PhotoCredit: LuLuLemon Athletica

These days yoga is all the rage, but before jumping on the bandwagon and purchasing a mat and yoga pants, what exactly is it? No need to worry, all your questions of who, what, why, when and where will be answered here.

Simply put, the art of yoga is a Hindu discipline that throughout history became a form of exercise. The practice of yoga dates back over 5,000 years with no true known date of conception. The purpose of yoga is to teach physical, spiritual and mental cohesiveness and tranquility through meditative practice and mental discipline.

The concept of Yoga is thought to have originated in ancientIndiaand has been passed down from teacher to student for generations. In fact, the term “yoga” translates directly into the Sanskrit word “yoke” and literally means to “join, unite or attach.” It is appropriately named because yoga practice is meant to bring the body and the mind together through the core principals of individual schools and methods.

There are hundreds and maybe even thousands of schools of yoga discipline originating in every corner in the world but there are two concepts that have been popularly adopted by western culture and will be easily accessible in westernized and commercialized forms.

Hatha Yoga: This is the use of specialized breathing techniques paired with physical movements. This is what most people inAmerica associate with Yoga practice and is the format commonly found in group fitness classes at your gym.

Raja Yoga: This is also a common form of exercise and breathing practice with meditation and study, producing a well-rounded individual. It is very likely that Raja Yoga, or “royal road” yoga as some call it, will be the discipline used in specialty yoga courses or specific yoga centers.

Historically speaking, yoga was built on the principals of exercise, breathing and meditation, and westernized and popular versions of Yoga in theUnited Statesstill stay true to these principals when teaching the art to new students. The art of Yoga has been proven to be beneficial is improving total body health and promotes mental wellness but that is barely skimming the surface. Check back because next week we will reveal the multitude of benefits that come with the practice of yoga – everything from fighting cancer to detoxification and more! Until then, Namaste.

Last week as part of women’s wellness month in May, we talked about the disease that is affecting millions of Americans; osteoporosis. (Read part one here) We discussed the causes and likelihood of being diagnosed with this bone disease, but what can you do about it? Here are tips and tricks for preventing the disease that so commonly affects women.

What Can a Woman do to Prevent Osteoporosis?

Just because this condition is common in women does not mean that we shouldn’t combat it in the healthiest way possible. Here are 3 simple tips that can help keep our bones dense:

*Exercise- It has been recommended that adults need at least 30 minutes of activity every day to maintain a healthy lifestyle. Taking the activity a bit further and performing weight-bearing exercises like aerobics, dancing, walking or yoga will help your body resist gravity and stimulate new bone growth. Simple activities like lifting cans of food or using ankle weights when walking can also increase bone strength and overall wellness for women.

*Calcium Intake- Make sure you are supplementing your body with everything it needs to prevent it from using your own bones to fill its calcium needs. Eating foods like sardines with bones, vegetables,  and calcium supplements can drastically improve the calcium absorption in your body. Vitamin D is a natural vitamin that is also known to help aid in the absorption of calcium – when vitamin D levels are low, calcium levels seem to decrease at a rapid rate at well. This can be prevented by taking a vitamin E supplement or spending 10 minutes in the sun on a nice day, but don’t forget to protect your skin with a quality sunscreen. Need a good one? Look here.

* Avoid Road Blocks- Everyone has a guilty pleasure but staying away from these bad habits can save you the aches and pains of this degenerative disease.  Excess alcohol consumption is directly linked to loss of bone density. Limiting your intake to one glass a day could decrease your chances of getting osteoporosis.  Smoking cigarettes is a habit known to many as a cancer-causing habit, but in addition to the damage that can be done in your lungs, smoking can also reduce the effectiveness of estrogen in the body.  Lastly, avoid cola drinks. It has been proven that the extra amounts of phosphorous in cola drinks can prevent proper calcium absorption.

Osteoporosis is a degenerative and sometimes debilitating disease, but by keeping an eye on your lifestyle and staying active throughout the years it can be prevented. Remember these tips throughout the rest of women’s wellness month in addition to year-round. Be sure to let us know if you’d like more lifestyle tips to incorporate into your day-to-day routine!

Photo Credit: MikeBaird

Photo Credit: DrWeisGerber

Aging is an intimidating time in any woman’s life; once again your body is changing and you often have no clear cut idea as to why. The month of May is dedicated to promoting wellness among women and conditions that affect millions in the US; conditions like osteoporosis. This disease in particular has had famous faces attached to it, but besides knowing that celebs like Sally Fields and Blythe Danner are affected by the disease and advocate in medication commercials, what do you really know about bone density? All of your questions are answered here:

What is Osteoporosis?

