ear candling or ear coning: A treatment for wax build-up, hearing problems, and ear and sinus infections. Treatment involves placing a narrow, specially designed tubular candle at the entry to the ear canal, while the opposite end is lit. The heat from the burning cylinder creates a vacuum and draws debris from the ear canal (1).

Eastern medicine: A broad term for Oriental, Indian, Tibetan, Japanese, and Chinese medicine, all of which share philosophies about the energy system of the human body and the necessity of balance and harmony. Practitioners are trained to use a variety of ancient and modern techniques of diagnosis and treatments (1).

Electrotherapy: The use of electrical current for a variety of therapeutic purposes including pain relief, reduction of swelling, muscle relaxation, speeding up of the healing process, and stimulation of acupuncture points (1).

Energetic medicine: A group of therapies and approaches that seeks to influence health by working with the energetic field (“non-local consciousness”) of the body.

Environmental medicine: Explores the role of dietary and environmental allergens in health and illness. Factors such as dust, molds, chemicals, and certain foods may cause allergic reactions that can dramatically influence diseases ranging from asthma and hay fever to headaches and depression. Virtually any chronic physical or mental illness may be improved by the care of a physician competent in this field (6).

Enzyme therapy: Both plant-derived and pancreatic enzymes are employed in enzyme therapy and they can be used independently or in combination. Plant enzymes are prescribed to enhance the body's vitality by strengthening the digestive system, while pancreatic enzymes are beneficial to both the digestive system and immune system. As proper digestive functioning is restored, many acute and chronic conditions may also be remedied (6).

F

Feldenkrais: A form of movement therapy designed to isolate separate muscles and muscle groups to promote flexibility, release tension, and enhance balance (1).

Feng shui: Ancient Chinese practice of arranging home or work environments to promote health, happiness, and prosperity. Importance is placed on color selection and furniture placement in order to promote a healthy flow of chi or vital energy (1).

G

Guided imagery: A technique that involves using the imagination and mental images to promote relaxation, changes in attitude or behavior, and encourages physical healing. Also known as visualization (1).

H

Hair analysis (hair element analysis, hair mineral analysis, hair-shaft analysis): An ostensibly diagnostic technique that involves laboratory analysis of a sample of hair. It allegedly can be a "useful guide" to bodily well-being (5).

Hawaiian healing practices: Traditional Hawaiian healing practice incorporates herbal medicines, exercise, therapeutic massage, meditation, and spiritual cleansing (6).

Healing touch: One of the touch therapies that uses a variety of techniques to re-pattern and align the biofield, allowing the innate healing process to occur. Healing touch is an energy-based, therapeutic approach to healing and uses touch to influence the energy system thus affecting physical, emotional, mental, and spiritual health (1).

Herbal therapy or botanical therapy or herbalism: Employs parts of plants (seed, stem, flowers, root, bark, leaf) for the relief of conditions, ailments, or complaints; the earliest known form of medicine (1).

Holistic medicine: Philosophical approach to health care which treats the patient as a whole person, not simply as a disease process or a collection of symptoms. Holistic health care practitioners may combine allopathic medicine with complementary therapies, taking into account the emotional, spiritual, social, nutritional, mental, environmental, and physical aspects of health and illness (1).

Homeopathy: Derived from the Greek word homoios meaning similar-and pathos meaning suffering, homeopathy is an alternative medical system that treats the symptoms of a disease with minute doses of a natural substance or remedy. In larger doses, the remedy would produce the same symptoms as the disease or disorder that is being treated (1).

Hydrotherapy: Treating a disease with hot or cold water, externally or internally to maintain and restore health. Treatments include full body immersion, steam baths, saunas, sitz baths, colonic irrigation, and the application of hot and/or cold compresses (1).

Hyperthermia: The body protects itself from viruses, bacteria, and other harmful substances through the use of numerous defense systems. One of these is fever. Fever raises the body's temperature above normal in an attempt to destroy invading organisms and sweat impurities out of the system. Fever is a highly effective and natural process of curing disease and restoring health, and has been recognized as such for thousands of years. Hyperthermia deliberately creates fever in the patient in order to utilize this natural healing response (6).

Hypnotherapy: The clinical use of hypnosis, in which the subject’s powers of consciousness are mobilized and subconscious memories and perceptions are brought into consciousness. Heightened responsiveness to suggestions and commands, suspension of disbelief with lowering of critical judgments, the potential of alteration in perceptions, motor control, or memory in response to suggestions and the subjective experience of responding involuntarily are induced through hypnotherapy (1).

I

Integrative medicine: Practitioners of integrative medicine have training and interest in both conventional Western medicine and alternative and complementary therapies, bringing a variety of techniques to their practices (1).

Intercessory Prayer: A practice of using prayer as a medium of healing, seeking to invoke spiritual/religious help in assisting or supporting healing.

Iridology: A diagnostic technique which uses the markings and patterns of the irises of the eyes to determine the condition of various systems or organs of the body (1).

J

Currently no terms

K

Currently no terms

L

L.Ac.: Licensed Acupuncturist

L.M.T.: Licensed Massage Therapist

Laying-on of hands: Healing technique often practiced in Christian fundamentalist churches. The practitioner is felt to have a God-given gift and is an instrument of God to promote healing (1).

Light therapy: Many health disorders are traced to problems with circadian rhythm, the body’s inner clock, and how it governs the timing of sleep, hormone production, body temperature, and other biological functions. Disturbances in circadian rhythm can lead to health problems such as depression and sleep disorders. Natural sunlight and various forms of light therapy can help reestablish the body’s natural rhythm and are becoming an integral treatment for many health-related conditions (1).

M

Macrobiotic diet: Low-fat, high-fiber diet of whole grains, vegetables, sea algae, and seeds that are prepared in accordance with specific principles; said to synchronize eating habits with the cycles of nature (1).

Magnetic field therapy: Also known as biomagnetic therapy; uses magnets or electromagnetic fields, generally for pain control and bone growth stimulation following a fracture. Magnetic waves pass through tissues enhancing blood flow and bringing more oxygen to that area (1).

Manipulation: A term used in connection with the therapeutic application of manual force. Spinal manipulation, broadly defined, includes all procedures in which the hands are used to mobilize, adjust, apply traction, massage, stimulate, or otherwise influence the spine and nearby (paraspinal) tissues with the goal of positively influencing the patient's health (1).

Massage therapy: Systematic, therapeutic stroking, rubbing, or kneading of the skin and underlying muscle and other soft tissue of the recipient for the purpose of physical and psychological relaxation, improvement of circulation, relief of sore muscles, and other therapeutic effects (1).

Meditation: A technique of mind control with the goals of feeling an inner calm and peacefulness, profound experiences of self-realization and transcendental awareness. Meditation is a discipline found in many of the world’s religions, including Buddhism, Hinduism, Islam, and Christianity, but it is also advocated by many practitioners of holistic health for its impact on stress-related disease (1).

Megavitamin therapy: Administration of vitamins vastly exceeding the amount recommended for nutritional balance (1).

Meridian: In Eastern traditional medicine, it is believed that the body has a channel with 12 parts, or meridians, that loop through the body in an endless circuit, connecting the principal organs and other body parts. Meridians are said to carry ching qi that regulates the relationship between, and the functioning of, various body structures (1).

Mind-body techniques: Therapies such as meditation, hypnosis, guided imagery which focus on the interaction between the mind and the body (1).

Music therapy: Systematic application of music to produce relaxation and desired changes in emotions, behavior and physiology. Music can also be created by the client, allowing nonverbal self expression (1).

N.D.: Naturopathic Doctor

Native American Indian health care: Community-based health care practices found among the tribes of North America that share the use of sweating, purging, herbal remedies, and shamanism (1).

Naprapathy: System of bodywork founded in 1905 by chiropractic professor Oakley G. Smith, author of Modernized Chiropractic (1906). It encompasses nutritional, postural, and exercise counseling. Naprapathic theory holds: (a) that soft connective tissue in a state of contraction can cause "neurovascular interference," (b) that this "interference" may cause "circulatory congestion" and "nerve irritation," and (c) that reducing this "interference" (primarily by hand) paves the way for optimal homeostasis. The major form of Naprapathy in the United States is the Oakley Smith Naprapathic Method(TM), taught by the Chicago National College of Naprapathy (5).

Naturopathy: Integrates traditional natural therapies such as botanical medicine, clinical nutrition, homeopathy, acupuncture, hydrotherapy, and naturopathic manipulative therapy with modern scientific medical diagnostic science and standards of care. Naturopaths recognize the innate intelligence and inherent healing ability of the body; great emphasis is placed on preventive medicine (1)

O

O.M.D.: Oriental Medicine Doctor

Oriental Medicine: See Chinese Medicine

Orthomolecular medicine (orthomolecular nutritional medicine, orthomolecular therapy): Approach to therapy whose centerpiece is megavitamin therapy. Orthomolecular medicine encompasses hair analysis, orthomolecular nutrition (a form of megavitamin therapy), and orthomolecular psychiatry. Linus Carl Pauling, Ph.D. (1901-1994), coined the word "orthomolecular." The prefix "ortho-" means "straight," and the implicit meaning of "orthomolecular" is "to straighten (correct) concentrations of specific molecules." The primary principle of orthomolecular medicine is that nutrition is the foremost consideration in diagnosis and treatment. Its purported focus is "normalizing" the "balance" (5).

