International Chiropractic Pediatric Association|
[Source www.toyourhealth.com]
Regardless of your occupation, the physical demands of your job – whether you’re sitting at a desk all day, lifting heavy objects or running from location to location – can take a serious toll on your body. That’s where chiropractic care can help. In this interview with Timothy Wegscheid, DC, find out why he became a chiropractor and how he provides chiropractic care and ergonomic assessments to employees at a unique place of business: the Minnesota Zoo. Describe how you became interested in providing chiropractic care at the workplace. After I graduated from Northwestern College of Chiropractic in 1996, my father telephoned my office for an appointment, as he had strained his lower spine. He had been a lifetime employee at 3M (Minnesota Mining and Manufacturing), and I remembered visits to 3M’s headquarters a couple of times as a kid. I was amazed at how large their headquarters were. They had everything there: a medical facility, a pharmacy and even a place to get your shoes shined and your hair cut. So, in reply to my dad’s request, I responded with, “Why don’t you see your chiropractor at work?” He responded, “What chiropractor?” This led me to ask the most basic of questions: “Why don’t you have a chiropractor on-site?” I understand you are currently involved with an exciting project with the Minnesota Zoo. How did this opportunity arise? The Minnesota Zoo is owned by the State of Minnesota. It opened in 1978 and is located in my home town of Apple Valley. The zoo has around 170 full-time employees year-round. Toward the end of my occupational health diplomate program, I asked the head of safety and security for the zoo, if he would be open to having me provide on-site chiropractic care for the zoo’s employees. He immediately understood the potential benefits of doing so, and with his assistance, we were able to implement an on-site chiropractic program. Describe the major occupational health services you are providing at the zoo. The zoo’s employees are divided into two groups: the physical labor portion (zookeepers, grounds crew, maintenance, etc.) and the more sedentary portion (administrative, guest services, etc.). As it turns out, an approximately equal distribution of workers has chosen to see me. The zoo supplied me with an exam / treatment room, in which I provide chiropractic care, acupuncture and rehab for any neuromusculoskeletal symptoms the workers experience. So, does your chiropractor provide chiropractic care and ergonomic assessments at your place of business? If not, you may want to pass this article on to your employer and suggest they contact your chiropractor. It’s a win-win-win situation for employers, employees and your DC.
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January 6, 2012
December 22, 2011
To Your Health Newsletter 12-22-2011
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Postural issues are a big contributor to many different aches and pains and injuries to our bodies. Injuries related to poor posture tend to be overuse injuries, which build up over a period of time. Muscle imbalances and joint dysfunctions associated with poor posture can create areas of too much motion in certain spinal segments causing instability. These areas may then wear out prematurely, while other areas may have too little motion in the spine causing range of motion/mobility dysfunctions; anytime you have a right side – left side imbalance, it is called an asymmetry. If you have an asymmetry in your muscles, you are more susceptible to injury. Some simple ways to begin to improve your posture include becoming aware of the things that you are doing, even the things that you don’t even know you are doing that are contributing (harming) to your posture. Think of staying in a “tall spine” posture while sitting, standing, during exercise and also taking frequent breaks from sitting and use the Brugger’s postural relief position as one of your style of breaks. There are also some simple exercises you can do to help you get started on improving your overall posture. Here are a few:
For more useful tips, talk to your chiropractor about other ways you can improve your posture and avoid injuries.
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Source: www.toyourhealth.com
September 17, 2011
To Your Health Newsletter 09-16-2011
Source: www.toyourhealth.com
4 Vitamins You Can’t Do Without
Vitamin A plays an important role in vision, bone growth, reproduction, and cell division. Adequate amounts of vitamin A help to regulate the immune system and protect against infections by producing the white blood cells that destroy harmful bacteria and viruses. Dietary sources: Carrots, sweet potatoes, pumpkin, eggs, milk.
