Have a Heart
February 2, 2012
Photo by jcoterhals
February is National Heart Month, so we’re reminding all of our practice members to take care of their hearts. Heart disease is the leading cause of death in the U.S. for both men and women, but it doesn’t have to be. Here are a few tips to help prevent heart disease:
- Manage your blood pressure with chiropractic care. Studies have shown that a chiropractic adjustment can significantly lower high blood pressure, without the use of drugs.
- Get a daily dose of exercise. Exercise helps control your weight, lowers your risk of heart attack and stroke and strengthens your heart. In fact, walking just 30 minutes each day, five days per week cuts your risk of heart disease in half!
- Fill up on phytonutrients. The specific nutrients found in red, blue and purple foods (think berries and grapes) help reduce the risk of heart disease and stroke by inhibiting clot formation.
- Eat a healthy diet. Try out some new recipes and tweak your old favorites to make them lighter by eliminating unhealthy oils or going meat-free one night each week.
If you want to learn more about how we can support your efforts to improve your heart health as part of an overall wellness plan, come to our March 6th 100 Healthy Years Workshop, or call Kristina at 408-979-9999.
Finally – Headache Free!
January 26, 2012
Photo by Debbie C.
Did you know that headaches are one of the top three reasons people seek chiropractic care? According to the American Chiropractic Association, nine out of 10 Americans experience headaches, and anyone who has suffered through chronic headaches can tell you that there’s no such thing as “just” a headache. Headaches can severely impact quality of life, limiting your enjoyment of daily activities and sapping your energy. Painkillers – both prescription and over-the-counter – have unwanted side effects, so patients are often faced with a choice of dealing with the pain or dealing with a drug-induced fog. Drugs can also lead to “rebound” headaches.
Chiropractic care is a natural remedy to help you deal with the root causes of headaches. Many headaches are caused by muscle tension, joint irritation and vascular constriction – all conditions that can be managed by your chiropractor.
Here are a few tips to help you avoid triggering a headache:
- Get up from the computer to stretch every hour, if not more frequently. Sitting in a fixed position stresses your body.
- Make exercise a daily habit to help relieve stress that may contribute to tension headaches.
- See your chiropractor to alleviate subluxation.
- Steer clear of known headache triggers like bright light, strong fragrances and red wine, if you know that they affect you.
- Stay hydrated! Drink at least eight glasses of water each day; more if you are exercising or consume caffeinated beverages or alcohol.
Don’t suffer – let us help! To learn more about how we can help free you from headaches, all Kristina at 408-979-9999.
Join Us for a 10-Day Detox
January 18, 2012
There’s no better way to get a clean start to the New Year than with a gentle 10-day detox. We had tremendous success with this program in November, and we’re gearing up to do it again! You’ll cleanse your body, remove toxins and engage in better eating habits, while shedding extra pounds. This is a healthy, fully supported program that includes:
- A guided meal plan for 10 days, plus dietary suggestions for post-detox meals.
- A complete shopping list.
- Metagenics Ultra Clear Medical Food.
- Metagenics Adva Clear Capsules.
- Group meetings in advance to get all your questions answered.
- Group support and communication throughout the 10-Day Detox.
The next 10-Day Detox session starts on February 3, 2012. The total cost is $195 which includes all supplements and materials. You must attend a pre-detox meeting at Rozenhart Family Chiropractic prior to participation in the program. You do not have to be a practice member to join us, so feel free to invite your family and friends!
We look forward to helping you take this step toward success! Call Kristina at 408-979-9999 to register.
7 Tips to Stay Safe on the Slopes!
January 12, 2012
For many of us, winter means it’s time to pull out the skis and dust off the ice skates. But if we’re not careful, snow sports can often lead to injuries – whether a nagging pulled muscle or a serious tear. I have been a skier myself for three decades and have never had a serious sports injury. Follow a few of my tips for injury prevention and to stay in top form all winter long.
- Stay well hydrated. Dehydration can happen quickly, and we’re often less aware of it during the winter than we are during the summer.
- Wear a helmet. Protecting your head is essential in case of a fall.
- Know when you are tired and don’t push yourself for that last run of the day! Many accidents happen when we’re too tired to maintain control.
- Stay fit year-round. A strong, healthy body will serve you well on the slopes. Cycling is a great low-impact way to cross-train in warmer weather.