Osteopathic medicine: A system of therapy that emphasizes normal body mechanics and manipulation to correct faulty body structures. Osteopathic physicians provide comprehensive medical care (1).

Oxidative therapy: Supplies oxygen to the body for its potential therapeutic benefit. The two most widely known types of oxidative therapy are hydrogen peroxide therapy and ozone therapy (1)

P

Palming: An imaging technique involving the visualization of color (1).

Photoestrogens: Plant compounds that exert estrogen-like effects (1).

Pilates: An exercise system founded by Joseph Pilates focused on improving flexibility and strength for the total body without building bulk (4).

Q

Qi (also referred to as Chee, Chi, Qui or Ki): In Eastern philosophies, the energy that connects and animates everything in the universe; includes both individual qi (personal life force) and universal qi, which are coextensive through the practice of mind-body disciplines, such as traditional meditation, aikido, and tai chi (1).

Qigong (gi gong and chi-kung): Ancient Chinese exercise that stimulates and balances the flow of qi, or vital life energy by using breath, movement, and meditation to cleanse, strengthen, and circulate the blood and vital life energy. Certain qigong "masters" are considered to be "energetic healers," who via "external" qigong use some of their own energy to strengthen the vitality of others who have ailments (1).

R

Reflexology: A body work technique in which the practitioner applies pressure with thumbs and fingers to points on the feet, hands and ears said to correspond to specific organs and parts of the body. Similar to acupressure (1).

Reiki therapy: An Eastern touch therapy in which the practitioner systematically uses light hand placement in one of 12 positions on the recipient's body to balance and direct healing energy to those sites (1).

Rolfing: A massage technique developed by Swiss-born American biochemist Dr. Ida Rolf that involves deep fascia and muscle manipulation and education about body position. The purpose is to help the recipient establish deep structural relationships within the body that manifest via a symmetry and balanced function when the body is in an upright position. Also known as structural integration (1).

S

Shamanism: An ancient spiritual and medical tradition practiced in native cultures around the world. Using ritual, shamans often enter altered states of consciousness to promote the healing of their clients. Shamans regard themselves as conductors of healing energy or sources from the spiritual realm (1).

Shiatsu: A form of acupressure used in Japan to treat pain and illness as well as for general health maintenance. Practitioners apply rhythmic finger pressure at specific points on the body to stimulate qi (1).

Swedish massage: The most common form of bodywork in Western countries. Its originator, Peter Hendrik (Per Henrick) Ling (1776-1839), of Sweden, was a fencing master, physiologist, and poet. His method was called the "Ling system" or the "Swedish movement treatment." Dr. S.W. Mitchell introduced Swedish massage in the United States. It is based on scientific anatomy and often vigorous. The purported aim of Swedish massage is to improve circulation of blood and lymph (5).

T

Tai chi: Through this form of movement, one achieves health and tranquility while developing the mind and body. Tai chi teaches the individual how to control the nervous system in order to put the entire body to rest, believed to be an effective way of staying healthy (1).

TCM: Traditional Chinese Medicine.

Therapeutic Massage: See Massage Therapy

Therapeutic touch: A healing modality that involves touching with the conscious intent to help or heal. The practitioner moves the hands through a recipient's energy field for the purpose of assessment and treatment of energy field imbalance (1).

Tibetan medicine: Tibet has long been renown throughout Asia as a land of medicines. It's medical tradition is a vast science with fully-elaborated notions of the bases of health and sickness, a simple but exceptionally efficient system of diagnosis and a very full range of treatments based on diet, lifestyle, medication, and external treatments. Tibet's pharmacopoeia was particularly rich (6).

Touch therapy: broad range of techniques in which the practitioner uses the hands on or near the patient's body to assist the individual toward optimal function (1).1

Trager Method: A bodywork method developed by Milton, Trager, M.D. consisting of active and passive gentle, natural movements designed to release deep-seated physical and mental patterns and promote relaxation, mobility and mental acuity (4).

Trigger points: Specific points in the muscular and fascial tissues that produce a sharp pain when pressed; may also correspond to certain types of traditional acupuncture points (1).

U

Currently no terms

V

Currently no terms

Visualization: A variety of visual techniques used to treat disease based on inducing relaxation in the patient who actually wills away his disease. Also known as guided imagery (1)

W

Western medicine: A term used by holistic health care practitioners to describe allopathic medicine, orthodox medicine, or the way medicine has traditionally been practiced in the United States and Europe. The basis for the separation and division of the mind and the body along with the diseased part from the whole is the Descartian system of analytic, reductive reasoning with human beings divorced from nature. Pharmaceutical products and surgery are the major modalities used to combat disease (1).

Wholistic medicine: See Holistic medicine

X

Currently no terms

Y

Yin and Yang: Chinese words for complementary and opposite forces that make up the life force (Qi) (3).

Yoga: Ancient philosophical system and spiritual practice from India; it involves stretching exercises, breathing practices, and meditation.

Z

Currently no terms

Maybe if we keep working at staying well, we will come up with some type of Zenith Therapy. Thanks for reading!

Staying Active in the Winter Months

2008-12-01T13:54:00.001-08:00

It can be very difficult to stay active in the cold months of winter. All of the things you’ve been doing to stay active when you get home take a little more effort when it’s cold. Here are a few ideas to keep you up and going through these chilly months.

1. Grab your kids, crank up the tunes, and dance. Dancing is an excellent way to increase your heart beat and burn calories. Kids do not spend as much time outside during the winter because of limited daylight and weather, so they tend to have a bit more energy to burn off. So, use the radio or create your own music to get your juices flowing.
2. Spend time with your old buddy – the stairs. While not as entertaining as the other options, the stairs are a great way to burn some calories. The best part about the stairs is that they are inside, so you can exercise no matter what the weather is.
3. Getting ice cream in the winter is fun to kids and so is the idea of going to the pool. So, pack up those kiddos and head out to the nearest indoor pool. Swimming is another way to get moving while enjoying the relaxing effect of the water. Most of the time local pool facilities, offer water aerobic classes, so take advantage! Be sure to dry off well before heading out.
4. The mall doesn’t have to be just for shopping, it is a great place to go for a walk when the weather is on the less comfortable side. While crowds may not let you keep the pace you are used to, the large indoor space lets you get steps in. It also gives scenery for new gift ideas.
5. Shoveling the sidewalk isn’t the only way to get exercise… Sled and build snowmen and forts. Once you are finished making your snow sculptures, don’t forget about that snowball fight! Playing in the snow makes hot chocolate taste better.
6. Lastly, don’t forget about the local ice skating rink or skiing. These two traditional sports are very big calorie burners and are fun, too.

Source: Shaping America’s Health

How Does the Immune System Work?

2008-11-25T09:25:00.000-08:00

We often think of the immune system when we are fighting a cold or flu, but the immune system is always on constant alert to keep the body in good working condition. The role of our immune system is to recognize and destroy foreign invaders and correct internal errors before harm is done to us. These foreign invaders include bacteria, viruses, fungi, and parasites. The internal errors are cancer cells that are daily by-products of normal metabolism and eliminated by an intact immune system. Since it is our body’s first line of defense, some degree of immune imbalance underlies almost all illness, especially chronic infections, fatigue, cancer, autoimmune conditions, and chronic allergies. Impaired immune function is a combination of our genetic susceptibility and environmental factors. A new genetic laboratory test called ImmunoGenomic (www.genovations.com) is now available from health care professionals to assess a predisposition to immune dysfunction.

What Are the Causes of Poor Immune Function?

* Nutritional/dietary factors: Excessive fat and sugar consumption, excessive alcohol intake, nutritional deficiency, obesity;
* Emotional/Physiological factors: Food allergy or intolerance, intestinal candida overgrowth, emotional trauma, severe physical trauma;
* Chemical factors: Pesticides, exposure to heavy metals (mercury, lead, cadmium) or toxic chemicals (organic solvents);
* Drug-related factors: Over-the-counter drugs (aspirin, acetaminophen, ibuprofen, corticosteroids), chronic antibiotic use;
* Lifestyle factors: Stress,excessive exercise, inadequate rest;
* Environmental factors: Frequent exposure to infectious agents; air pollution.

Source: Paul Ratté, N.D., Northwestern Health Sciences University

Meditation-Truths and Myths

2008-11-21T07:45:00.000-08:00

Meditation Basics

Meditation has been practiced since ancient times (mainly in Eastern societies). Today, it is catching on worldwide as a means to reduce stress and help with pain caused by various illnesses. Studies have shown that meditation may help lower anxiety, produce a more positive emotional state and increase immune function.

