True Love Means Caring...

Dear Patient and Friend,

The Valentine’s Day season reminds us all of those we really care about – husbands and wives, girlfriends and boyfriends, and admirers from afar descend on card stores and candy-makers to come up with little tokens of our esteem.

But the best way for you to demonstrate how you feel may not be yummy sweets and heartfelt sentiments, as important as those things may be. True love means caring enough about someone to help them in ways they can really appreciate, like for example to help them improve their quality of life, their health and wellness.

Good health is among our most precious possessions, and you can make a difference in someone’s life by helping them to discover how to develop and maintain better lifestyle habits, like eating well, sleeping sufficiently, exercising appropriately, and including safe, all-natural chiropractic care.

Why chiropractic? Every day, we walk, sit, and stand in gravity, the natural attractive pull of the earth. There’s a constant downward pressure applied to our bodies, and as long as the mechanics are sound, we are designed to handle the force – our spines are arranged with curves that create a spring-like action to bounce with the movements of our bodies, and protect us from gravity’s effect.

But if anything disrupts that spring-like action, like misalignments or faulty curves, gravity causes stress and wear-and-tear on our spinal bones, which can lead to arthritis, pain, and other related spinal problems, including damaging or interfering with the delicate nerves those bones are supposed to protect.

Common sense tells us that it’s better to take care of such misalignments as soon as they occur, instead of letting gravity injure us due to our own neglect. That’s why smart health consumers use chiropractic along with nutrition, exercise and other supportive lifestyle choices to have the best chance at longevity and wellness. It’s no guarantee, but it’s obvious that if you invest in your own health, it will reward you many times over.

You probably know someone who could really benefit from chiropractic care. Give a gift of health to someone you love, and let them in on the best-kept secret in wellness.

Setting Goals-- A Key To Success & Better Health

Dear Patients & Friends, Beginning a New Year carries many opportunities, not the least of which is deciding what you plan on trading this year in for. The best way to consider your best course of action is to set some goals – on other words, pick some specific objectives you’d like to accomplish, so you know where to put your attention and energy to achieve what would make you happiest and healthiest. Writing down your goals is a time-tested and highly respected process in the business community, but many individuals can benefit from goal setting as well. Choosing what you’d like to do and plotting a course of action to make it real applies just as much in your family, among your friends, and of course in your personal life, especially your health. The mind is target oriented – you can’t hit a target unless you aim at it, and you can’t aim at a target if you don’t know what it is. So, identify in clear terms what you want to occur. Some people like to set goals in categories – personal goals, professional goals, goals about relationships, money or leisure time. Others like to pick three or five major goals to work on each year, or one important goal each month. Still others concentrate on one big goal each year – to get to an ideal weight, to earn a certain amount of income, or to find a soul mate. One great goal is to develop a healthy habit, like eating better, exercising more, or selecting a health practice like yoga, Pilates, meditation, or a martial art. These approaches tend to incorporate breathing, stretching, movement, balance, coordination, strength training, and a variety of other health benefits. One of your best health habits would be to make sure you and your family visit your chiropractor regularly. Periodic examinations and adjustment when needed are one investment you can make that will pay dividends throughout the year. What are your health goals for you and your family for 2012? Setting goals is one of your best ways to raise your standards and produce more in all aspects of your life. Grab a pad and a pen, and jot down some targets to aim at, and some plans to make them happen – it’s fun, it’s practical, and it works!

HAPPY HOLIDAYS!

Health is available to you!
All you need to do is improve your lifestyle decisions.
Practice good eating, good movement and good thinking.
Play and work in the right balance.
You and your family will be glad you did!

Habits of excellence make a big difference.
Obviously, no one gets it right all the time- no problem!
Less is more- eat less, worry less, and you'll feel better.
Inform and inspire yourself to learn and grow.
Demand excellence from yourself, be patients with others.
All of us have what it takes to be healthier.
You can make these holidays even more beautiful.
Simply use common sense, and love each other.

Exercise can reduce your stress!