- See your chiropractor. Getting adjusted helps your body behave in a more coordinated and balanced way. Fewer falls= less injury.
- Avoid alcohol at lunch! Many people look forward to a quick beer in the ski lodge at lunchtime, but alcohol can contribute to dehydration and lead to accidents on the slopes. Save it for the end of the day instead.
- Take a lesson to improve your skills. It’s never a bad idea to sign up for a lesson to improve your confidence and control. If you are skiing – or skating or snowboarding – using poor form, you could be setting yourself up for injuries down the road.
To find out how Rozenhart Family Chiropractic can help you stay strong and healthy in 2012, call Kristina at 408-979-9999.
New. You. 2012.
January 5, 2012
The start of a new year is a chance to create a fresh start – to reinvent your life. This year we are asking all of our practice members to do a thorough assessment of their lifestyles in order to identify areas where they are lacking in self-care and health care.
We’ll be asking you to identify things that drain and enhance your energy, formulate goals and assess your physical strength and stability. Here are some of the questions we’ll be asking you to ask yourself:
Do I get a good night’s sleep every night and wake up energized?
Am I aware of the diseases in my family history?
Am I motivated by quality-of-life goals rather than crisis management?
Am I able to separate work time from play time?
Do I eat healthy foods and supplement my diet?
This detailed assessment (available for you to pick up in our office) will help you take inventory of the positive – and not-so-positive – lifestyle choices you make every single day. Then we can work together to create a plan to help you reach your lifestyle goals.
To find out how Rozenhart Family Chiropractic can help you be your best self in 2012, call Kristina at 408-979-9999.
A Little Indulgence Goes a Long Way
December 22, 2011
Between office parties, neighborhood open houses and big family dinners, the holiday season can feel like a diet disaster just waiting to happen. It’s tempting to just give up on healthy habits until January rolls around – or to hide out at home where we won’t have to deal with temptation at all! But with just a little bit of discipline it is possible to indulge and enjoy the holiday festivities without going overboard. Here are a few tips to help you stay on track:
- Drink lots of water throughout the day. Staying well-hydrated helps to give you a full feeling before meals.
- Load up on vegetables. Look for appetizers with lots of vegetables and fill your dinner plate with vegetable dishes. Volunteer to bring a vegetable dish so that you’re sure to find something you enjoy.
- For every glass of wine or cocktail you have, alternate with a big glass of water in between.
- Maintain a regular sleep schedule. It may be hard, with late nights the norm at this time of year, but try to get adequate rest as often as you can.
- Go easy on yourself! I practice the 95 percent – 5 percent rule. If I am eating well 95 percent of the time, I allow myself to eat what I choose the other 5 percent of the time. The stress that results from worrying about everything that goes into your mouth is worse than eating the food.
- Stay active. An active lifestyle can make up for a multitude of diet mishaps. Remember to keep up with (or increase) your usual activity level. Exercise is even more important during this busy, stressful time of year.
Don’t forget that regular chiropractic care will keep you feeling your best this holiday season and beyond. To inquire about Lifestyle care at Rozenhart Family Chiropractic, call Kristina at 408-979-9999.
Healthier Holiday Cookies
December 15, 2011
For many of us, the holiday season means time spent in the kitchen, baking goodies to share with our friends and neighbors. While it’s a joy to bake and decorate, the sweet treats can add up – and add inches to our waistlines! This year, try incorporating a few healthier recipes into your cookie repertoire. Here are two that we like from Bastyr University.
Blackstrap Molasses Cookies
Chewy and delicious, these cookies use nutrient-rich blackstrap molasses for flavor and a bit of sweetness. Recipe makes about 2 ½ dozen cookies.
1 1/4 cup all-purpose flour
1 cup whole wheat pastry flour or white whole wheat flour
2 teaspoons ginger
1 teaspoon baking soda
3/4 teaspoon ground cinnamon
1/2 teaspoon ground cloves
dash of salt
3/4 cup coconut oil
1 cup white sugar
1 egg
1 tablespoon water
1/4 cup molasses
2 tablespoons white sugar
2 tablespoons sesame seeds
Instructions:
1. Preheat the oven to 350 degrees. Combine flours, ginger, baking soda, cinnamon, cloves and salt. Set aside.
2. If coconut oil is solid, warm the jar in a warm water bath until liquefied. Combine oil and sugar in a large bowl and mix with whisk or electric mixer. Add in egg, water and blackstrap molasses. Mix together.