Meditation is distinct from deep relaxation. Deep relaxation allows you to let your mind drift without a specific focus into a dream-like state. This is often done while lying down. Meditation, on the other hand, is focused; when you meditate you are fully focused on the present moment and in a state of relaxed alertness. Since the goal is to remain alert, meditation is typically done while seated with your legs crossed or sitting tall in a chair with your feet flat on the floor. Meditation comes in several forms and can have numerous health benefits. There are many great books, CDs, and meditation cards that can help get you started; a small selection is listed in the resources section.

There are many types of meditation but the one definition that fits almost all types is, consciously directing your attention to alter your state of consciousness. There is no limit to the things you can direct your attention toward. It can be symbols, sounds, colors, breath, uplifting thoughts, or spiritual realms. Meditation is simply about attention, where you direct it, and how it alters your consciousness.

Why Do People Meditate?

Traditionally, meditation was, and still is, used for spiritual growth (i.e. becoming more conscious; unfolding your inner light, love, and wisdom; becoming more aware of the guiding presence in your life; accelerating your journey home to your true self and your spirit).

More recently, meditation has become a valuable tool for finding a peaceful oasis of relaxation and stress relief in a demanding, fast-paced world. Uses for meditation include

* Healing;
* Overall wellness;
* Emotional cleansing and balancing;
* Deepening concentration and insight;
* Manifesting change;
* Developing intuition;
* Unlocking creativity; and
* Finding inner guidance.

According to the National Center for Complementary and Alternative Medicine, meditation can be used for specific conditions such as:

* Insomnia;
* Anxiety;
* Pain;
* Depression;
* Mood or self-esteem problems;
* Stress; and
* Physical or emotional symptoms that may be associated with chronic illnesses and their treatment such as:
o Cardiovascular disease;
o HIV/AIDS; and
o Cancer.

Benefits of Meditation:

Meditation is often used for health purposes. According to the National Center for Complementary and Alternative Medicine, meditation can increase physical relaxation, mental calmness, and psychological balance; and can help people cope with certain diseases and conditions.

A study published in the Journal of Behavioral Medicine in 2005 reports that meditation can help decrease anxiety and contribute to a more positive mood and a higher pain tolerance. The study also found that meditation is often utilized to lower heart rate, blood pressure, and respiration rate.

Common Misconceptions about Meditation:

* Misconception #1: Meditation consists of turning off your thoughts or making your mind blank.
o Not True - Inner quietness is experienced in meditation, but not by willfully turning off thoughts. Quieting the mind occurs naturally when you’re ready.
* Misconception #2: Meditation is difficult and takes tremendous discipline.
o Not True - Meditation can be easily learned, and can be quite enjoyable. Meditation is only difficult if you try to do it perfectly, but it is not possible.
* Misconception #3: Meditation is not successful unless you see interesting things in your mind.
o Not True - Although some meditations are specifically for visualizing, many are not. In those meditations, seeing things may be entertaining, but is not essential. Even visualization does not necessarily require seeing. Some people sense or feel things inwardly, and that's all right.
* Misconception #4: Meditation is associated with a religion.
o Not True – While meditation is practiced as a part of some of the world’s religions, it is not a religious procedure. It is a means for you to become more aware of your own being and will help you to connect with any source – from within or outside.

We all experience mind chatter throughout the each day. It consists of thoughts that you have little or no control over. They just need to be let go. Pema Chodron speaks of shenpa or attachment. She described it as the urge to itch. Yet through meditation, we learn that itches go away as we let go of them and focus back to the breath. Meditation is so useful and not that time consuming. I recommend trying it.

By Starting Early, a Little Planning Can Go a Long Way to Ensuring Future Financial Success

2008-11-19T15:43:00.000-08:00

Today’s news is filled with dire warnings about future financial problems related to mounting college debt for recent graduates, the impending social security crisis as baby-boomers start to retire, and the general lack of financial literacy in the United States that spell doom for the economic prospects of this country. It is a great way to sell magazines and newspapers, but adds very little to actually helping to solve these problems.

In reality, all it takes is a little knowledge, some discipline, and time to solve most of these future financial problems if organizations and individuals start to plan for their future financial security. Here are some pointers to get you started:

* Save first: Keep in mind that your income today is not just for today’s needs. Someday you’ll stop working, and will need money to live on continue living. The best person to help you in that future is your younger self today. So always allocate a portion of your income to savings before discretionary expenditures: Otherwise, you may find yourself with money burning a hole in your pocket and end up spending what you should have saved!

A good rule of thumb for young professionals is to allocate 20% of gross income to taxes (Federal, state, and FICA), 5% to 10% to insurance, 10% to 15% to savings, and no more than 55% to 60% to current expenditures.

* Manage your debt: There is good debt and bad debt, especially for recent college graduates. Credit card debt is bad debt, since the rate you pay is ALWAYS higher than you’d be able to get on your investments! Credit card debt is also not tax-deductible, so do work hard at paying these off as soon as possible, even if you have to postpone savings initially.

Education debt is good debt, since it already enabled you to finance an education that got you your good paying job. Education loans under the Federal Family Education Loan Program (FFELP) like Stafford loans also carry an interest rate that is below market for signature loans. In addition, these loans have flexible payment options that include income contingent payments, graduated payments, and extended payments. You can even consolidate your loans for additional savings, so don’t be in a panic to pay these off too quickly while not saving for the future.

* Invest for the long-term: Many people do not segregate their savings into short-term money and long-term money. These should be managed differently. Short- term savings to cover emergencies should not be subject to volatility since you may need to access it on short notice and cannot afford to wait for the market to come back up be profitable.

Long-term money should be invested and exposed to volatility, or market risk, since that is what will eventually earn you higher returns to compensate for the volatility you are experiencing. The risk premium historically in the US S&P 500 market is about 6% above inflation over the long haul, and is a good benchmark to compare your investment results.

* Protect your income: The first step in ensuring future financial success is to cover against risks that can jeopardize the ability to work, like premature death and disability. What good is a disciplined savings plan if the source of contributions - a person’s income - is disrupted or ended due to death or disability? If you have dependents, a good rule of thumb is to buy as much pure insurance coverage as your short and long-term obligations are, or affordable based on your budget.

* Never Wait: It doesn’t matter how old you are, never wait to start planning for the future. The longer you have, the more time becomes your strongest ally. The rule of 72 is a simple way to illustrate the compounding power of time. If you divide 72 by your rate of return, you’ll get the number of years it takes to double your money. So if you started saving immediately out of college and managed to save $20,000 by the time you are 25, that may be all you need to build a retirement nest egg.

Retiring at age 67, you’d have 42 years for your money to compound. If you earned 7% on your money, you’d end up with $1.28 million at when you retire! If you waited 6 years and kept everything the same, you’ll only end up with $640,000 or half of what you would have had. So it is important that you start saving as soon as possible.

Keep in mind that there are risks associated with an investment in the securities market and there is no assurance that any asset class or investments will double within specific timeframe. The rule of 72 is a mathematical concept and does not guarantee investment results or functions as a predictor of how your investment will perform. It is simply an approximation of the impact a target rate of return would have. Investments are subject to fluctuating returns and there can never be a guarantee that any investment will double in value.

* Keep it simple: Especially when you are getting started, don’t get too creative with your money. Many young professionals look for exciting (otherwise known as RISKY) places to invest their money. Once insurance needs are satisfied and savings rate established, invest in a well-diversified portfolio of mutual funds that only require periodic checking. Spend your time on work and personal needs instead of setting up a portfolio that needs constant attention.

* Hire professionals: In today’s “do it yourself world” dominated by Home Depot and Loews, many people feel the need to manage their finances that way as well. Financial security, however, is too important to tackle solely as a weekend warrior. Read up on finances and learn all you can, but don’t be shy about hiring a professional to help you manage some of or all of the components in your financial plan. A good insurance agent can save you many hours off of searching and comparing life and disability insurance quotes, and a good investment advisor can help you set up a low-maintenance portfolio. Hiring an accountant to file your taxes each year can reduce anxiety and eliminate costly penalties from filing a return too late or making mistakes.

Source: “The Long Run Equity Risk Premium,” Jeremy Siegel, CFA Institute Conference Proceedings, July 2004; “Efficient Frontier- The Gospel According to Ibbotson, Part II,” William Bernstein, 1999

Author: Steven I. Yeh, JD, MBA - President, CSN Financial Services

Steven Yeh is an attorney and President of CSN Financial Services. He has sixteen years of experience as a financial advisor, offering securities and advisory services through Jefferson Pilot Securities Corporation, member NASD/SIPC. He is also an instructor for several courses on financial & college planning through the American Education Foundation. He can be reached at the following address:

Steven I. Yeh, JD, MBA - President, CSN Financial Services, LLC
300 International Drive, Williamsville, NY 14221 (716) 626-3676
(716) 626-3677 facsimile; e-mail: syeh@csnfs.com

Ayurvedic Medicine

2008-11-11T14:01:00.001-08:00

What is Ayurvedic Medicine?

