Gift Certificate must be presented at time of redemption. Time cannot be split. Promotion value ends 2/14/2018. After 2/14/18 value may be applied to reg. price massage until 2/14/2023.
Gift Certificate must be presented at time of redemption. Time cannot be split. Promotion value ends 2/14/2018. After 2/14/18 value may be applied to reg. price massage until 2/14/2023.
Take a Stand for Health
By now you may have heard the phrase “sitting is the new smoking.” Beyond being clever, the catchphrase, coined by Mayo Clinic-Arizona State University Obesity Solutions Initiative director Dr. James Levine, underscores a disturbing fact. According to Levine, we lose two hours of our lives for every hour we spend sitting. In fact, in an interview with the LA Times, Levine makes a further comparison: “Sitting is more dangerous than smoking, kills more people than HIV and is more treacherous than parachuting. We are sitting ourselves to death.”1 With the CDC’s National Health and Nutrition Examination Surveys showing that 50-70 percent of Americans sit for six or more hours each day, sitting has truly become an epidemic2.
The sitting epidemic is fueled by contemporary culture and lifestyle, particularly in the U.S. Our bodies and brains developed in response to particular environmental pressures and an active lifestyle. These days, most of us are not exposed to life-threatening scenarios on a regular basis. We exert little energy in our daily efforts to survive. Even our schools and workplaces promote the sedentary lifestyle: children are expected to sit still for hours upon end, and our workplaces have us sitting at desks, often typing away at keyboards for most of the day. Even our recreational habits have become less active: video games, instant access to movies and television shows, and virtual social environments tempt us to sit more and stand less.
The physical effects of this cultural shift are daunting. Excessive sitting has been linked to hormonal changes, increased inflammation, cardiovascular disease, diabetes, obesity, and cancer.3 From a chiropractic standpoint, sitting can distort the natural curvature of the spine, cause undue stress on nerves and ligaments, overstress muscle tissue, and compress the vertebral discs and spinal joints. As we age, too much sitting leads to disability. According to an NPR report, research out of Northwestern University found that, “For people 60 and older, each additional hour a day spent sitting increases the risk of becoming physically disabled by about 50 percent — no matter how much exercise they get.” With U.S. Census data revealing that nearly half of the population over age 65 have a disability, the impact on our aging population, their families, and their communities is significant.4
The science behind the sitting epidemic revolves around a neat acronym: NEAT. NEAT stands for non-exercise activity thermogenesis. Along with exercise activity thermogenesis, NEAT is the third component of human energy expenditure—calories burned during daily activity (basal metabolic rate, which is the energy required for basic body functions, and the energy needed to process food are the other two.) Some people have a “NEAT switch” that gets them up and moving after over-eating, while other people do not, which can lead to obesity. Surprisingly, the simple act of standing burns more calories than sitting, as noted in the table below.
|Occupational Non-exercise Activity Thermogenesis (NEAT)*|
|Occupation type||NEAT, cal/d|
|Seated work (no option of moving)||700|
|Seated work (discretion and requirement to move)||1000|
|Standing work (eg, homemaker, cashier)||1400|
|Strenuous work (eg, farming)||2300|
|*Data based on a basal metabolic rate of 1,600 cal/d. Adapted from Black AE, Coward WA, Cole TJ, Prentice AM. Human energy expenditure in affluent societies: an analysis of 574 doubly-labelled water measurements. Eur J Clin Nutr. 1996;50:72-925|
So what can we do about this national health crisis? Unlike with anti-smoking campaigns, we can’t tax chairs and benches, people can’t be banned from sitting in public spaces, and we can’t enact a legal sitting age. We can, however, actively participate in our own health. As shown above, just standing makes a difference. Some workplaces and even schools are using sit-to-stand desks, which allow the user to set their workspace at a different height in order to stand. If your boss is not quite there yet, or if you’re retired, here are some simple things to do to reduce the effects of sitting.
Exercise, exercise, exercise. With summer coming, it’s easier to jog, swim, or hike, and there’s always the treadmill or elliptical machines at the gym. While, by definition, exercising doesn’t affect your NEAT, it does help your overall metabolism and health.
Moving around during the workday not only benefits individuals, but companies and schools as well. Research shows that productivity and focus improve if employees and students have the ability to stand or move during the day.8 According to Dr. Levine, “This is about hard-core productivity. You will make money if your workforce gets up and gets moving. Your kids will get better grades if they get up and get moving.”9 Like ergonomic keyboards, standing desks are becoming a workplace necessity.
