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Chiroblog

Ten Weeks of Wellness - Week 2: Get More Sleep!

Posted: January 14, 2013
By: Dr. Drew Rubin

 
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!

Week 1 (Jan. 7): Posture Pod Exercises
Week 2 (Jan. 14): Sleep
Week 3 (Jan. 21): Affirmation
Week 4 (Jan. 28): Caffeine Free
Week 5 (Feb. 4): Walking
Week 6 (Feb. 11): Random Acts of Kindness
Week 7 (Feb. 18): Gluten Free
Week 8 (Feb. 25): Sunshine and Meditation
Week 9 (Mar. 4): Dairy Free
Week 10 (Mar. 11): Gratitude

 We all lead busy lives between work, family, and friends - but it is vitally important to make time for sleep in our hectic schedules.  A lack of sleep is linked to a variety of conditions such as depression, heart disease, stroke, and diabetes.  Additionally, it can make your brain foggier and lead to an increased incidence of accidents.  With all of these things linked to reduced sleep, why is it often the first thing that we sacrifice in order to make more time? We need to start looking at proper sleep as a priority as opposed to a luxury.

So what are some changes you can make to improve your quality and quantity of sleep?  Here are some of our favorites - you can find more here:
  • 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.  
And how will you be getting your tickets this week?
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

10 Weeks of Wellness - Week 1: Posture!

Posted: January 11, 2013
By: Dr. Drew Rubin


 

Welcome to the first week of Rubin Family Chiropractics 10 Weeks of Wellness Challenge!  As you may have read in this post, the goal of the project is to get you on your way to leading an all-around healthier lifestyle.  Every week well be introducing a new goal.  By completing it, you will earn a ticket towards a drawing for prizes!  You can also earn tickets by completing additional tasks, which well explain each week on this blog!  Here are the 10 weekly goals we have established for the program!

Week 1 (Jan. 7): Posture Pod Exercises
Week 2 (Jan. 14): Sleep
Week 3 (Jan. 21): Affirmation
Week 4 (Jan. 28): Caffeine Free
Week 5 (Feb. 4): Walking
Week 6 (Feb. 11): Random Acts of Kindness
Week 7 (Feb. 18): Gluten Free
Week 8 (Feb. 25): Sunshine and Meditation
Week 9 (Mar. 4): Dairy Free
Week 10 (Mar. 11): Gratitude

This weeks goal is to improve your posture! For those of you that have been in the office already this week, you received a sticker with posture pod exercises.  For everyone who wants to get a jump start before their adjustments, the exercises can be found here.  You can earn tickets for this weeks goal in these ways:

Completing your exercises every day 1 ticket (for the whole week)
Commenting on this blog post about how your posture affects your wellness 1 ticket
Commenting on our Facebook page (facebook.com/rubinfamilychiropractic) 1 ticket
Posting a picture or video of you and your family doing the posture pod to Facebook 2 tickets

Posture is a very important part of leading a healthy lifestyle.  Most obvious to chiropractors is the face that poor posture alters the relationship between the bones of the spine which can inhibit the function of the nerves that pass between those bones.  However, there are many other reasons (as if you still needed them!) to improve posture.  Standing up straight increases lung capacity, which improves blood oxygenation.  This will allow you to think more clearly and have more energy throughout the day.  Posture also  affects confidence!  Think of those people in your life you view as powerful and positive you wont see them slouching over giving speeches or otherwise changing the world.  Other people will treat you with more respect if you carry yourself in such a way that commands that respect.  So pay a little extra attention to your posture this week let us know how it makes you feel!

Food Sensitivity vs. Food Allergies

Posted: November 28, 2012
By: Dr. Drew Rubin
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

Eye-Opening Opportunity: View "Doctored" Online free!

Posted: November 15, 2012
By: Dr. Drew Rubin
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

Consumer Report: Hospital Error Statistics are Scary!

Posted: November 5, 2012
By: Dr. Drew Rubin

A Happy, Healthy Halloween!

Posted: October 31, 2012
By: Dr. Drew Rubin
 
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!

SpoOoOoky Cooperative Promotional Opportunity!

Posted: October 3, 2012
By: Dr. Drew Rubin

As you may know, Halloween is one of our favorite holidays here at Rubin Family Chiropractic. We are currently preparing for our Fourth Annual Halloween Party!  Over the last several years, we have seen hundreds of families dressed in their spookiest and silliest costumes, proving even the scariest ghost and prettiest princess can benefit from chiropractic care.