3. Gradually stir in the dry ingredients until the dough takes in all the flour. It will be sticky compared to the typical chocolate chip cookie dough, but proceed with delicately rolling out tablespoon sized balls by hand. If it sticks to your hands try chilling the bowl in the fridge for a few minutes.
4. Roll the balls in sugar. Place on ungreased cookie sheet about 2 inches apart. Gently flatten and sprinkle with sesame seeds. Bake at 350 degrees for 8 minutes.
Recipe reprinted from Bastyr Student Nutrition Association.
Chocolate-Covered Coconut Macaroons
These are a tasty alternative for those who are avoiding wheat in their diets but still want to indulge in a holiday treat. You can watch a video on how to make them on Cookus Interruptus. Makes about a dozen cookies.
2 1/2 cups finely shredded unsweetened coconut
1/2 cup honey or brown rice syrup
2 egg whites
1/2 teaspoon almond extract
1/2 teaspoon vanilla extract
4 oz. semisweet or dark chocolate (baking chocolate)
Instructions:
1. Preheat oven to 300 degrees. Line a cookie sheet with parchment paper.
2. Lightly oil a glass measuring cup to measure honey or rice syrup. Place sweetener in a pan over low heat until it begins to loosen. The brown rice syrup will yield a slightly less sweet macaroon. Add coconut and egg white. Heat the mixture over low heat, stirring constantly until it begins to collect (about 2-3 minutes). Remove from heat, stir in extracts. Let mixture rest until cool enough to touch.
3. With moist hands, make small rounded mounds and place them side by side on the cookie sheet (they will not spread). Bake about 20 minutes, or until lightly golden. Allow to cool to room temperature on cookie sheet.
4. Chop up the chocolate into small pieces. Put 3/4 of the chocolate in the top of a double boiler and heat, stirring occasionally, until chocolate is at about 110 degrees F (just barely too hot to touch). Remove from heat. Stir in remaining chocolate. This will temper the chocolate. Pour chocolate over the top of each macaroon. Let chocolate set until firm before serving. This will take about 1 hour at room temperature. Refrigeration will hasten this process.
Recipe reprinted from Cynthia Lair’s cookbook Feeding the Whole Family.
Give Good Health: Holiday Gift Ideas
December 8, 2011
This year, instead of fighting traffic or jostling through the crowds at the mall, get creative with your gift-giving! Choosing gifts that encourage a healthy lifestyle is a wonderful way to show you truly care. And you never know – your gift might just be the one that kicks off a fresh start for someone who has been struggling with their health! Here are a few suggestions for healthy gifts your loved ones are sure to appreciate this year:
- Gym membership – buy a 3-month, 6-month or even a full year pass to the local fitness center.
- Good walking shoes – or a gift certificate to the local athletic shoe store.
- Heart monitor – a great way to keep track of exertion!
- Yoga classes – you can find yoga classes for all fitness levels. Sign yourself up for a class as well, and you can enjoy getting fit together.
- Organic food – try a gift card to an organic grocery store or a 3-month CSA share.
- Cookbooks – inspire healthy eating with new, delicious recipes.
- Massage certificate – everyone can benefit from regular massage. Give one, or a series.
- Chiropractic services – show your loved ones how beneficial chiropractic care is by giving a gift certificate.
Don’t give a gift that will end up sitting on a shelf or be relegated to the back of the closet. The gift of good health is always just the right size!
To inquire about gift certificates for massage or chiropractic care at Rozenhart Family Chiropractic, call Kristina at 408-979-9999.
The Healing Power Within You
December 6, 2011
If you are in pain or suffering from a health problem this holiday season, then the greatest gift you can receive is to discover and release the healing power within you. This healing power is the same vitalistic energy that grew you from one cell at the moment of conception to over 80 quadrillion cells that are perfectly placed, organized and orchestrated in you as an adult.
Chiropractic works with this innate healing power, your Innate Intelligence, to help you recover quickly from injuries and enjoy the quality lifestyle you deserve throughout your life.
How does this happen?
Your nervous system is the master control system of your body and healing energy flows over this network. With over 45 miles of nerves delivering over 3 million messages per second between your brain and every one of your cells, this pathway between your brain and body must be healthy for you to function properly. This pathway must also be clear for you to heal if you have been injured or you are sick.