The word ayurveda literally means the knowledge or science (veda) of life (ayu). Maharishi Ahur-Veda (MAV) is a systematically developed, carefully researched medical system that is based on the ancient Indian medical system known as Ayurveda. The concern with population health remains central in MAV as well as the value of refining one’s consciousness through meditation.

Ayurvedic medicine is not a treatment, rather an entire medical system whose goal is the prevention of disease through the proper balance of three “irreducible principles” at work in the body. It emphasizes avoidance of stress and a moderate balanced lifestyle. It encompasses a wide range of treatments and lifestyle measures, including dietary recommendations, massage, medicinal herbs, and the meditation and breathing techniques of yoga.

MAV’s model begins with a detailed concept of what normal health is. It is then the task of the practitioner to see how far even a relatively healthy patient has fallen away from that ideal and then doing what is necessary to get him or her back to that ideal normal state. It is by doing this that disease is prevented. In other words, MAV focuses on the root cause of the disease rather than just the symptoms. It reduces dependence on drug therapies and the danger of side-effects. It focuses on making the body’s defenses as strong as possible through promoting an inner balance. If balance is maintained, immune strength is maximized.
The Foundations of Ayurvedic Medicine

The ayurvedic model views physiology and anatomy in terms of doshas, which refer to three categories into which all functions fit: motion, energy production, and structure. Vata is the dosha that is expressed in all motion; Pitta is expressed in metabolism, heat production, digestion, and energy production; and Kapha gives solidity and structure and balances the fluids.

When the doshas function normally, they produce the symptoms of good health. Since they involve both the mind and the body, their effects are both mental and physical. Each dosha has specific qualities. For instance, Vata is associated with cold, dryness, speed, and lightness; Pitta is associated with heat, sharpness, and acidity; and Kapha is associated with cold, heaviness, oiliness, and slowness. Each individual has unique expressions of doshas; treatment is focused on increasing a dosha that might be lacking in one area and decreasing one that is excessive in another area – all with the goal of brining the body into balance.

What is an Ayurvedic Treatment Like?

Every treatment is judged in terms of its effect on the entire mind/body system. Practitioners generally begin by taking comprehensive personal and medical history to determine your physical and spiritual “type” and then prescribe and treat accordingly. Expect detailed questions about your emotional temperament, skin type, food preferences, and other quirks. The practitioner is also likely to examine your tongue, and spend a significant amount of time taking your pulse. Specific dietary and exercise recommendations will be given based on your doshas that integrate the body and mind; specific meditation techniques are also part of this practice. The Ayurvedic practitioner’s job is to identify the individual’s “tridosha” a unique combination of the three dosha’s and prescribe dietary patterns, exercises, lifestyle changes, and therapies designed to bring the tridosha into balance.

The frequency and duration of Ayurvedic treatments vary widely. Many aspects of Ayurvedic practice, such as dietary choices and yoga, can be self-administered on a regular basis. Typical measures may include massage with warm sesame oil; avoidance of certain types of foods, emphasis on breathing exercises, or saunas or enemas to “detoxify” the body. An overall “purification” and rejuvenation may be offered at some Ayurvedic clinics, center, or spas

Source: Sharma, H. and Clark, C. (1998). Contemporary Ahurveda – Medicine and Research in Maharishi Ayur-Veda, Churchill Livingstone

Fiber-Why is it important?

2008-11-10T08:10:00.001-08:00

We all know fiber is important, but why is it so important and just what exactly is it? Dietary fiber is the term used to describe several materials that make up the parts of carbohydrates your body can't digest. It is found in plants that are eaten for food, such as grains, legumes, fruits and vegetables; however, not all fiber is the same regarding its effect on your risk of developing certain diseases.

Types of Fiber

The two main types of fiber are soluble and insoluble. The more soluble the fiber, the more easily your body can break it down.

* Soluble Fiber – this type of fiber dissolves easily in water. It is found in oat bran, beans, apples, citrus pectin, guar gum, and psyllium husk.

* Insoluble Fiber – this type of fiber does not dissolve in water. It is found in whole grains, barley bran, soy fiber, and pea fiber. This type of fiber aids in digestion and elimination, helps promote regularity, and assists to bowel cleansing.

Sources: American Heart Association; Harvard School of Public Health; 10 Weeks to Wellness™, Paul Ratte, ND

Back Pain: Tips for Prevention

2008-11-03T16:36:00.001-08:00

Back pain may be inevitable for some, but there are simple changes you can take to lessen or even avoid the pain. Although making changes may be difficult at first, your back and body will thank you later.

The list of risks related to inactivity is endless. But regular exercise can produce an endless amount of benefits and even help reduce or eliminate chronic pain.

The Role of Exercise:

Back pain can be prevented by having a well-rounded exercise program and can help:

* improve posture;
* strengthen back muscles;
* increase flexibility;
* lose weight;
* enhance your mood;
* release endorphins; and
* decrease stress levels and increase sleep quality.

Starting an exercise program may be difficult but there are steps you can take to ensure dedication and positive results.

Here are some helpful tips when starting an exercise program:

* Consult your health care provider to help design a program that is right for you.
* Join a local gym that offers fitness training programs.
* Choose activities that you enjoy such as swimming, walking, and biking.
* Exercise with a friend to motivate one another.
* Remember that staying consistent is more important than the intensity.
* Try activities such as yoga and meditation to help you unwind.
* Combine stretching, lifting weights, and cardio for maximum benefits and to keep interest levels high.

Safe Lifting Techniques:

Not only does exercise assist in prevention but being careful in daily activities can lessen your chances of experiencing back pain. Many people lift and bend improperly, causing short and long-term pain. It is important to understand the correct way without applying stress and strain to the back:

* Do not lift an object that is too heavy or awkward; always get help.
* Spread your feet approximately shoulder-width apart for support.
* Stand close to the object being lifted.
* Bend at the knees and not at your waist.
* Use your stomach muscles (flex) when lifting and lowering the object.
* Always lift using the strength from your legs.
* When you stand up with the object, do not bend forward.
* Do not twist your body when bending, lifting, or carrying the object.

Additional Ways to Prevent Back Pain or Injury:

* Try to avoid standing for long periods of time. If you must, bring a stool to rest and alternate each foot.
* Avoid wearing uncomfortable shoes such as high heels. Choose shoes that fit properly and have cushioned soles.
* When sitting at work or at home, make sure your chair has a straight back, armrests, and a swivel seat with adjustable settings.
* Try to rest your feet so that they are higher than your hips. Use a stool or ottoman.
* When sitting or driving for extended periods of time, place a small pillow or rolled towel behind the lower back.
* If you are on an airplane or driving a car for an extended period of time, stop and take a rest every hour. Make sure to walk around and stretch.
* Make sure your car seat is moved forward to avoid bending of the back.
* Join a cessation class to quit smoking.
* Join classes that help you relax like yoga or tai chi.
* Get a deep tissue massage when needed.

Sources: National Institutes of Health; The Mayo Clinic

Chiropractic Care can Help Pregnancy Pain and Ease Delivery

2008-11-01T06:46:00.001-07:00

The stress placed on a woman’s body during pregnancy can lead to many complications that, while not life-threatening, cause discomfort or pain. In many cases, chiropractic adjustments can alleviate pregnancy pain, decrease delivery time and improve the baby’s position in-utero.

Anne Packard-Spicer, DC, a faculty clinician at Northwestern Health Sciences University in Bloomington, Minn., says chiropractic adjustments can balance a woman’s spine and pelvis, allowing for normal functioning of the muscular and nervous systems. This allows better maternal body function, which will have a benefit to the baby. According to Packard-Spicer, when a woman’s pelvis is properly aligned, the uterus will be under less nerve and mechanical stress, which causes the baby to be in a more comfortable position during labor. Chiropractic adjustments can begin at any time and can continue all the way up to the day of delivery.

“Many women worry about getting adjusted while they are pregnant, but chiropractic is gentle and very safe throughout pregnancy,” says Dr. Packard-Spicer. “There is no evidence that adjustments have ever harmed a pregnant woman or her baby. In my 12 years of experience, it is safe, gentle and effective.” Dr. Packard-Spicer adds that chiropractic adjustments for pregnant women are very similar to adjustments done on anyone else. The only differences are that the adjustments may be gentler and the patient has the opportunity to sit or lay in different positions that are more comfortable.

Dr. Packard-Spicer says that pregnant women who are experiencing little to no pain should seek chiropractic evaluation to assess whether they are experiencing any misalignments. Asymptomatic patients may not need to be adjusted, but should be evaluated on a regular basis during pregnancy. Additionally, women who are considering becoming pregnant should receive chiropractic evaluations three months before conceiving.

Pregnant women who are experiencing back or leg pain should be adjusted two-to-three times a week until their pain is stabilized, says Dr. Packard-Spicer. In addition, she says that women who know their babies are going to be born breech should receive chiropractic adjustments. Dr. Packard-Spicer adds that in her experience women who have followed the above regimen have had a much greater chance of turning their babies around under her care.