Osteoporosis (porous bone) is a disease found commonly in elderly and aging individuals. It is a bone weakening condition due to a loss of bone mass density. The loss of mass and tissue in the bone increases likelihood of fracture dramatically and can cause chronic pain. A bone affected by osteoporosis will be at risk of breaks with the slightest bump, nudge or fall.

What are the Signs and Symptoms of Osteoporosis?

Obviously we cannot feel our bones deteriorating. As mentioned, a fracture can occur in something as simple as a bump or even a sneeze, and often it isn’t until that fracture occurs that the disease is detected and diagnosed. Back pain may be a subtle sign of vertebral fracture and could spark interest in getting chiropractic care that in turn could lead to the diagnosis of osteoporosis.

How common is Osteoporosis?

Osteoporosis is a common diagnosis found among older women. Due to the already thick nature of most men’s bones, a woman is more likely to be diagnosed with osteoporosis in her lifetime. In females, the lifetime risk of hip fracture is 1 in 6, compared with a 1 in 9 risk of a diagnosis of breast cancer. In males, the estimated lifetime risk of experiencing an osteoporosis fracture over 50 years is 30%, similar to the lifetime risk of developing prostate cancer. Women in particular can lose a large amount of bone density (20%+) during the first five years following menopause, which automatically makes them more likely to develop the bone disease.

Stay Tuned- Next week we will uncover a few stress free changes that can drastically decrease any woman’s chances of being diagnosed with osteoporosis in their lifetime.

Join us for 2 great events this month!

 May 18^th, 7-9pm : 2^nd Annual What Women Really Want

• Join us for Food, Wine and Fun
• Bone Density Testing with Five Star One Site Testing- RESERVATIONS are necessary, $20 fee for this service
• Make-up demos by Ancient Stones Nurturing Naturals
• Massage with Roman Paradigm Massage Therapy
• Color Consultations with Pat Gray in Color
• Body Fat Testing With Becky Williamson from Lifesport Fitness
• Spinal Screenings with Drs. Rozenhart
• Tastings from The Savory Kitchen
• Red Carpet  photos by Diana Nicole Photography and more!!

May 30^th,  7 pm: Women’s Wellness Workshop

• Find out the most up to date research on women’s health.
• Learn how to improve your longevity
• Learn natural ways to avoid hip fractures and osteoporosis, and
• All  natural anti-aging remedies to use in your daily routine.
• Our gift at this information session will be techniques to help you look and feel younger!
• RSVP required and a light dinner will be served!

Photo Credit: HealthAliciousNess

We are all familiar with stress; it is all round us each and every day.  With the daily hustle and bustle of work schedules and school schedules on top of the kid’s activities and soccer practice, life can get pretty hectic. Everyone from Oprah to Dr. Oz and every celebrity in between has claimed a way to relieve stress, but no one ever mentions food! The food in your kitchen can directly affect the amount of stress in your life and finally gives you the incentive to cook a yummy meal! The following super foods are proven to help reduce stress and taste great at the same time.

Avocados & bananas: These super foods have one thing in common; they are loaded with all the good fats and nutrients that keep your blood pressure and your stress levels low. Be creative, throw some avocado on a chicken breast or bake a banana for a sweet treat.

Herbal tea: A warm cup of herbal tea instantly soothes the levels in our body that causes stress to come to the surface.

Swiss chard: The magnesium is this leafy green balances the cortisol in the human body which is the hormone responsible for how we feel in times of stress. Any leafy green is beneficial and can help boost your attitude.

Whole wheat pretzels: These soft pretzels are the perfect snack; they are a healthier take on a tasty treat and are high in fiber making your body feel full quicker. The carbohydrates in the pretzel will trigger Serotonin which is a chemical in the body that tells our brains to “feel good” and hey, you can’t be stressed when you’re feeling good.

Carrots and crunchy veggies: Did you know that chomping on raw veggies is a natural way to exert stress out of your body? Munching on crunchy snacks releases stress from the body and tastes great! Try a homemade dip or eat them raw, either way you are doing your body well.

Almonds & Pistachios: These nuts boost your immunes system with zinc and various vitamins. It is known that when you are stressed, the body is more prone to infections and sickness. By eating a handful of nuts you are potentially fighting off stress related illness.

Chocolate:  Always a crowd favorite! Studies have shown that the sugar in chocolate causes a reaction in the body in which serotonin is released and stress hormones are lowered. For a heart healthy take on the treat, try a dark chocolate or a fine chocolate bar from the health food isle in your local grocery store.

Next time you or a friend are having a case of mid-week stress, take some time to make a healthy snack, delicious meal or yummy dessert using one of these super foods. Be creative, make new recipes and find something that both your taste buds and your brain will thank you for.