The success of this event relies on the participation of our local businesses! If you or anyone you know would like to be involved - by supplying give-aways, putting together a contest (one of our favorites is "Guess How Many Candy Corn are in the Jar"), or just by putting out business cards, we'd be happy to have your help!  And then, of course, we would love to see you on the big day - Friday, October 26th - for your healthiest Halloween yet!

If you have any interest in lending a haunting - er, helping - hand please email Dr. Rubin at rubinchiropractic@gmail.com.

Change is a good thing

Posted: March 29, 2012
By: Dr. Drew Rubin
Do you like change? Or are you afraid of change? My wife and I thrive on change. We love examining our life and finding the places that can improve with an overhaul. Then we go all out and empty a room a desk or our minds and

The New Drugless Revolution

Posted: August 1, 2011
By: Dr. Drew Rubin
There's a different way to live. You don't have to live the life of sickness but you do have to take proactive action steps toward health. Patients are coming to our chiropractic office stating "I don't want to be on these painkillers anymore", or "Johnny has had 4 rounds of antibiotics in the last 6 months and I HATE doing that to him." People are tired of relying on this pill or that pill for the quick fix. They are becoming patients not only to feel better in the short run but to LIVE BETTER in the long run. A 50 year old came in today and said, "I am proud that I am not taking any drugs at all at age 50." That's the way it SHOULD be. But we know the stats.
Our son has NEVER had any drugs in his body, not even a baby Tylenol. How many 16 year olds can say that? And my wife and I have not taken any drugs, whether prescribed or over the counter, since 1992. Almost 20 years drug free. Contrast that with these stats: almost 50% of Americans are taking at least 1 drug/day, and 25-30% of US children are taking drugs daily for chronic conditions. The cost to Americans per year is $300 billion, which is $3,000,000,000 (National Center for Health Statistics).
It's time to take a stand. Yes, drugs work great in emergencies and in chronic situations. But that's NOT what most drugs are being taken for. Top drugs such as cholesterol drugs (which may be diet related), antidepressants (which may be stress related), stomach drugs (which may be diet and stress related), and antibiotics (which may be diet and lifestyle related) can be reduced overnight if more people band together and just say no. We need to start a New Drugless Revolution. We need to take action steps so that a 50 year old not taking any drugs is normal not outstanding. Let us know what you think at rubinchiropractic@gmail.com.

Great books to read over the summer

Posted: July 6, 2011
By: Dr. Drew Rubin
 
Summer is my favorite time to catch up on all the books you've wanted to read but haven't been able to get to. Over the years my wife and I have been exposed to some awesome, life changing books. Some of them are novels, others non-fiction, but all of them changed the way we look at things. Most of them are available in your local libraries or Amazon will have inexpensive used copies.

Way of Peaceful Warrior by Dan Millman
7 Habits of Highly Effective People/7 Habits of Highly Effective Families by Stephen Covey
Mutant Message Down Under by Marlo Morgan
Celestine Prophecy by James Redfield
Think and Grow Rich by Napoleon Hill
Richest Man in Babylon by George Clason
The Greatest Salesman in the World/ The Greatest Miracle in the World by Og Mandino
Jonathon Livingston Seagull by Richard Bach
The Bigness of the Fellow Within by BJ Palmer
There is a Spiritual Solution to Every Problem by Wayne Dyer
Who moved my cheese? By Spencer Johnson, MD
Diet for a New America by John Robbins
How to Talk so Kids will Listen & Listen so Kids Will Talk by Adele Faber & Elaine Mazlish
Tuesdays with Morrie by Mitch Albom
Anatomy of an Illness by Norman Cousins
Love, Medicine & Miracles by Bernie Siegel, MD
The Tao of Pooh by Benjamin Hoff
Dont Eat This Book by Morgan Spurlock
Power vs Force by David Hawkins, MD, PhD
Body For Life by Bill Phillips
Are You the Doctor, Doctor? By Fred Barge, DC
The Fountainhead and Atlas Shrugged, Ayn Rand
The 4 Hour Work Week and The 4 Hour Body, Tim Ferriss
Good to Great, Jim Rollins

Please let me know which ones you like or if you have other favorites.
Email at rubinchiropractic@gmail.com