Vitamin C: As you probably already know, a daily dose of vitamin C is one of your easiest and most effective weapons against illness. Vitamin C’s profound ability to protect cells from free radical damage can help lower your risk of various diseases and conditions, while improving iron absorption to promote healthy blood cells. Dietary sources: Fruits and vegetables, particularly cantaloupe, citrus fruits, berries, broccoli, green and red peppers, tomatoes and winter squash.
Vitamin D is actually a hormone the body creates naturally from diet and sunlight. It is vital for maintaining a strong immune system, regulating inflammation, assisting in calcium absorption, and decreasing the risk of chronic diseases. Since vitamin D promotes calcium absorption and enables normal mineralization of bone, it is needed for healthy bone growth and remodeling. Without sufficient vitamin D, bones can become thin, brittle or misshapen. Dietary sources: Fatty fish, cheese, egg yolks, fortified foods.
Vitamin E helps to prevent blockages in the coronary arteries. Additionally, vitamin E acts as a powerful antioxidant and anti-inflammatory agent to protect the liver, which can metabolize and excrete some forms of vitamin E. Antioxidants such as vitamin E effectively protect cells from free-radical damage, which contribute to the development of cardiovascular disease and other serious health conditions. Dietary sources: Nuts, seeds, vegetables oils (soybean, canola, etc.), green leafy vegetables.
Remember to talk to your health care provider if you are considering taking any of these vitamins as supplements so they can recommend an appropriate dosage.
Americans are eating out at an ever-increasing (sometimes daily) rate, and usually paying the health consequences. It’s tough enough finding healthy food when grocery shopping these days, but put your trust in the hands of a burger joint, a diner, a pizza parlor or the vast majority of other restaurants and you’re generally asking for trouble. Here are five substitutions to infuse a little more health into your next dining experience away from home.
Ever run into someone who’s irritable? Not exactly the person you want to be around. Now consider that on some days, that person is you. When you’re in a good mood, everything seems right; when you’re in a bad one, look out! Between work, kids and the countless other responsibilities your daily life entails, how do you stay sane and avoid becoming a stressed-out, irritable mess? It starts by understanding and then controlling some of the primary causes. Here are three big contributors to irritability; figure out how to reduce them and improve your day.
August 8, 2011
To Your Health Newsletter 08-08-2011
[Source: www.toyourhealth.com]
Interval Training: Blast the Fat
In order to lose weight, you need to burn more calories than your body consumes and uses on a daily basis, pure and simple. Exercise is one of the main ways to burn fat calories.
A great way to burn fat and lots of calories is through interval (circuit) training. Interval training breaks up the work with periods of rest. Not only does interval training allow you to improve your fitness quickly; it is also more effective than continuous exercise for burning lots of calories during exercise and increasing your after workout metabolic rate. Here are some fantastic interval training exercises that will help you burn calories and lose weight:
Circuit #1
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20 Push-ups
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20 Squats
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20 Mountain climbers
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20 Jumping jacks
Circuit #2
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20 (10 per leg) Lunges
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20 Siff squat
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20 Dips on chair or bench
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30-Second run in place/high knees (repeat)
Circuit #3
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30 Bench step-ups – alternate legs
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30 Push-ups on bench
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30 Dips on bench
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30 Seconds skip/jog or sprint to a tree (or swings) and back. Repeat four times.
Circuit #4 Obstacle Course (Repeat 3-4 times)
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Set out 2 cones ( or some sort of markers) about 15 yards apart
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Run from cone to cone for 30 seconds
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Take a 5-second break
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Skip from cone to cone for 30 seconds
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Take a 5-minute break
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Shuffle side ways from cone to cone for 30 seconds
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End with plank hold for 30 seconds
Whichever circuit you pick, repeat the entire set of exercises 3-4 times. Your doctor can give you more information about proper performance of these exercises while helping design an exercise program suitable to your health needs.
When it comes to yogurt, the health benefits are endless. Yogurt has everything from probiotics, which help promote healthy digestion, to calcium, which is essential for strong bones.
