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Gibsons Chiropractic Blog

January 4, 2011

10 Guaranteed Ways to Help You Achieve and Profit More in 2011

By Dr. Stacey
Are you one of those people who gets excited that it’s a new year…a new beginning?  This year is the year you will have more time with your family, get fit, get healthy, enjoy more holidays, make much more money and so on… 

 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.

Organizer

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.

        [Source:   Lorraine Pirihi The Productivity Queen, is Australia's leading Productivity Specialist. To receive your F.R.E.E. Recording & Report "3 Steps to Dramatically Reducing
          Your Workload and Stress While Maximising Your Profit$! ($77 value) go to www.productivityqueen.com]
Filed under: Productivity,Wellness — Tags: , , , ,

December 8, 2010

To Your Health Newsletter 12-07-2010

By Dr. Stacey

Cold and Flu Defense

If you’re looking to gear up for the cold and flu season without subjecting yourself or your family to the potential dangers of the flu vaccine, take heart: There are natural ways to boost your immune system and reduce your risk of getting sick. Here are a few to discuss with your doctor.

Vitamin C: A study of 715 people showed that flu symptoms were decreased by 85 percent when people took 6 grams of vitamin C as a one-time loading dose, then continuing with 1 gram three times a day, compared with people taking only the 3 grams daily. The message here is to take a lot of vitamin C the first day you feel symptoms or the first day people around you are getting sick, and then take 3 grams daily after that. Keep in mind that vitamin C can loosen stools, so be careful if you are predisposed to this.

Vitamin D: Vitamin D has exploded in research and popularity the past few years. Most of us are familiar with its bone-building properties, however new research suggests it improves the immune system as well. Have your doctor test your vitamin D levels before supplementing. Research suggests 2,000 IU daily is safe for most adults and children. Higher doses are safe and effective, but must be monitored by your doctor.

Elderberry: Elderberry (Sambucus) was researched in a group of 60 people and found to alleviate symptoms four days earlier compared with controls. Elderberry helps boosts the immune system and is great-tasting for kids. Start taking as soon as symptoms manifest.

Gingseng: Panax quinquefolium (ginseng) was studied in a large group of 323 patients as a preventive natural medicine. The group that took panax experienced 30 percent less colds compared with the placebo group (people who didn’t take ginseng), and average number of sick days were 11 compared with 16 in the non-treatment group.

Oscillococcinum: Last, but not least, the well-known oscillococcinum is a homeopathic flu treatment that is created new every year. Tough to pronounce, but effective; a Cochrane review of all oscillococcinum studies showed that it reduces the length of illness compared with placebo.

Talk to your doctor for more information about these and other natural ways to boost your immune system and ward off colds and the flu.

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Healthy Holidays

Five pounds, 10 pounds, 15 pounds or even more: How much weight do you gain in an average holiday season? This year, buck the trend with some simple planning. Take these suggestions to heart and enjoy the holiday season the healthy way.

1. Family Fitness: What better way to counterbalance the extra calories you’re sure to consume this holiday season than with some calorie-burning, cardio-benefiting exercise that involves the entire family? Reminiscing with relatives is great, but why not bond with them and stay in shape at the same time with a game of touch football, a snowball fight or even a long walk around the neighborhood?
2. Portion Control: We’re not saying you can’t sample the vast array of cakes, pies and other holiday treats heaped on the table; we’re just saying don’t overdo it. Portion control is important all year, but it’s vital when faced with a daunting supply of high-carb and even higher-sugar foods. So indulge a little and feel good that you’ve indulged; but don’t overeat and end up spending the holidays immobile.
3. Holiday Helper: Whether you’re at home or away for the holidays, taking an active role in holiday preparation can be better than a trip to the gym; getting the house in order, preparing the food and cleaning up (hopefully with some help) afterward will burn plenty of calories. And remember, you can prepare your own entree or side dish and ensure you have at least one healthy item to eat.
4. Safety in Numbers: Keep in mind that when faced with the holiday season, you don’t have to face it alone. Whether it’s splitting up the holiday shopping with your spouse, recruiting a few family members to help cook a (semi) healthy holiday meal, or making a pact with your best friend to stick with your exercise program during the hustle and bustle, do it together and you’ll be more likely to get it done.

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Reduce Your Stress Burden

Pay attention when people talk about sudden onset of bizarre and unusual ailments. When you hear people say things like, “I did not eat anything different yesterday and today my guts are going crazy” or “This is the type of situation I can usually handle, but for some reason I am not processing it well this time,” your ears should perk up. 

The answer can be found in a little word with big implications: stress. Our bodies endure stress, which can be simply defined as anything that causes a reaction. There are three main areas in which we experience stress: physical, emotional and chemical. Stress involving any of these areas can affect us profoundly. Here are some of the common signs of stress, along with ways to reduce your stress burden. Talk to your doctor for more information.

