Dr. Moeller's Thoughts on Chirpractic and Health

Sneaking Some Extra Nutrition Into Your Meals

2012-01-26T16:57:00.000-05:00

Need a few ideas for easy, healthy dinners that pack a nutritional punch? Try these. All too often we just "pick something up" because it seems like too much trouble to make anything. If you have the ingredients on hand, you will probably save time-and your waistline-by cooking at home. We have several "go to" meals at my house for long, late days. They can be ready in 20 minutes or less and involve little or no chopping. It is great to use fresh vegetables when you have time, but frozen have nearly the same nutritional value and can cut your prep time considerably.

Pasta With Hot Italian Turkey Sausage

Pasta (whole wheat or rice) prepared al dente

1 jar marinara sauce (no meat or cheese)

1 can petite diced tomatoes

1 cup diced onion and 1 cup diced green peppers (I use bagged frozen)

1 cup frozen chopped spinach

1-2 teaspoon chopped or minced garlic

2 hot Italian turkey sausage, thawed.

Directions:

Add 1 T olive oil to a large, deep pan and add onion, green pepper, garlic and sausage, squeezed from casings. I add some Italian seasoning and dried or fresh basil too. Cook until sausage is done. Add spinach and cook until hot. Add tomatoes and heat for 1-2 minutes then add sauce and simmer for 5-10 minutes (however long it takes to finish the pasta).

Toss sauce with pasta and top with a pinch of parmesan. This takes traditional spaghetti to a whole new nutritional level!

Wild Rice Pilaf

This is an easy dish to throw together while you are home and doing other things. It takes an hour to cook, but you only have to check on it and stir it.

2 cups Wild Rice or wild and whole grain combo– uncooked.

3 cups chopped veggies, including carrot, onion, celery (you can use frozen, pre-chopped– they even make bags with all 3 in them already). A cup or 2 of frozen asparagus makes a really tasty addition too.

2-3 teaspoons chopped or minced garlic

3-4 cups of vegetable broth (organic is best) or chicken broth (no msg)

1 bay leaf

Sea salt and pepper, to taste

Directions:

In 1-2 T olive oil, cook veggies until mostly soft (5 min) with garlic. Add rice, broth, bay leaf and 3 cups water. Simmer for 50-60 minutes, stirring occasionally and adding more water if it is getting dry. It is really hard to overcook this as long as you keep enough water in it so that it doesn’t burn. When it's done, fish out the bay leaves. I cook this on Sunday afternoon and save it for a night when I am in a hurry or take it for an easy meatless lunch.

Recipe Switch Out– Turkey Tacos

Use ground turkey instead of beef with taco seasoning and add chopped green peppers, onion, tomatoes and jalapeño or habanero peppers. Top with salsa, lettuce and guacamole. Use cheese sparingly.

TAKE AWAY TIP: Adding extra veggies to any meal increases the nutritional value, decreases the calories per serving and increases the total volume. It will turn 1 jar of pasta sauce into the volume of 2 or 1 lb of taco meat into enough to feed twice as many people. If you have frozen on hand, it doesn't add more than a few minutes to your cooking time, either.

Stretching– When and How Much?

2012-01-12T12:07:00.000-05:00

Stretching recommendations have changed a lot over the years. The “old school” method was to stretch before exercise. Stretching was optional afterward. Then, it was both before and after (better, but still not right). The best time to stretch is after exercise. Why? When you are “cold”, as in before a workout, your muscles can be strained by too vigorous a stretch. After exercise, your body and muscles are warm and stretching is easier and safer.

So what to do before exercise? A Warm-up. This involves lighter intensity full body movements that allow your body to heat up and get ready for a more intense activity. You should warm up for 5-10 minutes before undertaking a vigorous workout. Afterward, you should cool down for about 5 minutes and then stretch. Stretches should be held for 20 seconds with NO BOUNCING. If you are prone to low back pain, you should stretch your hamstrings on your back using a towel. Seated or standing stretches are more likely to irritate the low back, especially if you aren’t very flexible.

What if you are stretching but not working out? When you are stretching only, you don’t need to “warm-up,” but it is best to make sure that you have at least moved around a bit. It may be convenient to stretch before you get out of bed, but your body is too tight after sleeping for that to be a good time. The best time is after a hot bath or shower. However, it is not necessary to do that first. Make sure that you stretch to the point of feeling a stretch but not pain. Again, no bouncing. This is especially important when you are not warm. You can easily strain a muscle doing that. Non weight bearing stretches are best when you are not “warm.” They are also best for those suffering from low back pain. “Old school” toe touches are not safe for someone who is suffering from low back pain, especially the twisting kind. That is the most common position to herniated a disc.

How many times a day should you stretch when trying to heal an injury or gain flexibility? No less than once and no more than three times is my rule. When you are feeling good, once is probably enough. When you are in a lot of pain, it is tempting to stretch more often, but it can cause irritation if done too much.

If you aren’t sure what stretches to do, ask your chiropractor, trainer or physical therapist. Don’t make up your own. I see this a lot and often find that people are doing some very unhealthy and potentially harmful things.

You don’t have to be a yoga master, but a good stretching routine can benefit every person, pain or no pain.

Chiropractic Care for Arthritis Pain

2011-12-30T12:48:00.000-05:00

Think chiropractic care can't do anything for arthritis pain? Think again. Chiropractic care is one of the best ways to manage chronic arthritis pain and minimize the amount of medicine required to control pain. How does it work? It works naturally by optimizing joint function and maximizing joint flexibility. Chiropractic manipulation helps to restore proper function to joints. The better the body works, the less it hurts.

We will use an example of neck pain caused by arthritis. Arthritis pain will restrict joint mobility. Arthritis pain will further inhibit movement by reflexively decreasing the muscle strength around those joints. Muscles become tight and weak. Over time the range of motion becomes severely limited, when the actual limitation due to arthritis is much less. Moderate to severe limitation of neck movement makes looking up, driving a car, reading and many other activities difficult and painful. This continued pain caused by daily keeps the area inflamed and worsens the restrictions and the arthritis over time.

Chiropractic care can help to increase joint motion, relax tight muscles and re-activate the muscles that have been "turned off" due to pain. Manipulation also helps reduce inflammation in the area. This can not only reduce pain but prevent the arthritis from continuing to worsen. Imagine suddenly being able to look over your shoulder while driving after years of having to turn your whole body! I see it happen all the time.

Even though arthritis creates permanent changes, the pain does not have to be permanent. If you optimize movement and combine that with the right exercise, stretching and a few well chosen supplements, you can live a relatively normal and minimally painful life.

Back Pain: Postural Changes Due to Weight Gain

2011-12-16T15:09:00.001-05:00

Gaining even a modest amount of weight can cause significant changes in your posture. This can make you much more likely to suffer back and neck pain.

Weight gain is most commonly associated with low back pain, but the mid, upper back and neck are also affected by weight gain. The human body has specific areas where it puts excess weight, such as the stomach, hips and thighs. When your body starts stacking extra pounds in one spot, it creates an imbalance and subsequent shift to your center of gravity. If you didn't shift the weight to counterbalance, you would fall on your face! The body shifts to accentuate all curves, the low back, mid back and neck.

In addition to increasing the curves, the shifting of weight changes the areas that are bearing the bulk of your weight. When you have extra on the front, you shift backward, increasing the amount of weight concentrated on the posterior elements of your lumbar spine. These small joints, known as facet joints, are not designed to bear weight. They will become enlarged and arthritic with prolonged excess pressure. It also makes you more likely to herniate a disc. The mid back becomes more rounded, forcing the head forward of the shoulders. This causes a great deal of stress on the muscles of both the upper back and the neck. This can create both back pain and headaches.

When the body is under prolonged stress in the "wrong" areas, it will begin to make changes to attempt to adapt. If your weight changes for a short time, such as for pregnancy, the body will be able to return to normal. With time, more changes are made. Some of these changes can be reversed. If you lose weight, your body will be able to go back to a more ideal posture. However, some of these changes are irreversible. This means that even if you lose weight, the damage will remain.

You may be thinking, "why even try to lose weight once the damage is permanent?" It is always worth trying to reach a more ideal weight. As I said before, some postural changes are reversible. The ones that aren't will be under a lot less stress with less weight to carry. This will result in decreased pain and less progression of the damage over time.

Chiropractic care can treat the pain caused by excessive weight and postural shifting. It can also cut down on the arthritic progression that can result. However, your best bet is weight loss and exercise combined with appropriate chiropractic care. Your chiropractor can help guide your body through the changes that accompany weight loss and make sure that you feel as good as you can through the whole process. This is especially true if the weight loss is rapid, such as that which occurs after gastric bypass. Your body can experience significant pain during this time, as your body's stabilizers cannot adapt as quickly as your body changes. Exercise is essential to aid this process, but you need to make sure you choose the right intensity and program. Again, your chiropractor, primary care physician or physical therapist can aid in this process.

We expect so much from our bodies and often give them very little help in the form of nutrients and exercise. It is always good to take a minute and think about it a little more closely. Be good to yourself. Your body will hold up over time if you treat it right!

Don't Go "All or Nothing" This Holiday Season

2011-12-05T10:57:00.000-05:00

We have entered one of the busiest times of the year for most people. It is full of parties and hurried meals on the go as we rush to get our shopping done, trees up, cards sent and a million other things. It is very easy to simply say "I'll worry about it after the first of the year" when it comes to diet and exercise. Don't do it!

While there is less time and much more temptation this time of year, it is a mistake to stop exercising and eat whatever you want for an entire month. This leads to a national average of 8 lbs of weight gain. That is a lot to saddle yourself with for January. My suggestion, use some restraint and keep it down to 2 or 3 lbs, a much easier amount to take off after the new year. It also keeps you in the habit, which will make it easier to get back in the swing of things once your schedule calms down. Here are a few suggestions:

1. Pack healthy snacks for Christmas shopping to avoid grabbing junk food at the mall. Stay away from the fancy coffee drinks, too. If you need a "pick-me-up" stick to plain coffee or tea with a low fat milk.

2. Plan your week to include at least 3 twenty minute workouts. If you can't get to the gym or do your normal workout, you can shorten your workouts to stay active and burn calories. There are a lot of great 20 minute or even 10 minute workout programs out there. Some of which are even available for Netflix downloads. Don't skip!

3. Eat healthy meals when you are home. If you are going to be "bad" all weekend, try to be "good" all week. Then, you can stockpile calories for the parties and not gain.

4. Get your rest. Sleep deprivation causes you to lose focus and causes your body to gain weight.

You can make it through the holiday season without a large weight gain, and you can do it without dieting the whole time. It is easier than you think. The key is to not completely deprive yourself but also to not eat everything that looks good. Be choosy with your treats. You will thank yourself later!

Pinched Nerve- Some Clarification Please!

2011-11-17T11:02:00.000-05:00

There are certain phrases that are used to describe back and neck conditions that I really wish I could eliminate from the English language. "Pinched Nerve" is one such phrase. Why would I want to eliminate this seemingly common condition? One reason- it isn't really common and it almost never applies to the conditions people call a pinched nerve.

"Pinched nerve" came about innocently enough. It is an easy way to help patients understand what is causing their pain. It is easily visualized, sounds as extreme as the pain is, and offers a glimpse of how it might be cured, all in one simple phrase. It is used to describe sharp, moderate to severe pain in the neck or back that originates from the spine and often radiates outward to the traps, buttocks, arms or legs. Patients visualize simply "freeing" the nerve and feeling better instantly. As with most things in life, it is not that simple.

While it is possible to pinch or compress a nerve, what is most commonly referred to as pinched is actually inflamed. The nerve is not trapped anywhere and, therefore, does not need freeing. To add to the confusion, the condition referred to as "pinched nerve" can be caused by a variety of different things. This means there is no set cure and no way to know exactly how long it will take. To give an example, low back pain often referred to as a "pinched nerve" can actually be a disc injury, bulge or herniation (yes, they are all different), a facet joint inflammation, an arthritis flare-up, a muscle spasm or something else entirely. I have seen "pinched nerves" actually turn out to be kidney stones!

If only it was as simple as one condition with one cure. It is easy to see why a doctor might resort to using the phrase, especially when the treatment is generally the same for all conditions. The issue tends to be the length of time required to heal. A muscle spasm or strain will heal faster than a disc herniation. A facet syndrome may heal in a day or two and never reoccur. However, an arthritis flare may feel better in a week and come back in two. It is important to try to figure out exactly what is causing the pain, not to determine how to treat, but to know how long healing may take, what type of maintenance (if any) might be needed, and whether or not further testing should be ordered right away or only if treatment isn't successful.

Sometimes I feel like a politician answering the question of what is wrong and how long it will take to heal. Too many "non-answers" or at least not concrete answers. However, I feel that it is worth trying to explain, even if it causes confusion or doubt. If a patient does not truly understand what is wrong, they may not follow through with the treatment necessary to make them feel better.

Detox Done! Now What?