In the past few years an alternative to regular yogurt has made its way on to the shelves – Greek yogurt. Greek yogurt is another type of yogurt known for having a thick consistency and is packed with just as many health benefits as regular yogurt – some might say even more. Here are some of the primary nutritional differences between the two:
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Greek yogurt has approximately double the protein of regular yogurt.
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Greek yogurt has fewer carbohydrates and less sodium than regular yogurt. This could be beneficial to diabetics and those watching their caloric intake.
So try Greek yogurt on its own or in a smoothie. Whether Greek or regular, be sure to choose low-fat or nonfat varieties.
1. Cross It Off: Burnout is physical and mental exhaustion, commonly caused by too much work, stress or routine. It also can be a lack of organization that overwhelms you. The solution: make a list of your daily, weekly and monthly priorities, then cross them off your list one by one. Satisfaction of accomplishment and feeling “in control” will keep you motivated for the long term.
2. Change It Up: No matter what we do, life boils down to a series of routines that are both comforting (most of us need routine) and also put us at risk of suffering burnout. Whether it’s your same old diet, same old workout or same old month-to-month schedule, mix things up occasionally to stay fresh and invigorated. Try new foods, vary your workouts and plan a few vacations.
3. Give It a Rest: Because burnout is synonymous with exhaustion, the remedy is to take a physical and mental vacation from the norm. Good health is a lifestyle, so pursue it with awareness that you’re in it for the long haul. Life is more than 24/7 of dieting, exercising and working excessively. Make time to rest, recover and rejuvenate. Your body (and mind) will thank you for it.
May 25, 2011
To Your Health Newsletter 05-25-2011
Brought to you by www.toyourhealth.com
The Dangers of Teen Texting, Social Networking
A startling new study suggests a disturbing association between excessive social networking and texting by teenagers and participation in a wide range of poor health behaviors including cigarette, alcohol and drug use, increased sexual activity and violence. The study defined “hypernetworking” as spending three-plus hours per school day on social network sites such as Facebook, and “hypertexting” as sending in excess of 120 text messages per school day. Teens guilty of hypernetworking (11.5 percent of teens surveyed) were:
- 79% more likely to have tried alcohol
- 69% more likely to be binge drinkers
- 62% more likely to have tried cigarettes
- 84% more likely to have used illicit drugs
- 94% more likely to have been involved in a physical fight
- 69% more likely to have had sex
- 60% more likely to report four or more sexual partners
An even larger percentage of teens (19.8 percent) were guilty of hypertexting and displayed similar patterns of poor health behaviors:
- More than twice as likely to have tried alcohol
- 43% more likely to be binge drinkers
- 40% more likely to have tried cigarettes
- 41% more likely to have used illicit drugs
- 55% more likely to have been involved in a physical fight
- Nearly 3.5 times more likely to have had sex
- 90% more likely to report four or more sexual partners
The study by researchers at Case Western Reserve School of Medicine does not show cause and effect, which means it does not prove that excessive social networking and texting caused these unhealthy behaviors to manifest (or vice versa). That said, the study suggests enough of a potential connection to make parents think twice before allowing their teen unlimited text- messaging capabilities and unsupervised access to the Web.
Support Yourself From the Ground Up
Anyone who has experienced foot problems understands all too well that it can affect the rest of the body. The feet are your foundation, much like the foundation of a house. If that foundation suffers, the entire structure suffers right along with it; in some cases, it can come crashing down. Fortunately, that same logic applies in reverse: optimizing foot performance and health is like strengthening your foundation; the result can be a stronger, more durable you from the ground up.
A recent research review provides an excellent illustration of this principle. It involves the example of patients suffering from arthritis and other rheumatic diseases, which can rack the entire body with pain, stiffness and movement limitations. According to the review, biomechanical evidence suggests that “foot orthotics and specialized footwear may change muscle activation and gait patterns to reduce joint loading. Emerging evidence suggests that orthotics, specific shoe types and footwear interventions may provide an effective nonsurgical intervention in rheumatic diseases.”
