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

 

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?

• 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

10 Weeks of Wellness - Week 1: Posture!

 

Welcome to the first week of Rubin Family Chiropractic’s 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 we’ll 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 we’ll 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 week’s 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 week’s 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 won’t 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!

Ten Weeks to Wellness! - Your Introduction

 

 

This year, Rubin Family Chiropractic wants to help you kick off your New Year right! According to  Dr. Mark Hyman, the best way to achieve wellness goals is to have a group to which one is accountable.  Well with our Ten Weeks to Wellness, the office would like to be that group!  We have come up with 10 weeks' worth of simple activities to move towards wellness.  Every week you will be able to report your progress at the office along with checking in on Facebook, commenting on blog posts, and getting adjusted.  Each of these activities will give you tickets for entry in a final prize (we're still deciding on something that has a significance to match the magnitude of this commitment!) In addition to all your efforts at home, we will be having monthly events through the office like shopping trips to Whole Foods and a cooking class in order to help you make lasting changes! 

We are incredibly excited about our Ten Weeks of Wellness!  The interns are looking forward to participating as well, and we are all ready to answer your questions and support you along the way.  We will be accepting a limited number of participants for this activity, so sign up at the front desk as soon as possible!

Food Sensitivity vs. Food Allergies

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

What is a food allergy - and why do so many people have them?!

A conversation in the office this week got us thinking about the topic of food allergies (even more than usual): Why is it that all of a sudden it seems that every other child has a severe food allergy, to peanuts, dairy, or some other commonly-consumed food?  Many parents couldn't name a single one of their own peers with an allergy to sort sort of food, but know exactly what kid in their child's first grade classroom has to have a special snack prepared on birthdays.  What changed in this latest generation, and what should all parents be looking for when it comes to identifying a food?  Rubin Family Chiropractic went looking for answers.

What is a food allergy?
A food allergy, like any other allergy, results from an exaggerated response of the body's immune system to a perceived threat.  In layman's terms, it's as if rather than one officer coming to file a report on a fender bender, the entire state police, five fire trucks, and three ambulances plus a helicopter reported to the scene.  This over-reaction of a normally helpful system is observed by inflammation.  The degree to which this inflammation occurs determines the severity of the allergy.  In cases of anaphylaxis, the most severe type of allergic reaction, the throat may swell to a point that obstructs breathing, or inflammatory chemicals (like histamine) generated may lead to a dangerous drop in blood pressure.

What are some signs of allergic reactions to food?

• Itchiness, rashes, or hives
• Difficulty breathing
• Abdominal cramping with or without nausea/vomitting
• Dizziness/Lightheadedness
• Low blood pressure
• Elevated pulse
• Any out of the ordinary behavior or signs, especially in children

What are some common foods that trigger allergic reactions?
The eight most common food allergens (accounting for about 90% of all food allergies) are milk, eggs, peanuts, tree nuts, fish, shellfish, wheat, and soy.  Other allergic reactions may come from food additives such as preservatives (like MSG), dyes, and added flavors.

Why the sudden rise in allergies?
The most likely reason that children today are experiencing more allergies than ever before is due to the fact that almost every food they eat has come into contact with pesticides, or has been processed with additives, or may even be raised from genetically modified seeds..  The changes in the way plants and animals were raised on farms were not fully tested for their effects on the people who consume them, so many of the changes in health observed in the present day may likely be attributed to the less-than-natural state of our foods.  As Ann Wigmore said, "The food you eat can be either the safest and most powerful form of medicine, or the slowest form of poison."

What can I do about food allergies?
If you or child has an established food allergy, the best thing to do is avoid the allergen.  If you are trying to determine whether your child has a mild allergy, an elimination diet might be in order.  Take about three weeks away from the offending food or ingredient.  Then, reintroduce it to the diet and see if the child reacts physically or emotionally. To prevent allergies, eat organic whenever possible.  Make sure you know what your consuming! Read labels and educate yourself!  And always get adjusted - chiropractic does wonders for your immune system. We here at Rubin Family Chiropractic are here to help answer any questions - and, of course, provide those adjustments.  Look for our next blog post about food sensitivities and how you can not be allergic to something like diary or gluten but be quite sensitive to it!

Resources:
http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001847/ - PubMed Health
http://www.foodallergy.org/section/common-food-allergens1 - Food Allergy and Anaphylaxis Network
http://articles.mercola.com/sites/articles/archive/2011/06/14/why-are-there-so-many-food-allergies-now.aspx - Mercola.com

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

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

Healthy Meals for Thanksgiving!

For many people, the holidays are an excuse to abandon diets and look the other way when the kids grab an extra cookie.  However, a hearty and home-cooked feast doesn't have to mean completely abandoning your healthy eating habits you've worked so hard to establish with your family all year! Below are several suggestions for sides to swap in and enticing entrees that are office-tested and approved!

Think about a turkey alternative:  Dr. Rubin's favorite is Field Roast's Hazelnut Cranberry Roast En Croute.  It's "to die for" and can be found at your local Whole Foods market.

Try mashed cauliflower instead of mashed potatoes! - If you need a starchy side but are looking to avoid the carbs, mashed cauliflower is the way to go.  The consistency is similar enough where you might not even notice the difference once you add Earth Balance (instead of butter) and garlic.

Skip the canned cranberry sauce! - Get the antioxidants without the preservatives by making cranberry sauce with actual cranberries.  You'll get all the flavor, plus the added benefit of fiber and less sugar than with the gelatinous in-a-can version.

I know Grandma's Green Bean Casserole is your favorite, but... Consider sauteing your vegetables in coconut or some other type of oil to cut down on the cream often found in most vegetable casseroles.  Add as many spices as you want to up the flavor and cut the guilt!

Round out the meal with a spinach salad with nuts, sunflower seeds, craisins, and sliced apples with a simple vinaigrette dressing.

For dessert, try a cashew-based pumpkin pie: With only five ingredients, this pie is dairy-free and packed with pumpkin flavor. Find the recipe at http://kblog.lunchboxbunch.com/2010/09/5-ingredient-vegan-pumpkin-pie.html

We hope this sample menu give you a great starting point! Send us your healthy Thanksgiving suggestions at rubinchiropractic@gmail.com!