Chiropractor Henderson shares intermediate level abdominal exercise.

Involves no equipment.

This exercise works the abdominal, oblique internal/external, iliopsoa muscles.

The purpose is to increase abdominal strength and muscular endurance.

The benefits include improved stability, functional strength and injury prevention.

Begin lying on floor.

Lift knees so that a 90º position is attained at hip and knees. Place hands beside ears. Activate core.

Lift shoulder off floor approximately 6 inches attempting to bring elbow toward opposite opposite knee so that both simultaneously meet.

Return to start position and repeat on opposite side. Continue alternating sides until recommended repetitions are complete.

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DAY 11 – Halfway Through!!!

Welcome to Day 11 of the Purification Program.

Congratulations!  You are on the downhill side of your 21 days.  As mentioned yesterday, if you are going to introduce lean protein into your program, today is the day!

Remember, the portions should be the size and depth of your palm.  You can have up to two portions per day, if desired.  Once you start eating meat again, you can reduce or eliminate the whey protein.  As always, consult with your practitioner before changing your protocol.  Also, remember to still eat plenty of vegetables (twice as many as fruits).

How Should I Feel Today?

You should be sleeping really well and for the most part feeling energetic.  Many of your previous symptoms should now be gone.  If you have any lingering symptoms that concern you, please contact Dr. Roles to discuss your concerns.

Weight Loss

Have you been exercising?  If not, remember that exercise is a key component of losing weight on the purification program.  Unless you are older and/or have not been exercising, then it is recommended that you get a minimum of 20 to 30 minutes of exercise every day, up to 6 days per week.

Reminders

If you are introducing fish into your diet, remember, it should be deep-sea fish such as salmon, cod or sea bass.  Also, you should avoid farm-raised fish.  For more information on wild vs. farm-raised fish, check out this article.

http://www.whfoods.com/genpage.php?tname=george&dbid=96

Shoulder Sport Injuries and Chiropractic Care

1361740537_7c6bbebfceAthletes and sports enthusiasts suffer from different sports injuries, the most common one being shoulder injuries, contracted during the strenuous activities and efforts required during various sports. Chiropractors provide effective treatment methods to rid the patients of the pain and suffering of a shoulder injury.

How Are Shoulder Sports Injuries Contracted?

Shoulder sport injuries are contracted by professional athletes and individuals who pursue a certain sport as a hobby. The strenuous and exhausting practice procedures, along with the constant exertion on the body, result in acute muscular pains in the arm and shoulder regions, for the sports professionals. In extreme cases, the pain spreads throughout the entire arm, causing sore and stiff shoulder muscles and tingling pain up to the fingers.

The sports which require extensive physical effort like basketball, baseball, football, etc., require the players to engage in different repetitive movements, which sometimes cause shoulder sport injuries.

Symptoms of Shoulder Injuries

Shoulder injuries which are very common among sports athletes and professionals present certain symptoms and signs which help in the diagnosis of the form of injury. A patient with a shoulder pain which persists for a couple of days has a high risk of suffering from a shoulder injury which needs to be treated promptly.

Recurring episodes of shoulder pain is also a sign of a shoulder injury, while inability to carry objects highlights the extent of damage suffered by the shoulder of an individual. In extreme cases, the shoulder injury causes a deformity in the joint and damages the muscles of the shoulder, which leaves the individual in extreme pain.

Shoulder injuries also include bruises and swellings around joints or the arm region of the body, which results in stiff muscles that are difficult to move. In some cases, the patient suffers from a fever and swelling with an infection, if there is acute damage to the muscles and joints of the shoulder region. Some individuals also face difficulty in moving their injured shoulder and experience pain in the area throughout the day.

Treatment Options

Shoulder injuries require prompt and efficient medical treatment, carefully administered, to ensure that there are no further damages to the injured area. Rest and anti-inflammatory medicines are prescribed by doctors to bring down the swelling in the shoulder. Various painkillers are prescribed which only serve to alleviate the pain for a short period of time. Chiropractors provide effective treatment for the shoulder sports injuries contracted by different individuals.

Image used under Creative Commons Licensing: Mikko with dislocated should… by Aleksi Aaltonen

Neck Disc Injuries – Cervical Disc Prolapse and Chiropractic Treatment

1024px-FEMA_-_32323_-_FEMA_photographer_Mark_Wolfe_working_at_a_computer_in_Findlay,_OH_JFONeck disc injuries are contracted by individuals mostly because of the different body postures, during work. The long hours spent in front of the computer start to take their toll, and individuals experience tingling pain and sometimes a numb feeling in their arms and fingers, which are signs of a neck disc injury. Chiropractic is very effective in the treatment of individuals suffering from different neck disc injuries, like cervical disc prolapse.

What Is Cervical Disc Prolapse?