The takeaway here seems clear: Support your feet and your feet will support you. An increasing body of research suggests foot orthotics can positively impact foot health (and thus whole-body health) in numerous ways. Talk to your doctor to learn more.
Let’s review what we know about skin cancer, skin protection and your health: If you stay out of the sun, tanning beds, etc., your chances of getting skin cancer are remarkably low (although not completely eliminated); if you get regular, moderate sun exposure, you’ll ensure adequate vitamin D absorption (approximately 10 minutes a day will give you upwards of 10,000 IU; the RDA for vitamin D is 400 IU) and be less likely to develop skin cancer compared with people who experience painful sunburns – even if you spend more overall time in the sun than they do. And while debate runs thick about the effectiveness and safety of sunscreen, a recent study published in the Journal of Clinical Oncology emphasizes that if you apply a little lotion, your odds of suffering melanoma go way down.
While not the most common form of skin cancer, melanoma is the most dangerous form, causing approximately 75 percent of all skin cancer-related deaths. More than 160,000 new cases are diagnosed worldwide each year. Melanoma can appear on skin sites that do not receive sun exposure, so it’s important to check your body regularly and report any skin irregularities to your doctor.
Sunscreen may help prevent melanoma, but it blocks vitamin D absorption, which means if you use it regularly, you need to ensure adequate vitamin D intake from food or supplements. And make sure you don’t take it for granted; think moderation when it comes to the sun. You’ll be happy you did. Your doctor can tell you more about skin health and how to enjoy the summer months while keeping your skin safe at the same time.
April 15, 2011
To Your Health Newsletter 04-14-2011
Healthy Snacks for Kids: Nuts and Seeds
Research continues to reveal that nuts and seeds do not deserve their bad reputation. Absolutely, they are high in fat; but it’s the good fat, not the bad, and when eaten in moderation, their health benefits far outweigh the dangers of their fat content. The fact is, the more we learn about nuts and seeds, the more we realize that they’re one of the best snack-food options for children.
In 1996, the Iowa Women’s Health Study found that women who ate nuts four or more times a week were 40 percent less likely to die of heart disease. Since then, similar studies performed by the Harvard School of Public Health and Loma Linda University in California have found the same. And the Physicians’ Health Study (2002) determined that men who consumed nuts two or more times per week had a noticeably reduced risk of sudden cardiac death.
Studies performed at Brigham and Women’s Hospital and the Harvard School of Public Health revealed that three times as many people who were trying to lose weight were able to stick to a diet that included moderate fat content in the form of nuts and seeds. Researchers suggested that the fat, protein and fiber in nuts helped the dieters feel full longer, so many felt less deprived and ate less during the day.
Another study of women by the Harvard School of Public Health reported that there was a 30 percent reduced risk of type 2 diabetes in those women who ate five or more 1-ounce servings of nuts per week as compared with women who rarely or never ate nuts.
Finally, studies published in the Journal of Nutrition and elsewhere have found that seeds, flax seeds in particular, are high in omega-3 fatty acids, which have proven benefits in the fight against heart disease, stroke and other circulatory diseases.
Nuts are an excellent source of vitamins and minerals, with 1 ounce of Brazil nuts containing 780 percent of the recommended daily intake of selenium, and walnuts providing the most omega-3 fatty acids of any common nut. Almonds are a wonderful source of copper, magnesium and phosphorous, and provide 6 grams of protein per 1-ounce serving. And the June 2004 issue of the Journal of Agriculture and Food Chemistry reported that pecans contain the highest antioxidant capacity of all nuts.
In short, the worst thing you can do for yourself and your children is reach for junk foods when you need a snack. Nuts and seeds are a convenient, healthy snack food that takes the edge off hunger without the added carbohydrates and sugar of most other snack food options. Your doctor can tell you more about the health benefits of moderate nut/seed intake.