With summer coming, we’re likely to be more active outside of work. Warm weather tends to get us out-of-doors on the weekends and inspires us to exercise more overall. But after spending the weekend on the trail, don’t forget your body during the weekday grind. Take a stand for your health by taking a stand at work.
1MacVean, Mary. “‘Get Up!’ or Lose Hours of Your Life Every Day, Scientist Says.” Los Angeles Times, July 31, 2014. http://www.latimes.com/science/sciencenow/la-sci-sn-get-up-20140731-story.html.
3“Sitting Disease: The New Health Epidemic.” The Chopra Center, August 14, 2014. http://www.chopra.com/articles/sitting-disease-the-new-health-epidemic.
4“Sit More, And You’re More Likely To Be Disabled After Age 60.” NPR.org. Accessed May 4, 2017. http://www.npr.org/sections/health-shots/2014/02/19/279460759/sit-more-and-youre-more-likely-to-be-disabled-after-age-60.
6Just Stand “Burn Calories at Work.” http://www.juststand.org/Portals/3/literature/Burn_Calories_at_Work_Flyer.pdf Accessed May 11, 2017.
7 “Sitting Disease: The New Health Epidemic.” The Chopra Center, August 14, 2014. http://www.chopra.com/articles/sitting-disease-the-new-health-epidemic.
8 Clemes, Stacy A., Sally E. Barber, Daniel D. Bingham, Nicola D. Ridgers, Elly Fletcher, Natalie Pearson, Jo Salmon, and David W. Dunstan. “Reducing Children’s Classroom Sitting Time Using Sit-to-Stand Desks: Findings from Pilot Studies in UK and Australian Primary Schools.” Journal of Public Health 38, no. 3 (September 17, 2016): 526–33. doi:10.1093/pubmed/fdv084.
Foam Roller Tips and Techniques: Upper Back, Shoulder, and Chest
Benefits of using a foam roller is comparable to a deep tissue massage, myofascial release and myofascial trigger point therapy.Myofascial trigger points are taut bands or knots in the muscle tissue that can refer pain to other areas. Trigger points can also limit range-of-motion, inhibit muscle strength and cause muscle fatigue. Regular work can increase flexibility and performance while decreasing muscle tension and pain.
Maximize the effectiveness of the foam roller by incorporating it into your daily stretching routine. Use the roller before and after activity, and always roll before you stretch. This will help to warm up cold muscles and prepare them for deeper stretching.
Make sure you roll on soft tissue and not over joints, ligaments, or bony protrusions. Start by placing your body on a roller and slowly roll up and down the muscle. If you find a knot or tight band, hold that spot and try to feel the tissue release and soften underneath the pressure. Take deep breaths and try to keep your body relaxed as possible.
Use of the foam roller can be painful. If an area is too painful to roll, place your body on the roller for 15 seconds before moving on to the next spot. As the tissue starts to loosen up you should be able to roll with less pain.
Position the roller so that it’s inline with your spine, knees bent with feet flat on the floor. Make sure that it is supporting you from your tailbone all the way up to the back of your head so that you can relax everything during the exercise.
Hold this position for 15-90 seconds as long as it is comfortable and does not cause pain.
To target the the postural muscles on the right side, roll your body to the left, keeping your spine parallel to the roller, and stop on the muscles that run along the length of your spine. Hold for 15-90 seconds and allow yourself to relax. Repeat on the left side.
Lie with your spine inline with the foam roller. Again, be sure to keep your head and hips supported on the roller. While keeping your knees bent and feet flat on the floor for balance, place your arms directly out to the side so you make a “T” with your body.
The more advanced version of this stretch is to have your upper arms on the floor perpendicular to your body and elbows bent at a 90 degree angle up and pointing above the head. Hold for 15-90 seconds.
Upper Back (rhomboids, middle trapezius, thoracic spine)
Lie with the foam roller perpendicular to your body under the upper back. place your hands across your chest or behind your head with your elbows drawn in slightly toward midline- this allows for cervical spine support as well as letting your shoulder blades separate. If able, move body up and down a few inches at a time to target trigger points. Hold for 15-90 seconds as long as it is comfortable and does not cause pain.
Lateral Upper Back (latissimus dorsi, teres major)
Lie on the left side with the foam roller perpendicular to the body and slightly below the armpit. Lean back slightly and extend the left arm out with your palm facing forward. Hold for 15-90 seconds. Repeat on right side.
