Office Habits that Cause Weight Gain

6231943532_b1d45efce4_zToday’s office worker works longer hours is exposed to more stress and increased risk of disease than ever before. As a nation, we are neglecting our health and future in order to get just one more task done today. Here are a few habits you might consider changing in order to avoid an expanding middle and a future filled with medical visits.

1. Evaluate how many hours a day you sit. Studies have shown that office workers who sit most of the day at a desk or computer terminal are at significantly increased risk of cardiovascular disease and early death. Where we once rose at dawn, worked all day, and went to bed after sunset without having sat down for much more than to eat, we now spend our lives in a seated position. We sit on our way to and from work. We sit at our desk. We sit at meetings. Most meals are in a seated position and then we spend the rest of the evening sitting in front of the television.

Changing your habits just a little will impact your life in a very positive way. Incorporate activity into your work life. Walk to a colleague’s office rather than sending an email. Aim for a step count of 10,000 by wearing a pedometer every day to remind you that you’re looking to increase your activity. Look for reasons to get up and stand. Some businesses have instituted that all meetings were to be stand-up meetings, not only for the health benefits, but for an increased level of engagement.

2. Office Goodies. There is always someone in an office who brings in doughnuts, or orders pizza once a week, or otherwise provides treats and snacks like a never-ending candy jar that we absently dip our hands into. While you may be very careful with your calories at every meal, consuming just a couple hundred calories every day adds up fast. Those two little Milky Way bars you eat at your friend’s desk every day may translate into a bigger clothing size by the end of the year.

3. Emotional Eating. This sounds like something usually done at home, in private, like in the closet or something. But with ever-increasing stress and demanding jobs, more and more people turn to food to feel better. And it works, at least for a little while. Got chewed at this morning’s meeting, you deserve that crunchy granola bar or two. And crunchy foods do make us feel better because we can’t exactly turn around and chew out our boss. Not if we want to keep our jobs. And you probably didn’t think to pack carrots and celery sticks to help curb your emotional eating. You may not even realize you’re doing it. In truth, eating makes us feel better. Not only does it nourish our body, it eases the physical symptoms of stress, making us feel better. Which foods make us feel better? The ones with sugar, salt, and fat in them, otherwise known as junk food. Notice what you eat on any given day and why you might be reaching for foods that will make you feel better for an hour or so, but will leave you feeling worse than before.
Photo Credit:
New office in Warsaw
via
Kompania Piwowarska
at Flickr

Top 4 Core-Building Exercises

PlankThe human body has 29 core muscles located in the back, abdomen and pelvis regions.  They help to give a person a stable center of gravity, while helping in controlling movements, supporting whole of the back and giving out a semblance of stability.

These core muscles form the foundation on which the movement of the body is based.  Strong core muscles tend to resist injury and form a protective cushion for the whole spinal column.

However, weak core muscles can cause a person to develop a poor posture, pain all over the body, and make the individual more prone to injuries from everyday activities.

Exercise on a regular basis can make these muscles stronger, but it is necessary to get the posture right before getting on with the exercises.

Good Posture

Good posture not only makes a person look attractive, but it does wonders for the overall skeletal structure.  Chiropractic practice pays a lot of attention to proper posture.  Correct posture will ensure that a person’s muscles, organs along with joints and bones are in their correct, natural positions.

A bad posture can result in a lot of problems for the body, following are examples of a poor posture:

  • Drooping shoulders
  • Head or neck held forward
  • Lower back arching too much
  • Sitting with a wallet in the back pocket
  • Phone receiver being held between neck and shoulder
  • Drooping forward while sitting

These postures must always be avoided.

Bridge

The person should lie on the back with knees bent.  Then the abdominal muscles should be contracted while the person slowly raises the hips off the floor then holding the position for around 10 seconds.

The hips should then be lowered to the floor and the same method repeated again.

Bird Dog

The person should get down on their hands and knees while keeping the head and neck aligned with their back. The core muscles are then contracted; one arm raised meanwhile raising the opposite leg.

Plank

The person should lie on their stomach with the palms facing down.  They should then slowly start to rise off the floor while resting on toes and elbows.  The back should be kept as flat as possible, core muscles in a contracted position and held for at least 12 seconds before lowering themselves to the floor.

Segmental Rotation

In this exercise, the individual is to lie on the back with their knees bent and the feet should be flat on the floor.  While keeping the shoulders flat on the floor, they should let their knees fall slowly towards the left. After returning the legs back to the original starting point, the same action should be repeated.