Stress Signals

Unusual fatigue: Stress weighs on you physically, emotionally and mentally. It wears you down and drains you. Can’t get out of bed in the morning? Stress may be what’s keeping you there.
Sleeplessness: You may feel like sleeping for a day or two, but stress tends to keep you up at night, pondering how to pay that bill, meet that work deadline or heal that broken friendship.
Impulsivity: If you find your eating habits changing suddenly, you may be turning to comfort foods to deal with stress. The same is true with impulse buying, particularly when it involves items you don’t really need.
Anger/impatience: Stress can make you short-tempered and easily roused to anger, even if your demeanor is normally calm, quiet and reserved.
Lack of concentration/forgetfulness: Stress usually occupies our mental time, so much so that we can have trouble remembering things or make more mistakes. Never forget your keys in the morning? When you’re stressed, you just might.
Physical ailments: Back pain, neck pain and pain in general that doesn’t have a clear cause (e.g., an injury) is often related to stress. The same is true for colds and flu; stress can lower your immune system, increasing your risk of developing illness.

Ways to Reduce Stress

Work it off: No, we don’t mean spending another five hours a day at the very location that may be a major source of stress; we do mean finding the time to exercise. Whether it’s an a quick trip to the gym, a peaceful run or a brisk walk with family or friends, exercise puts the focus somewhere else for a while. Biochemically, exercise has a big anti-stress benefit: It helps reduces levels of the stress hormone (cortisol) and increases your “feel-good” hormones, endorphins.
Get away from it: This can be challenging, especially if your stress has reached near-obsession levels, but doing what you can to distract yourself can go a long way toward reducing stress. Schedule a vacation, visit old friends, take a long walk; whatever it takes to remove yourself from your stress environment.
Smile about it: It’s much harder for stress to exist in a fun, laughter-filled environment, so put yourself in a position to smile when you’re under stress. Watch your favorite sit-com, get tickets to a comedy show, organize a fun night out with the family or friends. After all, laughter truly is the best natural medicine.
Talk about it: When you’re stressed, your mind can be a continual stream of negative, overwhelming, stressed-out thoughts. Don’t keep it all to yourself; talk to your significant other, closest friend or even a trusted co-worker about what’s bothering you. Sometimes the best way to reduce your stress is to vent about it and get a neutral perspective, rather than staying in a bottled-up, stressed-out state.

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[Source: www.toyourhealth.com]

Filed under: Colds/Flu,Exercise,Fitness,Holidays,Immune System,Stress,Weight Loss — Tags: , , , , ,

November 24, 2010

To Your Health Newsletter 11-24-2010

By Dr. Stacey

Engage Your Senses to Reduce Stress

Many people exist in such a perpetual state of stress that activities generally considered stressful actually come as a welcome relief. When you’ve been under the gun at work all day and find yourself faced with a screaming carload of kids, suddenly spending a little quiet time doing household chores or catching up on the bills – in silence – doesn’t sound too bad. Really? You deserve much better than that. Here are a few ways to engage your senses and leave stress behind.

Taste: There’s nothing like a soothing cup of tea and your favorite dessert to take some of the edge off a hectic, stressful day, particularly when combined with a little time to enjoy your own time, far away (as far as you can get) from the stress-inducers that seem to surround you.

Touch: When you’re overworked, overstressed, overwhelmed and just plain over it, find the time to escape and experience the power of touch. Schedule a chiropractic adjustment or a massage, or retreat into the soothing, stress-releasing luxury of a bubble bath and see how your attitude changes in a matter of moments.

See: The so-called “daily grind” is a major source of stress, and it only gets worse when the work hours get long and the days get short. In fact, during the winter months, many people never see the light of day, arriving at work before sunrise and leaving after sunset. Take a midday walk around the block and open your eyes to what the world has to offer. And at night, turn off the glare and light a few calming candles instead.

Smell: The next time you’re on the brink of losing it, let your nose take you to a better place. Sounds funny, but it’s oh so true. Just try to stay stressed after smelling your favorite food wafting up at you from your plate. And don’t discount the power of a scented candle or two; replace the unpleasantry of another dreary day with the aroma of peace and tranquility.

Hear: When was the last time you truly appreciated the lyrics, melody and arrangement of a song? Music has an incredible ability to soothe the soul, but many of us don’t take the time to listen – we just use it as background noise while working out or flip from song to song, station to station in the car. Tune out the stress and tune into the relaxing power of music.

If you’re feeling particularly stressed these days and are dreading the holiday crush and additional stress that’s sure to come, talk to your doctor for ways (above and beyond the above) to reduce stress and improve your life.

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Keep Your Children Safe From Concussions

Children reap a variety of benefits from athletics. Organized sports in particular help foster a sense of teamwork, pride in accomplishment, individual drive and commitment, and of course, a background in physical fitness that is likely to stay with them their entire lives.

There’s also a risk of injury, of course, and the latest news isn’t encouraging. According to a study in the September 2010 issue of Pediatrics, which analyzed data from emergency-room departments nationwide, approximately half of the nearly 500,000 ER visits for concussions (from 2001-2005) involving children and adolescents 8-19 years of age were sports related. Football and ice hockey topped the team sports most likely to lead to concussion, while bicycling and playground activities accounted for the most non-team concussion injuries. Even more disturbing, an estimated 40 percent of concussions were suffered by younger children – ages 8 to 13.