Exercise can reduce your stress!

The holidays can be a particularly stressful time of year so take some time, not only for your physical health but your mental and emotion health too!

Modern life is stressful – fighting traffic, breathing dirty air and drinking dirty water, taking medications, dealing with challenges at work and in the home, and small injuries along the way can take their toll on our health and prevent us from feeling the way we want to feel.

So many people have found that visiting their chiropractor has reduced their stress, and those who decide to exercise regularly have discovered a way to enhance their quality of life and reduce their stresses so they feel better every day.

No matter where you start, you can find a way to exercise that is safe and productive. Maybe you just need to park your car at the far end of the lot so you walk a hundred yards twice a day. Maybe you need to sit and take ten deep breaths twice a day to get your blood moving and your muscles toned. Maybe you can stretch, or do some yoga, or walk around the block before or after dinner.

It’s a fallacy that the only good kind of exercise is intense exercise. There’s a place for that too, without a doubt, but if you are just getting started, you can begin just by moving your body in ways it has not moved in a while, and you will get tremendous benefits. You can work up to more vigorous exercise, and you’ll be glad you did – it’s one of the least expensive and most worthwhile things you can do to add more years to your life and more life to your years!

Many Ways to Eat Right!

You hear a lot about this diet and that diet – some people stick to three square meals a day, and others who look and seem just as healthy recommend five or six smaller meals. Some eating styles insist on mixing proteins, carbohydrates and fats, while others recommend eating these food groups separately. Some people eat a wide variety of foods, and some prefer fewer choices. Some eat meat, while others are vegetarian.

Who is right?

The good news is that there are many right ways to eat. All of these eating styles have their place, and some people can bounce between several eating styles and it works for them. Rather than falling into the trap of thinking there a “best” way to eat, instead take into account that, just as each of us has a different fingerprint, each of us has a slightly different body that processes food somewhat differently. While you may have unique preferences, let’s look at some of the common sense principles behind making good dietary decisions.

1. Eat clean, natural, whole foods, organic whenever possible.

2. Eat enough but not too much. Stop when you’re 80% full, and wait to see if you are really still hungry – if not, stop eating.

3. Limit or avoid processed foods, especially those with chemical additives and preservatives.

4. Drink lots of water, up to a half ounce for every pound of body weight – for example, if you weigh 128 pounds, drink 64 ounces, or 8 eight-ounce glasses per day. Coffee isn’t water, tea isn’t water, soft drinks aren’t water, juices aren’t water. Even if you drink other stuff, drink enough water.

5. Eat breakfast every day, and pick wholesome foods, but not sugary sweet foods.

6. Don’t eat late at night before bed. Let your body rest while you sleep.

7. Eat fresh, live, water-rich foods, like fruits and vegetables, every day. Eat local produce when you can get it.

8. Limit or avoid the “whites,” like salt, sugar, white flour, or artificial sweeteners.

9. Eat a variety of foods, not too much or too little of anything. Practice moderation.

However you decide to eat, be grateful for your “daily bread” and choose carefully – you are putting fuel into a high-performance machine, and you want to provide the best energy possible!

A "Crash Course" on Leadership!

Some people mistakenly think that leaders are uniformed figureheads who are elected or chosen to represent a certain group or organization, but everyday leadership is demonstrated by parents, teachers, older siblings, clergy, friends – in fact, just about everyone finds themselves in a position of leadership from time to time.

Here are the thoughts of leadership educator Steve Ventura on the subject:

The 10 most important words:
“What can I do to help you be more successful?”

The 9 most important words:
“I need you to do this, and here’s why …”

The 8 most important words:
“That’s my mistake and I will fix it.”

The 7 most important words:
“My door is always open to you.”

The 6 most important words:
“Let’s focus on solving the problem.”

The 5 most important words:
“You did a great job!”

The 4 most important words:
“What do YOU think?”

The 3 most important words:
“Follow my lead.”

The 2 most important words:
“Thank You.”

The MOST important word:
“YOU.”