To get an additional spot, try angling your body (as seen in picture 2) to assist in getting more of the teres/latissimus region
Mid Back (rhomboids)
Lie with foam roller perpendicular to your body and across the shoulder blades, arms crossed on chest. Turn slight to the right about 40-45 degrees or until the roller rest between the shoulder blade and spine. Once positioned, slowly roll your body up and down an inch or two in either direction along the rhomboid. Hold for 15-90 seconds. Repeat on opposite side of body.
Stop in the office to pick up your foam roller today! (802)655-0354
Reference: Foam Roller Techniques, OPTP, 2008, Michael Fredericson, MD, Terri Lyn S. Yamamoto, PhD, Mark Fadil, CMT, p. 15, 17, 23.
Derivation: inflame. My definition: To produce a flame inside you.
Inflammation is the new buzz word now being related to many chronic medical conditions such as: allergies, Alzheimer’s, asthma, high cholesterol and narrowing of the arteries, cancer, heart disease, celiac disease, chronic pain of muscles and joints, recurring “tendonitis”, Crohn’s disease, colitis, I.B.S. (Irritable Bowel Syndrome), dementia, diabetes, eczema and psoriasis, high blood pressure, interstitial cystitis, rheumatoid arthritis, other inflammatory arthritis; fibromyalgia, myofascial pain syndrome, Parkinson’s, slow healing response, osteoarthritis, etc and the list goes on.
So, how can we influence the amount of inflammation going on inside us? One accessible way is through manipulation of our diet. Certain foods have been shown to create inflammation in the body, whereas others can decrease the amount. The following is a list of pro-inflammatory foods: Bacon, bologna, bratwurst, brownies, (white) breads- including buns, rolls and bagels, butter, cake, candy, cereals*, cheese (American, cheddar, creamed, gouda, jack, mozzarella, provolone, swiss), cookies, corn chips, corn syrup, crackers*, cream, croissants, corn chips, danish, doughnuts, egg rolls, french fries, french toast, (deep) fried foods, fruit juices, granola*, hamburgers, hash browns, honey, hot dogs, ice cream, jam/jelly, margarine, molasses, muffins, noodles*, onion rings, pancakes, pastrami, pepperoni, pie, pickles, pita bread*, pizza, pasta*, popcorn, potato chips, pretzels, puddings, relish, ribs (beef or pork), rice (white), salami, sausage, sherbet, shortening, sodas, soft drinks, syrup, tortillas (flour), tortilla chips, waffles, whipped cream, whole dairy.
*Unless 100% whole grain and high fiber.
The following are considered anti-inflammatory foods: Acai, amaranth, anchovies, apples, arugula, artichokes, asparagus, avocado, bananas, beans (green, black, kidney, garbonzo, pinto, lima, and soy), bean sprouts, beets, berries (blackberries, blueberries, boysenberries, goji berries, gooseberries, raspberries, strawberries), bok choy, broccoli, brussel sprouts, cabbage, canola oils, cantaloupe, carrots, cauliflower, celery, cherries, cranberries, cucumbers, dairy (non-fat), eggplant, endive, gooseberries, grapes, grapefruit, herring, honeydew, kale, lemons, lentils, mackerel, mango, mangosteen, millet, mushroom, mustard greens, nectarines, noni, nuts – raw (almonds, Brazil nuts, cashews, chestnuts, filberts, hazelnuts, macadamia, peanuts, walnuts), okra, olive oil, onions, oranges, papaya, parsnips, pears, peas, peaches, peppers (bell and hot), persimmons, pineapple, pomegranate, plums, poultry (no skin), prunes, pumpkin, quinoa, rhubarb, rutabaga, salmon, sardines, scallions, seeds (flax, poppy, pumpkin, sesame, sunflower), spices (cinnamon, cayenne, garlic, ginger, green tea, parsley, pepper, nutmeg, oregano, rosemary, turmeric), spinach, squash (butternut, crook neck, summer, winter, zucchini), sweet potatoes, tomatoes, trout, tuna (water-packed), turnips, water chestnuts, watermelon, wild game, yams.
If you analyze these lists you will notice that pretty much all the fruits, vegetables, beans, nuts, seeds, spices as well as poultry (chicken, turkey, duck) and wild game are on the good list. And guess what? Processed foods, fried foods, breads (not whole grain), sweets (simple sweeteners), fruit juices, snack foods, sodas, margarine, whole dairy, many cheeses are on the “No-No” or “Here Comes the Heat” list. Does this sound all too familiar? Now we have yet another reason to try and reduce or delete from the “No-No” list. To quote Michael Pollan, “Eat food (real) and mostly vegetables”. Simple as that.