Be familiar with the warning signs that indicate your child may have suffered a concussion, and talk to your doctor about steps you can take to reduce your child’s injury risk.

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Don’t Miss Your Weight-Loss Goal

If you boil life down to a few fundamental concepts, goals are sure to be on the list. Much of life is about the goals you set and the journey you take to achieve them. Accomplish your goals – or even fail while trying your best – makes you a better person; don’t give it your all (or don’t set goals in the first place) and you’ll likely float adrift in life’s waters and end up somewhere you never intended (or wanted) to be. Here are three ways to miss a popular goal – weight loss. Make sure you’re not guilty of any of the following.

Overdo It: Enthusiasm is key when you’re trying to lose weight, but jump in headfirst and without any sense of pacing, and you’ll likely fail. Any good plan requires good planning; when it comes to weight loss, that means you need sensible goals and a plan of attack that’s reasonable, not extreme. Deprive yourself of all your favorite foods or become a slave to the gym, and you’ll burn out fast.

Make Excuses: Whether you’re fit as a fiddle or struggling with your weight, we’ve all had those days when working out and eating right were last on our list. The difference is in the choices we make – to fit in that workout or prepare that healthy meal, regardless of time constraints; or make every excuse imaginable for why we can’t. Remember, you’re only as busy as you convince yourself you are.

Lose Focus: Focus is the ultimate tool for achieving any goal; that means focusing on exactly what you’re trying to accomplish and then making sure you retain that focus throughout the process. Start off vaguely and with limited direction, and you’ll steer south before you know it. Instead, outline how much weight you want to lose, when you want to lose it by, and exactly how you’ll get there, step by step.

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[Source: www.toyourhealthnewsletter.com]

Filed under: Fitness,Head Injuries,Nutrition,Sports,Stress,Weight Loss — Tags: , , , , , , , ,

September 22, 2010

The Best Defense

By Dr. Stacey

 The Best Defense:  How the Chiropractic Lifestyle Helps You Stop Worrying and Start Living!

By Kevin Donka, D.C.

 “Wow! That’s a nice big water bottle to carry around with you,” I said to Ann as she walked into my office to get checked. “I’m really glad to see you with it!” “Yes, I but I have to go get a new one now because I just found out this is one’s made out of the wrong kind of plastic,” she answered. “I just read an article about how the chemicals from this one can leak into the water if it gets heated up too much.”

It can be a very scary world if we focus on everything that we have heard can hurt us in some way. I had some friends in Chiropractic College who actually wore gas masks (like in the army) into the anatomy lab each day because they were afraid of getting cancer from the formaldehyde. Others aren’t that paranoid, but they still worry significantly about the air they breathe each day.

What about water? Bottled water has become a multi-billion dollar industry, and the highest selling brand isn’t much different than what you get out of your tap. Here are a few other things you have been told not to eat, drink or come into contact with in the past few years as well – hot dogs, bacon, eggs, reduced-calorie foods, no-calorie foods, foods with NutraSweet, Sucralose, Saccharin, sorbitol, xylitol, sugar, Nitrates, nitrites, dyes, perfumes, high-fat, low-fat, no-fat, germs, antibiotic soaps, Purell, most shampoos and soaps, phosphates, disposable baby diapers, white bread, white flour, caffeine, and on and on and on!

Now of course, avoiding things that you know are not good for you is a no-brainer – that’s not what I’m talking about here. What I AM saying is this. FOR EVERY ONE PERSON WHO HAS GOTTEN CANCER FROM EACH AND EVERY ONE OF THESE THINGS, THOUSANDS AND THOUSANDS HAVEN’T! Why is that? Why do you think that some people can ingest highly toxic chemicals – many on a very regular basis – and not get cancer from them?

The answer is simple really. IT HAS VERY LITTLE TO DO WITH THE CHEMICALS! It is a person’s resistance to a thing, or more accurately, his or her LACK of resistance to something, that determines whether or not it will affect him or her in a negative way!

You have been given a body that is an absolute miracle! It has the ability to handle nearly everything you can think of or throw at it! And, you can spend all of your time, money and energy worrying about what to avoid (which in itself causes a biochemistry in your body that lowers your resistance), or you can do everything possible to keep your natural resistance high! This means keeping a deliberate and positive focus and living a lifestyle that avoids obvious poisons and supplies you with everything you need to be healthy.

Some of the things you can do on your own are to actively create peace and laughter, breathe deeply, get plenty of clean water and sunshine, eat foods that are more alive than dead, get a balance of movement and rest (including sleep) and exercise every day. Another crucial strategy is to see your chiropractor regularly. He or she will make sure your spine is aligned and functioning properly, so that the neurological CONNECTIONS between your brain and body are kept clear and your Intelligent and organizing Life Energy can keep you functioning at the highest levels!

So it’s up to you! You can either worry about what might happen, or you can choose what will happen. The Innate Intelligence that runs, coordinates, adapts, heals and grows your body knows what to do. Just remember what my high school coach always told me, “The best defense is a good offense!”