Snow Shoveling Safety

A guide to saving your back during Colorado's winter.

It's already time to dust off that trusty snow shovel and dig in! Unfortunately, many back and neck injuries occur in the winter as a result of shoveling snow. Experts in Colorado, where snow shoveling is an art form, agree that with just a few simple suggestions you can protect your back and neck from potentially painful injuries.

Take It Easy
Since you may be less active during the winter months, it's wise to take it slow and easy. Warm up your muscles prior to shoveling, just like you would for any physical exercise. Do a little stretching first so that the work doesn't come as a shock to your body. Don't overexert yourself while shoveling your driveway and/or sidewalk. Be sure to take frequent breaks. Also, drink plenty of water before, during and after you shovel. The air is even drier in the winter in Colorado, so you can quickly become dehydrated.

Shovel In Good Form
Follow safe lifting and bending guidelines when you shovel snow to protect against back and neck injuries. Bend with your knees, NOT YOUR BACK! To pick up a shovel from the ground or lift a heavy slab of ice, bend at the knees, grasp the object with both hands and lift with your legs slowly and carefully. Always be sure of your footing on ice and snow before you shovel or lift.

Snow Sense
Clear snow as soon as it stops falling if possible. Freshly fallen snow is much lighter than snow that has melted slightly and become heavier and denser. Push snow out of the way whenever possible. It's less strenuous to push snow than to throw it with the shovel. When using your snow shovel, grasp the tool so that you work with your elbows slightly bent. Try not to bend over too much while you work. Work with your arms and legs, not your back. Throw the snow forward with your arms, not from side to side.

Consider investing in a snow blower or hiring someone to shovel snow for you. Ergonomically-designed snow shovels are available at many hardware and home stores. Here are a couple of websites you may visit to check out some innovative and easy-on-your-back snow tools:

www.lifewithease.com/backsaver.html
www.thewreathdepot.com/ersnsh.html
www.suncast.com/snowtools

If You Hurt Your Back...
Even after you've read all of these suggestions and done your best to follow them, you may still suffer a back problem or injury. Your chiropractic doctor can help you get your back on track. In addition to a spinal adjustment, your chiropractor may recommend other types of treatment for strengthening your back or relieving tension and pain. These additional treatments may include personalized stretching and strengthening exercises, moist heat, ice packs, electrotherapy, ultrasound, or traction. Don't delay seeing your chiropractic doctor when problems arise. The sooner you go the sooner your back and spine will be healthy and normal again-- and you can get back to shoveling that snow in the driveway!

What You Should Know About Snow!

-Moses Maimonides, 10th century physician to the Egyptian Khalif, prescribed snow as a cure for the hot Cairo summers.

-The commonly used ten-to-one ratio for snowfall to water content is a myth for much of the United States. This ratio varies from as low as 100-to-one to as high as about three-to-one depending on the conditions associated with the snowfall. The majority of US snows fall with a water-to-snow ratio of between .04 and .10.

-Average inches of annual snowfall for a few Colorado cities: Alamosa: 33.7, Colorado Springs: 42.7, Denver: 60.3 & Grand Junction: 24.2

-Each year an average of 105 snow-producing storms affect the continental United States. A typical storm will have a snow-producing lifetime of two to five days and will bring snow to portions of several states.

-In the western US, mountain snow pack contributes to 75% of all year-round surface water supplies.

-Snow is actually made up of billions of tiny, clear ice crystals. The crystals act as prisms, breaking up the light of the sun into the entire spectrum of color. The human eye sees the snow as white; that's because the color white is really a combination of every other color.

-Roman emperors are alleged to have sent slaves to mountain tops to bring back fresh snow which was then flavored and served as part of their famous food orgies.

-42 billion square miles of the earth's surface is covered by a constant blanket of snow.

-A single cubic foot of snow may contain as many as 10 million snowflakes.

To learn more about snow visit the National Snow and Ice Data Center (located in Boulder, Colorado) on the web at:
www.nsidc.org/snow