Stress can be a killer – quite literally, research suggests, but it can also make your day-to-day existence miserable. Who wants to walk (or rush) around all day as the oppressive weight of stress takes its toll on your body and mind? Here are five simple strategies to help you deal with stress and get back on the road to health and wellness:
| 1. | Walk it off. There are so many physical and mental health benefits to a good walk; when it comes to stress, it’s the perfect opportunity to relax, enjoy the outdoors and reduce your stress, either by forgetting about it for a while or having the chance to process it. In fact, in many cases stress isn’t caused by a particular situation, but by the sense that you can’t escape your situation – your too-loud, too-hectic, too-frantic, responsibility-filled day. |
| 2. | Talk about it. One of the things that makes stress so damaging is that we often keep it to ourselves. Sometimes talking about how stressed you are (and why) with someone else is exactly what’s needed to reduce it or at least understand it a little better – and that’s half the battle. Your significant other, a family member, a friend or even a co-worker might be just what you need to get your stress (and how it’s affecting you) out in the open. And once it’s out in the open, it’s easier to deal with. |
| 3. | Distract yourself. Stress doesn’t have nearly as much power over you if you’re not thinking about it. That can be a challenge, of course, especially when your every thought is focused on a particular stressor, but it’s worth trying something – anything – to take your mind off your stress. True distraction means doing something that forces you to discard your stress to the greatest extent possible – try a baseball game, a night at the movies (particularly pure action or comedy), or even a good book or board game at home. Anything that requires your mind to focus on something other than your stress. |
| 4. | Deal with it. How do we “deal” with stress? It can involve any of these suggestions, but there are definitely a whole bunch more. It boils down to a few simple rules: a) Recognize when you’re stressed; don’t ignore it or pretend you’re “fine.” b) Understand why you’re stressed; identify the source of the stress and think carefully about why it’s affecting you. c) Find a way to reduce the stress (or eliminate it entirely); if that’s not immediately possible, at least find a way to manage it so it doesn’t continue to build. |
| 5. | Find the positives. There’s a silver lining to every stressful situation or circumstance, whether it’s stress about your job or career, your relationship, your family life, your (lack of) free time, your finances or anything else. It might be difficult to see at first, but it’s definitely there. Think of stress as an opportunity to explore creative solutions that will not only ease your stress, but also reduce the chance it will return. |
[Source: www.toyourhealth.com]
April 5, 2011
Chiropractic Boosts Brain-Body Coordination
The brain is the master control system for the entire body. It sends and receives a complicated frequency of signals with the body that dictate the function of the body. When there is interference in this neurological feedback loop, it alters the environment the brain perceives itself to be in; this consequently changes the adaptation process the brain orchestrates throughout the body. Chiropractic adjustments have been shown to enhance the sensorimotor integration of the brain with the body.
Many experts have hypothesized that increased stress cycles in the body produce the environment for dis-ease and eventually disease within the body. Stress can come from a variety of sources in the mental/emotional form, chemical form, and physical realm. When the body is under increased stress it responds by increasing its sympathetic tone. This means the body shunts itself into “fight or flight” survival based mode by altering cardiovascular & endocrine function to get itself ready for dynamic activity.
Increased sympathetic tone causes a release of stress hormones such as adrenalin, epinephrine, and cortisol. This is the same response we get when we are anxious or exercising. This is okay if it is for a short period of time; however, when the stress lasts longer than expected it exhausts the body and causes a state of dis-ease to manifest.
When the brain sends information to the organs, muscles, and tissues of the body, this is called efferent neurological flow. In return, the afferent flow of information includes all the messages sent to the brain from skin, muscle, joint, and organ receptors. This afferent/efferent neurological loop is how the body is able to respond and adapt appropriately to its environment.
The ramifications of increased stress hormones in the body include overworked adrenal glands, lowered immunity, decreased digestive functions, fatigue, & blood pressure disturbances. Increased cortisol levels also cause ligament laxity by stripping critical proteins from the tendon and ligament structures. This causes joint weakness throughout the body, including the spine and extremities, making them much more susceptible to injury.