[Source: Dr. Kevin Donka's free weekly ChiroThots Articles]

Filed under: Chemicals,Exercise,Fitness,Immune System,Nervous System,Stress — Tags: , , , , , , ,

September 21, 2010

Here’s 5 ways to avoid working yourself to death…

By Dr. Stacey

Here’s 5 ways to avoid working yourself to death…

 1.  Learn how to get yourself organised so you make time for you. ‘I’m too busy’ or ‘I don’t have the time’ is an excuse.  

 2.  Find a holistic practitioner who offers a range of health tests and can provide proactive on-going treatment and advice. You can ask people you know who you know look after themselves and find out who they go to. You will require supplements because hardly anyone eats a 100% organic, fully balanced diet and lives in a non-toxic and stress free environment.

3.  Avoid people and places that do not support what you are trying to achieve, i.e. there’s a lady who attends my gym every day to stay in shape and keep her weight under control yet she works in a bakery!

 4.  Set restrictions about how much of your time you’re prepared to work and stick to it. Do not take work home! Of if you work from home, set rules about when you will and won’t work. Make sure it doesn’t take over valuable family time.

5.  Eat healthily, get enough sleep and exercise regularly. Respect your body and treat it as you would if you bought a brand new car. Buff and polish it, go for a long drive and fill the tank with quality fuel.

Bet there’s nothing new here, that you didn’t already know. But are you doing it?

 
Being fit and healthy is not an option. Just because you are standing and breathing doesn’t mean you are well.
 

Wellness is about being pro-active with your health and not waiting until you are sick or something happens to you. No matter how busy you are, you surely can’t be too busy to die?

[Source: Lorraine Pirihi,  The Productivity Queen, is Australia's leading Productivity Specialist. To receive your F.R.E.E. CD & Report "3 Steps to Dramatically Reducing Your Workload and Stress While Maximising Your Profit$!   ($77 value) go to www.productivityqueen.com]

Filed under: Chemicals,Exercise,Fitness,Nutrition,Sleep,Stress — Tags: , , , , , , , , ,

September 1, 2010

“Pack it Light, Wear it Right!”

By Dr. Stacey

School kids today not only have a lot on their minds, statistics show that they are also carrying a heavy load on their backs. The long-term implications of carrying a heavy backpack are poor posture, neck and arm pain as well as irritation of the spine, joints and muscles.

As summer begins s to wind down and we start getting ready for going back to school, it is important to consider your child’s spinal health. To help prevent the needless pain that backpack misuse could cause, start by choosing the right backpack. Make sure the backpack is made of lightweight material, has two wide adjustable, padded straps that do not cut into the shoulder, contains a waist belt, several individual pockets, a padded back and is proportionate to the child’s size.

The load in a backpack should not exceed 10 percent of the child’s body weight for elementary-aged school children and 15 percent for those in secondary school. And the contents should be evenly distributed with the heaviest items packed closest to the body.

When putting the backpack on, a child should place the backpack on a table or chair, bend at the knees and lift with the legs while putting on one shoulder at a time. Before your child walks out the door, remind him or her not to wear the bag on one shoulder (which can contribute to the development of scoliosis – a sideways curvature of the spine) and to adjust the straps so the bag fits comfortably close to the body.

BELOW ARE TWO EXAMPLES OF HOW NOT TO WEAR YOUR BACKPACK:

 

 

If your child begins to experience back pain, chiropractic treatment may help. Chiropractic is a safe and effective way to relieve pain in the joints, muscles and nerves along the spinal column.

For more information on chiropractic care, preventing and treating back injuries in your family, contact Dr. Stacey Rosenberg or visit the BC Chiropractic Association website at www.bcchiro.com.

Filed under: Backpacks,children,Posture,Spine — Tags: , , , , ,

July 31, 2010

CALL FOR NEW SUMMER SAFETY AWARENESS CAMPAIGN

By Dr. Stacey

Chiropractors say they can’t see any reason not to expect another busy summer holiday injury period, and are gearing up for a busy time of back, spinal and neck injuries over the next two months.

 The Chiropractors say just as Governments around Canada spend millions of dollars on road safety messages, similar campaigns should be introduced to warn Canadians about general summer safety during traditionally the busiest time of the year for holidaymakers. Hundreds of Canadians may suffer serious neck, back and spinal injuries as a result of careless or negligent behaviour at the beaches, rivers, lagoons and national parks.

 We need a general awareness campaign throughout Canada focused on general summer safety, especially in relation to beach activity, focussed not just on drowning.

 “The harsh conditions of the surf can put a strain on the spinal cord, and can pose long-term health problems if not identified and cared for properly” the chiropractic spokesperson said.

 “Parents often overlook the dangers their children face in the surf, just because they may not stray far from the waters edge. But the reality is the ‘dumping’ action of the waves at low tide is what often causes injuries, and while children readily play within two metres of the beach waterline, they are often in a dangerous region to be ‘dumped’ and injured.”

