Back to School .... Is Your Back Pack Safe???

Back to School Spurs Backpack Safety Concerns

My Kids go back to school on Monday so it is a good time to take a look at school Backpacks.....

The headline, "Minnesota Chiropractors Encourage Backpack Safety," appeared in the The Sacramento Bee from California published on August 3, 2013. The article explained that as students are returning to school, we need to be aware about how backpacks can create health hazards.

The release carried by PRNewswire-USNewswire from the Minnesota Chiropractic Association starts with the warning, "Over 79 million students carry a backpack to school each day. However, most students are unaware of the potential hazards such as neck and back problems that come with the improper use of backpacks."

The Minnesota Chiropractic Association release does offer some practical solutions to avoid spinal problems created from backpacks. These are:

1. Wear both shoulder straps evenly to properly distribute backpack weight.
2. Get the correct size backpack for you and/or your child.
3. Do not pack too much weight and remember that no one should carry more than 25 pounds in a backpack.
4. The backpack should not extend below the lower back. Bigger is not better.
5. Lighten the load and put the heaviest items in the backpack first keeping them close to the body.
6. Lift the backpack with your legs and place it on one shoulder strap at a time.
7. Do not leave backpacks on the floor where they can become a tripping hazard.
8. Choose a quality backpack that has wide well-cushioned shoulder straps with a lumbar support/padding.

Dr. John Maltby, Past President of the International Chiropractors Association voiced a concern about backpacks by saying, "Nothing is more important than the health and proper function of a child's nervous system. The spine houses a major part of the nervous system, the spinal cord. A healthy spine free of subluxations is essential for nervous system function. Backpacks when carried improperly, or overloaded can be a major form of stress on a young developing spine, create subluxations, and can have serious effects on nerve system function and general health."

Watching Your Back!!  Dr. Vance DC

Tips for Getting Through Your Toughest Workout

So we all struggle with exercise so whether your toughest workout is walking around the block, P90X Plyometrics, or just moving from your bed to the kitchen table many of these steps can help you so please enjoy and try to put them to work for you.

 I know that Step 2 and 3 have helped me at ton!!

Dr. Vance DC

Tips for Getting Through Your Toughest Workout

By Zack Zeigler

I'm battling a set of Gap Jumps on minute 36 of P90X's Plyo X, and I'm getting my butt handed to me. I'm breathing heavily, sweat is dripping onto the rug, and my wet-noodle legs might not allow me to clear the next invisible gap Tony Horton insists I leap over.

I want to quit and do something—anything—else instead of finish what is left of the workout. But I don't. For some reason, it's important that I prove to you, a stranger, that I'm no quitter!

Trouble is, that's not entirely true. Although I stuck this one out, I bail on my workouts more often that I'd like to admit. I'm too tired. I'm too pressed for time. I'm already too ripped. Okay, that last one's an overstatement, but you get the idea: I manufacture reasons as to why stopping makes more sense than continuing.

I'm not sure why I do that, or more importantly, how to reverse the process. Thankfully, sports psychologist Dr. JoAnn Dahlkoetter, author of Sports Psychology Coaching for Your Performing Edge: Mental Training for Performance in Sports, Business, and Life, does. Dr. Dahlkoetter has worked with handfuls of top-level athletes—including five Olympic gold medal winners—as well as countless people who simply want to live healthily and look halfway decent naked. She also won the San Francisco Marathon in 1980. She knows a thing or two about how to make it through your toughest workouts.

1. Mentally Prepare

"People can fail from not being in touch with their bodies," she says. Some Beachbody® workouts will wipe you out. (There's a reason the plyometric workout in P90X2® is called Plyocide and not Plyo-this-might-be-kinda-tough.) But understanding, embracing, and anticipating that you've signed up to tackle a ball-busting workout can help you size up the challenge and muster the fortitude required to overcome it.