Photo credit: Judy **

We all know we should eat less sugar, but it’s hard to know how to avoid it. Sugar creates a drug-like response in our brains, and cravings can be hard to resist. The sweet stuff will pack on extra pounds and though you may get a quick burst of energy, you’ll soon crash and be left feeling exhausted. Arm yourself with the right tools to prevent sugar cravings in the first place, and get you through them when they strike.

• Start your day with protein. Balance your meals, especially breakfast, with sufficient protein and fats – they are digested more slowly than refined carbs and help you avoid the quick spikes (and drops) you get from excess sugar. Try nuts, eggs, cheese or lean meats.
• Eat frequently. Your brain uses sugar for energy, so if you let the fuel tank hit empty, you’ll end up with serious sugar cravings. Add healthy snacks throughout your day so you don’t bottom out.
• Choose high fiber foods. Slowly digested, high fiber foods like whole grains and fresh fruit and vegetables will keep you feeling full and energized longer. Aim for balance!
• Watch the caffeine. If you drink too much caffeine, you might not notice that your  blood sugar levels have dropped precipitously until it’s too late. Stick to a single cup of coffee or tea in the morning, and then switch to decaffeinated options.
• Avoid artificial sweeteners. Artificial sweeteners won’t satisfy your body’s craving for sugar; they only trick your tongue. Stay away from them altogether.
• Manage your stress.  As anyone who heads for  chocolate when things get tough can tell you, periods of high stress often trigger sugar cravings. Develop non-food stress busting techniques to help you steer clear of sugar. If you need help, we have a free stress-reduction workshop coming  up!

Are you trying to break free from sugar addiction? Or do you just want help outlining a healthier diet? Call Kristina at 408-979-9999 to make an appointment.

Photo Credit: IMP1

In today’s virtual world we all know the importance of a healthy IT system. This Information and Technology (IT) infrastructure is necessary for our homes, offices, and the communication between our loved ones to function properly. Wired and wireless, we count on this IT system every minute of every day. Within you, your Nervous System acts as your natural IT system to keep your body functioning properly by supplying your cells with Innervation.

Innervation is defined as the “distribution of nerve fibers to an organ or body region.” Innervation is essential for the health of every cell, tissue and organ of your body. More than 45 miles of nerves connect your brain to your skin alone. Innervation between your brain and your heart, lungs, liver, kidneys,  and muscles relay up to three million messages every second. This Essential Innervation monitors both your inner and outer world and adapts you to your environment. With the right training, IT can even help you execute the perfect golf swing or climb a mountain. Unfortunately, our tendency is to neglect our internal IT system until it breaks down. This is not a healthy choice!

When it comes to your health, healing, or maximizing your health potential, there are some important things that you must know about IT.

Without IT

Life is not possible without this Essential Innervation.  In his book Healing and the Mind, Bill Moyers found that immune system cells stop working when innervation is removed. We have all heard stories of people who have suffered brain or spinal cord injuries whose lives were cut short or whose bodies completely stopped functioning because they were paralyzed. Researchers are working tirelessly to find solutions to replace IT when it is lost. IT should not be taken for granted, ever.

Interference to IT

When Innervation is interfered with, only partial function is possible. Research out of theUniversityofColoradofound that pressure on the nerve equivalent to the weight of a dime can reduce nerve transmission. Stretching a nerve by 6% can decrease the strength of its impulse by 70%. Interference to IT can cause immediate symptoms from colic in a baby to allergies, breathing difficulties, headaches or any type of pain.  Because of the vast nature of the nervous system, the symptoms can mimic many diagnoses, even unexplainable ones. This is one reason why people with a myriad of symptoms get results with chiropractic care. Because the focus is on removing the Interference to IT rather than just making a localized pain or condition feel better, the body can begin to heal itself right away.

With IT

Your body can function normally with proper Innervation. Every cell, tissue and organ can interact in a healthy way with accurate signals and messages being sent and received. Your ability to adapt to stress, digest food, eliminate waste, and perform daily tasks becomes second nature. With IT, you may even be able to walk and chew gum at the same time since IT works without you even thinking about IT.

Optimize IT

When you Optimize IT, you can achieve optimum health and peak performance levels and push your body to its limits. We see this in top performers and athletes, and every day people like you who run marathons or participate in Iron Man, Tough Mudder or other extreme activities. Lifestyle Care can help you Optimize IT, which is why most professional sports teams and athletes utilize chiropractic care.

Now is the time to evaluate the health of your IT system with a chiropractic examination. Innervation is essential to life, healing, health and vitality. Make the health of your natural IT system your top priority.

Reprinted with permission from The Family Practice.