2011-10-28T15:09:00.000-04:00

This Tuesday I finished my purification diet. The key now is to make permanent, healthy changes based on what I learned about my diet and my health. After 21 days, I noticed a definite increase in my energy, a drastic decrease in both allergies and morning headaches (which are allergy related), decreased body aches and an increased feeling of "alertness". I also lost 8 pounds. Obviously, I would like to keep these benefits, but I don't necessarily want to remain on the strict diet forever. That means finding a "new normal". The purification program book discusses this topic at length.

Once finished, you need to start adding back foods one at a time to check for reactions. If you don't feel well after eating something, you need to note it and try it again one more time. If it doesn't go well a second time, that would indicate a food sensitivity. This means that you should avoid this food whenever possible. I can tell you that I have my fingers crossed on a whole lot of foods to come! The other key is to maintain the high level of organic fruit and vegetable consumption that the diet requires. This means eating 6 or more servings of fruits and vegetables every day. Also, you need to minimize the amount of food additives and preservatives in your food, i.e. give up the boxed or pre-packaged foods. Lastly, eat good quality meat- no hormones, antibiotics or other additives. This will mean eating a decreased amount of meat, as the better meat is more expensive. However, if you look for sales and buy and freeze it, it isn't too bad.

At this point, I am continuing to drink 1-2 of the smoothies per day. Each smoothie has 1 1/2 servings of fruit and a good base of essential nutrients, so they are worth continuing after the cleanse ends. It is also important to round out your diet with an appropriate combination of supplements. I have chosen to take the following Standard Process supplements: Omega 3 Fish Oil, Catalyn (a multivitamin) and Trace Minerals with B12. I also take D3 and Allerplex (a formulation to help with allergies naturally). I know that it seems like a lot, but there are quite a few things that we just don't get enough of from our food. I would much rather take several supplements a day than several medications. Life throws a lot at us, I am making sure that my body is in the best possible condition to handle the stress, pollution and other things I cannot avoid.

If you have questions, feel free to contact me or visit the Standard Process website. Be healthy. It makes happy easier!

Thoughts from the Middle of a Detox Diet

2011-10-20T16:58:00.001-04:00

About a month ago, I attended a seminar about "diabesity". This term refers to the relationship between obesity and diabetes and the epidemic that is occurring in our country. Part of the seminar was dedicated to a detoxification or cleansing diet. The goal was to remove toxins from the body to help restore health. It can also be used for weight loss, as the toxins are attached to fat in the body. When your body cannot rid itself of something, one main mechanism of defense is to "wall it off" with fat. All sorts of health issues can be improved with a purification diet, such as allergies, cholesterol and blood pressure, fatigue, acne, autoimmune disorders and many more. I decided to try it for several reasons: I don't want to recommend something I have not done; I have had increasingly annoying allergies the past few years; I have had 4 surgeries in the past 16 months and have taken multiple pain killers and antibiotics; I have a strong family history of rheumatoid arthritis and have shown some early signs of the disease; I suffer from mild fatigue.

To start closer to the beginning of the topic, it might help to explain where toxins come from. The short answer would be pretty much everywhere. Toxins are present in non-organic produce, non-organic meat, processed foods, food dyes, cosmetics, fast food, most household cleaners, lawn care products, insecticides, carpet, most laundry detergents, the air due to pollution, and many other places we come in contact with every day. There is NO WAY to avoid them in every day life. Our bodies have systems to deal with the filtering of toxins- our kidneys, liver and lungs, but we take in much more than we can process. Therefore, our bodies are forced to try to adapt by using other processes. One major one is storing the toxins in fat. It gets it out of the "main systems" of the body, minimizing its immediate effect. Over time, all of the adaptive mechanisms of the body start to become overloaded and wear out. This can be felt as increased fatigue, allergies, poor digestion, acne, aches and pains or other symptoms. Eventually, this can lead to increased susceptibility to serious diseases.

The purification program I chose was the one that my supplement company, Standard Process, offers. It is a 21 day program. During that time, you have a supplement regimen and strict dietary rules. For the whole program you drink shakes made of the powder they provide and fruit. These take the place of lunch and dinner. You may have a third, if needed. You are also allowed unlimited organic fruits and vegetables (with a few exceptions, like potatoes and corn). You may also have one serving of rice or lentils per day. On day ten, you do the same, but with one serving of organic lean protein added. On day 22, you get to start adding back foods and gauging your body's reaction to them, as hidden food sensitivities are often discovered this way. They also recommend a regimen of vitamins that should complete the needs of most individuals on a good but not perfect diet.

You might be wondering how it's going. I am currently on day 16, the home stretch, and things are going pretty smoothly. The first week was much harder. The cleanse supplement and the change in diet resulted in headaches, body aches, fatigue and hunger. It takes a bit to get used to the changes. The toxins also make you feel a bit ill as they leave the body. I wanted bread and pasta and coffee and cheese and a whole list of other things. At about day 6, things started to change. I noticed more energy, less allergies and I stopped feeling so hungry all the time. We also discovered several things we could eat that were satisfying and similar to things we ate before. We had some not-so-good recipe attempts in the beginning that left my husband (an unhappy but willing participant) and I wondering if we were going to make it. When your brain is crying for popcorn, it is not fun to eat an orange! We have both had a significant weight loss. I lost 6 pounds in ten days and have lost 9 total. My husband lost 11 pounds in ten days and has lost about 15 total. My goal was not weight loss, but I see it as an unavoidable side effect of the cleanse.

I can honestly say that I am very glad that I chose to do the cleanse. I am also very ready for it to be over! I do want my popcorn back. However, I plan to make some significant changes to my diet based on the things I have learned during the cleanse. I will eat more organic produce. I will definitely eat more organic meat. It really makes you take a look at what you put in your mouth. I though we ate pretty well before, but now I see that our meat was low quality and that we ate entirely too much cheese. We are also very big fans of hot Italian sausage and tend to use that to flavor many of our meals. I always use a small amount, but I never gave much thought to all of the chemicals in it. That will definitely have to change.

Next week, I will post a final summary of the Detox diet and its effects. I will also share some recipes from along the way. I will leave you with my favorite quote from the seminar I attended regarding the cost of buying organic...."You can either pay the farmer or you can pay the doctor." The choice is ours.

Omega-3 Fatty Acids-Why YOU Need Them

2011-09-30T10:59:00.001-04:00

If you are not currently taking an Omega -3 supplement, you probably should start. There are a whole bunch of reasons why, ranging from heart disease risk to pain control. This is one supplement that seriously cannot be overrated.

What is omega-3 fatty acid and what does your body do with it?

Omega-3 fatty acids are essential fatty acids: They are necessary for many processes in the body but the body cannot make them -- you have to get them through food. Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a crucial role in brain function, as well as normal growth and development. Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. They are integral in an enormous amount of bodily functions, therefore, an imbalance or lack of omega-3's can cause a wide variety of symptoms. They include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation to name a few.

Omega-3's also have an interactive role with omega-6 fatty acids in the body. They need to be in a proper ratio for optimal performance. The ratio that works best is 1 to 1. However, most American diets provide a 20-1 omega-6 to omega-3 ratio. NOT good! The 6 to 3 ratio is essential in mediating inflammation in the body. Omega-6 fatty acids trigger inflammation to stimulate healing. Omega-3's calm it down once its purpose has been served. If you do not have enough omega-3's your body can start an inflammatory reaction but it cannot get it stopped. This is a very bad thing for the body. It creates a constant "pro-inflammatory" environment. This leads to greater pain, allergies, auto-immune issues, fibromyalgia flare-ups and many other problems.

So, what can a proper balance do for you? A supplement of omega-3 fatty acids to restore a proper balance can aid in helping with the following issues:

1. Heart disease and risk of heart disease
2. High Cholesterol and high blood pressure
3. Diabetes
4. Rheumatoid Arthritis
5. Lupus
6. Cancer types: Colon, breast and prostate
7. Depression, bipolar disorder, ADHD, cognitive decline
8. Skin disorders
9. Allergies and Asthma
10. Inflammatory Bowel Disease
11. Macular Degeneration
12. Menstrual pain
13. Osteoporosis

Sounds too good to be true, doesn't it? When there is a "building block" missing in the body, a wide variety of systems and processes are interrupted. Over time, this can lead to a wide variety of disease processes. Restoring the body's ability to work properly can reverse or halt these processes. Which problems each person gets will depend on the other balancing factors within each individual body.

How much should you take? It is recommended that you not exceed 3 grams per day. What you need depends on how you eat. Are you a fish eater? If you get more than 2 servings of fish (not fried) per week, I would take 1 or 2 per day. If you eat none, I would take 2-3. If you are on blood thinners, ask your doctor first. This is a good idea if you are on any heart medications, just to make sure none of them are blood thinners.

Plan for a Healthy Winter

2011-09-16T13:04:00.001-04:00

Fall itself is a wonderful season, but there is a sense of dread for many of us. Big, bad winter is on the way. Winter, the time of weight gain and laziness, is when too many of us put on weight that we vow to take off in spring. However, most Americans do not take off all of the winter weight come spring. That contributes to the yearly creep of the scales that plagues so many of us. Now is the time to plan for winter and create a system to help stave off those winter pounds. If you can answer yes to the following questions, you are probably in good shape. If not, it may be time for a little planning.

Do you have a gym membership or method of exercise that you can comfortably do indoors?

It is so easy to exercise when the weather is nice. All you have to do is put on tennis shoes and step outside. Some people still do that in the winter, but most of us like to stay inside when there is snow on the ground. There are many good ways to exercise in cold weather, even without a gym membership. Exercise videos or downloadable workouts from Netflix provide a very inexpensive way to stay fit. It doesn't matter what you choose, as long as you pick something!

Are you able to use restraint when it comes to "comfort foods" and holiday treats?

Cold weather foods are typically more fattening than warm weather ones. However, there are some great cold weather foods that are good for you too. Vegetable soup, or most soups, are a good healthy meal for the winter. Chili is good, too, especially if you use low fat beef or even all or half turkey meat. Make sure to drain or even use a hot water rinse on the beef to take most of the fat out. Chili is so flavorful that you will never miss the fat. Try to limit your sweet intake. Choose one desert that you really want to eat rather than sampling them all. Stay away from the desert area. If you keep looking at it, you will eventually grab something.

Have you maintained your current weight for the past 3 years or lost and kept it off?

If your weight stays steady and you are over 30, chances are you know how to handle yourself. If your weight is going up steadily, even a pound or two, each year, you need to start examining the "little things." Diets can help you get weight off, but only lifestyle changes and management will keep weight off. Sadly, as the years go by, this gets more difficult. Most of us remember the "good old days" when we could eat a whole pizza and never gain an ounce, but eventually our metabolisms stop allowing that kind of behavior. We can deny it and whine about it, but the scale doesn't lie.

Do you have winter pastimes that involve physical activity?

Summer is the time of picnics and cornhole and sports leagues. Winter is the time of watching TV. There are still great ways to have fun in the winter that involve physical activity. Go play at an arcade. Go ice skating. Join a bowling league or indoor sport. Take up mall walking. It doesn't matter what the activity, just choose some things that require movement other than fingers on the remote and beer to the lips!

Don't hibernate! Don't make "spring promises" to yourself! They are as useless as most New Year resolutions. Make a plan. A realistic plan. Winter may not be your favorite season (it sure isn't mine), but it doesn't have to be a time of weight gain and lethargy. Make a plan and have a great winter!

Go Back in Time for Good Health

2011-09-02T11:34:00.000-04:00

Once upon a time, in a land far, far away... people prepared their food from scratch. They ate REAL food, not FAST food. Sadly, it seems like a fairy tale to many people. About a month ago, I was discussing diet with a patient and I told her to buy actual ingredients and food. She said "I don't know what you mean!" Her idea of grocery shopping was heading to the frozen aisle and grabbing pot stickers or a Hungry Man entree. Snacks were string cheese and fruit snacks (which are mostly sugar despite their name).

While there does seem to be a movement for natural food that is locally grown, the majority of people are eating more and more prepackaged, "engineered" food. This is especially true with kids. We have let mass marketing and convenience tell us that children eat chicken nuggets and french fries and maybe a side of apples. This is true in every restaurant and in most homes. Rather than fight to get children to try new things, parents simply feed them the same thing over and over again. Then, we give them a gummy vitamin and think that makes everything OK. We are raising children on chemicals and additives and expecting them to grow into healthy, strong adults. It just doesn't make sense!

We can feed our families good food without spending our lives in the kitchen or spending our entire income on food. It just takes a little planning. We owe it to ourselves and to our children to eat better! There are so many health conditions that are skyrocketing due to poor diet. Type II or non insulin dependent diabetes is probably the most significant one. This disease used to only affect older people, but now it is being found in children, and it is due to obesity and poor diet. Diabetes is a fast track to many other health conditions. Heart disease, stroke, blindness, neuropathy, poor wound healing and so many more problems result poorly controlled diabetes. This is a big deal for someone in their fifties. It is an early death sentence for a child! They will literally be "old" by the time they hit thirty.