2. Find a Workout Buddy

If during a grueling workout you find yourself taking a break from taking a break after you just got finished taking a break, consider recruiting someone to train with you. Researchers at Kansas State University found that people who train with a more skilled workout partner who doesn't cheerlead you through the workouts worked out for longer periods of time.1That's because this competitive attitude supposedly makes you not want to feel like the "weak link" and encourages you to work harder.

3. Get into a Routine

Make your workout session as much of a priority as you would other important daily activities, like brushing your teeth, getting to work on time, or DVRing America's Got Talent. "Build a routine so you're doing [your workout] at the same time each day," Dr. Dahlkoetter suggests. "If you don't have a routine, the workout becomes a low priority that might get overlooked."

4. Make Your Goals Specific

Instead of saying you want to "lose weight" or "look better," come up with specific goals you want to accomplish, like "losing six pounds," or "finally fitting into my wrestling singlet from college." Those details will offer you something tangible to strive for. The S.M.A.R.T. (specific, measurable, achievable, realistic, and time-targeted) goal technique has proven to be popular and effective for constructing a plan of attack, whether you're tackling work projects or getting through a workout.

5. Use the 3 Ps

It sounds pretty hippie, but Dr. Dahlkoetter has "Three Ps"—Positive Images, Power Words, and Present Focus—that can actually help. Studies show that athletes who visualize themselves winning are more likely to succeed.2 Visualize the whole process, from going to bed at the right time to finishing your workout, and you'll be more likely to get through it, improving your overall concentration in the process.

Then, create some "Power Words" to help you push through those super-tough moments. I'm usually spewing four-letter words after about 25 minutes of most of my workouts. Instead, try this exercise: On a piece of paper, write all of your excuses, self-doubts, and negative thoughts about the workout on the left side. Then, on the right side, write what the opposite of that would be. For example: If you write you're "too tired" on the left side, write your "mind and body are stronger and healthier each day" on the right. When you're lagging, tell yourself those things you've written on the right side of the paper.

And, finally, focus on the present. From worrying about work to your kids to whether the Inland Empire 66ers are going to cover the run line (I'm letting it ride on you, fellas!), we all have plenty of daily stresses to contend with. But your workout shouldn't be one of them; in fact, it might be the only hour of the day you get to focus entirely on yourself. To do that and offer your best effort, you need to be present from beginning to end. That said, during your Wall Sits or another difficult move that doesn't pose a high risk of injury, feel free to let your mind wander to your "happy place."

How do you get through your toughest workouts? Tell me at drvancedc@gmail.com.

Sources:

1. Optimal workout partner encouages less to motivate more, says university researcher
2. Maximizing Strength Performance Using Mental Imagery

13 Reasons to Love Lemons

By Sarah Stevenson

When life hands you lemons what do you do? Please don't say, "Make lemonade." There are so many other uses for these citrus superstars that were regarded as healing agents by the ancient Egyptians. Lemons have been used for centuries to boost the immune system, help people lose weight, and much more. Here are 13 benefits these vitamin C–packed fruits have to offer.

• Stay Heart Healthy

One of lemons' secret weapons is vitamin C, a powerful antioxidant that neutralizes free radicals that damage blood vessels and increase plaque build-up.1

• Eliminate Kidney Stones

Kidney stones form when your body is unable to break down the chemicals in your urinary tract. The citric acid that eating or drinking lemons provides is capable of breaking down existing stones you may have as well as prevent new ones from forming.2

• Breathe Easier

Vitamin C fights free radical–induced muscle contraction and airway constriction, as well as inflammation-induced histamines. Try starting each day with a warm glass of water mixed with a squeeze of lemon and a teaspoon of honey.3

• Clean Your Produce

Because lemons are so acidic, they are able to change the pH levels of water to create a solution that kills off bacteria by creating an inhospitable environment for them. Pour fresh squeezed lemon juice into a spray bottle and spritz it on your fruits and veggies to clean them before eating.4

• Soothe Your Sore Throat

The antibacterial qualities of lemons are able to help prevent infections in the throat. Simply gargle with lemon water at the first sign of sickness or a sore throat.5