 “The most important rule for water safety is always, always check the depth first before diving or jumping into the water, even if the water is clear,” the chiropractic spokesperson said.

 Swimmers and surf goers should be mindful of surf conditions and of swimming in between the markers where the surf conditions tend to be less harsh, to help minimise risk in the surf.

 “It is similarly just as important for beach goers to minimize risk outside the surf, and to listen to their bodies when they experience small aches and pains. We see a variety of injuries ranging from simple strains and sprains to more serious injuries. Some surf injuries may initially appear minor, but unless cared for they are more than likely to re-emerge.”

 “The harsh conditions of the surf and summer water activities including water-skiing can put stress on the spine and neck, which can have long-term health implications. Just consider the pressure on your spine must withstand to swim against strong currents – not to mention the implications from a wipe-out! Spinal and neck problems can upset posture and balance, and unless cared for, your risk of re-injury increases.”

 Chiropractic helps to care for these misalignments that may have been a result of surf or water activity, and through regular checks, beach goers can help reduce the likelihood of re-injury.

 For more information on how to treat or prevent injuries, contact Dr. Stacey Rosenberg at Gibsons Chiropractic on 604-886-7080 or your family chiropractor.

[Original article source:  http://chiropractors.asn.au/]

Filed under: Head Injuries,Neck Pain,Pain,Spine,Sports,Uncategorized — Tags: , , , , ,

July 21, 2010

To Your Health Newsletter 07-21-2010

By Dr. Stacey

Brought to you by Gibsons Chiropractic

Chocolate: The Next Miracle Food?

Chocolate is rapidly becoming the next miracle food. If minimally processed, it contains the highest flavanol content of any food. Several research papers report striking effects from eating these “special” chocolates regularly, including that eating chocolate lowers blood pressure, improves cholesterol levels, and lowers blood sugar. One of the most intriguing suggests chocolate even prevents sunburn.

The Kuna are a group of indigenous people living along the coast of Panama who for the most part live as their ancestors did, hunting and fishing. However, some have moved to Panama City. The Kuna stand out in the medical literature because they have no age-related increase in blood pressure; 60-year-olds have the same blood pressure as 20-year-olds – that is, as long as they stay out of Panama City.

In 2006, Harvard researchers explained the Kuna’s apparent “immunity” to hypertension. Island-dwelling Kuna drink large quantities of flavanol-rich cocoa on a daily basis (5 cups or more) and incorporate it into numerous recipes. On the other hand, Kuna who live in the city consume far less cocoa, and what they do consume is commercially produced and thus has little flavanol content.

Chocolate also decreases blood markers of vascular inflammation and improves cholesterol levels. A 2008 paper published in the Southern Medical Journal reported that after one week of eating a daily dose of chocolate providing 700 mg of flavanols, subjects’ low-density lipoprotein cholesterol levels (the “bad cholesterol”) fell by 6 percent and their high-density lipoprotein cholesterol (the “good cholesterol”) rose by 9 percent.

But wait, there’s more. London researchers gave chocolates to 30 healthy volunteers, half of whom ate a high-flavanol chocolate while the others ate a low-flavanol chocolate. A minimal erythema dose (MED), a measurement of how much sun exposure it takes to trigger a sunburn reaction, was calculated at the start of the experiment and again three months later. Volunteers who ate the regular chocolate had no change in sun sensitivity. But in those who ate the high-flavanol chocolate, the length of time it took for their skin to start to “burn” more than doubled. In other words, they could tolerate twice the sun exposure without burning as before they started eating the chocolate.

Two major companies claim to have figured out how to preserve the flavanols in chocolate. One is the Belgium chocolate manufacturer Barry Callebaut, who has developed a special refining process marketed under the brand name Acticoa. This brand of chocolate has been used in most of these recent research papers. Callebaut does not currently sell its chocolate in North America, though a rumor hints that it will introduce it to the U.S. market this summer.

The other company marketing high-flavanol chocolate is part of the Mars candy company and sells their product under the brand name CirkuHealth. This product line replaces Mars’ older specialty brand called CocoaVia, which was manufactured and sold for about 10 years, but discontinued in 2009.

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Building the Perfect Abs

It’s important to understand that the rationale for abdominal training goes far beyond “looks.” The increased strength and recruitment of the abdominal muscles will carry over into better posture and more body control, both in daily life and in sporting movements. Working the muscles you can’t see — the ones deep inside your core areas — can be a difficult process, but target those areas and your whole body benefits. Not only will you look better, but you’ll also have more strength and suffer fewer injuries.

Here’s a great beginner routine for anyone who doesn’t focus on their abs regularly or who hasn’t exercised this area (or any area) of the body in awhile. Perform this routine at the end of your regular workout or as a stand-alone workout, 3-4 days a week. Start with six repetitions per exercise and build up to 15 reps each (except the plank – you can perform one set and increase your holding time, up to one minute). Complete the routine as a circuit, doing one set of each movement in succession and without resting. If that feels easy, try to perform the circuit a second time after a 90-second rest.