Cervical Disc Prolapse is a medical term for a slipped disc in the neck of a patient. A slipped disc condition is more common in the back than in the neck, and individuals in the 30 to 50 age bracket are more prone to this medical condition.

The 7 vertebra, the bones which constitute the spinal cord, have discs in between each bone. The 7 vertebra are termed from C1 to C7, and a slipped disc in the neck is more common between the C5 to C6 and the C6 to C7 vertebra.

In cervical disc prolapse, the discs have a tough outer covering which tends to degenerate because of the constant exertion and movement experienced by an individual, especially when engaged in different work related activities like operating  a machine or a computer for a long number of hours. In extreme cases, where there is acute degeneration of the outer fibrous layer of the disc, the soft nerves become exposed, and bulge out of the disc. This results in extreme pain for the individual as the disc exerts pressure on the nerves, causing inflammation.

In some cases, the disc might slip towards the back and the side, which causes extensive pain in the shoulder and arm of the individual. A slipped disc in the neck, or cervical disc prolapse, might also exhibit symptoms like a numb feeling or pins and needles in the whole arm, and pain in case of any neck or shoulder movement.

Chiropractic Treatment for Disc Injuries

Chiropractic is a non-invasive form of treatment, which focuses on the treatment and prevention of different musculoskeletal disorders, muscle strains and disc injuries. Chiropractors provide different treatment methods which include massages, joint adjustment procedures for pain and strains in the back and neck areas of the body. Spinal manipulation is a forte of chiropractic, in which it focuses on relieving the pain of the patient and improving muscular disorders, to facilitate movement. It is gaining popularity as a highly effective treatment method for neck and spinal pains and strains.

Image used under Creative Commons Licensing: 32323 – FEMA photographer Mark Wolfe working at a computer in Findlay, OH JFO.jpg

Autoimmunity – Green Valley Chiropractic & Wellness Center

21 DAY FREEDOM PLAN – DAY ZERO – MAKING RICE WITH DR. ROLES

Click HERE to learn a quick and easy way to make rice in your kitchen.  The RICE COOKER being used by Dr. Roles is currently on sale at COSTCO for $25.

Understanding Ergonomics – How Seat Design Plays a Vital Role

FreedomChairIt is estimated that at least 50% individuals in the industrialized world suffer from some kind of back problem, most notably due to a poor or inadequate seat design. How we sit all day in front of our workstations has a marked impact on the overall health of our spine. As a result of bad posture, the lumbar region in the back bone is what takes the most pounding. Here’s what you need to know, and many chiropractors will stand by it.

There is no universal seat that’s designed to accommodate every single person. But there are a number or ergonomic factors that come into play when we’re talking seat design. These generally work well for the average person.

Seat height should be set in a way so as to support a knee angle of 90 degrees. This takes undue stress off the thighs and buttocks. A chair that’s too high will increase the pressure at the underside of the knees, reducing blood flow and increasing unnecessary pressure on the nerve.

A chair that’s too low places pressure on the ischial tuberosities – this is where the upper thigh originates in the gluteus maximus region. Normally, the glutes cover them in the upright position, but they are exposed and at an ergonomic disadvantage when we’re sitting.

Optimal seat depth is recommended at 16.5”; between 14” and 18.5” for adjustable seats.

You should avoid hard seats. Seat pan contouring and cushioning should be designed in a way so that pressure is distributed over a larger area and the pelvis rotates forward – this encourages better posture.

Ideal seat cushioning is about 2” thick. The cushioning needs to be firmer and thicker in the back, while being less firm and thinner at the front. Too much cushioning and your body is going to sink into the chair, restricting movement. A soft chair may be very welcoming and comfortable at first, but it goes against basic ergonomic sense; as the body sinks, blood flow is reduced and skin temperature rises as you experience more compression under the thighs. At the end of the day – more discomfort.

A seat width that’s between 20” and 23” generally works well.

An ideal seat angle helps you maintain good contact with the backrest; a 5 to 10 degree angle is good.

There many more ergonomic factors related to optimal seating, and these are just some of them at a glance. A good chiropractor can help you determine exactly what type of chair best suits your body type.

Image used under Creative Commons Licensing: FreedomChair.jpg

DAY 19 – FOOD RE-INTRODUCTION

“Re-Introduction” Phase                               food-intolerance.pdf

To begin the “Re-Introduction Phase”, start by consuming one “new food” on day 1 of your  trial. Begin with the food you previously ate most frequently and really miss. In most cases, the best place to start is with one of the “Big 5” offenders such as: Wheat, Dairy, Corn, Soy and Egg. Eggs are an especially good place to start as they are least likely to react and are a good source of nutrition and satisfaction.  Eat the trial food 2-3 times during that day and then do not eat it again for at least 48 hours, ideally 72 hours or 3 days. You should now be back on your “Baseline Diet”. If you have a reaction to the food during the next 48 hours, record it on your “Food Experience Journal” (p. 30 of your Post-Purification booklet) and do not eat it again for at least 3-6 months. If you are uncertain whether you had a reaction, re-test that food after the 72 hours. It is very helpful to create a chart or spreadsheet of your offending foods and the reactions you experienced for future reference.