After delivery, women should seek chiropractic care within the first 12 weeks, adds Dr. Packard-Spicer. During pregnancy, the hormone relaxin circulates throughout the body, loosening the joints so that the pelvis can stretch open during delivery. After birth, the joints begin to tighten again. Checking for proper spinal alignment during this time may allow for the correction of chronic problems by allowing the spine to tighten in a normal alignment.

Source: Natural News Service, Northwestern Health Sciences University

Detoxification

2008-10-19T14:36:00.000-07:00

Humans have been drastically changing the chemistry of the environment in which we live over the years. In the year 2000 alone, our soil and water tables were threatened by more than 4 billion pounds of chemicals with more than 260 million pounds of chemicals discharged into surface waters. Unfortunately, each year the amount of chemical pollutants released into the environment grows.

To make matters worse, our food supply of nutrient-rich foods has been replaced by artificial colorings, flavorings, preservatives, etc. Poor quality diets combined with a toxic environment predispose many people to experience “internal” pollution; this occurs when toxins enter the body from the environment or are produced by unhealthy bacteria in the intestine. “Internal pollution” has a negative impact on several aspects of our overall health.

Types of Toxins:

A toxin is defined as any compound that has a detrimental effect on cell function or structure. In other words, a toxin is basically any substance that creates irritating and/or harmful effects in the body and undermines your health or stresses your biochemical organ functions. Some common toxins include: industrial chemicals and their polluted by-products, pesticides, additives in our foods, heavy metals, anesthetics, drug deposits, environmental hormones, and secondary smoke. More than 25,000 new toxins are identified each year.

The types of toxins can be broadly categorized into four categories:

1. Heavy metals toxins. Toxins that are included in this category are lead, mercury, cadmium, arsenic, nickel, and aluminum. These metals tend to accumulate in the brain, kidneys and immune system. It is estimated that up to 25 percent of people in the U.S. suffer from heavy metal poisoning. In addition, heavy metal toxicity has been linked to several diseases including Alzheimer's Disease, Parkinson's Disease and severe neurological disorders.
2. Liver toxins. The liver is the main detoxification center for the body. Toxins that are cleared by the liver include alcohol, solvents, formaldehyde, pesticides, herbicides and food additives. Therefore, the liver needs to be supported by consuming antioxidants and other supplements to maintain a healthy liver.
3. Microbial toxins. This category of toxins includes those produced by unwanted bacteria and yeast in the gut which can be absorbed and cause a significant disruption of bodily functions. The key to preventing a build-up of microbial toxins is to eat a diet rich in fiber, especially water-soluble fiber.
4. Protein by-product toxins. The kidneys are primarily responsible for eliminating toxic waste products (e.g., ammonia and urea) resulting from protein breakdown. Detoxification of the body involves cleansing the kidney with adequate amounts of water (at least 8 to 10 glasses a day) and reducing protein intake (such as red meat) to avoid overloading the body with urea.

How Toxins Affect You:

Toxicity occurs on two basic levels--external and internal. External toxicity results from environmental exposure through breathing, ingestion, or physical contact with toxins. Internal toxicity occurs from the body producing toxins through its normal, everyday functions. Our bodies are designed to handle a certain level of toxicity; the proper level of elimination of these toxins is essential to health. However, when these substances/molecules/toxins are not eliminated, they can cause irritation or inflammation of the cells and tissues; this leads to normal functioning being blocked on a cellular, organ, and whole-body level.

The effect of toxins is cumulative and builds over time, thus interfering with normal metabolic processes and leading to numerous allergies and addictions. Long-term exposure to external toxins can result in metabolic and genetic alterations that affect cell growth and immune response. In fact, the World Health Organization has linked environmental toxins to 60 to 80 percent of all cancer cases.

What is Detoxification?

Detoxification of the body refers to cleansing of the bowels, kidneys, lungs, liver and the blood. Essentially, anything that supports elimination in the body can be said to help detoxify. Even things as simple as drinking an extra quart of water per day or eating more fruits and vegetables can help eliminate more toxins.

There are many levels of the progressive detoxification diets, from these simple changes to complete fasting. Naturopathic physicians caution against the extreme programs of over-elimination or “colon blow” programs. Some programs are extreme and include fasting, enemas, diuretics, and even laxatives. However, these result in losing essential nutrients from the body.

Do You Need Detoxification?

We are all exposed to toxins; it is unavoidable. Because of this, most people can benefit from some degree of detoxification. Cleansing or detoxification is just one part of the trilogy of nutritional action; the other parts of a balanced nutritional program include building and balance or maintenance. With a regular, balanced diet, devoid of excesses, we will need less intensive detoxification.

Here are some signs that you may need to detoxify yourself:

* Unexplained headaches or back pain
* Joint pain or arthritis
* Mucus problems
* Digestive problems
* Brittle nails and hair
* Lack of energy or depressed
* Memory problems
* Unexplained weight gain
* Frequent allergies or allergy symptoms
* Psoriasis
* Abnormal body odor, coated tongue or bad breath
* History of heavy alcohol use
* History of natural and synthetic steroid hormone use.
* Exposure to cleaning solvents, pesticides, diuretics and certain drugs

Benefits of Detoxification:

Cleansing or detoxifying your body has several benefits, including:

* Cleansing the digestive tract of accumulated waste and fermenting bacteria.
* Purification of the liver, kidney, and blood can take place that is not possible during regular eating patterns.
* Enhanced mental clarity as chemical and food additive overload is reduced.
* Reduced dependency on habit-forming substances (e.g., sugar, caffeine, nicotine, alcohol, drugs).
* Enhanced hormonal system.
* Stimulated immune system.
* Normalized stomach size as bad eating habits are stopped.

Sources: "Detoxification", Advanced Nutrition Publications, Inc; 10 Weeks to Wellness™, Paul Ratte, ND; “General Detoxification and Cleansing”, Elson Haas, MD (Health World); “Detoxification”, Michael Lam, MD (DrLam.com)

Why Take Supplements? By Paul Ratte,N.D.

2008-10-12T16:01:00.000-07:00

Why take a multiple vitamin/mineral supplement?

It is almost impossible to get adequate levels of vitamins and minerals from the diet alone. The standard
American diet is high in empty calories that are practically devoid of vitamins and minerals; low in fiber; high
in saturated fat; high in refined carbohydrates and sugar; and low in the number one source of vitamins and
minerals - colorful vegetables. As it is easier to take a pill than to change the diet, a high-quality multiple
vitamin/mineral supplement is the easiest insurance policy to follow.

What’s in a multiple vitamin/mineral supplement?

There are four classes of nutrients addressed by most multiple vitamin/mineral supplements:

1. B vitamins are essential for proper energy production. These include thiamin (vitamin B1), riboflavin
(B2), niacin (B3), pantothenic acid (B5), vitamin B6, vitamin B12, and folic acid. These vitamins have a
demonstrated effect to reduce cholesterol, prevent heart disease, elevate mood, regulate the stress
response, increase energy, and improve blood sugar regulation.

2. Antioxidants provide cellular protection against the damaging effects of free radicals that are produced
as a by-product of normal metabolism. These antioxidants include vitamin A, vitamin E, vitamin C,
vitamin B2, zinc, selenium, copper, manganese, and beta-carotene (precursor to vitamin A). This is
probably the most important class of nutrients as they are protective against heart disease and cancer.

3. Macrominerals are essential for structural health. These include calcium, magnesium, potassium, and
sodium. These are known as electrolytes and are found in high concentrations in the body and are very
important for proper muscle and heart function and bone structure. These minerals take up a lot of space
in a multivitamin and require more pills per day to get the required amounts. Multivitamin/minerals that
are advertised at one to two pills per day do not have required amounts of these macro-minerals.

4. Trace minerals are found in small amounts in the body and are important in a number of physiological
functions. Chromium and vanadium help to regulate blood sugar and can help to reduce the risk of
diabetes. Iodine is essential for proper thyroid function. Boron and manganese are important for bone
structure. Molybdenum is important for proper liver detoxification.

Can I just take one pill a day?

Different multivitamins have differing amounts of ingredients based upon the design of the formula. For
example, some formulas are designed to provide higher doses of the B vitamins. But, something has to be
subtracted in order for this to happen. Often calcium and magnesium are at very low doses in one-a-day
multivitamins because they take up a lot of space. It is impossible to attain optimal levels of all four categories
of nutrients by taking one to two pills each day. Making the choice to take a one-a-day multivitamin means you
are cutting corners somewhere.

Is there a difference in the quality of ingredients?

The price of a multivitamin is dependent upon the quality of ingredients used in the formula. It is important to
consider that not all vitamins are created equal, as it is dependent upon the form of the vitamin or the carrier
molecule of the mineral. For example, vitamin E can exist in a natural form (d-alpha tocopherol) or a synthetic
form (dl-alpha tocopherol). Calcium carbonate is found in inexpensive supplements and is much more difficult
to absorb compared to highly absorbable calcium citrate or calcium aspartate.