Our patients often ask us what we recommend for vitamins and supplements to support their adjustments and treatment for their musculoskeletal conditions. To this we often answer: an overall healthy body will be able to heal it’s health conditions, whether it may be a low back sprain/strain or lacerated finger, much quicker than a toxic, sluggish system that is not in balance, has inadequate immune system functioning and poor digestion.
We are aware that many feel there is a daunting amount of information, positive claims and even research for a whole host of supplements, but … we could go broke trying to take all of them. What to do?
Below is a list of the supplements that we feel most people should consider taking on a daily, regular basis to provide better health for their bodies (hopefully) in motion.
1) A good quality multi vitamin and mineral supplement.
The supplement should be “packed” with all major vitamin, minerals and digestive enzymes with amounts far exceeding the “% daily value”. Why do we need to take such a supplement? Because our US soil content is significantly depleted of the mineral and soil microorganisms compared to the 1930’s, AND because of the creation of genetically modified plants which are commonly less nutritious than heirloom plants (Scientific America, April 27, 2011). Of major significance: when “minerals go down, disease goes up” . As an example, bone deformities are associated with calcium, copper, fluoride and magnesium deficiencies (Nutrition Security Institute, “Human Health, the Nutritional Quality of Harvested Food and Sustainable Farming Systems”).
2) Probiotic supplements – A probiotic bacteria complex of several “good flora” bacteria along with FOS (fructooligosaccharides), 3-6 capsules/day.
Probiotics (and cultured, fermented foods) help to keep our gut or GI system (our intestines) properly functioning via the good bacteria that are in probiotics helping to crowd out the bad bacteria. Food then passing through our GI system can more properly be digested and the nutritional content extracted from the food. Bacteria in the GI tract are responsible for the operation of the mucosal immune system that resides in the GI tract lining (Peyer’s Patches). They also aid in antibody production to antigens and help to differentiate between harmful vs non harmful antigens. It is said that 70-80% of our immune system stems from our GI tract. This is exactly why we need to keep our gut functioning as optimally as possible.
3) Omega 3 Fatty Acids– in particular Fish oil or krill oil – 3,000 IU/day
However this recommended amount is misleading. One must look at the label on the back of the bottle and look at how much EPA and DHA is actually in each capsule. EPA and DHA are the compounds in Omega 3 Fatty Acids which are responsible for the positive benefits of fish oil, such as: decreasing the risk of stroke, increasing LDL and lowering triglyceride levels, decreasing clot formation, prevention and improvement of coronary heart disease, improving circulation, important in infant brain and eye development, reduces risk of premature birth, may help with depression, may reduce pain and inflammation in those with rheumatoid arthritis, lupus and autoimmune diseases and decreases joint swelling and inflammation (Colorado State University Extension, No 9.382). Therefore, if the label read 1,000 IU of Omega 3 fatty acid but the back label reads 200 mg of DHA and 300 mg of EPA, one would only receive 500 mg of the active components of the capsule =the capsule is 50% bioavailable. This information along with the supplement being produced from wild caught fish, that the heavy metals have been extracted from the oil and that the capsule is enteric coated (which reduces stomach upset and fish “burping”) are other important factors in choosing the correct supplement.
4) Vitamin C – 1,000 to 3,000 mg/day
Vitamin C is one of the safest, least toxic, yet highly effective antioxidant, antinflammatory supplement. And…it is cheap! Vitamin C or ascorbic acid is a water soluble vitamin and therefore the body is unable to store it. What we are unable to use at any given time will simply be excreted in the urine. The following benefits are attributed to Vitamin C: lowered blood pressure, decrease plaque build up in arterial walls, maintain the vascular integrity of the blood vessels, provide protection against cancer, prevent oxidative damage from smoking and overall decreases inflammation in the body.
5) Vitamin D3 – 1,000-3,000 IU/day
The medical doctors are now all over this vitamin. The northern states residents (Vermont!) are especially at high risk for Vit D deficiencies because our sunlight is so weak in the winter time. Vitamin D can be found in a few foods, however approximately 80-90% comes from our skin’s absorption of vitamin D. Symptoms of vitamin D deficiency include: general tiredness, muscular and joint aches and pains and frequent illnesses or infections. Those at the highest risk for D deficiencies are: dark skinned people, the elderly, those who stay inside the house commonly and those who cover up completely or use total sunblock when outside. It’s as simple as getting a screening blood test for Vitamin D to determine if you are one of the many who are deficient.