When did "I really like it" become the ultimate justification for something? What happened to self control? I am not saying to never eat a cookie. I am saying "don't eat a cookie EVERYDAY". Soda or pop is a huge problem too. You should not be consuming soda on a daily basis. It rots your teeth, it makes you fat and it is full of chemicals. It is time we start using some restraint and some common sense when it comes to food choices. When I was a kid, it was "eat what's on your plate" and "one pop on Sunday". These are not bad things. Lets start filling our plates with vegetables and wholesome food again. Our lives, or at least the quality of them, truly depend on it!

Back to School Backpack Rules

2011-08-19T11:19:00.001-04:00

Backpacks are extremely handy and are a great way to carry books and other necessary school items. However, if over-packed, they can be harmful to children and adults. This is especially important in young children whose spines are rapidly changing as they grow.

Here are a few simple rules to follow with backpacks:

1. Make sure that both shoulder straps are worn and that there is a chest strap, as well. Tighten the straps to fit the child.
2. Make sure that the pack, fully loaded, does not exceed 15% of the child's body weight. A 50 lb. kindergarten student can only safely carry 7.5 lbs total weight.
3. Distribute the weight in the pack so that it is not all in one spot.
4. If the pack is overloaded, put a few items in the child's arms rather than strapping all the weight on the back.
5. Encourage your child to leave non-essential items at school to decrease the load.

Improper loads can lead to significant back and neck pain in children. Help keep your child healthy and happy by protecting their growing body from strain.

Commonly Treated (but not always well known) Chiropractic Conditions

2011-08-04T16:19:00.000-04:00

If you ask someone, even your average chiropractic patient, what chiropractors treat, they will probably answer with "back pain" or "accidents." While this is true, there is so much more that chiropractic can do!

Chiropractic care is effective at treating a wide variety of conditions for one very simple reason: Chiropractic care focuses on restoring proper movement, muscle balance and nerve supply to a joint or joints and the surrounding tissues. This can be applied to any joint in the body. The key is to know how the affected area is supposed to work. With that knowledge, you can heal a wide variety of problems with the same principles.

Commonly Treated Conditions

Low, mid or upper back pain

Neck pain

Headaches

Shoulder pain or Rotator Cuff injuries

TMJ Dysfunction

Carpal Tunnel Syndrome

Ankle sprains

Hip pain

Sciatica

Pregnancy-related pain

Elbow pain

Tendonitis

Plantar Fasciitis

Knee pain

Osteoarthritis pain

Fibromyalgia

Sprain/Strains of most any joint

Chiropractors have a wide variety of techniques at our disposal. We can use manipulation, physical therapy modalities, exercise or stretching, muscle techniques, taping, bracing, orthotics and many other things to help our patients get well. If you thought we were just for back pain, I hope this has been informative and will help open your eyes to all the things we have to offer! Click for more information on Chiropractic in Columbus.

Habits that Hurt or Help Healing

2011-07-22T11:17:00.000-04:00

Over the past 13 years that I have worked as a chiropractor, I have seen a wide variety of patients. However, I have treated the same conditions over and over. You might think that would make it very easy to do my job, maybe even boring. Not true! The reason? No two people have the same body make-up, habits or health profiles, which means that the same condition will heal differently in each person. There are patterns that emerge in the variety. I will list some common factors that positively and adversely affect healing.

The GOOD habits:
1. Exercise. This is the single best indicator that someone will get well quickly. Someone who is fit and exercises regularly will heal considerably faster than someone who does not.
2. Healthy diet. A diet high in fruits, vegetables and lean protein gives the body the building blocks it needs to repair injuries. It also in an "anti-inflammatory" diet.
3. Sleep. The body completes a lot of its repairs while you sleep. Someone who is well rested is in a better position to heal.
4. Relaxation. Stress increases inflammation, muscle tension and the production of pain causing chemicals in the body. Relaxation can greatly aid healing.

The BAD habits:
1. Smoking. Smoking delays healing by as much as 50%! It is actually considered a factor of its own in the risk of low back pain. It delays healing, increases inflammation and affects pain producing chemical production.
2. Weight. Being overweight increases stress on the body and its regulatory systems. This will slow healing from many different directions.
3. Sedentary work. A sitting job will slow healing due to the stress placed on the body in a sitting position and the decrease in muscle blood circulation that results from staying in the same position for extended periods of time each day.
4. Running yourself ragged. Lack of sleep, high stress and lack of relaxation time will prevent the body from healing by the increase of prostaglandins, lack of time for cell repair and many other factors.
5. Improper diet. A diet high in red meat and sugar is a "pro-inflammatory" diet. These foods actually increase inflammation, thereby slowing healing and increasing pain. Denying your body a balanced diet will slow healing by making the necessary vitamins and minerals for proper repair unavailable when they are needed.
6. Poor health, multiple health conditions and medication. Diabetes, hypertension and many other health conditions will slow healing. Diabetes is probably the most well known for slowing healing, but high blood pressure, thyroid problems, poor circulation and many other conditions will slow healing. Medications can interfere, as well.

This may lead you to ask if there are ways to "fake it." There are some things that can help short term. I will address those in two weeks with my next post.

Build It. Don't Brace It!

2011-07-07T16:57:00.000-04:00

I get the "can I get a brace for it?" question periodically from patients. My answer is "absolutely not" about 90% of the time. I will tell you why.

First of all, the braces I am referring to are a lumbar (low back) and thoracic (mid and upper back) supports. I am not referring to braces for scoliosis. Those are completely different. When someone wears a lumbar or thoracic brace to improve posture or protect the low back, they are using something external to do what the muscles in the area need to do. This will cause already lengthened or weakened muscles to weaken further, as they are not being used. This will ultimately make the problem worse, not better.

The only time I will allow bracing or support is when the patient has to perform a job or activity that is beyond their current capabilities. This can help prevent back pain from worsening. For example, if someone is suffering from a serious low back problem and still needs to work in an active job, a brace may help get them through the day. Even then, the brace is used on a temporary basis only.

In today's pop-a-pill, quick-fix world, people always seem to be looking for a short cut. Sometimes, there are no short cuts. If you want your back to feel better and stay better, you have to use and build the muscles that stabilize it. There is no substitute. If you slouch, you need to work your upper back and develop the muscle stamina to pull your shoulders back and keep them there. If you don't, your back pain will continue to come return and your upper back and neck will likely develop osteoarthritis from the constant strain caused by poor body mechanics. A similar scenario is true for the low back. Weak abdominal muscles cause an increased lumbar curve. This shifts weight bearing backward onto the facet joints. These joints are not designed to bear weight all day. Over time, they will thicken and become arthritic.

Your chiropractor can help relieve your back pain while you are working on stabilization. This is a process and it takes time. Adjustments will get your joints moving and give you proper alignment, but you need to work on the muscles that will hold the alignment long term. I know that is one of the major reasons people do not follow through with care. They want to be better immediately and they don't want to have to change anything in their lives to get there. Unfortunately, when poor body mechanics or posture are at the root of the issue, nothing else will give lasting relief. You have to be willing to do the work. You expect your body to work for you. You need to give it the tools to do so!

Summer Sports Injuries

2011-06-23T15:14:00.000-04:00

Summer brings with it a host of outdoor leagues and tournaments, as well as races and other athletic events. This means an increase in injuries. Therefore, it might be a good idea to review some of the "what to do" recommendations for injuries.

1. If there is a loss of consciousness, go to the emergency room. If you are hit in the head with enough force to be knocked out, there is a concussion and you need to be checked out. If you were not hit in the head and you lost consciousness, you also need to go. ALWAYS better safe than sorry with this symptom!

2. For pulls, strains, sprains, bruises, put ice on it. Apply ice for 15 minutes and then wait an hour and do it again. Repeat up to every hour as needed. A good ice rule- the first 48 hours or until the pain dulls out.

3. For basic cuts and scrapes, wash thoroughly with soap and water. You do not need antibacterial soap or peroxide. Any soap and water will do. Apply a clean dressing or bandage and use some antibiotic ointment if available. If it looks like stitches may be necessary, do not wait more than a few hours to decide. After a certain amount of time (around 8 hours), wounds can no longer be stitched without a huge risk of infection.

4. If you do not suspect a major fracture, it is OK to wait and see for the first 24-48 hours. In the case of most finger or toe fractures, there is no harm in waiting to see how it looks in the morning.

5. If you pull a muscle, walk around a bit to try to cool down if possible. Do not try to stretch it out. Do not keep playing through the pain. If you have done damage already, it will only get worse. Once you are significantly cooled down, rest it comfortably. If it is swelling, try to elevate it above the heart level and use ice.

6. If you hurt your back while playing, DO NOT allow a friend or family member (unless they are a licensed professional!) to try to pop it or fix it. You can make a mild injury into a severe injury by doing this. Follow the rules above: try to cool down, then use rest and ice.

7. If after 48 hours, your pain is not getting better, see your chiropractor or primary care physician. The sooner you start treatment on an injury, the better. If you treat during the acute phase, recovery is much easier and faster.

8. When in doubt, try calling the physician on-call from your doctor or chiropractor's office.

Happy sporting! Have a great summer!

Heat Exhaustion and Heat Stroke

2011-06-09T16:31:00.000-04:00

With the crazy June heat wave we have been having, I thought it would be a good idea to review the symptoms of heat exhaustion and heat stroke. These conditions are very serious and symptoms can come on suddenly. Seek medical attention immediately for both conditions. Heat stroke can be fatal.

Heat Exhaustion symptoms:
Dizziness, confusion or anxiety
Fatigue
Headache
Muscle cramps
Excessive sweating, can have cold clammy skin
Slowed heart rate
Fainting
Nausea
Extreme thirst

Heat Stroke symptoms:
Nausea and vomiting
Decreased sweating with hot, flushed, dry skin
Dizziness, vertigo
Confusion and fatigue
Loss of consciousness or convulsions
Rapid heart rate and/or shortness of breath
Decrease urine or blood in the urine or stool
Headache
Raised body temperature (104 or higher)

If you suspect heat exhaustion, move the person to an air-conditioned or cool area and administer fluids. If they do not start to revive after a short period of time, seek medical attention. If you suspect heat stroke, seek medical attention immediately.

Many of us love to move our exercise outside during the summer. Summer sports or practices can also pose a threat. The key is to make sure that you stay hydrated and decrease your intensity on really hot days. Make sure that you watch children carefully, as they may not recognize the signs easily or may ignore them if they are enjoying themselves. When dehydration or exertion is intense, water may not be enough. I often recommend Pedialyte or something similar for people who work outside on extremely hot days. Salt can also be helpful. Sports drinks are good too if they do not contain too much sugar. Excessive sweating depletes your body of more than just water. I do NOT recommend using sports drinks for every day workouts. They have too much sugar and are not necessary.

The best part of summer is all of the fun in the sun. Don't let heat exhaustion or heat stroke ruin your fun!

Maintenance Care: What is It and Do I Need It?

2011-05-25T13:08:00.000-04:00

Maintenance care is care that is designed to prevent problems, not treat them. It is also often referred to as "Wellness Care." I think this is one of the most valuable aspects of chiropractic care and also one of the most misunderstood. When someone says "once you go to a chiropractor, you have to keep going forever," they are misinterpreting the role of maintenance care. Some of this is the fault of the chiropractor who failed to explain maintenance care properly.

There are several instances where I will suggest Wellness Care.

1. Relatively advanced arthritic conditions. These conditions create a state of instability in the body that lead to multiple pain episodes over time. Regular adjustments can prevent most flare-ups.
2. People with hobbies or jobs that create imbalances that have led to multiple pain episodes in the past. If you have had multiple episodes of low back pain and you drive a fork-lift, you would greatly benefit from some preventive care.
3. Athletes who are training at a high intensity. This can help to prevent overuse injuries.
4. Anyone who has noticed that they just FEEL BETTER when they come in regularly.

The answer to my initial question is "No, you do not need maintenance care." However, that does not mean that I don't recommend it. You don't NEED to go to the dentist, but you are much more likely to keep your teeth if you do! Some people benefit greatly from regular care and I will strongly suggest it in those cases. It saves money and a whole lot of pain in the long run. But, as is always the case, it is up to each patient to decided for him or herself.

For more information on Chiropractic, please visit my website.

Causes Can be Great for Fitness and Health

2011-05-11T09:44:00.001-04:00

There are as many runs, walks and fitness events as there are causes to donate money to. While I don't suggest that you do all of them, choosing an event and training for it can be great for your body and your mind. Having a race date and a set length can provide easy goals and motivation to get out there and move. It also gives you a chance to give to a cause that means something to you.

I am walking in the Columbus Susan G. Komen Race for the Cure on May 14th. This cause means the world to me, as I lost my sister to breast cancer last year. I am also BRCA-1 positive, which gave me an 85% chance of getting breast cancer too. I chose to have a prophylactic bilateral mastectomy last year, so breast cancer took its toll on me too, even though I didn't ever have it. Raising money for research to end this disease makes me feel good. It also gives me a reason to ramp up my workouts.