Image Used under Creative Commons license. Photo Credit: Plank.jpg

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Choose Chiropractic Care for Healthier Living

Activator_II_adjustment_instrumentChiropractic care is a medical system that aims to eliminate the root of a problem rather than just suppressing the symptoms.  Chiropractors manipulate the spinal column along with other parts of the body with the aim of easing pain, promoting the body’s systems to naturally heal it along with prescribing exercise to eliminate postural problems.

This approach introduces a healthier lifestyle for an individual.

Chiropractic Treatment Techniques

Here are numerous chiropractic treatment techniques that are used in treating patients:

Activator

The activator is a device that is used to correct minor misalignments in the spine.  It sends a small impulse that is sufficient enough to move the vertebrae without causing any injury.

Bio-Energetic Synchronization Technique (BEST)

This is a non-forceful technique that is used to remove blocked energy in the body and allows it to heal itself.
Cox Flexion Distraction

This procedure is a safe alternate to back surgery and is designed to relieve lower back pain by altering the spinal column.  However, it is also used to treat disc herniation, stenosis, arm and neck pains as well as many other complications.
Applied Kinesiology

Applied Kinesiology gauges a muscles’ strength or weakness to find an illness.
Thompson Terminal Point

This technique utilizes a special drop table to adjust the full length of the spine.

Sacro-Occipital Technique (SOT)

The SOT technique is designed to reduce and sometimes completely eliminate pain in the head, neck, spinal cord, TMJ as well as improve function of many organs.

 

 

Logan Basic Technique

The Logan technique applies a gentle and sustained pressure at the base of the spine, that corrects the balance of the spinal column and releases tension.
A gentle, sustained pressure is exerted at the base of the spine. Correcting the sacrum corrects the rest of the spine.

Nimmo Technique

Nimmo technique is designed to relieve people of their chronic pain, whether in the muscle system, nervous system or skeletal system.

Orthotics

Orthotics focuses design and construction of external devices that help in modifying the structure of the body, such as uneven leg length, incorrect spinal curvature and tilted pelvis.

Emphasis on Exercise

Chiropractors believe that physical exercise is essential for the well-being of the human body.  This is why they prescribe exercises that are easy to carry out at home.  These exercises aim at reducing or preventing obesity that is a major factor in causing heart diseases, diabetes and many other diseases.

Image used under Creative Commons Licensing: Activator II adjustment instrument.png

DAY FIVE

Welcome to Day 5 of the Purification Program.

Just a friendly reminder: corn is not a vegetable, it is a grain and there are no grains allowed on this program.

Also, remember that although something may be healthy (such as beans and nuts), it may not be allowed during the purification program due to other factors (such as potential food allergens).  So, with this in mind, remember: no beans or nuts of any kind.

How Should I Feel Today?

You should be feeling more energetic today and the cravings should continue decreasing.  Many have expressed that they have not only learned to ‘tolerate’ the shakes, but have even come to enjoy them.  Yes, yes, it’s true!

We mentioned yesterday that your sleep should be improving.  You should find that you are able to fall asleep easier, enjoy more restful sleep, and are able to sleep through the night more often.  The good news is that this should continue throughout the purification program and beyond (as long as you maintain some of your newly forming good habits).

Weight Loss

If you haven’t started exercising yet during this program, now is an excellent time to use some of your returning energy and start.  Remember, exercise is an essential part of losing weight during this program.

Reminders

Don’t wait to get hungry.  Waiting increases cravings, lowers your blood sugar level and can lead to fatigue.  Try to have your SP Complete Shake with your Whey Protein first thing in the morning and keep some approved snack foods around to munch on to keep your blood sugar and energy levels up.

Chiropractor Henderson shares shoulder exercises for beginners.

Body: Here is a simple exercise that you can do at home with no equipment.

It works the areas related to the shoulder such as deltoid – anterior, deltoid – lateral, pec major – clavical head, and coracobrachialis muscles.

The purpose of this exercise is to Increase shoulder strength and muscular endurance. By doing this exercise you can have the benefits of Improved stability, functional strength and injury p

Begin on floor on hands and knees.

Hips should be above knees and shoulders above hands. Attain a straight spine position.

Activate core muscles. While maintaining a straight spine, reach forward until arm is at shoulder level. Slowly return to start position.

Repeat for prescribed repetitions and sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

DAY 12

Welcome to Day 12 of the Purification Program.

Most likely you have enjoyed a day of reintroducing meat back into your diet.  Hopefully you stuck to the amounts recommended and didn’t overdo it.  Remember to pace yourself, as you do not want to spoil 11 days of hard work!

How Should I Feel Today?

You should feel good after the reintroduction of meat into your diet.  Many people find that they have more energy, especially at the gym, after reintroducing protein from food (as opposed to simply adding the whey protein into their shakes).