Subluxation is a term used to describe mechanical compression and irritation to spinal joints and nerves. Subluxation scrambles the neurological feedback loop by causing altered rhythms of neurological flow. Subluxations are caused by trauma, poor posture, or increased chemical and emotional stresses.
Subluxations are a physical stress on the body and therefore increase the sympathetic tone, so the body shunts its energy toward the fight or flight system. If the subluxation(s) are not corrected they continue to produce this increased stress response. This increases cortisol and causes greater joint & ligament laxity in the spine and extremities making them more susceptible to injury. Additionally, increased long-term stress on the body greatly accelerates the degenerative processes of the spine and joints leading to osteoarthritis.
Chiropractic adjustments have been shown to normalize spinal afferent/efferent processes to their proper resting tone. This is like hitting the reset button on the computer when it is malfunctioning. The computer is allowed to pause and reprocess itself. Chiropractic adjustments stop the stress response and restore normal hormonal and cardiovascular function to the body. This allows the body to reset itself and begin healing the damage that was done in the body due to chronic stress cycles.
Research performed by Taylor and Murphy demonstrated that chiropractic adjustments enhanced sensorimotor integration, the body’s ability to sense where it is in space and effectively coordinate complex movement patterns. This improves function in both the brain and the body. Improved spatial intelligence translates into better physical and mental balance, coordination, and mobility. Chiropractic adjustments make you think and move with better speed, skill, and finesse.
Taylor H, Murphy B. Cervical Spine Manipulation Alters Sensorimotor Integration: A Somatosensory evoked potential study. Clin Neurophysiol; 2007;118:391-402
Taylor, H, Murphy B. Altered Sensorimotor Integration with Cervical Spine Manipulation. J Manipulative Physiol Ther; 2008;31:115-126
Learn more: http://www.naturalnews.com/031134_chiropractic_brain_health.html#ixzz1Fvk1l3Il
March 12, 2011
Take Care of Yourself First
When travelling by plane, we are always given the airline safety announcement that tells passengers “…in the event of loss of cabin pressure, oxygen masks will drop down from above. You should always put on your own mask first and then attend to others who might need assistance”. In Australia, we were reminded of this recently when a Qantas jet flying from Adelaide to Melbourne depressurised suddenly. Many passengers were likely tempted in the moment to ignore those instructions and instinctively take care of any small children or elderly people seated nearby. But airlines offer this life-saving tip with good reason: You can only adequately care for others when you’ve taken proper steps to take care of yourself.
As parents, we are regularly so focused on serving others that we sometimes do so at our own expense. Often, the price we pay is reflected in our energy levels and drive to get things done. The less oxygen we give ourselves, the less energy and enthusiasm we will have to serve others.
Here are some examples of where the habit of serving others first can creep into your life and your practice:
- Squeezing needy clients in at the end of a shift
- Never saying “no” to your kids, clients or work colleagues
- Not stopping to reflect on your values
- Knowing better what pleases others than yourself
- Not voicing your opinions or concerns
- Rarely finding enough time (or finances) for a holiday
- Infrequently asking others for help
Caring for yourself better by putting your own oxygen mask on first can result in increased presence, more drive, improved physical and emotional well-being, greater happiness, less emotional sensitivity and more inspiration (from within), ultimately leading to higher levels of effectiveness and success.
We all hope and plan never to run out of energy or motivation. If you can see yourself in any of the above examples, please refer to the safety instructions immediately. That way, you will be in a much better state to help others in need.
[Source: http://www.powerful-practices.com/store/default.asp?ezcamp=PracticePointers]
February 16, 2011
To Your Health Newsletter 02-16-2011
What is a prudent anti-aging approach to heart health? While the benefits of cardiovascular activity are well-established and often receive the bulk of attention when discussing heart health, the scientific literature suggests a number of nutritional approaches also are worthy of consideration for achieving optimal cardiac fitness. Here are three you can incorporate into your daily diet starting today. Talk to your doctor for more information.