1. Single-Leg Abdominal Press: Lying on your back on a floor mat or a padded bench, touch your right palm to the right knee. Raise your right leg off the floor so your knee and hip are bent at 90-degree angles. Rest the right hand on top of your right knee. Push your hand forward while using your abdominal muscles to pull your knee toward your hand. Hold for three deep breaths and return to the start position.
  Repeat this exercise using your left hand and left knee. Keep your arm straight and avoid bending more than 90 degrees at your hip.
2. Opposite Hand on Opposite Knee: Push your right hand against your left knee while pulling your knee toward your hand. You’ll be pushing and pulling across the center of your body. Repeat this exercise using your other hand and leg. Hold for three deep breaths and return to the start position.
3. Hand on Outside of Knee: Raise your left leg off the floor so your knee and hip are bent at 90-degree angles. Place your left hand along the outside of your left knee. Use your hand to push your leg inward. At the same time, create resistance by pushing your knee away from the center. Keep the back flat. Repeat using your other hand and leg.
4. Opposite Hands on Opposite Knees: Place each hand on the opposite knee, toward the inside of each knee. Your arms will cross over each other. Push your hands against your knees and create resistance by pulling your knees in toward your hands. Hold and repeat.
5. Hands on Outside of Knees (right hand/right knee): Use your hands to push your legs in toward the centre of your body. At the same time, create resistance by pushing your knees out. Hold and repeat.
6. Plank: Lie on your stomach. Raise yourself up so you’re resting on your forearms and your knees. Keep your head and back in line and imagine your back as a tabletop. Align your shoulders directly above your elbows. Squeeze your core muscles. Create resistance by pressing your elbows and your knees toward one another. Neither should move from their positions on the floor. Hold for three deep breaths, then return to the start position and repeat.

Talk to your doctor before beginning any exercise program if you have an existing health condition that limits movement, or if you haven’t really exercised before (or if it’s been a long time). You want to make sure you’re doing these exercises correctly, so ask your doctor to explain the precise movement if you’re not absolutely sure. Then get started on your perfect abs one repetition at a time!

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The Top Stress Busters

There are several different types of stress, and learning how to control them can make all the difference. You have physical stress (lack of exercise, illness, sleep habits, etc.), mental stress (how you deal emotionally with life) and chemical stress (nutritional and environmental). Here are a few straightforward ways to help you reduce all three stress factors.

Proper Breathing: Proper breathing has a dramatic impact on muscle relaxation, tension reduction, normalizing heart rate, and increasing mental clarity. What you want to strive for is learning to breathe mostly with your diaphragm instead of your lungs. The diaphragm is the most efficient muscle for breathing. It is a large, dome-shaped muscle located at the base of the lungs. Learning how to breathe with your diaphragm takes some practice, but in time it will become second nature.

Practice the following technique on a daily basis for 5-10 minutes. Lie on your back, putting a pillow or similar support under your knees to relax your lower back. Place one hand on your abdomen and the other on your chest. Slowly inhale through your nose and make sure the only hand that moves is the one on your abdomen. Try to keep the hand on your chest as still as possible. Exhale through pursed lips and repeat.

Organization: Are you feeling overwhelmed with so much to do and so little time? Unclutter your life and get organized to take back control. Where do you start? You’ve got to have a plan. Create a list of the five most important tasks you need to complete for the day. Put the one you want to do the least at the top of the list to help prevent procrastination. It is human nature to delay things that make you feel uncomfortable. By accomplishing the difficult task first you set the tone for positive action and motivation the rest of the day.

Healthy Snacking: Eat healthy and eat often to control blood sugar levels. When you go long periods between meals, a hormone known as insulin spikes. This hormone controls how fast sugar enters your bloodstream after eating. Big surges in insulin occur when you wait too long between meals, which may increase stress on your body chemistry. You can get cravings and mood swings. Eating only three meals a day is insufficient for keeping this delicate balance of hormones in check. It is recommended that in addition to eating three regular meals a day, you mix in 2-3 healthy snacks. You will notice a renewed sense of energy and vitality as you provide your body and mind with the nutrition it needs.

Exercising: Get in shape and get out of stress; now there’s a win-win proposition. Find an exercise you truly enjoy doing, not one you dread. Once you make it a part of your daily routine, it will become an integral part of your healthy lifestyle. Strive to get 20 minutes a day of some type of exercise. Walking is a great way to start. Get outside and enjoy the open air while at the same time clearing your mind. It can be an escape from all the chaos in your life. There is nothing like the calming effect of being around Mother Nature. Excess weight is also a stress on your body; regular exercise will help eliminate the pounds, improving your looks, your health and your state of mind.

Finding “Me Time”: Take some solo time every morning before you start the day. Use this time to reflect on yesterday and plan out today’s events. Set your alarm 15 minutes early and wake up to silence. Do not turn on the television or open the newspaper. You may find that problems which have plagued you suddenly become more manageable and put into perspective. When was the last time you sat in a room without white noise all around? Try it and see what happens. I have a feeling you will find it to be one of the most enjoyable moments of your day.