If you do not feel good, you should ensure you are tracking how you feel and what you are eating in your Daily Intake Journal.  This is a key component of identifying what foods ‘agree’ with you and which ones don’t.  If you find that something you have reintroduced makes you feel less than 100%, experiment with not having that again for a day or so, then reintroduce it and see if the same negative reactions return.  If they do, flag that food as a potential allergen and discuss this with your health care provider.

Weight Loss

Have you not lost weight on the program so far?  Well, don’t give up.  Are your clothes fitting better?  Do you notice that your face is looking healthier?  It is entirely possible that you are losing fat even if you are not losing pounds.  This is actually quite common and you will find that as you continue to eat healthy and exercise the pounds will then begin to come off.

As you are reintroducing meat into your diet, remember that you should not ‘fill up’ on meat.  It is VERY important that you are eating lots of healthy vegetables and limiting your fruit intake.  It is these vegetables (especially cruciferous vegetables) that will help you to become healthier and lose weight.

CRUCIFEROUS VEGETABLES  – click on   http://en.wikipedia.org/wiki/Cruciferous_vegetables    to learn more about what cruciferous vegetables

Reminders

Points to Ponder: Cruciferous vegetables have been shown in numerous studies to dramatically reduce your chance of getting cancer, especially hormonal cancers like breast, prostate and ovarian.  Some studies have even shown a reduction in bladder and lung cancer.

References: (Take a quick look!)

http://www.sciencedaily.com/releases/2005/09/050915003652.htm

http://www.ncbi.nlm.nih.gov/pubmed/17317210

http://cebp.aacrjournals.org/cgi/content/abstract/17/4/938

http://jn.nutrition.org/cgi/content/abstract/138/3/526

http://www.reuters.com/article/healthNews/idUSARM78181220080317

Eating these powerful foods daily can make dramatic changes in the outcome of your life, so make them part of your diet from now on.  Don’t let the good habits you develop during the purification program go to waste.

One patient said, “I had to learn to eat to live and not just live to eat.”  Great advice!  In reality, good foods taste good and after the 21 days you will surprised to find that almost any meal you like can be made in a healthier manner.  The key is learning to use the right oils, right flour and right sugar (i.e. natural, unrefined sugar cane).  Once you start cooking healthier you will feel better and love the way it tastes.

Recipe of the Day

Fish Creole

Ingredients: 

1 tablespoon organic extra virgin olive oil

1/3 cup celery, thinly sliced

1 medium onion, chopped

¼ cup green pepper, chopped

1 garlic clove, minced

1 bay leaf

2 ½ tablespoon fresh parsley or 2 ½ teaspoon dried parsley

¼ teaspoon chopped rosemary

1 28 oz. can fire roasted diced tomatoes with liquid (or regular)

1 ½ pounds fish fillet (tilapia, sole, etc. try to find wild versus farm raised)

2 cups cooked short grain brown rice (once reintroducing whole grains)

Directions:

1.

In a large saucepan, heat oil and lightly sauté the onion, celery, pepper and garlic until soft.

2.

Add parsley, bay leaf, rosemary and tomatoes.

3.

Leave uncovered and simmer for about 25 minutes.

4.

Add the fish fillets, which have been cut into small pieces.

5.

Simmer till cooked through – approximately 10-12 minutes.

6.

Remove the bay leaf and serve alone or with brown rice if directed by physician.

Spinal Disc Herniation – Disc Injuries and Chiropractic Therapy

290644114_fa50ce417a (1)Spine and disc injuries are more common in individuals who lie in the 40 to 60 age bracket. While young individuals who engage in different strenuous work activities (which involve the lifting of heavy loads and operating on machinery for long hours) experience spine, neck and disc injuries which cause great pain. These injuries cause hindrance in the movement of the back and the neck, and are aggravated by continuous involvement in different laborious activities. Spinal disc herniation is a medical condition experienced by individuals because of over-exertion on the back and neck parts of the body. Chiropractors offer different treatment methods to relieve the pain and facilitate movement of the affected individual.

What Is Spinal Disc Herniation?

Spinal disc herniation is a medical condition in which a tear appears on the outer fibrous layer of the vertebra disc, which causes the inner soft nucleus material to bulge and squeeze out from the torn area of the disc.

The tear in the disc is usually attributed to old age in individuals, but may also be caused because of any trauma, straining and lifting injuries, experienced by a young individual, because of different work related and other everyday activities. The nature of the tear in the disc might cause inflammation in the surrounding area, which might put pressure on the nerves, resulting in pain for the individual. The bulging out of the inner pulpous material from the ruptured or torn disc results in a pressure on the spine and disc which causes extreme pain.