I can't run due to hip and knee arthritis, but I can walk really fast and I am looking forward to finishing with a good speedy walking time! You don't have to be a runner to have fun at these events. My parents are walking too, as are my young nephews. The key is to get out there!

I encourage you to pick a race or event that is a challenge but is not unrealistic. Find a partner to train with and enjoy the good feeling that comes from doing something good for your body and a worthy cause!

For more information on the Race for the Cure in Columbus, visit komencolumbus.org.

Neck Pain Differential Diagnosis

2011-04-28T17:08:00.000-04:00

For whatever reason, my office has been filled with neck pain cases lately. Most of these have been pretty severe, too. Therefore, I thought a basic discussion of neck pain might be a good topic for this article.

Neck pain can arise from several different places within the neck and can bring with it a variety of other symptoms, including arm pain, headache, upper back pain and jaw pain. It can also result in numbness in the arm, hand or head. It can cause dizziness. It can be difficult to sort it all out if you don't understand the reason why the pain can travel so many other places.

The neck is a very complex region. Within its confines, you have the esophagus, trachea, larynx, a major chain of lymph nodes, many muscles and the spine, which houses the nervous system. The nerve supply for everything below it and even some things above it exits at or travels through the neck. In addition to housing so much "stuff", it is also the swivel for the eyes, which means that it has to be able to move a lot for us to see and balance well. The neck also houses one of the 3 major balance regions in the body. The variety of symptoms referred from the neck is more understandable when you look at all of the things housed within.

So, what are the major pain generators or syndromes that a chiropractor deals with on a regular basis?
1. Facet Syndrome.
This is the pain that most commonly starts after sleeping. You wake up and suddenly can't turn your head. The pain is usually moderate to severe and seemingly comes "out of nowhere." This syndrome often has arm or upper back pain associated with it. Tingling and a feeling of numbness may also be present. Weakness or TRUE numbness (where you cannot feel touch to the skin) are not generally present. This pain originates from the posterior joints, or facet joints, in the neck. It begins when something, usually spending too long in an awkward position, triggers inflammation. This area has a lot of nerve supply and therefore can generate a lot of pain. It most commonly occurs in the mid to lower cervical spine, which is also where the nerve supply for the upper back and arm arises. This is why the pain will often follow that path. The inflammation in the area inflames the sleeve of the nerve root, triggering pain along the route of the nerve. This is one of the main conditions referred to as a "PINCHED NERVE."

2. Disc Injury.
The disc is the cartilage between the bones, or vertebrae, in the spine. When a disc becomes damaged, it can cause pain. It can also bulge or herniate and cause direct pressure on nerves or the spinal cord. This condition can look exactly like a facet syndrome or it can involve true numbness or weakness in the muscles or the arm or upper back. A disc injury can be a mild event that heals with no residual pain or it can be a very serious condition that can require surgery in the most extreme cases. It should be noted that VERY few cases require surgery and that most disc injuries can be managed with chiropractic or other forms of conservative care. This is also often called a "PINCHED NERVE."

3. Muscle Strain.
This is common and can result from even minor trauma, like slipping. This pain is generated mostly from the muscles, although the joints can become involved if the muscles restrict the motion too much.

4. Cervicogenic Headache (Tension Headache)
This is a pain that is primarily felt in the head but extends into the upper neck. This is most commonly caused by poor posture or prolonged computer or other sitting work. The headache is most commonly in the back of the head but can spread to other regions. This condition involves the upper neck and the muscles that connect the skull to the neck. These muscles and joints and the nerves that exit in the area have connections in the head and send pain there, making it feel like the head is the pain generator when it truly is the neck that is causing the problem.

All of the above conditions are treatable with chiropractic care. Please click on the word chiropractic in the last sentence for more information on treatment options.

Common Chiropractic Myths

2011-04-18T15:54:00.000-04:00

As a Chiropractor, it can be very frustrating when trying to combine care with other medical fields. There are a lot of misconceptions out there, by both other fields of medicine and by the public. Chiropractic is a field like no other medical specialty, but it is not in direct opposition to ANY other field. I will address some common misconceptions below.

Chiropractors are Indeed Doctors.

Chiropractors are given the title Doctor and we use this term gladly. We went through very vigorous and lengthy training to receive that distinction, and we bear the responsibility that goes with it. Feel free to investigate further our educational background by clicking here.

Chiropractors Do Not Hate Medical Doctors and/or Physical Therapists.

Chiropractic care works very well in conjunction with other forms of medicine. I refer patients back to their primary care physicians on a regular basis for help with certain conditions. Sometimes the combination of medicine and chiropractic far superior to either alone. This is also true with physical therapy. Physical therapy and chiropractic are NOT the same thing and they work very well together. I recommend that my patients get an adjustment once a week while in physical therapy to help keep the proper alignment while strengthening and stretching the injured area in PT.

Chiropractic is Covered by Insurance.

Almost all health insurance plans, as well as Medicare and Medicaid cover chiropractic care to some degree. Furthermore, most plans no longer even require a referral for care.

Chiropractic is Scientifically Proven and Well Researched.

There is a solid scientific basis for the things that chiropractors do and the reasons they work are well understood. Like traditional medicine, there is constant ongoing research to make our profession better.

You Can Have Chiropractic Care if You Have had Surgery on Your Back.

The methods may change after a surgery and there may be a time after surgery when you cannot receive care, but there is no reason why someone who has had back surgery cannot receive the relief that chiropractic care provides.

Your Chiropractor Will Not Have You Keep Coming Forever.

There is no "magical" thing that happens when you receive treatment that makes you have to keep getting treated. This myth has come about because some chiropractors and some chiropractic patients will agree on maintenance plans to optimize health and cut down on recurrences if there is a chronic or recurrent issue such as arthritis. Most patients come in when something is hurting and finish care shortly after their problem is resolved. However, if there is something either in the patient's lifestyle or body that keeps causing problems, it may be cheaper and easier to set up check-ups to keep the pain from getting bad.

I am sure there are many more misconceptions out there, but the ones above are the major ones I hear on a regular basis. The biggest obstacle that faces chiropractors is the lack of understanding of what we do by both the general public and the medical community. Only through education can we work through these barriers and attain true widespread acceptance. Feel free to contact me with questions.

Ideas for "Lightening Up" this Spring

2011-04-04T13:23:00.002-04:00

It's time for the second round of weight loss frenzy for the year. The first comes with New Year's resolutions and the second when bathing suit season is in sight! It strikes fear into the hearts of many, as do sleeveless shirts and shorts. I have noticed the buzz on TV and in conversation again. Sadly, this is just a passing, and somewhat painful, trend for most. The reason why? DIETS DON'T WORK! Period. They are too restrictive, gimmicky and/or require you to make things you don't like or would never want to continue eating. They make you hungry and tired and grumpy. Some even give you headaches and can cause health issues, such as fainting.

The other day I heard someone talking about a 500 calorie a day diet. My first thought? That isn't even close to enough food. The recommended caloric intake for someone who is not dieting is anywhere between 1500 and 2200 calories, depending on size and activity level. At 500 calories, your body is literally going to think it is starving. That will create less than optimal conditions in the body for weight loss, as your body will try to conserve energy to make up for the large deficit in intake/output. It is also going to make the poor dieter feel terrible. I would not recommend less than 1,000 calories a day, and 1,200 would be better. Five hundred calories is a good lunch goal. To put it another way, that is 2 cans of pop a day for you folks who like soda. It's less than 3 Slimfast. It's just not enough! I will quit soapboxing and get to the tips. The realistic tips.

To Slim Down and Get Healthier:

1. Eat a low calorie (1,000-1,200 calories/day) diet that consists of MOSTLY fruits and veggies. You also need to add lean protein. I am a big fan of eggs for this. Use 1 whole egg and 4 whites for an omelette base. You can add veggies, hot sauce or salsa to spice it up. Try a large baked potato with a very small amount of butter, some sea salt and broccoli for lunch. You can even get away with a tiny topper of cheese. Try to choose strong cheeses so that you get more flavor for less fat and calories. Parmesan works good for that.

2. Get some exercise. The biggest reason that you can lose weight on more calories is because you are burning more calories. I think it is ridiculous to diet without exercise. The exercise will make you look and feel better. It will also create muscle that will burn more calories and it will increase your metabolism.

3. Choose warm weather foods. Fresh fruits and veggies, salad, grilled lean meat- they all are great "diet" foods. You can marinate a chicken breast and add very few additional calories with a whole lot of taste. You can eat larger portions of fresh fruits and veggies for the same or fewer calories than a "winter" side like mac and cheese or mashed potatoes.

4. If you don't want to eat it, don't buy it. Buy healthy snacks only. Don't keep chips or sweets in the house. If they are there, you will come up with an excuse to eat them (bad day, good workout, whatever).

5. Avoid drinking your calories. NO fluffy coffee drinks. NO non-diet soda. NO, NO, NO! I would also avoid juice and sports drinks. If you want to lose weight, you need to keep your calories as food. Your body does not register calories that you drink in the form of juice or soda as filling. Therefore, you still feel hungry.

6. Pick an outside hobby- one that involves physical activity. Try gardening, golf, work on your car. It doesn't matter what you choose, just pick something more active than watching TV.

7. Plan ahead. Buy your groceries and plan your meals. It helps to cut up or wash your snacking fruits and veggies so that it is easy to reach for them. It's sad, but I have passed a healthy snack up more than once because I didn't feel like preparing it. If you do it as part of putting the groceries away, it will be ready when you are.

8. Get enough sleep. It is hard to stick to any plan when you are tired. Excuses are easier when you are "out of gas".

It is truly all about setting realistic goals. You cannot get healthy or thin or in-shape in a week or two. You need to choose things that you can stick with! Bring on the warm weather!!!!

For more information, send Dr. Moeller a message.

Part III: Exercise and Pain Relief

2011-03-24T14:58:00.011-04:00

Exercise, exercise, exercise. There is no more important word when it comes to health. This is especially true when you have an injury. Obviously, you need to be careful and modify certain activities, but you need to exercise and move the injured area unless the injury is a fracture or a near full tear. Your chiropractor, doctor or physical therapist will let you know if you are not allowed to move the area. For nearly all injuries, if you want to get from injured to normal, you are going to have to do a bit of exercising! The bonus- you will feel better faster!

One of my favorites sayings when talking to patients is this: "Bodies are meant to move." This applies to injured bodies as well as healthy bodies. An injury will heal faster and BETTER with movement. Swelling will decrease faster and there will be less scar tissue. Muscles and joints get better circulation when they are moved. This allows for the removal of waste products and an influx of nutrients to supply the cells with the necessary materials to repair. When there is an injury to a muscle, tendon or ligament, there are micro-tears in the fibers of the tissue. If there is no movement during the repair process, the fibers do not have proper guidance when aligning to optimize stress on the injured part. This can create a weakened state post-injury, making it likely that the area will be injured again in the future. So, if you want to really heal and get back to 100%, you need to exercise. Immobilizing the injured area may make it feel better for the moment, but you are only hurting yourself in the end. You need to move as near to normal as you can during healing and follow your chiropractor, physical therapist or doctor's instructions regarding exercise and stretching. Don't make up your own program and don't make excuses! You will thank yourself when you are back to normal and pain-free.

Obesity, Exercise and Pain Relief: Part II

2011-03-03T12:21:00.005-05:00

In my last post, I began to cover a very complicated topic that has many angles. This post will address the importance of exercise in back pain prevention during weight loss.

When someone is overweight and starts losing, the body has to go through changes in muscle strength and length to accommodate the new smaller size. Obesity results in increased lumbar and cervical lordotic curves and thoracic kyphotic curve. In other words, the spines normal curves become increased to offset the extra weight that pulls constantly on the spine. Think of it like shifting your hip outward to hold a toddler. You change your posture to offset the increased weight. Over time, when the force is constant, your body changes resting muscle lengths to decrease the amount of energy and muscle work needed just to stand upright.

As you lose weight, your center of gravity will shift again and the curves will want to shift to make the standing energy output optimal again. This creates a state of change. This, unfortunately, can lead to back pain. Exercise can help the muscles to tighten up and to adjust faster to the changes the body is undergoing. This is especially true if balanced weight training and toning is incorporated during that time. Ab and back work are essential, as this will encourage the body to adapt more quickly and "take up the slack" left behind by the lost fat and strain. In addition to that, you will also get the added benefits of faster weight loss and a leaner look as you lose.

It is an aspect you hear little about, but an important thing to look at when you are attempting to lose a significant amount of weight. Making sure that your muscles are adapting as you change will help you to avoid back pain as you work to look and feel better and become a more healthy person.

NOTES: If you are unsure which exercises are right for you as you lose weight, make sure to ask your chiropractor, doctor, trainer or PT.

It is also very helpful to get regular adjustments from your chiropractor during weight loss. This will help your spine to adapt faster and prevent pain and injury.