Unfortunately, this communication pathway can experience interference. Nerve Interference that occurs in the spine is called a vertebral subluxation. Research out of the University of Colorado has shown that the weight of a dime can reduce nerve transmission. “Only five to ten millimeters of pressure can interfere with the nutrition of a nerve, starving it of nutrients,” reports the Journal of Manipulative and Physiological Therapeutics. “Deterioration can occur within two weeks,” according to Dr. Videman’s research out of Finland.
Lifestyle Interference results from poor health habits such as overeating, poor nutrition, excessive drinking, taking prescription or non-prescription drugs, or sitting too much. Environmental Interference can be caused by toxicity from air, food, water, or chemicals, as well as accidents or natural disasters. All three types of interference can cause pressure in your spine and nervous system and affect your health on every level.
Rather than releasing the healing power within them, too many people treat their symptoms with over the counter and prescription drugs while the underlying cause, the interference, remains in their system and accumulates damage for decades. This has short and long term consequences.
The great thing is that as long as you are alive and breathing, and there is life flowing over your nervous system, this healing power stays within you, just waiting for you to get the interference out of the way. When you do, it goes to work and does its job! With consistency, not only can your body heal to the point where you feel better, your health can stabilize and your body can also regenerate.
How many holidays have you or your loved ones spent where you are waiting, hoping and praying for health problems to go away. Rather than receive another superficial gift and continue to suffer, why not ask your family and friends to deliver a gift that releases the healing power within you? Better yet, take responsibility and give that healthy gift to yourself.
Everyone deserves to be healthy and express their full potential from the time they are born through their last breath of life. This includes you. Release the healing power within you and make this holiday season the one you remember for a lifetime.
Reprinted with permission from The Family Practice
Enjoy the Healthiest Holidays Ever
December 6, 2011
If you, your family and friends are healthy, consider it a blessing. The opportunity to gather and enjoy each other’s company without the worry or burden of suffering loved ones contributes greatly to a healthier holiday season.
If you and your loved ones fall into this category, consider taking your health to new levels. When faced with choices between healthy foods and unhealthy foods, choose the healthy ones. Make exercise your first priority by exercising first thing in the morning so that you do not get swept away by holiday activities and miss out on your workout. Schedule your chiropractic adjustments in advance so your nervous system stays healthy and your body is more resistant to stress.
When you are making plans to gather with family and friends, do not just make appointments to gather around food and drink. Gather around going for walks in the woods or hikes in the mountains or on the trails. Gather around fresh air and sunshine. If the sun is not out or the weather is bad in your area, take a fitness class together. If you have young children, this will help them to build healthy habits and values that can last a lifetime. Encourage house guests to pack clothing and shoes for these kinds of activities.
When planning your holiday meals, experiment with healthier recipes. Look for dishes that call for fresh ingredients. Download five or six recipes from your favorite cooking website and have the people you will be gathering with do the same. Talk about them and decide which ones would be fun to experiment with. Mix in a new, fresh, healthy recipe with the other foods that you like to eat and bring balance to your holiday meals, making them less destructive to your body. Each year you can experiment with new recipes. Before you know it, your holiday meals will become both delicious and healthy while helping you get off the weight loss, weight gain rollercoaster ride that has been a plague for so many people. You will leave your holiday table guilt-free and empowered.
Healthy gift giving can change a life. Many people are turning to healthy gift giving as a way to say, “I love you, I care about you, your health is important to me.” Your willingness to invest in the well-being of those that you love can go a long way to inspiring them to choose to invest in it. This action on your part can even act as an intervention to someone who is really in trouble and in denial about their health.
Healthy gifts can include a gym membership, exercise shoes, a heart monitor, a chiropractic examination or a series of chiropractic adjustments. While so many gifts are forgotten within 30 days, healthy gifts can be life changing and may be remembered for a lifetime.
If you or any of your friends or family members are experiencing pain or ill health of any kind this holiday season, this is all the more reason to make healthy choices a priority. By following these guidelines and removing pressure from the spine and nervous system with chiropractic care, this holiday season can become an opportunity to embrace a healing path and a healthier New Year.
Everyone deserves to be healthy and express their full potential from the time they are born through their last breath of life. This includes you and your loved ones. We hope that you enjoy the healthiest, happiest holiday season ever.
Reprinted with permission from The Family Practice
