Chiroblog

Welcome back, walkers!  Hopefully you've been up and moving over the last week - so much so that you didn't even realize we're past the halfway point of our challenge!.  That should have gotten your endorphins going for this week's challenge:  performing some Random Acts of Kindness!

Welcome back, decaffeinated readers!  We hope you're doing well and noticing positive changes having cut out caffeine.  This week we're continuing with another little change that can make a big difference - just walk!

• Lower cholesterol
• Losing weight
• Improved heart health
• Better mood
• Decreased risk of Type II diabetes

• Walking for 30 minutes - 1 ticket per day (max. 5)
• Post a picture of you (and your family1) walking on our Facebook - 2 tickets
• Comment on this blog post or our Facebook page - 1 tickets

Is everyone feeling affirmed!  Keep on reciting those affirmations and let us know how a positive attitude is changing your life.  And remember to keep that positive outlook as we move into this weeks challenge...going caffeine free!

• Cutting caffeine for the week - 1 ticket
  A great place to start would be to 1/2 your intake (4 cups to 2, 2 cups to 1, 1 to 1/2)
  
  

  ·         Try coffee substitutes-

  Aside from caffeine-free tea, there are lots of great coffee substitutes. Cafix, Teeccino, and Pero are all brands we have tried. 

  ·         Use non-dairy creamers like Silk brand for an even healthier treat!

  
  
  
• Commenting on the blog or our Facebook page - 1 ticket

Welcome to Week 3 of the Ten Weeks of Wellness program! We hope you are well-rested after last week's sleep challenge.  Keep right on sleeping and posture-podding away as we introduce our next challenge, in honor of Martin Luther King, Jr. Day: writing and reciting a positive affirmation!

Hopefully you've made some posture progress in your first week in the 10 Weeks of Wellness program.  Feel free to keep up those exercises that have become part of your routine as you move forward in 2013!  In the meantime we move on to our next goal - getting more sleep!

• Try to get 6-8 hours of sleep/night- research shows it takes that amount of sleep for release of growth hormone, your body's natural healing chemical.
• Don't drink caffeine after 4:00 PM - there are plenty of no-caffeine options available such as some herbal teas, or just good ol' water in the evenings.
• Avoid heavy meals after 6:00 PM - our culture tends to emphasize a hearty meal in the evenings, but in reality, it's best to fuel up at breakfast and lunch and eat a lighter dinner.
• Create a nighttime 'ritual' - try to go to bed at around the same time every night, and have a 'ritual' in which you do the same things in the same order so that your body knows its time to shut down.
• Do not watch TV or play video/ cell phone games for an hour before you plan on sleeping - this sort of brain activity is the exact opposite to the brain waves needed for rest.
• Eliminate all light sources from the room - consider your cell phone, computer, and even the glow of your digital alarm clock.  

• For each night that you manage to get 6-8 hours of sleep - 1 ticket per night up to 5 tickets
• Commenting on this blog post or the Rubin Family Chiropractic Facebook page - 1 ticket per site

Good luck and sweet dreams!

Sources:
http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/10-results-sleep-loss
http://greenfield.patch.com/blog_posts/30-more-sleep-ideas-to-help-you-get-some-zs

Last week we discussed the signs and symptoms of food allergies, along with their rising incidence.  Today, our discussion shifts to food sensitivities.  The major confusion around food sensitivities comes from the fact that while similar to an allergy, they are actually a different entity.  Make no mistake, however - they can be just as harmful if not monitored and controlled.

What is a food sensitivity?
A food sensitivity is actually a broad term that encompasses both food allergies AND food intolerances.  This means that someone can not be allergic to a food but still be sensitive to it.  Intolerance does NOT trigger an immune response, meaning it is not detected during traditional food allergy testing.  An allergic response is triggered by a protein, while an intolerance results from some other incompatibility between a food and an individual's digestive system.  One intolerance many people are familiar with is lactose intolerance - a situation where a person does not produce the enzymes necessary to break down the sugar lactose found in dairy products.

What are some symptoms associated with food intolerance/sensitivity?
Aside from those reactions mentioned in response to food allergy other symptoms a person with a food sensitivity may experience are as follows:

• Dizziness
• Sinus conditions
• Runny/stuffed nose
• Digestive issues
• Brain Fog
• Poor Memory
• Learning Disorders
• Eczema
• Asthma
• Headache
• ADHD

and many more!