At the Natural Care Center we offer a wide range of multivitamins. They differ on quality of ingredients and
potency. Higher quality vitamins and minerals increase the cost of the supplement. A “good” multivitamin can
become an “average” multivitamin if you don’t take it at the recommended dose. It is important to read labels
when comparing formulas as the serving size can vary. The “best” multivitamin will be a citrate or aspartate
formula that needs to be dosed at four to six pills each day to provide comprehensive nutritional support.

If you
would like to read additional articles about natural approaches to health, visit Northwestern Health Sciences
University’s website at www.nwhealth.edu/woodwinds.

Halloween Health

2008-10-11T05:19:00.000-07:00

A FEW SAFETY PRECAUTIONS CAN HELP KEEP HALLOWEEN FUN

Trick-or-treaters: When making plans for Halloween fun, be sure to include safety precautions in the evening’s line-up, says Dr. Todd Maxson, assistant professor of surgery at UT Southwestern Medical Center at Dallas. He recommends the following tips for a safer Halloween:

Wear only flame-retardant costumes and, if outside at night, make sure the costumes are bright and have reflectors.
Carry a light, strobe or other device so you can be seen after dark.
Travel in a group with adult supervision; make sure an adult chaperone is carrying a cell phone in case of an emergency; use the buddy system.
Plan your route to avoid busy intersections and poorly lit areas.
Go only to neighborhoods you know; avoid strangers’ houses; beware of unfamiliar pets.
Never eat unwrapped treats.

DON’T THROW OUT THE MEAT AND SEEDS OF A CARVED PUMPKIN

Before throwing out the meat and seeds of a carved Halloween pumpkin chew on this: Pumpkin is an excellent source of vitamins A and C and potassium, and the seeds are high in fiber, vitamin B12 and polyunsaturated fatty acids, one of the so-called good fats.

“The flesh of pumpkin and the seeds are abundant in many essential nutrients,” says Lona Sandon, assistant professor of clinical nutrition at UT Southwestern Medical Center at Dallas. “Pumpkins are low in fat, calories and are loaded with vitamins.”

If you are planning to use fresh pumpkin for baking, Sandon says, choose smaller, blemish- and bruise-free pumpkins. Smaller pumpkins have softer and tastier meat. To maintain freshness, pumpkins should be stored in a cool, dry place until ready to use.

And don’t forget to oven roast the seeds. They are ideal as snacks or as a salad topping.

HOW YOUR LITTLE MONSTERS CAN AVOID SKIN RASHES

Halloween dress up can be irritating for those with sensitive skin, says Dr. Ponciano Cruz, vice chairman of dermatology at UT Southwestern Medical Center at Dallas.

To help goblins and ghouls avoid day-after rashes, Dr. Cruz recommends:

Don’t wear masks and costumes that rub color onto the skin.
Choose loose-fitting garments since tight clothing can cause friction and irritation.
Skip the makeup, face paints or body-coloring agents.
All costume wearers should be sure to wash off their makeup, paints and color from clothing at the end of the night to avoid irritations.

ALLERGIC TO PEANUTS? BETTER CHECK THOSE CANDY LABELS

Peanut allergy sufferers should take a moment to read ingredient lists before digging into Halloween candy, says Dr. Rebecca Gruchalla, chief of allergy at UT Southwestern Medical Center at Dallas. Some of the goodies could contain peanuts, peanut byproducts or be made in areas with other peanut-containing foods.

“The allergy community continues to work with the Food and Drug Administration to improve product labeling,” Dr. Gruchalla says. “However, while labeling is getting better, peanut allergen-contamination of nonpeanut containing foods is still a possibility.”

Peanut or tree nut allergies affect approximately 3 million Americans – roughly 8 percent of children aged 6 and under and 1 percent to 2 percent of adults – and cause the most severe food-induced allergic reactions, according to the National Institute of Allergy and Infectious Diseases. Approximately 100 Americans, usually children, die annually from food-induced allergic reaction, NIAID officials report.

Dr. Gruchalla recommends that peanut-sensitive holiday revelers avoid homemade snacks and stick to hard candy and well-known treats that don’t list peanut products among the ingredients. Also, do some research before eating off-brand foods or fun-size candy without an ingredient list. Contact the manufacturing company or log on to The Food Allergy & Anaphylaxis Network Web site at www.foodallergy.org for more peanut information.

PARENTS: IF TRICK-OR-TREATING SCARES YOUR KIDS, DON’T FORCE IT

Fear can be a thrilling sensation for some kids, especially on Halloween, but parents should not push unwilling children into fear-inducing situations such as trick-or-treating, says Dr. Peter Stavinoha, associate professor of psychiatry at UT Southwestern Medical Center at Dallas.

“We might think they will have fun, or we might remember having fun ourselves as children; however, it can be detrimental to a child to be placed unnecessarily in a fear situation,” he says. “The child may not have that basic level of trust that everything will be OK. This might seem irrational to adults, but it can quickly turn into a true panic situation for a child.”

If a child is scared to go trick-or-treating, Dr. Stavinoha recommends the following:

A parent should offer to tag along.
Go trick-or-treating before dark and carry a flashlight.
Plan alternative activities, such as movie night at home or a Halloween party.
Above all, don’t force the issue. “If a child fears trick-or-treating, that is really not a big deal,” Dr. Stavinoha says

By Staishy Bostick Siem

Eat Well

2008-10-08T15:29:00.001-07:00

Exercise-Specific Nutrition Needs

Good nutrition and proper hydration are important, but for regular exercisers or athletes, it can mean the difference between poor workouts and performance and outstanding performance. All macronutrients (carbohydrates, protein, and fat) are converted into ATP or useable energy. However, how this happens will depend on the type and intensity of exercise you do and will determine the fuel that is most appropriate for you.

ATP must be continuously generated during exercise since it is not stored in your body. Nutrients in your body are converted to ATP via four different energy systems. Which nutrients are used depends on the length and intensity of the activity.

1. Phosphagen – this system is used during the first few seconds of maximal effort (i.e. volleyball spike, tennis serve, 50-100 meter sprint).
2. Anaerobic Glycolysis – after the first few seconds of maximal effort, ATP is converted solely from carbohydrates. This energy system is used during activities that are high intensity and short duration (i.e. sprints, weight lifting sets). You will usually reach fatigue based on a build-up of lactic acid which causes physical pain in the muscles making it difficult to continue.
3. Aerobic Glycolysis – requires oxygen to convert nutrients to ATP and can use carbohydrates, proteins or fats).
4. Fatty Acid Oxidation – this energy system is involved for long-distance endurance activities typically lasting longer than 90 minutes. At this point, your body no longer has any carbohydrate stores and must convert fatty acids to ATP in order to continue.

Moderate-to-High Intensity

If you plan to workout at moderate-to-high intensity levels, you need carbohydrates. At higher intensity levels, glucose (derived from carbohydrates) is what your body uses for fuel; your carbohydrate metabolism is more efficient than your fat metabolism at this level. Whether your activity is weight lifting or anaerobic sprints or intervals, you need carbohydrates.

If you are competing in an event lasting longer than one hour or continuing a high-intensity workout, you will likely need to replenish your carbohydrate stores. It is a common misconception that “running out” of carbohydrate stores will force the body to burn fat. Your performance will decline (some people may even be stopped by “hitting a wall”) because your body cannot maintain a higher intensity without having carbohydrates to convert to ATP. Some well-trained individuals can go as long as 2 hours before they need to replenish their body’s carbohydrate stores, but this also depends on how well they have replenished their stores in the days leading up to the event.

Low-to-Moderate Intensity

If you plan to workout for long periods of time at a low intensity, fat can serve as your body’s fuel source. In fact, at lower intensity levels, fat metabolism is more effective than carbohydrate metabolism and can continue being converted to ATP for several days (assuming your body lasts that long).

Where Does Protein Fit In?

Protein functions to build new and repair damaged proteins in your body; it is not primarily used as a fuel source during exercise. However, as you incorporate more intense workouts into your exercise routine, you may need slightly more protein in order to allow your body to repair from the stress of the workouts.

Do I Need to “Carb-Load”?

It’s a common misconception that eating a huge pasta dinner the night before a big event will help your performance. Unless your event is lasting longer than 1-2 hours, carb-loading is probably not necessary. However, maximizing your body’s glycogen stores (stored form of carbohydrate) in the days and weeks leading up to the event can impact your performance. Ideally, you want to begin an event with the maximum amount of glycogen stores. After each workout (particularly after strenuous workouts), you should be replenishing those stores by eating high quality carbohydrates. This is the best way to ensure your glycogen stores are maximized. When you taper your training and rest in the days leading up to longer events, you should be eating high quality carbohydrates. If you haven’t done this, then “loading up” the night before won’t do you much good.

Got "B"?