Spinal disc herniation is also called a slipped disc condition, though the disc is securely intact in between the vertebra. Individuals suffering from a minor case of spinal disc herniation are able to recover within a few weeks, with suitable rest. But, in cases of extreme damage to the spinal disc, the patient sometimes requires surgical treatment, which does not always provide good results.

Patients with acute spinal disc herniation in the upper, central or lower part of their spinal cord require physical therapy and medications for quick recovery.

Chiropractic Therapy for Spinal Disc Injuries

Chiropractors provide treatment and therapy for the effective recovery of individuals suffering from different forms of spine and disc injuries. They mobilize and manipulate the muscles of the spine and the neck, adjusting the different joints and muscles, to relieve the individual of the excruciating pain experienced because of the different musculoskeletal disorders.

Image used under Creative Commons Licensing: the neck thing. ouch. no really…ouch! by Beth Punches

Types of Diets Recommended by Chiropractors

4846334195_77c3c91886_oChiropractic Care gives great importance to a healthy and balanced diet.  A lot of ailments and diseases can be avoided just by adhering to a proper diet.  A good diet can help a person to lead a long, healthy life, control weight, blood pressure and heart rate.

It is a fact that Americans are overfed, while being undernourished.  Scores of fast food chains have made unhealthy eating habits a part of the American lifestyle.  Such high cholesterol foods coupled with a sedentary lifestyle can lead to obesity.  With obesity come a lot of complications including heart diseases and blood pressure problems.

There is no doubt that a well-balanced diet consists of a lot of fresh fruits and vegetables, a reduction in caffeine intake and saturated fats.

A chiropractor may recommend one of the following diets based on your body’s needs:

High Protein Diet

A high protein diet is recommended for those who aim to build muscles without accumulating too much fat. High protein foods include:

  • Turkey breast
  • Fish
  • Cheese (low fat varieties)
  • Beef (low fat)
  • Tofu
  • Beans
  • Eggs
  • Milk
  • Nuts

Heart-Healthy Diet

A heart healthy diet usually consists of a lot of vegetables and fruits along with large intakes of whole grains.  It may also contain low-fat meats, including fish and poultry. Special emphasis should be given to fish as it is a very healthy source of protein, Omega 3 and little fat.

Following combination of fruits and vegetables are extremely nutritious and a healthy choice for heart-healthy dieters:

  • Pineapples
  • Broccoli
  • Tomatoes
  • Blueberries
  • Watermelon
  • Oranges

Vegetarian Diet

A vegetarian diet can be recommended for those who prefer to lead a meat-free lifestyle, for whatever the reason.  Several types of diets are based on vegetarianism:

Lacto-Vegetarian: These diets include no meat of any kind or eggs.  However they do include dairy products like butter, milk, cheese and yogurt.

Ovo -Vegetarian: This diet contains no red meat, seafood, poultry or even dairy products, however it does include eggs.

Vegan: The strictest of all, excludes all meats, fish, eggs and dairy products.

Flexitarian: As its name implies, this diet is flexible. It mainly consists of vegetables and fruits, with occasional consumption of meat, fish or poultry.

No matter which diet is recommended by a chiropractor or dietician, a balanced lifestyle that includes plenty of activities can go a long way in extending the life of a person.

 

Image Used under Creative Commons license. Photo Credit: Blueberry Maple Quinoa by SweetonVeg

SP PURIFICATION LAUNCH SUCCESS!!!

SP PURFICATION PROGRAM

 

 

WOW!!!

We have 27 people – staff, patients & friends, starting on the SP PURIFICATION PROGRAM on Monday, March 1, 2010.  I want to congratulate all of you for your courage and your desire to change the course of your life.

It’s not too late to start the program with us.  If you purchase your product by Monday, March 1, 2010, our LAUNCH DATE, you can still save 10% and receive free email support.

TIPS:

  • Immediately start drinking more purified water… half your body weight in ounces.  120 lbs.- 2 Smart Bottles / 150 lbs.- 2 1/2 Smart Bottles / 180 lbs. – 3 Smart Bottles  (cases of Smart water available at Costco / New Zealand waster available at Trader Joe’s
  • Start reducing your coffee & stimulant intake.  Think of coffee as medicine as you wean yourself off.  Drink 1/4-1/2 cups 1-2 times per day until no headaches occur
  • Start reducing your soda intake.  You want to be at zero intake by Monday.

You will recieve a welcome email from our office by Saturday and a confirmation email from www.purificationsupport.com as well.  Your first official “daily support email” will arrive at your inbox on Sunday.  They will help you with tips, recipes and inspirational stories to help you along the way

Susie will call you at the time of your INITIAL CONSULTATION.  Make sure you know your appointment time.  You can email Lisa at da@gvwellness.com to confirm the time of your consultation with Susie, our lifestyle coach.