What are some common foods to which people are sensitive?
Up to 90% of food sensitivities are caused by the following foods: celery, cereals with gluten, crustaceans, eggs, fish, milk, mollusks, mustard, nuts, peanuts, sesame seeds, soy, and sulfites.  This is far from a complete list of foods that can trigger sensitivities, so it is important to be aware of what you and your children are consuming.  It is also important to know that sensitivities may occur in response to the chemicals in the air, water, and on our food as well. 

What can I do about food sensitivity?
The most important thing you can do is be aware of the things you family is consuming.  If you suspect a sensitivity, eliminate that food from the diet for a minimum of three weeks and observe the way the you or your child feels or behaves.  If you have a clearer head and more energy with out the suspected food in your diet, odds are you are sensitive to it and should try to avoid it as much as possible.  As to chemical sensitivities, attempt to eat organic and opt for natural cleaning products whenever possible.  As always, we encourage those with sensitivities to supplement their routines with regular adjustments to keep the body functioning at it's highest level!  Rubin Family Chiropractic, as always, is here to help in any way possible...especially with those adjustments!

Sources:
http://articles.mercola.com/sites/articles/archive/2004/04/03/chemical-sensitivities.aspx
http://www.bbc.co.uk/health/treatments/healthy_living/nutrition/dietary_allergy.shtml

Several weeks ago we brought your attention to the movie "Doctored", which presents an often-untold story about the medical industry and it's complicated web of bias, money, and back-room deals.  Not surprising with movies of this sort, the release was limited in the number of showings and length of availability.  However, we have great news for those of you looking for a more critical look at the healthcare system we often accept as infallible.  For a limited time only (5 days left!) you can view the full length movie on Dr. Joseph Mercola's website linked below.  Take the opportunity to educate yourself and start a conversation!  We would love to hear your reactions - email us at rubinchiropractic@gmail.com


Link: http://articles.mercola.com/sites/articles/archive/2012/11/10/conspiracy-against-chiropractic.aspx?np=true

As those of you that came to our Fourth Annual Halloween Bash last Friday know, Rubin Family Chiropractic loves Halloween.  It's that one day a year when you can let your inner superhero or princess show on the outside (without raising any eyebrows, that is)  However, Halloween can also lead to sugar highs and tummy aches if not handled carefully.  Here are a few things to consider in order ensure both a happy and a healthy Halloween:

• If you wouldn't want your children eating it, think twice about handing it out to the neighbors kids.  Remember, you get what you give - so put forth the very best!  Consider skipping the more processed candies for something made with organic ingredients.  Yummy Earth makes some of the tastiest organic lollipops around; they're what we like to give out at our office and can be found at Whole Foods.  Perhaps consider giving snack packs of Annie's graham bunny's or other non-candy treats that can be found at your local organic food store.  They might be a little more expensive, but think of it as planting an idea in the heads of other parents who see your treats as they are sorting through their children's pillow cases later!
• Maybe skip handing out food all together! Now, you don't have to be the dreaded "House on the Block that Gives Out Pennies" - you could be the awesome family that gives out new Halloween pencils, or packs of crayons, or other small toys.  A whole variety of handouts can be found at the dollar store and you'll have the benefit of standing out amongst a sea of chocolate.  Plus, it'll last more than 30 seconds once the kiddos get home!
• If you absolutely can't bring yourself to give up on the idea of handing out standard Halloween candy, do your research as to which types are the "least unhealthy", and try to limit the amount that each trick-or-treater takes
• When your own ghouls and goblins come home, try to limit the candy intake per day.  If possible, perhaps offer an exchange - 25 cents per piece of candy they are willing to part with. Or trade the candy for a healthier variety like those described previously.
• As to what to do with all of those leftover treats?  Many dentists offer free toothbrushes and other goodies in exchange for candy you turn in.  There are always food pantries to donate to - not that we want the less fortunate to be stuck with low-nutrient food, but it's hard to justify even candy going to waste when it could brighten someone's day.

What ever your decisions around the holiday are, remember it's about having fun and being safe! Feel free to stop by in costume today - we love to see our patients enjoying the holiday!