Try these stress busters for just one month and you can change your life. Even if you can’t do all of them, start with a few and see how much less stress you have in your life. Talk to your doctor for other great ways to manage stress.

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Source: http://www.toyourhealth.com/mpacms/tyh/home.php

Filed under: Exercise,Fitness,Nutrition,Stress — Tags: , , , ,

June 12, 2010

Controlling Stress is Essential for Health

By Dr. Stacey

Stress has been linked to the leading causes of death in North America - heart disease and cancer. It is the cause of many other ailments all too common in our society such as inflammation, obesity, depression, anxiety, fatigue and lowered immune function. (See The Top 5 Things You Can Do to Be the Healthiest You’ve Ever Been – Part 1 for more information on the connection between stress and inflammation). This can result in poor relationships at home and at work, a lowered state of health, a shortened life span, and a poor quality of life. The key is to learn to identify and control sources of stress in your life. Easier said than done, right? The following exercise was developed by psychologists Lyle H. Miller and Alma Dell Smith at Boston University Medical Center and is meant to help you along this path.

Score each item from 1 (almost always) to 5 (never) according to how much of the time each statement applies to you:

  1. I eat at least one hot, balanced meal a day.
  2. I get seven to eight hours sleep at least four nights a week.
  3. I give and receive affection regularly.
  4. I have at least one relative within 80 km. on whom I can rely.
  5. I exercise to the point of perspiration at least twice a week.
  6. I smoke less than half a pack of cigarettes a day.
  7. I take fewer than five alcoholic drinks per week.
  8. I am the appropriate weight for my height.
  9. I have an income adequate to meet basic expenses.
  10. I get strength from my religious beliefs.
  11. I have one or more friends to confide in about personal matters.
  12. I have a network of friends and acquaintances.
  13. I regularly attend club or social activities.
  14. I am in good health (including eyesight, hearing, teeth).
  15. I am able to speak openly about my feelings when I am angry or worried.
  16. I have regular conversations with the people I live with about domestic problems, including chores, money and daily living issues.
  17. I do something for fun at least once a week.
  18. I am able to organize my time effectively.
  19. I drink fewer than three cups of coffee (tea, soda/pop) a day.
  20. I take quiet time for myself during the day.

Total:   To find your score, add up the figures and subtract 20. Any number over 30 indicates a vulnerability to stress. You are seriously vulnerable if your score is between 50 and 75, and extremely vulnerable if it is over 75.  Regular chiropractic adjustments help to naturally reduce stress on the nerve system and enable the body to return to a normal, healthy state. The healthiest people on the planet choose chiropractic! Talk to Dr. Stacey about strategies to decrease stress and maximize your life and see the attached article below.

DID YOU KNOW THAT 60-90% OF ALL DOCTOR VISITS ARE FOR STRESS-RELATED ILLNESSES?

Stress is costly in terms of your health, relationships and performance. When you are affected by too much stress your body wears down and you get sick. Highly disorganized people seem to be more susceptible to sickness as they are always under extreme pressure, running from one disaster to another.

What many people fail to realize is they constantly repeat the same mistakes by not addressing the fundamental issues that are the cause of their problems and guess what this is? Their own personal disorganization!

Here is what you can do to dramatically decrease the stress in your business and your life:

GET ORGANIZED

Learn how to manage yourself and your time. This includes how to plan and prioritize. You can do it yourself (good luck, because if you knew what to do, then why aren’t you doing it?) or you can accelerate your results by getting coached attending seminars or reading or listening to material to learn how to improve your effectiveness.

EXERCISE REGULARLY, EXERCISE DAILY

Try swimming, running or walking.  Your body needs regular activity. “Use it or lose it”.

EAT HEALTHY

Feed yourself healthy food and drink 6-8 glasses of water a day and you will triple your output.

LEARN TO SAY “NO”

Become more discerning about what activities you are prepared to do or participate in. If you are already overloaded, let people know.

DELEGATE OR OUTSOURCE

Do what you do best and get rid of the rest. This applies to work and home.

AVOID PROCRASTINATION

Stop worrying about what may or may not happen if you make a decision, just take action.

THE FINAL WORD

I bet you probably knew all this, didn’t you? Well my questions is, if you’re continually running from one crisis to another, disgruntled with the results you’re getting in your life then what actions are you going to take to rectify your situation?

Are you like the old man and his dog? There was an old man sitting on his porch in his rocking chair. Next to him was his dog. A stranger walks past and says “Why is your dog whining and howling?” The old man says “he’s sitting on a nail”. The stranger replies “then why doesn’t he get off it?”

The old man responds “He isn’t in enough pain yet”

Don’t wait until this is you!

Filed under: Exercise,Immune System,Stress — Tags: , , , , ,

June 9, 2010

To Your Health Newsletter 06-08-2010

By Dr. Stacey

Brought to you by Gibsons Chiropractic

Should You Be Wary of Dairy?