Obesity, Exercise and Pain Relief: Part I

2011-02-16T12:25:00.005-05:00

Obesity can be a very hard topic to address with patients. It can also be a major obstacle to recovery from back and neck pain. Conversely, pain in the back and neck can keep obese patients from the exercise that they need to lose weight. People think that if they are having pain, they need to get out of pain before starting to work out. Choosing the wrong workout can lead to pain, too. Rapid weight gain or loss can also lead to pain. The issue of weight, exercise and pain goes 'round and 'round. As a chiropractor, it is something that frustrates me on a daily basis. It is a problem that is getting worse with time. It is also one we cannot afford to ignore. It is crippling our health care system and our lives! As there are so many different angles to this issue, I am going to break it down into parts over the next several posts.

I would estimate that about 75% of my daily patients are overweight. I would go beyond that to say that about 90% of my patients are not getting enough exercise. During the past 13 years I have been a chiropractor, I have heard pretty much every excuse in the book as to why my patients aren't getting enough exercise.

Here are a few facts regarding exercise:

1. Your job doesn't count as your workout! I don't care if you are a bicycle courier or work in a warehouse lifting hundreds of pounds every day. Your job is not exercise. You may be able to eliminate certain aspects of your workout if you are a bicycle courier, like cardio, but you would still need to do some stretching and strengthening exercises to prevent muscle imbalance and overuse issues. If you are lifting heavy things all day, then you DEFINITELY need to make sure that you are getting some outside core strengthening and cardio, as well as stretching. The only career that might incorporate all of the necessary exercises would be a personal trainer (if you work out with your clients). However, most of those folks work out outside of work too!

2. There is always SOMETHING you can do to get exercise. If you cannot walk or bike, you could use an arm bike or do air punches. If you cannot use your arms or cannot afford equipment, you can walk. If you don't have money for weights, you can use household items. I guarantee you that I can find something for everyone to do as exercise unless you are in a coma (if you are, someone else will exercise you)!

3. Having pain or arthritis is NOT a reason to skip exercise. It may be a reason to modify your plan, but it is not a reason to stop or put off starting. I repeat, there is always something you can do! The key is always in picking the right activity. Jogging or running is not a good exercise for someone with low back pain or moderate to severe arthritis in the knees, hips, feet or back. However, walking or cycling are great for these conditions. If you have "gone crazy" on your treadmill and given yourself a stress fracture, you can still do ab work, arm exercise and stretching.

4. Exercise will help improve most health conditions, including arthritis, fibromyalgia, back pain, diabetes, high blood pressure and many, many more. You just have to choose your exercise wisely!

If you are unsure what type of exercise is best for you due to health or pain issues, there are many places to look for advice. Your chiropractor is a great person to look to. You may also find a personal trainer who has extra training in modifications for pain and other health conditions. Obviously your primary care physician is a good person to ask, as well.

It is time to stop with all of the excuses and use that energy to burn some calories! Your body and your brain will thank you for it.

Why Does It Take More Than One Visit?

2011-02-02T10:22:00.000-05:00

We chiropractors spend a lot of time answering the question of why you can't adjust something one time and be done with it. And contrary to popular belief, we would if we could! There would be a line around the block at every office if one treatment could eliminate most people's pain. Sadly, things are rarely as simple as "putting it back in place."

The human body is amazingly complex. Everything is connected. That means that there are a lot of things that contribute to movement and/or abnormal movement. A tight muscle or muscles can restrict joint movement. Driving long periods for work can cause things to tighten up over and over again. Arthritis can restrict motion, as can poor posture and improper walking patterns. There are countless reasons why something that is adjusted moves back to the faulty position or remains restricted.

Realistically, you should expect to need to be seen more than once. However, if someone tells you that you need a year of care on your second or third visit, I would be suspicious of that, as well. Treatment should be goal based and there should be a plan laid out that has been discussed and agreed upon. In my office, initial treatment plans will last anywhere from 2 days to 4 weeks. For more serious or chronic issues, a re-exam will be performed at 4 weeks and the treatment plan will be adjusted based on the exam findings.

Things to take away:
*There is no magical adjustment that can cure severe pain in one shot(although sometimes there is great improvement with one visit).
*Treatment should have an estimated end date or re-evaluation date.
*There should be a plan set out for the event that treatment is not successful. This could be imaging or a referral to another facility.

Chiropractic care is safe and effective and has a great success rate when plans are followed through with. You have to stick with it and follow instructions to get well. However, you are entitled to ask questions and should understand the details of your plan.

Back Pain from Winter Causes

2011-01-20T11:17:00.001-05:00

Winter brings with it a whole set of back pain dangers. Snow and ice make everything slippery. Snow shoveling causes injuries, and so do a lot of the fun activities such as sledding and skating. Auto accidents due to slippery roads also play a role in increasing back and neck pain in the winter.

What should you do if you injure yourself? As with anything, that depends on the specific details of the injury. Here is a guide to aid you in your recovery.

* Assess the damage first. Did you fall and hit hard enough to break something or to give yourself a concussion. If so, call your doctor or head to the Urgent Care.

* Put ice on it. If the pain is sharp, there is swelling or bruising or it is a new injury, ice is appropriate for the first 48 hours or until the pain dulls out.

* Give it a day or two. If you haven't worked out in ages and you spend an hour shoveling snow, you can expect a sore back, chest, arms and legs. It's hard work! However, if it still hurts after 2 days and is not improving, it is time to call the chiropractor.

* If you cannot turn your head, call the chiropractor. This specific condition is more common in winter and can be EXTREMELY painful. However, it is also generally very easy to treat. This is especially true if you get to it early. Many people hesitate because they think it will hurt too much to have it treated, but you can generally adjust it with very little pain. Why? because the direction your head needs to turn to treat it is the direction that you can turn comfortably.

Winter can be tricky. but it can also be a lot of fun. Be careful and enjoy it! Spring will be here soon.

Chiropractic Care for Plantar Fasciitis

2011-01-05T16:04:00.010-05:00

There are a lot of reasons why your feet might hurt. One common cause is plantar fasciitis. This occurs when the connective tissue on the bottom of the foot, the plantar fascia, becomes inflamed. This can be a very painful problem and can be episodic or chronic. It is characterized by pain in the bottom of the foot that is worse in the morning or after long periods of rest. It also tends to worsen after long periods of standing or walking.

This condition can be very hard to treat, especially for people who are on their feet all day long. However, with the right combination of treatments, it can usually be cleared up. Therapies used to treat plantar fasciitis include, ultrasound, soft tissue work, manipulation and home stretching and exercise to name a few. For chronic cases, custom-molded orthotics can be essential to relieving pain and keeping it from returning. This is because the plantar fascia is made up of connective tissue. This type of tissue can stretch over time due to too much stress, but it cannot contract back to its original length. It is referred to as "plastic." If you have a pliable piece of plastic, you can bend it back and forth, but if you stretch it, it is permanently deformed. Think of a hospital bracelet. It is flexible, but if you pull really hard on it, it stretches and is never the same. Once the plantar fascia stretches, the only way to maintain good function in the foot and avoid stress on other areas around it is to use outside support. An orthotic can provide this support. This can reduce the pain and inflammation associated with plantar fasciitis and many other conditions of the foot, leg and back.

That said, it is important that the orthotic provide the correct support to the proper areas. This can only be achieved by building the orthotic to each individual foot. Each person has two different feet (I know, a right and a left, but seriously...!). If you want to see this for yourself, ask someone you know to look straight ahead, march for 3 or 4 seconds and then stop. Take a look at their feet. Chances are, one is pointing out more than the other. No one stands exactly the same on both feet. A custom orthotic can provide different levels of support to each foot. You cannot get that with store-bought, general orthotics. When you have a history of foot pain, it is essential to make sure you are standing on a good base.

For more information, email me at DrWente@AllianceChiroCenter.com or visit my website.

Realistic Goals for the New Year

2010-12-30T12:09:00.007-05:00

I hear it every day during the holiday season..."I am starting my diet and exercising every day starting January 1st!". Yep, and for most people that really means I will start on the 3rd or 4th and continue for 1 day to 1 month before going right back to my old ways. Why? Because very few people change their whole life all at once and never go back. My advice is simple. Stop playing the "all or nothing" game.

A realistic plan that includes using sense during the holidays is a good way to start (all holidays, not just Christmas). The holiday season should not be an excuse to eat ALL DAY, everyday. This is true for a couple of really important reasons.

1. If you are like the average American, you will gain 7-10 pounds between Thanksgiving and New Years doing that. That is OVER 40 HOURS of exercise or over 24,500 calories that need to be cut! Statistically, most people don't even stick to their resolutions long enough to undo that damage. Now, if you were to use some sense and only splurge a bit and throw in some short exercise sessions and you might limit it to two pounds. That is less than 12 hours of exercise or 7,000 calories to cut. Combine diet and exercise and two pounds comes off in a week.

2. If you are used to eating every time you see food, how hard is it going to be to suddenly eat less than "normal?" It is hard enough to cut calories from your regular diet. It is much harder to go from excessive eating and constant snacking to trying to get by on 3 small meals a day.

OK, I know it is too late to go back and use sense over the holidays, so we need a realistic plan for getting going in 2011. Here are a few tips to help get you started to better and LASTING fitness and eating habits.

1. PUT DOWN THE COOKIE! (Just kidding, unless you are actually eating a cookie!).

2. Start drinking lots of water. Most holiday food is high in sodium and many of us drink too much alcohol or caffeine during the holidays. This can lead to water retention and dehydration. Dehydration makes you HUNGRY. VERY HUNGRY! Put the water back and save yourself a lot of pain.

3. Do a bit of planning for your meals and shop accordingly. It is easier to make good food choices when those are the ONLY choices in the house! Don't buy a bag of chips and expect not to eat it. You need to plan for snacks and meals and buy ENOUGH food. Don't pretend you aren't going to eat anything. You will end up making a trip to McDonalds or somewhere else for a snack! Almonds or low calorie popcorn or rice cakes can make good snacks to satisfy cravings for chips. If you are a coffee drinker, decaf flavored coffee with or without Stevia or Splenda and some low fat milk can help with a sweet tooth craving. Buy ingredients for specific healthy meals like stir fry (no fried rice and no take out), or fajitas with LOTS of peppers and onions and fresh tomatoes. One chicken breast is plenty to feed 2 people if you use a lot of veggies. Also, try making a bowl of fajita ingredients and skip the tortilla. Add extra veggies to pasta sauce to bulk it up. If you want meat, use one or two hot Italian turkey sausage. You will get a lot of flavor for a few calories.

4. Choose a reasonable exercise starting point. If you haven't worked out in years, do not start with running and do not make your first workout so intense that you cannot move for the next three days. Start with 20-30 minutes on the treadmill or elliptical machine and build. Nothing stalls an exercise plan like excessive post-workout soreness. You want to aim for 4-6 days per week and 30-60 minutes each time. To get there, start with 4-6 days per week, but keep the intensity down and see how you feel before adding more. 20-30 minutes on a bike is a great start! Ultimately, it cannot be where you end if you really want to get healthy, but it is a very good place to begin.

5. Think HEALTH more than weight loss. Aim for 6-8 servings of fruits and vegetables a day (and not the syrupy or cheesy kind). Try to go meatless several meals a week. Allow for some treats too. It is OK to have a cookie now and then, but that CANNOT mean every day. If you are in the habit of having dessert after meals, that is something that needs to go. Meals should not be REWARDED with more food!

There is so much to say on this topic, but this is a good start. Being healthy is a choice, but it is NOT and absolute. You can have the things you crave, but not all the time. There are a lot of yummy substitutes out there.
Exercise is its own reward once you get started. You will have more energy, sleep better, feel less stressed and weigh less. What's not to like? Seriously, it's not that bad...

Have a Happy and Healthy New Year!

Follow Through Makes All the Difference

2010-12-13T10:37:00.000-05:00

I have heard it a million times..."I tried Chiropractic and it didn't work for me." My next question is always, "How many times did you go before you stopped?"

Generally, I will hear an answer of one or two times. While it is true that chiropractic care will not work for every person or every problem, one or two visits is not an adequate treatment for the majority of problems. So, why don't people follow through before declaring it a failure? I think that happens for several reasons:

1. The patient has a high copay and was not planning on having to do more than one or two visits. At that point, they start to worry that they are going to spend a lot of money and get no result.
2. The doctor did not make the treatment plan clear, and therefore the patient was expecting to feel better within a few visits.
3. A friend or family member has told them of the "miracle of chiropractic" and how after just one "crack" they had no more pain. This does happen, and it is great when it does, but most cases do not respond that quickly. This creates a disappointment that can be as damaging as someone telling them it won't work!
4. Outside influences start to create doubt. Sometimes when a patient starts treatment, they get negative feedback from family or friends and they suddenly doubt their choice and stop care.
5. Chiropractors oversell the care and scare patients away. I have heard a lot of patients and a lot of chiropractors talk about extremely lengthy treatment plans proposed on the second visit with a need for payment plans and long term commitments. This is, in my opinion, damaging to chiropractic. When I say lengthy, I mean a year or 6 months planned out right away. There is NO reason that you should need to commit to a year right away! NOW- you SHOULD expect to have about a month planned out if you have a significant problem. If you have an auto accident or herniated disc, you may be in for a few months of care. But I don't blame a patient for running for the door when they show up with a stiff neck and are told they will need care for a year. I would run too!