That’s it, our list. However, if one has a particular health issue they are trying to combat, improve or change there are many wonderful supplements and herbal preparations that can help you improve your health. Please consult with your doctor, chiropractor, acupuncturist or naturopath for the best supplement for your condition and the recommended amounts.
Here’s to a healthier body for every “body” this year!
Now that America’s most passionate day of food consumption has passed, it is time to get smart about food choices and how it affects our body.
“Apple shape” is a popular term used for truncal obesity – fat that has accumulated around one’s middle. It is defined as a body-mass index (BMI) 30 and above, and a waist-to-hip ratio of greater than or equal to 0.88. Normally, obese people put on weight relatively evenly through their entire body. Sufferers of truncal obesity put on larger than normal amounts of fat around their midsection, often making them seem disproportionately overweight compared to others with the same BMI.
Having any excess body fat above a standard range is unhealthy. The more overweight, the greater the risk for onset of chronic and serious illnesses. Unfortunately, suffering from truncal obesity as opposed to ‘normal’ obesity only makes the problem worse. This is because the fat is concentrated around the belly and digestive systems, as opposed to hanging off the legs, hips, and buttocks.
Truncal obesity is associated with atherosclerotic heart disease and an increased risk of acute myocardial infarction, hypertension, hypercholesterolemia, diabetes, and increased blood pressure in the kidneys with an increased risk of kidney disease over time. It also weakens the immune system, decreases sexual performance, can trigger bouts of depression and other mental disorders, and is universally acknowledged as reducing the quality of one’s life.
The obvious solution to treatment of truncal obesity is to lose weight, either by reducing your caloric intake of food or by increasing the expenditure of calories through exercise. A combination of both is strongly preferred by health professionals and will provide quicker, longer lasting results. Despite many infomercials and diet plan claims, you cannot ‘spot-target’ fat reduction. Try adding an exercise regimen that involves gradually increasing amounts of cardiovascular exercise. Using a diary to chart foods consumed and exercises performed is very helpful in charting your progress. Bottom line, in order to lose weight, calories consumed must be less than calories burned!
Start now and your weight loss goals for 2014 will be in full-swing by New years!
http://www.what-is-obesity.com/truncal-obesity/, Christian Romero
All food digested in our bodies metabolizes, or burns down into a residue which can be neutral, acidic, or alkaline, depending on the content of the original food. Scientific research emphasizes the importance of balancing pH levels to maintain good health, proper immune system function and to avoid many diseases.
The pH is the measurement of the substance’s acidity and alkalinity. The normal pH of the human blood is between 7.35 and 7.45. A blood pH below 7 is considered acidic whereas a pH above 7 provides an alkaline blood chemistry.
Our body manages the acid load by excreting it through normal channels of elimination, and by buffering the acid with minerals borrowed from our bones. When the body accumulates excess acid and the elimination system can no longer get rid of it, our body will store the acid waste in our tissues, joints and muscles. Symptoms of an overly acid pH include joint and muscle pain, osteoporosis, low energy, digestive problems such as indigestion and acid reflux, colds, flu, allergies, hormone imbalances and immune system dysfunction.
In general, animal foods such as meat, eggs, dairy, processed and refined foods, yeast products, fermented foods, grains, artificial sweeteners, some fruits, and sugars are acidifying, as well as alcohol, coffee, chocolate, black tea, and sodas.
Acid forming foods will speed up aging causing a rapid decline in the cardiovascular system. Oxidative stress is known to be linked to over 200 diseases. Consuming acidic foods causes free radical cell damage in the body. Prevention is the key in slowing down the aging process and disease manifestation. Balancing your pH via diet helps to lower cholesterol and reduce stress along with improving the functioning of the immune system.
Vegetables are alkalizing. A few non-sweet citrus fruits are also basic or alkalizing to the body, as are sprouted seeds, nuts, and grains. In general, grains are acidifying, though a few (millet, quinoa, buckwheat, and spelt) are only very mildly so. Raw foods are more alkalizing, while cooked food is more acidifying.
To maintain a balanced pH in your blood and tissues, your diet should consist of at least 70 to 80 percent basic foods – that is, no more than 20 to 30 percent acidifying foods. To accomplish this, eat two alkaline foods for each acidic food you eat (see accompanying chart) and you will soon be feeling and looking great as well as on the road to a healthy old age.
Natural Cowgirl, 6/25/2013, pH – Get Yours Balanced for Better Health!