2008-10-04T17:25:00.000-07:00

With the weather changing into that awesome Philadelphia Fall feeling and The Phillies bringing us into an exciting October of possibilities, it also reminds me that the sun filled evenings of summer to a break to regenerate for the spring, as do we. However, as we slip into out autumnal and winter habits;physical, dietary,etc..., many of us experience a mood shift from the early dark sky. Eventhough it will start getting lighter on December 21st(just around the corner, it seems to stay dark early through February and March. So, what do we do with this seasonal affect we feel? A lot of people seek out anti-depressants from their primary physicians. Unless you are suffering from severe clinical depression year round, I would hold off taking prescription medication for a season problem. Instead, check your diet. Are you getting enough B vitamin? Vitamins play an important role in preventing a reversing the ill effects of anxiety and depression. Neurotransmitters that are responsible for keeping us emotionally balance are very dependent on the right amount of B vitamins. B1,2,3,12 and folic acid are paramount to the proper function of neurotransmitters. Low levels of folic acid have been linked to depression and bipolar disorder. A sore red tongue may be an indicator of folic acid deficiency.Natural sources of B can be found in brewer's yeast, sunflower seeds, soy beans, walnuts, lentls, lima beans(yuk) hazelnuts, brown rice, avocado(yeah)and many other common foods. You can also purchase a great B supplment at Triune. I take it daily, myself, the New Chapter B Complex. So enjoy the playoffs, the color change of the leaves and the awesome breezes as the earth rotates and tilts on it axis to give us a great fall and winter filled with having all your expectations met, whatever they are.

Core/Functional Training

2008-10-03T16:06:00.000-07:00

If people are not active in sports or physical education (in other words doing something that challenges their stability and ability of muscles to react), they start to lose balance at the age of 15 or 16.

After the age of 70, nearly 85% of people die from complications due to breaking their hip.

If those aren’t reason enough to incorporate core and functional training into your exercise program, perhaps learning more will convince you.

What is Functional Training?

Functional training is defined as “activity that trains movement” and includes: balance training, stabilization training, core training, and dynamic movement training. The result of functional training is agility – improved reactionary forces where your body has the ability to compensate for changes in your center of gravity and can move quickly and efficiently. In other words, if you’re falling or suddenly caught off guard, your body is trained to react quickly, meaning you are less prone to injury. Exercises promoting core strength and stability improve or maintain posture and alignment as well as challenging balance and equilibrium.

Core training is different than just training your abdominals. Although the abdominals are an important part of your core musculature, true core training is amore integrated approach; it combines strength, balance, agility, and flexibility of the muscles that control the entire trunk and spine. Regular conditioning of the core muscles is essential to prevent injuries, correct posture, and making you more efficient with all that you do. Core training is about QUALITY of the movement, not quantity!

Why are Functional Exercises Important?

There are many reasons why functional exercises are important; here are some of the primary reasons:

They promote maintenance and improvement in Active Daily Living tasks
They promote spinal health and longevity
They mimic motor patterns that translate into daily tasks, recreational sports, and work activities.
Traditionally, when people exercise, they are working on “cosmetic fitness” – exercising to look good and working on surface muscles or those that we see. The problem with this is that it doesn’t help you in daily tasks. How often do you hear that someone hurt themselves reaching to the back seat of their car, turning quickly, or bending down quickly to pick up something? These are daily living tasks; therefore, it makes sense to train the muscles doing similar movements. You aren’t lying down most of the day doing crunches, yet your abdominal muscles are constantly working to stabilize your spine. So why not train them in a way that makes sense (i.e. standing, sitting, twisting)? That’s what core and functional training are about, and there are several methods you can use.
But I LIKE my “Traditional” Exercises; How Can I Make Them More Functional?

Making your regular exercise more functional and beneficial simply requires some basic problem-solving and creativity.

Any exercise that you would normally perform standing on a floor can easily be made functional. Try standing or kneeling on a piece of equipment that challenges your balance; you will force your core muscles to work at the same time and improve balance and stability. And when you recruit more muscles, you also get the added benefit of burning more calories and finishing your workout quicker!
Any exercise that you would normally perform on your hands and knees or on your hands and feet (i.e. push-up) can also become functional. Simply place one or more of your bases of support on something unstable and experience the challenge as you engage your core and stabilizing muscles. For example, place one or both of your hands or feet on one of the pieces of equipment described in this section while doing a push-up; it then becomes a core exercise as well as strengthening your upper body.
Perform two exercises at the same time. Combining actions requires stability, improves coordination, and allows you to more quickly complete your workout. For example, try doing an overhead shoulder press at the same time you do a squat; better yet, do it standing on a piece of balance equipment. Or try doing a standing leg extension while working your biceps or triceps.
Practice basic balance exercises. Try standing on one foot; then progress to closing your eyes at the same time or adding some dynamic movements. When you feel comfortable doing that, perform your “regular” exercises while standing on one leg (i.e. arm exercises, squats).
What if you don’t have any special equipment? The best thing you can do is learn what neutral alignment is and try to maintain it throughout the day with all that you do. Think of drawing your navel in towards your spine like you have a string running from your navel, up your spine, and out the crown of your head. When you do this, you should feel your deep abdominal muscles engage. Your ears should be in line with your shoulders. People often ask “what is the BEST abdominal or core exercise I can do?” It’s simple, learn how to get into neutral alignment; keep your navel drawn in, and maintain it – that is the BEST exercise there is!
If you try to maintain neutral alignment while sitting in your car, there’s a good chance you’ll have to raise your rear-view mirror. This can then be a physical cue for you; rather than adjusting your mirror, adjust your body! If you find that you slouch during the day, get yourself into neutral alignment and then tie a string around your torso, directly on your skin just over your navel; have it snug enough that you don’t really feel it when you’re in proper alignment. If you let your navel go or lose your neutral alignment, you will have that physical reminder when the string presses into your skin (for best results, use an “uncomfortable” material like curling ribbon or a rough-textured rope). No one will know you’re wearing the string but you, and you just might find your posture improving!

Homeopathy: Conditions it Treats

2008-10-03T07:45:00.001-07:00

Almost all ailments or conditions are viewed within the profession as being amenable to homeopathic treatment. Homeopathy is best known, however, for its ability to treat chronic ailments. Skin diseases, chronic gastric and intestinal disorders, chronic fatigue syndromes, migraines, asthma, allergic disorders, menstrual complaints, other hormonal disorders, arthritis, psychological disorders, and so on are viewed as being potentially improved by the application of Homeopathy. Gross structural and pathological changes are not viewed as being strongly influenced by Homeopathy.

Homeopathy versus Conventional Medicine

Homeopathy looks at symptoms as a way the body tries to repair itself, whereas conventional medicine sees a symptom as something wrong which must be set right. For example, if you develop a cough, a conventional medicine practitioner may give you ways to suppress the cough (a lozenge, medicine, etc). On the other hand, a homeopath will give you a remedy that will cause a cough in a healthy person, and thus stimulate the ill body to restore itself.

In conventional therapy, the aim often is to control the illness through regular use of medical substances, even if the medication is nothing more than vitamins. If the medication is withdrawn, however, the person returns to illness. There has been no cure. A person who takes a pill for high blood pressure every day is not undergoing a cure but is only controlling the symptoms. Homeopathy's aim is the cure – the complete restoration of health.

Because not all symptoms are alike, homeopaths look for the one substance that will cause similar symptoms in a healthy person. Conventional practitioners, on the other hand, often treat all symptoms alike. To homeopaths, a healthy person is a person who is free on all levels: Physical, emotional, and mental.

Source: National Center for Homeopathy

Decide to Be Healthy, Not Thin

2008-10-02T10:19:00.000-07:00

If you add up the number of people unhappy with their bodies, the percentage on a diet, or the billions of dollars spent on diet programs, books, foods and supplements, the figures all show that our society has become obsessed with weight. But if so many Americans are concerned with their weight, how can more people than ever be overweight?

A Desire to Be Slim Can Backfire

Nearly two-thirds of adult Americans are now overweight, increasing their risk of chronic diseases like diabetes and cancer. Nearly one-third is obese.

To solve the obesity epidemic that threatens our health, some health experts argue that we should pay much more attention to our weight. Yet research shows that an obsession with becoming thin, contrary to what you might expect, creates more of a health problem.

When we try to control our eating with external rules, like a fad diet, our obsession and preoccupation with food increases. In America, where food is so widely available around the clock, a fixation with food is a foolproof recipe for overeating.

Better Health Should Be Your Goal

Rather than making weight loss your be-all and end-all goal, focus on choices that improve your health. Hoping for weight loss is okay, but making weight loss the goal almost always guarantees that you will give up healthier eating and more exercising, if those good habits don't bring the desired weight loss.

It's easy to make health your goal. For example, decide that you will lead a less sedentary life - no matter what you look like. Try to walk at least an hour a day. For cancer prevention, the American Institute for Cancer Research (AICR) also recommends that you get an hour a week of vigorous exercise, like tennis.