So how do you decide what to do?
I would recommend asking yourself the following questions.

1. Have I had this problem for a long time? If so, chances are it is going to take a while to fix it.
2. Is there a structural defect or damage involved? Do you have a disc herniation or arthritis? Again, it may take a while to get your problem under control.
3. Did the doctor explain why the care is necessary and what to expect? Were there goals set, such as 50% improvement by 2 weeks? Treatment should be focused on REAL results.
4. What do I hope to gain from treatment? This is not always a simple question. Do you just want to get your pain to a manageable level? If so, you need to let the doctor know that. We are ALWAYS going to recommend the care that will eliminate or stabilize the problem. If you just want to get well enough to get through the week, then that is different. You need to share that information, and you should expect that your pain may return.

The obvious point I am making here is that there needs to be communication between the doctor and the patient and an establishment of realistic goals and expectations. A patient has a right to know WHY care is needed and approximately HOW LONG it is expected to take. However, you cannot fairly say that something doesn't work if you did not follow through with a reasonable plan. If a doctor tells you that something will take 2 weeks to heal and you give it 2 days, the blame does not fall with the doctor! We all wish that there was a magic pill or adjustment that will cure something instantly, but sadly, the body is limited by its own healing mechanisms, and we can only work within those parameters.

Be Well!

Chiropractic Care and Pregnancy

2010-11-05T12:28:00.011-04:00

If someone asked me what the single most underused benefit of chiropractic care is, I would have to say pregnancy pain relief. The main reason for this is that patients and doctors don't know how safe and effective it truly is. Over the years I have heard many people tell me after delivery that they couldn't wait to have their baby so that they could come in and have their back adjusted. I have had many doctors tell their patients (and also my patients) that they should NOT get adjusted while they are pregnant. Clearly, we chiropractors need to better job educating those around us on what we do and how we do it! On the flip side, I do have several OB/Gyn's who send me patients on a regular basis. They understand how beneficial chiropractic can be to the over 60% of pregnant women suffering from back pain and sciatic pain associated with pregnancy.

Let's take this a question at a time.

What will a chiropractor do for a pregnant patient and how does it work?
Pregnancy affects the spine and pelvis a great deal and the effects start almost immediately. This means that pain can be present before the patient is even "showing." Treatment for low back pain, in my office, consists of flexion/distraction (a specialized form of traction), gentle chiropractic manipulation and home stretching. As the joints undergo the stress of pregnancy, chiropractic care can help to relieve reduce muscle fatigue, nerve irritation and joint inflammation that pregnancy can cause. My home programs focus on stretching and also keeping stabilizers (both abdominal and lumbar) active and strong.

Is it safe?
Chiropractic care is very safe during pregnancy. I make a few adjustments to my treatment that allow a pregnant patient to safely receive care throughout the pregnancy. The main modifications focus on limiting or eliminating lumbar rotation with the adjustment and refraining from the use of electrical muscle stimulation since it has not been tested on pregnant women. I also use a table with a "break away" middle, thereby creating an indentation for the baby to sit in. This allows a woman to lie on her stomach for treatment without any pressure on the baby. The adjustments are also a bit more gentle, as the ligaments are more lax during pregnancy.

How does it differ from a non pregnant patient's treatment?
As I stated above, we limit rotation, do not use muscle stimulation and use the break away to create space for the baby. I will most often use a pelvic drop on my pregnant patients. This eliminates rotation, which in very rare cases could be unsafe. If that position is not comfortable, I will use a non-rotational side position. I also may need to use a brace to help stabilize the patient. This is a last resort, as patients tend to hate them!

How long will it take?
As with any patient, the length of time needed to relieve pain will vary. Many women experience complete relief in a few visits. Others may need to be monitored throughout the pregnancy. In MOST cases, treatment will last 3-4 weeks.

More questions? Feel free to email me at DrWente@AllianceChiroCenter.com. You may also want to visit the American Chiropractic Association's website. Here is an article you may find interesting.

Understanding Your Insurance

2010-10-29T10:54:00.006-04:00

INSURANCE! There are times when it can feel like a bad word, but we would all hate it more if we did not have it. Just ask someone who is living without. What I see most often when patients are angry about it is a basic misunderstanding of coverage. It saves you a lot of headaches if you learn a few basics about your policy prior to going to the doctor.

If you can answer the following questions, you are in pretty good shape:
1. Who is my insurance company? (you would be surprised...)
2. What is a deductible and how much is mine?
3. Do I have a copay, co-insurance or both?
4. What is my out of pocket max?
5. Do I need to see an in-network physician?
6. Do I need a referral to see a specialist?
7. Does my employer have a health reimbursement account attached to my policy?

If you do not know the answers to the above questions, you are not alone. However, there is also a good chance that you will get a nasty surprise after going to see the doctor. There is one thing that you need to know ABOVE ALL ELSE about your health insurance. YOU are responsible for knowing your benefits, and neither your doctor or your insurance company is liable for services that you received out of network or that needed a referral or pre-certification. I know, that seems ridiculous when they send you a 50 page book detailing your benefits. How can you possibly know it all? You can't, that is why you need to know the above information and how to get specific information when necessary.

Before we get into gathering the above information, it may be helpful to define a few of the above terms.

Deductible- This is the portion you are required to pay before the insurance starts to pay claims for you. For example, if you have a $500 deductible, you are responsible for the first $500 of your medical bills before the insurance company will pay anything. There are a few possible exceptions to this rule, and you will need to find out if these apply to you. Most preventive visits, such as an annual well visit or physical, will be covered without the deductible being applied. There are also a few plans that cover exams or office visits before the deductible is met. Your copay will still apply to these visits, though. AGAIN- you are responsible for knowing if this applies to your policy.

Copay- A copay is a set amount that you pay for each visit. These may vary by the type of doctor or facility. It is common to have a lower copay for your primary care physician and a higher one for a specialist or the emergency room.

Coinsurance- This is a percentage of the total amount the insurance company covers. It is generally 10-20% of the covered charges.

Out of Pocket Max- This is the maximum amount you will have to pay before the insurance company assumes 100% of the cost. This may or may not include your deductible. For example, if you have a $2,500 out of pocket max and a $500 deductible and a 20% coinsurance, you will need to pay your deductible and then pay 20% of all covered charges until that amount has reached $2,000. At that point, you will no longer need to pay the 20%. Obviously, you hope that you do not have that many medical bills in a year, but for a family of 5 or for someone with a serious illness, it isn't hard to get there.

Health Reimbursement Account (HRA or HSA)- This is a bank account designated to cover health payments only. A lot of employers are using these to lower the cost of insurance for their employees. They will purchase a high deductible plan and then fund an account to help meet the deductible. You will generally get a card to go with the account. This card is then used to pay your medical bills. Other companies will issue the money for you until it runs out. In this case, it is VERY important to know how much they will issue, because if it runs out, it may be 4-6 weeks before you know it, due to the time lag associated with insurance company processing. If you purchase your own insurance or if your employer does not provide the account and you have a high deductible plan, you can set up your own account (an HSA). You may then add money to it, pre-tax, to pay your medical bills.

Confused yet? Hopefully not. The final pieces of the puzzle pertain to networks and referrals. Most insurance companies have a network of providers that they have contacted with that agree to take a set reduction in their fees in exchange for access to that group of patients. You are generally required or at the very least urged to see one of these providers. There are different benefit structures that exist with most companies for in and out of network providers. You need to make sure that you ask the doctor or facility if they are IN NETWORK. I, sadly, hear a lot of stories of how the office said they "took their insurance" and then sent a large bill because they were out of network. The office didn't lie, they filed the insurance. However, they also failed to disclose that your benefits would be better at a different facility. As I stated earlier, YOU are responsible for the bill EVEN IF they failed to tell you that. That is why it is so important to understand your benefits. The same goes for referrals. If you need a referral to see a specialist, it is your responsibility to know it and to get the referral.

So how do you learn what you need to know? It's simple. Call your insurance company and ask them the questions above. Then, write it down and stick it in your wallet or purse with your card. You can also ask the doctor's office to verify your benefits for you. Most will if you ask, but they may not if you don't. When you are having a specific procedure done that you are unsure about, call them again and ask about it.

You may be wondering why your doctor doesn't know your benefits when you tell them who your insurance carrier is. Well, that's because each company sells a large variety of plans. United Healthcare offers hundreds of different benefit structures. There is no way that your doctor can know them all.

Bottom Line: Take a few minutes to ask questions and understand your plan. It will save you from a big headache and a big bill!

Chiropractic Care for Headaches

2010-10-25T15:24:00.000-04:00

Suffer from frequent headaches? Chiropractic care may be able to help. There are many reasons why headaches occur. They can be migraines, tension, trauma induced, sinus, cluster or multiple other types, each having its own causation. Headaches are a very complex topic and are not well understood by a large portion of the population. On health intake sheets at my office, I very often see migraine circled, only to discover that the patient simply thought that denoted a severe headache. While migraines are severe headaches, not all severe headaches are migraines. Getting to the root cause of the headache will help determine if the headache is likely to respond to chiropractic care. But, as with most things in the body, there are no perfect rules and there is a lot of overlap of headache causes. For example, a migraine sufferer may also get a tension headache. If he or she gets enough of those headaches, it can cause a "ramping effect" and trigger a migraine.

As a chiropractor and a tension headache sufferer, I am well aware of the benefit of chiropractic care for tension headaches. I have also had great success with helping migraine sufferers decrease the frequency of their headaches or control headache pain during times when taking their medication is not possible, such as pregnancy. Trauma induced headaches that linger beyond a few days also respond well to chiropractic care. Cluster headaches are more difficult to control with chiropractic, and sinus headaches only respond if you can manage to relieve the sinus pressure, which can sometimes be achieved with chiropractic care.

You may be wondering what chiropractic care for a headache consists of. Generally, I will use 3 or 4 different elements. The chiropractic adjustment is number one. Headaches almost always have a link to the cervical spine, or neck. This link may be direct or indirect. Secondly, I use trigger point therapy to relieve muscle tension. I will also frequently incorporate passive modalities like electrical muscle stimulation or ultrasound. Lastly, home stretching and/or exercises are added to relieve muscle tension and re-establish proper muscle balance.

The amount of time that it will take to get your headaches under control will vary person to person, but if you are going to see a change, it should start within 2 weeks. Many people experience dramatic improvement after just one treatment. BUT, like everything with headaches, it varies. However, it is generally a relatively small time and money investment to see if chiropractic care can help.

The Cost of Not Paying Attention

2010-10-18T13:07:00.003-04:00

The holidays are rapidly approaching and with that comes weight gain for most people. It’s hard not to gain weight with all of the additional parties and goodies that seem to be everywhere you look. However, you can minimize the damage if you pay a bit of attention to what you are taking in. The problem for most people is that they take on an all-or-nothing attitude when it comes to diet. So, naturally, when the holidays come, they stop trying to control their food intake and simply plan to take care of it after the New Year. This is a huge mistake, because after a month of partying, most people are worn out and tired and never take off all of the weight they gained, leading to that yearly creep of weight that so many experience. A pound of fat is equal to 3,500 calories. The average exercise will burn 200-500 calories per hour. So even at 500 per hour, that is 7 hours of exercise! The average person eats 1600-2200 calories per day (or should) so that is a 1 1/2 to 2 days of food! Now, multiply that by the SEVEN pounds that the average American gains each holiday season. Scary.
Now, if you can minimize the gain to 1 or 2 extra pounds, that might seem a little more doable. The key is paying attention to what you are taking in, not denying yourself all of the goodies the holidays have to offer. Here are a few tips:
Avoid standing next to bowls of food. It is way too easy to just reach out and grab another cookie when they are right next to you. Stand a little further away, so that you have to think about it before you grab one.
Think about what you drink. Stay away from the pop. With all of the other things you are taking in, you don’t need the extra 220 calories a can of soda has to add! A light beer has about 100 calories. Think of drinks like deserts, because that is essentially what they are. Hot chocolate, egg nog, punch and many others are full of calories.
Watch your portions. Try to take a little of everything not a lot of everything!
Try to eat healthy when you are at home. If you know you have a bunch of parties coming up, plan low fat, healthy meals for the time when you are at home. Every little bit counts!
Sneak in some exercise, even if it is only 15 minutes. It’s 15 less you’ll have to do after the holidays, AND it makes you think about fitness, which may encourage you to “behave” at the next party. I will try to get on the treadmill for 20 minutes a day during the holidays. It gives me some “me time” and helps keep my energy up while traveling. It also burns 100 or more calories, which is always worth while!
While no one wants to diet through the holidays, using a little restraint can go a long way to minimizing the damage in January.

Winter Exercise Ideas

2010-10-11T11:37:00.001-04:00

A lot of people get their exercise outside in the spring, summer and fall, but then get out of the routine in the winter because it is too cold to go outside. Here are a few things to try during the winter to keep you going.

