Photo Credit: stevendamron

With the sudden heat wave over the last couple of days, we thought it would be a good time to reiterate a few important tips:

Drink plenty of water. This one is so important! How much water should you be drinking? Take your body weight in pounds, divide in half and aim for that many ounces per day. Since our bodies are 70% water, not only does it make sense to ingest enough for proper bodily functions but it also keeps soft tissue more pliable and less prone to injury. Want a healthy addition? Add a little bit of lemon!

Avoid caffeine and alcohol. Both caffeine and alcohol dehydrate your body, so it’s best to avoid both – especially when it’s really, really hot outside.

Protect your noggin. Your hat and sunglasses are more than a fashion statement: they protect the top of your head, your face and your eyes from the bright, burning sun. The best sunglasses to use have both UVA and UVB protection, so keep that in mind when selecting a pair! For more information about picking sunglasses with UVA and UVB protection, visit http://bit.ly/aRFLEG.

Wear sunscreen. Not all sunscreens are created equally. The Environmental Working Group rates sunscreens on both protective elements and amount of hazardous chemicals soaking into the skin. Check out their recommendations to find the best fit for you and your family.

Get your exercise. Although it’s hard to get motivated when it’s really hot outside, it’s still important to stay active. Some ideas when the temperature rises: go for a swim, run/walk somewhere shady or go to an air conditioned gym.

• What you put in your body matters. This includes food, supplements and external products (shampoo, lotion, etc). A good rule of thumb is, “keep it balanced and natural.” Try to find food, supplements and external products that are organic and all-natural, and use a wide variety to maintain balance.
• It’s called “diet AND exercise” for a reason. You can have the best diet in the world, but if you don’t exercise regularly you won’t be as healthy as you could be. Diet and exercise go hand-in-hand.
• What you do outside of workouts make a difference. Even if you work out every day, it’s still not good for your body to sit still for large chunks of time. Remember to stand up and stretch every hour.
• Schedule time with friends. Socialization is good for our sanity, and research shows it’s good for our physical health, too. Make sure you fit time with friends into your busy schedule.
• Sleep. Yes, it sounds basic, but most of us don’t get enough sleep at night. At least 7-8 hours is a good goal, although some people need more.

Bonus Tip: Have regular check-ups. Remember to see your chiropractor, dentist and any other health care professional you trust regularly. They will help you stay on track and catch early warning signs of a bigger problem.

What additional tips would you add to this list?

1. We don’t eat enough fruit and veggies that are organic and local (11-13 servings per day).
2. The amount of nutrition in our food is rapidly declining (you would need to eat 53 peaches today to get the same amount of vitamin c that was present in one peach in the 1950s).

Although the nutritional supplements world is confusing for most people, there are a few important things to know:

• Not all supplements are created equally.
• You should still eat organic and local fruit and veggies, even if you take supplements.
• Consistency is important (as with anything, sporadic usage won’t give you the same results that regularity will).

To gauge how effective and complete a supplement is and make sure we provide our clients with solid advice regarding supplements, we use a guide called The Nutrisearch Comparative Guide for Supplementation. This private company has researched and compared over 1500 multivitamins and analyzed them to measure:

• Absorbability
• Completeness
• How well it supports bone health, eye health, cardiovascular health, etc.

Each supplement is rated from 0 stars to 5 stars. We carry the Creating Wellness/Purpose Nutrition brand in our office as it’s one of only 3 brands that carry the 5 star rating.

For more information about supplements call (408) 979-9999.

Photo Credit: Pink Sherbet Photography

If you’re like us, your list of things to do outweighs the hours in the day. Given a hectic schedule, how do you find time to stay healthy, too? I recently read an article on www.SparkPeople.com with 13 tips for Fitting Healthy Habits Into Your Hectic Life. Here are 5 great ways to start:

1. Drink water throughout the day. You don’t hear this nearly enough: water is an all-purpose wonder-substance. It’s great for your skin, your digestive system, and circulatory system, and aids in weight loss and cellulite reduction. If you feel fatigued during the day, it’s often because you aren’t hydrated properly. Drink water throughout the day, sipping from a large bottle or glass. If you have it nearby, it’s easy to remember. If you don’t like the “taste” of water, keep a supply of lemon so that you can add a slice to your water – it cuts any bitterness, adds a bit of vitamin C and makes it taste more festive!
2. Stock up on healthy, portable snacks. When you are grocery shopping, pick up bags of baby carrots, string cheese, nuts, fresh and dried fruit, single serving packs of applesauce, yogurt, wholegrain crackers, peanut butter, turkey jerky, etc. Having healthy portable snacks around will help you avoid bad vending-machine, convenience store and fast-food options.
3. Take the time to plan healthy meals for the week. Spend 15 minutes or so to map out your meals. Keep it simple. Then, when you shop for groceries, make your purchases based on the meals you will make during the week. This will help you avoid relying on less healthy take-out or fast food choices.
4. Take a walk break during the day. Even 20 minutes can make a difference in your energy level, plus it gives you time to clear your head. If you walk with a friend or colleague, it also gives you time to socialize.
5. Get enough sleep. Even if you gain more time in your day by cutting back on sleep, you will be less effective throughout the day, as your energy level and cognitive functioning will be reduced. Insufficient sleep also makes you more susceptible to illness. By getting enough sleep, you become more efficient during the time you are awake.

Read all 13 tips at http://bit.ly/aPLURs.

According to the American Academy of Physicians, there is a severe shortage of primary care medical doctors. This shortage is expected to reach 40,000 within the next ten years and climb to 124,400 by 2025 according to The Associate of American Medical Colleges. There are multiple reasons for this shortage, including a shift in consumer demand towards drug free primary health care, the type of care provided by doctors of chiropractic.