Some people may need to do more to resist society's pressures than create goals for themselves. The stress and isolation in today's culture cause many to feel "out of balance." Instead of knowing how to nurture themselves and set personal limits, people may choose unhealthy habits like eating, smoking, or excessive shopping to cope.

If you're overwhelmed with stress, try changing how you respond. For example, when you feel under pressure, instead of ordering a pizza and splurging, call a good friend, read a new book, or take a walk.

The Facts About Weight Management brochure from the American Institute for Cancer Research has more tips on living a healthier life. Call AICR at 1-800-843-8114, ext. 111, and ask for your free copy.

Source: Ever Green Ever Healthy Features by the American Institute for Cancer Research, www.aicr.org. Reprinted by permission.

Probiotics During Pregnancy May Reduce Infants Allergies

2008-09-30T20:17:00.000-07:00

By Greg Arnold, DC, CSCS, August 26, 2008, abstracted from “Impact of maternal atopy and probiotic supplementation during pregnancy on infant sensitization: a double-blind placebo-controlled study” in the August 2008 issue of Clinical & Experimental Allergy

The mother’s diet plays a very important role in the health of her newborn baby. Specific nutrients in the mother’s diet known to help infant health include vitamin C1, vitamin E2, vitamin B-33, and calcium4. The health benefits of omega-3 fatty acids for infants include helping improve eye and brain health5, helping maintain a healthy blood pressure6, improving eye-hand coordination7 and even helping with long-term lung health8.

A recent study9 has found that probiotics, suggested in previous research to possibly play a role in pregnancy health10, may also help with infant allergies. These allergies cost our healthcare system $7 billion per year11. In the study, 171 women with newborns12 were given either probiotics containing lactobacillus rhamnosus and Bifidobacterium lactis (1 × 1010 colony forming units each per day) or placebo from the first trimester of pregnancy to the end of exclusive breastfeeding. The researchers collected breast milk immediately after birth to measure for levels of inflammatory proteins that included IFN-gamma, TNF-alpha, IL-10, IL-6, IL-4 and IL-2. They also tested allergy sensitivity in the infants by performing the skin prick test (SPT).

The researchers found there were no significant differences overall in the infants’ risk of allergies between the two groups (29% of probiotic infants vs. 31% of placebo infants). However, a significant risk reduction was seen in infants breastfed for more than 2.5 months by mothers with allergies. Specifically, only 26% of the at-risk infants in the probiotic group were sensitized for allergies while 50% of at-risk infants in the control group were sensitized.

While stating that “probiotics belong among the promising means of combating the allergy epidemic”, the reduced risk of allergies in infants through probiotic supplementation led the researchers to conclude that “the critical period of pregnancy and breastfeeding may be the window of opportunity in allergy prevention.”

Greg Arnold is a Chiropractic Physician practicing in Danville, CA. You can contact Dr. Arnold directly by emailing him at mailto:PitchingDoc@msn.com or visiting his web site at www.CompleteChiropracticHealthcare.com

Reference:

1 Hoppu, U., M. Rinne, et al. (2005). "Vitamin C in breast milk may reduce the risk of atopy in the infant." Eur J Clin Nutr 59(1): 123-8

2 Beyrouty P. Co-consumption of selenium and vitamin E altered the reproductive and developmental toxicity of methylmercury in rats Neurotoxicity and Teratology. Available online 19 January 2006

3 Ieraci A. Nicotinamide Protects against Ethanol-Induced Apoptotic Neurodegeneration in the Developing Mouse Brain. Public Library and Science – Medicine 2006; Volume 3 Issue 4 printed online ahead of print

4 Chan G. Effects of Dietary Calcium Intervention on Adolescent Mothers and Newborns: A Randomized Controlled Trial. Obst Gynecol 2006; 108(3, Part 1):565-571

5 Jacobson JL. Beneficial Effects of a Polyunsaturated Fatty Acid on Infant Development: Evidence from the Inuit of Arctic Quebec. Jou Ped 2008; 152: 356-364.e1

6 Damsgaard CT. Fish Oil Affects Blood Pressure and the Plasma Lipid Profile in Healthy Danish Infants. J. Nutr. 2006;136 94-99

7 Dunstan JA. Cognitive assessment of children at age 2K years after maternal fish oil supplementation in pregnancy: a randomised controlled trial. Arch Dis Child Fetal Neonatal Ed. doi: 10.1136/adc.2006.099085

8 Olsen SF. Fish oil intake compared with olive oil intake in late pregnancy and asthma in the offspring: 16 y of registry-based follow-up from a randomized controlled trial. Am Jou Clin Nutr 2008; 88(1):167-175

9 Huurre A. Impact of maternal atopy and probiotic supplementation during pregnancy on infant sensitization: a double-blind placebo-controlled study. Clin Exp Allergy 2008; 28(8): 1342-1348. Published Online: May 8 2008. DOI:
10.1111/j.1365-2222.2008.03008.x

10 Ponzetto A. Pre-eclampsia is associated with Helicobacter pylori seropositivity in Italy. J Hypert 2006; 24(12): 2445-2449

11 “Allergy Facts and Figures” posted on http://www.aafa.org/display.cfm?id=9&sub=30

12 Piirainen T, Isolauri E, Lagström H, Laitinen K. Impact of dietary counselling on nutrient intake during pregnancy: a prospective cohort study. Br J Nutr 2006; 96:1095–104

Suicide is the second leading cause of death among college students.

2008-09-29T09:26:00.001-07:00

Approximately 1,100 U.S. college students take their own lives each year. You can help reduce this number and perhaps even save the life of a friend or classmate.

The best way you can prevent a friend or classmate from taking his or her own life is to know the warning signs and how to respond.

Warning Signs

There is no foolproof way of determining whether a young person is considering suicide, but the following signs could be an indication:

* Sudden worsening in school performance
* Fixation with death or violence
* Unhealthy peer relationships
* Violent mood swings or a sudden change in personality
* Signs of an eating disorder
* Difficulty adjusting to gender identity (if gay, lesbian, bisexual, or transgender)
* Depression (Depression and suicide have many common warning signs. While most depressed people are not suicidal, most suicidal people are depressed. )
* Sadness or anxiety
* Feelings of guilt, helplessness or hopelessness
* Feelings of worthlessness
* Feelings of being out of control
* Trouble eating or sleeping
* Withdrawing from friends and/or social activities
* Loss of interest in hobbies, work, school, etc.
* Increased use of alcohol or drugs
* Anger

Warning Signs of Suicide That Need Immediate Attention

* Talking openly about committing suicide
* Talking indirectly about “wanting out” or “ending it all” and saying such things as:
I wish I were dead.
You will be better off without me.
What’s the point of living?
Soon you won’t have to worry about me.
Who cares if I’m dead, anyway?

* Taking unnecessary or life-threatening risks
* Giving away personal, prized possessions
* Neglecting personal appearance and hygiene
* Obtaining a weapon or other means such as prescription medications to hurt him- or herself.

How to Respond

* Take a suicide threat seriously.
* Talk to your friend, express your concern, and be willing to listen. Having someone to talk to can make a big difference. Be persistent if your friend is reluctant to talk.
* Do not attempt to argue anyone out of suicide. Let the person know you care and understand and that he or she is not alone. Let the person know that depression can be treated and problems solved.
* If your friend tells you he or she has a detailed suicide plan or the means to hurt him- or herself, stay with your friend until he or she will go with you to see a responsible adult who can help.
* If you have talked with a friend or classmate and you think that person is in danger, but the person refuses to get help, talk to a responsible adult who understands young people and can intervene. If your friend refuses to talk with you or you do not know the person well enough to talk personally, seek out a responsible adult who can help.
* Don’t be afraid of being wrong. Even the experts have difficulties determining who is at serious risk of suicide. A friend with problems that may be warning signs for suicide perhaps may not actually be suicidal, but he or she will still need help. You can help by talking to your friend and assisting your friend to find a qualified person who can help solve his or her problems.

Sources: “College Students,” Suicide Prevention Resource Center, www.sprc.org; “For Students,” The Jed Foundation, www.jedfoundation.org; “When You Fear Someone May Take Their Life,” American Foundation for Suicide Prevention, www.afsp.org.

Are you or someone you know…
…experiencing self-destructive feelings?

Talk to a responsible adult, contact your school’s counseling center, or call the National Suicide Prevention Lifeline at (800) 273-TALK (8255). The toll-free hotline is available 24/7. The people who answer the phone will help you.

Pumpkin Fun Facts

2008-09-28T20:30:00.000-07:00

Pumpkin (pepon) is a Greek word for “large melon”.
Pumpkins are a fruit.
Pumpkins are a type of squash. They are members of Cucurbita family (cucumbers, zucchini, etc.).
Pumpkins contain potassium and Vitamin A.
Pumpkins are grown on 6 of the 7 continents (not on Antarctica).
Pumpkin flowers are edible.
Pumpkins are 90% water.
Sources: www.cobbranch.com/Pumpkin%20Patch/pumpkinpatch_facts.php; www.pumpkin-patch.com/facts.html