 

Introduce a new/suspect food every 72 hours (3 days) and chart your progress or reactions

accordingly.

 

A Note on Reactions

If you have a reaction or symptoms occur, record it in your “Food Experience Journal”, along with the day and time. Contact the office as soon as you can and explain your symptoms to Dr. Roles or Lisa, along with how many hours/days it took to react after eating that new food.  By considering the timing of the introduction of the new food, Dr. Roles will likely be able to tell you which of the new foods you ate is suspicious.

 

As an example, let’s say you started eating one new food every three days and after day 7 you began to get abdominal cramps 6 hours after eating. The most likely foods to be suspicious of are milk, cheese, gluten, nuts, apples, coffee and pork. Dr. Roles would be able to help you determine which, if any of these, is the culprit. 

 

Or say you suddenly experienced a migraine 12 hours after eating. Highly suspicious foods would be chocolate, coffee, soy, corn, nuts, cola and foods containing MSG. Again, Dr. Roles is there to help you in determining which if these is most likely affecting you. 

 

Remember, the key to successfully identifying the culprit is maintaining good records of your re-introduction. It is always best to work closely with Dr. Roles in performing this “Elimination/Reintroduction” trial. Guidance from Dr. Roles can increase results. Hang in there with this important program – the results can change your life!

 

Suggested Order of Food Group Re-Introduction

DAY 22

EGGS

          Eat cooked eggs or a hard-boiled egg 2-3 times on Day 22

DAY 22-24  (Monday – Wednesday)

          KEEP PROGRAM THE SAME AS DAYS 11-21

DAY 25 (Thursday)

          GRAINS (Use Ezekial sprouted whole-grain bread)

                   Eat 2-3 slices at different times of the day

DAYS 25-27  (Thursday – Saturday)

          KEEP PROGRAM THE SAME AS DAYS 11-21

DAY 28 (Sunday)

          DAIRY (you can choose milk or cheese)

                   Eat 2-3 servings spread throughout the day

DAYS 28-30 (Sunday – Tuesday)

          KEEP PROGRAM THE SAME AS DAYS 11-21

 

HAVE THE IDEA?  Keep this pattern the same until you have tested all the foods you would like to possibly eat in the future.  If you have no reaction to a food, it is ok to eat that food again, but, remember, if you have the desire to lose more weight, you should continue to remain off the wheat and dairy.  (Use almond or rice milk in place of cow’s milk.  Goat yogurt is also a good choice)  Eggs are great if you do not react to them.

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Chiropractics and the Importance of a Proper Diet

57925008_7e7ef4dda4_oAmong the many things that a chiropractor recommends to a patient, a healthy diet is most important. A proper diet is essential to heal the spinal cord, along with prevention of further damage.

According to a study conducted in the state of New York, chiropractors were asked if they used any nutritional counseling in their treatments, which not just includes back problems, but also obesity, artery diseases, diabetes and a variety of other diseases affecting the human body.

Around 80 percent of those surveyed stated that they did use some form of nutritional counseling in their treatments, which gives an overview of the importance of proper diet in chiropractic. 50 percent of those who used nutritional counseling considered it to be a very important part of the chiropractic therapy.

The Link between Chiropractics and Diet

Chiropractic therapy treats numerous ailments, such as inflammation in the lower back or autoimmune anomalies like arthritis, scoliosis, neuritis or osteoarthritis. Research suggests that dietary changes can affect inflammation, which in turn can reduce the symptoms and pain caused by it. Also, most chiropractic patients are women, other symptoms that they may suffer from, such as menopause and premenstrual syndromes, can also be cured by proper diet and nutrition.

Not only that, but a proper diet can also help prevent spinal diseases from developing. As obesity is one of the most common causes of back problems, eating healthy non-fat foods can make a person less prone to spinal diseases like Sciatica.

There are numerous benefits in keeping a healthy diet, including increased energy, lower blood pressure and improved cognition, which result in a speedy recovery. Health foods such as low sugar whole grains, fruits and vegetables also reduce the risk of spinal tumors and cancer.

Improper nutrition, such as an excess of salts in the diet, can result in several other diseases as well, including high blood pressure. There is a direct link established between diabetes and excess Carbohydrates in the diet.

As dietary needs differ from individual to individual, you can ask your chiropractor to make a nutritional plan for you to follow according to your needs. A chiropractor could assess the nature of your ailment and devise a dietary schedule specifically suited to treat your condition.

 

Image Used under Creative Commons license. Photo Credit: Fruit & Vegetable Box by Ali Karimian