The Power of (Healthy) Protein. Previous studies have linked consumption of red meat to increased risks of cardiovascular disease and cancer. Adam Bernstein, from Harvard School of Public Health, and colleagues studied data collected on 84,136 women, ages 30 to 55, enrolled in the Nurses’ Health Study. The research team examined the women’s medical histories and lifestyles, including dietary habits, and tracked the incidence of non-fatal heart attacks and fatal coronary heart disease for 26 years.
Women who consumed two servings per day of red meat, as compared to those who consumed only half a serving per day, had a 30 percent higher risk of developing coronary heart disease. By comparison, the data also showed that eating more servings of protein sources such as poultry, fish and nuts was significantly associated with a decreased risk of coronary heart disease. Compared to eating one serving each day of red meat, women who substituted other protein-rich foods experienced a significantly lower risk of coronary heart disease.
Where’s the Watermelon? Watermelon is a rich natural source of L-citrulline, a compound closely related to L-arginine, which is crucial to the formation of nitric oxide, which helps to widen blood vessels and thereby mediate blood pressure. Arturo Figueroa, from Florida State University, and colleagues evaluated four men and five women, average age 54 years, with pre-hypertension (134/77 ± 5/3 mmHg). Subjects were randomly assigned to six weeks of watermelon supplementation or placebo, followed by a four-week washout period and then crossover. The team found that supplementation with 6 grams of L-citrulline from watermelon improved arterial function and lowered aortic blood pressure in all pre-hypertensive subjects.
Healthy Fats, Healthy Heart? Low HDL (high-density lipoprotein, “good” cholesterol) levels and high LDL (low-density lipoprotein, “bad” cholesterol) levels are a risk factor for cardiovascular disease. David Jenkins, from St. Michael’s Hospital (Ontario, Canada), and colleagues recruited 17 men and 7 postmenopausal women to complete a very low saturated fat diet before being randomly assigned to either a high-monounsaturated fatty acid (MUFA) diet or a low- MUFA diet. Both groups of patients were assigned to a specific vegetarian diet that included oats, barley, psyllium, eggplant, okra, soy, almonds and a plant sterol-enriched margarine.
In the high-MUFA group, the researchers substituted 13 percent of calories from carbohydrates with a high-MUFA sunflower oil, with the option of a partial exchange with avocado oil. The team found significant reductions in blood cholesterol levels over the two-month study period for participants, with the replacement of 13 percent of total calories from carbohydrate by monounsaturated fats in the dietary portfolio resulting in a 12.5 percent increase in HDL and 35 percent reduction in LDL.
Antidepressants have been the mainstay treatment for depression, an approach that has garnered significant criticism over the years from those who believe the drugs are widely overprescribed and unsafe. For example, in some cases, antidepressants appear to actually increase the risk of suicidal thoughts and/or behaviors; certainly not a desired consequence for anyone, but particularly for someone suffering from depression.
Now for some good news: Research is suggesting alternative treatments may be as effective as – and definitely safer than – antidepressant medications. Case in point: a study published in the Archives of General Psychiatry that suggests meditation benefits depression patients in remission from the disorder.
In the study, patients who learned how to meditate 40 minutes a day instead of taking antidepressant medication were as likely to avoid a relapse as patients taking antidepressants or a placebo (an inactive pill patients believed contained medication to help them control their depression symptoms).
Keep in mind that depression, particularly major depressive disorder, goes far beyond “feeling blue”; symptoms can severely impact home, school and work life. For additional information about depression including the warning signs, visit the NIMH Web site at www.nimh.nih.gov/health/index.shtml.