Buy a Workout Video (or 3)
There are a lot of great exercise DVDs out there. You can choose from just about any type of activity you can imagine. The great thing about an exercise video is that they are designed to use little or no equipment and to be done in relatively small spaces. I recommend a small collection to avoid boredom and to vary your activities. A good collection would include a few levels of cardio, a good upper and lower body toner with an ab section, preferably one that can be split up so that you don't have to work the whole body at once if you don't want to, and a good stretching or yoga video. Most video cost between $10-$20, so they are affordable. If you get a new one every 3 or 4 months, it is much cheaper than a gym membership and you can avoid being bored to death by the same routine.

Invest in a "Mini Gym" for your Home
With just a few pieces of equipment, you can develop your own home workout routine at home. A great start would be a workout mat, an exercise ball, and 2 sets of hand weights, one that you consider light and one that you consider medium. There is not a part of the body you might like to exercise that cannot be worked with that equipment. The best part...you can get it all for less than $100. By using intervals of toning and cardio such as jumping jacks, running or walking in place, you can create a great routine and set it to your favorite music to keep you motivated. Make sure to warm-up with some light full body activity and cool down with the same and finish with static stretching. Never stretch before, rather start with moves like walking in place, arm circles and a few other light intensity moves.

Turn Bad Weather into a Workout
Shoveling snow can be GREAT cardio. Make sure to warm-up and cool-down after and use good form. If you think of it as exercise, it may be more fun than thinking of it as work.

Try a Winter Hike
Hocking Hills and other parks provide wonderful settings for winter hikes. Just make sure that you wear good shoes and layer against the cold.

Look for Open Gyms or Join a League
Like to play a sport? There are always multiple sites for open gym for basketball and volleyball and many other sports available in the winter. Not only will you get a good workout, but it is a great way to get together with friends in the winter.

Don't Forget the Old Standbys
Winter is a good time to take the clothes off the old exercise bike or treadmill! These machines can be a little boring, but there are ways to liven up your workout while using them. Get a good sound track going to start. Pick your favorite music and get moving. If you are on the bike, you can read a book. It's true that this isn't the BEST workout in the world, but it is certainly better than nothing and time flies when you are reading a good book. You can also put the bike or treadmill by your TV and watch your favorite show while you are working out. Another idea, try playing games with yourself on the treadmill. I will set the speed and then turn the incline up 1 degree every minute until I am at the max and then head back down. Two cycles of that and you are done! Intervals are good too. Walk for 5 minutes then run 2 walk 3 for 3-4 cycles and then walk 5 to cool down. It will go fast and give you a good workout.

It may be easier and sound more fun to workout in the sun of summer, spring and fall, but winter is the WORST time to neglect your workouts. We are generally less active in the winter and eat more, so you need to keep a regular workout schedule to avoid winter weight gain. Regular exercise will also boost your immune system and energy levels, which we could all use in the winter time. There is always something you can do, so stop making excuses and get moving!

Healthy Eating With the Help of Your Freezer

2010-09-27T11:32:00.000-04:00

One of the easiest and fastest ways to have home cooked meals, even when you have no time, is to keep meals frozen for easy preparation. Fall is a great time to do that, because you can make your garden vegetables or farmer's market purchases last all winter. The best thing about it, though, is that with a little planning it takes you almost no extra time to get a freezer full of goodies.

Getting good things to eat into your freezer can happen several ways.
1. Have a day at home with a bit of free time? You can easily make chili, vegetable soup or homemade pasta sauce while doing other chores around the house. These types of meals require some prep, but the majority of the cooking time will allow you to do other planned activities such as laundry, dishes, computer work or just relaxing.
2. Make twice as much for dinner. Making something that freezes well (pasta sauce, chicken noodle soup, shredded chicken)? Make twice as much and freeze half. It takes very little time to double a recipe. You will be grateful the next time you want something good to eat and don't feel like cooking!
3. Freeze individual serving portions of ingredients. You don't always have to have something completely done to save time freezing it. For example, green peppers are much cheaper in the summer than the winter. Therefore, I will freeze them for use in stuffed peppers all winter long. It saves prep time too, as you don't have to wash, core and slice them. You just pull them out and use them. You can also save extra zucchini by shredding and freezing it for baking casseroles or zucchini bread. This works well with corn too. Nothing is quite as good as summer corn on the cob. You can buy several dozen and freeze the whole ear or cook and cut it for great tasting corn all winter. It's much healthier than grabbing the bag of french fries in the bottom of the freezer and takes no more time!

I could go on and on, but you get the idea. Instead, I will just share my favorite freezer recipe:

Cabbage Soup
Add together in a large pot:
1 head of cabbage, cut up into bite size pieces
1 lb of hamburger
1 onion, chopped
3 T sugar or Splenda
2-3 T Worcestershire Sauce
6-10 cups water
1-2 bay leaf
salt and pepper to taste
a dash or 2 of cayenne pepper
Cover and cook until the cabbage is soft and the hamburger is cooked
Then add:
1-2 cans of diced tomatoes
1 12 oz can of tomato paste
Cook for an additional 15-20 minutes, remove the bay leaf and serve.

This soup makes A TON and freezes VERY well. Enjoy!

Working to Give Patients What They Want AND What They Need

2010-09-14T11:39:00.012-04:00

Chiropractic care comes in many forms. Most people consider it a form of pain relief, something more natural than pills and less invasive than surgery. Others think of it as a way to keep things working properly, and they schedule appointments or check-ups at regular intervals to prevent problems. Both are good approaches.

Chiropractic care helps to keep the joints of the body moving properly and helps maintain proper alignment. It also helps to keep your muscles working optimally. It also optimizes the flow of information to and from your brain through the spinal cord and nerves.

As a chiropractor, I use a variety of methods to help get patients well and keep them that way. It is more than just "bone cracking." A lot more. The adjustment is the main method that I use. That is a quick push applied to a joint or joints to restore proper motion. An adjustment usually results in a popping sound, which is actually air in the joint, not a bone popping. This treatment is what most people think of when they think of chiropractic care. In addition to that, I use passive care such as muscle stimulation, traction and therapeutic ultrasound. Other treatments used include trigger point therapy, muscle massage, active and passive stretching and active exercise. At times I will use taping, bracing or orthotics to aid in care.

No two people are exactly the same and, therefore, neither are their needs when it comes to getting well. That is why there are so many different tools to use to get them where they want to be. Many people who come to my office just want to get out of pain. I will give them a much different plan than someone who comes to the office with chronic migraines. A patient with severe arthritis will need much different care than an injured teenage athlete. The key to being a good chiropractor is taking the time to find out what each person WANTS from care and then designing a plan to give them that result if at all possible. I hear a lot of people say that they don't like chiropractic because you have to keep going forever. To me, that is a clear case of the doctor not finding out what a patient wants and only trying to give them what they think a patient needs.

If you ask any chiropractor, they can tell you why it is a good idea to get regular chiropractic check-ups. However, I think that it is a mistake to assume that every patient is looking for a lifestyle change or a maintenance plan. Some docs would say that I am not being true to my profession by not recommending a maintenance plan to all of my patients. I prefer to see it as trying to give them what they want so that they will hopefully return if they need care in the future. Many people, after a few episodes of the same pain, will ask how they might prevent future episodes. That is a perfect example of someone who would benefit from a maintenance plan! Bottom line- pushing people into something they do not want or are not ready for will only drive them away. It is much better to take a minute to find out what they are looking for and try to give it to them. After all, health care is a SERVICE profession. That means we should be looking to please our customers, not change every one's way of thinking!

Learning From Experience

2010-08-31T09:08:00.013-04:00

I have had quite a summer, and not a good one! I was tested in March using BRAC analysis and determined to have a BRCA-1 genetic mutation specific to my family. At that time, my sister was battling stage IV breast cancer, a battle she later succumbed to. I was given a 40% chance of ovarian cancer and a 50-85% chance of getting breast cancer! Given my age, the tenacity of my sister's cancer and many other factors, I decided to act quickly. In June I had a robotic hysterectomy at OSU. This procedure had the shortest recovery time and I was only away from work for 2 1/2 weeks. However, I continued to be very limited in certain activities.

Six weeks later and just as I was beginning to feel "normal", I headed into my second surgery. This one was a double mastectomy with immediate reconstruction. This surgery was also performed at OSU, in the James. Amazingly, I was hospitalized less than a day! However, I required help at home for simple things like taking a shower, going to appointments and even making lunch. I was not allowed to lift more than 5 pounds per arm! As a chiropractor, this created a big hole to crawl out of to get back to work. I knew that I would need to work very hard to make it back within the 6 weeks the doctors estimated.

My main goal in the beginning was to remain active. Within a week, I began taking walks. I started very slowly and listened to my body to know when to stop. My first walk lasted about 20 minutes and I went slowly upward from there. After my drains (tubes to allow the escape of fluid placed under the arms) were removed and I was given the OK to reach above my head, I started very gentle stretching of my chest muscles and my abdominals. I began standing using doorways and moved to lying on my back on an exercise ball. After surgery, I had a lot of bruising on my right side and a lot of swelling. I was also very surprised at how sore and tight my abdominal muscles were. I could literally SEE the fibers of the muscles pull up when I straightened up or leaned to the side! It felt as though they would tear if I moved too quickly or went too far. Obviously, this was an instance where I had to go very slowly and listen very closely to my body to avoid injury. I stuck with the gentle stretching and the walking for 2 weeks. Walking was a great way to loosen my chest muscles (arm swing) and to relieve the back pain that results from being hunched forward due to muscle tightness. I felt straighter and looser after each walk.

Once I was given the OK by my surgeon, I started training with light weights and a ball. It is amazing how heavy 5 lbs can feel when you are attempting to bench press with expanders under your chest muscles! It is also a VERY odd sensation that takes some getting used to. I also started by simply supporting my weight on my hands in a push up position. I have yet to manage even a girl push up, but I know I will get there. At 5 weeks post surgery, I feel I have regained my stamina and most of my strength, with the exception of my chest muscles. I will continue working on those for many months to come. As a chiropractor, I use my chest and stomach muscles all day, every day. I will have to modify things for a bit, but I cannot wait to get back to work! I will be returning at just under 6 weeks, and I am very proud to have met my goal.

Here are the main things I feel were instrumental in my recovery:
1. Early return to activity. As soon as you are SAFELY able, you need to get moving. Clearly, this will be a modified and easy activity, but you need to do something.
2. Listen to your body. Pushing too hard will result in a set back. I had one during my recovery. I went to work after 2 weeks to manage paperwork and stayed too long. I could feel the pain in my back and chest, but I felt I needed to finish what I was working on. For the next 2 days, I had trouble getting up without assistance, especially toward the end of the day. Start small and build! If you don't you will have to start over again.
3. When the doctor tells you that you can safely perform an activity, get to it. It is a false line of thinking to try to rest to get back to normal faster. If you do not move your body, it becomes accustomed to that. It is OK for things to be hard or uncomfortable in the beginning. Just start small and see how you feel the next day. Chances are, you will feel fine. It was very hard for me to attempt a bench press activity because it felt so weird with a foreign body (the expander) under the muscle. However, if I waited until it didn't feel weird or uncomfortable, I would NEVER get back to it.
4. Get enough rest. It sounds like I have been telling you not to rest, but that is not the case. After surgery, it takes up to 6 weeks to get your stamina back. That means that you may require a longer night's sleep or a nap. I napped daily for about 2 weeks after my second surgery. Having had 2 so close together, I felt pretty wiped out. I also frequently slept 9-10 hours per night if I didn't nap. Your body needs extra time to rebuild, and a longer night of sleep is an important tool in that process.

My recovery was far from perfect and is not over yet, but I have learned a lot about my body's abilities. I have also learned that pain medicine and muscle relaxers can be an essential part of an early recovery. Don't attempt to "take the pain". This will slow your recovery! When you are able, you need to leave those pills behind, but for the first few weeks, they were an important part of my recovery. After I stopped with the prescription pills, I still took over the counter ibuprofen to help with minor pain and with inflammation. I still have swelling and bruising due to a hematoma (pocket of blood) on one side, and I still occasionally take ibuprofen when needed. Many people fear addiction to pain killers and therefore try to do without. Unless you have a history of trouble in that department, those medicines will help you recover more quickly by keeping you comfortable and allowing you to REST. Getting comfortable to sleep is extremely important, and often this cannot be achieved in the beginning without pain medicine.

There is much to be learned as a health care provider from being the patient for a while. It reminds you how hard it can be and how many questions arise during the recovery period. There is fear with recovery, especially recovery from a major injury or surgery. It is important to know that all people go through it. Ask questions. Follow ALL of the doctors orders, and get back to being you!