If you kept a nutritional journal for even a few days, you would probably discover that dairy is among the top five products consumed daily in your household. This is troubling because more and more people are finding that dairy (and more specifically a substance in dairy and other products called casein) may be a contributing factor to allergy reactions and behavioral problems in those sensitive to it. Here are a few things to think about next time you’re strolling through the dairy aisle.

Many people who assume they are allergic to milk may actually be suffering from a casein allergy. The complicating factor causing a lack of awareness as to the true allergy is that casein is found in more than just dairy products. As a binding agent, it has technical uses as well as edible; it can be found in paints (including fingernail polish), other cosmetics and even glue (or industrial adhesives).

In 2000, a clinical study by FitzGerald and Bundesanstalt determined that there is a “natural opiate” embedded in casein protein, which may lead to the “comfort feeling” after digestion. This may be a contributing factor to cravings for chocolate and cheese unrelated to hunger.

Studies including those by Dr. Karl Reichel, of The National Hospital in Norway, and Dr. Robert Cade, of the University of Florida, have found high amounts of the casomorphin peptide in urine samples taken from people with conditions ranging from autism to post-partum depression (PPD) to celiac disease to schizophrenia. It has been suggested that this peptide may also be elevated in other similar disorders such as chronic fatigue, fibromyalgia and depression, based on the reported benefits of a gluten-free and casein-free diet.

While casein is most certainly a concern, it’s not the sole problem with milk. A large study led by Catherine S. Berkey of Harvard Medical School and Brigham & Women’s Hospital in Boston revealed that consumption of milk may be contributing to the growing problem of childhood obesity. And Dr. Robert Kradjian, chief of breast surgery at Seton Medical Center in northern California, reviewed archives of medical and scientific journals and found that milk is not the “perfect food” it is reported to be. He found that many common childhood disorders were, if not induced, certainly aggravated by an increased intake of dairy products, including but not limited to allergies, ear and tonsil infections, bed-wetting, asthma, intestinal bleeding (lesions), colic and childhood diabetes.

Fortunately, these days it’s increasingly possible to substitute when necessary. When a recipe calls for 1 cup of milk, try replacing it with 1 cup of soy, rice or coconut milk or 1 cup of water mixed with 1 egg yolk. If a recipe calls for a cup of yogurt, consider the following substitutions: 1 cup of soy yogurt or soy sour cream, 1 cup of unsweetened applesauce or 1 cup of pureed fruit.

Consuming diary products is a matter of choice, of course, but with the potential for allergic reactions, the high fat content and the problems with casein, it’s good to know that there are other choices. Talk to your doctor for more information.

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TV Linked to Depression

There are drawbacks to our increasing dependence on the boob tube, some of which have been documented via research. Studies show that the more television children watch, the more likely they are to become overweight and to have problems with attention span. And according to a recent study involving adolescents, excessive television viewing can do something else: increase the risk of suffering depression, an all-too-common condition with potentially serious consequences.

According to the study, adolescents who reported “more television use had significantly greater odds of developing depression for each additional hour of daily television use. In addition, those reporting more total media exposure had significantly greater odds of developing depression for each additional hour of daily use.”

Interestingly enough, the researchers did not find the same relationship to depression for adolescents who were exposed to videocassettes, computer games, or radio. For parents, that’s an important distinction, because it means that reducing your children’s overall exposure to these items apparently won’t cut it; if they’re spending excessive time watching TV, reducing that time is what needs to happens to reduce your children’s risk of suffering depression.

The American Academy of Pediatrics recommends children be exposed to no more than one to two hours of “total media time” per day. Isn’t that a good idea for everyone, regardless of age? Talk to your doctor to learn more.

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Master the Art of Meditation

Many people find meditation beneficial in managing stress, reaching mental tranquility, focusing attention and maintaining an overall healthier lifestyle. In fact, the results of more than 1,000 peer-reviewed articles on meditation suggest that regular practice of meditation is associated with “significant relief from a variety of stress related physical and mental problems, a stronger immune system, longer life, increased energy and positive changes in brain function.”

If you have never meditated before, why not give it a try? It might seem awkward at first, but if you stick to it, you will find yourself enjoying it more and more. There are many types of meditation, all of which help lead you toward greater mental and physical tranquility and a sense of focus.

The following are some suggestions as an introduction to the practice of meditation.

Choose a relaxing, low-light location free from distractions. Remember, this is un-interrupted “you” time.
Sit comfortably on the floor, in a chair with your back straight, or perhaps in your garden or your favorite quiet space, which could be near the ocean, a lake or any other relaxing body of water.
Close your eyes and slowly take deep breaths.
Try to focus only on your breathing, the rise and fall of your abdomen, and how the air feels as each breath goes in and comes out.
As external thoughts start to pass through your mind, calmly acknowledge them and bring your focus back to the sensation of your breathing.
End your session by opening your eyes and allowing yourself to gently return to your normal daily routine feeling relaxed and refreshed.

And that’s the simple, relaxing, invigorating art of meditation! If you’re experiencing stress or any other condition that requires you “take it a little easier,” meditation may be a perfect place to start.

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Filed under: Allergies,Chemicals,Nutrition,Stress — Tags: , , , , , ,
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