Here’s a common snag with people who exercise consistently, especially during the first few months of a new year: You don’t look forward to doing the same exercises you did last year. Although squats, push-ups, lunges and pull-ups are the foundation for most, if not all exercises, they can get monotonous over time and your body could do the thing we don’t want it to do: plateau. If your body plateaus, it means it essentially gets used to the exercises and figures out a way to burn less calories efficiently. That means a less productive workout for you, which is never a good thing. Here are some challenging variations on common exercises that will take your workout from ordinary to extraordinary:
“Uchimata” Push-Up Variation: From a one-leg push-up position and squeezing the glute (buttock) of your support leg, slowly lower your body as one unit until your chest grazes the floor and pause for a count. From there, use your glute to slowly raise your lifted leg as high as you can without overly hyperextending your lower back. Then push back up to the starting position, switch sides and repeat for time. The one-leg lift really increases the demands on your core, lower back, glutes, and hamstrings; and since it shifts your weight forward onto your hands, it really challenges your shoulders, too.
Vertical Squat Jump: Stand in the start position for a body-weight squat, then squat down and jump up as high as possible.
Lunge Hops: Start in the bottom of a split-squat position (one leg in front, one in back). Your front thigh should be parallel to the floor, your torso upright and your abs braced. Jump up explosively and switch leg positions in the air. Your back leg becomes the front leg, and vice-versa. Absorb the landing with your muscles. Keep your abs braced and torso upright. Alternate sides without resting between sides. Repeat for 10 reps total.
Inverted Rows: Set a bar at hip height in the Smith machine or squat rack. Lie underneath the bar and grab it a few inches wider than shoulder-width apart. Row (pull) yourself up the top position with your upper back and lats. Keep the abs braced and body in a straight line from toes (knees) to shoulders. Slowly return to the start position. Repeat for 10 reps. (For beginner inverted rows – keep feet on the ground.)
Hope these twists on some original exercises get you excited and ready for a new, better you in 2011. After all, having an arsenal of exercises that you can do safely and effectively is the only true way to lose weight, gain strength and stay healthy in the long term. Now go out there and get started! Remember to talk to your doctor before beginning any new exercise routine, particularly if you have a health condition that could impact performance or safety.
[Source: www.toyourhealth.com]
January 4, 2011
10 Guaranteed Ways to Help You Achieve and Profit More in 2011
What will you do this year to turn your ‘wishes’ into a plan, with a clear focus, deadlines and actually make things happen?
It’s really easy to fall back into your past habits and get the same results. If you haven’t already done so, you need to plan right now and seriously knuckle down and take consistent action.
To get you going follow these 10 top tips:
1. Clear out the clutter. Remove the stuff you don’t need or seldom use…do this in your office and your home.
2. Do what you do best and delegate the rest. Figure out what your strengths are and focus on improving those. Delegate your weaknesses. You have more important things to do than waste your time and energy on the small stuff.
3. Get Yourself Fit and Healthy
Work out what you need to do to get into shape and operate at peak performance and get moving. Get the help you need so you are
functioning on 8 cylinders.
4. Talk with Your Team
If you have staff, speak with them. Get their input on how your business could improve and how you can help each other. Find out what you can do to improve too.
5. Your Clients…Look After Them
Without them you don’t have a business. Ask them for feedback on your products and services. Also look after them…a thank-you card, phone call or gift occassionally can easily boost your profits if you make the effort.
6. Take Control of Your Time
Set a work schedule for yourself and plan each day. Say ‘no’ regularly so you can focus on your goals.
7. Avoid Negative People
Misery loves company. They’ll wear you down and weaken your motivation. Find people who are uplifting and you enjoy being around. You’ll become like the people you associate with.
8. Don’t Expect Everyone Else to Change
To achieve what you want, you are the one who has to change. Your actions speak louder than your words.
9. Invest in Yourself
Remove these words from your vocabulary: “I can’t afford it”. Instead ask yourself “How can I afford it?”. To take your business and your life to a higher level you will have to invest time, energy and money…that’s if you want results quickly!
10. Be Very Careful Who You Listen To
When you know what you want to achieve in 2011, it will be much easier to find the course, products and services that are right for you. There’s many people who are ready, willing and able to relieve you of your money…just make sure they can deliver on their promises!
What to do next? Set time aside this week to write out what you want and get your plan organised.
Your Workload and Stress While Maximising Your Profit$! ($77 value) go to www.productivityqueen.com]