• Regulate High Blood Pressure

Lemons are packed with potassium, which helps regulate high blood pressure. Add a hearty squeeze of lemon to your herbal tea on those stressful days.6

• Clean Your Liver

Have you been partying a lot? Your liver is great at removing toxins on its own, but narirutin, the chemical found in lemon peel, may reduce liver inflammation. Zest some lemon peel into your food or water, or supplement your diet with lemon extract.7

• Remove Dark Spots

Skin-lightening creams often contain citric acid. Use this knowledge to your advantage and the next time you see a dark spot on your skin, add some lemon to your skincare routine.8 Just make sure to finish your treatment with SPF moisturizer or sunscreen as lemons (and those creams) can make your skin more photosensitive.

• Disinfect Cuts and Scrapes

This is going to sting a little. Lemons have antiseptic and coagulating properties, giving them the ability to stop bleeding as well as cleanse the wound.9

• Highlight Your Hair

Want to lighten your hair this summer? Soak your hair in a 1/4 cup of lemon juice mixed with 3/4 cup water. Sit in the sun until your hair is completely dry. Repeat this every day for a week and you should have natural highlights.10

• Clean and Whiten Your Nails

Dirty nails? Cut a lemon in half and squeeze the juice into one cup of warm water. Let your fingertips soak in the mixture for five minutes. Rub the lemon peel across the nails and you'll have one good-looking set of talons.11

• Exfoliate Your Skin

Mix the juice of a whole lemon with a cup of warm water. Lemons exfoliate and can help draw out blackheads if you dab a little lemon juice directly on the problem spot.11

• Eliminate Dandruff and Product Buildup

Massage two tablespoons of lemon juice into your scalp and rinse with water. Then, stir one teaspoon of lemon juice into one cup of water and rinse with it. Repeat this daily until your dandruff disappears. Lemons eliminate the buildup of hair products as well, leaving hair full, clean, and light.12

Sources:

1. Mateljan, G. (2007). The World's Healthiest Foods. Seattle, WA. GMF Publishing.
2. Penniston, Kristina L., et al. "Quantitative assessment of citric acid in lemon juice, lime juice, and commercially-available fruit juice products." Journal of Endourology 22.3 (2008): 567-570.
3. Gavin, Ryan. Asthma Control: Your Legitimate Guide to Healing Asthma, Adopting the Best Asthma Diet, Finding Alternative Asthma Treatment and More With This Asthma Sourcebook. Tru Divine Publishing.
4. Berger, Cedric N., et al. "Fresh fruit and vegetables as vehicles for the transmission of human pathogens." Environmental microbiology 12.9 (2010): 2385-2397.
5. Bealin-Kelly, Francis Joseph David, Bernhard Hanke, and Paul Nienaber. "Throat soothing compositions." U.S. Patent No. 6,432,441. 13 Aug. 2002.
6. Skrabal, F., T. Auböck, and H. Hortnagl. "Low sodium/high potassium diet for prevention of hypertension: probable mechanisms of action." The Lancet 318.8252 (1981): 895-900.
7. Narirutin fraction from citrus peels attenuates alcoholic liver disease in mice: http://www.ncbi.nlm.nih.gov/pubmed/23416143
8. Qu, Di, et al. "Holistic composition and method for reducing skin pigmentation." U.S. Patent No. 7,429,391. 30 Sep. 2008.
9. Konesni, Mandi. Mandi's Herbal Handbook. Mandi Konesni, 2010.
10. Cox, Janice. Natural Beauty at Home, Revised Edition: More Than 200 Easy-to-Use Recipes for Body, Bath, and Hair. Holt Paperbacks, 2002.
11. Moosbrugger, Patty. Lemon Magic: 200 Beauty and Household Uses for Lemons and Lemon Juice. Three Rivers Pr, 1999.
12. Breedlove, Greta. Herbal Treatments for Healthy Hair. Storey Publishing, 1999.

Do You or Someone You Love Suffer from Migraines?