Over the past 30 years, chiropractors have gradually become the primary health care provider for millions of individuals and families. Thinking about Edison’s words of wisdom, chiropractors appear to be right on target.

To begin with, chiropractors definitely care for the human frame. The alignment of the spine is critical to good health because of its intimate relationship with the nervous system. Basic anatomy teaches that the nervous system controls and coordinates the function of every cell, tissue and organ of the body. This vital and delicate system is protected by the spine and requires proper alignment to function normally. Good alignment and spinal function make it possible for healthy communication from the brain to the body as well as the body to the brain. Keeping this pathway clear and strong, which is one primary goal of a chiropractor, is essential for good health.

People of all ages are realizing the importance of staying well, and the role that a healthy frame plays in accomplishing this. Many doctors of chiropractic also provide nutrition, fitness and drug free health education to their patients and community as a way to be proactive and make a healthy lifestyle a priority. With the recent problems at the FDA, highly publicized drug side effects, and growing mistrust in our country’s drug culture, people are trusting their bodies more and making choices which include chiropractic care.

Regardless of age, it is never too late to care for your frame, eat healthy, exercise and minimize or eliminate drugs from your life. Learn more by calling our office at (408) 979-9999.

1. Stay focused while driving. There has been an increase in accidents and deaths from distracted driving. Driving while texting or on the phone is like driving under the influence. Be smart, don’t text or talk while driving.
2. Always wear a helmet when biking, rollerblading, skateboarding, skiing or snowboarding. You need to protect your most important organ and, although they may not be very stylish, neither is a traumatic brain injury.
3. Stay well hydrated during the day. How much? Take your body weight in pounds, divide in half and aim for that many ounces per day. Since our bodies are 70% water, not only does it make sense to ingest enough for proper bodily functions but it also keeps soft tissue more pliable and less prone to injury.
4. Incorporate stretching into your daily routine. This is easily accomplished in the shower where there is a warm moist environment. This can help alleviate stress and bring your body into a more restful state.
5. Practice good posture whether you are sitting, exercising, gardening, lifting something heavy, or just walking! In general, focus on tilting pelvis forward, pulling in your bellybutton to your spine, shoulders down and back and neck elongated.

Remember to stay safe, and happy June!

Want a few suggestions on foods to integrate into your diet?

1. Almonds - These energy-rich snacks lower bad cholesterol, bolster testosterone levels and muscle growth, help defend against sun damage and work to keep your arteries free of dangerous free radicals.
2. Flaxseeds - Rich in protein and fiber, these little seeds offer a payload of omega-3 fatty acids, which erase spots and iron out fine lines in the skin. Try sprinkling ground flaxseed on oatmeal, yogurt, and salads.
3. Dried plums – Also known as prunes, these dark shrivelers are rich in copper and boron, both of which can help prevent osteoporosis.
4. Walnuts - Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees.
5. Apples - An apple a day reduces swelling of all kinds, thanks to quercetin, a flavonoid also found in the skin of red onions. Quercetin reduces the risk of allergies, heart attack, Alzheimer’s, Parkinson’s, and prostate and lung cancers.

Read more about these foods and the other 10 in the full article at http://bit.ly/cekc68.

A few minutes into the movie I was touched by the thought of Robert Downey Jr.’s incredible acting gift. It struck me that he would have been the next on the list of celebrities dying from drug addiction. It is so awesome to watch someone working in their gifts and having moved past a surely trying time in his life.

Toward the end of the movie there is a party scene where DJ AM is spinning records. If you don’t know him , he was Adam Goldstein who had 11 years of sobriety from drug addiction under his belt when he survived a small plane crash.  Because of that event he was prescribed prescription drugs to cope with post traumatic stress the accident caused. He was resistant according to family because he knew what could possibly happen- a relapse.

How could his outcome have been different?

DJ AM died in August of last year from an accidental overdose of a mix of prescription medication including Oxycodone, Vicodin, Ativan, Klonopin, Xanax, Benadryl and Levamisole  and cocaine.

It was sad to watch two amazingly talented young people with such different outcomes.

What do you think the difference was?  How can we begin changing our culture’s mindset that the answers to our pain come in a pill, powder or potion?

The doctor in the white coat also mentions that their supplement is pharmaceutical grade and molecularly distilled. High quality Omega 3 supplements that you buy from your health care provider are also. I know for sure that drug store brands and large grocery store brands you do need to check for both of these criteria.

What I did appreciate is that there was not a long laundry list of side effects as there normally is with medications! ( i.e. do not take if you are male, female, overweight, underweight or you may experience dizziness, headache, runny nose, sneezing or death….)

Let’s be clear- Omega 3 supplementation is excellent for optimal function of many systems in the body- I am sure that I don’t want big pharma having their hands in my supplement and calling it a new drug!

Stress levels are at an all time high. With the lingering downturn in the economy, stress is challenging our resiliency and impacting our quality of life like never before. Stress Less America was created to give you access to free stress relieving information, products and services to help you positively deal with stress.

Here are 10 easy de-stressing tips that can go a long way:

1. Go for a walk or head to the gym.
2. Drink plenty of water and eat small, nutritious snacks.
3. Be grateful. Thank someone instead of getting annoyed.
4. Laugh.
5. Become a child again: draw, paint, dance, read or pull out the Play-Doh.
6. Go outside. Even 5 minutes of fresh air can help.
7. Avoid stimulants and sugar.
8. Reward yourself. A relaxing bath or 30 min with a good book can do wonders.
9. Breathe slowly and deeply.
10. Get more sleep.

Visit www.stresslessamerica.com for even more de-stressing ideas.