Why It Doesn't Always Matter What You Call It

2010-07-12T15:18:00.008-04:00

One of the things that doctors of all varieties will notice is that a patient has an overwhelming need to have a name for their problem, even if the naming of it gets them no closer to feeling better. As a chiropractor, I have struggled a bit with this over the years, and not because I don't know what is causing a particular problem. The problem is that the explanation doesn't always have a nice "official sounding" name to put with the pain. When you tell a patient that a muscle imbalance from left to right is causing uneven forces on the spine and creating inflammation and pain, they may understand you, but they have trouble taking that home and explaining it to their family. This can lead to confusion, distortion of the problem and patient's coming up with their own names for a problem. That is harmless until they try to tell their primary care physician what is wrong and the doctor suddenly thinks the chiropractor is crazy or just has no idea what they are talking about! Conversely, it can be very hard to sort through a patient's story to figure out what may be the truth of the matter when they are discussing past history of a problem.

I propose this...when it comes to many conditions, it makes no difference what you call it, only how you treat it. Labels don't relieve pain! For example, fibromyalgia is a very popular diagnosis right now. I hear a fibromyalgia diagnosis during my health history at least once a week. However, if you ask most fibromyalgia patients what makes them feel better, they will all tell you different things or they will tell you that nothing helps. That means that the diagnosis has not helped them one bit. They still had to try all kinds of things and most of them still don't feel better. The same thing is true with a pinched nerve. People are often told that they have a pinched nerve or ask if a pinched nerve could be causing their pain. Here is the problem with a pinched nerve diagnosis- it doesn't tell you anything about the where or what of the pinching. Most times, it isn't even a true "pinching" of a nerve. It is inflammation of the nerve root sleeve. A true nerve pinch could be a result of a disc herniation, a bone spur, a muscle spasm or, rarely, even a tumor. These are all very different conditions!

Diagnosis is OBVIOUSLY important when treating patients, but there are a lot of cases where your doctor is taking a guess. And I mean ALL of your doctors. The key is to rule out the dangerous stuff (heart attack, stroke, cancer, fracture) and then take your best guess based on the details of the examination and the history. I will give you a medical example. You come to the office with a headache. Your doctor will ask you where it hurts, what triggers it, how long it lasts, what makes it better, etc. Based on your answers, he or she chooses a category that is most likely the cause. He or she will then prescribe therapy based on that information. If the prescribed therapy does nothing to help the headache, then a different therapy will be tried until something is found that is effective. It is THE BEST method for dealing with the headache, but it is still guessing. The same happens with low back pain. There are multiple conditions that will present with very similar appearances. They will also most likely respond to the same treatment. So, I will make my best determination based on the history and examination and will work from there. If the pain goes away, does it matter if it was a facet syndrome or a sacroiliac pain? A mild disc injury will look and act pretty much the same. To complicate the picture, you may have a herniated disc that shows up on MRI, but that may have nothing to do with the current pain you are having. Just because it is there doesn't mean it hurts! A third of the population has a disc herniation and doesn't even know it!

I am not at all saying that doctors should stop diagnosing conditions. I just think that we need to stop focusing on the label so much. A diagnosis can become a crutch. It can become a part of how someone views him or herself. This can do a lot of damage to some people. You see people stop doing all of the things they like because someone told them they have a disc herniation, even if they have no pain. Pain behavior is a real thing and can be more debilitating than the condition that caused it. There are no rules that govern all people based on their health conditions. I have seen horrible spinal or knee arthritis in people who claim to have NO PAIN. And these folks are out there running and playing sports and having fun! Don't let the label change you just by its existence. Most things can be overcome with therapy and exercise. Just a thought...

Quit Babying It!

2010-05-27T15:50:00.009-04:00

To many people, it seems contradictory to exercise something that is injured. This is especially true in the older range of the population. That is mostly because doctors used to recommend rest for injuries and pain of all sorts. Low back pain? Try a week of bed rest! Sounds lovely, but it will not help your back. In fact, it will probably make it worse.

Science has come a long way in the field of musculoskeletal injuries. Data shows that for most injuries, the closer someone can stay to normal activities, the faster they will get better. Obviously, this does not apply to all injuries or activities. If something is fully or significantly torn, such as a ligament, you may need to immobilize it to allow the fibers to heal together again just like you would a broken bone. But for most injuries, the best thing you can do is use it, you just need to use a little common sense too!

There are many reasons why this is true of healing.
1. Movement increases blood flow to all areas of the body and will bring nutrients and materials needed for healing to the injured site at a faster rate if it is moving.
2. Moving an injured area directs proper fiber growth when healing muscles, tendons and ligaments. If something is not moving, the tissue does not know which direction to place the new fibers and when the fibers are not aligned properly, you end up with scar tissue.
3. Decreased motion will lead to deconditioning and can lead to illnesses or blood clots. When you stay in the same position too long, you are more prone to develop blood clots, which can lead to severe problems. You can also get pneumonia. It doesn't take weeks or months for the likelihood of these to increase. It happens in a day or two.
4. Muscle tone lost is muscle tone that has to be rebuilt. If you do not get things back to where they were before the injury, you can be left with a weak spot, allowing the same injury (like an ankle sprain) to occur again and again.

With all of that said, you do need to be careful with an injury. Avoid heavy strain. If you work out, you will have to modify things for a little while. But MODIFY is the key word. Walk or ride a bike instead of running. Switch to little or no weight for your toning. Focus on stretching more than you used to. But don't stop moving! If you aren't sure what is safe, ask your chiropractor, trainer or medical doctor for advice.

What Can Chiropractic Do For You?

2010-05-07T09:50:00.000-04:00

Most people think of back pain when they think of chiropractic care, and it is true that it is one of the major problems that chiropractors treat. However, I thought it might be more interesting to focus on what chiropractic care does for the body.
You have probably seen a list of all of the things that chiropractic care can treat. You may have wondered how one specialty can know so much about so many different things. The answer is simple. Understanding how the body works and applying principles that promote healing can have the same effect on multiple areas.

Chiropractic Care does the following things.

1. Increases blood flow to an area which helps to decrease inflammation, remove waste build-up and supply nutrients to allow rebuilding of damaged tissue.
Improves joint alignment and function. In other words, it makes the joint work the way that it should or as close as possible. If something is working properly, it rarely hurts!

2. Stimulates proper fiber alignment in damaged muscles, preventing scar tissue and speeding recovery.
Increases nerve flow to an area. This can have an effect on everything that the nerve root at that particular spinal level supplies.

3. Gives your immune system a boost. This is a product of the stimulation the adjustment sends to your brain.

4. Nourishes your discs. Unlocking tight or restricted joints will re-establish good blood flow to the disc at that level. Discs are nourished through movement. Restricted movement starves the disc at that level.

5. Causes the release of endorphins. This is temporary, but it results in that immediate good feeling that so many people feel afterward.

Looking at the effects of chiropractic manipulation, it becomes easy to see how it could help so many different conditions. When you add in the electrical muscle stimulation, trigger point therapy and exercise and stretching protocols, you get a program that can benefit every person, without exceptions. Chiropractic is most often used to help with pain or injury, but it is also great at PREVENTING problems, and now you can certainly see why.

Stop and Rethink Your Meal Ideas

2010-03-25T11:56:00.000-04:00

Do you ever stop and give any thought to why people find it so hard to get healthy? It's simple. It is because they have practiced unhealthy habits for most of their lives, which makes any change seem like hard work. How many adults do you know who don't eat vegetables? That is going to make getting healthy pretty difficult! The recommendation for fruits and vegetables is 8 or more servings per day, and as I tell my husband, french fries don't count! Sadly, for most people, cleaning up your diet and getting all of the nutrients that you need will require some serious changes. However, if you give it a little thought, it can be very delicious and not as hard as you might think.

We waste so much of our daily caloric intake on things we don't need, that it seems like you would need to eat too much to get that many servings in. Obviously, we need to rethink our whole food structure. Boxed cereal is not a great breakfast, even with milk on it. Orange juice is OK, but you would be better off eating the orange. At less than $.50 per pound, bananas are a great breakfast food. I am also a big fan of egg dishes prepared with 1 egg and 3-4 whites. You can make omelets with tomatoes, spinach, onions, green peppers or just top the eggs with salsa. That gives you a bigger bang for your buck in the nutrition department and it will keep you full longer. You can buy presliced/diced onions and green peppers and deli ham with one slice of 2% cheese and have a "Denver" omelet in about 5 minutes. If you skip the traditional toast that you would normally eat with eggs, you are OK to have the cheese and meat, and you get the benefit of protein and dairy. The egg recipes also make for a quick and easy dinner on nights when you get home late. While I am on the egg idea- turkey, sliced tomatoes and diced onions with a piece of Swiss is another great choice, as is chopped spinach, garlic, diced onion and feta cheese. You can add a small amount of bagged bacon pieces if you like. SO good!

Now, how about lunch? Sandwich anyone? The main issue I have with sandwiches are that the bread is really a waste of time. Looking for fiber? Eat a salad or some celery. Bread, in reasonable amounts, is not the evil that it is often made out to be, but it is a non essential food. You are going to be a lot better off with soup and a salad or a low fat stir fry.

If you normally eat out for lunch, I can almost guarantee that you will be healthier and thinner if you start packing your lunch. Once again, it helps to think outside of the box with this one. Don't fall into the typical "brown bag lunch" routine or you will get sick of packing within a week. Try intentionally making too much dinner and then taking left-overs. You can even change them up a bit for variety. For example, if you make tacos or fajitas for dinner, use the extra meat for a salad topping the following day. You can rev up your dressing's nutritional content and cut fat by mixing salsa with light ranch. In the winter, try making soup on a Sunday and freezing it in small portions to pull out on those days when you don't have something else to eat. Lunch is easy if you keep the right items around. I am also a big fan of making 2 meals at once. Last night, while I was making pork chops and salad for dinner, I threw together a stir fry for today's lunch. I used tofu and prepackaged stir fry veggies that came with their own sauce. I had both meals ready in less than 30 minutes. Baked potatoes also make a quick and easy lunch starter. Top one with broccoli and cheese and have a side of raw almonds for a very easy and filling lunch.

Afternoon snacks can also help keep you satisfied until dinner time, but they also need to be GOOD snacks. I don't get home until almost 8 pm most nights, so an afternoon snack is essential or I will spoil my dinner with half a bag of chips while I am cooking (no body's perfect!). Raw almonds are a great snack. I get big bags at Sam's Club and use a 1/2 cup container to pack them in. It is amazing how filling a few handfuls of almonds are. I am also a big fan of applesauce as a snack. I will put about 1-1 1/2 cups in a bowl to snack on. You can use a piece of fruit and a string cheese too. Yogurt is also good. Make sure it has nutritional value and is REAL food.

I will save dinner thoughts for a later date. There is just so much that can be said on this topic.
Key points to leave with:
1. Eat real food that you need. Focus on fruits and vegetables first and go from there.
2. Pack your lunch.
3. Stay away from prepackaged foods whenever possible.
4. Plan ahead and use left-overs to your advantage. Cooking doesn't have to take a long time, you just have to put a little thought into it ahead of time!

A Healthy Lifestyle will Save You MONEY

2010-03-24T10:09:00.000-04:00

With all of the debate on health care raging, I would like to address one of the topics that I feel is under emphasized. Americans are taking too many medications. The average patient in my office over the age of 40 is taking at least one but often 3-4 prescriptions. The average person over 60 is generally taking more than 5. The majority of these medications are for cholesterol, hypertension and Type II Diabetes. These are all preventable diseases that are generally caused by living an unhealthy lifestyle.

Don't get me wrong, when these conditions exist, the medication is necessary and it saves lives. However, I think that the focus needs to constantly be on prevention and healthy living. Think how much money could be saved if the prescriptions were cut in half. Even if you have great insurance, premiums reflect the cost of insuring the general population. I truly believe that prescription medication costs are responsible for a large portion of the constantly increasing cost of insurance. Did you know that erectile dysfunction is directly related to high blood pressure and diabetes? We wouldn't need all of those corny commercials if we were a bit healthier. VIVA Healthy Living!

Staying on the topic of healthy lifestyles reducing prescription costs, let's talk about osteoarthritis. Obesity is not the only cause of osteoarthritis. However, there are a greater number of people with hip, knee and spine arthritis that can be directly linked to obesity. Putting too much strain on your joints will lead to arthritis. The easiest way to do that is to be overweight. Not only are your joints overloaded, they are often forced out of proper alignment by the extra weight. An over sized belly forces the low back to be over extended at all times. This pushes the weight from the vertebral bodies backward to the facet joints. Vertebral bodies are large and thick and designed to carry weight. Facet joints are about the size of your finger tip and are NOT designed to carry weight. A few years of that and they start to hypertrophy, or add bone mass. This causes spurring and reduction in the space for the nerves. Hips, knees and feet are all pushed out their proper alignment with excess weight, causing pain, inflammation and eventual permanent change to the joints.

The sad thing is that most people understand that being overweight or eating junk instead of healthy food is harmful. However, it is so easy and so ingrained in our existence, that all you get are excuses as to why each particular person cannot change. Even more tragic is the fact that this is what we are teaching our children! We are creating a generation of obese children or children who with their current habits will undoubtedly become obese adults. It has got to stop for the health of our country and the health of our insurance system. I don't care who is running it, there is no way that it will be affordable if every person is taking 10 medications! There is no doubt that things need to change, and we need to start NOW.