The below link is a study showing how 72% of Migraine Suffers Experienced "Substantial" to "Noticeable" Improvements of their Migraine Symptoms over a period of CHIROPRACTIC TREATMENTS. That is Huge!!!

If you know someone please let them know that they can experience a decrease in frequency, duration, and intensity of their headache and migraine symptoms with  chiropractic care.

I have seen great results with my patients who suffer from headaches and migraines! To find out if Chiropractic is right for you, your friend or loved one please call me and schedule a free exam & consultation. Space is limited!

http://www.news-medical.net/news/2005/05/22/10268.aspx

Heart surgeon speaks out on what really causes heart disease -- Health & Wellness -- Sott.net

Check this link out this is a heart surgeon telling you what chiropractors have been saying for years. Whole Foods!

Heart surgeon speaks out on what really causes heart disease -- Health & Wellness -- Sott.net: http://www.sott.net/article/242516-Heart-surgeon-speaks-out-on-what-really-causes-heart-disease

 If you don't believe us watch the Movie "Fat, Sick, and Nearly Dead!" or "Forks before Knifes"

Do You Suffer From Carpal Tunnel Syndrome??? See What Chiropractic Can Do For You!!

Do you suffer from Carpal Tunnel Syndrome?  I can help you get off the pain medication and decrease your pain! 

Chiropractic case management of CTS has been well established for many years. Yet, I still hear skepticism from patients, MD’s, insurers, employers, and others about the benefits of chiropractic management of CTS. Here are 3 abstracts from the Journal of Manipulative Physiotherapy.

Just look at what the research shows!:

Carpal Tunnel Syndrome (CTS) – What Research Shows

1) Davis PT, Hulbert JR, Kassak KM, et al. “Comparative efficacy of conservative medical and chiropractic treatments for carpal tunnel syndrome: a randomized clinical trial” J Manipulative Physiol Ther. 21.5 (June 1997): 317-326. The most important finding reported in this 91 patient study was that chiropractic treatment was equally effective in reducing CTS symptoms as medical treatment. The chiropractic care included ultrasound, nighttime wrist supports and manipulation of the wrist, arm and spine. Medical care included ibuprofen (800 mg, 3x/day for 1 wk, 800 mg, 2x’day for 1 wk, & 800 mg as needed for 7 wks) plus a night wrist splint. Both groups did equally well but given the side-effect potential of ibuprofen on the stomach, liver, and kidneys, a strong argument for the non-drug, chiropractic approach can be made. 2) Bonebrake AR, Fernandez JE, Marley RJ et al. “A treatment for carpal tunnel syndrome: evaluation of objective and subjective measures” J Manipulative Physiol Ther. 13.9 (Nov-Dec 1990): 507-520 CTS sufferers (n=38) received chiropractic spinal manipulation and extremity adjusting. Also, soft tissue therapy, dietary modifications or supplements (B6) and daily exercises were prescribed. After treatment, results showed improvement in all strength and range of motion measures. Also, a significant reduction in pain and distress ratings was reported. 3) Mariano KA, McDougle MA, Tanksley GW “Double crush syndrome: chiropractic care of an entrapment neuropathy” J Manipulative Physiol Ther. 14.4 (May 1991):262-5 In 1973, Upton and McComas first proposed the presence of the “double crush syndrome.” Their hypothesis was that when a nerve is pinched anywhere along its route, it makes the rest of the nerve more sensitive to otherwise “normal” stimulation. A case report of a man with both cervical radiculopathy and carpal tunnel syndrome, i.e., “double crush syndrome” was presented. Chiropractic management consisted of chiropractic manipulative therapy as well as ultrasound, electrical nerve stimulation, traction and a wrist splint. The experimental basis, clinical evidence, etiology, symptomatology and findings of this condition are discussed. The Double Crush Syndrome helps explain why cervical/neck manipulation helps many CTS patients.

Path to Health

Where are you on your Path to Health?

Come in to the Office and let me help you achieve your goals for a healthier happier you!